You've got to want it to win it

Celebrated the new year with a Jones soda at the H rock last night with Scott and Natalie :) For my run this morning I wanted to do 12 miles.  I ran up 1300s to Wasatch, and then over to the Shoreline trail by the freeway.  I knew it would probably be covered in snow and hard to run on but I didn't care.  I wanted to enjoy the view of the valley all covered in snow!  After I was over the bridge and out of the park on the other side, I continued on 2300e to 3300s.  Then I ran down to 1800e and ran back home that way.  When I got to 2100s and 1500e I realized I would still need to add a mile when I got home.  Then I decided to make it a 13 miler since it is now 2013 :P  So I threw in a lap on the road at Sugarhouse, and then ran home and finished at 13.  

This morning I went out to the oval to get some speed in.  I started with 4 laps warmup and then 4 laps speedchanges.  Then I changed to my flats and went over to the start for 200s.  I did 4 in 36, 35, 35, 35 and recovery jogging back to the start.  Then on my workout sheet I was supposed to do 12 400s at about 82 for the first 6 and then 77 for the rest...  I wanted to do faster so I decided to go for at least 8 and then I'd do 12 depending on how I felt.  I hit 1:16, 1:16, 1:17, 1:18, 1:16, 1:17, 1:18, 1:18.  I could feel the fatigue in my legs but I didn't want to be done yet.  So I did another four 200s.  These I hit in 36, 38, 36, 36.  Then I changed back to my trainers and ran 8 laps in the opposite direction to get to 11 miles for the day.

Felt like doing at least 7 miles, had no idea where I wanted to go.  It was only 9 degrees when I woke up so I waited a bit before finally going out into the cold!  I ran along 1500e and Guardsman to campus and then through the avenues on the Shriner's route.  On 11th Avenue I ran to 4 miles, then turned down J Street and weaved my way back to Virginia Street.  Then I ran along 1400e below the stadium and then ran up 500s to run back home along Guardsman.  I ran up to 1700e to add on because I would be over 8 but not quite to 9, so I added on to finish at 9.  Couldn't really feel my soreness because it was so cold!!  But it was definitely there.  Stretched afterwards.

This morning I went out to the oval to get another good workout in before school starts next week. I started with 4 laps warmup, then a good several minutes of stretching and another 2 laps before changing shoes. Then I went over to the mile start. I was hoping anywhere between 5:30 and 5:45. My first lap was about 1:19, then 2:46 at 800, 4:11, and I finished in 5:33. I took two laps recovery and then did some fast 400s. My times for those were 1:15, 1:12, 1:14, and 1:16. 1 lap recovery after each. I am glad I was able to have some faster ones than Wednesday :) my quads were really sore but I had hoped to do another mile after the 4s. I figured this should feel very relaxed after the fast 400s, but I let myself relax too much because the first 400 split was 1:28. I thought about dropping but decided to push through it because I knew I was fatigued and it would be good practice for if I got exhausted in a race. I held even splits; 3:00, 4:28, 5:59; so it was worth it. After another 2 laps recovery I changed shoes and did 5 laps cool down in the opposite direction.

This morning after it warmed up to a 25 I decided I wouldn't freeze if I went running.  I ran to 2100s and then to 1700e and then up to 20th east and under the freeway.  I stayed on 20th until I hit 4.25 and then ran back the way I had come to finish at 8.5 and end the week at 60.  This has been a solid week for me and I hope I can keep up the positivity and motivation every week!  And I didn't actually ever make a new year's resolution so I guess I just did!

First day of school!  Which meant first day of practice!  We ran to Sunnyside with a longer addition up through housing and then by the post office.  Then we went up and above the zoo onto Wasatch.  As usual everyone turned except for Hilary and me.  We continued on Wasatch to Thunderbird and then cut down to Foothill and ran to the flagpole.  We stopped to stretch for a minute and then ran back on Wasatch to 1300e.  Then we ran down to 1900e, to Sunnyside, to Guardsman and then back up to HPER to finish at 10 for the day.  

Today we had a workout at the oval. A few of us felt like warming up inside, so we did. I was with Megan for a few laps, I did a total of 7. Then the others came in and we did our usual drills and strides warmup. During the first stride my left quad tightened up and hurt really bad! So the rest of the warmup was painful and I wasn't even sure I could handle the workout.  I stretched a little bit and then just went by feel.  I was with the 800/milers group.  The workout was four 200s, two 400s, a 600 (I was probably going to do two), two 400s, and four 200s.  Equal recovery jog for each.  I stuck with Andrea for the first part of the workout, we trailed slightly behind Amanda and based our pace off of her.  For the 200s we hit 35, 35, 35, 34.  On the 400s I hit 73, 74.  For the start of each set my quad hurt really bad, but it would stop and then just burn the rest of the rep.  So I just kept going.  By the 600 I was pretty sure I would just do one, and then just finish the workout.  I hit 1:54 for the 6.  The next 400s I hit 73, 74.  Then Kep told me just to do two 200s so I hit 35 and 35.  Then I cooled down 7 laps to finish at 8.5 for the day.  Foam rolled (extremely painful!!!) and iced when we got back to campus.

Today I went running with Andrea since we were the only ones there at practice time... As we were just leaving the parking lot we saw a group coming back that had gone earlier.  We ran to Foothill and then down Sunnyside to Guardsman.  Then we went south on 15th.  Andrea was with me until 1700s and then she decided to go back.  I continued on to Sugarhouse and did 2 laps on the road and then ran back along 1700e and 1900e, then along Guardsman when I reached Sunnyside.  As I ran in through the business loop I finished at 10.  My quad didn't hurt during the run, it is definitely still sore though.  I stretched for a while afterwards and then got a massage.  Tim says doing speed at the track and always turning left could be why it is so tight, I've got to figure out a way around that...  It is hard to be able to go the opposite way at places like the oval where there are other people working out, or even at practice when teammates are trying to go the other way...  I wish track meets could alternate between running right and left so all of us wouldn't mess up our hips and get other injuries :P

Today I went with the 800/1500/3000 group out to the oval. It was weird being there without the other distance girls but it was cool anyway. I warmed up on the track, 7 laps in the opposite direction to try and help my quads/hips out a bit. During the strides and drills it didn't hurt, just a little sore and definitely tight when I stretched it. The first part of the workout was four 300s, but I just jumped in on the last 2 so I could have extra time to stretch. I was only able to follow Andrea and try not to let the gap grow, but my times were 52 and 52 so not bad! Then we had a 1000, Andrea and I were supposed to hit around 81-82s. I ended up starting out with Amanda, first lap 1:20 but then I'm not sure what happened because at the 800 I was at 2:50 and finished in 3:32. Still that wasn't bad. Then we had a threshold mile, Andrea and I were going to try and hit 87s, and Amanda was starting after us to hope to be able to work up to us. The first lap was 1:24, then we were 2:57 at 800, 4:25 and then I finished in 5:50. I was hoping maybe 5:40-45 but for as relaxed effort as this was the time is great! Next I did another two 300s, both in 57. Then I did five 200s in 35, 35, 35, 34, 36. The reocvery for most the workout was backwards 200 or 300 meters. For cooldown I did 7 laps in the opposite direction to get to 8.5 for the day. I made sure to stretch out my quads really well afterwards!

The foot of snow and slow snow removal pushed me to running on the treadmill while Andrea cross trained.  I made it to 4 miles before I couldn't stand the heat in the weight room anymore so I went and put on some long sleeves and my water proof hat, grabbed my Garmin and went outside.  I decided I'd just run on Foothill since it would probably be clear on the sidewalk.  False, as soon as I crossed over to Foothill the sidewalk had only partially been plowed and then there was a foot of snow.  I ran back to HPER and ran more on the treadmill until I hit 7 total.  My miles tomorrow will suffer as well, but I think I can still make it to 55 this week.

And hello more snow.  I took the bus home so I could use the treadmill there and do a load of laundry while I was over.  My sister came downstairs and talked to me, which made the first few miles go by pretty quick, but then she had plans with friends.  Running a lot in the basement is a lot easier than at school in the hot weight room :P  The basement stays cool on it's own, and there is a door to the outside that can be opened just a crack if I need.  When I hit 10 miles I realized the treadmill wasn't counting...  unless it was going by .10s, but I didn't think of that until I had already reset it so I could run the last mile.  I guess you could say I outran the treadmill this morning.  

Today we had a workout at the oval. We went in separate groups because of class conflicts, and I got to go with the earlier group which meant we got to start sooner before the track got crowded and that we would be done sooner!  Which was actually the purpose since I had class at 3...  Everyone was ok with indoor warmup since it is too cold outside!  I did 7 laps, then we did our usual strides and drills.  I was with the 800/miler/3k group again.  We were doing five 600s alternating between mile pace and 3k pace.  We did two 200s first to get a feel for the pace.  Those were both 37, with jogging recovery back to the start.  Andrea's times on the fast ones were a bit faster than mine so I was behind her on those, but we worked together for the 3k paced ones.  My times were 1:55, 2:05, 1:53, 2:03, 1:54.  The fast ones were hard!  But having the 3k pace ones in between definitely were a great mental break and prep for the next fast one.  Recovery was jogging back to the start the long way around the track, and then until 4 and a half minutes for the fast ones and 3 minutes for the slower ones.  For cooldown I did 8 laps in the opposite direction and called it 8 for the day.  And I made it back in time for class!

This morning I went for my run right after class so that I would be free to give a tour to a recruit later today.  I was going to go on the treadmill but I decided it wasn't as bad outside as it had been the past few days, so I bundled up and went outside.  I ran to 11th Ave. and then down into City Creek and out by the capitol.  Then I ran back up towards campus on South Temple.  The roads and sidewalks were fine up until about halfway up South Temple, then it was slick because a lot of people didn't shovel :P  The rest of the run was kind of like that too.  When I got to 1300e I ran to 500s and up to Guardsman, hoping that the sidewalk by the stadium would have been nicely cleared.  It wasn't.  I was able to run on the road on Guardsman so that wasn't so bad, then I ran along 1700e to 1300s and then up to 2100s to go back to campus on Foothill.  Mostly the sidewalk was ok, until I reached the Corner Bakery.  From there on nothing had been shoveled/plowed!  It sucked!  I can just say ouch for my ankles.  I was so glad when I made it to the light at Mario Capecchi!  When I got back to HPER I still needed about .75 so I ran out and back above the track to finish at 13 for the day.  I am super sore from lifting yesterday so I made sure to stretch out for a bit afterwards.  

Today I went running with Hilary.  Some of the other girls were going short because of the time trial tomorrow but Hilary and I care more about miles this week anyway.  We ran down 11th Avenue and then down City Creek.  Then we ran behind the capitol and then north, sort of where Beck Street is but we went to the right of it.  From there it looked like it might be hilly, but we were at 5 miles anyway so decided 10 miles was ok instead of 11.  We stopped to stretch and then ran back the same way.  Then I was scheduled for a massage and would have had to wait around for a while, but the training room was pretty empty because a lot of people are at the oval, so I caught Tim before the first person scheduled for a massage came so I got done early.  He worked a lot on my quad and it hurt really bad, but it feels amazing now!  

Time trial at the oval today!  Warmed up 7 laps in the opposite direction and then strides and drills.  Then changed shoes.  The mid-distance girls went first with their 1200, so to stay warmed up I did two 200s, in 35 and 34, jogging recovery.  It was still a while before we went but finally it was our turn.  We did a 2k.  My splits were 1:21, 2:43, 4:05, 5:27, 6:47.  I did a recovery lap and then wanted to do more, I was thinking 400s but Kep said only 200s or 300s.  I decided I'd do some 300s.  Bekah was doing 200s so she jumped in when I passed the 200 start, which was really helpful.  My first one was 53, then I decided I'd do one more, that one was 55.  Then I decided I was done.  I wanted to do 12 laps cooldown and call it 8.5, but by about lap 7 the other girls were standing around looking like they were ready to go so I got guilt-tripped into stopping at 8...  Then I stretched.  One van left, and then I realized Hilary and Alyssa were still cooling down though outside (I wished I had gone outside by this point), but since I didn't know when they'd be back I didn't think it a good idea to go start more laps... So I ended with just 7 miles.  I am thinking about running more tonight or else tomorrow morning, the only problem with that is that it is so cold!

Today Nikki joined Hilary and I for our miles since she wanted to get her long run done :) Charlotte came with us too, but turned early. We ran down 11th Avenue to City Creek and then on the road. We decided to run up the canyon a bit, so we did for about a mile and a quarter. From there the road got really slushy and slippery so we decided and turn back down the canyon. Then we ran out of City Creek and behind the capitol and then down to North Temple, a lap around the block around West Temple to South Temple, then up to 600e and over to the 400s Trax station. We arrived at the station at the same time as the train so it was perfect timing! :)

This morning I went up to Weber State with my mom and sister so that I could watch my sister race.  And because that indoor track is a special one, it is where Ben commented on my shoes two years ago!  (2 years exactly on the 22nd).  :)  After my sister ran the 3200, I went for a run exploring O-town.  I've only ran on the trails from Weber State but since those are covered in snow I just ran on the streets.  I ended up on Polk Avenue for most of the way, running into dead ends around 21st Street so I did a lot of loops in the neighborhoods there before running back to campus.  I was able to watch my sister run the 1600 as well.  The team did awesome and it was fun to be there cheering :)

This morning we met to get our workout done early and enjoy the rest of the day.  But it really wasn't that early since we have to wait for it to get warm before we can run.  The oval is closed this week but I don't mine skipping the drive out and back.  For our warmup we ran along Foothill to 1300s and then up to Wasatch.  As usual when there are so many of us, the other girls took off fast on their warmup.  I slowed it down so was at the back of the group by a bit, but especially in the cold weather I am going to wait for my muscles to warmup and then ease into a faster pace.  We informally did our strides and drills, then got started on our workout.  I did the LD workout today, we were doing fartlek and ours were intervals that were by the minute (not 35 seconds, 55, 75, that would drive me crazy!)  so I was able to set my Garmin to beep every minute.  I love that about my Garmin, I can make it through the whole workout without looking once :)  The workout was three sets of 3 minutes on 2 off then 2 on 2 off.  We took off and it wasn't that bad.  I was able to push the pace probably to 5:50ish and keep my form smooth.  I was going completely by feel which was good too.  When we got to the end of Foothill during our second set I assumed we were just going to turn around but Bekah had a different idea... which was to go down to Foothill and run on the road.  With the cars.  Not the best choice.  Thank goodness the right lane is super wide at least.  That set was slower because of that and since I didn't dare pass the other girls by going out to the side where there was traffic.  For the next set we made it back to Wasatch and then the workout was smooth again.  We finished the third set right as we got back to 1300s.  I told Kep I wanted to do one more so he said that was fine, Hilary joined me.  Then we cooled down together above the zoo and by the post office back to campus and finished at 10.5 total for the day.  Then we had lifting :P  But since we missed the time which Nu'u would have liked us to come, we were under Kep's instruction but he just told us to design our own workouts so that's what we did.  Strange day off but it is nice to have all of that out of the way now.  I'm probably going to go do physics homework for the rest of the day now.

This afternoon the team started on a run down 1500e.  We all were together until 2100s, then Hilary and I kept going to get our extra mileage while the normal people ran back.  :)  We did a lap on the road in Sugarhouse, then went up to 1700e and across the freeway to run down Parkway Avenue.  We ran down to Alden and then headed south.  We ran to Hilary's sister's house and then made our way back to campus.  We took Imperial Street and then 1700e to 2100s, then went up to 2100e back to campus.  Neither of us were sore from yesterday, but our legs were tired on the way back to campus because it is uphill the whole way :P  But it was a very nice run and great loop for a 12 miler!

Today we had split groups for workout again because of class conflicts.  I was in the early group, we took Trax to 900e and then ran to Liberty for warmup.  Hilary and I added on by going part of a lap on the sidewalk and then running down the sidewalk in the middle to meet up with the other girls for strides and drills.  Once we finished those we ran a little more warmup because Kep wasn't there yet and wanted to talk to us before we started.  I was with the mid-distance group and our workout was two 1 lap thresholds and then 6-8 200s at the end.  I was with Dre and Nikki and we worked well together as a group, and hit 8:59 and 9:00 so very consistent!  For the 200s I hit 34, 35, 35, 34, 35, 34, 34, 36.  For cooldown I ran part of a lap and then back to the 900e Trax station to finish at 10 for the day.

After ice skating around campus to class this morning we had already decided we were going on the treadmill for our run before Kep texted saying it would be a good idea :P  No way Sherlock.  Hilary (it is her birthday today!!!) and Andrea and I went down to the Smith to run on the treadmills there because there aren't enough in the weight room in HPER, we thought it might be less hot, and the view is better.  I did 8 miles, I started at speed 7.9 and finished with 8.4.  It was really hot up there!  :P  So I made sure to drink plenty of water afterwards!  Andrea and I foam rolled and stretched while Hilary ran a bit more before we went back up to the locker room.  We were all glad we ran on the treadmill when we saw the ice still hadn't melted when we were done.  And I was pretty happy for making it the whole day without falling, but as I got off the bus I totally wiped out.  I hurt my hand most by breaking my fall, everywhere else is fine. Tonight we fly to Albuquerque for our first indoor meet, I am racing the mile and the 3000 on Saturday.  I'll be so glad to be where there is no ice!

This afternoon we went to the indoor track to get our premeet done before lunch and the team meeting.  We weren't supposed to be there until 1, but were there at 12:43.  One of the coaches there was really rude when we showed up, but since we were running the first part of our premeet outside anyway it's not like it mattered :P  With Andrea, Nikki, and Amanda I ran 30 minutes, 15 out and back.  We were downtown but then made our way over to some neighborhoods.  We were at a Wendy's when we hit 15.  Back at the track I did three fast strides with Andrea, then stretched and went to lunch.  My Garmin worked inside on the track.  I'm really excited to race tomorrow!

Today at the track right before I went for my warmup they announced that the meet was running about 5 minutes ahead of schedule.  So I would be at 12:15 instead of 12:20.  I told myself it was just 5 minutes so it wouldn't make that big of a difference.  I ran to the Wendy's and back for 3 mile warmup, then came in and did a few drills before heading into the track to change shoes.  I only got in 2 strides and then it was time to line up.  I had to tell myself to stay positive and not think about the need to warm up more... When the race started I was at the back but I quickly moved to the front.  I was in the lead girls through 400, and it was too fast at 72.  Two of the girls in the race I knew were pacers so I tried to stick with their teammates that they were pacing.  The second lap was 76, not so great.  The last half of the race I was just done.  I didn't respond when people passed me, and I didn't push.  Those splits were 78 and 80 I think.  This was definitely a race to take a lot of lessons from.  First was to relax the first lap and then let other people fall off and pass them instead of letting them pass me.  Next was to start warmup earlier for track, and to account for meets later on where I will have to be at the bullpen a while prior to the start of the race.  I didn't feel like cooling down after this one since I would have to warmup again soon for the 3k, but Kep told me to just go for a slow walk/jog so I did.  I did quarter mile up on the bridge over the track and back.  Have I mentioned yet that the track is under a bridge and kinda sketch?  The entrance is surrounded by a lot of trash and there are some train tracks right by too.  And the fence around the parking lot has barbed wire at the top.  I love running in the neighborhood part of the city though.  

I wasn't hungry but I knew I needed to eat before my next race, so I had a banana and peanut butter from the hotel and a protein bar I saved from the weight room earlier this week.  My second race was supposed to be at 2:50, but by that point they were half hour ahead of schedule.  I wasn't going to make the same mistake as before so I went for my warmup at 1:20.  To Wendy's and back again.  The way there was really slow because I was exhausted but I made myself pick it up on the way back.  Then I felt more ready to race.  As soon as I got back I changed to my spikes and got in plenty of drills and strides while the guys 3k was going on.  I was definitely glad this race wouldn't be as fast paced as the mile, and I was more comfortable with my ability to be able to relax and then race.  When the race started I am sure I was at the back of the pack for the first lap but after that I picked people off slowly.  Early on there were two groups, I was leading the second group.  Up in the lead were two girls who must have been twins, but the main chase pack caught them and separated them.  I caught people as they fell off that pack.  My splits were pretty consistent, mostly 40s each lap, a few 42s in the middle but I kept pushing at the end and brought it back down to 40s and I think my last lap was 39.  I felt a lot better after this race!  My final time was 10:18 but I was happy for the consistency of my splits.  I need to work on strength for those middle laps but the fact that I was able to bring my splits down after going through the rough patch gives me hope to be able to hold this pace for 5k.  Same with in my mile, although I was dead the last 2 laps I still ran around 79-80.  It was nice to be able to end the meet on a good performance and redeem myself from earlier!  And I definitely needed this before Seattle in 2 weeks.  I might race at Boise next weekend, we'll see how Tuesday's workout goes.  For cooldown I ran to Wendy's and back again for 3 miles, bringing the total of the day to 12.5.

Can I just say how much I love my team?  Tonight Amanda came over to my room and told me Hanah told her it would be a good idea for us to take an ice bath.  So we went to Kate and Nikki's room to use their tub.  We iced for 15 minutes, it was so cold!!!  Then the lady at the front desk of the hotel felt bad for us so she gave us cookie dough. :)  Best day ever!!! 

Today we hosted Abigail and Jessica for a recruiting visit so they joined in on the run. Hilary, Nikki, Alyssa, Andrea, and I took them up to 11th Avenue and ran down City Creek. They continued on City Creek towards the capitol while Hilary and I ran up the canyon. It was so beautiful with all of the snow! And running on the road wasn't bad either. We went up to the same spot we turned at last time and then ran back down. The way back down was slippery but by running on the fresh powder we were fine. We ran down Memory Grove to South Temple. The plan when we were done running was to run to Zupa's so that was our destination. Hilary and I both stepped in a puddle while crossing South Temple and screamed so loud because of the cold! And that just about describes the rest of our run to Zupa's. Our socks were drenched by the end but it was super fun!

Today everyone was super sore from lifting yesterday!  I am sure it was the Bulgarian split squats :P  At the oval even Amanda warmed up inside!  I started with the group but was just so sore I couldn't keep up and had to stop after 4 laps to take a good long stretch break.  So I was on my own for the rest of the warmup, but it was more important to take care of my body and actually let my muscles warm up rather than just go through routine.  I did another 3 laps and then strides and drills.  I decided not to change shoes because I was sore everywhere.  My calves still from racing and my quads, hamstrings, and butt from lifting.  The first part of the workout Bekah and I did with the mid-distance girls; two 200s and two 400s, equal jog recovery.  My times on those were 33, 36, 76, 76.  Then we did the second half of the long-distance workout which was two 1000s, two 800s, and two more 400s.  My times were 3:20 (40 second splits for every 200!) and 3:22 (40, 40, 41, 41, 40).  I did long way around the track jog back to the start for recovery on those.  Then for the 800s I hit 2:45 and 2:45.  I was pretty exhausted by this point but just made myself keep going.  I ran backwards back to the start for those.  On the 400s I just tried to go with fast turnover and hit 78 and 78.  At least I finished!  It is hard moving up the number of reps now that I am transitioning out of the mid-distance workouts.  For cooldown I did 10 laps to get to 11 miles for the day.  And then when I got back to HPER, I took an ice bath for 15 minutes.  Couldn't have done it if I weren't planning on sticking around until my physics lab anyway :P  Looking forward to just an easy run tomorrow!

Today Hilary and I both knew we could count on each other to run outside :)  So it was us and Alyssa for the run today.  We ran up campus by the dorms and above research park to get to the post office, then up Sunnyside.  Then we ran above the zoo and onto Wasatch.  Alyssa turned at 3 but Hilary and I continued on Wasatch to Thunderbird, where we hit 5 so turned and ran back the same way.  It wasn't a bad run, just a lot of puddles everywhere but once we had warmed up they weren't so bad.  And it was a one long sleeve kind of day!  I love the snow because it is making it warmer than the past week has been and it is cleaning the air!  :)  Still sore from the past 2 days so I made sure to stretch for a while after finishing.

Today there was a little confusion as to what the workout plan was but we ended up going to the oval like most of us had been thinking originally.  Even though it was so nice outside, I stayed in for my warmup for my hip.  I did 7 laps opposite direction (there are actually signs up now at the oval, as of tomorrow there are specified days for going clockwise or counterclockwise...) and then stretched before doing drills and strides.  I did the long distance workout which was 15 minute threshold, 3 minute rest, 10 minute threshold, 2 minute rest, and then six 200s.  I actually wore my flats for this one so my calves got some work done too.  Mostly I was by myself on the threshold but I felt like I kept a good pace.  I was in lane 2 the whole time, and I wasn't really checking splits.  I got in 8.75 laps during the first set, then got in a lap during the 3 minutes, then another 6 laps during the second set.  Then I did my 200s in 36, 38, 36, 36, 36, 35.  For those I did jogging recovery back to the start.  Since I don't really know how much extra I ran in lane 2 I will count the 40 meters short of a lap on each of the 2s and their recoveries and pretend they are equal... that makes sense in my head but not when I type it.  Anyway, I figured I needed 4 laps cooldown to get to 36 laps total for 10 miles for the day.  Had a nice stretch afterwards before driving back to school.  It was an adventure trying to park in the lot by HPER when we got back... the car might be sorta stuck in a snow bank...

Today after the drive up to Boise I went for a premeet with the distance girls.  On the way back towards the track there was an emergency and I got to use my CNA skills outside of the workplace...  Ran to the hotel and back to save the day.  By then I was at 5 miles so didn't bother to do strides...  We had fun waiting to be seated when we went to Olive Garden for dinner, we went to Claire's and bought a pack of best friends bracelets :)  so a lot of the distance girls have them now :)  Tomorrow is gonna be a great day of racing! 

1 mile shakeout in the morning with Hilary on the track.  It was super foggy and ice outside, I thought we left that behind in Utah?  After our mile we stretched for a bit.   

With an hour before the race I started my warmup with Bekah.  She was going shorter warmup so was with me just the first mile.  I did 3 miles and then went inside to grab my shoes and do my strides and drills.  Already I have learned from my mistakes last week!  I had plenty of time and was able to do enough strides to get a feel for the right pace and not let the adrenaline get to me and have me end up starting way too fast.  I was top seed by 11 seconds but you never know how the competition will really be until the race starts.  Going out I took the lead and could tell there was a girl slightly behind me but I just stayed calm and kept running.  My splits were 39s and 40s so pretty good.  The girl tried to pass me twice but I matched her moves and maintained the lead.  She made another move during lap 7 or 8 and overtook the lead.  The mile split was 5:17.  I tried to stay with her but she was fighting hard and I tried but didn't want to push that hard in the middle of the race so let her go.  I shouldn't have, it would have helped me to stick with her and embrace the pain.  But I did keep my pace.  She picked it up a lot and just opened a gap.  When I heard the bell for her final lap I realized I had let her get a whole 100 meters on me.  I didn't kick as hard as I should have, it is mentally tricky with a 200 meter track.  And I have an irrational fear of falling off of the banked track.  Maybe because I saw it happen at the meet last weekend.  I finished in 10:08, a few 82s and the lack of kick added up.  I was thinking about it afterwards and I have really gotten better at getting a feel for paces, but mentally I am not as tough as I used to be.  You can practice pacing all you want but it means nothing without the will to run in pain and fight for it during the race.  No race will ever go as planned for sticking to a pace, you've got to go with the competition.  For cooldown I ran 5 miles with my iPod.  I realized when I turned around that the first 2.5 was slow and that I needed to pick it up on the way back so that my team wouldn't have to wait forever for me to get on the bus to go home...  Next week my goal will be to work towards preparing myself better mentally and getting back my racing mindset.  I am doing the 5k in Seattle on Friday night, maybe the 3k Saturday morning if I feel up to it.  But I need to actually race this time, not just run for even splits. 

Today I went running with Hilary and Lauren away from the inversion cloud over the city up to 11th Avenue.  There were blue skies!  We ran down City Creek, then Lauren split but Hilary and I kept going up the canyon.  Hilary turned at 5 but I kept going until I was at 6.  The canyon was so amazing and the skies were so blue and the air was so clean!  I enjoyed the way back just as much :)  Beautiful run :)  and my longer cooldown Saturday was definitely worth it, my calves were barely sore.  Wonderful day!

Today we had a workout at the oval.  We started with 7 laps warmup and then the usual strides and drills.  The workout was two 200s and then six 800s, each set of two getting 4 seconds faster.  On the 200s I hit 35 and 36 at what felt a comfortable effort.  For the 800s I was supposed to go 2:42, 2:38, and 2:34.  On the first one I hit 2:40 pretty relaxed, but Kep wanted me to go 2:42.  For recovery I ran to the 1000 start and then did an 800 from there.  On that one I hit 2:42.  Took recovery to the 800 start, switching the start and finish made it go by faster for sure.  My next one was 2:38, it was starting to get hard, and then I sorta died and hit 2:41, 2:44, 2:50.  I decided to do two 200s afterwards, I hit 39 for both of those.  I think I need to practice shorter quicker stuff such as 400s before trying to pick up the pace for the longer type stuff.  It was definitely a weird jump between MD and LD workouts... What I need is an in between.  And I really wouldn't mind doing a lot of reps of 400s or something.  For cooldown I did 10 laps with Hilary.  For some reason we were both really grumpy so we complained very loudly as we passed the people standing in lane one stretching, and the high school group warmup up that needed to run 4 lanes wide...  And we cheered for a guy doing a tempo run.

Today a lot of the members of my team were running indoors... but I really didn't want to.  Lucky for me, Amanda was willing to run outside, and to drive to City Creek so we could run up the canyon! :)  We parked at the gate and then ran up the road :)  It just kept getting more beautiful as we went further up.  The sky was very blue and it was actually a very sunny day!  :)  We went until there was a truck parked at the end of the wider road and as far as it was plowed.  That was around 3.3 so we turned and ran back down.  The sad part about this was that now we could see the cloudy city we were running into... Amanda was doing 50 minutes so she finished when we got back to the gate but she waited while I ran up the road a little and back down to get to 8 miles.  Beautiful day in the canyon!!! :) 

15 minute ice bath in the evening.   

Most of the other distance girls had a workout today so I did my pre-meet on my own.  I ran up by the dorms and then to the post office and up Sunnyside until I hit 2 miles and then ran back but on the opposite side of the roads as before to change it up.  Then I did strides and drills by E HPER until I was at 4.5.  Then I went inside for a nice long stretch before stemming for 20 minutes.  Then I took a 15 minute ice bath when I got home.  The air looked much better today :)  Going to Seattle tomorrow!  And Natalie and I are in the same heat of the 5k :)

Today we flew to Seattle and I raced in the evening.   Kate was also doing the 5k, we went to the track with the rest of the team when they went for their premeet.  I had a while to sit around before it would be time to start warming up, but then Natalie got there and time flew :)  When we went outside to warmup together another girl asked us what heat we were in and she was in the same one so joined us :)  She is from Penn. State.  One of Natalie's teammates also joined us.  We warmed up around campus until we hit 3 miles, then went in for drills and strides.  I did drills on the infield and then went to talk to Kep before starting my strides on the track.  Nat and I were thinking about doing our old cheer but sorta ran out of time before we were being lined up for the start of the race.  I was seed 11 so was right up against the wall.  Good thing I reviewed my blog from this race last year to remind myself what worked for this race then!  Going out I got forced to the outside of the pack and had to run wide in lane 2 for the first lap.  After that I was able to get inside of the pack and in lane 1, then I just went with the group and got a rhythm going.  But it was impossible to really keep a rhythm, girls would come up and cut in too soon or would come and invade my running space, then my focus was shifted to staying on my feet rather than maintaining the rhythm.  A few times I was right next to Nat, it really helped having her in the race because for once in my college career it was like having a team mate who is almost exactly of the same speed, and I hope it helped her when I was running next to her too.  At one point in one of the laps a girl came up between us and was trying to push me, but as I was already on the inside of lane one so I had nowhere to go, so I threw my elbow a few times and I think this made her really mad, but this girl was fighting dirty so I fought back... I was definitely in the racing mentality today!  With about 5 laps to go coming into the straightaway I decided I would try to see if I could move up in the pack.  I did that on the next lap too, and then on the next straightaway without even thinking I went around some girls too.  Then I was leading the pack, but my efforts had made me feel like puking so I wasn't sure how long I would be able to push or if I would have anything left to make a stronger move at 2 laps to go.  I just held on until the last laps came, but I still was able to pull out a kick during the last lap.  And I finished just 4 seconds away from my PR!  And 4 seconds faster than at this meet last year!  Finally I feel as though I can see the work from my workouts paying off in a race, I really patched up the mental strength too.  For cooldown I took my iPod and ran 3 miles around campus.  My calves are really sore and I have some fresh blisters on my feet (racing in my nikes always does that) so I am not sure about racing tomorrow, I will decide in the morning.

I felt much better from my race last night when I woke up this morning, so I decided I'd go ahead and give the 3k a shot.  I told myself that if the warmup felt horrible then I wouldn't do it.  I started warming up with Bekah but she was going faster and I was sore from last night so I was on my own after the first bit.  I stopped to stretch my calves a few times, but I got in 3 miles and besides the calves felt great.  I stretched some more when I went back inside, and then put on my spikes (my asics this time, I have some nasty blisters from last night!) and did strides on the track.  When my race started I pushed my way to a good start, but I was on the outside again so focused on getting inside.  I did, but then most of the pack passed me and I let them because I wanted to stay on the inside.  But I forgot that the pacing would be much different from last night, so I was going at 5k pace and not pushing harder to go with the group and race the 3k.  I'm pretty sure I was at the back, so I made it my goal to at least hang on to the back of the pack and not get gapped.  The mile split was 5:17, then the race took off and I had to work harder to not be at the back by myself.  Each lap I pushed harder but my splits were the same so I knew my efforts were just helping me maintain pace.  I did kick the last lap pretty well, and even caught two girls coming down the home stretch!  For a 3k this wasn't a very good race, but for practicing for the 5k it was decent.  The fact that I was able to come out today and run that pace after racing it last night is amazing to me.  I hope this will carry over to when I do my first 10k on the track!  For cooldown I took my iPod and went out on the bike trail around Seattle.  I went grandma pace on the way out, but as is my rule I made myself pick it up to normal-ish run pace for the way back.  6.5 cooldown to finish off the week at 55.  15 minute ice bath coming up...

Today I went for a run with the team.  It feels so weird being back in the snow!  We ran the zoo loop, out on Foothill to Sunnyside and then up to Wasatch.  My calves hurt pretty bad going up the hill, so I stopped to stretch once we reached Wasatch.  They hurt even more going down, you don't notice these slight hills until you are sore.  When it flattened out again I was with Amanda until she decided to turn, then I turned with her so I wouldn't have to continue onto Wasatch alone and still be short of miles :P  The way back to 1300s was downhill too.  Ouch.  We caught up to the group on Foothill and then ran back to the lockerrooms.  Hilary and I kept going, we did a large loop around campus going above the track to North Campus drive and then through campus all the way over to the institute.  We finished at 10.  Then to make sure I didn't chicken out of telling Hanah, Hilary informed Hanah for me that my calves were really tight and sore.  So I got a massage with Tim.  It hurt really bad.  And I get to be worked on on Wednesday and Friday too :P  

This afternoon we had a workout at the oval. Since we are not racing this weekend, today was our threshold instead of Thursday. For warmup we did 7 laps and then our strides and drills. My hamstrings are super sore from lifting but other than that I felt great. Even my calves were doing alright! I decided to stay in my trainers though because it was a threshold, I will save my flats for Thursday. The workout was 3 or 4 2000s. Andrea and I worked together because we were both trying to hit between 86-88 splits for the 400s. I've missed workouts with her! But it was so nice to be able to have each other to work with on this one because it was so many laps :P On the first one we hit 7:24, then the second one in 7:27, and 7:30 for the third. The splits were consistent in the sets so that was good. During the third one was when my calves started to burn so I was done after that. Then I did 9 laps cooldown, some with Giselle and Charlotte, to end at 9 for the day.

Today I went running with Amanda.  At her pace.  I was dying.  Amanda kept telling my to keep it up though, so I did.  Average pace ended up being 6:57.   We did the Albertson's loop and back to campus on 1900e.  My calves are really tight.  I am getting them worked out again today.  The end.

Today we had a workout at the oval.  I started with 7 laps warmup with Megan and Alex, then the strides and drills with the team.  I took my sweet time and made sure to stretch really well!  My calves are still in pain from yesterday, so I decided to stick with my trainers for this workout.  It was three sets of four 400s, 90 seconds rest between then with 1 lap recovery between the sets.  My goal as to hit around 1:15-1:16s.  For the first set I hit 1:16, 1:15, 1:15, 1:15.  There were 3 Westminster guys there doing laps and cheering me on, that was nice of them.  And they smelled nice. :)  For the next set I hit 1:15, 1:15, 1:16, 1:17, then I decided to raise the recovery to 1:50 for the last set and hit 1:17, 1:17, 1:17, 1:17.  Pretty amazing workout for having sore calves, running in my trainers, and running by myself.  Twelve 400s within 2 seconds timing on all of them!  For cooldown I went outside with Hilary for 3.25 to finish at 9.5.  We ran around the neighborhood a little bit, and followed one of the roads out of the oval parking lot, just exploring.  Stretched really well afterwards, then took a 12 minute ice bath when we got back to campus.  

This morning I woke up quite a bit before my alarm so decided to run before class.  I was planning on getting up and running before class anyway, but I had extra time so I wasn't able to change my mind and pretend I would have been late.  I ran out 2 miles on 1300e, made it to just past Westminster, and then back to my apartment.

 This afternoon I went running with Andrea and Alyssa.  We did the Albertson's loop again.  Then Giselle, Alyssa, and I made a date of going to get our iron tested again :P  We evaded it for 2 and a half months though, I guess we did good.

I stayed at home last night since I needed to borrow a car for some late night plans, so I did my run from home this morning.  It was 45 degrees when I started, such a nice day!  I did the cemetery loop (minus the part in the cemetery, I just ran along 3300s) and then on the way back I stayed on 1700e and followed it up to 1900e, then ran down Harrison to get home and finish at 8.5.  7:10 average pace.  

We had a fun warmup at lifting this morning, Nu'u played music and we had to dance and when he stopped the music we had to do 10 reps of a drill!  Super fun! :)  

A while later I went for my run.  I ran up through campus and then the Shriner's route up to 11th Avenue.  Then I ran down City Creek and behind the capitol and then down State Street to South Temple.  Then I ran up to 1300e and extended the way home just a bit to make it a full 10.  7:20 average pace.

Today we had workout at the oval.  I warmed up inside, 7 laps with Giselle and Megan, then the strides and drills as a team.  My workout was an 800 with 4 minutes rest, then four 500s with 90 seconds rest, and then four 200s with 2 minute rest.  My calves felt great so I wore my flats for this workout, which was awesome.  My 800 was 2:40 (1:19 first 400) so a little slower than what Kep wanted, but when I got to the 500s it was apparent I was still warming up, because my times were 1:34 (1:15 400), 1:34, 1:35, 1:36.  He had hoped 1:37 but they felt really relaxed, I was surprised when I heard my first 400 split.  On the 200s I hit 35, 35, 36, 36.  Then I cooled down 3.75 miles outside to finish at 9 for the day.  Did 12 minutes in the ice bath with Giselle, Megan, and Alyssa when we got back.

Today I did my premeet in Seattle with Amanda, Nikki, and Andrea.  We ran up on the bike trail that goes around Seattle.  On the way back Amanda couldn't stop laughing because of one comment...  But she was able to breathe enough to make it back to the Dempsey for strides :P  I did strides with Andrea and then stretched and iced my shin. Gonna have a great race tomorrow!!! 

I woke up today telling myself I was going to get a PR.  About an hour before my race, Nikki warmed up with me for her premeet.  We ran on the trails right by the water and then a little into the neighborhood and back to hit 3.  I did some drills and then strides on the track.  Then I stretched and did a few more drills while the meet had gotten about 5 minutes off due to rearranging the heptathlon a little bit.  No big deal.  I put on my spikes and then did some more good strides on the track.  I did a prayer with Natalie and then we got our instructions from the official.  We got to start right next to each other which was sweet :)  When the race went out I was able to get into the pack on the inside for the first lap.  The first lap was 65 and I went with the pack as we picked it up the second lap when everyone heard the split.  I was relaxed and I just went with the flow.  I had a good position in the pack so I just stayed there.  A few laps in some girls broke away and then a chase pack formed, which I was at the back of.  The lead girls took off and then there were a few girls strung off of the back, and then me.  I think I was in 9th at that point.  I knew Nat was close behind me because I could hear her team cheering for her.  I wanted her to catch up to me so we could work together, but she never did :/  I knew she was there for a few laps though.  I focused on the girl in front of me and closing the gap on her, which I did.  I was able to pass her and keep going, a bit further ahead was a BYU girl, but this was a larger gap so I knew it would take work on a lot of laps to catch her.  I kept closing on her and was able to focus on my form a bit too.  At about 400 to go I caught her and passed her, and I could see that the next girl was fading fast so I focused on trying to catch her too.  I kicked hard the last lap and was scared that the BYU girl would catch me but I held her off until the final straightaway.  I was also catching the other girl, but then the BYU girl caught me and I was already going all out, so it was the BYU girl, the other girl, and then me in 8th place.  The decimal times were .13, .29, .50.  So close!!!  But I still scored a point. And I got a PR!!! :)  Nat PRd too!!! :)  I very happy with the way I raced and that I have gotten better since the rough ending of last season.  I am super excited for outdoor now too.  I have about a month off now before my next race.  For my cooldown I took my iPod and ran around campus 3.75 miles to finish at 10 for the day.  I might have been lip syncing to my iPod the whole time... I was that happy :)  And I wanted ice cream for dinner, but settled for HardRock.  Fun night :)  Back at the hotel I took a 15 minute ice bath with Amanda and Andrea.  

After watching Nikki and Andrea compete in the mile I went for a nice 10 miler on the bike trail.  I just did an out and back.  It was beautiful.  My calves were still sore from last night, I can't imagine how much worse they would be if Tim hadn't worked on them :P  My left shin hurt for about the first 3 miles but after that it was fine.  When I got back I did stem and ice, and then watched Amanda run the 800.  She was .05 seconds off of breaking the school record :(  but it was an amazing race to watch!  

Today I enjoyed a nice relaxed run with the team.  I took the pace out comfortably, which was a little hard for some of the girls.  But Alyssa came with me! :)  We did Albertson's loop, returning on 1900e and then doing a lap around the Huntsman to get to 7, then I ran out and back above the track for the extra mile to finish at 8.  7:10 average pace :)  I am super happy Alyssa was able to keep up, she has improved a lot since the fall!  I ice cupped my shins and calves afterwards.  They really needed it :P

Today was another regular run day so I went running with Nikki and Charlotte.  We ran up on 11th Avenue and then down City Creek and behind the capitol.  Then we ran down Main Street, did a lap around temple square, and then ran to the Trax station.  They went to Trolley but I went up to 900e to make it a full 8.  After riding the train back up, we stopped by institute to grab some hot chocolate to keep us warm on our way back to the locker room :)  I did 15 minutes of stem on my back.

Today I went running with the team.  We did the Albertson's loop again, but came back on 2100e.  My left shin and hip hurt a bit at first but they warmed up.  Or maybe just on the way back it didn't hurt anymore since it was uphill.  Basically I really miss running on grass :(  I wish the snow would melt a little more so that I can run on parking strips again!  The other girls continued back on Foothill, but to add on I ran down 900s and then back to campus along Guardsman.  I wove through campus to add on to finish with 8 at the locker room.  I had a nice stretch, and then I asked Hanah to scrape my calves... they have gotten that bad.  IT HURT SO FREAKIN' BAD!!!  But it will be worth it.  

Today we had a threshold workout at Liberty.  Warmed up there from the 900e Trax station, then I did a lap on the sidewalk with Hilary, AuraLea, and Alyssa.  Did our strides and drills and then got going on the workout.  The different groups had different workouts, mine was 15, 10, 5 minute threshold.  Andrea was doing mile repeats, so for the first part of my 15 minutes I ran with her on her first mile.  Then I moved to the outer perimeter so I could run on the grass!  My left hip was hurting during the warmup, it did warm up but it felt better to be on the grass.  We had 3 minutes rest between the 15 and the 10.  During the 10 I made it through the firs half alright but then my hip started hurting again really bad, making the last 5 minutes feel like forever!  I dropped after that set, I needed to listen to my body and take care of it.  Doesn't help that my calves are still in pain from getting scraped yesterday.  And bruised, but running on the perimeter of the park covered those up with a lot of mud :)  From where I stopped I ran back to the Trolley Trax station to end at 8 miles and go get treatment.  I did some hip exercises from PT last summer, then Heather did some alignment stuff before setting me up on stem.  The pain goes between my hip and lower back, so I wonder if my slipped disk is causing problems again?  For the next few days I am going to avoid running on pavement, so I guess I will either be on the treadmill or kicking up mud at any park that has enough grass to be able to run decent distance.  Anyone know how Sugarhouse is right now?

I took Trax down to the Trolley station so I could run at Liberty Park again.  I stuck to parking strips as much as I could on the way there, then just stuck to the outer perimeter.  I was pain free until about 2 and a half miles in, but it was definitely not as bad as yesterday.  I did a full lap and then some to get to 3, then I turned around and did a lap in the opposite direction and then back to the Trax station to get to 6.  I did the hip exercises I learned over the summer again, and then stem for 15 minutes.  I kinda hope that the pain is just from the slipped disc in my back, because then I am not really injured and it is just the disc hitting a nerve...  Either way I will be cautious over the next several days.  On a positive note, my calves felt great today!

Today I had my brother drop me off at Sugarhouse so I could run there since he had to pick up Abigail from work anyway.  I ran 3 laps on the outer perimeter, the snow was mostly melted all the way around and it wasn't super slippery either.  My brother didn't want to wait around for me to run so I had to run home :P  But that made it a nice 7 miles and finished off the week with 45.  My hip didn't hurt very much, I think overstriding is probably why it has been hurting so much.  When I decide to pick up the pace on runs I need to watch my form because I think that is when I overstride.  Still gonna be cautious the next few weeks.

Today I took Trax down to Trolley again and ran to Liberty Park to run on the grass.  I ran 3 laps, and then ran back to the Trolley station via the medians in the middle of the street :)  It was longer than the 6 I thought it would be, and the train wasn't in sight so I ran up to the 900e station to finish at 7.  My hip still hurts. The pain stopped when I was done running.  I did stem for 15 minutes afterwards.  

I went out to the oval today with the team.  After 7 laps warmup and then strides and drills, my hip was just getting worse.  I even took extra time between the strides to get good stretching in, but that didn't do the trick.  Kep said I could do the workout on the bike, just to shorten the recoveries.  The workout was three sets of 3 minutes on, 1 off, 2 on, 1 off, 1 on, 1 off (modified recoveries).  It wasn't too bad, I decided to do a 4th set since it wasn't really comparable to running.  When I finished I did about 10 minutes cooldown.  Sitting on a bike seat for that long really hurts.  I am not sure that biking even helped my hip, it was hurting the rest of the day, and when I run it hurts when I stop running.  I finally got to talk to Hanah when I got back, (the other trainers are great too!) and she told me to start coming in for rehab.  For the rest of the week, Kep and I agreed that I will be cross training.  

Today I went swimming for 45 minutes.  I didn't drown!  I did mostly freestyle, with a few laps of backstroke added in every once in a while.  Then I went to the training room to start my rehab.

Another 45 minute swim.  I did the first 25 minutes freestyle, then threw in 5 minutes of backstroke, and then finished the last 15 with freestyle.  The time seemed to pass quicker today, and I didn't feel as exhausted when I finished today as I was yesterday!  Did my rehab in the training room afterwards.

Giselle came to the pool with me today :)  I did my rehab in the training room first and then swam for 45 minutes.  Mixed freestyle and backstroke again.  1 more day in the pool, day of rest, and then I am going to see how running feels :)

I didn't feel like going to the pool today, and I was definitely not going to get out my bike.  So I went for a really long walk.  I am running on Monday!! :)

I went running today!!!  My brother gave me a ride to Sugarhouse and then ran with me for as long as he could keep up.  He made it a lap and a half.  It was nice to have the company!  My legs hurt at the beginning of the run but as they warmed up they felt great!  And my hip was fine!  It is amazing feeling recovered :)  

Today I did the workout with the team :)  We got to run at the track since the snow is all melted!  And it was such a nice morning!  For warmup I ran around the bailiff with Giselle, Alyssa, and Alex so we could be on the grass.  Then we did strides and drills and changed shoes, then Kep told us our workout.  For the long distance group it was four sets of two 700s.  There was 100 recovery between the 700s, and a lap between sets.  The idea was to go 10k pace for the first set, 5k for the second, and 3k for the 3rd and 4th.  I was by myself, but still did alright pacewise... sort of, the first one was fast, 2:19, but then I ran a 2:25.  The next set was 2:17, 2:24, then 2:18, 2:23, and finally 2:18, 2:22.  The second 700 of each set was tough!  Before the final set I had the option of going down to 300s, but I wanted to do the last set and have to really push on that last 700.  So glad I did :)  For cooldown I ran around the bailiff with Hilary to bring my total miles to 9 for the day.  Afterwards I did my rehab and then had Tim work on my lower back a little bit since I think that might be a source of the hip pain.  And actually I didn't even think of my hip during the workout until Kep asked me how my hip was doing!  :)  When I got home I took a 15 minute ice bath.

This morning was tank top weather!  I ran along 1300e to 1700s and then down to 700e and over to Liberty Park.  I did a lap around the perimeter there, and then ran to 900s and down to 600e over to 600s.  I then weaved up 600 and 700s back to my apartment to finish at 7 for the day.  No hip pain at all, just some sore muscles from a great workout yesterday!  I had a nice long stretch afterward as I enjoyed some chocolate milk. :)

This morning after sleeping in I went and got my workout done with Giselle :)  Kep said I could do the mid distance workout so that Giselle and I could even work together :)  We warmed up to Liberty Park from the Trolley Trax station, and since both of us wanted to run on the grass we did our strides and drills over by the cross country workout spot.  We had a lot of fun talking about how fun cross country is going to be next year, but track hasn't even started haha :P  The workout was sets of 6 minute threshold with 75 second recovery.  Giselle did 4 sets and I did 5 (the distance workout was 30 minute threshold, so I didn't miss much).  The first one was a little fast (we felt great!)  But we slowed it down just a tad for the next few and those were all the same.  The last one by myself was hard but Giselle ran part of her cooldown to where I would be finishing to cheer me on.  Kep was really happy with our workout :)  We were too :)  We cooled down back to the Trolley station and then went to the training room to do our hip rehab.  Then I had Hanah scrape my calves, they were still tight from Tuesdays workout.  It hurt really bad :(  But they will recover sooner!  This has been an awesome week :)

Today I ran down 1300e to Sugarhouse Park, did part of an outer loop until I was at 3, then turned and ran back home to finish at 6.  

This morning I ran to Sugarhouse again, this time I went around the perimeter until I hit 4 before turning around.  When I got home I had a nice long stretch and then did my rehab and even a little foam rolling before hopping in the ice bath for 15 minutes.  

Today I went for a run up on Drycreek.  I made it to the bottom of the big hill (the hill week one) and was almost to 4.5, I turned there and ran back.  On the way back down I was pretty annoyed at this lady running with her dog.  She and her dog moved out of the way for a biker coming up, and I was right there but she didn't let me pass!  And then I passed the dog and was trying to pass her, but she was being rude and wouldn't let me :P  and the dog almost tripped me.  So I stopped and let them go for a bit, but I had almost caught them again by the time we were out of the narrow part of the trail :P  I hit 8 right as I got back to Red Butte, and then decided to walk rather than run back down on the pavement back to HPER.  I did my rehab in the training room afterwards.

Right before we left for warmup Kep told us the workouts for the day.  I was dreading having to do some 400s and then five 1000s on my own, but after the warmup as I was changing shoes Kep told me I was doing the mid-distance workout today!!! :)  Soooooo happy!!!!!  And I would be able to work with Andrea and Giselle :)  the workout was three sets of three 200s with 30 seconds recover on each, a 400 jog, a 600, and then 400 jog.  My times were 34, 34, 35, 1:52; 34, 35, 35, 1:52; and 35, 35, 35, 1:56.  The last set was hard!!!  But I did it!  I am racing the 1500 this weekend, so I will also do the mid distance workout on Thursday.  I took an extra recovery lap after the last set before changing shoes, and then cooled down on the bailiff to finish at 8 for the day.  Rehab in the training room afterwards.

Today I started the run with the team along Foothill, but then I turned at Sunnyside so I could go run on the grass at Sunnyside Park.  I ran 5 miles in various loops, then ran back to campus to finish at 8.  I stretched for a while afterwards and then Tim worked on my calves.  

Today I did the workout with the mid-distance girls at the track.  Because of the snow I just did the normal warmup route :P  Came up with alternative drills for the ones we didn't want to lay down for.  The workout was five 200s with 200 recovery jog, then a 1000 at 3k pace (not sure what Kep really wanted that one at, and we couldn't ask him since he wasn't there... He accidentally sent Amanda a text about where his March Madness seats were, that was his reason for being gone haha) followed by two threshold miles with 80 second recovery, and finishing with another five 200s.  I was able to work with Andrea and Giselle on most everything.  My times were 34, 36, 35, 37, 37, 3:30, 6:02, 6:00, 36, 36, 35, 36, 35.  Cooled down 5 laps on the track to finish at 9 for the day.  Then I went to the training room and did my rehab.  Traveling tonight to USC!

Late this afternoon I went with the group to the track and did my premeet.  I just ran out 2 miles and back, then did strides and drills until I felt ready. :)  Tomorrow is gonna be a great day :)

This morning I started warming up with Giselle and Charlotte about an hour before our race.  I did 3 miles, then met back up with them at the field for strides and drills.  We changed shoes in the bull pen and then they walked us over to the track.  They were running ahead of schedule, but they wouldn't start events early which was nice.  I took my time doing a few more strides, and finally the time came for us to line up.  As far as strategizing for this race, I thought 74-75s sounded manageable for my training.  I decided I would go with the pack though and race.  I knew I needed to not try to take the lead at the start, and had to visualize the race.  I reminded myself that the first time I would pass the finish line, I would only have 1200 to go!  I decided I would kick the last 500.  When the race started, I went right to the inside behind the pack and just let them pull me along.  The first lap was 73, not bad.  I just stuck with the pack and kept to the inside.  The race was a blur, everything seemed to pass so fast!  With 2 laps to go I knew I would need to move soon, so on the straightaways I fought for the position I would need to get into to move.  Coming up on the final lap I was thrown off for a few seconds when the number of laps hadn't been changed from 2 to 1... but they rang the bell so I knew I was right!  I started my kick with 400 to go and kept moving up and around people.  Coming down the final straightaway I moved into 4th!  And I surprised myself by clocking a 4:31.29!!!  Much faster than I had hoped, but I won't complain about that!!!  Needless to say, I was very happy with this race :)  And I think I finally beat my PR from my split of my best 1600 in high school!  And had this been a full 1600 I would have gotten a PR as well I believe :)  Burke told me that my time made tenth on Utah's all time list!  What a wonderful day :)  For cooldown I took my iPod and explored the area around campus for about 3 miles to finish at 7.5 for the day.  Kep told me my splits afterwards, he says they were 73, 74, 73, and that my final 400 was 70!!!  :)  Happy happy day!!!

Today I went running with Hilary.  We started with the team but were behind them for the first bit, then ahead of them for a little bit, and then alone since they turned around.  We did the zoo loop.  Hilary and I turned around at the end of Wasatch, and went back through the golf course.  We didn't want to go on Foothill, so we ran up to the road just below the post office and back to campus up by the dorms.  Afterwards I did my rehab and then Tim worked on my calves.  

Today we had our one workout of the week!  I warmed up on bailiff with the others and then did strides and drills at the track.  I sorta got to pick the workout right before we started the warmup, which was kinda cool. :)  It was four 800s and four 500s.  The recoveries on the 800s were 2:10, and for the 500s it was 300 jog.  My times were 2:37, 2:34, 2:40, 2:40 (Kep told me to relax after the second one.  He wanted them between 2:38-42).  On the 500s I tried to get faster each one, my times ended up being 1:37, 1:35, 1:36, 1:35.  The last one felt really hard so I was surprised it was still 1:35.  For cooldown I ran some on bailiff with Hilary and Giselle, and then finished with some laps in the opposite direction on the track.  When I got home I took a 15 minute ice bath.

Today I started my run with the team on Foothill.  Everyone else went short, but Hilary and I continued past Foothill Village and ran down 2300e to 2100s.  Hilary was with me until 1900e, then she kept going since she was going for more miles.  I ran back on 19th, and then when I got to Sunnyside I wanted to add on by going up and then going back to campus.  I ran through the golf course and then up on Wasatch, then around the zoo and back onto Sunnyside.  I ran back to campus on the road by the post office, and realized this add-on was a bit longer than I thought.  I hit 9 just below the dorms, and had a nice walk back to HPER from there.  I did my rehab in the training room afterwards.

Today we went for our premeet from our hotel to the track at Stanford.  Then Giselle and I did a loop on some of the trails nearby, and finished with strides on the track.  I am in heat 4 of the 5k so I am racing in the morning.  It will be nice to be done early and enjoy the rest of the day!  Before we left the track we saw Shalane Flannagan!!  I really wanted to get a picture, but she was in the middle of a workout.  Another time, perhaps.

Happy race day!!!  About an hour before my race I started my warmup on the trail near the track.  I did three miles and then went and did strides before grabbing my numbers and putting on my spikes.  On the track I did a few more strides until they lined us up.  I was second on the waterfall in the outer lanes.  I was right next to an Oregon girl who I know I have been ahead of during indoor, so I thought going out it might be good to make sure I was in front of her.  Just like last week, I wanted to get into the pack and work with everyone and then kick at the end and see what I could do.  I also really wanted to get a PR.  I did not want to have a repeat of last year's race (flashback: I ended up in the lead the first lap and panicked because I didn't want to lead, and the result was getting passed by everyone and struggling to get a good position for the rest of the race).  Going out I relaxed and just went at a pace I felt was comfortable.  Coming out of the first curve, none of the girls from the inside alley were there to fill in, and I found myself at the front again.  No one was next to me or near me.  Fine then, I would just stay at the front and run by myself.  For 12 and a half laps.  Cool.  The first lap split was 75, but I felt awesome.  The next split was 78, that would be a good pace to hold for a nice PR.  I don't remember all of them after that, but my mile was 5:13.  I would watch the race on the screen when I was passing it, and could see that there were 2 girls that were following me that had broken away from the pack.  At one point in the race they were right behind me because I could hear them breathing, but I never saw them or their shadows even.  Kep and Amanda and Andrea kept reminding me to drop my arms, which really helped me to refocus and work on keeping good form.  I dropped the two girls that had come up, and when the race was back on the big screen I was able to see that I had opened up on them again.  And the cheering for them was becoming more distant, so I just focused on opening my lead.  I think my 2 mile split was around 10:34.  The last mile I kept pushing and was determined to not let my splits get slower.  I picked it up with 600 to go and then each 100 less I would pick it up more and more, and I even lapped a girl as I was in the final 100 stretch.  9 second PR!!!  And according to my sources, I had 50 meters on the next girl.  She got a PR too, she was happy to have gone ahead of the pack as well.  For cooldown I ran 3.5 miles with Natalie and Andrea.  We enjoyed Stanford's campus, I always love coming here!!!  

I went to bed and woke up before everyone else on the team, so I was out of the loop on running plans this morning.  So I went for a run with my iPod around Stanford's campus.  I ran by the golf course and then across campus and past where my cousin's apartment last year and her old ward building.  Then I looped back towards the golf course and tried to go back to the hotel.  I made a wrong turn somewhere and realized I was going further away from the hotel... I intended to just do 8.5, but because of my detour and trying to find me way back I finished with 11.5, no big deal...  But it was a great run :)  

We couldn't decide where to run today so we ended up running on Foothill.  Alyssa was with me ahead of the group, we ran to 2100s and were together until 1700e.  Then she turned and went back to campus, and I went for a grass lap at Sugarhouse.  I was in a lot of pain from the race so I stopped and took a much needed stretching break.  Running felt a lot better afterwards.  I ran back to campus along 2100e, and I could see a runner up ahead and was pretty sure it was one of my teammates... I finally caught up to her at the last stoplight on Foothill before we go back to HPER, it was Charlotte!  So I ran the last little bit with her and finished at 9 for the day.  Then I did my hip rehab and took a 10 minute ice bath.

Today we had our threshold workout at Liberty.  We warmed up to the park from the 900e Trax station, then did our strides and drills at the spot where we meet for cross country.  It was almost unanimous that we wanted to run on the grass and not the pavement. :)  The workout for LD was 4x2k with 90 seconds rest.  Fortunately for me, the MD was doing 3x2k so Giselle was able to start the workout with me.  Her and Bekah were with me on the first 2, and Bekah was with me for half of the third.  The times I got were 7:33, 7:33, 7:38, and 7:40.  It was hard doing the work alone for the last two, but my times were not bad considering.  After I finished the last one I recovered back to the drinking fountain and then did 4x35 seconds of strides back to the group.  I cooled down to 11 miles total for the day.  When I got back to campus I got my calves scraped and did my hip rehab.  

Today I went for a run on 11th Avenue with Nikki, Alyssa, and Hilary.  By the time we got to City Creek, it was just me and Hilary as usual.  We ran up the canyon until we hit 5 miles, and then ran back down.  Hilary wanted to go down Memory Grove, but I wanted to go back the same way we came, so we split there and I ran the last few miles back to campus on my own.  I did my rehab in the training room afterwards.  

This morning I did the workout early because I had an appointment right in the middle of the usual practice time :P  So I warmed up on my own and met Kep at the track.  I sorta picked my own workout last week and decided for sure what it would be last night, it is pretty cool to be able to be so involved in what I get to do for training.  Since I was the only distance girl on the track at the time, I even was able to do most of the laps in the opposite direction and be nice to my hips :)  My workout was three 1 mile repeats with 600 recovery.  The goal was initially to hit around 5:20, but my times ended up being 5:30, 5:34, 5:31.  The last lap of the final one felt really hard but it was an 80 :P  Good practice for the 10k when I will have to really push the last few laps to not slow down!  After the last mile I did four 400s, this time in the usual direction.  My times were 1:16, 1:15, 1:16, 1:16, recovery was 1:45 for those.  I cooled down to finish at 9 for the day.

After drawing on the board for 20 minutes when we were supposed to be starting our run, we finally got it rolling!  Hilary, Kate, Nikki, Alyssa, and I ran on 11th Avenue and up City Creek.  Everyone decided to run longer today, the extra company was nice!  Going up the canyon Alyssa was cruising!  We turned at 5.5, and Alyssa agreed to run the full 11 with me, back the same way to campus!  And it marks her longest run ever!  For now at least. :)  Momentous occasion.  What a wonderful day! :)

This morning I grabbed my iPod and ran to Sugarhouse park for some grass laps.  I did a lap and a half, and then turned when I hit 5.  I saw Hilary when I turned around!  When I got home I stretched and took a 15 minute ice bath.

Went for a super fun run in the rain today!!  Times like this are when you really love being on a team so that you aren't the one crazy runner out by yourself.  We ran 11th Avenue and down Memory Grove.  Hilary ran back up South Temple with me, and we finished with an add-on in the institute parking lot to finish at 9 for the day.  No ice bath was necessary as we were all drenched from the cold rain :P

Today it was too windy and a bit chilly, so we went to the oval.  We did 7 laps warmup in the opposite direction, then our strides and drills.  The workout was two sets of five 500s, the first at 10k pace and the second at 5k pace, then some fast 300s in preparation for racing the 800 on Friday!  The recoveries for the first set were 60 seconds, and 90 for the second set.  1 lap jog between sets.  My times were 1:45, 1:45, 1:41, 1:46, 1:45.  On the third one I decided I would try to pick it up a little bit, I gave a little too much so just backed off for the rest of that set.  On the second set I hit 1:41, 1:39, 1:38, 1:37, 1:35.  Then on the 300s I hit 55, 52, 49, 50.  Great turnover work :)  I am really excited to race the 800 this week!  And go all the way up to 10k next week!  For cooldown I did 7 laps to finish at 8 miles for the day.

Today I started my run early since I was scheduled for a massage at 1.  I ran up campus by the dorms and then ran by the post office on Sunnyside.  I ran up Sunnyside and continued up Emigration Canyon until I was at 4.  When I turned I was running into the wind, I was glad to be running into the wind on the way down rather than up!  Made it back at 1:01, close enough timing for my massage :P  My calves didn't feel very sore, but getting them worked on was more painful than I thought it would be!  

Today I started with the girls out on Foothill since most everyone was going shorter because of the meet tomorrow.  I felt like doing 8, so I just continued on my own to 2100s and then almost to 1700e when I hit 4 and turned.  I'm really excited to run the 800 tomorrow!  

We had more Utah girls signed up for the 800 than we get to run in cross country!  :)  it was awesome!  8 of us warmed up together on the bailiff, and then did our strides and drills on the field.  The 8 of us who warmed up together weren't the only Utah girls, we had sprinters running it too :)  Sadly, Kep's worst fear of the timing not working happened 3 times trying to start the 4x1... but finally it was up and running and we were able to start the meet.  I did a few strides on the field during the time we were waiting.  We also danced to cupid shuffle when it was playing on the stereo from the shed.  Finally it was time for the 800s!  I was in the second heat.  My goal was to PR, previously it was a 2:18 something from high school.  Talking to Nikki earlier I thought going out in 66 or 67 might work.  She told me she was going to try and go out in 65.  When the race went out I was stuck clear out in lane 2 for the first 200 meters.  It was also very fast, the split was 30-31!  But I was just going with the group!  I was able to tuck into lane 1 and stay there.  My first lap was a 66.  400 PR!  There was a lead pack, a UVU girl, and then me.  Coming down the far stretch with 300 to go I started to close on the UVU girl and hoping to catch anyone that fell off the lead pack.  Coming down the final straightaway I caught and passed the UVU girl, but then got passed by Charlotte!  I believe it was a PR for her, I am very happy for her :)  Today reminded me why I do not run the 800.  It felt like forever until I felt recovered enough to finish my "workout" with six 200s.  I started at the far 200 mark and ran backwards in lane 9.  These felt so easy compared to the 800 I had just raced!  The first one was 33, then I told myself I needed to relax, and the last 5 were 35, 35, 34, 35, 35.  Odd that those are relaxing times :P  For cooldown I ran out and back in the avenues to finish at 6 for the day.  I am exhausted.    

Nothing like curing runners cough from the 800 except an 11 miler!  I just went by feel, started off slow but brought the average down to 7:30 and still felt great.  My legs were definitely feeling better than yesterday!  My route consisted of running to South Temple, down to 500e, to Liberty for a partial outer loop before leaving on 500e again, to 2100s, 700e, 1300s, 1100e, 1700s, 1300e, and then even some weaving around my neighborhood for half a mile to finish at full 11.

Only workout of the week today at the track.  Giselle, Kate, Bekah, Nikki, and I started our warmup in the snow but finished it with blue skies in view.  The workout for LD was three 1k thresholds with 60 seconds rest and then five 400s with 90 second rest, and then 200s.  Because there were so few of us, we decided to to our workout in the opposite direction of the norm :)  Bekah ran the 1000s with me, we hit 3:44, 3:43, and 3:41.  For the 400s I was supposed to go at 10k goal race pace, but I hate practicing at race pace... Anyway, I wasn't sure what my effort level should be after the thresholds, so I just picked it up to where I was pushing the pace but not going crazy.  My first one was a 1:17.  Kep said I could stay at that pace as long as I wasn't pushing too hard.  The rest of them were 1:18, 1:16, 1:17, 1:17.  I didn't want to do the 200s after that since those would have been for turnover, but I already did that in the 400s.  Instead, Kep just wanted me to do two 150s, untimed, just to focus on my form as I came out of the turn.  I need to remember to run tall during my race!  For cooldown I ran just over 2 miles to finish at 8 total for the day.  Then Tim worked on my calves and shins.

At practice today, everyone who didn't workout yesterday had theirs today.  Besides them, there was Nikki, but she had to go take a test.  So I ended up running by myself!  I ran through upper campus and on the road by the post office.  Going up Sunnyside there was a strong wind coming out of the canyon!  Good thing I was planning on turning above the zoo anyway.  I ran to 4 miles on Wasatch, then ran back to campus the same way I had come.  I am in the Olympic Development heat of the 10k at Mt. SAC!  We leave tomorrow, we are testing out the new Trax line to the airpot. :) 

This morning I got my premeet done before we traveled to Mt. SAC.  I ran to 11th Avenue and then back to the track for strides and drills.  Then Tim worked on my calves a little bit.

1 mile shakeout in the morning.  My race is at 7:10 tonight.

Races were postponed half an hour when I got to the track, so I had some time to just relax and think about what should happen in my race.  Before my warmup I was able to watch the first bit of the race before mine.  I did about 2 miles warmup, then some strides and drills.  I went and changed shoes and got my hip number, then did more strides while we were waiting to go on the track.  When the race started I made sure to be towards the front of the pack, and to not press ahead of the others.  My goal was to be patient the first 5k, and then start to push with whatever I felt I still had.  Some twin girls took the lead, I recognized them from an indoor race.  They even did their hair the same :P  Before too long, I could tell that one or both of them had icy hot on (a lot of girls did in the bull pen, I wish that stuff was banned!) and I could feel it affecting my lungs!  I knew Kep would want me to just sit behind them, but I also knew that if I wanted to breathe I would have to go around them!  So I did.  And I think I messed up their mental focus, I made it so one of them had to tuck behind.  Every time one of them just got slightly in front of me, I could smell the icy hot so just had to press forward.  Also their telepathy was broken, they were talking to each other during the race!  Eventually another girl came up so I let her lead.  No icy hot, so I didn't mind letting her share some of the work.  Then another girl came, so I just had to make sure to not let either of them get too far ahead.  I couldn't let myself let people go because they didn't smell like icy hot.  My 5k split was 17:27, not bad.  Now I could pick it up if I felt like it.  A few girls did, and now there was a lot of shuffling positions.  Didn't see the twins again, and I don't think the other girls had icy hot, but I was mindful not to let anyone go!  Each lap less to go I kept moving up, and with 5 laps to go I was at the front of my pack.  One girl had gone early and had opened a lot of distance on the pack.  I wish I had felt confident enough to go with her!  But I decided to focus on at least opening on my pack.  I could tell they were getting farther away, though I was not sure by how much.  The cheering was so loud everywhere!  In the final 4 laps I just kept counting down by the 100 meters to when I would be finished!  With just over 400 to go a girl started a crazy kick and took off!  I pushed hard the last lap, that split being 73!  And clocking a 34:46.96!!!  Second best time in school history!  And taking third in my heat :)  and my time would have been 14th in the elite heat.  But it was fun telling people I was in the Olympic development heat :)  My feet were very blistered and cut up afterwards, they hurt more than anything during my cooldown!  But I was able to do 2.25.   

This morning I went over to the track hoping to run on some of the trails nearby.  Giselle came with me the first 25 minutes.  The area by the corral where the entrance to the trails was closed off, so I ended up showing her some of the Footlocker course there.  After she was done, I ran more on the roads.  My calves were very sore, and it took me an hour to do 7.5.  Had a nice stretch after, tomorrow I hope I can get 10 in!

This morning I went for a run from the hotel over to Mt. SAC (it really isn't that far, I could have just done that yesterday and saved time for not driving...) and along Grand like yesterday.  I ran on some of the trail since it is right by the road.  I went to a little over 4, and then stretched before heading back.  I made a detour through CPP campus and finished at 10.  My calves were pretty tight at the beginning of the run but I didn't notice near the end.  

Today I went to Park City with Giselle and Hilary for our run.  Hilary and I ran the first bit of the trail together and then Giselle joined us once we got off the pavement and onto the dirt.  I've sure missed running in PC.  My calves felt fine at first, but as I got closer to the 4 mile mark I could feel the tightness.  I stopped at 4 to stretch, and then did ten sets of 1 minute on 1 minute off on the way back.  I didn't notice my calves then, though because now I was going slightly downhill that might have been the difference.  Finished with 8 and then had a nice stretch while I waited for Giselle and Hilary.  I had Heather scrape out my calves when I got back.

This afternoon I ran to the track to visit my sister :)  She wasn't ready to run yet, so I went up to Sunnyside and did 2 laps there.  Then I ran back down to the track.  I joined my sister for stretching and then drills.  Then I ran 3 laps on the track with her followed by 3 laps of speedchanges.  Then she was doing hills, so I went home.  Took a 12 minute ice bath when I got home.

Giselle and I did our workout today.  I think we lucked out since we were both still recovering from races, and we are both racing the DMR on Saturday at Drake!  She is doing the 1200, I am doing the 1600 :)  We warmed up around the bailiff and then did our strides and drills at the track.  Our workout was three 500s, three 300s, and three 200s.  We had jogging recovery, and then extra time between reps.  The goal for the 500s was to be faster than 75 for 400 split.  My times were 1:32, 1:33, 1:34 (4oo splits 73, 74, 75).  On the 300s I hit 53, 53, 54.  The 200s were 35, 33, 35.  Afterwards I cooled down a bit on bailiff with Giselle and then ran some in the avenues to bring my cooldown to 3 and my total for the day to 8.  Back at the training room Tim worked on my calves, shins, hamstrings, and hips.  When I got home I did a 12 minute ice bath.  Tomorrow we depart campus at 5 AM for Drake!  Super excited! :)

Today after arriving in Iowa we went to the track and ran from there.  I started with Andrea and Amanda, we ran on Kingman Boulevard because Kep said that was a safe area.  Apparently we are in the 'hood if we run in any other direction from campus...  I did 7 miles total, then had a nice long stretch.  I was sore from yesterday's workout, but felt much better after stretching.

This morning Giselle and I went running on the trail by the river near our hotel.  Giselle did 3 miles with me, then I did another mile before going back and joining her for strides and drills.  Excited for the DMR tomorrow!

An hour before the race I warmed up with Andrea and Giselle.  We did a loop near campus, then I did a second smaller loop.  Did drills in the indoor arena before heading over to the bullpen for final check in.  We had time for strides while waiting for the event before ours to be over, then I had time as I waited while my teammates raced.  Giselle did the first leg, the pack ended up forming 2 packs and she was leading the chase pack.  Lauryn was able to keep us in our spot and move ahead a bit before giving the baton to Andrea.  When I got the baton we were at 6:45, and there was a girl that received the baton right after me who came with me.  The next girl was further ahead so it would take time to close that gap, I decided, and I'm pretty sure the other girl was thinking it too, that catching the other girl would be a lot easier if we worked together.  The first lap was a 70, but I just stuck with this other girl.  By the 600 mark I could tell she was slowing down, so I tried to move and go after the other girl on my own, but then she picked it up and took off.  Now I was by myself, watching the other girl close the gap on the next one.  I knew I just needed to hold on for 1000 meters and I could do it.  Races like this feel so short after racing 5 and 10ks!  It is too easy to lose focus and then realize the race is over.  I think my second lap was a 75, I didn't look at the clock starting my final lap, but looked at my finishing time.  My split was 5:02.  I'm pretty sure that was my split the first time I did the DMR, more than a year ago during indoor track.  After changing shoes, I did about a 12 minute cooldown with Giselle and Andrea, then watched an exciting heat of the 100 meter hurdles :)  They called it the London rematch heat, it was exciting listening to the announcers introduce everyone!  The first 4 in the heat ended up setting the top 4 world leading times at the moment!  It was amazing!  

When I got back to the hotel I ran 4 miles on the trail by the river. 

I finished my physics final!  :)  Then went to Liberty Park, ran a few laps around the perimeter, and back home to finish with 8 for the day.

This morning I joined Bekah and Giselle for a workout at Liberty.  We warmed up there from the Trolley Trax station, and a lap around the park.  Then we did drills and strides.  The workout was a 2.5 mile threshold, 3 minutes rest, and then a 2 mile threshold, followed by four 30 second strides.  The goal pace was 6:00.  I was fine the first mile, then I didn't feel too great and slowly fell back behind the others.  For the next one I started with them but again didn't feel up to their speed so I backed off to a more maintainable pace.  The times were 15:30 and 12:30.  After strides we cooled down back to the Trolley station to finish at 9 miles for the day.

I just had a message from one of my teammates on facebook, she had a knife pulled on her while she was running last night :(  Please be careful out there!! 

Today I went up to Pipeline with my brother.  He was able to keep up for the first 2 miles, then I was on my own until I turned at 4, then he was not too far behind me so he turned around and ran more with me while he could.  The first and last mile and a half were snowy, but the rest of it was not bad.  I've missed trail running!

This morning I went to the track for a workout with Giselle, Bekah, and Kate.  I warmed up with Giselle on the bailiff and then joined the others on the track for strides and drills.  Giselle and I did three sets of 400, 1000, 400 with 90 second rest for the 400s and 2:40 for the 1000.  We took a lap in between sets.  My times were 1:19, 3:27, 1:19, 1:20, 3:28, 1:19, 1:19, 3:24, 1:16.  Kep was able to make it in time to watch the last set, so he was able to remind me to correct my form.  For cooldown I did some on the bailiff with Giselle and then joined Kate and Bekah for the last part of their cooldown to finish at 9 for the day.  

I bought a car yesterday!  So I drove it to Sugarhouse Park so I could go running :)  I did the street route for the cemetery loop, then added a grass lap at the park and then a little bit on the road to finish at 8 for the day.

This morning I went to Provo to watch my sister's races. Between her events, I went for my run.  I went 4 miles out from campus, then decided I would do a Kenyan run on the way back.  My average pace until then was 7:14, so I picked it up a little, the next mile being 6:35.  The next was 6:14, and the final was 6:06.  Then an easy mile back to the stadium.

This morning I went up to Drycreek and met my brother to go running.  I ran out 4 miles and back.  The first part of that run is a lot harder when you haven't warmed up by running from campus :P  I saw my brother again at about 4.5 miles, then again when we were done.  

This morning Giselle and I warmed up around the bailiff and then did strides and drills on the track.  The workout was two 200s with equal jog recovery, then seven 400s with 90 second rest, and another two 200s.  For the first 200s I hit 36 and 37, then 1:18 for all of the 400s (talk about consistency!) and then 36, 36 for the last 200s.  I cooled down a bit on the bailiff with Giselle and then some on the road, and a few laps in the opposite direction on the track to end with 8 miles total for the day.

This morning I went for my run straight up 800s/Sunnyside up to Emigration Canyon.  Turned at 5 miles and ran back the same way.  Got my second lift of the week done afterwards, and then later got a massage from Tim.

This morning Giselle and I did our final workout before conference :)  We warmed up around bailiff and then did our strides and drills on the track.  The workout was four sets of 200, 200, 400 with equal jogs recovery.  My times were 35, 37, 1:15, 37, 37, 1:16, 37, 37, 1:15, 36, 38, 1:15.  We did them the opposite direction to switch it up a bit.  It was a great workout :)  Cooled down on bailiff and then on the road to finish at 8 total for the day.

After arriving at USC I went for a run with the girls.  I was with Amanda and Bekah for the first bit, but since they are racing tomorrow I ran the last 4 miles by myself to finish at 7 for the day.  

This morning Giselle and I did our premeet :)  There was a road race going on right outside campus, so we just made some loops around the other part of campus to avoid it.  Finished with strides and drills on the warmup field, then treated ourselves to some of the snacks by the team tents :)  doesn't get much better than cold watermelon and grapes in the hot sun! :)

Race day!  Because of the heat, Giselle and I waited a few extra minutes before starting our warmup.  And I shortened my warmup a bit, doing about 2 miles and then going for strides in the grass warmup field.  I changed shoes and then they called us over to walk us onto the track.  There were 48 girls signed up, but there were quite a few scratches so 26 girls were there.  On the track I made sure to drench myself with water to battle the mid day heat.  We had time for a few strides before they lined us up.  I was on the main waterfall line, at about the middle.  Going out I just tucked behind everyone and went for lane 1.  This worked well since we all were in a pack for the first few laps.  I didn't really listen for splits, but I think the first lap was 78 and I don't remember much after that.  This was not a race for time anyway.  The first mile I was still with the pack, my split was 5:18ish.  Here some girls separated, and I realized I was behind some girls who were starting to fall from the main group so I went around them and then stuck with the pack as long as I could.  I'm not sure what happened, but I found myself alone off of the main pack.  Now I just tried to not get caught by the pack behind me.  When I asked Heather afterwards, she said I was closer to the lead pack than the chase pack was to me.  Another small pack fell off of the lead pack, so I was determined to close the gap on them, and catch them as they fell off one by one.  This worked well, and I just kept moving up.  As I heard my teammates cheering at different parts each lap I just kept going, I wanted to do well for them.  The final few laps Kep told me that someone in the pack in front of me would score, I knew it would be hard but I kept going.  With 2 laps to go I picked it up and caught a girl or two, then on the last lap I think I got another, and then going into the final 100 I passed another girl and finished 10th place.  I was a few seconds off scoring, but I did my best, and I still have two years of this.  I just ran, and focused on the race.  I ignored the heat, and just raced to what I felt my body could do.  I felt dizzy afterwards, but after sitting in the shade for a few minutes I felt like I could cool down.  I did laps in the warmup field barefoot.  Giselle had a harder time with the heat than I did, but she was able to get up and join me for a few laps.  I did 12 laps, so 3 miles cooldown.  

This morning I got up and drove to Sugarhouse to go for my run.  I wasn't exactly sure where I wanted to go, but I made up my mind as I went and enjoyed it. :)  I ran up to 2000e and under the freeway, then over to Keller lane and up to 2300e, then out until I hit 5 miles, then turned and ran back the same way.  Maybe one day I'll get creative and make a loop instead of out and backs all the time.  Afterwards I went to the Smith and got my lift done.  

This morning I met up with Amanda to warmup together for our workouts.  My workout was threshold since I am still sore from my race.  I did three 2000s at about 6 minute pace with 90 seconds recovery.  The pace felt just about all I could do and stay comfortable.  My times were 7:27, 7:31, 7:38.  I cooled down with Amanda to total 8 for the day, then Tim worked on my calves.  They hurt just as bad if not worse than at the beginning of the season :P  After that I took a 10 minute ice bath.

This morning I went to Sunnyside to run from there.  I ran up above the zoo, across Wasatch to Thunderbird and then to the drinking fountain on Foothill, and then back to Sunnyside Park on Foothill and 1900e.  Got my lift done right afterwards.  I am thinking I might have to start getting up earlier to run so I can avoid the heat!

This morning I met up with Amanda again to warmup for our workouts together.  Originally I had hoped to do 3 or 4 mile repeats, but that quickly changed.  I started with two 200s, both in 37 with equal jog recovery.  The first mile was 5:40.  I felt better than Wednesday but decided it would be more worth my time to break it up and be able to run a bit quicker pace.  I did 200 jog and 4 minutes recovery before starting on some 800s.  On those I hit 2:46, 2:50, 2:48.  200 jog and 2 minute recovery on those.  Then I did some 400s.  I took 90 seconds rest on those, and took them 2 at a time until I felt like stopping.  My times were 1:22, 1:21, 1:21, 1:22, 1:20, 1:22.  Then I cooled down with Amanda to finish at 9 total for the day.  Tim worked on my calves afterwards and then I took a 10 minute ice bath.  

This morning after watching some amazing 3200 races at state, I went running with Natalie.  We the first few miles with Bill and Chris and Tomy on the river trail, then Natalie showed me her Carterville loop.  It was nice to get to catch up after so long!  We enjoyed snow cones in the rain afterwards :)

This morning I met up with Amanda again to do our final workouts before regionals this week!  We did the usual warmup, then split for our workouts.  Mine was 500s.  The goal was to do at least 6, and at most 10.  Recovery was 2 minutes, with 100 jog in that.  Goal pace was high 70s for the 400 split.  My times were 1:35, 1:33 (I definitely was feeling better than last week!), then I got into more of a rhythm and ran 1:36, 1:37, 1:37, 1:37, 1:37, 1:36.  After the 7th one I really didn't want to do one more... but I made myself do it anyway, and did my best to maintain the rhythm I had going.  I did a few backwards laps on the track for cooldown while I waited for Amanda to finish her workout, then did the same warmup route and back to the locker room.  Tim worked on my calves and shins, they are much better than last week!  And then my hamstrings, IT, and quads a bit too.  Then I took a 15 minute ice bath, the last few minutes with Amanda :)  We leave for Austin tomorrow :)  I am really excited and ready for this race :)  I am ranked 25 right now, and the race will be run in one heat.  Time to get into the race ready mindset so that I can go after one of those top 12 spots!  

This morning I went to Liberty to start my run from there.  I ran down 500e to 3300s, then up to 700e and back to Liberty Park, and then a lap around the perimeter to get to 8 for the day.  7:04 average pace :)  Flying to Austin tonight.

This morning I went running with Amanda, Bekah, and Kep on the trail by the river.  We did about half hour, then Amanda and Bekah and I did strides.  

1 mile shakeout run on my own this morning before breakfast.

With about an hour before race time I started my warmup with Bekah.  She did the first ten minutes with me, then I did another few minutes on my own.  They wanted us by checkin a half hour before, so I took my spikes and went up there for strides and drills.  About ten minutes before we were supposed to start they lined us up and let us on the track for strides.  They lined us up on the line, but then they halted the meet for 20 minutes while they went and got us hip numbers!  Biggest waste of time :P  But I made sure to keep doing strides and drills while waiting.  Finally they lined us up.  I was on the inside of the outer alley.  Going out there were a few girls from my alley who went ahead of me, but I just relaxed since the race was not to be won or lost in those first 100 meters.  Joining up with the girls from the first alley I was in pretty decent position.  It felt relaxed, and I was towards the front of the pack and on the inside.  The first lap split was about 85, then we were almost 3:00 through 800!  The pace picked up then, and I think the pack had a lot of 87s.  I stuck to the inside and didn't worry about moving to the front of the pack, the race was plenty long for moving up later.  There was a lot of shuffling within the pack, but I stayed on my feet the whole time.  The first mile split was 5:56!  But as long as we were all in one pack I was fine with that.  The next 2 miles were about the same, and we were still in a pack until we reached 11 laps to go.  Then some girls broke away, and they broke hard.  About half the pack fell away then, myself included.  I was one of the girls strung off the back, and could see the string of other girls who had done the same and the lead pack.  From this point I knew that my chances of nationals this year were gone, but I was determined that at least I would catch some of the girls in front of me.  With 10 and 9 laps to go I really wanted to quit, but I made myself keep going.  When it got to 8 laps and less I was able to make myself pick it up a bit (or maybe I was just able to push so that I would maintain my pace and not slow down) and battled the girls who tried to pass me and to close the gap on girls in front of me.  With about 3 laps to go I was passed by the leaders (my first time ever being lapped during a track race... but for 6 years of track I did amazing keeping it off until now!) and pushed a little bit as I could hear more of the girls passing by.  When I saw one of them going into the final lap the same as me I was disappointed that I had thought she was just one of the leaders, so I just let her pass me without a fight :P  I finished the last lap and was so grateful to just have finished the race!  Especially with the heat it was a big accomplishment!  And all 48 girls finished :)  For cooldown I did about a mile and a quarter.  I am happy for the way I ran this race, staying with the pack was what I needed to do.  If I had gone to the front and pushed the pace I am sure the pack would have come with.  Looking at the results, there were 15 seniors ahead of me, so that is comforting for next year :)   

This morning I went running with Amanda on the river trail.  On our way back a guy named Chris joined us for a bit.  I finished with laps on the track to get to 5 while Amanda did her strides.

This morning I went running in the rain!  I ran over by the track and then made some loops around campus, and then back to the hotel to finish at 5 for the day.  My calves and hamstrings are sore.

Today I went running with Jesse and Abigail in Bountiful.  We went on the temple trail, which is just across the street from the temple.  It goes up the canyon.  Not long into it, Abigail decided it wasn't the best for running (it wasn't) so she turned and went and ran on the road.  I kept going with Jesse, but he ended up way far ahead.  There were a lot of river crossings.  Finally we made it to the end, and it was about 1.6 miles... We ran back and then added on a little bit on the road to make it to 4.  Jesse was just a little bit ahead of me so I decided to try and run with him, but he just picked up the pace.  Reminds me when Natalie and I would run with the guys... or when Amanda and I were running behind RJ when we were freshmen and he kept looking back and speeding up because he didn't want us to catch him!  

This morning I ran along 1300e to Sunnyside, up to 1900e, over to 1300s, and home.  Then I went and got my first lift of the week done.

This morning I went to Sugarhouse and ran 2 laps around the perimeter on the grass.

This morning I met Jesse at Liberty Park to go for a run.  We did 2 laps around the perimeter and then a little bit extra to get to 4.  Later I went and got my second lift for the week done.

Ran 2 laps around the perimeter at Sugarhouse today.  I was mad after 2 cars pulled out in front of me, first from the Highland parking lot, they saw me but pulled out anyway! >:(  And then at the exit of Sugarhouse park, I am sure I startled the driver when I smacked the passenger window very loudly to let them know they should have looked.  I am glad that I am a runner so that I am a more alert driver.

This morning I went up to Shoreline with Jesse to go run.  We started at Red Butte and ran over to Drycreek.  We turned at 2.5 and ran back the same way to finish at 5.

This morning I started my run from Sugarhouse.  I ran along 1700e and then Imperial to 3300s, then up to the next street and back to the park that way.  Added on a little bit in the park to make it a full 5.

This morning I ran along 1300e and then up Sunnyside Avenue to about 2100e.  I ran down 2100e to 1700s, then to 1900e and back to Sunnyside.  I added a loop in the park before going home to make sure it'd be a full 6.  Went to lifting afterwards.

This morning I went to Liberty and ran laps around the perimeter until I was at 6.

This morning I ran 6 miles at Drycreek.  It was tempting to skip the big hill by turning at the bottom of it, but I didn't!  Got my second lift of the week done afterwards.

This morning I went to Sunnyside Park and ran up Sunnyside Avenue and Emigration until I hit 3 miles, then back down.

This morning I ran up through campus and then through the Avenues and up by Shriner's to get to 11th Avenue.  I ran until I hit 3 miles, which was just past the fire station, and then back the same way.  The drinking fountain at Shriner's is gone!  But the one on 11th is satisfactory.  I took a 15 minute ice bath afterwards.

This morning I went to Sugarhouse to start my run from there.  I ran along 1700e and then up to 2000e and under the freeway.  I kept going south to Keller Lane, and then went up to 2300e.  I hit 4 at the first light after Olympus, where I turned and ran back the same way.  15 minute ice bath afterwards.

This morning I went up to Pipeline with my mom, dad, and sister.  I ran out 3.5 and back.  Got my first lift of the week done.  

This morning I warmed up to Reservoir Park, and then did 10 sets of 1 minute on 1 minute off fartlek.  For my cooldown I ran through campus to 500s, and then made the loop on Foothill and Sunnyside, then finished back to my apartment at 8.  15 minute ice bath afterwards.

This morning I ran along 1300e to South Temple, then down to 500e and over to Liberty.  I did a lap around the perimeter and then a little extra before going back to my place to make it a full 7.  Got my second lift done.

Ran up 500s and then up Sunnyside above the zoo, then on Wasatch to 1300s, down to 1300e and home.  Glad it was chilly this morning so I didn't have to get up so early to run!

Another chilly morning meant more sleep! :)  I went to Cottonwood and warmed up on the road and then stretched and did strides before doing hills.  I ran Bessie 8 times, all the way up to the fence.  It was about a quarter mile, then I jogged back down.  I didn't time them, but I glanced at my watch to check the pace, they were in the 5:40 mile pace and felt comfortably hard.  Cooled down to finish at 8 and then took a 15 minute ice bath at home.

This morning I ran down 1300e to Sugarhouse, did 2 grass laps, and ran back home to finish at 9.  I had finally overcome my fear of dogs and the need to swing wide every time I pass some, but today two dogs jumped at me and it scared me pretty bad... They didn't bite me this time though!  But I would have known what to do if they had... Afterwards I went and got my first lift done.

My hip has been bothering me again, so I decided I should finally take a break... at least for the rest of this week, and then see how I feel.  

Went swimming for half an hour, freestyle and backstroke.

Lucky me, I called this morning and was able to get an appointment this afternoon with Dr. Testa!  Coolest doctor ever!!!  He described my condition as inflammation in the tensor fascia latae, and a bit of piriformis and gluteus medius.  He gave me a lot of hip flexor strengthening exercises and some stretches, and the ok to run!  But advised to stay off of pavement and concrete.  

No run today, but a lot of hiking in Moab :)

Rafting in Moab this morning, I am going to count that as a second lifting type workout this week!  When I got back to Salt Lake I ran 5 miles on the grass at Sunnyside Park.

This morning I went to Liberty Park and ran laps around the perimeter until I was at 7 miles.  

Today Hilary texted me just in time to join me for my run!  We went to Sugarhouse and ran 2 outer laps and 2 inner laps on the grass to get to 7 miles total.  Afterwards we decided to go to campus and get our first lift of the week done... Mine went ok, but Hilary took a chunk out of her shin doing a single leg box squat... I paused my worked to walk down to the training room and have Trevor clean it up.  Her skin that had been scraped off was still to be found on the box later...  

This morning I ran 6 miles at Liberty Park.

6 miles at Sugarhouse.  Afterwards I went to campus so Tim could work on my hip flexor and then to get ice.  It hurt a lot after the massage, I might not do another one of those...

This morning I ran on Pipeline.  I did 4 miles out and back.  Afterwards I went and got my second lift done, then stretched and iced my hip.

6 miles at Liberty.

This morning I did a light workout at Liberty to test my hip.  I did a lap warmup, then 6 sets of 3 minute on 2 minute off fartlek.  My hip felt fine.  I have a lot of work to do to get my speed back...  I cooled down to hit 8 miles total.

This morning I dropped my sister off in Park City to run with her friends/future roommates, and then I ran on the trail my team runs when we come up here.  I started at the opposite side of what we do though.  Running on the pavement seemed to bother my hip... But on the way back, this time being at slightly of an incline, I didn't hurt on the pavement.  It must have been the slight decline on the way out that was causing the pain.  When I was finished I did my hip rehab, then after returning to Salt Lake I got my lift done and then iced my hip.

This morning I ran at Sugarhouse.  I did a warmup lap around the perimeter, and then went into the park for hills.  I did the one just past the pond, I ran up the hill and then to the next light post.  I think it was 200 meters.  I did 10 of them, then a lap and a half around the perimeter of the park to reach 8.  On the last little bit of my last lap I saw Hilary!  So I got to run with her for a minute :)  I am a little sad that I am not racing tomorrow, but knowing how much my body hurt running on the pavement yesterday reminds me that I am not ready...  Maybe in a few weeks.

This morning I did my run at Sugarhouse, a combination of laps on the perimeter and on the inside.  Then I went to campus and got my lift done.  Then I played volleyball with my ward!  There is a really good reason why I run...

This morning I went to Liberty Park for a workout.  I did a mile and a half warmup, and then strides.  I decided I would run on the pavement and see how it felt.  My goal was to do two sets of a mile and 2 half miles.  The first mile I hit in 5:54.  After a half mile recovery I started on a half mile, but I decided I felt like doing the other mile then, so I did.  That was a 5:51.  Having those out of the way was nice, but doing 4 half miles would be hard... I did one in 2:55, and then a 2:59, and I decided to be done.  My hip feels fine, but my quad was hurting.  I think it probably also has to do with track and way too many left turns... I cooled down to finish with 7 miles total.  At home I did my hip rehab and then a 15 minute ice bath.

Today I played the gas light game on the way up to the Pipeline trailhead...  I was really counting on being able to coast the way back down, so when the gas light started beeping repeatedly on the way up I just kept going... And it was worth it!  I ran a smooth 10 miles on the trail with the last bit on the road.  Added bonus, I made it down the canyon and even dared venturing the freeway to get back to my house!  And finally stopped for gas at the station closest to it.

This morning my sister was a good sport for coming to Cottonwood Complex with me at 6 in the morning!  I warmed up around the block, then did a few strides before doing hills.  I ran Bessie ten times, recovery back down.  The sprinklers were on the whole time, so it was a bit refreshing to run through them every time.  After the last one I almost puked because I only ate a cereal bar for breakfast...  But at least it was after the last one.  I cooled down a mile to finish at 9 for the day.

This morning I met up with Hilary at Liberty Park to run together.  We did one lap around the perimeter of the park, then decided to venture out.  Running on the pavement wasn't so bad.  My hip had hurt before starting, but it warmed up, and I think it actually felt better on the pavement... We ran along 700e to 2700s, then down to 500e and back to the park.  Then I ran back to my car to finish with 8 total for the morning.  At around noonish we met up again to get our lift done, and then we did a 5 mile run after that.  We ran up campus through the dorms and to Red Butte.  We explored a bit of the trail by the fence.  I went home with ice bags on my hip.

Puked out my guts last night so no run today.  Plenty of fluids and rest.

Today I felt better, so I went to Sugarhouse to run.  I did 3 laps around the perimeter.  I felt tired at the end, and had felt slow the whole time, but the pace wasn't that bad.  I'm thinking maybe a longer run tomorrow and am hoping for a workout on Saturday.

This morning I did a run from Liberty.  I ran along 500e to 3300s, then up to 700e and back to the park.  Then I added a lap around the perimeter to make it a full 8.  Later I did my second lift of the week and my hip rehab.

In the evening I went for a 5 mile run.  I ran on the pavement, and my legs felt pretty good.  Just my quads are a bit sore.  I think I can be ready for the half marathon I want to do on the 24th :) 

Chased Abigail on 15th for the first part of my run... She thought she could get away :P  I warmed up to Sunnyside Park and a lap around that block, so 3 miles total warmup.  I did a threshold workout of 6 sets of 4:30 on with 90 seconds off.  I was exhausted by the end :P  But I finished!  That got me another 5 miles, and then I decided I still had it in me to do a 6 mile cooldown.  So I ran up above the zoo and then on Wasatch until 1700s and then down and home.  17 minute ice bath afterwards.

This morning I ran laps around the perimeter at Liberty until I was at 9 miles.  The end!

This morning I did a hill workout at Sugarhouse.  I warmed up around the perimeter of the park and then into the park to the hill just past the pond.  I did that one 4 times, 200 meters of it, and then ran the one just before the pond 4 times.  Then I did the first one but this time went to what I estimated as 400 meters (going by the light poles), and I did this one twice.  Then I cooled down to finish at 9 for the day.  Later I went and lifted with Hilary.  I finished all the lifts in our summer packet, so I made up my own today!  I did a 15 minute ice bath afterwards.

Ran along 1300e to 500s, then up to Sunnyside and above the zoo.  I was disappointed to find that the little park across from the zoo no longer has a running drinking fountain :(  But I knew there was one at the tennis courts by the golf course, so I continued on.  I got water there, and then ran through the golf course back to Sunnyside and then down Foothill to Guardsman, and then back home.

This morning I went running with Katherine, a girl from my ward.  We ran on Shoreline Trail, starting across from the zoo.  We ran part of the trail I had never run before, you start east and then go around the round tower and up that bit, but instead of turning left and heading back out west we went north.  From there it was up and up and up!  Good calf workout.  We ran all the way to the top of a mound, that was at 1.3 miles.  We ran back down and then went west on a trail that if you go east on are the sawtooth hills.  There were I think 2 of those on the west.  I was super cautious on the downhill, but surprised at how well I handled the climbs back up.  After that we kept going above the trail I am usually on, and then behind the new museum we climbed and then went down and ended up on the road by Red Butte.  From there we ran back to the trail head the shortest route we could.  It was an awesome run and I think a great strength builder!  And definitely something I could not do alone, it was nice to have a new running buddy :)  For my birthday which is next week I got some Vibram 5 fingers, so I am going to use those next time we go on these steep trails!

This morning I warmed up to Liberty Park and then did strides for warmup before starting workout.  I did six half miles with a quarter mile recovery.  I was hoping to be in the 2:40s, but when I ran the first one in 2:59 that hope was gone.  The next one was 2:54, and the remaining 4 were 3:01, 3:03, 2:57, 3:02.  At least they were somewhat consistent (considering the inclines and declines of the part of the park I ran each of them on).  For cooldown I ran back home and finished with 9 miles total.

After I finished my workout yesterday my mom told me about this race she found up by the capitol.  The website said there were prizes for overall male and female, didn't specify what, and the female winning time for last year was 24 minutes, so we thought we'd go find out...  I warmed up out a mile on the course and back, then stretching and a few strides.  The race director talked to us on the line for a few minutes, then there was another few minutes for strides, and then the race started.  Next to me on the line there was a guy with a Garmin and racing flats, he was one of a few people who I thought would be competitors in this race (My goal was to beat all of the guys in this race too, since last year's winning time was 18:49).  Going out I was right, and this guy was at the front of the pack with me.  When setting the pace I found I was able to settle into a pace just faster than him, but I could still hear him in the first mile.  During the second mile he made a move and passed with me, but I surged and caught back up to him, and passed him again.  Then I thought I heard puking... and thought for sure I would have this race!  At the turnaround I was surprised that the next guys in the race weren't far behind either, so I surged again and hoped I wouldn't get caught on the downhill.  That always happens to me at the cold turkey run...  I made it to Memory Grove without getting passed, and then made another surge as I continued down.  Then the guy who I had been battling with caught up to me and passed me, and I let him go... Because I hate racing downhill.  But then I noticed him glance back, and knew I should not have let him pass me so easily.  So the rest of the race I focused on closing the gap on him.  Down the final stretch I could tell I was closing, but only a little bit and there was not enough distance left in the race for me to catch him.  I think the runnercards were a few seconds behind what the clock was showing, I am pretty sure I was 3 seconds faster than what printed on the card.  Afterwards I found out that the guy I had been battling with was Collin, and he is on the blog too.  I ran my cooldown with him, back up Memory Grove and then down by the capitol and to the bottom entrance of Memory Grove.  The food afterwards was great, plenty of fruit :)  and some creamies :)  My intention for this race as far as the training goes was to practice the mentality of racing before my half marathon next Wednesday...  And I think this race served it's purpose well.  When I got home I took a 15 minute ice bath.  And if hashtags worked on the blog, I would use one today since a biking store is giving away a Garmin for people using their hashtag on social media sites... 

This morning I ran up 1300s to Wasatch Drive, then above the zoo and across Sunnyside onto Shoreline Trail.  I stayed on the flatter part of the trail, and took the most direct route to Red Butte and then on to Drycreek.  From there I ran down to 11th Ave and then ran home through campus and then along Guardsman and 1500e.  

This morning I ran an easy 6.  I went to Sugarhouse for a lap around the perimeter, and then up to 2100e and home.  Hoping for a PR tomorrow!!

This morning I slept in until 7:30 (definitely sleeping in after having to wake up before 5 for a race!) and then went for a slow 6 miles.  I am sore.

In the afternoon I went to campus to get a lift in.  I felt like my form was sloppy because I am sore, but none of the coaches said anything...  Afterwards I went running on the trails, I did 5 slow miles.   

This morning I ran up 1300s to Wasatch Drive, then over to the paved Shoreline Trail and over the freeway to Tanner Park.  Then I ran home to finish at 9.5 for the day.  I am still super sore from the half on Wednesday, so the last part of the run felt like forever.

It's my birthday!!!!!!!!!!!!!  :) :) :) :) :)  I invited a few friends and teammates to go running with me this morning on Pipeline :)  Bekah, Alyssa, Abigail, Patrick, and Katherine all came.  Almost as soon as we were on the trail there were some people with dogs and they realized one of them was attacking a snake!  And the snake was hissing at it.  I didn't see what kind of snake it was...  I have never seen a snake while running on Pipeline!  Bekah and Alyssa went ahead of the group, and Katherine and I ran together, some distance behind us were Patrick and Abigail.  Katherine and I ran all the way to the lookout and back, and then a little extra on the road to finish at 9.5 total.  

This morning I did a workout at Cottonwood Complex.  I warmed up around the block and then did a few strides before doing hills.  I ran Bessie 4 times all the way to the fence, and then 4 times going up around and down.  I really like varying the hills so I'm not just running a billion reps of the same thing.  I cooled down to finish at 9 for the morning.  

In the afternoon I went for a short run over to Sunnyside and then down Foothill and 500s to 1300e and home for 5 miles total. 

This morning I ran by Sugarhouse Park and did the cemetery loop route to 3300s and back to Sugarhouse.  Then I ran up to 2100e and over to 900s and home to finish at 10.  Then I went and got my lift done, and ice cupped my shins.  Running on pavement more has started to bug them.

This morning I ran to Hilary's place and met her for a run.  We ran through campus and then up to 11th Avenue.  We ran to the road that goes into City Creek, but instead of running it we turned left and ran down to South Temple.  We took that back up to 11th east and after dropping Hilary off I ran back home to finish at 10.  It was a good route to get her the 7 she wanted and me the 10 I wanted :)

This morning I warmed up on 1300s to 2100e and then up Sunnyside and above the zoo onto Wasatch.  At 3 miles I set my Garmin for 8 sets of 3 minutes on 2 minutes off.  I felt pretty good and didn't realize how tired I was until I was on my cooldown.  

This morning I ran along 1500e to 2100s and then up to 1700e and on Melbourne over to 3300s.  I crossed the street and ran that road, I have run it once before.  It looks like a cute neighborhood.  At 3900s I went up to 2000e, and took that back to about 2700s where I connected with the loop out and ran home.  Afterwards I went to campus and got my second lift done.

This morning I ran along 1500e to campus and then the Shriner's route up to 11th Avenue.  I ran down 11th and into City Creek, up to the drinking fountain and then by  the capitol before going down State Street.  I ran South Temple back up to 1300e, and then home.  Crazy to think it has been so long since I've run 65 miles in a week!  And how exhausting it feels, when it used to be the norm for me!  Higher mileages weeks to come...

This morning I did a workout at Liberty Park.  I warmed up a full lap around the park and then to the S on the pavement.  My plan was to do four 1 mile repeats with half mile recovery.  My times were 6:06, 5:46, 5:59, 5:46.  I don't think I have ever run at Liberty on a Monday before, but it was weird!  Right before I was about to start my first mile, a family stopped on the sidewalk just a few meters in front of me and started doing planks and other core stuff... Not the best place to stop.  And on my 4th one they were doing the same thing but at a different part of the sidewalk...  Also during my first one there was a large team blocking the entire sidewalk.  Observing their shirts later I think it was the Westminster team...  Weird stuff today.  But my workout was good!  I think the first mile was slower since I didn't do strides or anything before it.  I cooled down to finish at 10 total.

Recovery run, up 1300s to Wasatch Drive, over to Sunnyside and up the canyon.  I turned around at 5 miles, then stayed on Sunnyside until Foothill to change things up on the way home.  My calves were a bit sore at the beginning of the run from yesterday's workout, but I didn't notice after that.  I went and lifted afterwards.

This morning I warmed up to Sunnyside Park and then did laps around the bottom 2 fields to measure the quarter and half mile marks for my workout.  I stretched and then did strides, then started my workout.  I did 4 sets of a quarter mile and a half mile, recoveries back to the start (so .1 mile and .2 mile).  My times were 1:24, 2:58, 1:25, 2:57, 1:26, 2:58, 1:25, 2:58.  For cooldown I ran up to the drinking fountain and then around the upper fields and tennis courts  and home to finish at 8.

This morning I ran up 1300s to Wasatch, then over to Shoreline Trail across from the zoo.  I took the lower trail past Red Butte and then over to Drycreek, where I turned and ran to Popperton Park.  From there I ran home via the Shriner's route through campus to finish with 10 for the day.  Afterwards I went and got my second lift done.

This morning I met Katherine up at Drycreek by the JCC to run some trails :)  We ran all the way to City Creek!  And back!  We took a few minutes at the drinking fountain at City Creek to stretch before climbing back on top of the mountain to run down the other side.  I saw some bunnies on the way back right before the trail opens to the wide area where the first hill from the JCC leads.  They were so cute!  I am exhausted now but it was such a nice run!  

I ran 9 miles in Parowan this morning.  I feel like I did a lap around the whole town, and still needed some miles...  Sorta.  I ran down Main Street and then up a street that took my by a horse track, then behind a cemetery where I found a trail :)  Just what I was looking for :)  But in the first half mile it was a 500 feet climb.  And I was already 1000 feet higher than Salt Lake.  So it hurt.  But the view from the top was amazing, I ran on the crest of the mountain until the trail started to go more into the canyon and away from the view of the town.  I ran back down and then went out and back on a long and endless road to finish at 9.

This morning I didn't wake up early enough to do all of my miles... So I almost didn't go.  But then I realized, I need a lot of doubles this week, and got up and ran 6 miles.  I ran along 1300e to campus and then through up to Shriner's.  I turned around to head back just in time to see 3 deer cross the street from the church to the hospital.  I ran home through campus and then on Guardsman and 1500e.  

In the evening I went to Liberty Park with Abigail.  I did 4 laps around the perimeter and then a little extra at the end to hit a full 7.  It was very windy.  When I started my run I got hit in the face with one of those banners that hangs on the sides of telephone poles...  And as I was finishing I got a pinecone to the forehead.  I am glad it missed my eyes, even though they got plenty of dirt. 

This morning out at Cottonwood Complex I warmed up around the block.  Passing the hospital there were a lot of workers out on smoke break... yuck.  Back at the complex, I did 4 strides and then hills.  I ran Bessie 8 times to the fence, jogging recovery back down.  For cooldown I wanted to avoid running by the hospital again, so I ran to the park on 4500s that has a dirt loop.  I did a bunch of loops and then back to the complex to finish with 12 total.  My legs hurt.  Afterwards I went to Jamba and got 2 smoothies, and on both of them they gave me a larger size than was on the menu :)  It was awesome.  Then I went to Orem to help Abigail move :'(  But I'm counting that as my lift today... Seems legit :)

This morning I ran 10 miles, to Olympus High and back.  When I was about a block away from home I passed my dad as he was finishing his run.  

This morning it was so hard getting out of bed...  But I did it anyway, and ran 4 miles up Emigration and then back to my house.  The way up was windy!  So it kinda sucked.  And on the way down my quads really hurt.  These are the weeks where I am reminded how painful running can be sometimes...  I took a 15 minute ice bath later.

After team physicals I went for a run. I ran along 1500e to 900s, up to 1900e and over to 1700s, then home to finish at 4 miles. 

This morning we had a bunch of compliance meetings...  But we met our new freshmen!  After everyone was finished with their paperwork we went for our first run together as the 2013 Utah Cross Country team!  We ran along Guardsman to Bonneville Gully, and ran laps in there.  The shade was really nice.  I think we did 4 laps before leaving.  Hilary and I ran to Sunnyside for the drinking fountain, and then along 1900e to 1300s.  Then we ran back up to Foothill and back to campus, adding on until we finished at 10.  Then we joined the rest of the team for a short lift, and got our new gear!  Afterwards we got in the ice tubs, I stayed in 15 minutes.

The long run today was going to be either in Park City or Pipeline, and whichever we didn't do today would be next week.  We ended up going to PC today since next week we have fanfest and we can be back sooner from Pipeline.  We started our run as usual on the trail in Park City, but not a mile in we realized there was a half marathon going on...  To avoid crossing their finish line we took a detour through some of the shop parking lots and then got back on the trail.  I was with Alyssa, we cheered on the runners as we went in the opposite direction.  For a bit we reached some trail where the runners were done on, but before long we were on another part of the course...  And then when we passed where the trail goes under the freeway we were off the race course for good.  Until the way back anyway...  Alyssa was with me for about 4.5 miles before she turned and ran back.  Not too long later, one of the freshmen, Becky, caught up to me so we could run together :)  She was only planning on doing 12, so she said when we got to 6 she'd wait for me to do my other half mile out and back and then finish with me.  It was neat :)  It has been fun getting to know the freshmen a little bit before even going to camp.  

This morning Hilary and I met early to get our run done in time for pictures.  We did 8 miles, we went up to 11th Avenue, down City Creek and into Memory Grove, then back to campus via 4th Avenue.  Then we did strides while doing our photoshoot.  Posters to be released soon...

After arriving in camp in Eden (it took us about 5 hours to get here) we went for an evening run before dinner.  We went on the trail by the reservoir, I went out 2.5 and back. 

This morning we did our hill workout up by the North Fork Campgrounds.  We warmed up about 2 miles and then did strides and drills.  The hill workout was the same as last year, a 100, then 100 200, then 100 200 300, and finally 100 200 300 400.  I took half jog half walk back down for recovery.  It took a few sets to find the right group, but I was mostly with Nikki and Giselle for the first few, then Hilary, Hannah, and Dana for the rest of it.  The workout went a lot better for me this year than last year!  My times were pretty consistent, about 21-22 for the 100s, around 46-47 for the 200s, 1:12 and 1:13 for the 300s, but I didn't get a time for the 400 because we actually didn't make it that far!  I was doing so well pushing up the hill after the 300 cone, but as we got around the corner just as it was starting to flatten out a bit, there was a MOOSE!!!!!!!!!!!  About 20 meters to the other side of our cone.  See our facebook page for pictures.  It was crazy!  I don't know what we would have done if we had realized it was there during the previous sets... probably not have finished I would think, luckily we only were supposed to do one 400 though.  For cooldown I ran down the road with Hilary until I was at 7 total for the morning.  At one point a dog ran into the road from one of the houses, and I think Hilary and I were more scared of it than we were by the moose...  We tend to not have the best luck with dogs while running.

In the afternoon we went to the trail by Pineview Reservoir again.  I did 2.5 out and back again for 5. 

This morning we went up to Snow Basin to run.  I felt awful.  I made it to the end of the first part of the loop, where it turns into a wide dirt road, and then back to the part where the other part of the loop is, but I felt even worse.  I had cramps, and when I stopped I got chills.  I ran back to the cars to finish at 4, then took some Advil and a nap.

In the afternoon I ran along the trail by the reservoir again.  This time, 9 miles...  It was 3 miles to the beach where some of our girls were swimming, I made it another quarter before deciding to turn.  When I got back to the parking lot I went out again for a little bit and then back to finish at 9. 

This morning we had a threshold workout.  We warmed up about 2 miles, then strides and drills.  I had 2.5 before changing shoes.  The workout was 5 sets of 4 minutes on with 50 seconds recovery.  I ran with Bekah, the goal was to be right around 6 minute pace.  I felt pretty good during them, I just tried to focus on relaxing and keeping my breathing easy.  Afterwards for cooldown Alyssa ran 5 miles with me :)  we ran from Eden Park over to the trail by the reservoir for one last time.  It was so nice to get all my miles in this morning, I can actually relax this afternoon!

This morning we had team practice.  I started with the team on the Albertson's loop.  Alyssa was with me for a bit, but when she turned I was by myself the rest of the way.  When I got to 1300s on the way back, I ran up to Wasatch Drive and then up above the zoo.  Then I got on the Shoreline Trail and ran that over to Red Butte, then met up with the team at the track and did 10 strides.  Kep put away the hurdles before I got to do the drills... but I just did them in the weight room afterwards.  

This morning we went up to Pipeline for our long run.  Knowing that I needed 14 miles, I added on extra at the beginning with Hilary and Becky.  We ran up the road about 2 miles and then got on the trail, and ran down to the switchbacks where we got onto the regular trail.  That was 4.6 miles.  We then ran the usual out and back route, and back at the cars I grabbed a water bottle and ran back on the trail to get the last quarter mile I needed.  And to see if I could find Becky, since she dropped back on the last part...  After several minutes and still not seeing her, I walked back to the cars, to find that she had made a wrong turn at the bridge and ended up on the road.  Fortunately, she ran up the road and found us :)

First day of school!  And we had a workout this afternoon.  We warmed up to Sunnyside Park, and then did our strides and drills.  The workout was 4 sets of four 400s, the recover after each being 3 minutes, 2 minutes, 1 minute, then 4 minutes before the next set.  I was with Bekah and Becky, though Becky quickly dropped so it was Bekah and I for the majority of the workout.  Kep had marked a 600 meter loop, and marked each 100 meters in that loop so it was really nice.  My times were 82, 82, 84, 81 for the first set; then 80, 83, 83, 82 for the second; 80, 83, 83, 80 for the third; and 79, 80, 80 85 for the final set.  I liked that the recoveries got shorter after each one, because it shortened the time to get a negative attitude or dread how many were left, but made it so that we just needed to refocus and get ready to go.  That is why I think I did so well on the 4th in the first 3 sets... On the last set Bekah really pushed the pace so I didn't bother to try and keep with her on the last one, and I let my pace slip too much.  But it was a great workout!  For cooldown I ran back to campus to finish with 12 total.  Then I took a 15 minute ice bath.

This afternoon we started our run in the light rain.  We ran through the avenues up to 11th, then down City Creek Canyon and into Memory Grove.  Somehow all of the freshmen were in front of me, but I wasn't running Trax with them... So I was alone after I turned to return to campus up 4th Avenue.  Back at campus I did strides on the track, then a few laps recovery to finish at 10 total, then hurdle drills.

This morning I ran to Sugarhouse, did a lap around the perimeter, and back home.  Running through all the construction wasn't fun... and I'm sad they're paving a path around the outside.  Actually mad.  The reason so many people run there is to get off the pavement...

The rain has been so nice to us these afternoons during practice!  After we warmed up to Liberty Park and had done our strides and drills in the hot sun, the rain and clouds came! :)  We had three 1.5 mile repeats at threshold pace.  Since Bekah was running on the pavement, I was by myself, but my times were 9:19, 9:20, and 9:21.  Then we did four 30 second strides, before cooling down.  I saw the East boys and ran with them from 700e to 900e before I turned to go to the Trax station.  I do not miss running back up the hill on 900s :)

This afternoon we were lucky to have clouds... for part of our run, which is better than the whole thing being sunny!  We ran through the Avenues again up to 11th.  Everyone else turned down Memory Grove, so I was on my own up City Creek.  I turned at 5.5 miles and ran back the same way.  Running in the cool shade of the canyon was nice while it lasted.  15 minute ice bath afterwards.

This morning I ran along 1500e to 2100e, then up to 1700e and over to 2700s then by Highland Park Elementary.  I turned when I hit 3, and ran back just about the same way, taking 1800e instead of 17th for part of it.

In the afternoon I didn't realized how many girls were doing a pre-meet... so after the first mile and a half I was alone.  On Foothill I kept going to 2100s, then down to 1900e and back to Sunnyside and up to Foothill to return to campus.  I added on above the track to finsh with 8.

This morning I went up to Logan to watch my teammates and Abigail race :)  I got my run in before the race.  I started with Bekah for a few minutes before the other girls were ready, then we went out on the road together.  I finished up on the first loop of the race so I could cheer on the girls.

This morning we met as a team for our run.  We ran along Foothill to Sunnyside, and then above the zoo.  AuraLea had to stop and tie her shoe when we were behind the elephant encounter, and it was when the elephants were going out for the day so we saw them!  On Wasatch everyone turned at the 4 mile mark, so I was on my own.  I continued to Thunderbird and then to Foothill, and over to the drinking fountain and on the trail.  I ran to the overpass for 215, just over 6 miles, and then ran back to campus on Foothill.  Then I went up to the track to do strides and drills. 

This afternoon we had our only workout of the week at Liberty Park.  The clouds came at just the right time!  And there was a cool breeze, couldn't complain about that :)  After the warmup, strides, and drills, we did a mile threshold ending by the drinking fountain.  I hit 5:55 for that.  Then we had five 800s, Kep had marked a loop around the pond.  The rest from the mile was 90 seconds, and for the 800s it was equal time but minus 5 seconds for each rep.  My times were 2:55, 2:54, 2:50, 2:52, 2:55.  The last one hurt.  Then we had another mile threshold... which I ran in 6:09, the first half being 3:09.  After I finished that I ran back up to the pond because I was going to get my shoes from the van, but I wasn't thinking and didn't realize that Kep would be bringing the van around soon anyway since everyone else was going to be finishing their mile...  We did three 25 second strides, and then I changed back to my trainers.  I cooled down with Hilary and Lauren the long way around the park and then to the 900e Trax station.  Hard workout, I guess it made up for having my classes cancelled today and just relaxing... I stretched for a few minutes in the training room afterwards.

This morning I ran 10 miles.  I ran along 1300e to campus, and then through the alley into the Avenues, and up to 11th.  I ran to City Creek Canyon, but turned on B Street.  I took the stairs down 4th Avenue and then did a lap around Temple Square before running back up South Temple to 1300e and then home.  My hamstrings are sore!!!  So I got them worked on, as well as my calves.  And my left piriformis was pretty bad too.  

In the afternoon we drove out to Murray to run on our course which we are racing at on FRIDAY!!!!  The men race at 3 and we race at 3:30, if you aren't doing anything else come cheer!!!  We did the course and then strides, then Hilary and I cooled down to 4.

This afternoon we did our premeet run for our home meet tomorrow!  We started on Foothill, and after everyone else turned, Hilary and I continued on by ourselves as usual.  We did the Albertson's loop, and then finished with strides on the bailiff.  My muscles hurt, not from any of the running we've been doing, but all the foam rolling and softball rolling at lifting... Hopefully resting and a shakeout run in the morning will help them feel better!

This morning I did a 2 mile shakeout run before going to school.

In the afternoon after getting to the race, we warmed up on the field a bit and then did the lower loop.  We did strides and drills up on the field while watching the men's race.  I changed shoes and then did more strides at the line.  Going out I went the same pace as the two Boise girls, and there were some Weber girls in the pack too.  Taylor fell off, and then I was with Kelsey and the two Boise girls.  The first 800 split was 2:54, but that is the only split I remember being told during the race.  Coming around the loop the second time, coming out of the final turn before going over to the pavement and running down there, Kelsey cut me off... so I might have kicked her in the achilles, to which she responded with an "Ow!" ...but I didn't feel bad at all.  Then I had the energy to surge and get even with the Boise girls.  Going down the pavement I stuck behind them again, and was just holding on up to the final turnaround.  I had really wanted to pick it up with 1k to go, but that is not my forte so when the other three girls did I fell back... and finished alone.  For cooldown I did some with Hilary, but only made it to 3 miles and felt awful, so I just stopped.  Kep wasn't too happy with the team about racing together (not me this time since Bekah wasn't racing).  But he was also kinda busy running the meet so I think he was very distracted.  I felt great the first 3k of the race but I need to get back mentally to be able to fight through the pain all the way to the end.  Also seeing as my average pace was 5:51, I really need to work on that...  I did finally beat Taylor in the first race of the season, that didn't happen last year or the year before, so that was nice.  I don't race again until Montanna I think, so I have two weeks of workouts to refocus.  Then it will be on to Stanford and bigger meets!  

This morning we went running in Park City.  The temperature was perfect!  The other girls wanted Hilary and I to start early... :(  But we waited for Becky, since she is awesome in that she does long runs with us!  We ran together for the first 4 miles, then Becky and I picked it up a bit.  We stopped at 6.5 to stretch, then ran back.  I felt great most of the time, and actually considered adding on another 3 miles on the end (I know some of my teammates would not have appreciated that...) but the last 2 miles I was ready to be done.  We stretched before heading back to campus.

This morning I ran 5 miles, up to Wasatch and then above the zoo and down Sunnyside back to my house.

In the afternoon we did the "Trax" run down 11th Avenue.  We stayed on City Creek all the way out to the capitol this time though.  Then I ran back up South Temple and finished on campus with 9.

Today was my least favorite workout... ever!  We warmed up the usual above the track route, then met on the bailiff for our strides and drills.  And then changed shoes for the workout, if you can really call it that... It was 12 sets of a 50 meter high knee skip up a hill, then 100 meter jog, then 200 meter threshold, then 100 meter jog, then 100 meter sprint, then 2 minute recovery before starting the next set.  To help keep it interesting, every 2 sets we traded one person from each group.  When Becky and I were in the same group we ran together, but other than that I was sorta on my own.  The 200s were all between 40 and 43.  For cooldown we dropped our shoes off at the lockerroom, then I ran up through the dorms and then onto Shoreline towards the museum.  I ran up to the fence over by This is the Place, then took the other trail back down and then another trail to make a loop finishing back at the museum, then back to the lockerroom.  Both times I passed the museum there were some people on the trail wanting me to stop and take a survey... Umm no, I'm running, goodbye...  Back at the training room I did a 15 minute ice bath.

This afternoon we started the run as a team.  Bekah, Amanda, Becky and I led for a while, but then they were going ridiculously fast... I was going 7:10s and didn't want to push any more to hang with them.  We ran down Foothill and then 2300e to 2100s, then down to 1500e.  At Bonneville gully I did 2 and a half laps, then stopped at Sunnyside for a drink before running back up to campus on Sunnyside and Foothill.  I finished at 10 for the day, and then stretched really well before getting a massage from Tim.

This morning at lifting my knee hurt, so afterwards I went and saw Hanah in the training room.  I did stem and ice on that.

In the afternoon I got taped before practice, we were doing hills and threshold up at Red Butte.  We warmed up there and then did strides and drills on the trail.  We were just south of the outdoor theater by some parking lot.  We did the thresholds from there.  We started with two sets of two 500s, with 10 seconds rest after the first in each set and then 40 seconds rest after the second one.  I was with Becky, and my times were 1:53, 1:55, 1:52, 1:52.  Then we crossed the river over towards Red Butte and did hills there.  Kep was nice enough not to make us do that first steep hill, but the rest was still challenging.  Here we had six 400s with 3 minutes recovery.  The 400 mark ended up being by the second green gate on the trail by the new museum.  Becky and I did the first two together, I hit 1:34 and 1:32, then AuraLea joined us for the rest of them.  My times on those were 1:32, 1:32, 1:31, 1:32.  I was so happy upon finishing the last one to realize that there was a drinking fountain right there at the finish!  (Hanah was by the start with water bottles the whole time).  We ran back down and then over to our thresholds spot.  My times on the last four were 2:00 (relaxed too much after the harder effort on the hills), then 1:52, 1:52, 1:56.  I felt like this was a good workout, and could feel very fatigued afterwards. For my cooldown I needed 3.5 to get to 12, so I ran south on the trail and past the museum.  Not to far after passing that, I saw a GOPHER SNAKE!!! On the trail!!  Good thing I was running to the side of the trail so I wouldn't step on it!  It was alive this time (I saw a dead one on campus during the summer...).  I kept running, and then did my loop same as the one I had done the other day for cooldown.  Afterwards in the training room I did some knee rehab and then a 14 minute ice bath.

This morning I ran a slow 9 miler...  I am so sore from doing Bulgarian Split Squats at lifting!  I couldn't go faster than 9:30s when I started, but eventually made it up to about 8 minute pace.  I ran along 1500e to Sugarhouse, then up to 1700e and then down Parkway to Alden.  I weaved through the streets until I made it to 3300s and then I turned and ran down to 900e.  I ran to 1700s and back up to 1400e, then home.  I am not counting this in my mileage, but after I finished I went to Highland Park Elementary to volunteer with Hilary at their jog-a-thon :)  

Today is Nikki's birthday!  So we ran her choice of route, which was TRAX!! :)  It was 6 miles down 11th Avenue and Memory Grove to the Library Trax station.  I was too sore to do strides when we got back to campus, but I did drills and stretched for a while.

This morning we went to the Rail Trail for our long run because there are mile markers and we were doing a 4 mile Kenyan run.  Becky and I were doing 12 miles, so we started ours at the 5 mile mark.  The way out was slightly uphill, so our first mile ended up being 7:58, but after turning around to the decline and picking up the pace, our next one was a 7:13!  A bit much, but we just went with it.  The next one was a 6:57, and then one after that a 6:43.  We took a few minutes to stretch after that before running the last 3 miles.

Today kinda sucked.  After lifting when I had a break between classes I went up to the training room to ice and stem my knee.  My quad has started hurting too.  For the afternoon workout I was really excited that we were doing 600s and 1000s, and Bekah and I were supposed to try and hit around 2:00 for the 600s and 3:32 for the 1000s.  It was going to be challenging, but I was really looking forward to a real workout!  But when we got to the park, on the warmup I had to pause for a moment because I had pain in the back of my knee :(  I ran back up to the pavilion without pain, so I decided I'd go by feel.  After strides and drills, I decided not to change shoes.  Kep talked for a while about the workout, so I feel like we sorta lost our warmup... and only Andrea would do a stride with me, and we only got one in and everyone was waiting on the line.  I'm surprised Kep didn't tell us all we needed to do more strides.  Bekah and I started the first one, and it felt ok, for the first 200... my final time was 2:07.  After two minutes recovery, we did our first 1000.  3:42.  Not looking so good...  After 3 minutes rest we did another 600, this time on the big loop, and I hit 2:11.  Not getting better.  The next 1000 was also on the big loop, this time I hit 3:55.  I know Kep says not to let B days turn into C, D, or F days, but this was never an A day... probably a C-, but I pretended it was a B day so that I would at least finish the workout.  This time Kep changed the rest to 4 minutes.  I hit 2:07 for the next 200.  Then 3:52 on the final 1000, and 2:14 on the last 600.  What a day... but I finished.  I want a do-over on Wednesday.  But we are going to Liberty Park for some 800s and then threshold.  I cooled down back to the locker room and then did my rehab.  I wanted to talk to Hanah about my quad hurting too and the pain in my knee spreading, but she was with the track girls for a while.  I'm talking to her tomorrow morning though.  I really wish today could have been a better day, and it is really hard to decide to stay positive right now. One day at a time I suppose.

This morning I got a massage from Tim, he worked on my quads and hamstrings and my knee for a bit.  In the afternoon I went running.  We started on Foothill, then I wanted to run through the golf course so Jessica and Becky came with me.  We ran up to Wasatch, then they were with me until they turned, and I kept going to the drinking fountain on Foothill.  I turned and ran back along Wasatch, and then up above the zoo and back down to Sunnyside.  Then I took the road by the post office back to campus, and did my 6 strides on the track, and then some drills.  The back of my knee hurt after I stopped, but when I stretched it felt so much better!

This morning we had lifting, and I ran 4 miles after I was done.

In the afternoon we had a workout at Liberty Park.  We warmed up there from the 900e station, and were waiting to start our strides and drills but didn't know where Nikki was... after several minutes we went ahead and started our strides and drills, but when we finished those and she still hadn't showed up we had Kep go look for her in the van.  After he had left, another van pulled up and said he had talked to a girl who had sat down crying after rolling her ankle... so we called Kep and he found her!  He took her back to campus so we were sorta on our own for the workout, but it was low maintenance anyway since we were doing mile repeats and the park has half mile marks.  I did 4, with 70 seconds rest, and my times were 6:04, 6:00, 5:55, 5:59.  So much better than Monday!!!  Then to make up for Monday I did 6 strides, alternating 35 seconds and 50 seconds.  For cooldown I ran a bit with Bekah until she left the park, then I did another lap before going back to the 900e station.  It was only during the last mile of my cooldown that I had forgotten to calculate in the 4 miles from this morning... But it just means less miles I am doing later this week!  Back at the training room I did my rehab, and at home I did a 10 minute ice bath.

This morning I ran 6 miles before going to class.  I ran over by Sugarhouse and then across the freeway and down Parkway Avenue to Alden, then over to 2700s and up to Imperial, then then back up to 1700e and home.  After my lab was done I got a massage from Tim.

In the afternoon I was able to convince the girls that to get to the golf course we should go through upper campus, and by doing so avoid Foothill!  Hilary and I do that route all the time, and the other girls really liked it.  After going through the golf course, we got water at the tennis place, then Hilary and I continued up Wasatch towards the zoo.  We went up Emigration a mile and then back down, and our distance was perfect when we got back to the post office, 6.2, because the way out had been 1.8!  After the team meeting I did my rehab in the training room and then iced my knee.

After the bus ride to Montana, we went to a little park to do our run since the course wasn't open until later.  Nikki and I started on the trails while the other girls ran around the lake.  We turned around and then did a lap around the lake when we got back.  The bus was still not back from an errand so I did another lap, and right as I finished the bus arrived.  We went to the course for strides, so we did them on the lower loop.  I went until I had 6 for the day.

1 mile shakeout this morning before breakfast.  Felt great!

With 50 minutes until race time we started our warmup.  We went on the lower part of the course, and then went back up to the starting field for our strides and drills.  I changed into my spikes and dropped my sweats and then we went to the line for a few more strides and our team prayer and cheer.  The race plan was to stay in our assigned groups for the first mile and a half, then go if it felt good.  Bekah and I quickly found our way to the front of the pack at the beginning of the race, and were in the top 4 for the first mile, which we hit at about 5:49.  Ahead of us not too far was a girl in blue, and then a bit farther up was a Montana girl.  I said to Bekah "Let's catch the next girl and work with her" but she didn't really come with me... so I spent the next mile trying to stay with the girl in second, but it was tough.  The 2 mile split was about 11:44.  Bekah came back with about a mile to go, and then her and the other girl were gone.  In the last 800 I felt like I was gaining ground, and on the final stretch I watched Bekah outkick the other girl, but the rolling hills were hard for me to make a kick on, and I felt like I had to puke, so I finished 4th.  I was 15 seconds faster than last year on this same course!  After a few pictures, I got started on my cooldown so I could get in the 3.5 I needed to finish off the week at 65.  

Today we had workout on the bailiff. We did the usual warmup above the track and across north campus, and then our strides and drills on bailiff. The workout was 4 sets of two 400s and a 600. Bekah and I ran together, we were supposed to hit 80 for the 400s and then for the 600 drop 1 second each 200 split. When we came through our first one in 1:30 we knew it was long... my Garmin said .28. We sorta cut our corners after that, and I don't remember all of the splits, but the second 400 in the first set was a 1:27, and the 600 was 2:11. The rest after the 400s was 70 seconds, and 3 minutes after the 600.  Our times kept coming down, 1:25, 1:24, 1:21, even a 1:20 on the last one I think.  The other times for the 600s were 2:08, 2:06, 2:05.  For cooldown I started with the group on the road above the track, then I added on up to 11th Avenue, then back to the training room to finish with 11.

3 exams this week... and 2 labs today because I will be missing Thursday, so I ran 10 miles on my own this morning.  I ran up on 11th Avenue and then down City Creek, got a drink at the fountain by the ranger station, then kept going to the capitol.  I ran behind it and then down Main Street to North Temple, up to State Street and then over to South Temple to go back to campus.

2 exams today.  So I skipped weights and did my workout at Liberty Park in the morning.  I warmed up and did my strides and drills on my own, then Kep joined me for the workout.  It was 2 sets of 11 minute threshold, with 2 minute recovery.  Then four 30 second strides.  Then I cooled down to hit 10 for the day.

Last exam this morning!  And then flew to Stanford!  There was some confusion about when were going to leave as a group, so I only ended up getting 6, and wasn't going to add on since I knew people were eager to go get dinner and come back and watch TV.  After dinner I went to bed early and didn't run again.

11 hours of sleep was awesome!  I went for a 3 mile run when I woke up to make sure I was really awake.  It was cold outside but felt so nice!  A few hours later I went running again with the team.  It had warmed up by then, but still not too hot :)  We ran around campus and then did some strides in a field.  Then we came back to the hotel to finish with 4.  

This morning at the course we started our warmup about an hour before our scheduled start time for the race.  After our strides and drills, we grabbed our spikes and went over to the line to check in.  We were in box 1... that was going to be tough since all of the other teams would be running angled towards us since the course goes to the left close to the start.  I decided to let Andrea go on the front line since I know she is a faster starter then me.  And I actually wasn't paying attention when the gun went off, one of the officials had just come by and told us to tuck our shirts in, and then Becky was telling the race was about to start, and then it did.  But for a 6k, I wasn't going to worry about a bad start affecting the outcome of the race.  And actually the start wasn't bad, and I went out just how I wanted to.  I think I was last on our team going out, but I know everyone starts fast at this race, so I wasn't worried.  I just sorta relaxed the firs 2k, moved around groups and kept moving up.  Bekah was with the pack ahead of me, and she passed them and kept going, then I passed that pack and kept going.  Right at about 3k I made a surge and passed a large pack of Stanford girls, who didn't try to stick with me, then Kep shouted to me that I was 13th.  Bekah was just a few spots up, and when she would pass someone I would pass them not to long after.  Going into the final loop, I passed Bekah, but she must have been close by the rest of the time.  I knew I was in 7th then, and could see two girls and then further up 2 girls.  I closed the gap on the nearest 2, and kept working towards the other two.  Coming out of the turn in the big loop I caught one, and then down the hill I worked towards the other and passed her.  I knew it would be tough holding on until the finish.  Then someone caught up to me, and it was Bekah!  The only girls left in front of us were two Stanford girls.  We both maintained our positions as we finished the race.  I don't know my official time yet, but I was really hoping to beat my time from last year.  I was sorta sad that I didn't.  But I did place higher, which was awesome.  And I can say that I have taken 4th at all of my races this season... I wouldn't complain about that at Pre-Nats or Conference or Regionals!  Afterwards we cooled down together, I was with Nikki most of the time.  I finished at 9 for the day.  Then Bekah and I did an interview with Flotrack, that was kinda neat.  Our next race isn't for 3 weeks, so it will be nice to take that time to recover and get some good workouts in.

http://www.flotrack.org/coverage/250894-Stanford-Cross-Country-Invitational-2013/video/721102-Utahs-Rebekah-Winterton-and-Susannah-Hurst-3rd-and-4th-lead-the-utes-at-2013

Rough flight home yesterday.  There was a lot of turbulence, and I might have thrown up... twice...  I am so sorry for everyone that had to sit by me.

I felt fine this morning but when I got to school I was feeling dizzy, so I skipped practice.  I went home, stopping by the store on the way to buy gatorade and soup, and then rested for a bit.  I decided to hit the treadmill to see how running felt, and so that I could stop if I needed.  5 was going to be my max.  I made it to 3.5 feeling great, then felt a little dizzy again, so I went to 4 and called it.  Hopefully with the chance to refuel some more I will be able to feel better for tomorrow's workout.

I felt so much better today!  Went to lifting in the morning with Hilary.  In the afternoon we had a threshold workout at Liberty.  We warmed up there from the 900e Trax station, then did our strides and drills in the usual spot.  The workout was three 1.5 mile repeats (so basically just over a lap) with 2 minutes recovery. On the first one I got to start behind the other groups and progressively work my up to them and past them in the first one.  That one felt the easiest and my time was 8:56.  The next two were hard since I was doing the work myself, but having Amanda biking alongside me calling my splits and giving me words of encouragement was extremely helpful.  My time were 9:05 and then 8:59.  After everyone had finished we did four 25 second strides.  Then Nikki and Becky joined me on my long cooldown the long way around the park and then back up to the 900e Trax station.

My new shoes finally came today!!! :)  In the afternoon I ran the Albertson's loop with Becky (started with Hilary and Kenzie and Sydney) and then went to the track for strides and drills.  Finished with 7 then.

After dinner (only 50 minutes later, I have a strong stomach) I went for another 5 miles.  Ran over to 500s then up to Guardsman, then along 1500e to 1300s, up to 1900e and over to 1700s then home.

Today we had our first workout of the season at Sugarhouse!  We were all sorta dreading it, but when we got there and got started it wasn't so bad.  We warmed up with a plap around the perimeter of the park.  We passed by Highland just as they got out, which was a nightmare... but one outgoing student ran with us and yelled for everyone to move because "WE'RE RUNNING!!! GET OUT OF THE WAY!!!" It was awesome. :)  After our strides and drills, Kep explained the course he had made.  It took me a while to understand it, which was a problem since I was pretty much on my own (Bekah ran earlier).  The workout was 500, 800, 1200, 500, 800, 1200, 500, 500.  The loop was 1400 meters, so the 800 and the 500 were done in the first loop, then the 1200 on another loop.  Recovery was 90% time.  I started with AuraLea, Andrea, and Becky for the first few but just ran a little bit ahead of them.  The first 500 was 1:53.  Not quite where it should have been, but for not knowing the course it was decent.  For the 800 I hit 2:54.  On the 1200, I forgot it was a 1200... so I was feeling pretty good about splitting 1:@4 for the 400 and ending the 500 in 1:46.  Then the three girls behind me asked me what I was doing, and I realized I had forgotten that it was a 1200!  Silly me, having already done a full lap I was thinking we were starting our next set... Lapse of focus, oops.  That one I recovered to a 4:17.  The next set I hit 1:46, 2:48, 4:18.  The last 5s were 1:48 and 1:45.  For cooldown we did another lap around the perimeter of the park, I finished to 9 total.  Back at school I did my rehab.  And I didn't run with tape today, and my knee didn't hurt!  New shoes are amazing!  

Ran 2 miles on the treadmill this morning.  I was hoping to do at least 4 or 5 so that I would only have to run 7 or 8 later...  I intended to run 10 miles later at practice, but only hit 8.  

Long run up at Jeremy Ranch this morning.  When Kep told us where, he said it was going to be 32 and sunny... I think the 32 was supposed to be the high, because it definitely felt colder than that when we got there!  I still wasn't feeling too great from yesterday, so just did 10 instead of 13 like I had planned all week... But I'm amazed I even was able to get 10 in!  After I turned around, Becky wasn't too far behind me so she turned and ran more with me, then she added on when we were back at the cars.  

Started the afternoon run with the team on Foothill.  Everyone was cruising today, I hung back with Sydney and even we were going 6:35 pace for part of it...  The team was doing Albertson's loop but going back on 1900e, on 2100s I continued down to 1300e and back to campus.  Then I rejoined the girls up at the track for drills and strides, and then hurdle drills.

Today we had our threshold workout at Liberty.  We warmed up to the park from the 900e Trax station, then did our strides and drills in the usual spot.  The workout was mile, mile and a half, mile and a half, mile.  20% rest, so about 72 seconds for the miles and 2 minutes for the mile and a half.  My times were 6:10, 9:13, 9:11, 6:09.  Not exactly up to speed, but at least they were consistent and I picked it up the second fast.  This workout went by fast and I really liked the way it was set up.  Afterwards I had 4 strides, then cooled down to the 900e Trax station to finish with 10 total for the day.  I did my knee rehab in the training room afterwards.  It hurt a little bit during the warmup (not during running but when I was stopped) but I didn't feel it the rest of the workout.

Trax run today!  Since we haven't used up our once-a-month allotment yet for October :)  We ran down 11th Avenue (I was actually on my own pretty much after the first mile... I wasn't pushing the pace or anything, but whatever...) and then I ran to the drinking fountain up City Creek before going down behind the capitol and then down Main Street and then over to South Temple and back to campus.  

We had a workout at Sugarhouse today.  Despite the rain, I liked it better than last time because it wasn't windy!  We warmed up around the perimeter of the park (I saw two of my cousins during the warmup!) and then did our strides and drills from the pavillion.  For our workout we were going to use the same loop as last time, but with slight alteration because of the workout.  The workout was going to start and finish with a 500, but everything in between was a "luck of the draw" so we drew them after each rep to see what we would have next.  Each rep had 80% of time recovery.  In the hat were two more 500s, an 800, 900, 1000, 1100, and 1200.  I started the first 500 with Andrea and AuraLea and Becky, but I didn't want to mess up their pace by doing that the whole workout, so I took the next few on my own.  The time for the first 500 was 1:54.  Not quite up to speed but still warming up I guess.  The draw that time was an 800, I ran 2:55.  Then the 900, 3:20.  Then our first 5 on which I hit 1:46, better.  Then we got the 1000, I ran a 3:38.  Then the 1200, 4:26.  Then the other 5, but from there it was nice because we knew it was just the 1100 and then the final 500.  This time I hit 1:54 (or 1:50, those were my times for the last two 5s but I can't remember which was which).  On the 1100 I ran with Andrea and AuraLea, but I was definitely struggling.  That was a 4:09.  I really liked the workout, I just wish I could have been more mentally focused.  I talked to Kep afterwards, and I am going to pull it together for an A++ workout on Monday.  For cooldown we did another lap around the perimeter of the park, then I finished to 10.

5 miles in the morning on my own.  Out past Sugarhouse and back.

In the afternoon the group was me, Jessica, Sydney, Kenzie, and Becky.  They wanted a new route, so we sorta got creative and ran through the golf course, down 1300s to 1500e, over to 1700s and then back to campus along 15th and Guardsman.  Then to get to 8 I ran out to North Campus and back on the road above the track.

Long run in Park City today.  About a mile in, I picked up the pace and then Lauren and I ran together until mile 4 when she turned around.  The rest of the way was kinda lonely, but it was a nice run.

Our workout was at Sunnyside today.  We warmed up there and did our usual strides and drills.  The workout was three sets of 400, 500, 800, with 85, 1:45, and 3:30 rest.  I was with Becky and Bekah for the 4 and 500s, but Kep wanted Becky in a different group for the 8s so it was just Bekah and I on those.  On the first 400 when I was struggling to keep up with Becky and Bekah I was really worried that I was going to have another crap today, but I was determined not to let that happen.  I had told Kep it was going to be an A++ day.  We were supposed to hit 82-83 for our 400s, my time was 81.  What a relief!  They were just going crazy fast and I wasn't dying.  On the 500 I hit 1:43.  For the first 800 I hit 2:54 (1:23 for the first 400).  As we were finishing that first 800 there were some kids on the playground saying hi to us, and then I realized they were Emily's kids :)  so cute.  On the second set my times were 1:22, 1:44, 2:54 (1:26, Kep had told us to go for 85 splits).  On the final set my times were 1:25 (oops, still on pace for that last 800), then 1:41, and 2:50.  Then we had a surprise 400 at the end, which wasn't on the workout sheet but I think I remember Kep maybe said something about it when he was telling us about the workout... Bekah forgot and was cleaning up the course, so Becky and I jumped in with everyone else on theirs.  I ran that one in 80.  Then I cooled down back to campus to finish at 10.

I went for a run up on Pipeline this afternoon.  It was a bit muddy in places but not that bad.  The fall leaves up there are beautiful :)  I ran to the end of the trail and then doubled back when I hit 5 so all of it was on the trail.  I encountered rain, snow, and hail during parts of the trail but it never lasted very long.  

Threshold workout at Liberty this morning.  Warmed up there from the 900e station, then the usual strides and drills.  This was a no watch workout.  But Hilary and I still carried our watches in our pockets so that we could get the distance on our Garmins.  The workout was three sets of 8 minutes with 1:45 recovery.  Kep timed for us.  We regrouped for each of them, it was nice to be in a group.  The first one Kep told me my mile time was slow.  I tried to pick it up on the second, and I felt like I did.  The third was hard, but I finished.  Afterwards I asked Kep how much faster my second one was than my first, he just told me my times were 6:20 then 6:09, didn't tell me the third.  Afterwards we did five 25 second strides.  Then I cooled down the long way back to the 900e station to finish at 10.  Afterwards we all did our second lift.  Exhausting, but now I get to enjoy the rest of the day off!

This morning I ran up 13th to Wasatch, then over to the paved Shoreline Trail and onto the first freeway overpass, where I hit 4.  Ran home the same way.  Later got a massage with Tim.  Direct flight to Terre Haute this afternoon.