I Can Do Hard Things

Up temple hill to golf course

TT:  1:10 AP:  10:00  HR: 127 (very excited about this)

Easy run with 5x 8 second hill sprints with a full recovery.  Quads/glutes and calves are still very sore.  Yikes.....Trx really did me in last Thursday.

3 mile warm up - 4x20 second strides - 10x 45 seconds @5k (7:45) pace - RI 45 seconds - finish till 8 miles

45 second paces:  7:27, 7:42, 7:27, 7:36, 7:31, 7:31, 7:33, 7:17, 7:24, 7:29

TT:  1:12:46. AP:  9:02

LP Hwy

TT:  59:03. AP:  9:50. I had to run before Carter’s basketball practice.  Soooooo not fun.  I’m feeling very tired and creeky.

300 N-Discovery-Evergreen-HS

TRX and yoga

4 mile warm up.  4x20 second strides.  2x10 minutes @10k pace (8:00)

10 minutes @10k paces:  

1.0 mile-7:51

.28 miles-7:51

--

1.0 mile-7:46

.29 miles-7:44

Finished rest of miles till I hit 15 miles.  The last 2/3 miles sucked.  I REALLY had to use the restroom.  I was bored and sick of running.  Hip flexor/quad totally bugging, but I went to the chiropractor after my run and I think I'm back in alignment.  I can totally feel when things get out of whack and it effects my gait big time.  

TT: 2:19:37

AP:  9:19 (same exact pace as last week).

HR:  170

Up silo road - MCT

TT:  48:40  AP:  10:00

Slept in today, but still felt like crap.  I got adjusted at the chiropractor yesterday (my hips were WAY off).  But my whole hip girdle is still very tight.  It felt like I was going to fall over any minute because of the instability.

Lots and lots and lots of foam rolling.