I Can Do Hard Things

TT:  1:55:10//AP:  8:53//HR:  158 - 43 degrees

We had a really hard family day yesterday, so I am mentally and physically exhausted. Plus Georgia asked me to take her to the 5:00am leg class at Kyle's and I can't say now when my kids want to hang out.  But I did say NO to next week.

I'm really pleased at that last 8:00mm during the last mile of the last 3 mile tempo (it was just out of the canyon up that big hill on the golf course).  I also hit the lap button during the last .5 sprint so it broke up the time.  I probably walked too much during those .25 mile recoveries.

My legs are toast.  I'm a bit worried about doing another big workout on Monday.  Depending on how I feel, we may need to push it to Tuesday.

Another deposit into the speed bank account.

1. Warm up

   2.00 mi @ 09:41-11:04 min/mi (9:17, 9:12)

2. Active

   3.00 mi @ 08:09-09:07 min/mi (8:30, 8:09, 8:08)

3. Recovery

   0.50 mi @ 09:41-11:04 min/mi

4. Active

   3.00 mi @ 08:09-09:07 min/mi (7:54, 7:40, 8:01)

5. Recovery

   0.50 mi @ 09:41-11:04 min/mi

6. Repeat 4 times

   1. Hard

      0.50 mi @ 07:45-08:09 min/mi (7:57, 7:44, 7:31, 7:28)

   2. Easy

      0.25 mi @ 09:41-11:55 min/mi

7. Cool Down

   1.00 mi @ 09:41-11:04 min/mi (10:55)

TT:  35:11. AP:  12:48

Walk/run

TT: 1:12. AP:  9:44. HR:  159 - 63 degrees - I shouldn't have done this workout.  I should have waited a day.  ITB totally flared up.  Feeling sad and grumpy  

1. Warm up

   1.00 mi @ 10:20-11:55 min/mi (10:17)

2. Repeat 2 times

   1. Hard

      0.50 mi @ 07:45-08:09 min/mi (7:50, 7:51)

   2. Easy

      0.25 mi @ 10:20-11:55 min/mi
      Zone 1

3. Repeat 1 times

   1. Hard

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

   2. Easy

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

4. Repeat 2 times

   1. Hard

      0.50 mi @ 07:45-08:09 min/mi (7:53, 7:43)

   2. Easy

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

5. Repeat 1 times

   1. Hard

      1.00 mi @ 07:54-09:07 min/mi (7:50)

   2. Easy

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

6. Cool Down

   1.00 mi @ 09:41-11:55 min/mi (12:13)

Bike 14 miles - 1:04 - 13.3 - HR:  130

Lift lower leg

ITB still bugging

MCT - 70 degrees - ITB slightly better, but decided not to do the workout.

TT:  1:13//AP:  10:31//HR:  149

Carter got his mission call to Hamilton New Zealand

TT:  2:23:55//AP:  9:24//HR: 163 - 68 degrees - 90 minute massage yesterday

Michelle reached out about running together today!  I was nervous about being too slow for her…..she was nice enough to go my pokey pace.

I knew today wouldn’t be as fast as last week since we didn’t go down the canyon, but the effort was there.

I had a hard time seeing the paces on my watch (old lady eyes).  Maybe could have gone a bit faster.

Time to recover…recover…recover!!!!

Side note:  I ran a 7:30 mile during mile 13 today.  My fastest mile during my April time trial was a 7:40.  Boom!

1. Warm up

   3.00 mi @ 09:41-11:04 min/mi (9:55, 10:14, 10:01)

2. Ramp up in 4 steps

   1. 3.00 mi @ 09:07-10:20 min/mi (9:12, 9:25, 9:12)

   2. 3.00 mi @ 08:37-09:41 min/mi (9:04, 8:50, 8:48)

   3. 3.00 mi @ 08:09-09:07 min/mi (8:48, 8:48, 8:30)

   4. 1.00 mi @ 07:45-08:09 min/mi (7:32)

3. Cool Down

   2.00 mi @ 09:41-11:04 min/mi (10:53, 11:28)

Out/back on 300 N - 54 degrees

TT:  59:56//AP:  11:11/HR:  132

MCT - 52 degrees - lifted legs before run

TT:1:01:48//AP: 9:13//HR:  167

1. Warm up

   10 min @ 09:41-12:55 min/mi (10:08)

2. Repeat 4 times

   1. Hard

      5 min @ 08:09-09:07 min/mi (8:14, 7:56, 7:45, 7:31)

   2. Easy

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

3. Cool Down

   10 min @ 09:41-11:04 min/mi (10:20, 9:27)

64 degrees

TT:  32:41//AP:  12:03//HR:  121

MCT loop - 61 degrees - tried to keep this easy.  Hammie bugging

TT:  53:16//AP:  10:08//HR:  149

1. Warm up

   1.00 mi @ 10:20-12:55 min/mi (10:54)

2. Repeat 4 times

   1. Hard

      0.50 mi @ 08:37-09:41 min/mi (9:26, 9:14, 9:16, 9:09)

   2. Easy

      0.25 mi @ 10:20-12:55 min/mi

3. Cool Down

   1.00 mi @ 09:41-11:55 min/mi (10:34)

Alpine drinking fountain - 100 E with Michelle - 54 degrees - major rain last night so lots of big puddles

Glute activation - TT:  1:50//AP:  9:20//HR:  163

1. Warm up

   6.00 mi @ 09:41-11:04 min/mi (10:08, 9:33, 9:23, 9:40, 9:38, 9:21)

2. Active

   2.00 mi @ 08:09-09:07 min/mi (8:28, 7:38)
3. 4.00 mi @ 09:41-11:04 min/mi (9:14, 9:29, 9:34, 9:56)

TT:  33:17. AP:  12:12 HR:  119

54 degrees

TT:  50:39//AP:  9:34//HR:  155 - 55 degrees - Discovery Park to Melissa's street

Lift legs before run

1. Warm up

   15 min @ 09:41-12:55 min/mi (10:15, 9:54)

2. Active

   10 min @ 09:41-10:20 min/mi (9:16, 9:17)

3. Active

   10 min @ 08:09-09:07 min/mi (8:06, 7:40)

4. Cool Down

   10 min @ 09:41-12:55 min/mi  (10:34, 10:22)

TT:  48:49//AP:  9:46//HR:  153--61 degrees Discovery Park to Melissa's street.  Leg lifting before.

1. Warm up

   1.00 mi @ 10:20-12:55 min/mi (10:19)

2. Repeat 6 times

   1. Hard

      0.25 mi @ 08:37-09:41 min/mi (2:07,2:05, 2:03, 1:59, 2:05, 2:00)

   2. Easy

      0.25 mi @ 10:20-14:05 min/mi

3. Cool Down

   1.00 mi @ 09:41-11:55 min/mi (10:23)

MCT loop with Michelle - 46 degrees.  I should've brought gloves.  It was so dark and hard to see the numbers on my watch.

TT:  1:17. AP:  9:21. HR: 165

1. Warm up

   3.00 mi @ 09:41-11:04 min/mi (9:52, 9:21, 9:03)

2. Repeat 4 times

   1. Hard

      0.50 mi @ 08:09-09:07 min/mi (8:32, 8:11, 8:13, 7:51)

   2. Easy

      0.25 mi @ 09:07-11:04 min/mi

3. Cool Down

   2.00 mi @ 09:41-11:04 min/mi (9:52, 9:21)

Walk with dog

TT:  33:45 AP:11:02 HR:  139

TT:  32:09 AP: 10:09 HR: 151

TT:  19:42 AP: 10:05 HR: 147