Emily's training blog

Porter's 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
334.300.000.000.000.00334.30
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

Fartlek workout in Murray Park with Becca. I wanted something with some hills. 2.3 mile warm up. 3 x 1-2-3-2-1 minutes with 1-1-2-1-1 recovery. Ended with a climb up the "Snake" for an extra good time. My legs are still feeling the race, especially a spot in my right quad that has me a little concerned. I may have to back down from my original training plan. Cooled down to ten.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.500.000.000.000.0012.50

Midweek Mid-long. 12.5. Down to the JRT and 9 with Becca and home.

Maybe a second run today? Maybe not.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.500.000.000.000.0010.50

Tried out my new racing shoes. Saucony Fastwitch. I think we have a keeper. Sore spot in my right quad is gone! Thank goodness. Long run tomorrow!

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
20.000.000.000.000.0020.00

20 miles. 6:57 average. Ran with Nan, Jocelyn and Angie. Tried to knock it down to 6:10's the last few miles, but didn't really have the legs for it. Still a really strong run. Nan is such a beast.

Comments(5)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.300.000.000.000.008.30

I thought my legs would be completely trashed this morning. I was really depleted after yesterday. But, I bounced back surprisingly well today. I only needed 7 to finish up 70 miles this week. I met Becca at Murray and we ran to Wheeler Farm. She was finishing a 16 miler and needed eight more. I just ran the eight with her and actually felt really strong after a few miles. 7:25 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.000.000.000.000.0012.00

AM: Easy five. Double run day. Three hard weeks of training left! Then it's taper time!

PM: 7 at the gym. I haven't run on a treadmill in weeks. It was excruciatingly boring. But, daycare.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.500.000.000.000.0012.50

Big marathon benchmark workout.  15 x 1k with 60 seconds recovery.  Goal was 6:00 mile pace, so 3:45.  Becca was running with me.  The pace was a little  tough for her, so we took 2 minutes after every 5.  3:46,3:44.8, 3:43.7, 3:44.1,3:45.7, and then my watch stopped recording splits.  3:42-3:45 for the next five.  3:42-3:44 for the next four.  3:39 on the last one.  Dang.  I wish I had all my splits.  

This workout was a grind it out type workout.  Perfect for marathon  prep.  Last time I ran this workout (2 years ago.) I stopped at 12.  It was great to bust through the mental barrier.  It's  a great confidence booster.   Even more so because we were cheerleader dodging for much of the workout.  

Not much cooldown.   I  needed to get home.  I may attempt a shakeout tonight.

 

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.200.000.000.000.0010.20

My legs are toast this morning. It took me four miles to break an 8 minute mile. I definitely worked hard yesterday. 7:48 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

I was supposed to meet three other girls to run, but two of them bailed. It was just Becca and me. We ran to Wheeler Farm. That's starting to be a weekly occurrence. I ran a few miles shorter than I had originally planned. Do, I'm planning a double. 9 miles

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.300.000.000.000.0010.30

20 minute warm up. 20 x 1 minute on/off. They weren't super fast. I still have Tuesday's workout in my legs. But, a little turnover is a good thing. Cooldown home. 21-22 tomorrow.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
21.000.000.000.000.0021.00

Running with 24 year olds makes you run a lot harder than I probably should. I met Jocelyn and Angie and a guy named Travis at Murray Park. I had 21. They had 14-16. I did five before they got there at an easy pace. That didn't last long. We were hitting 6:55-7:00 rolling uphill on 4800S and 1300 W. Then we hit the river trail. Jocelyn and Travis were knocking out 6:20-6:30. Angie and I stayed back at 6;45-6;50. Angie was struggling, and decided to pack it in at 12. I threw in a marathon paced tempo after 16. 6:17,6:18, 6:40, 6:30 ( hitting the uphills) 6:10 into Murray Park. I tan 6:56 average for 21. I felt much stronger than last week, but I think back to back sub seven paced runs might be a little much. I think I should probably run more conservatively next week. Though, I'm happy when the last five miles feel good.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
14.300.000.000.000.0014.30

AM: 10 easy with Becca. I felt pretty good this morning. Rolling out after Saturday's run made a difference.

PM: 30 minutes easy in the neighborhood in the rain. I felt surprisingly good! 4.3 miles

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.000.000.000.000.0011.00

Darkearly run with Becca. We started a half hour later and it was still pretty dark for the first part of the run. Big tempo workout tomorrow!!!

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
14.000.000.000.000.0014.00

Early morning tempo workout with Becca. I was so glad to have a partner! We met at Liberty Park at 5:30 this morning. My workout was 5-3-2 miles with five minutes in between. I realized that all these years I have been going off the marked half miles, I had been fudging the workout a bit. You have to stay right on the perimeter for accuracy. So, I went off my Garmin,because I am addicted to it.

5 mile: Goal pace 6:20-30. 6:19, 6:16,6:14,6:24,6:07. 6:16 average.

3 mile: Goal pace 6:10-15. 6:12, 6:08,6:09. 6:10 average.

2 mile: Goal pace 6:00-6:05. 5:55,5:57 5:56 average.

I was toast after the two mile. Quick five minute cooldown.

Good ten miles of intervals. I was wondering if I could run 10-12 straight at 6:15-20. I'm pretty sure I could because I felt really comfortable unless I started dipping below 6:10. 5:55 was NOT comfortable.

I'm doing a marathon paced half marathon next week. That should be a good indicator of how comfortable 6:15-20 is.

Comments(3)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.400.000.000.000.0012.40

AM: Nice easy Wheeler Farm run this morning. I felt much better after yesterday than I thought I would. Double run #2 today! 7.15 miles.

PM: HOT! Afternoon run. 5.25 miles. 7:15 average

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.400.000.000.000.006.40

Sooo nice to just have a short run today. Hitting it hard tomorrow for 22 long miles!

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
22.100.000.000.000.0022.10

Long run today. 9.5 with Becca. 12.5 with Jocelyn. No tempo at the end, but lots of good discussions. 7:06 average.

Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.250.000.000.000.007.25

School threw my day off. I was trying to get a run in before Teren ran and we had to head to school. So, I managed 7, with the promise to run in the afternoon. That never happened. So my week is all off already.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
14.000.000.000.000.0014.00

My plan was 6 x 1 mile this morning. I jogged over to the track, and then jogged three miles with Becca. When we got back to the track, it was locked. We debated whether we should hop the fence, but decided against it. We ran down to the river trail. At this point I had five miles of warm up. We did two miles with .25 recovery. We were using Becca's garmin,and I couldn't get it to take splits. So, we turned the workout into 5 minutes on, 3 minutes off. We did four sets. (after the two miles we had already done. We were hitting .86-.88 for five minutes. Between 5:45-5:50 pace.

Kind of a mixed up hodge podge of a workout. 2 mile cooldown. 14 total.

For comparison, back when I started training in March, I did 4 x 5 minutes on 3 minutes off. I ran between .79-.83 for the five minute intervals. Total average for the workout was 7:08. Today I ran six, two of them full moles, .86-.88 for the intervals, 6:32 average for 8 miles of workout. My fitness has definitely improved.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.000.000.000.000.0013.00

Midweek midlong. Long tour of the beautiful Taylorsville neighborhoods with Becca. You know you're a marathoner when 13 feels relatively short. 7:24 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
14.750.000.000.000.0014.75

AM: I planned on a second run last night, but was feeling pretty pounded, so I decided to play it safe and skip it. I will be short of my goal mileage of 80, but a few miles isn't going to make a lot of difference. At least that's what I tell myself. Morning run. 9.35 miles. 7:21 average.

PM: Treadmill. 5.4 miles.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.500.000.000.000.007.50

7 miles plus strides. I feel really flat. I don't think I'm going to have fast legs tomorrow. Hopefully, I will perk up a bit.

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Race: Porter's Half Marathon (13.1 Miles) 01:20:09, Place overall: 1, Place in age division: 1
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
21.000.000.000.000.0021.00

The plan was a controlled marathon effort half marathon today. Becca and I warmed up five before the race. We had a lot of time to get a long warm up in. True to small race form, it started about 20 minutes late. My goal was control. I ran with Bill for a few miles before pulling away. He got me excited for TOU, and gave me some good advice . . .mainly to get out of my own head.

I ran alone for much of the race. It's about an 800 foot drop total, but really rolls. I just tried for even effort. The last three miles was on the Draper 5k course. So, mile 11-12 was pretty ugh. It finished in Draper Park. I was reeling in the first place male, but he saw me, and sped up. I finished in 1:20:09.

I cooled down three miles looking for Becca. Apparently, she amd another girl got lost in the race. They missed a turn and ended up somewhere in Draper. They hitchhiked back. Such a bummer for both of them.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.150.000.000.000.008.15

My quads are fairly pounded, but started to feel better throughout the run. I was really happy to have running friends this morning. 8 mile out and back with Angie and Becca. 7:28 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.600.000.000.000.0010.60

Quads are still pretty sore. I was going to try a workout tomorrow, but I think I will be waiting for Thursday. Atherton to 700 W to River Trail run with Becca. 7:31 average. Legs warm up pretty well. Downhill still hurts!

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.350.000.000.000.0011.35

Wheeler Farm day with Jenny and Becca and lots of great conversation. Speed workout tomorrow! 7:25 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.200.000.000.000.0010.20

I haven't done any speedwork in a while, so today was a rustbuster turnover workout. I wasn't sure if I would feel very good, because I haven't felt very recovered from the half on Saturday. So, the goal was to ease into it.5-4-3-2-1 lap intervals with 400 m recovery. 90,88,86,84,82 per lap goal pace.

3.75 warm up, including 2x200

2k: Goal: 7:30 Actual:7:20 (Since I felt pretty good, I decided to knock down my goal paces by 2 seconds a lap.

1600: Goal: 5:45 Actual:5:40

1200: Goal: 4:12 Actual:4:11 (This one was closest to goal pace.)

800: Goal: 2:45 Actual: 2:39!

400: Goal:80 Actual:73.4!

I was feeling super spunky today. Becca pushed me to faster times than I have run in YEARS! I didn't even know I could run a sub-5:00 pace anymore!!!

Not entirely relevant for a marathon, but definitely a confidence builder.

1.2 mile cooldown. I'm trying a UJAM class later today! Get my hip hop on!

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
334.300.000.000.000.00334.30
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