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

18 minute warmup, race (see report) then lots of cooling down - first cheering on the boys, then on the search for my lost phone!

All in all, a good race today. I felt like my first two miles were really solid, but my last mile, I failed mentally. Overall, I think it was a quality race, but there are things I know I can improve upon - my finish, my attitude and the evenness of my splits. Still, 23 seconds faster than my freshman year on this course - so I am finally improving!! That feels the best of all.  

Felt pretty good for the first half of our freaking early 90-minute morning run in South Bend, but I think I should've chilled more at the start. The last half hour I was really tired out and my legs are really stiff and sore - esp. the hamstrings and calves.

My coach has started forcing us to use a Flotrackr blog, so I do run everyday, whether or not I update my runs on this one quite so regularly. 

Warmed up an easy 18 minutes to and around Lundstrom Park for grass repeats. To finish the warmup, we did 2 laps of strides on our 400m loop. The workout was 3x(800,600,400) @ per 400m GP (85,83,81),(83,81,79),(81,79,77) w/run time=rest time, and 4:30 between sets, then 4x200m @ GP 35-38s w/40s jog,1:20 walk between. Pretty quick and tough. Times were(as far as I recall) 2:51, 2:04, 1:21; 2:45, 2:02, 1:20; 2:42, 1:58, 1:15; 38, 36, 35, 35. My legs felt pretty tired for most of the workout, but I felt really mentally strong the whole time and I pushed myself a lot. Cooled down 28 minutes with Alex. Tonight, after the workout, I am feeling really tired and stiff already. Still, I felt like I was a champion at today's workout - totally worth it. 

Ran in-between laundry stuff this morning. 8 min, 16 min, 24 min and 12 min, all within an hour and a half. In the afternoon, we did lotsa drills, then I did an easy 24 minutes with Hannah, Lexie and Amy. Running wasn't too bad, but my body feels sore all over. Even random things like my neck and back and triceps.

It is weird how this week I have felt super sore every day but somehow I've managed to have some pretty sweet workouts. I'm not a huge fan of the soreness, but I'd take another couple weeks like this one just for how well all the speed workouts have been going! Today, we did a 15 minute warmup, then a 4 mile tempo on the TT course at GP 6:15/mi. On the way out, we stuck together really well and hit 6:09 and 6:08 for our miles. On the way back, we were together for most of the first mile (6:09), then Kim and I picked it up and hit a 6:01 for the last mile. It felt tough, but a few minutes after we'd finished I wanted to do more. Weird. After, we ran 4x30sec pushes up the 1200E hill. Again, it was tough, but I just wanted to do more! Cooled down for 17 minutes with Jake. After the cool down, I didn't want to do anymore, though. :)

Easy 60 minutes up Green Canyon on my own this morning. Drills at practice, then 20 more minutes with Julia and Hannah.

Hill workout! Eew. Warmed up for a half hour to the Stewart Nature Park, then we did 8xfullhill @ GP 60 w/90s rec then 4xhalfhill @ all out w/75s rec. Lots better than last time. Times were: 55, 56, 57, 57, 57, 57 56, 56; 28, 27, 27, 25. Hard, but a lot more do-able today. Possibly because my belly was hating me less. And because this week is the coolest. Then we cooled down for 24 minutes. Whee! Running!

First thing in the morning, we ran with the Red Ribbon Run 5k, super easy but fun to cheer everybody on while running with them.

Later, I had a great run with Vanessa. We went  out and back in Green Canyon. Tough going on the way out - it hurt to push up the canyon, but we were flying on the way back! Took us almost 10 minutes less back than it did out - so I had to do 5 minutes extra when we got back to the mouth of the canyon. Foot was bugging me more than usual today.

30 minute warmup on the canal trail, then we got down to business - 8x400m on the track @GP 76s (and not under 72) w/90s rest between. We pretty thoroughly nailed this workout. Times were 74, 74, 75, 74, 73, 71, 72, 72. I thought they would be a whole lot harder than they were, so it was nice to have them go by so smoothly! The last few were tough, but that probably had something to do with the fact that we pushed them muchly. Cooled down 15 minutes TT after.

Nice recovery run up Green Canyon with Hannah after drills this afternoon. Weather was perfect. Calves, hams and glutes are pretty sore after yesterday's 400's.

Drove up to the River trail with the team, then we did a fifty minute run with 6x90s pushes @60effort (or so), then 3x20s strides. Cool up in the canyon, beautiful run.

Surprisingly tired for today's run. Got up earlier to do my 40 minutes and just felt pretty blah for the most part.

Ran with the team at the Pre-nats course. Started off kinda stiff from all the travel yesterday, but ended up feeling pretty great by the time we did our 5 minute push. Picked out some good spots to push tomorrow and got the course figured out. Cool beans.

Goals for tomorrow:

-go out at around 5:40, with Jessie

-push the downs, keep consistent on the ups

-at 1k to go, start to pick it up

-on the last curve and straight, kick until the end

Warmed up 15 minutes with the team - too early - then got ready for the race.

Race times!! Took off too fast with the pack (3:19 at 1k and 5:29 at 1m) and was feeling pretty tired already by then. Attempted to keep up the pace, but ended up with a 5:52 on my second mile. By this time I was feeling really hot, dead and wanted to be done. But, I kept focusing on my race goals and stayed consistent on the long uphill, then pushed the little downhill onto the curvy part of the course. I'd pushed so much previous that I was pretty sure I couldn't keep it up for the rest of the race, but I just decided to push until I totally died. Turns out it was a good strategy! Third mile was a bit slower, but still sub 6! 5:58-ish, and heard a coach yell that the girl right in front of me was in 100th place. Excited, with 1k to go, I stuck with my plan and started my slow acceleration to the finish, and started passing lots of girls! As I kicked on the longest straightaway EVER, I was pretty sure that I was going to run out of gas. But I made it and got an awesome PR and place - I improved my finish from 2 years ago by 54 seconds and 96 places! 6k PR by  42 seconds too! So sweet! 

Cooled down for 18 minutes cheering on the guys and running on the course.

Ugh. Felt ok for about 10 minutes, then legs were super heavy and thrashed for the rest of the run. I think Hannah was bodily dragging me for some of it. Not a good one.

Wow. Today's workout was crazy stuff! 15 minute jog and 2 laps of strides to warm up. Unfortunately, in my guts there were hatred and downheavals. We did 1000m repeats on the track (in flat spikes). They were 9x1000m @ GP 3:38 (w/Jessie, we chased 5s back from Hannah, Alicia and Alex) with 80s rest recovery between. They ended up so fast - 3:36, 3:38, 3:37, 3:36, 3:36, 3:36, 3:36, 3:33, 3:28!! We kept them pretty consistent, though the last two went a bit crazy. Overall, a really solid workout, even with stomach anger. Legs are going to be sore from this one!

First off, here's a HUGE CONGRATULATIONS to Trev and PVXC for their domination at state today! Totally sweet. You guys rock!

Planned my time a little badly today, so I ended up going running at 9:30 tonight. I'd forgotten how much I love night running! It was so beautiful out and I just enjoyed the peaceful evening and a relaxing run out in Providence. Hopefully I won't be too tired out for tomorrow's workout.

Ok workout today. Ran the long way to the SNP hill, with what ended up being a 7 minute push (from the water lab to Crockett). Then we did 4xfull and 2xhalf hills. 53, 55, 54, 54 on the long one and 27, 26 on the short ones. Felt pretty hard, possibly due to the fact that I'm not fully recovered from Tuesday. Still, not horrible. Ran back the short way. Realized today that at Pre-Nats PR-ed for the first time in over a year! So awesome!

Did the a short loop, then drills with the team. The girls accidentally left without me, so I ran with Jake and Kyle up the canyon a bit. 'Twas a bit quicker than usual, but still a good run overall.

Not the greatest morning for me, to say the least. I managed to not bite anyone's face off (for the most part), and the run was ok overall. The first half felt fine, but by the end all the stops and random stuff made me really stiff and bleh.

Tempo run out on the TT route, out 25 minute at 8 minute pace, then back at 7:00 pace until the firestation, where we picked it up to 6-6:15 pace. In actuality, we did 6:50, 7:10 and 5:45 for the miles back. Oh well, it didn't feel too horrible. After, we ran 2 laps of strides and cooled down for 10 minutes. Easy peasy.

Drills in the Laub, then an easy 40 minutes with the team. Comfy and good, minus the snow.

Ick. Today my body hated me and the workout wasn't even hard! Just 1,2,3,3,2,1 minute pushes @50 with equal jog recovery between, then 2 laps of strides. My body hates tapering and I hate it.

Ok run today, just did the temple-canal loop. First 30 minutes I felt tired and icky, but the last 10 minutes I started feeling better. Travel today!

Ran on the course this afternoon, it is so cool! It's super muddy and twisty and in the woods and it is going to be an awesome adventure. I am wearing half inchers in my spikes!!! So hardcore.

Goals for tomorrow: Top 3 Individual, Win as a team, sub 18;00, Stay positive, Keep consistent on the first big lap, Push the last kilometer, Kick from the crest of the last hill.

Overall, today was a good day, I guess. We beat out NM and took 2nd as a team and I did pretty well individually. I was hoping to do a bit better, but still, the race went a lot better than it could've. First off, it was really cold and gusty and wet. I raced in long sleeves for the first time ever, and so did some northern Utah natives on the team - it was THAT cold. Ick. Ended up using 3/8" spikes since the ground froze a bit overnight. For background - the course was 4 laps, two times on a small 500m loop by the start/finish, then 2 bigger 2k loops that were hillier and out in the woods. Anyway, here's the race rundown:

Started off pretty badly. The starter was a little ADD and shot the gun out of nowhere, so I started a half second after everyone else, which took a lot of elbows and crowd weaving to get even close to the position I had planned on starting in. Our team was set up pretty well by the end of the first little loop, so I started trying to make up more ground on the leaders. That didn't work so well, so I decided to settle into a good fast rhythm and catch them later on. As we crested the first uphill of the long loop, I was pretty demoralized. The hill took a lot more out of me than I'd expected and I hadn't caught anyone. Finishing the first of the 2k loops, I finally got mentally stronger, started to pick up speed and pick off some competitors. The hills still ruined my rhythm to a large extent, but on the downhill after the 4k mark, I started picking it up and passed a few more girls. On the final uphills, I stayed in position and made up a tiny bit of ground on the two Idaho girls ahead of me. As I kicked for the finish, so did the Idahoans and I was about ready to not go for them. But I got a surge or adrenaline and managed to catch one of them at the line! Yay!

 So, after the ramblings, I guess the race had good parts and crappy parts, but I ran a pretty smart race considering my horrible start and pathetic 2nd mile. Next year though.... I will seriously kick some NM twins' butts. Also, I still have Regionals to surprise them with the awesome.