Emily's training blog

TOSH Jordan River 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
227.150.000.000.000.00227.15
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.300.000.000.000.008.30

Today starts day 1 of a 20 week marathon training schedule. I'm going to run TOU full as a 40th birthday present to myself. My down week last week turned into a mostly off week with sick kids involved. The timing was actually pretty good for a light (almost transparent) training week.

8.3 miles to start off the week. 7:08 average. Beautiful morning. It's getting lighter!

Comments(3)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.200.000.000.000.009.20

I decided that I need more hill training in my regimen. I'm a terrible hill runner, and I know there are plenty in TOU.

I ran a 3 mile warm up to the bottom of Bullion hill. This hill is .27 miles. I ran 6 of them. I ran to the bottom to recover. I averaged 1:45 up, and 2 minutes back down on each one. Then, I ran to the steeper but shorter hill up to 1300 W. This hill is .12 miles long. I ran 4 of them. 49-50 seconds up, 1 minute back down. I was definitely not too quick this morning. Hills will take some work. Ran a mile home to finish.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.250.000.000.000.008.25

Feeling yesterday's hills.  Nice easy morning run.  It was chilly and my hands were cold.  Fog was rising off the river at sunrise.  It was beautiful  to see.  7:35 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.650.000.000.000.0010.65

Got up to run, but Cali woke up and didn't go back to sleep. So it was a gym day. Warm up followed by 4 x 10 minutes hard/3 minutes easy. 6:12 pace, 6:05 pace, 5:58 pace, 5:55 pace. That treadmill runs a little slow, but the effort seemed right for the workout. Short cooldown. I'm planning on doing my long run tomorrow because Teren is taking the boys camping this weekend.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.000.000.000.000.0015.00

Tired legs from yesterday, but I am glad I got my longer run in today. I don't have to stress it tomorrow when I don't have many babysitting options.

A very nice gas station employee insisted on cleaning the toilet befow I used it this morning. SO kind.

7:06 average.

When I got home I ran an extra mile with Cole.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Short and EZ.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

10 minute warm up. 8 mile tempo 6:21 average. Cooldown to ten.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.300.000.000.000.007.30

I was able to run a little later in the morning. It was nice sleeping in until six and running when it's light. I ran a couple miles in the neighborhood and then ran out to Valley Park and around through the neighborhood, then home. Perfect morning. 7:16 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.400.000.000.000.008.40

Another gorgeous morning run. My hips are sore and tight. More stretching and rolling needed. 7:10 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.850.000.000.000.007.85

20 minute warm up. 4x200 strides. 1600-800-800-400-400-400-400. 1 lap recoveries between the 1600 and 800's. 90 second recovery between the 400s.

1600: 5:43

800: 2:45

800: 2:45

400s: 80, 80, 82,79.

The headwind on the home stretch was killing me today. I also didn't enjoy running around high schoolers. Overall, kind of a blah day mentally.

Quick jog home. I don't have as much time now that Teren runs in the morning too.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.750.000.000.000.008.75

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.200.000.000.000.0011.20

Snowy morning, so treadmill. 20 min. warmup. 2 x 3k 2k 1k at marathon, half marathon, 10k effort with 200 m recovery between intervals. Goal is to work up to 3 sets. 5 minute cool down.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Easy mileage then TBC class.  My stomach was upset this morning.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.150.000.000.000.009.15

Really sore from lifting.  I decided to move my faster workout to tomorrow.  Nice easy run listening to The Moth and TED Radio Hour.  I love NPR.  7:08 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.000.000.000.000.0015.00

Late night with sick baby, but I still got my run done. Out 1300 W to 90th S, and then a drop down to the river trail. I tempoed back. First 7 miles, 7:20 average. Next 8 miles, 6:29 average. 7:00, 6;44, 6:32, 6:12, 6:10, 6:08, 6:46 (recovery mile) 6:13 last mile.

60 mile week and 16 mile long run are my goals for next week.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.500.000.000.000.006.50

Just time for a shorter run this morning.  I have a crazy week ahead of me.  7:08 average.

I wrote a blog post about why I like to Zumba.

emilys4fs.blogspot.com

I have the writing bug lately.  

Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.100.000.000.000.0010.10

Really early morning run. More last week of school craziness. I'm in charge of Field Day today. 20 minute warm up. 3 x 1-2-3-2-1 minutes with 1-1-2-1-1 minute recoveries. 1.3 mile cooldown. 6:53 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.300.000.000.000.008.30

I wore myself out yesterday. I was dragging today. Too much field day!

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.100.000.000.000.0010.10

Missed yesterday. It happens, but I really need to start building up. Nice ten miler this morning. 7:08 average.

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Race: TOSH Jordan River Half Marathon (13.1 Miles) 01:24:26, Place overall: 1, Place in age division: 1
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
17.100.000.000.000.0017.10

I ran the TOSH Jordan River Half Marathon as a tempo run today. My goal was 6:30 average. I hit it pretty close. I need to learn to focus a lot better in the later miles of a race. My stomach wasn't happy. I had one quick pit stop. I also missed where the course went under a bridge and had to backtrack. Oh well! Good effort, and I got a little money for the morning. I don't feel anywhere close to being ready for a marathon, but efforts like today will help! I think sub-2:50 is a good goal for TOU.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.500.000.000.000.007.50

It's great when my husband is off of work and I can run later in the morning. Easy recovery today and probably tomorrow. I feel pretty decent after Saturday's harder effort, but my Achilles is a little sore.

Listened to a podcast that was ranking high school movies. RIP John Hughes!

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.200.000.000.000.009.20

It is getting really warm in the morning. I was so thirsty when I got home. Valley Park to 3200 W to 2200 W and home. Got yelled at by a dude in a pick up. Why is it always a dude in a pick up? Hate that!

Went to Zumba when I got home.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.300.000.000.000.0010.30

Jogged with Cole dowmph o the Taylorsville High track. I had him run a mile of hard/easy every 100 meters. He ran a 7:35 mile doing this. I'm impressed with his progress. He's been running every day for the last four weeks. My two older kids are doing rec center track. Then, we ran home. 2.3 miles. Teren had to go to work, so I went to the gym for my workout. I did a ten minute warm up. Then, I ran 10 x 2 minutes on/off, starting at 10 mph and finishing at 11 mph. Cooled down five minutes for 8 miles total.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
227.150.000.000.000.00227.15
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