You've got to want it to win it

This morning after arriving at the course in Boulder, we started with a team warmup.  The team went for about 12 minutes but I went longer with some of the other girls and then I finished at about 2 miles.  Then I joined the group in the drills and strides.  Then we changed shoes and headed over to our box for some strides.  We did our team prayer and cheer and then got on the line.  When the race went out I had a good opening and was able to get right where I needed to be.  I was towards the front of the pack, and by the 1k it was a pack of 4 that included me, a girl in blue, a girl in white over red, and a girl in red over red.  The girl in blue was a few meters ahead of the other 3 of us but I figured not to worry about her now since it was a 3 mile race.  Going around turns it was difficult to decide if it was better to use the tangents which went through some soft sand or to stay a little bit longer on the firm ground.  I mostly just did whatever the other girls were doing.  For the 2 and 3k we ended up in more of a pack, but right after we passed the 3k mark the girl in red over red made a move to breakaway so I went with her since I knew if I didn't then I would probably lose her.  That whole K was uphill and I didn't gain much on her but we broke away from the other girls.  Then an unattached girl came up and she passed me and proceeded to pass the other girl.  I knew that because the other girl had been passed, it was likely that I would be able to pass her as well because that's how the mind works in races.  After getting around the pond at the top of the hill its downhill the rest of the race until the finish so I pushed with all I had left.  I passed the girl in red and I stayed about the same distance behind the unattached girl but focused on catching up to her all the way down to the finish.  Right at the finish there is a slight uphill but I just powered right up it and finished in 18:23.  Because the other girl was unattached, she didn't score which meant that I scored 1 and the Utes ended up winning with 33 points overall.  Afterwards we ran a mile and a half cooldown as a team, but then I wanted to do more so I did another mile and a half and the team went back to the hotel to take advantage of the showers which we had earned.  

Today we had a recovery run.  We did the zoo loop.  Mostly we stayed in a group up until Wasatch when people started turning around as they needed.  I was with Hilary and Kate wasn't too far behind us.  We turned at half an hour.  On the way back Hil and I don't know where Kate went but we went through the golf course on a little trail that took us over a bridge and out of the course kind of by the post office.  Then we went back to campus and at the track we did 6 strides and 4 drills.

 Today we had a workout at Sugarhouse Park.  We met near the first pavilion in the park, the one by the starting line of the state cross country course.  We started with an outer loop of the park for warmup and then our usual strides and drills.  Then we changed shoes and Kep explained the workout.  It was four 200s (not really, just 30 seconds) with a minute recovery, then three 800s at race pace with 2 minutes recovery, then four 1000s at tempo pace with a minute recovery.  I was with Bekah for the workout.  We did the 800s on a loop that goes up the first hill of the state course and cuts down the hill near where I've heard the old road was.  For the 1000s we ran around the pond and then across the bridge and up along the river for a little bit and then cut over through the trees and back by where we parked to finish.  On the 800s I hit 3:03, 3:01, 3:02.  On the 1000s my times were 3:56, 3:53, 3:56, 4:03.  Then we did a cooldown picking up the course and then some, I went until I was at 9.

Today was the region 6 championships at Cottonwood Complex and Kep said I could miss the team meeting to go watch my sister! Starting just outside the E HPER building I ran all the way to the complex. It was 6 and a half miles there and then I did 3 laps around the baseball diamonds until I was at 8 miles. Later when the East girls were starting on their warmup they wanted me to come with them so I ran a mile with them. Throughout their race and the guys race as I ran to different parts of the course I ended up with another 2 miles. It was exciting to watch Natalie take first, Abigail take second, and Sarah B. take third! And the guys team took third, qualifying for state!!! It was a great day and I'm happy I got to go watch Abigail race :)

This morning we had weights with Coach Rufino.  This afternoon we had a Kenyan run at Liberty in the cold sleet that came too early.  For warmup we ran to the park from the 900e Trax station.  Then we did strides and drills, altering the routine to exclude the drills that involve us laying down since the grass was wet.  Then we changed shoes and broke into groups for the workout.  I was with Hilary.  We were the 3rd group to start and we were 40 seconds behind the previous group to start and 40 seconds ahead of the last group starting.  We were supposed to hit 6:50, 6:30, 6:10, 5:50 but we ended up hitting 7:01, 6:43, then Hil was a little ahead of me and gradually pulled away but for the last 2 I hit 6:31 and 6:30.  Then we did for 200 meter strides and changed shoes and I ran to the Trolley station with Nikki D., Andrea, Macee, and Kate.  Afterwards I went and talked to Hanah because my quad has been tight but this week my right hip has been hurting too, at about the same spot as it did when I had a stress fracture 2 years ago.  She told me to cross train tomorrow so we'll see how that goes.  :(

This morning after I was all done with class I went to Steiner and pool ran for an hour.  It felt great but made my arms and legs kinda tired.  After I finished I went to the training room to see Hanah and she had me get on the bike for 10 minutes and then stretch my hamstrings and roll out my quads since my right thigh has gotten even tighter since yesterday :P  After rolling out and stretching for a few minutes my quad was hurting pretty bad so Hanah rubbed it out for me and then stretched it for me and finished with wrapping ice on it.  We'll see if it has improved tomorrow I suppose.

Today instead of going for the long run with the team I was supposed to stay on campus and run in case my leg hurt.  I started with a lap around the Huntsman building to see how it would feel and that was enough so instead I went to the training room and biked for an hour and 20 minutes.  Then I stretched out a bit and finished with a 17 minute ice bath.

This morning before workout I went to go see Hanah to see if I would be running today.  She told me I'd be seeing the doctor later so I just cross trained.  I started with 40 minutes on the bike because the pool wasn't open yet and then I went and did a Pfitzinger workout in the pool because the group was doing an interval workout today which I missed out on.  In the pool I did 5 minutes warmup and then a ladder of 1 minute on, 1 0ff, 2 on 1 off, 3 on 2 off, 4 on 2 off, 5 on 2 off, 5 on 2 off, 4 on 2 off, 3 on 2 off, 2 on 1 off, 1 on 1 off.  Then I went to the training room and took an ice bath for 15 minutes and I'd have to say it is the coldest ice bath I have ever taken!  After that I went to the doctor's office.  He doesn't think that I have a stress fracture in my femur like last time, but tomorrow I am getting an MRI of my pelvis and he's reviewing it Wednesday.  He also said that he might want footage of me running because he can't figure out why I got injured seeing as my bone density is healthy and I was coming down in my mileage.  He thinks it may be mechanics so that's what we're trying to find out.

This morning after weights I went to Steiner and did a pool running workout.  I did 5 minutes warmup, then 6 sets of 2:30 on with :30 off, and then 5 minute cooldown.  I'm getting an MRI today and the doctor will look at it tomorrow.  As I was leaving weights I ran into Kep and he said that he is planning on me going to Arkansas and finishing the season unless the results from the MRI yield something big.  

This morning I went back to the doctor to get the results of the MRI.  Fortunately, I do not have a stress fracture! :)  It turns out that there is a disc between some of my lower vertebrae in which the fluid has drained so the disc is protruding a bit and has been hitting a nerve.  I can still run so that is very good news.  I am not supposed to do squats for a while but to work on core instead.  I went to the training room and did some core and then went to the locker room to meet the team for practice.  We were up at the track today.  We did about a 15 minute warmup and then our drills and strides.  Then we changed shoes.  The workout was six 1000s and then four 200s.  I was with Hil.  Kep marked spots on the straightaways coming out of the curves where we ran each lap on the turf so that we would have a softer surface some of the time.  Hil and I took turns leading.  We hit all of our at even paces and the times for each were pretty close.  We hit 3:56, 3:52, 3:52, 3:54, 3:53, 3:54.  We had 45 seconds recovery between each.  On the 200s we had 2 minutes between each, and I hit 37, 37, 37, 35.  Then I did 8 laps cooldown on the track to finish.

This morning I got up and ran 4 easy miles on 1400e to 1700s and back 4 times.  My Garmin wouldn't turn on or I would have gone on a more exciting run.  After that I went to Steiner and biked for 40 minutes.  Later I went to the training room and did more core exercises before going down to the airport with the team for Arkansas!  

This morning we went to the course to check it out and do an easy premeet run.  We ran most of the course, but walked the last half mile.  My hips were pretty sore the first little while but by the time we were done I felt great.  Then we had 4 strides to do so Nikki and I did one into the finish and then we did 2 coming out from the start and then our last one into the finish again.  Then we did a few light drills.  Back at the hotel I iced a bit and I'll probably do estem later.

This morning after arriving at the race course and getting our tent set up we had a little time to relax before starting our warmup.  We warmed up on a trail to the side of the park where the course was, we went out 7 minutes and back.  Then we went to see where our box was, we had number 12 which was at a good spot because it wasn't on the same side as the fence where the course narrows after the start.  We did our drills and strides there, and then went up to change our shoes and get back to the line.  When the race started I got out with Nikki and Bekah.  For the first little bit I was with both of  them but eventually I passed Nikki and didn't see her the rest of the time.  Bekah was slightly ahead of me as we went around the first turn and up the only hill in Arkansas.  At the mile where there is a slight downhill I got ahead of her but she caught back up and was ahead of me again.  The whole race it seemed like I was just passing people back and forth.  I could see a few girls in purple ahead of me so I made it my goal to pass them and I worked on it the whole time.  At 2 miles I was at 11:45.  After doing the lap around the starting field I passed some of the USU girls and that's when I finally felt like I was in race mode.  For the rest of the race (which wasn't that much anyway) I pretended that everyone was cheering for me.  Looking ahead of me at the large pack between me and Bekah I thought to myself "We don't need all these points" so I passed a lot of them with the motivation of lowering the team score.  Getting back up to the top of the hill before going down I knew there was only a half mile left then so I also made the goal to pass a lot of people going down.  I finally caught two of the girls in purple and then on the final stretch I outkicked the other girl in purple and finished just ahead of her.  After everyone was done we changed shoes back and went for a short cooldown.  My hip/back didn't hurt at all during the race but I could feel it flare up a little bit afterwards.  I'll just continue to use the estem on the way home and next week and hopefully I can get back to higher miles without pain.

This morning I woke up with a cough in addition to the stuffy nose I got in Arkansas so when it came time for practice I had permission to run on my own for the sake of keeping everyone else healthy.  After class I went to the training room and did my core before going home to go run.  I ran to Sugarhouse and did a counterclockwise lap until I was at 1700e and then went out of the park and then went to 2700s and cut down to Imperial Street and took that to 3300s and then went up to Melbourne Street and took that back and cut down to 1800e at 2700s.  I did the part in the park backwards of what I had on the way out and then back home along 1500e.  I had some good practice at snot rockets today.  Good thing I was running alone since the wind carried some of them quite far.

This morning we had lifting. I didn't do stuff with the bar because of the disc in my back so I just did other stuff that Coach Rufino told me to do. This afternoon we had the only workout in President's Circle for the season! For warmup we ran up above the track and then cut down along the road north of campus and then followed a sidewalk which took us right by student services and then cut down to the circle. Then we did a lap just to see the route for our speed today before doing our strides and drills. I didn't bring my flats because I didn't want to risk injury since I am still sick. Kep took a long time explaining the workout which is pretty typical and then we did a few strides to get back warmed up. The workout was three 1000s at threshold pace with 1 minute recovery, then five 200s with 2 minute recovery, and five 400s starting slower and dropping 5 seconds each time and starting at 75 seconds recovery and dropping 15 seconds each time. I ran with Hilary and Nikki. We hit 4:02, 4:05, 4:05 for the 1000s, then I didn't time the 200s since those were just for turnover. On the 400s we were supposed to hit 1:45, 1:40, 1:35, 1:30, 1:25. Because of the hills just on the south side, usually we got lucky and ran most of them downhill except for the last one which was about half and half. We hit 1:45, 1:34, 1:35, 1:33, and I'm too embarrassed to post the time for the last one. Just kidding, it was 1:39 but even as I finished Kep still told me great job just like he always does. Cross country isn't as fun anymore. Bill would have yelled at me if I pulled that off. I'm struggling to find motivation right now I guess. For cooldown I ran out to Foothill and then went up South Campus drive and through the Institute parking lot and back to HPER where I ended with 8 miles. Then I went and did my core work in the training room.

Today for the first time, I got to go to the state meet as just a spectator!  Ben and Emilie came up from Ogden to watch Abigail, so when we got to my house Ben and I ran to Sugarhouse Park to get some of our mileage.  I went over to the East tents and when Bill got there he wanted me to run with him to see if we could find the girls team warming up.  Ben saw his team then and I lost him from that point but I was running around the park cheering for Natalie and the other East girls.  Bill and I watched the start from up on the hill to see how the girls would get out and then I was up at the top of the hill about where they come off of the road and back onto the grass.  Then I was at the mile mark and after that I went to the other side of the river to the hill after the pond.  Then I went down by the parking lot and after that I needed to get to the other side of the river but the bridge was closed so the runners could get by so I ended up just running right through the river.  Ben had just found me at that point but he didn't follow me through the river so I lost him again.  I saw Natalie and Abigail come up the hill towards the track and then I ran into the stadium to see them after they had finished.  I walked around with Abigail a bit after her race because she wanted me there and I assisted her to buy a t-shirt and some gatorade.  After that I went and ran a bit more, I got a bit more mileage during the 4A guys race.  I finished before the 5A boys started so I got to cheer for them too.  Abigail and I were with Liz so we were cheering for Davis. It was exciting to get to watch all of the races for once and I enjoyed being back with the team even though I wasn't racing with them.

This morning I went to lifting with the team but did a separate workout because of my back.  In the afternoon we had a speed workout that wasn't threshold!  We did about a 2 mile warmup ending at the track and then we did our drills and strides.  Then I changed to my spikes.  The workout was two 200s, three 800s, a 500, two 800s, and another 500.  I ran with Bekah and we were supposed to hit about 2:50 for the 800s.  We took turns on the inside.  On the 200s I hit 37 and 38, and on the 800s I hit 2:50, 2:48, 2:45, then a 500 in 1:41, then 2:47 on the last 800s and 1:40 for the last 500.  I ran 300 recovery after the 500s during the 4 minute rest, for the 800s we had 2:16 rest between each.  For cooldown I ran 10 minutes with Macee on the track and then I went backwards when she was finished.  Afterwards I went to the training room to do my core.

I went for a run with my sister today.  We ran almost to Nelson's house but then Abigail wanted to turn around since she's sore so we ran home and then she got my bike and biked as I ran.  We went to campus so I could stop by the training room to do my core and then we went back home.  That part was 5 miles and I didn't feel like doing another so I stopped at 7.

Today we went for a long run in Park City.  I would have liked to do 12 miles but before we began Kep said for the freshman to do a little bit less than we would normally so I just decided to do 10 miles instead.  This meant I wouldn't reach 50 miles for the week but oh well, its my fault for not doing the extra mile yesterday.  I went out 5 miles and back.  On the way out I was with Hilary and Bekah but I turned around before they did.  After we got back to campus I did my core in the training room.

Today we had a speed workout instead of tomorrow and Thursday because its conference this weekend.  We took trax down to the 900e station and ran to Liberty Park for our warmup.  Then we did our strides and drills.  I didn't feel like bringing my shoes so I just stretched while the other girls changed theirs.  We were doing three 1 lap (1.5 miles) repeats with 2 minutes rest in between and then four 200s with a minute rest in between.  Alyssa and Amanda were in their own group, and the rest of us were in one big group.  We were supposed to switch off the lead about every half mile or so.  The goal was to be at a threshold pace and on each set pick up the mile pace about 7 to 10 seconds.  I didn't split time the laps but from the girls who did time it I know we picked it up as we were supposed to.  I led a bit of the first part of the first lap and then stayed about in the middle of the pack the rest of the time but then on the second part of the last one I led for a bit.  The last half mile for each set we picked up some of the times but I tried to hold back and just let the other girls do the work.  After the strides and hearing the plans for the week from Kep, I ran a cooldown with McKensie and Macee back to the Trolley trax station.  I had planned on running up to the 900e one but I felt really sick when we stopped so I decided I was done.  When we got back, I did my core in the training room and then I did estem and an ice bag for 20 minutes.

Today was a recovery run but most people were cross training so it ended up being just Hilary, Kate, and me.  We ran through the golf course and on Wasatch Drive and then turned around and went back the same way.  Then we did a few strides.  I went to the training after room to do core and roll out, and then I did estem and ice bag again.

Today we did our second workout for the week and final workout before conference.  For warmup we ran up above the track and into the Avenues and back to the track to get about 15 minutes warmup.  Then we did our drills and strides before changing shoes.  The workout was two 200s with 200 jog in between, a 1200 with 3 minute rest, then seven 400s with 90 second rest.  The 200s I did in 38 and 39, and then the 1200 I hit in 4:23.  I took a lap recovery after that before we started on the 400s.  Kep wanted us to work on getting out fast and then settling into a comfortable pace, like in a race.  There were so many of us in the group doing 400s that it made keeping the pace was hard and we were running our splits all over the place, and Kep wasn't happy with us so he made us do an extra at the end.  The first few we were working on going out fast and then keeping a good pace, and for the last few we were working on hitting negative splits.  I'm not sure if I remember correctly, but we hit 1:27, 1:23, 1:21, 1:22, 1:24, 1:26. 1:29, 1:23.  Afterwards I changed shoes and ran a cooldown with Macee on the track.  When I was done I went in the training room and did my core.

Today we had an easy run and strides in preparation for conference this weekend.  We ran out and back on Foothill, I turned around at 2 and a half.  Up to that point I was with AuraLea, Hilary, and Alyssa.  On the way back I was on my own but then Nikki and I went and did our strides and drills together.  We did 8 strides and then after the drills I did another tenth of a mile to get to 6 total for the day.  Then I went and got ice wrapped to my hip before going to the meeting.

Today after arriving in Phoenix and getting to our hotel, we went to check out the course.  I ran through it with Nikki and Macee, though Macee only did 20 minutes with us and then went to do her strides.  Nikki and I stopped at 3 miles to stretch for a minute before doing our strides over the rest of the course.  I like the course, it seems a little rolly but not too bad.  Also the finish is slightly downhill (not much since it is a golf course) but every little bit counts!  After we were done I just did a little extra to get up to 4 for the day.  I'm excited to race tomorrow!

This morning after we arrived at the course and got settled for a bit, the team got together for a warmup.  We followed a golf cart path and then ended up by the course so cheered for some of the guys as we ran past.  Then we turned around and headed back to our tent from where we went on to to our drills and strides.  Then we changed shoes and got our chips ready and headed over to the line.  We still had plenty of time so we did our cheer and prayer and continued to do a few strides.  When the race started I felt like I got out great.  Some of the other teams by us go out faster so I was able to give myself plenty of room by filling in behind them.  I could see the large pack in front of me and knew it was going to be a lot of work passing people to get to where I needed to be.  That was my focus of the entire race, picking people off one at a time to keep moving up.  The field started to thin out a little bit around the mile mark, which I hit at 5:33.  Hearing my time and seeing it on the clock I think gave me adrenaline to keep pushing because I knew that as long as I didn't crash and burn the rest of the race that I would get a PR!  As I continued to keep passing people and working up to the next string of runners I pretended that everyone was cheering for me and I paid close attention to what spectators were telling their runners which helps me a lot.  At the 5k mark I think my time was in the 17 minute range, having a fast field of competition definitely helps.  I devoted the last K to making sure that I was giving up everything I had left since I knew it wasn't that far to the finish.  Down the final stretch I pushed with all I had left and caught and passed 2 girls, but then had to fight another 2 girls who came up to me.  I think one beat me and I beat one of them.  I got a new PR by 20 seconds, and my time averaged out to 5:44 pace so not bad.  Afterwards we changed shoes and did as much cooldown as we had time for before the awards. 

In the evening after the football game I took my iPod and ran 4 miles on 1400e out a few times and back.  The first 2 miles I felt great, as if I hadn't even raced that day, but towards the end I could feel my calves getting tight but it wasn't that bad.   

Today we had a recovery day.  Since it was Halloween, we wore costumes on our run!  We ran along Foothill and were in a group until 1700s, then Hilary, Nikki, and I kept going to 2100s and turned and then went down to 2100e and back to campus.  Then we went to the track to do our strides and drills and then Hil did 2 laps cooldown with me and I did another 2 laps to get to 8 for the day.  Then I went to the training room to do my core.