Run with my Heart

Ran with Marie and Jen, just easy pace and felt pretty decent.  8:15 avg

HiiT

new band resistant workout 45/15 3x

Squat with side kick with resistant band

Bow and arrow

Lunge back with bicep curl 12lb wt left/right (liked this better with a wt instead of band)

leg raises front and back

triceps extension with 10lb wt left and right

hip abduction heavy resistant band

bike for 33 mins 

Went down to SF and ran with McKenzie and Jenn, we warmed up 2 miles and then did MP 2x2miles with a mile in between.  Did this on rolling flat and felt decent we were chatty the whole time so a good sign.  1st set were 6:56 with the first mile starting with a climb and 6:50. 7:30 mile in between 2nd set more flat 6:55, 6:42.  Then dropped Jenn off and added on more with Mac, good run

1:30:11/7:30

HiiT new workout 50/20 x4

side plank with a twist r/l switching half way 1:30

 Comp burpee

down dog formarm lower (intense triceps pushup)

squat jumps

plank extensions switching half way

back lunge to front kick with heavy resistant band 

Easy run with the girls 8:00 avg biked for 30 mins after

Met Melody at the mouth of the canyon and drove up to the bottom of south fork, warmup 2 mile going up south fork really easy the turned and we both had different workout but I could see Mel almost the whole way.  I did 2 miles at HMP and 2 @MP continues, was only going to do the 2 at hmp but it was hard to slow my pace down to easy, I had to stop and 4 and tell myself to be done.  times were 6:20, 6:15, 6:52, 6:41 then low 7's the rest of the way.  Felt good and of course the 1st 2 are aided quite a bit.

1:13:49/7:23 for the 10

HiiT 3x thursday workout 

Easy run with Melody and Desi the a nice soak in the river:)

Wow 2 PR's in a row after years and years of none feels good:)  I would like to thank my Heavenly Father, my Family, and my HiiT for making me stronger.

I went and stayed with Ericka along with my mom, McKenzie and Jen H the night before which was a giggle fest.  Leading into this race I have felt a bit under the weather this week feeling stuff in my upper chest but just telling myself I wasn't going to get sick, but woke up this morning feeling it more and was super horse and my chest was tight but did feel better once the race started.  Also I went with just a plain old timex, I seem to race better not paying attention to the splits and pace.  I did split the 1st 2 miles and then thought forget it this is way to much work. 

I didn't get a long warm up less than a mile due to not having time, started the race with a group of 6 ladies and it felt fun like a training run with my friends.  The pace felt good and I was thinking to my self I shouldn't be up here with Kassi and Allie and the other fast ladies but it didn't feel hard so lets just see.  1st 2 mile were 6:23 and after a mile or so Kassie started to pull away, which I expected.  I just kept on top of how I felt and tried to push but conserve for the last 3.  I did look at my watch at 7 and saw I was under 45 mins and thought wow I might be able to get a pr maybe even a 1:25.  Kept on running my own race, I would have little moment were I was like what if I can't keep this up, but then I would say Focus and you will do fine.  The last mile was hard, I could see Allie and another girl not to far ahead but just enough that I wasn't able to catch back up.  I am very happy with the race and a huge confidence builder going into Ogden marathon.

Went back with Kassi and ran Ericka in who did fabulous with a PR of her own, then ran with Kassi and Mac to cheer my mom on and then more with Mac and Jenn.  Felt good through all of it.