I Can Do Hard Things

Quick warm up on bike.

3x

10 ball squat with weights

10 ball lunge with weights

10 side to side lunge with weight

10 single leg hamstring lift

20 push ups

60 sec plank

LLL

50 calf raises

10 overhead press

10 butterflies

10 skull crushers

Stretch and foam roll

My baby turned 6 today. We had party and birthday stuff all day. Designated rest day.

Met the Lamp Post Ladies this morning. Ughhhh....it was so early and I was tired!

They were cookin' this morning and I stayed on their skirt tails the whole way. I was always 2 steps behind them. I had a hard time hearing parts of the conversation. No way I could talk either....I was breathing too hard. My legs felt very heavy....probably from al the lifting on Thursday

AP: 8:50

TT: 1:28:30

Splits: 9:25 (temple hill), 8:58, 8:44, 8:42, 8:50, 8:52, 8:52, 8:40, 8:42, 8:30

Route: Murdock canal loop. Last 3 miles I was alone. Ankle has been a bit achy.

Stretch and foam roll.

Worked in my garden and yard for several hours while it was still cool. All my veggies are coming in full force. Especially the potatoes......yum! We are going to eat well the next few nights!

I felt extremely creaky and stiff this morning.  And my ankle was very sore.  I did a long stretching session.  I scraped my ankle after and then iced it.

I've lost 5 lbs since 7/21.  Small victories. 

3 very slow, heavy and creaky miles on my home TM.  I need to get all the cobwebs out of my legs.  

3x

10 ball squats with weights

10 ball lunges with weights

10 side to side lunges with weights

10 Bosu push ups

16 plank rows

B6

15 supermans

LLL

30/leg calf raises

Stretch and foam roll.

If my kids clean their rooms (as in deep clean), we get to go school shopping this afternoon.  Both are a lot of work. 

4 miles on the home TM.  I did 1 mile of pick ups. 

2 laps around the baseball field barefoot

3x

LLL

50 calf raises

B6

10 overhead press

10 butterflies

20 dips

Stretch and foam roll 

I usually love running with the lamp post ladies on Wednesdays, but todayI was riding the slow boat!  I was struggling from the get go and was consistently 5-10 seconds behind them.  I was breathing extremely hard and felt the run was "race" hard.  

I know they don't care if I'm slow, but I felt dumb.  I should be excited that I had a 2 min PR on this course.  But I'm not because I was so far behind them.  I realize that I am not training for a marathon right now and aren't running the miles they are.  

Also, I slept SO horrible last night.  I had a dream that my babysitter cancelled while I was suppose to take all the Activity Day Girls to camp.  So I was up checking my phone to see if she really did cancel! 

TT:  1:12:00

AP:  8:48

Course:  Murdock Canal

9:11, 9:06, 8:43, 8:41, 8:47, 8:23, 8:45, 8:21, 2:00 

I spent all afternoon/evening at Day Camp with my two big girls.  We had a total of 14 girls.  That is a lot of girls! 

I had every intention of biking and lifting today.  But after yesterdays "no sleep", I decided to sleep in.  

I spent a long time stretching, scraping my lower legs, foam rolling and icing.  Hoping to mentally recovery from yesterday's craptastic run. 

I had a redeeming run this morning. Finally....a good one. I told my husband as I was laying on the front lawn that I just need a good one every once in awhile. Just to keep the flame lit!

I decided to do my long run alone and on Friday. That way I could run my own pace to see what kind of shape I'm in for Hobble Creek. And then I could do a short run and lift tomorrow.

I started semi-slow and just ran. It was really dark and there were a lot of stars out. So beautiful!

I felt so amazing those first 6 miles. My pace kept getting faster and faster and it didn't feel hard. I took a GU at the turn around point. I also stopped at the bathroom at mile 7 to refill my water bottles and wash my face. I had a hard time getting back into the same groove. But I finally found it again.

As I was feeling good, I really wanted to make a push to the end of the trail. I would then have 1.5 miles home. Good push the last mile too.

I laid on my front lawn and watched the sun finish rising. I showered and crawled back into bed for a nap before my kids got up. BUT the darn neighborhood kids started ringing my doorbell shortly thereafter. I lowered the boom and said NO door bell ringing until after 10am! Geesh....

TT: 1:44:23

AP: 8:45

Splits:

9:52, 9:25, 9:06, 8:51, 8:49, 8:35

8:42, 8:34, 8:43 (1:11- today's 8 mile time---1:12 - Wednesday's 8 mile time), 8:13, 8:23, 7:04

3x

10 ball squats with weights

10 ball lunges with weights

10 side to side lunges with weights

50 calf raises

LLL

B6

2x

Star planks

Supermans

Stability ball roll out on forearms

Feet on Ball in plank-shoulder taps

3 easy, watch less miles. 2 laps around baseball fields barefoot

Massage

3.8 miles solo

AP:  8:25

TT:  32:02

Splits:  9:27 (mile long hill), 8:35, 8:01, 5:57 

Ummmm....I'm not not sure why I was so speedy this morning, but I was. I couldn't believe how good and strong I felt! Yippee!!!

2.2 miles with my son Carter. He really wants to run the ward 5k in a few weeks and has been pestering me to take him running. I surely won't say no to that!! We ran to the high school and watched football practice for a few minutes, then ran home. I love running. With him!

AP: 9:30

TT:  51:54 - Up to canal and back

AP:  8:41

Splits:  9:26, 9:09, 8:55, 8:47, 8:11, 7:23 

I was really hoping for a slow and easy run after yesterday's harder run.  But when I got to my turn around point, I felt really good and didn't realize how fast I was going.  

Quick stretch and foam roll

We spent all day at Lagoon. 

I feel like I've been hit by a semi-truck!  Lagoon totally wiped me out yesterday.  All day in the hot sun!  I didn't go on a ton of rides because I get motion sickness.  So thankfully I didn't have a migraine headache and nausea!  I ate so much junk yesterday and didn't get a lot of sleep!

I was feeling hammered when I woke up this morning.  So I did 5 very easy mile on my home TM at 6.0mph.  It took a few miles to shake everything out.  I wore my Kinvaras yesterday on the run and I noticed my achilles and the outside of my ankle are a bit swollen and achy this morning.  Hmmmm....interesting.

I'm taking the next 2 days off as a taper for Hobble Creek.  Hopefully the swelling will go away with the rest.

Stretch, foam roll and scraping. 

Planned taper - rest day.

Ankle is totally swollen.  I've been icing all day long.  It almost looks like a sprained ankle, but I don't remember spraining it???  

Another taper day - rest day.

I was starting to stress out a bit because my ankle was still totally swollen.  My PT was able to get me in.  They did estim, ultrasound and soft tissue work.  Then the PT did some manipulations on it.  The swelling went down a ton and it definitely felt better.  He said I could run on Friday.

I have no idea what I did to cause the swelling. 

Hobble Creek Half Marathon Splits
		2011	2012	2013
	TT	1:45:20	1:43:02	1:43:53
	AP	8:08	7:56	7:56
	1	8:03	8:07	8:03
	2	7:54	7:57	7:40
	Water-3	7:56	7:50	7:41
	4	7:29	7:46	7:37
	5	7:50	7:48	7:40
Rollers	Water - 6	7:48	7:43	7:38
Rollers - Trail Starts	7	8:12	7:52	8:02
Sun comes out	Water - 8	8:18	7:45	7:38
Big hill	9	8:00	7:45	7:56
Neighborhood	Water - 10	8:34	8:08	8:42
	Water - 11	8:26	8:13	8:33
	12	8:30	8:18	8:49
	13	8:05	7:44	7:50

I had mixed feelings about going into this race.  My mileage hasn't been huge, but it has been faster.  So I wasn't sure how that was going to play out.

Mile recaps:

1 - So darn congested.  I followed a girl for the first mile that would barge right through people.  I just coasted right in behind her.  I noticed a girl from the gym.  She gave me a shout out and took off.

3 - Caught up to gym girl (I didn't stop for water and she did).  I asked her what time she was going for today - low 1:40's.  I decided I wanted to hang with her for as long as I could.  She was very chatty with her friend and I didn't utter a word (working too hard).

4,5,6 - Hung with gym girl wondering when I was going to blow up.  Gu at mile 6.

7 - There is a big hill here and I was feeling strong going up it.  I left gym girl.  Sad - she was pushing me hard.

9 - I noticed a girl from my ward at the bottom of the hill.  I didn't feel very social or talkative, so I tried to blow right by.  But she hollered out to be and tried to hang with me.  Nothing against her but I was barely hanging on and didn't to talk or try to race her. I was getting thirsty at this point.  Being thirsty is never a good thing.  The sun was BLAZING hot and I was starting to get tired.

10 - The wheels came off and I didn't have another gear.  I walked through the water stop and drank 3 cups of water.  Then I felt pukey.  My legs were getting heavy and I knew my lack of long runs was starting to catch up to me.

11 - Walked through another water stop.  Really starting to struggle physically and mentally.

12 - It took forever for this mile marker to appear.  I had hit the wall and was losing steam.  Still hanging on with ward girl.  I really didn't want her to beat me.  

13 - I saw my son waiting to run with me.  LOVE IT that he wanted to do that, but only ran until where my family was standing.  Next year I'm going to tell him to finish with me.  My legs were so done.  I felt the vomit coming.  I had a very small kick.  I had to sit in the race chute for awhile to make sure I didn't vomit.  I knew I had ran my limit if I had a case of the pukes.

So overall thoughts:

1.  Pleased with my time considering my lack of long runs and speed workouts.

2.  Displeased with my last 3 miles.  My wheels fell off the wagon and I couldn't recover.  I'm not sure if I had gone a little slower on the downhill miles if it would have made a difference. 

3.  Ankle held up alright, but is swollen again.  I stood in the ice bath after the race and have been icing all day.  I think I need to have a lower mileage week next week.  I still had another week until rest, but I think I need to give this ankle a chance to heal and reduce the swelling. 

4.  They need to start this race 1 hour earlier.  It was too hot. 

I'm very sore and tired. So glad it is over!

Rest/Cross Training week

Man alive am I still SO very sore from Saturday.  My back, abs, arms and of course my legs!!!   That race chewed me up and spit me out!

45 minutes on the spin bike.

LONG stretching and foam rolling session.

Scraped and massaged my lower legs.  Ice

Maybe tomorrow I'll try to add an arm and ab workout in addition to the bike.  

15 minute warm up on bike

3x

10/side   Bosu push ups 

15 Supermans

B6

50 Calf Raises

10 Overhead Press

10 Butterflies

10 Skull Crushers

Quick stretch

Ankle is still swollen and tender to the touch.  Lots of ice and massage yesterday.

School starts today.  Hooray!!!!! 

3 easy miles on the home TM - 6.0mph.

3x

B6

50 Calf Raises

LLL

30 Donkey Kicks

2x (ran out of time for the last set)

20 push ups

10 v-ups with ball

20 dips 

Quick stretch 

I'm definitely feeling a lot better after Saturday's race.  Still a bit of fatigued in the legs.  Ankle swelling has gone down.  Almost back to normal.  Still aches a bit.  Lots of scraping, soft tissue work, ROM exercises and ice.  I'm hoping the short run was alright. 

4 easy miles on the home TM. Quick 1 rep of calf raises, LLL and B6.

Stretch

Ankle swelling is pretty much gone. And it felt 75% normal on the run. I guess it just needed a rest week.

Fun filled day of making freezer meals with my neighbor. 12 meals in all for each of us and an apple pie for the ward rodeo tomorrow. I would like to make a few more batches of banana bread and chocolate protein muffins.

TT:  27:26

AP:  9:03

Splits:  8:41, 9:11, 9:18

My son had been bugging me to run  our ward 5k for several weeks and I was thrilled to be able to pace him!  I told him to be careful of the boys that take off too fast.  Sure enough when the gun went off,  those big boys took off like lightening.  Carter started to follow suit and I told him to slow down a little.

He only stopped for 2 walking steps to take a drink of water at mile 1.5.  But he ran the whole way!!  He even passed those big boys.  Ha!

 At mile 2, I could tell he was getting tired.  So I told him to focus on short goals....make it to the stop light...make it to the church...make it to the turn, etc.  Finally with 200 M to go, I told to sprint to the finish.  

He had a big crowd cheering for him and since he was the first primary kid to come in, they even had a tape for him to run through.  But he rolled underneath it.  Guess I need to teach him race etiquette.  

None of my own running accomplishments can compare to those of my children.  Good day!

Up LP HWY to rest home

TT: 44:08

AP:  8:50

9:43, 9:13, 8:46, 8:16, 8:08

My first "real" running after Hobble Creek and I felt a bit creaky!  I thought I would give myself time to warm up and then push the last 2 miles.  I saw Kellie along the way....thank goodness I'm running with her later this week!

3x

20 push ups

15 superman

50 calf raises

20 dips

B6

10 squats

Up LP Hwy

4 slow recovery miles - I can start to see a few of the leaves changing in the mountains!  I love fall!

Ankle was quite achy today.

3x

10 ball lunges

60/60/60 planks

10 rows

10 flys

LLL

Ankle stability exercises

My baby is going to kindergarten today and I'm feeling sad.

Murdock Canal Loop

TT:  1:09:00

AP:  8:28

8:48, 8:35, 8:25, 8:17, 8:17, 8:29, 8:27, 8:18

I met the Lamp Post Ladies so very early this morning.  It felt so dark!  I decided not to wear water belt.  I had to stop more often at the drinking fountains, but was glad with my decision.  

We had a great run and I was finally able to keep up with them.  I didn't do a lot of talking because I was working hard, but I could hang on.

My ankle felt so much better this morning.  Last night I did a lot of scraping, soft tissue work, ABC's and a few stability poses.  I'm doing it again tonight too!

Rest Day....kinda

I just finished painting my daughter's room.  Then I painted all the doors upstairs and half of the doors downstairs.  I have paint flecs in my hair.

AP:  8:35

9:02, 8:50, 8:26, 8:15

Rec Center - out and back

My garmin kept starting and stopping, so it only recorded 4 miles of the run.  Thankfully, I know the 5 mile turn around point.

I haven't run this route for awhile.  I forget how tilted the road is and how one leg drops down.  Totally bugs.  But I felt good and decided to push the last 2 miles.

2 laps around the baseball field barefoot.

I had planned on lifting, but I was super tired.  So I took my iron pill and crawled back into bed for 30 minutes.

Now I need to paint my pantry and touch up my mainfloor baseboards.  Getting all my projects done!

Murdock Canal Loop

TT:  1:14:00

AP:  9:03

9:25, 9:00, 9:00, 8:44, 8:56, 9:08, 9:16, 8:23, 3:02

I met Kellie under the lamp post this morning....I was so darn tired.  We didn't go as fast this morning and it was nice to be able to talk the majority of the way.  Kellie turned around at mile 5 and I continued on my own.

Ankle was a bit achy, but I'm going to do my helpful yoga poses and will scrap it tomorrow.

3x

10 ball squats with weights

10 ball lunges with weights

10 side to side lunges with weights

10/side single leg hamstring lift

I went to part of the AFXC meet this morning.  One of my YW won!  It brought back a lot of memories.  Then I went to Swiss Days....so blasted hot!