I Can Do Hard Things

Pam's loop.  Nice and slow=recovery.  I have to work every single shift this week at work.  I'm feeling grumpy about it.

TT:  1:04

AP:  11:01

HR:  149

Home TM - pouring rain

15 minutes lifting before run.  SIJ feeling much better after Monday's ozone injection.

TT:  54:08

AP:  8:44

HR:  143

Out/back on MCT - 54 degrees and sunny.  So tired from working every single day this week.  10 minutes warmup glutes. 

I wanted some goal to run my 800's so I looked up a 4:00 marathon and it said I should run a 3:53-800m interval which is a 7:46 pace.

Ran to the drinking fountain #1, then the workout. 

4:00 (8:01)

3:46 (7:35) 

3:41 (7:30)

3:46 (7:36)

1:49 (7:22) - 400

I'm pleased with how this workout went and I hit the time goals.  I would have liked that last interval to have been a negative split.  SIJ felt good.  This less stretching glute/lifting has been SO helpful.  Be the BUFFALO.

PM:  TBT class

Ran with Michelle - 52 degree - Michelle's house to Art Dye.  Legs heavy from sitting all week.

TT:  57:24

AP:  10:04

HR: 154

MCT - out/back - 59 degrees.  Glute activation exercises pre run. 

Goal with a 4 mile PACE @ 9:09 (per Hal Higdon advanced marathon plan....plan doesn't start for another week or so, but I need to build up to it).  Honestly, I wasn't sure if I could hit the 9:09 pace. I gave myself permission to just run hard and be ok with it.

TT:  58:50

AP:  9:27 (9:04, 8:49, 8:41, 8:23) - stopped for water and to cheer on Michelle as she ran by at mile 2.5

HR:  159

I know I stopped half way through the tempo, but I was pleased with my efforts.  All is not lost.  SIJ felt good.

30 minutes post run lifting