I Can Do Hard Things

3 slow poke miles on my home TM.  Thankfully, I got done just as our power went out.  My triplets turn 9 tomorrow and we have a tendency to party all week.  So this is going to be a lighter workout week so I can enjoy the festivities.

Stretch and foam roll 

Absolutely no running and a pure treat indulgence kind of day! My babies (triplets) turned 9 today and I needed to devote the day to them. And it is a rest week. So all worked out.

I'm not very good at planning executing birthday parties. So I offered my kids a $100 in lieu of a party. My son took the offer, but my girls wanted a party. So we had a tea party at Thanksgiving Point. Lots of squirly girls!

After the party, we went shopping because their birthday money was burning a hole in their pocket!

Fun day !

A super slow 3 miles before we headed out on our family vacation. We are heading up to Lewiston, Utah to celebrate the holiday with my husband's extended family. They own a dairy farm and have lots of farm toys. They call it Grandpa's Hideaway. It is going to be awesome!

AP: 8:40

8:35, 8:44, 8:45, 8:47, 8:37, 5:47

We planned to run this race with members of Tim's extended family. I was a bit nervous to be racing against family. I know I should run my own race and not worry about others' opinion, but I was stressing I was going to look dumb.

It was raining on the way to the race and made it very humid. I realized the race was going to be small, but it was really small - 34 people in the 10k! And the mile markers were WAY off and the course was short AND no water.

After a mile or two, I got over my sorry self and knew that I physically couldn't run faster. So I ran my best. I ran the first 3.5 miles with some guy from Spanish Fork. He was extremely chatty and I was running too hard to chat. But he did help me keep a faster pace. I dropped him with 1 mile-ish to go. I was definitely in puke mode.

The best part of the morning was hearing my son ran the mile race in 7:56 and placed 5th in his age group. This is a huge improvement over last year. He would always start out too fast and crash. I was proud of him for running smart and fast!

We spent the day riding 4 wheelers, going on a 400 yd slip and slide, playing with BB guns and bow and arrows, swimming in the pond, riding zip lines and getting really dirty. Everyone is tired!

Quick 3 miles on the hotel TM. We are heading home today! We've had so much fun playing, but it will be nice to do some laundry, eat healthy and not have to sleep with a wiggly kid! Hooray for vacations and getting back to the normal routine next week!

Welcome back to reality!  No more vacation and leisure eating/working out!

At home gym

1 mile warm up - 6.0 mph

1 min hard/2 min easy - hards were 7.0, 7.5, 8.0 mph - easys were 6.5 (I did this for 3.5 miles)

.5 cool down at 6.5mph

I had a really hard time cooling down.  I was extremely hot and extra sweaty.  But I really wanted to get my lifting in, so I took more time in between each set.  Kinda dizzy.

3x

10 ball squats with weight

10 ball lunges with weight

10 side to side lunge with weight

10 single let hamstring lift

10 rows

10 flys

10 skull crushers

Long foam rolling session.  THEN I made my kids workout in the yard.  And they had to do a lot.  Because I am not their maid, groundskeeper or sherpa.  

Blessed is the mother who can teach their children yard work without swearing. 

5 miles this morning on the home TM.  Up and down with the speeds again this morning.  Not as many as yesterday.

While my kids were at running camp, I did the following:

3x

50 crunches

20 push ups

60/60/60 planks

LLL

Walking lunges 

5 miles on the home TM. Slow and easy.

3x

10 ball squats with weights

10 ball lunges with weights

10 side to side lunges with weights and an overhead press

10 push ups

Foam roll

I had to get up super early to get my son off this morning.  Then I crawled back into bed and had a hard time getting moving a second time!!!  Thank goodness it was a cross training day!!

15 minutes on the bike to warm up (I wanted longer, but I knew I had to be done at a certain time)

3x

15 overhead press

15 butterflies

20 skull crushers

10 one arm push up on Bosu

30 donkey kicks

15 supermans on Bosu

40 russian twists with weight

20 dips

LLL

foam roll 

1 mile warm up at 6.0 mph

3.75 miles - switching speeds - 1 min hard, 2 min easy

Hards at 7.0, 7.5, 8.0, 8.5 - up and down the latter

Easy at 6.5

This is getting easier every time I do it.

Cooled down the last .25

I'm so loving this cooler-rainy weather! I'm not a heat person! And I'm loving that my hubby is coming home from the 50 miler a day early!!!

It took awhile for my Garmin to connect to the satellite this morning so I was off about .4 miles

I met the lamp post ladies and had my hiney kicked this morning.  I felt like I was huffing and puffing and could hardly keep up for the 2.5 miles I ran with them (they were doing 20 miles).  Kinda hurt my ego, but I keep running with them in hope they will make me faster.

49:29

AP:  9:09

9:22, 9:01, 9:06, 9:14, 8:33

I had planned on coming home to lift weights, but I was so darn tired.  So I showered and crawled back into bed and slept for 3 HOURS.  Ohhhhh...did I feel better!  Then I worked in my garden and picked oodles of raspberries.  But those bushes sure tear up my arms.  Still sad I didn't get my lifting in. 

Down farm hill road 

AP: 8:38

TT:  45:19

1 mile warm up - 9:45 (up temple hill)

3 mile tempo/progression -   8:56, 8:25, 7:37,

1.25 mile cool down - 8:28, 2:07 

The warm up and mile 2 were the hardest.  I think I just take a really long time to warm up and get moving.  But I feel like the effort matched the times.  Just keep working at it.

3x

10 ball squats with weights

10 ball lunge with weights

10 side to side lunge with overhead press - weights

10 single leg hamstring lift

10 row

10 fly

20 dips

Stretch and foam roll 

3 easy home TM miles. I'm extremely sore from all the lifting last week and this week. Hurts so good!

2 x

10 single arm push up on Bosu

15 supermans on Bosu

10 overhead press

10 butterflies

20 dips

Quick foam roll.

Off to running cap and swim lessons. My kids had better be tired by tonight :)

TT:  1:14:04

AP:  8:59

9:36, 9:03, 8:57, 8:57, 8:52, 8:31, 8:58, 8:51, 2:13

I met Kellie under the lamp post this morning.  I slept so horrible last night.  It was hot and I kept stressing that I was going to miss my alarm.  I really was dragging those first few miles and feeling a bit grumpy because of the humidity, but then I got over all my woes and just enjoyed the run.

I love running with somebody because I always run faster.  I was looking through last years AP for my non-speed workouts.  They were all in the 9:20-9:30/MM.  It made me feel better about my AP this year.  

I didn't stretch when I got home....I was so darn tired.  I quickly showered and took a 2 hour nap until my kids got up. 

I have been lifting and biking on my Thursday/cross training days.  But I've been wiped out the past few days, so I decided to just sleep.  Good call.

I've started taking my iron and vitamins again.  I really need to focus on getting to bed earlier.  With my kids staying up later, its been hard to get to bed at a decent time.

AND I believe all the lifting/strength training I've been doing has added to the tired factor.  Gotta be smart. 

5 miles on the home TM.  Long stretch and foam roll.  I had my ankle scrapped again last night and it already feels better.  YEAH!!

Off to a wedding for the day....it's too hot for a wedding! 

WARNING...PROUD MOMMA MOMENT!!!!

My kids have been going to running camp all summer and decided they wanted to race the American Fork Steel Days 1/2 mile fun run!  Heck ya!!!

I'm so proud of each of them!  They all improved in different ways and had fun doing it!

Pre-race picture 

Starting line 

Carter (red shirt - # 332) - I yelled at him to sprint to the finish because he was in a cluster of boys about his age.  He placed 6th and was within 1 second of 4th/5th place.  He was disappointed he didn't get top 5 or the trophy.  His time was 3:52.

Annie (red shirt - #334) - I love her form! Time 4:02 

Abby (red shirt - #333) - She just loves to have F.U.N.!  Her time was 4:23. 

 Annie and her 2nd place trophy!

We were at the wedding till late last night and had NO desire to get up before the race festivities.  After the race and parade, I headed home to workout.  

1 mile warm up at 6.2 mph

3 miles of 1 min hard - 2 min easy - started hards at 7.0 - 7.5 - 8.0 - 8.5 - 8.0 - 7.5 - 7.0.  Easy was at 6.5.

.5 mile cool down

3x

10 ball squats with weights

10 ball lunges with weights 

10 side to side lunges with weight

10 bosu ball push ups

10 overhead press

10 butterfly

20 dips

Stretch and foam roll.  Then an hour long nap. 

I've been babysitting my 2 nieces and couldn't workout this morning. Having a 2 year old in the house makes life tricky. So I worked out this evening. It was on my mind all day - I just wanted to get the workout over with.

I get to bump up my mileage a bit this week...yeah!!!

4 sweaty miles on my home TM - I bumped up the speed durning the last mile.

3x

10 ball squats with weights

10 ball lunges with weights

10 side to side lunges with weights

10 single leg hamstring lift

15 supermans on Bosu

20 dips

LLL

Stretch and foam roll.

Early morning workout at home before running camp and swim lessons.

1 mile warm at 6.3mph

1.75 miles - speed ladder (1min hard, 2 min easy)

.25 mile cool down

2x core workout

20 push ups

60/60/60 plank

LLL

Quick stretch and foam roll

TT:  1:18:21

AP:  9:38

10:14, 9:44, 9:34, 9:34, 9:34, 9:25, 9:38, 9:20, 2:15 

I was suppose to meet Kellie under the lamp post this morning, but she didn't show.  That mentally threw me for a loop.  I didn't have my ipod and I didn't want to run all the way home to get it.

I mentally struggled the whole way. Last time I did this run, I was 4 minutes faster.  I was so slow today. My legs were heavy and I had no music to drowned out the "poor me" thoughts.  

But I did it and it is over.  Time to move on.

Cross training day.

20 minutes on the bike

3x

10 ball squats with weight

10 ball lunges with weight

10 side to side lunges with weight

LLL

10 Bosu ball push ups

15 supermans

40 russian twists

10 overhead press

10 butterflies

10 skull crushers

Stretch and foam roll. 

My Garmin took almost 2 miles to find the satellite this morning. Then when it did connect, it kept losing it. Ughhhh.. So I ended up using the 3.5 miles as a very slow, uphill warm up. Then I reset my watch and did a 3 mile aided tempo. And a .5 mile cool down.

It was a bit cooler this morning with a slight breeze...much more tolerable than the mugginess we've had.

Tempo TT: 28:40

AP:  8:16

Splits. 8:36, 8:23, 8:02, 3:37 

Up to Lone Peak Hwy

TT:1:06:53

AP:  9:02

Splits:  9:55, 9:37, 9:26, 8:59, 8:56, 8:27, 8:22, 3:07 

Route:  Timp Hwy 

My SIL Mandy was running the Timp Half this morning.  My kids and I made lots of signs and posted them all the course.  Super fun.  

I knew I could meet her in two different places along the course this morning during my run.  I ran the same route as yesterday and just took a small detour to watch Mandy.  I was really nervous that I would miss her, but ended up having PLENTY of time.  

I saw her first at the aide station around mile 9.  I REALLY REALLY REALLY cheering for people when they run.  I always love it when I race to have people cheer for me.  So I was loud and cheered for everyone.  It was great! And I got to see lots of friends along the way.

I finally saw her come and gave her a big shout out.  Then ran to my next meeting point - around mile 12.  I couldn't believe the RD didn't have police stop traffic across No County Blvd.  HELLO....that is a really big intersection and these poor runners were dodging cars.  

Saw Mandy again and I could tell she was getting tired.  Ohhhh...I know that feeling too well.  I bid her farewell and finished my run.

Honestly, I think I like cheering better than running.  I had so much fun this morning.  

Stretch and foam roll 

Easy recovery week....yahooo.....

45 minutes on the spin bike

I decided to mix up my strength training today and only work on core:

LLL

60 sec plank on ball - decline

B6

50 crunches

60 sec wall sit

40 russian twists

20 lying leg raises

50 bicycle crunches

30 mountian climbers

60 sec plank on ball - decline

LLL

20 flutter kicks

15 v-ups on bench

15 push ups

40 russian twists

60 sec wall sit

50 oblique crunches

30 mountain climbers

40 russian twists

15 push ups

30 bicycle crunches

LLL

20 bird-dog

30 donkey kicks

60 sec hands on ball plank

Long stretch and foam roll 

Slow...slow recovery running today.  I love it!

3 easy miles on the home TM.

3x

10 ball squats with weights

10 ball lunges with weights 

10 side to side lunges with weights

quick stretch and foam roll

I grew potatoes in my garden for the first time.  We picked our first bunch last night and baked them with a fresh onion from the garden.  Oh my....that was the finest bunch of potatoes I've ever tasted.  Go gardens!

All the lamp post ladies were there! Yeah! It had been awhile since we were all together. Since I am on a rest week, I only wanted to do 5 miles. True to form, those ladies were fast! We had great conversation.

AP: 8:40