Run with my Heart

Being sick has zapped me this week and I was not feeling well last night, got to bed ealier than I usually do and didn't meet until 6:30 so the extra sleep was good.  I met Janae and Amber D at the mouth of the freezing canyon, we ran up until I almost sliped and fell then turned and ran down just past the country club.  I pushed the CC hill and then we turned for a total of 12.3@7:50 avg pace.  Went home ate some eggs and salsa and showered to go cheer on my friends doing the Hale center 5 & 10k and ended up running with Marie for the last 1.5 @ 6:30 pace and then went back for Rebecca running the 10k and ran with her the last mile at a 6:40.  I felt better than I did on my morning run and really didn't have any intentions in running with them but glad I did. So that ended up being 4.7 miles @7:42 avg

Yoga with my mom

Met Janae for a run,  I usually only have time for an 8 mile run but I took her on a new route that ened up being long. I was late getting home but Jade is not feeling well so she stayed home from school. 

8:05 avg pace

spin

how to gua sha aka scraping aka self torture:) video and other injury prevention stuff here

Met Janae and Rebecca at the BYU indoor track, snow last night so this was the best option.  We warmed up a mile or so and then went into 3 sets of 4x400 with about a 300 recovery and an extra lap in between sets.  Goal was to start at 1:30 and get faster with each set, I led the first set, then Rebecca, then Janae.  We did excatly what we set out to do.

first set

1:26, 1:29, 1:29, 1:26

2nd set

1:24, 1:22, 1:26, 1:23

3rd set

1:24, 1:23, 1:23, 1:22

We got to cool down with jen and amber

Then new HiiT workout with my ladies.

Easy 6.5 very early with Janae then 2 more on my own. Legs were tired

8:40

10 miles quail valley drive loop with Rebecca and Melanie. Legs are tired probably from the new HiiT or maybe the super steep up hill on today's run.

8:15 avg

new HiiT workout that was killer then I was going to run with Marie but she had some things to do so I went to theOFC and did 5 more on the TM. Did a quick half mile warmup with a 5k tempo at 19:55/6:24 avg pace happy about being able to do this on tired legs. I started at a 6:40 pace and bumped in down 1 every half mile  ending at a sub-6 pace the last .2 miles. Then finished it to 5. Felt good on the fast stuff, surprisingly it must be completely different muscle that I used this morning.

Left outside of my foot is sore so didn't run. Yoga and spin

Took the day off running, I don't want to push my foot at this point. I've had this before and I just need to let the tendons on the outside of my foot rest and I should be good to go by Monday:) went and did 90 mins of spinning, class was awesome the teacher was great. 

Core challange 3 with my husband 

Yoga

Met Janae for our tempo stuff that I missed on Saturday.  We meet Kneaders and ran up to the mouth of Provo canyon, it was rain/snow and it was getting slick so we decided to do everything on Unv. ave.  so warm up was 1.5 miles then we did a 2 mile (6:16, 6:25), went back 1.5 miles and turned and did 1.5 mile (6:21, 3:16) went back 1.5 miles to the top of center st. and ran 1 mile, this ended up being a sucky mile for me but I finished it stronger than I started it (6:26).  I was a good workout in crappy weather. total of 10 miles/7:48 avg

Spin class

just HiiT foot feeling okay, I got it adjusted and he said my outside arch is falling causing the pain

nothing:( foot was really sore after the adjustment yesterday.  I will try running tomorrow but will be cautious.  

PM spin at the Provo rec. great teacher

Met Janae for her happy birthday run. All she wanted was to run and eat apple fritters so I made her some and we ran an easy 8 miles at an 8:13 avg pace.  Foot is so so I taped it and that seems to help, or at least that's what I'm telling myself. If it's not feeling better by Monday  I might be making a trip to Dr Brady

Hiit 4x through felt good on this cause my legs are not super tired from running

Yoga and Spin today.  Foot is still buggy so I decided to go to Dr. Brady to get some serious torture done 

Last night my foot was really sore from getting worked over by Dr. Brady and I really thought I would have to not race today.  When I woke up it felt better so I went down and met Ericka and Janae for a warm-up, Heather joined after a bit.  It felt ok so I decided to do the race.  We did a 2.2 mile warmup on some of the course, which consisted of running down and up various paths that run along the Provo river.  So down the path and back up then down and finishing with the last mile going up the path, and my legs could feel the slight up hill.  My legs where very tired and jelloy the last mile but I pushed through it and finish strong.   My Garmin measured the course short but the RD swore up and down that they measured it 3 times and it was accurate.  Maybe the cloud cover and trees messed up the satilite and in that case this is a PR for me and it is a net flat course.  My last years 5k pr was on an extremly aided course so this makes me happy.  After the race we did a 5.3 mile cool down with Derik Moodey the 5k mens winner.  We all did super duper in the race Janae winning with just over 18 mins, me 2nd, Ericka 3rd with just over 21 and Heather was 5th.  I won a 25$ gift card to Run Utah.  

I will put the distance in as 3 because I'm not convinced it was a true 5k. This still gives me a flat 5k PR

Yoga with my mom. We are both feeling the benifits of adding in another day of yoga

1 hour of spinning by myself. I went to the Provo rec, Orem is shut down,I like how you can use the spin bikes at anytime.  Then HiiT with Wade. 

Met Janae at the mouth of the canyon with the plan if doing 4xmile at hmp (6:15 goal) with half mile in between. We warmed up 3 miles then went to work. Times were 6:13, 6:14, 6:14, 6:10 foot was pretty sore after:(don't know what to think about it. The soreness has moved more across the top.  

HiiT

I have decided my foot needs a break so no running until the half. I will spin, pool run, and use my friends anti-gravity treadmill until then and hopefully that will get my foot over its funk.

Looks like it's going to be at least a 2 week break from running ordered by the doctor and a boot to completely rest the joint and tendons in my foot. This stinks for Phoenix but I need to heal now so I can train for that 2:55 at UVM. 

Spin for 65 mins and HiiTx4

Injured and now sick so I guess my body really needs rest

Yoga

70 mins of spinning

foot is getting better but still there

Hiit with Wade

Spinning for 65 mins tired this morning, not use to back to back spin or back to back HiiT

Hiit with the ladies

Dear foot

I woke up early to ride on my trainer, as I was lifting my bike on the trainer the back wheel came off and for the life of me I couldn't get it back on. 25 mins later I went and woke up my husband to help and he had it on in 2 minutes. So I only had time for 30 mins on the bike.

HiiT making new vidoes 

50 minutes of hard sprints and hills in my bike trainer at home. Foot is finally showing signs of improvement, hopefully I'll be able to start running soon.