Fuel It Right

AP 8:58

Out and back from home.  Couldn't really get in a rhythm today.  Everything felt weird.  My front hip area was hurting so my stride was off cuz I was overcompensating.  Don't think it's anything to worry about, but should probably get some good stretching in.  Lots of up hill today.  Made my way to Little Cottonwood Canyon and went about a mile up before turning around.  Today wore me out and I kept scraping my ankles with my shoes which caused some cursing along the way.  Glad that run is over and I can get on my bike in the sunshine tomorrow.  It better be sunny!

Started a 7 day plank challenge today.  My whole body is sore from this week. 

AM- Pretty tired this morning.  Made it through 2 rounds of hiit, total 16 minutes + planks.  Ran 20 minutes after.  Emigration or spin later.

PM- Decided to ride from home.  Wasatch to Millcreek Canyon.  Made it up a couple miles and then the road turned to a sheet of ice all the way across so I turned around(I was about ready to turn any ways).

I was sooo hungry when I got home from my ride. I grabbed some chips to curb my hunger and ended up finishing the bag.  oops!!! Then I finished a box of Girl Scout cookies to make it even worse.  Not such a good day food wise.  I did eat all my pre-prepared good food though so it wasn't a total wash but not great. I have too many treats laying around right now. Tomorrow is another day.

AP 7:53 55:16

I was planning on going to the track.  It was pretty warm but the wind was ridiculous so another TM run. 1 mile warm up. 3x1600 @ 7:08 w/ 800 between. After last 1600 I did a 400 rest then 800 @ 7:03.  10/50 for a total of 5 minutes of plank work after.

My knees are sore today.  Probably from my ride yesterday. 

My knees are super sore today.  After thinking about it more, I think it is from the squats I did on Tuesday.  I've never done them this way and my form must have been off.  You always remember how important form is when you do something stupid.  That is the only thing I did really different any ways.

PM- No hiit, no running, got on the spin bike to see how my knees felt spinning.  Debated, spun for about 10 min, got off bike, left class, debated more, decided to go back and do an easy ride. Did a few hills with the class then just rode my own ride.  We'll see how my knees feel in the morning.

My knees feel so much better today! So glad. They are still a little sore so I'm gonna take the day off and do a long run tomorrow.

5k AP 6:55(aided)  9.9 AP 9:10

Went and ran the 5k course of the race I'm doing on the 23rd. It's a down hill course and I wanted to see where I was at.  Parked at the finish and ran the course backward plus a couple. Started the tempo @ about 6.4 miles.

7:03, 6:52, 6:49, :39(total 21:24).

I'm happy with that. It was hard but I didn't really make myself that uncomfortable.  It's kinda scary to go there.  Should be interesting to see what happens in a couple weeks.  Finished with loop around the block. 

AP 8:15

My sun went away :0(  Ran in knee length tights and short sleeves though, so it wasn't horrible. No wind, so that was nice.  Easy miles from home.  Found a route that isn't nearly as hilly as the one I have been doing.  Killer of a hill to finish but pushed up it.  Felt pretty good. 

Josse worked on my legs on Saturday.  Knees feel pretty close to 100% 

Hiit afterwards.  

AP 8:20 Emigration 39:15

I thought I was going faster than that up Emigration.  I just wanted to see where I was at though.  A few laps around SHP after my ride.  Legs a bit tired.  Not really used to that long of a ride with a run after.  A bit windy up the canyon but not bad.  Beautiful day out! 

Just wake up and go!! I didn't wake up early enough to get out this morning and it was a struggle to get out the door after work. Ate way too many nuts and decided that taking the day off was a good idea.  Then someone knocked at the door(bible discussion group) and for some reason it gave me second wind so I got out the door.

Boy oh boy. This was not the funnest. My peanut baby in the belly didn't help and I started my 800's too fast.  Finished 5x800 with 400 rests and 3x very sloppy 400's.  Live and learn.

3:28, 3:30, 3:30, 3:36, 3:37, 1:34, 1:39, 1:46

Not the most consistent. I'm too used to the TM :0( 

AM- Hiit 10/30 for 12 min + plank/ab bonus 7 min. Tired but felt good.

Morning Hiit.  Made up my own. I was dragging but I got my sweat on. 3 miles on TM after.  It was so nice out, I was crazy not to go outside!

AP 8:29

Met Josse and the girls at the Shamrock Half.  I wasn't registered but thought it would be a fun run to get some miles in.  The plan was to run easy for the first part then pick it up to MP for the last 5 miles.  This course is not easy.  The first 10 miles is uphill with the last 3 mostly down with a few ups.  Time went by pretty fast especially breaking it up into 8 slower, 5 faster.

splits for 5 mile tempo  8:15, 8:22, 7:47, 7:59, 7:18(39:41)   AP 7:56

AP 8:33

Felt like I needed a good ab workout today.  Did a rep workout w/ 3x 1 minute of HR exercises mixed in to keep the HR up. 7x 20 rep exercises.  Felt good.  Followed it with 7 miles on the TM.  Yoga tonight.

I asked Josse what she was doing today and copied her. Mile repeats.  I have a great hill by my house that is similar grade to what will be in the race on Saturday so decided to use that for my repeats.  I didn't know if I should do 3 or 4 so just went off of feel.  The last one was super tough so decided 3 was good. Jogged home.  Who knew I'd end up finding a good use for this hill.

6:44, 6:38, 6:37

My legs were dead when I got home, but after resting for about 20 minutes they felt like they could handle a hiit workout.  The focus was legs today, but got in some good full body moves... Backward Lunge + Bar Stool Step Up + Kick Back= Totally Legit!! 18 minutes total time.

Spin. Simulation of the Suncrest ride.  Holy Hills.  Felt good to climb.  Did an arm workout before.  I have improved on my spider push ups slightly.

Woke up to get a track workout before school got in session.  Heard the wind, looked out the window and said nuh uh, then went back to bed... TM 6x400 @ between 6:30-6:40 pace, 2x200 @ 6:20 pace. I think. Can't remember now for sure.

Did the good old ab ripper x routine.  Saw how much stronger I  really am than I used to be. Feels good! 

 6:46, 6:34, 6:26, :36(6:09 pace)

Woke up to a blanket of snow but was still excited to go run today.  I ran this course a couple weeks ago so I knew what I was capable of and knew where the little ups were. Driving conditions were slippery so I was a little scared about running on the snow and slush. Made several calls to Josse flip flopping start plans.  We both made it finally and did a few miles to warm up.  Took a gel and water about 15-20 min before the start and we were off.  I took all the corners pretty easy so I didn't slip out and I just tried to keep a steady effort the whole time.  It was a decent effort and I felt pretty strong the whole time except for a bit of a side ache towards the end.  Down hill 5k's are super fun and I'll take a PR even if it is aided :0) I've never placed that well in a race so that's kinda fun too.

AP for the rest of the run was 8:23 about.  Ran the course + a little back to our cars with Josse.  She had to take off so I finished off with a few up and down Emigration.  The day turned out to be pretty decent with no wind and the sun came out for a bit.  So glad we did this today.  Had so much fun!

Lite hiit workout and a few easy miles to shake the legs out a bit.

AP 8:23

Got out mid morning.  Did my new route North.  I'm really liking this route.  Enough ups and downs but doesn't over due it.  Hiit afterwards.

Gym day.  Bike followed by run. Super special.

Did the hilly route from home.  Pushed on the way up more than I usually do. Sped up progressively on the down hill.  Felt tired but still strong.  Legs tired but tried a true Tabata style workout.  Um, I made it through 3ish rounds, kinda four.  This is no joke of a workout and I was just to tired to complete the 8 rounds I was planning on.  I will do it tomorrow with fresher legs.  I'm a little scared.

Alright. Round 2 of the dreaded Tabata workout.  Warmed up 1 mile on the TM and got right into the 5/20 Tabata.  17 minutes total(I should have finished out with 20, something went screwy but it was ok). It was still pure pain but it was good get out of my comfort zone.  It doesn't sound tough but 20 sec of REAL all out effort and just enough time to move to the next exercise is SUPER tough.  Good stuff. Finished with 3 more on the TM and felt surprisingly good.

Nice, easy recovery ride. Emigration.  Went with a friend that I knew was slower than me so I wouldn't feel the need to go hard.  Started pretty early so it was a bit chilly on the way up, but perfect on the way down.  Felt so good to get out today.  Went to Ruth's for the first time after.  Pretty delicious.