You've got to want it to win it

HAPPY NEW YEAR!!!  Today I went to RJ's house to meet the group for a run.  We did the VA loop, so we went up to 1700e, over to 900s, up to 1900e, over to Sunnyside, up to Foothill.  Then we ran all the way down the curve.  Amanda, Natalie, RJ, and Taylor went into the cemetery but Abigail and I just went down to 1300e.  Then we ran over to 900s, up, then we tried  to find the shortcut street to 1700e, but we didn't find it so we just ended up making our run longer.  The road took us back out to 900s, then we ran back up to Military Drive and then walked the last little bit back to the house after we had reached 4.  And I showed Abigail how to change the data fields on her Garmin so that she could see her average pace.  And we said "mmm" back and forth to each other.  And some lady walking her dogs asked us if we were twins or just look-alikes. 

Today we were back to track practice.  We did the team warmups, then Tony wanted us to do some strides on every floor (I snuck out through the commons once the group was on the B floor since the coaches were by the other doors).  I did strides outside because it was better to be doing something while waiting for the others.  And it wasn't as hard on my legs as running in on the tiles.  Then we ran to Liberty Park and did 2 laps on the road because the sidewalks were covered with ice.  Then back up to the school we did a lap around the school to bring it up to 5, and we counted the strides beforehand as a mile.  Then we did our crunches and pushups when we had finished.

Today after the track warmup and after the group was finished doing Tony's strides (I did a few outside with Sarah), we did some stuff in the weight room.  We did leg lifts, wall sits, balancing on one foot barefoot, squats with the bar, and light-weighted arm swings.  Then we went for a short run, to the cemetery, 2 laps, and back, finishing with a lap around the block to get up to an even 4.  Then we did our crunches and pushups.

Today we did speed at the oval.  We started with 4 laps warmup and then some stretching until Bill arrived.  Then we did another 4 laps, then 4 laps of speedchanges.  Then we changed shoes and headed to the start for 1200s.  Natalie and I were supposed to hit about the same pace as the 1000s we were doing last week, so our goal time was around 4:15-4:20.  My times were 4:16, 4:20, 4:14, 4:17, and we had 2 laps recovery and back to the start after each.  Then we changed shoes back and did a 4 lap cooldown, and then our core.

Today we did a lot of drills and stuff in the weight room after the warmup.  We did step ups, jumps, and squats in the commons, then moved to the weight room.  In there we did leg lifts, wall sits, calf raises with bars or other weights, and weighted arm swings.  Then for the run we ran to Sugarhouse and went on the road in the park.  At the hill that we run in the summer that is on the state course we did 4 strides, jogging back to the starting location.  Then we kept going and did 4 more hill strides just past where we meet for summer workouts.  Then we did a road lap, and then to let Abigail know we were doing one less we did a backwards partial lap to see if we would find her but we didn't so we just went back along 1300e.  When we got back we did our crunches and pushups.  It turns out Abigail had done one lap but she had gone on the outside of the park, and then had come back along 1500e as we had originally planned.  But we found her just as she was coming down the hill back down to the school so she wasn't lost :)

Today we ran the Shriner's route from the school.  We checked where the mile mark was, about at the circle of the field house, because that would be where we ended our 2 mile tempo on the way back.  We hit the 3 mile turnaround up on 11th Avenue.  My target pace was 6:45 (the downhill really helped), and I hit about 6:42 average.  Then we just did the last mile back to school for recovery, then we did our crunches and pushups.

This morning after helping Riley ask RJ to the dance I went for an easy 5 mile run on my own.  I ran up to 1500e, over to 900s, up to 1900e, over to 2100s, down to 1500e, and home.  

Today after the track team warmups we went for a run to the gate at Red Butte.  We ran from the school up Sunnyside to Foothill.  Then we turned and ran until Wakara Way, where we went up, and then we turned left at the next intersection.  Then we went up through the parking lot and onto the road up to the fence.  It was covered with snow so it was hard to run on but running down on the way back was easier.  We ran back the Legacy Bridge way, then we did core and pushups when we got back.

Today after the team warmups we did a bunch of strength building stuff.  In the commons we did 3 sets of step ups and jumps (I only did 2 sets of the jumps though because it hurt my knee) and then we moved to the weight room for leg lifts, wall sits, balancing on one foot, squats with the bar, lunges with weights out in the hall, and calf raisers with a bar.  Then we got to go on our run.  We ran to the cemetery on 500s and did a lap, and then we did 2 laps of fireman.  Then we left the cemetery and went up 500s all the way to Foothill and Sunnyside.  Then we ran back down to the school.  I fell behind the group because my knee was bugging me and when I got back I did a lap around the block to get 7.  Then we did our crunches and pushups.  

Today we had a speed workout at the oval after doing the track team warmups.  At the oval we did a mile, then stretching, then another mile and then 4 laps speedchanges.  Then we changed shoes and went to the start for the 1000s.  We did five with two lap recovery between each.  I led the second one and the fifth one, my times were 3:37, 3:26, 3:28, 3:28, 3:23.  Then after the last two recovery laps we changed shoes back to our trainers and did another 4 laps cooldown.

Today we started with the track team warmup and stretching, then we did the drills that distance does a lot.  We did step ups, then 3 sets of the Flannagan circuits, followed by wall sits and then some high knees we saw a group doing at the oval yesterday where everyone is laying down in a line and the person on the end gets up and has to do high knees stepping between all the people and when you are on the end you have to get up and go.  We did those from one end of the hall to the other and back.  Then we got to go on our run.  We ran along 1300e to President's Circle and went around the flagpole, then we went up past the bookstore and on part of our Shriner's route backwards, but since we needed more mileage we went along 1500e to Logan Avenue and down to 1300e back to the school.  Then we did our crunches and pushups.  After workout Abigail, Natalie, and I got delicious food at Costa Vida :)

Today we had an easy workout with just the distance runners.  Also it was 45 degrees outside so I got to wear shorts :)  We ran along 1300e to 2100s down to 1000e over to 1300s, where we had to cut up to 1100e, and then we had 4 miles by 900s so we got to walk up the hill.  Then we did our crunches and pushups.  I really want to break the record for the girls indoor mile tomorrow :)

This morning when I arrived at the indoor track I did a mile warmup with Abigail, Natalie, and Taylor.  Then we took a POTTY break and ran another half mile.  Then we had to go to the bull pen and then heats were starting so we couldn't warmup on the track anymore.  Natalie and I snuck out of the bullpen to change shoes and I took my Gu.  Then we went on the far side of the track and did strides until we weren't allowed to anymore, so we just did high knees and butt kicks and skips in the bull pen.  Then we were walked out to the starting line, and we were allowed to do strides in the outside lane until we had to line up.  There were 12 of us in the heat, and I think they gave out the numbers and seeds opposite because I was top seed but had sticker number 12 (same as Abigail had in her race :).  So when we lined up I was in the second row, but when the gun went off I went right around the group and took the lead.  The first lap was about a 1:01, and I could tell that I had a bit of a lead over the other girls because I couldn't hear them.  During the third lap I could hear people cheering for Kelsey so I knew she must be catching up.  I just kept pushing but I think my 4th lap was the slowest.  Then I pushed hard on the 5th lap and I could tell that Kelsey was too because I could hear her coming.  I had wanted to hit a 5:07 and break the meet record for that track, but Bill says that with the workouts this week my legs were tired which makes sense.  Natalie finished 6th with a 5:35 and she beat the girl who had won the first heat in a 5:37 so she got to be on the award podium with me :)  After the race we changed our shoes back and then went for a mile cooldown just up by the bookstore and back, since Natalie was the only one with the Garmin we had some weaving around planter boxes on the way back heehee.  Then we got Jamba Juice :)

Later when I was back in Salt Lake I ran 3 and a half miles with Bryan up on the Shoreline trail.  Coming back there was a part where I was on my right foot and I started to fall so I put my left foot down to catch myself but then my knees just kinda caved in and I hit my right knee pretty hard.  Later there was a lump just below my patella and it has a bruise. Ouch :P

Today I went for a run with the group around noon.  Patrick, Abigail, Natalie, RJ, and Taylor all came.  We ran up 1300s to Wasatch Drive, over to Thunderbird, and down to Foothill up by the flagpole.  We ran a little bit on the trail to get to 3 and a half before turning, but before going back we enjoyed the view of the valley with clean air!  It was nice being able to see the mountains again, and from the place we were at we could see a lot of mountains!  I thought it was really pretty :)  And on the way back I observed that the clouds looked amazing as well, we could see the sun sometimes but the dark and light in the clouds was awesome.  

Today after the track warmups we did stuff in the commons and the weight room.  We did step ups in the commons and then fast turnover stepups just on the regular stairs by the commons.  Then in the weight room we did leg lifts, wall sits, planks, standing on one foot, sqauts with the bar, and calf raisers with the bar.  Outside waiting to go on the run we had access bars, they come with the picture on the package :P  Then for the run we ran along 1300e to Sugarhouse Park and we stayed on the outer edge of the park just like doing a loop but when we hit 3 miles we turned around and went back the same way so that we wouldn't have to add on at the end since it isn't quite 2 miles to the park and a lap is short of 2 miles also.  

We did speed out at the oval today after the track team warmups.  At the oval we started with 4 laps warmup, then stretching, then 4 more laps and then 4 laps speedchanges.  Then we changed shoes (I wore my spikes even though we aren't supposed to there... heehee) and went over to the mile start.  We did one timed mile, our goal was supposed to be 2 mile pace of our PR so I was supposed to hit 5:37 but I got 5:43.  Then we did 2 laps recovery and then went to the 200 start.  We did two sets of five 200s with 100 recovery, 2 laps between the sets.  My times were :35, :36, :36, :36, :36, for the first set and then :35, :35, :35, :35, :33.  Then we finished the lap we were on and changed shoes for an 8 lap cooldown bringing our total mileage for the day up to 10.

Today after the track warmups we did stepups and fast turnover stepups in the commons before going into the weight room.  In there we did wall sits, leg lifts, supermans, squats (I just held weights today since the bar last time really hurt the next day), and calf raisers (again I just held weights).  Then we went for a run along 1300e to 1300s, then up to 1900e, over to Sunnyside, and down into the stadium.  There we did 2 miles of speedchanges, then a lap before going back to the school down Sunnyside to 1200e and around the block to the teacher parking lot. 

Today we did the same 4 miles as last Friday before racing.  We ran to 2100s on 1300e, then went down to 1000e, went around the round-about 1 full circle, then on 1300s cut up to 1100e, and then walked up 900s after we had hit 4.  

Today when we got to the track I was putting on my shoes when the others went for their warmup.  As I went to join them I saw Macee so I warmed up with her :) (she is going to be my room mate next year).  We did about a mile and then we had to go to the bull pen to get put into heats.  The people organizing that didn't seem to know how to do it... Anyway, they figured it out eventually, they split us into 2 heats.  Then I changed to my flats and took my Gu and then did some speedchanges with Natalie for about a half mile before it was time to line up for our race.  When the gun went off I tried to move out into the lead but I got stuck behind Kelsey, Macee, and a Davis girl, but about 100 meters in I went around them and picked up the pace.  Macee and Kelsey stayed with me.  The first lap was :40, the 400 was 1:21.  I kept the lead the whole time, and I kept the pace pretty even.  The 800 was 2:45, and the mile was 5:37.  Sometime in the second mile I think Macee dropped back, but Kelsey was still right behind me.  There were a few times I accidentally stepped on her feet because she was so close.  With about 800 left I began to pick it up a little bit again, and then with probably 600 or less Kelsey dropped back.  I kept pushing through the last 400 and then finished first.  Kelsey was second and Macee third, and Natalie got 5th and she PRd.  Then we watched Abigail and Amanda run, they were in the second heat.  Abigail's race went just about like mine, she had the lead the whole time and there was a girl who was with her at the beginning but after a few laps she had created a gap. She finished in 12:48 (PR!) and threw up right at the finish line :)  They put a cone over it heehee.  And her time put her in 8th overall :)  After all the guys had finished their races we ate cupcakes for Natalie's birthday and went to ihop :)

 After I got home I took my iPod and went for an easy run from my house up to Foothill and over to Sunnyside down to 1500e to my house.  It was slightly over 3.5 so I got to walk the last part down my street to my house.

My left leg hurt, so I took a 10 minute ice bath.

Today my sister and I started the workout early since we had to be done by 4.  We ran along 1300e to Sugarhouse Park, then around the outside loop about to the sidewalk on 1700e where it was 3 miles and where we turned around.  We went back the same way and then did 10 strides in the field behind the school.  At the dentist we did our core and arm swings while we waited for our mom to be done.  The dentist and his assistant got a kick out of watching us do them haha.  

Later in the evening my leg was hurting again so I hopped in the tub filled with cold water again for 10 minutes.  

Today after doing the dumb track stuff we drove out to the oval for a real workout.  We started with 8 laps warmup and then 4 laps speed changes.  Then we changed shoes and headed to the 800 start.  We did six 800s with 1 lap recovery.  We each had a target pace and were told that if we didn't hit it for all six we would be racing the 1600 and 3200 at the meet Friday.  My goal was to hit between 2:45 and 2:50.  I ran most of them right by Bill.  I hit 2:46, 2:43, 2:42, 2:42, 2:42, 2:44.  Then after our last recovery lap we changed shoes and then did 5 more laps cooldown to bring us to 10 for the day.

Today after the track warmups we went for an uphill run to slow us down.  We ran along 1300e, then went up 200s to President's Circle, then up through the U campus past Legacy bridge and up to Arapeen and out to Foothill by the post office.  Then we ran down Sunnyside to the school and finished with a lap around the block and a little in the parking lot to bring us to 6.  Then we went inside and did our crunches and pushups.  

Today we did our easy 4 mile run again.  Over to 2100s, down to 1000e and towards the school, walking up the hill on 900s when we had reached 4.  On the roundabout on 10th east we tried to box Ben in to force him to run the roundabout but he escaped.  Oh well, better luck next time.

When we arrived at the oval I did a mile warmup with Natalie and Abigail.  Then we stopped for a few minutes to drop our sweats, then started speed changes.  We did 4 laps of those, then I took my Gu and us and Amanda all got our spikes and headed over to the bull pen.  Bill got us in heats while we did strides.  Natalie and I were in the first heat.  I got to have the first position in lane one because I had had the fastest time so far.  Avery started next to me.  Going out I almost got blocked in but then I pushed and put distance on the pack.  I set a PR in my 400 with a 1:12, and when I had passed the mirror on that first lap I tried to see how close the others were but too many people were standing in front of it.  I also set a new PR in my 800 at 2:31 (if that time were in the 800 race it would have took third).  By then I think I was losing speed a bit and I knew my legs probably didn't have much left in them.  I missed my third lap split because Bill was yelling too loud, but at that point I still had the lead.  I know I should have made myself push harder at the 300, and the 200, and the 100 down the final straightaway but it is hard not knowing where the next girl is.  Right before the finish Avery caught up to me, and she ended my winning streak.  It was close, her time was 5:13.7.  When I looked at the pictures on my mom's camera afterwards I found it interesting that I had been in the lead with a gap and Natalie was second and she also had a gap on the pack :)  she tool 5th in 5:26 which was a PR for her :)  Afterwards I did a lap with Macee to recover, then later I did a lap with Natalie to finish her cooldown.  After the 400s were all done I finished my cooldown with Amanda for 2 laps while she warmed up for the 3200, then I did the last 2 laps on my own.  

When we got out to Saltair and got our racing packets, Abigail, Natalie, Ben, Bill and I started our warmup.  We just did the course once, but since we had started from the parking lot our full warmup was 3.25.  Then we changed shoes and hurried over to the line for strides.  I started right on the front with Natalie and Abigail.  When the race started I was out fast, there were only 4 guys in front of me.  The pace was ok but I decided I didn't want to push that hard the whole time so I backed off a bit to a more reasonable pace (transitioning from track-pace races to road races is always weird for me).  Then about 6 or 7 guys passed me, Ben and Jamal were in that group (probably the only time I will start faster than either of them).  There was one guy who I stayed with and I drafted behind him sometimes but the wind wasn't that bad.  We just kind of passed each other back and forth.  I was glad to have someone to run with though because that way I was able to maintain a good pace.  Afterwards I asked him about what his splits were for each of the mile marks because I knew my times would be close and I didn't have my watch.  His were 5:44, 6:00, 5:44.  At the turnaround my plan was to see how close the next girl was and then see if I had enough of a lead to drop the pace.  But Tee was right there at the turn with Bill so I tried to pick up the pace a little to see if I could create a gap.  Eventually the guy I was with and I caught up to the guy who was in front of us, but closer to the finish I heard someone cheering for Tee so I knew she must still be close.  So I pushed harder and ended up passing the 2 guys I had been running with.  I didn't want to get outkicked again so the closer I got to the finish I kept going faster.  I was the first girl, and Natalie was 3rd.  We went and put on our sweats and then Natalie, Ben and I did a 2.75 mile cooldown on the course, we just turned around before the cones to cut it to the length we needed to finish off our mileage.  When I got home I took a 10 minute ice bath because with 2 races in 2 days I knew I really should do it for my legs, and since I'm going ice skating and to a dance later my legs are going to be tired!

Today we did speed out at the oval.  We started with 4 laps warmup, then stretching, then another 4 laps warmup and 4 laps speedchanges, then a lap recovery.  Then we changed shoes and Bill told us the splits each of us were supposed to hit for the eight 400s we were going to do.  My goal was between 1:17 and 1:19.  We had equal time standing recovery.  I hit 1:18, 1:17, 1:18, 1:18, 1:17, 1:17, 1:19, 1:18.  Then we did 2 recovery laps before changing shoes, then did 4 laps cooldown to bring us to 8 for the day.