Keep Calm and Run On

Our flight was delayed from our layover so it was a looong travel day. Ran 3 along the roads. Dead tired. 

Long run around the island. I was tired and didn't run very fast but I got the miles in. 

A.M. Morning run was great. First 5 miles with Marc and Teresa then my dad and Brett ran 4 more with me. We ran on some cool roads and along the beach. Added 1 more. 

P.M. Ran 5 more

A.M. ran 4 with Marc and Teresa then added 2

P.M. 5 more after the beach

A.M. it was a rough morning. I attempted a fartlek (2x5 minute) but it was darn slow. My stomach hurt really bad and I tried to puke on the way back but didn't. Only did 6. We did a beautiful 4 mile hike this afternoon along the Ne Pali Coast. 

P.M. Ran 4 more by the beach. Tired. 

A.M. 8 miles in the morning 

P.M. 5 more on my own 

Got up early to see the sunrise and get my miles in before going home. 

Our flight ended up getting canceled yesterday and we ended up in Oahu for another day. I did my long run starting from BYU-H campus along the road. I did 10 then grabbed Rich to finish 4 with me. It was the best I felt all week but I was tired and exhausted by the end. 

A.M. track workout. 2 mile warm up then 800's at 3K pace. We wanted to run 2:35 but had to readjust a little. I did 6 and ran: 2:39, 2:36, 2:36, 2:39, 2:36, 2:36. I was struggling to pace so I didn't use my watch and just ran with the girls. I was the only one who finished 6. I knew I could do it because during our rest (3 minutes) my breathing was back and I was fine. It felt fast because I have been running slower paces but I felt strong and felt like I could hold it for longer. I am really happy with how I did. Cool down to 10.

P.M. Ran 5 more in the hour break I have between classes. 

A.M. We got to go to the Provo City Center Temple open house as a team this morning. I only had time for 5 miles after that and before class. 

P.M. Ran 5.5 more

A.M. Temple Hills. We got to run on the sidewalk since it is snowy on the grass and that felt better. I focused on running tall and good arms which helped. I ran 85, 83, 81, 78. I felt good that I got faster as we went and felt happy with this. Cool down to 10.5.

P.M. Ran 4 more with Laura

A.M. Ran 10 on Carterville

P.S. Ran 5 more

Provo River to Center. 

It was freezing when we started our run today. We did 2 miles warm up then 30 minute tempo. It was hard to get moving and run fast when I felt so cold and stiff. It felt better about half way through. It was pretty icy, especially the second half. We averaged 6:35. I finished 12 with Laura and Rachel then ran the rest on a cool down with Bill and Garek. First 80 mile week in a long time and it felt pretty good. 

A.M. Today was a different, new workout. We did repeat 200's. 16 of them. We got 2 miles warm up then had to wait for another 20 minutes for the 800 group to finish so coach could time us. I did a mile speed changes, some drills then strides. This workout had little/no recovery so basically a full 2 mile workout (a 10:40).  The pace was alternating between 35 and 45. After each 200 we quickly ran back a few meters to the start and went again. The 35 was hard to focus, get to toes and move quick enough. I ran most of them at 35/36. The 45 was really nice and not bad at all. The workout was fun to do something new but hard to try and run fast when I haven't in a long time. Ran a 6 mile cool down.

P.M. Ran 4.5 more. Tired from this morning. 

A.M. Hobo run and adding on 2 miles for 10. My legs are tired and tight from yesterday's workout

P.M. Ran 5 more with Ashleigh. Legs felt better this afternoon. 

Recovery run

2 mile warm up then 3 lappers on the indoor track. We ran 5K pace (5:20 pace). We were supposed to have 3 minutes rest between but it got cut to 2:30 because we needed to be off the track sooner. First 2 were ok but the shorter rest made it hard. I felt really tight (calves to hamstrings) and we were done after 5. We hit the pace (3:12) for the 5 but that was definitely enough today. Finished at 9 miles with cool down and ran 6 later. 

I came early and ran my extra 3 miles so I could finish with the 12 mile group. I was really tired by the end. 

Today I have a renewed appreciation for how amazing our bodies are. We push them to limit and demand them to go faster and harder for longer. And they do it and can keep doing it. I was pretty tired and beat this weekend. I was trying not to worry about the workout this morning but I was tired and hoping I was recovered enough. 

We got in 7 laps warm up and coach was really pushing us to get started. I was able to get 2 more laps of speed changes before we started. We ran 2 lappers at 5K pace (64 on the BYU track, 5:20 pace) We got 3 minutes rest which made a huge difference. The first one I felt really tight and stiff. But as we kept going, I felt really good. The pace was very manageable for 2 laps and we did 8 of them. Most were 2:08, a few were quicker (depending on who was pacing.) Ran 6 miles cool down. I am amazed how my body bounced back after another high mileage week last week.

Second run of 5 miles to front load the week. I am ready to race this weekend and see where I am at.   

A.M. Ran 10 miles. I was really tired and beat up from yesterday. 

P.M. Ran 5 more. Did norma tec and ice bath. 

This morning we ran 3 sets of 2 lappers on the track at 5:20 pace with 4 minutes rest between. It felt good to run pace again. The girls pushed the pace and ran faster but I stuck with the darn pace. Finished miles by myself.

Ran early this morning and chickened out of the cold. Ran on the treadmill and listened to music. Took an ice bath before leaving. 

I was a nervous wreck before my race. I did norma tec again this afternoon and had a pretty chill day until we went to the track. I was nervous to race on the track again and felt like it had been so long. I was in  heat with half pro runners and knew it would go out fast. That was nice but I needed to be careful not to go out hard and die. 

Warm up of 2, strides and ready to go in my new spikes (since I never got my missing one from Nationals). I started out well, antsy the first lap but relaxed and got to the rail when it opened up. It strung out immediately and spread out quick. My first mile was 5:14 and I was couple strides behind Yesi. No pack in sight. I pushed up to her and ran a lap with her. We were slow so I surged and passed. Looking ahead, a large gap to the next girl. I focused on her and each lap listened to my split to know if I needed to pick it up or not. I kept doing this for 5 or 6 more girls. I got lapped by Kim Conley with 5 laps to go. I thought I was on the edge of 16:40 and kicked it hard the last lap. I ended up 16:30- finally a new PR!! (16:35 from freshman outdoor) I was so relieved and happy with it. 

I did well at focusing one lap at a time. I had to run so much by myself but did well at looking up and catching the next girl because I knew I was stronger. I am so thrilled with how it went. I am looking forward to a more pack race because I know I can run faster. Ran a cool down until the next heat of girls ran. Finished miles at the hotel treadmill. 

Woke up early to run 7 miles. We found an awesome trail along the water. I was tired and sore. We ran 7 more along the dock trail and arboretum from the indoor track. I was dead tired when we finished and am glad to be done for the week. I spent all day at the track cheering for teammates and there were some awesome PR's.