[S]he Conquers Who Endures

30-35 mins easy

Blue Hills trail run Milton, MA; 43F 87% humidity; 126 ft elevation gain. 3.68 mi in 35:07, 9:33 min/mi AP. I was pleasantly surprised how good my legs felt for this! My right glute was completely fine. I finished the run galloping around rocks and feeling very strong and stable in my hip. A massive improvement since running this same route a month ago. I somehow managed to not get lost or fall down this time - making some progress!

40-45 mins easy with 4-6x100m strides

Cambridge, MA Charles River; 34F 69% humidity; 4.18 mi in 9:08 min/mi AP; then 6x100m strides AP 5:21 min/mi; 4.93 mi in 46:36; it felt like I was running strides slower, but they were the same AP as last week! My legs felt pretty strong, kept trying to pull back on my pace on this run.

It was a weird morning to run. It felt like 10am and I actually had to dodge ice patches on the road!! What is happening? Oh yea, winter is coming...thank goodness for that impulsive winter glove buy yesterday kept the hands nice n toasty. :)

15 min w.u. 3 sets of 300, 200, 100 @ 5k effort with 200 jog between reps, 2 mins between sets. 10 min c.d.

Track was closed! Treadmill 1% incline; wu at 6.4 MPH (9:22 min/mi); first set were at 9.1 MPH (6:38 min/mi) last 2 sets were at 9.2 MPH (6:34 min/mi) recoveries were at 6.2 MPH (9:40 min/mi) cd; 5.66 mi in 49:03; I felt relaxed on the on's and finished feeling like I could have done more. I definitely felt a lot more stable in my hip than last time I did this workout!

Finished up with leg strengthening/PT work and core.

My PT slapped some sense into me yesterday. I've been feeling better and better in my hip and am itching so badly to start pushing hard. She reminded me it's not time to push yet, it's still time to heal. There's a lot of time between now and Boston!! I have to keep reminding myself of this! It will also help to store up some mental strength too. Come Feb I can unleash the lion in me!

PM: yoga. I decided I don't like yoga anymore. It felt like I was overstretching things and like I was wasting my time. I think I may have benefited more from resting on the couch than to work tired muscles in a very non-specific way.

40-45 mins easy

Boston/Boston Commons; 37F 87% humidity; 58ft gain; 9:12 min/mi AP 4.9 mi in 45:01; started with really tight calves finished feeling nice and loose; glute felt normal in a great way!

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

Cambridge Harvard Square to Charles River loop; 61F 88% humidity, windy; splits were: 7:58/8:12/7:47/7:55 for AP 7:58; 7.61 mi in 1:05:01; Right quad tight and sore; both legs felt pretty heavy from the beginning. Probably from PT yesterday. We talked about dropping back from 4 to 3 days of strength per week and dropping down from 2 to 1 session PT per week.

2:10 - 2:30 easy

Charles River; 39F 48% humidity; 17.09 mi in 2:30:02, 8:47 min/mi AP.