You've got to want it to win it

Today for track practice we started with the usual team warmup of 2 laps and then stretching and drills.  Then we split into our groups.  For distance we did a mile warmup and then a mile of speedchanges.  Then I changed to my spikes and Bill gave us the workout.  It was a farlek ladder of 6 minutes on 6 minutes off, 5 minutes on 5 minutes off, 4 minutes on 4 minutes off, 3 minutes on 3 minutes off, 2 minutes on 2 minutes off, and then 1 minute on 1 minute off.  I didn't want to count laps so I wore my Garmin for that haha even though we were just on the track.  We did the recoveries in lane 2 though to be out of the way so that added some.  Then we did 5 strides to finish the running part.  We finished up the day with our core which included abs, pushups, and arm swings, and then with the bar we did lunges, squats, calf raises, and step ups.  

Today at track we started with the usual warmup of 2 laps and then stretching, followed by drills.  We did some calf raises and arm swings as part of the drills.  Then we split into our groups for our individual workouts.  For distance we started with a mile warmup and a mile of speedchanges.  Then Bill was starting us in groups where one person would be doing an 800 and two people would be doing 400s but they would switch between laps to help keep the 800 runner pushing.  We didn't have set times we were supposed to hit, we were just supposed to help push each other.  For some of them Bill would give one of the runners a head start.  For my 800 I did the first lap with Abigail and the second lap with Sarah.  I lost Abigail after the first 300 meters of the 800 and then couldn't catch Sarah during my second lap.  Then after some standing recovery I ran a 400 for Sarah and then later a 400 with Caden (or Chester, I can't remember).  Then we did 6 strides when we all had finished our 800 and two 400s.  For the first 2 strides we were supposed to focus on arms, then the next 2 we focused on running on our toes, and for the last 2 we focused on both and worked on progressively picking up the pace.  Then for a cooldown we ran up to Sunnyside, did a lap, and came back to the track.

Today I arrived at the meet just in time for the 400 which I was signed up for.  The meet was at Stansbury and Olympus and Woodscross were there.  The coaches put us in somewhat random events so I imagined that it was like JV regions.  I put on my spikes and did drills and strides for my warmup.  I was in the third heat in lane 4.  I didn't use blocks but that probably didn't matter.  Stephie was in lane 5 and Natalie was in lane 6.  For the first 200 meters I was slightly behind Natalie and I couldn't see the girls on my left.  Going into the last 200 meters and nearing 100 left there was a girl that came up but I pushed to stay with her and then in the final 100 I passed Natalie and passed the other girl and won the heat!  And it turns out I was second in the 400s overall haha!  My time was 1:05.08.  Afterwards I changed shoes and went and did a mile cooldown.  I barely made it back for the 800.  Going out I was up at the front with Josephine and another girl.  The lead kept switching between the 3 of us pretty much the entire time.  Coming down the last 100 I was able to pull ahead of Josephine before the final straightaway but then she passed me back so I took second in that event too, my time was 2:31.25.  Then I went over to the shot put area since I was signed up for that too.  I scratched on my first throw, got a 5' 11" on the second, and 5' 04" for the third.  I was 10th place out of 10 haha!  Then I ran the 3200, I kept my trainers on and Bill told me to try to run it at 7 minute pace and to try and finish with a 13:50.  Dakota wanted me to pace him but it was too fast for 2 days before BYU, but Bill told me to run the first lap fast to scare Dakota a little bit haha.  Laps 2 through 7 I relaxed but pushed enough to stay at the pace I needed to.  Then I was supposed to push the last lap so I did, my final time was 13:23.75.  Then I decided to stick around for the 4x400, I ran the first leg.  I wasn't very fast, I got us the baton in last but fortunately the other girls were able to catch some of the other teams.  After that I did another mile for cooldown.

When I got back to Salt Lake I went to Steiner with my mom where I biked for 20 minutes.  Then I did my abs, pushups, lunges, and calf raises out by the ice rinks and did my arm swings and squats in the weight room, using a bar for the squats.  Then I went and stretched for a few minutes before going home. 

Today at practice we started with the usual warmup of 2 laps and then stretching.  Then we had a meeting with the coaches, followed by Caroline reading the book "All My Friends Are Dead" to us before we went and did our drills.  Then we split into groups with our coaches.  For the distance workout we ran to the gully using the 1500 East entrance and did a full lap and then another half lap up to the entrance on 900 South.  Then we went to Sunnyside Park for arm swings and strides.  We did a minute and a half of arm swings and 4 strides, and did that 3 times.  Then we finished by running back down to the track, then I finished with a lap on the track to get up to 4 for the day.  I feel very rested and am ready to run a great race tomorrow and hopefully break that record!  

This morning after arriving at the stadium and getting the tent set up, I went for a run with Ben, Bill, and 3 other coaches as part of my warmup.  I didn't do the full run, Ben and Bill and I cut the run short so I had about 2 and a half miles warmup.  Then I got my spikes so I was ready to go to the bull pen and then I went and did drills and strides while I waited for them to call my race in.  Finally we went in and I took my Gu and changed into my spikes.  Then they walked us out onto a corner of the track while the other heat was still going so I did a few drills in there while I waited.  Then right before we walked down to the start Bill poured a whole bottle of cold water on my head and over my shoulders to cool me down for my race because even though it was early it was getting pretty hot.  I was the first seed so I got to start in the first position in the first alley.  Bill and I had talked about strategy before and decided I needed to go out hard and try to put forth the same effort to feel like I had when I raced at Arcadia and to stay pushing the whole time.  I don't remember the splits (if I find them later I will post them) but I know my 4th lap was the slowest of the whole race.  At the mile I was at 5:25 and I knew that wasn't on pace to be able to break the state record unless I would be able to really pick it up.  Still I maintained the lead but I knew from hearing the announcer and hearing people cheering that some of the girls were coming up on me.  I was able to stay ahead of them pretty well until the last 2 laps.  With 500 to go Summer was right with me and then when we got to the last lap she passed me and then 2 other girls passed me as well.  Why do there have to be so many good kickers in this state?  I was a second slower than my season best for outdoor in Utah but it wasn't a bad time.  Afterwards for a cooldown I went with Ben and Rebecca came on her bike and she showed us how to get to the MTC because Ben wanted to run there for fun because he has a friend there.  So we went to the MTC and were across the street from the Provo Temple when we turned around and the total for the cooldown was 2 and a half miles.  

Later in the day when I had returned from the meet I took a 10 minute ice bath.  Then after my legs had warmed up a while later I went for a mile run with my iPod along 1400e to 1700s and back.  

After cheering on Abigail and Amanda I went and warmed up with Ben.  We did a lap around the block that the stadium is on which is probably about a mile.  Then I stretched and relaxed under my team's tent and then cheered for Ben in his race.  My race wasn't for a few hours so for most of the day I just stayed under the tent in the shade.  Finally it was getting closer to golden hour so Natalie and I started to warm up.  We did 2 laps around the block and then went and got our spikes and water and I got my Gu and we went over by the bull pen to do strides and drills.  We decided it would be fun to do our cross country cheer, even there were only 2 of us, so we did haha!  It was just the 2 of us jumping in circles with our hands on each others shoulders, that was entertaining!  We miss cross country!  Finally it was our turn to go into the bull pen to put on our spikes and get our numbers.  When we walked out onto the track we each poured some water on us to cool us down since it was hot and sunny.  Right before our race started, some clouds came which was nice.  For the first lap I sat with the front of the pack and just went at their pace.  I don't remember the split, though I think it was a 77.  100 meters into the second lap Jamie started to push the pace so some of the pack, myself included, went with her.  With 150 left in that lap I got to where I needed to be but when we got to 2 laps left I wasn't able to break away.  The split then was 2:38.  I got passed a lot in the last 2 laps, I don't even remember what position I was in at 600 left, which is where I had planned on moving for my final kick.  All during the last lap I kept getting passed but couldn't make myself hold on enough to stick with any of the girls.  And Natalie outleaned me at the line and beat me by .04 seconds, close race.  I didn't cool down afterwards, I just went and relaxed under the tent again because there wasn't much time until I would need to start warming up for the medley.  I did 2 laps in the side field and then did some drills and strides when it was time to go to the bull pen for the medley.  Victoria and Josephine were on the 200s and Jasmine was the 400 leg.  We had the top seeded time going into it and were in lane 6.  Victoria and Josephine said they didn't have the best handoff but that was alright, Jasmine ran an amazing 400 and got us into the lead in the last 100.  When I started to run as she finished the lap she had to weave between some of the other girls because one of them stepped forward to where I had been standing before Jasmine had passed.  Still I had several meters lead and I pushed because I really wanted to do well for the team.  I could see how much of a lead I had on the big screen as I was on the first curve, and 300 meters in Tolbert yelled to me that I had 20 meters on the girl in second.  I made myself go to my toes and really pushed the last 500 meters of it.  On the big screen it looked like I had an even bigger lead this time but I wasn't going to relax my efforts.  I stayed pushing the whole time and again when I got to where Tolbert was he said I had 20 meters on the girl in second.  I kicked hard on the last 100 and as I was stopping after crossing the line the official gave me the shell of the bullet that had started the race.  Our time was 4:15.74, a new team best I believe :)  I think I ran a 2:23 or something around there for the 800, I remember the clock said 2:20 when I reached the 200 mark of my leg.  It was a great way to end the day and I really look forwards to running this event at state in 2 weeks, we are gonna win it!  

Today I felt sick most of the day and the coughing was miserable.  After being a lazy bum and watching movies all day I decided to go for a run in the evening.  I ran to the track, did 2 miles of speedchanges where for one mile I did them in the opposite direction doing speed on the straightaways and for the second mile I turned around and did the speed on the curves.  Then I ran home for cooldown.  

Today it was rainy at the track but none of us wanted to go to the oval so we stayed at the track for our workout.  We started with the usual warmup of 2 laps and then we stretched in the shed.  There weren't very many of us, probably because it was raining.  Then we split into our groups with our coaches.  For distance we started with the normal warmup of 2 miles and then a mile of speedchanges.  Then we changed shoes.  Bill had Natalie and I doing a workout that was a little harder than everyone else because we are already qualified for state and regions is in 2 days.  He had us do a 1000 where we had to hit a 48 for the last 300 of it, then a 300, then an 800 where again we had to hit a 48 for the last 300 of it, then a 300, then a 600 where we pushed the last 300 again, and then another 300.  We ran them so that the last 300 would always be at the same spot.  Natalie and I jogged (and leaped, we haven't practiced our ballet in a while!) over to the 200 mark to start our 1000.  We were supposed to hit 3:30 or better, our paces for the whole workout were based off of 5:30s.  I hit 3:26 and my last 300 was a 48.  Then we got a lap recovery plus an extra 100 meters over to the 300 start.  I hit a 48 on that, and then we had another recovery lap before our 800.  I hit 2:42 for that and I am pretty sure my 300 was on pace.  Then we had a lap plus 100 meters before the second 300, which I hit at 50.  Then we had a lap and a half recovery over to the 200 mark for our 600.  On this one Bill changed the pace and said that we would have to hit a 75 for the first 400 or we would have to do it again.  At the 200 I was at 36, and then I pushed the last 300, finishing in 1:52.  Then we had another 500 meters recovery before the last 300.  Bill said that Ben did not think that Natalie and I could hit 49s for it but Bill told him that we would be able to go 47s or faster, and he told us that if we did we would get jamba juices (sounded so appealing in the rain :P).  I tried to stay on my toes the whole time during this one and I did for most of it, I finished just as Bill said 46, I stopped my watch at 47.  Then we didn't really cooldown, we just talked in the shed about regions.  When I got home I did my abs, pushups, arm swings, lunges, squats, and calf raises, and then I stretched for a few minutes.  

Today at track we started with the usual warmup of 2 laps and then our stretching circle.  Then we lined up and did some drills before splitting to go with our coaches.  For distance we did 4 laps warmup and then eight 100 meter strides with recovery jogging back, this way we weren't doing them into the wind.  For the first 2 we focused on acceleration, then on the next 2 we focused on arms, and the next 2 were focused on toes, and the last 2 we were supposed to focus on all.  Then we did 2 laps cooldown.  When I got home I did my abs, pushups, arm swings, lunges, squats, and calf raises.  Then I took a 10 minute ice bath.  I ate a lot of pasta and bread at the team dinner afterwards too so maybe that'll give me the energy to break 5 tomorrow!

This afternoon after arriving at the track I started my warmup for the 1600 with Abigail.  We went out on the road a little bit and then did speedchanges on the track.  My new Nike Victory spikes came on Monday so I got to use them today!!!  They felt like ballet slippers haha so Bill told me I had to stay on my toes!  I did drills and strides while the first heat was going.  Natalie and I were the top 2 seeds so we got lane one.  I didn't have that great of a start but still was able to get around people on the inside.  I took the lead and held onto it the whole time.  My first lap was a 70.  I focused on staying on my toes the whole time, I am totally in love with my new spikes haha!  At the 800 I was at 2:29 so still on pace to break 5 but holding on would be tough.  At 1200 I was at 3:53 and I finished in 5:10 so laps 2 through 4 were even for me.  Afterwards I did 2 miles cooldown out on the road and back.  Later when I got home I took my iPod and ran out a half mile and back just to get my muscles warmed up a little bit and then stretched for a while afterwards before hopping in the ice bath for 13 minutes.  

Today at the meet for the 3200 I warmed up with Abigail, Natalie, Amanda, and Sarah.  We did 2 laps around the block that the school was on and its about .6 each lap.  Then I got my spikes and did some drills and strides while the first heat was going.  Again Natalie and I were the top seeds so we were in lane 1.  We went with plan doritos* for the first and a half laps, switching to plans firebolt* and chili* with 1000 meters left.  My time was 12:09.96 and Natalie was 4 seconds behind me.  I didn't cool down afterwards but I made sure to stretch out.  When it was getting closer to the 800 I did another 2 laps around the school for warmup.  Then I did drills and strides as I waited for my heat to get on the line.  For this one I was the 4th seed and Josephine was the 3rd seed, our times from the meet last week had gotten us in.  Going out I wasn't sure if I should take the lead or try to sit and kick but I ended up doing what I felt was right which was taking the lead after the 100 meter mark and then pushing and hoping that no one would catch up to me.  I really focused on pushing hard with good form and staying on my toes.  I came in the first lap at 72 and then kept picking up the pace as I got to 300 to go and then 200 to go and then really kicked it in down the last 100.  My time was 2:24.04 so I ran even which was awesome.  If only I could do that in the 1600, I supposed I could try next week.  After I finished that race I stayed on the field doing drills and strides because the medley was the next event.  They put the academic all regions between the events to give some time between the 800 and the medley.  For the medley we had Victoria and Janie on the 200s and Madeline on the 400.  Madeline kicked down the final stretch of her leg and got me the baton in first and then I just had to push as hard as I could for the last 2 laps.  Bill and Tolbert told me I had around 15 to 20 meters lead but I wasn't going to let up.  I really focused on pushing the last 300 and finished in first with a team time of 4:23.64.  After all events were done it was announced that the East girls team had taken first with 164 points!  Woodscross was second with 150 points.  Before we went out onto the track to collect our trophy Bill opened a bag which had some shirts with "2011 Region Champs" printed on them!  They had so much confidence in us that they printed them for us on Monday =)  As we ran onto the field each of us kissed the trophy as we walked up, and then each of the seniors got a turn to hold it as we did our victory lap =)  It was a great day and a great way to finish up my senior season =)  and it really shows what great runners we have at East with our region title in cross country in the fall =)  I am so proud of everyone on the team for doing an amazing job and raking in the points, we had strong finishers in almost every event =)

 When I got home I did 2 miles with my iPod and took a 15 minute ice bath afterwards.  

Today at practice we started with the usual 2 laps warmup and then stretching and drills.  Before we went out on our run we did some core.  We did some over unders with the hurdles and then step overs with the hurdles.  Then we did arm swings, wall sits, and step ups.  For the run we ran up Sunnyside to Shoreline Trail and took the trail over to Red Butte.  Finding a way around the construction was an interesting detour and then we took another detour after we got off Legacy Bridge because some of the pathways were closed for construction.  We ran by the library and then made our way over to Guardsman and over and down back to our track bringing the run to 7 and a half miles with a total of 8 for the day.  

This morning I did a workout at the track.  Natalie, Ben from Weber, RJ, and Bill were there.  We started with the usual warmup of 2 miles and then a mile of speedchanges, then we changed shoes.  Ben had his own workout to do but RJ, Nat, and I were doing 2 sets of 600, 500, 400, 300 at 5 minute pace.  We had standing recovery between each of them and 2 laps between sets.  It was windy so we tried to work it so that we had to run into it the least amount of times possible.  On the first 600 I hit 1:57, a bit slower than what I was supposed to hit but my side was hurting.  For the 500 I hit 1:31 which was good, and then a 1:12 for the 400 and :45 for the 300.  Then after 2 laps I hit a 1:51 on the second 600, 1:33 for the 500, 1:12 on the 400 and :50 for the 300.  My legs were feeling kinda dead by the end but except for the first 600 and the last 300 I hit good times on all of them.  Then we changed shoes back and did 3 grass laps cooldown.

This evening I went for a run from my house over to 1300s and then up to Foothill where I turned and went north to Sunnyside and then back.  When I got home I did my abs, pushups, arm swings, lunges, squats, and calf raises.  Then I took a 15 minute ice bath.

Today at track we started with the usual 2 laps warmup and then stretching.  I changed to my flats because my shoes were worn out :P  Natalie, Ben, Ashleigh, and I then did a mile warmup and a mile speedchanges.  Then Ben, Natalie, and I had to do some 200s.  We did a set of 8 and then after a 10 minute break a set of 4.  We had one minute standing recovery after each 200.  Nat and I were supposed to hit 37s but we mostly were hitting 35s on them.  Then during the 10 minute break Nat and I got 4 laps in before the last 4.  Then we did 2 laps cooldown.  Later when I got home I did my abs, pushups, arm swings, lunges, squats, and calf raises.  Then I finished with a 15 minute ice bath.

Today at practice there weren't very many people because it was supposed to be JV regions but it got cancelled and then people left.  Still we did the usual 2 laps warmup and then stretching followed by drills.  Then for the distance workout we did the VA loop.  When we got back we did two 300s where we were in groups of 3 and had to try to outkick each other.  I was with Natalie and Amanda and on the first one we all finished at about the same time, it was a 48.  On the second one I think I was a little ahead and again my time was 48.  Then we did a stadium lap cooldown.  At home I did my abs, pushups, arm swings, lunges, squats, and calf raises.

Today Bill didn't have Natalie and I run at practice.  We were inside because it was raining.  We did some of the core with the group, we just had to do 3 sets of 45 second leg lifts and 3 sets of 1 minute arm swings.

 Took the day off again and just rested and relaxed.  I can't believe state is tomorrow!!!

This morning at the stadium I did a shakeout run in the parking lot before the bus left.  Once arriving in Provo, Natalie and I did 4 laps warmup on the track before they closed it to start the 1600s.  They started with 1A so after we were off the track we did drills and strides in the field and stretch of track by the bull pen.  It had been raining but it wasn't bad at the time we were warming up.  We had to take off our sweats right at the entrance of the bull pen, I kept mine on until right before we were walked out onto the track.  I did a few strides by the start and then they lined us up.  I was seeded 4th so I was in the first alley.  When the race started I knew I would need to get into the lead but I needed to hold back some so that I wouldn't go out too fast.  After the first 100 meters I moved into the lead and started breaking away.  Although I felt like I was holding back so that I wouldn't go too fast, my first lap was a 69.99.  At 500 meters in I pushed to pick it up again since I remember some of the girls moved at that point in the race at BYU.  I came through the second lap in 2:25.  I really worked the third lap, I picked it up when I got to 600 left and then 500 left.  I don't remember what I came in the third lap at but it was in the 3:30s I believe.  I pushed and picked up the pace as I got closer and closer to the finish.  Coming down the last stretch I could see the clock and knew that I would break 5, so I went all out and pushed as hard as I could and I was very happy after I crossed the line :)  I had guessed that if I would break 5 it would have been a 4:58 or 4:59 but nope, I finished in 4:54.68, a 14 second PR and a little over 3 seconds off the state record.  Finally in my high school career I had become a state champion :)  Here is an article from the trib that talks about my race: http://www.sltrib.com/sltrib/sports/51856881-77/state-class-hurst-mile.html.csp          After my race I did about 2 miles cooldown just around the stadium.  Then I went to my cousin's house to get out of the rain and there I took a 10 minute ice bath.  I always amaze myself with how I have performed at state in the 1600, it feels like a dream!  I am very happy with how today went and I hope tomorrow goes well too :)

This morning after I couldn't sleep anymore I took my iPod and went for a 10 minute shakeout run of a loop around some of the streets in Provo.  At the stadium when it came time to warmup I got in about 6 laps on the track before they closed it to start the races.  They were starting with 5A today so Natalie and I changed shoes by the bull pen and I took my Gu and then we did strides and we did our cheer :)  We got some strange looks since it was just the 2 of us haha but who cares!!  I'm going to miss doing that cheer, today was my last time getting to :(  Finally we went into the bull pen to get our stickers.  This time I had number 3.  When we had walked onto the track Bill poured a cup of water on me to cool me down since it was sunny today.  Down by the start we did strides until they lined us up.   When the race started again I went out at what pace I felt I needed to.  I took the lead after 100 meters and started to open up.  The first lap was a 1:15 (If I remember correctly, I will look up the splits later and post them).  I continued to open up a lead and at times when I could see the camera I was able to see how much of a gap I had on the chase pack.  I came through the first mile in 5:13 and then started to pick it up the best I could, if I were going to get the record I would need a negative split.  With 1000 meters left in the race I started to push and pick it up and I was counting down by the 100 meters.  Coming into the last lap I pushed and got to my toes and picked it up at 300 to go and then picked it up even more as I got to 200 left and then down the final stretch.  After I finished I was again very happy to have claimed a state title :)  And the official gave me the shell that had started the race :)  He gave me the one from yesterday too, I put them in one of the rings on the medals because they fit perfectly there.  I did about a mile cooldown and then went back to my hotel to ice for 10 minutes and stretch and then I took a nap.  Later in the day I went back to the track and when the time came I started warming up for the 800.  I got in about a mile and a half and then took my Gu and did drills and strides.  Then I changed spikes and went into the bull pen.  I was in the slower heat but I still was hoping to place in the top 6.  This time I had sticker number 5.  I did strides with Josephine at the start, and then they lined us up.  Going out I tried to get myself into the lead but there was an Ogden girl and a Mountain View girl that were tough.  At the first lap I was at 68 and in third.  With 300 to go the Mountain View girl passed the Ogden girl and then I knew I could too.  I caught her with about 200 left and then coming around the curve I passed the Mountain View girl as well and pushed with everything I had down the final 100 and finished with a time of 2:18.36.  And I got another shell from the official :)  I watched the other heat and noticed that the 6th place girl in that heat also had run a 2:18 but I couldn't remember my decimal so I hung around and it turns out I took 6th!  So I was on the podium again, and I got another medal to put the shell on :)  Then I did a 1 mile cooldown afterwards.  Today and yesterday were amazing, I am very happy with how I performed, and I am excited to be running up at the U next year, although I am going to miss high school cross country and track.  

Today I ran to the track as a warmup to see if there was a workout, there was.  Ben, Natalie, and I weren't doing the team stuff since we just finished state, now we are preparing for Great Southwest.  Bill had planned for us to do a 10 miler, Ben didn't want to do the whole thing so he drove to the Shriner's drinking fountain and Bill, Natalie, and I ran there via  the usual route through the U campus.  Then we went up to 11th Avenue and ran into City Creek and up just past the bathroom and drinking fountain until we were 5 miles from the track.  Then we turned and went back the same way we had come.  My calves were probably the tightest, and my hamstrings.  I stretched when we stopped at the drinking fountains along the way.  

Today at JV regions since Nat and I weren't allowed to compete, after cheering on our team mates in the 1600 we went for a run.  We needed 8 miles.  From Bountiful High we went out onto the main road, Orchard Drive, and turned up 500 South.  We wanted to run to the temple so that's what we did.  It was pretty much uphill the whole way but it was worth it.  We made a loop around the temple, we went up some streets that took us as far as 300s and then it circled back to the road the temple was on.  Then we ran through the parking lot, we were weaving around the planter boxes to get mileage, and then we stopped to look at the view from up there, it was incredible!  On the way back out to the road we weaved around the planter boxes again and we counted them, so if you ever have temple trivia and you get the question how many planter boxes are in the parking lot you can answer 58, there are 29 on each side.  Then we went south on the road and followed it until we reached Lakeview Drive, we had been on that road earlier in the run before we went north.  So we followed that road down and then turned onto 1500e, I know we had been on that one too when we had went north.  Eventually we worked back to 500s and went back to the track.  That put us at 6 miles and we were hoping Bill would say that was enough but he said we had to do the full 8 so we went out on the road a mile and back to finish off our miles.  What a great adventure run!  

Today for workout we were going to do speed but Bill changed his mind. Instead we ran along Guardsman and through U campus and through the alley just like we would if we were going to Shriner's. But when we got out of the alley we turned and went down to South Temple. When we got to T street we turned and did a stride up a block, and then went west again for a block and then did another stride to the north up the hill. We did that all the way until we had reached 11th Avenue, and then we went until we were at 4 and a half and then turned. We did the same thing on the hills going back, pushing the downhills and then relaxing the flat part between each. Then we went back through U campus the same way we had come back to the track.

Today for workout we had an easy day.  Starting from the track, we did our 5k course backwards and then went up and along Wasatch Drive until we were at 4 miles and then turned and went back the same way.  For the first few miles of the run we were pretty close as a group, but at about the post office we got separated a little and I was by myself for most of the rest of the run.  On Wasatch I was closing on the others but after the turnaround I am pretty sure they picked it up because they got a lot of distance on me. But I didn't try to catch up to them because it was an easy day and it was downhill anyway.  Later when I got home I did my abs, pushups, and arm swings.

This morning we met at the track for workout.  We started with a mile warmup, then stretching, then another mile and then a mile of speedchanges.  Then we changed shoes.  The workout was a mile in which I was supposed to hit between 5:20 and 5:25, and then four 400s at 75 but for every second slower I hit on my mile I would have to do an extra 400.  Natalie had the same deal but different split times.  I hit my mile in 5:23 and then after some standing recovery we did a lap recovery before tackling the 400s.  I hit 73, 73, 71, 71 and we had standing recovery after each.  Then we did 7 laps for cooldown. 

This morning I went for an easy 6 miles.  I felt like bringing my iPod along so I did.  I went up to 1500e and then ran over to Sugarhouse Park and did 2 outer laps and then came back along 1500e but when I got to Blaine I cut down to 1400e to go back to my house because I didn't want to go up the hill.  When I got home I did my abs, pushups, and crunches.

This morning after registering for the 10k I started my warmup.  I did a mile, out and back from the park, and then I ran into Natalie.  I went to the car to get gloves and then I went and ran some more for warmup and I ran into Nat doing her warmup so we ran back to the park together.  Then we changed shoes and stretched and did a few strides on the sidewalk.  Then Bill found us and knew where some bathrooms were that didn't have lines so we ran to there and then once we were back at the park they were running behind schedule on getting the races started.  We did a few laps around the building and parking lot, calling it a mile, and then stretched for a few minutes.  Finally they were ready to begin the race so we got lined up.  For the first part of the race the people doing the 5k and the people doing the 10k go on the same route so you don't know who is doing what race.  I was the first girl and there were a lot of guys ahead of me.  After the course split there weren't very many guys ahead of me in the 10k, I just followed a guy in yellow the whole time.  At the first mile I was at a 5:47, my goal was to try and stay at sub 6 minute pace.  The first half of the course kept steadily climbing uphill so I knew if my next few mile splits weren't as fast that would be why.  At some point I could hear someone behind me and it sounded like a girl, but I didn't want to look even as I was turning a corner so I just let myself think that it was so that I would run faster.  The whole time I kept trying to close on the guy in the yellow but never could.  At mile 2 my time was about 11:48 and I was at 18:38 I think at mile 3.  During mile 3 there is a part where you come up a hill and you can see a playground that had a bright orange slide!  I was tempted to run up and go down it haha but not enough to leave the race course.  Coming up one hill and around a turn I could see that the guy in yellow had stopped to walk but he began running again once I got to the top of the hill, I was determined to catch him even more after that point but he was able to get back as much of a lead as he had had before.  Going through mile 4 I was at 24 something, I accidentally stopped my watch for a few seconds when I was pushing my sleeve up to look at it but fortunately caught my mistake right then and got it going again.  I made myself push on the downhills and thought carefully about leaning forward so that I wouldn't be overstriding.  Going through the cemetery I started to be passing some of the 5k runners so I was able to push as I ran past them.  Coming down back onto Main Street I pushed hard because I knew the finish line was really close, it was around a corner in a driveway where it isn't visible from turning onto Main Street but I had seen it before so I knew where it was.  Afterwards I changed shoes and put my sweats back on and did a mile cooldown with Bill and Nat.

Today I was ceremoniously kicked off of the team as I turned in my uniforms, about time :P  For the run we went to Fairmont Park, we went along 1300e until 1700s and then turned on 1100e and then went down 2100s and weaved our way over to the park.  Then we stretched for a while until everyone was there.  Then we did 10 strides.  After we finished those we ran back to the stadium along 900e until we reached 900s and then went up the hill.  When we for to 1100e instead of continuing up the hill like usual we went up one of the side streets that was less steep but very twisty and turny.  That wove us up to 1300e and then we went back to the stadium and did a half lap on the track to get to 7 for the day.  When I got home I did my abs, pushups, and arm swings.