[S]he Conquers Who Endures

Chicago, IL; 67F 43% humidity; 8:39 min/mi AP; Average HR 160 bpm. 4.67 mi in 40:22

35 mins easy with 6x100m strides

Cambridge, MA; PM workout; 61F 72% humidity; 9:00 min/mi AP for 2.9 mi, then 7x100m strides AP 6:19 min/mi (can't count). Avg HR 161 bpm; 3.77 mi in 35:56 mins; legs felt a little bouncier. Had an early flight to Boston so had to run after work.

15 min w.u. 3 x mile @half mar effort with 1 min rest 10 min c.d.

Treadmill at 1% incline; AM workout; 9 min/mi wu for 15 mins then 3xmile at 7:30/7:35/7:35 min/mi; 10 min cd at 9:15 min/mi; Average HR 151 bpm; 6.06 mi in 51:14; was not feeling this workout. I think I'm running my "easy" mileage too fast or the trail run Saturday was a little tougher than I thought on my legs. PM: 1.5 h Prana yoga, felt good to stretch out the piriformis. Went to ortho today, said I don't have labral tear or femoral neck stress fracture, but have piriformis syndrome. Need to go to PT!

40 mins easy

Cambridge, MA; 55F 88% humidity; Avg HR 158 bpm; 8:54 min/mi AP for 4.93 mi in 43:53. Piriformis felt better after yoga last night.

15 min w.u. 12 x 1 min on, 2 mins off 15 min c.d.

Cambridge, MA; 52F 87% humidity; Avg HR 159 bpm; ONs Avg 6:50 min/mi; 7.09 mi in 1:02:11. Piriformis is feeling better. No pain during ON/OFFs, pain reached a 3 during cd, then felt fine after stretching out and foam rolling.

105 mins easy

Cambridge, MA group run; 61F 88% humidity; 197 ft elevation gain; AP 8:14 min/mi; 12.76 mi in 1:45:02; I think I ran this faster than I was supposed to, I ran with a friend and wasn't paying attention to pace at the beginning; very surprised how good piriformis felt; legs were nice and shaky towards the end; stretched well, walked 2.5 miles home, then soaked in an ice bath and wore compression the rest of the day