You've got to want it to win it

This morning I ran to Steiner, where I biked for 20 minutes, and then I ran home.  Then I did some arm swings.

Rode the bus all day and made it to Cedar City in plenty of time for the race.  About 45 minutes before my race was supposed to start I began warming up.  My legs felt so sore, I warmed up for a total of 20 minutes and then stretched.  Then I changed shoes and headed to the starting line for some strides.  My focus for the race was to try and use my strategy I had last year (I still don't quite have back my mental strength from time off).  In the start I got into a good position, 4th right behind the leaders.  About the first lap where it goes to the track I took the lead.  Coming around a sharp turn getting off the track I almost fell, but ended up doing a duck and spin move, which was successful because I didn't fall and I kept the lead.  I held it for about a lap, coming onto the track the next lap around I got passed by 2 Cedar girls.  My legs gave up then and felt tired and I couldn't push myself to try and keep up with the girls that were passing me.  On the third lap (which is shorter than the others) coming to about the track a girl was passing me but since there was about 300 left I tried to stick with her.  I held her off for quite a while but she got me at 50 meters to go.  I finished 13th which got me medal.  I wish I had my legs back, but I held on for longer than at Orem.  Afterwards I changed my shoes and did about a half mile cooldown.

This morning I got up early and went for a run with Amanda in St. George.  We spent the night with family so we just kinda followed the roads and didn't really know where we were going.  Since it was early there was no traffic and we ran in the middle of the roads.  We stayed on one large road most of the time, which took us down to Costco.  Then we had a flashback to our freshman year at the Pineview Invitational.  We remembered that we had run to Costco and had samples and stood in the freezer.  And got ice cream.  Then we had the idea of trying to find Pineview high school.  We couldn't see it, and just followed some roads.  We went past an elementary school.  We turned around at 25 minutes and took the same route back.  Right before we went back to the main road which we followed we realized that we had found Pineview when I noticed a panther on a sign and realized what it was for.  And we saw that we had missed the track the first time because there were plants growing on the fence.  Then we just ran back to where we were staying.  When I google earthed the run later it said it was 5 miles (but I think it might have been 6, since we were out for 50 minutes and at lower elevation than we're used to).

This morning I went to Steiner for 40 minutes on an elliptical.  I did 5 minutes warmup and then set it to interfvals.  I think it ws about 7 sets of 2 minutes on 2 minutes off.  Then I did a 5 minute cooldown.  Then I stood on one foot on a blue circle and threw and caught a medicine ball (an exercise to strenghten ankles).

After school at the track we did a mile warmup, a mile speedchanges, and then a mile of Js, and then 2 stadium grass laps cooldown.

Today we kept a team tradition alive by volunteering at the Food Bank.  Afterwards we went for a short run through Peace Gardens.  We sort of stayed in a group, but none of us went the same way.  We had a good time and enjoyed being there.  Then we watched a movie and had a team dinner.  We're all excited for regions tomorrow and I know we can make it to state.  I wish everyone on the team good luck.

I was nervous and excited for the race today.  I knew that to do well I would have to go out hard and push the whole time (I knew that I wouldn't have that strong of a kick).  I started with about a 2 and a half mile warmup.  Then I walked for a little bit and changed shoes and went to the start.  I was kind of cutting it close to the start, I was only able to get one stride in.  I ran it tall and felt strong about it.  I went out hard at the start and quickly took the lead.  Immediately I felt like relaxing and sitting back for the rest of the race, but I think I got my mental toughness back because I kept pushing the whole time.  I think my first mile was at about 5:56.  I could sometimes see Kate's shadow behind me, and sometimes I could hear her breathing.  I stayed in the lead until a little after the 2 mile mark.  At this point I wasn't quite sure where to go (about where 'the finger' is, I remember when I was a freshman some of my teammates went off course there and had to run back and do it again) so I fell back and let Kate take the lead.  If I had known I think I could have pushed to stay with her and leave it to the kick.  Up the final hill which we run at practices sometimes I started kicking and was closing the gap a little bit.  I finished in 2nd, about 20 seconds behind Kate.  And, for my first time ever, I broke 19!!!!!  And afterwards I was told that both Kate and I beat the third place girl by at least a minute.  The girls team took first, we beat Woodscross by 1 point!  Such an exciting day.  My goal is to get in some quality workouts between now and state.  I know the course there for sure, and I want to get into the top 10 this year, if not the top 5.  I think I finally have my legs back, though I'm going to make sure to ice and keep cross training.  And I was a bit worried at some of the downhills about overstriding, but my femur doesn't hurt so I think I'm healed.  I'm so happy that it has been such a great day.

After school for workout we went to the Pipeline Trail.  The mountains were lovely, some trees had orange and red and yellow leaves, and some were still green.  We ran out for 25 minutes and then back.  On the way back I jogged the last mile and a half (from the bridge).  The temperature was a bit cold at first but it felt really nice once I had warmed up a bit.

This afternoon for workout we ran to Sunnyside Park and did a lap for warmup.  Then we did a few strides.  After resting a few minutes and stretching we did a fartlek workout.  We ran on and off according to Bill's whistle, we didn't have set times we were supposed to go for.  I found that it was easier to mentally focus this way.  I got in about 9 laps (600 meters each) during that.  Then we did a 2 lap cooldown. 

The cross country team got to run the torch at the homecoming game, we did about a quarter mile.

I ran from my house up 1300 south to Wasatch Drive.  Then I ran along that to above the zoo and turned at Sunnyside.  Then I ran down to Greenwood Terrace, and turned, and took 1500 east back home.  It took me 42:30 so I had a good pace I think.

In the evening I went to Steiner and biked for 25 minutes.  Then I did 3/4 a mile on a treadmill.

We did a speed workout today after school.  We started with 3 laps warmup, 3 laps speedchanges, and a lap recovery.  Then we did four 400s.  The wind was going north, so the last 100 on each of then we were running into the wind.  The first one I hit 1:21.  Then the second and third I drafted and got 1:17 and a 1:16.  Then I had to battle the wind for the last one and hit a 1:19.  Then we did eight 200s.  The goal was after each two to knock off a second.  My times were 40, 39, 38, 37, 37, 38, 36, 37.  Afterwards we did 2 laps around the stadium for cooldown.

For practice today we ran to the drinking fountain at Shriner's and back.  I kinda pushed the way there, then relaxed a bit on the way back.

This morning I went to Steiner and biked for 30 minutes.

After school for practice we went to Cottonwood Complex.  We did just over 10 minutes warmup, then 5 strides.  That was about a mile and a half.  Then we did Bertha 4 times, all the way up and to the fence.  That is 400, and then we haad 400 recovery.  My times were 1:27, 1:26, 1:28, 1:29.  Then we went to another hill which is shorter but steeper but we ran out to a fence that was farther away, and from there turned and went down to the sidewalk, then jogged back to the start.  The whole push and recovery was probably about 800.  One of them we did shorter because a race was going by, so it was about 400.  My times were 1:48, 1:49, 1:25 (the shorter one), and 1:43.  Then we did about a 10 minute cooldown.  Then I got to watch region 2 race, it was cool to watch. 

My legs didn't hurt today, and I felt strong.

This morning I went and did elliptical for 30 minutes on the cross country setting, then I did a 5 minute cooldown.

After school the workout was going to do laps in the gully.  I wasn't feeling too well, I made it just inside the gully and felt too sick to continue, so I walked back to the track.  

I just got back from instacare and found out that I have the flu (the first time in my life) so I'll have to take some time off.  Hopefully I recover before state.

I felt well this morning, so I decided it would be alright to run.  My sister told me that the instructions from the coaches were a mile warmup, 2 miles speedchanges, and a mile cooldown.  I just did 1 mile of speedchanges, I didn't want to overdo running for my first day back from being sick.  My legs didn't want to go at first, probably from staying home all day yesterday, but I was able to maintain a good pace.  I ran to the track, then stretched, did my speedchanges, got water, and ran back home. 

I kept a relaxed pace.  I went to Sunnyside, did 1 lap, and back home.

Today we did our final workout as a team to prepare for state.  We started with 2 stadium laps warmup, then 3 laps speedchanges with a lap recovery.  Then we jogged to the 200 start for 3 200s.  I hit 38, 37, and 37.  Then we rested for 4 minutes before doing a 400 with the goal being to try and hold the pace of the 200s.  I got a 1:13 (PR!).  Then we did 2 stadium laps for cooldown.  We stayed mostly as a group today, which was fun I think.

Easy mile this morning.  Hoping for a great race tomorrow.

I started with about a 2 mile warmup with Amanda.  Then we went to our stuff and stretched and changed shoes.  Then as a team we went to the line and did a few strides.  We had a good box.  The start went well.  There was a lot of pushing at the top of the hill at the start of the race, I tried to get out of that quick.  Then I worked my way to the lead pack at almost the mile mark.  Then I just kept working up, staying behind other runners to draft.  At about mile 2 Kate and I were right with each other up until the 800 left mark.  Then some girls did a speed change and took the lead.  Then I knew that I would have to push if I wanted to maintain a good spot.  I ended up at 6th and I knew that there were some girls close behind be as I could hear people cheering for them.  I tried to create a gap, and succeeded, but I knew that to keep it I'd have to stay pushing.  Coming to the finish around the track, I started my kick when I saw the clock at about 18:40.  I met my goal, I was in the top 10 and I broke 19!  It was a great day and I'm glad that I was able to come back into the season strong after my stress fracture.

Here is a  link to the results:          http://www.runnercard.com/runner/data/463/2083/Result/4A_Girls_3_Mile.htm   

This morning I ran to Sugarhouse, did a lap on the outside, and returned home.

After school I ran from my house up 1300s to above the zoo and down Sunnyside to 1500e and back home.

I ran along 1500e to Sunnyside Ave, then up to Foothill and down 500s to 1300e and home. 

This morning I ran out to 3300s on 1700e and Imperial Street.  I didn't realize, but there was a 10k going on, and I ran on part of the course, though I was going the opposite way of the runner.  Then as I was returning, I saw the racers again as Sugarhouse Park.  I've never had that happen before, but I think it was kinda funny.

Though there wasn't practice, I went to the track for a workout.  I started with a mile warmup, then a mile speedchanges.  I got a really bad sideache near the end, that hasn't happened for years.  I stretched until it was gone, and then I started some 400s.  The first I hit 1:31.  Then I did 200 recovery.  I pushed harder the second one.  Its so much easier to workout in a group.  I hit a 1:25, then a 1:22, with 200 then 400 recovery.  Then for cooldown I ran home.

I went for a run in the snow today.  I got out my tights, underarmor, a long sleeved shirt, gloves, and a hat to stay warm.  I ran to the cemetery on 3300s and back.  I took my garmin with, I'm trying to figure out exactly why it isn't picking up satellite and trying to get it to recognize it.  When I was stopped at a light it almost got it but then lost it when I started running again.  I'll keep working on it.  It wasn't a bad run, much better than last year when the snow started.

Today it was 40 degrees, so definitely warmer than yesterday.  I ran up 1300s to Wasatch Boulevard and then turned and ran over by the zoo and down Sunnyside.  Then I ran along 1500e to complete the loop.  

It was about 47 degrees today, so I decided it wasn't too cold for shorts.  I ran to Sugarhouse Park, then did some sets of 1 minute on 1 minute off fartlek.  I did 12 sets, which got me halfway through a second lap.  I saw Amanda at the start of the second lap and she ran the last 4 with me.  Then she kept doing laps and I ran home.  As I ran I saw Taylor and RJ heading for the park.  Then when I got home I told my sister to go run at Sugarhouse so she could see all of them too.    

Today I ran to Sunnyside Park, did 2 laps, and back.

I ran to the cemetery on 3300s, and then back.  It took me about 52 minutes, and it felt easy and relaxed, that is a great pace :)