[S]he Conquers Who Endures

20-25 mins easy

Chicago, IL; 54F 38% humidity; 2.91 mi in 25:03, 8:36 min/mi AP; my hip/glute had zero soreness from yesterday and zero during the run!! I think because it's been 3 days since the last strength session

40-45 mins easy with 4-6x100m strides

Cambridge, MA; 52F 43% humidity; 4.07 mi in 9:17 min/mi AP; then 6x100m strides AP 5:21 min/mi; 4.86 mi in 46:48; strides feel really, really good and are a lot of fun when your right leg is less gimp!!

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

Cambridge, MA; 10 min wu outside then the rest on treadmill at 1% incline because apparently the track is closed at 5:30am; ended up doing 11x0.25 mi because I forgot to hit my lap function at one point. All 0.25mi's were at 8.6 MPH (6:58 min/mi), offs were at 9:40 min/mi; 7.88 mi in 1:07:07; my right glute was sore at the start because of PT exercises on Sunday, but the soreness did not get worse on the run.

Finished with a quick 30 mins of hamstring strengthening and core.

40-45 mins easy

I felt adventuresome so decided to go exploring in downtown boston on my easy run. Ran down Beacon street to Boston Commons then out towards Funeil hall (didn't know the President will be there this am!!) then back up Longfellow into Cambridge. I started with a slightly tight right hammie, so tried to focus on not overstriding on that side. I don't know what it is about hills, but my legs always feel better after running them. I finished feeling like I had strong, football player legs. A new route I will definitely go back to!

Instead of static stretching after my run I tried out some "Active Isolated Flexibility" stretches since I am now scared I fray my attachments with static. Haha:

http://runnersconnect.net/running-interviews/active-isolated-flexibility-an-interview-with-industry-pioneer-phil-wharton/?awt_l=2mBZDy&awt_m=3t9y6Oe0qL9xBIP&awt_l=IU5G6&awt_m=3bn0_q0vWM5ttIP

It felt good and I loosened up, so I guess I'll give it a whirl for the next couple weeks.

Finished up with some serious foam rolling and hardcore core and upper body work only since my PT is going to obliterate my right glute later today. 

15 min w.u. 8-10 x 1000@MP with 1 min rest. 15 min c.d.

This time I found out when the MIT track opens in the morning. 1000m repeats would be too hard to calculate on the tm. :) I should have done my research to figure out what splits I should be running. I also need to learn how to measure distance on the track - 2.5 loops on a 400m track apparently is challenging for me. I set out and my watch said I was hitting 7:30s-7:40s, definitely not my MP right now. I kept slowing myself down to try to hit closer to 8s. It felt super easy and then figured out later when I calculated the pace based on the split time and track length, I was hitting closer to 8:12s - boo! 8:12s did feel too easy, which makes me happy and this ended up being a pretty long workout for me. My right glute held up very nicely. My splits were: 5:12, 5:13, 5:11, 5:08, 4:58, 5:04, 5:12*, 5:09*, 5:00*, 4:57. *are the splits that were longer than 1000m because I can't figure out 2.5 loops on the track in my head.

Finished up with some core, upper body, and PT exercises. I've finally mastered balancing on my right leg and my single leg squats are becoming easy. :)

16 miles easy

Minuteman Bikepath Arlington, MA; 57F 67% humidity; 363 ft elevation gain; AP 8:21 min/mi 16.01 mi in 2:13:46. My glute felt really, really good so I probably ran this one faster than I maybe should have. It held up the entire run and I finished with weak legs on the downhill, but legs were evenly fatigued! I stayed way on top of my nutrition after this run and tried to focus on recovery the rest of the day. It helps not having to travel this weekend!