You've got to want it to win it

This afternoon for practice we started with the usual first mile on the track.  After that, we ran fruit loops over to Sunnyside, where the group split.  Nikki and I went up Emigration Canyon, and everyone else went through the golf course.  They didn't want to run the hills, but honestly the hills we run on the fruit loop route are harder than the gradual incline of Emigration.  Anyway, Nikki and I had a nice run.  Finished with strides on the track before going to weights.

This afternoon we had a workout on ballif.  I'm glad I wore long sleeves and capris, even though I was thinking I might lose a layer during the workout, because when we got out there it cooled down a lot!  We did the usual warmup and then did the strides and drills on ballif.  The workout was two sets of 6 300s with equal jog recovery, and 3 minutes between the sets.  We started by the humanities building and ran to the fire hydrant.  It was actually a little short of 300, but we didn't have to time them, it was all effort based.  We did the first 4 all in one big group, then started to separate as the different effort levels created natural packs.  I stuck by Andrea the whole time.  Well almost.  The last 4 I really struggled, but Nikki was also there to help pull me along.  And on the last 3 we ran them in the opposite way we had been going because the wind had completely switched direction.  I was exhausted by the end.  I made it through 2 miles of cooldown and needed to rest for a bit before thinking about abs... I took an ice bath for my foot, again the arch feels fine but just the heel hurts. 

6 miles with the team at Sugarhouse today.  We did 3 laps around the perimeter and then a little extra to get the full 6.  Cooldown strides and drills afterwards.  The colors of the leaves in the park were beautiful, along with the clouds above.  The darkness due to daylight savings is a little weird to adjust to, but I guess that's winter.

Today I took a much needed cross training day.  I must be getting old.  Just kidding.  But the wear and tear of the season's training is starting to get to me.  I went to the life center to go pool running.  Having the long lanes is awesome!!!  I warmed up 8 minutes (limited time before closing) and then did 10 sets of 2 minutes on 1 minute off.  Then I cooled down with whatever time was left before closing.  It was a good workout.

Workout on the track today.  We did the usual warmup and then strides and drills.  It was wet from the rain earlier, but that didn't stop us from laying on the ground for our laying down drills.  Today we were unstoppable!  The workout was threee (it should have three es to demonstrate the definition) 1k thresholds with 45 second rest, five 200s with equal jog recovery, and then a progressive 2400.  The thresholds were supposed to be at about 92-93 per lap, so fairly easy.  We took turns leading.  Times were 3:56, 3:50. 3:48.  On the 200s I hit 37, 38, 37, 36, and 37.  Then on the progressive 2400, I think we had the best run on record!  I split each lap.  The first one was supposed to be a 1:44, and we were supposed to drop 4 seconds each lap to finish with 1:24 on the final lap.  The lap splits were1:44, 1:37 (too fast), 1:34, 1:31, 1:26, 1:21.  I think we got a little excited at the end, but that was probably because the last 2 laps weren't as bad as we all remembered them to be!  Cooled down with Andrea afterwards and finished with 9.5 total.

Long run in Park City this morning.  It was colddddd!!!!  But on the bright side, this is my last 7:30 A.M. long run in Park City ever!!!!!!!!! At least with the team.  And I will miss them.  But there are other things I would like to do besides going to Park City on Saturday mornings to run in 27 degree weather.  Also it was a shorter long run than the other ones, since it is taper time.  I did 10 miles.  On the way back I caught up to Becky, and was a little confused when she said she had also turned around at 5 miles, because I didn't see her until about 3 miles left.  Whatever happened, it was nice to have someone to run back with :)  We got a senior pic afterwards since we were all wearing our black fleece lined tights and thermal top.  And we were quoting The Incredibles.  "Where is my super suit??"  Great run :)