You've got to want it to win it

Workout at Sunnyside today. We warmed up to the park and then did our strides and drills. The workout was 3 sets of 4 400s. The first 3 were a slower pace, then the last one each set we were supposed to hammer. I was in a group with Hannah, Nikki, and Andrea. I have no sense of pace right now so I just sorta ran with them where I could. We were supposed to hit between 85-86. The first one was too slow, 88, but after that I think most of them were where they were supposed to be. On the hammer ones the best I could do was 84, but I'm sure my speed will come back with practice. We cooled down back to campus and then did our core work.

Running with Andrea, Shaylen, Becky, and Kenzie again today. We ran through upper campus and then through the golf course to Wasatch and back.

Today was another Sunnyside workout for those racing on Saturday. We warmed up to the park and did our strides and drills. Today's workout was three sets of 200-200-400 with equal distance jogging recovery. I was in a group with Nikki, Jocelyn, Dana, and Kenzie. We took turns leading. The times I clocked were mostly 42s for the 200s and 84 for the 400s. On the 400s I felt that the rest of the group was going really hard, and I was right when I saw 40 as the 200 split on those ones. I shouldn't have negative split so much, but I don't blame myself for going out too fast on those. But at least because I could tell it was fast I think means that I am getting back some of my feel for pace. Yay! I cooled down back to campus with Jocelyn. 

Today was a short pre-meet run for those of us racing tomorrow. We started on the track and then did laps on balliff the rest of the time before coming back up to the track for strides. I ran most of the time with Jocelyn again. When I was doing strides in between my drills I noticed that some of them just bothered my right lower back. This is more similar to the pain I've experienced before from running. So it is nice that it isn't something new that has been bothering me. But I wish I didn't have to deal with it. Fortunately, it seems to have been getting better throughout the week.

This morning I ran my last first cross country meet as a Ute! 50 minutes before the race we warmed up as a group around the course. There was some confusion as to how the course actually went, but after running some of the main part of the course and looking at the map, it made sense. The course was different from last year, which is typical for Utah State. We did our usual strides and drills and then got on the line. The race plan was to run the first mile as a group and then focus on racing. Sorta made sense but not really. Our team took the race out, leading the group for at least the first 800 meters. At about the 1k mark, two USU girls came around to take the lead, significantly changing the current pace, so I went with them. I knew it wasn't the mile like coach had asked for, but to really race I knew that I would have to go with them then or I wouldn't go at all. Nikki came with me :) so probably 300-400 meters later the two girls had settled into a rhythm, and Nikki and I just tucked behind them and let them do the work. It helped me so much to have Nikki there, especially since we do most of our workouts together. During the race to keep myself going, I kept thinking of a picture I found on USUs XC home page, of my sister in front of their pack of runners. Thinking about how awesome my sister was helped keep me going and focused. It seemed the USU girls were trying to make moves on the gradual hills (we heard their coach telling them to) but they never opened up or got far away. Coming around to the bridge the second time to cross back over to the main grass field was where the race changed. One of the USU girls faltered, so I passed her and tried to go for the other one. She still had a few meters on me, and I could hear someone still behind me. About 200 meters later, she caught me, and it was Nikki. I told her to go get the USU girl and she was gone, though by then we were in our finishing positions. At about the 3 mile mark I started to feel sick but I knew I was so close to being done. Kep said 1 more minute, but if that was a minute it was a very long minute... Anyway, the USU girl won, then Nikki, then me. Jocelyn was the next girl from the team :) It is so nice to have this race behind me! Although I haven't figured out a feel for pace in my workouts yet, I feel like I still know how to race, though there are still things I could have done better today. And the best part was getting a hug from my husband and baby at the finish line. :) Afterwards I cooled down 6.25 with Jocelyn and Dana to get to 12 for the day.

This morning we drove to Sugarhouse for practice.  We were supposed to run the first mile together and then could go in groups.  I ended up running with Jocelyn and Sarah.  We did 4 laps around the perimeter and then a little extra to get to 8.  Then we did our cooldown strides and drills before going back to campus for weights.  It was kind of nice to have everything together, though driving time to and from the park was lame, and some of the transitions between exercises in weights took longer than they should have.  It was nice to have everyone together today, but it is also nice to have smaller groups like we have been. 

Today we had a workout at Sunnyside Park. We warmed up to the park and then did our usual strides and drills. The workout was 3 sets of 400 400 800 with 1 minute, 2 minute, and then 4 minute rest. The idea was to go goal race pace at the end of season. For my group that was 81-82 for the 4s and 2:45 on the 8s. The first set I struggled to find a good rhythm, so my times were 85, 84, 2:57. The next set felt better and I was able to hit 82, 81, 2:49. On the last set I felt tired towards the end but still managed to run 82, 82, 2:54. It was nice to be in a big group so that we could help each other out when we got tired. Hannah looked really strong throughout, as well as Shaylen for the sets she was with us on. I ended up doing a longer cooldown to get my miles in for the day but met everyone back at campus outside the Sorensen for GS.

The 11am group lost a few more members as Andrea and Kenzie switched to the 2pm group. But I had a nice run with Shaylen and Sadie. We did the first mile on the track and then did the Albertson's loop' since coach said we had to run somewhere flat. Finished with strides outside the Sorensen and then instead of a lift did a long foam roll and stretch.

This afternoon we drove to Sugarhouse Park for a longer pre-meet today since the only people who are really racing tomorrow are Nikki and the freshmen. As usual we did the first mile together before we were allowed to separate off into groups. Jocelyn broke off the group with me again, and it was really nice to chat. After 3 laps we ran to 1300e and back up to finish with 7 miles before doing strides. I did drills and then stretched before heading back to campus. I can't believe tomorrow is my last local cross country meet! After 9 years! Wow.

I had some nice sister time with Abigail today :) At the park I warmed up 2 miles with my team and then we did our strides and drills. We changed shoes and headed to the line for strides. The "workout" plan today was to run the first 2k as a group and hit between 3:40-3:45 on the ks. Then we could run the last 2k as a race and see where we could get. Going out I felt that the pace was kinda fast, even for our team and trying to hit the pace our coaches wanted. So I was towards the back, though there were a few other girls on our team that were towards the back with me. Coming off of the first field and down the hill, I heard coach Mack calling times and I was at about 3:44 for the k. So I was still in the time range the coaches wanted. The next part of the course was 2 lower loops, each about 1k. Going out on the first part there was a homeless guy walking on the course. That was a little weird. I passed a few teammates as we went around the curve and I encouraged them to pack up and come with me but they must have been tired because no one came with me. At the 2k my time was 7:36-37 so it was a little slower than the first. But from there it was ok for me to pick it up, and I started to pick people off and kept it up the rest of the time. Going up the hill again I passed 2 Boise girls and then at the top of the hill I passed Jocelyn and Jess. Up ahead of me were another Boise girl and Nikki in the lead. At this point I started to feel like I might puke, but I knew I was so close to being done and that I needed to keep pushing. With probably just over 400 left I caught the Boise girl and I could see that I was closing distance on Nikki. I kept pushing but the final straightaway was longer than I thought when I turned the final corner. Mentally I might have let up a bit as well knowing that Nikki was ahead of me because I know her reputation in track. I finished 15:15.4, second overall but first collegiate since Nikki is done. I cooled down to get to 5 miles total.

Long run in Park City this morning. We started at the Smiths parking lot because it is closer to the part of the trail where it becomes dirt. Since the dirt part is enclosed completely in the middle anyway I'm not sure if it made a difference but whatever. I ran out with Sarah and Hannah until they took off, and ran a mile with them after turning around but after that was on my own. 7:28 average pace.

4 miles in the morning with Ellie in the stroller. It was raining on the way to the Jordan River trail so I considered not running with Ellie and maybe trying to double in the evening, but it stopped by the time I got there and didn't rain at all during. It was a nice run.

For practice I joined the afternoon group. Because there was lightning, we weren't allowed to run outside, so we went to the student life center instead. I did 8 miles on the track, the first few miles with teammates before they hopped on treadmills.

There was lightning again today at practice time and on the forecast it didn't look like we would catch a long enough gap between flashes to get our workout in outside, so we hit the treadmills. I went to the Smith with Hannah, Giselle, Sarah, Shaylen, and Andrea. The treadmills were set in two groups of three so I ran next to Hannah and Sarah since they were in my group. The workout was a 7 mile tempo. My group was supposed to warm up the first mile, getting to 6:40 pace. Over the next mile and a half we had to drop 10-13 seconds in our pace, and the next two sets of mile and a half after that. Then we were supposed to maintain pace the last mile and a half. I used my watch for splits and got 7:28 (finishing at pace), 9:49, 9:31, 9:13, and 8:59. It was hard! And I rained sweat all over my treadmill, but it was a good workout. Cooled down 2 more miles before finishing with strides. Weight out was only .5# less than weight in.

There was lightning again before practice today so Shaylen and I started our runs on the treadmill. After about a mile we had the all clear so we went outside. We ran fruit loops and then after Shaylen turned around I continued above the zoo and onto Wasatch on my own. The wind chill on the way back was awful! I was glad to finish that run.

We had a workout on the balliff today. We did the usual warmup (we saw a snake in the gutter!) and then strides and drills on the field. The workout was three sets of 200, 300, 300 with equal jog recovery. I hit 41-42s on the 200s and 61-62s on the 300s. Cooled down to finish with 8 total.

Rode the bus to Montana today. We did a run at a park and then did drills before going to the course. We ran the last mile of the course and then switched to spikes for strides. 

This morning at the course it was cool and frost covered. 50 minutes before the race we started our warmup. That plus the strides and drills got me 2.25 miles. I changed shoes and then did strides on the starting line. The plan was to work on our pack running again. Kep determined our starting positions in the box, I was second row center because I don't get out as fast as my teammates. When the race started, I found myself too far back once we had to collapse in after the opening field. But I didn't think my team was in the best place either, with the complete Idaho State and Utah State teams in front of them. After about 800 meters I finally was able to get in the pack with Andrea, Jessica, and Jocelyn. The first mile was around 5:53-54, slower than my two previous mile splits on this course (so glad I documented it all in this blog) but knowing I got to that point with my teammates and there were still two miles left in the race I knew it was ok. We didn't really have a set point where we were going to break away and really race, but I wasn't going to sit behind the other teams and wait because that's not a race. I started to move up through the packs, and then once we were through the wooded part and back on the grass again I was towards the front of the Utah State pack. A few of their girls pushed up so I just went with them. There were a few Montana State girls ahead of us, and two who had really gone out up there, so they were the targets. Coming up on the 2 mile mark there were two Utah State girls up there, one had caught one Montana girl and was working on the other. Another Utah State girl and I passed the Montana girl as well and kept moving forward. During the last mile with probably around 800 to go I felt that I was closing the gap on the Montana girl and USU girl. Andrea caught up to me at that point and I really wanted her to come with me, but she fell back and I was on my own again. The two girls ahead of me were contending with one another and I was too far back to be in it with them. The USU girl passed the Montana girl on the home stretch (those rolling hills are the worst) and then once I got past the rolling hills there was a USU girl on my shoulder and she really made me kick. I got her by .13 or .23 seconds. Also I ran the same time and got the same place today as I did on this course two years ago. Talk about consistency. Afterwards I went and called my mom and told her I got third. I didn't realize until awards that I was actually 4th because there was one girl who had taken off at the beginning and finished about a minute before everyone else. I didn't even see her at all. I guess that is what happens when you don't get out fast enough, you miss things. I cooled down as much as I could before awards and then after until we had to get on the bus. I was just a half mile short of what I was supposed to hit today. I'm really happy with how the team did today, there was just 14 seconds from our first to fifth place! And we won by 4 points!  All of our top 5 made top 10, so that was also really neat! It's always a great day to be a Ute!

Today for practice we started on the track for a mile before going out.  To keep it flat, we did the Albertson's loop.  I was running with Sarah, and the two recruits came with us, so it was a great opportunity to talk to them.  I'm not sure what happened to everyone else, but they probably should have been with us since the recruits were...  At the track we finished with strides.  The hurdles got put away before Sarah and I got to do our hurdle drills, oh darn...  Weights took a while but I was with Nikki and Claire so we got them done quickly.  I have a test and a paper due this week and a book report and another paper due next week so yippee!  At least we aren't traveling.

This afternoon we had a 7 mile tempo on Jeremy Ranch Road.  Not my favorite place to run.  Or anyone's I'd bet.  It was only slightly better than on the treadmills, because around mile 4 there is loose gravel and rolling hills and the effort we were supposed to be at by that point felt pretty much impossible.  We warmed up 4 minutes out and back and then got into groups for distance and pace.  I was with Sarah and Hannah.  The first mile was 6:52, so a little on the slow end of what our goal was for the end, but Kep said to error on the side of too slow.  Then we picked it up too fast after that.  The next mile and a half were 9:50, right around last week, but the next were 9:25.  After that I was able to hang with Sarah and Hannah for another mile before I started to lose it.  The last 2 miles dragged on forever and I was by myself and couldn't make myself pick up the pace to where it needed to be.  I was so glad when I finally got to 7 miles and was able to be done.  We cooled down a mile and then did our drills before piling in the van to go back where we had started.  It was a long drive, I can't believe we ran all that way. The end.

This morning I went running with Shaylen and Sadie.  We did the first mile on the track, and appreciated how flat it was especially after our terrain yesterday.  Then we did the Albertson's loop.  Sadie turned around early but it was nice to run with Shaylen.  Running is a great way to get to know people.  We averaged 7:36 pace, then did 50 meter strides and cooldown drills. 

Today I went running with Sarah, Nikki, and Shaylen up on 11th Avenue.  Albertson's loop and Wasatch get old really quick.  Sarah and I ran up City Creek a little past the gate, turning around when we got to 4.  On the curb at a house on 11th, there was a carseat base that matches the one Jesse and I already have!  So I drove back later to get it :)  running is the best way to look through trash piles/ see what people are getting rid of for free!  I might be doing a lot of runs in the avenues next summer come garbage pickup time... 

Today we had a workout at Sugarhouse.  We warmed up around the perimeter of the park and then did our strides and drills.  The workout was two sets of 500, 1k, 1k, 500.  The 500s were at goal race pace (82 for my group) and threshold pace for the 1ks (3:45 for my group).  The recovery after the first 500 was 1:30, we had 45 seconds between the ks, and 1 minute after the last k.  6 minutes between sets.  My group was Sarah, Hannah, and Giselle.  My times were consistent at 1:46, 3:40, 3:51, 1:47 for the first set and 1:47, 3:45, 3:50, 1:46 for the second set.  And for the first time in a while I felt that I was able to feel what the pace was supposed to be without dying just trying to go whatever pace my group was going :)  Cooled down to get to 9 total.

Nice morning long run in Park City.  I ran out with Hannah and Sarah, then back with Sarah since Hannah had to turn around early.  7:25 average pace.  It is really nice to get to run up there in the fall and get to watch the leaves change.

For today's run we weren't specifically told to run the first mile on the track, so we didn't.  We did a version of Albertson's loop but backwards, and going out on 1900e.  We stayed together for the first mile, then I ran with Sarah the rest of the time.  Strides afterwards and cooldown drills before going to lifting.

Today we had a threshold workout at Liberty Park.  We took Trax down to 900e and then ran to the park and the long way around for warmup.  Then our strides and drills.  The workout was two sets of 11 minutes with 2:10 rest.  Each half mile we were allowed to drop 3 seconds on pace in the first set, 1 second on the second set.  I was in a group with Giselle, Jessica, Shaylen, Andrea, and Nikki.  It was a great group to work with!  And we hit our times right and it felt like it was supposed to for the efforts.  Afterwards we did four 30 second strides as a group and then cooled down to the Trolley Trax station.

This morning I took Ellie running in the stroller.  We ran on the Jordan River trail.  It's no Park City, but watching the leaves fall along the trail is a pretty fall sight.  It helps also when you don't run this trail every day.  Also I avoided here for a while because there were some construction projects, but they seem to be done, at least on the part that I ran.  Made today a fun day with my baby, going to Chicago with the team tonight en route to Notre Dame to race Friday.  I have the best husband. :)