You've got to want it to win it

Today after a long team meeting (actually it was only half an hour) we went for a nice trail run.  The team meeting concluded with the announcement that Alyssa officially made the team!!! :) :) :)  We were all very happy for her, and this energy showed when we started the climb up to the trails at a fast pace for going uphill!  I was with Kate, Hilary, Charlotte, Giselle, and Alyssa.  We ran up to Red Butte and then got on the trails towards DryCreek.  We stayed on the upper trails which were a bit hilly in places, but it is always nicer coming back.  We took the way that is barely on the side of the mountain down to where DryCreek goes way back into the mountain (I was leading... hehe) and then the other girls decided to turn.  It took us 20 minutes to get to that point anyway so at least I know I didn't scare them by going on the narrow trail... I hope.  Hilary and I continued up the canyon, and it was so beautiful!!!  We lucked out with shade and a cool breeze too.  Running through the red and orange leaves was just another reason to love fall so much :)  We ran all the way to the bottom of the big hill, where I told Hilary I would turn since I didn't want to run up that hill.  The way back felt great and it was well worth the climb for the views we got to enjoy.  And I am pretty sure this was my first time up there not on a summer morning.  I am just so in love with trails!!!  Going back we took a lower path and ended up running through some of the parking lots by the hospitals.  We got water at Red Butte and then ran up to the fence and back down to Legacy Bridge to head back to the locker room.   

Today we had a workout at Sugarhouse Park.  I had suspected that there might be a lot of high schoolers since state isn't too far away, but I was wrong.  Instead, there was a Jr. High meet so a lot of people were there for that.  We warmed up around the perimeter of the park and then did strides and drills in the shade to the north east of the pond.  Then we changed shoes.  Kep had marked a 1600 meter loop with cones and white flags alternating every 100 meters.  This was good since we had to make adjustments so that we wouldn't be running into the meet going on during our repeats.  We were doing 200, 200 300, 2 3 4, 500 500, then 3, 3 4, 3 4 5.  On the first one we messed up though because there was no cone for 100 meters so we didn't stop at the 200 flag and instead kept going up the hill to 300.  That took 1:07.  We had double or double and a half recoveries depending on what the distance was.  If I remember correctly, here were all my splits:  42, 59, 34, 1:00, 1:25, 1:43, 1:48, 55 (?), 59 (?), 1:33 (?), 1:06 (?), 1:17, 1:46.  As you can tell, I forgot some of the ones in the middle... But they were pretty consistent when calculating which ones had hills or not and which ones we ran the exact same for.  Most of the time I was with Andrea, Nikki, and Charlotte but on the last one we joined Giselle and Amanda which helped all of us finish the workout strong.  Afterwards I changed shoes and did another perimeter of the park with Hilary and Alyssa to get to 10 for the day.

I just can't get enough of the beautiful fall weather :)  I ran on my own this morning because I am going to watch my sister race at regions this afternoon :)  I took my iPod and ran up Emigration Canyon.  I wasn't sure if I wanted 9 or 10, but when I got to 4.5 I decided to keep going for which I was glad because when I got to the 5 mile mark the view was even more beautiful than before!  I turned off my iPod and stretched for a minute while taking in the colorful leaves on the mountains :)  Then I ran back down with the iPod off and enjoyed the surroundings.  It was a great run :)

This afternoon I went to watch my sister race at regions!  And watching an exciting race always involves running around to as many different parts of the course as you can, so of course I got a little mileage here.  I am counting it as .5.  Abigail had an amazing race!!!  She finished as hard as she could which was obvious by how much ground she gained and then by her immediate puking once across the line.  I am so proud of her :)

Later in the evening I went and ran another 4.5.  I just made a loop over to 2100s, up to 1900e, over to 900s, down to 15th and home.  I walked the last little bit.  Sometimes just walking after being done with a run feels fantastic. 

Today we had a workout at Liberty.  We started with the usual warmup from the Trax station on 900e over to 900s and down into the park.  Again Hilary and I added extra to our warmup by running around the perimeter, then we joined everyone for strides and drills.  The workout was a 4 mile Kenyan run, I was with Andrea and Giselle and we were supposed to start at 6:50 and drop 20 seconds each mile.  Giselle dropped in the first half mile because her shin was bugging her, so Andrea and I were on our own.  The first mile split was 6:54 so a little slow but we think we started too fast and then relaxed too much to make up for it.  The next mile we were at 6:35 which I was really happy we hit because it didn't feel like we picked it up that much but I guess we were just able to keep the pace change very gradual and under control.  The next mile was 6:21 so not quite on target but still a 14 second drop, and then we dropped another 14 seconds to finish the last mile in 6:07.  We cooled down back to the vans and then Hilary convinced me to finish at 10 instead of 9 so we did a lap and then back to the drinking fountain in the park before running back to the 900e Trax station.  Then we even had a little extra distance to walk back to the train :)  Afterwards I did stem for 15 minutes in the training room.

Today we had recruits so of course we had to go on a beautiful run.  Which meant City Creek :)  Hilary, Andrea, Nikki, and I took Paige for out Trax run.  Before going down Memory Grove we ran up to get water at the gate first.  We had to see the sign that Hilary had seen a few days ago warning women about some fit looking guy that chases ladies up there...  We then continued our run down Memory Grove, and for the first time (for me at least) we went on the trails on the other side of the river.  When we got to South Temple the rest of the girls ran to the train but I ran back up to campus and finished at 9.  Then I ice cupped my shins (I hit one of them on a machine in the weight room the other day, still hurts) and then did stem for 15 minutes.

This morning the team went for a run in Park City.  We pushed the departure time to 8 so it wouldn't be so cold, but it was only a few degrees difference... But a little sleep was nice!  Still I had to wear long sleeves, tights, gloves, and a headband.  I went out with Amanda and stayed with her the whole time.  We turned at 5.5 and then when we got to where Megan was she turned around and finished with us.  As we got closer to the shopping area there were a lot of people and it was warming up by then so we were glad we had started when we did.  Then because it was warm it wasn't bad waiting at the cars for everyone to finish.  The fall is so beautiful in Park City :)

This morning after enjoying getting to sleep in for fall break, we had a workout at 10 at Sunnyside.  We warmed up there from the locker room and then did our usual strides and drills warmup.  Then we changed shoes and Kep gave us our paces for the workout.  We had two 200s, two 500s, two 900s, two 1000s, and two more 500s.  I was with Andrea and Giselle and we were trying to hit around 1:43-1:40, 3:13-3:08, and 3:37-3:32.  On the 200s we all started together to practice getting out fast with a lot of people.  My times were 36 and 38.  Then fore the 500s I hit 1:43, 1:44.  We started most of the workout with Amanda but on some she would start after us and work up to catch us and keep going.  Giselle was a few strides ahead of Andrea and I most of the time, and Andrea and I would switch off leading depending on the distance.  On the 900s we hit 3:19, 3:17.  Then 3:40, 3:42 for the 1000s, and finally 1:49 and 1:43 for the final 500s.  I think we all feel great about this workout, it really helps having more solid groups this year too rather than last year where we would just go with a random group each time it seemed.  This helps us in races too and we saw this work for us at Stanford so hopefully pre-nats this weekend will go well for us too!  For cool down we picked up the flags and cones marking the course and then with Alyssa and Hilary I went out on 1900e to Yale Avenue and then we cut up to Foothill and ran back to campus to finish at 10.  Afterwards I rolled out and wrapped an ice bag around my hips because I didn't feel like taking an ice bath...

This morning I got up early to go for a run before weights at 8.  It's been a while since I've been on a run this early so I forgot how cold it can be sometimes!  I noticed it got colder as I got closer to Sugarhouse Park!  Fortunately I wasn't planning on running there and just continued along 1700e and then on Imperial Street over to 3300s.  Then I went up to Melbourne and then 1800e back to 2100s.  From there I went up to 1900e and over to 900s then down to 15th and home.  I didn't feel so good during this run, I think it was probably because I had half of a banana for a quick breakfast right before starting.  Good thing this was just a run and not a race though!  Afterwards when I was at weights I noticed that my right quad is super tight and sore!  And I don't even know what from :P  I made sure to take my time rolling out afterwards and I think I will get it massaged tomorrow.

This morning we had our final workout of the week at Liberty.  I could get used to workouts at 10 in the morning rather than 2 in the afternoon!  We started with a warmup of a lap around the park, then I added some to get to about 2 miles.  We did our usual strides and drills and then broke into our groups for the workout which was three sets of 7:30 on with 90 second rest, followed by five 30 second strides.  Giselle, Andrea, and I started just before Kep and Amanda, and each of the groups started about 30 seconds apart.  We were hoping for around 6:05-6:10 pace.  I didn't track our splits but Giselle said they were 6:10, 6:08, and 6:00.  After the third one we were at the opposite side of the park from where we had started so we did our strides back.  Then we changed shoes and did a lap cooldown on the inner sidewalk of the park, then I did another lap on the outside perimeter to get to 10 for the day.  We travel to Kentucky tomorrow!

This morning I got up early to go for a run on my own before lifting at 8 again.  I started along 15th over to Sunnyside, then ran on 2100e all the way over to 2100s where I cut down to 17th east to keep going south.  After passing the freeway I turned up the first street which took me up to 20th east.  Then I went out to about 2900 south before turning around and heading home along 18th east and then 17th east.  Just after I had left the park I saw a large group of runners going the opposite way as me on 15th east.  I thought it might be a high school team but had no clue which one since I knew my sister didn't have practice today!  Then I realized it was my team :) (They started at 7 but I didn't go with them because I knew I would be running longer than an hour).  Turns out they also saw Hilary when they got to Sugarhouse.  She had run along 13th east, so if I had gone home that way I would have seen her instead.  We had an easy lift today and we are all excited to travel to Kentucky!  And to get to use the new roller bags we got yesterday! :)

This morning after an early breakfast (at least it felt early because of the time change, it was only 8 here in Kentucky!) we departed for the course.  It was a bit chilly when we got there, but not so much that I wanted to wear my jacket for the run since I knew I'd warm up fast.  We ran the whole course.  I really like it!  And I am excited to race tomorrow :)  After we finished on the course I ran a bit more with Amanda and Hilary, and then did strides with Hilary on the first part of the course.  

This morning after arriving at the course we had about an hour before we were going to warmup so I walked part of the course with Giselle and Hilary.  With 55 minutes to go we started our warmup as a team.  We warmed up around the course, avoiding the guys race that was going on, and then did our strides and drills in front of the tents.  We then changed into our spikes and headed over to the line for more good strides and then our cheer and prayer.  We were nervous about how to get out since the course narrows really quickly and there were 39 teams in the race.  I started behind Amanda, and Giselle and Andrea were on the front line with her.  This made it a little difficult for me to stay with them when the race started but surprisingly I had a lot of room where I was.  The first k I was focused on catching up to Giselle so we would be able to work together for a little bit.  There wasn't really time to relax but I was with her through the mile mark and 2k.  The mile split was 5:32, definitely PR pace and I knew I had a shot at breaking 21 if I could hold on for the rest of the race.  2k-4k was the hardest part of the race because that was when we decided we were going to pick it up but it was really hard because there were so many people and they were still running strong.  Giselle did well though and was able to get ahead, and it helped me to be able to see her in front of me because at least I knew I was gaining because she would pass people and then I would pass them.  The 2 mile split was about 11:07 so a little bit slower but close enough to even splitting...  As we kept going, the race seemed to get more strung out and at one point between k 3 and 4 I was in the gap behind the large group that was Giselle was with.  I was not going to run this by myself so I focused on catching as many people in that group as I could.  We just kept pulling people in because at one point Kep told us we were at about 90-100th place, and I could hear that number getting smaller as other coaches would yell at their athletes.  My split at 3 miles was about 17:15, and then I was excited because I knew we had just 1200 meters left and I felt like I could have a good kick.  I pushed hard on the downhill to keep catching people and to evade getting caught by the girls behind me who's coaches were yelling at them to move forward.  Coming around the corner I think a lot more people were picking it up because it became harder to close ground on people.  Passing Kep the last time he told me I was 68, so from there I was determined to pass as many people as I could down the final stretch.  I had a good kick down the straightaway which is deceitfully long, but it helped because it made me want to go all out sooner than I might have otherwise.  I passed a few people and there were still a long line of girls.  Something I really liked about this race was that there were so many people so you are never alone and you always have to keep pushing to hold your spot or not get passed.  I could see the clock going up in the low 21s... 21:02, 21:03, 21:04... so I didn't break 21, but I knew I had PRd again :)  I was really excited for Giselle because I was sure she had broken 21, but on the results her time was 21:00.1... Next time!  As I took my spikes off I found a dead spider that had been squished beneath the tongue of my shoe on my foot!  Good thing I didn't know about it while I was racing :P  After I put my trainers back on I cooled down with Nikki, Charlotte, and Giselle around the course, and then more with Nikki as we went around and cheered for our girls in the unseeded race.  After they finished I waited for Hilary to be ready so I could cool down the last part I needed to get to 5 for cooldown.

Tonight after dinner (and dessert :)) Charlotte and I went running on the hotel treadmills for 3 miles. 

This afternoon for practice we ran up Emigration Canyon :)  We are all still sore from the race, but it didn't feel too bad of a climb up the mountain.  Hilary and I went to 5 miles before turning around and heading back.

I had a rough morning at drug testing (I was there for 4 hours!) and during that time I took a 15 minute ice bath.  This helped my calves for the workout later, as well as it being an easier day of threshold at Liberty.  We warmed up from the 9th east Trax station and then our usual strides and drills in the park.  The workout was three laps with 1:45 recovery.  I started with Giselle but she had to tie her shoe during the first one... I hit 3:06, 6:09, 9:07 for the first set.  On the second we hit 3:01, 6:02, 8:59, and on the final one I was with Andrea and we hit 3:06, don't remember, and 9:08.  Then we did six 30 second strides, and then I ran back to the 900e Trax station with Hilary, Alyssa, and Charlotte to finish at 10 for the day.

This picture from pinterest basically describes my morning.

This morning I went for a run right after class since we didn't have practice today so that we could watch the state meet :)  I ran down 1300e to 900s, and then was on my way down to Liberty at about 1000e when I got bit by a dog :'(  I have never owned a dog before but I and the owner did stop for a moment (I yelled a very loud ouch when the dog jumped at me :( ) but I didn't want to lift up my shorts to see where because it was on my hip and a bit high to be lifting my shorts in public... But I did observe that my shorts were not torn though there was dog saliva on it.  I told the lady I was fine and then kept running.  Even though my hip hurt.  A lot.  And I wanted to cry.  I thought that maybe the dog had hit my iPod which had been tucked into my waistband and that maybe that was what had hurt so much.  The pain went away as I kept running down to 500e on the outer perimeter of Liberty Park.  I ran south out to 3300s, and then up to 900e, over to 2700e, to 1300e and home for 9.5 for the morning.  Turns out the dog broke a little skin and it is bruised :(  Then I felt dumb the rest of the day when my mom freaked out because I didn't ask for information from the dog owner, and when my trainer and the doctors made it seem like the most obvious thing in the world that I should have asked if it was vaccinated >:'(  I think that I can assume that the dog owner is a good caretaker of the dog because she was out walking it and it was on a leash.  And because my shorts did not get torn, and I highly doubt the dog slobber could have soaked through my nike shorts I think I will be fine.  

I am counting a half mile from the afternoon while running around the course at the state meet cheering on Abigail and the other East runners :)  Also I got to see Natalie!!! :)  And Abigail had an AMAZING race!!!  She kept passing people the whole time, beat the girl who beat her at regions, and finished 13th overall :)  Not to mention running a minute faster than her time on the course last year! :) After her race I also ran around a bit with Gavin while cheering on Tomy who also had an exciting race :)  I am so happy for them and their efforts all season and seeing it all pay off today :)

This evening I ran 4 miles on the treadmill because it was cold (and dark) outside, and I am still a little shaken from the dog incident.  The treadmill is loud. 

This afternoon we had our first workout on the track this season!  We warmed up past the track and past South Campus Drive to our usual spot, and then back to the track.  Then Hilary did an extra lap with me.  After that we did our usual strides and drills, and then changed shoes.  The workout was three 1000s at threshold pace with 45 seconds recovery, then five fast 200s with 200 jog recovery, right into a progressive 2400 starting at 1:44 400 and dropping 4 seconds each lap.  I was with Giselle and Andrea was a step behind us, we hit the 1000s in 3:46, 3:43, 3:46 with pretty even splits during.  Giselle had to do strides on the grass instead of the 200s but Andrea and I hit 38, 38, 37, 38, 38.  Giselle rejoined us and we hit our paces pretty well.  The times at each lap were 1:42, 3:23, 4:59, 6:32, 8:00, 9:23.  I was a little confused  after the last one because I was wondering why Giselle was stopping; I had thought there was another lap... But Kep wasn't mad.  Then we realized that we actually had done 2400 when we counted our splits, so it was all good.  Afterwards we changed shoes back and then Hilary and I did 3 laps backwards on the track with the other girls, and then went out and back on the warmup route and then a lap plus back to the lockerroom to get to 10 for the day.

This afternoon for practice I went running with Andrea, Lauren, and Hilary.  We read each other's minds and ran our Trax route :)  The 2 hills up to 11th Avenue killed us!  But we had a good laugh about that and enjoyed the rest of the run.  We got water at the gate up City Creek Canyon and had to laugh at a note someone had posted on a 3" by 5" card about a found book of matches with a phone number for someone to call with a description of the book.  Heeheehee.  Then we ran down Memory Grove, and then we split at South Temple and I ran back to campus by myself.  I did strides on the bailiff to get to 10 for the day.  Good thing I didn't need very much mileage at that point because my knee hurt during the last one.  Running on the track started the pain I think.  

This morning we went up to Park City for our long run and we enjoyed how warm it was!!! 45 degrees :)  Somehow I ended up at the back of the group when starting but after we made it past the bridge under the roads I tried to get up to Amanda to keep her company.  I moved up but when I was with her I realized Charlotte had joined me when I passed their group... so I backed off a bit, but I felt kinda bad the whole time because Charlotte was breathing really heavy and sounding like she was struggling... Finally at a little after 4 miles Kate caught up to us, and then at about 5 Charlotte decided to turn and Kate went with her.  Amanda was out of sight.  I turned around at 5.5 and had 7:40 pace up to that point, then I ran sub 7s on the way back, finishing at 6:50 pace.  Afterwards we had to stop at McD's for water and powerade since we forgot to grab those out of the training room this morning... Then we had a pumpkin pancake party at Megan's house and had some quality team time :)  

This afternoon we had a workout at Sunnyside.  We warmed up to the park and then I added a little extra with Hilary.  We did our usual strides and drills.  My knee hurt on the first stride but after that it was fine.  We changed shoes and then Kep told us the workout.  It was another no watches day :'(  so I had to part with my garmin again :(  He had marked a loop, didn't know how far it was, that he wanted us to do twice at what we felt threshold pace was.  On the first one I started with Giselle, Amanda, and Andrea, but we all got spread out.  The second one I was supposed to stick with Andrea so we could work together.  On the last part of the second loop I fell back because it was a downhill portion and my knee was hurting again.  After we all finished the threshold we paired up for a 300-150 chase.  I was with Lauren and I started with the 150.  We were supposed to do 4 sets.  There was a flag 15 meters behind where we started and when our partner got to the flag we were supposed to start and they would try to catch us and we would try not to get caught.  It is like the one we did in high school with 200s and 400s, but Kep got the starting part backwards.  What some of the girls ended up doing was sitting until the flag and then kicking hard to try and catch their person.  Kep liked the strategizing that was going on though.  I didn't get caught or catch Lauren any of the times.  After the third 150 I had to stop because the 300s were irritating my knee and now it was starting to hurt further up into the medial side of my quad.  I changed shoes and then Giselle and Alex joined me for part of a cool down loop on the course we had run the threshold.  I rounded that part up to half mile so I could count that whole part as 2.  Then I ran back up Sunnyside and along Foothill to campus so I would have time to talk to Hanah before going to my lab.  She thinks I might have a torn meniscus, but we will see what the doctor says tomorrow.  

This morning at the dr. I scheduled an MRI for tomorrow so I should have results then too.  This afternoon I went running with Hilary, Lauren, Kate, and Andrea.  We ran Foothill for the first time this season I believe.  The others turned around as they needed so about by the time we got to 2300e it was just Hilary and me as usual.  We ran over to 2100s, down to 1500e, and then back to campus.  Then we added a little out and back on the road above the track to get to 8 for the day.  My knee was fine most of the time except for on the part on 2100s.  

I had my MRI today.  They were running behind so I ended up being a few minutes late to practice and ended up having to warm up on my own.  I did my strides and drills on the track and then Kep explained the workout. He knew that the track had given me knee pain last week so he measured out a 408 meter loop down on the bailiff.  Giselle came down there with me so it was nice to have someone to run with :)  We started with two 200s to get a feel for the pace we would be running.  I think the time for the first was 41, we missed the flag at first though because there were some people getting ready to play flag football that moved our flags :P  The second one we hit in 42.  Then we had a 1000 at race pace, but my knee hurt too much to keep up with Giselle and I ended up running a 3:47 but considering my first 400 was 1:28 it was sorta evenish splits.  After that we were supposed to do between 5 and 7 400s.  These felt a little better, Giselle and I both did 5.  My times were 1:22, 1:23, 1:23, 1:23, 1:23 :)  Then we finished with two more 200s and I think I hit 40 for both, but my knee was starting to hurt again.  For cooldown Giselle showed me the grass loop she does when she has to stay on the grass for recovery days.  It was almost a mile, so then I just had to add another smaller loop to get to 8 for the day.  Back at the training room Hanah hadn't heard back about the MRI yet, but while I was waiting for a massage she got the call.  It isnt' meniscus problems, but something patellar.  Hanah said to make sure I got my quads massaged and that we will probably try taping it to see if it helps.  Tim said the medial side of my quad is really tight so he thinks that might be part of the reason my knee hurts so bad.  We'll just have to experiment the next few days and I'm going to have to push through this and finish the season before resting it.  Conference is going to be awesome!  

This afternoon before going running Hanah taped my knee up.  Just walking around after having the tape on I could already tell it would help, but I still had to go through the real test of running.  I started with Hilary, Charlotte, Nikki, and Alyssa.  We ran down Guardsman and 15ooe to Sugarhouse.  They all turned around there because they just needed 6 miles.  I kept going up to 1900e, and then I decided to test how my knee could handle faster stuff with the tape.  I did three sets of 1 minute on 1 minute off, and it didn't hurt!  Just my hamstring a little bit, but my knee held up fine :)  I ran back to Sunnyside, then up to Foothill to go back to campus.  I was thinking about hitting 8, but would have had to add on more than a mile when I got back.  During the last part from crossing Foothill by the VA my knee did start to hurt a little bit though, so I stopped at 7.  But the tape was amazing for how much pain I did not feel today!  Afterwards I made sure to foam roll my quads and IT band because Tim said that might be part of the problem.  Tomorrow we travel to sunny California for the Pac-12 Championships!!!  So excited!!! :)

This afternoon after getting settled at the hotel and choosing our conference gifts (we each got 100 points and had order forms of things we could redeem our points for!), we drove to the course for premeet.  We ran the course, I did all of the loops to make sure I had the right number of loops and to get a feel for the different parts of the course.  Then I did strides on the course with Charlotte.  My knee was taped again which really helped, especially after it was hurting from being stiff on the plane ride!  The first stride hurt but the next few weren't so bad.  I just have to be cautious running the downhill portions of the course.  If I go to my toes on those parts it seems to lessen the pain, so as long as I am not screwing up my form by going to my toes I think I should be fine.  I iced behind my knee and the medial side of my quad afterwards.  

This morning after arriving at the race course I walked a bit of it with Giselle and Charlotte.  With about 50 minutes before race time we started the team warmup.  After about 15 minutes and then our usual strides and drills, we ran back over to the tent to get our shoes changed and get over to the line.  Hanah had me take ibuprofen for my knee around then too.  I only did strides up from the start line because coming down on the way back made the pain flare up.  Finally after announcing everyone's names from every team, it was time to start the race.  We were in box 12, which kinda sucked but then again it's not as big a race as pre-nats was so it wasn't a big deal.  Going out I almost got tripped and had to throw my arms out in weird flapping motions to not fall.  I caught my balance, but it really hurt my knee and slowed down my start.  I decided to just relax though, which was good because I could tell the race had definitely gone out too fast for a lot of people.  I was behind Kate and Nikki for the whole first smaller loop even.  In that loop when I could see whole teams together I knew I would have to catch them (though I wasn't worried too much about it at that point, I knew I needed to wait before moving).  I passed Nikki and Kate coming out of the loop and heading down to the 1k mark at the start of the second bigger loop.  Kep told me Giselle was hurting so I needed to work up to her, and I did catch up to her at about the 2k mark when it was time for both of us to move.  I wasn't able to run right next to her when I caught her because there were people in the way, but she didn't come with me.  2k-4k I felt really nauseous and was hoping I wouldn't puke, but I still managed to keep passing people.  Going into the third and final loop I had made my way into a group with 2 Oregon girls and a Colorado girl, and not too far ahead of us were 2 Washington girls that we were closing the gap on.  We all passed each other back and forth the last k, we were between 25th and 29th place.  Coming to the final downhill and straightaway I was able to outkick one of the girls and secure 28th, meeting my top 30 goal.  And I got another PR by 4 seconds :)  but still haven't broken 21!!!  That will be my goal at regionals!!!  I am happy to have shaved a few seconds off my time at each race, I just need to get rid of these last 6 seconds now!  After I finished I turned around and saw Giselle finish, throwing her shoe down onto the mats to make sure they read her chip (good thing they give us those for both shoes!) because it turns out she had lost her shoe in the first quarter mile of the race!  So ran most of it with one barefoot!  She is a champ!  And had a nasty blister on the bottom of her foot.  Amanda was 6th :)  and our team took 7th :)  Pretty good showing in a conference with half the teams ranked in the top 25 nationally :)  For cooldown I ran some with Hilary and then the team, and then to 2.5 on my own to finish.  I iced above and below my knee afterwards. 

Today I ran on Foothill with Kate and Alyssa while everyone else ran Trax.  We did the zoo loop and ran on Wasatch.  They turned around on Wasatch but I kept going to Thunderbird and then ran back on Foothill.  It was 4.5 when I turned around, but the total when I got back was 8 and I didn't feel like adding on a mile so stopped.  I rolled out in the training room for a while afterwards.  Tomorrow I will start some rehab exercises for my knee.

This afternoon we had a workout at Liberty.  We warmed up there from the 900e Trax station, and then Alyssa and Charlotte joined me for the longer warmup around the perimeter of the park since Hilary is taking her break right now.  I rejoined the group for strides and drills, and then we got going on the workout.  Kep wasn't there because his grandma passed away last week so he was home after conference.  The workout was four 1 mile repeats, we couldn't remember what rest was supposed to be so we said 90 seconds.  After that we were supposed to do five 30 second strides with 2 minutes recovery.  On the miles Andrea and I fell behind Giselle, and probably eased up too much because our first on was a 6:23.  The next 2 I hit in 6:14, and then on the last one I was back at 6:22 and fell back from both of them.  After everyone was finished we did strides back to the car.  I only ended up doing 4 because my knee hurt really bad.  For cooldown I was on my own, I did the rest of a counterclockwise perimeter of the park and then ran to the 900e station to get to 9 miles for the day.  Also I started my rehab today, I have 4 exercises that I do before running each day.

I went to practice plenty early today to get my rehab done and leave a lot of time for the team to choose costumes and get pictures before our run :)  Everyone dressed up even though not everyone was running.  On the run there were 8 of us and we all ran on Foothill so we could show off our costumes :)  Charlotte, Kate, Giselle, and Alyssa turned around early but Lauren, Andrea, Hilary, and I ran the Albertson's loop.