I Can Do Hard Things

In/out new entrance - 46 degrees

Post run lift

Ran with Heather's group - 36 degrees - MCT.  They went out a bit fast for me, but felt strong on the tempo's.  

TT:

1. Warm up

   2.00 mi @ 09:41-11:04 min/mi (9:19, 9:21)

2. Active

   2.00 mi @ 08:37-10:20 min/mi (8:46, 8:44)

3. Recovery

   2.00 mi @ 10:20-11:55 min/mi (10:46, 9:37)

4. Active

   2.00 mi @ 08:37-10:20 min/mi (8:40, 8:36)

5. Cool Down

   2.00 mi @ 10:20-11:55 min/mi (10:19, 9:54)

Post run lift

Discovery Park - Evergreen Park - 43 degrees and light.  These felt fine, but the last one I just zoned out and probably could've gone faster.  Oh well.

TT:  59:25

AP:  9:48

HR:  156

1. Warm up

   10 min @ 09:41-12:55 min/mi (10:16)

2. Repeat 4 times

   1. Hard

      3 min @ 07:23-09:07 min/mi (7:57, 7:54, 7:43, 7:50)

   2. Easy

      5 min @ 11:04-12:55 min/mi

3. Cool Down

   10 min @ 09:41-11:04 min/mi (10:19)

TBT Class

Pumpkin truck loop - 37 degrees - run/walk - massage

TT:  42:46

AP:  11:30

HR:  136

TBT Clas

No County - MCT - Manilla Pond - 37 degrees SNOWING

TT:  52:57

AP:  9:30

4x400+1 mile (goal 7:23-8:09//9:07-9:41) (actual 7:53, 8:03, 7:44, 7:37//7:47)

HR:  158

It was snowing so hard and the road/trail was SO slushy.  Plus it was windy on the canal.  I should've run on the TM.  Very discouraging.  Legs heavy from TBT yesterday.  Not sleeping very well.  Maybe too much exercise.

SWIM: - new watch was set in meters, not yards

48:31-1850 METERS-130HR

Arms are so sore

Pumpkin truck loop-34 degrees

TT:  40:05

AP:  10:38

HR:  137

Run with Coach Mel and all the influencers.  27 degrees on the MCT.  I didn't sleep a wink the night before....too nervous.  But I ran WAY better than I expected.  Super happy.  It was finally nice to have a deposit into the running bank account!

1. Warm up

   2.00 mi @ 11:04-11:55 min/mi (9:29, 9:20)

2. Active

   2.00 mi @ 08:09-09:07 min/mi (8:31, 8:30)

3. Recovery

   3.00 mi @ 09:07-10:20 min/mi (10:15, 10:08, 9:15)

4. Active

   2.00 mi @ 08:09-09:07 min/mi (8:50, 8:14)

5. Cool Down

   2.00 mi @ 10:20-11:55 min/mi (9:53, 9:08)
6.  
7.  
8. Swim - long course - 1050 yars-30:50 HR:  123

Discovery Park to Evergreen Park-23 degrees

TT:  59:21

AP:  9:35

HR:  151

Warm up 15 minutes @ 9:41-12:55 (9:58)

2x10 minutes @ 8:09-8:37 (8:22//8:08)

7 minutes rest

10 minutes cooldown 

Felt very strong!!

PM:  TBT class

Pam's route - 28 degrees

TT:  57:06

AP:  11:30

HR:  133

PM:  TBT Class

Discovery Park - Melissa's house - 34 degrees - sunny

TT:  52:33

AP:  9:39

1. Warm up

   1.00 mi @ 10:20-12:55 min/mi (10:09)

2. Repeat 6 times

   1. Hard

      0.25 mi @ 08:37-09:41 min/mi (2:01/8:08, 2:01/8:08, 1:56/7:48, 2:03/8:16, 1:55/7:43, 1:55/7:41)

   2. Easy

      0.25 mi @ 10:20-14:05 min/mi

3. Cool Down

   1.00 mi @ 09:41-11:55 min/mi (10:19)

HR:  150

Swim - 1875 - 44:57 - HR:  115 - paddles/buoy only

Out/back new entrance - 30 degrees

TT:  33:13

AP:  11:03

HR:  131

Run with the Run Squad - mostly with Heather Smith.  I did this run WAY to fast in effort to try to keep up with her.  My hamstring and hip are totally hurting.  Grrr.....I should know better.  Run through Alpine/Highland.  27 degrees and sunny.  Post run short lift.  SO hammered.

TT:  1:53:43

AP:  9:06

HR:  160

1. 1. 2.00 mi @ 09:41-11:04 min/mi (9:58, 9:42)

   2. 2.00 mi @ 09:41-10:20 min/mi (9:24, 9:06)

   3. 2.00 mi @ 09:07-09:41 min/mi (9:13, 9:35 - HILLS)

   4. 2.00 mi @ 08:37-09:07 min/mi (8:31, 8:24)

2. Active

   2.00 mi @ 08:09-08:37 min/mi (8:01, 8:03)

3. Cool Down

   2.00 mi @ 09:41-11:04 min/mi (9:34, 9:26)

Cut back week.  My hamstring and hip have been hurting like crazy since my run on Saturday.  I went WAY too fast and am now paying the price.  I should know better.

Swim - 2000 yds

58:40

HR:  120

In/out new entrance - 37 degrees and rain

TT:  32:47

AP:  11:52

HR:  130

PM:  lift legs at home

Discovery Park - Melissa's street - 43 degrees

TT:  45:03

AP:  9:49

HR:  152

Swim - 1075 yds - 30:45. HR:126

1. Warm up

   10 min @ 09:41-11:04 min/mi
   Zone 1-Zone 2

2. Repeat 10 times

   1. Hard

      30 sec @ 06:44-07:23 min/mi (7:41, 7:16, 7:48, 7:38, 7:27, 7:18, 7:21, 7:25, 7:26, 7:21)
      Zone 5b-Zone 5c

   2. Easy

      2 min @ 09:07-10:20 min/mi
      Zone 1-Zone 2

3. Cool Down

   10 min @ 09:41-11:04 min/mi

Out/back on MCT - 28 degrees sunny.  I've been in panic mode all week about my hip and hamstring.  Last Saturday totally destroyed me.  I've gotten 2 prolozone injections.  I told myself to start extremly slow and if I needed to cut it short, I would.  I felt fine during the warm up.  I could feel my hamstring/hip just a bit.  But it felt more like I was just out of shape.  Feeling a bit more hopeful.  LOTS and LOTS of stretching post run.

TT:  1:42:30

AP:  9:40

HR:  157

1. Warm up

   5.00 mi @ 09:41-11:04 min/mi (10:33, 10:32, 10:23, 10:05, 10:04)

2. Ramp up in 4 steps

   1. 1.00 mi @ 08:37-09:41 min/mi (9:18)

   2. 1.00 mi @ 08:09-09:07 min/mi (8:46)

   3. 1.00 mi @ 08:09-08:37 min/mi (8:30)

   4. 1.00 mi @ 07:45-07:45 min/mi (7:50)

3. Cool Down

   1.00 mi @ 09:41-11:04 min/mi (10:20)

Discovery to Evergreen with a rewind on the recovery.  41 degrees!!!!  I hardly slept last night due to my anxiety/frustration over running/should I just call it.  I decided to try this morning and see how the hip and hamstring felt.  This was a hard workout, but I did hit the paces - level 10 effort though??? 
 

Post run lift.  I need to be lifting 3 days/week.  Hopefully this will solve some of my problems.

TT:  1:07:57

AP:  9:18

HR:  162

1. Warm up

   1.50 mi @ 09:41-11:04 min/mi (9:48)

2. Active

   2.00 mi @ 07:23-08:37 min/mi (8:07, 7:59--AP 8:03)

3. Recovery

   0.50 mi @ 10:20-11:55 min/mi

4. Active

   2.00 mi @ 07:23-08:37 min/mi (7:54, 8:04--AP7:59)

5. Cool Down

   1.00 mi @ 09:41-11:04 min/mi (11:38)
    

Run with Brittanie - pumpkin truck loop with Manilla Pond add on - 30 degrees

TT:  43:45

AP:  10:24

HR:  145

PM:  swim - 1000yds 32:27 HR: 116 - long course

Shoulder kinda bugging

Massage

American Heritage Track - 28 degree with a little wind

TBT class before workout - in hopes to get everything firing before workout.  Aerobic-wise, these felt good.  I could have gone faster (I already went too fast).  Hip was OK, but feels great post run???

TT:  57:45

AP:  9:39

HR:  152

1. Warm up

   1.50 mi @ 11:04-11:55 min/mi (10:15)

2. Repeat 2 times

   1. Hard

      0.25 mi @ 07:45-08:09 min/mi (1:47-7:11, 1:46-7:08)

   2. Easy

      0.25 mi @ 09:07-10:20 min/mi
      Zone 1-Zone 2

3. Repeat 1 times

   1. Hard

      0.50 mi @ 08:09-09:07 min/mi (3:44-7:29)

   2. Easy

      0.50 mi @ 10:20-12:55 min/mi

4. Repeat 2 times

   1. Hard

      0.25 mi @ 07:45-08:09 min/mi (1:46-7:06, 1:41-6:47)

   2. Easy

      0.25 mi @ 09:07-10:20 min/mi

5. Cool Down

   1.50 mi @ 10:20-12:55 min/mi (10:28)