I Can Do Hard Things

Recovery workout.  3 easy peasy miles on the stair mill.  Sweat fest 5,000.  Honestly, WHY does that darn machine open every pore and shoot out gysers?

I was a bit sore after my long run on Saturday.  Mostly my hips.  Nothing major and I felt great today.

3x

60/60/60 planks

12 lateral leg lifts (regular toe, pointed in toe, pointed up toe)

12 side to side lunges

12 cross over lunges

shuffles

Foam roll and stretch

I've lost my voice again.  I started to get a sore throat Friday night.  I laid-low on Saturday and took 2 naps.  But last night, my voice was going.  It always freaks my kids out when I talk funny.  It is like they are afraid I won't be able to take care of them if I can't talk. 

I turned my light off last night to go to bed at 9:20pn.  AWESOME!  I slept so good and felt refreshed when my alarm went off at 4:45am.  I still don't have a voice, but am feeling a lot better.

6 TM Miles 55:05

Just a normal base building run.  My legs felt good, though my hip was tight. 

I only had time for 1 set of the following:

60/60/60 planks

side to side lunges

cross over lunges

lateral leg lifts(toe pointed regular/pointed to the side/pointed up)

stretch and foam roll

Now that it is mid morning - my right shin is bugging.  I have been wearing my compression socks today.  Something to keep an eye on.

I went to bed again last night at 9:20pm...I think this will become a habit!  Again, I felt wonderful when I woke up.  My voice is back, a bit scratchy, but at least I can talk.  I was a bit more coughy this morning on the run.  Everything needs to come out.

10 minute warm up

14 sets of 1min/hard and 1min/easy.  "Hards" were at 9.3mph for the first 6, 9.4mph for sets 7-13 and 9.5mph for set 14.  "Easys" were at 6.1mph.  My last 5 sets were hard.  My legs were getting tired and I was coughing a lot (hence the lungs hurt some).  It was good, but not super. Is speed work ever "SUPER"?

1 mile cool down

Total time - 44:27

3x

linebackers

fire hydrants holds (leg bent and extended)

stretch and foam roll.  Chocolate milk, shower, 45 minute power nap.  Paint upstairs!

3x

60/60/60 planks

10xhip flexor lifts on the pulley machine

10xglute lifts on the pulley machine

side to side shuffles across the short end of the basketball court

10x side to side lunges

10xcross back lunges

1 mile warm up

1.5 mile temp run (started at 7.0mph and ended at 8.0 mph)

.5 mile cool down - hips felt very tired after

stretching

I spent 5 minutes combing the gym for a foam roller and couldn't find one.  PUT THEM BACK ON THE RIGHT PLACE PEOPLE!

2:17:33

AP: 9:11

9:47, 9:06, 9:04, 9:43, 9:52, 8:56(turn around point...going down hill), 9:08, 9:02, 9:01, 9:28, 9:06 (starting on my own), 9:07, 8:59, 8:57, 8:12

I met Rachel at the JRP this morning and was excited to meet another blogger, Chad, and his neighbor, Richard.  I HAD THE BRIGHT IDEA to run north on the JRP since I have never been that way.  Sorry group, had I know just how hilly and windy it would have been.....

We ran 5 miles UP past the Thanksgiving Point golf course.  Saw an eagle.  Holy heck, those were some big climbs.  Stopped at the top of a mountain at mile 5, took a GU and some water and started back. 

The group was a bit faster than I was, but I was so grateful for the company.  I kept thinking about last summer when I ran my first 15 miler and how horrible I felt.  I feel like my fitness has definitely improved from 1 year ago.  I'm still very slow, but feel like I am moving in the right direction and at the pace my body can handle. 

One of the things I've really been thinking about is being a humble runner.  Sometimes after a good, strong workout, I get a bit excited/prideful/cocky about running.  Soon enough, something starts hurting and aching and I feel like I am going to fall apart. In Ryan Hall's book, he is constantly talking about being humble and letting the Lord guide you.  I agree Ryan, I agree.  I've still got a lot to learn.

We finished the 10 miles and I bid farewell to everyone (so sad to see them all go - thanks RAD for coming!!!!).  I refilled two of my water bottles, took a GU and some Gatoraide, blew my nose and started back out for 5 more miles.  I was very nervous to go on the trail alone after all the Provo River Trail attacks.  But I said a silent prayer, turned my headphones on softly and kept my eyes open. 

I turned around at 2.5 miles.  My hips really started to ache the last 2 miles.  Ughhhh....  I felt like I finished strong and was grateful to be done.  Such an amazing feeling. 

I stopped at the gas station to buy a bag of ice on the way home.  I was so starving that I grabbed a pack of chocolate mini donuts.  It totally defeated my running efforts, but they sure did taste good!

I stretched a lot and foamed rolled.  I had to talked with a construction guy about possibly finishing our basement, ate a peanut butter sandwich and finally took my ice bath.  A few hours later, the wall hit and I had to take a 45 minute nap.  Heavenly!