You've got to want it to win it

Today we started with a warmup of going up to Sunnyside Park, doing a lap, and then back to the track.  That was a mile and a half.  Then we did 4 laps speed changes with a lap recovery.  Then I changed shoes to my spikes.  It just might have been the difference in my times today.  We did six sets of a 400 and then a 200.  My times were 1:13 (PR), :36, 1:14, :36, 1:16, :35, 1:13, :35, 1:12 (PR again), :34, 1:12, :33.  (I know my 400 times are right, but I don't remember all of the 200s).  Then 4 laps of speed changes gradually decreasing speed for cooldown, and then 2 laps around the stadium. 

Today we started in the weight room.  We did 3 sets of leg lifts, standing on 1 foot, wall sits, squats, and lawnmowers.  Then in the commons we did stepups.  For the run we ran to the track, did 2 miles of speed changes, ran up Sunnyside to Foothill, then down along 500s to 1300e and back to school.  Then we did our sets of crunches and pushups.

Today we started in the weight room with leg lifts, planks, hamstring stretches, calves stretches, lawn mowers, squats, lunges, high toes, high knees, butt kicks, and then 2 sets of the circuit.  Then for the run we ran to the cemetery on 500s.  We did 2 laps inside, but instead of sticking to the road we went out onto the dirt for a loop that went all the way to Sunnyside.  After the 2 laps and back to the school we finished it by doing a few laps on the field to get it to 5. 

Ice bath for 12 minutes.

This morning I ran 2 miles with my ipod, just to 1700s and back twice. 

Up in Idaho I did about a 2 mile warmup and then changed shoes and headed to the check in.  I knew that the pace shouldn't be very hard to me, so I focused on getting even splits and I thought about keeping my form right.  Going out there were many that went to fast.  I just slowly worked my way up and managed to get up to 2nd.  Even though it was a 200 meter track, I still was able to keep the mindset where the 300 was and from there I worked on gapping the girl behind me and closing the gap on the girl in front of me.  I finished 2 seconds behind her.  In the first heat there were 2 girls that ran faster times than me.  The top 14 made finals on Saturday. 

Afterwards for cooldown I ran 3.5 miles with Jamal, Ben, Taylor, and Bill.  We just ran around the campus.  Then I cheered for my sister, she had an amazing race!  She just kept picking and passing, and got a PR by 15 seconds :)

I took a 12 minute ice bath.   

Its 12 degrees outside!!!! BRRRRRRRRRRR!  The hotel didn't have a fitness room, but they did offer complimentary passes to Golds Gym which my mom and I took advantage of.  I did 2 miles on treadmill.  After the first mile I stopped for stretching and then I didn't know what to do about strides so I did 2 segments of faster speed on the treadmill.  Then I just cooled down until i was at 2 miles.

Big day today.  I started with a mile and a half warmup outside, and some high knees and butt kicks, and a few strides.  Then I changed my shoes and headed over to check in.  I did a couple of strides on the track and then we went over to the starting line.  I got to start on the outer lanes up on the banked part.  Bill said after having watched many races online he thought it was the best starting spot.  Going out the pace was slower than what Bill had wanted me to go; 42-43 second laps instead of 40.  Just a couple laps in I worked my way into first and held a little bit of a lead.  Then with 800 to go a girl passed me, and I didn't try to stay with her.  Then with 400 to go one of her teammates passed me as well.  When she caught up to her teammate and her teammate dropped back I knew that I could probably get up to her.  In the last lap I surprised myself by catching both of them and finishing 3 seconds ahead.  Afterwards Abigail, Jamal, Dakota, Bill, and I went for a 4 mile cooldown outside. 

http://www.flotrack.org/videos/coverage/view_video/236501/304572     There is a link to the video of the race.

http://www.flotrack.org/videos/coverage/view_video/236501-2010-simplot-games/304433-susannah-hurst-3200-champ-1116-2010-simplot-games     There is a link to an interview with flotrack.