*Leave*A*Legacy*

Happy New years everone!

4.8 (3 am lol): got back from some fun new years parties and kept my high school tradition alive by running the morning of New Years Day. Just did a big loop up to canyon road, out to the canyon, to the road lone peak is on and back to my house. lol, the one time I'll double this week will be at 3 am.

10.08 in the later morning. Wishing that I would have done my longer run at 3 am and then the shorter now cuz it was really snowy which made for slippery tough conditions. Good stuff though. 

Got my booty kicked.... 2.5 warm up, 5 mile tempo (my back started hurting at 1.5 and I'm pretty sure my rib is out again) went 5:16, 5:17, 5:38, 5:45, 5:43. Cooled down back to the park

Woke up feeling sick so planned not to run. Then by noon I was like, I can make it 2 or 3 miles. And I went out a mile and decided to loop it to 3, then decided to do tramp run which would make it to 5, then looped around to make it 6, then decided to run to AF high school to make it 11, then just kept adding more cuz I felt better every mile more I went. Never had that happen before. 

Met at art dye, went out on Murdock heading toward the point of the Mountain. I feel like on all the long runs I've done, after mile 13 I just feel wrecked. Before that it doesn't feel bad, but after 13 I just feel tired. Feels good to be done for the week!

After debating for a long time of how far I can push myself, I decided that I would probably break in the next few weeks if I kept up the higher mileage stuff, so I decided to drop back to 55-65 miles for the next couple weeks til I feel ready to move up. 8 miles out on the provo river trail. after did some L 7 stretches for steeplechase! getting really excited for that but from the stretches I see that I am really unflexible 

Felt some weird hamstring tightness in the workout. 1600, 800, 400 x2 for me

runwith clayson. up to Mary Jane and then got a little loopy, then back down. got my hamstring all taped up and worked on

workout of 800, 4x400. felt decent. could feel my hamstring so I didn't push it at all and decided to do the minimum 400's that coach suggested (he said 4-6) all in about 62 or 61. 800 was in 2:16. Goal for saturday is going to be 8:20 presuming that my hamstring feels better. 

Nice easy run. 7:40 avg pace felt nice! legs are starting to feel pretty good after being wrecked for the past little while. I think mileage for this year will be between 55-65 with an occasional 70. just don't want to get injured

2 mile warmup, then got my hamstring taped up, and put heat on my back. Got spiked up, and then some strides.

The gun went off, and there was a ton of pushing and shoving for position, i got clipped and pushed a few times, but made it to the outside at the first turn, then decided to surge up near the front to get out of the mess. I found myself behind Zac Jacklin and held with him til the end. In the middle of the race I passed clayson and he took his number off his hip, and slapped it on me haha, so i took it off and slapped it back on him. Felt like I had more in me at the end, I think I should have and could have gone faster, just was a little nervous passing guys on the team that I felt were more experienced and faster than me. But overall a great race and very  happy with the race. 

8 mile cool down with Jake,  and Josh Collins and Christian ricketts from SUU

Provo river trail, with the team. after some L7 stretches and some other steeple drills. made me feel quite tired.  

Felt really good til my back tightened up but finished the workout. 2x2 mile, then a mile. first one was tempoish and we went 10:04, then we did a faster one and came through the mile in 4:42, then my back tightened up half a mile to go so i kind of died on that one and went 9:53, then the mile we went 4:52 i think. tough workout. my body is wrecked. I feel i'm not recovering as well as i should so wednesday I'm going to go really easy

had a dentist appointment so i ran at my house. Nice a chill

everything hurt. My legs felt as if they had been through a blender, and then raced all out a marathon, and then thrown back into a blender lol. But, I finished the workout. 6x800. 

2:18, 2:16, 2:14, 2:14, 2:12, 2:12. 

Honestly this workout was so tough just because of how my body felt. super brutal

Ran early and did 8 with the team. Then I went and biked for a little bit. Then did steeple drills and stretches. 

Long run early with the boys. went out 7 miles, then started a pickup. Coach said to just hold 5:30's but we ended up going 5:21, 5:14, and 5:06. and then just finished up the run. Felt suprisingly good. Breakfast afterwards with the team as we set team goals. 

Felt sick in the morning so I waited til I felt a little bit better and ran alone. Out on the train tracks and then looped it back for 10

Adam's warmup loop, then (1600, 1200, 800)x2. Honestly, how I felt I'm very impressed with what I did because I've got a cold. went 4:32, 3:21, 2:12, 4:38, 3:26, 2:11. 2 mile cool down. I'm just going 60 this week so that means I can go pretty short these next couple days.

Biked for half an hour before the run, then went out and ran just over 8. After did some steeple drills and I felt a lot smoother with the drills than I did before

Fartlek today. but my nose started bleeding so I just did the 10 minutes and went back to the subway to clean my face up. RIP. felt fit but it was just one interval. came through the two mile in like 9:50. 

Hilly run with clayson, casey, and kramer. Good times. Made me miss the good old Lone Peak days going up into the mountains and running most days. 

AM, just over an hour of some HOT yoga. The room was 105 and it made me very tired!

Nice run out in some pretty perfect weather! Shorts and an old soccer jersey, nothing better than running with that. Ran out, did backwards black trail kind of, then looped around to make it the forward version also, then ran past legacy, and on home. after the hot yoga felt kinda drained of energy, cuz I did it an hour and a half after finishing the yoga. 

Foot has been giving me a weird sensation, and then last week it was starting to hurt a bit, so I talked to the trainers and they suggested I cross train a few days, then see how it is. 1 hour of biking, did some pickups. also like 15 minutes of the arc trainer

another hour of biking. 

went in to do the exercise things for my foot (tendonitis), then headed out, then got a text from Adam Wood telling me to go back in and talk to TJ. So i did, and he asked how it was doing, I said it felt a little better without the pounding of running and that it feels less like there is a bump under my foot, and he said suddenly, that might be Morton's Neuroma. He then stretched my toes open, and had me walk and the bump was completely gone, and I almost didnt notice it. 

so good news is that I will be back running, just with little things inbetween my toes lol. Feeling blessed that it was something with an easy fix. 

Ran today, felt good, very little pain in my foot. 800, 4x400. 2:13, 63, 61, 61, 60. Good stuff!

Flew out to washington, then in the evening we did our run. went to a beautiful trail called discovery park. Felt pretty good, I feel that I can go right around 8:10 as long as my back doesnt go all wacky. 

Fun short run. Really pretty. My nose started bleeding though.