I can do it. I will do it NINE times!

I ran a tempo run out to the Rec center and back (I was going to sign up for the race on Saturday, but they were closed) The way there was almost all uphill, but back was downhill. :) Avg. 7:20/mi.

I ran easy today - my legs are sore from yesterday! I went out on the trails past the Burdicks's house. Avg. mile was 7:49.

I ran backwards Bank run today, the hill was killer! I ran a couple (1st and last) miles sub-7 (6:30 & 6:50) and avg. mile was 7:15! I meant to run some mile repeats after voice lessons at 4, but I did baptisms for the dead with David at the temple instead. (I'll do repeats tomorrow.)

I ran the Hospital run (7:43/mi avg), then I ran the industrial loop for 4x1mile repeats. The GPS watch ran out of batteries, so I don't know my times, but I am dead tired, so I think I ran around 6:00 for them. My legs are sore already!

Coach showed me this 9-miler on the internet map, so I did it, but I went too far at one point, so I ended up going a mile over. It was run and in the desert, I liked it.

I ran at 9 pm out from my house toward the AZ strip and into AZ for a while. I meant to run 13, but my watch's batteries died at 5 miles, so I missed the turnaround and finally turned around a ways past the 7 mile spot. My legs are so tired! I feel like I'm going to die next week at the race!

I ran the "new" 8-miler from the school around on the Washington Pkwy. and a bit through the desert. It went pretty well, avg. 7:33/mi. It felt good and I'm not sore, so that's a good sign. :)

Today I ran the Bank run, I ran ok, my legs are a bit tired from yesterday. My avg. mile was 7:30 or so, after I ran, Amanda, Ally and I went and bought Jr. Prom jewelry! Tomorrow we have a track meeting at lunch, so soon after the half marathon on Saturday, track conditioning is probably due to start.

Today I ran out with Coach to the end of the pavement in Green Springs. We ran it pretty fast, but it felt good. We talked and he gave me some pointers for Saturday's race.

Dogpound

Chuckarama with Ally.

RACE TODAY!! AWESOME RACE!! Ran really well, kept a good pace for the first half, then gradually picked it up on the last ones, Holt came back and helped me push it on the last half mile and pass up another lady so I came in second place!!!  19 minute PR, 6:56/mi pace avg. for the race. I am so dead tired!!!

I bought a new pair of shoes - New Balance Acteva size 10 W 2A. Then I ran a mile with Tim to help him get in shape.

I ran Chuckarama with Brian Bennion. But he died at about 2.5 miles, so I took off and ran the rest by myself.

First day of track "preconditioning." Ally, Jeff F, Josh Decker and I ran Chuckarama. (Avg. 7:13/mi!) then we ran 2 stadiums. (Preconditioning is on Monday, Wednesday and Thursday.)

Jeff and I ran around in Washington for a while, then we came back on Telegraph until I decided to go back by the Dogpound, so I ran lots. Then I lifted: 3X10 ALL: LE-7, LC-9, BP-45,50,55, SQ-75, ABS-5.

I am so so so sore from lifting yesterday. I ran an easy barbershop run because I'm so dead. It went well, but I'm still just as sore and stiff.

I was busy all day and decided to take a day off. Maybe my ultra-sore legs will feel better.

I ran Foremaster - the hill was killer! :) I picked up my pace for the second half and it was a good workokut - my right foot went numb for the last  2 miles - it was wierd maybe it's my new shoes...? Lifted weights: All 3x10: LE-7, LC-9, LP-90, BP-50, SQ-75, ABS-5.

I ran with my orthotics today, they felt odd, I don't know if I like them.  I ran a mile with Amanda Lusk around the track, then ran the DI loop pretty fast.

We ran to "the hill" and I ran it 3 times, then we (Jeff, Austin and Josh) ran back to the school ultra-fast! Hard workout, but it felt pretty good.

I ran the Green Springs 6 miler, Ashley Judd ran with me to 2.5 then turned around. Coach ran with us/me from about 1.5 to 3 - he went 9 not 6. The way out was kind of slow, but back in was fast fast!! :) Lifted: All 3x10: LE-7, LC-9, LP-90, BP-50, SQ-75, ABS-5.

I ran Dogpound today because my legs are tired from yesterday. It went well, kinda fast, but not a lot.

Took a day off...I guess... but I did go on a bike ride, so that was fun. And I bought "new" shoes- Asics 2100 Men's 8.5 - like before I got the 2110's on Oct. 1. I love them!

NEW SHOES today! I ran the hospital run today, I went slowish at the start, but pretty fast the rest. At the bottom of foremaster ridge (after going up and down) I passed Jeff, Josh Decker and Josh Chipman who went 6 miles! :) I ran so so so fast the last bit! Lifted: All 3x10: LE-8, LC-10, BP-55, SQ-95, ABS-7.5, CP-90.

I ran with Ashley today out to Chuckarama, then picked up my car from repairs and drove back to the high school, then we ran hart's so it all added up to be about 4, I guess.

We ran DI really fast then we did stadiums 8 laps (3 mi) so my legs are more tired. Ow! It felt good to push myself, though.

I ran the "new 8-miler" out on Wash. Pkwy. Ran w/boys for the first 2.5 miles, then they turned around and I finished. My legs are exhausted, but it felt alright overall. Then I lifted: 3x10 all: LE-8, LC-10, BP-55, SQ-95, AB-7.5, CP-90.

I ran the bank run pretty fast. At the spot that the sign clocks your speed, I was going 9 mph, but I sped up and got it up to 13 mph!! Good run overall.

I worked a lot in the yard if that counts for anything, but I didn't get around to running - I'm slacking off. :(

Today I ran with Willy Heinrich the River 8-miler. We ran pretty fast the whole way. I did ditch him the last mile and pushed hard up the industrial rd. hill. Tired legs for sure. Then I lifted: 3x10 on all: LE-8, LC-10, BP-55, SQ-85, ABS-7.5, LPD-3, CP-90.

MY BIRTHDAY!! I went on an easy fun run out into Washington by the Firestation and then back to the HS Dogpound way, but I took a longer turn to see how far it went. I liked it, but my legs are way sore from yesterday!

We ran 4 hills today. My legs are still sore from Monday, so it was tough going the whole run. Oh, the hills were sunrise tire out and back, too - as usual. On the internet, I read some of Coach's running blog... it was cool I guess to get more ideas of how/what to write in my log.

I went and ran the Green Springs 6 miler. I ran out relatively fast since my butt, quads and calves are ultra-sore still. Coach caught up to me at mile 2-ish, but didn't stay with me, but I tried my best keeping up with him and did pretty well. Mile 4 was so dead and my legs wouldn't go, then the downhill was good and the last mile was ok. Lifted after: 3x10 of all: LE-8, LC-10, LPD-4, BP-55, SQ-85, Calves-mid, out and ins - 90.

We were in Flagstaff for the NAU Jazz/Madrigal Festival, so Ally and I went running around there. We went out 3 and back. The way out was a mile downhill/flat, then two slightly uphill. The altitude was a bit tiring, avg. mile times were 7:50 - ok. It felt fast, though.

I ran on the treadmill this morning. I ran one mile, stretched, ran 2, then ran one more. On the last mile, my left hip flexor was kind of bothering me - I was going to run more, but I decided to stop. Mostly a refreshing morning run, but not the greatest.

I had to practice for singing Valentines right after school, so I ran after practicing. I was frustrated, so I ran fast - especially the first couple of miles. I ran out by Annie's house. Since I ran pretty fast, the middle was really exhausting, whew. (No weights - 'twas closed).

Ally, Jeff and I ran the Bank/Mall run. My left knee and hip have been bugging me - esp. my knee ITB and PT. Yuk. I don't know what to do - I iced them yesterday, but they're still dumb. When we ran past the speed-clocking sign, I got up to 16 mph!! Avg. 7:24/mi - pretty good!

VALENTINES DAY. I spent all day doing singing Valentines. Woo-hoo.

Since I missed hills yesterday, I ran out to Sunrise tire and ran the hill 5 times. I didn't push as hard as I should've, so my workout was only ok - kinda frustrating. I ran fast on the way home because of it.

I went and ran the river run, I ran the first mile and a half with Nikki J, then she turned around, so I ran the rest alone. My stomach was really upset and sloshy as I ran - I had to use the restroom twice (Carl's Jr. and Ally's house) because of it. Not so great, but a good slow run, I guess.

I ran out to the furniture building by the AZ strip and back, mostly an easy run, but I couldn't resist the urge to push it a bit, though. Good overall, except I had to pee so bad at mile 4 I went to some random person's house to use theirs. Weird.

I ran a "new" run, out to Stake Center, right on Brigham, out into Bloomington until you pass the Manowar Bridge and went back on trail, then Vermillion and back through the park to home. 'Twas raining, so I ran kinda slow and enjoyed the rain. Great run!!

Even though I ran long yesterday, I went long today too with the rest of the team (no school yesterday). I ran with Josh Decker and we ran the desert 9 miler (out by Green Springs/Middleton) Pretty good at the start, slow middle miles (sandy trails, yuk) and pretty fast last miles. Very last mile was under 6:30! Man!

Hills today! I was mad about my waste of a hill workout last week, so I went CRAZY on them this week. I pushed like it was my last time every time and by the time I got to the last one, I could hardly push it! Oh, the burn! Good workout, I think I accomplished lots with it!

School was short so we could go to the basketball game, so my schedule got all messed up and I meant to run at around 4, but I fell asleep until 6:30. By then it was dark and I ate dinner and did homework. Oh man. I'm bummed out.

Ally, Jeff, Decker and I went out and ran into Washington 2.5 (on Telegraph) and back.

I ran Panorama's Elementary's Einstein PiK run. Pretty fun race - about 1.95 miles, though their course was short I think because I got 9:52. First overall and 3rd counting boys. Fun!

Track practice "officially" starts today! We ran the Chuckarama out and back. I ran with Ally the whole way and we booked it. Around 7:10-7:20 per mile the whole way! My right ankle bugged me a lot in the middle couple of miles. After, we ran 6x100m striders on the track.

Speed work today! 1.25 mile warmup, then we ran 4x1000 rpeats with 400m jog recovery between each. (3:44, 3:45, 3:45, 3:45) Mostly good, but I definitely got tired out by the last couple. Right ankle up outside still bugged. 1 mile cooldown easy and stretches.

Ally, Forsyth and I ran Dogpound today. Earlier it snowed, so it's pretty cold out. Ran really slow first and second miles - sped up on last couple against wind and hail (ow - shorts and t-shirt!) Pretty good overall.

1/2 mile warmup, then we stretched and did agilities (like everyday). Heptathlon today: first 100m hurdles - ok I guess... 21.14 or something, then high jump - 4' 4" so good!!! (best on team!) 200m dash - 31.40 ok? ha. Shot put: 17'6" not great, but ok (considering the size of my arms :) Then I ran "anaerobic threshold" 4 miler. Kind of hard, times slow and tired legs: 7:00, 7:02, 7:11 and (my watch ran out of batteries for the last mile) approx 6:40. Anger.

1/2 mile warmup and stretches/agilities, Heptathlon again: long jump - 13'6" (?), javelin - 45'6" (ok), 800m - 2:36 which was slower than I wished but sore legs made racing crap and plus, the competition was nothing (next was 2:49). Then after, Ally, Mitch Westhoff and I ran 4.5 (bank w/o extra loop), I had eaten too recently, so I felt like crap the whole way. Yuk. Super sore legs, too.

Kinda angry because I forgot to set my alarm for 6:30 so I could to run before day date (Preference dance) because the rest of the day I was swamped. Angry face. We did hike and run around a bit, though.

1.25 mile warmup, then 6x800m repeats @ 2 mile pace with 400m jogs in between. Goal pace: 2:50's. First 2:53, felt ok, kinda slow, but paced it well. I don't remember all my times, but all were faster than 2:53. Last 2 were 2:50 and 2:49 - good workout, hard, but not bad, felt strong overall. 3/4 mile cooldown.

2x around track warmup. Ran Dogpound with Coach Holt - supposed to be recovery, but I ran kinda fast: 7:38, 6:52, 7:01 and 7:37 (avg. 7:17). Felt a little tiring, but good overall. 

2x around track warmup. Then anaerobic threshold run to Chuck-a-rama and back. First half mile easy, then picked it up to a 7:01 mile then 6:53 mile and finally a 6:35 mile. Rolling hills the whole run, so although my times weren't the greatest, I pushed really hard. Relatively good times (better than last week on the exact same run). cooled down on last half mile.

2x around track warmup. Hand-off practice with Rachel Goethe for Medley Relay. Easy run because of meet tomorrow, ran Dogpound (4 miler) with Erin Riggs.

First track meet of the season!

Warmed up for the 3200m: 2x around track and once around Hurricane school (about .5 mile). Race was all right, I guess... I wasn't really ready mentally for how freaking long it feels to run 8 laps around a track. yuk. Splits were 1:24, 1:29, 1:32, 1:31, 1:34, 1:37, 1:37 & 1:28. Pretty good except laps 5-7 were really slow. 5th place, time was 12:12.58 - 10 seconds off state qualifying! I think I'll easily be able to get my time down there since I didn't push as hard as I could've (I think...). After I finished, I took off my shoes right away like I always do and noticed that my hamstrings were (and still are) quite tight.

Cooled down 2x around school. 

First track meet of the season today!

Warmed up for the 1600m race: 3x around track. Great race, ran in my Nike Zoom Rival MD spikes.Lap splits were ok, 1:17, 1:25, 1:26 1:18 (I need to speed up those middle ones a LOT) and my time, 5:27.14, was only 2 seconds off qualifying for state! Also, I got 2nd place, only one girl from Ogden beat me and I think if I had started my kick earlier I would've caught and possibly beat her. I felt really strong the whole race, so I'm really happy with it as a starting point for the season. Then cooled down by running 2x around Hurricane school (about .5 miles each lap).

Warmed up for the 800m race: 2x around school. Wore my spikes, my calves were getting a little tired from running in them. As the race started, I forgot how short the 800m is so I didn't take off fast enough. My calves burned the entire race, there was a really strong wind against us on the back straightaway and that was no fun. 3rd place, time was 2:31.99 - not great, but okay considering I haven't put in a lot of speed work yet this season. Kind of frustrating though.

Right after, I had to rest as best I could for my 800m leg of the 1600m Medley Relay (200m, 200m, 400m, 800m) which was right after the 800m (it always is, argh). When I got the baton from the 400m leg girl, Rachel, we were in second by about 30 meters. The wind was still terrible, and my calves were so stiff, sore and tired. All that kept me pushing it was the thought that it was my last race of the meet. I passed her on our first lap and ended up beating her by about the same margin she had been leading by. My split was 2:32 - about the same as the other 800m I ran. We got 3rd overall since there was another heat of teams after us.

I was kinda frustrated about the 2 800m races that I didn't feel went well, so I began cooling down with some music around the school 2x. I was so grumpy about the races that halfway through going around the school the second time, I took off into town and just kept running a big loop around, I'd guess about 2 or 3 miles. By the time I got done, my calves were still totally stiff and sore that I could hardly run on them. ow.

I didn't run today because my parents are lame and wouldn't let me because I was sick yesterday. argh.

My calves are still stiff and sore from saturday at the meet! Warmup 2x around track, then a big grass loop (.75) Track work today: 4 x 1200m at 3200m pace with 600m jog recovery. Goal pace: 4:30 or less

1 - 4:25, went out well, felt kinda fast, but not hard

2 - 4:30, relaxed a bit too much on my first two laps (it felt good though) and had to push harder my last lap to get on pace

3 - 4:27, worked better first two laps, my calves were getting tireder and stiffer pushed last lap again to get a good time

4 - 4:22, went out hard and pushed all 3 laps and beat all the boys (none of the really fast ones were in town *wink* )

Good workout, felt strong the whole time and now my legs are more sore, whoopee. Then .75 mile cooldown around Sandstone elementary with Ally Robison.

Dropped off my car at the shop to get speedometer/odometer fixed then ran to practice (1.5 miles) from there. warmedup 1/2 mile on track then we ran Dogpound (4). First 1/2 mile was warmingup then anaerobic threshold with Jeff Frodsham for the middle 3 miles - mile times were 6:23, 6:11 & 6:42 - pretty good and about the pace I wanted...felt good on the downhills for miles 1&2, but the last 1/2 mile was uphill and my time barely stayed under 7 min/mile. cooled down the last 1/2 mile. overall good run, legs are still stiff from yesterday and the meet on fri/sat.

1/2 mile warmup on track, then stretched. Easy recovery run today, 4 miler to Chuck-a-rama from PVHS and back. Very nice, ran with Eric Goold out and Lindsay Judd back.

Lifted a little: Bench - 3x10 @ 50 lbs and Squat - 3x10 @ 75 lbs

After, I went with some of the track team and played Ultimate Frisbee at Sandstone Elementary. That counts for a mile or so of running... we only lost by 1. ;) and we had a heckofabunch of fun.

1/2 mile warmup on track, then we ran out to Sunrise Tire (1.5 ish) to do some hills. Ran up East Ridge of Foremaster (.25 up) 5 times - went pretty well, my legs are tired from lifting so it was a bit hard to get going and by the end my quads were burning SO much, pushed well most of the time, I still have a little bit of a hard time going fast enough at the bottom because I know what's coming up later, but I tried keeping fast the whole time, not just pushing at the top half. Then ran back, trying not to go ultra-slow and succeeding a bit. Legs are pretty sore.

Went on a nice easy long run from my house today. Chased some geese off the road for a car or two and moved large weeds off it too (good turn daily?) went well overall, legs are still sore from lifting and yesterday, but i think my calves have finally recovered from last week's race. My run was supposed to be a 9 miler, but my parents picked me up about a mile from the end to go on a hike - 5.4 miles and hard with my cute nephews ;). Ended up being only eight, but i'll survive, I guess. Felt pretty nice to go on a long run, I haven't in a while, but I'm not quite used to them anymore so it took until mile 3-4 to really get into it. There was this old (65ish) guy 100m or so in front of me at about mile 3 so I sped up to catch him. 'twas pretty easy. Then after I turned around on my out-and-back he had turned around too but earlier, so he was approx. .5 mile ahead of me. Pushed hard to try and catch him, but he turned where my run didn't go when I was about 10m behind (and closing the gap fast). Shucks. Overall a nice relaxing run.

Started morning runs this week to get some more mileage in. At 5:30 went out by my house Stake Center run 3.5, went pretty easy, avg. 7:46 min/mile. Felt great, since there was no traffic, I had a good time running in the middle of the road (on the yellow lines and in the lane). Fun times on a nice easy run.

Afternoon at Track practice, 2x on track warmup then ran Green Springs 5 miler with Ally and Nikki Johnson. Just went nice and easy, stopped for Ally once and Nikki another time to go potty. Knees weren't liking me a whole bunch, my left is bugging me a bit under my kneecap and my right on the outside, a bit like ITB tendinitis I had in my left last year but not nearly as bad. Once we got back, we did 9x100m striders on the track, those weren't too bad. Lifted after that: did 3x10 Hamstring curls (at 10), 1x10 Leg Extensions (at 8) - they hurt my left knee so I stopped after one set, 2x10 laying on your stomach and doing a curl-like thing with legs (80 then 70) 2x5 leg lifts, 2x10 each on mid/in/out calves on leg press (90 lbs) and 1x10 bench press (55 lbs) - would've done more, but I had to run off to voice lessons. Iced knees when I got home for a while.

was late to practice because of solo&ensemble after school today, but i hurried really fast and made it in time to warmup to coach's room (to get my spikes) and back and come in on everybody else's 2nd repeat (while i was doing my first). ran pretty well overall - we did 5x1000m repeats with a 400m jog recovery in between. my goal pace was to get around low 3:40s. they were AWESOME!!!!

1 - 3:38 - good time, i felt kinda fast, but it wasn't too hard, there was a bit of wind though

2 - 3:36 - still feeling great, a titch tired but not enough to slow me down at all

3 - 3:36 (again!) - getting way under pace and feeling awesome, legs a bit tired, but almost halfway, pushed really well against increasingly hard wind - i had to close my eyes to avoid getting turf bits and dust in my eyes - yuk.

4 - 3:33 ! - wore my spikes and sped up even more, kept my split times down where i liked them and pulled in a great (way under pace) time. wind was really hard and it started to rain at the end.

5 - 3:33 (again!) - tired, but i pushed it hard to keep my time where i wanted it, in spikes still, left knee a bit of trouble, but now bad

 great workout overall! i'm so elated!! woohoo. 3/4 mile cooldown on big grass loop with jeff frodsham, josh decker, eric goold and alex baker

Morning run, 2x on track warmup, then Arctic Circle (3) with ALLY (she has a blog too)(and has lucky teeth). Anyway, we went pretty fast, the first half I was really tired and wanted to go slow but Ally was pushing it more, so I went with her. I finally got into the run on the way back and it went pretty well and I ran fast. During the run I was trying to run with higher knees to see if it helped me run faster and easier. I felt good for the most part, used some different muscles so it was a little more tiring than just running faster w/o higher knees

After school at practice, 2x on track warm up. We ran AT Dogpound (4) , the first 1/2 mile was warming up, then the last 1/2 mile was cooling down. middle  mile times were alright: 6:39, 6:20, 6:47. slower than last week, but yesterday's workout was harder. while running, my legs were so tired, left knee hurting a bit esp. on the downhill (mile 2).

Warmup 2x on track, then easy 4.26 miler with Jeff, Josh, Zac Zabriskie and Nikki Johnson since we have a meet tomorrow. calves kind of tight, ran faster than i probably should've for an easy run (7:46 avg.), since my legs are dead, but i really didn't want to go slow. knees bugged me a bit, esp. left, iced them when i got home.

Goals for Friday and Saturday's meet (here at PV!):

3200m - break 12 minutes (and qualify by time for state, definitely)

1600m - low 5:20's (and qualify by time for state, definitely)

800m - not die. mid-high 2:20's (possibly qualify...i hope)

Warmed up with the team (.5 on track) then warmed up later for the 1600m (.75 on track). Meet started a bit late so I ended up warming up too much too soon, no fun. Race was alright, I pushed well on my middle laps, but we didn't get splits for our races at all because our coaches were busy running/hosting the meet. During the race there was a headwind along the home straightaway and a bit of the curves leading into and coming out of it as well. On the other straightaway, you couldn't even feel it pushing behind you. Oh man! It was a hard race, I was really tired throughout, I thought I was pushing, but when I'd give a little surge to pass someone or something I realized I had more to give even though my legs felt sore and tired. Kind of frustrating. (time 5:30) Only got beaten by a 5A girl and a 4A girl (fastest was 5:24) Sad that I didn't get my goal of qualifying, but I can do it next time!!!!   Cooled down once around track.

Today's events were the 3200m and then the 800m.

Woke up late (8:20) and threw on my uniform and sped to the HS for the meet which started at 9:00 (the 3200m was the first event). I didn't get breakfast except for 1/4 of a piece of bread as I drove to the meet. I ended up having plenty (mostly) of time to warmup (2x on track) and stretch for the race. Before the race, we did a cheer of "We love 8 laps, woohoo!" The race was amazing!! Not too many elbow wars at the start (which was nice) and I felt pretty strong the whole time. I remembered to push laps 5-7 even though I was getting pretty tired, stuck about 15 feet behind the 3-girl pack leading the race most of the time, but lost them on the 7th lap. Kicked it hard my last lap (it is so exhilarating to only have one more after the seemingly endless 7 other ones) and got a total time of 11:45.88 and qualified for state (by 17 seconds!) and met my goal by a long shot!!!

Warmed up with a big grass loop (.75) then signed in at the bullpen and did agilities (left knee hurt a lot doing high skips and high knees) and warmed up more with the other girls running the 800m (Ally & Nikki). The race wasn't that great, my legs were out of juice from running the 3200m so hard. The start was no good, they did a waterfall start instead of a staggered waterfall and we had too many girls trying to push to the front the whole first 100m. The official lined us up in our lane order, so I had to be in lane one and got clobbered at the start, which didn't help my race out at all. Overall didn't do so hot, just out of juice. Oh well. I'm kind of frustrated with the 800m this year, I did really well at it in previous years, but this year I'm really struggling to do well at it. Maybe I'll get into it later in the season...? Time was 2:31.65 ( .3 seconds faster than last week...) no fun and frustrating, didn't meet my goal at all.

After cleaning up after the meet, I went on a easy-middling 5-miler from the HS (Bank run), knee was a little hurty after the first couple of miles. I am a little disappointed that I didn't make it to a 40-mile week (by .8 miles) this week. I just wasn't counting during the week, or I would've run a 6-miler instead. Shucks.

Work harder at practice!!!

Morning run with Ally, 800m warmup then a little stretching, then Arctic Circle. Avg. pace, Ally's calves were sore and I stuck with her, we stopped at the turnaround for her to stretch, my knee was mostly fine, but after the first mile it hurt on and off the rest of the run.

Afternoon practice, warmed up 2x on track, did agilities (doing butt kicks and high skips made my knee hurt so I only did them on my right side) and stretched as a team. Then we did a big grass loop warmup for our speed work. We did 2 sets of 5x200m repeats at 800m pace with 100m jog between each rep as recovery. Goal pace was 36 sec. (for a 2:24 800m):

*First set: 34, 35, 36, 35, 34. Didn't really know how fast to run for a 200m, so I didn't do a good job of keeping my times consistent. All were at or below goal pace though.

*Second set: 33, 36, 35, 35, 33. Wore my spikes for this set, so my first one was out of control! I didn't know I was running that fast, then I tried pulling back a bit for the next one and did it a little too much. 4&5 I was happy with keeping them consistent, then coach told us to get our fastest time on our last, so I went all out and tied with my fastest one.

After, I lifted, 3x10 of leg extensions (7), leg curls (10), lat pulldown (3) and in/out/mid calves (90). extensions hurt my knee so I decided not to do them anymore. 2x10 of squats (95), bench (55), back & abs (10). Pretty tiring, then I went out and did a 2 mile cooldown (DI loop), just to get my legs moving after workout and lifting. Iced knee when I got home.

Well I just finished typing this run up and my computer died, so here goes again.

Warmup (.5 like always) agilities and stretches. AT run on Dogpound as usual... except I forgot my watch, so I borrowed coach's and it only tells time, so I approximated the middle 3 miles' time to be around 19:45 (avg. 6:35/mile). Not bad for such a windy day, though the wind was at my back for the first 2 timed miles so they were ultra-fast. The last AT mile was so hard: it was chilly, the wind was against me, it was uphill, my knee was hurting and i was panting the whole way! Overall, I felt like I worked hard and had a good workout today. When I got home, I iced my knee for a while.

Morning, warmup and stretches then Arctic Circle with Allie. Really slow, I felt totally crappy the whole way out. It was really cold and knee...blah blah blah. Finally the last 3/4 mile or so I felt a bit better, so I picked it up a little.

Afternoon, couldn't go to practice because of Region Vocal S&E, so once we performed, Allie and I went out for a run in Hurricane. Pretty cold out still, warmed up on their track, then we ran out 2.5 and back. It sprinkled a titch on our way out, 1.5 in my knee blah blah blah, we got to run through a peach orchard, just for the heck of it. Right when we turned around to go back, it started winding and raining a lot on us. Very cold, the stinging kind. We went through the orchard again and it was fun!! Running in the rain through an orchard! That is so cool. Period. And we ran over a wooden bridge. And saw horses. Yeah. Rained a little more the rest of the way back. We ran really slow, just enjoying our run and letting tired legs rest.

Oh, and I thought that I had a pebble in my shoe in the middle of the heel after about mile two, but when I finished and went to take it out, I discovered that a stick (presumably from the orchard) had stabbed through the entire rubber heel of my shoe and almost punctured my insole. I tried to pull it out from the bottom, but it broke off, so I spent a long time trying to push it out with the end of a hanger. Unsuccessful. I did get the ends shorter, so it won't poke me anymore and decided to give up. (any more ideas on how to get it out?)

Goals for tomorrow:

1600m - STATE QUALIFYING! Give it all I've got!!!

800m - better than freaking 2:31. mid to high 2:20's!!! Ditto to that last part!!!

3x on track warmup for 1600m, wore Allie's spikes for the race since I lost mine after practice on Monday. There was a fall in the first 50m, so we had to re-start and that was no fun since I had gotten a better start on the first one. I planned out my lap splits to be 1:18, 2:40(1:22), 4:04(1:24) and 5:24(1:20). I got all of them right on, except for my last one, which was 5 seconds slower than anticipated. Mostly really frustrated because I was so close on all my times and then I blew it on my last freaking lap.  argh.

Big grass loop warmup for 800m, w/Allie's spikes again.  I was aiming for a 1:11, 1:17 on it, but my last lap was slower and I got 2:29 or 30. At least it wasn't 2:31, but I still think I should be doing better. I feel like all my 800 times this year are sucking and it used to be one of my best events and I'm really frustrated because I feel like I'm putting tons into track this year and not doing as well as last year.

So that's why I decided that I wanted to do the Medley relay too. We got together a team really quickly and ran it and won it, even though my split was 2:32 and I felt like it was slower since my legs were dead.

Then coach suggested I run the 3200m as well and pace Ally. So I did, but I guess I was a sucky pacer since we totally missed the time we were going for (12:40) getting a 13:07 or something. Surprisingly, after that I run I felt much better and wanted to do the 4x400 with Ally, but there wasn't any room in the race for us.  My knee has been acting oddly, only actually hurting occasionally, but just feeling really stiff and weird after about half of my race and after as well. It's kinda odd and I have no idea what the heck it's doing down there. Probably throwing a techno rave with strobe lights and stuff. Man.

Morning run at my house, .25 mile warmup, then ran from Whipple Ct. out to 2450 and back (3), pushed it a little just to get my legs moving, they're sore from yesterday's craziness. On the hill right at the end, I usually pick it up and go hard up the hill, but my legs were so drained that my push was not very effective. Then .25 cooldown back to house.

Aftn at the school by myself again, ran .5 warmup on small grass loop, then ran the bank run (my favorite!) I didn't really feel like taking it easy, every time I'm not satisfied with a race, all I want to do is run really fast on workouts, but because coach said to, I tried to keep it easy and slow. I did sprint past the sign that clocks your speed and got it up to 14 mph, just for fun. Knee was stiff most of the run, the last mile, it started to hurt more and not just under my kneecap, but on the outsides like it was in a vice or something, mostly achy and no fun. Frustration.

Later, I went and bought some spikes from the running store that I'm not quite sure I like but I'll try them out on a track with spikes actually in them and then see if I like them. If not, I'll get some different ones. I was also wondering if a brace of some sort would help my knee feel any better.

Long run at my house, .25 warmup to Whipple Ct. then lots of stretching, then ran out into Bloomington on Brigham Rd. past Man-o-war bridge and back on the trail to Vermillion and back to Whipple ct. (8 miles) then .25 cooldown back home. Still didn't want to run slow, but legs still tired so I gave in. Legs were good until about mile 3, then knee started getting stiff and achy with occasional sharp pains as I went on. Right knee bugged me a bit in miles 4&5, but not bad at all. I did pick up the pace a bit on the 6th mile and ran it in about 7:25 or something. Avg. 8:02 min/mile. Knee was a titch swollen when I finished, so ice and ibuprofen when I got done.

Morning run: track warmup then stretches and Arctic Circle. Ran with Ally and Michelle Green most of the way out. Perfect cool weather, running felt really great, not slow, but easy just breezin' along. Pushed it harder on my way back, so I went by myself. Knee was great until last 3/4 mile or so.

Afternoon run: warmup, agilities and stretches, then out-and-back 4-miler to Green Springs balcony house. Kinda hot out (comparatively) today! First mile was same as this morning, legs got a titch tired once the hill started, but not enough to slow down for. On downhill back, knee bugged me a lot, tired-ish legs, but just coasted the downhill back. 10x100m striders when I got back - on the turf barefoot and it felt good.

Lifted: 3x10 of leg curls (10), lat pulldown (4,3,3), leg press on calves mid,in&out (90), front and back abs (10), bench (55,45,45) and squats (95).

Warmup(.5), agilities and stretches, big grass loop(.75), then 6x800m repeats at 2 mile pace with 400m jog recovery between. Pretty warm out today, a little breezy. Goal pace 2:54 for an 11:36 2 mile. Repeats:

1- 2:50, not too hard, just remembering to keep pace right, like the first one always is.

2- 2:51, let this one slide a little, still under 'goal pace,' but didn't want to make my first freaking fast and let the rest slow down, so I reset my goal pace to a 2:50. 

3- 2:50, right on, getting a little harder, but led this one out and didn't let times slip, though knee started getting achy on this one.

4- 2:47, put on waffles for the second half of workout, feeling fast w/light shoes and on toes, maybe shouldn't have run so fast, but good for the middle of the workout.

5- 2:48, working hard to keep fast times, back stretch on second lap breathing was really hard, but kept it down on that killer second-to-last repeat.

6- 2:48, just about died trying to keep time down, but last one finally, knee not so nice.

Cooled down out around sandstone elem(.75). Legs dead and ultra slow, but good repeats. Ice and ibuprofen at home.

Warmup and run to Arctic Circle by my lonesome this morning. Felt good.

Aftn: warmup, agilities and stretches then Bank/Mall run 5-miler. Legs tired out, went so slow, felt crappy the whole run basically. knee hates downhills. Only got up to 13 mph on the sign, hot out and tired. Frustration.

Warmup and such, then AT run: Dogpound. Overcast but pretty warm out today, timed run with watch today, felt tired and not motivated, but tried to push it anyway. Times were ok, at least for the first 2 miles, the 3rd just sucked: 6:31, 6:30, 6:57. Knee has felt mostly all right today, just achy a bit the last couple of miles. Mostly I'm frustrated because this is supposed to be a good week to get in some hard training since we don't have a meet, but I feel like I'm wasting it, but not on purpose. Also, I feel like I'm getting slower since my times for the same AT run two weeks ago were better than this week's (6:39, 6:20, 6:47) and those were slower than the week before (6:23, 6:11 & 6:42). Aargh. I'm so frustrated that I just want to go running, but that would just make me more frustrated. :-( Anger anger anger, dar.

Morning at school alone, warmup and Arctic Circle like always-I'd get bored of it except for the fact that I run it asleep half the time. After yesterday's frustration, I decided that I wanted to go fast, so I pushed it hard the whole way. I didn't time it though, that would probably just have been depressing. Had a sideache most of the run, but knee is feeling less achy, so I think my efforts to stretch my ITB more thoroughly before runs have been somewhat successful.     

Afternoon warmup, then Chuck-a-rama run (4.2), I've gotten a bit more used to it being warm out, so all that bugs me about it now is sweat. Ran mostly easy, though I tried keeping my turnover faster than plodding for good practice. Relatively good, knee only a bit of a bother. I think I'm about over yesterday's freakout, though I think I will try switchin' it up a bit on my morning runs.

Easy long run (8-miler) around noon, clocked a new run from my house to River Rd. onto 1450 S then around on 3000 E then onto 2450 S until River Rd. again and back to my house. 'Twas only 7.83 when I got to my house so I ran around in the park for a titch until I got to 8 miles. This run was not my favorite course, pretty boring and flat with only a couple sloping hills and all on roads. Overall good run though, slow 8:06/mile avg., knee ached, esp. the last couple of miles. I think getting a good warmup and stretching my ITB a lot is good for it, since today I didn't warmup and only stretched a little before taking off and it bugged me more than it has since tuesday. Pretty warm out, wished I could've gone running earlier when it was perfect out, but oh well. Happy Easter tomorrow!

Warmup then Arctic Circle with Green, mostly relaxed, but kept legs moving. After, 8x100m striders barefoot on the football field (turf). Felt good to get my legs going faster in the morning.

Aftn-1.25 warmup then 6x400m repeats at 1600m pace with 150m jog recovery between. Goal pace was supposed to be 1:20 for a 5:20 mile, but I felt like running fast! So I did them faster for the heck of it.

1- 1:18-at this point I hadn't quite decided to throw away my goal pace, so I reined it in a little on this one.

2- 1:15-was feeling good, so I just took off, threw away the 1:20 GP and brought it in nice and smooth.

3- 1:15-getting a titch tired, but was looking forward to small rest to put on waffles after this one, a little harder to keep time down on it, but still pretty good.

4- 1:13-after a little break, ran with waffles right up on toes the whole way, way faster than I thought I would, knee feeling a bit unstable and achy.

5- 1:15-tried keeping time down low, but legs getting pretty tired and knee getting less agreeable, only thoughts of only-one-more-after-this kept my time relatively low.

6- 1:11-got threatened by coach with another repeat if this repeat wasn't faster than the previous one, so we went all out to keep the time low, by the last 100m, my feet were burning and knee was getting shaky and achy.

Overall happy with workout, could've been more consistent, but at least the times were going down not up. Felt nice to get in a fast workout of 400's. I'm slightly frightened to say that I really have missed them, they work me well, but don't drain me mentally as much. Whoopee! Sandstone loop cooldown.

Warmedup with a big grass loop, had many feelings of lack-of-motivation-ness, this meet wasn't a qualifier and there wasn't much competition to race against. Ran the Medley 800m. Legs really juiced out from yesterday, quite windy out, total time 4:43. Ran 1600m, legs still exhausted, freaking slow time of 5:39. Anger. Ran 400m for the heck of it, I think I could've run faster had my legs been less exhausted, but I got an ok time of 1:07. Then I ran the 800m, legs deader than before (duh) 2:34, crap-for-crap times. Mostly today my knee has been feeling weak and a bit achy and sore to touch. Anger. Paced Amanda in the 3200m.

Well, I've been sick today (puking my guts out). I lost 10 lbs in one morning! What a weight loss program. I think I'll be mostly better for tomorrow's meet, but I'm not hoping for any great races after not eating anything all day today. Yuk.

I really hadn't eaten much today because my stomach is still not agreeing with me, though I think I'm done puking. 3x on track warmup, then ran the 1600m, wasn't feeling too hot, but I kind of had the philosophy of "I feel crappy now and I'll feel crappy at the end, so I might as well run fast in the middle." So I took off with Abby who always starts out really fast and dies...ha. Then I just kept going strong the whole race, knee a bit lame after lap 2, but ok mostly, my splits were 1:16, 1:24, 1:25, 1:17. Total time: 5:25.62. State qualifying: 5:25.55. I missed qualifying by .07 seconds. In the mile. Seven hundredths of a second! .07 freaking seconds! Thats like leaning a titch more at the finish line for crying out loud! As I was coming up the last 60-70m, a Cedar coach yelled 5:11, so I knew I was close and I was pushing it so hard to make it, but I missed it by freaking 7 freaking hundredths of a freaking second. PR though.

Well it took me forever to recover after that race and I still felt really sick and nasty, so I decided that I probably suck if I tried doing the 800m and the Medley 800m, so I decided to only run the Medley. Pretty chilly out and windy. 1 mile warm up (2x around school), then went to run the Medley, when I got the baton, we were about 60m behind the leader (SC) so I pushed so hard to catch her, but I only gained about 20m on her. My legs just felt rubbery and lame most of the race, but I'm pretty sure I gave it all I had, though. I don't think our time was very great, but I don't know because I had to leave right after in a vain attempt to make it to my choir concert, so I didn't see our official time and nobody got splits. Overall frustrating, I guess I should be glad I PRed in the 1600m and that I'm "just that much closer to qualifying" in it, but dang this sucks.

Morning run, .5 warmup then AC like always. Judd and Green came out to run, too, but after warming up, they thought I left so they left w/o me, so I left a couple minutes after them. Ran great pace out, just smooth and fast, then I saw how far (about 1/4 mile or so) ahead they were when I got to the turnaround, so I kicked it in to try and catch them. Surprisingly, I caught them in about 3/4 of a mile, it was fun! So then I slowed it up and ran easy easy the rest of the way back for the heck of it.

We had a party day at afternoon practice, ran a lap warmup and stretched, then played duck-duck-goose, freeze tag, follow the leader and such.  Then we ate otter pops!

Someone randomly asked me to run the 'mile' leg (really a bit over 3/4) of the "Great Race" at DSC for the X-Club Alumni Team. So I did it, went there and warmed up about a mile, then ran the race, I was running against mostly male persons because it's a co-ed relay and most teams want fast starts and boys are generally faster than girls. I did come in all right place-wise, probably somewhere in the middle of the 18 teams coming in. I must've given them an ok start, since we ended up getting 4th place, which isn't too bad for a team put together in an afternoon. It was a lot of down hill, which my knees didn't agree with much, but it was mostly fun stuff.

From my house 1/4 warmup then out and back on industrial rd/AZ strip (8), kinda tired out, so I took it slow and easy, knee got increasingly sore over the last 4 miles. Then 1/4 cooldown and stretches back home. Iced knee thoroughly. Also, I'm still pretty tired out from Wed, and dehydrated, but I've finally got some of my appetite back, so I'll try to regain more of those lost pounds back. (I'm still about 7 under normal.)

(Looky it's purple!)
Morning: Warmup and stretches, then Arctic Circle. Went out easy with Judd and Green, then decided to go faster on the way back just for fun. When I got back, I ran 8x100m striders barefoot on the turf, they felt really nice just to get my legs moving a bit more and stretch out my stride a little, also my knee was happy this morning! Yipee!

Afternoon: Warmup, agilities and stretches, then I ran Dogpound AT run. Weather was really nice, a bit overcast and a titch breezy. The AT part went pretty well, splits: 6:30, 6:27, 6:31. It was kind of odd, the first two miles of it I was breathing pretty hard and felt like I was pushing it a lot, but my legs weren't burning or feeling tired at all (though my knee was hurting)and I wasn't going that fast on the downhill. The last (uphill) mile wasn't as hard as last week and my times were really consistent, so I think that I'm improving a bit (after the last 2 weeks I was beginning to wonder).

Warmed up, then ran the Bank/Mall run. Since we have a meet tomorrow, I was trying to keep it at 'easy' pace, but I kept finding myself speeding up a lot - when I would notice my lungs or legs burning, I'd remind myself to slow it up a bit. Overall a really nice run, my legs are only a little fatigued from yesterday's AT, I think I could've pushed harder, though this is in hindsight. For the last half, my knee was pretty stiff and achy. When I got back, I did striders on the turf barefoot- 10x100m which were good to get some speed out of my restless legs.

Randomly, we went to this meet in Moapa (NV). When we arrived, we ran a team warmup 2 laps. A while later, I warmed up for the 1600m by running around the school and track, about 3/4 of a mile. The 1600m was awesome! There were only 7 girls running in the race, and I totally owned them all, I ran really well and felt good the whole race. Splits were 1:15, 1:22, 1:23, 1:21, I think-I'm not sure if the splits I got are exactly right, but those were the times I heard as I ran by each lap. Total time: 5:21 PR!!!!! Wahoo!! Also would've been state qualifying had I been at a qualifying meet, so next weekend I've got it made.

Later I warmed up for the 800m by doing the same 3/4 mile loop around track/school. Then I ran the 800m, I finally pushed better on it and got a season's best of 2:27 with splits of 1:11 and 1:16. I felt pretty strong and stayed up on my toes better this race, though on the second lap, my knee felt really weak and after that race it was achy. I was going to run the 3200m, but I didn't have much time between throwing the discus (PR of 55' 10") and the race, so I hadn't warmed up at all when they were about to start the race, so I opted out of it. I kind of wish I hadn't because I was totally full of energy the rest of the meet, but overall, I was really happy with this meet, got some good times to keep me motivated to work harder at practice!

Well, we didn't have school today, so I slept ALL morning (12 whole hours of sleep in a row!) and it felt so nice! I waited until around 7:45 pm to go run when it was all nice and overcast. I ran out from my house to Vermillion, around by the Dixie center on the trails in a loop around back to Larkspur and back to my house. I've run this run lots of times w/o knowing how far it was, so I decided to clock it today. It was actually lots longer than I thought it was...since I was supposed to run 5 and I did 6 instead, but I ran REALLY slow and easy (8:51/mi avg), so I think it's ok. My legs were a little sore from yesterday, esp. my left and my right arm and back are sore from throwing!

Went to the track by myself at around 9am for some speedwork, 2 lap warmup, some stretches - my left ham and glute are really stiff and sore still, then big grass loop (.75), then 8x300m repeats @ 1600m pace with 100m jog recoveries. I was aiming at around 59-60 seconds for a 5:15-5:20 mile. I was timing myself the whole time, so I'm not quite sure how good the times I got were, but here goes:

1-62 sec - I didn't quite know how fast I needed to run for these, so I ran this one way slow.

2-61 - still wasn't getting into the right rhythm for these, I think that it was closer to a 60, though.

3-59 - finally getting down where I wanted them in the first place, felt really good.

4-59 - kept time down, got into the rhythm of the pace, so it was easy to get this time again. Took a little break after this one to put on my waffles.

5-57 - with waffles on this one was fast fun!

6-59 - let time slip a little, but still where I was shooting in the first place, so not bad-getting a titch tired.

7-56 - I did the I'm-finally-on-my-second-to-last-repeat-so-lets-go-really-fast action on this one, so it was crazy fast! Yipee!

8-57 - tried to get this time under the previous one, and almost succeeded, my garmin said that this one was at 5:04 pace and the one before was at 5:03, so pretty good.

Then I ran the DI loop as a cooldown, I was kind of frustrated because all my repeats went well except for the two stupid ones at first. My legs weren't all that tired and I felt I could've pushed myself more, especially if there had been somebody to run with. Kind of had thoughts of 'Why did I even do these if I didn't push myself that hard?' Oh well, what's done is done and I know I'll work better at our next speed-workout.

Warmed up to whipple ct, stretched, then went on my AP 8-miler. On the way back, I did 5 or so fartleks between light posts just to get my legs moving. Felt really nice, ran w/o watch, but avg. mile probably around 8:00 or a bit under.

Morning, warmup then Arctic circle, green and judd started out before I warmed up and I pushed a little on the run to catch them, ran with them around mile 2, then took off for the last half mile or so. Kinda chilly out.

Afternoon, 2x track then a grass loop warmup. Then we ran 5x300m repeats with 100m repeats at 90-95% effort. I was aiming at around 57, since I was running 59s on Fri. I don't right now exactly remember my times, but they were around 57, 56, 54, 54, 52 ... I think? Anyway, they went by really fast! We took a tiny break after #3 to put on waffles, but other than that, we had no stopping between. Felt really strong the whole time, pushed them well - after my legs were pretty wiped. Then I ran the 2450 run (3.5) for a cooldown.

Team warmup, agilities and stretches, then did lots of handoff practice with Michelle and Kailey for tomorrow's relays (4x400m and 800m in Medley). After we got those down, I ran the bank/mall run, Holt ran with me for the first half of it which went really fast and easy with somebody to make me run a bit faster. The flat part was pretty good, but wind was picking up against me and by the time I got to the last mile uphill, my legs were reminding me of yesterday's hard workout. Lately I've been noticing that my shoes (Asics 2100) are wearing out, esp. on Sat.'s long run, and random aches have been springing up, so looked at my logs and they have a bit over 400 miles on them. I think I'll retire them soon. After the run, I was pretty stiff, but I stretched out and did 8x100m striders barefoot on turf and that loosened them up a little. 

Well I meant to run this morning, but I must've turned off my alarm in my sleep. I know I turned it on, but when I woke up it had been turned off! I truly can't remember ever turning it off, so maybe I sleep-walked or something... Anyway, besides that sad story, we had a meet today!

Warmed up on the big grass loop for the 800m leg of the medley. The race went really well, though there wasn't much competition. Mal, Kailey and Green ran really well, when I got the baton we were at 2:01 and my leg went AWESOME! I ran a 2:24 split (with laps of 1:10 and 1:14) though it was in a relay so it doesn't count toward PRs. Had it been a state qualifying meet, we would've qualified with our time of 4:25! Yay!

After that I spent most of the meet putting results into the computer and other such 'meet-running' type things. When it finally came to the 4x400, I warmed up on the big grass loop again and ran that with Rachel, Kailey and Green. Our time was a 4:27 which kinda makes me mad since I ran nothing else the whole freaking meet so we could do good in that relay and we basically sucked.  I feel like I pushed my leg well, my split was a 1:06 which isn't that awesome for a sprinter or something, but only 1 second off the fastest I've ever run it. Mostly I'm just mad I got in a jolly great 2.25 miles in. Argh.

Got up early to run since I missed yesterday, my legs were pretty stiff and a bit sore from yesterday, so after warming up I stretched lots, then went on Arctic Circle. On my way back I rolled my left ankle kinda hard, but I kept going and shook it off, it only hurt a bit after running on it the rest of the way back.

With the meet tomorrow, I just ran easy 4 out on Green Springs. There was some honeysuckle I got to run by and it smelled so great, it made my whole run awesome, though my legs felt kinda tired out. I am so excited for the meet tomorrow at SUU because Holt signed me up for the 2000m steeplechase! (and the 3200m & 800m) Goals for tomorrow: 3200m - around 11:40, at least not slower than last time I ran it (which was forever ago). 800m - 2:25 - I know I can get state qualifying!!! I KNOW I CAN!!! Steeplechase - not die...and have fun!

Meet at SUU, their schedule was really weird with a "distance carnival" at the very end with the 3200m, 800m, 4x800m and a 2000m steeplechase all in a row. I started warming up for the 3200m way too early, so I ended up warming up around a total of a mile and a half over the course of an hour before it started. I ran the 3200m pretty well, my first lap was too fast and it cost me on laps 6-7, but I still ran an ok time of 11:55.52. Splits were 1:21, 1:29, 1:30, 1:30, 1:31, 1:36, 1:37, 1:22 or something similar to that and got 3rd place.

I got to rest during the 4 heats of the boys 800m, then I had to run the 800m. My legs were so DEAD. I tried to have a good attitude, but it still sucked. The first lap was pretty brutal with elbows and getting cut off and such, I tried kicking the last 200m, but my legs were so shot that even my kick was not much of one. I got a 2:34.82 and 13th place. Ultra-yuk.

After the 4x800m I got to run the steeplechase! My legs were feeling almost like legs again and I was so excited to run it. All of us running it were planning on going pretty easy, so none of us were even thinking of being competitive in it. The barriers weren't all that high (30"), but just to be sure I jumped really high on all of them. It was so much fun, especially the water barrier, even though it was kinda cold outside, it was so fun to jump in the water and keep going and do it again. Around the end of lap 3 and realized that I was in second, so I passed the girl in front of me and took the lead. Right before the last water barrier, a Timp girl passed me. After the last barrier, I all-out sprinted and barely passed her in time to get FIRST PLACE! Afterwards, the first 2 guy finishers, the Timp girl and I ran a victory lap and did a cannon ball into the water jump! We were drenched and it was so fun! My time was 8:03.76.

I had to miss the second day of the meet so I could go to State Solo & Ensemble in SLC, but I ran 7.81 miles home from Washington. Basically it was the crappiest run I have ever run in my life. Anger. 8:40 min/mile avg.

Team warmup and such, then big grass loop warmup for repeats today. We did 5x300m repeats at 90-95% with 100m jog recoveries between. Overall they went very well:

1- 56s -just starting, this one was pretty easy.

2- 56s -pushed harder to keep this time down, still feeling good and determined to make my first three closer to the times of the last two (unlike last week).

3- 55s (or so?) -told myself that this was my last one in the 'set' since I was changing shoes after it, so I worked really hard on it. Holt messed up on the timing though, so I'm not exactly sure of the time.

4- 54s -aimed for 54 on this and 53 on the last one, pushed pretty hard though it was not as hard as #3 since I had my waffles on.

5- 53s -got what I wanted, good times the whole way! Pretty tough workout!

Then Ally and I ran to the Middle school and back as a cooldown. My legs were pretty dead the first mile or so, but got ok by the end. And Adam gave us Otter Pops when we went by his house! 

Lately I've been changing my shoes back and forth every other day between my old Asics 2100s that I need to retire and a pair of New Balance 767 I bought in Jan that I put around 60 miles on but didn't love then. I hope that if I slowly get used to using them, I'll like them more that before. I started rotating them on Wed. Today I ran in NB.

Warmed up, stretched and did agilities with the team, then Ally and I ran Dogpound easy. I decided to not stop even if we had to for traffic at lights and such, so I ran circles around Ally while we waited. It was a blast! I love running!

Team warmup and such, then big grass loop before repeats. 6x800m repeats at 3200m pace with 400m jog recoveries between. My goal was around 2:52 for a 11:28 3200m.

1-2:54, I went out a bit too easy on my first lap, but did okay making up for it on my second.

2-2:54, legs just felt odd, didn't have any spring at all, it was hard just keeping it down at this time.

3-2:52, pushed harder on this one, breathing has been hard on all, finally got one on goal pace, though by this point I was just hoping to keep them all faster than the first two.

4-2:53, in my waffles, I felt ok-ish while running this one, though my time wasn't the greatest, also my knee was feeling weird, kind of a burning feeling on the left side under my kneecap and it just felt weak and odd.

5-2:53, I hate my life. Felt totally crappy the whole thing, could hardly breathe, thoughts of 'just one left' didn't help at all, by the time I finished I was about ready to just give up, esp. with knee being lame.

6-coach didn't catch my time, probably 2:53-ish, I worked really hard, so I felt like I was running faster, but 2nd lap was 1:25, so I don't really know. Still felt really crappy and couldn't breathe very well, though finally my legs felt like they were being worked out at the end.

I don't know why these were so hard. Last time we did these I know I did tons better and it was easier, too. Well, I do know that the heat really took it out of me, but that is not enough of an excuse to make for a 4-6 sec slowdown from last time (Apr. 3). Breathing today was al ot harder and my legs didn't get as tired on almost every repeat. While I was running them I felt like I was pushing as hard as I could, but after I was done, my legs weren't all that sore and spent. Overall a pretty frustrating practice.

Warmup, agilities and stretches then I ran Green Springs 4 miler. Started out with Nikki J and stuck with her for the first mile or so, then took off. I've been running pretty slow on all my longer runs lately and I don't think that has helped a lot, so I took it a bit faster today, pushing more on the uphill and letting go on the downhill back. Weather cooled down lots and was perfect today. After, I did 6x100m striders then did hand-offs with Green for our medley on Sat. I don't know what I'm running tomorrow at Kearns, but at BYU I think I'm running the 1600m, 800m and medley. I KNOW that I'm not doing the 3200m there at least! After hand-offs, I ran 2 lap cooldown with Green.

Weather was freezing and rainy at the meet, I was going to run the 800m but we decided to leave early so we could get some sleep for tomorrow, so I ran the 1600m instead. Holt told me to not run it really hard, just use it as a workout to get my legs going for tomorrow. So when the girl who got first started pulling away, I just let her go. I felt really good the whole race, the time was okay and I wasn't even spent at the end, so overall it was a good run.

Cold cold cold! and WINDY! What crap for crap. Warmed up about 3/4 mile for 800m, got all ready, then I ran the race. Went all right, considering wind and getting beat up during the first hundred meters, time was 2:29.53, wanted to qualify for state, but oh well.

Walked back to the bull pen, jogged around about 1/4 mile to get my legs loose from 800m, then checked in to the medley relay, choked down a powergel for some energy for my next 800m. Handoff was great, ran a pretty good leg, but I think I could've pushed harder. Missed qualifying by 3 seconds.

Relaxed a while before the 1600m, warmed up too early a couple of times (3/4 at one point, 1/4 later and another 1/4 even later), just anxious for the race, choked down another powergel, tried to stay warm and ready for the race. Well, the race basically sucked, splits- 1:16, 1:28, 1:29, 1:25 or something similar, total time 5:38.78. After I felt really headachy and crappy, sat around for a while, then was mad about my races, so went running, ran to the BYU bookstore from the track and back - two miles or so. Overall, the meet was really a downer, esp. a few days before region.

Team and grass loop warmups, then 4x300m repeats at crazy fast pace with muchos resting in between.

1- 49s - well this one was almost a 48, but felt really good, just letting my legs run fast!

2- 49s - after the break, legs felt kinda stiff, but still fun to go fast, though a bit more tiring.

3- 48s - really determined to run this fast, overcome the 3rd-lap-downs and such, was pretty hard and my knee felt pretty weak on the turn and last 100, almost done though!

4- 50s - truly tried keeping the time down, I have a little of an excuse since the wind was hard against us on the last straightaway and hadn't been the rest of the workout, but legs were really spent and my knee just about gave out about 20m before finishing. Yuk.

DI loop cooldown, started with Nikki, but she was running so slow, even for a cooldown, so I took off and tried to enjoy it...legs pretty tired out, but felt good overall. At home, iced knee for a while, still a bit stiff.

Team warmup and such, then handoffs with Green (which were GREAT!) for the medley! I'm so excited for tomorrow! (and the next day!) Then ran to Staheli Village (to sign up for the Cotton Days 10k this Saturday) and back, easy with a couple of fartleks to get my legs moving. Felt great, I'm so ready for Region tomorrow! The fire is back folks! Set some goals: 800m - 2:24; 1600m - 5:15; 3200m - 11:40; medley - win! and 2:25 split. We'll see how it goes!!

First day of our Regional Championships today! (Also, I spent the morning taking the AP Calculus Exam!) Warmed up two laps with the team and stretched, then ran a couple more laps with gradual accelerations to get ready for the 1600m. Totally owned the race!!! I ran a PR of 5:16.28 - not quite my goal, but a PR by 5 seconds, YIPPEE! Legs were a little tired during the race, but pushed pretty well considering I had no competition (the next girl was 17 second behind me). Great race, it felt good to do well after the complete crapfulness of BYU.

Then I ran the 800m leg of the medley relay, the other girls set me up so nice, we were in second place, a ways behind Dixie, but the girl running their leg has never beat me in the 800m so I passed her coming around the 100 of the first lap, was totally ready to own the race for the team and DID IT! We got our goal of winning the race, we ran a team PR of 4:17.8 (6 secs better!) and my leg was around 2:20! So that's basically another PR, though I won't count it until I run that fast tomorrow in the open 800m! Bwah ha ha ha ha! It really gave me more confidence in the 800m, since I've been sucking at it this whole season, but now I'm ready to kill ALL those stinking Cedar girls tomorrow in both the 3200m and the 800m! Twenty point day, two victory day, double PR day, GREAT DAY!!!! YEAH!

Did about the same warmup routine for the 3200m as I did yesterday for the 1600m (it seemed to work well enough). Ran pretty strong, but not a stellar race- time of 11:41.81, nobody really was there to challenge me so I just had to push it by myself. PR by 4 sec! After yesterday's awesome times, it was a little disappointing, but it was good for running the 800m later, since I wasn't all that fatigued after the 3200m like I usually am. (I'll get splits later...maybe)

Ran a grass loop warmup, got pumped up and ready to race, really got nervous for this race since it wasn't one I knew I could own. Mostly was aiming for a 2:20 since I got it yesterday in the medley. Got a really good start, but some girl fell, so we had to start again. Second start was really crappy, got way boxed in and clobbered, it took until the 150 or so before I made it out, pulled up to sit in 3rd right behind Maddie and Kristen. Shoelaces of my right shoe came untied! Argh! As I made my move to pass them both at the beginning of the 2nd lap, Kristen did too, so I ended up having to pass Maddie in the 3rd lane on the curve, really kicked it in right there to stay with Kristen, wanted the win so bad but didn't have the spring in my legs on the last 100m. Then freaking Liz Ricks of SC passed my in the last 20 meters and took me completely by surprise. I'm kinda mad about the race, but I still got a PR by 3 seconds with my time of 2:23.14! Kind of a disappointing second day of what could've been a 'perfect meet', but what the heck, PR's in EVERY EVENT! Now on to train for STATE!

Easy recovery run this evening, legs a little tired and stiff, knee a bit sore, but overall felt pretty nice, just relaxing and comfortable. Iced knee afterwards.

Warmed up a bit around, then ran the race - my second 10k ever! Went pretty well, just wanted a PR and did, kind of... I went the wrong way on the way back and ended up running too far. Yup, I'm a dork. My 6.57-mile time was 43:23, but my 6.23-mile time was 41:11, so I count it as a PR... The other 10k I ran my avg min/mile was 6:38, so I tried keeping it around there. 6:45, 6:35, 6:58, 6:45, 6:29, 6:10 and a 6:19 pace for the last .23. The race felt pretty good and wasn't too hard, but sadly, my waffles are getting worn out and gave me a blister. Total my avg min/mile was 6:36, so not bad... I think I won it, too... but I had to leave right after I finished running, so I don't actually know.

Today at the beginning of practice we looked at the 3A rankings for the State Meet this weekend. I'm ranked 5th in the 1600m, 6th in the 3200m and 7th in the 800m! Exciting!

Warmed up and such as usual, then a couple of handoffs with Green for the medley, then did big grass loop and 3x200m repeats. Ran them all in spikes and the last two with the sprinters (which was kind of odd). I don't know my first one's time, but I got 31's on my last two. My calves, esp. my right one, are still really stiff and sore so that wasn't much fun, but the workout was just fast and fun. Then jogged 2 laps cooldown with Judd. And drank a quart of gatorade.

Team warmup, agilities, stretches and handoffs w/Green, then Dogpound AT. Did it a little different today, did about a 2 mile AT run with 1 mile warmup and cooldown (instead of 3 AT between 1/2 mile wu and cd) also, I left my watch at home so I just pushed hard and ran fast, but have no times (though I think I ran at most low 6:00/mi). Was really hot out and that was painful, but I think I pushed it really well in the AT part which felt good. Legs were really tingly at the end and a while after, which was kind of odd.

Ran around to do a couple of errands in my neighborhood as a warmup, then ran this loop around Bloomington hills a couple of times, it was way too hot yet again, I've got that to look forward to this whole summer! Yay. Ran really slow and easy (8:38/mi avg), though I wanted to run fast and angry, since I had a frustrating day. @#$@#%. Getting to be pretty nervous and excited for State!

Went to the Juab HS track to run a bit after riding up to Nephi. 800m warmup, agilities and stretches, some handoffs with Green, then went out on a ten-or-so minute jog around. Ran out in the town a ways, felt pretty good and loose. When I got back, my legs were feeling pretty restless, so I did a couple of fifty meter sprints to get them moving some.

Got up way too early to drive up to Provo from Nephi in time to get warmed up for the 1600m. Warmed up on the track, 3 laps gradually faster, stretched and got ready to race. Race went all right, but not great, no PR, but close and kept my ranking at 5th place. I can't recall much else about the race. Warmed up for the 800m leg of the medley relay too early since they took forever in between the heats of 1A and 2A medleys, but the race went ok-ish. Ran a split of 2:23, got a team PR of 4:16, but we took 4th place after being ranked 3rd. Everybody else on the team really stepped it up and I feel kinda like I let them down (if I had run 2 seconds faster-like the 2:20 I did at Region-we would've gotten 3rd). So that was kind of depressing.

Ran a PR of 11:36 in the 3200m in the morning and kept my ranking of 6th. Felt really good about that race, pushed it really well, I battled this Logan girl most of the race and beat her in the end! Then I sucked in the 800m, well not that bad, but it feels like it, got a 2:23 and placed way crappy. I did pretty well on the first lap, but I just didn't start kicking it in until the 200 and even then I didn't have any heart in it, I felt like I had already given up and that's something I vow to never do again.

Morning 5 miler, out by AP's house, just fun - ran fast sometimes, slow sometimes, got chased by some geese, raced a dog, basically just had a party. I think I'll run some miles this week then start getting into shape for the Wasatch Back.

Late afternoon, ran out on the 6.5 mile trail loop from my house, tried to go a bit faster on a longer run than I have been in the recent past - instead of around 8:30 min/mile like I have been lately, I was aiming for around 7:30 min/mile. It was harder than I thought it would be, my first 3 mile times were 7:51, 7:40, 7:34 and .5 mile at 7:42 pace, then a half-mile break at 8:25 min/mile, then 7:50, 7:38, and another .5 mile at 7:29 pace. I'm way more out of shape than I thought I was, well, at least for running longer distances faster. I'll be working on my endurance more! I think, though, that the fact that I went swimming for a while got a killer sunburn made me a bit tireder for running today.

School is out for the summer! YIPPEE! Ran from the high school today, did my favorite of all 6 milers, the foremaster run! I had a great time, though I took the straight road across the top which isn't as fun as the other road. But overall I liked it lots, and I found out that if you smile while running uphill it is easier and more fun! My sunburn still hurts lots and my little toe is half a blister.

Ran out on River road, then 700 S for a ways, then back again for an easy 7 miler. The first half was way fun, but I got tired and grumpy in the middle. By the end, it was happy again, especially because there's construction on River road and I passed lots and lots of cars that had to wait for abhorrent amounts of traffic! Bwah ha ha ha ha! I like not going to school. :-)

In Provo, ran around BYU and Seven Peaks area for a while. I wanted to run up to the Y, but I thought better of it after seeing how steep the mountain is...saw some cute little kids selling kool-aid and otterpops which was fun. The cooler weather was nice, I'm going to have some fun getting time to run everyday while I'm on vacation to Boise (to visit my sister).

Late morning run in Boise, ran along the canal on a dirt trail for 2.5 or so, then looped around until 3.5 and doubled back the way I came back to my sister's house. At about .5, I saw a guy ahead of me, so I of course sped up to catch him, though it took a while since he was going about the same speed as me. I ran with him a ways and it was fun to run with somebody, while running with him, I was running 7:30 miles and it wasn't even hard! I was having such a good time running a bit faster that I kept it up the whole run, averaging 7:56 min/mile. It felt awesome! 

Out again on the canal trail, I was glad I ran a similar route to Saturday's, since my watch ran out of batteries at 1.42 miles (6.5 miles is a guesstimate). It was kinda chilly out to begin with, which was quite odd for it being summertime and all. There were some people along the trail, so I had a fun time chasing them down and running fast again. My back and arms were pretty sore from repairing and painting my sister's fence all day Saturday, but it felt good to run around before riding home in the car all day.

Warmed up a bit, stretched, then ran up Webb Hill. I haven't done that in a long time, so it basically killed me, but I didn't stop running and it took me 10:26 to run it (it's exactly a mile). There's definitely room for improvement. Then I ran back down and around BH for 3 miles or so. It was really weird, I got this side ache like I get when I haven't eaten enough, except that after a while, my abs would sieze up and I would have a really hard time breathing. I ended up stopping twice because I couldn't breathe, after I'd stop it'd be better for .5 or so then would get gradually worse for .5 until I could hardly breathe again. Also, I decided that I still hate my NB shoes lots.

I ran to Wasatch Back practice, then we ran to the base of Webb Hill (how was I to know that we were going to run the hill today after I ran it yesterday?), then we ran up it (.93) and that took 9:27(10:08 pace - better than yesterday! which was surprising) and back down. Then we ran half of it (.5) and that took 4:52 (9:41 pace). After I attempted to get my legs and breath back (only the latter of which was successful), I ran back down, then around the BH loop and back home (2.5). The downhill running made my left knee ache a bit and my leg muscles are all totally shot, so I'll definitely take it easy tomorrow.

Got up early, ran out onto the industrial road until 3 mi. beeped and ran back. Pretty slow and easy (8:44 avg), tried to hurry on my way back home since I was running late to get to Youth Conference at 7:30. Legs mostly just worn out after the last couple days' hills, not a ton stiff and sore...yet.

Woke up early again to run while at Youth Conf. (in Cedar, which was kinda odd - enemy territory, y'know), didn't really wake up until I was a mile or so into the run. Sadly, it took until then to realize that my watch was out of batteries... so I don't know exactly how far it was - I wanted to go 7, but I think it went short. I went way slow and easy out (30 min), then had a party going way fast on the way back (25 min).

Oh man. 5:30 is way too early to get up in the summer. yuk yuk yuk. Good thing YC is over! Next week I'll get no sleep either, though, since I'm going to Girls' State the entire week - at SUU again! But the 8-miler I went on was pretty good, if a bit boring. I decided to up my mileage a bit and the 8 felt really smooth and nice without dying at the end, so 'twas successful I think. Avg 8:13/mi, first mile was way slow (9:09), but my last two were my fastest (8:05 and 7:29)! I really need new shoes.

I think that my WBR team is "Roadkill." We're starting at 11:00 am and I'm runner #5, so I'll be running legs 5, 17 and 29.

We had Wasatch Back practice this morning, we went on a 5.5 miler from Wells Fargo. I started out with the pack of all the boys, then the boys slowed up and I stuck with Ross Decker and Dave Sheeran until 3.5-4 going avg. 6:42/mi! I felt good the first mile and most of the second, but in the third and end of fourth, I died and they kept going w/o me. After I got back, it turned out to be a 5.81 mile loop and I ran out .6 and back to get up to my goal of 7 miles, and happened upon the running club. Felt really good to get out and ran that fast again, since I haven't in a long while. And I'll have fun running in Cedar for another week while I'm at Girls' State.

Ran way too early in the morning (it was still dark when I finished), out in Cedar. 8:08/mi avg, felt pretty good, though my legs were kind of tired from running so fast yesterday. Sideache action for the last half or so wasn't so fun, but overall it was quite nice. Our dorms were locked and we weren't given keys, so when I left I propped the front door open with a small rock. When I got back, it had been removed, so I had to climb up the balcony in back to get back in. In my attempts to climb it, I bruised my shin again, so now half of it is lumpy and blue/green. Oh man.

Well, I meant to run morning like yesterday, but there was a huge rain/hail/lightning storm when I got up at 4:30 to run, so I decided to run in the evening. We got done with meetings around 9, so a bit after 9:30, I sneaked out the balcony and ran. Boy was it cold out! I was trying to get back before 10:25 so my roomie wouldn't worry, so I ran relatively fast...though I didn't bring my watch with me...probably around 7:30-7:50/mi most of the time, felt kinda pukey since I had eaten too recently. Then I sneaked back in the balcony (and made it back in time).

Slow 8 miler just to loosen up my tired legs, my hamstrings are pretty stiff. Along my way down Cedar's main street, I saw a dead cat and almost puked, so that was an adventure. I got to see the sun this morning! And the rock stayed in the door, so I didn't have to climb any balconies.

Barely squeezed in a run before our banquet, ran on a treadmill in the PE bldg. Ran at between 7:13-7:47 pace, mostly at around 7:30. Pretty boring and sweaty. Felt good, especially the last half mile I brought the pace down lots and went really fast. Good times.

Got to run out by my house for the first time in a long while. Pretty late at night, I ran the AP 9 miler out in Little Valley, ran without my watch, just to relax and not worry about speed at all. Stopped once around 2.5 to use the restroom - kind of awkward... I just knocked on a random person's door and asked to use theirs since I had to go so bad. Felt pretty nice, though I got a bit tired out by the end. I haven't run a 9 miler since February, so it was good to get out and run long.

AM-I'm just counting today's run as fast miles because I ran with Ross Decker the whole way and that's fast. My miles were 6:48, 6:40, 6:46, 6:42, 6:44 and the last .83 was 5:22 (6:27/mi pace). At 3.7 or so, I stopped for a one minute breather, since Decker was wearing me out. I really need new shoes, my arches were sore almost the whole run. After, we stretched lots, so maybe I won't be so sore tomorrow.

PM-Since in the WBR, you have to run 3 legs within a day or so, I decided to do a bit of two-a-days to get me used to running on fatigued legs. I ran out on the trail to St. James and around back to my house - 3.18 miles total, my goal was to keep my pace under 8:00 and I succeeded (avg 7:43/mi), though it was pretty tough. Lately, my left knee has been bugging me like it did during the track season and during this run it hurt the whole way, so I'm going to ice it and such. XC conditioning/practice starts tomorrow!

XC practice this morning, ran warmup, stretched and did agilities (they made me tired which was pretty pathetic). Then we went on the Washington Parkway loop - it was supposed to be 5, but my watch got it as 4.69... anyway I tried running kind of fast - under 7:30, and did ok, my avg. was 7:14/mi with one 7:47 (uphill) and another 6:35 (downhill) mile. Felt pretty good, but my legs are pretty fatigued from yesterday's runs. I'll probably take it way slow this afternoon.

Afternoon run, way too freaking hot outside... ran out on the Industrial rd a ways and back. I basically died, but hey... once you're dead you've got nothing but your soul to lose! And who needs a soul anyway? Ran pretty dang slow, didn't even time it so I wouldn't get depressed. (Probably was around 8:30-9:00/mi.) 

Evening run, ran (1 mile) to WBR practice today, and instead of Webb, we did repeats! .7 mile warmup to the trailhead, then 2x1600m repeats then turnaround and 4x800m repeats back with a couple minutes rest between each. Times were 5:52, 5:54, 2:57, 2:50, 2:52 and 2:54. They were ok I guess, though I was hoping to be a bit faster on my 8's, but oh well. Pretty exhausting workout... I'm pretty sure that I'll be sore as heck tomorrow. Hopefully not? After, cooled down .7 back to the church, then 1 mile back to my house and 1 around the park by my house to get to 8 today. My feet are begging me for new shoes - tomorrow! (I hope...)

A little warmup and such at xc practice, then we did a 3 miler out around that one stinky pond behind walmart. Ran real easy and comfy, left arch is real sore to walk on, but it felt ok to run on. Legs pretty tired out, but not as sore as I thought, so that was nice. I haven't decided whether or not to run some more miles this afternoon/evening, since I'm doing the 10k tomorrow. I think I'm going to take this evening off because my left arch has been hurting lots since this morning, especially while trying on a couple new pairs of shoes and running in them.

AWESOME RACE and huge PR (-4:14)!

Only did a bit of warmup - about .8 right before the race began. My foot was bugging me as I warmed up, so I was a little leary starting out. It felt surprisingly good until the last 1.5 or so when it hurt lots. The race was almost totally downhill, which made it fast, but it really wore me down. Here's my mile by mile play by play:

1 - 5:41, was just excited to get going and just went with the flow (which was a fast flow for sure)
2 - 5:58, kept at it going fast, but realized that I probably couldn't hold onto this pace much longer, so I slowed up a titch the last half
3 - 6:13, settled into a good steady pace that I felt like I could keep up and just went with it, getting a little tired, but I looked at my watch and realized that I'd just set a 3 mile PR of 17:52, so that made me happy
4 - 6:14, kept it consistent though this mile felt lots harder than last, the whole race Josh Decker was between 20-50 meters ahead of me and I wanted to beat him so bad, I wouldn't let him pull farther away no matter how tired I was getting
5 - 6:14, was surprised to see that this mile stayed consistent since I felt lots slower and it had a couple tiny uphills, but I guess I just wouldn't let myself blow an awesome race because of a little fatigue
6 - 6:11, legs felt pretty wiped and foot hurt, but I was almost done, so I stuck it out
.11 - ?, when I got to this last bit I didn't realize I was almost done until I only had a little to the end, so my kick was kinda short, then I forgot to stop my watch (I don't usually race with one)

Sadly, Decker beat me (curse you), and after my foot hurt lots and that made me sad, too. But I won and got a course record, so that's way fun! Ran a bit of a cooldown with Holt and Steve H. afterwards. I'm way elated about today's race. :-D

Woke up with really sore legs from yesterday, esp. calves, but I was already registered for the race, so I decided to do it anyway. Warmed up a bit and tried stretching out my soreness which wasn't all that successful. Foot was sore like yesterday while warming up, but felt fine while racing. Pushed it pretty hard the whole race, avg 5:43/mi - fast times since it was downhill like yesterday. If I hadn't run the 10k yesterday, I probably would've been faster, but hey, double double gold medals is pretty fun!

This evening, I went on an easy 5 miler with my little cousin John. Well, I meant it to be around 9:00/mi - I thought he was fast enough, but apparently not... avg. min/mile was 10:47. He kept stopping and I could hardly stand running that slow, so I would run circles around him, up cul-de-sacs and back and took off a couple of times to run faster - so it ended up being 5.68 plus .25 warmup and .25 cooldown. I mean, my legs were freakishly sore, but man, there's no way 5 miles should take and hour to run. I don't think I've run that slow ever.

WBR practice this morning, ran the usual loop, my legs are still pretty dern sore from the races esp. my calves, so I didn't even try to run as fast as last week. Ran mostly with Zac, about 7:05-7:20 pace most of the time. 

Warmup and such at xc practice, then we ran to the tortoise fence in the desert and back. Calves still way sore esp. on up and downhills and legs still tired out from the races. Lots of random aches as I ran, not really the greatest run, but I'm over it. Probably will run an easy 3-5 miler this evening.

It turns out that our team name is "The Homestar Runners," so that should be fun!

No evening run, scraped up my foot quite a bit while playing around with friends so I decided to let it breathe tonight w/o a run.

Ran to WBR practice (last one!), then we ran .7 warm up, then did 16 x 60 sec repeats with 60 sec easy jog between each rep. Tried keeping my pace around 6:00/mi - so each repeat I ran .17 - .18. Felt pretty good, didn't go crazy fast, just kept pace nice and steady the whole time (except my last one). After, we did .7 cooldown and I got a ride home (from Ally and I love her). My scraped up foot hurted lots when we ran slow, but during repeats I just got used to it and it wasn't too bad. Last couple of repeats my left knee gave me some sharp pains and achiness, but I think I'm over it. Mostly good stuff, ran through sprinklers at the end and got wet wet wet. 

XC practice again, just an easy 3-miler in washington w/jac and ott (except they ditched me at the end because I died on the uphill because my legs are tired). EXCITEMENT FOR WBR TOMORROW!

My first leg of the WBR (#5) was at 2:30 pm, I jogged around a bit to get ready, then as I started out I kinda wanted to keep it around 8:00 pace, but that idea died around mile 3-4, and my last full mile was slow slow, avg. min/mile for this leg was 8:49. It was kinda hot out and dusty on the dirt road (esp. with vans driving by all the time), the first four miles felt pretty good, I wasn't racing real hard and it was mostly up with some small downs that made for good breathers.  The last three miles were totally uphill and really hard. I started counting people that I passed and my total for this leg was 8. Miles were 8:00, 8:12, 8:32, 8:41, 9:08, 9:12, 10:02, and the last .4 at 8:19 pace (I counted these as slow miles)

I cooled down on a bike during all of leg 6 and had crazy fun going down the dirt hill at ultra fast speeds (I beat our van to the next exchange by a ways). 

Next leg (#17) was at 10:30 pm, pretty much perfect running weather: cool and breezy. I ran this leg in my waffles since I really wanted to push it on this leg (since my last was downhill). Supposed to be 5.4, but my watch got it 5.5 - oh well. Ran 7:09/mi avg., with miles of 6:57, 7:15, 7:18, 6:57, 7:08 and the last .5 at 7:25 pace. Amanda rode along with me for miles 2-4.5, which was fun. I passed either 12 or 13 people on this leg - I'll just count it as 13 because it's bigger. My legs were getting pretty wiped by the end of this leg.

Cooled down during the next leg on bike, but it killed me because it was lots of uphill and not really cooling down - more like another workout. Dar.

Last leg (#29) was at 8:00 am, first 2 miles were pretty intense downhill, then last 2 were flatter, though still a titch downhill. Since it was my last leg, I decided to go all out, also I made a goal of passing more people than I did during my second leg. I'm guessing my first 2 miles were around 5:30-5:50 pace (since my watch ran out of batteries about .2 into this leg), then I borrowed Big Willy's for the last 2.28 which were 5:40 and 6:32 with .28 at 6:45 pace. I got my goal, since I passed 14 people (almost 15, but my legs had no guts left right at the exchange point), so that makes a total of 35 people I passed and nobody ever passed me! After this, I was pretty much glad to be done, legs basically wasted, but I'm up for it next year!

Ran out on River road and back on the Virgin river trail by my house, was a bit short so I ran around the park a bit to make it 4 miles. Was pleasantly surprised that my legs felt pretty good during the run - avg. 7:33/mi and negative splits for the whole run, my foot felt sore for the first mile (it hurt this weekend, especially before I ran) and after I finished. Legs a bit stiff, but overall a good run.

At XC we had a fun day, we warmed up and ran to Holt's house, then ran back to the school to play ultimate Frisbee for a while. I had to leave early to take Rachel home so she could get to work on time, but when I left our team was winning!

Right when I got home, I set off on an actual run since there wasn't one at XC. Randomly had the urge to go longer today, so I set off on my bloomington/ manowar 8 miler. At first I meant to take it easy, but I decided about a mile into it to try and keep all my miles under 8:00. The first 6 miles were really good, I felt really strong and didn't have to push hard to keep my pace quicker, but the last 2 were a bit harder - esp. with the vermillion and bridge hills to worry about. I did keep them fast and ate some gnats while I was at it - avg. pace 7:40/mi. This run made me happy.  : )

Woke up late and ran at around 11:00, and boy did that suck. Hopefully the weather will be nicer this weekend at Girls' Camp. Anyway, took it easy for the most part, my legs were a bit tired from yesterday's run so just kept my pace around 8:00-8:30, avg was 8:17/mi. Was harder than I thought it should be to keep that pace, foot and knee hurted a bit. Maybe I'll just get a brand new left leg. That would make life lots nicer.

Ran a shorter easy run out on the dirt road in the mountains by Zion while at Girls' Camp. The elevation was at 6750 or so, so it was a bit more tiring, especially with the last half mile completely uphill and sandy. Avg. 8:26/mi.

Had a great time on some fun trails this morning, the first half mile was uphill and STEEP, so I almost died and had to stop a couple times, but there was the most awesome view from the lookout point and I ran with some wild turkeys and it was basically my very favorite run ever. I am also happy that with all this uphill and hard running, I managed to keep my pace (barely) under 9:00 miles! With runs like these, who needs anemones? 

Evening run, meant to go long, but felt quite crappy and didn't want to die tomorrow fasting since I started my fast before running (bad plan), so I cut it shorter and still died on it, ran about 8:00 miles and had a sideache for the last 3 miles. Not so great on mileage this week, but I plan on doing lots better next week for sure.

Ran long out toward the AZ strip, mostly ran easy but not real slow, watch ran out of batteries at 5.13, but overall time was 74 minutes, so approximately 8:12/mi avg. Not too shabby of a run, the last couple miles I was feeling pretty tired out, but overall quite nice.

XC practice: all the stuff... warmup, stretches, pushups, crunches and agilities, then we went out on the fire station 4 miler that ended up being quite short so we extended it to be an actual 4. It was fun to be running with people since I run lots faster with people and that is much fun. Wasn't pushing real hard, but still got down to a 6:33 mile for the second one and averaged 7:01/mi. I got new shoes, the Asics DS Trainers and I like them lots.

Woke up so freakishly early to go run the race, warmed up a half mile and ran the race. The 'fast' boys took off at the start, one went the wrong way and the other died, so this other fellow and I had the lead together for the last 2 miles. I really wanted to beat him, but he got me at the last 200m or so. It was mostly a flat course, the few hills there were weren't steep - the problem was the wind against us half the race. Anyway, splits were 5:52, 6:14 and 6:33 (avg. 6:14/mi)  - though not excellent splits, I PRed with a 18:51! And won!

XC practice, all the stuff, then a run out in the desert a ways and back (5) - mostly took it easy on the way out with around 7:30/mi, then picked it up a bit on the way back (esp. since it was mostly all downhill back). Avg. for whole run was 7:14/mi. Pretty good feeling, legs a little tired from racing, but not horrendously so. Sadly, the dirt and mud had gotten my brand new shoes all dirty. :-( I have decided that am going to count shoe mileage on the blog now. (DST 10)

9.2 mi. club run, those guys totally killed me. Felt real good for the first 6 miles or so, then I was feeling pretty dead for the rest of it. On the last couple of miles, I was so spent, I could hardly keep close to them so I wouldn't get hopelessly lost in Santa Clara. Last mile, my left hip and knee were complaining which didn't help either. Avg. 7:49/mi, even with a couple 8:30's thrown in there, so not bad time-wise. (DST 19.2)

Didn't even hear my alarm this morning, so I hurried over to xc way late with Kalli and took off on the Tortoise fence run, my legs felt just plain hammered. On the way out, my legs hardly were moving - I was running so slow! With the nice downhills and incentive to catch Kalli, the way back was much better and by the time I finished, my legs were feeling like legs again, so that is much improvement. Avg. 8:49/mi.

This afternoon, we drove up to Koosharem, so I ran an out-and-back 3 miler in the dark there once we had arrived. The Iceberg food I'd had for dinner in Cedar certainly didn't agree with me, so I felt pretty sick the whole run, plus sideachy. Not very fun, avg. 8:14/mi. (DST 26.4)

I'd been looking forward to running in much cooler weather in Koosharem, but my guts were still churning and even walking hurt so bad, that all I did today was gut the fish dad caught. I hadn't missed a day in a long time, so this makes me very very sad. Curse that Iceberg!

XC is everyday now, so that's kind of sad - I like going out by myself on long runs and such, but now I'll only have Saturdays for that. Oh well, at least I'll run faster with the boys everyday or something. Anyway, at XC, we did all the stuff (20pu, 35c), then we did the Washington pkwy loop. Ran with Jac for the first half, then Monty for the second half since Jac got sick eew. Felt pretty tired and weak, but I'll be eating more today since my tummy is almost back to normal, so that should be fixed soon. Good run for the most part, esp. at the end Monty and I totally raced it out, whew! Avg. 7:21/mi. (DST 31.4)

Morning w/XC, the usual warmup routine (20p, 40c), then backwards firestation loop easy. Mostly good run, foot still hates me, for most of it I just zoned out/was half asleep, so that was nice I guess. (DST 35.1)

Evening 6-miler out on the trails by the Dixie Center and back around on River Road, just comfy at around 8:00-8:10/mi for the first 2 miles, then decided to pick it up a bit for the middle 2 miles at around 7:00-7:15/mi. Took a breather for a bit, then ran the last 2 miles at around 7:50-8:00/mi w/ a potty break in the middle. Not the greatest run, legs felt good, but the rest of me wasn't really feeling too hot. Well I was actually feeling quite a bit too hot, but at least the sun was going down and I didn't quite drown in my own sweat. (DST 41.1)

Dang I am tired. Woke up pretty stiff from last night's run and went to XC, 20p, 40c, then backwards Dogpound from the elementary school (4.68 mi), relaxed pace with the boys for the first 3 or so miles, then picked it up on the uphill back to the elem. avg. 7:35/mi for the whole run. I was dreading the uphill back the whole time, but truly it wasn't as horrible as I had remembered. Pushed pretty well, think I'll go 3-4 this evening. (DST 46.1) Sadly (angrily), the run tonight never came to pass. I hate stuff. And people.

XC, (21p, 42c), easy recovery "3-miler" that was actually .53 short, ran with Ashley Judd and that was good times, got nice and muddied going under the freeway, yay! Avg. 7:29/mi. (DST 48.8)

Club run tonight, first 3 miles were pretty downhill and we took them faster, then looped over by Sugarloaf and connected down back onto Bluff. Was feeling my dinner the whole time, foot hurt intermittently throughout, also my left knee was being quite strange and achy the whole time which made me quite unhappy. Not the best run ever, I got pwned by the boys (Steve H, Steve O and Bill) just like last week, maybe by the time I graduate I'll be able to keep up with those guys, maybe. Total 7.05 miles, avg. 7:55/mi. (DST 55.9)

At XC today, we ran down to the soccer fields (.35), did 5x100m striders barefoot on the grass, then played a rousing game of Ultimate Frisbee. My team totally owned - 14 to 8!!! (and Jac was on the other team. I think it's a first!) Anyway, I'm guessing I got in about a mile's worth of running during the game, then we ran back to the elem. (DST 57.6) Hoping to get in a run later today, but I'm pretty swamped, so it might not (didn't) happen.

Was up at Brian Head for the Choir Council retreat, so got up early and ran around there. There really wasn't anywhere to run for a nice flat easy run like I wanted, so I just tried to pick the uphill trails on the way out so I'd survive the way back. With all the crazy steep dirt hills, and the elevation as it was (crazy - almost 10,000 ft!), times were really really slow (let's not mention them). The cooler weather was definitely refreshing, though. (and I didn't go off and run a 'crazy 8-9 miler' : o ) (DST 62.9)

XC practice (20p, 40c), ran similar to the cottondays 10k course, out in Green Springs and back to the elem. My foot felt fine for most of the run, so that was a pleasant surprise. Took it easy for the first couple of miles, then ran w/Holt a bit faster on the way back. Didn't go crazy, but pushed it a bit, avg. 7:34/mi. (DST 68.6)

Woke up a bit late, but made it to xc only 10 minutes late (but forgot my watch in my hurry), so got in a warmup and agilities. Then Tortoise fence run, did kinda like yesterday - took it pretty easy on the way out w/ Jeff & Holt, then pushed it hard on the way back by myself (trying to catch up to the guys ahead of me - almost got them by the end :) ). Foot hurt again, probably from dancing barefoot in the rain for an hour yesterday. (DST 73.1)

 As a side note, I have decided to not run two-a-days this week in hopes that my foot will thank me for it by not hurting anymore.

XC (20p, 40c - I really should start increasing, but I'm lazy), ran backwards Dogpound. Started off skipping for a ways, then ran with Baker, Jeffry, Decker, Jordan, Monty, Rob and Ott for the first half mile or so. Then the group kinda split and I went with the slower half, but still my first mile was too fast (7:03). Tried slowing it down a couple of times, but didn't really want to - I was feeling good - but I think yesterday's craziness started hitting me at around mile 2 so that was slower, then at about 3.5 my foot started really hurting which made the last mile not so fun and lots slower than planned, avg. 7:33/mi - hill mile 8:00. (DST 78)

Warm up (.29 mi, 20p, 40c), then 'easy' Warm Springs 2.5 miler, ran w/ Ally, then Rob and Holt. After, ran down to soccer fields (.35) and did 5x100m barefoot striders w/ 100m jogs between, then ran back to elem. (DST 82.1)

**Bought new shoes!! Mizuno Alchemy 7, I love them so far - let's see how they hold up to a real run tomorrow! 

Met at the church by Millcreek, ran around it for a warm up (22p, 44c), then drove up to the top of Green Springs and ran all the way back down. Awesome run - shoes helped my foot feel lots better, really fun to run fast downhill and get my legs going. Good times :) 6:33/mi avg. (Alchemy 4.1)

Went on a way fun trail run up in Heber (there goes another pair of nice clean shoes), saw a couple of deer, got stung by some stinging nettle - yippee - and got lots of stickers in my socks/shoes. Basically had a party! The downhill miles were so steep that they were lots slower than the uphill ones! Foot was about the same as yesterday, painful at the start then better as I ran on it. Really great run - the hiking trail I ran on was so narrow that it felt like I was paving my own sometimes - I loved it! (Alchemy 10.2)

Going to BYU XC camp next week! Party!

Morning run at my house before I left for camp, out 2.25 mi toward AP loop and back, approx. 8:00/mi avg. (DST 86.6)

Morning: Supposed to be an easy run on the provo river trail (4.36 miles), but we kind of got carried away, so 7:07/mi avg. w/ 2 'fast' miles sub-7:00. (DST 91)

Afternoon: Ran up Provo canyon 1.5 and back, easy recovery run, 7:40/mi avg. (Alchemy 17.3)

AM: Trail run (3.89 mi) to Stewart Falls and back, really enjoyed it, saw some great scenery, but had another incident with stinging nettle. Frowny face. 9:37/mi avg. (Alchemy 21.2)

PM: Warmed up .73 mile, then did some speedplay/fartlek at Kiwanis Park. Ran 3 min hard, then 3 min jog, 2 hard, 2 jog and 1 hard, 1 jog. Ran a total of 1.9 miles during speedplay, then ran 1.02 miles cooldown around the park. (DST 94.7)
 

Hiked/ran Mt. Timpanogos, took about 2 hours to hike up it, running the flat parts (approx. a half mile), then sat around at Emerald lake for 15 minutes or so, then ran down it, walking on the extraordinarily rocky places to save our ankles. That wasn't too successful - I rolled my ankle pretty hard at one point and narrowly avoided taking a painful spill down the mountain. Good thing it was my invincible one - I just ran it off and it only got a bit swollen and sore later on. Overall an awesome run/hike with some amazing views. Shoes got even dirtier and are only a week old - ha! Take that! (Alchemy 28)

Morning run - on provo river trail again, meant to be an easy recovery day, but got carried away again, tee hee... First mile was 7:42, then as my legs started feeling more like legs I sped up lots, next miles were 6:58, 6:57 and 6:24! Fun run to end a great XC camp. I learned lots in our clinics and had a great time running with some amazing runners! I am now looking forward to getting more/better sleep in my own bed. (DST 98.8)

Morning run in Brian Head, I think that I'm getting more used to the altitude, times were lots better than last time that I ran there (2 weeks ago), 8:57/mi avg. Ran with a dog for a mile - it was kinda like chasing me, but running along side - it was actually pretty fun! Really good run yay! (Alchemy 35.1)

My foot this week has been not the best, the days that I've iced it it's felt lots better, so I need to remember to do that after I run. Also, I'm not sure that the stassburg sock is making it any better - it seems to be worse the mornings after I wear it. It is getting slowly better with my new shoes and icing it, so that is very nice.

XC practice again!! .25 warmup, 40c, 10p and agilites. We ran from the elem around in Green Springs and back, 5.42 miles. My first mile I was having a good time going lots fast, so it was 6:50, tee hee. Then I settled into a more reasonable pace, avg. 7:35. Foot was better for the most part than all of last week, so I'm hoping that by next week or so it'll be pretty much back to normal. In all my time in the balmy weather in Provo, I've gotten soft - I could hardly handle how hot out it was already! Sad day. (DST 104.5)

Later (7pm or so) it started raining, so I decided to go run again just before dinner. I was very angry that it stopped about 3 minutes into my run. But I clocked this loop by my house that I was hoping would be 4, but ended up being 4.72. When I finished, I noticed that my right ankle is a bit swollen and bruised from rolling it last week. Woo hoo. Not the greatest of runs, but all right for it being pretty hilly, windy and muggy. And not rainy. (Angry face.) Avg. 7:45/mi (Alchemy 39.8)

Ran Warm Springs out-and-back (2.5), out we ran as a team run, so it was quite slow (but fun to flank the road with all us girls :) ), then all my bottled up energy got let loose on the way back and I ran avg. 6:50/mi back to the grass field. Then 6x100m barefoot striders w/100m jogs between. After that we played Ultimate, but the teams were quite uneven (in the other team's favor, sadly) so we totally got pwned. We managed to score once though! Then back to the elem. (DST 107.3)

Holey bovines it's August already. I won't say it, but s****l is coming way too fast!! Aargh!

I finally increased my pushups/crunches from 20/40 to 22/44 - I'm going to try to make it to 50/100 by increasing by 1 more pushup/2 more crunches per day, we'll see how that goes. Wow, today is a day for tangents... anyway, we warmed up and all, then we ran to the Firestation and did some hills. I did 6 of them: times were 56, 54, 56, 53, 48 and 49 seconds. I haven't done repeat hills since track, so it took a couple to really get into it. On the way back, I ran with Haley and Ashleigh. I got a pretty crazy workout by pulling some extra weight back to the elem! :) (Alchemy 43.6)

It rained again, so I hurried to get out and run in it and, like last time, it stopped 2 minutes into my run. That is not fair. I think that the rain hates me. : ( Other than that, it was a quite nice 5-miler, foot wasn't so happy, but w.t.f., I'm sick of caring about it. I was afraid I'd be sore from hills, but I felt pretty good, 7:35/mi avg. (DST 112.3)

(23/46) Wash pkwy '5-miler' ran it mostly w/Jac, 7:41/mi avg, back of left knee hurt, other than that quite a good recovery run and foot was fine. (Alchemy 47.2)

Evening club run, wanted to go 5-6, but my knee was killing me - I went out 2.5 to make my run 5, but I stopped a few times on the way back. Also my guts were heaving lots the last half . Yuk. Basically one of the worst runs that I've ever done. Angry face. Avg. 7:21/mi on the way out, way way slow on the way back, total run avg. 9:02/mi. (DST 117.4)

Iced foot and knee before run, then met up in BH for our friday run, (24/48) ran out toward the strip to 'closet creations' and back. Knee hurt the whole time, foot only hurt for a little while and was good. It wasn't hard at all breathing and muscle wise, so that was a plus. (Always look on the bright side of life - listen to the song! http://www.mwscomp.com/sounds/mp3/brghtsd.mp3) : ) Avg. 7:44/mi. (Alchemy 53.4)

Today, I decided that since my knee's been hurting since Thurs. to take a break this weekend. However, I am a complete idiot and played some very intense indoor soccer for an hour and a half with my crazy brothers friends (2 on 3 as well). So this 'rest' day was basically wasted. Ruth = Total Dimwit. I guess I did do a lot of sprinting during the games, so I'll add a mile to my mileage. (DST 118.4)

AM XC practice (26, 52), ran to the Firestation hill, then ran 7 of them: 54, 53, 51, 50, 49, 47, 48. Was happy that most were negative splits, but I wish I'd given it that last bit on the last hill where it went up. Shucks. Overall, good workout on the hills, thought I think I still could push more on the first couple when I'm just getting going on them. (Alchemy 62.6)

PM XC practice, backwards DI loop with extra loopiness to make it 2 miles, legs pretty tired, but an alright run altogether. Heat wasn't bad at all. No watch, but I'm guessing around 7:45/mi avg. Then played indoor soccer for an hour, boy am I exhausted. (DST 124.1)
 

AM XC, (27, 54 - man it was hard this morning - yuk), then easy Tortoise fence run. I seem to have misplaced my watch, so I ran w/o it, which was probably good so I didn't have the urge to go fast, since my legs were totally sore and tired from all of yesterday's craziness. I think that my knee hurts worst when I have too many hard runs in a row, so I'll try to back off more often so it doesn't kill me anymore. Ran with Jeff for most of it, really nice relaxing recovery run. (Alchemy 67.1)

PM XC, ran to Wells Fargo and back, I was feeling AWESOME and it wasn't too hot out, so I just got into a nice smooth rhythm and just went with it, didn't have my watch still, so I don't know how fast it was, but it felt great. (DST 126.6)

I'm pretty pumped for the race tomorrow, don't want to get my hopes up too high, but I'd like to get around 19:00... maybe get in the 18:00's... but I'll just go and see what happens.

(AM) Got out and ran a couple loops around the park by my house just to get my legs moving, they were kind of stiff but not awful, felt good to get going in the morning. (Alchemy 68.3)

Kinda sucked that we warmed up early for the race thinking that girls were first, but after warming up the second time (each about a half mile), we ran the race. Course was pretty hard: long grass, windy, soggy grass places and a couple of intense hills, but overall it was a good first race of the season. Was pretty tough, I got worn out faster than I thought I should, but it'll only get better from here on out! Last year's time there was 21:15, whereas this year I ran 1:46 faster, so that was a great improvement. I kind of have a goal to keep all my times at most under 20:00 this season, so this was a good start to that. And my old racing flats definitely need retiring... they are so dead and killed my feet. And I won by lots! Yippee! (DST 127.6)

XC, (28, 54) at HS finally, grass loop warmup, then Ultimate Frisbee. (Alchemy 68.8)

Evening run, ran pretty easy out on AZ strip for a out-and-back 6-miler, felt good to run by myself and just relax. On way out I felt great, but the way back I was feeling pretty fatigued, probably just leftovers from the hard race yesterday. Avg. 8:08/mi (Alchemy 74.9)

My alarm didn't go off this morning, so I barely made it to the race in time to register and warm up for the race, only got in a .65 mile warm up and didn't get much stretching for my sore muscles. Course was really quite flat and easy, (good thing, too - otherwise I probably would've died) just took off at a reasonable pace and held onto it, mile splits were 6:17, 6:25 and 5:59. Probably could've raced it harder, but it was a good race and fun to win!

Then after the race, I ran the course again w/ Big Willy just for some more mileage. My hammies are very very sore (like they weren't already. ha ha ha). (DST 131.3)

XC and such (29, 58), 8 am is way too hot out already. Ran Foremaster, started out with Jeff, then mostly ran by myself the rest of the time.  Felt way sluggish today, legs were so heavy and it took way too much effort to have run avg. 8:05/mi for the run, with most miles either (downhill) 7:30 or (flat/uphill) 8:30. Not so great today, but what the hey - I'M GOING TO VEGAS! (Alchemy 75.4)

Woke up way too early to go run before school, out to the Stake Center and back. 8:16, 7:55, 7:44 miles. Felt ok, kinda tired. (DST 140.4)

Afternoon practice after school, (30, 60 - yeah!!!) warmed up and talked to Holt morning runs and about goals for the team - we think we can do really well if we can get a few specific people to come out and work hard at it! Yay! Ran reasonably easy Chuck-a-rama 4 miler, way hot, but compared to yesterdays crap-for-crap run it was great. 7:53/mi avg. (Alchemy 83.3)