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

Today after track stuff. distance went for a run. We went along 1300 E to the cemetery, did one lap in there, then headed up 500 S and hopped on the normal fire station run. I went out along 11th Ave until I hit 5 miles, which was at about F street. Then I turned back and followed the same route. I pushed this run on my own, at Bill's inclination. I brought my average form an 8:05 at mile three, to a 7:03. First run I have pushed in a long time. 

http://connect.garmin.com/activity/154254469 

Since there was no school today, the distance group met up at the oval at 10 am. Once we got there we did four laps warm up, then stretched which really helped me, then we did another four laps warm up, followed by four laps speed changes, then one lap recovery. Then we changed shoes and started the workout. The workout was 1 mile at two mile pace with two laps recovery, then two sets of 4 X 400 at mile pace, with two laps recovery in between sets. I hit 5:16 for the mile, when I was supposed to hit 5:10 to 5:15. I didn't reset my Garmin at the start, I only hit lap, so I couldn't see my time as I was running. I based it off of feel, and I was pretty close to my actual target. Then after two laps recovery we started the 400's. I hit 69, 68, 69, 68, then two laps recovery, then 68, 69, 68, 69. I am happy with this workout because I was very consistent and I pushed myself to get those times. Running fast speed at the end of a high mileage week is not exactly my favorite, nor is it any form of easy by any means. My legs felt really heavy on that last stretch of the last 400; I had to push hard to get the time I did. I was wiped out after this workout. Then we did 7 laps cool down to be at ten for the day and headed home. 

This link is only for times since my Garmin doesn't get satellite inside the oval. http://connect.garmin.com/activity/154254461

Today I met up with the distance group and Kiley for a run at Highland at 8am. Minus Natalie because she needed to be done really early. It was a calm run, and I honestly enjoyed it. It's hard to believe I have come so far with running as to enjoy it. Especially with a high mileage week like this one. I felt surprisingly good today. Even my shins I could barely feel. We did a modified version of the cemetery run. First we went up 2100 S, then south along 2100 E and eventually onto 2000 E and finally down 3300 S and into the cemetery. One lap in there and then back down to 1700 E and around this one small block and back onto 3150 S. From there we went back to Highland drive and eventually 1300 E, made a small detour around Alden to add mileage, and went then went around the park to the West entrance and did a lap on the road, exiting on the Northeast corner and back to the parking lot where we hit exactly eight.  Overall a nice, easy run. I feel surprisingly good for a sixty mile week. 

http://connect.garmin.com/activity/154553960 

Day of rest.

Once track started we did 2 laps warm up, then our stretching circle, followed by all of our drills. Then once we split into groups the distance went down to Liberty Park for a tempo run. We were to start our 6 mile tempo at the normal starting line, and it was a little more than 4 laps around the sidewalk. The first mile or so I felt great and hit a little fast of what I was supposed to hit. My goal pace with between a 5:55 and a 6:00 pace. The next 3 miles progressively got harder and I slipped to just over a 6:00 pace. For the last mile or so I pushed to keep my pace at a 6:00. I didn't reset my Garmin so my splits are messed up, but I averaged them and I was at about a 6:02 pace, so I was pretty close to my goal. Then we ran back up to the school and got to 12.5 for the day.

http://connect.garmin.com/activity/155367920 

Today was ACT Test Day so no one had school except for juniors. After that lovely 3.5 hour test, I got to go home and take a nap before practice at 3, which was at the Oval. Once everyone had arrived we got started. We did four laps, then stopped and stretched, then did another four laps warm up, then four laps speed changes, then one more lap after that. After our warm up we changed shoes and began our speed workout. 2 X 800, then 2 sets of 5 X 300 with one lap recovery in between sets. I was to hit between 2:23 and 2:25 for the 800's, and I came in at 2:22 and 2:23. After the 800's I was feeling good. I felt that I had pushed some, but still had it in me to push through the rest of the workout. Then we started the 300's. I was to hit 50ish and I came in at 50, 51, 50, 50, 50 then our lap recovery, then 50, 50, 49, 49, 49. I really felt those three hundreds. My legs weren't tired, but I did have to push on the second set to keep my times. I managed to push the last three under 50 which was good. After that we did like 6 or 7 laps cool down to be at 10 for the day.

Today after track drills the distance went for a long run. First we went up to 1900 E along Sunnyside towards Natalie's house, where we swung by to pick her up so she could join us for our run. Then we worked our way down to Sugarhouse Park on 1500 E and ran the part of the outside loop around Sizzler to get us to 1700 E and onto the Cemetery Run. We continued along the run until we hit 6 miles, which was by Chadwick, then headed back the same way to the track and hit 12.5 miles, to put us at 13 for the day.

My Garmin died on the way there but here is part of the run. http://connect.garmin.com/activity/156564652 

Today at track we did a medley race. We were split into boys and girls, then divided into teams of four. Then we did a 4X400, 4X200, then a double 4X100. That was fun. Afterwards the distance went to Sugarhouse Park for a hill workout. We ran over along 1300 E, then went up to the first road entrance and followed the road lap around to the hill where we play Blackjack over the summer. We did the hill 4 times, then jogged over to the second hill which is the first hill on the state course right by Highland., and did that hill four times as well. Then we ran the rest of the road lap to 1500 E and everyone went for another road lap, but I took a potty break at the Arby's and then ran the lap backwards until I saw the group. Then we ran along 1500 E back to the track. I was .4 behind so I just added at the track until I was at 8.5, which would put me at 10 for the day including the warm up and medley we did. 

http://connect.garmin.com/activity/156564627 

Today we had our first speed workout of the season at our own track. After track stuff, we did a mile warm up and mile speed changes, then began our second speed workout of the week. It was 2 sets of an 800, 600, 400, 300, 200 ladder. The 800 and 600 were at mile pace, and the rest were at 800 pace. I was supposed to hit 2:25 800's, 1:50 600's, 1:08 400's, :50 300's, and :34 200's. My times went like this: 2:20, 1:46, 1:06, :49, :33, then 2:22, 1:48, 1:06, :49, :32. This was a tough workout. I felt I had no legs on the 800 of the second set. I had to really push to get the time I did. The rest of the set was no walk in the park either. Nonetheless I am happy with this workout. I pushed and achieved my goal times. Once again I have realized how hard speed is at the end of a high mileage week. After we were joined by Ben Saarel for a 1.5 mile cool down to Sunnyside Park and back. This has most definitely been the hardest week of training of my life.... yay?

Everyone is a different places in their mileage right now so we didn't all meet for a run since some people needed little mileage to get to 65. I needed 9.5 so I met Bill and Chris at the River Trail on 5300 S. Whenever I go there I always seem to forget my Garmin for some reason, which is really annoying. I realized how much I have come to depend on my Garmin. Since neither Bill or I had a Garmin, I just did the 10  mile loop we usually do and went a half mile over my mileage. Based off of our total time we averaged 7:24 pace, so a solid run. Done for the week!!!

Today after helping move track equipment up to the track from the school, we finally got started. After track drills and stretching, the distance went for a run. We needed 10 for the day, so we did our adventure run backwards, and since Bill and Natalie were behind me I didn't know we were supposed to go up Red Butte trail, so I added a lap in Sunnyside Park, then got back to the track and did grass laps to get to 9.5. After one grass lap I saw Bill and told him my achilles had been hurting, so he told me to get to 9.5 doing track laps to not aggravate it. After I hit 9.5 I did 2X300. Bill said these were just to open up. The wind on the backstretch made it hard to get around the curb, and I felt like I was moving backwards, but I finished in a 47 and 48 so I was moving. Felt stiff and discoordinated the whole run. My achilles was hurting so I will ice that today and hope it goes away. 

http://connect.garmin.com/activity/159363985 

After a bunch of track stuff distance went for an 8 mile loop to Sugarhouse, 2 grass laps, and back. We were at 10 for the day.

http://connect.garmin.com/activity/159363961 

Today were time trials for the team/speed workout for distance. After a mile warm up and mile speed changes, we lined up for the mile. I was supposed to0 hit a 5:10 I think. We ran the first lap too slow, and at the half I was a little behind, so I had to move the second half to make up for it. I ended up with a 5:12. After that came the 800. Bill told me to hit a 2:20-ish. I did just that and ended with a 2:20. After that the 400 runners started and the distance group began our 6X400. On the first one, a few other guys ran with us, and I stupidly just went with them thinking they would be on my pace. I was supposed to hit 68, but hit a 63 I believe. So on the rest of the 400's i made sure to be on pace, plus after the first one only the distance group was left. I can't remember exactly what the 400's were because I am updating this about 2 weeks later, but I do know they were all mostly 68's, with one or two 69's. After that we just cooled down to get 10 for the day.

http://connect.garmin.com/activity/159363947 

Today after track stuff we did 10 strides on the field, then went for a run. We were supposed to do the Red Butte run with some other stuff added on, but I got confused and ended up doing something completely different. I ended the day with 11.5.

http://connect.garmin.com/activity/159363929 

Today was a practice meet at East against Judge and Brighton. I raced the 1600 and the 800. I was second behind a Judge kid and finished in 4:50. In the 800 I was second to a Brighton kid and came in at 2:12. I was really happy with my races today. I PR'ed in both events and was dead tired to begin with. After wards we did however much cool down to be at 10 for the day.

http://connect.garmin.com/activity/159363916 

Today I met Bill, Abigail, and Susannah for 8.5 at Sugarhouse Park. Since there was a strong wind coming for the south, we decided to hop in Bill's car and go back to his house, then run to Sugarhouse Park which was almost exactly 8. It was a great idea, very nice to have the wind to your back the entire time. After we finished Bill needed 2 more miles so I let him borrow my Garmin for it. 

http://connect.garmin.com/activity/159363896 

Day of rest.

Since tomorrow the girls have the Davis Super Meet, we all did 2 miles warm up, 2 miles speed changes, then 2 miles cool down, but the guys had to go for a four mile run after wards since we don't race until Wednesday.

http://connect.garmin.com/activity/161609986 

Today at practice it was just the guys and one or two girls that didn't go to the Super Meet. We did a simple 2 mile warm up, 2 miles speed changes, then 2 miles cooldown, apart from the two laps before stretches.

http://connect.garmin.com/activity/161609957 

Today we drove up to Woods Cross for a tri meet there with Clearfield. I did two miles warm up then a mile speed changes, then did stretches and drills before putting on my spikes and getting to the line. When the gun went off I took the lead right away. I paced myself for about a 68 first lap, and ran a 67. After that lap I could see that I was already breaking away, so I knew I would be alone for this race. The rest of the race I just listened to what Bill told me and went when he said. It was nice in a way to be able to set the pace and push myself, but not competition means I could have run much faster. Oh well this is just a tri meet. I finished in 4:47 I believe, so a three second PR. Afterwards I kept moving until the 800 in the medley. After a few strides and drills before the race, I went to the line with the rest of the medley guys. Vuong and Rich were running the 200's, Sam was running the 400, and I was the 800. When I got the baton from Sam we were in third, but I pushed the 800 and caught a guy right before the line (like a stride before). Ran a 2:09 and was happy with that race as well. Three second PR for an 800, again. Then I cooled down to get 9 for the day and we headed back to East.

http://connect.garmin.com/activity/161609933

Since we have a race tomorrow down at Pineview, we did our traditional before race workout. 2 miles warm up, 2 miles speed changes, and 2 miles cool down. It was a hot one today! Hooray for summer!!

http://connect.garmin.com/activity/161609912 

This morning I went for a 2 miles shakeout run at 5 am like Bill said. Then the group going to St. George met up at 6 am and we headed down. We stopped at Ihop for some food, but other than that went straight to Pineview High. After arriving I did two miles warm up around the race area, then a mile of speed changes. After being seeded and given our stickers, I went down to the field and did strides and drills until my race. I was in the last heat, which meant the second fastest. When the heat before mine started I put on spikes and did a few final strides before getting to the line. I got out well enough, I was behind the people on the first curve. I was almost last after the first lap and it was a 66, which was still faster than I wanted to hit. During lap two I moved up and at the 800 I was in the middle of the pack. During lap three I fought to catch the lead group and was sort of successful. On the last lap I just gave it all I had and with about 300 to go a guy moved up to me and began pulling away. I tried to stick on him but couldn't muster up enough kick. I finished in 4:44 on my watch, and I was sure that my watch was slow because I stopped it two strides after the line, but somehow results said a high 4:45. I'm going to count my watch time because it seemed that everyone else's times were also slow. Then we went on a lovely 8 miles cool down in the blistering sun to be at 14 miles for the day.

http://connect.garmin.com/activity/161609896

http://connect.garmin.com/activity/161609879 

This morning I had to use all my strength to get out of bed. We got back very late from St. George last night and I got a total of 5 hours of sleep. After dragging myself over to East, I picked up my packet and race stuff, and got on the shuttle with Natalie to go up to the start of the Running of the Leopards 5k. There we got 2 miles warm up and squeezed into the front of the group at the line. While waiting for the start we did a few strides. After the gun went off the race went out fast, as usual. Of course there were all the soccer guys and East students who went out crazy fast, then literally stopped 0.1 into the race. I was flying out of the start, and there was one guy who slipped right in front of me and I stuck on him until Arapeen Dr, the first turn in the course and the first slight uphill. I noticed him slow down once the hill came, and I took the opportunity to pass him. I was ahead of him and managed to open a small gap all through Arapeen Dr and Wakara Way, but right at the turn onto Foothill, he slipped in front of me again and from there he pulled away on the downhill along Sunnyside. Along Sunnyside another guy caught up to me and started to pull away, but at one point he dropped something that was obviously important because he turned around to pick it up, and then continued on. When he picked it up I caught him again, and should have seized the opportunity to not let him get away, but he did eventually pull away. I fought the rest of the way onto the track and mustered up a kick to the finish. I finished third with a time of 15:51. I know this is a heavily aided course, but that time still made me really happy. I felt like I pushed myself and ran smart, not to mention that I have raced hard twice this week already and was exhausted going into the race. I have never broken 17:00 in a 5k, and now I have broken that and 16:00 as well :) Yay! 

After we stuck around for awards, got our ribbons, and Bill, Natalie, and I went for long cool down so we could each get as much as we needed to close out the week. I needed 8.25 for 60 this week. I forgot to include .25 on Wednesday's blog and now I am too lazy to change it, so I will just add the .25 here >:) After the cool down I had a DELICIOUS meal at Eggs in the City!! What a fantastic morning!!

http://connect.garmin.com/activity/161609860

http://connect.garmin.com/activity/161609853

http://connect.garmin.com/activity/161609839 

Teehee I just looked at the past two years results. I ran 18:54 last year, and a 23:23 my frosh year. I hope next year I can improve just as much as I have every year so far! 

This morning after about 40 minutes of self debate, I managed to get out of bed and out running. Of course I didn't have to run, but when I don't run on Sundays I always feel so horribly stiff on Mondays, so I decided to get back in the rhythm of doing my four miler every Sunday morning. 

http://connect.garmin.com/activity/161609822 

Today after warm up, stretches, and drills, we all went over to the field and did 2 sets of our traditional circuit, which consist of burpees, jumping jacks, squats, and mountain climbers. Then after that we divided into our groups. The distance group did our Avenues Hill Run. We run along 1300 E, began at Ust, then run North up the hill, and west along the Ave. We do that every street until we hit 11th ave. From there we ran over to the fire station and went back to the school along our normal Shriner's run. Once back to the school we were only at 7 for the day, so we did grass laps at the track until we hit 9 for the day.

http://connect.garmin.com/activity/162001312 

Today after track stuff, the groups broke apart. Distance was doing a speed workout. It was 3X1200 with one lap recovery in between, 6X200 with standing recovery. I was supposed to hit about 3:55 for the 1200's. I ended up with 3:55, 3:55, and 3:53. I was supposed to hit about 32's for the 200's, and I ended up with 33, 33, 33, 32, 32, 31. After that we did a the big Foothill loop and added whatever we needed at the track to get to 10 for the day. Today was a day of speed that I don't really remember, which means that it was not killer, but not easy. I know that for these 1200's I was hitting two mile pace, so that is why they didn't feel uncomfortable. 

http://connect.garmin.com/activity/163131707 

Today was a tri-meet at East against Cyrpus and Highland. I was only running the mile at this race, and the only instruction I received was to run a hard mile, keeping in mind that I had a Fartlek workout after my race. First the race. I got the traditional mile warm up and mile speed changes, then did a few strides before getting over to the line. The boy's and girl's mile were combined to move things along quicker. I got out well right off the line, but the rookies to control for the first 300 meters. I know that in order to run a consistent race, I have to feel like I am holding back the first lap. After they died off, I took the lead, right in front of Chris. I ran a 67 first lap, so still about a second faster than what I like. I don't remember what my 800 split was, but I remember thinking I was on pace for about 4:50. There was a strong headwind on the back stretch, which didn't help. I pushed the last two laps by myself and mustered up a small kick to the finish. I was pleased with the mile I ran. This race was really more like a fast speed workout than anything, and taking into account the wind and no competition, I did well. After that we immediately changed shoes and gathered the small group to go to Sunnyside for a Fartlek workout. The Fartlek was 10 sets of 90 sec on/90 sec off. We warmed up to the park, a loop, and back to the white tree. We ran the Fartlek around our traditional soccer field loop. Overall, this workout was tiring. I felt good the first four or so reps, then somewhere in the middle there I know I slowed down a bit, but towards the end I would focus on maintaining the "on" fast. After that we ran back down to the track and added there a bit to get to 10 for the day.

(Race) http://connect.garmin.com/activity/163131704 

(Fartlek) http://connect.garmin.com/activity/163131701 

Today after track stuff, I got the lovely surprise that we were doing a tempo run today. And for the cherry on top, at Liberty Park. We ran down the usual route to Liberty, straight to the fountain, then regrouped and ran over to the start line to begin our 6 mile tempo. Bill told me I could start at about a 7 min pace, and get progressively faster if I felt good. I ran with Natalie and Chris the whole time. Our mile times went like this: 6:49, 6:43, 6:42, 6:39, 6:31, and the last one we hit the finish before my Garmin hit mile six, but it says we were on 6:27 pace. I surprisingly felt okay for the speed we were going. The last time we did a tempo here, I felt terrible, so I guess my mind set was expecting something horrifying. It was actually no where near how I thought it would be. Afterwards we ran back up to the track and added a little there to make it to 11.

http://connect.garmin.com/activity/163131698 

Today I was going to get up and do a 2 mile shakeout in the morning, but I ended up getting to bed later than I would have liked because of homework, so I didn't run. I also forgot to bring my Garmin so I have no link for the workout. Luckily, it is the same workout we do before any race. 2 miles warm up, 2 miles speed changes, 2 mile cool down. Plus our half mile before we did stretches. Surprisingly, I felt pretty good today. My legs actually felt best today out of the whole week. I honestly don't know if that is good or bad.....

After I got home, Bill said if I wanted I could do a 2 mile run on my own, so I took advantage of the absolutely beautiful Spring afternoon weather. I probably enjoyed this run more than any other run I have ever done. Coming out of a long (training-wise) winter, I really appreciate these warm days. It was my favorite kind of run too. Very short distance, and at a brisk pace. I enjoyed it so much, that when I got home and hit two miles, I decided to do one more. I averaged a 7 minute pace for this run, so I must have been feeling good, because I did not feel like I was going fast at all. Tonight I will hopefully ice bath, if not roll out my legs and prepare for tomorrow! Excited to race!

http://connect.garmin.com/activity/163131691 

This morning I went on a two mile shakeout run to loosen up legs, and to chip away at my mileage for the day. Afterwards I went over to Taylorsville High and met the team to set up and stuff. After everyone got settled and the ball got rolling, I went over to watch the girls race. It was fun to see Natalie win the mile. Nice job Nat! Then I got seeded and began warm up. I was seed 13 in heat 2 of the boys mile.I got about 1.5 miles warm up.

I barely made it to the line in time. The first time we started, some kid had his foot on the line and they immediately recalled us. Then the second time we started there was something wrong with the timing system so we were recalled again. That second recall was a great thing for me, because I got a terrible start. I was dead last right out of the line. They stopped us at about 50 meters, and that gave me just enough time to get my number three which stuck to my other shorts when I pulled them off. The third and final time they started us I got out very well. I was in great position to push with the pack, but not be dodging and weaving guys. I remember the first lap was a 68 and the 800 was a 2:20. I don't know any splits after that, but Bill told me I ran about a 75 third lap, which killed me, then came back with a 72-73 last lap. I ended with a 4:47 on my watch. Overall this race was in the grey area. Not a great race, but not necessarily a bad race. I was happy with my finish, at least. I fought and did not get passed by anyone. Afterwards I did two miles cool down with Natalie and then we jogged over to Harmons to get some lovely, filling bagels. (sarcasm)

After about 6 hours came the time to warm up again for the two mile. The wind had gotten much stronger since the mile. Overall I got just over 1.25 miles warm up. The seeding took forever because they reseeded us, and I had to wait there awhile, which took away from my warm up time. Unfortunately for me, I was the last seed in the first heat. Anyway I got to the line on time for this race. You could tell that by this late in the day, around 4:30, everyone was ready to be done, because all the two mile guys were just messing around while waiting by the start, with the lead guys telling all the others that we were going out at no faster than a 75. Well they were right, because our first lap was a 79. I felt it was really slow, but right after that first lap, we began to pick it up. At the mile I came in at 5:10ish, a great split. If I haven't mentioned before, the wind was absolutely brutal. It was blowing directly against the finished straightaway. Up to this point, I was getting very little wind because I was drafting off the then very large and together pack. During laps 5-6 is when the group separated. That straightaway on the track made this race miserable. I managed to stick with the few guys right off the pack, and there was a bit of movement between those guys right off the lead pack, but nothing exciting. I kicked the finish with the little I had left in me for the day. Overall this race was miserable. The wind was killer, not to mention this is the first time I have really ever raced this event, so it sucked. Once I finished the race I was ecstatic to be done for the day. 

Except not. To my surprise, right after I finished Bill told me it would be really cool of me to run a 400 in the 4X400. Awesome. Luckily, I didn't have to do warm up for this race, because I was already warm after the two mile, and the race was right after. I ran the third leg in the team. Richard started, Dakota was second leg, and Vuong anchored. We actually did pretty well. I ran a 61.5 apparently, so not half bad for having just run a two mile. After that I was really done, and need 2.75 to get to 70 this week. Once I got home I did that and finished the highest mileage week I have ever hit! 70! Woohoo! Man this week has been tough. Hill workout, speed, race and fartlek, tempo, and a hard day of racing. All in one week. Absolutely stoked for a taper next week!!

http://connect.garmin.com/activity/163487371