You've got to want it to win it

This morning I went for a nice run up Emigration Canyon.  I originally intended to turn at 3.5 and end with 7 for the day, but right as I got there I finally got hit with a cool canyon breeze so I had to stay and enjoy it a little longer.  So I went to 4 miles before turning.  On the way back down there was a dead snake (I think maybe a rattlesnake, I didn't want to look closer) that I don't think was there on the way up... It's head was squished, I think a biker got it.  As I got back to Wasatch Drive I saw Lauren from me team and she slowed down to run with me for a bit, until 13th when I turned and went home.  Afterwards I enjoyed a nice cold shower.  I really should start getting up earlier so I can run before it gets hot.

This morning I gave Abigail a ride out to Wheeler Farm and stuck around for a workout.  Warmed up with a big loop around the farm and then a lap around the field before collecting out water bottles from the cars and meeting in the field to stretch.  We did that for a few minutes and then did 8 strides.  Then we jogged over to the loop we do workouts around for fartlek.  We did a ladder of 1 on 1 off, 2 on 1 off, 3 on 2 off, 4 on 3 off, and the same back down, two 4s at the top.  It isn't as sandy by the river as in previous years so we were able to get good turnover there, unlike previous years.  After the last one we gathered our water bottles and went back to the cars and then did another loop around the farm for cooldown to get to 10.

This morning I went up to Drycreek for an early run before it got hot.  I grabbed some larger rocks than I usually do to take up to the pile.  It was a relief when I finally made it to the top and dropped them off!  The pile seems to be shrinking, I guess we should run there more.  I went out to 4 miles and then turned.  After I finished I was in somewhat of a hurry to get to the doctor for a second opinion about my hip.  I was a lot more impressed with the flexibility and range of motion tests he did.  He diagnosed sacroiliac joint dysfunction, as well as gluteus tendinitis.  He figures that because it is my right hip and the outside leg for doing laps on a track, that is why.  I'm probably going to be starting physical therapy on it soon since I don't really want to wait for my trainer to get back.

This morning I decided I'd head over to the East track for some turnover work.  I ran there for warmup, and then did a mile of speedchanges.  I did them with right turns to give my hip a break.  I stretched for a few minutes and then got on the line for a 400, also opposite direction.  I hit a 1:20 and was a little disappointed, so while I ran my recovery lap I decided instead of doing 10 400s like I had thought of, I was going to break it up.  Next I did two 200s both in 37, equal jogs recovery.  For the second 200 of every set I decided I'd do it with a left turn so I don't cause problems on the other side.  I ended up doing 5 sets of 400, 200, 200.  My times on the other sets were 1:17, 37, 38, 1:17, 36, 37, 1:16, 37, 37, and 1:15, 36, 37.  I felt a lot better about the workout at the end and I was glad I decided to break the work up so I could get some good 400s in.  Afterwards I ran home and then went to physical therapy.  I did some glute exercises and bought a yellow band so I can do them at home.  The goal is going to be working on strengthening my glutes and especially avoid arching my back!  Hopefully I'll get strong soon :) and I'm not sure if I want to go back to lifting next week or not, I'll just go by how I feel.

This morning I took my iPod for a run since it's been a few days :)  I started out along 14th and then cut down to 13th and continued to 2100s.  I ran down to 900e and then turned, and did a lap around Fairmont park when I got there.  After that, I continued on 900e to 3300s.  It was the same intersection my dad and I had dropped Abigail off so she could run home from the movies last week, so I knew it was about 4 miles from there and decided to not go up all the way to Melbourne St. as I had planned but instead decided to go up to Imperial Street.  The lights on 3300s were the only times I had to stop on the whole run!  I ran back on Imperial Street and then 1700e, then 15th and finally 14th to get home.  Then I stretched for a few minutes while I watched some of the Olympic Trials on demand, since I missed a lot because of work.  Sadly, demand only shows about 5 minutes of the longer races so it cuts out at random places :( but better than nothing I suppose.  After stretching I did core and my PT exercises.

This morning I decided to do a bit of tempo as a last workout before the Murray race on the 4th.  I ran to Sugarhouse and went to a mile and half for warmup, and then stretched for a few minutes.  I thought about strides but didn't really want to do them, so I just went straight into tempo.  I did 4 miles so I figured it'd be a little over 2 laps in the park.  I started at the bottom across from the Wendy's so knew the first mile would probably be a bit slow with all the uphill but then was counting on the next mile to be quicker because of the downhill.  The first mile was 6:55, followed by 6:30, then 6:49, and finally 6:29.  I was happy to see my times consistent for each of the laps :)  After finishing the last mile I walked for a bit and then ran 1.5 home for cooldown.  While I was on my cooldown I realized that my hip had stopped hurting after the first mile of tempo!  I had been thinking about it when it was hurting but hadn't realized when I had stopped.  I guess it warmed up, but this also tells me I should do longer warmup beforehand.  Good to know for Murray next week.  When I got home I did my PT exercises.