You've got to want it to win it

Preview of the course today.  Got to 4 miles before doing drills and strides.  Finished with 5 total.

This morning we went for a team walk as our shakeout.  This afternoon at the course we warmed up the first 2 miles on the course and then did our drills and strides.  The race plan was to get out fast and work in groups, with any error on the side of being out too fast and fading.  I didn't get out fast enough.  And it's been so long since I've been in a race this big that I wasn't ready to be aggressive enough to get in and start moving up as soon as I needed to or to dominant in making a place on the course mine.  Shaylen was a little ahead of me so I just kept my focus on trying to get to her and have her be my group.  I had a hard time getting past people on the same side of the course so I didn't end up running next to her for a while.  At the mile I was around 5:40.  Shay and I kept passing people as we kept going, and I finally caught up to her as we were passing by the starting area again.  We kept moving up, and around the 2 mile mark Jessica was in sight.  I passed her and then focused on getting up to Giselle and Andrea.  I followed them going around the edge of the course and behind the starting boxes and then Coach Mack told us to each pass 10 people before finishing.  I noticed Andrea and Giselle pick up the pace and start passing people, so I focused on passing the people who were falling behind them next.  With probably 300 to go I caught up to Giselle and kept going, and had a kickoff with a girl from another school, both of us passing at least 3 other people before finishing.  Afterwards we cooled down around campus and a few loops around a lake, Shay and I did 6.25 to finish with 12 total.

Notes:  If I had gotten out faster I would have been able to place higher by being further up to begin with and not just trying to make up ground the whole time.  Mile time (chip in bib timing) was 5:34.60 and I was in 110th place.  At the 4k I was at 14:03.56 and 61st place.  Average mile 5:35.3.  Average km 3:29.2. I finished in a string of girls finishing .1 seconds apart.  They were 17:25.6, .7, .8 (me) and .9.  I guess I could have benefited with a little more lean into the finish.  

For practice today we took fruit loops through the golf course and onto Wasatch.  We were going really fast, and when we realized that everyone backed off a bit.  Except Jess and Sarah, who were up ahead of us a ways.  I knew everyone was turning earlier than me, so I pushed the pace to try and catch up to Sarah and Jess since they were going longer.  I finally caught them when they stopped at 4.  Jess turned around but I kept going with Sarah.  We went to Thunderbird and then cut down to Foothill to go back to campus.  On the turf up at the track we did some fast strides, and then our cooldown drills before going to lifting. 7:14 average.

This afternoon we had a workout at Sugarhouse.  The workout was a set of ladders that was on 2 loops at different areas in the park, so we warmed up on each of those to get familiar with them.  After our strides and drills, we changed shoes and headed over to the first loop.  My ankle was hurting with inverted steps on the uneven ground so I had Olivia tape it for some extra support.  I can't really remember if I did something to it since I roll my ankles a lot, but I did roll one of them yesterday on some uneven pavement though I don't remember if it was the same one.  The first loop starts in the same field as the state course andg goes up a hill to the top and then loops back down towards the pond, the whole loop being 1030 meters.  Sarah and Hannah were a group, and then the rest of us were a group.  I was towards the front on the line but I think I took us out to slow.  And I was still struggling to warmup I think, because it took until the 1200 before I felt like I was really there.  The workout was a 800, 1000, 1200 ladder on the first loop and then 1200, 1000, 800 on the second loop.  The recovery times were 2:40, 3:20, 4:00.  My times on the first loop were 3:07, 3:46, 4:25.  The second loop was over behind the pavilion near the basketball hoops, just below 1700e.  It goes around the creek and then alongside the paved trail on the south side of the park.  Then past the softball fields it loops back and passes by the playground again and finishes inside the soccer field.  The times on this one were 4:23, 3:35, 2:53.  Way better!  And not only because the loop was more flat.  Afterwards we cooled down picking up the flags for each loop.  

This morning I went running with Shaylen and Becky.  We ran 11th Avenue out and back.  Becky was going shorter so she turned around early, but Shaylen did the full 8 with me.  Afterwards we did cooldown strides and drills on the track.  My ankle was hurting a little bit on the way out, probably because of the way the road is crowned and taking the inverted steps.  On the flat part it was fine.  It wasn't hurting before I started running so I hadn't gone to the training room...  Lifting later.

Today we had another recovery run day. We did the first mile on the track and then the groups that wanted to go separate destinations separated. Meghan was the only one willing to come up to Shoreline Trail with me, but it was definitely nice that she was willing to come! We ran up past the dorms and got on the trail at Red Butte. She turned around just before the JCC area, I kept going and ran up Drycreek to the overlook where we used to carry rocks up to. I ran back down and exited the trail by the JCC and then went down to the track for strides and drills.

This afternoon we had a threshold workout at Liberty Park. We warmed up to the park from the 900e Trax and then the long way around before doing strides and drills. The workout was 15, 10, 5 with 3 minutes, 2, and 1 minute recoveries. I was in a large group, and we were supposed to go about 6:12 pace for the first set, 6:05 for the second, and 6:00 for the third. Our first set was a little fast, and after that it felt like we were just trying to maintain the pace that we had in the first set. While it is nice to have so many people to work with, I feel like it can also be rough when someone gets excited and messes up the pace for everyone else... Anyway, after we finished we did our strides and then ran back ot the Trolley Trax station, barely catching the train. Yay!

This morning was rough. Jesse stayed up late tending our sick baby so I could go to bed early since I had early morning practice, but then I was up at 3:15 with our baby who would not go back to sleep. Until 6am. And my alarm was set for 6:15... At least we got in two episodes of Gilmore Girls, if there is to be a plus side to this story. I thought about texting my coaches and letting them know what was up and asking if I could just get some sleep and run on my own later. But I'm glad that I didn't, because there is no way I would have been able to get a quality run in on my own. We drove up to Park City and started from the Smith's parking lot. I ended up running out with Shaylen, Jess, and one of the recruits. We were basically running into the sun the entire way out and I just wanted to close my eyes and go to sleep. I seriously considered just laying down on the trail and going to sleep. But I just let my teammates pull me along. Jess turned at 5.5 but I kept going on my own, hoping that Sarah would catch up since she had stopped to wait for Hannah to use the bathroom. Just after I turned around at 6, Sarah was coming my way so she turned around with me and I was so happy!! It was nice running back with her. When we finished we did our cooldown strides and drills, and then enjoyed bagels, chocolate milk, and some homemade pumpkin chocolate chip muffins that Shaylen made :)

Fall break!!! We had practice this morning as a team. We did the first mile on the track and then ran Albertson's loop. When we got back we finished with strides on the track and then went to lifting.

This morning we had practice at Liberty park. I was a little disgusted when on the warmup run, no one washed their hands after coming out of the restrooms... Actually I was a lot disgusted! I delivered a public health message afterwards about the importance of handwashing, especially since most everyone handles the team water bottles during workout. I definitely am setting the repuation of the mom on the team, and I take no shame. The workout was a mix of quick 400s and threshold miles. The first set of four 400s was at race pace and we had 90 seconds rest. The path was narrow so we went in small groups, which was kind of nice. I went with Andrea and Jocelyn, and my times were 1:25, 1:24, 1:23, 1:23. Then we joined our threshold pace group for two mile repeats with 75 seconds rest. The group was TOO FAST on the first one. I was at the tail end and came through at 5:58. Which messed up the pace on my second one, which was a 6:08. We jogged back over to our 400 path for recovery and then did four more 400s at goal race pace. This time we hit 1:22, 1:21, 1:21, 1:19. We cooled down another lap at the park and then had to hurry to get ready for a team activity at the Air Force base. It was awesome!

Fall break today!!  For one day since today is the only day we don't have to meet as a team for practice.  So I took Ellie for a run in the stroller on the Jordan River trail.  Went out 3.5 and back. It was a bit windy on the way out, fortunately not very cold though.  

This morning it was (almost) unanimous that workout was going to moved earlier.  Then it was executive decision to move it earlier because so many people wanted to go sooner.  We dropped off our shoes on balliff and then did our track warmup route.  Back on balliff we did our warmup strides and drills and then changed shoes for the workout.  The workout was four sets of 300, 200 with equal jog recovery.  We went in the groups that we will be racing in on Saturday.  So my group included Sarah, Hannah, Giselle, Jessica, Shaylen, and Andrea.  We took turns leading.  We were supposed to hit between 55-58 for the 300s and between 36-38 for the 200s.  My times were 1:01 (too slow... but I wasn't leading that one so not my fault!), 37, 56, 36, 56, 36, 56, 35.  I feel ready for track again!  Haha just kidding.  But it was nice to get some good turnover work in, and to be able to keep up with the group too!  I think the strides I have been doing at the end of workouts have been helpful, and I really hope to be able to get out well this Saturday.  We fly out to Louisville later today and then we get to preview the course tomorrow.  

This morning we went and previewed the course. So much nostalgia and memories from 3 years ago... After running through the course once we did drills and then spiked up for strides. We practiced coming out of our box (25) as a pack to help get a feel for what we will need to do to get out well tomorrow. After a few of those, Hannah ran over to the wooded area before the finish for a few more strides so we could get used to the terrain. I'm excited to race tomorrow!! 

This morning at the course it was cold!  I wished I had overpacked so that I would have had a few more layers.  At least we know for when we're (if all goes well) back in 6 weeks!  55 minutes before race time we started our warmup as a team.  The men's race was going on so we stuck to the back part of the course where they wouldn't be for a while.  It was nice to get familiar with the finish area because when you are tired, it really helps to know how far you have left to stay motivated to keep going.  After doing our strides and drills, we got our spikes and headed to the line.  It was definitely a day to keep your sweats on as long as possible, but the warmup definitely helped.  In the race I knew the temperature would feel alright, but other than that all spectators and athletes not currently competing were bundled up.  When the race started, I was with Shaylen and Giselle like I was supposed to be, for about 50 meters.  I settled back too soon and then lost my chance to be in a pack with them for the first part of the race.  I stuck to the right side of the course on the first part and around the hairpin turn like Kep had asked us to, and then I started to work my way back up to where I should have started.  I'm not sure what my 1k time was because I heard 3:24, 3:30, and 3:34 by 3 different coaches at the 1k mark.  I could see Giselle ahead of me, so I just focused on trying to pass everyone she passed and to keep her in my sight.  The mile was 5:44, 12 seconds slower than 3 years ago...  Around the 2k mark I got next to Giselle and tried to get her to come with me.  She had been getting muscle cramps during her strides before the race, so physically she wasn't feeling too great and mentally she was letting up a little bit.  She told me to just go ahead, so I went on and made my way towards Shaylen to try and work with her.  By this point in the race though, it was too late to really help my teammates by being able to run up with them. I had conserved at the beginning and they were getting tired and couldn't stay with me when I caught them. I have a hard time with the strategy of going out hard and it being ok to have the error of crashing and burning in the end because of it. I know it helps some people, but I am not one of those people. This year I actually have been doing better at running even splits within my races. Probably more useful for a longer distance race, but can't complain. I never mastered the keep it slow and have a crazy kick racing style. Back to the race, I came through 3k in 10:32. I knew if I could negative split by a few seconds that I could finally break 21. I kept picking people off and targeting entire groups (I was surrounded by so many people there was no need to single out individuals) and had caught up to Shaylen and Andrea by the 4K mark. Kep was there and he told me I was about 130th place. A lot lower than my finishing place 3 years ago at this meet on this course. I had some serious passing to do. I just kept picking people off as I kept going, but knew with only 2k left that I would be out of time soon. Around the 5k mark it was spread out and I was finally up to people of my pace so passing them was more challenging. I would have needed to be with them from the start to really be able to race them. I was almost up to Jess, so I focused on passing the people that she passed. Coming around the corner with less than 800 to go I told myself to start pushing it in. With a little over 600 to go I felt really nauseous and had to back off just a bit, but only to prolong the onset of my puking until after I crossed the line. I had got it together by 400 to go and then brought it in. As soon as I was across the line, I was off to the side puking. I must have passed several people in the last stretch because I was 15 places in front of Jess. The spread between our 3-5 runners was short, though I don't remember exactly what it was right now. After having the chance to get some food, we went on a longish cool down. I did just over 6 to finish with 13 total so that I could end the week with 50. As far as thoughts on the race of what I did well (or ok) at or where I need to improve, I only negative split by 3 seconds, but I passed 80 people in the last 3k. I need to follow through on starting fast and really get in the race and battle it out. 

Today we started the run as a group from the locker room. The plan was to run Wasatch through the golf course, so we all went out on Foothill together. Nikki didn't really want to run Wasatch, so together we ran up Sunnyside and into Emigraton Canyon. We ran up to 4 miles and then turned around. It went by a lot quicker than Wasatch feels! Back on campus I went up to the track for strides. This is where I think the most improvement in starting races can come. So I like to make sure to really focus on form and speed during these strides. Lifting afterwards. 

I wore new shoes today! And we had a threshold workout at Liberty Park. We warmed up there from Trax and then did our usual strides and drills. It was unusually quiet with only 7 of us, minus teammates who are on break and/or serving jury duty. The workout was 3 1 lap threshold repeats with 1:45 rest. We all ran in a group. And we (not really we, just one person in the group) went too fast on the first one and then Kep didn't want us to pick up speed on the remaining reps as he had originally planned. My times were 8:53, 8:55, 8:52. My shins and calves felt really heavy. After we finished the threshold part, we had four 40 second strides. They felt so long in comparison to the 25 second strides we've been lucky to have all season. We cooled down in the park and then drove back to campus in the vans. 

State meet today! We had practice off to go watch. We were supposed to run in groups, but both my group members changed their plans last minute... So I ended up running by myself. But not really, because I had Ellie with me in the stroller for the first 2 miles before Jesse came and picked her up. Then I did another 5 miles before going to watch the 4a girls race. A few errands later I was back at the park for the 4a boys race, which I watched with my sister before giving her a ride home since she got her wisdom teeth out yesterday. I love my sister!!! 

We got an extra recovery day today before tackling a workout tomorrow.  We did the first mile on the track and then went out on Albertson's loop.  I ran ahead with Sarah, and we came back on 1900e and then went down to Guardsman to get back up to campus.  Finished with strides on the turf.

Today we had an interval workout at Sunnyside Park.  We warmed up to the park and then did our usual strides and drills. The workout was a fast 500, then a 2k threshold (which due to space restrictions we just did 3:45 out on Guardsman with a brief pause and 3:45 back), followed by three 1ks with 3 minutes recovery, then a fast 600 and a fast 400.  The first 500 was fast and definitely felt it!  I ran 1:39 with Shaylen and Kate.  It was supposed to be like the start of race, so it was good that I stuck with Shaylen.  The threshold part next was really helpful for me to actually feel like I was warming up, because we rocked the 1ks after that!  Each one was supposed to be 5 seconds faster, so that's what we did.  I ran next to Andrea on the outside, same place for each rep which really helped because I hate being on the inside because I usually get cut off there.  But having Andrea next to me for each of them really helped because I knew she was really trying to help me and work together, which we did!  Times were 3:41, 3:36, 3:30.  Yayyyy!!  Then on the final 6 we were supposed to go the same pace as on the last 1k, I hit 2:05 (4 seconds faster than 600 split of the last K), and we were allowed to hammer the 4.  We did that in one big group and were supposed to run it as if kicking for a race.  Sarah and Hannah were up at the front, then I was with Andrea a little behind them.  Our 200 split was 34 (fast!) and final time for me was 1:13.  It was so nice to be done with that workout, I felt like as a team it was great quality and we really did a great job working together and helping each other out.  Cooled down back to campus with Sarah and Hannah to get to 9 total. 

This morning we had a cold long run in Park City.  We started at the Smith's and ran out on the trail.  We were in a large group until around 2 miles, then packs started to form.  I ended up running with Shaylen, Becky, and Jessica.  We turned around at 6 and picked up Andrea along the way.  As we ran back I thought we were still doing a good job as a group, but a certain someone in the group who is notorious for one-stepping started to do that, so I was grateful when Nikki showed up with 2 miles to go (her alarm didn't go off because her iPhone did the overnight update thing so her alarm got reset) so I could run an even pace with her.  Finished with strides and walking drills in the parking lot (danger zone) before enjoying bagels and chocolate milk. 

Today for practice we did the usual first mile on the track and then decided to go to Wasatch.  We ran along Foothill to Sunnyside, and then went up and through the golf course to get onto Wasatch.  I ended up running with Sarah, and we went the farthest.  We turned around at 4.5 and ran back the same way. We finished with strides on the track.  Light day at lifting afterwards in preparation for PAC-12s this Friday. 

This afternoon we had a workout at the track and balif.  We did the usual track route warmup and then strides and drills on the turf.  The workout was three 1k thresholds with 40 seconds recovery on the track, then four 200s on ballif with equal jog recovery, then five 400s on the track at goal race pace with 2 minutes rest.  For the thresholds we were in just 2 groups.  Having such a large group is helpful sometimes, but not on the track.  We made sure to switch leaders for each one so that everyone could have the chance and get the experience.  This made one person in the group mad but she is notorious for an attitude at practice and being bossy so it was probably to be expected.  Times were 3:48, 3:45, 3:48.  Next we ran down to ballif for our recovery before starting the 200s.  We went in smaller groups for those, which was nice, even if it was short lived.  Times were 36, 38, 38, 39.  My stomach was not feeling so great so I took a potty stop before getting started on the 400s.  And when I was in the bathroom I missed the instructions for the 400s, which I guess were different from the goal race pace like it was posted in Training Peaks.  The first one was an 83, which was ok for our GRP, but the next one was an 80, (I had to change shoes after this one because my arch was hurting too bad.  Also I asked Hannah what was up because I led the first 200 on that one in 40 and then someone blazed past me on the last 200 even though the pacre was fine, Hannah said no faster than 77 was the only instruction...), and the one after that (for me anyway, I was a little frustrated and confused each time on the back half when everyone pushed ahead and I was last in the group),  then 79, 77 for my last 2.  On the last one, I was at the back by a bit, which was especially frustrating since Shay and I led in 38 which was plenty fast, especially for a no faster than 77 instruction!  Uggh.  Anyway, it was nice to have it done so that we could cooldown and go home for the day.  I asked Becky on the cooldown what it was actually supposed to be, it was dropping 2 seconds each rep.  I do feel bad for not being able to help out with this part of the workout, I guess I should have asked.  But it would have been nice if anyone that heard the instructions would have told me that there was a change in instruction from what was on the app. And if Kep didn't change the workout from what he posted in the app.  But the second one was too fast compared to the first one anyway, so I don't know why a certain other teammate was freaking out so much about picking up the second one... Oh wait, yeah I do, that is just her.  Anyway, finished my cooldown with Hannah and Sarah, since they were the only other girls who went the full distance, and then rolled out my foot when I was done.  I'm just glad that not all days are like today. 

Shorter run today in preparation for Conference on Friday.  We did our first mile on the track and then ran out on Guardsman and 15th.  At 1300s, we were at 3.3 and most of the girls turned around and were confused why Sarah and Kate and I kept going.  We wanted 6, so we needed to go out 3.5... and they didn't get that we could just turn around on a random street when we were at the distance we needed.  That is what the Garmins are for. :)  On the way back I started to feel awful, and had to make a potty stop on Guardsman.  Ran the rest of the way back on my own.  To fill our lifting time today we just did core and stretched.  I saw Tim for a massage afterwards.  He gave me a golfball to use on my foot since it's been having issues.

We went and checked out the course in Colfax, WA today.  It is a flat 2k loop that we will run 3 times.  Because of how it is set, in a ditch between two mounds (too short to call them mountains), it creates a passage for the wind, which will definitely play into the strategy tomorrow.  We only did one stride from the start, the rest of them we did with the wind to our backs to not waste energy.  I can't believe this will be my last Pac-12 Championships!! I am excited for the team :)

This morning there was rain at our hotel in Moscow, but not at the course in Colfax which was awesome!  And the wind wasn't even that bad either.  With an hour before start time, we started our warmup.  We ran a little longer today because it was a little chilly, but also because we had the extra time.  We did our strides and warmup drills before going to our tent to put on our spikes.  The tents are really fancy, they each have a portable heater in the middle and a porta-potty for each team at the back of the tent.  We had to be on the line 15 minutes early, so we had plenty of time for strides.  Mack told me to remember to whisper to people as I passed them.  I knew she meant my teammates, and encouraging words, but I joked that I would say to girls from other teams, "I had a baby this year", as I ran by.  Too giggly for the start line.  I had to make myself not think of that when we were lined up for the gun so that I wouldn't lose it.  The boxes were wide enough for us to start in two rows of 5.  Which was actually really awesome because it helped us get out together.  Also because we were in box 1, so no one was to our left, and the first turn on the course was left.  We did a great job sticking with each other, and there was a group of 7 of us together at the k.  By the end of the first 2k loop, I was running next to Shay.  We just focused on keeping up with each other, knowing that we would be able to find our rhythm and work together to pass anyone we could.  The first big place to make a move for us was on the second lap, just after making the turn so that the wind would be to our backs.  When this part was coming up, I called to the team that the time to go was now.  I didn't see Shay after that point, but I knew Andrea was with me, and suspected that Jess was probably nearby as well.  It was from here on that Andrea and I helped push and pull each other along, as we switched places many times.  My 3k split was 10:20, so I knew that I had a good chance of finally breaking 21, if the second half went well.  Going into the third lap, Andrea had passed me and gotten momentum on the one downhill (it is literally a bump, not really a hill but it is enough to give you a rush going down it for the 3 steps) and caught a few girls.  I followed in her footsteps, and passed the same girls.  I ran by her side again, and kept giving her encouraging words and together we kept passing people.  Again when we got to the part where we turned and the wind was at our backs, Andrea had a good position to pass some more people.  I was boxed in, but once outside the curve I was able to pass the same people and run with Andrea again.  During that stretch of the course, Jess caught up to me and I could tell that she was really tired, but I tried to pull her along with me and work with Dre as well.  At this point, we could hear spectators from other teams saying "You've gotta get Utah" to their athletes, so I knew that we must have looked good and were wearing the targets on our backs.  We kept going, and focused on catching the people that the coaches said we would need to in order to place well as a team.  Mack pointed at an ASU girl and said I needed to catch her, and I was getting tired at this point, so I thought to myself that maybe on this one I would say "I had a baby this year", but it wasn't as funny in my mind as it was on the starting line, since I was really tired.  But I caught her, and Andrea caught her, and I'm pretty sure Jess caught her too.  Going around the corner with about 600 to go, Mack told me to catch 2 purple.  They seemed so far away, but I did my best to close the gap.  I caught another girl or two going up to the hill, and then there was some space between me and the next girls.  But I could tell I was gaining distance, and I caught one purple girl before finishing.  And I finally broke 21!!!!!! And so did Andrea!!!!!!  I was 39th, she was 41st, and Jess was 45th, also getting a PR.  If I am not mistaken, there were 7 maybe 8 PRs on the team today :) And we met our goal of having our top 5 in the top 45! And as a team, we took 5th!!! A huge improvement from the 9th place finish last year, and our first time placing in the top half of the conference.  It is amazing what can be accomplished with teamwork.  I can't imagine a better way to have ended my final Pac-12 championships for cross country.  

For cooldown I did 3.5.  I was exhausted and had a hard time keeping up with the team, and my foot was really starting to hurt.  I didn't notice it during the race, but it sure hurt a lot afterwards.  I iced it on the way to Lewiston in the car.  

7 miles in the neighborhood after the flight home this morning.  My arch didn't hurt at all, but my heel sure did.