You've got to want it to win it

I ran 0 miles :(  But I did play tag with a bunch of my cousins so it wasn't so bad.

I ran 3 miles.  I'm training my little sister so she can't go that far yet.  We just ran to Sunnyside Park and she waited while I did a lap around the full outside of the park.  My little sister doesn't exactly want to be a distance runner, and she didn't have good running shoes, so maybe when she gets some shoes we can run more.   

I ran about 8 miles.  I was doing a speedworkout, and I think I did a pretty good job.  I was at Sugarhouse Park and after our warmup, which was about 2 miles,  we did an 800, 3 400s, and 5 200s.  It was simple... maybe I could get my little sister to come to one of the easier workouts. 

I ran 6 miles.  It was very nice weather :) It was a little rainy, but at least it wasn't hot.  I was running with my older brother, but sometimes I get in more mileage than him.  We were running along Foothill, and then I wanted to get more mileage so I ran to our schools track.

I ran 6 miles with a friend.  We live a few streets away, so often we will start running until we meet and then we go somewhere.  I just did the same thing I did yesterday, but instead of going to the track we just ran home because between our houses we got about a mile. 

I just went on an easy run today so that I can be rested for my 10k tomorrow.  I''ve never done a 10k before, so we'll see how I do on that.  It was a simple run, just around a few blocks in the neighborhood. 

This was my first 10k.  It started at 6 am, but since it was rainy there wasn't very many people there.  It was still fun though.  It was dark when we arrived at the starting line, so I did about a  mile warmup back and forth up the canyon to the line.  When the race started I was able to quickly gain 4th place overall, and 1st female.  Throuhgout the race I could hear people behind me, and at one point when I looked back there was a guy about 10 meters behind me.  I set a goal to not let anyone pass me, and since the race was downhill I changed pace a lot, going faster down the hills.  I had a good time, even though I'm a little cold right now.  I look forward to seeing how I do on a 10k that isn't all downhill.

So today I ran on the treadmill because I didn't feel like going outside, and I had just eaten a candy bar, lol.  I get so bored on the treadmill, so I listened to music, but that can be boring as well, so I lipsynced some of the songs.  That was fun... and at one point I attempted to do the chicken dance.  Haha, that was fun, but I lost my balance.  I had planned to do 6 miles, but the speed on the treadmill keeps changing and it began to go really slow so I decided that it was time to stop. 

I was going to run this morning, but I had work, so I was going to go running afterwards.  But then one of my friends called and we hung out for a while and we went swimming, and I am always so tired after swimming.  But I went running anyways, but it was at about 5:30 in the afternoon so it was really hot.  I just ran to Sugarhouse Park from my house and I did 2 laps on the road.  I stopped for water a few times.  On my way back home I ran through some sprinklers and it felt really nice, so that was ok. 

Today I did a speedworkout.  It was alright, we started with a lap around the park, and then a mile of speed changes.  Then we did an 800 with 2 laps cooldown, 2 400s with a 1 lap cooldown on each, and then 5 200s.  It was an ok workout.  After that we did 2 laps, and then we worked on hurdles for a steeplechase we might do.

This morning I got up and ran from my house to Sugarhouse Park, and then I did a lap around the outside of the park and came back home.  It was short, but my coach suggested running 4 miles in the morning and 4 at night. 

Later, after dinner, my brother and I met Bre at Sugarhouse Park and we went out for a run to the Wasatch Lawn Cemetery with a few side streets.  The weather was great, it wasn't wet, and it wasn't hot or windy.  It was just great for running.  The run was 7.5 miles, and I hope to get in more days with higher mileage.

I went for a good run this morning.  I met with a Bre again, and we ran a little over 3 laps.  We were both tired from our run last night.  It was cold for the first part of our run.  As we ran the sun was getting warmer so by the end it was getting a bit hot.  It was great weather again, and I think we chose a good time of day to run. 

Today I was really tired so I slept in a little bit.  By the time I got up to go running the sun was up, and it was a little hot for running, but I went anyways.  I went from my house to Sugarhouse Park, and I did a lap on the outside and one on the inside and then I wnt back home.  After running I wasn't as tired, and I wish I had gone earlier.  

I had a good run this morning.  I was the first female again :)  So I am happy about that.  I don't remember what my time was though.  I was hoping to get a new PR but the course was actually longer than a 10k.  I had planned to do about a 2 mile warmup, but when I was warming up just around a few of the streets near the park where the race was at, I came back to the park to find that it was empty.  The start wa just across the street from the park. I had to hurry and pull off my sweats and I kept running over to the start line.  t started right as I got there, so I didn't get to stop running before going.  I didn't get to get up very close to the line either.  But I didn't have too difficult a time getting up to the front.  Eventually there was few people I could see in front of me, and then I decided to try and pass 10 people.  As I was passing people 3 and 4, one of which was a boy who I think looked about 12, he started fighting me off, and he kept my pace for a while.  I thought that was interesting, but it was cool to actually have some competition.  after a while I sped up and brok ahead of him, but he was close behind for the rest of the race.  There was some distance between me and the person ahead of me, but I was able to figure out my spot in the race from watching people coming from the turnaround point.  My cousin-in-law was in the lead, and there were 2 guys not a long distance behind him (he did win overall though).  After the 3 leaders was my brother, and then another guy, and then I reached the turnaround.  As I headed back down the road some of the other people racing cheered for me.  There were a few points where some people had lined up to cheer with some nice cameras, and I was confuse at first, but it didn't take me long to realize it must be the family of the 12 year old boy behind me.  At the end of the race, I didn't pass anymore people, and nobody passed me.  After the race we went back to our campsite we had stayed at to put our stuff away before we went to the awards ceremony.  There was also a 1/2 marathon and a marathon so the awards were going to be after the other events were done.  So we went back later, and I got a nice award.  It is one of my most interesting, with a lake and some bears by it.  I was so tired after the race.  I think I'm going to go take a nap now, and then I think I'll go running later.

In the evening I went running with my little sister.  We were going to go from our house to Sugarhouse Park and do some laps, but she was too tired so we went a few blocks and then went back home, so it was only 1 mile. 

I was going to go running this evening, but I was with family and we were having a lot of fun playing tag and other games.  I lost track of the time and when I came home it was too late to go running, so I had to do treadmill.  It was really boring as usual, and it kept slowing down again.  So I only went 2 miles, but its better than nothing.

This morning I got up early and went running with some of my neighbors.  I don't remember the exact course, but we were running on nonbusy streets.  We ran up to the country club and back.  It was a good temperature for running so that was nice.

So tonight I did a speed workout at Sugarhouse Park.  We started with a 2 mile warmup and then did a mile speedchanges on Highlands track.  The workout wasn' that bad, we were doing 5 sets of a 400 with 1 lap recovery, 200 with 200m recovery, and a 100 with a 300m recovery.  We stopped at the hose a few times because it was really hot.  We had to splash ourselves a few times.  At the beginning Bre got a bloody nose so she ran with it for a few sets, but then she was ok.  We weren't timing the 200s or 100s, but my best time I got on the 400 was a 1:18.  Afterwards we did a 2 mile cooldown around the outside of the park.  I felt pretty strong, and I think I have been showing improvement in the last few weeks.  A few weeks ago I was hitting 1:30s on my 400s so I'm proud of my times I've been getting.    

Todays run was fun.  It was the first day of our high school cross country summer workouts.  It was an easy enough run, and it was cool to be running with people that I haven't run with in a long time.  We did a 2 mile warmup around the perimeter of Sugarhouse Park, and when we came back we stretched and did some strides.  After that we did some drills, starting with high knees a few times, then butt kicks, and then we did one where we stepped sideways over an imaginary wall.  After that we went and did crunches and pushups in the grass.  We did a set of 25 crunches and then 15 pushups, and we did this 3 times.  When we were done we were covered in wet grass so it was hard to get it off.  Then for a cooldown we just did a lap on the road and Bre and me ran through the sprinklers and got really wet, but at least the grass came off.  When we finished Bre, Amanda, and I went to the river to take an ice bath. The water levels were really low, so we were kneeling in the river.  When we were done there were spots on our knees where we had our knees on rocks.  The water was very cold so It felt nice.  It was a fun workout, and I look forward to the rest of the summer.

This evening I ran from my house to what we call the VA loop.  The loop is 4 miles I think, but I wanted to get in more miles.  So running back and forth from my house was a mile, but before I did the halfmile back to my house I ran to East's track and did a mile there.  I think I picked a good time to run, because it wasn't too hot, and it wasn't too dark.  But when I was running my stomach hurt really bad and I think it was because I had milk with my dinner.  I didn't think it would be a problem since I waited a few hours after dinner to run, but it really hurt.  I think it hurt most right at the tops of hills starting to go down.  It hurt really bad and I wanted to stop, but I didn't.  Luckily it only hurt really bad in the lst 1/2 mile so I didn't have to stop.  But when I got home I was a little sick.  Other than my stomach hurting it was a good run.       

I had to get up and run earlier today because I had plans for later.  I started running a little before 6:30, and then I met my team at Sugarhouse Park.  I didn't do the workout with them as I needed to get back to my house.  So my run was just going to Sugarhouse, doing 2 laps on the road, and coming back.  I was very dehydrated so I had to stop for water a lot. 

Today was the start of the Wasatch Back Relay.  I had leg 8, and it was easy enough.  It was getting dark right as I needed to start so I had to wear a vest and a headlamp, but it wasn't that bad.  Then I realized that the runner I was supposed to be getting the baton from was coming up to the line, so I was a few seconds late in getting there.  In my rush, I forgot to get my watch, so I don't know what my time was. 

The relay continued today.  After we were all done with our first legs, we went to the rest station, and bought some spaghetti.  It was good, and it satisfied my hunger needs.  Then we were all trying to sleep in the car, but it was a bit tight of space.  I didn't get to sleep before it was time to do the second leg, but I think I still had a bit of energy.  The second leg i ran was 20, which is 7 miles downhill.  It was about 3am when I started, so I definately needed the vest and headlamp this time.  I've never been on a night run, so this was a neat experience for me.  It was cold though, and I was wearing a lot of clothing.  I had some tights over spandex, and I also had a tanktop, t-shirt, and a long running shirt, and some gloves.  Eventually it became a little warm for the gloves so I just took them off and carried them.  I had my watch this time, my time was about 57 minutes. 

After the 2nd leg, I was able to get some sleep.  I got a few hours, and that felt nice after not getting any.  My third leg was leg 32, 6.1 miles long with a slight uphill at the end.  I was really tired so I wasn't going very fast, and it was hot so there were lots of people doing water statinos for their teammates, and there were people sspraying us with water which felt nice.  I passed 20 people on this leg, and I was only passed by two very fast guys.  I don't think there was a 1 mile to go sign, so it was over sooner than I had expected, but that was ok.  The whole relay was fun, and Bre and me got some good pictures.  Most of all, we had a good time and I hope to do this race again next year.

I ran a total of 16.5 miles in the relay, and I think thats the most miles I've ever run within 24 hours. 

Today I did laundry because I had to wash a bunch of my running clothes because I had used them in Wasatch Back.  So this evening I ran on the treadmill, and again it kept slowing down.  This time to keep entertained, my little sister read a Junie B. Jones book to me.  It was still boring, but I was able to focus more on trying to make the treadmill go faster.

This morning we did a workout starting at Sugarhouse Park.  We ran up 2100s up by Kmart, adn then we went through the parking lot and a little bit north so that we could cross Foothill Drive at the light.  Then we were running along a trail and we crossed some bridges and there were many changes in uphills and downhills.  We eventually ended up taking a trail that led us to Tanner Park, and we waited for some other runners in our group to catch up.  Then we got water at the park and ran back to Sugarhouse.  After the workout, Bre, Amanda, and I went and took an ice bath in the river.  It was cold and we were hurting our knees kneeling on the rocks, so we didn't stay in long.  Next time, we'll bring a yoga mat or something to kneel on.  

Today we had a team workout at Sugarhouse Park. We started with a warmup lap around the perimeter of the park. Then we stretched and did some drills. The drills were new to us, and I think that they could be useful. We started with 20 seconds where we jump down, out, in, and up. After that we sprint for 100 meters and did 20 seconds of jumping jacks, and then another 100 meters, and then 20 seconds of crouches, and then 100 meters, and then mountain climbers, and then 100 meters. I did ok through most of it, but doing the 100 meters after the mountain climbers made me tired. We did this drill twice, and then we went and did a cooldown lap around the perimeter. This workout was 5 miles.

This evening I went to a speedworkout with Wasatch Athletics.  We were having an East team meeting, so we started late, and then for the warmup, Amanda, Bill, Braden, and I started running around the perimeter backwards.  Then we decided to play a joke on the other people on the team by when we ran into them, telling them that the coach said we were doing fartleks and that we needed to go the other way, so they should join us.  Eventually we had all of the other people on the team going to wrong way.  It was funny, but then so as not to make them go around again (they were almost done with their warmup lap) we cut through the center of the park and then everyone was confused.  Then to return to the track we came from the opposite direction we usually come in at.  For the actual workout part, we started with a mile of speedchanges on the track.  Since we had already done 5 miles in the morning and some drills, we only had to do three 800s.  It had been a while since I'd done them, so I didn't expect to get too fast of times, but I did ok I think. My time on the first was 3:12, the second was 3:16, and the third was 3:00.  Between each we had a lap cooldown.  We were very tired so for our cooldown we ran along the stream to the pond, around the pond, and back along the stream.  During this workout my hips were hurting a bit.  They had been hurting a few months ago because one of my legs was growing and the other one wasn't.  I think it was hurting for the same reason.  This time I think I might go see a chiropractor about it, last time I didn't want to because it was during the track season.  After the workout we went to Baskin Robins and got Oreo Sundaes, and those were good... a nice reminder to ice my hips where they hurt.

This morning we had a team wrokout that started from Sugarhouse Park.  We ran along 1500e. over to Bonneview Dr. and went up there to give us a bit of a hill.  We ran along Guardsman over to the light at 500s. and then ran back the same way up to the park, where we entered and did a lap on the road.  It wasn't too hot until we were arriving back at the park.  When we were done running we did some ab workouts and some pushups.

Today we had practice at Sugarhouse Park again. We started with a warmup lap around the perimeter, and then we ran just across the crosswalk at 1500e. entrance. There we started intervals, we did ten sets of hard for 1 minute, and then relaxed for 1 minute. During the intervals, I made it around once and then I was about halfway through a second lap when we reached the tenth interval. So I just finished my lap. Then we went to one of the terraces and did some drills. First we did some step ups with high knees, 1 minute on and one minute off. Then we went on the grass and jumped as far as we could with both of our feet. Those were a little confusing. and tiring, so we only did one set of those. Then we did some lunges, followed by two sets of 45seconds wallsits. On my first set, there was an outlet or something at my back and that gave me a bit of support so it wasn't that hard, so I moved for the second set and it was much harder. After these, we did a set of 25 crunches and 15 pushups, three times. On my last set of pushups I decided to try putting in a few regular pushups, and I made it to six. Then I did a few more girl pushups, and then one more regular.

This afternoon I got new running shoes.  I had the Mizuno wave rider 11 (I think thats the one) and they were worn out and had been hurting my toes and my heels.  So it was time for new shoes.  I went to Wasatch Running Co. on State Street in Sandy.  I tried on four pairs of shoes and then wasn't sure whether to get the same ones again, or the Saucony ride.  I had a pair of Sauconys before I got my Mizunos, so I tried them on the treadmill for a minute.  It seemed like my foot with the Mizuno on it was sending pain up my leg.  So I tried on both the Suaconys and when i got on the treadmill, the pain that had been in my leg went away.  So I got the Sauconys.  To test them, when I got home I had to go run on the treadmill to make sure that they were going to be ok for my feet.  I took my mp3 player and went down to the treadmill.  I didn't even get bored on this treadmill run, I was really satisfied with my new shoes.  And something I discovered about the treadmill kept me wondering for a while... when I looked down at the treadmill when I was running, the speed went up.  So the treadmill wasn't  boring and slow, and I ran 4 miles easily and comfortably. 

This morning we had a team workout at Sugarhouse Park again.  We kept it simple today, just two laps around the park.  I did two laps with Bre and then because I need more mileage this week, I went for a third.  When I got back I did my sets of crunches and pushups, and on the pushups I decided to see how many regular I could do.  In all of my sets I only did 5 girl pushups.  I also tried some leg lifts, and they were hard.  But I think I might try to get those in as a regular part of my workout and then I'll do more and more each day.  My new running shoes were great, my feet didn't hurt at all. 

I heard about this race a few days ago, and I decided it would be fun. We showed up a little early so that we could register. Then I ran about a mile warmup. After that, closer to the start, Bre and I did some strides. I didn't miss the start this time, for once. But the start was a few minutes late. When we finally got started, I decided to try and keep up with Bre. It was hard, but after about the first mile it seemed a little easier to keep the pace going. We were in the third and fourth positions for a while, and were only passed by two guys. At the point when there was a turn to the east, there was a slight uphill, and I passed Bre. I knew she wasn't far behind me though. Then, getting closer to the end I could hear someone behind me, and for a little while I thought it might be Bre, but then as the person came closer realized it wasn't. So the guy ended up passing me, but then when I saw that Bill was finished, and because he had been almost within sight near the end I realized how close I was to the finish and I took off. So I gained back 5th place and finished the race. Bill says it was .06 miles long, so I probably got a PR, but I don't know what it would be. I was really tired afterwards, but I had a great race.

I felt a bit dizzy when I was done, so I took a nap when I got home. When I woke up I had a headache. Because I was dizzy and had a headache I decided to stay home and run on the treadmill. I had my little sister read children's books to me, and that way I was able to try and keep the speed on the treadmill up. I found that it was scraping or something on the left side where I was stepping, so I tried to run more on the right side of the treadmill. By doing this I was able to keep it at a pretty decent pace. I did 4 miles at about a 9 minute pace. My first mile was at 8:48, and I was finished at 36:30. When I was done I was really hot so my sister and I had a water fight to get cooled down.

I knew I wouldn't have time to run later, so I just did 4 miles on the treadmill.  I knew it was hot outside so I didn't want to go run.  I guess it probably wouldn't have made a difference because it was so hot running on the treadmill anyway.  But it I had gone out side I could have been sunburned.  I was a little bored, but I just listened to music.  

This morning we met at Sugarhouse Park again, and we ran out to the cemetery, with a few loops down some streets on the way. I was running with Bre, but on the first part of the loop there was a slight downhill and it was a bit hard for me, so I slowed down a bit. Bre got ahead, so after we turned from the downhill I worked on catching up. At one point we were running by one of the speed signs that tells cars how fast they are going, and it picked us up at 7mph. Once at 3300s., went east a bit and then stopped for water. We didn't do the loop through the cemetery, but we headed back to the park with Ashleigh. That part of the run was 5.6 miles. When we got back to the park we got some water and then did the circuit with the sprints between burpees, jumping jacks, squats, and mountain climbers. I did better at the mountain climbers this time, I wasn't as worn out afterwards. We did the circuit twice. I think we're going to have a great season.

For my evening run, my little sister wanted to come, so our dad took us to Sugarhouse Park, and my sister did laps on the road while I ran two laps on the perimeter of the park.  I ran through two sprinklers.  It wasn't very hot so that was good.   

This morning we had practice at Sugarhouse again. It was easy, we started with a warmup lap around the perimeter, and then we split into three groups for our workout. We ran in lines, and the person in the back would push to get to the front of the line and then they could set the pace when they got there. So we did that for a lap and then we went and did some strides. Then we did a cooldown running along the river which ended up being about 5 miles. I timed it as 43:16.

I did speedwork this evening with Wasatch Athletics.  It was hot when we started, but at least the workout wasn't too hard.  We started with a warmup lap around Sugarhouse Park and then on the track I did 3 laps of speed changes with a 1 lap cooldown.  Then we did an 800 with 1 lap recovery.  My time was 3:06.  Then we did two 400s with a 1 lap cooldown after each.  On my first one I got a 1:23, and on the second Bill told me to push and try not to let a gap between me and the group ahead of me.  It was hard, but when I got a time of 1:16 I was glad because that is a PR for me.  After the 400s we did three 200s with a 200 for recovery.  I went hard on the first 2, but I took the third a little easier.  After I was done, Kiley and I ran a lap around the park to cooldown.  When we were done we were treated to watermelon, it was good.  A few minutes after finishing I feel a little sore, so I'm going to take an ice bath.     

This morning for practice we met at Sugarhouse Park.  We started by running up 2100s and then went north on 1900e.  I was running with Bre.  We went along that road until Sunnyside, and then we went west to the light and turned left.  Then we went down a few streets by the Bonneville glen area and went back to Sugarhouse along 1500e.  We stopped for water just after 1700s and then kept going.  We were passing the radar detectors that tell cars how fast they are going, because I wondered if it would pick us up, but it didn't.  Near the end of our run we pushed a little bit because we were trying to hit an 8 minute pace.  We were done at about 41 minutes, so we were close.  When we got back we did three sets of 25 crunches and 15 pushups.  I was a little sore from last nights workout, but other than that I think I was fine.

This morning we were at Sugarhouse Park again.  We started with a warmup lap around the park as usual, and then we went back into the park for some strides and hills.  We did I think 3 strides, and then went and did 3 hills.  Recently, hills haven't been too much of a problem for me, but thats probably because they weren't as steep as the one we practiced.  After that we did a slow lap around the park, and then on the way in ran to a drinking fountain and back to get up to 5 miles.  Then we had some yogurt, fruit, and cupcakes that Emily, our assistant coach, brought.  It was nice weather, and I think it was a good workout.  

I had a good race today.  When we got there I started with little warmup, about 1/2 mile because I had to wait in a line for a while to get my running number.  I then just ran along State Street for a few minutes and then looped back to the start through some parking lots.  Then I did some strides from the start out a little  and back.  When the race finally started, I went out fast.  Probably too fast, but I think it wasn't that bad.  I pushed hard the whole time, and at the 1 mile mark I was at 6:12.  Mile 2 I was at 12:38, so not a bad pace.  My average pace was 6:19 so I think I did well.  I almost beat my brother, but he pushed harder when I was up to him.  At the end, he finished 1 second ahead of me.  It was a hard finish, and I almost was sick, but I was all right.  It was a bit hot during the race, but not as hot as right now in the afternoon.  During the awards ceremony for age groups, I did about a 1.5 mile cooldown with Bre and Kiley.  We just ran through the park and did some parts of the Murray High School course.  We were planning on going up to the soccerfield but the fence was locked, so we just ran along the fence until we found an opening.  We went back to listen to more of the awards, and towards the end I won a drawing for 2 passes to Chuckarama.  Those will be fun.  I am glad with how well I did today, I hope to keep improving throughout the season.     

This morning I went on a long run with Bre and Kiley.  We started at Liberty Park by the drinking fountain, and then we ran along 1300s to 800e and went north.  We stayed on 8th until South Temple and then went east a bit and went to I think 3rd Avenue.  We ran west then, and then went to 11th Avenue and up through City Creek Canyon.  We went up a bit all the way to the gate where we stopped to get some water.  The way there was 5.07 miles, with some gradual uphill.  We headed back down the canyon the same way we had come, and then went along State Street to South Temple, where we turned and went up to 900e.  We ran until 1300s., and then turned and went back down to the drinking fountain at the park.  So far, this has been the longest run I've been on, and it was great.  I felt a little sore from yesterday, but I think this will help me to recover quickly.  

This afternoon I just did 2 miles on treadmill.  I didn't do anything like listen to music, I just ran 2 miles on the treadmill.  It was very boring. 

This morning we had team practice starting st Sugarhouse Park again.  We ran up to 1500e and then went over to 900s and down to Amanda ave. where we cut over to Sunnyside.  Then we ran down just behind the school to 1200e and went back to 900s.  We went down to 900e and then went all the way over to 2100s, and went back to the park.  We have done a similar loop in the winter, but that loop is only 5 miles.  I ran with Bre, and on 1500e Bill caught up to us and told us to try to stay at his pace.  We did, but along 900e my stomach ached and I slowed down a bit.  But then I caught back up at a light going up 2100s.  It took 48 minutes, so we had a good 8 minute pace.  When we got back to park we did three sets of 25 crunches and three sets of 15 pushups, I did girl pushups.    

This morning we had a team workout again at Sugarhouse Park. We started in that park and ran out to 2100s and then up to 2100e. We then went over the where there was a church and then we turned right, and took the next left which goes under the freeway. We kept going until I think 2700s and we turned right and went down to Alden Street. I wasn't paying that much attention, and I would have missed the turn but I was running with Bre so when she turned I realized where we were. Then we ran until Alden ended and turned right and went back up to 1700e and went back into the park. We pushed a little at the end, which put us at an 8 minute pace. When we got back we did three sets of 25 crunches and 15 pushups. Then we did some drills, not too hard. We only did high knees, power skips, butt kicks, lunges, and squats.

This evening I had a speedworkout with Wasatch Athletics.  Few people showed up at first, but at about 6:30 we finally started our warmup.  We did a lap around the outside of the park, I ran with Bre and Greg.  After that we went to the track and did 3 laps of speed changes with a lap cooldown.  We were going to do 800s, but when everyone looked sad about it the coach only had us do 400s.  He wanted us to do as many as we could, and he gave each of us a goal to reach.  He told me to try to do 10.  I was a little sore from my long run a few days ago and probably from some of the drills this morning, so I didn't go very fast. but I wasn't that slow either.  I got about 1:23s on most of them, going no slower than 1:26 one time.  Then on my last one the coach told me to try to  push up to the lead of the group, and I did well with a time of 1:16.  I was glad, but I wish I had tried to push harder on some of the other 400s.  After that I stretched a little bit and then went and did a cooldown around the perimeter of the park again.  It felt nice and relaxing other than being sore.  I can feel that I am getting stronger.      

I went camping today and wasn't familiar with the area that much so I just ran on the road.  It wasn't that bad, I saw lots of wildlife.  I started with running down from my campsite and then I went east on the road.  Someone from the camp followed me on a bike to make sure cars were able to see me.  I ran out 3 miles, and I saw quite a few roadkill, and used some of them to determine how far I was.  I went out about 3 miles instead of my original plan to go to a turnoff for the Smith-Morehouse Reservoir, which when we drove later found it was 4.  So when I reached 3 miles I turned around.  I saw the same roadkill in the middle of the road, like a raccoon, and since I was running on the opposite side of the road I saw a dead deer off the side of the road as well.  The run was nice and cool, just starting to get dark when I returned.  While walking back up to my campsite I saw 6 or 7 deer in a field by a stream getting water.  That was neat.    

I started the day out with a hike.  A friend and I decided to run parts of it.  I didn't have my running shoes and I thought it was going to be too hot at the time we were on the hike to run.  So we ran parts of it, and we carried our water bottles.  I'm not sure how much of it we actually ran, or how long the hike was, so I'm not counting it in my mileage.  On the way down we tried to make it back faster than we had made it up, which we did, and then we took naps for almost 2 hours while we waited for others in the group.  

For my 4 miles I went running in the evening along the same road I had the other day.  I saw some deer on both sides of the road of me so I watched them for a while.  I didn't go out quite as far as the raccoon, but to a spot just past the deer I had seen.  Then on the way back I identified one of the roadkill as a snake.  Something else I thought was kind of funny was on one of the ranches there were a bunch of no trespassing signs that said "We can make it to the fence in 3 seconds.  Can you?".  I had a good run again, and I felt good when I was done.   

I went for a run in the evening a little earlier than I had the other days because we were having guests visit for dinner.  This time someone else rode on the bike behind me as the previous rider was working on dinner.  I had originally planned to run all the way to the turnoff for the reservoir, but since the water bottles were falling off the bike and since it was a run where shortcuts wouldn't be possible on the way back, I only went out 3 miles.  Just past the dead raccoon again.  Since it was a little earlier and the sun was up a bit more, there weren't as many bugs to swallow so that was good.  There were little cotton things floating around in the air, and when one of them flew into my eye I had to stop for a moment.  I didn't realize until there was noise in the bush by the road that there were some deer in the bush, so it was cool to see them.  It wasn't so bad with the extra sun.  As we were just reaching the turnoff to go back up to the campsite, and old couple driving by offered us a ride but we told them we were just at our turnoff but were glad for the offer anyways.  When I got back I had a nice dinner which felt good :)  

I returned from camp today, and it took a while to get everything put away.  Then I went to dinner with the family, and we played games afterwards.  We left those at about 10 so there wasn't much time for running.  So I just did another boring mile on the treadmill.  My little sister did read a children's book to me though.  

I ran on the treadmill this afternoon again.  I listened to music, and I distracted myself from being bored well enough that I missed my time on 1 mile and at 2 miles.  After that I got a bit bored and I think one of my earbuds is broken which bugged me.  2.5 miles isn't bad though. :)  

Today we had practice at Sugarhouse Park. We did the cemetery loop, I ran with Bre. Today was the first time I actually did the whole loop not going backwards. I've done the to the cemetery and back part, but I've never gone through the cemetery on the run. So that is pretty cool for me. We were just under an 8 minute pace so that was cool too.  When we got back we did 3 sets of 25 crunches and 15 pushups.  I didn't do any girl pushups which shows I am getting stronger.

This morning we had practice at Liberty Park. We started by running to Collin's house to wake him up, because he said he would come. There and back was about a half mile. Back at the park we did a workout where each lap we would try to run 15 seconds faster than our previous lap. I ran with Bre, and for the first lap we got 13:20 (1.5 miles a lap). We didn't want to start out too fast because we thought it would be hard and we are doing speedwork later so we didn't want to be too tired. We sped up on the second lap, and then nearing the end of that lap decided we were speeding up too much and slowed down a lot, bringing us to 25 seconds faster. For the third lap we hit it right on 15 seconds faster with a 12:40, and then the last lap we went a bit harder coming in with an 11:25. When we got back we did 3 sets of 25 crunches and 15 pushups, and again I did all regular pushups. We probably didn't push as hard as we should have, so maybe if we did this workout on a day when we don't have speedwork later we might not start off as slow.

For the evenings speed work, since it was cloudy I feared that the coach would have us do 800s. But I was wrong, because of Draper Days this weekend we took it a bit easy today. We did our lap around the perimeter of the park when we got there. Though we arrived only a few minutes later than we had the previous week, the group had already left. I was a bit disappointed about that becuase the previous week we were on time and waited for 30 minutes before starting. So everyone started the workout at different times. After our warmup we went to the track and did 3 laps speed changes with 1 lap cooldown. After that we did an 800, my time was 3:14. I ran with Kiley and for each lap we got 1:37 so it was good that we had an even pace. We then did a lap cooldown, and then did ten 200s with a slower 100 between each. Finishing, it was just 100 meters into an 8th lap, so I finished the lap and then went for another cooldown lap around the park. Afterwards Kiley, Bre, Amanda, my brother and sister, and I all went to Baskin Robins and used some coupons with some buy one get on free deals. It was a nice treat. Since I didn't nap earlier today like I did yesterday, I'll be able to get to sleep easier tonight.

This morning for practice we met at the park and ride lot and then carpooled up to the pipeline trail.  I was letting my friend Nia use my watch because she needed to run for a time limit.  I ran out about 3.5 miles to a fork with a trail marker sign.  I followed Bre most of the way, but being at a high altitude it was hard for me to breathe.  She kept getting farther ahead and then I caught up to her when she was stopped to stretch before turning around.  I was so happy when I made it to the trail marker at the turnaround point, because I've never done that full run before because I've always had too hard a time breathing to make it all the way.  On the way back I went slower and I felt much better when I finished.  Afterwards I wondered where Nia and Bre were because I knew they would have finished before me. Nia came up from the river a few minutes later and told me Bre was sitting in the river.  I went back with Nia and I sat in the river for 5 minutes.  I got so muddy from sitting in the river, and I had to stand and dry off a bit before getting in the car.  I loved the run today because I actually finished it and it was a great reward to sit in the icy cold river afterwards.  

This morning we had practice at Sunnyside Park.  We started with 2 laps around and then across the field and back putting us at 2 miles.  Then we did fartlek workout with 3 minutes on 2 minutes off six times.  On the recovery part the people in the front would turn around to come meet the people behind them who would join until we had everyone.  I pushed hard on the first one, and the second one. But in the last few seconds of the second one I was running down the sidewalk and I accidentally stepped off the sidewalk half a step and lost balance and almost fell.  The way I had turned was how I've sprained that ankle twice.  It didn't hurt as much this time though, and it doesn't look swollen.  It still hurts a little bit now but I'm sure its ok.  Doing the fartlek with turning around to get everyone caught up was about 4 miles, and then after that we did another lap around the park brining my total mileage to 7.  After that we did crunches and pushups.  Instead of doing crunches in sets I did 75 without stopping and then I did three sets of 15 regular pushups.  I think it took longer than doing them in sets though because I had to rest for longer between the pushups.         

This morning we had practice at Liberty Park.  We started with a warmup lap around the park.  I ran with Bre and Ashleigh.  Then we did another lap in a line and the person in the back had to push to go to the front of the line and then they set the pace.  I was with Bre, Ashleigh, and Taylor.  After that lap we did a cooldown and then when we were done with that we did crunches and pushups.  I didn't want to get mud on my clothes so I did them on the sidewalk.  It hurt a little, but at least I stayed clean.  After the workout me, Amanda, Spruce, Bill, and Bre went to breakfast at the pancake house.  It was good, especially because we were all so hungry. 

I got up at 5:30 this morning to get ready because we had to leave early. When we got there we met the Coblers and then got our running numbers on and warmed up. We went out for a mile and then came back. It was crowded at the start so I didn't do strides. It also meant that I didn't start out as fast as I would have liked, but I did well anyways. At mile 1 I was at 6:20. Mile 2 was at 12:40, I don't think I've ever kept my pace that even before. Mile 3 I pushed harder hoping to keep an even pace, but it had some uphill which slowed me down a bit. I caught a few people on the hill, and then at mile 3 I think my time was at 19:10. I started to speed up a little before mile 3, and then I came in about 5 seconds behind Bre. Again I won in my division, now only 1 more race until I move up a division.

For my evening run I ran with my dad and sister.  We went to Sunnyside Park, but at the top of our block my sister changed her mind and went home.  So I ran to Sunnyside with my dad and then I did 2 laps around and out to a tree in the field and back.  Then we went back home.  It was 4 miles.  I was really hungry on this run, even though I had just eaten dinner.  My legs were sore from the race today, but I needed a few more miles.   

I went to my room to get my running clothes, but then I fell asleep and I didn't have time to go running after I woke up.  But I had a nice nap :)

This morning we had practice at Sugarhouse Park. We started with a warmup lap around the perimeter of the park. After that we went and did 2 miles of speed changes on the track. Bre and me went to get water, and ended up starting 2 laps after the guys. After the guys had done their first mile they turned around and were going the other way. Bre didn't want to move out of the way but did anyways the first time. Then on the other side of the track everyone kept going and we ran into them. After that the guys stayed out of the way. When we reached 1 mile we turned and went the other way, and we moved for people who were going the right way. When we were done we stopped and did some stretching. Then we went for another lap around the park for our cooldown.

This morning for practice we met at Liberty Park.  We did the last 2 miles of the Deseret New 10k, but we started from the drinking fountain which added a half mile each way.  We ran from the park along 900s to 200e and then went to South Temple and turned around.  I ran with Bre, and after going up the hill at South Temple we stopped for water.  On the way back Ashleigh joined us.  The time was 39:21 so we were under 8 minute pace.  

There wasn't practice this morning so I slept in.  But not really because I only could sleep until 7:30.  I didn't run in the morning but I probably should have.  Instead I ran at about 5:30.  2 miles.  90 degrees.  Oops!  I forgot that it would be extremely hot outside.  Luckily it was a short run.  I ran from my house, along 1500e and then up around Guardsman to go down Sunnyside, and then came back along 1300e.  I was on the east side of the street coming back, so the sun was really hot and there wasn't shade.  Big oops.  I miss being able to go running at anytime of day during the winter, but I like not having to wear warmer running clothes.  The seasons all have high and low points to running I guess.  

Today was my second 10k that was the correct length.  I messed up with my timing though.  I started with a mile warmup, and then I went to try for a good spot at the line.  While waiting, the race started about 5 minutes late, so I lost some of my warmup.  Right before the race began everyone was really tight up at the front and there was little room.  It took almost a minute to get up to the line so that I could actually start.  I started timing when I got to the line, so I would know what my chip shoe time would be.  It was a slow start, and I kept passing a lot of people up until after mile 4.  At mile 1 I was at 6:29, and mile 4 I was at 26:13 so I had a pretty even pace.  Sadly I missed the first water stop because the volunteers weren't holding it out to the passing runners.  Some runners were picking it up from the table, but I was too far on the right and missed the water stop.  I did horribly after that until the next water stop.  My back hurt a lot and I had a hard time keeping going.  I was so happy when I reached the other water stop.  After getting water I felt a lot better and it was good timing for before the last 5 blocks of uphill to the finish.  When I was done I went for a 6 miles cooldown, 4 laps around the park.  It felt really nice and afterwards I felt great.    My chip time, or my time from crossing the line was 41:29, which is a new PR for me.  Because of the differences in chip and gun time, I don't know what place I was overall.  I thought I was second in my division, which is what showed up on the results, but after I got a medal they asked me to come back up because they said I really was third.  My friend had the 3rd medal, but I think she left and I didn't want the awards people to take it from her to give it to me.  I don't even know which medal I was supposed to get, because my dad says that one of the other girls traded a shoe chip with someone.  In the end I was getting really confused and decided that I have plenty of other medals and I didn't care if I didn't get one. 
 

I slept in this morning, and it really was sleeping in.  Actually I only made it until after 8 sometime but I needed the sleep.  So I did an evening run.  I was planning on doing 10 miles, so I got out my bike and I rode it to meet my cousin and then she rode by me while I ran.  We went down 900s to 900e and then over to 2100s and up to 1300e and along it to where we had started.  I originally wanted to do that loop twice, but I think we started a bit early so I got dehydrated quickly because of the heat.  After that we did 3 sets of 25 crunches and 15 pushups.  I haven't done pushups all week, and I wanted to do girl pushups but my cousin wouldn't let me.  But I was glad she made me do them.  I was a bit sore from yesterday so maybe tomorrow I can get in some good miles.

This morning I got out my bike again and rode to meet my cousin.  We did the same run we did yesterday, but we went the opposite way.  It wasn't as hot because we started early, and I only stopped to get water once.  When we reached 9th and 9th we stopped at Great Harvest and got some cinnamon rolls.  We ate our samples they gave us, I had half of a cookie, and then we went up the hill.  When we got back, instead of doing the usual crunches and pushups, we did a set of 50 crunches and then a set of 30 pushups.  We did that twice.  I didn't want to, and it was very hard I thought.  But I guess I'm glad my cousin made me do them, it'll just make me stronger.  After that we enjoyed our cinnamon rolls.

Its my birthday today :)  Since I'm turning 15, I wanted to see how many miles I could do, but since its a Sunday I guess that cancels that idea.  I ran from my house over to Sunnyside and down to 1300e and came home.  It was really hot because it was in the late afternoon, but I figured it would be better than the last time I did that run.  This time it wasn't sunny, and it was 10 degrees cooler.  Also, my brother gave me some running shorts I wanted for my birthday, so I got to run in them.  And tomorrow, I am going shopping to get some racing flats as another present. 

This morning we met for practice at Sugarhouse Park. We ran to Shriners drinking fountain, a run we do from our stadium sometimes, and back.  I ran with Bre. On the way there we had a few hills and it was tough. Finally when we made it we got water and then went back. Luckily on the way back we got to run down the hills. When we got back to the park, we ate muffins that Bre made. They were good :)

This morning we met at the parking lot at the JCC. We started by running up a hill at the beginning of the trail. Then we all stopped and we each had to get rocks to carry while we ran. We had to carry them to an overlook of the city, where we dropped off the rocks. It was about 1.5 miles to where we dropped off the rocks. After that we had some steep hills, which were hard, but we made it. I ran with Bre most of the way, but when we turned around I went faster on some of the downhills and she caught back up to me not too far from the end of the run. After that we did 3 sets of 25 crunches and 15 pushups as usual. I found the pushups easier than previous times, probably because my cousin made me do sets of 30 last week. I'm glad that I've been able to show improvement.

For the evening workout, we met as Sugarhouse Park.  We started with a lap around the outside, and then we were supposed to do 10 1 minute fartlek.  I only did 5, which ended up being about a lap, because my hips were hurting a lot.  So I stopped and I stretched it out a bit, and massaged it a bit.  Since the pain is pretty high up at my hips, and I don't want to have to fill the tub that high. I just put on my swimming suit and put some ice in it by my hips.  It feels pretty good.  I'll find out if it works by how my hips feel during tomorrows hills. 

This morning we met at Cottonwood Complex. We started with a warmup of going around the baseball fields and then up to 1300e and over to 3900s and down to 1100e and back into the park. After that we did some strides, and then went and did hills. Because the sprinklers were on, we only had to get up to the top of the hill we were running. We did 3 of those hills, and then we did 3 of the same hill, but we kept going after we reached the top. After the hills we did 3 sets of 45 seconds leg lifts, followed by 3 sets of bridges. Then we did lunges, and jumps, and then some balancing knee lifts and putting one foot behind ourselves. After that we still had to do the usual crunches and pushups. Then, after that we had to go do a cooldown. We went over 2 miles of our region course for our cooldown. It was a tough workout and now I'm really tired.

This morning we met out at the Jordan River trail and ran on it.  I pushed my pace a little bit to see how long I could keep it up.  After about 2 miles I caught up with RJ and ran with him for a while.  We went 400 meters farther than the turnaround point, finally turning around when there was a fork, so that added a half mile to the run.  On the way back I still kept a fast pace, and pulled ahead.  When I got back to where we started I forgot about the 2 mile loop which our coach said to do afterwards, and then was reminded by Emily when most of the others were coming back.  I'll just go running some more tonight.

This evening I started my run a little after 8.  The sun had gone down so it was nice and cool.  I ran from my house up along 1500e and then aver to Sunnyside and up to Foothill Boulevard.  Then I ran down that to 1300e and 500s.  From there I stayed on 1300e and ran back to my house.  I felt a little sore at the beginning of the run, but its not that bad. 

This morning we met for practice at Liberty Park.  We took it easy today because we have a race tomorrow.  We did 3 laps around the park, the first we did as a warmup, then we did a workout lap, and then a cooldown lap.  After that we did our usual sets of 25 crunches and 15 pushups.  I felt very strong on the pushups.  After that we did 10 strides, but I don't know how much mileage to those as.  After that we got to enjoy dutch oven breakfast that Bill cooked.  It was really good.  Also, we got to see an article in the paper about our team.  I'm excited for tomorrows race, I'll get to use my flats for the first time :D

I got to use my flats for the first time today :)  I started with a 2 mile warmup, I just ran to the one mile mark and back.  Then I changed shoes and did some strides with Amanda and Ashleigh.  I had a good start, and at mile 1 my time was 6:03.  I slowed down in my second mile, I got a 6:14, so I was at 12:17.  I didn't see my third mile time, but I had a good finish with a new PR.  Afterwards I did a 2 mile cooldown with Amanda and Ashleigh, just the same thing we did for our warmup.  I loved my new shoes.

Tonight I came home late and in sort of a bad mood, so I went down to the treadmill.  I was going to do 2 miles, but I did one instead.  After I came back up I got a nosebleed, so its probably a good thing that I stopped.  That makes a nosebleed every day for the past 3 days.

We met at Sugarhouse Park for practice this morning.  We did the cemetery loop, where we go out of the park and through a bunch of confusing streets (but I'm learning them) over to the cemetery on 3300s.  We did a 2 mile loop inside the cemetery and then went back to the park on Melbourne and 1800e.  I ran parts of it with Bre and Ashleigh. My time was 54 minutes for the 7 mile loop, a very good pace for me.  Then, when w got back we did the circuit twice with the burpees, jumping jacks, squats, and mountain climbers, with 100 meter sprint in between each set.  We did them for 30 seconds, so it was really hard.  Especially after the mountain climbers for me, when we had to sprint I could hardly go in a straight line.  Then we did the usual crunches and pushups.  

We met at the Shoreline Trail up by the zoo today. We ran along the trail, and it was hard. It started with some serious uphill, but wasn't that bad after the beginning. We ran all the way over to Red Butte, and up a road to a fence. From that point we were supposed to push the way back. I was with Bre and kept a good pace on the way back. Then, we did our crunches and pushups, and then we did 3 sets of 45 second wall sits and 1 minute stepups. Then we did some lunges. It was a good workout today, and I was feeling really strong, even though I was a bit sore from the hills on the trail.

This evening I did speedwork.  I met with Wasatch Athletics at Sugarhouse.  We started with a 2 mile warmup around the perimeter of the park and then on the track I did 3 laps of speed changes with a lap cooldown.  I got to use my new spikes.  They are just like my old ones but a half size bigger.  The workout was 4 800s with a lap cooldown.  I did the first in 2:56 with 1:28s for each lap.  I haven't done one under 3 minutes in a while so I felt really good about that.  Then Bill helped pace me for the second one, I led on the first lap and he led on the second.  I got a 2:56 again.  Then he led the first lap on the third and I got a 2:52, then on the last one I led the first lap and got a 2:51.  I feel I did a great job on the workout, especially after this mornings trail run.  Then we did a 2 mile cooldown around the perimeter of the park.  I ran much of the warmup and cooldown with Amanda, Ashleigh, and my sister.  Then Bill took us for ice cream, it was good :)

This morning for practice we met at Cottonwood Complex.  We started with a 2  mile warmup, around the baseball fields and then along 1300e to 3900s down to 1100e and back into the park.  Then we did 5 strides and stretched a little bit.  Then we worked on hills.  We did that same hill as last time, but this time we came all the way around.  It it the hill at the finish of the regions course.  I got faster on each time, so I felt really good about that.  We did that hill 5 times, my 5th and fastest time was at 1:42.  Then we ran slowly to another hill just behind the one we had been working on. We worked on pushing the last part of the hill, and then running down the hill we had been running up first but working on using it as a recovery hill and going faster on it.  We did that hill 3 times.  Then we went over part of the course for our cooldown.  It was kind of a cool day, because the sun wasn't up.  Then we did the usual crunches and pushups.  I'm glad that I have gotten better at doing the hills.  

This morning we met at the Jordan River Trail. We ran together as a group, at a somewhat slow pace. We went out for 2 miles, which was halfway under the second bridge we were supposed to go under. Then we got water and let the people who had been at the back lead. Then we did another loop once we got back. I was surprised at the pace because it was 8:30s and I thought it was way slower. It was a good run and it was really relaxing. And then when we were done Emily gave us bagels :)

For the evening we met at Sugarhouse for our team BBQ.  We had a 4k to determine who was on varsity.  We started with a mile warmup, all of the girls warmed up together.  For the race we followed the state course mostly, but near the end we ran to our terrace to finish.  One of my best parts of the race was when we reached a really steep hill, I think the steepest part of the course, and I felt really strong running up it.  I am second on varsity for the girls, I finished behind Bre.  It was pretty fun, we got to do our XC cheer which we haven't done in a while :)   Then all of the girls cooled down together about a mile, we went and picked up 15 flags each.  Then we got to eat finally, the food was really good.  We also found out who our team captains are.  Stefan and Greeny are the guys captains and Bre and me are the girls captains.  It was fun to get to run with everyone today.

This morning we met at the park and ride lot and then carpooled up to run on the Pipeline Trail.  I ran with Bre, we went to the Rattlesnake Gulch and back.  I trip every time I run this trail, today I scraped my hand a little deep and my knee has a little cut.  The worst fall I've had, but not that bad.  Then we went and got in the river with Tess and Josie.  The water felt really nice and relaxing.  Then Bill gave us some watermelon and it was really good.  

This morning I got an extra hour of sleep because I had stayed up late watching the Olympics opening ceremony.  At first I didn't want to run, so I got up and went to see how hot it was outside.  I decided it was an ok temperature so I went and got my running clothes.  I ran from my house along 1500e over to Sunnyside and then I ran up to Foothill Boulevard and ran down it to 500s and 1300e and I ran home along 1300e.  I'm really glad I got in my mileage this week :)

I was too busy watching the Olympics to go out for a run, so I went down to the treadmill for a mile, there I could watch the Olympics. My time was 8:02 so just a little slow because of the treadmill.  I would have gone for longer, but when I was taking a nap my little sister woke me up so I didn't even get to nap for 30 minutes. I'm tired.

This morning we met at Sugarhouse. We started with a 2 mile warmup around the perimeter of the park, and then we did fartlek. We did 5 minutes on with equal recovery, then 4, 3, 2, and 1. That took us 2 laps, but on recovery we would run the opposite way to get back into a group. Then we did another lap for a cooldown. We stayed in a closer group today. Then we did our usual crunches and pushups. Also Bill wants us to start doing arms with weights, so I'll do that... umm, later. Ok its later.  I did my arm swings.  I didn't remember exactly what I was supposed to do, and I found out after I did them.  But I used 5 pound weights swinging arms 2 minutes with the weights and then 1 minute with no weights.  I did that 3 times.

This morning we et at the JCC for practice. We started by choosing 2 apple sized rocks to carry up to our pile of rocks. I ran with Bre. After reaching the pile of rocks we kept running, and reached some very long hills. My calves got sore on these. At least it isn't very long from the hills to the turnaround point. It took us 32 minutes to get to the turnaround, but we went faster on the way back. Then we did the usual 3 sets of 25 crunches and 15 pushups. Then when I got home I did 3 sets of arm swings 1 minute with 5 pound weights and 1 minute without. It was really cold when we started running, but it warmed up fast.

For the evening we met at Sugarhouse Park for speedwork. We started with a 2 mile warmup around the park, and then did 3 laps of speed changes with a lap cooldown. Then we did an 800, my time was 2:52. Then we did two 400s, my first a 1:15 (new PR yay!) and my second a 1:17. Then we did five 200s, a few of us took a turn being the leader of one. Then we did a mile cooldown, we went to the pond and back along the river.

This morning we met at Cottonwood Complex.  We did a 2 mile warmup, around the baseball fields and out to 3900s and down to 1100e and back into the park.  My legs were a bit sore from last night.  I ran the warmup with Bre.  Then we did 10 hills.  We went up the hill and continued where it was flat.  Each hill was 300 meters.  Then we jogged slowly back to do the hill again.  I did ok on the first 6, but after the 7th my legs were tired.  I still did all of them.  Then we did a 2.25 mile cooldown on the region course.  I ran with Tess and Bre.  Then we did our 3 sets of 25 crunches and 15 pushups, and then when I got home I did 3 sets of arm swings with 5 pound weights 1 minute on and one minute off.  I'm going to take an ice bath later so I can do well on tomorrows bike and run.    

We met at the Park and Ride lot earlier than usual for practice today. We carpooled up to Jeremy Ranch to do a bike and run. I was with Greg. I started out running, and it was really cold when we started so my legs felt like ice. I ran the first mile in about 7:20 and then I biked a mile. On one of my biking miles there was some uneven road and I almost fell off but I didn't. At the turnaround at mile 5 I was warmed up so I dropped off my long running shirt. Then I had a rough mile for the bike. I had to run the bike up some of the hills. It was really nice on the way back, and though it felt like I was going slower after each mile I checked on my last running mile and I still had a 7:20. Then I finished on the bike in a little over an hour. Greg finished about 20 seconds behind me and we were the first team done, though Stefan and Jeromy were close. Afterwards we went to breakfast. And now I'm a little sore from changing from biking to running.

In the evening I went for a run. I had a nap this afternoon after watching some running shorts on ebay all day. I was very tired and I had to sneeze a lot. I didn't want to run but I did anyways. I ran from my house along 1500e then up Sunnyside to Foothill Boulevard and down to 500s. Then I ran along Gaurdsman and then back to my house along 1500e. Then when I was home I did 3 sets of 25 crunches and 15 pushups, and then I did 3 1 minute on 1 minute off arm swings with 2.5 pound weights. It was a good run but I was a little sore at first. I'm still really tired.

This morning we met at Liberty Park. We started with a warmup of 3 miles, 2 laps around the outside. Then we did a 3 mile tempo run. We were supposed to go 30 or 40 seconds slower than our race pace. Bre and I were trying to hit a pace between 6:45 and 7:00. It was windy so we drafted for part of it. We hit about a 6:45 pace. Then we did a cooldown of 2 laps again. I'm still sore from yesterday. When we got back we did 3 sets of 25 crunches and 15 pushups, and then Bre wanted to do an abs circuit so we did. We did 12 ab workouts for 20 seconds each, taking up 4 minutes. We did crunches, situps, windshield wipers, lemon squeezers, bridges, crunches to the left, to the right, heel touches, straight arm crunches, bikers, and backwards crunches. I think thats all we did in the circuit.

I figured out the mileage on all of my shoes: Saucony- 322.21 miles, bought June 26 Saucony flats- 3.1 miles, bought July 28 Asics spikes- 10.5 miles, bought July 29

I slept in this morning and then went running at about 9.  It wasn't hot because it was really windy.  I ran from my house to 1300e and then over to 900s and then down to 900e and over to 2100s and then back up to 1300e and home.  That part of the run was 5 miles, and I averaged a 7:25 pace.  Then I did a mile cooldown on the treadmill.  After that I did 3 sets of 25 crunches and 15 pushups, and then 3 sets of 1 minute on 1 minute off arm swings with 2.5 pound weights.  I'm going to keep track of my shoe mileage by putting the miles at the end of each week.  Sauconys- 328.21          Flats- 3.1          Spikes- 10.5
 

I went on an easy 2 mile run in the evening at about 7 pm.  I ran along 1500e to Sunnyside Park and I did a lap there and then went back.  I know that in the park it was a mile but I'm not sure long it was to and from the park because gmaps-pedometer.com was being weird.  I think its a mile though.

We met at Sugarhouse Park this morning.  There were a few more people than last week which was cool.  We started with a 2 mile warmup around the outside of the park, and then we did the circuit once, doing each of the drills for 20 seconds.  I didn't get as tired on the mountain climbers as I usually do :)  Then we did five 1000s along the state course.  We ran from by the road on the north side of the river to the bridge and across, then around the pond and halfway through a field.  I lost a bit of my warmup after the circuit, so my first one was a 4:15.  I was supposed to hit between 3:55 and 4:05.  On the second I got 4:06, 3:53 on the third, 3:56 for the fourth, and 4:00 on the last one.  I felt strong and I think the workout will help me in my next 5k.  Afterwards we did a 2 mile cooldown around the park and then did 3 sets of 25 crunches and 15 pushups, and then when I got home I did 3 sets o f1 minute on 1 minute off arm swings.  

This morning we met at the Shorline Trail by the zoo. We ran on the Shoreline Trail to Red Butte and then up a road to a chain link fence. I ran with Bre and Mary and RJ wasn't too far ahead of us. On the way back we saw a tarantula on the trail. It was scary looking. When we were finished with the run we did 3 sets of 25 crunches and 15 pushups. We also did 3 sets of 30 second leg lifts, 1 minute wall sits, and 1 minute stepups. It was a good workout and I felt really strong today.

This evening I did my last speedwork at Sugarhouse until after the season.  We met at Sugarhouse Park and started with a lap around the park.  Then we did a 3 laps speed changes with a lap cooldown.  Then we did a mile, I hit a 6:07, and then 2 laps cooldown.  Then we did another 3 laps speed changes and a lap cooldown.  It felt really relaxing, but I've been getting a shin splint.  So when I got home I sat with my shins in a bucket of ice for 20 minutes.   

This morning we had a cross country team hike. We met at 6:30am and then we drove up to the trail for Desolation Lake in Big Cottonwood Canyon. We hike about 6 miles to Desolation Lake, and then we had lunch. A few of us stood with our shoes off in the lake and it was a little cold so it felt good. Then we went 4 miles to where we had left some of the cars to drive back up to the rest of the cars. We didn't run the hike, so I just halved the miles. It was really fun.

For the evening I went from my house along 1300e to 900s and down to 900e and across to 2100s and then up to 1300e again and then home.  I started a bit late and it got dark fast.  I'm getting a shin splint I think from my shoes, and it hurt really bad so I iced it when I got home.   

We met at Liberty Park for practice today. We started with a lap around the park for warmup. My hips were really sore from the hike yesterday. After the warmup we split into groups and did 2 laps of fireman line where the person in the back pushes to get in the front. I was in group 2, and we were supposed to finish in 21 minutes and 15 seconds or under. We finished at 20:50. Then we did a lap cooldown and then 3 sets of 25 crunches and 15 pushups. My shin didn't hurt today, which was good because it was hurting really bad last night.

I got an earlier start this evening.  I ran from my house to 1500e and then I ran to Sunnyside Avenue and up to Foothill Boulevard.  Along Sunnyside I saw a small bunny, and it was really cute.  I ran down Foothill and 500s, and then down to 1300e..  As I was passing the cemetery on 500s I saw 6 deer, I think 2 were baby deer.  That was cool.  I ran back to my house along 1300e and then I stopped in for some water and then I was going to go another mile and a half, but I only went a mile, going a few blocks out and back.  That was a mile.  I felt a little sick so I couldn't continue, but I feel ok now.  My shin didn't hurt very much. 

I stayed up late last night, and this morning there wasn't team practice, so I slept in until about 7:30.  Then I got up and went running.  I ran to Sugarhouse Park, and did a lap on the outside.  When I was about to start my second lap Bre was at the park too.  So we ran 2 laps together.  Then we ran to my house.  Bre had seen Amanda while on the way to the park, and on the way to my house we saw Amanda's dad heading to the park, and later my brother heading to the park.  It was a nice day to run at Sugarhouse Park I guess.  I felt much better than I did last night.  I hope I have a good race tomorrow.

The race was in Murray and it started at 9, so I had time to sleep in. I got there and I did 2 miles of warmup on the track. Then I changed my shoes and did some strides. I got to use my flats again. I started out behind a lead group of guys, and they got far ahead of me. No one came near passing me so I kept the same spot all race. I didn't push very hard either. My first mile was at 6:30, mile 2 was at 13:30. I think I went slower because it was hot. I was 7th overall, but I was the first female. Afterwards I took off my flats and then I didn't feel like putting my running shoes on so I did a mile cooldown on the track barefoot. It was a good race, and afterwards we went to a breakfast provided by the police and fire department which was right by the race.

Saucony- 371.11     Flats- 6.2     Spikes- 16 

I went for an easy run in the evening.  I ran from my house along 1400e to 1700s.  I saw Jake going the opposite way along 14th.   I then went to 1500e and then along there back to my house.  It was hot and it was getting dark.  I tried to time it so it wouldn't be too hot or dark, but I think thats getting impossible now that summer is ending.  

We did a speed workout at our track this morning. We started with a mile warmup and then a mile speedchanges and a lap cooldown. I changed to my spikes, then we did a mile. My goal was no slower than 6 and I hit 6. Then I did a 2 lap cooldown.  Then we did 2 800s with a lap cooldown each.  The first I did in 2:52, then a 2:46. I feel like I've improved a lot. Then we ran a 3.25 miles cooldown starting from our track and then running up Sunnyside to Foothill Boulevard. Then we ran down 500s to 1300e and then we went up 800s back to our track. I did the cooldown with Bre and Mary. Doing the speedwork in the morning is much better than when its 100 degrees outside.

Today we started school, and after school we had our first practice up at the stadium.  We did the Shriner's run, where we run up to Guardsman and through the U campus and then to the Avenues up to the drinking fountain at Shriner's.  Then we go back the same way.  There and back was 4.6 miles, and when we were back at the track we did 10 strides.  Then we did 2 300s where we get lined up and someone starts every 5 seconds and tries to catch the person in front of them while not getting caught.  I followed Mary the first time and Chase the second.  It was fun to have our first practice after school, but it was really hot.  I think it will cool down soon though.

We had our first meet of the season today.  We went to Wheeler Farm, and arrived at about 2:30.  We started a warmup around 3, and we ran along the course until we came to a spot where there was a foot of water so we changed the course.  The warmup ended up being about 2 miles.  After that it was almost time for the girls race which was starting at 3:30 so we changed our shoes and did some strides.  I wore my spikes.  We got to do our team cheer which was fun, and then we started.  I had a fast start but I held a lead for the first mile, Bre was with me and mile 1 was at about 6:10.  Then she pulled ahead but I could still see her.  On the second loop around which has a turnoff so that its shorter I almost missed the turnoff because I didn't see where Bre had gone and I wasn't directed at first but then the guy there told me to go the other way.  I finished second, and I was about 10 seconds behind Bre.  Next to finish were Mary and then Ashleigh I think.  Then Amanda came in 6th, so we got a score of 16 which is better than we did all last season.  It was fun even though it was hot.  After the race the girls were supposed to find the biggest hill we could and run it 10 times so we did.  We found one by a the bridge by part of the course, and we ran it twice and then saw on the other side that there was a bigger hill.  We did the bigger hill 10 times because we decided it wasn't that long.  It was cool because we would run up the hill right next to the course and see some of our guys and we cheered for them.  Afterwards we ran a 15 minute cooldown and we decided it was about 1.5 miles.  It was really fun.

This morning we had practice starting at 6am. It was a bit cold when we started. I ran with Bre. We ran from the track to Sugarhouse Park along 1500e, and we did a lap around and came back and ran a hill off of 15th on the way back. Then we did 5 strides. I forgot not-running shoes for school. I'll remember next time. This run was 6.25 miles.

After school we changed and ran up to Sunnyside Park, which was 1/2 mile. I ran with Amanda. Then in the park we did a 2 mile warmup around the park twice. I ran with Bre for that part. After that warmup my shin was hurting a bit, but I decided to see how I felt after the tempo run. We did 2 miles, I was supposed to hit about 7:30 pace, and I did for the first mile, but on the second I accidentally cut a bit at the end and finished at about 15 minutes. My shin hurt really bad after that so I couldn't do the circuit after that. I only ended up getting about 4.5 miles. When I got back to the track I got an ice cup and iced my shins.

We did speedwork after school today. We started with a 2.75 mile warmup from our track to the gully and around it and then up a hill off of 1500e. Then we did a mile of speed changes and a lap cooldown. Then I changed my shoes and did an 800 with 1 lap recovery, and 4 400s with a lap recovery. We were supposed to do 8 but my shin splint was really bad so I stopped. After practice I bought new shoes, I tried on 5 pairs and couldn't decide between Mizunos and Nikes. I got the Nike air zoom vomero+ 3. I'll try them on tonight to see how they feel.

My shoe mileage: Saucony- 405.46 Flat- 6.2 Spike- 21.75

In the evening I went to the track with my mom and sister to try out my new shoes.  I'm not sure how they feel exactly yet because my shin splint still hurts.  My right leg felt ok though.  I'm going to try wearing a compression sock tomorrow to see if it helps and maybe feel how the new shoes are.  

Nike- 2 

I ran from my house up along 1500e over to Sunnyside, and I ran down Sunnyside to 1400e. From there I went over to 900s and then down to 1300e, and along 13th home. I wore a compression sock over my shin splint to see if it helped. It feels ok, but I think if I can fold the sock down to make it more effective it would help.

For my evening run I just did a mile on the treadmill.  My time was 8:15.  My shin hurt a bit but I think it will heal soon enough.  I wore the compression sock again.  Tomorrow I think I'm going to see how well I do without it.   

Nike- 5 Flats- 6.2 Spikes- 21.75

I worked on my shins last night and a bit today with a rolling pin.  I'm working on getting my shin splint better.  I didn't want to do too much. I just wanted to see if it had helped.  I did half mile on treadmill and I felt great.  

I was thinking of running to the race this morning but I didn't. It was at This is the Place Park. I got there and I did about a mile warmup with my sister. We ran along some of of the boardwalks and looked in the windows of the buildings. It was fun. Then I had the camera while my parents were running so I was running around taking pictures. My race started at about 8:30. The race started with an uphill, about 1/4 mile. I wore a compression sock for my shin and I think it helped. There were some college girls in the race and I thought they would be way ahead of me but I was a bit in front of them actually. I had a good finish and then I wandered around with my mom and sister and it started raining really hard. I ran from some of the buildings to other buildings trying not to get too wet. It was really fun.

I ran from my house along 1500e up Sunnyside and along Foothill.  My shin was hurting really bad so I went home along Guardsman and then 1500e again.  I was almost home and my shin hurt too much to run so I just walked home.  I think it hurt so much because I didn't wear a compression sock.  Then my dad took me swimming and I did a half mile.   

This morning we had practice at 6am.  We ran from the track to Liberty Park, where we did 10 1 minute on and off fartlek.  I was with Amanda and Bre, and we finished at about a lap and a half, so we finished our second lap and went back to the track.  I wore a compression sock and my shin didn't hurt.

After school we ran from the track to Shriner's and to the drinking fountain and back.  It was 4.6 miles I think.  My leg didn't hurt until on the way back we ran down a hill in the road.  Also Bill said I was pronating a lot.  When we got back to the track we did 3 sets of 25 crunches and 15 pushups.  My shin was hurting so I did girl pushups.  After the workout I got new shoes, and I'll try them out tomorrow.  I got Saucony Hurricanes I think.   

I'm not sure what my exact mileage was.  We had a meet today, we ran a course that Bill made.  Granger didn't go to the meet.  We started with a warmup along the course which I'm not sure but I think was 2.5 miles.  Then we did strides and went over a strategy.  I just wore my new shoes because my shin is still a bit injured.  I ran in a compression sock.  For our strategy we tried running to top 5 girls in a pack for the first 3k and then keeping the pace or going faster after the 3k.  We were supposed to go 4:40 a k, about 7:30 a mile.  We were about 5 seconds behind on each of the first 3ks though.  After that, to finish the race I wasn't easily able to get back up to my normal race pace.  I was able to pass a girl from Cottonwood who was in front of us, and then I finished first for the girls.  Afterwards we ran a hill 3 times.  My shin hurt really bad on the first one because I think I pushed too hard.  I took the other ones easier.  Then we did a short cooldown picking up some flags on the course.  I'm excited for BYU Invitational this week.

This morning we had practice. We ran to Sunnyside Park and did a lap around for our warmup. Then we did a 2 lap tempo run, which was 2 miles. Then we did a lap cooldown and ran back to the stadium. My shin didn't hurt.

After school we got to choose between 2 workouts. I chose to stay at the track and do a mile warmup, 2 miles of speedchanges, and a mile cooldown. My shin hurt when I did the speedchanges on the track so I ran on the grass to do them. I think I might have got the wrong shoes again. After the workout my shin was hurting kind of a lot so I iced it. After that it felt ok.

We had an easy run today. We ran from the track up along Sunnyside Avenue, and then along Guardsman Way to 500s. Then we ran down to 1300e over to 800s and up to the track. My shin didn't hurt, so I was thinking of not wearing the compression sock tomorrow but since its a race I don't want to try. I want to wear my spikes tomorrow so I might wrap my ankle/foot.

I put my division place as the place I finish from East, I don't know how I did from 4A. It was hot when it was time for the varsity girls race. The 5 of us warmed up together, we got in about 2 miles. Then we changed into spikes and went to our starting box and did some strides. When we started I thought I might have started too fast, but I think actually I did ok. I was really thirsty though. My shin didn't hurt, I wore a compression sock. I had a nice kick at the end because a girl, I think from Davis, and me had been passing each other back and forth. Right after I finished my shin hurt a bit. After the race my coaches told me that I had done what they told me to, and I don't remember really thinking about about it when I did. It was kind of cool. Like when they told me to catch up to the pack ahead of me I did. So I had a really nice race, and I got a t-shirt for finishing in the top 30. The course was long.

http://www.runnercard.com/runner/data/512/1607/result/Varsity_Girls_5K.htm

There is a link to the varsity girls results.

Flats- 6.2     Spikes- 25.21 

This morning we ran from our track to Sugarhouse Park. We were supposed to do hills, but my shin was hurting bad so I just ran to the park and back. I slowed down quite a bit on the way back. I didn't do the afternoon workout.

I got new shoes again last night. This time I went to Nordstrom Rack and got some asics. They are way comfortable. This morning we did the VA loop going up to Foothill and down to 1300e. That was 3.25 miles and after we got back we did 10 hills. Then we did a 5 lap cooldown so the morning was 5 miles. My shoes were good but my foot fell asleep because I think I tied my shoes too tight.

For the afternoon we ran to Sugarhouse and did a lap and then came back. I loosened my laces a bit but my foot still fell asleep but when I picked up the pace on the way back it was fine. When I got back to the track I iced and it feels good.

brown asics- 11

I wore my blue asics today.  I'm going to start alternating between my blue asics and my brown asics so that both pairs will last longer.  While on the bus it was a bit rainy, but when we got to the park it had stopped and the sun was coming back.  What happened to the clouds we had all day?  The girls did a 1 mile warmup, we ran parts of the course.  Then I changed to my flats and we went to the line for some strides.  We probably weren't at the best place for the start but we still got out fast.  I took the lead between 400 and 800 meters I think.  I held my place through the whole race.  I hope I can get a faster time at Murray Invitational this Friday.  My shin didn't hurt during the race, but for a few minutes after I stopped my ankle hurt a bit.  I changed shoes and it went away.  Then we did a 2 mile cooldown.  

blue asics- 3 

We did an easy run this afternoon.  We just ran from our track to Sunnyside Park, and there we did 2 big laps and then ran back to our track.  I ran with Bre, Amanda, Tess, and Ashleigh and we ran at about an 8:30 pace I think. 

brown asics- 13.4

I had a lot of pasta last night and for lunch today.  We started with a mile warmup, around the park to some bathrooms and back.  Then we changed our shoes and did the same thing.  I wore my flats.  Then we went to the line and did some strides.  It was nice weather, not too hot.  It was very crowded at the start, but I did ok.  I almost tripped.  Through the race I kept passing people, and I don't think I ever got passed.  I had an interesting race, when a girl in front of me sneezed I said "bless you", haha.  I had a nice kick at the end too, I think I want to work on getting an earlier kick maybe. 

blue asics- 4

I slept in an extra hour this morning.  My shin was hurting when I woke up, and I didn't feel like actually going anywhere to run, so I just ran 2 miles on the treadmill.  To stay entertained I watched tv.  I might go run later tonight. 

brown asics- 15.4

spikes- 25.21     Flats- 13.4 

This morning for practice we ran at the track.  I missed directions so for my warmup I started with a mile warmup and a mile speedchanges, but Bill asked me how many laps I had done when I was on my last lap and I found out I had done too many.  I changed into my spikes and then jogged 200 meters around the track where we were doing 200s.  I only did 5 200s because after the 5th one my calf fell asleep which was weird.  I stopped then and changed shoes and then did a mile cooldown with Breanna W. and Emma. 

In the afternoon since I had hurt in the morning Bill told me to stay at the track and run around it and on the soccerfield.  So I ran along the track and then around the soccer field and up behind the bleachers and then back down to the track, and then Emily told me I was limping so I stopped running.  I think coming down the hill to the track hurt my shin.  I iced it and massaged it a bit.

blue asics- 7.25

This morning for our workout we ran to Sugarhouse and did 5 hills starting from the soccerfield. Then we ran back along 1500e and went up the side road with a hill.  On the way there I ran with Bre and Tess, and I ran back with Ashleigh and Tess.  It was a good run, I wore a compression sock because my ankle/back of my shin was hurting.  After the run it wasn't hurting so that was good.  I folded the sock down more over my ankle because it felt like it was helping more there. 

For the afternoon we stayed at our track.  We started with a mile warmup and a mile speedchanges.  Then we did 10 strides across the football field, and then a mile cooldown.  I had some ibuprofen before the workout and I wore the compression sock and my shin didn't hurt at all during the workout and after.  I iced it afterwards and it feels great.   

brown asics- 23.9

My coaches said no running until Monday.  So for some cross training I went pool running/ water jogging for 45 minutes.  It took me about 10 minutes to figure out how to not go backwards.  For arms I had some of the floating weights and I would use them for a length and then I would do a lap without them.  I'm not sure how many lengths and laps I did. 

Today for cross training I took my bike to the track and I biked for 30 minutes.  I worked my arms just like when running, so I think it was a good workout. 

In the evening I went to the pool and did some poolrunning.  I did 12 lengths of poolrunning and then 12 lengths of swimming.  It was 1/3 mile I think, and took 45 minutes. 

I found out that I don't have a stress fracture, its just a shin splint.

I went pool running for about 40 minutes. I did 1/3 a mile (24 lengths)

This morning I went poolrunning with Amanda.  We did 1/2 mile of pool running, and we did some of the lengths with water weights.  After we were done with the poolrunning we did a bit of freestyle of swimming.  I got in 1/4 mile of that.

Today I went mountain biking with my oldest brother and my little sister.  We went to the Bonneville Shoreline trail across from the zoo.  At the beginning there were some steep hills but after about the first mile it wasn't so bad.  We went to Red Butte and then back, but we took a little bit shorter way back.  I think it was about 4 miles. 

I went pool running with Amanda.  Afterwards we played sharks and minnows with my little sister.

I got to try running again today.  I did a mile on the track, as a warmup for the workout.  My time was 8:17, and after poolrunning it flt really fast.  I stopped after the first mile because my left knee and shin was hurting.  I iced, and later I did some abs stuff.

blue asics- 8.25

I did some biking today, and some abs stuff.

I went poolrunning with Amanda.  We did 1/2 mile.  Afterwards we played sharks and minnows, but she is too fast and beat me every time.

I went pool running this morning.  I went 1/3 a mile and then afterwards I did a lap of freestyle swimming.

I went for a light run this morning. Before I went I put my shin in the hot tub for 5 minutes to try and warm it up. I think it worked because it didn't hurt when I was running. I ran behind the hotel to a road where I turned right and then I turned left at a light to some trails. I went to a gate and then I turned around. I think it was a mile total.

At the race we did about a 2 mile warmup around the golf course and we did some strides. I was really nervous. There was a false start a minute into the race and then it was a few more minutes before the restart. I think my second start was better because I wasn't at boxed in. At mile 1 my time was 6:11, and I think 12:35 at mile 2. After the race my calves feel sore.

Amanda and I did a mile on eliptical.

blue asics- 11.25     spikes- 28.3

This morning before the run I put my shin in the hottub for about 5 minutes. I went running with Bill and Bre. We ran along some trails by where I ran yesterday. We saw some turkeys and squirrels and we even saw a raccoon. After about 2 miles Bre and I wanted to go back so we turned around. We went a slightly different way to go around some lakes, and then we found some tire marks and decided to follow them. That wasn't so great an idea when we both ran into some stinging nettle. We got really dirty trying to go back and once we got out we pushed the last 3/4 mile back to the hotel. It was a fun run even though a bit messy.

blue asics-   16.25 

Todays workout was mile repeats.  We did a mile warmup and then 2 laps of speed changes.  Then we did our first mile.  I was supposed to hit a 6:25, but  was having a hard time breathing and hit a 7:04.  Then I did a lap and got some water.  I did the second in 8:03 and then I stopped.  I think it will just take me a few days to get back into running after cross training.

brown asics-  27.65  

This morning for workout we ran to Sugarhouse Park, did a lap on the road, and then back to the track.  It was 5 miles.  I ran with Bre and it felt like I was running at a faster pace than yesterdays mile repeats. 

The afternoon was 4 miles.  We did a mile warmup, 2 miles of speedchanges, and a mile cooldown.  It was really hot, so after the speedchanges I got some water before the cooldown.  I felt a lot better today than I did yesterday.  I was a bit hungry so I'll have to bring a snack for before the workout next time. 

We started with about a mile and a half warmup.  Then we changed shoes and did some strides.  For a while at the beginning of the race I was in 3rd, but I was really dehydrated and my mouth was completely dry.  My calve on my left leg was hurting a lot.  I couldn't breathe for parts of the race and I dropped back a few places.  At the end of the race though I was recovered enough to hold other runners off.  At the end I could hear people cheering for their runner to start a kick so I started mine to make sure she wouldn't pass me.  I caught up to Ashleigh and we finished in the same second.  The other girl didn't pass us.  After the race my calve hurt quite a bit so I took some ibuprofen and I drank a lot of water. 

brown asics-  29.15

I went biking at Steiner in the evening.  I got about 2.6 miles on a bike and then I switched to a bike with foot straps.  Then I did a sort of fartlek workout with 8 1 minute on 1 minute off.  I got the spedometer up to 27 once.  Afterwards I did a 5 minute cooldown.  I think I got about 7 miles total.

This morning for workout we started with a warmup of the VA loop.  I think that was 3 miles.  Back at the track we did 10 Js.  It felt good to be doing some sort of speed workout again.  Then a lap cooldown was the end of the workout.  My leg didn't hurt because I had some ibuprofen before the workout.

I wore my running shoes at school to see if it would help my shin, and I think it was successful.  This afternoon we went to Libert Park and did 3 laps around.  I got water between laps.  I ran with Bre and Ashleigh.  It was 4.5 miles and my time was about 35 minutes so I was barely at 8 minute pace.

blue asics- 31.5

Todays workout was the zoo loop.  I only made it to Sunnyside Park from the track, about half mile, because my calves hurt a lot.  One felt tight and like it was being pinched so I massaged it a bit and tried to keep going but it hurt again.  So I just walked back to the track.  Emily says I'm probably dehydrated.  Later I went to Steiner and biked for 5 miles at a speed of 14-17 mph most of the time.  Then I did a half mile cooldown.

The cross country got to run the torch for the homecoming game.  We did a relay from Olympus High to Sunnyside Park.  It was really fun.  It was way exciting to run into the stadium at halftime with the team.  With my leg of the relay and running to the stadium I think I got about a mile.

brown asics- 29.65  blue asics- 32.5

We did the Orem meet again this year.  Just like last year, it was raining.  I didn't get a very good warmup, only about a mile.  Then I changed shoes and got in about 2 strides.  Right at the beginning of the race I got really muddy, but it was kind of fun.  I passed people throughout the race, much like I did last year.  I was 12 seconds slower than last year, but I did well considering my calve/shin. 

blue asics- 33.5   spikes- 34.5   flats- 13.4

This morning for workout we started with 2 laps warmup and 2 laps speedchanges with a lap recovery.  Then we did 2 sets of an 800 and 4 200s with a minute recovery between each.  I did the 800 and 2 200s on the first set and then my shin hurt too much to continue.  Afterward I joined the team in the 2 lap cooldown.  (+.75 spikes)

In the afternoon we ran up to Sunnyside Park and did a lap.  Then we did some strides across the field, and then a lap around the perimeter of a soccer field.  Then we did a lap cooldown and went back to the track. 

blue asics- 38.75

This morning for workout we did 3 laps at Liberty Park.  The first was as a warmup, and then we did 2 laps of firemen line where the person at the back pushes to the front and then chooses the pace. 

We ran at Sugarhouse today since its the last day we're allowed to before state.  We ran the course and then did some speed working from the last 800m.  There were lots of other teams at the park. 

purple asics-  9.5 (they're not really purple but the other ones are blue too)  (+5flats)                

We ran at Cottonwood Complex today.  We started with a 2 mile warmup along the region course.  Then we did 500s along the course with 500 recovery.  My shin didn't hurt very mich, I think wearing my running shoes instead of my converse helps a lot.

blue asics- 43.75   

This morning we ran from the track along 1500e to 1700s and then along 1300e back to the track.  There we did 10 strides.  I think it was 3.5 or 3.75.

In the afternoon the girls ran to Sunnyside and did a lap around and came back to the track.  We also did a lap on the track, so I think it was 2.25.

purple asics- 15.5

This afternoon was our last speedworkout of the season.   We started with 2 laps of warmup, and 4 laps of speed changes.  Then the workout was 20 200s with 200 recovery.  I did 3 but on the recovery on each my 200s my shin was hurting worse.  I stopped, and after Bre was done we did a lap cooldown.   

blue asics- 46.25 

For todays workout I did 3 laps warmup (I missed the first lap so I joined in the second) and then a mile of speedchanges.  Then a lap cooldown.  Then we did 3 400s with 3 minute recovery.  I was amazed at my times with the first one at 1:18, the second a 1:15, and the last a 1:16.  My shin hurt a bit after stopping but I was able to run through it ok.  I tried drafting a bit.  After the workout I did a 3 lap cooldown. 

purple asics- 19   

We had a team community service project at the food bank, and afterwards we did a 2 mile run on the Jordan River trail.  I'm excited for regions tomorrow.

blue asics- 48.25

I did about a mile warmup and then changed to my spikes and did some strides.  I took ibuprofen early enough before the race so that my shin wouldn't hurt.  I had a good start, and I even led for part of the race.  My thighs were a bit sore and tired though so I didn't push as hard as I could have I think.  In about the last half mile I was passed again and I finished 3rd.  My goal was top 3 so I'm satisfied.

purple asics- 20 

We did a 10 mile run as a team today.  We ran from Liberty Park to City Creek Canyon where there was a drinking fountain.  I ran with Bre, and at halfway we had some Gu.  I finished in about 1hour and 21minutes so I was close to 8 minute pace.

blue asics- 58.25

This morning we ran at Liberty.  We started with a 1 lap warmup around the park and then we did fartlek with 10 1 minute on 1 minute off around the pond.  I think I got about 2.5 miles then.  Then we did a lap around the park for our cooldown.  

purple asics- 25.5 

 This morning I ran from my house to Sunnyside Park for my warmup, which was about a mile.  Then in the park I did a 3mile tempo run which was 3 laps around the park and then  once around the fields.  I finished in just under 24 minutes so I was just under 8 minute pace.  I ran back to my house for a cooldown.

blue asics- 63.25

flats- 18.4     spikes- 37.5

This afternoon we met at the track and started with a mile warmup and a mile of speedchanges.  Then we did 3 400s.  I did the first in 1:17, and the other two were 1:19.  My shin hurt a little after the first one but I finished anyway.  Afterwards we did a mile cooldown. 

purple asics- 29.25

Today we ran to the gully and around and back.  We did sort of a fartlek workout where we would run 3 minutes and then pushed for 30 seconds.  The girls ran in a group which was fun.

blue asics- 65.5

We got to Sugarhouse Park and started with a 2 mile warmup around the park going the opposite way of the course.  Then we changed shoes and went and did some strides by the starting line.  There was a false start, the first of the day (Bre asked the officials before the race if there had been any yet).  I got out faster on my second start but for the first part of the race I was boxed in.  I finally was able to break away at the top of a hill and I sprinted down the hill to catch the pack in front of me.  That was probably my favorite part of the race.  Then going up the hill by the soccer field I passed a few people.  I passed people often during the race.  At one point I remembered we had done 1000s over the summer so I picked up the pace there, as it was nearing the end.  I had an ok kick at the end, but I could have done better there, but noone passed me so it was alright.  I loved my race, I think I did well.  The team took 12th and it was a really fun experience. 

purple asics- 31.25     flats+3

http://www.runnercard.com/runner/data/463/1629/result/Girl's%203%20Mile.htm

there is a link to the combined results.  I was 32nd in the combined results.

I ran out a half mile from my house and came back.  My shin really hurts after yesterday.  I think I might take it easy for a few days.  

blue asics- 66.5 

Now that the season is over I want to take 2 full weeks off in hopes that my shin splint will heal.      Today I just did the 4 minute abs circuit and some arms with 2.5 pound weights.  

I went pool running today for 40 minutes.  I was with my cousin, we got in 18 lengths so a quarter mile. 

flats- 21.4     spikes- 40.5    

purple asics- 31.25     blue asics- 66.5 

Today I started with a 4 minue abs circuit.  Then I did 3 1 minute on & 1 minute off arm swings with weights.  I finished with the abs circuit, but I did it backwards of how I did the first set.  

Today I did 24 lengths (1/3 mile) of pool running. 

I went pool running and did 24 lengths, which took me half an hour.  Then I did 12 lengths of swimming to fill another 10 minutes.

I did 40 minutes of eliptical training.  For the first 20 I pushed hard and then I relaxed the last part.

I went swimming rather than pool running tonight.  I did 24 lengths, so 1/3 mile.

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

I ran from my house to 1700s and back twice so 2 miles.

purple asics- 49.15

Speed workout tonight at the oval.  I started with a mile and a half warmup, and then a mile speedchanges with a lap cooldown.  Then I did another lap after resting for a few minutes while waiting for a group to do speed with.  I did three 400s, with times of 1:20, 1:21, and 1:20, with a lap recovery each.  Then I did eight 200s, and I hit 42, 41, 41, 41, 40, 40, 39, 39.  200 recovery for each, and I got a lap in going to the start and my last recovery.  I then did a 3 lap cooldown. 

blue asics-  94.3 

I ran from my house to Sunnyside Park and did a lap around and came back.  I wanted to do 2 laps but it was getting cold and I didn't want to get sick.  My knee was hurting at first but it warmed up ok, but my hip was hurting a bit more as I went. 

purple asics-  51.15

We stopped during the bus ride at some trails in Saint George and we all went for a run.  I ran 2 miles with Kelsie.

blue asics-  96.3

I was really nervous before my race but I was a bit better when I finally got started on my warmup.  I did a 2 mile warmup and then changed to my flats and did some strides.  I think I might have started out a little dehydrated.  When the race started I was at the very back of the single pack.  I didn't worry about it though because that was right at the start.  For the first mile there was a huge pack.  My first mile was about a 5:55.  Then there were some big uphills.  I was able to greatly use this to my advantage, passing quite a few people.  I wasn't as great on the downhills though, but I passed more on the uphill than I was passed on downhills.  At my second mile the time was 12:35.  After the second big hill I think all of my strength was about used up.  It was really hot and there wasn't any shade.  With each step I felt the burning ground on my feet.  I was glad to be done with the hills and be heading into the stadium to finish.  I outkicked 2 people I think.  I was the 9th sophomore in the seeded race. 

blue asics-  98.3    

flats-  34.15     spikes-  43.6

I ran from my house to 1500e and down Sunnyside to 1300e and back home.  It was snowing and it was fun.

purple asics-  53.15

I ran from my house to Sugarhouse and back.

blue asics-  100.8

I got up early and went for a run.

purple asics- 55.15

The hotel treadmills only go up to 4 so I used an eliptical trainer instead.  Then I did arm swings for a minute with weights and then without, and the abs circuit.

I did 5 minutes of eliptical and 10 biking. 

I did a slow 10 minute warmup.  Then I changed to my spikes and did some strides.  When the race started I was near the back of the pack, but I worked my way up towards the front during the race.  I liked the course and had a good time.  

blue asics-  101.8

flats-  34.15     spikes-  46.7 

I ran from my house to Sugarhouse and did 2 laps on the outside and came back.  It wasn't too cold, and running on the sidewalk and roads wasn't so bad.  But going through the snow around the park was kind of hard. 

purple asics-  61

I started with a mile warmup and then I went the opposite way for a mile of speedchanges.  Then I changed to my flats and did another lap.  I did 8 x 2 minute fartlek.  Got in 15 laps.  Then I changed my shoes back and did a mile cooldown.  My calves are a bit sore, probably from my low mileage last week, but other than that I feel great.

blue asics-  104.8     flats-  +4

I ran 6 miles on a treadmill at Steiner.  That is the most I have ever run on a treadmill, and very boring.  I listened to music but it was still long.  I want to run indoors when its cold outside because I don't want to get a cold.

purple asics-  67 

I ran 6 miles on a treadmill again.  I listened to music again.  After 4 miles I got bored of the treadmill I was on, looking through windows at the ice rink, so I switched to one facing the other way with a fan next to it.

blue asics- 111

I ran on  treadmill at Steiner today.  I made it a mile and a half, but my stomach was hurting... I ate too many chocolate pretzels.  But later I went babysitting (5 kids) and we played tag, got a lot of running in there.

purple asics-  68.5 

spikes-  46.7     flats-  38.15

I ran outside today.  I was planning on running 4.5 miles but it was starting to snow and windy.  But I'm glad to have not done treadmill.

blue asics- 103.8

Speedworkout  the oval tonight.  I started with a mile warmup then a mile of speed changes with a lap recovery.  Then I did fartlek workout, with 1 minute on (equal recoveries) then 2 then 3, then 3,2,1.  That took 11 laps and then I did a 2 lap cooldown.

purple asics- 74.5 

I did 2 miles on the treadmill.  I was planning on doing 4 but I got bored.  Then I did arms with weights 3 sets of 1 min. on and 1 min. off.

blue asics-  106

I ran a mile on the treadmill at my house.  It was really late and Steiner had already closed.  I also did some arms stuff and abs circuit.

purple asics-  75.5

I got new running clothes for Christmas and wanted to wear them (outside, they are for winter).  I ran from my house to Sunnysude and up to Foothill and around down 5th s.  The snow on the sidewalk was knee deep there so I ran in the road for that part, but the lanes are pretty wide so I stuck as close to the side as I could.  I did more arms stuff and the abs circuit. 

blue asics-  110.5

spikes-  46.7     flats-  38.15

I started with a mile on the treadmill at my house.  I was trying to watch a movie but after a mile I got bored and decided to run outside.  I ran from my house to 9th s and down to 9th e and over to 2100s and up to 13th to go home. 

purple asics-  81.5 

I did a speedworkout at the Oval tonight.  I started with 6 laps warmup and 4 laps speedchanges with a lap recovery.  Then I changed to my flats and ran to the 200 start and did 8 200s, hitting 43s, 41, 42, 40, 39, 38, 37, 36.  Then I did another lap and then changed my shoes back and did a mile cooldown.

blue asics-  113.25     flats-  +2.25

I ran 4 miles on a treadmill at Steiner.  I brought my DVD player and watched a movie for a bit, but that got boring so I stopped at 4 miles. 

purple asics- 85.5