just for the run of it

recovery today. ran the loop in alpine that the guys showed me. felt super good today. on the way back we saw a car kill a snake which was gruesome and really gross. did abs and hips.

mile wu. workout was a 2-4-8-16-8-4-2 with the 200 at 800 pace, 400@mile, 800@2mile, and 1600@goal5k. hit 37 78 2:52 6:07 2:54 77 33. mentally it was a pretty hard workout but i hit faster than all my paces so that was nice. felt dead for the cd. did 3 with the girls then 2 by myself. finished with abs&hips. committing to run for USU so that's exciting. 

did 2 miles before practice and then the double dip loop. legs ached for most of the run. took me awhile to get motivated for abs, but did that and hips and push ups. 

behind my right knee was bugging a lot so i had to stop and stretch awhile and just cut mileage short. biked 20 min to finish up and rolled out and took an ice bath so i should be fine for speed tomorrow.

wasn't sure if i'd be doing the wo on the bike but my knee wasn't bugging too bad so i ran it. 100-200-300x3 up the gulley hill with .25 jog inbetween sets. actually was a strong workout for me, but the downhill kinda hurt. just jogged back and finished mileage on the bike. did abs hips push-ups and guppy was a pal and rolled me out. 

figured out it was my it band that's been flaring up a little. still ran today tho and felt good for the most part besides a little tension. did the jordan river trail with watson and guppy which i ended up really liking. abs as well.