SUU Cross Country/Track Running Blog at FastRunningBlog.Com Fri, 21 Jul 2017 16:54:36 FeedCreator 1.7.2 Thu, Jul 20, 2017 <p>Went on the backroad in the evening, 8 miles. Stomach has been bothering me as of late, probably didn&#39;t help that I ate right before my run.</p> Thu, 20 Jul 2017 06:00:00 Wed, Jul 19, 2017 <p>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&#39;t&nbsp;agree with me.</p> <p>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&#39;m fairly certain it&#39;s just that.&nbsp;6.25 miles, 7:58 average.</p> Wed, 19 Jul 2017 06:00:00 Tue, Jul 18, 2017 <p>AM: 3 miles</p> <p>Weights: Sprints with sleds and med balls</p> <p>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&#39;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&#39;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.</p> <p>HR 58</p> Tue, 18 Jul 2017 06:00:00 Mon, Jul 17, 2017 <p>AM: 3 miles, 7:36 average. Felt good.&nbsp;</p> <p>Weights later, did 3 sets of 6 dead lifts (50 lbs and last set 70), don&#39;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&nbsp;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.&nbsp;Then sitting pull downs with the purple strap, and finally partner med&nbsp;ball tosses. I&#39;m sure I&#39;m forgetting something but that was the gist of it.</p> <p>Went into training room and got my SI joints realigned, they were pretty far out of place.</p> <p>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&nbsp;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.</p> <p>HR 48</p> Mon, 17 Jul 2017 06:00:00 Sat, Jul 15, 2017 <p>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&nbsp;change were on my own just trying to finish haha.&nbsp;</p> <p>PM: Energy wise I felt much better than this morning&nbsp;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&#39;t do to injure myself right before the season starts.</p> <p>Next week I&#39;ll be going up to 65 or 70 miles, happy to finally get above 60. At least I&#39;ll have a decent base going into Cross, my speeds not great and I&#39;ll be working on that this next month but I&#39;d rather have a good base anyway. I think it should be easier to develop speed&nbsp;than base in a short time period.&nbsp;Plus weights have to count for something, right??</p> <p>HR 54</p> Sat, 15 Jul 2017 06:00:00 Fri, Jul 14, 2017 <p>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&nbsp;&nbsp;I only had like an hour before work, so no morning run. But I guess I needed the extra rest.&nbsp;</p> <p>4 miles with Madison in the evening then did canyon run on my own, finished to 11.</p> <p>HR 56</p> Fri, 14 Jul 2017 06:00:00 Thu, Jul 13, 2017 <p>Weights: warmups then had 4 stations, which were:</p> <p>;ball tosses (above head&nbsp;high as you can making sure you get triple extension, I used the 12 ball)</p> <p>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.</p> <p>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)</p> <p>4. Pull red straps connected to two green cow bells (heavier) and lean back into a squat and drag 20 yds and back.</p> <p>Switched between stations and went continuously for 25 minutes. Good workout. Also got a mini workout carrying all the equipment back up&nbsp;to the weight room.</p> <p>Talked with coach afterwards, feel much better now.&nbsp;</p> <p>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&nbsp;it collided with my inner thigh, I&nbsp;think that might have created a bit of a knot.</p> Thu, 13 Jul 2017 06:00:00 Wed, Jul 12, 2017 <p>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&#39;s a fun guy.&nbsp;</p> <p>PM: Did 2 with Danielle, then got talking and an hour&nbsp;later it was dark. Whoops. Did 5.5 more, I really need to work on running at better times.&nbsp;</p> <p>Text from Paul has me worried about progression run but it&#39;s cool.</p> <p>HR 54</p> Wed, 12 Jul 2017 06:00:00 Tue, Jul 11, 2017 <p>7:15am: 6.5 with Madison on Dikes. Legs are sore. Didn&#39;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.&nbsp;</p> <p>PM: 3.25 miles.</p> <p>HR 51</p> Tue, 11 Jul 2017 06:00:00 Mon, Jul 10, 2017 <p>8:30am: I need to get to bed earlier. Also need to get into my morning routine again which should start earlier. It&#39;s already hot at 8:30. 2.25 miles at 7:39 average.</p> <p>9:30am: Weights. Started with warmups out at the track, rubbed my knees raw on the turf doing the kneeling&nbsp;med ball tosses so that&#39;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&#39;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&#39;t feel it at all actually until a small twinge during the hamstring falls/pulls, and even then it was tiny. So yay!</p> <p>9:30pm: 8 miles. Legs are&nbsp;a little sore, but definitely nothing compared to the first week of weights.&nbsp;</p> <p>HR 51</p> Mon, 10 Jul 2017 06:00:00 Sat, Jul 08, 2017 <p>7am: 5.5 with Angie and Madison, 7:56 average. Didn&#39;t feel so good towards the end. HR 52</p> Sat, 08 Jul 2017 06:00:00 Fri, Jul 07, 2017 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 Fri, 07 Jul 2017 06:00:00 Thu, Jul 06, 2017 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. Thu, 06 Jul 2017 06:00:00 Wed, Jul 05, 2017 <p>Wasatch loop to the zoo + VA loop. 7:56 average. Had difficulty breathing, like something was squeezing my chest and I couldn&#39;t get enough air.&nbsp;</p> Wed, 05 Jul 2017 06:00:00 Tue, Jul 04, 2017 <p>2 laps around and a little extra. Haven&#39;t been feeling great running-wise.&nbsp;</p> Tue, 04 Jul 2017 06:00:00 Mon, Jul 03, 2017 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. Mon, 03 Jul 2017 06:00:00 Sat, Jul 01, 2017 <p>3 laps around and one time down the welling additions.&nbsp;</p> Sat, 01 Jul 2017 06:00:00 Fri, Jun 30, 2017 AM: VA loop, 7:42 average. Finished the drive today to Island Park, had a mini weights workout in the form of tubing, hahaha. My half dead arms struggled, especially towards the end when the tube deflated. PM: 2 laps around the island, 4.25 miles at 7:43 average. Fri, 30 Jun 2017 06:00:00 Thu, Jun 29, 2017 <p>AM: 5.75 with Brighton, Angie and Madison. 7:48 average. I wasn&#39;t feeling so hot today, I kind of died after 4 miles and finished the last mile and change with 8:10 pace, killing my average but it&#39;s whatever. Sometimes I just forget that I&#39;m still coming back from being out of shape and get frustrated with my fitness level. Got to start somewhere though, hopefully in a month or so I can look back and laugh at this.</p> <p>Weights: upper body. Started with hurdle drills and others, partner band anti-twist things (no idea what their name is haha), 10 each side partner&nbsp;med ball tosses,&nbsp;5 sets of [10 perfect push-ups, 10 TRX curls? And 10 green band pulls], roll out hip flexors&nbsp;with base ball, 5 sets of [10 bicep curls each arm, 10 TRX pulls? These ones got my triceps real good. Also some core thing for 30 seconds was thrown in there for each set.] roll out glutes with base ball after all sets finished. And I think that was it? I&#39;m probably forgetting something. Oh well.</p> <p>PM: Wasatch loop, was tight from the drive to Salt Lake. 5.5 miles, 7:32 average.</p> <p>&nbsp;</p> <p>&nbsp;</p> Thu, 29 Jun 2017 06:00:00 Wed, Jun 28, 2017 AM: Cross Hollows, 7:49 average. Was feeling crappy today. Legs were tired and tight. Weights: Power day. Warmups/drills out at the track. Then did some more sprints, this time with the weighted sleds. Then back into the weight room for lifting. 3 sets of [10 Wieghted squats, 10 weighted RDLs (I did singular leg because of my hammy), and 10 weighted bridges]. Honestly felt it more in my arms than legs, that bell is heavy hahaha. Or I'm just weak. Training room afterwards, got my hamstring rubbed out and iced. PM: 4 miles with Danielle, 7:35 average. Wed, 28 Jun 2017 06:00:00 Tue, Jun 27, 2017 <p>AM: Went to the training room to heat my hammy first thing in the morning (lol late morning) then did 3 miles at 7:42 average.&nbsp;</p> <p>Weights: Recovery day (upper body). Warmups then 3 sets of [10 red strap push-ups (Not their real name I just can&#39;t remember what they&#39;re called) and 10 each arm Bicep pulls w/ white band (Probs not their real name either, I should pay better attention)]. Then 5 sets of [10 (each arm) bicep curls and 5 Is, 5 Ys, and 5 Ts on the red straps.] We also did some hip flexor and ankle strengthening stretches/reps.</p> <p>Afterwards went to the training room and had my hammy rubbed out, not as deep today mostly to get the blood flowing. Then iced.</p> <p>PM: Dikes, 7.25 miles. Legs felt heavy. Hip flexors and lower calves are incredibly tight. 8:00 average.</p> Tue, 27 Jun 2017 06:00:00 Mon, Jun 26, 2017 <p>AM: Had to do a few things this morning so I only had time for 3 before weights. Calves were really tight. 8:00 average.</p> <p>Later AM: Weights. Power day. Hamstring has been twinging&nbsp;a bit so weights coach had me do a few modifications. After weights went to the training room and had my SI joints realigned (probably why my hammy is acting up) and my hamstring rubbed out. She said she broke up a lot of stuff and my hamstring felt much better afterwards.&nbsp;</p> <p>PM: 8.25 miles. Main Street loop + 1 out and back on Dikes. Hip flexers were tight from weights and calves still a bit tight too. 8:04 average.</p> Mon, 26 Jun 2017 06:00:00 Sat, Jun 24, 2017 <p>Main Street loop, went about a half mile&nbsp;past the hospital then turned around and took University Blvd. back home. Felt good up until mile 8, then my legs got heavy. Took it easy and just ran, just wanted to get some time on my legs. 8:09 average.&nbsp;</p> <p>And now just realizing that my math was seriously screwed up, I think I must&#39;ve looked at the wrong week when I was figuring out how much mileage I needed to get to 50. Oh well! The more the merrier.&nbsp;</p> <p>Didn&#39;t seem as smoky today despite the fire growing to just over 40,000 acres, maybe it was because I ran in the evening.</p> Sat, 24 Jun 2017 06:00:00 Fri, Jun 23, 2017 <p>AM: Legs felt heavy and I was kind of tired. Canyon run, 7:50&nbsp;average. It was kind of hazy and smelled like smoke. Hmmm I wonder why?</p> <p><img alt="Displaying FullSizeRender.jpg" class="aLF-aPX-J1-J3" src=";ik=ca2e712246&amp;view=fimg&amp;th=15cd7d9c929bc0ba&amp;attid=0.1&amp;disp=inline&amp;safe=1&amp;attbid=ANGjdJ9XCfVqQ8d8ABFo6_THa21d3rn-wYq8awCYZo3d6CH8wXsy13_QjLoaruiJ823jyx3fRxckTmJC8hY4OmPdp3715eNYbqqdg1WIFKeQHnNXSw1rUYKCaBawf30&amp;ats=1498269994884&amp;rm=15cd7d9c929bc0ba&amp;zw&amp;sz=w1585-h813" /></p> <p>The fire is now more than 27,000 acres.</p> <p>Later AM: Weights. We briefly experienced the life of a sprinter! Was kind of fun, but I&#39;d way rather be a distance runner. Too much standing around haha. But the rest is important for these power workouts.</p> <p>PM: 4 miles, 7:55 average.</p> Fri, 23 Jun 2017 06:00:00 Thu, Jun 22, 2017 <p>AM: Dikes, 7 miles. 7:45 average.</p> <p>Later AM: Weights. Another recovery day, upper body and core focus.</p> <p>PM: 3 miles. Watched the smoke from the fire up at Brian Head for the first mile, pretty fascinating. But really sad, it&#39;s destroyed 3 more cabins and doubled its size to 17,000 acres.</p> Thu, 22 Jun 2017 06:00:00 Wed, Jun 21, 2017 <p>AM: Backroad, 8 miles at 7:53 average.&nbsp;</p> <p>Later AM: Weights. Today was a power day.</p> <p>PM: 3 miles, 7:42 average. Felt better than this morning. Legs aren&#39;t as sore anymore but arms are feeling it. Back and abs are sore too but they&#39;re about the same as my legs right now. I must say, I&#39;m glad we&#39;re doing weights because I sure am weak at the moment and weights will help with strength, which will transition over to running.&nbsp;</p> Wed, 21 Jun 2017 06:00:00 Tue, Jun 20, 2017 <p>Canyon run, 7:55 average. Boy am I sore, mostly in glutes and adductors. Had planned to go for a second run, and I feel bad that I didn&#39;t. We had weights again this morning, though today was an easier day (recovery) and our focus for today was upper body to give legs a chance to recover. I wasn&#39;t the only one that was sore, thank goodness. Now I&#39;m sore everywhere, so much so that common movements (such as getting in and out of a car, which I did a lot today for work and other activities) are genuinely painful. So, I was a wimp and skimped out on an evening run. But I vow that I&#39;ll go for 2 runs tomorrow even if one of them is only 2 miles long. I need to get into the habit of doing two a days if I&#39;m going to increase my mileage.</p> Tue, 20 Jun 2017 06:00:00