SUU Cross Country/Track Running Blog at FastRunningBlog.Com Sat, 21 Apr 2018 11:26:13 FeedCreator 1.7.2 Fri, Apr 20, 2018 <p>Met with Dr. Newman&nbsp;this morning. I have to take another 4 weeks completely off of running and then it&rsquo;ll be a slow progression back to full mileage. So realistically we&rsquo;re looking at another 2-3 months before I&rsquo;m back to 10 miles a day. Apparently a stress reaction in the femur is one of the&nbsp;worst places to have one, second only to the hip, because of the femur being one of the strongest bones in the body. Dr. Newman said if it was in my shin or something my recovery time would be less, but because it&rsquo;s the femur I&nbsp;have to take more time off. So that&rsquo;s awesome. On the bright side we caught it before it turned into a stress fracture, so the recovery time in comparison to that is significantly less.&nbsp;</p> <p>In the meantime, I need to take calcium and vitamin D supplements, cross train and strengthen my back, butt and hamstrings. That will help me to prevent it from recurring&nbsp;when I do start running again.</p> <p>Bike: 1 hour,&nbsp;alternated between 14 and 16. HR 136, distance 11.49.</p> <p>Pool: Pool ran with Ashley for 30ish minutes, then messed around with core and swimming for another 30. Then went back to my house and did 10 minutes of abs.&nbsp;</p> Fri, 20 Apr 2018 06:00:00 Thu, Apr 19, 2018 <p>I was tired again. Ended up accidentally taking a 3 hour nap... whoops. Went late to the pool and just called it at that. Might be good to have a little breather anyway so I don&rsquo;t get tired of doing the same thing every day. Warmup, 80% for 25 minutes, 6x1 minute hard 30 seconds&nbsp;rest, cool down. I&rsquo;m sore from yesterday? Probably from the lunges in weights.&nbsp;</p> <p>On the bright side I hardly feel any pain in my femur now! Squats hurt it, but I no longer feel it when I&rsquo;m walking. Except for occasionally on hills or stairs, but even then much less pain than before. I have a doctors appointment tomorrow morning to determine a recovery plan, so I&rsquo;ll know how much longer I&rsquo;ll be out. I hope it&rsquo;s not too much longer.&nbsp;</p> Thu, 19 Apr 2018 06:00:00 Wed, Apr 18, 2018 <p>Bike: Stationary for an hour. HR 133, alternated between 16 and 18. 10.98 miles</p> <p>Weights: Warmups, 4x10 each front/back lunges, 4x12 lateral raises, 4x12 front raises, 3x10 sec each&nbsp;dead bugs, 3x8 horizontal pull-ups.</p> <p>Didn&rsquo;t go to the pool today but I should have. I just didn&rsquo;t have the motivation.</p> Wed, 18 Apr 2018 06:00:00 Tue, Apr 17, 2018 <p>Bike: 1 hour stationary. Alternated between level 15 and&nbsp;17 today, I&rsquo;m a little tired. HR 130, 10.7 miles for distance.&nbsp;</p> <p>Core: 4x10 push-ups, 4x10 each lunges, 4x10 calf raises, 5 squats (quit because it hurt my femur), 3x10 side leg raises, 3x10 glute bridges, 4x25 crunches, 3x1 minute Russian twists.</p> <p>Pool: Warmup, 6x4 minutes hard, 1 minute rest, cool down.&nbsp;</p> Tue, 17 Apr 2018 06:00:00 Mon, Apr 16, 2018 <p>Bike:&nbsp;An hour on the stationary bike, alternated between level 17 and 19&nbsp;for resistance&nbsp;and average HR 133. &ldquo;Distance&rdquo; was 10.17 miles.</p> <p>Weights: Warmups, 4x12 walking lunges, 4x12 push-ups, 2x15 hamstring march, 2x7 pull-ups (2 bands), 2x12 alternating V-ups, 3x10 (R, L, Both) calf raises, 3x15 hamstring curls.&nbsp;</p> <p>Pool: Warmup, 45 minutes at 60%, cool down. Went in&nbsp;early so I could go to FHE with my boyfriend.</p> <p>Also, the group of girls I came in with is now down to 4&nbsp;including me. We started with 12. Granted I took a year off for my mission, so I&rsquo;m technically a year behind them all, but none of the other girls that left on missions around the same time as me ever came back. Now it&rsquo;s just me, Maddy, Bino&nbsp;and Brighton. Sad. But at least I can say I&rsquo;ve stuck it out and don&rsquo;t plan on ever quitting the team.&nbsp;</p> Mon, 16 Apr 2018 06:00:00 Sat, Apr 14, 2018 <p>Well, that was a much longer bike ride than intended. Took Kamryn&rsquo;s bike out, felt good to be on the road again.&nbsp;Ended up out past Kanarraville before I decided to turn. Was originally going for 90 minutes, felt good and went about 55 minutes out&nbsp;then realized I&rsquo;d had a lot of downhill. Yep took a lot longer to get back. 32.56&nbsp;miles in 2:22:05. Whoops.&nbsp;</p> Sat, 14 Apr 2018 06:00:00 Fri, Apr 13, 2018 <p>Pool is closed again, bike for 90 minutes. First 30&nbsp;minutes I kept my HR around 125-130, then played around with the settings on the bike and settled on &ldquo;race,&rdquo; didn&rsquo;t like that very much because I couldn&rsquo;t increase&nbsp;the resistance. Did that for 10 minutes but HR stayed the same. Then went back to the normal setting and bumped up the resistance to 17, kept RPM around 80-85 with&nbsp;HR&nbsp;around 140-145. Did that for 50 minutes.</p> <p>4x10 push-ups and 4x25 crunches.&nbsp;</p> Fri, 13 Apr 2018 06:00:00 Thu, Apr 12, 2018 <p>Got my MRI results back today. Well kinda, I looked them up online. It&rsquo;s a stress reaction.&nbsp;I have yet to find out how bad and depending on that it&nbsp;will determine my recovery time. Will be going in to see the doctor next week to discuss a recovery plan. In the meantime I&rsquo;m to do no running or impact activity (basically what I&rsquo;ve been doing), will probably be out for a couple weeks.&nbsp;</p> <p>Pool is closed today so bike for 90 minutes.&nbsp;</p> Thu, 12 Apr 2018 06:00:00 Wed, Apr 11, 2018 <p>Heat and ultrasound on quad</p> <p>Bike&nbsp;for 30 minutes</p> <p>3x10 quad exercises and ice</p> <p>Got an MRI on my thigh</p> <p>Also ran like .15 chasing after my paper/MRI order form that was blowing away. Now my thigh hurts worse&nbsp;while walking. But things are looking up! The guy said they should have my results in 24 hours.</p> <p>Pool: Warmup,&nbsp;5x4 minutes, 3x3 minutes, 2x1 minute. All had 1 minute recovery. Cool down. I&rsquo;m tired today.&nbsp;</p> Wed, 11 Apr 2018 06:00:00 Tue, Apr 10, 2018 <p>Got my MRI scheduled for tomorrow, I was expecting it to take a while to get in for one so that was a pleasant surprise.</p> <p>Heat and ultrasound on quad</p> <p>Biked 30 minutes on a different kind of bike, ended up being 8.03 miles on that one.</p> <p>3x10 quad exercises (5lbs I think) in training room</p> <p>Core: 4x(10 pushups, 25 crunches, 1 minute russian twists, 10 each leg backwards lunges), 3x(45 second wall-sits, 15 glute bridges, 10 each leg raises [forgot real name], 10 calf raises).</p> <p>Pool: Warmup, 5x3 minutes hard effort (imitating 800s) with 60 seconds recovery, 4x90 seconds hard effort (imitating 400s) with 30 seconds recovery. Tough workout, worked hard. Cool down. It is&nbsp;quite satisfying to actually get my heart rate and breathing up, the bike is great but doesn&rsquo;t do that so well. Wasn&rsquo;t expecting the pool to either but it actually does!</p> Tue, 10 Apr 2018 06:00:00 Mon, Apr 09, 2018 <p>Went to the doctor today and got the order form for an MRI. The doctor thinks it&rsquo;s just a strain but Nate and Riley both don&rsquo;t think so because I don&rsquo;t have any loss of strength. Basically we&rsquo;ll just see what the MRI tells us. Have yet to be scheduled for an appointment but I should have that scheduled by Thursday (just waiting on my insurance to clear it).</p> <p>In the meantime I can finally bike and pool run!</p> <p>Heated and got ultrasound on my quad to comply with what the doctor said. But treatment is the same regardless: rest. No running or anything with impact.</p> <p>Biked for 30 minutes: 5.08 miles</p> <p>Weights: Warmups, 4x10 push-ups, 4x15 each alternating V-ups,&nbsp;2x14each hamstring march, 10 backwards lunges, 3x15 hamstring curls, 3x10 (R, L, both) calf raises. Then quad exercises in the training room.&nbsp;</p> <p>Pool: Warmup, 10 minutes at 60, 10 minutes at 80, 10 minutes at 60, and 10 minutes at 80. Cool down. Felt good to do the running motion even if it wasn&rsquo;t actual running.&nbsp;</p> Mon, 09 Apr 2018 06:00:00 Sat, Apr 07, 2018 <p>Core workout for a little over an hour.</p> <p>Today&rsquo;s positives:</p> <p>1) I get to start biking and pool running next week</p> <p>2) I am a lot stronger than my freshman year self. Back then I could only do like 3 proper pushups in a row. Today I did 3 sets of 15. I also would&rsquo;ve called it quits after 20 minutes back then. I did well over 100 sit-ups today&nbsp;where&nbsp;100 used to be a big&nbsp;accomplishment. Planks, Russian twists, wall-sits, lunges, squats, etc. all felt easier than I remember. It was only the V-ups and knee-to-elbow crunches that got me good.&nbsp;Can&rsquo;t do any jumping&nbsp;but I&rsquo;m grateful I can still do some things.&nbsp;</p> Sat, 07 Apr 2018 06:00:00 Fri, Apr 06, 2018 <p>No running, biking or swimming&nbsp;again today. X-ray results are back, no major fractures detected. Nate said he didn&rsquo;t expect there to be any, apparently stress fractures rarely show up on X-rays. Nate thinks we will have caught it soon enough so&nbsp;it might be a pre-stress fracture (stress reaction), but further imaging is needed to know for sure. I have an appointment with the doctor on Monday.</p> Fri, 06 Apr 2018 06:00:00 Thu, Apr 05, 2018 <p>Coach wouldn&rsquo;t let me do anything today. No biking, running, or pool running. Went in and got an X-ray, should have those results in 24-48 hours. Nate says that if the X-ray doesn&rsquo;t show anything I&rsquo;ll have to get an MRI.</p> Thu, 05 Apr 2018 06:00:00 Wed, Apr 04, 2018 <p>AM: 2 miles easy</p> <p>PM: Best 80% I&rsquo;ve done. Decided to just tackle it today. We did a mile warmup then 2 laps on the track, then straight into the 80. Mile on the track, mile on the block lap, mile on the track. First mile was 5:45, then just tried not to let the gap Morgan had on me get much bigger. The last mile was a struggle but I did better at working through than I did in my race on Saturday. Finished with 18:52, that&rsquo;s a 45 second improvement. Then&nbsp;to the hill over the overpass and did whistle hills, 3 sets of 30, 35, 25. Worked hard on those too. Best workout I&rsquo;ve had in a long time.&nbsp;</p> <p>Then got some really disheartening news. I might have the beginnings of a stress fracture in my thigh. Nate&rsquo;s leaning towards inflammation of the periosteum&nbsp;but I&rsquo;m going in for an X-ray tomorrow just to make sure and will get those results on Monday. It&rsquo;s gotten progressively worse and while I was rolling out my hamstring I felt some sharp pain in my thigh up on top. Quad muscles seem fine, pain is deep. I&rsquo;m really hoping it&rsquo;s not a stress fracture, I might cry if it is. I&rsquo;m finally starting to improve, I don&rsquo;t want to be set back! But for now I&rsquo;ll be biking and pool running, I can do a couple miles on the turf tomorrow if it doesn&rsquo;t hurt it taking a couple minutes break between each mile.&nbsp;</p> <p>Weights later, mostly just did the core and upper body stuff.</p> Wed, 04 Apr 2018 06:00:00 Tue, Apr 03, 2018 <p>Woke up and Coach had texted that steeplechase practice was cancelled, I gratefully went back to sleep :)</p> <p>Quad hurt more&nbsp;today but that&rsquo;s probably because I didn&rsquo;t heat before. Warmups and&nbsp;2 mile warmup, strides then started. Workouts were 6x500s for 800 group and 12x500s for 5k group, coach just had us all run together. Today I decided I&rsquo;d try to go for the right pace and not worry about being able to finish the whole workout, it&rsquo;s time I work on pacing. Coach said the goal pace for today was 1:45-1:50, which is 84-88 pace. My times went 1:41, 1:42, 1:42, 1:43, 1:43, 1:50 (consistently coming through 400 in 81-82ish on those). The last one was rough, definitely hit my threshold on the 4th. Need to work on pushing through. Coach pulled me after that, kinda disappointed but also grateful because it would&rsquo;ve been a rough 6 more. Cooled down to 6.5. Then steepled a bit afterwards.</p> Tue, 03 Apr 2018 06:00:00 Mon, Apr 02, 2018 <p>Quad has been hurting since I got it massaged out last week and calves are still pretty sore from Friday. Decided to keep today&#39;s run short because we&#39;re doing 4 days of speed this week starting tomorrow. Buckling up for that.</p> <p>Went into the training room after, Nate helped me stretch out. Ice and STEM on my quad. It actually seemed to help a lot.</p> <p>On an unrelated note, I finished my lab for Exercise Physiology and apparently I could be a jumper. Haha. My vertical jump was 59.69 cm (23.5 in) and above 48.3 cm is considered well above average (95th percentile). Based on the highest 5 second interval during the Wingate test, my Peak Anaerobic Power was 832 Watts, which is classified as &quot;elite&quot; (above 730 Watts). My Absolute Anaerobic Capacity was only classified as excellent with 520.7 Watts (elite is above 541 Watts), but my Relative Anaerobic Capacity was classified as elite with 8.3 Watts/kg. So basically if I was a smaller size I might&#39;ve been elite all around! Lol. To be quite honest I&#39;m surprised at my results, I was sure my Anaerobic power was lacking.</p> Mon, 02 Apr 2018 06:00:00 Sat, Mar 31, 2018 <p>AM: Shortened Wasatch loop before heading back to Cedar with Jonah. Legs are dead, calves especially, most likely from wearing spikes yesterday&nbsp;for the first time in a while.</p> Sat, 31 Mar 2018 06:00:00 Fri, Mar 30, 2018 <p>Raced at UVU! Nice day, great racing&nbsp;conditions. Warmed up way too soon because I didn&rsquo;t realize they were running guys first, but it&rsquo;s all good. I&rsquo;d say I ran about a mile plus strides and drills and such.&nbsp;</p> <p>There were only 8&nbsp;of us in the race. I just stuck on the BYU girl for a while and then after like 6 or 7 laps I fell off and died. First mile was a 5:40, 2 mile 12:06 (6:26), yep began to die. I should&rsquo;ve hung on&nbsp;longer. One girl caught me with 2 laps to go I think but at that point I was struggling real hard, sorta picked it up but not really. Last lap I did a little and gave what I had last 150ish. Not a great race but a good learning experience, good starting point I guess.&nbsp;</p> <p>4 mile cool down.&nbsp;</p> <p>4 more miles later on VA loop</p> Fri, 30 Mar 2018 06:00:00 Thu, Mar 29, 2018 <p>AM: Steeple practice. Dylan said not&nbsp;to do the 5 continuous minutes because I&rsquo;m racing tomorrow, that was a surprise.</p> <p>PM: Pre-meet with Jake at the East High track. 2x400s, shooting for 86. Hit 86, 84. Felt good.&nbsp;</p> <p>Later did 3 easy miles with Olivia</p> Thu, 29 Mar 2018 06:00:00 Wed, Mar 28, 2018 <p>50% today! Dikes, 7:21 average. Then 10x100 meter strides at 1500 pace with 15 seconds recovery.</p> <p>Weights later.</p> Wed, 28 Mar 2018 06:00:00 Tue, Mar 27, 2018 <p>AM: 2.5 miles&nbsp;+ Steeple. Today things just clicked! Coach said&nbsp;my form looked better&nbsp;than it has all year so I&rsquo;m stoked about that.&nbsp;</p> <p>PM: Steepling while going slow and steepling during repeats feels&nbsp;so different. Leading up to it is so much scarier when going fast. Even though I know I need to pick up speed I&rsquo;m already going as fast as I do in my speed pickups at steeple;s just different and I&rsquo;ll have to practice it more. Also harder to do going into the wind, which was strong again today.</p> <p>Workout was 6x1000 but wait, there&rsquo;s more. 3 of them were barrier repeats, meaning each lap had a barrier jump and hurdle jump, total of 6 jumps a repeat. Alternated between normal 1000s and steeple 1000s.&nbsp;</p> <p>Times: 3:49 (steeple), 3:54, 4:00 (steeple), 3:57, 4:00 (steeple), 3:55.</p> <p>Had some pretty intense stomach pain today. Don&rsquo;t know what&rsquo;s up with that. Also finally asked Nate about my thigh, it&rsquo;s weird. He guided me through range of motion and it&rsquo;s all fine except for one where I lay on my back and bring my knee to my chest as he resists, literally the muscle like twitched or caught both&nbsp;times&nbsp;we tried. It was the strangest feeling. But phew I&rsquo;m&nbsp;glad it&rsquo;s just a muscle tightness thing, was worried it was something else because&nbsp;I don&rsquo;t ever feel a stretch doing quad stretches. Turns out that&rsquo;s just because my quads are too flexible haha. Never thought I&rsquo;d have that problem! I feel dumb for assuming that because I didn&rsquo;t feel anything while &ldquo;stretching&rdquo;&nbsp;it&nbsp;wasn&rsquo;t tight. But in the past I&rsquo;ve always felt a stretch so... I guess steeple is helping in more ways than one.&nbsp;Nate helped me stretch it for real because I can&rsquo;t get a stretch by myself and got my quad massaged out. Then iced.&nbsp;</p> Tue, 27 Mar 2018 06:00:00 Mon, Mar 26, 2018 <p>50% today, I was expecting a workout so woo! Main Street and added,&nbsp;7:08 average. Mid thigh is hurting again and shin is twinging a bit. Knee was good, hip is still tight but not too bad today. Also I&rsquo;m racing the 5k this weekend and I&rsquo;m super excited!</p> <p>Weights later.</p> Mon, 26 Mar 2018 06:00:00 Sat, Mar 24, 2018 <p>7:53 average. Very windy</p> Sat, 24 Mar 2018 06:00:00 Fri, Mar 23, 2018 <p>9 miles at 50%, 7:34 average.&nbsp;What a beautiful day!</p> Fri, 23 Mar 2018 06:00:00 Thu, Mar 22, 2018 <p>AM: 1 mile + Steeple. Knee is painful after, probably shouldn&rsquo;t have jumped. But it was fine during. Anyways, I&rsquo;m finally starting to understand when I&rsquo;m supposed to jump. Had a couple decent ones today, and yep I can definitely jump a lot sooner than I have been (my fall on Tuesday was largely caused by jumping too late as well as slowing down right before).</p> <p>PM: Practice was cancelled due to forcasted rain and strong winds. 50% on Dikes and Canyon earlier to try to avoid the bad weather.&nbsp;Strong winds were definitely there, started sprinkling at the end. 7:43 average</p> Thu, 22 Mar 2018 06:00:00 Wed, Mar 21, 2018 <p>Today&#39;s workout was tough. 9x400s followed by an 80% for 3 miles. The 400s had 90 seconds rest and 2:00 between the last one and the 80.</p> <p>400s: 78, 80, 79, 80, 81, 86, 86, 86, 89 (82.8 average).&nbsp;</p> <p>Coach pulled me aside and wanted me to try to stick with the group once I had fallen off, as it&#39;s the only way I&#39;ll get over that threshold. I really tried, but it was like I hit a wall after the 5th repeat. I&#39;m sad because I feel like I let coach down by not sticking with the group, but I was really trying. But I&#39;m glad that he talked to me because it did help me to focus, and I think that next time I&#39;ll be able to hang on longer.</p> <p>The 80% was a struggle. I was already super tired from the 400s and, I know it&#39;s bad and I really just need to get over it, but I wanted to drop again. I know I shouldn&#39;t want to, but I hurt so bad. And I know practice is always going to hurt so really I shouldn&#39;t complain because what do you expect? But understanding that and pushing through the pain are two totally different things. But I&#39;m getting better at it, slowly but surely. And even though I told myself I wasn&#39;t just going to float through workouts anymore with the mentality that I need to just finish, today was honestly such a hard workout that after the first mile of the 80 that&#39;s all I could think. Because if I thought about trying to hit a specific pace I knew I wouldn&#39;t be able to hit I would mentally lose it. So I have a long ways to go to perfect my mental game, but as for today I did what I could. I&#39;m not satisfied with it, but everyone struggled today and no one was on pace for the 80%. That makes it a little better. 21:47 for 3 miles (7:15 average), yikes.</p> <p>Weights later. Coach I took one look at us and said, &quot;you guys look really fatigued,&quot; so instead of making us go up to workout 2 he said we could do workout 1. That was a little tender mercy.</p> Wed, 21 Mar 2018 06:00:00 Tue, Mar 20, 2018 <p>AM: Steeple practice + 1 mile. My knee&rsquo;s been bugging for a couple weeks from when I landed bad while practicing the water barrier, but it was going away. I think jumping today aggravated it more.&nbsp;</p> <p>PM: 1 mile in Exercise Physiology lab as warmup/cool down for the Wingate test and vertical jump right before practice</p> <p>Warmups, 1.5 mile warmup, then a few jumps over the barrier before starting the workout. Today was 12x400s, we alternated repeats of regular 400s and 400s with a barrier and a hurdle. First set had 90 seconds rest, next had 60, last had 45. Paces were a little all over the place partially&nbsp;because of the barrier, which is much more intimidating than a hurdle I must say. On one of the repeats, I don&rsquo;t even know what happened, I just lost confidence going over the barrier and slowed down and did something weird, my trail leg ended up catching the barrier and I biffed it. In front of the guy I&rsquo;ve been eyeing, no less. But he&rsquo;s still cute and still talked to me afterwards so.&nbsp;Did a few more repeats and idk if my fall twinged something more in my knee but it was killing. So I dropped, did like .25 cool down and went to the trainers.&nbsp;</p> <p>Times: 87 (steeple), 88, 91 (steeple), 91, 92 (steeple), 90, 96 (steeple), 93, 94 (steeple), 91.&nbsp;I did more repeats than I thought so that makes me happy. And considering how sore my legs are it was a half decent workout.</p> Tue, 20 Mar 2018 06:00:00