Running!

Fartlek, felt great today.

42 min on the wind trainer

wonderful run above the inversion on Pipeline! 

Running, then eliptical for 12 minutes.

Great run, I had a sore throat but still felt good running.

Speed.  800 at 3: 10, 4 400s at about 1:38, and 4 200s at 37-38.

Trail running :)

Speed.  2 sets of 300, 1000, 300.  My 300s were around 1 minute each and my 1000s were 4:01 and 4:03. 

First day with new shoes, they feel great!

3 sets of the circuit (3 sets!) and then Liberty.  We got Great Harvest afterward :) 

xc skiing in the morning

Speed in the afternoon, 6 sets of a 400 and a 200.  The first two were at 1:38, 49, then I warmed up a little more and did the next 3 at 1:30, 45.  The last one was 1:25, 38.  I was glad because I improved each time.

I was really sore from yesterday...

We did a speed workout at Sugarhouse, I was really sore especially on the hills!

We did a speed workout today- I was off by about 5-10 seconds and I think it's because I've come down with a cold or flu- I can't tell which.  Near the end of the workout everything was turning weird colors, and I'm not sure why, but I might need to get more sleep.

Run felt great!

Speed today, it was rainy and windy and cold and I felt terrible.  My times were resultingly pretty terrible... when I got home I unpleasantly discovered that I either have the flu or food poisoning, I'm guessing the latter because I was feeling good yesterday.  bleh...

Firemen! I love firemen.

Speed.  1 mile at 6:30ish and 6 400s at under 1:30

Fun day.  That meet was too long...

I also PRd :)

I am not sure what my exact time was, but this is pretty close.  I also ran a 400 at 1:09.

PR! It was a really good race, I felt great and it was just cold enough.  My average pace was faster than I've ever run a 2 mile in, go figure.  Probably because the course is downhill.

Trail run, my calves were ridiculously sore.

I ran in the morning, and then I hiked angel's landing!

I actually crosstrained today by swimming!

I ran the 2 mile in my trainers because my foot hurt.  I also did an 800 at 2:51, it felt really good, but I could've pushed a little harder.

Speed!  It was windy and hot.  I did 9 400s at about 1:30 and 2 200s at :38 and :36.

Not speed! It was rainy and cold.  Utah is weird.

PR!  I worked on being mentally tough.

Speed.  1000- 3:42, 800- 3:02, 600- 2;15, 400- 1:27, 2 200s- :36

I ran the 800 in the Medley.  We also did 2 400s and 2 200s.

I broke six! :)

+ 6 strides

I got 3 PRs today! I ran an 800 in 2:41 and I'm not sure what time I got in the 400 in the 4x4.

I ran the 4x4 with my team, I felt pretty good.

First day with my new shoes! They felt very good.

5 miles in the morning and 3 miles in the afternoon.

See, Bill? 8.

3 miles Firemen

It was a pretty good race to start off right before xc training! I'm so excited.

2 800s at 3:34 and 3:36.  I was feeling pretty out of energy and I definitely need to improve a lot before the season starts.

I also went for a 7 mile mountain bike ride and contemplated swimming, but decided against it.

6 miles in the morning, 4 miles and fartlek in the evening

I got up at 4:45 to run before my plane.  It was too early.

Running in Germany is absolutely gorgeous!

3.5 in the morning (HOT) and 6 in the evening.

I know that I got in 37 miles this week- but I've been in Germany and don't remember exactly when I got them.

There are some serious HILLS in Berchtesgaden.  And I mean serious.  It's painful.

Slurpee run in the evening!  I don't think I'll be eating slurpees again for a long, long time... 7 is a lot.

I fell down twice :( on our trail run.  My knee is going to be sore for a little while...

We did a warm up, then 10 hills.  After that we did the circuit twice, and finally our cool down... it was a long run.

We did fartlek on the state course, 1 minute on 1 off, 2 on 1 off, 3 on 2 off, and then back down.

Girl's camp!  I ran with my leader Shawna, the Ironman triathlete.  I was a little intimidated, but luckily, she's been focusing on biking lately.

I slept through my alarm, and after the early morning there is no spare time at girl's camp.

I made up partially for my lack of running yesterday by tacking on 3 extra miles to what I'd originally planned for my run today.  A dog started chasing me, so I yelled at it and it ran away.

7 in the morning, 4 in the evening

Up Emigration and back!  One of the hardest runs I've ever done, I think.

I'm getting excited for the half marathon tomorrow!

Technically, the only reason that I got first in my age division was because Susannah got first overall!

We did a short warmup and then went to the start line.  I started in front, which was a little weird but ok.  After about a mile I got caught by a train coming through!  There were about 6 people that didn't get caught, and as the seventh runner I was the first to have to wait for it (everyone caught up to me...too bad).  I stopped my watch for it and at the end realized that the train took 1:57 to go by.  At the 3 (actually 3 1/4) mile mark I was at 23:58, time adjusted for the train- surprising because my last 5k was over 24 minutes.  A bit before that I started running with a very tall guy, and we stayed together until about mile 9.  It was really helpful to run with him because I didn't have to run by myself.  Then another man passed us and I went with him for a few miles.  I really started to feel sore by the 11th mile, but I kept going, though I slowed down a bit.  Near the end we crossed the train tracks again- the lights started to go on right as I got there, so I did a surge and got through before the barriers went down.  I heard that there were two trains, and one lady ran in between them- crazy.  I was excited to finish under 2 hours, because that was my goal. 

Hills heck week.  I wish that I hadn't had a dentist appointment right in the middle of my workout... it was no good.

5 in the evening

More hills.  My calves were really sore and I didn't have time to take an ice bath!  Maybe I will be able to tomorrow.  I also felt fatigued, so I ate more today.

Also- excitement.  I am on the first page of this week's mileage board!  I don't think that's ever happened before.

Fartlek at Wheeler Farm.  1 minute on, 1 off, 2 on, 1 off, 3 on, 2 off, 4 on, 3 off, 5 on, 3 off, 4 on, 3 off etc. 

Afterward we did a continuous 10 hills.  It was not high, but it was fairly steep. 

6 in the morning, plus firemen (quite entertaining when you're by yourself).

4 in the evening

11 mile bike ride on the pioneer trail- very pretty.

We did so much core stuff!  It was very hard for all of us little runners.  It made me feel weak.  I hope we never do it again.

4 miles in the evening

Up Pipeline trail.  Bill ran behind me the entire last half of the trail, which made me push.  It was probably good for me.

3.5 miles in the evening, which, in spite of their slowness, kicked my butt.

Speed!  Aughhhh

1 mile- 7:05  800- 3:34 4 400s- 1:36, 1:40, 1:41, 1:37.  I've got a lot to work on this season, but I'm hoping that the slowness is at least partially attributed to my heavy mileage the past few days and last week.

Felt pretty good!

2 fast miles at 7:00 and 7:20- the last one slowed down more than I would have liked, probably because I was chasing people the first time.

I didn't do the whole thing because I had work, but I did most of it and then added on about a half mile on the end because I got to Sugarhouse a bit earlier than expected.

 5 in the evening

7 in the morning, fartlek on Pipeline.

My Achilles was achilling me. Heehee.  but seriously, it hurt.  I also saw a huge spider.

6 in the evening

On Puke/ Heartbreak Hill.  It didn't go so well, my new shoes are really pinching a spot on my ankle and I don't know what to do about that.

4 800s w/800 recovery in between at 3:32, 3:30, ?, 3:34.  Odd because usually my first and last are the fastest.

It took me about 4 miles to start feeling good, but after that it was a nice run. 

4 400s on the sleigh ride hill.  I did them at 1:48, 1:52, 1:54, 1:58, 1:48.  I was kind of dogging, but it was still all right.

I fixed my shoe problem! (I think...trail running tomorrow will be the ultimate test).  It was digging into my left ankle and I did up the laces through the very back holes and it didn't hurt as much.  I really hope that this is the right solution.

4 mile run in the evening

I got lost, but I am of the firm belief that I either did 13 miles or gave an equivalent effort, because that was basically the worst run ever.

Best 800s so far this season!  3:26, 3:28, 3:20, 3:19. 

8 miles in the morning

4 in the evening.  I shouldn't have had that donut in the morning.

Speed- I had a good day.

1 mile at 6:57, then 2 800s at 3:16 and 3:09.  My last mile was 6:53 and I got a negative split!  I never get those, so it was a big deal.

10 400s all between 1:47 and 1:51.  I stayed pretty consistent.

5 mile run in the evening 

It's dang hot.  and I mean dang hot.

4 in the morning

afternoon- GAH! 1 mile at 7:05, 7:18 then 800 at 3:26

XC time trial- I got a 19:08 on about a 2.5 mile course.

4 in the morning, 4 in the afternoon (2 miles of speed changes)

I did a lot better than last year, so I'm glad to see improvement.  I hope to continue to improve over the season and relearn how to push myself.  I feel like I'm not performing at the level I could be at, and this may be because my legs are tired. 

4 in the morning

10 hills in the afternoon.

I felt pretty good about my race, and I knocked quite a bit of time off of last year, which was good.  I want to get out a little bit better and work harder during the 3rd mile.

My first 10k!  Ha, I can't believe that it was my first.  It was a pretty good race, not too hilly, and I feel like I maintained a good pace throughout the race.  I got a silver dollar for winning my age division, and my sister got a medal and a jacket in a raffle.  Onion (ongion) Days were pretty great ;)

4 miles in the morning, we did 2 staggered 300s and some sprints.

6 miles in the afternoon, we went over the course for tomorrow.

The course was really hilly and I couldn't see anyone, but I still felt like I had a good workout.  Bill said not to race it, so I didn't go all out, and it was quite enjoyable.  I passed people on the uphills :) and made sure not to get passed on the downhills.

 I felt pretty good about my race!  I got a lengthy warm up with Natalie and Abigail, and then we did some strides.  I fell down when the race started, but they shot the gun. However, after that, I fell down again, but I got up and kept running, luckily, because they didn't shoot the gun again.  Luckily I wasn't the first to fall down either time- I fell on top of other girls.  It meant that I was passing throughout the race, but that was nice for keeping me mentally tough.  I finished about 10 seconds behind Josephine, which I felt was quite an accomplishment.  That is definitely a PR for the course and, I think, for an xc race for me :)  It went so well because I brought it to the field for BIOTECH.

We also ran the torch.  I only got a little burned.

I read Susannah's blog to get this total :)

Firemen in the morning.

Speed in the afternoon:  6 800s at 3:20, 3:27, 3:30, 3:27, 3:28, 3:30.  I hit pretty close to my pace for the first four but not the last two.

I haven't a clue what my actual time was because I forgot to stop my watch, but this has got to be pretty close.  It was rather hard because my quads were sore from yesterday.

5 in the morning, 10 in the evening.  They were just runs, no speed or hills.  I love just runs.

Speed.  We did 1 mile and then 8 400s.  My mile was 6:41 and my 400s were 1:35-1:36, except for the 3rd and 7th at 1:32 and the last at 1:22. 

I gmapd this one, so it should be right.

With the strides, I'm guessing 3 1/2 total in the morning?

Afternoon 6 400s @ 1:26, 1:31, 1:33, 1:33, 1:35, 1: 29.  I hit on pace for all except the fifth one.  Then 6 200s untimed- the wind was rough.

1.5 miles warm-up

My race went pretty well, but I really need to work on pushing during the downhills because that was where I was passed the most.  It was a fairly slow course because of the "energy-sapping" sand, but it still went ok.  I had a hard time during the last mile because the girl in front of me was a little too far ahead to pull me along and there was no one close enough in back of me to force me to push.  I need to figure out how I can run alone better.

After the race I cheered for the boys and did a cooldown with Suzette and Abigail (1.5 miles).  Then I rested a while, and then I ran around the course with Bill (1 mile).  Afterward, I cooled down with Susannah and Natalie (4.5 miles).  Later I cheered for the freshmen boys and girls and ran around the course with Bill for both of them- he was hard to keep up with (2 miles).  The mileage is just estimated except for the race and Susannah's 4.5, but I erred on the side of fewer rather than more miles.  It was fun to cheer for Sarah's race because she got an award for being in the top twenty and was continually moving up until she finished in 14th. 

The day was quite tiring because we got on the bus at 3 and didn't get back until 1. 

Speed.  1 mile at 6:19, 2 800s at 3:04, 3:09, 1 400 at 1:28.  We finished with 6 200s.

Hills in the morning.

2 mile shakeout run in the morning. 

I'm not positive on the time or place.  I went out in the first mile to try to get a 6:20 and stayed with Susannah and Natalie for the first bit, but I ended up dropping back and I tried to push back up, but I couldn't stay with them, so I instead focused on sticking with people who passed me.  Bill said to continue pushing at the one mile, so I did, and I started to let fewer people past me.  In the last mile, I worked up to and caught a girl from Tooele.  It was a hot day and my quads and knees were sore, I think from the hills yesterday. 

I felt good about my race- I was pushing hard & got a PR for a 3 mile course.  I got out fast, but it made it a little harder mentally than usual because I was trying to stay with people rather than trying to pass them which usually happens because I don't get out fast enough.  I ran well into the finish and almost (almost!) caught the girl who had been leapfrogging me for the whole race.

My Garmin worked great! 

I ran with Susannah in St. George.  We did a lap around the temple, and we saw some of the marathon course.  It was a pretty hilly run.

It rained, and this made for a really excellent race.  I pushed the entire time and felt good about how I did, and our team won!!  I wish that I had had just a little bit more push at the end of that race, though, but it just wouldn't come.

Speed at Liberty.  1 mile at 6:36, 2 800s at 3:10, 3:07, and 1 more mile at 6:46.

Pipeline!  and I didn't fall!

2 800s @ 3:01, 3:02, 4 400s @ 86, 86, 85, 82, 8 200s to finish off.  It was a pretty good workout and I was pleased with my times.

Hills at Liberty- I was feeling pretty strong and pushed the entire time.

I felt pretty good!  I'm looking forward to state on Wednesday.

State tomorrow!

Pretty awesome last race of high school!  I got a time 59 seconds faster than I've ever gotten on the state course, and I had a great kick at the end that I didn't think I was going to be able to pull out.  I was fifth from East, and we finished 8th.

Fartlek at Liberty

Fartlek at Sugarhouse

Adventure run! Bill said we did it wrong, but we invented so obviously WE were the ones who were RIGHT.

Speed.  1 800 @ 3:05, 2 400s @ 1:22.

I ran in the morning, and the sky was orangy-purple.

Speed at Liberty.  1 mile @ 6:42, 1 800 @ 3:14, 1 mile @ 6:54, 1 800 @ 3:00.

1 mile @ 6:32

speed.

Phoenix!

I had a great race.  The course was really flat.  I pushed the whole time and stayed nearly the entire race with Montana, which really helped me push.  I also had a gu, and I think that helped me at the beginning.  Season PR!! 

On a treadmill :(

I just remember doing about that many miles this week.

I got a serious quad workout today :) 

Speed- it didn't go very well, but deservedly.  4 800s @ 3:18, 3:25, 3:35, 3:40.

I tried out my yak tracks!  They were pretty good, but I only like running in snow with them and not on pavement.

backcountry skiing!