Keep Calm and Run On

Long run to finish the week- I ran a 20 minute tempo on over the bridge Carterville. My legs felt good but my lungs were tired. I am glad I had Katy A to run with! 

2 mile warm up on the track then a fartlek. I ran 5-3-2 with equal recovery. It was a good workout. Biked an hour later in the day. 

Biked an hour then ran with a group. I have missed running the with the girls. Today I felt good- every day running feels easier and more normal. 

Ran over the bridge Carterville and then 2 miles on the Alter G before class. 

AM- ran 8 miles with a 40 minute tempo. It felt good to open up and push for a long time. 

PM- ran 4 on the alter g and biked an hour. I am so tired from running and the extra cross training and cannot wait to be done with the biking. 

LOOONG day. Ran 8 with some of the girls in the morning. After classes, I biked an hour and ran 4 on the alter g. I am tired of the biking/alter g and running days. 

Long run to finish the week! I am really tired but happy to have another week done. 

Fartlek back with my usual group of girls. We ran 10-5-3-2 with equal recovery. The 10 was pretty long but not too bad. My main goal this workout was just to stick with the group. My legs were really tired by the end but I am happy I did it! Biked an hour later. 

Ran 3 on the alter g then ran with Maren. We ran 6 mile dirt and I added one more mile. I really miss my Garmin. 

8 mile Carterville recovery run with the team. Then I realized I only had 1 hour of biking left.... FOREVER!! (hopefully) So I got er done and said peace out to the bike that I hope to never need again. 

Ran 4 on the alter G then ran 4 mile campus loop. Later I ran another 4 miles. I was tired in the morning but felt better in the afternoon. 

AM- tempo run! We ran Carterville and same goal- stick with the group. I did not feel good for the first 20 minutes then felt better after that. I did 50 minutes which was perfect. I felt strong and good but was tired and ready to be done. 

PM- ran 3 miles on the alter g. Finishing 10 on the alter g this week. 

Long run- I was SO TIRED. My legs were dead weight and I was exhausted. Ran slower but got it done. Another week down and every week has been getting progressively better. 

Today was my first REAL day back. All dressed in green, it was warm and a great day to hit the outdoor track! We ran 2 miles warm up then 800's at 3K pace. OK- I have no idea what I could run a 3K right now and didn't want to kill myself first day back so 79 pace. My first 4 were 2:38, 2:38, 2:38 and 2:39. The group got more spread out and I needed someone to run with so my last 2 were a 2:36 and 2:34. It was hard and my lungs were burning bad but it felt so good to be running track workouts again!! I am definitely stronger mentally since cross training which is really important for me. We ran 6x800 and had 1 lap jog in between. I finished with 7 miles. After classes, I ran 5 on the alter g. My legs are tired and I cannot wait to sleep tonight. 

I was sore and tired from yesterday's workout. Ran 6 in the morning and another 4 after class. 

AM- 10K workout with Kathryn. We are only on the track once a week so Wednesday's are thresholds and Saturdays tempo. We ran 8 mile Carterville. I did a 15 minute threshold and it killed. My legs were soooo tired and I wanted to quit several times. But I stuck it out hanging onto Kathryn until I was done. It was really hard but I am so happy I stuck it out. 

PM- ran 5 on the alter g. All done with alter g for the week!

AM- ran 8 miles with a group on dirt trail.

PM- ran another 4. I am tired from the threshold yesterday but not too bad. 

Long run and tempo to finish the week. I felt so much better today in the tempo and doing my miles than I did last week. I did an hour with Nicole and Kathryn and it was a good run. 

Another great workout. We ran 2 miles warm up then did 4x1 mile repeats on the track with 1 lap walk between. I wasn't sure what pace to run (again) so I decided 82-83. First one, 5:28, didn't feel too bad I felt like I could do more. Second one, 5:26, I did not feel as good and so the third one I ran closer to the 82-83 pace and ran a 5:29. The last one, I actually felt really good and finished in 5:25. I feel really good about this workout- mentally I was there for each repeat and ran where I felt like I needed to be. And ended feeling like I could have done more. I got 6.5 miles before class. After I ran another 6.5 on the alter g. 

AM- ran 8 miles on Provo River with Maddy and Emily. I am not sore from yesterday's workout, just tired. 

PM- ran 4 mile Provo River with Maren. 

Carterville run with the girls at a nice recovery pace. I felt awful the first two miles but then my legs felt better towards the end. Drank a lot of water and got a lot of sleep to prepare for tomorrow's big workout!

Today was THE day- 25x400 workout. I woke up nervous to run it, almost felt like I was racing! But I was able to stay focused and be ready to go when it was time to start. We ran 25 400's with 30 seconds rest between and the last one all out. I ran with the 82-83 group- we ran the majority of the repeats at 82. I really had to focus on each moment and not get worried about the last all out or all the laps left to go. I worked really hard mentally today to stay focused and remember what TO do. I broke it down by each mile and just worked through those 4 laps which really helped. The workout always goes by super fast because we have such little recovery which is nice. The last one, it's been a looong time since I have run that fast. I have almost forgotten how. But I finished in 69 which was my goal to be under 70. It was a hard workout mentally and physically- my legs felt tired and dead for most of it. But I am happy I was able to focus on relevant cues and run with my team again. It feels a lot better than cross training in the training room. After classes, I ran another 4 on the alter g. 

Looks like I'm not the only one who has taken a fall... http://www.flotrack.org/coverage/251077-News-from-the-Track-and-Field-World/article/25871-Natosha-Rogers-to-Team-New-Balance#.UzSL_PldWRF 

Nice and easy recovery run with the girls. My legs and body are so tired from yesterday's workout. 

Long run to finish the week. My legs are dead and I am glad this week is done. I am so happy I was able to run the full workouts, and hard workouts, this week with the team! 

AM- 2 miles warm up then track workout. I ran 1200's with the 5K/10K girls. We ran around 80 pace timing 4:05, 4:01, 4:03 and 4:01. I felt pretty tight, especially through my arms and chest starting out and never really loosened up. I was tired and felt done after 4. 

PM- ran 4 more miles with a group. I wanted to do more but the arch of my left foot was so sore and inflamed and was killing. So I stopped and iced it a lot.