Emily's training blog

January 2020

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Location:

Taylorsville,UT,

Member Since:

Sep 17, 2007

Gender:

Female

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

2 x Deseret News 10k winner

3 x All-American at BYU (back in the day)

10 x state champion in high school (way back in the day!)

3 x USA team member

Short-Term Running Goals:

I would like to run an Olympic Trials Qualifier in the marathon.

I would also like to run on one more international team before I pack it in!

 Stay healthy!  (My biggest challenge!)

Long-Term Running Goals:

Run my whole life, and then live vicariously through my children. (just kidding) , but I do want to pass on a healthy lifestyle to them.

Help coach East High to a state championship. (hope it doesn't take a lifetime!)

Personal:

I've been running since I was nine.  I'm married to a fellow runner who inspires and supports me.  We have two children:  Cole (4) and Lily (18 mos.)  I help Bill Cobler coach cross country at East High School.

Miles:This week: 0.00 Month: 54.80 Year: 1643.70
NB 580 Lifetime Miles: 49.79
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1643.700.000.000.000.001643.70
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.300.000.000.000.009.30

Treadmill again.  Warm up. 8 x 2 minutes on/off and 5 x 1 minute on/off.  Definitely not in great shape.  I'm trying to get back, though. Cool down to 65 minutes.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Late rehearsals and morning appointments.  No run. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.700.000.000.000.006.70

Afternoon run. 45 degrees and sunny. Loved it!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.700.000.000.000.008.70

Enough to get 42 this week.  I wanted 10 this morning, but overslept.  Still, it's a victory. I almost didn't go run at all.  Best week in a long time.  Fingers crossed for building momentum. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.400.000.000.000.008.40

Cali has been a pain at night.  Not falling asleep until after nine and waking up at 2:30 and not going back to sleep. I probably would have skipped again, except Cole needed a running partner.  I felt surprisingly good considering I only had 4 hours of sleep.  4.3 at 7:31 average with Cole.  Another 4.1 by myself at 6:49 average.  It's going to be a really rough day for everyone. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.300.000.000.000.009.30

Seeing the fitness start creeping back.  2.5 mile warm up.  3 x 10 minutes with 3 minutes recovery in between.  

Set 1: 9.2/9.3 mph

Set 2: 9.3/9.4 mph

Set 3: 9.4/9.5/9.6 mph

Cool down to 9.3 miles

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.500.000.000.000.007.50

Some days feel great.  Some days it's hard to get out the door.  I was counting down every tenth of a mile.  But, Igot it in and the sun came out, which was lovely.  Trying to keep the momentum going.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.500.000.000.000.0011.50

Missed yesterday.  That sucked.  But, got my longest run in quite a while in today.  Next week is Hell Week at the theatre, so we'll see how it all goes.  80 minute progression run. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.700.000.000.000.008.70

Rough week leading into opening night for Into the Woods.  Not much running getting done.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.500.000.000.000.007.50

Took to the roads after my voice lesson, since I was already near Murray Park.  Ran Murray Park to Wheeler Farm.  Let go of all my stress and centered myself for Producer Preview and Opening Night for Into the Woods.  Funny how running has turned more into a de-stresser rather than something I do competitively.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.500.000.000.000.0010.50

Exhausted from last week.  Trying to hop back on the running wagon.  Met Becca, Tee, and Aimee this morning for a run. 8 miles with my friends and then accompanied Cole on his workout.  We warmed up and he ran 4 x .25 meter hills with jogging recovery.  Then we ran a cooldown. I just ran the warm up and cool down for 2.5 more miles. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.100.000.000.000.007.10

Already topped last week's mileage.  Winning.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.400.000.000.000.009.40

Treadmill morning. 15 minute warm up.  4 x 3-2-1 with 2 minute recoveries. Five minute cooldown. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

Getting some good strong runs in, but still struggling with consistency.  Might just be my life now.  2.5 mile warm up.  Tempo running. 20 minutes, 10 minutes, 2 x 5 minutes.  3 minutes recovery.  Cooldown to 10 miles .  Started at 6:45 pace, ended at 6:00 pace. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Tired legs today.  Show last night didn't help!   

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

Long week with influenza A.  Feeling better today. 10 with Becca, Tee, Aimee, and Devra.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.200.000.000.000.007.20

Mid morning run.  It was a bit icy outside.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Goal is to run every day this week.  7 after dropping Cali off at preschool.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

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

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.750.000.000.000.005.75

Easy run.  Running the 15k tomorrow.  Not very excited.  It will be a good long run.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.300.000.000.000.0012.30

2 miles warm up.  15k at 6:48 average.  1 mile cooldown.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

A short five with Tee, Devra, and Sara.  I'm fairly sore from Saturday, so short was just fine for today.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Murray Park to Wheeler Farm run after voice lessons.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.300.000.000.000.009.30

Early run with Devra 1300 W to 700 W.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.200.000.000.000.006.20

Gorgeous afternoon.  15 minute warm up.  10 x 1 minute on/off.  Finished the last mile hard.   6.2 miles at 6:24 average.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.000.000.000.000.0013.00

Longest run in months.  Glad I had good running partners.  Hoping to build from here. 7:14 average.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Week #3 on the comeback trail.  7 easy treadmill miles.  Mileage goal: 45

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Just time for an easy run

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Hour long run after voice lessons 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.000.000.000.000.0013.00

Long run with 2 x 10 minute pushes at 6:30 ish  pace.  Feeling the fitness coming back. Good group with Tee, Devra, Becca, and Aimee.  Glad to get the long run done.  I have a dance callback tomorrow. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.300.000.000.000.007.30

Got sidetracked by a callback dance audition on Saturday and missed.  Back at it today.  Treadmill miles. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Ran early with Aimee Larkin.  Told her my whole life story.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.500.000.000.000.006.50

Met Tee and Becca for some tempo running.  Had to abort because I was really dizzy when I was running.  I will try again tomorrow for some faster stuff.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

Run through Taylorsville with Devra.  Glad to have running friends that get me out in the morning.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Two weeks of social distancing.  Fun.  Ran with Devra and Aimee.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

15 minute warm up. 2 x1-2-3-2-1 minutes with 1-1-2-1-1 minute recovery.  Quick jog home.  6:32 average.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

8 miles with Tee and Becca followed by an earthquake.  Exciting morning.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.500.000.000.000.004.50

Got 4.5 in during my kids' quarantine.  Super stressful time now.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Emotionally healing run this afternoon.  It's been quite a week.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.600.000.000.000.006.60

Mid morning mental health run.  The wind was very cold.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

7:02 average with Cole.  He is getting very strong.  I'm not going to be very much help to him for much longer.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.300.000.000.000.006.30

Pre-lunch run.  Felt good to get outside.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

 

A pound-it-out type run today.  3 miles warm-up 6:45,6:35, 6:03, 6:38, 5:56  6:42 average.

Since I shave all the time in the world to run now, my mileage goal for April is 200. Just to keep me motivated.

 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.350.000.000.000.007.35

Starting off April with a nice 7 miles.  193 to go!  We are doing a virtual Race Cats program during quarantine.  I need to share my goals with the kids to show that I Sam right there with them.  

Racecats agility workout: 3 x 15 pushups, tricep dips, mountain climbers.
 

 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.000.000.000.000.0011.00

Beautiful morning!  I felt fantastic.  Nice brisk mid-long run.  6:50 average.

Race Cats agility workout:  20 crunches 2 x 1 minute plank, 20 crunches, 2 x 1 minute plank jacks, 20 squats, 20 squat jumps, 20 lunges, 20 squat jumps 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.850.000.000.000.0011.85

AM:  Later morning run.  Need to catch up mileage a bit. Especially with a fast on Friday.  I will probably get a couple miles later when I run with the kids.

PM:  3.6 miles.  Workout with Lily and then Myles.  
 

Agility: 2 x 20 lunges, curtesy lunges, jump lunges, squats, tap out squats, jump squats.

Ouch!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Tired legs today.  8 mile run followed by core.

3 x 1 minute crunches/15 push ups/15 tricep dips

 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.550.000.000.000.008.55

AM:  Beautiful spring morning!  15 minute warm up followed by 15 x 1 minute on/off.

7:30, 7:00, 6:19, 6:25, 6:05, 6:15, 6:07.  6:32 average for 7 miles.  Hoping to run with the kids this PM

PM:  Just did a little workout with Myles. 5 minute warm up.  4 x 1 minute on/off.  Jog home.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.500.000.000.000.009.50

Little longer than the usual 8-ish.  Probably a short day tomorrow.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.450.000.000.000.0012.45

I ended up not running yesterday.  My body didn't respond to fasting very well.  But, I still hit my weekly mileage.   12 miles with some tempo at the end.  Six easy-ish, then 6:47, 6:40, 6:35, 6:18, 6:23, 6:13.  12 in 6:48 average.  When I finished, I saw that I was .1 miles away from 50 for the week, and that just won't do.  I ran a lap around the neighborhood with Cole before he headed out on a six miler.  12.45 miles total.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.500.000.000.000.0011.50

AM:  45 minutes easy recovery.  It was cold this morning!  Excited to be on a bit of a roll with running.  I will be taking kiddos on their workouts this afternoon. 200 miles this month or bust!!

PM:  Workouts with kids.  1.7 with Myles (9:32 average) 3.3 with Lily (7:52 average.). Five total.  Agility workout with Race Cats on Zoom.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.200.000.000.000.008.20

Another cold morning.  At least the sun was out.  Hips are sore today

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.750.000.000.000.006.75

A little lazy today.  Didn't run in the morning.  Just ran with the kids this afternoon.  15 minutes on my own.  5 minutes warm up with Myles. 6 x 20 second strides, 5 minute cooldown.  1.4 miles or thereabouts.  1 mile warm up with Lily. 2 x 400 at 1:34 for each. 1 mile jog corners, sprint straights.  Jog home.  3.25 miles.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.450.000.000.000.008.45

45 minutes alone.  Then went with the kids to the track to help them run time trials.  Cole ran a 2:23 800 which is a five second PR.  He followed that up about five minutes later with a 67 second 400.  I was trying to pace Lily to a 3:10 800.  She hit 3:18.  

 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.250.000.000.000.0015.25

Longest run in a really long time. I ran eight miles and then picked Cole up for seven more.  It's a beautiful day out there!  7:07 average.  Glad I had Cole along for the second half. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.300.000.000.000.0010.30

AM:  Recovery day.  I'm pretty beat up from Saturday still.  6 easy.  I will run with the kids later this afternoon.

 

PM:  4.3 miles.  3 laps around the block with Myles and then 25 minutes with Lily. (8:11 average for Lily.)

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Sore Achilles' tendons.  I can tell that I am due for a down week next week.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.620.000.000.000.003.62

Just ran with the kids today.  My legs are still trashed.  I may have taken on too much too soon.  Lighter week for sure next week.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.400.000.000.000.008.40

Felt a little better today.  Got an actual workout in. It was kind of unfocused, but I finished.  18 minute warm up. 10 x 2 minutes on/off.  6:40 average.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.630.000.000.000.008.63

AM: 7 recovery miles.  I will probably run with Lily later.  Getting close to my goals!!!
 

Just a run with Myles. 15 minutes.  9:07 average.  1.63 miles

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.100.000.000.000.0012.10

My legs are so shot this week.  Down week next week.  I told myself to just get four with Lily.  She did great!  4 miles in 8:01 average.  Then I took Cole for a 6 mile run that turned into a 6.75 mile run.  At that point I just figured I would run 12.  Trying to stick with my 200 miles goal for the month.  Almost there!!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.550.000.000.000.0011.55

AM:  It's getting toasty outside.  7 miles up through Valley Park.  So pretty.  7 miles. 6:43 average.  Felt peppy.

PM:  Workout with Myles and Lily. 1.55 miles in 8:57 average for Myles. 3 miles in 7:53 average for Lily.  Included some 45 second pushes.  4.55 total.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.200.000.000.000.009.20

I probably should have kept it shorter today.  Tired legs.  So close to 200 miles!!! I will probably just run with the kids tomorrow and run a workout on Thursday.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.650.000.000.000.005.65

Workouts with Myles and Lily.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.250.000.000.000.005.25

Planned on longer but wasn't feeling it.  It's also hot and windy.  The next two days will be long and hard.  But, I hit my 200 mile/month goal!  Yay!  Next month I want to add more quality into my running.  And keep inching up the training miles.  I don't really know what for, but it feels nice to be more fit.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

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

Goal for May:  6 days a week running.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.200.000.000.000.007.20

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

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

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

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

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

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

Just ran with the kids.  Lily struggled today.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Hill run with Tee, Becca, and Devra.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.500.000.000.000.009.50

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


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

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
16.000.000.000.000.0016.00

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

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

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

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.700.000.000.000.008.70

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

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.650.000.000.000.0011.65

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

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

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

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

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

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

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.350.000.000.000.0012.35

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

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

The kids are running so great!
 

 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.300.000.000.000.009.30

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

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

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

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

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

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

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

Mid morning run after voice lessons.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

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

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.200.000.000.000.0013.20

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

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.300.000.000.000.009.30

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

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.300.000.000.000.0010.30

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

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.300.000.000.000.007.30

Easy run on canal road.  Really muggy today.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.200.000.000.000.0010.20

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

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.000.000.000.000.005.00

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

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.000.000.000.000.0013.00

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

 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

Another month.  Another goal.  Last month's goal was to run a consistent six days a week.    This month's goal is to hit three 60 mile weeks in a row.  This week is a down week.  I just finished four weeks of 55 miles.  Today was longer than planned.  6 miles solo and then a 5-4-3-2-1 breakdown with two minutes recovery for 3 more miles.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.700.000.000.000.007.70

Planned on a hard workout today.  But, I really needed an extra recovery day.  Took Cole to run with Corner Canyon's cross country team and went for an easy run.  I ran 2 miles solo and then ran the rest with Michele.  7:38 average.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.600.000.000.000.003.60

Still so tired!!  Just did Lily's workout with her.  1.5 mile warm up.  2 x 200, 5 laps hard/easy.  Jog home

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

2 miles solo. 7 miles hike/run with Nan and Michelle. Decided to fully embrace this recovery week and time with friends.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.000.000.000.000.004.00

Just helped with pace work for the Race Cats mile time trial today.  Warmed up 2 miles. Paced the 5:45 group.  Ran 5:44.95.  Paced a couple laps for some of the other kids.  
 

Cole ran a 4:58 1600 today.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
14.000.000.000.000.0014.00

Rainstorm run! I got soaked. 7:21 average.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.400.000.000.000.008.40

Rough day Saturday.  I was in definite need of some good recovery.  I ran with some friends from Draper.  They were running about a 9:00 per mile average.  My overall average was 8:36.  It was nice just to jog along and talk.  My body will probably be grateful for the easy pace.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

Track workout with Tee. 400-800-1000-1600-1000-800-400 2x200.  Struggled a bit with a sensitive stomach this morning.  Ran the whole workout except I shortened the second 1000 to an 800.  77, 2:51, 3:33, 5:58, 2:51, 2:48, 79, 36, 35.  Just 1 mile cooldown. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.300.000.000.000.006.30

Workout with Lily plus a few by myself 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.400.000.000.000.008.40

Run on the Porter Rockwell Trail while Cole ran with Corner Canyon High's cross country team

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.300.000.000.000.007.30

I'm a bit off of where I wanted to be this week.  But, I am extra tired, so I am just doing what I can.  Working on two shows makes running much more difficult.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
16.500.000.000.000.0016.50

12.25 with Tee around the U and Sugarhouse.  4.25 with Lily because she needed a running partner.  So hot and long.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.200.000.000.000.008.20

2 miles, then workout with Lily.  5 minute warm up, and drills.  20 minute run with a 30 second push every two minutes.  Cooldown to four miles.  Then I ran two more  by myself. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Warm up.  2 mile time trial with Tee and Becca.  3 cooldown

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.500.000.000.000.006.50

Warm up and then workout with Lily

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Run/Hike with Nan and Michelle

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1.000.000.000.000.001.00

Just jogging with Race Cats

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Nothing today. I have 3 hours of rehearsal and two shows

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.200.000.000.000.004.20

Paced Lily through workout. High hamstring is angry

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Easy with Michelle in Draper

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Still taking things easier.  I think my hamstring needs rest. Draper Canal Road

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

Murray to Wheeler Farm with Becca and Tee

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.250.000.000.000.009.25

Loop through Draper with Michele

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

More Draper loops while Cole runs with Corner Canyon High

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.250.000.000.000.006.25

Corner Canyon run/hike

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.500.000.000.000.005.50

Back in TVille for a few morning miles

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Running off stress on the JRT.  I open a show next Friday, and I am very anxious.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Run and then breakfast with friends

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.200.000.000.000.004.20

So tired after closing night of Pippin.  30 minute run

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

Run through Draper and then 2 miles with Michele.  Stress running is back.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

I was super wiped out yesterday.  I slept a lot.  Felt better today.  Got to run in my own neighborhood.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.200.000.000.000.007.20

Toasty morning 7:00 average

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.200.000.000.000.006.20

Morning jaunt out around SLCC

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.800.000.000.000.007.80

Out to Valley Park to 3200, back on 2200.  6:55 average 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.500.000.000.000.007.50

Hot breezy morning on the parkway 7:02 average

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.000.000.000.000.007.00

Trying to get back on the running wagon again.  7 miles followed by a Broadway dance workout.  Haven't moved like that in awhile.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.200.000.000.000.006.20

Sore in weird spots from dance workout.  6.2 followed by another Broadway dance workout.

 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

Early run with Tee and Becca. I have missed them.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

River trail run.  It's starting to feel just the tiniest bit like fall.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.400.000.000.000.007.40

So uninspired with running.  Counting it a victory to get out the door this morning.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.200.000.000.000.007.20

Ran a little later in the AM. It was hot.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Pre-camping run.  Toasty this morning 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.500.000.000.000.006.50

Post-camping morning run.  6:59 average

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.300.000.000.000.008.30

Smoggy run this morning.  Ran in Valley Park. 6:57 average

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.250.000.000.000.0010.25

Longest run in awhile. Glad to hit 40.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.300.000.000.000.005.30

Short, early, 1st day of school run.  School during a pandemic has got me a little nervous 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.300.000.000.000.007.30

Five with Cole.  A couple more solo. It's always nice to have a running buddy. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Getting used to early morning runs again.  It's so dark!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.700.000.000.000.006.70

1.6 solo and then 5.1 with Cole. I'm glad he wanted to run this morning, or I might have stopped after 10 minutes 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.300.000.000.000.0011.30

Working the long run up little by little 6:57 average

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.500.000.000.000.005.50

Much cooler this morning!  It felt nice. A little fall in the air.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.200.000.000.000.008.20

5 with Cole. Finished to an hour solo.  Didn't sleep very well last night.  Made for a rough run.  But, the cool air was glorious.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.300.000.000.000.006.30

Just enough to hit 20 miles.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.000.000.000.000.006.00

Morning run with Cole. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Murray Park to River trail run with Tee

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Not a super long run, but more tempo pace.  Got six days in this week.  6:45 average

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.600.000.000.000.006.60

It is always nice to get days where I can actually run when it is light outside 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.200.000.000.000.007.20

There are days when running is completely miserable! Today was definitely one of those days!!  So cold and windy.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
2.500.000.000.000.002.50

Not much running today.  Just a couple miles at our first Race Cats practice.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.250.000.000.000.008.25

Ran for one hour.  5 miles with Cole.  The rest solo. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Gorgeous morning run in the light instead of dark. 6:55 average. I should really add workouts back in one of these days.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.100.000.000.000.0011.10

Longer run today.  Last four miles tempo pace. 6:35, 6:31, 6:23, 6:16. 6:51 average. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

 

AM: I ran a 43 minute run for my 43rd birthday.  Dang, I am old!! 6.3 miles 

PM: Race Cats practice. 2.7 miles

Comments
From jtshad on Mon, Sep 14, 2020 at 06:54:06 from 75.174.60.189

Happy birthday...no you are still young!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.300.000.000.000.007.30

Kind of groggy and tired this morning. I'm going to be sore from the core and agility drills I did with the kids yesterday. I should definitely be better about keeping up with those.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

AM: 6 miles.  Sore legs. 


PM: 4 more with Race Cats.  Fartlek run.

 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.250.000.000.000.005.25

Just a short run with Cole. I'm exhausted.  Hopefully, I will feel better tomorrow 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Warm and windy this morning.  Still dragging

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.600.000.000.000.0010.60

8 with Cole and 2.6 with Myles.  Cole: 7:20 average. Myles: 8:45 average. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.500.000.000.000.006.50

AM: Short run. My stomach was a total mess this morning.  I felt sick the whole time. 5.3 miles.

PM: I thought I would get a few miles this afternoon with Race Cats, but I spent more time organizing and cheering today.  1.2

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.300.000.000.000.008.30

I hate when it's 75 degrees at 5:30 AM.  1 hour run.  6.3 with Cole. 2 solo. I have a few to make up from yesterday.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

AM: 8 miles wandering through the neighborhood.

PM: Just two with Race Cats

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.600.000.000.000.005.60

AM: Sluggish legs. Valley Park loop. 5.6 miles in 40 minutes 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.500.000.000.000.008.50

Murray to Wheeler Farm with Tee and Becca. I dragged Cole along with me.  I'm sure he loves running with his mom and her friends. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.500.000.000.000.0015.50

Morning medium long run.  I have to take the kids still.  10.5 miles. 7:06 average

5 miles with Lily.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.400.000.000.000.009.40

AM: 40 minutes easy.  I get to pace Race Cats kiddos through 1000 meter repeats tonight. 5.6

PM: 3.8 miles 4 x 1000 pacing Race Cats.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Yay. I hit the 200 mile mark this month. That also means I earned my Race Cats 100 mile club shirt. (Kids run 100 miles. Adults have to run 200 miles.) Kind of sad that this was s what my running goals amount to these days. 
 

6.25 with Cole. Finished solo. 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.000.000.000.000.0012.00

AM: Longer morning run today. 10 miles.  7:15 average. Good end to the month of September.

PM: 2 more at Race Cats practice 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.200.000.000.000.006.20

Tired legs. Bad insomnia last night.  45 minutes easy. (5.2 with Cole. 1 more solo.) Trying to decide if I want to get my long run done tomorrow.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.400.000.000.000.007.40

Later morning run around Valley Park. I love when I can run in the daylight.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.000.000.000.000.0012.00

4 solo.  Then I ran 8 with Cole.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.750.000.000.000.0010.75

 

AM: 7 miles. 10 x 1 minute pushes.  (1 minute push every five minutes.) 6:53 average.  Goal is to start adding in some speed this month.  Maybe I will run a race again someday.

PM: 3.75 miles.  Chalk run with Race Cats.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.250.000.000.000.008.25

SLCC loop with Cole and 3 more solo miles 

 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.500.000.000.000.004.50

Extra tired.  This will probably end up being a down week.  Running with Race Cats in the PM

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.200.000.000.000.005.20

Another short day.  Morning run with Cole.  My legs are starting to freshen up, but I still need more sleep.  Insomnia is not my friend.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.800.000.000.000.006.80

2 mile warmup.  3 x 3-2-1 minutes with 2-2-1 minute recovery. Starting to get the turnover coming back a little bit.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.100.000.000.000.006.10

Finishing out recovery week.  Early Saturday run with Cole.  Now all day at the theatre for rehearsals and auditions.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.600.000.000.000.009.60

AM: Short morning run. Tempo with the kiddos tonight.  4.6 miles

PM: 1k warm up.  Paced the top girls through a 25 minute tempo.  3.7 miles in 25 minutes. Cooled down until I hit five.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.700.000.000.000.008.70

5 with Cole.  Last part solo. Fatigue through my hips.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

AM: 20 minute warm up.  10 x 2 minutes on/off.  Short cooldown. 8.5 miles. 6:52 average.

PM:1.5 miles running around course cheering for Race Cats at their meet.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
7.250.000.000.000.007.25

Tired legs.  But, I got to run in sunlight.7:07 average.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

Felt quick and snappy today, so I threw down some quicker miles.  7:11, 6:56,6:54,6:53,6:34,6:44,6:29,5:44. 6:41 average.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.000.000.000.000.0013.00

Five solo and 8 with Cole and Tee.  7:21 average.  Aiming for the big 6-0 for mileage next week.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

AM: Easy morning run.  I'm not looking forward to cold weather next week.  Ladder workout with the Race Cats tonight.  6.4 miles

PM: Race Cats Workout.  I paced Group 2, so it wasn't too hard for me.  It is fun to teach the kids how to pace.  3.6 miles

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.400.000.000.000.008.40

Five with Cole.  The rest solo.  I have a tickle in my throat.  I hope it doesn't progress into  sickness.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.200.000.000.000.0011.20

AM:  9 mile run, hard tempo last three.  7:22, 7:01,6:46,7:05,6:52,7:02,6:32,6:10,5:54 (6:45 average).  9.2 total.

PM: 2 miles chasing Race Cats around the cross country course.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.500.000.000.000.006.50

Ran a recovery run with Cole after his 3k cross country race last night.  He is in really good shape.  He ran 6:28 at the 2k last week (5:13 pace).  Last night he won the 3k with a 10:23.  It was a much tougher course.  I'm curious to see if he could break 10:00 during a cross country 3k.  He has a 4K in two weeks, a 3k at the Border Wars Meet, and a 4K at state. It's his last year on the youth team. I'm excited to watch him in high school next year.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

Very chilly 10 miles with Tee this morning.  14 to go!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.200.000.000.000.0015.20

I did it.  I hit a 60 mile week.  My first in a looong time.  Pushed it pretty hard today. 7:20,6:48,6:54,6:59,6:56,6:47,6:55,6:50,6:36,6:36,6:22,6:23,6:03,6:26.  6:42 average.  I still don't know what I am training for. 14 miles

Ran 1.2 with Myles.  He complained the whole time.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.500.000.000.000.003.50

I was super lazy this morning and didn't want to run in the freezing cold.  I only ran with the Race Cats. I paced Group 2 on 7 x 400.  Mostly around 1:30.  Last one in 1:21.  All on grass

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.300.000.000.000.0013.30

AM: Lots of miles to catch up if I want to hit 60 again.  We'll see how it goes.  Cold dark run this morning. Legs feeling more rested after a hard Saturday run.  Goal is  4-5 this afternoon.  8 miles. 7:21 average.

PM: Cole has to run this afternoon. I joined him for 5.3. He ran 6. 

 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.400.000.000.000.0011.40

AM: 7.2 dark and cold miles.  Race Cats pacing tonight.  
 

PM: Kids did a 5-4-3-2-1 minute breakdown with 3-2-2-1 minute recovery.  4.2 miles

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.000.000.000.000.0010.00

Full day of craziness yesterday.  I missed my run.  10 with Tee this morning.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.000.000.000.000.008.00

An unintended down week.  But, overall a good month.  8 with Tee and Becca this morning. Race Cats meet, dance rehearsals, Halloween. It's a busy day!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
10.700.000.000.000.0010.70

AM:  Shortened run from what I had planned.  20 minute warm up. Plan was 2 x 5-3-2 minute pushes with 2 minute recovery in between.  I got a text after the first set about subbing today.  So, I did one more five minute push home, so I could make plans for the day.  I will get some more speed work at Race Cats practice tonight. Maybe. 6.2 miles 

PM: I made up for my shortened run this morning. 1 mile warm up. 4 x 600/200 with 200 meter recovery between intervals.  Kids ran great!

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
3.000.000.000.000.003.00

AM: Went out for 8-9 miles. I felt really dizzy and lightheaded.  I need to fuel better. I will run this PM.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
11.000.000.000.000.0011.00

AM:  Yesterday's dizziness turned into a stomach bug.  So, I didn't make it out again.  Some residual effects this morning, but overall I felt much better.  7.2 miles.  1k repeats with the kids tonight.

PM: 4 x 1k pacing Race Cats 1 minute recovery. Just race pace.  3.8 miles.

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.000.000.000.000.0012.00

Met Tee for 12 today.  I'm all sorts of off schedule.  

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
8.600.000.000.000.008.60

Windy warm run with Becca before the storm hits

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.500.000.000.000.009.50

AM: 5.3 miles on a surprisingly nice morning

 

PM: Cole wanted a running buddy. 4.2 more miles

 

Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
1643.700.000.000.000.001643.70
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