I Can Do Hard Things

Discovery Park - Evergreen Park - 43 degrees and light.  These felt fine, but the last one I just zoned out and probably could've gone faster.  Oh well.

TT:  59:25

AP:  9:48

HR:  156

1. Warm up

   10 min @ 09:41-12:55 min/mi (10:16)

2. Repeat 4 times

   1. Hard

      3 min @ 07:23-09:07 min/mi (7:57, 7:54, 7:43, 7:50)

   2. Easy

      5 min @ 11:04-12:55 min/mi

3. Cool Down

   10 min @ 09:41-11:04 min/mi (10:19)

TBT Class

Pumpkin truck loop - 37 degrees - run/walk - massage

TT:  42:46

AP:  11:30

HR:  136

TBT Clas

No County - MCT - Manilla Pond - 37 degrees SNOWING

TT:  52:57

AP:  9:30

4x400+1 mile (goal 7:23-8:09//9:07-9:41) (actual 7:53, 8:03, 7:44, 7:37//7:47)

HR:  158

It was snowing so hard and the road/trail was SO slushy.  Plus it was windy on the canal.  I should've run on the TM.  Very discouraging.  Legs heavy from TBT yesterday.  Not sleeping very well.  Maybe too much exercise.

SWIM: - new watch was set in meters, not yards

48:31-1850 METERS-130HR

Arms are so sore

Pumpkin truck loop-34 degrees

TT:  40:05

AP:  10:38

HR:  137

Run with Coach Mel and all the influencers.  27 degrees on the MCT.  I didn't sleep a wink the night before....too nervous.  But I ran WAY better than I expected.  Super happy.  It was finally nice to have a deposit into the running bank account!

1. Warm up

   2.00 mi @ 11:04-11:55 min/mi (9:29, 9:20)

2. Active

   2.00 mi @ 08:09-09:07 min/mi (8:31, 8:30)

3. Recovery

   3.00 mi @ 09:07-10:20 min/mi (10:15, 10:08, 9:15)

4. Active

   2.00 mi @ 08:09-09:07 min/mi (8:50, 8:14)

5. Cool Down

   2.00 mi @ 10:20-11:55 min/mi (9:53, 9:08)
6.  
7.  
8. Swim - long course - 1050 yars-30:50 HR:  123