I Can Do Hard Things

Manila Elementary - Manila Pond - Cedar Hills Fire Statio - Canyon Road - Left on County Blvd. Hills then a 3mile tempo.

TT:  1:27:43

AP:  9:28 (10:22, 10:21, 10:04, 10:32, 9:53, 9:25, 8:38, 8:02, 7:52)

Last week tempo (8:31, 8:12, 8:05)

I started my watch in different places for the tempo.

HR:  161

PM:  TBT Class

5.0 on TM-25:00-132

Discovery Park to Evergreen Park

TT:  1:02:27

AP:  10:45

HR: 137

TBT Class

Drinking fountain sprints.  39 degrees.  I choose not to start my watch for the two .87 mile sprints and I regret it.  It was hard to see the time (it was still dark and my contacts were fuzzy).  I saw splits from 7:27-7:50.  I felt extremly strong.

I decided to start my watch for the two 800's and the one 400.  Really glad I did because they were the fastest I've ever done.

#1 - 7:40ish 

#2 - 7:40ish

800-3:16 (.46) 7:07

800-3:15 (.46) 7:10 (old PR 3:26)

400-1:54 (.27) 7:02 (old PR 3:27

I'm super sad I didn't record my times for the first two intervals.  I need to be a little braver :)  But I'm feeling really good about these efforts and it gives me hope.

I got my hip and peroneal worked on today.  Everytime I start up speed work, something starts to squeak.  I went to TMT and really liked the therapist.  I wish I had the budget to go every week.  I'll definitely be back.

Recovery walk/run.  The massage was super helpful.  

TT:  23:34

AP:  11:48

HR:  125

Manila elementary - Manila Pond - Canyon Road - Golf Course - left on N County

Hills then a 2.6 mile tempo

Hip flexor felt good.  This whole "less miles, more speed" experiment has been interesting.  Maybe I'm getting faster??

walk/run on TM.  Left shin totally bugging.  Might need to take a few days off.

TT:  24:00

Discovery to Art Dye - Recovery run.  Shin still bugging.

TT:  1:02

AP:  10:38

HR:  137

TBT Class

Took to day off to let my shin chill.  It's been awhile since I've had an injury.

Lots of upper body lifting.

Test the shin.  It's feeling better.  But now I have a stupid cold.

TT:  32:52

AP:  10:55

HR:  141

Still very congested.  I went to TMT to get shin worked on and its feeling really great.

TT:  34:00

AP:  11:20

Pam's route - 28 degrees

TT:  54:04

AP:  9:00 (10:01, 9:37, 9:15, 

8:14

8:04 (.22)

7:34 (.73)

7:13 (.57)

Pushes on the turn around.  Rest through field & 700 N)

HR:  166

Old injuries are starting to squeak.  Maybe I'm doing this peed work too fast.

Easy 3 miles before NXR is Tempe, AZ.  The girls WON NXR and are considered the fastest team in the west.  Abby didn't run well.  

TT:  29:13

AP:  9:44

HR:  150

Discovery Park to Evergreen Park - 25 degrees.  Time for warmer gloves.  Very stiff and creeky.

TT:  58:33

AP:  10:02

HR:  147

Walk/run on TM

TT:  24:00

HR:  132

Out/back new entrance.  Easy shake out run before the turkey trot.  A few pick ups

TT:  27:31

AP:  9:09

HR:  156

This was my second fastest time on this course!!  I totally think I can get a PR next year.  It was 21 degrees and I didn't have very high expectations for this race.  Lots of traveling and missed days of running.  But I think those few speed workouts I did a few weeks ago definitely helped.  

I tried to just run a moderate pace for the first mile.  We hit a slight downhill for the 2nd mile. I cheered on the Ballard girls.  Hitting puke zone for the 3rd mile.  Trying not to get passed by high school kids for the 4th mile.  I was super excited to hit a sub 8:00mm.  I left right away to get home to cook dinner.  

2021:  31:29 (8:05, 7:57, 8:04, 7:22) - HR:  168 - AP:  7:57

2016:  31:45

2014:  33:44

2013:  30:44**

2011:  34:16

2010:  34:46

Melissa's street to Discovery Park.  Recovery.  I really need to get on the lifting train again.

TT:  48:05

AP:  10:41

HR:  143

2 mile walk in my own.  1 mile walk with the dog.  I really like being outside.  Feeling the sun on my face, sweating, feeling the wind....it all makes me such a better person.

Pam's route - 25 degrees

TT: 56:26

AP: 9:28 

HR:  155

TBT Class

Golf Course - AFJH

TT:  1:04

AP:  10:14

HR: 144