I Can Do Hard Things

7 miles up LP Hwy to SR 92.  Slow on the way up to see how the hammie was doing, 4 faster intervals on the way back.

TT:  1:09:43, AP:  9:53, HR169

Lots and lots of stretching and foam rolling.

45 minute spin at home-2 min hard/1 minute easy 

60 TRX class

Epic Wednesday Adventures at Lake Blanche up BCC.  Absolutely gorgeous weather and lots of yellow leaves.  Rachel, Wendy, Wendy, and Kelli.  Rachelle and her crew were bringing up the caboose!

TT:  2:58 Elevation: 2765 HR: 143

This didn't feel nearly as hard as past hike/runs.  I talked all the way up, which is very rare for me.  Slowly slowly it's getting easier.  7-11 beverage on the way down.  And I've lost 10lbs!

3x

Stair jumps

60/60/60

Side plank drops

Paper plates

Bohemian hops

Dot jumps

Hip flexor

LLL

Chest press

Seated row

Butterfly 

Skull crusher

 Pine Hollow trail.  I tried to follow an All Trails loop, but got confused on a few turns.  Never lost, just not my original plan.  I definitely want to go back.  Leaves were beautiful.  Two trail runs in 1 week=ITB bugs

TT:  1:46 Elevation: 1700 HR: 157

3x

Plank with leg lift

Hammie roll out

SM toe on bench

Plank on toes

Half moon curtsy

Ab roll out on ball 

Single leg squats

Side plank circles

Hip flexor

This my 4th time running this week.  I've been very strict about following my PT's orders about 3 days/week.  But I was short on mileage and figured 1.5 miles wasn't going to wreck me.  ITB felt better.

3x

bicep curls on Bosu

bentover row

squat jump on bosu

single leg bicept curls

reverse fly

sdie lunges

toe planks

chest press on ball

hammer raise

backward lunges

skull crushers

chest fly on ball

dumbbell squat

hip flexor

bird dog