SUU Cross Country/Track Running Blog at FastRunningBlog.Com Sun, 18 Feb 2018 03:38:54 FeedCreator 1.7.2 Sat, Feb 17, 2018 <p>9.7 slow miles in Salt Lake. 7:55 average. My legs are dead.&nbsp;</p> Sat, 17 Feb 2018 07:00:00 Fri, Feb 16, 2018 Fri, 16 Feb 2018 07:00:00 Thu, Feb 15, 2018 <p>AM: 1.65 miles plus steeple practice</p> <p>PM: Mile warmup, strides then started. Workout was 1 mile and 12x400s divided into 3 sets, all at the same pace but rest decreased. First set had 90 seconds rest, second 60, third 30.</p> <p>Mile: 5:48</p> <p>400s:</p> <p>1) 83, 81, 82, 84</p> <p>2) 83, 83, 83, 84</p> <p>3) 86, 98, 95, 98</p> <p>Then cooled down to 7.&nbsp;</p> <p>Had bad tempo stomach again, was constant from second lap of mile but&nbsp;hit real hard the last set and I just tried to finish. I wish my last set had been better, when the cramps hit hard (felt a bit like knives) I wasn&rsquo;t very strong mentally either. I probably could have hit faster times. But also&nbsp;considering it&rsquo;s the third workout of the week it was a good workout and I&rsquo;m happy with it.</p> Thu, 15 Feb 2018 07:00:00 Wed, Feb 14, 2018 <p>AM: 3.5 miles</p> <p>PM: Very windy day today. Workout was 3 x 1 mile repeats with 2 laps jog in between. Then ran over the overpass and to a hill for whistle hills. I hit 5:47, 6:09, 6:20. I got tempo stomach in the middle&nbsp;of the second mile, quick bathroom stop in between the last two. So more recovery than I was supposed to get, but oh man&nbsp;it was a painful rest of the workout. Cooled down to 7.5.&nbsp;</p> <p>Weights later.</p> Wed, 14 Feb 2018 07:00:00 Tue, Feb 13, 2018 <p style="font-size: 14px; margin-left: 20px; margin-right: 20px; font-family: sans-serif; -webkit-text-size-adjust: auto;"><span style="font-size: 14px;">Warmups, mile warmup, strides, then started. Workout was 8x1000s with 1 minute recovery (though it ended up being 1:15-1:30 because we had to run over to the 200 mark).&nbsp;Anyways, hit 3:39, 3:38, 3:39, 3:51, 4:05, 4:04, 4:05, 3:56. I&rsquo;ve only ever done 5x1000s before this and usually with more recovery so I was happy with it. My legs got pretty heavy after the fourth one so I did my best to work through it and at least keep it fairly consistent.&nbsp;Definitely put in the effort. 2 miles cool down.</span></p> Tue, 13 Feb 2018 07:00:00 Mon, Feb 12, 2018 <p>AM: Got in 3.3 before class</p> <p>PM: 7 snowy miles at 50%, 7:32 average.</p> <p>Weights later.</p> Mon, 12 Feb 2018 07:00:00 Sat, Feb 10, 2018 Sat, 10 Feb 2018 07:00:00 Fri, Feb 09, 2018 <p>AM: 4 miles easy. Legs were heavy</p> <p>PM: Warmups and a mile warmup then started the 60%. We did 2 miles on the track,&nbsp;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)&nbsp;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.&nbsp;</p> <p>2 miles cool down</p> Fri, 09 Feb 2018 07:00:00 Thu, Feb 08, 2018 <p>AM: 2 miles then steeple practice. Quad is fine, just sore.</p> <p>PM: I&rsquo;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&nbsp;into 3 sets, 30 seconds recovery and 2 minutes between sets. Pace was 78-82, I knew before we started that&nbsp;with such little recovery I couldn&rsquo;t hit that. I wanted to set a goal&nbsp;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</p> <p>1) 85, 83, 85, 85, 86</p> <p>2) 84, 83, 85, 86, 85</p> <p>3) 85, 84, 85, 86, 85</p> <p>Cool down to 7.</p> Thu, 08 Feb 2018 07:00:00 Wed, Feb 07, 2018 <p>With our failed attempt at 50% yesterday coach had us try again. No faster than 7:25. I went 8&nbsp;with Madison, we kept it pretty relaxed. Averaged 7:27, then 15x100 meter strides afterwards.&nbsp;</p> <p>Weights later, which absolutely destroyed my left quad. Can&#39;t tell if it&#39;s sore or if I strained it, but it hurts real bad. I think I&#39;ll go lighter the next time around.</p> Wed, 07 Feb 2018 07:00:00 Tue, Feb 06, 2018 <p>AM: Ran to steeple, I&rsquo;ll count steeple as a half mile because we didn&rsquo;t do as much running today, then another mile and a half afterwards.</p> <p>PM: Coach&rsquo;s exact words: &ldquo;Don&rsquo;t go faster than 7:25.&rdquo; Whoops. Only the first&nbsp;mile was above 7:25 sooo there&rsquo;s that.&nbsp;But today I didn&rsquo;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.&nbsp;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.&nbsp;</p> Tue, 06 Feb 2018 07:00:00 Mon, Feb 05, 2018 <p>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&rsquo;s still hurting a bit.&nbsp;</p> Mon, 05 Feb 2018 07:00:00 Sat, Feb 03, 2018 <p>Easy distance run, 10 miles. 7:35 average.</p> <p>I&rsquo;m going to bump up my miles next week, I wanted to this week but because of the 4 days of &ldquo;effort&rdquo; coach had told us all to drop our miles a little... so I just stayed about the same haha. Going to start my&nbsp;8, 10, 12&nbsp;&nbsp;rhythm.&nbsp;</p> Sat, 03 Feb 2018 07:00:00 Fri, Feb 02, 2018 Fri, 02 Feb 2018 07:00:00 Thu, Feb 01, 2018 <p>AM: Steeple practice, counting everything we did&nbsp;as a mile.</p> <p>PM:&nbsp;Workout was 2x50/80 at the track (mile for each), 10x100m strides at 3k pace with 15 seconds recovery. For the 50/80 it&rsquo;s continuous, the miles at 50% are basically recovery. Time went: 7:22, 5:56, didn&rsquo;t catch this 50 but it felt like a 7:15-7:20, and finished with a 6:20. First 80 I basically just went off the group, fell off a few seconds in the last 400 but it felt very even and relaxed. I honestly was surprised that I broke 6:00. The&nbsp;last mile at 80% could&rsquo;ve been better, but overall I&rsquo;m happy with it. Strides then cooled down 3 miles, 7:37 average.</p> <p>Legs have recovered a bit, still are sore but feel much better than they did a couple days ago.</p> Thu, 01 Feb 2018 07:00:00 Wed, Jan 31, 2018 <p>The workout today: 3x500s and an 800. Hit 94, 1:40, 1:46 and 3:25 (yikes, I gave up halfway through and just told myself to finish). So yeah, not the best, but time to move forward.</p> <p>Weights later.&nbsp;</p> Wed, 31 Jan 2018 07:00:00 Tue, Jan 30, 2018 <p>AM: Steeple practice, did continuous jumps today for 5 minutes and it was actually pretty tiring. Think I will count that plus drills and other jumps as a mile.</p> <p>PM: 50% run today, hallelujah. I definitely needed it. 8 mile dikes, 7:40 average.&nbsp;</p> Tue, 30 Jan 2018 07:00:00 Mon, Jan 29, 2018 <p style="font-size: 14px; margin-left: 20px; margin-right: 20px; font-family: sans-serif; -webkit-text-size-adjust: auto;">My calves are incredibly sore from Saturday (3 miles in spikes will do that to you - especially if you normally don&rsquo;t wear spikes). My legs are still dead tired from last week too, but we didn&rsquo;t do much last week so? Kind of feel like I&rsquo;m running myself into the ground if I&rsquo;m being honest. This week is a week of effort soooo I&rsquo;m just gonna die. I might talk to coach and ask for a day of recovery tomorrow if I still feel like this.</p> <p style="font-size: 14px; margin-left: 20px; margin-right: 20px; font-family: sans-serif; -webkit-text-size-adjust: auto;">Today&rsquo;s workout was 2x1000 with 1 minute rest after both, 2x800 with 90 seconds rest, 2x500s with 2:00 rest, 2x200s with 3 minutes rest. Pace increases as the intervals get shorter, 200s all out. Goal for the 1000s were 3:30-3:45. I hit 3:32, 3:45. Goal for 800s was 2:50-3:00, hit 3:23. Then coach told me to cool down. I&rsquo;m kind of discouraged but at the same time I&rsquo;m so dead tired and know I wouldn&rsquo;t have been able to get the quality out of the workout like I needed if I kept going.</p> <p style="font-size: 14px; margin-left: 20px; margin-right: 20px; font-family: sans-serif; -webkit-text-size-adjust: auto;">Weights later, today the workout increased.</p> Mon, 29 Jan 2018 07:00:00 Sat, Jan 27, 2018 <p>AM: 2 miles easy. Hip pain is gone, strange, it&rsquo;s migrated to my low back. But it&rsquo;s more of an ache now, much less intense.&nbsp;</p> <p>PM: Did about 1.5 warmup with Ashley for the mile, then drills and strides. This time racing I had to mentally tell myself to get out fast because last time was real bad haha. That was good because my heat flew at the start, was still in the back and hit 76 first 400. Then I died but it&rsquo;s whatever. At first I was really upset that I got yet another slow time, I think I&rsquo;m a bit too hard on myself sometimes. I&nbsp;want to be back to breaking 5:20 every race, but my body&rsquo;s just not ready for that yet. I haven&rsquo;t broken 5:20 in three years, it&rsquo;ll take some work. I improved 12 seconds from last week though. 5:44 converts to 5:36ish.</p> <p>Did about .5 cool down with Ashley, then decided to try to sign up for the 3k just because. I was surprised that they let me, but I thought it could be fun. Warmed up another mile. Didn&rsquo;t have any expectations going into it.&nbsp;Stuck on Ashley for the first lap or two, then settled into a comfortable pace (she was shooting for 10:30 and I knew I couldn&rsquo;t hold that haha). Ended with 11:42, so not great but I was tired. It converts to 11:25. Good for a second race and good to race the 3k for the first time this season.&nbsp;</p> <p>1.6&nbsp;cool down with Ashley, Bino, and Jacob&nbsp;Francis.&nbsp;</p> Sat, 27 Jan 2018 07:00:00 Fri, Jan 26, 2018 <p>Pre-meet! Warmup, 2 mile loop then strides, 400s and starts. Goal for the 400s was 81-82, hit 77, 80 lol. Just a little fast. Legs feel a little better than yesterday. Started feeling a little hip pain yesterday, but it wasn&rsquo;t bad. Today after the second 400 it became kind of intense, decided to talk to Nate before going on cool down. Trainers couldn&rsquo;t figure out what it was specifically but it&rsquo;s nothing major, just painful. Might be tight piriformis. Ended up calling it after that, better to go easy on it for now. They still said I could race tomorrow so definitely still planning on it! I&rsquo;m excited :)</p> Fri, 26 Jan 2018 07:00:00 Thu, Jan 25, 2018 <p>AM: Steeple practice</p> <p>PM: 50% today, took advantage of it and went slower. Felt like my legs needed it. Also was pretty windy today, the majority of the group wanted to do hospital loop but Bino, Danielle and I were like... nah. Coming back would literally be the worst, uphill and against the strong winds. So, Canyon instead, the winds coming from the side. Haha but nope they turned so the last bit was against the wind anyway. I added on Main Street and on the track.&nbsp;8 miles, 7:32 average.</p> Thu, 25 Jan 2018 07:00:00 Wed, Jan 24, 2018 <p>Workout was 5x500s, today was rough. Legs were really heavy and I just couldn&rsquo;t get them to move that quick. My times looked eerily close to the graph of fatigue of&nbsp;Type II muscle fibers, with that perspective I&nbsp;guess that would make sense though, right?? &nbsp;lol. No I know I should&rsquo;ve been more consistent but what can you do.&nbsp;My legs nearly gave out once or twice, they&rsquo;re a little more tired than I originally thought. I did my best though and that&rsquo;s what counts.</p> <p>Weights later.</p> <p>I do have to say, being on a collegiate team is so amazing. It&rsquo;s harder than anything I&rsquo;ve ever done due to the time commitment and&nbsp;intensity of workouts, but I think I really lucked out. I love my teammates and coaches, the team atmosphere this year is stellar. So cool to have 20+&nbsp;other girls and 30+ guys on your team with the same drive to improve, with occasional friendly competition in workouts but an overall sense of unity and positivity. Plus I get to continue to do what I love every day with some of the best people.</p> Wed, 24 Jan 2018 07:00:00 Tue, Jan 23, 2018 Tue, 23 Jan 2018 07:00:00 Mon, Jan 22, 2018 <p>Difficult day. Depression hit hard this weekend, today was toughest. But, all in all, everything will be fine. Just need to work on mental toughness.</p> <p>Goals:</p> <p>Lose 8&nbsp;more pounds healthily (goal weight: 127-130 pounds), which means: 1800-1900 daily caloric intake</p> <p>Daily core exercises</p> <p>Daily steeple stretches</p> <p>Give best effort at practice every day</p> Mon, 22 Jan 2018 07:00:00 Fri, Jan 19, 2018 <p>AM: 2 miles easy</p> <p>PM: Race day! First time racing&nbsp;for SUU in 2 years. I&rsquo;ve missed track meets&nbsp;but wow I&rsquo;ve forgotten how to race lol. Had a terrible start (forgot how fast races go out), had a good first two laps&nbsp;then had an asthma attack so not the greatest day. Thankfully Sierra had an inhaler, my asthma&rsquo;s so sporadic that I didn&rsquo;t even think to bring mine (the last serious&nbsp;I-really-can&rsquo;t-breathe&nbsp;attack I&rsquo;ve had was in&nbsp;high school).&nbsp;It was most likely the combination of the high elevation, dry air and first race in so long.&nbsp;Mostly I just feel bad about letting Coach down but he was pretty positive and didn&rsquo;t seem too worried about it. Altitude conversion would put my time down to about 5:47ish so ehhh. Still not good but whatever. I did what I could.</p> <p>Later did the 4x400, felt a whole lot better. Ended up PR&rsquo;ing for the 400 with a 66, hahaha don&rsquo;t mind my distance slowness. But in all reality I actually was pretty happy with that.&nbsp;</p> Fri, 19 Jan 2018 07:00:00 Thu, Jan 18, 2018 <p>AM: Steeple practice</p> <p>PM:&nbsp;Legs are still sore but there&rsquo;s improvement! Pre-meet today. 2x400s, strides and starts. Hit 78 on both of them. Cool down to 6.&nbsp;</p> Thu, 18 Jan 2018 07:00:00 Wed, Jan 17, 2018 <p>AM: 2 miles easy</p> <p>PM: 6 miles on Canyon, 7:23 average. Legs are sore, calves and quads especially.</p> <p>Weights later</p> Wed, 17 Jan 2018 07:00:00