I Can Do Hard Things

Round about out and back

11/16 11/18 11/25

TT 1:09:16 1:06:50 1:06:06

AP 8:40 8:22 8:17

1. 9:42 9:42 9:22

2. 9:11 8:57 8:58

3. 8:54 8:36 8:43

4. 8:51 8:23 8:25

5. 8:35 8:09 8:01

6. 8:10 7:51 7:43

7. 7:57 7:42 7:36

8. 7:51 7:26 7:11

I'm really loving this bench mark concept. A few months ago when I was planning my 2014 races, I noticed how several runners on the blog would do the same tune up workouts/races before the BIG race to compare where their fitness levels were at. So I'm going to try to implement that into my training.

Mondays have turned into harder tempo runs for me. I've been doing them alone, so I would like to get a buddy to help push me. This tempo run was very close to last Monday's time. Again, I didn't look at my watch and just went by effort. I really liked that I was able to finish the last few miles strong.

I haven't run a race since Hobble Creek in August. I'm running the turkey trot on Thursday and was trying to figure out a goal. The course is not aided. I know I can hold a sub-8 pace for 3 miles...I haven't hit it for 4 miles yet. So my goal is a sub 32 minute for 4 miles. But I have to make sure I warm up a few miles so I'm ready to hit those paces from the start. Plus my super-fast sister in law will be running too. Hopefully, I can use her as a gopher! This is going to be a great bench mark to see where my fitness is at.

I needed another layer this morning...it was chilly! Quick stretch after. Hammies feeling better!

AP 9:30

Pitiful miles on the gym TM. One of my running buddies really wanted me to come and I've been putting it off. And off. And off. So today was the day.

I hate the gym right now. I know I will be banished there eventually when the snow and ice come. But right now want to be outside. I didn't get my lifting in and will have to do it tonight. My form is totally off when I'm on a TM and now my feet are sore. Grumpy!!!

LP Hwy to SR 92 to 100 E

TT: 1:22:23

AP: 9:04

9:49, 9:33, 9:21, 9:00, 8:52, 8:45, 8:41, 8:47, 8:46

I had the most glorious run this morning. Lots of contributing factors. I got to sleep in almost 2 hours cause hubby was home from work. Which also meant, I got to run in the sunshine!! I also wanted to go slow since I am racing tomorrow, so I kept trying to slow down. I listened to a great running podcast. The only bad thing is that my GU Chomps were almost frozen.

AND I've run more miles YTD than I've ever run before. That is a small victory considering my rough beginning of the year.

3x

Walking lunges

60 sec plank

LLL

Stretch and foam roll.

TT: 30:44

AP: 7:41

7:57, 7:48, 7:56, 7:04

I drove to the race separately from my family. I really wanted to do a good 2 mile warm up and they didn't want to hang out :) I kept trying to slow down and keep my excitement in check. I saw lots of familiar faces at the start. I almost missed seeing my family at the start. I stood with them for 30 seconds before the gun went off and didn't see them until the finish.

My goal was to break 32 minutes or under 8 MM. So I knew I had to start faster than my normal slow speed. I found Ponytail Girl and liked her speed and tried to hang onto her for a long time. I was really breathing hard that first mile and was just praying I could hang on to her. I left Ponytail girl around mile 3 but knew she would be back.

Once I hit the end of mile 3, I was hit puke zone. But I really wanted to have a strong finish and just hoped I could hold the pukes off. The last 400 meters Ponytail girl was in a dead sprint and I just waved as she went by :). I had nothing left.

I was really frustrated that they had no water at the end of the race. You had to walk all the way over to the Rec center. Grrrrr..... Plus no water on the course.

I started to run back onto the course and saw my husband finish (he did awesome!!!) and then my SIL and BIL. My in laws were a bit disappointed that I ran so well :) I kept running for a cool down until the kid races started. My niece ran the 400m and my son ran the 1 mile. I saw him the . 6 mark and ran him in. He was breathing really hard, but ended up running a 7:29 mile and placed 5th in the 9-10 category. Go Carter!! Just as we were about to leave, I thought I would run into the rec center to see if I happened to place. I ended up winning the 35-39 AG. I've never won an AG before and was thrilled! I'm betting that most of the fast runners were at other races today :). They gave out FREAKIN ribbons.....no medals/trophys/plaques. And I got a turkey...but really..... a ribbon. It seems that all of Hawk's races are beyond old-school.

I'm pleased with the outcome of today's race. I had a 2 minute PR, beat my goal, and won my first AG. It is nice to see that all my hard work is starting to pay off.  I still have a ways to go, but at least I'm moving in the right direction.

And we went to dinner for Thanksgiving so I didn't even have to cook :)

LP Hwy to SR92 to 100 E Loop

TT:  1:21:14

AP:  8:55

9:49, 9:30, 9:19, 8:55, 8:37, 8:27, 8:31, 8:40, 8:27, :54

Nice and easy this morning since it is my last vacation run.  I was in no hurry and just enjoyed the views and my podcast.

 I took a GU at mile 4ish because I hadn't eaten anything and was feeling a bit low.  I noticed some runners across the street and there was some of my Ragnar teammates from a few years ago.  I really like the wife, but the husband is arrogant and rude.  He made several comments about how I had frost on my hair and how slow my pace was.  Both which were true (ummm...it was cold this morning and my sweat was freezing).  But most of all, I was disappointed that a runner would criticize another runner.  That totally breaks the golden rule of runners.  Blah!

But I continued on and just enjoyed my run and the sunshine!  When I got home, I changed and went downstairs to lift.  My husband was running on the TM, so it was fun to have some company.

My left foot has been bugging me the last few days.  I'm not sure if I landed on it funny from my ice crash last weekend.  Lots of scraping and ice.

3x

10 ball squats

10 side to side lunges

10 single leg hamstring lifts

walking lunges

50 calf raises

15 supermans

60 sec plank

30 scissor

15 leg lifts

30 dead bugs

10 overhead press

10 butterly

20 skull crusher

10 front raise

10 front row

10 shoulder cross over

Stretch and foam roll