You've got to want it to win it

This morning I met with the other distance girls for a workout.  It was very nice out, I didn't even need long sleeves!  We did the usual warmup out onto Federal Heights Drive and back to the track, followed by drills and strides.  I put on my spikes and then Kep told us what splits we were to hit for this workout.  The workout was three 1200s with 4 minutes rest, then three 800s with 2 minutes rest.  He told me to hit low 80s pace, and Bekah was able to workout with us today so she did the first and 3rd laps of each with me :)  Before we started we did two 200s with equal recovery just as strides, also to feel the pace; we hit 36 and 39.  Then we started the 1200s.  The first one was 4:12, but with all lap splits at 84.  The second one I hit 82, 84, 84 to finish with 4:10, and on the third I got 82, 83, 83 for a 4:08.  I did a lap recovery after each, plus an extra 200 meters for the first 1200 and an extra 100 meters for the other 2.  Bekah did the first 800 with me, and we hit 2:46 with even splits.  I did 200 meters recovery and then did the others by myself.  The second one I ran even splits for a nice 2:40, then the last one I ran a 77 first lap and finished in 2:39 (the wind was bad on the second lap...) and was happy to be done!  Kep said I might get to do the 1500 at ASU just for turnover, and then I'll have some other good turnover workouts for the 5k at Stanford.  After we changed shoes we cooled down by running to the turnaround point for warmup and then back to the track.  I did a half lap to help set up the metal liner around the track (I thought having to set it up each season in high school was enough :P) and then when we had finished putting the bars around the whole track, I did another lap cooldown (to bring my total mileage on the track to 9600 meters) and back to the lockerroom.  

This morning we had our last lift as a team for the week before being turned loose to enjoy spring break.  A few hours after lifting, I went for my run.  I started by going north on 1300e to 900s, then down to 900e and back south.  At 1700s I hit a red light so I went up to 1000e and over to 2100s.  Then when I got to Sugarhouse Park I did part of a counter-clockwise lap and then went up to 1900e, which I took all the way to Sunnyside.  Realizing I'd be short of my intended mileage if I went home then, I ran down to Guardsman along Sunnyside and did a lap around the fields up to the road that goes in the middle of the park and then I headed back out and went home along 1500e.  It was a bit windy today but not too bad, it was enough to keep me from getting too hot.  Hopefully the weather stays warm the rest of the week!

This morning I went for a nice mile run up Emigration Canyon.  I ran up 1300s then across Wasatch Drive to get there, and then needed 2 more miles to get to 4.5 so I could turn and go back the same way.  I made it just past Ruth's Diner when I hit 4.5, and I was surprised when I turned around that it was windy!  I'm glad I was facing it on the downhill rather than coming up!  I ran home the same way.  My hamstrings are really sore, probably from RDLs in the circuit yesterday :P  I stretched when I got home.

This morning I did a workout at Liberty.  I started with a lap warmup around the park, and then did some drills and strides.  Then I changed to my red flats and had fun playing with my Garmin to set it for distance and rest distance intervals, I've only ever set it for times.  The workout was three 1.5 mile repeats, and I was supposed to give myself 2 minutes rest but I decided to do half mile to get mileage and because I was running by myself so I just went by the rule of do what I want...  The first one I ran a 9:33, the first mile split being 6:18, then a 9:23 for the second one with a 6:13 at the mile, and finishing with 9:32 and a 6:21 first mile on that one.  I think the times fluctuated because of the parts of the park I was running on, though I guess it really didn't matter since I did about a full lap for each of them anyway.  After finishing the recovery for the third one I changed shoes for my cooldown around the perimeter of the park, then I had to add some and back to get my miles to a full 10 for the day.  As I was finishing that I saw Amanda from my team just finishing her workout, we must have been there at the same time but never saw each other since we were running in the same direction!  When I was finished I went and stretched by the drinking fountain until my ride came.

This morning I ran up to 1500e and then over to Sugarhouse.  I was supposed to do strides on hills, so I went over to the hill by the pond that I've run with East before and did 8 loops on that for the strides I was supposed to do.  When I was finished with those I ran to the outer perimeter of the park and did 2 laps going counterclockwise until I was on 1700e on the second lap and left the park.  Then I ran up to 2100e and over to 1300s and then home.  

Finished my weekly mileage today with a nice run going north only!  I went to drop Abigail off at practice with Bill and Tomy but then turns out they were planning to drive to Holladay and run back so the wind would be to their backs, so I joined them.  I ran the first 2 miles with them and then had to do my Kenyan run (drop 20 seconds a mile for 4 miles).  The first mile was 6:44, the second wasn't so great with a 6:49 (I hit the split button late since I missed the exact mile mark but still it was not what it was supposed to be...)  then I hit the third in 6:35, and finished with a 6:09.  Not the paces I was supposed to hit but at least I did it... sort of :P  The last mile I had a nice downhill on Keller Lane so that helped my time, and then I just ran 2 mile cooldown back to Highland and stretched until the others finished their run.  Feels so great to be done!  And I'm glad I didn't hit any red lights until after I was done with the Kenyan part.