[S]he Conquers Who Endures

1:40 walking on the treadmill. Intervals @ 8% incline with recoveries at -4%. This felt completely fine on my hip. 140 bpm avg hr.

5 min walking warmup then 30 mins run @ 6.5 mph then 20 mins walk @ 8% incline and 3.5 mph and 5 min walking cool down. Avg hr 149 bpm, 81% max. Quad felt fine. I think it's helping to try to activate my lower abs and lock my core in place. Will take tomorrow off running even though I think I can run just to build momentum

Flywheel spin class feeling out of shape. Avg hr 142 bpm, 77% max

41:39 running 4.54 mi outside @ 9:15 min/mi avg pace even though I was slowing down a lot to dodge the ice and try to keep my hr below 74% max (recovery). Avg hr 140 bpm (76% max - shoot!)

15 min w.u. 3 mins, 2 mins, 1 min, 1 min, 2 mins, 3 mins fartlek with equal rest. (Paces between mararthon-10k) 15 min c.d. Treadmill @ 1% incline. 3 mins @ 7 mph, 2 mins @ 7.4 mph, 1 min @ 7.8 mph. Easy was at 6 mph. Used my new treadmill, don't think it's calibrated correctly so just ran based on effort. Quad felt fine as in zero pain. It got a little wonky after 45 mins but pain was 1-2. 6.18 miles in 54:00. Avg HR 155 bpm 82% max.

40-45 mins easy

45:03 on the treadmill for 4.61 mi. Ran miles 10-14.61 of the Boston Marathon course (ifit). Tried to keep hr around 75% or less for easy pace. Spot on at 75%! Quad felt fine.