SUU Cross Country/Track Running Blog at FastRunningBlog.Com http://sarahsargent.fastrunningblog.com/ Mon, 15 Oct 2018 22:46:52 FeedCreator 1.7.2 Mon, Oct 15, 2018 http://sarahsargent.fastrunningblog.com/blog-10-15-2018.html <p>50% today on hospital then I added on the 2 mile loop to make it 8. 7:19 average. Good run, felt great, other than my hip/low back and foot</p> <p>Feeling some minor pains in a couple different spots but eh it&rsquo;s fine that&rsquo;s just part of running. Nothing to really worry about right now, just to be mindful and take care of. Plantar fascia is a little tight but I know how to handle that. Feeling some weird pain/catching&nbsp;sensations in my low back and butt, thought it was just my screwy SI joints but they&rsquo;ve stayed in place for like a week now and I&rsquo;m still feeling it.&nbsp;When I&rsquo;m running it&rsquo;s fine, don&rsquo;t really feel it. It was after Bino and I had stopped to let Danielle and Jacey catch up and I&nbsp;went&nbsp;to begin running&nbsp;when it seemed to catch or something idk. And another time before our run I&rsquo;d felt it catch and shoot down through my butt.&nbsp;Stephanie&nbsp;didn&rsquo;t know what it was because my hips were fine, SI joints in place, she ruled out a pinched nerve, hips not rotated&nbsp;in or anything. Sometimes it feels like something needs to pop and I can flex my glute&nbsp;and something&nbsp;will&nbsp;pop and it feels kind of good but it&rsquo;s not the spot that needs it.&nbsp;I&rsquo;ll just roll out extra good, including&nbsp;my back&nbsp;and start rehab tomorrow.</p> <p>HR 52</p> Mon, 15 Oct 2018 06:00:00 Sat, Oct 13, 2018 http://sarahsargent.fastrunningblog.com/blog-10-13-2018.html <p>9.25 miles easy, 7:53 average.</p> <p>Our women took 8th at pre-nationals and our men took 10th. You know, every day I&rsquo;m&nbsp;more and more grateful to be part of such an amazing team. Helps to know that I don&rsquo;t suck, it&rsquo;s just that our team is so good. Have to remind myself that just because I&rsquo;m on the slow end of the team that doesn&rsquo;t mean I&rsquo;m slow. I&rsquo;m running for an NCAA division 1 nationally ranked team, and I&nbsp;stuck with it even when it was tough. And I&rsquo;ll continue to do so. Only 4 of the 12 girls from my year are still here&nbsp;and Morgan and I are the only RMs on the women&rsquo;s side that have come back and&nbsp;stuck with the team. Most either&nbsp;come back for one semester and get married and quit or just never come back. It&rsquo;s also crazy to remember that I&rsquo;ve&nbsp;lost 16 lbs since coming home and that it&rsquo;s&nbsp;all because of running, and few changes in nutrition.&nbsp;Hopefully&nbsp;one day I can be fast enough and start contributing to the team&rsquo;s success, I&rsquo;m hoping that happens this track season. Even if I&rsquo;m on the back end of the traveling team and PR, that&rsquo;d be a dream come true. I also finally made the decision to stay the 5 years and use my redshirt year, so I have 3 years of collegiate running left including this one. That&rsquo;s more than enough time to improve and PR, I&rsquo;m finally back in&nbsp;the kind of shape to be capable of it. It just took me a year, but now I&rsquo;m ready for my comeback season.</p> Sat, 13 Oct 2018 06:00:00 Fri, Oct 12, 2018 http://sarahsargent.fastrunningblog.com/blog-10-12-2018.html <p>1 mile warmup, then 3 more laps and straight into the 80%. Paul wanted us to do 2 miles, pace 6:20-6:45. Bino and I ran together, it was slightly annoying because they were prepping for the football game so they had stuff in lane 1 and blasted&nbsp;pre-recorded advertisements and announcements, then set off some firework thing that sucked to run by.&nbsp;But it&rsquo;s cool we got to jam to Imagine Dragons for half a lap.</p> <p>Anyways, we hit 6:13 for the first mile then finished at 12:49 (6:36). So 6:24.5 average, not what we were going for but we were still on pace. The last mile was kind of rough.</p> <p>Then over to the hill for whistle hills, 3x15,20,25. Finished to 7.</p> <p>HR 52</p> Fri, 12 Oct 2018 06:00:00 Thu, Oct 11, 2018 http://sarahsargent.fastrunningblog.com/blog-10-11-2018.html <p>So I&#39;m taking a swim class that starts next week, it&rsquo;s intermediate swim and I could&nbsp;swim to survive but that&rsquo;s about it haha. So Kenady was kind and taught me the different strokes this morning so that I can at least know something going in. Didn&rsquo;t spend much time on back, breast or free because I had those mostly down, just need to work on the breathing. Spent the rest of the time trying to learn butterfly, it&rsquo;s freaking hard.&nbsp;I sort of had it by the end, I was just exhausted so I could only do like 5 strokes at a time. I&rsquo;ll probably attempt it again sometime this weekend and see if I can do it better when I&rsquo;m not so dead.</p> <p>I went through the graphs of my mileage to see how much I really have done in the past few&nbsp;years and I was surprised.&nbsp;I didn&rsquo;t really believe coach until I looked at the graphs, cause I was like pfft I ran high miles in high school and was fine! But back then I wasn&rsquo;t always at 80 miles and my miles were slow, now they&rsquo;re faster and I&rsquo;m much more consistent with mileage. And my body has changed a lot.&nbsp;But yeah. Coach is right yet again. When I push my miles and start believing I&rsquo;m only going to be fast with those high miles I get injured.</p> <p>I think my problem with running has been that I haven&rsquo;t 100% trusted in the program or the coaches. It&rsquo;s been more like 80%. There&rsquo;s still been a part of me that has doubted&nbsp;whether or not this would really work for me and wants to start pulling in things from my training&nbsp;in high school, mainly the higher miles.&nbsp;But I think I&rsquo;m ready to let go of that once and for all&nbsp;and start trusting more in Coach and Paul. As I think about it, I have gone along with things and done&nbsp;everything they&nbsp;have asked, but there&rsquo;s always been a nagging part of me that&rsquo;s thought, what if this doesn&rsquo;t help me? How am I going to improve? But&nbsp;I&rsquo;m surprised when I learn the thought process behind it. For example, here I am wondering how the heck I&rsquo;m going to improve enough to move into the other group when my group is only doing half of the workouts. I didn&rsquo;t like the separation, I don&rsquo;t like feeling inferior to the other group.&nbsp;But then I remind myself that Coach didn&rsquo;t just put me in this group, it was a mutual decision. I knew I wasn&rsquo;t ready to jump into intense training right at the beginning of the semester. I needed to come back slower so I didn&rsquo;t reinjure myself. And it gives us an opportunity to be coached more individually. But now that I&rsquo;m able to do the workouts and be confident about finishing and Im&nbsp;starting to maintain paces, I&rsquo;ve started looking at&nbsp;how I&rsquo;m&nbsp;going to progress to completing the whole workout, if we just do half of the other group&rsquo;s then I&rsquo;m never going to get faster or eventually be in the other group.&nbsp;I was surprised when I&nbsp;asked Paul about it yesterday and he&rsquo;d already been thinking along those lines and already has&nbsp;a&nbsp;plan, he&rsquo;s&nbsp;still refining a few things but was on the same page.&nbsp;I guess I&rsquo;m just starting to trust more in Paul and Coach, and am finally starting to let go of what I thought I knew and just trust that Coach and Paul are going to help me get to where I want to be. And I don&rsquo;t have to worry about doing things wrong because they&rsquo;re always thinking a couple steps ahead of me when it comes to training. So, from now on, I&rsquo;m going to stop comparing everything we do now to what I did in high school. It&rsquo;s never going to be the same, the training we do now is a step up from that, and is so much more successful than the training I did in high school. I guess I&rsquo;ve tried so hard to be independent of a coach because I realized after high school that I&rsquo;m not always going to have one, and because of some things that happened I wanted to prove to myself that I didn&rsquo;t need a coach. Which is dumb because I have&nbsp;two amazing ones here trying to help me.</p> <p>Both of our teams this year have a shot of going to Nationals. That&rsquo;s never happened before. And I know the girls, I know where they used to be and where they are now.&nbsp;Coach has a knack for seeing potential in people that others can&rsquo;t, and I think maybe he sees something in me too.</p> <p>50% today, dikes + canyon. 7:43 average</p> <p>HR 52</p> Thu, 11 Oct 2018 06:00:00 Wed, Oct 10, 2018 http://sarahsargent.fastrunningblog.com/blog-10-10-2018.html <p>50% on canyon, we hauled the last 3 miles. Just under 7:00 for two of the&nbsp;miles and then 6:30 pace for the last bit. But it felt good. Then strides and finished to 7.</p> <p>Went to the dive-in movie at the pool, it was a good time. Mini arm workout from trying stand 4 of us up on a paddle board at once, and trying not to let Alex or Payton throw me off lol. Got a few bruises but it was a blast</p> <p>HR 53</p> Wed, 10 Oct 2018 06:00:00 Tue, Oct 09, 2018 http://sarahsargent.fastrunningblog.com/blog-10-09-2018.html <p>I&rsquo;m going&nbsp;to start getting to bed earlier, I was so tired today. Sometimes I forget that I need sleep. Also, legs&nbsp;were&nbsp;heavy.</p> <p>Mile warmup, strides then started. Workout was 4x1000s on the grass with 3 min recovery. We were all hoping for it to be on the track. I&nbsp;need to learn to love the grass because it&rsquo;s just always going to be where we do workouts until track season.&nbsp;It&rsquo;s good because it&rsquo;s cross&nbsp;so we don&rsquo;t need the fast speed and can learn to run off effort. And it&rsquo;s also&nbsp;nice to throw pace out the window and just focus on being consistent, and it&rsquo;ll toughen us up.&nbsp;I would rather run fast paces and build confidence on the track, but there&rsquo;s time for that later.</p> <p>First three were nice and consistent. Last one&nbsp;Bino and Danielle picked it up and ran with me,&nbsp;I&nbsp;dropped back after a bit because I started worrying about it too much and gave up.&nbsp;I need to stop doing that. I&rsquo;m frustrated because it was the last one, I was on pace with 400 left.&nbsp;I was cranky, tired&nbsp;and frustrated, not my day? I need to learn how to relax,&nbsp;let negative thoughts and feelings go and replace them with positive ones. I&rsquo;m good at positive self-talk and managed to thrust all the negative down for the first three but it&rsquo;s like as soon as something changes I can&rsquo;t keep it down anymore and start to die. Paul gave me another pep talk before the last and that helped me in the first half, I was starting to struggle mentally but held on a little longer, then negative won out. Running is such a mental game.</p> <p>Times went 4:05, 4:03, 4:05, 4:17.</p> <p>Positives are that I was more consistent than past workouts. It was just the last one. I&rsquo;m heading in the right direction, just need to toughen up mentally and continue to work hard.</p> <p>Cooled down to 6.</p> <p>Asked Coach after how fast he wants me to increase my miles, he said he doesn&rsquo;t. He wants me to stay at 8 for a while, because it seems like anytime I get up to 10 I get injured. I can&rsquo;t deny that, so 8 it is. I&rsquo;m a little sad because I do feel more confident with higher miles, but maybe if I do 6 on faster workout days and 10 easy&nbsp;on recovery days&nbsp;that&rsquo;d be alright. Then I&rsquo;m still running long sometimes and getting that benefit, and on faster days I can hit the paces without worrying about distance.</p> <p>HR 48</p> Tue, 09 Oct 2018 06:00:00 Mon, Oct 08, 2018 http://sarahsargent.fastrunningblog.com/blog-10-08-2018.html <p>AM: 4 miles easy</p> <p>PM: Paul texted that practice was on our own. Got thinking about track and got excited because I realized that this year I&rsquo;m in good shape and might actually be able to PR, last year I was struggling to get in shape and was 6-8 lbs&nbsp;heavier than I am now. Even the thought of going sub 5:20 again is exciting,&nbsp;I know I can do that. I&rsquo;ve gone 5:45 in practice before and it&rsquo;s been fairly relaxed, I&rsquo;m sure if I got into race mode and worked hard I could do it in indoor. When I talked to&nbsp;Paul he said to work for a 5:10 mile, then go for 5:00. It&rsquo;s been a long time since I&rsquo;ve believed in myself, but I&rsquo;m starting to again, and I&rsquo;m actually getting excited. Gives me something to work towards, and is a good reminder that I&rsquo;m training right now for that, and that every day counts and is one step closer to achieving it.</p> <p>Maybe got a little too excited. Went 9.25 miles at&nbsp;7:37 average, making it 13.25 miles for today. Legs are a little tired but it feels good</p> <p>HR 48</p> Mon, 08 Oct 2018 06:00:00 Sat, Oct 06, 2018 http://sarahsargent.fastrunningblog.com/blog-10-06-2018.html <p>AM: Race day! This course is also hilly. But I liked it a lot better than Idaho. Conditions weren&rsquo;t great, it was raining and cold. 47 degrees to be exact, that&rsquo;s a big change from 80-90 degrees in the afternoon haha. I was shivering at the line, the wind made it so much colder</p> <p>Had trouble getting into race mode. At the beginning I was treating it more as a workout, wasn&rsquo;t very competitive and was right at the back, my mentality was like ehh. This race doesn&rsquo;t matter. Then I was like, no, I need to fix that. Started moving up, passed Danielle, Bino and Jacey.&nbsp;Then as I started coming downhill I&nbsp;spotted&nbsp;Mary a little bit farther in front of me, was surprised to see her but got excited. I raced Mary all the time in high school. So I used the downhill and that&rsquo;s when I got into race mode, it&rsquo;s been a looong time since I&rsquo;ve gotten into it like that. It didn&rsquo;t last too long, probably only a mile. But I passed Mary and was close behind Josie for a while.&nbsp;I struggled for like a half mile, Mary passed me back and&nbsp;I just let her go, a couple more girls passed me. Then at the end I started to pick it up, could hear a girl breathing hard behind me, used the downhill and tried to kick but both the girl and Jacey caught me right at the end.</p> <p>Overall happy with how it went, considering the conditions and the course it was good. Talked with&nbsp;Mary after, so good to catch up.</p> <p>Cooled down to 5</p> <p>PM: 5 miles easy. Ankle twinged a little. Now it&rsquo;s stiffened up and is hurting. I forgot that I twisted it kinda bad in the race until now. It was so cold this morning that I was numb and that&rsquo;s probably why I didn&rsquo;t feel it on the cool down or rest of the race. Haha I was like, why is it hurting? Oh yeah, that&rsquo;s why. I&rsquo;ll just ice it a lot this weekend and it&rsquo;ll be fine</p> <p>I&rsquo;m learning to be more grateful for what I can do in the moment, for who I am right now and what I can accomplish.&nbsp;I think the best thing is to be humble, be grateful, and be happy in the moment instead of looking so much to the future and believing that you&rsquo;ll be happy when ___. It&rsquo;s good to have dreams, to believe you can accomplish things, but only if it excites you, if it&rsquo;s&nbsp;something you want to accomplish, and only if you can be grateful for the things you have already accomplished.&nbsp;Choosing to be happy now and to look to the future with hope is what&rsquo;s going to bring the most success, and I think the greatest part of the journey is helping others&nbsp;along the way.</p> <p>It&rsquo;s interesting because my senior year of high school, at Arcadia, I ran a 12 second PR in the 3200, but as soon as I crossed the line and looked at the clock I burst into tears because I ran an 11:03 and didn&rsquo;t break 11:00 and&nbsp;Mary had. I knew that if I&rsquo;d just kicked a little harder&nbsp;and stayed with her I could&rsquo;ve broken 11:00.&nbsp;A few minutes later I was put in my place and realized how ridiculous that was, I PR&rsquo;d by 12 seconds! There&rsquo;s always going to be someone faster, something you could&rsquo;ve done better.&nbsp;But the reason I run isn&rsquo;t to be the best, it&rsquo;s to be the best that I can be and enjoy the journey, be happy with the small improvements and enjoy the camaraderie that comes from being a part of a team. Maybe one day I can work my way to the front pack, but if not at least I&rsquo;ll know that I enjoyed my time as an athlete and made more meaningful connections with teammates, coaches and others along the way.</p> Sat, 06 Oct 2018 06:00:00 Fri, Oct 05, 2018 http://sarahsargent.fastrunningblog.com/blog-10-05-2018.html <p>AM: 2.25 miles easy</p> <p>PM: Pre-meet at the course. 1x1k at 3:42, was surprised it was under 4:00 actually. The uphill was harder than it looks. But the downhill feels really nice</p> Fri, 05 Oct 2018 06:00:00 Thu, Oct 04, 2018 http://sarahsargent.fastrunningblog.com/blog-10-04-2018.html <p>60% run, 3 miles. Range was 6:30-7:00. Ran with Bino, warmed up 2 miles then started. We did it on Main. Splits were&nbsp;6:25, 6:28, 6:42 (19:34- 6:31 average).&nbsp;Felt good and relaxed.</p> <p>HR 51</p> <p>Jomel later took my BP, checked my oxygen levels and my HR. BP was 105/72 (we actually took it a couple&nbsp;times cause the first was 100/44 and she was like whaaat), oxygen 97, and HR 62.</p> Thu, 04 Oct 2018 06:00:00 Wed, Oct 03, 2018 http://sarahsargent.fastrunningblog.com/blog-10-03-2018.html <p>I&rsquo;m tired. Had two exams today, one I was pretty stressed about so I stayed up until 2 last night studying for it. It went well, feel good about it, but I&rsquo;m feeling the lack of sleep. Tonight I&rsquo;ll be playing catch up.</p> <p>Practice ended up being on our own, just a 50%. Kept it relaxed. 9 miles, 7:42 average. I&rsquo;m still a little sore but not near as much as yesterday.</p> <p>Also, not sure if I&rsquo;m eating enough. I do get&nbsp;hungry a lot... but I&rsquo;m used to it. That&rsquo;s probably not good haha. I went from one extreme of eating a lot of ice cream, cookie dough and other junk to cutting out sweets and&nbsp;eating&nbsp;less in an attempt to be healthier... part of it was my lack of an appetite this summer and now I&rsquo;m just used to being hungry. I don&rsquo;t know how much I should be eating.</p> <p>Today I had a banana, bowl of Cheerios and milk, 2 slices of multigrain bread, a ham/cheese sandwich, and a yogurt. Maybe that&rsquo;s enough. Idk. Haven&rsquo;t had dinner yet. I also need to eat more vegetables, I just don&rsquo;t like them that much lol I&rsquo;d rather have fruit</p> <p>HR 53</p> Wed, 03 Oct 2018 06:00:00 Tue, Oct 02, 2018 http://sarahsargent.fastrunningblog.com/blog-10-02-2018.html <p>SO SORE. Probably from weights yesterday? Dikes, 7:31 average.</p> <p>HR 54</p> Tue, 02 Oct 2018 06:00:00 Mon, Oct 01, 2018 http://sarahsargent.fastrunningblog.com/blog-10-01-2018.html <p>Weights were tough this morning&nbsp;(they&rsquo;re every Monday/Wednesday). But I like weights. At the beginning of the season the warmup felt like a workout lol but now that&rsquo;s nothing so yay for improvement!&nbsp;This week we did 4 sets of everything (except the banded walk thing was one set), increase in reps from last week staying at the same weight (we&rsquo;d dropped in reps last week but increased the weight). But it doesn&rsquo;t feel too&nbsp;hard, enough to feel like a good workout.&nbsp;I just can&rsquo;t wait for the day that I can pound out 6+ BWT pull-ups, for now I can only do 2.5 BWT at once&nbsp;(but we did&nbsp;4 sets). I used to not be able to do one body weight pull up, lol. Anyways, legs were sore and a little heavy by the afternoon.</p> <p>Workout was 5x800s with 1 minute recovery between each. The pace was 2:55-3:20. Originally the slow end was going to be 3:15, then Paul switched it to 3:20 because of the heat.</p> <p>I had the plan to start slow and then work my way down to 3:00ish on the last one, to try something new and see if that would help me to hold a pace. Bino had&nbsp;wanted to do the same, so we were going for 3:15 for the first. Came through the 400 at 90 and it felt relaxed enough so I was like screw it I&rsquo;ll just run what feels comfortable. Bino only did two so her second was quicker&nbsp;at 2:55, I just stayed relaxed so I could finish all 5. After the 4th I&rsquo;d wanted to quit. My thoughts weren&rsquo;t very positive. The 1 minute recovery was tough and the wind was strong, and it was hot. I&rsquo;d thought, &ldquo;I can&rsquo;t do it&rdquo; and I might&rsquo;ve said that out loud or it showed on my face or something cause Paul came over and gave me a mini pep talk, Paul is amazing. He said exactly what I needed to hear to switch my mentality and grit out the last one. If he hadn&rsquo;t I can almost guarantee I would&rsquo;ve sucked it up on the last one or dropped out, but he&rsquo;d said he believed in me and that it was just one more and he knew I could do it and so I was like alright I can do it. I love Paul, he&rsquo;s such an amazing coach :) Danielle killed the last one and ran a 3:03. Maybe next time I can go with her. She and I were the only two that finished, but our group is small to begin with.</p> <p>Times went 3:02, 3:01, 3:05, 3:12, 3:13. Happy with it, I didn&rsquo;t completely die like I&rsquo;ve been doing lately so that was a real positive. And I&rsquo;m so glad that I toughened up and just did that last one, and worked hard at it didn&rsquo;t just run it. And I was on pace for all of them.&nbsp;Huge thank you to Paul for his pep talk :)</p> <p>Cool down to 6</p> <p>HR 50</p> Mon, 01 Oct 2018 06:00:00 Sat, Sep 29, 2018 http://sarahsargent.fastrunningblog.com/blog-09-29-2018.html <p>Cross Hollows</p> Sat, 29 Sep 2018 06:00:00 Fri, Sep 28, 2018 http://sarahsargent.fastrunningblog.com/blog-09-28-2018.html <p>9 miles easy, 8:11 average</p> Fri, 28 Sep 2018 06:00:00 Thu, Sep 27, 2018 http://sarahsargent.fastrunningblog.com/blog-09-27-2018.html <p>5 with Danielle, 8:06 average</p> Thu, 27 Sep 2018 06:00:00 Wed, Sep 26, 2018 http://sarahsargent.fastrunningblog.com/blog-09-26-2018.html <p>Felt mediocre, not great but&nbsp;not terrible either. It was hot and windy.&nbsp;7:40 average</p> Wed, 26 Sep 2018 06:00:00 Tue, Sep 25, 2018 http://sarahsargent.fastrunningblog.com/blog-09-25-2018.html <p>Warmups and a mile warmup</p> <p>Hip was feeling off, got it checked and it was slightly out again. Got that fixed but it&nbsp;still didn&rsquo;t feel quite right. Eh.&nbsp;</p> <p>Workout was 1000s&nbsp;on the grass with 90 seconds recovery.&nbsp;I need to be better at making sure I&rsquo;m eating lunch and not cramming in a granola bar 30 minutes before practice.</p> <p>Times were 3:52, 4:07, 4:34.&nbsp;I think there are things I can still tweak to help me hold a pace better. But today I felt drained of energy, so Paul said not to do the last one and to just do a mile of cool down and be done for the day.</p> Tue, 25 Sep 2018 06:00:00 Mon, Sep 24, 2018 http://sarahsargent.fastrunningblog.com/blog-09-24-2018.html <p>Practice on our own today because Paul had recruiting stuff to do. I decided to go slow, not worry about pace, and run as far as I wanted. Was originally going for 8, ended up doing 10 because I felt good. That&rsquo;s the first 10 miler I&rsquo;ve done since being injured, since March. 7:55 average. Started to get a little fatigued at mile 7, but it was the good tired that comes after long runs.&nbsp;It&rsquo;s been a long time since I&rsquo;ve felt that.</p> Mon, 24 Sep 2018 06:00:00 Sat, Sep 22, 2018 http://sarahsargent.fastrunningblog.com/blog-09-22-2018.html <p>Race day! Mile shakeout at 6am then another mile warmup at the course</p> <p>Felt pretty good going into it, my hips were sore from yesterday. Also Drew realigned my SI joints before heading to the course, they were really far out today. I&rsquo;ve been having issues with them all week&nbsp;but it&rsquo;s something I&rsquo;m used to. Not a big deal just a pain. Drew&rsquo;s going to check to see if it&rsquo;s caused by a muscle imbalance or if one leg is longer than the other or something next week. I&rsquo;ve also been feeling some pain in my left plantar fascia&nbsp;but that&rsquo;s something I&rsquo;ve had before too and is something I can&nbsp;easily manage.&nbsp;</p> <p>This was the absolute hilliest course I&rsquo;ve ever run. Including Foot locker and Roy Griak.&nbsp;It was all hill excepting maybe a quarter mile. But the surrounding area was pretty :)</p> <p>Paul said to not even worry about time, but to stay competitive and race hard. I&rsquo;m glad he said that. It was a really hard course.&nbsp;</p> <p>There were three loops, one 1k loop and a 2k loop that we did twice. The 1k loop is where all the flat is. And it&rsquo;s the first 200 or so meters haha. Then it&rsquo;s a steep hill, then steep downhill, then another 100ish of flat&nbsp;to the 2k loop. Then steep uphill for a k,&nbsp;levels out for like 100 meters total&nbsp;then steep downhill for a little less than a k&nbsp;and do the&nbsp;loop again. It was fun! I was just glad to race. Averaged 7:19 lol. Mile splits were 7:37, 6:53, 8:06, and 6:34 pace for .88. I stayed focused and worked hard so that&rsquo;s all that matters. My last 800 was a 2:50 with the downhill, Paul just wanted us to run a fast last 800 so mission accomplished haha. It was tough cause at that point my legs were shot and I was just trying not to let my legs collapse out from under me and go tumbling down the mountain. Downhill is hard but I was able to use it well.&nbsp;</p> <p>Cooled down to 7.75 with Danielle</p> Sat, 22 Sep 2018 06:00:00 Fri, Sep 21, 2018 http://sarahsargent.fastrunningblog.com/blog-09-21-2018.html <p>Travelled to Pocatello today! Ran the course and did 1x1000 and starts. Time was 3:26 but it was all downhill. This course is pretty much all hill. Reminds me of Footlocker.&nbsp;&nbsp;Definitely going to be an effort race not a time one. I&rsquo;m excited though, honestly I&rsquo;m just so happy to race</p> Fri, 21 Sep 2018 06:00:00 Thu, Sep 20, 2018 http://sarahsargent.fastrunningblog.com/blog-09-20-2018.html <p>Wasn&rsquo;t expecting a workout today, idk why but I thought it&rsquo;d be a 50%. Was stressed about a calculus exam, and my mythology professor told me yesterday that I can&rsquo;t make up&nbsp;a quiz even though I&rsquo;m traveling... I&rsquo;ve never had a professor not work with me. I emailed Angie and she said he has to&nbsp;because I&rsquo;m an athlete so I&rsquo;m going to have to talk with him again on Monday. Anyways&nbsp;I&rsquo;m glad I didn&rsquo;t know it was a workout until practice cause I was so stressed out</p> <p>Workout was 1 mile and 4x400s. It was on the grass, made it hard. Everyone sucked it up on the mile, guys included, so that makes me feel better. Mile was a 6:21, 400s were 85, 86, 91, 98. Mmm. Effort was good. Maybe one of these days&nbsp;I&rsquo;ll be able to hold a pace</p> <p>Cool down to 5</p> Thu, 20 Sep 2018 06:00:00 Wed, Sep 19, 2018 http://sarahsargent.fastrunningblog.com/blog-09-19-2018.html <p>50%</p> Wed, 19 Sep 2018 06:00:00 Tue, Sep 18, 2018 http://sarahsargent.fastrunningblog.com/blog-09-18-2018.html <p>Workout was 4x1000 with 3 minutes recovery. Our range was 3:55-4:10. It was on the grass again. I started out feeling good, ended feeling real crappy and dry heaved once after the second, puked after both the third and fourth&nbsp;so that was fun. It was so hot. But hey I finished, after the third&nbsp;I wanted to just call it quits, stuck out the last one though.&nbsp;It was so slow but I finished.&nbsp;</p> <p>Times went 3:55, 4:01, 4:19, 4:31.</p> Tue, 18 Sep 2018 06:00:00 Mon, Sep 17, 2018 http://sarahsargent.fastrunningblog.com/blog-09-17-2018.html <p>50% on Canyon, 7:40 average.&nbsp;Paul biked with us! It was a good time. I was laughing so hard a couple times it was hard to run hahaha but man I love my team</p> <p>Found out that I&rsquo;m traveling to Idaho State this weekend!! I&rsquo;m really excited but also nervous because I haven&rsquo;t raced since March&nbsp;and someone told me the course is really hilly... but hey! Opportunity! It&rsquo;s gonna be great.&nbsp;</p> <p>Oh also weights today were hard. They always are, but yeah Coach I told Paul he was going to work us extra&nbsp;this week so yay! Then after practice&nbsp;Drew had me do the glute challenge again&nbsp;and I was dying after the rotated leg raises. The burn is so real, if you want to do it it&rsquo;s 30 seconds of everything: clams, raised clams, reversed clams, leg raises (don&rsquo;t let feet touch when you bring it back down), toe/leg rotated&nbsp;inside leg raises, toe/leg rotated outside leg raises, front circles with foot (keep leg straight), back circles with foot, hold leg raised up about a foot. Repeat with other leg. So yeah! 9 minutes targeting hips. I just laughed through the pain cause it was either that or yell hahaha</p> Mon, 17 Sep 2018 06:00:00 Sat, Sep 15, 2018 http://sarahsargent.fastrunningblog.com/blog-09-15-2018.html <p>Dikes + Canyon, 7:56 average</p> <p>HR 48</p> Sat, 15 Sep 2018 06:00:00