Keep Calm and Run On

AM- Big day- I ran 2 miles! I ran the warm up before the girls did a workout. It felt good to be back running on the track. Finished another 4 on the alter g at 90%

PM- biked an hour- Monday 5-1 workout. 

30%

AM- 1 hour recovery biking

PM- my knee was a little sore after running yesterday so I had Judd do graston again. A lot less scar tissue to scrape than 2 weeks ago but still some there. Ran 4 on the alter g. 

35%

AM- 1 hour biking recovery

PM- 5 miles on the alter g. My knee is tender and bruised from graston. I did 10 minutes warm up than 15 minute threshold at 180 heart rate. I felt like crap for the first 6-7 minutes then felt a little better. I was tired after. 

40%

AM- biked 1 hour recovery.  I am really tired and SO DONE WITH BIKING

PM- I RAN OUTSIDE! Yay! I ran 3 and was very cautious of ice. It felt weird but good to be running. Ran another 3 on the alter g. 

45%

Biked an hour fartlek then 4 on the alter g. 

50%

Ran Provo River backwards and added on by University. It felt good to run outside! But a long ways to go. One day at a time. 

AM- ran 2.5 warm up with the girls on the track then 4.5 on the alter g

PM- 1 hour biking- 5 sets of 5-1

Biked an hour and ran 5 on the alter g. 

Hour biking then I had graston done on my knee before running. It felt a little sore but nothing like before. I ran 10 minutes warm up then did a 20 minute threshold. I felt really good and wasn't hurting bad until the last 2 minutes. But it was a great day to run! 

Ran 2.5 on the track with the girls, biked an hour and then ran 5 on the alter g. 

Hour biking with fartlek and 5 miles on the alter g. 

Ran OUTSIDE and it was so nice!! I felt really good, no knee pain and I am ready to get back into workouts and training. 

AM- 2 mile warm up with the girls, talk to coach then another 6.5 on the alter g

PM- 1 hour biking. 5x5 on with 1 minute rest

Ran 6 on the alter g

AM- bike an hour

PM- ran 6 miles on the alter g with a 25 minute threshold. It was looong but really good. It didn't really hurt until the last 5 minutes. 

AM- bike an hour

PM- met with coach to plan what to do next- and I finally get to run more outside! And it is such beautiful weather. I ran 6 mile Carterville. I was tired from the threshold but it felt amazing to be out in the sunshine! Now that I am running, I cannot find my Garmin.... last I saw it was Christmas break. It may be time to just buy a new one. 

AM- biked an hour. I was tired and couldn't focus so just tried to keep the heart rate about 140. I ran 2 miles on the indoor track and 1.5 on the alter g to finish 20 miles on the alter g.

PM- Had grastan done on my knee and ran 4 mile Provo River

Today I actually got to run with the girls! It was a glorious run. I felt pretty good- now I just need to be patient and work consistently to get back up there. My knee was sore the rest of the day so I wore my brace and iced it.

FIRST DAY BACK ON THE TRACK

Today was a glorious day. It was sunny, warm and we were on the outdoor track, blasting music and running. I got to run part of a workout- 4x400 at 80. It was short, manageable and a good start to get going again. I am so happy to finally be on the track! It was a day I have dreamed of all winter. And my knee didn't hurt- yay! I finished with 6 miles. After classes, I ran another 4 on the alter g and biked an hour. 

AM- biked an hour and ran 5 on the alter g

PM- ran 4 mile Provo River. Another beautiful day!

2 mile warm up with the girls, then sent off to do a threshold. I ran campus loop with Danica and we just did a 5 minute threshold. My legs are tired but my lungs felt great. Ran 3 more miles on the alter g. 

AM- bike an hour. Ran 2 on the indoor track until the alter g was available then ran 3. Finished 15 miles on the alter g for the week. 

PM- it had stopped raining so I decided to run outside (campus loop). It start pouring a mile in and I got soaked. That probably didn't help my cold but it was fun!

Biked an hour in the morning then ran 6 mile Carterville after my classes. I really miss my Garmin.