[S]he Conquers Who Endures

30-35 mins easy;

Robinsons Preserve Bradenton, FL; All on hard packed shell. Recovery runs are the best. Started super slow with very heavy fatigued legs, finished nice and bouncy. The breeze coming off the ocean was lovely and I could smell the thick, fresh salty air the entire run...Heavenly. Hip flexors were a little tight from yesterday and right calf slightly tight. 3.82 mi in 35:12, 9:12 min/mi AP

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

Charles River; 18F so cold! 4.36 miles easy at 8:45 min/mi AP then 6 strides at 5:29 min/mi AP. 5.13 miles total in 46:28

15 min w.u. 3-4 mile tempo, 3 mins rest 8 x 30 secs on, 1 min off 10 min c.d.

Treadmill at 1% incline; wu @ 6.4 mph (9:22 min/mi), 4 mi tempo at 7.8 mph (7:41 min/mi), ons at 9.8 mph (6:10 min/mi) offs at 6.4 mph (9:22 min/mi), cd at 6.5 mph (9:09 min/mi). 8.55 mi total in 1:10:38. I felt mentally tired going into this one. 7.8 mph for the tempo felt a little fast at first, but by mile 2 felt nice and relaxed. No pains, tightness in legs. 

Kinda worried about doing this workout before the 10k on Thursday! Oh well, big picture = Boston 2 Big Sur. Yesterday my massage therapist asked about my plans for Thanksgiving. I told her I was running a race, she was surprised people race on Thanksgiving. I said "it's only just over 6 miles". She laughed, "ONLY 6 miles??!!". This lady looks like she's in super human shape too, like a crossfitter. Sometimes we lose sight of our adaptations and progress. :)

25-30 mins easy with 4x100m strides

Chicago, IL; 18F; 2.24 easy miles at 8:56 min/mi AP then 4 strides AP 5:52 min/mi. Feeling pretty good - no pains/tightness, not dragging. 3.22 mi in 30:01

Highland Park, IL; 14 mph winds; 1.52 mi trying to warm up with 3x100m strides. Garmin measured the course in 6.45 mi for 47:42 (last year it measured 6.16mi and they added an extra out and back down a street this year). 1 mile cool down. I felt like I paced well and I finished with nothing left in the tank. My legs felt fatigued the entire race and the impact running seemed abnormally painful. Effort did not feel like a 7:41 min/mi pace according to how my tempos have felt. It felt much harder than 7:41 pace, so I was either not recovered, the wind was pretty significant, or the course was too long.

ADDENDUM!: I just rechecked the course map, the course marshalls had us take an extra out and back that was part of the 5k course, NOT the 10k course. So, the 10k ended up being 6.46 mi and my pace was 7:23 min/mi, which makes more sense to how the effort felt. I am happy now!

30-40 mins easy

Chicago, IL lakefront path northbound; AP 8:23 min/mi, 4.8 mi in 40:15. Feeling really good maybe because I was wearing new kicks! Thinking my shoes were worn out and that's why running felt so jarring earlier this week.