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

AM: Slept in, then went on an easy four on my own. Despite how cloudy a morning it was, it was pretty warm. 

http://connect.garmin.com/activity/239137376

PM: We went over to Fairmont a little differently than usual, just turning down towards 900 E when we hit red lights. Once at Fairmont, we did 10X100 meter strides in the soccer fields, then ran to Liberty. After we got a drink, we ran the long way around the park and then up 900 S and then across 1400 E to the track. We finished 8 right to the gate by the locker room.

http://connect.garmin.com/activity/239310892

AM: Went an easy four on my own.

http://connect.garmin.com/activity/240414393

PM: I was expecting the usual workout for the day before a race, but got a surprise today. I don't like surprises. After a mile warm up and a mile speed changes, Bill explained to us the cleverly devious workout he had planned. We were to hit two, consecutive, fast 400's.. We had to hit the time he gave us in two consecutive 400's, and we would do up to 12X400 to reach the goal. I was expecting some insane, all-out-sprint type deal for my time, but it actually wasn't that bad, a 62. I was confident I could run two of those. Well, after putting on flats, we got to the workout and my first one was a 60 (even though my watch said 61). I was feeling good about it, and new I could get my goal for another one. Well, right as I finished, I found out it didn't count, because it was too fast. GREAT. Now I had to run at least 2 more. I hit 61 the next one and new that to hit another 62 or below was gonna hurt. My last one was a 62 and I was immensely relieved to be done. These don't necessarily hurt as bad as longer type speed, but they make you move your legs as fast as you can and after my legs feel like Jello. Then I did a mile and a quarter cool down to finish the workout.

http://connect.garmin.com/activity/240414390

AM: After arriving at AFHS, I registered myself and began warming up. Soon, people from the team showed up and joined in on the warm up. I ended up running the warm up with Ryan, Ethan, Chris, Dakota, and also Natalia who came up from BYU!:D I got 43.5 miles warm up, then put on my spikes and went over to the line for strides.

     The gun went off and I got out well. I was right next to AF's huge pack of guys, so that surprised me. I was right up in the lead pack for the first maybe 3/4 mile. Coming around the baseball field, I was running on the inside behind the front group of guys and a few guys moved to try and pass people and left the spot right next to the fence open, so I took the chance and found myself right next to Chuk. At this time, I sort of felt, and after the race found out, that all the guys were just sitting Chuk, who was leading the race up until this point. It was a smaller race and a cold morning so I can understand guys not wanting to push the pace like crazy. Right before the race, Bill told me this race really doesn't matter, that it's really just an opportunity to get a race in before the big races. Well, when I came up right next to Chuk, I thought to myself "Screw it! Let's see how long I can hold these guys off..." So I surged and broke away a little. I knew I was going to crash and that I was now the target of every guy in the front pack, but... meh. I surged and held the lead from the baseball field until just past the slight uphill right after the track, where the first guy passed me. From here the race went as expected. The lead pack passed me, and then after that two more guys slowly passed me. I could definitely feel the speed from yesterday. Once on the track the final time I could not get my legs moving at all. Connor from Herriman out kicked me and I believe I finished 12th, although I could be wrong since I haven't seen results. After the race, I cooled down 4.5 miles with Ryan, then headed home.

      Well, I certainly learned a lot in this race. Most importantly, I can tell that I am at plateau, of sorts. I have been in mileage limbo since State, and am still the same speed, or even a little slower, than I was then. I need to climb miles to get myself out of this physical/mental rut, and get myself up another level by the time Footlocker comes around. So, that is exactly what I'll do in these upcoming weeks :D

http://connect.garmin.com/activity/240414380

AM: I got back from the dance really late last night, or early this morning I should say, and slept in suuuuper late, so then I was way tired cause I got too much sleep. Anyway, I finally got out the door and got my ten done. My usual, blissfully uneventful ten miles :)

http://connect.garmin.com/activity/240414371

PM: Since I am climbing miles this week, I went for a run after work. I got four miles in the nippy night. This reminds me of summer training!!

http://connect.garmin.com/activity/240414365

AM: It is the best thing ever to have my half day on Mondays <3 I slept in, then went for 6 on my own.

http://connect.garmin.com/activity/241271522

PM: Long Run/Workout today. We ran along 1300 E to Cottonwood Complex (pushing the whole way there), then we met at the green tank and did 10X100 meter strides up the hill to it. Then we ran back along 1100 E, and on 3300 S we dropped to 900 E and then back to 900 S and up to the track where we added a bit to get 14. Overall a nice, long run.

http://connect.garmin.com/activity/241271520

AM: Went on an easy four this morning. 

http://connect.garmin.com/activity/241271514

PM: We ran down to the Liberty drinking fountain the usual way, and regrouped. Then we did 10X60 meter strides right by the fountain. After that, we went over to the 1 mile marker, where all of our 800's would start. We did 6X800, and every two 800's would get 5 seconds faster. I started at 2:30, then 2:25, then 2:20. After each one we would have equal recovery jogging back to the 1 mile marker. My times were 2:29, 2:28, 2:23, 2:24, 2:20, 2:17.  Overall I felt good, but I can definitely feel yesterdays larger mileage.Then we just ran back up to the school and added a little to be at 10.

http://connect.garmin.com/activity/241271510

AM: My Garmin was dead and I forgot to charge it last night, so I left it charging this morning and went running without it. It feels weird to run without the large, clunky mass on my wrist that is my Garmin. Easy four. 

PM: We started with our stadium laps. We did two grass laps warm up, then did butt kicks, high knees, A skips, power skips, lunges for half and calf walks the other half, and then two laps of grapevines in opposite directions. After everyone regrouped, we did the VA loop to the cemetery, a lap in the cemetery, then back along the VA loop again. At the track we added some to be at 10. While I was waiting for Avvy to finish her workout, I got in another two miles of grass laps by myself.

http://connect.garmin.com/activity/241271504

AM: Went on a brisk 6 miles on my own.

http://connect.garmin.com/activity/241611271

PM: I had a sterling scholar interview right after school today, and it took much longer than expected. That's good right?? Anyway, I was really late to practice. I knew we were going up to Sunnyside for fartlek. So once I changed at the track, I ran up to Sunnyside and found Chris and Ryan. I found out the workout was 10X2 min on/1 min off and hopped in with them after I set my watch for it. My first one was their 8th one, so I got to do the majority of this workout on my own. I only got the .5 mile warm up to the park, so during and after the workout I was really stiff. I stretched my calves and quads for a minute, then went right back to the track and did a few grass laps to be at 8.

http://connect.garmin.com/activity/241611244

AM: Today was an early out because of the state game, plus I only have a 3rd and 4th period, so it was a really short day for me today. I got to sleep in, and then woke to see that it was snowing, which sucks, so I drove over to the gym and did four miles on the treadmill. I did those miles while watching Breaking Bad on Netflix on my phone, and yet the run still went by like I just ran 10 miles. I don't like treadmills. 

PM: It had been snowing all day, and just barely eased up a bit by the time school got out and we went for our run. The track was caked with about 4 inches of snow, and we ran up there from the teacher parking lot. We did a lap around it and decided there was too much snow on it, so we did 16X30sec on/30sec off around the track;/HSUP/Cemetery Loop. Chris and I finished the loop and did a lap on the snowed in track to finish the workout, and then ran back down to the teacher parking lot. Towards the second half of the workout, it started to snow again, but it actually wasn't that bad. Then off to the game!

 ..... which we lost. Boo:(

http://connect.garmin.com/activity/242502073

AM: We were supposed to have a race today, but since it was dumping snow, the USATF people canceled it. I was nearly at Cottonwood Complex when they did, and then I got a call and was told we would just meet at the oval for a speed workout. So I headed over there and once I arrived I found out the track was closed because of some Hockey thing going on. Great. So then I called Bill who was just leaving Cottonwood Complex and we were going to try and meet at his house for a run, but some people had planned for the oval so only brought summer clothes, and it was starting to snow harder and it would be a hassle to drive over to the Oval in those conditions for everyone, so instead we just decided to each run on our own. Ryan was parking at the Oval when I called him, so we just went for a run from there. It was an adventure run. We went South on 4800 W then made a right turn into a residential street, followed by a bunch of turns that I don't remember, and we ended up at 7800 S. We did a loop around some houses there, then headed back. Out as far South as 7800th, it wasn't snowing and was actually sunny. Then we ran back into the storm and ended up at 4800 W way too soon, and got to run into the snow for a few miles back to the Oval. We added a half mile in the parking lot to get to 8.

http://connect.garmin.com/activity/242502057

PM: Before work, around 3, it had stopped snowing and the sun had even come out a little, so I quickly got out the door for my run. I just needed six to finish my mileage. It stayed sunny for most of my run, and right when I was finishing, it started snowing again. Glad to get those done with now, and not have to go to the gym after work :) Ooh, plus, that's 100 miles for the week!

http://connect.garmin.com/activity/242502021

AM: My Great Dane slept in the bed with me last night, so it was particularly warm and comfy with another 150 lbs of heat sleeping with me. I had to pry myself out of bed over to my window to see if it was still snowing. It wasn't, in fact the sun was even out, but it was still nearly freezing. So after almost two hours of trying to talk myself out of it, I ripped off the covers, scared my dog awake, put on some cold gear, and went out for my run. Once I was outside, I could feel the wind. Fantastic. To sum up this run, I just got out there and got it done. By the end the wind had died down and it had gotten warmer, so now it was just really cold, at least not freezing :)

http://connect.garmin.com/activity/242502006

PM: I went for another four miles right before work. I went and got some new shoes earlier, so I ran in them. The outlet didn't have an Pegasus' anymore, which happen to be my favorite, but they had another shoe that looks almost exactly the same called Nike Icarus. So I got those and they felt almost exactly like Pegasus', just like they had a little less support. I prefer Nike Pegasus. 

http://connect.garmin.com/activity/242600614

AM: It was 19 degrees this morning! Time to break out all the winter clothes. Easy four on my own.

http://connect.garmin.com/activity/242892604

PM: Today we ran down to Liberty Park from the teacher parking lot and met at the fountain. After we regrouped we jogged over to the mile marker to start our workout. We were doing 2X2 mile tempos and mine were supposed to be in 11:00. My first one was in 10:43 and I had almost even splits. We jogged back to the mile marker from the three mile marker as recovery to start our next one. Right after I finished I had to go to the bathroom, but the park bathrooms are shut for the winter, and Park Cafe was closed. So I just decided to hold it and go after this next rep. Shortly after starting it I realized it was a bad idea. I managed to finish it still under my pace, in 10:47, and then rushed off to the 7-Eleven to use the bathroom. Man, was that a close call. I need to quit being lazy and go to the bathroom during school. Afterwards Ryan, Chris, and I jogged around the park and back up to the teacher lot where we added about a mile and a half to be at 10.

http://connect.garmin.com/activity/242892601

AM: Went on an easy six this morning. 

http://connect.garmin.com/activity/244701021

PM: Today we went out to the Oval later than usual because I had my Sterling Scholar interview. Once we were all at the Oval, we did 8 laps warm up and 4 laps speed changes, then a lap extra. We changed shoes and started the workout. It was 5X1000 and I was to hit them in 2:55 to 3:00. We had the majority of the lap recovery form the finish to the start. I was feeling weird today, kinda sluggish. Plus my knee has been bugging me a little. I hit 3:00, 3:00, 2:59, 2:58, and 2:57. My first two were just barely under 3:01, and the rest weren't really that fast. I feel like on another day I would have done a lot better in this workout. By the end of the reps my knee was really bugging me and after we did like 7 laps cool down, it was hurting. I hope this is just some inflammation.

AM: Easy four on my own. My knee was really aggravated and I considered just turning back from my run, but I finished it. My knee is pissed at me....

http://connect.garmin.com/activity/244701004

PM: We just went on an easy recovery run today. I ran with Bill and the further back group to go easier on my knee. It was a slow pace to the four mile turn around past the fire station and back, but at least we got in some good conversations!

http://connect.garmin.com/activity/244700996

My knee was really aggravated from the run yesterday and speed the day before, so I took a day off. I hate doing so, but better safe than sorry right? Just a lot of icing and massaging....

PM: We made the long drive down to Phoenix today, so I didn't run until the afternoon when we were at the course picking up packets and getting to know the course. I got 3.5 miles running around the course and with 5 strides at the line.

http://connect.garmin.com/activity/244700979

AM: I got up and my knee was feeling good enough. We went over to the race early since we were all scattered into different races. I saw Megan, Ethan, and Ryan all do really well and set new PR's. I did a shakeout with Ryan while he warmed up for his race, and ran around during races and kept warming up. Finally I put on my spikes and went over to the line. I ended up in the third row of guys in my box >:( After some intros and the National Anthem, they started us.

     The race went out pretty fast, but I was still stuck in the back half of runners for a good 400 meters. Finally once the race started settling a bit, I started moving up. I don't know my exact splits, but I was in the low 4:50's for mile one. Somewhere in mile two some kid face planted, and I believe is was Mock... My two mile split was 9:53. At this point, there was still an enormous group of guys in the lead pack. At least 30 I'd say. I was right in the middle of the chaos. But after the two mile is where people began to surge and where movement began. The front guys began to pull away and I was managing to go with the pack. With 1k left, I was probably like 25th or so. I could tell everyone around me was going a little faster, and I was trying to just relax and go with them, but I just couldn't get myself to go as fast as was needed. A lot of people passed me in the last 400 meters and I ended up 36th. I ended with a good time and overall I did okay, but that last 1000 is what really hurt me.

Afterwards I did some cool down watching girls races and just talking with the team, and then we made the long drive back up to Salt Lake!

http://connect.garmin.com/activity/244700970

No running today. My knee was pretty inflamed after the long car ride back, so I just did a good ice bath in the morning and another one at night. I also rolled my legs and stretched. Hopefully IC can get a handle on this annoying inflammation. By the end of the day, I could barely feel the inflammation at all.

AM: Four miles on my own.

http://connect.garmin.com/activity/244869614

PM: Today we ran up to the Zoo Trail and met by the water tank. Once Bill got there we measured up a half mile to do our half mile repeats trying to mimic Footlocker. We would run one 800 uphill, then run out 200m and back as recovery, then run an 800 downhill back to our start, and a 200m out and back recovery to our start. For the ups I hit 2:56, 2:57, 2:51, 2:54 and for the downs I hit 2:39, 2:40, 2:36, 2:39. Then we headed back down to the school and added a lap in the teacher parking lot to be at 13.

      Overall this was a solid workout for me. I pushed myself and hit fast, consistent splits, and it is particularly hills which inflame my knee but I was able to run through it.

http://connect.garmin.com/activity/245799001

AM: I set my alarm wrong so I barely woke up with enough time for school. But I think it was a good thing because my knee was pretty inflamed and running would have made matters worse. 

PM: Today ended up being a pretty awesome day! First, Natalie came to run with us! And it was a  long run, so we had plenty of time to gab :) We did our infamous 15 miler backwards. We ran up towards the Avenues and went up Death Hill in the cemetery. Then we ran over to the City Creek water fountain. After we got some water, we hopped on the JCC trail and did that whole thing backwards, which sucks right at first, but gets better as you go along. Then after we got off the trail we took the other trail that goes over by Popperton and Shriners, where we turned and headed back to East the usual Shriners route. It was nice to run with Nat again, as always.    

     Second, I found out today that I was chosen as Math Sterling Scholar! Yay! That was pretty awesome, and then to cap it off I got to see both Girls and Boys basketball teams crush their first game of the season! This season is gonna be good....

http://connect.garmin.com/activity/245798977

AM: Bill said to take it easier today so I didn't run in the morning and rested my knee. 

PM: Today we met Ryan out in Draper for once. We ran the Draper Park 5 mile loop. It was windy so it felt cold when we started, but once we started running I got way hot. Once back to he cars we did 5 strides on the grass field and then headed out. 

http://connect.garmin.com/activity/245798948

AM: I arrived early and ran the course once by myself. Then I waited for Bill to arrive and I warmed up with him some more talking about the race. I got a good 6 mile warm up and then I changed into my flats and hurried over to the line. While everyone was waiting at the line freezing for the start, some guy talked on the mic forever about how COLD it was, and finally he decided to start us. I was right in the front and got right on Chuk before we even made the turn onto the road. I sat right on his shoulder through mile one (5:10) and into mile 2 (10:14). I need to work on my downhill, as I thought, because it was at all the downhill parts that Chuk would surge and gap me, then I would have to work and close on him with the flats and ups. I was on him until the last uphill turning on the finishing, downhill straight by the tennis courts. I closed on Chuk and was 5-10 meters behind him at the tennis courts. I think mile 3 was (15:19).  All that was left was the long, downhill finish and here is where Chuk broke away from me. He gained probably 50-60 meters on me on the last stretch. 

        I honestly did well in this race. I stuck on Chuk almost the whole time, and it was tough because he was throwing in surges the whole race. I just need to work on my downhill. I know Bill is going to focus on this now, because running downhill is crucial for Footlocker. Chuk might have had the advantage on the downhill because he is a lot lighter, but I know I can still do a lot better with it than I did today. Afterwards I did a mile and a half cool down and then headed home.

Oh, and also my knee felt really good today! I barely felt it during the warm up, and I didn't feel it during the race. On the cool down it got a little more agitated but it held up really well. I took the stick to my legs yesterday and really got in deep. Whatever it is that is inflamed, I got it yesterday, so at least now I know that I can reach it. 

http://connect.garmin.com/activity/245798920

AM: Met the group and Natalia at Sugarhouse Park for a recovery run. We did our usual Cemetery Run and we added a lap around Sugarhouse Park once we got back to be at 10. It's funny to think how last year, when Natalie and I were the same speed, we would keep a nice comfortable pace for both of us on these types of runs, but today Nat had to push herself to keep up with the guys. I had fun teasing her to keep up with our 'slow' recovery pace the whole time. (6:50 avg) It's a nice change to run with a girl that can keep up with me! Oh, how I miss all the good times from last year. 

http://connect.garmin.com/activity/246116960

PM: Since my knee began to bother me two weeks ago, I had to come down in miles and give my knee some resting time. I need to get to at least some mileage this week since Footlocker is next week, so I went for a six mile run. I tried to talk myself out of it for about an hour, but once I got out the door I was really happy I went for a run. I felt pretty good, and I can tell that the inflammation in my knee is going down a little every day!

http://connect.garmin.com/activity/246116957

AM: Today we met at the Oval bright and early for a speed workout. This will probably be the last, big speed workout before Footlocker. We did 8 laps warm up, lost count and did 5 laps of speed changes, and then a lap recovery. We changed shoes and were told the workout. 1Xmile (an actual mile not a 1600) with a lap recovery, 2X800 each with a lap recovery, an unknown number of 400's with recovery back to the 300 start, and then 4X300 each with a jog back to the start recovery. I was to hit the mile in the same time I hit the first mile at Nike, which was a 4:52. The 800's in a 69-70 first lap and then trying for a 65 second lap. The 400's in 65, and finally the 300's were just all out sprints. Also, there was all these annoying, FAT, ice skating coaches yelling at their skaters in lane one, so we'd have to dodge them, plus there was a golf cart-ish thing in one corner that took up the first three lanes, then there was a bleacher by the finish line taking up the first three lanes. With all this dodging and moving, Bill figured we'd loose about a second per lap. So there is this factor in all the rep times. I hit 4:50 in the mile; I pushed it and still felt good after, although now I knew the speed the rest of this workout would be, so I prepared for the 800's. I hit 2:16 with 69 and 67 splits in the first 800, and then 2:17 with 70 and 67 splits in the second. Those hurt; I pushed both and didn't totally fall off my goal, which was 2:15. After the second I was really feeling it. Next were the 400's, and my goal was to hit 65's, but then Bill said that if I hit the first one in 62 or under, that we'd only do one. Great. I gave it everything I had and got just barely over a 62. So at least we only had to do one. For the 300's I was exhausted, plus I didn't have any breakfast. I gave those whatever I had left and hit 47, 48, 48, 47. Then we did 5 and a little extra laps cool down to be at 10. I am glad this is over.

PM: Right before work I went on an easy five mile run to loosen up from this morning's brutal workout.

http://connect.garmin.com/activity/246394428

AM: I feel like it has been forever since I did my usual 10 miler on a Sunday morning. I got out the door and felt great on the run. I averaged 6:30 and didn't feel like I pushed the run! Finally I'm getting back into the swing of things. 

http://connect.garmin.com/activity/246797845

AM: Went for an easy four on my own on the usual route.

http://connect.garmin.com/activity/247193882

PM: Today was the last speed workout before Footlocker! We ran up to the U's track from the teacher parking lot. It was nice to do this workout on a different track, especially since they are fast times and this new track gives it more of a race feel. Up to the track it was 2.25, then we did a mile of speed changes. I put on my spikes and then we were told the workout: 800, 4X400, 800. We always do this type of small, fast workout a the beginning of the week of a big race. I was to try and hit 2:10-2:15 800's, and 62 or under 400's. I have had to work on my mental attitude towards these types of workouts. I always get frustrated when I get told these really fast times and I immediately begin to doubt my ability to hit them. I went into this workout not thinking of these times as really fast, but as just the new fast standard. I'm a lot faster now than I was two months ago, and the times will get faster too. So, with this new outlook, I was able to get in a great workout. I hit a 2:10 800, and felt good after. Then I hit 62, 61 while still feeling pretty good. Next I hit 60 and felt good, but could tell my legs were starting to lose a little bit of that 'crispness' they had two reps ago. The next I hit 61 and could feel the lactic build up. I gave the last 800 everything I had but could tell my legs weren't moving as quickly as they were on the first 400's. I pushed until the end and came through at 2:17. I could definitely tell there was lactic built up, but even though I missed my time goal by two seconds, I still had a great workout. This gave me more confidence that I can run these faster times and more overall confidence for Footlocker! This is it for hard workouts!

http://connect.garmin.com/activity/247193880

AM: Easy four on my own. 26 degrees out this morning... Oh how I miss the summer mornings when I could get up this early and run in a shirt and shorts :/

 http://connect.garmin.com/activity/247450398

PM: Today we ran over to Sugarhouse Park and met at the sled hill. We measured out a quarter mile loop on the hill and we did that each way twice. I kept my times consistent and fast. Then we did 4 strides up the middle, steepest part of the hill. After that we did a two mile tempo on the road, staying on the outside white line. My goal pace was a minute per mile slower than race pace, so 12 minutes. I started out and gave what I felt was the effort of a 6 minute mile, and when I looked at my pace a few minutes in saw that I was going considerably faster. So, I just maintained that effort and came in at 11:13. Afterwards we jogged back to the school and got to 9 right at the parking lot. We leave tomorrow for Footlocker!! :D:D

http://connect.garmin.com/activity/247450392

AM: This morning I went on an easy 6 miles on my own. I threw in 10X1 min on/1 min off to get in a little bit of faster turn over. We leave for Footlocker later today!!

AM: We got in late last night and we woke up this morning and went for a four mile run before heading over to disneyland! I found this great trail on  the usual route by our hotel, and we were able to take that trailbackto our hotel for a perfect four miles!

AM: We ran the switchbacks and a little extra of the course which was just barely a mile.