I Can Do Hard Things

Warm up 3 miles at comfortable pace (9:11, 9:02, 9:03)  

3 mile tempo @ 8:00-8:10 (8:05, 7:47, 7:30)

4-5 minute rest

4x1:30 at 7:25-7:35 (7:31, 7:36, 7:20, 7:44)

TT: 1:14:20  AP: 8:38 - up/down LP hwy

Super nervous about this workout.  I ended up running in the evening.  Maybe that worked out for the best because the sunshine felt amazing.

I was almost to my mile1 tempo split..yikes...too fast...I slowed down to a jog so I wasn't sub8 on mile 1.  Same with mile 2.  Oh man too fast.

I devided to go hard for mile 3 and see what I could do.  I felt great!

I wasn't sure how the 4x90 secons would turn out.  Prettary darn good!

I'm feelin super stoked about this workout.  I really needed a good one!

50 minutes on the step I’ll.

3x

KB squat

KB curtsy lunge

KB side lunge

KB SLDL

Pushup

Monsterwalk

Another blizzard outside today, so I opted for sleeping in and treadmill.  I'm sore from lifting yesterday.

TT:  1:23:00  AP:  9:46

Lots of stretching and foam rolling.

Down AF Canyon—MCT—AF Half Course 

3 mile warm up-14 mile tempo @ 9-9:10 (but last simulation run was 8:45 overall and 8:35 for 11 mile tempo).

TT: 2:36:51  AP:  8:43

That was hard 😩  Too many stops today which frustrates me.

It was 11 degrees at the top of the canyon.....freezing cold.  Ran with Karen and was really glad she was there.  Mile 3 was up the canyon.

I struggled mentally at mile 16/17.  I stopped and took some more fuel/salt pills/Advil and then rallied on.  I think part of the meltdown was I was done with the tempo at this point in the run during the last canyon run but still had 2 miles left today.

Overall pace was good, but I need to be more consistent with my pacing.....hold back more.  

I’m not sure what is up with the mile 14 split.  I’m pretty sure I didn’t run a 6:56 mile...or if I did, maybe that is why I blew up at mile 16. 

My brain is tired.  If I think of anything else, I’ll send it later.

#keepshowingup

Discovery Park loop - TT:  51:23  AP:  10:16

Very slow and creaky.  Nothing major hurt after yesterday's run...yeah!