Sock tans

Met Diwas at Liberty and did 5 with him.

5 miles. Felt like I was doing steeplechase with all the mounds of snow I had to hurdle. Gotta love winter.

Shriner's run

Easy run

Run to Sugarhouse

My schedule just got busier (if that's possible) so ended up running in the dark. 38 out feels really good! A lot of the snow melted today, stoked about that. I'm ready for spring personally :)

Shriner's run. Hit a wall after mile 4. At the end I felt like I had just finished a 15 mile run, not 7. But at least I know I'm slowly getting back in shape, I've still got time. 8:16 average.

Wasatch loop, 8:08 average. Left foot is kind of hurting, hoping it's nothing too major and will go away in a few days.

Update: I was stupid and shouldn't have run today. I probably just made things worse, but I told myself to suck it up and run through it. I'm fairly confident I have a stress fracture in my metatarsal. It only hurts when I put weight on it. I can pinpoint the exact spot where the pain originates, a small point in the metatarsal region. When I pinch it, one finger on top and one on bottom, even lightly I have shooting pain. When I pinch one metatarsal over I get nothing. So I know it's the bone, which most likely means stress fracture. Hooray.

Core then finally gave in to running. Have been itching to go. Foot was feeling better, but unfortunately after 2 the pain intensified. Yes, probably really stupid of me. Will probably stick to bike and/or elliptical from now on.

30 minutes on the elliptical, 1 mile on the treadmill (dang foot), then 4 miles on the stationary bike.

My motivation has gone into the toilet. Time to start committing to a workout a day again. Even if I can't run I should at least try to do what I can. 3 miles on the elliptical today.

Screw it. Decided to run today, I'm tired of ellipticals. Foot hurt but not as bad as I was expecting, I think I'll try out running and if it doesn't increase my pain I'll just endure it. It's 10x better than the gym :)

8:01 average
 

7:56 average. Was out in West Jordan for Jury duty so I decided to stop by the Nike outlet, got new shoes!

Quicky at night after work

Was having an unusually hard time breathing. Strange because yesterday I noted how even my breathing was when I expected to have more difficulty with it since my time in the gym, but hey I'm not complaining! I'm glad to be getting into better shape. I remember how difficult it was to run 2 miles consistently after my mission and I'm so glad I'm over that! But today was a brief reminder of it. Not sure why it was so difficult, but I wouldn't be surprised if it was because of the air quality.

Just saw that KUTV ranked Salt Lake City the city with the worst air quality in the country. Go inversion! Like literally. You can leave.

Hamstring was hurting. It actually started hurting yesterday but I thought it was just tight. Same place as last year.

"Long" run. Can't wait for the days when this is short. Beautiful day! Shriner's run, 8:06 average.

VA loop, 7:36 average. Went literally right after eating a ton of food and by the end it threatened to come back up.

Wasatch loop. Felt good.

Up past the zoo and down 13th.

I'm dehydrated. Need to start drinking more water. Ran to sugarhouse.

Went up to Foothill, then took adventure run up to the Red Butte drinking fountain. Felt good.

VA loop. I was originally going to do more but my hamstring is hurting, so decided to shorten it. It has me kind of worried that the same spot is hurting after 5 months of not running at all... It should've healed and shouldn't be bothering me anymore.

Easy 4 between work and FHE. 7:48 average.

Wasatch loop

6 at 7:55 average. Went over past sugarhouse and kind of made up a new route.

Shriners run

Came down with something yesterday, was feeling nauseous and dizzy. Today the nausea is minimal, could finally eat something though I still feel really weird. Decided to try running, wasn't too sure how I'd do because I've nearly passed out a few times haha, but I made it home just fine :)

Still felt really weird. It's like that feeling you get when you step off a treadmill, except feeling like the ground is moving but not seeing it. It had me worried so I ran on the treadmill today in case I did fall (that could be a problem if I'm on the middle of the street haha) but the feeling was like ten times worse when I stepped off. Go figure.

I'll take today off. Last night after I ran it got pretty bad. Checked blood pressure this morning, it's normal (111/69) so I'm thinking it could be anemia? Who knows.

Still felt faint but was feeling slightly better.

I'm feeling almost back to normal! That was really weird and I still don't know what it was. But I felt really good and relaxed today, haha I expected to have a harder time after 2 days off last week.

I realized midway through my run that a while back I registered for a 10k that happens to be this Saturday... do I feel unprepared? Yeah, you could say that. I haven't done a bit of speed and my mileage is pitiful. But it'll be a way to force me into a tempo workout, right?? I'm gonna go at it with a positive attitude and come away with a measure of where my fitness level is at, which I can use for comparison in the future.

But today I figured I could use a quicker paced run. So 1.32 miles in (about a minute after I realized the 10k was on Saturday) I started a tempo for the remainder of my run. I wasn't going for a specific pace, just a pace that felt comfortably fast and could keep up for 6 miles. Kind of a bad time to try, seeing as it was bitter cold, windy, and a complete blizzard by the end. Ended up with 7:06 average for the last 2.68 miles of my run and a 7:36 average overall. 50% pace, yeah! I think I'll try for 7:10 pace or under on Saturday based on today.

Wasatch loop, 7:50 average. Felt good.

Ran up past the zoo

Ran to the East track and did a mile of speed changes. Crazy how much things can change, looks like the track was redone since my time at East. Kind of crazy how that was 2 years ago... It doesn't feel like that long. And it's been a year since I've attended SUU! Time flies. Speaking of SUU, I might be going down to Cedar sooner than I thought!

First race in 11 months! Not bad considering that. I'm definitely still out of shape. I started out too fast and died, 4 miles in I was just trying to finish/not stop haha. Also, haven't done any speed or tempo or anything to prepare. It's good to know where I'm at, and I'll try to prepare more for the 15k next month.

Ran to sugarhouse, 2 road laps, then back home.

Didn't have time to run today because of Sadie's wedding. It was my first time to a temple sealing, so special! I love the temple :)

Shriners run

Was working literally all day from 9am to 10:30pm. Was going to wake up early to run but went to bed late last night and slept in, then was too tired when I got home. I know, excuses excuses, I'm going to make sure I schedule in some running time into my days from now on.

Took Tommy along, running with a stroller is a lot harder than I thought, especially on hills :)

Wasatch loop, 7:50 average.

I need more sleep. Today my legs felt kind of heavy and I was exhausted from a long day of work, but other than that I felt good. Went up to the Zoo trail and took it over to the Red Butte drinking fountain, then took adventure run backwards to Foothill and back home via 13th. Beautiful day.

Wasatch loop then ran to Horner's to pick up my car (it had a problem with the windshield wiper fluid so got that fixed). 7:50 average.

VA loop then dropped down 500 S to 13th and went over to South temple and somehow found my way to the alley and took Shriners run home. 7:46 average, yeah almost to 50% without trying!

Shriner's run, felt good. My mom just left for England, hooray for being in charge of my sisters when my dad's away too!

Wasatch loop, 7:53 average. Quads​ are a little sore, but I'm almost completely over my cold! Just have the remnants of a stuffy nose. It's been almost 2 weeks so I'm glad to be rid of it.

Shriners run. Legs felt like lead at the end. Felt some pain in the ball of my foot, going to ice it.

I'm feeling more driven lately, I think I'm starting to pull out of my depression! I finally feel like I am going somewhere and making progress. I'm hoping to be up to 60 miles by the end of April, and for the first time since I've been home from my mission I'm not only excited about that but I have the drive to get me there.

Wasatch loop, longer loop today past the zoo. Felt good, legs got tired around mile 7. Ball of foot is still hurting, may try ibuprofen and see if that helps. Iced again.

It's satisfying to feel my muscles strengthening. I lost most of the strength I had built up the past five years when I gave up running to go on a mission. Crazy how fast you lose it, but I don't regret "giving up" running even slightly. Going on a mission was the best thing I have ever done.

I just have to share this one thing because it relates to running. This last week I got to thinking about how God created us all differently, and gave us different talents. So it got me thinking about the different talents I have, and I wondered why running was among them. But as I pondered it I understood that running was not just a random talent given to me just because it was a card Heavenly Father dealt to me. No, it serves a purpose and Heavenly Father had thought long and hard about which talents were to go to which son or daughter of his. Because of running, I was able to find my testimony of the gospel and cling to the truths taught in the Bible and Book of Mormon. When I started running my freshman year of high school I immediately recognized that I could be good at it and became obsessed. Everything in my life revolved around it. Even so, I recognized that God was to be put first, always. In church and seminary I learned things that helped my testimony grow, but oddly it was running that solidified it. Anything I learned in church/seminary I would put to the test with running. One major one was the power of prayer. I cannot count how many times I had prayed before a race or a meet and saw miraculous things happen, either by my acceptance into a meet or in finals, or by my ability. I can list several races where I am blown away at the things that happened as a result of a simple prayer. My absolute favorite scripture since I began running has been Isaiah 40:31, which reads:

But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.

My seminary teacher pointed out the footnote, which says to "wait upon" is Hebrew for "to hope for, anticipate." I researched this more, and the Hebrew word qavah (I'm guessing Hebrew was the original language used in the Bible?) has two meanings, one is just that, to anticipate, literally to wait, but the other is "is to bind together like a cord." Think of a rope, with the individual strands woven together tightly. This is what gives it its strength, and no doubt is where we can find the same strength mentioned in the verse when we draw ourselves closer to God.

But I discovered another possible meaning this week when I was researching the meanings of words in old English (ha, don't ask why). According to the Oxford dictionary, in older english the meaning for "wait on" or "wait upon" was "to pay a respectful visit to." So how do you pay a respectful visit to the Lord? Prayer. My mind was blown. Unknowingly, the times before important meets when I prayed for the strength to perform well I was, in a way, "waiting upon" the Lord, and recieved fulfillment of the promises the Lord makes in Isaiah 40:31.

It could still be taken literally, however, such as in 2 Nephi 6:13 "...for the people of the Lord are they who wait for him; for they still wait for the coming of the Messiah." So, in order to recieve the promises to run and not be weary, and walk and not faint, you also must wait for, as in anticipate, the Second Coming, but that is a whole other discussion.

The meaning I had taken it to be for a long time was "to hope for," which I believe could be to have faith in. So, it could be read, "they that have faith in the Lord shall renew their strength..." What I love about the scriptures is that in any language, no matter the meaning of the word, there is still a valuable lesson to be learned. And even in languages such as english where words have multiple meanings, it sheds light on new things and can be interpreted many ways. So much can be learned from diving into the scriptures.

If you read to here, props to you. I tend to get a bit carried away with subjects I'm interested in.

Was watching my sisters all day today while my mom was in England and my dad flew to California for a work trip. Decided it would be better to take the day off for my foot anyway.

VA loop, foot hurt but otherwise felt okay. 8:00 average.

My mom is home safe, what a relief. Turns out she was a mile away from the terrorist attack in London yesterday. If they hadn't decided to stop for lunch they would've been on the bridge when it happened.

7:58 average. Foot hurt, was torn between 'Better not run to prevent further injury' and 'Run through it, it's just a foot'. Today the run through it won out.

I think I'm dehydrated? Beautiful day though. Foot feels better than yesterday, a good sign that it's okay to run on. Just have to try to help the inflammation go down.

My inconsistency in mileage is giving me anxiety. I had hoped to go up to 45 this week, no way that's happening with this darn foot. Gahhhh I need to get to higher mileage so that when I go to Cedar I can actually get in some good workouts with the girls and not feel like I'm dying.

To sugarhouse, road lap. Foot pain has gone down, now it's kind of just there.

Wasatch loop. Foot is feeling better, barely noticed it today. I didn't have work so I could sleep in, I slept lot longer than I meant to. Oh well, guess I needed it!

VA loop + 2 laps in the gully. Legs felt heavy.

Wasatch loop, 7:45 average. Stomach didn't agree with me.

Was a bit short on time today. VA loop, 7:21 average

Shriner's run, 7:45 average. We put Gus down today :( he was a good old dog.

Ran the SLC 15k today. Last night I was kind of freaking out cause I haven't run 10 miles since coming home from my mission, and it's a 9.3 mile race. I considered just not running, then I convinced myself I needed to, decided I could just do it as a long run. Well the first 3 miles were quicker despite my decision to run slow, 6:59, 7:18, and 7:25. Then I hit a wall, I was definitely not where I needed to be mentally. When we got to Liberty Park I considered dropping out, then realized about a mile later that I needed to get my car keys from bag check so I needed to finish. That's when it turned into a "just get this over with" long run. I did stop a few times, I know...I'm weak. It felt like I was finishing a 15 miler at the end not 10 miles, sucky. Oh well, at least I finished! Ended up averaging 7:40, so hooray for 50% pace. Warmed up 1.25 and cooled down .5 to make it 11 for the day.

Wanted to do more but work went longer and had to go pick up my sisters. 7:35 average

7:45 average. Hamstring was bothering me a bit.

7:47 average. Hamstring was bugging.

7:53 average. Hamstring was still bugging but felt better than it did yesterday. I'm just going to have to be careful with it.

Went over to Sunnyside and went up Emigration Canyon until I hit 3 and back home. 7:53 average. Hamstring was fine all through it. I'm still going to be careful about it though.

7:43 average

7:41 average, hamstring tightened up about halfway through. Beautiful day!

Zoo trail + adventure run. 7:50 average.

VA loop. Didn't feel so good today, I think I'm dehydrated. Need to start drinking more water.

Wasatch loop

Emigration Canyon

VA loop + 2 laps in the cemetery

VA loop - was short on time.

Wasatch loop

7:54 average

7:53 average

Shriners run, 7:58 average

VA loop, 7:53 average. Legs are a bit sore.

2 on the treadmill, then ran to Sugarhouse, 1 road lap, and back home.

7:42 average

Zoo trail + Adventure run

Wasatch loop, 7:45 average

7:58 average

7:48 average

8:11 average, today hip pain was was pretty intense.

7:52 average

Wasatch loop today, 7:45 average. I have been feeling low back and hip pain, I recognize it as SI joints being out of alignment. Unfortunately I always had Haley or Alesha help realign them while I was at SUU and being on my own I wasn't sure how to do that alone. I tried to imitate the things they did but I couldn't really do it properly on my own, so I resorted to YouTube today. Found a video and tried the stretch, felt a pop and legs feel the same length again so I think it worked! Thank you YouTube.

VA loop, 7:52 average. Still felt some pain in hip/lower back, but it was much better than yesterday.

Took 15th to 2100 S and went up to Foothill then back home along 1300 S. No hip or back pain! At least until after my run.

7:34 average. Did a few hills at sugarhouse.

Catching a cold, if it's what my sisters have then I'm in for a real treat. It explains why I've felt lethargic the past few days.

7:48 average. Haven't really been paying attention to my weight, haven't actually been trying to lose it (my diet consists mostly of bread, cheese, milk and cereal because I love them a bit too much) but found a scale today and I was curious! So I checked and I'm 2 pounds off of where I was before my mission, a bit of a shock! But I welcome it. Maybe if I actually tried to be healthy I'd be a lot lighter... but carbs are soooo good

7:37 average

7:37 average for 3 miles, then 1 mile on the treadmill

Shriner's run, 7:40 average.

Wasatch loop, 7:42 average.

Dike's then cut through the trails to the track house, then down to Main St and took 300 W to campus, then back to my apartment. I'm definitely feeling the elevation change, but it's good to be back in Cedar. 7:32 average

2 mile loop with Maddy (7:05 pace, phew) and then 4 more on my own, 7:26 average. Talked to coach briefly. The girls are meeting up for summer workouts starting on June 19 so I have some time to get back into the faster pace and increase my mileage, which is a relief because I am so not where I need to be. I'd say I'm out of shape but that's not really it, I'm just not in collegiate running shape if you know what I mean? Though I haven't exactly been trying to run faster, it just has sort of happened. Feels good though.

Canyon run! 7:37 average

Started out with Hospital loop then cut over to Bicent. 7:40 average. Tried out my new shoes today! I've stuck with Nike Pegasus for years so I was really hesitant to switch over to Adidas, but I really like these shoes! Hayden recommended them to me (ran into him and Clinton in St. George) so I figured if he wore and liked them then they'd be a pretty good shoe to try.

Went into the training room to get a few things checked out, my foot has been bugging me for the past month but is more of a bother than any real injury. I've been running on it all the same. Well, the trainer (eeps I don't know her name...) wants me to cross train for the next seven days and take ibuprofen to get the inflammation out, then go back to running. Haha I was a rebel and ran today anyway but I should probably follow her advice... right now's the best time to cross train anyway. And if it gets rid of the pain once and for all it'll be worth it. She also realigned my SI joints, so that's a bonus.

Pool run with Angie! About 55 minutes.

Pool was closed and I don't have a bike anymore, I really didn't want to do stationary bike either. Decided to just go for a run. My foot pain really isn't anything major, and I figure if I've been able to run on it for a month without making things worse I should be fine. Plus I really need to adjust to elevation and build up some base mileage. I took Dike's all the way this time, 7:48 average.

Garmin was dead so I'm not sure if it was a full 6, but I'll run it again next week to make sure :) Cross Hollows today, breathing was hard and I felt out of shape. Probably just the elevation change.

7:55 average

Took the backroad, 4 out and back. Was a bit tired. 8:03 average

Ran out of light, I forgot how sketchy running at night is in Cedar. Out and back on Main Street

Cross Hollows, 7:45 average.

Dikes, 7:50 average. 

Dikes again. Had bad cramps the last 4 miles so it wasn't as enjoyable. 8:01 average.

5.5 miles on my own (7:45 average) then 2.75 miles 10 minutes later with Angie, Sharlie, Brighton and Julia (7:39 average). Wasn't feeling so good there at the end. I also lost a battle with a thorn bush I couldn't see because of the dark, my thigh won't let me forget it. 

Canyon run, Garmin died so I'm guessing on the distance. Bad cramps again and was tired. I think the increase in miles is catching up to me.

C trail. lt literally scales the mountain and I had difficulty running it when I was in great shape. Today it seemed about five times harder, but the view was totally worth it. Plus my quads got a great workout! Would have gone farther but again was running out of light (I accidentally fell asleep after work) and I didn't want to be stuck on the trail when it was pitch black outside.

Dikes today, t'was very windy as usual.

Holy wind! Canyon run, then on my way back I ran into Brighton and Angie so I turned around and joined them (they were also doing Canyon run, fancy that!) and looped with them to their house, then ran back home. 7:37 average. 

Was going to take the backroad but after 2 miles of running against the wind I changed my mind. Instead took Dikes and added a bit on Canyon run, then back home. Strong wind + tired legs = slow pace. 8:15 average. 

Took the backroad, 7:39 average. Felt good.

Dike's, 7:26 average. Was in a bit of a time crunch.

Hospital loop. Garmin died a little after 5 miles, at that point I was at 7:28 average. It was quite warm, 78 degrees. It's supposed to get up to 100 on Tuesday, phew!

Later hiked the C trail with Paige and Annalee, we ran the last mile of it just for kicks.

Canyon run, took a few back trails because I was feeling adventurous. They didn't lead anywhere and were a bit sketch but now I know! Then took Main Street to 300 W and down to campus, then back home.

MY QUADS. So. Sore. It's probably from hiking and/or the hills I ran yesterday as I explored the trails. I was going to try for a 10 miler today but after 3 miles I was dying. Looks like this week I won't hit 50 after all, maybe next week. Cross Hollows, 7:47 average.

7:52 average

Wasn't feeling too great this morning. Did shortened Main Street loop, then went to weights after. It went 45 minutes longer than I thought it would, probably because a lot of it was learning how to properly do things so that we don't accidentally injure ourselves. By the end I was feeling really faint, probably because I hadn't had anything to eat beforehand. Lesson learned. 

Canyon run, 7:55 average. Boy am I sore, mostly in glutes and adductors. Had planned to go for a second run, and I feel bad that I didn't. We had weights again this morning, though today was an easier day (recovery) and our focus for today was upper body to give legs a chance to recover. I wasn't the only one that was sore, thank goodness. Now I'm sore everywhere, so much so that common movements (such as getting in and out of a car, which I did a lot today for work and other activities) are genuinely painful. So, I was a wimp and skimped out on an evening run. But I vow that I'll go for 2 runs tomorrow even if one of them is only 2 miles long. I need to get into the habit of doing two a days if I'm going to increase my mileage.

AM: Backroad, 8 miles at 7:53 average. 

Later AM: Weights. Today was a power day.

PM: 3 miles, 7:42 average. Felt better than this morning. Legs aren't as sore anymore but arms are feeling it. Back and abs are sore too but they're about the same as my legs right now. I must say, I'm glad we're doing weights because I sure am weak at the moment and weights will help with strength, which will transition over to running. 

AM: Dikes, 7 miles. 7:45 average.

Later AM: Weights. Another recovery day, upper body and core focus.

PM: 3 miles. Watched the smoke from the fire up at Brian Head for the first mile, pretty fascinating. But really sad, it's destroyed 3 more cabins and doubled its size to 17,000 acres.

AM: Legs felt heavy and I was kind of tired. Canyon run, 7:50 average. It was kind of hazy and smelled like smoke. Hmmm I wonder why?

The fire is now more than 27,000 acres.

Later AM: Weights. We briefly experienced the life of a sprinter! Was kind of fun, but I'd way rather be a distance runner. Too much standing around haha. But the rest is important for these power workouts.

PM: 4 miles, 7:55 average.

Main Street loop, went about a half mile past the hospital then turned around and took University Blvd. back home. Felt good up until mile 8, then my legs got heavy. Took it easy and just ran, just wanted to get some time on my legs. 8:09 average. 

And now just realizing that my math was seriously screwed up, I think I must've looked at the wrong week when I was figuring out how much mileage I needed to get to 50. Oh well! The more the merrier. 

Didn't seem as smoky today despite the fire growing to just over 40,000 acres, maybe it was because I ran in the evening.

AM: Had to do a few things this morning so I only had time for 3 before weights. Calves were really tight. 8:00 average.

Later AM: Weights. Power day. Hamstring has been twinging a bit so weights coach had me do a few modifications. After weights went to the training room and had my SI joints realigned (probably why my hammy is acting up) and my hamstring rubbed out. She said she broke up a lot of stuff and my hamstring felt much better afterwards. 

PM: 8.25 miles. Main Street loop + 1 out and back on Dikes. Hip flexers were tight from weights and calves still a bit tight too. 8:04 average.

AM: Went to the training room to heat my hammy first thing in the morning (lol late morning) then did 3 miles at 7:42 average. 

Weights: Recovery day (upper body). Warmups then 3 sets of [10 red strap push-ups (Not their real name I just can't remember what they're called) and 10 each arm Bicep pulls w/ white band (Probs not their real name either, I should pay better attention)]. Then 5 sets of [10 (each arm) bicep curls and 5 Is, 5 Ys, and 5 Ts on the red straps.] We also did some hip flexor and ankle strengthening stretches/reps.

Afterwards went to the training room and had my hammy rubbed out, not as deep today mostly to get the blood flowing. Then iced.

PM: Dikes, 7.25 miles. Legs felt heavy. Hip flexors and lower calves are incredibly tight. 8:00 average.

AM: Cross Hollows, 7:49 average. Was feeling crappy today. Legs were tired and tight.

Weights: Power day. Warmups/drills out at the track. Then did some more sprints, this time with the weighted sleds. Then back into the weight room for lifting. 3 sets of [10 Wieghted squats, 10 weighted RDLs (I did singular leg because of my hammy), and 10 weighted bridges]. Honestly felt it more in my arms than legs, that bell is heavy hahaha. Or I'm just weak.

Training room afterwards, got my hamstring rubbed out and iced.

PM: 4 miles with Danielle, 7:35 average.

AM: 5.75 with Brighton, Angie and Madison. 7:48 average. I wasn't feeling so hot today, I kind of died after 4 miles and finished the last mile and change with 8:10 pace, killing my average but it's whatever. Sometimes I just forget that I'm still coming back from being out of shape and get frustrated with my fitness level. Got to start somewhere though, hopefully in a month or so I can look back and laugh at this.

Weights: upper body. Started with hurdle drills and others, partner band anti-twist things (no idea what their name is haha), 10 each side partner med ball tosses, 5 sets of [10 perfect push-ups, 10 TRX curls? And 10 green band pulls], roll out hip flexors with base ball, 5 sets of [10 bicep curls each arm, 10 TRX pulls? These ones got my triceps real good. Also some core thing for 30 seconds was thrown in there for each set.] roll out glutes with base ball after all sets finished. And I think that was it? I'm probably forgetting something. Oh well.

PM: Wasatch loop, was tight from the drive to Salt Lake. 5.5 miles, 7:32 average.

AM: VA loop, 7:42 average.

Finished the drive today to Island Park, had a mini weights workout in the form of tubing, hahaha. My half dead arms struggled, especially towards the end when the tube deflated.

PM: 2 laps around the island, 4.25 miles at 7:43 average.

3 laps around and one time down the welling additions. 

3 laps around. I think mentally the loop thing gets to me, I need to just tough it out. Was going to run this evening but I should've known better. I need to motivate myself.

2 laps around and a little extra. Haven't been feeling great running-wise. 

Wasatch loop to the zoo + VA loop. 7:56 average. Had difficulty breathing, like something was squeezing my chest and I couldn't get enough air. 

Afternoon: Shriner's run. Went at the hottest part of the day, yippee. That's probably why I felt crappy, 98 degrees today. 7:50 average.

Really sad that I will just miss seeing one of my best friends, he comes home from his mission tonight. I have to drive back to Cedar because I work tomorrow morning.

Evening: Main Street loop once I got to cedar, was stiff from all the driving. 8:06 average.

PM: Decided to brave it and do a 60%. I think I've been scared to try, stupid I know, but I don't think I wanted to face the horrible time/pace I knew I'd get and have the reminder that I'm pretty out of shape. But today I decided to face the sad truth that my time is slipping away and the progression run is getting closer every day. If I can't do a 60 then how can I finish the progression run? To ease myself into it I settled on half the regular distance, 3 miles. That much I felt I could do. I warmed up 1.5 miles then started. I couldn't remember what 60% pace was (it's been 14 months or more since I've done any faster workouts), guessed it was 6:20-6:45 pace. So I shot for 6:45 pace. The first and last miles each had a little over a half mile of uphill but the rest was downhill. Splits were 6:44.0, 13:12.12 (6:28.12), 19:56.65 (6:44.53). My watch says 6:39 average. I did stop at Bicentennial for a quick bathroom break around the second mile. But considering it was my first time I'm happy with it. I've got a long way to go before I'm ready for the progression run, but I did better than I thought I would today.

Evening: 3 miles with Angie.

HR 48

7am: 5.5 with Angie and Madison, 7:56 average. Didn't feel so good towards the end. HR 52

8:30am: I need to get to bed earlier. Also need to get into my morning routine again which should start earlier. It's already hot at 8:30. 2.25 miles at 7:39 average.

9:30am: Weights. Started with warmups out at the track, rubbed my knees raw on the turf doing the kneeling med ball tosses so that's cool. Then sprints with the sleds and a few without as well. Then back into the weight room and started with 3 sets of [12 green band leg pulls, 5 weighted RDLs (50lbs)] and 3 sets of [5 or 8? weighted squats (50 lbs.), 8 partner hamstring falls], and finally 3 sets of [8 weighted hip thrusts/bridges (50 lbs), and something else.] The 50 lbs was hard for the last set of squats but everything else felt good. New coach (Mitch isn't with us all the time now) corrected me on the squats, I guess I was letting my shoulders sag which put pressure on my back, probably not good for my already screwy SI joints. Whoops, now I know, got to squeeze those scaps. Hamstring felt good, didn't feel it at all actually until a small twinge during the hamstring falls/pulls, and even then it was tiny. So yay!

9:30pm: 8 miles. Legs are a little sore, but definitely nothing compared to the first week of weights. 

HR 51

7:15am: 6.5 with Madison on Dikes. Legs are sore. Didn't end up going to weights today because I got locked out of my apartment and needed to get something for work so I spent the time trying to find roommates lol. 

PM: 3.25 miles.

HR 51

Decided to catch up on some sleep today so no morning run. Weights was lighter because a lot of us are sore. I really like the new coach, he's a fun guy. 

PM: Did 2 with Danielle, then got talking and an hour later it was dark. Whoops. Did 5.5 more, I really need to work on running at better times. 

Text from Paul has me worried about progression run but it's cool.

HR 54

Weights: warmups then had 4 stations, which were:

1.med ball tosses (above head high as you can making sure you get triple extension, I used the 12 ball)

2. Cow bells - one in each hand (used yellow ones, I think Jared said they were 35 lbs each) and walk 15 yds and back. Forearms felt it the most lol, arm strength is still lacking haha.

3. Sleds (bigger ones) with 90 lbs weight on them, push 15 yds and back focusing on driving into the ground (once Jared hopped on too and I barely made it 5 yds haha)

4. Pull red straps connected to two green cow bells (heavier) and lean back into a squat and drag 20 yds and back.

Switched between stations and went continuously for 25 minutes. Good workout. Also got a mini workout carrying all the equipment back up to the weight room.

Talked with coach afterwards, feel much better now. 

PM: 7.5 miles total, did 12x1 minute pickups in the middle, average pace for those was 7:00 flat. At weights this morning I was carrying a green cow bell back to the weight room and almost lost my grip on it (those things are heavy and my forearms were already dead) and it collided with my inner thigh, I think that might have created a bit of a knot.

There was no weights today so I slept in :) ended up sleeping much longer than expected (got to bed late again last night...) and when I woke up  I only had like an hour before work, so no morning run. But I guess I needed the extra rest. 

4 miles with Madison in the evening then did canyon run on my own, finished to 11.

HR 56

AM: Felt like crap this morning, but I just tried to stick out the last couple miles. Dropped off of Madison after 7 miles and the last 2 and change were on my own just trying to finish haha. 

PM: Energy wise I felt much better than this morning but I had a very intense side ache (probably from a large dinner right before). 5 miles. At the end felt like I could go another 5 miles and kind of wanted to, but I already jumped up in miles from last week so thought it best not to. It wouldn't do to injure myself right before the season starts.

Next week I'll be going up to 65 or 70 miles, happy to finally get above 60. At least I'll have a decent base going into Cross, my speeds not great and I'll be working on that this next month but I'd rather have a good base anyway. I think it should be easier to develop speed than base in a short time period. Plus weights have to count for something, right??

HR 54

AM: 3 miles, 7:36 average. Felt good. 

Weights later, did 3 sets of 6 dead lifts (50 lbs and last set 70), don't know the name of the next exercise but we started tall on our toes and then came down fast into an RDL squat, I kept letting my knees collapse in so I did a lot of those trying to just do it right haha. Was supposed to do 10 I think each set. Then blue band just above knees and get in athletic stance, step out to the side. Apparently was doing those wrong too haha but Jared corrected me so the last set was right. Next was 3 sets of sitting bicep presses with dumbells, I had to go down from the 20 lb to the 12.5 lb after the first set. Side planks and pull green straps connected to base, 10 each side. Squats with dumbell, 20 lb plus whatever the black thing weighs. Struggled to keep chest up and back tall. Then sitting pull downs with the purple strap, and finally partner med ball tosses. I'm sure I'm forgetting something but that was the gist of it.

Went into training room and got my SI joints realigned, they were pretty far out of place.

PM: Went country swing dancing for FHE, I might actually join the country swing dancing club at SUU because it was way more fun than I was expecting! Fell once doing a more complicated dip, both my partner and I had a good laugh. I was all warmed up for my run afterwards! It was raining and quite humid, but I liked that cause it felt like I was back in Missouri :) it was also very windy, was kind of difficult to stay on the sidewalk in a few spots. 6 miles. Would have done more but there was lightning.

HR 48

AM: 3 miles

Weights: Sprints with sleds and med balls

PM: Fell asleep thinking it was going to be a half hour long nap, but nope! Guess I was more tired than I thought. Woke up kind of groggy, then realized what time it was and hurried out the door. Didn't want to run in the dark again. After a half mile I ran into Brighton, Sharlie, Julia and Emma, so I turned around and ran with them. Another quarter mile and Julia and Emma dropped off, so the rest of the run was with Brighton and Sharlie. It was a bit quicker than I've been going, struggled on the long stretch towards Home Depot (uphill and against the wind) and fell back a bit. Ended up averaging 7:19 for 6.5.

HR 58

AM: Woke up early this morning, probably because of my terribly long nap yesterday haha. Canyon run + Dikes. 9.75 miles, 8:00 average. Stomach didn't agree with me.

PM: Out and back on Cross Hollows. At the turn around I felt some hip pain, probably just my SI joints going out of place again. My lower back currently hurts a bit so I'm fairly certain it's just that. 6.25 miles, 7:58 average.

Went on the backroad in the evening, 8 miles. Stomach has been bothering me as of late, probably didn't help that I ate right before my run.

AM: 3 mile loop. Legs were tight. Then went into the training room, my SI joints were in place even though they felt off. Back had been hurting too so I thought for sure they were out. Iced and STEM on my lower back. Decided not to go to weights because I didn't want to lift and cause my back more pain. Feel bad for only going 2 days this week.

PM: Went out with the intention to do Canyon run, but shortened it to the same loop as this morning as soon as I saw the lightning. Sorry, it freaks me out. My great-aunt was killed by lightning. On the bright side I did get to see a beautiful rainbow, it was stunning with the red rock in the background. Wish I had a camera.

4.5 miles, 7:52 average. I felt exhausted (even though I had just woke up right before?) and had a hard time breathing.

Was going to do a night run but I went to Sand Hollow with some friends and didn't get back until 11:00. By then I was pretty tired and I had a headache from a hard faceplant while wakeboarding.

2 miles with Danielle, 7:20 average.

4.5 on my own, 8:08 average.

Campus was closed today so I assumed there was no weights...Hopefully that was the case.

HR 51

AM: Canyon run, 6.25 miles. 7:52 average.

Weights cancelled because of the rain

PM: First actual speed/track workout in at least 15 months, yayyyyy. Wanted to see what my fitness level was. 2.75 miles total warmup, included stretching and strides. Now, seeing as I haven't done any speed in so long I totally did not trust myself to pace anything right and I had no idea what I could handle. I decided to do 1600, 800, 800, not too difficult but enough to work hard and still get a decent workout in. For the 1600 I was hoping for 6:15-6:30, but again I didn't know what that even felt like so I just ran decently hard haha. I ended up with 6:00 exactly. With 200 to go it was the first time I got excited about running in a long time, I realized I could break 6:00 if I kicked. So I kicked that last stretch, but it was against the wind (moderately strong) and just barely missed it. Dang. Did 800 recovery, then an 800. Ended up with 3:04, my legs were feeling it. Then 400 recovery and did another 800, kicked hard to get 3:00. Then a 400 recovery and decided to do a quick 400, which ended up being 81. Then a mile cool down to get to 7 miles total. Was happy with the workout, surprised myself with the 1600. I'm still nervous for the Progression run though, it's in 3 weeks and I'm definitely not at the level to go 4 miles at sub-6:40, finishing with 6:00 and another mile all out. I'll probably talk to coach again just to get some advice.

HR 54

My alarm went off this morning and I thought I hit snooze, turns out I turned it off. Awesome! So no morning run, though I did make it to weights in the nick of time. I need to get to bed earlier. Started out with warmups on the stairs to mix it up, then 5 sets of 6 or 8? front squats, 4 sets of 10 each side half-kneeling hip flexor stretches, 4 sets of 10 scap push-ups, 4 sets of 10 each leg clam things (the name evades me) with blue band, 4 sets of 8 chest supported rows, 4 sets of 10 RDLs (instead of bar I used KB because of my back) and 4 sets of 25 seconds each leg balancing with other leg up and holding KB with hand.

Did 5.75 in the evening, SO MANY BUGS. 

HR 54

AM: 5 miles. Legs are sore. 

Weights: Warmups, snap-downs, and sprints with sleds and med balls

AM: Took the backroad, 6.75 miles. 8:00 average. 

Weights was cancelled today, not sure why?

PM: Out and back on Foothill + VA loop. 6.25 miles, 7:47 average. Was a bit tight from the drive.

HR 54

Shriners run in the morning, couldn't go for an evening run because of my cousin's farewell open house. Didn't get home until late. 

AM: 2 easy, 7:29 average.

Weights: warmups, then 5 sets of 4 dead lifts (50 lbs), 5 sets of 10 each legs Hamstring floss, 4 sets of 10 goblet squatsi, 4 sets of 8 leg on wall hip stretches, 4 sets of 10 TRX fallouts, 3 sets of 8 each arm raised dumbbell lifts, 3 sets of 30 second each side side planks.

PM: Canyon run. 6.5 miles, 7:35 average. Hadn't had anything to eat for dinner so I was feeling a bit low on energy but other than that felt good. I think I've been hard on myself with my analysis of where my fitness is at, I have to remind myself that I've been pretty much coaching myself since I came back from my mission and managed to go from overweight out of shape potato (not even able to run 2 miles straight) to running 8-10 miles a day plus weights (though the weights have been coached haha, can't take the credit for that). In that contrast, I'd say my fitness level is 100 times better than when I first started getting back in shape. And I've managed to be consistent, something that was a real struggle in the beginning. So all things considered I think I need to be more positive with my progress and remember that these things take time. 

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

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. 

Practice has been pushed back to 7 because of the later sunrise, sweet! An extra half hour to sleep :) Today it was just the non-traveling team at practice. After warmups and form mile we did a mile warmup then started the workout, 400s. Full workout was 10, but because of my hip coach would only let me do half. I was worried the whole warmup because it was hurting more than it did Saturday, but I really wanted to do 400s. I love 400s. So, I didn't want to tell coach, but at the same time I didn't want to stupidly run through it and injure myself further. As it turns out Coach found out anyways, haha I told him I'd push through it. That's when he said I was only doing half. Mmkay probably a good idea. So hard to tell when to push through and when not to. It was hurting more on the cool down, sooo we'll see how it feels tomorrow. Hopefully I can race this weekend. 

Anyways, we were shooting for 82s. I hit 84, 78, 79, 81, 88. The last one I mentally gave up, simple as that. It's been a while since I've done speed on the track. I've got a lot to work on, pacing included.

.75 cool down. Was originally going to do more but hip was hurting, and the increase in pain from when I first started scared me a bit.  

Weights: 4x10 SL RDLs, 4x10 SL squats (w/ med ball down to bench), 4x10 Step outs to one side (with good leg), 3x10 elevated push-ups, 3x10 red band pulls (new red bands replaced old green ones), 3x10 walks with KBs. 

Hip was hurting pretty bad today. But it's most likely from the speed yesterday, so just running a regular 50% shouldn't do too much damage. It was borderline between being too painful to run on and being able to push through it. When Patrick asked I told him I could do 5 miles at the 50%, but if it was too much I'd turn early and slow down. To be honest I was a bit worried the pace would still be too fast for it (I was going slow on the warmups and form mile and it was ehh) but after a half mile the pain eased. Starting and stopping is the worst, but after like 15 seconds of starting the pain numbs again. Also, was certain we were running slower than 50% going up canyon (my watch was under my sweatshirt and it was cold so I didn't look at it much) but Paul wasn't saying anything, so I thought he was just being nice and letting us go slow on the uphills. But nope! Turns out it was 50% the whole time, the mile I thought was too slow was actually 7:35. So I'm happy that 50% are at least getting pretty easy. 7:26 average, 5 miles wasn't bad at all.

Hip felt slightly better than yesterday but still is painful. During the run it feels okay, pain isn't that intense except for steeper hills. I'm still nervous to do faster paces, especially since the 400s on Monday really destroyed my hip. Pain yesterday was probably the same as if not more than it was when I first talked to Patrick. It's not locking up anymore, which is awesome, but the muscle itself is way more painful and I can actually point out the pain without having to move. Sooo, improvement? I'm not so sure. But if I can run through it I will. Maybe I'll just do 50% since I can handle those and then do workouts in the pool? I'll talk to Coach about it. 

Another 50 today, relief. I thought it was going to be pickups or something, not sure my hip could've handled that. We did Main Street, which is more uphill, but we went at the slower end of the pace up the hill so it was fine. Downhill is okay so I cruised just fine at 7:00-7:10 pace on the way back. 7:29 average. 

Weights: altered workout for me, 3x10 SL squats, 3x10 SL DB RDLs, 1x10 Clams (hurt so I stopped after 1 set). 3x10 green band (now green is thick, replaced purple bands) pull downs, 3x10 DB Row/Press ups, 3x10 half bent DB Rows.

Went to practice, Paul and Patrick said it would be best to take two days off before the race this Saturday (hopefully I can run it! Will probably be the only one I can run as a redshirt), hopefully resting it will make the pain decrease. I'll probably start up ibuprofen to get inflammation out starting tonight and continue through Saturday.

Went to the pool this evening. I'll probably start going every day until I can get up to 6 miles again. 10 minutes warmup. Paul switched the workout up a bit halfway through, was kind of nice just to get it over with. It was a ladder at 80% pace effort, 2 minutes on, 1 off, 4 on, 2 off, 6 on, 3 off, 8 on, 3 off, 6 on, 2 off, 4 on, 1 off, 2 minutes all out (mimicking last 800 in race). Was tough, worked hard. But that's the pool for ya. 5 minute cool down I think. Was real nice not to have any pain as I "run," maybe an indication that the pool will become my best friend in the next week or so. 

No running to rest up for tomorrow, hopefully I can race