I Can Do Hard Things

Walking lunges for 2 houses

1 mile warm up---2x1600@9:24---1x800@4:34--Highland Nursery route

1600-9:39 uphill

1600-9:00 (I was all over the place today!!)

800-4:15

Cool down 

Walking lunges for 2 houses

I accidentally hit a timer button on my Garmin on Friday.  I forgot to correct the settings and it drove me crazy all morning!  And it was super dark this morning and I was wishing I had a headlamp.

3x

LLL

Calf raises

Hip flexor series

Fire hydrant

20 miles on east MCT - 14.2 - 1:24 - getting slower...ha ha!

balance lunges 12-15 ea leg
reverse lunges 12-15 ea leg
Squats 12-15 all at 60% of max one rep

dot jumps

full body crunch 45 secs
toe touch crunch 45 sec
single leg flutter kick 30 secs ea leg back flat
Lateral shoulder raise 12-15
forward shoulder raise 12-15
shoulder press 12-15
B-6 - 3
Alternate heel touches 45 sec
bycycles 45 secs
overhead tricep extensions 12-15 reps
single arm curls 12-15 reps
tricep kick backs 12 -15 each arm
21's bi-cep curls
Ball crunch
Ball bridge
Hammie Roll out on ball

Park City - Armstrong Trail TT:  2:00 AP:  15:41 Elevation 1171

Kelli, Rachel, and I went up to Park City to enjoy the fall colors.  It was amazing and definitely in the top 5 of my all-time favorite runs.  Absolutely epic!

3x

B6

Side to side lunge

Clams

Curtsy lunge

Hammie roll out on ball

Up/down on ball

Hamstring straight leg - arm pump

Hip flexor series

West MCT-TT:  1:07 AP:  13.0. Miles 14.7  I was so slow today!  Then off to the gym.

3x

Hamtractor 

Adductor

Abductor 

Leg press-single leg

Hamstring curl

So very tired!  I turned 38 today!

Silo run with a couple small add-one to get a bit more mileage.  TT: 44:35 AP:  9:22 HR: 169

1 mile WU--3 mile tempo @9:56--cool down  (I switched my race to the Thankful Half Marathon on Thanksgiving Day)

9:12, 8:47, 8:34....whoa, I was way off my pace times.  But I felt good.  Improvement??  My fastest AP since my knee surgery!!