I Can Do Hard Things

TT: 1:33:16

AP: 9:19

10 easy miles at 4:00am on the home TM. I was worried that my feet might hurt since I only had 1 day in between my long and my mid-week long run. They certainly are sore. Lots of ice and PT stuff on them today. Hang on feet...hang on!

Quick stretch and foam roll. Then back to bed for a quick nap before my kids got up.

TT: 35:36

AP: 8:54

Lunge matrix

Touch downs

Crossover drill

Single leg hamstring lift

Push ups

Dips

Planks

2 mile run

1set of the above

2 mile run

1 set of above

Feet felt a bit better. I wore my Kinvaras, put the lift in the left foot and taped the left foot.

Quick stretch and foam roll

If I get this BQ, it is going to be just shy of a miracle that my body can handle it.

TT: 1:09:21

AP: 8:40

I was super tired and slept in this morning. I was totally regretting my decision all day. It was speed workout day too....even worse.

As per Josse ( I did modify it a bit), I did 2x (4x400) at a 1:37 pace or 9.3mph (per the McMillan calculator). .5 mile rest between each set. I haven't done speed in a very long time and was very nervous...yikes!

2 mile warm up at 6.5 mph

.25 hard-9.3 mph. Last 2 were 9.4 and 9.5

.25 easy-6.0 mph

Cool down at 6.5mph

The 9.3mph was definitely puke zone. These were very hard. But now I have a starting point and hopefully see improvement!

2 x

Ball squats

Single leg hamstring lift

Walking lunges with weights

Side to side lunge

Quick stretch and foam roll.

After a year of sitting in boxes, my husband finally put the speakers up in our workout room. I got a medal hanger a few ago...he put that up too. Only marathon medals go on it! I hung all my running posters. It looks nice and I have no desire to ever go to the gym again :)

I met with Robyn this morning and did workout #1 and 2.

Pardon the bragging moment....but I've lost 2% body fat in 3 weeks! I know a lot of people do it faster, but the fact I'm wearing my skinny jeans today makes me happy. That is a total of 9 lbs for me since Jan1.

TT: 2:03:56

AP: 8:51

I started at dark:30 this morning and was feeling tired and not very excited about running :). I ran on the home TM and caught up on some reading and shows. My legs felt quite heavy and sore from lifting yesterday. Hammies tight and feet were alright. Here is how it all played out:

Miles 1-7: 6.4 mph (9:23)

GU and potty break

Miles 7-9: 7.2 mph (8:20) - MP

Mile 10: 7.4 mph (8:06)

Reset TM or it would have turned off on me!!

Mile 10-10.5: 6.5 mph (9:14) recovery

Mile 10.5-13.5: 7.2-7.5 mph (8:20:-8:00)

Mile 13.5-14: cool down

Quick stretch and foam roll. Hammies still a bit tight.

As a reference, I ran14 miles on 2/11/12 in 2:07 with an AP of 9:05.

TT:  47:48

AP:  9:33

We celebrated our 15 year wedding anniversary!  We spent the night at the Zermatt Resort in Midway, Utah.  So I did my easy recovery run in their fitness center.  My left foot peroneal/5 metatarsal was quite achy.  I did a long ice session after.

Then we went cross country skiing at Solider Hollow.  WOWZER....what an amazing workout.  I went when I was in high school once and was able to pick it up quickly (it is so different than downhill skiing).  My hubby gave it a good try!!  The JR National Championship was going on...those kids are fast!

I skied for 2 hours.  I shed every layer I had on, took off my hat and gloves.  I was sweating like CRAZY!!!  I turned my ankle a few times....hopefully it is nothing!  We ate lunch and my husband was ready to be done, so we headed home.  I am super tired!  I think I like it a lot better than downhill skiing!!!

Next time I want to go snow shoeing!