I Can Do Hard Things

1.5 miles easy recovery run

15 minutes on the bike

Legs felt really great on the run.

3x

lunge matrix

PT balance exercises

lateral leg raises/pointed toes/straight up (I think these are what made my hiney so sore on Friday)

Stretch and foam roll

TM Miles:  44:27

10 minutes warm up

13 sets of 1 min hard/1 min easy (hards were 9.3 for the first eight, then 9.4 for the next 4, then 9.5 for the last one....6.1 for the easy)

.75 mile cool down

I felt good on these sets....not SUPER, but good.  I missed last weeks speed workout, maybe that is it or they were just harder today.

1 set of side to side/diagonal lunges

1 set of lateral leg lifts with pointed toes down and up

Foam rolling and stretching

TM Miles:  50:14

Nice easy recovery run.  Everything felt good...hip just a tiny big achy, but very minimal.  I was just bored.  I'm tired of watching all the junk on the news.

1 set of lateral leg lifts/toes pointed down/up/regular

side to side and side to back lunges

stretch and foam roll

PT appointment this morning.

B6 - that always makes me break into a good sweat!  Lunge matrix.  I asked them for a "cue" to help me run more on the inside of my toes (instead of the outside) and Buck told me to think of my feet running on the 11 and 1 o'clock.  They gave me some good ideas about using my core versus using my arms. 

I know this is a muscle memory game to help get my form to where it should be, but I'm ready for it to be correct now :)  I guess I'm not very patient!  There is a reason why Heavenly Father sent me 3 kids at once!

TM run:  26:15

1 mile warm up at 6.5mph

1.5 mile tempo run (started at 7.0 and ended at 8.0)

.5 mile cool down at 6.7mph

I should have run this harder.  It felt way too easy.  My breathing was completely controlled and my legs felt great (they were a bit creaky at the start, but after the warm up they felt fine).  I guess I needed to leave something left in the tank for tomorrow's 14 mile long run.

3x

lunge matrix

B6 balance

lateral leg lift (toes regular/pointed in/pointed up)

firehydrant holds (bent leg/extended leg)

one-legged bridge (ouch!!!!)

side shuffles the length of the short side of the basketball court 

I need to be doing this stuff everyday, but I just run out of time!

Off to paint my entire upstairs... BLECH....

2:07:00 

14.0 miles

AP:  9:05

9:09, 9:24 (climb into alpine), 9:34 (climb into alpine), 9:24 (climb into alpine), 9:02, 8:53, 9:26(climb in highland), 8:56, 9:00, 8:59, 8:47, 8:48, 8:50, 8:04

I got up at 7:00 and ate.  The sun was just about up, so I got dressed and out the door.  It was beautiful outside....I LOVE this cooler (not cold) weather.  PERFECT running weather!

I headed UP to Alpine Hwy.  I hope that living by the mountains and running all these stinkin' hills pays off some day!  Once I hit Heritage Park, I headed West.  I crossed Timp Hwy and meandered UP through some neighborhoods till I hit my turnaround point.  So I ran through American Fork, Alpine, Highland and Lehi.

I was very surprised at how good I felt during this run - mentally and physically.  Miles 7-10 I became very bored...still far away from home.  Once I took my 2nd GU and water at mile 10, I felt much better. (First GU was at mile 5).

My hip and shins felt a bit creaky near the end, but that is normal.  Such a different run than last week.  HOORAY!

A little stretching, a lot of foam rolling and an ice bath.  I painted all the Blue and Gold cub scout banquet banners today.