I Can Do Hard Things

MCT - out/back -- TT:  1:10:49  AP:  8:51 --9:27, 9:24, 9:09, 8:58, **8:18, 8:06, 8:08, 8:10** 6:47

3 mile warm up, 4 strides, 30 minute tempo at 8:00-8:10, cooldown till hit 8 miles

Whoa, that was hard.  My heart was beating so fast.  My lungs were on fire.  My legs were so heavy.  I ran after my kids went to school.  It was so nice to run in the sunshine (even though it was cold).  I could see the numbers on my watch.  I was actually awake.  I probably need to do this more often.

3x

Monster walk

Squat with side kick out 

LLL-activation

LLL

LLL-heel-toe rainbows 

Donkey kick

Bulgarian split squat

Foam roll/stretch

 60 minutes easy elliptical 

3x

Leg press

Adductor 

Abductor 

Calf raises

Squat

Trx lunge

Trx dead lift

Trx crunch

Trx y

Walking lunge

Hammie roll out 

Bridge 

Trx side plank

Trx row

HS-Golf Course-100east-SR 92-No County

TT:  1:27:19  AP:  9:55——Recovery run

3x

Dead bug on bosu

Ball pull over

Tricep dips

Bicep curl to shoulder press

Front raise 

Side raise

Trx tricep

Trx bicep

Superman 

Lat pull

Bicycle 

AF Half course plus a few bonus miles.

14 mile TT:  2:02:27  AP:  8:45 (9:28, 8:39, 9:50, 8:52, 8:52, 8:48, 8:43, 8:35, 8:36, 8:43, 8:17, 8:26, 8:23, 8:06)

2 mile TT:  21:10  AP:  10:33 (Art Dye Park - home)

I've been feeling somewhat discouraged lately with my running.  Some of it has to do with the winter weather we've been having and I haven't been able to hit paces.  Today gave me HOPE!  

Workout:  4 mile warm up - 10 miles down the canyon @9:00-9:10 - 2 mile cooldown

Tim drove Karen and I up to Tibble Fork.  I felt SO good the entire run.  For once, nothing hurt.  My AF streets splits were faster than my canyon splits.  Double bonus that the sun was shining!

TT:  51:08  AP:  10:21 - Discovery Park

EASY recovery day.  I feel surprisingly good after yesterday's long hard run.  It was 41 degrees this morning....it is a heat wave!

3x

Trx pistol squat

Hammie curl

Squat

SLDL

Curtsy lunge