You've got to want it to win it

HAPPY NEW YEAR!!!  Today I went to RJ's house to meet the group for a run.  We did the VA loop, so we went up to 1700e, over to 900s, up to 1900e, over to Sunnyside, up to Foothill.  Then we ran all the way down the curve.  Amanda, Natalie, RJ, and Taylor went into the cemetery but Abigail and I just went down to 1300e.  Then we ran over to 900s, up, then we tried  to find the shortcut street to 1700e, but we didn't find it so we just ended up making our run longer.  The road took us back out to 900s, then we ran back up to Military Drive and then walked the last little bit back to the house after we had reached 4.  And I showed Abigail how to change the data fields on her Garmin so that she could see her average pace.  And we said "mmm" back and forth to each other.  And some lady walking her dogs asked us if we were twins or just look-alikes. 

Today we were back to track practice.  We did the team warmups, then Tony wanted us to do some strides on every floor (I snuck out through the commons once the group was on the B floor since the coaches were by the other doors).  I did strides outside because it was better to be doing something while waiting for the others.  And it wasn't as hard on my legs as running in on the tiles.  Then we ran to Liberty Park and did 2 laps on the road because the sidewalks were covered with ice.  Then back up to the school we did a lap around the school to bring it up to 5, and we counted the strides beforehand as a mile.  Then we did our crunches and pushups when we had finished.

Today after the track warmup and after the group was finished doing Tony's strides (I did a few outside with Sarah), we did some stuff in the weight room.  We did leg lifts, wall sits, balancing on one foot barefoot, squats with the bar, and light-weighted arm swings.  Then we went for a short run, to the cemetery, 2 laps, and back, finishing with a lap around the block to get up to an even 4.  Then we did our crunches and pushups.

Today we did speed at the oval.  We started with 4 laps warmup and then some stretching until Bill arrived.  Then we did another 4 laps, then 4 laps of speedchanges.  Then we changed shoes and headed to the start for 1200s.  Natalie and I were supposed to hit about the same pace as the 1000s we were doing last week, so our goal time was around 4:15-4:20.  My times were 4:16, 4:20, 4:14, 4:17, and we had 2 laps recovery and back to the start after each.  Then we changed shoes back and did a 4 lap cooldown, and then our core.

Today we did a lot of drills and stuff in the weight room after the warmup.  We did step ups, jumps, and squats in the commons, then moved to the weight room.  In there we did leg lifts, wall sits, calf raises with bars or other weights, and weighted arm swings.  Then for the run we ran to Sugarhouse and went on the road in the park.  At the hill that we run in the summer that is on the state course we did 4 strides, jogging back to the starting location.  Then we kept going and did 4 more hill strides just past where we meet for summer workouts.  Then we did a road lap, and then to let Abigail know we were doing one less we did a backwards partial lap to see if we would find her but we didn't so we just went back along 1300e.  When we got back we did our crunches and pushups.  It turns out Abigail had done one lap but she had gone on the outside of the park, and then had come back along 1500e as we had originally planned.  But we found her just as she was coming down the hill back down to the school so she wasn't lost :)

Today we ran the Shriner's route from the school.  We checked where the mile mark was, about at the circle of the field house, because that would be where we ended our 2 mile tempo on the way back.  We hit the 3 mile turnaround up on 11th Avenue.  My target pace was 6:45 (the downhill really helped), and I hit about 6:42 average.  Then we just did the last mile back to school for recovery, then we did our crunches and pushups.

This morning after helping Riley ask RJ to the dance I went for an easy 5 mile run on my own.  I ran up to 1500e, over to 900s, up to 1900e, over to 2100s, down to 1500e, and home.  

Today after the track team warmups we went for a run to the gate at Red Butte.  We ran from the school up Sunnyside to Foothill.  Then we turned and ran until Wakara Way, where we went up, and then we turned left at the next intersection.  Then we went up through the parking lot and onto the road up to the fence.  It was covered with snow so it was hard to run on but running down on the way back was easier.  We ran back the Legacy Bridge way, then we did core and pushups when we got back.

Today after the team warmups we did a bunch of strength building stuff.  In the commons we did 3 sets of step ups and jumps (I only did 2 sets of the jumps though because it hurt my knee) and then we moved to the weight room for leg lifts, wall sits, balancing on one foot, squats with the bar, lunges with weights out in the hall, and calf raisers with a bar.  Then we got to go on our run.  We ran to the cemetery on 500s and did a lap, and then we did 2 laps of fireman.  Then we left the cemetery and went up 500s all the way to Foothill and Sunnyside.  Then we ran back down to the school.  I fell behind the group because my knee was bugging me and when I got back I did a lap around the block to get 7.  Then we did our crunches and pushups.  

Today we had a speed workout at the oval after doing the track team warmups.  At the oval we did a mile, then stretching, then another mile and then 4 laps speedchanges.  Then we changed shoes and went to the start for the 1000s.  We did five with two lap recovery between each.  I led the second one and the fifth one, my times were 3:37, 3:26, 3:28, 3:28, 3:23.  Then after the last two recovery laps we changed shoes back to our trainers and did another 4 laps cooldown.

Today we started with the track team warmup and stretching, then we did the drills that distance does a lot.  We did step ups, then 3 sets of the Flannagan circuits, followed by wall sits and then some high knees we saw a group doing at the oval yesterday where everyone is laying down in a line and the person on the end gets up and has to do high knees stepping between all the people and when you are on the end you have to get up and go.  We did those from one end of the hall to the other and back.  Then we got to go on our run.  We ran along 1300e to President's Circle and went around the flagpole, then we went up past the bookstore and on part of our Shriner's route backwards, but since we needed more mileage we went along 1500e to Logan Avenue and down to 1300e back to the school.  Then we did our crunches and pushups.  After workout Abigail, Natalie, and I got delicious food at Costa Vida :)

Today we had an easy workout with just the distance runners.  Also it was 45 degrees outside so I got to wear shorts :)  We ran along 1300e to 2100s down to 1000e over to 1300s, where we had to cut up to 1100e, and then we had 4 miles by 900s so we got to walk up the hill.  Then we did our crunches and pushups.  I really want to break the record for the girls indoor mile tomorrow :)

This morning when I arrived at the indoor track I did a mile warmup with Abigail, Natalie, and Taylor.  Then we took a POTTY break and ran another half mile.  Then we had to go to the bull pen and then heats were starting so we couldn't warmup on the track anymore.  Natalie and I snuck out of the bullpen to change shoes and I took my Gu.  Then we went on the far side of the track and did strides until we weren't allowed to anymore, so we just did high knees and butt kicks and skips in the bull pen.  Then we were walked out to the starting line, and we were allowed to do strides in the outside lane until we had to line up.  There were 12 of us in the heat, and I think they gave out the numbers and seeds opposite because I was top seed but had sticker number 12 (same as Abigail had in her race :).  So when we lined up I was in the second row, but when the gun went off I went right around the group and took the lead.  The first lap was about a 1:01, and I could tell that I had a bit of a lead over the other girls because I couldn't hear them.  During the third lap I could hear people cheering for Kelsey so I knew she must be catching up.  I just kept pushing but I think my 4th lap was the slowest.  Then I pushed hard on the 5th lap and I could tell that Kelsey was too because I could hear her coming.  I had wanted to hit a 5:07 and break the meet record for that track, but Bill says that with the workouts this week my legs were tired which makes sense.  Natalie finished 6th with a 5:35 and she beat the girl who had won the first heat in a 5:37 so she got to be on the award podium with me :)  After the race we changed our shoes back and then went for a mile cooldown just up by the bookstore and back, since Natalie was the only one with the Garmin we had some weaving around planter boxes on the way back heehee.  Then we got Jamba Juice :)

Later when I was back in Salt Lake I ran 3 and a half miles with Bryan up on the Shoreline trail.  Coming back there was a part where I was on my right foot and I started to fall so I put my left foot down to catch myself but then my knees just kinda caved in and I hit my right knee pretty hard.  Later there was a lump just below my patella and it has a bruise. Ouch :P

Today I went for a run with the group around noon.  Patrick, Abigail, Natalie, RJ, and Taylor all came.  We ran up 1300s to Wasatch Drive, over to Thunderbird, and down to Foothill up by the flagpole.  We ran a little bit on the trail to get to 3 and a half before turning, but before going back we enjoyed the view of the valley with clean air!  It was nice being able to see the mountains again, and from the place we were at we could see a lot of mountains!  I thought it was really pretty :)  And on the way back I observed that the clouds looked amazing as well, we could see the sun sometimes but the dark and light in the clouds was awesome.  

Today after the track warmups we did stuff in the commons and the weight room.  We did step ups in the commons and then fast turnover stepups just on the regular stairs by the commons.  Then in the weight room we did leg lifts, wall sits, planks, standing on one foot, sqauts with the bar, and calf raisers with the bar.  Outside waiting to go on the run we had access bars, they come with the picture on the package :P  Then for the run we ran along 1300e to Sugarhouse Park and we stayed on the outer edge of the park just like doing a loop but when we hit 3 miles we turned around and went back the same way so that we wouldn't have to add on at the end since it isn't quite 2 miles to the park and a lap is short of 2 miles also.  

We did speed out at the oval today after the track team warmups.  At the oval we started with 4 laps warmup, then stretching, then 4 more laps and then 4 laps speedchanges.  Then we changed shoes (I wore my spikes even though we aren't supposed to there... heehee) and went over to the mile start.  We did one timed mile, our goal was supposed to be 2 mile pace of our PR so I was supposed to hit 5:37 but I got 5:43.  Then we did 2 laps recovery and then went to the 200 start.  We did two sets of five 200s with 100 recovery, 2 laps between the sets.  My times were :35, :36, :36, :36, :36, for the first set and then :35, :35, :35, :35, :33.  Then we finished the lap we were on and changed shoes for an 8 lap cooldown bringing our total mileage for the day up to 10.

Today after the track warmups we did stepups and fast turnover stepups in the commons before going into the weight room.  In there we did wall sits, leg lifts, supermans, squats (I just held weights today since the bar last time really hurt the next day), and calf raisers (again I just held weights).  Then we went for a run along 1300e to 1300s, then up to 1900e, over to Sunnyside, and down into the stadium.  There we did 2 miles of speedchanges, then a lap before going back to the school down Sunnyside to 1200e and around the block to the teacher parking lot. 

Today we did the same 4 miles as last Friday before racing.  We ran to 2100s on 1300e, then went down to 1000e, went around the round-about 1 full circle, then on 1300s cut up to 1100e, and then walked up 900s after we had hit 4.  

Today when we got to the track I was putting on my shoes when the others went for their warmup.  As I went to join them I saw Macee so I warmed up with her :) (she is going to be my room mate next year).  We did about a mile and then we had to go to the bull pen to get put into heats.  The people organizing that didn't seem to know how to do it... Anyway, they figured it out eventually, they split us into 2 heats.  Then I changed to my flats and took my Gu and then did some speedchanges with Natalie for about a half mile before it was time to line up for our race.  When the gun went off I tried to move out into the lead but I got stuck behind Kelsey, Macee, and a Davis girl, but about 100 meters in I went around them and picked up the pace.  Macee and Kelsey stayed with me.  The first lap was :40, the 400 was 1:21.  I kept the lead the whole time, and I kept the pace pretty even.  The 800 was 2:45, and the mile was 5:37.  Sometime in the second mile I think Macee dropped back, but Kelsey was still right behind me.  There were a few times I accidentally stepped on her feet because she was so close.  With about 800 left I began to pick it up a little bit again, and then with probably 600 or less Kelsey dropped back.  I kept pushing through the last 400 and then finished first.  Kelsey was second and Macee third, and Natalie got 5th and she PRd.  Then we watched Abigail and Amanda run, they were in the second heat.  Abigail's race went just about like mine, she had the lead the whole time and there was a girl who was with her at the beginning but after a few laps she had created a gap. She finished in 12:48 (PR!) and threw up right at the finish line :)  They put a cone over it heehee.  And her time put her in 8th overall :)  After all the guys had finished their races we ate cupcakes for Natalie's birthday and went to ihop :)

 After I got home I took my iPod and went for an easy run from my house up to Foothill and over to Sunnyside down to 1500e to my house.  It was slightly over 3.5 so I got to walk the last part down my street to my house.

My left leg hurt, so I took a 10 minute ice bath.

Today my sister and I started the workout early since we had to be done by 4.  We ran along 1300e to Sugarhouse Park, then around the outside loop about to the sidewalk on 1700e where it was 3 miles and where we turned around.  We went back the same way and then did 10 strides in the field behind the school.  At the dentist we did our core and arm swings while we waited for our mom to be done.  The dentist and his assistant got a kick out of watching us do them haha.  

Later in the evening my leg was hurting again so I hopped in the tub filled with cold water again for 10 minutes.  

Today after doing the dumb track stuff we drove out to the oval for a real workout.  We started with 8 laps warmup and then 4 laps speed changes.  Then we changed shoes and headed to the 800 start.  We did six 800s with 1 lap recovery.  We each had a target pace and were told that if we didn't hit it for all six we would be racing the 1600 and 3200 at the meet Friday.  My goal was to hit between 2:45 and 2:50.  I ran most of them right by Bill.  I hit 2:46, 2:43, 2:42, 2:42, 2:42, 2:44.  Then after our last recovery lap we changed shoes and then did 5 more laps cooldown to bring us to 10 for the day.

Today after the track warmups we went for an uphill run to slow us down.  We ran along 1300e, then went up 200s to President's Circle, then up through the U campus past Legacy bridge and up to Arapeen and out to Foothill by the post office.  Then we ran down Sunnyside to the school and finished with a lap around the block and a little in the parking lot to bring us to 6.  Then we went inside and did our crunches and pushups.  

Today we did our easy 4 mile run again.  Over to 2100s, down to 1000e and towards the school, walking up the hill on 900s when we had reached 4.  On the roundabout on 10th east we tried to box Ben in to force him to run the roundabout but he escaped.  Oh well, better luck next time.

When we arrived at the oval I did a mile warmup with Natalie and Abigail.  Then we stopped for a few minutes to drop our sweats, then started speed changes.  We did 4 laps of those, then I took my Gu and us and Amanda all got our spikes and headed over to the bull pen.  Bill got us in heats while we did strides.  Natalie and I were in the first heat.  I got to have the first position in lane one because I had had the fastest time so far.  Avery started next to me.  Going out I almost got blocked in but then I pushed and put distance on the pack.  I set a PR in my 400 with a 1:12, and when I had passed the mirror on that first lap I tried to see how close the others were but too many people were standing in front of it.  I also set a new PR in my 800 at 2:31 (if that time were in the 800 race it would have took third).  By then I think I was losing speed a bit and I knew my legs probably didn't have much left in them.  I missed my third lap split because Bill was yelling too loud, but at that point I still had the lead.  I know I should have made myself push harder at the 300, and the 200, and the 100 down the final straightaway but it is hard not knowing where the next girl is.  Right before the finish Avery caught up to me, and she ended my winning streak.  It was close, her time was 5:13.7.  When I looked at the pictures on my mom's camera afterwards I found it interesting that I had been in the lead with a gap and Natalie was second and she also had a gap on the pack :)  she tool 5th in 5:26 which was a PR for her :)  Afterwards I did a lap with Macee to recover, then later I did a lap with Natalie to finish her cooldown.  After the 400s were all done I finished my cooldown with Amanda for 2 laps while she warmed up for the 3200, then I did the last 2 laps on my own.  

When we got out to Saltair and got our racing packets, Abigail, Natalie, Ben, Bill and I started our warmup.  We just did the course once, but since we had started from the parking lot our full warmup was 3.25.  Then we changed shoes and hurried over to the line for strides.  I started right on the front with Natalie and Abigail.  When the race started I was out fast, there were only 4 guys in front of me.  The pace was ok but I decided I didn't want to push that hard the whole time so I backed off a bit to a more reasonable pace (transitioning from track-pace races to road races is always weird for me).  Then about 6 or 7 guys passed me, Ben and Jamal were in that group (probably the only time I will start faster than either of them).  There was one guy who I stayed with and I drafted behind him sometimes but the wind wasn't that bad.  We just kind of passed each other back and forth.  I was glad to have someone to run with though because that way I was able to maintain a good pace.  Afterwards I asked him about what his splits were for each of the mile marks because I knew my times would be close and I didn't have my watch.  His were 5:44, 6:00, 5:44.  At the turnaround my plan was to see how close the next girl was and then see if I had enough of a lead to drop the pace.  But Tee was right there at the turn with Bill so I tried to pick up the pace a little to see if I could create a gap.  Eventually the guy I was with and I caught up to the guy who was in front of us, but closer to the finish I heard someone cheering for Tee so I knew she must still be close.  So I pushed harder and ended up passing the 2 guys I had been running with.  I didn't want to get outkicked again so the closer I got to the finish I kept going faster.  I was the first girl, and Natalie was 3rd.  We went and put on our sweats and then Natalie, Ben and I did a 2.75 mile cooldown on the course, we just turned around before the cones to cut it to the length we needed to finish off our mileage.  When I got home I took a 10 minute ice bath because with 2 races in 2 days I knew I really should do it for my legs, and since I'm going ice skating and to a dance later my legs are going to be tired!

Today we did speed out at the oval.  We started with 4 laps warmup, then stretching, then another 4 laps warmup and 4 laps speedchanges, then a lap recovery.  Then we changed shoes and Bill told us the splits each of us were supposed to hit for the eight 400s we were going to do.  My goal was between 1:17 and 1:19.  We had equal time standing recovery.  I hit 1:18, 1:17, 1:18, 1:18, 1:17, 1:17, 1:19, 1:18.  Then we did 2 recovery laps before changing shoes, then did 4 laps cooldown to bring us to 8 for the day. 

Today after the track warmups we did stepups and then went into the weight room for.  In there we did wall sits, leg lifts, planks, balancing on one foot, squats with the bar, calf raises with the bar (I just used weights), and then lunges and tippy-toes out in the hall.  Then a few of us went up to Steiner to run on the treadmills because the wind chill was freezing!!!  So I did 8 up on the treadmill there, and then did arm swings in the mirrors afterwards.  

Today we did speed out at the oval again.  We started with 4 laps warmup, then stretching, then another 4 laps followed by 4 laps speed changes.  Then we changed shoes, I wore my spikes because I felt like being a rebel today :P  We did two sets of three 300s with equal timed recovery back to the line and with 2 laps recovery between sets.  I was supposed to try to hit :56s, my times were: :54, :57, :55, :56, :55, :55.  Then we did another lap before changing shoes, then we finished with 5 laps cooldown to get us to 8 miles for the day.

This evening I took an ice bath for 10 minutes.

Yoga felt really nice today, we did pigeon pose and warrior pose which really felt good on my hips which had been hurting earlier.  For the run at practice we made a new route called the flagpole to flagpole run.  We ran along 1300e to President's Circle, turned around the flagpole, and then went back along 1300e to Westminster and ran around the flagpole there.  The run was supposed to be 5 but I did the math wrong and it was an extra quarter, but I just walked that part.  Then we did our core when we got back.

Today at the oval I got in 8 laps warmup and 4 laps speedchanges before I had to finally get my sticker from the bull pen and then go to the line.  I did a few strides with Natalie.  On the line I was the third seed.  Going out I didn't go fast enough at the start because two Skyline girls and Mckenzie came in from the right and there was a girl on my right so I was boxed in.  But after about 100 meters I was able to go around because the girl to my right was falling back, and then I took the lead.  I knew the pace was too slow, but I tried to pick it up.  The first lap was a 1:18.  Bill had wanted me to hit 74, 75, 76, 74 but so much for that plan.  At the 800 I was at 2:44 or around there.  I still had the lead and I kept trying to pick up speed.  On the last lap I knew Avery was getting close but I picked it up at the 300 and the 200 but then with about 100 to go she got me.  I hung on her for a bit but then I lost her.  Then right by the line at about where Avery got me last week, Jamie got me, I don't know how close our times were but they are within the same second.  After the others had finished racing we went for a 2 mile loop outside for cooldown.

When I got home I took an ice bath for 10 minutes. 

This morning I went for an easy 2 mile run with my iPod, from my house to Sunnyside and back.

At the meet we went for the same 2 mile loop as last night for warmup.  Then we went inside of the ice oval and did laps there, then some drills, then a few more laps until Natalie and I had to get to the bull pen.  We counted that as a mile and a half.  After going to the bull pen we were supposed to wait a few minutes until the first heat started until we could go out on the track for strides.  Natalie and I snuck out for a POTTY break and did strides then.  Then as we were waiting by the line as the first heat was going we did strides.  For this race I was second seed.  When the race started I got right out into the lead and stayed there the whole time.  The first few laps I could hear people behind me, which was helpful as a reminder to keep pushing.  Bill wasn't calling out splits, but I think it was better that way because then I can just go by feel.  At the mile my time was 5:30.  Whoever was in second at that point ran a 5:35.  I knew I had to keep going, so throughout the race I kept surging to make sure I wouldn't slow down.  On my last lap I really picked it up, and Bill said if I could run the last lap in a 1:18 I could break 11 (the last lap was a 1:18).  He told me that Jamie was coming up and that I had about 30 meters on her.  I kept picking up speed as I got closer to the 300 to go, and on that stretch Demetrio told me I had 40 meters on her.  They probably each judge the distance differently, but still it was helpful to be reminded.  Also Bill would do arm swings which was helpful too so that I would remember to keep my arms going to help me keep going.  Going down the final stretch I was able to pull out a better kick than last night and last week, and I finished 4 seconds ahead of Jamie.  I also broke the indoor state record for the 3200!!!!!  I was so excited when I crossed the line, I looked up at the clock and was a few seconds under the old record, 11:08, and I threw my arms up in celebration for having reached my goal! :)  And Natalie got a huge PR too which was awesome :)

Afterwards when I got home I took my iPod and did a 2 and a half mile cooldown, from my house up to 1500e, over to 900s, up to 1900e, and down 1300s.  Then I took a 10 minute ice bath.

Today the workout part of the track warmups was 2 cicuits, high knees where we step over each other, a plank, and then stride relays.  By the time we got to go for our run it was snowing :P  And Natalie, Abigail, and I only had shorts, but at least we had hoodies!  We ran up 900s to Guardsman, then up Sunnyside to the zoo, but instead of staying on the road we went on the road in This is the Place park because Bill is thinking of starting the leopards 5k there instead.  Then we went up on Wasatch Drive all the way over to Thunderbird, then down to Foothill and up to the water fountain past the flagpole.  Natalie, Bill, and Tomy all had to tie their shoes.  And Natalie's legs were like a lobster! Mine had warmed up because they weren't red anymore.  We went back to the school on Foothill, then down 1300s to 1900e, and over to Sunnyside to go back down.  At Guardsman Natalie and I turned and went over to 900s to go down so that the houses would block wind.  Then we were only at 9 miles when we got to 1400e so we went back to Sunnyside to go down to 1300e to add some.  Then we just did a clockwise lap around the block to get up to 10.

Today I had to start the workout early so that I could be back in time to babysit (I made it but I didn't have time to change out of my running clothes).  Out at the oval I did 4 laps warmup and then stretching, then another 4 laps and then 4 laps of speedchanges, and then a lap recovery.  Then I changed into my PINK flats and went over to the 1000 start.  The ice rink mats were pushed far back so I couldn't see the mark on the rubber, but I saw a pink highlighter mark and thought that must be it.  For each of the distances I was supposed to run the equivalent of 5:30 pace and then do an equal timed recovery.  For my 1000 I hit 3:29 so I was 3 seconds slow, then on the 800s I hit 2:43 and 2:42.  Then I was allowed 2 laps recovery before four 400s.  My times on those were 1:25 (I thought I would do them too fast since my 400 splits on the 800 had been 1:19 and 1:18), 1:20, 1:21, 1:21.  Then I did another recovery lap and changed shoes.  I did 10 laps cooldown to get up to 10 miles for the day.

Today in yoga we focused on quads and hamstrings, which felt really nice.  We also did a little abs.  And then we did even more at practice :P in the weight room we did arm swings, leg lifts, standing on one foot, and then wall sits before we got to do our run.  My quads were on fire during the last wall sit!  The run today was go up 900s and go to Shriner's like we do from the track, then go up to 11th Avenue and run all the way to City Creek.  We didn't go to the drinking fountain since we didn't think it would be on, and we were supposed to go down Memory Grove.  But Natalie, Amanda, and I didn't want to since we were cutting out the drinking fountain and we didn't want to cut it any shorter.  And we had the Garmins which is like ultimate authority :) haha not really, but anyway we went the way we wanted to and stayed up higher and came out by the Capitol.  Then we ran down to State Street, over to South Temple, and took that all the way back up to 1300e.  I was with Natalie and Taylor and we didn't hit any red lights.  At 1200e we crossed the street to be on the south side.  Then we went back to school along 1300e, and finished with a lap in the parking lot to bring it to 10.  Bill wasn't too happy about us cutting out Memory Grove... but I forgot he didn't have his Garmin :P 

Today when we got to the oval I did 5 laps warmup with Abigail and Amanda before stretching.  Then we did another 4 laps, followed by 4 laps speedchanges and then a lap recovery.  Then we changed shoes and jogged over to the 300 start.  We did two sets of four 300s with a lap recovery after each set.  The deal was that we each had a time interval we were supposed to hit but for any that were too far outside of the interval we had to do another.  I was supposed to hit between 56 and 58.  My times were 58, 56, 57, 59.  We jogged back to the start again for recovery from each.  Then on the second set I hit 58, 58, 56, 57.  Then after the lap recovery I was done because I had hit my 24 laps for the day.

Today for cross country practice I got to to the penny run for the first time!  The rules are that you go straight until you have to stop at an intersection, then you flip the coin and if tails turn left and if heads turn right.  So our run was leaving the parking lot, going up to the intersection at 900s and 1300e, flipped a tails so turned left and went straight until 500s.  We flipped heads, but then we had to flip again because that light changed too.  So we went left which was really straight, but then we had to turn down I think 400s for a few blocks.  Then at a 4 way stop we flipped tails, and then back on 500s we flipped heads and got to run down the curvy road into 400s!  Then we followed the sidewalk which ended up going north, we were on 1000e.  Then at 200s we had to flip the coin and got heads.  Then when we got back up to 1300e we just ran back to the school.  And I did arm swings in the parking lot. 

Today out at Saltair we started with a mile out and back on the road for warmup.  The weather was so much nicer than 2 weeks ago!  Then Natalie and I skipped to the bathroom as fast as we could for POTTY break and then hurried back outside to change shoes and drop off our sweats at the car.  Then we went over to the line for strides.  When the race started Ben and I were up at the front.  I didn't start out too fast either, everyone else was just slow!  In the corner of my eye I could see a guy to my right in neon yellow who was a little ahead of me but still I was shocked to be in the lead for the first part of the race.  Then a bunch of guys started passing me and it felt more like the race should be.  At around mile one the guy I had ran with last week caught up to me and again I just stayed with him.  My mile split was 5:48.  I knew keeping that pace the whole time would be tough, so I threw surges in when I thought of it.  At mile 2 my time was 11:50, and at mile 3 18:04.  By the turnaround the guy I had been running with had gone ahead of me, and I didn't really want to push that hard because I didn't even know how close the next girl was anyway.  But when I turned I saw Bill and Tee again, though this time they weren't as close.  So I was a little disappointed I wouldn't get to relax as much as I wanted to.  Bill caught up to me during the second half, and I let him stay with me for a while but then I really wanted to catch a kid up ahead who I could tell was dropping fast so I picked up the pace and passed him.  Then a while later Bill was up with me again, this time it was at about the 2 miles to go.  He told me I needed to keep picking it up so I said "ok" and surged ahead of him again.  At the water station Patti told me I was about 50 feet ahead of the other girl, so I kept my surge up.  With a mile to go Bill told me I should try to catch the kid in blue who was three people ahead of me.  So for the last mile I worked on catching the guys in red and yellow shirts (the guy in the yellow was who I had been pacing with last time) and then the kid in the blue.  I passed red and yellow, and up to the mile 6 mark I was still gaining on the kid in blue but I think he picked it up by then, and I didn't want to do an all out sprint to the finish but I finished a few seconds behind him.  Right after finishing I went out a mile and back with Bill and Ben for cooldown, and then I went and put on my warm stuff and ate muddy buddies.  My calves are so sore!  When I got home I took a 10 minute ice bath.

Today was so nice outside, we got to do our whole workout including team warmups up at the track!  We started with 2 laps warmup and then a stretching circle.  Then for the distance workout we did 2 miles warmup followed by 1 mile of speedchanges with a lap recovery following.  Then we changed shoes, I wore my pink spikes!  We did the same workout as last year on the Monday before Simplot (Bill, Amanda, and I all checked what it was on my blog haha).  It was six sets of 400, 200 with equal distance recovery after each.  The times I were supposed to hit were between 1:11-1:13 for the 400s and sub :35 for the 200s.  My times for the 400s were 1:18, 1:16, 1:15, 1:13, 1:15, 1:16.  For the 200s I hit :36, :34, :34, :34, :35, :37.  After the recovery for the 200 in the last set we changed shoes back and then did 7 laps cooldown to bring us up to 10 for the day. 

Today Abigail and I had to hurry and get our workout done after school, so we did it on our own.  We started with a warmup of going to the track and doing 4 laps. Then we did 8 laps of speedchanges, and after those we did another 4 laps and ran back home.

Today for practice my sister and I were just pulling into the circle as the team was leaving for the run.  Taylor hadn't started yet so we got the route from him as we got out of the car.  We ran along 1500e to 2100s, down to 1300e, across the 800s and then up to the stadium and finishing with 3 laps.  I was running with Taylor and we caught up to Bill, Amanda, and Maggie just past 1300s when we were on 1300s.  Then when I got home I took a 10 minute ice bath, it felt nice.  

This morning I woke up early and went for an easy 2 miles with my iPod to 1700s and back twice.  

After driving up to Pocatello and arriving at the arena, I had a few minutes before I needed to start warming up.  Natalie, Amanda, and I warmed up together, though we were all in different heats.  Bill came with us.  We did a loop from the arena which was a mile and a half, then stopped for some drills, then a smaller loop around the parking lot, then more drills, and then Amanda and I did another smaller loop to get us 3 miles of warmup before going inside.  We each did strides on our own since we were in different heats so needed the timing of our warmups differently.  Natalie was third in her heat, and then my heat went out onto the track.  We had a false start, it was hard to get trraction on the wood and someone slipped.  Going out Summer who had been starting up higher took the lead after the 50 meters cut in point.  But I went ahead and took the lead and no one challenged it.  I knew I wouldn't have to remind myself to keep pushing to pick up the pace as in other races, but I knew I needed to watch the clock.  I figured that by being in the lead I could set the pace, and that's what happened.  The first mile was in the 5:50s and I knew I should try to pick up the pace for the second mile because I didn't want to be so close to 12.  With about 800 to go Summer and another girl went around Jamie and I but then around the other side of the track Jamie and I passed them back.  Now Jamie had the inside but I worked to get ahead of her again and get back on the inside.  I kicked the last 300 and none of the girls were right with me, I figure they probably didn't kick as hard since it is just prelims.  After Amanda had finished, winning her heat and setting a huge PR, her, Natalie, Ben (after he had finished his race), and I went for a cooldown.  We did a loop like we had in the warmup, then checked back in to see what heat of the guys mile they were on so that we could cheer for our guys.  Then we went back outside for another half mile.  After cheering on Ben from our team and Taylor we went back outside for the last mile before coming back in to cheer for RJ and Dakota.  Then later we cheered for Abigail and Sarah, and we did yoga!  After we got back to the hotel I took an ice bath for 10 minutes, though the water wasn't that cold so tomorrow when I ice I'm throwing in a few buckets of ice.  

This morning I went for a run with Ben from Weber.  We started at the Maverick and from there we went up the hill towards the Hampton and up into a neighborhood with big houses.  It was pretty much all uphill, but when we turned around at a mile it was nice having the downhill.  

This afternoon I left my hotel and went out a half mile and back which ended up being out of the parking lot the way the cars have to go and then up the road and turning so it was a loop around the hotel but higher up.  Then I turned around and when I got back I did strides in the parking lot.  Then I did some stretching.

In the evening we went over to the pool at the Clarion (there was a lot of cool stuff there!) and rubbed ice on my legs.

This afternoon about an hour before the race, Bill took Natalie and I on a mile and a half warmup.  We did the same loop as yesterday, then Natalie and I did drills and a few strides in the field out on the south side of the arena before going back in for POTTY break and to get our shoes ready for the bull pen.  I took a Gu but I misplaced my water bottle so just had to get a drink from a rusty drinking fountain :P  Then Natalie and I went and did a few more drills and strides down by the track.  Then we had to report to the bull pen so we got our shoes and went over.  We changed shoes and got our numbers and then they walked us out to the track.  We had time for a stride and then they put us on our spots at the start.  I was on the higher up spot with Kelsey, Emily, Jamie, and Summer.  We had a false start, but they got us ready to go again.  Going out Summer was a little bit ahead of me, but after the first 100 meters I passed her and kept going.  None of the girls came with me and a few laps in when I looked at the screen I could barely see a girl in red in second coming around the curve as I was getting closer to the line.  My first mile was a 5:16, which if I had been able to hold it would have matched the meet record.  By this point I could see the chase pack on the opposite stride of the track and the announcers were stating that I had a 100 meter lead.  I figured out that the girl in red must have fallen back because at one point I counted at the other 13 girls were on the other side of the track.  Bill told me that my splits for the 200s during the second mile were even, I was glad I wasn't slowing down at least.  I lapped a few girls, and in the last 300 I pushed a little harder as I got closer to the finish but was going fastest down the final straightaway.  I passed Natalie and another girl as I finished, and I was very pleased with my time which was well under 11 minutes :)  Afterwards I felt like I had to puke but Bill was telling me I wouldn't, so I tried to hold it in as long as I could.  I made it off the podium without having to run off to puke, and I made it through a video interview with Flotrack without puking while on camera, but then I was talking to a reporter and had to turn around and puke a few times, mostly it was water.  They didn't put a cone over it though, oh well :P  After I was able to make my way back up to my stuff after talking to a bunch of people, I put my shoes on and went for a 3.5 mile cooldown with Amanda, Natalie, and Bill.  We did a loop through the neighborhood by the arena.  Then we all went and enjoyed a nice dinner at Maddox :)

Here are links to the race and the Flotrack interview:

http://www.flotrack.org/coverage/238138-2011-adidas-Simplot-Games/video/464578-W-3200-F01

http://www.flotrack.org/coverage/238138-2011-adidas-Simplot-Games/video/464716-Susannah-Hurst-3200-champ-2011-Simplot-Games

This morning after setting up flags and eating breakfast I went for my run.  I ran along 1500e to 2100s, then up to 1700e and then I continued south to about 2700s and then went up a few streets and turned back north on one of them.  When I got back to 2100s on 1700e I stayed up on 1700e to 1700s and then turned down.  When I got back to my house I had to add a quarter so I did that on 1400e.  

Today I went for a run on my own after I got back from clinicals.  I was kind of tired and just felt like taking another easy day.  I ran from my house down to 1300e, then took that all the way to South Temple and then turned and went up Virginia Street.  I took that up to 11th Avenue, and stayed on that road all the way up City Creek to about where the road splits.  I stretched for a minute and then went back the same way.  It was a nice run :)

Today for practice after the track warmups I was in charge!  For about a minute, I decided that we were going to do 8 miles.  We ran down to Liberty Park and did laps around the perimeter going clockwise.  I ran with Bill and Ben the whole way.  We did I think 3 laps around the perimeter and then for the last part we ran to the drinking fountain before leaving to go back up to the school.  Then we did our crunches, pushups, and arm swings.  

Today as part of the track warmup we did team strides out in the field, we each had to do 6.  My team dominated!  And when we finished we all did 25 pushups.  Then for the distance run we ran along 1300e to Sugarhouse Park, doing a partial outer lap up to about Highland where we reached 3 miles so we turned and went back the same way.  Then we did our crunches, pushups, and arm swings as we waited for Abigail to get back so that we could eat the cupcakes we brought in celebration of her birthday!!!  Happy Sweet 16 Abigail!!!!! =)

This morning I enjoyed my day off school with a morning run after getting to sleep in and eat breakfast :)  I ran from my house up 1300s to Foothill, then I went north all the way along the curve to Guardsman, and then I followed the Shriner's route.  I got up onto 11th Avenue for the turnaround.  I turned around at a little after 5 miles because I had done a lap around my block at the start because I decided I wanted to go in shorts instead of  tights.  It was a very nice day :)  I went back the same way I had come :)  Then I did my pusups, crunches, and arm swings before getting weights and going outside for lunges, squats, calf raises, and the other things I can't remember the name of. 

This afternoon I went for another 10 miler after I finished clinicals.  I ran along 1500e to Sunnyside, and then went up above the zoo and then along Wasatch Drive to Thunderbird, then on Foothill up to the flagpole.  I went back along Foothill to Sunnyside, then on Guardsman I cute over and down to 1500e, then had to add a few blocks out and back when I got to my house.  Then I did my crunches, pushups, arm swings, weighted lunges, squats, calf raises, and the other drill.  Then I finished off with a nice 10 minute ice bath :)

Today for workout we left the stadium and ran up Sunnyside.  We did our 5k course backwards, going up the This is the Place start route, then since Natalie and I had the Garmins we chose to go up to Wasatch Drive instead of up the canyon :)  We ran along there until we reached 5, then we turned around and went back the same way.  Later at home I did my crunches, pushups, and arm swings, then my weighted lunges, squats, calf raises, and militaries.  Later I took a 10 minute ice bath.  

Today we enjoyed the non school day (well, except for Natalie who had to go take the ACT) with a nice weather workout at 1 o'clock.  The sky was so blue!  We started with a mile warmup, then stretching, then another mile and then a mile of speedchanges with a lap recovery.  Then we changed shoes for 1000s.  We were doing 5 with a lap recovery after each, and I was supposed to hit between 3:20 and 3:25.  My times were 3:19, 3:19, 3:22, 3:22, 3:23.  My splits for 200s, 400s, 600s, and 800s were pretty even for each of them.  After the last recovery we changed shoes back and ran up Sunnyside a mile and a quarter and then turned and came back for cooldown.  I got sunburned from the workout!  Later at home I did my core, instead of crunches today I did the core Emily showed us, then I had my regular pushups, arm swings, weighted arm swings, lunges, calf raisers, and militaries.  

Today after school a few of us magically met up at Sunnyside instead of practice for some reason.  We did a lap around the park, and then 10 strides, which brought us to a mile and a half, and then we did another lap.  Then we decided to run to Sugarhouse.  We left the park at the higher crosswalk and stayed on that road all the way down to the gully where it met up with 1500e.  At the park we did our lap going clockwise and then when we had done a full lap we continued up to 1900e, which we took all the way back to Sunnyside.  When we got back we had to do another lap to finish up with 10 for the day.  When I got home I did my crunches, pushups, and arm swings, then my weighted lunges, calf raisers, and squats.  I didn't want to do militaries because those were kinda hurting my shoulders.  Later I took a 10 minute ice bath.

Today we got our team warmup and drills done fast.  Then we went to the weight room for wall sits, planks, and standing on one foot.  The music was too loud that the football players were playing, though they did play Justin Bieber which Natalie, Abigail, Amanda and I had fun singing along to haha :)  When we started the run it was hailing.  We went out on 1300e, the wind was to our backs then.  We ran part of a lap at Sugarhouse, but when we got up to 1700e we did part of the cemetery route.  We cut down to Parkway Avenue and all the way down to Alden, then kept going south and east, and we almost made it to 3300s on Imperial Street when we reached 5.  The way back it was kinda cold running into the wind, but before we had gone very far it stopped raining!  And we could see the sun!  And we saw a rainbow!  We just went back the same way we came, and it was a very enjoyable run :)  Later at home I did my crunches, pushups, arm swings, then weighted lunges, squats, and calf raises.

Today we had a speed workout on highlands track.  We met inside Sugarhouse Park like we do for cross country summer workouts.  After talking for a while we started our warmup of a big grass loop around the park.  Then we did 4 laps of speedchanges on the track.  We changed shoes while Bill went and got some tools from the car so that we could shovel snow and ice off of the south side of the track where it hadn't melted because of the trees in the park.  It was interesting scraping ice off of the track haha, and trying to scoop the ice away from the drains was tricky, my shoes got totally soaked during one of the attempts :P  but they dried during the workout.  Finally when we had cleared lane 1 we did a few strides before starting.  First we did a mile, we were supposed to run between 5 and 10 seconds slower than our PRs, so Bill told me between 5:15 and 5:20.  I hit 5:32, and then we all took 2 laps recovery.  Then we did two sets of four 400s at 800 pace and Bill told me to hit between 1:10 and 1:13.  We just had standing recovery for those but 2 laps recovery after each set.  My times were 1:13, 1:11, 1:12, 1:13 for the first set and 1:15, 1:14, 1:13, 1:14 for the second set.  After the second recovery we changed shoes and did another 2 laps on the track before going out for another big loop in the park for cooldown.  After we finished, Bill gave us cinnamon rolls!  When I got home I did my crunches, pushups, and arm swings, and then weighted lunges, squats, and calf raises.  

This afternoon I drove up to Shoreline Trail by the zoo and went for a nice run up there.  I went out 2 and a half miles and back, which got me around the construction at Red Butte just to the road that we go up sometimes.  I should have worn my old shoes because I had thought about the mud haha.  I didn't fall ever but my shoes are caked with mud now!  After I got home I did my crunches, pushups, arm swings, and lunges (no weights on those today), and then I did weighted squats and calf raises.  After I finished that I went to Steiner and went pool running for 20 minutes.  

This morning we had a workout at Liberty since there wasn't school.  We met at the drinking fountain and for warmup we did a lap around the park and then over to the morse code start line (the beginning of the two dots and the lines system, I just started calling it morse code haha).  That was just over 2 miles, and then we got going on a 6 mile tempo run on the sidewalk.  Bill had told me to hit between 7:00 and 7:15 but going out I felt pretty good and ended up finishing with an average of 6:39s.  I didn't check my times at each of the miles, I just occasionally would check my pace and my average pace.  I knew that they would be different at different parts of the park because some were uphill and some were downhill.  After we finished we went over to the woodchips and finished the lap we were on and then did another lap for a 2 mile cooldown and bringing us to 10 for the day.  On the way home Natalie, Abigail, and I practiced our choir songs to a CD in the car haha.  At home I did my crunches, pushups, arm swings, then weighted lunges, squats, and calf raises. 

This afternoon we had workout at the oval.  The manager wanted to talk to Natalie and me about making sure everyone pays if they aren't on the team pass, that was weird.  We started with 4 laps warmup and then stretching, then another 4 laps followed by 4 laps of speedchanges and a lap recovery.  Then as we changed shoes it took us a few minutes to get a hold of Bill to get our splits.  Finally we got them and then jogged over to the start of the 800s.  We did two, I was supposed to hit between 2:30-2:33 for the first and 2:33-2:36 for the second but I was too slow and hit 2:37 and 2:39.  We had a lap recovery after each, and then we did two sets of five 300s with jogging recovery back to the start and a lap recovery after each set.  My times for those were :55, :55, :55, :54, :54 and then :54, :55, :54, :55, :55.  After the last recovery lap we changed shoes back and then did 5 laps cooldown.  Later after I got home I did my crunches, pushups, arm swings, then weighted lunges, squats, and calf raises. 

Today we had a longer track team warmup than we usually do. After the regular warmup, stretching, and drills we were separated into 4 groups and went through 3 sets of rotations of drills with the coaches. Those included wall sits, planks, high knees, step ups, stairs, and high knees with bands around our elbows and knees for resistance. Then we all did a lap around the block together to finish it up.  Then distance went for our run.  We ran along 1300e to 2100s, then cut down to 900e and came back north over to 900s where Dakota and Taylor left and went back up to the school.  The rest of us went down to Liberty and then went on the road in the park backwards of the Salt Lake half marathon course.  We exited the park on 500e and 1300s and then went to 1700s, then cut up to 700e and went back over to Liberty.  Then we did a lap on the park's perimeter going counterclockwise and then we took a drink at the fountain before heading back up to the school.  After I got home I did my crunches, then 2 of the abs workouts Emily taught us, pushups, and arm swings, then weighted lunges, squats, and calf raises. 

Today after the long and ridiculous meeting I went for a run with Natalie and Ben.  We were all pretty angry so we were flying along 1300e!  At South Temple we cut down a block and then went up north a block, and then we cut down again and then up again, and we did that all the way to 11th Avenue.  We ran along 11th part way up City Creek and then cut down through Memory Grove.  Then we just went back up to 1300e on South Temple and then along 1300e back to the school.  I didn't have time to do my core right when I got home but I did it around 10:30 at night.  

This afternoon I had the privilege of getting to do a workout on the new track at the U (not with their team though, that's against the rules).  We started with a mile warmup, then stretching, then another mile followed by a mile of speedchanges and then a lap recovery.  Then we changed shoes.  The speed was 2 ladders of 800, 600, 400, 300, 200 with varying recoveries and a lap after each set.  My goal was to hit 5:00 mile pace on them, which I did for most of them except for the 800s.  My times were 2:37, 1:55, 1:14, :58, :37 for the first set and 2:38, 1:56, 1:17, :55, and :33.  Bill ran with me on the last 2 so I had to outkick him or stay with him.  It took us a while to figure out the distance, I won't even write down the recovery distances because it was so confusing :P  but all of that totaled almost 5 miles, and then I just had to do 7 1/2 laps cooldown.  Later when I got home, for core I did the drills Emily taught us, my pushups, and arm swings, and then weighted lunges, squats, and calf raises.  When I had finished that I stretched for a bit because my right quad is kinda tight right now.  

This morning I got up and ran to Sugarhouse, did 2 laps on the outside, and came back.  Then I had to hurry and get ready for my day activity for prom so I wasn't able to get my core in.

After being dropped off in Kaysville after the day activity, I ran 5 miles out on a trail behind the house where I was staying at.  Carissa and Abigail rode their bikes next to me, we just went out 2 and a half and back.  Again I did not have time to get my core in because then I had to get ready for dinner and the dance.  Oh well, it was worth it!

Today after our track warmup and drills we did some sprints as a team.  We were separated into 3 groups.  We went up to the C floor and sprinted all the way down the hall, then jogged up to the D floor and over and down to C again, then walked out on the 400 wing and back.  We did that 6 times, figuring that was about a mile.  Then distance went for our run.  We started by going south on 1300e and then turned at 1300s going east.  We ran all the way up to 2100e, then turned and went north and cut onto Foothill where the roads crossed.  We ran on Foothill for a bit, and then cut up one of the roads into U campus.  We ran down around the soccer stadium then up on the road above the track.  Then we headed into the Avenues, and Bill made us doorbell ditch Ben's house :P  he picked a number from 1 to 10 and stupid me guessed the number he was thinking so I had to do it, but I made Nat come with!  Then we finished our run by going to Shriner's fountain and then heading back to the school on the Shriner's route.  When we got to Sunnyside we kept going and then went along 1500e to 1300s, then cute back down to 1300e and went back to the school.  Later when I got home I took a 10 minute ice bath, then did my crunches, pushups, arm swings, then weighted lunges, squats, and calf raises.

Today we had our workout up at the track because it was so nice out!  We started with 2 laps, and then stretching.  Then we did some drills before separating out with our coaches.  With Bill we did a mile, stretching, another mile, then a mile speedchanges followed by a lap recovery for our warmup.  Then we changed shoes and got on the line for two 800s, again my target pace was to hit between 2:30 and 2:33.  I hit 2:32 for both of them!  And had a lap recovery after each.  Then we had two sets of four 400s, I was supposed to hit between 1:12 and 1:15 for all of them, for the first set I hit 1:12, 1:11, 1:11, 1:13, then took a lap recovery, then on the second set hit 1:14, 1:14, 1:14, 1:12.  Then we changed shoes back and did 10 laps cooldown to bring us to 10 for the day.  Later when I got home I did my abs, pushups, and arm swings, then weighted lunges, squats, and calf raises.  

Today we set up the metal bars around the track and handed out uniforms.  I cut my hand on one of the bars which was lame :(  Once we had finished with that we departed on our run.  It was kinda windy when we started but it wasn't that bad.  We ran up Sunnyside to Foothill, then turned so we did our 5K course but backwards.  After we had passed through This is the Place Park, we turned and ran up Wasatch Drive for a bit.  We ran out until we were at 5 miles, then turned and went back the same way.  By then it was raining lightly but it still wasn't that bad.  The last 3 miles it started to rain more but since we were almost done it wasn't that bad.  When we finished we hopped in the cars and went to get food at John's house! :)  Later when I got back to my house I did my crunches, pushups, arm swings, then weighted lunges, squats, and calf raises. 

Today we started the track workout with a warmup of 2 laps and then our stretching circle.  Natalie and I were in the middle, it was pretty epic!  After that we did some drills and then separated out into events with our coaches.  Then we did 10 strides on the grass.  After that Bill had us get the hurdles out and put them on the opposite side of the track, ready for easy set up for tomorrow.  Natalie and I are pretty good at steering a cart full of hurdles, we sang the shopping song!  And as we passed some of the sprinters practicing handoffs Tolbert gave us some Saint Patrick's Day tattoos!  After we unloaded the hurdles we took the cart back and reloaded, but then the tires were flat so we had to move the hurdles to another cart.  We let RJ take that one and then we went and put our tattoos on our quads!  Mine is a leprachaun and Natalie's is a clover! :)  Once all the hurdles were in place for easy set up for tomorrow, we went for our run.  We counted the warmup and strides as 1.15 so we only needed the run to be 8.85.  We ran to Sugarhouse Park, did a lap on the outside, and then we went on the road.  We did a lap where we stayed to the outer edge of the road, but we did a lap in every parking lot!  There were a lot of turns but we got our miles so it works I suppose.  Then we ran back to the stadium along 1500e the way we had come.  After getting home I did my crunches, pushups, arm swings, then weighted lunges, squats, and calf raises, and finished off with a 10 minute ice bath :)

Today we had a practice meet with Judge and Murray.  We hosted it.  We started with 2 laps warmup and then stretching, then the distance girls hurried and continued to warmup, I did an additional 2 laps and then 4 laps of speedchanges.  Then we had a little bit more time than we thought before our race so I did another 4 laps.  Then I got my spikes and headed over to the line and did some strides and drills.  Then we got on the line for our first race of the season!  Going out I took the lead and then just held onto it the whole time, and kind of guessed where Natalie and the others were from where I heard cheering from.  My first lap was a 1:13, and at the 800 I was at 2:35.  Third lap I was at 3:55, and I finished in 5:14, just one second off of my PR!  Hopefully I'll be able to break that at the next invite, we'll see!  After I finished I hurried and changed shoes and did 2 miles of grass laps until I had to get my spikes and head over to the line for the 800.  Again I did some strides and drills, and then got on the line.  I took the lead from the start again, and this time figured that the other girls would be able to stay closer for longer so that gave me more motivation to push so that I could stay ahead of them.  I don't remember my first lap split, but I finished in 2:29, a new PR!  Right after I got off the track and before I changed shoes I ate a chocolate cupcake that our wonderful team managers brought :)  Then I changed shoes and did 3 and a half miles cooldown of grass laps.    

This afternoon after choir practice and cleaning up the camp chairs from last night, and after only 6 hours of sleep, Natalie and I went for an easy paced 10 mile run.  We started at my house, then went up to 1500e, and over to 2100s then up to 1700e.  We missed the light, which was unfortunate because we had to stop running and stop our watches.  What a pity.  When the walking man popped up we went south on 1700e and followed the roads like we do for the cemetery loop route.  At the cemetery we did a loop backwards of what we usually do because it looked like they were setting up for a funeral so we didn't want to run by that part, and we cut the loop a little short on the way out.  Then we ran up 3300s to 2000e and went north, we yelled and put our arms up as we went through the tunnel under the freeway!  Then we ended up back on 1700e, and then had to stop at the light at 2100s again, oh well...  Then on 1500e we ran back towards my house, but we went to the gully and turned around because we were a bit short of 10.  After we were done I stretched for a few minutes, my legs were so sore!  And then I did my weighted lunges, squats, and calf raises.  Then I did a 10 minute ice bath, and while I was warming up from that I did my crunches, pushups, and arm swings.  

Today the weather was not looking good when we arrived at the track for workout.  It took a while for people to show up other than distance, but they came.  We started with 2 laps warmup and then our stretching circle followed by drills.  Then for the distance workout we had an easy day because the Davis Super Meet for the girls is tomorrow.  We stayed on the track, we did 2 miles of warmup, 2 miles of speedchanges, and 2 miles cooldown.  We did all of them going clockwise.  After  the speedchanges my calves and shins were very sore but after the cooldown they felt a lot better!  Then I did my crunches and other abs stuff and pushups while still at the track.  Then when I got home I stretched for a bit, then did my weighted lunges, squats, and calf raises.  Then I took a 10 minute ice bath, and did my arm swings afterwards.  Then I made some spaghetti with Abigail :)

Its days like meets when I wish there was a way to put all of my events in the race entry, but since I can only put one I'll just tell about each race in a different paragraph :)

 After getting off the bus I started with a 2 mile warmup with Natalie, Amanda, and Abigail.  We went out past the javelin field and along the sidewalk as it curved, and then went down a driveway that went by the north side of the track and around Davis' parking lot and then we went between the school and the auditorium, then around to the side of the school by the stadium, which got us a mile, and we did another lap to get us to 2 miles warmup.  Then we got our shoes and headed down to the field by the start to change shoes, stride, do team prayer, and get on the line.  It was around then that Amanda said the best quote of the day: "You ask me how dedicated I am.  Well, there are cookie crumbs in my spikes", totally the best quote ever hahaha!!!  There weren't seed lists so we just started wherever on the line.  I was in the 3rd or 4th lane.  Going out I took the lead within the first 100 meters and then just held onto it the whole time.  I could hear the girls behind me which always scares me to go faster because I worry about them catching me and passing me and then more girls passing me because of already being passed.  So I was able to create a little bit of lead, though I don't know how much by.  My first lap was a 1:12 or 1:13.  I kept pushing and came in at the 800 at 2:32.  The third lap was going to be tough, and Bill had told me I've got to break out of my 1:20 third laps.  I don't remember my third lap split, it might have been a 3:48, but I finished in 5:08.11, which is a new PR and qualified me for state :)  Afterwards I changed shoes and then did another 2 miles for recovery.  Then I stretched out for a bit; Natalie, Amanda, and I had fun doing alignments for down dog, we used Natalie's long sleeved shirt for a belt.  

 A while later it was time to begin warming up for the 3200.  I did a mile and then went to get my spikes and my Gu and head down to the field for strides.  I wore gloves for this one because in the 1600 my arms had gotten cold, and it was a bit colder now.  This time on the line I started in lane one, and going out I took the lead and again held on for the whole race.  My first lap was a 1:11 or 1:12, I don't remember but I know it was one second faster than my first lap for my mile was.  I don't remember my other lap splits, but at the mile I was at 5:20.  I really do need to improve on not letting my pace slip into 1:20s after the third lap of the race.  After the mile I began to pass some girls so I was able to gain steam by working towards catching and passing them.  On one of the laps on the straightaway there was a group of 4 girls that I needed to pass and I had intended to just go in between them but I accidentally ended up getting myself boxed in so I just had to go around the outside and I accidentally stepped on one of them and I felt bad :(  I said sorry and just kept going.  Going into the final lap I was at 9:37.  I could feel the tiredness in my legs by then, Bill had told me to start going at 1000 left.  I finished in 11:01.29, which is an outdoor PR and also is the meet record :)  The old record was an 11:17 from 2008.  

Next we did a 4x800 team with Amanda, Natalie, Abigail, and me.  We just stayed on the field after the 3200 because there wasn't time for anything, so we just did strides and worked on handoffs.  At the start of the relay Amanda got us into 3rd, and then Natalie and Abigail both worked on closing on the team ahead of us.  Davis had a team way up in front but we were pretty close with the second place team.  When I got the baton I went right after that second place team and passed them at about 100 meters.  Then I just worked on holding them off.  I passed a team who we were a lap ahead of, but Bill and the others didn't know that they were a lap behind so they told me that there was a girl getting close which scared me to go faster.  Afterwards they realized that that team was a lap behind but nothing wrong with getting someone to push because they thought someone was there.  The final time in the relay was 10:35.8.  Afterwards I did 6 laps cooldown on their track to get me to 10 for the day.  

After getting home I went and enjoyed some tacos with Abigail :)  and then I took a 10 minute ice bath.

Today I went to the Super Meet to watch the guys races.  I did my running while I was out there, I did warmups and cooldowns with my friend Ben from Weber.  First we did 2 miles, and then after his first race we did 3 miles.  Then for his second event he warmed up 2 miles and then I did another mile on my own after, and then after his second race we ran 2 miles together.  When I got home I did my crunches, pushups, arm swings, then I did my lunges, squats, and calf raises without weights because I was too lazy to go to the basement to do them.  

Today at the track we started with a team warmup of 2 laps and then stretching.  Then, still as a team, we did some dynamic drills.  We went to the east straightaway and started with 50 meters of high knees, then stride for 50 meters, then jog over to the bleachers on the other side for stairs, and then jogging over to the start again for a different drill.  After the high knees we did butt kicks, skips, and grape vines twice but a different direction each time.  Then we broke out into groups with our coaches, for distance we did 2 laps and then did fartlek.  We did 10 sets of 1 minute on 1 minute off, which got us 13 laps.  Then for cooldown we needed 4 and a half miles to get us to 10 for the day.  We ran up Sunnyside to Foothill and then over and down 500s all the way down to 1300e, then over to 800s and up, but we were going to be short so we did a loop in the stadium parking lot before going up to the stadium where we finished with 2 grass loops and a track lap.  Then Natalie and I enjoyed the Twinkies that we purchased at the grocery store before our workout :)  When I got home I did my abs, pushups, arm swings, then weighted lunges, squats, and calf raises.

Today there was hardly anyone at practice but we did our team warmups as usual with who we had.  We did our 2 laps warmup, but then we stretched in the equipment room because the track was wet where we usually have our circle.  Then we did some dynamic stretching with Tolbert, he had us to high knees, butt kicks, lunges, power skips, squats, side steps, and a few other things that I can't remember...  Then we started our distance workout, we did 6 laps warmup and then 8 laps of speedchanges followed by 8 laps cooldown.  When I got home I did my crunches, pushups, arm swings, weighted lunges, squats, and calf raises.  Then I did a 10 minute ice bath, Bill is hoping that I can get possibly 2nd at the race tomorrow :)

This morning after arriving at the starting line for the 5k I started a warmup with Abigail and Ben from Weber.  We went up along Wasatch Drive behind the zoo and turned around when we hit a mile.  Then Ben and I kept running in the parking lot to get up to 3 miles for the warmup.  Then I went and changed shoes with Natalie and we did strides by the line.  Then we did our cross country cheer with Abigail and Sarah :)  When the race started I went out hard because I knew from experience at the circuit races that not starting out fast is a mistake because it is hard to catch up to the lead women later in the race.  There was one lady in front of me so I caught up to her, but then she passed me back and 2 other ladies passed me.  After we got out onto Sunnyside and were going down to the post office I decided that I was going to try and move past them all at that moment and see if I could hold onto a lead.  So I surged and passed all three of them and never saw any of them for the rest of the race.  My first mile was a 5:26, I wonder what I would have done on a flat course.  Coming down to where the course goes onto Foothill there were people that were cheering "First woman" at me, and after I had passed I heard them cheer on the second woman as well so I threw in another surge in case one of the other women was close.  My second mile was a 10:52, so I stayed even which was kinda cool.  The last mile I really pushed down to the stadium because at team workouts when we are running down Sunnyside I tend to fall behind the group at this part so knew it might be a weak spot for me.  When I got to the track I started to kick since it was only 300, and I wanted to finish strong.  I finished in 16:44, my first time breaking 18 minute but also breaking 17!  Haha too bad its downhill so it doesn't really count though :P  But now I have a goal to break on a flat course.  Afterwards I did a 4 mile cooldown with Amanda, Ben, and Greg.  We just went along 1500s to 2100s and back and finished with a partial lap on the track to get us to 4.  Since this was the first circuit race and I took first, for now I have the most points!  But I'm guessing that might not last very long, but I'll enjoy it while it lasts!

Today at the track we started with the team warmup of 2 laps and then our stretching circle.  Then we did 2 sets of the Flannagan circuits, followed by some fall and gos and blasts.  Then we separated out with our coaches.  For distance with Bill we did another mile on the track and then headed to Sugarhouse.  My arches were sooo sore from doing toes pose in yoga, and my legs were just about dead and ready to fall off they were so sore probably from Saturday.  I did get in some good abs work in yoga though.  We ran along 1500e to Sugarhouse, Natalie and I just missed the light going into the park and had to wait for the next one, that was a shame... I tied my shoes very loosely at this light and then my arches started to feel better, though my shoes weren't even very tight in the first place :P  In the park we started on a road lap, and then when we got to the 400 hill along the state course we ran it 5 times, though we only went to the point where the sign for the pavillion across the road is.  Then we jogged back down.  When we had finished our 5th we kept running on the road over to where the rose gardens are, where the first hill of the state course is, and we did that one 5 times as well.  Then we did a backwards outer lap and then left the park on 1500e.  I ran the light early because there were no cars and then it took the others until to gully to catch up with me, then I just stayed with them.  My legs were burning and hurting really bad but I didn't want to stop because I knew starting again would probably be really hard.  We ran up the road by the gully, and then when we got back to the stadium we finished with 2 laps to get us up to 11 miles for the day.  Bill had planned on us doing two 300s but thankfully he changed his mind on that.  When I got home I did my crunches, pushups, arm swings, then weighted lunges, squats, and calf raises.  After dinner I went to the pool with Abigail for 20 minutes of pool running which felt really nice! I'm hoping for a good workout tomorrow and then good races Wednesday and Saturday :) 

Today we started our workout at the track with the usual team warmup of 2 laps and then the stretching circle.  Then we did some drills before breaking out into our events.  With Bill we did 2 miles warmup and then a mile of speedchanges, followed by a lap recovery.  We did the warmup in opposite direction, and the guys turned around for the lap recovery but Natalie and I didn't because we decided to play chicken with them, we won :)  Then we changed shoes and got on the line for a mile.  I was supposed to hit between 5:20 and 5:30, my time was 5:30 and my splits were 1:19, 2:45, and 4:09.  Then we took 2 laps recovery.  After that we did ten 200s with standing recovery.  Bill told me to try to hit 35s in the 200s, my times were 33, 33, 33, 33, 32, 32, 33, 33, 33, 33 :)  I am glad that I was able to stay consistent through all of them, especially on the last few because my legs were really tired and I could feel it!  After those we changed shoes and did 3 grass laps and a track lap for cooldown.  When I got home I did my crunches, pushups, arm swings, then weighted lunges, squats, and calf raises.  Then I took a much needed 10 minute ice bath.

Today at the meet I barely had time to warmup before the mile.  I got in 2 laps and then had to change shoes and got in some very short strides.  They ran the guys and girls together which was awesome because its what I had hoped they would do :)  I started in lane 1 on the right side, I was next to 2 Highland guys.  Getting out into the right position was hard with all of the guys there but by 200 meters only RJ was ahead of me.  Then one of the Highland guys passed me to get up to RJ and they battled each other for the rest of the race.  My first lap was insane, 68 seconds which is actually a 400 PR for me haha.  So I knew the rest of the race it was going to be tough to keep my pace up.  At the 800 I was at 2:30, then at 1200 3:52, and I got outkicked in the last 100 by a Highland guy but I finished 1 second behind my PR which was awesome!  And considering how tired my legs were it was a great time too!  Then we changed back to our trainers and went out to the road in Sugarhouse for a distance workout.  Bill showed us a green and white line and told us about a red line, they are on the road inside the park from just south of the river to up the hill by the rose gardens.  We were doing eight 400s, for the recoveries on the uphill ones we went to the gate and back and for the other one we ran back on the road until a light post and back.  I hit most of them in 1:39 for the uphills and 1:32s for the downhills.  They were slightly longer than 400 meters but whatever.  Then we ran back into the stadium and needed three quarters of a mile cooldown so we went up to the driving range and followed the lines haha, best cooldown ever!  Later when I was home I took an ice bath for 10 minutes. 

Today we started with the usual team warmup of 2 laps and then stretching.  Then we did some drills as a team, these included lunges with twists, leg lifts, planks, high knees, butt kicks, high knees and butt kicks, pops, alligators, some crawling drill thing, arm swings, karaokes, there were a lot so I probably forgot a few.  Then we split into our groups.  For distance we ran to Fairmont Park and did 10 strides.  Then we ran back along 900e and then up 900s.  My calves felt really sore coming up the hill!  Then I just had to come into the stadium to get up to 6.5, then with the team warmup I got to 7 miles for the day.  When I got home I did my crunches, pushups, arm swings, weighted lunges, squats, and calf raises.  Later I took a 10 minute ice bath.

Today we got to enjoy a nice sunny practice with the sun right above us because we had an early out from school :)  We started with the normal team warmup of 2 laps and then stretching, then we lined up on the football field for drills.  We did lunges, then strided to the other side of the field, and then side lunges going back which I had to start over half way through because I was throwing in skips between them so I wouldn't have to as many haha... that plan failed.  We also did high knees, butt kicks, high knees and butt kicks, toe touches, fall and gos where the last person there had to do another one and blasts where we had to another one if we were last, and I was last so I had to do it again :P  Oh well.  Then we finished with all of us laying across the field in a line for high knees over everyone.  Then we got into groups with our coaches.  For distance we stayed on the track, we did laps in a clockwise direction the whole time.  We did a mile warmup, 2 miles of speedchanges, then a mile and a half cooldown.  Then I practice hurdles for a little bit with Abigail.  I did some at the 300 hurdles marks and I practiced 100 hurdle marks too, its hard going over them when they are so close together!  And on one of them I collapsed after I landed, I didn't even hit the hurdle anything so it was just weird :P  After I decided I was done with hurdles for the day I went and got an ice cup which I stocked the freezer full of yesterday and I massaged mainly my calves and shins, and I did my hips a little bit too.  Then I had to make more ice cups because we went through almost the whole freezer full today!  I don't know how there is going to be enough room in the freezer for the otter pops that the freshmen are going to bring, we'll figure that one out when the freshmen actually bring them I suppose.  When I got home I did my crunches, pushups, arm swings, then weighted lunges, squats, and calf raises.  Then I stretched for a few minutes before getting into a 10 minute ice bath.  

This morning after arriving at the meet we took a potty break before starting our warmup for the mile.  We did 2 miles around the campus, we ran part of what had been on the Orem-Kiwanis cross country course, though it looks like there probably is a new course now because of the new track and a bunch of other construction.  Then Bill went and checked us in so Abigail, Sarah, Natalie, and I just did drills and stretched while we waited for Bill to come back.  My hips were feeling very sore from the hurdle stuff I've been doing so I'm probably going to have to stop those this next week to be careful before Arcadia.  After being checked in we still had a while before we could go into the bull pen so we did 2 laps around the block that the track is on.  Each lap is about 3/4 of a mile so that brought us up to 3 and a half miles total warmup for the mile.  Finally we got our stickers and heat assignments and changed into our spikes in the bull pen.  I was number 1 so I got to start in lane 1.  Before they walked us over to the start line Natalie and I did some strides just outside of the bull pen.  Then we did more strides when we were out on the line.  We had to line up at the dotted line before they said runners set to get up to the real line, we had to hop there as the officials demonstrated for us haha.  Going out Summer was at the front of the pack in the first 100 but I moved up and then I had the lead, and Shea came with me.  The first lap was a 73 and Shea continued to just stay with me.  At 600 meters I thought to myself that since it was only 1000 left I should try to pick it up and gap Shea.  At the 800 we were at 2:34, I guess since I'm not really used to having people with me I relaxed the pace a little bit and just went at Shea's pace.  Finishing the third lap and with 500 meters left in the race was when Shea broke away from me.  I heard her coach telling her to break hard and I knew my only chance would be then to go with her but I couldn't make myself do it so she gapped me.  Then with 300 to go I couldn't get my legs to go and at 200 meters left I got passed by a girl from Mountain View.  Then with 100 to go I got passed by a girl in purple.  My time was 5:12.52.  My hips were just too tired to push, hurdles yesterday were probably not a good idea.  Afterwards I watched the guys races, and then I put on my trainers and went for a mile and a half cooldown out to a roundabout and around it 3 times and back :) 

After the mile we played Scrabble to pass the time, Bill takes forever to take his turns!  And then after the game was over I tried to take a nap, but found it impossible when laying next to a wiggly Abigail who kept kneeing me and elbowing me :P  Finally it was about time to get warming up for the 3200, I took a potty break with Amanda and Sarah and filled our water bottles, then as we were walking back down the others caught up to us on their warmup.  Back at the tent I took my Gu and some ibuprofen and then put on my shoes and started warming up.  We did 1 lap around the block for warmup and then Bill checked us in and we got our shoes and headed to the bull pen.  Again I was sticker number one, and Natalie was number 3.  We did strides on the track while they finished up the guys 200s.  Then we lined up but it took a while to get started because some girls had the same number so we had to wait while they fixed that, I just did more strides.  When we started I got out well and took the lead immediately but the officials fired the gun because one of the girls shoes fell off.  The second start I got out probably just as well as the first one, taking the lead immediately, then I just kept creating a gap.  My first lap was a 73, and my focus for the race was to push the straightaway where the wind was to my back and try not to slip into 1:20s like I tend to do a lot...  At 800 I was at2:36, my legs were feeling really tired in my calves and shins but I was able to push through it and try my hardest to push to the pace I needed to be at.  Thanks to the ibuprofen I didn't notice my hips or my arch which was hurting a little bit, probably also from the hurdles.  At the mile I was at 5:27 so I knew that the second mile was going to be tough to try to get my pace up very much, but I pushed with what I had left.  Going into the last lap I was at 9:52, and I finished in 11:14 so a 1:22 last lap, not so good :(  Afterwards I told Bill that I thought we probably should scratch me from the mile at Arcadia so I can focus on the 2 mile since I made it into the invitational for it, and he told me he had actually already scratched me from the mile yesterday so I didn't need to worry about it.  After cheering on the other girls I changed shoes and then noticed my right hamstring was feeling kind of tight so I got it massaged out by the trainer and then they gave me ice.  They wanted to know if I wanted it wrapped to my leg but I decided to do my cooldown first, so I did 3 laps around the block and then got the ice wrapped to me leg, it felt really nice!  It was nice to continue my winning streak in the 3200, I really hope I do well at Arcadia next weekend and can stay strong all the way through the race, especially with how tough the competition is going to be and watching the races from the past 2 years. 

Today at track practice we started with the usual team warmup of 2 laps and then our stretching circle.  Then we did a few drills before separating into our groups.  For distance we started with 8 laps warmup and then 4 laps speedchanges with a lap recovery.  Then we changed shoes for our speed which was going to be twelve 400s.  I was supposed to hit between 73 and 75 for all of them, and we just took standing recovery between each until we were completely recovered.  My first three were 73, 71, 69, and then Bill said that if I ran my first eight under 72s and if RJ ran his in under 70 then we would only have to do 8.  So that thought motivated me to keep putting forth the same effort on each one.  On the next ones I hit 70 and 72, by then the wind was really picking up against us on the last stretch which was not fun.  After the 6th one I started to hyperventilate a little bit almost to tears, I think I just kind of panicked that on the 7th and 8th ones I was going to slip over 72 and then would have to do 4 more.  Bill had me sit the next one out so I could wait a little longer to get my breathing back, and then I calmed down enough to do 2 more, though my times were 1:15 and 1:16 so not the best.  I felt a little light headed after the last 2 also so I was so glad to just be finished.  Then I changed shoes back and did 9 laps cooldown with Natalie and Bill.  When I got home I did my crunches, pushups, arm swings, weighted lunges, squats, and calf raises.  

Today at practice we started with the normal team warmup of 2 laps warmup and then our stretching circle.  Then we did a few drills, we finished with the high knees line where we step over each other and lay down.  Then I had to do an interview with KUTV because I'm the prep of the week this week :)  They filmed us while we were doing our warmup stuff at practice and made a video for the 6:00 news.  Then we went on our run, we ran down to Liberty Park and did fireman, we did a boys line and a girls line, though Bill was in the girls line...  Then we ran back up to the stadium and finished with two 300s where we start about 5 seconds apart and try to catch the person in front of us and not get caught.  On the first one I went second to last, I didn't catch Dylan, who was in front of me, but I caught the 2 people in front of him.  Then we jogged back over and this time I went first, I didn't get caught.  And then we practice handoffs for the medley team we are doing at the meet tomorrow :)  When I got home I did my crunches, puhsups, arm swings, then weighted lunges, squats, and calf raises.  My legs felt amazing today, we had a nice leg stretching session in yoga today.  After I finished my core I took a 10 minute ice bath.

Here is a link to the video that KUTV did:

http://connect2utah.com/prep-of-the-week-story/?nxd_id=139696

Today when we got to the meet we started with the usual team warmup of 2 laps and then a stretching circle right in the middle of the field.  When it came time for my event I did 2 miles out on a road from the track and then back, and then we were short so I went out and back some again with Amanda and Natalie.  Then Bill had us do drills and strides with the boys, he said he needed us to be sweating when it was time for our races :P  Finally it was time to get on the line, I started in lane one and I took the lead from the start and kept it.  My first 200 was a 33, but then on the home stretch I was running straight into the wind and slowed down some (which I was probably doing anyway).  My first lap was a 71, and then I finished in 2:32 so a bit slow for my second lap...  But I can work on that later.  Next was the medley and I was doing the 800 for that so I just waited on the field as I recovered from the 800.  Amanda and Abigail did the 200s and Natalie did the 400.  Natalie outkicked the Dugway 400 runner as she was bringing me the baton so my goal was to catch the Tooele girl.  I caught up to her at about 300 meters in, and was with her on the windy stretch.  I thought about drafting behind her but I felt like I should just pass her at that point.  That might have been a mistake, from what I heard afterwards she just sat behind me for the rest of it.  I remember with 200 to go I was getting nervous because I could see her shadow and my teammates over there said that she was catching up.  I realized how tightly I was clutching the baton and relaxed my grip a little.  But going into the final 100 stretch she caught up to me and passed on the inside which I thought was weird but whatever.  I couldn't make myself fight the wind for the final kick, that's turning out to be a weak spot for me.  So we finished 2nd in the medley.  Afterwards I needed a mile and a half cooldown so I ran it with Natalie.  We just made a loop out from the track, we went to some aquatic center and went down the slide on a playground!  And finished with laps in a field to the side of the track.  Then Scotty trapped me in my hoodie and I had to wait for Natalie to finish her cooldown to untie me, that was a tricky knot!

This morning I got up early and did an easy 2 miles on 14th, just to 17th and back twice.  I will run again later when I am in California.

When we got to California we just wanted to go to the beach, so we did :)  as far as running... well when we got to the beach, Natalie and I ran across the sand to the water as fast as we could :)  The water was warmer than the air, it felt good :)

I don't know how much I really ran, but it was probably at least 3 miles.  At the meet at South Pasadena Natalie and I did warmup laps around the softball field with Dakota for his warmup.  Then when we got to Arcadia I warmed up a little bit with Natalie for her race, we just did laps around the baseball field and the basketball courts and tents and stuff.  Natalie's race was awesome, she got a 22 second PR and matched my PR for my junior season :)

This morning Natalie had the mile at Arcadia, I warmed up with her again with laps around the baseball fields and basketball courts.  Bill found a bunch of spikes on the ground and a plastic baggie, so we started picking up all the spikes we could find on the ground, and there were a lot!  Again, Natalie ran an awesome race, and on tired legs too!  She didn't really want to cooldown, so we just went to the beach :)  

Again I don't really know how much I ran for warmup and stuff, but I was doing laps at the baseball field and basketball courts like yesterday.  I started them on my own, Bill was busy seeing about getting a pair of spikes from nike for a free trial but he joined after he had gotten a hold of those.  Earlier we had talked about strategies so I was feeling pretty ready.  I'm guessing I might have gotten 3 mile warmup, I don't really know but I just kept going until a few minutes before going to the bull pen.  I took my Gu and then took the borrowed spikes and went into the bull pen and changed into them.  Then I did a few drills and stuff.  They let us out of the tent and sent us right over to the line.  I did a stride on the way over.  Then they let us do a stride out and back before having us line up.  I was seeded number 4 so I got to start on the main line and in the second lane.  Girl 2 was missing so us first 3 seeds had a little more room on the line.  They shoot the gun fast in California!  So fast that the officials weren't ready because some of the girls didn't know to line up on the waterfall start.  Once they clarified that the second start was a success.  I got into a good position going out, I was towards the front of the group and I was able to get a spot on the inside of lane one.  For that first lap I just stayed where I was and moved with the pack.  First lap was a 73.  Along the straight for the other side I decided I wanted to be a little closer to the front of the pack so I went out to the side to move up and then moved in again.  I decided I should only move on the straightaways because after watching some of the races yesterday I had noticed some girls who had run on the outside the whole time and thought what a waste of energy that would be.  At the 800 the pack was at about 2:31.  During the third lap I was able to work up into 4th, we were still in a pack and were just all going with each other still at that point.  Going into the 4th lap the girl in second made a move past the leader and then they picked it up a little but I stayed back a little with the pack.  Then 2 girls moved up from behind and I was in 6th.  Then with us top 6 we were all running in a line instead of side by side.  The leaders at the mile were at 5:06, I was at 5:09.  By then it looked like I was slipping into no-man's land as I was falling behind the top 5 a little but.  But using the big screen I could see that I still had a little bit of a lead on the pack behind me, but that they were closer to me than I was to the girl in front of me.  On the curve on the far side I remember Bill, Dakota, and Natalie all yelling "Fireman" at me which I think really helped. I was able to push like in our workout.  Starting the 7th lap there were 3 girls that came up past me, one of them passed me and then went to the inside but then she slowed down too much so I went right around her and stuck with the other 2 girls that had come.  One of them was really pushing to stay ahead of me but I was not going to let her go.  Going into the final lap I was just behind her, then with 300 to go I started to push even harder and was able to break away from her.  I kept pushing because I didn't want her to catch back up to me.  And I was closing on the girl in 5th too so that gave me more energy as I got closer to the finish.  Going into the last 100 I was able to get up onto my toes and I was closing on the other girl, but she kept looking behind her and then would speed up when she saw me.  I could tell she was scared and really wanted to catch her for having looked back but I finished just .65 of a second behind her.  But I did secure 6th place which got me a medal :)  I liked the nike shoes that I tried, I think the way the spike plate is set up gets me to run on my toes more because it is more comfortable that way.  I did bleed on them though, they were rubbing on the tops of my feet.  Afterwards I changed shoes and ran a cooldown with Bill until I felt like being done.  I'm guessing that might have been 2 miles.  I was very happy with my race afterwards, now I am ready to really focus and do my best in all of my workouts so I can break Rosie's state records! 

Here is a link to the race video:

http://www.runnerspace.com/eprofile.php?do=videos&year=2011&pg=1&event_id=63&video_id=41506&folder_id=1714&offset=3#video

Today at practice as Bill arrived we asked if we could go to Pipeline since we were doing a long run but he said no because it would be muddy :(  So instead we just did our regular team warmup of 2 laps and then our stretching circle.  Then Mansell made everyone do 30 pushups except for me because I was counting :)  Then we lined up for drills before splitting into groups with our coaches.  For the distance workout we ran along the Shriner's route and the up on 11th Avenue and then into City Creek up to a quarter of a mile past the drinking fountain and bathrooms, which weren't working sadly.  Then we just ran back the same way.  I was with Natalie and Bill the whole time until Natalie and I stopped on the way back at the Shriner's fountain and Bill didn't.  Later when I was at home I did my crunches, pushups, arm swings, then weighted lunges, squats, and calf raises.  Then in the evening I took a 10 minute ice bath. 

Today at track practice we had our fun day. The first event was the tied together 400. I was at the back of the chain and Suzette was in front of me, and both of us tripped and got road rash from the track :(  then it was a not so fun day.  The trainer bandaged both of us up, then Suzette had to go to work and I just sat out the other events.  We had been planning on doing speed today but just went for a run instead.  It felt really weird trying not to move my shoulder as to keep the gauze on while I ran.  We just ran 4 miles up Emigration Canyon and turned around and came back.  When I got home I went to kids care and got an x-ray on my hand because it was hurting after breaking my fall.  I have a small fracture in my 5th metacarpal :(  It doesn't hurt that bad though.  So no pushups in my core for a few days I guess. 

Today we were excused early to help set up for the meet, and to try and get a workout in before it started.  While I was still getting ready Bill said it was time to start but I wasn't ready yet and I still had to tape the gauze on my shoulder and put my hair up (which is really hard with one hand) and tie my shoes (also hard with one hand).  Finally I got going my warmup, I was on my 6th lap when I found out it was just supposed to be 4 laps and then 4 laps speedchanges so I started speedchanges on the next lap.  Then Bill said I had to change shoes and start the speed and then I was not happy because I didn't want to change shoes yet because I hadn't done my full warmup and my hair was a mess and I couldn't get my watch on.  So he told me to finish my warmup and sit the first few 1000s out, which I did.  I did another 3 laps of speedchanges and then changed shoes, Scott had to tie my shoes for me.  The group had done two 1000s so I wasn't too far behind, we were planning on doing 5.  I was supposed to hit about 3:15s, or 3200 pace.  The wind was strong going north so on some of the straightaways into the wind I tried to stay with RJ so I could draft off of him.  We had equal timed standing recovery between each.  My times were 3:22, 3:23, and 3:25.  We stopped after that because the other teams had arrived and some of them were kinda being jerks about moving out of lane one.  Then Bill made a deal where I could not do the last two 1000s if I raced 1000 meters of the mile and finished and then if I did the 800.  We did 2 miles recovery from the speed which we had just done.  During the events before the mile my mom put my hair in a ponytail for me so I was happier :) Then before the mile I just went and did strides by the start.  Then Bill told me that the principal had come to the meet and wanted to see me race so I had to race all 4 laps, but I wouldn't have to do the 800 later, so I took that offer.  The mile wasn't too fast, I'm guessing the wind played into that but also I didn't have the best attitude :P  my time was 5:43.  Then I changed shoes back to my trainers again, and my mom had to tie them for me.  Then I did stadium laps for cooldown until I had reached 2 and a half miles, bringing me to 10 for the day.  When I got home later I took a 10 minute ice bath.  And the radiologist called and said I do not have a fracture in my hand, the bone is just bruised so I will not need the splint for much longer :)

Today at track practice we started with the usual warmup of 2 laps and then stretching, followed by drills. Then for the distance workout we ran a warmup to Sugarhouse Park, where we met at the drinking fountain at the top of the hill. Then when everyone was there we went out to the outer edge to start fartlek. We did 10 sets of 1 minute off 1 minute on. After the first one the part of the group that was ahead turned around and ran to the others so that we'd still be close as a group, but we decided after that to just turn around after every other one. By the time I finished my 10th I had gotten in a full lap and had just gotten to about where the road for the maintenance vehicles and stuff go. So we turned around and then just ran out of the park and then back to the track along 15th, with the hill by Bonneville, and finished with a lap on the track to bring us to a total of 8 and a half for the day. Then I got an ice cup and massaged my calves, I don't know why but my lower calves have been so sore! When I got home I decided to stop being a bum and got my core done. I did crunches, arm swings, lunges, squats, and calf raises. I wasn't able to do pushups or weights because of the splint on my hand, but at least I got some of my core done!

Today at practice we started with the usual warmup of 2 miles and then stretching.  Then we split into groups with our coaches.  Before we got to start our workout Bill wanted to talk to us about our races tomorrow.  Then we got to start.  We did 4 laps warmup, 8 laps of speedchanges, and then 2 laps cooldown (originally it was 4 laps but Bill changed it so we could be at an even 4).  Then I ate a blue otter pop! :)  Later when I got home I did my crunches, arm swings, lunges, squats, and calf raises.  Then in the evening I took a 15 minute ice bath.  Good luck to everyone racing tomorrow, either track meets or in the marathon or half or 5k!

Today at the meet after playing iPod idol with Abigail, we went and warmed up with Natalie for the mile.  We did 3 laps around the school and field to the south of it, that was 2 miles.  Then we went to the bull pen where I struggled with the new rules, I had to take my hair ribbon out (actually Natalie and Abigail had to do it for me, I can't do my own hair at the moment) and they were telling us we had to put the stickers high up but I wouldn't because of the team logo (the logos are there for a reason!).  We got a good laugh from Abigail, she raised her t-shirt to put her sticker on and her uniform was on inside out!  After leaving the bull pen we went over by the start to stretch, change shoes, and do strides.  Abigail had an amazing race, getting a 6 second PR, so I had her tie my spikes for good luck :)  Bill talked me into taking off the splint for the race so I did that right before we got on the line.  My hand is bruised all the way through!  When the race started I went out fast and right into the lead.  My first lap was a 70 and I could hear a girl close behind me, I guessed it was Natalie from Skyline and I was right.  She stuck with me the whole time.  At the 800 I was at 2:30.  With 500 to go I think she started to make a move but I surged and she didn't get me then.  But then with a little under 300 to go she moved again and I tried to stay with her then but I couldn't hold on.  So I finished second.  Nat was 5th (I think) and almost qualified for state but barely missed it again, this time by .13!  Afterwards I changed shoes and did 3 more laps like the warmup with my iPod.  

My other event was the medley, I did the 800 leg.  A while before that race I did another 3 laps for my warmup.  Then we got our sticker from the bull pen and a while later headed over to the start.  Bill had told Victoria, Janie, and Madeline that if they got me the baton in under 2 minutes that I would run a 2:25 or better, which would qualify us for state.  At the first exchange Janie was able to secure the lead for Madeline, who kept it and held off a girl from I think West Jordan, and then it was my turn.  For about the first 200 meters I could hear the girl behind me, Tolbert told me she was about 5 meters back.  I kept pushing and eventually she fell off, but I really wanted to keep pushing for the team to qualify us for state.  I don't know my full split, but my last lap was a 1:14.  The team time was 4:23.91 so we qualified for state!  And our girls team took home the second place trophy, which was fantastic since we don't have that many girls but all of us contribute a lot to the team scoring :)

Afterwards I changed shoes back and then ran 2 miles cooldown with Bill.  When I got home I took an ice bath for 15 minutes.

Today since there wasn't school because of spring break we met at the track later than we would for practice when we have school, but that was alright.  Only distance kids were there (surprise surprise) but that was alright, we just didn't do the usual team warmup.  We did the same run as last Monday, along the Shriner's route and then up City Creek a quarter mile past the drinking fountain and bathrooms.  I was with Natalie the whole run, and the guys weren't with us this time which rarely happens!  At the Shriner's fountain we dropped our jackets because we had decided it wasn't that cold.  I was wearing my Arcadia shirt, I really like it :)  Up City Creek the guys were waiting to see how much further they would have to run up.  Back at the drinking fountain and bathrooms, Bill was there.  He had been working at a job and then drove up City Creek.  He started the way back with Natalie and I but we figured he must have still been way sore from his marathon Saturday because right after we got down to the main road we pulled ahead of him.  When we retrieved out jackets at the Shriner's fountain we found that someone had tied them to the no parking sign (Abigail and Gavin :P)  Our average pace for the whole run was 7:21 so not bad.  It had just started to rain as we were coming down Sunnyside.  Also we were catching up to the guys at that point.  After we left practice, Natalie, Abigail, and I got our rainboots and went puddle jumping at the track :)  that counts for our ice baths!  When I got home I did my crunches, arm swings, lunges, squats, and calf raises.  Then later, Abigail and I went and biked with Scott at Steiner for half an hour.

Today at the track again it was mostly distance kids.  We didn't do a team warmup, we just started with our normal warmup of 2 miles and then a mile of speedchanges.  We stretched between the 2 warmup miles.  Then we changed our shoes and listened to what the workout was for the day.  Bill said we would start with two 800s.  I was supposed to hit between 2:30 and 2:35, my times were 2:33 and 2:35.  We took a lap and then a little standing recovery after each.  Next we did 400s.  We had two options, one was that we could do four if they were all under a target pace but six if one of them slipped over, or one until we hit a specific pace.  If I was going for four I would have had to hit 73s or faster.  For one I would have to hit 72, no faster or slower, and we weren't allowed to wear watches or hear splits.  I tried for the one, and I thought I was doing pretty great but then on the last 100 Taylor and Natalie were outkicking me and we all finished in 69.  We just took standing recovery after the 400s.  On the next one  I hit 73, then on the one after I finished after he said 72 but before he said 73 but I did another one anyway, and that one was a 72.  My legs felt great during the whole workout, I think right now its breathing that is the hardest part because of coughing up mucous and stuff :P  After we were done with the 400s we changed shoes and then needed a 4 and a half mile cooldown so we did the VA loop but cut across at Guardsman and then finished in the stadium with 2 grass laps and 3 track laps to bring us to 10.  Later when I got home I did my crunches, arm swings, lunges, calf raises, and squats.  

Today since it was Ben's birthday I went to watch his meet at Clearfield :)  he had to do a workout so I did 2 miles while I waited for him to finish that, and then I cooled down a mile and a half with him afterwards.

Later when I was back in Salt Lake I went for a run with Bill at Liberty Park.  We did 2 laps on the woodchips and then 2 laps on the outer perimeter of the park.  After I got home I did my crunches, arm swings, lunges, calf raises, and squats.  Then I finished with a 10 minute ice bath.

This morning we did a speed workout at the track. We started with the normal warmup of 1 mile, stretching, a mile, and then a mile of speedchanges, and then a lap recovery.  Then I changed to my spikes.  The workout was two sets of 600, 400, 300, 200, and we each had splits we were supposed to hit that had the last 200 picking up the pace as if kicking at the end of a race.  My target times, if I remember correctly, were 1:50 (75, 35), 71 (37, 34),  54 (37, 17), and 36 (34 for the second set).  I don't remember all of my splits but I had a hard time hitting the first few :P  For the first set I hit 1:55 (78, 37), 72, 52 (?), and I think 36, we had a 200 jog before the 200 and then took 800 recovery after each set.  On the second set I hit 1:52 (76, 36), 73 (36, 37), 52 (?), and 31.  Natalie was right with me on the last few which really helped me to push, I think I could have put more effort into the whole workout though :P  Then we did an extra 200 meters recovery after the second set to get us to 3.25 for the speed stuff.  Then we changed shoes back and I went with Natalie and Amanda to Sunnyside Park to cooldown.  We did 3 laps there and then finished with a lap on the track to bring our cooldown to 3.5 and our miles up to 10 for the day.  When I got home I did my crunches, arm swings, lunges, calf raises, and squats.

Later in the evening I went to the gym and biked for half an hour.

This morning I had to get my run done early so that I could go snow mobiling in Kamas :)  I ran from my house along 1500 East and to Sugarhouse, then I did part of an outer lap going counter clockwise but when I got to 1700 East I turned and went south.  I went to 27th and then turned and then continued south again along Imperial Street until I reached 3300 South.  Then I went up to Melbourne, like we do when we do the cemetery run and went back to Sugarhouse Park.  Again I did a partial lap, opposite direction of last time and then I finished going back to my house along 15oo East.  Then I was at 8 miles and I decided I actually wanted to hit 10 for the day so I went inside and grabbed my iPod and ran along 1500e to Sunnyside Avenue and back, which is 2 miles.  Then I went and had fun playing in the snow :) 

This morning Ben came to Salt Lake to run with me :)  We went up to the Pipeline Trail for a nice 10 miler.  I threw in 10 strides during the run because that's what Bill had told me to do today.  The view from the turnaround point was incredible!  And I didn't trip at all :)  And it wasn't as cold as I thought it would be :)  Afterwards I took Ben to Eggs in the City for breakfast and it was a great start to a fantastic day :)

Today at track practice we started with the usual team warmup of 2 laps and then stretching and drills.  Then we did more warmup stuff in our groups with our coaches but we were doing the workout together.  For the distance warmup we did a mile and then a mile of speedchanges.  I didn't change to my flats because I remember Demetrio told me one time not to change shoes when I was sick because it could increase chance of getting injured or something like that.  The workout was 2 sets of an 800 and six 200s, the sprinters did the last 500 of the 800s with us and four of the 200s with us.  For the first set I hit 2:35, :34, :34, :34, :34, :34, :36; I wasn't feeling too great during those so I took a potty break while the others were doing the recovery lap to see if it would help.  It didn't but I still finished the workout, my time on the second 800 wasn't that great, a 2:48, but for the 200s I was able to pull off :34, :35, :34, :35, :35, :35.  Then we all stretched as a group afterwards, that felt nice.  For cooldown we did 5 stadium laps.  When I got home I did my crunches (I switched to some of the core Em showed us for the last 2 sets), pushups (my hand is better!), arm swings, lunges, squats, and calf raises.

Today at practice we started with the usual warmup of 2 laps and then stretching.  While we were stretching though, all hail broke loose!  I was in the center leading stretches so while we were in the middle of stretching our calves and the hail was starting to hurt as it pelted our legs I just stood up and told everyone to move to the shed.  So we finished our stretches in there.  The weather settled enough for us to do our drills outside on the track and then we split into our groups.  For the distance workout we ran down to Liberty and did a lap of fireman.  We did 2 groups again, but this time it wasn't boys and girls :P  Natalie and I weren't too happy about that because as we were finishing the lap the guys started to pick up the pace which was dumb since its just a workout!  But there's just proof that boys are dumb :P  When we were done we finished by running back up to the stadium.  When I got home I did my crunches, pushups, arm swings, lunges, squats, and calf raises.   

Some of the distance girls went up to the North Summit Invite today.  It was supposed to be yesterday but got postponed due to weather.  I was the only girl in the 2 mile so I did 6 laps warmup on the track by myself, and then I got my spikes and headed to the line for my race.  There were 3 other girls in the race, but they were doing the 3200 and I was doing the 2 mile, so my starting line was further back than theirs.  There were some people who wanted to run the guys and the girls together but they couldn't because I was doing the full 2 miles and going for the record.  But I wouldn't have wanted to run it with the boys anyway since it was an invite.  I did my drills and strides by the line, they weren't sure what they were doing so it took them a while to get organized.  Finally they were able to get us some stickers that they wrote numbers on (which they didn't collect anyway :P)  but then they lined us up.  I was on my line and the other 3 girls were up at the regular start.  The officials weren't very loud so I really had to pay attention to know when to line up.  In the first 100 meters I caught right up to the other 3 girls and passed them right away.  The far side straight of the track had a bit of wind but it wasn't too bad.  All around the track people were cheering for me, which was awesome.  All of Park City's team was cheering for me too haha, I heard someone singing 'Oh Susannah'...  I tried to listen to my times at the regular starting line because I figured that might be easier, so when I got there after my first lap I was at 1:17.  After the second lap I was at 2:36.  After 4 laps I got my split at the mile (not the finish line) and that was a 5:33.  I knew I was really going to have to hold on so that my splits wouldn't be too slow for me to break the previous 4A state record of 11:29.  My stomach was not feeling too great but I was still on pace to go for the record and I wasn't going to give up, this was my only chance.  On the curve going into the final straight I could hear Natalie yelling "Every second counts!" to me which really helped.  My goal for the finish was to push the last 600 so I tried to pick it up there.  Hearing Natalie yell the same thing at me again as I was on my last lap coming down the final stretch helped me to go to my toes to kick it in.  And I got the record by 3 seconds!  And at a higher altitude too, also still being a little bit sick but improving each day.  Afterwards I did a mile and a half cooldown on the road.  

Later when it was getting to closer to time for the mile (not the 1600, I was going to go for a state record again) I really was not feeling good.  I called Bill and he said that I should do it to see if I could help Natalie qualify for state.  I warmed up on my own, out a mile and back on the road, and was just trying to make sure that I wasn't feeling bad enough that I wouldn't even be able to run the mile.  There were a lot more girls in the 1600, and there was a North Summit girl who was going to run the mile with me which was awesome :)  We barely heard the official as he was telling the other runners to step to the line.  As we were almost to about 100 meters in the race there was a false start, though we couldn't hear a gun so it was just people yelling at us to stop and there was a lot of confusion.  The clock apparently had not started :P  They lined us up again and sent us off but then at about the 50 meter mark they called us back again.  Third times the charm because that time it worked.  Erica, the North Summit girl, had a quicker start than I did.  We both had to work around the pack in the first 100 meters since we had started behind everyone.  I was not feeling for the right speed so I wasn't able to move up like she was but she held an amazing lead, and Natalie was in second, and she was able to get a gap on the pack.  I just steadily moved up throughout the race, my 2 lap split was in the 2:40s and then I kicked down the final stretch when I saw a girl's shadow moving up closer to me but after I kicked she didn't stay with me.  I finished in 5:37.02 and was just glad to be done.  Erica got the state record for her division though which was awesome :)  Afterwards I did a mile cooldown on the road again.  Then we were on the car ride home and that's when we found out we were supposed to do the 800 as well... Oops, oh well.  I doubt I would have been able to pull off a good 800 anyway.   

Today at track we started with the usual warmup of 2 laps and then stretching.  Then we were doing our drills and one of the lines didn't do one of the drills on the way back so Bill made all of us run a lap :P  Then we separated into our groups.  For distance Bill talked to us first before we began our workout.  We were doing all core stuff today.  We started with 3 sets of step ups on the bleachers, and then we moved to stairs.  We did a set of 5 where we stepped on every step and then a set of 5 where we did every other step and we did that twice.  We were supposed to be getting fast turnover on those.  Then we stretched our calves and after that we did the macarena while we did 3 sets of wall sits.  Then we ran over to the soccer field and did hills, originally we were going to do 10 but we ended up just doing 8.  We ran up the hill, touched the fence, walked down the hill backwards and then jogged back for each one.  Then we did 300s.  Bill put us into groups of 3 and started us at the same time and the goal was that we were each supposed to try to outkick each other.  On the first one I was with Dakota and Natalie, I was last :(  Then we did a set of the Flannagan circuit before doing another 300.  This time I was in a group with Natalie, Caden, Taylor, and Jared.  I was last again but I held on longer and wasn't as far behind.  Then we did ten 100 meter strides on the track.  Since the wind was going north we only did strides to the north and then we jogged back after each one.  When we finished those Bill said it was all we had to do and then we talked about Davis this Saturday.  While he was talking to some of the others I started my  core.  I was able to get in my abs, pushups, arm swings, lunges, squats, and calf raises before we left so I didn't have to do them at home :)

Today after school I went pool running with Natalie, Abigail, and RJ.  We ended up in the shallow end because of water polo practice but we made the most of what we had.  We did 10 minutes warmup, then did 5 sets of 1 minute on 1 minute off, then finished with a 10 minute cooldown.  Then while we were still in the water we stretched a little bit since we hadn't been able to straighten our legs fully without touching the bottom of the pool :P  After we left we went down to the track to pick up our awesome track sweats!  And then when I got home I did my abs, pushups, arm swings, lunges, squats, and calf raises.

Even though my races were in the afternoon I went to the meet in the morning to cheer for Abigail and Ben and other teammates.  Bill told me that I should do a shakeout sometime in the morning so after Abigail and Ben had both finished with the 1600 I ran about a mile with them in the halls of the school since it was snowing outside.  

The meet was running late because of weather earlier but by the afternoon it wasn't as far behind.  I was signed up for the invited 1600, medley, and 3200 which were all about an hour and a half apart but I was only planning on doing the medley and the 3200.  I did about a mile warmup for the medley and then I did strides and drills in the field.  Bill and Tolbert really wanted us to win this so before the race started they talked to Victoria, Janie, Jasmine, and I and told us we had to all push our hardest and do our best.  Jasmine was in the 200 right after the medley and I was in the 3200 right after those so we had to be in it for the team since we were using some of what could have gone to our upcoming events.  When Jasmine got the baton for the 400 I think we were in third and the girls were in a pack throughout the first 200 meters of that.  Then coming around the final turn Jasmine was able to pull into the lead and along the final straightaway she kept it so I got the baton first but the other teams were not far behind.  I took off and thought about staying on my toes and running tall and I was scared that the other teams were catching up.  After the first curve Tolbert told me that I had 15 on the next girl but since there were still 700 meters left in the race I was worried about them catching up to me.  I stayed on my toes all throughout the first 300 meters of it but coming down the straightaway finishing the first lap I relaxed a little bit but then picked it up again when Bill said I had 12.  On the last lap I really worked to stay on my toes and to keep pushing and go hard at the 300 and even harder as I got closer to the finish.  Through the last few meters I was really scared that the other girls were right behind me which got me to stay pushing all the way through.  I crossed the line in 4:16.50 which is a new team best and also means I probably ran a 2:14-2:18 for that 800 which would be a new PR in that for me :)  After I finished that race I was really cold since it was a little bit windy on the final stretch and all I could think about was that I did not want to do the 3200 but Bill told me I still could.  It felt like it took forever to recover, my heart rate was way high after pushing so hard in that 800.  Bill had Natalie and I do drills and strides.  The strides helped because they were a more active recovery which helped my heart rate.  I got to go up on the podium with Victoria and Janie and we all got t-shirts and watches, but Jasmine had to be on the line for her 200.  Finally it was time for Natalie and I to drop our sweats and head to the line.  We did some strides on the track while we were waiting.  I was in the third starting position next to Kelsey and Alex.  Going out I got boxed in which was not fun but I was able to break out of that after 100 meters and move up to Natalie and another girl who were ahead of everyone.  I figured that I would have a hard time setting the right pace for the 3200 after having been in the 800 but the pace felt good and from looking at pictures it looked like Natalie and I led with a bit of a gap for the first 2 laps.  The first lap was a 77 and at the 800 I was at 2:42.  Then Kelsey came up and was running with me through the next few laps, she kept hitting my elbow and at one point in the race on the straightaway on the far side she stepped on me a little bit and I almost fell.  I think I lost focus after that point, I was still leading barely but then at the mile, which we hit in 5:29, she moved and cut in front of me and then I tried to stick with her but I just was not very happy.  She was able to gap me and I wasn't working as hard as I should have to be able to catch her.  With 1000 meters to go I made myself pick up the pace but she was way far ahead.  Then going into the last lap a girl named Kaylee was catching up to me and I heard someone telling her to go at the 300 so I tried to pick it up from where we were but I picked it up more at the 300.  We passed each other back and forth until 100 meters left but then she picked it up and I finished third.  Afterwards I went and sat down and Ben and Abigail came and sat with me as I slowly changed my shoes and put my sweats back on.  I missed standing on the podium as I was cooling down with Ben but Abigail went on the podium for me and one of the photographers said to her "Wow you look a lot like Abigail".  Haha I wonder why...  I did about a mile cooldown and then had to pack up my stuff and get on the bus.  

In the evening after I got back I still needed miles so I went for a run with Bill and Emily.  We met at the capital and ran up City Creek and then along 11th Avenue and then cut down on Virginia street and cut up on the next one and then over on the next one and so on.  We passed by Ben's house from our team and noticed that there were 3 bottles of Gatorade sitting in the gutter since Bill had been on the phone with him before we left and jokingly told him to set out some Gatorade for us haha.  We kept going until we had passed the Utes track and under Legacy Bridge, and we turned around at the intersection after it.  We picked up the Gatorade on the way back, we went back to the capital the same way we had come and finished when the Garmin said we were at 10.  

Today for track practice we started with the usual team warmup of 2 laps and then stretching and drills.  Then we split into our groups.  For distance we did a mile warmup and then a mile of speedchanges.  Then I changed to my spikes and Bill gave us the workout.  It was a farlek ladder of 6 minutes on 6 minutes off, 5 minutes on 5 minutes off, 4 minutes on 4 minutes off, 3 minutes on 3 minutes off, 2 minutes on 2 minutes off, and then 1 minute on 1 minute off.  I didn't want to count laps so I wore my Garmin for that haha even though we were just on the track.  We did the recoveries in lane 2 though to be out of the way so that added some.  Then we did 5 strides to finish the running part.  We finished up the day with our core which included abs, pushups, and arm swings, and then with the bar we did lunges, squats, calf raises, and step ups.  

Today at track we started with the usual warmup of 2 laps and then stretching, followed by drills.  We did some calf raises and arm swings as part of the drills.  Then we split into our groups for our individual workouts.  For distance we started with a mile warmup and a mile of speedchanges.  Then Bill was starting us in groups where one person would be doing an 800 and two people would be doing 400s but they would switch between laps to help keep the 800 runner pushing.  We didn't have set times we were supposed to hit, we were just supposed to help push each other.  For some of them Bill would give one of the runners a head start.  For my 800 I did the first lap with Abigail and the second lap with Sarah.  I lost Abigail after the first 300 meters of the 800 and then couldn't catch Sarah during my second lap.  Then after some standing recovery I ran a 400 for Sarah and then later a 400 with Caden (or Chester, I can't remember).  Then we did 6 strides when we all had finished our 800 and two 400s.  For the first 2 strides we were supposed to focus on arms, then the next 2 we focused on running on our toes, and for the last 2 we focused on both and worked on progressively picking up the pace.  Then for a cooldown we ran up to Sunnyside, did a lap, and came back to the track.

Today I arrived at the meet just in time for the 400 which I was signed up for.  The meet was at Stansbury and Olympus and Woodscross were there.  The coaches put us in somewhat random events so I imagined that it was like JV regions.  I put on my spikes and did drills and strides for my warmup.  I was in the third heat in lane 4.  I didn't use blocks but that probably didn't matter.  Stephie was in lane 5 and Natalie was in lane 6.  For the first 200 meters I was slightly behind Natalie and I couldn't see the girls on my left.  Going into the last 200 meters and nearing 100 left there was a girl that came up but I pushed to stay with her and then in the final 100 I passed Natalie and passed the other girl and won the heat!  And it turns out I was second in the 400s overall haha!  My time was 1:05.08.  Afterwards I changed shoes and went and did a mile cooldown.  I barely made it back for the 800.  Going out I was up at the front with Josephine and another girl.  The lead kept switching between the 3 of us pretty much the entire time.  Coming down the last 100 I was able to pull ahead of Josephine before the final straightaway but then she passed me back so I took second in that event too, my time was 2:31.25.  Then I went over to the shot put area since I was signed up for that too.  I scratched on my first throw, got a 5' 11" on the second, and 5' 04" for the third.  I was 10th place out of 10 haha!  Then I ran the 3200, I kept my trainers on and Bill told me to try to run it at 7 minute pace and to try and finish with a 13:50.  Dakota wanted me to pace him but it was too fast for 2 days before BYU, but Bill told me to run the first lap fast to scare Dakota a little bit haha.  Laps 2 through 7 I relaxed but pushed enough to stay at the pace I needed to.  Then I was supposed to push the last lap so I did, my final time was 13:23.75.  Then I decided to stick around for the 4x400, I ran the first leg.  I wasn't very fast, I got us the baton in last but fortunately the other girls were able to catch some of the other teams.  After that I did another mile for cooldown.

When I got back to Salt Lake I went to Steiner with my mom where I biked for 20 minutes.  Then I did my abs, pushups, lunges, and calf raises out by the ice rinks and did my arm swings and squats in the weight room, using a bar for the squats.  Then I went and stretched for a few minutes before going home. 

Today at practice we started with the usual warmup of 2 laps and then stretching.  Then we had a meeting with the coaches, followed by Caroline reading the book "All My Friends Are Dead" to us before we went and did our drills.  Then we split into groups with our coaches.  For the distance workout we ran to the gully using the 1500 East entrance and did a full lap and then another half lap up to the entrance on 900 South.  Then we went to Sunnyside Park for arm swings and strides.  We did a minute and a half of arm swings and 4 strides, and did that 3 times.  Then we finished by running back down to the track, then I finished with a lap on the track to get up to 4 for the day.  I feel very rested and am ready to run a great race tomorrow and hopefully break that record!  

This morning after arriving at the stadium and getting the tent set up, I went for a run with Ben, Bill, and 3 other coaches as part of my warmup.  I didn't do the full run, Ben and Bill and I cut the run short so I had about 2 and a half miles warmup.  Then I got my spikes so I was ready to go to the bull pen and then I went and did drills and strides while I waited for them to call my race in.  Finally we went in and I took my Gu and changed into my spikes.  Then they walked us out onto a corner of the track while the other heat was still going so I did a few drills in there while I waited.  Then right before we walked down to the start Bill poured a whole bottle of cold water on my head and over my shoulders to cool me down for my race because even though it was early it was getting pretty hot.  I was the first seed so I got to start in the first position in the first alley.  Bill and I had talked about strategy before and decided I needed to go out hard and try to put forth the same effort to feel like I had when I raced at Arcadia and to stay pushing the whole time.  I don't remember the splits (if I find them later I will post them) but I know my 4th lap was the slowest of the whole race.  At the mile I was at 5:25 and I knew that wasn't on pace to be able to break the state record unless I would be able to really pick it up.  Still I maintained the lead but I knew from hearing the announcer and hearing people cheering that some of the girls were coming up on me.  I was able to stay ahead of them pretty well until the last 2 laps.  With 500 to go Summer was right with me and then when we got to the last lap she passed me and then 2 other girls passed me as well.  Why do there have to be so many good kickers in this state?  I was a second slower than my season best for outdoor in Utah but it wasn't a bad time.  Afterwards for a cooldown I went with Ben and Rebecca came on her bike and she showed us how to get to the MTC because Ben wanted to run there for fun because he has a friend there.  So we went to the MTC and were across the street from the Provo Temple when we turned around and the total for the cooldown was 2 and a half miles.  

Later in the day when I had returned from the meet I took a 10 minute ice bath.  Then after my legs had warmed up a while later I went for a mile run with my iPod along 1400e to 1700s and back.  

After cheering on Abigail and Amanda I went and warmed up with Ben.  We did a lap around the block that the stadium is on which is probably about a mile.  Then I stretched and relaxed under my team's tent and then cheered for Ben in his race.  My race wasn't for a few hours so for most of the day I just stayed under the tent in the shade.  Finally it was getting closer to golden hour so Natalie and I started to warm up.  We did 2 laps around the block and then went and got our spikes and water and I got my Gu and we went over by the bull pen to do strides and drills.  We decided it would be fun to do our cross country cheer, even there were only 2 of us, so we did haha!  It was just the 2 of us jumping in circles with our hands on each others shoulders, that was entertaining!  We miss cross country!  Finally it was our turn to go into the bull pen to put on our spikes and get our numbers.  When we walked out onto the track we each poured some water on us to cool us down since it was hot and sunny.  Right before our race started, some clouds came which was nice.  For the first lap I sat with the front of the pack and just went at their pace.  I don't remember the split, though I think it was a 77.  100 meters into the second lap Jamie started to push the pace so some of the pack, myself included, went with her.  With 150 left in that lap I got to where I needed to be but when we got to 2 laps left I wasn't able to break away.  The split then was 2:38.  I got passed a lot in the last 2 laps, I don't even remember what position I was in at 600 left, which is where I had planned on moving for my final kick.  All during the last lap I kept getting passed but couldn't make myself hold on enough to stick with any of the girls.  And Natalie outleaned me at the line and beat me by .04 seconds, close race.  I didn't cool down afterwards, I just went and relaxed under the tent again because there wasn't much time until I would need to start warming up for the medley.  I did 2 laps in the side field and then did some drills and strides when it was time to go to the bull pen for the medley.  Victoria and Josephine were on the 200s and Jasmine was the 400 leg.  We had the top seeded time going into it and were in lane 6.  Victoria and Josephine said they didn't have the best handoff but that was alright, Jasmine ran an amazing 400 and got us into the lead in the last 100.  When I started to run as she finished the lap she had to weave between some of the other girls because one of them stepped forward to where I had been standing before Jasmine had passed.  Still I had several meters lead and I pushed because I really wanted to do well for the team.  I could see how much of a lead I had on the big screen as I was on the first curve, and 300 meters in Tolbert yelled to me that I had 20 meters on the girl in second.  I made myself go to my toes and really pushed the last 500 meters of it.  On the big screen it looked like I had an even bigger lead this time but I wasn't going to relax my efforts.  I stayed pushing the whole time and again when I got to where Tolbert was he said I had 20 meters on the girl in second.  I kicked hard on the last 100 and as I was stopping after crossing the line the official gave me the shell of the bullet that had started the race.  Our time was 4:15.74, a new team best I believe :)  I think I ran a 2:23 or something around there for the 800, I remember the clock said 2:20 when I reached the 200 mark of my leg.  It was a great way to end the day and I really look forwards to running this event at state in 2 weeks, we are gonna win it!  

Today I felt sick most of the day and the coughing was miserable.  After being a lazy bum and watching movies all day I decided to go for a run in the evening.  I ran to the track, did 2 miles of speedchanges where for one mile I did them in the opposite direction doing speed on the straightaways and for the second mile I turned around and did the speed on the curves.  Then I ran home for cooldown.  

Today it was rainy at the track but none of us wanted to go to the oval so we stayed at the track for our workout.  We started with the usual warmup of 2 laps and then we stretched in the shed.  There weren't very many of us, probably because it was raining.  Then we split into our groups with our coaches.  For distance we started with the normal warmup of 2 miles and then a mile of speedchanges.  Then we changed shoes.  Bill had Natalie and I doing a workout that was a little harder than everyone else because we are already qualified for state and regions is in 2 days.  He had us do a 1000 where we had to hit a 48 for the last 300 of it, then a 300, then an 800 where again we had to hit a 48 for the last 300 of it, then a 300, then a 600 where we pushed the last 300 again, and then another 300.  We ran them so that the last 300 would always be at the same spot.  Natalie and I jogged (and leaped, we haven't practiced our ballet in a while!) over to the 200 mark to start our 1000.  We were supposed to hit 3:30 or better, our paces for the whole workout were based off of 5:30s.  I hit 3:26 and my last 300 was a 48.  Then we got a lap recovery plus an extra 100 meters over to the 300 start.  I hit a 48 on that, and then we had another recovery lap before our 800.  I hit 2:42 for that and I am pretty sure my 300 was on pace.  Then we had a lap plus 100 meters before the second 300, which I hit at 50.  Then we had a lap and a half recovery over to the 200 mark for our 600.  On this one Bill changed the pace and said that we would have to hit a 75 for the first 400 or we would have to do it again.  At the 200 I was at 36, and then I pushed the last 300, finishing in 1:52.  Then we had another 500 meters recovery before the last 300.  Bill said that Ben did not think that Natalie and I could hit 49s for it but Bill told him that we would be able to go 47s or faster, and he told us that if we did we would get jamba juices (sounded so appealing in the rain :P).  I tried to stay on my toes the whole time during this one and I did for most of it, I finished just as Bill said 46, I stopped my watch at 47.  Then we didn't really cooldown, we just talked in the shed about regions.  When I got home I did my abs, pushups, arm swings, lunges, squats, and calf raises, and then I stretched for a few minutes.  

Today at track we started with the usual warmup of 2 laps and then our stretching circle.  Then we lined up and did some drills before splitting to go with our coaches.  For distance we did 4 laps warmup and then eight 100 meter strides with recovery jogging back, this way we weren't doing them into the wind.  For the first 2 we focused on acceleration, then on the next 2 we focused on arms, and the next 2 were focused on toes, and the last 2 we were supposed to focus on all.  Then we did 2 laps cooldown.  When I got home I did my abs, pushups, arm swings, lunges, squats, and calf raises.  Then I took a 10 minute ice bath.  I ate a lot of pasta and bread at the team dinner afterwards too so maybe that'll give me the energy to break 5 tomorrow!

This afternoon after arriving at the track I started my warmup for the 1600 with Abigail.  We went out on the road a little bit and then did speedchanges on the track.  My new Nike Victory spikes came on Monday so I got to use them today!!!  They felt like ballet slippers haha so Bill told me I had to stay on my toes!  I did drills and strides while the first heat was going.  Natalie and I were the top 2 seeds so we got lane one.  I didn't have that great of a start but still was able to get around people on the inside.  I took the lead and held onto it the whole time.  My first lap was a 70.  I focused on staying on my toes the whole time, I am totally in love with my new spikes haha!  At the 800 I was at 2:29 so still on pace to break 5 but holding on would be tough.  At 1200 I was at 3:53 and I finished in 5:10 so laps 2 through 4 were even for me.  Afterwards I did 2 miles cooldown out on the road and back.  Later when I got home I took my iPod and ran out a half mile and back just to get my muscles warmed up a little bit and then stretched for a while afterwards before hopping in the ice bath for 13 minutes.  

Today at the meet for the 3200 I warmed up with Abigail, Natalie, Amanda, and Sarah.  We did 2 laps around the block that the school was on and its about .6 each lap.  Then I got my spikes and did some drills and strides while the first heat was going.  Again Natalie and I were the top seeds so we were in lane 1.  We went with plan doritos* for the first and a half laps, switching to plans firebolt* and chili* with 1000 meters left.  My time was 12:09.96 and Natalie was 4 seconds behind me.  I didn't cool down afterwards but I made sure to stretch out.  When it was getting closer to the 800 I did another 2 laps around the school for warmup.  Then I did drills and strides as I waited for my heat to get on the line.  For this one I was the 4th seed and Josephine was the 3rd seed, our times from the meet last week had gotten us in.  Going out I wasn't sure if I should take the lead or try to sit and kick but I ended up doing what I felt was right which was taking the lead after the 100 meter mark and then pushing and hoping that no one would catch up to me.  I really focused on pushing hard with good form and staying on my toes.  I came in the first lap at 72 and then kept picking up the pace as I got to 300 to go and then 200 to go and then really kicked it in down the last 100.  My time was 2:24.04 so I ran even which was awesome.  If only I could do that in the 1600, I supposed I could try next week.  After I finished that race I stayed on the field doing drills and strides because the medley was the next event.  They put the academic all regions between the events to give some time between the 800 and the medley.  For the medley we had Victoria and Janie on the 200s and Madeline on the 400.  Madeline kicked down the final stretch of her leg and got me the baton in first and then I just had to push as hard as I could for the last 2 laps.  Bill and Tolbert told me I had around 15 to 20 meters lead but I wasn't going to let up.  I really focused on pushing the last 300 and finished in first with a team time of 4:23.64.  After all events were done it was announced that the East girls team had taken first with 164 points!  Woodscross was second with 150 points.  Before we went out onto the track to collect our trophy Bill opened a bag which had some shirts with "2011 Region Champs" printed on them!  They had so much confidence in us that they printed them for us on Monday =)  As we ran onto the field each of us kissed the trophy as we walked up, and then each of the seniors got a turn to hold it as we did our victory lap =)  It was a great day and a great way to finish up my senior season =)  and it really shows what great runners we have at East with our region title in cross country in the fall =)  I am so proud of everyone on the team for doing an amazing job and raking in the points, we had strong finishers in almost every event =)

 When I got home I did 2 miles with my iPod and took a 15 minute ice bath afterwards.  

Today at practice we started with the usual 2 laps warmup and then stretching and drills.  Before we went out on our run we did some core.  We did some over unders with the hurdles and then step overs with the hurdles.  Then we did arm swings, wall sits, and step ups.  For the run we ran up Sunnyside to Shoreline Trail and took the trail over to Red Butte.  Finding a way around the construction was an interesting detour and then we took another detour after we got off Legacy Bridge because some of the pathways were closed for construction.  We ran by the library and then made our way over to Guardsman and over and down back to our track bringing the run to 7 and a half miles with a total of 8 for the day.  

This morning I did a workout at the track.  Natalie, Ben from Weber, RJ, and Bill were there.  We started with the usual warmup of 2 miles and then a mile of speedchanges, then we changed shoes.  Ben had his own workout to do but RJ, Nat, and I were doing 2 sets of 600, 500, 400, 300 at 5 minute pace.  We had standing recovery between each of them and 2 laps between sets.  It was windy so we tried to work it so that we had to run into it the least amount of times possible.  On the first 600 I hit 1:57, a bit slower than what I was supposed to hit but my side was hurting.  For the 500 I hit 1:31 which was good, and then a 1:12 for the 400 and :45 for the 300.  Then after 2 laps I hit a 1:51 on the second 600, 1:33 for the 500, 1:12 on the 400 and :50 for the 300.  My legs were feeling kinda dead by the end but except for the first 600 and the last 300 I hit good times on all of them.  Then we changed shoes back and did 3 grass laps cooldown.

This evening I went for a run from my house over to 1300s and then up to Foothill where I turned and went north to Sunnyside and then back.  When I got home I did my abs, pushups, arm swings, lunges, squats, and calf raises.  Then I took a 15 minute ice bath.

Today at track we started with the usual 2 laps warmup and then stretching.  I changed to my flats because my shoes were worn out :P  Natalie, Ben, Ashleigh, and I then did a mile warmup and a mile speedchanges.  Then Ben, Natalie, and I had to do some 200s.  We did a set of 8 and then after a 10 minute break a set of 4.  We had one minute standing recovery after each 200.  Nat and I were supposed to hit 37s but we mostly were hitting 35s on them.  Then during the 10 minute break Nat and I got 4 laps in before the last 4.  Then we did 2 laps cooldown.  Later when I got home I did my abs, pushups, arm swings, lunges, squats, and calf raises.  Then I finished with a 15 minute ice bath.

Today at practice there weren't very many people because it was supposed to be JV regions but it got cancelled and then people left.  Still we did the usual 2 laps warmup and then stretching followed by drills.  Then for the distance workout we did the VA loop.  When we got back we did two 300s where we were in groups of 3 and had to try to outkick each other.  I was with Natalie and Amanda and on the first one we all finished at about the same time, it was a 48.  On the second one I think I was a little ahead and again my time was 48.  Then we did a stadium lap cooldown.  At home I did my abs, pushups, arm swings, lunges, squats, and calf raises.

Today Bill didn't have Natalie and I run at practice.  We were inside because it was raining.  We did some of the core with the group, we just had to do 3 sets of 45 second leg lifts and 3 sets of 1 minute arm swings.

 Took the day off again and just rested and relaxed.  I can't believe state is tomorrow!!!

This morning at the stadium I did a shakeout run in the parking lot before the bus left.  Once arriving in Provo, Natalie and I did 4 laps warmup on the track before they closed it to start the 1600s.  They started with 1A so after we were off the track we did drills and strides in the field and stretch of track by the bull pen.  It had been raining but it wasn't bad at the time we were warming up.  We had to take off our sweats right at the entrance of the bull pen, I kept mine on until right before we were walked out onto the track.  I did a few strides by the start and then they lined us up.  I was seeded 4th so I was in the first alley.  When the race started I knew I would need to get into the lead but I needed to hold back some so that I wouldn't go out too fast.  After the first 100 meters I moved into the lead and started breaking away.  Although I felt like I was holding back so that I wouldn't go too fast, my first lap was a 69.99.  At 500 meters in I pushed to pick it up again since I remember some of the girls moved at that point in the race at BYU.  I came through the second lap in 2:25.  I really worked the third lap, I picked it up when I got to 600 left and then 500 left.  I don't remember what I came in the third lap at but it was in the 3:30s I believe.  I pushed and picked up the pace as I got closer and closer to the finish.  Coming down the last stretch I could see the clock and knew that I would break 5, so I went all out and pushed as hard as I could and I was very happy after I crossed the line :)  I had guessed that if I would break 5 it would have been a 4:58 or 4:59 but nope, I finished in 4:54.68, a 14 second PR and a little over 3 seconds off the state record.  Finally in my high school career I had become a state champion :)  Here is an article from the trib that talks about my race: http://www.sltrib.com/sltrib/sports/51856881-77/state-class-hurst-mile.html.csp          After my race I did about 2 miles cooldown just around the stadium.  Then I went to my cousin's house to get out of the rain and there I took a 10 minute ice bath.  I always amaze myself with how I have performed at state in the 1600, it feels like a dream!  I am very happy with how today went and I hope tomorrow goes well too :)

This morning after I couldn't sleep anymore I took my iPod and went for a 10 minute shakeout run of a loop around some of the streets in Provo.  At the stadium when it came time to warmup I got in about 6 laps on the track before they closed it to start the races.  They were starting with 5A today so Natalie and I changed shoes by the bull pen and I took my Gu and then we did strides and we did our cheer :)  We got some strange looks since it was just the 2 of us haha but who cares!!  I'm going to miss doing that cheer, today was my last time getting to :(  Finally we went into the bull pen to get our stickers.  This time I had number 3.  When we had walked onto the track Bill poured a cup of water on me to cool me down since it was sunny today.  Down by the start we did strides until they lined us up.   When the race started again I went out at what pace I felt I needed to.  I took the lead after 100 meters and started to open up.  The first lap was a 1:15 (If I remember correctly, I will look up the splits later and post them).  I continued to open up a lead and at times when I could see the camera I was able to see how much of a gap I had on the chase pack.  I came through the first mile in 5:13 and then started to pick it up the best I could, if I were going to get the record I would need a negative split.  With 1000 meters left in the race I started to push and pick it up and I was counting down by the 100 meters.  Coming into the last lap I pushed and got to my toes and picked it up at 300 to go and then picked it up even more as I got to 200 left and then down the final stretch.  After I finished I was again very happy to have claimed a state title :)  And the official gave me the shell that had started the race :)  He gave me the one from yesterday too, I put them in one of the rings on the medals because they fit perfectly there.  I did about a mile cooldown and then went back to my hotel to ice for 10 minutes and stretch and then I took a nap.  Later in the day I went back to the track and when the time came I started warming up for the 800.  I got in about a mile and a half and then took my Gu and did drills and strides.  Then I changed spikes and went into the bull pen.  I was in the slower heat but I still was hoping to place in the top 6.  This time I had sticker number 5.  I did strides with Josephine at the start, and then they lined us up.  Going out I tried to get myself into the lead but there was an Ogden girl and a Mountain View girl that were tough.  At the first lap I was at 68 and in third.  With 300 to go the Mountain View girl passed the Ogden girl and then I knew I could too.  I caught her with about 200 left and then coming around the curve I passed the Mountain View girl as well and pushed with everything I had down the final 100 and finished with a time of 2:18.36.  And I got another shell from the official :)  I watched the other heat and noticed that the 6th place girl in that heat also had run a 2:18 but I couldn't remember my decimal so I hung around and it turns out I took 6th!  So I was on the podium again, and I got another medal to put the shell on :)  Then I did a 1 mile cooldown afterwards.  Today and yesterday were amazing, I am very happy with how I performed, and I am excited to be running up at the U next year, although I am going to miss high school cross country and track.  

Today I ran to the track as a warmup to see if there was a workout, there was.  Ben, Natalie, and I weren't doing the team stuff since we just finished state, now we are preparing for Great Southwest.  Bill had planned for us to do a 10 miler, Ben didn't want to do the whole thing so he drove to the Shriner's drinking fountain and Bill, Natalie, and I ran there via  the usual route through the U campus.  Then we went up to 11th Avenue and ran into City Creek and up just past the bathroom and drinking fountain until we were 5 miles from the track.  Then we turned and went back the same way we had come.  My calves were probably the tightest, and my hamstrings.  I stretched when we stopped at the drinking fountains along the way.  

Today at JV regions since Nat and I weren't allowed to compete, after cheering on our team mates in the 1600 we went for a run.  We needed 8 miles.  From Bountiful High we went out onto the main road, Orchard Drive, and turned up 500 South.  We wanted to run to the temple so that's what we did.  It was pretty much uphill the whole way but it was worth it.  We made a loop around the temple, we went up some streets that took us as far as 300s and then it circled back to the road the temple was on.  Then we ran through the parking lot, we were weaving around the planter boxes to get mileage, and then we stopped to look at the view from up there, it was incredible!  On the way back out to the road we weaved around the planter boxes again and we counted them, so if you ever have temple trivia and you get the question how many planter boxes are in the parking lot you can answer 58, there are 29 on each side.  Then we went south on the road and followed it until we reached Lakeview Drive, we had been on that road earlier in the run before we went north.  So we followed that road down and then turned onto 1500e, I know we had been on that one too when we had went north.  Eventually we worked back to 500s and went back to the track.  That put us at 6 miles and we were hoping Bill would say that was enough but he said we had to do the full 8 so we went out on the road a mile and back to finish off our miles.  What a great adventure run!  

Today for workout we were going to do speed but Bill changed his mind. Instead we ran along Guardsman and through U campus and through the alley just like we would if we were going to Shriner's. But when we got out of the alley we turned and went down to South Temple. When we got to T street we turned and did a stride up a block, and then went west again for a block and then did another stride to the north up the hill. We did that all the way until we had reached 11th Avenue, and then we went until we were at 4 and a half and then turned. We did the same thing on the hills going back, pushing the downhills and then relaxing the flat part between each. Then we went back through U campus the same way we had come back to the track.

Today for workout we had an easy day.  Starting from the track, we did our 5k course backwards and then went up and along Wasatch Drive until we were at 4 miles and then turned and went back the same way.  For the first few miles of the run we were pretty close as a group, but at about the post office we got separated a little and I was by myself for most of the rest of the run.  On Wasatch I was closing on the others but after the turnaround I am pretty sure they picked it up because they got a lot of distance on me. But I didn't try to catch up to them because it was an easy day and it was downhill anyway.  Later when I got home I did my abs, pushups, and arm swings.

This morning we met at the track for workout.  We started with a mile warmup, then stretching, then another mile and then a mile of speedchanges.  Then we changed shoes.  The workout was a mile in which I was supposed to hit between 5:20 and 5:25, and then four 400s at 75 but for every second slower I hit on my mile I would have to do an extra 400.  Natalie had the same deal but different split times.  I hit my mile in 5:23 and then after some standing recovery we did a lap recovery before tackling the 400s.  I hit 73, 73, 71, 71 and we had standing recovery after each.  Then we did 7 laps for cooldown. 

This morning I went for an easy 6 miles.  I felt like bringing my iPod along so I did.  I went up to 1500e and then ran over to Sugarhouse Park and did 2 outer laps and then came back along 1500e but when I got to Blaine I cut down to 1400e to go back to my house because I didn't want to go up the hill.  When I got home I did my abs, pushups, and crunches.

This morning after registering for the 10k I started my warmup.  I did a mile, out and back from the park, and then I ran into Natalie.  I went to the car to get gloves and then I went and ran some more for warmup and I ran into Nat doing her warmup so we ran back to the park together.  Then we changed shoes and stretched and did a few strides on the sidewalk.  Then Bill found us and knew where some bathrooms were that didn't have lines so we ran to there and then once we were back at the park they were running behind schedule on getting the races started.  We did a few laps around the building and parking lot, calling it a mile, and then stretched for a few minutes.  Finally they were ready to begin the race so we got lined up.  For the first part of the race the people doing the 5k and the people doing the 10k go on the same route so you don't know who is doing what race.  I was the first girl and there were a lot of guys ahead of me.  After the course split there weren't very many guys ahead of me in the 10k, I just followed a guy in yellow the whole time.  At the first mile I was at a 5:47, my goal was to try and stay at sub 6 minute pace.  The first half of the course kept steadily climbing uphill so I knew if my next few mile splits weren't as fast that would be why.  At some point I could hear someone behind me and it sounded like a girl, but I didn't want to look even as I was turning a corner so I just let myself think that it was so that I would run faster.  The whole time I kept trying to close on the guy in the yellow but never could.  At mile 2 my time was about 11:48 and I was at 18:38 I think at mile 3.  During mile 3 there is a part where you come up a hill and you can see a playground that had a bright orange slide!  I was tempted to run up and go down it haha but not enough to leave the race course.  Coming up one hill and around a turn I could see that the guy in yellow had stopped to walk but he began running again once I got to the top of the hill, I was determined to catch him even more after that point but he was able to get back as much of a lead as he had had before.  Going through mile 4 I was at 24 something, I accidentally stopped my watch for a few seconds when I was pushing my sleeve up to look at it but fortunately caught my mistake right then and got it going again.  I made myself push on the downhills and thought carefully about leaning forward so that I wouldn't be overstriding.  Going through the cemetery I started to be passing some of the 5k runners so I was able to push as I ran past them.  Coming down back onto Main Street I pushed hard because I knew the finish line was really close, it was around a corner in a driveway where it isn't visible from turning onto Main Street but I had seen it before so I knew where it was.  Afterwards I changed shoes and put my sweats back on and did a mile cooldown with Bill and Nat.

Today I was ceremoniously kicked off of the team as I turned in my uniforms, about time :P  For the run we went to Fairmont Park, we went along 1300e until 1700s and then turned on 1100e and then went down 2100s and weaved our way over to the park.  Then we stretched for a while until everyone was there.  Then we did 10 strides.  After we finished those we ran back to the stadium along 900e until we reached 900s and then went up the hill.  When we for to 1100e instead of continuing up the hill like usual we went up one of the side streets that was less steep but very twisty and turny.  That wove us up to 1300e and then we went back to the stadium and did a half lap on the track to get to 7 for the day.  When I got home I did my abs, pushups, and arm swings.

Today at practice we started with 2 laps warmup on the track and then stretching, since Bill said he was sore. Then we ran over to the soccer field where we did 6 strides up the hill to the fence, walking backwards back down and jogging back to the start. Then for the run we ran to Shriner's drinking fountain and back. We did a lap on the track when we got back to bring us up to 6 for the day. When I got home I did my abs, pushups, and arm swings.

This morning I got up and ran 2 miles with my iPod.  I ran from my house to 1700s and back twice.

Today Nat and I traveled to Albuquerque.  We rested pretty much all afternoon and then in the evening we went to the stadium to watch steeplechase and to do a shakeout run.  We did a mile over to a field and did some laps there.  Then we stretched and did 6 strides.

After relaxing in our hotel room all day except for when we had to leave to get food, Nat and I got our stuff and took the shuttle to the track.  When we got there Bill tool us to get waffles since we still had a few hours and he took Nat to get her t-shirt so she could get printing on the back.  Finally when we were back at the track and had our shirts printed and had taken a POTTY break we went and warmed up.  We ran for about 5 minutes and then stopped to stretch.  After that we did a few drills and ran for a bit longer.  We were doing strides and then it was time to get to the track and put our spikes on.  Bill had put some towels in a bag of ice from the hotel and we draped those over our shoulders as we changed our spikes and then did a few strides on the track.  Finally they began to line us up.  The start of this race was not like one I've done before, they started us 2 in a lane at the green lines which mark the 200 starts and we had to stay in the lanes for the first 100 meters.  It was fun doing it this way instead of in alleys!  I took the lead immediately and held onto it for most of the race.  My first lap was a 1:13, and at the 800 I was at 2:33.  On the third lap I could tell that there was a girl coming with me, but she never tried to pass me so I figured she must be struggling to hold the pace or she was sitting and would have a good kick.  At the mile I was at 5:22.  There were times when I would surge and I could tell I was separating a little bit on her but I never was able to pull away.  With 2 laps to go Bill was saying 700 left and telling me to go.  The girl behind me moved at 700 left and really separated on me and at that point in the race it didn't look like I was going to be able to catch her, I didn't have a kick in me at that point.  Going into the final lap she had probably 10 meters on me but hadn't been opening further since when she broke off.  At 300 I went to my toes and pushed and noticed that I was closing on her.  I kept it up through 200 to go and then reaching the final stretch I told myself that since I closed on her as much as I had that I would be able to catch her and I did with maybe 50 meters to go.  It was a great race and I was very proud of my finish, Bill was complaining that I never kick that hard in other races haha.  Afterwards as I was on the podium they announced that I would receive a special award from the family sponsoring the 3200.  A really cute elder lady gave me a watch in memory of her brother who had been a great distance runner.  At age 19 he left to fight in WWII and never returned.  She came to America and got married and had a son who she named after her brother.  He was a distance runner too, and his 5 daughters were runners.  It was neat to talk to her afterwards to get more of the story, I couldn't hear all of it on the podium but afterwards they gave me the piece of paper that the announcer had read about it in addition to what they told me.  Afterwards Nat and I went to dinner with Bill, and now it is officially time to start cross country training!!! =DDD

Today we did the flagpole to flagpole run.  It was windy and a little bit rainy but that didn't stop us, its officially cross country!  I'm going to hopefully be able to run with the East High team while getting my workouts from the U done, we'll see if we can incorporate those.  We went to the U flagpole first and then the Westminster one.  Nat and I hadn't run since our race Saturday so we stayed towards the back at a relaxed pace.  And we got separated from the group because we hit 2 red lights haha.  Oh well.  When I got home I did my crunches, pushups, and arm swings.

Today for workout we met in the commons and then ran to Sugarhouse Park and did part of a lap, until we were at 2 and a half miles, and then turned around and came back the same way. I was with Taylor, Natalie, Amanda, and Abigail for most of the way back. All of us had been in a group on the way there. When I got home I did my crunches, pushups, and arm swings.

This morning we had practice at Liberty Park.  After waiting a long time for Bill we decided to run to the half mile mark and back and then stretch for a few minutes.  Finally we decided to just do our workout.  I did 3 full laps to bring my total mileage to 5 and a half.  When I got home I did my abs, pushups, and arm swings.

Today after graduation practice I went for a run on my own with my iPod because if I went to practice that would be cutting it close to making my graduation.  I ran from my house to Sugarhouse Park and then did part of an outer lap going counter clockwise until I was at a 2 and a half.  When I was at about 2 and a quarter I totally tripped and wiped out over a tree root but fortunately it was just grass and mud streaks on my skin and no cuts.  I went back the same way I came.  When I got home I did my abs, pushups, and arm swings. 

This morning we had practice at Liberty Park.  Some of us are racing tomorrow so we had an easy workout.  We did a lap warmup, 10 strides, and then a lap cooldown.

This morning at the race after picking up packets, I did about a mile and a half warmup with Abigail.  We ran out to 4500s and back and did a lap in the park, then dropped our hoodies and then went out and back again.  Then we changed shoes and I took my Gu and then we did some strides over to the starting area.  When they lined us up we both did a stride to get onto the front line.  When the race started there were 2 girls with me, one was Emily and the other was a girl in a red shirt.  They both passed me and I didn't fight too hard to catch them right then because I know I have a habit of always starting too fast in 5ks after track season.  But then I heard Bill yelling from behind to catch them now so I pushed.  I was able to catch the girl in red but Em was able to hold the gap.  At mile 1 I was at 5:31, so just a little slower than at Running of the Leopards.  At the turnaround I think Em opened the gap even more after the turnaround when she saw where I was even though I wasn't that close.  Still I tried to close on her the last half and eventually I probably was going the same speed as her but she still kept the gap on me.  I finished in 18:28 (according to my watch, I haven't seen official results) so I guess I've got work to do to break 18 on a flat course.  Afterwards I cooled down 3 and a half miles in a group with Bill, Emily, Rob, Greg, and Lisa.  Then I had fun racing up the climbing wall with Abigail!

This morning I went to cross country practice with East as a super senior!!!  But I did get my workout done too.  We did a road lap for warmup, then stretching, followed by 6 strides and 3 hills.  We had a lot of standing recovery between each but it was good because of all the newcomers we had.  The strides aggravated my ankle a bit (I hit it on the edge of a pool as I was getting and it is pretty swollen right now, doesn't hurt that much) but I ran through it.  After we finished the hills we ran around the pond and along the stream over to the drinking fountain and then we were done.  Then we did some crunches and pushups.  Since we got 3 miles for the workout I stayed and did 2 grass laps afterwards to bring my miles up.  When I got home I did a secondary strength workout, which included pushups, crunches, side crunches, negatives (I can't do pullups yet), dips, supermans, and arm swings.

This morning for practice I went early with the advanced group.  We ran up 2100s to 2100e and then turned and went under the freeway and then to 2700s and down to Alden Street.  Then we went back to Sugarhouse backwards of how we head out on the cemetery run.  Some of the group went into the park then to meet the others but I stayed with Nat, Taylor, and Bill doing an outer lap.  I got a sideache so was unable to keep up with them but after I ran it up I began to catch up.  I caught Taylor and as I finished my mileage in the park by where the team was meeting I had almost caught up to Nat and Bill.  When I got home I did my assigned abs workout.  I was unable to do the ones that require a medicine ball because I don't have one, I'll have to go to the gym for those ones I suppose.

This morning for workout we met at Sunnyside Park.  We started with a warmup of running to the gully via 1500e, then doing 2 and a half laps going counter clockwise, and then exiting at the top out onto 900s.  Then we met back at the park and stretched for a few minutes.  Next we went over to the white tree and did arm swings.  Then Bill put us into 3 teams and had half of each team go to the other side of the field.  We did 2 stride relays, each person did 4 strides in each.  After the first one Bill rearranged the teams a bit.  Then for cooldown we did a big lap around the park and then a lap in the field, bringing our total mileage for the day to 5.  When I got home I did my pushups, crunches, side crunches, negative, dips, supermans, and lunges.

This morning for cross country practice we had an advanced group again.  We met at Shoreline across from the zoo.  We ran along Wasatch Drive over to Thunderbird and then cut down to Foothill and to the flagpole.  Then we went back the same way to greet the newcomers.  We did some in the parking lot to bring us to a full 6 before beginning the buddy runs.  I had Tess, Tania, Sage, Camille, and another girl in my group (she ended up keeping with Nat's group so I figured she was alright).  We ran to the fence and back which is almost 3 miles so I added a little afterwards.  

This evening I went to the gym and biked for 20 minutes.  On youtube I looked up the ab exercises I didn't know how to do with the medicine balls and I did those with Abigail and Delaney being so kind as to toss the medicine ball with me.  I still don't know what backups are (I used to but I forgot) but I did all of the other exercises I was supposed to. 

This morning for cross country we met at Liberty Park.  We started with a lap warmup and then some stretching.  Then Bill assigned us into groups for fireman.  At first he put Nat and I in group 1 which was with the fast guys but then he moved us to group 2 and a half so we got to go with some of the freshman girls instead :)  We did one lap with them and then joined the guys for a second lap :P  At least we only had to do one lap of fireman with them instead of 2 :P  Then we did a lap cooldown and were done.  Then I did my crunches, side crunches, pushups, dips, negatives, and arm swings.

This morning I took my iPod and went for a nice run.  I ran up 1300s to Wasatch Drive and then turned and went over to Thunderbird.  There I cut down to Foothill and ran along there all the way to where it curves into 500s until I reached Guardsman.  Then I turned and went back to my house along there and then 1500e.  When I got home I went to the gym with my mom and did my abs workout which included the 3 medicine ball exercises, supermans, and the swiss ball stuff.  I still don't know what backups are :P

This morning at practice we had an earlier practice for the advanced group.  We did the cemetery loop but didn't go in the cemetery.  Back in the park we ran to the garbage can and back to get us to 6.  Then we got into groups with the newcomers.  For that workout we ran up out of the park and then down to 900e on 2100s.  Then we went over to Fairmont Park.  There we stretched for a few minutes as we waited for everyone to get there.  Then we did 8 strides with about a minute recovery between each.  Then we ran back up to Sugarhouse the same way we had come.  Then we did one set of the Flannagan circuits.  Too bad Bill wasn't there, he is obsessed with those!  Then we finished with our core.  Since it is my second week of doing the Utes core assignment I got to increase to 2 sets which included crunches, side crunches, pushups, negatives (maybe I'll be able to do real pullups soon!), dips, supermans, and I did step ups for one set and arm swings for the other.

This morning I went to practice at Sunnyside Park.  With the team I ran to the gully and did 2 and a half laps.  The group got separated at the light because some people went and some didn't, I was in the group that did.  When we got back to the park we met at the white tree and were stretching for a few minutes when Emily suggested a few of us go back by the gully and look for some of the newcomers who weren't back yet.  Up to that point, the area behind my right knee and my hamstring were feeling kinda weird but I decided to go run back to see if we could find any of the people who weren't back yet.  That got me another half lap in the gully but coming back to Sunnyside my right knee and my right hip were feeling really weird.  I decided I didn't want to run on all of that so I went to the gym and biked 5 sets of 1 minute on 1 minute off, like the team was doing for their run.  Then I did a 10 minute cooldown.  Then I did my abs, this time 2 sets since its my second week.  My mom is awesome for coming and waiting for me to do my workout and then throwing the medicine ball with me :)

This morning the team met at Liberty Park for workout.  As the group started the run I talked to Emily about my leg hurting.  We were thinking it was IT band pain and she said I should take a few days off.  I cheered on the group as they did their hills.  I texted Coach Kepler and told him my leg was bugging me and he told me to go see the trainer so I did.  The trainer happened to be Emily's brother in law, that was kinda cool.  After doing a few things to my leg he was able to determine that it was just my hamstring.  He said there is probably a muscle imbalance between my quads and hamstrings.  So for the next few days I'm going to be working on hamstring strengthening exercises.  When I got home from visiting the trainer I went for a bike ride on a route I asked Jeanene for.  She said to go up to 2000e by the Highland seminary and then stay on there all the way until it ended at almost 4500s.  The whole ride was about 10 and a half miles.  Later in the day I got my secondary strength exercises done and did a few hamstring strength exercises.  I also had my mom work on massaging my hamstring, we heard it pop really weirdly but it felt really good.  

This morning I went to the gym with my mom.  I did elliptical for an hour.  I did backwards for the first 15 minutes, then forwards for 5, then backwards for another 15 and went I went forwards again I decided I liked backwards better because it felt better for my hamstring so I stayed stepping backwards for the rest of the time.  I had it set on an incline that worked hamstrings and I know that helped.  When I was about half through the workout some dumb lady who works at the gym turned the giant fan facing the whole row of bikes and everything and made it face into an empty room so she and this guy could place equipment in there :P  And then what made me more mad was when she unplugged it after :P  But I still finished the workout which was the main goal anyway and getting hot while working out happens so oh well.  After that I went and did 2 sets of the abs workout including swiss ball crunches, swiss ball inverts, supermans alternating arm and leg, supermans with arms and legs together, medicine ball tosses, toss and twists, and 1-2-3s.  And after each set of those I used the hamstring weight machine in the wieght room.  

This morning I went to the gym with my mom again.  I did elliptical for 45 minutes.  The lady next to me unplugged my fan so she could plug one in for herself, even though she already had one :P  That made me kinda mad so after about 20 minutes I got off and plugged mine in to a different outlet :P  Then I finished my workout.  Then before I left I went into the weight room and did the hamstring machine.  At home I did 2 sets of my secondary strength exercises.  

This morning I went for a bike ride.  I started at my house and went to Sugarhouse Park along 1500e. I did a loop on the road in the park to see if I would catch the advanced practice group but they were out running, I just saw a few people.  I left the park by the rose gardens and I saw Abigail there so I stopped to talk to her for a second.  Then I continued on my ride.  I went up past the Highland seminary and then on 2000e under the freeway and stayed on 20th all the way to about 4500s where it ends, like I did last time.  Then I just went home the same way I had gone last time, I didn't stop back at the park.  The whole bike ride was a little over 11 and a half miles.  My hamstring hasn't bothered me for a few days so I ran out a half mile and back on 1400e since its flat.  My legs felt great, my form felt weird though.  I think that would be more because I had just gotten off the bike than because I haven't run for a few days though.  I would have run more but I was feeling a bit sick so I went home and watched Meet the Robinsons :)  And towards the end of the movie when I was feeling better I did 3 sets of the secondary strength exercises.

This morning I went to Liberty Park to run since its soft and flat there.  I did a lap and then stopped to stretch, and then I had wanted to do another 3 laps but on my second lap towards the end my hamstring was bugging me again so I finished that lap and called it quits.  Then I stretched for a while afterwards.  When I got home I did 2 sets of the abs exercises.

This morning I went to the gym and did elliptical for an hour.  I did 5 minutes going forwards with low resistance and then 10 minutes of backwards with higher resistance.  I did that 4 times.  Then I went into the weight room and did 3 sets of exercises on the hamstring exercises and 3 sets of weighted arm swings.  When I got home I did 3 sets of the secondary strength exercises and 2 sets of abs.

This morning the team went to Pipeline but I didn't think my hamstring would be up for that many miles so I ran to the gym instead.  Then I biked for 40 minutes.  Then I went and used the hamstring machine in the weight room, and ran back home.  I did 2 sets of my abs with the swiss ball and the supermans and then did the medicine ball exercises when my dad got home.  My mom came home while I was on my last set and she wanted to do that one with me so she traded my dad.  After I was finished with my abs exercises I threw the ball for her to do some of them.

This morning I went to practice with the team for the first time in a while :P  We met at Liberty and started with a lap warmup.  Then we stretched for a few minutes, I found that some stretches aggravated my hamstring so I didn't stretch for that long since it had felt fine while I was running.  Then we ran over to the painted start line of the line and 2 dots system.  We did 6 strides once we were over there and then lined up to begin the first 800.  We were doing two, with 800 recovery in between.  I hit 2:47 on both of them.  After the second one we finished the lap and went out almost to the silver box and back to get us to 5 for the day.  Then I did my secondary strength exercises except for the negatives since there wasn't anything to do those on.  

I didn't get to do my abs or the negatives later in the evening as I had planned because I got a fever :( 

Woke up and still had a fever :(  I guess I won't be running today :(

I was registered to run the Murray 5k but I had a fever again last night which finally broke around 2 am.  In the morning I still went to the race with my running stuff though not with high hopes of actually running.  I still would cheer though.  I ended up helping in the finish chute.

This morning I went to practice with the team at Sunnyside.  I started with the advanced group, everyone was going to Shriner's but we used 2 different routes.  We went up Sunnyside to Foothill and ran as the road curved and took us down to Guardsman.  Then we went through U campus the usual way and through the alley and then up Alta Street and to the drinking fountain.  Then we continued up to 11th Avenue and ran until we were at 4 miles before turning around, which took us just past the fire station.  Then we came back the same way.  On 11th Ave. I wasn't able to keep up as much but didn't want to push too hard since its my first day back from injury and illness.  I stopped to stretch my hamstrings for a few seconds which helped my legs feel better.  I stopped for a drink again (I think I have been dehydrated which led to me getting sick).  After going back through U campus and reaching 500s instead of going back up Foothill and down Sunnyside, I just went straight on Guardsman which cut it a mile shorter than the others but 7 is plenty for the first day and Coach Kepler advised me to stay off hills, especially down and I had done enough for the day.  Then I got a drink at the park and did hamstring curls on the swingset!  :)  Then I did 3 sets of the secondary strength core workout and 1 set of the abs.

This morning I met with the team for practice at Cottonwood Complex.  We started with the usual warmup of going around the baseball diamonds and then up to 1300e over to 3900s and down to 1100e, and then the advanced group going to 4500s and back up to 1300e and back into the park.  Then we stretched for a bit followed by 8 strides.  Bill and Emily introduced Bessie to the newcomers and I ran it with them when they were showing what they wanted them to do.  When they were actually doing the hillwork I didn't do it because Kep wants me off hills because of my hamstring.  So I just ran around the flat part of the park until I was at 4 and a half miles.  Then for cooldown we ran the region course.  I stopped at 2 miles though because my legs were really tired by that point.  When I got home I did 2 sets of abs.

This morning I went to practice with the team up at Pipeline.  We ran out to Rattlesnake and back.  I was with Bill and Natalie the whole way out, we were holding a pretty good pace.  I almost tripped right before the turnaround but luckily I caught myself before I scraped up my knees and I didn't scrape my hands either!  At the turnaround I wanted to stop and enjoy the view for a bit but the others left so I went with them.  I didn't feel I could go as fast on the way back so I lost sight of Nat and Bill.  I ran a bit with Scotty but ran the last part by myself.  When I got back I ran up the boardwalk and road a bit and back to get up to 10 for the day.  When I got home I did my secondary strength stuff and some abs I haven't done a while, like the stuff from yoga.  

This morning I wasn't able to go to practice because I would have been late for a job interview but on my own I ran from my house up to 1500e and over to 2100s then up to 1900e and over to 900s and back down to 1500e and to my house.  That was 5 miles.  When I got home I did a set of the abs exercises and then did the abwork Emily showed us last fall and then leg lifts and planks.

This morning I enjoyed sleeping in until when I actually woke up and it was hot when I went running :P  I did 6 and a half miles, I ran to Shriner's from my house and kept going until I was at 3 and a quarter which was just onto 11th Avenue for a bit.  Then I went back the same way I came.  When I got home I did my 3 sets of secondary strength exercises and then was going to go do medicine ball with my mom but got distracted by my hula hoop so did that for half and hour instead heehee :)

This morning it was the annual slurpee run again because of 7-11 free slurpees day!  Fortunately since I was already ceremoniously kicked off the team I didn't have to actually consume any slurpees though :)  I still ran to all of the 7-11s and at most of them I waited with whoever was stopped to get slurpees and then I would leave with some of the first people that left.  At most of them that ended up being Tomy and Scott.  And I ran a lot with Emily, she wasn't having any slurpees either.  And Nelson was with us on his bike.  We did all the same ones as last year but instead of having the last one be the one by East we hit up the one on 500e and 1300s and met up at the drinking fountain.  Then I decided to head back up to Sunnyside Park early with Scotty and Emily.  When I got back to the park I went to the drinking fountain which got me 9 and a half miles and then I did part of a lap up by the river and behind the tennis courts back to the cars to get me up to a full 10.  Then I did 3 sets of the secondary strength exercises while I waited for the team to get back.  They still weren't back by the time I finished so I drove down to Liberty to see what they were up to and found that they had done laps in the park and they were just about to run back up to Sunnyside.  I think 10 is plenty for the day though.  I don't know how many miles I'll be able to hit this week because of girls camp and having to be at orientation early tomorrow but I'll do my best.  But maybe its a good thing its a busy week so I don't end up doing too many mileage.  My hamstring didn't hurt at all and I feel like that is taken care of now, I just have to take good care of it for the future.

This evening when I got home from a long day of presentations at orientation, my legs were killing me!  I took a 13 minute ice bath, which turned out to not even be that cold, and then I did 3 sets of abs with the medicine ball.  While my legs were still cold they didn't hurt but now that they've warmed up they still hurt a lot!!  And I don't know why! :P 

This morning I got up and ran on my own since I wouldn't have had time to go to the workout at Wheeler Farm and made it to orientation on time.  I ran from my house to Sugarhouse, did 2 grass laps, and came back.  Then I did my abs exercises with the swiss ball and my supermans.  I did the medicine ball exercises in the evening.  I did 3 sets of everything.

This morning I got up early and drove with Abigail to Jessie's house to run together before girls camp.  We ran down to 1600e then across to 1700s and cut down to 1500e and took that over to 2100s.  Then we ran up to 2100e and over to where it turns into Foothill and then down Sunnyside and back to Jessie's house along 1700e.  That was a little over 5 miles so I did a loop around some of the blocks in the neighborhood to get up to 6.  

In the evening after a rainy day at girls camp I did my secondary strength and abs workouts 3 times each before going to bed.

This morning Natalie, Abigail, and I did not want to get out of our comfortable, warm sleeping bags to go run in the 45 degree weather.  But we did it anyway, we needed to wake up some of the girls in the other tents to come run too, though only Sarah came because the other girls decided to go later since they didn't have to do as many miles.  The leader Sarah came too so there were 5 of us.  We left camp and ran down the road to the highway and ran the opposite way of  the cars.  Because there isn't really anywhere to go we just had to do out halfway and back for our miles.  I was with Natalie on the way out until going up a hill I got distracted and then when I looked up she was way far ahead of me, but she waited for me at the turnaround where we made a landmark that spelled "FAT" in some rocks for Sarah B. since she had wanted to do 8.  On the way back we stayed together, and were able to go a lot faster since now we had the wind to our backs.  For funsies we were playing with our shadows :)  We hit 8 miles at the gate to enter the camp and walked back up the hill to the campsite, we strategically planned the turnaround so that we would be done before having to finish by running up the hill :)  

This morning Natalie and I seriously asked ourselves why we run as we slowly got out of our sleeping bags and got ready to run.  Abigail didn't run and later when she finally got up she looked really tired so I don't really blame her.  Today it was just Nat, Sarah, and me.  We ran the same as yesterday but turned around sooner since we only were doing 6 today.  On the way back we saw a raccoon sleeping in the road with its bone sticking out of its leg.  We also so a chipmunk sleeping in the road.  Our shadows looked cool because we all had put rag curlers in our hair the day before so we all looked like Shirley Temple!  And since Nat and I had started the run in our pajama pants we used them as capes on the way back since we had warmed up by then and now had the wind to our backs.

This afternoon when I got home I did 3 sets of the secondary strength exercises and then 1 set of abs.

This morning when I got to the race I ran on the trail out a mile and half and back for my warmup to get me 3 miles.  Then I changed shoes and took my Gu and did a few strides before getting on the start line.  I started next to Emily and stayed close to her through the first mile.  There was another girl with long blonde hair that was with us and I didn't know who she was (I later found out she is going to be a freshman at Alta next year) but she was able to stay with us for a while.  I was slightly behind Emily at the mile and she got 5:39 for her split (they weren't calling them and I wasn't wearing a watch) so I was probably just over 5:40.  The next mile had some downhill so Emily and the pack of guys she was with separated on me there and I was battling with the girl with the long blonde hair.  Eventually I was able to pull away but Emily was still far ahead of me.  During the 3rd mile I caught a few of the guys who had been with Emily and was able to close the gap on her a little bit at some points though not by much and only by really focusing on staying pushing.  When we got to the turn which took us east heading back to the park it was slightly uphill so I thought I should be able to catch up a little bit then, which I did, but then there was another slight downhill going down to the final stretch of the race.  I was kicking by then and closing a bit on Emily and Taylor, though it would have been a miracle if I had caught them, but I could tell when they started to kick that there was no way.  Still I pushed hard to get to the finish, I was close to breaking 18 but didn't quite make it, still I am happy with my time considering I haven't been getting a lot of mileage, I haven't done speed in about 2 weeks, I didn't eat pasta last night, and it was one of my best times anyway :)  Afterwards I cooled down the same as I had warmed up, I started it with Jamal and Teren and Nathan but then I slowed down after a while because their cooldown pace is about my regular running pace.  When I got home from the race I did 3 sets of the abs exercises.

This morning I went and did the East workout at Sugarhouse.  We did the cemetery loop today.  At the start of the run I was up at the front with the guys but then as we turned onto Imperial Street and down Parkview I couldn't keep up and then they all got way ahead of me and then Amanda and Mike and some other members of the team passed me and I couldn't stay with them.  But I was at about 8 minute pace which wasn't bad.  At the cemetery I did 1 lap and I caught up to some of the people who had passed me early.  I caught up to Amanda during the cemetery but eventually passed her.  Coming back along Melbourne I was able to hit 7:20s pace but when I had to slow down to cross 2700s to get over to 1800e I slowed back down to 8 minute pace.  When I got back into the park I went out an extra half mile on the road and back so that I would be at 8.  My average pace was 7:55 so I stayed pretty even.  Afterwards I did 3 sets of my secondary strength and ab exercises.

This morning for workout we met at Sunnyside Park.  For the run we ran up Sunnyside to the zoo and then above it onto Wasatch Drive.  Took that all the way to Thunderbird and then cut down to Foothill and went up to the drinking fountain by the flagpole.  Then we ran back along Foothill and turned down 1300s and then north on 1900e back to Sunnyside and back to the park.  Then we did a lap in the soccer fields to get us up to 8 for the day.  When I got home I did 3 sets of the abs exercises.

This morning I couldn't make it to the team workout since I was babysitting but after I was done I went down to Liberty for some speed work.  I started with a lap warmup and then I changed into my red flats.  Then I ran over to the painted start line.  On my workout schedule I was supposed to do 3 1mile repeats but since I haven't done speed in a while I didn't want to.  And last night I had accidentally read the previous week's workout and thought I would be doing 6 800s.  So I planned on doing 1 mile, two 800s, and then 1 mile.  I did half mile recovery after each to the next line or line with two dots.  My times were 5:58, 2:57, 2:56, 6:06.  Then I finished the lap I was on and changed shoes and then cooled down for 1.75 miles going the opposite way of what I had been going before.  When I got home I did 3 sets of secondary strength and abs exercises.

This morning the team had practice up on Pipeline Trail.  They ran out 22 minutes and back but I went out 3 miles before turning since I don't need to taper for Monday since I can't race and I didn't want them to have to wait for me to to the whole thing.  When I got home I did a bunch of abs exercises, including the stuff Em showed us last year and stuff I learned in yoga and the medicine ball stuff.

This morning I wasn't planning on running until later since I was going babysitting but then I was awake at 6 and decided I would go run since I had time.  I ran up to 1500e and over to 2100s and then went on 1700e and took the street by the Highland seminary up to 2000e and went under the freeway and then over to 3300s.  Then I went down to Melbourne and took that and 1800e back towards Sugarhouse and back home along 1500e.  When I was babysitting I got my secondary strength exercises done while the kids were still asleep and then I did my abs when I got home.

This morning Abigail and I went running with Taylor.  We met at Sunnyside Park and ran up to Foothill and then down to 500s like the VA loop and then we went through campus on the Shriner's route.  We got up to 11th Avenue when we reached 3 and a half, that's where we turned around.  We ran back the same way we had come and when we got back to the park I let Taylor take my garmin for another mile since he needed 8.  It felt nice not having to do core today!

This morning I got up at 2:45 to get ready to go to the marathon.  Bill came and picked me up and Kim took us to the stadium to catch the shuttle up to the starting line.  I relaxed for the ride up and then when we got to the start we got off the bus for a few minutes and figured out what to do for Devra's chip for her shoe which she had forgotten and then we decided to get back on the bus to stay warm.  Then the bus had to leave so we got off and waited outside.  A little after 5 I took my Gu and then I ran down the road a little bit with Bill and Devra and ran back to get warmed up enough to take off my jacket and long pants and put them in the drop bag truck.  Then we did a few strides before getting on the line.  When the race went out I stuck with Bill and Devra but I was a few meters behind them but I wasn't too worried about falling back but I was trying to stick with Bill since that was why I went.  The first mile was a 5:30 and at mile 2 I was at 11:19.  Then Bill and Devra were further ahead of me but finally since it wasn't as steep I was able to work up to them and run with them.  Devra went a little ahead when we got to the uphills but I stayed with Bill for those.  The end of the second hill was at about mile 8 and when it started to go down again Bill took off on the downhill and I didn't ever catch back up but he was able to work with Devra for some of the rest of the race.  I saw them both coming back from the turnaround and then I didn't see them again until the finish line.  The last few miles I was not feeling so great but I wasn't going to let myself stop until I was halfway.  I was the second girl until right before I stopped, a girl in black passed me around then.  After I stopped I walked down the road a little bit and there my dad was waiting at the water station so I took off my bib number and walked to the car and we drove down to the park so I could turn in my chip and then I waited around to cheer on the marathoners as they finished.  I was really sore afterwards but I made sure to eat some good protein when I got home.  I admire everyone who was able to finish, I really struggled just getting to the halfway point!  But it will be probably several years before I finish my first marathon so I will have better training when that time comes. 

This morning I woke up as my sister was leaving to go to cross country and she told me I should come because it was going to be easy so that convinced me.  I got up and got ready to go and we headed to Fairmont Park.  We did 2 laps around the park up by the swimming pool and then the pond and back down to the skate park and soccer field.  Then we stretched in a circle for a while and all talked about our races.  Then we did 2 more laps and then some to get us up to 4.  My calves weren't that sore but my quads were extremely sore and my shins were too a little bit.  When I got home I did a set of secondary strength exercises.

Tonight I ran 2 miles with my cousin Michael.  We ran to 1700s and back twice. 

This morning I joined the team for workout at Sunnyside Park.  We started with a warmup of going to the gully, doing 2 and a half laps, and then coming back up to the park.  Then we did drills which really killed because my quads are so sore but I did them all, they included butt kicks, high knees, power skips, karaoke, and worst of all lunges :P  Then we were put into teams for some drill relays.  For those we did karaoke, duck walks, and then strides to the fence and back.  Then we did a lap around the park for cooldown bringing us to 4 and then ate otter pops because its my birthday! =D

This morning we ran on Drycreek by the JCC.  As usual we took a rock in each hand for the first mile and a half to add to our pile.  Then we ran past that, we could do 6 miles or if we felt that our legs were ready then do 8.  I decided to do 8 so I ran out to the 4 mile mark and back.  I almost tripped a few times but fortunately I always caught myself.  My legs feel even more recovered now, its great :) When I got home I took a 15 minute ice bath and did a set of seondary strength exercises and abs.

This morning we met at the drinking fountain at Liberty Park for workout.  We did a lap warmup and then changed shoes and ran to the start line painted on the sidewalk.  Over there we did 4 strides before starting on 800s.  My hamstrings felt really tight during those so I stretched between strides, I guess I've been neglecting to continue doing the hamstring strength stuff since they haven't been bugging me recently.  I kinda got boxed in on the first 800 but I finished in 2:46.  Then after a half mile recovery I hit 2:45 for the second one and then 2:55 and 2:52 for the last two.  During the recoveries my left hip was really hurting, I think yesterday the impact of catching myself on that leg from almost falling so many times is what is making it hurt.  Afterwards I finished the lap I was on and went to 6 miles before changing shoes back to my trainers.  Then I did a mile cooldown.  When I got home I took an ice bath for 15 minutes and this time I made sure it was plenty cold because I dumped the whole ice box in the tub right before I got in.  I also took some ibuprofen.  After getting out of the tub I did 3 sets of abs.  My hip felt a lot better after the ice bath and ibuprofen.

This morning we got up bright and early to go out to Magna for those of us who needed long runs.  After taking a long detour to get there we finally met at the old Chevron and departed on our run.  We ran out on 8400w half of what we needed and back to get how many miles we needed for the day.  The first few were uphill and then they start to roll.  The roadkill got bigger and bigger as we kept going.  I ran out 5.75 and then turned.  On the way back I ended up having to stop at a light for a few seconds but the car that had the green light was waiting for me to go for some reason but I waited until they had gone.  While waiting for everyone to get back I got started on my core and finished when I got home but I ended up doing 3 sets of secondary strength and abs, that's the most I've done all week but I'm glad I got it done :)  When I got home I iced my legs for 15 minutes.  My hip had only hurt when starting but it warmed up and I didn't feel it the rest of the run.  

This morning I got up and ran on my own since I needed to be done before 10.  I ran to Sugarhouse and did part of a counterclockwise lap and then exited at 1700e and then followed the cemetery loop route only I didn't go to through the cemetery but just to 3300s and then back along Melbourne and 1800e and then clockwise lap through Sugarhouse and then home along 1500e.  Then when I got back to my house I needed a quarter mile to make it 9 so I went out on 1400e and decided to do 10 so I went out past 1700s before turning back.  I was pretty much drenched because it had been raining since I turned back north.  When I got home I took a 15 minute ice bath and did 3 sets of the secondary strength exercises.  Later in the evening I did my 3 sets of abs.

This morning I couldn't make it to team workout again since I was babysitting again.  But on my own I ran to Sunnyside Park and did half of a big lap to get me a mile and a half warmup, and then I set my watch to do fartlek.  I did 1 minute on 1 minute 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 1 off.  That part of the workout got me 5 and a half miles and then I did some in the park before running home to get met at 10.  As I was leaving the park I saw my dad stopped at the light on his way home from the gym!  When I got home I took a 15 minute ice bath.  Later in the evening I did 1 set of abs.  

This morning I got up early and went for a run on my own again because I had plans for babysitting again.  I ran up 1300s to Wasatch Drive and then across to Thunderbird and then down to Foothill and up to the flagpole.  Then I ran down Foothill and followed it all the way to where it curved into 500s all the way down to 1300e.  Then I took that back to my house and was at 9 miles so I went out a half mile on 1400e and back to get up to 10.  I felt really great on the run today and held a faster pace than I have been able to keep for a while.  After I got home from babysitting a few hours later I did all 3 sets of my secondary strength exercises and my abs workout.  In the evening I took a 15 minute ice bath.

This morning I thought I'd be able to make practice since I wasn't babysitting until later but then I found out it was the bike and run so wouldn't be able to go.  But on my own I ran up 1300s to Foothill and then down to where it curved into 500s to Guardsman and then went through U campus to Shriner's drinking fountain and up on 11th Avenue until I was at 5 miles where I turned around and went back the same way.  When I got home I took an ice bath for 15 minutes and then did my 3 sets of abs.

This morning I went to practice with the team at Liberty Park.  I did a lap warmup before Bill got there and then did the warmup lap with the team.  Then I went for a lap with Emily while everyone else was stretching and then we joined them for a lap of fireman.  We went with the fast group and really pushed at the end.  Then we went the opposite direction for cooldown and I did 2 laps and then some to get to 1o for the day.  When I got home I did 3 sets of the secondary strength and abs exercises.

I went to the Minuteman race today even to cheer on teammates and friends since I've already done my 2 races for the summer.  I ran the course once before the race started, doing the first bit of it with the team before they turned around but I kept going.  When the race started I was standing at the top of the hill out of the stadium and I cheered for people I knew as they ran by.  Then I ran the course backwards but I didn't do the part where they go into the area by the stores in hopes of seeing how some of the team finished.  After that I still needed 4 miles which I did with Emily and Stefanie out a little bit past mile 2 on the course, then we were joined by Andrea and a friend who were going the opposite direction so we did that back to the stadium where I stopped.  Afterwards we had a fun time at ikea eating free kids meals!

Happy hills week!  We were at Sugarhouse and we started with an outer lap of the park for warmup and then we stretched down in the field in the middle of the park.  Then Bill put flags up marking the path we were to go for the hills for today.  We ran it once to see what it was and then we started the workout.  We ran a loop and then walked over to the start for the next set.  We had equal timed recoveries.  We ended up doing 6 loops of it and then ran to the drinking fountain at the pavilion down there where Bill explained the slight uphill on the state course, then we ran it twice.  Then we were at almost 6 miles so we ran 2 outer laps around the park for cooldown.  When I got home I did 2 sets of secondary strength and abs.

For day 2 of hills week we went to Drycreek up by the JCC.  We started by getting our rocks and running with them the first mile and a half and depositing them on our pile, then we ran to right before the 4 mile mark but turned before it went downhill.  We did the big hill that is about 2 miles in for the hill today.  We ran it 10 times, up and around the bushes and then down.  I ran continuously, each lap was .3 of a mile.  When I was done I waited with the others who were done for a few minutes but then we decided to just run back for water, so I ran back with Natalie, Ben, and Taylor.  Back to the parking lot brought the total mileage to 10 and a half.  When I got home I took a 15 minute ice bath and then I did 3 sets of abs.

This morning I missed out on the team hike because I already had commitments to speak at a cross country brunch for Maple Mountain, but it was a great experience.  Ben came down to Salt Lake also so that was a plus.  We went to Sugarhouse Park and there we ran the state course once, then 2 laps on the outside of the park, and then different parts of the state course in random order before heading over to the pavilion where Maple Mountain's team was.  I'm not a good public speaker but I wasn't as nervous as I was earlier this week about it.  At the end they gave me some lovely flowers :)  After speaking there I went home and did my 3 sets of secondary strengths and abs, Ben threw the medicine ball with me. 

This morning for workout in celebration of hills week we went up to Guardsman Pass!  We got up there around 8:45 and got started.  I felt pretty strong on the first uphill portion before the trail turns at 3/4 of a mile.  The worst of the hills is done 1.2 miles into the run but it feels like forever!  Once reaching the top I stopped with some of the others to recover a bit and enjoy the view over Park City.  My calves and shins were burning then :P  When the group got going I started with them but couldn't keep up so I just ran at my own pace.  We went out 5 miles before turning around.  On the way back I was close to catching Natalie and Taylor on the way back but never did.  I was kinda annoyed on the way back with some bikers, they didn't yield and there was a large group of them that didn't :P  But later on when more courteous bikers did yield I made sure to thank them.  They weren't even supposed to be up there today since it is an odd numbered day but whatever :P  Coming back down the final hill I felt like I was going to die :P  Not really but I think it was worse than coming up.  At the bottom I joined the group waiting for everyone else to finish and ate some bagel seeds and graham crackers that Dakota had!  Finally we had everyone and departed around 11:30.  Thankfully we made it home in Natalie's car, the gas light came on when we were coming up the canyon earlier so we were worried we'd run out but we made it!  At home I did my 3 sets of abs and took a 15 minute ice bath.  And I realized I don't know which pair of shoes I was wearing, I have 2 old pairs of the same Mizunos but don't know which is which, and today I think I might have been wearing one from each pair.  Oops, I may just have to donate them soon so I don't have that problem again.  

This morning Abigail and I went to cross country practice with the Davis cross country team because we had a sleepover with our cousins who are on the team.  Today the girls were just going for a run.  It turned out to be an adventure run!  We ran out on the road behind the school for a little over a mile until we got to a little gully area and stopped to stretch for a few minutes and then we ran on a trail through it but it was really muddy and there were a lot of itchy plants but eventually we made it through and ended up taking a trail out of the gully through someone's backyard.  Then we ran on the highway and turned down the next street and went to someone on the team's house to use the hose to rinse off our legs from the itchy plants.  Then we ran back to the school and it was 5 miles to the parking lot.

Tonight after it had been long enough after having eaten dinner, I got in my other 5 miles.  I took my iPod and ran along 1500e to 2100s then up to 1900e and over to 900s and down to 15ooe and home.  I decided to save the core for tomorrow. 

This morning I felt like taking my iPod with me again so I did.  I ran up 1300e to Wasatch Drive, then ran over to Thunderbird and down to Foothill like we do on the flagpole run, and I ran to the drinking fountain and then back down Foothill.  I ran all the way to where it curved into 500s.  I threw in a lap at the cemetery because I knew it was at least a mile short of 10 miles if I went down to 1300e, but after the cemetery loop and running home along 1300e I was just a quarter short so not bad.  Then I did my 3 sets of secondary strength and abs when I was home alone with Abigail, it was a party!

This morning I went to workout with the East team for the last time.  We did a warmup of the state course and then ran over to the hill across the road from the duck pond, the one we run down during the state course, and we did 10 continuous hills there.  My shoes were annoying because when they got wet and then I ran on the hills, the soles would slip and get crunched to a side and it felt really weird and it was a bother to fix because I didn't want to stop during the workout and just had to wait for small breaks in the workout.  Then we did 2 sets of the Flannagan circuits, this time the mountain climbers felt easier for me than they usually do and I think its a result of all the core I've been doing!  :)  Then we ran the state course backwards for cooldown, and then some up along the river and back and then on the road a bit and back to the drinking fountain to bring it to 10.  On the way home Abigail and I stopped at the grocery store for some chocolate milk mix!  And then at home I did 1 set of secondary strength and abs because I was in kind of a hurry.  Tomorrow I workout with the U team and we depart for cross country camp!

This morning I ran my first workout with the U!  After the compliance meeting we all went for a run.  We ran along Foothill for a bit over to 1300s and then down to 2100e and over to 900s and down to Bonneville glen.  As a group we did a lap there and then some of the girls were going to go back but Hillary wanted to do more so I joined her for the rest of the run.  We did another lap in the glen and then went out the 900s entrance and ran down to Guardsman.  Then we ran to Sunnyside Park and did a lap there before continuing on Guardsman back to campus.  We ran up to the track and did 8 strides in our socks, the turf was too hot for our bare feet and even a bit too hot for just our socks.  After each stride we jogged half way back and then walked half way back.  Then we went to the training room and I used a foam roller on my hamstrings and then the hamstring weight machine I learned how to use back in June and then I went home  to finish packing for camp.

This evening after arriving at camp in Midway and a while after dinner we went for a short evening run.  We went to the gold course and ran along a little gravel trail until it reconnected with the golf course and then we ran along the paved golf cart trails.  It was a little over 2.5 back to the parking lot where we had started. 

This morning for workout we went to the park.  We started with a warmup of about 2 miles along the paved trail around the park which we would be doing our tempo on but we went out along the road to get a bit more warmup.  Then we did drills and strides which got us up to 2.25 before changing shoes.  I wore my red flats.  We split into groups, I was in the group doing 1200s and we had to split into two groups of five so that we wouldn't be too crowded on the trail.  The 1200 is just short of a full lap so we did that and walked back to the start which wasn't very far.  Coach Kepler told us not  to go faster than 90 for the first 400 and I held on pretty easily.  For the first 400 split for a lot of them we were around 95, though there is a bit of uphill portion during the first part.  My times were 4:34, 4:38, 4:37, 4:35, 4:33.  Then I changed my shoes back and we ran on the trail again by the road for cooldown, a mile out and back to get 8 for the morning.

This afternoon I went with a few of the girls to do a second, shorter run.  The full loop was 3 miles but I just went out a mile and back with both Nikkis.  Then we drove to a park to meet the rest of the girls for a core workout.  We got creative and did drills on different parts of the playground.  We were in groups of two, I was with Hillary.  We did each drill for a minute before rotating.  Hillary and I started with tricep dips and then we did planks, squats, double knee lifts, hanging leg lifts, box jumps, pull ups, donkey kicks and fire hydrants, and pushups.  Then we did a second set but on this one we were only doing every other drill and we only had to do 30 seconds of each.  Then we did 2 drills with hula hoops and were done for the day. 

This morning we drove out to a dirt trail that was slightly uphill for some hillwork today.  We started with a warmup out on the road and back and then down to the foot of the hill because we just parked by the road.  The warmup was 2 miles and then we went into a residential street for our drills and strides.  Back at the foot of the hill we split into three groups for the hills.  The first two groups had 4 people each but the last group which I was in had six.  I was with Hilary, Kate, Andrea, Lex, and Amanda (Theo).  We ran the hill 6 times, jogging recovery back down.  Then we were at 4.6 so we ran back towards the cars and then out a half mile and back on the road to bring the total mileage to 6.

This afternoon we drove to the Rail Trail close to Coalville for an easy run.  I ran out 2 miles and back with Lex, Andrea, Nikki R., and Lauren.  Towards the end Amanda and Alyssa caught up with us.  Our average pace was 7:44. 

This morning we went running at a trail by Deer Creek Reservoir.  We ran in a group for about the first mile and then it turned into groups as people went different paces or people turned.  I was with Bekah, AuraLea, and Theo.  At 2.5 miles we turned around and there was another small group right behind us so we were joined by Hilary and Lauren.  I ran the rest of the way back with Lauren.  My left leg was hurting a bit on the run all over, I think it may be because I'm used to hitting all of my miles in one run a day instead of 2 -a-days so that could take a while to adjust to.

In the evening I took my iPod and went for a 5 mile loop up along 1500e to 2100s then over to 900s and back down to 1500e and home.  When I got home I hopped in the ice bath for 10 minutes. 

This morning for workout we went up to Pipeline Trail for a long run.  I ran out with Hilary and Theo.  We went all the way to the overlook and stopped for a minute before heading back.  Most of the way back I was just ahead of Andrea.  When I got off the trail I ran up the road and boardwalk and back down to get to 10 miles total.

Today was my first day of college!  That also meant that workout time changed so we had to run at 2 in the afternoon when it was 100 degrees!  Fortunately it was an easy day today though.  Macee, Nikki R., and I were all going for 50 minutes so we stayed together for most of it.  We ran down to Foothill and then over to 1300s and up to Wasatch Drive, the hill there slowed me down a lot and then I almost tripped over my own feet but I was able to catch back up.  We decided to see if we would make it to the drinking fountain at the flagpole so cut down the side street right by 2100s but then we were over 25 minutes and decided to just go back because it would take us too far and we'd still have to run that extra part back.  We just ran back along Foothill and when we got back to campus got some cold water and refreshing powerade before going to the track to do our strides and drills.  We did 7 strides and 4 drills.  Then I did about three quarters of a mile to get up to 8 total.  The sprinklers came on while I was just getting started on my small cooldown so I ran through them on each lap :)  Later in the evening after returning from the athletes' dinner thing I took a 10 minute ice bath.

This morning we had an hour of lifting.  We were put into 3 groups and had 12 minutes at 3 different stations with workouts that Coach Rufino gave us.  We did stuff with the bars, dumbells, and medicine balls. 

This afternoon we had a workout at Sugarhouse.  We started with a warmup of a lap around the perimeter of the park.  Then we did strides and drills in the shade and Kep explained the workout to us and we broke into groups.  For the first 5 I was with Kate, Hilary, and Andrea.  The workout was doing powerskips for 50 meters up a hill, then jogging 50 meters, then 100 meters fast, then 50 meters jogging, then 100 meters sprint and a 2 minute recovery to get back to the start before the next set.  For the last 4 Kep told me to go with Nikki D., Macee, Alex, and Alexis from Park City.  Afterwards for cooldown I did an outer loop going to opposite direction with Hilary and Auralea.

Today we didn't have practice in the afternoon because since it was just a recovery day Kep didn't want us running in the heat.  In the evening I met with Macee and Nikki R. to go for a run.  We started at HPER and ran up Legacy bridge and through the dorm neighborhood up to Red Butte.  Then we got on Drycreek heading north and ran on the lower trail until it connected with the higher trail that runs parallel to it.  We took the higher trail back and on the way back down to the bridge made loops around all the dorm buildings.  When we got back to HPER we did our 6 strides and 3 drills on the grass between the Burbidge building and the swimming pool.  Then Nikki and I stretched for a few minutes before running to the library and back for cooldown.  My left hamstring and knee have been hurting a bit today but not so much as I moved around and it warmed up.  It hurt during the first few strides but wasn't so bad after that.  It burned while I was stretching it.  I don't know if it is injured or just sore from the workouts yesterday, but because of all the different stuff I did yesterday from biking to campus and back twice, squats when we were in the weight room, or power skips up the hill, I don't know what might have caused the pain.

This afternoon for our workout we took Trax down to Trolley Square and ran to Liberty Park and did part of a clockwise lap over to the tennis courts where we stopped to do our drills and strides.  Then we changed shoes and Kep put us into groups for mile repeats.  I was with AuraLea, Bekah, and Theo.  We were supposed to hit 6:20s and then we had 90 seconds recovery after each mile.  Our times were 6:22, 6:21, 6:18, 6:29, and then on the last one they only did half but I hit 6:14, Hilary finished with me.  Then we had four 35 second strides before changing shoes and doing a cooldown.  I ran with some of the older girls back around the park the way we had come so we could hit the drinking fountain and then we ran to the 900e Trax station to get back to campus.

This morning I went for a recovery run with Macee and Alexis L. so that we wouldn't have to run in the heat of the afternoon.  We ran up by the dorms and then made our way down and out to Sunnyside Avenue, and then back over to HPER.  Then we did our 7 strides and 5 drills on the grass between the Burb and the swimming pool, and then I ran a bit more until I had 7 miles but then I had to go to class.  

Later in the day my mom and I went up to Snowbird to use our free tram passes before they expired and I ran 2 miles while I was up there.  When I got home I took an ice bath for 15 minutes.

This morning for practice we met and drove up to Park City to run on a trail up there.  We went out and back for enough time to get whatever mileage we needed.  Hilary and I both needed 12 miles so we ran together.  At the beginning we were in a pack with everyone but as we ran on we broke into groups.  Macee, Kep, and Lauren were with Hilary and me on the way out and turned around as they needed.  Hilary and I ran out to 6 miles which got us to a residential area just past a cool skate park made out of dirt.  Our average pace to the turnaround point was 7:54, which is what it had been when we hit mile 3 so we were running even.  The way back was faster because it was slightly downhill, and Kep came to us on the bike and biked alongside us for the last 2 miles.  After finishing the average pace was down to 7:35 so we were going pretty quick on the way back.  When I got home I took an ice bath for 15 minutes and finished reading Pride and Prejudice!

Today at practice Kep told us some of the drills we'd be doing throughout the season and then those of us who hadn't run yet went for a run.  I ran with Cassie and Liz today, they were doing a 5 mile loop which Cassie had already measured on google earth and my Garmin was dead so it was convenient.  We ran along Foothill to 1300s and then down to 1500e and over to 900s and up to Greenwood Terrace and to Guardsman and back to HPER.  I got a drink and then I did the loop again since I wanted 10 for the day.  The second time I went across 1900e instead of 15th but its about the same.  When I got home I did some abs and arm swings.

This morning we had an hour of lifting in the same groups as last time and we did the same exercises as last time.  

In the afternoon I met the group at Sugarhouse Park for our workout.  I've biked to and from campus twice today and didn't want to bike there again to workout and since Sugarhouse is closer it was convenient.  We started with a lap warmup on the outer perimeter of the park.  Then we did our drills and strides and changed shoes.  I wore my Saucony spikes that I got at Footlocker Nationals for the first time!  I like them :)  The workout was five sets of five 200s with 30 seconds between each of them and 2 minutes between sets.  I did jogging recovery for all of them.  I was in a group with AuraLea, Bekah, Macee, and Hilary.  On the second set we accidentally did 6 instead of 5 because we got our counting mixed up but we worked it out and just kept running.  On the last set we only had 15 seconds recovery after each so we just did standing recovery before those.  After we were done with all of them I did an outer loop backwards with Bekah, AuraLea, and Hilary for cooldown, and then to get to 10 I ran along the river for a bit.

Today we didn't have team recovery run so that everyone could fit in a run when they could so we wouldn't have to run in the heat.  Because we didn't have practice I was able to go to Cottonwood Complex to watch Abigail race.  I ran a bit with her, and then during the girls race I was running to different parts of the course.  I only got in 3 miles during that and then I had to hurry home to make it to babysitting on time.  I was able to do another 2 miles up along 1500e to 1700s and up to 1600e and then 1700e to 1300s down and home.  Later when I finished babysitting I ran 3 miles on 1400e, to 1700s and back three times.

This morning we had an hour of lifting with Coach Rufino.  We did less time at each station today than on other days since we are racing Saturday.  In the afternoon we had a workout at Liberty Park.  For warmup we ran to the park from the 900s Trax station.  We did part of a counterclockwise lap over to where we would be starting.  Then we did our drills and strides and then changed shoes.  Kep put us into groups for three 1 lap repeats with 2 minutes recovery after each.  I was with Macee, Lauren, AuraLea, Bekah, and Theo.  We were supposed to be running 6:20-24 pace but we were actually going closer to 6:10 pace, it felt great.  I don't remember the time for the first one but the second and third ones I hit 9:12 and 9:10.  Then we did four 25 second strides.  Then I changed shoes and for cooldown ran with the older girls who were going the longer way that included the drinking fountain.  

This morning I went for an easy run with Alexis L. for recovery for preparing to race tomorrow.  We went north from HPER and went into the Avenues and made our way past Shriner's drinking fountain and up onto 11th Ave. and went until we were at 2 miles and then turned around and went back the same way we had come.  Then we did our 8 strides on the grass between the Burb and the swimming pool.  Then Alexis ran back up to her dorm and I cooled down until I was at 5 miles.  After class when I got home I took a 15 minute ice bath.  I'm excited to race tomorrow!

This morning after arriving at the race, as a team we walked part of the course to get a feel for the terrain and decide if we were going with flats or spikes and what size spikes.  We walked part of the loop and then ran the rest of it for warmup.  I did a little more with Hil and AuraLea since they were doing a few more minutes, and then I kept warming up until I was at 3 miles.  Then I joined the team for drills and strides.  Then Abigail helped me change the spikes in my Footlocker pair to quarters instead of the 3/8ths I had in from Tuesday's workout.  Then I went over to the line for strides.  We did a team prayer and cheer and then got in our box.  We were furthest over to the right, and when the race started most of the pack went left so I was easily able to get where I needed to be on the right and into a good position going around the first turn.  We hit some mud puddles right after the first stretch but its cross country so its to be expected.  The whole first lap I focused on just staying with the first group and not going out crazy or trying to take control since it was my first college race so I wasn't sure how I'd do at the college level.  My first K was at 3:37.  Towards the end of the first loop a Weber girl took the lead and I was still in the lead pack with a BYU and a USU girl, and when the Weber girl took off I went with her though I stayed behind her.  Starting the second lap as we got to the first turn again, I began to lose her a little bit but I didn't want to use all my energy making it a chase then and then run out of gas and get caught by the pack.  At this point she opened up on me but at the same time I must have opened up on the pack behind me.  The whole rest of the lap I was trying to catch her but was only able to get to the point where she wasn't getting any further, though I wasn't closing much.  Going down the final stretch I pushed really hard and I almost even puked twice, just like Abigail in her first race!  I didn't puke until after I crossed the line though.  I got a new PR, and broke 18 for the first time!  :)  So it was a good day :)  Afterwards I joined the team for a cooldown, we went out about 10 minutes and back but then when we got to where we could see the guys race I fell behind the other girls because I stopped to cheer.  I ended up getting 2.5 miles cooldown though.  Then I went and enjoyed the bagels and vitamin waters that were provided by USU :)  It was a good day and I'm very happy with my race today :)

When I got home I still needed 4.5 miles cooldown so Abigail and Sarah came with me, even though they had just been to Maddox on the way home from the race.  We ran along 1500e to Sunnyside and then up to Foothill and down to 1300e and home.  Abigail felt sick so went back along Guardsman but Sarah and I were together the whole time.  When we were finished we went and got some delicious smoothies! :)

This morning I went up to campus and ran up the road by Red Butte to the gate and back down to the lockerroom to get 3 miles before meeting up with Macee, Alex, and Andrea to go for an easy run.  Macee and I were doing 60 minutes and Alex and Andrea were doing 30 so they ran with us for the first bit.  We ran through the Avenues to get to 11th Ave., that's about where Alex and Andrea turned, and Macee and I ran on 11th Ave. all the way down until right before it turns to go up City Creek.  We stopped to stretch for a bit before running back, the way back felt so good and very nice for recovery after Saturday.  When I got home I took an ice bath for 15 minutes.

This morning we did our hour of weights.  We did a lot of the same stuff we've been doing the past few times, though this time on the bar the freshmen got to do a little more than what we've been doing! We've definitely been getting better and I feel that working in the weight room has really strengthened my core. 

This afternoon we did a hills workout.  For warmup we ran up to the road by Red Butte and then to get a little more we ran on part of the Drycreek trail to a tree and then turned and went back to the road and up to the yellow gate.  Then we did our drills and strides and changed shoes.  Then Kep explained the workout to us.  He had placed cones at the 200, 400, 500, and 600 meter marks so that we could judge about how far we got each time that we ran up the road for 2 minutes.  We started in small groups but it ended up being a small group and then a large group.  I got to about the same spot each time.  We did it 4 times, and for recovery on each we ran back down to the start.  After 4 then we ran over to the tree we had turned around at earlier and then in groups of 2 we ran up the hill for 1 minute and then walked partway down and jogged partway down.  I was with Andrea.  We did 4 sets of that as well.  When we were all finished with that we changed shoes back and then ran cooldown.  I ran that with Hilary, Alyssa, and Bekah since they were going longer.  I did the last mile and a half by myself to get up to 10.  

Today for workout we had a recovery run in the afternoon.  We were supposed to do whatever we needed.  Since we started at 2:15 and had a meeting at 3:45 I didn't have time to get in all 10 miles that I needed :(  But with Hilary I ran along Foothill over to 1700s, and then down to 2100e and over to 900s and into Bonneville Glen.  We did a lap there and then ran back to campus along Guardsman.  We went to the field below the track where Hilary did strides, but I kept running to try and get in as much as I could before the meeting.  I ran out to the road just north of campus and then went up above the track and then back down the way I had come, and ended up just finishing with 8 and a half so I could grab my stuff and get to the meeting.  

This morning we had lifting.  We got to a little bit less today since many of us are racing Saturday.  

For the afternoon workout we took Trax to 900e and then ran to Liberty Park for warmup.  We did our strides and drills and then changed shoes.  The workout was a Kenyan run.  It was a 4 mile tempo where we'd pick up the pace by 20 seconds each mile, gradually throughout the whole mile.  I was with Hilary, Bekah, and Lauren.  Our starting pace was 6:50.  We had two full laps and then 2/3 of a lap to get to 4 miles.  The splits I got were 6:55, 6:28, 6:13, 6:00.  Then we jogged back to our shoes to change them and then I went with the group that was going longer for cooldown. 

Today we had an easy day to recover from yesterday and taper for tomorrow.  We went out on Foothill and turned around as we needed.  I ran with Hilary out 15 minutes, which got us just past 1300s.  When we got back to campus we did strides on the field with the softball pitches in it.  We did ours barefoot and we did 6.  Then we did about a quarter mile barefoot cooldown to get to 5 for the day.

This morning I ran an easy 2 miles out to 1700s and back.  I got my mom to run a block with me going each direction, she had just started walking before I began my run.  Afterwards she took me to get a bagel :)  Now its off to Reno for the race tonight!

Tonight after arriving at the race course we had a little while to get settled and ready before we began to warmup.  About 45 minutes before our race we went for a team warmup.  We did a few laps in the baseball fields where we were set up and then we went and ran part of the loop on the course.  Then we returned to the baseball diamonds to do our drills and strides.  Then we went and changed shoes.  I got about 2.5 miles warmup including the strides we did on the line.  We circled up and did our team prayer and cheer, and then we got on the line.  When the race started I got right up to the front and ran next to Alyssa and we led the pack for the first little loop.  Since we were running under the lights, it made it so that just after passing each set of lights we could see the shadows of the girls behind us, which was useful every lap in figuring out where the other runners were.  Going into the second loop Alyssa picked it up and broke away, and Bekah went with her.  Then going up the hill I got passed back and forth by Lucy and two of the UNLV girls, who were also wearing red so from the corner of my eye it was hard to tell who was who.  Getting to the downhill portion I was able to pass them back, but then on the next lap which was a bigger lap a UNR girl passed me on the uphill.  At that point I knew that when I passed back on the downhill I was going to have to go hard since it was the last lap and once we were off the little mountain it wasn't that far to the finish.  I was able to breakaway from them and I pushed all the way over around the field and then kicked it in down the final straightaway not too far behind Bekah.  When I was leaving the finish chute I turned and saw that Hilary had finished 4th!  A few places back, Lauren finished 10th bringing our final team score to 20, earning our team first place and winning an engraved plate for it :)  Afterwards we started to cooldown in the baseball diamonds, and Kate, Lauren, and I decided to get our iPods and then we ended up going out on the road for a bit so we wouldn't get bored going in circles.  We ended up with 3 miles total for cooldown.  

Today for workout we ran on not Foothill!  We went through the Avenues to get to 11th Avenue and took that all the way to City Creek.  We were in one big pack the whole time, though I admit going up the hills on Alta and Virginia Streets to get to 11th I fell behind the group and took a while to catch back up but I made it.  The group turned down Memory Grove but I ran up just a bit farther to hit the bathrooms and drinking fountain because I knew they were less than a quarter mile away and I wasn't feeling so great, but I wasn't feeling horrible.  Just about the whole run I was at 7:25 pace.  The rest of the girls ran around downtown and took trax back up, but I ran back up to campus along South Temple like in indoor track.  I ended up with a total of 9 miles in 70 minutes, and I actually beat the other girls back because they had to wait for the train.  I was pretty slow as I got closer to campus because it got steeper there, I really need to do a good hills workout because I have not been doing so well at those lately :P

This morning I didn't make it to weights because I was puking my guts out last night and in the middle of the night.  It took me a while to fall asleep after both times so I needed the extra sleep in the morning, and I wasn't feeling that I'd be able to have a good lifting workout since I hadn't kept any food down since yesterday lunch.  After class I went and saw Hanah and she called Kep to see what he wanted me to do about the workout.  He wanted me to come and try anyway, so I did.  We were at Sunnyside today, we ran there for warmup.  Then we did our drills and strides and changed shoes.  I decided not to change shoes because I know you are more prone to injury when you are sick so I wanted to be careful.  The workout was three sets of 700, 800, 900 with 2 minutes after each.  I was in a group with Hilary, Bekah, and Lauren.  When we got going on our first 700 I kept up with them for the first stretch but then I fell back and even though I was pushing as hard as I could I couldn't keep up and then I was nearly in tears as I finished in 2:45, 13 seconds off what I was supposed to hit.  Then Kep came over and told me to just do a cooldown and focus on getting better.  I just did a few laps around the park, stopping on some of them to drink some Powerade since I am dehydrated from being sick.  I finished with 5 miles.  Hopefully tomorrow will be better.

This afternoon for workout we had a recovery run.  I wasn't sure how much I was going to run so I just ran by feel.  I started in a group with Nikki, Lucy, Alexis, Andrea, and Alex.  We ran along Foothill and then down 900s, where a few of the girls went into Bonneville glen.  I was with Alexis and I wasn't feeling too great so we didn't go into the gully but we ran with Alex and Andrea down to Guardsman and then back to campus.  We did strides and drills in the field by the humanities building and then ran just a little bit more until we were at 4 miles.

Today we didn't do lifting as a team because most everyone is racing tomorrow.  In the afternoon, those of us who aren't racing because of Stanford next week did a workout.  We drove to Liberty Park and did part of a lap to get to Cassie, who was already running, and then we turned around and ran a full lap and then we did our strides and drills before changing shoes.  The workout was two, 12 minute thresholds with 2:30 rest after each.  I was in a group with Hilary, Bekah, and Lauren.  On the first one I was able to keep up for about the first half mile and then I fell back a little bit as we kept going.  Coming along the bottom stretch almost to a full lap I really fell back and then by the time we were over at 1300s almost done my stomach was really hurting.  I jogged a little bit to get to the drinking fountain, and then Kep changed the workout for Lauren and me.  He had us instead of doing the second 12 minutes do two 1 mile repeats with 45 seconds after each.  We hit 6:27 for the first and we're not sure for the second but it was so nice to be able to break up that second set!  Afterwards we did our strides as we went back to change shoes and then we did a lap cooldown.

Today I finally got my lifting in, my arms felt just about like they were going to fall afterwards!  And I still can't do a pullup :P  it was a good workout though and I gave it my best effort, it will truly be a momentous occasion when I finally can do pullups all by myself!  A few hours after I was done lifting I went for a run from my house.  I ran to Bonneville gully, did 5 laps, and then went back home.  Then I went up to campus because I decided I would go cheer at BYU but they must have changed the departure time because I didn't see anyone so instead I decided to take trax to Murray and see if I could catch any of the invite but I missed all of the girls races.  Eventful day.

Today for practice we met at HPER and then drove up to Park City for a long run.  It was cold because it rained last night, its finally starting to feel like fall!  I ran with Hilary the whole time, she was going 13 miles.  Lauren and Kep and Lucy and Nikki were with us for part of the run but it was just Hil and me where we turned at 6.5.  Trail ended we think so we followed this sidewalk and ended up to where the trail continued most likely but that was about where we needed to turn so it was good.  Our average pace for the way out was 7:44 but we had got it down to 7:28 overall for the way back.  Cassie ran back after she had finished and joined us for our last mile.

This afternoon we had a workout at Sunnyside Park.  We ran there and did a lap around the fields for warmup.  Then we did our drills and strides and changed shoes.  Then Kep put us into groups.  I was with Hilary, Bekah, and Nikki R..  We were doing 8 sets of 3 minutes with 3 minutes rest between each set, though on the last 2 we had 2:45 rest.  The first 2 Bekah was in the lead and I was just ahead of Hil and Nikki, but then Bekah moved up a group and then Lucy joined us.  I struggled during some of the next few to keep up but I was usually able to close the gap by the end.  I think the portion with the uphill was what got me, I really need to work on those!  For the recoveries I usually jogged around a bit and then stood for the last few seconds before getting on the line to go for the next one.  Afterwards we changed shoes back and Hilary and I did laps around the field while we waited for Lauren to be done so that we could cool down with her.  We needed 2.5 miles cooldown to be at 10 for the day and we finished just by the entrance to HPER W.  

This morning we lifted.  The freshmen just did stuff with the bar for most of the time.  In the afternoon we had a recovery run.  We ran down to Guardsman and then over to 900s, then cut up to Military Drive which turns into 1700e.  We ran all the way to Emerson, where it ended, and cut down to 1600e and took that to 1700s and cut down again to 1500e.  We ran until about Garfield Avenue and then turned around and ran back the same way.  Then we did 6 strides, 3 drills, and 3 hurdle drills at the track to finish.

This afternoon we did our second workout for the week.  We took trax down to 900e and ran to LIberty Park for our warmup.  We did our drills and strides and then changed shoes.  I wore my new flats, the Saucony fastwitch 5s, that I picked up yesterday.  The workout was a 20 minute tempo run at 6:15-6:10 pace.  I was with Bekah, Hilary, Nikki, and Lucy.  The first lap I felt alright until I got to the part along 500e and then I started falling behind Lucy and Bekah.  I knew Bekah was going to stop for a minute and wait for Amanda before going again but I didn't know that Lucy was stopping too until we got to the entrance at 1300s and both of them dropped.  Then Hilary caught up to me and passed me and then going along 500e again Nikki passed me and I wasn't able to catch either of them.  I finished the workout and was glad to be done.  Then we did four 30 second strides.  Then I needed 1.75 miles to get to 10 for the day so I ran part of a counter clockwise lap and over to the trax station at trolley with Amanda and Hilary.  When I got home I finally took an ice bath!  I did 15 minutes, and I was able to clean out the ice box of the giant ice cube that formed when our freezer door was somehow left open when we weren't home a couple days ago :P

Today we had an easy run and strides in preparation for Stanford on Saturday.  I ran with Hilary, we went out on Foothill to 1700s and then down to 2100e and back to campus.  When we got back we needed to do strides on the track and we were cutting through the parking lot above HPER and then a car was coming really fast towards us and be both screamed!  It was terrifying!!!  Then as we continued through the parking lot, Hil cut her shoulder on a sign.  Intense 30 seconds in the parking lot.  Then we did 8 strides and 4 drills and we were done for the day.  I did half of my strides in my socks.

This afternoon after arriving at the hotel I went for a run with Amanda, Alyssa, and Cassie.  We went along a trail starting at the Yuba Drive trail head.  We turned around just after 2 miles.  When we got back to the hotel I took a 15 minute ice bath.

This morning after arriving at the golf course at Stanford and getting settled, we did a warmup around the course to familiarize ourselves with the course.  Then we did our routine drills and strides.  We had a little over 2 miles then.  Then we changed shoes, I wore my pink spikes, its been a while!  We went over to the starting area and got in our box, we were in 35.  We did a few strides and then did our team prayer and cheer.  The boxes were narrow and they had us put 2 on the front and 2 behind and everyone else behind another line.  When the gun went off and the race started, it was crazy packed!  Right next to me I saw a girl tumble to the ground, taking a team mate with her.  I was lucky not to have been dragged down as well.  The whole first loop I didn't even know what part of the course I was at because of how packed it was.  I just kept passing girls the whole time.  Going up the hill towards the turnaround of the first loop I could see a team in yellow in a pack so I decided to make them my target and focused on catching them, which I did.  On the second loop when I got to the turnaround I had a panic moment because I saw where the course continues for the guys race and thought that we were actually on our small loop and I was really confused.  But then I was relieved when we passed the part of the course where the small loop actually cuts in.  On the last lap I was almost in no-man's land but then I counted the girls in the pack just in front of me and found that there were 10.  So I made it my goal to pass all 10 of them before the race was over.  Going up the hill to the turnaround I caught 1-4, and then coming back down I caught 5-8.  The rest of the race was a battle to get numbers 9 and 10.  At one point I could tell that we were all going the same speed, I wasn't closing on them at all.  Going down the final straightaway I passed 9 but I think she passed me back, but I did pass a girl who started walking before the finish.  I felt that I had a great race for my first college invitational.  However, I am in the same trap as in high school of not getting out fast enough and having to work my way up.  I know that I can place higher up if I get into a better position from the start.  I'll just have to keep working on improving that.  Afterwards I changed shoes back and I ran a cooldown with Macee.  We followed Amanda, Alyssa, and Cassie on the bike path.  We turned around at a mile, but we missed the entrance to the course where we had left for our cooldown so Macee and I actually ended up with 2 and a half miles cooldown instead.  

In the evening after returning from a night in San Francisco, I went for a 20 minute run with Bekah.  We just ran out on the road by our hotel and back.  I needed a little bit more mileage so after that I ran on the treadmill until I had 3 and a half for the evening.

This afternoon for workout we did a recovery run.  I ran with Macee, we went along Foothill to 1700s and then up to Wasatch Drive.  We took that all the way back to Sunnyside and then we ran down through the parking lot at This is the Place.  We turned right at the post office and ran until we were on the road just south of campus by the orthopedic center.  We ran on a sidewalk which looked like it would be a shortcut but it ended up being longer and just took us a full loop around the orthopedic center because we ran into a fence with barbed wire and the top and then we went down but there was a wall but we were able to get around the building without having to go back up.  Then we went to the track and did barefoot strides and drills.  Then I ran about a half mile for cooldown to get to 8 miles for the day.

This morning we had an hour of lifting.  Most of the time we did stuff with the bar.  In the afternoon we had a workout.  At Sugarhouse we started with a lap warmup and then drills and strides.  Then we changed shoes and Kep explained the workout.  The was he explained it was really confusing but it was pretty much just fartlek with 2 minutes on 2 minutes off, then 5 sets of 4 minutes on 3 minutes off, and another 2 minutes on 2 off.  We did two 200s before we started to get warmed back up.  Afterwards we did a cooldown of picking up the course.  We realized we had missed one of the cones so I went back to get it since I had ridden my bike to the park so I didn't need a ride back to campus.  I got about a mile and a half total for cooldown.

We had our second workout of the week today so that we can have more rest time before the meet Saturday.  We took Trax down to 900e and ran to Liberty Park for our warmup.  Then we did our usual strides and drills and changed shoes.  Then Kep explained the workout and we did 2 more strides to get our heart rates back up.  The workout was four 1 mile repeats with 90 seconds recovery in between.  I was with Nikki and we were supposed to hit 6:20 pace.  Since the older girls weren't working out today Nikki and I were the first group.  We ran the first one in 6:18 and it felt pretty easy the last half mile because we had gotten into a good rhythm.  After our recovery we started again but this time we must have started too easy because of how nice we had felt after finishing the last one so we were really picking it up the last half but we ended up getting a 6:31.  For the next one Kep told us that if we were more than 5 seconds off pace at the half mile to stop for 30 seconds and then finish.  We took this one out a little faster and Nikki was falling back a bit but then she caught up to me before the half mile and we were on pace so we did the whole mile.  We hit 6:20 for this one.  Then for the last one Kep told us to just do a half.  I felt like I could have probably done another mile but during the last half I was beginning to feel the fatigue in my legs.  We finished in 3:13.  Then we had five 25 second strides, we did some of them on the way back from the drinking fountain where we had finished.  Then we changed shoes back and ran back to the Trax station at Trolley to finish.  We were at 7 and a half miles there and I wanted to get 8 so I ran up to the 900e station.  

This afternoon I did a recovery run with Nikki, Alex, and Andrea.  We ran to 11th Avenue.  Alex and Andrea turned around at about 20 minutes but Nikki and I went for a little over a half hour which was 4 miles and took us to the drinking fountain at City Creek.  We stopped for a drink really quick and then we ran back the same way we had come.  Then we did our strides and drills on the grass between the Burb and the swimming pool.  When I got home I took a 15 minute ice bath.  

This morning in the hour after institute and before the bus left, I went to the track and did 4 laps warmup, 8 laps of speedchanges, and 4 laps cooldown.  All of them except for the cooldown I did going clockwise.  As I headed to the bus I stopped by the training room to grab a bag of ice for my quad.  

This morning after arriving at the course in Boulder, we started with a team warmup.  The team went for about 12 minutes but I went longer with some of the other girls and then I finished at about 2 miles.  Then I joined the group in the drills and strides.  Then we changed shoes and headed over to our box for some strides.  We did our team prayer and cheer and then got on the line.  When the race went out I had a good opening and was able to get right where I needed to be.  I was towards the front of the pack, and by the 1k it was a pack of 4 that included me, a girl in blue, a girl in white over red, and a girl in red over red.  The girl in blue was a few meters ahead of the other 3 of us but I figured not to worry about her now since it was a 3 mile race.  Going around turns it was difficult to decide if it was better to use the tangents which went through some soft sand or to stay a little bit longer on the firm ground.  I mostly just did whatever the other girls were doing.  For the 2 and 3k we ended up in more of a pack, but right after we passed the 3k mark the girl in red over red made a move to breakaway so I went with her since I knew if I didn't then I would probably lose her.  That whole K was uphill and I didn't gain much on her but we broke away from the other girls.  Then an unattached girl came up and she passed me and proceeded to pass the other girl.  I knew that because the other girl had been passed, it was likely that I would be able to pass her as well because that's how the mind works in races.  After getting around the pond at the top of the hill its downhill the rest of the race until the finish so I pushed with all I had left.  I passed the girl in red and I stayed about the same distance behind the unattached girl but focused on catching up to her all the way down to the finish.  Right at the finish there is a slight uphill but I just powered right up it and finished in 18:23.  Because the other girl was unattached, she didn't score which meant that I scored 1 and the Utes ended up winning with 33 points overall.  Afterwards we ran a mile and a half cooldown as a team, but then I wanted to do more so I did another mile and a half and the team went back to the hotel to take advantage of the showers which we had earned.  

Today we had a recovery run.  We did the zoo loop.  Mostly we stayed in a group up until Wasatch when people started turning around as they needed.  I was with Hilary and Kate wasn't too far behind us.  We turned at half an hour.  On the way back Hil and I don't know where Kate went but we went through the golf course on a little trail that took us over a bridge and out of the course kind of by the post office.  Then we went back to campus and at the track we did 6 strides and 4 drills.

 Today we had a workout at Sugarhouse Park.  We met near the first pavilion in the park, the one by the starting line of the state cross country course.  We started with an outer loop of the park for warmup and then our usual strides and drills.  Then we changed shoes and Kep explained the workout.  It was four 200s (not really, just 30 seconds) with a minute recovery, then three 800s at race pace with 2 minutes recovery, then four 1000s at tempo pace with a minute recovery.  I was with Bekah for the workout.  We did the 800s on a loop that goes up the first hill of the state course and cuts down the hill near where I've heard the old road was.  For the 1000s we ran around the pond and then across the bridge and up along the river for a little bit and then cut over through the trees and back by where we parked to finish.  On the 800s I hit 3:03, 3:01, 3:02.  On the 1000s my times were 3:56, 3:53, 3:56, 4:03.  Then we did a cooldown picking up the course and then some, I went until I was at 9.

Today was the region 6 championships at Cottonwood Complex and Kep said I could miss the team meeting to go watch my sister! Starting just outside the E HPER building I ran all the way to the complex. It was 6 and a half miles there and then I did 3 laps around the baseball diamonds until I was at 8 miles. Later when the East girls were starting on their warmup they wanted me to come with them so I ran a mile with them. Throughout their race and the guys race as I ran to different parts of the course I ended up with another 2 miles. It was exciting to watch Natalie take first, Abigail take second, and Sarah B. take third! And the guys team took third, qualifying for state!!! It was a great day and I'm happy I got to go watch Abigail race :)

This morning we had weights with Coach Rufino.  This afternoon we had a Kenyan run at Liberty in the cold sleet that came too early.  For warmup we ran to the park from the 900e Trax station.  Then we did strides and drills, altering the routine to exclude the drills that involve us laying down since the grass was wet.  Then we changed shoes and broke into groups for the workout.  I was with Hilary.  We were the 3rd group to start and we were 40 seconds behind the previous group to start and 40 seconds ahead of the last group starting.  We were supposed to hit 6:50, 6:30, 6:10, 5:50 but we ended up hitting 7:01, 6:43, then Hil was a little ahead of me and gradually pulled away but for the last 2 I hit 6:31 and 6:30.  Then we did for 200 meter strides and changed shoes and I ran to the Trolley station with Nikki D., Andrea, Macee, and Kate.  Afterwards I went and talked to Hanah because my quad has been tight but this week my right hip has been hurting too, at about the same spot as it did when I had a stress fracture 2 years ago.  She told me to cross train tomorrow so we'll see how that goes.  :(

This morning after I was all done with class I went to Steiner and pool ran for an hour.  It felt great but made my arms and legs kinda tired.  After I finished I went to the training room to see Hanah and she had me get on the bike for 10 minutes and then stretch my hamstrings and roll out my quads since my right thigh has gotten even tighter since yesterday :P  After rolling out and stretching for a few minutes my quad was hurting pretty bad so Hanah rubbed it out for me and then stretched it for me and finished with wrapping ice on it.  We'll see if it has improved tomorrow I suppose.

Today instead of going for the long run with the team I was supposed to stay on campus and run in case my leg hurt.  I started with a lap around the Huntsman building to see how it would feel and that was enough so instead I went to the training room and biked for an hour and 20 minutes.  Then I stretched out a bit and finished with a 17 minute ice bath.

This morning before workout I went to go see Hanah to see if I would be running today.  She told me I'd be seeing the doctor later so I just cross trained.  I started with 40 minutes on the bike because the pool wasn't open yet and then I went and did a Pfitzinger workout in the pool because the group was doing an interval workout today which I missed out on.  In the pool I did 5 minutes warmup and then a ladder of 1 minute on, 1 0ff, 2 on 1 off, 3 on 2 off, 4 on 2 off, 5 on 2 off, 5 on 2 off, 4 on 2 off, 3 on 2 off, 2 on 1 off, 1 on 1 off.  Then I went to the training room and took an ice bath for 15 minutes and I'd have to say it is the coldest ice bath I have ever taken!  After that I went to the doctor's office.  He doesn't think that I have a stress fracture in my femur like last time, but tomorrow I am getting an MRI of my pelvis and he's reviewing it Wednesday.  He also said that he might want footage of me running because he can't figure out why I got injured seeing as my bone density is healthy and I was coming down in my mileage.  He thinks it may be mechanics so that's what we're trying to find out.

This morning after weights I went to Steiner and did a pool running workout.  I did 5 minutes warmup, then 6 sets of 2:30 on with :30 off, and then 5 minute cooldown.  I'm getting an MRI today and the doctor will look at it tomorrow.  As I was leaving weights I ran into Kep and he said that he is planning on me going to Arkansas and finishing the season unless the results from the MRI yield something big.  

This morning I went back to the doctor to get the results of the MRI.  Fortunately, I do not have a stress fracture! :)  It turns out that there is a disc between some of my lower vertebrae in which the fluid has drained so the disc is protruding a bit and has been hitting a nerve.  I can still run so that is very good news.  I am not supposed to do squats for a while but to work on core instead.  I went to the training room and did some core and then went to the locker room to meet the team for practice.  We were up at the track today.  We did about a 15 minute warmup and then our drills and strides.  Then we changed shoes.  The workout was six 1000s and then four 200s.  I was with Hil.  Kep marked spots on the straightaways coming out of the curves where we ran each lap on the turf so that we would have a softer surface some of the time.  Hil and I took turns leading.  We hit all of our at even paces and the times for each were pretty close.  We hit 3:56, 3:52, 3:52, 3:54, 3:53, 3:54.  We had 45 seconds recovery between each.  On the 200s we had 2 minutes between each, and I hit 37, 37, 37, 35.  Then I did 8 laps cooldown on the track to finish.

This morning I got up and ran 4 easy miles on 1400e to 1700s and back 4 times.  My Garmin wouldn't turn on or I would have gone on a more exciting run.  After that I went to Steiner and biked for 40 minutes.  Later I went to the training room and did more core exercises before going down to the airport with the team for Arkansas!  

This morning we went to the course to check it out and do an easy premeet run.  We ran most of the course, but walked the last half mile.  My hips were pretty sore the first little while but by the time we were done I felt great.  Then we had 4 strides to do so Nikki and I did one into the finish and then we did 2 coming out from the start and then our last one into the finish again.  Then we did a few light drills.  Back at the hotel I iced a bit and I'll probably do estem later.

This morning after arriving at the race course and getting our tent set up we had a little time to relax before starting our warmup.  We warmed up on a trail to the side of the park where the course was, we went out 7 minutes and back.  Then we went to see where our box was, we had number 12 which was at a good spot because it wasn't on the same side as the fence where the course narrows after the start.  We did our drills and strides there, and then went up to change our shoes and get back to the line.  When the race started I got out with Nikki and Bekah.  For the first little bit I was with both of  them but eventually I passed Nikki and didn't see her the rest of the time.  Bekah was slightly ahead of me as we went around the first turn and up the only hill in Arkansas.  At the mile where there is a slight downhill I got ahead of her but she caught back up and was ahead of me again.  The whole race it seemed like I was just passing people back and forth.  I could see a few girls in purple ahead of me so I made it my goal to pass them and I worked on it the whole time.  At 2 miles I was at 11:45.  After doing the lap around the starting field I passed some of the USU girls and that's when I finally felt like I was in race mode.  For the rest of the race (which wasn't that much anyway) I pretended that everyone was cheering for me.  Looking ahead of me at the large pack between me and Bekah I thought to myself "We don't need all these points" so I passed a lot of them with the motivation of lowering the team score.  Getting back up to the top of the hill before going down I knew there was only a half mile left then so I also made the goal to pass a lot of people going down.  I finally caught two of the girls in purple and then on the final stretch I outkicked the other girl in purple and finished just ahead of her.  After everyone was done we changed shoes back and went for a short cooldown.  My hip/back didn't hurt at all during the race but I could feel it flare up a little bit afterwards.  I'll just continue to use the estem on the way home and next week and hopefully I can get back to higher miles without pain.

This morning I woke up with a cough in addition to the stuffy nose I got in Arkansas so when it came time for practice I had permission to run on my own for the sake of keeping everyone else healthy.  After class I went to the training room and did my core before going home to go run.  I ran to Sugarhouse and did a counterclockwise lap until I was at 1700e and then went out of the park and then went to 2700s and cut down to Imperial Street and took that to 3300s and then went up to Melbourne Street and took that back and cut down to 1800e at 2700s.  I did the part in the park backwards of what I had on the way out and then back home along 1500e.  I had some good practice at snot rockets today.  Good thing I was running alone since the wind carried some of them quite far.

This morning we had lifting. I didn't do stuff with the bar because of the disc in my back so I just did other stuff that Coach Rufino told me to do. This afternoon we had the only workout in President's Circle for the season! For warmup we ran up above the track and then cut down along the road north of campus and then followed a sidewalk which took us right by student services and then cut down to the circle. Then we did a lap just to see the route for our speed today before doing our strides and drills. I didn't bring my flats because I didn't want to risk injury since I am still sick. Kep took a long time explaining the workout which is pretty typical and then we did a few strides to get back warmed up. The workout was three 1000s at threshold pace with 1 minute recovery, then five 200s with 2 minute recovery, and five 400s starting slower and dropping 5 seconds each time and starting at 75 seconds recovery and dropping 15 seconds each time. I ran with Hilary and Nikki. We hit 4:02, 4:05, 4:05 for the 1000s, then I didn't time the 200s since those were just for turnover. On the 400s we were supposed to hit 1:45, 1:40, 1:35, 1:30, 1:25. Because of the hills just on the south side, usually we got lucky and ran most of them downhill except for the last one which was about half and half. We hit 1:45, 1:34, 1:35, 1:33, and I'm too embarrassed to post the time for the last one. Just kidding, it was 1:39 but even as I finished Kep still told me great job just like he always does. Cross country isn't as fun anymore. Bill would have yelled at me if I pulled that off. I'm struggling to find motivation right now I guess. For cooldown I ran out to Foothill and then went up South Campus drive and through the Institute parking lot and back to HPER where I ended with 8 miles. Then I went and did my core work in the training room.

Today for the first time, I got to go to the state meet as just a spectator!  Ben and Emilie came up from Ogden to watch Abigail, so when we got to my house Ben and I ran to Sugarhouse Park to get some of our mileage.  I went over to the East tents and when Bill got there he wanted me to run with him to see if we could find the girls team warming up.  Ben saw his team then and I lost him from that point but I was running around the park cheering for Natalie and the other East girls.  Bill and I watched the start from up on the hill to see how the girls would get out and then I was up at the top of the hill about where they come off of the road and back onto the grass.  Then I was at the mile mark and after that I went to the other side of the river to the hill after the pond.  Then I went down by the parking lot and after that I needed to get to the other side of the river but the bridge was closed so the runners could get by so I ended up just running right through the river.  Ben had just found me at that point but he didn't follow me through the river so I lost him again.  I saw Natalie and Abigail come up the hill towards the track and then I ran into the stadium to see them after they had finished.  I walked around with Abigail a bit after her race because she wanted me there and I assisted her to buy a t-shirt and some gatorade.  After that I went and ran a bit more, I got a bit more mileage during the 4A guys race.  I finished before the 5A boys started so I got to cheer for them too.  Abigail and I were with Liz so we were cheering for Davis. It was exciting to get to watch all of the races for once and I enjoyed being back with the team even though I wasn't racing with them.

This morning I went to lifting with the team but did a separate workout because of my back.  In the afternoon we had a speed workout that wasn't threshold!  We did about a 2 mile warmup ending at the track and then we did our drills and strides.  Then I changed to my spikes.  The workout was two 200s, three 800s, a 500, two 800s, and another 500.  I ran with Bekah and we were supposed to hit about 2:50 for the 800s.  We took turns on the inside.  On the 200s I hit 37 and 38, and on the 800s I hit 2:50, 2:48, 2:45, then a 500 in 1:41, then 2:47 on the last 800s and 1:40 for the last 500.  I ran 300 recovery after the 500s during the 4 minute rest, for the 800s we had 2:16 rest between each.  For cooldown I ran 10 minutes with Macee on the track and then I went backwards when she was finished.  Afterwards I went to the training room to do my core.

I went for a run with my sister today.  We ran almost to Nelson's house but then Abigail wanted to turn around since she's sore so we ran home and then she got my bike and biked as I ran.  We went to campus so I could stop by the training room to do my core and then we went back home.  That part was 5 miles and I didn't feel like doing another so I stopped at 7.

Today we went for a long run in Park City.  I would have liked to do 12 miles but before we began Kep said for the freshman to do a little bit less than we would normally so I just decided to do 10 miles instead.  This meant I wouldn't reach 50 miles for the week but oh well, its my fault for not doing the extra mile yesterday.  I went out 5 miles and back.  On the way out I was with Hilary and Bekah but I turned around before they did.  After we got back to campus I did my core in the training room.

Today we had a speed workout instead of tomorrow and Thursday because its conference this weekend.  We took trax down to the 900e station and ran to Liberty Park for our warmup.  Then we did our strides and drills.  I didn't feel like bringing my shoes so I just stretched while the other girls changed theirs.  We were doing three 1 lap (1.5 miles) repeats with 2 minutes rest in between and then four 200s with a minute rest in between.  Alyssa and Amanda were in their own group, and the rest of us were in one big group.  We were supposed to switch off the lead about every half mile or so.  The goal was to be at a threshold pace and on each set pick up the mile pace about 7 to 10 seconds.  I didn't split time the laps but from the girls who did time it I know we picked it up as we were supposed to.  I led a bit of the first part of the first lap and then stayed about in the middle of the pack the rest of the time but then on the second part of the last one I led for a bit.  The last half mile for each set we picked up some of the times but I tried to hold back and just let the other girls do the work.  After the strides and hearing the plans for the week from Kep, I ran a cooldown with McKensie and Macee back to the Trolley trax station.  I had planned on running up to the 900e one but I felt really sick when we stopped so I decided I was done.  When we got back, I did my core in the training room and then I did estem and an ice bag for 20 minutes.

Today was a recovery run but most people were cross training so it ended up being just Hilary, Kate, and me.  We ran through the golf course and on Wasatch Drive and then turned around and went back the same way.  Then we did a few strides.  I went to the training after room to do core and roll out, and then I did estem and ice bag again.

Today we did our second workout for the week and final workout before conference.  For warmup we ran up above the track and into the Avenues and back to the track to get about 15 minutes warmup.  Then we did our drills and strides before changing shoes.  The workout was two 200s with 200 jog in between, a 1200 with 3 minute rest, then seven 400s with 90 second rest.  The 200s I did in 38 and 39, and then the 1200 I hit in 4:23.  I took a lap recovery after that before we started on the 400s.  Kep wanted us to work on getting out fast and then settling into a comfortable pace, like in a race.  There were so many of us in the group doing 400s that it made keeping the pace was hard and we were running our splits all over the place, and Kep wasn't happy with us so he made us do an extra at the end.  The first few we were working on going out fast and then keeping a good pace, and for the last few we were working on hitting negative splits.  I'm not sure if I remember correctly, but we hit 1:27, 1:23, 1:21, 1:22, 1:24, 1:26. 1:29, 1:23.  Afterwards I changed shoes and ran a cooldown with Macee on the track.  When I was done I went in the training room and did my core.

Today we had an easy run and strides in preparation for conference this weekend.  We ran out and back on Foothill, I turned around at 2 and a half.  Up to that point I was with AuraLea, Hilary, and Alyssa.  On the way back I was on my own but then Nikki and I went and did our strides and drills together.  We did 8 strides and then after the drills I did another tenth of a mile to get to 6 total for the day.  Then I went and got ice wrapped to my hip before going to the meeting.

Today after arriving in Phoenix and getting to our hotel, we went to check out the course.  I ran through it with Nikki and Macee, though Macee only did 20 minutes with us and then went to do her strides.  Nikki and I stopped at 3 miles to stretch for a minute before doing our strides over the rest of the course.  I like the course, it seems a little rolly but not too bad.  Also the finish is slightly downhill (not much since it is a golf course) but every little bit counts!  After we were done I just did a little extra to get up to 4 for the day.  I'm excited to race tomorrow!

This morning after we arrived at the course and got settled for a bit, the team got together for a warmup.  We followed a golf cart path and then ended up by the course so cheered for some of the guys as we ran past.  Then we turned around and headed back to our tent from where we went on to to our drills and strides.  Then we changed shoes and got our chips ready and headed over to the line.  We still had plenty of time so we did our cheer and prayer and continued to do a few strides.  When the race started I felt like I got out great.  Some of the other teams by us go out faster so I was able to give myself plenty of room by filling in behind them.  I could see the large pack in front of me and knew it was going to be a lot of work passing people to get to where I needed to be.  That was my focus of the entire race, picking people off one at a time to keep moving up.  The field started to thin out a little bit around the mile mark, which I hit at 5:33.  Hearing my time and seeing it on the clock I think gave me adrenaline to keep pushing because I knew that as long as I didn't crash and burn the rest of the race that I would get a PR!  As I continued to keep passing people and working up to the next string of runners I pretended that everyone was cheering for me and I paid close attention to what spectators were telling their runners which helps me a lot.  At the 5k mark I think my time was in the 17 minute range, having a fast field of competition definitely helps.  I devoted the last K to making sure that I was giving up everything I had left since I knew it wasn't that far to the finish.  Down the final stretch I pushed with all I had left and caught and passed 2 girls, but then had to fight another 2 girls who came up to me.  I think one beat me and I beat one of them.  I got a new PR by 20 seconds, and my time averaged out to 5:44 pace so not bad.  Afterwards we changed shoes and did as much cooldown as we had time for before the awards. 

In the evening after the football game I took my iPod and ran 4 miles on 1400e out a few times and back.  The first 2 miles I felt great, as if I hadn't even raced that day, but towards the end I could feel my calves getting tight but it wasn't that bad.   

Today we had a recovery day.  Since it was Halloween, we wore costumes on our run!  We ran along Foothill and were in a group until 1700s, then Hilary, Nikki, and I kept going to 2100s and turned and then went down to 2100e and back to campus.  Then we went to the track to do our strides and drills and then Hil did 2 laps cooldown with me and I did another 2 laps to get to 8 for the day.  Then I went to the training room to do my core.

This morning we had lifting.  Again I did different exercises than everyone else because of my back.  In the afternoon we had a workout.  For warmup we ran to Sunnyside Park and then did a few more minutes.  Then we did our drills and strides.  Our workout was two 200s, then 1000, 800, 600, 400, 1000, 600, 400, 300.  We had 2 minutes rest after the 1000s and 800, 1:45 after the 6s, and 90 after everything else.  I was in a group with Macee, AuraLea, Hilary, and Nikki R.  The 200s were kind of to get us warmed back up a bit, but then on the first 1000 we were too slow.  I didn't time any of them but just went with the group.  We were supposed to do race pace and Kep told us about 87-89s (to me it does not make sense, my last race was 5:44 pace).  The next few the group got them closer to pace but I struggled to keep up.  The last few in the workout I finally was up where I needed to be.  I think it just took me a while to warm up, partially because it is cold but also I am used to longer warmups like in high school but we haven't been doing as much.  Afterwards we picked up the course and ran back to campus for cooldown.  Then I went to the training room and did my core.

Today I ran from my house to campus and then joined the team for a run.  We ran along Foothill to 1300s and then up to Wasatch and kept going south.  I was with Hilary until the part where the road forks.  I went right which went down to Foothill and then I ran to 1300s and went home.

This morning for lifting we all dressed 80s!  Well most of us did, I don't really have any 80s stuff so I just wore colorful shorts with my track t-shirt.  Again I did a lot of core type stuff instead of stuff with the bar.  In the afternoon we had a workout.  We were supposed to do a bit longer warmup because of how long it took us to warmup Tuesday.  We did our drills and strides, and then a few more strides after changing shoes and to get back warmed up after everyone took time picking out sizes for the new gear.  The workout was two sets of 6 200s, the first set at race pace and the second at goal pace.  We had 200 recovery after each and a full lap between sets.  I was with AuraLea, Hilary, and Nikki.  We hit 37, 38, 38, 38, 39, 38 for the first set and 36, 36, 36, 35, 36, 35.  Then for cooldown I stayed at the track and ran 2 laps with Macee and then I did another 8 laps by myself.  After I was finished I went to the training room and took the coldest ice bath ever!  I also had an ice bag wrapped up higher on my back because it was hurting a tad. It took me forever to warm up afterwards.

Today with the team I ran out on Foothill to 1300s, then with Hilary and Nikki turned and went down to 2100e and then over to 900s and into Bonneville gully for a lap.  Then we ran back to campus along Guardsman and did our strides and drills on the bailiff.  I don't know why but my back was really hurting coming along Guardsman and part of the way up to the bailiff.  Afterwards I went to the training room to do core, and then I stemmed on my back with 2 ice bags on top for 15 minutes.  It felt better after, hopefully it continues to get better.  

This morning we had a tempo workout at Liberty.  Because of the snow we got to sleep in a little bit; we met at the park at about 10:15 to do our drills and strides together.  Before that I did a lap and then part of a lap warmup, I turned around and joined the team when I saw them.  I don't think any of us changed shoes after the warmup because the ground was wet and slushy in some places.  We had two 2 mile repeats at tempo pace.  We went by the painted lines and dots on the pavement.  I was with Hilary and Nikki D. on the first one, he told us we could go 6:25 pace for the first and then 6:15 for the second if we felt good.  I think I hit 12:50 for that one but my Garmin wouldn't show the split because it had a low battery.  On the second one I know I hit 6:20 for the first mile but 6:35 for the second mile because I rolled my ankle during it and it hurt for a bit but by the end it didn't hurt.  We went the other way back to where we started so we could throw in four 25 second strides, I did those with Amanda.  Then for cooldown we did another lap around the park and then I added some to get to 10 for the day.  

Today we had a workout.  We started with a warmup to North Campus Drive and then up along the road we usually take which I can't think of the name of right now but then back down to the bailiff.  There we did our strides and drills, then changed shoes and a few more strides.  Kep had marked a 500 meter loop and a 400 meter loop which just cut off a part of the 500 loop.  The workout was three 1000s at threshold pace and then five 200s followed by a progressive 2000 in which the goal was to cut 5 seconds off each 400.  I went with Hilary, AuraLea, Macee, and Nikki R.  For the 1000s I hit 3:56, 3:58, 4:01.  We had 60 seconds recovery between each.  I felt horrible during the recovery and wasn't doing too great during the 1000s either, falling behind the group a lot, although I usually was able to finish right behind them.  Our 200s were a bit slow, 44 for the first two and I don't know what for the last three.  For recovery on those we jogged back to where we started them.  For the progressive 2000 we were supposed to start at 1:45 and finish with a 1:25.  My splits were 1:42, 1:40, 1:36, 1:34, 1:35.  During the last lap when I tried picking up as much as I knew I would need I felt like I might puke so I held back a bit which is why it ended up so slow.  For cooldown I ran a few laps at the bailiff and then a few more laps on my own until I had a mile and a half cooldown.  Afterwards I went to the training room to do some core but didn't do a lot since my stomach was hurting.  I think it was probably because of the yogurt I ate at lunch :(  Later at night my back was hurting quite a bit too.  My goal for the rest of the week is to be more careful about dairy and to be super careful about my back.  It would be cool to set a new PR at regionals.  The weather is probably supposed to be like it was today; we were fortunate though because when it started snowing in our workout it didn't last long and then it didn't start again until we were on our cooldown.

Today we just had a recovery day.  We ran towards the bailiff and then up above the track before going out to Mario Capecchi to get down to Foothill because Amanda needed to see how her calf felt.  We ran on Foothill and then just past Foothill Village everyone turned around but Hilary and I made it a loop by going to 1700s and then going down to 2100e to go back to campus.  When we got back we did our strides and drills by the Huntsman Center.  Afterwards I went and did my core in the training room.

This morning we had a short lift that included a lot of core.  I was able to do most of the same stuff that the older girls were doing with the exception of the dumbell snatches.  This afternoon for the run we were not supposed to do more than 40 minutes.  We just ran out on Foothill and back.  Hilary and I turned around at 2 and a half miles.  Back at campus we did a few strides and drills.  Then I did a little bit of core before going to the team meeting.

Today we went down to EastBay Golf course in Provo to check out the course.  We ran the course once and then did strides with AuraLea, Nikki, and Lauren.  Since the start and finish are in the stretch we did strides out from the starts and then walked back a bit and did a stride into the finish.  We did 8 and then did some drills.  Hopefully all goes well tomorrow!  I'm excited :)

This morning at the course we started our warmup with 55 minutes before our race because it was cold but also we had to be in this fenced off area where they would announce our teams before sending us out to the line.  We just ran around the course and then did our strides and drills by the start line.  Then we still had at least a half hour before our race so I went and ran a little more.  Eventually I changed shoes and then went over to the fenced off area with the team and then we ran to the start line together.  We did strides and then with a few minutes left took off our sweats and got ready to go.  The race started and I got out good, elbowing a girl from the team that was next to us so I could get in front of her.  But then for some strange reason the race was called back, we're not exactly sure why.  The officials made it a point to yell really loud not to have toes on the line, so I think that might have been it.  The second start went about the same for me.  I was about with Alyssa and Bekah was a little ahead of us.  Making the first turn on the A loop I don't know why but I couldn't make myself pick up the pace like I knew I should.  I knew I should be breathing harder but I couldn't make myself do it.  I was slipping in and out of focus a bit too.  I would pass some girls but then get passed back and left in the dust.  The B loop was the same.  And the C.  I did pass girls going into the wind though and I don't think they drafted off of me because when they passed me back it wasn't until later.  Hilary caught up to me at the end of the C loop and from then I just worked to follow her, I didn't think I would catch up to her but she had never beaten me in a race this season.  I just tried to pass the same girls that she was passing and that kind of worked.  Down the final stretch I could hear Bill tell me to try and catch a girl in yellow but I didn't catch up to anyone.  I was just trying to not get caught.  Close to the finish a girl caught up to me but then I was able to pull out a real kick and beat her.  It was not a good race.  I was not happy when I saw on my card that my average pace had been 6:14.  I know other races at lower altitude would have faster times, but even at the race at Utah State at the beginning of the season I was able to pull off 5:50 pace.  Maybe if we actually went anaerobic at workouts and not just always threshold then I'd be in as good shape as I was before.  Afterwards I changed shoes and did a mile cooldown.  

This week we don't have practice so after I was done with class and had worked on my essay a little bit I went for a run.  I started just outside HPER and ran to 11th Ave. above the cemetery out 2 miles and back.  Then I did core in the training room.

This afternoon I went and did a workout with Ben and a few other people I haven't ran with in a while at the old East High track.  It felt good to be back.  We did a mile warmup and a mile speedchanges, and then changed shoes.  The workout was three 1 mile repeats with 4 minutes rest between each.  On the first one I hit 5:41, then took a lap recovery in the rest time, then 5:44 for the second with another lap recovery, and a 5:48 for the final one.  Then we changed shoes and did 2 laps cooldown to get to 6.  

Today I went up to Ogden and went for a run with Ben.  We ran along some trails that went through a golf course and eventually joined up with Shoreline Trail.  We went out three miles and back.  The sunset was really pretty and gave everything an orange glow, we got to watch it go down all the way on our way back.