Emily's training blog

Cottonwood Thanksgiving Day 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.

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Miles:This week: 0.00 Month: 11.60 Year: 109.80
NB 580 Lifetime Miles: 49.79
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
145.800.000.000.000.00145.80
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Tempo workout. Ten minute warm up. 10 minutes at 6:40 pace. 10 minutes at 6:30 pace. 5 minutes at 6:20 pace. 5 minutes at 6:10 pace. Three minutes recovery jog in between. Cooldown to 8 miles.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.100.000.000.000.007.10

Listened to an interview with Molly Huddle on my run today. It made me excited for the NYC marathon this weekend. 7:40 average. My hands are cold. Even with gloves.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.600.000.000.000.005.60

Cali woke up for a visit at three. Then, I tossed and turned until 5:15. I thought about skipping my run, but managed to get out and get it done. I felt really sluggish. Hopefully, I feel more energized tomorrow. 7:33 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.300.000.000.000.007.30

Hit the (gulp!) track for the first time in a long time. You gotta start somewhere!

Warmed up two miles to the track. Ran one mile of speed changes. Workout was a 200-400-600-800-600-400-200 ladder with 200-200-400-400-400-200-200 recovery. Goal pace: 6:00.

200: 41

400:1:31

600: 2:13

800: 2:59

600:2:13

400: 84

200: 38 ( There's the wheels! Finally!)

I felt like an elephant running. It will smooth out with some work.

Cooldown home

Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.200.000.000.000.008.20

Setback on Saturday. I had a long night

with the baby, and ended with with only a couple hours of sleep. I had intentions of an afternoon run, but it didn't happen. Try again.

I warmed up 1.5 miles. I ran a 20 minute tempo and hit 3.03 miles in 20 minutes. About 6:35 average. Then, I ran 10 x 1 minute on/off. That gave me three more miles. The fast parts varied between 5:45 pace and 6:15 pace.

I cooled down about six minutes for 8.2 miles total.

My goal for this week is simply to run every day.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Got lost wandering back and forth in a new neighborhood. I couldn't find an outlet to the main street. I'm directionally challenged. 7:27 average.

Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.500.000.000.000.007.50

Not a lot of  sleep after a late night following  election coverage.  But, I made it out the door for a beautiful  morning  run.  700W to Bullion run, back via river trail.  7.5 miles.  7:24 average . 

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.250.000.000.000.006.25

Warm up fifteen minutes. 5-4-3-2-1 minute fartlek workout with 3-2-2-2-1 minute recoveries. Cooldown home. 7:11 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.250.000.000.000.004.25

Short and easy this morning. 4.25 miles. 7:37 average.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.000.000.000.000.0012.00

Finally! I finished a week where I ran every day. Of course, next week might be sporadic again since we are going out of town. I will do what I can, and start hitting it hard after our trip. 12 sunny miles. 7:09 average.

Comments(3)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

20 minutes warm up.  10 x 2 minutes on/1minute off.  Cool down  to 1 hour.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.500.000.000.000.006.50

Only found time for one run last week.  We spent all week in Disneyland .   We were up by six and spent all day at the park.  Oh well.  It was really fun and we walked a lot.  Now I can get more serious.

Treadmill  run.  It was pouring this morning.  45 Minute progression run with 1 minute pushes every five minutes. 6.5 miles.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Went on another adventure run, discovering new routes in beautiful  Taylorsville . I didn't get lost this time, but did end up extending my run by about two miles.  It felt great to run this morning .  7:25 average . 

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Race: Cottonwood Thanksgiving Day 5k (3.107 Miles) 00:20:25, Place overall: 4, Place in age division: 1
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.350.000.000.000.009.35

I knew I wasn't in shape for a good 5k. Especially after missing all of last week. There's nothing like a full demonstration of your complete lack of fitness to motivate you to get back in the game.

I warmed up three miles on the course. It was icy in several spots due to yesterday's snow storm. I decided to forgo my flats in order to maintain traction.

This is a really tough 5k course, and it was really painful. I ran 6:46 for the first mile and 6:45 for the second. I was not prepared for the hills. I finished the third downhill mile in 6:23. I was dying.

I cooled down with Tee and Devra. The highlight was catching up with them and setting up some running dates. It will be nice having running buddies again.

I feel so far away from getting fit. I will spend the rest of 2016 building up my miles and developing some consistency. Then, we'll see what kind of progress I have maee headed into 2017.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

6-ish. My garmin died at 5.3 miles. So, guessing. I stopped to help an older gentleman pull his garbages to the curb. I almost dropped the garbage, so I don't think I was really that helpful. I had good intentions.

Maybe Zumba later if my sister in law still wants to go.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.150.000.000.000.0013.15

I met up with Devra for a long run. I have really missed my running buddies. The mileage seemed to fly by as we got caught up on life. I'm hoping to run with Tee snd Devra regularly. I had to add the .15 so I could hit even mileage for the week.

7:27 average. The wind was sooo cold.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Two mile warm up.  Five miles tempo run.  6:28 average.  1 mile cool down. Weekly goal: 50 miles.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Very icy run on the shoulder of the roads this morning. I had to watch my footing. Yay winter. I listened to an interview with Carrie Fisher about her Star Wars days. Very interesting.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.100.000.000.000.006.10

Six frigid miles. Not super enjoyable this morning.

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Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
145.800.000.000.000.00145.80
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