High school training

St. Johns under the lights

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Location:

Haslett,MI,

Member Since:

Nov 19, 2019

Gender:

Female

Goal Type:

Other

Running Accomplishments:

XC 5k PR: 19:09; XC 2 mile PR: 11:49

5K PR: 18:51; 10K PR: 42:04

Track-- 800 PR: 2:23; 1600 PR: 5:19; 3200 PR: 11:35, 400 PR: 1:04.3

Short-Term Running Goals:

Run sub-18:30 in XC 5K
Sub-2:18 in 800
Run sub-5:10 in the 1600
Run sub-11:15 in the 3200
increase base mileage so I can run longer distances faster
become mentally stronger
continue to enjoy it

Long-Term Running Goals:

Sub 18 XC 5k
Sub 2:10 800
Sub 5:00 1600
Sub 10:50 3200

I want to make sure to not waste any opportuntities.

Personal:

(upcoming) 10th grader in Haslett High School

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Totals

Slow miles	Fast miles	Total Distance
296.86	97.15	394.01

Fri, Aug 16, 2019

Race: St. Johns under the lights (3.107 Miles) 00:19:59, Place overall: 2

Slow miles	Fast miles	Total Distance
1.00	3.11	4.11

1st race in high school

Splits:

Tue, Aug 27, 2019

Race: Corunna Earlybird Invitational (3.107 Miles) 00:19:30, Place overall: 1

Slow miles	Fast miles	Total Distance
1.00	3.11	4.11

Hot and hilly race with no shade

Wed, Aug 28, 2019

Slow miles	Fast miles	Total Distance
2.35	0.00	2.35

Post-race run: 8:25 pace

Thu, Aug 29, 2019

Slow miles	Fast miles	Total Distance
0.50	5.50	6.00

Tempo run

Warmup: 3:34

Tempo time: 37:58

Fri, Aug 30, 2019

Slow miles	Fast miles	Total Distance
5.08	0.00	5.08

Lake run: 41:36 (8:12 pace)

Sat, Aug 31, 2019

Slow miles	Fast miles	Total Distance
7.06	0.00	7.06

Time: 53:35

Pace: 7:35

Mon, Sep 02, 2019

Slow miles	Fast miles	Total Distance
6.20	0.00	6.20

Time: 46:31

Pace:7:30

Tue, Sep 03, 2019

Slow miles	Fast miles	Total Distance
5.75	0.00	5.75

Time: 42:11

Pace: 7:20

Wed, Sep 04, 2019

Slow miles	Fast miles	Total Distance
1.50	3.50	5.00

400 repeats w/ 1 and a half mile warmup

1:35, 1:31, 1:31, 1:29, 1:29, 1:29, 1:25, 1:23, 1:23, 1:23, 1:22, 1:22, 1:21, 1:13, 1:17

Fri, Sep 06, 2019

Slow miles	Fast miles	Total Distance
3.06	0.00	3.06

Pre-race run: 9:18 pace

Sat, Sep 07, 2019

Race: Bret Clements Bath Invitational (3.107 Miles) 00:19:20

Slow miles	Fast miles	Total Distance
1.50	3.11	4.61

No competition, super hilly, good weather

~Pace: 6:21

Splits:

Mon, Sep 09, 2019

Slow miles	Fast miles	Total Distance
6.44	0.00	6.44

Time: 50:55

Pace: 7:54

Tue, Sep 10, 2019

Slow miles	Fast miles	Total Distance
1.00	3.00	4.00

Repeats w/ 1 mi warmup

1st mile: 6:01, 2nd mile: 5:59,

1st half mile: 2:29, 2nd half mile: 2:37

Wed, Sep 11, 2019

Slow miles	Fast miles	Total Distance
3.00	0.00	3.00

6.80 miles biking~3 miles running

15.7 mph

Thu, Sep 12, 2019

Slow miles	Fast miles	Total Distance
3.48	0.00	3.48

Pre-race run

Pace: 8:21

Fri, Sep 13, 2019

Race: 2019 MSU Spartan Invite (3.107 Miles) 00:19:23

Slow miles	Fast miles	Total Distance
4.50	3.11	7.61

Hilly, hot, and super humid

Warm-up: 1

Clocked the time at 20:00 because I messed up finish from dehydration

Cool-down: 3.5

Sat, Sep 14, 2019

Slow miles	Fast miles	Total Distance
2.49	0.00	2.49

Post-race run

Pace: 8:43

Mon, Sep 16, 2019

Slow miles	Fast miles	Total Distance
2.89	0.00	2.89

Pre-race run

Pace: 8:36

Tue, Sep 17, 2019

Race: CAAC Red Jamboree #1 (3.107 Miles) 00:19:38, Place overall: 3

Slow miles	Fast miles	Total Distance
1.00	3.11	4.11

Very hilly and hot (82), started out way to fast

Splits: 6:03, 6:44, 6:48

Wed, Sep 18, 2019

Slow miles	Fast miles	Total Distance
5.74	0.00	5.74

Post-race run

Pace: 8:49

Thu, Sep 19, 2019

Slow miles	Fast miles	Total Distance
1.00	3.98	4.98

Tempo plus hill workout

2 down tempo (6:56 pace)

6 Raby Road hill repeats

0.98 back tempo (7:12 pace)

Fri, Sep 20, 2019

Slow miles	Fast miles	Total Distance
3.05	0.00	3.05

Pre-race run

Pace: 8:36

Sat, Sep 21, 2019

Race: Jackson Invitational - Varsity (3.107 Miles) 00:19:53, Place overall: 4

Slow miles	Fast miles	Total Distance
3.97	3.11	7.08

Warmup- 1 mi

Course had multiple huge hills, had little shade, and was during a heat spike (85). I fell apart mentally.

Splits: 6:00, 6:42, 6:41

Cooldown-2.97

Mon, Sep 23, 2019

Slow miles	Fast miles	Total Distance
7.60	0.00	7.60

Endurance

Pace: 8:17

Tue, Sep 24, 2019

Slow miles	Fast miles	Total Distance
1.00	4.00	5.00

Warmup-1 mile

Tempo Run

Time 14:01

Pace: 6:58

Wed, Sep 25, 2019

Slow miles	Fast miles	Total Distance
2.33	0.00	2.33

Recovery day

Pace: 8:24

Thu, Sep 26, 2019

Slow miles	Fast miles	Total Distance
2.00	3.00	5.00

1.5 mile warm up

800 and 400 repeats on course

1/2 miles: 2:57, 2:52, 2:51

1/4 miles: 1:19, 1:17, 1:16, 1:14, 1:12, 1:09

0.5 mile cool down

Sat, Sep 28, 2019

Slow miles	Fast miles	Total Distance
0.50	6.01	6.51

0.5 mile warmup

6 mile tempo

~Pace: 7:07

Time: 42:45

Mon, Sep 30, 2019

Slow miles	Fast miles	Total Distance
2.65	0.00	2.65

Pre-race run

~pace: 9:15

Tue, Oct 01, 2019

Race: CAAC Red Jamboree #2 (3.107 Miles) 00:19:32, Place overall: 3

Slow miles	Fast miles	Total Distance
1.00	3.11	4.11

Warmup

Rained the whole day and during the race so it was extremely muddy and humid (80)

Splits: 6:27, 6:42, 6:22

Thu, Oct 03, 2019

Race: East Lansing Invitational (3.107 Miles) 00:19:09, Place overall: 1

Slow miles	Fast miles	Total Distance
2.50	3.11	5.61

Warmup 1

Not the time I wanted on a super fast course but there wasn't any competion and it was super windy

Splits: 6:06, 6:42, 6:21

Cooldown 1.5

Fri, Oct 04, 2019

Slow miles	Fast miles	Total Distance
4.74	0.00	4.74

Post-race run

Pace: 8:39

8:45, 9:02, 8:54, 8:18, 8:05

Sat, Oct 05, 2019

Slow miles	Fast miles	Total Distance
3.00	2.10	5.10

Tempo Run

7:48, 7:38, 7:46

6:21, 6:25

Mon, Oct 07, 2019

Race: Haslett Cross Country Invite (3.107 Miles) 00:19:41, Place overall: 1

Slow miles	Fast miles	Total Distance
1.50	3.11	4.61

1 mile warmup

Really hot (79) and I was dehydrated; plus there was no competition and I started out way to fast

6:02, 6:40, 6:50

0.5 mile cooldown

Tue, Oct 08, 2019

Slow miles	Fast miles	Total Distance
4.00	0.00	4.00

Post-race run

~Pace:8:34

8:45, 8:41, 8:46, 8:04

Wed, Oct 09, 2019

Slow miles	Fast miles	Total Distance
0.63	3.16	3.79

Warmup

Tempo run

6:53, 6:23, 6:33

Thu, Oct 10, 2019

Slow miles	Fast miles	Total Distance
3.55	0.00	3.55

Recovery run

~pace: 8:35

Fri, Oct 11, 2019

Slow miles	Fast miles	Total Distance
2.86	0.00	2.86

Pre-race run

~pace: 8:33

Sat, Oct 12, 2019

Race: Greater Lansing Cross Country Championship (3.107 Miles) 00:19:35, Place overall: 13

Slow miles	Fast miles	Total Distance
1.00	3.11	4.11

warmup

Really cold (35), I had a really bad cold, started out way to fast, finished strong

5:46, 6:39, 6:24

Mon, Oct 14, 2019

Slow miles	Fast miles	Total Distance
3.00	1.86	4.86

2 mile warm up

1000 repeats on williamston hill

4:27, 4:10, 4:09

1 mile cooldown

Tue, Oct 15, 2019

Slow miles	Fast miles	Total Distance
3.79	0.00	3.79

Recovery run

~pace: 8:23

Wed, Oct 16, 2019

Slow miles	Fast miles	Total Distance
2.33	0.00	2.33

Pre-race run

Pace: 9:12

Thu, Oct 17, 2019

Race: CAAC Red Jamboree #3 (3.107 Miles) 00:19:34, Place overall: 2

Slow miles	Fast miles	Total Distance
2.00	3.11	5.11

warmup 2 miles

Course was extremely muddy (muddiest so far) and I ran really well considering

6:00, 6:54, 6:23

1st city all-league! 2nd in the league

Sat, Oct 19, 2019

Slow miles	Fast miles	Total Distance
5.50	1.00	6.50

Easy 5.5 ~pace: 7:59

8:04, 7:53, 8:05, 7:59, 7:50, 3:41 (1/2)

Straight into 1 hard mile 5:51

Mon, Oct 21, 2019

Slow miles	Fast miles	Total Distance
2.77	0.00	2.77

Easy run

~Pace:7:55

Tue, Oct 22, 2019

Slow miles	Fast miles	Total Distance
2.00	2.00	4.00

Tempo run

8:19, 8:11

6:34, 6:19

Wed, Oct 23, 2019

Slow miles	Fast miles	Total Distance
3.68	0.00	3.68

Recovery run--> getting ready for regionals

~pace: 8:27

Fri, Oct 25, 2019

Race: MHSAA LP Region 14-2 @ Ovid-Elsie (3.107 Miles) 00:19:11, Place overall: 14

Slow miles	Fast miles	Total Distance
7.01	3.11	10.12

2 mile warmup

Super fast course but I started out way to fast and fell apart when I started to get passed by people I knew I was faster than... Qualfied for states though

5:41, 6:16, 6:19

5.01 mile cool down

Mon, Oct 28, 2019

Slow miles	Fast miles	Total Distance
5.35	0.00	5.35

Easy run

8:16, 8:08, 8:21, 8:11, 8:03

Tue, Oct 29, 2019

Slow miles	Fast miles	Total Distance
2.75	0.00	2.75

Short run(gearing up for states)

~pace: 7:31

Wed, Oct 30, 2019

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

Swimming 10 mins

Water jogging 10 mins

Thu, Oct 31, 2019

Slow miles	Fast miles	Total Distance
3.13	0.00	3.13

Easy run

Pace:8:46

Fri, Nov 01, 2019

Slow miles	Fast miles	Total Distance
1.81	0.00	1.81

Pre-race run

~pace: 9:17

Sat, Nov 02, 2019

Race: MHSAA LP D2 Finals (3.107 Miles) 00:19:12, Place overall: 35

Slow miles	Fast miles	Total Distance
1.50	3.11	4.61

1 mile warmup

The actual muddies course we've run and crazy wind=amazing that I got even that time... 7 seconds off of all-state. 4th highest placer in Haslett girls history though!

0.5 mile cool down

Mon, Nov 04, 2019

Slow miles	Fast miles	Total Distance
6.00	0.00	6.00

Easy run

Pace: 8:05

Tue, Nov 05, 2019

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

Swimming for 35 minutes

Wed, Nov 06, 2019

Slow miles	Fast miles	Total Distance
3.00	4.00	7.00

2 mile warmup

Tempo

7:10, 6:55, 6:31, 6:15

1 mile cooldown

Thu, Nov 07, 2019

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

45 minutes swimming (w/ breaks)

Fri, Nov 08, 2019

Slow miles	Fast miles	Total Distance
3.50	0.00	3.50

Pre-race run

Sat, Nov 09, 2019

Race: 2019 MITCA Team Michigan Trials (Mid-East Qualifier) (3.107 Miles) 00:19:25, Place overall: 10

Slow miles	Fast miles	Total Distance
2.50	3.11	5.61

1 mile warmup

Still really sick and super muddy course because of snow-- mentally fell apart (3 places and 14 seconds off of last years race)

1.5 mile cooldown

Mon, Nov 11, 2019

Slow miles	Fast miles	Total Distance
5.00	0.00	5.00

Beginning of break off of running...

15--> 5 miles runnig

15.6 mph

Tue, Nov 12, 2019

Slow miles	Fast miles	Total Distance
4.00	0.00	4.00

Tempo

1.5 min hard, 0.5 min easy

12 biking miles-->4 miles

Wed, Nov 13, 2019

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

15 mins high intesity plyometrics

10 mins weight lifting and strength

Thu, Nov 14, 2019

Slow miles	Fast miles	Total Distance
3.70	0.00	3.70

Biking Hill workout

11~3.7 miles

Sat, Nov 16, 2019

Slow miles	Fast miles	Total Distance
5.00	0.00	5.00

55 min eliptical-

10 min warmup; starting at level 1 resistance and going up one every four mins (40 mins total and whole thing at medium pace); 5 min cooldown

20 min swimming

Mon, Nov 18, 2019

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

45 min swimming

Tue, Nov 19, 2019

Slow miles	Fast miles	Total Distance
5.20	0.00	5.20

16 mins biking~5.2 mins

level 3 resistance, level 3 incline

Wed, Nov 20, 2019

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

40 min swimming

Thu, Nov 21, 2019

Slow miles	Fast miles	Total Distance
6.00	0.00	6.00

consistant 60 mins on eliptical

level 5 incline and resistance

Fri, Nov 22, 2019

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

35 mins swimming

Sat, Nov 23, 2019

Slow miles	Fast miles	Total Distance
6.00	0.00	6.00

Interval eliptical workout

Mon, Nov 25, 2019

Slow miles	Fast miles	Total Distance
5.00	0.00	5.00

~8:40 pace... First run off of break

Tue, Nov 26, 2019

Slow miles	Fast miles	Total Distance
0.00	4.40	4.40

Biking 13.2-->~4.4

Av. Watts~157

Interval resistance and incline training

25 min weight room training

Wed, Nov 27, 2019

Slow miles	Fast miles	Total Distance
3.50	1.00	4.50

2 miles slow- 8:38, 8:37

1 fast mile- 6:50

1.5 slow miles- 8:21, 4:05 (8:08)

Thu, Nov 28, 2019

Slow miles	Fast miles	Total Distance
3.50	0.00	3.50

40 mins of high restistance elyptical training

Fri, Nov 29, 2019

Slow miles	Fast miles	Total Distance
4.00	0.00	4.00

Av pace~8:28

Sat, Nov 30, 2019

Slow miles	Fast miles	Total Distance
5.00	0.00	5.00

Splits: 8:20, 8:05x3, 7:55

Mon, Dec 02, 2019

Slow miles	Fast miles	Total Distance
4.50	0.00	4.50

Splits: 8:26, 8:15, 8:00, 7:50, 3:41 (1/2 mile)

Tue, Dec 03, 2019

Slow miles	Fast miles	Total Distance
4.00	0.00	4.00

12 miles biking=4 miles; interval biking (~121 watts)

25 minutes weight training

Wed, Dec 04, 2019

Slow miles	Fast miles	Total Distance
5.00	0.00	5.00

Splits: 8:10, 8:16, 8:07, 8:04, 7:52

Thu, Dec 05, 2019

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

40 min easy swim

25 mins of hard plyometrics

Fri, Dec 06, 2019

Slow miles	Fast miles	Total Distance
4.00	0.00	4.00

Splits: 8:08, 8:12, 8:13, 8:13

Sat, Dec 07, 2019

Race: Dashing through the snow and fire (3.107 Miles) 00:20:10, Place overall: 1

Slow miles	Fast miles	Total Distance
1.50	3.10	4.60

1 mile warmup

5k splits: 6:18, 6:31, 6:32-- haven't done really any hard runs so I'm not disapointed, treated it as more of a workout

0.5 mile cooldown

Mon, Dec 09, 2019

Slow miles	Fast miles	Total Distance
4.00	0.00	4.00

Splits: 8:05, 7:59, 7:53, 7:34

Tue, Dec 10, 2019

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

40 mins consitant swimming

Wed, Dec 11, 2019

Slow miles	Fast miles	Total Distance
2.50	2.00	4.50

Short Tempo run

2 slow mile splits: 7:52, 8:09

2 fast mile splits: 6:46, 6:35

1/2mile cool-down: 3:59

25 mins weight training

Thu, Dec 12, 2019

Slow miles	Fast miles	Total Distance
3.42	0.00	3.42

60 min eliptical resistance workout

Fri, Dec 13, 2019

Slow miles	Fast miles	Total Distance
4.50	0.00	4.50

splits: 8:06, 7:45, 7:41, 7:26, 3:43 (1/2 mile)

Sat, Dec 14, 2019

Slow miles	Fast miles	Total Distance
5.00	0.00	5.00

Splits: 7:38, 7:31, 7:40, 7:16, 7:15

35 min weight training

Comments

From Mike on Thu, Dec 19, 2019 at 12:05:46 from 168.213.5.162

You would definitely benefit from slowing down your easy runs. It will make you faster eventually, and certainly less likely to be injured, and with your clear ability and work ethic, that should be a huge focus.

Mon, Dec 16, 2019

Slow miles	Fast miles	Total Distance
4.50	0.00	4.50

Splits: 7:58, 8:05, 7:36, 7:25, 3:43 (1/2 mile)

25 mins of weight training

Wed, Dec 25, 2019

Slow miles	Fast miles	Total Distance
0.00	0.00	0.00

Plyometrics and 10 mins of weight training

First exercise back from sick

Thu, Dec 26, 2019

Slow miles	Fast miles	Total Distance
4.00	0.00	4.00

Splits: 7:49. 7:48, 7:44, 7:33

First run, still a little sick but felt suprising good

Fri, Dec 27, 2019

Slow miles	Fast miles	Total Distance
4.50	0.00	4.50

Splits: 7:49, 7:55, 7:52, 7:44, 3:44 (1/2 mile)

25 mins weight training

Sat, Dec 28, 2019

Slow miles	Fast miles	Total Distance
5.50	0.00	5.50

Splits: 7:55,7:53, 7:48, 7:42, 7:35, 3:41 (1/2 mile)

Plus high incline

Mon, Dec 30, 2019

Slow miles	Fast miles	Total Distance
5.00	0.00	5.00

Splits: 7:57, 7:54, 7:48, 7:44, 7:33

Tue, Dec 31, 2019

Slow miles	Fast miles	Total Distance
3.00	0.00	3.00

40 min high resistance eliptical workout, last 15 with weights

Totals

Slow miles	Fast miles	Total Distance
296.86	97.15	394.01

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