I Can Do Hard Things

Pam's route - 32 degrees and very wet heavy snow.  Will it ever end?  It's been a few days since I've run outside and it felt somehwhat foreign.  My right hip flexor/glute is still bugging and I'm starting to get a bit nervous.  

TT:  1:02

AP:  10:17

HR:  156

PM:  TBT Class

MCT - 30 degrees - 3x1600 @ 7:34-8:15

I had a massage on my hip yesterday.  It is feeling way better.  She said my quad was SO tight.  I tried to make this a B+ workout to keep things in check.

TT:  55:09

AP:  9:10 (7:57, 7:53, 7:44)

HR:  166

Manilla elementary - pondout/back on MCT - canyon road - round about - 100 E

This was hard.  I was alone, didn't fuel enough before or during the run and my legs felt SO heavy (so many hills today).  I stopped at mile 5 of the tempo to regroup and mentally pull myself together.  I'm almost out of self-discipline.  There is nothing glamourous about training for a marathon.

28 degrees and snowing.

10 WU - 6 mile tempo 8:30-9:00

TT:  2:43:47

AP:  9:37 (8:47, 8:51, 8:38, 8:33, 8:33, 8:39)

HR:  168

Out/Back from new entrance  - 28 degrees

TT:  32:24

HR:  137

Pam's route to roundabout - 30 degrees

TT:  1:15:56

AP:  10:53

HR:  149

Lift legs at home

CRAZY windy - 39 degrees.  Drinking fountain sprints (with an extra .57 mile 1560 W add on).  I tried my best and didn't come close to hitting fast times.  Oh well....move on.  Effort was there.  Slept terrible.

TT:  1:01:20

AP:  9:05 (6:52, 6:30, 3:20, 3:25, 3:59)

HR:  170

Out/back new entrance - 28 degrees

TT:  33:47

AP:  11:15

HR:  133

Lift post run

Run with Karen and Mark through Alpine...lots of climbin.  34 degrees - sunshine.  No tempo miles today.  I actually felt SO great and have no soreness.  I could've gone way faster.

TT:  3:07:42

AP:  10:25

HR:  155

PM:  TBT Class

Out/back on 300 N - 37 degrees

TT:  45:36

AP:  11:22

HR:  134

Annie got her mission call today.

Lift lower leg

Discovery Park to Evergreen Park - 45 degrees and pouring rain - hamstring pulling

4x800 @ 3:33-3:45 (7:49-8:15)???

TT:  1:08:42

AP:  9:40 (3:55, 3:49, 3:48, 3:45) (7:50, 7:43, 7:40, 7:27)

HR:  164

Pam's workout - 27 degrees - hamstring very tight

TT:  55:44

AP:  9:18 (7:38, 7:08, 6:53) - PR on all segments

HR:  157

700 N-100E-300N - 28 degrees

Lift before run

TT:  44:37

AP:  10:54

HR:  143

Ran with Karen/Mark on the MCT - 37 degrees with a little rain.  Not sure what my deal was, but I felt like crap.  My left hamstring was very tight and I just didn't feel good.

TT:  2:33:33

AP:  10:17

HR:  159

TBT Class

700N to 100 E/1120N to 300 N

TT:  58:40

AP:  10:41

HR:  161

N County - SR 92 - 100 E - 30 N - 43 degrees and pelting rain.

I was reading over my old MTC training plan and looking at the long run tempo runs.  I've been doing my current tempo runs too fast.  Goal was 9:00-9:20 for 5.5 miles.  I couldn't see the times on my watch since it was dark and all the times listed below are 100% by feel.  A small drop of confidence.

This run about broke me though.  Not because of the paces, but because of the weather.  Today was 100% self discipline and the rain/snow pelted my contacts and went up my nose.  This has been my hardest training cycle ever.

Got a 90 minute massage with Felisha.  Feeling the life come back into me again.

TT:  1:25:06

AP:  9:15 (8:56, 8:47, 8:45, 8:43, 8:36, 8:31 - tempo paces)

HR:  166

Pam's route- snowing like crazy.  Decided NOT to do the speed workout because the roads were too slick.

TT:  1:01:11

AP:  10:12

HR:  159

On home TM because it was crazy icy out.  We got another HUGE storm yesterday.

3x

Lift legs

.5 WU@ 10:00

.5 @8:00/8:00/7:53

.25RI

.5@8:00/8:00/7:53

MTC with Karen/Mark - 27 degrees and very snowy.  I ran the first 12 with them and tried to tempo on the way back.  I couldn't go quite as fast as I wanted because of the snow, but the effort was there. Forgot to start my watch - off by .40

TT:  3:22:53

AP:  10:07 (9:34, 9:05, 9:03, 9:11, 9:29 (dip), 9:09, 9:22)

HR:  156

I actually felt really good.  My hammie held up, but right achilles was pulling.  This weather is the worst snow we've had in 40 years.

Run with Brittany H.  700 N - 100 E - 300 N - 30 degrees

TT:  42:46

AP:  10:13

HR:  147

43 degrees - N County - SR 92 - 100 East

5 mile tempo @ 9:00-9:20

TT:  1:27:17

AP:  9:29 (9:28, 8:44, 8:39, 8:36, 8:23)

HR:  165

I felt alright on the tempo.  My legs were tired....everything was tired.  I'm ready for a rest week.  Massage on legs yesterday.

Pam's route to round about - 36 degrees and snow - run with Heather.  I slept SO horrible last night.

TT:  1:08:31

AP:  9:50

HR:  168