I Can Do Hard Things

Weights at home before run.

Pam's route with Rachel - 50 degrees - This is a cut back week.  This run was a bit faster than I wanted.

TT:  56:58

AP:  9:35

HR:  159

Workout - 45 minutes easy - 36 degrees and rain

Discovery Park to Melissa's street

TT:  50:42

AP: 10:37

HR:  137

TT:  47:00. HR:  152

Lifting at home gym 

I didn’t want to run in the rain, so I did the workout in the TM.

WU@5.5 (10:54)
200’s@7.3 (8:13)
200 recovery @ 5.0 (12:00)
CD@5.5 (10:54)

Foam roll

​MCT 8 mile loop - 37 degrees

TT:  1:17  AP:  9:21 HR: 162

1. Warm up

   2.00 mi @ 09:41-11:04 min/mi (10:20, 9:46)

2. Active

   1.00 mi @ 08:09-09:07 min/mi (8:22)

3. Recovery

   2.00 mi @ 09:07-10:20 min/mi (9:23, 9:10)

4. Active

   1.00 mi @ 08:09-09:07 min/mi (8:13)

5. Cool Down

   2.00 mi @ 09:41-11:04 min/mi (9:47, 9:44)

Out/back new entrance to favorite house - 63 degrees

TT:  34:41

AP:  11:34

HR:132

MCT - out, but finish on 700 N and new entrance - 36 degrees

TT:  1:35. AP:  9:30 HR:164 

1. Warm up

   2.00 mi @ 09:41-11:04 min/mi (10:18, 9:45)

2. Active

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

3. Recovery

   2.00 mi @ 10:20-11:55 min/mi (9:54, 9:46)

4. Active

   2.00 mi @ 08:37-10:20 min/mi (8:35, 8:30)

5. Cool Down

   2.00 mi @ 10:20-11:55 min/mi (10:32, 10:24)

Run/Walk on TM - HR:  127

​Discovery Park to Evergreen - 36 degrees

TT:  54:33. AP:  9:02

TBT Class

1. Warm up

   1.50 mi @ 09:41-11:04 min/mi (9:56, 9:39)

2. Active

   1.50 mi @ 07:23-08:37 min/mi (8:12, 8:08)

3. Recovery

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

4. Active

   1.50 mi @ 07:23-08:37 min/mi (8:04, 7:51)

5. Cool Down

   1.00 mi @ 09:41-11:04 min/mi
    

Pumpkin Truck - Pioneer House - 37 Degrees

TT:  47:08 AP:  9:42 - felt super great!

TBT Class

1. Warm up

   15 min @ 09:41-11:04 min/mi (10:09, 9:35)

2. Repeat 8 times

   1. Hard

      400 m @ 07:03-07:45 min/mi (7:23, 7:16, 7:08, 7:12, 7:07, 7:15, 6:51, 6:35)

   2. Easy

      1 min @ 17:14-22:09 min/mi

3. Cool Down

   10 min @ 09:41-11:04 min/mi (10:39)
    

Out/back on 300n--44 degrees

TT:  44:22

AP:  11:05

HR:  138

MCT - 61 Degrees

TT:  1:51:41 

AP:  9:07

HR:  166

Glute activation exercises 

Well that was humbling :). My biggest mistake was not bringing water.  The drinking fountains are on, but they didn’t match up with my recovery spots.  So I had too many unplanned stops to get a drink.  I took 1 Gu.  This was definitely hard, but I did hit all the times (and even negative splits).

Calves are very tight.  Lots of mobility and rolling.

TBT class tonight

1. Warm up

   3.00 mi @ 09:41-11:04 min/mi (10:15, 9:55, 9:41)

2. Repeat 6 times

   1. Hard

      0.50 mi @ 07:45-08:37 min/mi (8:07, 8:07, 8:05, 8:05, 7:54, 7:50)

   2. Easy

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

3. Active

   2.00 mi @ 08:09-09:41 min/mi (8:17, 8:03)

4. Cool Down

   1.00 mi @ 09:41-11:04 min/mi (9:53)
   Zone 1-Zone 2

Out/back new entrance - 55 degrees

Yesterday chewed me up and spit me out.  Walk/run today.

TT:  30:06

AP:  12:56

HR: 122

MCT - 50 degrees - TT:  1:03 AP:  9:14 HR:  162

Calf has been bothering me.  It feels ok when I run, but afterwards it is so sore.

1. Warm up

   2.00 mi @ 09:41-12:55 min/mi (10:14, 10:01)

2. Ramp up in 4 steps

   1. 1.00 mi @ 09:07-09:41 min/mi (9:09)

   2. 1.00 mi @ 08:37-09:07 min/mi (8:41)

   3. 1.00 mi @ 08:09-08:37 min/mi (8:11)

   4. 1.00 mi @ 07:45-08:09 min/mi (7:56)

3. Cool Down

   1.00 mi @ 09:41-12:55 min/mi (10:35)
   Massage

700 N -golf course-100E-300N - 43 degrees and very windy

TT:  1:15

AP:  10:39

HR 141

My calf/achilles/peroneal has REALLY been bothering me.  I had a massage on Wednesday, but it is still sore.  So I just ran slow today instead of the workout.  I'm hoping with our senior trip and less running, it will chill out.

TBT Class

10.55 miles--49:12--12.9--138

Instead of running, I dusted off my bike and pumped up the tires.  I was so slow, but it sure felt good to sweat in the sun.  That sweating and sunshine always puts me in a better mood.

Today was the state track meet.  The end of an era.  I will miss it.

Just a run, no workout.  46 degrees.  Kept holding back, felt good.

TT:  1:39:40

AP:  9:24

HR:  161

PT for Achilles 

1 hour bike on the MCT.  I'm so slow!

TT:  1:01 - 12.12 miles - 11.9 - HR: 129

Out/back new entrance - 45 degrees

TT:  31:06

AP:  10:22

HR:  144

Easy run with Georgia in Hawaii

Solo run in HI and got a little lost.

TT:  37:22

AP:  9:56

HR:  146

Solo run in HI.

TT:  30:55

AP:  10:19

HR:  143