Wednesday, January 22

Speed workout:

2 mile warm-up

1 mile speed change

 3 x 800 at 2.50 pace

.5 cool down

Speed workout:

1 mile warm up

 800, 5 x 400, 800

1.5 mile cool down

We started off with 1 minute on, one minute off for 20 minutes at Liberty Park.  We went back to the school to finish at 7 miles.

2 laps warm up and 1 lap speed change.

6 x 800 meters at 2:50 pace

I htit my first at 2:14, then my second at 2:50.  Then I slipped and went to 2:60, then I sat one, then did one, and finished a lap early and then did my last one at 2:65.  Cooled down 1 mile on the track.

I started my run a little earlier than the group and went pretty fast hoping maybe I could get a head start.  I was ahead of the group for a good part of the run, then I tried to get a drink at Red Butte.  I got on the trail and stayed ahead for about 75%.  I forgot where to get off, though, so I slowed down a lot and waited for John and Chris.  I ran with John, Bill and Chris until we got off the trail and on to the street.  Then I suddenly got a really bad side ache.  It hurt so badly.  I waited a second to catch my breath, then it just went away.  But I took too long and they left me.  I ran by the drinking fountain and Sarah and Angie came along.  I ran with them for the rest of the way back to the school.  We ran perfectly in sync until we got to the school.  We definitely sped up a lot when we started to run to the finish.

We did two warm up laps around the track then streching and drills.I could kind of tell my knee was going to hurt as always.We started on a run and I could'nt really keep a good pace beacause my knee was progressively started to hurt more and more untill I didnt feel like I counld run anymore so I ended early at my house and grabed an icepack and a glass of water,I was going to run back to the school when my knee was numb enough to not hurt as bad.But my mom came home early and took me back up to the school.I will make sure to ice and roll out tonight so I can get a good run in tomorow.