Keep Calm and Run On

And one last track workout to finish a long week. I ran 3 miles then we ran 3x4 lappers at current 5K pace. Well, I have no idea what my 5K pace is. Last I checked.... 18:23 in cross country senior year. So I just ran with all the girls. I ran 4:24, 4:23 and 4:23. I felt dead. I was just hanging on the group and I am happy I could finish. I ran 3 miles cooldown then ran some more miles at the Oval with the East team!

Today's run was awesome! We ran somewhere different (for once) We ran on Provo River Trail out 5 miles to Utah Lake and back. As soon as we crossed under the road about 2.5 miles in, the temperature dropped and we were running in fog. The trees looked gorgeous with the snowy, icy branches and the fog was so cool. Our eyelashes and ponytails all froze but I really like that run. I added 2 miles at the end. I am really happy this week is over, I am really tired and my legs hurt.

3.5 mile warm up then we ran 4 x 800 at current 3K pace. I ran 2:35, 2:34, 2:32 and 2:33. They didn't feel good but didn't kill either. We ran miles outside. After weights I ran another 4 and it was so nice running in the sunshine!

4 mile Campus Loop in the morning with Ash and Laura. Later I ran cemetery run. I don't feel sore from weights just tired.

Workout was great today! 2 mile warm up then 2x400 at 5K pace. It was really weird to run that pace for 400's. I ran 82 and 81 then finished my miles outside. No weights and a 10 minute ice bath.

My Garmin died and I forgot my charger. The worst. Only 4 of us are running the 5K tomorrow and came up early. We ran 4 miles around UW campus. It is gorgeous up here!

I ran a mile shake out with Nikki this morning before breakfast. My legs definitely do not feel as fresh as last time and I knew it would be a race I would have to push hard through. I didn't race until about 7 in the evening so I relaxed all day and took a nap. I warmed up 3 miles with Sus! I was so happy to see her and it was amazing to race with my teammate. I was in the 3rd heat and started out fine. There was a lot of jostling, close falls, elbow throwing and I never got into a good pace/rhythm during the whole race. I was in good position for about the first mile then saw that lap counter still had 10 on it. Great. I started getting passed until I saw Sus move. I tried to move closer to her and told myself it was just like running death speed workouts in high school. I just focused on hanging onto the big group. It was frustrating because it was a race I didn't feel at all alert, focused and ready to race. I was really just getting pulled along. I was happy with my time (a big PR since my high school 5K) It was weird running a 5K on a track but it is something I need to get used to!

Morning run, we ran 8 miles. We ran around Seattle and it was absolutely gorgeous! I was really tired but it helped that we were running somewhere new. I ran 4 more miles later at the meet and feel exhausted.

I love being a 5K runner. We get Monday's off after racing. Yes. I ran 2.5 miles on the indoor track then we ran 7 mile Carterville for a recovery day. After weights, I ran another 3.5 on the treadmill. My calves still kill from racing and they are making my shins hurt too. 

3 miles on the indoor track before devotional. Then I ran another 8 miles. My calves feel better today. 

3 miles warm up before our workout. I loved today because 5K girls split from the 3K/milers so we actually ran the pace we needed to. We ran 3x1 mile repeats at 5K pace (add 5 seconds for altitude) with 10 minutes recovery between sets.The first 2 repeats, I was by myself. The first one, I was exactly on and ran a 5:26. It felt so good to be pushing and pacing myself. I was able to tell when to pick it up or keep it even. It felt really good and the long recovery was amazing. The second one I ran 5:25 and the last one Kathryn ran with me. I felt much more tired on the last one and it was harder to push through but running with someone really helped. My determination for this workout actually came from a workout more than a year ago. Last November, while training for Footlocker, Bill brought in pacers and the workout was 3x1 mile at 5:25. It was a really hard workout, I crashed and couldn't run the pace. I was so disappointed, frustrated and I told myself someday I would run it, and today was the day. I got all my miles in before weights and got my calves rubbed out. It hurt like none other. 

Recovery run- I felt fine just a little tired.

3 mile warm up then 3 sets of 3x400's at 3K pace with 90 seconds recovery between 400's and 5 minutes between sets. We struggle running the right pace usually- it feels good so we  end up running faster. I ran 78, 76, 76, 75, 74, 73, 75, 74, 75.

Long run and tempo to finish the week. We ran extended, extended over the bridge Carterville with a 30 minute tempo.  I averaged 6:45 for the tempo and it was nice to just pull along with the group.

Today's workout was not that great. I was in Salt Lake and the track is still covered in snow and ice. So I started running my workout at Liberty and was WAY too slow. So I finished 5 miles and later went to the Oval. I ran another 6 and finished the workout. It should have felt fast but good and it didn't. I felt really tired again.

It was a beautiful day for running today! I have missed the sunshine and warm weather and cannot wait to be running workouts on the outdoor track. I felt better today in my run.

3.5 mile warm up then 2x400 at 3K PR pace. I ran 76, 75 and then 4 miles after. My legs feel heavy and dead so I took a 10 minute ice bath. At least my iron is fine!

Easy 4 in Seattle after we arrived. My legs feel better than yesterday.

Looking back on the race, it wasn't my best and I could have done better. I felt too relaxed about racing and wasn't fully ready to race. I ran, but didn't race. I started out good the first mile, then the race strung out big time and I was by myself and didn't work up to anyone. My legs felt better than the last race but overall it wasn't better. Now it is time to move on to outdoor season! 

5K girls did our very favorite Seattle run- Interloken. It is the most beautiful run! I was really tired and we ran really slow but got it done.

I started feeling sick Saturday night and had a bad headache today. After getting some cold meds from the trainer and starting my run I felt a little better. I was really happy it was a recovery day. I ran 8 then another 4 after weights.

4 miles on the indoor track then another 7. Still feeling sick.

After 9 hours of sleep I still woke up exhausted and sick. I am just running miles this week and hopefully will get better and start up next week. I ran extended Carterville and survived a brutal day in weights. My arms will probably fall off by tomorrow.

Felt worse today. I ran 4 with Laura and another 5 with a group.