Emily's training blog

Week starting Sep 08, 2013

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Location:

Taylorsville,UT,

Member Since:

Sep 17, 2007

Gender:

Female

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

2 x Deseret News 10k winner

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

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

3 x USA team member

Short-Term Running Goals:

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

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

 Stay healthy!  (My biggest challenge!)

Long-Term Running Goals:

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

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

Personal:

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

Miles:This week: 0.00 Month: 89.10 Year: 1505.43
NB 580 Lifetime Miles: 49.79
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
80.500.000.000.000.0080.50
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
14.500.000.000.000.0014.50

I tried out my new marathon flats on my workout today.  I'm not quite sure about them.  They are the Asics DS Racers.  They are supposed to have a little more stability than normal flats.  They feel a little heavier than a flat, more like a lightweight trainer.  But, maybe that's good for a marathon.  I liked them better than I thought I would.  The only issue I had is that the heel of the shoe comes up higher than my other shoes.  The left shoe left the back of my heel raw.  I will try them with some different socks, but I may be ordering a different pair.  

I warmed up 2.5 miles, and then ran 4 x 200.  The  workout was a ladder workout  400, 800, 1200, 1600, 1200 800, 400.  with 400 recovery, except after the 400 which was 90 seconds.  Here's my paces, and my mental reactions to each interval:

400  77  (OUCH!  400's are hard!)

800  2:47 ( a little too relaxed on this one.  It was dark.  I was running by feel)

1200  4:12  (Same pace as the 800.  Pretty decent!)

1600  5:40  (and a negative split 2:52, 2:48.  Woo Hoo!  I think my body likes 84-5 pace today.)

1200  4:14  ( Had to run pretty hard the last lap to hit under 4:15

800:  2:45  (Better!  Glad to see that 2:45!)

400  78  ( Eh.  At least it's under 80)

I felt great (well, marathon training great) today.  It's tough to push my body into the uncomfortable speed range.  However, it likes "comfortably hard."  My goal has been to let my body take control and not force the efforts.  I run better relaxed.  I'm happy with today.  I feel really ready for this marathon.

2.5 mile cooldown.

 

PM:  I needed a few more miles, so I ran with the East High team.  They were doing 6 x 800 with 400 recovery.  Woo Hoo.  Double workout day.  I just paced some of the girls on their repeats.  Nothing too strenuous.

Comments(4)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
13.000.000.000.000.0013.00

AM:  10 miles.  ugh.

PM:  3 more.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
14.000.000.000.000.0014.00

Threshold run today.  I warmed up two miles and then did a 10 mile tempo.  Well, actually, I did a 45 minute tempo.  I was really struggling at that point, so I finished the last 2.65 miles running 1 minute on/off.  Still, I managed the full ten in 61:48.  6:10-11 per mile.  I cooled down 2 miles.  14 miles total in 1:31:05.  Overall, it was a good workout.  It just wasn't the easy 6:03-04 average that I ran 2 weeks ago.  

Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
12.500.000.000.000.0012.50

AM:  7 easy miles in the nice cool fall weather.  Morning runs are very enjoyable right now.  

PM:  5.5  Down to 4100 S, back up 2700 W.  I checked in on Cole at soccer practice before heading home.  I thought splitting my mileage into two shorter runs would help mentally.  It worked this morning . . . not so much tonight.  But, there was a rainbow!

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
20.000.000.000.000.0020.00

I decided that I didn't want to spend my birthday running 20 miles.  Plus, I have to coach at the BYU Invite tomorrow.  So, that left today for my last pre-marathon 20 miler.  It was a tough one.  

Jenny and I met at the river at about 8:15 this morning.  Sleeping in (all the way until 6) was wonderful!  It was pouring when we started, but the rain quickly turned into a light drizzle.  Then, the weather was perfect, if just a bit muggy.  We ran out past the International Peace Gardens, to 5th South.  After the turn-around, the sun came out, and then it was really hot and muggy.  We were clipping along pretty quickly today though.  This was surprising considering my legs are so dead.  We passed 2 naughty landmarks that were spray painted on the sidewalk.  Oh, the things that amuse you when running.  It seems that when I run with Jen I possess the humor of a 12-year-old boy.  

We picked up the last few miles, and finished in a 7:06 per mile average.  I was thinking about my first twenty on the river trail where I could only muster 7:25 pace.  

So, the hardest work is done!  A little drop next week, and then full taper! St. George, here I come!  

Comments(2)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
6.500.000.000.000.006.50

Happy Birthday, to me!  I'm 33 +3!   But, when I ran I felt eight-tee!  Because of yesterday's twent-tee!

Comments(3)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
80.500.000.000.000.0080.50
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