You've got to want it to win it

Today I ran to the cemetery on 3300s, and then back.  My average pace was 7:06. 

Today I ran along 1500e to 900s then up to 1900e and all the way across to 2100s.  Then I ran down and back to my house along 1500e.  I got 7:06 as my avg pace again.

Today we ran to presidents circle up at the U and then up to Legacy Bridge.  I was with Bill, RJ, and Taylor.  We went all the way up to the fence on the road at Red Butte.  Coming back we went to Sunnyside, but after missing the Foothill light went over to Michigan Ave. and down that and Yale down to 1300e and back to the school.  I felt strong today, and for my avg hit 7:22  (it was at 8:01 when we stopped to stretch at the fence).

At Steuner I did 2 miles on the treadmill, then did a mile around the ice rink, and then another 2 miles on the treadmill.

I did 5 miles on treadmill at Steiner.  Then I did some weights in the weight room.

Today I ran 4 miles on treadmill.  Then I biked for 20 minutes.  I'm going to start working on adding cross training workouts to what I'm already doing so that I can work on cardio and stay injury free.

Long run today, from the school up 900s to Guardsman.  Then we ran to Shriner's drinking fountain the way we always go.  Then we ran along 11th Avenue all the way to City Creek Canyon.  We ran up to get a drink at the gate and then ran back down by the capitol building.  Then we went down State Street to South Temple, which we took all the way back up to 1300e.  Then we ran along that back to the school.  My average pace was 7:15.  I was a bit sore from the biking yesterday, but I felt that I was really strong coming up South Temple. 

Today I ran 5 miles on treadmill at Steiner.  Then I biked for 10 minutes.

We did conditioning today before our run.  We did leg lifts, planks, wall sits, and sqauts.  Then we went in the hall and did sets over a set distance of lunges, strides, lunges, strides, then the same pattern but with high skips, little skips, and to walks.  Then we did step ups.  Then we ran in the bad air outside down to Liberty Park where we did three 800s where we pushed the pace not quite to race pace with equal recoveries.  Then we ran back to the school.  My lungs hurt.

Today I did 4 miles on treadmill.  I wanted to hit 5 but I had to go change for duel in the pool.  It was our swim team's last home meet so a fun tradition they have is having other sports teams put together relays of 4 or 8 people and they each swim a length.  It was fun :)

Today we did conditioning in the weight room.  We did leg lifts, planks, wall sits, arm swings, squats, lunges, frog jumps, and toes.  Then we went on an easy run.  I stayed with Maria and Abigail.  That was about 2 and a quarter.  Then I did a mile warmup with Bill and we went to the cemetery on 500s and did 5 1 minute on 1 minute off.  The outside loop is about .92 mile.  Then we ran back to the school and did some parking lot laps to get up to 7 miles. 

Today we did step ups, planks, arm swings, and some triceps dips.  Then we did 2 sets of the circuit with 30 second sets of popcorn, jumping jacks, squats, and mountain climbers.  They were tough but they weren't as bad the first times I ever did them.  Then we went for a run.  I ran with Bre, we went to the cemetary and did an outer loop. 

Ran to the cemetery and did a loop and then back to the school.  I ran all the way to 500s for the entrance so it was an extra quarter mile.

Started with about a half mile warmup with Abigail before we had to go to the bullpen and get in our heats.  She was in the second one.  I continued to run a little bit while I waited for my heat to have to go to the line.  I ran about another half mile, then I put on my spikes.  Then I had a Gu.  Then we went to the line.  I had number 6 so I started in lane 3.  Going out I got boxed in and I stayed behind a pack the first lap (it was 5 laps a mile).  So, coming to the end of the first lap I went around the pack in the outside lane and passed them all.  During half of the second lap a girl from Davis hung with me, but I passed her.  During the third I put distance on everyone and then I held on the 5th lap to win.  The Davis girl finished just .56 of a second behind me.  I threw up afterwards.  And I got a T-Shirt :)

When I got back to Salt Lake I went for a run on the Shoreline trail, 5.25 miles.  I went out to the road that leads to the fence and back.  The trail was packed with snow and only a little mud in some areas.  On one of the downhill sloped areas it was completely iced over and I fell on my butt and slid down.  Then I just stood up and kept going.  That was a fun cooldown run.

Today since there was a light layer of snow on the ground I figured the air was clean, so I got on my warm running clothes and went for a run.  I ran out to the cemetery on 3300s on the route that I always run.  My legs were feeling kinda tired by the end but I don't think it made me slow down. 

Today we started with some stepups.  Then we did 2 sets of the circuit.  Then we ran to Liberty Park for a little bit of speed.  It was a great day, sunny and the whole valley was visible.  Using the marked lines and dots, we did 800s with equal recovery.  I did 4 with Bill.  Our times were between 2:54 and 2:59.  Then we ran back up to the school and did a lap around the block to get up to 7.

Today we started in the weight room with wall sits, arm swings, leg lifts, and squats.  Then outside we ran along 1300e to 2100s and up to 1900e and across to Sunnyside and down.  Then it was a lap around a block near the school to get it to 6.  My average pace was 7:16.

Today we did conditioning and then we went out for a run.  We ran up Sunnyside to Foothill and down into 500s to 1300s.  Then back to school.  Took it easy today in preparation for the 2 mile this weekend.

Today I ran with Amanda.  I let her use my garmin since she was going for a longer run.  I was only supposed to do 2 miles today so I ran out a mile (to 500s, and into the cemetery a little bit) and back.  Then I did my crunches and pushups. 

Today I started with about a 2 and a half mile warmup with Abigail, Bill, Jamal, and Taylor.  Then Abigail and I went to the bull pen.  I changed shoes and took a Gu.  I was priveleged to wear bib number 2.  There were 2 heats.  Going out I hit just the right pace that Bill wanted me to, about 41 seconds a lap.  I was able to steadily maintain that pace.  Eventually Kelsey (from Boxelder) and I pulled away from the pack and I was running right with her for much of the race.  I began to lose speed though, and she got distance on me.  I didn't start my kick as soon as I should have, but I finished 8 seconds in front of the girl behind me.  I finished 2 seconds behind Kelsey, hitting a PR and a state qualifying time for the 3200!!! (but since it was indoor it doesn't count, so I just need to run it at an outdoor invite this season).

Afterwards I did about a mile and a half cooldown in the track while I cheered for Abigail, Jamal, and Taylor.

When I got home I went for an easy 3 mile run.  I ran along 1500e to 900s and up to 2100e and over to 1300s and down.  I felt strong today :)

Today we ran to Sugarhouse.  Each person did a different number of outside laps, based on how in shape they are.  I did 3 laps on the outside.  On the third I took a quick stop at Highland.  My avg. pace up to that point was 7:00.  Then I finished my lap and ran back to school along 1500e and then down 900s and then doing a lap around the block to make it a full 10.  My final average ended up being 7:08.  Then I did my crunches, pushups, and arm swings.

Today we did a speed workout.  We started with running to the track and then 2 laps (to the track from school is probably a half mile).  Then we did 4 laps speedchanges with a lap recovery.  Then we did a mile; I hit 6:09.  Then 2 laps recovery.  Then an 800 in 2:50, 2 laps recovery, another 800 in 2:48 with 1 lap recovery.  Then four 400s with equal recovery, my times were 1:19, 1:23, 1:20, 1:20.  Then back to the school for cooldown.  I was happy that I was able to hit the times I did today, seeing as its been a long time since I've done a speedworkout...

Today we started with conditioning.  We did sets of 1 minute ons one minute offs for the following: planks, wall sits, leg lifts.  On the last leg lift I held it for the whole minute (no dropping to the ground for a second)!  I was shaking by the end, but that was the first time I did that!  Then we did squats with the bar, then in the hall lunges, toes, butt kicks, high knees, skips, and frog jumps.  Then we ran to Shriner's.  We ran in a group.  It was a nice recovery run. 

Today for workout I started with conditioning with the team.  We did squats withe the bar, arm swings, and then 2 sets of the Flannagan circuit.  Then I went home and got my swimming stuff on and headed to Steiner to pool run with Bill.  we did 5 minutes warmup, then a ladder of 1 minute on, 1 minute off, then up to 2 minutes on 1 minute off, and then 3 on, 4 on, 3 on, 2 on, and 1 on, all with 1 minute recovery.  Then we did a 6 minute cooldown.

Today we just ran to Liberty Park and did a lap.  At the drinking fountain I waited for Abigail.  Then we went to Great Harvest and then waited to enjoy it up the hill after 1100e (we were only supposed to do 3 miles). 

I started with a 2 mile warmup, out a mile and back, with Abigail and Bill.  Then Abigail and I changed our shoes and took Gu.  Then we did strides on the line.  When the race started I got right out into the front group, and I think there were only 6 or 7 or 8 guys in front of me.  The first half we were running into the wind, and I ended up drafting in a line with 3 guys and we would take turns leading.  At the turnaround I could see that I had a bit of a lead on the other girls.  The whole race there was never any girls trying to pass me.  My splits were at mile one 5:40, and mile two was at 11:36.  I got a new PR!  Afterwards I did a 4 mile cooldown, out 2 miles and back, with Bill and Mel.  It was a great day and I'm very satisfied with my race because I was out late last night because we had a school dance and I didn't get to eat pasta.

In the evening I ran 2 miles at Sugarhouse with Bill.  I got a shake from iceberg previously and a little into mile 3 that slowed me down a bit... but I still got the 4 miles, so finished my weekly mileage :)

Today we ran to President's Circle at the U and ran through campus across Legacy Bridge.  Then we went up the road at Red Butte and all the way up to the fence.  We stopped to stretch for a minute and then ran back down.  We went on Chipeta way and another road which took us back to Sunnyside Avenue.  We took that down to Guardsman where I cut over to 900s and then back down to the school.  Then to make it 8 I did a lap around the block and then just a little more because I still needed a quarter.  Then I did crunches and pushups, we sets of 30 and 15.  Then I did my armswings. 

This morning we had a late start for school so I ran 2 miles before I went to breakfast with friends.  I just went out a mile and back, over to Sunnyside and up a little. 

After school for practice it was a speed day.  We started with a warmup of running to the track, 2 laps, then 4 laps speedchanges and 1 lap recovery.  Then we did an 800 (so that we would all have 2 less 400s) which I hit at 2:51. Then a lap recovery.  Then my workout still consisted of ten 400s.  I hit a 1:22, 1:23, 1:22, 1:19.  Then Bill had some of the other girls do 200s at my pace, which kept me at a faster pace so I hit 1:19, 1:19.  Then Ben paced me on the last 4 and I hit a 1:17, then 1:15, 1:15, 1:15.  Then I did 2 laps recovery and back to the school for cooldown.  I was starting to feel tired by the last 2, but I definitely pushed when my teammates were running with me.  It was a good day :) 

Today was a recovery day.  First we did conditioning in the weight room which included leg lifts, planks, wall sits, squats, arm swings, high knees (though we did them at less high angles for quicker steps), toes, and lunges.  Then my run was supposed to be 6 miles so we ran up Sunnyside to Foothill and then down along 500s.  Then Bill and I ran 2 laps in the cemetery backwards of the normal loop and them back to the school with part of a lap around the block and then finishing with laps around the back field.  My legs feel so tired afterwards!

Today we ran to Liberty Park for warmup.  We did 10 strides up a hill by the pond.  Then we did a ladder of 1 minute on 1 minute off, 2 minutes on 1 minute off, 3 minutes on and 1 minute off, 2 minutes on 1 minute off, and 1 minute on 1 minute off.  The first 2 were the hardest for me.  Then we got water and did a lap backwards and ran to Great Harvest which was where we hit 5 miles.  We got samples and walked back up the hill.

Today for cross country, Abigail, Amanda, and I wanted to do a trail run, so we decided on Shoreline Trail starting at the JCC and towards Red Butte.  It was a nice run, mostly flat, and a ton of fun because it was muddy and covered in snow :)  I got new shoes yesterday, but they're still clean looking.  Hoping for a good race tomorrow at the Oval.

This morning I went on an easy mile run, just past Einsteins so that I could stop there on the way back, and back to my house.  This was to see how my legs were and to get me going before I went to take the ACT.

Since I missed the mile because of the test, I arrived in Kearns around 1:30 probably.  The races were all behind schedule, and the 2 mile wasn't supposed to be until around 4.  During the girls heats (26) of the 200 I went for a warmup run outside in the neighborhood with Abigail, Jamal, and Bill.  We went out a mile, stretched, and came back.  Then we did some strides on the grass, and some stretching and small drills.  Then there were 33 guys heats of the 200.  Inside we ran a little more, just on the part of the track that wasn't being used.  Then we had to report to the bull pen.  I was given number 2.  Then I changed shoes and took off my sweats and went out to the track.  We had to wait a while before our race, and we would be fined if we stepped off the track in our spikes.  We did strides, and some more light drills.  Then since there was still a while I jogged a little bit with Abigail.  Finally at around 5:45 we got to start.  Going out I got boxed in a bit, some girls from the outer lanes came in.  But it was after the first curve that I was able to break out of the box and then Kelsie and I were in the lead.  Having raced her before, Bill wanted me to try a new strategy where I would push the pace and see if she could hold on.  She could.  I was trying to use the mirrors to see how close she was behind me.  There were times when she was right up with me, and I was worried that for sure she would pass me.  On the start of the last lap I was able to push and get some distance on her.  I pushed hard into the finish and I got a PR!  It was a great day :)

Afterwards I changed shoes and did a mile cooldown on a small portion of the track since the guys were running the 3200. 

After I got home and had some dinner, I went for a 5 mile easy run with Bryan.  We just did laps at Sugarhouse.  Bill and Jamal joined us after out first lap, but they were faster than us.  Did 2 laps and then down to the bus stop and back to get exactly 5 miles. 

Today was supposed to be a long run.  I started the run up with the guys.  We ran along 1300s to 2700s then down to 900e and to Fairmont Park where members of the team who didn't go all the way to 27th were waiting.  We did 10 strides.  Then we ran to Liberty Park.  On the way, Bill and I missed the light at 1700s and went down to 500e toget to Liberty.  We were going to do a lap but I only did the part from 1300s to 900s because I was getting a headache from the cold and I was feeling sick.  I'm going to remember to dress warmer now because its always easier to take off extra layers.  I hope I don't stay sick too long (Bryce got Abigail and me sick).

Speed workout today.  We started with a warmup of running to the track, doing 2 laps, then 4 laps speed changes with 1 lap recovery.  The workout was three sets of a 300, a 1000, and a 300.  We jogged 100 to the starts of the 300s and 200 to the starts of the 1000s.  My times were :52, 3:35, :52 for the first set.  Then :54, 3:35, :54 for the second and :55, 3:35, :53.  I was so tired by the end and by the last set we were running right into the wind on the last straightaway.  Afterwards I did 5 laps cooldown and did my crunches and pushups and back to the school. 

Today we started with conditioning in the weight room.  We did planks, wall sits, leg lifts, standing on 1 foot, and squats.  We also did our lunges, high toes, high knees, butt kicks, and frog jumps.  Then we went for our run.  Bill and I had a longer route than everyone else.  We ran up Sunnyside to Shoreline Trail.  We ran on that (it was very muddy!) and at Red Butte instead of going on the lower trail like we usually do we went up a trail that went uphill for quite a way.  One hill was so long and steep and covered in snow (actually most of the trail was covered in snow) so very slippery, I had to walk pieces of it (falling down it and having to start over wouldn't have been fun).  We stopped for a few minutes when we were at the top of the last of the steep climbs.  Then we ended up at the gate that we run to from that trail but going through Red Butte anyway.  Then we ran back to the school the same way that we run to Legacy Bridge.  To get it up to 10 we did laps on the softball field.  My average pace was 9:22.  It was a tough run today, but it feels so good to be finished. 

Today we started with 3 sets of the circuit.  Then in the weight room we did some stretching.  We stretched hamstrings and calves, and we did cat and camels.  Then we did some lawn mowers.  For the run we ran as a group, Alice, Amanda, Natalie, Bill, and Michelle were all at practice today.  We ran to Liberty Park, did 2 laps and a little bit through the middle of the park, and then stopped at Great Harvest when we were at 5 miles. 

Today Abigail and I did an easy 3 miles since we're racing tomorrow.  We ran up Sunnyside to Foothill, then at 1 and a half we stopped to stretch, and then we ran back to school.

I started with a 2 mile warmup with Abigail.  We just went out a mile and back, and threw in a few strides on the way back.  Then we changed our shoes and dropped off our sweats at the car and took Gu.  Then we did a couple of strides before the start.  Going out I felt I had a strong pace.  I missed most of my splits, but I was at 2:52 at the half mile.  Probably a mile and a half into the race Rosy caught up to me, and I ended up running with her just about the whole rest of the race.  At the 3 mile my time was 17:56, PR!!  After the turnaround we were running right into the wind.  I drafted behind Rosy for most of the way.  Probably at the 4.5 mark I made a move to pass her, I gained some distance and made it to the guy who was directly in front of us.  But she caught up not long after that.  I continued to draft behind her.  Then with less than a mile to go she surged and put distance on me, even passing the next guy ahead of us.  With less than a quarter left, I started to kick, and closed the distance between me and her a little bit, but it ended up that as hard as I was pushing I reached the point where I wasn't closing any distance.  I got a new PR!  And this is the first 10k I went under 40 in :)  Afterwards I did a 3 mile cooldown with Bill.

Today we started with a warmup of going up to Sunnyside Park, doing a lap, and then back to the track.  That was a mile and a half.  Then we did 4 laps speed changes with a lap recovery.  Then I changed shoes to my spikes.  It just might have been the difference in my times today.  We did six sets of a 400 and then a 200.  My times were 1:13 (PR), :36, 1:14, :36, 1:16, :35, 1:13, :35, 1:12 (PR again), :34, 1:12, :33.  (I know my 400 times are right, but I don't remember all of the 200s).  Then 4 laps of speed changes gradually decreasing speed for cooldown, and then 2 laps around the stadium. 

Today we started in the weight room.  We did 3 sets of leg lifts, standing on 1 foot, wall sits, squats, and lawnmowers.  Then in the commons we did stepups.  For the run we ran to the track, did 2 miles of speed changes, ran up Sunnyside to Foothill, then down along 500s to 1300e and back to school.  Then we did our sets of crunches and pushups.

Today we started in the weight room with leg lifts, planks, hamstring stretches, calves stretches, lawn mowers, squats, lunges, high toes, high knees, butt kicks, and then 2 sets of the circuit.  Then for the run we ran to the cemetery on 500s.  We did 2 laps inside, but instead of sticking to the road we went out onto the dirt for a loop that went all the way to Sunnyside.  After the 2 laps and back to the school we finished it by doing a few laps on the field to get it to 5. 

Ice bath for 12 minutes.

This morning I ran 2 miles with my ipod, just to 1700s and back twice. 

Up in Idaho I did about a 2 mile warmup and then changed shoes and headed to the check in.  I knew that the pace shouldn't be very hard to me, so I focused on getting even splits and I thought about keeping my form right.  Going out there were many that went to fast.  I just slowly worked my way up and managed to get up to 2nd.  Even though it was a 200 meter track, I still was able to keep the mindset where the 300 was and from there I worked on gapping the girl behind me and closing the gap on the girl in front of me.  I finished 2 seconds behind her.  In the first heat there were 2 girls that ran faster times than me.  The top 14 made finals on Saturday. 

Afterwards for cooldown I ran 3.5 miles with Jamal, Ben, Taylor, and Bill.  We just ran around the campus.  Then I cheered for my sister, she had an amazing race!  She just kept picking and passing, and got a PR by 15 seconds :)

I took a 12 minute ice bath.   

Its 12 degrees outside!!!! BRRRRRRRRRRR!  The hotel didn't have a fitness room, but they did offer complimentary passes to Golds Gym which my mom and I took advantage of.  I did 2 miles on treadmill.  After the first mile I stopped for stretching and then I didn't know what to do about strides so I did 2 segments of faster speed on the treadmill.  Then I just cooled down until i was at 2 miles.

Big day today.  I started with a mile and a half warmup outside, and some high knees and butt kicks, and a few strides.  Then I changed my shoes and headed over to check in.  I did a couple of strides on the track and then we went over to the starting line.  I got to start on the outer lanes up on the banked part.  Bill said after having watched many races online he thought it was the best starting spot.  Going out the pace was slower than what Bill had wanted me to go; 42-43 second laps instead of 40.  Just a couple laps in I worked my way into first and held a little bit of a lead.  Then with 800 to go a girl passed me, and I didn't try to stay with her.  Then with 400 to go one of her teammates passed me as well.  When she caught up to her teammate and her teammate dropped back I knew that I could probably get up to her.  In the last lap I surprised myself by catching both of them and finishing 3 seconds ahead.  Afterwards Abigail, Jamal, Dakota, Bill, and I went for a 4 mile cooldown outside. 

http://www.flotrack.org/videos/coverage/view_video/236501/304572     There is a link to the video of the race.

http://www.flotrack.org/videos/coverage/view_video/236501-2010-simplot-games/304433-susannah-hurst-3200-champ-1116-2010-simplot-games     There is a link to an interview with flotrack.

Today we did weights for a while.  We benched the empty bar (which is by itself 40-45 lbs), did squats, bicep curls, toes with the bar, arm swings, and weighted lunges.  Then we ran along 1300e to 500s then cut through at Rice Eccles Stadium to get through the U campus and then we ran through to Shriner's.  We stopped for water there and I stretched, then we kept going up to 11th Ave up to City Creek Canyon.  We went up and got a drink, and then ran down through Memory Grove.  Then we went down to South Temple on which we ran all the way up to 1300e and took that back to the school where I hit exactly 10 coming into the parking lot. 

Today we did leg lifts, wall sits, and hamstring curls in the weight room.  Then we went for our run.  We ran to Sugarhouse Park where we were doing hills.  My left leg was hurting pretty bad at the upper part of my femur.  I tried 1 of the hills but decided I didn't want to aggravate my leg any further since it was hurting so bad.  So I ended up walking home :(  I'm going to go pool running tonight.

In the pool I did 5 minutes warmup and then a ladder with 1 minute recoveries with 1 minute up to 4 minutes, repeating the 4 minutes and back down.  Then 5 minutes cooldown.

Today in the pool I did 5 minutes warmup and then 8 sets of 3 minutes on 1 and a half minute off.  Then I did 7 minutes cooldown.

Today the pool was too crowded so I biked for 40 minutes instead.  I did an interval program.  Then I did 5 minutes cooldown.

Today I biked for 40 minutes.  Did intervals again.

Today Abigail came poolrunning with me.  We did 5 minutes warmup, then 2 sets of six 90 seconds on and 30 seconds recovery, with 2 minutes between the sets.  Then we did 10 minutes cooldown.

Biked for half an hour this morning.  

In the evening I went pool running.  I did 5 minutes warmup, then 2 sets of five 2 and a half minutes on with 30 seconds recovery.  I did 2 minutes between sets.  I pushed hard on the last set because I figured that the total speed part would be 25 minutes.  Afterwards I did 10 minutes cooldown.

Today I biked for 40 minutes keeping my heart rate at about 150.  I did a random program on the bike so it had varied levels of difficulty.  Then I did a small cooldown.  Then I did weighted arm swings, pushups, crunches, and balancing on 1 leg.

Today I biked for 45 minutes.  I used one of the bikes with the simulator screens, and I did the Broken Spoke loop twice.  Kept me entertained.

Today I swam for 40 minutes.  I mostly did freestyle, but I did a few laps backstroke as recovery from the freestyle.  I'm not a great swimmer, and it took a while before I could do a few lengths without stopping.  But I think I'll catch on soon enough.

Today I swam for 40 minutes.  I did freestyle mostly again, though I did 2 laps of backstroke for recoveries.  I'm getting better at it :)

Today I swam for 40 minutes.  I didn't need any recovery laps today :)  I also threw in 2 half laps of butterfly (I'm not sure that I know exactly how to do it though).  It feels great to know I'm getting better each day.

Today I did 45 minutes of freestlye swimming.  I also did crunches, pushups, leg lifts, and arm swings. 

Today I swam 45 minutes of freestyle again.  I didn't use one of the leg boards today so I was using my legs a little bit.  And my legs haven't hurt since Sunday so I'm hoping to start running again this week.

Today I swam for 20 minutes of freestyle.  I was getting a headache so I stopped then.  I got dressed and went upstairs and biked for 20 minutes on one of the simulator bikes (since I didn't have my ipod) and in flip flops (since I didn't have my running shoes).

Today I biked for 45 minutes.  I tried 3 different courses, the first a flat easy one, then one with a lot of hills in it to get my heart rate up, and then I did the last 5 minutes on the other one (which was also hilly) easy for cooldown.  Then Abigail and I went into the weight room and did arm swings, balanciing on 1 foot and tossign a medecine ball to each other, and crunches and pushups.  Great workout :)

Today I biked for 45 minutes, first a hard course and then an easy course for recovery and cooldown. 

Today I biked for 45 minutes and got in close to 10 miles.  Then Abigail and I did weights.  I did arm swings, 1 set of squats, and 3 sets of crunches and pushups. 

Today I walked up to Sunnyside Park from the track and walked a lap around the park.  Then by the white tree I stretched a little bit.  Then I took off my shoes and starting in the middle of the field I did some jogging strides up a hill and walking back 4 times, just to see if it hurt.  They didn't :)  So I got to jog two 800s which are a lap around the 2 lower fields and then to the tree.  Then I walked from the tree to the start for recovery between.  It fealt great :) 

Afterwards at Steiner I biked for 40 minutes. 

Tonight at the Oval I started with a 10 minute biking warmup.  Then I stretched and did 3 laps on the track, which didn't hurt so I did 3 laps of speedchanges.  Then I ran a half lap with Bill and he said he wanted me to do an 800.  I hit 3:44, then I did a lap recovery.  Then I did tw0 400s, hitting a 1:42 and a 1:46, each with a lap recovery.  When that was finished I biked 5 minutes for cooldown.

I pool ran for 20 minutes.  Then when I got out I realized I didn't have a towel.  I dried off with some sweats I had in my duffel bag forever.  Then I went upstairs and biked in my flipflops, without my ipod.  Eventful day!

Today I biked for 25 minutes and then switched to an elliptical to see how that felt.  I did 20 minutes of that, mostly backwards because it felt better. 

Today I did a mile warmup, mile speedchanges, and a mile cooldown.

Today I did 40 minutes of elliptical on an interval program which was 2 minutes easy 2 minutes hard.  Every other set I switched forward and backward.  Then I did three sets of arm swings and squats.  Then I went to Sunnyside Park and ran 2 laps.  When I got home I did three sets of crunches and pushups, and then I ice massaged my legs. 

Today we started with 2 stadium laps (1 mile) for warmup.  Then we did 2 sets of the circuit, adding stepups at the end of each set, and then 4 strides up the hill by the soccer field, concentrating on form.  Then we ran the Leopards 5k course backwards and then forwards.  My legs feel dead tired afterwards, but still no pain :)  I just need to get my strength back.

Tough workout today, especially since I was sore from yesterday.  And the weather changed so much during the workout, then right as we were finishing it turned a nice clear blue.  We started with 6 laps warmup, 4 laps of speed changes, and a lap recovery.  Then we did a 1000, two 800s (on the second I hit 3:03), three 400s where we took turns leading, I led the second at 1:24 and hit 1:25 on the one after that, then one 200.  Then two stadium laps for cooldown.  I am so tired afterwards!

Today I pool ran for 55 minutes.

Today we ran down to Liberty Park, did 2 laps on the outer edge, and back to the track.  We stopped at Great Harvest on the way back. 

Today I biked for 40 minutes.  Then I did Bikram Yoga, which was an hour and a half.  I could handle the heat most of the time, but the last 10 minutes seemed to take forever!  Still, I stayed in the room the whole time and I feel great afterwards.

I ran in the Running of the Leopards 5k today just as an easy run.  I ran the first mile in about 7:50, and my overall time was 23:23, average pace 7:32.  I feel great with these times, now I just need to get my miles back up.

Nice run on Drycreek today :)  we carried rocks out to our pile for the first mile and a half, and then continued to 4 miles out and then we ran back.  Going up was tough because there is some rough terrain, but going back felt so nice. 

In the evening I went and did Bikram Yoga again.  I rested the second sets of a few more of them and I was able to tolerate the heat more in the last few minutes.  Other than wishing maybe I had more water, it was great :)

Today was such a windy day!!!  We were meditating behind the pole vault mat and then Bill couldn't find us and he left so we ran to try and tell him we were there but we didn't make it, so we called him and then we went to the weight room for workout.  We did three sets of leg lifts, wall sits, squats, and circuits with step ups at the end.  Then because the air outside looked awful we ran for 20 minutes in the hall for cooldown.

Today I ran 5 miles in the snow :)  Practice was cancelled so I ran from my house to 1500e then to 2100s up to 1700e where I took the first left and followed that road up to 2100e then I made it a loop by going to 2100s and down and then home.  Then I did my crunches and pushups.

Today Natalie and I were the only girls who showed up for practice.  We ran with Bill to the cemetery on 500s, we started at the track and ran up to Guardsman and over to 500s and down and then a lap for warmup.  Then we did 10 sets of 1 minute on 1 minute off fartlek which took 3 laps, then we did another and went back to the track the same way we had come.

Today we did 3 laps at Sugarhouse.  I ran with Emily, Natalie, and Bill.  I was able to keep up most of the time :)

Today I biked for 45 minutes.

Today I went for a 6 mile run on the Shoreline Trail over to Red Butte.  I ran with my little sister because every time we do that run as a team she gets lost.  Hope I changed that today. 

Today I did a speed workout at the oval. I started with 4 laps warmup and then 4 laps speedchanges. Then I did a lap with Bill. I did 1 mile and I hit a 5:58, with an even pace for each lap. Then I got 2 laps recovery. Then I did four 400s each with a lap recovery with times of 1:19, 1:18, 1:19, 1:15. Then I did 7 laps cooldown. I'm very satisfied with this workout because I went slightly faster than all of the times Bill wanted me to hit :)

Today at the meet I started with a mile warmup and a mile of speedchanges with Bre and Abigail.  Then I changed shoes and went to the starting line of the 2 mile.  I was supposed to hit 1:30 splits each lap, but the first lap was 1:24 and my overall time was 12:10.  Then I changed shoes and did a mile after.  Then I did 2 more laps and 2 more laps speedchanges with Abigail before the mile.  Then I changed shoes and went to the start.  I was going to pace her to try and get her under a 6 minute mile.  Her previous PR was a 6:17.  She got out faster than me the first lap.  Then I ran with her the second lap and blocked the wind for her.  The third lap I told her that she would have to push really hard, we were about 5 seconds behind pace.  She seemed to be falling back but I still told her to stay with me.  The last lap I had told her I wanted her to outkick me, and she got me in the last stretch with a 6:06, placing third, and my time was 6:07.  Then I did a mile cooldown.

The weather was so nice today!  I ran to Sugarhouse Park, did 2 laps around the outside, and then ran back.  I didn't take a watch and just enjoyed it nice and easy.  It felt great :)

This morning I ran to Sunnyside Park, did a lap and added a little before I headed home because I wanted to hit 3 miles but was only a little bit after one and a half miles after a lap.  Then instead of taking 1500e home I went down the street by the gully since it was a longer route.  It was a nice day :)

I started with about a mile and a half warmup, and then I did some high knees, butt kicks, skips, and lunges with a few strides.  Then I changed shoes and headed over to the line.  I wasn't sure how I would be able to do, if I would be able to lead or if I should try to draft and then kick hard at the finish.  It turns out that I was ranked first for the race, and in the first three laps I drafted behind another girl.  After Bill yelled to me that the split for the third lap was a 1:33 I knew I would have to push because he had told me I could hit at least 1:27s.  So I put distance on her and I held the lead the rest of  the race, I'm not sure how far behind the other girls were.  Afterwards I did about a mile cooldown.

Speed workout today, it was windy throughout it but the wind got a lot worse and rain came after we finished.  We started with a mile warmup and then a mile of speedchanges and a lap recovery.  Then we did a 1200, my time was 4:42, not the target time I was supposed to hit.  Then a lap recovery.  Then we did an 800, my time was 2:59, I hit the split I was supposed to for the first lap but not the second.  Then a lap recovery.  Then we did four 400s with 100 recovery, but after the last 200 recovery.  My times were 1:25 (Abigail beat me on that one, I was proud of her), 1:24, 1:27, 1:24.  Then two 2o0s, I hit :39 and I don't know my time for the second one.  200 recovery for each of those.  Then 2 stadium laps and a track lap for cooldown. 

Today I ran from my house to the drinking fountain at Shriner's.  I stopped to stretch and get a drink and ran back the same way I had come.  My average pace was 8:06, when I reached the drinking fountain it was at 8:18 so I must have picked up the pace a bit on the way back.  Afterwards I did three sets of crunches, pushups, and armswings.

Today I started with 2 miles of warmup and then a mile of speedchanges.  Then I changed shoes and did strides and headed to the line.  Abigail and I were close to missing the start.  I had a good spot on the line and I took the lead in the first 100 meters.  Noone was with me the duration of the race.  I hit a 1:20 for the first lap, just what Bill wanted me to hit, and my second lap was at 2:46, third lap at 4:13.  Afterwards I did a half mile cooldown barefoot.

Today we started with 2 grass loops (1 mile) and a mile of speedchanges on the track for warmup.  Then we did three sets of the circuit.  We did three sets of high knee step ups also.  And there were 8 hurdles, doing 2 of each set we sprinted up to them, stepped over, sprinted to the halfway point of the soccerfield, and jogged back to the start to do another set.  We did sets of regular stepping over, and stepping sideways, each leg twice.  Then we did 5 hills by the soccer field.  Then 2 more stadium laps cooldown.

Today I ran to the track for warmup, did a mile of speechanges, and ran home for cooldown.

Today I started with about a mile warmup and then some stretching.  Then I did another mile and went and changed shoes.  Then Bill poured water on me to cool me off since it was hot.  Then I did some strides by the line.  On the line I was in starting position 2.  The first lap was a 1:20, and I held that again the second lap.  After that the pace slowed down a little.  I was able to get into third and keep it for a while, but I knew another girl was close behind me.  The first mile split was 5:37.  During I think the 5th lap the girl behind me passed me a little bit.  I knew I couldn't let her go so I stuck with her even though it was tough.  Then on the opposite side of the track I was able to pass her again.  We did that each lap up to lap 7.  Then I started kicking and got enough ahead that she wasn't catching me.  I really started kicking hard more in the last 200.  Bill said if I had started my kick the last 400 I could have caught the girl who was in second.  I qualified for state, which I have never done before with time so I was very happy with that :)  I ran so hard, I threw up after my race. 

Today we had a full 2 hour workout.  We started with sets of leg lifts, planks, standing on one knee with the other lifted at 90 degree angles, and wall sits.  Then we did 2 stadium laps.  Then we did some barefoot stuff on the grass.  We did 2 lengths of the football field for the sets of butt kicks, sprints, and back, and the same but replacing butt kicks with high knees, skips, lunges, and we even did one team wheelbarrow one.  Then we went for a run up on Guardsman and through the U campus the way we usually go to Shriner's.  Instead of going through the alley though we went down and ran to the park on South Temple.  We did 5 strides there and then stopped for a drink on the way back because the drinking fountains at the park were turned off :(  Back at the track we knew we had a 300 left.  But actually Bill had seen us stop for water so we had to do three, but it wasn't bad because he brought us Jamba Juice :)  Tough workout, but it feels great to be done and I know it will help in getting stronger. 

Today I started with a mile warmup and a mile of speedchanges with the other distance girls.  Our workout was twelve 400s.  I wasn't hitting the times Bill wanted me to, but there was a windy stretch which probably made a difference because I don't think I pushed myself to get back on pace after getting through that part.  Mostly I hit between 1:20 and 1:24, the first one I ran with Josephine who is a sprinter was my fastest, a 1:19.  There was a lap recovery after each.  For the last two the other girls did 200s and they were pushing me for the first 200, which really helped my time because I hit 1:21 and 1:20 which I had only managed to hit at the beginning for the most part.  Then we did our sets of crunches and pushups, and I did 2 stadium laps with Amanda afterwards for cooldown.  My legs are so sore from today and yesterday but I know it will all be for the better come regions and state.

Today it was very rainy and my sister and I could see lightning so us, Amanda, and Natalie decided to not go to the meet (it was cancelled later anyway).  At Steiner I did 4 mile on a treadmill, then 15 strides in by the ice rink.  I worked on going up to my toes and bringing my arms back.  Then I did another mile cooldown on the treadmill.  Afterwards I did my sets of pushups and crunches, and I took an ice bath for 15 minutes.  It felt so nice since I was still sore from Monday, and afterwards my legs felt great!

Today we started with 2 stadium laps and 4 laps of speedchanges warmup with a lap recovery.  Then we did ten 200s.  I hit between 35 and 37 for all of them.  We just had standing recovery.  Then for the last 2 we did a surprise 400 instead.  My split at the 200 was 37 and I finished at 1:16.  I was very happy with this time since the workout Tuesday wasn't in the best conditions.  The weather was nice today and my legs felt amazing from the ice bath.  Afterwards I did my crunches and pushups and an ice masssage.

Today we started with 2 grass laps for warmup.  I ran with Hannah because we were late to practice and Amanda and Natalie were already started.  Then we joined them for 15 strides.  Then we stretched and did another 2 grass laps cooldown with them.  At home I took an ice bath for 15 minutes.

I started with about a mile warmup just around the fields around the high school.  Then I changed shoes, took my Gu and some water.  Then I did some strides and drills.  I did lunges, high knees, skips, butt kicks, and grapevines.  I haven't raced the mile as much as the 2 mile so I don't know the best strategies, but Bill told me to be aggressive.  Going out a girl was about to cut in front of me, but I cut in front of her instead.  But I was forced into the outer lanes which probably is something I need to work on.  The first lap split was 1:19.  On the second lap I worked to the front of the pack so I could get into lane 1.  The split at the second lap was 2:42.  The third lap some girls started passing and I got elbowed and cut off and spiked above the knee.  Going into the fourth lap I was at 4:06.  I started my kick focusing to not get passed since I didn't think I was going to catch the girls ahead of me.  Going into the final stretch a girl was passing me but I kicked even harder and she lost contact, and I even caught 1 girl.  Afterwards I did 10 minutes cooldown.  I'm not sure if I'll race the mile again at an invite this season, but I definitely need to work on aggressiveness is what I learned today. 

Today we started with 2 big grass laps warmup.  Then a mile of speedchanges with a lap recovery.  The workout today was focused on keeping pace.  It was a ladder going down.  I was supposed to hit 40 second 200 splits throughout the workout.  We jogged over to the 200 and did a 1000.  I was supposed to hit 3:20, but I got a 3:28.  Then we got 2 laps recovery.  Then we did an 800.  I was supposed to hit 2:40 but got 2:45 instead.  Then we had 200 recovery over to the start of the 600.  I then hit my target time of 3:00.  Then 100 recovery before the 400, I hit target time again of 1:20.  Then we jogged to the 200 start for two 200s, my times were both 35 with a 200 back to the start line recovery between.  Then for cooldown we did 4 big grass laps.  I thought it was a nice workout.  Afterwards I took an ice bath for 15 minutes. 

Today I ran with Natalie and Hannah since the directions for the run were confusing.  We ran the same way we do to Shriners, but took a slightly different path at the roundabout after the alley and went outside a house Bill was working at so that he could give us gatorade.  Then we ran down to the park on 1300e and State Street and did 6 strides on one of the fields up the hill and halfway through the top hill.  Then we jogged back for recovery between each.  Then we ran back to the track along 1300e and finished right at 5 miles.

Today right off the bus Amanda, Natalie, and I ran a mile warmup and a mile of speedchanges with a lap recovery.  Bill wanted us to do some 400s before the meet started.  I was supposed to get as close to 1:15s as I could.  The first one I hit a 1:14, and we were running out of time so we did standing recovery, then the next I hit 1:17.  Then hurdles were put up so we only did two 200s after that, I hit 36 and 37 I think.  Later Natalie and I did a mile warmup for the 800.  Then we did drills over by the line.  I actually had a good start for once.  I almost got cut off and into the back of the pack, but I pushed out right before that happened to get into the place I needed to be.  I led the whole time, and during the first lap I could tell that there was someone close behind me.  I still didn't panic and just ran as well as I could.  The first lap split was 1:15.  Then I knew I would have to push hard since the other girl still was on me.  I didn't kick as hard at the 300 as maybe I should have, by then I was getting cold and feeling stiff and it was getting harder to move it seemed.  Going down the final stretch I still had the lead then with about 20 meters to go the other girl caught up to me.  Then I knew I had to give it everything I had, and I did, and I was glad.  The other girl wasn't very happy about it.  I was happy with all of my times today :)  Maybe I'll race well this weekend.

Today Natalie, Amanda, and I did an easy workout.  Half mile warmup, a mile speedchanges, and a half mile cooldown.  When I got home I took an ice bath for 15 minutes.

This morning when I started my warmup it was snowing a little bit and the field I was warmup up on was covered with a layer of snow.  But I had prepared for this race for a while and I wasn't going to let the weather tear my hopes for a better race than last year apart.  I got in about a mile and a half warmup, with a few strides at the end.  My toes were frozen and my socks and shoes were soaked but it was no big deal.  I did some of my usual drills and took my Gu and went into the bullpen to change my shoes.  My toes were frozen but it didn't really bother me since I was focused on what I needed to do in my race.  I kept on my hoodie when I left the rest of my stuff in the bull pen so I wouldn't lose my warmup waiting for my race to start.  It was a few minutes wait at the start line, so I did a couple strides.  I didn't take off my hoodie until right as my heat was being lined up.  I got to start first position in the second alley.  When the gun went off I didn't get out as fast as I should have and got boxed in behind the other girls.  When we reached the 100 meter line where we could cut over to lane 1 I was in the back of the pack.  I stayed there and relaxed and waited for the next straight to get around so I wouldn't have to run a wide curve.  This worked for me and I caught up to the top 2 girls.  The first lap split was a 1:17 and it felt just right.  Sticking on the other girls I decided would be the easiest way to take it, so I did for the next couple laps.  At mile 1 my split was 5:32.  By then one of the girls had dropped back a little and I was running neck and neck with the other girl.  Then someone came up from behind and started overtaking the lead.  I could hear Bill yelling at me to stay with her, and I knew I would have to or I would lose her right then.  I pushed ahead, but it wasn't enough to catch her, but still enough that I gapped the girl behind me.  As the race went into the final two laps I heard the announcer naming the positions of the girl, and I realized there was a pack of 5 girls behind me.  I knew they might catch me and I should have gone at the 600.  Starting the final lap I picked up the pace but I could hear another girl closing on me and then she overtook me with 300 to go.  I couldn't make myself push as hard as other times.  Then going into the final 100 stretch another girl passed me and I couldn't push to kick against her either.  I didn't want to get passed by another girl was my hopes for finishing that stretch.  I got a new outdoor PR, and my best race since coming back from being injured.  I was happy with my race :)  Afterwards I changed my shoes back (my shoes were soaked from before) and ran about a mile cooldown with Jamal.  Later I took a 15 minute ice bath.  Now I hope that things will go well tomorrow.

This morning I started with about 2 miles warmup with Amanda and Natalie.  We did our drills and our strides and then headed to the bull pen.  I was in the fifth heat, so I had a while.  I took my Gu, did some stretching, and then changed my shoes when we had to move to the entrance to the track so the boys milers could come in.  Waiting by the start I did some strides and other stuff to stay warm.  While some of the other girls were without sweats by the heater, I kept mine on until right as my race was going to the line.  I was in the first position in the second alley again.  Going out I didn't have as aggressive a start as yesterday, but I think the other girls started too fast.  The first lap I was behind a lot of the pack, but I didn't worry about it since I liked my pace.  I don't remember my lap splits.  By the third lap I had passed some girls.  There was a time when a girl was going to pass me but Bill told me to match her move.  Then with 600 to go I started my kick, and it was very successful.  I got around some girls and I was able to keep moving up.  I kept pushing as I had less and less distance to go.  With about 200 to go I got around probably 5 girls and was getting closer to the girl in second during the last stretch, though I knew she was too far ahead for me to be able to catch her.  Still it was a great race and I had a nice kick and I got a new PR :)  Afterwards I did about a half mile cooldown.

Later when I was home in the late afternoon I went for a 4 mile run on the Shoreline Trail. 

Today we started with 2 grass laps for warmup.  Then we did some drills with strides.  We did butt kicks, high knees, lunges, squats, and power skips.  I took off my shoes for them because it felt nice in the grass.  Then we did a mile of speedchanges.  Then we did 2 grass laps cooldown.  When I got home I took a 15 minute ice bath.

Today we did an easy workout because of regions tomorrow.  We did 4 laps warmup, and then 6 strides.  To make it fun we changed lanes for each stride.  Then we did 2 grass laps for cooldown, and we had fun singing Disney songs :)

Today I started with about a mile warmup on the road near the high school.  I was running with Amanda, Natalie, Abigail, and Bill.  Then we went back to the track where I took my Gu and changed my shoes and then went for drills.  I did the usual buttkicks, high knees, power skips, and lunges, all with strides.  I got to watch my little sister race in the first heat, she matched her PR time.  Then on the line I was second seed.  Going out I didn't have a very good start, I got boxed in by a few people.  By the 200 meter though I was able to break out and take the lead.  First lap split was 1:17.  I wasn't sure how close the other girls were behind me, but I knew that I needed to go out hard those first 2 laps because that's what Bill had told me to do.  I could hear  Kate behind me and I tried to break away from her.  I threw in some speedchanges in laps 2 and 3,  but going into lap 4 she caught up to me.  I was with her until 300 to go.  She outkicked me, like she has since I was a freshman and she was a sophomore.  Still, I made it to state and I think I got a new PR.  Afterwards I did about a half mile cooldown.

This morning I got up early and ran a mile with my ipod.

The meet start time had been moved up 15 minutes, but we still made it in enough time to get in a good warmup.  We did about a mile and a half warmup again, out on the roads by the school.  Then back in the stadium I took my Gu and we got our spikes and went to the field to warmup.  I jogged a little bit before I started my drills because there was still a few minutes before the first heat started.  I did some strides as I went to different parts of the track to cheer on the girls in the first heat.  Natalie, Amanda, Hannah, and Bre were top 4 in that heat, it was cool to watch.  Finally it was time for me and my sister to get to the line.  I had the first spot, and realized that it wouldn't really be too competitive because Kate wasn't going to do the 3200.  Still I decided to see how well I could push myself.  I had a strong start and got right out into the front and was already breaking away during that first lap, which was a 1:17.  I decided to focus on keeping good form during that race.  The first mile I hit a 5:41.  My goal had been to see if I could hit a 5:28 and then see if I could get a negative split.  Maybe if there were other girls in the race that I could push with I could have, but it wasn't a bad race.  I didn't kick very hard at the finish.  Afterwards I did 4 half mile cooldowns.   

Today we had an easy day.  We ran to Sugarhouse Park, did a lap, and ran back to the track.  I ran with Natalie and Amanda.  We did our lap at Sugarhouse backwards, and the guys who were doing it the other way joined us when we saw them as they went the opposite way.  So we ran the rest of our run with Rj, Scott, and Taylor.  We were going to sing Disney songs again, but really the only one we knew was Mulan.  We had a great time, and are all looking forward to cross country in 17 days!!!

This morning right after I woke up I went for a nice 7 mile run.  I ran to the cemetery on 3300s from my house.  I didn't have to stop at any lights so that was very nice.  I averaged 8 minute miles.  Such a nice day :)

Today we started with a mile warmup and a mile speedchanges, and a lap recovery.  We did the 200 400 chase workout today where the 400 person tries not to get caught by the 200 person who pushes them through the last 200.  I was paired up with Natalie, and I started with the 400.  We did 5 sets.  The times I got on the 400s were 1:17, 1:18, 1:17, 1:16, 1:14.  I don't know the 200 times.  After the 400s I got 200 recovery as I jogged over to the 200 start.  I only caught Natalie once, on the fourth set.  Towards the end my legs were feeling like jello.  Afterwards Natalie and I did 2 grass laps cooldown. 

Today Natalie and I went to jv regions to cheer.  After the mile was done we went on a 4 mile run with Bill just on the roads by the school.  However, we tried to make it just a loop, and it ended up being more than 5 miles.  Natalie and I stopped at 4, and Bill had gone ahead to get a car to pick us up, though we didn't know that.  Still from the 5 miles it would have been a couple minutes walk to the track.  Anyway it was cool to run somewhere we haven't been before.

Today we did a mile warmup, a mile speedchanges, and a mile cooldown.  And I massaged my legs with an ice cup afterwards.

This morning I got up early and went for an easy 2 with my ipod, just to 17th and back twice from my house. 

This morning I got to the track later than I had planned but I still had plenty of time to get in a good warmup and do what I needed to do.  I did about a mile and a half warmup, and then I took my Gu and had to get in the bull pen.  I changed shoes and headed out.  I did some high knees and skips on the way over to the line.  Waiting for the race ahead of ours to finish, I did a few strides.  Finally it was time for our race.  I was number 9 so I got to start second in the second alley.  Bill had told me what I needed to to was get out fast and then stick with the lead pack.  As the gun went off I got a good start and was easily able to break away from the other girls in my alley. Then at the 100 it turns out I was in the lead.  No lead pack to stick with.  I was by myself.  At the 200 I was at 36.  I knew that was a crazy pace but it felt right.  My first lap split was a 1:14.  As I crossed the line and saw the time on the clock I thought to myself "There is no way this is happening, I am not leading the mile at state right now and I did not just run a 1:14 first lap.  Its just a dream and I am going to wake up now and just be in my bed at home."  I was wrong, it wasn't a dream.  I was really there.  Bill was yelling at me to keep pushing.  He was yelling different than he does at different races.  I know he was shocked with how I was running the race, and so was I.  At the 800 my time was 2:33.  I didn't know how far the other girls were behind me but I was expecting someone to come up to me soon.  Even though I couldn't hear them, I assumed they were probably 5 meters or less behind me.  I could hear people cheering for them so I knew they had to be close.  I pushed during the third lap, and was at 3:53 heading into the final lap.  Starting that last 400 two girls caught up to me.  I knew they were kickers which was probably why they hadn't moved until then.  I hung on to them the best I could, but had lost them by 300 to go.  Then going down that stretch there was another girl who caught up to me.  The last 200 I knew was when I would have to give everything I had left to not get passed again, because I figured there was a pack closing in.  I did not get passed again, and I got a new PR by 10 seconds!  I made it to the podium this year too, and I scored 5 points for my team.  Afterwards Bill told me that during the first 2 laps I had a 20, 30, or 40 meter lead (he changes it every time he says it).  Also he noted that my last 800 was only 6 seconds slower than my first, which was great.  He said that it gave him a heart attack how fast I went out.  After I left the track I lost my breakfast...  Then I did about a 2 mile cooldown with Jamal and Bill.  Then later I took a 10 minute ice bath.  Now I'm just working on calming my stomach down and resting for tomorrow.  What a great day today :)

I had stayed the night in Provo so that I could get more sleep for not having to drive to the race.  I arrived at the track a little after 7:30 and then found Natalie.  We got ready and started our warmup at 8.  We did about a mile and a half in the field to the side of the track.  Then I took my Gu, and we did some drills and strides while we waited for our race to be called into the bull pen.  We got in some good strides while we waited, just focusing on staying warmed up during our wait.  Finally we were called in and we changed our shoes.  I was seeded number three, so for the first time ever I got to start in the first alley.  At the line I did some strides.  As the gun went off I held myself back from going the pace that I wanted to go.  Bill told me to try and work in a pack today so I did.  The first lap was too slow though, only a 1:22, and Bill had wanted me to hit a 1:17.  I knew I would have to push to try and make it up.  I ended up going out to the front with Kelsey from Boxelder.  We led the race for a few laps.  I could tell when she would throw in surges to try and break away from me.  I stuck with her.  The first mile was a 5:40, 15 seconds off of what Bill had wanted me to run.  Then with about 3 laps to go I started to lose her.  With 2 laps to go the Ogden girls caught up to me, they had started their kick already it looked like.  I tried to push with them as they moved away from me, and then again I tried to stay with the Orem runner as she passed me.  From the 600 I started trying to really close that gap.  The last lap I was still not that far behind, and at the 300 I tried closing in more but it wasn't coming.  Going down the last stretch was when I really was able to get on my toes and run with everything I had left.  I finished about a second behind Kelsey, and 8 seconds behind the leader.  I'm proud to say that being in the 4A division, it was the most competitive and my time and the girls ahead of me would have won any of the other divisions.  I'm glad to be finished with track (well at least for a few weeks) and to have been able to run faster times this year than ever and compete against the best competition in years.  Afterwards I did about a mile cooldown with Natalie, who had a great race also, taking 15th and getting a new personal best by 31 seconds. 

Today I rested my legs from state another day.  I went to the pool with Abigail for about 40 minutes.  I was in the water the whole time, but wasn't swimming the whole time, and it was harder when Abigail had my goggles.  Fun day :)

Today I did 4 miles on the treadmill.  I brought a book I was supposed to be reading for school, but after about the first half mile decided it was too hard to read and run and did the rest with no form of entertainment.  Afterwards I did armswings and squats with the bar.  Then I joined my mom for her last 15 minutes of biking.  When I got home I did my crunches and pushups.

Today we had a fun run.  RJ, Scott, and Taylor ran over to meet Abigail, Natalie, and I at my house.  From there we ran to see if Amanda could come run, but she had gone in the morning.  So we continued on to Sugarhouse, and ran past highland and turned up the street before the overpass.  We then ran on the underpass.  We went through a bunch of streets that we didn't really know, it was just fun because we were playing tag the whole time and were having fun.  Coming back we went through the middle of Sugarhouse.  Then we just took the same way from the park back to my house.  Afterwards, Natalie, Abigail, and I had snowcones :)  Cross country is the best!!!!!!!!!!!!!!

Today we had an entertaining run.  We started at Natalie's, and first had to find out who all would be able to come.  At first it was Natalie, Abigail, RJ, and me, and Taylor was on his way.  We ran to Scott's to see if he could come, but he had homework to do.  Then we ran back to Natalie's since we were still waiting for Taylor.  When we began we decided to take a caprisun over to Nelson's.  On the way there though I tripped and as I put out my hands to break my fall I let go of the juice to hopefully save it.  I only barely scraped my hands but the juice pack got a hole in it.  We were right by RJ's house though so Taylor drank the ruined one and we got a new one.  At Nelson's he didn't want to trade it for anything, so we moved on.  We then went to Scott's house, where we traded it for fruit snacks, a granola bar, and a krackel.  From there it turned into a game of bigger or better.  We ran to Eliza's house next where we exchanged the 3 items from Scott for a can of refried beans.  It was perfect that there were 3 items since she was there with her 2 brothers.  From there we went on to RJ's cousins where we turned in the refried beans for some berry rainbow flavored sherbet and a plastic fork.  We thought that was pretty cool, and continued on to Jolley's house to see what we could trade that for.  He wasn't home, and by then we were close to our desired mileage, so we just headed back to Natalie's where we enjoyed the sherbet :)

Today I did 4 laps at Liberty Park on the grass outside of the woodchip path.  Afterwards I did my crunches and pushups. 

I didn't go run this morning as I should have, and ended up going to the treadmill in the late afternoon.  I brought a movie with, and that kept me pretty well entertained.  I didn't get to do all 8 miles that Bill wanted me to do though because I didn't have time.  I'm ok with just 6.

Today I ran to Sugarhouse, did a lap, and came back.  Afterwards I did my crunches and pushups.

I went and did speedwork tonight at Sugarhouse and highlands track.  We started with a grass lap warmup, then went and changed shoes for a mile speedchanges with a lap recovery.  First we did an 800, I hit a 1:19 first lap and finshed at 2:40.  One lap recovery.  Then we did five 400s, my times were 1;13, 1:15, 1:18, 1;17, 1:16.  Took a lap recovery after each.  Then I did six untimed 200s with the other 200 recovery.  Then I changed shoes and we did another lap around the park for cooldown. 

Today I went up to the Pipeline Trail to run.  I just went out three miles and back.  I averaged 8:40 pace.  It felt really nice to be up there after having not been for so long.  And the weather was a perfect temperature :)  Afterwards at home I did my crunches and pushups, and I took an 18 minute ice bath.

Today I ran from my house to Shriner's through the U campus.  Just past the drinking fountain was 3, there I stopped for a drink and headed back the same way I came.  My average pace was 7:55 :)  Afterwards I did my crunches and pushups.

This morning since there wasn't school I got to run with Emily and Bill.  We did fartlek at Liberty Park.  We started with a woodchip lap warmup, and then got water and I did a few strides with Emily.  We did 12 sets of 1 minute on one minute off.  Bill said that he and Emily were going to take turns pushing me to go faster.  Bill led the first one and I could hardly keep up, and I knew it was going to be a tough workout.  The second one I stayed with Emily mostly.  A few in Bill had been falling behind Emily and me.  On some of them near the end I would pass Emily during the fast part and she could catch up during the recovery.  The last three I think were the hardest, but afterwards it felt so good to be done.  We ran those on the sidewalk and were just starting a third lap of them when the 12 sets were done.  Then we went way to the outside of the grass and ran on there back to the drinking fountain for cooldown.  Afterwards I did my crunches and pushups. 

Today I ran to Sugarhouse, did the state course twice, and ran home.  I averaged 8:21 pace.  Afterwards I did my crunches and pushups.

Today I ran to Sugarhouse, did a lap, and came back.  I was going to do 2 laps but I was feeling dehydrated and exhausted and didn't feel like running.  I did my crunches and pushups after a while, I almost didn't do them at all though.  Maybe tomorrow will be a better run.

Tonight I went to a speedworkout in Sugarhouse.  I was late so I started with a backwards warmup lap around the outside of the park.  But when I was nearly finished I saw Bill and Dakota going the other way so I joined them.  When we got to the the track I did 4 laps speed changes and a lap recovery.  Then I changed shoes for some 400s.  I hit a 1:13, and then a 1:17, and had a lap recovery between each.  Then I was going to do 200s.  I did one, but my leg started hurting where I had a stress reaction before.  I think I might have aggravated it playing street games yesterday...  So I stopped the workout then and went home and took a 20 minute ice bath.  I did my crunches and pushups.  I think the ide bath will probably help, I still need to be careful though.

Tonight I did laps at Sunnyside Park.  I was planning on doing 4 but at around 3 my leg started throbbing where my injury was.  I decided to stop before it started hurting.  I put ice on it when I got home, and I did my crunches and pushups.

Today I had iced my leg for a while.  Then in the evening I went for an easy run at Sunnyside.  I started with 2 laps around the field which was about .75 because I forgot that the 800 was only 1 lap to the tree and I was thinking 2 laps.  Then I stretched lightly, my leg was burning a little so I didn't want to overdo it.  Then I did 5 sets of 30 seconds on and off fartlek, which was another 2 laps.  Then I did about a mile cooldown.  I did my crunches and pushups, and put ice packs on it again.

Today at the first stop the bus made I ran for a few minutes in the parking lot to stay loose.  In the evening after arriving in Albuquerque I went to the track to see how it was and I did some short strides and drills.  Back at the hotel I took a 20 minute ice bath (though the water wasn't that cold, I had to put ice in it, which melted after about 2 seconds so it seemed, and I barely had goosbumps).  Hoping for a good race tomorrow, working on staying hydrated.

I drank water throughout the day to make sure that I was hydrated.  In the morning I went to the track with Macee just to kind of look around.  All afternoon we stayed in our room and watched tv to pass the time.  Finally at around 7 we headed to the track.  When Bill arrived he brought my new spikes :) I took my Gu and then went to a side field and put on my spikes and did a short warmup, it was about 90 degrees so Bill said I didn't need to do a lot.  Then I stretched and did my usual drills.  Finally I was able to check in, I was hip 8.  Then on the track I did a few strides.  A couple of minutes before my race Bill poured some water over me so that the heat wouldn't get to me.  I had a team prayer with the other girls and then we got on the line.  It was neat that there were 5 of us Utah girls in a row, seeds 2 through 6.  When the race started I went out at just the right pace says Bill.  The first lap was about 1:18 I think, the second was at 2:36 if i remember correctly.  I was able to work up into the lead group by then, I was with Macee and a Colorado freshman who was amazing! (she won). At the mile I hit a 5:35.  At lap 5 or 6 Kelsey and Summer caught up with me.  I hung on them for a little bit, but on the next lap I tried to go around them but it didn't work and then I couldn't hang onto them.  In the 7th lap a girl from I think Arizona caught and passed me.  But on the last lap I was able to outkick her with a little more than 100 to go, she didn't try to stay with me.  It was awesome on the award stand, Utah girls took 2nd, 3rd, 4th, and 5th.  It was a great experience, though I have the worst runner's cough I've ever had! 

Today we had cross country practice.  We ran down to Libery and split into groups for fireman.  We did 2 laps of that, then our crunches and pushups.  Then we did another backwards lap and ran back up to the school to make it 6.

This morning just after I woke up I ran to Sugarhouse Park, ran the state course, and back home.  Then I did my crunches and pushups.  This week I'm focused on recovering from my race so I won't get injured.

Today I went for a run at Liberty Park.  I did 3 laps the opposite direction of my usual way.  I had a sub 8 minute pace which is better than I've done in a long time I think :)  Afterwards I did my crunches and pushups, right now I'm at 3 sets of 40 crunches and 15 pushups.

This evening I ran to Sugarhouse, did a lap, and came back.  I felt like I had a fast pace, though I didn't time it.  Afterwards I did my crunches and pushups.

This morning I got dropped off at Sunnyside while my mom went to the gym to workout.  I did a few laps until I was at 4.5 which was my goal for today.  I think I did 4 laps, first I did one and then I turned around and did one through and behind the baseball fields.  Then I did the same thing again and got the extra half by a lap around the 2 fields and then part way to the gym.  I then went to Steiner to meet my mother, and while I waited I did arm swings in the weight room.  When I got home I did my crunches and pushups.

This morning I arrived to the location of the race about half hour before it started.  The line to get packets was a bit long, so after getting my number I took my Gu and got running.  I got about a mile for warmup, changed shoes, and did strides on the line.  I had a good spot and I wasn't boxed in at all when the race started.  From the start I believe I was the third girl most of the time.  At the mile my time was 5:52.  Just before the turnaround another girl was catching up to me.  After turning I was able to hold her off for a little bit but eventually she got me, and after she passed me another lady passed me too.  Right before the 2 mile mark going up the hill I lost a bit of the pack ahead of me, though fortunately noone caught up to me.  My 2 mile split was 12:08.  I worked in the last mile on closing the gap the best I could.  At right around the 3 mile I started kicking because I wanted to catch the guy ahead of me.  But when I got there he took off and I finished I think 2 seconds behind him.  I was 19th out of everyone, and noone younger than me finished ahead of me, guys or girls.  Afterwards I changed shoes and ran a mile backwards on the course and back for cooldown.  Afterwards I donated my shoes for Zack's and Luke's eagle project. 

This morning we had our first cross country practice :)  We met at Sugarhouse park and started by running the state course.  Then we did one set of the circuit.  After that we did a lap on the outside of the park for cooldown.  Since I was only at five and a quarter I did a barefoot quarter.  After that I did my crunches and pushups.

This morning for practice we met at Sunnyside Park.  We started with a lap around the block for warmup.  I forgot my garmin, but I think it was about 2 miles warmup.  Then for the workout we did 8 sets of 1 minute on 1 minute off fartlek around the fields.  Towards the end my leg was hurting where it had been injured, but it was hurting after the warmup but I massaged it out so I don't think its the bone.  Afterwards we played ultimate frisbee for our cooldown :)  Then I did my crunches and pushups.

In the evening I met the group at Sugarhouse and did the warmup lap with them, and then I did another lap with Dakota to get 4 since we didn't need to do speed because of this morning.

This morning we met at the Shoreline Trail for practice.  We started up the way we usually go, but coming up on Red Butte we went up the path that leads to rock living room only we turned left.  Then we followed that trail for a while.  I had only run it once before, though in the snow so the scenery was different.  Going up the steep hills I was so proud of myself for not stopping to walk :)  It was hard to breath but I kept running anyway, even though it was slow.  After that when we were still climbing a bit I caught up to some of the guys.  Then going down I even passed Bill.  We ended up at the fence at the top of the road and then we went back the regular way we get to the fence.  But not really because where we usually would come off the trail was roped off, probably because of the oil spill.  So we had to go through the parking lot and past student houses and stick to the road until we could get back on the trail.  Taylor and I stopped for water and then got back on and ran back the regular way.  After everyone was finished we did our crunches and pushups across the street on the grass.  When I got home I took a 10 minute ice bath.  Tough day but it feels so good to be finished :) 

Today we met at Peace Gardens for our workout.  We planned to go out 2.5 miles on the Jordan River trail and back, but the trail was flooded at 2.35.  I ran with Abigail, Amanda, and Mary, and when we got back we ran a little bit in the gardens to get up to 5.  Then we did a few core exercies, including lunges, toes, high knees, butt kicks, and then Emily showed us a few plank exercises that work the abs more than crunches which were tough but I'm glad I know them now.  Then we did high knees and we were done for the day.

This morning we met at Liberty for workout.  We started with a lap warmup, and then went to the start line on the sidewalk for 800s.  While we waited there I stretched my quads, they were sore from the core work yesterday.  We did a few strides before we started.  I hit the first on in 2:53, and then we had 800 recovery over to the mile mark, and from there we did another one.  This time I was with Tommy and Scott and I hit a 2:45.  Then we finished that lap and did another lap for cooldown.  After going out to breakfast with the team, at home I did my crunches and pushups, and the stuff we learned from Emily yesterday.

This morning I ran to Sunnyside, did a big lap around all of the fields and the whole park, and then 2 laps around the 2 fields, and then ran home.  Just did enough to hit my mileage goal for this week :)  I did my crunches and pushups at home.

This morning Abigail and I met Natalie at Sugarhouse at 5:45 to run before we left for youth conference.  We did 2 big laps around the park.

In the evening while everyone else was swimming, Natalie and I ran 2 miles around campus.  We did our crunches and pushups afterwards.

This morning Natalie and I met Bryson outside the dorms at 6 to get our run in before the busy day.  We ran about a mile warm up, taking a long route to the quad.  Then we stretched before doing 8 sets of 1 minute on and off fartlek.  We got in 2 miles of that, and then we took a long way back on campus and through the cemetary for a 2 mile cooldown.  Then I did the core work Emily taught us and some pushups.

This morning Natalie and I met up with Brandon outside of the dorms at 6 to go for a run.  We started with going through the cemetery, and then we did a run that Brandon had done yesterday with one of the leaders.  We went over to the main road and ran up until we were at the Shoreline Trail (it goes all the way to Logan we now know).  It was really windy heading up into the canyon, but once we got on the trail it was nice.  We ran out a mile and back on the trail.  Before we started back on the trail we enjoyed the view of the sunlight shining over part of the city.  Before heading back down the road we stopped for a quick drink.  Then Brandon challenged us to a race up the hill.  He won.  We finished back at the campus for 5 miles.

This morning we met at Cottonwood Complex for workout.  We started with a 3 mile warmup starting around the baseball diamonds and then up to 1300e to 3900s down to 1100e to 4500s and back to 1300e to complete the loop.  Then we stretched and did 5 strides before running Bessie 5 times.  She is 500 meters long, and the finish of our region course.  My times were 1:52, 1:51, 1:51, 1:48, 1:48.  On the last one Natalie finished at the same time as me.  Afterwards we ran the region course for cooldown.  Later I did Emily's drills and pushups.

This morning we met at Liberty Park for workout.  We started with a lap around the park and then to the start line on the inside for warmup.  While we waited for the rest of our group we did a few strides in the grass.  First we did an 800, I hit 2:48, with a recovery over to the mile mark.  Then we did a mile, we were supposed to hit doulbe our 800 time plus 12 seconds, so my target was 5:48.  I went at what pace I felt was good, and in the last half I was trying to close the gap Emily had on me.  I was able to pass Bryson and was just a few seconds behind Emily, my time was 5:52.  For cooldown we finished that lap and did another to get us up to 6 for the day.  Later I did drills and pushups.

This morning at Wheeler Farm I started with a mie and a half warmup with RJ.  Then I changed shoes and headed to the line and did a few strides.  I was the first girl from the start of the race, and I think there were 4 or 5 guys ahead of me and that was it.  One guy was making me swing wide on the corners not far into the race, but I was able to quickly pass him and never saw him again in the race.  The whole time I was behind RJ, and on the second lap when I glanced back as I was turning I could see Bill about the same distance away.  Afterwards we did a mile cooldown.  Later I did my core work and pushups.

This morning we had practice at Sugarhouse.  We started with a big lap warmup around the park, and then got water and did a couple strides.  Then we ran to the big hill by the road which we run down during state.  We did 10 loops of down the hill, turning, and then going up the hill focusing on good form.  Then we got water again and went down to the fields and did the Flannagan circuit twice.  Then we did another big lap around the park for cooldown, Natalie and I were trying to sing Mulan but couldn't remember all the words haha.  Afterwards I did my core and pushups.

In the evening I ran with Brandon.  We started at Sunnyside, ran to the drinking fountain at Shriner's, and back.  It was 4 and a quarter.

This morning my sister and I went up to Pipeline to get started early since we had to be somewhere.  We only had time to go out 3, so just barely missed making it to the trail marker we were supposed to, but it was alright.  About a mile in I tripped and broke my fall with both hands, slicing open both palms and scraping my left knee and ankle.  And I got dirt in them too.  I'm alright though, just got up and kept going.

This morning we met at Wheeler farm for workout.  We did a big loop through all of the trails, even through a horse corral, for warmup.  Then we did fartlek in one of the loops.  We did 5 minutes on, 3 minutes off, 4 on, 3 0ff, 3 on, 2 off, 2 on, 2 off, 1 on and 1 off.  Natalie was ahead of my for the first one, but I kept up with her on the rest of them.  Afterwards we did a cooldown with another outer loop.

This morning we did our bike and run up at Jeremy Ranch.  We had 8 teams, and Bill ran the whole way.  I was on Gavin's team and I started on the bike.  After the turnaround at mile 5 I was starting to feel tired, and my quads and calves were getting sore.  The last 2 miles it was very windy and it felt like there were small rocks in the wind too.  Gavin and I finished in about an hour and a half. 

This morning we had an easy day with just 2 laps around Liberty, quick water break between laps.  Surprisingly my legs weren't sore from yesterday.

This morning I started with a 2 mile warmup with Emily, Natalie, and Abigail.  We went over the last mile backwards, and then ran a part of the Murray Invite course.  Then we took a potty break and then headed to our stuff.  I changed shoes and took my Gu.  On the line I did strides.  Going out I don't think I had a very fast start, but it wasn't bad.  I could see a pack of girls so I decided I'd try to run behind them for a bit and see if I could keep up.  They were all faster and I didn't catch them, but it kept me pushing.  At mile 1 my time was 6:11, and then after the turnaround I began to try to catch people.  I caught up to Emily and then passed her, and then later she caught back up with me and I had to push to stay with her, and during that push I passed Taylor and Mel.  At mile 2 my time was 12:12.  During the last mile I got passed back by Mel and 2 other people.  No one tried to pass me and I didn't work towards passing anyone.  I started my kick at the 3 mile, where my time was 18:30.  I came so close to breaking 19, but I still have a few races to try in.  Afterwards we did a cooldown of a big loop going out backwards on the course and around the block that the park was on.  I ate a lot of popsicles afterwards :)

This morning we met at Sugarhouse and did the cemetery loop.  I ran with Natalie, and by the time we finished we were running at 6:30 pace!  Our average pace ended up being 8:01.  On the way to the cemetery my leg was hurting a lot, but in the cemetery it didn't hurt as much and then by the time we got back it was fine.  We lost the new girl, Alex, or Nemo as we want to call her, so we did our core and pushups when Bill went to look for her.  We had to send a second group but found her eventually.  At home afterwards I took a 10 minute ice bath.

This morning we ran out 4 miles and back on Drycreek up by the JCC.  We carried rocks up to our little pile about a mile and a half up.  I ran with Natalie the whole way, at the turnaround it reminded us of a Pride and Prejudice scene.  Afterwards I did my core and crunches.

This morning at Fairmont we did 2 miles warmup of 2 big laps around the park.  Then we did 3 sets of step ups.  Then we were doing Js, 10 laps.  I made it to lap three before my leg started hurting really bad.  So I sat out the rest of them and while I waited I did my core and pushups. 

This morning I swam freestyle for 45 minutes.  Then I did weighted arm swings, and my core and pushups. 

This morning I swam freestyle for 45 minutes again.  Someone in the lane next to me was giving me tips on keeping my head to the side to breathe and breathing when my arms wouldn't be in the way.  Then I did my core and pushups. 

Tonight I biked for 30 minutes.

This morning I swam 30 minutes of freestyle, today in the outdoor pool because they were getting ready for a swim meet.

This evening I did the 7/11 Slurpee run with my team and the team from Illinois.  7 7/11s in 8 miles.  My leg hasn't hurt since Thursday and it didn't hurt on the run.  I was with Natalie and Amanda for most of it, but on the 5th I told them to go ahead of me since I was slow chugging my slurpee, and then I left the 6th with them but then my stomach wasn't handling the slurpees that well and I walked every other block from third east up to thirteenth.  There we had the 10 oz slurpees and I walked up to Sunnyside from there.  Felt awful afterwards =P

This morning we ran on the Pipeline Trail with the visiting team.  We ran up the way with the switchbacks, I haven't done that one since Amanda and I were freshman.  I started a few seconds behind everyone because I was still waiting for satellite, but it wasn't enough that it was hard to catch up.  Going up the switchbacks I caught up with the other team and Tomy, and eventually I passed them too.  They still had one guy kind of a way up ahead.  I was tired at the top of the switchbacks and I stopped for a few seconds, but then Tomy told me to keep going, so I did.  Then Tomy and I were in the lead for a while.  After recovering from the switchbacks 2 of the guys passed me, and by the turnaround at 3 miles Bill caught up to me and then was making me push to catch Tomy.  Around then one of the guys behind caught up and he and Bill took off, Tomy and I were taking it easy on the downhills.  Then to get more miles Bill wanted us to run to church fork where the bridge is.  Tomy and I did that and then just ran back to the cars to finish.  Afterwards I sat in the river twice, 5 minutes each time.  Good workout :)

This morning for practice we were at Sugarhouse.  For warmup we started a grass loop and then ran past the freeway to Parkway Avenue and up to 1700e and back into the park.  Then we went by the big road hill and did 10 laps on the grass there of just running up and down the hill.  Then we ran back over by the cars and did 2 sets of the circuit.  Then we got water and did a longer version of our warmup, going to 2700s and up to 1800e to make the loop. 

This morning at Cottonwood Complex we started with the usual warmup of a lap around the baseball diamonds and then out on the road for a total of 3 miles warmup.  Then we did fartlek on the region course in the park.  We did 1 minute on, 1 off, 2 on, 1 off, 3 on, 2 off and then the same going back down (3 minute on twice).  By the time I finished I was at the start of Bessie before the finish so I ran that and then stopped.  Then for cooldown we stayed in the park and ran where it was flat.

This morning we met at Shoreline for practice.  We ran out 2.3 miles because there was construction tape closing off where they are still cleaning up from the oil spill.  When we got back we went out .7 on the road and back to make it the full 6.  Afterwards we did our crunches and pushups.

This morning we did 2 laps at Liberty and then did strides.

This morning I did my warmup with Abigail, we went out .75 of a mile and back on the equestrian trail.  Then I changed shoes and we got on the line.  When the race started I went out too fast, I went with the pack of lead girls.  After a bit Maryanne caught up to me and I stayed with her for a while and then we caught Emily and I was losing Maryanne so I tried to push with Emily too but I lost her a little before the mile mark.  My mile time was 5:48 (I was confused by the paint mark being at a different place than the sign, so I only caught the 1 mile split).  I should have pushed harder the rest of the race but I had worn myself out already.  Afterwards I ran the last mile backwards and then back to the finish for cooldown. 

This morning we did the cemetery loop from Sugarhouse.  I ran with Natalie, and on the way back we had our pace to 7:30s and as we finished we were at 7:00.  Our average pace was 7:52.  Then we did our core and pushups.

This morning I was awake since about 3 and I was thinking about going to practice but I had chills and instead I fell asleep for about 3 hours when it was time for practice.  When I woke up it was too hot to do the run outside so I did it on a treadmill.  I listened to my ipod the whole time, and did my best to not look at how far I'd gone.  The first time I looked I had almost done 5.  I took a break at 7.5, when the treadmill had timed out.  Then I made the last 5.5 with my ipod.  It feels so good to be finished!

This morning we ran on Drycreek up by the JCC.  We carried rocks up to the pile 1 mile and a half up, and I turned around at 3 miles.  Did core and pushups afterwards.

This morning we ran on the Jordan River Trail starting at Peace Gardens.  I went out a mile and a half and back, then did my core and pushups.  

This morning we did 2 laps at Liberty and then strides.  Then we cheered on the members of our team not racing tomorrow, who were doing speed.  Then we did crunches and pushups.

This morning with Amanda I did a half mile warmup, we just went to the finish line and back from where we had parked.  Then I took a Gu and changed shoes.  Then we went over by the line.  There weren't a lot of people so Amanda and I started right on the front (not many people did).  Going out there were 3 guys ahead of me, but then another guy passed.  Then another guy caught up to me and I stayed with him and worked to the other guys.  I noticed as I crossed the train tracks that there was a train coming and wondered if all the runners would make it through before the train.  Not many did as I found out from Amanda later.  I realized this also when afterwards I was running parallel to the train as part of the course.  About 2 miles in I caught up to the leaders and passed them.  One of them came with me and I ran with him most of the time.  When we got to the 3 mile sign I noticed it was almost 3.25 on my Garmin.  At the water stop I splashed myself and then drank a little bit of water (what I hadn't spilled when I was picking it up).  At around mile 5 the course was confusing because there was a right turn arrow and we had to go around a barrier type thing and then we weren't sure which way but we went parallel to the freeway instead of under it and that was right because we saw the 6 mile mark (which was actually around 6.25, anyway).  Then at the water stop I splashed myself again and drank a little.  I knew that around then Bill and Emily wanted me to take my Gu, but I couldn't make myself do it because I have never tried during a race and I didn't want to end up not being able to wash it down for a while.  At around mile 8 the guy I was running with got a lead on me, and then I was passed later by another guy, who I saw pass the other guy too.  At the 9 mile mark my Garmin was at 9.9 and then I wasn't sure how hard I wanted to push for the rest of it because I was worrying that it would be 14 miles instead of 13 if it was a mile off there.  At the water stop I splashed and drank a little again, and by then I was closing the gap on the guy who had took the lead before I was passed.  I accidentally stepped off the road a bit and rolled my ankle in a way which I'm pretty sure that if I weren't running would have sprained it.  It didn't hurt luckily, though my left calf hurt after that.  Eventually I caught the guy and I moved right past him, I don't think he tried to come with.  The mile 12 mark was closer to being accurate, my Garmin read 12.08 there so that was the most accurate out of any of the others.  From there I guessed that the rest of the course probably was accurate and that helped me push to the end.  I thought I could hear the guy coming up behind me but he never caught me.  After I finished I went back and cheered on others.  Amanda and I had a good time with our first half-marathon, and both of us got PRs :) 

This morning we did the cemetery loop.  My calves were so sore and felt really tight at the start of the run, I was running with Amanda and it took us longer to warm up.  At about 4 miles my  calves finally warmed up.  Then Amanda had to go, so I did the second lap in the cemetery by myself and ran back to the park.  Then we did 10 hills, running up and walking backwards down.  Then for cooldown I did a lap on the road in the park with Natalie. 

This morning for practice we met at Cottonwood Complex.  Since we were all sore from hills yesterday we did a 5 mile warmup, similar to what we usually do but we went out to 3300s instead of 3900.  Then we did 10 rollercoasters on Big Bertha and the hill before that.  Then I did a little more than a mile cooldown to get in 8.

This morning we had practice out at Wheeler Farm.  We started out with a 2 mile warmup of a big outer loop, and then we went to the loop we did last time for fartlek.  We did a ladder of fartlek.  We did 1 minute on, 1 off, 2 on 1 off, 3 on 2 off, 4 on 3 off, 5 on 3 off, 4 on 3 off, 3 on 2 off, 2 on 1 off, 1 on (Bill didn't make us do the last minute recovery).  I was with Natalie most of the time.  I didn't start out very hard I think so I tried to push from the first 4 on through the end of the workout.  Then we ran to the drinking fountain for water and then we went back across the bridge to do 10 hill loops.  Then I did 2 of the fartlek loops for cooldown to get me up to 10.

This morning was a tough workout.  We ran on Drycreek up by the JCC.  We got our rocks and carried them up to the pile as usual.  Up until the pile I was able to keep up with Taylor and Tomy.  Then we went to the 4 mile mark for the turnaround.  I stopped before going back to look at the valley.  Then we stopped at the hill 2.5 miles in and ran that 10 times.  It was hard, but I wouldn't let myself think that and instead focused on them one at a time.  Then when I was done I ran back to the parking lot, Bill and Ben finished ahead of me.  I saw some lizards on the way back down.  Then I drank a lot of water.  Tough run today, but it feels so good to be finished.

This morning we were at Liberty.  We started with a lap warmup, and then we got into 2 groups for fireman.  I was in the fast group with the guys and Natalie and Abigail.  They were going too fast!  I fell behind as it got closer to my turn but I still stuck with the group and did my part.  Abigail dropped after one lap and I wanted to very much but I kept going.  Towards the end of the second lap the guys were pretty much all sprinting to the finish and Natalie and I fell behind, but it was only the last stretch up to the drinking fountain so we did well.  Then we did 10 hills, 5 laps on the hill behind the pond.  Because of all the hills we've been doing this week, they didn't even feel like hills.  Afterwards I just went back to the drinking fountain because I only needed 6 today.  Then I did my crunches and pushups.

This morning I got up and ran 5 miles on my own, from my house to the U campus and along the Shriner's route.  I made it to the roundabout just out of the alley for my turnaround point to hit my miles.

This morning we met at Sugarhouse.  We did 2 grass laps warmup, and then found out it was boot camp today.  We knew we had to keep our attitudes good if we wanted the workout to go by quicker.  We first did a Flannagan circuit, and then jogged over to a pavilion and did 3 sets of 1 minute on high knees.  Then we jogged to another pavilion and did 3 sets of 15 pushups (the last set was tricep pushups) and 3 sets of 20 crunches.  Then we jogged around the pond and did 10 hills, hard up and recovery down.  Then we jogged to the drinking fountain for a quick drink.  Then we did 3 sets of 30 seconds leg lifts.  On the last one we were told that if anyone dropped we'd all have to do it again.  We sang Mulan to get through that one, and everyone made it!  Then we jogged back to where we did the first circuit and we did another one, this time going the other way.  Then we jogged into highlands stadium and did 3 sets of wall sits.  Then we got water and moved on to the bleachers for stairs.  We did 5 laps that had 2 sets of stairs up an 2 recovery down with sprints back to the starts.  Then we did 3 sets of tricep dips, and finished with some easy drills; lunges, high toes, power skips, and butt kicks.  Then we did another lap around the park for cooldown.  We had a hard workout today, but a big turnout.  We all made it and it feels so good to be finished!!!

This morning we ran up on Pipeline.  I have never been all the way to the end of Rattlesnake so today was my first time.  On the way there I was just in front of Natalie and Spencer.  At 4 miles (the turnaround is at 4.7) I tripped and broke my fall with my left palm first, followed by my knee and hip.  That hurt and on the way back I slowed down a bit.  Then to get 10 I ran with Natalie on a boardwalk to the side of the road up .3 and back.  Then I sat in the river for a little bit, but not as long as I would usually have gone for because I wanted to take care of my hand.  I ended up getting the dirt scrubbed out at the doctor, it hurt really bad. And my thumb and index finger are swollen.  Ouch.

This morning we met at the track for workout.  We started with 2 miles warmup and a mile of speedchanges going clockwise.  Then we did a mile with 2 laps recovery (6:14), an 800 with a lap recovery (2:56), and four 400s with equal recovery (1:23, 1:23, 1:24, 1:23).  Then for cooldown we did a grass lap and then ran up to Sunnyside and did a lap, then I added a loop on the back fields because we needed to hit 3, then back at the stadium to finish did another grass lap and a lap in the outer lanes of the track.  I'm glad my times were consistent during the 400s, but I need to work on bringing all of them doown. 

This morning I ran 6 miles on my own early because of girls camp.  I ran from my house to Sugarhouse and then along 1700e to 2700s up to 2000e and then back.

In the evening at camp up at Little Deer Creek I did 2 miles again on my own, I went out a mile from camp and back.  The trail kind of looped around the camp so from the road I could see our camp.

This morning I ran by myself again up at camp.  I just ran the loop with all the campsites.  It was 3 laps to the mile and I got 4 miles. 

After getting home from camp in the afternoon I went up to Steiner and ran 6 on the treadmill.  I'm sure I smelled gross. 

This morning we met at Sugarhouse for workout.  We ran up 2100s and then on Foothill ran on the trail next to the freeway.  We went over both bridges and ran on the other side and ended up at Tanner Park.  From there we went past 2300e and then cut over to 2700s and ran all the way down to Alden and then over to Parkway and back up to 1700e and into the park.  It was nice to do something other than the cemetery loop!  I like this run!!!

This morning we did speed out at Jeremy Ranch.  First we did a mile warmup and then a timed mile.  I hit 6:21.  It was scary during the first mile when we ran into a bunch of cows.  Mostly they had moved out of the way when Emily drove by but some were still pretty close.  One started running to the side of me and then it crossed right in front of me!  AAAAaaaaaaaahhhhh!!!  After that they weren't that bad.  Then we had a half mile recovery and then a half mile.  I hit 3:10.  Then we turned around and had half mile recovery before another half mile on which I hit 3:00.  Then we had another half mile recovery and then a mile which I ran in 6:35, and then we had a half mile cooldown. 

This morning we ran up by Guardsman Pass up Big Cottonwood Canyon.  When we got there it was way cold and very windy.  We had done the trail 2 years earlier, only it was for our hike and we would not have wanted to ever run it.  But we did, and we survived, and I think only 2 people fell.  The first 2 miles is brutal, pretty much all uphill and very steep.  After that we kept going to 5 miles where we turned around.  The way back went by fast.  It feels so good to be finished!!!

This morning we met up at City Creek for a run on Drycreek.  There were only 6 of us there, Ben, Taylor, Caden, Dakota, Stephie, and me, and the 2 coaches.  We ran down the road a little bit and then got on the Drycreek Trail.  It was a bit steep at the beginning, but flattened out after the first half mile (though it was still uphill).  After 3 miles we were at the turnaround for 4 miles from the JCC.  We ran all the way to the same area as that, but instead of going to the JCC we went to the side trail that took us to 11th Avenue, which we took back to City Creek.   My legs were tired from yesterday and I took a few short walk breaks, but mostly I felt good.

This morning we ran at Liberty.  We started with 2 laps warmup and then we stretched for a little bit.  Then we did 6 strides (ending right by sprinklers, fun!!!) and then 2 laps cooldown going the opposite way.

After we picked up packets I did a 3 mile warmup with my sister.  Then I changed shoes and did strides with Abigail and Natalie.  Then in the race I didn't take out too fast because in the other races this summer I always died at the end of races from doing that.  Starting out fast seems to work better for me.  In the first mile when we go downhill I got gapped by some people I was trying to catch and never got back up to them the rest of the time.  My mile was at 6:11.  Didn't get the 2 mile since it wasn't accurate and didn't care at mile 3.  I didn't push very hard at the finish either since I was dissapointed that it was short distance.  Then I did a 3 mile cooldown.

This morning we met at Sugarhouse.  We did 2 big laps warmup and then were stretching by the drinking fountain, and then we ran back to meet Abigail.  Then we went over to the hill right after passing the pond on the state course.  We ran it 5 times, starting in 3 groups that were 10 seconds apart.  I was in the last group with Natalie and the guys.  After we finished we did another big lap cooldown.  Then I did my crunches and pushups.

This morning we met up at Drycreek by the JCC.  We ran all the way to City Creek, where we stopped for water.  We carried rocks up to our pile as usual.  The way back was tough, coming up all those hills.  I was with Natalie most of the time, and Amanda for a bit on the way back.  It was getting really hot and I was very thirsty by the end.  Water has never tasted better afterwards.   

This morning we met out at Wheeler Farm for workout.  We started with a 2 and a quarter mile warmup which I led.  I ran all the cement circles I found at least once fully.  We were trying to get to the corral but Bill said it was enough warmup.  Then we went over by the main bridge by the loop we do fartlek on.  We were doing half miles today.  We started across the bridge and then did one of our loops and then just crossed the intersection of paths.  Then we did a recovery loop of about .6 miles for each one.  We started in 2 groups, I was in the second, which started 20 seconds after the first.  My times were 3:05, 3:01, 2:56, 2:52.  Then we did about a 3 mile cooldown, and this time Dakota and I succeeded in going through the corral.

This morning we had to start early but it was nice because we got going soon after we got to the park.  We started at Sunnyside and then ran up to Wasatch Boulevard and took that all the way to Thunderbird.  Then we cut down to Foothill and ran to the drinking fountain.  Then we turned around and ran back along Foothill and then went down 1300s to 1900e and then back to Sunnyside Ave. and back to the park and a lap around to make it a full 8.  And we had muffins and donuts afterwards, thanks Emily!!!

This morning we met at Liberty.  My sister and I didn't have to do the speed stuff since we are racing tomorrow.  We did 2 laps warmup, then stretching and strides, and then 2 laps cooldown.

This morning I went to the race with my sister and my cousins Michaela and Jacque.  I warmed up with my sister, I did 3 miles and she came along for 2.  Then I changed shoes and got to the line for strides.  I got a spot right on the front and when the race started I went out hard because I wanted a better race than last week.  I went out strong and I felt like I stayed strong.  My mile split was 5:47, 2 mile was 11:58, and I think I have a new 5k PR.  Afterwards we cooled down half a mile with Davis and then I did another mile and a half on my own to finish my miles for this week. 

This morning we met at Sugarhouse.  Bill wasn't there to give us a workout but with Emily we did the same thing as last week with a few changes.  We did a lap warmup and then we got water and stretched and then went back to greet Sarah as she finished her lap but realized as we were getting farther around highland that maybe she had done another lap.  So we cut into the park and went to the bottom of the hill where Emily was waiting and Sarah was there, she had started a second lap.  We did 10 of the hills we did last week and again started in 3 groups.  My times were between 1:33 and 1:39, usually I hit around 1:36-37.  Then we got water and cut back to the outer lap and did a partial lap around the park for cooldown.

This morning I slept in since its the last day of summer break.  I only slept until 8:00, but when you run cross country that is sleeping in.  I went up to Pipeline and went out half an hour (3.5 miles) and back.

Today we had our first after school practice, because it was the first day of school =P  It was really hot!!! We started with 2 miles warmup and a mile of speedchanges on the track.  Then we discussed some things and did another lap to warm back up.  We did fartlek on the track.  We did a ladder going down, 5 minutes on 3 off, 4 on 3 off, 3 on 2 off, 2 on 1 off, 1 on and 1 off.  I got 14 laps during that.  Then I did 5 stadium laps cooldown (2.25 miles).  And I drank a lot of water afterwards!

This afternoon we ran out of the stadium down to 1300e. and over to the park on South Temple.  The we did 10 strides going up the hill in the middle, and jogging back for recovery.  Then we got water and ran up Virginia Street and to the drinking fountain by Shriner's.  Then we ran backwards the way we come if we're just going to the fountain until 500s.  Then we ran up all the way along the curve until Sunnyside Ave. where we turned.  At the park I was with Natalie, Bryson, and Taylor, and we stopped to get water.  Then we went behind the fields to get more distance so we would have less to do at the track.  Then we only had to do 1 lap at the track and were at 8.  It was probably hotter today than yesterday!  But we survived another day, let's see how tomorrow is.

This afternoon we ran down to Liberty and over to the drinking fountain.  Then we stretched for a while and ran to the mile start for mile repeats.  We started in 3 groups, 30 seconds apart.  I started in the last group.  I was in the back with Natalie because the guys were way too fast, but after half a mile we began to catch people from the other groups.  We hit 6:29 for the first one, then got half mile recovery and got moved to the second group.  That time was better, 6:22.  Then we had another half mile recovery before one more, this time Natalie passed me with not long to go and my time was 6:32.  Then we went back to the fountain for water, did a backwards lap, and ran back up to the stadium.  We stopped at Great Harvest for bread but I just carried mine and ran all the way back up to get 9 miles. 

This morning I slept in until about 7:30 and then got up and went for a run.  I ran up 1300s to Wasatch Boulevard and over to Thunderbird.  I was planning on going to the drinking fountain by the flagpole but I had run into rain so I turned down and ran back along Foothill to where it was dry.  Then I ran down until Foothill turned into 500s and then turned on Guardsman and came home.  Then I had to measure my run on google earth because I noticed after Guardsman that my Garmin stopped measuring the run, that was frustrating, but I'll figure it out.

This evening we had our team alumni fun run and bbq.  I did about a mile and a half warmup with Natalie, Amanda, and Abigail setting up cones on the course.  Then by the start Natalie and I did 2 strides trying to catch Nelson to rub his head for good luck.  Then we got to do our cheer!!!  When our race started I thought the beginning part was the hardest trying to adjust to a good pace that I would be able to hold the rest of the time.  Through the first mile I knew Natalie and Josephine were close behind me.  In the second mile I caught up to Bryson and passed him.  I think I was picking up speed as I went and I was also trying to make myself push harder as I got closer to the end because I know at state I'm going to have to to be able to compete with kickers at the end.  I finished in 17:08 and was the first girl.  After cheering in others, I went for a lap cooldown around the outside of the park with Amanda, Natalie, and Abigail was with us for the first part.  Fun evening :)

This morning I got up and did 4 miles on my own, to 1700s and back 4 times listening to my ipod :)

After school I got to do the easier workout for having run this morning.  It was a mile warmup (I went the opposite way for that), then 2 miles of speedchanges, and then a mile of cooldown (again I went the opposite way).  And then I did my core, which I haven't done in a while...

This morning I got up and ran 2 miles on my own.  I took my ipod and ran to 1700s and back twice.

In the later afternoon we arrived at Cottonwood Complex.  We warmed up right after getting off the bus, 2 miles, took POTTY break, and then changed shoes and got to the line for strides.  I got to wear my pink spikes again! We did our cheer and then I was very excited when we were on the line waiting for the gun to be fired for the very first race of the season.  Going out I knew that I would most likely be up front with Natalie since the faster girls graduated last year.  Going down the rollercoaster hill Natalie was right with me and passed me on the way back up.  But I took the lead again after that, and I know she was close behind me the whole time.  The course was poorly marked because there were other races there earlier today so at times I didn't know which one to follow.  At least I know the course, just where a turn is exactly I don't know.  At the hill where we go to the fence there were flags right by the fence and an arrow that turned early, I went all the way to the fence but I really don't know which course was ours.  Anyway, when I got to Bessie I pushed until the end, and I was very pleased with my time :)  Afterwards I changed shoes and did a mile cooldown cheering for the guys, and then after they finished I did another mile cooldown.  The girls team took 3rd, and our 7th runner finished in 26 minutes :) it's going to be a great season and I'm very excited for BYU this weekend.

This morning I got up and ran 4 miles on my own, same as the other mornings but this time I just wore a t-shirt and a hat and left my hoodie at home.

In the afternoon we ran to Sugarhouse Park for warmup and then down in the soccer field we had a small dispute with the guys about which hill because they were doing the wrong one.  Bill got there and it turns out us girls were right :)  When will they learn, girls are always right!!!!!!!!  It is the one on the state course just before the mile mark.  We did 10, up the hill and around the trees and back to where we started them.  Then we had a minute between them.  Then we got water and did a lap at the park (Natalie and I got more water, from a dog fountain haha) and then back to the stadium along 1500e.  Then we did our core.

This morning we started practice right on time!  We ran to Sugarhouse, but on the way there when we got to Browning Ave. we started 2 groups of fireman.  Then in the park we ran down through the soccer field, across the wooden bridge, and over to the drinking fountain by the road bridge.  Then we ran back to the school and did a lap on the track to finish.

Around when the JV girls race started I began a warmup with Amanda and Natalie.  We did about 2 miles, cheering on our girls at different parts of the course.  Then I changed into my spikes and went over to the line to get box 17 since that is the box our frosh girl racers started from and our JV girls.  We did a few strides and then when we weren't allowed to do them past the start line anymore we did them behind our box.  When the race started and we were going to the baseball field I was way back and almost got forced off course as it was too narrow.  I knew I had to move up as soon as I could and I did.  I got up with the main pack and after the first mile I moved up with the top 7 and during the second lap worked to pass more of the girls ahead of me.  Going into the third mile I got up to 4th, and as I was coming out of the baseball field for the third time Bill told me to push like it was end of race to try and catch up to the other girls and told me I wouldn't run out of gas at the end.  I didn't want to go all out, but I was able to make myself push a bit harder and then at about 400 to go I passed a Davis girl who had started with a huge lead but had fallen back a bit and had been passed by the 2 Ogden girls.  I finished third and I was very happy with it.  And I know what I can work on the rest of the season too :)  and it was fun watching my little sister race too, she got 4th in the frosh girls :)

In the evening I went to Steiner and ran 3 miles on the treadmill (it was too hot outside).  When I got home I took a 10 minute ice bath.

This morning after putting up flags I went down to Liberty for my run.  I started with a lap warmup and then our assigned run was to do 4 miles of tempo at 20 seconds slower than our race pace from BYU.  So my pace was supposed to be 6:37.  At the half mile I was at 3:33, so I picked it up and then got to 6:51 at the mile so I was closer to what I was supposed to hit.  For the rest of it I was about 20 seconds slower than what I was supposed to but I was hitting around 3:20 for each half mile which would be about right.  Then I finished my lap and did 2 laps cooldown.   

This morning we had practice.  We started with a mile warmup and a mile of speedchanges, and then we did two 300s in 2 lines starting 5 seconds apart from each other.  I almost got caught at the end of my first one but I didn't on the second.  Then we did strides on the field in groups where you go when your team mate tags your hand, 2 sets of 3 of those.  Then we did a mile cooldown and had to hurry and get ready for school.  3 and a half total for this morning.

After school we ran up to This is the Place to go over our home course which we are running tomorrow.  While we waited for everyone to get there we stretched in the shade.  I like the course, we start by the Brigham Young house and go around the lower part of the village and up onto Shoreline.  Then we run a bit on the trail and then come back into the top of the village and run down and finish at the same place we started.  Then we did core in the shade and after that ran back down to the track.  The whole run was 6 and a half.

This morning I got up and ran a mile.

After school up at This is the Place Park where our home course is, I did about a mile and a half warmup around the park and then changed shoes.  Then I joined the girls for our cheer and then since there were so many of us and a narrow start line we moved it into the parking lot.  Going out Stansbury went fast but just a few seconds later Natalie and I passed them and they were pretty much jogging.  Then Natalie and I led the rest of the race, and I looked back at some points and I could see the Josephine was behind Natalie and there were 2 Bountiful girls.  Where the course takes a sharp turn onto Shoreline one of the Bountiful girls had passed Josephine.  After that it was just Natalie with me and I couldn't see any of the other girls.  A little before we get off the trail and back into the park Natalie passed me and kept going so for the last part through the park I was by myself.  On some of the last few turns I could see that the Bountiful girl was coming but I knew she wouldn't be close enough to catch me.  Afterwards I changed shoes and then all of the girls cooled down together, we looked at some of the buildings in the park.  Then we did our crunches and pushups and drank gatorade.

This morning for practice we ran up to Sunnyside, did 2 laps, and met at the white tree.  Then we did 8 strides down to the middle of the soccer field and back up.  Then we did an 800, my time was 3:05.  Then we did another lap cooldown and back to the track and then a lap around to make it 5.

After school we started with 2 stadium laps warmup and then did 10 barefoot strides in the field in the middle of our track with a bunch of painted lines and numbers on it (paint got on my feet :( )  Then 2 stadium laps cooldown and our crunches and pushups.

This morning I did an easy 2 miles on my own.

When we arrived at the park I did about a mile with the team over part of the course and then I ran with Maggey and Delaney to the far bathroom where there was no line!!!  Then a little later Bre showed up and I ran 2 miles with her.  Then I changed to my flats and with the other girls went to get a good spot on the line.  We did strides and then we had to wait for 15 minutes because the JV boys were finishing.  At the start all the teams to the left of us only could have 2 on the front but we got 3 and people on the right of us did.  When the gun went off and we got going there was a pack of girls to the left of me that tripped and I almost tripped but I didn't and then I kept going until I heard the gun and then I walked back slowly.  3 of the girls on our team had fallen, so we were definitely glad for the restart.  Going out the second time I almost tripped but I was able to catch myself.  I ended up way back and wasn't really able to start working up until after the baseball fields.  My dad said I was about 50 people back after coming down the first grass hill.  Up on the soccer field I started to catch up and about half way around I was able to count how many people were ahead of me.  I don't know why but it seems to always help me in races when I know what place I am in and then I count it down one at a time.  I was in 13th or 14th leaving the field.  Then on the second part of the course that was redesigned because of flooding I discovered that if you are trying to pass someone but they are hanging on, if you break wind somewhat loudly then they drop back.  I was in about 11th when I got over to the grass.  At the turnaround by the Indian head I was in 8th and then along the stretch back I got into 6th and was trying to close in on Summer.  At one point some of the Ogden girls took a wrong turn, I saw them getting back on the course, but I think they went faster after that.  I held my position until around the field just before the finish.  A girl passed me but I passed her back but then her and another girl passed me at the same time.  I got a PR though and I got a t-shirt this time :) 

Running the torch at our homecoming game I got about a half mile.

This morning I did 6 laps at Liberty Park.  My quads were very sore afterwards, I guess that's what I get for not doing a real cooldown yesterday...

After school we split into 2 groups for workout.  My group left the track, went up to Guardsman, over by the gully down to 1500e and all the way to Sugarhouse Park.  I fell behind the pack with Delaney, both of us have been sick, but we caught up at the light.  Then in the park we turned left down the hill and got water, and then crossed over to the shady side of the river to run across the park and through Sugarhouse to Fairmont Park.  We did 8 strides in the shade and then on 900e ran over to 1700s, cut down to 500e, went over to 1300s and got water at Liberty Park.  Then we ran over to the hill behind the pond and did 3 laps on it, and then left the park and went up 900s back to the track.  When I got home I did my crunches and pushups and measured the run on google earth since none of us had a garmin today.

This morning for practice we ran down to Liberty Park and met at the drinking fountain.  We were split into 3 groups for fireman.  I was in the first group, and I wasn't happy because since it was with all the guys I knew it was going to be way fast and I can't run very fast anyway since I'm sick :(  The first lap we went the opposite way of usual and it was really hard to keep up and I always had to push way hard and it took me a long time when I was supposed to get up to the front.  We went the other way on the other lap, and at the end I had fallen sort of far back and then my turn got skipped :(  Then we just ran back up to the school for cooldown.

After school I started with a mile warmup and a mile speedchanges.  Then I changed to my flats and I was in a group with Natalie and Mickey for some 800s.  We were supposed to hit 3:00, 3:05, 3:10, 3:05, 3:00, 2:55 and get equal time recovery.  On the first on I hit a 2:55, then took a lap recovery (I had a lap recovery and standing time for each of them), and the other times were 3:08, 3:12, 3:06, 3:00, 2:58.  Then I changed back to my trainers and did 5 laps recovery.

For warmup I did the course backwards.  And I just barely missed the start of the girls race so I Bill put me in the guys race.  So I stretched and then cheered for girls at the finish and then went to the start and even got some of the guys to do the girls cheer.  Bill told me to treat it like a road race so I did.  And as I expected, the guys pushed harder when I was about to pass them because they wouldn't want to get beaten by a girl.  On the trail I pushed really hard through some areas, almost end of race kick effort.  At one point I rolled my ankle off the trail pretty bad but since I was running it didn't hurt and I just kept going.  And at the 2 mile I tried to look at my watch for the the split but I almost tripped so I just kept going.  there were 18 or 19 guys that finished ahead of me, so it wasn't too bad.  I remember when I was a freshman and Bre, Madeline, and I got DQd and then Bre and I ran the guys race.  Good times.  Afterwards I did the course again for cooldown.

This morning for workout we ran up Sunnyside to Foothill and then turned up the street where the Corner Bakery Cafe is and went through U campus and were supposed to end up at Legacy Bridge.  I was with Bryson and Natalie, and on the road coming down from Red Butte I guess we were supposed to turn and go through one of the parking lots and we would have gone directly to the bridge but since we didn't know that I mislead them up to the road just below the trails and we were running behind some big buildings and ran by construction.  Eventually we ended up on the road where the bridge is on but we were too far north, but we just cut over to it.  I have ended up at that same spot running with my brother before trying to find the bridge after running on Shoreline.  So we got on the bridge and went out to 500s and Guardsman and went back to the stadium, where they did 2 laps to get it to 5 but we just did a lap since we did extra.

After school we did a 10 miler.  We ran over to Shriner's, then went up to 11th Ave and ran all the way over to City Creek and got a drink at the drinking fountain.  I was with Natalie, Abigail, and Amanda, and on the way down we were supposed to go through Memory Grove but I didn't know that and mislead them just on the road by the capitol... what a great leader I am :P  Then we cut down to South Temple and ran on it all the way back up to 1300e.  Coming out of City Creek Abigail had said her leg was hurting but she pushed and stayed with Natalie and me a good portion up South Temple, I'm proud of her.  On 13th we just ran back to 800s and back up to the stadium.  Afterwards 5 people all got in the ice tub that definitely did not look like it could hold that many, haha I got a picture.  When I got home I took my own 15 minute ice bath.

This morning for practice we did 2 stadium laps warmup, 2 miles speedchanges on the track, then 2 stadium laps cooldown.  Then we did a stretching circle for a few minutes, and then ran down around the soccer nets and back.

During the day we had to do a really hard hour long workout.

After school we ran up to Sunnyside Park and did a lap and met by the white tree.  There we did arm swings and leg lifts.  Then we did 8 strides to the middle of the lower field.  I didn't push very hard on them though because I had a headache and bhe bouncing hurt more.  Then we played 2 rounds of ultimate frisbee afterwards.  Then we did a backwards lap and back to the track for cooldown.

This morning we had practice at Sugarhouse. The road was closed so we had to park far away and walk down.  We started with a grass lap warmup. Then on the track and did a mile speedchanges. After that I knew that everything in the workout was over my mileage and I was not happy because I knew that I would probably get injured.  We did a mile, I hit 6:00.  Then 2 laps recovery.  Then 400s.  I was really grumpy during these, I was supposed to hit 1:25, and take a lap recovery after each one.  The first one I hit 1:25, then 1:28, 1:32 and then I didn't even do my recovery lap, then 1:14, 1:25, 1:25, 1;25, 1:26 and I didn't do a recovery lap on that one either.  Then I got water and I did a mile cooldown.  Too many miles this week so next week when my legs hurt because they have stress fractures that's why.  Then we got subway sandwiches (they had pickles and olives in them, gross) and Bill made us do our crunches and pushups.  When I got home I sat in the ice bath for 10 minutes and ate cheerios.

Today after school we ran up Sunnyside above the zoo onto Wasatch Boulevard, took that all the way to Thunderbird, cut down to Foothill and got water by the flagpole.  Then we ran back along Foothill to 1300s, cut down to 1900e, ran over to Sunnyside and then down to the track.  When I got home I took a 10 minute ice bath and did my crunches and pushups.

This morning for practice we did a mile warmup and a mile speedchanges on the track.  Then we went into the side field and ran 10 strides from the halfway to all the way up the hill to the fence.  Then we walked backwards down the hill and jogged back to the line, continuous.  Then we did 2 grass laps cooldown.

After school I started the workout a few laps behind the others.  I did a mile warmup (I think I accidentally did 5 laps though) and then a mile speedchanges.  Then I joined everyone else in the 400s.  I hit 1:20 on both of them.  I took a recovery lap after my first one, but as I finished my second Bill told me I was done because I was favoring my right hip.  It was hurting a bit but I think it is the bone marrow being dumb.  So Suzette and I went to Steiner and did a pool running workout.  We started with 5 minutes warmup, then did a Pfitzinger ladder which was 1 minute on, 1 minute off (always 1 minute recoveries), up to 5 minutes on and back down.  We took our heart rates after each one, mine was mostly at 120 and the highest I got it was 148.  Afterwards we did 5 minutes cooldown and then stretched our legs in the pool before we got out.  During the workout when we had to change lanes for a swim team and we were climbing over the rope our legs really cramped up.

This afternoon we ran from the track over to Shriner's drinking fountain, and then went up Virginia Street to 11th Avenue and over to the firestation, and turned around and came back the same way.  When I got back to the track I stretched for a while because my legs really needed it.

This morning we ran up Sunnyside to Foothill, and down the VA loop route to Guardsman back into the stadium for warmup.  Then on the track we did six 200s with 45 seconds recovery after the first 3 and 15 seconds after the last 3.  Then we did one stadium lap cooldown.

After school I went to Liberty and did 2 laps there.

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

When we got off the bus we had about an hour before our race.  We got our stuff set down, and did a warmup  of running to POTTY break.  We got about a mile, then we had to go change shoes and put our chips on them.  I took my Gu, then we went and ran a bit more by the beach part of the course.  Then we went to the line, our box was number 5.  We did our team prayer and cheer and then did strides.  When the race started they started playing Hey Mickey and our whole team started laughing.  By the time we got to the trail Bill said our team was in the back.  It was very packed, and it was hard to move up.  I tried going around and weaving through, but it was very tricky.  At one spot I almost tripped even but fortunately I caught myself.  A little before the trail opened up I was able to get to where I had enough room and could run my race.  Then I started counting in my head the girls as I passed them.  Going up the hill I got passed but I passed the girls right back after going back down the hill.  Starting the second loop I had passed 14 girls.  Then I passed 2 more, and when I got into a more open area where I could see I counted that I was in 7th.  The next girl was kind of far ahead of me, and throughout the second loop I could see her and a girl in red and white passing each other back and forth.  The whole time I was gaining on both of them.  Right as I was making the final turn into the finish I started my kick and I passed both of the girls and was able to hold onto that spot. 

A while after my race I started a cooldown with Natalie and Amanda.  We went out on the road by the race course and got about 2 miles in.  Then we went out on the road the other way until the stop sign at the main road and back.  Then they were done with their miles, I was at 4.5 miles for cooldown and needed a total of 9.  I took a break to cheer for some of our runners, and then I finished my cooldown by myself, running by the beach area and out on the road a bit again. 

After school for workout today we had a speed workout.  We started with a mile warmup and a mile of speedchanges on the track.  My left calf was very sore from Saturday, so after the warmup I stretched everything out, and then it wasn't so bad.  First we did a mile, my time was 5:45, then 2 laps recovery.  Then some of the group got to do 200s, but I did two 800s.  The first time Tomy and I were the only ones that did the 800 since the others got confused.  We had a lap recovery after each, and my times were 2:44 and 2:48.  Then we did a 400, I hit 1:21, took a lap recovery.  Then we did four 200s with 1 minute standing recovery.  My times were 38, 38, 38, 37.  Then Bill was mean and lied to us and we had 2 more, I hit 38 and 37.  Then we did 2 stadium laps cooldown.  I'm surprised how my legs didn't feel very tired at the start of the workout.  Even at the end they weren't that tired.  And then the cooldown felt nice.  When I got home I took a 10 minute ice bath, then did my crunches, pushups, and arm swings.

This morning for workout we started with the VA loop for warmup.  Then in the side field we did 12 continuous strides from the halfway point of the field up the hill to the fence, walking backwards down the hill and jogging back to the start.  Then we did 2 stadium laps cooldown.

After school we ran up Sunnyside past the zoo and then along Wasatch Drive to 1300s, down to 1900e and finishing at the stadium.  Afterwards when I got home I took a 10 minute ice bath and then did my crunches, pushups, and arm swings.

This morning I did 2 miles on my own.

The meet today was at Sugarhouse.  For warmup we did about 2 miles going over parts of the course.  Then we changed shoes and got to the line for strides.  In the race we were supposed to go out fast, run a 6:20 first mile, and then tempo run 7:10s for the rest of the race.  When the race started Natalie and I took the lead immediately, I think our start was fast enough.  For the beginning we could head people behind us, but I don't know what school it was but they didn't hold on long.  At the first mile Natalie and I were at 6:23, so just about right.  Then at mile 2 we were at 13:33 which means we hit what we were supposed to for the 2nd mile.  After coming around the pond Natalie had gapped me a little bit and then I tried to outkick her but she won by 2 seconds.  We don't really know our pace for the last mile because it was short.  Afterwards I did about 2 miles running backwards on the course cheering for the guys.  When I got home I did my pushups, crunches, and arm swings. 

This morning for workout we left the stadium and went to Bonneville gully.  We did a full lap around and then a partial lap until we reached the other exit.  It was so fun and scary because it was dark in there, except for about 3 street lights and spots where the moonlight shone.  On the second lap I was in front of the pack and I was trying to find out where the fence was with the hole in it and I ran right through it without noticing until I hit my head on it.  When we got back to the stadium we did 10 strides in the side field.  Then 2 stadium laps cooldown. 

Later in the day I did my pushups, crunches, and arm swings :)

After arriving at Cedar and getting settled and cheering on some of the JV girls, I warmed up with Natalie and Amanda.  We did 2 miles, and then changed shoes and took another POTTY break since they were 10 minutes late on the racce before ours.  I took my Gu, and then we got over to the line.  We did strides on the line for a while since they took a while to get us started.  We had fun singing songs and stuff.  We also realized we all had blue armpits from our new sweats haha.  Finally they explained the course.  Then, I wouldn't have even realized they were starting if I didn't see the guy with the gun, the race began.  I got out fast and took the lead immediately.  I could hear girls behind me through the first mile.  Then I was alone for most of the second, but then a little after mile 2 I got passed.  I tried to stay with the girl but it is kinda hard on sharp turns.  And my stomach was hurting, I should not have eaten all those peanut butter bars yesterday...  Getting closer to the finish I was trying to close on the girl but she just kept gapping me.  No one else came in contact and I finished second.  Afterwards I did a mile and a half cooldown with Natalie and Amanda. 

Later at the hotel I did my arm swings :)

This morning Amanda and I did a run in St. George.  We ran along one of the roads by the hotel which took us down to the main road.  Then we turned down a street because we could see the temple and wanted to go closer to it.  We did a lap around the block it was on, and then ran over by part of the marathon course.  Then we went back up on the main road up to the hotel, where we went out a little farther and back.  Then I needed a half mile more than Amanda since I cut my cooldown short yesterday so I went out another quarter and back.  Then I did my arm swings.

After school on the track we did a mile warmup and then a mile speedchanges.  Then we had a stretch break while Bill explained the workout.  Then we did a lap, and then we did two 400s with standing recovery.  My times were 1:20 and 1:17.  Then we did two 200s with jogging back to the start recovery, I hit 36 both times.  Then in the side field we practiced starts on 5 strides.  Then we did 2 stadium laps cooldown.  At home later I did crunches, pushups, and arm swings.

Today after school we volunteered at the Food Bank as a team, like we have ub other years to continue our tradition.  We got to work with strawberries.  Afterwards we went for a 2 mile run on Jordan River trail and then had a nice dinner at Emily's house.  Hoping to do well tomorrow!!!

This afternoon it was pouring and very windy when it was time to start warming up.  As a group, we ran around cheering for our runners, staying in the flat part of the course.  Then we changed shoes by our pine tree, and I took my Gu.  Then we went closer to the start line, staying dry under some trees.  To stay warm we had fun singing "I'll make a man out of you" while we were jumping and keeping warm.  Then we headed to the line and did a few strides.  Then after listening to directions we took off our sweats.  We were on the far left.  I had a good start I think, and the wind had gone down.  We went to the side of the sand a little bit.  A bit past the baseball fields I caught up to Natalie.  Then going down Bessie I opened up and was making the lead.  I ran the whole race like that, knowing that Natalie was behind me, and at sharp corners I could see that both of us had a huge lead.  The best part was when I was going back up the finger on the second lap and I saw my little sister in 5th place!  I cheered for her as I passed on the other side.  Then at the top of the hill after the finger I accidentally kept running along the fence when I was supposed to turn so I quickly ran back and went the right way.  When I got to Bessie for the final time I really was pushing because I was so excited and wanted to see how the team would do.  I finished with a time 6 seconds slower than last year, but under the conditions thats explanatory.  Natalie was second, Abigail was 5th.  There were a bunch of girls from the other schools who finished between Abigail and our number 4, Maggie, who took 15th.  Stansbury already had their 5 in.  Then Amanda finished 21st and Suzette was 22nd, Sarah was 26th.  We were so happy when we saw the final score on Amanda's card and that we had taken first place!!!!!!!!!!  We were so happy, we were screaming and crying and hugging each other!!! That makes our second year as region champs, and another great end for the seniors :)  Afterwards Suzette and I did about a mile cooldown going around parts of the course cheering on the guys.

Today for workout us girls got to choose to go wherever we wanted.  We were supposed to stay in a group the best we could, I was with Amanda, Natalie, Suzette, and Abigail.  We ran up to Guardsman, then went over into U campus and ran up to Legacy Bridge.  Then we ran through campus up to Red Butte.  I wanted to go up on Shoreline, but we would have had to take the detour so instead we went on Drycreek.  We ran all the way over past the JCC and went on the paved road that went down 11th Ave.  Then we ran out almost to the firestation and then turned around and ran to the Shriner's drinking fountain.  Then we took the Shriner's way back to the track and finished with a lap to bring it to 8.  When I got home I did my crunches, pushups, and arm swings.

Today we drove down to Liberty for workout.  We started with a lap warmup and then stretched, and then ran to the painted start line.  Then we did a mile, 2 halfs, and a mile, all with half mile recovery.  My times were 5:59, 2:52, 2:48, 6:00.  After the first mile Emily said that if we beat our first mile time on the second mile then we would get a candy bar.  I was one second off, oh well.  Afterwards we finished our lap and did another for cooldown.  Later at home I did my crunches, pushups, and arm swings. 

I actually got to sleep in this morning!  That was exciting :)  We had a later morning workout, we met at the park and ride lot and then drove up to Pipeline Trail.  We went all the way out to the end of the trail.  It was so pretty because of all the changing leaves.  When we got back we went up the road a little bit and back to make it 10.  When I got home I did my crunches, pushups, and arm swings.

This morning I did 2 miles on my own, out to Sunnyside Ave and back home.

After school we started with a mile warmup, a mile speedchanges, and a lap recovery.  Then we stretched for a few minutes and then got on the line.  First we did two 800s each with a lap recovery.  My times were 2:49 on both, though the splits were different.  Then we did four 400s each with a lap recovery.  My times were 1:19, 1:18, 1:22, 1:19.  Then we did eight 200s, my times varied between 38 and 41 seconds.  What we did for the recovery on those was after the first four we had 45 seconds recovery, and then we only got 15 seconds recovery after the last 4.  Then we did 3 stadium laps cooldown.  When I got home I did my crunches, pushups, and arm swings.

Today we had workout at Liberty.  We started with 2 laps warmup and then some stretching.  Then we ran over to where we do hills.  We split into 3 teams, and the teams stood in different places.  We did a sort of relay where we ran up the hill around a cone, along the top of the hill to the other cone, and down the hill to start our team mate off.  We each did 5 strides in that set.  Then I moved one of the cones because there were some really annoying people at the park who moved to get into our way and were being really annoying and rude.  We readjusted teams, and again were in 3 teams.  And Bill arranged the orders too so we'd be by people who would be challenging.  Again we all did 5 strides, this time they were in a loop.  Afterwards we did 2 laps cooldown.  When I got home I did my crunches, pushups, and arm swings.

Today we ran from the stadium up Sunnyside past the zoo up onto Wasatch Drive.  I was running with Natalie.  We took that all the way to Thunderbird and then cut down to Foothill and to the drinking fountain past the flagpole.  Then we turned around and ran back along Foothill and then at 1300s cut down to 1900e and then over to Sunnyside and back down into the stadium.  When I got home I took a 10 minute ice bath, and then did my crunches, pushups, and arm swings.

Today for workout we met at Peace Gardens.  We took the run easy, out 3 miles and back.  On the way out at about 2 miles we saw a baby snake, I think it looked like a king snake since it was black and yellow.  When we got back we stretched and then did 10 strides and some core.  We did arm swings, leg lifts, high toes, buttkicks, lunges, step ups, and wall sits.  At home I did crunches and pushups.  My legs felt tired during the strides, I hope they toughen up for tomorrow so that I can get in a good final speedworkout before state. 

 Today we were at Wheeler Farm for workout.  We started with 2 miles warmup, and then stretched before going over to our loop.  We did fartlek, two sets of 10 1 minute on 1 minute off with a 5 minute break between sets.  Through the first set I stayed with Natalie the whole time.  The first few in the second set I was having a hard time keeping up with Natalie, so I pushed harder.  By the end I had caught up to all of the guys except for Ben.  Then we did about 1 mile cooldown.  Later I did my crunches, pushups, and arm swings. 

This morning I went running with my sister at Liberty Park. I did 3 laps, she stayed with me all the way through part of the 3rd lap. We talked about the music video we're going to make with Natalie and Delaney to the shopping song :) When I got home I did my crunches, pushups, and arm swings.

Today I did crunches, pushups, and arm swings, then enjoyed the rest of my lazy day.

Today for practice we ran up to Sunnyside and did a lap and met by the tree for warmup.  Then we got in groups for fireman and did a lap of that.  Then we did two 400s, my times were 1:19 and 1:15 (downhill and slightly short).  Then we did 8 strides.  After that we did another lap and back to the stadium cooldown.  At home I took a 10 minute ice bath and then did my crunches, pushups, and arm swings.

Today we did a mile warmup, a mile speedchanges, and a mile cooldown.  Tomorrow is going to be awesome.

When we got to the park we had time to get our stuff settled and then started warming up about an hour before our race.  We did about 3 and a half miles warmup, just going over parts of the course.  Then we changed shoes, I took my Gu and some water, and then about 20 minutes before the start we went over to the line.  We had box 10.  We did a few strides, and then our team prayer and cheer.  When the race started I think I got the best start that I've had at state.  I was able to break out of the pack and get up to the leaders before the first downhill, which was better than last year.  By the time I got to the next hill going up I was up with the lead girl.  I passed her coming around down the hill, but Summer caught up to me.  She was starting to get a gap but then I realized that it was something Bill had told us about, to not lose people in the race because we wouldn't catch up.  So I moved up to her and then I ended up leading for the second mile.  It kind of bothers me being in the lead because I probably don't push as hard because I don't know how much of a lead I have and I think if I did know I would be able to push harder.  I couldn't see any shadows or hear anyone behind me, I just kind of guessed on who I heard spectators cheering for, and from them I guessed that there was a pack of girls behind me.  At about the 2 mile mark Summer passed me on a slight downhill, and I couldn't make myself to push to stay up with her.  Then a little later Sarah, a freshman from Ogden, passed me as well.  Around the pond where there is about 800 left Kelsey passed me too.  She wasn't that far ahead of me, but with probably 600 to go she ran off to the side clutching her leg in pain, and then I think I picked it up a little.  Then 4 girls wearing purple ran right in front of me to cross the course which made me kinda mad because I had to stop for a second.  Going into the stadium I didn't really have much kick, I just felt tired.  After turning on the track leading into the finish chute I remember feeling like it was cold too, but after I stopped it was hot.  Natalie took 10th, and I was glad because I really wanted her to get a medal because the state medals are cool.  Afterwards I cheered for Ben and Scott, but I hurt too much to cooldown.  I am proud of my race today, I think I am good at setting the pace so that kickers can't keep up with it.  I wasn't wearing a watch, but Bill told me that my time at the mile was 6:10, which means that I stayed even.  I just wish I had more of a kick, I guess that's something I can try and work on to really improve my races.  

Here is a link to the 4A results:

http://runnercard.com/runner/data/463/2893/Result/4A_Girls_3_Mile.htm

Today after school I went on an easy run from my house to Sugarhouse Park, did a lap on the outside perimeter, and came back.  I could see where the grass had been flattened from the races yesterday.

Today from the stadium we ran up Sunnyside to Guardsman and over to 500s, and down into the cemetery.  We did 2 laps there, and then went down to 1300e and over to 800s and back up to the stadium and finished with a lap on the track to make it a full 4.  I was with Natalie and Abigail :)

This morning I ran to Sunnyside Park, did 3 laps, and ran home.  I made it just before it started pouring rain.

This evening I did 7 miles on the dreadmill at Steiner.  It was cold today (it snowed on the mountains!) And I have bronchitis.  Also I missed practice because I was getting a TB test.  But my sister came to the gym so that was fun.  Then we did arm swings and squats. 

Tonight I went out for speedwork at the Olympic Oval.  We started with 4 laps warmup, 3 laps speedchanges, and a lap recovery.  Then I changed shoes and stretched.  We first did a mile, my time was 6:00.00 (That was the exact time I stopped my watch on, I thought it was kinda cool).  Then 2 laps recovery and then 800s.  We were going to do 5, with a lap recovery after each.  My times were 2:58 and then 3:07.  I decided I was done after that because I am kinda sick.  I forgot to change shoes for the cooldown, but after the recovery lap I did 4 laps. 

Today I went to the dreadmill again.  At 4 miles I got off the treadmill to turn up the fan and I had forgotten to pause and wasn't thinking when I got back on and totally wiped out.  Haha.  Then I did another 2 miles.  When I was done running I did arm swings in the weight room.

Today we ran down to Liberty Park to the drinking fountain for warmup.  Then we did 10 sets of 1 minute on 1 minute off fartlek, which ended up as 2 laps around the park.  Then we ran back up to the stadium for cooldown.

Today I ran from my house up to 1500e and then over to 2100s.  Then I went up to 1700e and then cut down to Imperial Street and took that all the way over to 3300s.  Then I ran all the way up to 2000e and then over to 2700s and down to 1800e, and pretty much back the same way we go when we do the cemetery run from Sugarhouse, only I ran back to my house to finish.

This morning I got Abigail out on a run with me by doing her stalker run with her.  The end!

Today we got to go on the adventure run that the girls designed :)  the one where we run to Legacy Bridge, through U campus and up to Red Butte.  Then we got on Drycreek.  Bill told us we were getting on the wrong trail, but how could we?  We designed it afterall.  Anyway. by the JCC we stayed on the trail and took the path to Popperton Park on 11th Ave.  We ran out on 11th to the firestation and then turned and came back the Shriner's drinking fountain way. 

Today after school we started with a mile warmup and a mile speedchanges.  Then we stretched.  Then we did a timed mile, my time was 5:48.  Then after 2 laps recovery we did ten 200s, with equal recovery.  Then we had 2 stadium laps cooldown.

Today Natalie and I started at the stadium and ran to the firestation on 11th Avenue and back.  And then we went trick-or-treating again :)

Today I ran to Sugarhouse, did 2 laps, and came back.  During the laps at the park I threw in a few strides. 

Today Natalie and Amanda came over and with Abigail we went on part of her stalker run.  And then we went trick-or-treating again :)

I started with about a mile and a half warmup with Amanda and Bre, and then we stopped for a while.  Then I changed shoes because they were going to combine our race with the division younger than us.  But then they didn't so I did about another mile running around cheering for my sister and Natalie and Dakota and Scott.  Then I did a few strides on the line.  Going out I was the lead girl and the three guys in the race were ahead of me.  The course had the weirdest hills and turns.  Going down Bessie I worked on catching up to the guys.  Going up a hill after that I was able to catch up and pass one of the boys.  Later I was able to catch another one and then it was just RJ ahead of me and I still tried to catch me.  All through that I could hear that there was a girl close behind me and I tried using my corners to see where exactly.  Going down the hill by the parking lot on the south side of the baseball diamonds she caught up to me and passed me.  I tried to stay with her, and I was able to close on her at some points.  Going to the final part where we go down a hill and across the field and then turn and go to the finish I tried to catch up to see if I could get up to her.  I was able to get closer but when she started her kick I wasn't close enough.  But I was I think only 7 seconds behind her.

I wasn't able to do a cooldown after the race because I had to leave quickly but later in the day I went for a 3 mile run on Shoreline trail with Bryan. 

Today we got to run in the rain and snow!!! :P

We started at the stadium and ran to the flagpole on Foothill the way we usually go.  But the drinking fountain was turned off, oh well (but who needs water in this weather anyway I suppose).  I was with Natalie the whole time, and we were just a little bit behind Bill.  Our average pace was 7:45.

Today I went to Steiner with Suzette.  I ran 7 miles on the treadmill while she biked.  Then we went in the weight room for a few minutes, I did arm swings.

Today we ran from the stadium to Fairmont Park.  We missed a couple lights and ended up taking 1300e to 1300s where we were able to turn down and then turn again onto 1000e all the way to 2100s.  At the park we did 10 strides.  Then we ran up to Sugarhouse Park for some hills.  We did 8 of the loops like we do in the summer.  I should probably start biking, my quads felt so weak.  Then we ran back to the stadium along 1500e, then taking the street by the gully to Sunnyside and back to the stadium.  I'm glad I went today because I haven't really done any tougher workouts in a while...

Today we stayed on the track.  We did a mile warmup, and a mile of speedchanges.  Then we stretched before doing a timed mile, I hit a 5:53, after really pushing the last lap.  Then we did another mile speedchanges, and a mile cooldown.

Today we ran from the stadium to the gully, did 2 and a half laps, and back to the stadium.  We were about a mile short of what we needed so we did 2 stadium laps to finish.  Each lap in the gully is about .8 miles so in the future we will do 3 and a half laps.

This morning Abigail and I started with a 2 mile warmup.  I showed her the start and finish of the course.  Then we went to the car to drop sweats and change shoes, and I put on my Pocahontas costume!  Then we went and did strides on the line.  The race was late to start, but we just kept doing our strides.  Finally when we started we got out fast because we were on the line and it was downhill start.  When we got to the equestrian trail there was a horse that was going crazy to the side of the trail.  When I checked my time at mile 1 it was a 5:41, I knew it was fast because of the downhill.  Later in the race I could feel my shoe coming loose.  This year, coming back onto the pavement after going down a hill and across the railroad tracks, I didn't wipe out like last year.  The whole time I could see a group of guys ahead of me but there were no girls up with me the whole time.  I finished first and got a turkey :)  And Abigail was 3rd female overall and first in her age group and also got a turkey :)  Later when I got home I changed and ran a 2 mile cooldown from my house to Sunnyside and back. 

Today we started our workout from the teacher parking lot.  We ran to Sugarhouse along 1300e, then did a lap and another partial lap up to Highland.  Then we ran up to 1900e and took that all the way over to Sunnyside.  I was running with Natalie and Bill the whole time, and we were catching up to RJ and Taylor but once we got to Sunnyside they sped up (I think because they realized we were so close).  When we got back to the school we did 10 strides on the back field.  Then we were a little over 8 and a half so we did about 2 laps around the field to bring it up to 9. 

Today we had a speed workout.  We started by running from the school up to the track.  Then we did a mile and a mile speedchanges.  Then we did a 2000, Bill gave us the split we were supposed to be at at the mile and then what our last lap should be.  He told me, Natalie, and Dakota to run sub 6:00 and then no slower than 1:20 last lap.  I didn't do so well, though the first lap was ok, a 1:26.  Then lap 2 was 2:56, and at the mile I was at 6:02.  I finished in 7:32.  He had told us that if we didn't hit our splits then we would have to do another one, but he didn't make us.  After 2 laps recovery we did three 400s with a lap after the first two.  I hit 1:21, 1:18, 1:16.  On the last 2 I was really pushing to try and start up with Natalie and Bill.  I need to eat healthier so I can have better workouts.  Afterwards we did a stadium lap and back to the school for cooldown.

Today for workout we did the adventure run!  (only Bill made us modify it and run on the upper trails at Shoreline).  Also we didn't run to the firestation on 11th Avenue.  He gave some people a head start, Natalie and I were in the last group.  We were not far behind Taylor and RJ on the trail, and were right about with Tomy and Bill.  Coming back along Guardsman we got our pace as fast as 6:23.  When we finished the average pace was 7:59, after getting off Shoreline it was at 8:27.  Afterwards we went trick-or-treating again :)

Today after our team picture we went for a short run.  We ran to the cemetery, did 2 laps, and came back and finished with laps on the back field.  There was a huge pile of leaves in the cemetery, and RJ and Scott jumped in them :)

After we got to our hotel in Scottsdale, Natalie, Amanda, Abigail, and I went for a run a mile out and back on the main road.

Our car was dead this morning, heehee.  When we got to the race Natalie and Abigail had to hurry and get warmed up, Amanda and I had a while and we were told our race was going to start 15 minutes later than planned and we would be running with the guys in our age group.  Amanda and I did a warmup going over the course.  We went over about the first 2 miles and then went back to the car to change shoes.  I made my warmup 2.5 miles.  Then we put on our spikes.  I took a Gu and got on the line and did a few strides.  Bill told me I needed to get out fast, I didn't do so great.  There was quite a few girls ahead of me, though since it wasn't a crowded race I was able to catch up quickly.  After I passed the lead girls I was able to pick off some guys.  I picked off one guy and then there were 2 guys a bit further up.  I don't really know what my mile split was, I heard 5:45 but Bill said afterwards that it was 5:35.  During the next mile I caught up to a few more of the guys.  Then  little before the 2 mile mark a guy ahead of me looked back at one turn and noticed I was there and picked up his pace.  So I closed on him.  I caught up to him at about mile 2, where I thought (I couldn't really hear the guy) Bill said 11:30 but afterwards he said it was really 11:40.  Eventually the guy gave up and I kept going.  I hadn't got the chance to run the last mile of the course during my warmup, but I could see the waterslides by the parking lot and stuff and knew I was close and was able to push all the way to the end.  I got a PR :)  Afterwards I changed back to my other shoes and with Abigail, Amanda, Bre, Natalie, and Bill did a cooldown of running the course.  We were going to see who could use their corners to make the course the shortest but Bill's watch died haha so I won! 

Today we did speed at Liberty.  We warmed up by running down there and to the drinking fountain.  Then we did a lap of fireman, all in one group.  Then we did two 800s.  On the first one my time was 2:42, then we had 800 recovery.  On the second one I hit 2:43.  Then we ran back up to the school for cooldown.  My calves felt so sore coming up the hill!

Practice was cancelled today so I did a stalker run with Natalie and Abigail.  Some of the houses we ran by were Delaney's, Kensie's, Patricks, And Nelson's.  :)

This morning it was too cold for me to want to run outside.  So I went to the gym with my parents and my little sister.  I did 7 miles on the treadmill, then biked for 5 minutes on a high resistance.  I want to have strong quads for Footlocker but I should probably have done biking stuff sooner... When I got home I did arm swings in the mirror.

I didn't race today because it was too cold and I didn't want to get sick before Footlocker.  Since the gyms were closed I still had to run outside, so I ran to Sugarhouse Park, did a lap around, and came back for sweats to wear over my tights.  Then I went over to 2100s and up to 2100e and turned around and came back. 

This morning I ran along 15ooe and then up on Guardsman.  I did the Shriner's route.  I turned around at 3.5 when I was on 11th Avenue, about where the funeral home is.  I liked this run because of the hills I took on the way up, even though I know I probably need more to be ready for Footlocker...

This morning I ran up 1300s to Wasatch Drive.  It was warmer up there.  I ran all the way to Thunderbird, same as when we do our flagpole run.  When I got to the drinking fountain I was at about 3 and a half so I went out on the trail until I hit 4, which was right at the start of the bridge.  Then I turned around and came back the same way.  I only had to stop at one light on the whole run, the one at Foothill coming back.  Great day :)  When I got home I did arm swings and abs stuff.

Today we went out to the Oval for a speed workout.  We started with 8 laps warmup and then 4 laps of speedchanges.  Then I changed shoes.  We started with an 800, my time was 2:45, then we had a lap recovery.  Then we did four 400s, Natalie and I ran them in lane 2 :) my times were 1:15, 1:17, 1:18, 1:18 and we had a lap recovery after each.  Then we did another 800, my time was 2:53.  Then I changed shoes back and did 7 laps cooldown for a total of 9 miles.

Today we started out run along 1300e going south from the school.  We ran over to 2100s, then down to 900e, and along there until 1300s.  Then we cut down and ran to Liberty Park, where we did a backwards lap and then came up along 900s.  Then to make it an even 6 we ran almost a full lap around the school.

Bill couldn't make it today but he told Dakota to tell us to run 6 miles.  We ran our Shriner's route, and turned around when we hit 3 up on 11th Avenue.

Today we ran 4 miles at a stop in Saint George.  We went out 2 miles on the trail and back.

This morning we went and walked the course at Mt. SAC. We just ran from the last hill down to the starting field for 20 strides (walking back counted). Then we finished with a lap around the corral for cooldown and went and got our packets. I was with Natalie and we were checking to see if we would get to start on the front line in the seeded race but my name wasn't on the list. Turns out I am going to be the 10th returner and will get my name announced at the start tomorrow! :)

This morning Natalie and I went to the course a few hours early to watch Abigail and Delaney and other teammates race. A little over an hour before our race we took a potty break and started a warmup. We did about 2 miles with Bill out on a trail behind the loop at the start. Then we went and stretched by the start and did some drills. Finally it was time to go into the start area so we left our sweats and went in. I did some strides while I waited for my name to be announced. Then on the line I did a few strides. Coming back from one of them I noticed a girl with a red bib on the back starting line so with one of the other girls I went over and we told her that she could be up on the front line because of her bib number. When the race started few people from the sides got in the front fast. The girl who had started next to me fell I think, I didn't really see. The first mile I had to work a while to get up to where I needed to be. Natalie was ahead of me, and I could also see Kelsey and Summer. I passed all of them in the first mile, my mile split was 5:35. Starting up the switchbacks I was behind Caroline from New Mexico. A few people passed me but as soon as we were up the hill I pushed past all of them. Then I made myself go fast on the downhills. Coming down onto the asphalt I heard someone tell me I was 24. From then I counted down as I passed people. By about mile 2 I had moved up to 16, then a girl passed me but I passed her right back. By the final hill I was switching between 11th and 12th. From that point I knew I had to push with all I had left to pass 2 girls and make it to nationals. I didn't want to be 11th again. Coming down to the road I passed a girl and going on to the track I was in 11th. There was a pack of 3 girls not too far ahead of me at that point and I noticed when all of them started to speed up their kick. One of them fell behind the others and then I told myself that I had to pull out a really good kick because otherwise my working up the whole race wouldn't have paid off.  Going around the curve I tried to pass the girl on the inside but then I stumbled and almost fell, taking a step over the metal bar to catch my balance even.  Then I went around her the other way and kicked as hard as I could into the chute, finished 2 seconds ahead of her and one second behind the girl who took 9th.  As we were walked to the building to fill out paperwork for nationals the person walking with me was really nice.  I am very excited for nationals!  I hope I have a good week next week then place high at nationals :)

This morning Bill came in the dining room as I was eating breakfast to see if I wanted to go for a run.  So I went and I got my running clothes and we did an easy 4 miles.  We went the same way as last year, out 2 miles and back.

Tonight I went out to the Oval with Bill, Abigail, and Dakota.  We started with 8 laps warmup and 4 laps speedchanges.  Then we changed shoes.  We did two sets of four 400s with a lap recovery.  The times I was supposed to hit were 1:20, 1:18, 1:16, 1:14 for both sets.  My times were 1:22, 1:19, 1:18, 1:14, 1:19, 1:18, 1:18, 1:13.  Then we did 2 laps cooldown.

Today we did an easy flat run.  From the school. we ran out on 1300e to 2100s, did a lap in Sugarhouse, and came back along 1500e but went up Bonneville Drive and over and down Sunnyside to get a full 6.  I ran with Natalie, Ben, and Bill the whole time, and Amanda and Abigail were close.  

Today we ran down to Liberty Park for a warmup.  Then we did a backwards lap of fartlek, ten sets of 30 seconds off 30 seconds on.  Then we ran back up to the school for cooldown.  

We all arrived in San Diego today.  I didn't run today, I'm just going to rest and then do a light workout tomorrow.  The Hotel Del is amazing :)

We got to see the course today. I walked one lap of it with Erin and Suzy Hamilton. Then I ran the second loop of it. I did a mile and then I did 10 strides on the part of the course just by the finish, going opposite direction of the course so it was slightly uphill, walking back down each one. Then I ran the smaller loop and finished at the athletes tents for cooldown. I felt really good on my strides, and I really want to do well tomorrow and push harder than in any other race I've run.

This morning on the bus ride over to Morley Field I was very nervous.  I relaxed by listening to my iPod.  At the course I sat under the tent for a few minutes waiting for the time to warmup.  A little over an hour before my race I did about 2 miles warmup, over the smaller loop and then over the big loop cutting out the hill.  Then I did a few light drills and took my Gu.  As girls from the other regions were being announced I did my strides along the course by the athletes' tents.  I was the first West girl to be announced, I had bib 50.  At the starting line we were allowed to exit to the side to do strides while other runners were announced.  Finally we were all led back in to line up for the start.  When the gun went off I felt I had a good start, but that was probably just because I didn't get boxed in (I really need to work on quicker starts!).  But going into the smaller loop I realized I was at the very back of the pack.  And I got dirt and woodchips in my eyes.  So I knew I was going to have to always be working towards passing, so that's what I did.  When people tried to pass me I just passed them right back and moved on.  My first mile split was 5:33.  The first lap was over fast.  At the 2 mile my time was around 11:4o.  I knew that the bigger loop would again be quick and that I was fast coming to the point where I had decided I would start to pick it up, right after the hill as other people were trying to recover from it.  On the way to the hill I passed a few more, and then a few at the top.  I flew down the hill and closed on the girls in front of me.  At the 3 mile I was with 2 girls and I was able to outkick both of them.  I don't know what's up with the timing system but I was pretty sure I crossed at 18:13, and Bill who had been watching the race online said so too.  Its probably weird because they don't do decimal times.  I was very happy to have placed 22nd, especially since I had the slowest time from all the regions (though with different courses and conditions they shouldn't be compared that way), and I beat 6 of the girls who beat me at regions last week :)  After cheering on the guys I did 2 and a half miles cooldown on the lower loop of the course.  Back at the hotel I enjoyed a nice day at the beach :)

Today I went for an easy run with Natalie.  We started at my house and did the Shriner's route.  We made it in the campus just past the Union Building.  We stopped to stretch there and then ran back the same way we had come.

Today we started with running up to the track and doing 2 laps.  Then we had to do drills with the sprinters.  Then we ran 8 hills, we did them in the driveway from the parking lot up into the stadium.  Then we did part of a stadium lap and went out to Sunnyside and ran up to Foothill.  Then we turned and ran down 500s, and when we got to the cemetery we did a lap.  Then we went down to 1300e and finished by going up to the track.  Then we ran back down to the school.  

Today for workout we ran to Fairmont Park for strides.  I ran most of the way there with Abigail.  At the park we did 10 strides.  Then we ran to Liberty Park and stopped at the drinking fountain.  Then we did a backwards lap and ran back up to the school to finish.  Then we did a few things in the weight room.  We first did hamstring stretches, then we balanced on one foot and passed erasers around.  Then we did a few wall sits, followed by squats with the bar, and then lunges with weights.  After I got home I realized my shoes have way too many miles on them!

Today we started with some stretches with the whole team.  We stretched our muscles that were sore from yesterday, and then did some wall sits.  Then we went into the weight room and got weights and walked all the way up to the D floor a few times, doing different things.  Then we did 2 sets of the Flannagan circuits, followed by some stepups.  Then we went for a short run, up to the flagpole at the U and then through campus past the bookstore and library and back to school the opposite way we go to Shriners.  I had my mom pick up some new shoes for me today, she got me the new Mizuno wave riders, but the new design hurt my feet!  After practice I exchanged them for wave alchemies, so hopefully those feel better tomorrow.

Today after school (or rather the one class I went to :) I ran from my house up to 1500e and over to 2100s, then up to 1700e and over to 2700s where I went up a little and turned at 2.5, which was at about Melbourne Street.  Then I came back the same way.  And I figured out the problem with my shoes, I really had the Wave Alchemy 10s before but I thought I had the Wave Inspires... Oops

Today I did I route I haven't done in a while.  I ran from my house up to 1500e, over to Sunnyside, up to Foothill, and down where it curves to 500s, then on 1300e I turned left and went back to my house.

Today we had practice at the oval.  The workout was 30 laps tempo, I was supposed to hit 60 minutes for the whole run, so about 2 minutes a lap.  My first lap was 2:11, and I kept having negative splits after that.  After 10 laps we went the opposite direction for 5, then turned for another 5, and then turned again for the last 10.  I finished in 57:25 (about 7 minute pace since it was just over 8 miles), I wish I had worn my heart rate monitor for this workout.  Then I did an easy 6 laps with Bill for cooldown.

Today I went for an easy 4 on my own.  I went from my house on the Shriner's route.  Same as last Monday when I was with Natalie, I turned around right by the Union Building.