You've got to want it to win it

Today I did my rehab and then went for my run from Liberty.  I went out on 700e to 3300s and came back on 500e, then did a lap in the park to finish with 7.5, my average pace was 7:20.

I went running without the ankle brace today!  It kinda hurt at first but then I guess it warmed up.  It hurt a few times during the run but that was when I stepped weird.  Definitely took the icy sidewalks slowly, running on the side of the road where it is crowned wasn't the best either.  I suppose finding nice flat roads that are clear would be best for now.

Despite an awful workout Tuesday, I tried another one today.  I warmed up a lap at Liberty then did strides and a few drills.  My goal was four 1 mile thresholds, since the workout said 4 or 5 mile thresholds with 80 seconds recovery.  The first one was 6:02, already so much better than Tuesday!  The second was 6:04, and the third was 6:08 and I was really pushing, so I called it there.  Then I did my strides and cooled down to finish with 7 total.  As my miles get up I'm sure I'll be able to get more reps in.  I wore the ankle brace again today since it was hurting after yesterday.  Plenty of icing going on.

I don't feel like my ankle is stable enough for snow yet, so I stuck to the dreadmill :-(  At least I got to watch Netflix while I ran, though even that didn't keep me entertained for long.

I got different rehab exercises today :)  And Hanah taped my ankle instead of the ankle brace, I am going to gradually get used to running without it and going back to normal.  The group for the run included Becky, Jessica, Lauren, and Dana.  Becky and I picked up our pace a bit.  We started on the Albertson's loop, but Becky turned on 2100e since she was going shorter.  I ran back on 1500e.  I iced afterwards.

Today we had our first workout at the oval.  I warmed up inside so I could do backwards laps for my hips, I got in 8 laps then joined the group for the usual strides and drills.  The workout was five sets of two 200s and an 800 with equal jog recovery.  I was supposed to hit between 37 and 39 for the 200s and about 2:40 for the 800s.  I ran with Bekah and my times were 37, 37, 2:42 for the first set; 38, 38, 2:41 for the second; 38, 38, 2:45 for the third (at this point I was thinking of asking Kep if I could split the 800 into 400s for the last 2); then I hit 38, 39 for the next 200s, and when I asked Kep about doing 400s he said I could just do 4 sets, and I ran another 2:45.  I cooled down and was the first one done, it was so weird... so I did 5 minutes on the bike until some of the other girls were done as well.  Back at the training room I did my rehab.  The side of my heel below my injury was hurting a bit on the turns so I iced and stemmed and will see if I need to add any exercises or anything tomorrow to take care of it.  Today wasn't bad for only my third workout back. 

Today I started my run with Becky, Nikki, Jessica, Alyssa, AuraLea, and Dana. They were all going shorter so we went on Foothill. I continued with Becky to 2100s, then she turned on 2100e and I was alone the rest of 2100s to 1300e and back to campus. Running in the snow didn't hurt my ankle, and I feel like it might even strengthen it by giving it a challenge rather than flat all of the time.

Today we had workout at the oval. Per Kep's request that we get used to warming up outside since that's what we're going to have to do at indoor track meets, that's what we did. I finished with Nikki and Kenzie, and as we entered the parking lot returning to the oval a blizzard started, we figured that was going to be our reason for cooling down inside. After our strides and drills we got going on the workout. For the long distance group it was 2 sets of 12 minutes with 2:30 recovery, then four 200s. We started at the 3200 meter start, and I worked with Bekah. The mile split was 5:53, I was amazed I had that in me and was still able to keep going. Bekah fell back but I kept pushing to maintain my pace. I passed the 3200 mark in 11:48. I took the recovery the rest of the lap back to the start. On the second set Bekah fell off sooner but I still was able to keep a good pace on my own. This time the mile was 5:55. I didn't look at my time at the 3200 but I was past it again. It is crazy to think I can do two 3200s in under 12 minutes for just a threshold workout now, when my freshman and sophomore years of high school I aspired to even break 12 on my best day. The 200s weren't so great for me, I hit 37, 37, 36, 37. On the last one I tried to get up on my toes more (I was wearing my trainers and my ankle is still taped) but my ankle kind of hurt. I think as I get stronger I will be able to get better turnover work in. For cooldown I did 6 backwards laps with Andrea.

Today I did my rehab and then went running with Becky and Kenzie.  We started on fruit loop, Kenzie turned at Sunnyside, and Becky and I continued on through the golf course.  It wasn't that bad in the snow, except at the very end of the bridge it was slippery.  Becky was with me on Wasatch until she turned at the fork that goes down to Foothill.  I continued on Wasatch until it ended, then cut down to Foothill and went to the start of the paved bike path before turning.  On the way back I ran Wasatch above the zoo and then down Sunnyside to add on a bit.  Iced afterwards.

This morning I went and did my rehab at the Smith and then went for my run from Sunnyside. I started out on 1900e and ran to 2100s where I wove down to 1700e and then further south. I turned around on 20th east a little bit past 3300s and ran back to Sunnyside for 10 total.

Today after rehab I ran 11th Avenue with the team. The starting group was me, Alyssa, Becky, Jessica, Andrea, Lauren, Dana, and Kenzie. I went ahead with Alyssa and Becky, but they were pushing the pace so I dropped back and was by myself for a while. We ran City Creek all the way to the Capitol, then I caught up to them at the light on Main Street. I ran with them until South Temple, then I ran back up to campus. Afterwards I did a 15 minute ice bath up to my knees.

Today we had a workout at the oval.  We warmed up 2 miles outside and then did our strides and drills on the track.  The long distance workout was 12 500s with 1:45 rest.  The first 6 were supposed to be at 5k pace (1:20), then the next 5 at 3k pace (1:18), and the last one at mile pace (~1:15).  I ran with Bekah for the first 6 and we traded inside and outside of the lane so they went by fast.  My splits were 1:43, 1:41, 1:40, 1:40, 1:40, 1:40.  Then AuraLea joined us.  My times were 1:37, 1:38, 1:37, 1:36, 1:37.  Just AuraLea did the last one with me, I came through the 400 at 1:14 and finished in 1:34.  I cooled down 2 miles outside and then stretched before going back to campus.  There I did my rehab and then iced.  My ankle doesn't hurt anymore, I even wore my spikes today.  The tape I have had has given me a few blisters on the back of my ankle, but they aren't that bad.  I think I'm getting closer to running with no tape!

Today we did another run that was not Trax...  We are trying to come up with a code name for it, without being too obvious that it is just Trax.  But somehow we all are a bit obvious in the training room when we are about to leave... We ran to 11th and then down into City Creek, some of the girls turned to run Memory Grove, I ran all the way to the Capitol with AuraLea, Jessica, and Lauren, and was with them until South Temple.  I ran back to campus to finish with 9.  Got a much needed massage afterwards.

Today we were fortunate enough to have practice at Liberty instead of going to the oval! We warmed up there from the 900e Trax station and then did our strides and drills. The workout was a 6k threshold and then four 30 second strides. I started the threshold with Bekah; we started behind the other girls so that we could follow them for part of it. My goal was just over 6 minute pace. At the mile I was 6:07, 12:04 at 2 miles, and didn't get my other splits. Bekah and I passed Lauren and Jessica about halfway through, then Bekah pulled ahead so I finished on my own. Total time was 22:58. After strides I ran back to campus for cooldown.

This morning I met Jesse at the Capitol and ran City Creek to 11th Avenue and then turned around and finished down Memory Grove for 3 miles.

In the afternoon I did my rehab and started my run with Becky.  We did the fruit loop and then went through the golf course (I didn't have my ankle taped today, so running on the snow/ice was a bit scary!).  She turned early on Wasatch, I kept going to Thunderbird and then cut down to Foothill to go back to campus.  13 minute ice bath afterwards.  My ankle felt fine without tape, just at the beginning the side of my foot was hurting, but it went away after being on Wasatch for a while.

I did a 10 mile loop this morning past Sugarhouse onto the streets for the cemetery loop route over to 3300s.  Then I ran up to 20th east and south a little bit before turning around and running back on 20th east and then down to 1700e to 2100s back up to 1900e and then over to Harrison and to my street to finish with 10.  My foot hurt for a bit but I didn't feel it the last half of the run.

This morning we had a run before lifting.  Becky and Jessica were the only other girls going outside, so the three of us ran up 500s/Foothill and then did the Albertson's loop.  It was just over 6 when we got back to the Smith so I added on to finish at 7, then went and lifted.  I did rehab afterwards and then iced lower legs for 10 minutes.  My foot didn't hurt at all on the run!  And my ankle is doing great!

In the afternoon I went running with Jesse in Centerville.  We started at a small park and just ran on the roads there and finished with 4.

Today we had a workout at the oval.  I warmed up outside and then did drills and strides inside.  The sprinters were there working out today too so the track was crazy.  The long distance workout was two 200s with 200 jog recovery, then three threshold 1000s with 45 seconds recovery, four 400s at mile race pace with 400 jog recovery, and then four 150 meter strides.  I ran with Bekah and AuraLea the whole time.  On the 200s I hit 37 and 36.  On the 1ks I hit 3:34, 3:36, 3:35.  For the 400s I hit 1:14, 1:13 (Bekah was mad after this one, she mis-timed it though so whatever), 1:14, 1:12.  Then on the mile threshold I hit 5:46.  For the strides I don't know if it was actually 150 meters or not, but I hit 26 for all of them.  I cooled down 7 laps in the opposite direction to finish at 9.5.  Back at the training room I did my ankle rehab (last time for a few of the exercises) then iced.

After feeling very mucous-y last night and realizing that it gradually went away when I was inside at school today, I guess I may be a believer in the negative effects of running in the pollution.  So I went to the fieldhouse with Nikki, Becky, Andrea, and Kenzie to run on the treadmill.  I did 7 miles, then hurried to catch the shuttle back up to the lockerroom for a massage with Tim.  My calves are worse than I thought they were :-P  14 minutes in the ice tub after that.

Tonight I went to the fieldhouse to run on the track there with Jesse.  It was 30 laps for 4 miles, we alternated direction every 10 and then every 5.

Time trial at the oval today!  We warmed up inside because of the nasty air outside.  And the long-distance group started our warmup 7 minutes after the mid-distance group so we could watch each other's time trials and not lose too much warmup.  For me, Bekah, and AuraLea it was a 2400.  Kep told us to go 79-80s and then whatever we had left the last 800.  I think we stood around too long after watching the mid-distance girls, and I really wish I had done at least a 200 meter stride, because when we started I had a really hard time feeling the pace.  The first 400 was a 1:21, then I fell back and was by myself for the next 400.  My 800 time was 2:45.  I came through 1200 in 4:04, so I knew I wasn't completely dead.  Then I started closing the gap, and came through the mile at about 5:24.  Some time in that lap or the next one I passed AuraLea, then going into the final 400 I caught up to Bekah, but didn't have enough to pass her.  And although I felt like I was picking it up, I was just maintaining 40s at each 200.  Final time was 8:04, not bad.  Then we did four 150s (27, 26, 26, 27) and then 8 lap cooldown to finish with 7 for the day.

The air looked better today, so a group of us ran outside :)  Me, Nikki, AuraLea, Becky, Lauren, and Andrea ran the fruit loop to Sunnyside and then up Emigration Canyon.  AuraLea turned around with me at 5.  It was really windy on the way down, now we knew why the way up wasn't so bad!  We might try to make Fridays be long run days more often, that way Saturday is easier for everyone so they don't have to go so long on their own :)

Today I ran a nice loop to finish off my miles for the week! I ran up 1300s to Wasatch and then over to the paved Shoreline Trail over the freeways. The second bridge and the slope down on the other side were kinda icy, but the rest of it wasn't that bad. I ended up by Tanner Park on 2700e, and decided to run out to 3300s before cutting down. I ran to 20th east and then took my usual route home from there. It was almost perfect distance for what I needed today!

Today Becky was the only one willing to run outside with me!  We ran fruit loop to Sunnyside and then cut through the golf course to get to Wasatch.  Becky was with me until she took the fork down to Foothill, but I kept going to Thunderbird and then on the paved Shoreline trail until I reached 5 miles.  I ran back on Foothill to 2100s, then cut down to 2100e to add on and change it up a little bit.  Stretched and ice cupped afterwards.  

Workout at the oval today.  I warmed up inside so I could get some backwards laps in.  My knees hurt really bad at first, but by about lap 5 they were ok.  I think the barbell step-ups at lifting yesterday bothered them, some of the other girls said theirs hurt during them yesterday.  I did 7 laps, then the usual strides and drills.  The workout was two 800s at 5k pace with 2:15 rest, then two 1000s at 3k pace with 3 minutes rest, then two 800s at goal 3k pace with 2:15 rest, then three 400s at mile race pace with 2 minutes rest.  I ran with Bekah, and AuraLea started just behind us.  On the first 800s I hit 2:42, and 2:39.  For the 1000s I hit 3:17 and 3:19.  For the next 800s I hit 2:36 and 2:37 (I was sorta alone for most of those ones since Bekah was having a rough day), then AuraLea and I did our 400s together, I got 1:15, 1:14, 1:13!  It felt so good to be done!  After a 5 lap cooldown I was among the first finished and even got to go back in the early van!  Back at the training room I finished my rehab and then stretched for a while before icing my ankle.

This morning I went running with Jesse. We ran City Creek, starting from the capitol to 11th Avenue and then back down into Memory Grove for 3 miles.

This afternoon I ran Trax with Andrea, Lauren, Nikki, AuraLea, and Alyssa. We planned a stop at Dunkin' for hot chocolate before taking the train back to campus. Afterwards I did my rehab and then got a massage.

Today Bekah and Jessica were the only other girls willing to come run the workout at Liberty Park!  We even got to drive there, so we didn't have to wait at a cold Trax station!  The sidewalk was just wet, not icy, so that wasn't an issue either.  Bekah, Jess, and I warmed up around the park and then did strides and drills.  Sometimes it is hard to think of drills that are out of the normal warmup because we didn't want to lay on the wet ground.  But we came up with a few so it was awesome!  The workout was 3x1mile threshold with 75 seconds rest, then four strides.  Bekah and I ran them together, our times were 6:00, 5:52, and 5:48!  Awesome day.  After strides we cooled down another lap to finish at 8.  Back at the training room I did my rehab and stretched.

This morning I went running with Jesse at Liberty Park. It was icy so our laps were creative. After two laps Jesse was done but I continued for a half mile and then did strides and drills back to finish with 4.