You've got to want it to win it

This morning I went to workout with the East team for the last time.  We did a warmup of the state course and then ran over to the hill across the road from the duck pond, the one we run down during the state course, and we did 10 continuous hills there.  My shoes were annoying because when they got wet and then I ran on the hills, the soles would slip and get crunched to a side and it felt really weird and it was a bother to fix because I didn't want to stop during the workout and just had to wait for small breaks in the workout.  Then we did 2 sets of the Flannagan circuits, this time the mountain climbers felt easier for me than they usually do and I think its a result of all the core I've been doing!  :)  Then we ran the state course backwards for cooldown, and then some up along the river and back and then on the road a bit and back to the drinking fountain to bring it to 10.  On the way home Abigail and I stopped at the grocery store for some chocolate milk mix!  And then at home I did 1 set of secondary strength and abs because I was in kind of a hurry.  Tomorrow I workout with the U team and we depart for cross country camp!

This morning I ran my first workout with the U!  After the compliance meeting we all went for a run.  We ran along Foothill for a bit over to 1300s and then down to 2100e and over to 900s and down to Bonneville glen.  As a group we did a lap there and then some of the girls were going to go back but Hillary wanted to do more so I joined her for the rest of the run.  We did another lap in the glen and then went out the 900s entrance and ran down to Guardsman.  Then we ran to Sunnyside Park and did a lap there before continuing on Guardsman back to campus.  We ran up to the track and did 8 strides in our socks, the turf was too hot for our bare feet and even a bit too hot for just our socks.  After each stride we jogged half way back and then walked half way back.  Then we went to the training room and I used a foam roller on my hamstrings and then the hamstring weight machine I learned how to use back in June and then I went home  to finish packing for camp.

This evening after arriving at camp in Midway and a while after dinner we went for a short evening run.  We went to the gold course and ran along a little gravel trail until it reconnected with the golf course and then we ran along the paved golf cart trails.  It was a little over 2.5 back to the parking lot where we had started. 

This morning for workout we went to the park.  We started with a warmup of about 2 miles along the paved trail around the park which we would be doing our tempo on but we went out along the road to get a bit more warmup.  Then we did drills and strides which got us up to 2.25 before changing shoes.  I wore my red flats.  We split into groups, I was in the group doing 1200s and we had to split into two groups of five so that we wouldn't be too crowded on the trail.  The 1200 is just short of a full lap so we did that and walked back to the start which wasn't very far.  Coach Kepler told us not  to go faster than 90 for the first 400 and I held on pretty easily.  For the first 400 split for a lot of them we were around 95, though there is a bit of uphill portion during the first part.  My times were 4:34, 4:38, 4:37, 4:35, 4:33.  Then I changed my shoes back and we ran on the trail again by the road for cooldown, a mile out and back to get 8 for the morning.

This afternoon I went with a few of the girls to do a second, shorter run.  The full loop was 3 miles but I just went out a mile and back with both Nikkis.  Then we drove to a park to meet the rest of the girls for a core workout.  We got creative and did drills on different parts of the playground.  We were in groups of two, I was with Hillary.  We did each drill for a minute before rotating.  Hillary and I started with tricep dips and then we did planks, squats, double knee lifts, hanging leg lifts, box jumps, pull ups, donkey kicks and fire hydrants, and pushups.  Then we did a second set but on this one we were only doing every other drill and we only had to do 30 seconds of each.  Then we did 2 drills with hula hoops and were done for the day. 

This morning we drove out to a dirt trail that was slightly uphill for some hillwork today.  We started with a warmup out on the road and back and then down to the foot of the hill because we just parked by the road.  The warmup was 2 miles and then we went into a residential street for our drills and strides.  Back at the foot of the hill we split into three groups for the hills.  The first two groups had 4 people each but the last group which I was in had six.  I was with Hilary, Kate, Andrea, Lex, and Amanda (Theo).  We ran the hill 6 times, jogging recovery back down.  Then we were at 4.6 so we ran back towards the cars and then out a half mile and back on the road to bring the total mileage to 6.

This afternoon we drove to the Rail Trail close to Coalville for an easy run.  I ran out 2 miles and back with Lex, Andrea, Nikki R., and Lauren.  Towards the end Amanda and Alyssa caught up with us.  Our average pace was 7:44. 

This morning we went running at a trail by Deer Creek Reservoir.  We ran in a group for about the first mile and then it turned into groups as people went different paces or people turned.  I was with Bekah, AuraLea, and Theo.  At 2.5 miles we turned around and there was another small group right behind us so we were joined by Hilary and Lauren.  I ran the rest of the way back with Lauren.  My left leg was hurting a bit on the run all over, I think it may be because I'm used to hitting all of my miles in one run a day instead of 2 -a-days so that could take a while to adjust to.

In the evening I took my iPod and went for a 5 mile loop up along 1500e to 2100s then over to 900s and back down to 1500e and home.  When I got home I hopped in the ice bath for 10 minutes. 

This morning for workout we went up to Pipeline Trail for a long run.  I ran out with Hilary and Theo.  We went all the way to the overlook and stopped for a minute before heading back.  Most of the way back I was just ahead of Andrea.  When I got off the trail I ran up the road and boardwalk and back down to get to 10 miles total.