Keep Calm and Run On

After a fun day of touring and exploring, we ended in Playa Del Carmen for a sunset run. It was super crowded where we were and Richie needed to find a hotel so I just ran laps at a park. It was 400 meters around and a long night of laps to get my miles. But I felt really good after sleeping better last night. 

A.M. Ran 4 miles around the same park as last night

P.M. We got to our hotel in Cancun and did a night run of 6 miles

Today was pretty crappy. I ran a 2 mile warm up then planned to do a tempo run. There is a path right outside the hotel that goes up the hotel strip in Cancun and great for running. Start running and it is so windy. I start into the wind and it's not going too great. I turned around 2 miles out hoping to feel better and I felt worse. My whole body just hurt and felt so heavy and tired. I finished a 30 minute tempo that was much slower than I wanted. I was determined to get my long run and finished the miles but I am SO HAPPY to be done running in Mexico. It was hard to get runs in and knowing where to run. 

Today's run was much better. We had a 9 hour layover in L.A. My borhter lives there and picked us up for the day. I had a nice run on a wood chip trail with 10 strides in the middle. It was a nice little breather run trying to prepare myself to go home and jump back into track. It is intimidating for me to get through track workouts but I need to get over that. One day at a time. 

Mileage day. First day back from a long vacation is a little rough. 

One more day recovery before workout. 

I had to run the workout by myself today. It was hard but in someways it was good. It build my confidence in pacing myself and focus in on what I need to do. I did 2 lappers at 3K pace with 3 minutes rest. I wanted to hit 2:10 and prepped myself to do 5. I hit 2:09 for the first 4 then the last one, I could just tell I was done and finished at 2:13. I am happy the first workout back is done- ice is broken and it went much better than the workout a week ago. 

After class I ran 4 more. 

I was really tired today from workout. Easy day

Today was hard. I had the last treadmill test- a long run at 7.8 mph. I felt okay for the first hour then started feeling like crap. I wanted to make it to 12 miles for a long run but it was mental battle to get there. When I finished, I was so light headed and woozy. We had to fast before coming in and that really got to me. I did 3 more after eating to finish mileage. 

I didn't feel too bad today after a rough Saturday. We ran 4x4lappers at 3K pace. I picked the same pace I did last week for 2 lappers and wanted to hit it. I had teammates to push with which really helped. I ran 4:19 for the first 3. The last one, we wore spikes and it felt so good to open up and go. I ran 4:16. 

4 miles after class

Recovery miles 

Today was also a good workout. We did 4x400 at mile race pace with 30 seconds recovery. I went out to run 76 and ran 74, 76, 75. 74. And I felt good. It boosted my confidence to run the mile this weekend. I had to run 7 after class. 

Recovery 

Easy run in Boise. 

Today was a big day. I got out and raced for the first time in 14 months. I tried to overthink it, I know it is time to just get out and race to get back in shape. Mentally and emotionally it's time to face it. Usual warm up, strides and pre race routine. I was in a heat about my current pace. And wow, I was RUSTY. I sucked at the start and was last after the first lap with everyone getting out. I knew I would be way too slow and made a good surge to the front pack. Then, I was sucked into the pain and mental game of racing and don't even remember my splits. It hurt. Racing is painful. I finished 5th in my heat and ran a 5:12. I am bummed about the time but oh well. I am really grateful I was able to get out and run. I already feel more ready and excited to race again. I had 11 miles cool down. 

Car ride home from Boise I had a sore throat and today a full on head cold. I feel AWFUL. I ran 5 miles and that was enough pain. I am sleeping, hydrating and hoping to get over it ASAP. 

I already feel a lot better than yesterday. 11 miles 

Today was surprise. We showed up to run a track workout and had a recovery day (no complaints here) I actually was very relieved. Mentally and emotionally I was not ready to run one. 

Surprise again- we got sent out for a 40 minute tempo run. No complaints here! I felt ok- crappy, then amazing, then crappy, then amazing etc. The usual up and down of tempos. We averaged 6:31

Recovery miles before a big workout tomorrow 

Today we did a workout on the OUTDOOR track! YES. It was a bit cold (tights and long sleeve) but the sun was out and it felt dang good. We ran a favorite, classic workout- 5x1,000. But luckily, at 5K pace. Coach and I decided I would run 82's and there was a little group of us at that pace. First one- felt dang good and hit 3:25. Same for the next two. I started to feel it on the fourth one but ran 3:23. Last one- 3:21. I finished feeling really good. I felt in control, the pace was perfect and I had just conquered another track workout. Holla. 7 mile cooldown to get the mileage. 

We started practice today like never before. All in spikes, we ran 2x400. First one fast and next one faster. I ran a 68 and 69. My legs felt so heavy like I was running through sand. It was hard! Then we ran 4x800 at 3K race pace. I decided I wanted to run 10 flat this weekend and so I wanted to run 80's (I know 80's pretty well by now) I hit 79 for most of them. It was hard after the fast 400's but manageable. 

4 miles after class. 

Did my long run today- I could only run once today 

Workout was all in spikes. We did a 1200, 2x800 at 3K pace. I hit 4:01 and 2:39 for the 800's. It felt hard but still manageable. 

Ran 5 after class

Recovery. My legs are feeling better. They were so sore on Tuesday and Wednesday

Ran before leaving for Seattle. Felt great. It's gonna be a good race weekend. 

Today was a great day. I felt good this morning and knew it would be a good race day. I was in the faster heat but coach had me switched to the first heat earlier in the day which definitely was better. Goal- 80 pace and break 10. I started fast with a 76 getting into position etc. Then I ran on the rail and ran my pace for the next mile. My mile was 5:16. Then I just raced. If I got passed, I would match and follow. I was good about closing gaps and keeping contact with people. The first mile felt really good pace and in control. Then it hurt so bad but mentally I was able to stick it out. I was so close to breaking 10 and I wanted it. I finished with a 73 last 400 and finished 8th. 

I feel good about this race. I felt more in tune to race. I was able to run my pace as well as move with girls around me and actually race people. I am relieved I was able to break 10 and that it felt good. I am excited to run the 5K next time! I had 10 miles cool down and was so tired by the end. 

7 in the morning and 5 after classes. 

A.M.- a rough track workout. We started with an all out mile.... yes surprise! And it was pretty much the worst and not all out. I started out fine but then my body just went straight to the paces I have been running (80's etc) and no matter how I tried I could not pick it up (and I was by myself). I ran 5:18 and everyone else was pretty off too. Next was 2x800 at 3K pace. I ran the same pace as the mile and ran 2:40 for both. Then we finished with 3x400.... fast. I ran 74, 73 and 70. It was a challenging workout and if I had heard it all at the beginning, I would not have made it through. 

P.M. I had to run another 6

8 in the morning and 5 after class. I am pretty tired after yesterday's workout

It was a rough Saturday long run and workout to finish my first week back at 70 in over a year. We went to Murdock Trail for a 8 mile threhold/tempo. (an in between the two pace type workout... we haven't done this before) We ran 2 miles warm up then began. The first 4 miles were great. I hit 6:20 consecutively and felt strong and good. As soon as we turned half way through it just went downhill from there. We were running against the wind and it was uphill on the way back. My body was exhausted and no matter how hard I tried, it would not give more. I felt so drained in every muscle and bone of my body. Mentally it was a battle and it was the most challenging and difficult run I have had in a very long time. I ended up averaging 6:33 by the end and just about collapsed when finished. It was brutal. Happy high mileage weeks.

Recovery day. 7 in the morning and 6 after class

Workout today was 4x800 at 5K pace. I ran 82's (2:44) and it felt ok. I was still tired from Saturday but it was a good workout. 

Split my run into 6 and 4

I did not sleep well last night and woke up feeling sick to my stomach. After taking a test, I ran to the track, still feeling queasy I decided to cut it short. I did 8 strides at the track and just ran back. I don't know if I have a stomach bug or what is going on but I hope I am fine by tomorrow for the race.

After medicine from the trainers yesterday and a good night's rest, I felt fine today. We did a mile shake out this morning. Race time- I was a bit nervous to run a 5K indoors again. I have some memories of rough races freshman year. I did a 2 mile warm up, drills and strides then began. I went out at the back of the pack and ran a 5:24 first mile. I had a tough decision to make- stick with them, run faster than what I could do and hopefully not die or run my pace. I decided to run my pace and move up well when the race spread out. The pack did not spread until the last mile and I was by myself for the majority of the race. It was hard to run by myself and even harder to start moving but I was able to close some big gaps and pass a few girls the last few laps. I had a strong finish and was under 17:15 which was my goal! It was hard to run by myself and I really had to fight to close gaps but all in all, I am happy with my race. I did 3 miles cool down. 

A.M. I ran 7.5 around a beautiful trail by Chambers Bay golf course. It was awesome! I was exhausted and had forgotten how tired the 5K makes you.

P.M. I ran 6 miles with McKenna after her race

8 in the morning and 4 later. I am not sore from racing but just really really tired

7 and 4

Today was an attempted workout. We were running 1200's at 80-81. First one, rough but it usually is. Second one, worse.  Most of us were done there and just ran miles. 

Surprise- no workout today. I thought for sure I would have one since I didn't finish yesterday's but we have a tempo tomorrow and I am grateful for that! 
Ran 9.5 and 4

We drove up Provo Canyon to do our 30 minutes tempo/threshold today. We did 2 miles warm up then ran down. We were running against the wind most of the time but it turned out to be a good workout. I started at 6:20 pace for the first 2 miles then picked it up and finished with an average of 6:12. It felt pretty good until about the last 7-10 minutes.

Shorter run to finish the week. I felt pretty tired and sore from yesterday but happy to run 70 this week! 

I don't know what it is, but I keep getting sick and I am so sick of it! It makes me angry that it comes on a race week and I am just annoyed. I woke up congested today but still had a good workout. We were inside and did 4x3 lappers at 5K pace. I ran 81's, a little faster than before. It was hard but I felt really good doing it. I ran 3:13, 3:15, 3:15, 3:14. I had to run 6.5 more later on the treadmill.  

Today was worse so I split my run into 6 and 4. 

Today was 4x400 at mile pace. I was unsure if I should do it since I felt worse.... but I did.... and regretted it. I was a lot slower and when finished, I was wheezing really bad. I cut my cool down short because my chest was hurting and I still couldn't breathe. I made an appointment to see the doctor because I could not race a 5K feeling like this. I have a sinus infection and got an antibiotic that will hopefully help. Until then, sleep, hydrate, sleep. 

My head feels better but I feel achy and tired

Race day, ready or not. I did a mile shake out and felt okay this morning. My lungs felt clear and not as achy and tired. We did a 2 mile warm up and lotsa of strides (they fell behind schedule). I started out well- a 5:27 first mile, exactly like coach and I discussed to just see how I felt. Then I sat and didn't move soon enough. The race was split in 3 groups from the get go and I had girls to run with. But I was sitting on one girl and didn't realize we were slowing until it was too late. I passed her, caught another girl. I didn't know what pace I was running but I knew it was too slow and that was discouraging. I was able to close gaps on a few other girls. Again, I knew I would be slower and it made it hard to fight for it. I was able to outkick a girl down the home stretch but I was disappointed with the race. I started out well but got too comfortable running with the girls I was with. I should have moved sooner. I am just glad my lungs weren't too bad but my body was still tired. There's a long ways to go before outdoor racing.  

A.M. first run was ROUGH. At least I got to run at a cool place. We were at Point Defiance and they have these amazing dirt trails all through the forest. I felt like crap though and exhausted

P.M. Finished mileage on the treadmill. It's a miracle I made it through

 8 mile Carterville. in the morning and 5 mile Provo River after class.  I felt better than Saturday but grateful for a week off the track. I need a mental break to re evaluate and be ok with how things have gone. Improvement is slow coming but I know that I want it and it is worth fighting for. I just need to find a better battle plan I guess. 

We timed our morning run right in the blizzard... About 3 miles in, the wind picked up and the snow was like hail. It was so painful and miserable to run in until we were able to turn and have the wind to our backs. Just did 7 in the snow then 4 later. 

9 mile Harvest Loop then 4 miles later

Workout for the week- 3x1200 at progressively faster pace. Coach wanted us to drop 10 seconds... so I started conservative and hoped to last. First one, ran 85's and ran 4:14. That feltt good. Then 82 for 6:06. The last one, got sucked in with the group and ran 79's for 3:57. And I could definitely tell that should be the last one. 

In Salt Lake so I met with Sarah and Bill at Wheeler Farm and we did a long run around the neighborhoods there

Now that we are in outdoor track, 10K runners only workout on the track once a week. It's actually a really nice for variety. Today we ran 800's at 3K pace. I wanted to more than 4 and decided to run 79's. It went a little better and I had a good day on the track. We only ended up doing 5 and my times were: 2:37, 2:37, 2:35, 2:37 and 2:34. I had to run 6 more miles after class in the afternoon. 

Recovery day. I ran 8.5 in the morning and another 4.5 between afternoon classes.

A.M. team tempo run on Provo River trail. Sometimes it is frustrating to run tempos in a big group (inconsistent pace) Today I was stubborn and wanted to run MY pace and I did. I wanted to average 6:30 for the 40 minutes. I started with mile 1 at 6:38 and picked it up a little to finish with an average of 6:31. I felt pretty good until having to turn around and come back on the trail which was about 2 miles left. 

P.M. 4 mile recovery run

Recovery day

Fartlek Friday- 5-3-2-1. It has been a long time since I have done a fartlek and reminded me how painful and awful they are. My legs felt really tired and dead but I was happy to make it through. 

Long run Saturday with the team. I was tired but it felt like a really good long run. I averaged 7:53 and felt strong and really happy I hit 75 this week!!

Ladder workout- 1 mile, 2x1200 and 3x400. I ran the mile in 5:26, 1200's in 4:06 and the 400's at 73. The 400's were only 30 seconds rest with the last one all out- I hit 70 the last one. It was a hard but good workout. Ran 5 more miles after class

Recovery

40 minute tempo run on Carterville. My first mile was 6:30 so my goal was to maintain. My legs felt tired but somehow I was able to push hard and get in a great workout. My averaged was 6:26- I felt really tired after but I was able to push through and get it done. 4 miles for second run. 

Recovery

Recovery

Long run on my own in Salt Lake. I ran to Shriners, down 11th Ave through Memory Grove and up South Temple to 1300 S. I had to add a little in the cemetery and through the neighborhoods. It was a beautiful run but I got a little competitive with myself. I averaged 7:37 and was pretty dead after. I need to work on going easy on Saturday runs. 

Coach is really loving 1200's this season. We ran 1200's at 5K pace. I ran 4:06 for 4 and then we were done. I felt ok. Tired by the end but I felt like I picked a good pace. Ran 6 miles on my second run. 

Recovery

This morning we did a 15 minute threshold. It has been a realllly long time since I have done one of those! I averaged 6:03. It wasn't as bad I thought it would be. I ran 10 in the morning and 4 later. 

Recovery

40 minute tempo. This week was harder than last week. I was by myself until about the last mile when I caught a group and was struggling mentally to stay positive and keep moving. I was tired. I ended up with an average of 6:34 but it just felt extremely long and almost unbearable today. I did 5 on my second run- coach doesn't want us doing an extremely long run tomorrow so I had to run more today. 

Long run in Salt Lake by myself. I was more tired this week and was happy to get the run over with and another week of training checked off. 

Happy 1st track 10K race week... I am pretty nervous about racing the 10K this week in San Francisco. Today was started a workout with an all out mile. yay. I was NOT expecting that and my goal was to run faster than last time (which shouldn't be too hard because I was way slow last time). I ended up running 5:07- improvement from last time for sure. We had 5 mintues recovery then ran 400's at 5K pace with minute recovery. When I heard it was 5K pace, I was like "ah no big deal. Easy" And it was harder than I expected. I was tired from that mile and with short recovery but did 8 at 80-81 pace. I had to run 5 after class. 

Recovery

April Fool's got me good this morning. First, my husband turned off my alarms and changed the time on my phone. When his alarm went off, I thought it was 9 and I was going to miss workout when really it was only 7 A.M. THEN coach texted the team and told us to meet on the outdoor track for an all out mile workout. I was stressing big time and not happy since we just did that on Monday. In the locker room we discussed it and concluded it HAD to be a joke... and luckily it was. We ran 6 400's at 10K race pace (hallelujah) I ran 84's and it felt good. I just hope it feels good on Friday. My miles are dropping this week and it feels weird to be running so little but is a much needed break!

This week I learned the lesson of flexibility. I had been planning to race the 10K at Stanford for months and I didn't get into the 10K. So I was going to race it in San Francisco Saturday morning but as we got on the bus this morning, coach told me I was racing the 5K tomorrow morning. OK- I was not expecting that, but oh well!

This race was a bit of a disappointment- like my freshman year. Overall, I had a good race. I was a smart racer and ran well. I got in good position at the start, right on the rail the entire time (which is a new skill) and was able to close gaps and move with the group when they surged. It was just disappointing that I was unable to run any faster. I cried after and felt deeping discouraged and disappointed. I can't figure what is going wrong- I know how to race but my fitness is still sucky. And coach agreed. I had a 5 mile cool down and it was still a fun trip with my parent and husband but I feel so discouraged. 

Long run on an awesome bike trail by my sister-in-law's. 

8 in the morning and 4 later

8 in the morning and 4.5 later

Today was 1200's and it was quite the weather to run them. It was windy, rainy and pretty crappy. I only made it through 3 was done. Ran 6 and 4.5 later

8 and 4

Long run with 30 minute tempo

Today was a longer workout and I liked it. We ran a 2 mile and a mile at race pace. I wanted to run 85's. The two mile felt good the first two laps, but I got too comfortable and was a few seconds off. (11:24) The mile was a little better. Even though it is a slower pace, I still need to work hard. 

My first track 10K and oh boy, was it an experience. I was pretty nervous but surprisingly calm just telling myself I run this all the time in workout. 2 miles warm up with Kelsey and some strides before starting. We started and I went straight to the rail and relaxed for the first few laps. I was running 84's and decided to stick with it. I really wanted to run a 35 flat. The first 7 laps felt great. I could feel the pace, not hurting yet and felt like I could go all day. Then at the 2 mile my legs were getting heavy and I made the mistake of looking at the lap counter. It is a miracle I made it through the next 17 laps and it's hard to explain. I found a girl who was moving up consistently so I stared at her and stuck right with her. I moved when she did and when I felt better, passed her and took the lead closing and passing girls. I was hanging on for dear life the last mile but kept taking turns moving with the black bummies runner. I was so grateful to finally cross that finish line and to run a 35:01. I conquered my first 10K and am on the border for Regionals. I did it and it felt amazing especially because they didn't think I could. 

Rough day. Feel like I was hit by a truck. My left knee just feels trashed and hurts really bad. Attempted a second run but was limping. Iced my knee later and the trainer said it's just because I ran a 10K on the track. 

Finished mileage back in Provo and in the midst of finals. Very tired and sore. Miles short this week but worth it to wait for my knee to feel better. 

8 in the morning and 4 later. Happy finals week and post 10K. My body has been rocked and feels so tired. I am just hoping to survive through finals and moving. 

I ran 6 before my anatomy final then 4 later. 

Today at workout, coach told us we would do the 25x400 workout tomorrow. Only 1 week after my race.... I was not feeling too excited for that. I still feel really tired. 

I slept good last night and ready to go this morning. But it was rough from the get go. Ususally it takes a few to even feel it but I was hurting the first one in and it got worse. My calves hurt and were more tight than during and after my 10K in spikes. My body felt so heavy and dead. I made it through 8 before I broke down and told coach I couldn't make it. I was so mad at myself but I was hurting bad and exhausted from finals and not recovered from last week. I went and did some miles which did not feel good. I iced (3rd time this week) and got my calves rubbed out. Did a second run later. 

Recovery run. Still tired but my calves feel better. 

Long run with 40 minute tempo. We did the tempo the right way (Coach Shane way) and it did feel a lot better. I felt awful the first 20 minutes then felt better and was able to finish strong. I averaged 6:42. I felt pretty tired finishing the miles but it was a good tired of post good workout.

A.M. For workout we ran 800's at 3K pace. I wanted to run 78-79 pace. I ran 4 at 2:37, 2:36, 2:36 and 2:36. I was done after 4 and felt good about this workout. It is hard to run "faster" (that's compared to 10K training) but these workouts are nice. 

P.M. Ran 5 more on Provo River trail 

My run was a little longer than planned... I ran to my sister's house then ran back by taking the trail from Tanner Park across the freeways and to Foothill Drive. I was really tired today. 

15 minute threshold this morning. I ran at Liberty Park- 2.5 warm up then the threshold. My legs felt heavy and tired on the warm up and I felt pretty crappy in the threshold. My cool down was very slow and I don't know why I feel so awful. My second run was one of those runs where you don't look at time or pace and just try to get through the miles. 

I felt a little better this morning but still pretty awful. I decided not to double today, sleep well tonight and see how I feel tomorrow. 

8 in the morning and 4.5 in the afternoon. I felt a little better today but it's been a rough week. 

Today turned out to be a highlight for the week. We ran at 7 this morning and had a 40 minute tempo. I just got rolling with the girls and had a great workout. Our mile splits were: 7:00, 6:53, 6:30, 6:35, 6:13 and 6:05. I was tired but a good hard workout tired. This tempo run made me feel a lot better about racing next week. 

Today was a fun workout. We did a ladder of sorts- 1 mile at 10K pace, 1200 at 5K pace, 800 at 3K pace and 400 at 1500 pace. I was worried about picking up the pace each rep but it turned out fine and was actually kind of fun. I ran 5:31 for the mile, 3:59 for the 1200, 2:36 for the 800 and 72 for the 400. Finished miles for 8 then ran 4 later.

6 in the morning and 4 later.

Ran to the park and did 8 strides. 

This week and preparing for this race was hard for me. It was a stressful week with family and I felt very overwhelmed, tired and worried. It was hard to prepare to focus and race and I am really happy I was able to pull it together. I was in the first heat of the 5K and there were 45 girls in our heat. Starting was chaos. I was able to get to the rail pretty quick and then had to work on moving through the masses to where I needed to be. My goal was 80-81 and I ended up being closer to 81's. My legs were dead pretty early on and it was hard to keep pushing but I did. I stuck with girls who were moving and passed those who slowed. I am happy with my performance overall. I felt really sick to my stomach the rest of the night and next morning. I only had time for 2 mile cool down before the car I was in left. 

Coach Shane surprised us all at workout today by informing us we are all racing at the home meet on Thursday. 5K, again! I was surprised and just praying for a quick recovery from Saturday's late night race. I felt pretty darn awful on my 6 miler and 4 miler later.

Felt a little better today and took an ice bath.

Ready or not, 5K here we come.

I would like to call this little run a good workout for the 10K. (which is what coach wanted it to be). It was perfect weather all day until it was time to warm up. Then the wind picked up, a lot, the clouds rolled in and it began sprinkling. We started before the lightning hit and off for a "fun" race. Coach told us not to worry about time but to just race. There were 8 girls in the race and I got to the rail and was in 4th. The top 3 took off attempting to run a qualifying time and I sat back. My legs did not feel good- still nice and heavy and tired from the last race. This meant I ran by myself for all 12 laps but "had fun", right? I could hear coaches from Gonzaga talking to their athlete who was right behind me so that helped me stay on my toes and go. I managed to catch the 3rd place girl by the 200 of the last lap and finished 3rd. As soon as we finished, it began pouring rain and the meet was delayed. It was a time I am not proud of the time but I did get out and run like coach asked me to. I ran 4 miles cool down in the rain before dinner with my family 

8 in the morning and 4 later.

Long run for the week. It was long by myself and cold and wet the last 3 miles.

A.M.- recovery run 8 miles. Ran 5 later. 

Long workout today. We ran 25x400 at 10K pace. There were only 4 of us at this workout. My goal was 83's and I was by myself. I was hitting the pace but it was hurting. My legs were so heavy and I was really tired. After about 8 Jennica joined me then Kenna. It helped to have people closer and we 3 were hurting bad. Our all out was number 21 then we were done. It was hard to work through today because I am still on the bubble for qualifying and probably won't go to regionals. 

Ran to the track where coach told me I for sure was not going to Regionals. So I ran back to the locker room and am officially on my break. And really need it. No running for at least a week for me. 

I met at East with the team and ran to Sugarhouse and lost everyone. I assumed we were doing cemetery run and then the stomach hit. I half walked/ran to Maverik to use the bathroom. Then tried to find the team and then ended up back at the bathroom. It was not a good run. Coming back I think I had heat exhaustion and it was hard to finish. So it was a "crappy" and hotter than heck run- welcome back to running after a dreamy 10 day break. 

Today I went to the oval to run a speed workout with Sarah before her last high school meet! We warmed up then ran 2 sets of 800-400-400-200. It was a great workout and she rocked it. Halfway though my left hip was tightening up and by the cooldown it was hurting so bad. I hobbled away from the track. 

I am limping around today and my hip is so tight. I went to Provo and had the trainer rub out my IT bands. It hurt so bad. I ran 4 after and it hurt the entire time. 

Attempted to run more but my knee is killing and hip still so tight. 

Pain was manageable most of the run but the last 2 miles hurt so bad. My quads are tight and I am shuffling/limping along. Both knees are killing now. I have been rolling out every night and icing and they are still so tight and killing. 

I started my run and was basically walking I was limping and had no knee drive. I decided it wasn't worth it and came back to roll out, stretch and ice. 

New week, all better, right? I met with Tomy and we ran cemetery run. I was feeling great until 4 miles in when my left seized up really tight and I could barely keep running. Maybe not better. 

Started ibuprofen, rolling out and resting my knees/hips. I met up to do the iceberg run tonight and my knees and hips hurt the whole time. NOOOO

Sugarhouse Park today. I made it two laps around through the pain. 

Today I woke up and wasn't already limping. So I was really excited to try running. I drove to Sugarhouse and started, fast. It helped. I could feel it but not as bad as yesterday- YES! Bill saw me and ran the last 4 miles with me. Still painful but manageable. 

Liberty Park- warm up then firemen. Knees were killing and I cut the cool down short because I couldn't bear the pain. Dang it. 

My miles have been really crappy so far this summer. Not what I wanted/expected. Today I ran Pipeline with Bill and Tomy. The knee pain was more bearable but I was tired from trying to keep up and running more today than the rest of the week. Later I did 3 more to be even on mileage. I was dead tired. 

Ran 4 then met with the team and we did cemetery run. Pain was bearable. 

4 miles on Wasatch then 7 on zoo trail. Knees hurt on Wasatch and the rest of the run.

Pipeline 

Met at Sunnyside and ran Shriners run. Then we did 6 strides and 2x800 around the grass. My IT hurt on the strides but manageable on the 800's.

10x1 minute fartlek around the pond at Liberty. I was really tired and couldn't lift my knees to drive at all. 

AM did 4

PM met up and ran 6 at Liberty. I was really tired this whole week after jumping my miles so much since last week but I know that's where I need to be. I hope my knee pain will get better so I don't have to work so hard to just keep running. 

I had a good weekend with the knees and had high hopes for the week. We did a 5 miles loop then ran to Tanner Park and back. I felt my hip tighen the first loop and it got worse on the way to the park. My hip was so tight I had to stop below the hill and try to stretch. I couldn't bend my knee and was limping so bad. I made it to the park and Bill tried to rub it out but it hurt so bad the whole way back. I had to run really slow and it was killing. Time for ibuprofen again.

Ran 2.5 before the JCC trail run. I was slow, tired and knees hurt.

AM- Wheeler Farm day. We warmed up then did a fartlek. We did 10 sets of 2 minutes on and 1 minute off. I had a really good workout today. It was hard but I felt good pushing and was happy with my effort. Felt dead on the cool down but it was worth it. Finsihed with 10

PM- ran 4 at Sugarhouse Parl

Liberty Park workout. We ran 3x800 and I averaged 2:45. My legs felt heavy.

AM- Met early at Sugarhouse and did a 5 mile loop. Then we ran cemetery run with fartlek in the cemetery. Ran 15 in the morning and felt pretty tired and beat.

PM- did a slow 4 miles

AM- Pipeline run. Coming back on this trail feels sooo long for me.

PM- 4 more

AM- met early to run 5 and I was not feeling so good. I was really tired. We ran 2 miles warm up, strides then did 4x800 around the grass. They were hard, not fast but I was tired and have no speed. My knees hurt during the strides but was manageabe. Finished a cool down to 12.

PM- ran 5 with Bill

AM- Ran 2 miles up the canyon then we did 10 miles along Wasatch Dr. My knees were killing today and I felt reallly tired.

PM- ran 4

My legs are so dead- it is a miracle I finished the week. Today was laps at Liberty, I was way slow but got it done. Now off to the lake!!!

Post Powell runs are always rough. But I thoroughly enjoyed my vacation time. 

Group of us met at Sugarhouse. We did  lap around then did cemetery run. I felt better the first 4 miles then my legs just felt awful. Very heavy and tired. P.M. I ran 4 more 

We met at Fairmont and ran to Cottonwood Complex. Did a couple strides then ran back along 1300 E. Same as yesterday- okay the first 3-4 miles then just felt awful. 

A.M. workout. 3 mile warm up then 6x800. I did well the first 3 then felt so awful. My body just hits a point where it feels so tired and empty and I have nothing to push with. I felt really miserable and my confidence crashed. Ran 4 later. 

Ran 4 miles up Emigration Canyon then ran the zoo trail. 

Liberty Park

Let's just say today was a good workout. I was proud of myself for having a good attitude about racing and getting it done when I really didn't want to because I have had such a long, painful, frustrating week. I had a hard mental battle to keep going. It was a good threshold type workout.

Met early at Sugarhouse to run 4. Felt good during the 4 but hips were tightening by the end. Then we did cemetery run with 10 sets 1 minute on/off in the cemetery (we only did 1 lap then ran on the street out to 3900 S.) My hips were so tight I swear my pelvis was going to crack at any moment. My IT band was tight and hips under a lot of pressure. I had to fight hard to finish and get back to the park. I stretched well, rolled, did an ice bath and went to Bikram yoga for the first time tonight. It felt good.

Met early at Liberty to do 2 miles then we ran to Granite for a workout on the track. I was tight going out and by the time we got to the track, I was granny running. We did 6 strides on the grass and my glutes were so flippin tight I had no drive and couldn't stride out. It helped to pound my glutes with a fist to try and get them to relax. But it was a tight, hard to move workout. We did 3 sets of 4 400's at 95-90-85-80, minute rest between each and 2 laps between sets. It was a good workout. We were always 2-3 seconds fast on the first 200 of each repeat. The first ones came easy but by the end of the set I was working hard. I am grateful this workout went better than last week's. Running back to the park I thought I would die- from the pressure/tight hips of the slow pace I couldn't pick up. It was miserable, long the whole way back. 

AM- met to run Pipeline. It was nice only running to Rattlesnake but still felt long on the way back. Hips were not nearly as tight today but knee hurt from IT. Rolled out, stretched and went to yoga this afternoon. 

PM- the first 2 miles of my run were glorious- no hip or knee pain or tightness. I could stride out and move!! Then coming down 500 S. on my loop, my IT tightened and knee hurt til the end. But there were a few minutes of glory, pain free striding. 

A.M. Ran to practice at Sunnyside. It was a short day because everyone was racing. Mile warm up, strides and mile cooldown. Ran home the long way to try and get 7. My knees were killing. 

P.M. Ran 5 around Sugarhouse Park from my house. My hips and knees were not tight and no pain until the last mile. It was so nice to stride out strong and not hurt. There is hope. 

I was up early to watch everyone race Des News. It was a blast to cheer everyone on. I was sad to not be racing this year but know it wouldn't be worth the knee/hip pain and probably make it worse. I ran the course backwards up to 1300 E. until I cheered for Bill in the marathon. Then I made my way back to Liberty Park and ran into Garek along the way. We ran out on the course to cheer Bill. Then I ran out again with Bill to try and find Ben as he finished (but they had made him turn off the parade route and we missed him) My knees hurt and I went pretty slow. 

Finishing 70 miles with only 9 miles on Saturday is a pretty good week. I ran by myself this morning which was rough but ok. My hips and knees felt great today and I was able to stride out well and run a decent pace. I was tired the last mile and my IT was beginning to tighten, but most of the run was great. 

AM- Sugarhouse Park. I met early with Bill and Angie and we got in 6 miles. Then we ran with the group to Bonneville gulley and did a few laps. I felt pretty good the first half but second half my hip/glute was really tight and hurting. Got 14 in.

PM- ran 6 more. Solid start to a high mileage week. 

Pipeline trail run. Things started well but 2 miles in both knees were tight and killing. I was limping the rest of the run. I was pretty upset and discouraged. I had a great day yesterday and didn't feel to tired today and had a crappy run from knee pain. 

2 mile warm up and then JCC trail. Yesterday was miserable by myself on Pipeline so I worked to run with Bill. My knees were not as bad as yesterday but still hurt a little. I am more tired today than yesterday too. Ran 5 later to keep up on miles. 

Ran 4 miles early then we ran to the cemetary from Sunnyside and did 2 sets of 5 hills. It was a good workout and knees were better. I was tired running back after. 

Best day. Only 7 miles needed with a shorter long run to hit 75. We ran a warm up then did 2x2 mile tempo. I was worried my legs would be so dead but they actually did great. First set we averaged 6:20 pretty easily. Second set picked it up and ran 6:10. I feel really good about getting a good workout in. 

So. Furious. I met with the BYU girls to run today. We met on the east side of Jordanelle and ran along a trail there. It was a rolling hill, rocky trail and I wasn't too happy about it because I had already done 2 trail runs and my chest was really congested. Anywho, it was awesome to run with the girls and catch up on life. 4.75 miles in, I rolled my ankle realllll good. It hurt so bad immediately and it was swollen and fat right away. I told them to go on (I was turning soon anyways) and it hurt so bad! I did a few circles with it trying to keep it from stiffening up and knew it would be a long journey back to the cars. I started running so I wouldn't have to walk for 2 hours. I was limping along, slow, climbing stupid hills and so furious. This was supposed to be my turning point week, great mileage, good workouts and knees and hips feeling better. And then I sprain my ankle. After hobbling along for 3.75, I walked the last mile (it was all uphill and my ankle was really hurting by then) I got back, took off my shoe and it was sooo swollen and hurt. I think it's worse than last fall's sprain and the same ankle. I spent the day on the couch, with ice and keeping it elevated. I used crutches to get around and took ibuprofen to help. It is quite huge. Another adventure in the books I guess. 

PS also annoyed that I am a mile short for the week. But I had let that go during my last 17 minute walk mile. 

Met at Sugarhouse Park and Bill taped my ankle really well. I started jogging a road lap and it was hard. I was limping pretty bad and my ankle killed. By the end of the lap I was running better and went ahead and ran cemetery run. I only did 6 more and decided that was enough. I have kept it elevated, icing alot and wrapped at night. It it still really swollen. My cold is getting worse. 

Today was hard. We met at Cottonwood Complex. I did 4 miles before to get my ankle moving and warmed up- it is still swollen and tender. We did usual warm up then strides. Running on the grass was awful for my ankle as I don't have any stability with it so I stayed and did laps around the softball diamonds until they did a cool down. I was really congested today and my lungs super inflamed and hurting. 

Did a second run and lungs were bad. 

AM we met at Sunnyside and did Shriners. My cold was really bad today- cough especially and still lungs inflamed and hurting. I went the short way out and coughed the entired time. The way back was a little better and I added on to hit 9.

PM Second run with Bill. I almost puked from coughing so hard but made it through. 

Today was the bike and run at Jeremy Ranch. I just ran 5 out and back. I felt okay the way out- lungs still hurt and coughing but an improvement from yesterday. But was tired the way back. My right quad was really tight and tired and just body tired. 

Today happened to be the day of Puke hill trail run. It was wet and rainy but still beautiful. I wish I wouldn've been able to run better. I half rolled my ankle again 2 miles in and it hurt the rest of the time. I was half limping, running careful not to do it again and the downhill the last 1.5 about killed my knees and ankle. It sucked. 

After a long crappy week of enduring lots of almost unbearable runs, today was more redeeming. Ran a long run on rail trail in Park City. My ankle hurt more this morning and it took me 2 miles to be running normal and no pain with it. After about 3 miles, we got rolling and ran about 7 minute pace the rest of the run. I was really tired (whole body tired) the last few miles but it was the first run in a long time I could open up and run. I am really happy to get in a solid long run! 

AM met at Sugarhouse and ran to Tanner Park. We did hill repeats on the big dirt hill leading down into the trails. I had little speed to go quick but tried to work on form and push with people. Finished with 13.5

PM Ran 4.5 more for a solid start to the week! 

A.M. met early to do a 3 mile tempo along Wasatch Dr. We went 1.5 out then turned around. It took me a while to get into the rhythm of a quicker pace but it felt good to push hard, breathe hard and be able to open up and run. The last .5 was up a giant hill to the finish. I was dreading it but had a good strong mind and attacked the hill and finished really well. We were even on our times on the way out and back. Ran cool down to 8 and my hip flexor was tight and knee hurting. 

PM ran 4 more and my knee hurt the entire time. Not sure what it is but worried for the pain it brings already. 

Today was awful. My knee was killing on the warm up and it was the worst knee pain I have had (and that is saying something after this summer of training) I tried to start the workout and only made it through 3 400's at a much slower pace and decided it wasn't worth the pain. I couldn't run through it and felt so sad and discouraged again. Every time I start feeling better and feel like I have reached a turning point, something other minor injury or pain comes up. I was able to go to BYU to meet with the trainer and it is just the IT band causing all the pain and inflammation again. That was a relief it wasn't worse, but I am still mad it is still lingering. I got it rubbed out then ran 4 on the alter g at 90% and it hurt the whole time. 

A.M. Ran 8 by myself. Knee pain was more manageable than yesterday but still pretty bad. It killed to lift my right knee so I wasn't able to open up my stride and run too well.

P.M. Knee was better but I felt pretty darn tired. 4 more. 

Flagpole run from Sunnyside. Knees were better and only my hip hurt the last 2.5 when we were adding miles at the park. 

I met Angie this morning and we ran Jordan River trail. We did 7 then I came home and ran 6 more. I felt pretty tired by the end and grateful to hit 75 even with the bad IT this week. IT didn't hurt until my last 4 miles and it was mainly in my hip/glute. 

Today was a workout like I have never done before. We did a lap warm up at Sugarhouse Park then ran laps around while doing 30 sets of 1 minute on, 1 minutes off. That is a long fartlek! It was nice that each one was short but it felt like an eternity because there were so many reps. I felt similar to how I felt in the 10K. Start feeling really good, two miles in your legs are getting heavy, 4 miles in your body is exhausted but you've come this far you have to finish! I ended up running 8.75 miles and averaged 6:57 pace for the hour. The 2 mile cool down was rough and my legs are exhausted. 

PM I ran 6 more. 

AM- we ran on the zoo trail. My knees were hurting really bad today and I was going slow. It was a long run. 

PM- ran 5 more at Murray Park. Ran slow so hopefully I have recovered enough today! 

AM- met at Wheeler Farm. Did usual warm up and strides then ran 2x2 mile tempo on the dirt track. I wanted to average 6:30's and ran a 12:58 and 13:00. It wasn't too bad

PM- ran 4.5 more. 

We started at Sunnyside, ran Shriners to fire house then down city creek and back on South Temple. I always like this run but coming up South Temple was brutal. My legs are tired and sore. News on the run made the run more entertaining though! 

Met at Liberty early and did 3.5. Then we did a lap warm up, 2 laps firemen and 1 lap cooldown. 

Ran along Wasatch Blvd to Bill's house. We had to add a little over 2 miles up Big Cottonwood which was more uphill than I expected. I started feeling pretty good but 4 miles in, my body was exhausted. I had jello legs and had to push hard to keep going I was so tired. This is my first week at 80 and it wasn't too bad!! Yay for new mileage weeks! 

Happy first day of XC camp! I always love starting the season off with team bonding with a week in Park City. Ran 8 this morning along Carterville and 5 in Park City along rail trail.

Threshold day. We warmed up 3 miles along rail trail before beginning the 2.9 mile threshold. First mile, I was in the middle of a pack of most of the girls. We hit 6:10 and I felt really good and knew I needed to pick it up. Ash made a move to break the group and a few of us followed. After we moved and picked up the pace then it started to get hard. By the second mile we had caught 2 girls ahead of us and kept moving. Laura, Emma and I surged again and broke away from the rest of the group and finished in a group of 3 with a 17:34. We averaged 6:04. I did a 5 mile cool down and felt pretty tired and dead during those miles.

Second run I ran 5 miles.

AM- we ran along some cool new trails by Park City High School. I took it nice and easy as I was tired and my legs heavy and tired. Ran 8. PM Ran 4 more

Recovery run on dirt trail. I was tired and took it easy. 

AM- we had our 5 mile tempo on Jeremy Ranch road today. We ran 2 miles warm up then began. I told myself to relax and take it easy the first mile. I ran 6:23 then 6:26. My legs felt really good and strong. I moved with Carrie and the next mile was 6:10. We had caught some girls who were stringing out. I decided 6:10 was enough of a tempo and maintained that pace. It was hard but not as bad as I thought it would be. I finished with a 30:58, average pace of 6:16. That is the fastest I have ever run a tempo here at BYU.

PM- ran 4 

Long run to end the week. We ran an out and back on Rail Trail starting just before Coalville and all the way out to Echo Lake. I was feeling awful the whole way out then when we turned I started feeling a lot better. But mile 10 to 13 felt uphill and I was so done. I felt really sick after and so tired but happy to have a solid week of training.

AM- ran 5 miles before class

PM- happy first day of school workout! We ran our 3x1600 workout. The track was still being painted so we ran on the intramural fields and coach told us to run 6:00 pace. First one 5:59. Second one- same. Coach then told us we could go faster on the last one. Everyone wanted to push the pace the whole workout so we did. I hit 2:50 the first 800 and moved well the last half and came in with Ash and Alyssa with a 5:38. I had to run 7 miles cool down and didn't get done until late. 

Recovery day. 9 in the morning and 5 between classes. My legs were quite dead today. 

AM- we ran temple hills. I did 3 and ran 85's (I usually run that every time we do this workout. I ran a lot of cool down to get to 11.

PM ran 5 more and felt a little better than the miles this morning.  

AM- 9 miles. Legs are tired/sore

PM- 4 more

Running only 6 today was glorious. We ran the course and did some strides. 

I am so happy we got to race at our home meet this year! I also haven't raced a cross country race in almost 2 years so it was nice to race early in the season and get back into racing. The plan and what actually happened were a little different but I did very well at responding and being flexible. Our top 5 were running this meet as a workout and just supposed to stay with our 6th and 7th girl. Weber went out hard and deep and so not even a mile in, coach told us we needed to move up. It took me a bit to transition into racing instead of just a hard workout. I moved up each mile passing girls and closing into the front runners. The last mile coming down from the baseball fields, I realized I did feel pretty good and strong and could close the gap. Carrie and I pushed the next 400 together and then I saw Weber's 3 and 4 runners falling off the lead group. Carrie and I were our 4 and 5 so I knew we needed to get them before the finish. I passed them on the grass stretch right before the track and pushed hard the last 300. Carrie was right behind me. We had our top 5 place 3-7 and only 5 seconds apart. I am really excited about the team this year. We have fast, talented girls and depth that we have lacked in past years. It will make workouts a challenge but I am so excited! I watched the high school boys race then ran 5 cool down with the East group. After lunch and resting I ran 4 more to finish my mileage for the week. 

I was in Salt Lake and ran on my own. AM I ran 10 miles Shriners run and along 11th Ave. PM I ran Sugarhouse loop for 5 more. I felt pretty good and ran a good pace for a Monday run after a race weekend. 

AM- Temple hills. I ran 2 at 85 then Coach told me I was done. I finished 6 miles outside. 

PM- ran 4 more on the treadmill between classes. It was really smoky outside today and it didn't feel good to be breathing in. 

AM- after team pictures, we ran a 2x2 mile workout around the grass fields and track. I really liked this workout. I am LOVING the longer type workouts we are doing this season. I do better in longer stuff and I think it will help everyone build endurance to be able to finish races better. Anyways we were supposed to run 6 minute pace. The first one we ran the first mile in 5:55 then finished (on the uphill) with a time of 11:25. So we picked it up a bit and ran the second one at 5:30. Second repeat the first mile was 6 and we finished in 11:35 (5:35 mile second mile). It was harder to pick it up faster than what was expected but today I focused on running with the group and it felt good to push with them. I finished with 7 miles. 

PM- ran 6 more

AM- Provo River to Center street run. I did 7 and felt ok. 

PM- ran 4 more and I felt SO awful. I was light headed, so tired and my legs dead. The rest of the night my legs felt like bricks and like I had just raced a 10K. It was a rough night. 

AM- I didn't think I would do a workout today with how awful I felt yesterday but today was a new day. We did a 30 minute tempo along Carterville. We started conservative and I felt really good and knew it would be an excellent day to push with the team. Our mile splits were 6:39, 6:36, 6:16, 6:02 and we finished at 4.7 miles and running 6 flat pace the last .7. There were some hard parts to push through but all in all it felt good to move in a group and open up the stride and roll. 

PM- ran 4 more. Tired and glad the week is almost over. 

Long run was on a trail along Deer Creek. It's a really nice trail just pretty hilly which is rough for an end of the week finisher. I felt pretty good on the way out but after we turned around, I felt so dead. It was a rough last 6 miles to finish and my body felt so empty and heavy. My legs felt so trashed tonight. 

AM- I felt crappy all of Saturday and Sunday. My legs were so tired I was unsure how today would go. My morning heart rate was low so I told myself I was fine and ready to roll. We did a 2 mile warmup then the workout was progressive mile repeats (again on the grass and track) with 5 minutes in between. First one, we ran 6 flat. It felt good. Second one, I paced myself to run a 5:50. The group pushed harder and ran a 5:40. Coach told me to rest one but I knew I could run a 5:40 and told him I was just pacing myself well. So the next one was 5:40. That was harder and I was starting to feel more tired. The 4th mile we started a little slow. We hit the 800 on the track at 2:50 and it hit me that I REALLY wanted to get that 5:30. So I surged and Jenn matched and we cruised the last half to hit a 5:30. It was hard but felt really good to open up and go. I am proud of myself for pacing myself, being patient and getting through a long workout. I felt really good when it was slower and as it picked up I was able to match and push when it hurt. This was a really good workout. I finished miles to 12

PM Ran 5 more. 

AM- Recovery day. I did 9 in the morning and felt pretty good. 

PM- ran 4 more on the treadmill because it was pouring rain and I wanted to listen to music. 

A.M. Coach is really loving hills this year. We did temple hills! This time I was able to do 5. I started slow but consistently got better and worked hard each one. As coach said.... I am definitely a 10K runner. I hit 86, 85, 83, 82, 80. Cool down to 10 miles. After doing the biometrics study, I ran 4.5 more for the day. 

A.M. Ugh. My hammies. I do get sore from hills. We ran Provo River and I came back Center Street way to get 7.

P.M. 4 more between classes 

Recovery run- yay! We ran Carterville. It was a beautiful day to run. 

Long run to finish the week. We drove up to the Deer Creek trail again. After 2 miles warm up we did a 40 minute tempo. A few girls started really fast and I wanted to ease more into it and hit 6:30 first mile. I had people to run with for 3 miles of the tempo then they turned and I was by myself for the rest of the run. The tempo was hard. It was pretty uphill and hard to run by myself. I ended up averaging 6:43 which was slower than I wanted but I was by myself and it's a hilly trail. I did feel better coming back on the trail which was nice because the way back last week was ROUGH. I felt like I finished stronger and felt better through the entire run. 

Gratefully, today was a recovery run. I feel pretty tired and wiped out from Saturday's long run/tempo. I had a little bit of a sore throat yesterday and I am taking my Vitamin C and really hoping I don't get sick. Ran 8 in the morning and 5 later.

AM- workout at Kiwanis Park. We ran 2x2 mile around the grass. The goal was to hit 5:40 first mile then run a 5:30. First one, hit 5:40 and then second mile got gapped by the leaders and finished in 11:55 (It was 2.07) and averaged 5:45. It was hard to hit that and I was breathing really hard the whole time. My morning resting heart rate was higher this morning so I knew it would be a harder workout. Coach just told me to be consistent. Second one I ran 5:40 again and finished in 11:55. Same times and just as tired. This 2x2 mile was definitely harder than the last one. There was more uphill in the second mile and it wiped me out. Finished miles to 10.

PM- ran 5 more

Recovery run. Felt pretty beat and tired. Heart rate high. 

Heart rate still high and woke up a little congested. A few girls did a hill/tempo loop workout by the temple and MTC fields. I decided not to because I felt crappy. I am hoping to feel better by the end of this week to be ready to race next week. Decided to this week. 

Ran Harvest Loop with extra grass laps at the track. I felt really good today and enjoyed the run. 

Long run today we went to a trail in Spanish Fork. It was awesome and I really liked it. Not hilly, open, beautiful and goes forever. Ran 13 with Jenn and added on a mile. Felt better today. 

A.M.- workout at the track. We did 2x 1600 in flats. There were 2 groups going and coach thought I should go in the second group since I felt pretty crappy last week. I got to pace the group which was great. We ran 5:40 (and exactly  on every lap which is always satisfying) and I felt really good.  5 minutes rest then another one. We were supposed to hit 5:30 and were on pace but at the 800, girls were feeling good/antsy and we ran a 5:25. I felt good today which made me feel good that I am over the crappy feeling of last week. But I was a little bummed I didn't go in the fast group. I want to be top 5 and today I didn't run with them. My confidence feels a bit shaken since last week and I need to race and see where I am at. I am excited it is finally race week. 

PM- ran 5 more. Back of my right knee was tight and hurting. 

A.M.- We ran a few grass loops in spikes at the track. Back of my right knee was killing again and I was limping on it so I only did 8 and went to the trainer to get it massaged. Who knew the popliteus could cause so much pain? It killed to get worked on and was tight walking around all day. 

P.M.- did 5 more. My calf/back of knee was really tight and hurt. 

Recovery run. My calf/knee was still sore but it warmed up and felt better than yesterday. Feeling really good about only having to run once!!

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. 

A.M. 10 mile run- nice and easy since we have a workout tomorrow. 

P.M. Found out we don't have workout until Wednesday so I went to the student gym and ran 5 more on the treadmill. I felt great. I am back. 

Easy run

A.M. we met at the intramural field for workout. 800's at 100% VO2 max. Coach wanted us to run 2:34. We ran the first one on the grass and it was not happening. We hit 2:42 and it felt hard. We did 2 more at 2:41 then jogged to the track and changed into flats. Then we finally hit 2:34 and 2:34. The last one, everyone got antsy and just took off. I ran 2:32 and was in the back of the pack. It felt better to be on the track.

P.M. ran 5.5 more. I was pretty sore and tired. 

9 in the morning and 5 later. I am still feeling really well this week. Strong and not too tired so I am going to hit 75 this week. 

Surprise workout today. We ran on the field by the track and did 800, 1200 and 800. I ran 2:43, 4:06 and 2:40. 

The beginning of our run was flippin cold and unbearable. The wind finally died down and the sun thawed us out. I ran 3 miles warm up then a 20 minute tempo. I averaged 6:40 and felt better towards the end. I ran back by myself but it went really fast and I feel great. 

We met at the intramural field and ran a mile at race pace. We hit 5:27. Then we went to the track and ran a 1200 in flats- 3:58. Ran 10 in the morning and 5 later. 

8 in the morning and 4 later. My ankle has been sore and hurting so I had graston done which has helped. Still wearing brace or taping every run to be cautious and get through the season. 

Short run, norma tec and ice bath.

We ran early this morning before leaving for New Mexico. 

Race day. Mile shakeout before breakfast. I was pretty nervous today and had a hard time getting calmed down. I had a lot of mental negativity warming up and doing strides. I just needed to race. Started out pretty well- got pushed back a bit when the course narrowed and we hit the gravel/roots as well. I was able to see teammates close and push up with them. We were in a solid pack of 5 or 6 up to the 2K. I began feeling better and started to get antsy as the lead pack was gapping us. Between the 2 and 3 K I surged and by then the lead group was gone and it had begun to string out. I felt good to move up and pass a couple then got stuck in no man's land the second half of the race. I hit the 5K and felt so dead. I felt drained and no one was close by to try and move with. I struggled to get a kick going but finally did and passed a few before the finish. 

I am mad at myself for not going with the lead pack earlier in the race. I waited too long to move and then was stuck by myself. We ended up 4th which should hopefully be enough for Nationals since we did so well at Wisconsin. 

Long run at home. I met up with Bill and we ran in Park City. It was a great run that I needed. 

Recovery day

Workout this morning was freezing cold. The grass was snowy, crunchy and even with tights, long sleeve, gloves, headband and lots of layers I was cold to the bone. The wind didn't help. We did 800's on the grass. It felt harder that it should have and I was trying hard not to be frustrated. I ran 2:43's and decided to be done after 3. I felt so frozen and stiff I couldn't get the pace. Ran later to get miles for the day. Did norma tec and ice bath. 

Ran before leaving for Kentucky!

We couldn't run the course today so we ran a trail by it. I felt really heavy and stiff from a long travel day yesterday. It felt good to get moving. Did norma tec tonight. 

We got to run the course today and I like it. It's great because it's not repeated loops but one big loop so it doesn't feel as long (we'll see if I say the same thing tomorrow). I am excited to race tomorrow! 

Well sometimes you get blindsided, have to adapt quick and move on. 

I was pretty nervous this morning but excited to race. Great shake out, breakfast, usual pre race prep. The morning was cool and the rain didn't roll in until later. We got 2.5 warm up, a little longer since it was cold. Then changed to spikes, prayer, cheer, strides and we were off. My start was pretty good- not awful and not leading it. I had both arms out to keep my balance and stay on my feet because when it narrowed, there was a lot of pushing around. I think I caught a girl from falling next to me in an attempt to stay on my feet when... my spike got stepped on. flat tired. Again. I was stunned. And thought "you have got to be kidding me" I kept moving, in shock and unbelief that it happened again. (Nationals 2013) I was still in the middle of everyone, in ok position and couldn't get to the side to put it back on. I tried stepping on it hard but that didn't work. I decided to go for it and see  how long it would last. 

I snapped back and started moving up and closing gaps well. We hit the hill by the mile and my spike was untied and a goner. I kicked it off and said I 'm going for it this time. I hit the mile 5:25 and felt good about that. I worked well to the 2K looking for teammates ahead and moving up. Then we hit the gravel and I regretted losing that spike and was filled with a lot of doubt and frustration. From the 3-4K was gravel that hurt and the rush of energy from kicking my spike was gone. Girls were moving and I wasn't. My mind was not there, body heavy and so tired. I wanted to drop out of that race so badly. 

I looked up and saw Yesi just ahead and got myself to move to her and work with her by the 4K. We finally hit grass which felt better on my foot and I was dead tired and hurting. I tried to maintain and keep moving and it took all I had to just get to the finish. 

I cried when I finished- out of frustration and anger that it happened again. It was something that was out of my control that I needed to deal with. I was pretty bummed and sad this is how it ended. My battle today was to keep racing- not in a new PR or placing well. I jogged back to the mile to get my spike and it was gone. I am actually really sad about having to leave it on the course. I have no idea where it is and I came home with only one. 

Next year, duct tape. 

Took a full week off which was glorious. I got a nasty cold that day after nationals and was very grateful I didn't need to run and could just get better. Felt tight today and tired. Got in to the trainer to get rehab exercises for my ankle which I am now doing 3 times a week. 

Carterville. 

I am really loving mileage only. 

Carterville again. My heel was hurting after my run.

Heel hurt worse- trainer said it's probably a bruised heel from new running shoes I had. 

Somehow we managed to run Carterville every day. That can't happen again...

Hobo loop! My heel hurt so bad the whole run. Went in again and it's a little bit of tendonitis. I iced and stretched and need to heat up before running. It killed in tap today but luckily Wednesday is the last day!

Achilles warmed up in the run and wasn't as bad. I got new shoes that should help. 

Achilles is better every day. YAY

I do love the mileage only but it is starting to kill me a little. Pace pushing all day every day and I can't handle it. 

Lucky me, I have a cold AGAIN. I started feeling sick Saturday, slept a lot but still feel pretty darn awful. Today I couldn't breathe. And with the snow, slippery sidewalks and pace pushing it was not a great day. Achilles is better and I have been running with no ankle tape or brace. 

Today was a fartlek. We warmed up on the indoor track 2 miles and ran it on the track. I did 5 minutes and that was enough for me today. I felt really lightheaded and my body weak and tired. 

Ran 1.5 miles on the treadmill before running outside. Took it nice and slow today. Lungs are dying and I can't wait for this cold to be gone. 

I had a final in the morning so I had to run the tempo by myself in the afternoon. It wasn't as icy which was great and I got to run my pace. My legs felt great but my lungs did not. I did 20 minutes and was happy to finish it. 

Met up at East for a run. We did the Wasatch-flagpole run and added on around the block and parking lot for 10. Felt better today. 

Long run in Park City. We did the barn run, out and back. This was the most I have done in a couple weeks and my body was really tired by the time we finished. 

I am in St. George for the day. Rich ran with me this morning at 6. We did 4 miles before going to the temple. After some shopping I ran 6 more. 

I was in Provo this morning and ran with Laura and Kelsey. We did a fartlek on University and Carterville. I did 5-3-2 and it was rough. It was pouring rain, running in slush and I was completely soaked and cold when we finished at 9.5. Later in Salt Lake I ran 4.5 more. 

Met at the park n ride on Wasatch to run to Bill's house.

We met at Liberty Park this morning and had quite an awesome group for a workout! Ashleigh and Laura both came to run with us. We did a lap warm up, changed to flats and ran 3x2 mile at tempo pace. With how bad the fartlek was on Tuesday I was worried about the workout and how I would do. We started the first one and it felt good to open up and run. I felt strong and knew I would do just fine. We ran 6:23, 6:13 and 6:07. I was tired by the end but pleased with how it went. Cooldown to 11 miles. 

I ran 4 more miles later with my dad. 

Christmas run. I ran to Foothill, down by the VA and added a mile out across the campus. 

We met on Wasatch and ran a new loop. We ran to Bill's then across Holliday Blvd to 3300 S and back to the parking lot. I felt pretty good until the last 2 miles. I was beat and tired. 

We met at the oval for workout this morning. We did 2 miles warm up and mile speed changes and changed to flats. We ran 4xmile and I was trying to run 5:40. My times were 5:44, 5:41, 5:42 and 5:41. It felt good to open up and move and be able to do all 4 repeats. My legs were tired but I felt strong, focused and had a good workout today. Ran 5 miles later. My legs hurt so bad tonight. 

We ran to the avenues and did hill strides up and over to 11th ave. It was snowing and the ground was slippery. I was tired but it was nice to work with a group. I like these hills more than temple hills. Finished at 7.5 and had to leave to the dentist. Met later and ran 6 more miles. 

I was in Provo this morning and just ran 4.5 on my own. We did a night run. I came early and ran 2.5 then we ended up running 6 more. 

Last double day of the year! We went to the oval for a workout. 8 laps warm up and 4 laps speed changes. We started with a mile, 10 seconds faster than mile repeats on Monday. I came through at 5:32. It felt really hard and I struggled to pace it right. Then we did an 800 3 seconds faster than half the mile. I ran 2:43- we went out too fast but came in where we needed to be. To end we did 3 sets of 3 300's at 75 pace with a lap recovery between sets. These were hard to go fast but because they were short I could do it. I ran 57, 58, 58 for the first set, 57, 57, 56 for the second and 56, 56, 54 for the last. We picked it up but the group was all moving together. I am happy I was able to push through the dead tired legs and run a good workout. It helped a lot to have such an awesome group to run with! Ran 4 miles later with Garek. Survived the cold runs, now to Hawaii for some heat! 

AND a third run for the day... I was persuaded to get the darn 2.5 miles for 3,000 miles for the year. I bundled up and Richie came with me. We took headlamps and it wasn't too bad. YAY for hitting my goal of 3,000 miles this year!