I Can Do Hard Things

34:11 TM miles -up 12mph, down 10 mph

started at 6.4 - up to 12 (7.6mph) for the last .25 - down 10 (6.6) for .75 miles, up to 7.8 for the last .25, - down to 6.8 for .75, up to 8.0 for the last .25, up to 7.0 for .75, up to 8.2 for the last .25.

I felt super on my run today.  I've had a lot of stress (sewing 400 skirts by mid January) and I guess I really needed to let off a lot of steam!  My breathing felt very controlled and comfortable.  Legs felt fresh (well a bit tired from the lifting first, but fresh for a day of rest).

3x

60/60/60 planks

10x adductors

10x abductors

10x seated leg press

10x leg extensions

3 miles on the stair climber

10 x squats on the Smith Machine

10 x sits on the Smith Machine

20 sit ups between each set

20x calf raises

stretching - right IT band tight.  LOVE this snow...it is about time!

45:54 TM miles

Just running this morning.   It was nice and easy, but m right IT band is really bugging.  Funny....I've been really diligent on my foam rolling, so I am not sure what is causing it.  Dumb.....

44 something on the TM

3x

60/60/60 planks

10 (on each leg) hamstring dips/lifts

My run was up 12mph (for the last .25) and down 10mph for the .75.  I felt good and had controlled breathing.  My right IT band is still really sensitive.  Bugger.....

3x

10 squats on Smith Machine

10 sits on Smith Machine

20 dips

20 sit ups

10 x adductors

10 x abductors

Since the TM shuts off after 60 minutes, I decided to do two 4 mile runs.  After my first 4 miles, I shut it off, got water, ate a few Jelly Beans.  Then ran another 4 miles.

1:12:52

9:21, 9:25, 18:28, 9:12, 9:04, 8:54, 8:24

I felt good...controlled breathing.  My left hip and IT band were bugging (this is where I had hip issues after SGM and had my cortisone shot).  Sweaty mess.