Emily's training blog

May 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
227.000.000.000.000.00227.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

Finishing out a down week. Picking it up again on Monday.  Just 10 today.  4 with Lily at 7:53 average. 6 with Cole at 7:13 average.

Goal for May:  6 days a week running.  

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.200.000.000.000.007.20

Some with kids, a little bit on my own.  Joining friends for a workout tomorrow.

1.75 with Myles. 5 minute warm up. 2 x 4 minutes with 2 minute recovery in between.  Jog home.

1.25 by myself waiting for Lily to get ready.  10 minute warm up.  3 x 5 minutes tempo pace with 1 minute recovery. 5 minute cooldown with Lily.  She got four miles in.  She's getting stronger!

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

Ran with Tee, Becca, and Devra.  Warm up.  4 x 20 second strides.  4 x 2-1-30 seconds repeats with equal recovery.  Two miles cooldown.  It was good to run with my friends again. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Just ran with the kids.  Lily struggled today.  

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Hill run with Tee, Becca, and Devra.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.500.000.000.000.009.50

AM:  Broken up workouts today because the kids and I all have something different.  First up:  My workout.  15 minute warm up.  5-4-3-2-1 minute intervals with 3-2-2-1-1 minute recovery.  Quick jog home.  6.4 miles


Paced Lily in a 1600 time trial.  Warmed up ten minutes.  Goal was 6:50.  She ran 6:34 (3:16, 3:18).   It's fun seeing her fitness improve.  Cooled down home.  3.1 miles.  Cole ran a 10:02 3000 on the track today.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
16.000.000.000.000.0016.00

Really didn't need 16, but someone had to run with Lily.  12 with Devra, Tee, and Becca.  Cole ran the first seven with us.  7:28 average.  Then took Lily for four.  7:52 average.  It was all under control, but really long morning. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

4.5 miles solo 7:11 pace.  4 miles with Lily 5 minute warm up, 20 minute run with 8 30 seconds pushes, cooldown home.  7:41 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.700.000.000.000.008.70

2.5 mile warm up with strides.  Three mile tempo.  The wind at our back helped!  6:10 average. (6:14, 6:06, 6:11) Long windy uphill cooldown back to Becca's house.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.650.000.000.000.0011.65

AM: Set out for a run on a nice cool morning.  Got poured on and now I'm freezing.  7 miles
 

PM:  Work our with Myles and Lily.  I'm beat.  4.65

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

Dragging butt today.  I'm glad I had running friends to get me out the door.  2 mile warm up and strides. 3 sets of 3 minute, 2 minute, 1 minute hill repeats with 3-2-2 minute recoveries.  The other girls did a fourth set.  I was really tired after yesterday.  Cooldown home and agility drills.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

Finally!  An easy day!  Four miles with Lily on Coyote Hollow Trails. I really should Trail run more frequently.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.350.000.000.000.0012.35

8 miles at 7:13 average with Cole.  He was a little tired from trail running with Teren yesterday. 
 

4 miles with Lily at around 8:00 average.  Jog around the block to make sure I hit 55 for the week. 

The kids are running so great!
 

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.300.000.000.000.009.30

AM:  Warm and windy run to Wheeler Farm with Becca and Devra.  7 miles.

PM:  Warmer and windier. Sidewalk chalk run with Myles and Lily.  2.3 miles

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

2 mile warm up and strides.  4 sets of 30 seconds hard/1 minute recovery.  Three minutes between sets.  Cool down back to Murray Park.  

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

4.5 with kids.  2.5 on my own.  So tired of windy days.  

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

Mid morning run after voice lessons.  

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

I planned on a longer and harder effort today, but I only slept a few hours last night.  Darn insomnia.  I just ran with the kids.  Better than nothing.  It might put me a couple of miles short of my mileage goal this week.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.200.000.000.000.0013.20

90 minute run.  I was supposed to meet Tee and Devra.  I went to Murray Park instead of Liberty Park where we were supposed to meet.  So, I drove home and ran solo.  It always seems to take so much longer alone! Harder effort long run.  6:48 average. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.300.000.000.000.009.30

6 miles solo.  Then paced Lily on 3 x 800 workout.  1.5 mile warm up.  Strides.  3 x 800 with 2 minute recovery in between.  3:25, 3:21, 3:08.  Last one was a PR.  I probably took her a little too hard, but I am pretty sure she is more than capable of a sub 3:00 800.  Short jog home. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.300.000.000.000.0010.30

Mile repeats with Tee, Becca, and Devra.  2 mile warm up plus strides.  4 x 1 mile on the JRT.  Goal was 6:00 or under.  The river trail rolls just a little bit.  3:30- 4 minute recovery.  5:56, 5:56, 5:48, 6:00.  Really tired on the last one, but I finished it out.  Jog home.  I'm glad to see my fitness returning.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.300.000.000.000.007.30

Easy run on canal road.  Really muggy today.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.200.000.000.000.0010.20

Trying to add a mid-long run back in to the middle of the week. So sweaty!!!!

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Shorter than I planned for today.  Oh well.  3.5 solo, then to the track.  I paced a Race Cats runner in a mile, and then paced Lily in an 800.  She wanted to break 3:00.  She ran a 3:01.  So close!!!

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.000.000.000.000.0013.00

It is so hot!!!  Even early in the morning.  I ran with Tee, Devra, and Becca from Murray Park up to Holladay Boulevard.  I planned on 15, but started struggling after ten.  I could tell I was pretty dehydrated.  However, I got at least two hours of dancing, that more than made up for those last two miles.  I want to take a down week next week and then start hitting 60 mile weeks!  It's been awhile!

 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
227.000.000.000.000.00227.00
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