You've got to want it to win it

Today after my final which was 33 multiple choice questions (took less than 15 minutes!) long, I met up with Andrea to go for a run.  AuraLea was going to join us but wasn't feeling too great so just cross trained today.  Andrea and I ran the direction of the Albertson's loop.  Because she went shorter, she turned at 2100e but I kept going down 2100s to Sugarhouse Park.  At 1700e I started a clockwise lap, and made it to the light at the 3-way intersection by the shopping center when I hit 5 and decided to turn and go back the same way.  My knee was hurting this morning, I must have slept weird on it last night or something, but before the run I was hoping it would warm up during.  It hurt more at first, but I could still feel it the whole time.  I ice cupped afterwards and then biked home (all downhill of course :)).  I hope my knee feels better tomorrow.  I also wonder if maybe wearing my flats yesterday for 5 miles had something to do with it?  Or if the anti-pronation features on my shoes are causing the pain?  Lots of factors here, I'll just pay attention to it the next few days.

This morning I decided to drive up to Pipeline for my run.  Once I got up there and got started, my knee was hurting again.  I had taken ibuprofen before so at that point I was hoping it would kick in at some point.  I'm sure I was probably limping but I kept going, and I told myself that if it was still hurting 2 miles in I would turn around, I wanted to give it the chance to warmup.  It finally did around mile 1 and a half so I was able to do the full 8 miles I had been planning on.  

Today I did a workout with AuraLea.  We started with the usual warmup up above the track then across North Campus Drive, and back to the track for strides and drills.  The workout was twenty 200s (for AuraLea, Kep said less for me) with a diagonal jog across the field for 55 seconds of recovery.  I was supposed to hit around 40-41s.  The first few were 38, 43, then a bunch of 41s with an occasional 42.  On 12 and 13 after hitting two 42s in a row Kep told me to sit the next one out and then join AuraLea for another 5.  She had 6 left so I just did all of them with her.  For those ones I got 39, 39, 40, 40, 41, 41.  For cooldown we did 6 laps at the track cheering on Bekah during her workout and then went out a mile and back to finish with 8 for the day.

This morning after lifting I took my iPod for a run :)  I ran down 1500e to Sugarhouse, did a counterclockwise lap until I hit 1700e, and then did the cemetery loop route going down Parkway Avenue to Alden and then that maze of streets.  I hit 4 and a half at about 3000s when I was on Imperial Street, and then I attempted to go back the same way but I think I turned early off one of the streets because I ended up by Carden... But it reminded me of the time I ran it with Bre and Clayton when I was a sophomore and we tried to do it backwards, I think I took the same route we did then.  I went back through Sugarhouse and then along 1500e, but I turned down to 1400e at Blaine because I didn't want the final downhill to bother my knee.  It has been feeling better but I'm still going to be careful and ice it the next few days.

Today I went to the BYU meet to watch Natalie go for another state record.  She didn't race until golden hour though, so after I watched Abigail and Kiley in the mile I ran over to Provo High with them to see if they would make it in time to race the mile there.  They had just missed it but signed up for the 800.  I ran a lap around the block with them as part of their staying warmed up, and then closer to their race did a few strides with them.  After watching them and everyone else that signed up for the 800, I ran back to BYU with Tomy, Bill, and Natalie.  By then I had 3 and a half miles and was really not wanting to finish the rest of my miles right then.  I just wanted to eat lunch and run later.  But then I thought about my knee and thought that I should just get my run done now while it was still warmed up so that I could ice it afterwards rather than just let it cool off.  I actually was able to straighten my leg all the way this morning when I got up, that's the best luck I've had all week!  I ran out from the stadium and past the indoor track and past Brick Oven to 200e which I took all the way to 300s, then I went up to 900e and went more south until I hit 6.75 (so when I got back I'd be at 10) where it just so happened that there was a sidewalk closed sign to mark the turnaround point for my run!  I ran back the same way, and then after getting ice wrapped around my knee went with Natalie on a quest to find food, which ended up being sitting and waiting for her parents to arrive with her bagel :)  The golden hour mile was amazing, the lead group was made up of 5 girls that had all broken 5 this season :)  and three of them broke the state record!!!  It was an exciting race to watch and I am eager to see them race again at state :)

This morning I did a workout with AuraLea and Bekah before lifting.  We started with the usual warmup from the lockerroom up past the track and across North Campus drive and back to the track.  Then we did our strides and drills.  Then we changed shoes and started on the workout.  First we did strides over to the other side of the track to start our 1000s.  We had 3 at threshold pace so we were supposed to hit between 3:45 and 3:50.  First we hit 3:52, then 3:47, then 3:49.  We had a minute recovery after each of those so we did about 100 jog during that time.  Then we did five 200s which were supposed to be around 35-36.  We hit 33, 36, 35, 35, 35.  200 jog recovery for each of those.  We finished with a progressive 2000 on which we were supposed to drop 4 seconds a lap, starting at 96.  We came through right at 96, still on pace with 3:08 at 800, then 4:36, 6:01, 7:23.  Not bad, just the last one felt really hard, but I'm glad we hit the pace for the first 4 laps at least :) I jogged a lap for recovery and then changed shoes for cooldown.  I stayed at the track for 5 laps in the opposite direction, then ran out to North Campus drive and decided to change it up by going down to the road that goes by the engineering building and towards the union and took that over to the bailiff and then back over to HPER to finish with 2.5 mile cooldown and 10 miles for the day.  Then I hopped on my bike and pedaled over to the Smith to get the lift done.  My knee was hurting a bit this morning before I started but I took some ibuprofen and after it warmed up while I was running it felt fine.  Still I substituted hamstring curls at weights with curls on the physioball to play it safe.  

Today I did my same 9 mile run as last week.  This time I made it back the same way I came after turning around at 4.5 when I was on Imperial Street!  Again I took Blaine down to 1400e to avoid the final downhill at the end to protect my knee.  I only had to stop twice, once in Sugarhouse on the way back when I got a bug in my, and then again at 1700s when I was waiting for an opportunity to cross.  Ironically, I forgot to take the inhaler today even though I went running right after my Dr. appointment!  Also now I am supposed to start using a peak flow meter before and 5 and 10 minutes after I run.  I should probably buy one soon so I can get started on that...

I started off the morning with a nice 8 mile run.  The hardest part was deciding where to go, but once I got that figured out it was nice.  I ran along 1500e to 2100s, then went up to 1700e and across to the road that leads up to the freeway underpass at 2000e.  I stayed on 2000e all the way until about 3600s when I hit 4 miles.  On the way back when I got to the light at 3300s, after I pushed the button for the light to change I realized there was a spider on the light pole!  Then when I got to the light at 2100s and 1700e there was a black fuzzy spider :(  I might have a fear of those pedestrian buttons now...  Again when I got to Blaine I took that down to 1400e.  I think that will probably become routine now whenever I'm coming home along 15th.

Today I did my final workout before conference this Sunday!!  I did the usual warmup and then strides and drills at the track.  As I changed into my spikes Kep told me the workout.  I started with two sets of two 200s and a 400, equal recovery jog for everything.  I hit 37, 39, 1:21, 40, 40, 1:25.  I think on the 400 in the second set I relaxed too much because I had felt the rhythm of the pace for the 200s but couldn't quite get it up to 400.  Then I did a set of 200 400 400 and hit 39, 1:20, 1:21, and finished with one more 200 and one more 400 in 40 and 1:20.  I stayed at the track and did 8 laps cooldown in the opposite direction.  I think tomorrow and Saturday I might run 8 miles each day; my legs felt great today after 8 miles yesterday so I think it will be alright before my race Sunday.  After I finished cooling down I took a 10 minute ice bath.

This afternoon after arriving at our motel in Eugene and resting for a bit, I went for a run with Amanda, Andrea, and AuraLea.  We went out on one of the trails off campus.  I turned around with them at 15 minutes because it is their premeet today, and stretched with them when we got back to the motel.  Then while they went to the track to do their strides I just ran out and back again about to the same spot as before to get to 8 miles.  Just my calves were tight but stretching fixed that for the rest of the run.  When I was all done I stretched for a few more minutes before going inside.  On the peak flow meter I got 350 before the run and 375 then 400 5 and 10 minutes after.

This morning I went for a run with Kep as part of my premeet.  We did a loop out on the trail, this time entering at a point more west (I think, I'm bad with navigation without the mountains!) than yesterday.  We got about 4 miles in out on the trails and back to the motel, then I went and grabbed my spikes and ran over to Hayward Field to do strides and drills.  I changed into my spikes at our teeny team tent (ours is only 10' by 10' the other teams got 20' by 20' tents...) and then did a few strides and drills in the little field where all the tents were set up.  Then I went up to the little practice track and did some strides up there.  Then I changed my shoes back to my trainers and did a few more laps at the practice track before going back to the motel.  My legs felt great during the strides and really fresh as I was finishing my 7 miles, hopefully they feel just as great tomorrow!  On the peak flow today I hit about 400 before the run, and 5 and 10 minutes after.  

This morning I went to church with a few of my teammates before some of us competed this afternoon.  We were an interesting group with half of us in jeans or sweats but the ward members wished us luck in our events today.  Later after returning to my hotel room I watched a movie to pass the time until I would need to begin my walk over to Hayward field.  I just had enough time before beginning my warmup to watch Rose compete in the 800 final.  For my warmup I ran laps in the cemetery just behind the practice fields where all of the team tents were set up.  It was nice there because there were soft paths to run on and it was shaded from the heat of the day.  After 2 and a quarter miles I ended up back at the tent and then took a final potty break before checking in and then doing strides and drills.  When they called us to the bull pen I grabbed my spikes and headed over.  I changed my shoes there and then they had us take everything with as we walked to the room under the west bleachers.  After giving all of us our numbers I quickly decided to splash myself with cold water, as some of the other girls were doing, before they lined us up to walk us out.  It reminded me of state last year when Bill poured a whole bottle of water over me before the 3200.  Once we were over at the start we had time for just a couple strides before getting on the line.  I was on the first waterfall about in the middle, and got a pretty decent start.  Quickly I was able to get to the inside and held my position there in the middle of the pack.  Here I told myself I just needed to be patient.  As I learned from my last 2 races, moving to the outside you have nowhere else to go.  The first lap I think was around an 81 or 82 so not bad.  The second lap the front of the group turned into a line but at the back we were still bunched up in a pack, so I waited for it to thin our a bit more.  Second lap we came through at about 2:40 so still at a good pace (though for this race I wasn't focusing so much on pace as keeping a good position and running better than my last 2 races).  On the third lap (or maybe the 4th, I can't really remember...) coming around the curve onto the back stretch the pack in front of the pack I was in started to break away so I left my pack and chased the other one.  This gave me what I needed to keep passing throughout the rest of the race.  I think the mile was around 5:30 but at this point I really didn't care so much about pace.  Halfway through I was at 8:37 so I knew I'd have to pull off a big negative split to go sub 17, but I was happy because I was catching and passing people the whole time :)  at 3200 I was at around 11 minutes so still even :)  I felt really strong the last mile and was really excited the last 2 laps to be so close to finishing and still gaining on people!  On the last lap I didn't kick too hard or I might have caught another girl or two, but after I finished I was in a self battle to not puke.  Even though I didn't come close to a PR and I didn't score, I am still really happy with how I raced and was able to make the situation work for me :)  Also there were people cheering for me on the home stretch in the stands and I couldn't tell who they were so I just pretended that it was different people every time, that really helped too :)  And on the back stretch I knew my teammates were there and also even though that stretch was into the wind I battled it like I did at the regional meet for cross country and was able to pass people.  A few minutes after sitting back at the team tent concentrating on getting my stomach to settle, I grabbed my iPod and went for a cooldown.  I ran out towards the Pre Trails.  I walked some of it because I felt like crap but most of the way I ran.  I went halfway across the bridge toward the trails and then turned around, finishing the cooldown to get to a full 8 miles.  As I was leaving the stadium after the meet was over I passed by a tent that had a bunch of Oregon shirts as they were cleaning up.  I thought about getting a Pre shirt but then decided maybe I'd get one another time... But as I walked away I changed my mind and went back and got a yellow "Go PRE" shirt :)  and I got $3 off since the sign that was up earlier said $20 but the guy who pulled the shirt out of the box looked at the price on the tag that was $17 instead :)  Then as I left the stadium again Amanda, Andrea, and AuraLea found me with the car so we went straight to dinner and for frozen yogurt (3 days in a row for Amanda and me!) and then to Pre's rock.  

After hanging out with the other 3 distance girls for a bit, Amanda and Andrea convinced AuraLea and I to go for an hour run with them.  We went out on Pre's trails behind the river that goes behind people's backyards, this time out for half an hour.  We went so far that the trail ended and we ended up at some different park, and then some bird watch place.  At half an hour we turned around and went back the same way.  We went a lot faster on the way back, we had averaged 8 minute pace on the way out and I was getting about 7:40 pace for the way back, the other girls totally lost me and I'm guessing they were 7:20-30 pace!  I was just short of 7.5 when we got back to the hotel so I added just a bit more until I reached it and then I was done.  It felt great to be done and I'm glad I went, but I think I will probably take tomorrow off since I don't usually run Sunday and I got a lot of miles in!  It has been a really fun weekend and I've really loved it here in Eugene :)  I hope that I will have other opportunities to come back and run at Hayward Field :) 

Took the day off after getting so many miles yesterday!  And I ate real ice cream today since it is my brother's birthday :)

After laying in my room for a while drifting in and out of sleep, I finally decided to get up and go for a run.  I started out on 1500e towards Sugarhouse, and that turned out to be painful.  As soon as I got to the park I stopped to stretch for several minutes.  My calves are still sore, and my quads too, also my left hamstring is really tight!  Stretching helped because when I resumed running it didn't hurt anymore.  Still I decided I was going to cut a few miles off of my run to play it safe and recover more before workout tomorrow.  I don't know yet if I am going to regionals, Kep doesn't think so but we will know tomorrow night when everyone has to declare and we will see how many people scratch from the 5k.  I turned around at 2.5 miles and ran back the same way.  Again I had to stop and take a stretch break for my calves, but they always feel better afterwards.  I completely forgot peak flow or inhaler today, and I was even looking right at them right before I picked up my iPod and Garmin to head out for my run... 

This morning I went to campus to get my workout done at the same time as Amanda and Andrea.  Due to a miscommunication, I missed them on the warmup but ended up doing it on the track while they were doing their drills and strides.  Once I finished my warmup Kep told me my workout.  I did a fartlek, and decided not to change shoes, so after he finished explaining the workout I ran to the lockerroom to drop off my spikes and then ran up Legacy Bridge to the road in front of the dorms to start my workout.  It was three sets of 2 minutes on, 2 off, 3 on, 2 off, 4 on, 2 off  (but really 3 off because that was the in between of the sets).  What I ended up doing was making a loop over to Wakara and I'd get there just as I was finishing the 3 minutes on, then I'd head back on the opposite side of the street as before and finished just before the HC, then took the 3 minutes recovery back towards where I started each set on the road in front of Chapel Glen.  When I finished the third set I cooled down a mile so that I hit 10 for the day.

This morning after I dropped my sister off at school, I grabbed my iPod and went for my run so I could be done in time for lifting.  I ran up 1300e to Wasatch Drive, then over to Thunderbird and down to Foothill and up just past the drinking fountain, .10 mile on the trail to get to 3.5 where I turned around.  I ran back the same way.  Other than the first light at Foothill and a quick stop at the drinking fountain on the way down, I didn't have to stop :)  

This morning I went to Liberty Park for workout.  I warmed up running from the light at the south east corner with a lap around the park and then over to the painted start line.  I did a few strides and then got on the line.  I did 3 1 mile repeats with half mile recovery.  The first mile was 6:16, then the other 2 were both 5:57.  I think the first was so slow just because I haven't done a workout like this in a while :P  I hope by the end of the summer to be able to get a workout like this with some 5:40s.  I had thought about doing some half mile repeats afterwards but decided against it because of my high miles already this week and it was getting pretty windy and I could tell it was going to rain soon.  I cooled down around the park to the drinking fountain and then a little extra to get to 7.5.

This morning after watching Natalie win state I went for a run in Provo.  I went out on 200e like I did last time, and went to the same street as last time where I turned and went east.  This time when I got to 900e I turned left instead of right.  I made it to a second church when I reached 3 miles and then just went back the same way.

This morning I met Andrea and Amanda at the track for workout.  We warmed up to the same spot across North Campus and back that we usually do, then added a lap at the track since we didn't start from the locker room.  We did our strides and drills and then Kep came and told us our workouts.  I forgot to grab my flats as I left my house, even though I did remember to go grab my summer lifting manual and had to run back in to grab it!  So i just did the workout in my trainers, but I was fine with that because then I wouldn't get too sore.  My workout was four sets of 800 then 600, with 2 minutes (200 jog) recovery for each.  I was supposed to try and run about 2:40 pace for the 8s and a little faster pace for the 600s.  I hit 2:45, 2:02, 2:44, 2:03, 2:46, 2:05, 2:50, and then instead of the last 600 I did two 200s both in 41.  Then I cooled down to North Campus and back with Amanda and Andrea and then ran down to the weight room to finish my cooldown.

This morning I took my iPod for a run at Sugarhouse.  I did 3 grass laps there, two counterclockwise and one clockwise, because I wanted to stay on soft surface.  I was worried about my right gastrocnemius because I woke up in the night with a charlie horse! It hurt so bad!  And the muscle was flexed all the way!  Fortunately it didn't hurt while I was running.  It better behave this weekend too because yesterday Kep called me while I was at work to tell me that someone scratched the 5k so I'M GOING TO REGIONALS!!!!!!!! :)  I race Saturday night in Texas and I am so happy that I have another chance :)

This morning I did a workout at Liberty.  For warmup I ran over to 1700s and then down to 900e, over to 1300s and down to 700e into the park.  I didn't feel like doing strides since I just wanted to get going on my workout, but I made myself do one before starting.  I did a mile at threshold, hitting 6:17, and then after a half mile recovery started a fartlek.  On the outer perimeter I did a ladder of 30 seconds on (double recovery for everything), 60, 90, 90, 60, 30.  I did a lap and a half, reaching the entrance/exit at 900s as I was finishing the last set of 30 seconds.  For cooldown I turned around and stayed on the perimeter of the park over to the drinking fountain.  Then, because I needed a shorter cooldown, I ran home up 13th.  The hill wasn't too bad though, I think it might be an easier hill than 900s, haven't done that one in a while...  Tomorrow I will probably run when I get to Texas.  

This evening I went for a run in downtown Austin.  Kep told me how to get to the river trail, which involved going across the freeway overpass at MLK and going down Congress until I reached the Texas state capitol building, then going around until I was back on Congress, and followed it all the way to the river.  I was crossing the bridge when I realized it was going over the river I wanted to be running by, so I turned around and went back to some stairs that go down to the trail.  There were a lot of people on the trail, running or walking or biking, which was kind of neat and also made the run better since I knew I wasn't just the weird one for being a runner...  I turned around at 3.5 and ran back about the same way I came, but instead of going back to the hotel I went to the track so I could watch the 800s.

This morning I went for a run with Amanda and Kep.  We drove down to the river trail, this time on the other side of the river.  I was with them for the first half hour but then they were finished, so I finished my 5 miles on the trail and then did strides and drills for my premeet.  I think I will do a shakeout run tomorrow morning so that there isn't such a gap between this run and my race tomorrow night.  I hope the humidity doesn't keep me from being able to run a good time, but at least we're all running under the same conditions!

This morning I went for a mile and a half shakeout run.  I stretched my calves when I turned around at halfway since they were tight, but as usual they felt better after stretching.  Excited to race tonight!!!

Just under an hour before my race I started my warmup.  I did laps around the football stadium and then went in onto the field to do my strides and drills.  Then I went and changed into my uniform (my warmup clothes were drenched because of the humidity!) and grabbed my spikes and went over to the checkin spot.  I took a Gu, which my sister and I finally restocked up on this week, and then put on my spikes.  The officials then walked us over to the track where we had to wait under some tents until a few more laps of the guys 5k happened.  When they finished we were allowed to do strides.  We had a good few minutes for this since because it is regionals they have to stay on the same schedule as the other region.  I was in the second alley, and had sticker 23.  Someone else must have scratched since there was someone with a higher number than me!  Going out I quickly moved to the inside of the alley behind the other girls.  It went out fast!  The first 200 was 35, and at the 400 I was at 74 (also at the back of the pack) but I knew that soon girls would fall off so I wasn't going to panic!  I was right, and as we entered the third lap (splitting 800 at about 2:33) I passed some of the girls back and forth for a bit.  The first mile was about 5:14 so not bad.  Finally I was able to break some of the girls I had been passing back and forth, and one that fell off of a pack, but then pretty much the rest of the race I was running in no man's land behind a pack of 7.  My best chance to catch them probably would have been right then, but because they were so far up I told myself to be patient.  This has worked for me before, but in this situation I think it might have been better to throw in a speed change to get them while I was breaking away from the girls behind me.  I could still hear Kep yelling out 81 for my splits so that was good.  But gradually I would slip and then realize I needed to be pushing, so from there my splits fell.  With 4 laps to go I was at 11:40 so knew I would really need to work to get a 5:20 and go under 17!  But that didn't happen.  I wasn't gaining or losing on the pack in front of me, and when I had 2 laps to go I got lapped by some of the girls on their final lap.  I think I was going faster than them, but that doesn't do any good when you are a whole 400 meters back!  And then I wasn't sure if I was supposed to move over to lane 2 so they could pass?  Anyway at that point there were just 2 of them, but then a girl was coming up on me when I had 500 to go, and I let her go thinking that she was finishing, but then when I realized she still had a lap to go it hit me how dumb that was.  I didn't even kick that hard on my last lap, and I think it might have been as slow as 85.  Definitely didn't break 17, but I was happy for not getting dead last!  Afterwards I cooled down 2 and a quarter miles on the little practice track by the lacrosse field.  My right quad hurt during that so when I finished, Tim worked on that and my hamstring.  I iced it when I got back to the hotel.  Also I talked to Kep a little bit after the race, and brought up the idea of doing 400s at faster pace and just have race pace be for longer stuff like 1200s.  Obviously I didn't die after the first lap being a 74, but since my times have been going downhill all season I think I need to get in some faster 400s... so that the race pace feels easier in comparison.  So we'll see what workouts he comes up with the next few weeks.  After getting back to the hotel I went out with the team to get fro yo and we had a great time :) 

Late this morning I finally was able to get going on my run after spending the morning in the car driving to cemeteries.  I ran up 1300s to Wasatch Drive, and over to Thunderbird.  I had to stop and stretch my calves because they were way tight!  They still hurt but I kept running anyway.  I went down to Foothill and then ran up past the flagpole and the drinking fountain onto the paved part of Shoreline Trail.  I forgot how long this trail really is, I haven't run it in a while!  And how uphill!  Finally I made it over the second overpass and to a downhill portion.  I guess this part of the trail is called Parley's bike trail.  I ran down to 2700e and crossed, then went over to 2700s and down to 2100e and then over to Stratford down to 1700e to 2100s and home along 1500e and 1400e.  It was a nice loop, I'll have to do it again soon.

This morning after getting up at 6 to run with my sister, I couldn't get back to sleep when my sister refused to get up :(  So I just took advantage of being up to get my run done early and then to get to lifting early too.  I ran along 1500e to Sugarhouse, then did a clockwise lap, went up to 1900e all the way over to Sunnyside.  I threw in a lap at the park since I knew I would be short if I went home, then I made the way home longer by going up to the crosswalk and then along the street that comes down by the gully and then home along 1500e.  I barely missed the bus to lifting but then was spared waiting half hour for the next one because my mom forgot her cell phone and had to come home and get it, so she dropped me off at lifting :)  I started the summer lifts over since I skipped my second lift last week.  Then I barely caught the bus home!

In the evening I went for an easy run to get a few more miles in.  I am going to try and start doing 2 runs a day on my days off work so I can bring my mileage up but still have the option limited to only a few days a week so I don't go crazy.  I ran up 1300s to Wasatch Drive, saw Scotty drive by, ran all the way to the zoo, then down Sunnyside to Military Drive where Natalie drove by me, and then I finished at RJ's house where my sister was doing homework.  It was a nice 5 miles, and I have no clue what my time or pace was but that is how it should be I decided :)   

This morning I warmed up with Amanda for our workouts.  We ran up to the usual spot and back, adding a lap on the track since we started from the parking lot.  We did our strides and drills, and as we were getting close to finishing those we were wondering where Kep was...  We changed our shoes and he still wasn't there, so we thought about maybe doing some 200s beforehand, but I kinda just wanted to get started so I made up my own workout, or at least the start of one because I hoped I could jinx the situation to make him come by starting on a workout.  I did a 1000 in 3:31, then took a lap recovery, then started a second one.  With about 300 meters to go Kep showed up and I wasn't sure whether or not to finish, but I just went for it and hit 3:25, and took a lap recovery before going to talk to Kep.  I told him what I had done so far and I lucked out on this one because he would have had me doing 1200s!  Also since I hit even splits (about 83-84 for the first and about 82 for the second 1000) at a bit slower than 80s that's what Kep had wanted on the 1200s so it worked out.  Next he had me do a 400 and then another 1000.  I hit 1:18 and 3:29.  200 recovery on the 4 and a lap for the 1000.  Then he had me finish with another 1000, a 400, and a 1000.  My times were 3:28, 1:21, 3:34 (43s for all the 200s so at least it was even!).  Then Amanda and I changed shoes and did a 2 mile cooldown, followed by a 15 minute ice bath in the training room.

In the evening I finally decided to bring my new shoes out of their box that they've been sitting in for a week in my room.  I ran along 1300e to 900s, down to 900e, over to 2100s, back up to 13th and then home.  My feet hurt from breaking in the shoes (I know it probably would have been a good idea to walk around in them first for a bit) but they'll get used to it quick. 

This morning I decided to get my lift done first, so after eating breakfast I went and got that done.  I did squats with the bar for the first time since October, but my back doesn't hurt so I think I'm finally ready to slowly ease back into it.  Also I had to learn barbell abs today, I struggled at first but towards the end I got the hang of it!  Coach Madelone had to help me with the bus drivers every time since the bar is too heavy for me to do alone, but hopefully I'll get better as I keep doing them throughout the summer.  For my run I started at my house and ran up 1300s to 1700e, then over to 900s and up to 1900e.  Then I ran all the way to 2100s and cut down to 1700e to do 2 clockwise laps at the park before going home.  My new shoes were a lot better (I wore them to lifting too) and I'm glad I was able to wear them on the grass so I could break them in on some good terrain rather than just flat pavement.