I Can Do Hard Things

TT: 1:50:00

AP: 8:50

My running plans that I carefully constructed earlier in the week didn't pan out. I knew that would happen and was bummed I didn't do the run yesterday. Oh well!!

With my new meal plans, I am allowed one cheat meal per week. I can have whatever I want! I've been looking forward to it all week....it's been my motivation to keep on track. We went to Texas Roadhouse and I had their steak salad. It was super yummy, but it made me super sick. My body couldn't handle that amount of food and it revolted!

So when I got up, my stomach was still very sour. I went back to bed for 30 minutes in hopes that it would settle. It did..so I went downstairs.

My run was actually really good. I'm getting better at TM running and don't totally loathe it now :). As per Josse's speed work advice, I through in a few MP miles at the end (miles 7-10 and 12-13-8:23 or faster). They actually felt really good and I was surprised I could hold them.

I took a quick potty break and took a GU at mile 6.5. I reset the TM at mile 10. Shortly thereafter, I blew a fuse and the TM came to a screeching halt. Yikes....when you are not expecting that, it can be a bit unnerving. While hubby fixed it for me, I took another potty break (stupid salad). I finished the last 2 miles sub MP.

I wore compression sleeves which I haven't done in awhile. I think they totally helped today. Yeah! Hooray for a great run.

Plus my son was a rock star at his basketball game!

TT: 1:33:16

AP: 9:19

10 easy miles at 4:00am on the home TM. I was worried that my feet might hurt since I only had 1 day in between my long and my mid-week long run. They certainly are sore. Lots of ice and PT stuff on them today. Hang on feet...hang on!

Quick stretch and foam roll. Then back to bed for a quick nap before my kids got up.

TT: 35:36

AP: 8:54

Lunge matrix

Touch downs

Crossover drill

Single leg hamstring lift

Push ups

Dips

Planks

2 mile run

1set of the above

2 mile run

1 set of above

Feet felt a bit better. I wore my Kinvaras, put the lift in the left foot and taped the left foot.

Quick stretch and foam roll

If I get this BQ, it is going to be just shy of a miracle that my body can handle it.

TT: 1:09:21

AP: 8:40

I was super tired and slept in this morning. I was totally regretting my decision all day. It was speed workout day too....even worse.

As per Josse ( I did modify it a bit), I did 2x (4x400) at a 1:37 pace or 9.3mph (per the McMillan calculator). .5 mile rest between each set. I haven't done speed in a very long time and was very nervous...yikes!

2 mile warm up at 6.5 mph

.25 hard-9.3 mph. Last 2 were 9.4 and 9.5

.25 easy-6.0 mph

Cool down at 6.5mph

The 9.3mph was definitely puke zone. These were very hard. But now I have a starting point and hopefully see improvement!

2 x

Ball squats

Single leg hamstring lift

Walking lunges with weights

Side to side lunge

Quick stretch and foam roll.

After a year of sitting in boxes, my husband finally put the speakers up in our workout room. I got a medal hanger a few ago...he put that up too. Only marathon medals go on it! I hung all my running posters. It looks nice and I have no desire to ever go to the gym again :)

I met with Robyn this morning and did workout #1 and 2.

Pardon the bragging moment....but I've lost 2% body fat in 3 weeks! I know a lot of people do it faster, but the fact I'm wearing my skinny jeans today makes me happy. That is a total of 9 lbs for me since Jan1.

TT: 2:03:56

AP: 8:51

I started at dark:30 this morning and was feeling tired and not very excited about running :). I ran on the home TM and caught up on some reading and shows. My legs felt quite heavy and sore from lifting yesterday. Hammies tight and feet were alright. Here is how it all played out:

Miles 1-7: 6.4 mph (9:23)

GU and potty break

Miles 7-9: 7.2 mph (8:20) - MP

Mile 10: 7.4 mph (8:06)

Reset TM or it would have turned off on me!!

Mile 10-10.5: 6.5 mph (9:14) recovery

Mile 10.5-13.5: 7.2-7.5 mph (8:20:-8:00)

Mile 13.5-14: cool down

Quick stretch and foam roll. Hammies still a bit tight.

As a reference, I ran14 miles on 2/11/12 in 2:07 with an AP of 9:05.

TT:  47:48

AP:  9:33

We celebrated our 15 year wedding anniversary!  We spent the night at the Zermatt Resort in Midway, Utah.  So I did my easy recovery run in their fitness center.  My left foot peroneal/5 metatarsal was quite achy.  I did a long ice session after.

Then we went cross country skiing at Solider Hollow.  WOWZER....what an amazing workout.  I went when I was in high school once and was able to pick it up quickly (it is so different than downhill skiing).  My hubby gave it a good try!!  The JR National Championship was going on...those kids are fast!

I skied for 2 hours.  I shed every layer I had on, took off my hat and gloves.  I was sweating like CRAZY!!!  I turned my ankle a few times....hopefully it is nothing!  We ate lunch and my husband was ready to be done, so we headed home.  I am super tired!  I think I like it a lot better than downhill skiing!!!

Next time I want to go snow shoeing!

TT: 1:33:09

AP: 9:19

My Monday morning blah run! As always I had a hard time finding my mojo...too tired and not interested. But I got it done. Peroneals were definitely achy this morning. I taped them and put the lift in my shoe. That seemed to help.

TT: 36:11

AP: 9:02

15x bicep curls on Bosu

15x bent over back row

15x squat jump on Bosu

10x single leg bicep curl

20x reverse fly on bench

10x side lunges on Bosu

20 ball crunches

20 single leg scissors

2 mile run

1 set of the above

2 mile run

1 set of the above

Quick foam roll. Peroneals still a bit achy. Scraped them last night...lots of ice...massage.

I had a moment of weakness with my valentines day sugar cookies. Yikes...stupid scale didn't move this morning because of my mistake.

TT:  1:08:52

AP:  8:36

Speed workout Wednesday.  10x400 with 400 recovery.

2 mile warm up - 6.5mph

400-9.0mph

400 recovery - 6.0mph

.5 mile active recovery at 6.0mph after 5 reps

cooldown

These were not as fast as last week, but I felt a lot better and stronger.  

On a side note, I'm still not loosing weight as fast I would like.  I seem to be stuck in a RUT! Maybe I'm chewing too much gum.

PM Workout:

3x

Bicep curls on Bosu ball

Benover row

Squat jump on Bosu ball

Single leg bicep curls

reverse fly on incline bench

side lunges on Bosu ball

Bosu ball crunches

Single leg scissor

Chest press on ball

Single leg shoulder raise

Forward lung on Bosu

Lying tricep ext on ball

Chest fly on ball

Dumbbell squat

Swimmer kicks on Bosu

Bird-dog

Around the clocks on ball

pike on ball

rotating plank on Bosu

rolls up

side oblique crunch

lying leg drops

incline chest press

bosue close grip chest press

lunge with 1 arm back row

bentover should fly on bench

TT: 57:35

AP: 9:35

A very slow recovery run in the basement. Happy 15 year anniversary to me......and to celebrate, I'm running 15 miles tomorrow.

Stretch and foam roll

Off to help in all classroom parties!

TT:  2:07:21

AP: 8:30

Calories:  1758

Out and back on Murdock Canal

9:25 (stupid hill throws off my AP every day), 9:03, 8:42, 8:38, 8:24, 8:23, 8:22, 8:30, 8:17, 8:27, 8:15, 8:20, 8:13, 8:08, 8:07

On a benchmark note:  Last time I did a "fast" 15 miler was on February 18, 2012.  My time was 2:17:00 and AP was 9:11.

I had a fantastic run this morning in the warm weather!  I had to start earlier than I would have liked and ran most of it in the dark.  

I mentally broke the run up into 5 mile segments.  At mile 5, there is a bathroom.  So my first mental goal was to get to the bathroom...take a GU...shed my jacket.  Then I had my 2.5 mile out and back and I was just mentally blah.  I hit the bathroom again...took again GU...and tried to get the stupid jacket around my waist.  

I got the new Garmin Forerunner 620 for my 15 year anniversary.  I think it was miscalibrated because I ran my last 5 miles faster than MP.  It was difficult, but I didn't feel like I was going to die.  Definitely miscalibrated!!!!

I haven't been running this fast on my TM and was quickly reminded how much faster I am outside.  I wanted to hit a few MP pace miles during the run and ended up with 8 miles of them.  Hooray!

My feet held up great on the run, but are now very tender and achy...same with my calves.  I won't run tomorrow and have a scheduled cross training day for Monday (next week is a rest week).  Hopefully that will be enough time for my feet to recover. 

Time to clean the house!!

(And I dropped another 2% body fat this week even though the scale didn't move....hooray!!!)

I took my husband to the ER at midnight for kidney stones. He stopped breathing for a few minutes and I felt like my life flashed before my eyes. Everything turned out all right and he is home. Today was one of those days where I took a hard look at my priorities.

And I took my youngest daughter to the doctor this morning. She has strep.

And I need to go to the doctor to have my hand checked out....I think I have some sort of infection.

And I'm beyond tired.

I rented a bunch of red boxes for my kids and we will probably go to Mcdonalds for dinner.

I'm not sure about a workout.

PM:

Three doctor visits, two trips to the pharmacy, and lots of medical bills today. But we are all doing much better! I was able to get a quick lifting workout in. I feel MUCH better now (probably because I took a nap too)!

3x15 reps

Bicep curl on Bosu

Bent over row

Squat jump on ball

Single leg bicep curls

Reverse fly

Side lunges on Bosu

Bosu ball crunches

Single leg scissors

Incline chess press

Bosu close grip chest press

Lunge with one arm back row

Bento we shoulder fly on bench

1x

Around the clocks on ball

Pike on ball

Rotating plank on ball

Roll ups

Side oblique crunch

Lying leg props

TT: 37:15

AP: 9:18

Worked out at home gym

1x

Chest press on ball

Single leg hammer raise

Forward lunge on Bosu

Lying tricep on ball

Chest fly on ball

Dumbbell squat

Swimmer on Bosu

Bird-dog

2 mile sow run...I think my legs forgot how to run after 2 days off

1x above weights

2 mile slow run

1x above weights

TT: 1:04:13

AP: 9:13

I haven't slept very well the past few nights, so I really wanted to sleep in today. I made my kids a "fancy" breakfast...English scones sandwiches...filled with bacon and eggs. Only 3 out of 4 kids liked it.

7 mile run on the home TM.....lots of kid interruptions

3x

Bicep curls on Bosu

Bent over row

Single leg hamstring lift

Single leg bicep curl

Reverse fly

Side lunges on Bosu

Ball crunches

Single leg scissors

1x

Around the clocks on ball

Pike on ball

Rotating plank on Bosu

Roll ups

Side oblique crunch

Lying leg props

Stretch and foam roll....hammies really tight

1x

I,T,Y ball raises

Chest pullover

Russian twist

Single leg squat

Scarecrows

Leg drops on bench

Reverse grip rows

Good mornings

Superman/banana

Plank jacks

Curtsy lunge

Alt. kicks on Bosu

Ball hamstring curl

TT: 1:34:29

AP: 8:56

9:28, 9:12, 9:04, 8:58, 8:45, 2:24

8:51, 9:03, 8:46, 8:42, 8:36, 2:30

I haven't sleep in all week and I really wanted to take advantage of my rest week! So I decided to do my long run while my kindergartener was at school. It was so warm and sunny out! Lots of vitamin D today!

My goal was to run easy and give my hammies a break. So I just listened to my podcast and soaked up the sun. Nice and easy.....and my hammies did ease up.

My eating hasn't been very good today....I'm feeling like a mere mortal and not superhuman today.

TT:  33:00

I was extremly lazy this morning and had no desire to get moving!  I skipped the lifting portion of my workout and just ran on the home TM.  My hammies are feeling a lot better.  I scraped them the other day and they were quite bruised.  But they are really starting to loosen up.

I've read a few blogs lately of my super speedy friend who are getting injuries.  It totally bums me out.  Hence, I took my rest week extra restful.

Monday's 10 miler will be here soon enough!

TT: 1:32:32

AP: 9:15

Easy run on the home TM. Same old Monday story...early, dark, tired, ho-hum kind of a run. Nothing hurt or felt creaky!

Quick foam roll and back to bed for a quick nap before my kids got up.

TT: 45:45

AP: 9:09

I was lazy this morning and didn't get up until the last possible second. I was only able to get my run in and will have to do my lifting tonight. Ran on the home TM and hammie was a bit tight (ART done on it yesterday).

Quick foam roll

PM:

3x

Walking lunge

Single leg hamstring lift

Side to side lunges

Squats

Incline chest press

Bosu close grip chest press

Bent over shoulder fly on bench

Bicep curl on Bosu

Bent over row

Single leg bicep curl

Hammer raise

Skull crusher

Reverse crunch on bench

Cherry picker

TT: 73:38

AP: 9:12

I absolutely HATE going to the gym. HATE it! There are too many people, it's dirty, and so hot! But I met Kellie this morning. The run was just alright. Hammies were a bit tight.

Robyn took my body fat this morning. I had a cheat meal on Saturday and I can still feel the effects from it. Robyn said it can take up to 5-6 days for your body to equal out from it. I felt a bit frustrated by it, but quickly remembered that I need to have balance. I don't want to go through life without a few foods that I really like. Body fat was 20% (last week it was 19%).

Lifting tonight

2x

Ball I, T, Y raises

Chest pullover on ball

Russian twist

Single leg squat

Scarecrows

Reverse crunch on bench

Reverse grip rows

Good mornings

Superman/banana

Curtsy lunges

Ball hamstring curl

Foam roll

TT: 2:10:24

AP: 8:09

Cadence: 179

Canal out and back

9:12, 8:49, 8:32, 8:32, 8:17, 8:07, 8:02, 8:00, 8:10, 7:42, 7:53, 7:44, 7:51, 7:55, 7:44, 7:44

I had some anxiety about this run. My last long run (15 miles) was a great run and I wasn't sure if I could do it again. And I was alone and the weather was iffy.

BUT...it all worked out. I just ran. I looked at my Garmin occasionally and it all fell into place. Again, I broke the run into sections...the mile 5 and mile 11 bathroom and GU breaks. If I mentally just work on getting to those points, I could manage.

I started to struggle with 4 miles to go. The wind picked up and it started to rain. I could feel the effects of those faster middle miles...PAIN CAVE. I mentally just focused on getting to the lamp post, then a sign until the end of the trail (and RAD yelling in my head....love you RAD). Then I knew I only had 1.6 miles to home.

My AP was 20 secs faster per mile than last week. Yikes...I'm not sure if that is good or bad???

Hammies are tight and feet are a bit sore. It's over! And in a few hours, I get to get up and do it again :)