Sock tans

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

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

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

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

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

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

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

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

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

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

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

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

Cooled down a half mile.

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

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

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

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

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