Emily's training blog

March 2017

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Location:

Taylorsville,UT,

Member Since:

Sep 17, 2007

Gender:

Female

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

2 x Deseret News 10k winner

3 x All-American at BYU (back in the day)

10 x state champion in high school (way back in the day!)

3 x USA team member

Short-Term Running Goals:

I would like to run an Olympic Trials Qualifier in the marathon.

I would also like to run on one more international team before I pack it in!

 Stay healthy!  (My biggest challenge!)

Long-Term Running Goals:

Run my whole life, and then live vicariously through my children. (just kidding) , but I do want to pass on a healthy lifestyle to them.

Help coach East High to a state championship. (hope it doesn't take a lifetime!)

Personal:

I've been running since I was nine.  I'm married to a fellow runner who inspires and supports me.  We have two children:  Cole (4) and Lily (18 mos.)  I help Bill Cobler coach cross country at East High School.

Miles:This week: 0.00 Month: 89.10 Year: 1505.43
NB 580 Lifetime Miles: 49.79
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
191.120.000.000.000.00191.12
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.200.000.000.000.008.20

Easy neighborhood recovery run. I was really hungry during the entire run. 7:29 average. I am tired of being cold on my runs. I want spring to come. 7:29 average.

Off for Total Body Conditioning class.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.300.000.000.000.006.30

Easy recovery run.  I am super sore from lifting class yesterday.  7:41 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Laps in Valley Park.   My goals for the week were to hit 40 miles and run every day.  I'm going to surpass my goal tomorrow,  and that makes me very happy!  It will be my first full week  of running  since having  Cali seven months ago.  I'm  glad to  be training again.  I'mean preparing for a big Master's debut in September.   It will be a whole new world of  running for this old lady!  7:22 average.

9 am Zumba 

 

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.200.000.000.000.0012.20

Long run with a fartlek workout incorporated. 30 minutes easy. 1-2-3-4-5-4-3-2-1 minute intervals with 1-1-2-2-3-2-2-1 minute recoveries. Finished with a marathon paced mile. 7:34, 7:06, 7:16, 7:01, 6:41, 6:38, 6:42, 6:34, 6:18, 6:35, 6:31, 6:21. 6:46 average. I like the workout within the longer run. It makes the run go quickly.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.350.000.000.000.007.35

Icy roads, so it's  a treadmill morning.  I ran 7.35 miles easy and then did core and push-ups.   I have a sore right hip.  I need to be careful. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.120.000.000.000.008.12

Cruise interval workout.  The goal was to keep the intervals under control and not run all out.  About tempo effort.  I warmed up 16 minutes, and then ran 4 x 5 minutes/3 minutes.  The last one I ran a full mile, and  then cooled down home.  My goal was 6:15-6:20 average for the intervals.  I hit about .8 miles for each, which is 6:15 pace.  I'm trying to learn some control.  They felt pretty good, and my legs don't feel pounded after finishing.

Interval 1:  .79 miles

Recovery: .39 miles

Interval 2: .8 miles

Recovery; .39 miles

Interval 3: .83 miles

Recovery: .39 miles

Interval 4: (full mile)  6:05

Cool down home.  Pace for entire workout 7:08 average.

Zumba class and Treat While You Train, which is a class completely dedicated to rolling out sore muscles.   

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.300.000.000.000.008.30

Easy recovery run followed by Fitness Blender core workout. My core strength is much improved since I started doing these workouts. Teren and Myles did the workout with me. Fun family time. 7:44 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.600.000.000.000.008.60

Missed yesterday's  run.  I  had a horrible  night's  sleep.  Getting up before five didn't  happen.  Today I ran a 20 minutes warm up, followed by 15 x 1 minute on/off.  They were all between 5:40 and  5:50 pace.  Cooled down 1.5 miles home.  

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.100.000.000.000.0013.10

Beautiful, sunny spring morning. These are the days it is great to be a runner. 13 miles. 7:07 average. After running I took a Body Pump class. I'm really hoping to see some positive effects of strength work on my running.

So, I missed a day, but ran pretty much the same mileage as last week. I'm ready to push up to 50 miles next week. Taking it up slowly but surely.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Nice early morning run in the pitch black darkness.  Thanks, Daylight Savings.  Such a stupid concept.  They need to get rid of it.    Otherwise, it's nice to have marginally warmer mornings.  7:29 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.650.000.000.000.009.65

2 mile warm up followed by a progressive tempo. 10 minutes at 6:45 average, 10 minutes at 6:30, 10 minutes at 6:15, and 10 minutes at 6:00. Cooldown ten minutes. 6.3 miles in 40 minutes of running.  

Zumba at 9 and rolling out

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.500.000.000.000.007.50

Such beautiful  running weather!   It's nice to not be freezing.  A kind fellow runner stopped and warned me about a shady guy walking about a quarter  mile down the road.  I altered my route to avoid a possible  confrontation.   I love that runners look out for each other.  7:36 average.  

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Six miles easy in Valley Park.  It was so nice being able to wear shorts and a tshirt.  It was pitch black outside, though.  I hate the dark.  I keep telling myself that in a couple of months it won't be so bad.  7:40 average.  

9 AM:  Total Body Conditioning class.  Gotta keep the strength work going!

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

One of my children stole my garmin. So,.I just ran with my watch today. I decided to incorporate my speed workout into my long run tomorrow. It was another beautiful morning. I ran two miles longer than I had originally planned. Now to go on a housewide search for my garmin.

Headed to the gym for St. Patrick's Day Zumba.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
14.000.000.000.000.0014.00

Easy running  for forty minutes, followed by 3 x 5-3-2 minute intervals with 3-2-1 minute recoveries.  I did two sets unmeasured,but changed up the third set.  On set 3, I  ran a hard mile, recovered 2 minutes, ran 3 minutes hard, recovered to 12 miles (about .2 miles) and then ran the thirteenth mile all out, Finished with  a moderate mile.  Mile 11 was a 6:03, Mile 12 was 6:36, Mile 13 was a 5:40, and the final mile was a 6:36.  (The 5:40 was on a downhill stretch, so not as exciting as it sounds. )  6:55 average.

Follower my run with Body Pump class.

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.200.000.000.000.008.20

My hips were still sore from Saturday's  long run.  I ran easy on the SLCC extended loop.  Some guy thought it was really  funny to yell at me.  It wasn't.   7:38 average. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

15 minute warm up. 3-2-1mile repeats with half mile recoveries. 3 miles: 6:20 average. 2 miles: 6:10 average. 1 mile: 5:59. 10 minute cool down.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.600.000.000.000.008.60

Another "no sleep" night with Baby and sick kids. Didn't make it out yesterday. It was pouring rain this morning. I ran on the treadmill. it was boring.

I'm meeting up with Nan and Sarah Boyden for 800m repeats tomorrow. Running buddies! I'm so excited!

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

I met Sarah and Nan at Wheeler Farm. We warmed up 2 miles to Cottonwood High for a track workout. We warmed up 4 x 200. The workout was 6 x 800 with 400 recovery. We started at 2:55, but they sped up. 2:55, 2:53, 2:53, 2:50, 2:51, 2:45.

I can't keep up with Nan when she opens up a kick. Running with her will be good for me.

2 mile cooldown.

Thrilled to have running partners!

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.000.000.000.000.0015.00

Met with Nan, Sarah, and Susannah at Murray Park. After a little snafu regarding our meeting place, we ventured out. Sarah wanted six. She got eight due to my great mileage calculating. I hope she doesn't hate me now. Susannah went ten and Nan and I hit fifteen. The second we stopped, it started to rain. Perfect timing. I loved having a group to run with. 7:32 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

I planned a down week this week. We are vacationing in Moab. I'm not sure how much running I will get in. I started the week with a harder run. I ran an hour progression run. I started at 8.0 mph, and increased .1 every time the song changed on my ipod. I finished at 6:20 pace. To make it more exciting, I also threw in one minute surges every five minutes. The surges started at 6 minute mile pace,and finished at 5:30 pace. I hit nine miles at 60:30. About 6:43 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
191.120.000.000.000.00191.12
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