You've got to want it to win it

This morning I went down to Liberty Park for a workout.  I started with a lap warmup, then out a quarter and back to get to 2 miles so I could be by my shoes and the drinking fountain.  I incorporated strides into the extra half and then did my drills.  I changed to my flats and then got started.  It was a tempo run, and rather than do 10 12 10 with recoveries, I just did 30 minutes solid.  I averaged about 6:25 pace, not quite as fast as I wanted but at least I was consistent.  And for working alone I feel pretty good about it.  At the end of 30 minutes I was at about 4 and had just started a third lap.  I recovered back to the drinking fountain, and then I did strides and changed back to my trainers for cooldown.  I did a lap on the outer perimeter and then a little more to get to 9 for the day.  Also, today Bill pointed out to me that this is my 4th anniversary on the blog!!  And I'm happy to say that the whole 4 years I have blogged my every workout and run and even my cross training injury days!  :)

This morning I took my iPod for a long run.  I think that when I'm by myself, I run faster when I have my iPod.  I started down 1300e over to South Temple, then I did zig zag hills through the Avenues up until I reached 11th.  I was thinking about possibly taking the same way back, but then someone asked me for directions to a yard sale and I told them which way I thought it was, but then a block later realized I had told them the wrong way... So I decided I would think up a different route back :P  Once I made it to 11th, I enjoyed the nice downhill into City Creek.  I made it to the locked gate and was very happy to find that the drinking fountain was finally on!  Then I needed almost a mile to get to 6 so I could turn, so I kept running up the canyon.  It was so nice up there, and the trees made great shade from the heat!  It was not the best day to wear a white sports bra... but I figured out a way to stay cool by tying the bottom corners of the shirt together.  At 6 miles I turned around, and was happy to pass by the drinking fountain again on the way down the canyon.  For the amount of water I drank, I am surprised it didn't hurt.  I guess I must have been really thirsty and close to dehydration?  I dunno but at least there was water when I needed it :)  I decided to head back home on 11th Avenue, and to hit the drinking fountain across from the cemetery on the way.  I turned down Virginia Street and stayed on it all the way to 500s, then cut down to 1300e and home.  My average pace at the turnaround was 8, and when I finished I had brought it down to 7:50.  I liked this run and I think I will do it again sometime soon.

This morning I joined Amanda for warmup for our workouts.  It was her final workout before nationals this week so it'll be exciting to see how she does!  After our usual warmup and strides and drills, we changed shoes and then stretched for a few minutes while we waited for Kep...  He wasn't too long though, and the workout was actually ok I thought :)  He told me I was doing sets of three 400s with 90 seconds rest and a 400 between sets.  I was supposed to try and hit between 75-78.  My times were 73, 75, 75, (I took 200 recovery during the 90 seconds), then 76, 76, 76 for the second set, and then I was surprised to find out I only had one more set and was glad when I hit 76, 75, 77 and was feeling really tired towards the end.  Afterwards I changed shoes back and cooled down with Amanda and then added 3 laps at the track to get to 8 for the day.  Then I went to the training room and did a 10 minute ice bath.

This morning after getting up to drop my sister off at school I decided I might as well get my run done so I wouldn't have to do it when it got hotter and since I thought it might be a good idea to put on something other than pajamas.  I ran down 1300e to 900s, then down to 900e and over to 2100s.  From there I ran up to 1900e, back over to 900s, and then home along 1500e.  I only had to stop at the light at 11th east on 21st south, I was pretty happy about that :)  avg pace was about 7:40 so quicker than its been the past week :)  Afterwards I went and got my lift done.  Just 2 more lifts and 3 more workouts and then it time for Junior Nationals!  Right after I changed my goals to include winning, I discovered that the girl who took 2nd at Footlocker this year is signed up... So I've used that as incentive to work harder and do my best, so that no matter what happens in the race I know I tried my hardest and worked out as best I could to prepare.

This morning after I gave my sister a ride to practice, I decided to stick around and get my workout done too ;)  We warmed up to Sunnyside for a lap and then back to the track.  Then some stretching before a mile of speedchanges.  Then I braced myself for what I expected to be a very challenging workout, even contemplating going back to my instructed threshold...  But I was at the track and ready.  Also the 400s on Monday gave me confidence I could get some decent work in.  We started with two 1000s.  We were supposed to hit 75 pace, thinking about Monday I was not sure how well that would go, so I just held on as long as I could.  I amazed myself with how long I was able to go, and got myself through the workout.  I hit 3:15, then 3:11.  We took about 5 minutes standing recovery between each.  Then we did four 500s and were supposed to hit 88.  The ones where we started on the curve were hardest for me since there wasn't much room left to swing wide on the final curve, but I made the best of it.  I hit 1:37, caught up on the second with 1:30, fell back on the third with a 1:36, then even led part of the last one with a 1:28 :)  At that point my legs were just dead and I was so happy to finish!  Until we were told two more 1000s :'(  Again I just did my best to hold on.  I hit 3:25 for the first one (crazy how that was my fastest one when I did 1000s last week and today it was my slowest!), but then was able to bring it down to 3:18 for the final one.  I was so glad to be really done, as were the others.  I changed out of my spikes and then cooled down 7 backwards laps to get to 8.

This evening after getting my nutrition screening assignment done (finally!) I went for a relaxing run.  The TA who did the nutrition lab with me definitely could tell I was an athlete when my pulse came up as 40!  And BP 94/55.  For my run I started along 1400e over to Blaine, to 15th and to 2100s.  From there I went up to 2100e and ran all the way over to Foothill and then ran down as it turned to 500s.  I hit 1300e and then ran home.  My legs felt great considering how hard I ran this morning.  I made sure to stretch out really well afterwards. 

This morning I went for a run on Pipeline.  I went the switchback way and wiped out just over a quarter mile into the run.  Like all the other times I fall on trails, it was slow motion and I was trying to catch myself but was just caught and then hit the ground.  At this point I have mastered turning so I hit my hip instead of my knees though, the scrapes weren't too bad.  I just got up and kept going.  The switchback parts weren't as bad as I remembered, but I forgot about the hills that follow.  After reaching the road at the end of the trail at 3 miles, I went out another mile on the road before turning and going back the same way.  Took the switchbacks down extra carefully because it would have hurt a lot more falling on the way down.  

After getting off work at 10 I went for a run.  Out at Cottonwood Complex.  Where the sprinklers were on.  Did laps around the baseball diamonds where the lights were on until we hit 4 miles.  The end. 

This morning I decided that if I were going to put a track in my backyard, I'd pick the one at Granite high.  4 lanes so it feels smaller, also some trees placed perfectly to cast shade on a lot of it :)  after 4 laps warmup and 4 laps of speedchanges, I put on my spikes.  Started with a fast 200 to get the turnover going, and hit 32.  Walked and then jogged back to the start for two sets of 800 and three 400s.  For the 800 I hit 2:30 (73 first lap), then 69, 72, 72 for the 400s.  I took a lap after that, and then a few more minutes.  I was mentally preparing to push through the 800 because I knew it would be hard, but if I got through that then I'd just have the 400s left, but then I found out the second set was inverted so the 400s were first.  I hit those in 74, 73, 74, and then on the final 800 went 2:42 (78, 84).  I was so happy to have finished without collapsing!  My legs just felt so dead and like they weren't even there!  After another recovery lap, I changed back to my trainers for cooldown.  It was a tough decision, but I decided to get the rest of my miles done in the cooldown so I wouldn't have to run after work again.  It was a long cooldown, but it was worth it.  From Granite we went along 500e all the way to 1300s, then up to the drinking fountain at Liberty and then back to 3300s on 700e and through the Granite parking lot until we had 6.75 cooldown, bringing the total to 12, and the grand total of the week to 70!  The most I have ever done before is 65 :)  So this is a new record for me :)

This morning I had an easy workout back up at the U since coach is back.  I did a mile and a half warmup and then a mile of speedchanges at the track before he got there, then did a few drills and stretched before changing shoes.  The workout was really easy after last week, but it was fine since I ran hard Saturday.  I started with three 1000s, hitting 3:53 for all of them and with 1 minute rest.  Then I did four 250s with 150 (2 minutes) recovery.  On those I hit 46, 47, 47, 47.  Then I stayed in lane 9 to the far side of the track and went right into a progressive 2000, starting at 96.  I think I came through that first lap at 1:35, then my other times coming through were 3:10, 4:41, 6:08, and 7:30 (if I remember correctly... the point is that I got faster each lap).  Kep was really happy with the workout and says I did a great job for that especially for a freshman.  I'm basically a sophomore now, and I've done that workout a few times... Anyway, then I grabbed my iPod and cooled down 3 miles before heading to the training room for a 15 minute ice bath.

This morning at Sunnyside I did 1/10th of a mile on the swing set before starting my run... I felt kinda sick after that :P  I did a lap at Sunnyside and then ran down to the track at East for a mile of speedchanges.  Then  I did a bunch of backwards laps (I wasn't counting, I had my Garmin) until I was at about 6 miles.  Then I did a 300 in 51, followed by a 200 in 33 and then another 300 in 49.  Then I ran back up to Sunnyside and ran home on the road that goes to the gully down to 15th and home from there.  Then I went and got my final lift before nationals done!  Now I just have to make it through work today, and my final workout tomorrow, and then I'll be ready to go for a great race on Saturday :)

This morning I was a bit late getting started on my warmup, but Kep saw me as he was walking from the trax station so he knew I was late, but also I knew he'd be on time today.  I did 2 miles warmup and then strides and drills at the track.  Then I changed into my spikes while Kep told me the workout.  Two 200s, six 400s, and two more 200s.  200 recovery for everything.  Also he wanted me to go race pace and then pick it up just a few seconds at the end.  My times were 38, 39, 1:20, 1:18, 1:20, 1:19, 1:21, 1:20, 38, 38.  Then I changed shoes and ran 2.75 cooldown around campus and then around the institute parking lot so I could finish by the car.  Fun fact, it's just over a half mile from the institute parking up to the track parking lot.

After a long day of travel we finally made it to Indiana!  Right after checking into the hotel I went and put on my running clothes to go for a run.  I asked the people at the front desk if there was a high school nearby so I could run to there and if I still had enough miles left maybe use the track.  I followed their directions on the road parallel to the highway, crossing at Ohio Street, and on to the next traffic signal.  I turned right like they told me, and was on the road for a while but then reached one and a half so decided to turn and just throw in speed changes on the way back.  I did these until I reached 2 and a half, and then ran the rest of the way back to the hotel for cooldown.  I stretched out afterwards, looking forward to relaxing the rest of the evening and finally getting sleep!  (I had to wake up at 4:45 to get to the airport).  

This morning after waking up for breakfast and going back to sleep for a few hours and then getting woken up by housekeeping I decided to get up and get my run done.  This ended up being a time crunch since there was about an hour before we were leaving to the meet for Kait to do javelin, but we made it work.  Burke dropped me off at the Martinsville High School parking lot and from there I ran over to the track.  The stadium was closed but I found a spot under the fence that had a large enough gap for me to get through.  Once inside the stadium I had to hop a fence to get onto the actual track.  After I had warmed up a mile, I took off my shoes and did strides in my socks on the field.  I did drills in between the first few, but before I got to 1o I ran out of ideas for more drills so the last few were just strides.  After I finished the strides I put my shoes back on and then hopped one fence and went under another and out to the parking lot back towards the hotel for cooldown.  Burke was already there so he guessed where the distance would be that I would need to get to three.  He was about a quarter mile off with his first guess but really close on the second.  Back at the hotel I had just a minute to run in and out so we could head to the track for Kait's event.  A few hours later after returning to the hotel, I used up all the ice in the ice machine on my floor while filling up for the ice bath.  Did that for 15 minutes and then relaxed the rest of the day.

After a long day of relaxing at the hotel it was finally time to face the heat and prepare to run.  I got to the track in plenty of time to get situated and watch a few events.  After picking up my bib I was told to come back 15 minutes prior to my race.  About 30 minutes prior to that, I started my warmup because as Burke reminded me, I wouldn't need as long to warmup because of the heat.  I went up to the practice track which is currently just a bunch of dirt and did laps there.  After 4 laps I did 4 laps of speedchanges to get my strides in.  When I finished those I went and stretched for a few minutes before taking my Gu and grabbing my spikes to head into the bull pen.  In there I did some drills before changing shoes, and then did a few more while they handed out our stickers.  Finally it was time for our race so they walked us over to the start.  While we were walking they told us that on the other straightaway they would have someone with a hose making a mist for us to swerve into if we were too hot.  Someone said what the rest of us were thinking, they should just spray it on us anyway because we don't have to swerve to get cooled off!  They didn't let us stride on the line but they got us started pretty quick.  For the first lap I was on the outside of lane one with another girl, coming through the 400 at 1:21.  Then, as I suspected might happen knowing that Erin and Allison were in the race, they came up to the front along with a few other girls.  The girl on the inside fell off but I was determined to hold onto the pack and go with them if I could.  The second lap we came in at about 2:40 so still on PR pace for me.  But I didn't want to think about pace, I knew if I did that then I would lose the racing mentality and just watch the clock and be doing math the whole time.  It was getting tough but I still was trying to hold on.  A group of 4 broke away, and then there was a gap followed by a girl in gray, and then another gap before me.  I knew top 5 would medal so I shifted goals towards closing on the girl in gray.  I came through 1200 at around 4 minutes.  I tried to stop looking at the clock after that and to just run.  I kept my eyes up on the gray girl and could tell that I was closing on her, but then on the other side of the track I would notice she had pulled away a little bit so I would refocus and try and get her.  I had no idea how far back the next girls behind me were so that also kept me running in fear.  A few laps later the gray girl dropped out!  By then I was about 200 meters behind 4th place and knew I'd really have to push the rest of the race to keep running it by myself and not falling back to the next group of girls.  With 800 to go the announcer was saying that Allison was coming up on her final lap.  I was determined not to get lapped!  I had 700 to go when I heard the gun for her final lap.  I picked it up and then again with 500 to go I picked it up a little more.  I did not get lapped, and then at 300 I tried to kick.  My kick wasn't very fast, but it was enough to make sure the girls behind me wouldn't catch up.  I felt very sick when I finished, but walked around for a bit before leaving the track.  They had cold towels waiting for us as we finished, it was awesome!  When I took off my spikes (the Nikes, which I have only worn for shorter distances before) I found the tops of my feet rubbed raw and a lovely blood blister under one of my toes.  That was painful, but at least I can plan on getting a pedicure soon now that the season is officially done for me!  I put on my trainers and then went back up to the practice track for cooldown.  I got in a mile and a quarter, then as I was doing another lap my stomach hurt really bad and I had to stop and walk for a bit.  I felt really nauseous but after walking a bit decided to try and run a bit more.  That didn't last long, and then I decided I was done with my cooldown.  

This morning Ben drove down so we could do a recovery run together since he did Wasatch Back over the weekend and I didn't cool down very long after my race.  We went to Cottonwood Complex.  We did a lap around the softball diamonds, and then went out on 1300e to 3900s, down to 1100e and over to 4500s before going back up to 1300e and then back to the park.  We did another lap around the baseball diamonds, and then went over to the bathrooms for a drink.  Then I showed Ben the region 6 course, though we didn't do all of it.  He finished with 5 and a half miles total and I went to 6.  I made it to the downhill before the turn to head over to Bessie.  My calves were pretty sore but they were fine as I kept going.  Also I was about to go at about 8 minute pace which was awesome because I felt like we were going a lot slower!  

Today I just had time for a run to Sugarhouse, a grass lap, and then home since I had to get to campus to take a test.  My right hip was hurting pretty bad at work yesterday so I asked Hana if I could get it looked at sometime.  This morning it feels fine, I hope it can hold up for another 8 hour shift tonight!

This morning Abigail and I got our runs done early at Sugarhouse.  We missed the group by 5 minutes but decided we'd just do laps on the grass.  After the first lap we stopped to stretch for a few minutes, then we did 2 laps in the opposite direction.  Being done by 7:30 I have to admit was a little weird since usually that'd be when we're waking up to go run!

This morning I took my iPod for a run to Fairmont.  I stayed on 14th east until it ended and then cut down to 13th.  I had a thought that this week and next week are like a long game of fugitive since I am limited for places to run trying to avoid the direction of campus and runs that we do from there.  At 2100s I cut through the shopping center and then across Highland Drive and past the old DI to Fairmont park.  I did a lap and then a little more until I reached 2.75, and then turned and did a lap the opposite way and then ran back home the same way I came.  I did countdown abs when I got home.  As for my hip, it didn't hurt that bad today.  The doctor wasn't that helpful yesterday, he told me to take advil.  And he used an xray from 2009 to make the diagnosis.  I'm getting a second opinion.

This morning Abigail wanted me to do a long run with her.  Since I couldn't think of any loop I wanted to do, we got dropped off at 6200s and 2300e.  We would have started from the road we ran to Sugarhouse from when it was a really windy day, but we didn't know the way but we figured 6200 would be fine since we would be running to our house.  The first mile we felt great but I think both of us kinda crashed after that.  Potty break at Great Harvest and then continued on our way.  When I got to Keller Lane I waited for Abigail to see if she was doing alright, and then I kept going.  From there I was able to bring the pace down the rest of the run.  When I got to 1400e I disliked the trees dropping all the yellow floaters.  Finished at 8.5 and walked the rest of the way home.  The car odometer said 8 to where we started but since Abigail wanted 10 anyway I guess extra was fine.  

This morning Ben came over and we decided to go run Pipeline since we haven't done that in a while :)  the idea even pulled Abigail out of bed to come along.  We ran all the way out to Rattlesnake and then stopped to enjoy the view before going back.  There were a lot of people on the trail today and on the way out I was kind of annoyed at a large group of runners who made us step aside for each of them rather than each of them moving just a little bit to let 2 of us by.  Fortunately we did not see them on the way back.  Just before we got back to the bridge I tripped and ripped my hand open :(  but since the river was right there I went ahead and rinsed the dirt out of my hand and tore the skin off while it was numbed.  It stung the rest of the way back.  Once we got off the trail we added just a little extra to get to 9.5.  And I didn't realize before but that rounded off my weekly mileage nicely at 40 :)

This morning I went for a nice run up Emigration Canyon.  I originally intended to turn at 3.5 and end with 7 for the day, but right as I got there I finally got hit with a cool canyon breeze so I had to stay and enjoy it a little longer.  So I went to 4 miles before turning.  On the way back down there was a dead snake (I think maybe a rattlesnake, I didn't want to look closer) that I don't think was there on the way up... It's head was squished, I think a biker got it.  As I got back to Wasatch Drive I saw Lauren from me team and she slowed down to run with me for a bit, until 13th when I turned and went home.  Afterwards I enjoyed a nice cold shower.  I really should start getting up earlier so I can run before it gets hot.

This morning I gave Abigail a ride out to Wheeler Farm and stuck around for a workout.  Warmed up with a big loop around the farm and then a lap around the field before collecting out water bottles from the cars and meeting in the field to stretch.  We did that for a few minutes and then did 8 strides.  Then we jogged over to the loop we do workouts around for fartlek.  We did a ladder of 1 on 1 off, 2 on 1 off, 3 on 2 off, 4 on 3 off, and the same back down, two 4s at the top.  It isn't as sandy by the river as in previous years so we were able to get good turnover there, unlike previous years.  After the last one we gathered our water bottles and went back to the cars and then did another loop around the farm for cooldown to get to 10.

This morning I went up to Drycreek for an early run before it got hot.  I grabbed some larger rocks than I usually do to take up to the pile.  It was a relief when I finally made it to the top and dropped them off!  The pile seems to be shrinking, I guess we should run there more.  I went out to 4 miles and then turned.  After I finished I was in somewhat of a hurry to get to the doctor for a second opinion about my hip.  I was a lot more impressed with the flexibility and range of motion tests he did.  He diagnosed sacroiliac joint dysfunction, as well as gluteus tendinitis.  He figures that because it is my right hip and the outside leg for doing laps on a track, that is why.  I'm probably going to be starting physical therapy on it soon since I don't really want to wait for my trainer to get back.

This morning I decided I'd head over to the East track for some turnover work.  I ran there for warmup, and then did a mile of speedchanges.  I did them with right turns to give my hip a break.  I stretched for a few minutes and then got on the line for a 400, also opposite direction.  I hit a 1:20 and was a little disappointed, so while I ran my recovery lap I decided instead of doing 10 400s like I had thought of, I was going to break it up.  Next I did two 200s both in 37, equal jogs recovery.  For the second 200 of every set I decided I'd do it with a left turn so I don't cause problems on the other side.  I ended up doing 5 sets of 400, 200, 200.  My times on the other sets were 1:17, 37, 38, 1:17, 36, 37, 1:16, 37, 37, and 1:15, 36, 37.  I felt a lot better about the workout at the end and I was glad I decided to break the work up so I could get some good 400s in.  Afterwards I ran home and then went to physical therapy.  I did some glute exercises and bought a yellow band so I can do them at home.  The goal is going to be working on strengthening my glutes and especially avoid arching my back!  Hopefully I'll get strong soon :) and I'm not sure if I want to go back to lifting next week or not, I'll just go by how I feel.

This morning I took my iPod for a run since it's been a few days :)  I started out along 14th and then cut down to 13th and continued to 2100s.  I ran down to 900e and then turned, and did a lap around Fairmont park when I got there.  After that, I continued on 900e to 3300s.  It was the same intersection my dad and I had dropped Abigail off so she could run home from the movies last week, so I knew it was about 4 miles from there and decided to not go up all the way to Melbourne St. as I had planned but instead decided to go up to Imperial Street.  The lights on 3300s were the only times I had to stop on the whole run!  I ran back on Imperial Street and then 1700e, then 15th and finally 14th to get home.  Then I stretched for a few minutes while I watched some of the Olympic Trials on demand, since I missed a lot because of work.  Sadly, demand only shows about 5 minutes of the longer races so it cuts out at random places :( but better than nothing I suppose.  After stretching I did core and my PT exercises.

This morning I decided to do a bit of tempo as a last workout before the Murray race on the 4th.  I ran to Sugarhouse and went to a mile and half for warmup, and then stretched for a few minutes.  I thought about strides but didn't really want to do them, so I just went straight into tempo.  I did 4 miles so I figured it'd be a little over 2 laps in the park.  I started at the bottom across from the Wendy's so knew the first mile would probably be a bit slow with all the uphill but then was counting on the next mile to be quicker because of the downhill.  The first mile was 6:55, followed by 6:30, then 6:49, and finally 6:29.  I was happy to see my times consistent for each of the laps :)  After finishing the last mile I walked for a bit and then ran 1.5 home for cooldown.  While I was on my cooldown I realized that my hip had stopped hurting after the first mile of tempo!  I had been thinking about it when it was hurting but hadn't realized when I had stopped.  I guess it warmed up, but this also tells me I should do longer warmup beforehand.  Good to know for Murray next week.  When I got home I did my PT exercises.