I Can Do Hard Things

TT: 1:12. AP:  9:44. HR:  159 - 63 degrees - I shouldn't have done this workout.  I should have waited a day.  ITB totally flared up.  Feeling sad and grumpy  

1. Warm up

   1.00 mi @ 10:20-11:55 min/mi (10:17)

2. Repeat 2 times

   1. Hard

      0.50 mi @ 07:45-08:09 min/mi (7:50, 7:51)

   2. Easy

      0.25 mi @ 10:20-11:55 min/mi
      Zone 1

3. Repeat 1 times

   1. Hard

      1.00 mi @ 08:09-09:07 min/mi (8:09)

   2. Easy

      0.25 mi @ 10:20-11:55 min/mi

4. Repeat 2 times

   1. Hard

      0.50 mi @ 07:45-08:09 min/mi (7:53, 7:43)

   2. Easy

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

5. Repeat 1 times

   1. Hard

      1.00 mi @ 07:54-09:07 min/mi (7:50)

   2. Easy

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

6. Cool Down

   1.00 mi @ 09:41-11:55 min/mi (12:13)

Bike 14 miles - 1:04 - 13.3 - HR:  130

Lift lower leg

ITB still bugging

MCT - 70 degrees - ITB slightly better, but decided not to do the workout.

TT:  1:13//AP:  10:31//HR:  149

Carter got his mission call to Hamilton New Zealand

TT:  2:23:55//AP:  9:24//HR: 163 - 68 degrees - 90 minute massage yesterday

Michelle reached out about running together today!  I was nervous about being too slow for her…..she was nice enough to go my pokey pace.

I knew today wouldn’t be as fast as last week since we didn’t go down the canyon, but the effort was there.

I had a hard time seeing the paces on my watch (old lady eyes).  Maybe could have gone a bit faster.

Time to recover…recover…recover!!!!

Side note:  I ran a 7:30 mile during mile 13 today.  My fastest mile during my April time trial was a 7:40.  Boom!

1. Warm up

   3.00 mi @ 09:41-11:04 min/mi (9:55, 10:14, 10:01)

2. Ramp up in 4 steps

   1. 3.00 mi @ 09:07-10:20 min/mi (9:12, 9:25, 9:12)

   2. 3.00 mi @ 08:37-09:41 min/mi (9:04, 8:50, 8:48)

   3. 3.00 mi @ 08:09-09:07 min/mi (8:48, 8:48, 8:30)

   4. 1.00 mi @ 07:45-08:09 min/mi (7:32)

3. Cool Down

   2.00 mi @ 09:41-11:04 min/mi (10:53, 11:28)

Out/back on 300 N - 54 degrees

TT:  59:56//AP:  11:11/HR:  132