I Can Do Hard Things

We've been having CRAZY amounts of snow the past few days.  The roads were VERY snowy/slushy.  I didn't want to run on the TM, so I'm moving my long run to later in the week when its not as snowy.  30 degrees - snowing.

TT:  1:00:24

AP:  10:23

HR:  156

Post run leg lift.

I really wanted to get my long run in today, but I slept so terrible last night....and it snowed several more inches...and I was feeling like a head cold was coming on.  So I stuck with my 6 miles and called it good.  I'll try again tomorrow.

Everything felt terrible on the run.

Pam's route - 28 Degrees and snowing/very slushy

TT:  1:06

AP:  11:01

HR:  161

MCT - 25 degrees, but dry roads

TT:  1:20:59

AP:  10:07

HR:  164

PM - TBT Class

TBT Class

Pumpkin truck look - 34 degrees - heavy snow fall.  I was so wet by the end.  Pick ups the last 2 miles.

TT:  41:10

AP:  9:29

HR:  160

Discovery to Melissa's street-27 degrees -crazy foggy 

TT:  48:17

AP:  10:36

HR:  144

TBT Class

MCT - 36 degrees - My son was set apart as a missionary last night. I'm feeling all the emotions that a mother feels.  I hardly slept last night.

Started slow and negative split on the way home.

TT:  1:39:10

AP:  9:56 (10:40, 10:31, 10:29, 10:21, 10:32, 10:10, 9:47, 9:11, 8:45, 8:18)

HR: 157

Lift legs

700 N - 100 E - 300 N - 45 degrees and windy

TT:  46:44

AP:  11:08

HR:  147

TBT Class
Discovery to Evergreen - 34 degrees.  I really need some sunshine!!

TT:  1:01:25

AP:  10:25

HR:  145

 Pam's route-27 degrees-overslept and on a time crunch-tempo on the flip around

TT:  53:36

AP:  8:58 (9:53, 9:39, 9:01, 8:22, 8:23, 7:59)

HR:  164

Hip flexor/psoas sore

Out/back 300 n-36 degrees

TT:  43:42

AP:  10:56

HR:  149

MTC Murph with Carter

1 mile run (9:44)

50 calf raises

50 split squat

50 bicep curls

50 tricep trx

50 supermans

1 mile run (8:37)

Pam's route - 28 degrees - I brought my son to the MTC today.  

TT:  58:13

AP:  9:46

HR:  156

TBT Class

TBT Class

Up/Down No County - 27 degrees - legs very heavy from class

Goal:  3 mile temp @ 8:30

TT:  1:03:21

AP: 9:02 (10:18, 9:50, 9:44, 9:57, 7:56, 7:41, 7:39)

HR:  166

In/out new entrance - 25 degrees and snowing.  Shins splints from the new Kinvaras yesterday.  Run/walk

TT:  35:21

AP:  12:43

HR:  130

MCT - 16 degrees - It was hard to get moving because it was so cold.  Those tempo miles were difficult.  They felt way to hard.

12 miles with a 3 mile MP tempo.

TT:  1:54:16

AP: 9:31 (10:46, 10:24, 9:57, 9:58, 9:55, 9:54, 9:33, 9:11, 8:30, 8:25, 8:11, 9:25)

HR:  166

I did the tempo miles too fast.  I need to learn how to regulate that better.

700 N-100E-300 N - 25 degrees - recovery

TT:  50:14

AP:  11:50

HR:  141

Discovery Park to Evergreen - 25 degrees - several inches of new snow.  I'm growing weary of the snow.  Recovery run.

TBT Class

TT:  1:04:25

AP:  10:44

HR:  147

I had my shins worked on yesterday by someone new.  She didn't know what she was doing.  

Lift legs

300 N - Manilla Elem.- Manilla Pond - turn around.  30 degrees and VERY snowy.

2x1600@7:34-8:13 RI 400

TT:  1:05:11

AP:  9:43 (10:39, 10:34, 10:33, 7:49, 7:39, 10:08)

HR:  162

I wasn't sure what to expect with the very snowy and slippery roads.  Feeling pleased with this workout.

It was an extremely emotional taxing weekend.  Plus the dog got up at 3:45am to go potty.  A few glute activation exercises.  Snowing and lots of new snow.  16 degrees.

13 miles with a 4 mile tempo @8:45.

TT:  2:03:30

AP:  9:41 (10:41, 10:36, 10:19, 10:15, 10:06, 10:08, 10:15, 9:46, 8:41, 8:47, 7:59, 7:50, 10:42). I was on the MTC and having a hard time gripping the asphalt.  I stopped after 2 miles.....reset and pep talk...decided to turn down Manilla Pond road in hopes of more grippiness.  I had a few stops during the first section (Carter called from the MTC...reschedule doctor's appointment).  My water and chews were frozen.  I'm feeling better about the 4 mile tempo and the last 2 miles were good.  Right quad sore during run and after run. 

HR:  165

It was 6 degrees outside.  Our current hot water heater only makes luke warm water (we are getting a new one today), so I knew I couldn't warm up after my run.  TM it is.

3 sets of lunges - 2 mile recovery run X2

TBT Class

Pam's route - 14 degrees, but sunny.  Right quad extremely tight.

TT:  54:02

AP:  10:48

HR:  146

Carter kept calling from LA (enroute to Sydney then to Auckland) at 12:00/1:00am .  I was SO tired and didn't make it to the gym.  Glute activation exercises at home.

18 degrees - sunny - MCT

TT:  1:07:34

AP:  9:15

HR:  160

2 mile UP - 3 x 1600 @ 7:30-8:15 (My right quad is still very tight and my plan was to go conservative on these).

10:19, 9:51, 8:06, 7:50, 7:32, 10:04, 9:36

If I was a coach and my athlete ran these time, I would be mad :(. I should've slowed down and stuck to a slower pace given the condition of my quad.  I still have A LOT of training left to do.  Best not to be overcooked. 

Honestly, they didn't feel very hard though.

In/out new entrance - recovery. 21 degrees

TT:  31:37

AP:  11:22

HR:  140

TBT Class

According to my weather app, the snow was suppose to be done last night....grrrrr.  It was definitely snowing and 28 degrees.  Glute warm up before run.

Up LP Hwy to every flowing drinking fountain, down Alpine Hwy and added on extra 2.5 miles on side streets)

14 miles with 5 mile tempo @ 8:45 (originally, I wanted to tempo the last 5 miles, but the snowy roads changed my mind.  At least I got the tempo in????). Footing the first 2 miles was iffy, but then cleared up.  Quads very tight/sore.

TT:  2:12:06

AP:  9:22 (10:31, 10:01, 10:00, 9:57, 10:10, 8:29, 8:25, 8:20, 8:16, 8:08, 10:02, 9:32, 9:34, 9:18)

HR:  165

TBT Class

TBT Class

Discovery Park to Melissa's street to new entrance - 27 degrees

TT:  52:15

AP:  10:53

HR:  138

Pam's Route - 18 degrees and clear streets.

I've been worried about my right quad.  I scraped it and was too aggressive.  I had a massage with Felisha today and its sore.  I'm going to take the next 2 days off and let it calm down.  I will continue with gentle rolling.

It warmed up on the run nicely and I decided to proceed with the workout.  Pam's workout - 1 mile push  (8:01) - walk field - .73 mile push (7:45) - walk 700 N - .57 mile push (7:22).

I felt like I was holding way back.

19 degrees - Manilla Elementary - pond - canyon road - round about - 100 E

Right quad was VERY tight but eventually loosened up.  Now the goal is to keep it loose.

9 mile UP - 5 mile tempo @8:30 - cool down

TT:  2:24:32

AP:  9:29 (10:20, 10:22, 10:11, 10:41, 10:00, 9:43, 9:59, 10:01, 9:46, 8:32, 8:19, 8:15, 8:15, 8:08, 9:31)

HR:  162

Easy run on TM - HR:  136

Lifting at home

It was CRAZY windy outside.  On HM TM.

43:00

HR:  135

MCT - 19 degrees - drinking fountain sprints

TT:  55:35

AP:  9:08 (6:26, 6:22, 3:15, 3:15, 1:49) - BIG PR on all the distances today (last PR was set in July 2018).  Yes they felt hard, but the wheels weren't falling off.  Right hip flexore tight.

HR:  164

2 mile CD:  22:59/11:55/161

Walk/run on the home TM - recovery

TBT Class

Right hip flexor tight from yesterday's workout.

Run with Karen and Mark -30 degrees-run on MCT from their house.  Legs still heavy from Friday.  Started the tempo portion late (only got 3.5 miles).  Had to run up big dip during the tempo.  Lots of niggles.

TT:  2:37:10

AP:  9:43 (8:23, 8:40, 8:20, 4:32)

Hr:  162

Lifting before run

Discovery park to Melissa's street.  Hip flexors so tight.  32 degrees

TT:  55:20
AP:  11:25

HR:  139

Blizzard outside

HR:135

Lift legs

SO much snow.  I decided it would be wise to run on the TM.

TT:  1:00--AP:  9:14--HR:  173

1 mile SU

5x1200 (8:13, 8:20, 8:20, 8:20, 8:20-8:06) took these way slower to help my hip flexor

.75 mile cooldown

TT:  32:00

AP:  10:40

HR:  142

Back from Orlando in a body bag.  Rollers coaster do a number on my body.  First day at my new job.

TT:  20:00

AP:  10:00

HR:  140

TBT Class PM

Pam's route - 32 degrees and very wet heavy snow.  Will it ever end?  It's been a few days since I've run outside and it felt somehwhat foreign.  My right hip flexor/glute is still bugging and I'm starting to get a bit nervous.  

TT:  1:02

AP:  10:17

HR:  156

PM:  TBT Class

MCT - 30 degrees - 3x1600 @ 7:34-8:15

I had a massage on my hip yesterday.  It is feeling way better.  She said my quad was SO tight.  I tried to make this a B+ workout to keep things in check.

TT:  55:09

AP:  9:10 (7:57, 7:53, 7:44)

HR:  166

Manilla elementary - pondout/back on MCT - canyon road - round about - 100 E

This was hard.  I was alone, didn't fuel enough before or during the run and my legs felt SO heavy (so many hills today).  I stopped at mile 5 of the tempo to regroup and mentally pull myself together.  I'm almost out of self-discipline.  There is nothing glamourous about training for a marathon.

28 degrees and snowing.

10 WU - 6 mile tempo 8:30-9:00

TT:  2:43:47

AP:  9:37 (8:47, 8:51, 8:38, 8:33, 8:33, 8:39)

HR:  168

Out/Back from new entrance  - 28 degrees

TT:  32:24

HR:  137

Pam's route to roundabout - 30 degrees

TT:  1:15:56

AP:  10:53

HR:  149

Lift legs at home

CRAZY windy - 39 degrees.  Drinking fountain sprints (with an extra .57 mile 1560 W add on).  I tried my best and didn't come close to hitting fast times.  Oh well....move on.  Effort was there.  Slept terrible.

TT:  1:01:20

AP:  9:05 (6:52, 6:30, 3:20, 3:25, 3:59)

HR:  170

Out/back new entrance - 28 degrees

TT:  33:47

AP:  11:15

HR:  133

Lift post run

Run with Karen and Mark through Alpine...lots of climbin.  34 degrees - sunshine.  No tempo miles today.  I actually felt SO great and have no soreness.  I could've gone way faster.

TT:  3:07:42

AP:  10:25

HR:  155

PM:  TBT Class

Out/back on 300 N - 37 degrees

TT:  45:36

AP:  11:22

HR:  134

Annie got her mission call today.

Lift lower leg

Discovery Park to Evergreen Park - 45 degrees and pouring rain - hamstring pulling

4x800 @ 3:33-3:45 (7:49-8:15)???

TT:  1:08:42

AP:  9:40 (3:55, 3:49, 3:48, 3:45) (7:50, 7:43, 7:40, 7:27)

HR:  164

Pam's workout - 27 degrees - hamstring very tight

TT:  55:44

AP:  9:18 (7:38, 7:08, 6:53) - PR on all segments

HR:  157

700 N-100E-300N - 28 degrees

Lift before run

TT:  44:37

AP:  10:54

HR:  143

Ran with Karen/Mark on the MCT - 37 degrees with a little rain.  Not sure what my deal was, but I felt like crap.  My left hamstring was very tight and I just didn't feel good.

TT:  2:33:33

AP:  10:17

HR:  159

TBT Class

700N to 100 E/1120N to 300 N

TT:  58:40

AP:  10:41

HR:  161

N County - SR 92 - 100 E - 30 N - 43 degrees and pelting rain.

I was reading over my old MTC training plan and looking at the long run tempo runs.  I've been doing my current tempo runs too fast.  Goal was 9:00-9:20 for 5.5 miles.  I couldn't see the times on my watch since it was dark and all the times listed below are 100% by feel.  A small drop of confidence.

This run about broke me though.  Not because of the paces, but because of the weather.  Today was 100% self discipline and the rain/snow pelted my contacts and went up my nose.  This has been my hardest training cycle ever.

Got a 90 minute massage with Felisha.  Feeling the life come back into me again.

TT:  1:25:06

AP:  9:15 (8:56, 8:47, 8:45, 8:43, 8:36, 8:31 - tempo paces)

HR:  166

Pam's route- snowing like crazy.  Decided NOT to do the speed workout because the roads were too slick.

TT:  1:01:11

AP:  10:12

HR:  159

On home TM because it was crazy icy out.  We got another HUGE storm yesterday.

3x

Lift legs

.5 WU@ 10:00

.5 @8:00/8:00/7:53

.25RI

.5@8:00/8:00/7:53

MTC with Karen/Mark - 27 degrees and very snowy.  I ran the first 12 with them and tried to tempo on the way back.  I couldn't go quite as fast as I wanted because of the snow, but the effort was there. Forgot to start my watch - off by .40

TT:  3:22:53

AP:  10:07 (9:34, 9:05, 9:03, 9:11, 9:29 (dip), 9:09, 9:22)

HR:  156

I actually felt really good.  My hammie held up, but right achilles was pulling.  This weather is the worst snow we've had in 40 years.

Run with Brittany H.  700 N - 100 E - 300 N - 30 degrees

TT:  42:46

AP:  10:13

HR:  147

43 degrees - N County - SR 92 - 100 East

5 mile tempo @ 9:00-9:20

TT:  1:27:17

AP:  9:29 (9:28, 8:44, 8:39, 8:36, 8:23)

HR:  165

I felt alright on the tempo.  My legs were tired....everything was tired.  I'm ready for a rest week.  Massage on legs yesterday.

Pam's route to round about - 36 degrees and snow - run with Heather.  I slept SO horrible last night.

TT:  1:08:31

AP:  9:50

HR:  168

Lift legs at home

Run/walk out new entrance--34 degrees and SUNNY!!!!!

TT:  32:36

AP:  11:46

HR:  138

Discovery to Melissa's street-30 and snowing 

TT:  48:38

AP:  9:58

HR:  149

TBT class

Blizzard outside - on home TM

Lift legs

3x (.25 easy - .50 hard 6.5-7.0 - .25 easy)

N County - Alpine roundabout - down 100 E - 300 N - 25 degrees and SUNSHINE!!!  The goal was to tempo from the drinking fountain.  My legs felt so heavy on the way up...stiff.

TT:  1:50:16

AP:  9:17 - tempo (8:58, 8:56, 8:42, 8:32, 8:22, 8:18)

HR:  168

PM:  Burn Bootcamp with Shelby

Burn Class with Shelby.  This really hurt my knee.  I slept terrible the night before, so I decided to go back to bed after the class.

In/out new entrance - 45 degree!!!!!

TT:  29:19

AP:  10:34

HR:  141

Knee felt better

Run with Karen/Mark - Alpine-canyon road-Rasband street - MCT - 43 degrees and SUNNY!!!!!  Tempo at the turnaround until I caught back up to them.

TT:  3:39:05

AP:  9:57 (8:55, 8:55, 8:57, 8:56, 8:48, 8:42, 8:36, 8:46--11:13, 9:31)

HR:  155

I probably only got 3 hours of sleep last night.  I keep waking up around 2:00am and can't fall back to sleep. My legs felt absolutely terrific...weird.

Ran with Brittany - Discovery to Melissa's street - 46 degrees

TT:  49:48

AP:  10:13

HR:  147

No County - SR 92 - 100 E - 300 N - 52 degrees

TT: 1:26

AP:  9:23 (8:55, 8:45, 8:49, 8:32)

HR:  157

Easy tempo....really tried to keep it chill

Pam's route up to round about.  It was crazy windy and felt cold.  I was way underdressed.  48 degrees.  I slept so terrible last night.

TT:  1:13:39

AP:  10:33

HR:  148

Walk/run in CA while I watch Abby run.  Feeling hammered

TT:  37:15

AP:  13:31

HR:  109

Run with Karen/Mark on the Lehi MCT - 48 degrees

TT:  2:33:37

AP:  9:34 (8:48, 8:51, 8:47, 8:59, 8:42, 9:00, 8:40)

HR:  163

Legs felt a little rusty today.  I should probably do some strength training.

Run with Brittanie - Pam's route - 48 degrees - windy - felt tired

TT:  49:38

AP:  10:07

HR:  158

Alpine DF/100 E/300 N - 36 degrees and windy.  I'm feeling kinda wrecked.  The top of my left foot has started to bug.  I'm just tired.  I didn't think I was going to tempo today...I didn't really look at my watch.  

TT:  1:50:32

AP:  9:18 (8:59, 8:43, 8:37, 8:33, 8:14, 8:09) - fastest tempo yet

HR:  159

Pam's route to round about - 37 degrees - acupuncture on the tops of my feet and calves yesterday.  Feeling better.

TT:  1:09

AP:  9:57

HR:  155

PM:  TBT class 

Pam's route to round about plus add on.  Walk/run.  Feeling hammered.  Walked the last .4 miles with dog.

TT:  1:21:37

AP:  10:47

HR:  155

Run with KAren/Mark - Alpine to Lehi MCT - 41 degrees clouds

TT:  3:34:50

AP:  9:46 (9:22, 8:56, 8:47, 8:45, 8:43, 8:31, 8:51 - dip, 8:28)

HR:  160

PM - Burn glutes

Discovery to Melissa's street - 39 degrees and windy.  Run wiht Brittanie

TT:  50:22

AP:  10:30

HR:  148

N County - EF drinking fountain - 100 East - 30 degrees/sunny

TT:  1:55

AP:  9:45 (9:23, 9:06,8:31, 8:00 - tempo miles)

HR:  154

I'm feeling extremely tired and overwhelmed.  Everything hurts.  I crashed right as I was turning into my neighborhood and totally messed up my hand.  I hope I didn' break it.

Pam's route workout - 46 degrees - it has been too lon since I did a speed workout (lots of tempo but no speed).  I wasn't sure how this was going to work out, but I hit a PR at every interval.

TT:  55:28

AP:  9:16 (7:27, 5:15-7:07 - 3:53 - 6:52)

HR:  163

PM - TBT Class

Discovery - Melissa's Street - 48 degrees (shorts and tank!!!!!) - run/walk - shins sore-so tired

TT:  51:21

AP:  10:42

HR:  152

EF Drinking Fountain - 100 E- 54 Degree - tempo from the drinking fountain

TT:  1:48:54

AP:  9:13 (8:54, 8:45, 8:31, 8:12, 8:05, 8:14)

HR:  164

All the training doubts are starting to creep in.  "How can I hold this pace for 26.2 mile?"  Felisha worked on my legs.

Lift lower leg

MCT to Grove Creek bathroom - 54 degrees.  I felt like absolute crap.  Everything was so heavy.  I should've kept it easy.  I should know better.  Left inner knee is bugging.

TT:  1:43:02

AP:  9:39(9:03, 9:01, 8:51, 8:22, 7:47) - I forgot to stop by watch during my potty stop.

HR:  161

Discovery Park to Melissa's street - 54 degree.  Tried hard to keep it easy.  Acupunture on knee.

TT:  55:59

AP:  11:04

HR:  153 - not good.

Lift legs

Discovery Park to Melissa's street with a few add-ons.  39 degrees

TT:  56:01

AP:  10:16 (one push up Melissa's hill)

HR:  154

Pam's route - 43 degrees.  Ran with Brittanie - she's tapering for her 1/2 marathon on Saturday. We did a few speed pushes.  I think she really liked it.

TT:  46:58

AP:  9:30 (.54=8:01//.74=7:15//.57=6:59)

HR:  161

Lift legs post run.  I've been stressing about my medial knee.  Pes Anserinus.  It connects to the hamstring in 3 different places.  So I stretched my hammie all day yesterday and it feels way better.  Hooray

Easy out new entrance with walk breaks - 41 degrees

TT:  31:50

AP:  1:31

HR:  132

MCT - out/back - 50 degrees

TT:  54:26

AP:  9:04 (8:46, 8:06, 7:42) - tempo on the way back, chasing a lady

HR:  158

MCT out/back - 45 degrees

TT:  1:!2:57

AP:  9:09 (8:50, 8:24, 7:59, 7:46) - tempo at the turn around

HR:  163

Discovery Park to Melissa's street - 59 degrees

TT:  54:17

AP:  11:13

HR:  143

Light lower leg lift

Pam's Route - 57 degrees

TT:  45:26

AP: 9:11 (7:43, 7:16, 6:54//Last week=8:01, 7:15, 6:59)

HR:  158

In/out new entrance in the afternoon...trying to get some last minute heat training in.  75 degrees

TT:  27:05

AP:  9:06

HR:  157

TT:  3:57:10//AP:  9:00//HR:  170. (8:51, 8:49, 8:43, 8:43, 8:46, 8:47, 8:46, 8:42, 8:49, 8:51, 9:00, 8:49, 8:47//8:52, 9:01, 8:47, 8:45, 8:32, 8:56, 9:09, 9:02, 9:14, 9:02, 9:13, 10:37, 9:59)

Pre Race thoughts:  My heart rate has been running high the past 2 months (maybe adrenal fatigue is coming back).  I haven't been sleeping well for the past 2 months (I can fall asleep, but always wake up around 2:00am).  I did a lot of race pace tempo, but didn't end the training cycle with much short faster speed stuff.  A goal:  sub 3:55 (PR).  B goal:  sub 3:50-8:46ap - BQ.

I met Rachel at the hotel and we went to dinner at Slack Water Pizza (my favorite).  We finally got the AC working in our hotel room, but it was so hot in there!!  We met Karen/Mark in the hotel lobby on race morning.  I haven't seen them in a few weeks, so it was great to catch up with them.

We took the bus to the start.  The bus had to make an emergency potty stop for a guy. The Ogden River was so high and flowing so fast.  The flooding up the start was gnarly!  It was crazy smokey up the canyon (fires in Canada were blowing smoke down.).  We had to wait a long time in the POP lines, then it was time to start.

I lined up behind the 4:00 hour pacer.  They took off so fast (sub 8:30ap).  I let them go, but it was driving me crazy.  I was looking at my watch the entire time to make sure I stayed between an 8:45-9:00.  I made sure to take water at EVERY aid station and took GU's every 5 miles.  I took 1-2 salt pills every 45 minutes.

"Here Comes the Sun" guy was mile 3 this year and the horses were at mile 8 (but they didn't gallop darn it).  There were some small climbs around mile 9 and 11.  I started running with mustache guy.  I was always just a step or 2 ahead of him.  I wish I would've talked some with him.  We were together for a long time.

The hills finally came at mile 13, 14 and 15.  I left mustache guy, but really started to labor.  My breathing was hard and I knew this was going to be a fight.  I came in at 13.1 around 1:56:XX (about a minute over what I needed).  I wasn't stressed and thought I could easily make up the time.  But the further I went on the more nervous I got.  The hills were sucking the life out of me.  

I was able to make a little time down the canyon. Around mile 20, I knew the BQ and PR were gone. It was getting so hot.  My AP was getting slower.  I was breathing SO hard and my heart was racing.

I hit mile 23 and started to see stars.  I was getting extremly dizzy and had to walk for a minute.  I was just in survival mode.  I saw Tim at mile 23 and was so grateful for the smile.

I started drinking Gatoraide, but it was sloshing in my stomach.  I was worried I was going to barf.  I had to walk a few times during those last 3 miles. Looking back, my heart rate was in the 190's!!!!  No wonder I was seeing stars. They seemed to drag on.  Mustache guy flew by me.....punch in the gut!!

I finally finished.  I found Tim and sat for awhile.  My heart was racing so fast.  I waited for Rachel, Karen and Mark to all finish.  They all did so great!  The real MVP was the guy cleaning up the barf at the finish line!

Karen made a comment about taking her inhaler around mile 17 and how it lowered her HR from 150's to 130's.  I wonder if the smoke made that big of a difference?  My average HR was 170's-reaching a high of 190's.  

I missed my goal by 7 minutes.  That is still a lot of time.  Of course I'm sad.  I spent so much time training and money on therapies.  But I know I'm getting close.  I'm not sure what my Plan B is going to be.  Maybe I need more time to let my HR/adrenals calm down.  But my fitness is so strong right now.  I don't know.

Marathons are hard and long.

TBT Class - all legs

Out/back new entrance - 54 degrees - felt so stiff from yesterday's class.

TT:  32:44

AP:  10:51

HR:  148

Burn Bootcamp - leg day

Out/back new entrance - 54 degrees

TT:  33:49

AP:  11:14

HR:  141

Out/Back on 300 N - 57 degrees - strides

TT:  44:46

AP: 11:11

HR:  157

Out/Back MCT - 55 degrees. Ripping the bandaid off. I've had a sinus infection and started my period.  Today sucked. Starting to work with Mel again!!

PM:  TBT Class

TT:  1:14:27

AP:  9:18

HR:  168

1. Warm up

   3.00 mi @ 09:41-11:04 min/mi (10:25, 9:58, 9:40)
    

2. Ramp up in 4 steps

   1.  

      1.00 mi @ 09:07-10:20 min/mi (9:15)

   2.  

      1.00 mi @ 08:37-09:41 min/mi (8:54)

   3.  

      1.00 mi @ 08:09-09:07 min/mi (8:28)

   4.  

      1.00 mi @ 06:44-08:09 min/mi (8:00)
       

3. Cool Down

   1.00 mi @ 09:41-11:04 min/mi (9:46)

Walk/Run - out new entrance - 64 degrees - Everything feels like crap.  My hamstring/adductor is so tight it is pulling on my knee.  My hip flexor is sore.  Ughhhh....I'm falling apart and feeling discouraged.

I met with PT Steve - Pes Aserine tendonititis.  He said it was just tight not weak.

PM:  TBT Class

TT:  35:57

AP:  1:58

HR:  145

Discovery Park - Melissa's street - 61 degrees - These paces were all over the place.  Inner knee and high hamstring will still bugging.  SO sore from gym yesterday.  Feeling discouraged.  I had a chiro adjustment and acupunture done - feel better.

1. Warm up

   10 min @ 09:41-11:04 min/mi (10:03)
    

2. Repeat 10 times

   1. Hard

      30 sec @ 06:44-07:23 min/mi. (7:08, 7:37, 7:12, 7:39, 7:33, 7:24, 7:07, 7:20, 7:10, 7:17)

   2. Easy

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

3. Cool Down

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

Up/Down new entrance hill.  Ran with Brittanie.  Felt discouraged - lagged way behind. - 54 degrees

TT:  46:09

AP:  10:39

HR:  157

1. Warm up

   2.00 mi @ 09:41-11:04 min/mi
   Zone 1-Zone 2

2. Repeat 6 times

   1. Hard

      30 sec @ 06:44-07:23 min/mi
      Zone 5b-Zone 5c

   2. Easy

      2 min @ 09:41-11:55 min/mi
      Zone 1-Zone 2

3. Cool Down

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

In/out new entrance - 57 degrees - recovery

TT:  31:45

AP:  10:35

HR:  144

MCT - West with Brittanie - 54 degrees - Actually felt ok

TT:  1:33:43

AP:  9:29

HR:  165

TBT Class

In/Out new entrance - 55 degrees-recovery

TT:  33:43

AP:  11:13

HR:  136

TBT Class

No County - Harvey - Manilla Pond - 700 N - 300 N - 61 degrees (I haven't run this route in awhile!!) - 61 degrees

TT:  49:37

AP:  9:38

HR:  157

Adjustment and acupunture

TBT Class

Run with Brittanie - Discovery Park to Melissa's street - 46 degrees.

200 Hard - 200 Float - I can still feel my knee pulling.  Went way faster on the hard than prescribed.

TT:  45:16

AP:  9:27

HR:  164

Easy - in/out new entrance - 61 degrees

TT:  29:57

AP:  10:54

HR:  140

Pam's route with Michelle - 72 degrees.  I asked Michelle to run the SGM with me and had to recind my offer.  I think I'm done for a season.  Everything is shouting at me to stop and rest.  Even my dad said, "your body will talk.  You just need to listen."  So I'll run the AF Half and chill for a season.

TT:  1:00

AP:  9:37

HR:  164

TBT Class

50 degrees

TT:  51:49

AP:  9:29

HR:  158

Pumpkin truck loop - 54 degrees

TT:  38:46

AP:  10:28

HR:  139

In/out new entrance

TT:  18:10

AP:  10:33

HR:  139

8:43, 8:46, 8:56, 8:34, 8:28, 8:19, 8:22, 8:14, 8:15, 8:23, 8:06, 8:32, 8:08

HR:  160

In/out new entrance - 63 degrees

TT:  31:08

AP:  10:03

HR:  143

In/out new entrance - 72 degrees

TT:  23:15

AP:  11:35

HR:  133

Lewiston 5k run with Georgia

TT:  29:34

AP:  9:15

HR:  158

64 degrees

TT:  31:13

AP:  10:40

HR:  142

In/out new entrance - 

TT:  26:56

AP:  13:25

HR:  113

In/out new entrance - 70 degrees

TT:  35:06

AP:  12:46

HR:  125

No County-pumpkin truck-new entrance-68 degrees

TT:  33:21

AP:  10:27

HR:  146

In/out new entrance - 66 degrees

TT:  24:37

AP:  12:18

HR:  123

Pumpkin truck loop - 72 degrees

TT:  36:03

AP:  9:44

HR:  15

In/out new entrance - 68 degrees

TT:  36:03

AP:  12:00

HR:  131

Shortened Melissa's street route - 73 degrees

TT:  37:04

AP:  11:09

HR:  150

No County - MCT - new entrance - 73 degrees

TT:  39:25

AP:  9:50

HR:  158

In/out new entrance - 64 degrees

TT:  23:43

AP:  11:48

HR:  131

No County-700 N-200E-300N

TT:  40:14

AP:  10:04

HR:  155

Pumpkin truck loop-64 degrees

TT:  35:14

AP:  9:34

HR:  165

Discovery Park - Melissa's stree - 77 degrees

TT:  47:45

AP:  9:57

HR:  156

New entrance

TT:  24:28

AP:  11:48

HR:  149

No County-MCT-Field-new entrance - 64 degrees

TT: 40:21

AP:9:41

HR:  157

Pumpkin truck loop - 61 degrees

TT:  35:28

AP:  9:34

HR:  166

700N - 100E - 300N-66 degree

TT:  44:21

AP:  10:26

HR:  152

Ran with Shelby.  Pam's route.  59 degrees-felt lovely

TT:  50:47

AP:  10:15

HR:  151

In/out new entrance - 66 degrees

TT:  11:47

AP:  9:21

HR:  146

Pam's route - 68 degrees

TT: 47:35

AP:  10:00

HR:  150

In/out new entrance - 68 degrees

TT:  29:17

AP:  10:35

HR: 138

No County - MCT-field-new entrance - 70 degrees

TT:  40:24

AP:  9:37

HR:  150

Pumpkin truck loop - 70 degrees

TT:  35:32

AP:  9:35

HR:  149

No County - 700 N-100E-300N - 70 degrees

TT:  43:33

AP:  10:21

HR:  143

Pam's route - Run with Shelby - 66 degrees

TT:  55:42

AP:  9:46

HR:  155

In/out new entrance - 66 degrees

TT:  29:27

AP:  10:42

HR:  143

In/out new entrance - 66 degrees

TT:  31:43

AP:  10:23

HR:150

In/out new entrance - 64 degrees

TT:  30:58

AP:  10:23

HR:  149

Pumpkin truck loop - 64 degrees

TT:  35:26

AP:  9:35

HR:  153

No County - 700 N - 100 E-300 N - 75 degrees

TT:  41:17

AP:  9:45

HR:  149

Discovery Park - Melissa's Street - new entrance - 66 degrees

TT:  46:11

AP:  9:37

HR:  153

N County - 700 N - 100 E - 300 N - new entrance - 55 degrees

TT:  51:26

AP:  9:54

HR:  149

In/out entrance - 52 degrees

TT:  33:29

AP:  11:09

HR:  137

Pam's route - 55 degrees (Ozone injection in left Pes Anserine)

TT: 59:39

AP: 9:42

HR:  156

No County - 700 N - 100 E-300 N - 59 degrees - Ozone injection in left knee (Pes Anserine)

TT: 43:57

AP:  10:29

HR:  147

Pam's Route - 57 degrees

TT:  1:01

AP:  10:16

HR:  149

In/Out new entrance - 57 degrees

TT:  33:37

AP:  11:2

HR:  137

Discvery Park - Evergreen PArk - 61 degrees

TT:  1:02

AP:  10:25

HR:  142

Discovery Park - 1300 W - 54 degrees

TT:  44:25

AP:  9:51

HR:  150

300 N - 52degreees

TT:  31:09

AP:  10:03

HR:  151

Pam's route with Brittanie-59 degrees

TT:  56:32

AP:  9:29

HR:  161

In/out new entrance - 57 degrees

TT:  33:09

AP:  10:55

HR:  144

Walmart - round about - Manilla Pond -new entrance-57 degrees

TT: 56:49

AP:  9:29

HR:  159

No County - MCT-field-new entrance-61 degrees

TT:  43:53

AP:  10:27

HR:  142

300 N to Manilla Elementary to new entrance - 46 degrees

TT:  33:18

AP:  10:14

HR:  144

Pam's route - Walmart round about

TT:  1:07:55

AP:  9:46

HR:  160

sooooo sick - sinus infection

In/out new entrance - 57 degrees

TT:  30:39

AP:  10:12

HR:  144

Pam's route - 50 degrees and rain

TT:  1:03

AP:  10:33

HR:  151

PM - lifiting

out/back 300 N - 46 degrees

TT:  34:02

AP:  11:09

HR:  139

Out/back on No County-48 degrees

TT:  1:09:40

AP:  9:56

HR:  160

TBT Class

Pam's Route-45 degrees/sunny

TT:  59:42

AP:  9:59

HR:  153

In/out new entrance - 45 degrees/sunny

TT:  32:28

AP:  11:46

HR:  128

MCT-left - 45 degrees - sunny

TT:  1:07

AP:  9:33 (10:48, 10:27, 10:10, 9:48, 9:16, 8:15, 7:48)

HR:  154

TBT Class

Out/back 300 N - 54 degrees

TT:  35:36

AP:  11:51

HR:  35:36

Discovery to Evergreen--52 degrees and RAIN

TT:  1:04:03

AP:  10:56

HR:  147

TBT Class

Pam's Route - 43 degrees and light rain

1 mile//.74//56

TT:  58:55

AP:  9:51 (8:21, 7:53, 7:36)

HR:  153

In/out new entrance - 45 degrees

TT:  34:28

AP:  12:21

HR:  127

Lift at home

Out/back on No County - 48 degrees.  I had to go CRAZY early and there were SO many runners out!

TT:  1:30:16

AP:  11:17

HR:  148

TBT Class

Pam's route - 45 degrees

TT:  1:04

AP:  10:46

HR:  148

Up/down No County-43 degrees

TT:  1:06

AP:  9:27

HR:  163

MCT Loop - 50 degrees

TT:  1:22:30

AP:  9:50

HR:  162

TBT Class

Left on the MCT - 45 degrees

TT:  1:11:47

AP:  10:15

HR:  158

TBT Class

On home TM

Ran with Heather, Mindi and Kalli - 30 degrees

TT:  58:45

AP:  9:39

HR:  164

Out/back new entrance - 37 degrees

TT:  31:33

AP:  11:24

HR:  130

Ran with Bree and Stephanie.  REALLY trying to get out of my comfort zone.  25 degrees.

TT:  1:08:38

AP:  8:48  (8:47, 8:57, 9:05, 9:17, 8:27, 8:27, 8:34, 8:49)

HR:  166

TBT Class

Met with new PT (Scott) about my peroneal tendonitis.  I REALLY liked him an he actually listened.

Ran with Bree and Stephanie-Pam's route to roundabout-28 degrees

TT:  1:04

AP:  9:07 (9:55,9:19, 9:11, 9:40, 8:49, 8:25, 8:26)

HR:  174

Massage

TBT class

In/out new entrance

TT:  25:06

AP:  12:31

HR:  127

Ran with Heather and her group - down Suncrest to Mitchell Hollow.  39 degrees

TT:  1:25:23

AP:  9:16

HR:  168

45 minute stretch and foam roll

Pumpkin truck loop.  EASY with walk breaks.  My hip has started bugging.

TBT Class.

Ran with Stephanie - Pam's route to roundabout - 45 degrees raining and windy

This run totally kicked my trash.  

TT:  1:04:03

AP:  9:04

HR:  170

Deep tissue massage on the psoas at TMT.  I'm so sore.

700 N - 100 E-300 N - easy recovery with walk breaks-36 degrees

TT:  48:45

AP:  11:24

HR:  135

TBT Class

In/out new entrance - 27 degrees

TT:  31:22

AP:  11:16

HR:  133

Run with Heather's group-28 degrees

TT:  1:39

AP:  9:55

HR:  162

Pumpkin truck loop-new entrance - 30 degrees

TT:  43:36

AP:  11:37

HR:  132

Run with Bree and Stephanie.  Met at Bree's church.  39 degrees

TT:  47:50

AP:  8:50

HR:  161

Discovery Park - Melissa's street - 39 degrees

TT:  53:15

AP:  11:02

HR:  138

TBT Class with Shelby

In/out of new entrance-36 degrees

TT:  24:57

AP:  11:28

HR:  130

Ran with Heather's group.  2x6 mile loop.  36 degrees and rain.

This felt unexpectedly easy.  Lots of hip stretching post run.

TT:  2:01:53

AP:  9:48

HR: 158

Discovery Park - Melissa's street - 36 degrees (felt way colder)

TT:  54:27

AP:  11:07

HR:  135

TBT Class

Pam's route - 36 degrees

TT:  48:05

AP:  9:37

HR:  147

Run with Heather's group - 32 degrees-Alpine to MHP - Happy Thanksgiving!

TT:  2:07:49

AP:  9:44

HR:  153

Discovery Park - Melissa's street- 27 degrees

TT:  47:52

AP:  9:55

HR:  142

Lift at home

In/out new entrance - 27 degrees

TT:  22:35

AP:  11:08

HR:  130

PM:  TBT Class

Hip flexor still bugging - adjustment and acupunture

Discovery to Evergreen - Run with Bree and Stephanie - 21 degrees

TT:  55:43

AP:  9:05

HR:  161

Massage

PM:  Yoga class

New entrance - Manila Elementary-25 degrees

TT:  28:34

AP:  9:16 (5x400--1:52,1:57,1:51, 1:48, 1:49) - .25 RI

HR:  153

Peleton app glutes workout - PT for right hip

MCT at MH with Heather's group.  28 degrees - lots of snow and ice on the ground.

TT:  1:44

AP:  10:33

HR:  152

Lift

Discovery Park to Melissa's street - 37 degrees

TT:  54:45

AP:  10:56

HR:  146

My FIRST swim lesson with Shelby!

Pam's route - 30 degrees.  Run with  Stephanie/Brittanie

TT:  56:24

AP:  9:18

HR:  170

swim by myself - 20 minutes

yoga at the rec center

Lift weights at home.

Discovery Park - Melissa's street - 30 degrees and sunny!!!  I'm starting to get worried about my hip.  I've been doing PT for a month.  I made an appointment with the sports medicine doctor.

TT:  46:22

AP:  9:16 - 3x800 + 1x400 (3:50, 3:47, 3:36, 1:47) - these felt good.

HR:  162

PT - .75 mile run for a gait analysis.  Right hip has a hip drop.  Need to strengthen my abductor.  

Swim with Shelby.  Learned how to kick.  I had to stop and get a breather after every lap.  My shoulders are so sore!

No County-Pumkpin Truck-new entrance-32 degrees

TT:  35:19

AP:  11:02

HR:  139

AF Rec Center-extremely icy outside -hip VERY achy.  I made an appointment with sports medicine doctor

TT:  1:37

AP:  9:42

HR:  152

30 minute swim

yoga

Ran after work - in/out new entrance 39 degrees

TT:  32:41

AP:  10:52

HR:  138

Lift lower legs

Major panic moment with my hip.  It was aching SO badly.  "If I can't run, I'm not doing anything."  

Big adjustment at work on the hip.