I Can Do Hard Things

MCT - 61 Degrees

TT:  1:51:41 

AP:  9:07

HR:  166

Glute activation exercises 

Well that was humbling :). My biggest mistake was not bringing water.  The drinking fountains are on, but they didn’t match up with my recovery spots.  So I had too many unplanned stops to get a drink.  I took 1 Gu.  This was definitely hard, but I did hit all the times (and even negative splits).

Calves are very tight.  Lots of mobility and rolling.

TBT class tonight

1. Warm up

   3.00 mi @ 09:41-11:04 min/mi (10:15, 9:55, 9:41)

2. Repeat 6 times

   1. Hard

      0.50 mi @ 07:45-08:37 min/mi (8:07, 8:07, 8:05, 8:05, 7:54, 7:50)

   2. Easy

      0.50 mi @ 09:07-10:20 min/mi

3. Active

   2.00 mi @ 08:09-09:41 min/mi (8:17, 8:03)

4. Cool Down

   1.00 mi @ 09:41-11:04 min/mi (9:53)
   Zone 1-Zone 2

Out/back new entrance - 55 degrees

Yesterday chewed me up and spit me out.  Walk/run today.

TT:  30:06

AP:  12:56

HR: 122

MCT - 50 degrees - TT:  1:03 AP:  9:14 HR:  162

Calf has been bothering me.  It feels ok when I run, but afterwards it is so sore.

1. Warm up

   2.00 mi @ 09:41-12:55 min/mi (10:14, 10:01)

2. Ramp up in 4 steps

   1. 1.00 mi @ 09:07-09:41 min/mi (9:09)

   2. 1.00 mi @ 08:37-09:07 min/mi (8:41)

   3. 1.00 mi @ 08:09-08:37 min/mi (8:11)

   4. 1.00 mi @ 07:45-08:09 min/mi (7:56)

3. Cool Down

   1.00 mi @ 09:41-12:55 min/mi (10:35)
   Massage

700 N -golf course-100E-300N - 43 degrees and very windy

TT:  1:15

AP:  10:39

HR 141

My calf/achilles/peroneal has REALLY been bothering me.  I had a massage on Wednesday, but it is still sore.  So I just ran slow today instead of the workout.  I'm hoping with our senior trip and less running, it will chill out.

TBT Class

10.55 miles--49:12--12.9--138

Instead of running, I dusted off my bike and pumped up the tires.  I was so slow, but it sure felt good to sweat in the sun.  That sweating and sunshine always puts me in a better mood.

Today was the state track meet.  The end of an era.  I will miss it.