Sock tans

Woke up at 4:50 to go to Payson to run a 10k. But it was worth it! We're counting it as tempo because it was mostly flat.

I only got in .5 warmup because we had to register and got there later than we hoped. It was cool out so that was nice.

I stuck with Eleanor and 3 other women for the first mile. It was a 6:02 ish. That surprised me because it didn't feel too fast, but it was right cause all of our garmins beeped at about the same time and right by the mile mark. I've noticed my first mile on my garmin is always about .02 off of everyone else's but after that measures correctly. On every single run - Weird. Anyway, I started to fall off about 1.5? in, but still worked. I let about 3 guys go when they came up on me until about 3 miles (which was 19:33, surprised me a bit) I decided I was going to match the next one. He was going fast but it refocused me and it helpe to get back into a rhythm. I matched him for a half mile but then came that small hill (haha) and he gapped me about 10 meters, then I slowly fell back. Then another guy came and I matched him for about a quarter mile then he gapped me a tiny bit and I fell off again. When we were heading to the bridge I could hear a girl breathing hard behind me and knew she was looking to pass but I wasn't gonna let her go without a fight. Every time she got close I surged. I did one particularly long one and almost caught up with a guy that passed me earlier but settled as we went under the bridge. She caught back up and I was tired and just let her go that time on the second to last turn. She gapped me along that street and as we turned to finish I decided I actually wanted to beat her but it was too late. If I had a little farther to go I would've. I was 3 seconds behind her though.

Overall I was happy with it, I pushed myself and matched people and threw in surges, something I have struggled to do. I foun that when I just focused on what was happening right then and not think about how much farther I had to go it was a lot easier to push. I think I'm more confident and so when people came up I trusted that I was strong enough to go with. I also won my age group (17-19), so did Eleanor in hers and Bill and Chris in theirs, and Toph was second in his. Chris and Bill were first and second overall, Eleanor was 3rd girl, I was 7th girl and Toph 7th guy. Worth the money, got in our workout and we got silver dollars as prizes and 2 T-shirts and I won $10 to Arby's in the raffle :)

New shoes feel amazing. I ran to the track from my house (I have a hole last period B days). We did VA loop to the cemetery then 5 hills a lap and 5 more hills. Then I went back to the track along 13th. The others went to the Westminister flagpole. I had stopped at the 7/11 for water but found they only had ice... So after wasting a good 5 minutes in there I decided I'd rather add doing grass laps instead of having to come back up 13th. Did that with Jakob, he peeled off when he hit 8 and I did 2 more grass laps to get to 10. Maybe I should've just gone to Westminister too but I was dehydrated and really wanted some water, which helped me a lot actually.

Tri meet at Bountiful. Not even counting it as a race cause I didn't really race it. Bill wanted to have the first mile at 6:10 then back off. Yeah that plan failed when the course wasn't marked well enough and even though we knew the general idea of where to go, there was literally nothing to guide us after about 20 seconds in. Eleanor and I literally stopped and turned around to ask where to go cause we weren't sure if we were supposed to go up the hill or turn. A girl said to go up the hill so we started to, then others yelled to turn so we ran back down the hill then almost missed the next turn, didn't even know we were supposed to turn until someone said "between the red flags" and I looked around trying to find them, yeah they were up the hill. Then there were more flags once up the hill and we didn't know which way to go cause there were two sets, we went the wrong way again. After that it was okay for a while, but I really didn't like the slants on the hills. I twisted my ankle on one of the slants and it could have ended badly. But glad it didn't! My mile was a 6:42. Freak. I guess including all the confusion of the course and the hills it was alright. Backed off to 8:00 pace (ha) for the next mile, somehow I was still in second. There was one part where the course was marked to go two different directions with different arrows, what the heck? I followed Eleanor and luckily that time was the right way. Then Bill said there was a Highland girl that was about 40 meters behind me with 800 left and so I picked it up a bit. Got confused about the course and ended up cutting down too soon but whatever. Then when I got to the bottom of the hill once again no marks so I started to go the same way we came but Bill yelled to go straight to the cone. I didn't know what he was talking about. I saw two cones the little soccer players were using but knew that wasn't what he meant. Went too far to the right and he yelled again but I found the cone. Veered back to the left this time going towards the cone. Started to pick it up again but not a lot. On the final straight I was running slightly faster than before but not really sprinting, then a lot of shouts from the crowd and I looked back and the highland girl was right there. Sprinting. Took me too long to start sprinting and I wasn't going fast enough, she out kicked me by less than a second. 

In a way I feel kind of cheated, while I was confused about the course and lost about 10 seconds at the end all the girl had to do was follow where I went. And at the beginning I'm pretty sure she was the girl that said to go up the hill. Obviously she didn't know where the course went either but still... I bet on that part and right after Eleanor and I lost at least 15 seconds. Maybe more. But whatever I wasn't even racing it so I shouldn't be upset. At first I wasn't cause I know I can beat all Highland girls at region but everyone was so negative after that it sort of rubbed off. 

Cooled down a teensy bit with Eleanor while cheering guys on then more with the team. Felt super lethargic and I think Eleanor was mad cause I didn't wanna do much cool down. Sorry, today just was not my day.  Oh yeah, my time: 19:54 for 2.7 miles, 7:22 average pace. Boo ya. 

Ran up to 19th then over to 13th. Down to 17th and back to Sunnyside. Strides the 2x800s. 2:47 on both. Then finished the lap around Sunnyside and back to the track.

USU Aggie Invite. Apparently it was the same course as the Collegiate one a week ago, but I wouldn't know. It was fairly flat slight ups and slight downs, mostly on gravel. Some grass in it but not much. It was a full 5k too, measured on my garmin and it was almost spot on! First mile was 5:52, it was awesome I was with the Davis girls and everything. Not too far behind Eleanor for a lot of it. If only I could maintain that pace. One day. I'm honestly sort of mad at myself cause I didn't work as hard as I should have. After about a mile and a half it started to hurt and I didn't want it to. I worked through until about 2.25 then thought negative thoughts and died. I couldn't kick. I did with like 100 left when it was slightly downhill but by then 3 had passed me. And top 20 got medals. Grrrrrrr. It was my fastest pace for a race, but still mad I didn't work hard. I also wasn't in the right mindset, I was in a bad mood and had cramps all day. Cooled down with Eleanor. Oh and 2 miles warmup, forgot to mention that.

AM:

Rail trail. I did much better than last time. Stayed with the group for the full 15. Last time we added to 16.5 but this time we stuck with 15. I'm not complaining. I felt a lot better afterward though. 7:23 average pace, rail trail is slightly downhill so that obviously helped. Once I got into a rhythm it was nice, and it was cooler out and overcast. Good run. My right shin started to hurt at about 13 miles, it hurt yesterday after the race but I didn't think much of it. It should be fine, it's kinda nice to have another pain somewhere else in my body cause it means my knee is getting better :)

PM:

5 with Bill and Jesse, then Bill and I added to 6.75. Felt fine after a little warmup.

AM:

2 miles with Jesse, then 2 more by myself. Nice and relaxed.

PM:

Ran to the park on 13th and South Temple, did 10 strides, to the cemetery and down to Death hill and ran up Death hill, then along 11th to Shriners and did Shriners run back. I was overall just tired. During the strides I really felt the lack of energy. But I worked through and gave my best which is whats important. Bill massaged my shin after workout and found I have a knot. It hasn't really been that painful, I felt it randomly throughout the day yesterday but I expect it was just aggravated from the miles I did on Saturday. Iced it when I got home. 

AM:

First morning practice! We went to Sugarhouse, then did State hill 4 times, and back to the track before school. 

PM:

Ran down to Liberty, went long way to the fountain. Did 8 strides by the fountain then went to the mile marker. We did 6x800s, first going from the mile to the mile and a half, then as recovery ran to the two mile, then the next 800 was back to the mile and a half and back to the mile as recovery. I was supposed to hit 2:50s. My times went 2:48, 2:42, 2:48, 2:44, 2:47, 2:45. It got harder as it went on, the first one I felt like I was moving but not working super hard, but by the last one I was struggling to continue at the pace. I stayed mentally strong and didn't let Eleanor and Bill get far ahead of me. It was nice to have them hitting the same times as me cause I knew I needed to be with them and we were able to work together. We then went back up to the track the short way and finished on the track to 11. Bill massaged my shin and then started on my IT. He dug his arm into it and it hurt so bad. This was my right leg and when I told him it was my left that my knee that bothered me he did that side too and it hurt so much more. I didn't know my ITs were that tight until today. Then again it's been a while since I've rolled them out.  

AM:

2 with Jesse then added a mile by myself.

PM:

Shriners run! It was one of the more enjoyable runs. Added grass laps and a mile on the track. 8.75 miles, nice and relaxed. 8:08 average pace.

AM:

Morning practice up to Sunnyside, 2 laps and back down. Then did 10 hill strides on K hill and then 2x300s. Mine were 50, 52.

PM:

Down to Liberty, 2 laps of fireman and back. Added to get to 8. Legs were a little tight. Bill massaged my ITs again, didn't hurt as bad this time. They still hurt, don't get me wrong, but not as bad as last time. Aaaand an ice bath that was freezing. At home mine don't get nearly that cold.

I had an appointment so I had to do the workout during my free period. I ran to the track and met Bill, then we did a lap and 2 miles of speed changes, another lap and I went back home. Ready for BYU tomorrow.

AM:

BYU. Warmed up about 2 miles. Strides and cheer with the team.

Didn't get a good start. Didn't feel warmed up enough. Once to the softball diamond I started to feel more warmed up and found where the Davis girls were. I used the downhill to catch up to them, then tried to stick with them. Mile was exactly what I wanted it to be, a 5:50. 2nd mile I slowed down too much, to a 6:44. Really it was once I fell off, again. I don't think I was focused enough and wasn't really in the right mindset. When the pain came (again about 1.25 into it) I didn't push through like I should've. 3rd lap/ mile I really lost focus and couldn't get myself to match people. It felt like 50 people passed but I know there's no way that many did. Bill said it looked like I had weights in my shoes, at least that's how I was running. I really just lost it mentally. Holy freaking 7:04. Coming back up for the last time I told myself I needed to start kicking, 600(ish) left. Got myself to pick it up 500(ish) left. Going along the grass above the track I picked it up a tiny bit more, and coming on the track I didn't think I just did. I used the downhill and it got my feet going, found myself actually kicking! It surprised me, but I liked that I was passing people. So I kept going. 200 left, I heard someone yelling for me to kick and I think it was Bill but I'm not sure, but I thought, why not go faster? So I did, pretended it was a speed workout and I needed to finish the interval. The last 300 was 57 seconds. I think that's the best finish I've had for Cross Country ever. And I bet it was a better kick than most of my track races last year.

Overall I was disappointed with my race. I wish the second mile I would've stayed tougher and worked when I needed to. If I could have brought that second mile down I bet the third would have felt a heck of a lot better because I would have been with the right people and would have been able to work with them.   I am really happy with my finish though, now I know what it's like to kick and what it takes for me to start kicking. Maybe this race wasn't a good one, but I learned things that will help me for future races. I was also kind of tired before racing, probably because of the mileage this week. But I'm excited for State when we lower the mileage because this year I know it will actually work. I have been consistent with my mileage unlike all the other years and will continue to do so. I know it works for me too because whenever we dropped from high mileage during track sophomore and junior year I would have some of my best races. So I'm excited to finally do it during cross country.

Cooled down until I got to 10.

PM:

3 miles. Felt better than I did this morning, probably because it wasn't so hot. 7:33 average pace.

AM:

3 miles with Jesse

PM:

10 miles. Forgot my running shorts... so I just ran in the shorts I wore to school :) Up to the zoo, along Wasatch to Thunderbird and to the drinking fountain, then along foothill to 13th and down to 19th. Then along 19th to Sunnyside and back to the track. It was HOT. Probably in the 90s. I felt really dehydrated along 13th and 19th, which is where I slowed down and fell off the group. It hasn't been that hot in a while. I stopped on 19th for a minute in the shade because I was way overheated and felt a headache coming on. Started back up and made it to the track. Got some water and waited for Bill and Jakob to finish their grass lap, then joined. Did one with them and 2 more to get to 10. Good run except for the last part, but it wasn't that my legs were tired, it was just so hot and I think it got to me mentally and I was dehydrated. 8:15 average pace.

Happy to say I didn't feel my knee or shin pain at all during the run. My shin hurt a little when Bill massaged it, and my ITs hurt too, but it's improvement.

AM:

Morning practice. VA loop then 8 strides on the grass and 2x300s. Both of mine were 53. I ran with Garek, Chris, Toph, and Nate. I felt okay on that part, but the strides were actually hard for me. Maybe I just don't have much speed.

PM:

It was in the 90s again today. The heat is actually really exhausting. I was really tired when we finished, and the workout wasn't particularly difficult. We went to Sugarhouse and did the white tree hill 6 times, then over to poker hill and did it 3 times. Longer group went up to 21st and over until it met foothill then cut down to Davis park and got a drink. Back to the track along Sunnyside. I'm glad we have so many drinking fountains in this neighborhood. I dunno what I would've done without them.

Region meet at Liberty against Kearns, Bountiful, and Judge. I hit 6:28 first mile, was supposed to stick to that pace but crashed. The heat is killing me, I wish the storm would come already. I led for pretty much the whole race, within the first .1 I was in front of everyone. It got a bit lonely but it was still fun to lead. I missed Eleanor though. Cooled down to 9.5 around Liberty. Legs were tired, idk why. My ITs or quads (I can't really tell which) are really sore. 

AM:

5 miles for morning practice. VA loop to 13th then added grass laps.

PM:

11.5 miles total. Went to Sugarhouse and went to the drinking fountain by the two mile at state. We did 4x1000s along the course from there and finished around the pond. My times were 3:46, 3:43, 3:36, 3:44. In between the thousands we had a minute recovery then did white tree loop hill hard. Jogging recovery to the two mile mark to start the next one. I worked with Toph on all of them, it was nice to have him there because it certainly helped me work through it. The heat probably made us a little slower and there were a lot of turns the first quarter mile. I'm glad we did them at Sugarhouse because now for state I know that part well and know exactly where I want to run. We ran back via 13th and then added to 11. I added a grass lap to get me to a round number for the week.

AM:

2 with Jesse then another by myself.

PM:

Legacy bridge run, went to the gate and then came back a little differently, then added with Bill and Tomy to 8. Secretly I'm stoked to be hitting 80 this week. It's been forever since I've gone that high and it's the highest I've ever gone. And never have I done it in the middle of Cross Country season.

Rail trail! I really like this run. For the first 5.75 I ran with Bill and we averaged 7:11 pace. Then I stopped at the bathroom, Bill yelled that I'd have to catch up to them and my first thought was, "like that's gonna happen." My legs felt really tight and it was cold up there (although I like that much more than the heat). When I got to the drinks I waterfalled some Gatorade and then started back up. I could see off in the distance where Chris, Garek and Bill were, so I thought, well maybe I'll try to catch up, then I can say I at least tried. So I picked it up and started going 7:05 pace, then thought what the heck? And picked it up more until I was hitting 6:30-6:40 pace. I had looked at that 7:11 average pace from earlier and thought I'd try to get it under 7 so that's why I picked it up so much. And as a result I was catching them! Passed Chris, and a little while later was about 100 meters behind Garek and Bill. They randomly stopped so I thought maybe they wanted to wait for me? No, it was the 10 mile mark. I stopped with them and Bill told us we were to do a 3 mile tempo then could dog the last 2 miles. I was like seriously? But I did it. I was to hit 6:20s with Bill, so 19:00. I hit 19:12. The mile felt great, then started mentally struggling 1.5 in, then the last mile I was glad to have Bill running with me because I was getting tired and it helped to have him talk me through. 6:57 average pace after 13 miles. Then dogged the last 2 miles as promised, 7:49 and 8:04 brought average pace up to 7:03. 

Awesome run, I'm really happy with it. I proved that I am strong, and I not only finished the 15 mile run (which I was happy with the first time, about a month ago?) but pushed the pace. And it got me to 80 miles for the week! Sorry for the long entry.

AM:

2.25 with Clara then added to 3.

PM:

Speed. I felt awful. Warmup up to Sunnyside, a lap, back to the track, 2 grass laps, changed shoes, and a track lap. Workout was 2 sets of 1600, 400, 400. My times were 5:45, 80, 82, 5:58, 78, 79. Lunch is not nearly as good the second time around. I think I just ate too much too close to workout, late starts kind of throw everything off. Didn't have the 2 hour window I usually do, today it was 1 hour. If I wasn't going to puke I would have had a much better workout, I felt good other than that. Legs aren't as sore as I thought they'd be. Cool down was lower VA loop and 2 grass laps. Nearly got trampled by the football team on the first grass lap while they were doing drills and I rounded the corner. Sometimes they make me mad, like when they take their sweet old time to cross the track, then hang out in lane 1 while we're doing speed. You'd think they would know whats up after the front group goes by but no. Reminds me of the time I was racing at BYU on the indoor track and I ran right into some lady who was walking in lane 1 completely oblivious to the fact that there was a race going on. 

AM:

Morning practice to Sugarhouse, 5 times on State hill, and back along 15th and Bonneview. Added to 6.

PM:

Ran to the park on 13th, did strides, then up to the cemetery and did death hill, along 11th and shriner's run back. Added around Sunnyside and more to get to 9. Yesterday was too much to eat before practice, today was too little. I was starving, and by the end just wanted dinner. Ha. Nice and easy pace.

Ran to Cottonwood Complex with Garek and Chris. I love runs like this, it was quite enjoyable. I was tired, but still stayed with them. We went at an easy ish pace, about 7:30 I think. Then did strides and 4x400s as a loop staying flat between the two hills on rollercoaster. They sucked, felt fine breathing wise but my legs felt like they couldn't move. They were long, each one about .3. My first was a 1:51, last a 1:45, didn't catch the middle two. It was hot again but I'm getting used to it, unfortunately it's supposed to drop to the 60s next week. But maybe that'll feel nice to run in. Oh well gotta enjoy the warmth while it lasts. Cooled down to 10.

AM:

VA loop then 5 X strides on the field. Then added grass laps to 6.

PM:

U Flagpole to Shriners run and speed changes in lane 8 then cooled down to 5.

AM:

2 mile Shakeout run.

PM:

2.5 miles of warmup total, some of it an hour earlier than the rest checking out the course. Strides and stretching at the line. 

Got out good, there were a lot of girls up front cause you know everyone goes fast at the beginning. But it soon thinned out. I found Kate and pushed up to her and another girl. It was us 3 in a pack and maybe another girl up front? I don't really know. Came through the mile with those two at 5:42, my plan was to hit 5:50 so I gave myself room. I wanted to be under 12 at the 2 mile. A mile and a half in it started to hurt, but Bill yelled "halfway there" which helped me to think about something else. I was sort of amazed at how fast it was going by, halfway came sooner than expected. It was around there that Kate and the other girl gapped me, Bill was yelling to close the gap and I was trying but evidently not hard enough. I wish I would have stuck with them for even a little longer. Two mile split was 11:48 (6:06). That was when I started to actually believe I could break 19, I was really gonna do it! The last mile was really hard, but I worked and didn't let it slip too much. I should have kicked harder but I was hurting and didn't really want to. Got to work on that. Started my kick with about 200 left. 2 girls outkicked me in the last 50 meters, wish I would have pushed harder.

Overall I'm very happy with my race, I finally PR'd! I surprised myself too, I wanted to break 19 but didn't really believe I could, yet I did it! That point in the race where I actually believed I could was awesome, then when I actually did it was the best feeling in the world. There were a lot of turns too so they may have slowed everyone down a little.

Cooled down to 8.5.

Ran with Bill, Garek and Chris. There were rolly hills and it started to pour rain about 8 miles in. Started to get tired 12-13 miles in. 8:03 average pace, so pretty relaxed. We went along Wasatch starting in Holladay and when we got to Foothill followed it until we turned to go up to Legacy Bridge, then went over by the white church by Shriners hospital until we hit 15.5.

AM:

Easy 4 before school.

PM:

Ran to Sugarhouse and did 4 x 1 mile repeats from State hill to the Bathrooms along the course. I hit 6:15, 6:14, 6:07, and 6:20. Wish the last one I would have pushed harder. Going up Poker hill was the hardest part, I really had to focus there. The last one I wasn't as focused on that part and I think that's what made it slower. If these were on the track I'm sure they would have been sub 6 minute pace. Good workout though. Ran back to the track along 15th.

AM:

7.25 up to Foothill, along Foothill to Thunderbird, down to 19th, back to Sunnyside and down to the track. That's the most I've done before school on a normal day.

PM:

Well I forgot my lunch....yeah never doing that again. I was starving for the run. We went down to Liberty, 5 competitive hill strides, then fartlek, one minute on, one minute off 10 times. Back up to the track and added to get 16.5 for the day.