You've got to want it to win it

I decided to start my week off with a nice long run.  I didn't want to get up early enough to go with my sister, and felt lucky that it was only 75 degrees when I started my run.  I decided that I was going to do a bit of fartlek in the run after 3 miles to see how my hip felt so I would know if 3 miles will be enough warmup on Wednesday.  I allowed myself to take my iPod, but turned it off during the 10 sets of 1 minute on 1 minute off.  I ran the cemetery loop route from my house, and started fartlek when I was just past 2700s so I wouldn't be stopped by traffic during my first minute on.  I felt great during all 10, finishing on 1800e right before the road Ts and I go down to 1700e (I don't do the loop in the cemetery when I'm by myself usually, so I skipped it today).  I stopped to stretch for a few minutes before running another 4 miles up along 1900e to Sunnyside and home.  Then I did my PT, countdown abs, and I even decided to do a few pushups.  I decided as long as I'm going to be skipping out on lifting, I should at least maintain my own routines for core like I've done in previous years.  

This morning after I couldn't get to sleep past 6, I got up and went for my run.  I ran to Sugarhouse, did 2 laps, and came home.  It was already 75 degrees and the sun wasn't even up yet!  So I'm glad I got it done early.  Then I went to physical therapy to find out that my next appointment actually is next Tuesday.  So I went home and took a nap.  Then woke up and did my PT exercises.  Last day of work before I finally have some days off!  5 days in a row is tough :P  Hoping to not stay up too late after I get home so I can get some good rest before Murray.

This morning after Abigail, my dad, and I picked up our bibs, I went for a 2 mile warmup with Abigail.  We ran around the Indian head and then along the pavement by the river like the Murray Invite cross country course.  We thought about how that part of the park had been flooded last year, and now how crazy it is that this year there are fires everywhere!  No happy medium there.  After finishing 2 miles, we took our Gus and changed shoes and headed over to the start line.  We did some strides and a few drills, and then stood by for several minutes while they waited to start the race.  It was hot standing in the pack of runners, and I'm sure if we had to stand that close after the race it would have been really smelly.  Finally the race started and we had to wait for the people in front of us to move before we could get out.  Right at the start I was able to catch up to Stefanie who had taken the lead.  I was with her for a few strides but gradually broke away.  Rather than settle and fight it out later, I decided I'd have to go with some of the guys in the race if I wanted to try and pull away.  That is one thing I really love about road races is having guys to work off of and to compete with when the lead is taken.  I felt like I was pushing pretty evenly and running well.  I definitely didn't start out too fast like I have in previous years at this race.  I didn't wear my watch so I have no clue what my splits were, I thought there'd be people calling them out at each mile mark.  Guess not but I didn't really mind.  This was a good mental toughness race.  Coming to the turnaround I was surprised to see that Stefanie was still pretty  close and so were a few other women.  Abigail was in 6th so I was happy for her :)  The rest of the race I was running in fear that the women behind me would close the gap.  I was also focused on trying to get up to the guys in front of me, but they weren't getting any closer.  But I also wasn't getting any farther away so that was okay too.  Going around the corner onto Vine Street I tried to sneak a glance behind me but there were too many people there for the parade that would be coming so I couldn't see anything.  I focused on keeping my form good and running tall.  Coming to the final turn into the park I knew I should be picking it up.  I did a little bit, but I know I definitely have a lot more kick in me than I used...  I'll have to work on that in workouts coming up.  After I finished I walked back from the finish to watch for my dad to come in.  Then I went back to the flagpole where I had stashed my shoes and changed back to my trainers while eating a strawberry popsicle.  I have learned the hard way at this race that if you don't get to the popsicles fast, you won't get the good kind.  Then I grabbed my iPod and went for a cooldown.  Abigail came with me for the first bit but didn't stay with me long since she wasn't going as far.  I was running around the baseball diamonds when I heard clapping and then I turned and then Jamal was there on his cooldown too!  So I took out my iPod and ran the rest of my cooldown with Jamal.  We ran backwards the course along the parade route, so we caught some of the parade as it came by.  We turned down one of the streets along the route after a while and then headed back towards the park.  I finished with 3.75 cooldown to get to 9 for the day.  Did my PT when I got home.

This morning I was so glad for the rain because I was able to sleep in and not worry about having to run in the heat!  When I finally got up I grabbed my iPod and went for a run.  I don't worry about it getting ruined by the water because I have completely submerged it in the ice bath before... I ran up 1300s to Wasatch Drive, then stretched for a moment before continuing over to the paved Shoreline Trail that goes by the freeway.  The climb up to the bridges wasn't as bad as I remember it being from last time I did this run, which was awesome.  The park on the other side of the freeway looked neat in the rain.  Coming out of there was a bit more hilly than I remembered, but it was worth it.  After leaving the park I took 2700s to 2000e and then cut down to 1700e before the freeway underpass, and then went over to Sugarhouse.  I did part of a clockwise lap before going home since I remember this run being just short of 10 last time.  It felt great to be finished!  I did my PT exercises, and then went puddle jumping with Nat after she finished her run :)  The track at East has some great puddles :)

This morning I got up and joined the group going up to Pipeline.  I went out to Rattlesnake and back.  I was with Kiley's friend Ryan just about the whole run.  On the way back my left knee started hurting pretty bad and felt really tight, but Ryan said I wasn't limping or favoring it or anything so I just kept going.  It did stop hurting a couple of miles later, but after I finished it was popping when I would bend or straighten it.  When I got home I did my PT exercises, though I cut the last one, side planks, because yesterday when I was doing that one it felt like there was a pinching in my back to the left of my spine.  The fact that I still have pain when I don't even go to lifting makes me feel even better about not going!  In August when I am done working I think I will go back.  But it also depends on what the physical therapist says.  

This morning I decided I'd do some mile repeats down at Liberty.  Part of me wanted to change my mind because it was a bit windy, but then I told myself what I always told Abigail and Natalie this season at windy track meets.  I warmed up out on 1400e to 17th s and down to 700s, and then to the park.  Once I got to the park I stretched for a bit because my left knee was hurting again!  It was popping when I would bend and straighten it, but when I would touch it as I bent or straightened it then it wouldn't pop.  It wouldn't pop when my mom touched it yesterday so I could show her how it was popping.  I decided I might not be able to to the mile repeats so I started to run towards 900s so I could run up and go home.  But, to my surprise, my knee stopped hurting on the way over so I decided I'd try to do some speed while it was feeling good and that I'd stop if it hurt too bad.  The first mile I ran in 6:21 and I was kinda disappointed, so I was determined to do better on a second mile.  I took half mile recovery, then hit 6:08.  Not quite up to speed as much as I would love, but better than the first.  I did one more in 6:10 and my knee was hurting as I finished so I was done after that.  Most I would have done was 4.  I finished that lap around the park, got water, and then ran home back to 1700s and up to 13th e and home.  Did my PT, crunches, and pushups.  And picked a lot of apricots.

After work I decided I would go ahead and run another 5 miles to get to 60 for the week.  Ran to 17th and back 5 times.  On the last 2 times, as I almost was to 17th there was a car that followed me... Good thing the second time was when I was going to finish the last mile, I wouldn't have gone back after that.

This morning when I woke up and it was already 82 degrees outside I knew my run was going to be hot.  After eating breakfast, I hurried and got ready to go.  I grabbed my iPod and then was out the door.  I ran to Sugarhouse, did part of a counter clockwise lap to 1700e, and then did the cemetery loop route.  When I got to 3300s I went up to Melbourne to head back north.  I did the same partial lap at Sugarhouse on the way back, and finished back at my house with 9 for the day.  Then I did my PT, countdown abs, and I decided to do some yoga as well :)  I am thinking of adding a yoga class to my fall schedule since I only have 3 classes...

This morning I didn't feel like getting up early enough to run before going to physical therapy.  I got a few new exercises to add to my daily routine.  I didn't run later and just decided to wait for the group meeting at Sugarhouse this evening.  When I got to the park I didn't see anyone so I went ahead and did a backwards lap around the perimeter.  My lungs hurt really bad, did I mention I have a cold?  I think I picked up something from work.  I was ready to just drive home after that first lap but when I got back to the car I saw there were actually a few people and Michelle convinced me to run with them.  I ran another lap warmup with her and to my surprise, my lungs didn't hurt so bad.  Then I was convinced to do fartlek.  I kept up with 2 of the Bingham boys on the first one but after that they caught up to the other 2 and Jamal so I was on my own after that.  I ended up just doing 10 sets, I wasn't feeling like going for 15.  I finished the lap I was on and then went to the cars and stretched for a bit and talked until everyone had finished.  It was nice to be able to run with a group after being solo most of the summer!  :)  When I got home I took some codeine to help with the cough.  This week I'm going to try not to focus on miles and just try to get healthy.

This morning I slept past my alarm because I thought my sister had told me I couldn't come to the slurpee run... I guess that was just a dream haha, but I needed the extra sleep.  3 hours later I finally woke up and I was definitely feeling a lot better than yesterday!  And lucky me, it was cloudy so it was 83 when I ate breakfast and still 83 when I went running!  I ran up 1300s to Wasatch Drive, then over to the drinking fountain by the paved Shoreline Trail, and back along Foothill all the way over to 500s and 1300e, then home.  Finished with a short 2 blocks out and back to get to a full 9.  Then I went inside and did my PT exercises.  My hips are sore.

After I got home from babysitting I was able to get Abigail to come for a run with me.  The deal was we had to do her route though, and I actually liked it better than the one I had in mind.  We went out on 1400e to 17ths, up to 1500e to 900s, then up to 1700e over to Emerson.  I thought it was going to be one of her creepy stalker runs but it wasn't.  The best part was, on the way back we didn't have to do the whole thing since it was 3 miles out and we only wanted 5 miles :) Also I bought a foam roller today!  So now that is going to be part of my post-run routine.

This morning I decided to do a workout.  I ran to the track at East for warmup, followed by a mile of speechanges.  I wanted to do 12 400s with a lap recovery each.  I decided to break it up into 3 sets, just switching directions between sets.  I did the first and third sets clockwise, the second counter-clockwise.  My times were 1:18, 1:19, 1:19, 1:19, 1:19, 1:21, 1:20, 1:19, and then I only did 2 in the last set but hit 1:19, 1:20.  It is really hard not to be negative about these times.  They were consistent and ok for being alone.  But I know I am capable of better.  But I also have to remind myself I've been sick... and hope that that is the reason they weren't very fast.  Afterwards I changed back to my trainers and did a mile cooldown on the track and home to finish with 9 miles for now.  Then I did my PT exercises.

This evening I went for a run in North Ogden after a wonderful ladies day with Emilie :)  After we got to the pool I put on my running clothes and went for a run.  I ran up Washington Boulevard as far as I could and then followed the detour route where the road was closed.  I made it to 1050e on what I'm pretty sure is the road that goes up the Divide.  I turned at 2.5 and then went back the same way to get to 5.  Then I went swimming with Emilie and Star :) 

This morning I grabbed my iPod and went for a run.  I though 8 miles would be nice, so I started a loop.  I ran to 2100s and then down to 900e.  I came back north and then cut down to Liberty Park at 1300s.  I did a full lap around the perimeter, and then left the park at 900s.  I went back up to 900e and then ran to 600s where I decided to go up.  I knew just about any street would give me a large uphill, but this one was steep right at the bottom.  But I'm glad it was because then it was less steep at the top and felt easier.  At 1300e I crossed and then went to 500s.  Then I ran up to Guardsman, ran home, and finished with 9.  Just 11 miles left for tomorrow :)  did my PT when I got inside.

This morning I ran an 11 miler to finish off the week at 65.  I ran up 1300s to Wasatch, then over to Sunnyside and down to Foothill.  I ran on Foothill over to the light at Guardsman and then ran through campus to the Avenues like the old Shriner's route.  I ran to the drinking fountain, which of course wasn't on, and then decided I wanted to head home and see how many miles I'd still need.  I ran down Virginia Street all the way to 500s, then cut down to 1300e.  To extend the route, once I got to 1300s I ran up to 1500e and ran to Sunnyside and back.  When I finished my right hip was hurting a bit but stretching out helped.  Then I did my PT, and I decided to do countdown abs today starting with leg lifts,  then jack-knives, and finally V-ups.  

This morning I joined my sister at practice for my run.  They did the cemetery loop.  I was with the group for the first bit but before we hit Alden Street I felt cramps coming on and had to drop the pace a bit.  By the time we got back up to Imperial Street the feeling was gone so I tried to pick up the pace a bit.  I broke a lot of walls on this run because as I kept feeling better I was able to get the pace back up.  I did 2 laps in the cemetery, and then was cruising at 7:20 pace on the way back to Sugarhouse.  Or maybe that was because I was mad that the rest home on 33rd wouldn't let me use a restroom and I really had to go.  After finally getting to the park I was able to take a potty break, and then I caught up to Bill and Natalie and joined them for a lap on the road, and then I did another lap on the road to get to 11.  When I got home I did my PT exercises.  

This morning I joined the group going up to Pipeline.  Those of us that needed more mileage went up on the road to the trail head that is the end of the switchback trail route.  Then we got on the trail and ran to where the trails connect, then I kept going all the way to Rattlesnake.  The Davis team was there which was kinda cool, good thing they run in groups so it was easy to step aside once to let them pass.  After running back to the cars I had to add .2 to get to the full 14.  I think this ties my longest run ever, which was also on trails up at Drycreek.  When I got home I didn't do my PT before going to work... so ended up just doing 2 exercises later when I got home.

This morning we went out to Cottonwood Complex.  We did a lap around the softball diamonds and then out on the road for warmup of 3 miles.  Then we did strides and stretches.  We did 3 different hills, 4 times each.  Bessie first, then rollercoaster, and finally Miranda.  It was nice that we got the hard ones out of the way first!  Then we did 2 laps around the baseball diamonds and then the same warmup route, and then another lap for cooldown to finish at 10.  I did my PT when I got home.

This morning at Sunnyside we started with a warmup over to the gully with 3 and a half laps and back to the park.  Then we stretched for a few minutes before doing 2 sets of Flannagan circuits.  Then we did step-ups.  Following that, we ran up Sunnyside to Emigration Canyon.  I was with Natalie and Tomy most of the way, and Sarah S., Bill, and Chris for parts of it.  We ran 5 miles up, which got us to the firestation, and then stretched for a minute before running back down to Sunnyside.  Then I had 17 minutes to hurry over to Foothill Village for the sidewalk sale to start.  At Salt Lake Running I found 2 pairs of Mizunos in my size for $65 each :)  I was very happy, especially since I am pretty sure I have the most common foot size for runners since last year my size was gone at the sidewalk sale.  That is why I made sure to get there right when they started :)  When I got home I did my PT.

Later in the evening I decided to go for another run.  I was doing the 5 mile route I did with Abigail a few weeks ago, but when I made it to Emerson on 17th I felt really sick and didn't want to run anymore.  Abigail was at a friend's house nearby so I went over and she gave me a ride home.  3 miles is better than nothing I suppose.  And I won't regret not running last night because I really needed sleep. 

This morning I went with the group at Liberty.  We did a lap warmup, and then stretching before running over to the painted start line.  Since Abigail and I are racing tomorrow and not at Des, we didn't do the workout but we did backwards laps to cheer everyone else on.  Kiley only did one set so when she finished we all did strides together.  Sarah B. even joined us for a few.  She is doing her first half marathon tomorrow! :)  Then we did a lap cooldown to get to 6 for the day.  When I got home I foam rolled and did my PT.

This morning after arriving at the park and taking a quick potty break I ran out a mile and back on the Porter Rockwell trail.  Abigail and Clayton joined me on the way back.  We stopped to look at a zebra that some people own who live near one of the crossings of the trail.  Then I did another half mile out and back.  Then I had about 12 minutes to race time so I hurried and changed shoes and headed over to do a few strides.  I did probably about 3.  The start area was different this year so it was packed just walking back to the start, not to mention having to narrow down to go under the red arch and by the finish.  Fortunately, I was able to get out with a great start.  Kiley was with me for the first bit, but then I passed her and didn't have contact with any other women in the race.  For a few seconds.  Then Stefanie was right by my side and soon Allie was there too.  I went with them when they would pass guys, and then I was thinking to myself deciding what I should do.  I could stay with them and just match their moves, but I also told myself that I had broken away at Murray so why shouldn't I be able to break away here?  I went with the second option and surged ahead, focusing on the pack of guys in front of me.  I caught up to Ryan, and at that point we were sort of the lead of what had become the second pack as the larger pack of leaders was breaking away.  Working with Ryan really helped me, I did my best to hang on up to the first mile mark.  There wasn't anyone calling splits and I don't race with a watch, but I'm sure I ran a decent time for that mile.  Around the corner I glanced back (not a great angle to do so in this race but better than just turning to look) and saw neon yellow close by so I knew this was not going to be easy.  Also I read my blog entry for this race last year and was reminded that on this slight downhill portion of the race last year was where Emily broke away from me, and I didn't want that to happen again.  A guy in red caught up to me so I decided to push to stay with him.  Going around the second corner I was pretty sure I could hear female breathing behind me so for that side of the race I was running in fear of getting caught and passed.  I passed the guy in red back and forth a few times which helped, and I kept my eyes up on Ryan in his blue because that was an easy focus point.  I threw in a lot of surges and fought a really hard mental battle to be strong during this stretch.  My back was hurting and my pockets were sore but I pushed through the pain because I wanted to win.  Coming around the corner going east again I think was the last time I could hear breathing behind me.  I had closed a bit on Ryan but when we got down the driveway and to the final few hundred meters he kicked it in hard.  So did the guy in red, I tried to stay with him but his kick was too strong.  I finished just over 18, and am not disappointed to not have broken it.  The next girl finished 6 seconds behind me; if I hadn't made all the surges I did I think she would have beat me.  After Kiley and Abigail finished, we went with Ryan and then found Ethan to join us for cooldown.  We did a 5 mile loop that goes backwards over part of the course and then up on a road that took us back onto the Porter Rockwell trail.  I did another mile when we got back to the park to finish at 70 for the week :)  It was awesome :)  Next week I think I will go to 75, and the week after that are my last 2 days of work so I think I will be able to use my free time to try to make it to 80 :) and get some good workouts in.

This morning my sister and I went to Liberty with the group.  We did the warmup lap with them, but then we were on our own when they did firemen because we raced Saturday and aren't racing tomorrow.  We went for 10 miles.  I did another lap, this time on the perimeter of the park, and then decided I would go out on 500e to 3300s, up to 7th e and back to the park.  I did that and then needed just under a mile and a half, so I did that on the sidewalk in the park.  I was walking back to the drinking fountain when I finished and then decided I'd be productive and do some drills.  I was really sore, some of them hurt.  When I got back to the car I stretched for several minutes while I waited for Abigail to finish.  Then we went to the store and bought 2 gatorades for $3!  When we got home I did my PT and then foam rolled.

This morning my sister and I enjoyed getting to sleep in for a day since we weren't doing Des and there wasn't practice.  Except then it started raining for a bit and since we camped out in the yard it was time to go inside.  I put on running clothes and grabbed my iPod and Garmin.  I started out on 1500e to 2100s, then up to 1900e and over to Sunnyside.  Then I ran down to the track and did eight 200s with equal recovery.  I didn't time them, but I'd like to think there were some good ones in there.  They probably were actually around 40 though, something I can work on.  But I just wanted to get some turnover in but not a real workout.  Afterwards I stretched for a few minutes before continuing on my run.  I ran down to 1300e and then over to 500s.  I saw some of the marathoners going down the hill as I went up.  I turned at Guardsman and then went over to 900s.  From there I went up to 2100e and then to 1700s down to 1400e and home.  The rain clouds went away during the middle of my run so the last half got very hot.  I had to go buy myself some more 2 for $3 gatorades.

This morning I went with my sister to Sugarhouse.  We ran a warmup lap around the perimeter of the park and then made a stretching circle.  After that we did a a few drills and core exercises.  Then we stopped back at the cars for water before going for a run.  We went up to 2100e, over to 2700s, down to Alden Street, to Parkway Avenue and back to the park.  I then added 2 laps around the outside of the park to get to 11 for the day.  When I got home I did my PT and foam rolled.

This morning I ran on my own since I had to be back in time for PT.  I ran to Sugarhouse, did part of an outer loop up to 1700e, then ran backwards the last bit of the cemetery loop.  When I got to 3300s, I decided to be spontaneous and keep going on the road that goes about the cemetery.  It is called Honeycut Road.  I took that over to 3900s where it ended, and then I turned down.  I ran to 900e and then turned back north.  I decided I'd go to 1700s and then back up to 1400e and home.  It was 10.5 miles, I had hoped for 12 but I needed to get ready for PT.  I got a few new exercises to add to my daily routine and I am probably going to go back to lifting next week.  

This morning we left early to spend the day in Lava Hot Springs!  :)  When we got there around 8 Bill drew a map in the dirt of the 6 mile loop we'd be doing.  He said it would be flat, but the first part had rolly hills.  Still it wasn't bad.  We went down Main Street and then just stayed on it as it curved, making one turn but still onto a road that was easy to follow.  At one point this little dog started running with Ethan, and when I caught up to him it stayed with both of us.  After the first lap I ran into Tomy because he had gone up to get water from the cars, and I decided to stay with him.  We named the dog Taylor RJ OuiBell because it would hang back and play and then sprint up ahead of us.  We could tell it was getting tired but it still came with us.  We hoped it would go home when we passed its' house...  and it did.  I was glad to be running with Tomy on the second lap, and Chris and Ethan when they were with us, because it made it a lot easier!  And Ben even decided to drop back in with us and finish.  Once we were finished we went and rented some tubes to enjoy the river :)  We went down a few times, stopping a couple times at the hot pots right by the river.  It made I think the best birthday ever!!! :)  After returning home mid afternoon, Ben got me out of the house so Abigail could sneakily invite a ton of people over to roast s'mores and starbursts :)  And then to wrap it all up, I got to watch a rerun of the London Olympic opening ceremony :)

This morning I got up and went for an easy run that felt great.  I ran to Sugarhouse, did a clockwise lap, then went up to 1900e over to Sunnyside for a lap there.  Then I ran up Sunnyside Avenue to Wasatch Drive and then ran that over to 1300s and down back to home.  I'm glad I decided to just hit 65 this week instead of 75, my legs hurt really bad yesterday... maybe next week I'll go back up to 70, we'll see.  I did PT afterwards.  I was too sore to do them yesterday :P  

Happy hills week!  We started the week off at Drycreek by JCC.  We all knew what to expect, carrying rocks the first mile and a half and then doing the worst hill ten times on the way back.  I went out 4 miles before turning back to go do the hills.  They were a lot easier than the first time as part of the run, thankfully the trail after that part is flat and provides a nice break from the inclines of the first 2 and a half miles.  I was getting thirsty on the run back to the cars, but I've had harder times on that trail.  

For day 2 of hills week we went up to Pipeline to run the switchbacks.  They weren't as bad as I remember from last time, or maybe they just felt easy compared to yesterday.  That wasn't the hard part though.  I caught up to Tomy while still on the trail and we decided we'd go up 2 miles on the road before turning.  He got way ahead of me and when I reached 5 he hadn't turned.  Bill and Nat were close behind so I kept going and they did too.  Finally I reached 6 and was ready to turn but Bill said it was really close to the top so Nat and I just went the rest of the way.  At the parking lot we were at 6.12 so I wanted to hit 6.25 before going back down.  We went just a little way out on the trail there and then turned and began our descent down the mountain.  Right before we got back on the trail I got a stabbing pain in my back so I had to stop for a few seconds and stretch before I could continue.  I  didn't see the others until the finish but the way back once hitting the trail again was quick.  When I got home I did my PT.