Ashleigh's

Stadium loop. Ran for about 53 minutes.  Gmap pedometer said it was 5.1 mi.

university loop again, cut a little short. abs.

Big loop past sugarhouse. Took it easy and slow today because of a stupid cold I have. Was sore before but felt good after the run. Abs

Vomited and was yucky today..Day of rest.

Research park area and below..Felt pretty good today. Abs.

FElt pretty good. Abs

Easy run...Didn't want too many miles this week because I barely ran last week.

Easy loop past Highland. Felt good today, beautiful morning.

Past U loop..Abs. Felt pretty good.

Big loop past U. I felt pretty good.

Same run as yesterday only cut shorter. Abs.

Yesterday's run and 2 miles on the track.

Planned to run during my trip to Flagstaff, however, there was a terrible blizzard.  I attempted the treadmill but the hotel's was broken. Absolutely terrible commuting from Nevada to Flagstaff. Very scary.

Felt good to run, even if it was snowing.

3 miles this morning at Liberty. 4.8 mi tonight. Felt good, but tired tonight after a busy day including snowboarding.

Felt good, although half way through the back of my left knee felt weird but then stopped after a little while.

I was only going to do 7 1/2 but felt good so pushed the extra 1 1/2 mi.. :)

Felt gooood.

Nice day :)

Felt really weary and tired and cut my run shorter than I wanted to.

Gorgeous day, dressed a little warm though. Good run, felt good

I enjoyed the rain and although I was sleep beforehand, it was a good run.

Long run this morning felt reallllly wonderful. Got hungry towards the end ha.

rested the past two days because my left knee felt funny and I detected shin pain coming..grrr.

ran 6 miles on soft woodchips

Soggiest run of my life...geez.

Felt a dull, almost non-detectable ache in my shins? Yikes. Don't want shin splints to come back!

Ran the majority of my run on soft ground. Felt pretty good except when I rolled my ankle..

Iced ankle last night. Felt really good this morning on the long run :)

gorgeous day, felt good :)

I was a bit sore in the ankles and shins...beautiful afternoon though.

25 minutes of tempo..

2 mi warm up, 10 mi run, 2 mi cool down. Felt pretty good.

Pleasant evening. Shins felt a little sore at one point and ankles too.

4 mi tempo; 1 min hard/1 min easy.

Long run. Felt goood :)

Chilly, windy, and a lot of uphill in this course. I wasn't very satisfied with my time but I think the conditions have something to do with it plus the long run yesterday.

In Florida.. Ran for 30 minutes so 3 miles more or less.

50 minute run. Ran along the coast. While running by a harbor, I was looking at the water and thought I saw a pelican dive under. I kept looking at the spot and realized it was a dolphin :)

I did a 2 mile warm up and felt tired. During the long run, I still felt tired but half way through I felt a lot worse. After having to find a bathroom in a jiffy, I felt even more weary. I had a very slow pace and had to stop and rest several times. By the end of the run, I felt naseated. I planned on doing a 2 mile cool down (so I'd have 15 miles today) but felt too crappy but drank fluids fast, ate a little something, and took a nap instead.

Ran hard on three 100 m uphills.  3 1/2 mi of 1 minute hard/1 minute easy.  Shins felt a bit sore,  I iced them last night.

I ran on wood chips because my shins have been sore.

Took about 2 hours and 40 minutes including stopping for water and powerade. I ran on woodchips so I didn't feel much pain at all. I'm happy I finished this time, however, I walked a bit.

On a tread mill because I was out of town.

On a tread mill, BORING and takes forever.

Ran mostly in the rain but it felt nice. My shins hurt a bit at the beginning..

I sort of messed up my ankle in the last minute. Gr. I think it'll be fine. I've done it before.

I felt better than the last time I ran 15 miles. Maybe it was because it was cool (raining).

Felt pretty good! Tried gu stuff with caffeine. Don't like it very much, think it gave me a headache (coffee, etc. always does). Thanks for telling me to try it before race day Bill! Caffeine free would probably be fine

Liberty!

I can't believe that the marathon is this Saturday! I really hope this cold will be gone by then...

Everyone should do a marathon! They are amazing. First half was a piece of cake, started passing tons of people in the middle, and worked really hard for the last 3 miles with the help of Bill (I wanted to kill him but I'm very appreciative of what he did!).  Gorgeous course, awesome people, simply amazing! My goal was 4:40 but I got almost 20 minutes faster. My average mile was 9:58 :)  My legs started cramping around mile 20 but I just kept running.  The number one girl in my age division got about 3:58 and the second place girl got 4:12 (I think). We are all 18 years old.

Knees were a bit sore at the beginning. I think I need to purchase some new trainers.

My right knee was sore. I think I need trainers. Just need to wait til next pay check.

I ran in my new Asics today. Like them a lot!

Abs as well!

Abs.

Was going to do more than just two miles but didn't feel like it...Will do more tomorrow.

Felt very tired from the beginning. I got a side ache after the first mile so I stopped and sat down. After about the third mile, I walked for a half a mile. I ran the last .5 mile. 

abs

8 mile HIKE, strenuous. Fairyland Loop in Bryce Canyon

Foot Drills

3 miles moderate.

10 minutes barefoot in grass warm up.

2 laps around Sugarhouse.

10 minutes barefoot cool down.

Ab work out and girl push ups.

10 x 50 m strides in the sand on Huntington State Beach (:

I was planning on running on a tred mill at our hotel, however, the hotel didn't have a workout room and I couldn't run in Pasadena by myself. Thus, I have barely ran the past few days.

Foot drill.

Four  mile run. Ran with mouth closed during beginning to practice breathing through the nose.

6 x100 m strides barefoot.

@ home; 45 sec bridge, 1 min side crunches, 1 min slight knee bend crunches, 1 min frogleg crunch, 1 min 90d angle crunch, 3 sets of 15 reps girl pushups, 3 sets of 10 reps squats, 3 sets of 10 good-mornings, 3 sets of 10 back extensions, 3 sets of 10 toe raises

Moderate effort run. A little sore today.

Food drills.

3 sets of 15 girl push ups, 3 sets of 10 squats, 3 sets of 10 heel raises, 3 sets of 10 back extensions, 3 sets of 10 good mornings, 1 min of chair leg raises, 45 sec bridge, 1 min slight bend leg crunch, 1 min vertical leg crunch, 1 min wide leg reach

Very tiring towards the end but I kept on going!

Foot Drills. Ran to park and ran barefoot 2 laps. Ran back.

3 sets  of 10 squats, 3 sets of 15 girl push ups, 3 sets of ten toe raises, 3 sets of ten back extensions, 3 sets of 10 back extensions, 45 sec bridge, 30 sec side bridges, 1 min vertical leg crunch, 1 min slight bend of knees crunch, 1 min of 90d leg crunch,

So hot outside, I so thirsty, but I kept going (:

My inner thigh on my left leg has been bugging be. It wasn't towards the end of the run and I was sure to do stretching afterwards.

woodchips

3 sets of 10 squats, 3 sets of 15 girl pushups, 3 sets of 10 toe raises, 1 min alternating leg lifts with chair, 1 min bicycle, 1 min slight bend of knee crunch, 1 min vertical leg crunch, 1 min 90d angle crunch, 3 sets of 10 good mornings, 3 sets of 10 back extensions

Woodchip laps.

3 sets of 10 squats, 3 sets of 10 toe raises, 3 sets of 10 heel raises, 3 sets of 10 back extensions, 3 sets of 10 good mornings, 45 sec bridge, 45 sec bridge on both sides, 1 min bicycle, 1 min 90d angle,

Foot drill.

10 min of grass warm up barefoot. 3 mile run. 5 min cool down on grass barefoot.

3 sets of 10 squats, 3 sets of 15 girl push ups, 3 sets of 10 toe raises, 3 sets of 10 heel raises, 3 sets of 10 back extensions,

Foot drills.

2 mile warm up, then Up Tempo; 3x3 min fast pace with 2 min recovery. Cool down.

Foot drills.

Woodchips. Felt goooood and fast!

6 x 100m strides barefoot on grass.

3 sets of 10 squats, 3 sets of 15 girl pushups, 3 sets of 10 back extensions, 3 sets of 10 toe raises, 3 sets of 10 alternating leg lifts, 45 sec bridge, 45 sec side bridges, 1 min 90d angle crunches, 3 sets of 10 heel raises, 3 sets of 10 good mornings

Foot drills and then long run.

Same inner thigh on left leg pain....

3 sets of 10 squats, 3x10 goodmornings, 3x15 girl pushups, 3x10 back extensions, 3x10 toe raises, 1 min 90d angle crunch, 1 min slight bend of knee crunch, 1 min vertical leg crunch, 3 x10 clams

3x10 squats, 3x15 girl pushups, 3x10 back extensions, 3x10 toe raises, 3x10 goodmornings, 3 x10 clams both sides, 1 min bridge, 1:30 vertical leg crunch, 1:30 slightbend of leg crunch, 1 min frog leg crunch, 3x10 heel raises,

woodchips..felt pretty tired.

Foot drills.

Woodchips (shins ached a bit yesterday); Iced them last night.

6 100m strides barefoot.

3 x 10 squats, 3x10 toe raises(one foot at a time), 3x10 heel raises (one foot at a time), 3x10 pushups (i'm weak sauce), 3x10 back extensions, 1:30min of slight bend of knee crunch, 1:30 vertical leg crunch, 1:30 min 90d angle crunch, 30 clams both sides, 1 min frog leg crunch,

Track.

Easy laps felt very good tonight.

3x10 squats, 3x15 girl pushups, 3x10 back extensions, 3x10 toe raises; one side each, 3x10 heel raises; one side each, 45 sec bridge, 1:30min long leg crunch, 1:30 min vertical leg crunch, 1:30 90d angle

50 minutes outside in Illonois. Gross and humid but I better get used to it because I'm moving to humidity in a few weeks!

Six miles on the tread mill. Soooo tedious but only way I knew for sure how many miles I was doing.

Ab work out.

I got really sick in the middle of doing a high ropes course. I had a fever for 8 hours and chills and stayed in bed until the middle of the next day. I felt TERRIBLE.

I figure I should let my body rest and heal. I will start running again on Monday. I'm supposed to reach 40 miles/week in just about 2 more weeks. I only got in 25 mi last week. Argggh!

Beautiful 8 mile hike!! Pretty strenuous at some parts..

25 minutes 2 miles?

20 minutes in the morning.

10 minute warm up, 20 minute tempo.  

 40 minutes this morning. Roughly 4 miles.

Midnight 5k. Felt a bit sore.

65 minute long run, scavenger hung style.

Morning run, 30 minutes? can't remember exactly.

1 mile warm up. 4x1 mile repeats. 1 minutes rest in between.

Two work outs. 6 x 100m strides barefoot in grass and abs.

7x 400m hills, with about a 2 mi warm up. Jog back recovery. Really freakin'hot.

Easy

One person led pack for a minute at faster than race speed pace. Rest in between til the next person. 35 minutes. Ankle hurt by the end.

Lifting.

Ice bath shins and ankle for 15 minutes.

89 minutes run at easy pace.

Shins hurt first half. By the end, couldn't feel the pain.

Easy 50 minutes

6 barefoot strides with abs in between

warm up

3k time trial. 13:59. Shins hurt!

cool down.

iced afterwards 20 min

50 minutes easy.

shins hurt and behind right knee felt tight.

barefoot strides and barefoot exercicse afterwards. abs in between

50 minutes.e

2 mi, 1 mi, 2x800s at tempo.

Faster than 4:04 for the 800s each time.

Shins feeeling better :)

Felt good before hand and when warming up.

Lost energy less than half way through the race. So many people passed me and felt so crappy by the end. Don't know why. Guess I'll need to start out slower next time.

Girls won 2nd and men 1rst though :)

Shortish warm up. 6x1ks. Supposed to hit 4:40 each one, however, only hit between 4:44 and 4:51. Last one was slowest at 5:05. Felt tired and not fast. Lifted.

Ice bagged shins.

Easy pace, felt tired. Couldn't keep up with people I usually can. Shins and calfs sore. Also shoulders and upper back from lifting. Ice cupped shins.

6 stides with abs in between.