Sock tans

AM:

4 miles before school

PM:

2 laps warmup and drills, then distance went down to Liberty and went long way to the fountain, then over to the 400 marks and did a mile of speed changes, then went to the mile mark and did 2x800s. Bill and I switched shoes (we're pretty close in size but these were actually pretty big) cause my knee/quad started to hurt. It was a weird change cause his felt heavier and were a way different feel, like rolled you to your toes more. First 800 was 2:45, then we switched back our shoes and next one was 2:37. I think I'm starting to get what a real kick is! I think the last one I got frustrated because the wind was getting stronger so for some reason that motivated me to outkick Bill...go figure. Happy that the rain/snow waited until after we ran the 800s! Shout out to Diwas for PR'ing in the workout...twice!!

Then we went back up to the track going around to the fountain then added an extra mile to get to 10. Did my core!

Ran on the snowy trails behind Weber State, of course it waited to snow in March instead of January/February. Jk we needed it and it was pretty, but made the run more difficult. Legs felt heavy.

I came across a video of my race at Simplot, feel free to check it out. Sort of fun cause I've never seen a video where I'm visible almost the whole time. It's still fresh in my mind and still get mad about the finish. But we move on and don't let it happen again! 

http://www.runnerspace.com/video.php?video_id=134952

Two laps warmup, stretching and drills, then we had a time trial! It was shorter distances this year, 100, 800, 300 meters in that order. I did the 800 and 300, went out hard in the 800 and then cramped up second lap and honestly just tried not to slow down so much that I was crawling. I think maybe the cold contributed to that. So first lap was a 71, which means second was 77-78, yikes. It was a high 2:28. It was windy and cold and also hard cause I was alone. I guess it was alright for only being a time trial :) Also I was slipping a lot because turns out I was missing a spike, literally in the most needed spot for my stride (I do this little thing with my foot subconsciously and without a spike there I didn't have much power.) then the 300 I went out at a pace I felt good at then the last 100 Ellie was just a little ahead of me so I kicked and won that heat! Time was 47 seconds. Then we went for 8 miles and at the end 6 burnouts - 100 meters as hard as you can and 100 meters recovery, continuous. It was a good workout.

2 laps warmup and drills, then did 4 more laps and down to the asphalt hill where we did 8 hill strides. I worked those pretty hard. Then we did 6 miles (VA loop and 2 laps in the cemetery, then added at the track) and did 8 burnouts. I worked those really hard too. I'm feeling more energized lately, maybe cause my colds finally headed out the door. It's about time it has lasted two weeks! Cooled down to 11.25, got new shoes so tomorrow I get to wear them! This is the farthest I have run in a single pair of shoes... Yeah my feet were starting to feel the impact.

On a more positive note, I'm feeling strong and my speed is good, I now am beginning to believe I am capable of breaking 5:00 in the 1600. A month ago I had a desire but was iffy about whether or not I could actually accomplish it. Bill has been a huge help and has told me a hundred times he thinks I can. Now I can see it happening, and my desire is 10x stronger. I have been approaching practices differently and really want to do all I can to make sure I break it!

We did 8 laps warmup and 4 laps speed changes then headed to Rite Aid for a bathroom break. Then back to the track and changed shoes and did two more laps. Workout was 5x1000s. I hit 3:32, 3:36, 3:36, 3:37, 3:37. I think I could have done better. My right calf started to hurt yesterday on the cool down (it cramped up) but I didn't think much of it. Today after warmup it steadily got tighter and tighter until the last two repeats I was limping for the first 25 meters trying to stick to Bill. It would warm up a little in the middle but could still feel it. Then I'd stop and it would tighten up again, so starting recovery laps wasn't so fun. Then cooled down to 12, the last half mile I practically hobbled. Then Bill massaged it out, I think I actually cried cause it hurt so bad. I destroyed the water bottle gripping it so tight. It was way worse than even my IT bands were a while ago. So now I'm icing it. I gotta get it under control.

Prayers for Lilly Randall (Olivia and Clara's younger sister), she got bit by a dog yesterday on her way to school. I don't know how she's doing right now, but as of last night she was in surgery.

We had a debate about the color of my shoes. They're BLUE not gray. :)

Ran with Bill and Natalie! Got some good advice from Nat about college! We started at Wheeler farm and ran around there for a bit then did a loop I've never run before and still don't know where we went. It was a nice run, the only bad part was the huge hill. The worst part about it was when a group of people walking down the hill told us we should be sprinting up it. Around mile 10 my calf really tightened up, it was fine up until that point. Maybe the hill aggravated it. So last two miles weren't awesome. But good run otherwise! And it means I just have to keep icing and massaging and it will be just fine. It hurts less than yesterday!

I'm happy to announce that I have committed to SUU! Signing day is April 15!

2 miles warmup, 1 mile speed changes then changed shoes and did another lap. Workout was 1600, 3 sets of 3x400s. We had 2 laps recovery after the 1600 and 1 lap between sets, standing recovery during sets (I think equal recovery, we just went when Bill said.) My 1600 wasn't so hot, 5:47-5:48. I was supposed to be under 80 for every 400. Mine went 

1) 76, 78, 77     2) 79, 78, 76    3) 78, 77, 77.

Then we cooled down 2.25. Got me to 10.5 including the 2 team warmup laps. Happy with the workout, I would have liked to see the 1600 be faster but otherwise it was good! The wind was strong so that was a bit tough but glad we worked through it cause you never know what the weathers gonna be like on race day! 

Calf felt fine! I put on Icy Hot so maybe that helped it but it's feeling much better. Can still feel it a little but it's definitely improving.

Track warmup then distance went for our run. I like watching sprinters faces when we tell them how far we are running today. And when we put it in perspective, such as "you see that U up on the mountain? We are headed to a trail that'll take us right by it." Joey looked at us like we were crazy. Maybe we are...just a bit.

I felt pretty good, going up by the fence I fell back maybe 100 meters cause my calves didn't like the hill (jk that was the one part I didn't work hard enough) at the first part of the trail I got lost in thought then took the wrong way when it forked (I don't even remember there being a fork in the trail...) I realized my mistake when the trail disappeared and I almost fell off the side of the mountain. Then I heard my name called, yeah I was way lower than I was supposed to be. So I scaled the mountain until I found the right trail and continued onward, the boys were nice enough to wait for me :) I made sure to stay with them the rest of the way. It was a good run, I think we kept a pretty good pace. It was hot. How do we survive summer when 65 degrees feels like it's burning? Maybe it wasn't exactly the heat but how dry it is. I'm sure in a couple months I'll laugh at how I thought 65 was hot. 

Today was the first (and last) meet at East! Man no more races at our track for me. Stupid Football. But I won't go into that right now.

Warmed up 1.25 plus I'm counting all the strides I did today as .25. Bill switched the 2 mile to the front (Yay!) so I did that first. It was super windy and was hard to battle through, Diwas isn't that great to draft off of (he's a lot smaller than me). Well I won it (for girls) but my time was slow, 12:01. Dang. I can do better than that, especially once I do it at an invitational. My last mile sucked. I know I'm ready to PR in the 3200, I just need to prepare more for it. I can be consistent when I focus on it and want it.

I cooled down/warmed up a half mile plus more strides.

I was happier about the 1600, I ran 5:31. That wind was brutal, especially on the last lap. It was literally like I hit a wall, it felt like I wasn't moving. I still think I could have run faster, I slipped the last 800. It's hard though with no competition. Would have liked it to be closer to 5:20 but it was alright, I worked and that's what matters.

Then I cooled down / warmed up for the medley, 1.5 miles.

I did the 800, I'm pumped because we can realistically qualify for state on time! State qualifying is a high 4:25, we got 4:41 and all of us went slower than normal. I went 2:33, I can knock at least 8 seconds off there (I was getting tired). The wind was still pretty brutal. Our sprinters can all go faster too, so I'm excited!

Cooled down a half mile.

Team warmup then we did Thunderbird Flagpole run. When we got back we did 6 burnouts, I was tight and it took a couple for me to loosen up and run them as hard as we were supposed to. It was a good run though. Calf is 95% better, it still doesn't like calf raises. Finished to 10 for the day.

Ran to the track and was just in time for drills! Then we went up to Sunnyside, a lap and back, then down to the asphalt hill and did 6 of those. Next we did 4x400s at goal mile pace, so 75s for me. I hit 73, 73, 74, 74. Then we did 6.25 cool down. I did it all in flats so by the end my legs were pretty beat. I was happy with my 400s, now to do it with no recovery...

Ran a 10k starting at the Capitol building to city creek and up the canyon aways then back down and down memory grove to the stairs. I didn't realize how far up we had to go. I should've expected it but after about a mile and a half up the canyon I started to struggle. Managed to hang on until the turnaround, took me about .25 to recover fully from the uphill and let myself go. After that I knew I was fine, started passing a few guys. I felt like I was going pretty fast, my last 3 miles were a couple seconds over 6:00 (last one 6:00 exactly) and kicked in the last bit at 5:22 pace. But it was obviously that downhill. Not too happy about my time, 42:53. I slipped a ton on the uphill. But maybe it was just a slower course. My legs were a little heavy from yesterday so that could have contributed to it. Got in a good tempo though that's for sure.

Then for the cool down I didn't realize quite what I was getting myself into. I had expected just to go to 65 for this week which meant like 6 miles cool down. But nope! Angie and Jayden met up with us after the race for their run. We went back along the course and up the canyon until we hit 2 miles, I fell back a bit. Then down memory grove to the finish. I thought I'd look for some chocolate gold coins (Bill said they threw some during the race) and came back with two handfuls! Then we did a large loop thing first going down victory road or whatever. Idk the rest. Towards the end I struggled to just keep going, I was super dehydrated and hadn't had anything other than a piece of toast and two pieces of candy to eat. And my legs were getting tired but that wasn't really the problem.

I guess even though I felt like crap it was a good day, got my miles and a tempo run in and ran the farthest all at once I have ever gone. Granted we had a bit of a break between the finish and cool down but still... Ah great I'm a mile short.

Track warmup then a mile warmup and a mile speed changes, then another lap. Girls did 2x400s because of the race tomorrow and boys did more (they don't race until Wednesday.) I was supposed to hit between 70-73. I hit 69, 72-73 (my watch didn't stop). Then cooled down. 

Idk how much warmup I got, I'm guessing a mile plus strides.

I got an okay start, settled behind the pack. Then the second lap I felt them slow down so I continued at my pace and luckily an opening came in lane one so I took the lead. Then tried to just relax that third lap, and then the last came and knew I needed to kick. At some point two Davis girls passed me, I'm not exactly sure when. I should have fought them off. I think it was closer to the beginning of the last lap but I'm not certain. Then the last 150 meters I knew the Davis girls had too large of a gap on me and was sort of just trying to hold position. 50 meters left I could hear Maddy coming up and told myself to stick it out. But my legs! It was like I couldn't move them any faster. She barely got me. I'm quite discouraged. I wanted a faster time, I was hoping to qualify for state (5:13). I know I've been improving but it's so minimal. I was really hoping for a jump. But, when Tomy was here he said you always have to be happy with a PR. So I guess I am.

About a mile and strides in between. 

Then the 800 was next, the first lap girls went out so fast. I honestly feel like my first 200 meters I was half working half getting myself in race mode. I was getting discouraged because gauging off of the other girls I thought I was going too slow. Came through the 400 at 70 so then I thought "oh, not too bad." Then I just tried to hold on. I passed a couple girls who obviously went out too hard. I think I could still have kicked harder. I think I need to work through the sprinting pain more than anything cause that's when I struggle. That burn though. 2:26.

Did some strides. 

I really don't want to think about my 3200 I wish it never even happened. But I'll use it as a learning experience I guess. To start off we went 81 then slowed to like 87. Yikes. So I took control. Then some girl fought me idk when I just thought I gotta hold her off. Finally we got to the curve and then I thought you know what? You can lead. I'll draft. That's my big mistake. She took the lead and then I tried to follow for maybe five seconds. Then mentally I just gave up. Came through the mile at 5:51 and immediately knew my time was gonna be terrible. My last 3 laps were 1:40, 1:32, 85. Hehe. Never. Again. Aubrey Argyle said "good job in the 3200!" I laughed and said a half hearted thanks. She had good intentions I'm sure. Time was 12:08.

Literally nothing between the 3200 and the 4x800. I went 74, 76 (2:30). My legs were heavy and I was tired.

No cool down either, haha. I think it was a good meet but I'm hoping to kill it at pine view. I know I can do better.

Sidenote: the Lehi guys are gonna have to let me know how that hurdler is doing. She wiped out really bad and they had to call paramedics.

I was jamming to my iPod and accidentally went over so I just finished to 11 :) ah well it makes Saturdays run shorter! Did my flagpole run loop and added VA loop and Shriners run. It was quite enjoyable, it reminded me of summer runs with the smells of barbecues and FOOD. Except for maybe the part where I looked down at the ground just in time to see the biggest rat I have ever seen and narrowly miss stepping on it... it scared the bajeebees out of me. I hope the boys did well at the race today!

Ran to the track, then we went to Sugarhouse and to the tree by highland and started a 10x1 minute on 1 minute off fartlek. The ons ranged from 5:25 to 6:20 pace depending on where we were in the park, and the offs about 8:00 pace. Bill was feeling good today I think! Had a hard time keeping up but I think it was a good day. I have been a little out of it today because I haven't had much sleep two nights in a row... No particular reason. Just restless and waste time at night. Imma try to get to bed earlier. Finished to 10 once back at the track. Left knee was bothering me a bit as well as the ball of my foot but nothing unmanageable.

Had to squeeze it in because now I have to get ready for Junior prom. Why is it on a Friday? Who knows. 

Running of the Leopards 5k! I'm happy with it especially considering I did literally the opposite of what you're supposed to do the night before a race. I had a ton of brownies and stayed up until 2 in the morning because of the dance. Hahaha. Anywho, got about a mile warmup and a few strides.

Got out alright, Diwas took off so I wondered if maybe I should have gone out harder? But I made my way up and caught back up to him by the time we exited This Is The Place. When we got to the post office and started heading up the hill I just tried to stay positive and keep myself moving. I hit 5:32 at the mile, then used the downhill and once I got to Foothill just tried to keep the pace going. Mile 2 was 11:27 (5:55). Then coming down Sunnyside I struggled a bit. I knew I needed to start picking it up but I was having a hard time getting myself to start pushing even harder. Mile 3 was 17:31 (6:04) and finished the last little bit in 39 seconds finishing with 18:10. First woman!

Then cooled down a lot of grass laps with some guys and then some more (4.5 miles total). Then Bill, Diwas and I did Shriners run out 3.5 and back and added a little to get to 16 for the day.

On the cool down I asked Bill about how much time he'd add to make it measurable to a flat 5k and he said that because the first mile had the uphill in it too it'd be pretty accurate about 5 seconds faster, then the second mile 5-10 seconds and last mile 10 seconds. The turn onto the track also slowed us down and the rocks and gravel right after did too. So that means for a flat 5k it would have most likely been 18:30-18:35, obviously it doesn't count but still is fun to compare. I worked hard though. If anything it tells you my 3200 on Tuesday was not even close to what I'm capable of. Hahaha I'm gonna kill it at Pine View. In both the 1600 and 3200. I'm ready for a great performance.

Today we ran down to Liberty, went the long way and did 10 x 1 on/1 off fartlek around the pond. Then back to the track and added to 10. Felt alright, gave good effort. Legs were a little heavy.

Warmup was a bit different today. We did the track warmup (cut drills a little short) and then a mile speed changes and a couple more laps, then 6 asphalt hill strides. Then 2x1000, 2x800, 2x400, 3x200. I hit 3:28, 3:27, 2:45, 2:49, 74, 75, 34, 34, 34. I struggled a lot today, I focused on staying with Diwas and Bill. The second 800 I had fallen off. But I refocused and tried to hit the rest on pace. The 200s I relaxed first 100 and kicked last 100, it was the first time I actually switched gears into the fast twitch muscles I think? But it was the first time I could feel the switch turn on. I doubted myself 20 meters later and backed off, now that I know what it REALLY feels like I think if I continue to work on it I will have the kick down! It was windy so that was kind of tough. Good workout.

Zayn left One Direction (cries inside).

Track warmup, then 1.5 warmup, 1.5 speed changes, 1 cool down. I feel bad that I missed practice yesterday but it's the first time in months, and it's end of term tomorrow so missing the last day of term for Pineview doesn't help. Got my assignment in so now I should have an A (it was 1.5 12 hour assignments that I did in 8 hours. And in Art no less... She asked us how many concentrations we had done, I had 3.5 because mine were all in pencil, I regret picking that for my concentration now. Some people had 7 done. So she said she'd grade 5 of them which meant I was looking at a C. Yeah not happening.) Anywho, stress behind me I'm ready to focus on Pineview. I'm gonna PR in every event!

Didn't get as much warmup as I would have liked but it's whatever. Hurried off the bus to the bathroom and then down to the track and did 1.25 warmup (.5 of it speed changes) and a couple strides.

I was seeded fourth and they had three waterfalls, I was in second spot on the first waterfall  right by Lucy. Confused me a bit but I'll take it! 
The bummer was I couldn't gauge off of other people very well, so I went on feel which wasn't very precise because of the shorter warmup. Lucy took off and I didn't bother going with her. When we got to the break line people cut in and I got boxed in. But I didn't mind so much until the second lap, people started slowing down and I needed to keep going. I don't actually remember much because it went by so fast. I may have made a move around 800? I did make a move somewhere. 500 left I started picking it up, I had in my head that I needed to kick. Tried to do the Garek kick but I'm not so good at it :) hahaha. But I did pick it up a bit with 400 left. 100 left I was shoulder to shoulder with Mary and she took off before I could match, by the time I started giving what I had she had gapped me. Makes me frustrated a bit because it's always the last 100 meters. Anyway, splits were 77, 2:37 (80), 3:56 (79), 5:12 (76).
I'm really happy about it, I maybe would have liked my second lap to be a little faster and my last lap could have been faster too. We've been working for a 70 last lap but it's coming down. I qualified for state and PR'd by 4 seconds!
Cooled down 2 miles with Garek, Chris and a couple of Lehi guys (they're pretty chill).

Got about a mile warmup for the 3200, I was still half asleep at the start line. First lap was an 82 and second lap the pace was too slow so I took control of the pack. Then just relaxed and tried to stay focused. I wonder what would have happened had I chased Lucy down, she wasn't that far ahead. But I was too intimidated to try and wanted to stay even. Mile split was 5:37, a bit slow for what I wanted. Then I slipped and last 400 got passed by a ton of people. Okay just a few but it felt like a ton. I just don't think I cared enough. I was thinking negatively. 11:32.

Very disappointed I cooled down a half mile. Warmed up a mile and strides (it was so hot we didn't need much warmup.) I got out slower, thought I was going too slow (it's such a change to go from 3200 to 800). First minute or so I sort of warmed into it. First lap was a 70. Then felt good so I tried to start a longer kick. 200 left a coach yelled to his athlete to "catch her. You're a kicker and she's not." I can only assume he was talking about me, it's well known I have a terrible kick. Well I tried to prove him wrong. I started picking it up and 100 Mary's sister came up on me. I fought her as hard as I could for 80 meters. 20 meters of it could have been harder. She does have a better kick but I was happy I fought. 2:23, new PR! 

Warmed up another mile or so. Practiced handoffs and did strides. Then sat down to put on my spikes, stood up and all of a sudden my hip hurt like it needed to pop. Tried to but it didn't help. Bill showed me stretched. Didn't help. Massaged it, helped a little. Leg swings, that just hurt it. Strides just hurt and I limped along. Emma got the baton for the 400 and I felt so bad, came to Bill almost in tears and told him I couldn't race. He said "serious?" I knew we wanted to qualify for state. I felt so awful thinking about how Brooke, Ellie and Emma would be so disappointed when I didn't run. So I said a quick prayer that my hip would miraculously feel better, crossed my fingers and tried one last stride. It still hurt but not quite as bad and didn't limp so much. So I decided I'd try it and if I had to drop out fine.

Emma gave me the baton in 2nd I think, just ahead of 3rd. Mary had a good gap and I started to close it. Either I was going too fast or she too slow. Relaxed and passed her 200 in? Then 400 left tried to pick it up again. 200 left even more. 100 left still in the lead but Mary not so far behind me. She swung and outkicked me. Bill said my split was 2:25 so I was happy with it, and we qualified with a low 4:25, standard was a higher 4:25. And my hip only hurt the first couple steps. Miracles do happen!

Cooled down a mile and a half.

Did a 3 mile shakeout from the condo. Found a fun dirt area to run, saw a steep hill where a view at the top looked promising. It was a beautiful view from the one side of the dirt area with the setting sun, wondered if maybe it would be a cool view from the top of the hill. Unfortunately I misjudged how long it was. It's gonna be fun to explore on Monday! Hip hurt for the first half mile but warmed up. I'll just pay special attention to it and it'll be fine.

Did my workout at Snow Canyons track. It was hot and doing it by myself was actually really tough. The wind picked up a lot the last three so that was both physically and mentally challenging. Regular 3 mile warmup, workout was 5x1000s, it was really hard for me to start the fourth one. But I forced myself to do it because I know it'll help me. Times went 3:31, 3:33, 3:34, 3:35, 3:36. 600 meters recovery on all but one, where I switched from trainers to spikes (400 recovery on that one.) Perhaps my last two should have been faster seeing as they were run in spikes but man it was getting tough.  I was pretty dehydrated and baked in the sun. I'd say it was a successful workout. Tomorrow my workouts gonna be earlier so I can beat the heat.

My plans for waking up early failed when my alarm was set for PM not AM. Oops. Anyway went for a run later to try to avoid the heat but it was still hot. Got kind of frustrated because I didn't know my way around and ended up hitting huge hills I didn't expect. But I suppose it made it a more challenging run. It's been a blast here in St. George, but I'm glad we're heading home tomorrow. It'll make running a little easier anyway. And I get to chill at a track meet this weekend, hooray! Maybe it'll be good to get back home so I can refocus for the meet.