I Can Do Hard Things

Drove to MCT - 46 degrees and VERY windy.  I was stressing about this workout.  It was VERY hard especially after I turned around on the MCT after the 5 minutes.  It felt like I was running against a brick wall.

TT: 1:13:00

AP:  9:07

HR:  161

1. Warm up

   15 min @ 09:41-11:04 min/mi (9:52, 9:33)

2. Repeat 1 times

   1. Hard

      1 min @ 06:44-07:23 min/mi (7:04)

   2. Easy

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

3. Repeat 1 times

   1. Hard

      2 min @ 06:44-07:23 min/mi (7:19)

   2. Easy

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

4. Repeat 1 times

   1. Hard

      3 min @ 06:44-07:23 min/mi (7:09)

   2. Easy

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

5. Repeat 1 times

   1. Hard

      4 min @ 06:44-07:23 min/mi (7:06)

   2. Easy

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

6. Repeat 1 times

   1. Hard

      5 min @ 07:23 min/mi (7:23)

   2. Easy

      3 min @ 10:20 min/mi

7. Repeat 1 times

   1. Hard

      4 min @ 06:44-07:23 min/mi (7:38)

   2. Easy

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

8. Repeat 1 times

   1. Hard

      3 min @ 06:44-07:23 min/mi (7:24)

   2. Easy

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

9. Repeat 1 times

   1. Hard

      2 min @ 06:44-07:23 min/mi (7:32)

   2. Easy

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

10. Repeat 1 times

    1. Hard

       1 min @ 06:44-07:23 min/mi (6:55)

    2. Easy

       1 min @ 09:07-10:20 min/mi
       Zone 1-Zone 2

11. Cool Down

    10 min @ 09:41-11:04 min/mi (9:31, 9:49)

Met Michell and Mel at Will's Pit Stop in between races at 8:45am.  50 degree.  Major headwind heading up the canyon.  This was hard.  I was breathing so hard.

TT:  1:46,06

AP:  8:50

HR:  169

1. Warm up

   3.00 mi @ 09:41-11:55 min/mi (9:31, 9:23, 9:29-AP:9:28)

2. Active

   7.00 mi @ 07:45-08:37 min/mi (9:13, 8:59, 8:32, 8:17, 7:47, 7:44, 7:30)

3. Warm up

   2.00 mi @ 09:41-11:55 min/mi (10:08, 9:27-AP:  9:47)

TM run in Costa Rica.  It was like running in a sauna.  The Garmin was way off from the TM.

TT:  59:34

AP:  9:10

HR:  148

1. Warm up

   15 min @ 09:41-11:55 min/mi (11:03)

2. Repeat 1 times

   1. Hard

      15 min @ 08:09-09:07 min/mi (8:59)

   2. Easy

      2 min @ 12:55-15:30 min/mi
      Zone 1

3. Recovery

   4 min @ 11:04-12:55 min/mi

4. Repeat 4 times

   1. Hard

      3 min @ 09:07-10:20 min/mi (9:22, 11:54, 9:44, 9:35)

   2. Easy

      30 sec @ 06:44-07:23 min/mi

5. Cool Down

   10 min @ 09:41-11:04 min/mi (11:07)

Costa Rica - TM Run - times off frm Garmin

TT:  29:51

AP:  8:32 (8:27, 8:31, 9:29)

HR:  142

CR - TM

TT:  46:23

AP:  9:14

HR:  147

1. Warm up

   2.00 mi @ 09:41-11:55 min/mi (8:42, 9:11-AP:  8:56)

2. Repeat 4 times

   1. Hard

      0.25 mi @ 06:44-07:23 min/mi (7:25, 7:52, 7:37, 7:08)

   2. Easy

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

3. Cool Down

   1.00 mi @ 09:41-12:55 min/mi (8:51)

Costa Rica TM

TT:  1:10:30

AP:  8:53

HR:  146

1. Warm up

   2.00 mi @ 09:41-11:04 min/mi (8:39, 9:06-AP:  8:52)

2. Active

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

3. Recovery

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

4. Active

   2.00 mi @ 08:09-08:37 min/mi (8:09, 8:58)

5. Cool Down

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

In/out new entrance - 52 degrees - felt terrible

TT:  30:58

AP:  11:15

HR:  131

Very light bodyweight lifting - only 2 rounds.  Mobility.  30 minutes

Up new entrance hill - pumpkin truck road - 1100 East - 54 degrees

Felt so terrible

TT:  31:07

AP:  9:49

HR:  147

In/out new entrance.  48 degrees.  

TT:  20:09

AP:  10:43

HR:  138

Legs felt like garbage

TT:  1:48:58. AP:  8:19. HR:  168 (8:37, 8:13, 8:13, 8:20, 7:58, 8:13, 8:13, 8:03, 7:54, 8:02, 8:11, 8:29, 8:33)

I wasn't sure how I felt about going into this race.  All my runs this week felt like garbage.  My HR was so high on all of them.  My hamstrings felt TERRIBLE.

I ate dinner at Slackwater!!  I slept terrible.  It was weird only taking the bus to the halfway part of the course!  It sure was beautiful!

I didn't get out of the porta potty line till 2 minutes before the gun.  I was back with the 2:30 pacer and spent the first mile weaving through people.  My legs definitely felt heavy, but the miles were clicking by.  Those first 3 miles were hilly.  I didn't gain as much speed during the downhill as I hoped and my legs felt so heavy.

There was a woman who was a doppleganger of a runner neighbor of mine.  She flew past me on the downhill.  But I eventually passed her on the flat section.  I kept thinking that I can't let her beat me....ha ha!

The wheels started to fall off during the last 2 miles.  That last mile to the finish takes FOREVER.  I'm super grateful to the volunteer who helped me at the finish.  She was SO nice and I was feeling so sad.

My A race for the season is the Timp Half (sub 1:43), so I used this race to see where I was at fitness-wise.  My goal wa 1:45-1:50 (I knew this course was slower than Timp).  I ran a 1:48:49, so I'm not sure why I was so sad.  But this felt HARD.

When I crossed the finish and sat on the pavement, the tears just came fast and hard.  I was done with racing....this is just to hard.  I'm never going to get there.  I honestly was so sad.

While walking back to my car, I checked the race results online.  I noticed that I placed 3rd in my AG.  Of all the females that raced the HM today, I was in the top 6%.  Of the female masters, I was top 3%.  Perspective, right?

I think this course is harder than I remember.  I think I've forgotten what the pain cave feels like.

I have 4 weeks until Timp Half.  I really want to be consistent with my weight training, mobility and protein intake.  

TBT Class

In/out new entrance - 55 degrees and rain - quads still sore from Saturday - walk/run

TT:  39:02

AP:  12:51

HR:  125

TBT Class

out/back on 300 N - 41 degrees

TT:  33:32

AP:  11:12

HR:  134

700 N - 1120N - 100 E - 52 degrees - SO sore from yesterday

TT:  57:39

AP:  10:41

HR:  146

300 N out/back - 39 degrees

TT:  32:23

AP:  10:47

HR:  140

Ran with Michelle on the JRP - 54 degrees and RAIN

Skipped Mel's workout to join Michelle.  Ran hard the last 2 miles (8:06, 8:02)

Glute activation pre run

TT:  1:34:47

AP:  8:49 (9:13, 8:50, 8:51, 8:45, 9:00, 9:02, 8:54, 8:55, 8:06, 8:02, 9:35)

HR:  168

I got an ozone injection in my knee at the ITB insertion.  It was still VERY sore.  Quad are heavy...maybe need more quad liftng?

Memorial Day - 54 degrees - Out/back MCT.  I'm running on borrowed time.  I haven't taken a week off since last June.  SO many niggles (achilles/behind knee).  So much recovery/massages.

45 minute lift post run

TT:  1:03

AP:  9:02

HR:  160

1. Warm up

   2.50 mi @ 09:41-12:55 min/mi (10:16, 9:50, 8:55)

2. Active

   3.00 mi @ 08:09-09:07 min/mi (8:02, 7:46, 7:36)

3. Cool Down

   1.50 mi @ 09:41-12:55 min/mi (10:16, 10:07)

Walk/run

HR:  124

PM:  TBT

Discovery Park - Melissa's street with a few add ons.  63 degrees.  Really tried to keep these easy.  Achilles bugging.  SO many niggles.  Massage with Felisha.

TT:  56:38

AP:  10:01

HR:  150

1. Warm up

   1.00 mi @ 10:20-12:55 min/mi (10:39)

2. Repeat 4 times

   1. Hard

      0.50 mi @ 08:37-09:41 min/mi (8:51, 8:51, 8:50, 8:36)

   2. Easy

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

3. Cool Down

   1.00 mi @ 09:41-11:55 min/mi (10:27)

30 minute lift

Pumpkin Truck loop - Manilla Pond loop - 46 degrees

TT:  48:49

AP:  11:29

HR:  134