I Can Do Hard Things

Workout:

4 mile WU:  38:50 (9:42)

4 miles @ MP pace 8:40-8:50:  35:13 (8:48)

2 miles @ HMP pace 8:25-8:35:  17:05 (8:32)

1 mile @10k pace 8:10-8:20: 8:20

1 mile CD: 9:48

Total:  1:49:16 (9:06)

I felt really good during the 4 mile MP tempo and the 1st mile of the 2 mile HM tempo.  Then I hit the pain cave during the mile 2 of the 2 mile tempo and the 1 mile 10ktempo.  

The gym was SUPER hot and sweaty.  Ready for a nap.

It’s been awhile since I’ve run outside....felt rusty.  Quads a bit heavy.  Hamstring pulling a little.

Hmmmm....I was hitting the paces you prescribed (6:34, 6:33,3:27, 3:24, 1:57), but I feel like I should be faster.  These paces didn’t come easy...definitely in puke zone.  I was hitting these paces in October (6:34, 6:31, 3:25, 3:25, 1:59).  I’ve done way more speedwork since October. 

Feeling discouraged:/

I want to do this workout next Monday.  Maybe redemption!

TT:  1:12:00. AP:  8:57

3x

Squat with overhead press 

Side lunge

Curtsy lunge

SL DL

Bridge

Plank

Lots and lots of foam rolling

This is my spreadsheet, but the formatting is all weird.

Drinking Fountain Splits                        
                        
    6/15/18    7/2/18    7/21/18    7/28/18    10/8/18    3/4/19
DF #1 to DF #2 (red sign to rock pile) (.87)    6:41    6:27    6:30    6:23    6:34    6:34
DF #2 to DF #1 (.87)    6:40    6:29    6:37    6:26    6:31    6:33
                        
Murdock Dr tp Pumpkin Truck Light (.46)    3:32    3:30    3:31    3:26    3:25    3:27
Fire Hydrant to Temple Light (.46)    3:33    3:28    3:27    3:27    3:25    3:24
Heather's House to Church Light (.27)    2:02    1:59    2:03        1:59    1:56

When I got up and looked at the weather, I REALLY wanted to run outside.  It was 46 degrees and I could wear shorts!!!  

Outside:  4.4 miles --pumpkin truck route--TT:  43:53  AP:  9:58

Home TM:  3.6 miles - TT:  26:00  AP:  9:58

monster walks

LLL

donkey kicks

Yoga/foam rolling at home

It was a blizzard outside, so I headed to the gym to run on the TM.  16 miles at comfortable pace.  3 mile tempo @ 8:10-8:20.

6-58:16 (9:42)

6-58:03 (9:40)

4 mile-38:24 (9:36)

3 mile tempo-25:06 (8:22) -- I was miffed at this time because I put the TM speed at 7.2 mph (8:20) and kept increasing the speed.  Oh well.  A friend stopped by when I had 2 miles left and chatted.  She was the best distraction!

6 easy miles on the home TM.  Legs were heavy from yesterday's long run.

TT:  59:07  AP:  9:51

3x

squat with overhead press

curtsy lunge

SLDL

side lunge

LLL

Warm up 3 miles at comfortable pace (9:11, 9:02, 9:03)  

3 mile tempo @ 8:00-8:10 (8:05, 7:47, 7:30)

4-5 minute rest

4x1:30 at 7:25-7:35 (7:31, 7:36, 7:20, 7:44)

TT: 1:14:20  AP: 8:38 - up/down LP hwy

Super nervous about this workout.  I ended up running in the evening.  Maybe that worked out for the best because the sunshine felt amazing.

I was almost to my mile1 tempo split..yikes...too fast...I slowed down to a jog so I wasn't sub8 on mile 1.  Same with mile 2.  Oh man too fast.

I devided to go hard for mile 3 and see what I could do.  I felt great!

I wasn't sure how the 4x90 secons would turn out.  Prettary darn good!

I'm feelin super stoked about this workout.  I really needed a good one!

50 minutes on the step I’ll.

3x

KB squat

KB curtsy lunge

KB side lunge

KB SLDL

Pushup

Monsterwalk

Another blizzard outside today, so I opted for sleeping in and treadmill.  I'm sore from lifting yesterday.

TT:  1:23:00  AP:  9:46

Lots of stretching and foam rolling.

Down AF Canyon—MCT—AF Half Course 

3 mile warm up-14 mile tempo @ 9-9:10 (but last simulation run was 8:45 overall and 8:35 for 11 mile tempo).

TT: 2:36:51  AP:  8:43

That was hard 😩  Too many stops today which frustrates me.

It was 11 degrees at the top of the canyon.....freezing cold.  Ran with Karen and was really glad she was there.  Mile 3 was up the canyon.

I struggled mentally at mile 16/17.  I stopped and took some more fuel/salt pills/Advil and then rallied on.  I think part of the meltdown was I was done with the tempo at this point in the run during the last canyon run but still had 2 miles left today.

Overall pace was good, but I need to be more consistent with my pacing.....hold back more.  

I’m not sure what is up with the mile 14 split.  I’m pretty sure I didn’t run a 6:56 mile...or if I did, maybe that is why I blew up at mile 16. 

My brain is tired.  If I think of anything else, I’ll send it later.

#keepshowingup

Discovery Park loop - TT:  51:23  AP:  10:16

Very slow and creaky.  Nothing major hurt after yesterday's run...yeah!

Golf course - 100e-300n—TT:  1:02:26 AP:  9:36

Felt alright.  Calves and hips still tight.  Sunshine felt good!

3x

Squat

Walking lunges

Side lunges

SLDL

SL bridge 

Monster walks

Walk sit with adductor (band)

silo road -mct loop TT:  50:38  AP:  10:07

I am doing Saturday's run today.

3x

trx lunge

trx dead lift

trx crunch

trx side plank up/downs

trx W

1x

adductor squeeze

crunches

bridges

Discovery Park Loop  TT: 1:11:40  AP: 9:25  The sun was shining and it felt so good!  I felt slightly stiff and clunky.

TT:  2:25:28 AP: 8:53 

9.73 miles HR: 176

—————

TT:  11:32 AP: 11:32 HR: 171

1.3 miles

————-

Warm up with Karen and Leslie:  9:37, 9:18, 9:21

3k (8:15-8:25):  8:27, 6:40 (8:23)——-1.8 miles

1k recovery (9:15-9:25): 9:21———.6 miles

3k (8:15-8:25): 8:22, 6:38 (8:19)

1k recovery (9:15-9:25): 9:27

3k (8:15-8:25): 8:30, 6:46 (8:30)

Hmmmm....this didn’t go so well.  I felt like I was coming down with a cold all week.  Lots of water and LOTS of sleep.

Pre run:  bagel.

I met Karen and Leslie and warmed up with them for 3 miles.  I felt like I was working hard during the warmup.  Left the ladies.

Ran the first 3k.  It was a little too hard, but got through it.

Took a gel right before #2.  Not quite as hard.

Started #3.  Started seeing stars 1 mile into it.  I stopped for 10-15 seconds and took a drink.  I still didn’t feel right.  I just ran and didn’t even look at my watch.  My heart was beating so fast.

Started to cool down.  Still breathing SO hard and heart beating so fast.  Almost felt dizzy.  I missed the turn to get back to my car and then freaked out because I was 2-3 miles from my car.  I knew I didn’t have enough in me to get to back to it.  Thankfully, my husband was leaving for lunch and I was by his office.  He kept saying, “you don’t look very good.  You REALLY don’t look very good.”

So I’m not sure if it was a nutrition bonk, but that last 3k/cooldown was crazy.

Up LP Hwy-MCT-SR92-Alpine Hwy

2 mile warm up:  9:23, 9:23

2x4 mile tempo @ 8:55-9:05:  (9:07, 9:02, 9:01, 8:47) (8:54, 8:55, 8:41, 8:28

1 mile cool down:10:10

-----

6 mile:  TT:  54:48 AP: 9:08

4 mile:  TT: 35:09 AP: 8:46

I ran after the kids went to school and it was warmish.  The sunshine felt wonderful!  I definitely held back on the first tempo.  Legs felt a little heavy.

TT:  58:16 AP: 10:03 Discovery park loop

Food poisoning on Monday night.  Felt very tired and depleted today.  High HR

3x

Squat

Lunge matrix

Dead lift

Bridge

LLL

TRX Row

TRX W

MCT-Karen’s House-SR 92-100 east

TT:  3:24:19. AP: 9:44–couldn’t do the tempo mile miles

Thoughts:

1.  Hurricane wind-hot sun-wind-blizzard -sun

2.  To the idiot guy on the Murdock Canal Trail....put your dog on a lease.  I’m sorry I yelled at you, but when your dog comes after me, I react.

3.  #grind and #keepshowing up

Up silo road TT: 48:46  AP: 9:45

Meh....left Achilles bugging.   Calves very tight.

2x

Squat

Walking lunges

Dead lift

Bridge

Monster walk

Lots of calf stretching.