Running!

I went in the middle of the day and it was nice and cool.  My dad and I went 4 miles, then I was feeling great so I went another 2.  The new shoes are working out really well.

In the morning we went to Liberty and did fartlek.  It felt pretty good.

We went to Shriners in the afternoon, I did about 8:20 miles, which is a big improvement for me for a more relaxed run.  I'm getting a blister from my new shoes.

I am not sure exactly what my time was because I didn't look at my watch until a few seconds after I finished, but that is a pretty good guestimation.  Before the race we did a 2 mile warmup.  For the race I stayed with the girls for the first 2K at a 4:40/K pace, then I slowed down a little bit.  It was kind of hot and I was tired, but overall it was a pretty good race.

After the workout we did 3 hills, 400M with 400M recovery in between.

In the morning I did 4.5 miles.  In the afternoon I did 4, 2 miles of speed changes.

Like Susannah, I just put the division place as the place I scored for East in.  We did a 2 mile warm up and some strides at the start line.  At the beginning of the race I started out a little too slow and got boxed in, which was frustrating because I felt like I could go faster.  When things spread out a little more I got ahead and passed some people.  The course was slow, so the race may have been a little longer than a 5K, but I'm not sure. 

In the morning we ran to Sugarhouse Park and back and did about 5 hills.

In the afternoon we did a 1 mile warm-up, 1 mile speed changes.  Then we did ladders, 200-1000.  My splits were:  200-45(?), 400-1:37, 600- ?, 800- 3:56, 1000- 5:13, 800- 4:07, I skipped the 600 for a little better recovery, 400- 1:40, 200- 39.  Those are about right.  Then 1 mile cooldown.  It was really hot. 

Morning about a 5 mile run, around the VA loop, back to do some hills, and then a five lap cooldown on the track. 

In the afternoon we ran around Sugarhouse.  My ankle was hurting, and we have a race tomorrow, so I took it pretty easy.

We did a warm-up and cooldown, and I didn't bring my watch but I figured it was about 3 miles altogether.  I'm really glad we didn't do a workout after because my ankle was sore.

We wore flats on the course.  I was passing people throughout the race.  I passed one on the killer hill, and one about 150 meters before the finish.  Last time I didn't give myself enough space when I passed, but this time I did and I finished ahead of her. 

A couple of easy laps around Sunnyside Park.  I'm excited for the race tomorrow!

In the afternoon I did my lifeguard 500s with my friend Casey, who is a fabulous swimmer.  I learned how to flipturn but I still need to perfect that art.  I also learned that when I kick I'm not getting any momentum, because using a kick board I didn't really go anywhere, so I need to learn to do that better.  Sometime I want to do a triathlon, so I better learn how to swim efficiently. 

I did about a two mile warm-up.  My foot was really hurting and it didn't warm up.

The entire race was brutal.  My foot hurt so bad with every step, and even though I was pushing hard my time was a minute slower than Wednesday.  I'm staying off of it this weekend, but I'm worried it's bad. 

On Monday I went to the doctor and got my foot x-rayed.  It was a complete fracture and I will be in the boot, and not running, for 6 to 8 weeks.  It is pretty much a really, really big bummer.

Today I rode the stationary bike for 30 minutes, Emily says an hour of cross training equals about 5 miles running so I am counting it as two and a half miles.

Today I rode for 30 minutes again.  I did a 5 minute warm-up and cooldown and in between I did "bike fartlek", one minute on and one minute off 10 times.

25 minutes on the bike

I went to Steiner with Susannah.  We pool ran for half a mile, it was way fun and I really loved it.  Then we swam, I did 1/3 miles.

40 miles of pool running with Susannah.  very fun.

30 minutes on the bike. I studied for my biology test tomorrow because I forgot my ipod and it was bor-ing.  so much that studying biology vocab is more interesting :)

Susannah and I went pool running for about an hour.  It was really good, I felt like I was able to mostly keep my heart rate up this time. 

50 minutes on the stationary bike.  :P That is a LONG time on a bike.

30 minutes on the bike