Well here we go...

2 mile warm up then 2 x(1:00, 1:30, 2:00) fartleks. 2ish mile cool down 

4 miles with 4x1:00 hills and then 6x200's with weights afterward. Passed this girl in my ward that I've been trying to get to go running with me all year and she finally decided that we should run together. So I finally will have a running buddy!

3 easy in the morning. It was really easy, I ran with my roommate and she doesn't run a lot. So we took it nice and slow. But that's ok cuz I wasn't technically supposed to run today anyway. Plus it reminded me how much I love running in the morning so I think I'll make this a more regular thing

So I was supposed to run a 5k today but since 5ks are scarce there were none to be found. Jk they're not scarce just in logan today. So I went on a tempo run. What da! All by myself? Ali Johanson?! Yes indeed. Well it wasn't very long but I haven't done a tempo run in almost a year so naturally I cannot go forever going speedy fast. So I did 1.6 miles at a 7:15 pace about. It slowed to 7:22 my last couple minutes, but it sure brought back lots of memories. Memories of how much I hate tempo runs, ahh. Ha but was still good! I was actually feeling really crummy all day, I think from something I ate last night so decided going on a run could help and it did. Then went up to the gym and did some weights

So bit of an interesting workout. So I did 3 miles warm up then 3x(2:00, 2:30) intervals. I tried to keep the intervals about 7:30 ish. I was getting really tired so after a set I would cool down but have to walk a little bit. I was supposed to do 2 mile cool down but that would have resulted in me going over 7 miles which I haven't even done on an easy run yet. So I just did half a mile cool down. I think one of the reasons I was so tired is cuz it was pretty chilly this morning so I wore a long sleeve, black, form fitting shirt to run in. But the weather jumped like 20 degrees from this morning so I was very hot on my run. Also I looked at my average pace for my whole run and it was 8:05! Granted there was some walking in between not recorded but still. Even my warm up miles were fast. So I need to warm up a little slower and make sure I get a good recovery in between reps so I can do the workout better. After I headed up to the gym and did some weights

Long day! Hills today, which is actually great because there is a hill going into logan canyon so I do them there and it's just beautiful. I had 4x1:30 minute hills. Were pretty tiring. Had to get 6 miles in so I finished running around first dam. Then ran to the gym, did 6x200's and weights. 

Easy 3 in the morning with Lauren. My body was exhausted from yesterday's workout

Easy 4 in beautiful weather. My body is still pretty tired tho

Back in st George! Ran from my house across the bridge to the river trail. Holy cow it's actually kinda hot here! Got a slight tan line from my yoga pants so need to start wearing shorts for this kind of thing. Had a really nice pace the whole time! Listened to a talk by s. Michael Wilcox about c.s Louis it was so good! So fantastic day!

Ran this morning with my dad. 3 mile warm up then 3x(2:00,2:30) intervals at riverside elementary. Cut the cool down short cuz my sister was emailing me and I had a dentist appointment. 

Same workout this week as last. 4x1:30 hills with 6 miles total. 6x200's at the gym, the best song ever came on as I was finishing my last few sets. Weights after, man I was tired today. I think I'm getting sick again :P

Technically 3 miles well my treadmill got to 3.25 but I walked the first mile cuz my dad called me the second I was starting to run. But I also biked for "3" miles after that. I don't know if I ever believe those stationary bikes

Ran about 2.5 miles to the gym, did some weights then ran home 

So this run sucked. Went to herms for breakfast this morning but then I have lots of other things to do today so I just hoped out and went on a run right after. So I had all these sausages and pancakes sitting in my stomach and I wanted to throw up for the first 4 miles. I was supposed to go 8 but cut it short. Last couple miles it started snowing really hard and the wind was blowing a lot and I was running into the storm. So nonetheless my face was frozen by the time I got home. But it's all done now

So..man I'm struggling a little. Ran a 3 mile warm up and my plan was to go run around the elementary school track but I got to the school and they had no track. So I ran up and down 100 east for a while but then I got to a point where there were just too many stop lights. So finally on my last rep I made it to the tabernacle and ran around there and that ended up working great so I'm gonna do that next time. But my workout was 2x2:00, 2x2:30, and 1x3:00. So I completed those but resting times were a little sciwampas. Then I did 6 GPs and tried to run home. I was trying to avoid the really big hill so I just kept going but there kept being dead end after dead end so I ended up going a lot farther than I planned. So I stopped running at 7.5 miles and then walked 2 miles home. Luckily the horrid wind from this morning stopped so..all in all I really went 9.5 miles but you know whatever

Woo hoo 9 miles! Did 8 miles easy plus 4 GPs. Pretty windy but other than that it was a nice day and up until the last mile I was able to keep it under 9 minutes, my last mile averaged at 9:00 flat. My average pace was 8:38 tho which is perdy good. I have the biggest blister on the instep of my foot and that kills

5 miles with 15 minute tempo. Really cold today :(

Was supposed to work til 2:30 but ended up working later so got dark and cold so just ran for 28 minutes