You've got to want it to win it

Today I ran to the cemetery on 3300s, and then back.  My average pace was 7:06. 

Today I ran along 1500e to 900s then up to 1900e and all the way across to 2100s.  Then I ran down and back to my house along 1500e.  I got 7:06 as my avg pace again.

Today we ran to presidents circle up at the U and then up to Legacy Bridge.  I was with Bill, RJ, and Taylor.  We went all the way up to the fence on the road at Red Butte.  Coming back we went to Sunnyside, but after missing the Foothill light went over to Michigan Ave. and down that and Yale down to 1300e and back to the school.  I felt strong today, and for my avg hit 7:22  (it was at 8:01 when we stopped to stretch at the fence).

At Steuner I did 2 miles on the treadmill, then did a mile around the ice rink, and then another 2 miles on the treadmill.

I did 5 miles on treadmill at Steiner.  Then I did some weights in the weight room.

Today I ran 4 miles on treadmill.  Then I biked for 20 minutes.  I'm going to start working on adding cross training workouts to what I'm already doing so that I can work on cardio and stay injury free.

Long run today, from the school up 900s to Guardsman.  Then we ran to Shriner's drinking fountain the way we always go.  Then we ran along 11th Avenue all the way to City Creek Canyon.  We ran up to get a drink at the gate and then ran back down by the capitol building.  Then we went down State Street to South Temple, which we took all the way back up to 1300e.  Then we ran along that back to the school.  My average pace was 7:15.  I was a bit sore from the biking yesterday, but I felt that I was really strong coming up South Temple. 

Today I ran 5 miles on treadmill at Steiner.  Then I biked for 10 minutes.

We did conditioning today before our run.  We did leg lifts, planks, wall sits, and sqauts.  Then we went in the hall and did sets over a set distance of lunges, strides, lunges, strides, then the same pattern but with high skips, little skips, and to walks.  Then we did step ups.  Then we ran in the bad air outside down to Liberty Park where we did three 800s where we pushed the pace not quite to race pace with equal recoveries.  Then we ran back to the school.  My lungs hurt.

Today I did 4 miles on treadmill.  I wanted to hit 5 but I had to go change for duel in the pool.  It was our swim team's last home meet so a fun tradition they have is having other sports teams put together relays of 4 or 8 people and they each swim a length.  It was fun :)

Today we did conditioning in the weight room.  We did leg lifts, planks, wall sits, arm swings, squats, lunges, frog jumps, and toes.  Then we went on an easy run.  I stayed with Maria and Abigail.  That was about 2 and a quarter.  Then I did a mile warmup with Bill and we went to the cemetery on 500s and did 5 1 minute on 1 minute off.  The outside loop is about .92 mile.  Then we ran back to the school and did some parking lot laps to get up to 7 miles. 

Today we did step ups, planks, arm swings, and some triceps dips.  Then we did 2 sets of the circuit with 30 second sets of popcorn, jumping jacks, squats, and mountain climbers.  They were tough but they weren't as bad the first times I ever did them.  Then we went for a run.  I ran with Bre, we went to the cemetary and did an outer loop. 

Ran to the cemetery and did a loop and then back to the school.  I ran all the way to 500s for the entrance so it was an extra quarter mile.

Started with about a half mile warmup with Abigail before we had to go to the bullpen and get in our heats.  She was in the second one.  I continued to run a little bit while I waited for my heat to have to go to the line.  I ran about another half mile, then I put on my spikes.  Then I had a Gu.  Then we went to the line.  I had number 6 so I started in lane 3.  Going out I got boxed in and I stayed behind a pack the first lap (it was 5 laps a mile).  So, coming to the end of the first lap I went around the pack in the outside lane and passed them all.  During half of the second lap a girl from Davis hung with me, but I passed her.  During the third I put distance on everyone and then I held on the 5th lap to win.  The Davis girl finished just .56 of a second behind me.  I threw up afterwards.  And I got a T-Shirt :)

When I got back to Salt Lake I went for a run on the Shoreline trail, 5.25 miles.  I went out to the road that leads to the fence and back.  The trail was packed with snow and only a little mud in some areas.  On one of the downhill sloped areas it was completely iced over and I fell on my butt and slid down.  Then I just stood up and kept going.  That was a fun cooldown run.

Today since there was a light layer of snow on the ground I figured the air was clean, so I got on my warm running clothes and went for a run.  I ran out to the cemetery on 3300s on the route that I always run.  My legs were feeling kinda tired by the end but I don't think it made me slow down. 

Today we started with some stepups.  Then we did 2 sets of the circuit.  Then we ran to Liberty Park for a little bit of speed.  It was a great day, sunny and the whole valley was visible.  Using the marked lines and dots, we did 800s with equal recovery.  I did 4 with Bill.  Our times were between 2:54 and 2:59.  Then we ran back up to the school and did a lap around the block to get up to 7.

Today we started in the weight room with wall sits, arm swings, leg lifts, and squats.  Then outside we ran along 1300e to 2100s and up to 1900e and across to Sunnyside and down.  Then it was a lap around a block near the school to get it to 6.  My average pace was 7:16.

Today we did conditioning and then we went out for a run.  We ran up Sunnyside to Foothill and down into 500s to 1300s.  Then back to school.  Took it easy today in preparation for the 2 mile this weekend.

Today I ran with Amanda.  I let her use my garmin since she was going for a longer run.  I was only supposed to do 2 miles today so I ran out a mile (to 500s, and into the cemetery a little bit) and back.  Then I did my crunches and pushups. 

Today I started with about a 2 and a half mile warmup with Abigail, Bill, Jamal, and Taylor.  Then Abigail and I went to the bull pen.  I changed shoes and took a Gu.  I was priveleged to wear bib number 2.  There were 2 heats.  Going out I hit just the right pace that Bill wanted me to, about 41 seconds a lap.  I was able to steadily maintain that pace.  Eventually Kelsey (from Boxelder) and I pulled away from the pack and I was running right with her for much of the race.  I began to lose speed though, and she got distance on me.  I didn't start my kick as soon as I should have, but I finished 8 seconds in front of the girl behind me.  I finished 2 seconds behind Kelsey, hitting a PR and a state qualifying time for the 3200!!! (but since it was indoor it doesn't count, so I just need to run it at an outdoor invite this season).

Afterwards I did about a mile and a half cooldown in the track while I cheered for Abigail, Jamal, and Taylor.

When I got home I went for an easy 3 mile run.  I ran along 1500e to 900s and up to 2100e and over to 1300s and down.  I felt strong today :)

Today we ran to Sugarhouse.  Each person did a different number of outside laps, based on how in shape they are.  I did 3 laps on the outside.  On the third I took a quick stop at Highland.  My avg. pace up to that point was 7:00.  Then I finished my lap and ran back to school along 1500e and then down 900s and then doing a lap around the block to make it a full 10.  My final average ended up being 7:08.  Then I did my crunches, pushups, and arm swings.

Today we did a speed workout.  We started with running to the track and then 2 laps (to the track from school is probably a half mile).  Then we did 4 laps speedchanges with a lap recovery.  Then we did a mile; I hit 6:09.  Then 2 laps recovery.  Then an 800 in 2:50, 2 laps recovery, another 800 in 2:48 with 1 lap recovery.  Then four 400s with equal recovery, my times were 1:19, 1:23, 1:20, 1:20.  Then back to the school for cooldown.  I was happy that I was able to hit the times I did today, seeing as its been a long time since I've done a speedworkout...

Today we started with conditioning.  We did sets of 1 minute ons one minute offs for the following: planks, wall sits, leg lifts.  On the last leg lift I held it for the whole minute (no dropping to the ground for a second)!  I was shaking by the end, but that was the first time I did that!  Then we did squats with the bar, then in the hall lunges, toes, butt kicks, high knees, skips, and frog jumps.  Then we ran to Shriner's.  We ran in a group.  It was a nice recovery run. 

Today for workout I started with conditioning with the team.  We did squats withe the bar, arm swings, and then 2 sets of the Flannagan circuit.  Then I went home and got my swimming stuff on and headed to Steiner to pool run with Bill.  we did 5 minutes warmup, then a ladder of 1 minute on, 1 minute off, then up to 2 minutes on 1 minute off, and then 3 on, 4 on, 3 on, 2 on, and 1 on, all with 1 minute recovery.  Then we did a 6 minute cooldown.

Today we just ran to Liberty Park and did a lap.  At the drinking fountain I waited for Abigail.  Then we went to Great Harvest and then waited to enjoy it up the hill after 1100e (we were only supposed to do 3 miles). 

I started with a 2 mile warmup, out a mile and back, with Abigail and Bill.  Then Abigail and I changed our shoes and took Gu.  Then we did strides on the line.  When the race started I got right out into the front group, and I think there were only 6 or 7 or 8 guys in front of me.  The first half we were running into the wind, and I ended up drafting in a line with 3 guys and we would take turns leading.  At the turnaround I could see that I had a bit of a lead on the other girls.  The whole race there was never any girls trying to pass me.  My splits were at mile one 5:40, and mile two was at 11:36.  I got a new PR!  Afterwards I did a 4 mile cooldown, out 2 miles and back, with Bill and Mel.  It was a great day and I'm very satisfied with my race because I was out late last night because we had a school dance and I didn't get to eat pasta.

In the evening I ran 2 miles at Sugarhouse with Bill.  I got a shake from iceberg previously and a little into mile 3 that slowed me down a bit... but I still got the 4 miles, so finished my weekly mileage :)