LayJay's Blog

So me and my dad ran the virgin river trail at about 9 oclock.  so it was nice to sleep in a little bit more than usual.  It was perfect weather and I felt great.  we also saw chloe, bgb and rachel!

Today I did a 2.5 mile warm up then some hurdles, and drills.  Then I had 3x1000 with 2 min recovery in between and 3x200 with one and a half min recovery.  I hit all my 200 splits!  I was a little off on all my 1000.  the first 1000 i got was 3:34 then 3:40 then 3:37.  I felt good but i think I could have done better!  I really liked this workout!  then 2 mile cool down with plyobata and core and stretch.  I liked doing the one forever long plank because i could actually feel it burning.  

am- 3miles easy

pm- ran out on the arizona strip(6 miles).  I felt good and the run went by really fast.  

so today I went to hot pilates with rachel and chloe.  Lately my hip has been a little wierd,  It doesnt bother me when I run but it aches through out the day.  Ive been stretching, rolling, icing, and heating so i decided to take a little break. anyways, todays workout was good.  the tempo runs are getting a lot easier then they used to be.  i think i got a little further than last time, which was my goal for today.  Afterwards I did a cool down with some stretching! 

kenyan run.  

2.5 mile warmup.  then we did a few strides and jogged to the 200 mark.  I did 3 sets of 2x200 with 200 recovery and 1x800 with 800 recovery.  I really liked this workout.  i was a little fast on all my 200s.  and I was 5 seconds slow on my first and second 800s.  my split for the 200 was :39 and I usually got between :35 and :38.  My 800 split was 2:37 and I got 2:42 for the first and second set then I got a 2:41 my last 800. after the workout we did a little over a mile cooldown then stretched.

Me and rachel decided to run a new trail.  we started up the first hill and saw a bunch of bones of cows that had been eaten.  then we got up the second hill and we were headed up the third hill when we look up and two HUGE dogs come running down after us!  I really wanted to run away but we stood there and didnt move.  they stopped and ran a little ways back up the hill then the dogs just starred at us! so we didnt finish that trail.... anyways we walked back down the hill and found a different trail.  then of course we ran into a herd of longhorn cows.  they looked more like bulls but they starred us down too so we had to turn around again.  we also ran into a lot of other things but the dogs and bulls were the most exciting.  lets just say it took us about two hours to finish this run. :)

2.5 mile warmup with some strides.  kosmin test today.  it was way hotter today because practice was at 12:30.  other than the weather I felt great and I'm pretty sure I improved! 

easy run today.  felt good

2.5 mile warm up with drills.  then strides.  3x1600 repeats.  My pace was 6:02 and my splitz were 5:58, 5:59, and 5:55.  I felt awesome today and this workout is getting a lot easier.  It really helps me when one of the coaches is in front of me pacing the entire time!  then core and stretches!

kenyan run. easy 4 with 30 minutes of silence! longest 30 minutes of my life! but it was fun:)

.5 mile warmup with drills.  another 2-3 mile warmup to little valley area for a power run.  2 mile power run. . the first mile i was supposed to hit 6:07 but my watch was being weird so me and rachel hit a 6:19 and then I started to speed up so that I could catch up on my time.  I felt really good and I really liked this workout!  2 mile cool down then stretches.  with ice cream :)

today me and my dad just went for a quick run up the airport road.  nice and easy.

workout today.  .5 mile warm up with drills.  there was a soccer game so we did the mile repeats on the road.  two mile warm up towards the arizona strip.  then the first mile repeat going down the hill.  my split was supposed to be 6:02.  the first one I got 5:59, then heading up the hill 6:14 then back down the hill I got 6:04.  My legs felt kind of asleep today but it was a good workout. then a mile cooldown to the track.  4x200 repeats.  I love 200s because they go by fast. then a half mile cooldown after the 200.  

am- three miles at the gym. worst idea ever. 20 laps around the summit track and a mile on the dumb tread mills!

pm- first day of "mandatory" practice, to me every practice is kinda mandatory but whatever:)  .5 mile warmup with drills.  we were supposed to go 5 but we hit more like 5.5.  then plyobata! today was a killer and I will definitely be sore tomorrow (which is good).  being sore is a good feeling because you feel like you actually did something!! anyways then we did some stretching!

2.5 mile warm up.  then once we got back to the track we did some strides.  normally we do the power run over in little valley but today was windy so we stayed on the track.  it was my first time going the whole 8 laps at once.  the wind definitely made it harder but it was still a great workout.  my pace was supposed to be 6:07 and I ended at 12:23 so I wasnt that far off! 4x200 finishes with 10 pushups in between.  I always like doing 200s or barefoot strides after workouts! 2 mile cool down out the spectrum way.  then core and stretches!

easy 4 on the trails by hidden valley

Kenyan run.  

first off rachel got sick this morning so I ran this race all by myself.  the first half was mostly down hill and I felt really good so my pace was in between 6:30 and 6:50.  I could have gone faster but I knew I still had another half to go so I kept that speed.  the next 4ish miles I bumped down to a 7-7:15 becasue it was going up hill but I still felt pretty good! mile 11-12 a side ache hit me and it hurt but I still ran through the pain.  after that went away the last mile I sped up to a 6:40.  for this being the first time running more than ten miles, it felt really good and it was really fun! I did a little cool down with the boys, then once I got home I iced, rolled, stretched and walked a little more.  

AM- me and my dad went to the gym. i ran 2 miles then did some weights and for pe we ran the mile today.

PM- 6 miles easy over by the thatchers.  felt good today!

.5 warmup plus another 2 miles.  some strides then 3x1000.  my splitz were supposed to be 3:28 but I was about 8-10 seconds off but I was at least consistent.  I was kinda feeling dead from the half i think and im starting to get sick...again!  so my actuall splitz were 3:39, 3:36, 3:38. then we did 4x200 with 15 pushups inbetween!  200s are my favorite. even though I felt dead during this workout it was still good. then a 1 mile cool down!

.5 mile warm up with drills.  then it was supposed to be a 4 mile run but me and rachel went on a detour heading back and got more like 4.5 miles.  easy flat trail out by hidden valley.  with plyobata! good day!

today we were supposed to do a 400 workout which i was looking forward to but instead we did a 6 mile easy run with a half mile warm up!  

easy 4 miles this morning with no practice afterschool.