Keep Calm and Run On

After drills, wall sits, and step ups we went on a long run. We ran a lap in the cemetery on 500 S. and then ran Shriners run along 11th Ave until 5 miles. We came back the same way, but Bill and I added an extra lap in the cemetery to get more miles.

Speed workout at the Oval. We ran 2 miles warm up, mile speed changes then ran a mile and 2 sets of 4 400's with 2 laps recovery between sets. My mile was about 6 seconds too slow. My 400's were 72, 71, 71, 71 for the first set and 73, 71, 71, 71 for the last set. This speed workout was really hard and my legs were so dead. Running fast speed on high mileage is painful.  

Ran an easy 6 this morning. Then I went skiing at Snowbird which made me really sore. 

Beautiful day to run outside today- I love Spring! We met at the track and did usual 2 lap warm up, stretching, and drills. A group of us ran to Liberty to run a tempo run. We ran 3 miles warm up and ran 6 miles tempo on the sidewalk (a little more than 4 laps). I was supposed to run a 6:05-6:10 pace. My first 2 miles were faster because I was in a group with Tomy, Emily, and Chris. Mile 3 was slower, but I was still o.k. on my pace. Miles 4 and 5 I was dying. I felt like I couldn't push any harder and was running by myself. The last mile I was kind of running with Emily. That helped a lot to finish faster and my time was 37:14. We ran back to the track for a cooldown. I did my core. 

Ran 2.5 miles this morning on my own. Speed workout at the Oval later in the day. We ran 2 miles warm up, mile speed changes. Then 2 800's, and 2 sets of 5 300's with lap recovery between sets. My times for the 800 was 2:28 and 2:29 (long day if you PR during a workout....) I didn't think the 300's would be too hard, but they were. It wasn't my legs that were hurting, but I couldn't breathe. My first set was 52, 54, 53, 54, 53 and my second set was 53, 53, 53, 52, 52. It helped so much to have Emily to push with on the 300's, and to have Bill yelling at me during the last 2. As much as I didn't want to push harder, I just did it automatically. It was a hard workout and I am glad it is over. Did my core.

Recovery run today. We ran part of the cemetary run. The team already started when I got home, so they ran by my house and I joined them. We ran to Sugarhouse, did a lap and down Parkway. We turned around when they were at 6 and ran back to the track. I added 2 laps at the track and ran home to get 12. I felt good the first few miles, but my legs got more tired and by the end I was really hurting and now I am definitely feeling yesterday's speed workout. Did my core.

Warm day for track today. We did usual drills and warm up then practiced running relays. We split in teams and ran a 4x400, 4x200 and 4x100. Then a group of us ran to Sugarhouse to run hills. We ran 2 different hills on the road 4 times. Luckily they were shorter because I have not run hills in forever and my quads were killing me. Did my core.

Last speed workout to finish a brutal week. We did usual track warm up, then mile warm  up, mile speed changes. We ran a ladder of 800, 600, 400, 300, 200. We did 2 sets. My times for the first set were: 2:27, 1:54, 1:11, 50, 35. My second set was slower: 2:34, 1:57, 1:14, I think around 52 and then 35. I really struggled to make it through this workout. The times were supposed to be fast and I felt exhausted. My legs were just dead and I couldn't push them anymore. We finished with 1.5 cool down. So glad this week is over. 

Easy 8 mile recovery on my own 

Adventure run- backwards. The first half was a pain because it was all uphill and my calves were killing. Once we got on the Red Butte trail though it was nice. We got back to the track at 7 miles so we ran 5 grass laps then ran 2 300's. Did my core. I felt tired and my calves hurt.

We did a lot with the track team before going on our run. Usual warm up, stretching, then some hills with drills. We did hurdle drills and jumps over the boxes then planks and wall sits. When everyone else was done, we still had 8 miles. We ran to Sugarhouse, 2 grass loops and back. Did my core. 

Speed workout/time trials today. 1 mile warm up, 1 mile speed changes then the mile. I could tell the first 100 meters we were starting too slow so I moved up to push the pace. My first 2 laps were within a second of the pace I should be running. It helped to run the first 2 laps with Chris and Tomy. I finished at 5:22 (I was supposed to hit 5:20). We ran a lap, then the 800. The wind was really annoying by this point. My 800 was 2:31, then we finished with 6 400's. My times were 71, 73, 72, 72, 73, 72. Usually I like running 400's and do well. Today though I felt so exhausted. My legs would not more any faster and hurt so bad. I felt like I had nothing to push with and no drive. I really hope I get out of this rut before we start racing. We ran 4 miles cooldown. Did my core. 

Usual track warm up, then 10 strides on the field. While waiting for Bill, Tomy and I ran another 2 miles. Then we ran up the the zoo, along Shoreline to Red Butte, up the road to the fence and back to East by Legacy Bridge. I did not like the uphill on Shoreline and my calves were killing. Other than that it was a good run. Did my core. 

Practice meet against Brighton and Judge today at East. I raced the mile and the 800. I did better in the mile than I thought I would. I ran a 5:10 and was the 6th boy.... I mean 1st girl. I ran 2 more mile before the 800. I did really well in the 800- ran a 2:22 which is a new PR! I ran a 4 mile cooldown to finish mileage. I felt pretty worn out and tired after. 

8 mile recovery run on my own. In the wind and rain. Must be track season. 

Easier day before a race. I ran 2 mile warm up, 2 miles speed changes and 2 miles cooldown. I did my core and took a 15 minute ice bath. 

Girls super meet at Davis today. I ran a little over a mile warm up, did drills and strides and raced the mile. I got out first and kept it the whole race. I was surprised one of the other girls didn't hang onto me in the race like she has in the past. My first lap was 74 and I felt like my stride was stuttered and it felt weird. I tried to push my second and third laps because I always slip up a lot. (both were 77) When I heard my 800 was 2:31, I knew I would be close to breaking 5. The last lap I was pushing hard into the wind and ran a 5:02. I felt so light headed and shaky after, but felt pretty good about my time. Best mile race I've had in a long time. I stretched, ran another 2 miles then raced the 2 mile. I was way more exhausted from the mile than I thought I would be. I had some really slow laps in the two mile, but won with a 11:07. Ha, before the end of the first lap one of my spikes was untied. I had some deja vu of my first 13 miler up Emigration Canyon with Bill, and knew I had to keep running even if my shoe was untied.... I am so happy about my mile and am excited to race at Pineview! Did my core. 

Meet today at Woods Cross. I am sore and way tired from yesterday so I didn't race. Instead I got to be in charge of long jump with Abigail... which was a learning experience. I got 2 miles in at the meet and ran another 6 after I got home. Did my core. 

Same workout as Monday. I felt so sore today and more tired than yesterday. Did my core and an ice bath for 15 minutes. 

St George and back in a day drive- oh party. I ran a 2 mile shake out before we drove down. I got 1.5 warm up and plenty of time for drills and strides. It was really hot and I am so glad I was the first race. This race was pretty similar to my Davis race. I got out first and kept the lead the whole time. There was some wind and I didn't have anyone close to push with. My first 800 was the same split as my first 800 at Davis (2:31). I kicked harder the last 300 at this race though. I ran the same time and at first I was mad. But I guess it is better I didn't slow down. I ran a mile and cheered the rest of the team. A few of us ran an 8 mile cool down which was probably the longest cool down ever! This race was fun, even if I didn't run as fast as I hoped.

I thought I was crazy to race a 5K after Pineview but I did so much better than I thought I would. (I was crazy because somehow I forgot to pin my number on.... like I haven't run a race before) I ran a 2 mile warm up with strides. I got out fast-well everyone did. It was entertaining seeing people drop out after sprinting the first .15. My first mile was 5:30. I focused on pushing on the flat part past the post office because that's where I slowed down so much last year. I caught and passed someone on the downhill to Foothill. My 2 mile was 11:00 and then I decided to try and break 17. I pushed hard down Sunnyside trying to close the gap between me and the next guy. I never caught him but it helped to see someone to chase. I finished first girl (or woman as they announced) and broke 17! I was really happy. I ran 7 miles cool down with Bill and Tomy. 

Hill workout today. We ran along 1300 E. to U Street. Then we ran in the Avenues striding up a street and jogging one street over until 11th Ave. We ran the Shriners run back to the track and ran extra grass laps. Did all my core including lunges, squats and arm swings. 

Speed workout-I was sore after yesterday but it was not as bad as I thought it would be. We ran 3 1200's at 2 mile pace. I hit 4:00 for all 3 of mine. Then 6 200's to finish. My times were 35, 35, 35, 35, 34, 33. We ran a long cool down to get 10 miles. Did all my core. 

Tri meet at East with Cyprus and Highland. I ran the mile and girls and boys were combined. It helped me a lot to have people to push up to and pass. I was still sore from speed and hills but did ok-ran a 5:12. After, a group of us went to Sunnyside for a fartlek workout. We ran 10 sets of 90 seconds on, 90 seconds off. It reminded me of cross country season. We ran 2 miles cool down to get 10. Did all my core. 

6 mile tempo run at Liberty. Luckily it was not as fast as the tempo we did a few weeks ago. I was supposed to run a 7 minute pace, but was faster than that. I averaged around a 6:40. The pace was not too hard, but still pushed me to maintain it. Did all my core. 

Usual pre race workout- 2 miles warm up, 2 miles speed changes and 2 miles cool down. Took a 15 minute ice bath and did my push ups and crunches. 

I ran very first in the meet, which was nice. I had time for 1.5 warm up including my strides. Once again I was trying to break 5, even if there was wind. I got out and my first lap was 73. I focused on pushing harder the second lap because that is where I usually slip. My 800 was 2:29 so it would be close. By the 600, a girl pushed up right behind me and I had to race. I was so scared she would pass me because I could hear her and see her shadow. I started kicking with 300 to go, and was pushing harder by the 200. I finished first, and with a 5:01. So close again. But I felt really good about my race- I pushed myself and fought to win. I ran 3.5 cool down with Tomy and Abigail. Then a group of us ran to Harmon's and back for another mile. I laid in the tent for a couple of hours until the 3200. The wind got worse and worse as the meet went on. I ran a 1.5 warm up and then raced the 3200. The wind was just ridiculous and my time was super slow but I finished first. I ran 2.5 cool down at the meet and another 4.5 at home to finish my mileage.