Pictures

Relentless

I would never trade in these last 21 days for anything EVER! It's been such an amazing and (cliche I know) but life hanging experience! To see so much passion, talent, and drive in a group of people is truly phenomenal! Also to see coach Trent being so passionate is amazing, I think it will be very hard to ever come across another person that loves what they do as much as Trent does! There are so many things I can bring home now, and not only in running. I've learnt so many life lessons about hard work, dedication, and loving what you do! I think I can apply these lessons now to my everyday life. I honestly think that it has changed my attitude towards people and work! Also the people I have met here have been I incredible! Leaving was so sad, however, I know I will definitely stay in touch. From now on whenever I feel that anything is getting too tough or I am disheartened I will know that there is someone out there in a worse situation doing so much more than I am! And as coach kept saying I WILL be relentless in my training! I will work my hardest until I get where I want to get, which quite frankly is a road that I don't think will ever stop!

Ways to improve as a distance runner (lecture #26)

"Little things mean a lot"

Power (lift in your upper body) 

Flexibility for longer stride

Intervals (jog between intervals do not stop and embarrass yourself)

Base running.

"Hard work beats talent, when talent does not work"

Good nutrition.

Mental alertness.

Always run with people better than you.

Read up on your sport "knowledge is power"

Tempo and steady rate runs.

Recovery.

Goals.

Persistence and determination.

Staying health (without this everything else above is irrelevant)

A great least is when no one on the team wants to let him or her down.

Day 18 run and campfire

I ran a 3 mile at 9,000 feet in 22.28 which it just under a 7.30 mile pace which I wouldn't consider bad at all! Also we had the campfire last night and I set my goals, the first one was to always love running and never see it as a task, and the second is to run the 5k at 19.20 or below by the end of the season! I realize what a huge jump it is but I have seriously learnt so much since I've been here. So when I get home I'm going to carry out everything and work my butt off, only this time doing it efficiently . As I recon that before hand even tho I was putting in the hours I wasn't getting as much out of it as the training was inefficient!

Last run!!!

Yesterday's run was just a really slow run for 35 minutes at my a route course! It was nice to be relaxed, I realize that 20 days ago that easy run would have been so much harder.

Elva dryer (lecture #27)

"The road to success is always under construction"

"If you don't know where you are going how do you expect to get there?"

"There are competers and completers, be a competer"

"If you want to go somewhere you have never been, you have to do something you have never done"

Day 18 run and campfire

I ran a 3 mile at 9,000 feet in 22.28 which it just under a 7.30 mile pace which I wouldn't consider bad at all! Also we had the campfire last night and I set my goals, the first one was to always love running and never see it as a task, and the second is to run the 5k at 19.20 or below by the end of the season! I realize what a huge jump it is but I have seriously learnt so much since I've been here. So when I get home I'm going to carry out everything and work my butt off, only this time doing it efficiently . As I recon that before hand even tho I was putting in the hours I wasn't getting as much out of it as the training was inefficient!

Ways to improve as a distance runner (lecture #26)

"Little things mean a lot"

Power (lift in your upper body) 

Flexibility for longer stride

Intervals (jog between intervals do not stop and embarrass yourself)

Base running.

"Hard work beats talent, when talent does not work"

Good nutrition.

Mental alertness.

Always run with people better than you.

Read up on your sport "knowledge is power"

Tempo and steady rate runs.

Recovery.

Goals.

Persistence and determination.

Staying health (without this everything else above is irrelevant)

A great least is when no one on the team wants to let him or her down.

(Lecture #25) college

Don't give too many recommendation letters it might irritate the application person. 

Do research about an interviewer and don't ask surface level questions!

"The harder you work in life, the Luckier you get"

Day 17 run

We played fox and the hound which basically someone ran out and laid down flower and you had to follow it to find them. However some were bogus paths. So we ended up running for 55 minutes which wasn't so bad, but I felt really sick after as the cafeteria people changed up all the food and I had to eat pasta:(

College application (lecture #23-#24)

These lectures have had some great points but not much to write down so that's why they seem to be lacking'

Mental and physical fitness are important for the executive world.

Upward trend in grades is important.

Interaction with college people is important, emailing straight back etc.

Common.org website for apps.

Don't write running essays, write something about yourself they don't know. 

Apply to 5reach, 5 easy and 5 middle schools.

Pressure (lecture #23)

"Competence builds confidence"

"Perception is reality"

Day 16 run

The run was so great today because it was practically all down hill! I went for 4.4 miles and came in at just under 34 minutes which is just under a 8 minute pace I think? So at an easy pace that wasn't too bad at all! As much as I'm having fun I miss home and can't wait to get back!!

Day 15 run

We didn't actually run we had a intense pool workout for 30 something minutes where you couldn't stop at all it was killer!

Day 14 run

Today we had a long run and I went out for 50 minutes. It was easily the hardest run I've ever done. The first two miles were downhill so ofcourse on the way back up it was 2 miles of uphill!!! It was also hot! However, I think it's runs like these that make me that much better as a runner! Also I made it all the way up the hill and quite a few people stopped to walk! I think I ran around 6 miles at a hard pace, so all in all it was pretty good!

Goals (lecture #22)

Short term (hour day week)

Long term (season year career)

Make attainable goals.

"There is a price to be paid for every goal"

Meghan and I at the bonfire

Favorite quote yet

"I run because long after my footprints fade away, maybe I will have inspired a few people to reject the easy path, hit the trails, put one foot in front if the other, and come to the same conclusion I did. I run because it takes me where I want to go" -Dean Karnazes

Lecture #21 (unlimited your thinking)

A loss becomes a gain.

The imagination is more powerful than the will.

Limitations are temporary.

Getting better is more than just winning.

Practice like you race.

The more you expect the more you achieve.

"Talent helps- but affects few of us"

"Competitors work for what they get"

Lecture #20 (getting tough)

You are physically free.

You are mentally focused.

You are in harmony.

You are enjoying it.

Cope emotionally with mistakes and failures.

Cope with crisis or adversity.

Access empowering emotion.

Getting tough mentally (lecture #19)

By far the best and most helpful speech yet. I can't list all the ideas because its 3 pages worth, but the general gist of it is visualization, and how you think, not only in a race but in every day life. Also persuading yourself by speaking out loud  that you love what you are doing and you know you can do it. 

Just for today I will...

Love the battle

Eat and train right

Take charge of how I feel

Have a plan

Stop saying "if I had time" 

Find humor in my mistakes 

Do ordinary things extraordinary

Make a difference to my team 

THE CHOICE IS MINE

Lecture #18

Going to get within 15 minutes of each other each night lowers susceptibility to illness by 400%.

8 and a half to 9 hours of sleep a night!

Shut off phone 20 minutes before going to bed.

Proper nutrition helps immune system. 

Don't just drink water.

"Speed is life"

Day 13 run

Today we did lower loop which is absolutely my favorite run, it's incredibly breathtaking. It's just under a 5 mile loop and came back around (after than last time) in 41 minutes. My goal was to break 40, but I got behind some people for a while and was afraid that if I overtook I wouldn't be able to maintain pace (which thinking back I SO could have). I also went to the physical therapist about my Achilles/heel and he massaged it out and told me all was good and that I just had to keep icing! These runs are feeling so great because I'm getting ahead of more people every day (also now some guys that came in which is pretty exciting)

Day 12 run

Yesterday was just a 5k loop. It was same as the one we have done before and I knocked off a minute, so I came in at 24. Considering it was just an easyish pace I wasn't upset at it at all it felt fine!

Random pictures

Guys with facemasks (weird running people) 

Day 11 run

Oh dear.... Well I ran for ten minutes, three up, started running again, three up the second time and someone saw and sent someone to get me. More than anything I was upset I didn't get to finish running... I felt like a failure. However, tomorrow is a great run and I'm excited and going to go out and give it my best!!! First college acceptance today as well (SCAD) YAYYY

Lecture #17 (recruiting tips)

Email rather than call, it's more convenient for coaches.

Be sincere and personal (don't send the same email to a lot of people) who you are, where you're from, personal bests, what you want to do, what you're excited about, grades, show you have done research into the school for example: congratulations on your finish at nationals.

When going to speak to the coach ask lots of questions.

Day 10 run

Today was kind of sucky. We ran on the road and it was hot, but it was a filler day so I only had to do 30 minutes. As per I pushed it but my legs were screaming at me! Tomorrow is lower loop which is my favorite run so far!!!

Lecture #16

Having a strong core helps stride length and oxidization in blood.

"Once you start to quit, it's a lot easier the second time" 

He also spoke about a workout where they have to do a certain amount of repeats let's say 10 400's in a certain time, let's say 1.12. And you have to hit that time or below for each or it doesn't count, but you have to work your way ip to ten. And you can have as much rest as you want.

Lecture #15

If you go out slow you will never catch up.

"Do wrong training with passion rather than right training with indifference" 

Monitor recovery.

"Recruit the heart, train the muscle"

"Good racing is real" (if you have done it once you can do it again)

Gatorade does not turn off thirst response, whereas drinking water can turn off your thirst response before you have replaced what you need"

Lecture #14

Compete, don't just run.

Attack.

Hang on.

Plan, and crowd, on corners.

Pass quickly, don't allow them hope of passing you later.

Pass on the top of hills, maintain speed at the top.

Never act tired.

Shift gears for final kick.

"It's fun to run fast"

Lecture #14

"There is always another gear"

View competition as a challenge not a threat.

Commit, control, challenge.

Avoid conscious thoughts pre race.

Develop a pre race routine.

Fear: false evidence appearing real

WIN UGLY

Concentration, composure, confidence 

De-brief after each race.

"you're not as tired as you think"

Lecture #12

Spoke about the different mentality between American and African runners. It said although the Africans do better at a younger age they generally only have one race or season which is phenomenal and then they burn out. Whereas American runners last for a longer period.

Day 8 run

Today was so awesome! I went out for a mile and a half warmup, then a 2 mile tempo run! Considering that we were at 9,000 feet I think my time was pretty great, I hit a 15.32! Also I beat so many people I never have before which was super exciting!!! Things feel like they're starting to fall into place finally!

Day 7 run

As I said I didn't do the afternoon run but I really went our hard on the shakeout! Then at night we had a campfire on the beach which was a ton of fun, campers spoke about their goals and it was nice to hear!!!

Day 6 run

BLAHHHHH! Running today just went genuinely awful... I went out for 30 and it sucked. Tomorrow (coaches decision) I'm going to do the shakeout but not the afternoon run.

(Lecture #11)

"Pain is inevitable, suffering is optional"

"We control attitude and effort"

"Successful people being attitude at the start line" 

"Race as if it's your last race"

"The best time to learn about running is right after a race" 

Training periodization (lecture #9)

"There is always someone that has it harder, that is getting it done"

Long run is the most important run of the week 

"If you run when you are tired you will go to the next level"

Road races make you soft.

If you get injured don't stop, just train lighter.

Elva dryer (lecture #8)

Previous Olympian. All American. National winner. 

Only started running junior year, and wasn't anything incredible in highschool.

"In running your destiny is in your own hands" 

Day 5 run

Today we did our long run which was an out and back! I went out for 25, and came back in 23 which was exciting! I feel like I'm actually getting more towards the middle of the group now and less at the back. Which is great because the people here are crazy insanely good! I'm talking footlocker finalists and state winners! It's really interesting hearing all about their running as well tho! The shakeout kind of sucked again, then we did flexibility which is nice! The days are passing quickly and sleep is like a god sent (every second day we have nap tome :)) but it's all so much fun!

Coach V (college coach) (lecture #6)

"Being a good athlete means nothing, you have to be a good person as well"

Dedication, persistence, discipline, hardwork, goals, emotion, sacrifice, optimism, concentration, sportsmanship.

"No great athlete fears failure"

"Perfect practice makes perfect, not purely practice"

"It's time to run with the heart"

"The whole world wants to be good, only a few want to pay the price"

"When you line up for a race you know you are going to win"

"An army of sheep lead by a lion will beat an army of lions lead by a sheep"

"Nothing is given to anybody, embrace the time you have"

"Some days were good days and some days were bad days, but there was never a day I didn't try my best"

4th of July!

Today was so much fun! We did our normal shakeout, strides and stretches and then went up into created butte. We were in a parade and then went to eat, and wandered around which was nice, but surprisingly tiring. Then this afternoon we did a 4 and a half mile run, which normally wouldn't sound like much but it's hard up here! The route was just so breathtakingly beautiful. It was hard, however, just constant villas, and a hard narrow trail.  It felt good tho, because I was running up with people that I hadn't been close to before! Then this evening we are and saw fireworks!!!

Day 3 Run

The hill we had to run up at the beginning of our run today! (Picture) It was pretty intense. Today was hard because it was like a desert out there, it feels like I have sand in my mouth and teeth and nose, and my throat and mouth were really dry. I went out for 30-35 minutes again and pushed really hard, I feel as If even tho I'm not as good as 95% of these people in working damn hard to get what I want I mean by the end I overtake a load of people because they have slowed down. Someone when I turned around (who admittedly is better than me and went out faster) was talking down to me (I don't think was on purpose) which really pissed me off and I ended up beating her on the way back which just goes to prove that I can do whatever I set out to do. Also this morning the shakeout didn't completely suck which was a bonus!!! All the lectures are soooo helpful and motivating. There are times that are hard but I'm having the time of my life!

Day 3 run

Meghan and Kylie after running!

The inventory of success (lecture #5)

Repetitions .

Earnestly want to succeed. 

Work is a privilege not a chore. 

"When opportunity meets hard work you get success"

"Willpower not magic turns dreams into reality"

"Wherever you are is the best place on earth because that's where you are (make wherever you are great, make the moments special)"

AVOID NEGATIVE THOUGHTS

"If you give energy they will give you time" 

Execute your burning passion regardless of other people's criticism.

"A great athlete is a precious rarity, if an athlete can dream of victory or imagine success he can motivate himself"

The inventory of success (lecture #5)

Repetitions .

Earnestly want to succeed. 

Work is a privilege not a chore. 

"When opportunity meets hard work you get success"

"Willpower not magic turns dreams into reality"

"Wherever you are is the best place on earth because that's where you are (make wherever you are great, make the moments special)"

AVOID NEGATIVE THOUGHTS

"If you give energy they will give you time" 

Execute your burning passion regardless of other people's criticism.

"A great athlete is a precious rarity, if an athlete can dream of victory or imagine success he can motivate himself"

Dr. Roanne hawk (nutrition) (lecture #4)

As many whole foods as you can eat.

Complex carbs before meets or workouts.

Hot drunk or lemon hot water gets bowels moving.

Post exercise vegetables and protein.

Day 2 long run

I'm starting to feel really powerful! I went out for 30-35 minutes and it was really beautiful, hard, but at the same time felt incredibly good! Coach Sanderson pulled me off to the side when we doing strides and said that I was going above and beyond and doing a great job, which felt really amazing because he's kinda scary haha! And we iced again, but in all honesty it's not as bad as I thought it would be it's just a little cold to begin with!

Day 2 long run

I'm starting to feel really powerful! I went out for 30-35 minutes and it was really beautiful, hard, but at the same time felt incredibly good! Coach Sanderson pulled me off to the side when we doing strides and said that I was going above and beyond and doing a great job, which felt really amazing because he's kinda scary haha! And we iced again, but in all honesty it's not as bad as I thought it would be it's just a little cold to begin with!

Shakeout runs

So every morning we have a shakeout run, which is obviously meant to be slower. It's kinda irritating tho because everyone's going fast. There are a whole bunch of people that go faster on their shakeout than their actual workout run.... Oh well! We just did an ab workout which was actually really hard but felt good!

Tough it out (Lecture #3)

"You have to push hard enough so that no one will try and follow"

"Success goes where it is invited" 

"Inability to tough it out comes from too much or too little stress"

We also had a brief speech about college running, and getting into college. It was about how to talk to the coaches and make yourself desirable which was insanely useful!

The simple things (Lecture #2)

"Do simple things better than anyone else" 

Work on weakness' again until your body adapts!

Lifting weights as a distance runner is a bad idea, you should use your own body weight (oops....)

You need more than water after long runs for electrolytes

"Not everything has to be perfect, what has to be perfect is your desire and passion"

"Keep excitement and innocence in running" 

Second day running!

The morning started out with shakeout and stretches/strides.... Which was fine! Then we did flexibility which was actually really nice because we were in the sun! This afternoon we did 30 minute hard run at 10000 feet which was hard but afterwards felt great! Then we iced in the river which was surprisingly not bad because eventually you go numb! The coach is crazy passionate and not afraid of calling people out, but he knows his stuff! I feel like I have been here for a lot longer. I have had the most fun today, and all the people here are crazy cool! The only part of me aching is my hips... But oh well! I'm also crazy tired now!