I Can Do Hard Things

January 2022

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15% off for Fast Running Blog members at St. George Running Center!

Location:

American Fork,UT,

Member Since:

Nov 27, 2009

Gender:

Female

Goal Type:

Boston Qualifier

Running Accomplishments:

St George Marathon

2011 - 4:11:52 

2017. -4:01:17

2021 - 4:03:05

Salt Lake City Full Marathon

2013 -  4:23:03 

Ogden Marathon

2012 - 3:58:35

2013 - 4:17:20

2014 - 4:02:51

2017 - 3:55:22**

Utah Valley Marathon

2019 - 4:05:37 

Top of Utah Marathon

2014 - 4:09:27

Mt Charleston Marathon

2019 - 4:05:33

West Mountain Marathon

2015 - 4:42:34

 

St George Half Marathon

2012 - 1:55:00

2013 - 2:03:00

2014 - 1:46:00

2015 - 1:48:00

Salt Lake City Half Marathon

2012 - 1:51:00

2014 - 1:44:01

Hobble Creek Half Marathon

2001 - 1:40:00**

2011 - 1:45:00

2012 - 1:43:00

2013 - 1:43:00 

American Fork Half Marathon

2013 - 1:48:24

2014- 1:53:23 (pacing Tim)

2017  - 1:47:54

2018 - 1:48:12

2019 - 1:47:50

Timp Half Marathon

2012 - 1:47:18 

Utah Valley Half Marathon 

2011 - 1:55:00 

Top of Utah Half Marathon

2010 - 1:48:20 

The Haunted Half Provo

2018 - 1:51:28

 

Goblin Valley 50K

2014 - 5:58

Red Mountain 55K

2018 - 7:31:37

Antelope Island Fall Classic 50K

2017 - 6:14:23

Antelope Island 50 Mile

2015 - 10:10:00

Antelope Island 100 Mile

2018 - 26:53

 

 

**Personal Best 

 

 

Short-Term Running Goals:

 

 

Long-Term Running Goals:

To qualify for Boston

Personal:

Married for 22 years. I have 17 year old triplets and a 14 year old. I love to sew, garden, and run!

Favorite Running Quotes: 

1.  

"Sooner or later the serious runner goes through a special, very personal experience that is unknown to most people.

Some call it euphoria. Others say it's a new kind of mystical experience that propels you into a elevated state of consciousness, a flash of joy.

A sense of floating as you run. This experience is unique to each of us, but when it happens, you break through a barrier that separates you from casual runners. Forever. And from that point on, there is no finish line. You run for your life. You begin to be addicted to what running gives you."  

~Nike Poster

2.           A journey of a thousand miles begins with a single step.

Lao-Tzu

You’ve no doubt heard this.  And you’ve probably recited it in your mind on a run or at the gym when you’re just beginning to get in shape.  You have a goal in sight and this quote brings you back to the current moment.

 

But the problem is that many runners forget all of the steps between the first one and the goal.  If your goal is to run under two hours for the half marathon then you need to be honest about all of the little steps to get to that goal.

 

…and what I’d rather see you do is to get the goal out of mind completely, but rather focus on the process, not the outcome. -Jay Johnson Process orientation, not outcome orientation.

 

You should have goals, but you should take it one step at a time.  And you should be honest about the fact that you don’t know how many steps it will take to get there. ~ Vernon Gambetta

 

3.  Human beings are made up of flesh, blood and a miracle fiber called COURAGE! ~ George Patton 

 

4.   Find the courage to be patient.

Favorite Blogs:

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Miles:This week: 10.00 Month: 92.80 Year: 480.51
2014 - Minutes Lifetime Miles: 28605.00
Slow milesFast milesTotal Distance
480.510.00480.51
Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Out/back new entrance

TT:  32:58

I'm in full house decluttering/cleaning mode.  I can only do a few things really well at one time.  I guess I can't run/lift well and keep m my house deep cleaned.

High hamstring still bugging.

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

run on TM

lift at home

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Walk/run on TM

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

TBT class

Weight: 0.00
Slow milesFast milesTotal Distance
4.500.004.50

Melissa's street-Discovery Park-New entrance

TT:  47:34

AP:  10:35

HR:  155

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's route-19 degrees :(

TT:  59:50

AP:  9:59

HR:  163

TBT Class-100 squats

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

Walk

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

New entrance hill//pumpkin truck

TT:  33:28

AP:  10:30

HR:  147

TBT Class--wrecked from Monday 

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

Pumpkin truck route-27 degrees

TT:  38:21

AP:  9:35 (10:30, 9:49, 9:06, 8:50)

HR:  168

School was canceled for the next 5 days due to Covid.  Fun.

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

New entrance - pumpkin truck - 18 degrees

TT:  32:45

AP:  10:21

HR:  156

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TM

TT:  34:40

AP:  11:33

HR:  139

Weight: 0.00
Slow milesFast milesTotal Distance
3.500.003.50

TM

TT:  38:55

AP:11:07

HR:  142

Weight: 0.00
Slow milesFast milesTotal Distance
4.500.004.50

Melissa's street-Discovery Park-30degrees-icy 

TT:  45:40

AP:  10:04

HR:  146

 

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

on TM

HR:  141

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

19 degrees outside, so I decided to run on the TM.

TT:  45:00

HR:  141

TBT Class - 100 squats

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TM

TT:  35:00

AP:  11:40

HR:  139

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

TM

TT:  57:00

AP:  11:24

HR:  141

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

TM

TT:  1:06

AP:  11:00

HR:  141

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

TM

TT:  22:00

AP:  11:00

HR:  138

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

TM - a few pickups

TT:  1:06

AP:  11:00

HR:  155

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TM

TT:  34:00

AP:  11:20

HR. 148

Mobility and foam roll

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

TM - with a few pick ups

TT:  1:04

AP:  10:40

HR:  149

Mobility

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

TM-pickups 

TT:  51:00

AP;  10:12

HR:  155

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TM

TT:  32:00

AP:  10:40

HR:  143

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's route - first outside run in like a month.  21 degrees.  This run kicked my booty.  Treadmill doesn't equal outside.

TT:  58:12

AP:  9:48

HR:159

TBT - this also kicked my booty.

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Out/back new entrance --21 degrees

TT:  35:27

AP:  11:46

HR:  135

Weight: 0.00
Slow milesFast milesTotal Distance
7.500.007.50

North county-canal Blvd-alpine Hwy-300 n-28 degree

TT:  1:19

AP:  10:31

HR:  154

This was way harder than it use to be

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

7:00 am TBT class

4 miles on TM after class with pick ups--HR:  158

Weight: 0.00
Slow milesFast milesTotal Distance
3.400.003.40

Tim dropped me off at Timp Hwy/N County Blvd and I ran home.  34 degrees 

TT:  28:46

AP:  8:33 (9:06, 8:18, 7:56)

HR:  160

Things will get creaky after this run :/

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

TBT Class

Run in Alpine while waiting for the dog at the vet.  I forget how hilly it is up there.  34 degrees

TT:  38:57

AP:  9:44 (10:24, 10:13, 9:33, 8:38)

HR:  153

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Discovery Park to Everygreen Park--30 degrees

TT:  1:00:35

AP:  10:26

HR:  144

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

TM-lots of interruptions

TT:  1:16

AP:  10:51

HR:  142

TBT class with Georgia

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

MCT -21 degrees

TT:  1:08

AP:  9:49

HR:  159

Weight: 0.00
Slow milesFast milesTotal Distance
1.500.001.50

On TM

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TM - pickups

TT: 30:00

AP:  10:00

HR:  150

TBT Class with Georgia

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TM
 

TT:  33:00

HR:  146

TBT Class with Georgia

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TM

TT:  33:00

HR:  143

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Out/back new entrance

TT:  29:03

AP: 9:39

HR:  152

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's route - 16 degrees

TT:  57:59

AP:  9:45

HR:  159

PM:  TBT Class with Georgia

Weight: 0.00
Slow milesFast milesTotal Distance
6.300.006.30

Golf course to Alpine Hwy to 300 N--25 degrees

TT:  1:02:38

AP:  9:54

HR:  155

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Discovey Park to Evergreen Park--30 degrees.

I'm having such a hard time finding my mojo.  And whether I want to run a fall race.  And everything seems to hurt.

TT: 1:00

AP:  10:22

HR:  150

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's Route - 46 degrees

TT:  59:19

AP:  9:56

HR:  157

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

TBT Class

6.5-7.0 (7.0x2) speed--4:00 hard/1:00-2:00easy

TT:  45:00

HR:163

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Walmart round about - short add on - old entrance.  28 degrees

TT:  1:06

AP:  9:48

HR:  159

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

 

Super snowy this morning

 

TBT Class

TT:  55:00

AP:  11:00

HR:  144

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

TM

TT:  1:12

AP:  10:17

HR:  146

Started taking ashwagandha yesterday.  Slept great.

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

TT:  50:00

HR:  153

Pick ups:  4:00/1:00--6.0-6.6

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

MCT - home on field and new entrance - 34 degrees

TT:  1:11:54

AP: 10:15

HR:  153

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Pam's Route-34 degrees

TT:  1:01:29

AP:  10:21

HR:  156

My insomnia has been so terrible lately.

Weight: 0.00
Comments
From D Burke on Thu, Mar 17, 2022 at 17:37:38 from 50.237.211.90

i have found great success by turning on brown noise. there are many great playlists on spotify/itunes. i think the sleep experts recommend pink or white noise (lol, these colors), but brown has worked really well for me.

your friend,

a ghost

Slow milesFast milesTotal Distance
8.100.008.10

Bohemian single leg squat/hamstring slide outs/calf raises/LLL with weight/skull crusher

 

JRP with Rachel and Karen - 30 degrees

TT:  1:17

AP:  9:32 (10:12, 9:28, 9:38, 9:22, 9:41, 9:22, 9:15, 9:16)

HR:  160

I haven't felt this good on a run in a LONG time.  Lots of things to consider:  sunshine, glute activation BEFORE run, running with friends.  Gives me hope.

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Run with Becky

TT:  34:27

AP:  11:28

HR:  136

 

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

TBT Class

TM

2 mile WU

2x8:00 @6.5/6.7 (9:14/8:57) - 2 min rest

2x5:00@6.9/7.0 (8:42/8:34) - 2 min rest

2x2:00@7.2/7.4 (8:20/8:06)

 

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Recovery

TT:  33:00

HR: 137

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

MCT-30 degrees

TT:  1:10:48

AP:  10:10

HR:  156

Weight: 0.00
Slow milesFast milesTotal Distance
10.600.0010.60

MCT - 43 degrees -----WAY too fast.  Hip flexr bugging

TT:  1:43

AP:  9:41

HR:  163

Weight: 0.00
Slow milesFast milesTotal Distance
5.400.005.40

2.3 before my run with Becky - TT:  23:31//AP:  10:14//HR:  143

3.0 with Becky - TT:  30:34//AP:   10:25//HR:  154

45 degrees - hip flexor bugging frm yesterday

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

MCT - 52 degrees - short sleeve weather

TT:  1:15

AP:  10:46

HR:  157

Right hip still achy from last week

 

PM:  TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Discovery Park - Evergreen Park with Melissa's street add on - 43 degrees

TT:  1:14

AP:  10:39

HR:  154

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

TBT Class - legs were TOAST after this class.  I could only manage 4 miles today.  45 degrees and windy.

TT:  37:45

AP:  9:25 

Pick ups:  .66 @8:07///.27@8:17///.42@7:32

HR:  173

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

MCT through field--39 degrees

TT:  1:13

AP:  10:36

HR:  151

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

300N-right at dead end--34 degrees

TT:  1:12

AP:  10:33

HR:  149

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TBT Class -Tim/Georgia/Annie/Sydney

New entrance--up hill-pumpkin truck-down hill-34 degrees

TT:  29:52

AP:  9:34 (10:47, 9:37, 8:10)

Hip flexor buggi g

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Home TM--too windy outside 

TT:  34:00

Weight: 0.00
Slow milesFast milesTotal Distance
5.800.005.80

1 mile and 1/2 mile time trial for Coach Mel

3 mile WU on MCT

1 mile - 7:42 (definitely a 10 effort wise)

.63 recovery

1/2 mile - 3:40 (7:21)

.64 home

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Stopped in Vegas on our way to Arcadia.  Hotel TM run.

TT:  32:00

Weight: 0.00
Slow milesFast milesTotal Distance
2.000.002.00

Easy miles with Georgia and Abby around Arcadia.  Big race for my girl tomorrow.  It's supposed to be 100 degrees.  I'm praying it goes well.

Weight: 0.00
Slow milesFast milesTotal Distance
5.360.005.36

Discovery Park - Melissa's street - new entrance - 36 degrees

First workout with Mel.

Glute activation exercises

10 min WU

4x3:00 @ 8:09-9:07 (8:07, 7:51, 7:49, 7:57...up a hill)

5:00 easy @ 11:04-12:55

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

3 easy on home TM.  Snowing outside

TT:  36:00

Foam rolling and mobility 

Weight: 0.00
Slow milesFast milesTotal Distance
5.000.005.00

7:00 am TBT class.  Kyle’s “halfway humbler” about did me in.  
 
Came home and ran on my home TM.
 

Garmin did not like my indoor workout (I did change the setting to indoor, but the paces/distance was WAY off my TM).

 
So I’ll post my TM speeds:
 
1 mile WU @ 5.5 (10:54)
 
1-6.7 (8:57)
2-6.7 (8:57)
3-6.7 (8:57)
4-6.7 (8:57)
5-6.8 (8:49)
6-6.9 (8:41)
RI @ 5.5 (10:54)
 
CD @ 5.6 (10:42) 
 
Apple Watch HR @161
 
My right hip flexor/psoas is a hot spot for me. So I kept my speed a bit slower to keep me in the workout.  Everything else felt good.
 
Foam roll and mobility 

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

Out/back on MCT

1xglute activation exercises 
 
I didn’t sleep well last night, so after my kids went to school I took a nap.  It was freakin 45 degrees by the time I got out the door!!!!
 
I felt creaky and rusty today…. Had a hard time getting my legs moving.  But I got all my paces.  Hip flexor/psoas still squeaky.

TT:  1:04
AP:  9:23
2 mile WU @9:41-11:04 (10:07&10:00)
1 mile moderate @8:09-9:07 (8:10)
1 mile recovery @9:07-10:20 (9:52)
1 mile moderate @8:09-9:07 (8:10)
2 mile CD @9:41-11:04 (9:40&9:41)
 

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Easy with Becky

TT:  32:16

AP:  10:42

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

I got Rachel to run this workout with me!!  39  degrees.  Boston Marathon is today.

This workout kicked by tail!  Definitely a 10!!  I couldn't hit those 1:00 paces.  PM:  TBT class

  1. 2x glute activation

  2. Warm up

    15 min @ 09:41-11:04 min/mi (10:05 & 9:43)
  3. Ramp up in 4 steps

    1. 4 min @ 09:07-10:20 min/mi (9:26) (9:35) (9:36)

    2. 3 min @ 08:09-09:07 min/mi (8:30) (8:29) (8:31)

    3. 2 min @ 07:23-08:09 min/mi (7:42) (7:46) (7:44)

    4. 1 min @ 06:44-07:23 min/mi (7:44) (7:42) (7:25)

  4. Cool Down

    10 min @ 09:41-11:04 min/mi (9:55)
     

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Out new entrance - 61 degrees

Walk/ run

TT:  37:12. AP: 12:34

Weight: 0.00
Slow milesFast milesTotal Distance
8.450.008.45

MCT Loop - 39 degrees

​TT:  1:19 - AP:  9:23 - HR  169 

TBT Class

  1. Warm up

    1.50 mi @ 10:20-11:55 min/mi
  2. Repeat 2 times

    1. Hard

      0.50 mi @ 08:09-09:07 min/mi (8:08 & 8:07)
    2. Easy

      0.25 mi @ 10:20-11:55 min/mi
  3. Repeat 1 times

    1. Hard

      1.00 mi @ 08:09-09:07 min/mi (8:19)
    2. Easy

      0.25 mi @ 10:20-11:55 min/mi
  4. Repeat 2 times

    1. Hard

      0.50 mi @ 08:09-09:07 min/mi (8:04 & 7:59)
    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 (7:59)
    2. Easy

      0.25 mi @ 09:07-10:20 min/mi
  6. Cool Down
    1. 1.00 mi @ 09:41-11:55 min/mi
       

Weight: 0.00
Slow milesFast milesTotal Distance
4.800.004.80

50 degrees - Melissa's street to Discovery Park

TT:  45:00

AP:  9:22

 

  1. Warm up

    15 min @ 09:41-11:04 min/mi
  2. Repeat 6 times

    1. Hard

      2 min @ 07:45-08:09 min/mi (8:08, 7:51, 7:43, 7:50, 7:53, 7:56)
    2. Easy

      2 min @ 09:07-10:20 min/mi
  3. Cool Down

    10 min @ 09:41-11:04 min/mi
     

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

43 degrees - Pam's route - with Becky

TT:  44:47

AP:  11:19

Weight: 0.00
Slow milesFast milesTotal Distance
5.800.005.80

​Discovery Park to Evergreen Park - 25 degrees

These were hard, but I wasn't desparate.  Last push was up Evergreen Park hill...and it was my fastest!!

TT:  54:25

AP:  9:23

HR:  165

  1. Warm up

    10 min @ 09:41-12:55 min/mi
  2. Repeat 4 times

    1. Hard

      5 min @ 08:09-09:07 min/mi (8:11-8:11-8:09-8:03)
      Zone 2-Zone 4
    2. Easy

      5 min @ 11:04-12:55 min/mi
  3. Cool Down

    10 min @ 09:41-11:04 min/mi
     

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

TT:  34:30

AP:  11:26

Weight: 0.00
Slow milesFast milesTotal Distance
9.000.009.00

 

1.    Warm up 2.00 mi @ 09:41-11:04 min/min (10:09/9:53)

    2.    Active 2.00 mi @ 08:37-09:41 min/mi (8:31/8:38)
    3.    Recovery 1.00 mi @ 09:41-11:04 min/mi  (11:13)
    4.    Repeat 3 times
    1.    Hard 0.50 mi @ 06:44-07:23 min/mi (7:51/7:53/7:55)
    2.    Easy 0.50 mi @ 10:20-12:55 min/mi 
    5.    Cool Down 1.00 mi @ 09:41-11:04 min/mi 
 

Glute activation.

Holy crap that sucked. I was in puke zone during every set.  Maybe I did the 2 mile tempo too fast because those 1/2 mile repeats were so far gone…..I wasn’t even close.  Kinda shook my confidence.

Gu at mile 4 and I carried water.  Hip flexor SO tight/sore.

TT:  1:27. AP:  9:43. HR:  166

MCT-  37 degrees

Weight: 0.00
Slow milesFast milesTotal Distance
5.200.005.20

MCT - 36 degrees - very windy

TT:  48:41 

AP:  9:21

HR:  160

I really needed a redemption run after Wednesday.  I felt super strong and could have gone faster.

  1. Warm up

    15 min @ 09:41-11:04 min/mi
  2. Repeat 5 times

    1. Hard

      2 min @ 07:23-07:45 min/mi (7:38, 7:28, 7:17, 7:19, 7:04)
    2. Easy

      3 min @ 10:20-11:55 min/mi
  3. Cool Down

    10 min @ 09:41-11:04 min/mi
     

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

Out/back 300 N - 34 degrees

TT:  44:38

AP:  11:08

HR:  135

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

Weights at home before run.

Pam's route with Rachel - 50 degrees - This is a cut back week.  This run was a bit faster than I wanted.

TT:  56:58

AP:  9:35

HR:  159

Weight: 0.00
Slow milesFast milesTotal Distance
4.800.004.80

Workout - 45 minutes easy - 36 degrees and rain

Discovery Park to Melissa's street

TT:  50:42

AP: 10:37

HR:  137

Weight: 0.00
Slow milesFast milesTotal Distance
4.500.004.50

TT:  47:00. HR:  152

Lifting at home gym 

I didn’t want to run in the rain, so I did the workout in the TM.

WU@5.5 (10:54)
200’s@7.3 (8:13)
200 recovery @ 5.0 (12:00)
CD@5.5 (10:54)

Foam roll

Weight: 0.00
Slow milesFast milesTotal Distance
8.300.008.30

​MCT 8 mile loop - 37 degrees

TT:  1:17  AP:  9:21 HR: 162

  1. Warm up

    2.00 mi @ 09:41-11:04 min/mi (10:20, 9:46)
  2. Active

    1.00 mi @ 08:09-09:07 min/mi (8:22)
  3. Recovery

    2.00 mi @ 09:07-10:20 min/mi (9:23, 9:10)
  4. Active

    1.00 mi @ 08:09-09:07 min/mi (8:13)
  5. Cool Down

    2.00 mi @ 09:41-11:04 min/mi (9:47, 9:44)

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Out/back new entrance to favorite house - 63 degrees

TT:  34:41

AP:  11:34

HR:132

Weight: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

MCT - out, but finish on 700 N and new entrance - 36 degrees

TT:  1:35. AP:  9:30 HR:164 

  1. Warm up

    2.00 mi @ 09:41-11:04 min/mi (10:18, 9:45)
  2. Active

    2.00 mi @ 08:37-10:20 min/mi (8:40, 8:40)
  3. Recovery

    2.00 mi @ 10:20-11:55 min/mi (9:54, 9:46)
  4. Active

    2.00 mi @ 08:37-10:20 min/mi (8:35, 8:30)
  5. Cool Down

    2.00 mi @ 10:20-11:55 min/mi (10:32, 10:24)

Weight: 0.00
Slow milesFast milesTotal Distance
3.000.003.00

Run/Walk on TM - HR:  127

 

Weight: 0.00
Slow milesFast milesTotal Distance
6.000.006.00

​Discovery Park to Evergreen - 36 degrees

TT:  54:33. AP:  9:02

TBT Class

  1. Warm up

    1.50 mi @ 09:41-11:04 min/mi (9:56, 9:39)
  2. Active

    1.50 mi @ 07:23-08:37 min/mi (8:12, 8:08)
  3. Recovery

    0.50 mi @ 10:20-11:55 min/mi
  4. Active

    1.50 mi @ 07:23-08:37 min/mi (8:04, 7:51)
  5. Cool Down

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

 

 

 

Weight: 0.00
Slow milesFast milesTotal Distance
4.900.004.90

Pumpkin Truck - Pioneer House - 37 Degrees

TT:  47:08 AP:  9:42 - felt super great!

TBT Class

  1. Warm up

    15 min @ 09:41-11:04 min/mi (10:09, 9:35)
  2. Repeat 8 times

    1. Hard

      400 m @ 07:03-07:45 min/mi (7:23, 7:16, 7:08, 7:12, 7:07, 7:15, 6:51, 6:35)
    2. Easy

      1 min @ 17:14-22:09 min/mi
  3. Cool Down

    10 min @ 09:41-11:04 min/mi (10:39)
     

 

Weight: 0.00
Slow milesFast milesTotal Distance
4.000.004.00

Out/back on 300n--44 degrees

TT:  44:22

AP:  11:05

HR:  138

Weight: 0.00
Slow milesFast milesTotal Distance
12.000.0012.00

MCT - 61 Degrees

TT:  1:51:41 

AP:  9:07

HR:  166

Glute activation exercises 

Well that was humbling :). My biggest mistake was not bringing water.  The drinking fountains are on, but they didn’t match up with my recovery spots.  So I had too many unplanned stops to get a drink.  I took 1 Gu.  This was definitely hard, but I did hit all the times (and even negative splits).

Calves are very tight.  Lots of mobility and rolling.

TBT class tonight

 

  1. Warm up

    3.00 mi @ 09:41-11:04 min/mi (10:15, 9:55, 9:41)
  2. Repeat 6 times

    1. Hard

      0.50 mi @ 07:45-08:37 min/mi (8:07, 8:07, 8:05, 8:05, 7:54, 7:50)
    2. Easy

      0.50 mi @ 09:07-10:20 min/mi
  3. Active

    2.00 mi @ 08:09-09:41 min/mi (8:17, 8:03)
  4. Cool Down

    1.00 mi @ 09:41-11:04 min/mi (9:53)
    Zone 1-Zone 2

Weight: 0.00
Slow milesFast milesTotal Distance
2.300.002.30

Out/back new entrance - 55 degrees

Yesterday chewed me up and spit me out.  Walk/run today.

TT:  30:06

AP:  12:56

HR: 122

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

MCT - 50 degrees - TT:  1:03 AP:  9:14 HR:  162

Calf has been bothering me.  It feels ok when I run, but afterwards it is so sore.

 

  1. Warm up

    2.00 mi @ 09:41-12:55 min/mi (10:14, 10:01)
  2. Ramp up in 4 steps

    1. 1.00 mi @ 09:07-09:41 min/mi (9:09)

    2. 1.00 mi @ 08:37-09:07 min/mi (8:41)

    3. 1.00 mi @ 08:09-08:37 min/mi (8:11)

    4. 1.00 mi @ 07:45-08:09 min/mi (7:56)

  3. Cool Down

    1.00 mi @ 09:41-12:55 min/mi (10:35)
    Massage

Weight: 0.00
Slow milesFast milesTotal Distance
7.000.007.00

700 N -golf course-100E-300N - 43 degrees and very windy

TT:  1:15

AP:  10:39

HR 141

My calf/achilles/peroneal has REALLY been bothering me.  I had a massage on Wednesday, but it is still sore.  So I just ran slow today instead of the workout.  I'm hoping with our senior trip and less running, it will chill out.

TBT Class

Weight: 0.00
Slow milesFast milesTotal Distance
0.000.000.00

10.55 miles--49:12--12.9--138

 

Instead of running, I dusted off my bike and pumped up the tires.  I was so slow, but it sure felt good to sweat in the sun.  That sweating and sunshine always puts me in a better mood.

Today was the state track meet.  The end of an era.  I will miss it.

Weight: 0.00
Slow milesFast milesTotal Distance
10.000.0010.00

Just a run, no workout.  46 degrees.  Kept holding back, felt good.

TT:  1:39:40

AP:  9:24

HR:  161

PT for Achilles 

Weight: 0.00
Slow milesFast milesTotal Distance
480.510.00480.51
Weight: 0.00
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