Well I didn't think I'd make it this far....

This morning after about 40 minutes of self debate, I managed to get out of bed and out running. Of course I didn't have to run, but when I don't run on Sundays I always feel so horribly stiff on Mondays, so I decided to get back in the rhythm of doing my four miler every Sunday morning. 

http://connect.garmin.com/activity/161609822 

Today after warm up, stretches, and drills, we all went over to the field and did 2 sets of our traditional circuit, which consist of burpees, jumping jacks, squats, and mountain climbers. Then after that we divided into our groups. The distance group did our Avenues Hill Run. We run along 1300 E, began at Ust, then run North up the hill, and west along the Ave. We do that every street until we hit 11th ave. From there we ran over to the fire station and went back to the school along our normal Shriner's run. Once back to the school we were only at 7 for the day, so we did grass laps at the track until we hit 9 for the day.

http://connect.garmin.com/activity/162001312 

Today after track stuff, the groups broke apart. Distance was doing a speed workout. It was 3X1200 with one lap recovery in between, 6X200 with standing recovery. I was supposed to hit about 3:55 for the 1200's. I ended up with 3:55, 3:55, and 3:53. I was supposed to hit about 32's for the 200's, and I ended up with 33, 33, 33, 32, 32, 31. After that we did a the big Foothill loop and added whatever we needed at the track to get to 10 for the day. Today was a day of speed that I don't really remember, which means that it was not killer, but not easy. I know that for these 1200's I was hitting two mile pace, so that is why they didn't feel uncomfortable. 

http://connect.garmin.com/activity/163131707 

Today was a tri-meet at East against Cyrpus and Highland. I was only running the mile at this race, and the only instruction I received was to run a hard mile, keeping in mind that I had a Fartlek workout after my race. First the race. I got the traditional mile warm up and mile speed changes, then did a few strides before getting over to the line. The boy's and girl's mile were combined to move things along quicker. I got out well right off the line, but the rookies to control for the first 300 meters. I know that in order to run a consistent race, I have to feel like I am holding back the first lap. After they died off, I took the lead, right in front of Chris. I ran a 67 first lap, so still about a second faster than what I like. I don't remember what my 800 split was, but I remember thinking I was on pace for about 4:50. There was a strong headwind on the back stretch, which didn't help. I pushed the last two laps by myself and mustered up a small kick to the finish. I was pleased with the mile I ran. This race was really more like a fast speed workout than anything, and taking into account the wind and no competition, I did well. After that we immediately changed shoes and gathered the small group to go to Sunnyside for a Fartlek workout. The Fartlek was 10 sets of 90 sec on/90 sec off. We warmed up to the park, a loop, and back to the white tree. We ran the Fartlek around our traditional soccer field loop. Overall, this workout was tiring. I felt good the first four or so reps, then somewhere in the middle there I know I slowed down a bit, but towards the end I would focus on maintaining the "on" fast. After that we ran back down to the track and added there a bit to get to 10 for the day.

(Race) http://connect.garmin.com/activity/163131704 

(Fartlek) http://connect.garmin.com/activity/163131701 

Today after track stuff, I got the lovely surprise that we were doing a tempo run today. And for the cherry on top, at Liberty Park. We ran down the usual route to Liberty, straight to the fountain, then regrouped and ran over to the start line to begin our 6 mile tempo. Bill told me I could start at about a 7 min pace, and get progressively faster if I felt good. I ran with Natalie and Chris the whole time. Our mile times went like this: 6:49, 6:43, 6:42, 6:39, 6:31, and the last one we hit the finish before my Garmin hit mile six, but it says we were on 6:27 pace. I surprisingly felt okay for the speed we were going. The last time we did a tempo here, I felt terrible, so I guess my mind set was expecting something horrifying. It was actually no where near how I thought it would be. Afterwards we ran back up to the track and added a little there to make it to 11.

http://connect.garmin.com/activity/163131698 

Today I was going to get up and do a 2 mile shakeout in the morning, but I ended up getting to bed later than I would have liked because of homework, so I didn't run. I also forgot to bring my Garmin so I have no link for the workout. Luckily, it is the same workout we do before any race. 2 miles warm up, 2 miles speed changes, 2 mile cool down. Plus our half mile before we did stretches. Surprisingly, I felt pretty good today. My legs actually felt best today out of the whole week. I honestly don't know if that is good or bad.....

After I got home, Bill said if I wanted I could do a 2 mile run on my own, so I took advantage of the absolutely beautiful Spring afternoon weather. I probably enjoyed this run more than any other run I have ever done. Coming out of a long (training-wise) winter, I really appreciate these warm days. It was my favorite kind of run too. Very short distance, and at a brisk pace. I enjoyed it so much, that when I got home and hit two miles, I decided to do one more. I averaged a 7 minute pace for this run, so I must have been feeling good, because I did not feel like I was going fast at all. Tonight I will hopefully ice bath, if not roll out my legs and prepare for tomorrow! Excited to race!

http://connect.garmin.com/activity/163131691 

This morning I went on a two mile shakeout run to loosen up legs, and to chip away at my mileage for the day. Afterwards I went over to Taylorsville High and met the team to set up and stuff. After everyone got settled and the ball got rolling, I went over to watch the girls race. It was fun to see Natalie win the mile. Nice job Nat! Then I got seeded and began warm up. I was seed 13 in heat 2 of the boys mile.I got about 1.5 miles warm up.

I barely made it to the line in time. The first time we started, some kid had his foot on the line and they immediately recalled us. Then the second time we started there was something wrong with the timing system so we were recalled again. That second recall was a great thing for me, because I got a terrible start. I was dead last right out of the line. They stopped us at about 50 meters, and that gave me just enough time to get my number three which stuck to my other shorts when I pulled them off. The third and final time they started us I got out very well. I was in great position to push with the pack, but not be dodging and weaving guys. I remember the first lap was a 68 and the 800 was a 2:20. I don't know any splits after that, but Bill told me I ran about a 75 third lap, which killed me, then came back with a 72-73 last lap. I ended with a 4:47 on my watch. Overall this race was in the grey area. Not a great race, but not necessarily a bad race. I was happy with my finish, at least. I fought and did not get passed by anyone. Afterwards I did two miles cool down with Natalie and then we jogged over to Harmons to get some lovely, filling bagels. (sarcasm)

After about 6 hours came the time to warm up again for the two mile. The wind had gotten much stronger since the mile. Overall I got just over 1.25 miles warm up. The seeding took forever because they reseeded us, and I had to wait there awhile, which took away from my warm up time. Unfortunately for me, I was the last seed in the first heat. Anyway I got to the line on time for this race. You could tell that by this late in the day, around 4:30, everyone was ready to be done, because all the two mile guys were just messing around while waiting by the start, with the lead guys telling all the others that we were going out at no faster than a 75. Well they were right, because our first lap was a 79. I felt it was really slow, but right after that first lap, we began to pick it up. At the mile I came in at 5:10ish, a great split. If I haven't mentioned before, the wind was absolutely brutal. It was blowing directly against the finished straightaway. Up to this point, I was getting very little wind because I was drafting off the then very large and together pack. During laps 5-6 is when the group separated. That straightaway on the track made this race miserable. I managed to stick with the few guys right off the pack, and there was a bit of movement between those guys right off the lead pack, but nothing exciting. I kicked the finish with the little I had left in me for the day. Overall this race was miserable. The wind was killer, not to mention this is the first time I have really ever raced this event, so it sucked. Once I finished the race I was ecstatic to be done for the day. 

Except not. To my surprise, right after I finished Bill told me it would be really cool of me to run a 400 in the 4X400. Awesome. Luckily, I didn't have to do warm up for this race, because I was already warm after the two mile, and the race was right after. I ran the third leg in the team. Richard started, Dakota was second leg, and Vuong anchored. We actually did pretty well. I ran a 61.5 apparently, so not half bad for having just run a two mile. After that I was really done, and need 2.75 to get to 70 this week. Once I got home I did that and finished the highest mileage week I have ever hit! 70! Woohoo! Man this week has been tough. Hill workout, speed, race and fartlek, tempo, and a hard day of racing. All in one week. Absolutely stoked for a taper next week!!

http://connect.garmin.com/activity/163487371