You've got to want it to win it

I ran outside today.  I ran from my houes to 9th s and down to 9th e. and over to 2100s and back up to 13th e and home. 

blue asics- 118.25

I ran 4 miles on a treadmill up at Steiner.  I watched the U game (GO UTES!!!) and listened to music.

purple asics-  89.5

I ran 5 miles on a treadmill at Steiner.  I watched a movie on my DVD player.

blue asis- 123.25

I ran 6 miles on treadmill at Steiner. I finished watching "Finding Nemo". I wish I had thought of watching movies on treadmill a long time ago.  My shin that had a shin splint last XC season was hurting for the first mile.  It warmed up after that, but I think I should get rid of my purple asics and get another pair of the blue ones.  My feet are more comfortable in the blue ones, thy are a newer model of the other ones anyway.

purple asics- 95.5

We had our first track practice today.  We didn't do much, but some warmup in the halls and some sprinting stuff.  I think my shin hurts because of pronation, even though I have pronation shoes.  I tried to not pronate and it helped as the pain went away after that.  Afterwards I went to Steiner and did 3 miles on treadmill. 

blue asics-  127.25

We had track again today.  We warmed up in the halls, stretched, and did a lot of core work.  I think I needed it.  After we did some drills we did stairs a few times and then stretched out again and ran around the halls again.  Then we went into the weight room to work on improving forms.  I did some weighted arm swings, a 6 minute abs circit (the 4 min. but do each set for 30 seconds).  I also did some squats, but those were hard for me.  In the next few weeks I want to get in more form work to hopefully do well at indoor meets and get me some good PRs. 

purple asics-  96.5

i think i got in about a mile at practice (i wasn't timing when i was running) but later when i went to mutual i ran there... in church flats

We had track practice today.  We started with a warmup in the halls and some stretching.  Then we did some drills.  They were really hard for me and I went really slow on a lot of them, but I know I will get better at them and improve my form.  We ran around the block twice, also.  But on the first lap I stepped in some mud and splashed it all over.  When I went back inside I did some drills in the weight room.  One of them involved hopping on one foot and when I had to hop on my left foot I hurt my knee.  I could feel it pop when I bent it.  I might have done something to it when I slipped on ice yesterday.  In the weight room I also worked on arm swings and I did squats and the abs circuit.  Afterwards I did 2 sets of 8 strides in the halls with Bre. 

blue asics-  130.75

I ran from my house to Sunnyside Avenue and then up along Foothill Boulevard down 5th s and back home along 1300e. 

purple asics- 101.5

I did the same run as yesterday.  Then when I got home I went for a 2 mile run with my sister, to Sunnyside avenue and back.

blue asics-  137.25

I ran 5 miles on a treadmill at Steiner.  I went with Amanda, and afterwards we did some core work in the weight room. 

purple asics- 106.5

Speedworkout at the oval tonight.  I did 5 laps warmup then 11 laps of speedchanges with 4 laps of cooldown.

blue asics-  142.75

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

purple asics-  111

For practice today we did some warmup in the halls and some stretching.  The distance runners went for a run.  We went out 15 minutes and back, we ran up Sunnyside and part way to Shriners.  That was about 4 miles.  I finished at about 29 minutes so I kept a pretty even pace. 

blue asics- 147.25

I ran out 16 minutes and then back.  I went over by Sugarhouse and turned left at the street which was right before the freeway overpass.  Went up there a bit, and then turned and went back the same way.

purple asics- 115

I ran out 16 minutes and back.  I went to 2100s and reached 20th east before turning around.

blue asics-  151.25

spikes-  46.7     flats-  40.4

I ran 3 miles on a treadmill.  Then I did some stuff in the weight room.

purple asics-  118 

Track workout today after school.  We did some warmup with the whole group, then distance runners did some conditioning in the weight room.  Then we went for a run, along 1300e to the flagpole at the U, and back.  About 3 miles.

blue asics- 154.25

The air was really bad for running outside today, so when the team went to the track to run I went up to Steiner and did 4 miles on treadmill.

purple asics- 122

We did some warmup in the halls, then some drills in the weight room.  Afterwards we ran for 15 minutes in the halls.

blue asics- 156.25

I did some warmup and stretching with the team, but since I can't run outside I ran for 15 minutes in the halls.

purple asics- 124

This was my first indoor track meet.  I didn't get in a good warmup because I had to go to the bullpen, and then from there we headed over to the line.  The only warmup I got was a few strides.  I started in the third spot.  In the last 50 meters I got outkicked, but by .3 of a second.  Afterwards I did a cooldown of about 10 minutes, and I ran with Mackenzie for her warmup, and I ran with Alice when she did a cooldown.

blue asics-  158.25

spikes-  46.7     flats-  42.4

I had a terrible headache today, and a not as bad one today.  I wasn't sure if I should run, but it only hurt when I put my head down so I tried running.  I went to the dreadmill in our basement.  I listened to the radio, and my head did not hurt while I was running.  It was also cool in the basement so I kept a good temperature.  Afterwards I did some arm swings with weights.

purple asics- 127

After school I did some conditioning in the weight room. I was planning on running at the oval later, but stuff came up so when I got home I did 2 miles on the dreadmill. (the .25 was from running in the halls as warmup before stretching).

blue asics- 160.5

Today we did some warmup in the halls and stretches with the group.  Then the distance runners went to Liberty Park.  There we did 1 lap of firemen and then a lap of 30 seconds on 90 seconds off.  Then we ran back up the hill to the school.  Afterwards I did some conditioning in the weight room with Bre.

purple asics-  132

For the warmup today at track I ran some laps in the parking lot with Amanda, since she can't run inside.  Then we joined the group for stretching and distance runners went in the weight room.  We did some conditioning there, and then went for a 20 minute run.  We went along 1300e going north for 10 minutes and then came back.

blue asics- 163.5

I'm sore from the stuff in the weight room yesterday.  Today I ran 4 miles on a treadmill at Steiner and then did some stuff in the weight room afterwards. 

purple asics- 136

I ran 4 miles on a treadmill at Steiner.  Afterwards I worked some in the weight room.

blue asics- 167.5

spikes-  46.7     flats-  42.4

I ran from my house to Sugarhouse Park and did two laps on the outside and back.

purple asics- 142

Today for practice we did warmup with the whole team and then did stretching and drills.  Then distance went into the weight room.  We did some hard stuff in there, and I'm tired.  Afterwards we went for a 2 mile run around the block that our stadium is on, up around Guardsman and down 500s.

blue asics- 170

After doing warmup and drills with the sprinters, we went for a run.  We ran to Sugarhouse Park and did a lap on the road.  I was sore from yesterday and I was tired. 

purple asics- 147

Wdid a workout in the weight room today.  We did abs and arms.  Afterwards we went for a 20 minute run.  It was about 2 miles becuase we ran up Sunnyside at first, and since it's uphill that took a bit of time. 

blue asics- 172

I ran to Sugarhouse and did a lap around the outside and came back.  It was nice today, just a bit cold though.  It was starting to rain when I left, but it wasn't bad.  Then as I was leaving the park the rain got heavier but it still wasn't bad.

purple asics- 151

Didn't have time to run today, but I was up in the mountains sledding so going up the hill multiple times was a bit of a workout.

spikes- 46.7 flats- 42.4

This morning since school started late I decided to get up at my regular time and go for a run.  It looked nice outside so I went ahead and got ready to go.  As soon as I got outside, though, it began to snow.  I went and got some long running clothes and went outside again.  I started running, and made it to the top of my street when I decided to find something to wear over my eyes to keep the snow out.  I went back home and got some sunglasses, and tried running with them, but it was too cold, so I went back home again for a hat.  At that point I just decided to run a mile and then go for another run after school.

I picked a good time to get going after school.  I ran from my house to Sugarhouse and did a lap around and came back, which was 4 miles.  I was running into the wind on the way there, but the wind was to my back when I was going home, so it wasn't bad.

blue asics-  156.5

After school we did weights.  We did some abs for warmup, and then we did 4x25 squats with dumbells, followed by the same number of hamstring curls and leg sleds. 

After I finished homework, in the evening I went to Steiner and ran 3 miles on the treadmill. 

purple asics- 154

Today for a fun distance workout, we played 40 minutes of sharks and minnows.  We played 3 rounds.  In the first, I was with Bre and Madeline, but we were caught soon after the round started because Zach found us... we screamed really loud, too.  In the 2nd round, I was caught by the red hall again, this time by RJ.  In the third round, we expanded the boundaries, and changed some rules.  I was with Amanda, and we didn't get caught.  Finally after my watch had been going 40 minutes, we decided to go to the commons, where we found the others had stopped a while ago.  We did wall sits, crunches, and pushups, and that was the workout. 

blue asics- 161.5

For warmup today we did a lap and stretching, then drills and strides.  For workout we went into the weight room and did a circuit including lunges, dumbell arms, hamstrings, leg extensions, and dips.  It was a good workout, I know I'll be sore tomorrow.  Afterwards I went for a slow run.

purple asics- 155

I ran from my house to Sugarhouse park, where I did 2 laps on the road and returned.  It was a bit cold today.

blue asics-  166.5

spikes-  46.7     flats-  42.4

I went for an easy 2 miles today.  I ran to Sunnyside Ave. and along 1300e.  My shin was hurting at first but it warmed up.  I think my shin splint might be coming back, but I hope not.  I'll see how it feels in a few days.

purple asics-  157

I ran to Sugarhouse Park and did 2 laps and came back.  My shin didn't hurt today, so I'm not worried about another shin splint like I was yesterday.

blue asics- 171.5

Today at track practice we did a workout in the weight room.  We did sets of 4x20 for each part of the workout which included:  bench with bar, squats with bar, curl bar biceps, triceps, hamstring curl, and leg extensions.  My arms were completely dead after that workout.  When I got home I did a 2 mile run.  I was hoping to mae it 4 by doing the loop twice but my shin was hurting so I stopped.

purple asics- 159

For our early morning workout, we did a few laps in the gym, and then stretched.  We did the circuit twice, with some laps after each one.  Then we went to the commons and did step ups and wall sits.

After school we got warmed up and did our drills, and then distance went outside.  We did 2 laps around the block.  We then ran along 1300e to 1700s and down to 900e and back to 900s and up. 

blue asics-  175.5

Today we ran around the block for our warmup.  Then we went into the weight room and did some abs for warmup.  Then we each took some weights and walked all the way up the stairs and back down with them 8 times.  It was a good workout.  After that, we ran up to our track and did a mile of speed changes and ran back down.  Then we did crunches and pushups.  I enjoyed the workout today.

purple asics-  161 

I ran to Sugarhouse Park.  I was planning on running on the road, but the outside edge looked dry so I ran 2 laps there.  Then I came back home.  It was a nice day.

blue asics-  182

I felt like doing speedwork today.  It had been a while, so I knew I should start up again sometime.  For warmup I ran a mile from my house to the track, where I did a mile of speedchanges.  Then I did two 800s with a lap recovery each, and then four 400s with a lap recovery each.  I hit 2:59 and a 3:08 on the 800s, and 1:30, 1:28, 1:29, 1:26.  It was an ok workout, I'll be able to work up to times I was hitting last summer soon enough.  After the workout I did a mile cooldown back to my house.

Later in the evening, I ran 2 miles from my house to 1700 south twice.  On the second time, two dogs in the neighborhood followed me.  I was going to stop when I was done and check the collars and take them home, but when a car passed they chased it.  It turned left at 1700s and the dogs turned right.  I wish I had my own dog to run with...

purple asics-  169.5

spikes-  46.7     flats-  42.4 

I had a bad night for sleep, and was very tired.  I didn't push too hard today either.  I ran from my house to Sugarhouse Park, did 2 laps on the road, and came back. 

blue asics-  187

Today we started with some dumbells and lunges in the weight room.  Then we went up to the track.  From there we ran up Sunnyside to the zoo, where Leopards 5k will start.  We stretched, and then ran the 5k course.  It was warm and sunny today.

purple asics- 162

This morning we started with some laps in the gym and then stretching.  Then we did some more laps and did handstands and other stuff.  Then we went out into the hall and did 2 sets of the circuit with burpees, jumping jacks, squats, and hikers.

After school we went up to the track where we did a lap and some stretching and then drills and another lap.  Then, distance did a mile, a mile of speed changes with a lap recovery, and then hills.  Then we went to Sunnyside and did a lap which was a mile and came back.  Then we did two 300s.

blue asics-  192

Today we ran from the school along 1300e to South Temple.  Then we went up through the avenues and ran through the cemetery.  We stopped at the Shriner's drinking fountain, and ran back to school the usual way we run to Shriner's.  There we did crunches and pushups.

purple ascis- 167

I kept an easy pace for my run today.  I ran from my house along 1300e up to Wasatch Drive, where I turned and ran by the Zoo.  I ran down Sunnyside Avenue to Guardsman where I turned and went home along 1500e.  It was a good run, better than I thought.  I expected that going uphill at first would be harder than it actually was. 

blue asics-  197.25

Today I ran to Sugarhouse and did 2 laps on the outside and back home.  It was a great day.

purple asics-  172

spikes-  46.7     flats-  42.4

Today we did a lap and then did stretches and drills.  Then for our distance workout we did a mile warmup, and then five 200s with equal recovery.  Then we did and 800 in Indian File, Bre, Kelsie, Amanda, and me.  Then we did a lap recovery and then two 400s with 200 recovery.  Then we did 2 laps of recovery.

blue asics-  201.75 

Today we ran up to the Shoreline trail.  We ran on the trail to the drinking fountain at Red Butte Gardens... though it wasn't on :(.  Then we ran down to Legacy Bridge, but I was running with my brother and we passed it by a little bit so got about a quarter mile extra (but I didn't do the lap warmup at the track so its all good).  Then we ran back to our track from the bridge.  There we did a 300.  I did ok, but in the last 100 meters I ran into the wind, and I was caught with about 10 meters or so to go.  After that I did crunches and pushups.

purple asics-  179 

This morning for practice, in the gym we started with 4 laps warmup.  Then we stretched.  After that we did an abs circuit where each of us came up with part of it.  Then we did the circuit twoce in the hall, the second time we made the sprint longer than the first time.  Then we went back into the gym for some cooldown laps.

After school we did 2 laps in the school for warmup.  Then in the weight room we did abs and then we picked up weights and walked up and down the stairs a few times.  Then we went outside and did 2 laps on the field and then did 10 strides.  After that we did 2 more laps and then did crunches and pushups.

blue asics- 203.75

At track we did a lap warmup and then did stretching as a group.  Then drills.  After that, for distance we started with a mile warmup.  I did 2 laps speedchanges.  Then Hannah and I did five 300s with 100 recovery.  We were supposed to hit about a minute, I got about 55 or 56 each time.  Then we did an 800, I  hit a 2:53, with a lap recovery.  After that one we lowered the pace a little bit, and I hit 3:05.  Then I did 3 laps cooldown, and crunches and pushups.  It was a nice day except that it was windy. 

purple asics-  184 

Today for practice we ran down to Liberty Park.  We ran around the perimeter of the park, by the road.  After 2.5 miles we turned around and went back.  Bre and I walked up the hill and then when we got back to the school we did laps on the field until we had 6 miles.  Then we went into the weight room and did crunches and pushups.

blue asics-  109.75

I went to Sugarhouse, did 2 laps around the perimeter, and came back.  It was a nice day, but I have a shin splint :(  I think need to get rid of the purple shoes and get some different ones.  The blue ones are ok.  I'm going to take a few days off so my shin can heal.

purple asics-  190

spikes-  46.7     flats-  42.4

I got a small eliptical machine so I can use for cross training while I'm injured.  I used it for an hour today and I did some weights.

I did an hour of eliptical while watching a movie.

1 hour of eliptical training.

Today I took my cross trainer to the track and worked out on it for an hour in the equipment room.

1 hour

1 hour

spikes- 46.7 flats- 42.4

1 hour

I was too sick today for a workout :(

I have croup again :( so no training for a few days.

spikes-  46.7     flats-  42.4

Amanda and I went to Sugarhouse and did 3 laps by the road.  I was so happy to be running again :)

blue asics-  113.75

At track practice we did 2 laps and then stretching. Later I did another lap. We put the metal bars around the track today.  Afterwards, Amanda and I went to Sugarhouse Park and did a lap on the outside.  We originally wanted to do but we were both pretty tired.  And I'm a bit sore from not running for a while and then yesterday's run.

red asics-  2 

I went to Sunnyside and I ran 3 laps there. 

blue asics- 116.75

For warmup we ran from the school to the track which is about half a mile.  Amanda and I did a mile on the track in the opposite direction and then did 2 miles of speedchanges going the other way.  After we were done we ran back down to the school for cooldown.

red asics-  6 

Amanda and I warmed up together, we did about a mile. Then at the line we did some strides. I did my first mile in 6:00, at mile 2 I was at 12:34 and I finished better than I expected to be able to. My calves are really sore. Afterwards Amanda, Bre, Kiley, and I did a cooldown together. I raced in my trainers because I didn't want to hurt my shin again.

blue asics- 122

spikes- 46.7 flats- 42.4

I ran to Sugarhouse Park, did 2 laps on the road, and came back. My calves hurt really bad.

red asics- 11

Boring day at the track. 

blue asics- 124

Today the track meet was canceled (no surprise, the weather was just fine).  For practice we did 2 laps warmup and then some stretching.  Then with Amanda I did another 2 laps and 4 laps speed changes.  Then we did time trials, distance did the 800.  On the first lap I hit 1:18, then I finished with a 2:46.  Afterwards Amanda and I went for a 2 mile cooldown run around the block.

red asics- 15.5

Today Amanda and I went up to Sunnyside Park to do the workout.  We did a mile warmup, then a mile with longer strides.  For the next mile we were supposed to go faster than we had for the warmup (neither of us had a watch so we're not sure if we did or not).  Then we did a mile cooldown.

blue asics-  128 

I started with a mile warmup and then a mile of speedchanges.  Then I put on my spikes and went to the line and did some strides.  I started out strong, and I drafted behind other runners.  Ony my thired lap I was drafting behind the third place girl but I decided she wasn't going as fast as I wanted to go so I passed her and tried to get up to the first and second place girls.  I wasn't able to, but I had anice kick in the last 100 and was able to finish in third.  Afterwards I changed shoes and did about mile cooldown.   

red asics- 18.5

spikes  +1 

spikes- 47.7 flats- 42.4

This morning I ran to Sugarhouse Park, did 2 laps on the road, and came back.  My left hip hurt for the first half mile (probably from track) but it warmed up and didn't bother me after that.  It was a nice morning, bright and not too cold or hot.          5 miles

After school we did speedwork.  I was kind of late to start but I did a mile warmup then 2 laps of speedchanges with fast straights and then 2 laps with fast curves.  Then I joined the group for a 400, an 800, two more 400s, another 800, and then I did the 400 that I had missed.  We had a lap recovery after the 800s and about 100 meters recovery for the 400s.  Then a mile cooldown.       6 miles

blue asics-  139

My hips have been hurting all day from all of the running in circles yesterday. So today I went with Bre and Amanda for a run. We ran from the track up trough the U campus, only going by time. We went up above Legacy Bridge and got on the trail at Red Butte. We ran on the for a bit and then cut back down through U campus by the Des. News 10k course and Leopards 5k course. Then we ran through Sunnyside Park and back down to the track. There we did some strides.

red asics- 23.5

I started with a mile and a half warmup and 2 laps of speedchanges.  I put on my spikes and did 2 more laps of speedchanges.  Then I ran the mile, I was third, second from East.  I think my time was 5:56.  Then I changed back to my trainers and did a 2 lap cooldown.     4

Later I did a 2 lap warmup for the 800 in the medley relay.  I'm not sure what the time was on that, but the East team took second.     1

I ran a lap with Amanda before the 3200 and then I ran it with her.  I was originally planning on drafting for her but it wasn't working so I ran with her.  My shoe came untied at about the third lap, so that was no fun, but it stayed on the whole time.     2.25

At the end of the meet, Bre, Kelsie, Amanda, and I did the 4x4.  It was just for fun, we were second.       .25

I probably forgot some of the laps, but I calculated them right after the meet when they were fresh in my head.  (I know I ended up with at least a 3 mile warmup so I don't know what I forgot)

blue asics-  145

spikes +2

Today I went with Amanda and Bre to Liberty Park, where we did intervals around the park in 800s.  We were supposed to do three laps, but I only did 2 before I started going back to the school.  My left shin was hurting again :(  the same shin getting injured 3 times in close sequence tells me that I'm doing something wrong.  I'm going to ice it tonight, and right after workout I got some new shoes.  Bill told me I would need some better pronation shoes.  I got some Mizunos to try, so I'll see how that goes tomorrow.

red asics-  28

I started with 3 laps of warmup and 3 laps of speedchanges.  Then I did a 600, my time was 2:09.  Afterwards I did a cooldown of 2 miles around to block.  My new shoes were great, just my ankle was hurting a bit at first (probably because my pronation was really bad before).  After the workout I iced my shins, it felt good :)

mizuno-  4
 

I ran back and forth between my house and 1700s. four times.  I took an ice bath afterwards.

mizuno-  8

spikes-  49.7     flats-  42.4

Today for workout I started with warming up from my house to Sugarhouse Park.  Then I did fartlek workout, 1 minute on 1 minute off for 2 laps.  That made about 15 sets.  Then I ran home for cooldown.

Mizuno-  14

Today I did a speedworkout.  I started with a mile warmup from my house to the track, and then a mile of speedchanges.  Then I did three 400s with a lap recovery each.  My times were 1:31, 1:29, 1:27.  Then I did two 800s with a lap recovery each, my times were 3:03 and 3:10.  As I progressed through the workout the last part of the lap was facing a strong wind.  Next I did three more 400s, with a lap recovery after each, my times were 1:31, 1:28, 1:26.  Then for my cooldown I ran with Bre to my house and then to Sunnyside Park where we did a lap on the outside and ran back to the track.  The cooldown was 3.5 miles.  I iced afterwards and then Bre and I went to breakfast.

Mizuno-  24

Today we started with a mile warmup and a mile of speedchanges at the track.  Then we went for a run through the cemetery and on 11th Avenue to the fire department.  Then we ran back along the Shriner's route.  Just as we finished it began to snow, we were already soaked from the rain.  It was fun.

Mizuno-  32

I ran to Sugarhouse Park today, and then I ran up to 1700e and ran to the cemetery, I switched to Imperial Street at 2700s.  When I reached 3300s I turned and ran to Melbourne, where I stayed until 2700s, then went down to 1800e and back to the park and home.

Mizuno-  39 

I ran to Sunnyside Park and did 2 laps there, then returned home.  I iced and I hope for a good race tomorrow.

Mizuno-  43

I did about a mile warmup and then I changed shoes.  I did another half mile and then took a Gu.  I thought I had a good start and was doing well.  Even on the slight uphill on State Street I didn't slow down, I passed a few people.  Then a girl was passing me so I tried to stay with her but then I couldn't breathe very well so I dropped back a little.  I had an ok finish.  I took tracks and then ran about a half mile to where our car was parked.

Mizuno-  44

spikes-  49.7     flats-   46

Today at track we started with 2 laps warmup and then stretches with the whole team.  Then for distance our warmup was supposed to be 8 Js.  I did 6, then I joined the rest of the group who were one 400 ahead of me.  We did twelve 400s with 90 seconds recovery.  It was a tough workout, but it feels so good to be finished.  Bill told me to try and hit 1:30 on them.  My times were 1:26, 1:26, 1:26, 1:25, 1:22, 1:22, 1:20, 1:22, 1:25, 1:25, 1:26, 1:26.  I'm glad that I hit faster than I was supposed to and progessively worked to faster times and then when I tired out stayed consistent with my first times.  Afterwards did 2 laps cooldown... then I pulled a sliver out of my foot, I had run the whole workout with it in!  Then I iced my shins.  It was a good day :)

Mizuno-  49.5

Easy day tooday because we have a meet tomorrow for sure, we're hosting it ;) haha.  We ran to Sunnyside Park where we did a lap and then 10 strides.  Then another lap and back to the track.

Mizuno-  52.5

I started with a mile and a half warmup and then a mile of speed changes.  Then I changed to my spikes.  I did the 800, I was in second the first 100 meters but I went ahead and stayed ahead.  I think I PR'd (though I think I have a faster 800 in a mile split from last season).  Then I ran 2 miles in between that and the 3200.  I was the first girl in that as well, my time was 13:00. 

Mizuno-  54.5

spikes-  +5

I did a mile warmup then a mile speedchanges.  Then I changed to my spikes and did a speedworkout.  We started with ten 200s with about 40 seconds recovery.  Then I changed back to my trainers, did a lap recovery, and then did a 400, a 200, a 400, and another 200.  My 200s were mostly 38s, 37s were my best.  On the 400s I got 1:31, and then a 1:27.  Then I did a mile cooldown.

Mizuno-  58.5

spikes-  +1.25

Today we did 2 laps at the track and stretching, and then the people that are running in the invitational tomorrow went to Sunnyside Park.  We did a lap there and then 8 strides.  Then back to the track.  I'm very sore from Wednesday, but I'm hoping for a good race  tomorrow.

Mizuno-  60.5

Amanda and I did about a mile and a half warmup, then I did about 2 more laps on the track.  Then I did about 2 laps of speedchanges and changed to my spikes.  It was pouring by the time the race started, but it was so much fun.  I was soaked by the end, and I loved it!  I was boxed in at the beginning of the race, and unfortunately to get around it I had to go around the outside to get up to where I though I should be.  I took 3rd and ran there most of the time, drafting behind the second person, but then I fell behind and did a few laps without a drafter, until I was passed.  I stayed with the person who had passed me and continued to draft.  I finished 4th because I didn't get my kick in until about the last 100 meters.  It felt so good to be done.

Mizuno-  63

flats-  46     spikes-  58 

Today we started with 2 laps and then stretching.  Then we did a mile warmup, and a mile speedchanges.  The workout was easy today, a 400, 600, 400, then a lap recovery and 400, 400, 600 and another lap recovery, and then a 200.  Then I did a mile cooldown and iced my shins. 

Mizuno-  69

We ran to Legacy Bridge and back today.  Then we did a 300.  Hoping for good weather for a meet tomorrow.

Mizuno-  72.5

I started with a mile warmup and then a mile of speedchanges.  I guess I started my warmup a bit too early, so to stay warmed up I did 2 more laps of each.  Then I changed to my spikes.  My goal was to try and push myself for a good time and not worry so much about drafting.  This was because I'm supposed to run the mile at BYU on Saturday at a faster pace than I ran today...  I started out fast, I followed Emma for the first two laps.  She pulled ahead though and the rest of the race I just pushed myself.  It was one of my better times this season.  Afterwards I changed shoes back and did a 2 lap cooldown. 

My second event was the 800 in the medley relay.  I did about a 2 lap warmup and practiced handoffs really quick before I changed my shoes.  When I got the baton was about the same time West got theirs.  I was ahead of their runner for all of the race, but I could see her shadow and knew she was close behind.  I started my kick at the 300, and then I went even faster at each 100 meters.  She stayed with me the whole time, and in the end it was the want to win for the team that pushed me onward.  It was one of the greatest kicks ever.  The team time was 4:42, and my split for the 800 was 2:38... NEW PR =D  I was so excited. 

Afterwards I changed shoes and did another 2 laps cooldown.  Then we put together a 4x4 team.  We won... we were the only girls team.  It was fun.  Then to even out my miles I did another lap.

 Mizuno-  77.5

Spikes +1.5

Today we ran to Sugarhouse Park.  We were doing fartlek, 5 one minute on and equal off.  Neither Bre or I had a watch so we just counted steps.  Then ran back to the track.

Mizuno-  83.5

Today I ran to Sunnyside Park and did a lap.  Then I did 8 strides and ran back to the track.  I'm excited for the invitational tomorrow.

Mizuno-  85.5

Today I started with a mile warmup and then a mile of speedchanges.  Then I went to the bullpen and changed to my spikes.  I was number 27 and I started in the third alley.  I didn't have a very good race, I wasn't able to find the mental toughness to push myself to stick with the other runners.  My first splits were about 1:30s, but afterwards Bill told me that each lap I had slower splits.  I finished last and was very glad to just have finished.  Afterwards I did about a mile cooldown. 

Fortunately, my mile was better.  I got about a half mile warmup, but my hips were hurting.  Bill gave me some stretches and drills to try and I think they worked.  I was in the first heat of the mile, and I was number 11.  While we waited until the time for us to start, I continued to do some of the drills.  I had a slow start, but I passed a lot of people.  Each lap I pushed past another group of runners.  I was doing much better than on my 2 mile, I was able to push myself.  Though I started at the back, I worked my way up, and on my last lap I realized that there was only a pack between me and the first place runner.  I began my kick with 300 to go and I got around the pack and could have caught the girl in first if she wasn't as far ahead.  Still, I was very satisfied with my kick and was happy with my time of 5:40, my best for this season.  I'm excited for regions to see how I do there.  Afterwards I did about a mile cooldown.

Mizuno-  90

Spikes-  62.5

Speedwork today.  I started with a mile warmup and then a mimle of speed changes.  Then we did four 400s with 90 seconds recovery.  I hit 1:20 for the first three and about a 1:24 on the fourth.  Then we took a lap recovery and did a 200.  I hit 35, and then did 200 recovery.  That was the workout, but I didn't want to be finished yet so I did an 800.  I got a 2:50, even splits.  Then I did a mile cooldown and worked on handoffs for the medley relay.

Mizuno-  95 

We ran to Sunnyside Park and did a small lap.  Hoping for regions to go well tomorrow.

Mizuno- 96

I began with a mile warmup and a mile of speedchanges.  Then I changed shoes and did some strides and a few skips and high knees and stretches.  When the race began I was in the leading pack of 4.  One of the girls dropped off, and then I was left following Kate and Emma.  I tried to stay with them but they were too fast.  Still, I was able to put distance between me and the runner behind me.  I didn't have much of a kick at the end, probably because there wasn't anyone around me.  Still, I had a good race and I qualified for state :)  Afterwards I did about a half mile cooldown in my trainers. 

For the medley relay I did about 2 laps warmup and 2 laps speedchanges.  Then I shanged shoes and did a few more drills and worked on handoffs quickly.  I was excited for the medley today, after my kick last week.  This time I had more of a head start on the other teams.  We were in lane 5, last ranked of the teams in the region.  Right from the start our team was the leader.  We had several meters lead by the time our 400 runner left.  And she kept her lead, and I was very extied when I got the baton.  I ran on my toes, and pushed the whole time.  Our team was first, so we qualified for state =D  I don't know what the time was, or what my split was (but I think I might have reached a new PR).

When I returned home I took my ipod and went for about a mile cooldown run in my neighborhood.

Mizuno-  100.5

Spikes-  +1.5

I began with a warmup with Amanda.  We did a mile warmup and a mile of speedchanges.  Then we changed shoes and went over to the starting line.  I did a few drills and stretches, like yesterday, and then we got on the line.  I was ranked third, behind Kate and Emma.  At the beginning I was in a pack with them and Bre.  Kate led, Emma drafted behind her, and I drafted behind her.  On the third lap I ran around Emma and ran next to Kate.  By the fourth lap I didn't like the drafting pace and decided to try and get around it.  It was too early for this in the race, however, and at that point the pack broke and Emma and Kate got quite far ahead of me.  I still finished in third though, so I qualified for state.  Bre and Amanda did also, so I'm very excited that we will all be running there together.  Afterwards I did a mile cooldown with Amanda.

And oh yeah, our girls team won regions =D 

Mizuno-  103.5

Spikes-  +2

Today we each got to choose our run.  We were supposed to do 5 miles.  I ran to Shriner's and back, adn then did a few laps on the track.  I felt relaxed and like I was going fast... though I didn't bring my watch. 

Mizuno-  108.5 

I did a speedworkout this morning. I began with a mile warmup from my house to the track. Then I did a mmile of speedchanges. I did four 800s. I wasn't hitting my best times today, but they were 3:01, 3:06, 3:08, and 3:09. I wasn't as mentally focused, probably because I was by myself. I did a lap recovery after each, and for my cooldown ran back home.

Mizuno- 114.5

Spikes-  66 

Right after we finished the AP biology test, Amanda, Caroline, and I went running. We drove up to the Shoreline Trail and went for an easy 2.7 mile run. We didn't go all the way to Red Butte, because we wanted to go to our last class. It was a great stress reliever after the test. Maybe I should do the same after the world history test on Thursday.

After school we did a speed workout. We started with a mile warmup and a mile speedchanges. Then we did four 200s. I hit 37, 36, 35, 35. We did equal recovery after each, but on the last one we did a lap recovery. Then we did a 400 (I hit 1:20) and got to choose our cooldown run. Amanda and I ran to the gully and ran a bit along the trail down there. That was about 1.55 miles with the trip to and from the track.

Mizuno- 122

We had another speed workout today.  Actually it wasn't even a speed workout.  I was really disappointed because it was my third speed day in a row.  I started with a mile warmup and a mile of speedchanges.  Then the "speed" workout wasn't even really speed.  Just 10 strides and then a mile cooldown.  I hate track and want it to be over with.  I didn't even PR this season, oh well.  

Mizuno-   125.5

Today Amanda and I ran to Shriner's and back.  Today and tomorrow are easy days for state on the weekend.

Mizuno-  129.75

Today we did 3 big laps around the stadium and then 8 strides.  Hoping for some good races tomorrow.

Mizuno-  131.25

We got there a bit late, and I had a 4 minute and 23 second warmup before I had to go the bullpen.  I changed shoes and then we headed to the starting line.  I was ranked as 16 but from the start if the race I stuck with the main pack.  I was around 11th and 12th throughout the race.  I fell behind the lead pack on the third lap, but had a nice kick the 4th lap.  I got a new PR so I was very excited.  Afterwards I did about a 3/4 mile cooldown and then took a 15 minute ice bath.

I also got to run the 800 in the medley relay.  I did about a mile warmup and then some drills.  We all kissed the baton for good luck and then went out to the track after spending quite a while in the bull pen... so much for warming up.  Anyway the race started and it was exciting to watch my teammates.  I got the baton in about 5th place and worked to try and cath the runner ahead of me.  At about the last 100 on my first lap a girl passed me.  I tried to stay with her but couldn't.  Then about 200 meters later her and the girl who had received the baton first were dropping back so I fought to the end of the race to pass them.  I got the girl who had received the baton first, and then was right next to the girl who had passed me the previous lap.  I threw myself over the finish line and beat the other girl by .04 of a second.  Our team time was 4:32.63, and we qualified for finals tomorrow!  Afterwards I did about a mile cooldown and then rubbed ice on my legs.

Mizuno-  134.5

Spikes +1.5

I started with about a mile and a half warmup and then a few drills.  Then in the bullpen I changed to spikes.  I was very excited for the 2 mile because it is my favorite event.  I was ranked as 14 so I got to start at the innermost part of the alley I was in.  I started out right at the pace I should have been at, I think, because it was relaxed and quick.  The first lap was at 1:22, though I didn't catch most of my splits.  From the beginning of the race I was at the back of the pack which was the top 10.  I stuck with Kate for the first 2 laps about, but she moved ahead.  I would have tried to stay with her but since it was early in the race I stuck where I was.  I worked my way past a pack of three which were slowing down and I stayed ahead of them the whole time.  My mile was at about 5:50.  On the 7th lap I worked to close the gap to the girls in front of me and widen the gap behind me.  At the beginning of the 8th lap one of the girls behind me was getting close, but at the 300 I pushed and I kicked in the last 200.  I got a new PR by 10 seconds!!!  I set my previous PR last year at state, and it felt great to PR by so much as I had.  Afterwards I did a mile cooldown and then Amanda and Kelsey, a freshman from Box Elder (she won state!  She's an amazing runner!), and I iced for about 15 minutes. 

For the 800 in the medley I did a half mile warmup and then some drills.  We worked on handoffs and felt very ready for our race.  The handoffs were better today than yesterday so that sped us up.  When I got the baton I was with the pack.  I tried to stick with them but I dropped back.  I was in 8th, and my goal was to make our team score so I focused on not getting passed.  At about the last 200 I think the girl behind me was getting closer so I kicked in and we got a point :)  Afterwards I did a mile cooldown. 

Mizuno-  138.5

Spikes-  70     Flats-  46 

It was very hot today.  I was planning on 2 big laps at Sugarhouse, but when I got there I decided that it was too hot so I did 2 laps on the road and stopped at the drinking fountains constantly.  I decided that now I'm only going to run in the mornings or in the evenings so that I dont' get dehydrated.

Mizuno-  143.5

This morning I ran to Sugarhouse Park.  I did a lap, I wanted to do 2, but since I didn't start as early as I would have liked I had to go get ready for school.  I intended to do more in the evening, but I cut my foot on some sheet metal and probably can't run for a few days :( 

Mizuno-  147.2

Today I did an hour on cross trainer.  My foot is still swolen, but maybe tomorrow I'll be able to go on a bike ride.

I did 40 minutes on cross trainer today.  Then some abs stuff.  The swelling in my foot is almost gone but I still probably can't run yet.

I did 40 minutes on cross trainer and abs again today.  I think I can run Monday.

spikes- 70     flats-  46

Today I ran to Sugarhouse, did a little over a lap on the road, and came back.  My foot hurt a little bit, and my knees hurt a lot.  I would have done another lap otherwise.  It felt great to be running though. 

Mizuno-  151.2

In the evening after dinner with some family, I went on a bike ride with my brother, sister, and one od my cousins.  We went to Sugarhouse Park and did a big lap.  The whole ride was about 4 miles.

This morning I ran to Sunnyside Park, did 2 laps, and came back.  It was a bit windy when I first started but it wasn't very windy while I was running.

Mizuno-  155.2

This morning I ran to the Wasatch Cemetery and back.  I ran faster than I thought I would, so I was happy about that :)

Mizuno-  162.2

Today Amanda and I went for a run after the cross country meeting.  We ran from my house to Sunnyside Avenue, where we turned and went to Foothill Boulevard.  Then we turned left and followed the road as it curved to 5th south all the way down to 1300e and then back to my house.  I did some abs stuff afterwards.  It was a warm day but we were running into the wind for a lot of it so it wasn't that bad.

Mizuno-  166.7

Today I had to drop off a paper to some classmates, so I did that on my way as I ran.  I did the same run as yesterday just with this detour.  As I passed the cemetery coming down 5th south I saw 3 deer and I stopped and walked to watch, and I didn't want to startle them.  As I continued, I was another, then 3 more, and then a few more.  Some of them were right on the other side of the fence, it was neat.  I saw a total of 14 or 15, I wasn't sure because one was laying down and I couldn't tell if it was one or two.  It was exciting as that is the most deer I have seen in there are one time. 

Mizuno-  171.2

Today I ran to Sugarhouse Park and did a lap on the outside.  I wanted to do more but I was very tired.  I'll probably go for a short run tonight. 

I ran to Sunnyside Avenue and down to 1300e for a relaxed 2 miles.

Mizuno-  177.2

Spikes-  70     flats-  46 

Today I ran up 1300s to the street just past Foothill Boulevard where I turned and ran over to the zoo and down Sunnyside Avenue and back along Foothill Boulevard and 1300s. 

Mizuno-  182.5

It was very stormy tonight right when I had planned to go running earlier.  I waited and the storm left but I decided to stay close to home just in case.  I ran to 1700s and back twice but then I felt kind of sick... I had eaten some ice cream before running... oops.  Still, 2 miles is better than not at all I suppose.

Mizuno-  184.5

This afternoon I went to Sugarhouse Park and did a lap on the outside.  I wanted to do 2 but it was very hot.

In the evening I went for a mile with my little sister, then she went home and I did another mile.

Mizuno-  190.5

Today I ran to Sugarhouse Park and did 2 laps around the outside.  I took it slower today and I felt much better and actually did the 2 laps that I wanted to.  Also I didn't start going directly up the hill on my street, I went over a few blocks and up where it wasn't as steep.  I had been feeling sick all day and I felt so much better when I slowed down.

When I got home I went for a mile run with my sister.  She had a better time than last night and she felt that she had run faster and was glad.

Mizuno-  197.5

Today I ran to Sunnyside Avenue and up to Foothill Boulevard.  I saw a bunny as I ran by.  I ran down the boulevard and along 5th south to 1300e.  At the cemetery I saw another bunny, 2 deer, and a fmily of 5 geese including 3 goslings.  It was a nice day and I enjoyed my run.

Mizuno-  202

Today I ran to Sugarhouse and did 2 laps on the inside and came back.  Then I did some abs.  I reached my mileage goal this week and will go for 35 or 40 miles next week.

Mizuno-  207

Spikes- 70     Flats-  46

Today I ran to Sunnyside Park, and did 3 laps.  I took the first relaxed, pushed the second, and recovered on the third.  Then back home for cooldown.  My left knee was hurting from my pronation shoes and because I've been working on strengthening my arches I think I'll be ok moving back into not as strong pronation shoes.

Mizuno-  212

Today I ran to Sugarhouse Park, did 2 laps on the outside, and back home.  I could see a cross country team running inside the park, but I don't know what school it was.  I think I was going faster than them though, because I saw them in about the same spot each lap.

Mizuno-  218

Today I ran to the cemetery at 3300 south by way of 1700east and Imperial Street.  I ran kinda fast today (though I didn't time it).  I was back home in within an hour of when I left, and taking away the time I waited at the light I had a pretty good pace, just over 8 minutes.

Mizuno- 225

Today I ran to Sugarhouse Park and did 2 laps around the inside of the park.  It was such a nice day, no rain clouds!

Mizuno-  230

I did about a half mile warmup and then a few strides and high knees. I didn't have a specific goal in mind, just to push during the whole race. I know I need to work on faster starts, so that I am where I need to be during the race. I was passing people throughout the race, and I never got passed except for at mile 3 but then I began my kick and passed the person who had passed me. I'm happy with my time, and now I'm excited to work on improving throughout the season.

Mizuno- 230.5

Spikes- 70 Flats- 49.1

First day of cross country practice!!! We met at Sugarhouse Park, and ran the cemetery loop, but didn't go in the cemetery.  Looking forward to getting mileage up.

Mizuno-  236.25

Today we met at Sunnyside Park.  We did a mile warmup and then we stretched.  Then we did another mile, this time we stayed in a group.  Then we did 10 strides, and a mile recovery.  Then we did crunches, pushups, wallsits, and then a mile cooldown.

Mizuno-  240.5

Today we met at the Shoreline trail.  We ran out for about 19 minutes (2 miles) and then back.  It wasn't too hot so it was nice.  Afterwards we did crunches, pushups, high knees, and wall sits.

Mizuno-  244.5

Today we met at Cottonwood Complex.  We started with about a 2 milew warmup, around the baseball diamond and then along 1300e to 3900s and down to 1100e back to the park.  Then we stretched and did 5 strides and then 5 hills.  On the last hill the girls got a head start, only three of the guys passed me.  After we finished, we played ultimate frisbee.  It was a ton of fun, our team is awesome =D

Mizuno-  248.5

Today we met at Liberty Park. We did a lap warmup, the girls all ran together, and then we stretched and did 5 strides. Then we ran on the sidewalk over to the start for a mile, where we did 2 more strides. I ran it in 6:14. Then we finished a lap on the trail for recovery. Then another lap cooldown.

In the evening up at Jordanelle,  Suzette and I went for a run.  We went down to see if we could go by the water but just ended up turning around.  Then we ran up the road and turned onto a dirt road and even saw a deer in front of us.  Then we went on a fork that was a bit muddy, and we saw some moose tracks and some other animal prints.  On the way back, we saw 5 more deer cross the road where we had seen the first one. 

Mizuno- 257.5

This evening my sister and I ran to Sunnyside Park, did a lap, and went back home. 

Mizuno-  260.5  (I think I need new shoes)

Spikes-  70     Flats-  49.1

Today we ran up 2100s to 2100e and then turned south.  Then we ran on that street until a church, where we turned right again, and then we went under the freeway and turned at the maverick at 2700s, then we ran all the way down to Alden St. and went across to Parkway Ave.  Then going over the freeway back to the park we reached 4, so to make it 6 we did a lap on the outside of the park.  I timed it at 46 minutes.

Mizuno- 266.5

Today we met up at the Drycreek trail head at the JCC.  We first went up the hill and chose rocks to carry for the first mile and a half.  Then we dropped off the rocks in our pile.  I continued until I reached the 3 mile point, then I turned around.  My calves were hurting so bad on the way up, but they were ok on the way down.  I was worried on the way down that I would be pounding too hard on my feet and get injured, so after some of the major downhills I stopped for a few seconds before continuing.

In the evening I went to Liberty Park to meet a group doing fartlek.   We did 2 laps warmup (3 miles)  then 8 3 minute on equal recovery fartlek.  That was almost 4 laps, then Bill and I went the other way so it was about 5.  Total of 10 miles.  I felt ok, I was very hungry and thirsty afterwards. 

Mizuno-  282.5 

Today we met at our stadium and then ran up Sunnyside to Foothill Blvd. There we arranged fireman's line and ran down the curved road along 500s to 1300e and then we took that back to our stadium. Then we did some strides, I only did 6 and then 2 laps to get me up to 4, because I had to go get my wisdom teeth out.

Mizuno- 286.5

Took it easy today because of getting my wisdom teeth out yesterday.  Went up to the Pipeline trail, I went very slowly, especially on hills.  I went to the bridge and back.  My mouth wasn't bleeding, so that was good.  Afterwards I stood in the river to ice my calves for 10 minutes.

Mizuno-  289.5

I hardly slept because the pain meds from actually getting my teeth out had worn off... so I didn't go to practice this morning.  Instead, in the evening I went running with my sister.  We ran to Sugarhouse Park, and were going to do a lap on the outside, but as we were waiting at the light we saw lighting of a storm that was coming in so we decided to go home.  That was a good choice because as we got closer to home we saw some closer lightning.

Mizuno-  291.5

Today I slept in a bit (I had some sleep medicines) so it was very hot when I ran.  I ran to Sugarhouse, did a lap on the outside, and returned home.  I got in my mileage goal this week :)

Mizuno-  295.5

Spikes- 70     Flats-  49.1

Today we met at Sugarhouse Park.  We did the cemetery loop, which is about 7 miles, and when we got back did 10 strides.

Mizuno-  302.5

Today we met at Sunnyside Park.  For warmup we ran to the gully and did 2 laps.  That was almost 2 miles.  Then we got into two teams for strides.  We would run and tag hands, and the team that had everyone get their 10th done first would win, it was close the whole time.  Then we stretched, and did 5 1 minute of 1 minute off fartlek.  Then for cooldown we ran in the gully again. 

Mizuno-  307.5

In the evening at Libery Park we did 2 laps warmup.  Then fartlek, I got in 12 sets of 1 minute on one minute off.  That took up 2 laps, and then I just did another lap cooldown.

I got new shoes, also so Mizuno-  7.5

We met at Fairmont today.  We did 2 laps, about 2 miles, and then 8 strides.  Then we had a scavenger hunt.  The girls had a head start, but we almost missed the first clue.  After that we caught on quick though.  It was very hot while we searched for the first few, which were also the most spread out.  The stores in Sugarhouse were simple, and by then we had caught on.  Then we went down to the Smiths, and from there we had only stops on the way back to the park.  The guys team was already there when we got back, so tomorrow we are making them breakfast.  It was about 3 miles going to all of the clues.

Mizuno-  12.5

Today we met at Liberty Park.  We started with a lap warmup, then a lap of fireman, and a lap cooldown.  Then we did a little extra to get the other half mile. 

Mizuno-  17.5

Today I ran to Sugarhouse Park and back.  Then I did some strides on the lawn at my house.  I'm hoping for a good race tomorrow.

Mizuno-  20

I had an awesome race today.  I did a mile warmup.  In the race my first mile was a 6:23, by then I had worked into 2nd place.  In the second mile I worked to put distance between me and the girl I had passed, my time for that was a 6:12.  I had a strong finish with a good kick.  Afterwards I did a 2 mile cooldown.

Later in the day I went mountain biking with my brothers and sister.  We had a good time, well except for my sister, she wiped out pretty bad. 

Today I had to run before practice since I'm leaving for girls camp and won't have time to go.  I ran to Sugarhouse Park, did a lap, and returned home.

This morning I rode down the mountain into Heber, since bikes weren't allowed up at the camp (so I wouldn't be alone).  I was running with Amanda, we did a total of 4 miles.  We ran up a road that had a slight uphill and turned around a little bit before 2 miles.  The altitude affected us, our first mile was about 12 minutes (that wasn't all because of the hill).  So we ran back down and then did some strides, and did about a mile cooldown.

In the evening I ran 2 miles.

Got up early again and ran 3 miles in the valley with Amanda and Jill.  We ran up a road and guessed that it was a mile and a half which was where we turned. 

Today I ran with my leaders biking along.  We ran the same first part as yesterday, and it was 1.5!  what a great guess.  Then instead of just turning around and running back we made it a loop which ended up being 3.4 so I did some strides afterwards.

This morning I got up at around 8 and when I couldn't get back to sleep decided to just get up and go for a run.  I ran to Sugarhouse and did 2 laps, then came back.  At home I did some gardening and was about to get in the shower but then I found out about the slurpee run that our team does, so I woke up my brother and sister and did that.  Since it's free slurpee day, we hit 7 7-11s over 7 miles and a grand total of 49.77 ounces of slurpee.  GROSS!  The rules were we had to finish each slurpee at each place before we could continue running again.  The first few were ok, but by the end I was really feeling sick :P

Today we met at Sugarhouse Park.  We ran up 2100s to 2100e where we turned and ran under the freeway and then down 2700s to Alden St. where we ran back to the park the same route that we go to the cemetery.  Then back in the park we turned left and did a grass lap to finish at 6 miles.  Then we did 10 strides.  My calves were very sore at the beginning but they warmed up.  Also my knees were hurting really bad at the beginning of the run.  I wonder if some of the arch strengthening stuff I've done has made me not pronate as much.

Today we met at Sunnyside Park.  We did 2 laps on the outside for warmup and then some strides where there were 2 small hills.  My right hip really hurt on those, the downhill strides didn't help.  Then we did 3 sets of 3 minutes on 3 minutes off fartlek, and then a few more laps for cooldown, totalling 6.

In the evening I ran to the track where I was going to do a speedworkout.  My mom drove my sister to the track, and Bre was at the track already when I got there.  I did 8 strides when I got there, and ended up not doing a speedworkout because my hip was still hurting.  I didn't think laps around the track would feel that great with that.  So I did a few laps around the stadium, and saw quite a few deer by the fence of the soccerfield.  As a cooldown I ran home, and then I did a few weights when I got there.

We ran on Drycreek up by the JCC today.  We carried rocks the first mile and a half, and turned around at 3 miles.  The way up was ok, but I was worried for the way down because I thought it would hurt my hip.  So on the way down I was careful not to overstride, and my hip was doing fine, until I tripped and had to take a large step to catch myself.  I still kept going, the pain went away eventually, but for a while I'm going to take downhills slow.

We went on an XC team hike.  We started early and hiked up to a group of lakes.  We stayed up there for a while, and we had a good time.  First we skipped rocks and ate lunches that we packed.  Then we explored the area.  I'm way sunburned afterwards, but other than that I feel great.  I halved the miles from the hike (6 so 3 runnning miles) 

In the evening I ran to Sugarhouse and did a lap on the outside and came back.  I felt like I was going very fast, though I didn't time it.  Probably the mountain air from earlier :)

Today we ran at Liberty Park.  We did a lap warmup, then stretching, and then 2 laps.  Easy day since some of us are racing tomorrow.

Today I started with a mile warmup on a little trail by the park, which had the distances painted on the ground, that was useful.  Then I changed shoes and had a gu, and then I did some strides at the line.  I didn't get the best start, even though I was right at the line, people went out really fast and I got cut off a lot.  That was frustrating, and the whole first mile I couldn't get that off my mind.  I did the first mile in 6:24, but didn't look at my splits at the other mile marks.  But my average time came up as 6:25 so I had a nice even pace... now I just need to work on faster average pace.  Afterwards when I got home I ran a mile cooldown.  I wanted to do more but it was too hot.

Today we met at Sugarhouse and did the cemetery run.  I ran with Amanda, we went in the cemetery, and we stopped for water before heading back to the park.  When I got home I did some crunches and other abs stuff.

In the evening I ran to the track as warmup, and then I did a mile of speedchanges.  My legs hurt a bit, so I stretched when I got to the track and after the speedchanges.  Then I tried some 400s to see how those felt.  I did the first in 1:32 with a lap recovery.  I did another, 1:36, then another lap recovery.  Then I stretched before  I started running home.  I ran about a quarter mile but got a ride for the rest.  My legs were sore, so I took an ice bath when I got home. 

We ran up on Shoreline Trail today.  I went to the construction and turned right.  The trail ended up just going farther up.  Eventually Bre decided that we had run the difference and we just ran back down.  When we were finished we did crunches and pushups.  The ice bath must have helped because my legs didn't hurt today. 

I missed the team workout because as I stepped outside I got a nosebleed, probably because it was very hot and dry.  Instead I waited until it was cooler and then ran 7 miles, out to the cemetery and back.  I relaxed the first bit of it, and pushed the rest.  I finished in about 58 minutes.  I took an ice bath last night so my legs felt nice again :)

Short run today, hoping for a good race tomorrow.

Because of what happened last year, I made sure I got a spot right on the line this year.  It was packed very tight, it was nice to get fresh air when the race started.  The starting downhill I took a bit slower than my pace for the rest of the race, I didn't want to get injured, but the rest of the course wasn't that bad.  There were several times during the race where people would pass me on a downhill, but I would get them back right after it.  I did well on the slight uphills as well.  I mostly got passed by guys, a few girls.  At the 3 mile my time was 19:08.  I started my kick when coming up the final slope I could see that the clock hadn't reached 40 yet.  Even though I didn't break 40 I'm still satisfied with my time :)  Afterwards I did a lap around the park for cooldown.  My legs felt like jello... I think I'm going to go eat some green jello right now :)

The clouds were nice today, I was able to sleep in a little bit and it wasn't too hot to run :)  It was 71 degrees when I started, and 72 when I got back.  I ran to the cemetery on 33rd and back, though on the loop part I ran it the opposite way of what I usually do.  I didn't time it, just wanted to relax since I'm sore from yesterday.

I ran over to Sunnyside and up to Foothill Boulevard and then down along 5th south to 1300e and home.  I stretched my calves at the top of the hill at Sunnyside, since they are still a bit sore.  When I reached 1300 east I picked up the pace for the rest of the way home.  I feel great afterwards :)

Today at Sugarhouse Park we did 2 laps on the outside and then 5 barefoot strides in the shade.  The grass felt really nice. 

This morning we started at Sunnyside Park and ran up to the zoo and then along Wasatch Boulevard to Thunderbird where we cut down to Foothill and went to a drinking fountain.  For the way back to the park we each chose our own route. 

Evening at Sugarhouse Park, did a lap warmup, 10x1 minute on 1 min. off fartlek, took just over a lap so finished the lap for cooldown.

This morning we ran on the Pipeline Trail.  I went to the sign 3.5 miles out.  My garmin wouldn't keep the satellite, it would pick it up and lose it, and after several times of that I just turned it off.  Before the run it said my heart rate was 47, after it was about 140.  I pushed my pace a little bit today, it felt great and relaxed.

We ran at Fairmont today.  We left the park and went to 2700s where we went east to 1100 east and went south to Elgin street.  We went up to 1300e and then down Zenith, and once to 1100e back to the park from where we came at the beginning.  That was 3.25 miles.  Then we stretched and did high knees and butt kicks.  Then we did some strides.  To get up to 4 miles we ran a little more than a lap around the fields.

I went for a short run in the evening, to try and get my garmin more quickly recognized with the sattelite.  It seemed to work, though at times it lost it during the run, but it came back quickly and I think it still measured the part from when the signal was weak.  Afterwards I took a 10 minute ice bath. 

Today we met at Liberty Park.  We did a lap warmup, then jogged to the mile start and did high knees, butt kicks, and strides.  I only did 1 mile, since my right leg from my hip to my knee hurt.  I think it was because I wasn't bening my knee as much, but when I do I lean to the right.  Its a good thing I have a doctors appointment Monday to work on getting it fixed. After that mile I ran back to the start, but my leg was feeling tight, so, with Amanda because her shin is giving her trouble, we finished the lap and did a cooldown lap.  

I ran a few streets over but my knee was hurting so I ran back home and got out my bike.  I biked 7 miles, on the route I run to the cemetery.  I tried to keep my legs moving and my heart rate up, so I wouldn't coast at all.  I stayed in 6th gear the whole time, as well.  I did some abs when I got home.

I started the run with the team this morning, but quickly dropped out because my leg was hurting.  So I walked back to the cars and did some stretching to try and help it.  After I had done all the stretches I could think of I did some abs.  When the team got back I joined them in barefoot strides, though I didn't go very fast. 

At the doctors today they took xrays and so far don't see a stress fracture, so I'm getting an MRI Wednesday to make sure.

In the evening I biked to Sugarhouse and did 4 laps, so 7.5 total of biking.

We met at Cottonwood Complex today, started with a lap around the baseball fields and then up to 1300e to the hospital and down to 1100 east to I think 4500s where we ran back to 1300e and into the park.  My leg didn't hurt except for on the slight downhill parts, so I slowed down on those.  Then we did 10 strides, I ran the first ones with very bad form.  Then we played ultimate frisbee, and ran part of the region course for cooldown.  The deal was that if Abigail and Michelle were with us at the cars then we could stop, otherwise we'd have to do the whole thing.  After the run my knee really hurts, I think on one of the final downhills of the part of the course we ran I did it too fast.  I stretched it a bit and I think it's improving.

We met at Shoreline trail today.  I went out about half a mile and then my leg was hurting so I stopped and walked the rest of the way back.  I did some crunches and pushups while I waited for the others to get back.

I just got back from getting an MRI and I found out that I have a stress fractue on the compression side of the neck of my right femur.  I'm supposed to use crutches for a week, and if I can walk at that point then I can bike also, but until then I can only pool run.

I went to Steiner in the evening for 40 minutes of pool running.

This morning I went to Steiner for another pool running workout.  I started with a 5 minute warmup and then I did 8 sets of 2 minutes on 2 minutes off.  Then I did a 5 minute cooldown.

I did 30 minutes of pool running in the late afternoon.

Here is a link to a 9 week pool running schedule that I found:  http://www.pfitzinger.com/labreports/water.shtml

I went to the pool and started with a 5 minute warmup.  Then I did a fartlek workout, 1 minute on and half recovery, up to 5 minutes on.  Then I just did a 5 minute cooldown.

I went pool running for 45 minutes with Amanda.

I was registered for minute man today, but for obvious reasons couldn't go.  I went to the pool and started with 5 minutes warmup, then 10 sets of 1min 30 sec on with 30 seconds recovery.  Then I did 5 minutes cooldown.

I went pool running with Amanda, we started with 5 minutes warmup and then 10 sets of 1 min 30 sec on with 30 seconds recovery. Then our little sisters joined us for 15 minutes afterwards.

This evening I pool ran for 50 minutes.

This morning I went to the pool and started with 5 minutes warmup.  Then I did 8 sets of 2 minutes 30 seconds on with 30 seconds recovery.  Then 15 minutes cooldown.

Today I went to the pool with Amanda and Sarah.  We did 5 minutes warmup and then we did a ladder.  We started with 1 minute on and 1 minute recovery, and then went up to 5 (all with 1 minute recovery) and back down.  Then we did a 5 minute cooldown.  Then we tried a bit of butterfly.

I went pool running today with Amanda and our little sisters for an hour, though my little sister didn't go the whole time... Afterwards we did some butterfly.  I think tomorrow I'm going to try biking since I think I can walk now :)

This morning I went to the pool with Amanda and Sarah.  The goal was to do half swimming and half poolrunning.  I did 5 minutes of swimming and 40 of pool running, they endured the swimming longer...

This afternoon I went pool running for half an hour.  I didn't take the crutches with me, and I've been getting around without them painlessly so I think I'll be able to add biking to my cross training now :)

I went to the team workout today at Sugarhouse.  I biked 4 laps on the road.  It felt weird to walk afterwards, but I don't think it was my femur since it was on both sides.  Then I did 100 crunches and 3 sets of 15 pushups.

This evening I went poolrunning for 40 minutes with Bre, Amanda, Sarah, and Abigail (as usual Little Sister didn't go the whole time).  When we reached the 40 we swam back to the edge to get out.

This morning I went poolrunning.  I started with 5 minutes warmup and then 10 sets of 1 minute 30 seconds on and 30 seconds off.  Then I did a 10 minute cooldown. 

I went to Steiner with Bre to go biking.  We did 20 minutes of stretching first, and then we used some bikes with simulated screens of scenery for 40 minutes.  Then while she did lunges I did a few abs workouts. 

The bike and run was today, but since I can't run I biked the whole 10 miles.  We were up at Jeremy Ranch, just like last year.  For the 5 out I waited at some of the mile markers to notify the other bikers and runners where to leave bikes.  I didn't stop on the way back.  It was a fun ride.

 Later I went to Steiner with Bre and Abigail.  For a change, instead of the poolrunning belts we used the ankle ones.  They make it harder to run, but they also make it more like running because you can stride with them.  So we used those for 20 minutes and then we did 20 minutes of the belts.  Each day we're going to work up to longer times with the ankle belts.

I went poolrunning, 25 minutes with the ankle bands and 20 with the belt. One of the ankle bands was too tight because it rubbed some skin off of my ankle... I think I might stick to the belt for a little while.

Later I went biking for 40 minutes.  I passed the time with some summer reading... covered a good portion of the book.  The bike showed 11.1 miles when I finished.

Today I went to Steiner for 40 minutes of biking before heading to Liberty Park for dutch oven breakfast with the team.  It tasted delicious.  Then when I got home I did a few sets of crunches and pushups.

Today I did timed intervals at the pool.  I started with 5 minutes warmup, and then 5 sets of 2:30 on :30 off, after the fifth 2 minutes recovery, and then another 5 sets.  Then I did a 15 minute cooldown.  I felt strong and consistent today.

In the afternoon I went with my sister to Steiner to use the bikes.  We used the new ones with the similated screens.  I completed 2 courses, the second had some good hillwork in it, I tried to stay in the higher gears most of the time.  I got a total of about 40 minutes of biking, with some good cardio work.

I went pool running with Amanda, I did a little over 45 minutes. 

I went to cross country practice in the afternoon with the team, and I walked with Emily to 1700s and back to the school while everyone else was on the run.

After the cross country meeting after school I went up to Steiner for a poolrunning workout.  I started with 5 minutes warmup and then I did a set of 5 1:30 on :30 recovery, with 2 minutes recovery after the 5th, and then another set of the same, and then a set of 2 1:30 on :30 recovery, and then a 10 minute cooldown.  I can't wait until I can run again, hopefully in just over a week.

In the evening I went and biked for about half an hour.  Then I did some sets of crunches and pushups.

This morning I got up early so that my dad could take me to the pool when he went.  I started with 5 and a half minutes warmup and then I did 2 sets of 5 2:30 on with 30 seconds recovery, and 2 minutes recovery after each set of 5, and then I did a set of 2.  Then I did about a 16 minute cooldown.  I made the time total an hour.

After school I went and biked 13.5 miles, with some good hillwork in the course (I was on one of the bikes with a simulator screen).  Then I did some sets of pushups, crunches, and I even did a few lunges with Bre.

I went biking for 30 minutes this morning.

I went for another 30 minutes during XC practice today. 

I went pool running for 45 minutes.  I pushed the pace the whole time, except the last 2 minutes I took easy.

I went biking for 45 minutes, I kept my heart rate at about 150-160 most of the time.

I went biking this morning for 50 minutes.

After school I went poolrunning.  I did 5 minutes warmup, then 2 sets of 5 1:30 on :30 off with 2 minutes between the sets.  Then I did 5 minutes cooldown. 

I biked this morning for 30 minutes.  Then I walked to the track for a bit of recovery (of the jello legs feeling from biking) and did crunches and pushups. 

After school, I really wanted to run (tomorrow was when the doctor said I could try every other day) so the coach let me do one grass lap, which goes around the whole stadium (its over a quarter but not quite half).  It was an interesting feeling at first, haha I kinda forgot how to run.  But it was painless which was great.  When I finished that I did a little bit of core such as crunches, wall sits, and leg lifts. 

This morning I went to the pool.  I started with 10 minutes warmup (the pool was cold!) and then I did 2 sets of 6 2:30 on with :30 recovery, 2 minutes recovery after each set.  Then I did a 10 minute cooldown. 

This morning I biked at the gym for 30 minutes, and then I walked down to the track where I did some crunches, pushups, wall sits, anda  few types of leg lifts for a bit of core work. 

I biked to the XC bbq with Abigail, Suzette, and Sophie.  Then I helped set up the course.  I ran only a little of the course with the team when they ran it.  I went slow, I was last the whole time.  I did the course about to the top of the big hill (I stopped to walk a bit, just to be safe, and I walked down the hill backwards) and then I cheered for my teammates.  Then I walked a bit of the remaining course backwards so I could cheer them on again.  Then I ran the last bit to the finish line.  My time of running totalled 5:45.  Afterwards I biked back home.

This afternoon I went to Steiner for a poolrunning workout.  I started with 10 minutes warmup, and then I did a ladder of intervals.  I did 1 minute on, with 1 minute recovery, then I did 2 minutes on, 3 minutes on, and so on up to 5 minutes, each with 1 minute recovery between.  Then I did 5 again, and brought the ladder back down.  Then I did a 10 minute cooldown.

Today was the byU Invite. I went to support the team. I ran for 15 minutes with my cousin who is staying in the dorms up there. We went to her dorm and back from the track. I only ran on the grass. My leg didn't hurt at all, I was pleased.

I went to the gym and biked for 45 minutes.   Then I did some core work; crunches, pushups, leg lifts, wall sits, calves, some more abs, and then arm swings with weights.

This morning I biked to Sunnyside Park so that I could run grass laps there. I ran for just over 10 minutes, which got me a lap and down to the drinking fountain. Then I biked back home.

In the evening I biked for 40 minutes, which got me to Sugarhouse and 4 road laps and back home (7.6 miles total).  Then when I got home I did some yoga on wii fit.

This morning I biked for 30 minutes.  Then I walked down to the track and did some core work.

In the afternoon I started biking with a 5 minute warmup, and then did 7 sets of 3 minutes on 2 minutes off, with a short cooldown before walking back to the track.  I wanted to do 10 but my left knee hurt from not straightening, and when I raised the bike I worried it would hurt my stree fracture.  But I still got in 40 minutes, which was good.

At the cross country meet today I ran part of the warmup with the team.  They did a lap around the park, but I walked on the hills and didn't do the last part since it was just up a hill and then down again.  Then I did a little bit more running with Bre on her warmup.

In the evening I biked for 20 minutes and used the eliptical trainer for 20 minutes.

This morning I did 40 minutes on an eliptical.

This morning I went and biked for 20 minutes and then I did 20 minutes on eliptical.

As I watched and cheered on the varsity girls at Murray, I ran 15 minutes.  I ran to the Indian Head and back.  Then by our pavillion I did crunches, pushups, leg lifts, and wall sits.

In the afternoon I went to Steiner for 40 minutes of biking and 40 minutes of eliptical.

This morning I biked for 40 minutes and then did elliptical for 10.

At practice I ran the jv run with the team.  It was up Sunnyside to Foothill, then south to 1300s then down to 1900e and back to Sunnyside and down.  Down Sunnyside I didn't go all the way back to the track, just to the park (from there it was too much downhill without grass for me to do).  I got in 30 minutes (though my legs were very tired a bit before 25, then I made the goal to hit 30 minutes).  Then back at the track I iced my legs. 

In the evening I took my sister to the gym for 30 minutes of core work.

This morning I went to practice and made ice cups, then I did some core work.  I did situps, wallsits (45 sec on 15 off), leg lifts, high knees, lunges, and buttkicks. 

After school I had planned on going poolrunning, but when I went to the pool it wasn't open yet and since there was a lot of driving involved to get there I didnt' go at all. 

Instead in the evening I ran to Sunnyside and did 1 lap, then walked back.  Though I'm not running as fast as I was before my injury, I think my form is better.

At practice  I walked to Sunnyside Park where I did 2 laps.  About three minutes into the first I stopped to stretch before continuing.  Then I walked back to the track where I did wall sits.  Then I did 10 barefoot strides, they felt very nice, even though I wasn't very fast.  And they didn't hurt :)  Then I did some pushups.

This morning I did 30 minutes of elliptical up at Steiner.  Then at the track I stretched.

After school, the team was doing 2 laps at Sunnyside.  I walked up to the park. but after about 3 minutes my leg hurt a little bit so I stopped and walked back to the stadium.

In the evening I biked for a total of 40 minutes, 35 pushing and then a 5 minute cooldown.

After school I went to Steiner and biked for 20 minutes, and then I switched to an elliptical.  I worked on it for 5 minutes, and then I put it on cross country mode for 30 minutes.  It was a good workout.

I biked for 25 minutes.  Then I did 30 minutes of the elliptical on cross country mode, and then a 5 minute cooldown.

At the track I did a mile warmup, and then 2 miles of progressive speedchanges in the opposite direction.  On some of the jogging parts I did high knees and butt kicks.  Then I changed direction again for a mile cooldown.  My leg didn't hurt at all, and (I wish I had my watch) I think I was going a bit faster than I have on other return runs.

This morning at practice we did 2 grass laps warmup and then a mile of speedchanges on the track.  Then we went down to the parking lot and ran 10 hills, about 200 meters, so there and back 400.  Then we did a grass lap cooldown.

In the afternoon we ran to Sunnyside and did 2 laps on the outside.  Then the team did an 800.  I got 2:59.  Then, since I haven't been able to run much, I did another and got 2:57.  Then I did 4 strides.  Then we ran back to the stadium and played ultimate frisbee.  Afterwards I took an ice bath.  My legs don't hurt, but they are sore from coming back.

Cross country meet at Toole/Stansbury today :)  I did about a mile warmup, and then headed over to the starting line.  When the race started, I wasn't quite sure how I was going to run it.  I decided to try a little under race pace.  I think it went alright.  During the first mile, which was uphill on a road, I kind of pushed the pace.  It was hard to breath a little, but my legs were fine.  From the beginning I quickly moved into 2nd and could see Bre up ahead most of the time until the trail.  I relaxed a bit at the trail, not wanting to overdo it or trip on anything.  Then at one point I felt relaxed and calm enough and I checked my watch, which was at 14 minutes.  I decided I'd try and push the rest of the race, and I think I did an ok job.  I was very surprised with my results, I thought I'd be farther back.  But I guess the cross training has paid off :)  I have a goal to take an ice bath tonight, rest tomorrow, run about 2 miles on Friday, and then race to my fullest at Orem on Saturday. 

This morning I biked for 20 minutes and then did elliptical for 25 minutes.  Then I did wall sits and ice massage.

After school I did intervals on elliptical.  I think it started at about 1 minute hard one minute easy but by the end I think it was at 2 minutes hard 2 minutes easy (segment times, I'm not sure how those work).  My heart rate was at about 130 on the easy and about 170 for the hard parts.  Afterwards I did a 5 minute cooldown.  Then I iced.

This morning with my sister I ran to Sunnyside park, did a grass lap, and back home.  My legs didn't hurt and I didn't feel sore at all... I hope tomorrow goes well.

This morning we started with a team warmup, I think it was a little over a mile.  Then we went back to our area.  I stretched and changed to my spikes.  I ran in dull quarters (I didn't have my spike wrench, and none of the other kinds would work on my shoes).  Then we headed to the start.  Did a few strides, then our cheer.  When the race started I focused on trying to find gaps so as to not get boxed in.  I got into the front pack right off.  At about the first lap around the ponds I took the lead (the pace felt ok to me).  Too bad I wasn't able to keep it.  My cardio is strong enough but my legs couldn't keep up.  People kept passing me through the second lap and I couldn't really find the mental focus to keep pushing.  I kicked around the last corner of the soccerfield, it was decent and I held off 2 runners.  My time was .2 seconds faster than one of theirs.  I didn't do too much of a cooldown afterwards, I think I'll go for a run tonight. 

We did a a tough speedworkout today.  We started with 3 laps warmup then 3 laps speedchanges with a lap recovery.  Then we did 5 sets of a 400 with 100 recovery, right into a 300 with 200 recovery, and a 200 with 200 recovery.  My times were:

1)  1:19, 1:01, 41

2)  1:25, 1:00, 40

3)  1:23, 1:00, 39

4)  1:30 (then I took a water break before continuing, fell behind the main group and did the rest with Taylor)  59, 41

5)  1:33, 1:02, 43

Then we did 2 big grass laps for cooldown.  My legs felt like jello for most of the first part, and as I continued I didn't feel as though I was pushing as hard.  I felt that with each step I might fall over.  I think I'll get back into the feel of running soon enough though, I'm happy to have done all of todays workout.

This morning for workout we ran up to Foothill and did the loop into 500s down to 1300e.  Then back at the track we did 3 laps of speedchanges and 2 big grass laps cooldown.  It was a little under 5 miles.

Afterschool we ran to Sunnyside and met by the white tree.  I was doing the workout late with Tanya (we both had stuff afterschool and came later).  We did 3 1 minute on 1 minute off armswings.  Then we did 8 strides with about a minute between each.  Then we did and 800.  My time was 2:52.  Then we got water.  Then we did a grass lap, though I stopped to stretch during it because my muscles were feeling tired/sore.  Then back at the track I did a 300 in :56.  then for cooldown 1 grass lap.  Bill said it was about a 3 mile workout.

This morning I went to Steiner for 15 minutes of biking and 15 minutes on an elliptical.

After school there was a meet at Woodscross.  I did about a mile warmup with Amanda and Kelsie.  Then dropped off sweats and went to the line.  The course was very short, just 2 miles.  After starting at about the first lap of the track before going out to the field, I worked into the pack of top 4 runners.  Then I stuck with a woodscross girl pretty much the rest of the race.  It was windy, so I tried to draft off of her (I'm taller than her so I don't think it worked that well).  I think my split at the mile was 5:56 (or at least Bill said it was, maybe I didn't hear right).  Then on a long stretch with no wind I passed the girl and tried to put distance between us.  However this didn't work and she got around me with between 300 and 400 meters left.  I didn't kick very much at the finish.  Afterwards for cooldown we did the course backwards (it took 20 minutes, definately not a 5k).

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Today I ran to Sunnyside Park for warmup.  There I did 6 sets of fartlek with 2 minutes on 1 minute off.  I got in three big laps.  Then for cooldown I ran home.  I felt strong today, but by the end of the workout my calves were a bit sore.  I'm going to ice tonight.

Today I ran along 1500e, then up along Guardsman Way, and through the U campus and then the Avenues to Shriner's.  I stopped for a drink, then rack back through the campus the way I had come.  Then I ran to the track and did a 300.  Then I ran home.  I felt like I had a strong run today.

Today I ran to Sugarhouse, did a grass lap, and returned home.  I held a good pace, and enjoyed running past the trees with fall colored leaves.

Today I ran to the track, did 2 miles of speedchanges, and back home.  My legs felt a bit sore, so I'm going to ice tonight.  Then I hope to be able to run in the morning tomorrow and rest for my race Saturday.

This morning I ran to 1700s and back three times, so three miles.

I started with about a 3 mile warmup with Kiley.  Then we did a few strides and had to get on the line.  Bill told me that I shouldn't worry too much about the first mile, and then put some distance between me and the other 3 girls during the second.  When the race started I stayed with the 7 guys in the race.  I was drafting behind them.  When I made a turn where I wasn't running into the wind and wouldn't be for a long stretch, I passed some of the guys and then for the rest of the race there were only 3 guys in front of me and I didn't pass anyone or get passed.  The whole time I was working on my form, Bill had to keep reminding me, but I noticed that I definately felt stronger when I fixed my form.  I'm going to work on remembering form during my next few races.  Afterwards I did about a mile and half cooldown with Kiley. 

Today for workout we started with some weights in the weight room at our school.  We had a half hour in there, so we did lunges with weights, duck waddles, frog jumps, high knees, and butt kicks.  Then we used the rest of the time on some machines.  I did squats, hamstrings, and I did arm swings in the mirror, I made sure I wasn't crossing over.  Then we went for a run, down to Liberty Park a lap and back.  My legs felt like jell-o on the way down the hill and like they were going to fall off.  But on the way back coming up the hill it didn't feel that difficult.

Today I started with a mile warmup to the track.  I felt sore starting, but as I continued and my muscles warmed up it didn't hurt so bad.  Then I did a mile of speedchanges.  Then I did two 800s and four 400s with equal recoveries.  My times were 2:58, 3:05 for the 8s, and then 1:29, 1:27, 1:26, and 1:15 for the 4s.  I wasn't in the best mood and wasn't that motivated today I guess.  I only ran the last 400 with the rest of my team (we hadn't started at the same time but they were taking longer recovery).  Afterwards I ran home for my cooldown.

Today I ran over to 2100s.  I was planning on going to the cemetery but I decided I didn't want to so I just ran.  I saw Natalie while I was on 21st.  I followed 2100s up to 2100e, then I turned around and then went back north on 2000e.  Before 1300s though the road curved and I had to follow it back up to 2100e.  Then I went over to 1300s and ran down back home.  It was a nice run, it felt great to be on a new route.

Today I ran to Sugarhouse and did some fartlek.  I was going to do as many sets as I could get into 2 road laps.  I had procrastinated and started my run later than I should have, and it started to rain so I just did one lap and only got in 5 sets.  Then I ran home. 

Today after school we went to the weight room again.  We started with crunches, pushups, and wall sits.  Then we did lunges, frog jumps, duck waddles, high knees, heel walks and toe walks.  We didn't have as much time with weights, we just did squats with the bars and then we got to choose something else.  I did hamstring curls.  Afterwards we went for a nice run, along 1300s to South Temple (but I turned up a street early because I didn't want to wait at the light) and then up Virginia Street to Shriner's drinking fountain.  The portion after S. Temple is a good uphill... I beat the guys there, though I kinda had a head start since they waited at the light.  It was a great day :)

The race had a 10AM start which was nice because the clouds went away for the race.  I started with about a 3.6 mile warmup with Bill and Dakota.  I went and changed shoes and took a Gu, but then we had to wait a few minutes because they didn't start the race on time.  When we got going the first part was downhill, and since the ground was wet from it snowing before, it was a but slippery.  Not too far into the race I was in 3rd behind Bill and another guy.  Coming up by me I could hear a girl, and I stayed with her.  Around the corner I could tell when she was surging, but I stayed with her and then I surged when she gave up.  That was when I passed Bill.  During the race some of the other girls came up to me but they didn't really try to pass me.  I think 2 of them asked me if I knew the course.  At around the mile left (I think that was how much was left) there was some grass going downhill, and then a railroad track which we had to cross and then go down a steep slope, about 5 feet, onto pavement and make a turn.  I opened up my stride down the hill, and made it over the tracks alright, and I made it to the pavement but I fell when I was turning.  I landed on my left hip and I hit my right hand when I was trying to break the fall.  I got right back up and kept running.  I was hurting when I got back up, but I really wanted to win a turkey, and since my age group was 16-24 I knew I would have to stay strong and keep my place.  One girl got ahead of me for a second going to the last part of the course where you go on a dirt trail, but first there is another railroad track to cross.  I took the lead back, and I guess during that part of the race the girls behind me were switching places back and forth (I hadn't noticed, but Bill told me afterwards).  Coming up to the finish the road curved back up the starting hill.  I did alright, and I didn't feel the hill that much.  The girl right behind me was starting to outkick me but then I made the final push I needed to finish and win.  After I was done I looked at my leg (I didn't want to in the race, I didn't want to lose focus).  I had dirt all up the side, and I had scraped my knee and my upper leg just at the bottom of my shorts.  Afterwards I did a cooldown with Bill, we ran the course again, but we made and early turn which made it so we didn't have to come off the railroad track at the bottom of the hill.  It was a fun race, I think its one I'd like to do again next year.

Today we did conditioning in the weight room.  We started with a vertical lap in our school, and then did leg lifts, lunges, frog jumps, duck walks, alligators, skips, heel and toes walks, and buttkicks.  Then we did 3 sets of 10 squats with a bar, and then 3 sets of 20 situps and 10 pushups.  Then we went for a run.  We just ran along 1300e to 2100s and back. 

Today I ran to the track for warmup.  Then I did a mile of speedchanges and stretched.  Then I did six 400s.  My times were 1:25, 1:25, 1:22, 1:23, 1:20, and 1:19.  I did a lap recovery after each.  I had originally planned on just doing 4 and then doing 200s but after the 4th 400 I felt like I could do more so I did.  After the 6th I still wanted to do more but I knew I probably shouldn't.  For cooldown I ran home.  I'm just a little bit sore (some of it is probably from yesterday) so I think just the six 400s were good. 

Today I ran to the cemetery.  This time though, I did the loop past Sugarhouse opposite of the way I usually run.  Then on the way back, along 1700e I stayed until 1700s, so I got in some decent hill work too.  It took me about 53 minutes, so I had a better pace than I'm used to, and it didn't feel like I was pushing more than usual. 

Today we flew to Texas.  At the hotel I ran on the treadmill for about 3 miles (I got too bored to do more, I had wanted  to do 4).  Then I did 10 minutes on an elliptical. 

Today the treadmills in the fitness room weren't working.  So I did 20 minutes on an elliptical.  Then with Amanda I ran laps around the parking lots of the surrounding hotels for 20 minutes, I'm calling it 2 and a half miles.  Then I took an ice bath for 10 minutes. 

Today I started warming up with Bill and Dakota.  We went over parts of the course.  Bill explained to me what he wanted me to do at each part of the course during my race.  I did about 2.5 miles warmup, and then I went and changed shoes.  Then I had some water and a Gu and went and did strides by the starting line.  There were 21 people registered in my race, but I don't think everyone was there (there were probably above 15 though).  At the start of the race I did what Bill had instructed me to and relaxed the first part of the race and then go out harder if I needed to.  A girl got about a 15 second lead, but since it was just the start I didn't focus on her yet.  At the parking lot I pulled away from the group I was with and started to focus on closing the gap between me and the leader.  The course was nice, not too hilly.  I had to keep throwing in surges to work on closing the gap, but I could tell that she was also surging.  I also noticed that around one of the corners she looked to see how much of a lead she had.  Still, I kept my focus and worked on keeping strong surges.  At about 400 left I hadn't closed the gap that much and I knew I would really have to push my kick to try and catch her.  I was getting pretty close, and then finished just 4 seconds behind her (her time was 18L26.92).  The next girl came in at a 20:09 I think.  It was a great race and a learning experience.  I've not really had an experience like this race before, where I was focusing on one person the whole time. 

Afterwards I did about a 2.5 mile cooldown as I cheered for the races following mine.  Then when the young women finished I ran about a half mile cooldown with them to Mexico to get a picture with the team and all the medals by the border.  Some of the younger girls also came.  This was a really fun race and I'm excited for nationals in 3 weeks :)

Today we had a weight room workout.  We did leg lifts, wall sits, crunches, pushups, lunges, frog jumps, toes and heels, alligators, horses, and bar squats.  Then we went for a run at Liberty.  We did half mile on and half mile offs, three of them, and then ran back to the school.  I felt like I'm getting better at some of the stuff we've been doing.  

I ran 2 miles in my first shift at the 24 hour relay.  Unfortunately, it got cancelled after that. 

Today I ran my cemetery loop to 3300s.  I didn't bring my watch, but I think I kept a good pace, and I felt strong.

For my warmup I first did a lap around the capitol building.  Then I decided to run part of the course, so I went up the canyon just a little bit past the building.  I forgot my water bottle so I didn't take Gu.  I took off my sweats and then did strides at the line.  They had us stop a few minutes before the start, and I think I lost some of my warmup during that.  When the race started I might have gone out too fast.  Only 1 girl passed me about a quarter mile in.  I did pretty well at holding off competition until after the turnaround.  From there the course was all downhill, and I got passed several times.  I felt like I was pushing the same, and I tried opening my stride but I still got passed.  Downhill isn't my favorite.  I felt like I had a strong kick at the end, and I think I held good form (I still have to look at my parents' pictures to be sure).

Today I ran to Sugarhouse, did a grass lap, and back. 

I ran up 1300s to Wasatch Drive and above the zoo and down Sunnyside.  I got running tights yesterday so I wore them today, they were warm.

Today we did our workout before our conditioning.  We ran up to Sunnyside Park for warmup, and then did 4 strides.  Then we did a mile.  I got 6:28 (though we don't know how accurate the path we ran was).  Then we did 6 200s.  Half of them were slighty sloped downward, and half were the same but back up.  Then we ran back to the school and did 3 sets each of step ups (I hyperextended my leg coming down on one in the first set, my leg hurt a while afterwards), wall sits, 15 squats, and leg lifts/abs. 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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