Running!

Speed.  3 1200s @ 4:58, 5:15, 5:19.

Speed on a treadmill!  So not cool.  I did 5 sets of 4 minutes on, 4 minutes off at 7 minute miles for the first two, 7.2 minute miles for the second two, and 7.5 minute miles for the last one.  Speed on a treadmill is hard.

Run after xc skiing

Run after chem lab and a burger at 10:00 at night- considering the conditions, pretty good!

Speed workout at the oval.  One mile @ 6:38 and 10 200s ranging between :38 and :46 (very few between :42 and :44) 

2 miles speed changes

speed at the oval.  I didn't think we'd be done in time, but Bill was right and we were.  We did 6 800s, mine were to be between 3:15 and 3:30 and I hit 3:16, 3:18, 3:17, 3:18, 3:18, 3:18.  It was nice to be so consistent.

Fatlek 15 sets of 1 min on 1 min off in the snow at Sugarhouse.  Slow but productive

I also ran the 3200 and got a 13:13 (season PR, only 3 seconds off of my all-time PR).  The two mile was my second race of the day, and I got fourth- it was a small race.

During the 1600 I got boxed in something awful- my start was terrible.  So about two hundred meters in I slowed down a bit to get out of my box and then passed everyone to go from back to front- but it used up more energy than I would have liked. 

I thought I had only run 7, but then I found out that 28 laps is closer to 8.

8 400s w/ 1:30 recovery @ 1:30, 1:28, 1:29, 1:30, 1:30, 1:31, 1:31, 1:30.  They were supposed to be between 1:30 and 1:32.

I hate treadmills.

2 sets of 3 300s with equal time (but not really) recovery.  I was supposed to hit 1:00 but instead hit 57, 59, 58s for the first set and 58, 59, 57s for the second set.  One second behind Natalie each one. 

I PRd!! and I felt like I had a good race, it helped to get out fast enough.

I did a 3 mile tempo run in the middle in about 23 minutes.

Worst.  ever.  Too blizzardy.  I thought the ice was going to cut my face into thirty pieces.

Speed.  1000 @ 3:54, 2 800s @ 3:10, 3:13, 4 400s @ 3:30ish, 3:29, 3:26, 3:26

City Creek. Aughh

Speed, 8 300s between 63 & 65.

My right arch was hurting.  The workout was pretty hard- 6 sets of 400, 200.  My 400s:  1:21, 1:20, 1:24, 1:25, 1:27, 1:23.  They were supposed to be under 1:22, but I still felt all right about them because they are faster than I've done this year, and there was wind. 

Not sure about the exact place.  However, I PRd by 30 seconds, which is encouraging especially this early in the season.  I felt like I ran a good race and paced myself well- it was especially good to beat a girl from Bountiful.

Running in Lava Hot Springs with Natalie.  Its population is 1/4 that of East, and it has a lot of hills.

1 mile with Natalie in the morning

8 miles with Bill up the mega hill of death.  Deceitful as I was told it would be a 5 mile run as Ben's and Bill's cooldown.

3.5 miles with Natalie, Susannah, and Bill for Natalie and Susannah's cooldown.  Susannah and Natalie both ran amazing races, Natalie got a state qualifying time in the 3200 and Susannah PRd by a lot, broke 11, and was first by over 20 seconds.

xc skiing

 

In St. George.  Pretty slow pace.

8 in the afternoon and 4 in the evening

4 in the morning, and I am counting skiing as 2 because even though it was dowhill skiing, I did a lot of hiking to get to the nice areas. 

Speed- it was oddly hard today, and I couldn't be consistent.  5 1000s @ 3:55, 4:01, 4:06, 4:07, 4:10.  It was increasingly more windy, so that may have contributed.  Also I was by myself. 

Speed workout.  It was a hard one, I was already a bit raw mentally today and had a hard time staying focused and calming down.  We ran a mile @ 6:18, 4 400s @ 1:18, 1:22, 1:25, 1:30, then we did 4 more 400s, but since I was not doing well I did 4 200s instead @ 37, 37, 36, 37.  It was a hard workout physically and I am sore, but it was harder mentally.

Liberty.  6 miles at 7:38 pace.

Speed at the oval. 

2 800s @ 3:04, 3:10

9 300s @ 60, 63, 60, 62, 61 then 62, 65, 67, and 62.  I had a hard time staying on pace and so sat the 9th 300 out, thus I did nine instead of ten.  I don't know what was wrong today, but I had a hard time staying on pace- my legs felt sore and I got a bad sideache for the last 4 300s (which does not happen to me often). 

2 runs, 4 in the morning and 6 late.

Finishing my run around 11:30 at night is an interesting experience... I hope tomorrow I actually get to run in the afternoon.

Speed.  2 sets of 8, 6, 4, 3, 2.  8 @ 3:03, 3:08, 6 @ 2:28, 2:23, 4 @ 1:29, 1:29 (not sure on those), 3 @ 1:07, 1:08, and 2 @ 43, 43 (not sure on those either).  I was rather sore from doing weights and it was windy, but mentally I felt good.

Nice and easy- my glutes were really sore, maybe from lunges yesterday?

Felt sick.  Head cold + some stomach problems

Felt more sick.  Voted sleep, not running.

Sick, ran anyway.

Still sick, however it was worse in the morning than when I went running, which was encouraging.  Hopefully it won't affect my performance at the meet tomorrow too much.

Also an 800 @ 2:50

Hoping to improve a lot.

I don't know my place in the mile-

I also ran the 2 mile at 13:16 (my first mile was 6:15- I need to work on holding onto that) and I believe I got 7th or 8th.  I also did an 800 in the 4 by 8, and my time was 2:45 and the team got 2nd (Susannah, Natalie, and Abigail also ran it). 

City creek run by myself. 

fartlek 10 sets of 1 min on, 1 min off

My first time breaking 20 in a 5k!  And I wasn't even wearing flats!

Speed today.  1 mile @ 6:34.  My first two laps weren't very good, and then I had a hard time picking up the pace.  10 200s @ 40, 39, 40, 39, 39, 39, 39, 39, 39, 37. 

And also...new shoes!  I wrote them a poem.

Brand spanking new,

bright yellow shoes:

I will love you

if you'll be true

to me.

Pretty good considering we did speed yesterday.

I also ran a 2 mile and got 13:25.  I was feeling quite sick for the whole day and was especially fatigued during the 2 mile.

I did the 800 and the 200 in the Medley and the 4x4.  I came in second in the 800 after Susannah, I think my time was somewhere around 2:40 and maybe a bit under because Susannah's was 2:32. 

Fartlek

There actually was no meet today.  So I just ran in the snow. 

I did some with the team and finished my mileage during my sister's piano lesson.

I did the 400 in the meet.  I also ran a few miles after my performance, it was really late, but luckily it was only raining sort of hard, not snowing.

too early. I ran along some of the marathon course while they were setting it up.   

Woah.  A lot of hills, which is hard after a long day of sightseeing (for which I added on an extra mile).  I did get to see some great scenery and almost ran into a very courageous deer.  So I yelled and it and about six other deer I didn't see ran away. 

I found a less hilly run!  And we walked a TON today.

On a treadmill!  Auugh

I added on a mile again for the vast  amoung of sightseeing we did. 

speed.  2 sets of 600@ 2:04, 2:08, 400@ 78, 81, 300@ ?? and 200@ 38, 35. 

One for snowshoeing

One for skiing

speed.  2 sets of 800 @ 2:53, 3:00 and 6 200s between 36 and 40. 

It had been a few weeks since I had raced, and I definitely felt that as well as the wind.  I was also upset that there were two false starts, but I don't think it really affected my performance.  I got fatigued with about 600 to go, and my kick was pretty bad although I was trying.  Hopefully this will just make me more motivated for Saturday's race. 

This is just what I saw on Susannah's blog- so that is the amount of miles I am putting, too.

30 minutes of pool running

Fartlek.  6,5,4,3,2,1 with equal recovery.

New flats (thank you Bill!) They felt good and I am quite pleased with them.

1 800 @ 2:54 and 2 400s @ 80, 78.

I also did a 400 @ 68.

PR!  I felt pretty good the whole race, too, but I was definitely pushing.

Some short speed.  800 @ 2:53 and 4 300s @ 52, 53, 55, 51.

I also did a 400 in 69

What a strange race.  We went quite slow for the first two laps, so I actually got a negative split on my second mile.

I also ran an 800 in about 2:39, I don't know the exact time.

Week total again- I don't know how many miles I did, so I am just guessing.  Congratulations to Natalie and Susannah at state!

I won the mile at JV region and got a PR!  I was really worn out after my mile, and I don't think I've ever exerted myself that much during a race before.  However, I still ran the 800 in the medley and the 2 mile- and in spite of a slow time, I also won the 2 mile!  It was a fun way to end track season.

On the beach!  The shoreline was pretty steep and it ended up being a quad and calf workout more than anything.

I did 5 miles with the advanced group, then I ran with Ashley and Delaney for 2.5 miles.  Delaney and I did another lap around the park when we got back, which was another 1.5 miles- then we did some Pilates with Emily, which hurt.  

5 in the morning- then I went backpacking and probably got in 3-4 more

We hiked for most of the day, but I don't know how many miles we did.

We hiked out today!  

6, then 4 with the newbies including strides and the circuit.

Fartlek, 5 sets of 1 minute on, 1 minute off

We did hills at Liberty.  It surely was not my favorite day.

Ran on Dry Creek with Patrick- there were 14 river crossings each way... what a party. 

Ran at Lake Powell.  It is not easy to run at Lake Powell.

Ran at Lake Powell again, a different direction.  I was only a little afraid for my life at some points.

We did 2 800s- my times were 2:52, 2:54.

I ran up at Jeremy Ranch.  It was incredibly fun!  I started feeling pretty fatigued around mile 10, but I think I can attribute that to not getting enough sleep last night.

I forgot my ibuprofen!  I think I started my race a little too fast as well, because my legs were feeling pretty burned out for most of the race.  But I was able to push up the hills, and I found a kick at the end somehow.  I did a long cooldown because I'm upping my mileage this week.

Hills on Bessie, then around to the finish.  2:04, 2:04, 2:04, 2:00. 

The last three miles were not so great.

Wow.  I was amazed by how tired my legs were- especially my quads.  Not really sore, just very tired, especially on the way down.

Nice, easy run after yesterday. We did one lap of firemen.

Slurpee run.  Seven free slurpees! The last one was a very liquidy blue raspberry, which may or may not have been the grossest thing I have ever tasted. 

FATlek in the middle, I felt pretty good and I think my ice bath yesterday helped a lot.

Then 4 miles in the evening. 

We ran up Dry Creek! But it still was not very dry. I was pretty sore today, I think because I did a lot of miles Monday and yesterday.

My legs are dying.

My legs are dying.

I ran at girl's camp.  My legs felt better!  Unfortunately, I only got in six rather than eight.

The time has come to count cross-training as miles.

I did 10 miles in the morning, I biked 4ish miles from my house up to the U and back, and I ran 5 miles in the evening.  The outside of my quad (IT?) had a big knot in it after my evening run, so I massaged it out, but now it is sore.  Also I got a side ache during my evening run, and I think the culprit is eating too much popcorn last Saturday!  So I will have to use more restraint in the future.

Also, I think this might be my longest blog entry...ever. 

Fartlek, we did a ladder.  I did two extra miles of cooldown, and my legs feel pretty good.

I'm getting excited for my half on Saturday!

So, I went under 1:40, which was pretty much the goal for today.  I was the second woman to finish, but based on chip time I was third.  I am happy with my race anyway, there was nothing I could've done to know her time would be faster than mine when she started behind me and finished after I did.

My race went well, my quads started to feel it around mile 6, but I was able to continue pushing.  The first place woman got away from me around mile 4, and she was out of sight until about mile 10, where I started to catch up but was too far behind to really have a chance.  So, I guess that is just a lesson about sticking with someone.  After the race, I cooled down with RJ.

Also, the mile markers were off again this year.   

4 in the morning, 4 at night

5 in the morning, 5 at night.  My evening runs the past two days have felt much better than my morning runs. 

6 in the morning, 4 at night. I am feeling pretty sore...

We did 4 800s @ 2:59, 3:03, 3:09, 3:09.  It was horrible, I was unbelievably sore from... I don't know what really, maybe increased mileage, but it was just bad.  However, I pushed through and gave it a good effort despite my sore legs.

Wow.  Coming off of speed yesterday, doing 16 up in Magna was really hard.  Around mile 12 I felt my legs turn into jelly.  It was really weird... they were sore and then all of a sudden they were jelly, usually it is a more gradual transition.  However, I finished well and plan to ice bath soon.  Bill also gave me some drink with this stuff in it that didn't taste very good, but was supposed to be helpful, so I drank it all.  

10 in the morning, 4 in the evening.  Both felt good.

10 in the morning with fartlek, 3 sets of 1 min on, 1 off, 2 on, 2 off, 3 on, 2 off.

4 in the evening and 4 miles biking in the afternoon, which I'm counting as 1 mile.

7 in the morning on Shoreline, and 3 in the evening.

Ten mile run in the morning.

Hike in the afternoon, I don't know the exact mileage, but we were hiking for about 3 hours without a lot of stopping up through Albion Basin!  It was lovely. 

So after my big day yesterday, I had some trouble today.  We did firemen today and I had to wimp out because I was sore and started hyperventilating a bit.  It was kind of scary, and I need to learn to control better.  

I was certainly feeling my week of high mileage!

I did a 2 mile warm up and a 5 mile cooldown.  Then I went on about a 1 1/2 hour hike to get in those last few miles!

10 miles in the wee hours and some biking in the evening after we arrived in Jackson.  Tomorrow we go up! 

Actually 5 miles backpacking!

Actual mileage, although I think the effort was worth more than that.  We bagged the South Teton and then backpacked out Garnett Canyon.

10 miles biking

7.5 miles running 

16 miles biking

2 miles hiking

4 miles running

I love vacations! 

First 18 miler ever!  And it felt pretty good.  We ran all around Jackson yesterday and couldn't find Gu, so instead I used "Ginsting" before the run and around mile 11.  We had planned to plant water for me at miles 6, 11, 15, and 17, but we miscommunicated on the spot and I only got my water at mile 6.  But it was ok.  The Ginsting stuff was very helpful (also it may have helped that there was a conveniently located port-a-potty at mile 11).  I did it long and slow, which was great, and it was along a relatively flat bike path.  

Short hike in the evening. 

10 in the morning 

4 in the evening 

9 in the morning at Liberty.  1 800 @ 3:02, 1 mile @ 6:28, and 1 more 800 @ 2:57.  

4 in the evening 

11 in the morning on Pipeline (Scott and I did an extra mile)

I set the course record (we started that this year, unless Bill was just kidding)!  It was a pretty fun race, and I like the alumni course (shorter!)  It was also fun to watch all of the XC runners.    

Oh yeah!  First 20 miler ever!  It went pretty well, and I went with RJ.  We went up to the drinking fountain at Shriners, then around City Creek and up South Temple.  Then over to Sugarhouse, up 33rd for a while, and back.  I took a Ginsting 14 miles in.  I might like them better than Gus?  I'm going to try a Gu or two next week.  I got pretty hungry during the run, so I'll need to figure out what to do about that.  Maybe a big bowl of cereal in the morning.

 My pace was exactly the same as my 18 mile last week. 

7 in the morning

9 in the heat of the afternoon- it was so hot.

Also I don't normally blog about extraneous things, but it was my first day of college today! 

4 in the morning

10 at night

5 in the morning

8 at night 

4 in the morning and 6 at night.  In the middle of both runs, I got really really hungry!  It was horrible.  So the obvious solution is to eat more.  This evening I had peanut butter on toast and about 4 glasses of milk.  

Back and forth along the Rail Trail with Jeremy.  I felt pretty good, I tried a couple of Gus and think the Blueberry Pomegranate Roctane was probably the best (Mint Chocolate being a close second and Cliff Bar Citrus coming in last- not my favorite tasting one, but it did do well for my energy).  Last 20 miler before the marathon! 

8 in the morning

9.5 at night 

6 in the morning

8 at night

At those times  

5 in the morning

3 in the afternoon in my new shoes!

6 at night.  I have a headache. 

A surprisingly good race considering I am coming off of the highest mileage of my life and the finish was a little higher than the start (well, a few inches higher) and there were a fair few hills!  

 My start was very bad because we timed the warm-up poorly and got to the back of the pack right as the race started- so it took some time to get across the line and get around a lot of people- but the good thing was, it meant that I was passing people throughout the race, and that makes a race feel pretty good.

 I got a stein for my prize!  And I went on an 8-mile cooldown with Bill and Jeremy.  Bill gave me some good advice for my marathon.  But, the cooldown felt a bit fast to me, which was fine I suppose.   

I started too fast, and the last few miles of the race were resultantly terrible!  

3.5 in the morning

7.5 in the evening 

Was going to do eight.  Then thought, will it actually benefit my marathon?  Well, I don't think so.  So, I didn't do a small evening run.  

Exchanged my shoes because the Nikes were hurting my feet.  Guess I am not that narrow-footed.  The run this morning went well!

Short warm-up and 5 sets of 2 minutes on, 2 minutes off

Well... I finished!

 I got sick, I am not sure what it was from, but I was still sick a few days later, so I suspect it might have been the flu.  Anyway the point is, 12 potty breaks.  And I was VERY GLAD that there were port-o-pottys every mile.  I would give them 4 stars.  

By about mile 22 I had everything out of my system, hooray!  So I was hungry but it was still the best part of the whole race because I didn't feel as sick.  I was able to get up to a good pace and felt strong at the end when Bill ran with me.  

I will have to do another marathon now, because this one was all upside down... I'm pretty sure you're supposed to feel the worst at the end, but that was when I felt the best! 

Got sick.  Light-headed and very sweaty, saw spots and lungs constricted a bit.  I am probably still sick, so I think I might take the next couple of days off.  

Speed workout with Sarah.  2 200s @ 41, 42, a 400 @ 1:27, an 800 @ 3:10, a 400 @ 1:29, and 2 200s @ 41, 38.  

Backpacking!

I rode the elliptical for an hour because my hamstring is still sore.

50 min on the bike

Ran from the dorms (which I just moved into!) up Dry Creek and put some rocks on the pile!

This race went well considering my lack of good training over the past few months.  Although I didn't realize I was still in the younger age division... oh well.  I ended up going around corners wide I think, because my Garmin clocked the race as 3.91 miles, which is a little long.  

Biking near Arches!

I had planned on doing 6 miles, but I started running with a guy named Rod because we were running at similar paces and ended up going a little further- and found a great new 8 miler!

Yay!  Last final.

I went to the oval with my old xc team!  We did some 200s.... I have been sadly lacking in speed work and thus was sadly lacking in speed as well.

2000 mile mark!