Emily's training blog

April 2020

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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: 54.80 Year: 1643.70
NB 580 Lifetime Miles: 49.79
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
201.550.000.000.000.00201.55
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.350.000.000.000.007.35

Starting off April with a nice 7 miles.  193 to go!  We are doing a virtual Race Cats program during quarantine.  I need to share my goals with the kids to show that I Sam right there with them.  

Racecats agility workout: 3 x 15 pushups, tricep dips, mountain climbers.
 

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.000.000.000.000.0011.00

Beautiful morning!  I felt fantastic.  Nice brisk mid-long run.  6:50 average.

Race Cats agility workout:  20 crunches 2 x 1 minute plank, 20 crunches, 2 x 1 minute plank jacks, 20 squats, 20 squat jumps, 20 lunges, 20 squat jumps 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.850.000.000.000.0011.85

AM:  Later morning run.  Need to catch up mileage a bit. Especially with a fast on Friday.  I will probably get a couple miles later when I run with the kids.

PM:  3.6 miles.  Workout with Lily and then Myles.  
 

Agility: 2 x 20 lunges, curtesy lunges, jump lunges, squats, tap out squats, jump squats.

Ouch!

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Tired legs today.  8 mile run followed by core.

3 x 1 minute crunches/15 push ups/15 tricep dips

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.550.000.000.000.008.55

AM:  Beautiful spring morning!  15 minute warm up followed by 15 x 1 minute on/off.

7:30, 7:00, 6:19, 6:25, 6:05, 6:15, 6:07.  6:32 average for 7 miles.  Hoping to run with the kids this PM

PM:  Just did a little workout with Myles. 5 minute warm up.  4 x 1 minute on/off.  Jog home.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.500.000.000.000.009.50

Little longer than the usual 8-ish.  Probably a short day tomorrow.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.450.000.000.000.0012.45

I ended up not running yesterday.  My body didn't respond to fasting very well.  But, I still hit my weekly mileage.   12 miles with some tempo at the end.  Six easy-ish, then 6:47, 6:40, 6:35, 6:18, 6:23, 6:13.  12 in 6:48 average.  When I finished, I saw that I was .1 miles away from 50 for the week, and that just won't do.  I ran a lap around the neighborhood with Cole before he headed out on a six miler.  12.45 miles total.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.500.000.000.000.0011.50

AM:  45 minutes easy recovery.  It was cold this morning!  Excited to be on a bit of a roll with running.  I will be taking kiddos on their workouts this afternoon. 200 miles this month or bust!!

PM:  Workouts with kids.  1.7 with Myles (9:32 average) 3.3 with Lily (7:52 average.). Five total.  Agility workout with Race Cats on Zoom.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.200.000.000.000.008.20

Another cold morning.  At least the sun was out.  Hips are sore today

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.750.000.000.000.006.75

A little lazy today.  Didn't run in the morning.  Just ran with the kids this afternoon.  15 minutes on my own.  5 minutes warm up with Myles. 6 x 20 second strides, 5 minute cooldown.  1.4 miles or thereabouts.  1 mile warm up with Lily. 2 x 400 at 1:34 for each. 1 mile jog corners, sprint straights.  Jog home.  3.25 miles.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.450.000.000.000.008.45

45 minutes alone.  Then went with the kids to the track to help them run time trials.  Cole ran a 2:23 800 which is a five second PR.  He followed that up about five minutes later with a 67 second 400.  I was trying to pace Lily to a 3:10 800.  She hit 3:18.  

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.250.000.000.000.0015.25

Longest run in a really long time. I ran eight miles and then picked Cole up for seven more.  It's a beautiful day out there!  7:07 average.  Glad I had Cole along for the second half. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.300.000.000.000.0010.30

AM:  Recovery day.  I'm pretty beat up from Saturday still.  6 easy.  I will run with the kids later this afternoon.

 

PM:  4.3 miles.  3 laps around the block with Myles and then 25 minutes with Lily. (8:11 average for Lily.)

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Sore Achilles' tendons.  I can tell that I am due for a down week next week.  

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.620.000.000.000.003.62

Just ran with the kids today.  My legs are still trashed.  I may have taken on too much too soon.  Lighter week for sure next week.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.400.000.000.000.008.40

Felt a little better today.  Got an actual workout in. It was kind of unfocused, but I finished.  18 minute warm up. 10 x 2 minutes on/off.  6:40 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.630.000.000.000.008.63

AM: 7 recovery miles.  I will probably run with Lily later.  Getting close to my goals!!!
 

Just a run with Myles. 15 minutes.  9:07 average.  1.63 miles

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.100.000.000.000.0012.10

My legs are so shot this week.  Down week next week.  I told myself to just get four with Lily.  She did great!  4 miles in 8:01 average.  Then I took Cole for a 6 mile run that turned into a 6.75 mile run.  At that point I just figured I would run 12.  Trying to stick with my 200 miles goal for the month.  Almost there!!

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.550.000.000.000.0011.55

AM:  It's getting toasty outside.  7 miles up through Valley Park.  So pretty.  7 miles. 6:43 average.  Felt peppy.

PM:  Workout with Myles and Lily. 1.55 miles in 8:57 average for Myles. 3 miles in 7:53 average for Lily.  Included some 45 second pushes.  4.55 total.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.200.000.000.000.009.20

I probably should have kept it shorter today.  Tired legs.  So close to 200 miles!!! I will probably just run with the kids tomorrow and run a workout on Thursday.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.650.000.000.000.005.65

Workouts with Myles and Lily.  

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.250.000.000.000.005.25

Planned on longer but wasn't feeling it.  It's also hot and windy.  The next two days will be long and hard.  But, I hit my 200 mile/month goal!  Yay!  Next month I want to add more quality into my running.  And keep inching up the training miles.  I don't really know what for, but it feels nice to be more fit.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
201.550.000.000.000.00201.55
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