just for the run of it

abs then biked 15min then did a mile then a circuit wo which was 2miles. calves weren't too bad cause everything was broken up which was good. came back and did 25 more min biking and hips. pretty ok day.

feeling a lot better about things today. ran 3 pretty easy and no pain. biked 20min with 10min endurance with heart rate around 140 until the end it was 180. did abs&hips

biked 5min as part of a wu then did a mile wu. 2miles at easy pace, 7:22 7:05. hopped back on bikes did 10min hill climb, 3min rest, 5min ride with heart rate at about 140. then cd for total of 25min biking today. abs&hips. tried rolling out but not gonna happen quite yet

abs&hips then biked 20min with 3x3min hill climbs with 1min rest. then ran in highland with guppy and dallin. was doing good til the end, my right calf and a little bit of my shin started aching. 

physical therapy today. biked 10min and ran .25 for some analysis stuff. did astym which meant no running today. @practice did 10min bike wu then 5x90sec pickups with 4min rest, super hard effort given and my legs and lungs and stomach felt dead which was good. cooled down for a total of 60min biking today. abs&hips and shoutout to watson and mario for finally being back cause i missed them so so much!!

ran 2, calves definitely felt sore, but not painful. got back and did abs&hips then biked 30min with 20min endurance ride (heart rate at about 150 for it today). then took a VERY cold ice bath.

mile wu then watched people kill it in the 1600. got to the line for the 800 and there was like 6 girls but only watson and i to race together. just stuck with each other til like the last 200 then i surged a lil bit ahead and prayed i wouldnt get passed lol. ended up close to my pr so that was a win. raced the 4x400 like 20min after that and kobe killed it and got us the lead and i held it for my leg but we ended finishing second, got somewhere around a 66 tho which was a win. then did a 4x100 which was kinda a joke haha but nonetheless fun. cd for mileage then did 20min on the bike and abs&hips.

some solid recovery and its the most i've ran in awhile (: biked 10min and abs and hips and ice bath.

some astym and sore.... but whistle bikes today lol did 4 sets of 20-30-40sec very hard with double rest inbetween. wasn't planning on the last set but austin was doing another and it's awesome week so joined the grind. finished for 60min of biking. abs&hips and ice bath

did .25 wu then wo was 20x400s, first 5 at 5k pace, next 5 at 2mile pace, 5 at mile pace then the last 5 are faster. i made it 11 until i hopped on the bikes cause i was feeling a sharp pain, i think from the astym. finished on bikes and just was on/off when my group was. finished for 40min, then did another .4 some on grass to see if it was just the speed aggravating it, but it still hurt.

wahoo finally some decent miles today! went up towards im flash and it was such a nice day. felt pretty good, just sore and tightish from speed probably. did 10min on elliptical then abs and hips and hurdle stretch.

update: went to physical therapy and biked 10min and did astym and electo thing (forgot what it's called) but probably gonna sit on the couch the rest of the day cause i can already feel it bruising.

biked 50min with 5x5min medium 1min hard. did abs and hips and hurdle stretch and yeah. solid day. shoutout to parker cause it's his birthday 

premeet today. did 2.5 wu then two 200s in 36 and 36. cooled down then biked 10min. did abs, hips, stretching, and an ice bath. 1week til national roast watson day

am-30min biking with 3x2min sit 1min hover 2min running. also did stretching and abs and hips.

pm-mile wu then got to start line, weird positioning. gun went off and somehow ended in the back which is a no no at a dual meet. made my way on the curve up to behind some cc girls but they were going too slow so had to pass them too. luckily kaylee and bryn got through the struggle with me and then we just raced. kaylee pulled up with like 200 to go and i didn't follow her quite like i should've. still ends ok tho and not too disappointed especially considering the rough start.. got a few recovery laps in then did the 4x400. i was the anchor and our team got first!! split a 66 which i felt pretty good about. cooled down and yeah solid day.

grass mile then loop. biking and abs and hips and stretching and strengthening exercises. also got it so us girls can wear black spandex, s/o to collin for rolling me out 

biked and stuff in the morning, 30min with 4x3min rolling hills. ran in afternoon with mario watson and guppy. felt really good and hopefully by the end of next week i'll be back to full miles!!

astym but my pt said i would be ok for speed. biked 25min before practice. did mile wu then workout was 2x400s 3x200s 4x100s all at goal 800 pace. hit 73 72 35 35 34 15 15 16 16. really felt like i was dying at the end but so happy i was able to do a whole speed workout!! afterwards my right soleous wasn't quite too happy with me, even on the bikes but icing rn so hopefully it'll be ok. biked for a total of 65min. did abs&hips 

started running and my right soleous started flaring up and it felt like some sharper pains toward my shin so i came back and biked 85min with 10xrolling hills (3min up 2 down) and then abs and hips

did abs&hips. .5 then hurt so went and biked 75min with 30min endurance ride in that time. then tried another mile with watson pain was kinda numbed but not too bad. it national roast watson day (check my blog post a year ago) so shoutout to her!

oh gosh it was so cold today but hey taking the last few days as crosstrain made a huge difference in how i felt today which was AMAZING. premeet in 80 and 79. wind made it rough but powered through. no pain whatsoever which makes for like the best bday gift ever so yeah. shoutout to the hinckley's cause they got their mission calls!!!

can't even count today as a race. did wu then got out. first lap was fine but 600 in i felt my right calf start to tighten. i was on pace first 800 but i gave so much to hold on but finishing was a struggle. sat down after and iced and shoutout to zack cause i talked to him and it kinda calmed me down and also he killed it in the 3200. gonna try to figure this out i guess. watched everyone else and also talked to the one and only ryan raff, even gave him a pretty stellar quote. quite the day

what an adventure today lol. biked 45min through the rain with mario until my bike got a flat then watson came and picked me up. went to the clubhouse and did 30 more min to make up for yesterday's lack of miles. threw in a 10min hill climb in the middle but mostly recovery. thought of something semi profound today. im biking cause i love running. sometimes we do things we don't want for the things we love. take it as you will, it's kinda giving me more positive vibes and just so hoping i'm racing next week, without problems even if it means more time on the bikes and less miles.

70min biking with 30min endurance ride. abs 

did 2mile wu then workout was 9 reps, goal 800 pace for 300m (54s) then added 2sec cause of wind (56s) and you went as many 300s staying on pace with 2sec buffer (56-58) jamies plan for me was just 5 reps to be careful to avoid last weeks problem. hit 56 57 58, a little tightness on the third one so dropped to 200s for the last two reps, 38 37. 5 reps got me pretty bad but went in and finished on the bikes and did 5x60sec on very hard and 60sec rest. was only supposed to do 4 but did an extra cause i was kinda mad at myself for not doing a 300 the 4th rep cause i know i'm being careful but i don't think one more would've killed me (although who knows, last week i did just that) so yeah a little mentally messed up but still gave much effort on the bikes and cooled down for a total of 40min biking. 

4 painfree miles by im flash with mario and the crew made for a great day! abs&hips and ice bath and stretches and 30min biking with 20min endurance ride, heart rate 130-140

man another really good day, i just love the gals. also no pain. did 30min biking with 20min endurance ride. abs&hips and ice bath 

wasn't feeling the absolute greatest but can't complain since i've been doing better. did 3mile loop then premeet. 36 34. getting pretty pumped for tomorrow. biked 25min with 15min endurance ride then abs&hips and ice bath. shoutout to parker for not running 2miles today