Well I didn't think I'd make it this far....

AM: Did the regular 8 mile loop from my house after sleeping in a ton from New Years festivites. The hip pain is there, but it's different than what it has been.

AM: Went for a run this morning with Bill, Coda, Clayton, and Sarah in Park CIty. We went to that same groomed trail, and took it pretty easy on the way out, then picked it up to a decent click on the way back.

AM: More hip pain from yesterday, so I just did an easy 8. I am going to take it easy until I can see the trainers or Coach about my hip.

PM: Headed back to Provo, and after getting totally moved back in, went for an easy 6 miles on the treadmills in the student gym upstairs from ours.

PM: Went from my apartment up Univ Pkwy, then along Carterville, and back the usual short Carterville way to my apartment.

AM: Now that I don't have class until 11, I have plenty of time to run in the morning! I went for a quick, easy 3 on the treadmill.

PM: Today was the first real workout of indoor! I had spoken to Coach about where I'm at, and he said to just do as much as I could do while painless, at least until I got in to see a doctor or Ron. After the indoor warm up loop, we came back inside and I did another half mile before putting on my spikes. The workout was 4Xmile. I did the first two at 4:44 and 4:46, then did an 800 on the third one at 2:20. I dropped after 800 because of the hip pain, but I was actually handling the workout better than I expected. After I did 4 miles cool down, then went into the training room, stretched, and did some bracing exercises. Hopefully I can see Ron in the next day or two.

Core before bed.

AM: After my first morning class I have some time until my next one, so I went for a run on the treadmill. I did 4 miles on the treadmill in the weight room while Nat biked in front of me. Stretched after.

PM: Showed up about an hour before the team lap, so JZ and I did short Carterville from the SFH and got back in time for the team lap/meeting. After that was done and we had voted for team captains, a group went for a run on long Carterville, so I went with them out enough to get me to 10 back at the SFH. After I stretched and did my bracing exercises.

AM: Ran before class. Easy four on the treadmill.

PM: Ran Carterville with Nick, JZ, and Flint. Flint and I were planning on 10, but like 3 miles into the run, it started snow/hailing, so we did medium Carterville with Nick and JZ. It was a lot nicer once we were running back towards the school and with the snow to our backs. Once we got to SFH, I added a mile and a half with Flint while dodging all the workouts going on to get the full ten. Stretched and did bracing exercises afterwards.

AM: Did the usual four miles before class, except this time with Jon, Chase, and Mitchel outside.

PM: Because of the races, the workout today would be shorter and faster. After three miles warm up on the track with Jon Harper, and some stretches and strides, we gathered up and Easy told us the workout. 2X (1200,800,400) with about equal recovery. I was with the second group, and our goal was 3:30, 2:16, then 64ish on the 400. We did the first one and I was right in the middle of the pack (3:28). I more or less felt good and told myself I would stick with the pack for the rest of these. During our recovery, Easy told me to just keep the pace for the three intervals more or less the same, and not focus on getting faster each one. So I just tucked in the back and went with the pack. 800 was a 2:18, and the 400 was 66. After a 3 minute recovery, the set went 3:38, 2:19, 66. The times weren't anything special, but I finished this workout and stayed with the guys the whole time, which is what I haven't been able to do yet, so I'd consider this a good workout. After I did 3.5 miles cool down outside with a group of guys to get 10. Stretched and did bracing exercises in the training room afterwards.

AM: Ran 4 on the treadmill this morning. Good ol' routine.

PM: Went for a run with a bunch of guys going for short runs because of the race tomorrow. They all turned after 2.5 miles, but I finished Carterville out to get 10. Stretched and did bracing exercises afterwards.

AM: Was going to run with Nick and Connor, but they slept in (shocker), so I ended up running by myself. I did long Carterville, and added a mile up the canyon to get an extra two for the full 12. This week has been good for me. The hip pain is there, although mild and dull, but bearbable. I'm going to train through this like I did my shins two years ago, just train smart with the injury instead of backing off until it heals. Hopefully this ends the same way my shins did too.

AM: I'm came up to SL for the day, so I met up Bill, Dakota, and John at the Cobler residence for a run. It was a cold morning, and the beginning I was a bit cold, but I warmed up like a 1.5 miles in. Always good conversation on these runs. We went out six and back, and once we got back to the houes, Bill fixed us up a delicious, hearty breakfast. Thanx Billups.

AM: My morning was pretty hectic and I had to rush my run on the treadmill. I did 3 miles at like 10 mph.

PM: Did long Carterville with Wardy, Doc, Jon Harper, Briggs, and Joe. Today was one of those days where it was stilld cold, but can get away with short shorts and a long sleeve. Stretched and did bracing exercises after, then went into the weight room and did some addutor/abductor stuff along with a bit more core.

AM: Did my ususl 4 miles on the treadmill this morning.

PM: Since it was a pretty nice day, we had workout outside! We warmed up out to tempo loop, then changed shoes at the van, and jogged over to the start. There were different groups and people going different distances and paces, but Easy gave me 5:05-5:10 pace for what I could handle, 3-4 miles. I was nervous when he gave us our pace since I haven't run a hard tempo for months now, and the pace he gave me is fast for where I am. We started out and hit 5:04 the first mile, then 10:12 the second mile, then I hit 3 miles in 15:20. I wanted to go to 4 miles and see what I could do (my pace probably would have slowed a bit), but I tweaked my hips in a wierd way in my flexibility class earlier and they weren't feeling too great, so I called it good at 3 miles. Even though I didn't go the four, it was still a good tempo. I was right up pushing with the front of the group and I hit right in the target range for the tempo, 5:07. Once we all gathered up again, we headed back to the SFH for cool down where I hit 10. I'm getting back, one day at a time!

I stretched and did bracing exercises in the training room, then went to the weight room and did some reps on the hip machine.

AM: Ran four on the treadmill in the weight room this morning. 

PM: Went for a run with a bunch of guys at 2. Everyone was going different distances, and it ended up just being me, Doc, and Aaron doing the ten mile loop. Thankfully there was some good conversation, because today was one of those days where the legs were tired and I just didn't want to be running. 

After I went into the weight room and stretched, then got some DMS on my upper hamstring area which helped loosen it a lot, then went into the weight room and did the hip machine reps, then some back extensions, and V scissor kicks. I don't think I will continue with the bracing exercises because they are getting too easy. I'll probably add some new, more intense exercises in the next few days.

AM: Surprise! Four on the treadmill this morning.

PM: Second workout of the week. Warmed up 2 miles outside with a couple guys, came back inside and did another half mile on the track, then changed shoes and did some strides. Then Easy told us the workout. 3X (1200,800) with 3:30, 2:30 recovery in between. The 1200s were at 5k (or goal 5k) pace, which for the second group was 70-72, then the 800's at 2 seconds faster per lap, so 68's. The first set was 3:31, 2:14. The guys picked it up too much on the 800. Second set was 3:34, 2:17. I was keeping up at this point, but struggling to hit the times. On the next 1200 Easy told me that if I was hurting or falling back too much, I could call it at 800. My hips were actually feeling fine, but I'm just out of shape. I did 800, which was right where I was starting to fall off, and hit 2:20. Then on the last 800 I got mad at myself for wussing out, and made myself stick right on Doc and came in at 2:18, although he still pulled away in the last 150. 

Overall a tough workout, even though it didn't sound that tough when I first heard it. There were several guys who were cutting some reps short, so I guess that might have contributed to not pushing through the last 400 of that 1200, seeing guys stop after 800. Nonetheless, progress. My hips actually felt pretty solid, I think it's thanks to the reps I've been doing on that hip machine in the weight room. So far, this has been the second week of being back into consistent, good training, so in roughly another 4-5 weeks I expect to start rocking some workouts. 

After I cooled down 3.5 miles outside with the guys to get 10. Then back at SFH I did back extensions and hip reps in the weightroom, and stretched in the training room for like 10 minutes before they kicked everyone out. One more day down!

AM: Ran the good ol' four miles on the tread mill this morning.

PM: Ran with Nick and a couple other guys. We did some new loop that I'd never run, which was fine but it was a long, steady climb one way, so it was much nicer on the way back. We turned at half way, and then came back the same way to the SFH. My legs were tired today, and I was glad to have this run over with. I got some DMS on my hammies after, then went into the weight room to do my hip reps, back extensions, and V scissor kicks. After I stretched in the training room before calling it a day. 

AM: Went for an easy 8 miles this morning with Briggs and Gizzard. We got  back just in time to watch the high school mile races. After the mile, I cooled down with Bill and some of the guys who raced along our indoor track warm up loop. It was a lot of fun to see my old team racing, takes me back to high school races! 

That makes 90! I haven't decided whether to go up one more week and then come down, or if I should come down in miles the week, and then climb the next. We'll see how I feel tomorrow.

AM: I still wasn't sure this morning whether I should come down or go up in miles this week, so I just did ten miles on Eyestone loop from the locker room. I'll talk to the Stone tomorrow and see what he wants me to do. Hips were a little aggravated the second half, probably cause I didn't do any hip reps or core yesterday, which is definitely a good sign because that means the stuff I'm doing is working!

AM: Met up with a bunch of guys this morning to get our runs in. We did long Carterville, and for most of the run, the guys were talking about football, more specifically, Richard Sherman. Then of course there was more conversation which dissected almost every play of the Hawks/Niners game. The group was split pretty evenly with Niners and Seahawks fans, so there was some good, entertaining conversation going on between the guys, which actually made the run go by faster. 

I slipped into the 880 workout to talk to Easy about my mileage. He said since I was feeling good, that I should keep the mileage at 90, and wait until next week to go up or down. Sounds good to me!

PM: Kind of a weird day since we didn't have class. It felt like another Sunday. Spent the day doing some much needed cleaning, organizing, and doing homework. Went for a run from my apartment in the afternoon, and went 2 miles backwards on Carterville and back. I finished right as the run was starting to set. 

AM: Ran four miles on the treadmill this morning

PM: Workout today. After team lap and a ladder ceremony, we did our usual indoor warm up loop, then got back to the Annex and I changed shoes, went to the bathroom, then did some strides until everyone was ready. The workout was 8X400 at (goal) mile pace, starting at 62 and trying to work down to 60's. I stayed in the middle and back of the pack to try and hit them all in 62-63. The group was slow on the first one, 64, then my times went, 61, 63, 62, 62, 64. By this point I was struggling to hang on, and hit a 65 on the 7th one, and Easy told me that 7 was good for me. I know I could have finished the workout, but now I have to focus on staying with the group, which will come as I get into shape again. On a positive note, my hips no longer bother me! We cooled down 2.5 out and back on Carterville.

After I went into the weight room and did hip reps, sitting V w/ scissor kicks, and back extensions, and didn't have time to go into the training room to stretch because I was going to dinner with some recruits. 

AM: Got bored of running on the treadmill after a mile, so I went over to the indoor track and did another 3 miles there.

PM: I didn't have lunch, so I was starving but I decided to just go for my run and get it over with, then eat. JHarps, Joe, and I did medium Carterville, then added a mile and a half on the indoor track. After I did hip reps, sitting V scissor kicks, and back extensions in the weight room, then went into the training room and got some DMS on my hamstrings since they were a bit sore from the 400 yesterday, then stretched a little before heading back to the locker room.

AM: Had a really busy and crazy morning, and was really limited on time, but I managed to get in 3 miles on the treadmill before class.

PM: Workout today. I have been really tired all day and pretty much the whole week. I think it's just the winter/indoor track funk that gets me at this time of year. It's when school is hard, training is hard, and the days seem to mesh together into one big, blurry, exhausting time period that comes once a year. Everyone was late meeting up for practice today, but once the guys met up at the track office we put our shoes in the van and warmed up over to Lake Loop for the one and only Lake Loop Tempo! I was tired running over there, but once I was warmed up, I felt decent. The goal for my group was 5:05-5:10, like last week, but my goal was just to finish the tempo and not fall off the pack. We started and hit a 5:07 mile and 10:14 2 mile, so we were locked on a good pace. I was still feeling relatively good, but mile 3 and 4 is when it gets really tough. Once we made the turn heading East again, the group strung out and I was with the front of my group. By mile three (15:24), it was JHarps, Nick, and I running together with Doolin just ahead. Mile 4 is probably what hurt the most, but I just hung in there and hit 4 miles in 20:34, and once I made the turn onto the last stretch of road, I managed to keep my pace going pretty evenly and finished in 25:19, which is a 5:10 average for the Lake Loop.

I'd consider this the best workout I've had since I came back from my injury. I pushed myself and  more than anything this helped me build some of my confidence back. For as out of shape as I feel and have been considering myself, I'm pretty sure this is the fastest I've ever run this tempo, or really close to my PR. 

We changed our shoes at the van, then cooled down back to the SFH where I hit 10 almost exactly. Afterwards I did hip reps in the weight room, back extensions, and sitting v scissor kicks, then stretched in the locker room lounge since the training room had just closed. I wanted to ice bath, but didn't make it in time:( So probably tomorrow... Just one more day until the end of the week!

AM: Good old four miles on the treadmill. On a side note, I got like 12 hours of sleep last night, so I woke up fresh as a daisy :)

PM: I need to do more of these 12 hour sleep nights, because I was totally refreshed and not exhausted for the day. When it came time to run, I met a group of guys at 2. We did Eyestone loop, then I added a mile and a half with Sork and Michael on the track to get the full 10. After I did my usual hip reps, sitting v scissor kicks, and back extensions. 

AM: Yesterday on the run was the first time I felt like my shoes were getting old, so I switched to my new Pegasus's. I think thats a new record for the amount of distance I've been able to comfortable use a shoe, 625 :) Met up with a group meeting a bit later in the morning, and we went for our run. I like the group I went with, we didn't take the long run too fast, which is what some guys do, and I did not feel like going for a long, hard run. They were all going 15, and I only 11, so I turned at 5.5 and ran back by myself. In the last 1.5ish miles, I passed Bryn running, so I ran with her for like a mile just talking, then I finished the run back to the locker room. That's one more week in the books!

AM: Slept in and when I woke up I felt sick so I put off running, then I went to a farewell and then got some lunch and was planning to go for a run, but was feeling worse as the day went on, so I decided to just take the day off, and try to get better. I guess this will be a lower mileage week after all!

AM: Still felt sick, but was well enought to get through the day. Did the usual four miles on the treadmill. 

PM: As my day went on I started feeling worse and worse, so after my first two classes I called it quits and went home, took a bunch of meds, and slept. 

AM: Got over the majority of the bug I caught yesterday, no I just have to get rid of this running nose. Four miles on the treadmill.

PM: Went for a run at 2 with a group, but only did medium Carterville in order to get back for the team lap, then once the team lap was over, I added another 2 miles to get the full 10. Then after I did hip reps, back extensions, and sitting v scissor kicks. Oh, and we got our new order of shoes in today! Yay!

AM: Did the usual 4 miles on the treadmill this morning.

PM: Workout today. I'm feeling pretty much better today, just a runny nose. We warmed up the usual route, then came back inside and I did another half mile in my shoes before changing into my spikes. Once we were all together, Easy told us the workout. 1200, 800, 2X400 with full recovery for each. The workout was smaller but fast because of Washington this weekend. Since all the guys I normally run with are time trialling tomorrow, I had to do this workout with the guys racing in Washington. I hit 1200 in 3:21 and that was really fast for me. After the recovery I decided to take the 800 a little easier with Tracy and I hit 2:18. After the recovery, Coach said we were hitting these pretty fast, so we were just going to do one 400. I chilled in the back of the group and hit 63. After recovering, I changed shoes and put on my cold stuff, then went for a cool down with a bunch of guys. Cooled down about 3 miles until I hit 8. 

Afterwards I did the usual hip reps, sitting v's, and back extensions. Then after that I did weights. It's been a long time since I've been to weights, but I think now that I'm recovered from my injury is a good time to start. We also have a new coach, so weights is really different, but I really like the new system. Easier day in weights today.

AM: Did an easy 5 miles on the treadmill.

PM: Went for 10 miles with some guys that are racing this weekend. Good ol' Utah during the winter. Did hip reps, sitting v's, and back extensions after.

AM: Did another easy 5 miles on the treadmill this morning.

PM: Did 10 miles with Nick, Doc, JZ, and Tracy. We did Carterville, but insead of cutting back to University PKWY like we usually do, we kept going over the brigde and went back the Hospital route. Good change up from regular Carterville. Did the usual hip reps, sitting v's, and back extensions.