Aubree Gailey

Run with Barnes and a few others in Riverton.  It was too windy to play frisbee so we went   little further.  We did a loop that took us through west Bluffdale.   about 7.5 miles
Afterwards we went to my house to make pancakes (Alex, Nolan, Chris, and Jamin) and watched Twilight :) then I watched Barnes' boy, Jaren then darted off to work

Run by myself- from my house to Jordan River Parkway and back

Ran with Elyse and Ashlynn.. took it way easy (it was Elyse's first day) got otter pops at my house and back to riverton (barely got her to do 4 miles)  Afterwards we went and made blueberry pancakes at Jamins house

Run by myself- loop around Riverton.  4.5 miles

First real day of rhs xc. We ran the Extended Square. so we ran the square but ran passed the district and then down 11400 then back on 2700 (I ran with Chris, Schiffman, and Jamin) after we hit 5 miles we jogged into riverton high

Ran out to Bigham with the guys and came back and did some core. Good run today

Garlick had us to Hill repeats out in Herriman--8 repeats up this long big hill!

7 miles running out into Bluffdale, and all on the Canals.

An easy 5.5 on the canals by RHS

Morning run along the Jordan River Parkway with Barnes, Jennica, and Kenzie. We were faster than about every guy there that day. 7:56 pace

We did a 4.5 miler that was a progression run. Ran to the pond in riverton. I stuck with all the guys I was the 3 person there!
4.5 miles.  7:44 pace
Then we played Ultimate for an hour and a half. 

Run by myself around Riverton.. on the canal to 12600. to the pool. and back home
5 miles 7:31 pace

Herriman hill workout with coach Evans. It was tough!

Easy 4 mile. Brutal core and lifting (lunges got me good).
I ran 27 minutes about 3.5 miles  around riverton. through Oquirrh, to the library, past the post office and back

Butterfield Canyon run.. tough run!
Ran up fairly slow but seemed hard because it was an incline the whole way. I stuck with Troy on the way up.. just behind Parker and Zak. 4 miles up in about 40 minutes.
On the way down I ran with Barnes. It seemed fast to me. We averaged about 6:40's the first few miles, a 6:17, and the last half mile 5:30 pace! Probably my best training run to date!

Still dead from weights (lunges.. because it's by butt that is sore) on Tuesday and the canyon run yesterday..
Slow 4 mile run on the canal.. The Walmart Run.
8:49 pace

4 mile run with the rhs xc team

No run but I raced the Tour de Riverton bike ride that I have done the past three years. I usually stick with Taylor but this year my dad got into the whole road biking deal and I stuck with him this year and it was a lot of fun. 25 mile bike ride from the riverton park out to the copper mines (with the killer hill) and a freakin sweet down hill, out into herriman and back to the riverton park. This year was just fun. we finished in an hour and 45 minutes

Run after staying the weekend at DeEstas for the holiday.
Ran up the canal by my house to the light by RHS and back home.
Garmin was dead and turned off in the middle of the run.
It was a slower day going about 8:30 pace.. just a guess

5 miles to the Bangerter wall and back on the canal for XC practice. 

Tough Run up Yellow Fork Canyon!
 I have never gone this far.. ever! Made it to the top of the top of the ridges.
About 3.2 miles up and 3.2 back down. Going up was brutal. Had to walk quite a few times but I made it and I hated it the whole way up but when I was done it felt great.

Canal run.
Up 12600 S to the first canal. Down 11800 S past 2700 w onto the next canal headed to 12600 s then back up to RHS (4.5 miles)
Tried to stay around an 8:30 pace today and averaged about 8:17 running with the new Jenica
Played Ultimate Frisbee afterwards :)

Run with Taylor around Daybreak Lake later in the afternoon
took it real easy for Taylor :) did about 2.5 miles

We did the Dimple Dell trail (the gully) today for practice.  I like this trail

because of the wood chips and sand.  I ran with Barnes most of the time

and we beat most of the guys.  Barnes made me run a couple

extra miles at the end with him so we can get ourselves 40 miles this

week

I met out in Herriman with Barnes, Ashlynn, and Jenica Jewett
We ran a big loop around the south side of Herriman.  We ran passed Butterfield Park, up to the new Reservoir , down passed Barnes' house, on the trail to Rosecrest Park, and back.  It was a nice easy run and I finally hit a 40 mile week :)

First run up to XC camp in Idaho.
left our stuff and cars 4 miles away from the cabin.. and ran up to cabin..  I mean UP to cabin

Later we did a 5 Mile loop around the tree up at XC camp

Jog up a mile and race down doing a Speed Mile downhill. I did it in like 5:45

9 Miles DOWN to Lava Hot Springs Pool. Brutal down hill for 6 miles then 3 miles of rollers the rest of the way. We got two water stops because we ran in the afternoon and it was freakin Hot. I felt like I ran this run pretty fast for a long run but..
7:00 mile pace and finished in 1:03 not too bad :)
we had some lunch then hit the pools.. I had a great time and actually got myself to jump off the highest platform twice.. good times good times

Easy 2 miles to loosen the legs after the 9 miler and prepare for the relay later on that day
about 3/4 mile jog before the relay also did that after the relay
The last run at camp was a relay with 3 people on a team each person running two 1.5 mile legs. Our team won but not technically because  Nick and Barnes run a leg on my team, not exactly fair to the others but it was because Rylie and Shae weren't feeling so great. Boy my legs were hammered.. I found some energy to pull out about a 6.50 mile pace

I had a great time up at camp and I'm glad that Barnes let me go up and kind of help out...
Now we are back to regular xc practice. We ran out to the little pond on the canal and back. I was just trailing behind Barnes and Parker.. running with Ashlynn most of the time.. my legs were dead

Easy loop down by the City Park,
went along 1300 w and back up 13400 s.

I met Barnes, Chris, Alex, and Schiffman for a loop around Herriman. Almost the same loop we did last Saturday (with Ashlynn and Jenica Jewitt and Barnes). Today I kind of took it a little slower than the other guys. they were doing like 7:39's and I was doing like 7:56 back with Schiffman. 

Started the week off with a 9.5 miler.  We ran on the

parkway out by Camp Williams and back.  1:17.55 for the run.  

Ran 4.5 miles with the team
Second run I ran by myself with my new shoes asics 2130 (white) around to riverton to the jordan river parkway and back doing about 4 miles
 

We did a fartlek workout for practice today.  I ran with Zak, Parker, and Stockton at the end. We warmed up for 15 minutes and did 5 x 2 minute repeats with 2 minutes recovery on the west canal road.  We did an out and back so we came back the same way. 5.51 miles 46:54

I did a second run just a 3 miles run around riverton.
1.5 miles out then back at 7:53 avg pace



 

My Birthday!!
I ran with Jamin and Barnes 5.5  later in the morning out in Herriman.We ran out to the pond from the park across the street from Smiths and back.  We went and had breakfast burritos afterward at Mark Anthony's mexican food. Barnes made me a banana birthday cake and it was delicious. we ate it at the restaurant. We were the only ones there because Jamin got Jose to open the place early to make us food.

I show up to practice on the 24th of July, even though it was a freakin holiday.  Barnes made it worth our while and we ran a 10 miler.  We went out into Bluffdale and ran some

neighborhoods down at the end of 2700

I was only going to run a little 3 miler to get me to 45 miles but I met Barnes out in Herriman so me and Schiffman tagged along with Barnes and of course we went farther than just 3 miles. We ran 10 miles together from the park across from Smiths up to the mouth of Butterfield Canyon. It was a tough 5 miles uphill to the canyon, coming back was great.. 5 miles all down hill. The ten miles that got me to my first 50 MILES!!!!

We did a loop today that went over to Oquirrh, down passed the Park to the pool, on the river trail, up tithing hill and back on 12600 S.  We warmed up for a mile then did a 1.5 mile tempo.  We also did 3 tithing hill repeats. This was a good workout
7.2 miles total.

Me and Jamin wanted to go "Shoot the Tube" so we convinced Barned to make a practice out of it. We ran 3.5 miles around the river bottoms and around the neighborhood in Holiday and then went to shoot the tube. This was a blast! I went like 4 times down the tube and the first time down we had like 12 of us go at once and it was a big crash at the bottom.. but it was great! We got the water built up so high we just flew down the tube.. Nolan even got sucked down once because it was so strong. Great day great day.. we went to Jamin's Grandmas for some breakfast then off to the jordan river in Lehi to jump of the bride into the river. it was like 40 feet high and I did it.

I had to go on a second run to get in a few more miles so I drove out to day break and ran around the lake and then around the neighborhood and oquirrh mountain temple.
5.6 miles 8:40 pace

I went to the witch dr. in provo, Marv Roberson. my right hip was like 2 in. higher than the other and he fixed that right away and worked on me for like 2 hours.. he's good

Run up yellow fork canyon. We took a wrong turn or two and ended up trailblazing a little bit. I would have turned around earlier but I saw Barnes keep taking the rest of the team up farther and farther so of course I kept going. Went up about 4.6 miles and ventured back on another route.
9.5 miles

Easy 4 mile recovery run on the canal out to the district and back
8:38 pace

Run in the afternoon by myself heading north down 3 canals and back home
6.5 miles

Easy miles around north riverton
I think I'm still a little sore from our run up yellow fork
45 minutes at a 8:06 pace

Of course we had to play some good old Ultimate Frisbee too 

Did a 1.5 mile warm up before my first little 5K road race. (Raced along the jordan river parkway) It was a fun little race. I took first place for the girls by a long shot and finished with a 20:16. I know I could have gone faster but this wasn't an intense race so I wasn't too worried.
Afterwards Barnes met up with me and Derrek to do 4 more miles which put me at another 50 Mile Week!!!

Before I headed of to camp we did a run at the jordan river parkway. I was only going to do 4 miles like the rest of the kids going to camp but of course Barnes talked me into going the full 7 miles with him. I had already went up the hill and back down, then found him so I had to trudge back up the hill again. I got just about 8 miles on that run.

Off to good old XC Top of Utah camp with rhs team.. Barnes let me come with them :)
I ran 5 miles up to camp. It was really hot and up hill so it was hard but I got to the first water stop (about 2.5 miles in) and got like 3 cups of water dumped on me which helped a lot and it was fine finishing the rest of the run.

Later we ran from the Logan pool down on the planet walk for a recovery run. 4 miles at 7:53 pace. Once we got back we had a good bbq and then off to go swimming.

We did a relay today. On my team I had Stockton, Allie, Bailey, Logan, and David. We did alright. The relay was 5x600m loops. Which was about 2 miles. with warm up and cool down it was about 3 miles (my laps were: 2:32, 2:28, 2:30, 2:32, 2:23)

Later Barnes took us out for an easy 4 mile run before our guest speakers.

I did the morning speed mile (all downhill) and got a 5:24  -- plus a mile warm up

This was the end of camp..... run from camp back down to the tiny grainery. (4 miles)
The first mile I took it real easy. for the other three I ran it at 6:29, 6:41, then 5:57 min. miles. I stuck right behind zak and that jordan beutler kid.

I headed off to girls camp today and didn't get a run in before we left so I had to get in a little run while I was up there. I was staying at redman campgrounds up by solitude.. so I ran from my camp up... 1.5 miles up to silver lake, then I ran around the whole lake and headed back down which was a total of 4 miles. I actually got rained on pretty good for a few minutes. I just took this run very slow and easy because my legs were hammered from xc camp and I'm going to do a half marathon this saturday.

I got home early from camp and I just needed something small for the day before my first half marathon so I just ran to centennial park and did 4 quick 100m strides there and back home. (2.5 miles nice and easy)

I woke up freakin early because Barnes talked me into doing my first half marthon. I woke up at 4:00 am so i could get down to provo and catch the bus that was taking everyone up the canyon for the half marathon. It was crazy down there.. I've never done anything like this. I got talked into it because Barnes said he wasn't going to race it and that he would run it as a training run and stick with me the whole way. Barnes is the best coach ever :)  He helped me keep a good steady pace the whole way.. and of course we sped up the last 3 miles. We averaged 6:46 min. miles and finished in 1:28:57  I think by I was about the 7th girl to finish (first in my division) and about 45th place overall... i think 
Yay!!! My First Half Marathon !!!!!

I of course got a delicious breakfast and a two and half hour nap in afterwards :)
-- and the legs are officially dead after all the camps and a half marathon

I had to take it easy today because my legs are a lot a bit hurty after the half on saturday. The rhs team were running out to Alta High which was an 11 mile run so I went about half way with them. I ran along the jordan river parkway out to the walmart (out by the freeway) and back. Yep the legs are sore.. for reals :) honestly it's my right calve and the tendon right next to it that just kills but I'll get better

AM- started out with the rhs team headed down the canal toward the district and they turned around about 2 miles in and I went just a little farther so I could hit 5 miles total. 

PM- I did an afternoon run before I had to head off to work (it sure was hot!) Just a short run to get in a few extra miles. Ran from my house almost out to the walmart and back. 3 mile run nice and easy pace

LA Freeway baby!!!! What a tough run. 10 miles all around Provo. Up by the Y, climbing some gigantic hills, down past the provo temple and who knows where else. It was a good climb and some rollers for the first 7 miles then the last 3 you just cruise on down. I love the last little bit.. you finished all the incredibly hard steep stuff and you just get to fly down. (the run took about 1:18)

Afterwards we had to treat ourselves to the best all you can eat french toast with caramel syrup at Magleby's and of course make the best of the day and hit up Seven Peaks for the rest of the day. Once I got home I went swimming again with some buddies.. crazy!... what a day, what a day :)

Today I met Barnes a little later in the morning cause I didn't want to get up at 6 in the morning after such a long day yesterday. Some others were going to come with us but no one else showed so me and Barnes went on a little jaunter around Herriman. Good little 6 mile run. Average 8:14 pace It was nice going out at 8 instead of 6:30 but it was sure hot :)

The rhs team were doing a tempo run and i needed to take it easy today so barnes stayed back with me because he's doing a long 20 miler tommorrow.. that just sounds disgusting :) we went the same way as the rest of the kids went but didn't have to do the fast 1.5 mile tempo 

Today was my last real run with my favorite Barnesy Boy before I head off to college down at UVU. Barnes had to do a 20 miler and I needed at least 10 so I said that I would meet up with him for part of his 20. He ran down to riverton from his house and i joined in the fun... a long run in the down pouring rain. We had to take two breaks for shelter from the hard rain and lightning to let it slow up a bit, then had to get the legs moving again and keep going on the long run. We ran out to the Daybreak Lake from my house and back. It was a good run but I was soaking wet after we were done. I felt fine the whole way because I had someone to run with which was great. I had to say goodbye which was hard but I promise I'll still keep in touch.. you're my favorite :)
I came home and made me some hot chocolate and breakfast and wrapped up in a blanket. I'm glad I had my buddy to run with today, my favorite person in the world.
Thanks Barnesy.. I'll miss you!!!  :)

"Last Run with Barnesy" well maybe.. who knows, I always manage to throw in another run with him and think that might be the last one :)
Well anyways.. we ran an easy 5 mile loop around Riverton.
I leave for my first xc camp with the UVU team tomorrow!

AM- We did the "Vertical Mile" before we left for camp.. boy was I scared out of my mind.. I have never ran with these guys before and it sounded brutal. It was definitely vertical.. I basically looked at it as 4 hills... there was a hill, little flat then another hill, another hill, and another hill. It was tough for me... My time was 9:12 which was ok for me
Did a 5 mile run around orem trails afterwards then headed back to shower up before we took off for camp

PM- We did a "Fun!" 10 mile run in Randolph, Idaho
Man it was hotter than hot and there were some good little climbs every once in a while.. only an occasional down hill here and there.

6 mile run.. just an out and back
I think.. I'm forgetting what we did

15 minute warm up

The "REAL THING" 4.5 miles of brutalness... The first 3 miles were ok (of course still hard uphill) but mile 3 to 4 were just Brutal! I had to walk like 3 times just in that mile.. the last half mile was flat and felt good to kick it in   Time-- 49:17

Ran 2 miles down the brutal hill as a cool down

1.5 mile warm up to get ready for out Boy-Girl 6 mile Relay

Me and Race Ostler were on a team.. it was kind of fun. The boy had to stick at the girls pace for the first 3 miles and at the turn around mark they could take off and go as fast as they could on the 3 miles back. I  could feel me hurting on the first 3 miles... those 3 didn't feel good but once I hit that turn around.. I took a sip of gatorade and took off.. I felt so good those last 3 miles.. I was 3 sec. off beating the girls record for the time coming back so I did good on the way back.  Our time was about  43:23
Mile cool down

PM-- I got home from camp and needed to do a recovery run so I called up Barnes and he said he would run with me.. so we did a 3.5 mile run in the dark around Herriman.. that was kind of fun.. I'm glad I had my running buddy otherwise I wouldn't have gone at 9:00 at night

Can't remember what I did.. but I did run!

About a 70 minute run with Barnesy!!
Practice got canceled so I went up to Riverton to do a run with my favorite person in the world. We ran down the canals in west Riverton and back

Mile Repeats!

Did 1.5 mile warmup
4- mile repeats (about 6:05 pace)
2.5 mile cooldown

Big loop around Provo
60 mintue run (7.5 miles about)
lots of hills for a recovery run

Run by myself along Ganeva Road. 17 minutes out and then back.. about a 35 min run.. took it real easy.. a Real recovery run :) 4 miles

Mile warmup
6 mile tempo run along the Provo River Parkway.
They took off way too fast the first few miles but I had to try to keep up with them because coach told me to stick with the fast girls and plus it was my "hard" day so I really tried to push it. we were supposed to hit 7:15, 7:15, 6:55, 6:55, 6:35, 6:35 so were were a little off. I did really well the last three miles, I had to stick with Krystal , Kalina, and Stephanie c. Coach made me catch up to them and stick with them so I did then I ended up kickin it in and actually beat them all pulling away the last 1.5 miles to go. so it was a good hard day
Mile cool down

Run to Lake side park.. ran around the park twice (which was about 20 minutes) and then back to campus. about a 45 minute run and about 6 miles. I took it real easy because we have our 5k time trial race tommorrow :)

Today was our  trial run to see who gets to go to the wyoming meet.. well to help determine that. But I got there a little late rushing in a warmup.. got almost a mile warm up in with a few strides.

5K Time Trial-- 19:31
not bad for me.. I ran like 19:59 as my best time in high school (even though I only ran my senior year) but it was a good little run. I felt pretty good.. it was just a flat road race (out and back) I came in just a few seconds behind stephanie and was 9th girl in.. Going to Wyoming!
about 1.6 mile cool down

I can't really remember what we did.. I waited too long to write it down

I think we ran down to lakeside park, ran around the park and back but not quite sure.. I just know we ran 7 miles today

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 :)

I got to run for 20 minutes-- so I ran around uvu campus. Up the big long hill leading to the top of campus and back around. I needed to fill a few more minutes so I weaved through the neighborhood close by and back. Then I went on a bike ride by myself on my road bike from Vintage Park, past Bridal Veil Falls and up to Vivian Park and back. It felt good to be by myself today because I was able to go as fast as I needed. I didn't have to wait uup for Allison. (She is always comes and is on a mountain bike vs my road bike which makes it so much harder for her to keep up-- definitely not because I'm faster.. just bike issues ) I think it was  about an hour and 20 minute ride

I have a lot to catch up on.. But today was my longest run yet in for freakin ever!
I woke up to go to practice with the team at 8am at Orem High.. they were doing speed work. I am not allowed to do speed work yet so I got to go to do a 20 min warm-up with them and while they were doing their speed work I did my abs and core workout and once they were done I did a 20 min cool-down with  the team. 40 Whole Minutes!! It felt good and even better because I got to be  with the team again. Leg is feeling better, I can feel some random pain in my right leg still after I run (where it has always hurt but that isn't even where my stress fracture was.. Weird!) Afterwards we went to breakfast at Magleby's and of course.. the best all you can eat french toast with the delicious caramel syrup.. mmmm! Then I went on a 2 hour bike ride with my friends Jaynanne and Katie. It wasn't anything fast but it was fun we went on the provo river trail from this park in Provo all the way down to Utah Lake.. Fun times :)
--Then I got to go see my sister in the hospital with my newest baby nephew!!Carson Randall Peterson.. YAY! Good day eh!

Did warm up to Mountain View High School with the team.. it was their speed work day.
 2 mile tempo run. While they were doing their speed work me and Allison did our abs/core workout (10 min). Then we ran back to the school (cool down with team) then me and Allison went to Golds Gym to bike 12 minutes as hard and fast as we could in place of their 2 mile tempo run. On the run I felt pretty good.. a little hard to breath obviously and just a little hurty down in the lower part of  my right leg (same leg that had stress fracture-- but not same area) but we will see how things go.

Got to run a whole 30 minutes today! I started out with the team.. leadin the pack-- yep that's right.. the gimp in the front :) No but i stuck with the group the whole time but because I get so easily tired now a days I had to play a game to keep my mind off of things.. played some I spy, the alphabet game, and the memory game.. definitely helped keep the mind off of the pain because when it was time for me to turn back at good old 15 minutes and leave the team, I was just running back with Allison and Jessica and it felt so hard to run.. I didn't have the pack to pull me along. So we continued with our games :) It was a good run today.
3.75 miles averaging about 8 min miles.. not fast but alright

 Of course I am not done with my workout though.. I have to get my bike ride of the day in. I went for a ride around orem and then up the canyon on the provo river parkway (I've done this ride so many freakin times.. but it's a good one) It was me and Jaynanne and we went for about and hour and a half. Good ride today.. Biking and Running-- Love It!!

Today I got to run the full time with the team!.. well not as exciting as it seems.. I'm not completely back but they only ran 30 minutes today because they are tapering down for Regionals this weekend in Albuquerque, New Mexico. Since it was so short we just ran around UVU campus. It was fun just being with the team but not that exciting going in circles and more circles around the school.

Yep had to get some bikin in (it's like routine now.. even if I don't have to go that long anymore)-- Bike ride around orem.. today was no intense bike ride it was good. It was me and Jaynanne. I'm glad she likes to come with me so I have a partner.. I used to do all my biking with Allison but now she has moved on to pole vault practice right after our short runs. Today I biked for 50 minutes

I have to totally guess on my miles because I was by myself and my garmin for some odd reason did not turn on and wont charge and plus it was just a 30 minute run so I just kind of ran around. I ran from the athletic center down to lakeside park and down some road and turned around and went back because it wasn't leading me anywhere good so.. 
And for once in forever.. no bike ride today.. we went out as a team to get food for the new bank in salt lake. We did pretty dang good. I'll probably go out on my own just to help some more

Just ran around orem.. from my apartment up past uvu then back down to my apartment.. just a giant loop. Went for 25 minutes.. just on a little jaunter by myself and yep it was freezing!! -- but it felt Great!

Today I ran a 5k (well I think I was just a little 3 miler) but was a sub 4 santa charity race.. so just a little town race. I went with my cousin and I was just going to take it easy cause I really haven't ran fast since I have been out for freakin ever but as soon as they said that there were prizes I was going to win it for sure! So that's basically how it went.. I just out in the back of the pack and ended up taking 1st for the women and 3rd overall. It was a fun little race at Sugar House Park. They actually  didn't know my name even though I registered but to hand out the prizes they called up "mystery girl" and so I just went up ya know. It was all totally worth it-- a free gift certificate for cafe rio.. yep that's right :)
I honestly didn't take it too fast.. I went 7:01 then 7:03 then 6:41 not like it was crazy fast or anything but boy did it  feel so Good! (my leg didn't even hurt while I was running or afterwards today.. yay!!)

Today practice was canceled as a team because they just got back from regionals and we have the "vertical mile" on wednesday. So I ran on my own today.. I just did an out and back up 8th south.. so I got some good uphill for a bit then on the way back some wondrous downhill! I ran for 24 minutes and went just over 3 miles today.
Sadly enough my calves are extremely tight.. just from the little race the other day.. so I took advantage of my resources and got them worked out... can I just say painful! I iced them afterwards and now they feel quite a bit better :)

I'm still stuck in the boat of only being able to go 20-30 min each day this week so.. today I went  20 (just guessin on the miles) and went on an hour cruiser bike ride with Jaynanne and Nelson. It was a trail I have never been on and I had no idea that it was there... it was a paved trail that goes down along Utah Lake... it was cool but can I just say it was freezing. It felt great while I was running, I actually got hot so I was just ridin in shorts and a t-shirt.. yep I thought my hands were going to fall off! Well I survived.. just so you know :)

Today can I just say it was..hmmm... Brutal!! We did the "Vertical Mile" to see how everyone was doing at the end of the season before we took our break (even though it is only a one week long break but ya know). I technically wasn't supposed to run the vertical mile, not for time at least, but when you are with the team and they are all pushing it and you are keeping up with some of them and it feels ok (hurty and hard to breath but ok) then I just had to keep going. I ended up going only 8 seconds slower than the time we did it and the begining of the season and I haven't been able to run fast or hills or nothin for months so in comparison so what I have been able to do.. I did pretty well. I was hackin up my lungs afterwards but ya know how it goes :)

Afterwards I went on a bike ride just extremely slow one. I went with Jaynanne and we went exloring through these neighborhoods and saw some freakin huge houses! I think I saw the biggest house I've ever seen in my life. Today was probably one of my most adventurous and explorative bike rides so that made it fun. We were out just cruisin along forever we kind of forgot what time it was... we went from 2:30 to 4:40 yep that was pretty long but it was fun so I didn't even notice

We are now on our break so we aren't supposed to run for this week so today I went on a bike ride.. yep once again :) Today it was me and Nelson... We did a loop from the school, down onto the provo parkway headed toward utah lake but we got off onto Geneva Rd and looped through a neighborhood and back to uvu. It was fun but a bit chilly. We went for an hour and went about 11.5 miles so it's not like we were flyin I was just takin it easy since we aren't really supposed to do much this week but I had to take advantage of the good weather for it being november eh!

Honestly I had no idea that there was a race going on today.. my friend Bug called me up after I got out of class like 3 hours before the little race started and was like.. hey do you want to run the race with me.. so I just decided to do run it and it was freakin Freezing!! I expected to warm up once I got goin but I was cold the entire race! I ran the first mile with Bug then told her to take off cause I know she can run a lot lot faster than I can at this moment so she did and I wasn't too far behind but She took first and I came in after her taking second. It was actually pretty hilarious watching the guys running this race. We had like the whole army crew from uvu running it and the ones that were by me were determined to not let a girl pass them... it was great. I just kept a pretty constant pace and they would slow down a bit and I was right next to them so they sprint away and it happened over and over.. it was pretty hilarious, i must say :) 

Today was a good old workout in the gym. I went and biked for 30 minutes (8 miles) and did the elliptical for 10 minutes (2 miles). And of course I must throw in a 10 minute core workout.

We have been on break since we last ran the vertical mile so it's been real great! I did run just a few times though..  a few turkey trots and running in fitness for life (1.5 mile test) but other than that.. Nothin! Feels good and bad at the same time.. I love not having to do anything but workin out is just part of my routine I need it.. weird weird!
Well today I took a little trip over to the gym and  biked for 25 minutes and did a core workout for 10 minutes and my 50 push-ups and 10 pull ups (pull ups were assisted of course! Me being the weaky that I am)
Real Practice Starts Up Again Tomorrow!!! Ah Yeah! Oh No! --Not sure which one..Hmm... Both :)

The Running Has Begun Once Again!!
Today for practice we ran down towards Utah Lake on this dirt trail. It was just an easier run so we just had to do 40 minutes. Just a fun 20 min out and back with the team. I can't say how much easier it is to run with the pack. It forget so easily how much harder it is to run on my own and how the group of girls just pull you right along. Today I felt absolutely great  at the beginning.. I was probably on some high from not running in forever and actually being with the team again. It was harder on the way back but I did stay with the top girls the whole time.. not harder in the sense that my leg started hurting.. because it didn't hurt at All but harder because it is so hard for me to breath. I never worked my lungs as hard biking as they get worked while running. I hope I get back up there soon.

No Run Today--

I just didn't even get a chance. I had class in the morning and went straight to my brother-in-laws office in Spanish Fork, Apsen Dermatology, to do my job shadow for my career class. Boy that was awesome to watch.. I got to see my brother-in-law, Dr. Chad Peterson, actually do the surgeries and see where the samples get taken and how to make the sample only microns thick so you can look at them under the mircoscope and see what cancer cells look like and oh my.. so much stuff goes on.. it's crazy!! He gets like 100 patients in a day sometimes..
Right after that I had to go do a mock interview and also look over my resume and cover letter and then headed straight to our uvu xc team dinner for the end of the season. We had a good dinner and handed out funny awards.. For me they said, "this girl is always hangin with the guys on the team.. so she gets the award for most likely to marry someone on the mens team award." pretty funny actually.. well the first part of it is true cause I have more fun with the guys than the girls but I can say that I'm most likely not going to  marry one of the guys on my team :)
Crazy Day... but No run

Today we just ran up and around orem... any where you go around orem you are bound to go up at least one hill no matter what... We just did a 40 minute jaunter around and averaged about 7:50 pace overall. It was just a light day today. Sure am glad to run with the team :)

Today... Yep Freezing! So I layered up and got hot and cold the whole time.. just depending which way I was facing ya know. So I went about 45 minutes just on a little jaunter by myself and went up by the gigantic house in orem and it is decked out with christmas lights too! Well I was rushin this run so I could get back in time to do my many things of fun today eh!

Today there was just a bit of confusion between a few of us and my coach.. he sent out a text to all the track kids to let them know that we will be practicing at the PE facility inside the school but a few of the xc kids got the text.. so me and bug went to the pe facility and only sprinters were there so I call up my coach and he's like oh sorry you guys run outside rain or snow we'll have the girls wait for you guys. So they started to leave and I went running out there to tell them to wait for bug and they took off so I turned back so bug wasn't running by herself. So it was just me and bug on our run today. We didn't even know how long we were supposed to run or nothin but we just did some good guessin. We went out into the blizzardy weather for about 55 minutes and boy can I just say that it is way hard to run  in slippery snow! you can move forward very well and the wind and snow in your face doesn't help. Well I still had fun out there even  though it was freakin Freezing and my shoes and bottom my my pants were sopping wet and ears and legs and knees and face frozen.. but other than that.. good little jaunter in the first real snow :)
I had also run a mile or so earlier on the treadmill for fitness class this morning.. bonus there eh!

Today was a Great Run. I just felt great throughout the whole run! I was perfectly dressed for the weather and I ate a simple snack (not a full lunch today) maybe that helped!? Well today we just did a big loop up by golds gym and the university mall.. and of course a few of the girls had to take a bathroom break so the rest of us just ran circles outside the store till they came out and when we were headed off again this guy pulled over and rolled down his window and asked who we ran for and we were like UVU-- Utah Valley University and he said.. well i have something for you guys. He handed us this envelope and inside there were coupons to eat at Pier 49 for Free! Ah Yeah :) Just for doing a little jaunter outside eh! So that was a good booster on our run!
I think we went about 6.5 miles or so we went about 55 mins to an hour today
And another plus for me.. I stayed with the good top people the entire run today!

Today we ran on the road that goes right by the railroad tracks.. down by utah lake. For some reason today just didn't feel as good as yesterday.. I just felt way good yesterday and today i felt like a was working extra hard to go the same speed. Also to add to already not feeling like I couldn't go as fast.. the bottom of my left foot was hurting the entire run. So I'm not sure what that is all about. Well at least one good thing was that the time just flew today.. we ran about 55 minutes

Today was another difficult day for me for some odd reason.. I feel like they just go fast everyday and I think I'm really not supposed to go their full workout but I have been so maybe I'm just not ready to be running that long cause I am fatigued every day. hmm
Well we just did a big the big loop like we did on tuesday but just kind of backwards. We went for 50 minutes. We did abs and a cool push-up workout.. I didn't think that the pushup workout would have hurt that bad but it sure did.. we only did 10 pushups but you had to hold it for 15-30 seconds between each one.. man that hurts. After practice we hit up Pier 49 pizza and used our awesome free pizza coupons.. Ah man it was amazingly delicious!!!

So basically there are only so many runs you can do around here ya know so we have run out of new ideas. So guess what... we did the same loop as we did the other day but just backwards. We went down by the lake. We always seem to break up into groups.. super fast, fast, and regular. Today that is what happened. There was Karrine and Shelise up in the super fast group and Stephanie C, Aleina, and Katie in the fastish group and me Bug and Stephanie T back in the normal regular people group. It's not like we were going slow today or nothin... we were averaging 7:50 ish miles.. I mean we had to go for almost an hour so I felt like that was a good pace to be goin and that is what felt right so that what I did. I didn't go kill myself to keep up today I listened to my body :) On the way back we stuck with steph, aleina, and katie  so.. We had a small group today and I kind of liked that.. it was more fun with our smallish group

Today was freakin Great!! Me, Bug and Katie Rowe went and drove up the canyon to run in the freakin BLIZZARD!!! It was snowing like crazy and we went up this steep trail and then it leveled out and the snow was like a foot and a half deep! It was insane! I loved it. It was probably one of the most difficult and tiring runs trying to run through that stuff but it was a blast. we kind of had to turn around after about 10 minutes out and go back to the parkway trail instead of the "dirt" trail because it got a little too narrow and we didn't want to slip of the mountain or nothin so we headed back to the real trail.. it wasn't as deep of snow but it was still difficult. We ended up going a total of 45 minutes with the snow pelting our faces.. we even stopped half way through and made snow angels and more when we got back to the car. Fun yet Difficult day. We were only running for 45 minutes but we were out there for like an hour and a half.. Good little jaunter eh!

Today we did the same freakin run we have been doin a lot lately.. down by lakeside park. It is just running down on this road that goes forever so it's not that exciting but we really have no where exciting to go in orem so what can ya do. Well today we ran for 50 minutes and did 8 strides throughout the run. So we were averaging 8:04 minute miles. I love the days when we can actually take it easy. Tomorrow is supposed to be speed.. the first speed day for me in a long long time.. let me just tell myself now.. it's going to suck but that's usually how track goes.. it sucks but I somehow love it!!!

We went just under 7 miles in our 55 minute run today probably averaging about 8:10 miles or so. We ran toward the house that was on fire in orem but there were way too many fire trucks and cop cars surrounding it we couldn't even get close. so we just ran around orem and tried to hop over target wall cause we had a few girls that had to go ya know but the wall was way too high so we had to go all the way around. It was a pretty good run today.

Today was a 70 minutes run including hills.. no trouble finding hills around here. I went just by myself and I ran run the hill on campus then up and around to find some more hills.. I ran towards the house that got burned down the other day and yep sure enough it was burnt! Well I sure did work those hills pretty good today especially the big long ones on campus. Not sure really how many miles though

I think I did just a 60 minute run.. down on the trail by the lake.. not sure how many miles.. no watch today

Today when I started out.. yes it was cold, but no snow. Like 10 minutes into the 80 minute run It just started dumpin on me. I ran out to oquirrh mountain temple and back. Flashbacks of the "last run with my favorite running buddy" that day we ran out past the temple to day break lake it it was pouring rain the entire run. I ran past everything we did that day.. not meaning to but it totally made me think back to the good old runnin days.
I must say it was pretty hilarious when I got home. I had a sheet of snow covering my hoodie and my hair and especially eyelashes were caked in snow... the eyelashes were the best.. the snow was litterally frozen to my eyelashes.. little icicles!!
I actually was having a hard time getting myself to run a normal good pace.. I was stuck in the 8:30 min miles on the way out but on the way back I somehow got my legs to listen a little and sped up to 7:50 min miles.. still not where I wished I was but..  :)

Today was one of my first speed workouts in a while.. it was way hard because I was trying to go fast but I was running by myself so nothing was pushing me to go faster... but I did a 10 min warm up 6 800's with 3 min rest in between and a 10 min cool-down. I wasn't going as fast as I know I could if others were there pushing me along but I was hitting 3:05 for each 800 and 3:02 for the last one. Couldn't have expected much better for a speed day by myself but definitely wasn't what I wished.. oh well!

Today it was just too freezing cold to go outside and I just couldn't get myself to do it so I went to the gym we have here at my apartment and ran on the treadmill and biked for about and hour or so. Not very fun in the gym on a treadmill by yourself but what can ya do
I was doing like 7:30's - 8:00 min miles on the treadmill (incline 3)

I did the route down by utah lake in the blizzardy weather.. I got little frozen icicles on my eyelashes.. It was hard going out and running by myself (my motivation to get out there and actually run in the crazy weather is decreasing every day.. uh oh) Today once I got to the half way point I stretched and then headed back and I was able to run so much better and get myself to move my legs a little faster and it just felt so much better on the way back.. but that's how it ususally goes eh
I was out there runnin for like 75 minutes 

Run out in Herriman with my favorite running buddies ever.. my good old Riverton team with ole Barnesy. It was good running with them again.. even though it was just a few of them. They were going a nice and easy pace which was good for me I think. It just felt good to run with someone, cause I've had to go solo on all the runs over the break.. much better with people eh!
I think we were going about 8:25 pace
 -- I miss my Riverton team.. that's for sure.. running is just not the same without em eh :)