I Can Do Hard Things

Flew home from Oakland today.  700 N-100E-300N-32 degrees and sunny

TT:  42:49

AP:  10:04

HR:  144

Weights

Ran with Brittanie - Pam's route - 21 degrees

TT:  56:13

AP:  9:23

HR: 163

Discovery Park - Evergreen Park - 25 degrees and sunny

TT:  1:01:29

AP:  9:28 (4x1200 - 5:52-7:50/5:48-7:45/5:42-7:36/5:43-7:39)-.25RI

HR:  162

Swim:  30:56 - 1350 yards - HR:  120

PM:  TBT Class

Super icy outside - it must be bad if I'm choosing to run on the TM :)

TT:  1:37//AP:9:42//HR:  150---hamstring pulling-post run lift

2 mile wu @ 10:10 (5.9)
2 mile @ 9:31 (6.3)
1 mile @ 10:10 (5.9)
2 mile @ 9:20 (9:22-6.4//9:13-6.5)
1 mile@ 10:10 (5.9)
1.5 mile @ 8.57 (6.7)
.5 mile walk

Work was crazy stressful and I didn't sleep at all.  Ran after work.  It was cold, but the sun was shining-30 degrees.

TT:  41:53

AP:  10:36

HR:  142
TBT Class

700 N-100 E-300 N - 18 degrees

TT:  1:07

AP:  10:34

HR:  146

PM :  Swim

Pam's route-21 degrees

1:06:19

10:59

145

lift in the evening 

1 mile wu@6.3
2 mile@6.3-6.4
1 mile
2 mile@6.4-6.5
.5
.5 mile@8:06

HR:  148

Out/back in MCT-lots of snow-27 degrees

TT:  1:11:33

AP:  10:16

HR:  151

Lift post run

Pam's route with Heather-34 degrees-very icy

TT:  1:19:34

AP:  11:10

HR:  153

Burn bootcamp

Up/down N County after work-27 degrees and SUNNY 

TT:  1:04:22

AP:  9:11 (tempo miles in way down-9:18, 8:39, 8:18, 7:47)

HR:  154

Post run swim-long course

1100 yards

HR: 119

Run/walk in home TM-another snowy day.  My hip has been hurting since my snowy Monday run.  I need to stop running in the snow/ice.

Felt tired today.  Pilates day

Discovery Park - Melissa's street - 27 degrees-no snow

TT:  51:09

AP:  10:39

HR:  142

Ran with Run Squad - 27 degrees cloudy-no snow

TT:  1:36

AP:  9:37 (we walked part of a mile, but the rest were in the low 9:00's)

HR:  166

I actually felt very strong despite the faster pace.  Hip still achy...too much sitting.

Lift post run

700 N-100 E-300 N-32 degrees

TT:  45:49

AP:  10:51

HR:  135

TBT Class

Pumpkin truck loop-34 degrees

TT:  38:19

AP:  10:15

HR: 141

TBT Class

Discovery to Evergreen - 36 degrees

TT:  1:04:41

AP:  9:46 -6x800 (3:49, 3:49, 3:45, 3:42, 3:42, 3:46)-RI .25.  Legs felt like trash after lifting heavy last night.

HR:  158

Swimming with Shelby

ozone injection in the hip

Out/back out of new entrance-34 degrees

TT:  30:21

AP:  11:00 

HR:  140

Run down Suncrest with the group - 28 degrees

TT:  1:12:45 - soooo manu walk breaks!!

AP:  9:22

HR:  151

Long course swim:  1250 yd - 34:16 HR:124 - I did an out/back onm the long course.  I had to stop half way through for a second to catch my breath

Left on the MCT - 27 degrees - I start working with Coach Mel on Feb 1.  I'm nervous.

TT:  1:14:08

AP:  10:34

HR:  146

Swim - 1850 yds - 36 minutes - HR 117 - longest swim yet

PM:  TBT Class

Drinking foutnain sprints - 28 degrees - dark - Ozone injection

TBT Class

TT:  58:08

AP:  9:43

HR:  155

Pam's route - 28 degrees

TT:  1:07

AP:  11:18

HR:  136

Swim:  1850 yds - 36 minutes

In/out new entrance - 46 degrees

Post run lift

Ran with Heather's group - 36 degrees - MCT.  They went out a bit fast for me, but felt strong on the tempo's.  

TT:

1. Warm up

   2.00 mi @ 09:41-11:04 min/mi (9:19, 9:21)

2. Active

   2.00 mi @ 08:37-10:20 min/mi (8:46, 8:44)

3. Recovery

   2.00 mi @ 10:20-11:55 min/mi (10:46, 9:37)

4. Active

   2.00 mi @ 08:37-10:20 min/mi (8:40, 8:36)

5. Cool Down

   2.00 mi @ 10:20-11:55 min/mi (10:19, 9:54)

Post run lift

Discovery Park - Evergreen Park - 43 degrees and light.  These felt fine, but the last one I just zoned out and probably could've gone faster.  Oh well.

TT:  59:25

AP:  9:48

HR:  156

1. Warm up

   10 min @ 09:41-12:55 min/mi (10:16)

2. Repeat 4 times

   1. Hard

      3 min @ 07:23-09:07 min/mi (7:57, 7:54, 7:43, 7:50)

   2. Easy

      5 min @ 11:04-12:55 min/mi

3. Cool Down

   10 min @ 09:41-11:04 min/mi (10:19)

TBT Class

Pumpkin truck loop - 37 degrees - run/walk - massage

TT:  42:46

AP:  11:30

HR:  136

TBT Clas

No County - MCT - Manilla Pond - 37 degrees SNOWING

TT:  52:57

AP:  9:30

4x400+1 mile (goal 7:23-8:09//9:07-9:41) (actual 7:53, 8:03, 7:44, 7:37//7:47)

HR:  158

It was snowing so hard and the road/trail was SO slushy.  Plus it was windy on the canal.  I should've run on the TM.  Very discouraging.  Legs heavy from TBT yesterday.  Not sleeping very well.  Maybe too much exercise.

SWIM: - new watch was set in meters, not yards

48:31-1850 METERS-130HR

Arms are so sore

Pumpkin truck loop-34 degrees

TT:  40:05

AP:  10:38

HR:  137

Run with Coach Mel and all the influencers.  27 degrees on the MCT.  I didn't sleep a wink the night before....too nervous.  But I ran WAY better than I expected.  Super happy.  It was finally nice to have a deposit into the running bank account!

1. Warm up

   2.00 mi @ 11:04-11:55 min/mi (9:29, 9:20)

2. Active

   2.00 mi @ 08:09-09:07 min/mi (8:31, 8:30)

3. Recovery

   3.00 mi @ 09:07-10:20 min/mi (10:15, 10:08, 9:15)

4. Active

   2.00 mi @ 08:09-09:07 min/mi (8:50, 8:14)

5. Cool Down

   2.00 mi @ 10:20-11:55 min/mi (9:53, 9:08)
6.  
7.  
8. Swim - long course - 1050 yars-30:50 HR:  123

Discovery Park to Evergreen Park-23 degrees

TT:  59:21

AP:  9:35

HR:  151

Warm up 15 minutes @ 9:41-12:55 (9:58)

2x10 minutes @ 8:09-8:37 (8:22//8:08)

7 minutes rest

10 minutes cooldown 

Felt very strong!!

PM:  TBT class

Pam's route - 28 degrees

TT:  57:06

AP:  11:30

HR:  133

PM:  TBT Class

Discovery Park - Melissa's house - 34 degrees - sunny

TT:  52:33

AP:  9:39

1. Warm up

   1.00 mi @ 10:20-12:55 min/mi (10:09)

2. Repeat 6 times

   1. Hard

      0.25 mi @ 08:37-09:41 min/mi (2:01/8:08, 2:01/8:08, 1:56/7:48, 2:03/8:16, 1:55/7:43, 1:55/7:41)

   2. Easy

      0.25 mi @ 10:20-14:05 min/mi

3. Cool Down

   1.00 mi @ 09:41-11:55 min/mi (10:19)

HR:  150

Swim - 1875 - 44:57 - HR:  115 - paddles/buoy only

Out/back new entrance - 30 degrees

TT:  33:13

AP:  11:03

HR:  131

Run with the Run Squad - mostly with Heather Smith.  I did this run WAY to fast in effort to try to keep up with her.  My hamstring and hip are totally hurting.  Grrr.....I should know better.  Run through Alpine/Highland.  27 degrees and sunny.  Post run short lift.  SO hammered.

TT:  1:53:43

AP:  9:06

HR:  160

1. 1. 2.00 mi @ 09:41-11:04 min/mi (9:58, 9:42)

   2. 2.00 mi @ 09:41-10:20 min/mi (9:24, 9:06)

   3. 2.00 mi @ 09:07-09:41 min/mi (9:13, 9:35 - HILLS)

   4. 2.00 mi @ 08:37-09:07 min/mi (8:31, 8:24)

2. Active

   2.00 mi @ 08:09-08:37 min/mi (8:01, 8:03)

3. Cool Down

   2.00 mi @ 09:41-11:04 min/mi (9:34, 9:26)

Cut back week.  My hamstring and hip have been hurting like crazy since my run on Saturday.  I went WAY too fast and am now paying the price.  I should know better.

Swim - 2000 yds

58:40

HR:  120

In/out new entrance - 37 degrees and rain

TT:  32:47

AP:  11:52

HR:  130

PM:  lift legs at home

Discovery Park - Melissa's street - 43 degrees

TT:  45:03

AP:  9:49

HR:  152

Swim - 1075 yds - 30:45. HR:126

1. Warm up

   10 min @ 09:41-11:04 min/mi
   Zone 1-Zone 2

2. Repeat 10 times

   1. Hard

      30 sec @ 06:44-07:23 min/mi (7:41, 7:16, 7:48, 7:38, 7:27, 7:18, 7:21, 7:25, 7:26, 7:21)
      Zone 5b-Zone 5c

   2. Easy

      2 min @ 09:07-10:20 min/mi
      Zone 1-Zone 2

3. Cool Down

   10 min @ 09:41-11:04 min/mi

Out/back on MCT - 28 degrees sunny.  I've been in panic mode all week about my hip and hamstring.  Last Saturday totally destroyed me.  I've gotten 2 prolozone injections.  I told myself to start extremly slow and if I needed to cut it short, I would.  I felt fine during the warm up.  I could feel my hamstring/hip just a bit.  But it felt more like I was just out of shape.  Feeling a bit more hopeful.  LOTS and LOTS of stretching post run.

TT:  1:42:30

AP:  9:40

HR:  157

1. Warm up

   5.00 mi @ 09:41-11:04 min/mi (10:33, 10:32, 10:23, 10:05, 10:04)

2. Ramp up in 4 steps

   1. 1.00 mi @ 08:37-09:41 min/mi (9:18)

   2. 1.00 mi @ 08:09-09:07 min/mi (8:46)

   3. 1.00 mi @ 08:09-08:37 min/mi (8:30)

   4. 1.00 mi @ 07:45-07:45 min/mi (7:50)

3. Cool Down

   1.00 mi @ 09:41-11:04 min/mi (10:20)

Discovery to Evergreen with a rewind on the recovery.  41 degrees!!!!  I hardly slept last night due to my anxiety/frustration over running/should I just call it.  I decided to try this morning and see how the hip and hamstring felt.  This was a hard workout, but I did hit the paces - level 10 effort though??? 
 

Post run lift.  I need to be lifting 3 days/week.  Hopefully this will solve some of my problems.

TT:  1:07:57

AP:  9:18

HR:  162

1. Warm up

   1.50 mi @ 09:41-11:04 min/mi (9:48)

2. Active

   2.00 mi @ 07:23-08:37 min/mi (8:07, 7:59--AP 8:03)

3. Recovery

   0.50 mi @ 10:20-11:55 min/mi

4. Active

   2.00 mi @ 07:23-08:37 min/mi (7:54, 8:04--AP7:59)

5. Cool Down

   1.00 mi @ 09:41-11:04 min/mi (11:38)
    

Run with Brittanie - pumpkin truck loop with Manilla Pond add on - 30 degrees

TT:  43:45

AP:  10:24

HR:  145

PM:  swim - 1000yds 32:27 HR: 116 - long course

Shoulder kinda bugging

Massage

American Heritage Track - 28 degree with a little wind

TBT class before workout - in hopes to get everything firing before workout.  Aerobic-wise, these felt good.  I could have gone faster (I already went too fast).  Hip was OK, but feels great post run???

TT:  57:45

AP:  9:39

HR:  152

1. Warm up

   1.50 mi @ 11:04-11:55 min/mi (10:15)

2. Repeat 2 times

   1. Hard

      0.25 mi @ 07:45-08:09 min/mi (1:47-7:11, 1:46-7:08)

   2. Easy

      0.25 mi @ 09:07-10:20 min/mi
      Zone 1-Zone 2

3. Repeat 1 times

   1. Hard

      0.50 mi @ 08:09-09:07 min/mi (3:44-7:29)

   2. Easy

      0.50 mi @ 10:20-12:55 min/mi

4. Repeat 2 times

   1. Hard

      0.25 mi @ 07:45-08:09 min/mi (1:46-7:06, 1:41-6:47)

   2. Easy

      0.25 mi @ 09:07-10:20 min/mi

5. Cool Down

   1.50 mi @ 10:20-12:55 min/mi (10:28)

In/out new entrance - 50 degrees

TT:  31:03

AP:  11:13

HR:  129

Short lift before run

AF Canyon -  3 miles before the group arrived (out back on N County).  8 miles down canyon.  2 miles out/back on N County).

50 degrees.  A huge winter storm was blowing in.  Very warm, but extremly windy.  I felt good and really tried to keep within the paces.  Not sore at all post canyon.

TT:  2:01:15

AP:  9:21

HR:  150

1. Warm up

   3.00 mi @ 09:41-11:55 min/mi (10:09, 9:41, 9:41-AP: 9:51)

2. Active

   7.00 mi @ 08:37-09:41 min/mi (8:59, 8:53, 8:58, 8:51, 8:56, 8:46, 9:10-AP:8:56)

3. Warm up

   3.00 mi @ 09:41-11:55 min/mi (9:44, 9:45)

Lift before run. 25 degrees - 5:37 am - Discovery Park to Evergreen.  SO hard to run in the dark :(

TT: 1:10

AP:  9:31

HR: 155

1. Warm up

   1.00 mi @ 09:41-11:04 min/mi (10:99(

2. Active

   2.00 mi @ 08:09-09:07 min/mi (8:21, 8:06-AP:  8:13)

3. Recovery

   1.00 mi @ 10:20-11:55 min/mi (11:00)

4. Repeat 6 times

   1. Hard

      0.25 mi @ 07:23-08:37 min/mi (1:52, 1:47, 1:48, 1:49, 1:49, 1:45

   2. Easy

      0.12 mi @ 10:20-12:55 min/mi

5. Cool Down

   1.00 mi @ 09:41-11:04 min/mi (10:36)

Pumpkin truck loop - 30 degrees

TT:  42:14

AP:  11:21

HR:  131

PM Swim

1000 yds - 29:36 HR:  123

Lift at home pre run

Drove to MCT - 39 degrees SUNNY!!!  I've been stressing about these 10x400's.  Decided to take the first 5 with consistent splits.  Then have negative splits for the last 5.  It worked great until #10.  I wasn't even looking at my watch.  Oh well.  Legs/hip are definitely tired, but nothing major.

TT:  57:13

AP:  9:32

HR:  156

1. Warm up

   15 min @ 09:41-11:04 min/mi (9:54)

2. Repeat 10 times

   1. Hard

      400 m @ 06:44-07:23 min/mi (1:49, 1:48, 1:48, 1:48, 1:46, 1:43, 1:43, 1:42, 1:39, 1:41)

   2. Easy

      1 min @ 17:14-22:09 min/mi
      Zone 1

3. Cool Down

   10 min @ 09:41-11:04 min/mi (10:02)

In/out new entrance-30 degrees.  Slept terrible.

TT:  31:41

AP:  11:24

HR:  130

Ran with the Run Squad.  4 miles before the group.  Hilly course through Alpine.  25 degrees.  Slept horrible last night as the dog was up ALL night.  Super stressed about this run.

30 minute lift before run.

TT:  2:12:33

AP:  9:28

HR:  156

1. Warm up

   7.00 mi @ 09:41-11:04 min/mi (10:27, 10:09, 10:03, 10:28, 9:48, 9:31, 9:14-AP: 9:57)

2. Ramp up in 5 steps

   1. 1.00 mi @ 09:41-10:20 min/mi (8:59)

   2. 1.00 mi @ 09:07-09:41 min/mi (8:37)

   3. 1.00 mi @ 08:37-09:07 min/mi (8:34)

   4. 1.00 mi @ 08:09-08:37 min/mi (8:20) 

   5. 1.00 mi @ 07:45-08:37 min/mi (8:03)

3. Cool Down

   2.00 mi @ 09:41-11:04 min/mi (10:27, 9:50-AP10:06)

MCT loop - 43 degrees!!!  First set=consistent (these felt hard).  Second set=negative split (down grinder, but was able to maintain speed through the finish).

PM:  TBT Class

TT:  1:16:02

AP:  9:05

HR:  161

Pumpkin truck loop with Manilla Pond add-on - 36 degrees DARK

TT:  49:25

AP:  11:45

HR:  128

PM:  Swim - long course

1500 yds - 46:36 - 124

Drove to MCT - 37 degrees storm blowing in.  Slept terrible

TT:  1:07:03

AP:  9:35

HR:  151

Out/back new entrance - 37 degrees

TT:  31:47

AP:  11:32

HR:  126

MCT with Mel and Michelle and crew.  39 degrees and sunny.  20 minute lift nefore run.  I felt super great on this run.  I wish I would have paid closer attention to my paces.  I think I could've run faster, but I still had a little left in the tank.  Good chats with Coach Mel.  Really good run.

TT:  2:17:11

AP:  9:09

HR:  162

1. Warm up

   3.00 mi @ 09:41-11:04 min/mi (9:18, 9:08, 9:05)

2. Ramp up in 4 steps

   1. 3.00 mi @ 09:07-10:20 min/mi (9:11, 9:26, 9:09)

   2. 3.00 mi @ 08:37-09:41 min/mi (9:09, 9:12, 9:03)

   3. 3.00 mi @ 08:09-09:07 min/mi (8:50, 8:54, 8:51)

   4. 1.00 mi @ 07:45-08:09 min/mi (8:10)

3. Cool Down

   2.00 mi @ 09:41-11:04 min/mi (10:00, 9:42)

PM:  TBT Class

In/out new entrance - 36 degrees

TT:  34:21

AP:  11:20

HR:  137

MCT with Michelle - 37 degrees - hip felt ok.  Still very tight/stiff/achy.  Felisha massage on hip.

TT:  1:39:23

AP:  9:50

HR:  153

TBT Class

30 minute lift-48 degrees - 700 N-100 E-300 N.  These felt ok.  I'm feeling very depressed about my hip.  I didn't read the workout right.  I thought I only had 6 sets.  Totally messed up.

TT:  43:22

AP:  9:26

HR:  155

1. Warm up

   1.50 mi @ 09:41-11:04 min/mi (10:02)

2. Repeat 8 times

   1. Hard

      201 m @ 08:09-09:07 min/mi (7:42, 7:28, 7:39, 7:23, 7:39, 7:29, 7:23, 8:27)

   2. Easy

      201 m @ 10:20-12:55 min/mi

3. Cool Down

   1.00 mi @ 09:41-11:55 min/mi (9:32)

TBT Class-36 degrees (ran between the snow storms).  Drove to MCT.  This is the best that I've felt in awhile.  Hip felt great...probably because my glutes were firing from hip thrusts at TBT.

TT:  1:07:39

AP:  9:33

HR:  155

1. Warm up

   1.00 mi @ 09:41-11:04 min/mi (10:01)

2. Repeat 2 times

   1. Hard

      1.00 mi @ 08:09-09:07 min/mi. (8:13, 7:51)

   2. Easy

      0.50 mi @ 09:41-11:55 min/mi

3. Repeat 6 times

   1. Step

      30 sec @ 06:44-07:23 min/mi (7:04, 6:47, 6:40, 6:18, 6:26, 6:18)

   2. Easy

      1 min @ 11:55-12:55 min/mi

4. Cool Down

   1.00 mi @ 09:41-11:04 min/mi (10:19, 10:03)

700 N - 100 E - 300 N - 37 degrees snow

TT:  48:52

AP:  11:30

HR:  130

MCT with Michelle - 34 degrees - glute activation before run.  Hip felt great!

PM:  TBT Class

TT:  1:42:12

AP:  9:17

HR:  160

1. Warm up

   2.00 mi @ 11:04-11:55 min/mi (10:25, 9:57-AP:10:11)

2. Active

   2.00 mi @ 08:09-09:07 min/mi (8:42, 8:36-AP: 8:39)

3. Recovery

   3.00 mi @ 09:07-10:20 min/mi (9:49, 9:37, 9:28-AP: 9:38)

4. Active

   2.00 mi @ 08:09-09:07 min/mi (8:10, 7:56-AP: 8:03)

5. Cool Down

   2.00 mi @ 10:20-11:55 min/mi (10:09, 9:19 - AP:  9:44)

In/out new entrance - 46 degrees

TT:  31:27

AP:  11:27

HR:  130

Drove to MCT - 48 degress slight wind/rain - short lift pre run

TT:  1:01:57

AP:  9:21

HR:  156

1. Warm up

   15 min @ 09:41-11:04 min/mi (9:46)

2. Repeat 6 times

   1. Hard

      2 min @ 07:45-08:09 min/mi (7:53, 7:47, 7:44, 7:40, 7:29, 7:16)

   2. Easy

      2 min @ 09:07-10:20 min/mi

3. Cool Down

   10 min @ 09:41-11:04 min/mi ((9:51, 9:44)

Drove to MCT - 34 and snowy/rain.  Lots of puddles on the trail.  Glute activation before run.  SOOOO tired - didn't sleep at all.

TT:  1:05:42

AP:  9:23

HR:  159

PM:  TBT Class

1. Warm up

   1.00 mi @ 09:41-11:04 min/mi (10:05)

2. Repeat 2 times

   1. Hard

      1.50 mi @ 08:09-09:07 min/mi (8:15, 8:04)

   2. Easy

      0.50 mi @ 09:41-11:55 min/mi
      Zone 1-Zone 2

3. Repeat 6 times

   1. Step

      30 sec @ 06:44-07:23 min/mi (7:12, 6:51, 6:54, 6:52, 6:28, 6:48)

   2. Easy

      1 min @ 11:55-12:55 min/mi

4. Cool Down

   1.00 mi @ 09:41-11:04 min/mi (10:19)

No County - Canal Blvd - Manilla Pond - 36 degrees

TT:  57:08

AP:  11:23

HR:  131

PM Swim: Short/short course

2000 yds - 44:54 - HR:  114

Out/back on MCT - 36 degrees.  It was hard to keep these at race pace.  Felt very easy.  Hip felt GREAT!  Glute activation before run.

TT:  1:09:19

AP:  9:54

HR:  150

1. Warm up

   2.00 mi @ 10:20-12:55 min/mi (10:45, 10:18-AP: 10:31)

2. Repeat 6 times

   1. Hard

      0.25 mi @ 08:37-09:41 min/mi (2:05-8:21, 2:05-8:21, 2:04-8:17, 2:00-8:04, 1:59-7:57, 1:57-7:49)

   2. Easy

      0.25 mi @ 10:20-14:05 min/mi

3. Cool Down

   2.00 mi @ 09:41-11:55 min/mi (10:03, 9:51-AP:  9:57)

TBT before run

Pumpkin truck loop with Manilla Pond add on.  48 degrees

TT:  46:58

AP:  11:10

HR:  131

N County to ever flowing drinking fountain - down 100 E - 300 N.  37 degrees (little wind, but the rain/snow held off). Heather B. joined me for the last 2 mile race pace.  I felt a little stiff the first few miles.

TT:  1:49:24

AP:  9:07

HR:  160

1. Ramp up in 4 steps

   1. 2.00 mi @ 09:41-10:20 min/mi (10:21, 9:52 - AP:  10:07)

   2. 2.00 mi @ 09:07-09:41 min/mi (9:26, 9:23 - AP:  9:24)

   3. 2.00 mi @ 08:37-09:07 min/mi (9:00, 8:34 - AP:  8:47)

   4. 2.00 mi @ 08:09-08:37 min/mi (8:15, 8:11 - AP:  8:13)

2. Active

   2.00 mi @ 07:23-08:37 min/mi (7:43, 7:35 - AP:  7:39)

3. Cool Down

   2.00 mi @ 09:41-11:04 min/mi (10: 38, 10:08 - AP:  10:29)

TBT class

Out/back on MCT with Heather - 30 degrees and SUNNY!!!  This felt very easy.

TT:  1:05:47

AP:  9:24

HR:  161

1. Warm up

   2.50 mi @ 09:41-12:55 min/mi (10:39, 9:57, 9:33-AP: 10:09)

2. Active

   3.00 mi @ 08:09-09:07 min/mi (8:15, 8:02, 7:45-AP:  8:01)

3. Cool Down

   1.50 mi @ 09:41-12:55 min/mi (11:22, 9:56)

Discovery Park - Melissa's street - 30  degrees

TT: 57:04

AP: 11:24

HR: 133

Swim - 2000 yds - short on the long course

TT:  44:04

HR:  122

TBT Class

Drove to MCT - 46 degrees - this workout kicked my trash.  My legs were so heavy, heart was going to explode and I felt like puking.  Jokes on me.  Felt sick the rest of the day.

TT:  1:06

AP:  9:32

HR:  158

1. Warm up

   2.00 mi @ 09:41-11:04 min/mi (10:10, 9:41)

2. Repeat 4 times

   1. Hard

      1.00 km @ 06:44-07:23 min/mi (7:22, 7:17, 7:13, 7:16)

   2. Easy

      0.25 mi @ 09:07-10:20 min/mi (HAD TO WALK THESE)

3. Cool Down

   1.00 mi @ 09:41-11:04 min/mi (10:10)

TBT Class

Discovery Park to Melissa's street - 50 degrees with Brittanie

TT:  53:46

AP:  10:43

HR:  145

0-5 miles:  Discovery Park to Melissa's street solo - 50 degrees

6-13 miles:  MCT-Grinder Loop with Karen and Michelle

TT:  2:15

AP:  10:20

HR:  149

The end of another 3 hard weeks.  Legs are feeling VERY trashed and I'm tired.  I got my biked all tuned up and hope to get out next week!

Regular short course - 2000 yds

TT: 54:18

HR:  118

Pumpkin truck/manilla pond route - 46 degrees

TT:  46:58

AP: 11:10

HR:  137

PM:  2000 yds

HR:  113

TT:  44:00

15 minute pre run lift

MCT loop - 45 degrees - ITB is starting to bug

TT:  1:24:04

AP:  10:18

HR:  151

PM:  Lift at home

35 minute lift at home

ITB bugging - which is weird because I've hardly run on it all week.  Feeling very discouraged.

In St George - 55 degrees

3 minute tempo efforts

TT:  52:48

AP:  9:36

HR:  152

30 minute lift prerun

Mel gave me another cut back week.  ITB & hamstring still bugging.  30 second hill sprints with Heather.  Wore ITB strap.  I think it helped. Got scraping and acupunture done at work.  Super stressed about it.

TT:  56:02

AP:  10:12

HR:  157

PM:  Bike

16.17 miles

TT:  1:07

AP:  14.4

HR:  133

PM:  TBT class

In/out new entrance - 54 degrees - still stressing about ITB.  Make appointment with Mark Peterson but can't get in till next week.

TT:  31:30

AP:  11:27

HR:  133

Discovery Park to Evergreen Park 61 degrees

TBT before run

200 hard - 200 floats - probably did these too fast.  I got a massage from Felisha and my hammie/ITB is feeling better.

TT:  57:54

AP:  9:38

HR:  152

MCT Loop - 52 degrees

TT:  53:16

AP:  10:52

HR:  137

Ran with Michelle.  We drove to the Grinder bathrom and ran south on the MCT.  45 degrees.  Felt a little nervous about ITB/hamstring, but everything felt great.  Had troubles with the jacket tied around my waist though.

TT:  1:31:46

AP:  9:10

HR:  159

1. Warm up

   2.00 mi @ 09:41-10:20 min/mi (9:50, 9:18 - AP:  9:34)

2. Active

   2.00 mi @ 08:09-09:41 min/mi (8:12, 8:03 - AP:  8:08)

3. Recovery

   2.00 mi @ 10:20-11:55 min/mi (11:04, 9:44 - AP:  10:25)

4. Active

   2.00 mi @ 08:09-09:41 min/mi (7:49, 7:41 - AP:  7:45)

5. Cool Down

   2.00 mi @ 10:20-11:55 min/mi (10:25, 9:36 - 10:01)