Aubree Gailey

AM- Morning run along Geneva Road.. oops I kind of missed class while I was running this.. I forgot when my class started and I walked in just a little late.. try a whole hour late.. oh well what can I say.
Anyways.. good slow run 30 minutes 

PM-  40 mintues run later with the uvu team..

so 70 mintue run total today

20 minute warm up before some speed work...(just ran  all the way around campus.. all the way around)
We did a 30 minute speed workout. 1 minute fast 2 minute slow for 30 minutes straight
I felt pretty good for speed work.. normally I don't feel good when we do speed work, but today was good.
about 10 minute cool down and strides

Run around Laramie, Wyoming xc course to check it out before the race tomorrow
ran about 30 min

AM- Run with Bug to just shake out the legs before our first real college race (just 15 min)

PM- 20 minute warm up for  the first big race!

THE RACE!!! First College XC meet ever!!!!!!!
Laramie, Wyoming (against Colorado State and Wyoming)
It was brutal.. let me tell you that. But it was worth it.
My stomach.. diaphram.. who knows what it was.. "it" was hurting almost the whole race.. I  felt good for like the first quarter of the race then, found the wall. I did alright for my first race I guess.. I took 26th overall and 10th place out of the uvu girls.
It was hard for us all because well.. we left thursday morning at 6am and took the good old vans. We had a lot of waiting around. We basically waitied from then un0til friday night. Race started at 6pm however... it was raining like crazy when we got there and they delayed the race due to lightning. So we started at like 7. It threw us all of having already warmed up and done strides at like 5:30 and then being delayed but all I have to say is that.. The First Race is DONE!!!

Did a cool down after the race while cheering for the uvu guys.. just did a 10 mintue cool down

Ran around Provo after watching the BYU autumn classics XC meet. It was great I got to see both my UVU team and my Riverton team there.. well some of the UVU team-- the ones that ran unattached. I got to talked to Barnesy Boy and he gave me a run to check out.. I ran up to the Provo Temple from the BYU track and to this hidden park. Rock Canyon- there is this huge gully or something or other that you don't even know is there at first.. Fun little 4 mile run (even though it was by myself)

Technically I didn't do a run today.. supposed to go out and do a 70 minute run but my family was going on a hike up to Dog Lake and I wanted to check it out too so therefore.. bailed on the run but it's not as bad as it sounds. I was going to go hiking early in the morning (so i could still run) but when I went out to drive to Riverton.. my car wouldn't start. I had to wait for my dad to come down and charge the battery and we made it all the way to the Bangeter exit. I was in the front of the line at the light and the car just stopped again.. jumpstarting the car right off the freeway!! we had to jumpstart it one more time before we made it home. We left it charging and left on the hike, got back in time to get a few things done and head off to work in orem til midnight! (I had to take the good old family Tahoe.. cause we came to find out my car has a bad alternator.)
So.. no run! uh oh

Speed Work-- Intervals

1600, 1200, 1000 (all 5k pace), 800, 600, (3k pace) 400 (all out)     total: 3.5 miles
warm-up and cool down of course-- about 20min for each

I  did really well today.. not so much at the longer intervals like the 1600.. not so good but everything after that.. I just got better and better and closer to the top girls. I was like 11th girl for the first ones and by the 800 I was top 6 girl and 400, 4th girl in... it think... boy that felt good running up there with our best girls today.. that doesn't usually happen :)

Ran "The Pipe" It's a run in Provo and there is a spot on the trail that you can run on top of a pipe.. it's pretty fun. You start with a freakin huge uphill for about 3/4th of a mile but it feels like forever! It was steep. Once you got past that it was pretty flat for a trail run but of course still way rocky. Something has been hurting in my right leg.. not sure what exactly is wrong but I lasted. Me, Bug, Angie and Brooke turned back a little early and went back on the provo river trail and went a little longer than the rest not knowing it but we made our way back fun finding some wild apple trees and pulling off some pretty good stunts to get them :) 

Man today was Brutal!!!!!
Crazy hard Hill Workout!!
We went to the same place that we ran "The Pipe" and that super hard beginning.. yep that is where we did hill repeats 600, 500, 400, 300, 200 and then Again!!! I decided to get the long ones out of the way first so I did 600, 600, 500, 500 and worked my way down but the less meters.. the more steep it was. At the 400 meter mark it leveled out but the rest was completely uphill. I pushed it real hard today and did very well but I was dying cause it was extremely hot, no shade, and No Water! We didn't have any water until we were done and I was so so thirsty after the first two so it was hard to keep  going when you are that drained. I think this workout I honestly pushed it the hardest I have ever pushed on our hard days. I even did a long cool down afterwards and I drank like a gallon of water at the delicious drinking fountain on the provo river trail. But the best thing of all was that we jumped off a bridge into the Provo river and that was freezing.. it was great! It was our ice bath for the day.. that cold.. That good :)

 -Treatment after practice: heat, ultrasound, and bone stim on my right leg

We ran in Orem from campus up to Scera Park. I love that park.. I had never been there before but it was great.. there were grape vines along the whole fence around the park.. ate the best purple grapes ever while continuing to run.. there was this amphitheater playing music at the park and we ran through there around the whole park twice and stretched there and went back.
This run was definitely a recovery run.. today me and bug stayed back at a conversational pace that we could both handle and it felt great.. a real recovery day!
It was about a 50 minute run. 4 Strides after

-Treatment before practice: heat and bone stim on my right leg

Run from Vintage Park up to the Indian Trail Head.
Me, Bug and Nancy weren't sure what paths to take on the trail and we lost site of the other girls cause they were crusin up.. and I was freakin dead. It was some good steep hill for about 2 miles up then it leveled  off.. at least it was supposed to. We took the wrong  trail and that led us up more hills, higher. We knew we were  going a different way than them but decided to make our own run out of it rather than trying  to find them, cause we knew we would never catch them now. We saw this cool Gazebo out in the distance and decided to run out to that. That was an amazing outlook over the valley. The sun was just peaking up over the mountains. Man that was pretty. We ran back down.. which was amazing rather than brutal uphill. Downhill pain is way better :)
We ran for 1 hour 35 minutes. Long Run Today, but I actually enjoyed it... and it was a freakin Killer Week!!!!!

After our forever long run we treated ourselves to some All You Can Eat French Toast with the best carmel syrup, yes of course, at Magleby's mmmmmm! And after that we went to "Sliding Rock" in Alpine. That was way fun, I had never been there before. The best thing about it was watching peoples' face after they landed in the Freezing cold water. Good Times :)

Speed Work:  Speed Changes, then (4, 3, 2, 1)
We went to Orem High so we could use their track.
Speed Changes-- (2 miles) 100m full out (100%) then 100m float (fast jog).. repeat that for 2 miles. We got a short break after mile one. Then we did 400m fast, 100m recovery, 300m fast, 200m recovery, 200m fast, 300m recovery, 100m fast. 25 minute cool down
This was hard of course but not as bad as I assumed it  to be... I mainly just couldn't breath.. that's all.

Treatment after practice: Spencer really isn't sure what is wrong with my right leg.. today it hurt the worst than it ever has.. but the weird thing is is that I don't feel the pain during the workout.. only before and after also during warm-up and cool down it hurts. My leg has like this throbbing feeling and achey.. I honestly  don't know how to explain it.. It was hurting all night at work. I can feel it standing or sitting. Weird problem. They had James do a deep massage down the shins.. I think that was what he did.. all I know is that James gives hurty massages.. I basically cried today.. jumped big time when he hit the hurty spot.. they are like.. it's ok to cry.. it hurt that bad

We were supposed  to go for a 60 minute run today.. so I was going to split it up and do 40min during practice time and 20min later tonight.. but as soon as we started I knew that wasn't going to happen. After the first step I was already limping. After like 5 minutes I wasn't really limping but it still really really hurt to run. There was a group of girls turning back at 13 minutes "the hurt girls" so I figured I better go with them. We only ran 25 minutes so we went to Gold's Gym to finish the time, cross training. We went inside their Cardio Cinnema so we got to watch a movie while we biked and used the elyptical. That made the time go a lot faster cause we were in there for 35 minutes and I had no idea time was up cause I was just zoned into the movie. I like that.

Treatment:
before practice- heat, stim, streched
after practice- tested to see if I have a stress fracture and they don't think I do, so he gave me
Graston... I basically  cired. I was squimming all over the table cause it hurt so
so bad. Then I streched out afterwards. I'll be filling it tomorrow!
I don't know what it wrong with my leg!!

We did a 12 minute tempo out and 12 back (down the provo river trail).. it was supposed to be a way easy pace going like 7 minute miles and I went about 7:08 minute miles (I was a little hurty) and on the way back they made me stick with the pack and I didn't want to stay up there cause I knew I was hurt. They were going 6:30 pace and coach said no faster than 6:55 pace but they always go way too hard. I broke off in the end just to 6:35 min miles still way too fast. I wasn't hurting during the run that much but as soon as I was done and started the cool down... lots of pain. I was limping the whole way back. I got in the river to ice, which made it feel just a little  better.

Treatment:
Before practice- rubbed out calves.. super super tight
After practice- heat, stim, and ice

Today we were supposed to do way way easy run for 50 minutes so we can take it easy before the meet this weekend in Montana. It hurts way bad to start out and usually feels better after a little bit but today.. hurty the entire run. I only went 25 minutes... one because it hurt and two cause the doctor was coming into the trainers at 2:00 and I had to get back. So I went to see Dr. Mcclain and she sent me to go get x-rays at the hospital. I went right over and.. sure enough.... I have a STRESS FRACTURE!!!! We had to call Spencer, my trainer, and the first thing he said was.. you aren't going to Montana tomorrow. One of my favorite things about running down here is being able to travel places to go run.. now I'm kind of screwed. I'll be out for who knows how long. Hopefully I'll be back to running soon. I will have to cross train.. I think that's the plan. I have to go talk to Spencer tomorrow after class and I'll be using the bone stimulator which takes 30 minutes every freakin day just to do that. That's all I know at this point. I hate being injured! I've never been really injured before.. just the little stuff that goes away.. AAH!!!

Swim Workout-
Me, Allison, and of course Nelson came too.
We did this workout that Allison knew.. there were things like idiot drills in the water, doggy paddle across and back (I never knew how hard it was to doggy paddle), and a whole bunch of other lap drills.
Sucks not being able to run ....let alone walk :(

Another day of course with no running...
I was at my sisters house for the weekend and helping watch the kids, but still had to get my workout in. After I put the kids asleep I did a 50 minute bike workout. It's hard to sit and bike on a stationary bike for 50 whole minutes. I had to stick a movie in while I was just sitting there to help the time pass by. Then I did a 10 min. ab workout and 50 push-ups (which I usually do everyday)
Once again.....  This Sucks!!!  --especially knowing that tonight they were all at a meet racing in Montana against a bunch of other universities.. I wished I could go!!!!!

Today was the best cross-training day ever... I was on a for real bike ride!!! I brought down my road bike from my house over the weekend and today they were doing a 70 minute run.. that is a long time on a stationary bike, so I was basically stoked to be able to road bike again. I got all ready in my biking clothes and shoes and pulled out my bike and it freakin had a flat tire (I even checked it before I left) I was determined to not go ride the stationary bike at the gym. So I went to the gas station to pump it up (cause I didn't have my pump down here) and realized I needed an adapter so I convinced myself to go to "Taylors Bike Shop" and by me a pump.. I would need one anyways right!? So we found a thorn in my tire and pulled it out and I learned how to put in a new tube (It's been so long I had forgotten how) Then I was off, I drove a little closer to the Provo River Parkway and parked the car and went for the best ride ever! The wind was blowing making it nice and cool, the leaves are gorgeous (all changing colors) and I rode past Bridal Veil Falls, and up by Vivian Park. Man that was a great ride. I was even by myself and I enjoyed every minute of it. I Love Road Biking!!!!
Today definitely made me feel optimistic about cross-training :)