You've got to want it to win it

This morning I got up and ran on my own since I needed to be done before 10.  I ran to Sugarhouse and did part of a counterclockwise lap and then exited at 1700e and then followed the cemetery loop route only I didn't go to through the cemetery but just to 3300s and then back along Melbourne and 1800e and then clockwise lap through Sugarhouse and then home along 1500e.  Then when I got back to my house I needed a quarter mile to make it 9 so I went out on 1400e and decided to do 10 so I went out past 1700s before turning back.  I was pretty much drenched because it had been raining since I turned back north.  When I got home I took a 15 minute ice bath and did 3 sets of the secondary strength exercises.  Later in the evening I did my 3 sets of abs.

This morning I couldn't make it to team workout again since I was babysitting again.  But on my own I ran to Sunnyside Park and did half of a big lap to get me a mile and a half warmup, and then I set my watch to do fartlek.  I did 1 minute on 1 minute off, 2 on 1 off, 3 on 2 off, 4 on 3 off, 5 on 3 off, 4 on 3 off, 3 on 2 off, 2 on 1 off, 1 on 1 off.  That part of the workout got me 5 and a half miles and then I did some in the park before running home to get met at 10.  As I was leaving the park I saw my dad stopped at the light on his way home from the gym!  When I got home I took a 15 minute ice bath.  Later in the evening I did 1 set of abs.  

This morning I got up early and went for a run on my own again because I had plans for babysitting again.  I ran up 1300s to Wasatch Drive and then across to Thunderbird and then down to Foothill and up to the flagpole.  Then I ran down Foothill and followed it all the way to where it curved into 500s all the way down to 1300e.  Then I took that back to my house and was at 9 miles so I went out a half mile on 1400e and back to get up to 10.  I felt really great on the run today and held a faster pace than I have been able to keep for a while.  After I got home from babysitting a few hours later I did all 3 sets of my secondary strength exercises and my abs workout.  In the evening I took a 15 minute ice bath.

This morning I thought I'd be able to make practice since I wasn't babysitting until later but then I found out it was the bike and run so wouldn't be able to go.  But on my own I ran up 1300s to Foothill and then down to where it curved into 500s to Guardsman and then went through U campus to Shriner's drinking fountain and up on 11th Avenue until I was at 5 miles where I turned around and went back the same way.  When I got home I took an ice bath for 15 minutes and then did my 3 sets of abs.

This morning I went to practice with the team at Liberty Park.  I did a lap warmup before Bill got there and then did the warmup lap with the team.  Then I went for a lap with Emily while everyone else was stretching and then we joined them for a lap of fireman.  We went with the fast group and really pushed at the end.  Then we went the opposite direction for cooldown and I did 2 laps and then some to get to 1o for the day.  When I got home I did 3 sets of the secondary strength and abs exercises.

I went to the Minuteman race today even to cheer on teammates and friends since I've already done my 2 races for the summer.  I ran the course once before the race started, doing the first bit of it with the team before they turned around but I kept going.  When the race started I was standing at the top of the hill out of the stadium and I cheered for people I knew as they ran by.  Then I ran the course backwards but I didn't do the part where they go into the area by the stores in hopes of seeing how some of the team finished.  After that I still needed 4 miles which I did with Emily and Stefanie out a little bit past mile 2 on the course, then we were joined by Andrea and a friend who were going the opposite direction so we did that back to the stadium where I stopped.  Afterwards we had a fun time at ikea eating free kids meals!

Happy hills week!  We were at Sugarhouse and we started with an outer lap of the park for warmup and then we stretched down in the field in the middle of the park.  Then Bill put flags up marking the path we were to go for the hills for today.  We ran it once to see what it was and then we started the workout.  We ran a loop and then walked over to the start for the next set.  We had equal timed recoveries.  We ended up doing 6 loops of it and then ran to the drinking fountain at the pavilion down there where Bill explained the slight uphill on the state course, then we ran it twice.  Then we were at almost 6 miles so we ran 2 outer laps around the park for cooldown.  When I got home I did 2 sets of secondary strength and abs.

For day 2 of hills week we went to Drycreek up by the JCC.  We started by getting our rocks and running with them the first mile and a half and depositing them on our pile, then we ran to right before the 4 mile mark but turned before it went downhill.  We did the big hill that is about 2 miles in for the hill today.  We ran it 10 times, up and around the bushes and then down.  I ran continuously, each lap was .3 of a mile.  When I was done I waited with the others who were done for a few minutes but then we decided to just run back for water, so I ran back with Natalie, Ben, and Taylor.  Back to the parking lot brought the total mileage to 10 and a half.  When I got home I took a 15 minute ice bath and then I did 3 sets of abs.

This morning I missed out on the team hike because I already had commitments to speak at a cross country brunch for Maple Mountain, but it was a great experience.  Ben came down to Salt Lake also so that was a plus.  We went to Sugarhouse Park and there we ran the state course once, then 2 laps on the outside of the park, and then different parts of the state course in random order before heading over to the pavilion where Maple Mountain's team was.  I'm not a good public speaker but I wasn't as nervous as I was earlier this week about it.  At the end they gave me some lovely flowers :)  After speaking there I went home and did my 3 sets of secondary strengths and abs, Ben threw the medicine ball with me. 

This morning for workout in celebration of hills week we went up to Guardsman Pass!  We got up there around 8:45 and got started.  I felt pretty strong on the first uphill portion before the trail turns at 3/4 of a mile.  The worst of the hills is done 1.2 miles into the run but it feels like forever!  Once reaching the top I stopped with some of the others to recover a bit and enjoy the view over Park City.  My calves and shins were burning then :P  When the group got going I started with them but couldn't keep up so I just ran at my own pace.  We went out 5 miles before turning around.  On the way back I was close to catching Natalie and Taylor on the way back but never did.  I was kinda annoyed on the way back with some bikers, they didn't yield and there was a large group of them that didn't :P  But later on when more courteous bikers did yield I made sure to thank them.  They weren't even supposed to be up there today since it is an odd numbered day but whatever :P  Coming back down the final hill I felt like I was going to die :P  Not really but I think it was worse than coming up.  At the bottom I joined the group waiting for everyone else to finish and ate some bagel seeds and graham crackers that Dakota had!  Finally we had everyone and departed around 11:30.  Thankfully we made it home in Natalie's car, the gas light came on when we were coming up the canyon earlier so we were worried we'd run out but we made it!  At home I did my 3 sets of abs and took a 15 minute ice bath.  And I realized I don't know which pair of shoes I was wearing, I have 2 old pairs of the same Mizunos but don't know which is which, and today I think I might have been wearing one from each pair.  Oops, I may just have to donate them soon so I don't have that problem again.  

This morning Abigail and I went to cross country practice with the Davis cross country team because we had a sleepover with our cousins who are on the team.  Today the girls were just going for a run.  It turned out to be an adventure run!  We ran out on the road behind the school for a little over a mile until we got to a little gully area and stopped to stretch for a few minutes and then we ran on a trail through it but it was really muddy and there were a lot of itchy plants but eventually we made it through and ended up taking a trail out of the gully through someone's backyard.  Then we ran on the highway and turned down the next street and went to someone on the team's house to use the hose to rinse off our legs from the itchy plants.  Then we ran back to the school and it was 5 miles to the parking lot.

Tonight after it had been long enough after having eaten dinner, I got in my other 5 miles.  I took my iPod and ran along 1500e to 2100s then up to 1900e and over to 900s and down to 15ooe and home.  I decided to save the core for tomorrow. 

This morning I felt like taking my iPod with me again so I did.  I ran up 1300e to Wasatch Drive, then ran over to Thunderbird and down to Foothill like we do on the flagpole run, and I ran to the drinking fountain and then back down Foothill.  I ran all the way to where it curved into 500s.  I threw in a lap at the cemetery because I knew it was at least a mile short of 10 miles if I went down to 1300e, but after the cemetery loop and running home along 1300e I was just a quarter short so not bad.  Then I did my 3 sets of secondary strength and abs when I was home alone with Abigail, it was a party!

This morning I went to workout with the East team for the last time.  We did a warmup of the state course and then ran over to the hill across the road from the duck pond, the one we run down during the state course, and we did 10 continuous hills there.  My shoes were annoying because when they got wet and then I ran on the hills, the soles would slip and get crunched to a side and it felt really weird and it was a bother to fix because I didn't want to stop during the workout and just had to wait for small breaks in the workout.  Then we did 2 sets of the Flannagan circuits, this time the mountain climbers felt easier for me than they usually do and I think its a result of all the core I've been doing!  :)  Then we ran the state course backwards for cooldown, and then some up along the river and back and then on the road a bit and back to the drinking fountain to bring it to 10.  On the way home Abigail and I stopped at the grocery store for some chocolate milk mix!  And then at home I did 1 set of secondary strength and abs because I was in kind of a hurry.  Tomorrow I workout with the U team and we depart for cross country camp!

This morning I ran my first workout with the U!  After the compliance meeting we all went for a run.  We ran along Foothill for a bit over to 1300s and then down to 2100e and over to 900s and down to Bonneville glen.  As a group we did a lap there and then some of the girls were going to go back but Hillary wanted to do more so I joined her for the rest of the run.  We did another lap in the glen and then went out the 900s entrance and ran down to Guardsman.  Then we ran to Sunnyside Park and did a lap there before continuing on Guardsman back to campus.  We ran up to the track and did 8 strides in our socks, the turf was too hot for our bare feet and even a bit too hot for just our socks.  After each stride we jogged half way back and then walked half way back.  Then we went to the training room and I used a foam roller on my hamstrings and then the hamstring weight machine I learned how to use back in June and then I went home  to finish packing for camp.

This evening after arriving at camp in Midway and a while after dinner we went for a short evening run.  We went to the gold course and ran along a little gravel trail until it reconnected with the golf course and then we ran along the paved golf cart trails.  It was a little over 2.5 back to the parking lot where we had started. 

This morning for workout we went to the park.  We started with a warmup of about 2 miles along the paved trail around the park which we would be doing our tempo on but we went out along the road to get a bit more warmup.  Then we did drills and strides which got us up to 2.25 before changing shoes.  I wore my red flats.  We split into groups, I was in the group doing 1200s and we had to split into two groups of five so that we wouldn't be too crowded on the trail.  The 1200 is just short of a full lap so we did that and walked back to the start which wasn't very far.  Coach Kepler told us not  to go faster than 90 for the first 400 and I held on pretty easily.  For the first 400 split for a lot of them we were around 95, though there is a bit of uphill portion during the first part.  My times were 4:34, 4:38, 4:37, 4:35, 4:33.  Then I changed my shoes back and we ran on the trail again by the road for cooldown, a mile out and back to get 8 for the morning.

This afternoon I went with a few of the girls to do a second, shorter run.  The full loop was 3 miles but I just went out a mile and back with both Nikkis.  Then we drove to a park to meet the rest of the girls for a core workout.  We got creative and did drills on different parts of the playground.  We were in groups of two, I was with Hillary.  We did each drill for a minute before rotating.  Hillary and I started with tricep dips and then we did planks, squats, double knee lifts, hanging leg lifts, box jumps, pull ups, donkey kicks and fire hydrants, and pushups.  Then we did a second set but on this one we were only doing every other drill and we only had to do 30 seconds of each.  Then we did 2 drills with hula hoops and were done for the day. 

This morning we drove out to a dirt trail that was slightly uphill for some hillwork today.  We started with a warmup out on the road and back and then down to the foot of the hill because we just parked by the road.  The warmup was 2 miles and then we went into a residential street for our drills and strides.  Back at the foot of the hill we split into three groups for the hills.  The first two groups had 4 people each but the last group which I was in had six.  I was with Hilary, Kate, Andrea, Lex, and Amanda (Theo).  We ran the hill 6 times, jogging recovery back down.  Then we were at 4.6 so we ran back towards the cars and then out a half mile and back on the road to bring the total mileage to 6.

This afternoon we drove to the Rail Trail close to Coalville for an easy run.  I ran out 2 miles and back with Lex, Andrea, Nikki R., and Lauren.  Towards the end Amanda and Alyssa caught up with us.  Our average pace was 7:44. 

This morning we went running at a trail by Deer Creek Reservoir.  We ran in a group for about the first mile and then it turned into groups as people went different paces or people turned.  I was with Bekah, AuraLea, and Theo.  At 2.5 miles we turned around and there was another small group right behind us so we were joined by Hilary and Lauren.  I ran the rest of the way back with Lauren.  My left leg was hurting a bit on the run all over, I think it may be because I'm used to hitting all of my miles in one run a day instead of 2 -a-days so that could take a while to adjust to.

In the evening I took my iPod and went for a 5 mile loop up along 1500e to 2100s then over to 900s and back down to 1500e and home.  When I got home I hopped in the ice bath for 10 minutes. 

This morning for workout we went up to Pipeline Trail for a long run.  I ran out with Hilary and Theo.  We went all the way to the overlook and stopped for a minute before heading back.  Most of the way back I was just ahead of Andrea.  When I got off the trail I ran up the road and boardwalk and back down to get to 10 miles total.

Today was my first day of college!  That also meant that workout time changed so we had to run at 2 in the afternoon when it was 100 degrees!  Fortunately it was an easy day today though.  Macee, Nikki R., and I were all going for 50 minutes so we stayed together for most of it.  We ran down to Foothill and then over to 1300s and up to Wasatch Drive, the hill there slowed me down a lot and then I almost tripped over my own feet but I was able to catch back up.  We decided to see if we would make it to the drinking fountain at the flagpole so cut down the side street right by 2100s but then we were over 25 minutes and decided to just go back because it would take us too far and we'd still have to run that extra part back.  We just ran back along Foothill and when we got back to campus got some cold water and refreshing powerade before going to the track to do our strides and drills.  We did 7 strides and 4 drills.  Then I did about three quarters of a mile to get up to 8 total.  The sprinklers came on while I was just getting started on my small cooldown so I ran through them on each lap :)  Later in the evening after returning from the athletes' dinner thing I took a 10 minute ice bath.

This morning we had an hour of lifting.  We were put into 3 groups and had 12 minutes at 3 different stations with workouts that Coach Rufino gave us.  We did stuff with the bars, dumbells, and medicine balls. 

This afternoon we had a workout at Sugarhouse.  We started with a warmup of a lap around the perimeter of the park.  Then we did strides and drills in the shade and Kep explained the workout to us and we broke into groups.  For the first 5 I was with Kate, Hilary, and Andrea.  The workout was doing powerskips for 50 meters up a hill, then jogging 50 meters, then 100 meters fast, then 50 meters jogging, then 100 meters sprint and a 2 minute recovery to get back to the start before the next set.  For the last 4 Kep told me to go with Nikki D., Macee, Alex, and Alexis from Park City.  Afterwards for cooldown I did an outer loop going to opposite direction with Hilary and Auralea.

Today we didn't have practice in the afternoon because since it was just a recovery day Kep didn't want us running in the heat.  In the evening I met with Macee and Nikki R. to go for a run.  We started at HPER and ran up Legacy bridge and through the dorm neighborhood up to Red Butte.  Then we got on Drycreek heading north and ran on the lower trail until it connected with the higher trail that runs parallel to it.  We took the higher trail back and on the way back down to the bridge made loops around all the dorm buildings.  When we got back to HPER we did our 6 strides and 3 drills on the grass between the Burbidge building and the swimming pool.  Then Nikki and I stretched for a few minutes before running to the library and back for cooldown.  My left hamstring and knee have been hurting a bit today but not so much as I moved around and it warmed up.  It hurt during the first few strides but wasn't so bad after that.  It burned while I was stretching it.  I don't know if it is injured or just sore from the workouts yesterday, but because of all the different stuff I did yesterday from biking to campus and back twice, squats when we were in the weight room, or power skips up the hill, I don't know what might have caused the pain.

This afternoon for our workout we took Trax down to Trolley Square and ran to Liberty Park and did part of a clockwise lap over to the tennis courts where we stopped to do our drills and strides.  Then we changed shoes and Kep put us into groups for mile repeats.  I was with AuraLea, Bekah, and Theo.  We were supposed to hit 6:20s and then we had 90 seconds recovery after each mile.  Our times were 6:22, 6:21, 6:18, 6:29, and then on the last one they only did half but I hit 6:14, Hilary finished with me.  Then we had four 35 second strides before changing shoes and doing a cooldown.  I ran with some of the older girls back around the park the way we had come so we could hit the drinking fountain and then we ran to the 900e Trax station to get back to campus.

This morning I went for a recovery run with Macee and Alexis L. so that we wouldn't have to run in the heat of the afternoon.  We ran up by the dorms and then made our way down and out to Sunnyside Avenue, and then back over to HPER.  Then we did our 7 strides and 5 drills on the grass between the Burb and the swimming pool, and then I ran a bit more until I had 7 miles but then I had to go to class.  

Later in the day my mom and I went up to Snowbird to use our free tram passes before they expired and I ran 2 miles while I was up there.  When I got home I took an ice bath for 15 minutes.

This morning for practice we met and drove up to Park City to run on a trail up there.  We went out and back for enough time to get whatever mileage we needed.  Hilary and I both needed 12 miles so we ran together.  At the beginning we were in a pack with everyone but as we ran on we broke into groups.  Macee, Kep, and Lauren were with Hilary and me on the way out and turned around as they needed.  Hilary and I ran out to 6 miles which got us to a residential area just past a cool skate park made out of dirt.  Our average pace to the turnaround point was 7:54, which is what it had been when we hit mile 3 so we were running even.  The way back was faster because it was slightly downhill, and Kep came to us on the bike and biked alongside us for the last 2 miles.  After finishing the average pace was down to 7:35 so we were going pretty quick on the way back.  When I got home I took an ice bath for 15 minutes and finished reading Pride and Prejudice!

Today at practice Kep told us some of the drills we'd be doing throughout the season and then those of us who hadn't run yet went for a run.  I ran with Cassie and Liz today, they were doing a 5 mile loop which Cassie had already measured on google earth and my Garmin was dead so it was convenient.  We ran along Foothill to 1300s and then down to 1500e and over to 900s and up to Greenwood Terrace and to Guardsman and back to HPER.  I got a drink and then I did the loop again since I wanted 10 for the day.  The second time I went across 1900e instead of 15th but its about the same.  When I got home I did some abs and arm swings.

This morning we had an hour of lifting in the same groups as last time and we did the same exercises as last time.  

In the afternoon I met the group at Sugarhouse Park for our workout.  I've biked to and from campus twice today and didn't want to bike there again to workout and since Sugarhouse is closer it was convenient.  We started with a lap warmup on the outer perimeter of the park.  Then we did our drills and strides and changed shoes.  I wore my Saucony spikes that I got at Footlocker Nationals for the first time!  I like them :)  The workout was five sets of five 200s with 30 seconds between each of them and 2 minutes between sets.  I did jogging recovery for all of them.  I was in a group with AuraLea, Bekah, Macee, and Hilary.  On the second set we accidentally did 6 instead of 5 because we got our counting mixed up but we worked it out and just kept running.  On the last set we only had 15 seconds recovery after each so we just did standing recovery before those.  After we were done with all of them I did an outer loop backwards with Bekah, AuraLea, and Hilary for cooldown, and then to get to 10 I ran along the river for a bit.

Today we didn't have team recovery run so that everyone could fit in a run when they could so we wouldn't have to run in the heat.  Because we didn't have practice I was able to go to Cottonwood Complex to watch Abigail race.  I ran a bit with her, and then during the girls race I was running to different parts of the course.  I only got in 3 miles during that and then I had to hurry home to make it to babysitting on time.  I was able to do another 2 miles up along 1500e to 1700s and up to 1600e and then 1700e to 1300s down and home.  Later when I finished babysitting I ran 3 miles on 1400e, to 1700s and back three times.