You've got to want it to win it

I was too busy watching the Olympics to go out for a run, so I went down to the treadmill for a mile, there I could watch the Olympics. My time was 8:02 so just a little slow because of the treadmill.  I would have gone for longer, but when I was taking a nap my little sister woke me up so I didn't even get to nap for 30 minutes. I'm tired.

This morning we met at Sugarhouse. We started with a 2 mile warmup around the perimeter of the park, and then we did fartlek. We did 5 minutes on with equal recovery, then 4, 3, 2, and 1. That took us 2 laps, but on recovery we would run the opposite way to get back into a group. Then we did another lap for a cooldown. We stayed in a closer group today. Then we did our usual crunches and pushups. Also Bill wants us to start doing arms with weights, so I'll do that... umm, later. Ok its later.  I did my arm swings.  I didn't remember exactly what I was supposed to do, and I found out after I did them.  But I used 5 pound weights swinging arms 2 minutes with the weights and then 1 minute with no weights.  I did that 3 times.

This morning we et at the JCC for practice. We started by choosing 2 apple sized rocks to carry up to our pile of rocks. I ran with Bre. After reaching the pile of rocks we kept running, and reached some very long hills. My calves got sore on these. At least it isn't very long from the hills to the turnaround point. It took us 32 minutes to get to the turnaround, but we went faster on the way back. Then we did the usual 3 sets of 25 crunches and 15 pushups. Then when I got home I did 3 sets of arm swings 1 minute with 5 pound weights and 1 minute without. It was really cold when we started running, but it warmed up fast.

For the evening we met at Sugarhouse Park for speedwork. We started with a 2 mile warmup around the park, and then did 3 laps of speed changes with a lap cooldown. Then we did an 800, my time was 2:52. Then we did two 400s, my first a 1:15 (new PR yay!) and my second a 1:17. Then we did five 200s, a few of us took a turn being the leader of one. Then we did a mile cooldown, we went to the pond and back along the river.

This morning we met at Cottonwood Complex.  We did a 2 mile warmup, around the baseball fields and out to 3900s and down to 1100e and back into the park.  My legs were a bit sore from last night.  I ran the warmup with Bre.  Then we did 10 hills.  We went up the hill and continued where it was flat.  Each hill was 300 meters.  Then we jogged slowly back to do the hill again.  I did ok on the first 6, but after the 7th my legs were tired.  I still did all of them.  Then we did a 2.25 mile cooldown on the region course.  I ran with Tess and Bre.  Then we did our 3 sets of 25 crunches and 15 pushups, and then when I got home I did 3 sets of arm swings with 5 pound weights 1 minute on and one minute off.  I'm going to take an ice bath later so I can do well on tomorrows bike and run.    

We met at the Park and Ride lot earlier than usual for practice today. We carpooled up to Jeremy Ranch to do a bike and run. I was with Greg. I started out running, and it was really cold when we started so my legs felt like ice. I ran the first mile in about 7:20 and then I biked a mile. On one of my biking miles there was some uneven road and I almost fell off but I didn't. At the turnaround at mile 5 I was warmed up so I dropped off my long running shirt. Then I had a rough mile for the bike. I had to run the bike up some of the hills. It was really nice on the way back, and though it felt like I was going slower after each mile I checked on my last running mile and I still had a 7:20. Then I finished on the bike in a little over an hour. Greg finished about 20 seconds behind me and we were the first team done, though Stefan and Jeromy were close. Afterwards we went to breakfast. And now I'm a little sore from changing from biking to running.

In the evening I went for a run. I had a nap this afternoon after watching some running shorts on ebay all day. I was very tired and I had to sneeze a lot. I didn't want to run but I did anyways. I ran from my house along 1500e then up Sunnyside to Foothill Boulevard and down to 500s. Then I ran along Gaurdsman and then back to my house along 1500e. Then when I was home I did 3 sets of 25 crunches and 15 pushups, and then I did 3 1 minute on 1 minute off arm swings with 2.5 pound weights. It was a good run but I was a little sore at first. I'm still really tired.

This morning we met at Liberty Park. We started with a warmup of 3 miles, 2 laps around the outside. Then we did a 3 mile tempo run. We were supposed to go 30 or 40 seconds slower than our race pace. Bre and I were trying to hit a pace between 6:45 and 7:00. It was windy so we drafted for part of it. We hit about a 6:45 pace. Then we did a cooldown of 2 laps again. I'm still sore from yesterday. When we got back we did 3 sets of 25 crunches and 15 pushups, and then Bre wanted to do an abs circuit so we did. We did 12 ab workouts for 20 seconds each, taking up 4 minutes. We did crunches, situps, windshield wipers, lemon squeezers, bridges, crunches to the left, to the right, heel touches, straight arm crunches, bikers, and backwards crunches. I think thats all we did in the circuit.

I figured out the mileage on all of my shoes: Saucony- 322.21 miles, bought June 26 Saucony flats- 3.1 miles, bought July 28 Asics spikes- 10.5 miles, bought July 29

I slept in this morning and then went running at about 9.  It wasn't hot because it was really windy.  I ran from my house to 1300e and then over to 900s and then down to 900e and over to 2100s and then back up to 1300e and home.  That part of the run was 5 miles, and I averaged a 7:25 pace.  Then I did a mile cooldown on the treadmill.  After that I did 3 sets of 25 crunches and 15 pushups, and then 3 sets of 1 minute on 1 minute off arm swings with 2.5 pound weights.  I'm going to keep track of my shoe mileage by putting the miles at the end of each week.  Sauconys- 328.21          Flats- 3.1          Spikes- 10.5