You've got to want it to win it

Today we ran to President's Circle at the U and ran through campus across Legacy Bridge.  Then we went up the road at Red Butte and all the way up to the fence.  We stopped to stretch for a minute and then ran back down.  We went on Chipeta way and another road which took us back to Sunnyside Avenue.  We took that down to Guardsman where I cut over to 900s and then back down to the school.  Then to make it 8 I did a lap around the block and then just a little more because I still needed a quarter.  Then I did crunches and pushups, we sets of 30 and 15.  Then I did my armswings. 

This morning we had a late start for school so I ran 2 miles before I went to breakfast with friends.  I just went out a mile and back, over to Sunnyside and up a little. 

After school for practice it was a speed day.  We started with a warmup of running to the track, 2 laps, then 4 laps speedchanges and 1 lap recovery.  Then we did an 800 (so that we would all have 2 less 400s) which I hit at 2:51. Then a lap recovery.  Then my workout still consisted of ten 400s.  I hit a 1:22, 1:23, 1:22, 1:19.  Then Bill had some of the other girls do 200s at my pace, which kept me at a faster pace so I hit 1:19, 1:19.  Then Ben paced me on the last 4 and I hit a 1:17, then 1:15, 1:15, 1:15.  Then I did 2 laps recovery and back to the school for cooldown.  I was starting to feel tired by the last 2, but I definitely pushed when my teammates were running with me.  It was a good day :) 

Today was a recovery day.  First we did conditioning in the weight room which included leg lifts, planks, wall sits, squats, arm swings, high knees (though we did them at less high angles for quicker steps), toes, and lunges.  Then my run was supposed to be 6 miles so we ran up Sunnyside to Foothill and then down along 500s.  Then Bill and I ran 2 laps in the cemetery backwards of the normal loop and them back to the school with part of a lap around the block and then finishing with laps around the back field.  My legs feel so tired afterwards!

Today we ran to Liberty Park for warmup.  We did 10 strides up a hill by the pond.  Then we did a ladder of 1 minute on 1 minute off, 2 minutes on 1 minute off, 3 minutes on and 1 minute off, 2 minutes on 1 minute off, and 1 minute on 1 minute off.  The first 2 were the hardest for me.  Then we got water and did a lap backwards and ran to Great Harvest which was where we hit 5 miles.  We got samples and walked back up the hill.

Today for cross country, Abigail, Amanda, and I wanted to do a trail run, so we decided on Shoreline Trail starting at the JCC and towards Red Butte.  It was a nice run, mostly flat, and a ton of fun because it was muddy and covered in snow :)  I got new shoes yesterday, but they're still clean looking.  Hoping for a good race tomorrow at the Oval.

This morning I went on an easy mile run, just past Einsteins so that I could stop there on the way back, and back to my house.  This was to see how my legs were and to get me going before I went to take the ACT.

Since I missed the mile because of the test, I arrived in Kearns around 1:30 probably.  The races were all behind schedule, and the 2 mile wasn't supposed to be until around 4.  During the girls heats (26) of the 200 I went for a warmup run outside in the neighborhood with Abigail, Jamal, and Bill.  We went out a mile, stretched, and came back.  Then we did some strides on the grass, and some stretching and small drills.  Then there were 33 guys heats of the 200.  Inside we ran a little more, just on the part of the track that wasn't being used.  Then we had to report to the bull pen.  I was given number 2.  Then I changed shoes and took off my sweats and went out to the track.  We had to wait a while before our race, and we would be fined if we stepped off the track in our spikes.  We did strides, and some more light drills.  Then since there was still a while I jogged a little bit with Abigail.  Finally at around 5:45 we got to start.  Going out I got boxed in a bit, some girls from the outer lanes came in.  But it was after the first curve that I was able to break out of the box and then Kelsie and I were in the lead.  Having raced her before, Bill wanted me to try a new strategy where I would push the pace and see if she could hold on.  She could.  I was trying to use the mirrors to see how close she was behind me.  There were times when she was right up with me, and I was worried that for sure she would pass me.  On the start of the last lap I was able to push and get some distance on her.  I pushed hard into the finish and I got a PR!  It was a great day :)

Afterwards I changed shoes and did a mile cooldown on a small portion of the track since the guys were running the 3200. 

After I got home and had some dinner, I went for a 5 mile easy run with Bryan.  We just did laps at Sugarhouse.  Bill and Jamal joined us after out first lap, but they were faster than us.  Did 2 laps and then down to the bus stop and back to get exactly 5 miles. 

Today was supposed to be a long run.  I started the run up with the guys.  We ran along 1300s to 2700s then down to 900e and to Fairmont Park where members of the team who didn't go all the way to 27th were waiting.  We did 10 strides.  Then we ran to Liberty Park.  On the way, Bill and I missed the light at 1700s and went down to 500e toget to Liberty.  We were going to do a lap but I only did the part from 1300s to 900s because I was getting a headache from the cold and I was feeling sick.  I'm going to remember to dress warmer now because its always easier to take off extra layers.  I hope I don't stay sick too long (Bryce got Abigail and me sick).

Speed workout today.  We started with a warmup of running to the track, doing 2 laps, then 4 laps speed changes with 1 lap recovery.  The workout was three sets of a 300, a 1000, and a 300.  We jogged 100 to the starts of the 300s and 200 to the starts of the 1000s.  My times were :52, 3:35, :52 for the first set.  Then :54, 3:35, :54 for the second and :55, 3:35, :53.  I was so tired by the end and by the last set we were running right into the wind on the last straightaway.  Afterwards I did 5 laps cooldown and did my crunches and pushups and back to the school. 

Today we started with conditioning in the weight room.  We did planks, wall sits, leg lifts, standing on 1 foot, and squats.  We also did our lunges, high toes, high knees, butt kicks, and frog jumps.  Then we went for our run.  Bill and I had a longer route than everyone else.  We ran up Sunnyside to Shoreline Trail.  We ran on that (it was very muddy!) and at Red Butte instead of going on the lower trail like we usually do we went up a trail that went uphill for quite a way.  One hill was so long and steep and covered in snow (actually most of the trail was covered in snow) so very slippery, I had to walk pieces of it (falling down it and having to start over wouldn't have been fun).  We stopped for a few minutes when we were at the top of the last of the steep climbs.  Then we ended up at the gate that we run to from that trail but going through Red Butte anyway.  Then we ran back to the school the same way that we run to Legacy Bridge.  To get it up to 10 we did laps on the softball field.  My average pace was 9:22.  It was a tough run today, but it feels so good to be finished. 

Today we started with 3 sets of the circuit.  Then in the weight room we did some stretching.  We stretched hamstrings and calves, and we did cat and camels.  Then we did some lawn mowers.  For the run we ran as a group, Alice, Amanda, Natalie, Bill, and Michelle were all at practice today.  We ran to Liberty Park, did 2 laps and a little bit through the middle of the park, and then stopped at Great Harvest when we were at 5 miles. 

Today Abigail and I did an easy 3 miles since we're racing tomorrow.  We ran up Sunnyside to Foothill, then at 1 and a half we stopped to stretch, and then we ran back to school.

I started with a 2 mile warmup with Abigail.  We just went out a mile and back, and threw in a few strides on the way back.  Then we changed our shoes and dropped off our sweats at the car and took Gu.  Then we did a couple of strides before the start.  Going out I felt I had a strong pace.  I missed most of my splits, but I was at 2:52 at the half mile.  Probably a mile and a half into the race Rosy caught up to me, and I ended up running with her just about the whole rest of the race.  At the 3 mile my time was 17:56, PR!!  After the turnaround we were running right into the wind.  I drafted behind Rosy for most of the way.  Probably at the 4.5 mark I made a move to pass her, I gained some distance and made it to the guy who was directly in front of us.  But she caught up not long after that.  I continued to draft behind her.  Then with less than a mile to go she surged and put distance on me, even passing the next guy ahead of us.  With less than a quarter left, I started to kick, and closed the distance between me and her a little bit, but it ended up that as hard as I was pushing I reached the point where I wasn't closing any distance.  I got a new PR!  And this is the first 10k I went under 40 in :)  Afterwards I did a 3 mile cooldown with Bill.

Today we started with a warmup of going up to Sunnyside Park, doing a lap, and then back to the track.  That was a mile and a half.  Then we did 4 laps speed changes with a lap recovery.  Then I changed shoes to my spikes.  It just might have been the difference in my times today.  We did six sets of a 400 and then a 200.  My times were 1:13 (PR), :36, 1:14, :36, 1:16, :35, 1:13, :35, 1:12 (PR again), :34, 1:12, :33.  (I know my 400 times are right, but I don't remember all of the 200s).  Then 4 laps of speed changes gradually decreasing speed for cooldown, and then 2 laps around the stadium. 

Today we started in the weight room.  We did 3 sets of leg lifts, standing on 1 foot, wall sits, squats, and lawnmowers.  Then in the commons we did stepups.  For the run we ran to the track, did 2 miles of speed changes, ran up Sunnyside to Foothill, then down along 500s to 1300e and back to school.  Then we did our sets of crunches and pushups.

Today we started in the weight room with leg lifts, planks, hamstring stretches, calves stretches, lawn mowers, squats, lunges, high toes, high knees, butt kicks, and then 2 sets of the circuit.  Then for the run we ran to the cemetery on 500s.  We did 2 laps inside, but instead of sticking to the road we went out onto the dirt for a loop that went all the way to Sunnyside.  After the 2 laps and back to the school we finished it by doing a few laps on the field to get it to 5. 

Ice bath for 12 minutes.

This morning I ran 2 miles with my ipod, just to 1700s and back twice. 

Up in Idaho I did about a 2 mile warmup and then changed shoes and headed to the check in.  I knew that the pace shouldn't be very hard to me, so I focused on getting even splits and I thought about keeping my form right.  Going out there were many that went to fast.  I just slowly worked my way up and managed to get up to 2nd.  Even though it was a 200 meter track, I still was able to keep the mindset where the 300 was and from there I worked on gapping the girl behind me and closing the gap on the girl in front of me.  I finished 2 seconds behind her.  In the first heat there were 2 girls that ran faster times than me.  The top 14 made finals on Saturday. 

Afterwards for cooldown I ran 3.5 miles with Jamal, Ben, Taylor, and Bill.  We just ran around the campus.  Then I cheered for my sister, she had an amazing race!  She just kept picking and passing, and got a PR by 15 seconds :)

I took a 12 minute ice bath.   

Its 12 degrees outside!!!! BRRRRRRRRRRR!  The hotel didn't have a fitness room, but they did offer complimentary passes to Golds Gym which my mom and I took advantage of.  I did 2 miles on treadmill.  After the first mile I stopped for stretching and then I didn't know what to do about strides so I did 2 segments of faster speed on the treadmill.  Then I just cooled down until i was at 2 miles.

Big day today.  I started with a mile and a half warmup outside, and some high knees and butt kicks, and a few strides.  Then I changed my shoes and headed over to check in.  I did a couple of strides on the track and then we went over to the starting line.  I got to start on the outer lanes up on the banked part.  Bill said after having watched many races online he thought it was the best starting spot.  Going out the pace was slower than what Bill had wanted me to go; 42-43 second laps instead of 40.  Just a couple laps in I worked my way into first and held a little bit of a lead.  Then with 800 to go a girl passed me, and I didn't try to stay with her.  Then with 400 to go one of her teammates passed me as well.  When she caught up to her teammate and her teammate dropped back I knew that I could probably get up to her.  In the last lap I surprised myself by catching both of them and finishing 3 seconds ahead.  Afterwards Abigail, Jamal, Dakota, Bill, and I went for a 4 mile cooldown outside. 

http://www.flotrack.org/videos/coverage/view_video/236501/304572     There is a link to the video of the race.

http://www.flotrack.org/videos/coverage/view_video/236501-2010-simplot-games/304433-susannah-hurst-3200-champ-1116-2010-simplot-games     There is a link to an interview with flotrack.

Today we did weights for a while.  We benched the empty bar (which is by itself 40-45 lbs), did squats, bicep curls, toes with the bar, arm swings, and weighted lunges.  Then we ran along 1300e to 500s then cut through at Rice Eccles Stadium to get through the U campus and then we ran through to Shriner's.  We stopped for water there and I stretched, then we kept going up to 11th Ave up to City Creek Canyon.  We went up and got a drink, and then ran down through Memory Grove.  Then we went down to South Temple on which we ran all the way up to 1300e and took that back to the school where I hit exactly 10 coming into the parking lot. 

Today we did leg lifts, wall sits, and hamstring curls in the weight room.  Then we went for our run.  We ran to Sugarhouse Park where we were doing hills.  My left leg was hurting pretty bad at the upper part of my femur.  I tried 1 of the hills but decided I didn't want to aggravate my leg any further since it was hurting so bad.  So I ended up walking home :(  I'm going to go pool running tonight.

In the pool I did 5 minutes warmup and then a ladder with 1 minute recoveries with 1 minute up to 4 minutes, repeating the 4 minutes and back down.  Then 5 minutes cooldown.

Today in the pool I did 5 minutes warmup and then 8 sets of 3 minutes on 1 and a half minute off.  Then I did 7 minutes cooldown.

Today the pool was too crowded so I biked for 40 minutes instead.  I did an interval program.  Then I did 5 minutes cooldown.

Today I biked for 40 minutes.  Did intervals again.

Today Abigail came poolrunning with me.  We did 5 minutes warmup, then 2 sets of six 90 seconds on and 30 seconds recovery, with 2 minutes between the sets.  Then we did 10 minutes cooldown.