This is for you, Coach

ran around with Rach and Abel. Attempted to pet a cow.. one ate my stick. baby steps tho, I'll get em next time. Felt relieved when we finally made it back... a very quiet run but it's whateva!

hart's warm/cool with 2x1000s at a pretty chill pace. Nice to run with the girls and pack up. Carli did so awesome, I feel like a proud mama. Weights are always fun with Nicole as my buddy.

trail run tuesday!! Out somewhere by Dixie rock. Fun fun. we kept a good group and screamed in the tunnel. So exilerating. tripped 4 times.. probably the clumsiest I've ever been on a trail run.

Tempo wednesday! 12 min. tempo with the ladies. had a nice bigger group going!! I'm so excited for the group that we're going to have this year!! tempo was good, it took awhile for Liz's watch to catch up to how fast we were going. we kept a nice pace just under 7min pace and it didn't feel all too good but we stuck with it! yay. stretched lots and did weights the right way then stretched again!

DI warm/cool did the kosmin.. cosmin..cosmen? cozmen? the bing cosby test! hahhaha. It was so flippin hard.. honestly. but it was different running fast! Ran the cool down with the boys but I don't think they like Nicole and I very much, they keep running away.  

3 miles to green springs with the guys, ran with nicole then we backed off at the turn around but somehow we caught back up with them and it was fun! Did striders and I totally wasted all the guys.. anyways, tired from the week and ready to be done with the tempo for tomorrow.. haha!

woke up late and raced over to wear the girls ran and found them around the club house in green springs so I ran the rest with them to the 6 mile turn around then on the way back we started our tempo a little before the 5 miles mark and we finished the 10 min right at chevron. Nicoles watch said we covered 1.5 miles and our pace jumped around between 6:10-6:20.. I don't really know how helpful the watch was but it felt good! The decline helped us get into the pace so I think it was pretty effective.

harts warm/cool with 3x1000's. hit 4:03, 4:05, 3:46..... I feel kinda bad for the work out today. Our time was 4:02 and we tried to hit somewhere around 4:08 for the first but we freaked out and then we freaked even more out and went slower on the next one.. and the last one we just kinda killed it.. But next week we'll learn from our mistakes! We took turns leading and that was great! We have a great pack!! weights.. I'm already drained, hopefully yoga will help tomorrow.

am: 3 and yoga

pm: 4 mustang trail.. I love that trail! Weather was the best!

tank top tempo! coachy ran with us and it was really nice having him there to set the pace and it was not like our past tempos.. It didn't feel like we were chasing our pace, we were just picking it up a bit and keeping it together. Very different if that even made sense! Focused on relaxing my breathing and the lsat 4 minutes was the toughest part just trying to hold it together.. I didn't finish as strong as I would have liked to but it was still a good tempo! It was a mental game the whole time which is so so annoying!! It was hard to push them away but focusing on breathing helped clear the thoughts away. coach said something about breathing in the good and out the bad.. maybe I heard it in my head.. I don't remember but it helped! After the tempo I was tired but I felt good still! I felt like I could keep on running! We stopped by the running center and we admired shoes then finished with them boys. Weights after and I feel good! Tempo actually made the run good! weird. Mom said I stunk.. first time since xc finished so I guess track has officially started. woohoo!

morning run then left to all state in slc. Still trying to figure out how I'm going to do my runs when I have rehearsal flippin all day. But I'm going to have to squeeze one in sometime! boo... running alone in the big ol slc.. it's kinda scary! But it's pretty!

ran in the morning before the concert. went to the Jordan river temple and took a selfie with a horse on the way. It was great! Except the cold made my lungs on fire! so so cold.

ohh what a day! 4x1000's at 4:07, 4:01, 3:55, 3:50. Stoner came and ran with us and she talked to me and got my mind off of the cold. It's always the best when she comes down and runs with us! I miss her a lot but I'm glad she helped me out today. Weights and somehow feeling sore already. whaaa?

am: 3 with yoga. Paul yelled at me for breaking the silence. I guess I messed up his mojo. sorry paul.

pm: trail run to dino tracks. so so fun! We had an awesome group running and even the youngens went 4 with us! It was so fun! We even ran into the desert hellans. Oh the irony! They should be running in the desert.. and we should be running in the pines... hm. 

tempo tempo tempo. Average today was a 6:41. Next week we will be in the 30's and just maybe we'll do a 24 min.. maybe. It's scary running the tempo alone with coach, I actually have to respond to the things he's telling me to do. It's weird how tired you get by the end and holding picking up your feet at the last 4 minutes becomes the most strenious thing. Coach even had to push me along but it felt about the same as last week. I think I tried more at the end but next week I'll focus more at the end cause that's when I start to fall apart. We stopped to look at some puppies at sportsmans! They were called "Pom Poo Chi" HA! They're as adorable as they sound :) Please go adopt them. 

am: 3

pm: old mans 1x800, 2x400's. weights after. tired.

sandburgs with all the ladies. striders too. fun fun!

1000's at 4:02, 4:00, 3:56, 3:50. I was actually scared that we wouldn't hit our times after the second one cause I felt exhausted but look at that! yipeee. weights after.

temple run. so fun! the girls got mad at me for leadings them astray but we came back! We sang songs and went to OP after so.. they better not be complaining still!

am: 3.. just ali jo and I. what the?

pm: tempo today for 18 mins and I honestly thought I was going to do worse.. I was already getting tired the start but weirdly I stuck and the last 4 minutes I actually convinced myself that I still had it in me.. and coach does this thing where he runs like a foot in front of me and every time I try to get him he keeps that distance! So really I'm just getting faster haha.. maybe.. anywho, I was surprised that I actually had something in me today and coach didn't let me think, thanks thanks. Surprisingly we hit a 6:29 pace.. whaa?! Last week I couldn't even get under 6:40! I have to say I'm pretty happy.. yippee!

am:3

pm: 4x1000's 3:56, 4:04, 3:50, 3:48.. um.. yah. second one was a mistake and the last two was running for lost time. boo. but we had a really good group! weights after.

chuckawalala and roberts came!! We went to the top which added a mile plus but totally worth it! It felt so so good!

3 in the morn. tempo in the afternoon. went 24 mins at 6:40.. I felt pretty good but near the end I had a tough time telling myself that I was okay... cause I felt good but mentally I just wanted to be done but I finished yipeee! 

root beer mile that was actually 7up for the gals. Nicole and I finished at 10:15... with full honesty..

ran the carter 5k and none of the other girls showed but that's okay cause I won the prizes. ha! It felt okay and the finish I had more energy than I should've but it was fun with my ownself!

am: 4x1000's at 4:00, 3:50, 3:47, 3:45. First one wasn't what I wanted to hit at all, so I feel sheepish for the the others. Felt recovered after each one but the last one I was a bit sloppy and wasn't holding it together too well but overall it was okay! Weights after.

am: 3

pm: 4x1000's at 3:42, :43, :41, :39. Ran with Trevor and it ended up being a lot better than expected.. Freaked us out a little at the start but was surprised I ended even faster. crraazy. It was hot too. Feeling good though!

am: 3

pm: 4 with striders. 

1600 and felt like the group was kinda slow but was suprised at the times I was hitting each lap! Weird... So that was kinda cool, wish I would've reacted to it more! PRed (since my sophy year..) so that's great! But I'm excited to see how I do as we increase our speed and confidence!

raced the 3200. I haven't been feeling very nervous lately. I can even eat breakfast before my race now! Yipee!! Felt good for the first mile then the why questions started coming and I had a hard time pushing them away which effected my last mile. Goal is to just stick it through those last few laps cause there the most important ones! But PRed haha... not for long though! 

am: 3

pm: 4x1000's at 3:36 (uhh..) 3:42, 3:43, 3:41. Trevor ran with us again and he's the greatest! Its fun to hear him stammer out motivational words ha. He's great tho, pushes us a lot. Felt okay but forgot about working on serging on certain parts of the track.... so I'll have to remember that throughout the week! 

am: 3 with yoga

pm: 8 with striders. Byron and Abel were so kind today and ran with us and it was fuuun.. towards the end! I actually felt fine and I wish we talked more but I complained too much ha... 

am: fast 3 with the boysss.. I enjoy running with them, I feel like Kaylee. and plyos

pm: 6 with weights.. so so windy! But fartleks were speedy. I was afraid I'd fall and end my life that way but I survived! two senior citizens honked at us for being on the edge of the road. It must have given them a heart attack.

raced the 1600 and it felt pretty good. I know what I need to work on so I'm going to work on them.

PRed woot woot! But not satisfied and thats okay, sub 12 is now the goal.

am: 4x1000's, 2x300's, harts warm/cool, weights, plyos. What a day! times were 3:35, 3:43, 3:37, 3:43. Not very consistent and my breathing is just going all whack. Coach ran with me on the third one and it helped but I just freak myself out! I know I can hit them, I've gone faster before, but just the thought of running with coach made me breath like I was being chased by a serial killer! I didn't even dare look at my watch but coach helped. I feel like it comes easy to most people to kick in the end but it's tough for me cause I never do it.. I don't know why...So goal this week is to kick in every last 200/100 eh? Or at least find a kick if I even have one. Fun day today though! We ran through the sprinklers mid plyos and grabbed Josie and Addy and shoved there faces into the sprinklers hahha. It's fun to be with the girls, I'll miss it.

am: 3

pm: 8x400's Oh the wind! My first 4 were good and hit between 1:16-1:18... then it just went down from there... BUT! Like coach said, make sure to hit the 300 on pace, which I made sure of even though the last 100 sucked every time. Afterwards I didn't notice how hard I was breathing until I went into the school. hahaha... The cool down was a mixture of puppies and baby food.. I don't know what I was thinking. stretched afterwards. We have some nice patches of grass.

first day back and thought I was going to die. the jp snapped saying the same thing! so I`m not alone.

theres so many stop lights and narrow streets that I almost got hit by a car and a bike ha... 

didn`t feel very good, felt fat really. Even though it wasnt far, i still sweat like i ran a marathon. dang humidity

probably the best weather report day today. nice breeze, the skies finally clear after a week and a half of rain. the humidity isn`t bad today and actually made the breeze feel 10 times better! But got to endjoy it while it lasts cause it wont even last until tomorrow. The run felt really good compared to the past few days, so I went farther than 2 haha. The great thing about Japan is that theres lots and lots of streets and their mostly in a grid so you don`t get lost unless you loose your sense of direction. Theres always a new route you could go and lots of new places and stores to see. Today I ran in a tunnel and it was pretty with vines all over it. I took a random turn and discovered grass! (rare) it was a park with a funky playground set that looked like you were in the safari (if the safari had a playground) and there were also senior citizens playing croquet on the field. I found a monumental caboos too. don`t actually know why it was there though. 

After a 4 day trip in Nagoya, I thought it`d be a good time to get healthy again. (too much good food here) It was one of those mornings when you really don`t feel like running but once you start you`re SO happy that you decided to get out of bed and run. The weather was beautiful and I know that won`t last soo I`ve gotta make the best of it, right? Happy Run.

5K because I`m in Japan!

Ran with JP and I died. The End.