How I became the best

Nice workout today. Ran 1.5 miles to the school an then we did the stairs for 15 minutes. I was tired of doing easy stuff so I pushed it really hard. I ended up lapping everyone at least once, including Heston so I was pretty happy with that, and it hurt so thats good I guess. Cooled down 3.6 miles on the bike, then ran 4.5 once I got home to get to 10 for the day. 

35 minutes on the bikes. I went off too hard at the start, he wanted our heart rates at 120 to 140 but I was 160 so I slowed down a lot toward the end. .75 on an eliptical and an 800 on the track (covered in snow). When I got home I did 3.5 miles with 4 400s thrown in really fast. Felt good. 

Had to do a quick run today, I wanted to do 8 but only got in 6.7 or so because I had to get back to the school to accompany people for solo and ensemble. Averaged 7:01.

I can't remember what I did, but it was at least 6 for the day

12 miles at a super relaxed pace, averaged 7:45. Legs feel good.

So I literally did piano stuff all day and didn't have time to run. I did my long run on Sunday instead, but I'm counting it toward this week. Started off with 7:30 to 7:10 for the first 4 miles to warm up, then got it rolling for the next ten miles. Every single one of the next ten miles were in between 6:28 and 6:39, which was awesome, I was happy with it. My watch said my fastest half marathon during the run was 1:27:09, which is almost my pr and honestly this run wasn't that hard. Really pleased, I think I'll run a great time at my 15k coming up. Last two miles were 6:45 and 6:58 to cool down a little. Ended at my grandmas house where I showered and watched the rest of the super bowl. It was weird looking back to Spanish fork canyon and seeing how far I'd just run, I pretty much ran across the valley!

10 minute warm up then the loops around the school buildings, with 2 sprints up the hill at the end. Felt really good! 10 minute cool down. 

4 miles easy with an ab workout. 

Slow mid week long run, averaged 7:38. Felt nice and easy until the end, but it was super cold and I forgot gloves. Ready to break 10 on Friday!

30 minute bike ride, heart rate got to 130. We'll say 4 miles

Finally! Got to the oval at 4 something and ran 5 laps to shake out a bit, 2200 meters. My left big toe has been having some serious issues so I was hoping that wouldn't affect me too much. Then I just layed down, watched a ton of races (including Heston's wicked fast 4:26), drank a butload of water, etc. Ran 1 mile outside in the fog then did some drills. Hung around with Nick and Heston for a while and then went to the start line to check in. Did 2 strides and jogged around a little. Lots of stretching. I started on the outside of the front line, which was pretty much perfect. Started out and was in maybe 15th, so I just went right to the rail and let everybody else go out hard while I just hung back. I was midway through the pack, and I still ran a 71 first lap! Those guys in front must have been hauling! I found the kid from Park City that I knew had a similar 2 mile as me, so I followed him everywhere. I didn't let him go anywhere without being right behind him. Props to him because if he hadn't made a really smart progression I probably wouldn't have broken 10. We passed a bunch of people, and it seemed like he had kind of settled and I wanted to keep going. So I passed him and worked on the gap to the next person about 15 meters away. When I caught that guy, a kid from Davis passed me too, so I stuck on him and hung on. With 1 lap to go, I passed him and started pushing to the next guy. I caught him and passed him. I pressed really hard that last lap, coach yelled at me and said I had to run 73 to get 10. On the last turn, the Davis kid was on my shoulder and I hadn't started to sprint yet. On the home stretch I gradually built up to a full sprint and I caught someone in front of me, but the Davis kid passed me again and beat me by a like half a second or less. 69 seconds for the last lap. Super happy with this race! Cooled down 5 minutes.  

Ran on sunday because I didn't get to on Saturday. 65 minutes in St George, we'll say 8.75 miles. Pretty easy, but went harder up this really steep big hill. 

Ran in St George again, the weather was amazing! It was like 70 and I ran around the dirt trails in the desert. I only went like 3 miles, but whatever.

I thought we kept practices going on throughtout the transition to track, but I guess not. I think we have this week off or something, so I did my own little workout. Warmed up 2 miles, then did 1 mile of 200 hard at mile pace, 200 medium paced recovery. That mile was 5:46. 1 mile recovery at in 7:30, then another mile of 200 hard 200 easy, 5:45. Felt good, but afterward my legs just felt like they'd been pounded. Cooled down 2.75 back to my house, had to add a little bit. 

Felt really crappy today. I was going to go 12 at a pretty good pace, but had to cut it to 8 because I felt nauseous. Legs felt super beat up, even though I've barely been doing anything. 7:38 pace.

Felt crappy this week and I don't remember what I did.

Soccer

Soccer

Nice workout. I wrote this big long thing bu it didn't save it so I'll just sum it up. 1000-800-600-500-600-400 with 600 jogging rest. 2:55-2:20-1:45-1:27.5-1:45-68. 2.5 warm up, 2 cool down.

Helped my sister with a sprint workout today. I did 2 laps warm up with her then 2 laps sprint the straights walk the curves, but I just jogged. Paced her for what was supposed to be 500 meters at 70 per 400, but shes just getting out of surgery so we only got to 200. After that did a 200 in 33 seconds, then some 40 meter sprints. 4 miles after at a nice pace, low 7 maybe. 

First official day of outdoor. Ran my 4 mile loop and then to the school, 5 miles. I saw Jordan running and I tried to catch up to him but he was flying and I didn't want to run hard yet. Jogged another lap and we did 4 laps of surging whenever we felt so inclined, nothing hard, but we averaged 6 minute miles with most of our slow running at 7 minute pace or slower. Then we did 2x400s working on pacing, goal was 75 to 80. I lead the first lap through in 76 and Nate lead the second one through in 76. Jogged a mile and a half on the grass then played soccer for 45 minutes or so. Threw jav for a while and ran 1.5 home for 10 miles. 

Nice and easy 8 miles, not too bad. Big workout tomorrow.

Am: 4 miles super slow

Really good workout today! 800 warm up. It was going to be 1200, 1000, 800, 600, 400, and 2x200s. But coach changed it to 3x800s, 600, 400, and 2x200s, 800 jog rests. 800s were 2:17-2:17-2:15. 600 in 1:37. 400 in 61, that felt good. The 200s were nice, 28 an 27. I was close to all out on these, but it was good. I was exhausted at the end, but I'm really happy with this. Based off of my times today, coach thinks I can run 4:24 and 9:28. I want to get down to 9:20, but we'll see. I'm pretty sure I could destroy all my prs right now. I'm betting I could do 2:08 or faster, close to 4:30 and probably under 9:50. 1 mile cool down. 

Today was Sadie's, so not much running. 5 miles in the morning. 

Soccer tryouts were today and they were doing a mile on the track so we did like a tempo run behind them. 2 laps warming up then 1 mile in 6 minutes. 4 more miles with Nate, Tanner, Wyatt, and Nick, added 2 more when we got back to the school. The 4 miles was pretty quick, definately sub 7 pace, especially the last part.