Keep Calm and Run On

Yeah for cross country season! Today was our first summer morning practice at Sugarhouse Park. There were some freshmen and new people who came. We ran a road lap for a warm-up, then did 6 strides, 3 hills, a cooldown and core work. This season will be amazing!

We met at Sugarhouse again for a team workout. We had the 'more experienced' runners come earlier, and we ran before everyone else came. I ran 7 miles on the first run. Then, we got to do a buddy run! The experienced runners were put in a group of new runners and we ran together. I ran 5 more miles on the buddy run, and am feeling sore after both runs.

Today we met at Sunnyside for workout. We ran to the Bonneville Glen as our warm-up. Then, we did strides as a relay (my team dominated.) We ran a cooldown to get 5 miles. It wasn't too hard of a workout, but my legs feel really sore.

The first group met earlier again this morning. We ran to the flagpole along Wasatch Dr. and back to the trailhead across from the zoo. We ran 6 miles before starting with everyone else. We did buddy runs again, Abigail and I were with a group of freshmen girls. We ran along Shoreline Trail to the first gate, then back and added some to get three miles. It was fun to run with the new girls and talk to them. When we got back, we did three sets of step-ups and core.

Today's run was at Liberty Park. We ran a lap warm up, then split into groups for Firemen. I ran one lap with a group of new girls. Then, the second lap, Susannah and I got to run with the boys (and of course they were sprinting at the end) We ran a lap cool down, then did our core work. The arches of my feet are still sore, but don't hurt as bad as yesterday.

I ran on my own today. For the first 2.5 miles, I pushed my niece and nephew in the stroller as I ran (it was a lot harder than I thought it would be). Then I ran the last half stroller free. I did my core work after running. Finishing the week with 40 miles.

Today the advanced group met earlier again for a run. We met at Sugarhouse and ran the cemetary run to get 6 miles. Then we ran in a group with everyone down to Fairmont. We stretched, and ran 8 strides on the soccer field. We ran back to Sugarhouse and did one circuit then core work. It wasn't too hard today, but my legs are sore. As usual.

Today was a workout at Sunnyside. We ran in the Bonneville Glen for a warm up like last week. After we got back to the white tree though, a few of us went back to the glen to get the rest of the runners. Then we did arm swings, and ran a 10 minute fartlek workout (5 on and 5 off) It hurt, but felt good to push. Luckily I had Mike and Ricky running with me so I pushed myself hard. We did a big park lap for a cool down, and I added more to get an even 8. I did core when I got home.

Today I only ran 5 because I had to leave practice early. We ran at Liberty Park and did hills. We ran a lap warm up, then did 6 continuous hills on the North side of the pond, back and forth between the flagpole and the other side. I was able to push myself because Abigail was right with me (good job Abigail!!). I ran a lap cooldown to get 5 then did my core at home.

Today, I ran with Sarah, RJ, and Taylor. We met later in the day so it was a really hot run. We ran to Shriners, then along 11th Ave a bit to get seven miles by the end of the run. I was sore from hills, but mostly was dying from the heat. I think I will get back in the old routine- wake up early to run then nap for a few hours after because it was way too hot today. I did my crunches and push ups when I got home.

Today was another hot run. I ran the 6 mile loop I used to run with my sister, then added on another mile for 7. My pace was faster than yesterday but after the run I felt more sore. I did crunches and push ups when I got home.

I ran with Amanda, Taylor, and Scott. We met at Sunnyside Park and ran to Legacy Bridge and then to the JCC. We didn't want to go through the construction coming back, so instead we ran by the bookstore and across the U campus back to the park. We needed 3 more miles so we ran along 15th E. to 17th S. and back to finish with 8. I did my core later in the day.

Apparently today was the day Bill decided the advanced run would start at exactly 7:15. My first mile of the run was chasing the group around the park and along 17th E. by Highland because I had no idea where we were going. We ran up 27th S. and to Tanner Park and back. We met up with the rest of the team and ran a grass lap for a warm up. Then we did a lot of dynamic stretching, one circuit, and a road lap for a cooldown. By the end of the workout, my legs had tightened up and are now pretty sore.

After today's workout, I think it is time to start at 7:15. It was way too hot to be running past 9. We met at the Peace Gardens and ran along the Jordan River trail. We ran a 10 minute warm up, then did two sets of fartlek-3 minutes on and 2 minutes recovery. Then part of the group had to finish with 8 for the day. The trail was flooded at 2.5 miles so we had to loop around the trail several times to finish with 8. When we got back, we did 3 sets of step-ups and arm swings and finished with crunches and push ups. I was sore from yesterday's workout, and waterskiing yesterday. My quads and hip flexers are really sore and so today was a hard workout for me.

Advanced group at 7:15 again (and I was on time) at Fairmont. We ran North on 9th E. for 1.5 miles, then ran back to the park and South for 1.5 miles to get 6. Then we had our scavenger hunt. I was in a group with all the girls (and Travis). It took a long time to complete, but we got another 4 miles in. I wasn't as sore today, but my quads are still really tight and hurt. I did my crunches and push ups when I got home.

Today for XC we went up Millcreek to Pipeline, my favorite trail. It was not too hot and there aren't too many hills (unlike Puke Hill run last year...) We ran to the point and back, which was 9.3. So we ran up the road a bit to get an even 10. I started the run slow, but then Bill was behind me so I had to pick up the pace. We caught a lot of the other boys and ran an average of 8:09 for the whole run. I didn't feel as sore as yesterday luckily. Except, 2 miles into the run I tripped and cut my knee. It didn't bleed too much, but is kind of swollen and hurts a lot. So running tomorrow should be fun...

XC workout at  Liberty this morning. We ran a lap warm up, then ran 2 800's. My first 800 was 2:48 and my second was 2:50. We ran around the park more to get an even 5. I did my core, then we did 3 sets of one minute arm swings, and 3 leg lifts for 30 seconds. I wasn't sore today, just my knees hurt from my adventure yesterday.

Ran by myself around the neighborhood today. My calves were sore and my arches hurt. Did core later.

First 5k of a new XC season! We had a lot of people from the team run this race, and it was fun to cheer everyone. I ran a 2.5 mile warm up and made it to the line just in time. I ran the first mile with Scott, then the second mile with Taylor. I passed Taylor just before the 2 mile and was with Tomy along Vine Street. Somehow, Taylor managed to catch me again along Vine Street so I had to match and push with him. As we came to the finish, I kicked hard and beat Taylor by 4 seconds. My time was 19:00 even. I don't know if the mile markers were correct, but my first mile was 6:00, second mile 6:10, and third mile was 6:11. I was glad I ran with the boys so I could push myself. This was a fun race, and I am so excited for the XC season!

Today we met at Sunnyside. I was so glad we met earlier because it got way hot. The advanced group did the VA loop, then across the U campus up to Shriners. We ran along 11th Ave just past the fire station to 4 miles, then ran back the same way. My calves are sore, and my stomach hurt during the run. I was dreading running back up by the VA because it was uphill and we were so close to being done. But luckily I was in a group where everyone started picking up the pace, and I couldn't let all the boys beat me so I pushed with them. Finished core when we got back to the park.

Pinecones are dangerous... ha. Today was at Cottonwood Complex- home course of Region 6. We ran a 3 mile warm-up around the block around the park. Then we stretched, and ran 8 strides. We introduced Bessie to all the newbies. We ran 4 Bessie loops, and my times were all pretty consistent (within a second or two of each other). Though we started earlier, it got super hot. For a cool down, we ran the region course for 8 miles. I forgot how many loops and hills there are in the course. Later this evening I ran 3 miles with my brother Marcus at a nice pace. After I got home I did my core.... with some yoga :)

Today was Pipeline, and I finished the run without bleeding, yeah! We ran the usual 10 mile route. I was tired to start, but finished feeling O.K. Did core when I got home.

Yeah for only 5 miles today! We ran at Liberty- 1 lap warm up, 1 lap fireman, 1 lap cooldown. After we did arm swings and core. I wasn't sore today, just really tired. Whoopee for 18 miles to do tomorrow...

I've always wanted to run my age in miles, but today was even more than that. I ran the Hobbler Half in Springville with Bill, Dylan, and Taylor. The race started at the top of Hobble Creek Canyon, and was mostly downhill. The first 6 miles were the best part of my race. I was focused, and pushing myself hard. Around mile 7 I started to get tired, and I was in between running groups so I had no one to push with. It was after mile 10 that I began to crash, hard. (Though I was laughing when my 10 mile split was only a minute slower than my first 10 K two years ago...) The last three miles were the hardest part of the race, but I finished. I was 16th overall, and the 2nd girl! Immediately after we finished, Bill made us cooldown. For 5 miles. And that was when my legs hurt really bad. I took an ice bath, but they still hurt. Oh, but at least this race was a 22 minute PR.

I haven't had a slurpee since last year's slurpee run, and I don't think I'll have another one until next year. We ran the slurpee run and ran to 7 different 7/11's and drank a slurpee at each one. I ran with Amanda, Taylor, and Kevin. We finished with 7.5 miles at Liberty. I ran 2 laps at Liberty for more mileage. When everyone came back, we ran to Sunnyside. I ran a little at the end to finish with 13. My quads hurt really bad, and my hamstrings were tight, and my blister was bleeding. (bad memories of track, ugh) But, my pace for the first 7.5 was an average of 7:40 which I was happy with. I did core when I got home.

The first 10 miles were at workout this morning at Wheeler Farm. We ran fartlek (1 minute on, 1 minute off- 10 sets) Then did a stride relay and arm swings and leg lifts. The cool down felt great in the rain. Later tonight I ran another 5 miles. My average pace was 7:44, and I didn't feel too sore (surprisingly) Hopefully I will be able to get my miles in at girls camp!

Early morning run at girls camp with a group of 5 girls. I ran with Susannah to the turn off to the lake and back to get 8 miles. Coming back was nice because the wind was to our backs, and it was easier running with Sus.

Early morning run with Sus and Sarah. We ran up the road 3 miles and back to get 6. It was colder this morning starting out. When I got home, I ran 5 more miles to get another 10.

Yeah for the last run of a LONG week! I ran 5 miles in the morning around the Wahweap Marina at  Lake Powell. Later that night, my brother Marcus ran another 5 miles. It was dark, and I was way tired but happy to finish 65 this week.

Since I was at Lake Powell, I did pool running for workouts. Today, I did a 5 minute warm up, then 10 sets of 2 minutes on, 1 minute recovery. Then a 10 minute cool down. I did my crunches (my arms were too sore from waterskiing to do push ups...)

Another pool run- 7.5 minute warm up. Then a ladder of 1-2-3-4-5 on, and 1-1-2-2-2 off. After I did a cooldown, and crunches.

Today, at Powell we did a 5 mile hike/swim. I got dehydrated and wasn't feeling good the whole day so I just swam for 15 minutes.

Didn't get back in time to run today, so I swam for 15 minutes and did my crunches.

Team workout at Liberty Park. We ran 1 lap warm up, 6 strides, and 1 lap cooldown. It felt good to run after 5 days though I was sore, and felt light headed from being on a boat all week. Did my core at home.  

I ran late tonight when it was cooler. Except for feeling a little dizzy, I felt great. Did my crunches and push ups when I got home.

Yeah for everyone who ran today! You all did amazing. After today's race, I am ready to begin running every day this week again. Pool running and swimming last week was nice, but didn't help me today. I got a little over a mile warm up with strides. I started too fast, and couldn't hold on. I felt sick and couldn't push myself as hard as I wanted too. I felt ok about my time, but was mad I couldn't race with the people I needed to. After the race, I did 4 miles cooldown running the end of the marathon with my brother Marcus and his friend Logan. And to finish, took a three hour nap.

Short run at Fairmont today, and a long talk about our races. It was an easy workout, but I am way sore and tired so it hurt. Did core at home.

We met at Sunnyside today for workout. We ran in the gulley for a warm up, then did a lot of drills. We ran a lap cooldown to get 4. Later tonight, I ran 4 more with RJ and Taylor. I still feel sore from the race. Did core at home.

I haven't run on the JCC trail in a year, and it seems harder than I remember.  We ran with rocks to the rock pile, then went to the 3 mile point and turned around. The hill at 2.5 about killed me. My pace was really slow, though I felt like I was pushing it. I decided not to go for 8 because of this. I was sore today. Still. And for once I did my core at practice.

Speed workout at Liberty today. We ran one lap warm up, 4 strides, then 4 800's with equal recovery.  I ran a 2:47, 2:47, 2:55, and 2:53. I felt sore but I pushed myself. We did a little over a mile cooldown to get 7. I did my crunches and push ups at home.

Early morning run today. Some of us met at 6 to drive out to Magna for the LSD (long, slow distance) run of the week. Bill told us the first 5 miles were uphill, then it was rolly. And, there were some killer hills. I ran with Tomy for the first 5. That really helped me to push myself. I turned around 7 and ran back. My stomach was killing by this point, and I needed to throw up. I stopped for a minute at 9 and 10.5 to try and puke, but I never did. It was so hard to finish the run after that. My legs were tired, but my stomach hurt really bad and my chest was tight. Finally I finished with 14. My average pace was 8:14 (the fastest this week....) I am sore and tired now, but glad it is over. I did my crunches and push  ups at home.

I love running in the rain. As we started the cemetary run, it started raining. I was with Tomy, and picked up the pace to catch Ben. But, we were close to sprinting to try and catch up, so I just ran my own pace. I ran 2 laps in the cemetary, and on the way back Maggie and Abigail ran with me. Then I ran a grass lap around Sugarhouse to get 10. And by then it was pouring rain. My Garmin wasn't working this morning, and I felt lost without it. But I figured out how to reset it, so hopefully it will work tomorrow. Did core at home.

Fartlek workout at Wheeler Farm today. We ran 3 sets of 1-2-3 on and 1-2-2 recovery. I pushed myself, even though it hurt. Today I felt like was a good workout (and I haven't had one in a while) We ran a 3 mile cooldown to get 10. I did my core at home again. My garmin wasn't working, and I tried to reset it again but it didn't work. So, I have to send it to Kansas to get fixed... Now I need to run with a garmin person at workouts..

Trail run today on Shoreline. And it was hard. We started by the zoo, and ran across to the Red Butte drinking fountain, up the road to 3.5, turned around and ran back. If felt like it was uphill both ways, and I was pretty tired from yesterday. My quads felt knotted and my calves were sore. When we got back, we did step ups, arm swings, wall sits, and crunches and push ups. Later today, I ran an easy 5 miles. My calves were way sore starting out, but warmed up a little by the end.

Bike and run 2011= success. We went to Jeremy Ranch this morning to do the bike and run along with the Brighton team. I was with Chris, and we dominated. We went out 5 miles and back on the road, alternating every mile with running and biking. My quads hurt really bad by the end, but it was fun. My first year running this, I didn't finish. Last year, my team was second, and this year we were first! When I got home, I ran another 3 easy miles to get 10 for the day and did my core.

Workout at Liberty Park today. We ran 1 lap warm-up, 1 lap firemen, and 1 lap cooldown (plus some to hit 5). My calves and quads were really sore, and I felt tired. I did my core, and did an ice bath for 20 minutes when I got home.

I started with 1.5 mile warm up and strides and drills before the race. I got a pretty good start, and my first mile was around 5:54. I pushed myself to keep in contact with the two girls ahead of me and before mile 2 I passed one of them. The hill towards the finish was hard, but having the finish line so close helped. I passed the other girl right before the finish and ran a 19:14. I felt really good about this race and was happy about it. My legs weren't hurting while I was running, but my stomach was. Other than that, I felt strong and pushed myself. I ran a 3.5 mile cooldown to finish mileage for the week.

Day one of hill week complete. We ran at Sugarhouse this morning-one big grass lap for warm up, then we did 6 sets of a hill loop near the big hill at state. It wasn't too bad, and luckily we were done before it got too hot. I focused on catching people on the flat part on the top of the hill and that helped me push through each one. I did my core, and an ice bath for 20 mins when I got home.

JCC hill workout today. I ran along the trail, and turned around at 3.75. At the big hill at 2.5, we had to run 10 before going back. It was as hard as last year, though luckily not as hot. What really helped me this year was not stopping at the bottom. I came down slowly so I could recover, then went back up.

Team hike up Big Cottonwood Canyon! It was a lot of fun and was very pretty. Later, I ran with RJ and Taylor. We ran to Cottonwood Complex and back. My hips and IT were very sore.

Puke Hill= not my favorite. It was ok once we were up the first 1.5 into the run, but still hurt. I was tired today, and my hips and calves are way sore. It took me longer than I thought it would, but at least I was able to run the whole way. Did core at home.  

Last day of hill week at Liberty. We ran one lap warm up, 4 strides up the hill by the pond, then we ran Fartlek around the pond. We did 12 sets of 1 minute on, 1 minute off (though somehow we ended up doing 13...) I was glad we only did 1 minute because I felt really tired and not very fast. I ran 2 laps cooldown to get 9. Did core at home.

Early morning 10 miler today. My calves were so sore and tight for the first half, and sort of loosened up by the end. Did core when I was done.

Sugarhouse workout this morning. We ran the state course for a warm up, then ran 10 continuous hills by the white tree. They felt easier than the hills last week, so it wasn't too bad. Then we did 2 circuits, and ran the state course backwards for a cooldown. When I got home I did push ups, crunches, squats, calf raises, lunges, and arm swings.

Speed work at Liberty Park. We ran a lap warm up, then 800, mile, 800 with 800 recovery between each one. I ran a 2:46, 5:46, and 2:41. Then I only had time for one lap cooldown to get 7.5. Later, I ran the zoo loop to get another 5.5. I did push ups, crunches, squats, calf raises, lunges and arm swings.

10 miler today at Pipeline. I felt pretty good the first half, but on the way back my stomach was hurting and I felt like throwing up. I knelt in the river for about 10 minutes because my IT was hurting. Late tonight, I ran with Annie another easy 3 miles around my neighborhood. Had a slurpee before, so the run was a little deja vu of the slurpee run... I did my crunches, push ups, squats, calf raises, lunges, and arm swings.

Short morning workout at Sunnyside. We ran a warm up in the gulley, then 10 hill strides and two laps cooldown to get 6. That night was the BBQ and alumni run. I ran 1.5 miles warm up, then raced 2.5. We ran most of the state course, and I felt pretty good. I finished 2nd on the team, and ran a 16:42. I did one mile cool down.

Liberty Park workout. We ran one lap warm up, one lap fireman and luckily the boys didn't sprint at the end like they usually do. Then 4 strides, and a lap cooldown to hit five. I did push ups, crunches, squats, calf raises, lunges, and arm swings. I am excited for tomorrow's first meet of the season!

Yeah for a new XC season! We left early this morning to go to Settlement Canyon. I like this course because the second half on the trail is something different from all the other courses. I did 3 miles warm up (split between JV and Varsity girls). We started the race on the paved road for about a mile until we turned onto the dirt trail. I had a good start, and was right behind another girl. At the hill after the half mile, I passed her and from then on was running scared. Every time I wanted to slow down on the trail, I told myself I couldn't get passed now so I pushed harder. The course was a bit short of 3, but I was pretty happy with my time. The other girls did really well, and for many of them it was their first race. For a cooldown, we ran the course backwards. After my nap, I ran 4 more miles to finish my mileage for the week. Today was a good race, but there is still a lot of work to be done before the end of the season.  

I started off this morning doing a nice, easy 4 miles. I felt pretty tight, and sore from the race on Saturday. Practice later in the day was at Cottonwood. I was late, and a bit scattered and not prepared mentally for a speed workout. However, I pulled it together and I feel good about what I was able to do. I ran a quick 2 mile warm up with 4 strides then began with the team. Bill had marked every 800 with cones along the regions course, so our workout was 6 800's. After each one we got 3.5 minutes recovery. My slowest time was 3:11 and my fastest was 3:01. I pushed myself the whole time, and the extra long recovery did help though I need to learn the regions course better.... I ran the course as a cooldown until I got to 8. I did arm swings, crunches, push ups, squats, calf raises and lunges.

Practice today was really hot. We met at Sunnyside for a run. We ran up Sunnyside, down Foothill to the VA, then to Shriners and along 11th Ave. Running back the same way I got 8 miles. My calves were sore, and my shins also hurt but my average pace was 7:38 so I was able to push myself. I did crunches and push ups at home.

First after school workout at the track today. We ran one mile warm up, and did 10 strides. Then, we did 5 laps of dynamic stretching, stride, and run through the bleacher stairs. There were a lot of bees, or yellow jackets all along the railings and most of us got stung. Then, we ran 6 hills by the soccer field. Cooldown was 2 laps in the Bonneville gulley. I finished at 6.5. I didn't get much sleep the night before, so I was pretty slow and tired but I gave my best effort. Later, I ran an easy 4.5 to get more miles. I did crunches, push ups, squats, calf raises, lunges, and arm swings.

XC tryouts were today. We had a few new kids come and run with us. We ran a workout at the track. 1 mile warm up, 1 mile speed changes, then we did 3 sets on 3 minutes on and 3 minutes standing recovery. Each of my on's were just a bit over an 800 which was my goal. For cooldown we did 3 grass loops to get 5. Later I ran 4 miles, which I felt pretty good. I did crunches, push ups, lunges, squats, calf raises and arm swings.

Early morning run at 5:45 to start today with Annie and Olivia. We did 4 miles, and I felt fine. For practice, we ran to Liberty Park. We ran 4 hills, and did a stride relay, the back to the track for 5 miles. It was really hot today and the ice bath after felt amazing. Tonight I ran 4 more miles with Jesse and felt pretty good.  I did my all my core and arm swings.

LSD run for today to end the week. I ran from my house to Sunnyside, then up Emigration Canyon to 6 miles, then came back the same way. I was slow going up, but going down the canyon I was faster. My legs felt so heavy at the end of the run, but I am glad I got my miles this week. It is a lot harder to do when school has started. I did my arm swings, and all my other core.

6 mile run for practice. We ran the VA loop, then a lap in the cemetary, and back to the track along 1300 E. We ran 2 300's when we got back. It felt weird to have to sprint again, and I felt pretty slow. Later I did another 6 miles. Did all my core and arm swings.

First early morning workout of the season. We ran along 1500 E. to Sugarhouse, lap around, and back for 6 miles. I felt pretty good, though slow coming back because it was uphill. Afternoon workout was a short speed workout. We ran 1 mile warm up, 1 mile speed changes, then 2 200's, 2 400's, and 2 200's with equal recovery for each. My 400's were the same, and my 200's within a second of each other. I felt pretty good, and was glad we only did a total of one mile of speed instead of the usual three. Mile cooldown put me at 5 for the workout. I ice bathed for 15 mins, and did my core and arm swings.

This race was tough for me mentally. I ran a 3 mile warm up, then strides and we began. There were several other regions also racing, some on the same course. The first half mile I was running opposite a lot of boys who were racing. I worked the first mile to gap the group, and once I did I tried to keep it. My only big pain was my stomach. My legs didn't hurt, I was just tired. The last mile, it was hard for me to push. I felt like I hit a wall, but mentally I tried to convince myself that I didn't. My time wasn't too fast, but I finished and was able to push myself though it really hurt. The team did really well. The girls were 1st, and a lot of people really worked hard this race. I did 1 mile cooldown while clearing the course. When I got home, I ran another 3. I did my arm swings and all my core. I can't wait to taper next week because then maybe I won't be as tired.  

A.M. workout at Sunnyside. We ran a warm up, then did a twenty minute random fartlek workout. I felt pretty tired, but tried to push. I finished with 5.5. Afternoon, we ran down to Liberty Park. We did a two mile tempo run on the sidewalk. We were supposed to run our race pace from yesterday. I was a minute faster, but I wanted to keep contact with Tomy, Bill, and RJ so I wouldn't have to work by myself. It was much easier going with them, and I didn't feel to bad. I finished with 7. The worst part of today's workouts was that my ribcage was killing for some reason. I don't really know why, but I hope it feels better tomorrow. I did an ice bath for 15 minutes and did my core and arm swings.

I ran a 2 mile warm up cheering runners, and trying to understand the course. The course was flat, which I liked and made a few loops. I had a good start of the race. No one really took control, so I decided to. My first mile was 5:55. During the second mile was when I got passed by a group of three. I tried to go with them, but couldn't. I tried to hold tight until the finish so no one else would pass me, and no one did. I finished 4th, with a new PR. I felt pretty good about this race, and I am excited to taper this next week. I did a two mile cooldown.

Long run to finish my weekly mileage. I was pretty slow the whole run. I wasn't too sore, just tired. Did all my core and arm swings after.

Long run to start the week. I felt sore, so wasn't too fast. Did all my core and arm swings.

A.M. speed workout at the track. We ran one mile warm up, and one mile speed changes. Then we did the 200 400 chase workout which I have not done in a long time. I was in a group with Chris, Dakota, and Vuong and we did 4 sets. My 400's were 1:17 and 3 1:18's and I only got caught on the first one. My 200's weren't too fast, and I didn't catch anyone. One mile cooldown to get 5 miles. Afternoon, we ran up to This Is the Place Park and tried to create a race course for tomorrow. Finished with 6.5. Did all my core, and arm swings.

This race was at out 'home course' at This Is the Place Park. I think I like the course last year better, but oh well. I ran a warm up with Tomy and Abigail setting up cones on the gravel trail. The race started on a nice downhill, so I had a super fast start. I knew I had to gap the group, so I just kept pushing to create the gap. The rollers were kind of fun to run, but running the loop on the grass twice wasn't too great. I am glad I knew the course, otherwise I would have been so lost. It was hard running on the gravel, especially at the end trying to sprint. You don't have a lot of traction, and it takes more energy out of you. I ran with my Garmin so I knew the course was longer than 3. I ran a cooldown while cheering, and picking up cones again. I felt and did better than I thought I would. But, my quads were really tight so I am not doing my weights the rest of the week. I just did crunches, push ups, and arm swings.

A.M. workout was running 3 laps in the gulley. It was super windy, and I do not like running in the gulley in the dark. It scares me so bad, but I made it through the run. We finished with 10 barefoot grass strides. Afternoon, we ran to the cemetary, one lap and back to the track. We ran 2 300's on the track then we were done. I did my crunches and push ups and arm swings.

Easy run with 8 strides.

I ran the varsity race, which was second to last, so I had some time before racing. I cheered the other races, and ran a 3 mile warm up. I was the only East girl in my race, but luckily a lot of the team came to the start to do a prayer and cheer with me. I had a good start, and got out to the front. On the second mile, I got passed by a few runners. And by the third mile, I was feeling sick and so exhausted. I was mad I couldn't stay with the front pack, but at least I passed one of the girls with 800 M left. And this race, I got to wear my Zoom Victory spikes, which are my favorite. I finished 6th with an 18:38. I ran 2 minutes faster than last year, when I placed 11th. However, this year's race was a lot faster than last year. I ran some cooldown at the meet, and finished my miles when I got home.

Classic speed workout- during the warm up, a wind picks up. That always happens. We ran a mile warm up, mile speed changes. Then, our workout was 8 800's with a 400 recovery in between. I was really worried because I've never run 4 miles of speed workout. We were seperated into groups based on time. Being in groups helped SO much, there is no way I could've done as well as I did if I was by myself. This was a really hard workout, but I felt like I did well. I just kept thinking positively, and that helped so much. I hit all my 800's between 2:51-2:55. I ran a mile cooldown, and did all my weights and core, and arm swings later. Everyone did well, and finished the workout. We are East XC- run like a bEAST!

A.M.- We ran to Sugarhouse along 15th, grass lap, and back. 6 miles total. I was with the front group of boys and stuck with them. We averaged a 7:40 by the end. I was pretty sore from yesterday's speed workout. Afternoon, we ran to the zoo trailhead. Then, in our 800 groups we ran 4 hills at the beginning of the trail. My quads were really sore, and my hips were hurting by the end of the workout. We finished another 5.5 miles. I did an ice bath for 15 minutes, and did my weights, core and arm swings.

Tempo run at Liberty today. We split into groups based on our BYU times. My group had to run a 6:40 pace for 2 miles. I finished 40 seconds faster than our time. I felt ok, but the last 800 my legs were feeling pretty dead. My hips hurt again today too. I did an ice bath for 15 minutes, and did my weights, core and arm swings.

A.M.- We ran the VA loop, plus some to get 4 miles. Went easy especially on the downhill because my shins were hurting. Afternoon, was the greatest workout ever. Mile warm up, mile speed changes, and mile cooldown. Home by 3:30. I took a 15 minute ice bath, and did my arm swings and core.

This was the first race this season when we had cool weather! It was pouring rain before the races began, and during the last race (varsity boys). I ran a 3 mile warm up. We only had to restart once this year, but the beginnning of Murray is crazy. I got out fast so I wouldn't get boxed in. I got with the front pack, but not with the one runner who broke off. I made it my goal to stick with the front group. I knew that if I fell back, girls would just keep passing me and I wouldn't recover. By the Indian head, our froup of 6 had closed in on the front girl. During the last mile, I moved to the front, and then one other girl passed me by the baseball diamonds. I focused on her, and began pushing hard because I knew everyone else was coming in really close. I finished 2nd, and ran a PR (by 3 seconds). I feel really good about this race. I feel like I ran smart and I felt much better than a lot of my other races. It really paid off to focus the whole time, I just keep thinking 'keep calm and carry on'. I ran a 3 mile cooldown in the pouring rain.

Had to split in 2 runs- I ran 9 then 3.5. I felt really sore and tired.

A.M. I ran 4 miles on my own before school. For practice, we ran hills up in the Aves. We ran from South Temple to 11th Ave running up and over a block. My legs were still hurting, so I massaged and iced them. I did my core, weights, and arm swings.

A.M. was a speed workout at the track. We ran mile warm up, mile speed changes, then a ladder of 2 200's, 400, 600, 800, 600, 400, and 2 200's. I felt good until the 800, but managed to keep my times the same or a couple seconds faster going back down the ladder. We finished with 7. Afternoon, we ran to Sugarhouse, lap around, and back. I took a 15 minute ice bath, and did my arm swings, core and weights.

A.M. I ran a 2.5 mile shake out run. We went to Bountiful to race, but we ran it as a workout. Bill wanted the varsity girls to group up and run a 7:30 pace, so a 'doritos' race. Our first mile was 7:20, but other than that we stayed pretty close on pace. It was kind of killing me not being able to race everyone, but it felt better keeping it at a nice pace. I ran my own cooldown, then with the team to finish with 10 for the day. I did arm swings, core, and weights.

A.M.- we ran to Shriners drinking fountain and back. Sad how my 'recovery' run is still fast because I want to keep up with the first guys group. Finished with 4.6. Afternoon, we went up to Sunnyside for a fartlek workout. We ran 10 sets of 1 minute on, 1 minute off. I felt o.k., but as we kept going it was really hurting. My calves were really tight, and I was tired. But I pushed myself and gave what I had today. I ran 5.4 to finish with 10. I did my arm swings, core, and weights.

Easy recovery day. Half mile warm up, mile speed changes, half mile cooldown. I did a 15 minute ice bath and did my crunches, push ups, and arm swings.

Who wakes up at 2:30 A.M. to go race? Only runners, of course. We left the school at 3 A.M. and drove up to Boise. Luckily I slept for a couple hours on the race up. I ran a mile warm up, then 1.5 with the varsity girls. I was so glad our race was at 11 and not later in the afternoon. My start, was better than last year. I got out with the front group, and was with them until they started to breakaway after the downhill. The second time on the trail, I couldn't move up anymore. My legs weren't really hurting, it was my ribs that were killing. The last 400 I passed one girl, but another girl passed me. I finished 9th with an 18:50. At least I did better this year at this race than last year, ha. I had to run 4 mile cooldown, then I got to relax and cheer for the rest of the races.

Hill workout at the regions course at Cottonwood Complex today. We ran the regions course for a warm up, did 6 stride, and we ran 6 Bessie's. I felt o.k. on the hills, my legs weren't super sore. But, I do have a sore throat and it was harder for me to breathe today. I really hope I don't get sick this week... We ran a 2 mile cooldown. My arches by the end were killing me. They are really sore and tender and hurt to walk on. I iced them, and massaged them, and I really hope they feel better tomorrow. I only did crunches, arm swings, and squats because the other things irritated my feet.

A.M. speed workout. We were short on time so we ran a 2 lap warm up, 3 lap speed changes. Then a mile, and 6 400's. My mile was not too great. It was hard for me to breathe, and so I felt slower. I did better than I though I would on the 400's. My first 5 were all between 76-78 and my last one was a 74. We did a 2 lap cooldown to get 5. Afternoon, we ran to the gulley and ran 2 laps. Then we ran 2 300's, and I did not feel good during those. I was feeling the soreness of the speed in the morning and the hills yesterday. I did a 15 minute ice bath, and my core, weights, and arm swings.

Meet at Sugarhouse Park. We ran a 2 mile warm up reviewing the course. It was the state course until mile 2, then it was a little bit different. I had a good start, and really tried to keep pushing even when I had a good gap and was tired. My legs weren't so sore or tired, just my breathing was really heavy. I have another cough, again. I finished with 18:37, and my Garmin had the course a bit short, but who knows. I ran a 2 mile cooldown. I felt good about today, and I know that I raced hard. I just hope I can recover fully for Cedar this weekend. I did my core, weights, and arm swings.

2 miles warm up with the team and lots of strides before the start. I got a good start, but felt horrible. My legs were ok, but my lungs were killing and it was hard for me to breathe. I was mad I couldn't push myself harder, especially the last mile. At least I passed one girl before the track and finish. My time was ok, but I wish I could've done better. I did 2 miles cooldown, and hopefully I can get rid of my cough.

A.M. 2 mile shake out. Afternoon we ran a short speed workout. We ran 800, 400, 300, 200, 400, 300, 200. My legs felt like jello starting out and I was coughing but I finished the workout. Did my core, weights, and arm swings.

Mile run around This Is the Place Park followed by 6 strides.

Another rainy, windy, cold region race, just like last year! I ran 2 miles warm up on the course with the JV boys, then another 1.5 with the varsity girls. We had just enough time to change shoes and sprint to the start before they began. I got out quick, but for the first time there were several girls sticking on me. We were going into the wind which was hard, but we soon changed direction. I wasn't able to get some sort of gap on the girls until coming up Bessie for the first time. I knew I had to push hard to keep my spot in the race. I could hear Abigail right behind me and that kept me going hard. Going up Bessie the last time and my final kick were all out. My legs were ok, it was my lungs that were hurting the most. I was so happy when Abigail was 2nd, and Sarah was 3rd! It was so cool. Unfortunately Woods Cross had places 3-7, so they beat us by a couple points. But we get to go to state with the boys team. I wasn't too thrilled about my time, but this race was about place, not time. I did a mile cooldown.

Ran 6 miles on my own around my neighborhood. My legs were pretty sore and tight. I did my core.

Team workout at Liberty. We ran to Liberty, and ran a fartlek workout around the pond. We did 3 sets of  3-2-1 on and 2-2-1 recovery. I felt ok the first set, but by the second my legs were dead. They felt sore, tight, and just like dead weights, so it was a long rest of the workout. At least we got to walk up the big hill to the school after.  

Long run with Abigail and Amanda this morning. We met at the track and ran along 1300 E. down South Temple to Temple Square. Then when we came back we cut along the U campus. My shins were tight and my calves were still sore.  

Speed workout- usual 2 mile warm up. We ran mile, 800, mile, 800. I felt ok, and hit the times I needed to. Finally my cough is getting better, and my lungs felt a lot better. Yes! We ran mile cooldown and I did my core.

Today was the flagpole run, which I hadn't done in forever. Last time I remember was in a blizzard last winter. I was pretty sore and tight from yesterday's speed workout. But along Wasatch Dr. I opened up and got my pace faster until the end of the run. We finished with 10 100 m strides on the track. I did my core, arm swings, and weights.

Hills today. We ran to the cemetary and ran the hill on the South side 10 times continuous. The hill isn't steep, just long and after 5 you are sick of it. We ran back to the track along 1300 E. and finished with 6. I did my core.

Speed workout- usual warm up. We ran 6 800's and I ran all of mine between 2:46 and 2:49. I felt good, but my legs were tired. We had standing recovery which was nice. One mile cooldown to finish. I did my core and arm swings.

Shriner's run today. We ran to the drinking fountain, then along 11th Ave until we hit 3. That run is always hard on the way up, but feels better going down hill on the way back. I was still sore and tight from speed.

Speed workout at the track today. We ran usual warm up, then 6 400's and 6 200's. The first 400 we just ran, and I hit a 1:15. THEN Bill told us the paces we should be hitting- me a 1:21-1:24ish. The 400's felt a lot better running at that pace. The 200's were just so we could open up our stride. One mile cooldown to finish.

3 mile easy run around the cemetary.

1 mile warm up, 1 mile speed changes, and .5 mile cooldown.