[S]he Conquers Who Endures

30-35 mins easy;

Chicago, IL; 3.76 mi in 36:09, 9:37 min/mi AP

40-45 mins easy with 4-6x100m strides;

Chicago, IL; WINDY; 4.19 mi AP 8:13 min/mi; then 6 strides AP 5:53 min/mi. 5.21 mi in 45:03; I'm not sure why this easy run was so much faster especially since there was a really nasty wind. It felt good.

15 min w.u. 8-10 x 200m on, 200m off @ 10k effort 10 min c.d.

MIT track; cold! 15 min wu @ 8:57 min/mi AP; 10x200m @ 48.6 Avg, 6:31 min/mi AP with recoveries ranging from 64-68 sec, 8:34-9:07 min/mi, 10 min cd @ 8:14 min/mi AP. I don't know why this entire run was so fast. My legs were frozen so it was a weird sensation not being able to feel them, I wasn't paying attention to the 200m recoveries, I thought I was running them a lot slower! 200s were not my 10k pace, I think I ran them faster than my 5k pace, whoops. I tried to slow the last 200 down and just ran an unpright, relaxed pace. That split was 48.3 sec - 6:26 min/mi. Finished feeling a really nice workout in my glutes. Nothing felt strained or tight. 5.4 mi in 44:06.

45-50 mins easy;

A tour of Cambridge with the girls; 92 ft elevation gain; 5.51 miles in 50:07. I didn't sleep very well last night, but was pleasantly surprised how good my legs felt after last night's workout. Finished up with 45 mins PT/strength/core.

15 min w.u. 2 mile tempo, 2 mins rest, 800@10k pace, 3 mins rest 2 mile tempo 15 min c.d. Tempo between HMP - MP

Charles River loop

wu @ 8:57 min/mi

2 miles tempo in 7:35, 7:40

0.52 mi @ 6:53 min/mi pace

2 miles tempo @ 7:32, 7:31

cd @ 8:56 min/mi

4 miles of tempo were 7:34 min/mi AP; 8.41 mi in 1:09:00. I'm not sure what happened here. I think my glutes are deciding to fully join the party called running. The tempo felt relaxed, I could feel my glutes driving the work, I kept pulling back from 7:15 pace. I really think I ran the 800m faster than 10k pace. I'm not sure I could truly hold that pace for 6.2. The wu and cd were also faster than normal even though I felt like I was running so slow!! So, so happy about this run.

17 miles with middle 4 at MP effort;

Ringling Bridge Sarasota, FL; 64F 94% humidity, windy; 4 mile loop running up 50 ft bridge over 0.5 mile twice per loop. Total ascents=8 for at least 400ft elevation gain for run. MP miles started at mile 6 were: 8:00 (bridge, against wind), 7:47 (bridge, with wind), 7:54 (flat with wind), 7:54 (flat against wind). MP AP: 7:54 min/mi. I tried keeping the easy pace in the easier range, so I tried not looking at my watch and went by effort, so AP for 13 easy miles was 8:47 min/mi. My hip starting bothering me at times, but went away when I focused on form. Practiced leaning forward and "falling down" the downhills. AP for entire run: 8:38 min/mi. Had a nice massage later. :)