Aubree Gailey

CROSS TRAINING--

 So since my left leg is strugglin a bit I have to take it easier this week. Today's workout for me was 15 minutes run then biked four 5 min intervals at level 15 with 2 min rest at level 8. That was tough. You forget how long five minutes really is! Quads were really burning. I couldn't do the entire 5 minutes on level 15 so I went down to 14 but made sure that my rpm's stayed around 100. Then cooled down on the bike. Then did abs
I ended up going 8 miles on the bike during the workout and 3 more during cool-down

Treatment: heat, massage calves because they are super tight which may be the reason for the other areas of my leg to hurt.

And I used my inhaler for the first time today.. It seemed to open up my lungs better :)

Cross Training--

Swam for 30 minutes straight... I thought I was done after 2 minutes, then realized how wondrous it is to switch up the strokes so it's much easier.. there is no way I could have swam for 30 minutes doing regular stroke (especially with no goggles). Then I went into the sana (or however you spell it) dang that is a weird feeling. that was only my second time in ever but i forgot what it felt like. I also, being as brilliant as I am, forgot a towel so I walked out of Golds dripping wet.. ah yeah what a great feeling eh.. umm no :)
cross training is a good change from running because it's not fun to just strictly run and run only.. it's good to mix it up a bit I think.

Cross Training--

Elipticalized for 30 minutes- Did the "Hills" workout and tried to stay inbetween speed 8-9 the whole time. It's not hard to hit the full 30 minutes but it's hard to maintain the same speed throughout the  whold workout.
I did abs after and like 10 "assisted" pull-ups :)

Treatment: Well Spencer (my trainer) thinks that I have shin splints but I really don't know what it is so he has me heat my calves (because they always get tight) and shins before practice and come in and ice my legs (ice bath or ice cups) after practice. Today I took an ice bath.. I always forget how freezing they are

Today I did half running half elipticalizing..
well i was supposed to do 20 minute run and 30 eliptical but I decided I might  as well run for 3 miles and 25 minutes so that what i did. I drove up to golds and ran around there and went in and elipticalized next to my buddy Kyle on the team and then did some abs and was done for the day.

Treatment: ice bath

Today was a whole bunch of different things for my pre-meet workout. Me and Brittany drove up to golds and biked for 10 minutes, elipticalized for 10 minutes, and ran for 10 minutes and did 4 strides down some street. Leg was hurtin during the run but during the strides but when I stopped in between them and also after doing them.

Treatment: I think I iced maybe I did nothing.. can't really remember :)

Left at 7am to drive up to pocatello.. I tried to sleep on the way there but not too much of that  happened.

Definitely not my best time but I wasn't expecting that. I had a lot of contributing factors that didn't help me to get a good time. I was sick, didn't get much sleep, drove up there and got there and hour before the race, shin splints, oh hmmm and sports induced asthma. Well I wanted to race anyways so i attempted it but I have forgotten what it is like to run the 800m and especially on a 200m track that is elevated. That is weird! My perception of what I thought my pace needed to be was not right because it freaked me out having four laps to go so. There were only 5 girls in my heat. a byu girl, a u of u girl, and me and two other teammates from uvu (stephanie talbot and brittany wilson) The first place girl got 2:23, steph took second with 2:24 and I took fourth with a 2:29and britt took fifth. I know for sure I could have gone a lot faster because i had so much energy the last lap and especitally the last like 50m but that race did exactly what i needed it to do. Tell me where I'm at and what I can do and just remember what it is like :)

Drove straight back home took a 10 min power nap then off to work til midnight. what a day!

2 miles of Speed

5 X 600m repeats for me today. We all struggled to hit the times coach Adamson wanted us to hit so he kept knocking down the time for us to reach 2 sec every time. He started us at 1:45s for ever 600 but we just couldn't hit it we were around 2:00's each time plus a few seconds. I had a hard time making my arms swing all the way through and I just kept tensing up and of course the normal problem I have when speed rolls around.. can't Breath but anyways.. Spencer told me to just cut the workout in half today because of my shins hurting but that wasn't what was hurting me in the workout so I ended up doing all five.. and it was only five which is not bad at all so I did them. I did what I could today and put effort into it.

2:01, 2:06, 2:07, 2:09, 2:09

I felt so good on the first one of course and I really thought I was feeling good on the last one but aparently the last one was just as good as the forth one which felt terrible to me. I did feel like I kept better form on the last one though.

Treatment: heat, got my calves rubbed out and then full on ice bath all the way

Today was just a slow recovery distance day...
But that's when my shins start hurting. I got out ten minutes and wanted to turn back it gradually got better. I ended up going 25 out and then back. I broke off of the girls going fast for our recovery day  and went by myself trailin behind them and steph and brooke joined me :) it was alright when we were headed back for the most part. We did find this cool golf course I'd never seen before which was fun but.

Treatment: massage from James on the whole lower leg... ooh he's brutal but it does feel better after :)

Speed Workout:

This was a great workout.. I really like doing this workout at the paces given.
5 X 400m at 81 sec. and 5 X 200m basically all out taking inconsideration that we had to do five so we couldn't ware ourselves out on the first one. So on the 400's I hit 81 seconds on all of them but the third one I hit 79sec. And for the 200m I was very consistent.. I hit 33sec on the first four and 32 on the last one. It was a very good day. I enjoy doing speed workouts when they give us an attainable time for us to reach :)

Treatment: The whole team had to do "Hot and Cold Bath" sit in the ice bath for 3 minutes and then into the hot bath for 3 minutes and did that three times (start  with cold, end with cold.) It felt really good after. I am super super sore afterwards.. not just from the workout but extremely sore from pilates actually so the workout just contributed to the soreness of that today :)

On your own Distance Day:
I went out a lot later than the rest of the little groups goin out because I had a lot to get done before hand so.. I  went by myself around the school, over the freeway, down Geneva Rd, up 4th south and back to the school. I was doing great and actually a faster pace for recovery than I usually do so I kept it up then about a little past half way around the loop my leg (left shin) started hurtin so I slowed the pace down a bit which honestly didn't make it feel any better but mentally it did so..  I went about 45 minutes
Afterwards I just grabbed an ice cup for my leg
Oh and just in addition.. my calves, quads, and just about every other muscle is super sore and tight right now :)

Today I was on my own because the team left up to BSU (Bosie State University) for our last indoor meet before conference. So for me today I just went to the gym and did the "Around the World" workout on the Eliptical for 25 minutes (3 miles) then biked for 5 minutes then stretched and did an ab workout.

Holiday!... but I still did a workout  :)
I started out on a run and made it for 10 minutes and I'm sure I could have gone longer but it was hurting so I figured I just better stop and cross train or something. So I went back to my apartments little gym and elipticalized and biked for a total of 45 minutes. Afterwards I did some free weight lifting with the dumb bells for just a bit.

Eliptical: 3 miles-- 30 minutes on the "Kilamanjaro Hill workout"
Bike: 3 miles-- 15 minutes on the same workout setting

*Went to Doctor McLane and got x-rays on my left lower leg to see if there was a stress fracture.. they said there was no definite stress fracture but there was something that look suspicious so they wanted a definite answer so I have to go in and get a bone scan this friday.. we'll see how that goes

Today I did quite the varitey.. it was me and Suzie at Golds today :)
Biked for 6 miles on the speed interval setting, then I just wanted to test out the treadmill and check to see how it felt to run and I went rather fast on the treadmill because the faster the less it hurt.. well it didn't hurt at all while I was running but man as soon as I stopped and got off I knew that something was still wrong and that is exactly what I wanted to make sure of. Then I moved on to the eliptical and just went for 10 minutes and then just for fun we went over to the stair stepper machine and did that for a continuous five minutes and boy is that tiring!
We then went over to the free weights area and did bench press (the bar, then + 5lbs, then +10lbs) then I used the dumb bells and did a short workout with those.

45 minute gym workout. Attempt on the treadmill which I won't don anymore and also eliptical for the rest of the time.

45 minutes at Golds- bike and elliptical

I didn't have much time to workout today because I had to rush from class to the gym to the radiology department to get my bone scan done. They first poked me with the needle and injeceted me with this radioactive material and mixed it with saline so it will flow better and sent me home to come back 2 hours later. I went and grabed food and did who knows what then headed back. There were three tests that they did. Like a 20 minute full body scan and then two, 5 minute scans of each view of the side of the leg so they can see the tibia better. They told me nothin and sent me home and told me to check with the doctor on monday.

Today I biked for 8 miles and did the elliptical for 2 more miles
Then I went and saw Dr. McLane to see what the results were on the bone scan. She said that it was a stress fracture... well more of a stress reaction where it is a stress fracture but the beginning stage of it so I caught it early before it got back like the other ones I had on my right leg. She doesn't quite understand why I keep getting stress fracture because that is not common to get them like I am so she is having me get a Dexa Scan and also a blood test done to check to see if my iron is low. I'm gonna get  that done tommorow at 1:00p.

Today I went to Golds with Suzie and did bike for 20 minutes and elliptical for 10 min and stretched. I had to do a short workout because I had to rush over to the Womens Center at the hospital to do the Dexa Scan. It was weird to me cause they did the scan on my lower vertebrae and my pelvis to check and see if the density was low there and didn't do it on my legs. I asked why and they lady said because if you are having low density on the vertebrae or the pelvis (which are supposed to be the highest density areas in your body-- or somethin) then that shows that we will have problems elsewhere but that is the area they need to check. Weird. Then I went over to the Medical Lab to do the blood work (might as well get it all done at once eh!) and they stuck me with the needle once again, in the same freakin area as the other day! and filled up 5 little tubes of blood and I was done. I then treated myself to a scrumcious tasting Jamba Jucie (Caribean Passion I might add) to make me happy. :)
They should send the results to my doctor, Dr. McLane, hopefully by this thursday and she'll be able to let me know what's goin on.
Man more and more problems just keep creepin up on me eh!

Swim workouts this whole week..

Today I did a 5 min swim warm up
2X3 min sprint run in the water  w/ 2 min active rest
2X2 min sprint run in the water  w/ 2 min active rest
5 min cool down
-- probably should have done longer warm up and cool downs but i was short on time because I had my anatomy lab i had to get to.. it's wednesday what can I say :)

30 minute straight Swim Workout