Redemption

Lake to Lake Relay: First leg- (mostly downhill, rolling hills on bike path) Distance 5.20 miles @ 5:30 pace. Splits were 5:34, 5:33, 5:24, 5:27, 5:32, .2 miles in :50. Somewhere in there my GPS watch claims I ran a 16:54 5k, so that was probably the best Tempo run I've had in a long time. Legs felt good. Total time- 28:21

Second leg- (Mostly uphill, mostly on dirt trail) Dirty Climber leg (the hardest). This one hurt REALLY bad. My legs were on fire. Distance 5.82 miles @ 6:10 pace. Splits were 6:08, 6:29, 6:14, 5:53, 6:09, .82 miles in 4:46. Total Time- 35:38

A lot of warming up and cooling down in between legs. As well as some easy jogging that afternoon for a 15 mile total.

11 miles from the high school to my house. I'm not sure what pace I went, because my watch died, but it was very easy. 4 more miles with my Dad easy after.

I have been really slacking on my strength training lately. I have been struggling as I have both high school and Dixie College night and online classes, I have been having I hard time getting my assignments in on time. So I have finally decided that I will just have to get up early and do my strength training in the morning :( Ha! It'll probably be good for me to not wake up 5 minutes before I need to head off for school.

Ha! Today I made the mistake of eating taco bell (first mistake) right before practice (second mistake)...let's just say it didn't go very well. We did pyramid intervals again like last week. (800-600-400-200-400-800). Afterwards we did a nice long cool down, and I could barely even shuffle through it, my stomach hurt really bad.

3 mile fartlek run (3:00 easy, :30 sprint), and then did finishes again. We did 1*1000 and 2*800. I did the 1000m a bit slower than last week (2:57) but the 800s were a lot faster: 2:18 and 2:15. Finishes are where you run at approximately 2 mile pace, and then sprint the last 150m. Afterwards we did a nice 2 mile cooldown. When I got home I ran a bit with my Dad as well. I paced him to a new mile PR!

So yesterday after practice I was talking to one of my teammates. I told him I wanted to break the school record this year in the 800m, and he didn't think I could (he told me I wasn't an 800 runner...ha! I had to prove him wrong.) So I asked him if I ran a 1:59 800m in practice the next day (today) if he would believe me, and he said he would. So I talked to coach about it and he set up a time trial for me to do and got the team to cheer me on. I also asked Truman if he would pace me for the first lap, and he agreed. I went out the first lap perfectly :58   seconds. Then the second lap went perfect as well, and I felt great right up to the end. I came through in a new PR of 1:59.5 ! Ha I was so happy, and David came up and hugged me afterwards and was like "okay I believe you now". Coach was super excited because he didn't really think I would do it either. Today is a good day :) School record...watch out :) After the time trial I did a 4 mile jog but my hamstring started to act a little funny so I turned back early.

So today I am embarked on a 10 day trip to Washington DC. Well I went with a friend and his family and lets just say they did not understand my running needs :) Ha! It was a fun trip, but I didn't have time to run. We would wake up very early and then get back very late everyday, and then we would eat dinner so I would have to run right after eating (which doesn't work well for me) Or else I had to just not eat dinner so I could get a good run in. I tried hard to stay into shape and ran and exercised when I could. After the time trial on Thursday I must have somewhat did something to my hamstring so I took the weekend off to heal it.

Resting hamstring, lots of walking though as we toured through DC

Hamstring still felt a little off so just did easy 2 miles

Easy 4 miles felt very sick (ran right after eating)

1.5 mile warmup,1 mile @ 5:00, .5 mile jog, 1 mile @ 5:00, .5 mile jog, .5 mile @ 2:30, .5 mile jog, .5 mile @ 2:30 .5 mile jog, .5 mile @ 2:30, .5 mile jog, 3*200m hill sprints @ 15 % incline on treadmill, 1 mile cooldown

Tough day wasn't able to do much :( This trip is exhausting!

8 mile progressive run, starting at 7 mph going to 12 mph

10 miles @ 6:45 pace. Which I am very proud of because it was the longest run I had ever done on a treadmill! I hate treadmills...

Long travel day woke up at 4 am and flew to Salt lake, plane got delayed, flew to cedar, drove home got home at 7:30, ate dinner, and mustered an easy mile and some fast sprints. I am very upset I didn't do more I was just very exhausted from the traveling, for me it was much later at night because of the time change. I am so very excited to get to start training with the team again! And not have to run on the treadmill everyday. Treadmills suck.

Well after a bad week of training on vacation and a bit of weight gain. I am back to training with the team. It feels good to be home! Today was not a very tough one. I started out with a 2.5 mile warmup, then got started on the 3*3*300's (three sets of three) It was kind of windy, but it didn't seem to affect the times too much. I ran :52, :49, :49, :49, :49, :51, :49, :49, :45. We had 100m jog between reps, and 400m jog between sets. Good workout. It was supposed to be at mile pace, but I was feeling really good so I went a tad faster. Afterwards we did 4*100m strides, and finished with a 5.5 mile cooldown.

Chest/Triceps strength training.

Today was another finishes workout. We did the team warmup, and then we started with a 3 mile progressive run. Then afterwards It said 6-8*400m finishes. Which means run somewhere between 1 and 2 mile pace and then start accelarating the last 150m until you hit the last 100m and full out sprint. So everytime I would go through around :36 seconds for the first 200m and then hit :30 the last 200m for a 1:06. We decided to be tough and do 8 400s which was a good decision. I ran 1:07, 1:06, 1:06, 1:06, 1:06, 1:24 (I was helping out a teammate), 1:05, :58.0 (the last one I wanted to go hard). Great workout, I felt good the entire time :) We finished with 4*100m strides, and a 2 mile cooldown.

1.5 miles easy with my dad.

Shoulder/Biceps strength training

Well me and coach decide to have me "run through" the meet tomorrow. Which means to not rest for it and just continue training as usual. So we are taking this first meet as more of a time trial. I am going to do all of the distance race as well as the medley (1600, medley 800, 3200, 800m) It will be a tough schedule on some pretty tired legs, but it will be good training for me as I prepare for the rest of the season. My goal is simply to just PR in every race from last year. I would like to run: 4:29, 1:59 split, 9:57 (or faster), 1:59. I think they are times that I am definitely physically fit to do, but that will be challenging. I will then use these times as a starting point to work off of for the rest of the season. Today we started with a 2 mile warmup, ran 4*200m with the first to relaxed :28, :28, and the last two all out :24 high, :25. My legs felt pretty heavy but that 3rd 200 was one of my fastest ever, so I guess I am still doing alright. Afterwards I finished with a 7 mile run. Legs felt heavy and tired, but I am still excited for tomorrow.

1600m- Jeez this meet did not go as well as I had hoped. It is alright though, it was good training and will set me up well for the 16 and 8 next week at Pine View. Race was okay. I was just so tired.

Medley- This was fun me and Truman (running the 400 and 800) helped qualify a couple of Freshmen for state for their first time. They were super excited when they found out :) Truman tore it up with a 51.9 split in his 400 right after his open 400 race! My split was a 2:03.

3200m- So I know I shouldn't make excuses, but...here it goes. So after a tough week of training, and two sub ideal races yesterday, I quickly rushed over to the DSU testing center to take my Political Science Exam. I studied really hard for it and expected to do well. Anyways I had until 10 to finish it. So when I arrived to the testing center just before nine I was confident I had plenty of time to complete it. Well I sat down at the computer and raised my hand for the test proctor to put in the password. Well as he was putting in the password the test automatically shut off. I guess I had to have started it before nine pm or else it does not allow me to take it. So then I had to e-mail my teacher and tell that I was irresponsible and blah, blah, blah, so that he would let me reschedule...not a good day. I got home late and immediately fell asleep. The next morning I refused to wake up, but my mom (knowing what's best) forced me to wake up and get to the meet. :) I was not in the mood to get my but kicked in another race. Anyways long story short not a very good race/meet/weekend. So there is my long stupid excuse for why I kind of did terrible.

800m- 2:08. :( However my teammates Jesse and David did awesome, and ran huge PR's!
)

2 mile warmup, 8.5 mile run (trail), 1.5 cooldown later in the day.

2 mile warmup, 6 mile hard fartlek, 17-16-15-14-14-15-16-17 second 100m repeats, 2 mile cooldown.

1.5 mile warmup, 4*200m, 2*1000m finishes w/stairs, 3.5 mile run.

1.5 mile warmup, 8:00 easy-4:00 hard-8:00 easy-1:00 hard-8:00 easy, 1 mile cooldown

1600m- Jeez my 1600 is just not seeming to click for me yet  this year. However I did run 16 seconds faster than I did here last year...so I can't complain about that! I just didn't have much fight in me :( I've been feeling kind of worn/burned/tired out lately, so hopefully that'll pass. I look forward to redemption at desert hills! :)

800m- I was really hoping to run a 1:57, but I guess today was just not the day to do it, which is definitely alright. I ran a PR so I can't complain right? I have much I can work on. First of all I definitely did not plan on negative splitting (usually not the best thing to do in an 800) Ha! I was actually hoping to go through my first lap in a high :57. Instead I caught up in the pack and came through right at 1:00. I had to spend the entire second lap running most of it in the 2nd or 3rd lane trying to make up for lost ground. I was definitely very pleased with how I ended up though. I just know I could have gotten that 1:57 without the tactical error. Just more room for improvement I guess. Fun race! I really enjoy running the 800m! 13 seconds faster than I ran the 800m last year at this race!

15 miles easy/moderate, 6*200m @ 800m pace w/light jogging in between.