I Can Do Hard Things

30 minutes mobility

Home TM

TT:  39:16

AP:  9:50

HR:  146

Home TM

TT:  27:03

AP:  9:24

HR:  150

Pam's route - 34 degrees

Its been a minute since I've run outside.  The "field" had no trespassing signs.  This felt SO hard.  I haven't been sleeping well at night and felt terrible.  

TT:  54:02

AP:  10:47

HR:  155

Pumpkin truck with manilla add on. 39 degrees and sunny

My alarm didn't go off, so I ran after work.  It was chilly, but the sun was shining.  I work my new orthotics.  This felt VERY hard.  Out of shape!

TT:  43:45

AP:  10:23

HR:  156

30 minutes lifting

TT:  37:11

AP:  9:17

HR:  150

30 minutes lifting

TM

TT:  31:07

AP:  9:10

HR:  149

Met with PT Mark Peterson about long time peroneal niggle.  I got new othortics from USS.  I've been working on my strengthening my feet.  I think it is helping.

In/out old entrance - 32 degrees/lighly snowing

TT:  32:39

AP:  10:16

HR:  154

15 minutes mobility

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

Still felt SO out of shape.

45 minutes lift/mobility post run

TT:  45:44

AP:  10:47

HR:  152

Home TM - after work

TT:  26:18

AP:  8:52

HR:  138

No County - fire station - manilla pond road - new entrance - 19 degrees.  Still out of shape.

TT:  52:19

AP:  10:21

HR:  158

40 minutes lifting/mobility

Home TM

TT:  27:21

AP:  9:05

HR:  137

Home TM (cold and snowing outside)

3-5 minute pushes - lungs rattling

TT:  51:34

AP:  9:15

HR:  155

15 minute post run mobility

Home TM - post work

15 minute mobility/strength train

TT:  35:54

AP:  8:58

HR:  147

Home TM

TT:  37:19

AP:  9:18

HR:  150

Home TM.  SOOO very cold.  I wanted to run for 60 minutes.  TM said 5 miles - Garmin said 6.72 :/

TT:  1:00 (30 minute run=read book//bathroom break//30 minute run=Netflix)

AP:  8:58

HR:  147

30 minute lifting post run - upper body.

Home TM

TT:  28:08

AP:  8:57

HR:  144

30 minute lift

45 minute run on home TM (snowing outside)

4x5 minute pickups

TT:  45:08

AP:  8:48

HR:  159

No County - Canal Blvd - manilla pond - 14 degrees

TT:  49:47

AP:  9:51

HR:  162

25 minutes lifting post run

Outside after work - 32 degrees and sunny.  Felt like crap.

TT:  45:50

AP:  10:46

HR:  151

Discovery Park - Melissa's street - 12 degrees

TT:  53:18

AP:  11:01

HR:  157

35 minutes lifting pre run.

Home TM

25 minutes lift pre run

TT:  1:00

AP:  9:03 (4x5 minute pick ups)

HR:  155

15 minutes post run mobility

Home TM-ITB slightly bugging

TT:50:00

AP: 9:07

HR: 148

Discovery Park - Melissa's street after work.  57 DEGREES!!!  I had on shorts and a t shirt today!  Feeling slightly discouraged with everything.  Feeling overweight, out of shape and I don't have a goal.

TT:  53:45

AP:11:06

HR:  146

Home TM

45 minute HARD lower leg lift before run.

TT:  50:00

AP:  9:09

HR:  151

Easy on home TM

Ran with Michelle.  Parked at Highland Gardens.  25 degrees.  She kicked my trash!!!

TT:  46:23

AP:  9:10

HR:  167

Lots of mobility/stability stuff afterwards

No County - Canal Blvd - Manilla Pone - New Entrance - 21 degrees/sunny

Peroneal/achilles still bugging

TT:  50:12

AP:  9:58

HR:  157

30 minutes post run lift

Home TM because it was 12 degrees.

30 minutes strength training before run.  So frustrating....I only ate a banana and a bunch of water and gained 5lbs after my run.

TT:  43:58

AP: 8:47

HR:  149

Home TM - Summer scraped my calves at work.  She used the crowbar and went HARD.  Though I'm beat up and bruised, they feel so much better!

TT:  48:55

AP:  9:27

HR:  147

Home TM

TT:  40:58

AP:  9:06

HR:  145

Home TM.  20 minute lift before run.  I found a PT IG account and they had a post about not only strength and mobility, but STABILITY.  All the single leg stuff.  So I did one of her workouts and haven't had as much hip flexor pain.  Between the workouts and the scraping, I'm feeling a little hopeful.

TT:  49:19

AP:  8:50 (9 minute pushes)

HR:  160

Home TM

TT:  45:47

AP:  9:03

HR:  146

Home TM

TT:  48:26

AP:  9:15

HR:  152

Home TM

30 minute lift before run

TT:  44:13

AP: 8:49

HR:  151

Home TM - my garmin and the TM are way different ;/

TT:  43:44

AP:  8:43

HR:  147

Ran with Michelle on the MCT - 27 degrees.  I honestly thought I was going to die.  I had to stop twice.  My HR was SO high.  I felt so discouraged after this run.  The Boston qualifiying times went down again which felt like another blow.

TT: 46:20

AP:  9:15

HR:  167

After Saturday's pity party, I decided I need to run more outside.  I won't be able to do it every day, but I can make it work a few times/week.  I also felt like crap on this run too.  My HR is so high and my legs feel like lead.

TT:  1:05

AP:  10:53

HR:  159

PM:  TBT with Tim.

Home TM

TT:  44:50

AP:  8:58

HR:  144

Run with RAD at the JRP.  I about died.  My legs were so heavy from leg day at TBT.  But the sunshine and company was amazing!  Thank you Rachel!

I know I need to spend more time at TBT.  Strength training will be my ticket.

TT:  1:00

AP:  10:09

HR:  159

Discovery Park - Melissa's street - 28 degrees

TT:  52:57

AP:  10:59

HR:  150

Run in SG while traveling to Las Vegas for the NZ rugby game!  43 degrees.  Ran by all the Lake to Lake Relay racers!  43 degrees.

TT:  31:20

AP:  9:59

HR:  149

TBT Class

8 mile MCT-Manilla elementary loop.  I actually felt better than I have in a while.

TT:  1:24

AP:  10:17

HR:  159

Home TM.  Legs SO heavy!!

TBT Class - my legs are SO sore and SO heavy.  SOOOOOO many walking lunges.

Drinking fountain sprints - 41 degrees.  I knew going into this "workout" that it was going to be slow....I'm starting over....don't compare old times.  But this was the slowest in the history of drinking fountain sprints.  My HR was SO high.  I guess you have to start somewhere.  Work has been SO stressful and I'm questioning all life's choices right now.

TT:  59:35

AP:  9:56

HR 162

Home TM

Run with Michell - Walmart round about loop

30 minute bodyweight/stability work/mobility

Legs felt heavy during all the climbing

TT: 59:39

AP: 9:42

HR: 163

Out/back on MCT.  39 degrees and sunny.  I found a $50 bill next to a field.  Since the likelihood of returning it to someone was slim (since it was next to a field), I picked it up and put it in my pocket.  Most profitable run ever!  Lets felt heavy.  Hopefully someday this will get easier!

TT:  1:51:30

AP:  10:26

HR:  157

PM:  1 hour TBT class

Home TM run

TT:  27:07

AP:  9:20

HR:  139

TBT Class - we started a new phase and I'm SO sore.

No County - roundabout - Manilla Pond - 45 degrees.  I ran in my tank for the last part of the run!!!

TT:  1:00:34

AP:  10:18

HR:  161

I've been working full time this week and was totally wiped out.  So I chose to sleep instead of run.

PM:  TBT class with Tim.  So darn sore.

Run with Michelle.  I feel bad because I am so slow.  Up N County to roundabout to Manilla Pond.  36 degrees.

TT:  1:00:48

AP:  9:53

HR:  165

Discovery Park to Melissa's street - 50 degrees!  It was so nice. I REALLY need to start doing speed work,  I REALLY need to decide what my running game plan is.

TT:  51:27

AP:  10:39

HR:  151

PM:  TBT Class

Home TM because it was a blizzard.

TT:  46:17

AP:  8:52

HR:  148

40 minutes lift at Vasa

Run on Vasa TM (SO HOT).  2 mile WU.  .5 on - .25 off - these felt so hard.

TT:  58:20

AP:  9:34

HR:  158

I was finally able to take a nap today.  I haven't had this much energy in a long and I am getting so many things done. 

Home TM

TT:  25:37

AP: 8:31

HR:  144

Ran with Michelle - her house-Caveman blvd-art dye-mitchell hollow.  41 degrees and officially humid.  All the chafing!

This officially sucked.  My HR was race pace.  My legs felt SO heavy.  I feel like I keep going backwards instead of making any progress.  I've had a MAJOR headache since I've gotten home.  

TT:  1:38:22

AP:  10:12

HR:  165

TBT Class

Art Dye-MCT - 45 degrees.  Legs felt SO heavy.

TT:  1:13:46

AP:  10:32

HR:  156

Out/back on MCT - 46 degrees.  I decided to sleep in and go to the evening TBT class.  Though I was still slow, my legs felt SO much better!

TT:  1:15:46

AP:  10:49

HR:  153

PM:  TBT Class

Discovery Park to Melissa's Street - 50 degrees - legs SO heavy.  Didn't sleep well.

TT:  55:02

AP:  11:20

HR:  142

Pumpkin truck loop with Manila Pond add-on - 52 degrees

TT:  47:36

AP:  11:12

HR:  146

Art Dye - MCT  with Michelle - 46 degrees.  Legs SO heavy.  Today just sucked as my legs were so heavy and my HR so high!

TT:  1:19:13

AP:  10:13

HR:  162

Pam's route-61 degrees and windy!  Ran after work and it sucked.  I'm not sure why running is so hard right now!

TT:  1:05:18

AP:  10:50

HR:  150

PM:  TBT class

Home TM because of the storm.  I actually felt pretty good on this run.  Probably because I set my TM at 5.3mph and my HR was way down!

TT:  54:05

AP:  9:01

HR:  145

Home TM because I'm a wimp for cold temperatures today.

TT:  52:19

AP:  8:42

HR:  147

PM:  TBT Class

Home TM

TT:  54:07

AP:  9:01

HR:  140

PM:  TBT Class

Pam's route up to round about with Michelle - 34 degrees.  Best I've felt in awhile.

TT:  1:00:19

AP:  9:53

HR:  162

Out/back on MCT - 41 degrees and sunny.  I've finally felt slightly inspired to do some speed work.  I recognize I'm starting from ground zero and have to give myself a lot of grace.  But after feeling bitter and anger at running for 10 months, I'm proud of just getting out the door.

5x400 at whatever speed felt hardish

TT:  1:00:05

AP:  10:00 (2:02, 2:01, 2:02, 1:59, 1:55)

HR:  156

TBT Class

Then I spent the rest of the day working in my garden in the sunshine.  It was my first day off in 3 weeks from work.  I feel good today.

Home TM - My legs felt like absolute crap today from yesterday's TBT workout.  Holy hamstrings ;/

TT:  52:03

AP:  8:53

HR:  141

700 N to Art Dye to Canal Blvd - 41 degrees.  So many hills today.  Decided to do tempo as part of Saturday's run because my legs are still so sore from TBT.

TT:  1:04

AP:  10:28

HR:  150

TBT Class

6 miles with Michelle - 46 degrees.  5:45am. Discovery Park to Evergreen Park.  SI Joint is totally hurting.  WOW - this is not fun.  Lots of glute stretching.

TT:  1:00

AP:  9:56

HR:  157

PM:  TBT Class

Discovery Park to Melissa's street.  57 degrees.  I walked a lot of this run.  My body/legs are SO trashed from the gym this week.  I physically was cooked.  I only ran 5 miles (with tons of walk breaks) and walked the last mile with my dog.  SI joint is feeling way better after all the stretching yesterday.

Next week is a cut back week. 

TT:  1:13

AP:  12:11

HR:  137

Out/back from Westin in Maui - 72 degrees

TT:  41:26

AP:  10:09

HR:  149

Out/back from the Westin Hotel in Maui. 76 degrees and sunny.  Sweat monster

TT:  40:27

AP:  10:01

HR:  153

Welcome back from Maui :/

TBT Class

Discovery Park - Evergreen Park - 52 degrees - the time change is killing me!

TT:  1:00:46

AP:  10:03

HR:  152

Home TM - starting to get sick :(

TT:  51:55

AP: 8:44

HR:  148

TBT Class

Pam's route - 52 degrees.  Feel like CRAP.  Slept horrible last night.  Work was CRAZY stressful yesterday.  I need an extra long nap.  Lots of walk breaks during run because I couldn't breathe.

TT:  1:01:50

AP: 10:18

HR:  157

So sick and dizzy.  I got a migraine cocktail IV after work.  That was SUPER awesome and I felt significantly better afterwards.  Worked in the yard all evening.

I felt better enough to run but not with Michelle.  Pam's loop.  46 degrees and sunny.

TT:  1:01:54

AP:  10:19 (5x400 + 800) (2:13, 2:03, 1:59, 1:59, 1:56, 3:49). Slow, but effort

HR:  156

Up/down No County Blvd - 45 degrees - 4/10 SI joint - adjustment/acupuncture on SI joint.

TT:  1:04

AP:  10:35

HR:  159

60 min leg lift at Vasa

Slow on home TM to keep peace with my SI joint.  Shockwave and scraping at work today.

TT:  54:57

AP:  9:12

HR:  150

Pam's route - 54 degrees.  I was nervous about how my SI joint would feel during this run.  I've been stretching a ton and it is feeling a little better.

Ever since I gave my notice at work, I've been sleeping SO much better.  I'm finally starting to lose weight and have a small amount of confidence.  I've been working with my therapist about being like a buffalo - facing adversity/being uncomfortable head on.  Embracing the hard.  Buffalo 100 mile run=Toby.

I was excited with these times.  This is the 3rd time I've done this workout and everytime I keep getting faster.  Not where I used to be, but I'm making progress.  AND I hate short/fast stuff....BEING THE BUFFALO.

TT:  1:03

AP:  10:24 (5x400+1x800 - 1:57, 1:57, 1:57, 1:50, 1:48, 1:49//4:22)

HR: 160

pm:  tbt class

Home TM

TT:  52:11

AP:  8:53

HR: 147

Out/back from Highland Gardens with Michelle.  Best I've felt in awhile! SI feels good while I run.

TT:  55:08

AP:  9:11

HR:  167

20 minutes lifting post run.

Pam's loop.  Nice and slow=recovery.  I have to work every single shift this week at work.  I'm feeling grumpy about it.

TT:  1:04

AP:  11:01

HR:  149

Home TM - pouring rain

15 minutes lifting before run.  SIJ feeling much better after Monday's ozone injection.

TT:  54:08

AP:  8:44

HR:  143

Out/back on MCT - 54 degrees and sunny.  So tired from working every single day this week.  10 minutes warmup glutes. 

I wanted some goal to run my 800's so I looked up a 4:00 marathon and it said I should run a 3:53-800m interval which is a 7:46 pace.

Ran to the drinking fountain #1, then the workout. 

4:00 (8:01)

3:46 (7:35) 

3:41 (7:30)

3:46 (7:36)

1:49 (7:22) - 400

I'm pleased with how this workout went and I hit the time goals.  I would have liked that last interval to have been a negative split.  SIJ felt good.  This less stretching glute/lifting has been SO helpful.  Be the BUFFALO.

PM:  TBT class

Ran with Michelle - 52 degree - Michelle's house to Art Dye.  Legs heavy from sitting all week.

TT:  57:24

AP:  10:04

HR: 154

MCT - out/back - 59 degrees.  Glute activation exercises pre run. 

Goal with a 4 mile PACE @ 9:09 (per Hal Higdon advanced marathon plan....plan doesn't start for another week or so, but I need to build up to it).  Honestly, I wasn't sure if I could hit the 9:09 pace. I gave myself permission to just run hard and be ok with it.

TT:  58:50

AP:  9:27 (9:04, 8:49, 8:41, 8:23) - stopped for water and to cheer on Michelle as she ran by at mile 2.5

HR:  159

I know I stopped half way through the tempo, but I was pleased with my efforts.  All is not lost.  SIJ felt good.

30 minutes post run lifting

I was SO tired after all the Mother's Day festivities AND had to work.  So I turned my alarm off and didn't run.  Then I had a hard time finding motivation to run after work and only went 3 miles on the home TM.

TT:  28:08

AP:  9:11

HR:  135

Home TM.  My right SIJ is feeling better, but now my left hamstring is bugging.  I'm not sure which one is the chicken and which one is the egg.  But I hoping they can both be solved by more glute work.

TT:  53:01

AP:  8:50

HR:  144

PM:  45 minutes of lifting after work.

Nervous about hamstring and contemplated whether I should do the speed work.  Decided to do it, but dial it back.  It was cold this morning, so I ran on the TM. 5x800 at 7.5-7.6 (8:00-7:53).  Hamstring felt meh during and after.  Being the BUFFALO today.

30 glute lifting before run

TT:  1:03:23

AP:  9:45 (3:34, 3:36, 3:33, 3:33, 3:35)

HR:  154

Pam's route - 46 degrees.  

TT:  1:13

AP:  11:02

HR:  144

Run with Michelle and her daughter Brook at the Grinder MCT - 57 degrees. Glute activation exercises. Brook is just getting back into running and Michelle needed to go slower today, so it was a slower than normal run.  Which was great for my hamstring.

TT:  1:09

AP:  9:53

HR: 159

I invited Michelle over for 45 post run lift just to try to some lifts.

45 minutes lift at Vasa.  Quad exercises made me SO sore.  SIJ sore

No County - 700 N - Golf Course - 100 E - 300 N - 46 degrees WINDY

TT:  1:06

AP:  10:21

HR:  150

No County - Walmart roundabout - Manilla Pond road - new entrance - 39 degrees

TT:  1:03:49

AP:  10:49

HR:  141

Warm up:  No County to Pumpkin patch

Workout:  4xManilla Pond (.50) repeats + .5 repeat down new entrance hill (3:49, 3:40, 3:43, 3:42, 3:39).  Calves super tight and a little worried about hamstring.  Slowly getting faster and if my body can hold up....it gives me hope.

TT: 1:05

AP:  10:02

HR:  155

30 minute Vasa lift post run

PM:  TBT Class

Home TM

TT:  38:47

AP:  9:15

HR:  137

Michelle and I ran the last part of the Timp Half course.  Justin dropped us off at the church on SR92.  Hardly talked because I was hanging on for dear life.

TT:  1:24:43

AP:  9:18 (9:53, 9:13, 9:09. 8:54, 8:56, 9:06, 9:12, 9:22, 9:48). I haven't run that fast or far for a very long time.

HR:  159

700 N to Golf Course to MCT - back - 54 degrees

TT:  1:14:07

AP: 10:20

HR:  152

50 minutes lift at Vasa

Home TM

TT:  43:15

AP:  8:58

HR:  134

Drinking fountain springs + 1 extra mile - 63 degrees - 8:00am

TT:  1:09

AP:  9:52 (6:47/6:43/3:32/3:27/1:58) - not my best and not my worst.  Quads EXTREMELY sore from Monday.

HR: 155

PM:  TBT

PM:  TBT class

Home TM

TT:  36:13

AP:  9:03

HR:  134

MT M - Manilla Pond hill -pond loop- Canyon Road - golf course - round about - down canyon road - Manilla Pond hill - pond loop - new entrance - 61 degrees

Goal was to survive the hills and push after the hills.

TT:  1:47

AP:  9:51 (10:23, 10:21, 10:09, 10:19, 10:48, 9:08, 9:14, 9:09, 9:09, 9:34, 9:20)

My legs (quads so sore) (calves so sore after the run) were definitely heavy from all the lifting this week.  I still have a long ways to go, but I didn't die as much on those hills as I thought I would.

HR:  158

300 N - Caveman Blvd - 700 N - Art Dye Park - Golf Course - 64 degrees.  Nice and easy.  Calves and quads still very tight.

TT:  1:16

AP:  10:57

HR:  140

40 minute lift at Vasa

Home TM

TT: 52:37

AP:  8:50

HR:  131

DRINKING FOUNTAIN SPRINTS!!!!  50 degrees - sunny.  Be the BUFFALO!  I wasn't excited about this workout and kinda procrastinated, but I got it done.  During the first sprint, I didn't look at my watch till halfway and that was awesome.....I was just running by feel.  I was WAY faster on the .87 sprints today. Not as fast on the 800's. Quads still sore.

TT:  1:08:45

AP:  9:50 (6:40, 6:32, 3:27, 3:28, 1:57)

HR:  157

50 minute lift at Vasa

TBT Class

Out/back on MCT.  57 degrees as the sun was coming up.  I wanted to do the turn around just a tiny bit faster than the way out.  Nothing too taxing.  I've been having shoe struggles.  I got a new pair of Brooks and put in my orthotics.  But my right foot is totally bugging.  Shouldn't I have this figured out by now?  

Headed to ColdPlay in Las Vegas!

TT:  1:52:01

AP:  10:01 (9:22, 9:21, 9:15, 9:03)

HR:  155

Caveman Blvd to Art Dye to Canal Blvd - 63 degrees.  Right cuboid has been on FIRE since Thursday's run.  I think it is my new shoes + the orthotics.  I went to USS to get it scraped, adjusted and an ozone injection.  I was in panic/frantic mode.

TT:  1:15

AP:  10:44

HR:  144

30 minutes at Vasa

Hospital miles - first time doing them.  I messed up the stopping point on #1, but I felt good.  I was faster than I thought.  WIN.  Foot felt pretty good.  61 degrees

TT:  56:45

AP: 10:19 (7:51-.92) (7:57-.95) (7:39, .95)

HR:  148

PM:  TBT Class

Slept terrible last night.  West on MCT.  Ran into Sara Jensen and we ran for a mile.  Everything was so sore from TBT.  Very sluggish.  Massage

TT:  1:21:52

AP:  10:47

HR:  145

TBT Class

3 mile walk.  I'm feeling really worn out and decided just to walk today.  Tomorrow is a rest day.

Up/down Provo Canyon to Vivian Park with Michelle - 66 degrees.  It was cool until the last 2 miles.  Actually super pleased with how this run went.  Michelle kicked my booty, but I was able to hit 9:00's on the way up and a few 8:00's on the way down.

TT:  1:48

AP:  9:20

HR:  161