Sock tans

AM: Steeple practice, counting everything we did as a mile.

PM: Workout was 2x50/80 at the track (mile for each), 10x100m strides at 3k pace with 15 seconds recovery. For the 50/80 it’s continuous, the miles at 50% are basically recovery. Time went: 7:22, 5:56, didn’t catch this 50 but it felt like a 7:15-7:20, and finished with a 6:20. First 80 I basically just went off the group, fell off a few seconds in the last 400 but it felt very even and relaxed. I honestly was surprised that I broke 6:00. The last mile at 80% could’ve been better, but overall I’m happy with it. Strides then cooled down 3 miles, 7:37 average.

Legs have recovered a bit, still are sore but feel much better than they did a couple days ago.

Mile warmup then 60% today. Coach had us do it on the track. Range was 6:15-6:45, I felt relaxed. First mile was a 6:18, coach wanted us to stay as a group and I just tucked in at the back. 1.5 in I started to fall off, surged to stay with the pack. Fell off about 10 meters the third lap of the second mile and when I came around by coach he told me to finish the next lap and then go on a distance run. Finished with 12:49 so 6:31 second mile. I was kind of disappointed, I was still well within the range? But coach wants us to stay as a group so I guess as soon as I fell off that was it for me. Anyway, for the little that I did I was happy. I was really relaxed and it didn’t feel too difficult. 4.5 miles cool down on Main Street.

Shout out to those who traveled to NAU this weekend! Not many distance runners went but those who did killed it! Casey broke Cam Levins’ indoor mile record with a 3:55 and Maddy broke 5:00 for the first time with 4:48! Speedy quick. Two sprinters ran the same time and set a new school record and a heptathlete I think also broke into the record book. Our team is going places! Also forgot to mention that last week at UW Angie, Madison and Maddy all broke 17:00 in the 5k. Yep, those are my teammates!

Easy distance run, 10 miles. 7:35 average.

I’m going to bump up my miles next week, I wanted to this week but because of the 4 days of “effort” coach had told us all to drop our miles a little... so I just stayed about the same haha. Going to start my 8, 10, 12  rhythm. 

Today was rough. Did a mile and a half warmup, strides then started. Workout was 5x800s with 90 seconds recovery and 4x400s with a lap recovery. Times went 2:48, 2:57, 3:14, 3:16, 3:23 and missed the first 400 but last 3 were 89, 91, 89. So yeah, really rough day but at least I finished. I was working completely alone for most of the workout. Mile and a half cool down on the turf then ice and stem on my hip/low back because it’s still hurting a bit. 

AM: Ran to steeple, I’ll count steeple as a half mile because we didn’t do as much running today, then another mile and a half afterwards.

PM: Coach’s exact words: “Don’t go faster than 7:25.” Whoops. Only the first mile was above 7:25 sooo there’s that. But today I didn’t mind the faster pace, I actually felt good. Might regret it tomorrow but what can you do. Canyon to Bicent then back to the track and did another mile to finish to 8. We actually sped up at the end haha. Mile splits were 7:29, 7:16, 7:18, 7:12, 7:23, 7:14, 6:52, 6:43. 7:11 average. 

With our failed attempt at 50% yesterday coach had us try again. No faster than 7:25. I went 8 with Madison, we kept it pretty relaxed. Averaged 7:27, then 15x100 meter strides afterwards. 

Weights later, which absolutely destroyed my left quad. Can't tell if it's sore or if I strained it, but it hurts real bad. I think I'll go lighter the next time around.

AM: 2 miles then steeple practice. Quad is fine, just sore.

PM: I’ll admit, when I first heard the workout I was nervous, just because of the rest. But nonetheless, decided to tackle it head on. 15x400s divided into 3 sets, 30 seconds recovery and 2 minutes between sets. Pace was 78-82, I knew before we started that with such little recovery I couldn’t hit that. I wanted to set a goal that seemed manageable, so I decided on 85s. Figured consistency was better than slowly dying as the workout progressed. Warmups, mile warmup, strides, then started

1) 85, 83, 85, 85, 86

2) 84, 83, 85, 86, 85

3) 85, 84, 85, 86, 85

Cool down to 7.

AM: 4 miles easy. Legs were heavy

PM: Warmups and a mile warmup then started the 60%. We did 2 miles on the track, the block lap and added to make a mile, then 2 more miles in the opposite direction on the track. Mentality was not where it should have been to start with (went into it telling myself I could drop after 2 miles) but after 2 miles I told myself to suck it up and finish strong. So I did. Splits were 6:50, 6:53, 6:38, 6:30, 6:35. Total time 33:29, 6:42 average. 

2 miles cool down

Set out when it was 48 and cloudy, 2.5 miles in it was 36 and a blizzard. I’m fine to run in the snow, but when it’s pelting me in the eyes and I can’t see it’s a wee bit miserable. So, ran back home and called it good. Might go out again later if the wind settles down or it stops snowing. 7:41 average.

AM: Got in 3.3 before class

PM: 7 snowy miles at 50%, 7:32 average.

Weights later.

Warmups, mile warmup, strides, then started. Workout was 8x1000s with 1 minute recovery (though it ended up being 1:15-1:30 because we had to run over to the 200 mark). Anyways, hit 3:39, 3:38, 3:39, 3:51, 4:05, 4:04, 4:05, 3:56. (3:52 average). I’ve only ever done 5x1000s before this and usually with more recovery so I was happy with it. My legs got pretty heavy after the fourth one so I did my best to work through it and at least keep it fairly consistent. Definitely put in the effort. 2 miles cool down.

AM: 3.5 miles

PM: Very windy day today. Workout was 3 x 1 mile repeats with 2 laps jog in between. Then ran over the overpass and to a hill for whistle hills. I hit 5:47, 6:09, 6:20. I got tempo stomach in the middle of the second mile, quick bathroom stop in between the last two. So more recovery than I was supposed to get, but oh man it was a painful rest of the workout. Cooled down to 7.5. 

Weights later.

AM: 1.65 miles plus steeple practice

PM: Mile warmup, strides then started. Workout was 1 mile and 12x400s divided into 3 sets, all at the same pace but rest decreased. First set had 90 seconds rest, second 60, third 30.

Mile: 5:48

400s:

1) 83, 81, 82, 84

2) 83, 83, 83, 84

3) 86, 98, 95, 98

Then cooled down to 7. 

Had bad tempo stomach again, was constant from second lap of mile but hit real hard the last set and I just tried to finish. I wish my last set had been better, when the cramps hit hard (felt a bit like knives) I wasn’t very strong mentally either. I probably could have hit faster times. But also considering it’s the third workout of the week it was a good workout and I’m happy with it.

AM: Felt surprisingly decent this morning. 4.5 miles easy

PM: Legs didn’t feel so great later on but it’s all good. 2 mile warmup and strides. Workout was 4x400s with 4 minutes recovery, 4x200s with 2 minutes recovery, and 8x100s with 30 second recovery.

400s: 71, 73, 74, 76

200s: 35, 34, 35, 35

100s: 17, 17, 18, 17, 18, then my watch died but same effort for the next 3.

1 mile cool down

I’m lacking in the speed department but it felt good to do a quicker workout. Maybe next time I’ll actually do it in flats, haha. Also, I’ve been trying to focus more on my recent improvements rather than compare myself so much to my teammates. It’s helped me to have a more positive mentality. I’m starting to close in on my high school fitness level, which is awesome. I’m not quite there yet but compared to a month or so ago I’m getting faster. Even looking at the miles we did this week, two were only 2-3 seconds slower than my fastest “race” this season and felt smooth and relaxed.

9.7 slow miles in Salt Lake. 7:55 average. My legs are dead. 

I’m really tired and my quads are a bit sore. 10 really slow miles in the snow back in Cedar, I know it’s not in 50% range but my legs are still so heavy. 8:03 average. 

AM: Steeple was cancelled, got in 3 miles.

PM: Regular practice ended up being on our own as well. Hooray for recovery week! I will just be covering distance until next week, which will be nice after all that speed. My legs are still pretty tired. 8 miles, 7:34 average.

7 mile 50% on Main Street at 7:19 average then 10x100m strides. Finished to 8. My quads are still feeling it. 

Weights later. 

Also, my shoulder has been hurting since last Thursday/Friday, it has been a little painful to run but luckily arms aren’t as necessary as legs. Then in weights Coach I pressed on my back (my rotator cuff I guess) and had me twist my arm for a while, it feels so much better! Like wow. I’m amazed. It’s still a little painful but comparatively it feels 10x better. I guess I’ll have to be more careful in my coaching class haha. We played badminton last week and I think that’s what did it. 

AM: No steeple, got in 3 miles.

PM: 9 miles, 7:37 average. Windy and cold. 

I’m getting sick. Was going to go 10 but cut it short because my lungs hurt too much. 7:27 average.

7:27 average. Chest is burning and hurts worse when coughing. I hope I can get over this soon.

On another note, my team is KILLING IT at conference this weekend! So many great performances. Just a summary:

Angie - Conference Champ in both the 3k and the 5k

Mike - Conference Champ in 3k, 2nd in the 5k

Kasey - Conference Champ in the mile, 3rd in 800

Matt - 3rd in 5k, 4th in 3k

Tre - Conference Champ in the 60, 2nd in the 200

Justin - Conference Champ in the 400

Devon - 3rd in the 60 hurdles

Conference Champs in Men’s distance medley (Nate, Elijah, Max, Kasey)

Plus many more great performances!

4 miles, 7:29 average. My cough is getting pretty gnarly, whenever I stop running I have a coughing fit for a solid minute. It’s painful and I couldn’t muster up the guts to go longer, so I’m pretty glad that practice is on our own until Friday because it gives me time to recover.

Apparently the majority of the team is taking a couple days completely off of running. I forgot that’s a thing. I always just feel so guilty when I don’t run and the idea of taking days off kind of frightens me, but logically it makes sense. Better not to burn out. I’ll still continue to run anyway because going on short easy runs seems like enough of a break, but I’m also wondering if it might’ve been smarter to rest and get over my cold... I know if I asked Coach he’d say yes but again I just have so much guilt when I don’t run. 

Coughing doesn’t hurt so bad anymore so the run today was a lot nicer. My energy is down though so I still only went 5.