Sock tans

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