Keep Calm and Run On

Biked for an hour hard and my knee was tender and sore during and after.

AM Biked for 30 minutes before driving to St. George

PM Did elliptical for 45 minutes at the hotel.

It is clear air, sunny and warm down here and I want to run! I did elliptical for 30 minutes but it was bugging my knee so I biked for 30.

Biked for 45 minutes at the hotel then another 30 minutes at home.

First day back of the semester and it is so weird to not be hitting the track with my team. I biked for 40 minutes in the training room while they ran a workout. I met with coach and decided to red shirt indoor season, cross train until my knee stops hurting and then hit it hard hopefully in time for outdoor. For the next 2 weeks, I am biking 5 hours then I will start running on the alter G. And note to self- NO MORE RUNNING/FALLING ON ICE!

I think my butt is broken. It's only day 2 and it kills. I biked an hour today, iced it after and did core. I am trying to be better about doing core every day again.

Another hour biking. I did 20 minutes warm up, then 4 sets of 5 minutes hard, 1 minute easy.  My knee really hurt after. I met with the dr and got another perscription to help it heal faster.

40 minutes average intensity

Hour biking- 20 minutes warm up then a 5-3-2-1 hard with 3-2-1-1 recovery. 20 minutes cool down and for the first time my knee wasn't sore during or after. Yay!

40 minutes

Gettin in a real good routine now- wake up, get snack shack, bike and class. Did 20 minutes warm up then 5 sets of 5 on and 1 off. Iced my knee after

1 hour easier

I was tired today and my knee was bugging so just did an hour easier again

20 minutes warm up then a fartlek of 5-4-3-2-1 on and 3-3-2-1-1 off

My knee was hurting and sore today. I have been icing every day and starting to get real bugged it's not feeling better. Biked an hour and finished the week. I did do my core every day this week!

Usual Monday workout- 20 minutes warm up and 5 sets of 5 on and 1 off for an hour

After biking for an hour, I treated myself with running! I ran 2 miles on the alter G at 90% aaaand my knee was hurting and sore walking around all day. I talked to the trainer and that afternoon had Graston done on my knee. It hurt like all heck (and Judd told me it was ok to swear but only in the training room, but I didn't. Close though.) But it felt a lot looser and better walking around the rest of the night. 

Wednesday fartlek- 5-4-3-2-1 on and 3-2-2-1-1 off. I ran on the Alter G 90% again. My knee is tender and bruised from the Graston but it felt better running on it. It was the first day I felt progress in my knee- yay!

Biked an hour and then did Graston again. It hurt even more because it was sore and bruised from the day before. And as a birthday gift to myself, I ran 4 miles on the alter G! It was a little sore but nothing like before. 

A whopping 10 miles this week. At least it is a start! Hour biking and 2 miles on the alter G- knee- minimal pain. Score. 

Monday workout- 5 sets of 5 on and 1 off. I ran 4 on the alter G at a decent pace and no knee pain! I can't wait to be back to running normal miles and am even more excited to be done biking because I swear my tailbone is broken. 5%. 

AM- 1 hour biking recovery. Later in the afternoon I ran 3 miles on the alter G at 90%, no pain! Iced and stretched and core after. 10%

1 hour biking recovery. Running on the alter G I did a threshold. I did 1.5 warm up then 10 minutes of threshold. I wore my heart rate monitor and got to a pace where I was right at 180. My breathing was fine but my legs were tired. It was nice to be on a treadmill running because I just have to keep up with it instead of worrying about slowing down. Sad, but I was really tired after. It was first semi workout in a long time but it's a start! And it's time to get ready to hit the track again soon! 

15%

I was really tired today and my quads and glutes killed. 1 hour biking recovery. And a 2 hour nap later. I cannot wait for warm weather, sunshine and running outside again. 

20%

Finished the week with 3 miles on the alter G and 1 hour biking. I did a 5-4-3-2-1 fartlek on the bike. My quads are still so tired so it was hard to get my heart rate up without killing my legs. Iced and stretched and happy to be done with another week.

25%. 

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. 

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. 

AM- ran 8 with a group

PM- ran another 4 miles. I was pretty tired today from yesterday's workout. 

20 minute threshold. I was by myself so it was hard to push myself to where I should be but I felt pretty good. 

Ran extended Harvest Loop with a few of the freshman and got to run with Darbs on the way back! I felt a lot better today. 

Ran on Provo River with Kristy. I was more tired today- I am trying hard to keep the stress of finals down and just hang in there for the next 3 weeks. 

I woke up not wanting to run today but I decided to make it a good run and it was! I ran an hour tempo with some of the freshman. I was tired but pushed through and it turned out well. 

2 miles warm up then 4x800 at 3K VO2 max pace. I wanted to run 77-78 pace. Gratefully, I had Sarah to push with. It was harder than I was expecting and I had to work hard to hit my pace. We ran 2:35, 2:35, 2:34 and 2:31. I was really tired after. 

For some reason, I was wide awake and 6 AM and couldn't sleep. I finally got up at 7 and decided to run my 4 mile loop I always ran during cross. It was a beautiful spring morning! Then I ran 9 with Nicole. 

Woke up this morning stressed out and overwhelmed. I just ran miles today and I am really tired after little sleep yesterday. I ran 8 then after classes another 4. 

20 minute threshold. I was by myself and my legs were so tired so I stopped at 20 minutes. 

Easy recovery run

Long run from Coach's house! We ran along the road/trail along Utah Lake. It was so nice to run somewhere different but I was dead tired. 

AM- 2 mile wam up then I ran a workout with the 10K girls. The girls are racing at Mt. Sac this weekend so we ran 2x1 mile at 10K pace. We hit 5:36 and 5:34. It felt pretty good.

PM-Ran another 6 miles after class was over

Ran 8 in the morning and another 4 later.

AM- ran 4 miles before going to a math review

PM- ran my death loop in Salt Lake. I ran a 25 minute threshold and felt better than last week. My average was 6:14 (I was using my Dad's garmin) I added extra miles on my cool down so I have less to do on Friday when finals start. 

AM- ran 8 mile Harvest loop. I wasn't as tired or sore as I thought I would be and felt pretty good. Later I ran another 4 miles and felt worse then. 

Ran 4 mile Provo River with Danica then another 5 miles. I was really tired today. 

I ended up running in Salt Lake this morning (had to dig deep in my closet to find something to run in) I ran up by the zoo, along Wasatch Drive, back along Foothill Drive down 500 S. to 1300 E. I did 1.5 miles warm up then an hour tempo. The tempo went a lot better than I was expecting. I averaged 6:48 and felt good to push. First week back at 70 in months!!

2 mile warm up then 800's. My fav. I did 4 and felt not so great- my mind was scattered and stressed with finals. 

AM run before finals

5 miles in the morning before my final final (school=DONE!) I ran another 5 after my test

I am way too stressed with finals and life to run workouts these past few days so I just did miles again. 

Ran Provo River with Swoob. 

And so much for the sunny, warm 70 degree weather. It rained our whole long run today. We ran 60 minute tempo. 

I woke up this morning and decided I would finish a whole workout. Maybe not the best day to decide that but I was quite determined. As we finished our warm up, the clouds rolled in bringing wind AND snow. Yay. We ran 6 sets of 6 400's with 200 meter jog recovery. The wind was awful and it hurt. But I was determined to finish. I ran between 72-75 (most being 73) I was dead tired after- that's the fastest I have run in a long time. I finished with 9 miles then did another 4 later. 

Ran 8 in the morning and another 4 later. I was so tired from yesterday's workout. 

I just ran miles today. 

Today I ran a fartlek- 5-3-2-1 with equal recovery. My lungs were still burning and super tight and I was really tired. 

4 in the morning and 5 miles later

First 13 mile long run! I did a 30 minute tempo and was dead tired finishing. It was pretty hot and my lungs still hurt (who knows why) But I am grateful I can run 13 miles again! 

2 mile warm up then 1200's on the track. I ran with Kathryn to help pace her through. We ran 4:07 then she dropped half way in the second and I finished in 4:06. The last one I just ran with the group and we hit 3:57 and were done. I was happy I was able to change my pace quickly and run with the girls. It is hard to get through track workouts when my mentality is changed. I finished with 10 miles and ran 4.5 later. 

AM- ran Nat Ash loop

PM- ran 4 more miles after team lap

I couldn't do a workout today and just did miles.

Only one run today was glorious. I started taking iron again- I feel like I have been low because I am drained of any and all energy. 

Ran 7 with Danica then added on 2 more. I am very tired, even with napping every day. 

Long run by myself. I decided to do an hour tempo just try and get the run over with faster. I didn't feel as bad as I thought I would! I am dead tired now though

AM- Ran 10 miles with the team

PM- ran 5 more

AM- ran 8 miles with the girls on the railroad tracks

PM- ran 5 more 

I felt super dead and tired today. I pounded myself hard early in the week to get in miles. 

It was a beautiful day for a long run! I was in Salt Lake and ran Shriners, 11th Ave, City Creek and home run. I was pretty tired and felt sluggish so I did 10 sets of minute on minute off to try and get rolling. I needed to add a mile so I ran a few laps at the East track and ran their 3 mile, pre race day workout. I feel super tired and dead but it was fun to see the team. 

Easy, short run before racing tomorrow! I am not as tired as I expected after yesterday's long run but have a cold coming on. 

I have not raced in AGES. I wasn't planning on racing but it was super fun! 2 mile warm up, strides and begin. We started at the U law school and ran around campus. I started a little slow (which usually doesn't happen to me) but was able to pick it up a bit the last 2 miles. I wasn't super fast and finished feeling like it was a threshold run, not quite in the racing zone. But that's ok- it's been a loooong time. I had fun racing. And had a huge PR in this race from the last time I raced it (5 years ago I ran it in 36 minutes-ha) I only had time for a short cooldown before going to work. Later, I tried to run again but I really felt like crap and decided it wasn't worth it. So this week is only 65 instead of 70. 

Awesome long run with the team. We ran from coach's house to Utah Lake. I didn't feel great but it was fun to run with the girls. 

Ran dirt trail with the girls on the team and that was enough for me today. 

Ran with Richie on Provo River and decided to make this my break week. I am tired and want a break from running. 

Today I was in Provo and ran with the team! I just did 6 mile Carterville. 

Ran to Sugarhouse Park and laps around with Rich. I was tired today and trying hard not to get frustrated. Running sucks when you are out of shape. 

Ran up 1300 S. along Wasatch to the dog park by the zoo and back. 

Dirt trail in Provo

Happy first day of XC camp! I am so excited that I get to be here this year, even if the running may kill me right now. We ran 6 mile Carterville after physicals. It felt better to run with a group instead of realllly slow just on my own. 

Threshold run this morning. We ran a 3 mile warm up then did the threshold (2.9 miles long) First mile, I felt good. Then my lungs were dying. My legs got tired towards the end but overall the legs felt great. My lungs were not so great. I was breathing so hard to try and maintain. I finished in 18:08. I ran 4 miles later. 

Woke up this morning with a sore throat. BOO! We ran along the rail trail. It was beautiful. My legs were a little sore but my lungs couldn't keep up very well. 

Today was the worst day for my lungs. It is a bad combo of higher elevation, being sick and out of shape. I ran my own pace to try and catch up on breathing. When I met with coach, we dropped my miles for the week so I can get over this cold. 

Tempo run at Jeremy Ranch. We ran a 2 mile warm up then 5 mile tempo. My throat and lungs felt awful so coach told me to just run and not push it. I started running with our new assistant coach (who happens to be a pro runner and really fast recovery pace) So 2 miles in I was already averaging low 7's so I just maintained and finished the run. 

Since my miles got cut this week, it was a short Saturday run. I ran by Laird Park and did 8 strides before finishing. 

After getting back from camping, I went running with Richie. We ran to Sugarhouse and did 8 strides. 

I have no idea what I did yesterday but my hips were sore today. We had our first day of school workout at the track- 3x1600 at 5:45. This getting back into running/shape business is a cruel mental battle. I have done this workout twice before and it has felt so good (because I am in good shape and ready to go) Well today was not like that and I struggled the most with comparing the now to the past. I keep putting myself down and getting frustrated because I am not where I once was. But so much has changed since then.(including a whole summer of high mileage training) I did the first and last one and that felt like a lot.  

Today was pretty stressful. After my first day of classes, I decided I wanted to change my major and it had to happen NOW. So I frantically was searching majors, classes and schedules just hoping I can still be eligible if I switch. I ran 6 mile Carterville and did 8 strides on the intramural field. It was so hot today and my WHOLE body was exhausted the entire time. It was hard to push through and just get the miles done. 

Today was frustrating. Again. Gratefully, everything worked out with changing my major  and classes and I am still eligible. We ran a fartlek workout of Provo River trail- 5-3-2. That was hard enough to run where I am able to right not rather than keep comparing to where I used to be. We were on the cool down and about 1.5 miles from the locker room, I sprained my ankle. SERIOUSLY???

I walked for a little bit then started jogging. That hurt so I walked back to the locker room so disappointed and upset. I went straight to the trainer and it is not too bad. Super swollen and tender today so I left on crutches. He assured me it will be fine by next week but I am just frustrated. This is just another thing and yes it will be better and I can run again soon but it takes time and miles that I feel like I don't have to waste if I am going to compete this season. 

Ankle still very swollen and hurts so I biked an hour 

Swollen but improving. Biked an hour with a 5-3-2-1 fartlek with equal recovery. 

I decided to try running on the alter g at 80%. I had my ankle taped before and that helped a lot. I was so excited to be running and get some miles in so I ran 8 then biked another 45 minutes. 

I ran at 85% and did 6 miles. My ankle felt fine as long as it was taped. My calves/hamstrings are sore from running on the alter g and I am tired from the cross training yesterday (plus 8 AM classes...) Biked 45 minutes 

Ran on the alter g at 90% for 2 miles then went to 100% for 2 miles. No pain so I ran 2 miles outside and it felt ok. Tender but mangageable. My quads are ridiculously sore and tight. I spend a long time stretching, rolling and icing. 

Ran 5 miles and it felt so much better to run outside than cross training. It felt weird because I am lacking miles and workouts but I need to start somewhere. 

5 miles outside

6 miles AG at 90% and 40 minutes biking 

4 miles outside and 5 AG

4 miles AG and 40 minutes biking

40 minutes biking

Long run

Ran 5 and biked 40 minutes. 

I started warming up for my 30 minute tempo on the alter g at 90% when Judd came over and said I should be at 100% unless there is pain. OK! I still ran the tempo on the treadmill so my legs would be forced to keep up. It was a good workout for me. I ran 3 later that night. 

Ran 4 and biked 40 minutes

Ran 4 and biked 40 minutes

Long run of 7

Day 1 being back with the team. We ran 7 mile Carterville and averaged 7:34. My legs felt ok but breathing was up. 

First workout since tryouts a month ago. I was really nervous. 2 mile warm up then I ran 1 of the mile repeats. (they did 2) sub 5:30. First 800 meters I was ok- I was there and on pace. Then mentally I took a huge nose dive. I could not snap out of it and mentally was drowning. I finished in 5:26. Immediately I told coach "I am not ready- I can't do it". Erika gave me a good motivational speech and I was just so frustrated. It has been a mental game trying to get back into running. Mentally I cannot get into workouts and intimidated. I need more time to ease back into it and not just dive in right away. Coach decided that it is best to red shirt this season. I cried in relief. That relieves pressure and gives me time to build a base and prepare myself mentally to get back into it. I am so grateful to be red shirting this cross country season. 

Provo River-Center Street run. I felt good for the first 5 miles but dead tired the last 2. Biked 30 minutes later. 

I did a threshold today. It felt really bad so I just did 10 minutes. I started out this week feeling good but feels awful now. Later I ran another 5 miles. I have been really busy with wedding planning and tests and just trying to get in miles where I can. 

Got up early and ran 5. I was really tired again and didn't feel too great. Biked 30 minutes in the afternoon. 

We are in St. George today to watch Richie run the marathon! I got a solid 4 hours of sleep last night and was dead tired today on my run. I ran a big loop around St. George and just wanted to make it through (I felt awful) 

Today I ran with the group of people red shirting. We went to the intramural fields and ran 3x1200. I was nervous to run an interval workout and unsure if I could finish. Goal pace was 85-90-90 for the 400's. First one we were way faster and ran 4:11. The next 2 still faster but more evenly paced- 4:19 and 4:18. I almost stopped after 2 but forced myself to finish the WHOLE workout. It's a mental block to get over and it needs to happen now. I was really tired and breathing hard but got through a workout. 

Today was a very stressful day of feeling overwhelmed with midterms and STILL wedding details. I ran 6 mile Carterville, felt sick so I took a nap before second run. I only ran 4 because my body was dead tired and hurt. I am excited to get on a more regular schedule after the wedding. 

I slept very little last night and stress levels are way too high. We ran on a trail today- only my 3rd trail run with the team since being at BYU. It was Bonneville Shoreline by the Y. Going out, I felt fine. Right before turning around at mile 3, I felt like I hit a wall and going back was super rough. There were a lot of long uphills and it was hot. My body was really tired after. I ran 2 more miles to be done for the day. I think I need to be done for the week- my body and mind are exhausted as the wedding is this weekend! 

4 day break was glorious and now I am married! Yay! Today, we ran a workout at the track. We did 600's (they were a little longer) on the grass finishing at the top of the hill by the fence. I only did 2 and that was enought for me today. The first one I hit 79 at the 400 and finished in 2:11. The second one I was a little slower at the 400 but finished a lot stronger and ran 2:12. I ran a 3 mile cool down and my legs felt really tired. I stretched and iced for 15 minutes. 

Ran Campus Loop adding on through Wymount. I felt awful today- my legs felt like serious jello- the worst I have felt. It was rough to finish. 

Workout- I really didn't want to do a workout and was starting to make excuses even before we started. 2 mile warm up then on the track we ran a 400 at 86 and a mile at 86 pace. The nice part of the small group of mostly freshmen- they don't like to pace to Erika and I did. It helped me to feel a pace and push to get the time I want. The first 400, I felt like I was breathing hard and was worried about the mile. We hit the first 800 2 seconds faster and I considered dropping but I determined to stick it out because if I didn't do it today, when would I? We finished in 5:43. It was a good workout because it challenged me and I was able to finish it.

I have really struggled this year with comparing to previous years. I saw this amazing quote on Runnerspace Instagram that has now become my motto: "At some point you have to stop making a comeback and start running towards who you are meant to be next" I LOVE THAT. I get so overwhelmed and drained of motivation where I know where I am today and where I was previously. But this quote helps me to live in the present and move forward from there. 

My legs are still tired but not nearly as bad as the beginning of this week. I was able to run a decent pace but am SO tired all the time. I am trying to take serious advantage of afternoon pre run naps. 

I was in Heber today with my mom and sister and got to enjoy a beautiful run! The fall colors are amazing. I was tired today but made it through. 

Today was the homecoming road race and lucky us, as athletes we get to help. Last year I helped at the finish line and this year I ran the kids races. It was fun to run with all the little kids and see how speedy some of them were! I got in 4 miles helping then did another 3. 

2 mile warm up then 800 repeats on the track. I was not sure how fast to go and what I could do. I ran the first one with a group at 2:41. I decided that was a pace I wanted to maintain and run. My next one was 2:42. I sat one out then ran a 2:40. It felt hard but today's interval workout I felt more into it, mentally. I was able to pace and control a pace better and I finished really strong the last one. I am really happy with what I could do today and my attitude today. 

1.5 miles warm up then a 30 minute tempo. I went faster than I wanted to and probably pushed myself more than I should have. But I was running with a teammate and wanted to practice getting back into running with teammates. We finished with an average of 6:37. I was breathing hard and my legs were tired but I was able to push and finish it. This workout, I was able to push when it got hard and not give up mentally then physically. I am happy with what I was able to do and am taking it one day at a time. 

Ran in Salt Lake after watching the state meet

6 mile Carterville with a 10 minute threshold. It hurt good to run at a fast pace. My legs were really tired and heavy but I ran with a teammate and pushed well today. Average: 6:11

My legs are really tired but I am starting to feel more normal running- finally!

I was tired but it was the last run of the week. I am happy to be getting in some solid miles and excited to build them up slowly. 

And now in the full swing of winter training. I have never done winter training (I have usually been in XC season) but it is exactly what I need right now as I build base miles and working on running with the team and pushing myself. Today was a 15 minute threshold. My legs were not as tired as last week's but it was 5 minutes longer. I stuck with a teammate and we were able to push each other when it was really hard. 

Recovery run

Today was hills at the temple. We only did 2 and I really need to work on my hill running. 

Recovery

Halloween run today! I was a dinosaur this year. We ran recovery miles on Provo River Trail. 

Today was a struggle. I was in Salt Lake and had to do the 30 minute tempo alone. I was tired and didn't want to. I started and was running along Foothill Drive and running against the wind. Not worth it. So I turned around and ran the other way and got a nice break until the last 1.25 miles of the tempo. Several times I wanted to stop early, but I finished the 30 minutes with an average of 6:57. 

Another 30 mintue tempo today. I did very well at taking it part by part and all in all, it felt good. I averaged 6:26 (the lead group was fast today) and felt better than Saturday (obviously) and the tempo the week before that. I feel good about what I was able to accomplish today. 

Recovery

Everyone met at the intramural fields with spikes for a surprise workout! And it was 25x400 with 30 seconds rest. On grass. Oh joy. I got to run 3 and rest 1 for the workout. We started in our trainers running 90's and I was already breathing heavy. I did 5 at 90 then we ran 85's for the rest. After I did 8, we got to change into spikes which made a big difference. My goal was to run at least 12. I felt ok and started into another set of 3. At 13, I felt awful and was positive I was done at 15. But on 15, my legs felt better so I decided to do 18. After 18, I knew I was done. 

Although I didn't do all 25, the way I did the workout was great for me. Sets of 3 was easier to breakdown and focus on than the whole 25. This is the closest I have gotten to a full interval workout this whole season. I am slower than before and what I would like to be, but I have definitely improved, specifically mentally. 

My body hurts after yesterday. I am really tired and so grateful for the rest of the week miles only!

Still dead tired but got the miles in. 

Richie ran with me today- it was motivation to get me out the door and get the run done. We ran an out and back to the firestation on 11th Ave. My legs are tired but my whole body feels exhausted still. 

Intramural fields workout in spikes. We ran 8x800 with 3 minutes recovery. Pace- 85's. It took us a long time to get the pace- we went way too fast and didn't get in until about the 4th. I felt so much better than I was expecting in this workout. The pace felt fine. Pushed me but very very doable. I didn't start to hurt until about 6. And then by the time the 3 minute rest was up (which felt like an eternity after last workout's 30 seconds) I felt fine and ready to go again. I felt very accomplished and mentally stable and focused. Today was the first interval workout with the team that I did every repeat. Small and simple victories are worth the celebration. But my calves are so dead. 

Calves not nearly as bad as I thought they would be but my legs were tired today. Dirt trail recovery run. 

30 minute tempo day. Starting out, my legs were tired but by about 10 minutes I felt fine rolling along. But my stomach was hurting like none other. I had to stop at 15 minutes I had to go to the bathroom so bad. I made it to one (luckily) but felt really awful. I finished my miles, but went straight home to rest. I don't know if I ate something bad or what it was, but I felt sick the rest of the night. 

Thursdays I only have one class, at 8 A.M. As I was walking to class, I got an email saying class was canceled. (I knew I should have just slept in) So I decided to get my run done early which was glorious to be done in the morning! I ran harvest loop and it was flippin cold and started snowing. I was really tired but my stomach is feeling a lot better. 

Today was a great run. I got rolling and just stuck with it for a bit of a faster run. I was tired by the end but it felt good to open up the stride and go. 

I didn't want to run today. But that's when I am grateful for teammates who I can run with and as we start running and talking, it's not so bad anymore. It was awesome to get my run done early in the morning- I felt tired. 

3 temple hills today. I was a behind most of the group but times were a little faster than last time 3 weeks ago. I hit 82, 88, 85. I did well at finishing strong by pushing on the flat at the top before the finish. I feel like I have no speed right now which makes sense since I have hardly had any speed interval training. But my endurance is getting better. For miles after, we ran along Foothill Drive. There were a few big hills and I did really well on those. My endurance is better than speed right now which is important to build first. 

Recovery day. I didn't feel too bad after yesterday and had a great run. 

I definitely felt more tired today. Coach texted the workout for everyone- a fartlek of 90-60-30 with 4 minutes rest in between. That is DEFINITELY an 800 group workout but we did it. It sucked. I ran the exact same for all 3 and was dying. 

I was tired on my run and legs sore. 

Felt a little better today. Ran dirt trail with team.  

Long run and 30 minute tempo. I was in Salt Lake and had to run it by myself. I was not at all excited or motivated. I broke it down into sections and once I got going it wasn't too bad. I have a great loop to do for tempos that I really like now. The last 10 minutes hurt but I averaged 6:30. 

4 temple hills. I ran 87 for each of them and really focused on finishing strong. Again, endurance feels good. 

Recovery run

Fartlek. I did NOT want to the same as last week so I did 10 sets of 1 minute on and one minute off. I ran to the cemetary on 500 South in Salt Lake and ran laps. (instinct to run fartlek only in a cemetary....) I was really tired at the end but it was a good workout. 

Double day. I ran 4 miles in the morning then for extra motivation made Richie run with me the second 4.5. I was really tired the second run and soooo happy to be done and feasting. Happy Thanksgiving!

Ran to my sister's house and back. I was still really tired today and had to push hard for a decent pace.

I was dreading a 40 minute tempo by myself especially after how tired I felt yesterday but again, not too bad. I started running and felt SO much better than yesterday. I did my same loop for the tempo. I was running into the wind for most of it which was annoying. I didn't start to hurt until the last 10 mintues and averaged 6:45. 

4 temple hills. I felt o.k. doing these and 4 was enough.

Recovery miles

Fartlek of 5-3-2 with equal recovery. It felt hard but was a great workout. 

I was really tired today and have a VO2/lactate test tomorrow so I just did a few easy miles. I have a bad sore throat and really hoping I don't get sick. Hydrate. Sleep. 

A.M. I had the VO2 max test in the physiology lab. For this test, we ran on a treadmill starting at 10 mph and every 3 minutes speed was increased by .6 mph.  There was a cathetar in my arm and they took blood every 3 minutes and we had to wear the VO2 mask and go until we couldn't run anymore. Yay. My goal was 21 minutes and that's what I got. I only got 3 miles so I ran 2 cool down outside.

P.M. I ran another 6. I was really tired.   

I procrastincated my long run as long as I could today. I was in Salt Lake and had to run by myself but it turned out to be a great run. I wasn't as tired as I was yesterday and was able to run a solid pace. I averaged 7:23 but did have to push hard the last 3 miles. I was tired by the end but wanted to remind myself I can still do it. 

Temple hills. I am not recovered from Saturday's run and my cold is worse. My legs were so tired and heavy I was done after 3 hills and tried to take it easy the rest of the miles. I was so happy to be done today. 

Recovery. I felt a little better but still tired and my cold is getting worse. I ran 4 right after my classes, studied and did another 6. 

I coughed all night and all day. I felt so awful on my run. My chest hurt so bad and I couldn't breathe. I went to see the doctor and he gave me an antibiotic, inhaler to use before running and said to rest a few days. I definitely want to recover fully now and not have a track hack the rest of the season. 

After 2 days rest, my cough is a lot better and congestion gone. I wanted to get a solid long run in this week. I was hacking and dying for the first 2.5 miles then finally got settled in better. I am glad I took the time off to recover more and hope next week will be better. 

Happy Finals Week! After much studying, I did my run. I ran from my apartment and did a big loop down to Center Street and finished like campus loop. My lungs are still a little weak and tired but much better than last week. 

This morning was fun. I had another running test at 7. This one was 30 minutes at 7.8 mph. I had a catheter in my arm again and blood was taken every 5 minutes as well as a finger prick every 10 minutes and wearing the VO2 mask. I wasn't as worried about this test until I passed out. They were putting the catheter in my arm (first the right, didn't work and was doing the left) and I suddenly felt sick to my stomach and dizzy and bam, blacked out. It was the weirdest feeling. I had to lay down for a while but finally felt better and was able to do the test. 

Later I ran 6 miles. Still tired from this morning and from finals. 

Last testing run with blood being drawn. I didn't pass out this time (yay). Same idea as Tuesday- 30 minutes at a set speed that was faster than Tuesday. I was tired but did well and got it done. I finished my last final today and am ALL DONE! 

Had to do a second run later. 

I met with Bill &co for a long run. It was so good to be running with them again. We started at Wal-Mart on Parley's and ran to Bill's. I was tired but it was the first time in a long time I ran 12 in 7:30 pace. 

I ran 5 mile Sugarhouse loop then grabbed Richie to run the last half. We ran zoo loop adding some to get 6. I am stiff and a little sore from Saturday but not too bad. 

Today I met Bill &co at the oval for a workout. It was really hard for me to mentally get to this workout and face the track. I dread track workouts- they are very measurable and a slap in the face to how out of shape I am. Today we did 3x1600. I don't even want to write my times but it was awful. I felt like I was running fast but was ridiculously off my times and just wanted to quit. I feel frustrated and wonder what I have been doing the past 3 months if I had that crappy of a workout. It makes me nervous for track season but all I can do is jump in and face it head on and hope it gets better. 

We met at the Jordan River trail for a run. Couple miles in, we did 10 sets of 30 seconds on and 30 seconds off. My legs are tired and sore from yesterday. 

Finally, snow for a white Christmas! I ran 5.25 on the streets and it was slippery and hard to run. Second run I went to Liberty Park which was better. 

Today's workout was SO much better than Tuesday. We did a 5 mile tempo at Liberty Park. My legs felt really strong and good today. My miles were: 6:37, 6:41, 6:37, 6:36 and 6:22. I wanted to be consistent and not go out too hard and really felt good until the last mile. I felt much better about running and life after a good workout. We finished at 11.25 miles. 

Late that night, I got Richie to run 4 miles with me. We bundled up and took headlamps to run. I am quite happy I got all 60 miles done before leaving to Mexico early tomorrow morning!

Today was quite an awful run. The past 2 nights I didn't get much sleep and am dehydrated. We stayed in a city and it was hard to find a good place to run. It was hot, humid and I was so happy to finally be done for the day. I hope every run this week is not like this- I don't think I could make the whole week. 

Today was better. We are in Campeche and there is a great trail right by the ocean that is perfect for running. I did 10 sets of 30 seconds on/off. My legs are still stiff and sore from all the traveling but an improvement from yesterday. 

Run with 10 sets of 30 seconds on/off. I was not able to run any more or later in the day.