I Can Do Hard Things

TT:  1:58:47. AP: 9:08. Gym TM

Hopefully my fuzzy math adds up!

2.14 miles=20:31=9:35

5.9 miles=55:47=9:27

5 miles=42:29=8:30 (12x1 min on/off....I added 2 extra because I felt good)

13 miles=1:58:47=9:08

1 min on/offs breakdown 

1,2,3,4,5=8.2=7:18

6,7=8.3=7:13

8=8.4=7:08

9,10,11,12=8.5=7:03

Post run:

3x 

Walking lunges

Sumo squat

Split leg lunge

Hammie ball curls

Trx lunge

Trx dead lift

Trx crunch

Trx row

Trx tricep

Bicep

Front raise

Lateral raise

Pre run fuel: banana and NanoHydr8 

During run fuel:  Huma (Totally gross.  Need to find something else.  I bought a bunch of stuff at Runners Corner yesterday).

Home TM—TT:  50:43–everything felt good.

3x

Bosu crunches

Superman 

Trx crunch

Trx side plank up/downs

Trx Y

Trx tricep

Trx row

Bicycle on bosu

Bicep

Front raise

Push-up

MCT 8 mile loop—TT:  1:15:32  AP:  8:59

3 mile warm up

3 mile tempo @8:00-8:10 (8:17, 8:14, 7:38)

5 minute RI

3x1:30 hard/1:30easy (7:49, 7:48, 7:52)

Cool down till hit 8 miles 

Wowzer...that was hard!  I was definitely in barf zone. :/.   During those few moments of “this sucks”, I reminded myself that I am running and I’m not injured.  Gratitude goes a long ways.

Physically (injury-wise), I felt great!  

The tube on my bladder froze, so no water.

Pre-run nutrition:  banana and 1/2 bottle Nanohydr8 

3x

Squat with overhead press

Single leg squat to lunge on bosu

Overhead press

Monster walk 

Trx lunge

Trx dead lift

Trx squat

Trx crunch

Fire hydrant 

Side lunge

Hammie roll outs

TT:  1:11:30 AP:  8:56

Too much snow outside, hence the TM run.

WORKOUT:

3 mile warm up

6x 2 min hard/2 min easy @5k pace (7:46)

5x 30 sec hard/30 sec easy

Cool down to 8 miles

———————-

2 minutes hard

1,2,3,4,5:  7.7mph–7:47

6: 7.8mph–7:41

RI:6.5mph-9:13

30 seconds hard

1,2,3,4,5: 8.0mph–7:30

Felt really good, so I added an extra 2 min hard

7: 7.8mph-7:41

I was a bit nervous going into this workout since I just did a hard workout on Saturday.  But I felt good and maybe could have gone faster.

This morning I watched the 2018 Boston Marathon when Desi Lindon won.  She’s one of favorites.  I’ve decided my slogan for this training cycle is “Keep showing up”.  

Grateful not to be injured.  Time to recover hard after these hard workouts.

60 minutes on stepmill

3x

Wall sit on bosu with adductor

Bridge

Trx crunch 

Walking lunge

SLDL

60/60/60

Hammie roll out

Trx hammie and adductor

Bosu deadbug

Discovery Park loop—TT:  1:21:30. AP:  10:14

Meh....  hip has been very tight since Monday.  I got a massage yesterday.  I’m debating if I should do my long run on Saturday (instead of Friday) to give it another day of easy.

3x

Front lunge with overhead press

Push-up

Bridge

Squat with overhead press 

Trx W

Trx tricep 

Trx row

Bicep curl

Front raise

The gym treadmills reset after 60 minutes.  So I stop it on even mile splits.

I’m trying to decide how I feel about this run.  I feel like I worked a lot harder than last week, but I am 9 seconds slower per mile.  

6 miles=56:25 (6.4/9:24)

3 miles=28:12 (6.4/9:24)

5 miles=45:18

———

Total=2:09:55

20 minutes tempo increase after 9 mile warm up

0-5: 6.6mph (9:05)

5-10: 6.8mph (8:49)

10-15: 7.0 mph (8:34)

15-20: 7.2-7.4mph (8:20-8:06)

Pre run nutrition: 1/2 protein bar and NanoHydr8 

Mid run fuel:  Tailwind and Maurten gel.  The gel was very thick/chewy and you chewed it.  No flavor.  Verdict is still out.

Silo-MCT

TT: 45:53  AP:  9:14–10:08, 9:33, 9:06, 8:41, 8:28

Felt way better than on Friday.  Probably went too fast :/

20 minutes of strength

300 N-Evergreen-Discovery. TT:  1:15:47. AP:  9:28–9:46, 9:45, 9:41, 9:31, 9:18, 9:26, 9:08, 9:06

Felt good.  Lots of stretching through upper back...felt so much better after.

3x 

Spilt lunge

Monster walk

Push up

Superman

Trx lunge

Trx dead lift

Trx y

Trx row

 60 minutes elliptical 

3x

Side lunge

Reverse lunge

Deadlift

Donkey kick

Bicycle

Adductor 

Abductor

Calf raises

Leg press

Home TM—TT:  1:07:00. AP:  9:34

Calves very tight.  Post run yoga

TT:  1:37:10 AP: 9:43—9:48, 9:54, 10:10, 11:13, 10:35, 9:31, 9:47, 9:01, 8:21, 8:43

Well that was character building :/

I climbed up to the mouth of American Fork Canyon.  It’s challenging enough on its own, but this morning added snow, wind, and snow-plow sludge.  Those 3 miles were gnarly and HARD.  Lots of climbing and crazy footing.

But once I hit the golf course, the wind eased up and there was no snow-plow sludge.  

On the way down the canyon, I was finally able to “run” and felt good.  

Maybe I should have done this on a TM?  Or maybe this built mental toughness.

I will do the hilly part of this run for my hill workout on Monday.  Hopefully, the conditions will be better.

Calves/inside shins are VERY tight.  Massage already on the schedule for Tuesday.

Post run

3x

Squats with overhead press

Lunge matrix

LLL

TRX Y

Keep Showing Up!

TT:  48:40. AP:  9:43–Discovery Park

Abby has an indoor track meet so I didn’t get out till lunch time.  It was weird to run in the daylight.  Everything felt good.

TT:  1:14:44. AP:  9:21. —on home TM because it was a blizzard outside.

3 mile warm up—strides

Workout 3 x 

3 min hill/3 min rest

2 min hill/2 min rest

1 min hill/1 min rest

——-

3 min (7 incline -6.8 -8:49)

2 min (7 incline-6.8-8:49)

1 min (7 incline-6.8-8:49)

Rest intervals-3 incline -6.4-9:22

3 min (7 incline -6.6-9:05)

2 min (7 incline-6.6-9:05)

1 min (7 incline-6.6-9:05)

Rest intervals-3 incline - 6.4-9:22)

3 min (7 incline-6.5-9:13)

2 min (7 incline -6.6-9:05)

1 min (7 incline-6.7-8:57)

Total workout 1:14:44-AP:  9:21

My pacing was way off with this workout.  I started too fast.  By the end, I was holding onto the sides of the TM.  Grrrrrr..... Discouraged.

3x

Squat with overhead press 

Low banded squats

SLDL

Backwards lunge

SL squat on bosu with lunge

Sumo squat

Trx Y

Trx bicep

Trx tricep

Ball I/y/t

TT: 1:22:00. AP:  10:15

On home TM because it is a skating rink outside and COLD!  My middle daughter woke up in the middle of the night for a drink and passed out....hit her head on the wall.  Then it happened again this morning.  It’s going to be a fun day .

60 minutes step mill

3x

Bicep curl to shoulder press

Row

Banded clams

Monster walk 

Side plank up/downs

Plank row 

Mountain climbers

Adductor/abductor machine

9 mile loop +6 mile Discovery Park Loop.  TT:  2:25:44. AP: 9:43

4 mile warm up+strides+10x 90 seconds hard/easy

Ugh.....another hard winter run!  Snow and slippery footing.  I’ve had lot of these lately!  I’m feeling discouraged....the effort is there, but the times are so far off.

Pre run fuel:  protein bar and NanoHydr8 (my kids keep eating my bananas!!!)

Mid run fuel:  Tailwind 

Foam rolling/stretching/compression sleeves 

NOTE:  DO NOT listen to the Cold podcast.....too creepy in the dark, alone and in the snow :/

2x

-bridge x100

-Plank with paper plates

-Half Side plank-lift top leg

-bohemian lunge

-donkey kick

-fire hydrant 

-dead lift

-IYT on ball 

Silo road to MCT

TT:  47:23 AP:  9:30—9:25, 9:32, 9:31, 9:26, 9:26

2x

Monster walk

Squat with side kick out 

LLL-activation

Lll

KLL-heel-toe rainbows 

Donkey kick

Bulgarian split squat

Foam roll/stretch

MCT - out/back -- TT:  1:10:49  AP:  8:51 --9:27, 9:24, 9:09, 8:58, **8:18, 8:06, 8:08, 8:10** 6:47

3 mile warm up, 4 strides, 30 minute tempo at 8:00-8:10, cooldown till hit 8 miles

Whoa, that was hard.  My heart was beating so fast.  My lungs were on fire.  My legs were so heavy.  I ran after my kids went to school.  It was so nice to run in the sunshine (even though it was cold).  I could see the numbers on my watch.  I was actually awake.  I probably need to do this more often.

3x

Monster walk

Squat with side kick out 

LLL-activation

LLL

LLL-heel-toe rainbows 

Donkey kick

Bulgarian split squat

Foam roll/stretch

 60 minutes easy elliptical 

3x

Leg press

Adductor 

Abductor 

Calf raises

Squat

Trx lunge

Trx dead lift

Trx crunch

Trx y

Walking lunge

Hammie roll out 

Bridge 

Trx side plank

Trx row

HS-Golf Course-100east-SR 92-No County

TT:  1:27:19  AP:  9:55——Recovery run

3x

Dead bug on bosu

Ball pull over

Tricep dips

Bicep curl to shoulder press

Front raise 

Side raise

Trx tricep

Trx bicep

Superman 

Lat pull

Bicycle 

AF Half course plus a few bonus miles.

14 mile TT:  2:02:27  AP:  8:45 (9:28, 8:39, 9:50, 8:52, 8:52, 8:48, 8:43, 8:35, 8:36, 8:43, 8:17, 8:26, 8:23, 8:06)

2 mile TT:  21:10  AP:  10:33 (Art Dye Park - home)

I've been feeling somewhat discouraged lately with my running.  Some of it has to do with the winter weather we've been having and I haven't been able to hit paces.  Today gave me HOPE!  

Workout:  4 mile warm up - 10 miles down the canyon @9:00-9:10 - 2 mile cooldown

Tim drove Karen and I up to Tibble Fork.  I felt SO good the entire run.  For once, nothing hurt.  My AF streets splits were faster than my canyon splits.  Double bonus that the sun was shining!

TT:  51:08  AP:  10:21 - Discovery Park

EASY recovery day.  I feel surprisingly good after yesterday's long hard run.  It was 41 degrees this morning....it is a heat wave!

3x

Trx pistol squat

Hammie curl

Squat

SLDL

Curtsy lunge

60 minutes elliptical 

3x

Trx squat with band

TT:  53:36  AP:  8:56

12x1min hard

1-7:  7.5 (8:00)

8-10:  7.6 (7:53)

11-13: 7.7 (7:47)

Ran out of time.  I will add the missed 2 miles on Saturday.

Crazy blizzard outside and they didn't cancel school :/

Yoga

I ran with Janae R. in Ogden today!  She's super nice and was awesome to go my slow place!  She filmed me on the TM and we talked about my form.

Then we went outside.  We went a little too fast and I was DYING by the end.  I was suppose to do a 2 mile tempo @8:10-8:15 (8:22 & 8:30).  I even felt a little vomity while changing my clothes afterwards.

9:07, 9:29, 8:57, 9:04, 9:13, 9:13, 9:20, 9:26, 4:42 *8:22* 3:13, 8:30, 3:28.

TT:  1:42:09  AP:  9:14

2x

monster walk

squat with side kick out

LLL-activation

LLL

LLL - heel/toe rainbows

donkey kick

bulgarian split squat

40 minutes on elliptical//20 minutes on step mill

Aggrivated my left adductor.

3x

leg press

squat with kettle bell

side lunge with tricep kettle bell

cursty lunge with kettle bell

SLDL with kettle bell

bridge

plank

Discovery Park loop.

TT:  1:08:39  AP:  9:56 --10:01, 10:00, 9:54, 10:01, 9:55, 9:46, 8:59

Felt good

2 mile warm up

2x2k @ 7.4 (8:05)--RI@5.7 (10:31)

1600 @7.8 (7:42)--RI@5.7 (10:31)

1200@7.8-7.9 (7:42-7:40)--RI@5.7 (10:31)

800@7.9-8.1 (7:36-7:24)

NAILED IT!!!!  These paces were perfect!  Hard enough that it hurt, but slow enough that they were sustainable. I'm super stoked!!!

2x

monster walk

squat with side kick out

LLL-activation

LLL

LLL-heal/toe rainbows

donkey kick

split squat

60 minutes on step mill

3x

side lunge with tricep

trx Y

trx bicep

trx tricep

trx row

bridge

bicep curl

tricep bar

SL shoulder press

front raise

row

leg press

calf raises

squat with bicep curl/tricep

SL DL

curtsy lunge

plank

adductor

TT:  1:04:00  AP:  9:51

On home TM.  Meh.....

TT:  2:37:05  AP:  9:18 --MCT to Karen's house--back to 100 E--down hill --300 E

6 mile warm up --dropped off Karen

20 minutes @ 8:25-8:30 (actual was 8:23 & 8:24) 

10 minute rest

20 minutes @ 8:20-8:25 (actual was 8:19 & 8:12)

cool down till hit 17 miles.  This is where I started to tank.  I CANNOT figure out marathon nutrition.  These gels are making me SO sick.  I totally tanked after the 2nd 20 minutes and it was totally nutrition related.  Ughhh.... and my high hamstring got aggrivated.  Grrrrr......

TT:  1:09:01  AP:  10:18

Recovery mode.  Everything felt good but my high hamstring.  Feeling grumpy about it.

But I did try out my new winter fleeced lined tights and they were SO warm.  YES!!!!

No speed work today. But I did go for an easy run to test out the hamstring. It felt ok, but not worse. It was cold and icy.

3x

3x

Monster walk

Squat with side kick out with band

LLL with band

Donkey kick with band 

Split squat 

Fire hydrant kick outs 

Bridge

Hamstring slide out

60 minutes step mill

3x

TT:  1:17:00. AP:  9:38  on home TM.

Hamstring felt way better today after acupuncture yesterday!

Whew....just finished my 18 miler.  Those don’t get any easier no matter how many times you do it😂

I met Karen at the Lehi Legacy Center because of all the snow.  TM wasn’t super ideal, but better than icy/snowy roads.  I’ll admit, I held onto the front of the TM and stopped between each set for water/fuel.

The TM resets after 60 minutes.  

4 mile warm up:  38:12 (9:35)

2x6 mile tempo @ 9:00-9:10:  54:45 (9:07) & 54:05 (9:00)

2 mile cooldown:  18:44 (9:22)

So hopefully I’m adding all these times up right.  TT:  2:45:46. AP: 9:13.  I felt better the longer I went.  2 GU’s, 1 package of shot blocks, 1 bottle Tailwind, 1 bottle of Gatorade.  I guess I need ALOT of fuel.  Started to tank during the 2nd part of tempo.....loaded up on fuel and came back to life.

Pre run fuel:  Nanohydr8, banana, protein bar and bagel.

Hamstring felt pretty good.  I got acupuncture and a massage on it.  It’s still sore from the massage....she bruised it up good. 

After Karen left, I watched the Breaking 2 documentary on YouTube......amazing!!!

#keepshowingup

Discovery Park Loop  TT:  49:04  AP:  9:48

I actually felt very good today.  Hamstring was mostly good.  Lots of stretching and foam rolling.

60 minutes step mill

3x

TT:  57:58  AP:  8:55

2.5 mile warm up 

Strides 

12x1 minute hard/east @7:55-8:00

1,2  @ 7.5 (8:00)

3,4,5,6,7,8,9,10 @ 7.6 (7:53)

11,12,13 @ 7.7 (7:47)

I felt like I could have gone faster and done more....but I didn’t.  I didn’t want to push the hamstring.

Cool down till hit hit 6.5 and then I had to get kids ready for school.  I was worried about my hamstring.  I could feel it, but it wasn’t any worse.  I will be foam rolling ALL day to keep it happy.  Just a little nervous about it.

2 hour yoga class at a real yoga studio.  The verdict is still out about how I felt about it.  It needed more legs and less chanting.

3x

trx lunge

trx dead lift

trx side lunge

trx single leg squat

trx row

trx W

trx bicep

trx tricep

monster walks

Workout:

4 mile WU:  38:50 (9:42)

4 miles @ MP pace 8:40-8:50:  35:13 (8:48)

2 miles @ HMP pace 8:25-8:35:  17:05 (8:32)

1 mile @10k pace 8:10-8:20: 8:20

1 mile CD: 9:48

Total:  1:49:16 (9:06)

I felt really good during the 4 mile MP tempo and the 1st mile of the 2 mile HM tempo.  Then I hit the pain cave during the mile 2 of the 2 mile tempo and the 1 mile 10ktempo.  

The gym was SUPER hot and sweaty.  Ready for a nap.

It’s been awhile since I’ve run outside....felt rusty.  Quads a bit heavy.  Hamstring pulling a little.

Hmmmm....I was hitting the paces you prescribed (6:34, 6:33,3:27, 3:24, 1:57), but I feel like I should be faster.  These paces didn’t come easy...definitely in puke zone.  I was hitting these paces in October (6:34, 6:31, 3:25, 3:25, 1:59).  I’ve done way more speedwork since October. 

Feeling discouraged:/

I want to do this workout next Monday.  Maybe redemption!

TT:  1:12:00. AP:  8:57

3x

Squat with overhead press 

Side lunge

Curtsy lunge

SL DL

Bridge

Plank

Lots and lots of foam rolling

This is my spreadsheet, but the formatting is all weird.

Drinking Fountain Splits                        
                        
    6/15/18    7/2/18    7/21/18    7/28/18    10/8/18    3/4/19
DF #1 to DF #2 (red sign to rock pile) (.87)    6:41    6:27    6:30    6:23    6:34    6:34
DF #2 to DF #1 (.87)    6:40    6:29    6:37    6:26    6:31    6:33
                        
Murdock Dr tp Pumpkin Truck Light (.46)    3:32    3:30    3:31    3:26    3:25    3:27
Fire Hydrant to Temple Light (.46)    3:33    3:28    3:27    3:27    3:25    3:24
Heather's House to Church Light (.27)    2:02    1:59    2:03        1:59    1:56

When I got up and looked at the weather, I REALLY wanted to run outside.  It was 46 degrees and I could wear shorts!!!  

Outside:  4.4 miles --pumpkin truck route--TT:  43:53  AP:  9:58

Home TM:  3.6 miles - TT:  26:00  AP:  9:58

monster walks

LLL

donkey kicks

Yoga/foam rolling at home

It was a blizzard outside, so I headed to the gym to run on the TM.  16 miles at comfortable pace.  3 mile tempo @ 8:10-8:20.

6-58:16 (9:42)

6-58:03 (9:40)

4 mile-38:24 (9:36)

3 mile tempo-25:06 (8:22) -- I was miffed at this time because I put the TM speed at 7.2 mph (8:20) and kept increasing the speed.  Oh well.  A friend stopped by when I had 2 miles left and chatted.  She was the best distraction!

6 easy miles on the home TM.  Legs were heavy from yesterday's long run.

TT:  59:07  AP:  9:51

3x

squat with overhead press

curtsy lunge

SLDL

side lunge

LLL

Warm up 3 miles at comfortable pace (9:11, 9:02, 9:03)  

3 mile tempo @ 8:00-8:10 (8:05, 7:47, 7:30)

4-5 minute rest

4x1:30 at 7:25-7:35 (7:31, 7:36, 7:20, 7:44)

TT: 1:14:20  AP: 8:38 - up/down LP hwy

Super nervous about this workout.  I ended up running in the evening.  Maybe that worked out for the best because the sunshine felt amazing.

I was almost to my mile1 tempo split..yikes...too fast...I slowed down to a jog so I wasn't sub8 on mile 1.  Same with mile 2.  Oh man too fast.

I devided to go hard for mile 3 and see what I could do.  I felt great!

I wasn't sure how the 4x90 secons would turn out.  Prettary darn good!

I'm feelin super stoked about this workout.  I really needed a good one!

50 minutes on the step I’ll.

3x

KB squat

KB curtsy lunge

KB side lunge

KB SLDL

Pushup

Monsterwalk

Another blizzard outside today, so I opted for sleeping in and treadmill.  I'm sore from lifting yesterday.

TT:  1:23:00  AP:  9:46

Lots of stretching and foam rolling.

Down AF Canyon—MCT—AF Half Course 

3 mile warm up-14 mile tempo @ 9-9:10 (but last simulation run was 8:45 overall and 8:35 for 11 mile tempo).

TT: 2:36:51  AP:  8:43

That was hard 😩  Too many stops today which frustrates me.

It was 11 degrees at the top of the canyon.....freezing cold.  Ran with Karen and was really glad she was there.  Mile 3 was up the canyon.

I struggled mentally at mile 16/17.  I stopped and took some more fuel/salt pills/Advil and then rallied on.  I think part of the meltdown was I was done with the tempo at this point in the run during the last canyon run but still had 2 miles left today.

Overall pace was good, but I need to be more consistent with my pacing.....hold back more.  

I’m not sure what is up with the mile 14 split.  I’m pretty sure I didn’t run a 6:56 mile...or if I did, maybe that is why I blew up at mile 16. 

My brain is tired.  If I think of anything else, I’ll send it later.

#keepshowingup

Discovery Park loop - TT:  51:23  AP:  10:16

Very slow and creaky.  Nothing major hurt after yesterday's run...yeah!

Golf course - 100e-300n—TT:  1:02:26 AP:  9:36

Felt alright.  Calves and hips still tight.  Sunshine felt good!

3x

Squat

Walking lunges

Side lunges

SLDL

SL bridge 

Monster walks

Walk sit with adductor (band)

silo road -mct loop TT:  50:38  AP:  10:07

I am doing Saturday's run today.

3x

trx lunge

trx dead lift

trx crunch

trx side plank up/downs

trx W

1x

adductor squeeze

crunches

bridges

Discovery Park Loop  TT: 1:11:40  AP: 9:25  The sun was shining and it felt so good!  I felt slightly stiff and clunky.

TT:  2:25:28 AP: 8:53 

9.73 miles HR: 176

—————

TT:  11:32 AP: 11:32 HR: 171

1.3 miles

————-

Warm up with Karen and Leslie:  9:37, 9:18, 9:21

3k (8:15-8:25):  8:27, 6:40 (8:23)——-1.8 miles

1k recovery (9:15-9:25): 9:21———.6 miles

3k (8:15-8:25): 8:22, 6:38 (8:19)

1k recovery (9:15-9:25): 9:27

3k (8:15-8:25): 8:30, 6:46 (8:30)

Hmmmm....this didn’t go so well.  I felt like I was coming down with a cold all week.  Lots of water and LOTS of sleep.

Pre run:  bagel.

I met Karen and Leslie and warmed up with them for 3 miles.  I felt like I was working hard during the warmup.  Left the ladies.

Ran the first 3k.  It was a little too hard, but got through it.

Took a gel right before #2.  Not quite as hard.

Started #3.  Started seeing stars 1 mile into it.  I stopped for 10-15 seconds and took a drink.  I still didn’t feel right.  I just ran and didn’t even look at my watch.  My heart was beating so fast.

Started to cool down.  Still breathing SO hard and heart beating so fast.  Almost felt dizzy.  I missed the turn to get back to my car and then freaked out because I was 2-3 miles from my car.  I knew I didn’t have enough in me to get to back to it.  Thankfully, my husband was leaving for lunch and I was by his office.  He kept saying, “you don’t look very good.  You REALLY don’t look very good.”

So I’m not sure if it was a nutrition bonk, but that last 3k/cooldown was crazy.

Up LP Hwy-MCT-SR92-Alpine Hwy

2 mile warm up:  9:23, 9:23

2x4 mile tempo @ 8:55-9:05:  (9:07, 9:02, 9:01, 8:47) (8:54, 8:55, 8:41, 8:28

1 mile cool down:10:10

-----

6 mile:  TT:  54:48 AP: 9:08

4 mile:  TT: 35:09 AP: 8:46

I ran after the kids went to school and it was warmish.  The sunshine felt wonderful!  I definitely held back on the first tempo.  Legs felt a little heavy.

TT:  58:16 AP: 10:03 Discovery park loop

Food poisoning on Monday night.  Felt very tired and depleted today.  High HR

3x

Squat

Lunge matrix

Dead lift

Bridge

LLL

TRX Row

TRX W

MCT-Karen’s House-SR 92-100 east

TT:  3:24:19. AP: 9:44–couldn’t do the tempo mile miles

Thoughts:

1.  Hurricane wind-hot sun-wind-blizzard -sun

2.  To the idiot guy on the Murdock Canal Trail....put your dog on a lease.  I’m sorry I yelled at you, but when your dog comes after me, I react.

3.  #grind and #keepshowing up

Up silo road TT: 48:46  AP: 9:45

Meh....left Achilles bugging.   Calves very tight.

2x

Squat

Walking lunges

Dead lift

Bridge

Monster walk

Lots of calf stretching.

8 mile MCT Loop

2 mile warm up (9:27, 9:04)

3 miles @ MP 8:40-8:50 (8:43, 8:40, 8:34)

2 miles @ HMP 8:25-8:35 (8:00, 8:01)

1.3 mile cooldown (9:49)

Wowzer!  I decided to trust my fitness a little more and not hold back.  I got a little nervous when I kept seeing those splits get lower and lower....not sure if I could hold it.

Mile 6 was a little downhill.  But I was super excited when I saw mile 7 (flat) and it was the smae mace as mile 6!  I repeated my mantras and thought about being at mile 21.

Feeling really good about this workout.  But my achilles is hurting.  Ugh

45 minutes lifting

45 minutes yoga

AFHS-Evergreen-Gerald the chicken-home

TT:  47:30  AP:  10:24

Peroneals/achilles were SCREAMING today, so I cut my 7 mile run short.  Very discouraging.

30 minutes lifting

30 minutes yoga.

45 minutes lifting

I went to see my new PT.  He said peroneals/achilles were extremely inflamed (which I already knew).  He put a steriod patch and taped both feet.

I'm deciding at what point to call uncle with getting a BQ.  

No County Blvd-MCT-Silo road

TT:  45:32  AP:  9:06 --9:49, 9:35, 8:44, 8:38, 8:43

I was suppose to run 22 miles (with a 16 mile tempo run) down the canyon.  I knew my ankle would not hold up.  This was a test to see how it felt....pretty good.  Not getting excited yet.

Lots of yoga

Up No County Blvd-SR92-Alpine Hwy

TT:  1:23:19  AP:  9:04 - 9:59, 9:30, 8:59, 8:51, 8:47, 8:29, 8:31, 8:40, 9:31

2 mile warm up (9:59, 9:30)

6 miles @ 8:55-9:05 (8:59, 8:51, 8:47, 8:29, 8:31, 8:40)

1 mile cool down (9:31)

I wasn't super excited to run today.  Raining and head wind heading up toward the canyon.  Legs felt heavy and sluggish.  I think the tape the PT did really helped.  As soon as I took it off, I could tell a difference.

3x

squats

walking lunges

dead lift

monster walk

60 minutes step mill

3x

Sumo squat

Walking lunges

SLDL

Duck walk with bands

SL bridge

Crunches on bosu

3 mile WU @ 6.5 (9:31)

3 min/2 min/1 min @ 7.5 (8:00)

RI @ 6.5 (9:31)

3 min @ 7.6 (7:53)

2 min @ 7.7 (7:47)

1 min @ 7.8 (7:41)

RI @6.5 (9:31)

3 min @ 7.9 (7:35)—Bonus Round :)

Cool down till hit 8

TT: 1:10:17 —AP:  8:47

Chiropractor and massage visits.  He adjusted my ankle...Wowzer!  It feels better.

3x

TRX single leg squat

TRX hamstring/adductor 

LLL

Superman

Single leg lunge

Bridge with band and adductor 

Plank row

TT:  50:00. AP:  10:00 on home TM

I felt very creaky and stiff.  Right hamstring VERY tight.

I hit the wrong button on the TM and it started over.....grrrrr!  Hopefully, I’m close with figuring out time/distance:

1, 2, 3 @ 9:40–29:00

4, 5, 6, 7 @9:32–38:04

2.43@8:13-20:00

.54@9:14-5:00

.78@7:41-6:00

.54@9:14-5:00

.70@9:14-7:00

=12.0 @9:10—-1:50:04

I felt very stiff and creaky.  Peroneals felt WAY better, but hamstrings were tight.  Part of taper crazies :)

2 mile warm up:  19:35 (9:48)

6 mile tempo:  53:17 (8:53) between 8:50-9:00

1 mile cool down: 10:00

On the hotel TM in Saint Lucia.  The fitness center was SO HOT!

TT:  1:08:30  AP:  9:47

In the fitness center.  SO. HOT.  Felt very creaky.

TT:  1:17:58  AP:  9:45

Another hot day in the fitness center.  This run felt better than any other this week.  STill creaky.  Ready to get off the TM and get home.

TT:  28:16  AP:  9:25

Last day in Saint Lucia.

up/down LP hwy.  TT:  54:58  AP: 9:07

2 mile warm up -- strides

3x4min @ MP (8:50-9:00) (8:42, 8:25, 8:24)

3 min RI

CD till hit 6 miles

I did a horrible job of reigning things in.  I think I was excited it was 45 degrees and not 90 degrees.

Pumpkin truck loop.  TT:  39:04  AP:  9:45  strides

TT:  19:17. AP: 9:37

Shake our run before MTC

TT:  4:05:33 AP:  9:20

Oh man....what a day!

They ran out of cups and water at several AS from mile 14 and on.  And it was 85 degrees at the finish.  No shade.

Honestly, I’m not feeling sad or discouraged.  I ran smart for the conditions.  I smiled the entire time and that significantly help my mental state!  

People were dropping like flies ...ambulances everywhere.  The med tents at the finish were overflowing.  People were passing out/puking everywhere!

It was a special kind of hurt today. No PR’s or BQ’s, but lots of smiles 

Hotel TM shake out run.  Felt horrible.  Everything hurt.

In Amsterdam and leaving to fly home.  Still incrediblely stiff and achy.

TT:  54:21 AP:  8:51 —Drinking fountain sprints.  I knew I wouldn’t be hitting any PR’s, but wanted to get the legs moving.

#1:  7:01 (8:05)

#2: 6:54 (8:00)

#1 .50:  3:33 (7:40)

#2 .50:  3:31 (7:42)

#1 .25: 2:00 (7:21)

I still feel very creaky and stiff.  Peroneals still bug.

3x

Trx lunge

Trx dead lift

Trx crunch 

Trx squat

Monster walk with bands

Calf raises

Recovery day—Discovery Park loop

TT:  1:08:46. AP:  9:58

Slightly stiff from lifting and speed work yesterday.  But less marathon sore.

Messaged with CB last night.  She gave me a lot of great advice about running and strength training.  Not quite time to call uncle :)

3x

Ball squats with weights 

Bohemian lunge

Hammie roll out

Super man

Fire hydrant kick outs 

Adductor hold

TT:  1:19:19 AP: 8:49

1 mile wu @ 9:22 (6.4)

2 & 3 @ 8:34 (7.0)

3.0-3.5@ 9:22 (6.4)

3.5-5.5 @8:34-8:27 (7.0-7.1)

5.5-6.0 @ 9:22 (6.4)

Take Georgia to school

6.0-6.5 @9:22 (6.4)

6.5-8.5 @ 8:34-8:27 (7.0-7.1) (hopped off twice)

8.5-9.0 @ 9:22 (6.4)

3x

Trx lunge

Trx dead lift

Trx crunch 

Trx squat

Monster walk with bands

Calf raises

3x

50 squats

20 walking lunges

side lunges

trx side plank up/downs

ball IYT

chest pull over

SL squat

bicycle

dead lift

LLL

TT: 51:20 AP: 10:16

3x

50 bridges

TT:  1:48:23. AP:  9:02

5 mile WU @ 9:22 (6.4)

Get kids off to school 

1 mile @ 9:22 (6.4)

5 miles @ 8:34-8:27 (7.0-7.1) (2short stops)

1 mile CD @ 9:22 (6.4)

I felt good, but legs are still slightly heavy from lifting earlier this week.  Next time only 1 stop :)

Home TM —AP:  9:50

I wanted 5 miles, but slept in.  My allergies have been so bad.

TT:  1:19:25. AP:  8:49

1 mile WU @ 9:22 (6.4)

3 mile tempo @ 8:34-8:27 (7.0-7.1) (no stops)

 1mile @ 9:22 (6.4)

Get kids off to school

.5 mile @ 9:22 (6.4)

3 mile tempo @ 8:34-8:27 (no stops)

.5 mile CD @ 9:22

3x

Trx lunge

Trx dead lift

LLL

TT: 2:36:15  AP:  9:11–hone TM.  This unrelentingless winter/rain is killing my running mojo.

4.5 mile WU @  9:31 (6.3)

4.5-11.5 MP tempo @8:57-8:41 (6.7/6.9)-stop at mile 5

get kids off to school

11.5-13 @ 9:31 (6.3)

13-15 @ 9:13 (6.5)

15-17 @ 9:31 (6.3)

TT:  60:00. AP:  10:00

Easy home TM run.  My gardens are mud soup.  We’ve had so much rain ;(

MCT backwards TT:  49:06. AP:  9:46. —-10:17, 10:02, 9:49, 9:37, 9:15

Another recovery run.  The rain finally stopped and the sun was shining.  It was beautiful out.  High hamstring bugging.

3x

Squat

Hammie roll out

LLL

Home TM. TT:  36:00. AP: 9:00

1.5 mile WU @ 6.4 (9:22)

3x4:00 @ 7.0 (8:34)

2 min RI @ 6.4 (9:23)

Cool down till hit 4 miles 

3x

Lunge matrix

Dead lift

SM leg lift

Squat

Yoga.  Peroneals totally bugging .

Easy shake out miles on the home TM.  TT:  28:35 AP:  9:32

Massage

Yoga

TT:  4:05:38  AP:  9:19 (9:19, 9:08, 9:11, 8:51, 9:06, 9:12, 9:06, 9:25, 9:29, 8:55, 8:56, 9:18, 8:59, 9:17, 9:21, 9:37, 9:28, 9:16, 8:57, 9:22, 9:16, 9:33, 9:41, 10:30, 9:35, 9:32, 3:04)

Karen asked me to join her on her 20th marathon.  Since I was already trained I decided to run.  I saw Lowell and Smooth on the bus.  It was wonderful to catch up!

Karen and I started together, but she left me around mile 2/3 and I didn't see her again till the finish.  I knew I wouldn't PR on this course, but I definitely underestimated the hills.  I really enjoyed the scenery and felt like I ran smart.  Nutrition and water intake was 100% on point.  We had cool and overcast weather....even a tailwind.

I was leap frogging with a young girl.  I noticed she started to fall behind a bit and motioned for her to run with me.  I ran the last 3-4 miles with her and we finished together.  We didn't talk a lot, but it was nice to have the company.  I saw Pam Bodtcher at the finish.  She said, "you make running marathons look so easy."  That was very nice of her to say.  Tim and Carter came after the race.

This was a small race...only had 900 runners for the marathon.  I had a really great experience (the cool weather was a major factor).  I ran the same exact time at Mt Charleston.  It is time to go back to the drawing board for training though.  I'm no where near a BQ.

4 miles on the home TM - RECOVERY/STRENGTH

TT:  39:10  AP:  9:48

Lifted first then ran.  Legs were toast by the time I started to run....not good.  Very stiff and creaky.  Peroneals bugging.

3x

bridge

adductor squeeze

push up

clam

calf raises

squat with overhead press

low squat slide with band

SL DL

backwards lunge

SL squat

sumo squat

STRENGTH/YOGA

Legs very sore from yesterday

3x

trx crunch

trx side plank up/downs

shoulder press

front/side raise

bicep

tricep

trx row

trx tricep

trx bicep

trx T

bicycle

superman

plank slide

tricep dips

calf raises

adductor squeeze

Backwards silo route--RECOVERY

TT:  55:26  AP:  10:18 (10:46, 10:27, 10:20, 10:00, 9:53, 3:58)

8 miles on home TM - RECOVERY

TT:  1:23:34  AP:  10:27

My legs feel like trash.  It would have been foolish to try any speed work (high hamstring and peroneals still bugging).  So I checked my ego at the door and just ran really slow. 

3x

squats

walking lunges

clams

foam roller abs

7 miles on home TM - SHORT/EASY TEMPO

TT:  1:07:45  AP:  9:41

I wanted to do a little speed to try and shake the rust from my legs.  

3 mile WU

3 mile tempo (6.3-6.7)@ 9:31-8:57

1 mile CD

High hamstring still bugging, but peroneals felt way better.

Long foam rolling/stretching session.  100% on EXTRAS this week.

10 miles on home TM-LONG WITH EASY TEMPO

TT:  1:36:05  AP:  9:36

4 mile WU @ 10:00/9:50

Pick up CArter from basketball

4 mile tempo @9:30/8:55

CD till hit 10 miles

Legs still feel very heavy.  High hamstring still bugging.

3x

bridge

adductor squeeze

clam

foam roller abs

STRENGTH/YOGA

3x

split leg lunge

hammie roll out

paper plates

monster walk

plank row

copenhagen addcutor

squat on bosu

pullover on bosu

trx row

trx tricep

trx bicep

trx W

bicycle

foam roll/stretch

5 miles on home TM--RECOVERY

TT:  49:22  AP:  9:52

3x

side lunge

SL squat to lunge

shoe laces hammies

push ups

adductor squeeze

2 mile shake out run on home TM - SHAKEOUT

TT:  19:16  AP:  9:38

Yoga

TT:  1:47:50  AP:  8:13 (8:25, 8:27, 8:29, 8:14, 8:12, 8:03, 8:25//, 7:48, 8:21, 8:20, 8:35, 8:24, 7:45)

I wasn't sure what to expect from this race since I have just run two marathons.  I feel like I've barely run since Utah Valley, so I was just happy to be here today.  Collette texted me last night about going to the race together.  What a great surprise!  We rode the bus up together.

I started very slow because I didn't want to Fly 'n Die.  I kept holding back and wish I wouldn't have.  I missed my course PR by 10 seconds :(  I dropped by GU somewhere and had to stop at the mile 7 aid station.  It totally cost me 20-30 seconds to open my GU and eat it (and it was a gross flavor).

Once I excited the canyon, I decided to push as hard as I could.  My first half of the race, my AP was 8:16 (down the canyon).  My second half of the race, my AP was 8:11 (flat).  I need to be a better down-the-canyon runner.  I saw an aquaintance about mile 12.  She kinda drives me crazy and I went right past her.  I knew I had to go to puke zone to keep her at bay.  It was my fastest mile of the race.  

I hung out in the finish chute for a minute to video Collette coming in.  I saw lots of friends!  Then Carter started his 5k.  He only wanted to run it to get the free Kneaders french toast.  He did a great job!  6th in his AG.

Post race, I'm feeling quite sore.  I must have run harder than I was in shape for.  I'm pleased with my time all things considered.  But I'm ticked I missed my course PR by 10 seconds (I should've looked up that PR time before the race).

I need to decide if I want to run St George.  Today is maybe not the day to make that decision :)

TT:  33:16  AP:  10:24

RECOVERY

Lots and lots of recovery.  I didn't wear my orthotics and the cuboid definitely bugged.  I felt very rusty and creaky.  Hamstrings still tight.

3x

Squat

Curtsy lunge

SL DL

Side plank with leg lift

Wall sit with ball abduction

fire hydrant

Hip drop on stair

Copenhagen

Clam

TRX bridge/hamstring

TT:  22:51  AP:  10:38  - 300 N

RECOVERY

TT:  46:29  AP:  9:17 - Manila Pond backwards

3x

Squat

trx lunge

trx DL

Monster walk

Hip hinges

Rectus femorus

C's

adductor squeeze

TT:  35:50  AP:  8:57 - Pumpkin truck

UNPLANNED TEMPO

60 minutes yoga

TT:  1:02:38  AP:  9:56 - walmart roundabout

3x

c's

trx bridge/hamstring

trx hamstring/adductor

hip flexor

foam roller abs

TT:  57:44  AP:  9:28 - MCT with Janice.  Legs felt VERY heavy

TT:  32:22  AP:  10:43  300 N

RECOVERY

3x

Foam roller abs

side lunge with slider

hip flexor

bohemian lunge

100 bridge

100 crunch

TT:  1:06:35  AP:  9:30 -- Walmart roundabout loop

I wanted to make this a fasterish run, but I was DYING trying to hold a 9:30 pace.  Yikes!

20 minutes yoga

3x

chest press

skull crusher

fly

seated row

tricep kickback

bicep curl

shoulder press

front/side raise

tricep with bar

push up

standing butterfly

STRENGTH and YOGA 

3x

Trx squats with bands

Monster walks 

Walking lunges

Abductor lifts

Squat with band and ball

SL bridge

Deals lifts

Triangles

30 minutes yoga

TT:  45:22 AP: 9:33

JUST RUNNING:)

I felt way better today than on Wednesday.  I should’ve brought water.

3x

Back lunge with slider

Foam roller abs

SL bridge 

Stair jumps

Tricep bar

Bicep

Front/side raise

Trx tricep

Trx W

TT:  43:12 AP: 10:03

TT:  56:01. AP:  9:15 —10:25, 9:20, 8:52, 9:17, 8:47, 8:43 (that 9:27 included a photo stop).

Ran with Janice and it was 72 degrees when we started.  But I felt great....best I’ve felt in awhile.  Super pleased with my times!!

RECOVERY

TT:  41:38. AP: 10:31

It was significantly cooler this morning.....hallelujah!  I felt stiff and creaky.  Shins tight.

I won’t be able to get as many extras this we as we have family staying with us.  Darn it :/

Chiropractor adjustment today.

TT:  39:37 AP:  9:13—10:04, 9:16, 8:51, 8:22, 3:01 Pumpkin truck loop

I was feeling slightly stressed last night and this morning, so I was grateful that I was able to run this morning.  Through in some surges down silo road and down pioneer house road.

TT: 1:10:26  AP: 10:03

Golf course-100 east.  I felt so clunky and had to put out so much effort for such a slow AP.

3x

Foam roller abs

Hip hikes on stairs

Side lunge with slider

Glute squeeze with ball and Superman 

Bohemian 

100 crunches 

100 bridges 

Adductor squeeze

TT:  57:26 AP: 9:33

I ran before, during and after Abby’s Steel Days 5k.  She ran a PR today-22:17!!!!  So proud of her.

I however felt like crap.  High hamstring bugging.

TT:  1:01:25 AP: 9:35 —golf course loop

Janice canceled, so I ran later and it was warm.  I didn’t feel like I was going to die.

3x

Squat

Side half plank with clam

SL bridge

Adductor pulses

Foam roller abs

Hip hikes

TT:  29:23 AP:  9:57

SO hot...blah!  I was not feeling any motivation this morning!  I had a chirpractor adjustment last week.  My ACL knee locked up again.

3x

side lunge with slider

back lunge with slider

SL DL

Ball obliques

LLL

TT: 57:48. AP:  9:58 --Discovery Park/Evergreen Park loop

SO HOT!  I had a few walk breaks during mile 5.  SWEATY!

Yoga

TT:  1:22:26 AP: 9:52–MCT loop

Meh...hot and muggy.  I’m so abnormally slow right now.

3x

Foam roller abs

Squat with ball

Triangles with band

Hammie rollout

Walking lunge

TT:  43:17. AP:  8:38 - 400's on the LP track with Janice.  It's been since 2014 that I've done speed work on the track.  I didn't sleep well last night because I was nervous.  I've been having serious thoughts regarding my running.  I'm wondering if my time is over...if I need to focus my efforts on other things.  But Janice texted, so I thought I would go.  I had NO expectations.  I was just going to run hard, but not all out. 

I'm feeling happy about this experience.  My times are SO MUCH slower than in 2014 (1:30's).  But I have a starting point and I don't feel injuryish.

1 mile WU - 8:48

6x400 (200 RI)

1:45, 1:52, 1:48, 1:50, 1:49, 1:49 (hard, but not death.  Could've done more)

CD till I hit 5 miles

3x

squat

eccentric hammie

RDL

60/60/60

foam roller abs

side lunges

1x hip work

LLL

clam

feet together clam

firehydrant

donkey kick

penguins

russian twists

bicycles

supine marching

TT:  31:41 AP: 10:32–new route straight through new neighborhood.  We were at Lagoon yesterday and I was so tired this morning.  So I started later and it was HOT!  But I felt alright.

3x

Trx w, bicep, tricep, t 

Shoulder press

Bar triceps

Bicep curl

Skull crusher

Lateral/front raise

Upright row

TT:  1:32:42 AP: 9:22 - JRP with Karen and it felt surprisingly good!

3x

trx lunge

trx DL

trx crunch

trx side plank up/down

trx pull up

hammie roll out

bicep curl

shoulder press

skull crusher

lateral/front raise

TT:  1:00:13. AP:  10:22. Discovery park loop

Super stiff and creaky.  Should've gone slower because my HR was high.

3x

KB squat

KB side lunge

KB SL DL

LLL

trx pull up

TT:  52:12 AP: 10:07--MCT

Ran into Tam on my way back.  yoga

TT:  38:29. AP:  8:40

8x400 (1:55, 1:53, 1:52, 1:51, 1:49, 1:49, 1:48, 1:48) - 1:50 average

Felt alright, but slower than last week.  STressed about leaving for girls camp

Easy 2 mile hike around Legacy Lake at Heber Valley Camp.  Beautiful!

TT:  36:54. AP:  10:55 - 7719 feet elevation

Run around Legacy Lake with Abby at girls camp.  I could totally feel that elevation.

TT:  1:00:17. AP:  9:56 - MCT

I could feel the heavy eating and lack of exercise at girls camp.  Super stiff and creaky.

 50 pull ups

60 push ups

100 squats

100 crunches

I’ve felt like crap lately.  Crazy migraines.  Crazy high heart rate.  Not sleeping well.  Major weight gain. I’ve taken some time off...I just couldn’t do it anymore.  I’ve made an appointment with a specialist.

TT:  28:07 AP: 9:21

High hamstring bugging 

TT:  42:14 AP:  10:33

Iron Mel kept posting about going to The Bearded Trainer and what a difference it has made in her training.  So I tried a free class and loved it.  It reminds me a of TRX.  Plus everyone was SO nice.

TBT 60 minute class

TT;  43:48 AP:  9:58–pumpkin truck/pioneer house loop.

TT:  48:39 AP: 9:43–up pond road to MCT—high hamstring still bugging 

60 minute TBT class 

4x

Squat with ball

SL DL

Split leg lunge

Foam roller abs

LLL with band

TT:  44:49 AP:  11:11–pumpkin truck loop—really worked on cadence.  But after my run, my watch said it was only 161 :(

60 minute TBT class

TT:  40:35 AP: 10:08 —out/back on 300N.  Worked on cadence again but this time listened to a 180bpm playlist.  This time it was 169.....a slight improvement!!!!

60 minute TBT class—legs

MCT—TT: 1:05 AP: 10:50 Cadence: 170

Early morning run.  Quads CRAZY tight.  I had to stop and stretch a few times.  No 180 bpm playlist, but really focused on cadence.

Abby won the BYU Autumn Classic freshman/sophomore race!!!!!  Wowzer, she lead from the beginning and did an amazing job!  And she earned her varsity letter.  It was a great day.

TT:  49:50 AP: 10:02 —MCT right to left. HR:  166 Cadence:169

60 minute TBT class 

Squat with ball

SL DL

Split leg lunge

Foam roller abs

LLL with band

Trx T

bicycle

Stretching and yoga

TT: 1:23:47 AP:  9:59 Cadence:  168

Talk on the street is that the BQ’s are going to get faster.  That means I’ll need to cut off 20 minutes from my current PR.  I think I’m out.  It just seems too overwhelming and I gave too many injuries.  I’ll still run, but no more BQ attempts.  I’m sad.

Pm: TBT class

TT: 1:07 AP: 10:59–Walmart 

Squat

Lunge

Side lunge

Monster walk 

Crunch 

Side plank up/down 

March

In Boise to watch the Bob Firman XC!  Go Abby!  Go Caveman!

TT:  40:27 AP:  20:28

TT: 1:07:28 AP:  10:53 HR:  159–Walmart loop

60 minute TBT class

4x

Trx SL squat

Trx tricep 

Trx biceps

Ball chest down butterflies 

SL bridge on bosu

Trx side plank up/downs

TT:  1:64:17 AP:  10:44–MCT

Blah....didn’t feel super great.  High hamstring bugging.

60 minute Tbt class

TT:  59:92 AP:  11:34–Phillipi’s road to Discovery Park

Felt better going slower.  Diagnosed with adrenal fatigue yesterday.  Lots of new supplements and no more sugar.

TBT class

5x

KB squat to row

Push up

KB swing 

Run

TT:  59:59 AP: 10:21–Highland Gardens

High hamstring bugging 

TBT 60 minute class

3x

45 minutes on step mill

60 minute tbt class 

45 minutes step mill

squats

bridges/adductor 

10x

100 jump ropes

10 weight ground to overhead 

10 pushups

squat

60 minute Tbt Class 
 

50 minutes step mill

3x

leg press

calf raises 

Adductor 

abductor 

bicep curl 

tricep kick back

shoulder press

3x

SL squat

Trx hammie/adductor 

Curtsy lunge

Trx row

Walking lunges

Hammie rollout

Side lunge

Trx side plank up/downs

Bicep with band

Skull crusher

Shoulder press

Y on ball

Side crunch on ball

Bicep curl

Trx tricep

Front/lateral raise

Star on bosu 

Trx crunch

60 minute step mill-3x5 minute hard 

60 minute tbt class 

With Tim

3x

SL squat on bosu

Bicycle 

Side lunge 

Arms on ball

Squat to back lunge

Bicep 

Bridge to adductor 

1.2 mile run on TM

60 minute step mill

60 minute tbt class 

30 minute step mill

60 minute tbt class 

25 minute step mill with 4x1 minute sprint

60 minute tbt class 

30 minute walk

30 minute yoga

3x

7 miles of walking around Washington DC

3x

Walking while Abby runs

3x

3x

2 mile walk

tbt class