You've got to want it to win it

Today we had a speed workout instead of tomorrow and Thursday because its conference this weekend.  We took trax down to the 900e station and ran to Liberty Park for our warmup.  Then we did our strides and drills.  I didn't feel like bringing my shoes so I just stretched while the other girls changed theirs.  We were doing three 1 lap (1.5 miles) repeats with 2 minutes rest in between and then four 200s with a minute rest in between.  Alyssa and Amanda were in their own group, and the rest of us were in one big group.  We were supposed to switch off the lead about every half mile or so.  The goal was to be at a threshold pace and on each set pick up the mile pace about 7 to 10 seconds.  I didn't split time the laps but from the girls who did time it I know we picked it up as we were supposed to.  I led a bit of the first part of the first lap and then stayed about in the middle of the pack the rest of the time but then on the second part of the last one I led for a bit.  The last half mile for each set we picked up some of the times but I tried to hold back and just let the other girls do the work.  After the strides and hearing the plans for the week from Kep, I ran a cooldown with McKensie and Macee back to the Trolley trax station.  I had planned on running up to the 900e one but I felt really sick when we stopped so I decided I was done.  When we got back, I did my core in the training room and then I did estem and an ice bag for 20 minutes.

Today was a recovery run but most people were cross training so it ended up being just Hilary, Kate, and me.  We ran through the golf course and on Wasatch Drive and then turned around and went back the same way.  Then we did a few strides.  I went to the training after room to do core and roll out, and then I did estem and ice bag again.

Today we did our second workout for the week and final workout before conference.  For warmup we ran up above the track and into the Avenues and back to the track to get about 15 minutes warmup.  Then we did our drills and strides before changing shoes.  The workout was two 200s with 200 jog in between, a 1200 with 3 minute rest, then seven 400s with 90 second rest.  The 200s I did in 38 and 39, and then the 1200 I hit in 4:23.  I took a lap recovery after that before we started on the 400s.  Kep wanted us to work on getting out fast and then settling into a comfortable pace, like in a race.  There were so many of us in the group doing 400s that it made keeping the pace was hard and we were running our splits all over the place, and Kep wasn't happy with us so he made us do an extra at the end.  The first few we were working on going out fast and then keeping a good pace, and for the last few we were working on hitting negative splits.  I'm not sure if I remember correctly, but we hit 1:27, 1:23, 1:21, 1:22, 1:24, 1:26. 1:29, 1:23.  Afterwards I changed shoes and ran a cooldown with Macee on the track.  When I was done I went in the training room and did my core.

Today we had an easy run and strides in preparation for conference this weekend.  We ran out and back on Foothill, I turned around at 2 and a half.  Up to that point I was with AuraLea, Hilary, and Alyssa.  On the way back I was on my own but then Nikki and I went and did our strides and drills together.  We did 8 strides and then after the drills I did another tenth of a mile to get to 6 total for the day.  Then I went and got ice wrapped to my hip before going to the meeting.

Today after arriving in Phoenix and getting to our hotel, we went to check out the course.  I ran through it with Nikki and Macee, though Macee only did 20 minutes with us and then went to do her strides.  Nikki and I stopped at 3 miles to stretch for a minute before doing our strides over the rest of the course.  I like the course, it seems a little rolly but not too bad.  Also the finish is slightly downhill (not much since it is a golf course) but every little bit counts!  After we were done I just did a little extra to get up to 4 for the day.  I'm excited to race tomorrow!

This morning after we arrived at the course and got settled for a bit, the team got together for a warmup.  We followed a golf cart path and then ended up by the course so cheered for some of the guys as we ran past.  Then we turned around and headed back to our tent from where we went on to to our drills and strides.  Then we changed shoes and got our chips ready and headed over to the line.  We still had plenty of time so we did our cheer and prayer and continued to do a few strides.  When the race started I felt like I got out great.  Some of the other teams by us go out faster so I was able to give myself plenty of room by filling in behind them.  I could see the large pack in front of me and knew it was going to be a lot of work passing people to get to where I needed to be.  That was my focus of the entire race, picking people off one at a time to keep moving up.  The field started to thin out a little bit around the mile mark, which I hit at 5:33.  Hearing my time and seeing it on the clock I think gave me adrenaline to keep pushing because I knew that as long as I didn't crash and burn the rest of the race that I would get a PR!  As I continued to keep passing people and working up to the next string of runners I pretended that everyone was cheering for me and I paid close attention to what spectators were telling their runners which helps me a lot.  At the 5k mark I think my time was in the 17 minute range, having a fast field of competition definitely helps.  I devoted the last K to making sure that I was giving up everything I had left since I knew it wasn't that far to the finish.  Down the final stretch I pushed with all I had left and caught and passed 2 girls, but then had to fight another 2 girls who came up to me.  I think one beat me and I beat one of them.  I got a new PR by 20 seconds, and my time averaged out to 5:44 pace so not bad.  Afterwards we changed shoes and did as much cooldown as we had time for before the awards. 

In the evening after the football game I took my iPod and ran 4 miles on 1400e out a few times and back.  The first 2 miles I felt great, as if I hadn't even raced that day, but towards the end I could feel my calves getting tight but it wasn't that bad.