SUU Cross Country/Track Running Blog at FastRunningBlog.Com Wed, 20 Sep 2017 19:22:50 FeedCreator 1.7.2 Wed, Sep 20, 2017 <p>Warmup to Bicent, then workout was 2ks. First one was good at 8:16 (mile split 6:11). I was just close enough to the first group to get started with them, but it meant I only got 10-15 seconds of recovery instead of 1 minute or whatever it was. So basically just did a 4K haha. The second one my legs built up lactic for sure, they were super heavy. But I still worked hard, time was just much slower. 9:17 with a 6:58&nbsp;mile split. I was ready to go for a third one but I had just missed the top group starting, so when I asked coach he told me I was only doing two, saying I had &quot;run them fast&quot;. Was a bit disappointed, I actually wanted to finish the workout. But oh well, we still have 1-2 days left of speed. I guess that just means I&#39;m literally in between the two groups, not quite fast enough for the first but ahead of the second. I just hope I can stay with the first, so&nbsp;that I have people to work up to.</p> Wed, 20 Sep 2017 06:00:00 Tue, Sep 19, 2017 <p>80% and whistle hills today. Mile warmup then two laps on the track before starting. 3 laps at 80% and up to Home Depot. When we started the 80% I was already tight and pushing a bit more than was comfortable, but you know it&#39;s the faster group so I was like whatever just stick with them for as long as you can. Maybe that contributed to my crappy run? Not sure but I just felt awful today. It was super windy so that probably affected times, but still it should not have been so slow. I got 21:22, a whole minute slower than I got on a 60%. I think I&#39;m getting sick so maybe my energy levels are depleted or something. But yeah I fell off the group real quick. First mile was 5:42 though and&nbsp;I think that&#39;s the&nbsp;first time breaking 6:00 in a workout since coming home from my mission, so hooray for that!&nbsp;</p> Tue, 19 Sep 2017 06:00:00 Mon, Sep 18, 2017 <p>50% on Dikes. First day with the other group! We have 4 days of effort this week so prepping myself for that. It&#39;s gonna be tough but that&#39;s what makes us stronger! 7:11 average.&nbsp;</p> <p>Nate helped me realign my SI joints, they were out today and&nbsp;I definitely felt it on the run. But hamstring was feeling alright!&nbsp;That&#39;s good.&nbsp;</p> <p>Weights: 4x10 squats, 4x10 RDLs (used the bar today because hammy was alright), 4x10 bridges, 4x10 blue band walking squats, 3x10 shoulder taps, 3x10 elevated push-ups, 3x10 purple band pulls, 3x10 DB rows half elevated on bench.&nbsp;</p> Mon, 18 Sep 2017 06:00:00 Sat, Sep 16, 2017 <p>VA loop + Shriners run in Salt Lake</p> Sat, 16 Sep 2017 06:00:00 Fri, Sep 15, 2017 <p>Garmin died halfway through. It was just a 50% though.</p> Fri, 15 Sep 2017 06:00:00 Thu, Sep 14, 2017 <p>Forgot what I did but I got 6 miles in like normal</p> Thu, 14 Sep 2017 06:00:00 Wed, Sep 13, 2017 <p>Was more tired today with more sleep? Had a real hard time staying awake on the warmups. By the time we started running for real I had started to wake up a bit so that was good, but wow. Most tired I&#39;ve been at practice for this year. Anyway, another 50% today but it was a bit quicker, guess we were feeling good. Pace didn&#39;t feel forced at all. Took Canyon trail to Bicent, then once back to the track 10 strides at 80% pace. 7:03 average including strides, 7:10 without.&nbsp;</p> <p>Ice and STEM.&nbsp;</p> <p>Weights: 4 sets of: 8 SL RDLs, 8 BW squats, 8 purple band pulls, 8 DB presses.&nbsp;Rolled out after.&nbsp;</p> <p>I talked to coach and I&#39;m going to try out running with the other group starting Monday, just to get a feel of where their pace is. If I can hang on for 90% of the workout, including 60s, 80s and intervals I can stay in the group, if not I&#39;ll go back to &quot;developmental&quot; group and switch back and forth until I&#39;m able to keep up with the main pack. Also found out that I&#39;m redshirting this season. Cool! Excited to get back up to where I know I can be.&nbsp;</p> Wed, 13 Sep 2017 06:00:00 Tue, Sep 12, 2017 <p>50% on Cross Hollows. Went a little over my miles but that&#39;s okay. 7:23 average.</p> Tue, 12 Sep 2017 06:00:00 Mon, Sep 11, 2017 <p>Hamstring was bugging on the warmups and form mile, not a good sign. Usually it doesn&#39;t start bugging until I&#39;m towards the end of the workout. Didn&#39;t want to jump the gun and tell coach though because he&#39;d just tell me to take the day off, wanted to work through it. We went to Bicent and the workout was 1ks. I did 2 (3:53, 4:00), then coach&nbsp;sent me back to the track. Did some strengthening exercises before weights.&nbsp;</p> <p>Weights (adjusted for hammy): 8 sets of: 8 single leg RDLs, 8 body weight squats, 8 purple band pull downs, 8 DB presses.</p> <p>Ice and STEM after.&nbsp;</p> Mon, 11 Sep 2017 06:00:00 Sat, Sep 09, 2017 <p>7 miles easy&nbsp;</p> Sat, 09 Sep 2017 06:00:00 Fri, Sep 08, 2017 <p>Warmups then 50% on Canyon run. Started out feeling tight and heavy but finished feeling good. Did&nbsp;the last .75 on the turf with Ashley.&nbsp;7:34&nbsp;average.</p> <p>Ice and STEM after.&nbsp;</p> Fri, 08 Sep 2017 06:00:00 Thu, Sep 07, 2017 <p>Warmups then 2 laps of warmup and straight into a 60%. 3 laps on the track then&nbsp;up to Home Depot like we do for 80%. Range for 60% is 6:15-6:45, but I knew going in that it would probably be slower because of all of&nbsp;the uphill. Worked hard, didn&#39;t really pay attention to pace while running but my watch got the splits. First mile a bit fast at&nbsp;6:01 (3 laps on the track then .25 uphill), then settled into comfortable pace.&nbsp;13:10 (7:09), 20:16 (7:06). Averages out at 6:52 pace. So, overall at least, I wasn&#39;t too far off pace which is good considering it&#39;s pretty much all uphill. Also, my time for the first 80% was 20:06, and today with a 60%&nbsp;I felt much more relaxed&nbsp;than I did then, and only got 10 seconds slower. So hooray for improvement! Did some hills afterwards, long ones about 300m. After 2 my hamstring wasn&#39;t having it so coach sent me on cool down back to the track.&nbsp;</p> <p>Ice and STEM after.</p> <p>&nbsp;</p> <p>&nbsp;</p> Thu, 07 Sep 2017 06:00:00 Wed, Sep 06, 2017 <p>50% run today, we did Dike&#39;s. I didn&#39;t feel the need to push the pace&nbsp;anymore than I was because we&#39;re sure to have another hard workout soon. Still feel like I put in effort, didn&#39;t just casually go about it, but I didn&#39;t feel like I was killing myself either. 50%s are actually starting to feel like recovery days, which I think is awesome. It means I&#39;m adapting to the training and, hopefully, getting in better shape. Ended up averaging 7:29 today.&nbsp;</p> <p>Ice and STEM after, was so tired&nbsp;that I actually fell asleep. Was up late last night&nbsp;doing last minute homework, it&#39;s my own fault for not doing any over the long weekend. But on the bright side I&#39;m all caught up from missing class last Friday.</p> <p>Weights: 7 sets of 10 push-ups, 10 RDLs, 10 squats, and 10 each arm bent over rows. I did single leg RDLs because my hamstring was really bugging today, and didn&#39;t use any weight on the squats for the same reason.</p> <p>&nbsp;</p> Wed, 06 Sep 2017 06:00:00 Tue, Sep 05, 2017 <p>After warmups we did a mile warmup, then straight into workout (no doing your hair, as&nbsp;coach put it haha). 2 laps on the track then over to the field across the street and Paul had marked a 400 with cones, did 8 laps and then back over to the track and did 2 more laps, this time trying to pick up the pace. Basically mimicking a race. It was rough, I was tired. First mile 6:16, then 6:37 (12:53), 7:05 (19:58), then 6:12 pace for the last .3 (1:51). So 21:49 for 3.3 miles, which is 6:37 average. That&#39;s on pace, I didn&#39;t think it was. Coach said the range was 6:15-6:45. Really it was just that last mile that wasn&#39;t on pace, I really died at the end. But I did pick it up like we were supposed to the last 800, so that was good. Did a half mile in lane 8 then Danielle joined me and we finished to 6 barefoot on the turf.&nbsp;</p> <p>Ice and STEM after.&nbsp;</p> Tue, 05 Sep 2017 06:00:00 Mon, Sep 04, 2017 <p>VA loop + 2 laps in the cemetery. I love running in Salt Lake. The wedding was a blast but definitely wore me out, ended up sleeping in until 8 today. Crazy how much of a difference it&nbsp;makes in temperature.&nbsp;</p> Mon, 04 Sep 2017 06:00:00 Sat, Sep 02, 2017 <p>Treadmill run in the hotel. 2.5 miles at 7:46&nbsp;pace (I think 7.6mph?) then did a mock 80%, obviously not the same but I did what I could. I kept&nbsp;it at 6:44 pace (8.9),&nbsp;&nbsp;it was comfortably fast and I definitely felt like I could keep it going for a couple more miles.&nbsp;Which I&#39;m now realizing is actually 60% pace, haha my bad. I don&#39;t know what I was thinking. 3 miles of that then did another half mile at 7:46 pace (or tried to, my treadmill kept slowing down to 4.5 every minute and I&#39;d have to bump it back up to 7.6. Lesson learned- do not use the cool down option on a treadmill.) just for kicks did 100 sit-ups.&nbsp;</p> Sat, 02 Sep 2017 06:00:00 Fri, Sep 01, 2017 <p>Wasatch loop in good old Salt Lake. Didn&#39;t pay attention to pace, just ran. Decided to go the full 8. Ended up averaging 7:43. I had talked to coach beforehand and made sure it was okay to do the workout on my own today, but things happened and I didn&#39;t get the workout until after I had already run. I couldn&#39;t wait until later in the day to run because of my cousin&#39;s wedding, so I&nbsp;may do it tomorrow, may not depending on wedding stuff (she really went all out, spared no expense! Lol).</p> Fri, 01 Sep 2017 06:00:00 Thu, Aug 31, 2017 <p>60% run today, my group went Main Street loop. First mile was all uphill, then the second downhill, third mixed, and fourth slight downhill. Pace goal was 6:55-6:25, I really struggled with that today. Legs are just tired I guess. I hit 7:05, 6:57, 7:04, 6:42. Which is decent, just not quite on pace. Though I&#39;d bet if we had done it on farm run I would have hit it just fine. Oh well! I worked hard and that&#39;s what matters. Milewarmup and mile cool down.&nbsp;</p> <p>Ice and STEM after</p> Thu, 31 Aug 2017 06:00:00 Wed, Aug 30, 2017 50% run, coach biked next to us today for a mile then went who knows where haha :) Coach wanted us to do Campus/Main Street loop a couple times, those of us going the full 6 (we have some middle distance/sprinters in our group that are doing shorter) went all the way to the park. Ran with Sierra for the second loop, she was only going 5 so turned at Main Street with her and finished miles on the track. 7:19 average. Ice and STEM after on hamstring Weights: 5 sets of 10 (last couple of sets 11) KB RDLs, squats, elevated push-ups, and purple band seated rows. Then some planks lifting limbs, woo that was tough. Definitely am lacking strength in my core, might start doing some on my own. Wed, 30 Aug 2017 06:00:00 Tue, Aug 29, 2017 <p>Today we did pickups, 4 sets of 5 minutes on, 3 minutes off. We did it around Bicentennial park.&nbsp;7:19 average. First was 6:05&nbsp;pace (downhill), then 6:57 pace (mostly uphill), 7:08 pace (mostly uphill), 7:08 pace (pretty evenly split between uphill and downhill). Then cooled down back to the track. Hamstring has been bothering me, ice and STEM afterwards.&nbsp;</p> Tue, 29 Aug 2017 06:00:00 Mon, Aug 28, 2017 50% run up Canyon, 7:21 average. Was a bit rough trying to hit sub-7:45 up the hill and against wind. Then 10 strides once back to the track. Weights: 5x10 squats (25 lbs), 5x10 KB RDLs, 5x10 purple band rows, 5x10 elevated push-ups. Both Coach and I agree it's better for me to be in the slower group for now until I feel like I can hit the paces for the full workout, then I'll be switched to faster group. It's something to work towards and my goal is to be with the faster group by outdoor. The next few months are going to be rough as I transition into faster paces and speed workouts. I'm going to be lowering miles to 6 a day to focus on the paces, then once I can handle it I'll go back up to higher miles. Also, going to be trying to lose weight, that's got to be a factor of my slower running. Going to do it healthily, I love food so much so it's gonna be hard, but more fruits and veggies, less carbs, and 3 meals a day (smaller portions) should do it! Hoping to shed 10-15 pounds by December, will put me at the lower end of my BMI. Got to be careful about it though, don't want to go below 125 lbs or 11% body fat, that is dangerous territory. First day of classes! Mon, 28 Aug 2017 06:00:00 Sat, Aug 26, 2017 <p>AM: 2 miles before going to help out at the high school meet</p> <p>PM: Ran on Main Street. Mileage is suffering, going to bring it back up next week.</p> Sat, 26 Aug 2017 06:00:00 Fri, Aug 25, 2017 <p>AM: Road race! Team Cardi-NO is defs&nbsp;the best. Ha. Did warmups then hopped in cars and were dropped off a mile from where we start. Got in one stride then we started. Legs were definitely feeling yesterday, were incredibly heavy. But it&#39;s ok, I worked hard and did my best. First mile I wanted to hang back and relax, not go out too fast. Ashley said she wanted to do the same so I thought I&#39;d try to stick on her for a while. There ended up being a large pack of us going that same pace, but it felt faster than it should&#39;ve, so I guess there went my plan haha. Came through the mile in 5:55, second mile I started really feeling it and started to fall back. 6:22 for the second mile, then died hard to 7:06 for the third. I&#39;m just not as strong as I used to be, which I guess can be expected from coming back from a mission, but it&#39;s still discouraging. Last mile I tried to maintain whatever pace I was going (turns out it was slow but whatevs) then really tried to kick at the end and was able to again. That&#39;s one positive, as I get in better shape I hope I can continue to develop a strong finish. Ended up with 6:13 for .9 (my Garmin had it as a little short but the coaches measured it? So I&#39;d trust their measurements over my Garmin) 25:37 for 4 miles. That&#39;s 2 minutes and 7&nbsp;seconds slower than my freshman year, dang. I&#39;m a bit discouraged at how slow I am but I&#39;m just going to try to be positive and be happy with my improvement from here on out.&nbsp;</p> Fri, 25 Aug 2017 06:00:00 Thu, Aug 24, 2017 <p>Day full of running, work, cleaning and moving. Boy am I exhausted. I just hope that being on my feet all day today doesn&#39;t hinder my performance in the road race tomorrow morning... I&#39;m super excited for it though! It&#39;s gonna be great.&nbsp;</p> <p>Today we ran in our mini teams again. Mine started with Main Street loop then cut down to Bicent. A lap around and back to the track, then 5 strides to finish.&nbsp;</p> Thu, 24 Aug 2017 06:00:00 Wed, Aug 23, 2017 AM: Hospital loop with my "team" for the road race on Friday. Weights: 5x10 RDLs (last 3 sets with KB), 5x10 squats, 3x10 stair push-ups keeping elbows in. The past 3 days have been full of deep cleaning my apartment and getting ready to move tomorrow. Today was the longest day of my life, the last two hours felt like 8 years because I was cheap and didn't want to go to Walmart for oven cleaner and stuck with baking soda and vinegar. Yep what a waste of time. Only got like half of the stuff off. At least my arm will be extra strong from all the scrubbing! It's currently 9:30 and I've finally given in and bought oven cleaner. Flip, could've saved so much time! Oh well. Should I go for a run in the dark? It's pretty sketch at night, I'm pretty tired, and I still have 5 things left on my cleaning list... hmmm. Sorry running, I'm gonna have to say no tonight. Wed, 23 Aug 2017 06:00:00 Tue, Aug 22, 2017 <p>AM: Warmups, form mile, and another 2 laps warmup while waiting for the guys to get back from warmup. Started with 2 laps warmup on the track then went straight into 80%, 3 laps on the track then out to Home Depot. I started a bit quick, still not very familiar with pacing haha. Legs were a bit heavy and sore but I was feeling good. Ran with Brighton until the overpass (don&#39;t think she was feeling great&nbsp;but it was nice to be able to stick on her) then I hit a wall after the slight downhill (only downhill). I just tried to zone out and keep going at that point. The last quarter on that long stretch always gets me. Got stopped at the light for about 30 seconds, Emma and Josie were up with me then. Thought we were supposed to finish sooner than we did, it&#39;s been a while, so I picked it up early. Then saw it was farther, settled again until we were closer and was able to shift into a kick again, which I&#39;m happy about because before my mission I never could shift gears. 20:06 for just under 3 miles, which I think is good for my first time back. I worked hard and that&#39;s what&#39;s important. Then whistle hills, I think 3 sets of 15, 20, 25 seconds but I&#39;m not sure. Worked hard on those too. 2 miles cool down back to the track.</p> <p>PM: 3 miles easy.</p> Tue, 22 Aug 2017 06:00:00 Mon, Aug 21, 2017 <p>AM: First official practice! 50% on Dikes. After 2ish miles I held back to the slower end of the pace (7:30-7:45), but I was feeling good. Just was mindful of my residual soreness and a slight knot in my calf. Still accidentally went below 7:00 pace a few times (coach doesn&#39;t want us to go below 7:00 so we can recover). Did a mile barefoot on the turf with Ashley once I got back. 7:27 average.</p> <p>Weights: light day today, curious how much we&#39;ll be doing now that we&#39;re shifting gears into the new season. 4x10 KB RDLs, 4x10 25 lb squats, 1:00 plank and side planks.</p> Mon, 21 Aug 2017 06:00:00