I Can Do Hard Things

Home TM

TT:  52:11

AP:  8:53

HR: 147

Out/back from Highland Gardens with Michelle.  Best I've felt in awhile! SI feels good while I run.

TT:  55:08

AP:  9:11

HR:  167

20 minutes lifting post run.

Pam's loop.  Nice and slow=recovery.  I have to work every single shift this week at work.  I'm feeling grumpy about it.

TT:  1:04

AP:  11:01

HR:  149

Home TM - pouring rain

15 minutes lifting before run.  SIJ feeling much better after Monday's ozone injection.

TT:  54:08

AP:  8:44

HR:  143

Out/back on MCT - 54 degrees and sunny.  So tired from working every single day this week.  10 minutes warmup glutes. 

I wanted some goal to run my 800's so I looked up a 4:00 marathon and it said I should run a 3:53-800m interval which is a 7:46 pace.

Ran to the drinking fountain #1, then the workout. 

4:00 (8:01)

3:46 (7:35) 

3:41 (7:30)

3:46 (7:36)

1:49 (7:22) - 400

I'm pleased with how this workout went and I hit the time goals.  I would have liked that last interval to have been a negative split.  SIJ felt good.  This less stretching glute/lifting has been SO helpful.  Be the BUFFALO.

PM:  TBT class

Ran with Michelle - 52 degree - Michelle's house to Art Dye.  Legs heavy from sitting all week.

TT:  57:24

AP:  10:04

HR: 154

MCT - out/back - 59 degrees.  Glute activation exercises pre run. 

Goal with a 4 mile PACE @ 9:09 (per Hal Higdon advanced marathon plan....plan doesn't start for another week or so, but I need to build up to it).  Honestly, I wasn't sure if I could hit the 9:09 pace. I gave myself permission to just run hard and be ok with it.

TT:  58:50

AP:  9:27 (9:04, 8:49, 8:41, 8:23) - stopped for water and to cheer on Michelle as she ran by at mile 2.5

HR:  159

I know I stopped half way through the tempo, but I was pleased with my efforts.  All is not lost.  SIJ felt good.

30 minutes post run lifting

I was SO tired after all the Mother's Day festivities AND had to work.  So I turned my alarm off and didn't run.  Then I had a hard time finding motivation to run after work and only went 3 miles on the home TM.

TT:  28:08

AP:  9:11

HR:  135

Home TM.  My right SIJ is feeling better, but now my left hamstring is bugging.  I'm not sure which one is the chicken and which one is the egg.  But I hoping they can both be solved by more glute work.

TT:  53:01

AP:  8:50

HR:  144

PM:  45 minutes of lifting after work.

Nervous about hamstring and contemplated whether I should do the speed work.  Decided to do it, but dial it back.  It was cold this morning, so I ran on the TM. 5x800 at 7.5-7.6 (8:00-7:53).  Hamstring felt meh during and after.  Being the BUFFALO today.

30 glute lifting before run

TT:  1:03:23

AP:  9:45 (3:34, 3:36, 3:33, 3:33, 3:35)

HR:  154

Pam's route - 46 degrees.  

TT:  1:13

AP:  11:02

HR:  144

Run with Michelle and her daughter Brook at the Grinder MCT - 57 degrees. Glute activation exercises. Brook is just getting back into running and Michelle needed to go slower today, so it was a slower than normal run.  Which was great for my hamstring.

TT:  1:09

AP:  9:53

HR: 159

I invited Michelle over for 45 post run lift just to try to some lifts.

45 minutes lift at Vasa.  Quad exercises made me SO sore.  SIJ sore

No County - 700 N - Golf Course - 100 E - 300 N - 46 degrees WINDY

TT:  1:06

AP:  10:21

HR:  150

No County - Walmart roundabout - Manilla Pond road - new entrance - 39 degrees

TT:  1:03:49

AP:  10:49

HR:  141

Warm up:  No County to Pumpkin patch

Workout:  4xManilla Pond (.50) repeats + .5 repeat down new entrance hill (3:49, 3:40, 3:43, 3:42, 3:39).  Calves super tight and a little worried about hamstring.  Slowly getting faster and if my body can hold up....it gives me hope.

TT: 1:05

AP:  10:02

HR:  155

30 minute Vasa lift post run

PM:  TBT Class

Home TM

TT:  38:47

AP:  9:15

HR:  137

Michelle and I ran the last part of the Timp Half course.  Justin dropped us off at the church on SR92.  Hardly talked because I was hanging on for dear life.

TT:  1:24:43

AP:  9:18 (9:53, 9:13, 9:09. 8:54, 8:56, 9:06, 9:12, 9:22, 9:48). I haven't run that fast or far for a very long time.

HR:  159

700 N to Golf Course to MCT - back - 54 degrees

TT:  1:14:07

AP: 10:20

HR:  152

50 minutes lift at Vasa

Home TM

TT:  43:15

AP:  8:58

HR:  134

Drinking fountain springs + 1 extra mile - 63 degrees - 8:00am

TT:  1:09

AP:  9:52 (6:47/6:43/3:32/3:27/1:58) - not my best and not my worst.  Quads EXTREMELY sore from Monday.

HR: 155

PM:  TBT

PM:  TBT class

Home TM

TT:  36:13

AP:  9:03

HR:  134

MT M - Manilla Pond hill -pond loop- Canyon Road - golf course - round about - down canyon road - Manilla Pond hill - pond loop - new entrance - 61 degrees

Goal was to survive the hills and push after the hills.

TT:  1:47

AP:  9:51 (10:23, 10:21, 10:09, 10:19, 10:48, 9:08, 9:14, 9:09, 9:09, 9:34, 9:20)

My legs (quads so sore) (calves so sore after the run) were definitely heavy from all the lifting this week.  I still have a long ways to go, but I didn't die as much on those hills as I thought I would.

HR:  158