I Can Do Hard Things

Drove to MCT - 34 and snowy/rain.  Lots of puddles on the trail.  Glute activation before run.  SOOOO tired - didn't sleep at all.

TT:  1:05:42

AP:  9:23

HR:  159

PM:  TBT Class

1. Warm up

   1.00 mi @ 09:41-11:04 min/mi (10:05)

2. Repeat 2 times

   1. Hard

      1.50 mi @ 08:09-09:07 min/mi (8:15, 8:04)

   2. Easy

      0.50 mi @ 09:41-11:55 min/mi
      Zone 1-Zone 2

3. Repeat 6 times

   1. Step

      30 sec @ 06:44-07:23 min/mi (7:12, 6:51, 6:54, 6:52, 6:28, 6:48)

   2. Easy

      1 min @ 11:55-12:55 min/mi

4. Cool Down

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

No County - Canal Blvd - Manilla Pond - 36 degrees

TT:  57:08

AP:  11:23

HR:  131

PM Swim: Short/short course

2000 yds - 44:54 - HR:  114

Out/back on MCT - 36 degrees.  It was hard to keep these at race pace.  Felt very easy.  Hip felt GREAT!  Glute activation before run.

TT:  1:09:19

AP:  9:54

HR:  150

1. Warm up

   2.00 mi @ 10:20-12:55 min/mi (10:45, 10:18-AP: 10:31)

2. Repeat 6 times

   1. Hard

      0.25 mi @ 08:37-09:41 min/mi (2:05-8:21, 2:05-8:21, 2:04-8:17, 2:00-8:04, 1:59-7:57, 1:57-7:49)

   2. Easy

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

3. Cool Down

   2.00 mi @ 09:41-11:55 min/mi (10:03, 9:51-AP:  9:57)

TBT before run

Pumpkin truck loop with Manilla Pond add on.  48 degrees

TT:  46:58

AP:  11:10

HR:  131

N County to ever flowing drinking fountain - down 100 E - 300 N.  37 degrees (little wind, but the rain/snow held off). Heather B. joined me for the last 2 mile race pace.  I felt a little stiff the first few miles.

TT:  1:49:24

AP:  9:07

HR:  160

1. Ramp up in 4 steps

   1. 2.00 mi @ 09:41-10:20 min/mi (10:21, 9:52 - AP:  10:07)

   2. 2.00 mi @ 09:07-09:41 min/mi (9:26, 9:23 - AP:  9:24)

   3. 2.00 mi @ 08:37-09:07 min/mi (9:00, 8:34 - AP:  8:47)

   4. 2.00 mi @ 08:09-08:37 min/mi (8:15, 8:11 - AP:  8:13)

2. Active

   2.00 mi @ 07:23-08:37 min/mi (7:43, 7:35 - AP:  7:39)

3. Cool Down

   2.00 mi @ 09:41-11:04 min/mi (10: 38, 10:08 - AP:  10:29)

TBT class

Out/back on MCT with Heather - 30 degrees and SUNNY!!!  This felt very easy.

TT:  1:05:47

AP:  9:24

HR:  161

1. Warm up

   2.50 mi @ 09:41-12:55 min/mi (10:39, 9:57, 9:33-AP: 10:09)

2. Active

   3.00 mi @ 08:09-09:07 min/mi (8:15, 8:02, 7:45-AP:  8:01)

3. Cool Down

   1.50 mi @ 09:41-12:55 min/mi (11:22, 9:56)

Discovery Park - Melissa's street - 30  degrees

TT: 57:04

AP: 11:24

HR: 133

Swim - 2000 yds - short on the long course

TT:  44:04

HR:  122

TBT Class

Drove to MCT - 46 degrees - this workout kicked my trash.  My legs were so heavy, heart was going to explode and I felt like puking.  Jokes on me.  Felt sick the rest of the day.

TT:  1:06

AP:  9:32

HR:  158

1. Warm up

   2.00 mi @ 09:41-11:04 min/mi (10:10, 9:41)

2. Repeat 4 times

   1. Hard

      1.00 km @ 06:44-07:23 min/mi (7:22, 7:17, 7:13, 7:16)

   2. Easy

      0.25 mi @ 09:07-10:20 min/mi (HAD TO WALK THESE)

3. Cool Down

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

TBT Class

Discovery Park to Melissa's street - 50 degrees with Brittanie

TT:  53:46

AP:  10:43

HR:  145

0-5 miles:  Discovery Park to Melissa's street solo - 50 degrees

6-13 miles:  MCT-Grinder Loop with Karen and Michelle

TT:  2:15

AP:  10:20

HR:  149

The end of another 3 hard weeks.  Legs are feeling VERY trashed and I'm tired.  I got my biked all tuned up and hope to get out next week!

Regular short course - 2000 yds

TT: 54:18

HR:  118

Pumpkin truck/manilla pond route - 46 degrees

TT:  46:58

AP: 11:10

HR:  137

PM:  2000 yds

HR:  113

TT:  44:00

15 minute pre run lift

MCT loop - 45 degrees - ITB is starting to bug

TT:  1:24:04

AP:  10:18

HR:  151

PM:  Lift at home

35 minute lift at home

ITB bugging - which is weird because I've hardly run on it all week.  Feeling very discouraged.

In St George - 55 degrees

3 minute tempo efforts

TT:  52:48

AP:  9:36

HR:  152

30 minute lift prerun

Mel gave me another cut back week.  ITB & hamstring still bugging.  30 second hill sprints with Heather.  Wore ITB strap.  I think it helped. Got scraping and acupunture done at work.  Super stressed about it.

TT:  56:02

AP:  10:12

HR:  157

PM:  Bike

16.17 miles

TT:  1:07

AP:  14.4

HR:  133

PM:  TBT class

In/out new entrance - 54 degrees - still stressing about ITB.  Make appointment with Mark Peterson but can't get in till next week.

TT:  31:30

AP:  11:27

HR:  133

Discovery Park to Evergreen Park 61 degrees

TBT before run

200 hard - 200 floats - probably did these too fast.  I got a massage from Felisha and my hammie/ITB is feeling better.

TT:  57:54

AP:  9:38

HR:  152

MCT Loop - 52 degrees

TT:  53:16

AP:  10:52

HR:  137

Ran with Michelle.  We drove to the Grinder bathrom and ran south on the MCT.  45 degrees.  Felt a little nervous about ITB/hamstring, but everything felt great.  Had troubles with the jacket tied around my waist though.

TT:  1:31:46

AP:  9:10

HR:  159

1. Warm up

   2.00 mi @ 09:41-10:20 min/mi (9:50, 9:18 - AP:  9:34)

2. Active

   2.00 mi @ 08:09-09:41 min/mi (8:12, 8:03 - AP:  8:08)

3. Recovery

   2.00 mi @ 10:20-11:55 min/mi (11:04, 9:44 - AP:  10:25)

4. Active

   2.00 mi @ 08:09-09:41 min/mi (7:49, 7:41 - AP:  7:45)

5. Cool Down

   2.00 mi @ 10:20-11:55 min/mi (10:25, 9:36 - 10:01)

Out/back on MCT - 45 degrees - dark - left hamstring slightly pulling

PM:  TBT

TT:  1:06:27

AP:  9:30

HR:  156

1. 2.50 mi @ 09:41-12:55 min/mi (11:05, 10:33, 9:46 - AP:  10:36)

2. Active

   3.00 mi @ 08:09-09:07 min/mi (8:10, 8:04, 7:56 - AP:  8:07)

3. Cool Down

   1.50 mi @ 09:41-12:55 min/mi (10:34, 10:19 - AP:  19=0:29)

Discovery Park - Melissa's street with Brittanie - 54 degrees

TT:  50:08

AP:  10:24

HR:  143