Keep Calm and Run On

Our flight was delayed from our layover so it was a looong travel day. Ran 3 along the roads. Dead tired. 

Long run around the island. I was tired and didn't run very fast but I got the miles in. 

A.M. Morning run was great. First 5 miles with Marc and Teresa then my dad and Brett ran 4 more with me. We ran on some cool roads and along the beach. Added 1 more. 

P.M. Ran 5 more

A.M. ran 4 with Marc and Teresa then added 2

P.M. 5 more after the beach

A.M. it was a rough morning. I attempted a fartlek (2x5 minute) but it was darn slow. My stomach hurt really bad and I tried to puke on the way back but didn't. Only did 6. We did a beautiful 4 mile hike this afternoon along the Ne Pali Coast. 

P.M. Ran 4 more by the beach. Tired. 

A.M. 8 miles in the morning 

P.M. 5 more on my own 

Got up early to see the sunrise and get my miles in before going home. 

Our flight ended up getting canceled yesterday and we ended up in Oahu for another day. I did my long run starting from BYU-H campus along the road. I did 10 then grabbed Rich to finish 4 with me. It was the best I felt all week but I was tired and exhausted by the end. 

A.M. track workout. 2 mile warm up then 800's at 3K pace. We wanted to run 2:35 but had to readjust a little. I did 6 and ran: 2:39, 2:36, 2:36, 2:39, 2:36, 2:36. I was struggling to pace so I didn't use my watch and just ran with the girls. I was the only one who finished 6. I knew I could do it because during our rest (3 minutes) my breathing was back and I was fine. It felt fast because I have been running slower paces but I felt strong and felt like I could hold it for longer. I am really happy with how I did. Cool down to 10.

P.M. Ran 5 more in the hour break I have between classes. 

A.M. We got to go to the Provo City Center Temple open house as a team this morning. I only had time for 5 miles after that and before class. 

P.M. Ran 5.5 more

A.M. Temple Hills. We got to run on the sidewalk since it is snowy on the grass and that felt better. I focused on running tall and good arms which helped. I ran 85, 83, 81, 78. I felt good that I got faster as we went and felt happy with this. Cool down to 10.5.

P.M. Ran 4 more with Laura

A.M. Ran 10 on Carterville

P.S. Ran 5 more

Provo River to Center. 

It was freezing when we started our run today. We did 2 miles warm up then 30 minute tempo. It was hard to get moving and run fast when I felt so cold and stiff. It felt better about half way through. It was pretty icy, especially the second half. We averaged 6:35. I finished 12 with Laura and Rachel then ran the rest on a cool down with Bill and Garek. First 80 mile week in a long time and it felt pretty good. 

A.M. Today was a different, new workout. We did repeat 200's. 16 of them. We got 2 miles warm up then had to wait for another 20 minutes for the 800 group to finish so coach could time us. I did a mile speed changes, some drills then strides. This workout had little/no recovery so basically a full 2 mile workout (a 10:40).  The pace was alternating between 35 and 45. After each 200 we quickly ran back a few meters to the start and went again. The 35 was hard to focus, get to toes and move quick enough. I ran most of them at 35/36. The 45 was really nice and not bad at all. The workout was fun to do something new but hard to try and run fast when I haven't in a long time. Ran a 6 mile cool down.

P.M. Ran 4.5 more. Tired from this morning. 

A.M. Hobo run and adding on 2 miles for 10. My legs are tired and tight from yesterday's workout

P.M. Ran 5 more with Ashleigh. Legs felt better this afternoon. 

Recovery run

2 mile warm up then 3 lappers on the indoor track. We ran 5K pace (5:20 pace). We were supposed to have 3 minutes rest between but it got cut to 2:30 because we needed to be off the track sooner. First 2 were ok but the shorter rest made it hard. I felt really tight (calves to hamstrings) and we were done after 5. We hit the pace (3:12) for the 5 but that was definitely enough today. Finished at 9 miles with cool down and ran 6 later. 

I came early and ran my extra 3 miles so I could finish with the 12 mile group. I was really tired by the end. 

Today I have a renewed appreciation for how amazing our bodies are. We push them to limit and demand them to go faster and harder for longer. And they do it and can keep doing it. I was pretty tired and beat this weekend. I was trying not to worry about the workout this morning but I was tired and hoping I was recovered enough. 

We got in 7 laps warm up and coach was really pushing us to get started. I was able to get 2 more laps of speed changes before we started. We ran 2 lappers at 5K pace (64 on the BYU track, 5:20 pace) We got 3 minutes rest which made a huge difference. The first one I felt really tight and stiff. But as we kept going, I felt really good. The pace was very manageable for 2 laps and we did 8 of them. Most were 2:08, a few were quicker (depending on who was pacing.) Ran 6 miles cool down. I am amazed how my body bounced back after another high mileage week last week.

Second run of 5 miles to front load the week. I am ready to race this weekend and see where I am at.   

A.M. Ran 10 miles. I was really tired and beat up from yesterday. 

P.M. Ran 5 more. Did norma tec and ice bath. 

This morning we ran 3 sets of 2 lappers on the track at 5:20 pace with 4 minutes rest between. It felt good to run pace again. The girls pushed the pace and ran faster but I stuck with the darn pace. Finished miles by myself.

Ran early this morning and chickened out of the cold. Ran on the treadmill and listened to music. Took an ice bath before leaving. 

I was a nervous wreck before my race. I did norma tec again this afternoon and had a pretty chill day until we went to the track. I was nervous to race on the track again and felt like it had been so long. I was in  heat with half pro runners and knew it would go out fast. That was nice but I needed to be careful not to go out hard and die. 

Warm up of 2, strides and ready to go in my new spikes (since I never got my missing one from Nationals). I started out well, antsy the first lap but relaxed and got to the rail when it opened up. It strung out immediately and spread out quick. My first mile was 5:14 and I was couple strides behind Yesi. No pack in sight. I pushed up to her and ran a lap with her. We were slow so I surged and passed. Looking ahead, a large gap to the next girl. I focused on her and each lap listened to my split to know if I needed to pick it up or not. I kept doing this for 5 or 6 more girls. I got lapped by Kim Conley with 5 laps to go. I thought I was on the edge of 16:40 and kicked it hard the last lap. I ended up 16:30- finally a new PR!! (16:35 from freshman outdoor) I was so relieved and happy with it. 

I did well at focusing one lap at a time. I had to run so much by myself but did well at looking up and catching the next girl because I knew I was stronger. I am so thrilled with how it went. I am looking forward to a more pack race because I know I can run faster. Ran a cool down until the next heat of girls ran. Finished miles at the hotel treadmill. 

Woke up early to run 7 miles. We found an awesome trail along the water. I was tired and sore. We ran 7 more along the dock trail and arboretum from the indoor track. I was dead tired when we finished and am glad to be done for the week. I spent all day at the track cheering for teammates and there were some awesome PR's. 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Recovery run

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

Recovery run. 

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

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

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

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

Split my run 6 and 4 to try and recover. Legs and body still heavy and tired. 

I was unsure how today's workout would go since I have felt really bad. I decided to take it one at a time and decide when to be done. We ran 800's at 2:36. We jogged a lap between each one and after 4 walked 200 and jogged 600. I felt better than expected and we got into a good rhythm. We had a sizable group together and I made everyone take a turn leading and pacing. I finished at 7. I feel really happy with how today went. I probably could have gutted out one more. Finished at 10.

4 miles second run between classes. 

Recovery. I am tired from yesterday.

30 minute tempo run. It kicked my butt. We started at 6:20's again. I was breathing really hard from the get go and it felt difficult to just stay with the group. Our splits were something like 6:23, 6:22, 6:23, 6:09 then basically all out. Girls were anxious and were kicking the last 5 minutes which always bugs me. I wanted to stop at 20 minutes but decided not to and I am glad I finished. I was dead finishing miles. 

Heart rate was super high this morning. I decided to split my run. Ran 10 then 4. I was in Salt Lake so I got to see new sights which was nice. I ran up to Red Butte, across to 11th Ave and turned around past the firestation and ran home Shriner's run. I was slow and breathing hard. After a short nap, ran 4 more. I felt really tired and dead today. 

Today was rough and threw me for a loop. Warming up I felt okay. We were doing mile repeats on the track. First one, Yesi and I ran 5:18. A little slower than what we wanted (5:16) but no biggie. It in control and I felt confident I could do at least one more. We started the second one and hit about 600 meters in and I hit a wall. My body felt so empty and completely drained. I stuck behind Yesi and the other group came up and I couldn't match. I stopped at the 1200 and just dead and shaky again. I was frustrated and confused why I felt so crappy. I finished to 10 miles, light headed and shaky. 

Came back and decided to skip the second run since I was still feeling shaky. I went and met with coach and decided to run with the heart rate monitor this week, maintain miles and try to recover. 

8 in the morning and 4 later. Better today. 

A.M. 30 minute tempo. I decided with coach to run my tempo with 170 heart rate. We had concluded last week's tempo backed with long run and a fast Sunday were a really bad combo for that Monday workout. I stuck to it but got dropped like a hot potato. I was frustrated to be behind and alone. But I wanted to  see how I would feel running tempo at how coach describes tempo runs. My lungs were working but my legs felt flippin awesome. I hit 30 minutes and didn't feel tired so I decided to do 40. About 36 minutes I had to work a little harder to maintain but it was very manageable and I was not nearly as dead or beat as last week (clearly, my average was 6:48). Now I just need to know which tempo coach is looking for in our workout. Finished to 11 and ran 4 later.  

A.M. Ran a little earlier. 8.5 miles and felt good.

P.M. 4 more 

Double run. 7.5 then 4 miles.

Today's long run went super well. I gave myself time to warm up and eased into quicker pace. Average was 7:45 but I was not as dead at the end as previous weeks. 

Recovery day. Leg were heavy and tired. Did norma tec and ice bath. I got into the doctor and got my ferritin checked tonight. 

Low iron it is. Yay. I am glad to know because it explains why I am so tired and workouts are hard. But also frustrating because I am not sure how hard to push without expecting too much and still allowing my body to get better. Today I decided based on feel. 

We did 800 repeats at the track. I did the first 4 and felt really good. Lungs were working but legs were good. Ran 2:38 and we got a lap job between each. We started the second set of 4 and my body got the same dead empty tired feeling, so I was done. I was kind of glad since the girls picked it up and not sticking to pace and that drives me nuts. I ran laps on the track then grass laps. Finished at 9 and was light headed. 

Ran 5 later and felt a little better. 

10 felt like a lot to do at once so I decided on a double day. 6 in the morning and 4 later. 

AM: 40 minute tempo run. 2 mile warm up then begin. I wanted to be consistent and hung right around 6:30 (6:28 average). I felt OK- tired but I was breathing so hard and heavy. Finished to 9.5 and ran 4 later. 

Long run got cut short. I rolled my ankle (same one) at mile 7. Was able to run without limping 4 miles back to the school but it hurt and I didn't want to make it worse. Iced and kept it wrapped all day. It's not nearly as bad as last time and I think I will be fine next week. Just frustrated. 

Ankle was sore but manageable. Just taping/wearing brace for a while. Recovery run. My legs felt heavy and tired. Did norma and ice bath. 

Today was the big day- 25x400. We warmed up, started and on the 3rd one the wind and hail came. It was nuts and the hail hurt so bad. Coach said to come back tomorrow and we will do it again. We ran cool down and it was windy but blew out after a few miles. Ran to 7 then did 4.5 later. My hamstring tightened up on the 400's and cool down so I got it worked on (graston and massage) 

Today was a rough, sucky day all around. It started ok. Warm up, hit the track for repeat 400's at 83. It was windy but no rain or hail. I did 12 and coach told me I was too far behind and needed to sit some out because my iron is low. (I was still running 83's. Just didn't need to run a 39 first 200 and we took turns who led) So I decided to do every other. My hamstring tightened up really bad and was tight and hurt jumping in. Well things escalated (due to low iron) and it was concluded that I wasn't ready to race the 10K and shouldn't race next week at all. I ended up doing 17 and left to be on time with the dietitian. My confidence and strong mentality really took a blow today. I am frustrated and disappointed. 

Got the hamstring massaged and it still kills. Ran 6 after and iced and was late to class. 

Recovery run. I am exhausted. 

Today was a little better. After talking to the trainer, doctor and other coaches I decided to wait on teh 10K for Mt Sac but still go race the 5K next week at San Francisco. It will be a darn good workout and good prep for the 10K. I need to build my confidence again and be ready mentally to race. Ran 8.5 and 4.5 later. Hamstring still sore and hurts. 

Split the long run- 10 and 4. 

AM- we ran 1200's on the track at 5K pace. It was hard to get the pace and I struggle with 1200's. It's an awkward in between of the 800 and mile. Too short to settle into a rhythm but too long to go too fast. I did 3 at 4:04-4:05. Today I didn't worry about my watch and just ran with teammates and stuck with them. Finished to 11 miles and did 4 later. 

8.5 in the morning and 4.5 later. 

5x400 at 5K pace with 200 meter jog between. We ran 79-80 pace. I was breathing hard but my legs felt better (thank you norma and ice bath yesterday) 

It was a rough, awful day. But I am working on learning and moving forward. I felt groggy and tired today. We raced in the middle of the afternoon which felt weird to my body and I didn't sleep too well last night. I got a great start. It was a big race so I got out quick and to the rail to run my pace. I was in great position through the first mile but as the pack was moving and keeping pace, I couldn't match. My body could not kick into the next gear to go with them and then I was by myself and just trying to finish. I wanted to stop so bad because I felt like I was running backwards (and I was). I was mad and sad when I finished and saw my time. I am so inconsistent in racing the 5K. After thinking and talking about it, I don't regret coming to race. At least it was somewhat of a workout and I needed to work through the hard stuff. I feel like I don't have the speed to run a real fast 5K righ now and that's ok. Onto the 10K. 

Long run from my sister-in-law's house along an awesome trail. I was beat by the end. My body hurts so I know I worked it yesterday. 

It's a new week and I am looking forward to what's ahead. Recovery run today. I was pretty tired and dead from Saturday. Did norma and ice. 

We decided to wait one more day to run our workout. We know it will be mile repeats and a hard one. I really want to have a solid workout. Ran 7 in the morning and 4 later. 

Today was a brutal yet beautiful workout day. We ran mile repeats at 5:30 with 6 minutes rest. My goal was 4. We ran 5:29, 5:30, 5:28 and I told coach I want to just push through one more. I started that darn 4th one and my legs and body felt rockin' awesome. We ran 5:30 and it felt right on pace and even. I knew I needed to do one more. I let 2 other girls pace and just focused and running right behind them. We ran a 5:23 last one. I was ecstatic to finish a whole workout and that workout. I have never done that many mile repeats or at that pace. It was a huge confidence boost for the 10K next week. I finished to 10.5 and ran 4 later. 

8.5 and 4 later. My legs hurt so bad and my body is super tired. 

Still major body hurt and it got worse as the run continued. 

Split the miles to recover for next week. Ran 9 on the good ol' Highway to Hell and lap around Sugarhouse Park in Salt Lake. Felt tired and sore. Ran 5 later and felt a lot better. 

Today's workout was designed to make the 10K feel slow- and I hope it works. We ran 10x400 at 5K pace with 30 seconds rest. That rest was so short but the workout went quick. We ran 80 (79's for the last 4) I focused when I was leading and pacing on really being engaged and feeling the pace. When I was in the back, I tried to relax and just run with the group. I think that will help me in the 10K to switch into being engaged and moving and chilling with a group. Hamstring tightened up so I got it worked on and iced after. 

This is too good to be true. 6 miles total for the day! Norma tec and ice bath after. 

Morning run before traveling to California. 

10K time again and it was quite the experience. Again. Slept/relaxed all day and raced at 8:30. We ran a 2 mile warm up and began. We wanted to run 83's but got behind about 2 miles in as the group spread. We were in heat with some pros so it spread out and gapped pretty well. I worked with my teammate Yesi and it saved me. The first half I closed gaps and stuck behind people then she moved up and I followed. We were in small group with one other girl trying to keep going. I feel off those 2 the last mile and was by myself. I saw them passing people with 600 meters left and knew I needed to move and pass as well. I had a great finish and closed in with Yesi and last lap was a 73. I was absolutely exhausted. I had a really hard time focusing and continuing- I just really wanted to sit down my legs were so tired. It was a challenge to keep going and stay positive lap after lap after lap. I am a little bummed hoping I could run faster but this is what I had tonight. I'll take it. 

I couldn't sleep last night and feel like a zombie today. Attempted running and it was a struggle. We ran 4 miles and 6 miles later in the day. Everything hurts. 

Couldn't sleep again last night and was so stressed the whole day. I had time to run 4 miles before a final then ran 8 after with Ashleigh. 

Ran 4 before a final and 8 after. Did norma tec and ice bath. Felt a little better moving today. 

Felt much worse today. 

7 and 4 miles split today. 

Attempted a workout on the track today. We were to do at least 2x1200's and then decide how we feel. First one felt awful and next one felt all out. That was the end I am okay with waiting until next week to try again. 

Two runs of 5 and 6. 

Long run in Salt Lake. I ran to the zoo and along Wasatch Drive and over the freeway to 3900 S and ran down to 2000 E and back home. 

IT and hips a little sore after long run. 

This morning was rough. It was nasty, windy, rainy weather and we were doing flippin' 1200's again. First one was ok- 4:01 and my hips tightened up at the end. The next one my hips got so tight I couldn't stick with the group and it was the same pain as last summer. I knew I had to be done. The trainer realigned my hips and worked on my IT at the track and I was able to do some cool down miles. I went back in and got my hips aligned again. Ran 4 later and hips and knees hurt bad. 

6 miles in the morning and a massage after working on hips and IT. Ran 7 later and felt a little better. 

Workout went better today. We ran 400's at 78 with 90 seconds jog/rest between. It was hard but manageable. We ran 12 and the 13th was all out. I ran 69 and was grateful to get in a good workout. Hips were tight but I could push through. Got another massage after running cool down and it hurt so bad. Ran 4 later. 

We split the long run today. I ran in Holladay out and back along Holladay Blvd for 10. Ran 4 later. 

Very light workout. We ran 3x800 at 2:36 with lap jog between. It was hard to get moving each one but I could do it. Cooldown to 8 and ran 6 later. 

8 in the morning and 4 later. 

Ran 400's at 78. We only did 5. Cool down to 6 and norma tec and ice bath after. 

Drove to Liberty Park and ran on the wood chip trail. Did 8 strides in the middle 

Early morning run before we left for Oxy! 

Race day! Mile shake out, breakfast and nap/read/watch tv all day. I did a great job this race of really staying calm and relaxed. I didn't get nervous until we were warming up and I think that helped me to race well.My goal was to run 79's first mile then race hard.  2 mile warm up, few strides and we started. We had 30 girls in the heat (not as bad as last year) and I had a fabulous start. I got out and to the rail before the crowd merged off the turn and I wasn't boxed in or in lane 3. Hit first mile in 5:15 and it was starting to spread/gap. I was able to focus and close gaps and pass/respond pretty quick. I didn't sit behind people but tried to consistently keep moving up. The It factor kicked in real well this race and helped me to keep fighting and pushing past people. I felt like puking half way through and was tired and really wanted to beat the girls next to me. I had a great last lap and finishing kick.

I was very happy with my time but even more excited that I was able to really race. After the first mile, I forgot about splits and time and just raced hard. I feel really good about the performance I had and am really happy with it. Cool down of 3 miles and back to the hotel. I couldn't fall asleep for FOREVER so that will be rough next week catching up on sleep. 

9 in the morning and 4 later. My calves are tight and my body is so tired. 

Ran up to the firestation on 11th Ave and did 8 strides at Popperton. 

Usual workout of 1200's. Most of the team is done for the season so workouts are small in number. I am eternally grateful to Laura for volunteering to keep running workouts with me though she is done. I felt really tired today but took what I could get. Ran 3 and at 8's. Cool down to 10 then norma and ice bath. Ran 4 later. 

AM- ran to Sugarhouse and did cemetery run for 9 miles. 

PM- ran 4 more. 

Coach told me to split my long run again. I did 10 in the morning and 4 later. I met Laura bright and early at Liberty Park for a tempo. 2 mile warm up then a tempo run. I had a hard time getting moving but felt strong and consistent once the first mile was done. Ran 35 minutes and average of 6:40. Mile splits were 6:53, 6:32, 6:29, 6:26 and I didn't get the 5th one. 

7 in the morning and 4 later. Did strides at the park at the end.

Got up early to do 4 miles because we were having an afternoon workout. Confusion and now I am going tomorrow. Just did a second run of 5. 

Workout was 25x400 at 83 with 30 seconds rest. Laura and I went after it and tried our darn best but it was hard. After 15 coach told us to the next one all out and we were done. I hit 71 (?) the last one and was grateful to be done. I was bummed not to run the whole darn thing but I was having a really hard time mentally- it almost felt clausterphobic to have so many darn laps to run and I was just fighting not to panic and stop. Coach dropped my miles to 55 this week and said to recover. Did norma and ice bath.  

I felt really awful after the workout yesterday. Body aches and really tired and sore. Felt a little better today. 

8 in the morning and 4 later. Did 8 strides at Sunnyside on my second run. 

Following Coach's instruction: only 5 miles on Saturday. It gave me a taste of a break and I am excited for that in a week. 

3x800 with 90 second jog for workout today. We ran 80's and were in spikes. It felt quick but manageable. Norma and ice.

Easy run. 

We arrived in Kansas where it it nice and hot and humid. We went to a high school track and ran along the roads. Ran 3 and did a couple strides. Hip is tight and got it worked on. 

Morning mile shake out and usual race day routine- eat, sleep, read, nap, get ready to race. My race was scheduled for 9PM but before events started at the track, weather delays. It was the craziest wind/rain and thunder and lightning. Where our hotel was, we were in a tornado warning area and I was freaking out with the lightning and thunder (and spend a lot of time on the first floor of the lobby just to be safe...) We kept getting pushed back and pushed back. I was planning on running at 1AM when they annouced after 4 hours of delay, meet was suspended and new schedule to be announced soon. We went for a 3 mile run and it started pouring rain, but no tornado for us. Finishing the run, my stomach was killing and I felt awful. I ate something that did not sit well because I spent the next while in the bathroom and trying not to puke... yayy. We finally heard 10K was at 8AM and went to bed. 

Little shakeout in my break so I could see how I feel and stretch and roll. 

Short run to get ready for being back next week. Was slow, tired and breathing hard. 

Met Angie at Sugarhouse and we ran cemetery loop. First half felt okay and second half I was dying. 

Ran to Memory Grove from Liberty. 

8 just felt like a lot by myself this morning. I ran 5 then 4 more later at sunset. 

Ran to the park on South Temple for 8 strides and back. 

First long run in a while. I ran out and back up Emigration Canyon. 

8 cemetery loop in the morning and 4 later. 

Started from Sunnyside and ran Shriners past the fire station. 

I had to go to Provo today so I went early and ran with the BYU girlies. 

8 in the AM and 4 PM. 

Ran to Fairmont from Liberty and did 8 strides. 

My long run started very slowwww. I was really tired and legs heavy. Got into a rhythm eventually and finished strong. Same route: out and back Emigration. 

This week will be rough running and getting the miles in. I ran early early (7 miles) and drove to Provo to work the XC camp for the week. We ran at Kiwanis this afternoon and I got 3.5 more in. 

Picked up the campers at 6AM and ran a fartlek at the intramural fields. I was with group 3 (supposedly the first group of girls but they moved down so it was me and the boys) We ran a 5-4-3-2-1 fartlek with equal recovery. It was hard for me. I haven't had a long workout.... any workout in a while! I did a cool down to 6.5.

Afternoon run we took them to Provo River trail. I only did 3 then added 2.5 after. 

Rough day for running. We ran 3 miles on Shoreline by the base of the Y. Then we went to Stewart Falls, which we did run. It was 2 miles in, 2 out. I ran in with my group and on our way back, we ran into some campers who had been lost/wandering around forever. One 12 year old girl was about to pass out I swear. I walked back with the girl and it took us a great hour of sight seeing/slow walking to make it off the trail. So not many miles and I am soooo tired. 

Ran 8 with Maria before starting camp. Camp ended today and I had another 4 mile run. I am exhausted but it was a fun week. 

Met Angie to do cemetery run. We both felt tired today. My legs and body are heavy but we made it through 8. Ran 4.5 later and felt better. 

Long run- I ran Shriners, along 11th Ave, down Memory Grove and back to 13th and home. I had to add some in the cemetery. I felt okay the first 7 miles but then my legs and body were exhausted, tired and heavy. It was rough to finish it off. 

AM Ran at Sugarhouse. We ran 3 miles at the park with Garek then went out and ran 7 more. 

PM 4 more 

Got up and ran 6 miles at 6AM. Dropped my parents off at the airport for Canada (!!) and ran 4 more with Garek. 

AM Met Angie at Jordan River and we ran 10. I was pretty tired and work up with a bad sore throat. 

PM 4.5 later 

Laps at Liberty Park with Garek then Angie and I ran to Fairmont, did 7 strides, and back. 

I did my long run today. Ran to Sunnyside where I met Angie and her friend. We ran out and back along Wasatch and added on down by the cemetery. I needed to add more and ran Sunnyside laps and back home. I was really tired by the end. 

Still feeling sick and grateful for a short Saturday before a day of wedding fun with the Connolly's. 

I planned to run the Murray 5K this morning but feel so incredibly awful. Spent the day in bed, coughing up a lung and trying to sleep. 

Met Angie to run 9 miles cemetery run. I was struggling to breathe and felt tired. Did my second run nice and easy. 

Ran Shriners by myself. I was moving so slow. I ran 6 more in the evening. Richie dropped me off part way up Emigration Canyon after mowing and I ran home.

I coughed all night long. I ran to Sugarhouse and back and felt like dying. I went to the doctor tonight and got an antibiotic, inhaler and cough medicine. 

Ashleigh was in Salt Lake today so we met to run at Liberty. Felt a little better than yesterday but still not great.  We leave for Powell Sunday so I am going to take Saturday off so I can not be sick next week. 

Pool ran 3 hours total during the week and did a long run of 10 today on the Deer Creek trail. I was dying but have died worse before. 

Met Angie to run. After my run and the rest of the day, the side of my foot was killing. 

Foot ached the whole run and I limped the rest of the day. 

Saw the trainers and they told me it was peroneal tendonitis. I need to take time now to let it heal before pushing it again. Biked 2 hours every day the rest of the week. 

Attempted to run today to ease into miles. I ran 2 on the treadmill and it hurt so I stopped. I heat up before biking/running and ice after. Still biking 2 hours a day. 

3 miles on the treadmill and no pain! 2 hours biking. 

Still feels okay- sore after but not the same deep pain. 2 hours biking

Treadmill run and 2 hours biking to finish 10 hours biking for the week. 

Long run for the week. I felt better today than the other days running! 

6 miles on the alter g and 1.5 hours biking. 

Liberty Park 7 miles and 1 hour biking.

6 miles and 2 hours biking

Alter G and 1 hour biking

6 mile run and 1 hour biking

My longest run in a while. 30 minutes biking to finsih 40 for the week and 7 hours of biking. 

Split 4 and 4 and 1 hour biking 

Early morning run of 8 and 1 hour biking

Alter G today and 1 hour biking

6 and 3 then 1 hour biking

50 miles for the week and 4 hours biking

Run and 1 hour biking

First big double day in a long time. 8 and 4 later. I am really tired. 

Run and 1 hour biking

5.5 early then 7 later. 

60 miles and 2 hours biking for the week. 

8 in the AM and 4 later. 

4 and 4

8 and 3

9 and 5

8.5 and 5. I now do all my second runs on the AG- still have pain and trying to keep running as much as I can. 

8 and 6

10.5 and 4.5

11 and 4

9 and 6

9 and 6 

9 and 4

10 and 4

10 and 5

9 and 4

9.5 and 5.5

10 and 5 

5.5 and 3.5

10.5 and 4.5

10 and 3

10.5 and 4.5 Sprained ankle again. 

10 and 5

10 and 5

8 and 4

9 and 5

9 and 5.5

9 and 4.5

10 and 6

Ankle again.

Starting my break. And ankle rehab. 

9 and 5

8 and 4

In the jungle of Costa Rica with only mountains to run. Way too hilly for 12 miles 

10 and 5

8 and 5

5 and 3. Second run on the shoulder of I-15 while in traffic outside of Vegas. 

10 and 5

10 and 5

5 and 9