Sock tans

Same loop Eleanor and I do in the mornings.

Park city trail again with Bill, Dakota, Clayton and Tomy. I hung on longer than I have the past couple times but still fell back. I felt tight and my calves, oddly, were burning. There's not THAT much uphill so why they were I don't really know... I stopped twice to stretch because I was really tight.

Went to Sugarhouse and decided to do the cemetery run. Felt pretty good.

I did Shriners run because I haven't done that for a while. It ended up being more than the 7.5 I thought it would be but oh well.

VA loop to Guardsman then did Shriners run. Then a lap in the cemetery and back to the school. I hung on until we got to the U campus, by then I felt like they were speeding up. My breathing felt off. I backed off to my "comfort zone" as Bill calls it. I need to find my garmin so that I get a feel for what pace that actually is. Anyway, I wasn't in a good mood today and on the run I wondered how in the world I thought I could break 5 in the mile if I can't even keep up with my teammates and am the last one back every day. As if Bill knew what I was thinking somehow, he and Eleanor ran back along 13th and met me and ran back. He talked to us about our goals and stuff and then how he felt like he could get me to a 5 minute mile, but I'd have to work hard, and told me a lot of other stuff to be doing outside of running. This is why I have the greatest coach in the world. Thanks Bill!

Today we went down to Liberty, got a drink at the fountain, then went over to the new marks by the tennis courts and did 2 400s, recovery to the start, then went to the mile mark and did 2 800s, recovery back to the mile mark, then back to the new marks and did 2 more 400s. I was aiming for 80s on the 400s and 2:50s on the 800s. My times went 76, 76, 2:45, 2:52, 78, 75. The 400s felt really short, but I got that familiar burn in my legs I haven't had for a while. It hurt but felt good. Weird. The first 800 I felt like I was pushing pretty good, the second one I fell off Bill and if I would have stayed with him I would have hit 2:45 again. Wish I would have. The next 400 was hard, and then the last I forced myself to push. I surprised myself, I didn't think I could hit 80s, I thought it would be hard, but no I hit a 75! Now to be able to hit those 4 times in a row...without stopping...

I had to go to math help so i missed most of the warmup and drills. Recovery run today at an easier pace. I decided to stick with Bill. We went to Sugarhouse, did a lap, then down 21st to 9th and did that loop back to the school. In Sugarhouse I lost focus and started thinking about other stuff and accidentally fell off, so I caught back up by the light. Bill and I missed a light along 9th and zig zagged. Bills phone said we were somewhere between 7:40ish and 7:20 pace for the whole run excluding the last mile where we were adding on and such which was way slow. I felt kind of tired and sore from yesterday.

Today after the warmup and drills and stuff we went for our run, which was flagpole to flagpole run. We went to the Westminister flagpole first. When Dakota caught me (he started later) I decided to go with him, which picked up my pace. I fell off right by the school heading to the other flagpole. When we got to Presidents circle we did some type of a Fartlek workout, going hard up one way and down the other, then recover back up then down. It was just below the flagpole. Then I went with Bill and Dakota to add to get to 9.

Today was a good run. I ran with Bill, our first mile was really slow up 900 S. It was an 8:50ish, but then we picked it up a lot. We went to Sugarhouse via 15th and did 2 road laps then went back along 13th. At 6 miles we were at a 7:09 average, our pace got down to the 6:40s. We finished with 7:18 average coming back up 13th. Felt pretty good but the hills still get me.

First track race! I was excited but nervous because I didn't know if I would be able to do well, and time wise I didn't but at least it's the first meet. I warmed up with everyone before the boys 4x800 for 2 miles then a mile of speed changes. Then we went to a subway a half mile away to get some food but i couldnt eat anything because of my race. We went back and I warmed up again with Bill, Tilda, and Emmaline for a mile.

 I am really mad about my mile, I could have done so much better but, like Dakota said about his mile, I didn't want to hurt so I backed off. I was in good position for the first lap but fell back. 5:45 was my time. After my mile I got splits for the boys miles then we all went back to subway because I was starving and needed food and so did others. Then we went to a Jamba Juice a mile and a half away. I felt my sandwich alright, but not to the point that I needed to puke. I have a pretty strong stomach. Then we went back to the track, totaling 3.5 with more uphill than I'd like.

Then I did drills and such and raced the 800, I really didn't want to but Bill wanted me to so I did. I'm glad I did, my time still wasn't too great but I competed and actually fought. My legs were dead by then so I'm happy with it. My time was 2:35. I was 8th. After the 800 we did a mile cool down and went home.

Speed at the oval today after the warmup stuff. We did 8 laps warmup, 4 laps speed changes, then changed shoes. My lower calves were hurting even before we started. We did 5x1000s. The first one felt much easier than I expected, from what I remembered. But then it got harder. The third one was where it went downhill. My calves were killing by the end so I stopped to change shoe unlike everyone else. My times were 3:36, 3:34, 3:42?, 3:52, 3:54. I think by the end I just was struggling mentally to finish the workout, especially on the last one, but with about 200 left Jakob was in front of me so I told myself to catch him. My time would have been a lot slower if I hadn't but now I know what I need to work on.

AM:

4 with Eleanor, same loop as usual

PM:

6 at Steiner at 8 MPH on the treadmills. I missed track because of a family dental appointment.

Today we ran to Sugarhouse along 13th, then we went to Poker hill, did that 5 times, a lap then to the first State hill, 5 times and back via 15th. 10 miles. Wasn't the run I was hoping for, by the end I was going pretty slow. My calves hurt after about 3 of poker hill, but I didn't let it bother me too much, but what did bother me was my hip. It has hurt for a week or two now but never during my run. Today I felt it. It doesn't feel like IT band, I've had trouble with that in the past, but I feel pain right under my bone in the front like a tendon or something (I don't know much about the hip). But also at the joint, it feels off, i dont know how to explain it. I just really don't want to get injured again, please no. 

Easy run today. We went legacy bridge way and got on the trail by the drinking fountain, which was really muddy and icy, and took it to JCC then went by Popperton? and went Shriners run back to East. My hip felt better than yesterday so I think the stuff I did last night helped. My ankle kept twisting on the uneven and icy parts of the trail, which made the inner part of it hurt, so I decided to try fixing my form with my feet, my "duck" feet as Bill calls it, and it actually helped! I didn't cave in at my ankle as much. Maybe I'll start doing step ups at night to see if I can fix my form.

Ran down to Liberty, went to the 400 start, and did speed changes using those marks. Then we went back the same way.

BYU today! We warmed up about a mile then after we were told our heats we kept running, probably got about .75 there.

I had a terrible start, I was on the second row all the way out in lane 4. I tried to cut in to lane 1 but that was a bad idea because that got me all the way in the back. Then I relaxed and tried to get a feel for the pace, it felt really slow so I started to push up. I made my way up to 5th and then with a lap left I couldn't get myself to kick, on the last straight a couple girls caught me. I knocked off 11 seconds from last week though so that was good. I'm actually disappointed with my race, I wanted to get as close to 5:20 as I could, and I feel like I still could have pushed myself harder. At least I have a bit more confidence now, I was scared I am just a lot slower this year. Then again it's indoor, but I'd still like to be in the 5:20s. 

Did a cool down with Eleanor, about 1.25. Warmed up for the 800 for 1.25 with the girls, then went to the bull pen and did 5 million drills and stretches, then they switched me into the fastest heat. I hadn't really prepared for that, there were only six girls in it and I was dead last. On the first half of it I stuck on them but let them go with a lap left, I should have stuck on them. If I would have I might've been on the stands. I'm really mad at myself now. I got 2:32 and 8th overall. 3 seconds faster and I would have had a shirt :(

Cooled down for about 2.5 miles, Then warmed up again maybe a half mile. 

The 2 mile was awful. I hung onto the pack for maybe 3 laps then fell off and I pretty much gave up. I was really tired from everything else and just didn't want to hurt. I got 12:31 and 10th of 18. I remember thinking in the middle if it "why did I do this race?" Oh and about 4 laps into it some lady didn't look on the track for runners and I couldn't move in time so I full on ran into her... I tried to calm myself down when the adrenaline came, lasted a half a lap but whatever. I hope I didn't hurt her. But it was her fault if I did. I did .25 cool down in the parking lot before we left.

We went to the oval today. We did 8 laps warmup, 4 laps speed changes. Then we went backwards to the 800 start. Workout was 6 x 800s, I was supposed to hit 2:50-2:55. My hip started to hurt pretty bad in the second one. My times went 2:52, 3:04? 3:12ish? And 3:31, then I dropped out because I was really discouraged that now my times were above 7 minute pace, and my hip was killing me.  Why is it that I only felt my hip on Saturday warming up for and during the 800 and all of a sudden it kills? I hopped in the hot tub when I got home and rolled out my hip. I got a really bad headache about an hour after I got home so there went my Monday.

Today was just an easy recovery type run. I got barely any sleep last night because of my headache. I was really tired to start out which didn't help at all. We went to the cemetery and did a lap, then 5 hills, a lap, 5 more hills, another lap and finish that one then back to the school where I added on to 8. I started to have an asthma attack when we got to the cemetery, so I had to stop to try to control it. Let me tell you, asthma is not fun. I did 5 hills then had to stop again at the top of the hill to control my breathing, then once more the second time doing the hills. I think I stopped 3 times. My mom thinks I have the flu, so yay. No not really, I hate being sick.

Day three (or four?) of the flu. Good news though, I think I'm finally getting better. After three days of no change I finally woke up feeling slightly better. Maybe it was because my fever's gone... :) I actually ate a full meal for dinner, I sort of lost my appetite and only had a few things to eat here and there. That's a good sign, right? Actually I still didn't have an appetite but knew I needed to eat so I forced it down. But still. I really have felt so exhausted these past couple days that even going up the stairs was a chore. That changed a bit today too, I feel more alive. Maybe I can run tomorrow, but we'll see how I feel. I do have to say, it's getting really boring in here.

I hope everyone did well at the meet today!

Today after reorganizing my room (I moved the furniture around because I wanted a change of scenery) I decided I felt good enough to go for a run. I did the loop Eleanor and I run in the mornings. It actually didn't suck as much as I thought it would. It was probably really slow but I was just happy to go outside and actually run. By mile one my throat was burrning but I didn't care. I believe today was the winter series 5k, which I was looking forward to, but oh well, I hope everyone did well and had fun!

After drills and warmup stuff we went to the oval. 8 laps warmup then 4 laps speed changes. I had a lot of gunk in my throat and chest and the warmup helped get most of it out. Then we changed shoes. We did a mile, then three sets of 3x300s. Mile was at 2 mile pace, and the 300s at 800 pace. Didn't catch my time for the mile because I was too far back, it must've been pretty slow. I just felt like I couldn't go very fast. Then for the 300s I hit the first two in 58-59 area, that's where the group was hitting them, but it felt really fast and I honestly didn't think I could hit all 9 at that pace right now, not after last week. I backed off and counted about 10 seconds behind them. For pretty much all of them that was my pace. Pretty dang slow but at least I was consistent. And I'm not even sure how accurate my 10 seconds of counting in my head is. I need to find my garmin. Dang now I'm tired, I haven't felt this way for a while. But it's a good tired, not the tired I've had from the flu. You know, I've been terrible at doing core, so now I'll let the world know when I do my core. The blog helps me get out the door when I don't want to, maybe it'll help me do my core when I don't want to. I did my core today.

Long recovery run today. We went up 900 S. to foothill, to the zoo, along Wasatch to the flagpole. Then we went to Tanner Park along that trail. I had fallen of right before wasatch at the zoo. When I got to Tanner Park I still wasn't sure where exactly we were supposed to go, so I found my own way, hopefully it was the right way. I started to freak out when I realized I was literally right by the freeway entrance, I had no idea where I was. But then I vaguely remembered doing a run one summer that I think went by there, so I crossed the street (I remember doing that much) but then was lost again. I remembered Bill saying something about "down to 1700" so I went down until I had to turn, then went right until I found 27th. Went down there until I recognized the bridge on 2000. So I went under it. Then I went down until I found 1700 and I knew where to go from there. Down past Sugarhouse to 13th and along there back to the school where I added on what bill said to get to 13. 

It wasn't as awful as I thought it would be. Sure it was long but it was nice. I took it at an easy pace so maybe that's why, I hope I wasn't supposed to be pushing too hard. It was really nice to just relax and run, I remember why I love long runs so much.

almost forgot - I did my core.

After track warmup we ran to Liberty. Went to the drinking fountain then to the mile mark. We did two 2 mile tempos. I calculated 13 minutes based off of my XC PR pace, 6:20 plus 10 seconds doubled equals 13. I hit 12:54-56 and either 13:14 or 13:24 I can't remember. On the first one I hung on to Bill and Eleanor until I think the drinking fountain, we went through the mile at 6:10, then I fell off and slowed down, which means my second mile was a 6:45ish. Freak. Then we ran from the 3 mile to the 1 mile going by the fountain. The second one I fell off even before the mile, I think right in the middle of that long straight, but Bill said they were a second off which I would guess put me at about 6:35ish judging by the gap. Then I tried to pull it together and finish the tempo, but I honestly couldn't get my legs to move fast enough to catch back up, they were so tired. I think it might be from yesterday :) if I ran 6:35ish first mile my second mile was either 6:39 or 6:49. But then again it was just a guess. I wish I had stayed on Bill and Eleanor, but like Bill said, you can't turn back the clock. Cool down to 10. Did my core.

Today my legs felt so dead. Doing the wall sits and wall drives for warmup was a lot harder than it should have been. For our run we did Shriners run, turned around at 4.5 then dropped by the track and did a mile of speed changes. I hung on until we turned around, which is better than I normally do, I normally fall off at the hill right before the drinking fountain. Going back up 11th was really hard for me, my quads and calves are so sore. I tried to keep the gap they had on me to be as small as possible, but it gradually got bigger. When it finally switched to downhill I picked it up. the gap Bill had on me was pretty large but I pushed myself to try to catch up, It still probably wasn't a great pace, but for how I am feeling I'm happy about it. I caught up at the light on guardsman, only because they had to stop, but I was still glad. The mile of speed changes felt pretty dang slow, I was so tired by then. We ran back down the school and added to 10.5. Did my core. 

Recovery run up 9th south to 19th, over to 21st and dropped down to 17th East and went along the trail at sugarhouse, then went down and along 11th to 9th south and went up gilmer back to the parking lot. I didn't see them adding on until they came back in the parking lot, by then I was stiff and my quads hurt like heck. I fell back on 11th. Bills phone I think said we were averaging 7:35? Which isn't too bad for how much my legs hurt at the moment. I am so sore. I did my core. 

Workout at the oval today, we did 8 laps warmup and 4 laps of speed changes. Then we changed shoes and did a backwards lap to the 400 start. The workout was a set of 4x400s, a set of 3x400s, a set of 2x400s, and one more 400. I was supposed to hit 80s, no slower than 82. I hit 75, 78, 78, 79, then 78, 79, 78, then 80, 79, and last one was 80. It wasn't as hard as I was expecting it to be, but by the end I was tired and it got more difficult to finish. My calves hurt. I felt like it was a good workout, I'm happy it was at least somewhat consistent. Felt good to be running sub-80s again. When I got home I did my core. 

Went to the oval today, my carpool was late so I only got 4 laps warmup 4 laps speed changes. I hurried to the line so that I could start with the group. Workout was 1000, 800, 2x400s, and 3x200s. When I saw them lining up at the 1000 mark I assumed it was the 5x1000 workout, so when I found out from Eleanor on the recovery what we were actually doing I was so happy, it's a much easier workout :) I was supposed to hit 5:20 pace for all of it (average pace from what we hit Saturday), so 3:26 for the 1000, 2:40 for the 800, 80s for the 400s, then the 200s we just opened up the stride. I hit right on for the 1000, 3:26, the 800 I slipped and hit 2:48, 400s were both 78, and the 200s were 33-36. The pace felt so much easier than on Saturday, it was weird. I just wish my 800 wasn't so slow. Cooled down 7 laps and I'm calling it 9.

Today was just a recovery run. We went up to foothill and did the VA loop to the cemetery and did 5 hills, then a lap, 5 more hills, another lap, then finished the lap and went backwards VA loop to the school. I was tired, my calves and quads are pretty sore still. I did my core. My knees kind of hurt so I think it's time to switch shoes. 

Today we just went for a run. We went up to 15th then over to Sugarhouse, 2 road laps and back to the school via 13th. On the way back Dakota told me to stick with him and so I tried, I was able to for longer than I thought I'd be able to, he had a good point when he said to think positively, that's what I've been lacking lately. It picked up my pace a lot which was good, thanks! Added on at the school to get to 8. Or close to it I think.

Down to Liberty and went the long way to the drinking fountain, then did 2 laps of fireman on the sidewalk. Then did a grass lap and up to the school for 8. My legs felt stiff and heavy. 

Today was the race. I warmed up 3 laps then ran a ton and did a ton of strides at the line because the timer wasn't there yet. I'm calling it 1.5.

In the race, I started pretty good but I thought I was going too slow because I was in the back. It was a 75 first 400 which surprised me. I relaxed too much because I thought I was fine. At the 800 I was 2:36, with 400 left I was 4:01. Then finished at 5:26, I started to kick but gave up at the 300. I felt like I just relaxed and ran it, I wasn't hurting or breathing too hard, and I wasn't as focused. In fact I worried about the ACT tomorrow instead of paying attention to the runners in front of me. If I could do it over I would have focused and made myself hurt.

2.5 cool down

We didn't realize how far ahead they had gotten from when we thought the 4x800s would start, so I was full of food and no warmup for me. Maybe .25. I was first and my hip started to hurt, it hasn't hurt for a while so that was really weird. I was probably really slow first lap because of it, I couldn't run right. It finally warmed up in the second lap but by then it was already over. Freak. Sorry guys! Apparently my leg was slightly longer, so my time must've been around 2:38? I don't really know. I just know I did bad. 

We did 2 miles cool down. 

Today I had the ACT in the morning, so I missed the 10k. Instead I went back to the oval for the UHSTCA meet. We did I think around 1.25 warmup. Then we did drills and strides and stuff. 

Ran the 2 mile, I was already pretty drained of energy from the test. It seemed like 85s wouldn't really be that fast, I felt like I could run 85s easily, so 11:20 was my goal, just based off of how yesterday felt. What I didn't take into account was how tired I was. I ran an 80 first 400 then slowed down too much to a 90, then I think an 87, and then back up and my splits were just kind of all over the place. I could've pushed myself harder and I wish I would have. I did 2 miles cool down with everyone else. I was going to run again when I got home, but then I had to babysit my sisters and by the time I was finished it was dark. :(

Today was speed at the oval. 4 laps warmup, stretched then 4 more laps warmup and 4 laps speed changes. We did 6 400s and 200s switching off. My splits weren't good. The first 400 was 73ish. I think the next was 76, and I can't remember how the rest went but they were slow and not the 70-73s I was supposed to hit. My last/slowest 400 was 84 so yeah...The 200s probably ranged between 34-38? I felt like I started to have an asthma attack, but it wasn't as bad as it normally is and I could recover from it for the most part after each interval. It would usually start 150 meters into each one. But I was determined to finish the workout. I don't know why my asthma would be a problem inside the oval, but for some reason it was. I was really disappointed that I couldn't do the workout like I was supposed to.

Went up to Guardsman and down to the cemetery and did 5 hills, a lap, 5 more hills, then VA loop to get to 8 for the day. Whoops I've forgotten to do my core... Did my core today. 

Up to the track, mile warmup, 2 mile speed changes, mile cool down then back to the school. My legs felt heavy and my calves were tight. 

Today was Simplot! We drove up after school and after waiting a while I warmed up with the girls, we did the normal 2 mile loop. Then we did drills and strides, and then while waiting for my heat I did more drills and strides and running and stretching :)

I got out quick because I was scared I'd get boxed in. My first 200 was too fast. But I didn't care. I was trying to hit 80s to get that 5:20. I was really focused and for the first 800 I was pretty much right on, then after that I don't know because I no longer focused on time I focused on the girls in front of me and on catching them. I felt pretty even and from what I remember of my splits I hit 40s for the majority of the laps, last 2 laps were 41. (It's a 200 meter track). The last 2 laps were the hardest for me because I knew I needed to kick and was struggling to do so. I also wasn't sure of what lap I was on, when they announced the final time of the leaders I had 100 meters left and knew it was the last lap so I tried to kick as hard as I could. The only regret I have about this race is the last 20 meters, I didn't fight the girls that came up on me and they passed me. Other than that though I guess it was a good race. I made it to finals, I'm the fastest in the slowest heat, yay me. I did 2 miles cool down with Tilda. 

Today I went to Sugarhouse and did 2 laps and came back home. Nice and easy, felt good to get some of the lactic out of my legs. I am kind of sore from yesterday. 

Today was the finals for simplot. I did the 2 mile warmup, then had to hurry to the bull pen. I didn't get as much warmup as I would have liked, I usually do drills and stretching before races and I didn't get to today. My first lap was again too fast, 400 was a 75, then 800 was 2:38, 400 left I was exactly 4 minutes and then finished way slow with 5:32. At 800 I started to make my move but then with 600 left it went downhill. People started to pass me and I didn't match, I should have. I felt so dead though, I just mentally lost it. I know that if I would have focused I could have finished a lot faster, I wish I would have. My arms, oddly, were what hurt the most. My legs hurt too but not as much. I'll just take this as a learning experience and hopefully the next race I can break 5:20. I looked back to last year and i did exactly the same thing, I crashed the last two laps. I think I just lack the strength to finish, I hope this year I can change that. At least my indoor times have been slightly faster. I was hoping I could have PR'd by now, I know it's only indoor but I'd still like to be running faster times. I did about a mile cool down.

I went to Sugarhouse, did a road lap, then went up to 17th and did the cemetery run. Instead of going back along 15th the way I came I went back along 17th. Added to get to 11. It's so nice outside, T-shirt and shorts weather! Although I'm not a fan of the wind, that made my run less enjoyable and probably a lot slower. But oh well, it was nice to go for my own run. Sometimes it's nice to take a break from running in a group and be by yourself. I felt kind of sick to my stomach, I think I ran too close to lunch. 

Speed at the track. It sure is nice to not have to go to the oval. I got there later and missed the first lap. So I did 7 laps warmup and a mile speed changes. Then we changed shoes, did a lap, and started the workout. We did 5x1000s. I was trying to hit 3:30s. I hit 3:30, 3:37, 3:39, 3:42, 3:44. I could only keep up with Bill, Jakob and Eleanor for 400 then I'd fall off. I tried to stick on them, I knew it would be better if I did, but I felt like I couldn't. My legs were heavy and I had a hard time staying focused. Towards the end there I couldn't think of anything positive, I always do better when I think positively. Today I just didn't have it. I don't feel strong, I need to get stronger. Mileage needs to go up, I let it slip last week so I need to focus now on getting it up. We did cool down, got me to 12.25.

I had to make up a math test today, so I was a few minutes late and barely missed the group. I went to Sugarhouse, I almost did a shorter version of the cemetery run, but decided not to because I just did that. So I did 3 laps on the road, debated doing another but thought I'd play it safe and make sure I was back to the school sooner. The wind was really blowing, especially along the back stretch by poker hill (I did backwards laps). I kept an okay pace, don't think I was going too slow. Got back a little after they got back, I got about the same distance as them so that's good right?

Today we went down to Liberty, went long way to the drinking fountain and then went to the mile mark. We did fartlek, 5 min, 4 min, 3 min, 2 min, 1 min all with 1 minute recovery. Then we went back up to the school. Didn't feel very good, it was a really long day for me.  

VA loop today. Felt kind of tight. 

Oh we love the winter series. Today was the 15k. I warmed up 2 miles. In the race I started out too fast, went through the mile at 6:27. Then I slowed down to a more manageable pace, 2 miles in about 13:30. Or around there. My goal was to stay under 7:15 pace because I knew that by the end I'd be struggling. Well that didn't happen. I felt horrible and had the worst cramps in the world. At the turnaround I stopped at the portapotties. Then when I started again I felt a little better, but still just struggled mentally because I was doing terrible, my time was so slow. I pretty much just ran it to run it, I didn't feel like I was racing. For the first couple of miles I felt like I was, but after that it just turned into a run. I timed myself and without the stop I was 1:09:08. If that counts as my time then that's 7:26 average pace. My splits for 3 miles each were 21:27, 22:33, 22:52, and 2:20 for the last .3. Did about a mile cool down. 

We did 2 laps warmup and stretching, then did regular 2 mile warmup mile speed changes. Workout was 6x800s with a lap recovery. I was supposed to hit 2:45 to 2:50. I hit 2:44, 2:45, 2:52, 3:02, 2:57, 3:00. I was really discouraged when I went over 2:50 and I think mentally it was really hard. I was hurting and when I no longer was in my window it was really hard from there on out. Besides the mental factor, my knee was really hurting, it hurts when running, going up stairs, or changing directions fast. But so far it's not too bad. I iced it when I got home. We did 3.75 cool down. On 2 of the recoveries I only did 200 because I was about to puke. Still haven't puked in a workout. Weird how we were discussing this very subject before our workout. Whoops I've forgotten to blog when I've done my core, I did it every other day last week which is a slight improvement. This week it'll be everyday. 

AM:

4 with Eleanor. I forgot how nice it is to run in the morning, the only part I don't like is getting up so early. It's nice to change it up and run in the dark. 

PM:

today was a recovery day. We did adventure run up  legacy bridge way and took the trail to JCC then went past Popperton park and took Shriners run back. My calves and quads hurt really bad going up to the trail. I felt like we were going pretty slow but they hurt really bad. Then when I got to the trail there wasn't as much uphill after the first part, and my calves loosened up a little. I picked it up when it got to the downhill because downhill hurts if I don't lean forward. Then I ran with Angie and Emmaline back from the fountain and we seemed to pick it up even more. At first it wasn't a good run but I'm glad we picked up the pace towards the end. It felt good. When we got back I did 4 grass laps and 200 meters so I'm calling it 8.75. 

Today we did 2 laps, stretching, and drills, then we went to fairmont and did strides and then to Liberty and went on the wood chips around the park and up 9th back to the track. It was so nice outside! I finally felt good in the run for once. On the way to fairmont we were going pretty fast, I was probably closer to 6:25-6:30 pace. Of course it's downhill there but it's nice to get moving. Then for the rest of the run I was tired but didn't die like I have recently been doing. I was still back aways but closer than I have been :) good day today. 

It was pouring rain today, so we did core in the shed, then after going home to do homework I went to Steiner and did 7 miles. Averaged 8:09 because I was tired. My calves hurt. They were really tight. 

Went to Liberty and did 2x2 mile tempos. I was kind of sore and just really tired. I didn't sleep well at all last night. I also have been really stressed out lately, so I wonder if part of the reason why I feel like I'm doing so bad in running is because of the stress. I've had maybe too much on my mind. Today I really just felt awful so I know it was more than just being overwhelmed, my first one was 12:57 and my second was a lot slower. I didn't push myself at all on the second but I wish I would have. Not a good day but everyone has their off days. Plus with the wind it was a lot harder to focus.

VA loop and Shriners run. Thought it was a little ironic when I watched a cop run a red light at guardsman...  I saw Jakob and Will on their run when going up the hill. So that was kind of fun. Felt alright, I'm a little sore though. 

AM:

VA loop before school

PM:

Speed. We did 2 laps warmup, stretching and drills, then distance did 2 mile warmup (to the gully, a lap, and back) and a mile speed changes. We changed shoes and did a lap then started our workout. It was 2 sets of 800, 600, 400, 300, 200, 100. The 800 and 600 were at mile pace and the rest was at 800 pace. I hit the 800 in 2:42, then the 600 was exactly 2 minutes, 400 I picked it up like we were supposed to but was ahead of the group so I started to slow down because I thought I was going too fast, until Bill said to stick it out to the end so I figured I'd be fine to go faster. I think I hit close to a 71. Then the 300 was a 51, and the rest of my splits I don't know. Time to get a watch. The second set I was slower, but I still pushed myself. In the 800 I had the biggest sideache of my life, it felt like I was being stabbed. Not that I've experienced it before but that's what I imagine it would feel like :) but I still pushed through it and was able to get rid of it for the most part before the next interval. The 400 was where I got myself to work a bit harder, I still am having a hard time with accepting the pain but at least I'm getting better at it. By the 300 I was working my hardest again. I also struggle mentally, when I told myself I could do it I found that it was a lot easier. This workout was a lot harder than it sounded, probably because of how fast the pace was, I'm used to trying to hit 80s. I worked hard, and even though my second set was slower, I pushed myself which is something that I haven't been able to get myself to do for a while. So I'm happy with this workout. My legs hurt now. 

15 miler today after taking the ACT. Long day. We went up Legacy bridge way and went to JCC and did rock run, then took JCC to City Creek and then went back along south temple and 13th. I felt like I was going pretty slow but it was even a struggle to keep going at some parts. Now I'm exhausted. 

Today I was really busy, I had an appointment that lasted pretty much all day, and included 6 hours of testing so that was a blast. As soon as I was done I went to the track and was able to watch the last little bit of the time trials, but had to be home by 5:30 to go to an awards night for my brother. So I didn't have enough time to do the run, maybe I should've just gone home and done my own run while it was light outside. But it was fun to watch the time trials anyway. When I got home from my brothers thing I went to steiner and did 3.5 miles on the treadmill before they closed.

My not-so-white shoes are drying after being washed. Tuesday was really muddy and my mom told me to wash them. :) Today we just did a long run. We went over to the cemetery and cut across through the cemetery, then up to guardsman and shriner's run to the end of 11th Ave. Then went over by City Creek, where I stopped by the restroom and then didn't know where the rest of the run was supposed to go so I made it up. I went up South Temple (even though we had already discussed how much South Temple sucks) to 13th and then over to the school, checked by the car to see if they were back yet, nope. So I went up 9th South to guardsman then came back, checked again, nope. So I went in the school, got a drink, came back out and saw them running a school lap so I went backwards to meet them. Then when we finished the lap I added with Bill, got me to 13.43.

Today we went to the oval. I ran 1.75 before we left. Then we did normal warmup of 8 laps, 4 laps speed changes, then did 2 more laps before starting the speed. We did 5x1000m and I was supposed to hit 3:26. I was slow on all of them and really slow on the last ones. It ranged between 3:36-4:06. I didn't feel like I pushed myself like I should have, I had a hard time getting myself to run fast. I also didn't like running in trainers. Did cool down until I was at 12 for the day. 

I ran with Angie today!! We went up to Foothill, Thunderbird and went down wasatch, then to the zoo and did VA loop and across guardsman, up to 1900 E and over to Kensington, then did a small loop back to my house. That got us to 10.25 and we averaged 7:49 pace based off of how long it took us to finish, which felt pretty good. I was glad we ran together, I know that if I was by myself I would have gone a lot slower. We saw Garek on his run too. And it's always fun to see some random runner twice on the same run! Weird. Anyway, overall I felt pretty good, it's so nice outside too! Legs were a bit tired, but it feels good to get my mileage up.

Warmup at the track, then went for a late practice at the oval. Normal warmup of 8 laps and 4 laps speed changes. My lower calves were unbelievably tight and it hurt. We changed shoes. Did a lap and went to line. Workout was 4 sets of 800, 400 at mile pace. So not too bad. I hit the 800s in 2:43, 2:46, 2:47, 2:53. 400s were 78, 81, 79, 81. Did a lap between each one for recovery. First time ever puking in a workout... And I did it twice. It was quite discusting actually. But I did feel a little better afterward. I'm not eating pizza that close to a workout ever again. 

Today we went to sugarhouse, did part of a road lap, then did cemetery run, came back and did another road lap, and then went back to East and added on to get to 15. My legs hurt now.

Today was the practice meet! I did lots of warmup, did 2 laps on the track then 2 grass laps. Then did 2 miles of speed changes using only half of the track while they did the 100 meter and the 100 meter hurdles. 

First was the mile. My splits were 76, 2:42, 4:10, and 5:37. So I slowed down way too much. It's hard to push myself when there's no one around. But hey it's a practice meet. Won that event, not really any competition though. Then I cooled down for a mile, then warmed up about .75 for the 800. For the 800 my splits were 76, 2:34. Won it too. Then helped time the 200s and 300H. I jumped into the 3200 last minute, used it as cool down. First mile was a 6:54, then finished with 13:54 (7:00). Yay for being the only girl. After that Emmaline and I did the 4x400, but we both did 2 legs. First time was 76. Second about an 80. What's with me hitting 76s? Ah whatever. I was really worn out by the end.

Today I was really tired. Legs felt heavy. We did normal warmup of 2 laps stretching and drills, then distance did 6 drill laps and then 10 asphalt hills. Then we went VA loop to the cemetery, a lap, back up to guardsman and Shriners run. Then Bill, Dakota, John and Chris went by Popperton to JCC and I knew that was going to be a really long run, so I went to the fire station and turned around and went back, then did a grass lap. Should have been close to 13 for the day. 

Normal warmup. Then we did 6 laps of Js and 2 grass laps. Then we went on our run. I felt really tired and worn out, and I fell off of the group pretty fast. We went 13th to 21st and down and over to Cottonwood complex. By then I was by myself. I went to the end and down Bessie, then to the street. I forgot we were supposed to turn down until we got to 900 E, so I kept going straight and it started to curve, and I knew I went the wrong way. I didn't want to have to go back, so I thought I'd cutt through some apartments. Yeah that backfired. It didn't go through like I was hoping. So I went back to the busy street and went the right way. Along 9th to 9th and back up to the track. The run part of it was 13.17 when I mapped it out.

Accidentally slept in a bit longer than I was planning, woke up at 9:15. I had to cut my run short because I had to get to work. I couldn't get in a second run because I had plans right after I finished with my shift. I went over to Sugarhouse and did shorter cemetery run. Felt better than I was expecting. I went faster than yesterday, that's for sure. I guess I was in hurry so that probably contributed to it. 

AM:

VA loop before school

PM:

mile warmup, 2 mile speed changes, mile cool down. It was sooo windy!!!

Warmed up a mile and mile speed changes on the back stretch. Then did strides. 

For the 1600 I got an okay start but got flat tired... It's really hard to run an try to stick your heel back in your spike at the same time. First lap was right where I wanted it, a 78. 800 was 2:38, and didn't catch the last split. Finished with 5:19. I thought I had it at the end and I think I backed off a bit and missed state qualifying by 4 seconds. I learned my lesson all right. At first I was really upset about it, but then I realized I have the whole season left to qualify, and I was only a second off my PR, which happened on a fast track and when I was tapered and did everything right for. This race I only ice bathed for. Didn't eat many carbs last night or gu like I normally do when I get fast times. The difference was that I wanted it and believed I could state qualify and went after it. That's what I've been missing.

The 3200 I obviously didn't want it enough because I did awful. I fell off the pack the fifth lap and died. Came through the mile at 5:40 and died to 12:01. I should not be running a 6:21 second mile. I mentally lost it and it cost me big time. 

Then raced the 4x800. I was first. I followed the front girls for 300 and felt the pace then surged past them on the straight. I got scared because I was leading and started to kick, but with 200 left my legs hurt in a different way, I forgot what sprinting pain feels like. Wasn't prepared for that, my last 200 I had a hard time maintaining my kick, 2 girls passed me back. But I felt like I ran fast! Too bad I didn't time it. 

Overall I guess it was a good day. Finally broke 5:20 this year. It about time. And I know what to do next time :)

Ran with Eleanor! We did Shriners run then added VA loop at the end. I didn't have time for more because I had to get extra credit in graphics cause my grade was bad. I think it will be fine now though :) 

Today was a really fun run! I ran with Jakob and Garek after we missed the light on foothill. We went up to the Zoo trail and took it over to red butte, where we stopped for some water and a bathroom break. Then went up to the fence and got on that second trail. We took it over to JCC and went over to Legacy bridge in an adventurous route, waving to random drivers as they went by. I'm surprised by how many people were talking on the phone and driving, that's a scary thought! I'd say at least 40 percent of them were on their phones. So be careful out there. We also said hi to random people in the U campus! And random bus drivers as they pulled up to the station! It was fun. We were all in such a great mood :) and I didn't feel like we were going super slow like it always seems to be the case when we have fun on a run. I know we weren't pushing it but we kept a fairly good pace. Especially for all those hills! It was fun! We added VA loop at the end. The last mile wasn't as fun because my stomach started to hurt. I would have added on but it was killing me and I needed to get home. I have three lovely essays to write. Well one of them is halfway done. K now I'm procrastinating, time to finish.

Normal track warmup then 2 mile warmup, 2 mile speed changes, 2 mile cool down. Then we cleaned out the shed!

Today was running of the leopards! Warmed up with the team. 

First mile felt relaxed, I could have gone faster but was saving. Which I think was good because I've always had a tough time with that, though lately I've been better. It was about a 5:50 or maybe a little under. The second mile I was focused and took it one bit at a time which made it easier. 11:45. I was going off of whenever Eleanor's garmin beeped to say we had run a mile :) I felt good up until about halfway down Sunnyside after the turn off of Foothill. I fell off Eleanor just before the light at Guardsman. I should have just stuck with her, the race was almost  over anyway. Coming across the track my throat got all dry and I started coughing and it hurt. So not that great of a kick. I'm so done with being sick.

overall I was happy with what I did, it's hard to compare this race to other races because of how much downhill is in it. I met my goal of going sub 6 minute pace though :)

i feel like a terrible person... I didn't even come close to hitting my mileage. But it's not like I just chose not to go for a run later, I had work which was exhausting, reffing soccer for kids who don't listen to you and continue to play is not much fun. One kid asked me, "why do you keep blowing your whistle?" I was about to rip my hair out. He was in an older age group too. Reffing soccer and playing soccer are completely different. Reffing is more stressful. Especially when the kids don't listen to you. And then I had a birthday party to go to.

Today was speed. We did normal track warmup, then two miles warmup and a mile speed changes. Then changed shoes and did a lap. Workout was 1600, 800, 4 x 400s. I hit 5:48, 2:50, 78, 78, 79, 81. I felt sluggish and I also was struggling mentally because I wasn't hitting good times. Then was reminded that 80s aren't that fast as I was struggling to hit barely under. I probably could have gone faster, just mentally I wasn't there. I hate speed. But they're the most important workouts. The struggle is real. Did 3 miles cool down.

AM:

4 with Eleanor!

PM:

Track warmup: 2 laps stretching and drills. Then distance did 6 bleacher laps to loosen up from yesterday, and then 5 asphalt hills. Then we went to the gully and we did 3 laps and then down to 15th. I was stupid and forgot which way we were supposed to go back even though Bill explained it and I knew exactly where to go before we started running. So I went back to the track normal way. I stopped at the port-a-potty and then when I was done saw Bill running around the track. I waited for him to finish his lap and then joined him. I figure I am 2 miles behind him including what he did before we started which would get me to 10. 

Today was one of the speed workouts where we don't know what we're doing next. First we did a 400, pace was mile lap pace subtract 5 seconds. So I was supposed to hit 73-78, we all had 5 second windows. My first one was a 71, then Bill gave us all a lecture about hitting the pace and not going too fast. The thing is I knew I was going faster than usual but I legitimately thought the pace felt like a 73. Then again what do I know about hitting 73s? So after the lecture we did 2 more. I hit 75 for both, the second exactly 75.0! So that's fun. Then we did 200s. How many did we do? I don't know. I hit 35-36 for all of them though. I think there were 5? Next was another 400. I hit 78 so not great. But at least i was in the window. Then we did 2 grass laps and I cooled down after that to 8.5 for the day. I'm happy with this workout, I did go too fast on one and slow on another, but for the most part I'm satisfied. And we did it all in trainers. 

We got lockers today, then after we did 2 laps warmup, stretching and drills. Then two mile warmup, two mile speed changes, two mile cool down. 

Drove to St. George today for Pineview. I did a mile warmup and mile speed changes. Then strides.

I got out fast, went with Mary in my alley who ended up with a fast time. Forgot my first split but it was Too fast, I'd guess around a 76. The second lap was a 2:36, then 3:59-4:00, and finally 5:21. I was stiff and sick to my stomach. I was quite disappointed with my time. I didn't have a great race and had a hard time getting myself to push. 

4 miles cool down, 2 with Eleanor and 2 with a group.

Today was day 2 of Pine View. I ran 2 laps then stretched, then mile warmup mile speed changes. Then drills and strides. At first I was worried I was going to have a bad race because I ate too much breakfast. But I was fine!

When I starte racing, I almost felt like it was tempo, the pace was so easy! But of course it gets harder to maintain. I came through at an 82 first lap, don't remember many splits. Came through the mile at 5:39-5:40. With a lap to go I was 10:10 I think. 

At first I focused on my time and what I was hitting, which was right on pace. Then I started to focus on people around me, and it became a lot easier. I think going into the third lap on the backstretch I caught up to some girl and was about to pass her, but so were three girls that came up behind me. One was Millika, at that point I told myself to stick on her and dont let her go. So I did just that. In the fifth and sixth laps she'd start to gap me by like 3 meters, then I'd close it again. With a lap to go I was right behind her, at the 300 I started to kick, passed her, then she passed me back on the curve, and then on the straight I gave it all I had.

On the curve of my kick I felt I could have kicked harder, I started to back off even. Freak. I missed state qualifying by 0.45 seconds. I am really upset that I missed just by that much, i should have kicked harder. That's .06 of a second a lap! But I know I can qualify for state. For the first time in a long time I believe in myself. I have proved that state qualifying is within reach. I know that by the end of the year I'll be there. First PR of the season so that's good news! (At least in Utah haha, Arcadia time from last year is still faster).

cooled down with Eleanor for 4 miles. Then hurried back to Salt Lake to get ready for Junior Prom :)

Speed. We did normal track warmup, then a mile, stretched, another mile, and a mile speed changes. Then we changed shoes and did a lap. Workout was 5x1000s, I was supposed to hit 3:35. Bill made me do two more because I didn't hit my time. My times were 3:33, 3:36, 3:34, 3:38, 3:48, 3:45, 3:37. The only reason the 3:37 counted was because it was on my 7th. It was really tough. By the end it felt like my legs were going to give out any second. After recovery they were okay but right when I stopped it felt like it. It was a hard workout but I'm glad Bill made me do more because I know it's important to hit my times. And I'm not going to miss state qualifying by a half second again, so it was necessary. Did a mile and a quarter cool down. 

5.5 with Eleanor and Angie!

Regular track warmup, then 2 mile warmup, 2 mile speed changes, 2 mile cool down.

Today was the Alpha meet. I was racing the mile. I warmed up a mile, stretched a little, then a mile speed changes. 

I wasn't ready for the pain in the race. I hadn't mentally prepared myself. So when it came, I slowed down. I had a terrible race. It was quite disappointing. I was dead last by like 100 meters. I also couldn't get myself to push, it was harder than it normally is.

Did two miles cool down. 

Day two. I did a mile warmup, stretched, another mile, then a mile speed changes, then about another half mile waiting for them to call us to the line. I was more focused today but still did bad. I came through the mile at 5:42 then slowed down a lot I guess. In the second mile I couldn't get myself to move and it was really difficult. It was cold though so that sucked. Did a mile cool down with Eleanor and  my blanket :)

Really busy day so not time for much. I was tired though from reffing little kids soccer games for four hours. I like the bigger kids best because they actually know what they're doing and it makes life easier. 

Normal warmup, then 2 miles warmup and mile speed changes. It was speed. Workout was 2x800s and 4x400s so not too bad. But I felt awful and dehydrated. I forgot a water bottle today... Big mistake. I got 2:45, 2:50? Then 80-85 for the 400s. So I was way slow. Really frustrating. Mile cool down. 

We did normal warmup then up to the zoo trail over to red butte, then took the trail to JCC and went by Popperton and took Shriner run back. I was again dehydrated because I AGAIN didn't bring a water bottle to school. It's amazing how much of a difference that actually makes. And it was HOT. The hills felt like death. It's been a while since I've run those. Maybe not. I don't know but they were harder than last time. Then get this, since it was freaking hot I thought I'd stop to get a drink at the fountain. It shocked me. It felt like it does when you are plugging something in the wall and it shocks your hand. Scared me a bit then like an idiot I touched it again. It hurt. Then I finished and did progressive 300s. Two of them. I really didn't want to do them. But we had to. Bill said to hit sub 60. For some reason I thought that would be fast even though it's only 80s. But I was tired. I hit 53, 55. So I was pleased. I didn't expect I would go that fast especially after yesterday. :) 

Cheered people on at the meet at Cyprus, but no running to rest up for Arcadia!

I did the VA loop right after school before leaving for Arcadia!

Today was Arcadia! After driving the rest of the way to California and checking in to the hotel, we went over to the high school. When it was time to warm up I went with Dakota and Bill, talking about race plans and such. I did strides and stretched and Gued and all that fun stuff.

I had a terrible start, was last right off the bat. I pushed up on the straights and had an awesome first mile, came through at 5:25. The pack was going so fast, it freaked me out for a bit, then I remembered that this was Arcadia not a regular invitational. So obviously everyone there could run times that are faster than normal invitationals. I felt like I kept pushing myself but I slowed down a ton the second mile. There was pushing and shoving throughout the ENTIRE race I kid you not. That's what happens when you get that big of a pack. It was weird, the pack would speed up on the straights so it felt like speed changes. Im glad we do those a lot :) I fell off the pack towards the end. I think that was my mistake, I should have stuck with the pack. My calves were on fire the last 800. They still are. I had a hard time getting myself to kick, but I managed to out kick one or two girls. 

I wish I had done better, my time was way slow for what I was expecting. It was even slower than last year. I'm quite disappointed, as with most of my races this season thus far. But I am more motivated now, and I think I know what I am doing wrong. My mileage last year was high the week before Arcadia, then we dropped. This year my mileage has stayed pretty low. So time to boost it back up. I also have failed at any attempts to do my core every night. I need to make it a habit. So I will try again and this time it will work. It will hopefully help me get my times down to where I want them. 

I did cool down with the boys as they were warming up for the 4x1600. 

Today we went back to the meet to watch John and some other really awesome races. Wow people are fast nowadays. Some of the races were crazy, so fun to watch. When we got back to the hotel I ran with Chris for 5 miles. It felt so good, the elevation change is amazing. We were definitely going sub 7 minute pace, for some of it maybe even under 6. I'd guess our average would have been 6:30s? Fastest run I have done in a long time.

I ran over to the track and did two laps then a mile of speed changes. I was surprised to find the sprinters there. Rowland Hall and Judge also came later. So it was a lot busier than I was hoping, but oh well. I changed shoes then did a lap and started. I did 3x1200s, I was supposed to hit 4:15. I hit 4:17, 4:38, and didn't catch the last one because my ipod didn't stop, but it was around 4:40. I was struggling to hit it, even the first one felt like I was pushing really hard to hit, but usually the first one feels really easy. And these are 85 pace so it should feel easy anyway. But it wasn't. I think the elevation change back up here might have something to do with it, but I was hoping even then I'd be able to hit my times. It was hard to push myself with no one doing it with me. I found myself focusing more on random pains like my calves or the burn or how annoying it was to have to hold my ipod (somehow my family doesn't own a watch that works, and my garmin is lost.)

I did 2 laps between each and 1.5 miles cool down. Did my core.

I accidentally took a four hour nap... I guess I was pretty tired :) I did stay up really late last night. So I only had time for 6 miles. I did my core.

I did the cemetery run today. Felt pretty good, pretty relaxed. My right ankle started to hurt in the last 2 miles, maybe it's time for new shoes? Did my core.

I felt really lethargic today. I did Shriners run. I was halfway through the U campus when I realized I was wearing a BYU T-shirt. Yeah, maybe today just wasn't my day. 8 miles. Switched the shoes even though these ones are past their mileage too, but my ankle didn't hurt :) I'm going to the Nike outlet tomorrow to get new shoes. Did my core.

Ran to the track and did a mile of speed changes then ran back home.

Taylorsville Invitational today. I warmed up for the 3200 for 1.5 miles.

I was seeded first, but some girls took the race out fast. Came through at 75, then 2:41. At that point I thought we were going too fast and I backed off a bit, ended up being a lot more than I thought. Then I was running really slow and gave up and got a terrible time, worst I have had all year. The timers were nice to me and screwed up the timing so it says I ran an 11:59 but I actually ran 12:41. We tried to fix it but I'm not sure if they ever did. I was very disappointed with my race. I was actually really tired after it and instead of getting mad and preparing for the 1600 I wanted to take a nap. Haha great mentality right? Well I did take a quick nap but it didn't last very long. Warmed up a mile for the 1600.

My first lap was a 77, then 2:41, then 4:08, finished 5:36. Perfect pace for a two mile, I honestly feel like if I had to I could have made that into a 2 mile and would have done so much better because I was more focused. But didn't push like I should have. I should have gone with Angie when she moved but I didn't. 

Warmed up for the 800 with Angie because surprise! Bill put me in that too. But I was actually excited to race it and for once felt ready for it. We joked it was going to be a cat fight between me and Angie, at the end it sort of was :) Bill told me to stick with the back of the pack for the first lap, then pass people last lap. New strategy but hey I guess it worked. First lap was a 72 but it didn't really feel that fast. Second lap I started to feel the burn but it wasn't as intense as I was expecting. I tried to pick it up 300 left, 200 left, and when I was coming around the curve Bill was yelling at me to swing, I was about to but the girl in front of me did and Angie a little farther up went out in lane 2 leaving me lane 1. Worked out perfectly I guess. When I got on Angie's shoulder she sped up and I fought her but she went around a girl and I was stuck behind her, finishing a second behind Angie. It was honestly a fun race for me I enjoy the 800 probably because it goes by so fast but I like how it's between sprinting pace and mile pace. I'm happy with it considering I ran the mile and two mile before it and the legs were tired.

I did cool down with Angie, counting it as a mile.

We did normal track warmup, then a mile and a mile of speed changes. Then changed shoes and did a lap.

Workout was 200, 200, 400, 1000, 600, 600, 1000, 400, 200, 200. At first I felt really good and then my legs got really heavy, especially in the second 1000. That one probably was mentally tough for me though. I hit 35s first 200s. Then I hit 75, 3:25, 2:05, 2:10, 3:52 (yeah I slipped a lot...) 80 and didn't catch the last two 200s. The very last one we all kicked really hard so I think it was fast, or at least I hope so. I gotta get better at being mentally there. It was also windy on a lot of them. I did work hard, I am more motivated now that it's hit me how little time we've got left. Why couldn't I have been more motivated long ago? Whatever you can't change the past. We did 4 grass laps cool down and I did my core when I got home. 

Today we did the normal track warmup, then distance went down to Liberty, faster group went the long way to the fountain. We did 2 laps of fireman along the wood chips. I was in the group with the boys. I wanted to stop after a lap. There were only 6 of us so we had to stride a lot more often. On the second lap my quads were burning, the wind had picked up and I started to fall off. Of course Bill made me catch up and get to the front still. I was going against the wind with no one to draft off of, I had already been getting to the front a lot slower than every one else so it was particularly difficult for me to close the large gap and get to the front. Took me almost the whole straight to do it. I gave up with half of the shorter side left. That was stupid now that I think of it, we were almost done. I don't think we were going fast on the second lap, but my legs just felt dead. Then mentally had a hard time pushing through the wind. It was really nice to have the guys there to encourage me. That's really what got me to work up to the front, I almost gave up with half a lap to go. Thanks guys! Then we went long way back to the school. The wind was so strong by then, as I was running by the entrance on the other side of the park a huge gust of wind brought a ton of dirt and some small sticks flying towards me, the sticks hurt. And I was covered with dirt. When I got back I did a grass lap to get to 8.

Today we had a tri meet at East! We all had to help out so I helped time the sprinting events and carry hurdles. Then Sam asked if I could do the 800 in the medley, Bill said it was okay so I did it :) I did a mile warmup then had to hurry and get my spikes on, did a couple strides. We had a small lead when I got the baton thanks to our sprinters :) I went out too hard, I realized I was going too fast about 150 meters into it when I reminded myself it was an 800 not a 400. So I backed off a bit, but still came through the 400 at a 70. Yeah the second lap sucked. But I still worked, I finished with a 2:31 so an 81 last lap. Psht that's a slow pace for an 800. Ah well I was by myself and my final time was okay. We killed the Woods cross team so yay :) (they were the only other team doing it). I think our full medley time was a 4:30ish? Cause bill yelled I was at 3:09 with 400 to go. 

Then I helped time again, and right at the last minute Bill asked me if I wanted to help pace a woods cross girl in the 3200 as they were lining up, so I said I would. There was a woods cross boy helping pace too, and it was only the three of us. She wanted to break 12:30. I just ran it in my trainers. The last mile of it started to get hard even though I was going at a slower pace. I ran a 12:33, the girl ran 12:29 so mission accomplished :) for me it was a better time than taylorsville and I wasn't going as fast as I could have, so it encouraged me a bit. Although I'm not so sure I'm great at pacing because our splits were all over the place, first lap an 87, mile a 6:11. Ha. 

Then I ran with Bill, we did backwards thunderbird flagpole run. We cut down at 13th. My quads hurt. And my calves. But going along wasatch felt nice. 8 miles.

We did normal track warmup then a mile and mile speed changes. Then did another lap. It was speed. We did 2x1000s, 800, 2x400. I hit 3:40, 3:40, 2:57, 81, 80. This is gonna sound stupid but I was so sore. I know I know it was only a stupid tri meet yesterday, so idk why, maybe it was from carrying all those hurdles. That's probably why my shoulder are sore, then the quads and calves probably from a combination of the past few days. But it's the sore that's really intense and painful, not the minor one I'm used to. I hope it's not this bad on Saturday. So yeah, I did push myself in the workout, but my times were way slow. I did it in trainers and it was a bit windy, so that may have something to do with it too. But ow I hurt. 2 grass laps cool down.

Day before the race, we went to the cemetery and did two laps and then went back to the track. 4 miles.

Today was the Davis Invitational. First for me was the open 800. I warmed up a mile on the indoor track (a lovely 11 laps...) and then a half mile of speed changes after stretching. Then went down to the gym and did drills and strides.

Plan was to go out hard and get good position then run a good second lap. Well I ran in lane 2 for most of the first lap, too many people and I didn't want to get boxed in, and I was passing people. I took the lead with 500 left cause I felt good and the girl in the lead seemed to be slowing down, or at least to me. Maybe she wasn't, maybe I just felt good. But I felt relaxed. Then 400 left came and it was literally like my legs and arms just froze, or maybe that was 300 left. I came through the 400 at 70 though. It was so cold with the rain pouring and there was some wind. When there was 200 left people started passing and I tried to match but couldn't get myself to, 100 left I stopped trying to match  I should have though, if I would have been "sassy" and not let anyone pass me I would have done a lot better. But I matched my best this season with a 2:29 in bad conditions so I was happy. And I got fifth and medaled :) I think I pulled a muscle in my arm because it really hurts even after massaging it for quite a while. But it'll be fine. Who uses arms anyway? :)

Hey guys, guess what? I broke 5 in the mile!! Oh wait, just kidding, that might've been a dream. Oh yeah, I missed my race :O haha I guess I should pay better attention to time. Well maybe it was best I didn't race because the invited section was slower than I thought it would have been, and I would have had to be top 6 to qualify for state, which was the goal. I did a mile of warmup for it though :)

Then warmed up a mile for the 3200 and did a few drills and strides then ran to the line with Emmaline cause we almost missed the start. Again. Ahhhhhhh. Warming up inside tends to make you almost miss your race I guess! It's okay though we made it. 

I relaxed the first lap cause I knew it was gonna go out fast and I wanted to hit between 80-82 first lap. I hit 80. Came through the mile at 5:39 so on pace but the fifth lap I slipped. Then it went downhill. I sort of snapped out of it when Bill told me to match a Davis girl and I tried to keep out in lane 2 but she cut in waaaay too soon, which for some reason really made me mad. I passed her back and we fought back and forth but I fell back I think. 800 left I sort of gave up cause I didn't think it was possible to qualify which was stupid because I could have run a good last 800 and still qualified. I didn't want to hurt. I out kicked the Davis girl but got out kicked by some one else. Finished with an 11:41. 

Then did a cool down with Bill and Garek that was originally going to be 3 miles but turned into 6. It was a little hillier than I would have liked but it was nice on the way back. Bill had us count how many times our right foot hits the ground in a minute while we were running, to see what our turnover is like. First time I counted 86, apparently in the 90s is best. Second and third times were 89 and 90. I beat Garek and Bill every time, they got 85-86 I think :) kind of fun! I sort of forgot about turnover. Guess I have good turnover though so yay!

Today was the Avenues hill run. We ran over to T street and then started, stride up the hill to the next street, turn left and recover down the hill, and stair step up to 11th Ave. The hills get steeper as you go. The last couple hurt and my heart rate felt a million times faster than it normally would for a normal speed workout. So I think that's good? Sprinting is not my area. It was a good workout though, we haven't done this one for a while. Then took Shriners run back, and 2 progressive 300s at the end. I hit 49 and 53. It was a bit windy.

Today was speed. Normal track warmup then mile warmup mile speed changes, changed shoes and did a lap. Workout was 3 sets of 3 x 400s, standing recovery and a lap between sets. I was supposed to hit between 75 - 80 for all of them. I hit 77, 78, 78,   78? 78, 79,   80, 77, 78. So I was pretty consistent. The wind sucked. The backstretch it was so strong and mentally hard to push through. But I did it. 3 grass laps cool down. 

Today was a tri meet at Clearfield. I warmed up about 2 miles and did strides. Did the 400, 800, and 4x400 because of BYU this weekend. In the 400 I was in the second heat. I won it so yay, but I felt like I died the last 100. The wind was brutal. Idk how I placed overall. Bill said it was about a 67 so a new PR I think, plus he said with the wind it would have slowed us down so we could probably take 2 seconds off :) yay! Then in the 800 I felt tired, but I still worked. I didn't get a great time, I'd guess a 2:34ish but idk. So not the best. I didn't get a great start, then moved around the pack into second, then highland girl I think passed me, I caught up to the Clearfield girl that beat me in Cross Country regions, went around her so back into second. Came through 400 at a 73. The. On the curve the Clearfield girl tried to pass me, I tried to match, I was right up next to her shoulder she just a little in front of me and she cut in. Way too early, even worse than the Davis girl at the Davis invite. I almost tripped but caught myself and went around her, adrenaline I guess :) Last 100 was hard, I got passed by a different Clearfield girl and had a hard time kicking.

then did about a half mile between and some strides. The 4x400 I was dreading cause I really didn't want to do it. My legs were tired and I had just run the 800 and they were moving the meet along really fast! Oh well. I was last leg, when I got it we were in second with a gap, when I finished we were second. I ran a 68 though! Still faster than my previous PR and there was still a ton of wind :) 

Did a mile cool down.

Crazy day today! Both a bomb threat at East and crazy track day all in one. Turns out the bomb threat was false. :) I was on the white team and we took second. Packed full of fun relays. Scooter relay, obstacle course (I really can't shot put...) three legged race, inflatable tube relay? Idk what to call it, and the shoe thing too :) fun fun fun, after which we did an easy 4 miler to Sugarhouse via 15th then back along 13th.

Today was BYU. It was the 3200. I warmed up for about a mile, then went over to the bull pen where we were seeded and then did some strides on the track.

I got out okay, people were elbowing like crazy that first lap. I was a bit annoyed because they didn't have anyone yelling splits and the time didn't show until well into it. I don't even know my mile split. Three laps to go I was on pace at 7:02, but that was where it started to hurt and I it separated from the pack. I should have gone with them. When Bill yelled to go around four girls right in front of me I should have, I just didn't believe I could hold them off so I didn't want to, and they were speeding up. I should have though because then I would have had energy from passing them. I slowed down a ton and got 11:41. I'm really mad at myself. I could have state qualified and I just didn't want it enough.

I did a 2 mile cool down with a ton of other 3200 runners from other teams, the group was huge and it reminded me of cross country :) although we went a lot slower than I was expecting. Huh.

I have the 1600 and 800 tomorrow, and I think what I'll do differently is prepare myself better tonight, get enough sleep, and warm up more before the race. And during the race, I will actually race it, when I was talking to Bill he made a good point and made me realize that I haven't been racing at races, I've been using them as a run. I have just tried to hit a certain time and when my plan fails I quit. I haven't had the umph that I need, the "you're not gonna beat me" attitude. I just need to figure out how to have that attitude. 

Day 2. I warmed up for the 1600 for about a mile, then grabbed my spikes and headed over to the bull pen. I stretched, then did speed changes along the far fence, going back and forth. Then did a couple drills and some strides once we got on the track. 
I was seeded 14th in my heat, right after Angie. It went out way fast, I came through the 400 at 72. I almost panicked because that is like 800 pace, but I just told myself it was okay and it would turn out alright, just don't slow down a ton. I was in the front half of the pack which was good. 800 was around 2:34 I think? I don't really remember. I started to get passed and then last lap I tried to stick with a couple of girls and told myself that was State qualifying if I went with them, but they gapped me and I couldn't close it. I was way disappointed because I really wanted to qualify, but it was a PR so I guess I should be happy. 

Then I cooled down with Angie for 15 minutes, I'm counting it as 1.75.

I stretched and elevated my legs, to get ready for the 800. Then did another mile of warmup plus strides.

It took me a little bit to get into the rhythm, but once I did I felt fine. The first lap I came through at about 70, then just focused on pushing through and kicking. I finished with a 2:25 which means I slowed down to a 75 last lap, I think I could have worked a bit harder. But it matched my PR!

Then I elevated legs and cooled down/warm up for the medley. Practiced handoffs a bit, ran about a half mile.

When I got the baton we were at 2:05 give or take a little. We were in last, I just focused on closing the gap. I caught up to the next place person and the girl in front of her, started to pass them 200 in. The next person was quite a ways up there, but I tried to close anyway. The last lap I think I was by myself and had a hard time getting myself to kick. I could have worked harder that second lap. But I was happy with how well I closed the gap. We finished with a 4:35 so I ran around a 2:30.

I cooled down for about 3 miles.

I knew I was gonna regret those hot Cheetos. We did normal track warmup, then mile warmup and mile speed changes. Then a lap and started. Workout was four 400s fast. We did a lap between the first two and the last two. I hit 69, 72, 75, 78. I did it all in trainers and man when you're going that fast they feel like weights compared to spikes or flats. On the last 100 of every one of them I felt like I was going to puke, really feeling those Cheetos. My last one was too slow but man my legs hurt and I seriously almost puked. It was a lot harder than it sounded, 4 400s sounds like cake but when you do them fast it's hard. Then did 2 grass laps cool down. 

Today we did normal track warmup, then we did two grass laps warmup, 5 X strides, then two grass laps cool down.

Today was day 1 of region. I warmed up about a mile and a half, stretched, and did another mile. Then i did strides and drills and such.

Came through the 400 at 75, relaxed and came through 800 at about 2:35ish i think. I led the first 3 laps then Lily passed me and i couldnt kick, i felt like i slowed down if anything. 400 left i was at 4 minutes then finished with 5:29 so yeah my last lap was slow. It was so cold though. So i guess for the conditions it was alright.

Cooled down a mile.

Aaaaand for my birthday I get to run 3 races :) I warmed up for the 3200 with Tilda, we ran up to Sunnyside, did like half a lap, then came back, I'm calling it a mile. Then I stretched and warmed up a little more, then did strides and drills.

Some girls got out good in the first 100, but after 100 I took the lead :) Then I just hung on until the end. Haha, slow time but hey I am REGION CHAMPION! I feel bad, I only won because the people seeded in front of me are injured, but hey it feels good to be Region Champ :)

Then I cooled down / warmed up for the 800, I did about 1.5 miles warmup and strides, stretching, and drills.

I got a pretty bad start, everyone flooded in front of me and I got boxed in. But I made my way up, 400 to go I was in 4th. I knew that if I could hold on I could qualify for state, I started to catch up to the girl in 3rd, then with 200 to go told myself to catch her, so I did with like 5 meters left :) I got a 2:28, so it was okay, not my best but it got me qualified! 3rd overall in that.

Then I warmed up for the 4x400 for about 1.5, then strides, stretching and drills again. I feel like I could have done better in it, I didn't run the first 200 too hard, sort of just sped up every 100. I feel bad because I screwed up the handoff, I went too soon which cost us a couple seconds, sorry team :( I think we got 6th.

Then did 2 grass laps cool down.

We went down to Liberty, then did fartlek. It was 10x 1 minute on 1 minute off. We ran on the sidewalk and in 2 laps I was around 19:30, I finished the last "on" at the white square right before the fountain. Then we went long way back up to the track. Legs were a bit tired, but I'm surprised that they haven't been sore lately. Last Saturday I think, I might have overstretched and hurt my knee, it has hurt a little but not much, only when it gets stiff or bend it weird. It's a minor pain though so I'm not really worried about it.

Good workout today. I ran to the track, which is 1.4 miles, then did 3 laps of speed changes, changed into spikes and started. Bill timed me, it was one of the workouts that you don't know whats next until you do it. It was 1000, 800, 2x600s, 2x400s, and a 200. I was supposed to pick it up with 500 left each time to work on a kick, then the 400s with 300 left, and 200 all out. I hit 3:20, 2:38, 2:02, 2:00, 73, 73, 33. I felt a bit sick to my stomach but I find that happens a lot now. My legs were tired by the end :) then I changed shoes and ran back home. I feel stronger now than I did a couple weeks ago, and Bill says I look stronger too :) I think I will do awesome at State. I would love to be around a 5:10 for the 1600, I think I can do it. For the 3200 I'm hoping for a PR, maybe even get it down to 11:20? Who knows! And the 800, I'd like to PR in that too so break 2:25 and get as close to a 2:20 as I can. High goals but if I set my mind to it I can do it, like I did in the workout today. Before the 2nd 600 mentally I was losing focus, but Bill said it was the hardest one and to focus on it so I did, and got a better time than the previous one :) And once I got that one over with I felt good about it and the last bit was easier. Glad to finally have a good speed workout.

Normal track warmup, then mile warmup and mile speed changes, then changed shoes. We did the speed today in relays, my partner was Emmaline. First we did a 4x400 with two people, so shorter recovery between the 2 400s. Then we did a lap and did it again. Then we did a lap and did just one team this time, doing 200s (some of the sprinters did it with us! I've always wanted the sprinters to try a distance workout...) we did 4 200s each. We were supposed to do all of it fast, they weren't timed because it was about effort. Felt pretty good, it was really hard by the end but I worked through it. Felt like a good workout! Mile cool down.

Went to JV Regions to cheer everyone on! At the beginning I went with Garek and Dakota for an easy 6 mile recovery run around Woods Cross. Calves were tight.

Mile warmup, mile speed changes, mile cool down. 

State today! I didn't get as much warmup as I wanted, but oh well. I know what to do tomorrow. I did two laps around the grass and stretched, did two strides, and raced. I didn't feel ready to start but tried to push that from my mind. Came through 400 at a 73, then slowly started to die. My last lap was an 84 even though I was trying to kick.Ug. Really mad about it, that means in the mile I stayed the same speed this year as last year. But I will prove tomorrow in the 3200 that I may be the same speed but I am stronger and can hold a pace longer. :) I've got my strategy all figured out, and this time I am going to race it and not just run it like I did today.

I did about 2 miles of cool down.

Day 2. I got more warmup this time, about 2 miles plus strides.

My plan was to relax first lap and not go too fast, even though I knew I was going to be towards the back. I came through at about an 80, then just told myself to stick with the pack. What I didn't anticipate was the group splitting into two groups, once I realize the pack I needed to be with was ahead I tried to catch up. Then I was by myself between the two groups, I should have just done a quick surge and caught up. But I didn't and I crashed and died. I got 11:56, really slow.

Cooled down 1.5. Warmed up 1.5.

I was tired even before I started warming up. I was in third alley with a bountiful girl, they should have just combined third and second alley into one because they only had two each. Oh well. I started too slow and when I cut in I was way behind everyone. Came through at I think a 70, I started to kick with like 200 left, but really kick with 100. In the last 100 meters I caught the bountiful girl, then closed on another girl but she fought and barely beat me. 2:27 which I guess is okay for how tired I was. At least I wasn't last. 

Well seeing as my Junior year pretty much sucked, it has motivated me to train really hard this next year to finally do well. I didn't improve much this year, so I think what I'll do differently is be more consistent with mileage and core. I need to have a good tear next year, so a hard summer of training here I come. A goal I have is to have 4 consecutive weeks of hitting 80. :)

Easy 3 by myself. We're taking this week easy then we'll start up with Cross Country. Can't wait for summer practices! It'll be fun to meet the newbies :)

Bill, Garek, Jakob and I went for an 8 miler today. We went up through the U campus to legacy bridge, then went over to JCC a different way, then through the parking lot over to Red Butte. Then we took the trail to Sunnyside and through This Is The Place and down to the track. It was hilly and I was way tired by the time we were halfway along the trail. My lower calves were killing me when we got to Legacy Bridge so pretty soon into it, which is where I fell off the guys :/ they waited at the trail for me, which was nice, I hung on for a little bit but fell off again. Time to build up strength again, I really felt it today and it was only 8 miles! Oh well. When I got home I rolled out my IT bands and my left one KILLED so I think that's why my knee has been hurting. I also did my core, I'm gonna make that a habit.

Another run today with Bill, Jakob and Garek. Today we went to the gully and did a lap, to Sugarhouse and a lap, then back to the gully and another lap coming out by the church. I fell back after leaving Sugarhouse. I took a wrong turn a little after the church and just came out by guardsman and went down, they went up a little farther and to the drinking fountain at sunnyside. My quads and calves were really hurting today, but I did manage to stay with them longer than yesterday. 8 miles should not have been as hard as it was, it felt like an eternity. And it wasn't quite 8 miles for me. I hope I can get my strength back soon. We were going at a pretty easy pace, they averaged 8:00 miles so I was a little over. Did my core when I got home.

8 miles on Pipeline! The trail felt good, except for the rocky parts. Felt like a good run. I stopped at the turnaround when everyone left cause I needed to go to the bathroom :) so unfortunately I had to run alone on the way back. But I tried to keep a good pace. I felt a lot better than I remember feeling last year, which is good :) did my core when I got home.

Easy 8. I went along Foothill to Thunderbird, along Wasatch to the zoo, down Sunnyside and back home. Felt pretty good, except I think I'm catching a cold because I woke up with a sore throat. At least it waited until after State. My quads hurt too. But I felt like I went at a good pace. Did my core.

Only had time for a little, I feel like it doesn't even count but I thought some would be better than none.

Today I just felt awful, I kinda picked a bad time to run and I'm sick, my throat was burning the whole time. I also felt really short of breath.

Wasatch loop. Felt really good. I couldn't make it to the run after school because I had to go to graphics for extra credit and I had a staff meeting for the summer camp at 4. Can't wait for summer, for the Cross Country morning runs and I'll finally have some money :) I went later when it was cooler and it felt so much better than running in the heat, like yesterday. I actually felt like I went pretty fast, probably the best run I've had in a while :) when I was coming down wasatch for about a minute every time I step I had sharp pain in my knee, went a bit slower at that part, but it went away quickly. Rolled out my IT band and did my core.

Today we drove up to 11th and went from the second drinking fountain to city creek, then went up the road past the gate, then turned around and I stopped at 6.25 with Jakob and Nate cause I didn't feel good. 

Ran up to the track, then went up to foothill to the fountain on foothill, out on the trail to 4 and back a slightly different way. Felt a lot better than yesterday. 

I started out feeling not so great, my calves and quads were hurting. But after about a mile and a half I felt better, I'm starting to feel stronger. The hills don't hurt so bad. We went up to foothill and took adventure run to red butte and then over to JCC through the parking lot. When we got to a building Bill said to go around back, turns out there were a ton of stairs and it didn't quite go through, well I don't like heights very much so I took a slightly different route to avoid the drop onto the stairs, I should've gone where Bill went cause I ended up having to go up more stairs. Oh well. That put me back a little ways, but I caught up. When we got to JCC we went to Popperton and took Shriners run. They turned off the fountain! Not cool. When we got to the bottom of the hill Garek took off and I felt good so I thought why not? I picked it up and was ahead of Bill, Jakob, Nate, and Chris and didn't feel like I was dying, just going at a good pace. I think the difference was that I didn't think of the run as a whole, just what I was doing right then, like when we got to hills I focused on getting my knees up, and going downhill focused on leaning forward, or whatever I felt was  necessary. We did a lap at sunnyside and added to get to 8. It was a pretty good run.

Good run today. I went with Bill and Garek up to pipeline. I ran a mile with Garek first, it was 7:18. Then Bill picked us up and we drove up the canyon. We went to the gulch and back, Garek said I was around 54 minutes so it would have put me around a 7:20 average pace, which I'm pretty happy with, I haven't gone that fast for that long in a long time. Then I ran up to the bathroom but missed it because I had a blond moment, I was looking for it on the left side but it was on the right :) Glad to be having good workouts again.

Jordan River trail. I started out with Garek and Dakota, but today I just couldn't hang on. According to Garek their first mile was 6:40 so I guess that explains it. But I still slowed down a ton and about 2 miles into it I started to feel sick to my stomach, eating dinner right before might not be the smartest thing to do. I think I'm dehydrated too.

I felt even worse than yesterday. Probably because I went at the hottest time of day. Hmmm not doing that again. Did Wasatch loop.

Wasatch loop again. It was an angry run. I didn't realize where I was going until I was on foothill. Oh well I like this loop. I didn't cool off until I was going up Thunderbird, and by then the rest of the run is enjoyable. Slowly my mood improved, I feel better but it still makes me mad to think about it. The run itself felt like a good one though.

 I probably should be doing more than 6 a day, I'll have to make up the miles this weekend. I'm gonna start doing 2 a days. 

Despite my efforts to get up earlier, I didn't go for a morning run. I did bike for about an hour with my brother though, but still no excuse.

When it cooled off I went over to 9th and did VA loop and then Shriners run to the fountain by the fire station. Then just came back across guardsman and back home. It was relaxed, so I'd guess about 8:00 pace, or around there. Felt pretty good.

Cemetery run from my house. Felt pretty good.

I did cemetery run again, time for team runs. It's nice to run alone every once in a while but it gets boring. I also went on another bike ride, I'm not the biking type and this one was up the avenues so I was actually kinda tired after. Plus my bike isnt meant for those hills. I remember Bill once saying that we can convert 3 miles of biking into 1 mile running, so counting 3 more miles of running from the 10 miles biking :)

Today was the first XC practice! We met at Sugarhouse. I went earlier and did 5 with that group, then the rest of the team came and we ran to Edens house and back. The first 5 I felt okay, at Alden I fell off the boys. So with about a mile left? I started to get really lightheaded. The next 5 were easier. Added a bit to make it 10 and did core. I didn't eat anything before so I'll try eating something small tomorrow to see if that helps.

AM:

Earlier group went up and cut diagonally to foothill and down the side street to 21st and up to the Walmart parking lot, then down Foothill to Sunnyside and went back to Sunnyside park. I fell off along 21st going up to Walmart, along Foothill I started to catch up, but had to stop at a light. That was about 6.5. Then the other group joined and we did Shriners run to the first fountain and back. My breathing felt really off, I was breathing a lot harder than I should have. I also woke up kinda sore. Added about a quarter to get to 11. Did crunches and push-ups.

PM:

4 miles with Stormy. Did squats, one legged squats, and lunges. I took an ice bath to try to get the soreness to go away.

Today we met at the zoo trail. First group did flagpole run along Wasatch, went a little past the fountain to get to 3 and turned around and came back. Then the others joined and we did 5 along the trail to red butte, we went up to the yellow gate and back to get it to be an even 5. I felt pretty good, not as sore as yesterday so that's a plus.

Today we met at the track, first group went up to the crosswalk on Sunnyside and went down by the church on Bonneview and got on 15th, over to Sugarhouse, under the new bridge to 11th and over to 9th, and back up to the track. Then when the others joined we went to the gully and went in through the bottom, I did 2.5 laps. Came out the top and back to the track. Then when we got back we did 8 hill strides. They didn't seem very hard to me, which is weird cause I remember them being hard. On the first one my knee sort of popped or something and it hurt where it hurt before, I haven't felt it in while except for after a run when I sit cross-legged or twist it somehow. I was careful on the rest about it, but it didn't bother me again. Sort of weird. Did 1.5 grass laps to get to 11.

Met at Liberty, did 3.5 with Bill and Garek on the wood chips before everyone else came. Then we did a lap warmup, 2 laps of fireman, and a lap cool down. I was kind of tired. The second lap of fireman I mentally crashed, but I stuck with the group, just had a harder time getting to the front. I don't think I got enough sleep last night.

AM:

Shriners run - 8 miles. I felt good, except my knee was hurting in a different way. It was tight and hurt a little to bend. But it wasn't too bad. Once or twice I got a sharp pain where it has been hurting lately, usually when I am turning around a corner. I iced, massaged, and rolled out. Perfect running weather this morning though. 

Crunches, push-ups, mountain climbers, arm swings, and lots of jumping jacks (they seem to be the only thing that get my cardio up without hurting my knee.) it's turning while running that hurts it, going down or up stairs sometimes hurts too. My dad thinks I might have torn or sprained a ligament, but I hope that's not the case.

If anything good can come out if this, it's that it forces me to do core every day. Crunches, push-ups, weighted arm swings, jumping jacks, squats, and planks. Biking doesn't hurt it either so I went up to foothill and over to the flagpole and got on the trail and took it to Wasatch. The other side of wasatch :) I turned around and came back the same way. A little under an hour total. It felt good to get out and go around, even if it was on a bike. It got my heart rate up which is good :) I've decided that it's not the end of the world as long as I cross train until I can run again. My core is really sore so at least I can get stronger there.

Rode my bike up to the zoo and got on Wasatch, then went to Thunderbird, then turned around and cut down 13th and went back home. I'm gonna do core later. 

Tried running today, went to practice. Felt good to be running again. My knee hurt for like the first quarter mile but it warmed up and was fine after that. I think it's an IT band problem. I rolled out last night and my left one was way tighter than my right, and my left knee is the one that's been hurting. On the run I stayed with Bill and Chris until after the turn around, then started to fall off but tried to catch up, caught them right before the end. It was 6 miles along Jordan river parkway trail. My calves felt really tight two miles into it. Then we did 10 strides where I felt really out of breath, then a mile cool down.

Practice was at Liberty. We did a lap on the wood chips, then we did a lap around the pond. Then we did 10x1 minute on 1 minute off around the pond. I tried to stick with Bill, my first 5 were good, then sort of died. I tried to catch up but slowly got farther and farther back. I was breathing really hard again. But it felt good to open up the stride. Then a lap on the grass and added a mile to get to 8. The knee feels good. Getting new shoes today and my new garmin comes on Monday :)

Wasatch loop, up by zoo. Cut it a little short. I picked up the pace and it felt like a good run. Knee hurt a little, but wasn't too bad.

Practice was at Sugarhouse. We did a full lap warmup, my knee didn't feel good from the start. It bothered me when we were going up the hill and turning onto 17th, sharp pain again. Went away and was fine until going down 21st a little later. Really was bad going back into the park down the hill, had to slow down a ton to lessen the pain, which now came with almost every step. Stopped for a minute to walk, then continued to the fountain, the pain not so bad. Then we went over to the State hill and did 4 of those, only had one that was decent. The knee wasn't too bad, bearable but I was still careful about it. Then went over to the white tree and did that hill six times. I didn't go as fast as I could have because I was still paranoid about my knee. Maybe it was stupid of me. I wonder if part of the problem was that I stopped taking Ibuprofen this weekend, I just don't like taking it for a long time. Then ran over to another fountain and down to Emmaline's house for breakfast, Happy Birthday Emmaline!

Woke up at 5:30 so I would have time to run, man that's early. I did VA loop, youth conference starts today! Used my other pair of shoes cause my new ones are packed at the bottome of my bag :/ knee felt good. Rolled out last night and I think it helped.

I couldn't get up and run in the morning because we already had to get up at 5:30 to go to the temple, so I found time between lunch and the water games to go for my run. It was so hot but I was just glad to be able to run, my young women's leaders are the best! I went over to Snow College's track for my run. It's an asphalt track! I've never seen one before so it was kind of cool. 4 miles.

When I got home my dad wanted me to mow the lawn, which meant I mowed it while it was sunny and had to run in the rain. It was fun at first, then it started showering and it wasn't so fun. It was also super windy. I did VA loop and started to do Shriners run until I decided to turn around, went back along guardsman. I felt good, ran with my new Garmin. My first mile was pretty slow, 8:05 but I brought it down to a 7:23 average. Fastest mile was a 6:58 (mile 5). By then I was hoping to get the average pace down below 7:20, but I guess I got close. I like running with a garmin :)

Today was at Liberty, we did a wood chip lap warmup and then went to the mile mark and did 3 800s. I hit 2:43, 2:54, 2:45. Ran back to the mile mark for recovery. Then did cool down around the park. It's been a long time since we've done any speed work, so I guess it was okay. Knee felt fine, started to hurt a bit on the cool down but I rolled out. I actually found that rolling on the inner side of my thigh helps more than IT band, but I still roll my IT. There's a spot just above my knee on the inner side that feels like there's a knot.

Wet, rainy day in Island Park. When I got there I convinced my cousin to follow me on the four wheeler, quite an enjoyable run. It's beautiful up here! Then it started to pour and I didn't want to make my cousin stay out and get drenched, so we went inside. 

Lots going on today, switched to the other cabin (the one on the river, not the reservoir), not really any excuse but didn't end up going for a run. 

I lost track of time and went running before it could get too dark. When it gets dark up there it is actually scary to be alone because you never know if a bear or moose is going to pop out and attack you. So I avoided that the best I could :)

Switched back to the reservoir and dragged my cousin along. I don't think he liked it.

Twice around. Did fartlek the second time around. Nice to change it up.

The loop again (added down the welling additions that's why it's 3.25 instead of 2.25) by myself, no four wheeler following me, I learned why I have my cousins follow me. Saw a huge moose and it was quite scary. It stared me down. Glad it didn't charge at me.

Forced myself to run. Vacation makes it hard to stay motivated. It was at sunset so half was in the dark, but my cousin Annie followed me on the four wheeler.

Cemetery run. I gotta get back into the swing of things. First 2 miles were fine then I fell off the group and slowed down a lot. I think I am dehydrated. I haven't had as much to drink, especially while I was at my cabin. Felt terrible, almost like trying to get back into shape, except I can't have lost that much fitness. I ran last week, even if it was for only 3 miles or so. Maybe I just need a couple of days to get back into the routine. Good news is my knee hasn't bothered me at all since last week.

I guess Bill can't coach us for a week, so we had no coach. We went to the frisbee golf course and ran around there a while and then came back to Cottonwood Complex. That was 3.5. We played a game called  box Sarah in. That lasted about 20 seconds :) then a few of us ran the course. Barefoot. It actually felt nice. Got me to 6.5.

Met at Sunnyside and did a lap, then Shriners run. When we got to the first fountain, the boys wanted to wait for everyone else before we went back, Eleanor needed to get back and I was tightening up so I went with her. Turns out the boys went to the second fountain, but oh well. Went to 5.25 with Eleanor then added up Sunnyside to get to 6. I'm kind of sore, which is weird. Today's run felt good. We started out slow but when I was with Eleanor we picked it up. Felt much better than earlier this week. I find that when I'm home I hydrate much better than when I'm out of town. I think that's part if why I feel a lot better today.

Today we did VA loop and then two laps in the cemetery. I ran with Eleanor and Chris for most of it. After the second lap in the cemetery I had to go to the bathroom so I stopped at a porta potty and continue back to Sunnyside alone. Added to 5. 

Today was the slurpee run! Except I cut it short so I could make it on time for work. So I ran to Sunnyside, warm up lap, then ran to the two 7-11s on 13th, then ran back home. Eleanor and I ran together because she was backing off on mileage, I had to got to work, worked out perfectly :) Barely made it to work on time though. I was going to go for a run again tonight but then I played kickball with my coworkers. I love my coworkers. It was a long day, on my feet pretty much the whole time.

AM:

Dang it's hot out. Sleeping in felt good until I went for my run. I did Wasatch/Thunderbird loop from my house. Along Wasatch I had to stop because I was exhausted and it was too hot. When I cooled down a bit I continued. I was going to do longer but the heat changed my mind. I will go again tonight, it'll be about the same tempurature but at least the sun won't be beating down on me.

Met at Sugarhouse and ran to tanner park. It was hilly. Didn't feel good. Ran with Chris, Eleanor, and Jakob. 

5 miles down Big Cottonwood Canyon. At girls camp today.

Wasatch loop over to the zoo, then added up 13th to get to 10. I am super sore from yesterday, we went boating, and I went wake boarding and tubing, on the tube I was determined not to let go so I get sore muscles instead.

AM:

JCC with Eleanor and Angie. I didn't feel good at all. And the hills were hard for me. I will go again tonight to get more miles in, I just couldn't do it this morning.

PM:

VA loop. 

Liberty today, didn't get the memo that we were supposed to do our own runs today (probably because I was at girls camp) but 5 of us showed up. I did a lap warmup, a lap of fartlek to mix it up a bit, and a lap cool down.

Couldn't run this morning or else I would have, I had family pictures :/ I went later once it cooled down a bit but it was still hot. I went pretty slow, 8:30 average. But I wasn't in the mood to go fast. I did VA loop and Shriners run, then back the same way and a little farther along Foothill to get to 10. Knee bothered me for the first mile and a half, then warmed up and was fine. The last .75 it hurt again but in a different spot, more towards the other side. Rolled out and did core.

Cemetery run. Started slow and then settled into 7:30s and 7:40s, about 6 miles in I started to fall off the group even though we weren't going that fast. I tried to catch up for about another mile but wasn't making any progress. Last mile just gave up and backed off to 8:00 pace. I need to get my strength back. Ever since I hurt my knee I haven't felt as strong or in shape. I hope as I start climbing in mileage I will get it all back.

Pipeline! First half I lead the group, felt really good. Started to crash about 4 miles in but told myself to make it to the turn around and I'd have a break. Didn't slow down too much on that mile. We got there and Bill said to turn and go. Yeah I tried to hang back but Bill seemed to know exactly what I was thinking, he made me run with him. My positive thoughts were fading though and I didn't think I could make it back. When we got to rattlesnake Bill started us on a fartlek. I did two of them then stopped because my negative thoughts won. Now that I think about it, I made it farther with Bill than I had thought, I don't really know how much farther I expected it to be. It was only 4 miles farther from where I stopped. I should have just stayed with Bill. I know that if I had flipped the switch to positive thinking I would have been able to. I guess flipping that switch is one of my biggest struggles. Went pretty slow after I was by myself. I did something to my garmin by accident and tried to fix it while running but almost fell off the cliff trying, so I stopped after that.

3 miles

Deseret News 10k. Would have liked it better as a 5k, my last half absolutely sucked. I saw Davis girls at the start and picked them out and hung with them, then I guess I got focused and went with the faster girl and we broke away from the other girls. I fell off of her, but tried to stay positive cause that's what gets me. Worked until about halfway down South Temple, when people started passing me. I would try to go with people every once in a while, but I sort of lost the umph I had at the start. Going along the parade route it took everything I had to just keep running, I am ashamed that I had the strongest desire to walk. I never did though. My last mile was a whooping 8:26. Yay hoo.  I was absolutely dead by then. But first 3 miles was 18:39! First mile 5:37, second split 11:42. Granted it was downhill but still. Good wake up call though, I haven't raced once since track State. I think I have the speed so once we start speed workouts my speed will be fine, I just gotta work on strength. Build up that mileage. I didn't really prepare well for this race, didn't feel ready. Sort of like I just hopped in at the last minute. I also raced in trainers cause I couldn't find my flats :(

So I kinda slept through my alarm until 10:30, which meant I missed practice.... Whoops. I feel bad. But when I sleep in I'm lazy so I wasn't motivated to go for a morning run. Plus I'm actually pretty sore, and my list of exuses was pretty long. So I went later at night when it cooled down a bit. It was still pretty hot but felt good compared to the middle of the day (we were outside all day for work.) It was probably the slowest 10 miles of my life but whatever. Why are my legs so dead? I guess the 10k was downhill but still... I shouldn't be this sore. I did VA loop and Shriners run, then had some crazy idea to run up the HUGE hill by the second drinking fountain. I guess I was feeling adventurous. But it literally never stopped. I expected it to be steep for a while then even out for a bit but no. I made it to the crosswalk then stopped for a minute (I think that was .2) and continued to 5 and turned around. The downhill hurt, and I'm not doing that again anytime soon. The view of the valley was beautiful though.

Wasatch loop.

Cemetery loop. I only did one lap and I guess the others did two. But I added a mile with Eleanor to get to 8.

Zoo trail. Fun to know we have a varsity girls team but literally no boys... Maybe people should start coming.

AM:

Shriners run. Felt pretty good. Nate took off after I caught the boys (I started a little late so I could get satellite) I started to go with him but decided not to. My legs were stiff and wanted to wait to push until I was more warmed up. After I got to the first fountain I picked up the pace. Went to the second fountain, turned and saw that the others came to the second fountain too! So I figured I could add even more mileage before they got back so I added the VA loop at the end and more in the park. Averaged 8:16.

PM:

Hot and windy. I got really frustrated because the first half I ran into the wind expecting to have it at my back when I turned, but the wind changed directions and I ran into it pretty much the whole time. Averaged 7:51. 

Pipeline. Stayed with Clayton and Bill until about a half mile from the road. Felt a little tired, I haven't had much sleep the past couple of days.

Bike and run! I felt good for about 3 miles (2 miles of running) and then started to get tired. The last two miles I was exhausted. But I felt a lot stronger mentally and was able to work through it. I didn't die like I usually do. Maybe it was because I didn't want to let Eleanor down. :) it was a little long. 5.25 running and 5.25 biking. I averaged 7:15 pace for the running, my fastest mile was a 6:31 (the second one) and slowest a 7:50. The hills were hard especially on a bike. When I got home I did the VA loop to get some lactic out and to loosen up. It was slow, 8:20 average pace.

AM:

Slept in and ran in the heat. Did Shriners run again. 7.75.

PM:

Ran with Emmaline for 5.75 and then added to get to 7. 

Today was at Sugarhouse. We went up to 21st and turned and went under the freeway and then down to Alden and backwards cemetery loop, then a half lap on the trail in Sugarhouse. Then 8 strides. A road lap cool down to get to 8. Felt kind of light headed.

Today practice started at the circle which was nice for me :) we went up past foothill to Wasatch and took it past the golf course by the zoo and when we got to the dog park we did strides. Then went up Emigration canyon and I turned early. My knee was hurting and I didn't want to go uphill. 

Today was at Cottonwood complex. We did the hospital loop for warmup then 8 strides. Then we did the region course as 800s except they were really slow. Mine were around 3:20. We had 5 minutes rest to give those who needed it more rest. Then cool down to 8. Felt better than yesterday.

AM:

Today we did JCC. I did the full 8. It started out pretty slow but on the way back I picked it up. I noticed that when I thought of the hills or the run in segments I did better. An improvement I also noticed was that when I was running with the rocks the first 1.6 uphill my arms weren't dead like I remember them being when we did the rock run in the past. The rocks I picked were about the same size too. Anywho, I ran home after that. I finished to 12.

PM:

5.5 miles. Pretty good run, took me about .6 to warm up then slowly picked up the pace and finished at a 6:55 pace. I think the downhill helped me a bit with that. Knee felt okay, plantar fascia hurt a bit but felt good to stretch. And randomly, my shin hurt. Oddly it was all on my left leg. They were minor pains but never can be too careful :)

Accidentally slept in and ran to Liberty in hopes of finding the team. I did a lap once I got there to see if I could find them but I couldn't. Then stretched by the fountain for a while to see if they'd come back there but no. Finally i figured they left the park and decided to do a fartlek. 1 minute on 1 minute off ten times. Then on my cool down I found them. Guess I should've run the other way around the park.

AM:

Ran with Bill, Tomy, Chris, Natalie, Clayton, and Taylor. We did 10 from Bills house. I stopped at the 7/11 about 7 miles into it, so I ran back by myself. I picked up the pace though to try to catch up even though I knew I couldn't. Still felt good to open up. Breakfast after was delicious, big thanks to Bill and Kim!

PM:

Got Jesse to bike beside me. Originally planned to go for 13 to get to 70. I started out feeling kind of crappy, I had pizza literally right before. We went to Sugarhouse and did an outside lap then up 21st and cut through Walmart parking lot to Foothill and went to the drinking fountain. Then went along Wasatch to the second drinking fountain, I got a side ache there. Then had a huge cramp going down 13th (this is where I decided to cut it short and just go to 65.) I learned my lesson: try to front load as much as you can so that you aren't stuck with 23 miles to do on Saturday. Maybe next time I can make it the full 13 when I don't feel like puking or keep getting cramps/side aches.

Today practice was at Sugarhouse. We ran to Tanner Park and got on the trail and went to Foothill, then down Thunderbird to 21st and back to Sugarhouse. I ran with Eleanor for the first part, then stopped to stretch my calves because they were super tight. I had to run by myself on the way back. Went I got back to the park I added 2 miles with Bill and Jakob to get to 10. Felt kind of sluggish like I usually do on mondays. :/

Practice was at Wheeler farm. My carpool got there late so we did warmup while they did strides and such. Got in 1.75 warmup. Then we did fartlek, 3 minutes on 2 minutes off 6 times. My first half was awesome but on the 4th I slipped a bit and fell off Eleanor, Toph and Jakob. My 4th and 5th weren't as good as I wanted, the 6th I told myself to catch Toph. I got close. I caught him on the recovery. I think on the ons I averaged about a 6:20 pace. My first few were closer to 6:00 and last few more like 6:40. Ha. I need to get used to doing speed and fartlek workouts. Cooled down to 9. I was going to run tonight but it was a lightning storm and thought I'd better not.

AM:

Pipeline. We went to the end, then when we turned I was told to be in the front. Being in the front sort of woke me up a bit. When we got to rattlesnake we started a 1 minute on 1 minute off fartlek. 10 times. I was fine until about the 6th one. Then I started to get tired and could only think negatively. I guess I just had the wrong mindset. I was sort of a drama queen when it got to the last 3. Sorry about that, I really didn't want to do it. I tried to walk on the recovery bits but Bill wasn't having that. Haha I just need to think more positive, thanks for keeping me going. Added up the road to 10.

PM:

3 miles. I felt like I was going to puke. Chick-fil-A before running: never again.

AM:

4 miles warmup, we went to the park by the complex and ran around there. When we got back to Cottonwood Complex we did strides then Bessie twice and the apple tree hill twice. Then a mile cool down.

PM:

5 miles around my neighborhood.

Practice was at Liberty. We did a lap and a half warmup, then strides and a lap and a half cool down. First race is tomorrow... That's weird. 

Race today. Warmed up with JV girls, then later with Varsity. Total was 3.25. Strides, drills and stretching before the race. 

Well I sort of took it out too fast. When I realized I was in second I sort of panicked cause I was planning on gauging off of Mary Millika and Eleanor cause I knew they'd be up there. I held it off until about .25 into it then slowed down. Then people were passing and it was uphill and I wasn't matching. It was the hill that screwed me up. That long first mile of uphill. When we got closer to the top I motivated myself to start passing people and told myself that it would be easier if I could get myself to go even a little faster. So I did just that, passed a few people right before the trail. For a while I just stayed at that pace and recovered a bit. Then I told myself to start passing people so I used the downhill and passed a few. There were a couple of places that I twisted my ankle on a rock, luckily none of them hurt it. There was one girl who passed me on the trail, she was going really fast and didn't go with her. She caught up to the girl in front of me and the girl fought her, so I thought I'd try to go with both of them even though they were 10 meters ahead. The girl that passed me gave up and I passed her back. Half mile left came faster than I expected. The gravel sucked and I felt like I wasn't moving. Bill yelled at me with 300 left to catch the two girls in front of me. I debated for about 10 seconds. I was exhausted but tried to, but eventually gave up and focused on just finishing. Plus at the end I almost passed out, I think I might have been dehydrated and it was super hot.

Regrets of the race: the first mile I should have gone out a little slower, but even then I should have gone with people when they passed. I could've pushed the trail part a little harder. The last 300 I should have kicked. Top 7 get shirts and I ended up 8th. I didn't believe in myself. I didn't think I was even in the top 10. 

What I'm happy about: when I wanted to quit I forced myself to keep going. I passed people on the trail instead of getting caught. And, even though I was hoping for top 7, I was 8th when I thought I was much farther back.

This race wasn't what I wanted. But it showed me what I need to work on. I need to be consistently working on core and work on being positive. I sort of have a feel of what XC is like again and it's woken me up and motivated me.

2.25 cool down with the team.

PM:

7.5 miles, VA loop + Shriners run.

AM:

Cemetery run. Felt good until about the 6th mile. Stayed with Bill, Eleanor and Jakob. We started out slow but brought the pace down. My quads hurt. When we got back into Sugarhouse I was really tired, but we added to get to 10. The last mile was really slow.

PM:

Ran 4 miles with Emmaline from my house.

Today practice was at Wheeler Farm. We did the big loop warmup then strides on the grass. Then we went over to the smaller loop and did a fartlek, 2 minutes on 1 minute off, 1 minute on 1 minute off5 times. I ran with Bill for most of it, I kept up until the 5th set. On that set I was trying to stay close though. Felt better about this workout than some of the other fartleks that I've done. Then we cooled down with a big loop and more to get to 10.5 (I forgot that I started my garmin late in the fartlek workout because I was still setting it up when we started, so I was a half mile behind according to my garmin, added more but then realized that I didn't need to. Oh well.)

Today was just a recovery run. We did Shriners run and change the route on the way back to go up by legacy bridge and come back down to foothill and Sunnyside, then added to get to 8. Felt pretty good, didn't push the pace at all and averaged 8:11.

AM:

Morning practice at Sugarhouse. We did the course, then strides and cool down to 4.

PM:

Race! Did warmup with the girls then later with Eleanor and it all totaled 3.25. My legs were a bit tired and I was hungry but whatever. 

I didn't have great position going up the first hill right at the start, it narrowed right before and slowed down and I had a hard time moving up. The hill was slow even though I was trying to pass people. Finally passed along the road at the top, had to do short speed changes to move up. Going down the hill I passed a few, downhill is one of my strengths I think. Then getting close to state hill I flashed back to state last year where I tripped and hurt my knee, which was my breaking point at state, and told myself I was not going to break today. Going up state hill I feel I could have worked harder a few passed me there. Going down I recovered a bit and then around the pond stayed about the same. Going up poker hill was the hardest part, I slipped a bit right there and a few passed me. Bill told me at the top I was close to Mary and sure enough I saw her, I couldn't believe it. Obviously she wasn't having a good race but it kept my spirits up. It took me a bit to recover after that and it wasn't until the downhill that I started to feel good enough to push again. Then the small uphill was again difficult. But I worked through it and pushed all along the pond. Coming at the end of the pond I was struggling, across the bridge and really struggled to get myself moving. I picked it up a bit though. Then I started to kick where I told myself I wa going to start kicking which was where we made our final turn. I passed a girl, my kick was slow and steady. The girl sprinted past me right at the last second so that was disappointing. But overall I'm happy with it it's my best on the course, best this season, and best this early in the season (I think.) I stayed mentally tough and worked through it when I wanted to quit.

Cooled down with Bill, Eleanor and Chris. 

Ow. My Calves. They're dying. Wearing spikes for the first time in months is probably what did it. They hurt so bad, I didn't do the mile of speed changes we were supposed to do. I ran to Liberty and then we ran over to the granite track I think it was, and then that's when I split from the group and went up to 7th and back to liberty. Added a bit at liberty to get to 8. Last Summer practice :(

Nice little run with Bill, Chris, Eleanor and Garek. Okay little was the wrong word. LONG. This was the longest run I have done EVER. Previously it was 15. We did rail trail, my first time doing that as well. So we got in elevation training and a long run all in one run. I felt fine until about the 10 mile mark, where I started to get tired. I started to fall off, but didn't let them get too far until about the 12 mile mark, where I stopped for the first time. My legs were tired and I just wanted to walk for a sec. After about a minute I started to run again. Stopped once again around mile 15 cause I was tired. Got to 16 then Bill added a half mile with me to get me to my weekly mileage. Man I'm tired now, but it was a good run. I didn't walk as much as I thought I would, twice is much better than I expected :) and each were only for a minute. My pace was probably way slow by the end, but while I was with the group we were averaging 7:30, for 10 miles of it. Guess the downhill helped with that. It turns out the group had actually picked up the pace when I fell off. So I'm hoping I stayed somewhat the same for at least some of it. Glad I did it, but now it's nap time.

Today we did legacy bridge run through the U campus. I ran with Bill for the first half. We went all the way up to the second gate, then got on a trail instead of the gravel, then went back the same way. I went with the boys when they came up behind me, for those two miles I hit 6:51 and 7:04 using the downhill. When we got back to Sunnyside, I started to go back to the track because I was following Jakob and Toph, then remembered that we were going to add on. So I turned around and took 15th to 17th, (at this point Bill was in front of me, I could see him ahead) and stopped at the fountain on 15th just past 17th. Down to 13th and took it back to 9th and up to the track. I slowed down a lot on 13th. This run felt short, at least compared to Saturday. Felt more like 7 even though it really was 9. Guess that's good though :) 8:10 average pace.

Mile warmup, mile speed changes. Then changed into flats and did two strides on the track. Then we did 3 x 1 mile repeats. I sort of did backwards of what we supposed to do. I was supposed to hit 6:15, 6:10?, 6:00 or a bit under. I actually hit 6:01, 6:10, 6:19. Whoops. But our pacing was terrible, the first one we started too fast with an 82, second we started too slow with a 95, and third I hit 87 while the others were faster, but I didn't want to go with them. Maybe I should've, it would have made the last one easier to hit. Man my core hurt the last one. Time to crack down on core after workouts. Mile cool down.

AM:

VA loop with Eleanor and Jakob. Easy and relaxed.

PM:

Pre-Regions was today, but because of the race on Saturday I didn't race. We want to do well on Saturday and this meet was not very competitive. So I ran to Cottonwood Complex with Eleanor and Jakob. Garek, Chris, and Toph ran there too but they started before us. It was 5.3 miles, averaged 7:13 for that part. Then we added and did the regions course, and 8 strides then to the hospital and back. Finished to 10. I need new shoes BAD. They squeaked on the downhills at the course, Eleanor and I were making fun of them :) I think maybe they're a bit worn down.

I decided to switch shoes cause I noticed my orange ones have 100 miles more than my blue/pink ones, and even though my blue/pink ones aren't new I actually felt a difference. They felt like they had more cushion. We went down to liberty and went long way to the fountain, then did 8 strides and a fartlek around the pond. I ran with Toph. I pushed myself and was happy with it. It was 1 minute on 1 minute off 10 times. Then we went back to the school the long way and added .25 to get to 8.

Went up to Sunnyside and did a lap then to the white tree. We did 8 strides and then 2x800s at about 80%. My times were 2:54 and 2:46. Then finished the lap and back down to the track.

Did about a half mile at the Grass Relays race cheering the team on. Then we hopped on the bus and drove over to the Utah County race. I only got in about a mile of warmup because we got there late. Did a few strides at the start.

In the race I started a little slow, but made my way up to Eleanor and Mary. I ran with them for about a mile, then I started to fall off. First mile was 5:50. I stayed focused and tried to close the gap but I think I just made it stay the same. Then I fell off even more and they got away. I kept working though. Two mile was 12:12. At one point I was trying to hold off some girl I could hear behind me, I held her off for about .75 I'd guess. She passed and I tried to match but she was going fast and I wasn't mentally in for it. Last half mile I tried to catch up to a girl in front of me, she started kicking and I tried to kick too. It's hard for me to switch from the rhythmic run to the full out sprint at the end. I may have been out kicked but I don't remember. I only got passed by 3 girls though, placing 7th.

At first I was disappointed with this race, mostly because it was a slower time than Highland, but then I realized it was over 3 miles while Highland was short of 3. I wish I would have worked the last mile harder though. I feel like I am pretty strong and I have more mental toughness than last year, I have been more focused and have worked through. I still need to work on pushing through pain, I am getting better at it but it gets me sometimes. I did feel kind of tired coming into this race, my quads were a teensy bit sore and my legs a bit worn out. I know my times aren't as fast as I'd like them to be but I hope that by the end of the season when I start to taper they'll go down. 

Did cool down with Eleanor doing loops by where they were giving out awards. This time I was happy to get a medal and a shirt :) no more barely missing one. 

Woke up at 4:50 to go to Payson to run a 10k. But it was worth it! We're counting it as tempo because it was mostly flat.

I only got in .5 warmup because we had to register and got there later than we hoped. It was cool out so that was nice.

I stuck with Eleanor and 3 other women for the first mile. It was a 6:02 ish. That surprised me because it didn't feel too fast, but it was right cause all of our garmins beeped at about the same time and right by the mile mark. I've noticed my first mile on my garmin is always about .02 off of everyone else's but after that measures correctly. On every single run - Weird. Anyway, I started to fall off about 1.5? in, but still worked. I let about 3 guys go when they came up on me until about 3 miles (which was 19:33, surprised me a bit) I decided I was going to match the next one. He was going fast but it refocused me and it helpe to get back into a rhythm. I matched him for a half mile but then came that small hill (haha) and he gapped me about 10 meters, then I slowly fell back. Then another guy came and I matched him for about a quarter mile then he gapped me a tiny bit and I fell off again. When we were heading to the bridge I could hear a girl breathing hard behind me and knew she was looking to pass but I wasn't gonna let her go without a fight. Every time she got close I surged. I did one particularly long one and almost caught up with a guy that passed me earlier but settled as we went under the bridge. She caught back up and I was tired and just let her go that time on the second to last turn. She gapped me along that street and as we turned to finish I decided I actually wanted to beat her but it was too late. If I had a little farther to go I would've. I was 3 seconds behind her though.

Overall I was happy with it, I pushed myself and matched people and threw in surges, something I have struggled to do. I foun that when I just focused on what was happening right then and not think about how much farther I had to go it was a lot easier to push. I think I'm more confident and so when people came up I trusted that I was strong enough to go with. I also won my age group (17-19), so did Eleanor in hers and Bill and Chris in theirs, and Toph was second in his. Chris and Bill were first and second overall, Eleanor was 3rd girl, I was 7th girl and Toph 7th guy. Worth the money, got in our workout and we got silver dollars as prizes and 2 T-shirts and I won $10 to Arby's in the raffle :)