Boo Legs

Treadmill miles. 1 mile warm up. 5 miles at 7:53 min/mile. 1 mile cool down. Average pace 8:20. This was hard today.

Happy New Year!

Easy easy sloooow miles.

Outside cold miles. Average pace 9:04. Spent last weekend hacking up a lung and sportin a fever. Not fun. Glad to be better!

Spinning class.

1 mile warm up. 4x1 mile repeats at 7:19 pace with 1/2 mile recovery jogs in between. Hard for me. But glad I did it as always. Average pace 8:21.

Easy treadmill run. Average pace 9:14.

Treadmill miles before a weight lifting class. Average pace 9:13.

Hilly outside miles today. I almost got too warm! Average pace 9:17.

Easy treadmill miles with some lunges after. 

Outside miles in the early morning. Average pace 8:55.

Treadmill tempo. 1 mi warm up. 5 @ 7:52 average pace. 1 mi cool down. Total average pace 8:20.

Easy peasy.

Weight lifting class.

Treadmill miles chatting it up with my sister on the treadmill next to me. Average pace 8:57.

Easy treadmill miles. Average pace 9:12.

Easy treadmill miles. Average pace 9:12.

1 mile warm up. 5 mile tempo at 7:50. 1 mile cool down. Overall average pace 8:13. This wasn't as hard as last week and I did it a bit faster this time. Here's to small improvements!

Treadmill miles. I'm ready for better air. Average pace 9:05.

Easy treadmill miles. Average pace 9:00.

Outside miles in midway. So nice to get out of the crappy air and to run with the husband. Had a little getaway for the weekend. It went by way too fast.

Treadmill miles. Average pace 9:05. Lunges and a wall sit after.

Easy treadmill miles.

This was a hard workout today. I think it was more mental than physical. Once I embraced the suck around the 3rd repeat, it got better. Workout was like this: 1 mile warm up. 4x1 mile repeats @ 7:12 pace with 1/2 mile recovery in between each repeat. It was a rough one.

Treadmill miles before a weight lifting class.

Boooring treadmill miles. Average pace 9:10.

Outside miles! Ran with my sister. Easy pace, good conversation.

Easy miles. Average pace 9:05. Squats, lunges, and walls sits after the run. Jello legs.

Easy treadmill miles. Average pace 9:00.

Same old same old.

This is the end of an easy week of running for me.

Average pace 9:00

1.5 mile warm up, 5 tempo miles @ 7:48, 1.5 mile cool down. Overall average pace 8:13. It felt great to go faster after going easy last week.

Easy outside miles.

Treadmill run while the "Hurricane" was at preschool and the calm little one slept. I don't know what it is about running on my treadmill at home but I have the hardest time getting myself to do it. Of course, (like anything else in running) I felt better mentally and physically after the first three miles. I watched the Olympics and during the commercial breaks I sped up to an 8 min/mile. Average pace 8:55. 

Easy miles with some lunges, push ups, and planks after.

What was supposed to be 12 miles turned into a little more when I underestimated a turn. This was a hard run. Probably because I ate too many Oreos last night. Nabisco knows how to show love with their double stuff.

Windy easy warm afternoon miles on the Jordan river parkway. Average pace 8:57.

Easy miles.

Average pace 9:05.

Tempo miles today. 1 mile warm up, 6@ 7:50 AP, 1 mile cool down. Overall average pace 8:13. I felt good. It was hard but I still had some left in the tank. 

Slow easy beautiful miles with my sister. I am loving the weather here in Utah lately. My ideal for running, shorts and a long sleeve shirt.

1.5 mile warm up 4x1 mile repeats with 1/2 mile recovery jog on between. 1.5 mile cool down. My goal was to stay around 7:10 min/mi and do each repeat faster than the last. Splits were 7:12, 7:10, 7:08, 7:07. Average pace for the run was 8:26.

The husband was sick today so after I put all three boys down for naps I took advantage of a gorgeous afternoon and went for a run. Who would have thought that on February 25th, I'd be wearing a tank top and shorts to run outside! So beautiful.

Easy miles followed by core work. And boy does my core need work. Ever since I had my baby, my lower back has been giving me trouble and I'm pretty sure its cuz I resemble the pillsbury dough boy in my middle.

Windy miles!

I don't want to say this outloud (cuz then it's real) but the arch of my right foot is beginning to ache......boo.

Easy miles. I have tight calves and I'm thinking my arch pain is related to that. Spent sometime yesterday massaging and rolling those bad boys. Planning on doing the same today.

Was planning on doing a few miles after a weight lifting class but the arch of my foot wasn't having it. I decided that getting to Moab healthy is better than hitting a certain mileage this week.

An angry arch and a sick baby made for a great rest day. Lots of snuggling.

Probably not the smartest move but I needed a run. So my sweet sister took my sweet sister took my boys so I could run on the Jordan river parkway.

My husband is awesome and massaged my calves last night. It made all the difference in the world this morning.

Easy miles. AP 9:01. Have I mentioned how much I love this weather?!

1/2 mile repeats. Fast paces were between 8.6-8.9 mph. Push ups and lunges after.

Easy miles.

Easy early morning miles.

My A goal for this race was to get in under 1:40. That would be a 10 minute improvement from my half last fall (8 weeks after my baby.) I knew that was doable. My B goal was under 1:45 and my C goal was under 1:50.

By mile 2 of this race I knew if I wanted under 1:40, I was going to have to work and it would hurt. I was okay with this. It was one of those days where running just feels hard. Notsomuch effortless like I wanted. I was okay with the hurt that would come but by mile 6-7, the wind really picked up. I knew that 1:40 wasn't going to happen because it was way too hard to keep my pace against the wind. Again, I was okay with this. Running and races will always be there. By the big hile at mile 9, I felt like I was going backwards. The drummers at the top of the hill between mile 9-10 gave me the mental boost I needed and I knew I could get under 1:45 if I just held on. The wind gods smiled down upon us and when we came out of the canyon and onto the freeway, the wind was FINALLY at our backs. I finished strong and crept in just under 1;45. 

Splits

8:30, 8:02, 7:38, 7:42, 7:43, 7:54, 8:19, 8:13, 8:11, 8:23, 8:01, 7:40, 7:25, and I don't know how to calculate the last .2 but it was a 6:00 min/mile pace.

Even though I didn't quite get the time I wanted, I'm considering this race a success for me. In the past, I would have given up mentally because I wasn't feeling on. The wind would have pushed me down further. When I didn't feel great, I was able to mentally hold it together and readjust my goals, wind and all. I knew I couldn't have gone faster than I did and I'm proud of the way I performed. I still have a long way to go to where I WANT to be but again, running and races will always be there.

Easy miles. My legs aren't sore at all after my half but the arch of my right foot is a bit angry. Not as bad as I thought it would be though.... I stepped it out with my sister after the easy treadmill run. Bless her heart for listening to every detail of the race on Saturday. Sisters are the best.

Treadmill miles and a weight lifting class.

Outside miles. Average pace 9:03.

treadmill miles and a weight lifting class.

Early morning outside miles. Pretty sure half of them were while I was asleep. Nevertheless, I felt good. Average pace 8:50.

A slow mile, a fast mile, and a weight lifting class.

Outside hilly miles.

Warm up, 1/2 mile repeats around 3:45, 1 mile cool down. Lunges and push ups.

Treadmill miles and a weight lifting class.

4 is the magic number this week, I guess.

Early morning outside miles.

Hilly miles up to Wasatch Blvd. And then back down. Average pace 9:05.

Easy miles and a weight lifting class. 

1 mile warm up, treadmill 5k in 22:58 (I wanted to get under 23) and .9 cool down. This was harder than I wanted but its the first real speed work I've done since my half 2.5 weeks ago. 

Easy miles.

No running. Stepped it out on the stair mill with the sister. I'm trying to decide whether or not I want to do a fall marathon. We are planning on moving this summer and I picked up a second job. Hmmmm......

Outside miles. Average pace 8:45.

Well despite biffing it hard core 1 mile into the run and my Garmin pooping out at mile 7, this run felt pretty good.

Treadmill miles before and after a weight lifting class.

Outside miles. The weather was beautiful. I managed to stay upright today.

Repeat of Tuesdays work out.

I love this weather. Average pace 8:45.

Hilly miles up to Wasatch Blvd and back down to my house. Average pace 8:46. I felt great.

Outside miles. Faster pace. It just felt right. 8:38 min/miles

Treadmill miles and a weight lifting class.

Legs felt heavy and slow today. Average pace 8:48.

Hilly miles with a few of them on the Salt Lake marathon course. I was ahead of the runners but it got me excited to be training for and running a marathon. I'm planning on doing a fall marathon. Giving myself a full year to get back into it!

The run felt awesome today. It made up for yesterday's heavy run. Despite all the hills from 2300 east up to wasatch blvd and back home, I felt great. Average pace 8:31.

Good run, good weather. AP 8:32.

Did my own little treadmill 5K today. The goal was to go faster than last time. My time was 22:48. Last time was about 10 seconds slower.

Outside run. Felt good until the last mile. It was the longest. Average pace 8:30.

SICK!

Stomach still felt quesy after the great gamboo I caught over the weekend. At least everything is staying INSIDE me now. My oldest caught the same thing and my youngest has another ear infection. Its bacteria/virus-fest at my house. Bring on the lysol and clorox.

Felt much better. Hilly run. Average pace 8:50.

Average pace 8:40.

average pace 8:30

2 measly miles before a weight lifting class.

1 mile warm up, 6 tempo miles (AP 7:35), 1 mile cool down.

Light rain. I love running just after it has rained. Average pace 8:41.

Average pace 8:42. Felt kinda junky and tired today. We are putting our house up for sale so on friday I worked a full day at the hospital and then came home and painted for 3 hours. Good times. Tired girl.

I wanted to do 9 miles but didn't quite have time if I wanted to make it to work on time. Average pace 8:38.

slow early morning miles.

3 and a weight lifting class.

1 mile warm up, 4x1 mile repeats with 1/2 mile recovery jog in between. Miles were 7:13, 7:13, 7:11, 7:10. I'm slowly but surely getting faster. I feel like the last few months, its become easier to run faster for me. Still hard but not quite as hard as before. Baby steps.

I was super tired today. Legs felt like lead. I was bound to have a crappy run soon, I felt too good for too long. I used it as an excuse to go slow and easy. Despite my elephant legs, I was glad I got er done. Average pace 8:51.

Outside miles. With a gas station pit stop. I sprinted right in, I'm sure the cashier was impressed with my speed.

Tempo miles. 1 mile warm up, 6 tempo miles averaging 7:39, 1 mile cool down. The Garmin gods smiled down upon me and my watch died just as soon as I hit 6 miles.

This is not a good week for the Kofford household. My baby had tubes put in his ears (5 ear infections in 4 months) and my son came down with strep. Lots of visits to the pharmacy round these parts. Late nights do not help with getting up early to run in the morning, hence only three miles today. I feel fine about it.

Treadmill miles and a weight lifting class.

Treadmill miles and plyo work at the hot sweaty gym.

Outside. Average pace 8:38.

1 mile warm up. 7 tempo miles, average pace 7:41. 1.5 mile cool down. HOT!

1 mile warm up, 6 tempo miles AP 7:33, 1 mile cool down.

Weight lifting class. And I found out its National Running Day. Sad day, I couldn't even do one mile on National Running Day....and I call myself a runner.....

Outside miles. No music. Lots of thinking. By the end of the run, I think I've sorted it all out....for now.

My toenail fell off today. Little bugger started dying after the Moab Half in March. I certainly do not have pretty feet.

Beautiful morning. I'd be lying if I said these miles were easy. They were a fight today. But that's okay. I finished it. Average pace 8:35.

Mile repeats outside. 1 mile warm up, 1 mile fast followed by 1/2 mile recovery, 2 miles cool down. Repeats were 7:07, 7:04, 7:05, 6:53. 

I used to think that doing repeats was easier on the treadmill cuz you can just set the speed and forget it. I'm singing a different tune, they felt much easier outside. I'm pretty happy with how these turned out. Not to toot my own horn but...toot toot. I wanted these to be under 7:10 and they were. I did this workout about a month ago and I was about 5-7 minutes faster per mile repeats. I'm done bragging. This was a confidence building workout. Its good to see progress.

Treadmill miles and a weight lifting class.

Plyometrics and treadmill miles.

Average pace 8:50.

Tempo miles. 1 mile warm up, 6 tempo miles AP 7:26, 3 miles cool down. Perfect running weather before the rain.

Hilly miles. Average pace 8:55

Early morning miles. Average pace 8:43. Followed by lifting heavy boxes. Moving day.

Average pace 8:24.

My mom and I carpooled to the gym to do a weight lifting class, then I ran the 3 miles back to her house. We are living there till we can move into our new house.

Average pace 8:33.

Outside miles. Average pace 8:43.

Average pace 8:50.

2 mile warm up, 6@ 7:18 average pace, 2 mile cool down.

Average pace 8:43.

Easy miles.

My training plan called for a longer double digit run but it didn't happen. We are in the middle of a family reunion and I didn't want to miss out on the festivities.

Easy miles.

Mile repeats with 1/2 mile recovery in between each repeat. 2 mile warm up, mile repeats were 7:10, 7:03, 7:02, 6:53. 2 mile cool down. This was hard today. For some reason it took a while to get my legs going, hence the first mile being the slowest and hardest by far. It seemed that the wind was against me every directionI turned.

Weight lifting class and then ran home from the gym.

Average pace 8:45.

Slow and easy. Moving day take 2.

Exploring the new neighborhood.

HILLS!

My sister in law invited me to do this race two weeks ago. I jumped at the chance to see where I was in my preparation for Huntsville. My goal was to get under 1:35. I was pleased to see that I squeaked in just under. I really enjoyed this race. The course was beautiful and fast and most of it was in the shade. Its now on the list to do again. I felt a twinge in my back around mile 6.5. Ever since I had my baby, my lower back has been giving me a little trouble. I don't know if it was all the downhill? I was trying not to lean back and fight against the downhill. I know my core is still a little weak, just reaffirmed to me that I need to get stronger there. Here are the splits.

7:14, 7:21, 7:24, 7:06, 7:00, 7:02, 7:04, 7:15, 7:40, 7:19, 7:27, 7:21, 7:07, and I forgot to stop my watch so I don't know what the last .1 was but I was running as fast as my legs would let me.

I was happy that I was able to meet my goals and my cute sister law ran the race in under 1:45 at 3 months pregnant. I wouldn't have dreamed of doing that, I would have puked everywhere for sure. We both went home happy. 

Yep, my back is a little sore today. Darn core. I did some planks today after the run. My bum is also surprisingly a little sore too?! Nothing bad but just more than I anticipated for all the downhill in the race. Felt good to run today. Nice and easy.

Turns out rich people in sandy live on massive hills in massive homes. Pretty views and heavy breathing on my run today.

Slow, easy hike in the mountains with the fam. Camping.

10 is the new 7. I used to think 7 miles was the best distance. Now 10 feels good.

7 treadmill miles. It was a necessary evil. I didn't wake up to my alarm this morning. Had to utilize the gym daycare. I switched it up by running 3 minutes at a slow pace (6.5 mph), 2 minutes at a moderate pace (7.5), and 1 minute at a faster pace (8.5). Then moved to 2 minutes at each speed and then 3 minutes at a fast pace, 2 at a moderate, and 1 at a slow. It broke up the monotony of treadmill running.

Easy run. Average pace 8:38.

The plan was to do 6-8 1/2 mile repeats fast with 3 minute recovery between each one. The universe had different plans. Squeeky treadmills, a humid gym, inconsiderate people moving my fan, and my ipod pooping out made for a frustrating workout! Nevertheless, I got 7 1/2 mile repeats done. Here are the times 3:30, 3:27, 3:25, 3:23, 3:20, 3:18, 3:15. I feel like I could have done more if I had the time but I wasted so much time dealing with broken treadmills and faulty fans that the daycare was going to close so I had to go. Boo to stressful workouts!

Average pace 8:30.

3 mile warm up. 4x1 repeats with 1/2 mile recovery jog between each set, 2.5 mile cool down. The goal was to be at or under 7:00. Repeats were 7:05, 6:57, 6:47 (wind was at my back), 6:43 (wind at my back). It felt good. I felt like I could have done one more. I'm excited to see changes. Last time I did this workout I was about 5-10 seconds slower on each repeat. I realize the wind helped me a bit this time but its fun to see progress! And why does the first one always suck? Its always my worst mile.

Easy.

I did a few tabata sprints at the gym. I started with 10 mph for the first round of tabatas but that was too easy. The second set I started at 10.2 and every sprint I bumped it up by .1. Ended at 11 mph. For future reference, I can start out at about 10.6 or 10.7.

Average pace 8:40. This was hard for me today. My body pooped out at about 15 miles. Think my kids will let me lay around all day?....

11 on the 11th, how fitting.

2 miles before a weight lifting class, 1.5 miles after.

3 mile warm up. 7 tempo miles along 1300 east in Sandy. The goal was to be under 7:30. Splits were 7:27, 7:39, 7:11, 7:04, 7:38, 7:24, 7:03. Average pace 7:21. I have no consistency whatsoever in these miles but I didn't expect that since I was either running up or down a hill along this route. You can definitely tell which miles were up and which ones were down from my splits. This felt good. It was hard but didn't kill me. I'd call it a success.

Early morning miles before work.

I did it again! On Monday I did 11 on the 11th without planning it and today I did 16 on the 16th. I'm awesome.

Slow miles and a weight lifting class.

Average pace 8:40. 5 miles up Dimple dell road and 5 miles back down.

1 mile warm up. Ladder workout. 1 min fast, 1 min recovery, 2 min fast, 2 min recovery, 3/3, 4/4, 5/5, 4/4, 3/3, 2/2, 1/1. Going up my fast pace was around 9.15-9.2 mph but on the way down I realized I could go faster so I was around 9.3-9.5 mph. I'll start faster next time. I like this treadmill workout because the time goes by quickly.

Tempo run along 1300 east. Again with the hills. I need to find a flatter place to run my tempo runs, the splits were all over the place due to the up and down. Average pace for the 8 tempo miles was 7:23. (7:41, 7:24, 7:19, 7:15, 7:17, 7:30, 7:43, 6:54)

Rainy miles. I loved it.

The long run. Breaking in the new Pureflows. Average pace 8:38.

Tired legs.

My body feels worn down. From training? From the last few months of packing, moving, and unpacking? I don't know but I feel exhausted.

WINDY mile repeats. I had to really fight for my pace. I felt like it was pushing me from all directions. I'm sure the wind was at my back helping me at times but it sure didn't feel like it! Mile repeats with 1/2 mi recovery. 6:54, 7:07, 6:45, 6:52, 6:51

Easy miles.

On the Sandy/Draper Porter Rockwell trail. AP 8:39. Let the taper begin.

1/2 mile repeats with 3 minute recovery jog in between. This was a confidence booster for me. The goal was to start at 3:20 and work my way down for 10 repeats. It went like this: 3:20, 3:19, 3:18, 3:17, 3:16, 3:15, 3:14, 3:13, 3:12, 3:11. I did this on a treadmill so I was able to go exactly a second faster each time. I felt good. My goal for Huntsville is to be in the 3:20-3:15 range. I'm hopeful.

Easy miles and a weight lifting class.

Something is off today. I do not feel good. If I didn't know any better, I'd think I was pregnant.

Up and up and up to the Draper temple and back. Feeling weird pains in my groin and hamstrings. I know its nothing serious but still annoying. Still feeling off and blah. Excited to find out how big cottonwood went for everyone.

Easy miles

2 treadmill miles and a weight lifting class.

Last hard workout before Huntsville. It was a small tempo. I wanted to be around 7:15 AP. 4 mile warm up and then 3 tempo miles at 7:20, 7:10, 7:00. Didn't plan it that way, I just didn't start feeling good until 2.5 miles into the tempo. 2 mile cool down. I felt sluggish and tired today. Hope I get some spring in my step over the next 10 days.

2 miles and a weight lifting class.

I am tired.

Yesterday I was exhausted. 

Today I am ready to do this thing.

Last little bit of speed before the marathon on Saturday. 1 mile warm up. Mile repeats x3. (goal under 6:55) with 1/2 mile recovery jog in between. Mile repeats were 6:54, 6:51, 6:50. As is always the case, the first one was the hardest, the last one the easiest. 1 mile cool down.

What a bummer. I'm supposed to be reveling in my post race glory but the universe had different plans for me. I woke up on Friday with a headache and stomach ache. It just kept getting worse. By Friday night, I was puking my face off and had a fever. Alas, no huntsville marathon for me. Last night I could care less about the marathon, I just wanted to not feel like I was gonna die. Today I feel good enough to feel the sting of what was supposed to be and...it sucks.

Trying to decide if I should do SoJo marathon in less than three weeks. Not my favorite course but I'd hate to not have a race to show for my training.... Plus I've been tapering for three weeks and didn't run a marathon so...do I do another long run this week and then taper for two weeks? I know running isn't my whole life and truthfully, I probably too much effort into it than I should but dangitall, I am bummed I didn't get to race last Saturday. I felt ready. Stupid.

Mile repeats with 1/2 mile recovery between each one. I ran in the drizzling rain today and loved it. Mile repeats were 6:49, 6:42, 6:49, 6:56, 6:53. Not very consistent. This was a fight, especially the last two. But, after tapering for 3 weeks, it felt good to run faster.

Easy treadmill miles. Weight lifting. I can do three unassisted pull ups. Boo yeah. I'm so strong. :)

Out and back along the Porter Rockwell Trail.

Blasted 0.5 miles! We were already late to a soccer game and I didn't have it in me to make another loop. I drove up to Wasatch Blvd  to do this run. I guess I didn't realize how hilly it is. Running up hills in the early dawn=a tumble. I totally ate it. No serious harm done. This wasn't my favorite run. But....now that I've got another (well, almost) 20 miler under me, I think I'm going to do SoJo in two weeks. Lets hope the "sickness of death" stays away this time.

I love the weather this time of year.

I won't even try to explain this workout but I gave up.I don't know what my problem was but I couldn't get out of my own head. Stupid.

Great weather!

Leg day and plyos.

3 tempo miles (7:30 pace) in the middle of my last long run before SoJo.

Early morning miles with the dog. My new wave rider 17s came in the mail today. Trying to decide between those and the newest pureflows for the marathon on Saturday...decisions are the worst. :)

1 mile warm up 3x1 mile repeats with 1/2 mile recovery between. Repeats were 6:47, 6:42, 6:40. 1 mile cool down. 

My husband and I got massages last night and the lady said I have lots of "congestion" in the plantar fascia of my feet.

Hard. Left it all out there. Didn't give up when I really wanted to bail. More later.

When Huntsville didn't work out due to the "great gamboo" that I got the day before, I knew that trying to get a 3:15 on this course was next to impossible. So I readjusted my goal to PR (under 3:21:5X). I felt like the week before I did really well at hydrating, resting, and fueling. I was optimistic because the weather was going to be great (minimal wind! Woohoo!) and overall, I felt that I was in shape. Plus I had three extra weeks of training I didn't anticipate so I was so ready to just do this thing.

Here are the splits:

7:56, 7:19, 7:45, 7:53, 8:14, 9:10, 7:51, 7:16, 7:15, 7:15, 7:35, 7:36, 7:34, 7:47, 7:41, 7:16, 8:14, 7:38, 7:48, 8:15, 7:52, 7:40, 7:48, 8:09, 8:09, 8:25, and I don't know what the last 0.2 was because I forgot to turn my garmin off.

During the early miles, I felt good but I did feel like I was breathing pretty heavy. It didn't feel hard but I think my nerves were just working themselves out. Me and skinny blond girl (who ended up coming in shortly after I did) kept leap frogging. After the hills on miles 4-6, I knew this wasn't going to come easy. I turned on my music and tried to drown out my mind. By about mile eight, I left all the people I was running by. It was a lonely race. There were a few people I would pass here and there.

At about mile 15 I started picking off half marathoners to catch up to "Pass red shirt guy. Just get to him." "Okay now pass tutu lady, you can do that." At one point I was saying things to myself like, "Just disconnect your brain from your legs. Your legs can run all day. ALL. DAY. at this pace. Easy." Funny the things we come up with.

Mile 17 was demoralizing. My legs were ready to stop. I was wanting it to be over and then came another hill by the Oquirrh Mountain Temple. My sister and brother in law live in the neighborhoods right by there and I remember thinking, "I could just run to the Kings house, that'd only take like 2 minutes, that'd be okay right?" Thank goodness for the downhill after the temple, I used it and tried hard not to fight against the downhill. The hardest part of this course in my opinion are the last two miles along the Jordan River Parkway. The wind was blowing slightly against you (very slightly, but at this point, I felt every bit of resistance) and it is ever so slightly uphill. Longest two miles ever. My calves were cramping and balling up. I finally heard and saw the finish line, saw the husband and boys, and went as fast as my bambi legs would take me to the finish.

Although I got my PR at Utah Valley in 2012, I really felt like I did a better job at keeping it together in this race. I totally broke down and gave up mentally at my last marathon and ended up walking a mile before I pulled it together. I am proud to say I didn't quit when I really wanted to quit. When negative thoughts came, I immediately pushed them out. Sometimes this works and sometimes it doesn't. Today, it did. I am proud of the race I ran. It wasn't a PR but I did give it everything I had. My gait shows it. Going down stairs proves that every bit of my quads was left out on that course. I'll take it. And I won't be doing laundry downstairs for a few days.

Crazy case of plantar fascitis. Self diagnosed. Massaged my calves all day and rolled my foot on a golf ball every chance I could.

Miles before work. Foot feels a little better. Not as angry. Calf stretching like a boss.

Windy! I totally didnt mind. Just glad it wasnt last Saturday. That would've been just my luck.

Felt good.

Treadmill miles and a weight lifting class.

Windy. Pretty sure I have a sinus infection. Not my favorite run.

Outside miles.

Easy miles outside. My sinus infection is clearing up. On Monday, I could feel the pressure change in my ears on any little hill (and I live in hilly area). 

Easy treadmill miles before a weight lifting class.

Early treadmill miles before work. I think 7 is my favorite distance to run.

Husband is off running Ragnar in Las Vegas so I had to resort to running indoors this morning. Watched the Biggest Loser while running on my rinky-dink free treadmill.  During the commercial breaks, I bumped it up. Not necessarily speed work but just faster running to break up the monotony. I guess working out while watching Biggest Loser is better than eating ice cream while watching. (which is what I usually do)

How's that for a Monday run? Great running weather this morning.

Early morning miles before work.

Tabata sprints x3 at 10.5 on the treadmill followed by the elliptical with the sister.