You've got to want it to win it

Today I ran on the Shoreline Trail.  I went there with my brother, where he had made plans to run with some of the guys that had graduated a few years ago.  I ran with them, though I didn't go as far as they did.  I went out 25 minutes and back.  When I looked it up on google earth I got it as 6 miles.  I felt strong on the run and I think I held a good pace. 

Today I did the workout Bill wanted everyone to do yesterday.  I ran to the track for warmup, then did 2 miles of speedchanges, and back home for cooldown.

Today we rode the bus to California.  We stopped in St. George for a run.  I ran with Bill and Jamal, and a few teammates joined in during the run.  We went out 2 miles and back.  Bill said the average pace was 6:52s. 

Today we went and picked up our race packets at Mt. SAC.  We ran the course for our run.  I held a sub 8 pace, and I felt relaxed :)

I got to take one of the later buses to the race because mine had a later start.  I started warming up about 50 minutes before my race to give myself plenty of time.  I did about 2 miles, then I changed shoes.  Then I ran another mile with Bill and Jamal.  Then I took a gu and a drink with a little caffeine and headed to the line.  My bib number was 65 so I got to start on the front line on one of the sides, I picked right.  I did strides while they announced some of the other runners.  When the race started I felt that I got out with a good start, strong enough to get me into good position and to not fall behind in the crowd.  Before the race Bill had told me that I shouldn't sit with the girls who were ahead of me at state, so during the first mile I worked my way around them and never saw them the rest of the race.  My split for the first mile was a 5:38.  Then I passed a few people on the switchbacks.  I really had to work the downhill because a few people got me, but I passed them again when it was more flat.  At poopout hill I knew I would have to push because that was where I had given up last year mentally.  I knew it would be hard to continue after it, but I also knew I was close to the finish so I kept pushing and giving it all I had.  I started my kick a little before the track, and then I added to it as I circled the track to finish.  I was so happy to have broke 19 on that hard of a course!  And because I was in the top 24 I made the third west region team.  And I was the first Utah girl, I got all of the girls who were ahead of me at state.  I had a really good day :)          For cooldown I ran around with Bill to different parts of the course to cheer on Jamal. 

This morning I went running with Bill.  We ran along an equestrian trail, and the road that was next to it.  We ended up getting to see some old cars preparing for a show, we stopped before running back to look at them.  The first half of the run had a lot of uphill, that was a nice workout.  It also was great to get in a run in nice weather before going back to Salt Lake.

Today we did conditioning and then our run.  We did situps, pushups, squats with the bar, arms with weights, lunges, toes, and heels.  Then for the run we went along 1300e to 2100s then down to 900e and to 900s and then a lap around the block that the school is on because it was only 4.5 without it.  I was surprised at my time of 38:52 because I didn't feel like I was going very fast today.

Today I had to drive around quite a bit trying to get to an indoor track I could use for a speedworkout.  I ended up going to the oval, then finding out it was closed for the week.  Finally I made it to Steiner for a dreadmill workout.  I did the best I could to make it a speed workout.  I did a mile warmup, then a mile wher I threw in speedchanges of 10ths of a mile.  Then I set the pace faster and did 2 800s, the first at 6:00 pace (so 3:00) and then the next at 5:52 pace (so about 2:56).  I did half mile recovery after each.  Then I did a mile cooldown.

Tonight I went up to a treadmill at Steiner.  I did 4 miles at an average pace of 8mph, so probably 7:30s.

Today I went up to a treadmill.  I ran 2 miles, then got bored of that and did 5 minutes of biking but then my hamstrings weren't getting a workout so I did 15 minutes of elliptical.  Then I did 1 set of weigthed arm swings.

Today I ran up along 1500e to Sunnyside, then down to 1300e and home.

Therer was about a foot of snow on the course when we arrived.  It was different than Utah snow though, it didn't get in my shoes when I ran on it.  I did about a 3 mile warmup, then I changed to my spikes.  I went to the line and did my strides.  5 minutes to the start I took off my sweats and continued my strides.  When the race started I got out hard because it was an uphill start.  It was the hardest start I've ever had, and I'm glad that I knew beforehand so that I could push the uphill.  During the first mile I worked my way up into the top 5.  Then I pushed past another 2 girls for 3rd.  Then I moved on into 2nd.  I held it for a while, but I didn't realize (until I was told afterwards) that there was a girl about 2 steps behind me.  Her and I switched back and forth battling for second a few times, but eventually I lost the want to keep pushing and she got a lead.  Then with about 400 to go I started pushing again because I didn't want to get passed again.  I had a good kick into the finish, and was only 2 seconds behind the second place girl.  I need to work on holding on longer during a race, since from experience I've learned how waiting to the kick doesn't work for me.  Afterwards I did a mile cooldown.

Today we did light conditioning before our run.  We started with 2 vertical laps, then stretching.  Then we did frog jumps, lunges, step ups, and wall sits.  Then we ran a lap around the block and then ran along 1300 to 2100s and down to 900e and over to 900s and up. 

Today I ran to Sunnyside Ave.  I was going to go to Foothill and do my loop down along 500s, but I got cold so I turned up early, I think at about 2100e.  I took that to 1300s, and ran down it home.

Today I started out with 2 miles on a dreadmill.  Then I got too bored and ran home, 1.25 miles.  Then I went for a run to 2100s up to 2100e and then to 1300e and down.  That was 4.25, and felt much better than dreadmill. 

My replacement Garmin came today!!! And it works!!!!  I ran to 2100s, up, then over to Parleys Canyon Blvd. and up a little bit until my garmin got 2 miles, then I took the same route back. 

Today we started with a vertical lap and then stretching.  Then we did lunges, heels, and toes.  Then step ups and wall sits.  Then in the weight room we did squats with the bars and then leg lifts.  Then we ran along 1300e to 1700s (Bill and I turned up a street early) to 1500e then over to 2100s and up.  The plan was to go to 1900e but we turned on 1800e to try and close the distance between Taylor and Griffin without them noticing.  We ended up in a circle where we had to go a little bit back down before we could go out to 1700s to get to 1900e.  Then right before Sunnyside we caught up to them and then we pushed the rest of the way back.  Then to get up to 6 miles we ran part way around the block. 

Today I ran up 1300s to Wasatch Drive, and then went over to the flagpole by the freeway.  I ran a little bit on the trail right there just to make it 3.5 before I turned around.  Then I took the same route back.

Today the air quality was very bad, I couldn't even see the mountains on any side of the valley.  I went to Steiner and ran 5 miles on the treadmill.  Then I did weighted arm swings for a few minutes.

I bruised my knee pretty badly while ice skating today, and its swollen.  I didn't go to the oval because it was snowing.  I just did abs.

I went pool running this morning.  I started with 10 minutes warmup and then did 9 sets of 2 minutes hard 1 minute easy.  Then I did a 5 minute cooldown.  Then I ran a mile on dreadmill (I couldn't do more because my legs were tired, btu I still got a 7:24).  Then I did weighted arm swings.

I ran along 1500e to 2100s then to 2100e to 1300s and down back to my house.  My knee handled it alright, though it hurt right above my patella on some of the flat as I ran along 1500e and on the downhill at 1300s.  I think it just hurts because of the bruise.

Today I ran along 1500e to 1200s then up to 1700e and just past Sugarhouse Park until my Garmin read 2 miles.  Then I ran the same way back. 

Today I did my zoo loop backwards.  I ran to Sunnyside, then up and around the zoo to Wasatch Drive and then over and down 1300s.  Then when I got back to my house since it was only 5 and a quarter I went out a quarter and back a quarter.

5 miles on treadmill at Steiner.  I kept the pace below 7s (at least that's what the pace was set to and the times matched it... maybe the dreadmill was off?)  Then I did a set of weighted arm swings.

I ran 2 miles on treadmill at a pretty quick pace.  Then I did core work including wall sits, lunges, step ups, frog jumps, weighted arm swings, and squats with a bar. 

Today I did some intervals on a treadmill.  I think I did 3.5 miles of them on treadmill, but 5 total treadmill miles.  Then I did weighted arm swings and squats, and then I ran laps around the ice rink bringing me to 6 miles.  Running around the ice rink felt so much better than a dreadmill!

Today I started with 2 miles on treadmill.  That got boring, and it was too hot so I ran laps around the ice rink again.  I think its probably 7 laps to a mile.  I did 21 laps.  Then I did some stretching, and then I did a mile on bike.