SUU Cross Country/Track

July 2017

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Location:

Cedar City,UT,

Member Since:

Jun 21, 2011

Gender:

Female

Goal Type:

NCAA Champ

Running Accomplishments:

High School

800m-2:23.47 (Pine View Invitational)

1600m-5:12.39 (Pine View Invitational)

1 Mile- 5:12.97 (Arcadia Invitational-sea level)

3200m-11:08.34-altitude (Utah 4A State Championships), 11:03.68-sea level (Arcadia Invitational)

XC 3 mile- 18:42

XC 5k- 19:37

College

XC 5k- 19:00 (UNLV Invite)

XC 6k- 22:25 (UC Riverside)

SUU Road Race (4 miles)- 23:30

Local Road Races

5k- 18:40

10k-41:31

15k-1:03:55

Short-Term Running Goals:

17:30 5k

5:05 mile

Lose 10 lbs healthily

Long-Term Running Goals:

Sub 17:00 5k

Sub 5:00 Mile

Go to Nationals

Run a marathon (after college)

Personal:

Sophomore at SUU, majoring in PE-Coaching and minoring in Psychology and Family Life/Human Development.

Favorite Blogs:

Miles:This week: 0.00 Month: 58.75 Year: 1461.24
Flats Lifetime Miles: 34.00
Spikes Lifetime Miles: 4.10
Adidas Adizero Boston 6 Lifetime Miles: 551.05
Adidas Boston 6 II Lifetime Miles: 350.71
Total Distance
224.55
Adidas Adizero Boston 6 Miles: 217.55Flats Miles: 7.00
Night Sleep Time: 150.50Nap Time: 8.50Total Sleep Time: 159.00Calories: 0.00
Total Distance
7.50

3 laps around and one time down the welling additions. 

Adidas Adizero Boston 6 Miles: 7.50
Night Sleep Time: 7.00Nap Time: 2.50Total Sleep Time: 9.50Calories: 0.00
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Total Distance
6.30

3 laps around. I think mentally the loop thing gets to me, I need to just tough it out. Was going to run this evening but I should've known better. I need to motivate myself.

Adidas Adizero Boston 6 Miles: 6.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Total Distance
4.50

2 laps around and a little extra. Haven't been feeling great running-wise. 

Adidas Adizero Boston 6 Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Total Distance
8.50

Wasatch loop to the zoo + VA loop. 7:56 average. Had difficulty breathing, like something was squeezing my chest and I couldn't get enough air. 

Adidas Adizero Boston 6 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Total Distance
10.00

Afternoon: Shriner's run. Went at the hottest part of the day, yippee. That's probably why I felt crappy, 98 degrees today. 7:50 average.

Really sad that I will just miss seeing one of my best friends, he comes home from his mission tonight. I have to drive back to Cedar because I work tomorrow morning.

Evening: Main Street loop once I got to cedar, was stiff from all the driving. 8:06 average.

Adidas Adizero Boston 6 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Total Distance
9.00

PM: Decided to brave it and do a 60%. I think I've been scared to try, stupid I know, but I don't think I wanted to face the horrible time/pace I knew I'd get and have the reminder that I'm pretty out of shape. But today I decided to face the sad truth that my time is slipping away and the progression run is getting closer every day. If I can't do a 60 then how can I finish the progression run? To ease myself into it I settled on half the regular distance, 3 miles. That much I felt I could do. I warmed up 1.5 miles then started. I couldn't remember what 60% pace was (it's been 14 months or more since I've done any faster workouts), guessed it was 6:20-6:45 pace. So I shot for 6:45 pace. The first and last miles each had a little over a half mile of uphill but the rest was downhill. Splits were 6:44.0, 13:12.12 (6:28.12), 19:56.65 (6:44.53). My watch says 6:39 average. I did stop at Bicentennial for a quick bathroom break around the second mile. But considering it was my first time I'm happy with it. I've got a long way to go before I'm ready for the progression run, but I did better than I thought I would today.

Evening: 3 miles with Angie.

HR 48

Adidas Adizero Boston 6 Miles: 9.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Calories: 0.00
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Total Distance
5.50

7am: 5.5 with Angie and Madison, 7:56 average. Didn't feel so good towards the end. HR 52

Adidas Adizero Boston 6 Miles: 5.50
Night Sleep Time: 6.00Nap Time: 3.00Total Sleep Time: 9.00Calories: 0.00
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Total Distance
10.25

8:30am: I need to get to bed earlier. Also need to get into my morning routine again which should start earlier. It's already hot at 8:30. 2.25 miles at 7:39 average.

9:30am: Weights. Started with warmups out at the track, rubbed my knees raw on the turf doing the kneeling med ball tosses so that's cool. Then sprints with the sleds and a few without as well. Then back into the weight room and started with 3 sets of [12 green band leg pulls, 5 weighted RDLs (50lbs)] and 3 sets of [5 or 8? weighted squats (50 lbs.), 8 partner hamstring falls], and finally 3 sets of [8 weighted hip thrusts/bridges (50 lbs), and something else.] The 50 lbs was hard for the last set of squats but everything else felt good. New coach (Mitch isn't with us all the time now) corrected me on the squats, I guess I was letting my shoulders sag which put pressure on my back, probably not good for my already screwy SI joints. Whoops, now I know, got to squeeze those scaps. Hamstring felt good, didn't feel it at all actually until a small twinge during the hamstring falls/pulls, and even then it was tiny. So yay!

9:30pm: 8 miles. Legs are a little sore, but definitely nothing compared to the first week of weights. 

HR 51

Adidas Adizero Boston 6 Miles: 10.25
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Calories: 0.00
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Total Distance
9.75

7:15am: 6.5 with Madison on Dikes. Legs are sore. Didn't end up going to weights today because I got locked out of my apartment and needed to get something for work so I spent the time trying to find roommates lol. 

PM: 3.25 miles.

HR 51

Adidas Adizero Boston 6 Miles: 9.75
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50Calories: 0.00
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Total Distance
7.50

Decided to catch up on some sleep today so no morning run. Weights was lighter because a lot of us are sore. I really like the new coach, he's a fun guy. 

PM: Did 2 with Danielle, then got talking and an hour later it was dark. Whoops. Did 5.5 more, I really need to work on running at better times. 

Text from Paul has me worried about progression run but it's cool.

HR 54

Adidas Adizero Boston 6 Miles: 7.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Calories: 0.00
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Total Distance
7.50

Weights: warmups then had 4 stations, which were:

1.med ball tosses (above head high as you can making sure you get triple extension, I used the 12 ball)

2. Cow bells - one in each hand (used yellow ones, I think Jared said they were 35 lbs each) and walk 15 yds and back. Forearms felt it the most lol, arm strength is still lacking haha.

3. Sleds (bigger ones) with 90 lbs weight on them, push 15 yds and back focusing on driving into the ground (once Jared hopped on too and I barely made it 5 yds haha)

4. Pull red straps connected to two green cow bells (heavier) and lean back into a squat and drag 20 yds and back.

Switched between stations and went continuously for 25 minutes. Good workout. Also got a mini workout carrying all the equipment back up to the weight room.

Talked with coach afterwards, feel much better now. 

PM: 7.5 miles total, did 12x1 minute pickups in the middle, average pace for those was 7:00 flat. At weights this morning I was carrying a green cow bell back to the weight room and almost lost my grip on it (those things are heavy and my forearms were already dead) and it collided with my inner thigh, I think that might have created a bit of a knot.

Adidas Adizero Boston 6 Miles: 7.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Calories: 0.00
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Total Distance
11.00

There was no weights today so I slept in :) ended up sleeping much longer than expected (got to bed late again last night...) and when I woke up  I only had like an hour before work, so no morning run. But I guess I needed the extra rest. 

4 miles with Madison in the evening then did canyon run on my own, finished to 11.

HR 56

Adidas Adizero Boston 6 Miles: 11.00
Night Sleep Time: 9.50Nap Time: 0.00Total Sleep Time: 9.50Calories: 0.00
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Total Distance
14.25

AM: Felt like crap this morning, but I just tried to stick out the last couple miles. Dropped off of Madison after 7 miles and the last 2 and change were on my own just trying to finish haha. 

PM: Energy wise I felt much better than this morning but I had a very intense side ache (probably from a large dinner right before). 5 miles. At the end felt like I could go another 5 miles and kind of wanted to, but I already jumped up in miles from last week so thought it best not to. It wouldn't do to injure myself right before the season starts.

Next week I'll be going up to 65 or 70 miles, happy to finally get above 60. At least I'll have a decent base going into Cross, my speeds not great and I'll be working on that this next month but I'd rather have a good base anyway. I think it should be easier to develop speed than base in a short time period. Plus weights have to count for something, right??

HR 54

Adidas Adizero Boston 6 Miles: 14.25
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Calories: 0.00
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Total Distance
9.00

AM: 3 miles, 7:36 average. Felt good. 

Weights later, did 3 sets of 6 dead lifts (50 lbs and last set 70), don't know the name of the next exercise but we started tall on our toes and then came down fast into an RDL squat, I kept letting my knees collapse in so I did a lot of those trying to just do it right haha. Was supposed to do 10 I think each set. Then blue band just above knees and get in athletic stance, step out to the side. Apparently was doing those wrong too haha but Jared corrected me so the last set was right. Next was 3 sets of sitting bicep presses with dumbells, I had to go down from the 20 lb to the 12.5 lb after the first set. Side planks and pull green straps connected to base, 10 each side. Squats with dumbell, 20 lb plus whatever the black thing weighs. Struggled to keep chest up and back tall. Then sitting pull downs with the purple strap, and finally partner med ball tosses. I'm sure I'm forgetting something but that was the gist of it.

Went into training room and got my SI joints realigned, they were pretty far out of place.

PM: Went country swing dancing for FHE, I might actually join the country swing dancing club at SUU because it was way more fun than I was expecting! Fell once doing a more complicated dip, both my partner and I had a good laugh. I was all warmed up for my run afterwards! It was raining and quite humid, but I liked that cause it felt like I was back in Missouri :) it was also very windy, was kind of difficult to stay on the sidewalk in a few spots. 6 miles. Would have done more but there was lightning.

HR 48

Adidas Adizero Boston 6 Miles: 9.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Calories: 0.00
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Total Distance
9.50

AM: 3 miles

Weights: Sprints with sleds and med balls

PM: Fell asleep thinking it was going to be a half hour long nap, but nope! Guess I was more tired than I thought. Woke up kind of groggy, then realized what time it was and hurried out the door. Didn't want to run in the dark again. After a half mile I ran into Brighton, Sharlie, Julia and Emma, so I turned around and ran with them. Another quarter mile and Julia and Emma dropped off, so the rest of the run was with Brighton and Sharlie. It was a bit quicker than I've been going, struggled on the long stretch towards Home Depot (uphill and against the wind) and fell back a bit. Ended up averaging 7:19 for 6.5.

HR 58

Adidas Adizero Boston 6 Miles: 9.50
Night Sleep Time: 7.00Nap Time: 3.00Total Sleep Time: 10.00Calories: 0.00
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Total Distance
16.00

AM: Woke up early this morning, probably because of my terribly long nap yesterday haha. Canyon run + Dikes. 9.75 miles, 8:00 average. Stomach didn't agree with me.

PM: Out and back on Cross Hollows. At the turn around I felt some hip pain, probably just my SI joints going out of place again. My lower back currently hurts a bit so I'm fairly certain it's just that. 6.25 miles, 7:58 average.

Adidas Adizero Boston 6 Miles: 16.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00Calories: 0.00
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Total Distance
8.00

Went on the backroad in the evening, 8 miles. Stomach has been bothering me as of late, probably didn't help that I ate right before my run.

Adidas Adizero Boston 6 Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Calories: 0.00
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Total Distance
6.00

AM: 3 mile loop. Legs were tight. Then went into the training room, my SI joints were in place even though they felt off. Back had been hurting too so I thought for sure they were out. Iced and STEM on my lower back. Decided not to go to weights because I didn't want to lift and cause my back more pain. Feel bad for only going 2 days this week.

PM: Went out with the intention to do Canyon run, but shortened it to the same loop as this morning as soon as I saw the lightning. Sorry, it freaks me out. My great-aunt was killed by lightning. On the bright side I did get to see a beautiful rainbow, it was stunning with the red rock in the background. Wish I had a camera.

Adidas Adizero Boston 6 Miles: 6.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50Calories: 0.00
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Total Distance
4.50

4.5 miles, 7:52 average. I felt exhausted (even though I had just woke up right before?) and had a hard time breathing.

Was going to do a night run but I went to Sand Hollow with some friends and didn't get back until 11:00. By then I was pretty tired and I had a headache from a hard faceplant while wakeboarding.

Adidas Adizero Boston 6 Miles: 4.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Total Distance
6.50

2 miles with Danielle, 7:20 average.

4.5 on my own, 8:08 average.

Campus was closed today so I assumed there was no weights...Hopefully that was the case.

HR 51

Adidas Adizero Boston 6 Miles: 6.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Calories: 0.00
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Total Distance
13.25

AM: Canyon run, 6.25 miles. 7:52 average.

Weights cancelled because of the rain

PM: First actual speed/track workout in at least 15 months, yayyyyy. Wanted to see what my fitness level was. 2.75 miles total warmup, included stretching and strides. Now, seeing as I haven't done any speed in so long I totally did not trust myself to pace anything right and I had no idea what I could handle. I decided to do 1600, 800, 800, not too difficult but enough to work hard and still get a decent workout in. For the 1600 I was hoping for 6:15-6:30, but again I didn't know what that even felt like so I just ran decently hard haha. I ended up with 6:00 exactly. With 200 to go it was the first time I got excited about running in a long time, I realized I could break 6:00 if I kicked. So I kicked that last stretch, but it was against the wind (moderately strong) and just barely missed it. Dang. Did 800 recovery, then an 800. Ended up with 3:04, my legs were feeling it. Then 400 recovery and did another 800, kicked hard to get 3:00. Then a 400 recovery and decided to do a quick 400, which ended up being 81. Then a mile cool down to get to 7 miles total. Was happy with the workout, surprised myself with the 1600. I'm still nervous for the Progression run though, it's in 3 weeks and I'm definitely not at the level to go 4 miles at sub-6:40, finishing with 6:00 and another mile all out. I'll probably talk to coach again just to get some advice.

HR 54

Flats Miles: 7.00Adidas Adizero Boston 6 Miles: 6.25
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00Calories: 0.00
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Total Distance
5.75

My alarm went off this morning and I thought I hit snooze, turns out I turned it off. Awesome! So no morning run, though I did make it to weights in the nick of time. I need to get to bed earlier. Started out with warmups on the stairs to mix it up, then 5 sets of 6 or 8? front squats, 4 sets of 10 each side half-kneeling hip flexor stretches, 4 sets of 10 scap push-ups, 4 sets of 10 each leg clam things (the name evades me) with blue band, 4 sets of 8 chest supported rows, 4 sets of 10 RDLs (instead of bar I used KB because of my back) and 4 sets of 25 seconds each leg balancing with other leg up and holding KB with hand.

Did 5.75 in the evening, SO MANY BUGS. 

HR 54

Adidas Adizero Boston 6 Miles: 5.75
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Calories: 0.00
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Total Distance
5.00

AM: 5 miles. Legs are sore. 

Weights: Warmups, snap-downs, and sprints with sleds and med balls

Adidas Adizero Boston 6 Miles: 5.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Calories: 0.00
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Total Distance
13.00

AM: Took the backroad, 6.75 miles. 8:00 average. 

Weights was cancelled today, not sure why?

PM: Out and back on Foothill + VA loop. 6.25 miles, 7:47 average. Was a bit tight from the drive.

HR 54

Adidas Adizero Boston 6 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Calories: 0.00
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Total Distance
8.00

Shriners run in the morning, couldn't go for an evening run because of my cousin's farewell open house. Didn't get home until late. 

Adidas Adizero Boston 6 Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00Calories: 0.00
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Total Distance
8.50

AM: 2 easy, 7:29 average.

Weights: warmups, then 5 sets of 4 dead lifts (50 lbs), 5 sets of 10 each legs Hamstring floss, 4 sets of 10 goblet squatsi, 4 sets of 8 leg on wall hip stretches, 4 sets of 10 TRX fallouts, 3 sets of 8 each arm raised dumbbell lifts, 3 sets of 30 second each side side planks.

PM: Canyon run. 6.5 miles, 7:35 average. Hadn't had anything to eat for dinner so I was feeling a bit low on energy but other than that felt good. I think I've been hard on myself with my analysis of where my fitness is at, I have to remind myself that I've been pretty much coaching myself since I came back from my mission and managed to go from overweight out of shape potato (not even able to run 2 miles straight) to running 8-10 miles a day plus weights (though the weights have been coached haha, can't take the credit for that). In that contrast, I'd say my fitness level is 100 times better than when I first started getting back in shape. And I've managed to be consistent, something that was a real struggle in the beginning. So all things considered I think I need to be more positive with my progress and remember that these things take time. 

Adidas Adizero Boston 6 Miles: 8.50
Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00Calories: 0.00
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Total Distance
224.55
Adidas Adizero Boston 6 Miles: 217.55Flats Miles: 7.00
Night Sleep Time: 150.50Nap Time: 8.50Total Sleep Time: 159.00Calories: 0.00
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