You've got to want it to win it

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.