[S]he Conquers Who Endures

1 hour water jogging. This is truly healing!!!

AM: 10 miles in Cambridge. It was 100% humidity, but only 67F, so I can't complain. My legs hurt pretty bad at the beginning from my long run Sat, but loosened up really well. Another accidental progressive run. First few miles over 9 min/mi pace, the last few were: 8:18, 7:57, 8:11. AP: 8:34 min/mi. I'm pretty happy with this one. I wasn't planning a fancy workout, just wanted to keep the effort at Pfitzinger "aerobic" pace which is at max 81% max hr. Hit that HR on the head!

Then tried the Rupp plyometrics (in my apartment because there are too many people around my apartment!). And then tried a crossfit WOD which ended up being too much for me, so I bailed after about 65% of the workout. I completed: 4 burpees at the beginning plus on every minute with 100 air squats, 100 sit-ups, then only did 50 box jumps. Time: 10 mins. In my defense, these were my first box jumps since my injury and my legs were so fatigued it kinda freaked me out to keep going. :)

Then hamstring strengthening and a few PT exercises working my glute meds.

Tough morning! 

PM: 1 hour on the bike trainer. Kinda multitasked this one by cooking rice while on the bike! :) Avg max hr: 62% nice n easy. The bike seems to reset my running muscles!

AM: 4 miles recovery. I finally feel like I'm having more true easy/hard runs rather than moderate effort. I ran this one by heart rate trying to stay below 76% max. Averaged 74% max. My legs were so sore I almost reverted to a bike recovery but tested out the legs on the pavement. First mile was so hard getting things going, hit 9:30+. 2nd mile everything seemed pretty lubricated, hit 9:05. Averaged 9:20 min/mi for the entire run. I hope I recover for my threshold run tomorrow! Eek! 

PM: 1 hour waterjogging. First time getting kicked! They guy's excuse: "sorry, I was trying to protect my wife" (who he was swimming behind). Really, dude, a waterjogger is going to beat her down?? Haha. Oh well. This hour went by fast and my legs appreciated the massage. :) 

Jamaica pond tempo run. I could hardly fall asleep last night I was so nervous. This is my second tempo run, and I'm not really sure of what pace to run, but I do know it's going to be hard! I tried out my new Kinvaras for the 2 mile warmup. Decided at 1.4 miles they were not cushioned enough, so ran to the car to switch into my Cortanas. I started my tempo 2 miles in. Checked my watch right away once I felt a comfortably hard pace: 7:45 min/mi, oh yeah, I'm slow! I just ignore it and keep up the pace, I glance again, 7:07 min/mi (lap average)! Great news, the trees are messing with my GPS! I just run it out. My splits were: 7:13, 7:15, 7:13, 7:21. I don't know about that last split. With 0.3 miles left I saw I was at 7:20 average for the lap, so I picked it up. I was at 7:19 with 0.08 miles left, picked it up again. Then ran under some trees and it took FOREVER to click over. I blame the trees. :) AVERAGE TEMPO PACE: 7:15 min/mi! Holla! This course wasn't pancake flat, it had several 10 ft climbs. I think I'm getting closer to my old tempo pace already! Finished up with some easy miles shaking things out.

Finished with a mini crossfit WOD: 21-15-9 kettlebell swings and pushups. Then hit the PT exercises like clockwork. My legs are still sore from Monday!!

I'm heading to Breckenridge, CO tomorrow evening for my Bachelorette party weekend!!! I have a recovery run Friday and attempting a 14 miler Saturday both at ~10,000 ft elevation. I have no idea what I'm doing. Does anyone have suggestions? I was thinking just wear a hr monitor and go by hr and time instead of distance?

90 mins of bikram. This did not feel nearly as hot as usual. Maybe my long run in FL on Saturday made me more heat acclimated! 

4 "easy" miles at 9000 ft elevation in Dillon, CO. It ended up being a little faster than my normal recovery pace: 9:05 min/mi. The elevation didn't seem to hit me as much as everyone else in my party!

Then we hiked ~1.6 miles of the Continental Divide. So, so gorgeous!! 

This wasn't a 14 mile long run as scheduled, but I count it as 14 miles because it was at 10,000+ ft elevation with a TON of elevation gain. We ran up the trail that goes past the Sally Barber Mine in Breckenridge. Thank goodness for heart rate monitors! I tried to run slow, but with the climbs my heart rate got up to 89% max! I'd walk up the steep inclines once my hr got up too high then ran down the declines. I decided I love trail running!!! I need to get some real trail shoes and figure out how to incorporate it into my training. Average HR: 78% max for 1 h 50 mins.