You've got to want it to win it

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!