I Can Do Hard Things

9.5 hours of sleep.  Massage (she didn't do it quite hard enough, but it was still good).  Relaxing day.  Feeling better about life

Hubby took the kids to an All Pro Dad's breakfast at the school, so I was able to workout later than usual.  

3x

10x adductor/abductor/hip flexor/glute on pulley machine

10xB6 on each leg

5xlunge matrix with weight

60 sec plank

25xLLL (bent knee/toe out/toe up)

My buns were burning today!

4 miles on TM.  After the first 1.25 miles, I decided to throw in a few surges to make sure my legs remembered how to move.  .25 cool down.

36:10 AP 9:02

2:31:00

AP 9:28

9:44, 9:35, 9:48, 9:59, 9:48, 9:45, 9:55, 10:28, (heading down) 9:15, 9:14, 8:59, 9:03, 8:49, 8:50, 9:04, 9:01

So I was stressing a bit about this run!  I was a bit nervous about running with a new group (I know I'm slow, but I didn't want to look like an idiot!!).  And it is 16 miles.  That is a long way for me! And my hiney was sore from yesterday's weights.

I woke up and asked my hubby if he wanted to run 16 miles for me....he just rolled over and went back to sleep!!  I got ready, ate, and headed out the door to pick up RAD and Chad.  We headed up to Highland HS to meet the group. 

The weather was beautiful!  Overcast and cold!  The fast group took off and the *rest* of us plodded up the canyon.  It was such a beautiful CLIMB!  We CLIMBED and CLIMBED and CLIMBED for 8 miles.  I really stink at CLIMBING!  I kept telling our group that I would talk on the way down. 

I stopped at mile 6 for a GU and water.  When Rachel and I got to the top, we stopped for a second to listen to the silence.  There truly is something magical about RUNNING up a mountain and basking in the beauty.  I feel like I EARNED that beauty (I did just run 8 miles up the mountain!!!).

RAD and I started down the mountain and basked in the downhill.  We still weren't going that fast, but it was definitely not as much effort and I could start talking!  Thanks for listening the last 8 miles Rachel!  Stopped at mile 12 for GU and water.

I was really starting to feel *creaky* the last few miles.  My feet and lower shins were hurting and I was getting sick of running!  We finally made it back to the parking lot.  What a beautiful sight!  I knew we would start to get cold, so I started the car immediately.  I stretched for a bit (buns were still very tight and sore) and downed my Gatoraide. 

I dropped off Rachel and Chad and quickly headed home.  I foam rolled and quickly showered.  We went to a baptism, grocery shopping, copies for primary and dinner at Chick Fila.  No nap for me today.  Ughhhh....I am going to bed at 8:00pm tonight.  I'm beat!

Rachel gave me some great advice about backing off my long runs and upping my weekday runs.  I need you to be my coach!  Thanks for a great run Rachel!

**As I was looking at the splits on my Garmin and let out an "ughhhh" and hubby asked what was wrong.  I told him my AP for the run.  He quickly responded, "Ummmm, you did run up Emigration Canyon.  You don't feel bad about that, do you?"  I'm so grateful he always knows the right thing to say.***

3x

10 squats on Smith Machine

60 planks

10 hamstring thingys...stand on one leg and lower the 25lb bar

25xLLL (bent knee, toe out, toe up)....burning!!!!!!

3 miles on stair mill - nice and slow, but oh so sweaty

foam roll and lots of stretching

I'm feeling good after Saturday's run.  My lower legs are tender...mostly shins and around the ankle.  Hmmmmm.....

I was in bed last night by 9:00pm.  I've been so tired lately.  

10 minutes warm up

15 sets of 1min "hard"/1 min "easy"

Hards=9.3 mph (I did the last one at 9.4mph)

Easy=6.1 mph

Cool down until I reached 6 miles (probably .75 miles)

48:15

I felt very creaky for the first half of the workout.  My legs haven't moved fast since Dogtown.  But once I got going, I felt good.  I was breathing hard, but I didn't feel like I was going to have a heart attack (except for the last one). 

Shins/tendons around the ankle didn't bug until after I was done.  I think that is still carnage from Saturday.  Surprisingly, my hips felt great.  I've been doing a million lateral leg lifts and those really seem to help.  We'll see.

Long stretching and foam rolling session.  Ice ankles and shins when I got home.  Off to paint new beams for the kitchen/family room.

I went to bed again last night at 9:00pm.  This may become a new way of life.  I felt great when I got up this morning and I am feeling ALIVE now that it is mid-day!

Recovery run - 65:00

7 easy miles on the TM.  I felt good.  I set the speed at 6.4mph and didn't touch it until mile 7 (then I had to hussle to get home).  I did some deep massage on my shins/ankles last night and they felt pretty good during the run.  Hips ached a bit and I realized I didn't do any LLL yesterday.  I did one set after the run....burn baby burn.....

Off to finish painting beams and then put down spring fertilizer (it had better rain/snow this afternoon).

5 TM Miles 45:22

I started slow and did a few pick ups during the run.  My shins were totally aching yesterday....maybe because I didn't run.  I did a deep massage on them last night.  They felt good this morning on the run.  But now (several hours after the run), they totally ache again.  I'm wearing my compression socks.  GO AWAY!!!

There has been way too much family drama going on in my house.  I'm so not the drama person and it is driving me crazy.  The beams got put up and look awesome!  There was a HUGE mess to clean up and I spent ALL yesterday washing walls, shutters, baseboards and the front of the cupboards.  I just need to caulk the beams and do some touch up painting.  But I'm taking a nap first :)

2:18:00

AP:  9:16

8:56, 9:17, 9:28, 9:18, 9:15, 9:18, 9:06, 8:48, 8:55, 9:08, 9:18, 9:18, 9:49, 9:33, 8:50

I'm still trying to process this run.  This goes in the "shoot me now" box (versus slow/fast) miles. 15 miles on the 123000 JRP.

I'm so grateful Rachel let me tag along on her run.  There is NO WAY I would have done 15 miles alone.  NO WAY! I was surprised to see our AP....it sure felt like an 10:30 mm. 

The first 7 miles, I was really dragging.  My legs felt like lead and I had a hard time getting going and my shins were aching.  I thought I might be done after 7 that is how crappy I was feeling.

We got back to the parking lot and I shed my gloves and jacket.  I wish I would have had on a short sleeve shirt (it was SO beautiful outside).  I was starting to feel a little better (my shin seemed to feel a little better too), but wasn't sure how much more I could do.  I was thinking to myself, "I can make it to 10 miles...just 3 more go".  Then Rachel talked me into several more :)!!!  Again, I would have totally bailed if I was on my own.  I'm so glad she did.  SO SO SO glad!

At the turn-around point, my feet started to hurt and I was running out of gas.  I could tell Rachel was starting to hurt too.  She's "pulled" me along way too many times when I've been gone-zo and I knew she needed a pull (but I wasn't sure how much I could do since I was already fried). 

We stopped at a golf course for some nice warm bathroom sink water.  I washed my face, took a gu, a gross drink of water and we headed out.  3 more miles to go.

It took everything I had to just hang on.  I kept thinking, "this is how tired you will be at mile 20...just hang on".  I think Rachel got sick of my motivational sayings....I wasn't very motivational :)  I just wanted to be done.  DONE I tell you!

We had to stop a few times on the way back.  I was ready for a break every time.  And my legs started aching every time we started back up.  Finally, we saw the parking lot.  I think my legs let out an audible "finally". 

I was too dillusional to take an ice bath or do any big stretching when I got home.  I took a hot shower, ate a sandwich and crawled into bed.  I was in "coma sleep".  I've been so unproductive today. 

I am nervous how my shins would react to this run.  They were so achy last night, but felt ok on the run.  Now (5:00pm) they ache and ache.  This is an easy week for me and if they don't perk up by the end of the week, I'm going in to the doctor. 

It's done and over.  I'm SO glad I did it.  I need to run more on tired legs....mile 19 at SGM was not pleasant and I want to overcome that "wall".  I hope today was one step closer to that.  I just hope my shins cooperate and I didn't make them worse.

Zero. Zilch. Natta.

I went to bed at 9:00pm Sunday night totally exhausted.  I didn't think twice about turning off my alarm as I knew it was a rest week.  Guess I needed a rest.  And I don't feel guilty about it.

4:45am came early this morning!!  8 miles on the TM.  1:14:00.  I set the speed at 6.4 mph and left it.  Nice and easy today.  Just boring early morning TV.  This is my first weekday 8 miler.  I'm getting fancy!

My shins felt good during the run.  I didn't feel them at all.  Now that it is 9:00am, I still don't really feel them.  I'm wondering...I never feel them during the runs.  Do they do better the more I run (as in I didn't run yesterday and they were achy???)?  Are they just "growing pains" because I'm putting on more mileage (I only add 2 miles a week)?  I have one spot that is more achy than the rest of the shin...normal?

It is suppose to rain on Saturday morning during the Rex Lee run.  Awesome.

3x30 LLL

Stretch and foam roll

Fire alarms went off again last night (it wasn't that long ago when we had the FD out because of the stupid alarms).  One of my daughters woke up screaming, "RUN to the neighbors driveway..RUN).  I pulled that darn thing out of the wall and quickly ushered everyone back to bed.  Stupid alarms.

Hubby was gone this morning so I had to run during while my daughter was at preschool.  I haven't run outside during a weekday forever.  I had speed scheduled for today and my feet felt very "floppy" trying to go fast.  

10 minutes warm up (a little over a mile - wanted to start on a even time)

5 mins hard (7:45-8:00mm...had to go up a big hill)/ 2 min easy

4 min hard (7:45ish)/ 2 min easy

3 min hard (7:30ish)/2 min easy

2 min hard

1 min hard (6:55 ish)/2 min easy

ran for awhile then 2 more 1min hard (6:35-6:40ish)

mile cool down

These felt very hard to me.  I was breathing very heavy and didn't feel recovered when the next one started.  I probably did them too hard (it is hard to figure out speeds on the road...much easier on the TM because it just makes you go!!!).  I had to stop a few times...lots of snot rockets today.  Darn allergies.

51:29 - 6 outside miles

AP:  8:35

9:26, 8:17, 8:15, 8:21, 8:20, 8:45

Rest tomorrow, 3 easy on Friday, race Saturday.  My goal for Saturday's race is to beat last year's time of 52:00 (for a 10k).

1x30LLL

I could really get use to this sleeping in business!

1.25 mile warm up

2 x .5 mile surge

.75 mile cool down

My legs felt a bit creaky the first little bit, but warmed up and felt fluid.  Off to the races tomorrow....hopefully the rain will hold off until 10:00am.

2x 30 LLL

Stretch, foam roll

We REALLY do have to write about THE GOOD, THE BAD, and THE UGLY on this blog right?  Unfortunately, I have had a lot of the last two categories and not nearly enough of the first!

I had high (er) hopes for this race.  I've run a lot more miles in 2012 than I had a year ago and I was really hoping to break last year's time.  Every time, I want to "race", I always get let down. Maybe my expectations were just too high. Maybe I should just give up running and be a professional Jelly Bean eater.  Heaven knows I've eaten WAY too many Starburst Jelly Beans!

My husband's office sponsored a "team".  I was the only runner who didn't wear the "awesome" green/yellow shirt.  Maybe that is why I ran so horrible :)  There were only 3 of us who ran the 10K (me, hubby and some dude) - everyone else ran the 5K.  Next year I think I will run the 5K. 

I put last year's time in the ().

52:23 (52:03)

AP: 8:33 (8:24)

Mile 1:  8:30 (8:55) - I was breathing hard right from the start.  I knew I started out too fast and was already thinking I was going to blow up!  Gradual uphill.

Mile 2:  9:02 (9:07) - BIG BIG BIG LONG hill going up by the Provo Temple.  We ran by an old basement apartment we lived in during college.  Still breathing way too hard.

Mile 3:  8:02 (7:53) - Start of the down hill.  We hit a brick wall of wind.  I had to put my head down to help block flying debris.  I kept my eyes nearly shut because I had so much dust/dirt flying in my contacts.  I just couldn't get the momentum going down the hill.  Already started to feel pukey and I still had 3 miles to go.

Mile 4:  8:26 (8:03) - Stopped for water and walked for a few seconds.  SO pukey.

Mile 5: 8:35 (8:23) - Stopped at another water stop.  Just trying to hang.

Mile 6:  8:49 (8:26) - I entered the track and started to get dizzy.  I had to puke, but didn't want to in front of all my hubby's coworkers (that would be a bit embarrassing).  Slowed down to the walk/shuffle. 

56.87 (1:13)

After I stood there for a minute, I snuck out of the track and went to find Tim.  It wasn't his best race either.  I ran him in.  It was getting really cold and the wind was still blowing, so we took off.  No cool down run, no stretching.  Just pouting :)

Live and learn.  Moving on!

My running schedule is a bit wacky this week because hubby and I are going on a trip.  YAHOOO....

6 easy recovery miles on TM

I felt good and legs felt fine.

55:56

2xLLL(30 lifts)

Stretching and foam rolling

I kept waking up last night fearing I had missed my alarm and didn't get my miles in.  Weird.

4:38am eventually came and I headed to the gym.  8 easy miles on the TM.  1:14:00.

I felt good, but was very bored.  I think that is an injury too...boredom on the TM.  I watched a few early morning cooking shows (definitely better than the news).  I had to wear my old visor this morning.  The velcro is wacked and it kept falling off.  Then sweat kept getting in my eyes.  Fun times on the TM.

1x30 LLL.

Stretched and foam rolled.

Got my mullet cut off yesterday.  I gotta look spiffy for the trip.

I went to bed at 9:00pm last because I was so tired from last nights constant waking up.  I woke up feeling refreshed and ready to run.

I wanted to get some sort of speed in this week.

Mile 1 warm up - 6.4 mph

Mile 2 tempo - 6.8 mph

Mile 3 tempo - 6.9 mph

Jumped off for 1 minute to get a drink and wipe off my face

Mile 4 tempo - 7.0mph (at every .25 miles, I bumped up the speed another 1 mph.  So I ended the 4th mile at 7.3mph)

Mile 5 cool down - 6.6 mph

Surprisingly, I felt really good.  My breathing was controlled and my legs felt bouncy and fresh.  I always have such a mental block coming into speed work.  But once I get going...it always goes by fast.

1x30 LLL

Stretch and foam roll

Rest day tomorrow and 17 miles on Friday.

3:40am...alarm goes off.  Surprisingly, I am awake and am ready to do my long run.  I thought my gym opened at 4:00am, but when I went to open the front door, the sign said 4:30am.  Ughhhh....I had to be done by 7:00am so hubby could get to work (he was going in late so I could get my run in.  He is AWESOME!!!!).  So I set a water bottle outside my car and started running laps around the well-light parking lot.  Yep - 100% LOSER!!!  But I was on a time schedule and had to take care of business!  I got in 2.25 miles (I think...didn't bring the Garmin, so it was based off of time).

Once the gym opened, I quickly grabbed my stuff and found my favorite TM.  I brought my hubby's Ipad and turned on "The Help".  I planned on doing two - 6 mile runs and then  a 2.75 mile run. (TM resets after 60 minutes and I wanted to end at an even mile).

I set the speed at 6.5mph (9:14mm).  The first 6 miles were very long.  I stopped at mile 4 (which was really mile 6) and took a GU.  Reset the TM at mile 6.  Took another GU at second set mile 4 (which was really mile 12). 

I was SO darn surprised at how GREAT I felt - I felt like I could have run forever.  I've had a fair share of hard and horrible runs lately.  I'm not sure why, but I really needed a good run.  I needed an emotional running deposit....too many withdrawals lately. 

I thought about upping my speed, but decided that if I continued to feel good, I would on my last set (which was 2.75 miles).  I had to bring 2 sweat towels and 2 hats.  It was hot in there today!  I had a sweet pile of GU wrappers, empty water bottles, tissues by my treadmill.  I got a few interesting looks from fellow gym-goers.

I continued to feel wonderful (no hip or shin issues).  So at bumped up the speed to 6.6mph and make the last 1.75 a temp run.  So at the risk of sounding like a dork, I do a lot of visualization when I run.  I know...dork.  Shut up - it works!  I was just so surprised at how great I felt AND "Eye of the Tiger" came on the last .5 miles.  I had the perfect picture in my mind that I had just BQ'd.  Maybe someday.

 I only had time to walk for a cool down for a few minutes.  My feet were tired, but no other aches or pains.  I contemplated doing another mile to make it 18, but didn't want to push my luck making my hubby even later for work.

I came home - stretched and foam rolled.

1.5 - LLL x30

I feel like I can go on my trip with no worries (I just hope I can find a place to run at the resort).  All the kid stuff is taken care of and I know they will have a lot of fun.  My long run is over (I have to do an 18 miler while I am there) and I plan on wearing my compression socks on the plane.  Just time to enjoy!

I just calculated my time doing 9:14mm x 17 miles = 2:36:58 (didn't get a true time since I had to reset the TM so many times).

After a long day of traveling, I'm very glad to be sitting in an air-conditioned hotel room.  The fitness center has treadmills, towels and water.  Enough for me!  Except it is very warm and humid...makes for a sweatier mess.  I'm so glad there is a TM and I can get a few miles in.

3 easy shake out miles with hubby.  

Time to go PIG OUT!

We went to church today at the local branch.  It was the best service I've been too in a very long time.  The branch's building was only 2 years old (about 80 active members).  It was so beautiful and simple.  I was very impressed that they started at 9:00am sharp!

It was fast and testimony meeting.  The testimony of these sweet members were powerful.  No showiness or "trying to keep up with the Jones".  Just a pure and simple testimony.  My cup was filled.

I met a boy (probably 12-ish) who was recently baptized.  Then he converted his younger brother and eventually his Grandmother.  They walk to church every week.  It was several miles too.  Makes me grateful!

After housekeeping tried to clean our room at 7:15am, I couldn't fall back to sleep.  So I hit the TM for 8 miles.  Unfortunately, the TM stops every time you get off.  I had to keep track of the miles in my head and didn't even try to keep track of the time!

I ran 7.25 miles at 6.4mph and the last .75 I keep speeding up!  I guess I was afraid I was going to miss the breakfast buffet :) 

Legs felt a bit heavy today.  Too much lounging and eating!  I stretched for a bit and did 1 LLL set.

We went shopping this afternoon.  As we were driving into the city, I began to understand the magnitude of JUST how poor the country is.  Sure, our resort is beautiful and luxurious, but everywhere else is DIRT poor.  Makes me grateful!

We got up early this morning to go snorkeling with the sting rays.  I've decided I don't like swimming with "wild life".  Ughhh... they really freaked me out!  I snorkeled for awhile and decided I had had enough.  I sat on the dock with a few other wives!

When we got back, we laid by the pool for awhile until the lunch buffet was open.  The sun sure is hot here.  Took a long nap.  Then finally decided I should get my run in.  

So with a full gut, I headed to the fitness room.  The hard part about running here is the heat.  Oh man....it is stiffling!  Within a minute, I was already purfusely sweating.

10 minutes warm up - 6.4 mph

15 sets of 1 min hard/1 min easy

hard=9.0-9.3mph

easy=6.1 mph

Usually I do all the sets at 9.3 and above.  Not today.  I'm not going to worry about it though.  I was still stuffed from lunch and it was SO hot and humid.  At least I got some speed in today!

I finished at 4.88 miles so I decided to just walk the rest for a cool down.  Off to another buffet.  Too much food and WAY too many smoothies!

I decided I needed to get my run in today before any buffets.  I had to switch TM's, so my times were messed up again, but I did get my mileage right.

I set the speed at 6.4mph and the last mile kept bumping it up.  It wasn't quite as hot today in the fitness center.  Hooray.  My hammies and calves were very tight this morning - must have been from the speed work yesterday.  

I watched True Grit during the run today.  Such a great movie!

LONG stretching session (they don't have a foam roller here :(   ). 

3x LLL

Off to the breakfast buffet and a morning for lounging by the pool.  Hard, hard, hard life!!

My shins have been doing wonderful for the past week until today. The right shin (and in the usual spot) was very achy. Since I'm doing my long run tomorrow, I decided to make today's workout a run/walk. I ran half and walked half.

I got a massage this morning to help loosen up my hammies and calves. Tomorrow is going to possibly be a very long...long run.

More buffets, lounging my the pool and finishing my 800 page book.

Wowzer....what a run! I had to do my long run today as we are traveling back home tomorrow. I definitely don't mind having two rest days in a row.....not at all!

I had a hard time sleeping last night because I kept thinking about this darn run.  All my runs this week have fallen into the "just okay" department.  It is SO hot and humid....the complete opposite of what I am use too.

I finally got out of bed at 7:00am when hubby's alarm went off so he could go scuba diving.  I snarfed down my banana, got on my running gear and headed across the way to the fitness center.

Mentally I had prepared to do 3x6 mile runs OR 9x2 mile runs.  I planned on taking a GU every 5 miles.  And I planned to hop off for a 30 second "rest" after every 2 miles...wipe off my face, get a drink, etc.

So it went as follows:

6 miles (30 sec rest at mile 2 and 4 - GU at mile 5...just had to stop long enough to grab it off the floor) - 56:00ish 6.4 mph.  I felt good during this set.  Legs warmed up quickly and got into a groove.

Reset the TM.  Went to the bathroom to wash my face, refill my water bottle, grab a new sweat towel.

6 miles (30 sec rest at mile 2 and 4 - GU at mile 4) - 56:00ish 6.4mph.  SO glad to be done with 2 sets and only 1 to go.  Feet started to feel a bit sore, but legs doing good.

Reset TM, bathroom, new sweat towel, refill water bottle, etc.

6 miles (GU at mile 2).  I started to struggle after mile 2.  My feet were sore and my legs were getting tired and I was getting BORED!!!!  I watched the movie "When in Rome" and "Mission Impossible 3", but I was starting to go crazy.  I stopped every mile for my 30 sec rest for the last 4 miles.  I was disappointed I had to stop that much, but I was so sick of looking out that window! Plus my shorts and shirt were completely drenched with sweat.  It looked like I had jumped into the pool.  I had sweat dribbles running down my legs and the tops of my socks were soaked.  55:00 -- started at 6.4mph and bumped it up at the end.

Just to do this run alone and on a TM was a big accomplishment for me (even though the last 4 miles weren't ideal).  I wasn't even sure I had the mental toughness to get through any of it.  My shins felt great (hooray!!!!!).  I guess there is a reason WHY we do them...learning!  I know I need to mentally prepared for a hard last few miles...running on tired legs.

After the run, I quickly changed my shorts and shirt and headed to breakfast.  I couldn't eat that much....GI started to get a bit funny.  Then I stood in the pool for a few minutes up to my thighs.  It wasn't as cold as I hoped, but it will have to work for an ice bath (no ice machines here.....ughhhh). 

My goal for the rest of the day is to eat as much Cadbury chocolate, drink strawberry smoothies and relax on the beach.  Because it is all coming to an end really quick!