[S]he Conquers Who Endures

My sleeping time the past week has been absolutely terrible! All my graduation events are keeping me up, but they are now over and I can work on better sleep. :) I ran a trail in MI (officially my location for 2 weeks hiatus). It was much more technical than I'm used to...fun times. The muscles in my feet and lower legs really felt this one! Ahhh, good work. :) 9:17 min/mi AP.

Ahhh. More sleep feels good! This run was more hilly than I'm used to. Was just going to do an easy run, and wasn't paying attention to my watch. Sub 9s is now "easy" running for me with hills to boot! :) Solid...

PM: crossfit!

250 m row

3x (10 goblet squats,  15 good morning raises, 20 pass throughs)

200 m run

WOD:

6 rounds

6x deadlifts (43#)

6x rows

6x hang clean

6x thrusters

6x pushups on bar

Phew! Tough workout! My body is tired! 

10 mile tempo run with my cousin. I normally don't run tempos with my water belt, but had too. The start and finish had a humongous hill! Perfect for training for the end of Steamtown. I thought out was into the wind, but realized I was sadly mistaken on the way back. :P Not too shabby, 8:07 min/mi average pace on tired legs! :) Now to make the decision whether or not to go to cross fit this evening...

PM Crossfit!

400 m run 

10 supermans

15 passthroughs

WOD: Chelsea!

Every minute on the minute for 30 mins:

5x pullups (green band)

10x pushups (knees)

15x airsquats

Your score is determined by how many minutes you can get through all the exercises on the minute.

My score: 30!!! Yay! I had a perfect score! Everyone in class was cheering me on. Not bad after a 10 mile tempo run! :D 

Easy run! My legs are sooo sore from Crossfit yesterday! :) This mid-morning jaunt was just what I needed to get the blood flowing. I love feeling less sore after these runs. :)

PM workout: Crossfit was too much legs for me. Yes, I will partake of yoga on the beach! Awesome, found my zen, easy stretch-out workout followed by a beautiful lighthouse sunset. :)  

My sleep last night was terrible! I went to bed at 10:30 pm, enough time to get 8.5 hours of sleep. Then I laid there for 2.5 hours and finally feel asleep around 1 am. I have congestion in my chest and a dry cough followed by late night hunger pains. Oiu! What's going to happen on this speed run with my cousin?! Well, we were going to do 0.5 mile repeats after a 1 mile warm up. 0.2 miles into the first repeat, I knew my lungs weren't going to take this. I have 5 tons of rocks taking up shop on my chest. So, mid-repeat I thought it would be smarter to drop to more 400 m repeats. I think my lungs can handle that. We ended up doing 9x400 m repeats with 0.1 mile walking recoveries. I felt nice and worked but not over worked. I didn't pay too much attention to our pace, just went according to how it felt. My paces were: 6:39/6:27/6:37/6:35/6:30/6:12/6:23/6:27/6:53 min/mi. Oh my gosh! One extra repeat, chest congestion, leg soreness from 450 squats Tuesday, and faster than with the coach last week! Awesome!! :) Why is it that when you feel like the run is hard to do you feel like you are no longer fast? Next on agenda, defeat self doubt. :) 

Short, easy shake out run before my 15k race tomorrow. Slow 1.5 mile "warm up" followed by 3x0.1 mile strides (5:47/4:56/4:53 min/mi) - bold are PRs for me! I think this is the first time I did strides in my new Nike Pegsus's, and it felt really, really good on my feet and legs. That makes me happy! The weather looks like it will be perfect tomorrow, the course is a bit more hilly than Chi races, and I have congestion in my chest. But hey, I seem to love challenges so why not go all out... :) Wish me luck!

Awesome race!! I was targeting 7:30s (PR) for this race a couple weeks ago. After a hard workout week and getting chest congestion, I wasn't sure if I could handle this...well, I did and I PR'ed...AGAIN! The end was so tough because I could hardly breath, but I conquered this gently hilly course! I keep improving and a BQ in the fall is looking more and more feasible! :)

After the race I topped off my mileage by adding 5 extra miles. I broke 50 miles per week this week! Another first for me! I feel great, and my running is just getting better and better. I love this new plan I'm on! :)