I Can Do Hard Things

30 minute lift prerun

Mel gave me another cut back week.  ITB & hamstring still bugging.  30 second hill sprints with Heather.  Wore ITB strap.  I think it helped. Got scraping and acupunture done at work.  Super stressed about it.

TT:  56:02

AP:  10:12

HR:  157

PM:  Bike

16.17 miles

TT:  1:07

AP:  14.4

HR:  133

PM:  TBT class

In/out new entrance - 54 degrees - still stressing about ITB.  Make appointment with Mark Peterson but can't get in till next week.

TT:  31:30

AP:  11:27

HR:  133

Discovery Park to Evergreen Park 61 degrees

TBT before run

200 hard - 200 floats - probably did these too fast.  I got a massage from Felisha and my hammie/ITB is feeling better.

TT:  57:54

AP:  9:38

HR:  152

MCT Loop - 52 degrees

TT:  53:16

AP:  10:52

HR:  137

Ran with Michelle.  We drove to the Grinder bathrom and ran south on the MCT.  45 degrees.  Felt a little nervous about ITB/hamstring, but everything felt great.  Had troubles with the jacket tied around my waist though.

TT:  1:31:46

AP:  9:10

HR:  159

1. Warm up

   2.00 mi @ 09:41-10:20 min/mi (9:50, 9:18 - AP:  9:34)

2. Active

   2.00 mi @ 08:09-09:41 min/mi (8:12, 8:03 - AP:  8:08)

3. Recovery

   2.00 mi @ 10:20-11:55 min/mi (11:04, 9:44 - AP:  10:25)

4. Active

   2.00 mi @ 08:09-09:41 min/mi (7:49, 7:41 - AP:  7:45)

5. Cool Down

   2.00 mi @ 10:20-11:55 min/mi (10:25, 9:36 - 10:01)