You've got to want it to win it

Today we enjoyed the non school day (well, except for Natalie who had to go take the ACT) with a nice weather workout at 1 o'clock.  The sky was so blue!  We started with a mile warmup, then stretching, then another mile and then a mile of speedchanges with a lap recovery.  Then we changed shoes for 1000s.  We were doing 5 with a lap recovery after each, and I was supposed to hit between 3:20 and 3:25.  My times were 3:19, 3:19, 3:22, 3:22, 3:23.  My splits for 200s, 400s, 600s, and 800s were pretty even for each of them.  After the last recovery we changed shoes back and ran up Sunnyside a mile and a quarter and then turned and came back for cooldown.  I got sunburned from the workout!  Later at home I did my core, instead of crunches today I did the core Emily showed us, then I had my regular pushups, arm swings, weighted arm swings, lunges, calf raisers, and militaries.  

Today after school a few of us magically met up at Sunnyside instead of practice for some reason.  We did a lap around the park, and then 10 strides, which brought us to a mile and a half, and then we did another lap.  Then we decided to run to Sugarhouse.  We left the park at the higher crosswalk and stayed on that road all the way down to the gully where it met up with 1500e.  At the park we did our lap going clockwise and then when we had done a full lap we continued up to 1900e, which we took all the way back to Sunnyside.  When we got back we had to do another lap to finish up with 10 for the day.  When I got home I did my crunches, pushups, and arm swings, then my weighted lunges, calf raisers, and squats.  I didn't want to do militaries because those were kinda hurting my shoulders.  Later I took a 10 minute ice bath.

Today we got our team warmup and drills done fast.  Then we went to the weight room for wall sits, planks, and standing on one foot.  The music was too loud that the football players were playing, though they did play Justin Bieber which Natalie, Abigail, Amanda and I had fun singing along to haha :)  When we started the run it was hailing.  We went out on 1300e, the wind was to our backs then.  We ran part of a lap at Sugarhouse, but when we got up to 1700e we did part of the cemetery route.  We cut down to Parkway Avenue and all the way down to Alden, then kept going south and east, and we almost made it to 3300s on Imperial Street when we reached 5.  The way back it was kinda cold running into the wind, but before we had gone very far it stopped raining!  And we could see the sun!  And we saw a rainbow!  We just went back the same way we came, and it was a very enjoyable run :)  Later at home I did my crunches, pushups, arm swings, then weighted lunges, squats, and calf raises.

Today we had a speed workout on highlands track.  We met inside Sugarhouse Park like we do for cross country summer workouts.  After talking for a while we started our warmup of a big grass loop around the park.  Then we did 4 laps of speedchanges on the track.  We changed shoes while Bill went and got some tools from the car so that we could shovel snow and ice off of the south side of the track where it hadn't melted because of the trees in the park.  It was interesting scraping ice off of the track haha, and trying to scoop the ice away from the drains was tricky, my shoes got totally soaked during one of the attempts :P  but they dried during the workout.  Finally when we had cleared lane 1 we did a few strides before starting.  First we did a mile, we were supposed to run between 5 and 10 seconds slower than our PRs, so Bill told me between 5:15 and 5:20.  I hit 5:32, and then we all took 2 laps recovery.  Then we did two sets of four 400s at 800 pace and Bill told me to hit between 1:10 and 1:13.  We just had standing recovery for those but 2 laps recovery after each set.  My times were 1:13, 1:11, 1:12, 1:13 for the first set and 1:15, 1:14, 1:13, 1:14 for the second set.  After the second recovery we changed shoes and did another 2 laps on the track before going out for another big loop in the park for cooldown.  After we finished, Bill gave us cinnamon rolls!  When I got home I did my crunches, pushups, and arm swings, and then weighted lunges, squats, and calf raises.  

This afternoon I drove up to Shoreline Trail by the zoo and went for a nice run up there.  I went out 2 and a half miles and back, which got me around the construction at Red Butte just to the road that we go up sometimes.  I should have worn my old shoes because I had thought about the mud haha.  I didn't fall ever but my shoes are caked with mud now!  After I got home I did my crunches, pushups, arm swings, and lunges (no weights on those today), and then I did weighted squats and calf raises.  After I finished that I went to Steiner and went pool running for 20 minutes.  

This morning we had a workout at Liberty since there wasn't school.  We met at the drinking fountain and for warmup we did a lap around the park and then over to the morse code start line (the beginning of the two dots and the lines system, I just started calling it morse code haha).  That was just over 2 miles, and then we got going on a 6 mile tempo run on the sidewalk.  Bill had told me to hit between 7:00 and 7:15 but going out I felt pretty good and ended up finishing with an average of 6:39s.  I didn't check my times at each of the miles, I just occasionally would check my pace and my average pace.  I knew that they would be different at different parts of the park because some were uphill and some were downhill.  After we finished we went over to the woodchips and finished the lap we were on and then did another lap for a 2 mile cooldown and bringing us to 10 for the day.  On the way home Natalie, Abigail, and I practiced our choir songs to a CD in the car haha.  At home I did my crunches, pushups, arm swings, then weighted lunges, squats, and calf raises. 

This afternoon we had workout at the oval.  The manager wanted to talk to Natalie and me about making sure everyone pays if they aren't on the team pass, that was weird.  We started with 4 laps warmup and then stretching, then another 4 laps followed by 4 laps of speedchanges and a lap recovery.  Then as we changed shoes it took us a few minutes to get a hold of Bill to get our splits.  Finally we got them and then jogged over to the start of the 800s.  We did two, I was supposed to hit between 2:30-2:33 for the first and 2:33-2:36 for the second but I was too slow and hit 2:37 and 2:39.  We had a lap recovery after each, and then we did two sets of five 300s with jogging recovery back to the start and a lap recovery after each set.  My times for those were :55, :55, :55, :54, :54 and then :54, :55, :54, :55, :55.  After the last recovery lap we changed shoes back and then did 5 laps cooldown.  Later after I got home I did my crunches, pushups, arm swings, then weighted lunges, squats, and calf raises. 

Today we had a longer track team warmup than we usually do. After the regular warmup, stretching, and drills we were separated into 4 groups and went through 3 sets of rotations of drills with the coaches. Those included wall sits, planks, high knees, step ups, stairs, and high knees with bands around our elbows and knees for resistance. Then we all did a lap around the block together to finish it up.  Then distance went for our run.  We ran along 1300e to 2100s, then cut down to 900e and came back north over to 900s where Dakota and Taylor left and went back up to the school.  The rest of us went down to Liberty and then went on the road in the park backwards of the Salt Lake half marathon course.  We exited the park on 500e and 1300s and then went to 1700s, then cut up to 700e and went back over to Liberty.  Then we did a lap on the park's perimeter going counterclockwise and then we took a drink at the fountain before heading back up to the school.  After I got home I did my crunches, then 2 of the abs workouts Emily taught us, pushups, and arm swings, then weighted lunges, squats, and calf raises. 

Today after the long and ridiculous meeting I went for a run with Natalie and Ben.  We were all pretty angry so we were flying along 1300e!  At South Temple we cut down a block and then went up north a block, and then we cut down again and then up again, and we did that all the way to 11th Avenue.  We ran along 11th part way up City Creek and then cut down through Memory Grove.  Then we just went back up to 1300e on South Temple and then along 1300e back to the school.  I didn't have time to do my core right when I got home but I did it around 10:30 at night.  

This afternoon I had the privilege of getting to do a workout on the new track at the U (not with their team though, that's against the rules).  We started with a mile warmup, then stretching, then another mile followed by a mile of speedchanges and then a lap recovery.  Then we changed shoes.  The speed was 2 ladders of 800, 600, 400, 300, 200 with varying recoveries and a lap after each set.  My goal was to hit 5:00 mile pace on them, which I did for most of them except for the 800s.  My times were 2:37, 1:55, 1:14, :58, :37 for the first set and 2:38, 1:56, 1:17, :55, and :33.  Bill ran with me on the last 2 so I had to outkick him or stay with him.  It took us a while to figure out the distance, I won't even write down the recovery distances because it was so confusing :P  but all of that totaled almost 5 miles, and then I just had to do 7 1/2 laps cooldown.  Later when I got home, for core I did the drills Emily taught us, my pushups, and arm swings, and then weighted lunges, squats, and calf raises.  When I had finished that I stretched for a bit because my right quad is kinda tight right now.  

This morning I got up and ran to Sugarhouse, did 2 laps on the outside, and came back.  Then I had to hurry and get ready for my day activity for prom so I wasn't able to get my core in.

After being dropped off in Kaysville after the day activity, I ran 5 miles out on a trail behind the house where I was staying at.  Carissa and Abigail rode their bikes next to me, we just went out 2 and a half and back.  Again I did not have time to get my core in because then I had to get ready for dinner and the dance.  Oh well, it was worth it!

Today after our track warmup and drills we did some sprints as a team.  We were separated into 3 groups.  We went up to the C floor and sprinted all the way down the hall, then jogged up to the D floor and over and down to C again, then walked out on the 400 wing and back.  We did that 6 times, figuring that was about a mile.  Then distance went for our run.  We started by going south on 1300e and then turned at 1300s going east.  We ran all the way up to 2100e, then turned and went north and cut onto Foothill where the roads crossed.  We ran on Foothill for a bit, and then cut up one of the roads into U campus.  We ran down around the soccer stadium then up on the road above the track.  Then we headed into the Avenues, and Bill made us doorbell ditch Ben's house :P  he picked a number from 1 to 10 and stupid me guessed the number he was thinking so I had to do it, but I made Nat come with!  Then we finished our run by going to Shriner's fountain and then heading back to the school on the Shriner's route.  When we got to Sunnyside we kept going and then went along 1500e to 1300s, then cute back down to 1300e and went back to the school.  Later when I got home I took a 10 minute ice bath, then did my crunches, pushups, arm swings, then weighted lunges, squats, and calf raises.

Today we had our workout up at the track because it was so nice out!  We started with 2 laps, and then stretching.  Then we did some drills before separating out with our coaches.  With Bill we did a mile, stretching, another mile, then a mile speedchanges followed by a lap recovery for our warmup.  Then we changed shoes and got on the line for two 800s, again my target pace was to hit between 2:30 and 2:33.  I hit 2:32 for both of them!  And had a lap recovery after each.  Then we had two sets of four 400s, I was supposed to hit between 1:12 and 1:15 for all of them, for the first set I hit 1:12, 1:11, 1:11, 1:13, then took a lap recovery, then on the second set hit 1:14, 1:14, 1:14, 1:12.  Then we changed shoes back and did 10 laps cooldown to bring us to 10 for the day.  Later when I got home I did my abs, pushups, and arm swings, then weighted lunges, squats, and calf raises.  

Today we set up the metal bars around the track and handed out uniforms.  I cut my hand on one of the bars which was lame :(  Once we had finished with that we departed on our run.  It was kinda windy when we started but it wasn't that bad.  We ran up Sunnyside to Foothill, then turned so we did our 5K course but backwards.  After we had passed through This is the Place Park, we turned and ran up Wasatch Drive for a bit.  We ran out until we were at 5 miles, then turned and went back the same way.  By then it was raining lightly but it still wasn't that bad.  The last 3 miles it started to rain more but since we were almost done it wasn't that bad.  When we finished we hopped in the cars and went to get food at John's house! :)  Later when I got back to my house I did my crunches, pushups, arm swings, then weighted lunges, squats, and calf raises. 

Today we started the track workout with a warmup of 2 laps and then our stretching circle.  Natalie and I were in the middle, it was pretty epic!  After that we did some drills and then separated out into events with our coaches.  Then we did 10 strides on the grass.  After that Bill had us get the hurdles out and put them on the opposite side of the track, ready for easy set up for tomorrow.  Natalie and I are pretty good at steering a cart full of hurdles, we sang the shopping song!  And as we passed some of the sprinters practicing handoffs Tolbert gave us some Saint Patrick's Day tattoos!  After we unloaded the hurdles we took the cart back and reloaded, but then the tires were flat so we had to move the hurdles to another cart.  We let RJ take that one and then we went and put our tattoos on our quads!  Mine is a leprachaun and Natalie's is a clover! :)  Once all the hurdles were in place for easy set up for tomorrow, we went for our run.  We counted the warmup and strides as 1.15 so we only needed the run to be 8.85.  We ran to Sugarhouse Park, did a lap on the outside, and then we went on the road.  We did a lap where we stayed to the outer edge of the road, but we did a lap in every parking lot!  There were a lot of turns but we got our miles so it works I suppose.  Then we ran back to the stadium along 1500e the way we had come.  After getting home I did my crunches, pushups, arm swings, then weighted lunges, squats, and calf raises, and finished off with a 10 minute ice bath :)

Today we had a practice meet with Judge and Murray.  We hosted it.  We started with 2 laps warmup and then stretching, then the distance girls hurried and continued to warmup, I did an additional 2 laps and then 4 laps of speedchanges.  Then we had a little bit more time than we thought before our race so I did another 4 laps.  Then I got my spikes and headed over to the line and did some strides and drills.  Then we got on the line for our first race of the season!  Going out I took the lead and then just held onto it the whole time, and kind of guessed where Natalie and the others were from where I heard cheering from.  My first lap was a 1:13, and at the 800 I was at 2:35.  Third lap I was at 3:55, and I finished in 5:14, just one second off of my PR!  Hopefully I'll be able to break that at the next invite, we'll see!  After I finished I hurried and changed shoes and did 2 miles of grass laps until I had to get my spikes and head over to the line for the 800.  Again I did some strides and drills, and then got on the line.  I took the lead from the start again, and this time figured that the other girls would be able to stay closer for longer so that gave me more motivation to push so that I could stay ahead of them.  I don't remember my first lap split, but I finished in 2:29, a new PR!  Right after I got off the track and before I changed shoes I ate a chocolate cupcake that our wonderful team managers brought :)  Then I changed shoes and did 3 and a half miles cooldown of grass laps.    

This afternoon after choir practice and cleaning up the camp chairs from last night, and after only 6 hours of sleep, Natalie and I went for an easy paced 10 mile run.  We started at my house, then went up to 1500e, and over to 2100s then up to 1700e.  We missed the light, which was unfortunate because we had to stop running and stop our watches.  What a pity.  When the walking man popped up we went south on 1700e and followed the roads like we do for the cemetery loop route.  At the cemetery we did a loop backwards of what we usually do because it looked like they were setting up for a funeral so we didn't want to run by that part, and we cut the loop a little short on the way out.  Then we ran up 3300s to 2000e and went north, we yelled and put our arms up as we went through the tunnel under the freeway!  Then we ended up back on 1700e, and then had to stop at the light at 2100s again, oh well...  Then on 1500e we ran back towards my house, but we went to the gully and turned around because we were a bit short of 10.  After we were done I stretched for a few minutes, my legs were so sore!  And then I did my weighted lunges, squats, and calf raises.  Then I did a 10 minute ice bath, and while I was warming up from that I did my crunches, pushups, and arm swings.  

Today the weather was not looking good when we arrived at the track for workout.  It took a while for people to show up other than distance, but they came.  We started with 2 laps warmup and then our stretching circle followed by drills.  Then for the distance workout we had an easy day because the Davis Super Meet for the girls is tomorrow.  We stayed on the track, we did 2 miles of warmup, 2 miles of speedchanges, and 2 miles cooldown.  We did all of them going clockwise.  After  the speedchanges my calves and shins were very sore but after the cooldown they felt a lot better!  Then I did my crunches and other abs stuff and pushups while still at the track.  Then when I got home I stretched for a bit, then did my weighted lunges, squats, and calf raises.  Then I took a 10 minute ice bath, and did my arm swings afterwards.  Then I made some spaghetti with Abigail :)

Its days like meets when I wish there was a way to put all of my events in the race entry, but since I can only put one I'll just tell about each race in a different paragraph :)

 After getting off the bus I started with a 2 mile warmup with Natalie, Amanda, and Abigail.  We went out past the javelin field and along the sidewalk as it curved, and then went down a driveway that went by the north side of the track and around Davis' parking lot and then we went between the school and the auditorium, then around to the side of the school by the stadium, which got us a mile, and we did another lap to get us to 2 miles warmup.  Then we got our shoes and headed down to the field by the start to change shoes, stride, do team prayer, and get on the line.  It was around then that Amanda said the best quote of the day: "You ask me how dedicated I am.  Well, there are cookie crumbs in my spikes", totally the best quote ever hahaha!!!  There weren't seed lists so we just started wherever on the line.  I was in the 3rd or 4th lane.  Going out I took the lead within the first 100 meters and then just held onto it the whole time.  I could hear the girls behind me which always scares me to go faster because I worry about them catching me and passing me and then more girls passing me because of already being passed.  So I was able to create a little bit of lead, though I don't know how much by.  My first lap was a 1:12 or 1:13.  I kept pushing and came in at the 800 at 2:32.  The third lap was going to be tough, and Bill had told me I've got to break out of my 1:20 third laps.  I don't remember my third lap split, it might have been a 3:48, but I finished in 5:08.11, which is a new PR and qualified me for state :)  Afterwards I changed shoes and then did another 2 miles for recovery.  Then I stretched out for a bit; Natalie, Amanda, and I had fun doing alignments for down dog, we used Natalie's long sleeved shirt for a belt.  

 A while later it was time to begin warming up for the 3200.  I did a mile and then went to get my spikes and my Gu and head down to the field for strides.  I wore gloves for this one because in the 1600 my arms had gotten cold, and it was a bit colder now.  This time on the line I started in lane one, and going out I took the lead and again held on for the whole race.  My first lap was a 1:11 or 1:12, I don't remember but I know it was one second faster than my first lap for my mile was.  I don't remember my other lap splits, but at the mile I was at 5:20.  I really do need to improve on not letting my pace slip into 1:20s after the third lap of the race.  After the mile I began to pass some girls so I was able to gain steam by working towards catching and passing them.  On one of the laps on the straightaway there was a group of 4 girls that I needed to pass and I had intended to just go in between them but I accidentally ended up getting myself boxed in so I just had to go around the outside and I accidentally stepped on one of them and I felt bad :(  I said sorry and just kept going.  Going into the final lap I was at 9:37.  I could feel the tiredness in my legs by then, Bill had told me to start going at 1000 left.  I finished in 11:01.29, which is an outdoor PR and also is the meet record :)  The old record was an 11:17 from 2008.  

Next we did a 4x800 team with Amanda, Natalie, Abigail, and me.  We just stayed on the field after the 3200 because there wasn't time for anything, so we just did strides and worked on handoffs.  At the start of the relay Amanda got us into 3rd, and then Natalie and Abigail both worked on closing on the team ahead of us.  Davis had a team way up in front but we were pretty close with the second place team.  When I got the baton I went right after that second place team and passed them at about 100 meters.  Then I just worked on holding them off.  I passed a team who we were a lap ahead of, but Bill and the others didn't know that they were a lap behind so they told me that there was a girl getting close which scared me to go faster.  Afterwards they realized that that team was a lap behind but nothing wrong with getting someone to push because they thought someone was there.  The final time in the relay was 10:35.8.  Afterwards I did 6 laps cooldown on their track to get me to 10 for the day.  

After getting home I went and enjoyed some tacos with Abigail :)  and then I took a 10 minute ice bath.

Today I went to the Super Meet to watch the guys races.  I did my running while I was out there, I did warmups and cooldowns with my friend Ben from Weber.  First we did 2 miles, and then after his first race we did 3 miles.  Then for his second event he warmed up 2 miles and then I did another mile on my own after, and then after his second race we ran 2 miles together.  When I got home I did my crunches, pushups, arm swings, then I did my lunges, squats, and calf raises without weights because I was too lazy to go to the basement to do them.  

Today at the track we started with a team warmup of 2 laps and then stretching.  Then, still as a team, we did some dynamic drills.  We went to the east straightaway and started with 50 meters of high knees, then stride for 50 meters, then jog over to the bleachers on the other side for stairs, and then jogging over to the start again for a different drill.  After the high knees we did butt kicks, skips, and grape vines twice but a different direction each time.  Then we broke out into groups with our coaches, for distance we did 2 laps and then did fartlek.  We did 10 sets of 1 minute on 1 minute off, which got us 13 laps.  Then for cooldown we needed 4 and a half miles to get us to 10 for the day.  We ran up Sunnyside to Foothill and then over and down 500s all the way down to 1300e, then over to 800s and up, but we were going to be short so we did a loop in the stadium parking lot before going up to the stadium where we finished with 2 grass loops and a track lap.  Then Natalie and I enjoyed the Twinkies that we purchased at the grocery store before our workout :)  When I got home I did my abs, pushups, arm swings, then weighted lunges, squats, and calf raises.

Today there was hardly anyone at practice but we did our team warmups as usual with who we had.  We did our 2 laps warmup, but then we stretched in the equipment room because the track was wet where we usually have our circle.  Then we did some dynamic stretching with Tolbert, he had us to high knees, butt kicks, lunges, power skips, squats, side steps, and a few other things that I can't remember...  Then we started our distance workout, we did 6 laps warmup and then 8 laps of speedchanges followed by 8 laps cooldown.  When I got home I did my crunches, pushups, arm swings, weighted lunges, squats, and calf raises.  Then I did a 10 minute ice bath, Bill is hoping that I can get possibly 2nd at the race tomorrow :)

This morning after arriving at the starting line for the 5k I started a warmup with Abigail and Ben from Weber.  We went up along Wasatch Drive behind the zoo and turned around when we hit a mile.  Then Ben and I kept running in the parking lot to get up to 3 miles for the warmup.  Then I went and changed shoes with Natalie and we did strides by the line.  Then we did our cross country cheer with Abigail and Sarah :)  When the race started I went out hard because I knew from experience at the circuit races that not starting out fast is a mistake because it is hard to catch up to the lead women later in the race.  There was one lady in front of me so I caught up to her, but then she passed me back and 2 other ladies passed me.  After we got out onto Sunnyside and were going down to the post office I decided that I was going to try and move past them all at that moment and see if I could hold onto a lead.  So I surged and passed all three of them and never saw any of them for the rest of the race.  My first mile was a 5:26, I wonder what I would have done on a flat course.  Coming down to where the course goes onto Foothill there were people that were cheering "First woman" at me, and after I had passed I heard them cheer on the second woman as well so I threw in another surge in case one of the other women was close.  My second mile was a 10:52, so I stayed even which was kinda cool.  The last mile I really pushed down to the stadium because at team workouts when we are running down Sunnyside I tend to fall behind the group at this part so knew it might be a weak spot for me.  When I got to the track I started to kick since it was only 300, and I wanted to finish strong.  I finished in 16:44, my first time breaking 18 minute but also breaking 17!  Haha too bad its downhill so it doesn't really count though :P  But now I have a goal to break on a flat course.  Afterwards I did a 4 mile cooldown with Amanda, Ben, and Greg.  We just went along 1500s to 2100s and back and finished with a partial lap on the track to get us to 4.  Since this was the first circuit race and I took first, for now I have the most points!  But I'm guessing that might not last very long, but I'll enjoy it while it lasts!

Today at the track we started with the team warmup of 2 laps and then our stretching circle.  Then we did 2 sets of the Flannagan circuits, followed by some fall and gos and blasts.  Then we separated out with our coaches.  For distance with Bill we did another mile on the track and then headed to Sugarhouse.  My arches were sooo sore from doing toes pose in yoga, and my legs were just about dead and ready to fall off they were so sore probably from Saturday.  I did get in some good abs work in yoga though.  We ran along 1500e to Sugarhouse, Natalie and I just missed the light going into the park and had to wait for the next one, that was a shame... I tied my shoes very loosely at this light and then my arches started to feel better, though my shoes weren't even very tight in the first place :P  In the park we started on a road lap, and then when we got to the 400 hill along the state course we ran it 5 times, though we only went to the point where the sign for the pavillion across the road is.  Then we jogged back down.  When we had finished our 5th we kept running on the road over to where the rose gardens are, where the first hill of the state course is, and we did that one 5 times as well.  Then we did a backwards outer lap and then left the park on 1500e.  I ran the light early because there were no cars and then it took the others until to gully to catch up with me, then I just stayed with them.  My legs were burning and hurting really bad but I didn't want to stop because I knew starting again would probably be really hard.  We ran up the road by the gully, and then when we got back to the stadium we finished with 2 laps to get us up to 11 miles for the day.  Bill had planned on us doing two 300s but thankfully he changed his mind on that.  When I got home I did my crunches, pushups, arm swings, then weighted lunges, squats, and calf raises.  After dinner I went to the pool with Abigail for 20 minutes of pool running which felt really nice! I'm hoping for a good workout tomorrow and then good races Wednesday and Saturday :) 

Today we started our workout at the track with the usual team warmup of 2 laps and then the stretching circle.  Then we did some drills before breaking out into our events.  With Bill we did 2 miles warmup and then a mile of speedchanges, followed by a lap recovery.  We did the warmup in opposite direction, and the guys turned around for the lap recovery but Natalie and I didn't because we decided to play chicken with them, we won :)  Then we changed shoes and got on the line for a mile.  I was supposed to hit between 5:20 and 5:30, my time was 5:30 and my splits were 1:19, 2:45, and 4:09.  Then we took 2 laps recovery.  After that we did ten 200s with standing recovery.  Bill told me to try to hit 35s in the 200s, my times were 33, 33, 33, 33, 32, 32, 33, 33, 33, 33 :)  I am glad that I was able to stay consistent through all of them, especially on the last few because my legs were really tired and I could feel it!  After those we changed shoes and did 3 grass laps and a track lap for cooldown.  When I got home I did my crunches, pushups, arm swings, then weighted lunges, squats, and calf raises.  Then I took a much needed 10 minute ice bath.

Today at the meet I barely had time to warmup before the mile.  I got in 2 laps and then had to change shoes and got in some very short strides.  They ran the guys and girls together which was awesome because its what I had hoped they would do :)  I started in lane 1 on the right side, I was next to 2 Highland guys.  Getting out into the right position was hard with all of the guys there but by 200 meters only RJ was ahead of me.  Then one of the Highland guys passed me to get up to RJ and they battled each other for the rest of the race.  My first lap was insane, 68 seconds which is actually a 400 PR for me haha.  So I knew the rest of the race it was going to be tough to keep my pace up.  At the 800 I was at 2:30, then at 1200 3:52, and I got outkicked in the last 100 by a Highland guy but I finished 1 second behind my PR which was awesome!  And considering how tired my legs were it was a great time too!  Then we changed back to our trainers and went out to the road in Sugarhouse for a distance workout.  Bill showed us a green and white line and told us about a red line, they are on the road inside the park from just south of the river to up the hill by the rose gardens.  We were doing eight 400s, for the recoveries on the uphill ones we went to the gate and back and for the other one we ran back on the road until a light post and back.  I hit most of them in 1:39 for the uphills and 1:32s for the downhills.  They were slightly longer than 400 meters but whatever.  Then we ran back into the stadium and needed three quarters of a mile cooldown so we went up to the driving range and followed the lines haha, best cooldown ever!  Later when I was home I took an ice bath for 10 minutes. 

Today we started with the usual team warmup of 2 laps and then stretching.  Then we did some drills as a team, these included lunges with twists, leg lifts, planks, high knees, butt kicks, high knees and butt kicks, pops, alligators, some crawling drill thing, arm swings, karaokes, there were a lot so I probably forgot a few.  Then we split into our groups.  For distance we ran to Fairmont Park and did 10 strides.  Then we ran back along 900e and then up 900s.  My calves felt really sore coming up the hill!  Then I just had to come into the stadium to get up to 6.5, then with the team warmup I got to 7 miles for the day.  When I got home I did my crunches, pushups, arm swings, weighted lunges, squats, and calf raises.  Later I took a 10 minute ice bath.