You've got to want it to win it

This morning (or almost afternoon rather) it was 48 degrees outside so I was excited to go for a run!  I ran to the East track for warmup and then did 4 laps of speedchanges going clockwise.  Then I stretched for a few minutes before starting the workout.  Today it was four sets of two 200s and an 800.  I took 200 recovery after the 200s and 400 recovery after the 8s.  My times were 34, 37, 2:52 for the first set; 38, 40, 2:50 for the second; 40, 40, 2:53 for the third; and 40, 40, 2:52 for the final.  I ran back home for cooldown.

Today for my run I ran up to 1500e and then to Sugarhouse.  I did part of a counterclockwise lap in the park and exited at 1700e.  When I got back to 2100s I continued on the same route I ran on Saturday night.  The weather was nice today, I was able to go out in just a t-shirt and shorts!  

This morning after going to the temple with RJ and Amanda, I went to the track and did a workout.  I ran there are did 4 laps of speedchanges for warmup, and then I stretched and changed into my spikes.  I had in mind to do four 1200s.  On the first one I hit 4:22, then took 2 backwards recovery laps, and then on the second one I hit 4:30.  I decided that I didn't want to finish with 1200s so I changed the rest of the workout to two 800s and two 400s so that I could get some quicker turnover stuff in.  On the 800s I hit 2:54 and 2:52 (with a 4 second negative split on the second one, I was happy) with a lap recovery each.  Then on the 400s I hit 1:20 and 1:19 and had a lap recovery after each.  I felt better about the 800s and 400s even though the times are not up to speed.  But I'll get there.  Before I changed shoes and ran home for cooldown, I did countdown abs on the grass which was mostly dry.  Again it was a beautiful day!  I wouldn't mind if it were like this the rest of January :)

This morning I started my run by going north on 1300e to 900s and then down to 900e.  I went south next until I hit a red light at 1700s, where I went back east since I didn't want to stop.  At 1000e I went south again to 2100s, but when I hit 1100e I hit another red so I went back to 1700s on 1100e.  I ran up to 1300e and when I got there the light turned green for me so I kept going up :) I thought about turning left onto 1600e and then maybe cutting up to 1700e and then going down Harrison to get home, but I didn't think that would be long enough to get me to 6 miles so I went up to 1900e instead.  I went down Harrison and hit 6 about 2 blocks from my house so I just walked the rest of the way.  It was another great shorts and t-shirt day and I enjoyed it :)

This morning I did another workout.  I ran to the track and did 4 laps of speedchanges for warmup.  I ended up dropping the long-sleeved shirt I had brought because it felt warmer than what I had read on the thermometer right before leaving, it probably warmed up as I ran there too.  I stretched for a minute and then changed shoes.  I decided that I was going to do ten 400s with a lap recovery in the opposite direction for each.  My times were 1:19, 1:21, 1:17, 1:17, 1:16, 1:17, 1:16, 1:17, 1:18, and 1:18.  I felt very positive today and I was very happy when I got to a 1:17 for the third one and was able to keep my times down :)  Hopefully I can stay motivated when I return to team workouts next week...  For cooldown I ran home.

This morning I got to go running with Bill and Nat in the snow!  We started on Wasatch just north of 3300s and ran all the way along Wasatch into Holladay and finished at Bill's house with 10 and then got a ride back to the cars with Kim.  The last 5 miles there were several times where I started to fall back so I had to throw in some quick strides to catch back up; I guess that's good practice for not letting the pack slip away while racing.

Today was the first run back with the team :)  We ran up to 11th Ave. and down into City Creek.  They turned down Memory Grove but I kept going until I was at 4 and then turned and went back the same way since I don't like running downtown and didn't bring my Ucard with to take Trax back.  It felt great to be running today :)

This morning we returned to lifting and again I continued to do the alternate lifts.  I like these because they are a lot of core so I feel that they help a lot.  Today we also had our first workout out at the oval.  We warmed up outside which really threw me off since I'm used to warming up inside but it was pretty nice out :)  Then we did our drills and strides inside before changing shoes.  The longer distance girls workout was twelve 500s at about 1:45-1:46s with equal timed jogging recovery.  It ended up being me, AuraLea, Macee, and Lauren.  The first two weren't that great, we hit 1:49 and 1:53.  Fortunately we were able to pick it up for the third and hit a 1:44.  Then we hit 1:43, 1:43, 1:43, 1:42, 1:43, 1:42, 1:44, 1:42 and 1:42.  For the last 2 Kep said we could try picking it up so AuraLea and I did.  Afterwards I changed shoes and ran 4 laps cooldown with Macee and Lauren.

Today for the run we started out on Foothill with the intention of going towards the Albertson's loop.  I was with Bekah and AuraLea.  Bekah turned around before we got to 2100s but I kept going with AuraLea.  We had thought about doing a lap in Sugarhouse but decided it would go over the mileage we needed for the day so instead we ran down to 1300e to run back to campus because it would add extra and would be less of an uphill back to campus.  Bill saw us before we got to 17th!  We ran back up to Guardsman on 500s and finished going back up to Huntsman.  Then we did 6 strides and some drills.  My hamstrings, quads, and glutes are all sore from going back to weights yesterday so I made sure to do drills that stretched them, it felt very good.  

Today we had a mile repeat workout at Liberty.  Since Kep was at the oval with some of the other girls on the team, it was just me, Macee, Lauren, AuraLea, and Bekah.  Liz came on her bike to cheer us on which was nice :)  We got off Trax at 900e and ran to the park plus some in the park for warmup.  We met up with Brooke and did our strides and drills on the sidewalk that goes through the middle of the park.  Then we changed shoes and went to the starting line for our repeats.  We were doing 5 and going by the lines and dots system, which really needs to be repainted!  We were supposed to hit 6:20 pace, and on the first one hit 6:15 and felt really great.  The second one we missed the finish to but figure it was probably around 6:10 after running back to it during our recovery (which was 80 seconds).  On the third one we hit 6:02, on the 4th I hit 6:07, and on the last one we missed the 5 lines for they were faded so much and I'm not even quite sure where to estimate that one at, probably 6:10 though.  Then we did our strides on the way back to where we had started and ran to the Trolley Trax station for cooldown.  I felt great through the first 4 repeats, but the whole time I was sore from the lifting warmup we had to do this morning which is different from our usual.  It made the the inside of my legs hurt on my thighs (so I guess in the hamstring area but not quite) and I don't know how I was able to run the cooldown!  But we finished and felt great with our times :)

Today my hamstrings were way tight and sore from lifting yesterday so I decided to only run 6 miles instead of 8.  The other girls were doing 6 too because we have time trials tomorrow.  I was with Hilary and we ran along Foothill to Sunnyside and then through the golf course to get up to Wasatch Drive, where we turned around at 3 miles and went back the same way.

This morning we had time trials out at the oval.  It was hectic there with all the stands set up for speed skating time trials and also the general public using the track!  We warmed up outside for about 15 minutes and then did our strides and drills on the track, though we did them in a lap because we needed to go the same direction as everyone else.  Then we changed shoes and went over to the start for our 2000.  Kep moved the start forward a bit for us to make up for the difference we would have to do each lap going around the carts parked on the track coming out of the final turn and the timing equipment set up in lanes 1 and 2 at the finish line.  I went out with AuraLea and as we kept going she pulled away and finished 12 seconds ahead of me; I finished in 7:12.  Next we had planned to do a 1000 but Kep decided to have us just do 300s instead rather than try and run around all the people on the track.  We started at the 400 mark and ran to the 100 mark, and then finished the lap for recovery.  We did 6; on our first one we accidentally stopped at the wrong line, but our times were 56, 59, 57, 56, 57, 55.  Then I ran 7 laps inside for cooldown with Lauren and AuraLea.  

This morning I along with other girls on the team took advantage of not having classes and went running early.  I needed 10 miles and Hil needed 8, and Brooke, Lex, and Nikki R. ran part way with us.  We went up to 11th Ave. (Brooke and Nikki turned then) and then ran all the way down into City Creek and Memory Grove.  Lex split then and Hil and I kept going.  Stepping out into the street on North Temple I missed seeing the grate over the drain and wiped out for a second :P  But just got up and kept going, unhurt :)  We ran back up South Temple, Hilary split when we got to her apartment.  Because of the snow I decided to try and find a less steep way back onto campus than the way I usually go so I went up 1st South (still a bit steep) and made a loop through campus hitting South Campus drive.  Then I still needed a bit to get to 10 when I got back to HPER so I went up on the road by the track and turned just before North Campus and headed back to the locker room.  When I finished there was ice on my eyelashes from the snow!  

Today we were unable to go to the oval for workout, so Kep shoveled a lane clear on the track so we could workout there.  For warmup we ran up above the track and then on North Campus up to Federal Heights drive for a bit before turning and heading back to the track.  Then we did drills and strides, switching out drills to avoid going on the ground in the snow, and staggering ourselves on the strides so we could all be on the cleared part of the track.  Then we changed shoes.  The workout for longer distance was two 200s, a 600, two 800s, a 1000, then Kep would decide what else we needed based on how we were doing before the final 600.  I was with AuraLea but I wasn't able to keep up with her during the last part of the workout.  On the 200s we hit 37 and then 39 with 200 recovery each.  For the first 600 we hit 2:03, then another 200 recovery, and for the 800s I hit 2:45 for both and did 200 recovery for each.  On the 1000 I hit 3:31 which I was pretty happy with, then after another 200 recovery we did another 800 which I hit 2:47 and then finished the last 600 with 2:03.  Afterwards Andrea stayed at the track with me for 7 laps cooldown.

Today for the run we had a small group since a lot of people are injured and cross training or have class :P  AuraLea, Andrea, Lauren and I did the zoo loop.  We ran down to Foothill and over to Sunnyside and up to Wasatch Drive going behind the zoo.  They turned a little bit before half hour and went back through the golf course but I needed 8 miles so I went just a little further and then went back the same way we had come.  I did a few drills when I got back.  And I enjoyed that it hadn't started snowing yet for the opportunity to wear shorts :)

Today we had a workout at Liberty Park.  As usual, we rode Trax down to 900e and ran to the park for warmup.  We switched out some of the usual drills since the ground was wet.  The workout was threshold of 15 minutes on, 3 off, 10 on, 2 off, then 5 on.  I was with AuraLea and we hit 6:09 and 6:11 for our mile splits on the 15 minutes.  We hit 6:05 during the 10 minutes on, and had 3:01 for 800 during the last 5 minutes.  Then we did 5 strides and changed shoes and ran cooldown back to the Trolley Trax station.

Today we did a recovery run.  There were 5 of us today; me, Hilary, AuraLea, Lauren, and Andrea.  We ran up on 11th Avenue and down City Creek.  Lauren and Andrea had fallen back and I just turned around and went back the same way when Hilary and AuraLea turned down Memory Grove.  I threw in some speedchanges on the road above the track as I was finishing, then some drills when I got back.  It was really nice out today, so nice that I was able to run in just a t-shirt and shorts! :)

This morning we had another time trial, and since the Oval was closed we got to run in the pouring rain on our track!  We started with the usual warmup running up to Federal Heights Drive and then back to the track for drills and strides.  Then we changed shoes in the shed.  For the long distance group, we had two 200s with 200 recovery, then a 2400, and finally six 200s just for turnover.  On the first 200s we hit 36 and 38, then for the 2400 Kep told AuraLea and me to take turns leading each lap.  She led the first and third, and I led the third and fourth laps.  Then on the last 2 laps we could go with what we had left.  I didn't look for my splits the first 3 laps, and as I took the lead going into the 4th lap AuraLea couldn't stay with me and gradually began to fall back.  Finishing that lap I could hear someone coming up fast and panicked for a second that she was catching up and coming with a strong kick, but it was Nikki and Andrea finishing one of their reps.  My time through the mile was 5:40 (maybe 5:38 or 39, I looked at my watch late).  At 2000 I was at 7:02, and I finished in 8:23.  After everyone had finished, we did 2 laps recovery in the opposite direction but modifying the last 200 to finish at the 200 start on the south side.  I was with Bekah and AuraLea and we took turns leading.  We hit 34, 35, 36, 35, 35, and 35.  Then we changed shoes to cooldown; I stayed at the track and did 4 laps to get up to 7 for the day and finishing the week with 50 :)

Today for the run we ran along Foothill so that the girls doing a workout on Wasatch could warm up with us.  When we got to 1300s, we went up to Wasatch.  I wasn't doing the workout and neither were Hilary, Nikki R., AuraLea, or Lauren.  We just ran along Wasatch the rest of the way.  Nikki turned around while we were on Wasatch and Lauren and AuraLea turned around when we cut back down to Foothill just past Thunderbird.  Hilary and I were hoping to be able to run on the paved part of the Shoreline Trail but it was covered with snow so we made it to the drinking fountain (which of course was off) and then turned around and went back the same way.  We did our strides around Huntsman when we got back and then did a little extra to get to 9 for the day.

Today we had our final workout before Boise this weekend.  At the oval we started with a warmup outside along the usual warmup route we do.  Then when we got back in we did the usual strides and drills.  Then we changed shoes.  The workout was three 1200s with 4 minute recovery, then an 800 quickly followed by a 200, then a 600 followed quickly by a 400.  We were supposed to hit around 81-82 pace.  Also for the starts we switched up the order so we could practice getting out into position.  On the 1200s I hit 4:07, 4:07, and 4:04.  The first 400 split for each was 81 but in the first 2 I fell back in the second lap (2:47, 2:44, 2:44 800 splits) but on the third one I stayed right with AuraLea and Macee.  On the 800 we hit 2:44, then 38 for the 200.  On the 600 we hit 2:00 and for the last 400 1:17.  Then we went back and changed shoes and Lauren and Nikki stayed inside with me to do 7 laps cooldown.  (I figure 9 miles because counting the warmup as laps puts the lap total at 32 and it is an oversize track and I was on the outer lanes...)  I felt great with my times today.  I'm excited to race this weekend :)

Today we ran along 1500e to Sugarhouse and back.  Just before we got do Guardsman going down campus, we saw a bunch of deer under some trees!  They were still there when we got back.  Then I did strides with AuraLea around the Huntsman building and then a little extra to get to 7 miles, then we did our drills back to the lockerroom.

This morning we had a shortened lifting workout and when that was done while we were still at the Smith, a few of us went upstairs to use the treadmills.  It was hot up there, but fortunately we were only doing 3 miles.  

In the evening after arriving in Boise, we went to check out the arena and do a short shakeout run.  With Lauren and AuraLea, on the short track we did 4 laps and then 4 laps of Js.  Then we did drills.  We race tomorrow at 4 so we'll have a good day to get plenty of rest tomorrow. 

This morning and early afternoon I just relaxed at the hotel with AuraLea, Lauren, and Kate.  I decided to not do a shakeout run since my race was at 4 which isn't that late but also since we were able to do our pre-meet in the evening last night.  When it came time to warmup, Kate, Lauren, AuraLea, and I went outside for a few minutes, out and back until we were at about 15.  Then we got our spikes and got ready to go check in.  We had a half hour before our race at this point.  I decided to take a Gu, Amanda helped me make the decision by asking when the last time I had eating was (about 3 and a half hours) so I took it.  Then I got my spikes and water bottle and went down to the track.  On the track I did 2 laps just to get my heart rate back up and then in the middle I did a few light drills and some strides.  Then I changed into my spikes for a couple more strides.  I did some on the track too to get a feel for the banked curve.  Finally it was time to get to the line, so all 11 of us that were in the race got ready.  My goal going into it was to break 10 minutes, and I believed I could do it because of the pace we've been practicing the last few weeks.  I knew that the 3rd and 4th laps (short track, remember) would probably be the hardest for me because of the workout on Tuesday, so I was prepared to have to push to keep the pace up during this time and then I felt I would be set for the rest of the race.  Here is what happened.  I started in lane one and was easily able to push out into the lead.  One girl got in front of me coming out of the curve but she might have cut in a little too close since my feet hit hers and I went to the outside of the lane to run right by her.  I went with her for the first lap, and we came through at 35 which I knew was fast but it felt right.  Almost immediately I could tell that she was slowing down so I kept the pace up and pulled into the lead and took the inside back.  The first 400 was about 1:19 (if I remember correctly) and then I knew the next 2 laps were where I needed to run strong to keep the pace.  I hit pace, though I don't remember my 800 split (it might have bee 2:35?), but the splits Kep was telling me were in the 39-41 range.  I had separated on the pack by now and I could hear the announcer saying that AuraLea was in second.  Coming through the mile I was around 5:16, and I think I may have been losing speed a bit at this point but each lap I reminded myself that I needed to keep the pace up.  With 4 laps to go I knew it was going to be hard getting myself to kick because I knew that it was 800 meters but mentally knowing 4 laps of kick would be tough!  Coming around again this time with 600 to go I knew I needed to pick it up and knowing that I had let some of my laps slip, I would need to pick it up if I still wanted to break 10.  The last 2 laps I began to pass some girls and was pushing really hard, especially on the last lap when I started at 9:22 because I knew I only had 38 seconds to break 10!  Coming down the last stretch (only 50 meters...) I could see the clock in the 9:50s and knew I was so close, and I was so glad when I finished in 9:59!  I would have been pretty mad had it been a second slower!  After the other girls came in and we changed shoes, we went outside for a 20 minute cooldown, out and back.  

This morning after watching some of the high school events and other stuff going on at the meet, it was time to warmup for the mile.  I went with Lex and Andrea, outside 8 minutes and back the same as yesterday.  The schedule was just a couple of minutes behind so we planned for that, and Andrea and I were in the third heat so we knew we had a little extra time for that too.  Somehow I lost where Lex and Andrea went, so I went onto the track by myself to continue warming up since only the center was being used at the time for the 60 meters.  I ran a few laps to keep my heart rate up, and I did a few drills.  Then I did a few strides before having to move to the infield so that heat one could start.  Then I changed into my spikes to do some quicker strides.  I talked with Kep before and decided I needed to get faster strides in before since I hadn't practiced much of the fast paced stuff for this race.  My point of focus was different than yesterday because I wasn't going to work to keep the pace up the second lap but rather hold back until the third lap because that's when I would need to be able to bring it in strong.  Finally, it was time for Andrea, Nikki D., and I to race.  Since I had been added last minute to the race and ended up with sticker 14, I was on the far right for the start, but I got out well and didn't get blocked in.  I was with Andrea the first bit, but then as a pack everyone came by and I told myself to relax because I needed to wait to really work.  We came in at 37 on the 200, 2 seconds slower than yesterday, but it had to be done.  During the second lap there were 8 girls in front of me and there was a gap, but I just focused on keeping my pace and not panicking or going too early.  I came through the 400 at a 1:14 (if I remember correctly...) and just kept pushing to keep the pace the same.  At the 800 I was at 2:31, so I had stayed pretty even, and when it came down to the final 3 laps, or 600, I knew it was the time to go, so I closed the gap on the first girl and kept going, and then during the last 400 closed up on the next 2 girls and passed them and stayed ahead of them and finished in 5:02, and even split for the last 800!  I was really excited for Andrea too because she ran a 4:52!!!  Her PR before that had been a 5:15 so it was really amazing to get to see her do so well :)  Afterwards when we had changed our shoes and got back into our sweats, I went out for a cooldown with Andrea and Lex.  We just went out and back the same we had for our warmup.  Then they went back inside but I knew I should probably do more cooldown so I went out and back to the same spot again.  I am really pleased with both of my races this weekend, and had fun getting to watch other teammates do well in their events :)

Today I found out that I got moved down to middle distance.  This got me out of a workout :)  until tomorrow, but I'll be doing quicker stuff now.  Today I went for a run with Andrea and Both Nikkis.  We ran along 1500e to 2100s and back.  Then we did strides around Huntsman, and when they went in to do their steeple drills I ran a bit more until I was at 7 miles.  Afterwards I got in the ice bath for 10 minutes.

Today I worked out with the mid-distance group at the oval.  We went for the usual warmup out on the main road and back.  Then we did our strides and drills.  After we changed shoes, Megan and Nikki R. split to do their workout and I went with Nikki D., Andrea, and Amanda to the 200 start.  Our workout was four 200s at 36, two 400s at 73, a 600 at 1:47, two 400s at 69, and four 200s at 34.  We took about equal recovery after each one.  I ran just behind Nikki most of the time.  We hit 36, 38, 36, 36, 1:13, 1:16, 1:55, 1:13, 1:15, and 34 for all the last 200s.  Kep told me when we got to the 600 to just try and keep the pace even since I'm not used to the quicker stuff.  Then on the last 400s again I was just supposed to keep it even.  After we were finished, Kep seemed happy with the workout.  For cooldown the other girls ran outside but I stayed inside and did 6 laps going the other direction.  When we got back to campus, I decided to massage my legs with an ice cup rather than an ice bath.