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

7 easy on home TM because I got up too late and it was hot.  15 minutes ancillary work

New entrance to Manilla Pond - 4x800 + 1x800 on hill on the way home - 64 degrees.  Right calf was extremely sore. I was stressing about dumb things last night and wasn't feeling very confident.  I didn't look at my watch till I was almost done with the first 800 and was shocked at how fast I was going.  These are the fastest 800 times I've run since 2014.  WOW!!

I went to Vasa for 30 minutes to work on my calf strength and leg press.  

TBT Class - it was leg day and I felt SO great.  Probably the best I've felt in a long time and was able to lift some heavy weights.  My calf feels great now.  GOAL:  heavy focas on calf and glute strength.  Feeling hopeful.

TT:  1:00

AP:  10:20 (3:41, 3:39, 3:38, 3:40, 3:40)

HR:  154

Discovery Park to Evergreen Park - 57 degrees - super easy with walk breaks

TT:  1:09

AP:  11:02

HR:  141

15 minutes calves at Vasa

PT with Mark

Out/back on the MCT for the drinking fountains.  72 degrees.  I wanted to do 6 pace miles on the way back (9:00-9:15) and I could only do a few!  That was way too much effort.  My legs felt very heavy.  Girls camp next week so I will have some time off.

TT:  2:07

AP:  9:50 (9:18, 9:08, 9:28, 9:23, 9:13, 9:07)

HR:  154

Post run - TBT Class - leg day

Discovery Park to Melissa's Street - 57 degrees ( I needed an long sleeve shirt!). I went a little faster than I wanted so I could get to the Timp Half to cheer on Michelle.

I'm feeling really cooked.  I was supposed to take a cutback week this week.  But I didn't because I'm going to girls camp next week.  Everything hurts - hammie, hip, calves.  Feeling old.

TT:  51:41

AP:  10:43

HR:  138

Girls camp.  Tired, wornout, everything hurts - rest week.  Took TOO many rest days

Run/walk at girls camp.  Lava Hot Springs, Idaho

Back from girls camp.  Discovery Park to Evergreen Park.  66 degrees.  Feels like I haven't run all week.

TT:  1:00

AP:  10:25

HR:  145

Back on the running train.  Entire body seems to hurt.  Caveman Blvd - Art Dye - 100 E-68 degrees

TT:  1:13

AP:  10:31

HR:  151

Lots of stretching post run.

Discovery Park to Melissa's Street - 72 degrees.  I was supposed to go 6 miles, but I was SUFFERING.  Plan was 35 minutes at 9:00-9:15 pace.  

TT:  47:14

AP:  9:21 (8:53, 8:44, 8:43, 9:08).  I stopped for 3 minutes in the middle.  And I only went 30 minutes.  Super discouraging.

HR:  163

TBT class

Massage

Out/back on MCT so I could have water.  70 degrees.  I was so sore from TBT and my massage.  Very intentional about slow pace.

TT:  1:26

AP:  10:44

HR:  154

No County - add on MCT - Alpine roundabout - Alpine Hwy - Add on MCT - 300 N - 72 degrees

Hardley slept last night. Quads (around knees) VERY tight.  Right peroneal tight after run.  Feeling COOKED.

TT:  2:27

AP:  10:31

HR:  153

TBT Class

Discovery Park to Melissa's street -70 degrees

4th of July hangover.

TT:  56:39

AP:  11:53

HR:  128

Hospital Mile loops - 5x1200 + 400 - 64 degrees.  I should have worn a hat.  SOOOO sweaty.

I think I have runner's knee.  My quad just ablove my knee cap has been hurting for awhile.  I guess my quads aren't very strong.  Action:  strengthen quads

These felt OK.  I've decided I don't like looking at my watch.  My legs felt heavy, but I'm not sure if it is because of the runner's knee or too many miles in general.  

TT:  1:01

AP:  9:39 (6:01, 5:49, 5:49, 5:48, 5:47 --1:46)

HR:  157

Post run:  43 minutes strengthen quads

Out/back on 300 N - 66 degrees.  Runner's knee still there. Lots of quad work at TBT.

TT:  57:05

AP:  11:25

HR:  136

TBT Class

Major family crisis last night and I didn't get to bed until 1:00am.  It was too hot to run outside when I was finally able to go, so I went on the TM and abandoned all workouts.  So physically and emotionally tired.

TT:  1:06

AP:  8:33

HR:  142

300 N to Alpine Hwy - round about - Caddie Dr - golf course trail - Canyon Rd - silo road - Manilla Elementary - 300 N.  63 degrees.

Met Kellie T at 5:00am and Michelle joined us at mile 9.  It went by really fast except that it was so hilly.

TT:  2:45

AP:  10:21

HR:  161

TBT Class

Armstrong Trail at the PCM Resort.  57 degrees.  Hike with Tim.

TT:  1:38

AP:  20:29

HR:  102

3xHospital mile repeats - 81 degrees.  It wasn't as bad as I had anticipated.  I let all my time goals go and just tried to focus on puttin forth a hard effort.

TT:  53:01

AP:  10:06 (8:02, 7:47, 7:42)

HR:  157

TBT Class

Out/back on MCT - 86 degrees.  I felt like absolute crap today.  My knees and ITB were flaring up like crazy.  Feeling very defeated.

TT:  1:25

AP:  10:36

HR:  149

30 minutes stretching after

700 N to 100 E to 300 N - 72 degrees

TT:  44:09

AP:  10:29

HR:  146

PM:  TBT Class

Out/back new entrance - 68 degrees.  Walk with little bits of running.

TT:  38:14

AP: 14:16

HR:  114

30 minutes stretch/strength

Pam's route - 66 degrees.  Ran into Rachel and Daisy when I turned around!!!  Hooray.  She ran me home.  It was such a treat to see them.  Quads SO heavy.

TT:  1:11

AP:  10:17

HR:  150

Ran with Karen and Kellie - 66 degrees.  My legs were SO HEAVY.  They felt like bricks.  Thankfully, I'm going to PT tomorrow to see what I can do to help my quads.

TT:  2:59:33

AP:  10:35 (lots of walk breaks and water stops)

HR:  156

PM:  TBT Class

Discovery Park to Melissa's Street - 64 degrees.  Slow with walk breaks.

Still feeling discouraged about how hard yesterday's run was but then I had a killer TBT workout. 

I saw Scott Mckeel TODAY about my quads.  He said quad tendonopathy - basically they are too weak.  He gave me some exercises and some hope. I haven't been sleeping very well and am wondering if I'm closing in on burnout. 

TT:  1:00:46

AP:  11:41

HR:  135

Out/back on MCT - 64 degrees.  REDEMPTION run.  OMG...I can't even say how good I felt today.  I was SO discouraged after my long run on Monday.  Today's run felt effortless.  I decided that if I was feeling ok, I would try to pick up the pace a tad at the turnaround point.  I was able to hit tow miles in the 8:00's.  My quads have felt SO much better after seeing the PT on Wednesday.  I've been diligent in my exercises.  I have so much hope!

TT:  1:43:46

AP:  9:41 (9:38, 9:21, 9:18, 8:53, 8:41, 8:41)

HR:  150

Vasa for PT exercises - 15 minutes

TBT Class - 1 hour

In/Out new entrance - 70 degrees.  Easy with walk breaks.  Felt really good.

TT:  40:11

AP:  12:33

HR:  121

JRP with Karen.  It's getting a bit complicated trying to coordinate everyone's schedules because Kellie couldn't make it.  Soper sighting on the trail!!!  59 degrees--felt heavenly!

Legs felt heavy today.

TT:  3:07

AP:  10:25

HR:  155

PM:  TBT Class

Discovery Park - Melissa's Street - 63 degrees.  Walk/run.  SO SORE from yesterday's run and TBT.  Feeling discouraged because I'm so slow.

TT:  1:08

AP:  12:46

HR:  128

Stretch post run

AFHS Track - 61 degrees 6x800.  I knew this was not going to be a PR kind of day.  But I was proud I showed up to the track and it was a good deposit.  Legs felt way better than the past 2 days!

TT:  58:12

AP:  9:42  (4:43, 4:00, 3:57, 3:51, 3:49, 3:46)

HR:  152

TBT Class

20 minutes at Vasa doing PT exercises

Ran with Kellie and Michelle - out/back on MCT - 63 degrees....beautiful!  Quads were a little heavy.  Achilles felt good while running, but has stiffened up post run

TT:  1:46:20

AP:  9:40 (woot woot!!)

HR:  154

Vasa - 20 minutes

In/out new entrance - 61 degrees.  Walk/run

TT:  46:46

AP:  12:57

HR:  115

Drinking fountain sprints - 68 degrees.  My youngest turned 18 this weekend and we partied all weekend long.  I was hammered and didn't stress a lot about this workout.  I'm surprised how much better I felt and did way better than I thought I would.  No PR's, but a very solid effort. Quads a little heavy.  Achilles felt good.  Feeling hopeful.

TT:  57:54

AP:  9:32 (6:43, 6:30, 3:20, 3:18, 152)

HR:  156

PM:  TBT Class

I've lived in my house 20 years and have run these roads/trails for 20 years.  Some of the sidewalks have become SO overgrown.  I spent 4 hours clearing the sidewalk up to the MCT.  This is all city land not private residences.  It doesn't look like I did much but it sure is easier to run.

Walmart round about - 68 degrees.  Easy.  Admired my clear sidewalks.

TT:  1:03:40

AP:  10:36

HR:  141

Vasa:  20 minutes

TBT:  60 minutes

Out/back on MCT with Michelle - 64 degrees.  A bit more effort than I wanted.  Michelle was cooking!!!

TT:  1:46

AP:  9:43

HR:  154

15 minutes at Vasa

700 N to 5k trail - 61 degrees.  Walk/run

TT:  46:54

AP:  13:08

HR:  115

MCT west to east with Brittanie and Karen at 5:00am.  59 degrees - HEAVENLY.  My hip has been bothering me since last Friday.  I'm not sure what is going on since it was a cut back week and I did lots of lifting.  But I started that anger cycle...ha ha.  

I took some Advil before the run and it actually felt alright. I didn't feel wrecked like I did during the last 18 miler.

TT: 3:21:27

AP:  10:28

HR:  148

TBT Class

Discovery Park to Melissa's street - 61 degrees.  Walk with a little bit of running.  Legs were heavy after yesterday's run/lift.  PT with Mark - pubic symphasis was off.

TT:  1:04

AP:  12:57

HR:  121

Drinking fountain sprints - 64 degrees.  I saw PT Mark yesterday and my hip flexor is already feeling so much better.  I'm feeling so grateful!!

My first .87 was totally slow.  I should probably start with some strides to help open up the legs.  But I was in a hurry since it is the first day of school.  But all the other splits were faster than last week and I didn't feel like I was going to die!!  

TT:  59:23

AP:  9:54 (6:51, 6:29, 3:18, 3:17, 1:49)

HR:  149

Out/back on MCT - 70 degrees.  Hot and feeling COOKED.  41 miles in 4 days.

TT:  1:51:33

AP:  10:08

HR:  142

TBT Class

Discovery Park to Melissa's street - 72 degrees.  We are supposed to be in NZ but had problems with our travel visas.  Heading out today.

TT:  52:29

AP:  10:48

HR:  138

Hamilton, New Zealand - Anytime Fitness treadmill

TT:  40:01

AP:  8:58

HR:  140

Queenstown, New Zealand - on a treadmill at the Holiday in.  This is the most beautiful town ever!  

TT:  52:05

AP:  8:40

HR:  135

Discovery Park to Evergreen Park - 73 degrees.  Legs felt like garbage after traveling for 24 hours.  Gained 10 lbs...ha ha!

TT:  1:01:14

AP:  10:26

HR:  143

Manilla Pond Road - Canyon Road - Roundabout - Manilla Pond Road - New entrance - 66 degrees.  It was so hot this morning.  My legs felt alrights....still have some cobwebs in them from the trip.  I didn't sleep well last night stressing about my new job.

TT:  1:39:05

AP:  10:10

HR:  149

Run with Karen at 4:15am around her neighborhood.  66 degrees and humid.  This run sucked.  My legs were heavy and my breathing labored from the get-go.  I haven't been sleeping well, lifting and feel still run over from NZ.

TT:  3:34

AP:  10:45

HR:  153

PM:  TBT Class

Absolutely hammered from yesterday.  Sigh.  Decided to take my rest day.  Started my new job today.

64 degrees and HUMID!  Drinking fountain sprints, but didn't time them.  I'm still not sleeping well at night (anxiety over USS).  Still sore from TBT and our trip.  So I decided to give myself from grace and do the workout but without timing it.

TT:  1:06:43

AP:  9:42 (8:50, 7:55, 7:30, 7:30, 7:20)

HR

149

Pam's route - 61 degrees and humid.  Nice and easy today + dog walk.  Long stretch post run.

TT:  1:05:18

AP:  11:51

HR:  125

PM:  TBT Class

No County - SR 92 - 100 E - 300 N - 63 degrees With Michelle.  Struggle bus. High heart rate.  Long stretch session post run.

TT:  1:41:37

AP:  10:09

HR:  153

Walk.  Overcooked.

JRP with Kellie and Karen at 5:30am.  57 degrees.  We headed north for 9 miles (so hilly and felt like garbage), then headed south for the last 5 miles.  I was really diligent on my fueling and salt pills. I felt REALLY good on the last 5 miles.  Today is my 47th birthday.

TT:  3:55:28

AP:  10:45

HR:  149

Discovey Park to Melissa's street - 61 degrees.  SOOOO slow - feeling rusty after yesterday's long run.

TT:  1:01

AP:  12:52

HR:  118

Out/back on MCT - 63 degrees. I worked all day at USS and felt 1000% drained (physically and emotionally).  I wanted to do some speedwork.  Drinking fountain sprints, but didn't time.  Just picked up my speed.  Legs still felt heavy.  At mile 5, I started to feel my left arch hurt.  I took off my shoes, rubbed it and didn't tie my laces tight.

TT:  1:05

AP:  10:00

HR:  145

Out/back on MCT - 64 degrees and cloudy.  Tired.  Wanted to negative split on the way back....that was good.

TT:  1:48:08

AP:  9:50 (9:35, 9:37, 9:16, 8:52, 8:30)

HR:  147

Run in Elko, NV - 63 degrees

TT:  29

AP:  11:13

HR:  125

Out/back on MCT.  63 degrees and finished in the full sun.  We visited Annie's mission in Nevada this weekend.  Feeling stiff/creaky from all the driving.  But I did negative split.

TT:  1:58:54

AP:  9:54 (9:31, 9:31, 9:26, 9:01)

HR:  150

PM:  TBT Class

Out/back new entrance - 73 degrees

TT: 34:24

AP:  12:34

HR:  124

Discovery park to Melissa's street - 63 degrees.  I didn't sleep at all last night and felt terrible during my run. 5x800...but these were just meh.  I just can't function without sleep.  Right achilles/calf bugging

TT:  54:34

AP:  9:47 (4:12, 4:04, 3:57, 3:54, 3:59)

HR:  151

Vasa - 30 minutes

MCT loop with Michelle - 59 degrees.  Felt heavenly!  Feeling better about running after meet with PT Scott.  He worked on my calf and gave me some SIJ exercises.  My goal for SGM is just to finish, but I hope it will be a better experience.

I felt GREAT on this run.  I actually pushed the pace and didn't die.  Legs responded good.

TT:  1:19:30

AP:  9:28

HR:  157

2 mile walk

Last long run with Karen from her house.  61 degrees.  I could feel my achilles and LEFT SIJ.  I think it is time to taper.  My body is being held together with duct tape and zip ties.  

TT:  3:47

AP:  10:26

HR:  150

Drinking fountain sprints - not timed.  52 degrees.  Massage and PT with Mark.

TT:  57:35

AP:  9:35 (8:10, 8:00, 7:20, 7:22, 7:15)

HR:  151

MCT 8 mile loop with Michelle, Kellie and Brittanie - 57 degrees.  I'm tired.  Everything hurts.  Hung on for dear life.

TT:  1:42:25

AP:  9:48

HR:  154

60 minutes weights

1.25 mile walk on home TM

Discovery Park to Evergreen Park - 55 degrees.  SIJ is still bothering me.  I'm over it.

TT:  1:00

AP:  10:01

HR:  144

Vasa:  50 minutes

700 N - 100 E trail - 300 N - 48 degrees!!!!!

TT:  40:59

AP:  10:14

HR:  146

700 N - 100 E - 300 N - 55 degrees.  I felt like absolute CRAP.  I was huffing and puffing and my legs were so heavy.  How the FREAK am I going to run 20 more miles.

TT: 1:03

AP:  9:58

HR:  157

25 minutes at Vasa

MCT loop with Kellie and Michelle.  Legs were heavy, but was able to push the last stretch.  61 degrees

TT:  1:21

AP:  9:40

HR:  157

50 minutes at Vasa

Hike to Emme's Meadow with Tim, Annie and Katie to see the leaves.  Cool and not dusty.  It was a beautiful morning and did some good for my soul.

TT:  1:38

AP:  25:59

HR:  107

No County to roundabout - Manilla Pond road - new entrance - 61 degrees.  In a hurry to get home for Georgia to leave for a campus tour.

TT:  54:56

AP:  9:17

HR:  157

35 minutes at Vasa

In/out new entrance - 50 degrees

TT:  36:21

AP:  10:54

HR:  135

20 minutes strength

In/out new entance - 57 degrees - strides.  Everything hurts

TT:  20:53

AP:  10:24

HR:  139

TT:  4:03:10

AP:  9:15 (9:28, 9:48, 9:27, 9:39, 9:27, 9:27, 9:12, 10:09, 9:46, 9:29, 9:44, 9:31, 9:16, 9:29, 9:05, 9:06, 8:58, 9:13, 9:23, 9:10, 9:01, 8:37, 8:42, 8:07, 8:38, 8:31)

Wow...this race was 1000% unexpected.  Karen and I decided to train for this race together.  She was thinking of a 4:30 marathon and all our long runs reflected a 4:30/10:30mm.  In fact, I struggled keeping up with her on most of the long runs and I was hoping to hang on for dear life for race day.

We rode the bus together and sat witb Brittanie, Mel and Kellie T at the start line.  Waiting is always the worst part of the race!  The drone show was amazing and I even got a little teary eyed.  

Karen and I just chatted till we got to Veyo.  I told her how I got into Grandma's.  At the bottom of Veyp, I put in my head phones and turned on my music.  All of a sudden, I realized she wasn't with me.  I stopped and looked around and didn't see her anywhere.

I was feeling good and decided to just go.  The heaviness in my legs that was always present during our training runs was gone.  I just kept picking up the pace waiting to blow up.  I felt super good on the hill at mile 19.  I saw Tim around mile 23 and yelled that I was feeling amazing.  My watched beeped and I had just run an 8:07 mm at mile 24.  This just blew my mind considering I could hardly run a 10:30mm during my long runs.

I could feel my heart rate getting high and would really slow down during the water stations to regulate it.  I was abolutely shocked at my final time - 4:03.  I never thought in a million years that would have happened.  The weather was definitely in our favor and I think the low stress training helped my mental state.  This gives me hope.

I was so incredibly sore after the race!  Obviously, I didn't train for that time and my body could feel it.

In/out new entrance - 34 degrees

TT:  42:17

AP:  11:52

40 minutes lifting

In/out new entrance - 39 degrees

TT:  34:21

AP:  11:04

HR:  144

35 minutes lifting

In/out new entrance - 46 degrees

TT:  37:03

AP:  14:23

HR:  104

45 minutes lift

In/out new entrance - 43 degrees

TT:  31:37

AP:  10:32

HR:  145

Pumpkin truck/manilla pond/new entrance - Run with Brittanie - 48 degrees

TT:  41:21

AP:  9:56

HR:  158

Home TM

In/out new entrance - 36 degrees.  Home from being Auntie with the Cranes

TT:  34:26

AP:  10:35

HR:  146

Pumpkin truck/manilla pond/new entrance - Run with Brittanie - 39 degrees

TT:  40:37

AP:  9:41

HR:  162

In out/new entrance - 46 degrees

TT:  42:31

AP:  11:40

HR:  142

In/out new entrance - 37 degrees

TT:  33:24

AP:  12:31

HR:  128

Pumpkin truck/seimming house street/new entrance - 39 degrees - run with Michelle.  Thought I was going to die.

TT:  31:56

AP:  9:28

HR:  162

Pumpkin truck/Manilla pond/new entrance - 30 degrees - Run with Brittanie

TT:  40:18

AP:  9:41

HR:  163

40 minutes lifing

In/out new entrance - 39 degrees.  Decided to throw in some strides.  

TT:  30:13

AP:  10:04

HR:  148

700 N - secret trail on 100 E - 300 N - 50 degrees

TT:  43:21

AP:  10:49

HR:  147

700 N - trail along AF river - 300 N - 45 degrees.  Threw in some pick ups.

TT:  34:30

AP:  9:48

HR:  154

20 minute lift

Pumpkin truck/manilla pond loop - 43 degrees - Run with Brittanie

TT:  40:13

AP:  9:34

HR:  162

In/out new entrance - lots of walk breaks.  Walk with Chip at the end.  43 degrees.

TT:  34:58

AP:  13:07

AP:  122

30 minute lifting