You've got to want it to win it

I took Trax down to the Trolley station so I could run at Liberty Park again.  I stuck to parking strips as much as I could on the way there, then just stuck to the outer perimeter.  I was pain free until about 2 and a half miles in, but it was definitely not as bad as yesterday.  I did a full lap and then some to get to 3, then I turned around and did a lap in the opposite direction and then back to the Trax station to get to 6.  I did the hip exercises I learned over the summer again, and then stem for 15 minutes.  I kinda hope that the pain is just from the slipped disc in my back, because then I am not really injured and it is just the disc hitting a nerve...  Either way I will be cautious over the next several days.  On a positive note, my calves felt great today!

Today I had my brother drop me off at Sugarhouse so I could run there since he had to pick up Abigail from work anyway.  I ran 3 laps on the outer perimeter, the snow was mostly melted all the way around and it wasn't super slippery either.  My brother didn't want to wait around for me to run so I had to run home :P  But that made it a nice 7 miles and finished off the week with 45.  My hip didn't hurt very much, I think overstriding is probably why it has been hurting so much.  When I decide to pick up the pace on runs I need to watch my form because I think that is when I overstride.  Still gonna be cautious the next few weeks.

Today I took Trax down to Trolley again and ran to Liberty Park to run on the grass.  I ran 3 laps, and then ran back to the Trolley station via the medians in the middle of the street :)  It was longer than the 6 I thought it would be, and the train wasn't in sight so I ran up to the 900e station to finish at 7.  My hip still hurts. The pain stopped when I was done running.  I did stem for 15 minutes afterwards.  

I went out to the oval today with the team.  After 7 laps warmup and then strides and drills, my hip was just getting worse.  I even took extra time between the strides to get good stretching in, but that didn't do the trick.  Kep said I could do the workout on the bike, just to shorten the recoveries.  The workout was three sets of 3 minutes on, 1 off, 2 on, 1 off, 1 on, 1 off (modified recoveries).  It wasn't too bad, I decided to do a 4th set since it wasn't really comparable to running.  When I finished I did about 10 minutes cooldown.  Sitting on a bike seat for that long really hurts.  I am not sure that biking even helped my hip, it was hurting the rest of the day, and when I run it hurts when I stop running.  I finally got to talk to Hanah when I got back, (the other trainers are great too!) and she told me to start coming in for rehab.  For the rest of the week, Kep and I agreed that I will be cross training.  

Today I went swimming for 45 minutes.  I didn't drown!  I did mostly freestyle, with a few laps of backstroke added in every once in a while.  Then I went to the training room to start my rehab.

Another 45 minute swim.  I did the first 25 minutes freestyle, then threw in 5 minutes of backstroke, and then finished the last 15 with freestyle.  The time seemed to pass quicker today, and I didn't feel as exhausted when I finished today as I was yesterday!  Did my rehab in the training room afterwards.

Giselle came to the pool with me today :)  I did my rehab in the training room first and then swam for 45 minutes.  Mixed freestyle and backstroke again.  1 more day in the pool, day of rest, and then I am going to see how running feels :)

I didn't feel like going to the pool today, and I was definitely not going to get out my bike.  So I went for a really long walk.  I am running on Monday!! :)

I went running today!!!  My brother gave me a ride to Sugarhouse and then ran with me for as long as he could keep up.  He made it a lap and a half.  It was nice to have the company!  My legs hurt at the beginning of the run but as they warmed up they felt great!  And my hip was fine!  It is amazing feeling recovered :)  

Today I did the workout with the team :)  We got to run at the track since the snow is all melted!  And it was such a nice morning!  For warmup I ran around the bailiff with Giselle, Alyssa, and Alex so we could be on the grass.  Then we did strides and drills and changed shoes, then Kep told us our workout.  For the long distance group it was four sets of two 700s.  There was 100 recovery between the 700s, and a lap between sets.  The idea was to go 10k pace for the first set, 5k for the second, and 3k for the 3rd and 4th.  I was by myself, but still did alright pacewise... sort of, the first one was fast, 2:19, but then I ran a 2:25.  The next set was 2:17, 2:24, then 2:18, 2:23, and finally 2:18, 2:22.  The second 700 of each set was tough!  Before the final set I had the option of going down to 300s, but I wanted to do the last set and have to really push on that last 700.  So glad I did :)  For cooldown I ran around the bailiff with Hilary to bring my total miles to 9 for the day.  Afterwards I did my rehab and then had Tim work on my lower back a little bit since I think that might be a source of the hip pain.  And actually I didn't even think of my hip during the workout until Kep asked me how my hip was doing!  :)  When I got home I took a 15 minute ice bath.

This morning was tank top weather!  I ran along 1300e to 1700s and then down to 700e and over to Liberty Park.  I did a lap around the perimeter there, and then ran to 900s and down to 600e over to 600s.  I then weaved up 600 and 700s back to my apartment to finish at 7 for the day.  No hip pain at all, just some sore muscles from a great workout yesterday!  I had a nice long stretch afterward as I enjoyed some chocolate milk. :)

This morning after sleeping in I went and got my workout done with Giselle :)  Kep said I could do the mid distance workout so that Giselle and I could even work together :)  We warmed up to Liberty Park from the Trolley Trax station, and since both of us wanted to run on the grass we did our strides and drills over by the cross country workout spot.  We had a lot of fun talking about how fun cross country is going to be next year, but track hasn't even started haha :P  The workout was sets of 6 minute threshold with 75 second recovery.  Giselle did 4 sets and I did 5 (the distance workout was 30 minute threshold, so I didn't miss much).  The first one was a little fast (we felt great!)  But we slowed it down just a tad for the next few and those were all the same.  The last one by myself was hard but Giselle ran part of her cooldown to where I would be finishing to cheer me on.  Kep was really happy with our workout :)  We were too :)  We cooled down back to the Trolley station and then went to the training room to do our hip rehab.  Then I had Hanah scrape my calves, they were still tight from Tuesdays workout.  It hurt really bad :(  But they will recover sooner!  This has been an awesome week :)

Today I ran down 1300e to Sugarhouse Park, did part of an outer loop until I was at 3, then turned and ran back home to finish at 6.  

This morning I ran to Sugarhouse again, this time I went around the perimeter until I hit 4 before turning around.  When I got home I had a nice long stretch and then did my rehab and even a little foam rolling before hopping in the ice bath for 15 minutes.  

Today I went for a run up on Drycreek.  I made it to the bottom of the big hill (the hill week one) and was almost to 4.5, I turned there and ran back.  On the way back down I was pretty annoyed at this lady running with her dog.  She and her dog moved out of the way for a biker coming up, and I was right there but she didn't let me pass!  And then I passed the dog and was trying to pass her, but she was being rude and wouldn't let me :P  and the dog almost tripped me.  So I stopped and let them go for a bit, but I had almost caught them again by the time we were out of the narrow part of the trail :P  I hit 8 right as I got back to Red Butte, and then decided to walk rather than run back down on the pavement back to HPER.  I did my rehab in the training room afterwards.

Right before we left for warmup Kep told us the workouts for the day.  I was dreading having to do some 400s and then five 1000s on my own, but after the warmup as I was changing shoes Kep told me I was doing the mid-distance workout today!!! :)  Soooooo happy!!!!!  And I would be able to work with Andrea and Giselle :)  the workout was three sets of three 200s with 30 seconds recover on each, a 400 jog, a 600, and then 400 jog.  My times were 34, 34, 35, 1:52; 34, 35, 35, 1:52; and 35, 35, 35, 1:56.  The last set was hard!!!  But I did it!  I am racing the 1500 this weekend, so I will also do the mid distance workout on Thursday.  I took an extra recovery lap after the last set before changing shoes, and then cooled down on the bailiff to finish at 8 for the day.  Rehab in the training room afterwards.

Today I started the run with the team along Foothill, but then I turned at Sunnyside so I could go run on the grass at Sunnyside Park.  I ran 5 miles in various loops, then ran back to campus to finish at 8.  I stretched for a while afterwards and then Tim worked on my calves.  

Today I did the workout with the mid-distance girls at the track.  Because of the snow I just did the normal warmup route :P  Came up with alternative drills for the ones we didn't want to lay down for.  The workout was five 200s with 200 recovery jog, then a 1000 at 3k pace (not sure what Kep really wanted that one at, and we couldn't ask him since he wasn't there... He accidentally sent Amanda a text about where his March Madness seats were, that was his reason for being gone haha) followed by two threshold miles with 80 second recovery, and finishing with another five 200s.  I was able to work with Andrea and Giselle on most everything.  My times were 34, 36, 35, 37, 37, 3:30, 6:02, 6:00, 36, 36, 35, 36, 35.  Cooled down 5 laps on the track to finish at 9 for the day.  Then I went to the training room and did my rehab.  Traveling tonight to USC!

Late this afternoon I went with the group to the track and did my premeet.  I just ran out 2 miles and back, then did strides and drills until I felt ready. :)  Tomorrow is gonna be a great day :)

This morning I started warming up with Giselle and Charlotte about an hour before our race.  I did 3 miles, then met back up with them at the field for strides and drills.  We changed shoes in the bull pen and then they walked us over to the track.  They were running ahead of schedule, but they wouldn't start events early which was nice.  I took my time doing a few more strides, and finally the time came for us to line up.  As far as strategizing for this race, I thought 74-75s sounded manageable for my training.  I decided I would go with the pack though and race.  I knew I needed to not try to take the lead at the start, and had to visualize the race.  I reminded myself that the first time I would pass the finish line, I would only have 1200 to go!  I decided I would kick the last 500.  When the race started, I went right to the inside behind the pack and just let them pull me along.  The first lap was 73, not bad.  I just stuck with the pack and kept to the inside.  The race was a blur, everything seemed to pass so fast!  With 2 laps to go I knew I would need to move soon, so on the straightaways I fought for the position I would need to get into to move.  Coming up on the final lap I was thrown off for a few seconds when the number of laps hadn't been changed from 2 to 1... but they rang the bell so I knew I was right!  I started my kick with 400 to go and kept moving up and around people.  Coming down the final straightaway I moved into 4th!  And I surprised myself by clocking a 4:31.29!!!  Much faster than I had hoped, but I won't complain about that!!!  Needless to say, I was very happy with this race :)  And I think I finally beat my PR from my split of my best 1600 in high school!  And had this been a full 1600 I would have gotten a PR as well I believe :)  Burke told me that my time made tenth on Utah's all time list!  What a wonderful day :)  For cooldown I took my iPod and explored the area around campus for about 3 miles to finish at 7.5 for the day.  Kep told me my splits afterwards, he says they were 73, 74, 73, and that my final 400 was 70!!!  :)  Happy happy day!!!

Today I went running with Hilary.  We started with the team but were behind them for the first bit, then ahead of them for a little bit, and then alone since they turned around.  We did the zoo loop.  Hilary and I turned around at the end of Wasatch, and went back through the golf course.  We didn't want to go on Foothill, so we ran up to the road just below the post office and back to campus up by the dorms.  Afterwards I did my rehab and then Tim worked on my calves.  

Today we had our one workout of the week!  I warmed up on bailiff with the others and then did strides and drills at the track.  I sorta got to pick the workout right before we started the warmup, which was kinda cool. :)  It was four 800s and four 500s.  The recoveries on the 800s were 2:10, and for the 500s it was 300 jog.  My times were 2:37, 2:34, 2:40, 2:40 (Kep told me to relax after the second one.  He wanted them between 2:38-42).  On the 500s I tried to get faster each one, my times ended up being 1:37, 1:35, 1:36, 1:35.  The last one felt really hard so I was surprised it was still 1:35.  For cooldown I ran some on bailiff with Hilary and Giselle, and then finished with some laps in the opposite direction on the track.  When I got home I took a 15 minute ice bath.

Today I started my run with the team on Foothill.  Everyone else went short, but Hilary and I continued past Foothill Village and ran down 2300e to 2100s.  Hilary was with me until 1900e, then she kept going since she was going for more miles.  I ran back on 19th, and then when I got to Sunnyside I wanted to add on by going up and then going back to campus.  I ran through the golf course and then up on Wasatch, then around the zoo and back onto Sunnyside.  I ran back to campus on the road by the post office, and realized this add-on was a bit longer than I thought.  I hit 9 just below the dorms, and had a nice walk back to HPER from there.  I did my rehab in the training room afterwards.

Today we went for our premeet from our hotel to the track at Stanford.  Then Giselle and I did a loop on some of the trails nearby, and finished with strides on the track.  I am in heat 4 of the 5k so I am racing in the morning.  It will be nice to be done early and enjoy the rest of the day!  Before we left the track we saw Shalane Flannagan!!  I really wanted to get a picture, but she was in the middle of a workout.  Another time, perhaps.

Happy race day!!!  About an hour before my race I started my warmup on the trail near the track.  I did three miles and then went and did strides before grabbing my numbers and putting on my spikes.  On the track I did a few more strides until they lined us up.  I was second on the waterfall in the outer lanes.  I was right next to an Oregon girl who I know I have been ahead of during indoor, so I thought going out it might be good to make sure I was in front of her.  Just like last week, I wanted to get into the pack and work with everyone and then kick at the end and see what I could do.  I also really wanted to get a PR.  I did not want to have a repeat of last year's race (flashback: I ended up in the lead the first lap and panicked because I didn't want to lead, and the result was getting passed by everyone and struggling to get a good position for the rest of the race).  Going out I relaxed and just went at a pace I felt was comfortable.  Coming out of the first curve, none of the girls from the inside alley were there to fill in, and I found myself at the front again.  No one was next to me or near me.  Fine then, I would just stay at the front and run by myself.  For 12 and a half laps.  Cool.  The first lap split was 75, but I felt awesome.  The next split was 78, that would be a good pace to hold for a nice PR.  I don't remember all of them after that, but my mile was 5:13.  I would watch the race on the screen when I was passing it, and could see that there were 2 girls that were following me that had broken away from the pack.  At one point in the race they were right behind me because I could hear them breathing, but I never saw them or their shadows even.  Kep and Amanda and Andrea kept reminding me to drop my arms, which really helped me to refocus and work on keeping good form.  I dropped the two girls that had come up, and when the race was back on the big screen I was able to see that I had opened up on them again.  And the cheering for them was becoming more distant, so I just focused on opening my lead.  I think my 2 mile split was around 10:34.  The last mile I kept pushing and was determined to not let my splits get slower.  I picked it up with 600 to go and then each 100 less I would pick it up more and more, and I even lapped a girl as I was in the final 100 stretch.  9 second PR!!!  And according to my sources, I had 50 meters on the next girl.  She got a PR too, she was happy to have gone ahead of the pack as well.  For cooldown I ran 3.5 miles with Natalie and Andrea.  We enjoyed Stanford's campus, I always love coming here!!!  

I went to bed and woke up before everyone else on the team, so I was out of the loop on running plans this morning.  So I went for a run with my iPod around Stanford's campus.  I ran by the golf course and then across campus and past where my cousin's apartment last year and her old ward building.  Then I looped back towards the golf course and tried to go back to the hotel.  I made a wrong turn somewhere and realized I was going further away from the hotel... I intended to just do 8.5, but because of my detour and trying to find me way back I finished with 11.5, no big deal...  But it was a great run :)