Emily's training blog

Week starting Nov 02, 2008

Previous WeekRecent 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 MessageMonth ViewYear View
Graph View
Next Week
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
43.0011.000.006.000.0060.00
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
4.500.000.006.000.0010.50

I ran a 2 mile warm-up, followed by 4x 200.  I wanted to run 10-12 x 1000 meters under 3:30 with 2 minute recovery. 

1.  3:23.14

2.  3:24.69

3.  3:22.41

4.  3:22.72

5.  3:22.94

6.  3:20.98

7.  3:21.99

8.  3:21.09

9.  3:20.06

10.  3:19.36

I felt really relaxed today.  I stopped at 10 because my right calf was starting to tighten, and I didn't want to hurt it.  It's a little sore now.  It is nice to see my pace getting faster.  The last time I did this workout, I only managed 8, and averaged around 3:25.    I ran a 2 mile cooldown to finish.

Comments(1)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.500.000.000.000.009.50

Bad weather forced me onto the treadmill this evening.  My calves were sore today, so I put in my heel lifts before I ran, and they seemed to feel better.  I had pretty good energy after yesterday's workout.  I started out at 8.7 mph, and increased the pace every five minutes.  When I hit 40 minutes, I increased every three minutes, and the last mile I increased every minute.  Total time: 61:18 for 9.5 miles.

Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
0.000.000.000.000.000.00

Cross Trained today. My calves were very sore.

Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
9.000.000.000.000.009.00

Calves felt fine running, but they are sore in the mornings.  I ran the 4800S to River Trail, to 1300 W route.  I ran int in 58:00, and felt pretty good.

Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
5.008.000.000.000.0013.00

Tempo run day!   I met Bill at Liberty Park for our weekly tempo run.  We warmed up about 3.5 miles.  I ran 47:20 for eight miles.  I fell off the pace a bit on the seventh mile, but made it up on the eighth mile.  5:55 average.  I went through six feeling pretty good, but I need to learn to concentrate better after that.  I can tell my endurance is improving, though.  If I could run a marathon at 5:55 pace, that would be awesome!!  We cooled down one lap around the park, which is about 1.5 miles.

Add Comment
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
15.003.000.000.000.0018.00

I ran an eighteen mile long run today, but ran a 5k race as part of it.  Bill wanted to run a race out at Wheeler Farm.  Since I wanted a running partner, I agreed to run it.  We ran a 2 mile warm-up.  I didn't want to run that hard in the race.  I kept 6 minute pace, with my total time being 18:34.  Then, we immediately changed shoes, and ran 13 miles.  We ran up Creek road to Wasatch Boulevard.  The first 6.5 miles were run in about 50 minutes.  I ran 43:30 the second half.  My legs are very tired. 

Comments(3)
Easy MilesThreshold MilesMarathon Pace MilesTrack speed mileageHill mileageTotal
43.0011.000.006.000.0060.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: