You've got to want it to win it

I did a 40 minute workout on an eliptical machine.  I warmed up for about 10 minutes.  Then I did a fartlek workout using the segment timer (2:10) and did 6 on and 6 off.  Then I did abouta 10 minute cooldown.  

flats- 21.4     spikes- 40.5    

purple asics- 31.25     blue asics- 66.5

I did the 4 minute abs circuit 3 times.

Later I did arms with weights, 2 sets of 1 minute on 1 minute off. 

This morning I did 40 minutes on an eliptical trainer.  I was getting about 8:20 for each mile.

I did 45 minutes on an eliptical trainer today.

I did a 40 minute eliptical workout. 

I went to Steiner with Amanda and Bre.  Amanda ran treadmill while Bre and I did eliptical.  I did 50 minutes on eliptical trainer and then did 30 minutes in the weight room.  After that we did 30 minutes of poolrunning.

I did 20 minutes on an elpitical trainer.  My legs were sore at first but warmed at about 25 minutes.  My right arch was hurting a bit so I biked for 20 minutes.  Then I did some stuff in the weight room. 

I ran for my first time in 2 weeks today!!! I'm pretty excited because my shin didn't hurt at all :D  I started with about a 2 mile warmup, and then I changed shoes.  I wasn't sure that I should wear my flats in case I reinjured it but it was all right.  I got a fast start and switched places with people only a few times.  My shoe came untied in the first mile so it was loose the rest of the time.  It was ok until the end when I was in my kick because my shoe was falling off.  But I got a PR!!!  I'm going to build my mileage sorta slow to make sure my shin is ok. 

blue asics- 68.5     purple asics- 31.25

flats- 24.4     spikes- 40.5

I did 2 miles on the treadmill today.  I listened to the radio to stay entertained.  My calves were really sore from yesterday, but after the run they don't hurt as much.

purple asics- 33.25

Today I did 3 miles on a treadmill at Steiner.  It took a few minutes for my calves to warmup but they were ok.  I was planning on doing 4 miles but when I accidentally broke my mp3 player at 2.5 miles it was boring..  But 3 miles isn't bad.  Afterwards Amanda, Bre, and I went into the weights room and did arms and abs and other stuff.

blue asics-  71.5

Speed workout at the oval.  I started with a mile warmup and a mile speedchanges.  Then I changed to my flats and did an 800 with a lap recovery.  My time was 2:53, which was better than I expected to do.  Then I did two 400s with equal recovery.  My first was a 1:19 and my second a 1:15.  Then I did four 200s and changed to my other shoes.  I did a mile cooldown. 

purple asics- 36.25     flats- +2.75

I ran from my house to Sugarhouse Park, did a lap around the outside, and came back.  

blue asics- 75.9 

I did 3 miles on treadmill.  It was kinda boring.  I got my hair cut so I ran with it down :)

purple asics- 39.25

I did a mile on treadmill.

I did a 2.5 mile warmup and then I changed my shoes to my spikes.  I did some strides.  I started kind of back but I worked my way up to the front.  It was kind of hard when the gravel on the course wasn't as firm in some areas.  I had a good race and I'm glad.

blue asics- 79.5     purple asics- 39.25

spikes- 43.6     flats- 27.15

here is a link to the race results

http://www.usatf.org/events/2008/USATFJuniorOlympicXCChampionships/results/regional/10.asp

I did a half mile on treadmill but I've had a headache and running wasn't helping it.

purple asics- 39.75

Tonight I went to the Oympic Oval for a speedworkout.  I started with 8 laps warmup and then 4 laps speedchanges with a lap recovery.  Then I did a mile, my time was 6:06, with 2 laps recovery.  Then I did three 400s, 2 with a lap recovery, but after the third my calves were hurting so I did 4 laps cooldown.  I think I just need to get my miles back up, this is the longest run I've done in a while.   

purple asics-  47.25

Today I ran from my house to Sugarhouse Park, did a lap around the outside, and went back home.  There, 1.2 miles, my time was 9:20, then the 2 miles in the park 15:40, and back home 9:20 again.  I'm glad I kept a nice pace. 

blue asics- 75.9

I did 3 miles on treadmill today.  I started out at 7mph pace but by the end of my run as I got warmed up I worked up the speed to 8.

purple asics- 50.25

We started the 23 hour relay at 2pm.  Each shift is 3 hours long.  4 teams, 2 shifts each.  My team has the 8-11 shift.  Taylor and Ben are on my team, and RJ ran for us a few times.  I got in 6 miles. 

blue asics- 81.9

We continued the relay this morning. We had more people this time, and near the end of shift realized that we could possibly tie the highest number of mile in a shift. My left hip was hurting in my 4th mile so at one point I turned around. I ran my 5th the opposite way as well. I had problems with my hip last year on the track because of all the lefts and my leg was growing. I think its happening again, and it's making my knee hurt.

purple asics- 55.25

spikes- 43.6     flats- 27.15

I ran from my house to Sugarhouse Park, did a lap on the outside, and came back.  I got to use my reflective vest for the first time :)  I had a good pace because my time was about 33 minutes total.  My hip was hurting a little bit, but my knee wasn't hurting from Saturday which was good. 

blue asics- 86.3 

I did the same run as yesterday, but my time was a minute faster :)

purple asics- 44.15

 I started with a 2 mile warmup around the capitol a few times.  Then I changed to my flats and went to the line.  I had a good start, maybe a bit fast.  Or just tiring since the first half was uphill.  I started out as the first girl, and then a girl was passing me and I tried to keep up with her for a bit but she was going a bit fast and I decided to wait and see if she dropped back.  I passed my brother when trying to stay with the other girl.  I finished ahead of my brother, but he had been sick and not been running otherwise I'm sure I wouldn't have.  On the downhill I started as 2nd and I worked up until I could see her not too far ahead,  but then another girl passed me and when she caught up to the other girl they both pushed harder.  But I finished in 3rd and am satisfied with the results.  The girl I tried to keep with at the beginning runs for the U and I talekd to her a bit afterwards.  As a small cooldown I ran back up a little bit to find my sister and cheer her on.  It was a fun race.

blue asics- 88.3     flats- +4

Short run today.  Just ran from my house to Sunnyside Park, did a lap around, and back home. 

purple asics- 47.15

Today I ran from my house and along 1300e to 900s where I dropped down to 900e and then over to 2100s and back up to 13th and home.  While on 9th east I saw a line of police cars and firetrucks and I stopped to watch.  Good run today, I kept a good pace.

blue asics- 93.3

spikes- 43.6     flats- 31.15