I Can Do Hard Things

Flew home from Oakland today.  700 N-100E-300N-32 degrees and sunny

TT:  42:49

AP:  10:04

HR:  144

Weights

Ran with Brittanie - Pam's route - 21 degrees

TT:  56:13

AP:  9:23

HR: 163

Discovery Park - Evergreen Park - 25 degrees and sunny

TT:  1:01:29

AP:  9:28 (4x1200 - 5:52-7:50/5:48-7:45/5:42-7:36/5:43-7:39)-.25RI

HR:  162

Swim:  30:56 - 1350 yards - HR:  120

PM:  TBT Class

Super icy outside - it must be bad if I'm choosing to run on the TM :)

TT:  1:37//AP:9:42//HR:  150---hamstring pulling-post run lift

2 mile wu @ 10:10 (5.9)
2 mile @ 9:31 (6.3)
1 mile @ 10:10 (5.9)
2 mile @ 9:20 (9:22-6.4//9:13-6.5)
1 mile@ 10:10 (5.9)
1.5 mile @ 8.57 (6.7)
.5 mile walk

Work was crazy stressful and I didn't sleep at all.  Ran after work.  It was cold, but the sun was shining-30 degrees.

TT:  41:53

AP:  10:36

HR:  142
TBT Class

700 N-100 E-300 N - 18 degrees

TT:  1:07

AP:  10:34

HR:  146

PM :  Swim

Pam's route-21 degrees

1:06:19

10:59

145

lift in the evening 

1 mile wu@6.3
2 mile@6.3-6.4
1 mile
2 mile@6.4-6.5
.5
.5 mile@8:06

HR:  148

Out/back in MCT-lots of snow-27 degrees

TT:  1:11:33

AP:  10:16

HR:  151

Lift post run

Pam's route with Heather-34 degrees-very icy

TT:  1:19:34

AP:  11:10

HR:  153

Burn bootcamp

Up/down N County after work-27 degrees and SUNNY 

TT:  1:04:22

AP:  9:11 (tempo miles in way down-9:18, 8:39, 8:18, 7:47)

HR:  154

Post run swim-long course

1100 yards

HR: 119

Run/walk in home TM-another snowy day.  My hip has been hurting since my snowy Monday run.  I need to stop running in the snow/ice.

Felt tired today.  Pilates day

Discovery Park - Melissa's street - 27 degrees-no snow

TT:  51:09

AP:  10:39

HR:  142

Ran with Run Squad - 27 degrees cloudy-no snow

TT:  1:36

AP:  9:37 (we walked part of a mile, but the rest were in the low 9:00's)

HR:  166

I actually felt very strong despite the faster pace.  Hip still achy...too much sitting.

Lift post run

700 N-100 E-300 N-32 degrees

TT:  45:49

AP:  10:51

HR:  135

TBT Class

Pumpkin truck loop-34 degrees

TT:  38:19

AP:  10:15

HR: 141

TBT Class

Discovery to Evergreen - 36 degrees

TT:  1:04:41

AP:  9:46 -6x800 (3:49, 3:49, 3:45, 3:42, 3:42, 3:46)-RI .25.  Legs felt like trash after lifting heavy last night.

HR:  158

Swimming with Shelby

ozone injection in the hip

Out/back out of new entrance-34 degrees

TT:  30:21

AP:  11:00 

HR:  140

Run down Suncrest with the group - 28 degrees

TT:  1:12:45 - soooo manu walk breaks!!

AP:  9:22

HR:  151

Long course swim:  1250 yd - 34:16 HR:124 - I did an out/back onm the long course.  I had to stop half way through for a second to catch my breath

Left on the MCT - 27 degrees - I start working with Coach Mel on Feb 1.  I'm nervous.

TT:  1:14:08

AP:  10:34

HR:  146

Swim - 1850 yds - 36 minutes - HR 117 - longest swim yet

PM:  TBT Class

Drinking foutnain sprints - 28 degrees - dark - Ozone injection

TBT Class

TT:  58:08

AP:  9:43

HR:  155

Pam's route - 28 degrees

TT:  1:07

AP:  11:18

HR:  136

Swim:  1850 yds - 36 minutes

In/out new entrance - 46 degrees

Post run lift

Ran with Heather's group - 36 degrees - MCT.  They went out a bit fast for me, but felt strong on the tempo's.  

TT:

1. Warm up

   2.00 mi @ 09:41-11:04 min/mi (9:19, 9:21)

2. Active

   2.00 mi @ 08:37-10:20 min/mi (8:46, 8:44)

3. Recovery

   2.00 mi @ 10:20-11:55 min/mi (10:46, 9:37)

4. Active

   2.00 mi @ 08:37-10:20 min/mi (8:40, 8:36)

5. Cool Down

   2.00 mi @ 10:20-11:55 min/mi (10:19, 9:54)

Post run lift

Discovery Park - Evergreen Park - 43 degrees and light.  These felt fine, but the last one I just zoned out and probably could've gone faster.  Oh well.

TT:  59:25

AP:  9:48

HR:  156

1. Warm up

   10 min @ 09:41-12:55 min/mi (10:16)

2. Repeat 4 times

   1. Hard

      3 min @ 07:23-09:07 min/mi (7:57, 7:54, 7:43, 7:50)

   2. Easy

      5 min @ 11:04-12:55 min/mi

3. Cool Down

   10 min @ 09:41-11:04 min/mi (10:19)

TBT Class

Pumpkin truck loop - 37 degrees - run/walk - massage

TT:  42:46

AP:  11:30

HR:  136

TBT Clas

No County - MCT - Manilla Pond - 37 degrees SNOWING

TT:  52:57

AP:  9:30

4x400+1 mile (goal 7:23-8:09//9:07-9:41) (actual 7:53, 8:03, 7:44, 7:37//7:47)

HR:  158

It was snowing so hard and the road/trail was SO slushy.  Plus it was windy on the canal.  I should've run on the TM.  Very discouraging.  Legs heavy from TBT yesterday.  Not sleeping very well.  Maybe too much exercise.

SWIM: - new watch was set in meters, not yards

48:31-1850 METERS-130HR

Arms are so sore

Pumpkin truck loop-34 degrees

TT:  40:05

AP:  10:38

HR:  137

Run with Coach Mel and all the influencers.  27 degrees on the MCT.  I didn't sleep a wink the night before....too nervous.  But I ran WAY better than I expected.  Super happy.  It was finally nice to have a deposit into the running bank account!

1. Warm up

   2.00 mi @ 11:04-11:55 min/mi (9:29, 9:20)

2. Active

   2.00 mi @ 08:09-09:07 min/mi (8:31, 8:30)

3. Recovery

   3.00 mi @ 09:07-10:20 min/mi (10:15, 10:08, 9:15)

4. Active

   2.00 mi @ 08:09-09:07 min/mi (8:50, 8:14)

5. Cool Down

   2.00 mi @ 10:20-11:55 min/mi (9:53, 9:08)
6.  
7.  
8. Swim - long course - 1050 yars-30:50 HR:  123

Discovery Park to Evergreen Park-23 degrees

TT:  59:21

AP:  9:35

HR:  151

Warm up 15 minutes @ 9:41-12:55 (9:58)

2x10 minutes @ 8:09-8:37 (8:22//8:08)

7 minutes rest

10 minutes cooldown 

Felt very strong!!

PM:  TBT class

Pam's route - 28 degrees

TT:  57:06

AP:  11:30

HR:  133

PM:  TBT Class

Discovery Park - Melissa's house - 34 degrees - sunny

TT:  52:33

AP:  9:39

1. Warm up

   1.00 mi @ 10:20-12:55 min/mi (10:09)

2. Repeat 6 times

   1. Hard

      0.25 mi @ 08:37-09:41 min/mi (2:01/8:08, 2:01/8:08, 1:56/7:48, 2:03/8:16, 1:55/7:43, 1:55/7:41)

   2. Easy

      0.25 mi @ 10:20-14:05 min/mi

3. Cool Down

   1.00 mi @ 09:41-11:55 min/mi (10:19)

HR:  150

Swim - 1875 - 44:57 - HR:  115 - paddles/buoy only

Out/back new entrance - 30 degrees

TT:  33:13

AP:  11:03

HR:  131

Run with the Run Squad - mostly with Heather Smith.  I did this run WAY to fast in effort to try to keep up with her.  My hamstring and hip are totally hurting.  Grrr.....I should know better.  Run through Alpine/Highland.  27 degrees and sunny.  Post run short lift.  SO hammered.

TT:  1:53:43

AP:  9:06

HR:  160

1. 1. 2.00 mi @ 09:41-11:04 min/mi (9:58, 9:42)

   2. 2.00 mi @ 09:41-10:20 min/mi (9:24, 9:06)

   3. 2.00 mi @ 09:07-09:41 min/mi (9:13, 9:35 - HILLS)

   4. 2.00 mi @ 08:37-09:07 min/mi (8:31, 8:24)

2. Active

   2.00 mi @ 08:09-08:37 min/mi (8:01, 8:03)

3. Cool Down

   2.00 mi @ 09:41-11:04 min/mi (9:34, 9:26)

Cut back week.  My hamstring and hip have been hurting like crazy since my run on Saturday.  I went WAY too fast and am now paying the price.  I should know better.

Swim - 2000 yds

58:40

HR:  120

In/out new entrance - 37 degrees and rain

TT:  32:47

AP:  11:52

HR:  130

PM:  lift legs at home

Discovery Park - Melissa's street - 43 degrees

TT:  45:03

AP:  9:49

HR:  152

Swim - 1075 yds - 30:45. HR:126

1. Warm up

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

2. Repeat 10 times

   1. Hard

      30 sec @ 06:44-07:23 min/mi (7:41, 7:16, 7:48, 7:38, 7:27, 7:18, 7:21, 7:25, 7:26, 7:21)
      Zone 5b-Zone 5c

   2. Easy

      2 min @ 09:07-10:20 min/mi
      Zone 1-Zone 2

3. Cool Down

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

Out/back on MCT - 28 degrees sunny.  I've been in panic mode all week about my hip and hamstring.  Last Saturday totally destroyed me.  I've gotten 2 prolozone injections.  I told myself to start extremly slow and if I needed to cut it short, I would.  I felt fine during the warm up.  I could feel my hamstring/hip just a bit.  But it felt more like I was just out of shape.  Feeling a bit more hopeful.  LOTS and LOTS of stretching post run.

TT:  1:42:30

AP:  9:40

HR:  157

1. Warm up

   5.00 mi @ 09:41-11:04 min/mi (10:33, 10:32, 10:23, 10:05, 10:04)

2. Ramp up in 4 steps

   1. 1.00 mi @ 08:37-09:41 min/mi (9:18)

   2. 1.00 mi @ 08:09-09:07 min/mi (8:46)

   3. 1.00 mi @ 08:09-08:37 min/mi (8:30)

   4. 1.00 mi @ 07:45-07:45 min/mi (7:50)

3. Cool Down

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

Discovery to Evergreen with a rewind on the recovery.  41 degrees!!!!  I hardly slept last night due to my anxiety/frustration over running/should I just call it.  I decided to try this morning and see how the hip and hamstring felt.  This was a hard workout, but I did hit the paces - level 10 effort though??? 
 

Post run lift.  I need to be lifting 3 days/week.  Hopefully this will solve some of my problems.

TT:  1:07:57

AP:  9:18

HR:  162

1. Warm up

   1.50 mi @ 09:41-11:04 min/mi (9:48)

2. Active

   2.00 mi @ 07:23-08:37 min/mi (8:07, 7:59--AP 8:03)

3. Recovery

   0.50 mi @ 10:20-11:55 min/mi

4. Active

   2.00 mi @ 07:23-08:37 min/mi (7:54, 8:04--AP7:59)

5. Cool Down

   1.00 mi @ 09:41-11:04 min/mi (11:38)
    

Run with Brittanie - pumpkin truck loop with Manilla Pond add on - 30 degrees

TT:  43:45

AP:  10:24

HR:  145

PM:  swim - 1000yds 32:27 HR: 116 - long course

Shoulder kinda bugging

Massage

American Heritage Track - 28 degree with a little wind

TBT class before workout - in hopes to get everything firing before workout.  Aerobic-wise, these felt good.  I could have gone faster (I already went too fast).  Hip was OK, but feels great post run???

TT:  57:45

AP:  9:39

HR:  152

1. Warm up

   1.50 mi @ 11:04-11:55 min/mi (10:15)

2. Repeat 2 times

   1. Hard

      0.25 mi @ 07:45-08:09 min/mi (1:47-7:11, 1:46-7:08)

   2. Easy

      0.25 mi @ 09:07-10:20 min/mi
      Zone 1-Zone 2

3. Repeat 1 times

   1. Hard

      0.50 mi @ 08:09-09:07 min/mi (3:44-7:29)

   2. Easy

      0.50 mi @ 10:20-12:55 min/mi

4. Repeat 2 times

   1. Hard

      0.25 mi @ 07:45-08:09 min/mi (1:46-7:06, 1:41-6:47)

   2. Easy

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

5. Cool Down

   1.50 mi @ 10:20-12:55 min/mi (10:28)

In/out new entrance - 50 degrees

TT:  31:03

AP:  11:13

HR:  129

Short lift before run

AF Canyon -  3 miles before the group arrived (out back on N County).  8 miles down canyon.  2 miles out/back on N County).

50 degrees.  A huge winter storm was blowing in.  Very warm, but extremly windy.  I felt good and really tried to keep within the paces.  Not sore at all post canyon.

TT:  2:01:15

AP:  9:21

HR:  150

1. Warm up

   3.00 mi @ 09:41-11:55 min/mi (10:09, 9:41, 9:41-AP: 9:51)

2. Active

   7.00 mi @ 08:37-09:41 min/mi (8:59, 8:53, 8:58, 8:51, 8:56, 8:46, 9:10-AP:8:56)

3. Warm up

   3.00 mi @ 09:41-11:55 min/mi (9:44, 9:45)

Lift before run. 25 degrees - 5:37 am - Discovery Park to Evergreen.  SO hard to run in the dark :(

TT: 1:10

AP:  9:31

HR: 155

1. Warm up

   1.00 mi @ 09:41-11:04 min/mi (10:99(

2. Active

   2.00 mi @ 08:09-09:07 min/mi (8:21, 8:06-AP:  8:13)

3. Recovery

   1.00 mi @ 10:20-11:55 min/mi (11:00)

4. Repeat 6 times

   1. Hard

      0.25 mi @ 07:23-08:37 min/mi (1:52, 1:47, 1:48, 1:49, 1:49, 1:45

   2. Easy

      0.12 mi @ 10:20-12:55 min/mi

5. Cool Down

   1.00 mi @ 09:41-11:04 min/mi (10:36)

Pumpkin truck loop - 30 degrees

TT:  42:14

AP:  11:21

HR:  131

PM Swim

1000 yds - 29:36 HR:  123

Lift at home pre run

Drove to MCT - 39 degrees SUNNY!!!  I've been stressing about these 10x400's.  Decided to take the first 5 with consistent splits.  Then have negative splits for the last 5.  It worked great until #10.  I wasn't even looking at my watch.  Oh well.  Legs/hip are definitely tired, but nothing major.

TT:  57:13

AP:  9:32

HR:  156

1. Warm up

   15 min @ 09:41-11:04 min/mi (9:54)

2. Repeat 10 times

   1. Hard

      400 m @ 06:44-07:23 min/mi (1:49, 1:48, 1:48, 1:48, 1:46, 1:43, 1:43, 1:42, 1:39, 1:41)

   2. Easy

      1 min @ 17:14-22:09 min/mi
      Zone 1

3. Cool Down

   10 min @ 09:41-11:04 min/mi (10:02)

In/out new entrance-30 degrees.  Slept terrible.

TT:  31:41

AP:  11:24

HR:  130

Ran with the Run Squad.  4 miles before the group.  Hilly course through Alpine.  25 degrees.  Slept horrible last night as the dog was up ALL night.  Super stressed about this run.

30 minute lift before run.

TT:  2:12:33

AP:  9:28

HR:  156

1. Warm up

   7.00 mi @ 09:41-11:04 min/mi (10:27, 10:09, 10:03, 10:28, 9:48, 9:31, 9:14-AP: 9:57)

2. Ramp up in 5 steps

   1. 1.00 mi @ 09:41-10:20 min/mi (8:59)

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

   3. 1.00 mi @ 08:37-09:07 min/mi (8:34)

   4. 1.00 mi @ 08:09-08:37 min/mi (8:20) 

   5. 1.00 mi @ 07:45-08:37 min/mi (8:03)

3. Cool Down

   2.00 mi @ 09:41-11:04 min/mi (10:27, 9:50-AP10:06)

MCT loop - 43 degrees!!!  First set=consistent (these felt hard).  Second set=negative split (down grinder, but was able to maintain speed through the finish).

PM:  TBT Class

TT:  1:16:02

AP:  9:05

HR:  161

Pumpkin truck loop with Manilla Pond add-on - 36 degrees DARK

TT:  49:25

AP:  11:45

HR:  128

PM:  Swim - long course

1500 yds - 46:36 - 124

Drove to MCT - 37 degrees storm blowing in.  Slept terrible

TT:  1:07:03

AP:  9:35

HR:  151

Out/back new entrance - 37 degrees

TT:  31:47

AP:  11:32

HR:  126

MCT with Mel and Michelle and crew.  39 degrees and sunny.  20 minute lift nefore run.  I felt super great on this run.  I wish I would have paid closer attention to my paces.  I think I could've run faster, but I still had a little left in the tank.  Good chats with Coach Mel.  Really good run.

TT:  2:17:11

AP:  9:09

HR:  162

1. Warm up

   3.00 mi @ 09:41-11:04 min/mi (9:18, 9:08, 9:05)

2. Ramp up in 4 steps

   1. 3.00 mi @ 09:07-10:20 min/mi (9:11, 9:26, 9:09)

   2. 3.00 mi @ 08:37-09:41 min/mi (9:09, 9:12, 9:03)

   3. 3.00 mi @ 08:09-09:07 min/mi (8:50, 8:54, 8:51)

   4. 1.00 mi @ 07:45-08:09 min/mi (8:10)

3. Cool Down

   2.00 mi @ 09:41-11:04 min/mi (10:00, 9:42)

PM:  TBT Class

In/out new entrance - 36 degrees

TT:  34:21

AP:  11:20

HR:  137

MCT with Michelle - 37 degrees - hip felt ok.  Still very tight/stiff/achy.  Felisha massage on hip.

TT:  1:39:23

AP:  9:50

HR:  153

TBT Class

30 minute lift-48 degrees - 700 N-100 E-300 N.  These felt ok.  I'm feeling very depressed about my hip.  I didn't read the workout right.  I thought I only had 6 sets.  Totally messed up.

TT:  43:22

AP:  9:26

HR:  155

1. Warm up

   1.50 mi @ 09:41-11:04 min/mi (10:02)

2. Repeat 8 times

   1. Hard

      201 m @ 08:09-09:07 min/mi (7:42, 7:28, 7:39, 7:23, 7:39, 7:29, 7:23, 8:27)

   2. Easy

      201 m @ 10:20-12:55 min/mi

3. Cool Down

   1.00 mi @ 09:41-11:55 min/mi (9:32)

TBT Class-36 degrees (ran between the snow storms).  Drove to MCT.  This is the best that I've felt in awhile.  Hip felt great...probably because my glutes were firing from hip thrusts at TBT.

TT:  1:07:39

AP:  9:33

HR:  155

1. Warm up

   1.00 mi @ 09:41-11:04 min/mi (10:01)

2. Repeat 2 times

   1. Hard

      1.00 mi @ 08:09-09:07 min/mi. (8:13, 7:51)

   2. Easy

      0.50 mi @ 09:41-11:55 min/mi

3. Repeat 6 times

   1. Step

      30 sec @ 06:44-07:23 min/mi (7:04, 6:47, 6:40, 6:18, 6:26, 6:18)

   2. Easy

      1 min @ 11:55-12:55 min/mi

4. Cool Down

   1.00 mi @ 09:41-11:04 min/mi (10:19, 10:03)

700 N - 100 E - 300 N - 37 degrees snow

TT:  48:52

AP:  11:30

HR:  130

MCT with Michelle - 34 degrees - glute activation before run.  Hip felt great!

PM:  TBT Class

TT:  1:42:12

AP:  9:17

HR:  160

1. Warm up

   2.00 mi @ 11:04-11:55 min/mi (10:25, 9:57-AP:10:11)

2. Active

   2.00 mi @ 08:09-09:07 min/mi (8:42, 8:36-AP: 8:39)

3. Recovery

   3.00 mi @ 09:07-10:20 min/mi (9:49, 9:37, 9:28-AP: 9:38)

4. Active

   2.00 mi @ 08:09-09:07 min/mi (8:10, 7:56-AP: 8:03)

5. Cool Down

   2.00 mi @ 10:20-11:55 min/mi (10:09, 9:19 - AP:  9:44)

In/out new entrance - 46 degrees

TT:  31:27

AP:  11:27

HR:  130

Drove to MCT - 48 degress slight wind/rain - short lift pre run

TT:  1:01:57

AP:  9:21

HR:  156

1. Warm up

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

2. Repeat 6 times

   1. Hard

      2 min @ 07:45-08:09 min/mi (7:53, 7:47, 7:44, 7:40, 7:29, 7:16)

   2. Easy

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

3. Cool Down

   10 min @ 09:41-11:04 min/mi ((9:51, 9:44)

Drove to MCT - 34 and snowy/rain.  Lots of puddles on the trail.  Glute activation before run.  SOOOO tired - didn't sleep at all.

TT:  1:05:42

AP:  9:23

HR:  159

PM:  TBT Class

1. Warm up

   1.00 mi @ 09:41-11:04 min/mi (10:05)

2. Repeat 2 times

   1. Hard

      1.50 mi @ 08:09-09:07 min/mi (8:15, 8:04)

   2. Easy

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

3. Repeat 6 times

   1. Step

      30 sec @ 06:44-07:23 min/mi (7:12, 6:51, 6:54, 6:52, 6:28, 6:48)

   2. Easy

      1 min @ 11:55-12:55 min/mi

4. Cool Down

   1.00 mi @ 09:41-11:04 min/mi (10:19)

No County - Canal Blvd - Manilla Pond - 36 degrees

TT:  57:08

AP:  11:23

HR:  131

PM Swim: Short/short course

2000 yds - 44:54 - HR:  114

Out/back on MCT - 36 degrees.  It was hard to keep these at race pace.  Felt very easy.  Hip felt GREAT!  Glute activation before run.

TT:  1:09:19

AP:  9:54

HR:  150

1. Warm up

   2.00 mi @ 10:20-12:55 min/mi (10:45, 10:18-AP: 10:31)

2. Repeat 6 times

   1. Hard

      0.25 mi @ 08:37-09:41 min/mi (2:05-8:21, 2:05-8:21, 2:04-8:17, 2:00-8:04, 1:59-7:57, 1:57-7:49)

   2. Easy

      0.25 mi @ 10:20-14:05 min/mi

3. Cool Down

   2.00 mi @ 09:41-11:55 min/mi (10:03, 9:51-AP:  9:57)

TBT before run

Pumpkin truck loop with Manilla Pond add on.  48 degrees

TT:  46:58

AP:  11:10

HR:  131

N County to ever flowing drinking fountain - down 100 E - 300 N.  37 degrees (little wind, but the rain/snow held off). Heather B. joined me for the last 2 mile race pace.  I felt a little stiff the first few miles.

TT:  1:49:24

AP:  9:07

HR:  160

1. Ramp up in 4 steps

   1. 2.00 mi @ 09:41-10:20 min/mi (10:21, 9:52 - AP:  10:07)

   2. 2.00 mi @ 09:07-09:41 min/mi (9:26, 9:23 - AP:  9:24)

   3. 2.00 mi @ 08:37-09:07 min/mi (9:00, 8:34 - AP:  8:47)

   4. 2.00 mi @ 08:09-08:37 min/mi (8:15, 8:11 - AP:  8:13)

2. Active

   2.00 mi @ 07:23-08:37 min/mi (7:43, 7:35 - AP:  7:39)

3. Cool Down

   2.00 mi @ 09:41-11:04 min/mi (10: 38, 10:08 - AP:  10:29)

TBT class

Out/back on MCT with Heather - 30 degrees and SUNNY!!!  This felt very easy.

TT:  1:05:47

AP:  9:24

HR:  161

1. Warm up

   2.50 mi @ 09:41-12:55 min/mi (10:39, 9:57, 9:33-AP: 10:09)

2. Active

   3.00 mi @ 08:09-09:07 min/mi (8:15, 8:02, 7:45-AP:  8:01)

3. Cool Down

   1.50 mi @ 09:41-12:55 min/mi (11:22, 9:56)

Discovery Park - Melissa's street - 30  degrees

TT: 57:04

AP: 11:24

HR: 133

Swim - 2000 yds - short on the long course

TT:  44:04

HR:  122

TBT Class

Drove to MCT - 46 degrees - this workout kicked my trash.  My legs were so heavy, heart was going to explode and I felt like puking.  Jokes on me.  Felt sick the rest of the day.

TT:  1:06

AP:  9:32

HR:  158

1. Warm up

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

2. Repeat 4 times

   1. Hard

      1.00 km @ 06:44-07:23 min/mi (7:22, 7:17, 7:13, 7:16)

   2. Easy

      0.25 mi @ 09:07-10:20 min/mi (HAD TO WALK THESE)

3. Cool Down

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

TBT Class

Discovery Park to Melissa's street - 50 degrees with Brittanie

TT:  53:46

AP:  10:43

HR:  145

0-5 miles:  Discovery Park to Melissa's street solo - 50 degrees

6-13 miles:  MCT-Grinder Loop with Karen and Michelle

TT:  2:15

AP:  10:20

HR:  149

The end of another 3 hard weeks.  Legs are feeling VERY trashed and I'm tired.  I got my biked all tuned up and hope to get out next week!

Regular short course - 2000 yds

TT: 54:18

HR:  118

Pumpkin truck/manilla pond route - 46 degrees

TT:  46:58

AP: 11:10

HR:  137

PM:  2000 yds

HR:  113

TT:  44:00

15 minute pre run lift

MCT loop - 45 degrees - ITB is starting to bug

TT:  1:24:04

AP:  10:18

HR:  151

PM:  Lift at home

35 minute lift at home

ITB bugging - which is weird because I've hardly run on it all week.  Feeling very discouraged.

In St George - 55 degrees

3 minute tempo efforts

TT:  52:48

AP:  9:36

HR:  152

30 minute lift prerun

Mel gave me another cut back week.  ITB & hamstring still bugging.  30 second hill sprints with Heather.  Wore ITB strap.  I think it helped. Got scraping and acupunture done at work.  Super stressed about it.

TT:  56:02

AP:  10:12

HR:  157

PM:  Bike

16.17 miles

TT:  1:07

AP:  14.4

HR:  133

PM:  TBT class

In/out new entrance - 54 degrees - still stressing about ITB.  Make appointment with Mark Peterson but can't get in till next week.

TT:  31:30

AP:  11:27

HR:  133

Discovery Park to Evergreen Park 61 degrees

TBT before run

200 hard - 200 floats - probably did these too fast.  I got a massage from Felisha and my hammie/ITB is feeling better.

TT:  57:54

AP:  9:38

HR:  152

MCT Loop - 52 degrees

TT:  53:16

AP:  10:52

HR:  137

Ran with Michelle.  We drove to the Grinder bathrom and ran south on the MCT.  45 degrees.  Felt a little nervous about ITB/hamstring, but everything felt great.  Had troubles with the jacket tied around my waist though.

TT:  1:31:46

AP:  9:10

HR:  159

1. Warm up

   2.00 mi @ 09:41-10:20 min/mi (9:50, 9:18 - AP:  9:34)

2. Active

   2.00 mi @ 08:09-09:41 min/mi (8:12, 8:03 - AP:  8:08)

3. Recovery

   2.00 mi @ 10:20-11:55 min/mi (11:04, 9:44 - AP:  10:25)

4. Active

   2.00 mi @ 08:09-09:41 min/mi (7:49, 7:41 - AP:  7:45)

5. Cool Down

   2.00 mi @ 10:20-11:55 min/mi (10:25, 9:36 - 10:01)

Out/back on MCT - 45 degrees - dark - left hamstring slightly pulling

PM:  TBT

TT:  1:06:27

AP:  9:30

HR:  156

1. 2.50 mi @ 09:41-12:55 min/mi (11:05, 10:33, 9:46 - AP:  10:36)

2. Active

   3.00 mi @ 08:09-09:07 min/mi (8:10, 8:04, 7:56 - AP:  8:07)

3. Cool Down

   1.50 mi @ 09:41-12:55 min/mi (10:34, 10:19 - AP:  19=0:29)

Discovery Park - Melissa's street with Brittanie - 54 degrees

TT:  50:08

AP:  10:24

HR:  143

Drove to MCT - 46 degrees and VERY windy.  I was stressing about this workout.  It was VERY hard especially after I turned around on the MCT after the 5 minutes.  It felt like I was running against a brick wall.

TT: 1:13:00

AP:  9:07

HR:  161

1. Warm up

   15 min @ 09:41-11:04 min/mi (9:52, 9:33)

2. Repeat 1 times

   1. Hard

      1 min @ 06:44-07:23 min/mi (7:04)

   2. Easy

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

3. Repeat 1 times

   1. Hard

      2 min @ 06:44-07:23 min/mi (7:19)

   2. Easy

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

4. Repeat 1 times

   1. Hard

      3 min @ 06:44-07:23 min/mi (7:09)

   2. Easy

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

5. Repeat 1 times

   1. Hard

      4 min @ 06:44-07:23 min/mi (7:06)

   2. Easy

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

6. Repeat 1 times

   1. Hard

      5 min @ 07:23 min/mi (7:23)

   2. Easy

      3 min @ 10:20 min/mi

7. Repeat 1 times

   1. Hard

      4 min @ 06:44-07:23 min/mi (7:38)

   2. Easy

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

8. Repeat 1 times

   1. Hard

      3 min @ 06:44-07:23 min/mi (7:24)

   2. Easy

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

9. Repeat 1 times

   1. Hard

      2 min @ 06:44-07:23 min/mi (7:32)

   2. Easy

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

10. Repeat 1 times

    1. Hard

       1 min @ 06:44-07:23 min/mi (6:55)

    2. Easy

       1 min @ 09:07-10:20 min/mi
       Zone 1-Zone 2

11. Cool Down

    10 min @ 09:41-11:04 min/mi (9:31, 9:49)

Met Michell and Mel at Will's Pit Stop in between races at 8:45am.  50 degree.  Major headwind heading up the canyon.  This was hard.  I was breathing so hard.

TT:  1:46,06

AP:  8:50

HR:  169

1. Warm up

   3.00 mi @ 09:41-11:55 min/mi (9:31, 9:23, 9:29-AP:9:28)

2. Active

   7.00 mi @ 07:45-08:37 min/mi (9:13, 8:59, 8:32, 8:17, 7:47, 7:44, 7:30)

3. Warm up

   2.00 mi @ 09:41-11:55 min/mi (10:08, 9:27-AP:  9:47)

TM run in Costa Rica.  It was like running in a sauna.  The Garmin was way off from the TM.

TT:  59:34

AP:  9:10

HR:  148

1. Warm up

   15 min @ 09:41-11:55 min/mi (11:03)

2. Repeat 1 times

   1. Hard

      15 min @ 08:09-09:07 min/mi (8:59)

   2. Easy

      2 min @ 12:55-15:30 min/mi
      Zone 1

3. Recovery

   4 min @ 11:04-12:55 min/mi

4. Repeat 4 times

   1. Hard

      3 min @ 09:07-10:20 min/mi (9:22, 11:54, 9:44, 9:35)

   2. Easy

      30 sec @ 06:44-07:23 min/mi

5. Cool Down

   10 min @ 09:41-11:04 min/mi (11:07)

Costa Rica - TM Run - times off frm Garmin

TT:  29:51

AP:  8:32 (8:27, 8:31, 9:29)

HR:  142

CR - TM

TT:  46:23

AP:  9:14

HR:  147

1. Warm up

   2.00 mi @ 09:41-11:55 min/mi (8:42, 9:11-AP:  8:56)

2. Repeat 4 times

   1. Hard

      0.25 mi @ 06:44-07:23 min/mi (7:25, 7:52, 7:37, 7:08)

   2. Easy

      0.25 mi @ 10:20-11:55 min/mi

3. Cool Down

   1.00 mi @ 09:41-12:55 min/mi (8:51)

Costa Rica TM

TT:  1:10:30

AP:  8:53

HR:  146

1. Warm up

   2.00 mi @ 09:41-11:04 min/mi (8:39, 9:06-AP:  8:52)

2. Active

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

3. Recovery

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

4. Active

   2.00 mi @ 08:09-08:37 min/mi (8:09, 8:58)

5. Cool Down

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

In/out new entrance - 52 degrees - felt terrible

TT:  30:58

AP:  11:15

HR:  131

Very light bodyweight lifting - only 2 rounds.  Mobility.  30 minutes

Up new entrance hill - pumpkin truck road - 1100 East - 54 degrees

Felt so terrible

TT:  31:07

AP:  9:49

HR:  147

In/out new entrance.  48 degrees.  

TT:  20:09

AP:  10:43

HR:  138

Legs felt like garbage

TT:  1:48:58. AP:  8:19. HR:  168 (8:37, 8:13, 8:13, 8:20, 7:58, 8:13, 8:13, 8:03, 7:54, 8:02, 8:11, 8:29, 8:33)

I wasn't sure how I felt about going into this race.  All my runs this week felt like garbage.  My HR was so high on all of them.  My hamstrings felt TERRIBLE.

I ate dinner at Slackwater!!  I slept terrible.  It was weird only taking the bus to the halfway part of the course!  It sure was beautiful!

I didn't get out of the porta potty line till 2 minutes before the gun.  I was back with the 2:30 pacer and spent the first mile weaving through people.  My legs definitely felt heavy, but the miles were clicking by.  Those first 3 miles were hilly.  I didn't gain as much speed during the downhill as I hoped and my legs felt so heavy.

There was a woman who was a doppleganger of a runner neighbor of mine.  She flew past me on the downhill.  But I eventually passed her on the flat section.  I kept thinking that I can't let her beat me....ha ha!

The wheels started to fall off during the last 2 miles.  That last mile to the finish takes FOREVER.  I'm super grateful to the volunteer who helped me at the finish.  She was SO nice and I was feeling so sad.

My A race for the season is the Timp Half (sub 1:43), so I used this race to see where I was at fitness-wise.  My goal wa 1:45-1:50 (I knew this course was slower than Timp).  I ran a 1:48:49, so I'm not sure why I was so sad.  But this felt HARD.

When I crossed the finish and sat on the pavement, the tears just came fast and hard.  I was done with racing....this is just to hard.  I'm never going to get there.  I honestly was so sad.

While walking back to my car, I checked the race results online.  I noticed that I placed 3rd in my AG.  Of all the females that raced the HM today, I was in the top 6%.  Of the female masters, I was top 3%.  Perspective, right?

I think this course is harder than I remember.  I think I've forgotten what the pain cave feels like.

I have 4 weeks until Timp Half.  I really want to be consistent with my weight training, mobility and protein intake.  

TBT Class

In/out new entrance - 55 degrees and rain - quads still sore from Saturday - walk/run

TT:  39:02

AP:  12:51

HR:  125

TBT Class

out/back on 300 N - 41 degrees

TT:  33:32

AP:  11:12

HR:  134

700 N - 1120N - 100 E - 52 degrees - SO sore from yesterday

TT:  57:39

AP:  10:41

HR:  146

300 N out/back - 39 degrees

TT:  32:23

AP:  10:47

HR:  140

Ran with Michelle on the JRP - 54 degrees and RAIN

Skipped Mel's workout to join Michelle.  Ran hard the last 2 miles (8:06, 8:02)

Glute activation pre run

TT:  1:34:47

AP:  8:49 (9:13, 8:50, 8:51, 8:45, 9:00, 9:02, 8:54, 8:55, 8:06, 8:02, 9:35)

HR:  168

I got an ozone injection in my knee at the ITB insertion.  It was still VERY sore.  Quad are heavy...maybe need more quad liftng?

Memorial Day - 54 degrees - Out/back MCT.  I'm running on borrowed time.  I haven't taken a week off since last June.  SO many niggles (achilles/behind knee).  So much recovery/massages.

45 minute lift post run

TT:  1:03

AP:  9:02

HR:  160

1. Warm up

   2.50 mi @ 09:41-12:55 min/mi (10:16, 9:50, 8:55)

2. Active

   3.00 mi @ 08:09-09:07 min/mi (8:02, 7:46, 7:36)

3. Cool Down

   1.50 mi @ 09:41-12:55 min/mi (10:16, 10:07)

Walk/run

HR:  124

PM:  TBT

Discovery Park - Melissa's street with a few add ons.  63 degrees.  Really tried to keep these easy.  Achilles bugging.  SO many niggles.  Massage with Felisha.

TT:  56:38

AP:  10:01

HR:  150

1. Warm up

   1.00 mi @ 10:20-12:55 min/mi (10:39)

2. Repeat 4 times

   1. Hard

      0.50 mi @ 08:37-09:41 min/mi (8:51, 8:51, 8:50, 8:36)

   2. Easy

      0.25 mi @ 10:20-11:55 min/mi

3. Cool Down

   1.00 mi @ 09:41-11:55 min/mi (10:27)

30 minute lift

Pumpkin Truck loop - Manilla Pond loop - 46 degrees

TT:  48:49

AP:  11:29

HR:  134

Michelle got injured and couldn't go down the canyon.  Ran with Karen on the JRP.  Nice and slow.  54 degrees.  Glute activation before run

TT:  2:15:22

AP:  9:43

HR:  156

Drove to MCT.  64 degrees.  First in awhile that I felt gd.  Achilles still pulling a little.

PM:  TBT

TT:  56:30

AP:  9:25

HR:  160

1. Warm up

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

2. Repeat 2 times

   1. Hard

      1.00 mi @ 08:09-09:07 min/mi (7:57, 7:44)

   2. Easy

      0.50 mi @ 09:41-11:55 min/mi

3. Repeat 6 times

   1. Step

      30 sec @ 06:44-07:23 min/mi (6:46, 6:41, 6:58, 6:50, 6:42, 6:59)

   2. Easy

      1 min @ 11:55-12:55 min/mi

4. Cool Down

   1.00 mi @ 09:41-11:04 min/mi (10:23)

700 N - 100 E - 300 N - 55 degrees

TT:  47:20

AP:  11:49

HR:  134

PM TBT Class

Ran to the AH track.  63 degrees.  I've put my SuperFeet inserts in my shoes.  This has really helped my achilles niggle.  Then I scrapped my right outside knee (ITB insertion point).  I noticed while crawling into bed (bent my knee), that it didn't hurt.  I felt like I could push during this workout and not worry about injury.  Definitely felt more confident.

TT:  1:00:39

AP:  10:09

HR: 154

1. Warm up

   1.50 mi @ 11:04-11:55 min/mi (11:00, 10:53)

2. Repeat 2 times

   1. Hard

      0.25 mi @ 07:45-08:09 min/mi (1:50/7:23, 1:49/7:17)

   2. Easy

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

3. Repeat 1 times

   1. Hard

      0.50 mi @ 08:09-09:07 min/mi (3:45/7:31)

   2. Easy

      0.50 mi @ 10:20-12:55 min/mi

4. Repeat 2 times

   1. Hard

      0.25 mi @ 07:45-08:09 min/mi (1:46/7:07, 1:42/6:50)

   2. Easy

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

5. Cool Down

   1.50 mi @ 10:20-12:55 min/mi (10:56)

Started at the Tibble Fork turnoff.  Ran solo.  46 degrees at the top. This felt extremly HARD.  Wish I could've had a few sub 8 miles in the canyon.  High hamstring and ITB bugging.

30 minute lift post run.

TT:  1:30:13

AP:  8:24

HR:  161

1. Warm up

   2.00 mi @ 09:41-11:04 min/mi (8:49, 8:22-AP:  8:35)

2. Active

   2.00 mi @ 08:37-10:20 min/mi (8:04, 8:00-AP:  8:02)

3. Recovery

   2.00 mi @ 10:20-11:55 min/mi (8:01, 8:04-AP: 8:02)

4. Active

   2.00 mi @ 08:37-10:20 min/mi (8:22, 8:27-AP: 8:24) Just past Walmart round about

5. Cool Down

   2.00 mi @ 10:20-11:55 min/mi (8:59, 8:05, AP:  8:32) 9:27

Discovery Park to Melissa's street - 61 degrees.  Decided to skip the workout and recover from Saturday's run.  ITB and achilles bugging.

Stressful day as I took Peach to the ER for concussion.

TT:  56:50

AP:  11:35

HR:  129

30 minute lift at home.  

Drove to MCT - 66 degrees.  This felt good.  Tried to keep it easy.

45 minute lift at Vasa

TT:  46:21

AP:  9:18

HR:  155

1. Warm up

   1.00 mi @ 09:41-11:04 min/mi (9:54)

2. Active

   1.00 mi @ 08:37-09:41 min/mi (8:36)

3. Repeat 4 times

   1. Hard

      0.25 mi @ 06:44-07:23 min/mi (1:50/7:21, 1:48/7:15, 1:49/7:16, 1:45/7:03

   2. Easy

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

4. Cool Down

   1.00 mi @ 09:41-11:04 min/mi (9:01)

Out/back on MCT - 70 degrees.  ITB bugging

45 min lift at vasa post run

TT:  1:16:31

AP:  9:27

HR:  158

1. Warm up

   2.00 mi @ 09:41-11:04 min/mi (10:41, 9:57-AP: 10:19)

2. Active

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

3. Recovery

   2.00 mi @ 09:07-10:20 min/mi (9:51, 9:23-AP: 9:37)

4. Active

   1.00 mi @ 08:09-08:37 min/mi (7:54)

5. Cool Down

   2.00 mi @ 09:41-11:04 min/mi (10:10, 9:24)
    

Pumpkin truck loop - manilla pond add on - 57 degrees

TT:  46:58

AP:  11:00

HR:151

25 minute lift

Pam's route - 57 degrees

TT:  52:20

AP:  10:28

HR:  149

30 minutes gym

Mexico TM - HOT

TT:  1:13:24

AP:  9:12 (2x2 mile tempos)

HR:  148

Mexico TM

TT:  31:37

AP:  10:36

HR:  144

25 minute lift

700 N - 100 E - 300 N - 63 degrees

TT:  1:06:50

AP:  10:31

HR:  145

PM:  TBT Class

MCT to Grinder bathroom - 64 degrees

TT:  1:41:09

AP:  9:30

2 mile WU

2 miles @ 8:44, 8:47

3 miles easy

2 miles @ 8:45, 8:38

.61 - easy

.42 @8:01

35 minute lift

HR:  159 

Pumpkin truck loop - 68 degrees

TT:  45:59

AP:  11:29

HR:  137

Hike to Emme's Meadow with Kelly Marshall and Chris

TT:  1:57

HR:  109

Vert:  1079

700 N -Art Dye - 100 E - Canal Blvd - MCT - Field - down hill - 300 N - N County - 70 Degrees

TT:  1:18:12

AP:  11:03

HR:  142

PM:  TBT Class

700 N - 200 E - 300 N - 68 degrees

TT:  45:29

AP:  11:21

HR:  138

PM:  TBT Class

Drinking fountain sprints - 72 degrees - with Brittanie

Brittanie took off on the first drinking fountain and I thought I was a goner :/. But I ended up beating her on the rest and set PR's for the workout.  Not sore at all.

TT:  58:17

AP:  9:42

HR:  159

-Massage with Tyler.  Totally worked my calves.

-Met with Mark Peterson.  Slight achilles, PF and peroneal

In/out new entrance - 72 degrees

TT:  35:08

AP:  11:41

HR:  132

MCT to Grinder bathroom - to Steel Days race - 72 degrees.  Ran with Kellie Taylor for the first 6 miles.  She needed to walk and I needed to get home for the race.  I totally hit the paces (and felt good), but the last 2 miles I started to crash.  I didn't take enough fuel or electrolytes.  REALLY questioning if I want to do SGM.

TT:  1:58:52

AP:  9:40 

HR:  166

2 mile WU (10:56, 10:20)

3 miles @MP (8:36, 8:44, 8:40)

1 mile recovery (orginally, I had a 3 minute recovery but that was NOT enough time)

2 miles @HMP (8:34, 8:26)

CD (10:08, 9:55, 10:12, 10:14, 9:47) - Ran into Michelle Stratton on the way to the race and she totally saved me.

Discover Park to Evergree Park - 73 degrees/sunny

TT:  1:08

AP:  11:32

HR:  136

45 minutes lifting

35 minutes lifting

300 N - new entrance - 70 degrees

TT:  37:31

AP:  10:43

HR:  140

35 minutes lifting

700 N - 100 E - 300 N - 64 degrees

TT:  42:59

AP:  10:12

HR:  148

700 N - steel days trail - 300 N - 61 degrees

TT:  35:41

AP:  10:25

HR:  140

45 minutes lift

Pam's Route - 63 degrees/Sunny

TT:  49:59

AP:  10:05

HR:  147

45 minutes lifting

Vasa TM

TT:  20:01

AP:  9:37

HR:  152

50 minutes lifting

Pumpkin truck loop - 72 degrees/dark

TT:  37:37

AP:  9:45

HR:  148

60 minute lift

In/out new entrance - 73 degrees

TT:  28:44

AP:  10:26

HR:  142

in/out new entrance - 70 degrees

TT:  25:33

AP:  15:18

HR:  103

40 minute lift

Vasa TM

TT:  20:21

AP:  10:02

HR:  158

45 minutes lifting

Pumpkin truck loop with pond - 70 degrees

TT:  43:57

AP:  10:19

HR:  151

60 minutes lift

In/out new entrance - 64 degrees

TT:  32:33

AP: 11:49

HR:  133

Vasa TM

TT:  32:18

AP:  9:14

HR:  158

60 minutes lifting

700 N - 100 E - 300 N - 63 degrees

TT:  39:20

AP:  9:27

HR:  165

In/out new entrance - 72 degrees/sunndy

TT:  34:06

AP:  11:04

HR:  144

60 minutes/lifting

In/out new entrance - 72 degrees/sunny

TT:  32:52

AP:  10:54

HR:  144

new entrance - pool street - pumpkin truck - N County - 68 degrees/sunny

TT: 31:44

AP:  10:05

HR:  153

300 N - Manilla Elementary - new entrance - 54 degrees

TT:  27:56

AP:  10:28

HR:  141

60 minutes lift

700 N - 100 E - 300 N - 55 degrees/sunny

TT:  40:02

AP:  9:37

HR:  160

new entrance - pool street - pumpkin tree - N County - 61 degrees/sunny

TT:  30:50

AP:  9:48

HR:  153

45 minutes lift

45 minutes lift

700 N - secret trail - 300 N - 55 degrees/sunny

TT:  40:28

AP:  10:09

HR:146

Vasa TM

TT:  25:06

AP:  10:07

HR:  158

60 minutes lifting

N County - MCT - field - new entrance - 68 degrees/dark

TT:  40:18

AP:  9:40

HR:  156

In/out new entrance

TT:  24:11

AP:  12:03

HR:  137

45 minutes lift

700 N - secret trail - 300 N - 61 degrees/sunny

TT:  42:48

AP:  10:41

HR:  145

Vasa TM

TT:  31:32

AP:  10:03

HR:  147

50 minutes lift

TM in AZ

TT:  24:03

AP:  9:38

HR:  138

N County - 700 N - secret trail-300 N - 64 degrees

TT:  42:55

AP: 10:43

HR:  139

Vasa TM

TT:  29:45

AP:  9:19

HR:  152

45 minutes lift

Adrenals crashing.  Overtraining.  Burned out.  Everything hurts

In/out new entrance - 43 degrees/sunny

TT:  26:54

AP:  14:25

HR:  117

In/out new entrance - 43 degrees/sunny

TT:  30:13

AP:  15:03

HR:  117

In/out new entrance - 52 degrees

TT:  28:36

AP:  14:13

HR:  120

In/out new entrance - 37 degrees/cloudy

TT:  29:32

AP:  15:26

HR:  115

Walk around AF Rec Center during Lyla's swim meet.  Around cemetary.

HR:  124 - 41 degrees

In/out new entrance - 27 degrees/Sunny

TT:  39:50

AP:  14:11

HR: 119

In/out new entrance - 30 degrees

TT:  34:18

AP:  14:08

HR:  123

Home TM

TT:  28:57

AP:  13:55

HR:  125

Home TM

TT:  27:17

AP:  11:42

HR:  139

In/Out new entrance - 28 degrees

TT:  44:33

AP:  13:18

HR:  138

Home TM

TT:  26:10

AP:  11:06

HR:  142

Out new entrance - pool street - pumpkin truck - N County. 36 degrees/cloudy

TT:  34:24

AP:  10:49

HR:  160

Home TM

TT:  25:13

AP: 10:25

HR:  145

25 minute lift

300 N - Manilla Elementary - 700 N - No County - 27 degrees/Sunny

TT:  35:52

AP:  11:16

HR:  155

25 minute lift

Home TM

TT:  24:17

AP:  11:54

HR:  132

300 N our/back run.  37 degrees.

TT:  35:31

AP:  10:21

HR:  162

30 minute lift

Home TM

TT:  26:15

AP:  13:05

HR:  146

Home TM

TT:  30:56

AP:  11:42

HR:  136

In/out new entrance.  36 degrees.

TT:  29:34

AP:  14:59

HR:  111

Thanksgiving

30 minut lift.  Home TM.

TT:  26:55

AP:  11:31

HR: 150

Up N County - 700 N - Steel Days trail - 300 N. 28 degrees/sunny

TT:  38:11

AP:  10:53

HR:  153

Home TM.  30 minutes.

30 minute lower leg lift

Home TM

TT:  35:01

AP:  9:58

HR:  151

Lifing 35:00