You've got to want it to win it

Today I did my rehab and then went for my run from Liberty.  I went out on 700e to 3300s and came back on 500e, then did a lap in the park to finish with 7.5, my average pace was 7:20.

I went running without the ankle brace today!  It kinda hurt at first but then I guess it warmed up.  It hurt a few times during the run but that was when I stepped weird.  Definitely took the icy sidewalks slowly, running on the side of the road where it is crowned wasn't the best either.  I suppose finding nice flat roads that are clear would be best for now.

Despite an awful workout Tuesday, I tried another one today.  I warmed up a lap at Liberty then did strides and a few drills.  My goal was four 1 mile thresholds, since the workout said 4 or 5 mile thresholds with 80 seconds recovery.  The first one was 6:02, already so much better than Tuesday!  The second was 6:04, and the third was 6:08 and I was really pushing, so I called it there.  Then I did my strides and cooled down to finish with 7 total.  As my miles get up I'm sure I'll be able to get more reps in.  I wore the ankle brace again today since it was hurting after yesterday.  Plenty of icing going on.

I don't feel like my ankle is stable enough for snow yet, so I stuck to the dreadmill :-(  At least I got to watch Netflix while I ran, though even that didn't keep me entertained for long.

I got different rehab exercises today :)  And Hanah taped my ankle instead of the ankle brace, I am going to gradually get used to running without it and going back to normal.  The group for the run included Becky, Jessica, Lauren, and Dana.  Becky and I picked up our pace a bit.  We started on the Albertson's loop, but Becky turned on 2100e since she was going shorter.  I ran back on 1500e.  I iced afterwards.

Today we had our first workout at the oval.  I warmed up inside so I could do backwards laps for my hips, I got in 8 laps then joined the group for the usual strides and drills.  The workout was five sets of two 200s and an 800 with equal jog recovery.  I was supposed to hit between 37 and 39 for the 200s and about 2:40 for the 800s.  I ran with Bekah and my times were 37, 37, 2:42 for the first set; 38, 38, 2:41 for the second; 38, 38, 2:45 for the third (at this point I was thinking of asking Kep if I could split the 800 into 400s for the last 2); then I hit 38, 39 for the next 200s, and when I asked Kep about doing 400s he said I could just do 4 sets, and I ran another 2:45.  I cooled down and was the first one done, it was so weird... so I did 5 minutes on the bike until some of the other girls were done as well.  Back at the training room I did my rehab.  The side of my heel below my injury was hurting a bit on the turns so I iced and stemmed and will see if I need to add any exercises or anything tomorrow to take care of it.  Today wasn't bad for only my third workout back. 

Today I started my run with Becky, Nikki, Jessica, Alyssa, AuraLea, and Dana. They were all going shorter so we went on Foothill. I continued with Becky to 2100s, then she turned on 2100e and I was alone the rest of 2100s to 1300e and back to campus. Running in the snow didn't hurt my ankle, and I feel like it might even strengthen it by giving it a challenge rather than flat all of the time.

Today we had workout at the oval. Per Kep's request that we get used to warming up outside since that's what we're going to have to do at indoor track meets, that's what we did. I finished with Nikki and Kenzie, and as we entered the parking lot returning to the oval a blizzard started, we figured that was going to be our reason for cooling down inside. After our strides and drills we got going on the workout. For the long distance group it was 2 sets of 12 minutes with 2:30 recovery, then four 200s. We started at the 3200 meter start, and I worked with Bekah. The mile split was 5:53, I was amazed I had that in me and was still able to keep going. Bekah fell back but I kept pushing to maintain my pace. I passed the 3200 mark in 11:48. I took the recovery the rest of the lap back to the start. On the second set Bekah fell off sooner but I still was able to keep a good pace on my own. This time the mile was 5:55. I didn't look at my time at the 3200 but I was past it again. It is crazy to think I can do two 3200s in under 12 minutes for just a threshold workout now, when my freshman and sophomore years of high school I aspired to even break 12 on my best day. The 200s weren't so great for me, I hit 37, 37, 36, 37. On the last one I tried to get up on my toes more (I was wearing my trainers and my ankle is still taped) but my ankle kind of hurt. I think as I get stronger I will be able to get better turnover work in. For cooldown I did 6 backwards laps with Andrea.

Today I did my rehab and then went running with Becky and Kenzie.  We started on fruit loop, Kenzie turned at Sunnyside, and Becky and I continued on through the golf course.  It wasn't that bad in the snow, except at the very end of the bridge it was slippery.  Becky was with me on Wasatch until she turned at the fork that goes down to Foothill.  I continued on Wasatch until it ended, then cut down to Foothill and went to the start of the paved bike path before turning.  On the way back I ran Wasatch above the zoo and then down Sunnyside to add on a bit.  Iced afterwards.

This morning I went and did my rehab at the Smith and then went for my run from Sunnyside. I started out on 1900e and ran to 2100s where I wove down to 1700e and then further south. I turned around on 20th east a little bit past 3300s and ran back to Sunnyside for 10 total.

Today after rehab I ran 11th Avenue with the team. The starting group was me, Alyssa, Becky, Jessica, Andrea, Lauren, Dana, and Kenzie. I went ahead with Alyssa and Becky, but they were pushing the pace so I dropped back and was by myself for a while. We ran City Creek all the way to the Capitol, then I caught up to them at the light on Main Street. I ran with them until South Temple, then I ran back up to campus. Afterwards I did a 15 minute ice bath up to my knees.

Today we had a workout at the oval.  We warmed up 2 miles outside and then did our strides and drills on the track.  The long distance workout was 12 500s with 1:45 rest.  The first 6 were supposed to be at 5k pace (1:20), then the next 5 at 3k pace (1:18), and the last one at mile pace (~1:15).  I ran with Bekah for the first 6 and we traded inside and outside of the lane so they went by fast.  My splits were 1:43, 1:41, 1:40, 1:40, 1:40, 1:40.  Then AuraLea joined us.  My times were 1:37, 1:38, 1:37, 1:36, 1:37.  Just AuraLea did the last one with me, I came through the 400 at 1:14 and finished in 1:34.  I cooled down 2 miles outside and then stretched before going back to campus.  There I did my rehab and then iced.  My ankle doesn't hurt anymore, I even wore my spikes today.  The tape I have had has given me a few blisters on the back of my ankle, but they aren't that bad.  I think I'm getting closer to running with no tape!

Today we did another run that was not Trax...  We are trying to come up with a code name for it, without being too obvious that it is just Trax.  But somehow we all are a bit obvious in the training room when we are about to leave... We ran to 11th and then down into City Creek, some of the girls turned to run Memory Grove, I ran all the way to the Capitol with AuraLea, Jessica, and Lauren, and was with them until South Temple.  I ran back to campus to finish with 9.  Got a much needed massage afterwards.

Today we were fortunate enough to have practice at Liberty instead of going to the oval! We warmed up there from the 900e Trax station and then did our strides and drills. The workout was a 6k threshold and then four 30 second strides. I started the threshold with Bekah; we started behind the other girls so that we could follow them for part of it. My goal was just over 6 minute pace. At the mile I was 6:07, 12:04 at 2 miles, and didn't get my other splits. Bekah and I passed Lauren and Jessica about halfway through, then Bekah pulled ahead so I finished on my own. Total time was 22:58. After strides I ran back to campus for cooldown.

This morning I met Jesse at the Capitol and ran City Creek to 11th Avenue and then turned around and finished down Memory Grove for 3 miles.

In the afternoon I did my rehab and started my run with Becky.  We did the fruit loop and then went through the golf course (I didn't have my ankle taped today, so running on the snow/ice was a bit scary!).  She turned early on Wasatch, I kept going to Thunderbird and then cut down to Foothill to go back to campus.  13 minute ice bath afterwards.  My ankle felt fine without tape, just at the beginning the side of my foot was hurting, but it went away after being on Wasatch for a while.

I did a 10 mile loop this morning past Sugarhouse onto the streets for the cemetery loop route over to 3300s.  Then I ran up to 20th east and south a little bit before turning around and running back on 20th east and then down to 1700e to 2100s back up to 1900e and then over to Harrison and to my street to finish with 10.  My foot hurt for a bit but I didn't feel it the last half of the run.

This morning we had a run before lifting.  Becky and Jessica were the only other girls going outside, so the three of us ran up 500s/Foothill and then did the Albertson's loop.  It was just over 6 when we got back to the Smith so I added on to finish at 7, then went and lifted.  I did rehab afterwards and then iced lower legs for 10 minutes.  My foot didn't hurt at all on the run!  And my ankle is doing great!

In the afternoon I went running with Jesse in Centerville.  We started at a small park and just ran on the roads there and finished with 4.

Today we had a workout at the oval.  I warmed up outside and then did drills and strides inside.  The sprinters were there working out today too so the track was crazy.  The long distance workout was two 200s with 200 jog recovery, then three threshold 1000s with 45 seconds recovery, four 400s at mile race pace with 400 jog recovery, and then four 150 meter strides.  I ran with Bekah and AuraLea the whole time.  On the 200s I hit 37 and 36.  On the 1ks I hit 3:34, 3:36, 3:35.  For the 400s I hit 1:14, 1:13 (Bekah was mad after this one, she mis-timed it though so whatever), 1:14, 1:12.  Then on the mile threshold I hit 5:46.  For the strides I don't know if it was actually 150 meters or not, but I hit 26 for all of them.  I cooled down 7 laps in the opposite direction to finish at 9.5.  Back at the training room I did my ankle rehab (last time for a few of the exercises) then iced.

After feeling very mucous-y last night and realizing that it gradually went away when I was inside at school today, I guess I may be a believer in the negative effects of running in the pollution.  So I went to the fieldhouse with Nikki, Becky, Andrea, and Kenzie to run on the treadmill.  I did 7 miles, then hurried to catch the shuttle back up to the lockerroom for a massage with Tim.  My calves are worse than I thought they were :-P  14 minutes in the ice tub after that.

Tonight I went to the fieldhouse to run on the track there with Jesse.  It was 30 laps for 4 miles, we alternated direction every 10 and then every 5.

Time trial at the oval today!  We warmed up inside because of the nasty air outside.  And the long-distance group started our warmup 7 minutes after the mid-distance group so we could watch each other's time trials and not lose too much warmup.  For me, Bekah, and AuraLea it was a 2400.  Kep told us to go 79-80s and then whatever we had left the last 800.  I think we stood around too long after watching the mid-distance girls, and I really wish I had done at least a 200 meter stride, because when we started I had a really hard time feeling the pace.  The first 400 was a 1:21, then I fell back and was by myself for the next 400.  My 800 time was 2:45.  I came through 1200 in 4:04, so I knew I wasn't completely dead.  Then I started closing the gap, and came through the mile at about 5:24.  Some time in that lap or the next one I passed AuraLea, then going into the final 400 I caught up to Bekah, but didn't have enough to pass her.  And although I felt like I was picking it up, I was just maintaining 40s at each 200.  Final time was 8:04, not bad.  Then we did four 150s (27, 26, 26, 27) and then 8 lap cooldown to finish with 7 for the day.

The air looked better today, so a group of us ran outside :)  Me, Nikki, AuraLea, Becky, Lauren, and Andrea ran the fruit loop to Sunnyside and then up Emigration Canyon.  AuraLea turned around with me at 5.  It was really windy on the way down, now we knew why the way up wasn't so bad!  We might try to make Fridays be long run days more often, that way Saturday is easier for everyone so they don't have to go so long on their own :)

Today I ran a nice loop to finish off my miles for the week! I ran up 1300s to Wasatch and then over to the paved Shoreline Trail over the freeways. The second bridge and the slope down on the other side were kinda icy, but the rest of it wasn't that bad. I ended up by Tanner Park on 2700e, and decided to run out to 3300s before cutting down. I ran to 20th east and then took my usual route home from there. It was almost perfect distance for what I needed today!

Today Becky was the only one willing to run outside with me!  We ran fruit loop to Sunnyside and then cut through the golf course to get to Wasatch.  Becky was with me until she took the fork down to Foothill, but I kept going to Thunderbird and then on the paved Shoreline trail until I reached 5 miles.  I ran back on Foothill to 2100s, then cut down to 2100e to add on and change it up a little bit.  Stretched and ice cupped afterwards.  

Workout at the oval today.  I warmed up inside so I could get some backwards laps in.  My knees hurt really bad at first, but by about lap 5 they were ok.  I think the barbell step-ups at lifting yesterday bothered them, some of the other girls said theirs hurt during them yesterday.  I did 7 laps, then the usual strides and drills.  The workout was two 800s at 5k pace with 2:15 rest, then two 1000s at 3k pace with 3 minutes rest, then two 800s at goal 3k pace with 2:15 rest, then three 400s at mile race pace with 2 minutes rest.  I ran with Bekah, and AuraLea started just behind us.  On the first 800s I hit 2:42, and 2:39.  For the 1000s I hit 3:17 and 3:19.  For the next 800s I hit 2:36 and 2:37 (I was sorta alone for most of those ones since Bekah was having a rough day), then AuraLea and I did our 400s together, I got 1:15, 1:14, 1:13!  It felt so good to be done!  After a 5 lap cooldown I was among the first finished and even got to go back in the early van!  Back at the training room I finished my rehab and then stretched for a while before icing my ankle.

This morning I went running with Jesse. We ran City Creek, starting from the capitol to 11th Avenue and then back down into Memory Grove for 3 miles.

This afternoon I ran Trax with Andrea, Lauren, Nikki, AuraLea, and Alyssa. We planned a stop at Dunkin' for hot chocolate before taking the train back to campus. Afterwards I did my rehab and then got a massage.

Today Bekah and Jessica were the only other girls willing to come run the workout at Liberty Park!  We even got to drive there, so we didn't have to wait at a cold Trax station!  The sidewalk was just wet, not icy, so that wasn't an issue either.  Bekah, Jess, and I warmed up around the park and then did strides and drills.  Sometimes it is hard to think of drills that are out of the normal warmup because we didn't want to lay on the wet ground.  But we came up with a few so it was awesome!  The workout was 3x1mile threshold with 75 seconds rest, then four strides.  Bekah and I ran them together, our times were 6:00, 5:52, and 5:48!  Awesome day.  After strides we cooled down another lap to finish at 8.  Back at the training room I did my rehab and stretched.

This morning I went running with Jesse at Liberty Park. It was icy so our laps were creative. After two laps Jesse was done but I continued for a half mile and then did strides and drills back to finish with 4.

1 mile shakeout run in the morning on the treadmill.

After watching Steph race in the invite 400, Bekah and I started our warmup, and Andrea did her cooldown with us :)  We went on the trails by campus for 15 minutes and then went inside to stretch for a minute before going back out to do our strides and drills.  When we got back in I had Heather tape my ankle since my Nike spikes have about zero support, better safe than sorry.  We did a few more strides on the track and then lined up.  I was hoping to run in the 9:30s.  Kep said if we did abot 60 second laps we could both be below 9:50.  When the race started I ended up at the back, but I knew it would be ok and the pack would come back.  They did.  The first 400 was 77, not bad.  I decided to make moves coming around to the straightway where we had started, then to tuck back in to go around the curve.  I think it was probably lap 3 where I realized I would have to pick it up because there were a lot of people in front of me... All those speed changes in high school came into play today!  The first mile was around 5:10.  At some point when I did a surge I passed Bekah, which afterwards she said helped her to refocus and pick it up - she passed me right back.  If it were anyone else in the race I wouldn't have let that happen, but it is different when it is your teammate.  I made it my goal to pass the same people she was passing.  During one of the laps I was thinking there were 3 laps left so I would have to get ready to go soon, but then I realized there were just 2!  So I got going.  It is confusing trying to start to pick it up for your kick with 500 to go when it is close to 2 laps... Same with 400 being more than one lap, but I picked it up and passed some girls.  Going into the final lap someone was trying to pass me on the inside of the curve, I elbowed her like "umm who does that" and she didn't try to come around the other way either.  If that were me, I would have gotten mad and found the energy to go around me for elbowing me and beat me (flashback to how I qualified for Footlocker Nationals).  But that girl wasn't me, so she didn't pass me, and I kept going.  I finished right behind Bekah, and we both got new PRs in the 9:30s!  Maybe in a few weeks if we feel like doubling we'll break the school record.  For cooldown we did 3.5 miles.

Today after rehab I went running with Nikki and Andrea.  We ran 11th Avenue down to City Creek and behind the capitol, then down behind Temple Square.  They went back on Trax but I ran back to campus on South Temple.  It was nice to spend time talking to them :)

After driving to the oval and warming up while dreading today's lengthy workout, Kep informed me that Bekah wanted to do the threshold workout today.  Ok!  It was 15, 10, 5 with 3 and 2 minutes recovery.  We did the first two sets as backwards laps, then the last one the right way since the track was becoming more crowded.  We got in almost 9 laps on the first one, about 6 on the second one, and 3 for the last one.  Then we did four 250 meter strides, at about 3k pace for the 150 and then picking it up for the last 100.  Then I did 5 laps cooldown to finish with 10.5.  And Nikki and I wore our minion shirts :)  

I started my run today out on Foothill with Becky and Jessica. Jessica turned early, but I kept going with Becky to 2100s and then to 1900e.  Becky pushed the pace since she had to get back for her massage, so I was on my own from there.  My lower back on the right side has been hurting, and today that hip was hurting too.  When I was just past the elementary school I had slowed down a lot so just called it and walked from there to Sunnyside, where I took the shuttle back to campus.  For my massage I had Tim work on my lower back and quads.

Today at lifting, the impact stuff such as jumping jacks and jog-backs during the warmup were irritating my hip.  So no workout for me today.  Instead I heated up in the training room and did ultrasound before going to the pool for a workout.  I warmed up 5 minutes and then started on sets of 2:30 on with :30 rest.  I was originally going to do 7, then when I got there I thought might as well do 8, then figured what the heck I'll just go with 10.  The last one was hard, but I finished.  Then I did 5 minutes cooldown before going back to the training room for rehab.  I got 3 hip exercises.  Then I took a 10 minute ice bath up to my mid-back. Brrr!!!

Today I heated up my back and hip and did ultrasound before going pool running with Giselle.  We did 45 minutes, the time passed quickly since we had a lot to talk about :)  Afterwards I did my hip rehab and then took a 15 minute ice bath.  

Today after heating and doing ultrasound I went running!  On the treadmill in the HPER weightroom.  Hannah and Giselle were there too.  My back felt ok for the first mile and a half, then it started to hurt.  I noticed that if I tried to toe-strike instead of heel-strike then it didn't hurt so bad.  I made it 4 miles and then ellipticalled for a half hour.  I did ice and stem when I was done.

No back pain yesterday or this morning at weights meant I went running today!  Outside this time.  Tim worked on my back and quad and hip flexors this morning, I could tell that it made my run so much better :)  I ran on Foothill to 1300s and then back to campus along 1900e.  After that I went to the pool for a pool running workout.  I warmed up 5 minutes and then did a ladder of 1 minute on (1 off for everything), then 2, 3, 4, 4, 3, 2, 1, followed by a 5 minute cooldown.  Ice bath for 15 minutes afterwards.  I am still planning on racing in Seattle this weekend, just one event.  I am going to see how tomorrow's workout feels before deciding which event.

I brought my own warm-up-in-the-microwave heat packs today so that I could heat up on the way out to the oval.  I warmed up inside and then stretched before joining the others for strides and drills.  My everything that was hurting was iffy during the warmup and I wasn't sure how the workout was going to go, but I knew the only way to find out would be to just go for it.  The workout was two 200s and then 7 800s, 1 and then three sets of 2 in which you drop 4 seconds a set.  On the 200s I hit 38 and 37.  Bekah and I were starting out 800s at 84 pace and then our end goal was 78 pace.  I hit 2:47, 2:44, 2:43, 2:41, 2:41, and 2:37.  On about the 4th one my hip flexor was hurting but it wasn't that bad.  Kep pulled me from the last one, not wanting to overdo anything today (not like one more 800 after 6 was going to be that bad, but the last one felt kinda hard so I agreed to stop and cool down 15 minutes on the bike.  The track was kinda crazy with the sprinters there taking up a lot of lanes.  I was entertained by Carole Mikita from KSL trying to film something, she kept standing in lane one and then had to keep moving every 10-20 seconds or so since we were coming by.  So if anyone saw her story in bits and pieces, that was courtesy of us!  I stretched and iced on the way back to campus, sorta skipped rehab since I was in a hurry.  I'm thinking tomorrow I will do a run and pool run combo again, depending how I feel.  

I heated up and stretched for a few minutes before going outside to run.  I was hoping between 4-6 miles.  I ran out on Foothill and then down 2300e ot 1700e, down to 2100e and back to campus.  Only a little bit of pain but it went away.  After I got back I went to the pool for a workout.  I warmed up 5 minutes and then did 7 reps of 1:30 on with 30 seconds off, then took 2 minutes rest before doing a set of 5 of the same.  Then 5 minute cooldown.  Next I went to the training room for rehab and stretching.  I had just gotten into the ice bath when Hanah realized she had forgotten to tell me I had a massage with Tim...  So after the ice bath Tim worked on my lower back.  My left piriformis/glutes were really tight, that probably has to do with the right hip flexors being weird too.  Gotta love track...

Today we got to do our workout on the track!!! And I think we caught the small window of sunshine, finishing just as it started getting windy and the storm came in.  We did our usual warmup and then strides and drills on the track.  The long distance threshold workout was two 2000s with 90 seconds rest, then a 1000, then four 200s.  On the first 2k I hit 7:18, hitting 1:28 for the first three splits and then just a bit faster for the last 2.  On the second one I went the other way (it felt weird to my hip flexor at first but it warmed up ok) and hit 7:23.  Then Kep wanted me to skip the last 1k so I could focus on the 200s instead, I hit 35, 36, 36, 35.  Afterwards I cooled down 2 miles with Nikki and then had a nice long stretch.  Leaving for Seattle tomorrow morning!

This morning I went running with Jesse up by the capitol. We ran City Creek to 11th Avenue and then finished down Memory Grove. We did a few strides at the end when the grove had flattened out a bit. The downhill irritated my hip but the pain eased when we were running more flat again. My race is tomorrow afternoon so I'm sure my hip will feel better by then.

A little before warmup time I decided I should heat my back and hip for a few minutes.  About an hour before the race Bekah and I started our warmup.  We ran out on the trails just to the neighborhood there and back for about 2 miles.  My hip was bothering me the first part of the warmup, so I took some ibuprofen when we got back to the track.  I stretched for a bit before doing my strides and drills, then went and changed shoes.  Bekah had told me that the pros were in our heat so that the faster college kids could be in their own, so I was expecting the race to go out fast and to probably be hanging on to the end.  Nope.  When we got to the end of the first straightaway I somehow was in the lead.  I didn't think I was pushing the pace or anything, so I was confused that first lap when I was still in the lead.  After coming around the first lap in 61 I knew I wasn't going crazy with pace, the race went out slow.  People picked it up and passed on the next bit, but I didn't worry about them then since it was early in the race.  The first 400 was a 78.  At the 800 I was at 2:35, still doing good.  The mile split was 5:08 and I remember thinking to myself that there was only 1400 left and I should start making some moves, but by now it was getting hard to hold on.  Somewhere around 4 or 3 laps to go I remember someone passing me and trying to break away, but I wouldn't let them.  I passed them and moved up, deciding then that I needed to gain a few positions.  In the last 2 laps I moved from 6th to 5th, then on the last lap I was challenged 3 times for 5th by a BYU girl but I always was able to pull out a little more kick, and secured 5th, and getting a PR by a second!  So did Bekah, it was awesome :)  For cooldown we ran 2 miles on the trails again, the light rain felt so nice after sweating buckets in the arena.  Afterwards Hanah massaged my calves for a few minutes, they hurt pretty bad.  My back and hip didn't bother me during the race or on the cooldown.

This morning I went running with Bekah from the Smith before weights.  My garmin died before starting the run... Bekah wanted to run along 15th, so I decided that would be great!  We ran to my house and I borrowed my mom's garmin and got some gloves for Bekah, it was colder than we thought it would be this morning!  We continued on 15th to 2100s and then went up to 1700e to keep going out.  At 2700s we went up, then went under the freeway at 20th east and ran back to the Smith via 1900e and Sunnyside.  We had time to stretch out before lifting, which was nice.  After lifting I saw Tim for a massage.  My hip flexors are getting better!

Today the distance group had the choice between a threshold or a fartlek workout on Wasatch.  My quads are super sore, so I opted for the fartlek.  The other girls did too.  With Alyssa, Jessica, and AuraLea I started the warmup.  We took Foothill to Sunnyside and then ran up and through the golf course to do the workout.  We didn't have to do the usual drills and strides, but we took a few minutes to stretch and do a stride or two.  The fartlek was 2 minutes on with 1 off, 1 on with 30 seconds off, 30 seconds on with 30 seconds off.  The number of sets depended on how many miles we were at.  For me it was 3 sets.  The 2 minutes was kinda hard, but everything else in the set went by fast.  I ended up going to Thunderbird and turning, then finishing arond Kensington.  I cooled down back to campus through the golf course again to finish with 7.  Then I had a nice long stretch in the training room.

Today Becky was the only one willing to run outside with me. So we started our run together towards 11th Avenue. It was windy and snowy going down 11th, but I knew the way back would be better. Becky turned at about 3 miles, but I was going for 7 so I continued on my own. When I got to City Creek and turned, the wind wasn't so bad. By the time I had turned around and got back to 11th, it had stopped snowing! It was beautiful. After I got back I stretched for a while and then Tim worked on my calves and hips.

Today we had a workout, and we got to stay on our beautiful track again!  :)  We did the usual warmup and strides and drills.  It was feeling warm enough to run in short sleeves, but with the wind that idea was gone quickly.  The long distance workout was three 1ks at threshold pace with 40 seconds recovery, followed by five 200s with 2 minutes recovery, and then a progressive 2400 ending at 3k race pace.  Bekah was willing to do part of the workout in the opposite direction with me.  So we did the 1000s in the opposite direction and in lane 2.  Bekah even counted steps from the 400 start line to figure out how far ahead of the start line we could start... On the first one we hit 3:45.  On the second I'm not really sure what our time was because after we started I realized we should have started on a different side of the line, but it was probably 3:42.  On the last one we hit 3:39.  For the 200s I hit 35, 36, 34, 35, 35.  On the progressive 2400 we were supposed to start at 96 and drop 4 seconds a lap to end at 76.  I got distracted at the end of the first lap and completely missed the split on that one, but at the 800 we were at 3:09.  At 1200 we were at 4:37, right on, then 6:01 at 1600, again right on.  I couldn't keep up with Bekah at this point and was 7:23 at the 2k, still an 82 was faster than the previous split.  The last one was hard and I couldn't make myself push the pace into the wind (we were running into it the first 200 so it was hard to feel the pace, and even if it were off I think having the wind to our back for the last 200 of each lap probably made up for it) and I finished in 8:47, another 84.  Not the best.  Getting used to running in the wind again after training indoor for a while is kind of challenging.  For cooldown I ran on the Bailiff with Nikki, Andrea, and Dana until we were at 9.

Today I went running with Alyssa, AuraLea, Lauren, and Nikki.  We ran up on 11th and then into City Creek.  The other girls took a trail, but I kept going on the road for a few more minutes with Nikki.  The trail reconnected us on City Creek on the way out to the capitol.  We ran behind the capitol and then downtown weaving our way towards 400s and 200e so we could grab Dunkin before taking Trax back to campus.

This morning I ran along 15th to Sugarhouse, then up to 17th.  Then I ran to Parkway and then down to Alden where I continued to 2700s.  There I ran up one street above 17th and then headed back north to go home.  

This afternoon I started the run with Nikki, Lauren, Kenzie, and Dana.  We ran down Guardsman and 15th. After 2100s I was on my own as everyone else didn't need as many miles.  I did 2 laps around the perimeter of Sugarhouse and then ran up to 1900e and returned to campus that way and via Foothill after Sunnyside.  When I was done I stretched for a few minutes and then saw Tim.  Everything felt great!

Today was a beautiful day at the track!  We did the usual warmup and strides and drills on the track.  The long distance workout was three sets of 800, 500, 300.  The recovery for the 800s was 2:20, 50 walk 50 jog for the 500, and 400 jog for the 300.  Bekah and I were supposed to start at 82s for the first set, then 80s for the second, and 78s for the last set.  We did two 200s first to get a feel for the pace, I hit 38 and 39.  On the first 800 we were right on at 2:44.  I jogged 200 for the recovery, then we hit 1:42 for the 500.  Then we hit 59 for the 300.  On the next set we were right on again at 2:40.  We were 1:39 for the 500, then 57 for the 300.  On the last set Bekah was pushing the pace... I dropped back before the 400 and still came through at 1:17.  I finished in 2:37, I am disappointed I let myself slip so much.  It is hard to focus on running the pace I know I'm supposed to when Bekah decides to push the last set... I feel like that happens a lot.  On the 500 we were 1:36, and 55 for the final 300.  For cooldown I ran 2 miles with Alyssa, then took a 15 minute ice bath.

Today I went running with Jessica and Becky.  We started the fruit loop through upper campus, then through the golf course and onto Wasatch.  We kept going until the road forked and went down to Foothill, which we took back to campus.  Afer we were finished, Jessica and I went and got our lift done since we won't be able to tomorrow.  We are leaving for Seattle again, this time for MPSF.  I am racing the 5k on Friday night.

This morning it was warm enough to run in a t-shirt and shorts in Salt Lake! :) It was windy when I started, but it died down.  I ran to 2100s and up to 2100e and down 1300e to home.  And now I'm off to Seattle!

1 mile shakeout in the morning.  Legs felt great.

About an hour before the race I started my warmup with AuraLea.  We did 2 miles and then did strides and drills just outside the Dempsey.  I changed shoes and then did a few strides on the track.  I was really hoping for a PR today.  Kep told me everyone in the race who he thought would be in a pack around or below the 16:20s.  When the race started it was slow.  And it stayed slow for a while.  I came through the mile at 5:22, and everyone was still in a pack.  I found my rhythm and stuck to the inside as much as I could, with only a few surges on the outside to get up into better position.  About halfway through the race the pack began to move, but I had just made a surge and didn't have the energy to pick it up with the group.  I was one of the girls strung off from the pack, and now I had to do the rest of the work alone and try and catch other girls who had fallen off the main pack as well.  I caught one, and then was scared that other girls would catch me too because I could hear people cheering for them.  With 2 laps to go I could tell I was gaining on two more girls, so I just focused on them and continued to reel them in.  I caught both of them in the last lap and finished in 17:01.  Bekah won in 16:30.  It was frustrating that the race went slower than I would have hoped to be able to get a PR, but given the circumstances I think I did my best.  I think if I had had a better start and perhaps the courage, I could gone for PR goal pace.  I also think getting my miles up would help, but again given the circumstances of the past few weeks dealing with injury...  I cooled down 2 miles with Bekah and AuraLea, telling myself I needed to do the 3k tomorrow so I can have a better race.  Kep said I don't have to, but I will see how I feel tomorrow.  

1 mile shakeout this morning.  My legs feel great.  I'm gonna run a tougher race today.

About an hour before the race I went for my warmup.  I did 2 and a half miles and then went back to the track for my strides and drills.  I might have been a little early, but at least it meant I had plenty of time to stretch and make sure I was ready for my race.  I could feel my hamstrings on the warmup, but they weren't too bad.  That is one positive that came from a slow race last night.  When our race started it was fast!  I got to start next to Shalaya Kipp, nbd that she's an olympian or anything... But there were a lot of fast people in the heat!  I got stepped on on the inside of my shoe during the first straightaway and was worried my shoe was going to be torn right through like Abigail's when she ripped hers on a steeple barrier.  It was staying on my foot though so I figured it must be ok.  I came through the 400 at 74!  I could tell this was going to be a much better race.  The next lap I focused on staying with the girls I was with and making that my group.  The 800 was 2:32.  The 1200 was 3:50.  I didn't catch any splits after that.  I ended up in a pack that was just off of the lead pack, Carrie and Jennica from BYU were in the pack with me.  I tried to stay with them the best I could.  With a few laps to go I passed Carrie and was just behind Jennica, then on the second to last lap I got around Jennica, but she passed me back in the last lap since she was stuck behind another girl when I passed her but had finally made her way around.  Carrie passed me too in the last lap, but down the final straight into the finish I passed another girl and Carrie and finished just .06 behind Jennica.  I was a lot happier with this race than the one last night.  I am glad I was able to come so close to my PR on tired legs too.  It was also nice to be able to end the meet with a race I was happy about :)  These next few weeks I am looking forward to getting my miles up and then hopefully I'll see my times come down in outdoor track. Cooled down 2 miles on the trails with Bekah.

Today after the team meeting I went for a run with Nikki, Jessica, Lauren, Alyssa, and Dana.  We ran fruit loop and then through the golf course onto Wasatch.  By 1300s it was just me, Lauren, and Nikki left.  They were with me until 2100s and then turned.  I continued until I was up on the paved Shoreline trail by the freeway, not too far from the first bridge.  I took a few moments to stretch and enjoy the view before heading back to campus the same way I had come.  My goal these next few weeks is to get some mileage in.  

We had a threshold workout at Liberty today.  Some of the girls were having a negative attitude about the rain and the workout but I wasn't letting it rub off on me!  Plus when we went outside to catch the train the rain had settled down from earlier.  Also I saw my cousin on the train platform, she was just getting to campus to watch her team play in the state basketball tournament.  We warmed up to the park from 900e, then did our strides and drills from the track starting spot.  The workout for long distance was a 7 mile threshold, dropping 7 seconds per mile.  For me that meant starting at 6:32, then negative splitting 7 seconds a mile to finish at 5:50.  Kep told me I could wait and do this workout Saturday, but to be honest my legs don't feel sore or anything from racing, so I felt I could do it.  Bekah wasn't there today so I was on my own, but I was ok with that.  I started behind Jess and AuraLea, and Lauren and Alyssa.  I ran through the first mile in 6:36, a little too slow but I would have rather done that than start out too fast.  About a quarter mile into the second one I passed Lauren and Alyssa and everyone else who had joined them at the mile.  My second mile was a 6:22.  I could see AuraLea and Jess up ahead, so I was able to focus on them which really helped me.  Next I hit a 6:16, then a 6:10.  Still feeling great, though on the 5th one I overestimated how much I needed to pick it up by... coming through the half in 2:54.  But I finished that one in 6:03, bad splitting on that one.  But on the next one I ran a 5:57, and passed AuraLea and Jess during that one.  The last mile I felt like I was giving all that I had left.  From the second half of the 6th one I was starting to feel my calves, but not too bad.  My 7th split was 5:58.  Oops.  But if I wanted to make excuses I could say that one had the slight uphill in it.  I thought we had all done great, but Kep thought otherwise... He wasn't very happy with other practices that day and I think overreacted at some of the small mistakes a few of us had made, or small comments before starting...  We got our strides in and cooled down.  I ran to 1300s and then up to 900e and then to the Trax station to finish with 12 total.  I am exhausted.

Today I ran 7 miles on my own before going to the pool.  I started on fruit loop and then ran above the zoo and to 1300s, where I cut down to 1900e and took that back to campus.  Giselle was finishing on the bike just as I got back, and she was going to the pool too, so we pool ran together for 30 minutes :)

Today the long distance group had a fartlek workout up on the trails. We warmed up to there and then did a few more minutes on the trail before taking a stretching break. We didn't have to do the whole strides and drills warmup, so we just got right to work. The workout was four sets of 1:30 on with 1 minute recovery and then 2:30 on with 3 minutes off. I worked with Bekah, we got to choose our efforts for each rep so we did faster pace stuff for the 1:30 and longer race pace for the 2:30. We ran out and back on the trail behind the dorms for the first, on Red Butte up and down for the second, bythe new museum for the third, and on the Red Butte road again for the fourth. We cooled down over to north campus drive and back to the locker room to finish at 8 for the day. Then I did normatech for 20 minutes.

Got my run done early this morning because I was planning on going to watch ski nationals with Giselle and Nikki.  Turns out the meet was postponed because of snow :P  But it was still nice to get my run in.  I ran along 15th to 2100e and then up to 1700e.  I got stuck at the light, and on the other side of the street there was a runner jogging back and forth at the light, also waiting to go south... When it was our turn to go that runner was keeping up with me, and I was getting competitive... I slightly picked it up, but even going 6:40 pace that other runner was appearing in my peripheral vision...  I turned at Parkway and that was the end of that.  I ran the cemetery loop street route, and when I got to 3300s went east to 2000e to return home.  The wind on the way back wasn't fun.  Back at 2100s I ran up to 1900e and then home.  7:04 average pace.  

Today I started my run along 1300e towards campus.  I ran past campus and then up to 11th Avenue.  I ran to the last street before the canyon and then turn and ran down to 7th Avenue to head back east.  Then I ran along the cemetery until I was back at Virginia Street.  When I reached campus I went through and out onto Guardsman, and from there went home to finish with 9.

I missed practice today since I was doing first-aid certification with Giselle.  It was windy outside!  So I started my run into the wind with the intention of just doing an out and back.  I ran to 2100s then up to 1700e, then over the freeway to the next street and up to 20th east.  I didn't want to run into the wind anymore, so at 2700s I turned left and decided to do my over the freeway loop backwards.  After I was across the first bridge and down on the trail leading up to the second bridge, just before the hill steepens up to the other bridge I almost caught up to a male runner who, upon noticing I was about to pass him, pick up his pace.  Then he kept checking back to see how close I was.  SO ANNOYING!  And I could see him doing that from the point I almost passed him until I finally turned onto Thunderbird.  I am surprised he held me off for that long, but if it meant that he was doing his normal run too slow and needed to pick up his pace to get a decent run in then fine, whatever.  I was still kinda mad that I didn't get to pass him.  I let it go while I was on Wasatch and enjoyed being able to just run.  When I turned down 1300s, the light to cross Foothill had just changed and that same runner was crossing the street!  And he wasn't going as fast anymore, he must have slowed down when he looked back and realized I wasn't there anymore.  Vengeance is so sweet :)  I picked up my pace just to make sure I'd catch that light too, then flew past him, though he was on the other side of the street.  I thought I heard someone, probably him, yell "Hey", and maybe it was at me, but I ignored it since I had my iPod in and just kept going.  I was laughing on the inside. :)  But now I am going to let that laughter out on the blog so HAHAHAHAHAHAHAHAHAHAHAHAHAHAHA!!! :)  

This morning we had a workout at the track.  The long distance group decided to start our warmup at 9, which meant we had snow... But right when we got to the workout, the snow stopped! :)  The workout was between 15-20 laps of 200 at a quicker pace, with the recovery 200 being at threshold pace.  For Bekah and me, Kep put the times at 39 and 47, but said that within 2 or 3 seconds was fine.  We did one 200 at 39 to get a feel for the pace, and a 100 in 24, which really confused Kep since he thought we didn't understand the workout.  We got going, and decided to swith off on the inside every 4 laps to help us keep track of where we were at.  I didn't get all of the splits, but mostly the faster ones were 39s and 40s, so that was good.  Kep said it would be ok if we were around 90 for each 400, I was splitting mostly 87s and 88s.  I made it through miles 1 and 2 ok, but the second half of mile 3 it started to get tough.  Bekah started to cut the corner for the recovery since she didn't want to go over time.  For about 2 laps like that I stayed on the outside and pushed my pace to be able to be there when she cut back in.  By lap 13 I was on my own.  My goal then I decided was to make it to 16, these were getting hard!  The last fast 200 was about 42, so there was my confirmation that it was time to be done.  But I'm glad I got in 16 in a row!  And since I didn't do this workout my freshman or sophomore year.  Afterwards I cooled down with Lauren and Jessica for a bit, then added on some on my own to get to 10 total.

This morning I went running with Becky and Jessica before weights.  We started from the Smith and ran up 500s/Foothill and continued until 2300e, took that to 2100s and then went down to 1900e to return to campus.  I added on about a mile at Sunnyside since I was going to be just short of 7 going directly back to the Smith.

In the afternoon I ran to 2700s and back to get another 5 miles.

This morning I went to Liberty to meet Bekah for the workout.  I caught her and Becky during the warmup so I did the last part of the warmup with them, then the strides and drills.  Alyssa was there too but she had started later so we kinda just got going.  The workout was 15-10-5 minutes threshold, with 3 minutes rest after the 15, and 2 minutes rest after the 10.  Kep told us to try and go 6:00-6:05 pace for the 15, then that we could pick it up for the 10 and 5.  For the 800 split of the 15 minute, I was at 2:57.  I relaxed a bit, but Bekah kept going.  I still was hitting 2:59 and 2:58 for 800 splits though, and I felt great.  For the 10 minutes I started out fast, coming through the 800 in 2:50!  And was still at 5:40 through the mile.  But I had a bad ache in my right abdominal area (it was there on my second run yesterday too, I think just from eating too soon before running), but even with that only slowed down to 5:50 pace.  For the last 5 minutes I came through the 800 in 2:55.  The distances I covered in each set were 2.5 miles, 1.7 miles, and .82 miles.  Then we did four 30 second strides with 2 minute recovery.  I cooled down 3.25 miles to finish with 12 total.

This morning I went for a run around Provo in my Utah gear as part of enjoying spring break with my sister :)  I ran on 900e to campus, wove through campus, then kept heading north on University Avenue.  I kept going until about 2200 north and then headed east, making it back to 900e and passing the MTC and by campus again.  I was at 7.5 when I got back to my sister's place, so I added on a little more going towards 7 peaks and around the neighborhoods there.  Finished with 10 miles total and an average pace of 6:59.  My legs felt great!

This morning I went running on Drycreek with Katherine.  It was windy, but not that cold which was nice.  We ran up 3 miles and back.

In the afternoon I went to Liberty for another 5 miles.  

This morning I went ahead and did my run right after lifting since the forecast predicted it would only be getting colder and windier throughout the day.  So I started the fruit loop way, then went up above the zoo and onto Wasatch, and onto the paved bike trail to the first overpass.  I turned around and then when I got to 2100s I went down to 1500e to return to campus.

At practice time I went pool running with Giselle for 30 minutes.

Today I went to Liberty for the workout with Bekah, Alyssa, and Lauren.  We did the usual warmup from the 900e Trax station and then the strides and drills.  The choices for the workout were 4x6 minute threshold, of 3x7 minute threshold.  I would have rather done the 4x6, but the other girls wanted to do the 3x7.  I also wouldn't have minded staying at the track either, but that had already been decided against before I got to the lockerroom.  Whatever.  For the first 7 minutes, my mile split was 5:50.  I covered 1.18 miles for that one.  75 seconds recovery and then onto the next one.  I hit 5:49 through the mile on that one and covered 1.20 miles.  On the last set I came through the mile at 5:42 and covered 1.21 miles.  Then we had five 300 meter (55 second) strides with 3 minutes recovery.  After those were done I cooled down back to campus to finish with 11 for the day.  Still hoping for 70 miles this week even though my Thursday run is supposed to be a premeet...

This morning I ran 5 miles on my own, over to 2100s and to 1900e over to 900s and home. Then I went and picked up my lifting sheet and made up the lift I'm going to miss tomorrow.

In the afternoon I went running with Jessica and Becky. Sincr we run together a lot on recovery days, we decided we're going to start doing more trails, since some of the girls who don't like trails usually cross train or run on their own anyway. Today we just ran out on Foothill the start of the Albertson's loop, but on 2100s Jess and I kept going to 1500e. When we got back to 500s I decided to go up to the light at Mario Capechi to add on a little bit, and I caught up with Becky there. I finished with 8 miles for the afternoon. When I was done I got a massage from Tim. Everything felt great!

Today I went for a pre-meet with Lauren.  We started on Foothill.  Lauren turned at 2 miles, but since I am still going for high miles this week I did the Albertson's loop.  When I was done with that I ran up to the track for some strides and drills.  Everyone else was working out, it was nice to be there not working out for once. :)  When I was done I did normatech for 20 minutes.

2 mile shakeout around USC campus this morning.

With a little over an hour before the race, I stareted my warmup with Bekah. I was doing a longer warmup, so I ended up doing strides and drills with Lauren and AuraLea. I changed to my spikes and then did a few more strides as we waited to walk out onto the track. I was hip 2, right next to Bekah in 1 and Carrie from BYU in 3. When the race started the three of us ended up in a line at the lead. I stuck behind Carrie for a few laps and let her and Bekah do the work into the wind. After a few laps of that I felt bad for making Bekah do all of the work so I moved up and offered to lead, but she didn't want me to. So after a few more laps where I was awkwardly to the side of her and Carrie, I dropped back so I could be behind Carrie going into the wind again. I think that was a mistake because then I fell off of them and they got some distance on me. With a mile to go I started to pick it up again and could tell I was gaining ground back. So I kept my eyes on them. With about 700 to go I finally caught and passed Carrie, then just held on so she wouldn't pass me back before the finish. Strong last lap, I believe it was a 75. Some of the splits I remember are 82 for the first 400, then 2:43, 5:23ish for the mile. 10:50 at 2 miles. 15:30 with a lap to go. For cooldown I did 15 minutes with Lauren and AuraLea, then another 25 minutes on the track where it was brightly lit. 5.25 miles cooldown total. It feels good to be strong enough to be doing so many miles again :) As far as the race and strategy, I didn't quite get the dropping time the last few laps. I had slowed down a few laps leading into that, so when I picked the pace back up I really just was getting back up to the pace I had been going prior to the few laps I slipped off pace. On a positve note, I was 11 seconds off my 5k PR, so next time just 1 second a lap... :)

1 lap around campus to make a 2 mile shakeout.  I am racing the 1500 today.

I started my warmup long before my race time since I was still going for mileage.  And it took a while for my legs to get going.  After 3.5 miles of running I went to the warmup field to do my strides and drills.  I changed my shoes and did a few more strides before final checkin and being walked onto the track.  There were 6 BYU girls in my heat, 4 Purdue girls, and one other girl besides me.  I was hip 8.  There was a rabbit in the race who was supposed to do 70-70, so I just told myself to not worry about what the leaders were doing and go as I felt.  When the race started I went for the rail and stayed there.  The 200 split was 34, then it seemed that everyone who I had been in front of passed me.  I am pretty sure I was dead last, but it was early in the race so I was patient.  I came through the first 400 I thought in 72-73ish, Kep says 75.  At the 500 I realized some of the girls right in front of me were fading, but I had to wait until the end of the curve to go around them.  Going to the 2 laps to go I was wondering why no one was kicking, so I picked it up and passed a bunch of girls.  I kept that up and held on strong for the last lap, finishing in 3rd and setting a new PR!!!  All of that on tired legs, too! :) Kep went over my 500 splits and figured I must have been 1:30, 1:32, 1:28 (the first one fast just because of that first 200 meters).  My last 400 split was probably 69.  I do have speed afterall.  :)  After a 5.75 mile cooldown, I got my 70 miles for the week!  

Today I started my run with Nikki and Alyssa out on 11th Avenue.  I ran with down down City Creek until they turned down Memory Grove, then I decided to take the trails from City Creek back to Dry Creek :)  That was fun.  Lots of hills at first but it felt better than running on asphalt!  I got off the trail just past the JCC and then took the road above the track and finished back by the locker room with 11.5. When I got to the rock pile that is an East tradition for the trail, I was horrified to see that most of the rocks were gone! :( I died a little bit on the inside. We had a decent sized pile going, but it was reduced to one largish rock and about 4 the size that we always carried up. Might have to run that trail more to rebuild that pile.  Other than my calves burning on the hills, my legs feel great!  Stretched for a while afterwards.

Workout today at the track in the beautiful sunshine!  Too bad they are building just south of the track, we are losing our view of the mountains.  We did the usual warmup and then strides and drills at the track.  The workout for the long distance girls was three 800s at 10k pace with 90 seconds rest, then five 500s at 5k pace with 75 seconds rest, and then four 300s with 3 minute rest.  We got a lap recovery between the sets.  On the 800s I hit 2:40, 2:39, 2:40.  On the 500s the wind really started to pick up and they got really difficult towards the end, but I hit 1:37, 1:38, 1:38, 1:38, 1:40.  After surviving those I got my 300s done in 50, 51, 53, 52.  Did 2.5 mile cooldown afterwards to finish with 10 for the day.  

Today a group of us started out run in the rain!  From the distance group it was me, Nikki, Becky, and Dana, and we were joined by Rose, Alli, and Ali from sprints :)  That was fun.  But they were only with us to the light at Sunnyside and Foothill, where they turned since their runs are shorter for obvious reasons. Nikki, Becky, and I kept going up Sunnyside, we did zoo loop and ran on Wasatch for a bit.  After Becky turned I was on my own for the rest of the way.  I ran on the paved trail above the freeway, and then turned around and ran on Foothill and turned down 2100s, kind of the same loop I did last week.  I ran down to 1300e and back to campus.  Saw Tim for a massage afterwards.

3.5 miles on the treadmill this morning before weights.

In the afternoon Jessica, Lauren, Bekah, AuraLea, Alyssa, and I caught Trax down to Liberty to do our threshold workout.  We ran to the park for our warmup, and were in the middle of our strides and drills routine when the hail and lightning started.  It was sunny when we started our warmup!  But we know the rules.  The other girls had to go grab their shoes, so I went back to the Trolley Trax station with Lauren and Jessica.  The hail stung as it hit our faces.  We caught the train with 2 minutes to spare, then felt really bad for the other girls when we didn't see them running towards the station when the train was pulling up.  Back at campus, it was no longer snowing.  We ran back to the locker room and then headed back out to go down to the fieldhouse to get a run in.  Then we saw the other girls, Kep had gone to the park and picked them up.  Hanah had been calling him to make sure!  The protocol is that the athletic trainers cannot allow us to return to practice or play until it has been 30 minutes since lightning was last seen.  Down at the fieldhouse I did anther 5.25 miles to finish with 9 for the afternoon.  Our new inside joke is that we are survivors of the SLC 2014 hail storm!

Today I went to Liberty to do the workout that we didn't do yesterday. I warmed up a lap and a half around the perimeter of the park, then I did my strides and drills down the sidewalk in the middle. I did the 25 minute threshold on the pavement, getting just over 4 miles total, average pace 6:06. Then I did four 35 second strides, then a 4 mile cooldown to finish with 12 total.

This morning those of us that were in town met for a long run from campus.  Bekah, AuraLea, Lauren, Becky, Jessica, Alyssa, Dana, and Kenzie were all there.  We started our run down Foothill and then along 2300e to 2100s.  We ran down to 700e and over to Liberty Park where we did as many laps as we needed before catching Trax back up.  Right before getting to 2100s, Bekah and I picked up the pace and didn't see the others except for a brief moment at the park when they turned to go to the train station.  As we got to the Trolley trax station we could see that the train was close, so I did my last half mile on campus to finish with 12 total, 70 for the week.  Average pace 6:53.

Hilary is done student teaching so she came to practice today!!!  So I started my run with her and Dana.  We ran up to 11th, then at 15 minutes they turned around, so I was on my own.  I continued on down 11th and through City Creek, then behind the capitol to Main Street and down to North Temple.  Then I ran up and took 3rd Avenue back to Virginia Street.  From there I went to 500s and back up to the locker room to finish with 10 total.  Felt a bit sluggish, maybe from not running yesterday, but my legs feel awesome.  Average pace 7:21.

Today Kep got a few of us with the workout sheet he posted in the locker room :-P  I caught on when I was reading the mental goals section and it listed "dumb workout before race".  Not to mention that the shoes listed were flippers or cleats.  It was funny watching other teammates come in and look at it and see how long it took them to realize it was a joke :)  We did the usual warmup out above the track and then strides and drills.  It was really windy when we were running one way, and really hot when we were running the other.  That wasn't so fun.  The real workout for the long distance group was three 1k thresholds with 60 seconds rest, then five 400s with 90 seconds rest, then four 200s with 200 jog rest.  I was on my own today.  AuraLea stuck with me for the first 1k and we hit 3:45.  For the second and third I hit 3:41.  On the 400s I hit 1:19, 1:18, then Kep told me to relax since it was supposed to be 10k goal pace, so I hit 1:21, 1:20, 1:21 for the last 3.  On the 200s I hit 36, 37, 35, 35.  Then it started snowing!  I ran 3 miles cooldown around campus and then went to the team meeting.

Today I went for a run with Nikki, Lauren, Jessica, and AuraLea.  It was snowing when we started, but not that cold which was nice.  We ran 11th, and by the time we got to City Creek it had stopped snowing and was sunny :)  We could see water evaporating off of everything, it was like we were running in a cloud :) The other girls turned down Memory Grove and the road behind the capitol, so I continued on my own up City Creek canyon for about a mile before turning around.  I ran down Memory Grove and then back up to campus via South Temple.  Stretched and foam rolled afterwards.

Today I started my premeet with Dana and Becky. We started out on Foothill, they turned down Sunnyside but I kept going. I did the Albertson's loop and then strides and drills on the track. We fly out to Stanford tonight.

About an hour before my race I started my warmup.  I did a little over 2 and a half miles, then some strides and drills.  My race was actually a little bit off schedule since they had only planned 24 minutes for the guys race before mine.  This was probably good though since I felt like I was going to puke.  I took my time doing more drills and strides, just keeping my heart rate up before going out onto the track.  There were 41 girls in my heat.  I was on the first waterfall line, but there wasn't room for all of us on the line so I just tucked in behind the girls in the first few lanes.  Going out I got to the inside, the pace felt really easy.  Just past 200, a girl fell and made this most dramatic scream, and another girl tripped over her.  Glad I missed that one, I just kept gong.  I don't remember the first lap split.  I really wanted to break 34 minutes, which was doable if I could run 81-82s.  Kep told me that if the pack was going 83-84s though, to just go with it.  Sorry Kep, but I wanted the PR more.  The first few laps I would move up on the curves, and they were about 83-84, we came through the mile at I think 5:32.  Then I went up front and picked it up just a bit.  Now I had some 81s.  Kep was telling me to let someone else lead, but as long as I was on pace up front I wasn't going to move back.  I think somewhere around lap 8 is when 2 girls came up and took over the leading.  This was just fine with me.  After a few more laps, one of them fell back, but I just stuck to the shoulder of the other one.  I think my 2 mile split was just over 11 minutes, and the 3 mile in the 16:30s.  The 5k mark was about 17:10 (Kep said 17:12.  I was rounding in my mind to make the math easier).  I knew I would need a negative split, and was just waiting for the race to get down to the single digits of laps remaining to start picking it up.  With about 8 laps to go I think we separated from the group, another girl came up and ran with the girl in front of me.  With 4 laps to go they took off.  I tried to hang on to them, which I did for a bit, but couldn't quite pick it up that much.  Coming around the curve just past the 200 mark now with 1000 to go, another girl had passed me and was moving up.  I was moving around some girls I was about to lap, and one of them swung wide!  Frustrated at this move, I yelled at them to move to the outside and then flew past them in pursuit of the other girls.  Kep told me to just go around (I would have had the one girl not swung wide!) but once I passed them I got a surge and closed on the other girls a little bit.  With 800 to go I calculated that I would need about a 2:40 to break 34.  I was running the splits, but I knew that any lapse of focus and I would miss it.  I kept pushing.  With 600 to go, Kep told me I needed a 1:58 to be able to do it.  I knew if I could pick it up and have a kick, I would be there.  With 500 to go, I caught back up to the girl who had passed me before, but I felt like I really needed to puke so I held back from the kick just a little bit longer.  The last lap I finally kicked, especially as I got 100 meters closer.  I finished in 33:55.98, PR by about 51 seconds and meeting my goal! :)  Also I did not puke, though if I had been a few seconds closer to 34 I might have dug deeper and gone into puke mode.  For cooldown I did another 3 miles around campus.  

This morning I went for a run around campus.  I started up towards the golf course, then headed towards the track area and by the housing neighborhood there.  I found a nice trail so followed that for a while.  I turned and headed back to campus, but somehow ended up going a little too far past the hotel.  I found a map at a bus stop and realized I was only about a block too far, which was fortunate.  I was tired, but still maintained a 7:31 average pace.  My calves are really sore.

This morning after lifting I went ahead and got my run done since I had plans with Jesse for his birthday :)  Then my only class was cancelled, and a group project I had to do tonight fell through!  What an amazing day!  For my run I started towards Sugarhouse and then did the cemetery loop route.  At 3300s I went up to 2300e and then headed back north towards home.  Still a little short of 10, so I had to add on out and back on 14th.  7:12 average pace.  Calves are just a little sore from the race, I think the start of the run was most exhausting just because of starting right after lifting.

Today I did the workout with the group at the track.  We did the usual warmup and strides and drills.  The long distance workout was five 500s at 10k pace with 70 seconds rest, then a lap jog, followed by five 500s at 5k pace with 90 seconds rest, then a lap jog, and then four 300s where we got progressively faster.  For the 500s we were supposed to run single file for racing practice.  Which is nothing comparable since in a real race we are way more packed in.  But it was nice to always be running the rail.  Then for the last 200, whoever was in back had to practice keeping an even effort while passing the leader.  I ran with Bekah, and we traded off starting in the lead.  For the first set, I hit 1:39, 1:41, 1:39, 1:41, 1:39.  On the next set I think Bekah had a harder time adjusting to the pace than I did, so I was sorta on my own but I hit 1:36, 1:36, 1:35, 1:35, 1:35.  The 400 splits on those were 77s and 76s.  On the 300s I ran 54, 54, 53, 53.  My calves are super sore now!  But I am glad I was able to do the workout.  For cooldown I did 2.5 miles to finish at 10.

Today we had a large group starting the run :)  It was me, Hilary, Lauren, Dana, Jessica, Becky, AuraLea, and Bekah.  We did the fruit loop route and then up above the zoo onto Wasatch.  I was with Becky and Bekah until 4.5 miles, when they turned down Foothill.  I kept going, to the drinking fountain on Foothill to see if it was on.  It wasn't.  I ran back along Wasatch and then cut through the golf course, finishing back on campus with 10.  Then Tim worked on my calves.  They aren't as bad as they were last year, I think some of the ankle rehab helped my calves as well.

Today I went for a run on my own since just about everyone else is doing a premeet.  I ran up to 11th Avenue, down City Creek and Memory Grove, and up the stairs onto 4th Avenue to go back to campus.  My knees hurt running down 11th and Memory Grove, but the pain went away when I was going back uphill.

This morning I went to Liberty for a threshold workout.  I warmed up a lap and a half around the perimeter of the park, then did my strides and drills down the middle.  The workout was three by 1 lap with two minutes recovery, then four 200s.  My times were 8:25, 8:28, 8:25.  Mile splits on each were 5:52, 5:56, 5:53.  The strides felt good.  My legs felt very fresh, which is kinda weird on so many miles.  My calves started to get tired towards the end of the last lap, but not that much.  For cooldown I did another lap and a half to finish with 11 total.  Now I'm going to go help out at our home track meet!  Throwing events start at 2:30, the first running event is at 4:45!  :)

I went to Liberty to start my run today so I could stay where it was nice and flat.  I ran out on 500e all the way to 3900s, then went up to 900e and headed back north.  I made it all the way to 3900s and 700e before hitting a red light.  Once I got back to 13th south, I cut back down to Liberty and did a lap around the perimeter plus a little extra to finish with 11 total.  6:55 average pace.

Today I started my run with Hilary, Nikki, and Lauren.  We ran to 11th Avenue, then down City Creek and behind the capitol beforre running down Main Street.  When we got to South Temple I ran back up to campus on my own to get 10 total.

Today we had a workout at the track.  We did the usual warmup route, followed by strides and drills.  The long distance workout was two 200s with 200 rest, two 800s with 2:10 rest, and two sets of four 400s with 90 seconds rest and a lap between sets.  My times on the 200s were 36, 39.  For the 800s I hit 2:37, 2:36.  On the 400s I hit 1:16, 1:17, 1:15, 1:16 for the first set and 1:17, 1:15, 1:16, 1:17 for the second set.  Cooled down a mile and a half to finish with 8 total.  

Today I went running with Lauren.  We started on the fruit loops route, then went above the zoo and onto Wasatch.  She turned around at 4.25, I kept going until I hit the fork with the street that goes down to Foothill.  I ran back to campus along Foothill and finished with 8 total.  Sometimes it is fun to run with just one other person because you really have the chance to get to know them better than when in a large group.  Running is awesome :)  Afterwards I got a massage from Tim.  My legs feel great right now, so I just got a flush out.  

This morning I went running with Jesse at Liberty Park. We did two laps, then out a half mile and strides on the way back to finish with 4 miles total.

About an hour before my race I started my warmup.  I got in about 2 miles before going to checkin, then did my strides and drills.  I changed to my spikes just before we were allowed onto the track so that I could do a few more strides in them.  There were 44 girls signed up for my heat.  I was number 43, so I took my pick on the starting line in the second row in the 3rd lane.  I'm not sure what everyone else with the high numbers was thinking, they were all in a cluster in the outer lanes behind the girls there.  Starting where I did, I was able to get to where I wanted to be - the rail - and just move with the group.  There was a lot of moving around by the people around me for the first few laps, so those laps went by fast as I just made sure not to trip or anything.  This was probably one of the best heats I have been in in a while, since the pack was going the pace I wanted to so all I had to do was stay to the inside and let everyone else do the work.  We came through the 1600 at 5:12, right where I wanted to be.  I paid attention to the girls around me and noticed when girls would slip off pace and quickly move up so as to not lose the pack.  Only once did I move to the outside to pass, because both of the girls I was tucked behind were slipping off pace.  I came through the 3200 at about 10:22-23.  I knew it was time to go and that I could pull out a fast last mile.  If I could drop a few seconds, I might even have a chance at the two-week-old school record.  Here is when some girls broke away from the pack.  I moved up, to the point where I was by myself behind a pack of 4, who were behind the 2 leaders.  This was hard to move up, but with my eyes on the girls in front of me and seeing them move back and forth was a good target to keep moving forward.  With 600 to go, Kep told me I would need a 1:53 to break the record.  That was going to hurt.  But I picked it up and kept pressing on, I was so close!  With 200 to go, Kep told me I needed to run a 35.  Not sure if I had that left in me, but I gave it my best and apparently it was fast enough!  I finished 5th in the heat, and reset the school record to a 16:06.31.  Since I got a PR, I went to the Brooks tent for my free pair of golden sunglasses :)  I didn't know this was part of the deal, but I had to get my PR tattooed on somewhere.  I chose my bicep ;)  For cooldown I did 2.25 around the Footlocker starting field and the parking lots.  I think this race tonight was probably one of the smartest races I have run.  It helps that I was in a heat that was competitive and able to pull me along.  The first few laps were surprisingly easy, since I just focused on running in the pack I was in and being patient, rather than trying to go around everyone and get to the front.  Sometimes that is necessary, like at my 5k at Stanford last year, but this time I am glad I had the chance to race in a pack and practice separating at the end.  Since this time will probably get me into regionals, now I just need to figure out what my race plans are going to be the next few weeks at the conference at regional meets...  

This morning I went for a long run over by Mt. SAC campus.  I ran there from the hotel, then ran towards the dirt trails behind the corral.  Part of it was roped off so I wasn't sure if I was allowed to go there, so I ran part of the Footlocker hills instead.  Then I realized there must be some event going on since there were people there motioning for me to follow these painted arrows on the trail... Then 2 of the guys racing passed me... Awkward.  I ran part of the course but then when the dirt was going back to the road, I turned and kept going on the trail.  Some of the race volunteers were yelling that I was going the wrong way... I don't know how the hints of my lack of racing bib and slow speed in comparison to the runners who had already passed by didn't get through... I ran back over to to corral area and went to the trail. And found out that was part of the race course too... But only a short part of it.  So I ran out on the trail for a bit, then when it turned, I was on the race course again... but I think most everyone had passed by.  I followed the trail back to campus, and found myself behind the corral again.  It was about a 2 mile loop, so I did that 2 more times and then ran back to the hotel to finish with 12 miles total.  

This morning I had a workout with Nikki and Andrea.  We did the usual warmup route above the track, then strides and drills.  Kep went through his records and found a workout that he had the DMR team do before Drake, and won, so he gave that to us today.  We are doing the 4 by mile on Thursday, and the DMR on Friday.  The workout was two sets of a 500 (goal 1:29) with 1 minute rest and then a 300 (goal 52) with 4 minutes rest, then a 300 (goal 49) with 1 minute rest before a 200 (goal 33) and a 400 recovery before a 200 (goal 30).  5 minutes between sets.  This was a deceiving workout (to someone like me who is used to a lot slower paced reps!), I thought after the first 5 and 3 since it was shorter reps, it wouldn't be so bad.  I was so wrong.  Fortunately I had Nikki and Andrea to work with!  The first 500 I hit 1:31, then 54 on the 300.  On the next 300 I hit 50, and 33 for the 200.  On the next 200 I hit 31.  That might have been my fastest 200 ever...  I took 300 jog recovery in the 4 minutes rest period and a 400 jog in the 5 minute recovery period.  On the second set I hit 1:30 for the 500, with consistent 18 second 100 splits throughout.  53 for the next 300.  Then 50, 33 for the 300 and 200, and 32 for the last 200.  This workout was probably the hardest one I've done all season :-P  Afterwards I cooled down 2.5 miles, finishing at Jamba Juice, what a coincidence!  ;-)  I am hoping to be able to split around 4:50 for my miles in the relays coming up.  With the 500s I did today, I think it may be possible...  Now we have the next 2 days to recover and then we're off to Drake! :-)

The DMR got moved to Saturday... It'll be nice to have a day between races, but stressful trying to change flights and figure out how we're going to study for finals :-P  but we got it figured out.

Being a busy week, it was just Hilary and I for the run today.  Because it was super windy, we started out into the wind so we could have it to our backs on the return to campus.  We ran down Foothill and 2300e to 2100s.  Hilary was with me until Sugarhouse, then she headed back to campus.  I did a lap around the perimeter of the park and then ran back to campus on 15th.  It was actually really hot not running into the wind, so I sorta wished I had left some of it for the way back!  Finished with 9 miles back to the locker room.  Then I stretched for a few minutes and took a 15 minute ice bath.  My quads are sore from yesterday.

Premeet at Liberty Park today before leaving for Drake. I did two laps, then out a half mile and strides on the way back to finish with 4.

Nikki and Andrea were the first legs of the relay today, so Bekah and I started our warmup about ten minutes after theirs so we wouldn't be too soon before our legs of the relay. I did 20 minutes, then a few strides and drills back in the warmup gym.We went down to the track and I did more strides and drills there. We may want to work on our time management skills, Nikki just made it on time for the start. She ran about a 4:55 before handing off the baton to Andrea. Kep got her split at 4:59. Bekah fought 3 girls off during her leg and split a 4:58, then it was my turn! Knowing how the right pace for the start of a 1600 and being alone is hard when you're used to the 5&10k... my first 200 was about a 33. I knew I needed to back off, but I didn't want to so much that I would come through too slow. The wind didn't help with judging effort level either. Through the first 700 meters I could hear footsteps behind me, but eventually I pulled away from whoever was there. The teams in front of me were too far gone, so I was just running. Finally with 500 to go I picked it up and closed the gap on some girls who I knew I was lapping. I finished in 5th, no change from what I had gotten the baton in. Kep said I split 4:57, twitter says 4:56 so I'm not exactly sure what my split was

Kep didn't get 400 splits, which is probably good since I bet mine were all over the place. But he was happy with us for how we ran, especially when alone or down the back stretch into the wind. I cooled down 3 miles with Andrea. I felt tired towards the end of it, though we were going a good pace. At least from that I can tell I did give an honest effort in the race. I wish I could have ran closer to a 4:50, but considering the circumstances I think we all ran well. And it is awesome we had splits so close to each other. The DMR got moved to Saturday, so it'll be nice to have tomorrow to recover and refocus for another 1600 on Saturday.

This morning I went for a run on the trail by the river close to our hotel. I went out 2.5 miles and then turned around. I caught up to Nikki and Andrea on the way back, then did strides to finish with 5.

Today I did the DMR with Nikki, Grace, and Andrea.  About an hour before the start, I warmed up with Nikki and Andrea. I did 20 minutes and then got my uniform and spikes and headed over to the checkin area.  We did strides and drills in there, and planned on more strides down at the track.  Today we were being walked down to the track since there were a lot more events going on.  Nikki started us off ok in the 1200, Grace had a bit of a diffucult time in the 400 since there were 15 people in the race.  She handed off to Andrea, who fought off some girls and got the baton to me just ahead of another girl, and not too far behind another.  I steadily caught up to the girl just in front of me and passed her, then a little further up ahead were two more girls behind a larger pack of girls.  I knew I could catch these girls, but I needed to not go crazy with my pace trying to do that at the beginning.  I gradually closed the gap on them throughout the race.  When I got to the 600 mark, I heard Kep say 72, so that must have been my split from 200 to 600.  I glanced at the clock for my other splits at each lap and got 77, 75, 72 for the last 3 laps.  Kep got my splits a little differently, saying I opened in 70 and then ran 75, 74, 73 I think. The 800 splits were 2:25 and 2:28, meaning I ran a 4:53 which is a new PR for me!  WIth 400 to go I kicked and caught up to one of the girls I had been closing on since I got the baton.  I passed her and kept going, then with 100 to go I could hear her coming back but I held her off and finished our team in 11th.  I think out final time was 11:46, I don't really remember...  I cooled down 3 miles with Andrea, then we approached Kep... Next year he expects more out of us.  

Comparing this race to the one on Thursday, I felt like I ran smarter than on Thursday as far as not going out too fast.  I think I let up too much in the second lap, otherwise I might have been able to catch one more girl.  I should have had more confidence because of my 1500 earlier this season.  But not really knowing what my splits were, or being able to run with other girls, there is a lot to consider.    

Finished my last final this morning!  Then went for a 10 mile run, out on the fruit loop route and up Emigration Canyon, and back.  Then I lifted with Hilary.

This morning I did a workout at Liberty Park with Bekah and AuraLea.  We warmed up a little over a lap in the park, then did our usual strides and drills.  I was super sore from lifting yesterday morning (that's what I get for taking two weeks off from that...) so the strides hurt!  Not to mention just running, but strides especially.  The workout was 15 10 5, with 3 and 2 minutes recovery.  On the 15 I decided to try and go just sub 6, not sure what my body could take right now and wanting to be smart with the 10 and 5 left.  I came through the mile in that one at 5:54.  I started with Bekah on that one, which was good to get a feel for the pace, but she was feeling a better day today so when she took off I just had to focus in on my pace and not let hers distract me.  Same with on the 10, I started with her and then let her go.  I think my mile on that one was 5:47.  On the 5 I came through half mile in 2:52.  When we were done, we did four 25 second strides.  Those hurt the worst!  Then we cooled down a lap, and I added on just a bit more to finish with 11 total.

Today I ran xarT with Hilary.  This verion of the route included going to the drinking fountain in City Creek, and then down Memory Grove.  Hilary ran up South Temple with me to about 600e before going to catch xarT, then I was on my own the rest of the way back up to campus.  Afterwards I saw Tim for a massage.

This morning I went up to Pipeline with Hilary to go for a trail run. We went out to the end of the trail and back, and I added on up the road and back to get a full 10. Back at campus I did my second lift of the week.

This morning Bekah and I had a workout at the track.  We did the usual warmup and strides and drills.  The workout was 20 by 200, same as several weeks ago. Kep told us to try and go 41 for the first ones and about 8 or 9 seconds more for the recovery, or about 90 for the 400s.  As the workout progressed then we could go 40 and 39s.  Bekah and I decided to trade the inside every 4 laps to help us keep track of how many we had done.  The first few we hit 40s, and they felt ok.  The next mile I picked it up and we were hitting about 89s for the laps.  As the workout went on we hit a few 88s and 87s for the lap splits.  I was having a harder time picking it up on the fast 200 part, staying around 39 and 40 for most of them, maybe one 38 in there.  I think Bekah had a harder time on the recovery part, and had to take a few laps cutting the corner.  After the 17th one she caught up to me and stayed with me on the 18th one, which really helped me finish the workout since I wasn't sure I could do all 20.  My goal was at least 2 more than last time.  I am amazed I finished the whole thing!  But I am in better shape than several weeks ago, so that was a huge factor.  For cooldown we did a loop off of the warmup route and ended with 9 total.  Then 15 minutes in the ice bath.

This morning I went for 11 miles to end my week at 60.  I ran past Sugarhouse and through the streets on the cemtery loop, on 3300s going up to 2000e and over to Keller Lane and up to 2300e for a minute before turning around.  I ran back mostly on 2000e until I cut back down to 1700e at the freeway.  My body definitely felt tired, that may be from yesterday's workout or jumping 20 miles from last week...  Also the wind was carrying lots of stuff around today and my eyes got hit a lot!  Not fun.  At least I have eyedrops at home :-P

This morning I went running with Hilary and Nikki.  We ran xarT, and took the capitol way and behind temple square and to the library trax station.  Got the last quarter mile running from the station on campus to the locker room.  Lifted afterwards.

This morning I had a workout at Liberty Park with Bekah, AuraLea, and Nikki.  We warmed up around the park for about 15 minutes, then did our usual strides and drills.  The LD threshold workout was 24 minutes, then five 30 second strides.  Kep told us to go easier the first 12 minutes, then make it about 100-200 meters farther the second 12 minutes.  Bekah and I started out too fast, at 2:50 for the half mile (just going off of the painted lines and dots, I didn't look on my Garmin to see if it was actually .5, but still...) We came through the mile line at about 5:50.  Bekah fell back at this point so I was on my own, but I kept the pace ok.  I was at 8:47 for the mile and a half.  Between here and the next mark, Bekah caught up and passed me, but I just focused on keeping my pace and not letting her pace distract me.  At 12 minutes my distance was 2.02.  On the next lap, after the 3 mile mark I started catching up to Bekah, and I did and ran with her for a bit.  After the 3.5 I could tell she wasn't feeling it so I continued on my own, finishing with 4.07 for the 24 minute total.  Bekah, Nikki, and I did strides the other way around the park back to our cars.  I cooled down half a lap with Nikki, then another 3 miles to get to 12 for the day. 

This morning I went running with Nikki in the rain!  We started on the fruit loop route and then took the zoo loop onto Wasatch.  Nikki was with me to 4 miles, then turned around.  I kept going along Wasatch and then on the paved Shoreline Trail just a little bit past the drinking fountain until I was almost to 6.  I ran back to campus along Foothill and finished with 10 total.  It stopped raining on the way back, and didn't ran again until several hours after we had finished :-P  We lifted afterwards, and then saw Tim.

This morning I went running with Hilary and Nikki.  We started out on Foothill and then took 2300e to 2100s.  They were with me until 1500e, then I was on my own for a lap around Sugarhouse and back to campus along 15th and Guardsman.  The team meeting afterwards was only 15 minutes long, which was lame because we had to cancel a distance runner brunch that we had planned during that time...  So looking forward to brunch after the workout tomorrow instead!

This morning I worked out with AuraLea and Bekah.  We did the usual warmup route and strides and drills on the track.  It was raining during our warmup, but settled down for our strides.  It picked up again just after that, but a few reps in it was sunny and awesome!  The workout was three 800s at 10k pace where for the third, second, and third 200 we were supposed to pick up the pace a few seconds and then settle back into the pace as before.  That was hard for me, I was able to start with 40s, get to a 39 for the "fast" 200, but came back in 42s...  I know it is something I need to work on if I want to be one of those racers that can breakaway like that.  My times were 2:43, 2:42, 2:42.  We had 90 seconds rest for those and 400 jog after the third one.  Next we had five 500s at 5k pace.  On the first one I hit 1:37, the rest of them were 1:38.  Recovery on those was 75 seconds, and we used that time to jog 100 meters back to the start.  I was having a hard time keeping up with Bekah on these ones, I think the few days of slower recovery runs as well as higher miles for two weeks again are taking their toll.  We finished with four 300s with 300 jog recovery.  We were supposed to hit around 52-53, but my body wasn't feeling it.  I ran 54, 55, 55, 57.  Took a full lap after the last one and then cooled down 2.5 to finish with 10 total.  After workout we finally got to have our pajamas and pancakes party!  Perfect activity for a rainy day :)

This morning I went running on Pipeline.  Right as I started my run, it started to hail.  I made it half mile before it was hurting my face, so I turned around and ran back to my car to get some sunglasses to protect my eyes.  I started back out again, and the weather got better.  But it was still cold.  I ran all the way to the overlook, then turned around.  With less than a mile to go, I rolled my right ankle... it hurt kinda bad, but I kept running on it.  Putting it in the river sounded really nice!  And I knew I'd get there quicker if I kept running.  It hurt for abou a quarter mile, then eased up.  When I got back to my car it was raining, so I skipped the river.  I'm just going to rest it up and hope it isn't that bad.

Went to the second anual Salt Lake Hunger Games this afternoon.  I was allied with Patrick and a few others, Patrick got 3.6 miles on his GPS watch!  Not logging it in the miles since it was stop and go, but it is important enough to blog about I think!  And because I wanted to brag about getting third. :) Because I'm awesome.  Jk.  But my ankle was fine on the running around, just on slanted ground it hurt a little bit.

This morning after class (short break, but only 3 semesters until graduation!) I went for a run.  I ran the fruit loop route to Sunnyside, and I would have liked to go up Emigration Canyon but the wind was too cold!  So I went above the zoo onto Wasatch instead.  I continuted until it ended and then took the paved Shoreline trail almost to the first freeway overpass.  Then I took Foothill back to campus to finish with 10 total.  Afterwards I got my first lift in for the week.

This morning I had a workout on my own since I'm racing Sunday and the other LD girls and the MD girls are racing Saturday.  I did the usual warmup and strides and drills, then the workout.  It was three 1k thresholds with 40 seconds recovery, then five 200s with 200 jog recovery, and a progressive 2400 starting at 98 and ending in 78.  On the 1ks I hit 3:40, 3:37, and 3:41.  On the 200s I went 36 for the first 4 and 35 on the fifth one.  For the progressive 2400, today was the best one I have ever ran!  My first lap was 1:37, about 3:11 at 800, don't remember the next one but the mile was 6:06 and the split was 90 like it was supposed to be (though I started fast on this one, for some reason in my mind I was thinking 88 was what I was supposed to hit) so I started the next one too fast as well thinking it was supposed to be an 84, but I recalculated and realized it was supposed to be an 86.  Came through at 7:28, 82 like it was supposed to be, for the next one, and finished in 8:46!  So the 78 I was supposed to hit!  What a great day :)  I cooled down 2 miles to finish with 9 total.

This morning I went running at Liberty Park so I could run where it was flat and not on pavement.  I think I did 5 laps and a little extra, I wasn't really counting, just running until my Garmin had 7.  

This morning I had my final workoout pre-conference!  I did the usual warmup and strides and drills at the track.  There were a few people running on the track when I was ready to get started...  I know people are angry with the gates that our coach put up to help preserve the track surface, it seems that some people think coming during track practice is the solution...  I didn't mind them being there, as long as they kept lane 1 clear.  The people working out when I started obliged when Kep politely asked them to move to 2.  My workout was four 500s and four 300s, 300 recovery on all.  My times on the 500s were 1:36, 1:35, 1:36, 1:37.  I think I started off too fast on the first one and couldn't pick a rhythm to go with.  But my times were still pretty close so each other so still consistent.  Onthe 300s I ran 54, 54, 53, 53.  On the third one there was another guy at the track running in 1...  I yelled "track" but he didn't move, so I just went around.  He was not happy when Kep asked him to move to the outer lanes, but left after one more lap so no longer our problem.  There was another situation a few weeks ago where someone was mad when the coaches asked them to move.  Most people probably wouldn't go play flag football in the middle of a college football practice, or go out on the rink during hockey practice, shoot hoops during basketball practice, the list could go on...  It is just irritating that some people don't hold the same regards for track.  For cooldown I did just over 2 to finish with 8 total.  I saw Tim afterwards, my hips/glutes are kinda tight.  Then I did normatech for about 20 minutes (it feels like it never stops, because after it hits the set time it still ends the cycle that it is on).  

After arriving in Pullman, I went for a run from the hotel.  I found a paved walking/biking trail which was nice to run on.  I did 7 miles total.

This morning I did my premeet along the trail I found yesterday.  I went out 2 miles and then did strides and drills part of the way back, and then ran the rest of the way back to the hotel.  Competition starts today, I'm excited to cheer on my teammates!

An hour before my race I went for my warmup.  I did about 2 and a half and then started my strides and drills in the warmup field by the tents.  We had to be on the track pretty early so I saved some of my strides and drills for down there.  There were originally 55 girls signed up for the 5k, but 22 of them scratched.  Prior to the race, Kep had told me that I should wait until at least 5 laps in before trying anything, and that with 5 to go I needed to be going.  He thought that maybe some people would go with 2 miles to go, and if they did I should go with that group since I am more of a strength runner than a kicker.  I was hip 2, so when the race started I got out well.  I sat behind a UW girl, a Colorado girl, and an Oregon State girl.  The first lap was 81, we were 2:40 through 800.  Nobody was trying to pick it up, so I was happy to be in the place I was and making the other girls do the leading.  Nothing happened during lap 3 either.  We were I think 5:24 through the mile.  Kep told me to be patient until lap 6 at least.  I went through another lap, and then on the home stretch I broke out and moved up.  Nobody came with me.  So I was by myself about 10 meters in front of the pack for the next 3 laps or so.  On the back stretch of 4 laps to go, everyone decided to move so I got passed a lot.  My split on that one was a 78, I was trying to respond to them coming up, but they were running 75 and I don't have that kind of speed change in me.  Something I need to work on, since I know I can run a sub-5 1600.  The next few laps were hard, I was trying to compete the girls who had caught up to me but couldn't quite pass me, but I couldn't hold on as long as they could since I tried to respond when the other girls came up.  With 1000 to go I was out of focus and just trying to fight through the pain, but that wasn't going so well.  With 1 lap to go I was able to pick it up again, and with 200 to go I pulled out a good kick and caught at least 3 girls.  My time was the best of any time I've run at conference in my career, which was hopeful.  Thankfully, Kep had also told me before the race that whether I scored or not, it wouldn't change our team position.  :)  He wasn't mad at me for the race.  It was a good practice experience for preparing for regionals.  I was able to learn a lot from this race.  For one, if I'm going to break away, I should actually make sure that I am keeping opening up on the chase pack rather than opening 10 meters and keeping that for a few laps.  I am disappointed that nobody else came with me when I broke away, the non-kickers gave this race to the kickers.  I am glad I did something about it, even though I needed a better follow through on the move I made.  I have to say I think conference is one of my least favorite meets to try and run a good race at since it very easily gets turned into tactical, kickers races for place rather than anyone trying to go for a good time.  For cooldown I ran to the horse track and ran a few laps on the grass and ran back to the stadium for 3 total. 

This morning after class I went for a run from campus.  I ran out on 11th and up City Creek.  I turned around at 4.5 and ran back to campus.  Lifted afterwards and then took a 15 minute ice bath.

This morning I met Bekah at Liberty Park for a workout.  We did the usual warmup and strides and drills, then Kep showed up on his bike to ride alongside as we did the workout.  The threshold was 3 x 1 lap with 2 minutes recovery, and then four 30 second strides.  Kep told us to make sure our first one was relaxed so we could pick it up on the last 2, since this will probably be what the 10k will be like at regionals next week.  On the first lap I hit 8:36, on the second I hit 8:31, and on the third I hit 8:26.  Bekah and I were together for most of them, but on the last half mile on the third lap she picked up the pace and I wasnt' feeling it so I just focused on mine and finishing.  Then we did our strides and a lap cooldown to finish with 9 total.  After that, I saw Tim for a massage and then did normatech.  My calves are the worst they have been all season, and my legs are just starting to hurt in general.  Just need to make sure to be taking care of myself these next few weeks and then I can take my break.

This morning after class I went for a run.  I did fruit loop, then zoo loop, then continued on Wasatch until Thunderbird and then ran back to campus along Foothill.  Finished with 9 total, then had a nice long stretch and got my second lift in for the week.

This morning I ran out on 1500e to Sugarhouse.  I did a lap and a half around the perimeter, then continued out on 1700e and down Parkway avenue, doing the first part of the cemetery loop.  When I got to Zenith, I ran up to Imperial Street and then headed back north towards home.  It is getting unpleasantly hot running at 9, I might have to start getting up early :-P  But I love summer, and getting up early each day means I have more time to enjoy everything about summer!!! :) Average pace was 7:16.

This morning I had a workout with Bekah at Liberty Park again.  I wanted to go sorta early since I figured Saturday morning might be kinda packed, but I didn't know it was going to be raining :-P  but it was nice to go early and be done early.  We warmed up around the park and a little extra, then did our strides and drills down the middle of the park.  When Kep arrived, he told us the changed workout from what he had told us yesterday.  The new workout was 3 laps, the first lap being a constant pace, then on the next half mile dropping 4 seconds and holding that pace through a mile, then dropping another 4 seconds for the next half mile and holding through the mile, and once more for the last mile.  We started the first mile and a half at about 3:09 for the half miles.  The next half mile was 3:04, we picked it up a bit too much.  During the second half  of this first mile, Bekah got a gap on me and I was pretty much on my own for the rest of the way.  I came through the mile in 6:08, so I had only picked up about 2 seconds more than I was supposed to.  I went too fast on the next half mile, I hit 2:56 when it should have been 3.  Then I relaxed too much on the second half of that one, and split a 6:03.  I don't remember the half split for my last mile, but the mile was 6:00.  Not a perfect workout, but maybe messing up the paces made it more like what that 10k will be like next Thursday! :-P  We then did four 25 second strides, and cooled down just under 2 miles to finish with 9.5 total.

This morning Bekah and I had our final workout before regionals!  We did the usual warmup and strides and drills, then Kep gave us the workout.  It was an 800 at 81-82 pace with 3 minutes recovery, then 6 or 7 400s with 90 seconds recovery, going down a second every 2 reps.  I hit the 800 in 2:42 with even splits, then we took a lap recovery before starting the 400s.  Kep wanted this to be a very relaxed workout and stay aerobic, so the 400s weren't supposed to be fast.  I hit 83, 81, 79, 80, 78, 77.  I alternated 200 and 100 jog recovery on those.  Then we finished with some fast 200s, I hit 35 on both of them.  We cooled down 2 miles and felt great!  I had to tell Bekah to relax since we were pushing sub 7 pace!  Afterwards we stretched and I did a 13 minute ice bath.  We leave for Arkansas tomorrow!

This morning after class I  went to Liberty Park for a nice flat run on the grass.  I did a little over 3 laps around the outer perimeter.  My average pace was 6:43!  I'm pretty sure that is a new record for me.  I'm excited to compete at regionals and to go into the race knowing I am ranked just a few spots away from the top 12. :)

In the evening after arriving at our hotel I went for a run with Bekah.  We ran to a paved trail by the railroad tracks and ran about a mile along that before turning around on it.  While we were heading out, a train car came and it honked SO LOUD!!!!!!!  And it kept honking.  My ears still hurt.  That was the scariest part of the trail.    

This morning, Bekah and I went for our premeet with Kep.  We ran down to the paved trail by the railroad, but this time we went the other way.  We ran out 2 miles and then turned around and ran back to the hotel.  Then we did strides and drills on the street.  Ice bath, coming soon.

This evening after watching the 800s, I started my warmup.  I just stayed near the track and ran around the parking lot area.  After about 20 minutes, I went up to the field for athlete warmup and did some strides and drills.  After those, I got my spikes and walked over to the final checkin with Kep.  The race plan was to settle in and not be moving around and up on the outsides and getting shuffled back, like what was going on last year.  Bekah and I got our hip numbers and then the officials walked us out onto the track.  We did a few strides on our way over to the line.  Bekah and I both got to start on the main waterfall line.  When the race went out I just went for an inside lane and ended up at the line between 1 and 2.  There was a lot of shoving going on, so I just had to be careful not to fall.  Our first lap was around an 87-88.  The next few laps still included a lot of shoving.  Someone was stepping on me and I almost fell, but fortunately I caught myself.  An Oregon girl elbowed me while cutting me off, so I elbowed her back and got back in front of her.  The next lap she cut in front of me and I was close enough to step on her ankles, so I might have punched her in the back.  We came through the mile in about 5:42 (I could be wrong, I wasn't really paying attention to time anyway).  There were a lot of splits around 83.  This was faster than what we had thought it would be, but we just went with it.  Between 2 and 3 miles into the race, some separation had started in the pack.  I was pretty far back, so I had to make a few moves on the straight parts to move up and work on being up to the lead group.  It was while doing this that I sorta realized I had let myself be too far back in the pack for too long.  Still, I just did my best to keep moving up one spot at a time.  I could hear the announcer naming Bekah in third for several laps, so I was really happy to hear that she was doing well at least.  During the next few laps, Kep was telling me not to press, and saying "cooldown" to me, meaning that I just needed to fade until the finish so I wouldn't wear myself out too much more and that I'd still be allowed to compete in the 5k on Saturday.  I really wanted to quit, so part of me was hoping that I could throw up so that I could drop out and have that as an excuse and still be elligible to compete Saturday.  But I also knew I wasn't racing hard enough to puke, so I just kept running.  With about 4 laps to go, I knew the leaders were behind me and about to lap me.  I was hoping to see Bekah, so I could encourage her on, but she never came.  With 2 laps to go I picked it up a little bit (not like crazy, there wasn't really anything to gain or lose) just for the practice of picking up pace.  I caught a few girls, and then going into the final lap I passed one more girl and then eased up, at least until the final 100 when I thought I could hear somebody coming.  Going down the final 100 I realized Bekah was just 2 places in front of me, I was sad to see that she had crashed and fallen back so much.  This was hard for both of us as we had been hoping to do so well.  I shouldn't have assumed it'd be just like last year.  This race was an honest race, and I didn't come ready to compete in one.  I let myself think it would be easier than it really was, and was careless going out and was not assertive with getting into a good position at all.  We are really glad we didn't scratch out of the 5k now, that is for sure!  We cooled down in the parking lots, I did 2.75 to finish at 12 total.    

This morning Bekah and I went for a run down on the trail we ran Wednesday morning.  Surprisingly, our legs didn't hurt that bad!  But our stomachs did.   We ran out to the 2 mile mark like Wednesday and then came back.  I wanted to go longer, so I continued on my own on the trail the direction we ran the first night we were here.  Hopefully with another day our stomachs will recover and we can make a good comeback in the 5k!  The place we ate dinner at on Wednesday is highly suspect for how we felt and performed last night...

About an hour before our race, Bekah and I started our warmup.  We did about 20 minutes before going back to the field for strides and drills.  I made sure to take my time and stretch out well, I had just a few tight areas.  I did a few strides after stretching and they felt much better than before!  We grabbed our spikes and headed to the final checkin 15 minutes before our race.  We were in heat 1, so we hoped that meant ours wouldn't go out crazy fast.  I was hip 4, so I was able get the second spot in lane 1 going out.  At the breakline, a bunch of girls from the waterfall start got ahead of my pack, but it was such a tight pack that I wasn't too worried, I just needed to focus on not falling or anything.  For about a mile I just stayed where I was at, then in the second mile I moved up and around on the outside.  For the next few laps I was in about 6th place.  The effort to be up here was hard, but I just let the pack pull me along.  I knew I needed to focus so I could stay up there.  To my left was Jessica from Stanford, coming up on 6 laps to go she tried to get out but I kept her in.  She did the same thing the next lap, but I wasn't able to keep her boxed in this time and she got out and picked up the pace.  This is when I fell off the pack.  From then I was determined to at least catch some of the girls who were also fallen off the pack.  I caught a few, and finished 15th in my heat.  Here is a link that has everyone's splits in my heat http://results.flashresults.com/2014_Meets/outdoor/05-29-NCAAWest/027-1-01.htm Not bad except when the pack dropped me...  For cooldown I did 3.5 miles, it took me exactly 30 minutes!  I am amazed I was able to run this race after doing a 10k only 2 days prior.  I hope that I can remember what the races felt like this year and be able to apply the knowledge that can be gained from them to future races, especially regionals next year.  

Short easy run to Bonneville Glen for a little over 2 laps and back to get 3 miles.  I am exhausted from racing and from a long day of traveling yesterday.  Not to mention all of the schoolwork I have to makeup from missing last week...

This morning I ran to Sugarhouse for a loop on the outer perimeter and home to finish with 4 miles total.

This morning I went running with Jesse at Liberty Park.  We did a lap on the outer perimeter and then a lap on the woodchips.  

This morning I went running with Jesse again at Liberty Park.

Three miles at Liberty Park with Jesse :)

3 miles at Murray Park with Jesse :)  We did two loops that his running group usually does, then walked back the last part of the second loop after we hit 3. :)

3 miles at Liberty Park on my own.  

This morning after class I went running at Sugarhouse Park with Jesse :)  We did 2 laps around the perimeter, then stood in the sprinklers :)

This morning I ran to Sugarhouse for a lap around the perimeter and then back home.

In the evening I went for a run to wrap up a long day!  I ran out 2 miles and back.

This morning I ran up 1300s to Foothill and then over to 1700s and down.  I cut through Wasatch Hollow, which was where I hit 3 miles, then I walked home from there.

This morning I ran towards Sugarhouse and then did the cemetery loop route minus the part in the cemetery.  I reached 7 at about Garfield School and enjoyed the rest of the way as a walk home :)  Average running pace 7:22.

This morning after class I ran out on 11th Ave for 2 miles and back.  I thought about lifting afterwards, but decided that a burrito sounded better. :)

This morning after class I went for a run on Foothill.  I turned at 1300s and ran back along 2100e and connected back on to Foothill.  Short lift afterwards.

Took today off.  My right hip/glute was bothering me.  That always seems to happen a few weeks after track season ends :-P

Lifted again today and then ran for 30 minutes on the underwater treadmill.  My body is tired!

This morning I ran to Sugarhouse for a lap around the perimeter and back home.

2 laps around the perimeter of Sugarhouse with Jesse.  We're getting married in 1 week!!!!!!! :)

Despite feeling sick and sleeping all day yesterday, I had a good run today!  I started at Cottonwood Complex and did a loop on the road to 3900s and 1100e to 4500s back to 1300e, then did some of the old region course.  Average pace was 7:27.  Started feeling sick again after, so I went home and slept some more.

This morning after class I went for a run up on Shoreline trail :)  I got on the trail by Red Butte and headed towards Drycreek.  On the way out I almost stepped on a snake!  But I didn't because I looked down to see what that dark thing was on the trail.  It was alive, I saw it's tongue move.  It wasn't a rattle snake, thank goodness.  It turned around and went back into the grass.  I'm kind of amazed that for the many years I've been running on that trail, the only times I have ever seen snakes were last fall and today.  Maybe it is a trend.  Or maybe it is because I used to go a lot earlier in the mornings when it was cooler, and the snakes didn't want to come out then.  

This morning I went to Murray Park to go running with Jesse :)  I did 2 laps and then added on what I needed to get to 4 making a loop by the soccer field.

After finishing a trig exam, I went to Liberty Park for my run.  I started with a perimeter lap of the park, then went out on 500e to 2100s and back to the park, then finished the perimeter lap.

This morning I ran to 2100s up to 2100e over to 1300s and home.

This morning I ran up 1300s to Wasatch and above the zoo.  Then I ran down Sunnyside and home.  Then Jesse and I got married!!! 

Tonight after class I went running with Jesse in Bountiful. We ran up to Bountiful Boulevard (so steep, and my lungs hurt so bad since I got a cold or something Sunday morning!) then to 1800s, down to Davis Boulevars, and back to our starting point. Then we did the last half mile with some of the kids. This run felt uphill both ways! It felt so good to be done.

This morning after class I went for a run. I ran out on Foothill, turned down 1700s and took 2100e back to campus.

Finally bought some vaporub last night, my chest felt so much better on my run today! I went to Murray Park for my run. I did a lap around the perimeter and then did strides in the field where Murray Invite starts/finishes. After 6 strides I was done, so I did another lap around the perimeter. I finished by the office building to see about doing the 5k on the 4th, but the deadline was yesterday. Oh well, I guess I get another year of being normal on the 4th. :-)

This morning after class I ran out on Foothill and up Sunnyside to the Shoreline trailhead across from the zoo. I took the lower part of the trail back to campus. Thank goodness there is a drinking fountain by the new museum, the one by Red Butte wasn't working. Lifted when I was done.

This morning Jesse and I went running in our neighborhood :-) 4 miles, then a day packed with food and tubing and more food :-) then fireworks at Sugarhouse.

This morning I took Jesse up to Pipeline for his first time!  We went out 3 miles and back.  We saw a lizard!  It was cute, but probably also a sign that we should get up and go running earlier so it isn't so hot... The first 2 miles were ok, as the shade kept the trail cooler than everywhere else, but out in the open it was hot!  And the 3rd mile felt like it was forever!  Same with the 4th.  But I was looking forward to getting back to the bridge, I had this brilliant idea to douse my shirt and put it on to keep me cool!  It was awesome!  If I had thought of it sooner I totally would have done it at the river before getting on the trail!  And maybe again at the bridge on the way out.  I might do that more often now. :)  Good run.

This morning when I was walking down to the locker room to go running and wishing I could talk to Nikki because I was feeling awful about a test I just took, I ran into Nikki and Becky just leaving for their run!  Even though they were already started, they said they would wait for me to go with them :)  Hooray!!!!  We ran along Foothill to Sunnyside and then up through the golf course.  Someone blocked off part of the trail by dumping a bunch of branches right next to a "No dumping" sign...  Lame.  But it didn't stop us!  We continued on Wasatch until just past 2100s, then turned around.  I wish I ran more with my teammates during the summer, since they are a few weeks ahead of me on training they actually need more miles than me for a change!  We lifted when we were done.  And now I'm exhausted :-P

This morning after class I went for a run from campus.  I went out on Foothill to Sunnyside, then above the zoo and to the golf course.  I decided to cut through again, just north of the tennis courts.  After getting through the parking lot on the west side and onto the trail again, I saw something wiggling on the ground.  It was a teeny baby animal!  It was brown and fuzzy, and just wiggling!  I am guessing it was a baby squirrel since there are a lot of squirrels in the bushes there?  But I didn't see a mommy anywhere!  Curled up it would be just a little bit bigger than a quarter, it looked about as wide as my pinky finger.  I wish I had brought my iPod to take a picture!  Though if I had been listening to music I don't know if I would have noticed it.  After a few minutes of staring at the cuteness I continued my run back to campus. I did strides in the field east of the institute and finished back at the locker room with 5 and a half.  

This morning I went running at Wheeler Farm.  Haven't ran there in a while!  I did a loop around the perimeter like we used to do in high school, even doing the part where we hop the fence into a corall, run through it, and hop another fence!  That didn't feel good on my ankle.  Actually it hasn't felt great since yesterday, doing strides in the grass field irritated it.  Gravel or more solid dirt trails don't bother it though. Not sure how well trying to run a cross country course would go right now.  I did about another 2 loops, each different from the first one.  

This morning after class I went running with Nikki!  We ran down 11th Avenue and then down Memory Grove, and back up South Temple.  We cut through campus when we got back to finish at 8 total.  Then we started watching the final episode of The Office!  But then the internet stopped working, so we decided to go lift.  While doing the 25lb plate circuit, my right hip and lower back flared with pain!  It hurt so bad I knew I was done.  Nikki walked me to the training room, carrying me for the last part even.  I did stem and ultrasound and it felt a little better.  It felt a lot better after a hot shower later!  After getting treatment and when Nikki was done lifting, we went to her house and finished watching The Office!  So good!  Time to find a new show?

This afternoon between babysitting and more babysitting I went to campus for stem and ultrasound on my back.  Then I went running from my parents' house.  I ran along 1500e to 900s, up to 1900e over to 2100s and home.  I had 5 minutes to spare before babysitting again.

This morning I went running in my neighborhood again.  I ran down 4100s to 3600w, then ran to 5400s and down to 4015w.  I thought about running to the oval!  But I run there enough in the winter so I decided to pass.  Ran back to my place to finish with 8 total.  My hip/back didn't hurt at all!  

This morning after class I went for my run. It was only 9:00, but it was hot! I needed my iPod to get through this one. I ran down 11th Avenue and into City Creek to get a drink at the fountain, theb down Memory Grove to get a drink at that fountain. Then I ran to the stairs that are I think 4th Avenue, and took that all the way back to campus.

This morning Nikki and I beat the heat and went running at 6:30 in the morning! Myfirst quarter mile was to the lockerroom ssince I was late. Then we ran out on Foothill and up Sunnyside to go through the golf course. We continued on Wasatch until it ended, then just had a little bit on Foothill before turning around. We ran back to campus the same way, then I got the last quarter running back to my car trying to be on time for class.

This morning I went running with Nikki and Kenzie.  We ran 11th Avenue into City Creek Canyon.  Kenzie turned around at the fountain, but Nikki and I went up another mile and a half in the canyon before turning around.  Then we continued on the road out behind the Capitol, and down Main Street, took North Temple up to State Street, and finished with 10 at the Trax station by the library.  Longest run I've done in a while, it was exhausting but felt great!

This morning after class I grabbed my iPod and went for a run from campus.  I ran the fruit loop route to get to Sunnyside, then went up above the zoo and onto Wasatch.  I took Wasatch until it forked and went down to Foothill, then took Foothill back to campus.  Back rehab afterwards.

This morning I went running on Pipeline.  I did 4 miles out and back.

This morning I went running at Murray Park with Jesse.  We did two laps around the perimeter, then I did another lap on the road before coming back into the park for another mile to finish with 7 total.

This morning I went for a run along Foothill to Sunnyside, then up Emigration Canyon until I was at 4 miles, and back.  On the way up the canyon I saw a snake on the road and it startled me!  Then I thought its' head looked like it might have been squished (didn't look too closely) so decided it was dead.  But I didn't see it on the way down... 

This morning I did a workout with Andrea!  We warmed up from the locker room on our route to the track.  The gates weren't open on the track like Kep said they would be, but doing our first workout and it being a threshold, we didn't really mind being out in lane 4.  After the usual strides and drills (took both of us a bit longer to remember which order the drills were supposed to be in!) we got started on the workout.  It was six 800s between 3:05-3:10 with 40 seconds recovery.  We took turns leading which was nice too.  Our times were 3:12, 3:08 (started too fast on that one, but everything else was even), 3:11, 3:11, 3:09, 3:09.  We cooled down across North Campus again and then in the bailiff until we were at 8 miles.  Awesome first workout back!

This morning I went running with Nikki!  We did our same 10 mile route as last week.  Even though we started at 7:30, it was already hot!!  At least when we were in City Creek we were able to have the cool temperature of the canyon.  15 minutes standing in the ice bath afterwards.

This morning I went running with Jesse at Sugarhouse Park. Then we went and watched the parade on TV with my mom and sister :) Next year I am thinking I might do the des news half... Or the full, if I'm daring. We'll see where I am next year. Happy Pioneer Day!

This morning I did 9 miles at Liberty Park.  My right heel has been bothering me.  Not while running, since my running shoes have cushion, but barefoot and in just about any other shoes it hurts.  And a bruise has appeared on the side of my foot.  So I did laps around the perimeter.  It hurt at first when I got started, but felt better as I kept going.  Then it flared up again around mile 4, but I kept going.  It doesn't hurt enough to not run.  I went and saw Heather afterwards and she gave me some heel cups to try.

I wore the heel cups in my running shoes yesterday just for walking around, but it made the heel pain worse.  So I left those out when I went running this morning.  My foot felt better than yesterday, just a little bit of pain a little bit of the time.  I did a bunch of laps at Wheeler Farm until I was at 9 miles.

This morning I ran 10 miles with Nikki.  We did our City Creek to Trax route again.  We could see the train passing by as we were just getting to 4th south on State Street and we thought we were going to miss it, but then the train got stuck at a light forever and we made it!  Yay!

This morning I did a workout at Liberty Park.  After warming up about 2 miles and then strides and drills, I got going.  The workout was three by 1 mile at 6:20-6:30 pace with 1:15 recovery.  I thought it shouldn't be too bad considering how last week's 800s felt, but I was wrong.  My sense of feel for pace is way off right now.  The first mile was 6:35.  The next one was 6:30.  The third was 6:22, but the splits were definitely not even...  Workouts are so much nicer when you have a teammate helping you out!  On the first two I was on pace at the half mile, I think I just eased up too much on the second half because I didn't want to put forth more effort.  Or I am just being too hard on myself for the first longer workout back.  It really wasn't that bad I guess...  I cooled down a mile and a half to get to 7 total.

This morning I went running with Nikki.  It was nice that it was cloudy, even though it was still hot and humid at least we didn't have the sun cooking us!  We ran down Foothill to 2100s and down.  Between 2300e and 2100e we saw some little critters on the sidewalk!  They were about the same size as the one I saw at the golf course a few weeks ago, but these ones were gray and had long tails.  Maybe they were baby rats.  Using sticks we pushed them onto rocks so that we could set them off of the sidewalk so they wouldn't get stepped on.  There were two of them.  Then we kept running.  We ran down to 700e and then over to Liberty Park.  We did a counter-clockwise lap and then to 600e and back to 700e, to go to the 900e Trax station to finish with 10.  Then we took a 15 minute ice bath.

This morning I went and helped out with the high school cross country camp that the U does.  I drove some of the kids up to Pipeline, then Kep had me lead a group of boys out on the trail.  I went out 4 miles with them and then ran back with Hannah.  Iced in the river below the knees for a few minutes afterwards.

This morning I finished my last final!  In my rush to get to school on time, I didn't have the best breakfast.  Lemonade to wash everything down was the worst, so 1 mile into my run I was puking.  I decided to be done and just walked back to the lockerroom.

Laps at Wheeler Farm this morning until I was at 7.  Off to Vegas to start a real honeymoon!

After a long day of traveling, which included a layover in Salt Lake (flights were cheaper from Vegas),  Jesse and I arrived in Honolulu!  After dinner we went for a run.  Since we are staying in Laie, we did two loops to BYU-H and back, and two loops to the temple and back.  Super sweaty and moist thanks to the humidity! :) so happy to be on a real honeymoon!

This morning after enjoying a sunrise on the beach, Jesse and I went for a run :)  We ran to a community bike trail that runs along the Kamehameha Highway and went out for a bit.  Just past a mile in, we passed a state park so decided to run through there.  It was a campground, and the beach was right behind it.  It was beautiful.  By the time we were back out on the highway, we had added on another mile.  We kept going out a little bit more before turning around.  This was a really nice trail, and it was also neat to see so many kids riding their bikes to school on it :)  What a lovely community :)  Hawaii is awesome :)  We saw a lot of geckos on the last part of our run.

This morning sleep sounded better than running.  So I waited before getting up.  When I was getting ready to run after breakfast, it started raining!  So Jesse and I drove around the North Shore and to the Dole plantation for some Pineapple ice cream :)  The afternoon was spent boogie boarding :)  and I saw a turtle!   After dinner we were getting ready to run and it started to rain again!  But we went running in it anyway.  We did the BYU-H loop and the temple loop, Jesse did one of each with me and then I finished on my own and added on to get to 5 total.

After watching another Hawaiian sunrise with Jesse, we parted so I could get my run in.  I ran out 2.5 miles on the bike trail by the highway, then on the way back did 3 minutes on 2 minutes off.  I made it through 3 full sets and then was at about 2:30 on the 4th on part when I got back to the house.  Today's fun included paddle boarding at Kualoa Ranch.  I got swept away by the current (just past the buoy that marks off the small swimming area designated by the tour group. I was being washed further down shore and was not in real danger) but then I was surrounded by sea turtles!  So for the afternoon we went to Waikiki to go snorkeling on a boat tour that took us out into the water and stopped above a reef where we could see turtles stopping for fish to eat the algae off of them :)

Hopped over to Kauai today hoping that the weather would be better than on Laie as Iselle was going past.  Our hotel had bike rentals, and a nice trail behind it right alongside the beach, so Jesse and I biked 8 miles.  Then we ran 4.  Our quads hurt!  And we accidentally scared a chicken out into the road, where it got hit by a car.  And got up.  And got hit by the back tire of the same car.  But then it got up and ran the rest of the way across the street.  In the moment I felt so bad for the chicken, but thinking about it now I think it was hilarious!!!  Decided 4 miles would be ok and that I could do 6 tomorrow to finish off the week...  

It rained all night and we were on flash flood warning.  I even got texts from the National Weather Service, how cool is that?  They were able to send warnings to all phones in the area without us having to give them any information.  Because it was still raining and was probably going to rain all day, at about 6am Jesse and I booked our flights over to Maui!  Where we did the road to Hana.  In the evening we were not liking any of the hotels we were finding, so we booked the last flight back to Oahu.  After a late arrival and an hour still to drive, I skipped the run today.

This morning Jesse and I ran to Laie Point and back.  That was about a mile and a quarter, then we went along the road towards the temple.  Jesse turned at the roundabout but I continued towards the other roundabout that leads to the paved community trail.  At 2 miles I started a Kenyan.  Mile 2 was a 7:33.  Mile 3 was a 7:03, mile 4 was a 6:35 incuding a turnaround in the middle, and the last mile was 6:15.  Someone on the trail cheered for me on the last one, that was awesome!  I cooled down the last mile and then took a nice cold shower!!!  Today we tried surfing :)

This morning Jesse and I went to Pearl Harbor for the Arizona Memorial and the Battleship Missouri tours.  After returning to Laie, we went on a strenuous hike that lasted all afternoon.  My uncle knew of a trail that would lead us to some waterfalls.  It was uphill for a while, and then very steep at some parts, and very steep and rocky with lots of trees on the part down to the actual river and waterfalls part.  After returning 5 hours later, I decided 2 miles of a run was enough.  Then we made juice out of some strawberry guavas that we had picked on our hike :)

Last day in Hawaii.  This morning I ran on the bike trail again, I went out a little over 3 miles to where the trail pretty much ended, and then came back and added on another half mile out and back towards BYU-H campus to finish with 7.  

Didn't get a chance to run until late at night (Utah time, it was only 7:00 P.M. Hawaii time...).  Because of the lightning, I went to 24 hour fitness to use a treadmill.  They were nice and let me in for free since I had just missed the person who is in charge for membership signup, and I told the guy I was only on the treadmill because of the lighting.  I did 6 miles on the treadmill.  I didn't sweat as much as usual treadmill runs, I must have acclimated well to the humidity of running in Hawaii!

First run with the new freshmen!  We ignored the instructions to go to Sunnyside trails (really just Bonneville gully) and ran Wasatch instead.  We ran out along Foothill and then took 1300s up to Wasatch.  We ran almost to Thunderbird before turning around.  On the way back it was just us seniors + the two Ogden girls, so we ran back through the golf course.  We were cutting it close to be back on time for the compliance meeting (7:30 run with a 9:00 meeting when most everyone is on high mileage just doesn't work) so the other girls just did 2 strides on bailiff with me, but I did 1 more before heading back to the locker room with Sarah to finish with 9.  

This morning we had a long run in Park City.  Like one of our first long runs last year, we had to change course by the mall because of a race that was going on.  We ran together pretty well as a group, getting a 7:42 average on the way out.  At mile 3 as we finish crossing the road and turn on the dirt path, I stepped on some loose gravel and wiped out.  That was slightly embarrassing... But I got up and kept running.  I scraped my right shin pretty bad, and the back of my right side as well.  It helped peel some of my sunburn :-P  It started to sting a little bit but wasn't that bad.  I didn't really evaluate the damage until we stopped at mile 5, when I turned around with some of the girls while a few of the girls went longer.  I ran back the rest of the way with Kenzie.  At one of the water stations that was set up for the race I stopped to rinse my leg with water.  My leg was a little worse than I thought, a lot of scabs instead of just light scrapes like I had thought.  Oh well.  It was a very nice first long run with the group, and Kep was very impressed with the fitness of the group. :)  Our team is going places :)

My right knee started to hurt on Saturday night.  The only thing I could think of that I could possibly have led to it was my fall earlier that day.  I must have twisted it weird :-/  It hurt on Sunday, but as it was a day off I thought I'd be ok.  This morning it felt better, so I went to practice.  I heated up before running, then started the run with the team.  I made it 40 seconds and knew the run wasn't happening.  So I walked back to the training room.  Olivia evaluated my knee and thinks I may have torn my meniscus and that it is catching :-\  I wasn't able to see a doctor this morning, and we have camp all week, so I will have to wait until Thursday to try and get in.  The pool was closed, and I can't bike with my knee the way it is, so I did ultrasound and iced and called it a morning.  

In the afternoon we made record time going to Costco and Smith's and getting up to the house!  I went with the swimming group for the second workout.  I lagged at the back with Kenzie, and made it a half hour.  We swam out 15 minutes along the shoreline of the reservoir, and then back.  Out was a lot harder going into the wake, so the way back was much nicer.  I was exhausted afterwards!  Luckily, Becky had dinner waiting for us back at the house to enjoy right afterwards :)

This morning I was the only swimmer.  Heather took me to Pineview for my swim.  My goal today was to work on my neck position for breathing, and to try putting my face in the water as I moved from side to side breathing.  This was difficult while warming up since I needed to get into a rhythm!  But I tried as I got more settled into the water.  The water felt warmer than the air outside when I got in :)  I can move my head side to side and am comfortable putting my mouth in  the water, but not my nose.  I could do a few breaths at a time but only turning my head to the same side.  But hey it's progress!  On the way back I tried pushing the air our through my nose while under the water to keep water from getting in it.  All good progress!  I did 30 minutes total.  

This morning I went and watched the running girls do their hill workout.  This time Kep inspected the trail for moose and scared the one away before the workout started so the 400 wouldn't be cut short.  In the afternoon I went swimming with Giselle and Hannah.  This time, I could actually move my face through the water and alternate which side I came up to breathe on!  Just gotta time it so I get 3 strokes before coming up.  I did this for a bit, but once I was around the first corner the wake was bigger and I struggled.  I turned around at 16 minutes, and still had to add on 5 minutes back at the start since the wake pushed me along now.  I've improved a lot since Monday!

This morning I went swimming with Giselle.  I did the breathing thing for a little bit, but the top of the water was the coldest so I opted to keep my head a little above so I wouldn't be so cold.  I went out 15 minutes and back.  We're gonna miss swimming in the lake, especially when we are confined to the pool again :-P

My knee didn't hurt at all this morning so I decided I would try heating and biking.  I biked for 45 minutes!  It only hurt if I let my form get sloppy and my knee dropped to the side.  But no more catching and it didn't hurt!  I iced afterwards.  I had a Dr. Appt. in the afternoon and the doctor said because it had settled so much I could start rehab on it soon.  He said the pain was more patellofemoral, same as what I've had the past two years just in the opposite knee this time.

Heated up and did ultrasound before biking for an hour.  Iced afterwards.  I'm going to try running on Monday if all feels well!

I heated up and tried running today!  I started out on Foothill with the team, then turn onto 1300s and ran back to campus on 2100e.  My knee only hurt a little, and that was when running on the grass when I was pushing off.  So I opted for the pavement today for more stability.  Iced afterwards.

Today I went for my run out on Foothill again, and this time went to 1700s before turning and heading back to campus on 2100e.  I finished and did my rehab and icing in time to go watch the team do the workout at Sunnyside.  

Larger group today.  I might be forgetting a few, but the group included Bekah, Becky, Sarah, Sadie, a girl Kailey who is trying out, and Jessica and me.  We started on the fruit loop.  Some people need to learn what a warmup is...  I thought I was really lagging after a week off, but Jessica was at the back with me and said that everyone was going fast.  Probably something that needs to be addressed.  When we got to Sunnyside, Jessica and I went through the golf course and everyone else went above the zoo.  We continued onto Wasatch until 1700s, then turned and ran back to 1300s before cutting down to Foothill.  When we were waiting at the light at Mario Capecchi, the other girls caught up to us.  When the light changed, I think Jessica and I had more energy left... We finished at the track with strides and drills.  Rehab and ice afterwards.  Later that night my lower back was hurting pretty bad, I am not sure if it is from returning to running so quickly after a week off, or if I did something in yoga that I shouldn't have.  

Today I went to Libery Park with Bekah, Becky, and Sarah to do part of the workout.  Warmup pace was screaming.  Really they just started fast and I took a bit longer to be able to get going, but once I was going I was the same distance behind them the whole time because I was going the same pace.  Which I think is still too fast for warmup.  We had 7:03 average by the time we got to the light at the park.  We ran the long way around the park to where we do our strides and drills during cross country.  After warmup we had some time to stretch and then get going on the workout.  The workout was three by 1 lap (mile and a half) with 20% recovery.  After the warmup I honestly felt like I could do one.  I started out with Becky and Kep, and was able to hang on for about the first half mile.  I maintained my pace as I let them go, and finished with 9:35.  Not bad for being prego!  I jogged around a bit for a recovery, then thought about trying maybe another half mile.  Mile and a half thresholds are really long for a first workout... and when the only threshold during the summer were 800s and some awful miles, I'm not even sure how I made it through the full lap!  Becky wasn't feeling too great so she was going to do another half and see how she felt, and then maybe try to make it a mile.  I went with her, we ended up just doing a half.  I hit 3:13.  We ran back to the start then, and then I did part of my cooldown with one of Alydia's girls and then a little more to get to 6 total.  My back felt better this morning and didn't hurt after running, so I'm thinking the pain was probably from yoga.  Back at the training room I did rehab before heading to the football game.

Today since most everyone was traveling, for the afternoon run it was me and Sarah.  She asked if we could run somewhere soft, so I took her up to the trails behind the dorms.  We got on Shoreline at Red Butte and headed south.  We took the trails until a little over 2.5, then decided to turn because it was going downhill again and I didn't want to run back up.  We added on a little more going north and back once we got back to Red Butte.  Then we finished back at the lockerroom for 6.  I did my knee rehab afterwards.

This morning I went and watched my sister race up at Utah State.  They changed the course again.  And they only had 2 port-a-pottys, which weren't even located near the starting line.  They could probably use a copy of that "Race Directing for Dummies" book that Bill has wanted to write...  After Abigail was done racing, I did a mile cooldown with her.  Then I went running with Clayton to his apartment since he goes to USU now.  That was about 2 miles, then we took a scenic route and he ran back to the course with me.  Then I saw Alydia and ran a mile and a half with her, she gave me some great advie on running through pregnancy, so that was awesome :)  Great day.

This morning I started my run from Sugarhouse.  I ran part of an outer loop, then exited on 1700e and did the cemetery loop route.  Coming back to the park I did the other part of the outer loop and finished back where I started for 6 miles total.

It was hot in the afternoon and I didn't want to run, so I went pool running instead.  I did 5 minutes warmup, then 5 sets of 3 minutes on 2 minutes off.  Then 5 minute cooldown.  I did my knee rehab and then went and watched the workout at Liberty.  It looked hard!  

This morning I went running with Lauren and Nikki to avoid the heat in the afternoon.  We ran Trax, taking Memory Grove out of City Creek, and finishing at the library trax station.

Today I went out to Murray Park with the team so we could premeet on our home course.  The women's race is at 3 tomorrow and the men's is at 3:30.  I'm planning on running unattached, that should be fun.  We ran through the course once and then added on a little bit before going up to the starting field to do strides.  Today was a nice temperature, but it is supposed to be hotter tomorrow... hopefully it isn't too bad.  And hopefully I don't get dead last!

I raced unattached at the home meet today!  I warmed up with the group though, we ran the lower part of the course for 15 minutes and then went up to the starting field for strides and drills.  We changed shoes and headed to the line for more strides.  We had a good turnout :)  I started in the box furthest on the left with all of the other unattached runners.  Going out it seemed like I was the very slowest.  With a few exceptions.  But most everyone was ahead.  But my stride speed isn't that fast right now, and I was intending to go threshold pace anyway.  At the 400 my time was 1:25.  At the 1000 it was 3:49.  I found a group and just ran with them for a bit, but then decided the group ahead of us might be a better fit so worked on closing the gap and catching people as they fell off.  My inner sense of pace was right, and my first mile ended up being 6:09.  Gradually I just kept picking people off as they fell off of whatever pack they had started with.  On the lower part as we neared the cannons where we turn around, I started to catch up to some of my teammates.  I caught Kenzie just before the cannons, and Andrea just after.  She tried to stick with me but didn't have the energy to hang on.  I caugt Dana around the playground area, and then caught Jessica as I was making the turn onto the finishing field.  I tried to outkick a BYU girl on the finish part, but my kick is pretty wimpy right now so I wasn't too disappointed that I didn't catch her.  I was happy to have finished!  And far from last place, too.  The average pace on my runnercard said 6:16, so I ran pretty consistently too it seems.  Afterwards I cooled down a mile.

This morning I went to Park City with the team for a long run.  It seemed like not very many people were going very far, since a lot of us were tired from the race yesterday.  So I wasn't alone when I turned around at 4 miles to make it 8 total.  I was with Andrea on the way out, and on the way back we had Sadie and Kenzie with us.  

This morning after yoga I did the Albertson's loop with Nikki.  We stopped twice so she could cut her ankle tape, the second time at 3 miles she just cut the whole thing off.  Despite rolling her ankle in the race last Friday, she still ran the last 4 miles without the tape and did just fine!  Nikki is amazing.

Crazy afternoon.  I was planning on doing the warmup for the workout with the team, so I took Trax with them.  When we got off at 900e and ran about 100 feet, it started hailing!  After waiting under a tree for less than a minute, we decided to wait by the train station so that if the train came back to campus we could just get on.  I wanted to wait 5 minutes, since this is Utah...  The train came about a minute later, and sure enough by the time we got back to campus it had stopped raining.  Still, everyone decided to grab some rain gear, and then to drive down to the park.  As soon as I pulled in, there was lightning.  That meant another half hour before running could occur.  I had places to be and we already had wasted 45 minutes, so I went and ran 4 miles on the treadmill at my parents house.  I think that might also have been a bad idea since I got really hot.  I wish I could have waited until the storm had passed and ran outside where it was cool!

This morning after yoga I went running with Nikki and Lauren.  We ran trax!  I think 6 miles is getting to be too exhausting at this point.  Or maybe I haven't recovered from sweating too much yesterday.  

My legs felt dead today so I went pool running.  I warmed up 5 minutes, then did 5 sets of 2:30 on with 1:30 off.  5 minute cooldown and then knee rehab.

Trax run with the team :)  

This morning I passed on the long run and went to Liberty Park instead.  I found a parking spot on my second drive through and then did 4 miles around the perimeter.  My body hurt, I think I might have to skip Trax next time the team does it.

This morning I ran with Lauren and Nikki to Sunnyside Park for the warmup of their workout.  I ran back to campus to finish with 4 total.  Felt much better than last week!

This afternoon I started my run with the team.  It ended up being me and all the freshmen plus Dana and Kenzie.  It was a good opportunity to get to know them better I think :)  We started on the Albertson's loop. At 1300s I turned with Sadie and we turned again on 2100e and took that and Foothill back to campus to finish with 4.  I need to work on better hydration!  

This morning between studying and going to class I was able to squeeze in a 4 mile run.  I wanted to run on the grass so I did loops at bailiff.  

This afternoon I ran 5 miles with the team.  We started on the fruit loops route, and then went through the golf course once we got to Sunnyside.  At 1300s I turned down with Dakota, Nikki, and Lauren and ran back to campus along Foothill.

I was going to pool run with Giselle today, but I had to pull over and puke on the way to campus.  I went home and slept instead.

This morning I went running with Jesse at Wheeler Farm.  Except that he started fast and then didn't do the loop that I usually do, so I didn't see him until after I finished my 4 miles.

This morning after yoga I went running with Lauren and Nikki.  I was with them until Foothill and 1300s, then I turned and ran down to 2100e to return to campus.

Pool running today.  I warmed up 5 minutes then did 5 sets of 2 minute on 1 minute off.  Cooled down to finish with 30 minutes total.

Today I went running with Lauren, Shaylen, and Sarah for the first part of their run.  We were on Foothill, so when we got to 1300s I turned and ran down to 2100e and back to campus.  My legs felt super heavy.  

4 miles by myself on the bailiff so I could enjoy the soft impact of running on the grass!  

When I got to the lockerroom this morning it seemed that everyone had already written on the board about running early or else cross training, so I added my name to the list and went pool running.  Good thing I went today instead of planning on tomorrow since the pool is supposed to be closed because of the swim meet.  I did 30 minutes, and then did some knee rehab afterwards.  I wasn't as exhausted as after Tuesday in the pool, I think getting 10 hours of sleep last night definitely helped!  Two exams on the same day and growing a baby can be exhausting! But totally worth it :)

This morning I went to Wheeler Farm to go running with Jesse :)  It was sooooo beautiful!!!  Everyone who took pictures last week probably could have gotten much better scenery this time, if they were there in the break between rain.  We did 1 lap and were most of the way through a second lap and then I needed to walk for a minute.  It started lightly sprinkling then.  I needed another quarter mile to get to 3, then we walked the rest of the way back to the car.  At least until it started pouring!  Then we sprinted.  

This afternoon I started the warmup with the team to their workout at Sunnyside Park.  I was able to keep up with them until the light at Foothill, then they took off and I was by my lonesome at the back.  I ran to the park and did a lap and a half around, but my ligaments in the abdominal region were stretching uncomfortably so I stopped and walked over to where the team was and then watched the first part of their workout.  Halfway through, I was getting cold just standing and watching so I started my walk back to campus.  Then there was lightning and it was close since the individual lines were visible!  So I went to Steiner and called my mommy and we went shopping!  Yay!

My back and sacrum area were hurting pretty bad today so I biked for 30 minutes.  Then I took a 15 minute walk around the bailiff to let my legs move a bit.  I think I've probably been overstriding on my runs which led to the sacral pain.  And the weight gain around the middle changes my weight distribution a bit so that probably has something to do with it as well.  

My goal was to do between 2-2.5 miles around bailiff today.  I walked over there and ran a mile but again felt uncomfortable stretching on my lower abdomen right at the mile so I stopped.  I walked 3 more laps at bailiff before going in to bike for 10 minutes.  I might have to be done running soon with all of the changes that my body is going through.  But I need to listen to my body.

Today I went pool running for 30 minutes.

Giselle got cleared to try running today! And she was going to do alternation walking and running, so I went with her. We went to bailiff and did five sets of 2 minutes running with 1 minute walk. We were done a little early for the pool to be open, so we went to the weight room for just a few minutes. I did some shoulders with a 10 pound plate and then walking lunges with dumbells, band walks, and single leg RDLs. Then we went pool running. I went for 20 minutes.

This morning I went to Wheeler Farm for my walk/jog.  I did 45 minutes total of 2 minutes running with 1 minute walk break.  

This morning after yoga I went for my run/walk.  I was just going to go around bailiff, but there was golf class going on so I wasn't going to get in the way of their driving range...  I did 2 laps on the upper part for warmup before heading out on the road above the track.  I ran up to the JCC and got on Shoreline heading back towards the dorms.  At Red Butte I turned and ran back down and to Legacy Bridge to finish with 3.5 total. 

I went running with Giselle this afternoon!  She was doing 5 sets of 2 minute on 1 minute off again.  I made it through sets 1-4, but on the 5th set I had to walk early.  Her pace is too fast for me :-P  But I'm glad to see her coming back so strong after being confined to cross training for as long as she has been!  After walking between 2-3 minutes I picked up the running again, much slower, and was able to go the rest of the way to 30 minutes without stopping!

I warmed up on the ballif with three sets of the 2 minute on 1 minute off and then ran the last 21 minutes without stopping!  I ran on the road above the track and up around the new PCMC parking structure and the end of the Trax line and made it a loop back down to ballif for the last few minutes.  

Don't remember exactly what I did today but I'm pretty sure it was running around ballif for half an hour. I think I did three interval warmup sets and then continuous running until I was at 30.

This morning I went running at Wheeler farm. I was going to do intervals warmup again but lost track of time on the first one and ended up just running the entire time. In just over 30 minutes I made two laps! :-)

Headache + nausea + vomiting this morning = guess who didn't go for a run today.

This morning I went running with Giselle again :-) today she was doing 3 minutes on with 1 minute walk. She originally wanted to do 5 sets, but felt great so threw in another set at the end. I did the last 6 minutes on my own to finish with 30.

This afternoon Jesse and I got another ultrasound! Our baby girl is in the 63rd percentile for size for her gestational age! It is comforting to know she is able to grow and I can keep running. ♥

This morning I went and watched my team do their workout at Sugarhouse Park.  Then I joined then for their cooldown lap around the perimeter.  I was able to keep up with Hannah, Sarah, Shaylen, and Sadie for most of the lap, just falling behind when we turned heading back east on the south side of the park.  I finished 15 minutes with them and then did 3 sets of 3:30 run with 1:30 walk to finish.

Pool running today. I did 7:30 warmup followed by 5 sets of 2 minutes hard 1 minute easy, then 7:30 cooldown.

I went for my run at Wheeler farm today. I did 7 sets of 3 minute run with 1:30 recovery. On the walk part of my first one I was thinking I was feeling shin splints on my right side, but thought that would be impossible given how few miles I am doing and how I am avoiding pavement. Then I remembered the Charlie horse I got in my right calf last night... and it made sense. I stretched it after the second set of running and it felt better after that.

This morning I went running with Jesse at Murray Park :)  We did 10 sets of 2 minute on 1 minute off for half hour total.  My calf felt better today!

Despite throwing up this morning, I was determined to run today!  After second breakfast, Jesse and I went to Wheeler farm to run/photobomb people's family portraits.  Two photographers actually took our picture when Jesse called out "Photobomb!"  We did 2 laps around the perimeter, 9:30 average pace.  After we got home I took a much needed nap!

Not feeling that great today.  Walking 3 flights of stairs to anatomy had me out of breath for just about the whole class time.  For my run I did five sets of 2 minute run 1 minute walk, and then three sets of 4 minute run 1 minute walk.

Today I went running with Giselle around ballif.  Today she was doing reps of 5 minutes on with 1 minute off.  Sounded tough, but I hung in there and kept up with her!  We did 4 sets together and then I did 1 more set on my own to finish with 30 minutes total.  And I got farther than I have in a while in 30!  8:42 average pace (I don't stop my watch on the walking part).

Also I am starting to shop for baby joggers and wouldn't mind getting a used one, if anyone knows someone who is looking to sell in the next few months!  Or if anyone has found them in black Friday deals before let me know which ads to watch for! :)

This afternoon I went to Sugarhouse park to watch the state meet so I ran around there.  Got 30 minutes mostly running, didn't do intervals but just ran to different parts of the course.

I went running with Giselle again today.  I made it through 3 sets of 5 minute run 1 minute walk with her, then on the next set I needed an extra minute walk, and the rest of the sets up to 30 minutes total were broken up as needed.  I think I ended up with a 3, 2, and 1 minute set to finish.

Pool running workout today.  I warmed up 5 minutes and then did 1 minute hard 1 minute easy, 2 on 1 off, 3 on 2 off, and repeating the 3 on 2 off and back down.  

30 minutes at Wheeler Farm today.  I made it further than the 2 laps!  So I went ahead and added on to finish with 3.5 total, took 30:49.  I think eating burritos for breakfast instead of oatmeal this week has really helped, today I felt better than I have in a while.

Today I went running with Giselle.  She is up to sets of 6 minutes on 1 minute off.  I was able to keep up for the first 2 sets, but she got distance on me in the third and fourth and circled back to me for the walking part.  Did a set of 2 minutes at the end to get to 30 minutes total.

Clogged sinuses today so I decided a pool run would probably be better than running out in the cold and the impact of running.  I warmed up 5 minutes and then did 10 sets of 1 minute hard 1 minute easy, followed by 5 minutes cooldown.  

Today I felt like running uphill, so I ran from the lockerroom up past the dorms and up the road by Red Butte to the gate.  That took about 17 minutes, then I stretched for a few minutes before heading back down.  I knew running downhill probably wouldn't be good for my back, but I did it anyway.  It hurt later.

I ran up to the fence at Red Butte again.  But today I walked back down.  It took 17 minutes to run up, 28 minutes to walk down, and then I did 13 minutes on elliptical to get 30 total of cardio.

Today I went running with Giselle.  She was doing 9 minute sets.  I did the first one with her, then took an extra minute recovery so my next set was 8 minutes.  Then another 2 minute recovery and the last 7 minutes on the track so we could watch the sprinters do their annual Halloween relay :)  It was odd not getting to do our distance runners Halloween run this year, but for conference I guess we can make an exception...

This morning Jesse and I went running at the farm.  We did sets of 3 minute on 1 minute off, and then a set of 2 minutes at the end to get the full 30.

Today I did my run at ballif.  I did 10 sets of 2 minutes on 1 minute off just on the flat part of the field.  My lower back is really sore.  And so is my sacrum.  I think tomorrow is going to be a cross training day.

Pool running today.  I did a 5 minute warmup followed by 7 sets of 2 minute hard 1 minute easy, then 4 minutes cooldown.  Afterwards I did some resistance band hip exercises in the training room.

10 sets of 2 minutes on 1 minute off around ballif today.  By the end of the last one I was really struggling.  But at least I did something.  According to this baby week-by-week development calendar I have, the baby is supposed to gain 4 pounds over the next 4 weeks... Running should be really fun!  Afterwards I did some hip exercises in the training room.  My goal each day will be 3 sets of 10 reps of 3 different exercises. 

Today I warmed up on the bike for 10 minutes and then went up to the track to run.  I was going to do intervals again, but found that I felt much better than yesterday!  So I decided I'd keep going as long as I felt good.  I got 10 laps in, finishing 3 miles in just over 27 minutes!  Afterwards I did hip exercises with a red band in the weight room.