Sunday, March 22, 2009
Monday, March 2, 2009
When Emily Ward finished 9th in the Philadelphia Marathon Half Marathon in 1:25.09 last November, it was just the latest in a long list of excellent performances. Emily had also placed 12th in the 2007 Broad Street 10 miler in 1:00.33 in a record setting field of 15,882 runners, and has also placed high or won many races in her home turf of Richmond Virginia.
Emily, a class of 2000 graduate of Gloucester Catholic, was the teams last qualifier for the Cross Country State Meet of Champions in her first and only season of cross country. After an outstanding collegiate career at the University of Richmond, (a 2004 graduate with a BA, Political Science)Emily is employed with the Virginia Department of Planning and Budget. She has also hit her running stride -- recently lowering her PR's in almost every distance. Here are some of Emily's PR's:
3000m (track) 10:25
5000m (track) 17:53
10k roads 37:47
10 mile 1:00: 29
Emily's favorite workouts are 5x 1600 cut downs with each progressively faster, and any run by the scenic James River.
Emily's favorite foods for fueling include Mack and Manco's Pizza, Peanut Butter and Honey sandwiches and coffee.
She is currently training towards the Fred Hardy Invitational 5000 at the University of Richmond on March 24 and the Monument Avenue 10k also in Richmond.
Emily's running philosophy? "Understand the purpose of every workout and stick to it. Have the confidence in your training that if you take it easy on recovery days and go hard during workouts, that it will all come together for the race!"