Emily's training blog

Taylorsville Dayzz 5k

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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: 131.05 Year: 1864.93
NB 580 Lifetime Miles: 49.79
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
227.110.000.000.000.00227.11
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Ran a couple miles and then stopped to pick up Cole. We ran down to the track and ran an 800 and a 400. Then Cole rode on his bike while I ran three more miles on the river trail. I am glad my kids are starting to get old enough to work out with me.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.100.000.000.000.0010.10

A little bit of everything workout. I wanted to get some turn over work in since my next three races are 5ks. Warm up with the kids. I planned on 3 x 2 miles of 40/60's. (200 in 40 200 in 60) But, I got bored and switched it up a bit.

Set 1: 40-60's. 13:04 (6:32 average) 400 recovery.

Set 2: 40-55's 12:39 (6:19 average) 400 recovery

Set 3: 1.5 mile progressive tempo. 800 in 6:10 pace, 800 in 6:00 pace, 800 in 5:50 pace. So, 3:05, 3:00, 2:55 goal pace. 9:00 flat.

3:03, 2:58, 2:45 8:48 for 6 laps. 5:56 average.

Cooldown 1.5 miles. I'm determined to hit 60 this week.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
16.000.000.000.000.0016.00

Ugh. That was a grind today. Yesterday was tough. I'm happy to get it in. And, after hanging around the 55 mile mark for over a month, I finally hit 60! One more week in that vicinity, and then I will have a down week in Montana. 7:06 average.

Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.260.000.000.000.008.26

Five miles on my own, and 3 ish with Cole biking/running. Took a while to get the blood flowing this morning.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

3 mile warm up plus 2 x 200. Turnover workout today. Not very marathon specific.

4 x 400-300-200-100 with 1 minute in between and 400 between sets. Finish with an all-out 800. I wanted to see if I could break 2:40 on an 800.

77-79 on 400s. 57-58 on 300s. 36-37 on 200s and 16-17 on 100s.

2:37 for final 800. I was excited to break 2:40. Hope this helps me avoid sluggish legs and get ready for my upcoming 5ks. I know it's not marathon specific, but it's fun to do short speed occasionally.

Only .75 cooldown. I might try to fit a few miles in tonight.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

The family caught Hand Foot and Mouth Disease. Awesome.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Still sick

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Feeling better except for a sore throat

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
16.000.000.000.000.0016.00

I'm not completely recovered from being sick. I struggled the last four miles with dizziness and muscle cramps. I have a twinging right soleus. Probably from the speedwork. I might need to pull back training a bit to dig myself out of my hole.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.250.000.000.000.009.25

Early morning easy run. Legs felt good after a thorough rollout on Saturday. Soleus still twinging. No hard running until that stops. 7:15 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.750.000.000.000.008.75

Suchcrappy two weeks of training with tons of sickness and traveling, and very little sleep. I need to get consistent, so hopefully, no more distractions. Woke up later this morning,so opted for a treadmill run. Last couple miles at marathon race pace. Calf still tweaking.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
16.000.000.000.000.0016.00

New shoes made all the difference for my poor Achilles/calf. I could tell the support and stability was much better. More core would be helpful. Decided to run a hard long run today,with the last few miles at marathon effort. I think I was way too fresh. Or my Garmin is off and I need a new one. Whatever. 7:46, 7:07, 7:09, 6;51, 6:57, 7:00, 6:45, 6:46, 6:29, 6:48, 6:14, 6:33, 6:13, 6:01, 6:06, 6:01. 6:40 average. Quick turn over work seems to make a big difference, but also seems to make me push the injury boundary. I need to be careful.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.350.000.000.000.008.35

Ohhhhh.  I ran hard on Saturday, and my legs hate me for it!  No workout until Wednesday. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.300.000.000.000.009.30

6 miles, then a short track workout with Cole, and one more miles through the neighborhood.   Legs are a bit better.  Workout tomorrow. 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.100.000.000.000.0010.10

20 minute warm up. 1-2-3-4-5-4-3-2-1 minute fartlek with 1-1-2-2-3-2-2-1-1 minute recoveries. 6:41 average. Soooo hot outside.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.450.000.000.000.009.45

I wanted my run to be a bit longer, but I stopped by my house for a quick bathroom break and Cali was awake. Once she saw me, there was no possible way I was getting back out the door. My kids have a track meet tonight, so I may try to fit in a few more miles while we wait through hours of heats of the 100.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

Longer pre race shakeout run with a pick up at the end of every mile. Sluggish and tight in the hips this morning. I'm running a 5k at the end of a long run tomorrow. It's time to get serious about this marathon thing. I love Taylorsville Dayzz!!!

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Race: Taylorsville Dayzz 5k (3.107 Miles) 00:18:43, Place overall: 1, Place in age division: 1
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
16.200.000.000.000.0016.20

I ran the Taylorsville Dayzz 5k as a fast finish to my long run. I got up at the ungodly hour of 4 AM to get as much mileage in as I could before racing. I fit 11 miles in before the race. My goal was marathon effort, but I ultimately wanted to beat my time from two years ago, when I ran in similar fashion . . .a 5k at the end of a long run. I also wanted to embrace the hurt a little more. I tend to slip into comfort zones when I run.

I ran 18:43, which was ten seconds faster than last time I raced this race. 6:01, 5:59, 6:05 for the mile splits. The third mile climbs into the park.

I cooled down two miles. I feel pretty good post race. Murray 5k will be a good test with tougher competition.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

Easy early morning run. Not feeling too tired from Saturday. Next race up is Murray 5k. I'm shooting for a sub 18.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.400.000.000.000.0010.40

I wanted something between a threshold and interval workout. I ended up on the treadmill today. I warmed up 20 minutes and ran 10 x 3 minutes on/2 minutes off. I started at 10 mph and increased .1 on every interval. I ended at 11.1 mph, which is 5:24 pace. The recovery was at 8 mph. I felt really strong on this workout. My fitness has definitely improved, because I couldn't do this workout a month or so ago.

I finished my cooldown by sneaking into the Zumba class for the last 30 minutes.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.250.000.000.000.0010.25

Tired legs today. I'm trying to load up a bit so I can have a couple of easy days beforw Murray 5k without cutting mileage. I'm planning on running my long run on Friday so I can have an extra day of recovery.

Ran part of my run on the River Trail. The pelicans were out. I love watching the pelicans.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.200.000.000.000.009.20

Took it nice and easy this morning. 7:57 average. Ran into some gym friends, and ran a few miles with them. Running buddies make all the difference in the world.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
18.000.000.000.000.0018.00

10 miles medium pace followed by 20 x 1 minute on/off. I finished hard to 17, trying to break a six minute mile. I ran 6:02.) Then, I backed off to marathon pace to finish. 6:44 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
227.110.000.000.000.00227.11
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