I can do it. I will do it NINE times!

Warmed up outside for 20 minutes with Aimee, then threw on my spikes before starting on 4x800s @ 3:02 GP on 4:00, then 5x300s at 51-63 GP w/3:00 recovery. The 800s were super easy, we just cruised right through them at 3:05, 3:01, 3:01 and 3:02. The 300s were so fast! I started off aiming at the low end of GP, 51, but hit a 55 and was pushing pretty hard, so I decided to  adjust GP to 54. Ran with Justine and Alicia on those, did pretty well at 55, 54, 54, 54, 52  for the set. Booty lock was setting in by the end, but great workout! Cooled down for 20 minutes, then hurried back to class, whee. (K2 270.5) (F spike 15.6)  

Way too cold for my life this morning, so I headed to the fieldhouse and did 8 miles in there. 2 track, 1 treadmill, 2 track, 1 treadmill, 2 track. So sore! (K2 278.5)

Afternoon times, went to hurdles. I think I'm getting a miniscule amount better. Not great yet, but hopefully soon. Went over a hurdle too low and nailed my right knee on it, so I landed very strangely on my left. Hurts a bit just walking around now, so I'll baby it a little for the next few days. Weights after.

I have a lab during regular practice, so I got up freakishly early to go practice with Jessie and Kim. Warmed up for about a mile, then started on our workout: 6 sets of 2x600s w/1:00 recovery between 600s and 3:00 recovery between sets. GP started at 2:12 and gradually decreased to mile race pace. Ouch. 2:14, 2:11, then 2:10, 2:09, then 2:06, 2:05, then 2:03, 2:03, then 2:01. Coach let us drop the last one since we almost died attempting to hit a 1:54. Cooled down for a mile outside, but it was about 5 degrees so I stopped. (K2 280.5) (F spike 19.7) 

Awesome awesome run! Headed out from my house in the afternoon (wrote an essay during my usual run time, so I ran during hurdle practice) and the weather was so great. Sunny and relatively warm! (I just looked it up and it was 33 degrees. I have problems.) I was so warm, in fact, that I took off my gloves and tights and pushed up my sleeves! Nice. Did a perfectly timed loop around in River Heights and just enjoyed running. Yay for days like these. (K2 288.7)

Got up early and went to the fieldhouse for the run today. Warmed up for 10 minutes on the track, then did a 15 minute push at 60 minute effort, jogged a 5 minute break, then did another 15 minute push on the treadmill at 7:00 pace. Then another 5 minute jog break, then 10x20s sprints w/40s jogged recovery. Jogged 5 more minutes to cool down, then I was done. Done and done. And I did some abs. (K2 297.1) (F spike 20.3)

BIRTHDAY! Ran 20k for my 20th birthday. :) Pretty great, even though it was slushy and cold and wet and snowy and stuff. The sun was out for about 20 seconds and I saw blue sky for almost 2 minutes!  Cool stuff. And I'm excited to be not a teenager. :) (K2 309.6)

Speed workout, not the greatest. Warmed up for 2 miles, then did 2x1.5 miles at GP 1:26, 1:40, 2:52, 1:40, 3k race pace for 400, 400, 800, 400, 400 with 4:00 jog/walk recovery. Failed. Times were (approx.) 1:29, 1:40, 3:02, 1:41, 1:26 for the first and 1:31, 1:42, 3:04, 1:41, 1:28 for the second. Way off GP. Had a hard time focusing on my pace, legs felt heavy and my foot was feeling unhappy on the second rep. Meh. 8 minute break, then I did 3x35 second runs for time w/4:00 rec. Went pretty well, at least got in a 200 each time, a little over on the last two. Frustrated with today's workout. (K2 317.9) (F spike 20.7)

Ugh. Tired out this morning on the run, just did 6 miles: 2 track, 2 treadmill, 2 track. 8:05, 8:00, 8:10, 7:35, 7:45, 7:45. (K2 323.9)

Hurdles and weights later in the afternoon. 

Pretty great speed workout today! Warmed up for 20 minutes, then did 1600 @ 5:52-6:00 GP, 1200 @ 4:12 GP, 800 @ 2:46 GP, 400 @ 1:14 GP. Started off solid and just nailed the whole deal. Hard, but felt good. 5:56, 4:12, 2:46 and 1:12. Cooled down another 20 minutes after. Excited to race at Seattle this weekend!! (K2 329) (F spike 23.2)

Snowing this morning, so I headed to the fieldhouse and did 2 track, 1 treadmill, 2 track, 1 treadmill and 1 track miles. Boring, but fun to see Terra and Amber and John. (K2 336)

Weights in the afternoon.

Easy half hour with the team from out hotel in Seattle. Kinda hilly, but such great weather and sea level air. Mmmm. (K2 340)

I'm just too impatient. I keep forgetting that I've only been training for a month and that I'm not going to be as fast as I was last year. So I went into the race aiming for about a 10:00 3k, like I did last year, but obviously that wasn't really a reasonable expectation, considering. Anyway, the race started off on a good pace, but then I got boxed in pretty thoroughly and the pack started to slow down, so I tried to get around them quite a few times. Anyway, I guess I did ok with my 10:17, but I'm just sick of not being in shape.

Warmed up before for 20 minutes, and after I cooled down for 20 minutes. After Jessie ran her mile, Kaylee and Alex and I went with her for an hour long run. Great trails and good company. Less bugged after the run. (K2 152.5) (F spike 25.1)

Ran 89 minutes out on the roads today. Snowy and slippery, but I had a fun time running around on the Logan River trail out by the golf course and in the Rendezvous Park. (K2 363.5) 

Easy run around Logan again. By the temple and up the canyon and back home. (K2 370.8)

Speed workout! Warmed up for 2 miles to start off, then we did a 3 mile tempo section at GP 19:12 (6:24/mi). Started it off under pace - 6:06, then someone apparently had taken the 1.5 mile turnaround cone, so we all went extra so no idea on paces for this section. Probably was a bit under pace but not by as much as before. Ended up at 20:04 but I think we went a quarter mile or so extra, so it was a pretty good tempo overall. Then we went inside and did two sets of 4x4:00s, GP 1:22 and GP 1:15. Times were 1:22, 1:20, 1:21, and 1:21; 1:15, 1:14, 1:15, and 1:15. Feeling kinda crappy during the whole thing so I just stuck to the times. Finished off alright, hit GP pretty well. Cooled down for 2 miles. (K2 378) (F spike 27.1) 

Out across campus and along 16th east, then up 19th north. Made it about two steps into Green Canyon, then it was time to turn around. On the way back, the sun came out and it  was so warm! Took off my jacket and gloves and enjoyed the warmth. :) Please tell me spring is coming soon!! (K2 386)

Weights after, three rounds of a five station circuit. Yet again my attention has been drawn to how wimpy my arms are. 

Crappy crappy workout. Three mile warmup, then a strange 14:00, 16 lap thingy with at least 10 second breaks every 4 laps. It was easy and odd. Then we were supposed to do 400s at our mile goal pace, as many as we could do on pace up to 8 of them. I did 4. Goal pace was 1:15-1:16 and I failed miserably. 1:17, 1:16, 1:17, 1:18. Since I wasn't hitting pace, I just stopped at four and cooled down for 2 miles. Then home. (K2 391) (F spike 30.1)

Got out in the afternoon for a long-ish run of the week. Just did the medium length Providence loop, felt pretty good overall so I went kinda fast. Kinda cold, but not bad. (K2 401.2)

Mile and a half warmup, then 2 miles of tempo out on the road. GP was 7:00 out and 6:30 back. In reality we did a 6:30 out and a 6:08 back. A little under, hehe. Felt reasonably good though, so no biggie. Then we did 4x800s at GP 2:12 for 600 and 38 seconds for the last 200. 2:48, 2:50, 2:49, 2:44. Pretty great, felt fast and easy, foot was a little sore so I just did a barefoot mile and a half cooldown. (K2 404.7) (F spike 32.1)

Used my newly made screw shoes (from my old Kayanos) and ran up on the Bonneville trail and up Green Canyon. They worked great and I had an awesome time on some different terrain for my recovery run. 

Easiest workout ever today. Warmed up a mile and a half, then did a 1200 at GP 3000 race pace for 800 (2:46), then mile race pace for 400 (1:16). Ended up two seconds over total, with 2:47, 1:17 for a 4:04. Not bad, though. Felt good. Then I did 4x100 barefoot strides and cooled down for a half mile in the Laub. Afterwards, I went to the fieldhouse for 15:00 on the bike and another mile of cooldown on the track. Excited for the WAC Championships on Friday and Saturday! I'm running the 5k on Friday night and the 3k on Saturday. Whee! (K2 407) (F spike 32.8)

Two shakeout miles at the fieldhouse this morning before heading up to Boise on the bus. (K2 413)

After the bus ride up, we went to the track for the pre-meet. Ran around for a half hour, then stretched out. Hopefully ready for tomorrow! 

Goals: 5k - top 4, sub 18:00

Kinda disappointed with today's race. Missed both of my goals, if only just, and I didn't feel like I was able to give everything I wanted to in the race. Tomorrow I will do better in the 3000m.

The race started off with a lot of jostling for position - basically four laps were spent trying to stick in the front of the pack, not going down, and not getting to boxed in. Yuk. One Idaho girl went out crazy, but nobody gave chase and she died pretty quickly. Eventually I ended up in a good spot, just on the back of the lead pack of about seven runners. About 2k into the race, Kim started picking up the pace so the pack started spreading out. That was where I wimped out the first time - just didn't keep in good enough contact with the pack when they picked up the pace, so I ended up back by almost 50 meters after a couple laps, but just stayed there for the rest of the race basically. My resolve was further weakened when around 3k, my hamstring started cramping up and didn't really loosen up the rest of the race. Anyway, I just tried to stick to my pace and finish strong and I did ok. The last couple of laps were confusing with all the girls being lapped, so I didn't know to try and pass with authority for the finish. Turns out all the girls I passed in the last lap were being lapped. So I just got my 6th place finish and a pretty slow time. Kim won though, she's pretty great. (K2 416.5) (F spike 35.9)

Better race today. Glad that now it's time for outdoor and the steeple and actually being in shape and not feeling like a hamster!

The pack started off so so slow. It was great! I think our first 800 was at 6:00 pace, which felt awesome. I got into a pretty good position once the lead pack started to speed up, so I just hung in pretty well for the first 7 laps or so. Lost the pack for a few laps then, but on the last 800, I started accelerating and ended up passing two NM girls on the last lap. Sweet. Scored some good points with the team (we went 1, 3 and 4, Kim won it again)! Not amazing, but better than the 5k. Now I'm just glad to be moving on to a bigger track and better events. :) (K2 420) (F spike 37.9)