You've got to want it to win it

This morning we had lifting.  Again I did different exercises than everyone else because of my back.  In the afternoon we had a workout.  For warmup we ran to Sunnyside Park and then did a few more minutes.  Then we did our drills and strides.  Our workout was two 200s, then 1000, 800, 600, 400, 1000, 600, 400, 300.  We had 2 minutes rest after the 1000s and 800, 1:45 after the 6s, and 90 after everything else.  I was in a group with Macee, AuraLea, Hilary, and Nikki R.  The 200s were kind of to get us warmed back up a bit, but then on the first 1000 we were too slow.  I didn't time any of them but just went with the group.  We were supposed to do race pace and Kep told us about 87-89s (to me it does not make sense, my last race was 5:44 pace).  The next few the group got them closer to pace but I struggled to keep up.  The last few in the workout I finally was up where I needed to be.  I think it just took me a while to warm up, partially because it is cold but also I am used to longer warmups like in high school but we haven't been doing as much.  Afterwards we picked up the course and ran back to campus for cooldown.  Then I went to the training room and did my core.

Today I ran from my house to campus and then joined the team for a run.  We ran along Foothill to 1300s and then up to Wasatch and kept going south.  I was with Hilary until the part where the road forks.  I went right which went down to Foothill and then I ran to 1300s and went home.

This morning for lifting we all dressed 80s!  Well most of us did, I don't really have any 80s stuff so I just wore colorful shorts with my track t-shirt.  Again I did a lot of core type stuff instead of stuff with the bar.  In the afternoon we had a workout.  We were supposed to do a bit longer warmup because of how long it took us to warmup Tuesday.  We did our drills and strides, and then a few more strides after changing shoes and to get back warmed up after everyone took time picking out sizes for the new gear.  The workout was two sets of 6 200s, the first set at race pace and the second at goal pace.  We had 200 recovery after each and a full lap between sets.  I was with AuraLea, Hilary, and Nikki.  We hit 37, 38, 38, 38, 39, 38 for the first set and 36, 36, 36, 35, 36, 35.  Then for cooldown I stayed at the track and ran 2 laps with Macee and then I did another 8 laps by myself.  After I was finished I went to the training room and took the coldest ice bath ever!  I also had an ice bag wrapped up higher on my back because it was hurting a tad. It took me forever to warm up afterwards.

Today with the team I ran out on Foothill to 1300s, then with Hilary and Nikki turned and went down to 2100e and then over to 900s and into Bonneville gully for a lap.  Then we ran back to campus along Guardsman and did our strides and drills on the bailiff.  I don't know why but my back was really hurting coming along Guardsman and part of the way up to the bailiff.  Afterwards I went to the training room to do core, and then I stemmed on my back with 2 ice bags on top for 15 minutes.  It felt better after, hopefully it continues to get better.  

This morning we had a tempo workout at Liberty.  Because of the snow we got to sleep in a little bit; we met at the park at about 10:15 to do our drills and strides together.  Before that I did a lap and then part of a lap warmup, I turned around and joined the team when I saw them.  I don't think any of us changed shoes after the warmup because the ground was wet and slushy in some places.  We had two 2 mile repeats at tempo pace.  We went by the painted lines and dots on the pavement.  I was with Hilary and Nikki D. on the first one, he told us we could go 6:25 pace for the first and then 6:15 for the second if we felt good.  I think I hit 12:50 for that one but my Garmin wouldn't show the split because it had a low battery.  On the second one I know I hit 6:20 for the first mile but 6:35 for the second mile because I rolled my ankle during it and it hurt for a bit but by the end it didn't hurt.  We went the other way back to where we started so we could throw in four 25 second strides, I did those with Amanda.  Then for cooldown we did another lap around the park and then I added some to get to 10 for the day.  

Today we had a workout.  We started with a warmup to North Campus Drive and then up along the road we usually take which I can't think of the name of right now but then back down to the bailiff.  There we did our strides and drills, then changed shoes and a few more strides.  Kep had marked a 500 meter loop and a 400 meter loop which just cut off a part of the 500 loop.  The workout was three 1000s at threshold pace and then five 200s followed by a progressive 2000 in which the goal was to cut 5 seconds off each 400.  I went with Hilary, AuraLea, Macee, and Nikki R.  For the 1000s I hit 3:56, 3:58, 4:01.  We had 60 seconds recovery between each.  I felt horrible during the recovery and wasn't doing too great during the 1000s either, falling behind the group a lot, although I usually was able to finish right behind them.  Our 200s were a bit slow, 44 for the first two and I don't know what for the last three.  For recovery on those we jogged back to where we started them.  For the progressive 2000 we were supposed to start at 1:45 and finish with a 1:25.  My splits were 1:42, 1:40, 1:36, 1:34, 1:35.  During the last lap when I tried picking up as much as I knew I would need I felt like I might puke so I held back a bit which is why it ended up so slow.  For cooldown I ran a few laps at the bailiff and then a few more laps on my own until I had a mile and a half cooldown.  Afterwards I went to the training room to do some core but didn't do a lot since my stomach was hurting.  I think it was probably because of the yogurt I ate at lunch :(  Later at night my back was hurting quite a bit too.  My goal for the rest of the week is to be more careful about dairy and to be super careful about my back.  It would be cool to set a new PR at regionals.  The weather is probably supposed to be like it was today; we were fortunate though because when it started snowing in our workout it didn't last long and then it didn't start again until we were on our cooldown.

Today we just had a recovery day.  We ran towards the bailiff and then up above the track before going out to Mario Capecchi to get down to Foothill because Amanda needed to see how her calf felt.  We ran on Foothill and then just past Foothill Village everyone turned around but Hilary and I made it a loop by going to 1700s and then going down to 2100e to go back to campus.  When we got back we did our strides and drills by the Huntsman Center.  Afterwards I went and did my core in the training room.

This morning we had a short lift that included a lot of core.  I was able to do most of the same stuff that the older girls were doing with the exception of the dumbell snatches.  This afternoon for the run we were not supposed to do more than 40 minutes.  We just ran out on Foothill and back.  Hilary and I turned around at 2 and a half miles.  Back at campus we did a few strides and drills.  Then I did a little bit of core before going to the team meeting.

Today we went down to EastBay Golf course in Provo to check out the course.  We ran the course once and then did strides with AuraLea, Nikki, and Lauren.  Since the start and finish are in the stretch we did strides out from the starts and then walked back a bit and did a stride into the finish.  We did 8 and then did some drills.  Hopefully all goes well tomorrow!  I'm excited :)

This morning at the course we started our warmup with 55 minutes before our race because it was cold but also we had to be in this fenced off area where they would announce our teams before sending us out to the line.  We just ran around the course and then did our strides and drills by the start line.  Then we still had at least a half hour before our race so I went and ran a little more.  Eventually I changed shoes and then went over to the fenced off area with the team and then we ran to the start line together.  We did strides and then with a few minutes left took off our sweats and got ready to go.  The race started and I got out good, elbowing a girl from the team that was next to us so I could get in front of her.  But then for some strange reason the race was called back, we're not exactly sure why.  The officials made it a point to yell really loud not to have toes on the line, so I think that might have been it.  The second start went about the same for me.  I was about with Alyssa and Bekah was a little ahead of us.  Making the first turn on the A loop I don't know why but I couldn't make myself pick up the pace like I knew I should.  I knew I should be breathing harder but I couldn't make myself do it.  I was slipping in and out of focus a bit too.  I would pass some girls but then get passed back and left in the dust.  The B loop was the same.  And the C.  I did pass girls going into the wind though and I don't think they drafted off of me because when they passed me back it wasn't until later.  Hilary caught up to me at the end of the C loop and from then I just worked to follow her, I didn't think I would catch up to her but she had never beaten me in a race this season.  I just tried to pass the same girls that she was passing and that kind of worked.  Down the final stretch I could hear Bill tell me to try and catch a girl in yellow but I didn't catch up to anyone.  I was just trying to not get caught.  Close to the finish a girl caught up to me but then I was able to pull out a real kick and beat her.  It was not a good race.  I was not happy when I saw on my card that my average pace had been 6:14.  I know other races at lower altitude would have faster times, but even at the race at Utah State at the beginning of the season I was able to pull off 5:50 pace.  Maybe if we actually went anaerobic at workouts and not just always threshold then I'd be in as good shape as I was before.  Afterwards I changed shoes and did a mile cooldown.  

This week we don't have practice so after I was done with class and had worked on my essay a little bit I went for a run.  I started just outside HPER and ran to 11th Ave. above the cemetery out 2 miles and back.  Then I did core in the training room.

This afternoon I went and did a workout with Ben and a few other people I haven't ran with in a while at the old East High track.  It felt good to be back.  We did a mile warmup and a mile speedchanges, and then changed shoes.  The workout was three 1 mile repeats with 4 minutes rest between each.  On the first one I hit 5:41, then took a lap recovery in the rest time, then 5:44 for the second with another lap recovery, and a 5:48 for the final one.  Then we changed shoes and did 2 laps cooldown to get to 6.  

Today I went up to Ogden and went for a run with Ben.  We ran along some trails that went through a golf course and eventually joined up with Shoreline Trail.  We went out three miles and back.  The sunset was really pretty and gave everything an orange glow, we got to watch it go down all the way on our way back.

I didn't make it to writing today because I was feeling sick but I went and had a meeting with Kep about the season.  Hopefully in track workouts and races and stuff will get better.  After getting home I went for a short run, just from my house to Sugarhouse for an outer loop and back.  On the way there when I was stopped at the light on 2100s I saw my cousin.

It is what athletes do when their coaches aren't watching that makes them champions.  Today I ran from my house to East's track and then did a mile of speed changes.  Though it was windy, I was determined to get in some good 400s.  I thought 10 would be ideal but I didn't know if I had time or if I wanted to battle the wind for that long.  First I decided to see how well I could make it through 4.  I took a lap recovery after each.  I hit 1:20, 1:21, 1:18, 1:21, 1:22, 1:18.  Not too bad.  Then I changed shoes and ran home for cooldown.

This morning I had to get up early-ish to get my run in before going to Eden for Adam's baptism.  I ran from my house up to 1500e then over to 2100s and up to 2100e, then back over to 900s and down to 1500e.  Turning off of 900s I almost slipped because of some slush but then I caught myself on that same foot that I slipped on and it was kinda cool!  I ran out a few more blocks to Kensington and then cut down to 1400e to head home because I needed to add a little more to get to 6.

Today I met with the team to go running.  We ran down to Guardsman and across to 1500e and went all the way to Sugarhouse.  By then everyone had turned around except for Hilary, Nikki R., Andrea, and me.  We ran up 2100s to 1900e and then took that back to 900s and cut back down to Guardsman so that they could stop at the Smith to pick up their lifting workouts for the week.  I already picked mine up so I just ran back up to the locker room.

This morning I did one of the 20 minute workouts we get to do this week instead of lifting.  I did workout 2 which includes single leg squats, scoop pushups, single leg RDLs, and cardinal situps and I got through 7 reps before the time was up.  In the afternoon I went for a run with the team.  Hilary, AuraLea, Kate, Lauren, Macee, Nikki R. and I were there.  We went along Foothill to 1300s then down to 2100e and over to Bonneville gully.  We did 2 laps in there and then to get back to campus we went back along 2100e but got back on Foothill at the dead end street instead of going back to 13th.  Then Hilary and I added .4 when we got back to get to a full 7.

This morning after finding out that I didn't have class after all (as of 9:30 last night in an email) and I had dragged myself out of bed, I was able to get going on my run and get done sooner.  I ran to Sugarhouse and did part of a lap until I was at 2 miles, then I set my watch to do 10 sets of 1 minute on 1 minute off.  I figured this would be good before tomorrow because I'd get some faster stuff but nothing too big.  I got about a lap and a half with that, and then I did another lap and ran home to get to 8 miles.

Today my sister and I continued a Thanksgiving tradition (well, after skipping it last year) and ran the cold turkey run put on by sports-am.  We were reminded why we stopped doing their events before and hopefully won't need another refresher anytime soon.  I ran a 2 mile warmup with Abigail and then we did strides on the line.  We elbowed our way directly up front because there were only guys right on the line which we thought was a bit unfair.  When the race finally started people went out quick.  Mostly it was a bunch of guys in front, though there were 2 girls and Abigail and another girl or two were with me.  Remembering my past experiences at this race I knew that it goes out fast, and from my own experience the pain suffered throughout the rest of the race from going out too fast and running out of gas quickly.  It wasn't long before most of the girls fell back except for a girl in blue.  I was going about 6:30 pace which was fine by me since I wasn't really in it to race hard, because Kep told me to treat it more like a threshold but also because I didn't want to run so hard that I'd lose my appetite for dinner like in other years past...  Once I got to the turnaround I saw the girl in blue at a few of the curves but after I went several curves without seeing her I knew she was gone because I am not very good at downhills but also I didn't want to risk injury or anything.  I finished in 23:51 and second female overall.  I finished the race with my hair down because I was starting to get a headache from my ponytail.  Afterwards Amanda did part of my cooldown with me and then I did more on my own until I was at 8 total for the day.  The awards ceremony was messed up as usual and was definitely a final reminder as to awards ceremonies put on by them in the past, namely when we did this race 2 years ago right before Clayton left on his mission.  Hopefully he doesn't want to do it next year either.

This morning Ben came to Salt Lake and went for a run with me :)  We left my house and went up to 1500e and ran to Sugarhouse Park.  Then we did a clockwise lap on the outer loop, to get more distance before going up to 2100e.  We took that all the way over to 900s and then went back down to 1500e and home.  We had intended to do 8 miles but we were just barely at 7 when we got back so we decided to stop there.  It was a good run :)

This morning after taking 40 minutes to talk myself into getting up after I was awake, I knew it was going to be another challenge to get myself to go for a run and to do my other 20 minute workout for lifting this week.  I ate breakfast and then watched TV for a bit before deciding to get the 20 minute workout over with.  Up was on, but since we have the DVD I just decided to put that on since it wouldn't have commercials.  I did my 20 minute workout during that and got through 7 sets.  This one included backwards lunges, t-pushups, supermans, and straight leg situps.  After the movie was over I went for a run.  I ran along 1300e all the way up to 11th Avenue until I hit 4 miles, then turned around and came back the same way.  During the last mile I noticed the time was getting close to an hour so I made it my goal to see if I could finish under it.  I finished at exactly 1 hour which was cool.  Maybe if I hadn't had to stop at the light at 500s on the way out and at 800s on the way back I would have hit it a few seconds under but either way I hit my last mile goal.  Now I have the rest of the day to enjoy the last part of Thanksgiving break :)

Today at practice (or rather team run, that's pretty much what we're doing this week and next up until Christmas break) we all set out as a group.  We went through the Bonneville golf course just off Sunnyside and got up to Wasatch.  The majority of the group turned around at 25-27 minutes, but Nikki came with me to 30 minutes.  We got to Thunderbird and both decided to go up since neither of us have before.  Fortunately we were turning around soon because once around the corner we could see that it was uphill.  We just went back the same way we came.  On one of the trails in the golf course I rolled my ankle pretty bad (more bad than usual on runs) but as usual I just ran through it and was fine after.  When we got back to HPER Nikki was done but I did about another mile and a quarter to get to 9 for the day; I'm supposed to hit 54 this week.  

This morning we did more of the winter lifting routines.  I got to do most of the stuff the rest of the team was doing!  Then this afternoon after the team meeting we went for a run.  Half of us wanted to go towards Foothill and the other half wanted to go on 11th Avenue.  I went on 11th Avenue with Hilary, Lauren, Nikki, and Lex.  We were going the normal way but on North Campus there had been an accident and one of the cops there told us we had to go to the crosswalk, and he sounded grumpy.  After the small detour we weaved through the streets to get up to 11th.  Lex turned back before we got there since she's been sick, and Lauren and Nikki turned around at 3 and a half in City Creek and Hilary and I went to 4 before turning.  When we got back we did 6 strides and a couple of drills on the bailiff.  Then we needed another three quarters of a mile so did a few laps around Huntsman.  On the way back to the locker room to grab a bag of ice for my ankle since it was hurting a bit from yesterday but not too bad, but still better to play it safe.

Today most of the group ran on 11th Ave.  We ran into City Creek and then Nikki D. and I ran down Memory Grove while the others continued on City Creek to go by the capitol.  I was with Nikki until South Temple, then I ran back up on South Temple and she went to Trax.  I did a little more out and back once I was back at HPER to get to a full 9.