Well I didn't think I'd make it this far....

Day of rest, Happy New Year everyone!

For track practice today we warmed up around the East block. Then we went into the halls for warm up drills. After those we went over to the wrestling room so everyone could try some long and high jump stuff. That was fun. I turned out to not be half bad. Anyway after that the groups divided to do their stuff. The distance group went down to Liberty Park to do 3 X 800. I was hoping the workout would be relatively flat today and it was, except for the run to and from Liberty. At least we hit our mileage right before the big hill by East so we got to walk up it:) My times went 2:35, 2:37, and 2:39 so I gained two seconds on each. Since I am just getting back to running and speed, I didn't worry about the few seconds.

This workout was not as hard as I thought it would be as soon as I heard about it. I actually felt pretty okay. My calves were super tight, especially my left calf. Right at the base of the big hill they started to really hurt, but that's when we started walking.

Later after I got home, I rolled out my calves really well and rubbed them with icy hot afterwards. I also did my core, squats, and lunges right before bed. For now I am just doing three sets of 20 crunches, 10 push-ups, 30 squats, and 20 lunges. I will increase the number of reps of each periodically.

http://connect.garmin.com/activity/139005305

For warm up today we ran up to the track from the school and did 2 laps. Then we did a bunch of drills and dynamic stretching and the distance went for a run. We ran from the track to Legacy Bridge, then up through the U Campus and to Red Butte gate. On the way up we pushed a bit, it was on the way down that we really let go. Bill kept telling me to take shorter steps to have faster turn over. Apparently I failed because I could hear him still yelling to take smaller steps as natalie and I pulled away from him on the run. We were at about a 5:18 pace for the last half mile of the run. Once back at the track we reassembled and ran down to the school together which put us at 7.5 for the day. 

 I felt good today, just my calves were tight again. Particularly the left, again. The fast pace on the way back felt really nice and I am finally starting to wake my body up again. Good job pushing today Nat!

While we were at the track waiting for the rest of the group we did core which meant I only had squats and lunges left to do. I got those done right before bed. 

http://connect.garmin.com/activity/139789441 

We started our warm up with a lap around the block, then we went into the weight room and did all of our core exercises. After that we went to the field and did some high jump stuff. Coaches Tim and other guy (I forgot his name) taught us a few of the techniques involved in hurdling. We had some epic wipe outs. I was reminded of why I am a distance runner. Anyway that took forever and we finished close to five. I had things to do so I only did 2, mainly because if I did more, I would be over mileage. I went out with Natalie on her 8 miles for 1 mile and came back. That leaves about 4-6 miles for tomorrow. 

Calves are tight, particularly the right, although slightly less today. I was really focusing on getting off my toes like Bill said, and it seemed to help a bit. Once home I did core, squats, and lunges before bed.

http://connect.garmin.com/activity/139789435 

I was busy today and I didn't get the chance to run until the late afternoon. I just did as much as I could without running in the dark too much and because it was getting colder fast. I ended up doing four which was perfect. I hit my goal this week which was 30-35. Next week I will hit 40-45. 

My small run yesterday really helped my calves. They were only a little sore today, and since I focused on landing correctly on my run, weren't too much tighter after my run. Looks like I found the solution to my problem. Before bed I did my core, squats, and lunges.

http://connect.garmin.com/activity/139789430 

No running, day of rest.

First ten miler of the indoor season... hooray I guess. After normal track drills and dynamic stretches the distance went on a run. Bill, Chris, Natalie, and I went for 10 miles to City Creek, then back up South Temple. We weaved around some streets once at the base of the big hill by East so that we hit 10 before it and we could walk up it.

The run went fine, we didn't really push but didn't take it easy. Tomorrow we will have a tough speed workout, so Bill said to not kill ourselves today. While on the run Bill talked to me a bit on landing correctly again, and my calves held up on the run just fine. They are just a bit sore now. We did squats and lunges during practice today so I just did my core at home, along with a bit of stretching. 

http://connect.garmin.com/activity/140475111 

Today we had the first speed workout of the track season. After our warm up lap around the east block, the distance rode up to the track. There we did one mile warm up, one mile speed changes, then we put on our flats. The workout was 1 mile repeat with 800 recovery, then 6 X 400 with equal recovery. I hit 5:18 for the mile and 73, 73, 73, 73, 72, and 70 for the 400's. Then we did a mile cool down to be at a total eight for the day. 

I thought this workout went well. I hit all the times I was expected to hit and I didn't really feel too tired.  This workout gave me a goal to reach for Saturday. I felt great and I hope that I can continue injury free like this the rest of high school. 

I was sore around the hips and inner thighs when I got home so I did a bit of stretching along with my core, lunges, and squats. (I think I am still sore from squats we did yesterday) 

http://connect.garmin.com/activity/140722766 

After the traditional lap around the East block warm up and some drills in the hall, the distance went on a run. This was more of a recovery from our speed workout yesterday. We needed eight miles so we went up 900S to Foothill, then south on Foothill until we turned west on Stringham Ave. After Stringham ended we followed Parleys down 2100 S to 1300 E, then back to East. 

Overall a boring run. Not much was said and we ran right on the sidewalk the entire time. Plus I was feeling a bit tired from our speed yesterday. I will make sure to get as much sleep as possible today. Other than being a bit tired, I felt fine. I did core, lunges, and squats at home. 

http://connect.garmin.com/activity/141710698 

For warm up we did the usual lap around the East block, then did drills and dynamic stretches. Then the groups separated and distance went for a run. We ran down to Fairmont, did ten strides, then down and over to Liberty, around the park, and back up 900 S to East. We took a detour on 800 S from 700 E to 900 E because one of the lights was red, which was perfect if not we would have been short. Natalie, Chris, and I decided to walk up the East hill, however, and Bill just ran up it because he was pressed for time. Once back at the school we added what we needed to hit 8.

I felt good on this run, better than yesterday. I got a good nights sleep in, so that might have helped. Once home I did core, squats, and lunges. The soreness I have around the hips is slowly wearing off; I think the squats and lunges help.

http://connect.garmin.com/activity/141710688 

Warm up lap around the East block, then drills and dynamic stretches. Since it is the day before a race, today was a very light day. We just jogged to the track and two laps at the track for warm up, then one mile of speed changes, then two laps and back to the school for cool down. Total was 3 miles.

I feel good, I just hope I can race well tomorrow! I did core, lunges, and squats at home. 

http://connect.garmin.com/activity/141710680 

Upon arrival at BYU I waited for some other people to arrive so I could warm up. After the group was together, I did 7 laps warm up, with is about 1.5 miles. After that I took about a twenty minute break of just stretching and moving around the track cheering for people, then I went outside for a warm up because I could no longer use the track. I figure since I was out warming up for about 12 minutes, taking into consideration a stopped once or twice to stretch and also a few speed changes, I got about another 1.5 in. (my garmin took too long to get satellite so I just shut it off.) Then after waiting an eternity to be seeded and for my race to start, I got to the line.

This was probably my most poorly executed race yet. I had noticed that all the other heats were going out super fast, so I made sure I was mentally prepared enough to stay with the group. Well I over shot it and let adrenaline take me. After 100 meters I was 10 meters ahead of everyone. Stupid. Stupid. Stupid. And from then on it just went downhill. Since I went out so fast I died and ended up way off what I wanted to run. My splits were terrible. If I had paced myself I could have broken five easily, seeing as there was a difference of 10 seconds from my first to my second lap. Oh well. Better for me to screw up this race than region. Next race I will make sure to go with the group and not let myself get carried away.

For cool down Bill, Natalie, Chris, Abigail, and I ran around the campus. I went to four and then headed home.  Later that night I did my core, squats, and lunges. Also, my link only has my cool down, seeing as that was the only time I was patient enough for it to get satellite.

http://connect.garmin.com/activity/141710674 

Day of rest so no running, and boy did I need it. I made sure to get a large amount of sleep, something I have not gotten this past whole week. Ah, 12 hours of sleep reminds me of summer <3

Today is Martin Luther King Jr Day, so we didn't have school. I met Bill, Natalie, Abigail, and Sarah Sargent out on the River Trail on 53rd S. We needed 12 today so we headed north on the trail 5 miles and back, then did a two mile loop once we got back to the starting point heading south.

I felt great for the first 8 miles. After that I started to feel that long-run tiredness. I could really feel my hips were tight. Our pace was pretty good on this run, a 7:33, considering that it was covered with snow the entire time and our feet slip a little on every step. Plus the fact that it is 12 miles. I stayed surprisingly warm the entire run, for running on snow, and didn't feel cold until mile 12 when it got colder all of a sudden.

I am glad to get this run out of the way, and ecstatic that there was no school today and I could go home and rest! Right after we finished we did a few drills, high knees, butt kicks, lunges, and calf and heel walks. I could barely do any of those. Particularly high knees and butt kicks. I stretched once I got home and will do core, squats, and lunges later in the day.

http://connect.garmin.com/activity/142330307 

I felt like crap after yesterday's workout, plus I had to study for finals tomorrow, so I didn't go to workout, or have time to run on my own. It was a good day of rest for me.

After track practice the distance went off to Sugarhouse Park for a fartlek workout. The workout was 5 on, 3 off, 4 on, 3 off, 3on, 3 off, 2 on, 2 off, 1 on, 1 off. I got two laps and a little extra in that time. I had broken away from Natalie and Bill so I just headed back to the school. I was at 8 for the day.

This link is just for the fartlek: http://connect.garmin.com/activity/143078013 

Since today is the day before a race, distance went up to the track to do one mile warm up, two miles speed changes, then one mile cool down.

http://connect.garmin.com/activity/145776483 

I carpooled up to Weber State with Natalie. Once there I did about 2 miles warm up, then put on my flats and waited to be seeded. After I was seeded, I went off to do strides while waiting for the other heats of boys two miles to go by. When the gun goes off I made sure to hold back from getting up with the leaders, seeing as the race before I went out way, way too fast. A half mile into the race I moved up to second trailing a Star Valley kid. I stayed behind him the rest of the way and with a half mile left I tried to make a move and pass him, but when I did he just sped up so I decided to hold off until the last couple laps. I should have passed him earlier in the race instead of settling behind him. I finished second with a time of around 11:15, I don't know my exact time.

Day or rest.

Today we decided to meet at the Oval at 7 because it wouldn't be open to runners until at least 5. Once we were there we did one mile warm up and one mile speed changes, then changed shoes to start the speed workout. We did 5X1000 with a slow recovery back to the start of the 1000. I should have updated this blog the day of instead of a month later because I can't quite remember my splits. We were running them at 2 mile pace so I believe I was supposed to hit 3:25's. I remember I hit all of them below pace, and I think I ran the majority of them under 3:20. Oh well, I have promised myself I will update the blog everyday now. After that we did 12 laps cool down for 10.5.

Today distance did a long run. We went to City Creek the usual way, went a mile out and back at City Creek, then came back along South Temple. 

http://connect.garmin.com/activity/145776385 

Since we have a race tomorrow we did a smaller run. We were planning on doing a Sugarhouse looping back to Sunnyside, but instead we went to Parkway St right after Sugarhouse Park and avoided all the mud in the Park, as well as getting closer to the mileage we needed. 

http://connect.garmin.com/activity/145776342 

Today was the Oval Distance Challenge so we headed over to the Oval after school. I got in 4 miles warm up, I think, then put on my flats and headed over to the start where they would seed us. This entire race was one big blur, but all I remember was I didn't do too well. I was hoping to break 5:00 but ended up with a 5:07. After that I got 2 miles cool down and I think I was at 7 for the day. Afterwards I went home.

Flag Pole to Flag Pole run. Race tomorrow!

http://connect.garmin.com/activity/145776312 

After arriving and getting all the registration stuff done, we started the warm up. We ran the full course plus the trip back to the parking lot which put us at 3.5. I barely had time to put on my flats and get to the line. I didn't have time to do any strides. The race started and I was in the lead group. The field quickly spread out and I identified the people who I thought I would push the race with. Since I am updating this about two weeks later I don't remember all the details, but I felt okay until the turn around, where I crashed. I fell behind the guys I was trying to stick on and at one point was doing a 7:00 pace. But I did pick up my pace and managed to finish with an okay time. I averaged 5:40's. I wish I wouldn't have crashed the way I did, but will make it a point in the next race to pace myself better and fight to stick on people longer.

Here is the link for the race: http://connect.garmin.com/activity/145776283 

Day of rest.

Today we went to the oval right after school , so it was nice getting home earlier. We did two mile outside for warm up, then a lap inside followed by four laps of speed changes. Our speed workout today was one timed mile, then 10X200 with a half mile recovery after the mile and equal recovery on the 200's. I hit a 5:01 on the timed mile and between 30-32 on all the 200's, which was what I was supposed to hit. I was supposed to hit no slower than a 5:15 on the mile, so I did better than anticipated on that. Then we did 7 laps to be at 10 for the day. Overall a good speed workout. 

After track stuff distance went for a long run. We went up Sunnyside to do the Thunderbird/Flagpole run, then took the trail at the flagpole through Tanner Park, then went down to Claybourne Ave, turned onto 2700 S, then took 1700 E all the way to 2100 S, then down to 1300 E all the way back to the school. 

http://connect.garmin.com/activity/148889336