I Can Do Hard Things

Canal out and back

TT: 54:30

AP: 9:00. My Garmin wouldn't connect to the satellite, so I have a total time, but no splits. It was definitely a negative split run!

I am a HUGE Halloweem grinch. I'm not sure why, but it is so much work and money for one day. I spend all day running around to class parties, parade and to various trick or treating spots. I was extra grinchy this year too. AND I always get sick too, including a witchy voice.

Today was my best run all week. My feet and knee felt a lot better. Plus, I slept great last night. Lots of snot rockets along the way, but it felt good to clear everything out. TMI??

Walking lunges for 3 houses

60/60/60 planks

LLL

Stretching

Canal - out and back

TT: 1:33:00

AP:  8:51

9:44, 9:12, 9:15, 9:03, 8:54, 8:52, 8:56, 8:44, 8:43, 7:53, 4:17

I met up with Rachel and Karen this morning! It has been a long time since I've seen or run with them.  It was wonderful to catch up with everyone and we had a great conversation!  Karen met up with us at the trail head.  There were a lot of stray dogs this morning.  The pace felt very easy.

GU at mile 5.

We left Karen with 1.5 miles to go and I pushed the pace home.  This is the best I've felt all week (except for all the snot rockets).  Great run and great company!

When I got home, I changed and headed to my basement gym.

3x

10 side to side lunges

10 single leg hamstring lift

50 calf raises

15 push ups

1:30 bridge pulses

30 scissors

10 overhead press

10 butterfly

10 skull crusher

Long stretch and foam roll.  Then lots of raking leaves and cleaning house.  

Out and back to round about

TT: 1:09:00

AP: 8:43

10:01, 9:24, 9:05, 8:52, 8:32, 8:02, 7:54, 7:40

It was definitely colder this morning, but I didn't feel cold thanks to my warm clothes (I think I need to buy more!!). It took me awhile to get moving and get into a comfortable groove. After a looong warmup, I decided to push the pace on the way. It felt forced and not very fluid.

I am going to have a small jump in mileage this week....40 miles!! I hope to stay there until mid December and make sure that it feels comfortable. And no injuries!

TT:  1:07:00

AP:  9:34...nice recovery run

I had to run on the home TM because hubby was out of town.  It definitely wasn't as bad as last time and I didn't have as many aches after.  I think I need to relearn how to run properly on it.  One of the many bad things about running on a TM, it having to blow my nose all the time.  I know it is gross, but I find snot rockets way more convenient when I run on the road.  I went through a half a box of kleenex this morning.

3x

walking lunges

10 ball squats

60 sec plank LLL

1x (ran out of time to finish the other 2 sets)

20 push ups

50 calf raises

Quick stretch and foam roll

TT: 1:09:00

AP: 8:37

Workout on the home TM

Warm up: 3 miles at 9:31

4 mile tempo: 2 miles at 8:27, 1 mile at 8:13, and the last mile I kept bumping the speed up.

Cool down: 1 mile at 8:34

When I do tempo runs on the road, I feel like I can go a lot faster. But today, I felt maxed out on the TM. Even the 9:31 warm up felt harder than running on the road. Though it wasn't as fast as a road run, it was still a good effort.

This TM running is throwing me for a loop!

I have a daughter who is also giving me a run for my money. It is a good thing I love her cause I don't really like her right now.

TT: 1:09:00

AP: 10:00

9:41, 9:42, 10:03, 10:03, 9:59, 10:11, 9:16

I met up with Jeanine and Audrey this morning for an easy run. Jeanine just ran SGM and has started over with her training since she just had a baby.

This mornings run was painfully slow. Audrey was breathing so hard and I could tell she was struggling. I don't think she runs a lot in between our runs together. Jeanine was fine.

We had a good conversation though and it was really warm! I think will invite Audrey on shorter runs or run a few miles before I meet her. I'm not sure she can handle these longer runs yet. A for effort though and getting her out the door.

Walking lunges

60/60/60 planks

LLL

Stretch

I met my SIL up Provo Canyon this morning.  She is fast and knew she would push me hard from the start.  I did this run back on October 10 alone and was anxious to see if there was improvement since then.  

The run up the canyon seemed to take forever and I felt the incline.  I took a GU at mile 5.  I went to start my watch again and it had lost satellite and I couldn't get it going.  I was totally frustrated because I wanted to compare splits from the last time I did this run.  So I reset the whole thing, but it took 2.5/3 miles to get going again.  So I estimated on those missed mile splits.  Grrrrr.....

I felt good on this run, but I could tell I was working hard.  I was definitely breathing hard by the end and my legs were tired.  It was windy up there today!

Today               Oct 10  

TT:1:23:00         TT:  1:25:26

AP:  8:18            AP:  8:32

9:06                   9:12

8:49                   8:57

8:45                   9:04

8:44                  9:02

8:45*                   9:00

8:31 *                 8:31

8:01*                  8:01

7:55                  7:40

7:50                  8:04

7:36                  7:47

When I got home, I changed clothes and headed downstairs.  I was freezing so it felt good to get moving and warm up.  My arms are very sore now.  This is the end of my 3 week cycle and will start my rest week on Monday.  I'm still feeling really good about how my training is going.  I didn't have any major aches this week and count that as a blessing.

3x

10 side to side lunges (funny...whenever I do the first set of these, my hips and knees always pop....and they always feel better after!)

10 ball squats

10 single leg hamstring lift

50 calf raises

60/60/60 planks

15 supermans

10 front row (not side row)

10 shoulder cross over

10 front raise

10 overhead press

10 butterfly

10 skull crusher

Long stretch and foam roll.   Time for a nap!

I LoVE rest weeks! I love catching up on sleep, not having the pressure of getting miles in, and just regrouping with life. I was SO very sore from lifting on Saturday. It's the sorest I've been in a long time. I took an hour nap on Saturday and slept 9.5 hours that night. Sunday I took another long nap and went to bed early. My muscles just needed to recover I guess. I was totally wiped out.

So I slept in and just ran a very slow 3 miles on the home TM at 6.0mph. That was the fastest I could go :)

I went to bed again early. I also got 2 new pairs do running shoes in the mail...It's just like Christmas!

Scheduled cross training day...have I mentioned how much I love rest weeks!!! I'm feeling much better after some serious sleep! The soreness is pretty much gone too!

3x

10 ball squats

60 sec plank

10 front raise

10 front row

10 shoulder cross over

LLL

20 skull crushers

Walking lunges

50 calf raises

A good hard run is planned for tomorrow!

Canal out and back

TT:  50:38

AP:  8:26

9:20, 8:49, 8:21, 8:15, 8:03, 7:48

I met Kellie this morning for an "easy" run...ha!  That girl is getting fast and her "easy" is my "ultra fast".  But I'm hoping she'll keep beating me up so I can get my hiney to Boston.

I was definitely breathing hard from the get go, but it became more comfortable at the turn around point.

Nursery - down farm hill road

TT:  44:02

AP:  8:23

9:33, 9:03, 8:13, 7:35, 7:36, 1:59

Audrey was suppose to meet me this morning, but she texted and said she was out.  Well, at least I could go a little faster.  I was pleased with the mile 5 split because that has a lot of uphill in it!

I've been researching some new winter gear.  I need it for running and skiing.  I wore some Paradox tights today, but they were really short on my long legs.  They did keep me warm.  I also wore my outershell/rain jacket.  I was roasty toasty this morning.  Score!  I found one good outfit!

We are going skiing for the first time this season so I will be able to try it out on the slopes. Skiing all day Saturday is fun, but I don't get anything else done and it does cut into my workout time.  BUT it is a good workout! Come on rain....keep on coming!

3x

10 side to side squat

10 single leg hamstring lift

50 calf raises

LLL

60 sec plank

10 front row

10 shoulder cross over

10 front raise

20 skull crushers

Stretch and foam roll.

Round about out and back

TT:  1:09:16

AP:  8:40

9:42, 9:11, 8:54, 8:51, 8:35, 8:10, 7:57, 7:51

All my buddies bailed on me this morning.  I think they are NOT interested in snow/cold/wet running.  Ha!  But I bought some new gear last night and tried it out today.  So far...so good.

I was feeling a bit grumpy at the start of my run because I had to get up extra early to get my run in before going skiing with my family.  Plus it is a long climb into Highland.  But once I turned around, I was feeling better about life and realized I could take a quick nap on the way to Brighton.

The back of my knee was bugging a bit.  Almost like it was clicking.  But it goes away after awhile.  I probably need to stretch and roll my hammies really good.

This was our first time skiing this season.  How quickly I forget how much gear is required for all four of my kids.  AND how long it takes them to get all that gear on!!  Plus they had never skied in powder before.  They loved it but the first few run we had a few good crashes because the snow was up to their knees!!

I wore my new base layers, jacket and snow pants and for the first time, I wasn't cold!!!  The snow was awesome and everyone had a great time.

Here is my first attempt at making a video...I need to figure how to make the resolution better when I compress it?!

First Ski 

SO long rest week...time to get back to the grind on Monday!

Round about out and back

TT: 1:06:50

AP: 8:22

9:42 (stupid temple hill messes up my AP everyday!), 8:57, 8:36, 8:23, 8:09, 7:51, 7:42, 7:26

I am super pleased with today's run. I did this run on Saturday and my time was an 1:09. Saturday's run felt very hard, but today's was effortless. I decided not to look at my watch today and to just go by feel. That is the way to go! I also took a few GU Chomps at the turn around....maybe that helped too.

On the way back, I crossed the street a bit earlier because there was no cars and I almost stepped on a dead deer. Ughhhh.... Hammies still really tight. Wore some more of my new gear....awesome ! Starting another 3 week cycle of 40 miles/week.

Canal out and back

TT:  1:02

AP:  9:03

9:59, 9:29, 9:08, 9:00, 8:47, 8:30, 8:00

Easy recovery run today.  I didn't look at my watch as much as I usually do but when I did, I realized I was going too fast.  But it didn't feel fast.  It was super warm out this morning and I was very overdressed.  I listened to my first Podcast today.  It was a good change up instead of music.

3x

walking lunges

10 side to side lunges

10 single leg hamstring lifts

10 front row 

10 shoulder cross

10 front raise

10 skull crushers

Stretch and foam roll

Canal - out and back

TT:  1:08:00

AP:  8:30

9:33, 8:54, 8:36, 8:33, 8:22, 8:20, 8:11, 7:40

Just a ho-hum run this morning.  I was having major Ipod issues and had to stop a few times to fix it.  I felt quite creaky....probably from lifting yesterday.  Hammies are still quite tight.  Tomorrow is a cross training day and I want to spend a lot of time stretching/foam rolling.

PM:

I want to sleep in tomorrow so I decided to get my lifting done tonight.

3x

10/leg step up on bench with weights

10 hamstring curls with ball

60 sec wall sit

15 supermans

60 sec plank

30 scissor

50 crunches

40 russian twist with weight

10 row

10 fly

10 overhead press

10 butterfly

20 skull crusher

10 front raise

10 front row

10 shoulder cross over

LONG stretch and foam roll

TT: 1:07

AP: 9:34

Nice and easy run on the home TM.  I got caught up on Biggest Loser and was so sad to hear the Jillian her contestants caffiene pills.

2x

walking lunges

60 sec plank

LL

Stretch and foam roll.

TT:  1:45:04

AP:  9:12

9:34, 9:21, 9:30, 9:15, 9:22, 9:00, 8:59, 9:07, 9:02, 9:06, 9:04, 3:39

I met Karen at her house this morning.  We ran all through Highland and Alpine....there were some big climbs!  But it was such a beautiful morning full of great conversation.  We stopped at the everflowing water fountain and took GU.

Right by Karen's house, we went down this path that had a small downhill, but it was full of ice.  I totally crashed AND slid.  It was a awesome and embarassing :)  I just got a few cut and scraps.

When I got home, I changed and headed downstairs to lift, stretch and foam roll.

3x

10 ball squats

10 side to side lunges

10 single leg hamstring lift

30 bridges

15 push ups

20 dips

LLL

End of another 40 mile/week.  Yeah!

Round about out and back

11/16 11/18 11/25

TT 1:09:16 1:06:50 1:06:06

AP 8:40 8:22 8:17

1. 9:42 9:42 9:22

2. 9:11 8:57 8:58

3. 8:54 8:36 8:43

4. 8:51 8:23 8:25

5. 8:35 8:09 8:01

6. 8:10 7:51 7:43

7. 7:57 7:42 7:36

8. 7:51 7:26 7:11

I'm really loving this bench mark concept. A few months ago when I was planning my 2014 races, I noticed how several runners on the blog would do the same tune up workouts/races before the BIG race to compare where their fitness levels were at. So I'm going to try to implement that into my training.

Mondays have turned into harder tempo runs for me. I've been doing them alone, so I would like to get a buddy to help push me. This tempo run was very close to last Monday's time. Again, I didn't look at my watch and just went by effort. I really liked that I was able to finish the last few miles strong.

I haven't run a race since Hobble Creek in August. I'm running the turkey trot on Thursday and was trying to figure out a goal. The course is not aided. I know I can hold a sub-8 pace for 3 miles...I haven't hit it for 4 miles yet. So my goal is a sub 32 minute for 4 miles. But I have to make sure I warm up a few miles so I'm ready to hit those paces from the start. Plus my super-fast sister in law will be running too. Hopefully, I can use her as a gopher! This is going to be a great bench mark to see where my fitness is at.

I needed another layer this morning...it was chilly! Quick stretch after. Hammies feeling better!

AP 9:30

Pitiful miles on the gym TM. One of my running buddies really wanted me to come and I've been putting it off. And off. And off. So today was the day.

I hate the gym right now. I know I will be banished there eventually when the snow and ice come. But right now want to be outside. I didn't get my lifting in and will have to do it tonight. My form is totally off when I'm on a TM and now my feet are sore. Grumpy!!!

LP Hwy to SR 92 to 100 E

TT: 1:22:23

AP: 9:04

9:49, 9:33, 9:21, 9:00, 8:52, 8:45, 8:41, 8:47, 8:46

I had the most glorious run this morning. Lots of contributing factors. I got to sleep in almost 2 hours cause hubby was home from work. Which also meant, I got to run in the sunshine!! I also wanted to go slow since I am racing tomorrow, so I kept trying to slow down. I listened to a great running podcast. The only bad thing is that my GU Chomps were almost frozen.

AND I've run more miles YTD than I've ever run before. That is a small victory considering my rough beginning of the year.

3x

Walking lunges

60 sec plank

LLL

Stretch and foam roll.

TT: 30:44

AP: 7:41

7:57, 7:48, 7:56, 7:04

I drove to the race separately from my family. I really wanted to do a good 2 mile warm up and they didn't want to hang out :) I kept trying to slow down and keep my excitement in check. I saw lots of familiar faces at the start. I almost missed seeing my family at the start. I stood with them for 30 seconds before the gun went off and didn't see them until the finish.

My goal was to break 32 minutes or under 8 MM. So I knew I had to start faster than my normal slow speed. I found Ponytail Girl and liked her speed and tried to hang onto her for a long time. I was really breathing hard that first mile and was just praying I could hang on to her. I left Ponytail girl around mile 3 but knew she would be back.

Once I hit the end of mile 3, I was hit puke zone. But I really wanted to have a strong finish and just hoped I could hold the pukes off. The last 400 meters Ponytail girl was in a dead sprint and I just waved as she went by :). I had nothing left.

I was really frustrated that they had no water at the end of the race. You had to walk all the way over to the Rec center. Grrrrr..... Plus no water on the course.

I started to run back onto the course and saw my husband finish (he did awesome!!!) and then my SIL and BIL. My in laws were a bit disappointed that I ran so well :) I kept running for a cool down until the kid races started. My niece ran the 400m and my son ran the 1 mile. I saw him the . 6 mark and ran him in. He was breathing really hard, but ended up running a 7:29 mile and placed 5th in the 9-10 category. Go Carter!! Just as we were about to leave, I thought I would run into the rec center to see if I happened to place. I ended up winning the 35-39 AG. I've never won an AG before and was thrilled! I'm betting that most of the fast runners were at other races today :). They gave out FREAKIN ribbons.....no medals/trophys/plaques. And I got a turkey...but really..... a ribbon. It seems that all of Hawk's races are beyond old-school.

I'm pleased with the outcome of today's race. I had a 2 minute PR, beat my goal, and won my first AG. It is nice to see that all my hard work is starting to pay off.  I still have a ways to go, but at least I'm moving in the right direction.

And we went to dinner for Thanksgiving so I didn't even have to cook :)

LP Hwy to SR92 to 100 E Loop

TT:  1:21:14

AP:  8:55

9:49, 9:30, 9:19, 8:55, 8:37, 8:27, 8:31, 8:40, 8:27, :54

Nice and easy this morning since it is my last vacation run.  I was in no hurry and just enjoyed the views and my podcast.

 I took a GU at mile 4ish because I hadn't eaten anything and was feeling a bit low.  I noticed some runners across the street and there was some of my Ragnar teammates from a few years ago.  I really like the wife, but the husband is arrogant and rude.  He made several comments about how I had frost on my hair and how slow my pace was.  Both which were true (ummm...it was cold this morning and my sweat was freezing).  But most of all, I was disappointed that a runner would criticize another runner.  That totally breaks the golden rule of runners.  Blah!

But I continued on and just enjoyed my run and the sunshine!  When I got home, I changed and went downstairs to lift.  My husband was running on the TM, so it was fun to have some company.

My left foot has been bugging me the last few days.  I'm not sure if I landed on it funny from my ice crash last weekend.  Lots of scraping and ice.

3x

10 ball squats

10 side to side lunges

10 single leg hamstring lifts

walking lunges

50 calf raises

15 supermans

60 sec plank

30 scissor

15 leg lifts

30 dead bugs

10 overhead press

10 butterly

20 skull crusher

10 front raise

10 front row

10 shoulder cross over

Stretch and foam roll