Run with my Heart

Started with yoga this morning, need this back in my schedule so fridays are yoga days.  Then went to the OFC for spin class good workout 

P.M. small Hiit workout 

Met Julie C and Desi down at the riverwoods and ran up the path to just past the bridal vail parking lot.  We kept it pretty easy going up and then picked it up on the way down, I believe my MP miles were between 6:50-7:05 which is a little fast but it felt good and it's down the canyon.  Came home after and did 38 mins on the bike and a Hiit workout with my son.

40/20 3x

punch punch upper cut with 5lb

biceps curls to shoulder press 15lbs

burpees

side punch to side kicks

mountain climbers

bicycle

Ran with Marie and Jenn nice and easy, avg 7:59 did a couple strides at the end. 

HiiT 60/20 4x

Jump back to push up to row w/10lb to side plank dip

split lunge lump x4 to squat jump x2 w/12lb

25lb wt push

single leg ball hammy curl switching half way

V-sit ups

plank pike jumps

45 mina on the bike 

Met Rebecca, Desi, and Jenn at TV tennis court to do some downhill mile repeats seeing the 5k I,m doing is downhill.  Need to get that turnover going.  We did a 2 mile warmup and then started with the TV mile with my goal being to start with the first repeat easier and then get stronger.  I felt good and was able to do just what I wanted to do.  TV-6:09 felt good and relaxed, went half mile back and started this one is not as aided as the others finishing up hill 6:00, RC- half down half flat-5:48, next one we started at the RC start but turn right and went to timpview not as aided 6:05, then ran to the cars and I added on more and decided to do an 800 in 3:01.  Felt good and was proud that I was able to do my own thing and stay strong in the last miles.

1:06:52/7:25

HiiT new tuesday workout

45/15 4x

Bent over row to reverse fly with 10lb

Plank with baby on my back 1:30

side plank with 10 weight in extended hand 1:30 switching half way

3-way triceps 10lbs

Gobblet squat with 25lbs

Comp Burbee 

Met Rebecca and Desi for a nice recovery run, I was tired starting out but felt good once I warmed up avg pace 7:48

HiiT

warm up of mountain climbers, jumping jacks, burpees, lateral walk in squat position, scissors all for 1 min

50/10 x3

123 squat to rear lunge 15 lbs

squat plank push up

jack squats

side to side lunge chops with 8 lb

dead lift balance with 5 lb extended in front

table top dips

spin class phew!

met Rebecca at her house and we headed up the canyon, right off the bat my legs were toast and my plan was to do an 8 mile tempo at MP which is 7-7:15.  Well I decided that I'm going to try and just do tempo's at or around 6:45 and start with 4 and work up seeing my main goal this year is to break 3 hours at SG marathon.  I need 6:45 to feel easier.  We ran up the canyon and then did the tempo down, again my legs were toast from yesterdays workout but this is all in my plan I want to do these workouts on tired legs.  miles were 6:53, 6:45, 6:56, 7:04 my quad was cramping on the last mile and I really felt like I was at the end of a marathon pushed to the end. 

1:22:36/7:39

New thursday HiiT 50/10 3x

figure 8 with 15lbs

V up roll up

spider crawl advancing forward

scissor with a twist

Heavy weight pull up to push up 25lbs in each hand

superman 

45 mins of Yoga and biked for 30 mins

Met Rebecca at 5 and ran for 30 mins before getting Jen then we got on the canal and ran out and back, dropped Rebecca off and picked up Marie and did the Wills loop.  Legs still felt pretty tired but I did feel good and like I could keep going, just kept the pace pretty easy.

2:20:08/8:04

HiiT

same as last saturday with my son and another Jen 

Got up and ran by my lonesome, just easy 8:15 avg. 

Hiit same as last monday 4x through

biked for 30 mins 

Met Rebecca and Desi early and warmed up 2.5 with the plan of doing 3x2 miles, did this on our flat 5 mile tempo loop. 1st one was 6:35 and 6:35 me and Rebecca were together and saying how we felt good and wanted to keep going but Desi was to far to yell at and let her know so we stopped and regrouped.  We had also picked up 2 guys Toni and Bill, we ran a half mile back and decided to do the next one 3 miles- 6:27, 6:36, 6:55 the last mile is all slightly uphill and was tough to keep under 7 but I did and was happy with my tempo efforts:)  Then we cooled down 3.2 good run.

HiiT same as last Tuesday 

Early miles mostly myself and mostly easy 

Hiit with my mom same as last wed, lower body 

Some super hilly miles by myself in the dark.

8:22 avg pace was tired and didn't feel like pushing or just had no push in my legs

HiiT same as last Thursday 

Yoga and bike

This half was by far the hardest half i have ever done with about 75% of it being uphill lots and lots of up and not a lot of water stops.  But the weather was beautiful and the wind was not a huge factor only noticed it in a couple of places with a slight breeze most of the race.  But sunny and warm almost to warm.  I didn't register for this race because I am at my max for race registrations this year but wanted to go run a good long run with McKenzie and Aubrey.  Met them early and ran 5.3 to warm up at an 8:30 avg, got Ericka along the way.  I really didn't know what to expect but I am really trying to work on racing without the garmin, while I had it on I only had my overall time on and I made myself not look at the splits.  Just ran off feel and I felt really good.  Ran most of the race with Mac and thought we pushed each other well.  I am really excited about this race because it was so hard and I felt like I raced well.

splits-

1-7:09

2-7:19

3-6:52

4-7:40

5-7:20

6-7:13

7-7:30

8-6:52

9-7:28 hard hill on dirt at this point mac pulls ahead and I think I am done

10-7:30

11-6:42

12-6:57 really push this last up hill and take off feel tired but good

13-6:27 

.1-39 (6:16 pace)

Cooled down with Ericka almost 2 miles and a little with Julie and Melanie

Saturday HiiT with my son and Jenn 

Recovery Week 

Easy recovery run, my legs were tired from saturday.  Ran over to get the orem girls and then they ran me home. easy 8:25 avg pace actually went longer than I planned and wanted to go.

HiiT 60/20 x3 I was beat and was done at 3

Jump back to push up to row to side plank dips with 10lb

weight walk with 40lb bag of salt

weight push with 15lb in each hand

hammy ball curl

V-sit ups

plank pike jumps 

Downhill mile repeats, on tired legs.  6:00, 6:05, 6:08 decided to be done because I was slowing down when last time I sped up.

Did my lower body wed Hiit workout today so I could give my legs some good rest before sat. 5k that I want, no that I am going to PR in:) 

East run without watch, Hiit and spin

Got up and went out but the wind was so bad just came home and did some work.  Getting a massage later so excited it has been months. 30 mins in bike

Easy run with some of the girls at an 8 min avg. starting super easy and working into an sub 8 mm then some good yoga.

Had a blast running today.  Never thought, well kind of thought about it for a min last night, that I could do sub-19 but I stayed strong till the end and did it.  I was going to turn around this morning because the ride up was so bad, wind and snow and I was stuck behind plows going 20 miles an hour.  But I called Ericka and she said it wasn't that bad up there.  Got up there and warmed up 2.3 miles in the bitter freezing cold, was not dressed warm enough but who wants a bunch of bulky clothing on for a race.  Saw Kassi and chatted a bit and then and lined up.  The roads were pretty icy so I was questioning how fast I could really do this safely with the downhill and sharp turns, some places were really slick and some were not bad.

1-6:06

2-6:10

3-6:02

.1-35 (5:44) you finish with a 400 on the track that was slick with ice but I ran as hard as I could the clock said 18:43 and I was so shocked but I stopped my watch and it said 18:53 but either way I am really happy and excited about this, a huge PR for me and I haven't ran a 5k under 20 mins since college cross country.

Ran back up to our cars with Ericka and ran into Kassi again and chatted a bit more then I had to get home.

Later went to the rec and ran 8 more on the treadmill in 1:00:44/7:35 was tired but felt strong and was able to do a progression run starting at 8:30 working down to 6:30.

Got up and ran by myself, felt pretty good for racing and long run on saturday.  Avg pace 7:58

HiiT monday work out

Spin class did feel like burnt toast  

met Rebecca early at the TV tennis courts with the plan to run towards the canyon and tempo along the way.  going up we avg about 7:35-40 then we really started the tempo i would call it HMP going down.  5.2/6:42 avg 6:34, 6:41, 6:39, 6:45, 6:51, 6:34 for the last .2  felt decent but did get tired towards the end and kind of got tripped up in the last mile going past the riverwoods and all the little bridges in the dark so that slowed my last mile down.  Better than last time I did this though, then about a mile back to the cars.  I am planning on cutting my HiiT training down to 3 days a week so I can handle the higher milage and feel less tired on these tempo runs.

HiiT did Thursdays workout today 4 sets 

Easy run, was going to sleep in but was awake so I got up and ran then did the bike for 30 mins.  Planned easy day, although I would love to go out for a second run in the beautiful weather.

Ran from my house with Rebecca super hilly route went up to the Provo Temple and through upper rock canyon neighborhoods down quail valley drive and up 8th back home.

7:45 avg pace 

HiiT new workout 50/15 4x

Spider to burpee

side crunch to side plank

push away balance

butt lift on ball

push up x3 positions with a pike

3-way biceps with 12lbs

Easy by myself 8:20 avg pace

yoga 

Started with Rebecca and ran up to timp park and turned and did a MP tempo down to the finish of UVM.  Right off Rebecca was not feeling well and ended up just going home so I was on my own for the long haul.  started easy and worked into a good grove this ended up being 7- 7:09, 6:44, 6:43, 6:49, 7:04 (climb by the country club), 6:53, 6:57.  Felt pretty good, then I ran it all backwards which was hard cause it's all uphill but still managed to do a 7:45 pace then picked it up for the last 3 miles 7:15, 7:20, 7:20.

2:30/7:32

HiiT 45/20 4x

walking lunge with 12lb in each hand

walking side lunge with 12lb in each

punch to upper cut with 10 lb

cross over on knees

3-way biceps

butt lift on floor