Sock tans

AM:

VA loop - 4 miles before school. Calves were a little tight. 

PM:

Went to the oval for speed. 7 laps warmup (we miscounted), 4 laps speed changes. Then changed shoes and did another lap and to the mile start. I was supposed to be 5:34 or under (15 seconds slower than this seasons PR). I was a 5:37. So 1600 would've been around 5:35, so I really wasn't that far off. But, I still should have hit it. Splits for that were 82, 2:45 (83), 4:11 (86), 5:37 (86). Then an 800, Bill wanted me to go 81, 78-79 so 2:39-2:40. I went 82, 79 (2:41). Then we did 6x400s except I thought we were doing 4x400s. Surprise! 2 more than I thought. Times went 79, 75, 75, 78, 74, 73. Cooled down to 11. Did core at home.

Ran to the school then with the group ran down to Liberty and we went long way to the fountain. Then we did 2 laps of fireman which was kind of a 3 mile tempo run for me (boys are fast). It was about 6:50 pace. Then long way back to the school and added to 10. Hips are a little sore, knee has been bothering me a bit so I rolled out when I got home. Did core as well.

We ran up to the U track and did 6 J's which was essentially 200s with 200 recovery continuously. Then did some stride things and took Shriner's run back to 13th. We tried to combine choir and running, not so sure we sounded good but Mulan is great anyday. Then Garek gave us a detailed tour of the neighborhood around East... Who needs those sightseeing buses anyway? Added to 10 for the day. 

Said goodbye to some of my favorite people today... their family is moving to Washington. :(

Ran to the school then those of us racing tomorrow went up to Sunnyside and did some strides and an 800, then did a lap and down to the track and did 2 miles of speed changes, then up to Guardsman and over to 500 S to 1200 E and came up behind the school then added. 9.5 total. It's hot for being only February. Funny how in the summer this would be seen as cold...

Warmed up for 6 laps then did 4 laps speed changes. Then strides at the line.

I was at the back of the pack (fastest heat, had the choice between second heat or first and decided I wanted to go with the faster girls) but was still a 75 first 400. Maybe a little fast for what I was shooting for but that's not the thing I'd change most. That was my second lap - it sucked. I just settled behind Mary and Millika, I had thought they would pull through around an 80. It was a flipping 85. It did feel slow but I didn't think much of it at the time. Third lap when I heard I was a 2:40 at the 800 I nearly panicked, but reminded myself that I didn't need to make it all up in the next lap. I did pick it up and as girls went out in lane 2 on the backstretch to pass I slipped in on the inside staying relaxed. Then on the straight coming up on our last lap I decided I wanted to push the pace. So I picked it up. Then 400 left I really started to move (maybe it was earlier idk) and felt what it was like to kick (ish). I think third lap had been an 80. Passed a pack of girls. 200 left I started to fade. 100 I tried to sprint, I probably could've given a little more. Got outkicked by one right before the line. Last lap was around 78, so not really that impressive but I'll work on it. At least I negative split last 800.

Overall happy with it, I would have loved to PR but I'm getting closer. Less than a second. I'm headed in the right direction. I really want to get to 5:10 in indoor so I want to do the mile at Simplot but Bills pushing for the 2.

Cooled down two miles. Warmed up a mile like 3 hours later.

There really weren't many fast girls running the 3200. Winner was around 11:30. I should have won I was right there... First lap was like 82 so right on. I had settled behind a girl and next lap was 86. Took the lead cause that was too slow but next lap was still an 86. It just got worse from there. Came through the mile at 5:41. Then with a couple laps left a girl passed and so did another one. Then they gapped me and another one passed. A lap left I tried to kick but I guess I didn't have it in me. Or I didn't want it enough. Second mile was shameful. Finished with 11:49 meaning I ran a 6:08. I should have gone with that girl, I would have at least been 11:30 something.

Cooled down to 10. Shout out to the Lehi boys who ran a lap cool down with us, and to Diwas for setting a PR in both the 1600 and 3200! Chris ran really well in both too! Much improvement for our team.

Was supposed to do the 10k today and am kind of mad I didn't. I sort of slept in by accident, turns out when I thought I was setting my alarm for a different time I completely turned it off... It was a pretty late night last night.

So out and back on Shriners run by myself. Random thought of the day- if the boys from Forever Strong really ran up past the cemetery on 11th Avenue they definitely ran more than 4 miles. #lies

Felt pretty good, just stayed relaxed. The view was beautiful, as always.