Sock tans

AM: Main Street loop, cut down 300 W because of time. 5.25 miles, 7:47 average. 

I guess weights was cancelled so I could've done more this morning, oh well.

PM: Canyon run, 7 miles.

HR 58

AM: My garmin died so I'm guessing on the distance. It was around 5 miles.

Weights: 5x3 front squats (20 lbs on bar-and I actually did more reps), 4x10 HK hip flexor stretches, 4x10 leg cross on wall stretches, 4x10 chest supported rows, 4x10s anti-twist holds with the green band, 4x10 scaps push-ups, 4x10 dumbbell RDLs (I accidentally did the first set as single leg RDLs haha), 3x10 walking lunges, 3x10 breathing exercise. 

Meant to take a short nap but it turned into an unbelievably long one. It was long enough to feel like morning when I woke up, was a bit confused when it was still dark outside but 9am. Then I realized it was pm, hahaha. Ended up not going for a second run.

Canyon run + Dikes, 10 miles. Felt good, usually I feel crappy in the mornings so this was a nice change. 

AM: Dikes, 7 miles. 

Weights: 5x5 bench presses (lol could only do 10lbs), 4x10 arm pulls with purple band, 4x10 TRX arm swings, 4x5 green band anti-twist holds, 4x8 dumbbell RDLs with a row thrown in at the bottom, 4x6each leg reverse elevated lunges with dumbbells, 3x4side/cross behind lunges, 3x10 single leg RDLs raising arms (unweighted), 10 bicep curls.

PM: 6 miles, 7:48 average. Will be retiring my shoes soon, I'm actually surprised they've lasted this long! 500+ miles is a lot for a pair of shoes. The only other times I've had more than 500 miles on a shoe were my 7th and 8th pairs of Nike Pegasus, haha.

Was planning on a long run this evening but saw the storm clouds on my way to Walmart, then checked the weather and realized it would storm until midnight. Awesome! So I hurried and got in as much as I could before the lightning started. Was pretty windy. 

AM: 3 miles total, decided to try a quicker mile on the track. 6:12, hurt more than it should have. 

Weights: 5x3 TB dead lifts (50lbs), 5x10 white band knee/leg pulls, 4x8 each side blue strap side steps, 4x15 each side wall med ball tosses, 4x8 90/90 leg rotations, 4x12 step ups holding DBs, 4x10 standing DB presses, 3x15 green band face pulls, 3x30s planks.

Progression run is one week from tomorrow, yikes. Met with Coach because my nerves are through the roof. Feel slightly better, but still am worried. Coach and Paul both think that with my mileage where it's at I should be fine, but I'm just worried about my speed. And endurance. Or maybe just everything. Gah I don't think I've ever been this stressed for a race, not even my freshman year at the progression run. Maybe it's just cause it's been so long since I've run competitively.

PM: Epic game of ultimate frisbee, wore me out haha. Backroad, 7 miles. 7:55 average.

Canyon run, 7:36 average. Sore from yesterday. Weights was cancelled today.

Late night last night, didn't get to bed until after 3am. I had to choose between weights and running because I woke up late. Since there've consistently only been 4 of us at weights and they're technically optional, I decided to get some mileage in. Cross Hollows, went the super hilly route. 7:55 average.

AM: Dikes

25 minute ab/core workout with Annalee. Also it was a proud moment when I managed not only 1 but 10 pull-ups. Never been able to do one before in my life!

PM: Campus/Main Street loop

AM: Canyon run, 6.25 miles. 7:37 average.

PM: Main Street, 5.5 miles. 7:40 average. New shoes feel awesome.

Backroad, 7:40 average. Legs felt heavy.

AM: My peeps are back in town! Cedar is populated again hahaha. All those college students really do make up a lot of the population. Hospital loop with Ashley, Maddy, Morgan, Kamryn and Julieta. We were cruising the first half of the run, the second and third miles were both right around 6:50. Once we were to the hospital I started to die and the last mile or two I was sucking wind. 7:31 average.

PM: 3.25 with Julieta, 7:32 average.

AM: 4 miles with the girls before all of today's team meetings, it's so great to have people to run with! 7:31 average.

PM: Campus/Main Street loop. Wasn't going to go for a second run so I could rest up a bit before the progression run but I was itching to go for some reason. So I just relaxed and ran at a comfortable pace. Wanted to go for more and do canyon run or something but I refrained. 7:35 average.

7:42 average. Legs are a bit sore.

AM: Progression run today! Considering I haven't really done any speed and am still coming back, increasing mileage and intensity, I'm happy with how I did. I made it 2 progressions, was pulled right before the third progression started. Looking back on my freshman year I had only made one progression and two laps, so I improved despite coming back from several months of no running at all (plus I packed on the pounds lol) and a solid year of no competition. This years team is crazy good, the last time we had that many people finish the progression run was the 2012 team, our best team ever. I'm excited for what that means for the future, it'll probably mean less traveling for me this season but I don't mind! As I improve I can make my way back up to top 7. This'll mean we have a shot at Nationals in the coming years! Also, I made it to camp! Was 14th overall in the progression run. My freshman year I was 8th with having only completed two laps of the second progression, if that gives you any idea of how our team has improved. Ahh so stoked, getting really excited for this year!

Just a run-down of what the progression run entails:

3 laps at 9:00 pace (2:15/lap)

Small block at 8:00 pace (8:31, so just over a mile? Not sure).

3 laps at 7:00 pace (1:45/lap)

Progression 1- 4 laps at 6:30 pace (97)

Progression 2- 4 laps at 6:20 pace (95.6)

Progression 3- 4 laps at 6:10 pace (94)

1 lap at 93

1 lap at 92

1 lap at 91

4 laps all out.

Total miles: 7.34.

Obviously I didn't finish this year but I'm excited because I know I can next year, or maybe even in December if we do it again :) PS calves are dead.

PM: Left for camp! 2 miles on the trail up at Brian Head.

AM: 1 mile shakeout. Calves hurt so bad, maybe should've done more cool down yesterday.

PM: 7 miles at Navajo Lake. So beautiful! 8:00 average, trail was a bit more technical in some parts and I'm quite happy not to have fallen (though I caught myself once!)

Marathon run! Coach put an emphasis on this being a more casual run, pace didn't matter, so I ran where I felt comfortable. 8 miles, 8:07 average. I'm pretty sure Angie and I took the wrong road at one point, but in my defense I followed coach's van haha (he had just driven past me). I'm surprised at how I'm handling the altitude (10,000 ft), my freshman year I struggled and expected the same for this year, but nope! I'm all good :)

AM: First official practice! 50% on Dikes. After 2ish miles I held back to the slower end of the pace (7:30-7:45), but I was feeling good. Just was mindful of my residual soreness and a slight knot in my calf. Still accidentally went below 7:00 pace a few times (coach doesn't want us to go below 7:00 so we can recover). Did a mile barefoot on the turf with Ashley once I got back. 7:27 average.

Weights: light day today, curious how much we'll be doing now that we're shifting gears into the new season. 4x10 KB RDLs, 4x10 25 lb squats, 1:00 plank and side planks.

AM: Warmups, form mile, and another 2 laps warmup while waiting for the guys to get back from warmup. Started with 2 laps warmup on the track then went straight into 80%, 3 laps on the track then out to Home Depot. I started a bit quick, still not very familiar with pacing haha. Legs were a bit heavy and sore but I was feeling good. Ran with Brighton until the overpass (don't think she was feeling great but it was nice to be able to stick on her) then I hit a wall after the slight downhill (only downhill). I just tried to zone out and keep going at that point. The last quarter on that long stretch always gets me. Got stopped at the light for about 30 seconds, Emma and Josie were up with me then. Thought we were supposed to finish sooner than we did, it's been a while, so I picked it up early. Then saw it was farther, settled again until we were closer and was able to shift into a kick again, which I'm happy about because before my mission I never could shift gears. 20:06 for just under 3 miles, which I think is good for my first time back. I worked hard and that's what's important. Then whistle hills, I think 3 sets of 15, 20, 25 seconds but I'm not sure. Worked hard on those too. 2 miles cool down back to the track.

PM: 3 miles easy.

AM: Hospital loop with my "team" for the road race on Friday.

Weights: 5x10 RDLs (last 3 sets with KB), 5x10 squats, 3x10 stair push-ups keeping elbows in.

The past 3 days have been full of deep cleaning my apartment and getting ready to move tomorrow. Today was the longest day of my life, the last two hours felt like 8 years because I was cheap and didn't want to go to Walmart for oven cleaner and stuck with baking soda and vinegar. Yep what a waste of time. Only got like half of the stuff off. At least my arm will be extra strong from all the scrubbing!

It's currently 9:30 and I've finally given in and bought oven cleaner. Flip, could've saved so much time! Oh well. Should I go for a run in the dark? It's pretty sketch at night, I'm pretty tired, and I still have 5 things left on my cleaning list... hmmm. Sorry running, I'm gonna have to say no tonight.

Day full of running, work, cleaning and moving. Boy am I exhausted. I just hope that being on my feet all day today doesn't hinder my performance in the road race tomorrow morning... I'm super excited for it though! It's gonna be great. 

Today we ran in our mini teams again. Mine started with Main Street loop then cut down to Bicent. A lap around and back to the track, then 5 strides to finish. 

AM: Road race! Team Cardi-NO is defs the best. Ha. Did warmups then hopped in cars and were dropped off a mile from where we start. Got in one stride then we started. Legs were definitely feeling yesterday, were incredibly heavy. But it's ok, I worked hard and did my best. First mile I wanted to hang back and relax, not go out too fast. Ashley said she wanted to do the same so I thought I'd try to stick on her for a while. There ended up being a large pack of us going that same pace, but it felt faster than it should've, so I guess there went my plan haha. Came through the mile in 5:55, second mile I started really feeling it and started to fall back. 6:22 for the second mile, then died hard to 7:06 for the third. I'm just not as strong as I used to be, which I guess can be expected from coming back from a mission, but it's still discouraging. Last mile I tried to maintain whatever pace I was going (turns out it was slow but whatevs) then really tried to kick at the end and was able to again. That's one positive, as I get in better shape I hope I can continue to develop a strong finish. Ended up with 6:13 for .9, 25:37 for 3.9 miles. That's 2 minutes and 7 seconds slower than my freshman year, dang. I'm a bit discouraged at how slow I am but I'm just going to try to be positive and be happy with my improvement from here on out. 

AM: 2 miles before going to help out at the high school meet

PM: Ran on Main Street. Mileage is suffering, going to bring it back up next week.

50% run up Canyon, 7:21 average. Was a bit rough trying to hit sub-7:45 up the hill and against wind. Then 10 strides once back to the track.

Weights: 5x10 squats (25 lbs), 5x10 KB RDLs, 5x10 purple band rows, 5x10 elevated push-ups.

Both Coach and I agree it's better for me to be in the slower group for now until I feel like I can hit the paces for the full workout, then I'll be switched to faster group. It's something to work towards and my goal is to be with the faster group by outdoor. The next few months are going to be rough as I transition into faster paces and speed workouts. I'm going to be lowering miles to 6 a day to focus on the paces, then once I can handle it I'll go back up to higher miles. Also, going to be trying to lose weight, that's got to be a factor of my slower running. Going to do it healthily, I love food so much so it's gonna be hard, but more fruits and veggies, less carbs, and 3 meals a day (smaller portions) should do it! Hoping to shed 10-15 pounds by December, will put me at the lower end of my BMI. Got to be careful about it though, don't want to go below 125 lbs or 11% body fat, that is dangerous territory.

First day of classes!

Today we did pickups, 4 sets of 5 minutes on, 3 minutes off. We did it around Bicentennial park. 7:19 average. First was 6:05 pace (downhill), then 6:57 pace (mostly uphill), 7:08 pace (mostly uphill), 7:08 pace (pretty evenly split between uphill and downhill). Then cooled down back to the track. Hamstring has been bothering me, ice and STEM afterwards. 

50% run, coach biked next to us today for a mile then went who knows where haha :) Coach wanted us to do Campus/Main Street loop a couple times, those of us going the full 6 (we have some middle distance/sprinters in our group that are doing shorter) went all the way to the park. Ran with Sierra for the second loop, she was only going 5 so turned at Main Street with her and finished miles on the track. 7:19 average.

Ice and STEM after on hamstring

Weights: 5 sets of 10 (last couple of sets 11) KB RDLs, squats, elevated push-ups, and purple band seated rows. Then some planks lifting limbs, woo that was tough. Definitely am lacking strength in my core, might start doing some on my own.

60% run today, my group went Main Street loop. First mile was all uphill, then the second downhill, third mixed, and fourth slight downhill. Pace goal was 6:55-6:25, I really struggled with that today. Legs are just tired I guess. I hit 7:05, 6:57, 7:04, 6:42. Which is decent, just not quite on pace. Though I'd bet if we had done it on farm run I would have hit it just fine. Oh well! I worked hard and that's what matters. Milewarmup and mile cool down. 

Ice and STEM after