Nature Calls....

Hey girls! Sorry about this morning. I did "make it". I'm sure you were dying to know. :) Once again, I have sworn to never eat Domino's pizza.

One cool thing....I realized that I can run a lot faster than I thought I could. And maybe I should work on my speed more often.

That's it. See you Friday!

Reunited

Ok so I'm humming away.....the ol' Peaches and Herb song Reunited...Reunited and it feels so good. Here's a link (just in case it's past your time.)
www.youtube.com/watch?v=OB3PKNqFeO0
The Runner Girls are back at smacking pavement on Monday 5:45AM....Hooray! I'm looking forward to it. See you then.
Sr.

see you fri. A.M.

sorry Em sr about wed. I somehow didn't get your message until it was too late. I will be there tomorrow a.m. for sure.

Running Wed?

Just checking on you girls. Is the plan still to run on wed.? let me know. Ems jr. did you get my message? let me know what days work for you. I am back at doc's offices today. Maquel has a dentist appt to get her chipped teeth fixed and then yesterday Caleb slipped on the kitchen floor and has hurt his "new" leg. We are seeing the ortho doc today. Hoping for something minor, he is in a lot of pain though. See you tomorrow AM unless I hear otherwise.

Get Well!!!

Ems Jr.- we do miss you greatly! Hoping that your body will kick this illness to the curb! please let me know if there is anything I can do for you. Seriously, dinner, babysitting, grocery shopping, house cleaning anything! I would love to help!

Ems Sr.- I am hoping that your injury will heal itself and that you will have a speedy recovery. I'm no doc, just a coach, but my advice would be to baby it as much as possible with lots of stretching and the heat/cold packs. The same invitation is for you. Please call if you need anything at all.

In the meantime Coach will be trying to coach herself. LOL! I suppose the Ipod will have to suffice the runs that were filled with the motivator, the debator and all the fun stories and comments inbetween.

-Coach D

Taking a break

Well it looks like a small break for us. One sick, one hopefully small injury and a coach left with no one to train. Also, I will be gone Tuesday through Saturday the 11th. SO.....hopefully we will all three be ready to give it another go Monday October 13th. I'll do my best to nurse my knee for the next 12 days so I will be ready to hit the road. Em Jr. I posted a comment on the previous entry but just in case you didn't see it....GET WELL SOON. I miss your motivation, girl! If yall get a chance post ideas and/or info on what training you would like to follow.
Until next time,
E Sr.

I'm not well :(

I'm sorry I missed this morning. I decided not to go running last night when I got home from work, but didn't have the energy to get downstairs to let you know on our blog. I think I had a fever at work- I'm really achy and my throat hurts. Poor little me. :) I'll be fine in a day or two. How was the run this morning? Have a great weekend.

E Jr.

Happy for you!

Ems-

I am so glad you found the store. I returned a message to you but wasn't sure if you got it in time. I am so happy that you were able to get new shoes and that you had a great experience. See you early AM.

New Shoes!

Hi E Sr and D! Hope you enjoyed the trails today. I didn't go running last night....my sister and I went to the temple instead. Anyway- I made it over the the Run AZ store and got checked out. He said my shoes were much too old, too small and the inserts were all wrong, pushing my feet outward. Phew- anything good about them, sir? :) I tried on quite a few pair, loved the feel of one in particular and actually bought them! Since the new color of this model had come out, I got them for $65 which I thought was great! Oh, and I bought them in a size 9.5, a full size larger than my others. You were right Dayna!! He also said my Achilles tendon was much too tight, along with my calves which is causing my plantar fasciitis to act up. So I also bought the calf stretcher. I'm a sucker. But thank you for the referral to this store. I really enjoyed my experience and can't wait to run in my new shoes. I also learned you shouldn't put more than 450 miles on a pair of shoes. So I found an online running log (see link at left) to keep track of my running and shoe mileage. See you in the morning!

not gonna make it!

I am not gonna make our run tomorrow am. I will run on my own. I will see you friday for sure.
Dayna

Thank you

Just wanted to thank you both for making our run on my special day so memorable. I really got a kick out of telling the kids what you guys did for me (They think we are very silly).

ragnar race

Emily- Iwill pay you mon. morning for the ragnar race. It was $85 right?
-Dayna

Congradulations Lyndsey!

just had to give a little shout out to lyndsey. "WAHOO!" she won first place in her age division for the triathalon this morning. Have a wonderful day and I shall see you 5 am monday morn.

Utah Peaches!

Dang! I missed out on the peaches. Did any of you get some? I shall see you bright and early! Have a good night.

phew! I will have the car tomorrow and I can meet you usual place, usual time.

Don't fret, Coach Dayna has returned. You guys are hilarious! I must say that was a nice run this morning. I love running with the Emily's. Did somebody knock on wood? my problem for this wed. is that my other half has to work at 6:00 a.m. (has to leave by 5) so I could map out 4 miles around my casa or I could run on my own. This week is 5-4-7 and walking 45 min. on oppostie days. Next week we will do 6-5-8.

green smoothie-

5-7 green leaves (lettuce, kale, chard, spinach) anything green
2 cups berries
1 banana
2 ripe peaches (skins and all)
2 cups water (or more until you get the consistency that you want)

blend together and enjoy! from the book, "Green for Life"

Love the 7 miler

Nice work on the 7 miles by way of Gary. You rock E Sr. Dayna- where are you? We need our coach back. What's the plan for this week? I'll be out there at 5:10 in the morning- Monday- game for whatever.

When I was in Tucson this weekend I ran for 60 minutes. I was along the river and didn't know how to judge the distance, so I went for time. Tucson is way cooler (temp wise) than the QC. I did run past quite a few homeless people which made me feel nervous and compassionate all at the same time. That would be a rough life. I've got it easy. See you in the morning!

E Jr.

Update for the E's

Monday we did a 3.5 mile run, today we did a 50 minute run up Thompson and back. Coach Dayna we need your advice. We have done 5 and 6 miles for our long runs, what should we do Friday? We are looking forward to having you back. Also ladies, my mom found a deal online for my running shoes (about $13 less than what I found). http://www.kellysrunningwarehouse.com
Until next time.
E Sr.

My first post

Hello Runner girls! My friend, Kamalani showed me how to post and I'm so excited. I gave her our blog address so she'll be checking it too. Dayna- she's my next door neighbor that has started running with us.

Anyway, we did our 50 min jog today. We stopped a couple times to walk. Kamalani clocked it and said it was about 5 1/2 miles. Hooray!! I'm looking forward to our 6 miles in the morning- rain or shine we'll be out there. It's really storming at the moment.

Dayna- we're going to head out to the San Tan Regional Park on Saturday for the 4 mile run. Those hills will seem easy to you when you get home from Utah. How are things going by the way? We miss your smiling face. I'm anxious to hear more updates about Caleb. We would accept Caleb updates on our running blog. :)

Awesome!!! I hope friday's run went well. I was able to run saturday morning. I just went out for an hour, I have no idea how far I ran but I don't think it was 6 miles. There are so many hills around this hospital (it's up on the mountainside, but has beautiful views of salt lake valley) and I tend to go slower uphill.
For this week, if you do a mon, wed, fri. I would go for time on mon. & wed. so go for 50 min. (run about 9-10 min. walk a min.) take a new trail, make it fun and just go out 25 min and then come back. I would do that for mon & wed. Then on Fri. I would go for 6 miles. (run a mile, walk a min.) remember, it doesn't matter how long it takes you this day you are going for miles, not time. Again, if you have to walk the last mile don't worry, do what you can and just finish the 6 miles. On tues/thurs if you can, I would walk about 50 min. each day, at a fairly fast pace.

I watched the men's marathon and could not believe that they did not slow down at all, the whole time. unbelievable!

"If you tell yourself You can't do it, then chances are, you probably can't". (unknown author)

good luck this week! You guys are AWESOME!!!

Run for the E's

We did a 3 mile run this morning and are planning a 5 miler with the run a mile and walk a minute technique on Friday. I added a link to the side bar so we can keep our route tool handy and I was also able to figure out how to save a route. SO if anyone comes up with any new route we can check it out before hand and keep it for future runs.

Welcome to our blog!

Hey Girls-

I hope that this will help keep us all in touch. I am running 6 miles tonight with the method of running a mile, walking a minute. I hope you Emily's have an awesome run tomorrow morn.