Emily's training blog

Salt Lake City Half Marathon

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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
178.700.000.000.000.00178.70
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.000.000.000.000.0013.00

Went to Moab. Lots of hiking. No running. We were up and off to the parks at 7 every morning. The place we stayed was not conducive to early morning runs. So, I got more rest than planned for. Hiking with a baby on my back has to count for some cross training though.

90 minute run, just seeing how far I could get. I hit ten miles in 71 minutes, so I did a fast finish for my last 3. 6:30, 6:15, 6:16 Almost exactly 19 minutes for the last 3. 6:55 average for the whole run. Back on track starting Monday.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

It's chilly outside! But, I was enjoying the smell of spring blossoms on my run

I was startled by some ducks waddling on the canal road. Spring is definitely here! 7:28 average.

Total Body Conditioning and Pop Pilates

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.400.000.000.000.008.40

20 minute warm up. 5 mile tempo run. 6:14 average. Short cooldown.

9 AM: Zumba

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Sooo sore this morning. But, after a few easy miles, my tired legs started to perk up, and I started to really enjoy the run. I may have actually burst into song and startled some geese. 7:44 average.

9:00 Zumba. I felt the need to burn off some more crazy.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.500.000.000.000.009.50

Kind of sluggish today. I'm hoping to feel a bit more perky tomorrow. I'm targeting 55 miles this week. 7:32 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.200.000.000.000.008.20

Really windy today. I turned a track day into a fartlek day. 15 minute warm up followed by 5 x 5 minutes hard/3 minutes easy. Paces varied between 5:40 and 6:00. Now to get ready for tomorrow's long run in the rain.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.000.000.000.000.0013.00

Pouring this morning. I waited until a little later in the morning to run. I bundled up for the cold and rain. I got poured on for six miles and then the sun came out. Then, I roasted for the rest of the run. I ran 13 instead of 15, but that was better than the eight minimum I told myself to finish. I hit 55 miles so yay.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.250.000.000.000.007.25

Insomnia night last night, so I slept in and ran on the treadmill. Just a nice slow boring treadmill run.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.650.000.000.000.008.65

Part fartlek run, part tempo run. My brain was scattered today. Some days it is hard to focus. 20 minute warm up. (2.65 miles) 2 x 1-2-3-2-1 minutes with 1-1-2-1-1 minute recoveries. I originally planned three sets, but wasn't really feeling the workout. I was over four miles at the end of two sets, so I decided to just finish hard to six miles, with the final mile all out. The paces looked like this: 6:21, 6:28, 6:20, 6:29, 6:13, 5:48. 6:16 average for six miles. I think I need something more structured later this week.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

I listened to a great interview with Blake Russell on my run today. Lately, I am particularly motivated by fast Master's runners. I must be showing my age. 7:46 average. I tried to stay nice and easy. I can tell I ran hard yesterday.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.200.000.000.000.0010.20

I felt extra tired and super sore yesterday. I decided to take an extra rest day. Today, I ran ten easy. I plan to hit it pretty hard for my last long run before racing.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.400.000.000.000.0015.40

Long run with workout. Forty minutes easy. 10-8-6-4-2-1 minute intervals with 5-4-3-2-1 minute recoveries. Recovered to 14 miles, and finished with a hard mile. 7:31, 7:23, 7:12, 7:14, 7:10, 6:45, 6:31, 6:55, 6:02, 6:33, 6:22, 6:10, 6:29, 6:28, 6:15. Weird all over splits. Rolling hill run. Spent some of my run at Wheeler Farm. Such a beautiful place to run on a gorgeous morning. 6:44 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Easy run plus 20 minutes on the elliptical,.chatting up a buddy. Inspired by Boston today. Maybe I should run it one year.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Taking it easy.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

20 minute warm up. 4x200. 1600-1200-800-400 workout. 5:48,.4:18,.2:43, 76. Jog home.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

No run. I feel a cold coming on. My throat is sore, so playing it safe.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Easy run & strides. Ready for tomorrow

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Race: Salt Lake City Half Marathon (13.1 Miles) 01:23:27, Place overall: 6, Place in age division: 2
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
16.100.000.000.000.0016.10

Two mile warm up plus strides. Tried not to go out too hard. Failed miserably. Struggled badly in the second half. 1:23:27. Uneven race, but fairly happy with my time after only eight weeks of training. Good improvement. More to go. Really thinking of TOU full. Short jog to the trax station for cooldown.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Six easy miles trying to work the soreness out of my quads. Darn those downhill races!

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Still on recovery.  Five easy and roll out.  I can finally go down stairs front ways not sideways.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.500.000.000.000.007.50

Mini workout on the tready.  I slept in this morning.  Progression run with hill repeats.   For the first 30 minutes, I threw in a 3% incline for two minutes, every ten minutes.  I increased pace .1 every song.  After thirty minutes, I did a hill repeat every five minutes instead.   I still increased the pace after every song.  When I finished, I had completed 7 2 minute hills at 3% incline.  At that point I was down to 6:27 pace.  I stopped when I felt like I was starting to work too hard.  I'm still getting over the half marathon.   This week will be relatively easy.  Next week I start a 20 week marathon training program. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
178.700.000.000.000.00178.70
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