I Can Do Hard Things

6 miles easy-4x8 second hill push-1 mile cool down

Temple-700n-golf course-rec center-hill push in 700n

The hill pushes were slightly longer than they were supposed to be.  Felt good, but I wish I would’ve remembered my gloves.

TT:  1:08:30 AP: 9:43

TT:  1:14:24 AP:  9:00

3 mile WU - stretch - strides - 8x90 sec (@7:45) - 90 sec rest - cooldown till hit 8 miles

7:43, 7:27, 7:35, 7:36, 7:26, 7:27, 7:29, 7:33 (all were .2 miles)

Felt good, but could definitely feel the hamstring pulling.  I had acupunture done on it last night.  Massage scheduled for next week.

90 minutes TRX

So early.  So cold.  So dark.  Herald the chicken to HS.

TT:  59:48. AP:  9:57

Recovery run.

yoga and 90 minute trx

4 mile WU - 4x20 sec stride with 60 second recovery - 4x5 minute @10k pace (8:03) with 60 sec recovery - finish miles till hit 14 at comfortable pace.

9 mile up + Gerald the chicken

WU:  10:08, 9:38, 9:33, 9:30

strides:  .7 miles - 6:09

4x5 minutes:  .62 (8:02), .63 (7:56), .64 (7:53), .64 (7:52)

rest of miles:  9:58, 9:46, 9:27, 9:34, 9:26, 9:15, 4:34

I felt good.  I was sore from TRX (glutes/quads) and I could feel my hammie pulling just a bit.  Right hip flexor tight.  Feeling very positive about this run.  AND IT WAS FREEZING!!!!  21 degrees and very early

TT:  49:34  AP:  9:54  HR:  156

Silo Rd-MCT-LP Hwy

Easy recovery run.  Though I had to hussle at the end to picture up my daughter from XC.  It was a treat to run in the daylight/sunshine.