Sock tans

Wasatch loop in good old Salt Lake. Didn't pay attention to pace, just ran. Decided to go the full 8. Ended up averaging 7:43. I had talked to coach beforehand and made sure it was okay to do the workout on my own today, but things happened and I didn't get the workout until after I had already run. I couldn't wait until later in the day to run because of my cousin's wedding, so I may do it tomorrow, may not depending on wedding stuff (she really went all out, spared no expense! Lol).

Treadmill run in the hotel. 2.5 miles at 7:46 pace (I think 7.6mph?) then did a mock 80%, obviously not the same but I did what I could. I kept it at 6:44 pace (8.9),  it was comfortably fast and I definitely felt like I could keep it going for a couple more miles. Which I'm now realizing is actually 60% pace, haha my bad. I don't know what I was thinking. 3 miles of that then did another half mile at 7:46 pace (or tried to, my treadmill kept slowing down to 4.5 every minute and I'd have to bump it back up to 7.6. Lesson learned- do not use the cool down option on a treadmill.) just for kicks did 100 sit-ups. 

VA loop + 2 laps in the cemetery. I love running in Salt Lake. The wedding was a blast but definitely wore me out, ended up sleeping in until 8 today. Crazy how much of a difference it makes in temperature. 

After warmups we did a mile warmup, then straight into workout (no doing your hair, as coach put it haha). 2 laps on the track then over to the field across the street and Paul had marked a 400 with cones, did 8 laps and then back over to the track and did 2 more laps, this time trying to pick up the pace. Basically mimicking a race. It was rough, I was tired. First mile 6:16, then 6:37 (12:53), 7:05 (19:58), then 6:12 pace for the last .3 (1:51). So 21:49 for 3.3 miles, which is 6:37 average. That's on pace, I didn't think it was. Coach said the range was 6:15-6:45. Really it was just that last mile that wasn't on pace, I really died at the end. But I did pick it up like we were supposed to the last 800, so that was good. Did a half mile in lane 8 then Danielle joined me and we finished to 6 barefoot on the turf. 

Ice and STEM after. 

50% run today, we did Dike's. I didn't feel the need to push the pace anymore than I was because we're sure to have another hard workout soon. Still feel like I put in effort, didn't just casually go about it, but I didn't feel like I was killing myself either. 50%s are actually starting to feel like recovery days, which I think is awesome. It means I'm adapting to the training and, hopefully, getting in better shape. Ended up averaging 7:29 today. 

Ice and STEM after, was so tired that I actually fell asleep. Was up late last night doing last minute homework, it's my own fault for not doing any over the long weekend. But on the bright side I'm all caught up from missing class last Friday.

Weights: 7 sets of 10 push-ups, 10 RDLs, 10 squats, and 10 each arm bent over rows. I did single leg RDLs because my hamstring was really bugging today, and didn't use any weight on the squats for the same reason.

Warmups then 2 laps of warmup and straight into a 60%. 3 laps on the track then up to Home Depot like we do for 80%. Range for 60% is 6:15-6:45, but I knew going in that it would probably be slower because of all of the uphill. Worked hard, didn't really pay attention to pace while running but my watch got the splits. First mile a bit fast at 6:01 (3 laps on the track then .25 uphill), then settled into comfortable pace. 13:10 (7:09), 20:16 (7:06). Averages out at 6:52 pace. So, overall at least, I wasn't too far off pace which is good considering it's pretty much all uphill. Also, my time for the first 80% was 20:06, and today with a 60% I felt much more relaxed than I did then, and only got 10 seconds slower. So hooray for improvement! Did some hills afterwards, long ones about 300m. After 2 my hamstring wasn't having it so coach sent me on cool down back to the track. 

Ice and STEM after.

Warmups then 50% on Canyon run. Started out feeling tight and heavy but finished feeling good. Did the last .75 on the turf with Ashley. 7:34 average.

Ice and STEM after. 

7 miles easy 

Hamstring was bugging on the warmups and form mile, not a good sign. Usually it doesn't start bugging until I'm towards the end of the workout. Didn't want to jump the gun and tell coach though because he'd just tell me to take the day off, wanted to work through it. We went to Bicent and the workout was 1ks. I did 2 (3:53, 4:00), then coach sent me back to the track. Did some strengthening exercises before weights. 

Weights (adjusted for hammy): 8 sets of: 8 single leg RDLs, 8 body weight squats, 8 purple band pull downs, 8 DB presses.

Ice and STEM after. 

50% on Cross Hollows. Went a little over my miles but that's okay. 7:23 average.

Was more tired today with more sleep? Had a real hard time staying awake on the warmups. By the time we started running for real I had started to wake up a bit so that was good, but wow. Most tired I've been at practice for this year. Anyway, another 50% today but it was a bit quicker, guess we were feeling good. Pace didn't feel forced at all. Took Canyon trail to Bicent, then once back to the track 10 strides at 80% pace. 7:03 average including strides, 7:10 without. 

Ice and STEM. 

Weights: 4 sets of: 8 SL RDLs, 8 BW squats, 8 purple band pulls, 8 DB presses. Rolled out after. 

I talked to coach and I'm going to try out running with the other group starting Monday, just to get a feel of where their pace is. If I can hang on for 90% of the workout, including 60s, 80s and intervals I can stay in the group, if not I'll go back to "developmental" group and switch back and forth until I'm able to keep up with the main pack. Also found out that I'm redshirting this season. Cool! Excited to get back up to where I know I can be. 

Forgot what I did but I got 6 miles in like normal

Garmin died halfway through. It was just a 50% though.

VA loop + Shriners run in Salt Lake

50% on Dikes. First day with the other group! We have 4 days of effort this week so prepping myself for that. It's gonna be tough but that's what makes us stronger! 7:11 average. 

Nate helped me realign my SI joints, they were out today and I definitely felt it on the run. But hamstring was feeling alright! That's good. 

Weights: 4x10 squats, 4x10 RDLs (used the bar today because hammy was alright), 4x10 bridges, 4x10 blue band walking squats, 3x10 shoulder taps, 3x10 elevated push-ups, 3x10 purple band pulls, 3x10 DB rows half elevated on bench. 

80% and whistle hills today. Mile warmup then two laps on the track before starting. 3 laps at 80% and up to Home Depot. When we started the 80% I was already tight and pushing a bit more than was comfortable, but you know it's the faster group so I was like whatever just stick with them for as long as you can. Maybe that contributed to my crappy run? Not sure but I just felt awful today. It was super windy so that probably affected times, but still it should not have been so slow. I got 21:22, a whole minute slower than I got on a 60%. I think I'm getting sick so maybe my energy levels are depleted or something. But yeah I fell off the group real quick. First mile was 5:42 though and I think that's the first time breaking 6:00 in a workout since coming home from my mission, so hooray for that! 

Warmup to Bicent, then workout was 2ks. First one was good at 8:16 (mile split 6:11). I was just close enough to the first group to get started with them, but it meant I only got 10-15 seconds of recovery instead of 1 minute or whatever it was. So basically just did a 4K haha. The second one my legs built up lactic for sure, they were super heavy. But I still worked hard, time was just much slower. 9:17 with a 6:58 mile split. I was ready to go for a third one but I had just missed the top group starting, so when I asked coach he told me I was only doing two, saying I had "run them fast". Was a bit disappointed, I actually wanted to finish the workout. But oh well, we still have 1-2 days left of speed. I guess that just means I'm literally in between the two groups, not quite fast enough for the first but ahead of the second. I just hope I can stay with the first, so that I have people to work up to.

Coach texted us and told us to sleep in this morning, so that was nice! Fun run with Josie later. It was super windy, one of the days where the wind comes from all directions. That's Cedar for ya!

It's a good thing I've been automatically waking up at 5:50-6 every day because I definitely didn't set an alarm last night... whoops. Today was just a 50%, 7:26 average.

Looks like we skipped fall, winter has arrived! It was quite chilly.

Canyon + Main Street, 7:36 average

Hip began hurting last week but I shrugged it off, maybe I need to be smarter with aches and pains. This weekend it progressively got worse. Movement is when it really hurts, sometimes it locks up for a few seconds. Feel clicking and if I flex it, it'll pop or click and momentarily feel better but then pain comes back.

Non traveling team's practice was on our own today, I took the time to do homework that turns out isn't due until Wednesday. Stayed up late last night working on it too... it's fine. Went to weights like normal but after 4 body weight squats my hip wasn't having it, hurt on the RDLs too so I did single leg for both after that. Then went into training room, Nate wasn't sure what was up but thought it might be tight muscles. Later my hip pain intensified and would lock up while walking so I went in again and Patrick looked at it, wasn't sure either but was leaning towards deep muscle spasms. Had me heat + STEM, then afterward asked me to walk around and see if it helped, it didn't. By his reaction (nice little word) I gather it's not that. Basically told me to take Ibuprofen and roll out, then come in again tomorrow. Told me not to run and do 3 tomorrow and see how it feels. 

My hip was feeling better today, so ibuprofen and/or rolling out helped. Patrick checked a few things he forgot to yesterday and he's pretty confident I strained my gluteus medius muscle. Since it's feeling better than it was yesterday he let me run 3 miles but said not to push it if the pain increases. Luckily Angie, Julieta, Sharlie and Emma were just starting at the same time I got out of the training room so I ran with them for 1.5 then turned at Canyon Park and came back along University Blvd. At 1.8 it started to lock up again and the pain increased but I just tried to keep my stride even and smooth. Eventually the pain eased and I was able to finish. Iced afterwards, Patrick reevaluated and said that I could run again tomorrow if it continues to feel better and possibly start some strengthening exercises. Also iced. 

7:11 average.

Hip was feeling about the same as yesterday, Patrick wanted me to take today off but I really wanted to run so he said I could do 2 miles. 7:06 average. Strengthening exercises afterwards and ice. 

Hip was feeling better than yesterday so Patrick let me do 4 miles, but because it hurts on the uphills he wanted me to stay as flat as possible. So, to Canyon Park and back (seeing as that's the only flat run in Cedar) and a mile on the track. Guess I was a bit eager to get running again because I pushed the pace a bit towards the end, whoops. Exactly what Patrick said not to do, but hip still feels okay. Maybe shouldn't do that again though. 6:56 average (7:24, 7:08,  6:27, 6:35). 

Hip pain increased today, probably because I pushed yesterday's run. Again, hills cause it more pain, so once more did the same loop taking care to slow down the pace. It's just so easy to push it when you're doing so few miles. Cut down Main Street to get 2 miles (was happy Patrick at least let me run). 7:31 average. Then strengthening exercises, stretching and ice. 

4 miles, pretty windy. 7:24 average. Hip was okay, still felt some pain and still have to be careful about it, but I went up along 300 W and Main Street and it felt okay after a half mile or so, so maybe if I take it easier on hills I can do some runs next week other than Campus loop or the extension to Canyon Park.