Keep Calm and Run On

Surprise speed workout today- it was pretty bad. 2 mile warm up, 1 mile speed changes. Then 2 sets of 400, 800, 400. I don't even remember my times but I was so slow. I felt really weird too. My legs were not super dead but I could not breathe at all. My chest was killing but I gave what I had that day, even if it was slow. Did all my core. 

Met at Liberty for a 6 mile workout. We ran 1 lap warm up, then 2 laps fireman (nothing like running fireman last summer with all the boys...) and 1 lap cooldown. I ran another 4 easy miles on my own later and did all my core. 

Much better speed workout today. 1 mile warm up, 1 mile speed changes then the 400-200 chase workout. My partner was Nate and we alternated running a 400 and 200. We ran 3 sets. It helped a lot to have someone to chase and the fear of being chased down the last stretch. My 400's were 68, 68, 67 and my 200's were 32, 33, 33. It hurt but felt better than Monday. Did all my core and packed for Cali!

1.5 mile shake out before getting on the plane to go to Cali! Later in the afternoon, we went for an easy 3 miles around our hotel. 

Crazy race but it was AWESOME! I had the last races of the group on Saturday night. I ran the mile at 5:45 and the 3200 at 7:15 both in the invited sections of the meet. (I never had my Garmin for my warm up and cooldown...) I ran about 2 miles warm up before the mile. We had to restart once (which was good because I needed more strides) I got out with the pack and made it my goal to push with them. My splits were close to under 5 (even for the mile not 1600) With 800 left, I knew it would pick up and I forced myself to stick with the group. I noticed I was in position to be in top 5 and wanted to medal. 2 girls were spread out in front then the rest of the pack was chasing. The last lap one girl passed me, and with 300 to go I followed her and tried to separate from everyone. I was kicking hard to not get passed and to get under 5. I finished 4th and broke 5!! I was so happy! But not much celebration because I had to get ready for the 3200. I iced my legs a little and stretched then started running again. My legs felt pretty tired but I wanted to finish it off. This race was pretty hard- mentally I was struggling to stay focused because my legs were heavy and I was tired. I stuck with the group the first mile and ran a 5:10. I wanted to be under 10:30 so I was on pace. The group started spreading out and seperating and I was starting to die. But I stuck with a girl and tried to push past her. I kicked hard and finished 10th with a 10:28. I got off that track ASAP. I was so stressed about running both events so close together and it was hard, but I am glad I did it. I am so happy about my times! And I was even in the video this year because I wasn't last :)

Back to usual track practice. We ran 5 stadium laps where we do a drill, stride and run the bleachers. Then 10 hill strides by the soccer fields. My calves were really sore from Saturday's race. Then we did a long run, up Emigration Canyon 4 miles and back. It was really hot and I felt pretty dead by the end. Did all my core and arm swings. 

Speed workout- 4 1,000's. It was great not having to run 5 of them, but now that I ran a PR in the 3200 my pace is faster. It was another hot track workout and my legs were pretty tired. I ran 3:15, 3:16, 3:18, 3:18. We ran to the cemetery and back to finish mileage to 10. Did all my core and arm swings. 

I couldn't go to the meet today so I did my own long run before the big rain storm. I ran to Red Butte and did our adventure run over to Popperton. I ran along 11th Ave to the fire station and back home the Shriners run way. Did all my core and arm swings. 

Wet, rainy day so track met inside. We did wall sits and step ups before splitting. We ran to Liberty Park and ran a fartlek workout- 5 sets of 2 on, 1 off, 1 on, 1 off. I was soaking wet and cold, but once I started the workout I felt good. I pushed hard with Chris and it felt good. Did all my core and arm swings. 

Did my own run before helping at the thrower/jumper meet. I ran along Foothill, down 2100 S. to 2700 S. then ran a lap in Sugarhouse and back home. Felt pretty good, but definitely need new shoes because my hip hurts really bad. 

That awkward moment when you reach your weekly mileage but you are still 4 miles away from your car... whoops. Bill, Tomy and I met at East for a long run (I needed 11). My brand new shoes got initiated to XC on the very muddy JCC trail. We ran to JCC and on the trail. The first part was hardly muddy, but by mile 2.5 on the trail it was so bad. I was slipping and falling everywhere and going pretty slow. We picked it up once we were out of the mud, and as we turned off the trail to another trail unfortunately I knew where it would go. And it would be over. 2 summers ago we ran the trail to City Creek and back (14 miles) which is probably on the list of workouts to never repeat. We ran to City Creek, then down to South Temple. I hit 11 when we were just heading down City Creek, and only picked up the pace to hurry and finish. We finished at 15 going up the 900 S. on the hill. It has been a long time since I have run for 2 hours straight.... 

Ran 4 miles in the morning before school. Afternoon-speed workout. We ran .5 warm up and 1 mile speed changes. We had 3 groups all running speed, which helped to have more people to work with. I ran 3 sets of 800, 600, 400. I felt pretty good the first set, but the second 600 was when I really began to feel so tired. Finishing the last set I felt so slow and dead but I still ran the pace. My 800's were 2:28, 2:29, 2:28. My 600's were 1:51, 1:50, 1:51 and my 400's were 69, 71, 71. I felt sick after but I was so glad to be done. We ran an easy 4 miles cool down. Did all my core and arm swings. 

Usual track warm up, then 8 hill strides on the paved road going up to the track. We Shriners run, along 11th Ave all the way to the top of City Creek and back to the track. We finished with 2 300's to get 10. My whole body hurt today and I felt pretty tired. The ice bath was out at the track and so I did an ice bath for 10 minutes. Did all my core and arms. 

4 mile shake out in the morning before school. We had a tri-meet at Woods Cross. I ran the 400, 800, the 800 in the medley and in the 4x400. I got 6.5 warm up/cool down and races. My 400 was 62, 800 was 2:22. East won the medley. I felt so tired and dead. High mileage wipes me out and all I want to do is sleep. Did all my core and arms. 

3.5 mile run before school. 10 mile workout with fartlek. We ran to Sugarhouse and ran 10 sets of 90 seconds on, 90 seconds off. I was sore from the race before but mostly just tired everywhere again. Did all my core and arms. 

2 mile morning run. Easy afternoon workout- mile warm up, mile speed changes and mile cool down. My legs felt dead so I took a 15 minute ice bath. 

I had plenty of time before the mile so I got 4 miles warm up and a lot of drills and strides. I made it my goal to be under 5, and that's what I was working for. I got out first and could hear one girl right on my shoulder. My first 400 was 72. My 800 was 2:26 and I knew I had to push the third lap to be under 5. The girl stuck with me and that helped me so much to push harder. I focused on separating from her at the 300 and with 200 to go I kept sprinting harder to finish. I finished first and was under 5!! I was so happy-I wasn't sure I could do it because of high mileage and how tired I was. It did help to have someone chasing me so close behind. I ran a couple miles then ran the 800 in the medley. And it was basically in a workout, by the time I started our team was in last by almost 100 m... But I out kicked a girl down the stretch so we weren't last. I needed 7 more miles and I was so tired and dead but finished the mileage. 

4 mile morning run. Usual track warm up, then we ran 12 hills by the road going to the track. Chris, Tomy and I ran to the gate up the road past Red Butte and ran back Legacy Bridge way. We ran a couple grass laps to finish 10. Did all my core and arms. 

Speed workout- we ran 3 sets of 4 400's with a lap recovery between sets and standing recovery between each interval. My first set was right on- 72, 71, 70, 69. The next two sets were really hard to get through. My legs were feeling the lactic really bad and it was hard not having a lot of people to chase or push with. My last 8 were in the 70-72 range. I was close to puking before the last one and I was so glad when we finally finished. We ran a 4.5 cool down to get 10. My legs feel pretty tired and sore. Did all my core and arms. 

4 mile morning run. Tri meet at Highland- I ran the 400 and 800. My 400 was 63 and my 800 was 2:25. I could definitely feel yesterday's speed workout. Then Tomy and I ran laps in Sugarhouse and ran a fartlek workout- 10 sets of 1 minute on, 1 minute off. Usually I like 1 minute on/off, it feels good to open up my stride for just a minute. But not today. My legs were so tired and it was hard to push through. Did my crunches and push ups, but not squats and lunges because my hip hurts. 

3 mile morning run. At practice, we ran the stadium laps with a drill and running the bleachers. I felt so tight starting out, but loosened a little by the end. Then we practiced relay handoffs and ran 4 200's. Ran a cool down in the Bonneville Glen and only 9 miles for today!! Did my push ups, crunches, and arm swings. 

Easy workout- half mile warm up with the team, then mile warm up, mile speed changes, and mile cool down. I feel better than earlier this week and took a 15 minute ice bath. 

Awesome race day. After my 12 hours of sleep, I ran a 2 mile shake out run then went to the meet in the afternoon. I got 3 miles warm up before the mile. I got out in first and was pushing hard to get a fast time. There were 2 Davis girls who stuck right on me the whole race and that helped me to push harder. My first lap was 70 and I felt pretty good but I slowed too much in my second lap (my 800 was 2:25) but I was still within breaking the record if I had a fast second half. My third lap, I didn't want to push too hard and take away my kick, but I remembered Bill told me to race the third lap and I did. The last lap I was working to gap the two girls and I gave it my all down the last stretch. I finished with a 4:54 (a PR, and meet and stadium record) and was so happy! The 3200 was only an hour and a half later but it didn't seem too bad because I doubled at Arcadia in a short time. I stretched my legs and got another mile before racing again. But in my 3200 I was much more tired and sore than I thought I would. I was not fighting for a good time, but to stay in first position and win. Two girls stuck on me the first 5 laps, then one fell off. The other girl kept moving up by me and on the last lap got around me. I had to kick hard the last 100 meters to beat her. I ran a 10:45, which is a PR in Utah and the meet and stadium record. However, all my 3200 races this season have been running on tired legs from the mile. This was the last meet I have to double in one day. I am excited to race the 3200 on fresh legs and to see how fast I can run it. I ran the last leg of the 4x800 to finish the meet. I won the athlete of the meet award and I felt so good about my races. Today was a turn around day after a long week of being tired, sick, and sore. I met Bill at Sugarhouse later to run 8.5 and finish my mileage for the week. 

Speed workout- 2 sets of 200, 800, 400, 200, 200, 200. First set felt good but the second 800 and 400 were hard to push through. My second 8 was 3 seconds slower than my first but the 200's felt good. My calves felt way sore from Saturday and our cool down was really slow. Did my crunches and push ups.