Shuley Running

AM-4x mile repeat workout today. I'm not gonna lie, it was pretty tough on my own. A bit windy and cold. At least the sun came out at the end. Splits were 4:44, 4:45, 4:44, 4:40. 1:1 recovery on all of the intervals and 1 lap jog rest in the rest. 

AM-8 miles with Matt this morning. Was cool to see him again. Pretty good run weather wise as well. 

PM-4 miles later in the day. A bit rainy, but warmer so it was nice. 

AM-5 mile tempo run today. It was kinda rainy, but at least warmer. I was initally worried about the slick surface because our flats are not the best for it, but it turned out well. I ran about a 5:10 average. Time was 25:46. It wasn't all out, but my legs were pretty fatigued by the end of it. I think I'm getting back in shape though. Looking forward to not doing all of these workouts by myself next week. 

PM-This run felt very long not just because it was 15 miles (that is my max currently for long runs), but also because I had to do a ton of stuff today to prep for school and unpack.  I also had no recovery day in between yesterday. Tomorrow will be a well deserved rest day for sure. 

AM-4 miles with Josh this morning. Nice and cold. 

PM-8 miles with the guys in the afternoon. Great weather!

PM-Tough 3xMile, 800m, 400m breakdown. First set was in trainers. Rest was 3min-90 sec depending on the interval. Stuck it with the team today. Felt good. Splits were 4:53, 2:14, 63, 4:55, 2:12, 62, 4:50, 2:13, 61. 

AM-6 miles with Josh in the morning. Tired. 

PM-4 miles by myself in the cold and snow. Not my most favorite run, but hey got it over with. I hope tomorrow's workout is easier than Tuesday's.

PM-Tough workout today really focusing on speed. I felt good during the whole workout and coach cut me short which I think was smart for racing on Saturday. I should be set. The workout was 800m tempo at 2:17 and for me 5x400. Splits were 62, 62, 62, 62, 61. Overall glad I was able to hang again. 

AM-5.2 mile easy run with Josh in the morning. We did a half carterville road loop which was nice for a change of pace. Finally starting to get warmer earlier in the day. 

PM-Nice and chill 4 mile run with the team and some strides afterwards. 

AM-2 mile shakeout run with Josh once I woke up. 

PM-BYU Indoor Race. Not gonna lie, didn't feel the best after 4-5 laps. I seriously wanted to drop out with 3 laps to go. I survived though and did ok. Hope to do much better in the future. No excuses, just gotta train harder I guess. IT band felt a little sore during the long cool down with Josh. Tomorrow's rest is definitely needed. 

AM-4 miles in the morning with Josh. Felt pretty good. Leg is starting to feel a bit better. 

PM-6.8 miles with the team. I turned back a bit early. I totally missed calculated my run though and went about 7. Whatever. Less at the end of the week I guess. 

PM-Tough workout with the team. It was 2x2mile and mile at a threshold pace. Splits were 10:05, 9:50, 4:54. The intervals were tough due to the cold and very windy conditions. But we survived and ran some good times. I felt good for the most part. Probs ran a bit too hard on the second set, but I hung on for the last one. 

AM-7 miles easy with Josh in the morning since this is my crazy day of classes. Felt a bit tired, but now that I'm done for the day I'm glad. Ready for some rest. 

PM-6x800m workout with the boys today. It is weird that our group was so small today. I guess just a decent amount of people are injured/tired from the past week. Splits were 2:19, 2:16, 2:14, 2:14, 2:12, 2:11 all on the indoor track. Coach let us have an easier day since Tuesday was a hard effort. 

PM-7 miles easy with the team. A bit banged up, but should recover well tomorrow. 

AM-My achilles did not feel good yesterday morning. I really have no idea as to why. Anyway, made it to the track and had to turn around. Pretty pissed, but maybe by monday it will be better. 

AM-Tried to run. I felt good the first half mile but then I started to feel pain in my achilles again. I guess I'll need to take a few days off and cross train. 

PM-Tried to run again and it did not work out. My heel still hurt. All is well though. I'll just cross train some more...

AM-2 miles. Hurt after a mile and ran back. Bummer cuz this tendonitis won't go away. Indoor is over, but hopefully I can race soon for outdoor. 

So I haven't posted in a while since I've had a tendonitis problem for the past 5-6 weeks. I'm gonna start posting my cross training workouts for the time being and hopefully I get healthy again soon. I cross train 2 hr a day (goal), 7 min of stretching and core 4x a week for 15 min. I also am going to do leg strengthening exercises 5 min a day so when I'm healthy, my achilles continues to stay strong. I'll be back in no time. 

NOTE: Today I'm taking after since I've had been sleep for about 2 weeks and yesterday on the ultra g didn't go to well. Tomorrow I'll be back at it. 

AM - Bike 1hr hard

PM - Elliptical 1 hour 

PM - 40 min elliptical, 15 minutes bike easy 

(Didn't have time to ride due to a doctor's appointment. They said I'll be out another month, but hopefully I'll make a quick turn around and be able to compete. 

Today and the next couple of days were not the best days of training. 

AM - 30 minutes on the bike 

PM - 55 minutes on the echo bike hard. 

Finally fixed Mike's bike so I'll be back on the roads tomorrow and can get some real training in. 

PM - 90 min circuit on foothill drive. Tough ride. Prep for my first bike workout on Friday. Fun to be back though. 

PM - 1hr ride in the afternoon. This was supposed to be a recovery, but I definitely went way too hard today. Did the same loops as yesterday. Tomorrow I will for sure take it very easy on the murdock trail so I have eneregy for Friday. 

PM - 2 hour easy ride on murdock. Probably around 36-37 miles. 

PM - 35ish mile ride to end of hobble creek and back. I did 3x20 min tempo intervals at about 7-8 level exertion. My quads are now destroyed. Tomorrows long ride will be fun...

AM - 2 hr ride in the morning. Bad headwind on the way back so that sucked. Tomorrow is a rest day and Monday should be pretty chill as well. 

PM - 2 hr easy ride in the afternoon. Felt good and wasn't that hard. Just a lot of wind on the way back. Tomorrow will be a hard day. Hopefully it will be a bit warmer. 

PM - 2hr 15 min ride. It was a workout in springville (hobblecreek). Workout was 10, 8, 6, 4, 2, 1, 2, 4, 6, 8, 10. 4 min easy rest in between each interval. Now time for some good rest tomorrow and Thursday. Still trying to figure things with training, but I'll figure it out by the end of the week. 

OFF TODAY

AM - 1 min on, 1 min walk for 20 minutes. Felt good. On the road to recovery. With the coronavirus basically cancelling everything, this is the first day of XC again. 

PM - 1hr 30 min easy ride. Got a tough workout tomorrow. 

1 min on, 3 min walk, swim at VASA

OFF

AM - 1hr easy ride and some core and stretching 

I did 3 min on 1 min off 10 times. Probably a bit much since we did angels landing afterwards. My achilles felt decent though on the run. I'm not sure if I'm ready yet though. May still wait it out a little more. 

AM - 1 hr bike ride. Super nice weather. felt good. Nothing hard. 

No training. I didn't sleep at all last night so I skipped out on training. Wasn't the best weather anyway. 

PM - Pretty cold out, but got in an 1hr 30 min ride. Stayed in Provo so I could climb the hills and stay warm. 

PM - 2 hr ride in the afternoon. Felt pretty good and the weather wasn't back. For the first time every no wind really. 

AM - 2 hr ride 

AM - hiked the Y twice. Got a new PR of 32 min (no running) from back and forth. 

AM - OFF

AM - OFF

AM - OFF

AM - OFF

AM - Doing the 1000 pull-up challenge. Will update the blog when I'm done. Doing 5 a minute so it should take 3 hr and 20 min. 

Update: 400 in. 600 to go. 

PM - Finished the challange. My forearms and triceps are destroyed and probably will be for another good couple of days. Now time to cut weight and get back to running. 

AM - Gonna start running again. I'll have to start slow until I feel good for a week or two. Did 1 mile today easy and felt good. 

AM - Easy morning run again. Felt like nothing, but trying to start to run pain free. I have nothing to lose at this point. 

PM - Ran 8x3 min on and off w/ my sister. Felt alright. Her slower pace should be helpful for recovery. 

AM - Ran 6x4 min w/ Grace. Felt better. 

So I think I'm back for sure now. I took off a little over a month. I literally have not done any cardio besides walking so coming back will be interesting. Starting up again I'm going to start with 7 min runs and add a minute a day. It sounds incredibly slow, but I'm not going to take any chances. Since I have been lifting a lot recently, I need to stop and slim back down to my runner body. I'm sure that will happen pretty soon. I'll be making some adjustmentx to my training in the future so hopefully I can have some great results. 

AM - Easy run along the provo river trail. 

AM - This run felt too easy, but maybe that is a good thing. Nice weather along the river trail. 

Easy 10 min run today. Felt good. A little cold out. Just glad to be back!

AM - Easy 11 min run in the morning. Felt great. Gonna keep building up this week. 

AM - Easy 12 min run in the morning. Ran along the river trail. Felt strong. 

AM - 13 min run along the river trail. Felt good. 

AM - 14 min run. A bit tired from work, but the run felt good. 

AM - 15 min run along the river trail. 

AM - 16 min run along the river trail. Last day of work finally! 

AM - 16:40 min run today. I guess I ran 20 sec faster on the way back. It is starting to get really hot. It is already 70 at 7 in the morning. 

AM - Easy 18 min run with Josh this morning. Felt good. 

AM - Easy 20 min run. 

AM - 21 min run in the morning before work. 

AM - Easy 22 min run before work. Felt good.

AM - 23 min easy run in the morning before work. Pretty soon I'll need to wake up eariler to have time to get ready. 

AM - Easy run before work 

AM - 26 min run this morning. Pretty tired from lack of sleep, but that will get better in the coming months. Still building the mileage. Still got a ways to go, but I'm on my way. 

AM - 28 min run. Felt solid, but it was cold out. 

AM - 29 min run. Once again pretty cold. 

AM - 4 easy miles in the morning. 

AM - An early 5 miles with strides in the 4th mile. Next time I'll just do them after I finish the run. My heart rate was jacked. 

AM - Easy run in the morning. I felt sluggish, but legs felt a little better. 

AM - Easy 5 mile run in the morning. I felt pretty good for the most part aside from waking up early. Did some strides after which felt good. Finished the day with some core and bodyweight plyometrics. 

AM - Easy 5 miles with 5 strides. Did 10 min of core after. My knee was a little tight because of work so I'll just watch it over the next couple of days. 

AM - Easy run. Felt better than yesterday for sure. 

AM - 6 miles easy. Felt a lot better today than monday. Did core and plyo exercises after. 

AM - Easy 3 mile run. 

AM - 5 miles w/ 5 strides 

AM - Easy 6 mile run in the morning. Felt great. Followed with core and plyo exercises. 

AM - Easy 6 miles in the morning. Felt decent. 

AM - 4 mile run w/ a 5:36 mile in between. It was a bit tough to go that fast since it has been over 5 months. That mile felt like 80-85% effort. But like usual, it comes back quick. (also did lifting and core)

AM - 5 miles easy. Felt a bit tired, but probs from work and a hard mile yesterday. 

AM - 6 miles easy 

AM - Easy 4 miles

AM - 7 miles easy w/ lifting and core 

AM - 6 miles easy. Felt good. 

AM - 6 miles easy again. Did core and lifted. Worked the shoulders. 

AM - 5 mile run with one of them being a 5:24 pace tempo pace. I ran way harder than necessary, but because of last time going too slow I went harder than normal. At least I felt good. 

AM - 6 miles in the morning easy. No core or lifting since I didn't have time (flying home). 

AM - 4 mile easy run at home. Super humid, but went fast. 

AM - 8 miles easy in the morning. Felt a bit tired from the lifting, core, and lack of sleep. Went easier because of it. 

AM - Easy six mile run in the morning. A bit hot and calf was sore. Need to rest up today. 

AM - 7 miles easy with some lifting and core. 

AM - Two miles around 5:45 pace. I didn't have a watch with me so I'm not 100% confident on the pace, but I'm pretty sure it was sub-6 based on effort. Felt good. 

AM - 6 miles and then a lift. 

AM - 5 miles. 

AM - 8 miles with dad and Ty. Supposed to go nine, but I think I was a mile short. Wasn't wearing a watch. 

AM - An easy 7 miles along the river. Felt good. Lifted and did core in the afternoon. 

AM - 3 miles in the morning. My right leg felt like trash so I'm gonna ice and take it real easy this afternoon. I think I'll be ok. 

PM - 4 miles in the afternoon on trails. Incredibly hilly and hot, but my legs felt better. Tomorrow will be nice and chill for sure. 

AM - 6 mile run with core and lifting. Felt a bit sore from yesterday so I took it easy today. 

AM - 2 mile tempo run in between the 6 miles. Paces were 5:50 and 5:27 (the first one was hilly). Felt alright. Need to continue the training because I'm starting to get more fit. I wasn't dead at the end, but it wasn't easy (75% max effort). 

AM - easy 6 miles. 

AM - First 10 mile run in like forever. I felt good. After my right shin was a bit sore, but rest and ice should help with that. It feels good though to be getting my miles up. 

AM - Easy 7 mile run in the morning. 

AM - 4.4 mil trail run in the morning. I was gonna go 5 but the trail got crazy so I had to turn back. Still trying to figure out the trails. The trail wasn't as hilly as last time (or hot!!) so I felt a lot better. 

PM - Core + 3.5 mile easy run. 

AM - Nice and easy 7 mile run in morning. Felt the same as usual - fine. 

AM - Easy 7 mile run in the morning before our flight to Portland. Dang. 

AM - Easy run in longview along the lake. Not gonna lie, my leg didn't feel the best. I;m not gonna run for the rest of the week so I can give my legs some rest. All I've been doing this week has been building. 

AM - Easy run in the morning after a little tweak last Friday. Felt better today. I was supposed to go 4, but got lazy and just did a bit less since I didn't want to add on. 

AM - Run along the beach. Felt sluggish due to the big meal I ate at breakfast. Should have run before. Oh well. 

AM - Easy 7 mile run in the morning along the beach. Great weather. 

AM - 7 miles easy along carterville. Still my favorite spot. Doing core and lifting later today. 

AM - 5 miles easy in the morning with core. Sore in the arms from lifting yesterday. Saturday probs will b easier. 

AM - 10 mile run in the morning followed by core and lifting at VASA. I felt pretty good. Shin was little sore after the run, but nothing too serious. Great to finally feel like I'm putting in some work. 

AM - 4 miles on the trails near Y mountain. 

PM - 3 miles after work along Provo river. Lifting and core as well. 

AM - Easy 5 in the morning. Felt stiff and tired at first, but got into the groove of things by the end of the run. 

AM - 7 miles in the morning along the Provo river trail. Felt a bit sluggish since I ate so much the night before. I ran one mile around 5:30 pace. My watch was totally off saying I was around 6. Not a chance that was accurate. Did core and lifting later in the day. 

AM - Very easy and slow 7 mile run. Felt good to relax. My body is bit tired from work and training simultaneously. The rest of the week should be pretty chill. 

AM - 11 mile run in the morning before we headed to Yellowstone. My right shin was a little sore by the end of the run. Definitely need to ice up when I retrun from my trip. But I'm glad I finally broke past 10 miles. I think I'm on my way to increasing my mileage. 

AM - 5 miles on the trails in Island Park outside of yellowstone. I actually did this on Sunday and took off Saturday, but I wanted this mileage to show up on my previous week since I always start my week on Monday. Felt a lot better than on Friday. Probably because of the day off and running on flat trails. 

AM - Easy 8 mile run in the morning after a long day in the car yesterday. I felt good and no real pain. I felt my right shin again, but nothing painful, just at 85%. Should improve by the end of the week. I also did core and lifting today. 

AM - Ran an easy 6 in the morning. Felt good. 

AM - 6 miles on the trails. Felt good to get a longer one out there. Decent amount of elevation gain today so I'll add that to the fitness bank, haha. 

PM - Post-work 3 mile run. Pretty hot outside, but solid Badwater training nonetheless. 

AM - Went super easy today because boy I was tired. Glad I listened to my body. 

AM - 8 miles in the morning. I did a hard two at around 5:35-45 pace in the middle that was uphill. Felt pretty good for the most part. Did core as well. 

AM - Easy 11 miles in the morning. I don't think I went that fast, but not too important. Just got the miles in. Not gonna lie, recently I've been slacking in my diet, recovery, and overall care for the training. Today I've decided to start giving 110% towards my goals because if I continued this way, I'd never reach them. Today is a day to rededicate myself to my goals and start thinking more about my progression as an athlete and trying to be a healthy human being. Enough said. 

AM - Easy 9 mile run in the morning w/ core and lifting after. Felt pretty good and nice weather. 

AM - Easy 5 mile run today. Felt solid. 

AM - 7 miles in the morning. Felt smooth. Lifting after. 

PM - 3 miles in the afternoon with some core. It was pretty hot, but survived. 

AM - This run was rough. I was super dehydrated today and felt like crap by mile 13. Next time I really need to be hydrated and listen to my body a bit more. Btw did core beforehand. 

AM - Easy 5 mile run in the morning. 

PAM - 8 miles with dad along the road in Grand Teton National Park. Pretty easy since I was with him.

AM - Did 2 mile run in part of a 15 mile hike. It was hilly and at 9000ft of elevation so it was good enough for me. 

AM - Easy 6 mile run. Felt good. Core before. 

AM - 6 miles in the morning, I felt good but my watch was definitely a little bit off. 

PM - Did this one super late at night. Like at 10 PM. I did a 5:30ish tempo mile. Felt alright but it was pretty hard to see, which was annoying. Oh well. 

AM - 8 miles easy in the morning. I went around 10 so it was a bit hotter but I guess it alright given I ran along the provo river trail. 

AM - Easy long run with dad in the morning. Normally this would have felt fine. The only problem was that we moved in right after so I was dead by the end of the day. 

PM - Easy 6 after a 19 mile hike (Timp). It was so long because we literally didn't get the close parking spots so we walked an extra 4. I ran right after and surprisingly I didn't feel that bad Lucky me.

AM - Easy 6 miles in the afternoon. I went faster than I should have, but to be fair my watch was completely off. 

AM - 7 miles in the morning with a one mile tempo at 5:45. Either my watch was off or I was just groggy in the morning because that just doesn't seem right. Anyway, felt good for the most part. 

PM - 5 miles in the afternoon at a comfortable pace. Did Core and lifting today. Felt pretty good. Tomorrow should be good. I'll probably train in the evening though when it is a bit cooler. 

PM - Easy 11 mile run. The following day my foot randomly swelled up and started to hurt. It felt like I sprained my ankle. Not really sure what that was from to be honest. I'll take off the next two days and hopefully Saturday I can get things rolling again. 

AM - Easy 6 miles. Felt good. I think I can go back to normal training again. Luckily only missed a couple days. I think from now on I'm gonna skip lifting because I feel the negatives outweigh the positives. With my schedule, it is more a burden and makes me more tired mentally and phyically. Anyway. 

AM - 8 mile run along the trails. A soild amount of elevation gain along the way. I basically ran to springville and back. Felt good and the foot felt better. A little tender but no pain. Did core and lifting as well.