Keep Calm and Run On

Flew into Seattle today and went straight to the course. It is at Jefferson Park (a golf course) and an awesome course. It's pretty wide, open, well-groomed. We run 3 loops (2K each). I felt really good today, well rested, recovered and EXCITED TO RACE! 

Slept a solid 10.5 hours and did a mile shake out before breakfast. It was an afternoon race so I just relaxed in the hotel room all day. It was overcast, a little cooler and perfect race weather. We did a 2 mile warm up, potty break and it was time. I was really nervous this morning but still excited to get out there and run. I haven't run a 6K and raced XC since Nationals 2014 and felt like I needed to break the ice for the season. The first 400 was pretty open and wide then there was a super sharp turn. I did well at getting out and made sure I was on the outside of the turn. That definitely saved me from tripping over the girls who fell/slowed down. I got right with Jennica and matched with her. After a bit, Carrie moved up and we followed. We came by the mile at 5:15 and I told myself to breathe and not panic. I realized I still felt really good and my breathing in good control so I needed to push more. I surged, closed gaps and moved up to the front. 3K was 10 flat. Around the next turn, I started counting and there was a group of 11 and me. 12. I was so close to top 10 and I knew I wanted it. The race started spreading out about 400 after that I knew I needed to catch some girls. I caught one and was in 10th. Too close. 800 left I passed one more and then we hit our kill point. I needed at least one more. I caught one, came close to the finish and saw the clock at 19:43. I kicked hard to try and break 20 and just missed it. I ended up 8th and my time was a 27 second PR (from my freshman year). I was SO excited. I am so grateful and happy that I had a solid race and felt good about it. I look forward to racing again and getting it done. 

5 miles cooldown and dinner with the fam.  

Long run on an awesome trail. We drove about 30 minutes to the watershed. It was lots of dirt trails deep in the woods and so pretty! The bummer was my GPS was way off because it didn't get great coverage in the trees. I was a bit annoyed with that. I had no idea where we were running and just tried to stay with the group. We ended up getting a little lost but were able to get back on the road to get back to the cars. We went off of time for 13 miles since the GPS was off. I was tired and sore but ok. 

A.M. 8 mile Carterville. Still tight and sore.

P.M. 4 mile dirt 

A.M. mile repeats at intramural fields. 2 mile warm up and change into flats. Our pace was 5:40 with 5-6 mintues rest. The first one felt crappy. We started slow and had to try and pick it up which felt harder. We ran 5:40. Next one felt better and we finished 5:38. My hips and IT are tight and my stride felt a little off and not as smooth but I wanted to finish this workout. I just tucked in right behind Carrie and Jenn and matched every move. 3rd one was 5:35. Last one I put on spikes and we ran a 5:25. I feel really good about this workout. I was breathing working hard but my legs felt strong and were able to keep me moving despite being tight. 

P.M. 4 more miles. I am tired. 

Recovery miles. 8 in the morning and 4 after class.

A.M. 40 minute tempo run. My miles splits were: 6:35, 6:20, 6:15, 5:57, 6:00 and about 6:20. I felt really good until the last 10 minutes. I felt like I was going all out so I eased a bit but still finished strong. Averaged was 6:16. I am doing much better in tempo runs that last track season and we have a solid group running together. 

P.M. ran 5.5 more. I was pretty tired from the morning workout. 

Recovery

Took an anniversary weekend getaway with hubby and ran on my own. I ended up splitting (9 and 5). My IT band was getting pounded running on the first run and I am definitely feeling it now! I need a good massage on my hips and IT on Monday. 

A.M. Pre race workout was the same as last time. And I am really starting to like it. We did 2x1600 on the track in spikes. We were supposed to run 5:30 then 5:20. Everyone took off like none other the first lap and cruised through the first one. I wanted a feel good workout and paced myself to run a 5:25. It felt really good. Next one, I started with the group and at the 800, the group was stringing out and I moved up to the front 3. We ran a 5:06. I am thrilled I beat my all out mile time from last track season. ha. It got my lungs working hard but it felt good to run fast and open up. Had my glutes and IT massaged. 

P.M. ran 5 more. Tired from workout. 

Recovery day. I ran the first 4 miles of the morning run by myself. Everyone was very excited to run and took off at 7:30's. My body was not willing to start fast and needed a long time to warm up. My calves are tight from spikes yesterday and body tired. I felt a little congested and am determined to stay healthy. Started pounding the vitamin C again and want to stay far away from a cold. Afternoon run was rough. I felt sooo tired and crappy. It made me a little panicky since it's race week but I told myself 3 days until racing. The past week of school has been insanely busy and stressful so I am just coming out of that I think. 

Had an hour break after class and before packing/leaving to get my miles in. I felt better today but still tired. We got to Wisconsin tonight! 

We went and ran the course this morning. Despite Wisconsin always kicking my... pockets, I actually really enjoy this course. I feel like it is what a cross country race should be. The weather is crisp, cool and the leaves are changing so it is definitely Fall. It's a wide open start, well groomed and some hills in there. I love running here. I am excited to improve on my previous races here. 

Morning mile shake out before a breakfast of oatmeal. Our race was the very first of the day which was awesome. It was freezing waiting until we warmed up and I was glad for all the layers I was wearing. We warmed up 2 miles on the course, put spikes on, potty break, cheer and prayer, strides and begin. The start was nuts. It is nice and wide but when it narrows in, everyone gets shoved together and it takes a lot to stay on your feet. Yesi and Carrie got really good starts and I was with Jenn. We kind of got buried once we merged all together. I told myself "stop panicking. You are fine" I kept myself upright and slipping into gaps and spaces when they opened. I found myself just hoping girls ahead of me would do all the pushing and I could just follow. (It worked occasionally.) I came through the mile at 5:30 and surged on the far left side of the group and began passing. I kept moving until I caught Yesi, closed another gap and ran with Carrie. I hit the 3K in 10:20 and knew I could PR on this course today. I still felt pretty good so I kept moving among the masses. At 3K, I heard 55 and knew I was mid 50's. By 4K I was 48th. All past years, I would be dying by the 4K. Not this year. I still felt strong and good. I kept moving, passing and cruised up the hill to the 5K. Turning to the last 1K and finish is when I really struggled. The wind was full force, it was strung out and I was tired. I was starting to doubt and I remembered MOVE. I matched with a girl who passed me and stuck with her. Turning into the finish, I passed one. I heard Eyestone yell "pass 5" and I caught 3 and finished with the 4th. I ran a 5 second PR (since my freshman year) and teammates were right behind. Our top 4 were 9 seconds apart. We ended up 9th overall- our goal was top 10 and we nailed it! I am thrilled with how today went. 1 improvement- stronger 1K finish. 

Long run in Wisco. We were going to drive to a trail but it was an hour away and we decided to run from the hotel. We ran about a mile to a trail and it was so beautiful! I was pretty tired and sore and coming back felt even worse. My body hurts and I am tired. But it was worth it for an awesome race. 

Recovery day. Ran 8.5 in the morning and 4.5 later. Legs still heavy and tired. 

I am pretty mad and annoyed today. Workout was at the temple running temple circuits (2K worth of going hard on the hills, tempo pace around the field and some recovery jogging in between). On the first repeat, 1 mile in, I sprained my ankle. Again. I was so furious. And so devastated. I cried. The trainer was there so treatment was prompt- immediately iced and wrapped it until the girls finished the workout. Then did stem and game ready in the training room and got it wrapped to go to class. It hurt all day walking to classes etc. In the afternoon I pool ran for an hour- 15 minutes warm up, 6 sets of 3 minutes on and 2 off, 15 cooldown. My ankle felt a lot better after that. 

Today is better. I got to run on the alter g at 60% and I did 6 miles. Then I biked for 40 minutes. 

Alter G run again. Ran 3 miles at 90% then 3 miles at 95%. It hurt in the beginning and felt a little achy. Biked 40 minutes. 

I attempted running today. I ran 3 miles and it didn't REALLY hurt but throbbing. I was kind of limping too. I had a mental battle and decided this week was already gone, and I would play it safe by cross training more and allowing it to fully heal so I can race at conference and not hurt it again. I ran 4 on the alter G at 90% then biked for 40 minutes. Stem and game ready treatment every day this week. 

I felt a little better today I did an actual workout. I ran a 15 minutes threshold at race pace from last week. That was 5:30 and I guesstimated 10.9 mph. I think it was pretty close because I ran 2.75 miles in 15 minutes. It was a bit of a wake up to my body. My legs were tired but did well and my heart rate was up. I ran it at 90% the first 10 minutes then 95% for the last 5. Finished 6 miles on the alter g then tried running again. I just ran 3 miles again. Ankle felt better but my body was hurting and struggling to move. 

Miles were lower but combined and with cross training, I hit about 60. 

A.M. I ran a workout on the alter g. My ankle felt pretty good today so I just ran at 100% and was fine the whole time. I did 2 mile warm up then ran 4x1 mile with 5 minutes recovery between. I ran 5:25 and it felt pretty good. It is much easier to do repeats on a treadmill where the pace is set. All I have to do is stay on my feet and not worry about trying to run fast enough. I was really tired after but happy to get through 4. I finished for 9 miles then biked 30 minutes. 

P.M. I ran 4 miles outside. Ankle was great. I am dead tired and my legs were like jello. 

A.M. Ran 7.5 outside and biked 30 minutes.

P.M. ran 4.5 more. My legs feel awful. 

I got to run outside with the team today! We ran 3x400 at the intramural fields at 78. Really short workout. 

Still feel pretty bad. I have iced my ankle every day and keep it wrapped. My legs are just dead. Did normatec and ice bath for 20 minute. 

Ran the course in Spokane. It is a loopy course on grass fields. It is beautiful up here! 

To say today was discouraging and disappointing would be an understatement. It sucked. 

My ankle was fine- taped well and didn't bother me. It was rainy and we were excited to race. But we all had a really off day. I felt beat. Dead tired and was struggling to keep up. I felt drained and barely hanging on. We were able to pack up second half but were wayyyy too far back. We closed in well and I could not have finished strong without them. I was really struggling. We finished tight and tied with Gonzaga at 59 points. We lost in the tie breaker because of the college tie breaker rule (they had 3 ahead of our 3. If it had been dependent on 6th runner, we had them.) I was really sad and discouraged. Ran miles at the course then some more at the hotel.