Recovery

Solid run up the canyon. Then lifted.

Wow I suck at blogging these days. Anyways, today I met Kiley at Draper Park and we just ran out and back on the trail 3.5 while ranting about everything. It felt GREAT! We run faster when we're mad.

Today we finally had our first track season workout! I've missed everyone! It was 3x8 minute tempo with 90 second rest today. I felt really good on the first one and ran a 6:37 pace with the girls. I ran with them the same pace on the second one until the last 2 minutes when I felt like puking a little. Gross. I did good on the last one and kept pushing myself. Overall it was a great workout! :) We got new foam rollers today, so the whole team was rolling out together. My left calf hurt really bad, so I went to the trainer and he found a giant knot and rubbed it out which HURT LIKE A BLEEP. After weights I went back and got a heat stem treatment for 15 minutes before going home.

Today we met as a team and had a lesson about nutrition :) Then I went for a 5 mile run with Aisha and Savannah. We ran down University Parkway and intead of turning on Geneva Rd we went straight just to see what was back there. Gross. It didn't even get us to 2 miles and it smelled like poop and sewage and more poop. We turned and went back to the track and finished up our run there. T'was fun. I rolled out in the training room after so I don't get any more knots.

Today we did a workout on the track. It was snowing which made it fun. We ran a 20 minute warmup around campus while the coaches plowed the track. We had different workouts for mid distance and long distance. I was in the long distance group with Vieve, Brooke, Ivie, Brigit, and Harley; we're all running hte 3K this Saturday! Our workout was 2x1000, 2x800, 4x400, and 2x200. My 1000s were supposed to be 4:00-4:08 but I was feeling good today and ran 3:55 and 3:58. I ran both of my 800s in 3:07, I think my window was 3:00-3:07. My 400s were supposed to be 84-88 but I ran 84, 81, 83, and 84. Pretty good! The 200s we were supposed to start them slow and gradually pick it up on the curve and be at full speed for the straight. I felt really great today! I ran a 20 minute cooldown with Vieve and then went and rolled out in the training room. Then we had weights and now I'm going home to make myself a burrito and snuggle with my cat.

Today was a water workout, so I went to Golds with Savannah, Maddie, Vieve, Emily, and Kenzie. We ran into Trac and Josh there too! We did a 10 minute pool run warmup, then 5x2 min on 1 min off. Then another 10 min of cooldown. Apparently it counts for 3 miles so hey. Then we sat in the hottub for a few minutes to stretch and massage. Ahhh.

Today I ate a bag of muddy buddies, then ran the Krispy Kreme loop with Vieve and Kenzie. We did the tunnels and roof today. Then we met Maddie and Taylor on the track for 2x200 strides because of our races tomorrow! Then Maddie and I built a snowman. Oh, and today was a sports bra and tights day.

FIRST COLLEGE TRACK MEET TOMORROW EEP!

Today was my first college track meet! Yay! I ran the 3k with some of my other teammates. On the BYU track it was 10 1/2 laps, ew! But I survived! I ran a 15 minute warmup with the other 3k girls outside along University Ave, then did some drills and stretches. I got a pretty good start, but it might have been a little too fast the first 2 laps. I ran a little behind Vieves the first 4 laps, but then a Westminister girl started passing so I went with her and hung onto her for a bit. I eventually passed her, but then another W girl caught up to me and even though I stayed with her for a while she passed me. At least she didn't cut me off or touch me, that's a high school thing. On the final kick the other W girl from earlier outkicked me, and I gave up a little bit. I was a little upset that I hadn't made my goal time of 11:20, but my Coach was still happy with me which made me feel a lot better :)

Today we did the usual campus warmup but went all the way to Walmart because it was 20 minutes instead of the usual 15. The 3k-5k runners workout was 6x1000, with our windows getting faster by 2 seconds every 2 1000s. Vieve and I were supposed to go 3:57-4:05, 3:55-4:02, 3:53-4:01. We went 3:55, 4:02, 4:02, 4:01, 3:59, 3:57. Vieves had the inside on the 1st, 3rd, and 5th 1000s and I had it on the 2nd, 4th, and 6th. It's nice to trade off :) We did a 20 minute cooldown, the institute tunnel and roof loop backwards.

Lifting today we did hang cleans, single leg RDLs, marching plank series, abs, three way balances, and a few new things.

Recovery 5 with Aisha, Vieve, Shae, Harley, and Taylor. We just did the Nelson's Grove run. It was a sports bra day. Sunny and warm :)

Today we ran a 20 minute warmup then drills and stretches. The 3k-5k group workout was 14x400. Vieve and I were to run them in 87-89, which we handled well! We had 2 mins jogging recovery between them all. We ran them in 86, 86, 89, 88, 87, 87, 87, 87, 87, 86, 86, 89, 86, and 79 since Coach told us to hit 84 or under on the last one or we'd have to do another. I think our times are going to be bumped up, which is good :) I'm excited! We ran a 20 minute cooldown with Caitlin around campus. Later we all foam rolled and paired up for coconut oil massages, it hurt so good! Lifting today wasn't too bad, we had dead seal lunges, jump lunges, front squats, pull ups, inverted rows, and the partnered sets of knee tucks, butterflies, v-ups, scuba steves, and toe touches. Plus core. Then I ate a whole pizza.

Today we went to Golds and just did our water workout. 10 min warmup, 2x3 on, 3x2 on, 10 min cooldown then hottub massages.

Ran the Krispy Kreme loop with Vieve, Sav, Em, Kenz, and Mads. They're all racing tomorrow, and I'm going to a wedding. But I did the pre race workout with them anyways just because. After the run we did a couple of 200M strides and 100M strides, with stretching and drills. Then ice ice baby.

Today we met at the Church by Vintage park and Carterville to do our Carterville hills workout. I remember last time we did this workout back in September or October, and I did really bad, so I told myself that I was going to do better today. I did better than I predicted I was going to, which was great! Coach even let us skip a hill, and it was the one I was dreading! :) I felt really good. On the 2nd to last straight my plantarfacia hurt really bad and my options were pavement or ice, so I ran kinda funky. The gatorade today was purple, and we took this adorable picture. I love my team!!

Went for a run with Emily from the WAC. We just ran out 2.5 and back on Geneva.

Today Shae and I wore our matching tights! We all went to Vintage Park to do our 4 mile tempo. It was great because I was mentally preparing for 6 miles. We ran our warmup from the park to our starting line, then ran 2 miles up the canyon and 2 miles down on the PRT. I think I was supposed to go from 7:20s to 8 minute, but I was feeling good mentally and wanted to try and run with the 6:50-7:30 group. We stayed together for the first mile at 6:43, then Shae and I kept up the 6:43 and got 13:26 at the 2 mile mark. We regrouped with everyone and started the way back down. This time Emily biked alongside Shae and I as we ran a 6:34 pace. Overall it only took us about 26 minutes to run the tempo. I did so much better today than I did when I first ran that workout back in the fall! :) We ran our cooldown back to the cars, got yellow gatorade, and drove back to the WAC, where Em and I rolled out and gave each other calf and hamstring massages with the coconut oil. Lifting today we had weighted front squats, pull ups, inverted rows, core series, band walks, and dead seals lunges. Instead of the usual 2.5 lb on each side of the squat bar I moved up to 5s :) I remember the first week of lifting when I could barely lift the bar. And I did 3x5 pull ups instead of 3x3 :) Feeling happy! Might go to a kickboxing class with Morgan tonight!

Today I went with Sav, Vieve, and Em to Golds for our usual pool workout. We just pool ran for 30 minutes while Coach Evans walked alongside the pool teaching us the importance and the benefits of cross-training. Then we stretched in the jacuzzi.

Today we all drove to the Provo Airport to do some loop everyone said was so great. Yeah, mud, ice, and snow are so much fun! :) The packed down snow wasn't that bad. When we got to the lake we kindof wanted to run on it because it's frozen over, but then we remembered Jason's story from Christmas break and decided not to try it. I turned at 2.5 with some of the girls because we were told the loop was 8 or 9 miles, but when we got back we were told it was really 6.5. Dangit. I slipped on a sharp corner and hurt my knees, but it wasn't that bad, I just laughed it off and we joked about that time I smacked my face on a sign and fell over. Weights wasn't too bad today either.

Today we ran a 20 minute warmup to and from Walmart then did our drills and stretches. Our workout today was 16x400. Vieves and I were supposed to go 85-90, and we ran 83, 86, 85, 84 the first 4 then everyone switched directions. Then we ran 88, 88, 83, 85,  and 86. Then we switched back and ran an 88, then Coach told Vieve and I that we were done at 10 and to just do a distance run. We didn't know why, so we just ran along the road by the WAC to Center Street and back. Later we asked him and figured out :) Anyways, lifting today should be pretty good. I can't wait to go home and eat an entire pizza and snuggle with my cat.

Today I went with Kenzie and Celeste for an 8 miler. We ran to Center St and up to State St. We turned on University Pkway then took the Krispy Kreme way down and around to the tunnels, where we went up and around campus the longer way. We finished off with 2 laps at the track. Then Kenz, Aisha, and I did a couple of strides for Savannah's photography project :)

Today our workout as 5x2 minute pushes. We drove over to the Murdock Canal by the Verticle Mile and warmed up for 20 minutes around the park and neighborhood. We did all of our drills and such. The start was a bit icy because we went under the tunnel, but after that it was fine. The rain was really light, which was nice, but it was a little cold. We ran 3 out and 2 back, then added it all on to our cooldown. Not too hard of a workout. After, Em, Vieves, and I took naps on the couch in study hall before weights, which made us even more miserable during weights. I blame the rain. Weights weren't too bad today.

Pool today