Emily's training blog

Dogtown Half Marathon

Previous YearRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesEmruns's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
Graph View
Next Year
JanFebMarAprMayJunJulAugSepOctNovDec
200720082009201020112012201320142015201620172018201920202021202220232024
15% off for Fast Running Blog members at St. George Running Center!

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.

Click to donate
to Ukraine's Armed Forces
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
2313.830.000.000.000.002313.83
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.000.000.000.000.0011.00

I met with a fun group of ladies for a run through Murray this morning.  It is always so much fun having running partners . . . even at 8:00 on New Year's morning.  We're going to try to make this a monthly event, entitled The Big Girls' Run.  We plan on holding it the first Saturday of every month.  We also thought it would be good to change the venue for variety and so that we can include more runners.  

11 miles  7:30 pace.  (I originally planned on 8.  That's what happens when you have a great running group!)

..

Comments
From allie on Wed, Jan 01, 2014 at 11:23:12 from 174.27.212.73

a monthly meet-up is a great idea. thanks for organizing everything this morning. it was a lot of fun.

From on Thu, Jan 02, 2014 at 13:08:29 from 50.186.65.162

Sorry i missed it. A few people wanted to stay close to home so I went with them. I will run one though! It will be good to get to know everyone. =) Thanks for the invite!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.700.000.000.000.0010.70

I think I bit off a little more than I can chew this week.  Running with friends and blogging again has motivated me, but I jumped up a little higher than I meant to this week.  Today it caught up with me.  I love the blog, but sometimes I feel like I need to keep up with everyone in terms of mileage or paces.  I get too excited.

I warmed up 3 miles, and then proceeded to run a tempo run.  I had planned a 5 mile tempo, but my stomach was hurting after three miles and I needed a pit stop.  So, I changed the workout to 3 mile, 2 mile, 1 mile, with half a mile recovery inbetween.  

3 mile:  18:23

2 mile:  11:42

1 mile:  5:42 (I'm not gonna lie.  I was hanging on for dear life on this mile.)

I cooled down for about 5 minutes and called it good.  I am most definitely going to feel this tomorrow.  It will be a short, easy run followed by some zumba.  

By the way, does anyone else ransack the kitchen and eat everything in sight after their runs . . . or is it just me?

Comments
From Brandon Dase on Thu, Jan 02, 2014 at 15:22:36 from 160.7.242.251

Great workout!

I am a fellow kitchen ransacker :). Nothing is safe.

From Andrea on Fri, Jan 03, 2014 at 09:10:26 from 72.37.171.52

Impressive workout Emily!

From allie on Fri, Jan 03, 2014 at 10:37:01 from 208.54.38.186

excellent workout.

as for eating everything in sight...james' dad called me a vacuum cleaner at christmas dinner. :)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.130.000.000.000.007.13

Easy early morning run, and now I'm on to Zumba.  I am super sore from yesterday!   It took a while to get going.  7:33 average . . . easy recovery.

Comments
From Rachelle on Fri, Jan 03, 2014 at 10:12:34 from 159.212.71.77

Great running this week Emily. I hope you have fun at Zumba. :)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.000.000.000.000.0012.00

It was pretty snowy and icy in my neighborhood this morning.  I decided to play it safe and head to the gym for a treadmill run.  I kind of wish I had sucked it up and braved the streets.  It's so boring doing long stuff on the treadmill.  I couldn't even bring myself to run one more mile to hit 60 this week instead of 59.  

I decided that a workout would get me through the run a lot faster.  I warmed up 2 miles and then ran 20 x 90 seconds on/off.  I started at 10.0 mph and increased every two intervals.  The recovery was at 8.0 mph.  I finished the last one at 11.0 mph.  It wasn't designed to be extremely difficult, just to get me through the run without going crazy from boredom.  The last 4-5 started to get tougher.  I cooled down until I hit 12, and called it good.  1:20:17 for 12 miles.  About 6:41 pace.  

I'm pretty happy with this week.  I feel like I'm actually starting to train again.  Jumping up 16 miles in one week is not how I usually increase mileage.  However, I had more opportunities to run outside with friends during the nice part of the day, so it just kind of happened.  Now to set some racing goals . . . I know I want to run a sea level fall marathon, but which one?

 

Comments
From allie on Sat, Jan 04, 2014 at 14:11:24 from 174.23.134.136

chicago!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

Costco loop extended to 6200 S, and back on 1300W.  Dark, cold, and icy.  Typical winter running.  I was not amused by the guy who told me he couldn't see me.  I was wearing a reflective vest and blinking light.  Really?  I'm glad the guy was walking and not driving.  7:24 pace.  I felt good except for cold cheeks.  

I was inspired by this article about a 37-year-old marathoner who had dropped her PR from 2:41 to 2:23 in the last 4 years.  Of course, she had a rare form of anemia, but still . . . there might be some fast miles in these legs, yet.  

http://www.iaaf.org/news/feature/valeria-straneo-iaaf-world-championships-mara

Comments
From Jenruns on Mon, Jan 06, 2014 at 17:17:30 from 98.202.196.31

I'm glad I wasn't there with you when that guy said he couldn't see you...I would have said, "Well, can you see my fist? POW!" Punched him right in the nose.

I think you've got a lot of speed left in those legs. Your an amazing runner and I know that your best races are still ahead of you!

From Rob Murphy on Mon, Jan 06, 2014 at 17:50:57 from 24.10.249.34

One of the biggest mistakes I ever made in my running life was assuming that I was old in my 30s. Don't do it!

From josse on Wed, Jan 08, 2014 at 07:54:26 from 70.208.28.73

Love stories like this. I feel a lot of women are getting faster in their late 30's early 40's and that makes me happy:)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.000.000.000.000.002.00

I had one of my insomnia nights last night.  You know, the ones where you can't seem to turn your brain off?  So, I did not get up at 5.  I thought I would hit the gym for a tempo run.  Unfortunately, it was a bad daycare day for Myles.  I will try again tomorrow.  Hopefully, my brain will be all thunk out.  ( or thought out if you are a grammar nazi.)

Comments
From allie on Tue, Jan 07, 2014 at 11:49:03 from 174.23.134.136

i think the correct word to use there is thunked?

sorry about the insomnia -- i'm in that boat often. once you finally get the brain to shut off...ALARM.

From Tara on Thu, Jan 09, 2014 at 19:55:29 from 75.169.143.115

If you thunk about it, it was probably better anyway that you got your rest.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.500.000.000.000.0010.50

It's snowing this morning.  It's also supposed to snow tomorrow morning.  And Friday morning.  I really really really don't like winter.  And yes, I may just complain about it daily.  

3 mile warm up plus 5 mile tempo run at the health club.  Then, I cooled down until I hit 70 minutes of running.  10.5 miles total in 70 minutes, 30:08 for the 5 mile tempo.  6:01-02 pace for whatever it's worth.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.500.000.000.000.007.50

Jenny was nice enough to watch Lily and Myles for me while I went running today.  Not only that, she lent me her ipod and Garmin, because I forgot mine.  What a good friend.  So, I went for an afternoon run around Cottonwood Heights and Murray.  I got snowed on pretty good, so I cut the run a little bit short.  Still, I'm really glad that I was able to get out and get some running in.  7:02 average pace.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

Workout at the Oval.  20 minute warm-up, followed by 1-2-3-4-5-4-3-2-1 minute fartlek, with 1-1-2-2-3-2-2-1-1 minute recoveries.  It was a lot of laps.  I actually lost count.  15 minute cooldown.  75 minutes total running time.  I'm guessing about 10 miles.  I'm so accurate today.

I listend to "Let It Go" from Frozen about 6 times on the way to and from the Oval.  My inner Broadway diva loves this song.  The Idina Menzel version, not the Demi Lovato version.  

Comments
From Jenruns on Fri, Jan 10, 2014 at 15:43:37 from 98.202.196.31

You know I agree with you about Idina Menzel. Love that song. Nice job on the workout! Let's take it easy tomorrow :)

From allie on Sat, Jan 11, 2014 at 15:31:39 from 174.23.134.136

+5 for idina menzel.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.110.000.000.000.0013.11

I'm incredibly sore from yesterday.  I was not really looking forward to running at 5:30 on a Saturday morning.  However, Teren had somewhere to be at 7:30, so an early morning run it was.  Luckily, Jenny met me to run.  We ran 4800S to 1300W, down to Winchester, over to Fashion Place Boulevard, and back to Murray Park.  We needed an extra lap around the park to hit 13, but I'm glad we did it.  I was originally willing to stop at 12.

Besides the early morning cold and stiffness, I enjoyed the run.  I'm glad that Jenny and I can share anything.  Today was one of those deep, meaningful conversations that can happen when you run with a good friend.  Getting the mileage in is important, but even more so is having time to connect with a friend.  There's nothing more conducive to good coversation than a long run!

7:25 pace.  I really need a good stretch, a hot shower, a cup of hot chocolate, and a nap.

 

Comments
From Jenruns on Sat, Jan 11, 2014 at 11:23:16 from 98.202.196.31

Thanks for the great run. You are awesome and I always appreciate your listening ear. And I'm so glad we ran 13 miles and not 12 because I would have had 49 miles for the week...that would have driven me crazy! :)

From allie on Sat, Jan 11, 2014 at 15:33:02 from 174.23.134.136

13+ before 7:30am on a saturday in the dead of winter. nice job, emily and jenny!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.200.000.000.000.0011.20

I warmed up 2 miles and then ran 10 x 3 minutes on 2 minutes off.  The last time I ran this workout I could only manage 8.  I hit 10 pretty easily today, so next time I need to pick up the pace.  I cooled down until I hit 75 minutes of running.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

I had another "can't get out of bed" morning yesterday, which resulted in no run.  I really need to stop doing that. Especially as my mileage begins to climb.  As it is, I should be able to hit  55-60 with some longer runs the rest of the week.  Of course, catching up mileage is really not the safest thing to do.

I ran a "new route" today.  Well, I've run most of it already, just not from my house.  I ran 0ut 4800S to State Street, turned on Vine, and ran a loop around to 5300 and back to 4800 S, and then back to my house.  I thought it should be about 10 miles.  it was 9.96.  Who needs a Garmin, anyway?  My internal GPS is pretty accurate.  

 

Found this article today: http://spikes-mag.tumblr.com/post/73199486202/hey-ma-10-amazing-athletics-supermums

I don't know where the idea that mothers can't be elite athletes ever came from.  When I ran St. George Marathon, all of the women in the top ten were moms.  Rosy Lee and I were even nursing our babies at the same time before the awards ceremony.  (Sorry if that's TMI.  I thought it was cool.)  Anyway, just a little inspiration for all the moms and future moms out there.  

7:12 pace.

Comments
From Jenruns on Wed, Jan 15, 2014 at 19:50:18 from 166.137.209.34

I know the top 11 were mom's (dang it, I was so close!). I loved that you and Rosy breastfed right after the race! Super mom's!!!!!

From emruns on Thu, Jan 16, 2014 at 08:25:29 from 67.186.252.90

Of course, I cannot forget about the 11th place mama!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.070.000.000.000.0012.07

Today was THempo THursday on the THreadmill.  It was THuper!   I warmed up 3 miles and ran 3 x 2 miles with a half mile recovery.  I ran 12:15, 11:58, 11:49.  I felt under control.  I'm sure I could have strung those together for a six mile tempo, but I was trying to sneak in a little extra mileage.  I cooled down 15 minutes.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Sick.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Sicker . . . ugh.

On another topic, has anyone read the book Running the Ridge?  It's a fictional account of a Rwandan 800 meter runner trying to make the Olympics in the midst of the turbulence of genocide in his country.  I'm about 90 pages in.  I was wondering if anyone read it, and what they thought of it.

Bummed I can't do Meg's Miles today.  Do you think they will be acceptable if I run them on Monday?

Comments
From Jenruns on Sat, Jan 18, 2014 at 12:43:30 from 98.202.196.31

Of course your miles will count on Monday... and on Tuesday, Wednesday, Thursday, etc. I hope you get feeling better asap. I missed ya today.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

This illness is kicking my butt.  After three days of high fever and sore throat I went to Urgent Care last night.  I have strep. (Surprise surprise.)  Now I'm on antibiotics and am starting to feel human again.  I should be able to pick up running tomorrow, but I think it will probably be easy mileage all week.  I think the first couple of runs will feel a little rough after being sick for a few days.

Comments
From Rachelle on Mon, Jan 20, 2014 at 10:12:20 from 199.190.170.28

Get feeling better Emily!

From Jenruns on Mon, Jan 20, 2014 at 10:56:44 from 98.202.196.31

Strep? Oh man...that is horrible! I'm sorry Em. I hope you feel better tomorrow and can squeeze a run in.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.510.000.000.000.004.51

First post-strep run.  I felt pretty weak and tired.  My pace wasn't too bad, all things considered.  I should improve over the next few days.  I'm still amazed Shalane Flanagan won a Bronze medal at the Olympics after having the flu.  I still feel a little bit like a truck hit me.  But, I'm starting to perk up.  Kudos to those who can run through illness.  I've never been able to manage it.  It may have something to do with my tendency to have low iron levels.  I get really wiped out.  

4.51 miles on the SLCC loop in horrendous smog.  My lungs were actually burning, and that wasn't from my sickness.  Plus, it was freezing!  Not my most favorite run ever, but I'm still glad that I got out there.

Comments
From Sariah Long on Wed, Jan 22, 2014 at 10:17:39 from 50.186.65.162

Sorry you have the flu! I wonder if people are getting it from the poor air quality? Good work getting out still! I am impressed.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.150.000.000.000.006.15

I felt much better today than yesterday.  I ran out 4800 S and over to 1300 W, to 6200 S, and back on the Canal Road.  The Canal Road was a bad idea.  It was pitch black.   I won't run that road again in the dark.  My miles were all over the place, but averaged out to 7:15.  I was at 7:31 pace at 4 miles, so the last two were much quicker.  The slight downhill helped matters along.

Wow.  I am so bored reading this.  Sometimes it's hard to make morning mileage sound interesting.

 

Comments
From allie on Thu, Jan 23, 2014 at 14:29:51 from 174.27.255.112

i think it's interesting. i just read it for a third time. "the slight downhill helped matters along" -- it's poetic.

glad you are feeling better. strep is no good.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

I avoided the smog to give my lungs a break.  It was a treadmill morning.  I ran a progression run, just to get some turnover back without pushing the effort too hard.  I started at 8.0 mph and increased every .5 miles.  I ended at 10.0, but upped the speed more frequently over the last mile.  

To keep myself from getting too bored, I did the 15 song challenge.  The goal was to see how far I could run in 15 songs.  I hit the 15th song at 8.8 miles, so I just finished at 9.  Sometimes I up my pace at the end of every song, but today I just did it every half mile.  The things we come up with to keep our minds occupied on the treadmill.  Average pace for 9 miles:  6:49

Comments
From Jenruns on Thu, Jan 23, 2014 at 17:55:29 from 98.202.196.31

Great workout for being sick earlier this week!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.500.000.000.000.0010.50

The air seemed a little less soupy this morning.  Of course, I still choked on my fair share of car exhaust.  At least the roads are clear . . . positive thoughts, right?  

I ran out 1300W to 7800 S, to 2700 W and back.  The pace was brisk today.  I must be feeling better.  6:57 average.

I lost 3 pounds while I was sick.  That's a great excuse to eat brownies for breakfast, right?

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
14.000.000.000.000.0014.00

I met Jenny for a long run this morning.  The run flew by and I felt really good.  We rolled along at a pretty good pace this morning.  We ran out 4800 S to 1300 W, to Winchester, down to the river trail, to 4800 S and back up and around Murray Park.  I always like how our "we're only going to run 10-12 miles" turns into "we're already at 10.5, how about 14?"  I didn't mind though.

We got hit on by firemen after our run.  Apparently, there's nothing more attractive than 2 sweaty, stinky ladies in flourescent yellow!

7:08 pace.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.100.000.000.000.0010.10

I warmed up three miles, and ran a 7 mile tempo.  The pace felt really under control, so I'm not sure the treadmill I was on was calibrated correctly.  Therefore, I decided to run a little longer tempo to get the workload in.  7.1 miles in 42:25.  Just a touch under 6 minute mile pace if you believe the treadmill.  Which I kind of don't.  Still, it was a good effort.  I'll get outside for a measured one soon! 

I was super lazy and didn't cool down.

Comments
From RileyCook on Wed, Jan 29, 2014 at 08:30:13 from 64.134.38.81

This chart may help with your treadmill pacing. It seems pretty accurate to me. http://www.hillrunner.com/training/tmillchart.php

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.600.000.000.000.007.60

I got to run after the sun came up this morning, thanks to my Grandma visiting for a few days. It's so much more pleasant than running in the dark.  I ran 4800 S to the river trail, off at Bullion, back on 1300 S to 4800 S, and back through the neighborhood.  I've been feeling pretty good the last few runs.  I hope that means that fitness is improving.  6:57 pace. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.100.000.000.000.0011.10

I had tired legs today.  I tried to take it easy on my run.  I ran up 3200 W, which I don't usually do.  It's really hilly, and I was running into a headwind.  My easy run was not so easy.  On the plus side, I got some good downhill in the second half of the run.  I came down 6200S and back on 1300W.  It was a decent route, but it was very dark outside this morning.  7:18 average, with mile splits everywhere from 6:48 to 8:00.  It was not an evenly paced run today.  

 

Comments
From Jenruns on Wed, Jan 29, 2014 at 19:29:16 from 67.161.216.125

Who cares about pace on recovery days? Still, averaging 7:18 is pretty fast. Hope you've recovered from your pepper spray incident :P

From allie on Thu, Jan 30, 2014 at 03:51:19 from 174.27.255.112

haha. yes, i hope you have recovered. :) that story made me laugh. my mom gave me pepper spray when i moved to college and for some reason i decided to test it out in the stairwell of my dorm. i had no idea that it was so powerful. anyone who entered the stairwell would immediately start coughing and hacking. no one knew what was going on and it lingered for a good hour. i was so embarrassed.

nice running lately!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

It was slushy and slippery this morning, so I ran a treadmill workout.  It was hard.  My goal is to work up to 6 x 5 minutes hard 3 minutes easy.  I didn't quite make that today.  I warmed up three miles and then ran 4 x 5 minutes hard/ 3 minutes easy.  My paces were 5:45, 5:42, 5:39, and 5:36 for the hard, and 7:30 pace for the recovery.  I probably could have done the fifth, but instead opted for 5  x 1 minute on/off at 5:32, 5:30, 5:27, 5:24, and 5:21 pace.  Getting below 5:40 pace is pretty difficult, so hopefully this will feel a bit easier next time.  I wanted off the treadmill so badly that I only cooled down until I hit 10 miles.  This was tough.  I think the most difficult part may be recovering at 7:30 pace.  

Comments
From allie on Thu, Jan 30, 2014 at 12:50:08 from 174.27.255.112

really good workout.

the 7:30 recovery pace does sound hard. great way to practice pushing through that race fatigue feeling by not allowing yourself to let up too much.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.400.000.000.000.006.40

Easy late afternoon run. 7:06 pace.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.000.000.000.000.0015.00

Big Girls' Group Run.  We met in Daybreak for a tour of South Jordan.  It ended up being lots of laps around Daybreak, which made the run seem never-ending.  Still, you can't beat the company.  Good conversation helps the run go so much faster.  7:21 average.  I got a bloody nose during the run, which I didn't think was too bad until I got home and noticed my shirt is completely blood splattered.  Must be pepper spray residue!

I'm thinking of running from Tanner Park in March.  I know there's a good long run route that circles up to Wasatch Blvd.  I think there is a race on March 3, so I was thinking of having the Big Girls' run on March 10.  Any suggestions, comments, or objections?  I may need Allie's help navigating the route.

Comments
From allie on Sat, Feb 01, 2014 at 12:52:57 from 174.27.255.112

nice run! sorry i missed you all this morning -- logistics were too complicated.

tanner park sounds great for the next one. that's a fun route. tanner park to ~6200 south and back is about 14 miles, and going out to ft. union would make it 16.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

Eh.  This morning didn't go so well.  I ran at the Oval for some turnover.  My goal was 20 x 1 minute on/off.  I swear the Oval is an injury just waiting to happen.  I warmed up 15 minutes and then started my workout.  After about ten my hip and hamstring got progressively tighter.  It felt like it might tear if I pushed too hard.  I changed back into my trainers from my flats and finished 15.  I could feel myself favoring on the fast parts.  I couldn't get any push off.  Hence, my fast workout was not as fast as I would like it.  After 15 I cooled down for 15 more minutes.  Hopefully some good stretching will help.  I think I was still feeling some fatigue from last week.  My plan has been to stay off of speedwork until March and just rely on tempo and fartlek efforts.  There's no point in pushing things.  I'll have to be careful running at the Oval, and possibly just stay away altogether.

 

It's supposed to be a nasty week weatherwise.  Lovely.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.350.000.000.000.0010.35

Icy roads this morning.  I ran on the treadmill.  I started at 8.0 mph and increased .1 at the end of every song on my ipod.  I ran for 70 minutes, which was 18 and a half songs.  I was shooting for twenty, but I was getting pretty tired at about nine miles.  I came home and spent some time stretching my hips out.  They are definitely tight.  They feel a little better now.

Comments
From Rachelle on Tue, Feb 04, 2014 at 15:36:07 from 199.190.170.28

Love the antics to get through a TM run. Very nice work Emily!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

No good excuse for missing today.  I slept in and then felt crappy and unmotivated all day.  I need to turn my negative attitude around.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

Still not feeling too great.  I've been pretty off all week.  I think my body's hormones are readjusting as I try to wean Myles.  It's so fun being a girl.  Well, at least I got out and got it done this morning.  I ran 4800 S to Murray Park, around the park and back.  I like this route, but got a little nervous when I ran past the guy having a very loud argument with himself.  I crossed to the other side of the street.  Plus, I had my trusty pepper spray.  

On a lighter note, I had to laugh at the car parked at the 7-11 that was blasting "I've Had the Time of My Life."  Nobody puts Baby in the corner!  (If you don't get the reference you are WAY too young!)

 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.170.000.000.000.0010.17

I warmed up three miles and then ran a 30 minute tempo run.  5.1 miles in thirty minutes.  5:55 average pace.  Cooled down 15 minutes.  That is all.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
18.050.000.000.000.0018.05

It was a surprisingly nice morning for a long run.  I expected a downpour, so I was very happy with 43 degrees and drizzly.  That's almost spring-ish weather.  I had planned on 16 with Jenny, but knew she would want 16.6 to give her 60 for the week.  60 sounds so much better than 59.4.  Well, 16 turned into 18 when our last little loop ended up being longer than planned.  I whined a lot the last couple miles.  But, I'm glad that I did it.  Marathon training made my body more amenable to long runs.  They are much easier physically and mentally than they used to be.  Our run was a nice rambling tour of Murray/Holladay.   7:19 average, which is pretty good considering our first three miles averaged out to about 7:50.  It' s so hard to get the body moving.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

Nice afternoon run.  6:53 pace.  The sunshine makes it feel springy!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.000.000.000.000.0011.00

Early morning treadmill workout.  3 mile warm-up followed by 10 x 3 minutes on/ 2 minutes off.  Faster average than last time I ran this workout.  I felt pretty good.  Cooled down until I hit 11 miles.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
14.000.000.000.000.0014.00

Horrible motivation this week.  I think I dug myself into a hole somehow.  It might have been the 18 miler on Saturday.  I need to get it together, but I can't seem to get my head into training.  When I am focused on a goal, I am very disciplined and everything else revolves around workouts.  When I let myself slip, I remember how nice it is to sleep in, how great it is to spend time with my kids, how good junk food tastes.  Then I start to lose motivation.  I need to set some solid goals and a more specific training plan.  But, my mind and will don't quite seem to be up to the challenge yet.  I need to make sure I'm ready to commit.

14 miles with Jenny.  We stayed on the Jordan River Parkway to keep it flat and easy.  It didn't feel easy.  I was very happy to stop at 14.  Race next week.  I do not have high hopes.  Sorry for all the blah.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

I got sick on Saturday night.  My immune system is shot.  Once again, I feel like I'm in a bit of a hole physically and mentally.  Today's workout went pretty well, though. I warmed up 3 miles and then ran a light speed workout: 5-4-3-2-1 with 3-2-2-1-1 minute recoveries.  5:40 pace down to 5:20 pace for the last interval.  Mostly in the 5:30 range.  I cooled down until I hit 8 miles.  Maybe Saturday's race won't be a dismal failure.  At least I will be tapered.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Training is still sporadic.  I have promised myself that after Saturday's race I will sit down, make a plan, and recommit to my training.

I went to the Oval early this morning for a little bit of a turnover workout.  I warmed up 3 miles and then ran 12 x 200 on/off.  38-39 seconds per 200.  It's hard to move my legs fast at six in the morning.  It felt good to get some turnover, but my form didn't feel very efficient.  Something to focus on after Saturday.  It's definitely time to get back on the track, as fun as fartlek has been.

I cooled down 2 miles.   My goal for Saturday:  Enjoy the road trip with Jenny to St. George.  Have fun in the race.  Use it as a good hard workout and as a means to get motivated and excited about training and racing again.

Comments
From Jenruns on Thu, Feb 20, 2014 at 10:03:39 from 67.161.216.125

Those are my goals too. I'm hoping for: lots of laughing, singing at the top of our lungs, enjoying some time away from the kiddos, running a good race (but not expecting too much). I think we are going to have a good weekend! :)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.500.000.000.000.006.50

Easy, enjoyable pre-race run.  Costco loop.  Everyone should run without a watch, garmin, or ipod from time to time.  My brain was busy this morning.  Running can be so cathartic. 
 

I am beyond excited to go to St. George with Jenny today!

Race: Dogtown Half Marathon (13.1 Miles) 01:22:11, Place overall: 2
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
17.100.000.000.000.0017.10

Well, I have to start somewhere, right?  This was my first race since St. George Marathon.  Even though it was a pretty low key race, it was a tough one.  I'm not terribly disappointed in my race, since I know I'm a bit undertrained.  If you don't put in the work, you can't expect the results.  The race was definitely a wake-up call and a motivator to get working again.  

Jenny and I had a blast this weekend.  St. George was so warm.  You could tell that we were from up north since we ran in shorts and tank tops.  The St. Georgians were pretty bundled up for a 50-60 degree race.  It was heavenly to be in the sunshine, but the extra warmth made for a thirsty half marathon.

I had no idea this course would be as difficult as it was.  The first half is mostly downhill, but the second half is really tough.  Even the downhill sections had some significant rollers.  Plus, there were spots that we actually went off roading and ran on the dirt.  It wasn't a great course for a rhythm runner like me.  But, it's always good to work on my weaknesses.

I tried to run by effort, but I still think I ran a bit too hard in the first half.  I was trying to take advantage of the net downhill.  I ran about a 6 minute average through six miles, and then the hurt set in.  Amber passed me at 8-9 and put a good minute and a half on me in those 5 miles.  Ouch.  So, speed is there. Strength and endurance need some work.  She ran much more evenly and looked really strong in the last half of the race.  

I'm not posting splits because I'm too embarassed of the tanking.  But, it was a good hard effort on a good hard course.  We had the perfect "girls' weekend, though I would have liked to stay one more day to enjoy the beautiful sunshine.

Jenny and I cooled down two miles and then ruined the effects of our cooldown by sitting in the car (affectionately known as "Putt-Putt"  for 4 hours.)

Oh, and Amber . . . sorry we missed you for the cooldown.  We forgot where we parked and spent 20 minutes looking for the car. 

Comments
From jtshad on Sun, Feb 23, 2014 at 08:33:17 from 69.20.183.178

Congrats on a strong run on a challenging course.

From RileyCook on Sun, Feb 23, 2014 at 15:35:20 from 73.52.134.194

Nice job Emily. I was down there watching Amy run and saw you at miles 2 and 7 (and cheered, but not sure you heard me as it looked like you had headphones in).

My thoughts after watching you and Amber run the race was that it seemed Amber had an advantage knowing the course and she paced it to perfection. Whereas it seemed you didn't realize what you were up against that second half and it took its toll on you (and several other runners too). That seemed to be some (probably not all) of the difference between the two of you.

But hey you got to run in some great weather and got a great run in. Nice work and I know you're going to hit some fast times this year.

From Rachelle on Mon, Feb 24, 2014 at 10:31:25 from 159.212.71.173

Congrats on an awesome start to the season Emily. Holding it together when things get tough says a lot about your mental strength. You are an awesome runner and ran a very strong race.

From AngieB on Mon, Feb 24, 2014 at 10:40:05 from 159.212.71.200

Nice race Em! You are amazing! A running machine I tell you what:)

From allie on Mon, Feb 24, 2014 at 11:06:11 from 65.130.189.75

nice race, emily. the second half sounds challenging -- it's hard to start working the rollers after finding a smooth groove on the downhill. that's how striders half is set up as well -- i've tanked many times in that race. :)

good start to the year. glad you had a fun weekend.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Nasty blisters.  Cross training.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

I am still feeling the race.  Especially in my hips. My left one is especially tight.  I ran 1300 W to the river trail at 7000 S.  I could feel some fatigue, but I have been worse.

When I got home I did core, push-ups and some pilates.  Gotta strengthen and stretch these hips of mine.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.500.000.000.000.009.50

I have had this workout in my mind for a while.  I thought I would give it a try today.  I warmed up 2.5 miles to the track and stretched and ran strides.  The workout was 4 sets of 400-300-200-100 with 100 meter recovery between intervals and 400 meter jog inbetween sets.  I originally planned 5 sets, but felt that 4 was sufficient 4 days post-race.  

Set 1:  1:23, 1:04, 40, 19

Set 2:  1:21, 1:01, 40, 19

Set 3.  1:22, 1:00, 39, 19

Set 4:  1:19, 1:00, 39, 18

I would like to see this workout get faster.  It is a great alternative to 200m on/off.  It was a good turnover workout, and a nice one to start my return to regular track workouts. 

2.5 mile jog home.  9.5 miles total.

Comments
From Jenruns on Wed, Feb 26, 2014 at 12:17:04 from 67.161.216.125

Awesome workout Em!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.500.000.000.000.009.50

Some days it is hard to get out the door. This morning was like that for me. So I consider today a mental victory day. It was windy and miserable this morning. I ran Costco loop to 6200S and back on the canal road. 4 miles were uphill into the wind. I am glad today is done. Now it's time for core. 7:16 pace.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.500.000.000.000.009.50

I thought I would try the AT/LT workout for my tempo today. I warmed up 2 miles and then ran 6 miles alternating every half mile at 6:15 and 5:45 pace. I ran it on the treadmill so I could control the paces. They felt like the correct effort level. I liked this workout and I am super impressed that Rachelle managed 8 miles of this workout. 6 was perfect for me. 36:07 total. I cooled down 1.5 miles.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.000.000.000.000.0013.00

Another "mental toughness" day for me.  I realized today how much I like to stay in my comfort zone.  I love perfect conditions and fresh, snappy legs.  When conditions are less-than-perfect, I tend to make excuses and lose it mentally.  I want to improve my mental fortitude, so I decided to make a note of days when I feel I overcame an obstacle by toughness and positive thinking.  Hopefully, by recognized the days that I persevered over hard things, I can carry those experiences into race situations.

Jenny and I texted back and forth this morning, trying to decide whether to brave the 20-30 mph winds, or  try for better conditions later.  Finally, we decided to suck it up and get our run in.  I'm not going to lie.  It was very hard.  I was feeling yesterday's tempo run, and my legs were heavy.  After being battered by the wind for 4 miles, we turned out of the wind.  While it was a relief to have the wind at our back, I realized that we had pushed ourselves hard running into the wind.  I never completely recovered.

But, I feel a sense of accomplishment now that the run is finished.  And it could be much worse.  I could be running in Montana in a 30 below blizzard.    7:15 average (more or less.  My watch died at 11.4 miles.  Jenny will have the exact average.)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

My babysitter fell through today, so I took the kids to the club, hoping and praying that Myles would survive and let me get my run in.  He cooperated today!  I kept watching to see if a daycare worker was coming up the stairs.  But, he made it.  I ran an 8 mile progressive run.  6:52 average.  I felt a little tired starting, but felt good by the end of the run.

The guy on the treadmill next to me kept air-boxing the console.  In what world would you need to run and box at the same time?  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.500.000.000.000.009.50

Track workouts at 5:30 a.m. are rough.  I may try to get some in later in the day to see if there is a difference in how I feel.  It also doesn't help that I was tossing and turning like crazy last night.  

I warmed up 2.5 miles to the track and ran 4 x 200.  I felt pretty good on the 200s.  I couldn't see my splits on the workout, so I was running by feel.  The workout was 1 x mile. 2 x 800 4 x 400.  400 recovery between the miles and 800s.  1:30 recovery between 400s.  

mile:  5:46

800's  2:49, 2:50

400's:  79, 79, 79, 79.  I'm nothing if not consistent.

I thought I would have been faster, but that's what came out.  I'm hoping to see some good improvement over the next few months.

2.5 mile cooldown.  My legs are tired.

I read Brenda Martinez's workouts for the week.

4 x 1 mile at  4:50 pace

Recovery

8 mile fartlek

13 x 400 at 65 

Recovery 

10 mile tempo sub 6:00 pace.

Umm. yeah.  That might be why she is a world championship bronze medalist.

Comments
From allie on Tue, Mar 04, 2014 at 21:14:47 from 65.130.189.75

13 x 400 @ 65?!?! what in the world.

nice job this morning -- good, consistent splits. that's an early hour to be out on the track! i used to have to do all of my runs starting at 4:30/5am due to my work schedule, but when i was finally able to do some PM running (specifically workouts), i definitely felt better. i know you have a lot of other things to manage though, so good job getting out there and doing it when you could -- you're very dedicated.

i would love to meet up with you occasionally for some track work -- but only if you want company. :) maybe we can start up a weekly run or workout again as things get warmer and we have more daylight to work with. superearly hour is fine with me...

From emruns on Wed, Mar 05, 2014 at 17:37:31 from 67.186.252.90

I would love to join forces with you, Allie. Let me know when you are back to running. Even if it's recovery runs; I would love the company. I like your 5k training plan. I would like to regain some of my former speed, so if you want a workout partner, I'm game. Is the 5k in Tucson a road 5k or a track 5k?

From allie on Wed, Mar 05, 2014 at 18:28:58 from 161.38.221.168

it's a road 5k. advertised as flat and fast. i am excited for it, and i would definitely love a workout buddy. i'll be back to running consistently next week and i will get back to actual training in the next 2-3 weeks, so i'll be in touch and we can figure out a plan.

i won't make it to the run on saturday, but i hope you all have a good run and hopefully i can make it to the next one (i know i said that last time -- james needs to stop racing so much!) :)

From Jake K on Thu, Mar 06, 2014 at 09:30:57 from 199.190.170.21

I have to think, it being a non-Championship year, Brenda has to be thinking of jumping in a 5000m. If she actually did those 400/Mile workouts, then she can run low 15s right now. Brenda and (especially) Jenny could probably take a run at the American record this summer.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.750.000.000.000.008.75

Ran in the p.m.  It is much nicer on the body.  I got a little garmin happy.  8.75 miles  6:40 pace.  Wasn't so much a recovery run.  I vow to run easy and garmin-less tomorrow.  4100S to river trail.  

Comments
From Jenruns on Wed, Mar 05, 2014 at 17:52:05 from 67.161.216.125

Yahoo! I'm glad you got to run today and that things felt good! I think I'm going to run easy/without my garmin tomorrow too.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

7 super easy miles today.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.500.000.000.000.002.50

W 2 mile warmup. I starrted a tempo run but my left hip began to tighten up. Then I noticed a catching behind my knee. It felt like it could tear if I kept going. So I bailed. I guess it's time to get this thing under control before it turns into a really serious injury. I hope I am being smart and not just wimpy.

Comments
From Jake K on Fri, Mar 07, 2014 at 13:23:20 from 199.190.170.31

There's nothing "tough" about tearing a part of your body!

Stay healthy!

From allie on Fri, Mar 07, 2014 at 13:29:10 from 161.38.221.168

smart smart smart. i've had this "catching" before and i pushed through it -- bad decision. i had to drop out of the ogden marathon at mile 17 because of it and that was...not fun.

i'm not sure if this is the same thing you are experiencing, but mine started at the hip as well, then the "catching" sensation, then it felt like everything behind my knee was twisting up like a rubber band getting tighter and tighter. it all became so tight and painful during the marathon that i could no longer bend my leg, so i had to drop. see the article below for a possible approach to treatment (if this is in fact what you are experiencing). i hope you can figure it out and get back to it soon. good luck.

http://camilleherron.com/2011/12/15/pain-behind-the-knee-popliteus-muscle/

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

I'm working on some ART with Dr. Fletcher right now. Today I could feel the tightness in my hips but no knee pain until 3.5 miles in. I would have stopped there, but still had to get home. It might take a while to get back to hard workouts. At least I, m being encouraged to keep running through the therapy. No workouts and nothing longer than 8 miles. My spring race plans may need ro be scrapped for the time being. Frustrating!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.360.000.000.000.006.36

I managed 45 minutes of running this morning. My hips were sore. I think they were fatigued from the strengthening exercises which is not a bad thing. I had no tightening behind my knee. That's a huge positive. ART tomorrow. It seems to be helping. It would be nice to run without hip pain for once.

Comments
From Jenruns on Tue, Mar 11, 2014 at 10:57:02 from 67.161.216.125

I am super happy to hear that you are doing better! Dr. Fletcher is the bomb! Keep getting better so we can run!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.500.000.000.000.007.50

Cold. Dark. Sore hip. Not my most enjoyable run ever.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.320.000.000.000.003.32

It's nice to have some actual running miles to report. I have been off for six weeks. Although I enjoyed cycle, lifting classes, zumba and lots ofctime on the elliptical, I am looking forward to running outside again.

This morning I just ran around the neighborhood to feel out my hip. It felt pretty good for a first run. I felt a little rough running. But, my body will remember how to run. I should start feeling better shortly.

Later I took a total body strengthening class. I can tell the lifting will pay off. Even though I felt awkward running, I did feel strong.

Comments
From Rob Murphy on Mon, May 26, 2014 at 11:33:46 from 24.10.249.34

Nice to see this post! You'll bounce back in no time.

From allie on Mon, May 26, 2014 at 11:41:35 from 174.27.199.13

welcome back!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.810.000.000.000.003.81

SLCC loop. I am so sore from yesterday's class. I upped my weight on deads and lunges. It was not the most pleasant run so I was happy it was short. Later I took a cycle class. My legs are toast now!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

4800S to river trail loop. I'm not quite as sore as I was yesterday. Oh it's nice to run again. 7:11 average pace. If I'm cautious it shouldn't take too long to get back to form. No rush though.

After running I took a 45 minute Body Pump class followed by a 30 minute Core Works class. The soreness will be back tomorrow with a vengeance.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.100.000.000.000.005.10

2700S to canal road. I felt great today which was surprising considering the strength work yesterday. 7:13 average. After running I took a cycle class. It didn't feel as nice as running.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.560.000.000.000.005.56

2200w to 4100s to 2700 w to 5400s. I ran early this morning. It took a mile to start rolling. I'm starting to inch the runs up. Tomorrow I'm planning on six to seven miles. 7:10 average. I was pushing this morning.

Later AM: Zumba class and lifting.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.400.000.000.000.007.40

I had pretty fatigued legs from clean and presses and step-ups yesterday.  They weren't firing very well.  It was a slow start to the run, but it picked up the last 3 miles.  I ran 1300W to WInchester, to the river trail, and off the trail at Millrace Park. 7:24 pace. 

When I got home I rode the spinning bike for another half hour.  I kept it pretty easy.  I just wanted to keep the blood moving through the legs.

This was a good first week of running.  30 miles plus 3 hours of cross training, which equals about 15 more miles, though I won't count it in my running total.  I did three days of lifting, also.  

I think my first race will be Murray 5k, though it will mostly be for fun.  I don't plan on adding any significant speed work until after that race.  I have a little seed of a plan in the back of my mind to possibly aim for CIM as a sea-level marathon.  But, I need to make sure I get back to full training safely.  It's nice to have even an inkling of a plan, though.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.580.000.000.000.006.58

Today is going to be a crazy day.  I have to get kids ready for school, take them to school, get a present for a birthday party, pick up Lily from school, get Lily and Myles lunch, go volunteer at Cole's field day, pick up Cole, take Lily, Cole, and Myles for a haircut, take Lily to a birthday party.  Plus, I'm going to try to sneak a strength class in there somewhere.  So, it was nice having 45 quiet minutes to myself to run today.  I used to run to be fast.  Now I just run for sanity.  

I ran my Costco loop today.  The pace was brisk, 7:05 average.  I felt a little off, though.  I gave blood on Saturday for my friend's blood drive, and then fasted for fast Sunday.  I was a little nauseated the entire run.  I'll have to take some iron over the next few weeks.  

Managed to fit the total body conditioning class in this morning.  Kim changed the class up.  Oh, those endurance drills are hard.  Especially the frog jump/toe tap combo.  Ouch.

Comments
From Jenruns on Mon, Jun 02, 2014 at 11:23:11 from 98.202.193.89

You are getting right back into it! Nice pace this morning and great job squeezing a class in too. What do you do with Myles and Lily when you go to your classes? Daycare?

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.500.000.000.000.006.50

4800S to river trail.  Off at Bullion.  It was windy today and my legs were very heavy.  When I ran by the high school some doofus high schooler yelled "Run Forest!"  Wow.  I haven't heard that totally original comment since 1995.  I bet he thought he was hilarious, too.  7:07 average pace.  No cycle class today.  I'm going to Park Day with Lily for preschool.  Being a mom trumps training any day!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.100.000.000.000.005.10

Short on time so short on run. 5.1 miles 7:05 average. I have a big workout day planned for tomorrow.

Happy National Running Day!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

I ran longer today.  It was a little tougher after about six miles.  I need to build my endurance up again.  Still, it was a nice run.  I ran out 1300W to 7000S, and then dropped down to the river trail.  I took the river trail to Millrace Park and came back through the neighborhood.  My Garmin completely died at 7 miles.  At that point I was at 7:06 pace. 9:15 am cycle class. I am so hungry now!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.190.000.000.000.007.19

I met Jenny at Murray Park (yay!) for a run today.  We ran to Wheeler Farm, around, and back. I was so happy to run with Jenny again.  She took it easy on me.  My legs were tired from yesterday.  We still managed to hit 7:12 pace.  After I took Zumba and lifted weights.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

It was a little tough getting going this morning.  I stayed up late watching The Host with Teren.  It was a step up from Twilight, but still not Academy Award material.  Teren didn't love it.  

I ran 4800 S to the river trail.  I left the trail at Winchester.  Hello nasty Winchester hill.  I haven't missed you.  I came back on 1300W.  7:06 pace.  I seem to be stuck in a pace rut.  

When I got home I rode 30 minutes on the bike while I watched The Wonder Years; my favorite show growing up.  I love netflix.

Another good step back to full fitness!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.200.000.000.000.007.20

I thought I would add a little fartlek training in this week. I warmed up about 2.5 miles to Millrace Park. I ran 11 x 1 minute on/off. I planned on ten but I can't count and run at the same time. So, I got an extra one in. I ran home for a cooldown. 7:10 average for the entire workout. It felt strange to move fast.

I took Total Body Conditioning after running.It was tough after the faster workout.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

I missed my morning run due to an overflowing toilet and flooding basement. So once I got the mess somewhat under control and eveey towel in the house in the wash, I went to the club to run on the treadmill. I ran an 8 mile progression run. I started at 8 mph and increased the pace every half mile. 55:07 for eight. I felt good but the run was boring. After I ran I did 2x 50 crunches, 1 minute plank, 3x 20pushups and 3x 15 tricep dips. Now I'm back home attacking the mess from this morning.

I don't think there's anything in life that a good run can't make you feel better about

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.300.000.000.000.008.30

4100 s to the River Trail. I made a pit stop at mile 5, where I found a very nice, black, lace, Victoria's Secret bra hanging in the bathroom stall. This was a bit disturbing as my mind considered all the circumstances of how it ended up there. I might have taken it with me, but not surprisingly it was too large. So, I left it where it was. I hope the owner finds it. Those are expensive bras.

6:58 pace.

Comments
From Jenruns on Wed, Jun 11, 2014 at 09:56:14 from 98.202.193.89

You should have grabbed that bra for me! You know it would have fit me ;)

Btw, you are running some great paces! Sub 7 for 8 miles is fantastic!

From AngieB on Wed, Jun 11, 2014 at 09:59:15 from 159.212.71.25

I agree you should of atleast got it for me:) heehe. Now my mind is wandering of how it ended up there too. Yes you are FLYING for just being back. You are going to be back to that racing shape in no time and pretty sure your shape rt now is faster than my top shape. Whats on your racing plans this year? Any olympic qualifying races in your horizon?

From allie on Wed, Jun 11, 2014 at 17:24:45 from 174.27.200.174

hahaha.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.400.000.000.000.009.40

2.5 mile warmup. 3 x 10 minutes hard with 5 minutes recovery inbetween. 9.4 miles in 63:30. I'm taking it nice and easy tomorrow before I fly to Portland.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.300.000.000.000.005.30

Hot, windy, early run this morning.  I am definitely feeling the last couple of days.  I ran nice and easy.  SLCC loop plus a little extra through the neighborhoods.  Now I am off to Portland to see my sister graduate.  I'm looking forward to a nice cool, probably rainy run tomorrow morning.  Any suggestions on where to run?  My sister lives by the Nike campus in Beaverton, so I may go out there.  But, my hotel is by Portland State University and I'm carless.  Any good runs near the campus that anyone knows about?

Comments
From Jake K on Fri, Jun 13, 2014 at 07:51:08 from 199.190.170.22

That's close to the Rose Gardens, and there are a bunch of trails that start from there (Wildwood trail).

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

Ten miles along the Waterfront Parkway in Portland. The weather was perfect for running this morning. Sea level running is so nice. I always love exploring new places. However, to say Portland has a large homeless population would be an understatement! 7:17 average.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.630.000.000.000.008.63

I warmed up fifteen minute and then ran a fartlek workout on 3 x 3-2-1 minutes with 2-1-1 minute recoveries. I felt pretty good today, but my speed needs some development. I finished with a 15 minute recovery to complete a full hour of running. 6:57 average.

After my run I took Total Body Conditioning. I made it through all six sets of frog jumps! Success!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Treadmill. No real reason. I just got off to a slow start this morning. I ran an eight mile progression run with one minute pick ups every five minutes. 53:56 for eight miles. I plan on an easier longer run tomorrow.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.200.000.000.000.008.20

I originally planned on 10 miles this morning.  But, I'm doing a workout tomorrow which should give me some extra miles, so 8 was plenty.  

It was a beautiful, cool morning.  It's nice to see the sun again after yesterday's downpour.  I'm feeling stronger every day.  I've noticed that the added strength work definitely helps with muscle recovery.   I ran 1300 W to the River Trail at 7000 S.  I saw runners dressed in full tights and long sleeves like it was winter.  They must have been dying.  It's not that cold out!  6:55 average.

I registered for Murray Fun Days 5k! First race back. I am keeping my expectations low! I just submitted my info for CIM. Eek! I must be getting back into the swing of things if I'm thinking about fast marathons. We will see what the elite athlete coordinator has to say!

Comments
From Jake K on Wed, Jun 18, 2014 at 09:58:10 from 159.212.71.17

CIM will gladly accept your entry :-)

The only downside of that race is that Southwest doesn't fly direct to Sacramento.

From emruns on Wed, Jun 18, 2014 at 11:59:54 from 65.130.145.153

Well, we will have to see where frequent flyer miles get me!

From Jake K on Wed, Jun 18, 2014 at 13:48:37 from 159.212.71.17

Delta usually has last-minute cheap flights to Sacramento that they put on sale on Mondays before the upcoming weekend (I know this from tracking it last fall). If I run CIM again (very likely), I'll have a ticket on SW for a refundable backup and then wait for those Delta deals to get a direct flight there.

From allie on Wed, Jun 18, 2014 at 15:50:49 from 65.130.179.209

it's awesome that you are getting back into it and already thinking marathons again. CIM is a great race and that will give you plenty of time for training.

i had to laugh at all the bundled up runners this morning (myself included). i opted for long sleeves and gloves and ended up in a sports bra. it *felt* cold at first, but 50-55 is not cold when you are running.

hope to run with you soon...maybe friday? :)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.100.000.000.000.0010.10

One of those days when I felt extra tired.  I've been over-working the last few days.  I need to back off my "easy runs", especially now that I'm adding some fartlek/tempo work in.  I was going to take cycle this morning, but I don't think my legs can handle much more abuse.  

I warmed up 15 minutes and then ran 10 x 2 minutes on/off at Valley Park.  The wind didn't make for an enjoyable experience.  I was at 7.3 miles at 50 minutes, so I just ran another loop of the park and home to hit ten.  Average pace was 7:08.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.070.000.000.000.007.07

I kept Jenny and Allie company for a few miles on their long run. I'm glad they let me tag along. I ran 6.5 miles through Sugarhouse, and then did ten hill sprints to finish up. I didn't even plan it, but I ran the perfect amount to even out my weekly mileage. Those partial miles add up!

Later AM: Zumba

Comments
From allie on Fri, Jun 20, 2014 at 10:18:13 from 161.38.221.168

it was nice to see you again! so glad you're back. thanks for the rocket boost in pace -- i was dragging before i met up with you two.

we have to explore the tunnel next time.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.200.000.000.000.0011.20

Creeping the long run up one mile at a time! I ran 4800 S to State Street, over to Vine, up around Murray Park and back. I jumped on the River Trail and got off at Bullion to extend the run a bit. I like this run because it is easy to vary.

After running, I went over to the health club and took Body Pump. Ouch. It was pretty tough after running.

I went to input my workouts and the site was down. It bugged me all day that my mileage chart wasn't complete for the week! Thank you Sasha for fixing it. I'm mentally dependent on my ability to record my mileage every day. If I don't write it down it's like I never ran it. Which is why I'm blogging at 2:30 AM.

I may have a serious problem.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.520.000.000.000.009.52

I ran 1300 W to Gardener Village and took the River Trail back. It felt great to pound out some stress I have been experiencing lately. 7:00 average.

After running I went to the club to take Total Body Conditioning. I should probably leave more than thirty minutes between running and strength class next time. I was tired and really hungry. I'm glad I got it in though. Kim is adding a spin class after lifting class. I'm not sure I can handle a run/ lift/spin triple but I may try it out at least once when I'm feeling particularly masochistic. I finished with 30 minutes really easy on the elliptical to flush my legs and talk to Kim.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.400.000.000.000.009.40

Tempo run today. I warmed up three miles and then ran a five mile tempo. 30:49. 6:10 average. It's a start. My legs were a little tired from yesterday, but not too bad. I cooled down for ten minutes. I feel really strong, like my endurance is good. I'm just not very fast yet. I'm sticking with fartlek and tempo until after Murray Fun Days 5k. Then I will start adding track workouts back in.

Comments
From Jenruns on Wed, Jun 25, 2014 at 09:08:14 from 98.202.193.89

Wow! Great tempo! You are going to be a lot faster than you think at the Murray 5K! I'm excited to see what you can do.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.300.000.000.000.009.30

My calves were feeling yesterday's tempo. Besides a little soreness I felt a bit better than I thought I would. I'm building my mileage one more week and then I will back off next week before the race. I need all the help I can get. 7:01 average.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.500.000.000.000.007.50

A little bit of a recovery day. It turned out to be a good choice. I called it a Walking Dead run, a mindless shuffle of one foot in front of the other that may have included some moaning. I felt pretty terrible. I did perk up the last few miles.

Later I took a cycling class for some extra good times. 7:14 pace on the run.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.550.000.000.000.009.55

I warmed up 20 minutes. Then I ran 15 x 1 minute on/off. After that I jogged to the canal road hill and ran 5 hill repeats. It's about a 200 meter gradual hill. I ran back through the neighborhood to cool down.

Zumba and lifting after my run. I used to be able to do pull ups.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.200.000.000.000.0012.20

I am very happy this week of training is over. I am tired! 57 miles, 2.5 hours of cross training and two lift days. It was a productive week. Next week I get to drop down a bit. Then I will see where my fitness is in my first post injury race.

I ran 1300 W to 7000 S to 2700W and then my Costco loop. I pushed the pace in the second half. 6:54 average.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.300.000.000.000.008.30

I decided to hit the track and start getting a feel for my fitness level. I warmed up 2.5 miles and then ran 4 x 200 meter strides. I ran 5x 800 meters with 400 meter jog recovery. I thought I could probably run 5:40 pace since I haven't even hit anything under 6:00 pace in training. I ran 2:46, 2:47, 2:47, 2:46, 2:46. I seem to get stuck in a pace. Not a terrible start to speedwork. I'm thinking I an at least hit a sub 19 on Friday. I would be thrilled to beat last year's time of 18:29 but I don't know if I have had enough training.

I cooled down through the neighborhood. I realized halfway through my cooldownthat I forgot my tank top at the track. All the neighbors were eexposed to my belly button.

Comments
From Jenruns on Mon, Jun 30, 2014 at 12:59:32 from 98.202.193.89

Hooray for the sports bra! Let that belly button show proudly! Nice workout Em! You are super speedy on the track... You'll go under 19:00 for sure!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

A nasty flu bug has hit the family. I may not make it to the race Friday at this rate. Good thing I planned for this week to be a little lighter. Maybe I will get lucky and avoid it.

I ran eight miles on the out and back route that Teren runs every. single. day. I felt a little rough the first few miles so I eased into it. I felt pretty good the second half of the run. 7:05 average.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

I felt terrible today. For no explainable reason. I ran over to the track and ran two miles of speed changes and then ran home. I ran watchless. I felt like I was running through quicksand. I hope I feel better on Friday. I probably need to eat better. I didn't have much appetite yesterday with the whole family being sick.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.050.000.000.000.006.05

Ugh. I thought I might avoid the family stomach flu, but I think I caught it. It's not horrible so far so I'm hoping for a mild strain. My legs and breathing felt good on my run today, but I still felt off. I'm still planning on racing tomorrow unless I take a major turn for the worse. But, I don't think it's going to be a brilliant effort by any means. We'll see . . . 7:14 average pace.

Race: Murray Days 5k (3.03 Miles) 00:18:24, Place overall: 2, Place in age division: 1
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.030.000.000.000.008.03

Murray Days 5k today. I spent all day yesterday and all night with a 102 degree fever and the stomach flu. I actually didn't plan on running because I knew it wwould be awful. My fever broke this morning. I still felt nauseated and dehydrated but I thought sinc I paid for the race I might as well go and jog it. The whole family was participating.

When we got to the park I warmed up for two miles with Jenny. I knew I couldn't beat her, but noticed there wasn't a lot of competition. So I decided to try for a top three finish. It's amazing what a little money does for your motivation. I decided to feel out the first mile and then go from there.

The gun went off and Jenny jumped to the front. I eased into it. About 6:05 for the first mile. I was in second at the mile. I tried to open it up on the downhill second mile. 5:54. The hurt set in in mile three. I started feeling dizzy and felt like I might throw up. I just concentrated on holding onto 2nd. 6:19 (ouch!) I crossed in 18:24. The course only measured 3.03. 6:06 average. Not spectacular, but respectable under the conditions. We'll call it a marathon pace tempo. I'm hoping for a huge improvement at Draper Days 5k.

I cooled down very slowly for 2.5 miles with Teren. Then I ran the half mile kids race with Lily.

I'm glad I ran, even though I felt horrible. It was good toughness training.

Comments
From james (runmehappy) on Fri, Jul 04, 2014 at 13:12:58 from 50.168.220.218

Great race under the conditions. I felt like vomiting in mile 3 and I am healthy!

From Sasha Pachev on Fri, Jul 04, 2014 at 13:44:35 from 192.168.1.1

Emily - your race report tells a story that explains what it takes to win. The devils gather against you and knock you down, but you get up and you compete. Maybe not a PR and not the time you hoped for, but that does not matter. What matters is that when the circumstances conspire to crush you you find the strength to shake your fist at them. I hope the smart reader will learn something when he reads this report.

From Glory in the long run on Fri, Jul 04, 2014 at 15:27:59 from 174.27.235.166

You will be a small speck in my sights in front of me at Draper days, rather than barely being able to beat you today. Good run, I guess we all slowed down that last mile. Nice to see you.

From emruns on Sat, Jul 05, 2014 at 08:32:35 from 65.130.145.153

Thanks for the supportive comments. Sasha, I think it is important to be smart and not do something that will hurt your body. However, from time to time, it is good to run when you're not 100%. It makes you a stronger person and runner. I've tried to stop defining my success as a runner based solely on measurable outcomes. I still want to run fast times, but I've also started to define my successes based on what I can overcome mentally. Maybe it's getting older, but I'm trying to enjoy my running experience more, to test myself, to make good running friends, and enjoy and appreciate the journey as much if not more than the destination. Goals are important, but sometimes they blind us to the lessons learned during the process. So, yes I am glad I chose to run yesterday. It wasn't my best effort, but my body actually surprised me. Plus, I came out 75 dollars richer! :)

From allie on Tue, Jul 08, 2014 at 09:38:41 from 161.38.221.168

^i really like this, esp "goals are important, but sometimes they blind us to the lessons learned during the process." very true.

good job. it sounds like you were feeling pretty miserable, but you still brought "it" and did your best. i love the determination.

From Glory in the long run on Tue, Jul 08, 2014 at 20:35:58 from 174.27.235.166

Sure, enjoy the journey. But someone ought to tell your husband. I know he's not as fast as he was in college, but good grief, it seems he can run a fast 5k whenever he wants to. Talk about mental toughness. You can tell him I said so.

From emruns on Wed, Jul 09, 2014 at 09:54:38 from 65.130.145.153

Yes, Teren is a freak of nature. And extremely mentally tough!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.100.000.000.000.0013.10

I was feeling this last week.  I'm still glad I raced yesterday, but my body was pretty depleted.  It was a tough run; hot, windy, muggy, and my ipod wasn't working correctly.  I hung in there pretty well until ten, but the last three miles my legs were cramping and didn't feel so great.  But, it's done and this "recovery" week that wasn't much of a recovery is over.  I ran up to the canal road, and then out to 4100S via 2200 W, down to the river trail and back to Millrace Park.  7:15 average.  

I got an elite entry into CIM.  I'm excited about running it.  I hope I can get myself in shape to run that OTQ.  I'm glad I have a good amount of time to work at it.  Anyone who wants to train with me, I would be happy to have the company!  :)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.250.000.000.000.008.25

I warmed up 2.5 miles to the track and then ran 4 x 200 strides. My workout was 1600-800-800-400-400-400-400. I felt much springier today than last week. I am finally ovet the flu!

1600: 5:38

800: 2:44

800: 2:43

400's: 80, 80, 79, 78

I did a short cooldown and then went to the club for Total Body Conditioning. This was not easy after a tough interval session.

I dropped three pounds in a week. Last week was obviously tough on my body.

Comments
From Jenruns on Mon, Jul 07, 2014 at 10:44:59 from 98.202.193.89

Great track workout. You are always so speedy! I'm so glad you are feeling better. We should hit up Iceberg to help put those 3 pounds back on ;)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.400.000.000.000.0010.40

I had a lazy morning so I ended up running on the treadmill at the gym. I ran for 20 songs. I wanted to see how far I could run in twenty songs. I increased my pace every two songs. Still, I kept this run mellow. I'm tired from yesterday. After I ran I did push ups, pull ups, and core.

I also ran .4 with Cole and Lily but I'm not counting it.

Comments
From Rachelle on Tue, Jul 08, 2014 at 11:35:29 from 199.190.170.24

That's a whole lot of working out for a lazy morning. :)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.100.000.000.000.0010.10

Hot and windy at 7:30 a.m. makes for a tough run. Ten miles out 4800 s to the river trail. The last mile was uphill into the wind. Not fun! I still managed 6:58 average. I had new shoes which should make my calves happier. I also had a new orange sports bra. (Sport Authority has 12 dollar Champion sports bras!)

I'm debating whether to run a fartlek workout tomorrow, or take Bootcamp class tonight and save my workout for Friday. I'm leaning towards Bootcamp. Plyos and strength work is speedwork in disguise. I'm sure to be super sore tomorrow.

Pm: Bootcamp. The class was a bit chaotic and disorganized. It was also only 45 minutes long. Oh well. It did the job. Burpees are torture.

Comments
From josse on Wed, Jul 09, 2014 at 18:50:31 from 71.199.39.138

They are torture but they get you strong

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

WMurray Park/Wheeler Farm with Jenny. Nice run. Good company. Muggy morning! I was glad to have a friend to take my mind off my tired legs.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.350.000.000.000.009.35

I warmed up two miles and then ran a five mile tempo run. I ran 30:22 for five. 6:04 average. I cooled down for ten minutes. I am ready for this week to be over!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.000.000.000.000.0015.00

15 mile long run with Jenny. We started at Murray Park and ran out 4800 S to 1300W, out to Gardner Village and back to 4800S via the River Trail. I really like this route. It's a good mix of rolling hills and flat sections. I felt great today. I felt especially strong in the last few miles. Yay for strength work.

I'm very happy with this week's training. I love seeing my fitness return. 7:03 average pace.

Body Pump after my run! I feel absolutely beastly! It's great!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.500.000.000.000.0010.50

Ugh.  I could have used one more recovery day before hitting a speed workout.  I felt great after my run on Saturday.  I got all excited and took Body Pump, where we did some nasty lunge-jumps.  I was super sore yesterday, and that carried over into today's workout.  That's the beauty of fartlek, though.  It's all effort based.  I warmed up 20 minutes and then ran 3 x 1-2-3-2-1 minutes with 1-1-2-1-1 minute recoveries.  I always found this to be an effective turnover workout before races.  I didn't keep track of my pace, but I did check it once in a while.  It seemed to be between 5:20 and 5:50 for the fast parts, which actually surprised me based on how crappy my legs felt.  I'll take it.

I cooled down 1.5 miles home.  My plan is to front load the week a bit so my mileage doesn't drop too much.  Still, I want to be nice and rested for the 5k Saturday.  I really want to break 18.  I will run a medium long run tomorrow, probably 12. 200's on Wednesday, and then light runs on Thurs/Fri.  No leg weights this week.  

I'm officially registered for CIM.  I'm excited and nervous!  21 weeks to go!

 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.250.000.000.000.0011.25

I slept in a bit this morning so ran at the club. 20 song challenge. They were long songs today. 11.25 miles. I kept it nice and easy. I was less sore than yesterday.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

I ran a 3.5 mile warm up. It was nice having a bit of an extended warm up. Then I ran 18 x 200 meters on/off. They were mostly all 37's, with a few 38's and 2 39's. I thought I would try to use the wind at my back to push me along a bit. But it felt like one of those weird cross winds that swirln. It felt like it was never at my

back, so it wasn't super helpful. I cooled down 1.5 miles.

Two recovery days and then a race. I saw they changed the Draper Days course. I hate when they do that. I'm excited to race anyway.

Comments
From Jenruns on Wed, Jul 16, 2014 at 09:30:56 from 98.202.193.89

Nice workout. I think that quick speed is always good before a 5K. Allie did a course analysis and the new course should be faster than the old one. You are going to kill it! :)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.600.000.000.000.007.60

It's nice to have a couple of recovery days. My hips and calves need a break. I'm excited to race Saturday. I ran 4800 S to the River Trail, to Bullion and back via 1300W. Then I came home to a grouchy husband which kinda killed my running buzz. I love that running helps me cope with life's ups and downs.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.500.000.000.000.005.50

Easy, early 5.5 miles on the Costco loop. No watch. Just working out all the kinks. Sub 18 in the works! It's been a long time! Now to go stretch.

Race: Draper Days 5k (3.107 Miles) 00:18:36, Place overall: 3
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.610.000.000.000.0010.61

Hmm. Not what I wanted or expected today. Since I ran sick two weeks ago, I thoght this 5k would be a big improvement. I thought I was in sub-18 shape. I am not there yet. I wasmileage ht on pace at two miles, but was already struggling. I completely fell apart the last mile, which shows the pace was too ambitious for my fitness. I was mad after finishing. Then I gave it some thought and realized a few things.

1. Being sick didn't affect me as much as I thought it did. Plus, I was way more rested.

2. I'm only 8 weeks into training after no running for six weeks. My head is faster than my body.

3. I jumped my mileage and intensity a lot the last two weeks. 3 strength classes a week, track workout, 5 mile tempo, fast fifteen miler, some longer, tougher workouts, raising my mileage to over sixty. All good stuff for the long run. Not good for today's race.

4. 18 x 200 at 5:00 pace may have been a mistake.

So, those are my thoughts. Any other feedback based on this analysis, FRB coaches?

2.5 mile warm up. 5 mile cooldown (7:10 average. I was mad.)

I apologize to anyone I was cranky with after the race.

Comments
From Jenruns on Sat, Jul 19, 2014 at 11:19:10 from 98.202.193.89

You need to give yourself more credit. You are coming off an injury. You started doing speed work about a month ago. You are running fantastic times. It's taken me years to get in the 18:00's for a 5K. It only takes you a month. You are an amazing runner Em! One of my running heroes for sure. Give yourself a little more rest and you'll be back to your sub 18:00. Thanks for being such a great friend. Let's run next week.

From allie on Sat, Jul 19, 2014 at 21:10:52 from 174.23.186.213

^^i agree -- i think your race performances have been really good considering you only started running again eight weeks ago. i think the hardest part coming back from an injury is just what you said -- the head is faster than the body. having patience is hard, especially when you had to take so much time off and once you feel healthy you just want to get back to your old self. you will get there, just give it some time. you have been really consistent and you have been putting in some great mileage over these past eight weeks. that is absolutely going to pay off down the road.

i'm excited for our TOU 1/2 party. i mean...running business trip...

From AngieB on Sun, Jul 20, 2014 at 10:55:01 from 174.239.107.240

I think we runners are really hard on ourselves. You need to give yourself alot more credit. 8 weeks in and your running 18 min 5ks? You are really amazing. Just keep up what your doing w training and you are going to see progress along the way. Looking good girl love the new muscles:)

From Rachelle on Mon, Jul 21, 2014 at 12:27:33 from 199.190.170.30

I'm sorry you didn't get the results you were hoping for. But you still did really great all things considered and I agree that it is important to remember that you are just coming back and it is really the big picture that matters. Plus I know you think your illness didn't effect your performance but racing after coming back from illness is harder than we want to often give it credit for. Keep on keeping on Emily!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

My calves were still a bit tight from Saturday's race. I decided to take one more recovery run before running a workout. It was pretty windy this morning so that may have been a good choice. We'll see tomorrow. Otherwise, I felt good. I ran my Murray Park 10 miler. It was a bit trafficky at 7:30 a.m. I'll probably tempo tomorrow, and either fartlek or intervals on Friday. 15-16 on Saturday. 60-65 for mileage.

Comments
From Jenruns on Mon, Jul 21, 2014 at 10:28:45 from 98.202.193.89

The wind sucked this morning! I did an easy run too. Let's plan on running together on Saturday for sure.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.500.000.000.000.0010.50

Three mile warm up. 6 mile tempo. 36:07. 6:01 average. Probably worth 6:10-6:15 pace since I ran it on the treadmill this morning. Felt under control, though. Lots of sentence fragments.

Cooldown: 10 minutes

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

Ugh. My legs were so tired today. I guess I worked hard yesterday! I kept an easy pace. I ran out 1300W to 7000S, down to the river trail

and left the trail at the bridge. Then I ran home via 4800S, for a wonderful uphill and windy last two miles. Men ignore this statement: Periods and running don't mix. Lady runners will understand. 7:17 average.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

One more recovery day before another workout. I felt better than yesterday. It was hot and muggy for 7:30 am. I ran the River Trail/Bullion route eith an extra loop via Quailstone/2200w. I kicked hard down my block in honor of all the Des News runners! I hope you all ran amazing. I'm expecting Lindsey Dunkley to slaughter my 1:16 time from last year. I dream of being that talented! 6:59 average.

Comments
From Jenruns on Thu, Jul 24, 2014 at 08:56:29 from 98.202.193.89

Nice pace! Under 7:00...you are an animal. Love it!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

I love when track workouts go according to plan. I get a lot of my confidence from my speed, though I know there are so many factors to good running. Today was the first day I felt nice and smooth running on the track.

I warmed up 2.65 miles followed by 4 x 200. My goal was 5-6 x 1000 at 3:30-3:35. I wanted to stay under control because my long run is tomorrow.

I ran 400 meter recovery between intervals.

3:30.2

3:30.7

3:28.6

3:28.2

3:28.8

I stopped after five, erring a bit on the cautious side. The goal is to add more 1000's over the marathon cycle. I would love to get to 10-12 at this pace.

I cooled down 2.5 to give me ten for the day.

Comments
From Jenruns on Fri, Jul 25, 2014 at 09:10:38 from 98.202.193.89

Great workout Em! You gotta love when track workouts go as planned. Yes, definitely a good confidence booster.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
16.000.000.000.000.0016.00

Really early run this morning. I started at five. I ran the temple loop sixteen miler and felt really good. It's rolly uphill the first half and rolling downhill the second half. I used the down on the way back to run a little more up tempo.

7:34, 7:16,7:19, 7:02, 7:02, 7:05, 7:12, 7:09, 7:17, 6:44, 6:36, 6:39, 6:39, 6:49, 6:10, 6:09

Last two at marathon pace. I feel so much stronger on long runs than I did during marathon training last year.

I read some articles about Mary Cain winning the World Junior Championships gold. I love that I can be inspired by someone who is half my age (but twice as fast.). 6:55 average pace.

I went to the gym to lift after eating breakfast. I'm ready to eat everything in tje house again and then sleep.

Comments
From Jenruns on Sat, Jul 26, 2014 at 08:30:33 from 98.202.193.89

Impressive long run! You've had a great week of training. I missed you this morning...but I'm glad I didn't have to run that fast with you ;) Enjoy the rest of your Saturday.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.000.000.000.000.0012.00

I was all set to get out for my run this morning when I realized that Myles had a Doctor's appointment. Doh! So, I ran at the club this afternoon. I warmed up three miles and then ran 10 x 3 minutes on 2 minutes off. I started at 10mph and increased .1 every interval. The last one I ran a full mile at 11.0 mph. The effort felt somewhere between a threshold run and an interval workout. I will run something measured on Thursday. I cooled down until I hit 12 miles.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.110.000.000.000.0011.11

After a late afternoon workout my legs were very fatigued this morning. I tried to let my body ease into the run. It took six miles before I felt decent. I ran 2200w to 4100s, on to the river trail, off at Bullion and back via 4800S, with an extended loop to 2200w. The drizzle felt nice, but it was extremely muggy. I'm completely soaked through from my run. 7:17 average.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.600.000.000.000.0010.60

Two more hard day and then a little rest for the weekend. I have a bunch of family coming into town for the next two weeks and the following week I'm going to youth conference with Teren. So there will be a lot of training-interrupting activities.

I've been front loading the week a bit so I can have a short run on Saturday. So, my legs are a bit tired right now. It might sound selfish, but I'm excited for school to start again so I can get back to a routine.

I ran out 1300W to 7800s, and back on the river trail. I stopped for a moment to watch the two pelicans hanging out in the river. Yesterday, I saw two cute rabbits doing what rabbits do best. I didn't stop and watch. I wanted to give them some privacy.

7:01 average.

Comments
From Jenruns on Wed, Jul 30, 2014 at 02:55:38 from 98.202.193.89

Ha! Your rabbit story made me laugh. So nice of you to give them privacy. Nice pace (again).

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.300.000.000.000.0010.30

Only my long run left. I can't wait to be done with this week. My hips and Achilles are so fatigued. I was going to run a track workout, but thought I should stay out of my flats. I ran a three mile warm up to Valley Park. I ran 20 x 1 minute on/off. It was tough but manageable. I'm getting faster. Average pace for the whole workout, including warm up and cooldown was 7:01. Last time I did a similar work out, average pace was around 7:18. I'm looking to keep my long run relatively easy tomorrow.

I ran 55 more miles this month than last month. That's like an entire extra week of running.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
17.000.000.000.000.0017.00

Got my long run in today since my family is going to Pineview Reservoir tomorrow and I don't want to hold them up while I run. I was tired from our trip to Antelope Island yesterday. My first mile was an 8:02. I ran 4800S to the river trail. I made it a mile past Gardner Village, took my gu, and came back. First half 7:16 average. Total time 7:05 average. I could have used one more gu. I was hungry the last two miles. Now, I'm going to go Zumba with my sisters-in-law. Should be fun.

I am so glad all the hard stuff is over this week!

Comments
From Jenruns on Fri, Aug 01, 2014 at 19:58:31 from 98.202.193.89

Nice job on getting 60+ miles in this week. And by week, I mean 5 days...crazy! Enjoy your weekend!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.150.000.000.000.005.15

I am notoriously bad at running recovery paces. I fixed that problem this morning by loading Myles into the baby jogger and taking him running. It is impossible to run fast pushing a baby jogger. I enjoyed my time with my little buddy. He even entertained me by singing "Let it Go" for the last mile. I originally planned on a couple more miles, but decided to keep it easy and short. There is plenty of time tobuild the mileage over the coming weeks. As it is, this was my first week above 65. 8:07 average.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.500.000.000.000.009.50

I thought that I would hit the track today since I have had two rest days. I figured I would feel pretty good. I warmed up 3.5 miles. I decided on 4 x 1 mile repeats with 400 m recovery. The goal was to make it through all four. I think mile repeats are one of the hardest mental workouts for some reason. I got poured on during the last one. I thought I could hit around 5:45. I ran 5:44, 5:43, 5:40, 5:38. I didn't get a very long cooldown. I'm hoping to go run a few more miles later, but it might not happen with the continued family reunion. We'll see.

Comments
From Jenruns on Mon, Aug 04, 2014 at 09:15:30 from 98.202.193.89

Great track workout! Your splits are fantastic. I need to run this workout with you sometime to help me break out of my 5:49 rut.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.650.000.000.000.0011.65

My hips were feeling yesterday's track workout. I didn't stretch at all afterwards. I also started to energy crash a bit the last 3 miles. I made it. It was not the most pleasant run ever. I ran 4800s around Murray Park and back via river trail.

Can I hit 70 this week? Hmmmm . . .

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.700.000.000.000.0010.70

Another recovery day. My hips felt a bit better this morning. I ran out to 3500 s and then to the river. It's not my favorite part of the river trail. I was glad I eas armed with my trusty pepper spray. I got off at Millrace Park and then took an extra lap through the neighborhood. 7:06 average. Tempo run tomorrow.

Great Britain's Jo Pavey is my hero of the week. 40 years old and a Commonwealth Games bronze medalist. Age is just a number. (Tell my eighty year old hips that!)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.360.000.000.000.0012.36

80 minute run. 20 minute warm-up. 45 minute tempo. 15 minute cooldown. 7.51 miles for tempo. 6:00 average. Treadmill.

Comments
From Jenruns on Thu, Aug 07, 2014 at 14:15:00 from 98.202.193.89

Great tempo! 7.5 miles is awesome! But I still don't know how you handle to do it on the dreadmill.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.400.000.000.000.009.40

What a perfect morning for a run. There's just the slightest touch of fall in the air. I really enjoyed running this morning. I didn't feel too bad after yesterday's tempo. My endurance is improving. Plus, I had a brand new pair of asics running shorts thiss morning. They are flourescent yellow and very comfy. I love them. New running clothes makes running fun. I spend more money on workout gear than I do regular clothes.

Costco run extended to 6200 S and back on the canal road. 7:04 average.

Comments
From Jenruns on Fri, Aug 08, 2014 at 09:09:32 from 98.202.193.89

I love new running clothes. I have fluorescent yellow shorts too. Let's coordinate and wear them on the same day! TWINNERS!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
17.000.000.000.000.0017.00

Awesome long run this morning with Jenny, Devra, and Allie. We ran the Big Cottonwood Trail up to Wasatch and came back the same way. We traded "butt" stories to pass the time. This is a pretty challenging course full of rolling hills. I was excited to feel way better than the last time I ran on this course. We ran 7:34 average out and 7:09 total average. We got booking, which was mostly my fault. I wanted to be done.

Jen's husband made a guest appearance in his undies. I think Devra was embarrassed.

So, I'm trying to plan out the next couple of weeks. I plan on starting a cut back in preparation for TOU half. But, I don't want to cut too much too early. I'm debating on whether to run the Dart Challenge 5k as a tune up. I'm a lot closer to sub eighteen shape than I was five weeks ago. Hmm . . . what to do?

I'm happy to hit seventy this week. I'm still building up slowly. I'm glad I have plenty of time.

Comments
From Jake K on Sat, Aug 09, 2014 at 07:41:13 from 98.202.128.218

There is so much time b/w now and CIM, it wouldn't hurt you to back off a bit and knock out a couple fast races. Dart is a great course for a quick 5K.

From allie on Sun, Aug 10, 2014 at 12:22:21 from 161.38.221.168

run dart! it's one of the best 5ks around.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.060.000.000.000.009.06

Very early run this morning before youth conference. I didn't want to run in the dark so I ran on the treadmill. I was not really ready for a workout, but it may be my only chance for the next couple of days. I don't know what running will be like on our trip.

I ran a modified workout of a progression run with 10 x 1 minute strides thrown in. The pickups were also progressive. I started at 8.0 miles per hour and finished at 9.7 mph. My strides started at 10 mph and finished at 11.0 mph. I did one every five minutes after warming up.

It sounded eady, but turned out to be challenging. My last two miles were undet 6:00 average. Easy running for the next couple of days, getting in what I can.

Ave. Pace: 6:38

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

I am at Camp Timberlane for Youth Conference. I told Teren I would come with him. It cuts into my training a bit, but some things are more important than running. We woke up at six and decided to go trail running. I wanted a nice easy run. A mile in, I knew something was off. I couldn't catch my breath even though I was running slowly. The trail was nice and the view was beautiful, but I was dying. I told Teren that I thought the altitude was getting to me. He said, No. It's just the uphill." I called it good at eight miles. 8:11 average.

Later, I asked the man who runs the camp how high we were. I thought around 7000 feet. We were at 9500 feet. That explained a lot.

I wish I could add mileage for the constant activities the rest of the day. Hiking, obstacle courses, Capture the Flag, Partner Tag . . . We kept going all day long. I can't believe how much energy teenagers have.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Another nasty altitude run. I did feel a bit better. A little less like my lungs would explode. We tried a different trail that was a lot more rugged. We could see where bears had been along the trail. Comforting. The trail was supposed to hook upbwith the upper trail we ran the day before. It didn't. We spent ten minutes scrambling up the side of the mountain to reach the trail. We ran back to the road, then climbed back to the camp. It was a steep climb. 8:32 pace. Yes. Very slow.

I would guess after a few weeks my lungs would adapt to the altitude. I have tons of respect for anyone who can actually train that high.

Another busy day. We went to Starvation Reservoir and swam. We rented a water trampoline, which was lots of fun. It poured rain. I froze.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.700.000.000.000.0010.70

I opted not to race this weekend, so I can keep my miles up a bit. I ran a fartlek workout this morning. I wasn't sure how I would feel after the last few days of camping fun. I decided to break in my new flats. They felt great. They have a slight bit more cushion than my old flats. I warmed up 15 minutes and then ran 1-2-3-4-5-4-3-2-1 minute intervals with 1-1-2-2-3-2-2-1-1 minute recoveries. I felt great. Like I was at sea level. Oxygen is a good thing when you run. I ran 6:44 average for the entire run, with the 40 minutes of workout at 6:30 average.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.000.000.000.000.0013.00

Nice run with Jenny, Allie, and Devra. I had tired legs after yesterday's workout. I was glad for the company. Last week's seventeen felt easier. 7:14 average.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.270.000.000.000.0010.27

It took a few miles to get rolling this morning. I could feel the last two days. But, 10 miles is doable. It's funny that the more in shape you get, the longer it takes to warm up. I feel decent after about six. I ran 1300W to 6200 S, to 2700 w, and then Costco loop. 7:12 average. It is time to taper and get fresh for TOU Half.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Warmed up three miles and ran a 3 mile tempo run. 6:04, 5:56, 5:46. 17:46 total time. I cooled down 2 miles. I'm feeling pretty good and excited to race.

It's inevitable that the week of a big race someone in your house gets sick. Teren has the start of a head cold. So, of course I'm going to be worried all week that I will get it too. Time to pound Emergen-C and pray to the running gods for their mercy.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.600.000.000.000.008.60

Running in light summer showers is so enjoyable. Running in freezing spring downpours is not! I'm glad today was the former! I started a little bit sluggish, but warmed up after four miles instead of six. I'm starting to feel recovered. Now the goal is not to go too crazy as my legs start feeling fresher. Time to hide the garmin and pull out the baby jogger! 6:56 average. Feeling spunky!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.500.000.000.000.007.50

Not a fun run this morning. It was super windy. All ten of my intervals were right into a headwind. I warmed up two miles and ran 10 x 1 minute on/off and then finished the loop for 7.5 miles. Legs feel good, but I was a little sluggish. Two more easy days to worry about getting sick. Cole is sick now.

7:03 average

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.500.000.000.000.006.50

Can't say I'm feeling super fantastic. My legs feel great. I just feel lethargic for the first few miles of my run. I feel pretty decent after about three miles. Why is it youstart to doubt yourself during a taper? I worked on positive imagery and self talk through my run, reminding myself to run confidently and relaxed. I've put in the mileage and workouts the last eight weeks for a good race. I'm ready. Now to focus on controlling the things within my control, and letting everything else go.

As the very wise Taylor Swift would say, "Shake it off!"

And ending on an exciting note: I received an elite entry into the Monumental Half Marathon in Indianapolis on Nov 1! It's five weeks before the marathon which isn't optimal timing, but it was the best race option and should be lots of fun.

Comments
From Jenruns on Thu, Aug 21, 2014 at 08:47:57 from 98.202.193.89

Yahoo! Nothing beats an elite entry! I am excited for you!

From Jake K on Tue, Aug 26, 2014 at 08:51:40 from 199.190.170.21

Indy Monumental is a really good race.

I think the timing issue depends on how you approach it. Last year I was doing most workouts very targeted towards that half, then only had 3-4 weeks of marathon-specific workouts between the half and CIM. But I think if you get in some good long runs and marathon workouts during Sept/Oct, you won't have to cram anything in between IM and CIM. And the strength you build will allow you to run a really good 1/2 as well.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.500.000.000.000.004.50

SLCC loop with my little stroller buddy. Pushing the stroller uphill into the wind is hard. At this time tomorrow I will be DONE! I hate waiting for races. It makes me antsy. The one time I ran TOU, I ran 1:19:28. My foremost goal is to beat that time. At the time, I was averaging 45-50 miles per week. So, based on mileage alone I should be faster, right? Here's hoping conditions cooperate tomorrow!

Race: Top of Utah Half Marathon (13.1 Miles) 01:19:38, Place overall: 3
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
17.100.000.000.000.0017.10

I fell a little short of my goal of 1:29:30. Apparently, my speed from five years ago trumps my higher mileage now. But, I am encouraged and happy to see some progress. Week 13 post injury. 14 weeks to CIM. Here's hoping I have enough time to get to where I want to be.

This weekend was like a college road trip with Jenny, Devra, Allie, and our token male Noah squeezing into Allie's Subaru and sharing a tiny hotel room. I haven't laughed that hard in a long time. Running friends are the best friends.

Race morning: I was nervous about the weather with the downpour the night before, but we had perfect, cool, weather. I didn't sleep very well the night before, but that doesn't bother me too much. We warmed up two miles in the canyon, and soon we were off.

I felt like I was immediately pushing really hard. That feeling never went away, but I wanted to stick with the leaders and use those downhills to my advantage. But, it felt tough. I was with Devra and Merilee Blackham all through the canyon.

Merilee and Devra pulled away in mile 7. I admit to losing it a bit mentally at this point. My stomach was hurting, and six more miles seemed like forever. I wish I would have stuck closer. Once I was on my own, I settled a bit. Jenny is a hard closer so I knew I couldn't get too complacent.

I woke up again at mile ten and mentally re-engaged. The most encouraging part of the race was feeling pretty strong still in the final miles. I used the men around me to keep charging on. The uphill mile from eleven to twelve was much stronger (for me) than in the past. I was able to find a final gear for the last downhill ( thank goodness!) mile. I finished in third at 1:19:38. Pretty decent progress over the last five weeks.

Splits: 5:51, 5:57, 5:58, 5:59, 5:45, 5:46, 5:58, 6:15, 6:18, 6:13, 6:21, 6:40 ( uphill mile. fast for me!) 6:01, :39.

It may have been smarter to run more conservatively, but I wanted to put myself in the hunt. The fitness is starting to catch up. 2 mile cooldown.

Jenny shattered her pr with a 1:19:52!

Comments
From Jake K on Sat, Aug 23, 2014 at 18:01:42 from 98.202.128.218

You've got a lot of time... keep plugging away - you don't want to hit a peak too early this fall. Solid run nonetheless.

From allie on Sun, Aug 24, 2014 at 13:30:14 from 67.42.24.249

great job, emily. you have really worked hard on your comeback and it's fun to see you get stronger with every race. it's definitely a good sign that you felt strong at the end, especially from 10-finish when the course becomes more challenging. way to re-engage for a solid finish!

i agree with jake in that you have plenty of time. you're in a good place already and you have lots of time to continue to build to your goals at CIM.

fun weekend. :)

From Rachelle on Mon, Aug 25, 2014 at 10:12:16 from 199.190.170.24

Awesome race Emily and very speedy last mile. I think you are right on track for CIM. Congratulations!

From Nan on Sat, Aug 30, 2014 at 16:08:26 from 50.183.126.167

Congrats on a solid race and fast time!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

I slept over nine hours last night. I was exhausted from all the weekend fun. After I dropped Cole off for his first day of second grade I went to the gym for an easy treadmill run. I've got some fatigued legs woth some sore spots, but I'm really not too bad. Nothing like Des News last year.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.000.000.000.000.0013.00

Today starts double runs for me as I increase my mileage. I will start with doubles on Tuesday and Thursday and we will see how it goes from there. It should help in the mornings to run a little shorter. I need to be back to take kids to school.

I still have fatigue in my hips, but otherwise I feel pretty good. I ran 1300W to the River Trail at 7000S and back at Millrace Park. 7:03 average.

PM: 4.8 miles. I don't love second runs. 7:24 average

Comments
From Jenruns on Tue, Aug 26, 2014 at 13:07:23 from 98.202.193.89

I'm always so impressed with your AP. Speedy. My legs are still sore/tired from Saturday. Enjoy your afternoon run :)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.800.000.000.000.0012.80

AM: Short run. Double day. 5.3 neighborhood miles. School traffic is horrible. Nobody watches out. 7:16 average. The weather was perfect this morning.

PM: I thought I would feel terrible. I couldn't go run until 6:30 tonight. I hated waiting all day. I actually felt really good. Especially for five days post race. Your body is definitely more warmed up in the evening. It also helped that I had a brandnew iiPod shuffle! Good music makes the run enjoyable. 6:48 average. I may regret that pace tomorrow.

Comments
From Jenruns on Wed, Aug 27, 2014 at 08:18:23 from 98.202.193.89

I agree! School traffic is THE WORST! Be careful.

*Did you download "Shake It Off?"

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.200.000.000.000.009.20

I originally planned to do a workout this morning, but I ran too hard last night, so I will wait until tomorrow. It will probably be somewhat short with a return to full workouts next week. Just being cautious, even though I'm feeling pretty good.

9.2 easy miles just to round out the weekly mileage.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.300.000.000.000.008.30

I took advantage of Teren being home for a little change in scenery. Does anyone else experience a little mental crash the week after a race? You ride a race high fora few days and then all of a sudden hit a weird low? That's how I have felt since Wednesday. I'm sure I'll perk up. It's a familiar cycle. But, as of now I'm dreading the eighteen miles looming over me tomorrow.

Anyway. Workout. I went to Cottonwood Complex for hill repeats. I warmed up three miles. I did a two hill loop. Bessie, jog, Miranda, jog, repeated five times. Each loop was about .9 miles. Bessie is a 500 meter hill, Miranda is a 300 meter hill. I finished the hill circuits in 6:55 average and then jogged another mile along the perimeter of the park. The soft surface felt nice on my pounded legs. The hills were really hard. I forget how tough cross country really is.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.000.000.000.000.0015.00

I was so trashed on this run today. I was dizzy, thi. ty, and my legs felt terrible. So, I cut from my planned 18 to 15. I could have pushed through, but saw no benefit. I realized too late that I dugI' myself into a bit of a hole this week. On paper, the training doesn't look too bad, but my body tells another story.

A couple of indicators that I'm not recovering properly: No appetite and rapid weight loss. When I train well I am ravenous and eat everything in sight. When I overtrain I'm not hungry.

Insomnia. When I'm training properly I sleep well. I haven't been able to sleep in the middle of the night this week.

I felt really good early in the week, which was deceiving. Mid week I started to crash. I wasn't as recovered from the race as I thought. I need to be smarter. Sometimes I make rookie mistakes even though I'm a veteran runner.

I'm glad I had Jenny there to pull me through the run. I need to focus on recovery this weekend. Mostly I need to sleep and eat a lot.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.000.000.000.000.0011.00

I took advantage of Teren being home to run something measured at Liberty Park. One more day recovery would have been nice, but you take what you can get. I t was nice tempoing in the park rather than on a treadmill. More honest too!

I warmed up 3.5 miles. It was slow. I'm still trying to work tightness out of my hipsm. Then, I ran 2 x 3 miles with 5 minutes recovery in between. Just something to get the workouts back up and going.

Goal was marathon pace, which for a 2:43 is 6:13 I believe.

Ist set: 18:20. (6:06)

2nd set: 18:28. (6:09)

A touch quick, but that's probably okay since they were three milers.

My garmin always measures weird in circles. It had me short of three miles. Probably doesn't really matter. I use the marks because I start and end in the same place and I can stay consistent.

I cooled down 1.5 miles. My legs are starting to bounce back a bit. It always takes about two weeks to work all the fatigue from the half marathon out.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.600.000.000.000.0013.60

AM: 5.6 very easy, very dark, very early miles. 7:40 average.

PM: 8 miles I called my father in law to see if he could watch the kids this afternoon. I kind of meant after school-ish. He said he would be over in thirty minutes, so I got a nice mid afternoon run. It was hot, windy, and miserable. But, my running theme is, "you take what you can get and deal with it" Mothers of three can't be picky when it comes to training. 7:14 average.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

I couldn't take one more run on old shoes, so I made a quick stop at Sports Authority for a new pair. I got a new pair of GT 2000's on clearance for under 60 bucks! Yay. My hips and calves were thanking me!

I ran at the gym. Thankfully, my friend Katja needed a run so I had a treadmill buddy.

I felt better today. Especially mentally.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.800.000.000.000.008.80

AM: Easy SLCC loop. 7:30 average 4.3

PM: My original plan was a workout this afternoon, but no sitter. The school schedule and doubles is not working out too well. So, I decided to bump my workout to tomorrow and attempt an afternoon run. I feel like today was basically worthless, but I want to hit 70 this week, so I managed another short run. I should have just run nine this morning. I'm always so strapped for time. Grr.

I tried to be creative. I strapped Myles into the baby jogger and took Lily to the park. I ran laps on the path around the park while she played. It was boring, but it worked ok. I ran until Cole was out of school, which only ended up being 4.5 miles. I have got to get this schedule figured out! 8:08 ave.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

I ran the workout that I planned on doing yesterday. It worked out better schedule-wise to do it today. I'm sure I was a bit rested after yesterday. I've been feeling a little sluggish, so I wanted to run something with a little turnover to it. I warmed up three miles and did 4x 200 while I figured out what I wanted to run. I decided on a short interval ladder. 200-400-600-800-1000-800-600-400-200. 200 recovery after the 200s and 400s. 400 recovery after everything else.

200: 36.8

400: 77.8

600: 2:01

800: 2:42

1000: 3:25

800: 2:40

600: 1:59

400: 77.3

200: 35.3

I was happy with this workout. Everything hovered around 5:20-5:25 average. I know it's not a great predictor of marathon fitness, but it's faster than anything I ran last year. I was thinking I completely lost my speed for good. So, it's nice to see a little pop in my legs. Especially that last 200. 35 is not blazing, but I haven't run under 37 in a really long time. I cooled down 1.5 miles and then went to Zumba. I will probably have tired legs on my run tomorrow.

Comments
From allie on Fri, Sep 05, 2014 at 11:47:24 from 161.38.221.168

gooood workout! awesome splits all the way through.

i need to try zumba. i was watching a class at the gym and it's basically a dance party? yes, i need to try that.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
18.300.000.000.000.0018.30

Devra came and ran with me this morning. It was so nice to have the company.

It makes long runs go so much faster! We ran the temple loop with a little extension. I had to guess a little on the mileage. I lost my signal at sixteen miles. It came back after a mile and a half. I'm usually a pretty accurate guesser on distance. I know for sure we were over 18. I couldn't tell you overall pace. We were at 7:06 average at 15.25 and ran a 6:29 for the sixteenth mile. So, my guess is a bit under 7. I felt good and under control today. The last bit is faster, but there is some pretty good downhill the last few miles.

At 13 miles we were crossing an intersection. We were right in the middle of the intersection when two cars crashed right behind us, throwing shrapnel in our direction. We missed being hit by less than ten seconds. Nice adrenaline boost!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.500.000.000.000.0012.50

Tempo morning. I realized at the last minute that Lily had snack bucket for school today. The only food we have in bulk is protein drinks and bars. Maybe some energy gels. That would be a pretty weird preschool snack. So, I made a scramble to the store and ended up running at the gym. My legs were a little tired, but aftet an extended warm up, they felt ready to go. 25 minute warm-up, followed by a 7 mile tempo. 42:15. 6:02 average. On the accurate treadmill. I thought of running eight, but started getting a side cramp in the last mile. So, I called it good at seven. I warmed down just over 15 minutes to hit 12.5.

Comments
From Jenruns on Tue, Sep 09, 2014 at 08:21:14 from 98.202.193.89

I think protein bars and gu would be a fabulous snack for preschool! ;) Nice tempo! You always impress me with how fast you can run those in.

From Nan on Wed, Sep 10, 2014 at 21:30:09 from 50.183.126.167

Wholly Tempo!! That would have been a solid 10K!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.320.000.000.000.008.32

AM: Easy hour long morning run. I finished at 8:20. At 8:25 the downpour began. I'm glad I missed it, but I'm pretty sure my son got soaked getting to school.

I was happy to feel pretty good today. I got home from my workout yesterday and started shivering. My stomach was acting up,too. I ran a fever, but it broke just a few hours later. I was tired the rest of the day, but felt fine this morning. It was a very short lived stomach virus.

I ran 4800 W to the river trail and headed north. At 30 minutes I turned around. 4.1 out, 4.22 back. 8.32 total. 7:13 average.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.000.000.000.000.0013.00

Mid-week mid-long. I'm going to try to incorporate a 12-15 miler into my marathon training on Wednesdays. Sometimes with a workout included, sometimes just a run.

I felt really good today. Probably because I missed my second run last night.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.570.000.000.000.0013.57

AM: Nice morning run. It was chilly. I ran down on the parkway. It was beautiful with mist rising off the river. It was definitely one of those mornings that I was thrilled to be out running. Now to find a babysitter so I can repeat the experience in the pm. 7:27 average.

PM: My legs were a bit tired this afternoon. The run was really windy, too. The highlight of the run was seeing members of the National Guard running with American flags. I thought it was a nice way to commemorate the day.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.700.000.000.000.009.70

Tired legs this morning. I went to the dog/horsepark for soft surface running. I like it for fartlek workouts. I warmed up 20 minutes and ran 10 x 2 minutes on/off. I hit 6:42 average for the six miles of fartlek. I cooled down another mile. I thought I saw Jake running across the street from the park, but it may not have been him.

I think it's too cold for September 13. The wind was nasty.

Comments
From Jake K on Fri, Sep 12, 2014 at 10:50:34 from 199.190.170.29

I did 8 laps around the horsepark this morning (like every morning!)... but I didn't get over there until close to 7:45... got to sleep in and go into work late today :-)

From emruns on Fri, Sep 12, 2014 at 12:30:24 from 65.130.145.153

I think it was you. I was just starting. You must have been finishing. Nice place to run.

From Jake K on Fri, Sep 12, 2014 at 12:40:37 from 199.190.170.29

Usually I'm there around 6am most days. I've put a solid 50-60 miles in at that park already this week :-)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
18.000.000.000.000.0018.00

Birthday run! (Well, my birthday is actually tomorrow. ) I dressed in my most flourescent colors and met Jenny at 5:30 for 18. We ran out 500E, lapped around Liberty Park, over to 2100s, up and around Sugarhouse Park, and back via Highland. 7:02 average. I was my usual graceful self and biffed it hard somewhere close to the 16 mile mark. I'm a bit torn up and there are blood flecks all over my running shorts. Besides that, I felt pretty good. I'm getting used to the 2hour plus runs.

So, I hit 75 this week. My highest week before St. George was 81. I'm still 12 weeks out from CIM. Any advice on how high I should build uo, without risking I jury or losing quality? I'm feeling pretty good at 75. I feel much stronger than last year.

Comments
From Jake K on Sat, Sep 13, 2014 at 11:32:44 from 98.202.128.218

I tripped over a sidewalk about a month ago - same deal: super embarrassing, all scraped up, etc. My left wrist still hurts!

I'll say the same thing I always tell you... your biggest concern is always just staying healthy. You did a great job staying healthy leading up to STG last year. The marathon is about the cumulative body of work over the 3-4 months before the race. If you can stack up a lot of 75 mile weeks and not cross the injury line, it's hard to know if running a little bit more would really be worth it for you.

From allie on Sun, Sep 14, 2014 at 09:11:47 from 63.230.15.84

happy birthday, emily.

great run yesterday, although i'm sorry about the spill. :0

really strong week of training. you've been smart about gradually bringing up the mileage up thus far, but this is where you have to start being really careful as you approach the highest mileage you've ever done. no doubt that the mileage helps, but you don't want to go off the cliff. i've fallen off on more than one occasion -- and all that training goes splat. if you feel good at 75, that may be the right range for you. if you can push it up and still feel good, even better. but once you start feeling flat, overly fatigued, and/or generally unmotivated, those are pretty good signs you've gone out of your sweet zone and into the danger zone.

you've stayed healthy up to this point, so i think you are doing it right and being smart. you know your body and you know what you're doing. just remember you still have a good amount to time to work with, and a down week (even a significant one) once or twice over the next 6-8 weeks could go a long way.

keep it up -- i know you have a lot to balance with kids, schedules, etc., but i love your dedication to this goal.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.000.000.000.000.0012.00

I warmed up about 2.5 miles and then ran 3 x 15 minute tempos at half marathon effort with five minutes recovery inbetween. I changed pace every five minutes. The workout went something like this.

Set #1: 10.0, 10.1, 10.2 mph. 5 min. recovery at 8.0 mph

Set #2: 10.1, 10.2, 10.3 mph. 5 min. recovery. (plus a couple minute potty stop.)

Set # 3: 10.2, 10.3, 10.4, and 10.5 mph for the last three miles. Cooldown until I hit 12.

For the hour of the workout, I ran 9.65 miles. Right around marathon pace.

I will keep my mileage at 75 this week and then have a down week. I'm running Huntsville Half Marathon on the 27th.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.500.000.000.000.0012.50

AM: Very early very easy very dark run. I did soft grass running at Vista Park. My legs will thank me. I'm a bit pounded from yesterday's workout. 4.5. 8:02 average. So fast!

PM: 8 hot windy miles. I stopped at all three drinking fountains on my run.

Comments
From Jenruns on Tue, Sep 16, 2014 at 12:05:56 from 98.202.193.89

Hey, I think running slow like that is going to help keep you out of the danger zone with injuries. Listen to your body...especially that early in the morning!

From Jake K on Tue, Sep 16, 2014 at 12:18:57 from 199.190.170.22

I love running w/ the 8:00 guy. I've even spent a decent amount of time w/ his cousin (9:00 guy) on some recent mornings. Great crew.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.100.000.000.000.0011.10

4:45 am is really early to start a run. I definitely eased into this one. I ran Costco loop extended, up to 6200S , back on 1300W to 4800S and through the neighborhood. At nine miles I felt ready to start my run. My midweek midlong wasn't really that long. 7:21 average.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.100.000.000.000.0015.10

AM: 2mile warm up. 10 x 3 minutes on two minutes off. Cooldown until I hit 11 miles. Hard run. 6:27 average for the workout, not including the warm up.

PM: 4.1 hot sweaty miles at Vista Park. I tried to get my pace over eight minutes but it came out 7:56 average. I have a hard time with easy recovery runs. But, I'm working on it. I was pretty trashed from this morning. A shakeout run was needed!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.600.000.000.000.007.60

Nice relaxed run on an absolutely beautiful morning! Running and life doesn't get any better than this. I feel physically, mentally, and spiritually rejuvenated. 7:24 average.

Now off to Zumba!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
18.000.000.000.000.0018.00

I thought about jumping to 20 miles this week, but decided to wait until after my half. That will be 10 weeks out from the marathon

Still, I put three eighteen milers in a row, which isn't too bad.

I ran with Jenny through Murray/ Holladay area. It was a nice rolly run. We covered many topics and only needed one potty stop. Success!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Yay for a down week. It's nice to get a little mental and physical rejuvenation. My last four weeks have been builds. 66, 70, 75, 76. I will run Huntsville Half Marathon on Saturday and then build for four more weeks, drop the fifth week for Monumental Half Marathon, and then it's only five more weeks until CIM.

Last week caught up to me a bit. I started out a little rough, but felt better after six miles. That's usual during marathon training. I finished strong. 7:03 average.

I'm so motivated by Deena Kastor's world record. I love Deena. I've always lookrd up to her. What a beast! And more proof that I can still run fast.

Comments
From jtshad on Mon, Sep 22, 2014 at 09:32:08 from 141.221.191.225

Deena is amazing, what a run! Wish I was even close to that capability.

Keep up the good training for CIM!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

2.5 mile warm up. 4x 200. Short track workout for some turnover.

1600-1200-800-400-4x 200

1600: 5:36 (84 average)

1200: 4:08 (82-3 average)

800: 2:42 (81 average)

400: 76

200: 35.2, 35.2, 35.2, 35.0

Cooldown home 1.5 miles

Last year:

5:37, 4:12, 2:44, 79, 38-9 for 200's.

I think my mile would have been faster with another mile on warm up. It takes me a while to get moving.

Comments
From Jenruns on Tue, Sep 23, 2014 at 10:41:00 from 98.202.193.89

Great splits! You are definitely getting faster! You'll run great this weekend.

From allie on Tue, Sep 23, 2014 at 18:09:48 from 161.38.221.168

looking great -- esp those 200s. 3+ second drop is huge!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.200.000.000.000.009.20

Sore from yesterday. I must have pushed too hard. Oh well, I don't need to be 100percent recovered Saturday. The race isn't my most important. Plus, I have three more days to get some legs back. I ran easy today and felt better by the time I finished.

Comments
From Rachelle on Wed, Sep 24, 2014 at 13:20:30 from 199.190.170.24

Which race are you running this weekend? My friend Jen Hughes is also going for OTQ at CIM. I wish you two lived closer and could train together. You are doing awesome this year!

From emruns on Thu, Sep 25, 2014 at 06:43:56 from 65.130.145.153

Rachelle, I am running Huntsville Half Marathon onSaturday.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.110.000.000.000.008.11

I really hope I feel snappier on Saturday. Of course, it's impossible to run very fast at five in the morning. I jogged three miles to the track, ran two miles of speed changes and jogged three miles home. It's funny how you taper down a bit and you feel lethargic. It messes with your head. However, Saturday should be more of a good hard tempo. Especially since the weather's not looking great. 90 percent chance of rain. It will be good practice in case it rains at CIM, which it has been known to do.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.270.000.000.000.006.27

I'm still feeling a little sluggish. I did not eat well yesterday. It was one of those busy days where I didn't seem to have time to eat. I need to pay more attention to fueling properly or my running is going to suffer.

I'm excited to race tomorrow. I'm hoping it's a low key race. Regardless, I need to concentrate on my own race and keep the big goal in mind.

Race: Huntsville Half Marathon (13.1 Miles) 01:19:10, Place overall: 1, Place in age division: 1
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
17.100.000.000.000.0017.10

I headed to Huntsville at the early hour of 5 am. I'm glad I had Devra to share this rainy day experience with me. We drove up, got our packets and then waited for the race to start. I had two plans in mind. 1) run hard and see if I can significantly improve on my TOU half time. 2) Run tempo and hope for an easy win. There was a contingent ftom Boulder who came to race prior to Monumental Marathon. One girl, Amanda Lee said she was targeting a 1:18. Ok. Plan A.

I decided to use the first three downhill miles to my advantage. To my surprise Amanda didn't come with me. I think she planned on making up time later in the race. The course is tougher than it seems. There are no hugh hills, but lots of rolling. The last few turned into the wind which made it tough. I tried to get in a rhythm and keep sub-six average for as long as possible. According to my Garmin these were my splits: 5:41, 5:47, 5:44, 6:04, 5:56, 5:53, 6:00, 5:52, (turn into wind) 6:11, 6:08, 6:15, 6:14, 6:11, 1:16 for .22.

I should have paid more attention to the splits based on the mileage marks. It ended up longer than my Garmin. So, I was bummed not to hit sub 1:19. According to my Garmin I was! :) 5:59 average. But, I need to go off of race measurements. They are not always the same. Gotta be careful of that.

Still, lots to be happy with today. It was a complete solo effort. The next girl was almost two minutes behind and the next closest guy was probably about two minutes ahead. That's a problem with a small race. It's hard to keep pushing out of comfortable. I think I have much more to give. Obviously conditions were less than ideal. But, that's great practice. I think the more miserable the training, the nore mentally prepared you are for anything the marathon throws at you. I felt much stronger and more in control today than at TOU Half. I feel, for the first time, that the training is getting me to where I need to be. 10 weeks to go. Monumental Half Marathon will be a good indicator of what I can run in the marathon.

I cooled down two waterlogged miles and cheered Devra in. She won in a 2:47. Amazing girl!

Comments
From Jenruns on Sat, Sep 27, 2014 at 16:02:14 from 98.202.193.89

You and Devra are animals! Congrats on the win and a bigger congrats on your time. You are getting into great shape! You are going to do great at CIM! I should come with you and be your motivational coach ;)

From AngieB on Sun, Sep 28, 2014 at 10:03:55 from 174.251.18.243

Awesome race Emily. That course is actually deceivingly hard I don't think it's as much downhill as they claim on the website. To go sub 1:20 is really awesome. Your on your way for a awesome marathon:)

From AngieB on Sun, Sep 28, 2014 at 10:04:28 from 174.251.18.243

I just realized I said awesome 50 times on that post lol

From allie on Mon, Sep 29, 2014 at 08:33:54 from 24.30.41.119

awesome is a great word!

way to go, emily. this is a great fitness indicator at the midpoint of training. you are looking really strong.

your two plans were pretty different, and i think it would have been easy to just sit back and call it a training run, but you had competition so you stepped up to compete. i love that about you -- you want it and you always fight for it! way to run hard and get the win.

as for devra...i don't even!...how does she?...what in the...that woman!

From Rachelle on Mon, Sep 29, 2014 at 10:30:58 from 159.212.71.17

You are awesome Emily! That course is not easy...the rollers, turns, and boringness of the last 3-4 miles is difficult to push through, especially without any competetition. I am so impressed with your toughness and determination. Congratulations!

What are you and Devra drinking? I think you need to share. ;)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.700.000.000.000.008.70

Really easy run this morning. I will spend the next few days working the soreness out of my legs. I'm not too bad. I just want to be smart and not jump right back into workouts. I have ten more weeks to stay healthy! I will probably run easy until Thursday, run a fartlek Thursday and Saturday will be my first twenty miler. I'm aiming for seventy miles this week, 75 next week, and then 2 80's before dropping for Monumental Half. I don't really need to get much faster. I just need to be able to hold a pace longer.

Comments
From Rachelle on Mon, Sep 29, 2014 at 11:32:18 from 159.212.71.17

If FRB had a like button I would be pushing it. You've absolutely got the speed locked in. Very wise plan. :)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.800.000.000.000.0013.80

AM: Nice easy run! ..I'm recovering beautifully, which either means I'm getting stronger, or I didn't run all out on Saturday. Maybe a little of both which are really good signs. I need to keep myself reigned in a bit, because I'm starting to get really excited about running. 7:18 average. 5.15 miles

PM: The afternoon downpour stopped just in time for my run. Still feeling great this afternoon except for some residual fatigue in my hips. I feel really strong though. I must still be riding a bit of a race high. I plan on running tomorrow's midweek midlong pretty easy. 6:56 average. 8.65 miles.

I'm very excited to hit over 300 miles this month.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.330.000.000.000.0011.33

80 minutes of easy-ish running. I may have run too hard yesterday. Surprise Surprise.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.450.000.000.000.0011.45

AM: Chilly morning! I pulled out my capris for my run

Marathon weather should be perfect for the St. Georgers this weekend. I can't believe that last year at this time I was tapering. This year I have 9.5 weeks of training left.

5.05 easy morning miles. I'm really trying to learn to take my recovery runs slower. It's hard to undo almost 30 years of conditioning to run hard all the time. It freaks me out to run slowly, even though I understand the benefits.

It was foggy on the river trail this morning. Halloween is in the air. Nice and creepy! 7:36 average.

PM: I didn't have a sitter for very long so I decided to save my workout for tomorrow. So, one more easy run. I ran on the canal road. I usually don't run thete because it's usually too dark. It's such a pretty road. 6.4 miles. 7:05 average.

I'm going to get more than 70 miles this week.

Comments
From allie on Thu, Oct 02, 2014 at 16:37:51 from 24.30.41.119

capris and creepy! oh, fall.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.050.000.000.000.0010.05

Fartlek workout. I thought of getting on the track, but decided to protect my sore calves. I will resume regular workouts next week.

20 minute warm-up. 3 x 1-2-3-2-1 minute repeats with 1-1-2-1-1 minute recoveries.This is probably my favorite fartlek workout. It's great for turnover. I cooled down with a loop through the neighborhood. 6:55 average for entire workout. 6:35-6:40's for 45 minutes of fartlek.

Zumba after.

1st 20 miler tomorrow.

Comments
From runningafterbabies on Fri, Oct 03, 2014 at 10:52:08 from 172.56.8.28

Great workout! Do you keep doing it continuously or do you take a longer rest between sets?

From emruns on Fri, Oct 03, 2014 at 10:55:01 from 65.130.145.153

I run it continuously. But, you could take a couple more minutes between the sets if you were building into it. I find the two minutes after the three minute interval gives me a little extra rest.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
20.000.000.000.000.0020.00

Yay for my first 20 of my marathon cycle. I felt really strong after several weeks at18. I pushed the last half pretty hard. I will need some recovery.

7:45, 7:30, 7:18, 7:02, 7:01, 7:04, 7:12, 7:14, 7:19, 6:47, 6:42: 6:46, 6:50, 6:51, 6:29, 6:27, 6:31, 6:51, 6:58, 6:37. 6:58 average. My stomach was not happy today!

Comments
From allie on Sat, Oct 04, 2014 at 10:23:02 from 24.30.41.119

nice work.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.500.000.000.000.0010.50

Easy run this morning. I don't even know what pace because my Garmin died. Probably a good thing. I feel the beginnings of a head cold coming on. I might feel kind of gross this week.

Without a Garmin to obsess over, I had time to ponder the important things in life. For instance, how many LDS church buildings are on my route? I counted eight in four miles.

What's the most important component of marathon training? Overall mileage? Quality marathon workouts? Long runs? What is the perfect marathon training formula?

Then, I thought about Heather Lieberg, who is from my hometown of Helena, Montana. She just ran a five minute pr in the marathon to place second at Twin Cities. She went to my high school, but I didn't know her. While I was winning state championships, she was playing basketball. She did a little long jump her senior year, but didn't run until after she had babies. Her progression is incredible.Who knew such a talent was sitting there in Montana this whole time? I'm pretty blown away. It's tough training in Montana. There's lots of great places to run, but the weather is terrible. Plus, she had three kids and teaches Elementary school full time.

Anyway, she's my hero this week! Read up on her. She's amazing. I hope I can copy some of that success. After all, I'm a Montana girl, too!

Comments
From Rachelle on Mon, Oct 06, 2014 at 07:09:34 from 159.212.71.200

I have 3 comments so I'll number them.

1. That is a church building PR I think. I count churches too and I think the most I counted was 6 in a 5 mile stretch.

2. Marathon formula? Yes please! Everyone is just so different. Devra/jen H, ect can run PR's off of low mileage and in there sleep. While others require a lot more miles.

3. Lieberg...seriously so awesome! Such an incredibly example of no excuses.

From allie on Mon, Oct 06, 2014 at 10:20:07 from 24.30.41.119

that's a great story, and cool that you know her. montana pride! she was in it to win it the whole time and it was such an exciting race to the end. tough ladies.

let me know when you discover the perfect marathon training formula. :) i need help.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
16.000.000.000.000.0016.00

AM: Tempo Tuesday. 2 mile warmup. 50 minute tempo. I start at 6:15 pace and increase .1 every six minutes. I finished at 10.4 mph (5:45 pace). This workout got really hard the last ten minutes. I will have to alter how I run tempos if I want to make it longer. 8.3 miles in 50 minutes. Hit 8 miles at 6:03 average. 11.65 total.

I cooled down for 10 minutes. I will run a short easy run this afternoon.

PM: 4.35 miles. Grass loops at the park. 7:52 average

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.000.000.000.000.0011.00

Comments
From Rob on Thu, Oct 09, 2014 at 13:21:11 from 206.81.136.61

Yeah the moon setting, sun rising this morning was great. Glad I was out running as well. I'm glad somebody else enjoyed it.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.050.000.000.000.0013.05

AM: Another beautiful morning. I had a little more energy in my legs. My breathing felt a bit forced. I'm still fighting a cold that hopefully won't turn into a full blown respiratory virus. I may have to adapt tomorrow's workout a bit since my immune system is a little compromised. Otherwise, my legs feel good!

5.55 miles. 7:26 average. Fall is beautiful!

PM: Ugh. 7.5. Garmin died. Tired. Can't make complete sentences. Workout tomorrow.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

That was NOT a good workout. There is definitely something wrong with me. I've been fighting a cold this week. It's been sitting in my throat and upper chest, not making me really sick, but making me tired and lethargic. My resting heartrate is about 60, which is high. When I run, my legs feel fine. But my perceived exertion isppretty high. I feel like I'm breathing really hard at easy paces.

So, workout. I went to Liberty Park for 5-6 x 1 mile repeats. I warmed up two miles. My repeats were 5:57, 5:55, 5:57, 5:57, 6:02. Usually I run mile repeats in 5:35-5:45. I was getting .4 recovery. 3:30-4:00. I cooled down to 10.

So, here's where I need a FRB coaching session. What to do tomorrow? I have twenty on the docket, but I'm not sure it's a great idea. Here's my options:

A) Run the twenty.

B) 10-12 easy recovery miles

C) Cross train instead

D) Nothing. Just sleep all weekend.

What would you do? I hate modifying my training plan. Having to back off sucks, but I don't want to put myself in a hole.

Comments
From allie on Fri, Oct 10, 2014 at 12:51:27 from 24.30.41.119

this is just me getting a visual -- your last 11 weeks of long runs have been 15, 16, 17, 17, 17, 15, 18, 18, 18, 17, 20.

you have eight weeks to the race, so at least five more weekends to get a long run in. you've already done one 20, and the rest of the weeks have been very solid longer efforts. i would say this is actually a pretty ideal time to back off just a bit.

your health is compromised at the moment, so i would wait to get fully healthy before doing another LR. i think if you try to do 20 while sick, the time it takes for your body to fully recover from that will be a bigger problem than missing the LR for one week (or even missing a run all together).

so -- you back off and go around the hole, which may take a bit of extra time, or you forge ahead and fall in the hole, and it takes much longer to get out (or you never get out at all, because you can't find your ladder! ugh, i've been there). :)

of course, every now and then there's the chance that you push through it and end up jumping right over the hole, but it's risky.

but sometimes running requires taking risks...

in conclusion, i don't know, but i would probably say B. maybe D.

From allie on Fri, Oct 10, 2014 at 12:52:14 from 24.30.41.119

also, i'm sorry you are sick. kudos on doing mile repeats -- they are hard enough when feeling good.

i hope you feel better soon.

From Nan on Sat, Oct 11, 2014 at 16:40:03 from 50.183.126.167

Wise Coach Allie. I'm with her. Of course my opinion is null and void now because it is 4:36 p.m. on Saturday.

All I can say is PLEASE avoid the hole! I am SO looking forward to seeing you in Indianapolis.

I hope you can get lots of sleep and bounce back quickly. You have been training awfully hard lately. I admire your capacity to work so hard and still find energy to manage everything else on your plate.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

So, I opted for an extra day off today. My tickle in my throat turned into a tight nasty cough. Twenty miles didn't even sound appealing. Thanks, Allie and Nan for helping me keep my common sense. At least I know why I was so off yesterday. I'm really hoping this is short lived. I've been downing apple cider vinegar and honey mixed in water today. I think it might actually be helping! There might really be something to homeopathic remedies. I'm breathing a bit easier this afternoon.

Comments
From Nan on Sat, Oct 11, 2014 at 17:03:19 from 50.183.126.167

Oh Phew! Good choice. I was gonna say TAKE A REST DAY FOR SURE! But I didn't see your post until today. I'm so glad you did that. Kudos for listening to your body!

From Rachelle on Sat, Oct 11, 2014 at 19:26:52 from 67.214.238.73

Smart choice Emily. If you have this same cold that is going around that I caught it is pretty awful and much worse than a regular cold. Get some extra rest this weekend.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.000.000.000.000.0013.00

I'm feeling much better. I still have congestion in my head, but I'm breathing better and I'm not so wiped out. My legs feel great! I will probably continue to play it safe and wait until Wednesday for a workout.

Monday mid-long. Kept the breathing nice and easy. Besides the cold I should feel fantastic this week!

Comments
From Jenruns on Mon, Oct 13, 2014 at 14:17:07 from 98.202.193.89

Glad you are feeling better! This is great news!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.700.000.000.000.0013.70

AM: 4.5 on SLCC loop. I had to cut it a bit short. Last night's taco soup didn't sit well this morning. 7:42 average.

PM: 4800S to river trail out and back. 9.2 miles 7:00 average. Feeling okay. My chest cold is now a head cold. That's improvement, right? Windy afternoon.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.000.000.000.000.0012.00

My entire month of October entries are missing. Sasha, can it be fixed? I ran a tempo today. I warmed up 2 miles and ran a nine mile tempo. I started at 9.5 mph and increased .1 every six minutes. 6:04 average. I cooled down 1 mile.

Comments
From james (runmehappy) on Wed, Oct 15, 2014 at 11:30:09 from 50.203.76.218

Great tempo. What is your next race? Thankfully, the data is back now, with a few things still missing on my end.

From Rachelle on Thu, Oct 16, 2014 at 10:54:06 from 199.190.170.30

Fantastic Emily!! I'm planning to be at CIM so cheer you on as you OTQ. So proud of the work you have been doing. :) Keep it up...I know these solo tempo's on the TM are not fun, but it is going to be worth it. You are awesome.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.400.000.000.000.0010.40

I woke up not really knowing what I wanted to run today. So, out the door I went. I decided to explore and map out a new route. I ran out 4800s and turned on 700 w. It was a nice, lit, wide road that wound up to 5400 S. I decided to cross 5400 and continue to Winchester. I ran up the hated Winchester hill to 1300W. After running back to 5400s, I noticed I was at eight miles, so I decided to get in all my miles this morning. I ran the long way back to my house and finished with a little loop through the neighborhood. 10.4 miles. 7:42 average. I liked this route!

PS: Crunching through leaves is fun!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.250.000.000.000.0010.25

I originally planned a fartlek workout for today, but Teren stayed home this morning so I decided to take advantage of perfect weather to run a track workout. I ran a tempo just the other day, and I have a. ong run with Jen Hughes tomorrow, so my goal was to get through 10 x 1k with 2 minute recovery. I gave myself a leeway of 3:30-3:40. ( Big spread, I know. )

I ran a 2.5 mile warmup and 4x 200. I could tell by the 200's that marathon legs have set in.

Workout:

3:33

3:33

3:33

3:32

3:32

3:32

3:31

3:31

3:32

3:29

I am pretty happy with this workout. It's not blazing, but I felt like I could run it forever. Much better than my mile repeats last week. I was actually recovering in 60-90 seconds. So maybe the goal next time will be to cut the recovery.

Only a mile cooldown because Teren had to go to work.

FYI: Similar workout about ten weeks out from St. George. 65 mile week. 17 mile long run at the end of the week. 7 mile tempo three days before. As opposed to 80 mile week, 21 mile long run, 9 mile tempo two days before.

8 x 1k. 400 m jog recovery. 3:27, 3:29, 3:31, 3:29, 3:31, 3:31, 3:35

Compare and contrast.

Comments
From allie on Fri, Oct 17, 2014 at 09:51:26 from 64.3.4.210

very nice. it looks like today's workout was definitely the better one, and it's a good sign when your last rep is your fastest rather than your slowest. :) also a good sign that you felt like you could run it forever. you're in the ZONE.

have a good LR tomorrow.

From james (runmehappy) on Fri, Oct 17, 2014 at 10:21:16 from 50.203.76.218

I concur with Allie. Looks like today's was better for sure. Awesome consistency.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
21.040.000.000.000.0021.04

Yes. I'm counting that .04.

I picked up Devra and drove to Orem to run with Jen Hughes. We are both running CIM. We ran an out and back on the Murdock Canal. What a beautiful place to run. It's generally flat, with just a little roll to it.

I ran 10 x 1k yesterday, so I knew I would feel flat today. I planned on easing into it, but Jen was there to run hard. There are many different schools of thought to Marathon training. Jen comes from the low mileage, high intensity school of thought. After a 7:37 warm up mile, we started clicking off low sevens. It was a little more intense than I had planned on, but I could deal. We were at 7:04 average at the turnaround. I felt good about continuing at that pace. Jen had other plans. I admit to being a pace pusher, but Jen came to run hard this morning. After a few sub--sevens, we started throwing down 6:40's. My wheels were coming off hard asI tried to hold on for dear life. At mile 19, Jen said she wanted to pick up the pace some more. Devra and I let her go for it. I still finished my last mile in 6:36.

Just to provide a picture of the run, here are the splits:

7:38, 7:01, 7:03, 7:01, 7:01,, 7:03, 7:02, 6:55, 7:03, 6:57, 6:56, 6:55, 6:55, 6:50, 6:45, 6:40, 6:44, 6:44, 6:48, 6:37.

6:55 Average pace.

I'm going to need a couple of days to recover from this one. This was really hard at the end of a long, tough week. I was wondering how Jen felt so frisky. She told me she just ran a mile yesterday in preparation for today. Ah. Fresh legs. Like I said, there are different schools of thought to marathon training. She definitely took it to me today. I was not mentally or physically prepared to run that hard!

Comments
From Burt on Sat, Oct 18, 2014 at 13:27:11 from 97.117.247.215

When is CIM? Good luck when you run it! I know you'll win!

From AngieB on Sun, Oct 19, 2014 at 10:26:53 from 67.128.146.68

Wow that is a tough run after a long tough week. Way to tough it out yes do take some recovery days for sure it's best to be smart at this point in training.

From Rachelle on Mon, Oct 20, 2014 at 10:07:07 from 199.190.170.30

Great run Emily. Nothing stimulates marathon fatigue like a tough LR after a hard workout.

Jen is kind of an animal...I'm doing good to keep up with her on her recovery days right now!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.500.000.000.000.0010.50

My legs were still pretty dead today. I slept in a little bit this morning and ran at the gym. I kept my effort easy. I did a 20 song run. I made 10.5 miles in 20 songs. I thought of running farther, but I started to energy crash around eight miles. So, I finished a couple more and went and got lunch. Not enough breakfast this morning.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
14.000.000.000.000.0014.00

AM: 5 easy grass loop miles. My first mile was 8:50. Still feeling fairly shot. I planned a fartlek workout for today, but I think I will take one more day to recover a bit. My body is telling me that last week was brutal!  8:04 average.

 

PM:  9 miles down to the river.  My soleus kept tightening up, so I tried to keep under control.  I felt pretty good otherwise, but now I'm nervous about straining or tearing a muscle.  I will have to see if I can get it loosened uo tonight.  It did seem to feel better after about 4-5 miles.  I'm nervous about getting up on my toes for speedwork, so I may have to modify this week's plan a bit.  Please hold together, body, for six more weeks!  I have worked way too hard to get injured.  I had better get that qualifier!

 

Highlight of the run.  Two neighborhood girls cheered for me every time I ran past them. It actually made me run faster!  7:15 average.

 

Comments
From Jake K on Tue, Oct 21, 2014 at 17:35:16 from 98.202.128.218

Lay off the faster stuff if there's a chance it will put you on the shelf. You don't have to run FASTER than marathon pace at CIM :-)

From james (runmehappy) on Wed, Oct 22, 2014 at 08:43:29 from 50.203.76.218

Hope the soleus gets feeling better. I have been fighting soleus pain on and off forever. Massage really makes a difference for me.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.000.000.000.000.0013.00

I was a bit nervous to try a tempo run with my calf tightening up. I decided to see how it felt after the warm up and go from there. As long as I kept it under 6:00 miles, I was okay. Any faster and it started to get tight. I wanted ten. I settled for nine to play it safe. My calf was starting to get angry.

6:20, 6:10, 6:09, 6:09, 6:04, 6:06, 6:02, 6:04, 6:00. Other than the calf, I felt like I could continue. Time to baby my leg.

I wanted to throw in a fartlek workout this week, butI may be better off preparing to make it through 22 miles on Saturday.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.650.000.000.000.0012.65

AM: Calf is still tight. I need to get it to relax. No impact today. I cycled for 1.5 hours this morning. I used a cycling video on You Tube. I'm still counting cross training as mileage. Mostly because I can't bear to watch my mileage plummet. Freaking out a bit, here, but trying not to. I watched three episodes of Vampire Diaries while I rode. My kids are barfing. Aggh! 1.5 hours equals 7.5 miles.

PM: So, I think I'm going to survive. As long as I'm careful. I did 30 minutes on theeelliptical, and then got bored. I thought I would test my leg out , so I got on the treadmill. I started slowly. If my calf tightened I was done, but it hung in there. I ran 20 minutes with no problems. I will probably try an easy run tomorrow. It might be a mix of running and cross training for a couple days, but at least I'm not completely out of commission. 5.15 miles.

Comments
From melanieb on Thu, Oct 23, 2014 at 09:11:53 from 172.56.39.79

Emily go get it massaged out today and for the next few days:-) don't give up!! Sorry about the Barfing kids(that is never fun) Good luck!!

From james (runmehappy) on Thu, Oct 23, 2014 at 10:17:11 from 50.203.76.218

It will be alright. I agree that you need to get that thing massaged. Soon, it will not be tight at all.

From Nan on Thu, Oct 23, 2014 at 11:27:21 from 50.183.126.167

Oh man. Pain in the calf is no fun at all! I hope it resolves soon for you.

Unfortunately I've stumbled into injury myself and will not be able to room with you in Indianapolis. :(

From saige on Fri, Oct 24, 2014 at 08:35:53 from 208.71.143.35

My soleus flares up every once in a while, but one trip to my PT and she rubs it out, ultra sound and electrostimulation and I am ready to run the next day with no residual pain. Skip the massage and head for the ultra sound and electro.

From Rachelle on Fri, Oct 24, 2014 at 10:11:01 from 159.212.71.77

Hang in there Em!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

I cycled for ten minutes to get the blood flowing. I went out for a run without much of a plan as to how far I was going to run. My leg took a few miles to warm out, but felt better as I went along. I couldn't waste such a beautiful fall day, so I kept going. I managed ten with no problems. I will keep babying my calf, but I think I'm in the clear. We will see next week when I put some turnover back in.

7:08 average.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
20.050.000.000.000.0020.05

No calf pain today. I'm very happy it made it through 20 miles. That was a difficult run. I planned on running this morning, but I was up all night with two vomiting children. I was up until 3 AM. So, getting up at five was not an option. Not that I got much more sleep. I waited for Devra to get off work so I could have a running buddy. It was 78 degrees with 25 mph winds when we ran. We ran out 4800 S, along Vine, out to Wheeler Farm, two laps around Wheeler Farm, back around MurrayPark to 4800S, onto the river trail to Winchester, up Winchester Hill, and back via 1300W. The three miles into a headwind on the river trail was the hardest part. We ran a 7:05 average. I was so glad to have Devra pull me through.

I'm happy this week is over. Forecast for Monumental Half next Saturday: 35 degrees. 20 percent chance of snow. Time to be another kind of tough.

Comments
From allie on Sun, Oct 26, 2014 at 17:10:02 from 24.30.41.119

you got it done -- nice job. that devra...such an awesome running pal and always willing to go the distance. i'm glad things are good with your calf but i'm sorry to hear about the flu that is whirling through your house. i hope everyone feels better soon.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Flu! :(

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.600.000.000.000.009.60

I was still feeling my very rough weekend today, but it turned out better than I thought it would. I did a medium workout today. I warmed up 15 minutes. Then, I ran 3 x 10 minute repeats with five minute recovery. I ran half marathon pace, starting at six minute mile pace, and increasing every five minutes. I finished at 5;40 pace. I don't know about the marathon, but I do feel ready to knock out a really good half! Cooldown until I hit an hour of running.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

Chilly morning, but it's good practice for my race Saturday. I spent the run debating my race attire for Saturday. I don't want to overdress, but at 26 degrees, I need to stay warm. I think it will warm up a little over the race, but the high for the day is only 42. I'm thinking, capris, singlet, armsleeves. Though, I may go with a short sleeved shirt with my arm sleeves. Hat and gloves for sure! I guess if CIM is cold again this year, I will be ready! 7:27 average.

I hate sucking car exhaust! Bleh to winter running.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.140.000.000.000.008.14

Typical pre race workout. 3 mile warm up. 2 mile speed changes. 3 mile cooldown. Now, I'm off to Indianapolis!

Comments
From allie on Fri, Oct 31, 2014 at 09:18:30 from 24.30.41.119

good luck, emily!

From Jenruns on Fri, Oct 31, 2014 at 09:49:35 from 98.202.193.89

Good luck my friend!!!! Dress warm and run fast!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

5 miles on a fancy treadmill in my fancy hotel. The weather sucks. Tome goals are out the window tomorrow. Just race hard and consider it a great pre-marathon tune up.

Comments
From Burt on Fri, Oct 31, 2014 at 11:12:17 from 184.101.217.140

Fancy hotel? Oh, you must've gotten one of those with the quarter slot for the bed.

From emruns on Fri, Oct 31, 2014 at 11:18:24 from 104.15.187.97

Yes, and the bars on my window make me feel so safe and secure. High class!

From Burt on Fri, Oct 31, 2014 at 11:24:39 from 184.101.217.140

:)

From Jenruns on Fri, Oct 31, 2014 at 15:20:11 from 98.202.193.89

Sorry the weather is crappy. But maybe it's a blessing in disguise? Throwing the time goals out the window might help you not be so stressed during the race and that can help give you a mental boost no matter what the outcome. Make sense? Just race hard and be tough...you are good at doing both! Love ya!

Race: Monumental Indianapolis Half Marathon (13.1 Miles) 01:21:50, Place overall: 11
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
19.100.000.000.000.0019.10

What the heck? That wasn't good. Time for a little blog/ self analysis.

So, conditions for the race were less than ideal. 29 degrees, 20 mph winds. The einds were from the north, and we spent the majority of the race running north. I can't blame the nastiness, though. The first girl was 1:12. Course record.

I decided to be cautious to start. Maybe that was my mistake. I decided to pace with the 2:39 pace group, and then make up time over the second half.

The first 10k went perfectly. I settled in the group and went through the 10k at about 37:22. I felt fine. The group gapped me a bit when I grabbed water, and thensplit at seven miles. My wheels totally came off. I ran 6:20's to 6:30's the rest of the way. Mostly around 6:25. I could not break the pace. Even with the tailwind.

I made a pathetic and desperate surge to break 1:22. Really?

So, what happened? I think it was a mix of physical and mental.

It's no secret I have had a rough training block over the last four weeks. I have been sick twice, and strained my soleus. I haven't missed much training, but maybe training through these things has put me in a bit of a hole. Last week's longrun was brutal. Maybe an increase in iron would help.

I think racing in the last month of a marathon cycle is always tough. I came down in mileage this week, but still felt flat. I also have a hard time pushing out of a pace once I settle into one. Any good workouts for changing up a pace? I'm thinking a little AT/LT workouts might help. I think I need to incorporate some short turnover workouts in. I get really flat without some quick stuff.

So, what can I tweak these last few weeks? I know I'm more fit than this. Conditions were really hard, but that's no excuse. It makes me concerned for CIM. Thoughts?

I cooled down four miles. Aerobic capacity seems fine.

Comments
From runningafterbabies on Sat, Nov 01, 2014 at 15:11:40 from 174.52.130.66

Sorry you were disappointed in the outcome!. You have had a rough month. Personally I think wind is one if the worst elements to battle with. One of my favorite gear changing workouts is a longer run with 8-10 miles at MP followed immediately with 2 miles at 10k pace. I also like workouts that mix in intervals with tempos. Like a 20 min tempo followed by a fartlek or 400/800m repeats @5k pace then finishing up with another 10-15 min tempo. Another idea is descending miles tempo (4-3-2-1) starting at HMP and working down to 5k pace. I've been curious about the LT/AT wave workout myself so if you try it let me know how you like it. I believe in you and your training!

From allie on Sun, Nov 02, 2014 at 10:55:37 from 24.30.41.119

emily -- i'm sorry it wasn't what you wanted. it sounds like the conditions were pretty brutal. i know you don't want to use the weather as an excuse, but it was a factor for sure. even the great deena k just said that the wind threw her off her pace at NYC today. wind can really suck (or blow?), and cold temps are challenging as well.

you've definitely had a tough few weeks leading into this. you not only had to deal with your own illnesses and injuries, but you took care of everyone else as well. you balance a lot. also, you haven't started tapering yet. you have months and months of hard work on your legs. all of that considered, i think this was a pretty good result. that said, if you aren't happy with it, blabbing words like this won't help -- i get that. :) it's okay to be disappointed about this one, but don't let it shake your confidence for CIM. use it as fuel! you are very, very fit and if you have any doubt about that just go read your log over the past two months. you have definitely put in the work.

From Rachelle on Mon, Nov 03, 2014 at 10:34:34 from 199.190.170.24

Great advice already given by two of my favorite runners.:) Not much to add to what they said but what I love about you is that you are fierce and your a strong competitor. It is okay to be mad about your performance. Take time to be upset and then use it as fire to propel you moving forward.

Also remember that your goal race is CIM. You are in the middle of high mileage and a hard training cycle. So cut yourself some slack, look back at the awesome training runs you've had, and most importantly be kind to yourself and believe in yourself. I believe in you!

From Jake K on Tue, Nov 04, 2014 at 09:55:07 from 159.212.71.77

So, what can I tweak these last few weeks?

-Probably don't need to tweak much. Building marathon fitness is a process. Get a few more long runs and some marathon effort work.

I know I'm more fit than this. Conditions were really hard, but that's no excuse. It makes me concerned for CIM. Thoughts?

-You are more fit than this - the finishing time just doesn't reflect that b/c of the conditions and some lingering sickness, etc. Most great marathoners don't run really fast half-marathons or shorter races in general during the last two months before a marathon. Trust in the accumulation of what you've done for months and months.

From Sasha Pachev on Tue, Nov 04, 2014 at 14:03:50 from 192.168.1.1

As Jake said, there is nothing to tweak. The last two weeks before a marathon is just time to not get sick, not get injured, and not lose fitness through detraining. As long as those three happen you will run the time you deserve. Sometimes such time is slower than what you were hoping - I've been there many many times. The way I deal with it is run the first 10 K at the hope pace, then evaluate and adjust if necessary. In most races this has given me a positive split, and a few times resulted in losing prize money in the last 10 K, but I never finished a marathon with too many regrets wondering "what if".

That said, in planning for another marathon there are some things to tweak - up the mileage, increase the volume of running done at 6:10-6:20 per mile, as well as 5:50 per mile - within reason. This will need to coincide with sleeping in doubles - a good afternoon nap in addition to good night sleep, otherwise you will just overtrain. I realize very well this is easier said than done, but this is where the victory is won. As ironic as this may sound, you do not win the race by pushing yourself harder in workouts or even in the race itself - you win it before you start by the exercise of creativity to find the time for naps.

Maybe we should make a Fast Running Blog sign to hang over the bed with some clever wise crack.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.600.000.000.000.0010.60

Recovery run today. I actually feel pretty good post-race. My arms are actually super sore, which tells me I was working harder against the wind than I thought. I'm writing Saturday's race off as a really expensive tempo run and moving on. I don't think it's the best predictor of my fitness. So, Onward!

Two high weeks and then it's time to taper!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
14.500.000.000.000.0014.50

AM: I kind of like early morning short runs. I stayed in the neighborhood and ran loops. Anywhere the road entered a neighborhood on one road and csme out on another road, I ran. I ran 7 different circles. 4.3 miles. 7:31 average.

PM: 10.2. I warmed up 20 minutes and then ran a fartlek of 15 x 2 minutes on

1 minute off. On the last mile I kept it up tempo for the

whole mile to run 6:17 for the last mile. 6:48 average.

Comments
From Jenruns on Wed, Nov 05, 2014 at 15:40:15 from 98.202.193.89

Nice fart...Oh, I mean fartlek. We still running this weekend? :)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.000.000.000.000.0013.00

Midweek mid-long. It's done. Nothing exciting to report. I was tired from last night's fartlek.

Comments
From allie on Wed, Nov 05, 2014 at 13:40:10 from 24.30.41.119

MWML, excellent.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.700.000.000.000.0012.70

AM: Stiff this morning. And cold. SLCC loop extended. I tried to keep nice and relaxed. 8:05 average. I'm getting slower. :) 5.2

PM: 7.5. Down on the trail and back via Bullion. My Garmin died. That's a good thing!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
14.000.000.000.000.0014.00

This is my highest mileage week EVER. Provided I survive 22 tomorrow. Long workouts will make the mileage add up.

I warmed up two miles and ran 4-3-2-1 mile intervals with five minute jog/walk inbetween. The goal was to get progressively faster.

4mile: 24:26 6:06 average. A little fast.

3 mile: 18:11 6:03-04 average.

2mile; 11:58. 5:59 average. I got out too slow and ended up running a 5:50 mile to hit sub twelve.

1 mile: 5:55 And the legs were done.

I did a very short cooldown.

Comments
From allie on Fri, Nov 07, 2014 at 13:22:38 from 24.30.41.119

way to rock a very tough workout on tired legs. you're flirting with 90! i like it. taper & rest coming soon!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
22.000.000.000.000.0022.00

Beautiful morning run with two of my favorite running buddies, Jenny and Devra. I ran 4 miles before meeting my friends. Then ran 15 (or 16.5) with Jenny, and finished the last 1.5 with Devra. I felt "night and day" better than I have the last couple of weeks. I'm finally over all the illness and injury, and adapting well. I know training is more than one week, but I'm very happy with this week. I just ran my longest mileage week EVER! 7:00 average.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.600.000.000.000.0010.60

10.6 I'm feeling Friday/ Saturday. 5 big days to go! Of course the weather will suck. Almost there, though!

Comments
From Jenruns on Mon, Nov 10, 2014 at 17:56:57 from 98.202.193.89

The end is in sight! And the weather isn't going to be horrible...10 degrees and snowing would be horrible. You've got this!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.200.000.000.000.0015.20

AM: 4.1 easy miles BRRR! 7:53 average

PM: I saw that the East High kids ran 30 x 1 minute on/off yesterday. I realized I hadn't run that workout in a long time. So, I ran it this afternoon. It went okay. It was pretty windy and chilly out, which I think slowed things down a little. I definitely felt springier during my fartlek workout last week. I warmed up fifteen minutes before the workout. I made just short of nine miles for the hour of the workout. Between 6:40 and 6:45 average for the workout. 6:55 average for the entire run. 11.1 miles. Cooldown was a .1 jog to my house. It was getting really dark out. My primary focus this week is my last long tempo. Today was a secondary workout for a little turnover.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.200.000.000.000.0013.20

13.2 for the midweek midlong. I had to run the extra .2 to even out my mileage. Halfway through the week! Recovery day and then the hard stuff.

Comments
From Jenruns on Wed, Nov 12, 2014 at 13:57:52 from 98.202.193.89

You've got this! It was super cold today huh?

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.100.000.000.000.0010.10

It was cold, but not too bad without the wind. I actually enjoy my early morning recovery days. I actually stayed warm enough, except for my hands. They were cold even with gloves. I ran a couple miles through theneighborhood and then out 4800S to 700 W, to Bullion, to 1300 w, back to 4800S and home through the neighborhood. 7:40 average. Last long tempo tomorrow!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
14.200.000.000.000.0014.20

Tempo run. Last long one before the marathon. Last week I did my 4-3-2-1 workout at Liberty Park. Today I was stuck on the treadmill because I needed the daycare.

The workout went something like this:

Warm up: 15 minutes

10 mile tempo

1st 15 minutes: 9.6, 9.7, 9.8 mph. (Increase every five minutes)

2nd 15 minutes: 9.7, 9.8, 9.9 mph

3rd 15 minutes: 9.8, 9.9, 10 mph.

4th 15 minutes: 9.9, 10, 10.1 mph.

9.83 miles at one hour. Bumped up to 10.3 mph for the last .17

Right at 61 minutes for 10 miles. 6:06 average.

I cooled down 15 minutes.

Total time for workout: 1hour 31 minutes. 14.2 miles.

About 6:30 average for total workout.

For my next marathon cycle, I would like to run 12-15 miles for tempo work, and around 8-10 miles for track work. This cycle, I was 9-10 for marathon paced work and 5-6 miles worth of speed work. Longest run, 23, and highest mileage 87.

Last cycle I topped out at nine for tempo, 4-5 for speed, longest long run was 22, and highest mileage was 81.

Not huge changes, but incrementally, I have been able to handle more. I' m hopingmy fitness is enough to reach my goal. It's a little hard to know when my only marathon is an aided one. Undertrained is better than overtrained. I think I should be close to the OTQ if I run a smart race and conditions cooperate.

.

Comments
From josse on Fri, Nov 14, 2014 at 13:50:34 from 71.199.39.138

I'm excited for you. Big stepping stone to your goal.

From allie on Sat, Nov 15, 2014 at 12:11:37 from 24.30.41.119

really good run, emily. your last few weeks have been so solid. i'm learning from your incremental and very patient build up. i think you've set yourself up for a great race.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
23.000.000.000.000.0023.00

Yay! Longest run is done. I'm so glad I had Jenny on this cold, snowy day. We kept the run a little more relaxed than last week. Someone left Jenny a note under a bush. We laughed. Time to start cutting back. Almost there! My college coach would say, "The hay is in the barn!" 7:11 average. Focus for the next three weeks. Don't get sick. Don't get hurt. Dont pig out too much on Thanksgiving.

Comments
From james (runmehappy) on Sat, Nov 15, 2014 at 14:23:45 from 50.168.220.218

Good work! Now just time to get to the start line healthy, like you said. The hay is indeed in the barn.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.100.000.000.000.008.10

Easy 8.1 running with my buddy Katja at the gym. Katja told me that I am a "progressive Mormon " I'm not really sure what that means exactly. If it means that I am against being exclusive and judgmental, then yes. I might just be.

Sorry, for the religion post. I just spent the rest of the run thinking about what that meant, and if that's really how I would describe myself. Interesting perspective from a running buddy.

Comments
From Jenruns on Wed, Nov 19, 2014 at 08:40:36 from 73.20.25.97

I would agree...you are definitely a progressive mormon. You are open to all people and not judgmental. You also hope to see change in areas that seem "closed" (like LGBT issues).

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.400.000.000.000.0013.40

I warmed up 15 minutes and ran 3 x 3 miles with .5 mile recovery in between. I eased into it and tried to run faster each set.

Set 1: 18:23

Set 2: 17:55

Set 3: 17:38

I did this workout last year before St. George at the same point in training. I ran 18:35, 18:08, 17:46. So, I am at least at the same fitness level as St. George.

I felt great today. It's nice that my legs don't feel ready to fall off.

10 minute cooldown.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Easy afternoon run. I missed my morning shakeout run. It makes a difference. My legs were pretty tired from yesterday. Have I mentioned how awesome my in lawsare to watch my kids while I train? I really couldn't do this without them.

7:23 average.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.160.000.000.000.0010.16

Early morning run through the neighborhood. It's my criterion course. Also known as, "Stay where the street lamps are." It was a little chilly, but not terrible. I really enjoyed myself. It's so peaceful when you're the only one out on the streets. Except, I did see a 12 year old boy from my neighborhood riding his skateboard around at about 5:45. Kind of strange.

Slowly, but surely my legs are coming back. 7:27 average

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

Not the world's best workout today. I forget how sluggish you can feel during a taper. I mostly blame it on not being mentally engaged in the workout.

I warmed up two miles and then ran 4 x 200. I decided on 1000 meter repeats between 3:30 and 3:35. I wasn't sure how many I would do, but thought 8 was a good number. See? Wishy washy today. I ran four in 3:32, 3:31, 3:31, 3:32. My hipatarted to tighten, so I switched to miles, thinking a little slower pace would help. I ran 1 mile in 5:52. I kind of felt shot, so I packed it in. I need to remember to stay focused during the taper. I really want the marathon to get here. I'm kind of tired of training for it.

I expected my times to come out faster, but I think my body is really dialed in to marathon effort. This wasn't a terrible workout. I needed to keep my hrad in it better.

Tuesday's 3 x3 mile was a much better workout than today. I kind of just struggled overall today.

2 mile cooldown.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
17.000.000.000.000.0017.00

Tough windy run today. I ran temple loop really early this morning. I like the rollers on this route. I was running into the wind, rolling up for ten, and then picked up the last seven when the wind was at my back. It came out like this:

7:30, 7:22, 7:16, 7:25, 7:07, 7:22, 7:20, 7:23, 7:20, 7:20, 6:29, 6:23, 6:25, 6:25, 6:25,(I'm proud of this mile. It's all uphill.) 6:00, 6:01.

6:55 average.

I don't know if I am really in sub 2:43 shape. I know I'm in good shape. We will find out in two weeks. I will have to tuck into the pace group and see what I can do.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.300.000.000.000.009.30

I was still feeling Saturday's long run, since I tempoed the last seven miles. I normally would wait one more day for a workout, but I'm running the prestigious Cottonwood Heights 5k on Thursday. While I want to run a controlled race, I still would like fresh-ish feeling legs. So today was my last hard workout.

Treadmill fartlek: I warmed up 15 minutes and then ran 5 x 5 minutes on/ 3 minutes off. I started at 5:52 pace and increased each interval. Recovery was at 7:30 pace. So, 5:52, 5:49, 5:45, 5:42, 5:39, 5:36 for the last half of the last interval.

It was good to push out of the 6:00-6:20 range. After this marathon, I want to pick up my speed again before I start another cycle. But for now, just need to focus on 6;13's.

I cooled down ten minutes. Now two days easy.

Comments
From allie on Mon, Nov 24, 2014 at 12:43:00 from 24.30.41.119

nice work. almost there!

i love the cottonwood heights 5k. have fun and good luck. say hi to my granny for me. :)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.200.000.000.000.008.20

Slow, cold run this morning. Sore legs from yesterday. I should bounce back soon. Another easy day tomorrow. 7:48 average. I'm thinking of going to Zumba thiszmorning for a little fun, and to loosen up my hips.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.500.000.000.000.006.50

Easy watchless Costco loop. Gotta be prepared for that Turkey Trot!

I was so hungry on the run. It's weird that my appetite has actually increased since I started cutting back mileage. Good thing tomorrow is Thanksgiving! Nom! Nom!

Race: Cottonwood Thanksgiving Day 5k (3.107 Miles) 00:17:53, Place overall: 1, Place in age division: 1
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

That was a good confidence booster!

I didn't know what to expect from this race or course. I knew it was hilly and hard. I warmed up 3 miles and then ran another .5 with Bill. I was happy to see Bill, because I knew he had been running some fast 5ks. If I could keep up with him, I should run a good time.

The first mile climbs significantly. Two girls went put hard. I figured either they were really fast and could beat me anyway, or they went out too hard. They went out too hard. I just focused on staying with Bill the whole time. It took a while to make up for the slow first mile. I tried using my downhills, but was pleasantly surprised that my uphills were pretty strong. I could tell with about .2 left that I could break 18 if I kept turning over. I couldn't quite catch Bill, but I managed a 17:53. I was pretty stoked to run sub eighteen on a hard course on marathon trained legs. I will take it! Thanks Bill for pulling me to a good time.

I cooled down 3.4 miles with Bill and some of the East runners.

Yay for a confidence boost!

PS. 5ks hurt!

Comments
From allie on Thu, Nov 27, 2014 at 12:35:51 from 24.30.41.119

ahh yeah!

From josse on Fri, Nov 28, 2014 at 20:44:19 from 71.199.39.138

Great job! Can't wait for next week:) it will be great

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.050.000.000.000.005.05

Sluggish and tight in the hamstrings this morning, due to the 5k andThanksgiving feast. Now I'm off to Family Zumba! Should be entertaining! 7:37 average.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.130.000.000.000.0012.13

Windy, but fun run with Jenny. My legs are feeling good. Eight days to go. I have already started stalking the weather in Sacramento. Looking good so far. It will depend on the wind. Fingers crossed for a perfect day.

After running, I took Zumba with my sister in law. It was an awesome high energy class. But, I now have to say no more Zumba until post marathon. I love to pretend that I can dance.

7:08 average for the run.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.050.000.000.000.005.05

Final week! Tapering away! I'm busy feeling alternately supremely confident and supremely doubtful. Such is the marathon. I resolve to be happy and proud of the training I have put in no matter what the outcome!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

I ran a little turnover workout this morning. It's tough moving quickly at 5:30 am. But, that's the only time I have to work out today. It was plenty of effort, though.

I warmed up fifteen minutes and then ran 3 x 3-2-1 minutes with 2-1-1 minute recoveries. I cooled down about a mile to hit 7 for the day. 7:12 average. (But my first two miles were about eight minute average.)

Feeling antsy and ready to race.

The weather in Sacramento looks perfect on race day. Low of 45. High of 62. Wind 2mph. Overcast.

Comments
From Jake K on Tue, Dec 02, 2014 at 07:19:15 from 98.202.128.218

That's pretty much ideal weather. Take that as a good omen - you've had a good buildup, and the cards are lining up the right way. Good luck on Sunday.

From Jenruns on Tue, Dec 02, 2014 at 12:25:34 from 73.20.25.97

Great weather! I've been checking it too! You've got this Emily!

From allie on Tue, Dec 02, 2014 at 14:40:24 from 24.30.41.119

pump up the jam, pump it up

while your feet are stompin'

and the jam is pumpin'

look ahead the crowd is jumpin'

goooo emily oommff oommff

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.200.000.000.000.004.20

30minute run. 4.2 miles. Taper on . . . taper on . . .

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.500.000.000.000.005.50

Warm up to the track. 2 miles of speed changes. Jog home the short way. Leaving TOMORROW!

Comments
From allie on Thu, Dec 04, 2014 at 17:49:33 from 24.30.41.119

that's good that you will get some time to settle in before the race. best of luck, safe travels, have fun, and enjoy every minute -- even the minutes that feel painful. :)

i can't wait to scream at my screen on sunday morn. you're prepared...go give CIM the hiyah!

From Jenruns on Fri, Dec 05, 2014 at 13:32:55 from 73.20.25.97

GO EMILY! GO EMILY! I wish I was there with you! I'd wear my hot pink bikini (like the one from that FB post your grandma loved). You are going to have a great race!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Off! Thought I would try the day off two days before method of tapering.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.500.000.000.000.003.50

Amber and I joined a big group at the CIM shakeout run. Beautiful weather and fresh legs. I'm so ready to go.

Race: California International Marathon (17 Miles) 01:50:00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
18.000.000.000.000.0018.00

Rough day. To say I'm disappointed is an understatement. But, I know some weak areas that I can work on.

All I had to do was stay with the pace group. But, I felt fresh and actually pretty amazing, so I started pushing early. A total rookie mistake, and a costly one. I starpushed rowing down low sixes on a rolling course. It cost me big time. I was feeling so great that I thought the gamble was worth it and I was going to pop a big race. Nope. My impatience was quickly punished.

At 7.5 I started getting a little side cramp. A hammer gel and Heed seemed to help. That was the only bottle Iin the first 15 miles that I was able to snag. I took water and Nuun in paper cups, but I could tell that hydration was starting to be an issue.

Mile 12 I started feeling fatigue, but realized that the course got easier in the second half. I pushed through to the half, but was starting to slow. I knew at this point that I had been too agressive. Still, I was under 1:21.

Within the next two miles it all fell apart. My stomach started cramping. My legs were not responding. The pace group caught me around 15. I tried to tuck in, but it was over. I watched helplessly as my goal ran away from me. Completely demoralized and physically hurting, I pushed halfheartedly through two more miles.

I couldn't face plodding slowly to the finish, knowing it was going to feel worse each mile. I called it quits and waited sobbing for the Sag Wagon.

Coulda Shoulda Woulda. Will I ever learn patience early in a race? I struggled fuel and hydration wise, but it was mostly my impatience that cost me.

I realized quickly that St. George Marathon really helps you out, even when you are tired. No such luck on a regular course. I now have complete respect for the marathon. I'm definitely humbled.

Do I think I would have qualified had I stayed tucked in? I don't know. I probably still would have struggled a bit. I think there are still some holes in my training.

Do I want to keep after an OTQ goal? Absolutely. But, I think I needsome longer marathon paced workouts. Ten wasn't enough. The positive is that I have a base to build off of. Plus, it shouldn't take me too long to physically recover. Mentally and emotionally might take a little longer.I was playing with the idea of running a lower key marathon such as Phoenix and just using it to learn the marathon better and practice staying really under control the first half. Thoughts?

Amber and Jen Hughes were amazing running buddies this weekend. It was nice having friends to chase goals with. And I appreciate all the moral support/good vibes from Allie and Jenny. And Rachelle was awesome and came to cheer. She also got to watch me Ugly-cry to my mom on the phone. Awesome!

Persistent, stubborn, or just plain stupid, I'm going to keep after it through 2015.

Dang. :(

PS. I actually have no idea what my abbreviated time was. 1:20:51 through 13.1. I made up the rest.

Comments
From Burt on Mon, Dec 08, 2014 at 09:33:49 from 174.26.194.83

Sorry it didn't work out. And sorry you can't stay at my house for the Phoenix Marathon because Sasha already is.

From emruns on Mon, Dec 08, 2014 at 09:38:32 from 65.130.145.153

Dang it! Way to ruin all my plans Burt!

From Burt on Mon, Dec 08, 2014 at 09:42:01 from 174.26.194.83

Now I feel bad. We have a stable out back you can stay in. Some call it a manger.

From emruns on Mon, Dec 08, 2014 at 09:55:21 from 65.130.145.153

I will remember that in case I ever need a convenient place to give birth.

From allie on Mon, Dec 08, 2014 at 14:11:26 from 24.30.41.119

ugly-crying -- yep, the marathon will do that to you. :)

i think a "practice" marathon is a great idea. i've only heard good things about PHX, but i worry for you if you will be sleeping in a stable the night before.

and i'm extra worried because it's burt's stable.

From Burt on Mon, Dec 08, 2014 at 15:28:30 from 174.26.194.83

Burt's stable = oxymoron

From Jenruns on Mon, Dec 08, 2014 at 16:04:18 from 73.20.25.97

We've spoken about this on the phone. I just wanted to say that I love ya Emily! I'm sorry you had a rough race. But it sounds like you know what needs fixin'. So let's get to fixin' it together in 2015 :)

From Jake K on Mon, Dec 08, 2014 at 18:33:30 from 98.202.128.218

I'm sorry this didn't pan out the way you envisioned, Emily. Marathon are tough, and even though you have so much running/racing experience, you are still a rookie at this distance!

I have a lot of respect for the way you have analyzed your performance. You are very honest with yourself, and that will help you the next time around.

No shame in dropping out either. Chasing a very specific time is a tough way to run the marathon. It's hard to stay engaged once the possibility slips away. Saving your body and mind for another day is often the better decision, even though it is hard to admit defeat.

I think running a low-pressure marathon with no time expectations to gain experience at the distance would be a great idea before you take another stab at the OT standard.

From runningafterbabies on Tue, Dec 09, 2014 at 09:08:08 from 174.52.130.66

Phoenix is a great marathon. Very well organized, usually good weather. The hardest thing I found about Phoenix was training in Utah during one of the coldest winters we have had in years. Still - it's nice to have something on the radar to keep you training and motivated.

I'm not the one to ask if it's smart to do this 3 months before another key marathon - but my opinion is that it is a great course and the last half is bone flat so this would be great practice for the last half of an OTQ course.

Great job putting yourself out there. On another day it might have worked out. That is the tricky thing with marathoning, and you never know your true potential until you take a gamble like that.

From josse on Tue, Dec 09, 2014 at 11:11:10 from 71.199.39.138

This breaks my heart, we all know how much you put into it. But such is the marathon...keep in chasing those goals. You are very capable.

From Rachelle on Tue, Dec 09, 2014 at 11:32:03 from 199.190.170.29

I completely agree with Jake about dropping, although hard I think that was the right choice.

It completely sucks that things did not pan out. There is just no sugar coating that. But you are capable and learned a lot from not only the experience but also the dedicated training. I'm really proud of you and I think your a beautiful ugly-crier.:)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Taking a bit of a break this week. Plus, I have sick kids. They were nice to wait until after the marathon!

I'm going to write all my thoughts here so I can make some decisions of "What's next?" I absolutely believe I am fit enough to make that OTQ. However, fitness alone doesn't always translate. I need marathon specific training.

I spoke with Paul Pilkington last night ,and I may have him help me out with coaching. I feel like I need someone who can simultaneously rein me in, yet psh me farther . . . if that makes sense. I liked what he was saying about running tempos of 16-18 miles at 12-15 seconds slower than marathon pace to train the body to use its fuel efficiently.

I have been thinking of Grandma's as another shot. Paul suggested I run Chicago. He feels the conditions are more likely to be amenable there. I think weather is always a bit of a crapshoot regardless of where you run. However, I do think that a flat fast course suits my strengths better than a rolling one.

So here's the analysis:

Grandma's:

Pros: It's sooner, which would give me more flexible family time this summer. Plus, I could still have one more shot if it didn't work out. There are usually lots of people going for the OTQ. I would get my own bottles. It's a good course if conditions are good. It's on a Saturday.

Cons: Flying into Duluth is about 800 bucks. It could be hot and humid, which would kill me. Rolling courses don't play to my strengths as much.

Chicago:

Pros: Fast course. It would be easier to train for without worrying about course specific training. I'm a rhythm/track kind of runner. It may suit me better. They give a 2500 dollar time bonus for hitting the standard. I could build mileage and run some shorter spring races. There's lots of races in the summer that can be incorporated into training and provide a little extra money along the way.

Cons: It's expensive. I added up flight, hotel and entry and it was over 1000 dollars. I couldn't use my own bottles. Would I have other OTQ people to pace with? It's on Sunday. Weather might not cooperate. If I didn't get it, that would probably be my last shot.

Then there's other factors. I have to consider my family's sacrifices and my husband's support. It's tough balancing family and trying to get a big running goal. Sometimes I think that chasing this standard is not worth all the investment. But, I'm so close and so capable and this is likely my last competitive Olympic cycle. It's one year of focused training. Then, I would call it good.

So, lots to think about. Thoughts and opinions are appreciated!

Is anyone planning on running Chicago?

Comments
From Rachelle on Tue, Dec 09, 2014 at 11:21:16 from 199.190.170.29

So much to think about and I definitely think you have a window of time to make a decision. I 100% agree that you are fit enough to hit the standard, there is no doubt about that. It is easy to rush into decisions after a hard race off of impulse. Make sure you take your time with this one and do what is right for you.

That said I will offer my thoughts and opinions. Grandmas - There is absolutely no reason to fly into Duluth. You can fly into the cities (which is usually ~$400) and then drive to duluth. From what I understand they have a pretty good Elite system and yes the weather can be unpredictable but it is a good qualifying course with a lot of runners going towards the same goal.

Chicago - I don't know much about the course/conditions ect. But I do think a flat course plays to your strengths.

It really comes down to timing in my opinion...does it make sense to ride your current fitness and focus in on Grandma's or take a bit of a break and then refocus? I don't think I'm being very helpful here but I guess the point I want to drive home is that you need to keep on keeping on. I believe in your goals.

From Jake K on Tue, Dec 09, 2014 at 11:23:37 from 199.190.170.28

Just a couple logistics comments since I've been to both places...

You can get a flight from SLC to Duluth for ~$500 on Delta... I think one year we got it for ~$450, but that was lucky. Prices tend to drop in Jan/Feb.

Chicago will give you a comped entry, although they don't advertise that fact. I can tell you who to contact if you go that route. You can get a flight on SW for $300-400. There are almost always groups going for the OTQ there, and sometimes they have male pacers for the women's group. The course is definitely fast.

I think there are 5 races that will have significant pace groups with a lot of people going for the qualifiers this year - Houston, Boston, Grandmas, Chicago, CIM. For a fall marathon, Chicago would be my choice (because assuming you made it, you could actually train for the trials!).

From Jon on Sat, Dec 13, 2014 at 13:38:57 from 107.203.52.135

Sorry about your rough race. If you don't get coached by Paul, you might want to look at Big Workouts http://fastrunningblog.com/forum/index.php/topic,1076.0.html

They really helped a lot of the guy FRB-ers break out in the marathon 6-8 years ago.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.200.000.000.000.008.20

After a week sitting on my butt, licking my wounds, I decided it's time to get back at it.  It felt really good to be running again. I thought of all the big goals I want to achieve, and what I am going to do to achieve them. I'm excited to actually have a base fitness going into 2015. I always feel like I am starting from scratch. The trick will be reigning in my enthusiasm and drive the next few weeks. After a crappy race, you want some redemption. But, it's the off season, so it's important to take a step back.

7:32 average. Total Body Conditioning class later this morning. It's gonna hurt!

Comments
From Rachelle on Mon, Dec 15, 2014 at 09:54:12 from 199.190.170.21

Nice to see you back at it Emily. Keep on keeping on.:)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.800.000.000.000.008.80

I am soooooo sore today. That's what happens when I start neglecting strngth work. I probably won't do any significant speedwork for a few weeks, but I do want to throw a little fast paced stuff in here and there.

I ran an hour progression run, starting at 7:30 pace and finishing at 6:03 pace. I picked up every half mile. It was tough on lactic acid filled legs.

Another class tomorrow!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.030.000.000.000.009.03

The air was gross this morning. Car exhaust didn't help matters. I saw a woman smoking at a bus stop in the inversion. Double whammy! I ran Costco loop with a SLCC loop thrown in for a little extra. Then I ran the long way through the neighborhood for a little extra. 7:25 average.

Later AM: Total Body Conditioning round 2: There were some variations on the lifts and drills to keep things interesting. It was marginally less torturous than Monday. I'm loving the variety in my workouts. It's a nice change.

Comments
From Jake K on Wed, Dec 17, 2014 at 10:51:19 from 199.190.170.31

The only thing worse is smoking inside your car during inversion.

It's pretty nice that we made it halfway through December before it started to set in. And it looks like we should get some storms coming through to blow it out by the weekend. Hopefully the late onset doesn't mean inversion season will stretch out farther on the tail end.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.850.000.000.000.007.85

I started easy this morning and built in to my run. I'm a little stiff. I notice a little soreness in my left knee. I think it's mostly from wearing my dressy boots yesterday. I should not try to be fashionable. It causes pain. It seemed to warm out over the run. It's something to keep an eye on. I also need new running shoes. Maybe Santa will bring me some.

I would have finished eight, but I really had to go to the bathroom. So .15 short.

7:33 average.

I was reading an article about optimal race weight. According to their calculator, my best weight is 108 lbs. Hmm. That seems awfully thin. I hover around 115 and I'm 5'5". My best races have been around 112. Maybe I'm just a fatty though.

(I don't really think that.) I haven't seen 108 since I went through puberty.

Comments
From seeaprilrun on Fri, Dec 19, 2014 at 07:48:22 from 172.56.21.146

I hover at that same weight and I'm only 5'1". I don't put much stock in those weight calculators...we are not all made the same!!

From Burt on Fri, Dec 19, 2014 at 09:58:43 from 97.117.253.132

Don't worry. Menopause should be coming up soon. Then you'll get that pubic weight back.

From allie on Fri, Dec 19, 2014 at 11:18:31 from 24.30.41.119

i agree with april -- we are all too different for those calculators to be accurate -- so many different body types out there!

i know this is a touchy subject, but i will try to explain what i think about this without getting into dangerous territory.

first, i'll say this: i think worrying about weight and actively trying to bring it down when you are already at a normal weight (or underweight, as many runners are) and already engaging in daily exercise is dangerous (i know you know this, but this is just for the record). it's a road to injury.

THAT SAID -- i do think there is value in getting to a 'race weight' for a key race -- the body can perform at it's best when it's light and efficient (to a point, of course). but, i think that should occur naturally and should never be forced down, especially when you are training really hard.

i also hover around 115. i've been as high as 122 and as low as 107 over the past couple of years. i absolutely ran better and felt my fastest when i was at 107 (summer/fall 2013) than when i've been at 115-120. but, i do not think that was a sustainable weight. it naturally dropped over the summer as the intensity picked up. i did not change my diet or restrict calories in any way (if anything, i was eating more).

i put it back on pretty easily in the few months after TOU, and stabilized around 113-115 again. if i would have remained under 110 and continued to train hard, i imagine i would have run into some sort of injury (i don't know for sure, but that's my guess).

ultimately, i think if you are healthy and active and eating a balanced diet with adequate calories, your body finds the right weight -- that "hovering" point.

there's a good discussion about it here -- http://fastrunningblog.com/forum/index.php/topic,1291.0.html

From Burt on Fri, Dec 19, 2014 at 11:27:56 from 97.117.253.132

I don't even hover around 215 these days :(

From emruns on Fri, Dec 19, 2014 at 12:07:50 from 65.130.145.153

Burt, thank you for giving me something to look forward to.

This is a tricky balance for all runners. I posted just out of general interest, not because I am actively pursuing 108 pounds. I have seen way too many eating disorders over my career.

There is definitely room for improvement in my diet, in terms of fueling effectively. (I write this after lunch at McDonald's.) I'm generally a fairly healthy eater.

I'm like Allie. My weight drops the harder I train. I have always tried to let my body do what it is naturally going to do. That includes losing 35-40 ponds after having a baby. I have never conciously dieted. Like I said, the sweet spot for me sems to be around 112. I think I would risk some breaking down under 110. It definitely would not be sustainable.

I think for me, more important than counting calories, is making sure those calories are of good quality. With kids, I sometimes get negligent about my food. Leftover chicken nuggets are not a great lunch for a runner. I will find that it's 2 in the afternoon, and I haven't eaten yet. I definitely need to be more concious of what I eat and when I eat it.

From seeaprilrun on Fri, Dec 19, 2014 at 12:33:23 from 172.56.21.134

I used to try to stay under 110 and diet nd etc..but the truth is, I'm short and muscular, and am way better off pitching the idea of race weight and feeding those muscles. Particularly as an ultrarunner, there is a need for strength and reserves, and delving into that realm has really curbed my thoughts of being a certain weight or body build. I needed an example of a non-lanky runner...check out Anna Frost. Way thicker than a typical elite runner, but she powers up mountains and destroys course records because she is fit and strong, not because she is thin. I agree with the general concensua on this thread. ..could definitely as always improve quality of food and eating habits and stay away from yhe junk!! Calorie monitoring and cutting when not overweight and training hard is a recipe for injury, illness, burnout, and eventually, performance erosion.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

I warmed up three miles and then ran 10 x 2 minutes on/off.I cooled down until I hit ten miles. It's crazy how quickly you lose your speed adaptation. Good thing I don't really need it right now!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.000.000.000.000.0012.00

I decided to go with a midlong run today. I will add some miles over the coming weeks. I took advantage of the later start, the nice weather, and a shorter run to push a bit today. I was at 6:51 average at the turnaround point. I made a go al to drop to 6:40 average over the second half of the run.

I ran 6:39 average. The second half felt more like an aerobic threshold run.

7:07, 6:50, 6:40, 6:56, 6:45, 6:41, 6:22, 6:30, 6:45, 6:34, 6:24, 6:31.

You can tell the run was a little rolly. Last three were rolling uphill.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.100.000.000.000.0010.10

I ran on the treadmill this morning, since it was pouring outside. I'm not worried about getting wet, as much as visibility that early in the morning. I ran easy for about twenty minutes, and then got bored. I decided to throw a little tempo running into the workout. I read about a 3 x 3k, 2k, 1k workout at marathon, half marathon, 10k pace with a minute recovery in between. A 2:30 marathoner, whose name escapes me, does this workout. I decided to try for two sets. That would be 12k worth of work.

I tried to start easy. First set: 6:18, 6:07, 5:49 pace. Second set, 6:15, 6:00, and then I was finished. I probably should have gutted out the last 1 k, but felt like I was starting to dig pretty deep. I wimped out a bit. Recovering in 1 minute after the 10k effort is what makes the workout really tough. I will try it again, and I want to build to three sets. I barely cooled down because I needed to get home.

I will go back at nine for Total Body Conditioning class.,

Comments
From Rachelle on Mon, Dec 22, 2014 at 09:57:22 from 199.190.170.24

Love the workout Emily. Great way to mix things up on the TM.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.050.000.000.000.008.05

It felt so good to run this morning. Which is surprising since I am sore from class yesterday. It took 3 to 4 miles to warm up, but after that I felt great. The strength and endurance drills are already helping me maintain my form and power. At least, I would like to think so! 7:34 average. Probably a longer run tomorrow.

Comments
From james (runmehappy) on Tue, Dec 23, 2014 at 08:44:05 from 50.203.76.218

If you want, we are going to run ~15 tomorrow starting at 6:30 on the parkway. Some are only running 7 so distance is flexible. Let me know if you are interested. Always more fun with a group.

From emruns on Tue, Dec 23, 2014 at 09:29:44 from 65.130.145.153

I will come if my husband isn't working. Where are you meeting?

From james (runmehappy) on Tue, Dec 23, 2014 at 09:36:35 from 50.203.76.218

1840 N. Redwood Rd. I-15 north to the 2300 North exit. Then head west to redwood and south a few blocks. There is a parking lot right next to the elementary. Shoot me a text later and let me know if your husband is working or not.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.100.000.000.000.0012.10

I met a group in North Salt Lake this morning for a run along the Jordan River Parkway/Legacy Parkway. I was the only girl. I definitely had to run a bit faster than usual for early morning. It was good for me, though. I tried to tuck in and practice drafting. It's always good to run with people who are a bit faster. I definitely need a nice easy day tomorrow. 6:56 average.

Comments
From james (runmehappy) on Wed, Dec 24, 2014 at 10:17:59 from 50.168.220.218

Thanks for joining. It was a great morning. Merry Christmas Eve!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.200.000.000.000.008.20

I waited until after the Christmas festivities to run today. I was happy that the roads were clear after a little dusting of snow. The roads were a bit slippery, though. I felt pretty cruddy after only a few hours of sleep last night. I was busy playing Danta, trying to get my daughter's leap pad to download the games. But, I always love getting out for a Christmas run. It's my Christmas present to myself.

Merry Christmas bloggers!

7:30 average

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.350.000.000.000.0011.35

Treadmill run. It's icy outside. I warmed up two miles and then ran an abbreviated version of a workout I read about this morning. I ran eight miles. The first two miles I ran 6:45 pace, then two miles at 6:30 pace, then two miles at 6:15 pace, and finished with two miles at 6:00 pace. The full workout is four miles at each pace for a total of sixteen. I will work into it. I liked this workout. I cooled down ten minutes.

I weighed myself today. I have gained three pounds since Thanksgiving. Too much Christmas food!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.760.000.000.000.008.76

Cold weather and lack of motivation equal laziness. Treadmill run this morning. I spent the hour contemplating the possibility of fostering two children in our ward. They are being raised by their grandparents, but their grandmother has terminal cancer. She has reached a point where she struggles to care for the children. I don't know if taking them in is a possibility, or an actual solution to a tough situation. I don't know if it's a good thing for my kids. But, the impression to at least explore the possibility keeps coming to me.

Heavy thoughts are often made clearer when I run.

Comments
From allie on Tue, Dec 30, 2014 at 13:11:34 from 24.30.41.119

running definitely helps sort things out. that is a big thing to contemplate. i hope it all works out for the best. you are kind.

From Jenruns on Tue, Dec 30, 2014 at 20:06:21 from 73.20.25.97

Wow, sounds like we need to run this weekend. Saturday?

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2313.830.000.000.000.002313.83
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: