Keep Calm and Run On

Recovery day. We ran 8 mile Carterville and it was a snowy, wet run. Sidewalks were not shoveled well and we took it slow so no one would fall. Added 2 more on the treadmill. Did norma tec and ice bath to be ready for workout tomorrow. 

Aaaand no workout today. It was so icy and I don't do well running on ice (fall and getting injured) so it was a treadmill day. I ran 8 in the morning and 4 more after class. 

2 mile warm up then workout on the indoor track. We ran 1 mile at 5K date pace, 3 laps at 3K pace and 2 laps at mile pace with 5 minutes rest between. The mile was definitely the worst one. I felt really tight, sore and never got the rhythm. I was trying to hit 5:15 but was slow and ran 5:18. I felt frustrated but tried to refocus for the next part. The 3 laps felt a little better. I ran 62's and finished in 3:06 (about 9:45 pace). I was dreading the last one but it was actually the best of the workout. We got to wear spikes and it felt awesome to open up and go. I ran 58 first lap and 57 last lap (about 4:50 pace). That made the workout feel more successful. I ran laps on the indoor until I was at 6 miles then ran 5 more on the treadmill. 

Between classes, I ran 4.5 on the treadmill. I am feeling better about this morning's workout. I was bummed I couldn't hit the 5K pace but I did well overall and not every day is perfect. 

Sick of the treadmill this week so we braved the cold and snow to run outside. Got a nice 8 mile recovery run in. Ran 4.5 later. 

We ran a 30 minute tempo outside. We were able to find roads with a big shoulder that were mostly clear but it was still an adventure run. Average was 6:40, not too amazing but good effort. Finsihed at 10 and ran 5 later. Got my IT band worked on after my second run. 

Started early to get 3 miles in before running 12 with the higher mileage group. It was flipping cold this morning, especially adding on up the canyon. My hips are tight and legs really tired and dead. 

Today we got to workout outside and I was very grateful. I woke up tired, legs hurting and dead in the 2 mile warm up and I was struggling to get ready mentally for a track workout. We got to do a 5-3-2-1 fartlek. We warmed up another 2 miles outside and started. It went pretty well and felt good to open up and push. Finished 11 miles in the morning and ran 5 later. Did norma tec and ice bath. 

Recovery run. We made up a new run from Mexi hat and it was awesome to run somewhere new. It was 8 miles then I added 2 more on the treadmill. My quads and glutes were really tight and sore. 

We did a 40 minute tempo on Carterville which I haven't done in so long. 2 mile warm up and we started faster than normal but it was an awesome workout. Mile splits were 6:20, 6:26, 6:13, 6:17, 6:03 and I didn't get mile 6 but I would guess a little slower since we were running on Provo River trail and it was really icy in some spots. My legs felt really good until the last 2 miles. They got heavy and tight but my breathing was fine. Average was 6:18. Finished 9.5 miles with the girls then added 2 on the treadmill. Ran 4.5 later. 

Morning run of 9 miles. I didn't feel as sore or tired as I was expecting and felt pretty good for day after workout and towards the second half of the week. Ran later.  

The air was nasty today and I couldn't brave the cold. I ran 6 miles on the indoor track with Laura and 4 on the treadmill after my test. Did norma tec after second run. 

2 mile warm up then a 30 minute tempo outside. Mile splits: 6:30, 6:29, 6:15, 6:20. We picked it up the last 6 minutes... I got competitive and someone wanted to push the pace so we did. Average was 6:20. My legs were more tired than Wednesday and I was full body tired by the end of the run. I survived another high mileage week. 

Recovery run. We ran Harvest Loop and I added 2 miles when we got back. My legs are tired from last week. 

Today was rough and I need to write it down so I can move on. We got 2 miles warm up then the workout was 5 laps at 3K pace, 3 laps mile pace, and 2 laps... all out. We had lots of rest between which was nice but the workout took a really long time for just 2 miles. The first one I ran 5:09. Was supposed to be 5:05-5:08. I hit lap 4 and my body was just drained. My legs and arms were so tired. The next one, I got gapped by everyone (they went out fast and I didn't follow) and was way behind and stuggling to focus. I was 3:03. The last one I ran 1:53 and finished towards the back. I was beat. I had a hard time focusing today and believing I can run fast. I have a hard time when we do short, fast because I don't run that fast pace.... ever. I was really frustrated. 

Finished to 9 in the morning and did 4 later. Miles are a little lower this week. Hopefully that will help me be ready for Thursday track workout. 

Hobo run with a mile added on the treadmill. My legs and body are tired and sore. Did norma tec and ice bath. 

The track was clear of snow and it was warm enough we got to run on the outdoor track! 2 mile warm up then we ran a 1600 at 35-45 pacing. The workout was to alternate 200's in the  1600 between 35 and 45 seconds. Come through at 5:20 then all out 200 to finish. It was really hard to pace and we put milers in the front to pace. We nailed the 35 every time but hit more 46-47 on the off which coach was fine with. I ran a 32 last all out. My legs didn't feel amazing but the 35's didn't feel too hard and I felt in control and a lot better than Tuesday. Coach only had us do 1 because we all looked tired and some girls couldn't finish. I ran 6.5 cool down to get to 10. 

The afternoon was cold, windy and hailing. I opted for the treadmill and had a good run. Ran 5.5. 

7 mile Provo River to Center streeet then I finished on the treadmill. Feeling better today and able to run a little quicker on recovery days since my miles are lower. 

Long run. It was nice to do 13 and I didn't finish feeling completely drained like after 15. 

Today's workout was a nice change. We ran 4x400 at mile race pace with 30 seconds rest (last one all out). I ran 71, 72, 71, 71. It was hard but nice to be done so fast. Finished to 10 miles and ran 4 later. 

Recovery run

Today we ran 4x200. We jogged 100 meters in between and hit 35's. Again, short and quick. Cool down to 7 miles. Did norma tec and ice. 

Recovery run. 

It was rough and I am disappointed with how this race turned out. Looking back, I see things I can change and learn from. Mile shake out in the morning, rest all day, then 2 mile warm up and time to go. I was on the front and got a great start.... in the front. I was leading. That was fine but we hit lap 2 and no one was coming. I panicked. I was slow from where I wanted to be and came through the mile at 5:20. I knew I wouldn't hit my goal and tried to switch the mindset to "just race". Lap 7, a girl moved up by me and I pushed with her for a lap then settled in as the group came. I hung on to that pack but I was struggling. 2 mile was 10:22. I hung in, hung in and they picked it up and I got left. I felt like I had no second gear to kick into when it picked up and couldn't pick it up to kick. I ran much slower and was 10 seconds behind first place. Looking back, I wish I wouldn't have expected it to go fast. Everyone wanted to sit and kick to score or win. I don't do very well racing like that (clearly, I ran pretty even 5:20's the whole time). I wish I would have been more prepared to lead better and try to win. I felt blind sided and panicked. I haven't led a race since high school and I lacked the confidence. I told myself "I can't lead a whole 5K" and that hurt me real bad for the race. Cool down 2 miles with team then 3 miles on the treadmill at the hotel after dinner.

Long run on the trail by our hotel. I did 11 with the girls and had to add 3 on the treadmill. I am exhausted. Body dead tired and everything hurts. 

A.M. I felt absolutely awful this morning. I was really shaky, lightheaded and my legs felt almost jerky. I was really tired and breathing hard while running easy. It was the weirdest run.

P.M. Felt a little better, not as shaky.