SUU Cross Country/Track

Week starting Feb 04, 2018

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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-5:10 1600m split)

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 2015)

XC 6k- 22:25 (UC Riverside 2015 - 17:55 3 mile split)

1 mile- 5:39 (Weber State Indoor 2019)

Local Road Races

5k- 18:40

10k-41:31

15k-1:03:55

Other fun ones

13.1 miles (during a run, I hope to race a half eventually): 1:38:00

Longest run: 18.5 miles

Most miles in one day: 22

Highest mileage week: 80

Longest bike ride: 32.5 miles

SUU workouts

60% (5 miles): 32:32 (6:30 average - 18:44 3 mile split)

80% (3 miles): 18:52 (6:17 average)

5x500s: 96 (76 400 split) average

16x400s: 82.0 average

20x400s: 82.6 average

Progression run: 2 progressions, 3 laps

Road Race 2015 (3.9 miles): 23:30 (6:02 average)

6 minute test: 1688 meters (first/only attempt)

Short-Term Running Goals:

Core every day

Take pulse every morning/record hours of sleep

Improve off of my high school times

17:45 5k

5:10 mile

Long-Term Running Goals:

17:00 5k

5:00 Mile

Go to Nationals

Run a marathon (after college)

Personal:

Junior at SUU majoring in Exercise Science and minoring in Psychology. Served a mission for the Church of Jesus Christ of Latter Day Saints in Independence, Missouri

Favorite Blogs:

Miles:This week: 0.00 Month: 46.41 Year: 371.51
Adidas Adizero Boston 6 Lifetime Miles: 551.05
Adidas Boston 6 II Lifetime Miles: 607.21
Adidas Boston 6 III Lifetime Miles: 477.75
Adidas Boston 6 IV Lifetime Miles: 410.47
Adidas Boston 6 V Lifetime Miles: 474.41
Adidas Boston 6 VI Lifetime Miles: 371.34
Adidas Distancestar Spikes Lifetime Miles: 3.00
Adidas Boston 6 VII Lifetime Miles: 215.41
Total Distance
55.00
Adidas Boston 6 III Miles: 55.00
Night Sleep Time: 46.00Nap Time: 1.00Total Sleep Time: 47.00
Total Distance
8.00

Today was rough. Did a mile and a half warmup, strides then started. Workout was 5x800s with 90 seconds recovery and 4x400s with a lap recovery. Times went 2:48, 2:57, 3:14, 3:16, 3:23 and missed the first 400 but last 3 were 89, 91, 89. So yeah, really rough day but at least I finished. I was working completely alone for most of the workout. Mile and a half cool down on the turf then ice and stem on my hip/low back because it’s still hurting a bit. 

Adidas Boston 6 III Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Total Distance
10.50

AM: Ran to steeple, I’ll count steeple as a half mile because we didn’t do as much running today, then another mile and a half afterwards.

PM: Coach’s exact words: “Don’t go faster than 7:25.” Whoops. Only the first mile was above 7:25 sooo there’s that. But today I didn’t mind the faster pace, I actually felt good. Might regret it tomorrow but what can you do. Canyon to Bicent then back to the track and did another mile to finish to 8. We actually sped up at the end haha. Mile splits were 7:29, 7:16, 7:18, 7:12, 7:23, 7:14, 6:52, 6:43. 7:11 average. 

Adidas Boston 6 III Miles: 10.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Total Distance
8.50

With our failed attempt at 50% yesterday coach had us try again. No faster than 7:25. I went 8 with Madison, we kept it pretty relaxed. Averaged 7:27, then 15x100 meter strides afterwards. 

Weights later, which absolutely destroyed my left quad. Can't tell if it's sore or if I strained it, but it hurts real bad. I think I'll go lighter the next time around.

Adidas Boston 6 III Miles: 8.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Total Distance
9.50

AM: 2 miles then steeple practice. Quad is fine, just sore.

PM: I’ll admit, when I first heard the workout I was nervous, just because of the rest. But nonetheless, decided to tackle it head on. 15x400s divided into 3 sets, 30 seconds recovery and 2 minutes between sets. Pace was 78-82, I knew before we started that with such little recovery I couldn’t hit that. I wanted to set a goal that seemed manageable, so I decided on 85s. Figured consistency was better than slowly dying as the workout progressed. Warmups, mile warmup, strides, then started

1) 85, 83, 85, 85, 86

2) 84, 83, 85, 86, 85

3) 85, 84, 85, 86, 85

Cool down to 7.

Adidas Boston 6 III Miles: 9.50
Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
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Total Distance
12.00

AM: 4 miles easy. Legs were heavy

PM: Warmups and a mile warmup then started the 60%. We did 2 miles on the track, the block lap and added to make a mile, then 2 more miles in the opposite direction on the track. Mentality was not where it should have been to start with (went into it telling myself I could drop after 2 miles) but after 2 miles I told myself to suck it up and finish strong. So I did. Splits were 6:50, 6:53, 6:38, 6:30, 6:35. Total time 33:29, 6:42 average. 

2 miles cool down

Adidas Boston 6 III Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Total Distance
6.50

Set out when it was 48 and cloudy, 2.5 miles in it was 36 and a blizzard. Iím fine to run in the snow, but when itís pelting me in the eyes and I canít see itís a wee bit miserable. So, ran back home and called it good. Might go out again later if the wind settles down or it stops snowing. 7:41 average.

Adidas Boston 6 III Miles: 6.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Total Distance
55.00
Adidas Boston 6 III Miles: 55.00
Night Sleep Time: 46.00Nap Time: 1.00Total Sleep Time: 47.00
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