I Can Do Hard Things

55:30 slow home TM miles in the evening.

One set before and after:

Lunge matrix

60/60/60 plank

Row

Fly

Front raise

Stretch and foam roll

ZERO mojo

TT:  50:33

AP:  9:36

9:31, 9:22, 7:14(.78), 9:31, 3:45

900E Hill  

1:30

1:29

700N Hill

1:06

1:07

WOW...I didn't realize how much speed I DON'T have!  I was almost 10 seconds per hill slower than when I did these before my 2012 Ogden.  YIKES!!!  I have some major speed work to do.  

I've been working on my next training plan and it does include track work.  As much as I absolutely hate it, I know it is the right thing to do.  

I think I may have pulled a groin muscle when I ran down the canyon on Saturday.  (One thing I'm not liking about running right now, is that something always hurts.  My feet are always sore.) Blah.....

Stretch and foam roll

I left for my 10 miler this morning and my groin pain was too much. So I turned around and walked home. I did a bunch of stretching. I was able to make an appointment with my PT. She said I pulled my Pectineus muscle. Having that area worked on is always fun.

PM:

45 minutes on stairmill - this didn't aggravate my sore spot at all

3x

Assisted pull up

Assisted dip

Donkey whip

Donkey kick

Single leg bridge

Ankle taps

Scissor

Superman

Cross over drill-both sides

Hamstring curls

More stretching and icing

I'm kinda in a mental funk right now. Plus I'm not a fan of the summer heat.

Daily Rounds yoga

Daily Rounds yoga

TT: 1:14

Run on home TM since hubby is gone.  Groin was tight, but loosened up a lot the longer I ran.  

PT exercises 

Stretch and foam roll

I received my TENS unit today in the mail.  It was like Christmas morning.  I can do a lot of PT stuff at home now.  YEAH!  And it only cost $45 (I thought they cost hundreds).  This is very exciting!

TT:  1:23

AP:  9:13

Ran on the home treadmill.  

One set before and after run:

lunge matrix

60 sec plank

overhead press

butterfly

skull crusher

row

fly

front raise

PT stretches and exercises

Stretch and foam roll.

Off to go hike the G with my kids.  I love having breakfast on the mountain....it is scones and fruit today (English...not the fried kind).

TT: 43:10

AP: 9:05

4x hills like last Tuesday. But hubby was gone again and I had to do it on my TM. It's always good to be flexible, right?

2 mile warm up

4 x 1:30 at 6.0 incline

Speeds were

#1 - 6.6mph ( at that incline it was equivalent to 7:26)

#2 - 6.7mph (7:21)

#3 - 6.8mph (7:15)

#4 - 6.9/6.10 (7:05-7:10)

I took 2:30 rest in between each one. These definitely felt hard to me. It's hard to compare a TM to the real hill, but I feel like I got a good workout in.

Right after my workout, I took my kids to running camp. I am one of the coaches. Ha ha! They must be really desparate :).

We did a lot of stretching, strength training and did a half mile run. It's funny because all the little kids take off in a dead sprint. I'm happy to announce that 2 of my kids were leading the whole way. My oldest daughter (who is very athletic) is determined to beat her younger brother (he is only younger by 2 minutes). Unfortunately he is 5-6 inches taller than her and much stronger. Keep at it girl! Then we play freeze tag....the girls lost!

TT:  1:34:02

AP:  9:18

Up LP Hwy - add roundabout loop - SR 92 - Alpine Hwy - 300 N

10:10, 9:46, 9:41, 9:36, 9:15, 9:06, 8:57, 9:01, 8:46, 8:39, 1:00

Ho hum run.  Legs were very heavy.  I swear the more I run, the slower I get!  Ha!

Stretch and foam roll

We had another session of running camp.  I got to help coach again!  I think I've learned all the kid's names and was genuinely excited to see them (and see if they ran during the week).  

I led the stretches and helped the kids do some form drills.  The kids loved it and I loved being with them.

Then we did our 1/2 or 1 mile run.  The kids are so fun to run with....especially the little kids.  They respond to encouragement so well.  The goal of the run was to beat the old lady...me!

Then we did relay races. I'm not very good at the chicken walk or crab walk.  But I can dominate in the leaping.

I was very much in my element and loved helping and encouraging the kids.  My own kids did great in the run too.  

But I'm super tired today.  I spent all yesterday at Activity Day Girls camp with 2 of my daughters (there were 13 girls total). Shooting BB guns, archery, making crafts, and shopping at the trading post is a lot of work :)

TT:  37:16

AP:  8:46

9:10, 9:00, 8:28, 8:26, 2:11

Silo road backwards

I wanted today's run to be a bit faster than my other runs this week.  My legs just haven't been able to move very quickly these past few weeks.  I could only squeak out a little speed.  I ended by running up temple hill again.

5.75 miles - from mouth of canyon to finish line (9:31, 9:15, 9:22, 8:31, 7:56, 6:48)

TT:  51:27

AP:  8:58

8.25 miles - from finish line to mouth of canyon - to drinking fountain - up 800 N (9:59, 9:40, 9:21, 9:07, 9:11, 9:08, 9:00, 9:30, 2:11)

TT:  1:17

AP:  9:22

All my running buddies bailed on me early this morning, so I headed down to Provo to do my long run.  Ohhh...my legs were heavy.  I saw Allie go by and gave her a cheer, but I was on the other side of the road and I wasn't sure if she heard me.  I saw Jen Hughes and shortly thereafter, I saw Lily.  I ran with her for a little over a mile.  She did awesome but was ready to be done.  I left her at mile 12.  She's so great!

I ran to the finish line and chatted with friends.  Then headed back up the canyon.  Not very often do I get to see the lead runners come (because I am running the race).  What an amazing experience....they make it look so effortless!  I saw the lead marathon woman and her motorcycle escort....WOW!!!!  I gave her a shoutout and she gave me a weak smile.  Glad to know the elite get tired too :)

I saw Rachelle, Josse, Janae and Julie....ohhhh....it is so much better to cheer, than race :)  Ha Ha!  I know a lot of people had a hard run today....way to gut it out.  

My overall time got messed up today.  Too many stops and starts to cheer and I accidently stopped my watch at the finish line.  My run certainly wasn't very fast today.  I need to figure out my heavy leg syndrome! But I did end my run going up the 800 N on tired legs.

Stretch and foam roll and In N Out for lunch

Way to go UVHM/M finishers!

TT:  1:34:38

AP:  8:37

Canal

9:30, 9:12, 8:53, 8:54, 8:44, 8:44, 8:27, 8:28, 8:14, 7:44, 7:40, 

WOW...what a beautiful morning for a run!  I was suppose to do this run on Wednesday, but hubby will be a girls camp, so I decided to do it today while he was home this morning.  Since all my runs have been stinky lately, my main goal was just to log the miles. 

I would occasionally look at my watch and thought I would die any moment when I saw the pace.  But I was able to hold on.  I made a quick decision to throw in a few MP miles at the end.  And I was able to hold it....there is hope this body can run fast again :)

Running the faster miles irritated my groin.  I need to stretch a bunch today.

2x

walking lunges

single leg hamstring lift

side to side lunges

squats

scissors

lying leg lifts

bicycle

row

fly

skull crusher

A few other PT things

long stretch and foam roll

TT: 57:00

Ho hum recovery run on home TM. My legs were sore from lifting yesterday so it was nice to keep it slow. My new favorite show to watch while I run is Living Alaska. It's a real estate show based in Alaska...so beautiful up there.

2x

Lunge matrix

60/60/60 planks

Crossover drill

Overhead press

Butterfly

Skull crusher

Stretch

Off to running camp and swim lessons

AM2: 1 mile run at running camp

TT: 43:30

2 mile warm up - 2 mile MP - 1 mile cool down

This was a good workout for me. Hard, but manageable. This is the third time this week that I've done strength training and I feel SO good. I need to remember this feeling and MAKE time for it more often.

1 set before run, 1 set after

Walking lunges

Single leg hamstring lift

Squats

Side to side lunges

Jump squats on Bosu

Seated row

Seated fly

Front raise

Overhead press

Butterfly

Skull crusher

Cherry pickers

Stretch and foam roll

I'm running the AF Half this weekend. My husband is running it too and it is his first half marathon. I've been telling myself I'm just going to run with him (he'll run around 2:00). But I'm wondering if I should race it. I ran the SL Half in a 1:44 and this is a much faster course. But I don't think I have as much speed as I did back in April. Hmmmmm......

Coached running camp

AP: 9:30

Easy run on home TM. Calfs super tight.

One set before and after run:

Lunge matrix

Seated row

Seated fly

Skull crusher

Calf raises

Stretch and foam roll

I need to figure out my plans for tomorrow. It's going to be hot. Blah

TT:  1:53:23

AP:  8:40

8:55, 8:14, 8:19, 8:11, 8:10, 8:05, 8:15, 8:08, 8:27, 9:14, 9:09, 9:36, 9:49

After 15 years of marriage, I finally convinced my husband to run a half marathon.  He picked out a training plan and did a great job following it.  I decided to forgo my racing the race and pace Tim.

We stuck behind the 1:55 pacer until we got to the mouth of the canyon (mile 8).  He was feeling good and had fun seeing lots of friends and neighbors.

Once we hit the golf course and the downhill subsided, he started to get tired.  He was hanging on, but I knew he was hurting.  I was feeling great and was having a splendid time!

The last 3 miles he started to slow down.  I knew he was so tired, but that he didn’t want the 1:55 pacer to creep up behind him.  Finally, we got to the AFHS and he had lots of people cheering for him!

We got our Kneaders French toast and ate it with some friends.  I was getting the full course press on a fall marathon for me.  I tried to blow it off.  I’m hoping I can slide under the radar!!

My legs felt wonderful and I ran the last part of the course and then ran home to get 15 miles for the day.  I quickly showered and then had to pick up the kids from Grandma’s house.  The 3:50am wake up was starting to rear it’s ugly head!!  Thankfully, I was able to take a nap.  We had lunch at In N Out and I worked in my garden all afternoon.  I picked my first full bucket of peas.  Mmmmmm…..

My legs still feel great!  I really like the non-pressure of pacing, but still getting to experience the race.  Great job Tim!! 

TT:  44:30

Hubby is gone at scout camp, so I ran on the home TM again.  2 mile warm up - 2 mile MP (8:27-8:10) 1 mile cool down.  Legs felt great

One set before run and one set after run:

walking lunges

single leg hamstring lift

side to side lunges

squats

jump squats on Bosu

calf raises

seated fly

lying butterfly

skull crushers

overhead press

row

front raise

cherry pickers

scissors

bicycle

Stretch and foam roll

This is a lower mileage week, but I really want to get in some good strength training.

2 mile warm up to track

2x

5 bleacher sprints

5 high knees down

100 m walking lunges/side to side lunges

5 box jumps up bleachers

5 side step downs

100 m side to side lunges/backward lunges

1 mile cool down

I'd like to think of myself as somewhat of an inshape person...but this kicked my trashed.  It was very much outside my comfort zone and my breathing/heartrate was crazy high.  It was definitely a good workout.

AM/:  1 mile at running camp plus lots of drills.  Capture the flag too!

Life got in the way  and I took my day off on today instead of Thursday.  Between sewing trek clothes, creating grumpies because of the hea,t and trying to survive with all the kids home....I just need to be flexible.

TT:  1:32:19

AP:  8:40

MCT

9:29, 9:25, 9:09, 9:03, 8:49, 8:29, 8:27, 8:19, 7:57, 7:50, 5:17

Easy run on the canal.  I'm not a fan of the heat even though I ran early.  Ughhhh....  My buns are still quite sore from my track bleacher session on Tuesday.  I think I need to do it more often.

AM2:

I usually run with the really young girls and just try to keep them running.  But I was able to throw in a lap with the older boys.  Next time, I'm going to run with the big boys.  They are getting too lazy.  We lost at capture the flag.  I'm not a very good guard.

AP:  9:22

Easy shakeout run on the home TM.  I slept until 8:00am...it's amazing what 10 hours of sleep can do for a gal!

1 set of the following:

30 sit ups

20 bicycles

30 toe touches

20 reverse crunches

15 R/L side plank lift

30 crunches

40 russian twists

30 bicycles

15 oblique v-up

20 reverse crunches

15 oblique v-up

10 leg lifts

Long stretch and foam roll

TT: 1:29:00

AP: 8:54

Hubby was gone again at scout camp (trying not to murmur), so another run on the home TM. 10 miles with a 4 mile MP tempo. I started the tempo at 8:27 and finished at 8:00. I stopped after mile 2 of the tempo for a second to get a drink and wipe my sweaty face. Hard, but definitely doable.

1 set of the following:

30 sit ups

20 bicycles

30 toe touches

20 reverse crunches

15 R/L side plank lift

30 crunches

40 russian twists

30 bicycles

15 oblique v-up

20 reverse crunches

15 oblique v-up

10 leg lifts

2x

Overhead press

Butterfly

Skull crusher

Seated row

Seated fly

Butterfly

Front raise

5 box jumps onto the bench (I've been reallllllllly nervous about doing these)

Stretch and foam roll

So long rest week....see you again in 2 weeks

TT:  1:47:03

AP:  8:55

MCT

I headed out at dark thirty this morning and I'm feeling very tired.  My Garmin had a hard time connecting to the satelite, so my splits were slightly off.  Thankfully, I know the distance and could use the timer function.

I felt alright on the run.  I didn't push as hard coming back like I usually do.  I'm doing a hill session tomorrow and wanted to save something for tomorrow.  

This is birthday celebration week - my triplets are turning 10.  We party all week long. And we are going on a small trip for the 4th of July.  I'm nervous about getting all my runs in.  It will happen, but its going to be tricky.  

This is also going to be a 50 mile week for me.  During my last training cycle, I only hit 50+ miles twice.  But from now until my fall marathong, I hope to hit 50+ miles 6 times.  I hope my body can handle it.  I'm really making an effort to stay on top of my vitamins and healthy food.

Stretch and foam roll.  Ice and TENS unit on my right inside shin.