Breanna's Running Blog

Ran from East to Liberty Park, around the park twice and then back to East. Ran with Ali most of the time. The hill coming back to the school was really hard.

Today we ran one mile slow, two mile's of speed changes and then one mile slow on the track. After that we did a two mile loop around the block. It was a good workout, it didn't feel hard, but I got a sideache on the cool down. The weather was good about 30 degrees, the track was covered in snow. Ran most of the workout alone.

We ran up from east on sunnyside ave. then we turned to go towards wasatch, we turned around by the golf course and then we went back to the school.  6 miles 28:40 going up and about 22 or 23 minutes coming back. I ran alone most of the time. Started feeling sick with a little less than a mile to go.

Later I went to the oval to do speed workout with Wasatch. Did 6 laps warm-up 3 laps of speed changes and one lap slow, then I did:1600=6:35      800=3:10     400=1:25     400=1:21     200=39     200=40     200=37     The workout felt good my legs were tired from the earlier workout. Then I did 3 laps slow for my cooldown. I got a migrane in between workouts and it wasn't completely gone when I started the second workout.

Ran 6 miles reallly slow about 52 minutes. Ran through the campus at the U. I got a few side aches ran with the team. First half was uphill, the second half was down hill back to the school.

I ran at the oval. I did 4 laps slow, 3 laps of speed changes, and one lap slow. Then we did 20x200 jogging 200 in between. I hit most of them at 37. I had one at 40 and a couple at 35, but other than that they were all about 37. Then I did one lap cool down. It was a really good workout but it was really hard. I ran with Carol, Michelle, Carre, Jenny, and my dad.

We ran up in park city to get out of the inversion. It took us 1:34.18. It was a good run, I was a little bit tired from yesterday's workout. I ran with dakota.

Today we ran one mile on the track for a warm-up, then we did one mile of speed changes, then we did one mile with drills, then one mile cooldown with bleachers. I felt really stiff today and couldn't move. I didn't loosen up during the whole run. My left shin was really hurting. I ran by myself most of the time. I ran in new shoes, Pegasus, It took me 39:50

I did 4 laps slow at the oval, 3 laps of speed changes, and 1 lap slow. I did an 800 (2:46), 400 (1:17), 400 (1:17), 400 (1:17), 400 (1:16), 400 (1:14). It was a really good workout, my legs were tired afterward. I did 1 lap cooldown. My left shin was really hurting again. I did the warm-up and speed changes in my pegasus(total 6 miles), and speed in my racers. I ran with michelle, carre, mckenzie, and braden.

We ran from East to sugarhouse park, around the perimeter once, and then back to the school. It was a good run, I did it in 53:25. I ran in my pegasus (total 12.5 miles). My shin hurt again but not as much. I ran alone most of the time.

I ran 22 laps at the oval. It took me 49:24, I ran the last part with my dad, my toe was hurting a little bit and so was my shin but not too bad. I ran in pegasus (18.5 miles total) It was a good run.

I had a pretty good workout today. I didn't run as fast as I wanted to, but I think my legs may have been tired from the speed on Tuesday. I did 4 laps slow, 3 laps speed changes, and one lap slow, then I did a mile (6:04), an 800 (2:56), a 400 (1:18), and 3 200's (35, 36, 36). Then I did one lap cool down. I ran with my dad, carol, carre, dakota, and clayton. I did the warm-up in my pegasus (19.5 total) and the rest in my racers.

Today we ran one mile slow and then one mile of speed changes with one lap recovery. Then we did 4x1200 with one lap slow and just over a minute for recovery. For my 1200's I ran:

1: 4:40

2: 4:48

3: 4:58

4: 4:56

My legs were tired and I just felt stiff. My calves have been hurting, but I think I'm just not used to my spikes yet. I wasn't hitting the times I wanted to but I think it was just an off day. Also I ran 12 miles the day before so that may have affected it. After the workout we did a lap around the block which is about two miles.

Today we ran from the track up to the trail head by the zoo, then we ran on the shoreline trail to dry creek. After that we ran back down to the school through the U's campus. When we got to the track we did 10x100 meter striders. Most of mine were at either 14 or 15 seconds. The run felt good but my calves got tired going up the hills. I did the trail part pretty slow it took me 1:16:36. I was running with Russell, Steve, Jonathan, Clayton, and Braden. We also did 2 sets of 25 crunches when we were done.

This morning we had an early morning practice. For our warm up we did 4 laps slow and 4 laps of speed changes. We did 5 sets of a 400 and a 200. We got into groups of two and had one runner from the group do the 400, when the 400 runner got to a cone about 20 meters after the 200. The 200 runner started. The 200 runner had to try to catch the 400 runner and the 400 runner was supposed to try and hold off the 200 runner. My splits were:

400-1:25

200- 36

400- 1:28

200- 38

400- 1:25

200- 37

400- 1:24

200- 37

400- 1:22

200- 36

The workout felt good, it was rainy dark, and a little bit cold. I forgot my spikes so I had to wear a flat that was kind of heavy. I was paired with Ali.

This afternoon for our workout we ran from the track up to the dog park and then back down. I ran alone because we were supposed to start as soon as we were changed in order to make it back for pictures. I figure that was about 5 and a quarter. It took me 41:17, then on the track we did a 300 but I don't know what my time was. Then we did 10x100. Mine ranged between 14 and 16 seconds. After 4 of them I had to go take pictures so the next few were at 16 till I warmed up again. My quads were sore from the morning workout, but other than that my legs felt fine.

Today we had an early morning practice. We ran from the track to sugar house park than back. After one mile we started to indian file forwards, after two miles we did indian file backwards till we got back to the track. At the track we did 10x100, I ranged between 17 and 14, my quads were really tight. Then we did 2x25 crunches and 2 laps slow. It was a fun workout.

The team drove down to St. George today on a crowded bus for the meet. Then when we got their I started to warm-up. My race was at three but I was in the third heat so really about 3:15-3:20. I warmed-up one mile slow and a mile of speed changes. Then I changed my shoes and did some strides but the races started late so I was warmed-up to early. Once it was my turn to race I went to the starting line but the starting official didn't put us in order according to seed so I got a bad starting spot and was boxed in at the beggining. During the race my legs were tired and I just couldn't push very hard. I ended up with a 6:11.

Today I was much more focused for my races. I warmed up about a mile and then a mile of speed changes. I was in the 3200 and the 800. In the 3200 I wanted to go out with the lead pack and stay their as long as I could. I was able to hang for two laps and most of the third but then I started falling back. The first mile of today's race beat my mile time in yesterday's race by 11 seconds. My final time was 12:36 in the 3200. In the 800 I warmed up about a mile and then I did some strides. My legs were tired from the previous races. I went out in 1:19 and then finished with a 1:29 which put me at 2:49. I was happy with my races today. It was a good learning experience. I think I should be doing more long repeats so I can build my endurance, because my workouts aren't matching up to my races.

Ran at the Jordan River, I felt horible. I was planning on going further but I couldn't get myself to go anymore. My legs were a little sore to. I only ran 3 and a half miles and it was really slow.

Today we did 2 laps slow with the team and then we had a team meeting. Then we did our normal warm-up of one mile slow and then a mile of speed changes with one lap slow. Then we did 4 by 1200 jogging one lap in between. I am frustrated with my times because I know I can run faster but I'm not.

1- 4:42

2- 4:54

3- 5:05

4- 5:26

Then we did 10 100 meter strides. These were pretty slow because I wasn't feeling well. After my second 1200 I started feeling dizzy and kind of got a head ache. I don't know why my times are so slow. Last time I did this workout I kept them all under 5 minutes. I was supposed to try and do them at 6 minute pace but I couldn't. It was a little windy so that may have made the times slower but not by that much.

Today we had a really good run. We ran from the track up to guardsman, then across on guardsman till the road turns and goes past the Huntsman Center. We turned at the Huntsman Center and ran behind it and then up to Legacy Bridge. Then we ran the first 6 miles of the Salt Lake Marathon course. From there we ran up 2100 s. to 1900 e. At 19th we cut across to 8th south and then back down to the school. I did it in 1:31:14, Which is just over 8:30 miles. I ran with Clayton most of the time. My legs felt fine but I was feeling sick because I ate to close to the workout, and I got a sideache for the last 2 and a half miles. It was a fun run except it rained on us really hard from about mile 1 to mile 4.

Today was a good run, we ran from the school down to liberty park on 900 so. then we jogged over to the drinking fountain by the intersection of 1300 so. and 700 e. We waited there for the rest of the group but after 15 minutes we decided to go without them. We did to laps at just under 7 minute pace, then we went back to the school by running up 1300 e. till 1100 s. and then across 1100 till 900 and then back up to the school. My total time was 47:38. I was feeling sick today and went home for 3rd and 4th period but then came back for workout. I felt kind of sick during the workout but not too bad.

This morning we ran from the track up sunnyside till wasatch. Then we ran across wasatch till about 1700 s. We ran down 1700 s. to 1900 e. and then we ran on 1900 e. to 800 s. and back to the school. It was a good run but my feet were hurting because of the new shoes I tried. It ended up being 5 miles.

This afternoon we ran from the track up to 1900 e. Then across on 1900 e. to 2100 s. Then we ran down 2100 s. and did a lap around the outside of sugarhouse park. Then we ran back to the school on 1500 e. It was 7 miles. My feet were hurting again because of the shoes, but Im not going to wear them any more. It took me 1:01:38.

Today I warmed up just over a mile and did some strides. Then I ran in the mile. I got a bad start and was boxed in at the beggining. My splits were 1:23, 1:33, 1:39, 1:28. My final time was a 6:03. It was an okay race, but I hope to do better tomorrow. Then we ran in a coed 4x800. Im not sure my time, but I think it was just under 2:50. It was a pretty good race but I ran alone for the first half and then was pushing with another girl for the second lap. I was happy with my races considering tired legs from previous workouts. I hope tommorrow I can run faster.

Today I was running in the 1600 of the distance medley (1200, 400, 800, 1600). I warmed up jogging about a mile and then I did about a mile with strides. The race went well. I ran a 6:06 which was slower than yesterday, but I was alone the whole time and didn't have anyone pushing me. My splits were more even today. I ran a 1:22, 1:35, 1:37, 1:29. I felt better about this race because I didn't let my third lap get too slow. Then I was running in a 4x800. I ran about a 2:50. I was the second leg and me and a girl from Judge started at the same time. She stayed with me for the first 500 meters, but with 300 to go I started to pick it up and she didn't stay with me. Then with 100 meters to go I kicked which is a first. I need to work more on my kick because I was outkicked in all my races but the 4x800. Overall the meet was good, I just need to improve my times.

This afternoon I went for a run. I ran on the track. I ran two miles warm-up. 8:30 then 7:26. Then I did 2x300 walking 100 meters in between (54, 53). These felt good I was trying to focus on switching into a faster gear on these. Then I did 10x100 walking about 40-50 meters in between. I did these in about 14-15 seconds. After the 5th one my right hip started hurting but I pushed through it. Then I did a mile cooldown in 7:36. The total time for the whole workout was 27:45. It was a good workout to end the week with.

Today we certified the half-marathon for the winter racing circuit. We didn't get home till after 9:00, so I wasn't able to run. For those running the race, it's a pretty good course. Not any hills like the previous races.

Today was a really good workout. We ran from the school on sunnyside up past the zoo, then we turned right and ran out on wasatch through the golf course. After the golf course we turned right at the first street, and ran down to 1900 e. Then we ran on 1900 e. over to 800 s. and back down to the track. It is 5 miles and it took 39:41. I pushed hard to try and stay with Clayton and Zach. By the time I got back to the track my legs were really tired. Then we did 2x300 in 54 and then 57. My legs were tired and I couldn't run as fast as I wanted to in the second one, but I just wanted to keep them under 60 and focus on switching to a sprint with 100 meters to go, so it was okay. Then we did 10x100. I did them in 15, 14, 15, 15, 14, 14, 14, 14, 14, and 14. Then we went and jogged two laps slow around the track and 2x25 crunches. I was happy with my workout.

Today we had a really good workout. We have a meet tomorrow, but we are just training through it because it isn't a big one, so we did a speed workout. We did one mile slow and then one mile of speed changes with one lap recovery. Then we did an 800 (3:02). I should have run faster, but I was feeling really sick in the second lap. Then we did 4x400 (1:19, 1:18, 1:17, 1:15) these went really well. On each one I was practicing kicking. Then we were supposed to do 6x200, but when we were lined up to start the 5th one my dad changed it to a 400. I ran the 200's in: 35, 35, 35, and 34. Then in the 400 I ran a 1:17. Then we jogged 4 laps slow. It was a good workout, I hope I'll be able to race well tomorrow.

This morning I went for a slow jog to help loosen up my legs for the meet this afternoon. I ran three miles on the treadmill in 25:48, so about 8:36 pace. It felt good, I had a few sore spots, but I don't think they will affect me too much for my races.

Today I warmed up one mile slow and then I did a mile of speed changes and some strides. The meet was slow, so I probably warmed up a little to soon. In the mile, I took third. I drafted off of Emma from west for the first three laps and then on the third lap she broke me off and then I got out kicked with about 150 meters to go by Ali. I still need to work on my kick, but it was better than it has been. I ran a 1:25, 1:28, 1:31, 1:30. It was a good race, and I finally was able to break six. I cooled down about a half mile. Then  I warmed up about a mile and I did some strides. Then I ran in the 3200. I kind of took it easy because there weren't too many people in the race. My total time was a 13:13. My splits were 1:30, 1:40, 1:40, 1:41, 1:41, 1:41, 1:43, and 1:33. I stayed pretty consistent, and it felt good. Then I was on a 4x400, but it was just for fun, and I don't know what my time was but I didn't push very hard.

Today we had a morning practice, we ran to sugarhouse park and back at an easy pace. It took me 36:17. Then we did 10x100 strides at about 16 or 17. My toe has been hurting but I think it was from my spikes. This afternoon we didn't have a workout because we just did relays and played games.

This morning we went on a run from the track, up to foothill, then across on foothill towards legacy bridge. Then we ran across on wasatch dr. to N. Campus Dr. then we cut through campus and back to the track. It took me 39:14. It was a good run but I was feeling sick towards the end. When we got back to the track I did 10x100 untimed. My toe was hurting on these, but didn't hurt to much on the run.

I just did the race as a long run. At about mile 4 I started feeling sick and stopped a couple of times. After about 5 and a half I started feeling better and tried to pick up the pace. I ran the rest of the race at about 7:30 pace. At mile 7 and a half I saw Rebecca Walter and convinced her to come run with me. We ran the rest of the way together. It was a fun run. Afterwards my toe hurt really bad.

The run today was miserable. I shouldn't have taken two days off, my legs were achy and I just couldn't open up. I ran really slow my time was 57:43 for five and a half miles. Plus, I had to stop several times along the way. I'm doing a workout tonight and I hope my legs will feel better for that.

Tonights workout was much better. I did a two mile warm-up, then a mile slow on the track. Then I did one lap of speed changes, and then 5x200 at an easy pace (36, 42, 40, 39, 39). Then I cooled down about 2 and a half miles. It was a good run my legs felt much better. 

A.M.-Today was a good workout. We ran on the track. We did one mile slow, then a mile of speed changes, then one lap slow. Then we did 8x300 (55, 70, 57, 57, 57, 56, 58, 57). It was a good workout. Then I jogged 5 laps slow. My foot was really hurting afterward.

Tonight I just went for a 6 mile jog around the neighborhood by highland high. It was a good run, but I started feeling sick midway through. I just ran at a nice and easy pace.

AM- This morning I just ran an easy three laps around sugar house park. I just relaxed on the first two laps and on the third I did 8x1 minutes. My total time was 48:53. It was a good run, my toe isn't really bothering me, except for when I am walking around barefoot.

PM- Tonight, I went for an easy run with Demetrio at the Jordan River. I ran 6 and a half miles it took me 57:23. I ate way too much before my run and was stuffed the whole time.

AM- We had a good workout this morning, we did one mile warm-up and then one mile of speed changes, and then one lap slow. Then we did 12x200's, jogging a 200 in between, no stopping or walking. My times were: 37, 37, 38, 39, 39, 38, 38, 38, 38, 38, 37, 35. Then we did 7 laps cooldown.

Ran an easy 4 miles at Liberty Park. I ran slow because my legs were stiff (38:50). My toe was hurting really bad today, but I don't notice it when I am running unless I think about it.

Today we did speed at the track. We did one mile slow, then a mile of speed changes and one lap slow. Then we did a ladder with 200, 200, 400, 800, 1000, 800, 400, 200, 200. Jogging equal distance in between. These were my times:

200:36

200:37

400:1:19

800:3:13

1000:4:14

800:3:14

400:1:26

200:35

200:35

For our cooldown I ran 4 laps slow. My foot hurt really bad today after the workout, I could barely walk. I felt like it was a good workout, but it is frustrating that my times drop so drastically in anything longer than a 400, and it seems to be like that in both speed workouts and races. My repeats that are at 400 or less I am generally able to do at 5:20 pace, but I'm barely breaking 6 in the mile. I don't know if I need to change my workouts or just keep doing what I'm doing. Any Ideas?

AM- This morning we did an easy run to sugar house park and then back to the school (4 miles). When we got to the school we did 10x100 meter strides. My toe was hurting, so  I just took it nice and easy my time was 37:05

PM- This afternoon we ran our usual 5 mile loop from the track up past the zoo then across on wasatch past the zoo then we took a right on 1300 s. and ran down to 1900 e. then across on 19th to 800 s. and back down to the track. It was really hot and I was really dehydrated, it took me 42:25. Once we got back to the track we did a 300. I did it in 54 and then we did 10x100 meter strides. It was a good workout, but my toe hurts really bad in the strides. I think my toe was hurting worse today beacause in PE we did a 2 mile walk and I did it in flip-flops.

I had kind of an odd workout today. I ran the first part at the oval. I ran 2 laps warm-up and then 3 laps of speed changes and then one lap slow. Then I did 1x600, I did it in 2:09. Then I went home and ran to the gym (2 miles) and at the gym I did 3x1 mile repeats. I did them at somewhere in between tempo pace and speed pace. My times were 6:50, then 6:40, then 6:23. I rested 5 minutes in between each one. Then I ran back to my house. My overall time for the second workout was 1 hour. It felt good, but on the way back my legs were tired.

AM- This morning I was went for a nice easy run. I ran 2 laps around sugar house park(4 miles). It took me 35:49. My toe was hurting today, and my legs were a little bit tired, but other than that it was a good run.

PM- This afternnoon I did a really light workout, just to loosen up my legs. I ran 2 laps slow. Then I did 10x100 meter strides, and then two laps slow. It was a good easy workout.

Today we had a track meet, it went okay. I warmed up about a mile and a half, and then I ran the 1600. My splits were 1:22, 1:36, 1:36, 1:33-for a time of 6:08, then I warmed up about half a mile and ran the 3200. I ran a 13:03 and my splits were pretty even throughout the whole race. It was an okay meet, but I didn't run as fast as I wanted to in either event.

Today I ran the 5k, it was a good race. The weather was perfect. I wanted to win my age group, which I did so that was good. I also wanted to just see how fast I could run to kind of compare my level of fitness with years past. My splits were a 6:38, 6:22, 7:19 and a 1:05. I was glad that my second mile was my fastest because it is the hardest mile, but I let my third mile slip a little bit too much. It didn't feel like I slowed down, in fact It felt like I had sped up, but obviously not. Overall it was a pretty good race, I gave a good effort and I think my legs were a little bit tired from the races yesterday. After the race I went back to my dad who was doing the marathon. I ran a few stretches with him on 500 east. and then a little bit on Rio Grande. Today was good because it helped to give me an idea of where I am, and what I need to do to improve.

Today I went for an easy run to keep my legs loose. I decided to wear the garmin just for fun to see what my heart rate was. I ran 4 miles, starting from my house. I ran up to wasatch and then out on wasatch a little bit and then back home. My average heart rate was 174 and my max heart rate was 186. This run has alot of hills so I averaged 9:28 per mile, with a total time of 37:52. It was really windy, but other than that the weather was good.

After my run, we went up to Ogden to certify the 30k. We had some problems and by the time we were half-way through it was dark, cold, and rainy, and we didn't know where to go so we went home and are going to try it tomorrow. I ended up biking like 25 miles, and I didn't get home till 12:30.

Today we did a speed workout on the track.We warmed up 4 laps slow and then 4 laps of speed changes and one lap slow. Then we did 2x1000, 2x800, 2x600. My recovery was an 800 jog in between on each repeat, but only one lap on the 600's.These were my times:

1000- 3:49

1000- 4:01

800- 3:15

800- 3:17

600- 2:26

600- 2:36

The workout felt good, but my legs got really tired towards the end, so I just tried to keep pushing through it. The wind was blowing really hard and was in our face more of the time then at our backs for the second 1000, and the second 600. Then for our cooldown we did 4 laps slow.

After the workout we had to go certify the 30k so I ended up biking like 20 miles and I didn't get home till 12:30.

AM- This morning we went on a run from the track up through the u's campus and then up to eleventh avenue, across to the cemetary, and then back to the track. It was 5.25 miles. When we got back to the track we did 10x100 meter strides. My legs were really tired, and I only got about 4 1/2 hours of sleep. My time was 49:34.

PM- We jogged one lap around the track, and then this afternoon we ran up to the dog park. Did 10 strides and then ran back to the track. It was 4.5 miles. It was a good run, but my legs were still really tired. My time was 38:39. It was really hot, but other than that  a good run.

AM- We just went for an easy run this morning to loosen up our legs for the meet this afternoon. We ran from the track to einsteins, had bagels, and then ran back to the track. It was 2.25 miles and took me 22:51.

PM- We had a track meet today, and it was very frustrating. We did all three distance events because the meet was supposed to be more of a workout. The mile was first and I did about a mile of jogging with some strides in it. Then for the mile I was really focused to run hard but it didn't happen. My splits were:

1:21-This was good, but I had planned to go out with the leaders and they were already 10 meters or more ahead of me, but I still should have been able to get a good time with this first split

1:35- I slowed down way to much on this lap, a few more people passed me

1:38- I didn't slow much down from my second lap, but I should have picked it up to make up for lost time

1:39- Obviously, I didn't really kick, because my last lap was my slowest, I need to work on a kick because so far mine is non-existent

My final time was 6:15. Then we had just a little bit of time before the 800 so, I did a little bit of jogging and then we had the race. This wasn't very good either because my 800 in the mile was faster than my actual 800. My splits were:

1:28- I went out way too slow!

1:33- Again, I didn't have a kick

Finally we had the 3200. I didn't do much warming up for this, just a little bit of jogging. At the starting line everyone on the team was planning on just running together and talking, but as soon as the gun went off the plan went out the door ( we're all too competitive). The 3200 wasn't so bad, but I should have run faster. Here are my splits:

1:36

1:39

1:42

1:44

1:41

1:44

1:43

1:34

In this race I did okay, after the second lap I tried to do pick-up's on all the straight aways, and in the last lap I picked it up which was good, but I still need to work on a kick.

All in all the meet was frustrating. I think some factors could have been all the miles I put on the bike, also I have either really bad allergies or a cold, but I still should be running faster.

AM- This morning we went for an easy 5.25 miles. We ran the same route that we ran on Monday. We are trying to cut back a bit, so we can race well in Tooele. It took me 54:05. When we got back to the track we did 10x100 meter strides, just thinking about form. It felt good today, the weather was perfect.

Today was a nice easy run. We jogged one mile on the track, then we did this thing to see how long we could run at a full out sprint without slowing down twice. The first time I only made it about 70 meters and the second time I made it about 90 meters. We did this to help us know when we should start our full out kick in races. Then we did 9x100 meter strides focusing on form, and a mile of easy jogging.

I was disappointed with my meet today. I ran the 3200 and the 1600. The 3200 I was really ready for mentally. I had been planning on running the 1600 beforehand and then just doing what I could in the 3200, but they were in the opposite order. My 3200 was more or less a tempo run. I ran a 14:09. Really slow. In the mile I was planning on going out a little bit slower so I wouldn't die so much. I was supposed to go out at 85 but it turned out to be a 88. Then the next to laps I did okay. I ran 1:33 in both of them and on the last lap I didn't kick so I ended up with a 1:36. I ran a 6:10 so I won't be doing the mile at BYU but at least now I can focus on just the 3200, and try to do well at that. I have been sick for a few days so that probably played a factor. Now I just need to get fresh legs, healthy, and focused for BYU.

Today I warmed up 4 laps slow, 3 laps speed changes, and one lap slow. Then we did 6x400. We were supposed to do them really fast so we had lots of recovery. These were my splits.

1- 1:17

2- 1:16

3- 1:20

4- 1:27

5- 1:24

6- 1:27

The first two were really good, but after that my legs would get tired during the repeat and I slowed down alot. I didn't feel very good today. I felt really slugish, and then during the repeats I felt dizzy.

Today we went on a run that went through the U's campus and then up to shriners hospital and back to the school. It was a good run but it was really hot ( over 80 degrees). It took me 39:46. When we got back to the track we did 7x100 meter strides focusing on form. We have a meet tomorrow, I'm running in the mile and the 800 for the mile I want to try and stay consistent. I am planning on going out at 1:25 and keeping it there till the last lap, then give everything. Do you guys think this is a good race strategy?

The races today were not so good. It was really windy, which did affect the races but even considering that I ran really slow. For the mile I warmed up about a mile with some strides. I felt great in the warmup and was excited to have a fast race. That obviously didn't happen I ran a 6:44, my splits were

1-1:28

2- 1:43

3- 1:46

4- 1:44

That race wasn't good, but I figured I could make up for it in the 800, and that didn't happen either. I ran a 3:01. My splits were

1- 1:24

2- 1:47 ( the wind was really fierce on this lap)

So my races weren't so great today, and I won't be running in BYU, so now I just have to get ready for regions next wednesday.

AM- I ran a mile slow on the track, then I did a mile of speed changes, and then I did a mile slow. Felt good, I just ran easy to loosen up my legs.

PM- We ran with the team from east down to liberty park, 3 laps around the park and then back. My legs started to feel tired in the second lap but I just kept going and in the last lap I tried to pick it up. It felt good, but the hill on the way back up wasn't very fun, other than that it was a great run.

Today was a fun workout, practice was cancelled but we did two laps around the track as a team anyways. Then I went to the gym and did just over a half mile warm-up (5 minutes at 8:30 pace). Then I did 5 sets of 30 seconds at 12 mph and then 3 minutes at 6 mph. It ended up being with the build up and slow down 214 meters in 48 seconds and then 2:40 slow. It felt really good, my breathing didn't get up at all, and my legs only started to get tired towards the end of the pick-up. Then I did a half mile under 6:30 pace, and then a half mile at 8 minute pace. It felt good, and was nice and easy.

Today we ran from east, over to sugar house park, and then we did two laps around the park. It felt pretty good. My time was 50:11. My calves were tired. During the laps around the park I did a few surges here and there to try and go faster.

Today we did a nice easy workout, with only two days before regions. We warmed up one mile (7:53). Then we did 10x100, mine ranged between 16 and 17, then a mile cooldown (9:02). Just ran nice and easy, it felt good, but my right hip flexor kind of bothered me, I'm sure it's nothing to worry about, but we'll se how it feels tomorrow.

We had a really easy run today, just to loosen up before region. We ran from the track up to foothill. Then we turned left at foothill and stayed on that road till we got to guardsman. At guardsman we went across to 800 s. and back to the track. Ran really slow 25 minutes. My legs felt good. I think I will run well tomorrow.

After the workout I took an ice bath for 20 minutes. It was really cold! What are you guys opinion on ice baths? Do you think they help? How long do you think they should be?

Today, I ran really bad. I warmed up about a mile, then I ran in the 1600. I went out jut fine at 1:23, but lost it in the next three laps running 1:33, 1:44, 1:44. I was pretty upset about the race, but I knew I just needed to focus for the 3200 so I could go to state in at least one event.

Today was much better! We had a really odd schedule for today (a sprinter must have made it). We had the 800 then the 200 meter finals (one heat), and then the 3200. I was signed up for both. I decided to focus mainly on the 3200 because I was seeded higher and I needed to qualify for state and score the team some points. In the 800 I ran just what I wanted to. I ran a 1:28, and a 1:26 which is a 2:54. Lucky for me I was in the second heat of the 800 (there were 3), so I got a little more recovery than the other girls doing both. Pretty weird, but before the 800 I went over to my friend and told her that I hope they have really bad camera problems for the 200 so we get a little bit more recovery, they did, so in between my races I had about 25-30 minutes which felt like enough. Going in to the race I felt great! My plan was to stay with the lead pack as long as I could. Most of us had done both races and were tired, but Emma Saarel didn't and she took control of the race from the beginning, this kind of spread everybody out. However, I guessed this was going to happen anyways when I heard everyone complaining about how tired they were, and  I could see it in their faces and warm-up. So I decided just to run my race and stay in the top six so I could qualify. I also had to stay ahead of all of the murray girls, because our team couldn't let murray have anymore points than us. Also during the race it was very hot. Normally I chew gum so my mouth doesn't dry out, but even with gum my mouth dried out, and then having the gum was bad because it stuck to the roof of my mouth and just wasn't good, but these are my splits for the race:

1- 1:29 Felt good, I was in third at this point.

2- 1:32 At this lap two girls from East came up on me and Rachel Perkins from Olympus, I tried to go with them and did for about 250-300 meters and then I started to fade.

3- 1:37  I was back from the group about 5-10 meters and Rachel had fallen from them also, but was still ahead of me

4- 1:42 I tried focusing on staying in contact with Rachel. We stayed about the same distance from eachother for alot of the race, but each lap she got a couple more meters ahead.

5- 1:44 Now I'm focused on who's behind me, I'm told that there is a battle for sixth place and they were coming up on me.

6- 1:46 I was just trying to hold them off, I guess they were only 10 meters behind me and had been since lap 4, but I never heard them once in the race.

7- 1:46 I new I just needed to hold them off for this lap and then I could make it.

8- 1:34 I picked it up, but I heard they were closing in on me, I was told after the race that with 300 meters to go she was starting to get close, but since we had a head-wind on the back stretch she backed off a tiny bit and I put the gap back to 10 meters. Then with 200 meters to go I gave everything I had because I knew she would try to out kick me, and I was able to hold her off. So I took 5th and made state! East Girls won region! It was really exciting and lots of fun.

Ran easy 3 miles in 31:00. It was 90 degrees and really hot. My legs felt fine.

We went to this little 5k today, and nobody was their. I was the first woman by 10 minutes and I ran really slow. My splits were 7:23, 8:29, 9:17 (last split 1.1). I slowed down as I realized that there was nobody nearby. After the race we went to a really cool TOSH open house. They talked about the different programs that they offer. It sounded like it might be good to try. Has anyone tried TOSH, if so did you like it, did it help?

We had a good workout today. We did our regular warm-up of one mile slow and one mile of speed changes. Then we did 2x400's, and 6x200's.

We were supposed to do the 400's at 5 seconds faster than our mile pace so I did mine at 1:20. Then we were supposed to do the 200's at the same pace but I did those in 38, 38, 38, 39, 38, 32. The workout felt good. It was pretty easy. In the repeats I was able to breath just fine but my legs could feel it towards the end of the 400's and on the last 200. For our cooldown we did 6 laps slow.

We went on an easy run from the track up past the zoo, and on to wasatch, then across on wasatch till 1300 s. down on 1300 s. and across on 1900 e. till 800 s. and back to the track. My legs felt good. It took me 45:06. I ran alone the first half and with Ali Stephens the second half.

Then that night I went to the workout with Wasatch and did half of a lap around sugarhouse park, so I got another mile.

I did one mile slow, a mile of speed changes, a 400 in 1:15, then 8x100 meter strides, and one lap cooldown. It felt good but it was really hot.

The race went okay. I didn't run as well or place as well as I wanted to. My splits were 1:25, 1:33, 1:39, 1:47, 1:48, 1:50, 1:48, 1:43. Now I just have to get ready for USATF track and cross country.

Today I ran from my house, to the junior high and back. It was just over 4 miles. It took me 42:37. It felt good, but it was really hot on the way back. I was wearing a new pair of shoes, they felt fine but were really stiff.

Conditioning: 45 push-ups, 30 dips, 15 pull-ups, 1 minute hand stand, 30 leg lifts, 100 hollow rockers, 100 hollow crunches

This morning I went to the track, warmed-up half a mile and then did some hurdle drills to practice for steeple chase. Then I decided to see if I could clear the hurdle. I was too scared to do it till about the thirtieth try. After I cleared it several times I decided I should do the steeple chase in the meet this weekend, because it would be my only chance to do it before state. So I registered for it then I looked at the schedule to see when it was and I found out it was today. So I went down there and ran it, I was happy with the race because I cleared all the hurdles which was my main goal. It was a 2000m I ran it in 9:18. It was really hard, alot harder than a regular race, but it was fun.

Conditioning: 100 back arches, 50 calf raisers-forward, 50 calf raisers-inward, 50 calf raisers-outward, 3x30 second wall sits, 30 dips, 50 mountain climbers

Today I ran the 1500 at the track meet at BYU. I was very sore from doing the steeplechase earlier in the week and when I first woke-up I could barely walk. I got to the meet a little bit early so I would have enough time to get my legs to loosen up. By the time the race started I was still very tight, but I figured  I would just see what I could do. I went out at about 1:30, but I slowed down because my final time was 5:56. I'm not sure what my splits were. Me and Alexander Barry were together most of the time but in the last 200 meters I picked it up and he didn't stay with me. I felt bad outkicking him, but it was good practice since my kick needs some work. Overall I was happy with the race, considering how I felt, but I need to improve my time by alot if I want to qualify for nationals.

Today I had an awesome run. me and my dad ran from Birch Hollow to the overlook and back and then we added on the road to make it an even ten. The run felt really good, so at 5.5 we did a tempo mile till 6.5 in 7:30 and then a tempo half-mile from 7.25 to 7.75 in 3:45. Those parts felt fine but it was really hard to breathe. My legs would fatigue but I'm able to push through that it's the breathing that gets to me. Our total time for the run was 1:30.09. It felt really good but I got 4 blisters and my left knee was bothering me. I'm still a little bit sore from steeple chase but I don't think it affected my run today. (Pegasus: 17 miles)

Earlier today me and my dad certified the Judges Run 5k. So I also biked about 6 miles. The course should be interesting. It starts in the Highland High School parking lot, the first 400 meters is a loop around the lot and then you go out to the perimeter of the park and have the width of a side walk to run on. Then you run around the perimeter of the park on the grass and then run on 15th east to 17th south and up to the Wasatch Presbyterian Church. It should be an interesting race.

Also, I was just wondering, what are your thoughts on drinking carbonation? Does it really affect your running?

Today I ran on the pipeline trail again. I ran from birch hollow out three miles and then back. I took it easy and ended up doing it in 1 hour. It felt good but my legs were a little bit tired at the beginning. (Pegasus 23)

Today I warmed up 2 miles around the perimeter of Sugarhouse Park. Then I did 3 laps of speed chages and one lap slow. Then I did 5x400, I was supposed to keep them under 1:25, these were my splits:

1-1:22

2-1:20

3-1:24

4-1:19

5-1:13

They all felt really good ecspecially the last one, I think I could have went faster in the last one if I would have pushed hard the whole time instead of just the second half. After that I did 45 minutes of hurdle drills, and a half-mile cooldown on the track. (Pegasus 25)

Today I ran on the Jordan River Trail. I did the two mile loop three times, the first time I took it easy and ran a 20:13, the second time I did it as more of a tempo and ran it in 15:11 (Which ends up being 7:14/mile), the third time I ran easy and my time was 18:10. This gave me a total time of 53:36. It felt really good, the weather was great for running even though it was sprinkling here and there. My legs felt good, in the second lap they felt great, I could feel them hurting but I just kept pushing through it. I think if someone was running with me I could have went faster. I didn't think I was running 7:15's it felt slower but when I looked at my watch that's what it said, so I was happy with that. (Pegusus 31)

Today I did a mile warm-up at the highland high school track, then three laps of speed changes and one lap slow. Then I did some hurdle drills to warm-up for the workout. Then I did 10x200 with 3 hurdles in it where they would be in the steeple chase. These were my splits:

1-38

2- 39

3- 39

4- 37

5- 37

6- 37

7- 37

8- 39

9- 38

10- 39

Then I did 2 laps slow around the track and a mile of jogging in the park. It was a good workout I felt good about it. I need to improve my form when jumping over the hurdles but that should come with practice. (Pegasus 35)

I did an easy lap around liberty park. My time was 12:41. It felt good, I was sore at the beginning but by the end I had loosened up. (Pegasus 37)

Today I ran the Heart of Holladay 5k. I warmed up about a mile and a half. I was a little bit sore but once I started running I didn't notice it. Then we ran the race. My first mile was a 6:55, then a 7:14, then a 7:27, and the last tenth was in 41 seconds. It was a good race. My legs were exhausted by the end ecspecially after running up the hill. Overall, I was happy with the race, now I just need to improve my time.

I ran on Pipeline trail this morning with Carre, Carol, and Michelle. It was a good run. I ran from birch hollow to the overlook and back and then added on the road to make it ten. I was able to stay with the group for the first 3 and a half miles, but then my legs were to tired to keep up with them. At the overlook my split was 42 minutes, and my total time was 1:35:21. Then we went and sat in the river for ten minutes to ice our legs. (Pegasus 47)

Then I went swimming and I did 35 laps (50 minutes). It was fun, but I'm sure I'll be sore tomorrow.

Tonight I had a great run. I ran with Carol at Sugar House park. I ran with her for one lap but then I couldn't keep up any more. I did two laps around the outside, and one lap on the inside than added two minutes out and back. The first lap was in 15:11, the second was in 16:08, and the last lap, around the inside of the park, plus the add on was in 15:07. The last lap around the park alone took me 11:30. That gives me a total time of 46:27 which is 7:44 pace. The run felt good, it was hard to keep that pace and I found that if I let my mind wander I would slow down alot and have to speed back up, but if I stay focused I can keep going at the pace I want to. That's the fastest 6 mile run I've went on in a long time. I am glad to know I can do a run at that pace and not be totally dead afterwards. Hopefully I can do most of my runs at this pace from now on. I guess it's not a matter of being able to do it but a matter of making myself do it. (pegasus 53)

AM- Today Me and Carol ran on pipeline trail. I ran from burch hollow to church's fork. It ended up being about three miles. My legs were really tired, so I just ran easy because I have a speed workout tonight. My time was 29:25. At the turn around I was at 13:58, and the second half took me 15:26. That is 9:48 pace. I got a blood blister under a blister I already had, but I didn't even notice it till I looked at my foot. At the beginning I was having trouble breathing but once I got started it was fine. (Pegasus 56)

PM- I got to the track today and did a loop around the park, and some speed changes on the track. I was feeling really sick and it only got worse as I ran. I was supposed to do 200's I tried doing one (36) but still wasn't feeling well so I jogged a loop around the inside of sugar house and decided that was enough. It was 4.5, which gives me 7.5 for the day. Hopefully tomorrow I'll do better. (Pegasus 58)

AM- Today I went on a spur of the moment run. I was just sitting at home, when I got a phone call from my dad telling me that there are some girls from judge (some of my friends who I went to a cross-country camp with last summer) about to run past our street and maybe you can join them. So I rushed through my house got my stuff on and started running towards them. I ran from my house on Holladay Blvd. to Hillsden Dr. then down Hillsden to Cottonwood ln. and from Cottonwood ln. to Walker ln. Then I ran from Walker ln. to Highland dr. and Highland dr. to 6200 s. You can see the course here:

 http://www.gmap-pedometer.com/?r=1045381

I never found them but I got a good workout in anyways. It ended up being 3.3 miles and it took me 27:00, which is 8:11 pace. It was really hot out! 92 degrees.Then I went into the gym at 6200 s. and Highland and called my dad for a ride home since I am planning on doing another workout tonight anyways. While I waited for him I did some 400's on the treadmill. I did four of them in 1:25, so my final time was 32:40 for 4.3 miles which ends up being 7:36 pace. The 400's felt good, towards the end of each one I could definitly feel it in my legs, I'm not sure how much longer I could have held the pace, I'll have to try that another time.  Hopefully tonight I can have just as good of a workout.(Pegasus 62)

Was planning on running tonight, but I'm not feeling well, so I'll run again tomorrow.

AM- Today I ran from my house on the Salt Lake Marathon Course backwards till I got to Gymnastics Training Center. It ended up being 5.6 miles and I did it in 47:11 which is 8:26 pace. When I got to GTC I did some conditioning. I did 100 hollow crunches, 100 hollow rockers, 30 dips, 15 pull-ups, 30 leg lifts, 100 calf raisers, 45 push-ups, and 1 minute hand stand. (Pegasus 67)

I felt good about my race today, but my splits were not to great. I warmed up about a half mile before the race which wasn't enough but I got to the start kind of late and also wasn't very motivated to warm-up. Then the race started and my first mile was 6:36, It felt good and I was excited to be over twenty seconds faster than the first mile in Heart of Holladay. The second mile was a gradual uphill but my time was still too slow. I ran a 7:55, and the last mile was a 7:37. The last tenth was 46. My final time was 22:55. I heard from alot of people that they ran about 40 seconds slower than Heart of Holladay because of the course. As far as effort goes I think I stayed consistent throughout the whole race because I was with the same people, and I was passing and gaining on people ahead of me. One thing that would have made my race faster was if I hadn't kept looking back. I looked back and saw how far away Alex was so I didn't attempt to kick and didn't run as fast the last mile as I probably could have. It would be better for me to run in fear. Other than that it was a good race. In the upcoming week I want to be more consistent in getting the mileage in. I'm supposed to try to hit 50.

This morning we had our first cross-country practice. We met at sugar house and did one lap around the perimeter for our warm-up, then we did the state hill 5 times, and then we did 5 strides. We cooled down by doing a loop around the inside of Sugar House. I was having trouble breathing, I think it is allergies. Then I went to GTC and did some conditioning:

5 rope climbs, 25 v-snaps, 100 hollow crunches, 100 hollow rockers, 15 leg lifts with partner, 10 candlesticks, 30 leg lifts on the vault with 2 pound ankle weights, 10 back arches with 5 pound weight, 2 wall-sits (1 minute, 30 seconds), then I did some flips in to the pit it was lot's of fun.

Tonight we had another cross-country practice for those who couldn't make it to the morning one. I went to both, and just did an easy 4 miles, one lap around the outside of sugar house park, one around the inside and then added on a half mile. It took me 35:06, I just ran easy with Kelsie and Gail. It felt really easy, I thought we were going alot slower.

Today for cross country practice we ran on bonneville shoreline trail. We started at the zoo, and ran to red butte and back. I'm not sure how far it was, so I guessed. It took me 45:52. Then we did 3 wall sits for 45 seconds and 3x10 lunges on each leg, and flamingo stances on each leg for one minute.

Tonight I went to cross-country practice again and just did some running in sugar house park. It took me 34:30 and it was 4 miles. I also did 3 wall sits for 45 seconds and flamingo stances on each leg for one minute.

AM This morning we had cross-country practice at Sunnyside Park. We did a loop around the block which was about 2 miles. Then we did 3x600 meter loops at the park while doing fireman. It took me 27:55. Then we did some drills and lunges, 25 crunches, and some other ab stuff. Then I went to GTC and did:

10 pull-ups, lunges, arm curls with 12 lbs, 100 bow-ties with 12 lbs, 100 shoulder shrugs with 12 lbs, 15 arm extensions with 12 lbs, 30 second wall-sit.

PM I ran on the pipeline trail. I started at Burch's Hollow and ran to church's fork and back. I think it was about 3.5 miles. It took me 34:27. I just took it easy with Kelsie. My legs are a little bit sore from conditioning earlier today.

For cross-country practice this morning we ran at Sugar House Park. We did a loop around the perimeter for our warm-up, it was 2 miles and it took me 20:36, I ran with Kelsie. Then we did most of the state course, probably 300-400 meters short. We were supposed to push just enough that it was uncomfortable. That took me 22:22. It was a good workout but afterwards I got a migraine and was sick the rest of the day. In some ways it was good because I got lots of sleep. I'm excited for wasatch back tomorrow and saturday, but we're still getting some last minute stuff put together so I don't think I'll get much sleep tonight.

First leg of wasatch back relay. I was the 9th runner. It was super hot, probably about 95. It took me 24 :20 to run my leg.

I don't know what days I should put all of this under so I'll just put it here even though it was technically friday and saturday.

My second leg was 6.2 miles ranked moderate. I ran it in 47:47. It felt really good, I wanted to run hard but also save for the next leg. I was running at about 12 or so but I don't remember. Doing the two legs was good, and it didn't seem too hard until we had to figure out how to sleep and eat, and still be okay to run. When I finally started getting asleep, my dad started calling me (waking me up) to give me updates of how close they were to the exchange. The last leg was good except for when I got to the start of it I realized I was extremely hungry. I hadn't noticed before because I wasn't feeeling well, but when that cleared up I hadn't eaten really anything and wanted to but it was only a few minutes before my exchange. The last leg was so hard. The first mile or so was nice and easy, and I kind of new where I was going because it was the Swiss Days course, and I had went camping a little ways up the hill last year. I had never went as far up as I had to go for my exchange, and I thought I was going to die. I just wanted to keep moving and never have to walk, which I was able to do. The last leg was 3.3 miles and it took me 42:32. Now I'm exhausted, I was going to run more tonight to increase my miles but I don't think I have enough energy.

Our team, "UP YOURS", ended up taking 35th overall, and 2nd in the High School Male division. We couldn't be in the mixed division because we only had 4 girls. Our time ended up being 24:35.35

AM- This morning we had cross-country practice at Sugar House Park. We started there and ran up to 2100 s. to 1700 e., then 1700 e. to Hillcrest, Hillcrest to imperial, imperial to alden, alden to atkin, atkin to crandall, crandall to zenith, zenith to imperial, imperial to 3300 s., 3300 s. to the cemetary, then a loop in the cemetary, then 3300 and milbourne to 2700 s., 2700 s. to 1700 e, 1700 e to 2100 s, and back to the park. It ended up being 7 miles. I ran it in 56:51 which is 8:07 pace. It felt really good, I ran with Emily Jameson while she pushed her baby in the stroller. I think I'm doing the same thing again tonight but I don't know for sure. (Pegasus 101)

PM- At our evening cross-country practice we only had a few people so we decided to go up to Millcreek and run on pipeline. We started at Burch's Hollow and ran to the overlook and back. Then I added a little bit on the road to make it 10 miles. My time was 1:28.19, which is the fastest I've ever done it. It felt good, really relaxed. I was feeling sick, so I couldn't push as hard as I wanted to. My legs didn't hurt at all or feel tired, so that's good.(Pegasus 111)

AM- We met this morning at the JCC to run dry creek. We went 25 minutes out and then I came back in 15:10, for a total time of 40:10. My legs were fine, a little bit tired on the way up but coming down they felt fine. I'm guessing it was about 4.5 miles but I'm not exactly sure. (Pegasus 115)

PM- Ran at Sugar House Park. I just did a little bit of running here and there, and Demetrio wanted me to do a 400 so I did, and my time was 1:19. My legs are tired. (Pegasus 118) 

AM- Cross-country practice, we met at Cottonwood Complex. We did a loop around the block for our warm-up, and then 5 hill repeats, that were about 600 meters. My times were 2:20, 2:08, 2:13, 2:08, 2:06. They all felt good, and my legs didn't hurt too bad but I could tell they were tired on the hills. Then we did a cool down in the park. It ended up being about 5 miles. (Pegasus 123)

PM- Tonight we met at Sugar House park. We ran out on 1500 e. a little bit and then came back. I was tired so I only went a mile out and came back. My time was 15:40. After that I went to the track and did some hurdle stuff. Tomorrow I have state steeplechase. As far as I know I'm the only one in the race so it won't be much of a race more of a practice.(Pegasus 125)

AM- Ran from Sunnyside Park to 1900 e., 1900 e. to 1700 s., 1700 s. to 1500 e., 1500 e. to the gully and the gully back to the park.Then I did two strides. My legs are exhausted, but other than that it felt fine.(Pegasus 130)

Afternoon- Ran the 2000m steeplechase today. They didn't have a water jump though because the only barrier they had was 6 inches too high, and we jumped over hurdles instead of barriers. I don't think it made a huge difference. Obviously my time would have been slower with the water but I'm guessing by only 5 seconds or so a lap. Maybe less because we didn't cut in. My time was 8:34. It was 101 degrees. I felt good, I think I could have went faster. My legs were fine, they didn't seem tired at all. The four hour nap I took today probably helped.

PM- I started at Ruth's Diner up emmigration canyon. I ran down the road to Wasatch dr. Then I ran on wasatch for about a mile and came back to the dog park at the mouth of the canyon. It was 4 miles and it took me 31:00, 7:45 pace. It felt fine, my legs weren't tired except for on the uphill. Tomorrow I'm running in the 3000m at state. (Pegasus 134)

AM- We met at liberty park today. We did one lap slow for our warm-up, then a half-mile hard (3:25), a half mile easy, and another half-mile hard (3:21). Then we did another lap slow for our cooldown. My total time was 38:22, 8:30 pace. My legs are very very tired. (Pegasus 139)

PM-Ran the 3000m, just took it easy because I was the only one in my age group and it was 103 degrees. My time was 12:31. My splits were 1:37, 1:44, 1:43, 1:40, 1:38, 51 (200m), 1:43, 1:33. It felt good, It didn't seem hard so I think I'm in better shape now than I was in track season.

Ran the 1500, my legs were tired. My total time was 5:51. My splits were 1:30, 1:36, 1:34, and 1:09. Mentally I wasn't really ready for the race, I was only concerned with qualifying and since I was the only one in the race I didn't have much of a reason to push. Then I did the 800 in 2:51, my splits were 1:25 and 1:25. It was over 100 degrees. I kicked to try and catch a girl, I passed her but then she picked it up and passed me by about .20 of a second.

AM- Started at Sugar House Park. This was the route we did :

http://www.gmap-pedometer.com/?r=1100308

It was 4.8 miles and it took me 44:00. My legs didn't feel good at all. Everything hurt, and even now my calves and feet are still aching. I don't know why, maybe I'm just feeling slugish from taking yesterday off. If I go again tonight hopefully I'll feel better. (Pegasus 144) 

PM- Ran on the pipeline trail. I ran from Burch Hollow to Church's fork and back. I took it really easy, I was planning on picking it up in the second half but when I turned around I decided not to. My time was 29:54. (Pegasus 147)

AM- Ran on the pipeline trail. We started at Burch's Hollow and ran 20 minutes out and then came back. My total time was 39:26. I took it easy and it felt good. Hopefully my legs will feel good for tomorrow. After the run I went and iced in the river for 10 minutes. (Pegasus 151)

PM- Ran at Sugar House Park. Did one loop around the perimeter of Sugar House Park. Legs felt good. (Pegasus 153)

Warmed up with Emily Jameson for about a mile and a half in the park. Ran the race, nothing out of the ordinary. My splits were 6:58, 6:53, 7:08, and 38. I don't know if the mile markers were accurate. My legs felt fine.

AM- We ran at Liberty Park this morning. I was very sore, everywhere! Yesterday I went on a hike to Lake Blanche which is about 6 miles round trip and then I played a few games like capture the flag and stuff, so I think that is why I am sore. Also on the hike I fell twice and kind of hurt my ankle, which bothered me a little bit today. We did one lap for our warm-up. We did 5 strides that were about 50 meters long. Then we did one lap as a time trial, and one lap cooldown. I lost my watch on the hike yesterday and the one I'm using right now doesn't recall splits so I don't know all of my times, but my faster lap was in 10:34. I felt good, but with about half a mile to go my legs got really heavy and mentally I kind of gave up, then I refocused and was able to finish fast. In the cooldown my legs were very tired. I have a track meet tomorrow, so I don't know if I will run tonight. I might just do a couple miles to loosen up my legs. (Pegasus 157)

Ran the 1500 meter today. I didn't really have any goals for the race, I just ran without worrying about pace or place or anything. My first lap was 1:23, then 1:35, 1:34, and 1:08(300m). My total time was 5:42 which is the fastest I've done a 1500 so far this year. Then I did the 800. By this time it was really, really hot! All I wanted to do was break 3 minutes. I started the first lap and at about 200 meters into it I realized McKenzie Snyder wasn't that far ahead, and if I picked it up a little bit I could catch up to her. I caught up to her and passed her 350 meters into the race. My first lap was in 1:13. I was able to hold her off till about 250 meters to go. Then my legs completely died, and my total time was 2:40 so my second lap was a 1:22. I felt good about both races ecspecially since I ran 11 seconds faster in both the 1500 and the 800. My legs are still very sore from the hike.

AM- Today we ran in the neighborhoods by sugarhouse:

http://www.gmap-pedometer.com/?r=1122913

It took me 50:57. It was 5.7 miles. I was just running easy because I am doing speedwork tonight. My legs were a little bit tired but other than that, they felt fine.(Pegasus 163)

PM- I ran with Danielle Menlove. We warmed up one mile in 7:40. Then I did 10x200. My splits were all either 34 or 33(I'm not sure what they exactly were, because my watch won't recall the splits). For recovery in between I walked 100 meters and jogged 100 meters. My quads are really tired and stiff. Then we cooled down a little bit over a mile.(Pegasus 165)

AM-I started at the JCC and ran out 15 minutes and then back:

http://www.gmap-pedometer.com/?r=1124658

It ended up being 3.25 miles and it took me 29:45. I just took it easy because I am starting to back off for regionals. My legs are tired and a little bit sore. (Pegasus 168)

PM-I did one lap around sugar house park and then a mile on the track. My legs are still sore. (Pegasus 171)

AM-  Today I ran in some town called Helper. I just ran 20 minutes out and back. I think it was a little bit more than two miles but I'm not sure. My legs felt fine, but my hamstrings are still sore. (Pegasus 173)

I ran the steeplechase today. I warmed up about two laps and jumped over a few barriers, and then I ran the race. My splits were: 1:37, 1:45, 1:51, 1:50, 146. My total time was 8:51. I was second in my age group out of two. I qualified for nationals.  

Today I ran the 3000 and the 800. The 3000 was first. I just wanted to qualify for nationals, and the top three go. There were only four in the race. Once the race started I just stayed right on the third place girl. I wanted to stay on her till about 1000 meters to go, because I didn't want to have to try to out kick her. I stayed with her, then I passed her and was able to hold her off till the end, so I was third and qualified. My time was 12:09. That's the fastest I've ran this year, plus it was at a higher elevation than Salt Lake. (Pegasus 174)

Then I was in the 800, and I really didn't want to do it. I was seeded with the slowest time, so I didn't see the point in it, but my Dad talked me in to doing it anyways. I ran a 2:49. My legs were exhausted. I started out fine but the second lap didn't go so well. My first split was a 1:15, and then a 1:34.

Today was the 1500. I wasn't excited for the race at all. I didn't really warm-up for it. I started the race, and my only goal was not to be last (that's what I was seeded). I ended up running 5:38. The fastest I've ran all season, and I wasn't last. I was happy with the race, but I think if I would have been more focused I would have went faster.

Ran with Wasatch Athletics. We did the usual warm-up around sugar house park. Then we went to the track and I did 3 laps of speed changes and one lap slow. Then we did a mile, I was supposed to try for 5:45, but I ran 6:05 instead. My splits were 1:26, 1:29, 1:31, 1:34. Then I jogged two laps and did 3x200. The 200's were about 33-35 seconds. I was happy with the workout, but I wanted to go faster in the mile. It was a little bit windy and raining on us during the mile. (Pegasus 177)

AM- Today for cross-country practice we did a run/bike up at Jeremy Ranch. We were in teams of two and one person would bike a mile while there teammate would run a mile. Then they would switch off. We did this for ten miles. So I ran 5 miles and biked 5 miles. It felt really weird to run when you got off the bike at first. I think I ran about 8 minute miles but I'm not sure. I timed my last mile and did it in 8 minutes but then my dad told me that that mile was really 1.1, my legs felt fine. (Pegasus 182)

PM- Tonight I went and ran at the gym on the treadmill. I did 4 miles. It took me 31:00 (7:45 pace). I had the grade at 2% for most of the time. My first mile was 8:23, then 7:53, and the last half was in 14:46. (Pegasus 186)

We met at cottonwood complex today. We did a warm-up loop around the block (2 miles), then we did 10 strides in the grass. The strides went well except for Ali Stephens, a girl on my team, cut me off on most of them, so I couldn't go as fast as I wanted to. Then we did a 20 minute cooldown. I was really tired because I didn't get very much sleep last night. My legs were tired too. (Pegasus 191)

Ran 3 miles easy at Liberty Park. It took us 26:00. My quads are sore, I think from doing strides yesterday. Other than that I felt fine. (Pegasus 194)

I was so excited about my race. I ran 20:35, which is a minute faster than Murray 5k and more than a minute faster than magna. My splits were 6:09, 7:03, and 7:22 (for a 1.1 miles). I could have went faster, but I didn't trust myself enough to run faster in the second mile. I'm excited for the 10k, and I want to find a 5k maybe next saturday to see if I can improve my 5k time (even though all courses are legitimate). Sasha's Predictor says I should run 42:36 at Deseret News, I want to see if I can go faster than that.

I felt like I ran ok in the 10k today. My first mile was 5:55, then 6:18, 7:00, 7:02, 7:01, 7:48, and 1:33. I'm happy with my first two splits, but I think after that I dropped to a comfortable pace and stayed there. My last mile was way too slow. My legs were fine and didn't get very tired during the race, but I was breathing pretty hard. My total time was 42:40 which is 2:35 faster than last year. After the race I went back to my dad and carol to cheer them on in the marathon. I also went to go find my mom in the marathon but we never saw her.

We had cross-country practice today at Sugarhouse Park. We did 1 lap around the perimeter for a warm-up and then 2 laps around the inside while doing fireman. My legs are very sore. Ecspecially my calves. Other than that I felt fine. I was going really slow and didn't have a watch so I don't know how long it took me. (Pegasus 201)

AM-Today we met at the trail head by the zoo. We ran out to Red Butte Gardens and back. It took me 43:00. My calves are still very sore from the 10k. (Pegasus 205)

AM- We ran at liberty park. We did one lap warm-up and then some fartlek. 1 minute on, 1 minute off, 2 minutes on, 1 minute off, 3 minutes on, 2 minutes off, 2 minutes on, 1 minute off, 1 minute on, 1 minute off. Then we jogged a mile and a half cool down. The workout felt pretty easy. When we were done it felt like we should have done another set or something. (Pegasus 210)

Ran a 5k by my house today. It was a daddy daughter 5k. The course was hilly, I didn't push very hard. Me and my dad were the first runners to finish, there were bikes ahead of us.

AM- For cross-country practice we met at Sugar House Park. We did a loop around the perimeter for our warm-up, then we did a segment of the state course 6 times. The loop was about 500 meters. It took me about 1:55 for them. Then we did a cooldown back to our cars. My legs felt ok, but my calves would start cramping up. I think I'm just dehydrated. (Pegasus 215)

I got a migraine today. I tried running but the medicine hadn't worn off yet so I was dizzy and tired. Ran 2 miles at sugar house park. (Pegasus 217)

AM- We met at the JCC and ran on the trail from there. My dad found a sign by the trail head that says Federal Pointe Drive, he decided to carry it up the hill and put it by the rock pile. The run felt easy. I just ran easy, because I didn't really feel like pushing. My stupid shoes came untied 6 times during the run. (Pegasus 223)

For cross-country practice we met at cottonwood complex. We did a warm-up loop around the block which was 3 miles. Then we played ulitmate frisbee. Then we did a cool down on the region course which was another three miles. (Pegasus 229)

AM- This morning we had cross-country practice at Liberty Park. We did two laps slow and then did 5 strides. It felt fine. (Pegasus 232)

PM- We spent all of today getting ready for the East High BBQ/ Time Trial/ Fun Run. We did our time trial on the state course, but changed the finish a little bit. It was really hot out, and I was tired. I also had only eaten a little bit because I was busy all day and forgot to eat. I was the second girl. My legs were fine. I wore new shoes. They made my calves sore, but I think it's because I'm just not used to the spikes. After the time trial we did a fun run. It was one loop around the inside of Sugar House park. I took it easy, but at the end I picked it up because there were baskin robins gift certificate's at stake. After the BBQ I went to a 5k in sandy called Midnite Moon 5k or something close to that. I didn't really feel like running hard so I just took it easy the first mile and a half or so, then it was downhill so I started to open up. The race felt really easy. My legs never hurt or got tired. My time was 20:57, but it was probably on 3 miles based on a few of the Garmins people wore.

Ran a loop in the neighborhoods by Highland high school. I ran with Maddie. I had to stop twice becasue I was feeling sick. (Pegasus 239)

This week I was at EFY, so in order for me to run I had to get up really early. I got up at 4:30 and ran from the dorms to the track which was about a mile. Then when I got to the track they had the things out that made it so you could only run in the outside of lane 3-9. Then I did 4 laps slow, then 3 laps speed changes and one lap slow. Then I did a ladder of 200, 400, 600, 800, 600, 400, 200. The 200's and 400's were the right distance but the 600's and 800 were long because I had to do them in the outside of lane three or inside of lane 4. My times were:

200= 38

400= 1:18

600= 2:15 would have been about a 2:08 in lane 1 according to the predictor

800= 3:09 would have been about a 2:59 in lane 1 according to the predictor

600= 2:10 would have been about a 2:03 in lane 1 according to the predictor

400= 1:15

200= 34

My legs felt good. I wanted to make all of  my times faster coming down and I did so that was good. After the intervals I ran back to the dorms which was about a mile of straight uphill.

I wasn't able to run today, because my counselors at EFY decided it was too dangerous unless I was running with someone so I made plans with Sasha to run with him thursday and friday.

I met up today with Sasha, Ted, James, Jeff, and Nick. We ran on the provo river trail. I ran 3 miles out and 3 miles back. On the way out we all ran together and on the way back I ran with James while everyone else went further. Our time was 46:00 so about 7:40 pace. It felt really good. After the run we did 5 strides. (Pegasus 235)

Met with Sasha, James, and Ted again today. We ran on the trail 3.5 miles out and back. We ran slower than yesterday which was probably good since I have the 1/2 marathon tomorrow. My time was 56:20 which is about 8:10 pace. I ran out with everyone and then me and James ran back again. I was going to add on at the end but I started feeling sick and decided it would be better to just save it for tomorrow. (Pegasus 242)

I was planning on not doing this very hard because I was exhausted. Because I had been at EFY all week and I was getting up extra early to run I was getting about an average of 4 and a half hours of sleep a night. I warmed up with Steve, and my dad and then a little bit more with carol. I was really happy with my race today. I ended up running 1:28:30 which is 6:45 pace. That's 7 seconds per mile faster than Deseret News 10k. I didn't know what I could do so I tried to be conservative at the start. I was still able to hold a conversation till about 8 miles into the race. At the end my legs were very beat up, so I don't know if I would have been able to start faster and hold it. The pace felt pretty easy and my legs didn't start to fatigue till mile 9 and a half or so. While I was running there was a group of guys talking about there garmins. One guys garmin wasn't working because he said we were running 6:10 pace, but another guy said his said 6:30 pace. I don't know if either of them were right because it felt pretty easy, closer to 7 minute pace.  I threw up at mile 8 which wasn't very pleasant especially since the next water station was a few miles away. Starting at about mile 9 I got bored and needed a new way to push myself. I noticed there were dots on the trail, and that each set of dots was 100 meters apart, so I started doing speed changes. Then at 11 and a half I passed a guy but then he came up to me and told me to stay with him which really helped me. After the race I cooled down with Carol. Then me and my dad went to the massage school and got massages. I will be sore tomorrow. I think I probably should have worn a heavier racing flat because my feet are very sore.

This morning we met at sugarhouse park and ran this route:

http://www.gmap-pedometer.com/?r=1225263

It was 6 miles. It took me 51:00, so not as fast as I would have liked to have went but my legs are still pretty sore and tired from the 1/2 marathon on saturday. Especially my calves. After the run I went and sat in the river at Sugar House Park for 10 minutes. Hopefully my legs will feel better for the speed workout tomorrow. (Pegasus 248)

Today we did a speed workout on the track. We warmed up 8 laps slow, then 4 laps of speed changes and 1 lap slow. Then we did a mile, 2x800, and 2x400. These were my splits:

mile: 6:25, I wish I would have ran faster but my legs are still tired from the half, after this we jogged 2 laps slow

800: 3:02, jogged 2 laps

800: 3:03, ran by myself on this one, jogged one lap slow

400: 1:20, jogged one lap

400: 1:18

Then we cooled down about half a mile to a mile. My legs are still pretty stiff and tired. I hope they will be back for Great Salt Lake 1/2. (Pegasus 252)

We started at the JCC and ran on the trail towards the zoo. We were supposed to do an interupted run. We were supposed to run 8 minutes, stop for 30 seconds, run 7 minutes, stop for 30 seconds, run 6 minutes, stop for 30 seconds, run 5 minutes stop for 30 seconds and keep doing 5 minute intervals till the end. I don't know what my total time was and the group didn't stay together very well. But it was a good run and I felt like I kept a good pace. (Pegasus 258)

We warmed up today by doing a loop around the block by cottonwood complex. Then we did 10 100 meter strides. Then we did 2x25 crunches and 2x10 push-ups.Then everyone played ultimate frisbee, but I'm not really a fan of that game so I watched then I jogged about a mile with my dad and emily. My legs are a little bit sore and tired. (Pegasus 262)

Today we ran at Liberty Park. We did 1 lap to warm-up then we did 10x1 minutes. I didn't do them very hard because of the race tomorrow. I was at about 7 minute pace and then 9 minute pace on the slow part. Those took 2 laps, then we did 1 lap cooldown. It felt good but my legs are a little bit tired. (Pegasus 268)

I really don't enjoy thinking about this race, ever. Not before, during, or after. So I'll keep this short. It was an okay race. The entire time I wanted to quit, but I didn't. My pace was 7:45, so I didn't push very hard. The wind was really annoying.

Today we ran at Sugar House Park. We warmed up 2 miles. Then we did 8 hills that were 400 meters long. I ran them between 85 and 95. It was one of the hills on the state course. We ran in groups of 10, and jogged back to the start after each one. The hills felt easy, I probably should have pushed up the hills a little bit harder. I wore my spikes, and they felt really good. I think they helped alot. After we cooled down about a mile. (Pegasus 271)

We met at Sunnyside Park this morning and did a run that was 6 miles long. We ran through campus then up to 11th avenue, through the cemetary and then back the same way. We just ran easy. It felt good, and my legs were fine. (Pegasus 277)

Today I had an awesome workout! We met at Sunnyside park and ran down to the track, did a mile of speed changes and then ran back to the park. Then we did 6x800 jogging 400 in between. We did them in the grass. My times were 2:56, 2:50, 2:51, 2:50, 2:48, 2:42. They all felt really good. My legs didn't get tired except for in the last two, and I wasn't really breathing hard in any of them either. I think I could have went faster in them, but I'm happy with my times anyways. Then we did a loop around the park for our cooldown. (Pegasus 280)

Yesterday, I went tubing and we hit a bump and I hit my friends head and ended up with a migraine and a black eye. So I didn't feel so great this morning, my medicine hadn't quite worn off yet, and it hurt to run downhills because of the bouncing. But I still ran, we ran on the pipeline trail. We ran from Burch Hollow to Rattlesnake Gulch and back. It was about 7.5 miles. It took us 1:01. My legs are starting to get tired. (Pegasus 287)

Today we ran at Liberty Park. We did one lap warm-up, then 10x100 meter strides. Then we did a time trial that was 1 1/2 miles. I ran it in 9:22. Then we did 2 laps cooldown. It felt really good, last time I did this time trial I ran a minute slower. My left knee is hurting, I don't know why, it started hurting last night and has been hurting ever since. After practice my dad made everyone breakfast since it was the last day of summer workouts.I'm excited for PC 1/2 tomorrow. (Pegasus 293)

Today when I got to the start it was really cold, and I wasn't prepared for it. I didn't have anything other than my uniform. I was too cold to warm-up so I just sat in the car till 5 minutes before the start. Once the race started I felt good. My legs were tired, but I wasn't too concerned. I was planning on taking it easy on the way out and then pushing on the way back. My legs were cold and stayed that way the whole race, which made it hard to push. Going into the race I wasn't very excited to run. I had even talked myself out of starting the race earlier in the morning, but I ran anyways. I felt good at the finish, my legs were just starting to thaw out, but my feet were killing me. I felt every rock I stepped on. My time was 1:37.07. I was 6th woman overall. I don't know any splits because I didn't have a watch.

AM- This morning we did a 5 mile loop from the track. I felt ok but, my legs were tired. I was able to keep up with the lead guys for the first mile but then my legs got tired and I couldn't stay with them anymore. After the run we got to the track and did a 300, but I don't know what my time was. Then we did 10x100 meter strides, really slow. I don't know if you can even consider them strides. It was basically jog 100 meters stop for a couple minutes and then do it again.

PM- We met at the track at 4:30 today for another run. It was really hot and I haven't been running in the heat of the day lately so I basically died. We ran to sugarhouse park, did a lap around, and then jogged back. I ran with the lead guys to the park, and then half way around it. The only reason I was able to keep up with them was because they were pretending to be cars by slowing down for speed bumps, stopping at stop signs, etc. After I dropped back from them I slowed down alot and stopped several times for water. (Pegasus 304)

Today was the first day of school :( so our workout was at 2:30. I am definetly not used to the heat, so it was really hard. We did a 2 mile warm-up around the block. Then we did 10x200 at a pretty comfortable pace, at least it should have been but it was so hot that they still felt hard. Most of them were around 45 seconds. We did them continous, jogging 200 in between. Then for our cooldown we did 2 laps slow. Tomorrow we have a 5k, which I'm excited for because it's the first race of our season! (Pegasus 306)

Today our race was at Wheeler Farm. When we got there we did a warm-up that was about a mile and a half. Then we did the race, that was pretty interesting. Within the first 50 meters the course had 2 turns, and had already narrowed to single file. Then 100 meters later we ran next to the river (so close that you were practically in the river and at one point you had to jump over the water). After that the course was pretty good, but it wasn't marked well and the road we were on split several times, but didn't say which way to go. Then about a mile into the race a trailer was ahead of us, and it took up the whole path so it was hard to pass. Other parts of the course had lots of turns, and some spots with deep sand. I felt pretty good during the race, but it was very hot. I was so thirsty during the race, and my mouth had dried out so I couldn't swallow. I could have pushed harder, but I gave up mentally during the race, and didn't really try to catch the girl ahead of me. My legs were fine, but I was breathing hard. After the race I wanted to know how long the course really was because it was supposed to be a 5k but based on our times I didn't think that was right. I found someone who had a garmin, I borrowed it and jogged the course again. It turned out to be 3.25, so it wasn't way long, and my time should have been faster but overall I was happy with the race, plus our team took first scoring, 1,2,3,6,11. The boys also won scoring, 3,5,6,8,11.(Pegasus 307)

AM- Today we met at the track and ran down to liberty park, then did 2 laps around the park and ran back to the track.It was just an easy recovery run, but the hill on the way back wasn't all that fun. It was 5 miles.

PM- Today we ran from the track to sugar house park. Once we were at the park we did  some hills. We did the biggest hill on the state course plus the downhill after. We did a hill and then a stride across the soccer field. We did 6 sets of this. Then we ran back to the school. The hills felt really good. They were 400 meters long and I don't know what my times were, but I think I did good. I finished with the varsity boys on pretty much all of them. The strides in between the hills felt good, I think they just gave us more recovery time than anything. It was 6 miles total. (Pegasus 318)

AM- I did the Old Mill Golf Course loop this morning. It felt really good. It is a really hilly course. I don't know my exact time but I think it was about 27 minutes. I finally got a watch so, I'll have to start wearing it so I know my exact times.

PM- We did a trail run today. Going into the run I was dehydrated and very hungry. The run was horrible it was very hot and I couldn't swallow or talk until I got to the drinking fountain which is 4 miles into the run. I ran really slow. I wore a watch but the time meant nothing because I kept forgetting to start and stop it. (Pegasus 327)

This morning I ran about 1.25 in Midway at Swiss Days, then I ran tonight by my house 6.5 miles. It felt good. I ran in the golf course and up on Wasatch a little bit. My legs felt fine but there were a lot of hills. I ran with Clayton. Our time was 1 hour 18 seconds. (Pegasus 335)

I ran in the Payson Onion Days 5k today. I did a little bit of jogging to warm-up and then I started the race. My goal was to break 20 minutes. The first mile I started out in 6:20. I felt good, and the mile marker seemed to come really fast. From mile 1.5 to the end it was gradual uphill and was quite a bit harder. My second mile was a 6:26, my last mile was 6:28 and my last tenth was 40 seconds for a total time of 19:54. As I was getting closer to the finish line I was so tired and I was counting down the minutes. I didn't think I was going to make it, but luckily I did. After the race I jogged the course again with Sasha, Ted, my dad, and Braden. James did part of the course with us, but he didn't need to go as far so he turned around early.

AM- For our morning workout today we did one mile warm-up on the track, then we did a mile of speed changes and one lap slow. Then we did a mile. I was supposed to shoot for 6 minutes. My splits were 1:27, 1:31, 1:28, 1:25 for a total time of 5:52. I was really happy with that because my fastest mile during track was a 5:55. Then we jogged 2 laps slow and did 6x400. We were supposed to do 8 but we were going to be late for school. I was supposed to run between 1:25 and 1:30. My splits were 1:21, 1:22, 1:22, 1:20, 1:22, 1:17. We jogged 1 lap in between each 400. Then we did 3 laps slow for our cooldown. The workout felt really good. My legs were getting tired on the last 400's, but I still felt like I could have done more of them. It was nice doing the workout in the morning. It was lots cooler.

PM- This afternoon we did an easy run. We jogged a mile on the track. Then we did some stretching. Then we did a short run from the track that was 2.75 miles (Pegasus 341)

I didn't feel like I ran very well. My time was slow. I gave up mentally. The course was hard, but I should have ran it faster. I need to do more hill work. I think my legs might just be tired.

AM- We ran down to liberty park. Then we did one tempo lap. I took me 10:50. Then we ran back to the school. It was a good workout. I've been getting a sideache on every run for the past week or so and I don't know why. I've been doing crunches and I don't think it has to do with what I'm eating. Hopefully, I can figure it out.

PM- We ran on the track. We did one mile slow. Then we did a mile in 7:15, jogged a lap. Then we did another mile in 7:30. Then we did one mile cooldown. (Pegasus 348)

Today we ran from the track. We ran up to legacy bridge and then back to the track on sunnyside. It was an easy run. My legs felt good. I hope I can run well in BYU tomorrow. (Pegasus 352)

Today I ran a 5k. My legs felt really good going into the race. I didn't think about the race at all, I was just planning on running how I felt. I was really happy with my race. It felt good the whole time. I didn't go out very hard, and I was stuck behind the back for the first quarter mile or so. Then there were turns in the course so I went to the outside of the pack and was able to get around alot of people. I ran a 20:05, which is 30 seconds faster than last year. At mile 1 I heard someone yell 6:08, but I'm not sure. I don't know any of my other times though because I didn't wear a watch. I was happy with my time, and I think I probably ran better today than I did on Monday since it was a grass course.

Today I had a really good workout. We did one mile slow. Then we did a mile of speed changes and one lap slow. Then we were supposed to do 10-12 400's. I did the first ten in 75-79. I thought I was done, but a few people were doing all 12 so I decided to finish with them. I did the last two,and my legs felt horrible. In between we jogged one lap slow and then rested till it was 6 minutes. For a cooldown I could only do 1 lap because I was so tired. I did the whole thing in Pegasus because I only brought my spikes which have 1/2" spikes in them and so I couldn't wear them on the track. (Pegasus 360)

AM- This morning we went for a run up to 11th avenue, through the cemetary and back. This is the way we went:

http://www.gmap-pedometer.com/?r=1309040

I felt good. My quads are sore from yesterday. I ran with the varsity boys, so I ran at a good pace. After my left quad was hurting quite a bit so I iced it and took some ibuprophen. I hope by tonight it is feeling better. (Pegasus 366)

PM- Today we ran from the track to SugarHouse park for our warm-up. Then we did hills that were 400 meters long. At first we were supposed to do 10, but everyone was really tired. When we got to the 6th one he said we could be done or do two more. I wanted to do the last two, and felt bad about not doing them but Emily said it would be better for me not to do them since my leg was hurting really bad. Then we ran back to the school for our cooldown. In between the 400's we jogged a 400, and then waited till it had been a total of 5 minutes since we started the previous one. (Pegasus 368)

Today we had a race at Murray park. The course was the same as the Murray Invitational Course. We got there and warmed up jogging part of the course, a little bit more than a mile of it. Then we did some strides and ran the race. I ran 20:08. My leg hurt a little bit but not much. Then I cooled down a little bit. (Pegasus 369)

This morning we ran at sunnyside park. We did 3 laps around the park slow for our warm-up. Then we did 5 laps around the park running the first half at a faster pace and jogging the second half. Then we jogged 3 laps around the park for our cooldown. My legs felt good. (Pegasus 373)

Today I had a good race. I had a couple of goals going into the race. I wanted to break 20 minutes, be in the top 15 and, be the first runner from my team. We got to the park around 2:15-2:30. Then I had to sit around for a while because my race wasn't till 5. I started warming up around 4:15. I was feeling nervous, and I'm not sure why. The two previous races I didn't get nervous at all, and I felt like it helped me run good races. So then I started getting nervous that I was nervous. But, once the race started I was fine. I started out at a good pace, but It was really crowded. There was lots of pushing and it was hard to go around people. In the first part of the race I was somewhere in between 35th- 45th place. I tried to stay consistent through out the race. My first mile was in 6:20. I did a good job of staying even, because my average pace for the whole race was 6:21. I don't know what my 2nd and 3rd miles were but obviously within a few seconds of 6:20. I felt good, but my legs were really tired. I kept telling myself to quit, or that I should just give up. Luckily, I didn't or I wouldn't have achieved my goals. I was able to do everything I wanted to in the race. My time was 19:44, and I was eleventh overall. I was excited about my race. After the race I found out that one of our top runners was signed with a modeling agency, and is going to New York for a few weeks and then maybe Italy. We don't know if she'll be able to finish the season. Hopefully, she can but if not I hope someone can step up and take her place.

Today our team ran a 5k that started at the capitol, and finished at the Gallivan Center. It was a fast course, but it was certified so it was a true 5k. My goal was to break 19:30. The entire race the varsity boys were running together about 50-100 meters ahead of me. I wanted to catch up to them really bad but I was going as fast as I could. It was frustrating being able to see them the entire race. The finish came sooner than I thought it would. I think if I would have known where it was I could have ran faster. My time was 19:12. Next week I'm running a Women's 5k in Boise. I would like to break 19, but I don't know exactly what the course is like. Hopefully It will be a good race.

AM- This morning I ran to Liberty Park did 2 laps around the park and then ran back to the track. While I was running I tripped over nothing and fell. Don't ya love it when that happens? Other than that I felt pretty good. (Hayward 5)

PM- We ran to sugarhouse park, did the state course, and then ran back to the school. I felt slugish, and didn't feel like running. I ran pretty slow. (Pegasus 380)

AM- We ran from the school up sunnyside to foothill then we turned left and ran down around the VA and back to the track. When we got to the track we did 2x300 and then 2 laps cooldown.

PM- We did 1 mile slow, then 3 laps of speed changes and one laps slow. Then we were supposed to do 6x800's at 2:45- 2:50 pace. I was having an off day and wasn't mentally ready for the workout. I ended up doing 4 between 2:55-3:05. (Pegasus 388)

I didn't feel like running today. I started the race and once I had a decent lead I just stayed even, because there was no reason for me to push. I thought I pulled my hamstring at the start of the race, because it hurt really bad. I backed off a little bit and it hurt but was ok. Then we cooled down about 2 miles. (Pegasus 290)

AM- We ran one mile slow, then we did a loop on the soccer field that was around the soccer field and up the hill twice. We did it 8 times at about 7:00- 7:30 pace. Then we jogged three laps slow.

PM- We warmed up one mile, then we did 8x200, I'm not sure how fast they were. We jogged 200 in between and did it continuously. Then we did 10x100 meter strides and 6 laps slow. My hamstring felt fine till I did strides. (pegasus 399)

Ran with Emily on a trail by the hotel. My legs felt slugish. My hamstring didn't hurt too much till after the run. (Pegasus 402)

Warmed up with Emily for about 15 minutes, did strides. My legs felt good, but I think the strides aggrivated my hamstring a little bit. The race went well. My first mile was 6:15, the second mile was a 6:30, and the last mile and a tenth was 6:35. The second mile had some uphill in it. My hamstring felt good. I wish I could have ran 20 seconds faster, but that's ok. Maybe next race. Then I cooled down with Emily and a few other people.

Warmed up one mile slow, then a mile of speed changes, then 1 lap slow. Then we had a short meeting, jogged another lap and then did the workout. 1 mile, 2x800, 4x400. I felt slugish and my times weren't good. All of them were slower than they were supposed to be. I'm not sure why. These were my times:

1 mile: 6:10 (1:30, 1:35, 1:30, 1:35)

800: 3:03

800: 3:06

400: 1:25

400: 1:25

400: 1:27

400: 1:23

Then we did 4 laps cooldown. I jogged one lap in between each interval. (Hayward 7)

AM- Ran down to liberty park, did 2 laps around, and then ran back. Ran at an easy pace. (Hayward 12)

PM- We ran 6 miles. We went down town, but I don't know which way we went. We took it really easy. (Hayward 18)

AM- We ran 2.25 miles. We met at Sunnyside park. Then we did 1 lap warm-up, 3 laps of 300 meters fast and 300 meters slow. Then we did 1 lap cooldown.

PM- Today I warmed up we jogged a little bit on the course, and then did some strides. I was a little bit confused about the course going into the race. Started the race and ran the wrong way 4 different times. One of the times I cut about a quarter mile off the race and ended up running 17 something. The course wasn't marked well at all. So after the race, my dad asked me if me or any of the people that followed me wanted to run the boys race to get an accurate time. Two people had followed me, and one wanted to run it again. We ran the boys race. I ran 19:29. It felt pretty good. My legs were tired, but other than that I felt just fine. I was even talking to some people during the race. I think I was 13th in the boys race, but I don't remember for sure. After the race we all played sharks and minnows for our cooldown. That was fun, but not much of a cooldown because the whole point is to run fast enough so you aren't caught. (Hayward 21)

AM- We met at the track. Then we ran up to Sunnyside park. We did one lap warm-up, then we did fartlek. We did 5 sets of 2 minutes fast, 1 minute slow. Then we did 5 strides, and ran back to the track for our cooldown.

PM- We warmed up 1 mile slow, then we did 2x300. Then we went for a run. We probably only went about 3 miles. I'm not sure where we went. (Hayward 29)

Today we ran at Sugar House park. We looked at the state course, and then we jogged it slow but didn't do all of it. Then we did a few strides. (Hayward 32)

It was cold and windy today. We warmed up by jogging part of the course. It was about a mile. Then we got back and found out our race started a half hour later than we thought, so we put our sweats back on and ran to the school to stay warm and use the restroom and get a drink. Then it was time to head to the start line. We got to the start line and did some strides. Took off our sweats and the race started. My legs were tired right away. I didn't feel very good, but I wanted to place well. I started slow, and it took me a while to work up through the group. In the first lap I got a pretty bad sideache, but I just kept pushing and it went away or I just didn't notice it anymore. In the second lap my dad told me with about a 1200 to go that I was 4th from 4a and the girl 4 people ahead was 3rd. I focused on working my way up to her and I passed her with about a 400 to go. My final time was 19:54. My time wasn't that great, but I was happy with my place. Our team was second to Orem. After the race I cooled down a little bit watching the guys race,and then with them after their race. They ended up being 3rd with Orem and Provo ahead.

Went for a short jog. Probably more of a waste of time than anything. I had too many runs this week that weren't quality. I really need to focus this next week so I will be ready for state.

Went for an easy run today just to loosen up. Ran 1 lap around liberty park, then I ran to the massage school for a massage. The run felt good. I thought I held a good pace, but I don't know what my time was. I think I'm going to start wearing my watch again. My legs felt good. (Hayward 35)

AM- We ran to sugarhouse park, then we did 4 hills. We did the biggest hill on the state course, but we just went up as much of it as we could in 10 seconds. Then we walked back down backwards. We rested 2 minutes in between. Then we did some strides on the state course. We did 5 of them, and we started 1 at a time 5 seconds apart trying to catch the person in front of us. Then we ran back to the track.

PM- We ran up to Sunnyside park, then we did 1 600 meter loop for our warm-up. Then we did 10x600. For the first 200 we were supposed to go really fast and then settle into race pace till the last 100 meters where we practiced kicking into the finish. We rested 2 and a half minutes in between each one. Then we jogged around the park and back to the school. It was a good workout, but it was hard and my legs were tired. (Hayward 44)

AM- This morning we ran down to liberty park. We did one lap around and then ran back. I'm sore from yesterday, but other than that it felt good. (Hayward 47)

PM- Today we ran to sugarhouse park for our warm-up. Then we ran the state course doing 2 minutes on and 2 minutes off. When we were doing the recovery part we jogged backwards on the course to the other kids. Then we ran back to the school. (Hayward 54)

AM- This morning we ran 3 miles at a good pace. My hamstring in my right leg was bothering me until it warmed up, then it was fine.

PM- We warmed up a mile and a half, then we did some strides and ran the race. My time was 19:06. It was an out and back course, I ran back 30 seconds faster than I went out. I couldn't motivate myself to push harder because there wasn't anyone nearby. Then we cooled down about a mile. (Hayward 59)

AM- This morning we did 2 laps slow, then we did some stretching. Then we did 6 laps of speed changes and a mile cooldown. (Hayward 62)

PM- We went for a short easy run. It felt good. (Hayward 65)

AM- We ran 1 mile warm-up, then we did 16x200 at about 40. They were just to open up on but not sprinting. In between each 200 we jogged the rest of the lap and then went right into the next one. They felt good, but my foot is hurting a little bit. Then we did a mile cooldown. (Hayward 71)

This morning me and Ruth ran together. We met at the high school and did an out and back run. It was 6 miles. It was all uphill on the way out and downhill on the way back. It felt good but my legs felt slugish and stiff (I think from the 5 hour car ride the day before). Other than that it was lot's of fun. Good Job to everyone who ran the marathon! (Hayward 77)

Today we had the Dr. Sager's Fitness Challenge mile. Its something our school is doing because our principal (Dr. Sagers) wants to loose 100 lbs. Everyone that is participating ran 1 mile today, and from now till spring we have to do something 100 times (bike rides, miles, swims, etc.) Then in spring we run another mile. Everyone who does it all gets to go to Raging waters with Dr. Sagers.

Anyways, I warmed-up 1 mile then we did the mile. I ran it in 5:55. I was really sick today and didn't even go to school half the day. I think I have the flu or something. I wanted to run a 5:40, but considering how I felt I was ok with it. It went by so fast, I never had time to think about catching the person ahead of me or pushing myself. After the race we did a cooldown of a mile. Hopefully I can get better by region.

The team went for an easy run on the jordan river trail today. It was 3 miles. We went at a good pace. My legs felt really good. Hopefully tomorrow I can run well. (Hayward 80)

Basically, region sucked. Yesterday I got a migraine and I don't think my medicine had worn off yet. My legs were so tired. Running up the hills was really hard, but oh well. At least it wasn't state.

We did a 5 mile loop from the track that goes up past the zoo and through the golf course. I felt sick on the run and stopped a couple of times, but when I had about a mile to go I started to push really hard. It felt good, then when we got to the track my dad had us do 2x300 walking a 100 in between. I did them all out. Overall it was a good workout. (Hayward 85)

Today we did one mile easy, then a mile of speed changes and then one lap slow. For our workout we did 8 sets of 400, 200. We were in pairs and one person did the 400 the other did the 200. The person doing the 400 would start and when they got to a cone that was at about 230 meters into the 400 the 200 person would start and had to try and catch them. Then you would switch and keep doing so till both people do each thing 8 times. After the 400 you jog a 200 and after the 200 you jog a 400. I got times for the 400's but not for the 200's but I'm guessing they were all under 40. My 400 times were:

1- 75

2- 78

3- 76

4- 74

5- 75

6- 70

7- 75

8- 75

They all felt really good. My legs felt great and didn't even feel tired till after the 70, then it started to hurt. For our cooldown we did 3 laps slow. Now my legs are sore so I'll have to take an ice bath. (Hayward 89)

Today we went for a run on the pipeline trail. Ruth joined us and that was fun! We started at Burch Hollow and ran to Rattlesnake Gulch and back. On the way back we did 5 1-minute repeats. They felt really good. My legs fell good but are a little bit sore from yesterday. The weather was nice. It was raining a little bit but not too bad. It was so pretty up there with all the leaves changing colors and falling. (Hayward 96)

I just went for an easy run today at liberty park to loosen up. My left knee was hurting and I felt stiff. (Hayward 98)

We did one mile warm-up, then a mile of 200 on and 200 off, then a mile of speed changes, and a mile cooldown. My legs felt good but my knee still hurt a little bit. (Hayward 102)

We ran up to foothill and then around the VA and back. Then we did 1 300. My legs felt good. We just ran slow to loosen up. (Hayward 105)

We warmed up 1 mile. I felt great. My legs felt really good. I was excited to run. I was happy about the weather conditions because I prefer bad weather. We did strides and they felt good. Then we went to our boxes, and I started to feel really sick. I'm not sure if it was nerves or what but I just told myself to relax and the race would be fine. The race started and I felt like I had a good start. We went up the hill and then were on the flat part. My stomach was hurting more and more. At the top of the downhill I remember thinking to myself that it was my stomach that hurt not my legs and I would be just fine. Then going up the big hill I slowed down alot. I was passed by at least 5 people. Mentally I had quit, but then I regrouped and tried to push realizing I was only a mile into the race and I could make up for it. I pushed and passed a group of people, but then I just kept feeling more and more sick, and my legs started to cramp. I basically gave up and was now just trying to finish, I was letting lots of people pass me at one point I even considered dropping out, but at least I finished. After the race I was really cold and still felt really sick. I think I was dehydrated because when I thought back through the day I hadn't drank any water. I feel really bad about the race. I should have done better, but I have to move on now. Nationals are in a couple of months. I need to refocus and hopefully I can do better there. (Hayward 106)

Decided it was time to go for a run, since I hadn't run in 3 days. I just wanted to go for an easy fun run. I ran 4.25 miles. It took me 39:30 so I just took it easy, and didn't push the pace at all. Here is a map of where I went:

http://www.gmap-pedometer.com/?r=1404277

My legs were really achy and stiff. It took them about 20 minutes to loosen up. The weather was perfect and it was really pretty outside. I could have kept going but decided I would save it for another run, possibly tonight. Next, I want to focus for the USATF cross-country races. I'm going to add a few things to my training to hopefully help improve my times. I'm going to start stretching and doing strength conditioning. I think combining those with my regular running should hopefully help me to get faster. (Hayward 112)