[S]he Conquers Who Endures

36:08 easy on the bike. 89 rmp, 7.67 miles, 12.7 mph. My legs felt heavy and a little tight after I woke up. When I got off the bike, they felt great!

40-45 mins easy w 4-6x100m strides

Charles River Boston; 4.06 mi easy in the snow and ice at 9:33 min/mi AP for 38:44, then 6 strides on the treadmil. First was at 9.7 mph because my shoes were wet, the rest were at 10 mph. 10 mph felt really nice! 4.84 mi total in 47:08. Then 30:03 on the bike at 91 rmp for 6.53 mi at 13.0 mph.

15 min w.u. 6-8 x 400 @10k pace with 90 secs rest 15 min c.d.

Treadmill Cambridge all at 1% incline; 15 min wu @ 6.3 mph, 400s @ 8.1 mph (7:24 min/mi), rests @ 6.3 mph. Cd @ 6.5-6.6 mph. 6.36 mi in 56:00. My right piriformis was flaring up on this run, but my quad felt fine. Then 30 mins strength work followed by foam rolling (focusing on my glutes).

OFF or 45-55 mins easy

Boston Charles River. 6.12 miles in 56:43, 9:16 min/mi AP. Everything felt great!! It was so cold, I could not feel my glutes when I was done. Hopped on the bike for an easy ride at 90 rpm, 12.9 mph for 6.47 mi in 30:02.

15 min w.u. 2 x 2 mile @MP effort with 3 mins rest 10 min c.d.

Treadmill in Cambridge all at 1% incline; 15 min wu @ 6.3 mph then MP was at 7.3 mph with rest at 6.3 mph. cd was at 6.5 mph. I was really tired going into this because of work stress from yesterday. My first set of MP miles went better than expected and felt kind of easy. I kept the pace the same for the second set and was glad I didn't try to drop the pace because my legs felt pretty fatigued and shaky towards the end. My cardio felt fine. I think the treadmill irritates my piriformis. It was bothering me again today. 7.57 mi in 1:06:29. Then 30 mins of strength.

30-35 mins easy

Hana run on my ifit treadmill in Chicago that's not calibrated correctly. 3.5 mi at 6mph for 35 mins, 139 ft elevation gain.

15-16 miles easy

Barrington, IL hilly long run. This was mostly just mentally tough. I ran with a group training for Boston and was one of the slowest ones of a large group. The course was a lot harder than the Boston course and I was surprised I maintained a consistent pace throughout the run. I was also pleasantly surprised that this felt hard on my muscles, not my bones and joints. The elevation was similar to the half Merrython I ran back in December, but my body felt a lot better at handling the hills than it did in December. I think I'm finally recovering at a more normal rate! 594 ft elevation gain over 16.01 mi in 2:22:32 for 8:54 min/mi AP. After 3 weeks of long runs on hilly course, I think I should go flat next weekend?