Workouts this Week: March 9-15

Monday: Bike ride

I did a 30 minute bike ride. The weather was pretty and it's supposed to be gross the rest of the week. 

Tuesday: track work

I did track workout solo. I decided on 3x1200 + a 400. The workout is on an old 10k plan I have. 

Mile warmup. 5:35, 5:37, 5:35 (about 7:16 pace, the track might be long), and then a 1:39 400. It's really not the fastest, but I haven't been doing speed. I can get back in shape and get those numbers faster. (DON'T BE TOO HARD ON YOURSELF) 

Wednesday: 4 miles in the rain

It's been raining. It was gorgeous and sunny for a few hours. Then it poured. It was sprinkling and it took me forever to talk myself into running. I stayed in the car. And listened to some sister drama. #family. I finally ran and it was fine. Weather wise. Another crappy run-walk. My legs are fine. Is it my lungs? 

Random picture I took on my run. 

Thursday: 4 miles of trails

Same as yesterday. The weather was 70. It almost felt hot. But 70s is perfect for me. Had an interesting run. My quads were super sore. I could feel the knots in them before I ran. Another run/walk. I felt better towards the end. 

Friday: Off

Usual off day. I came home and watched a movie. It felt like the end times. It feels weird and I don't like it. The stores are out of toilet paper and vegetables.

Saturday: 4 miles

I would have liked to do my second speed workout or long run, but had a busy day. So I did a warmup mile, 2 tempo miles and a cool down before heading off to a busy day. The tempo miles weren't as fast as I would have liked, but it was a hard effort. 

Sunday: Long run 

Did 10 miles with Matt. I feel like I saw less people out than usual. There were a few raindrops on the run, but not much. I ate 2.5 hours before the run and I was fine (oatmeal, peanut butter and banana, 8:30 a.m. for an 11 a.m. run). Fueled with UCAN. Actually felt great in the last few miles, so much that I did my last mile at 7:40 pace. Which I couldn't even run yesterday. 

(My long runs are always so much better than any of my runs during the week. Is it because I'm more rested? Time of day? Who knows? 

Miles this week: 26.6

Runs this week: 5, 1 bike ride

Still need to do more yoga and strength 

Here are some bonus food pictures from lunch with friends at home.made Wednesday 

Workouts this week: 9/29-10/6

Monday: Off

Tuesday: 4 miles

It was 95 degrees outside so I did 4 miles at the indoor track. Maybe I should have done more, but I had to get home ASAP.  

Wednesday: Off

It's October and 95 and the feels like is 99.
I got a massage. It actually made my legs feel so much worse. For days.

Thursday: 6 miles

Did 6 miles at the indoor track. It's just too hot to run outside. 

Friday: 4 miles

I should have done hill repeats and a 4 mile race pace run this week (Tuesday and Thursday), but I messed my workouts for the week up. My plan was to do the 4 mile tempo as part of a 5k, but the 5k isn't taking race day registrations, so I'll do that solo. So I did 4 easy miles today, and I'll do my hill repeats as part of my long run. 

I also got a massage today. My achilles were really tight. There were knots in my quads. I thought I didn't really need it. I really did. 

Saturday: 4 mile tempo (supposed to be 10k pace) + mile warmup and mile cool down 

My plan was to run the homecoming 5k, but they closed registrations a week before the event ended and didn't take race day registrations. I considered going to group run, but that seemed like too much of a hassle. So I did 1 mile warmup. And then 4 miles out and back near my house. Mile 1 hurt (7:58) and this was the pace I ran a half marathon at 6 months ago. Now I can't run 3 miles this pace. Mile 2 8:01. And I took a break. I was hurting. I got water. (It was 75 and 80% humidity with moderate air quality). 2 minute break. I KNOW I shouldn't take these breaks. Then mile 3 in 8:06. I took a quick break (because I felt so, so bad) and then mile 4 in 8:05. For an 8:03 average. (I ran another .4 mile at 7:58 pace to get back to the start.) 

These 8 minute miles felt WORSE than 7:30s felt a year ago. So bad. I know I shouldn't take a break, but this was all I had today.  Did a mile cool down. 

Sunday: Combined workouts

Today I did the hill repeats I was supposed to do Tuesday or Thursday with my long run. (It was a cutback week, so 9 miles). Not my best idea ever, but this way I get all my workouts in for the week.

I woke up and went back to bed. I never do this. But I felt awful when I got up. I slept until 7. Puttered around way too long and went to the trails, where I went to the bathroom before the run and was crying in the stall because I really didn't want to run. (My legs hurt just walking to the bathroom). I was having one of my "I should just quit running" meltdowns. I've had a pretty crappy summer and am just so frustrated with seeing so many people hit fast times and me slowing down. I didn't want to end on 20 miles for the week. So I told myself just to try a warmup lap and see how I felt.

I did 3 mile for warmups. (Legs were fine.) And then the workout was 7x 2 minute hill repeats. The repeats are supposed to be fast. I do them as fast as I'm able. (I'm bad at running hills, it's trails and I have to watch my footing, so I think hard effort should count.) I finished all of them without walking. I thought they were faster than last time (they might not have been, but my start/stop line isn't the same, and Strava does not track this hill right at all. It said the second was 90 seconds slower today.) 

2:00, 2:00, 1:58, 1:53, 1:54, 1:52 which is about a minute slower total than last time, but the distance might be different. 

My downhill segments were shorter, but it measured them the same distance. I thought they felt BETTER. 

Then 3 miles for a cool down. Had to walk a few times. Hit 9.2 miles and 30 miles for the week. 

FUELING: I tried UCAN for the first time before this run. I'd heard great things about it, but Stevia messes with my stomach. I found a flavor without stevia and tried it. I knew it was super starch, but I was expecting it to be more like Gatorade and less starchy. I did NOT like the texture, but I had a better than expected run, so I might try it again. 

I also did a HUMA protein smoothie afterwards, because I always wait too long to eat. That thing was disgusting. I choked it down. It was thick like peanut butter. It was much needed too because I didn't get to eat until 5 hours after my run!

Miles this week:30
Runs this week: 5
Cross training: FAIL. I do squats while brushing my teeth. Does that count? 
Feeling: Hard week. Grateful to make my miles

Workouts this week 9/16-9/22

View from the indoor track

Monday: easy miles

5.25 miles at the indoor track. This was an easy run. I ran indoors because it was 90+ degrees outside. So 42 laps around the track.

The run felt easy enough. 

But afterwards, I felt as tired as I'd done a really hard track workout. My legs were sore. I was so tired and went to bed early. The run was fine, but after I felt like garbage. 

Tuesday: off

My legs felt so bad I skipped Tuesday's run. I just felt really, really tired. I went home and read and rested, and started to feel normal again. 

I think I didn't run much this summer. Then, I did 3 weeks of training and my body was tired. I also ran too many road miles last week, so I need to hit the trails more this week. WHEN IS THE COOLER WEATHER COMING? 

Wednesday: track workout 

My track workout for the week was 4x1600 with 400 recovery. Fun, huh?

1. The weather finally cooled down. It was 80 instead of 90. And because it's been so hot that 80 degrees felt like 68. It felt cool. Cool enough that I did my workout outside at 6 p.m. instead of inside. 

2. I ran my warmup mile, 8:30, which is a tad fast for a warmup. I think my body just likes running at the track. (Softer than the indoor one.) My stomach felt pretty gross while warming up. Maybe I was dehydrated I don't usually have stomach issues.

3. Going in, I  thought I'd like to hit 7:45ish. But didn't know if I could find that speed. I thought if I finished the workout, great. If it was 8 minute miles, that's where I'm at.

Rep 1: 7:33. That's the fastest mile I think I've run in a while. I wasn't expecting that fast. Happy with that. Did a 400 recovery. 

Rep 2: 7:34. Surprised with this. Still worried I was going a little fast. (I could have held this speed in the past, but not after a lazy summer.) Did a recovery 400.

Rep. 3: Ok, this is where it fell apart. I did one lap and almost quit. Other people on the track made me get to 2 laps. But I split this into 800s with about a 45 second break to catch my breath. So 2 800s, for 8:00 pace.Totally fine with that. I should have done a 400 recovery after that but I just walked 100 meters out and 100 meters back to the start. (I know the recoveries will make me tougher, so hopefully I can do better next time. About 75 seconds of recovery. 

Rep 4: 7:45. Had a runner friend jump in to the first lap, which helped make me go a little faster. He jumped in on the last lap and I actually had a little left on the last lap, so I got a nice 100 meter finish. 7:45 pace. Which is probably what I should have averaged.

That was 5.5 miles right there. I did a .5 mile cool down, which I had to make myself do. I did not want to do it. 

4. I ran out of water. I had a 12 ounce bottle and I was parched after the last rep. Bring a bigger bottle next time, Sara!

5. I'm happy with the effort. I worked hard. Got some practice running hard and fast(er). 

Right now, my October 10k is not looking like a PR, but we'll see where I can get in the next month. I've been making progress and I'm happy that speed is coming back. 

Thursday: 5 miles

Did an easy trail run after work. My legs didn't feel as bad as I thought they might. Wore my new trail shoes. I found them on eBay for $60. New in box. Pretty excited about that. 

Friday: Hill repeats 

I knew I was supposed to do a hill workout this week, but didn't know how to get it done. I prefer hill repeats on soft surfaces. I'd prefer the morning. But I can't see in the morning (even with a headlamp). But the weather was cooler, 80s, so I opted for the trails. The workout was 2 mile warmup. 6x90 second hill repeats and 2 mile cool down. The hill I like is .2  miles long. The workout also said 7 minute pace for the repeats. Hahahahaha. I am so bad at hills, I can't run fast up them. But I can try not to run 10 minute pace up them. Also trees and GPS drift. 

I just ran the length of the hill, 1:50, 1:50, 1:46, 1:46, 1:46, 1:41. 8:28 pace is the best speed my watch said I got. I tried hard. 

I did my 2 mile cool down. And I tried the workout. Happy with the effort. I know I need to get better at hills. I looked at my data from the last time I ran hills. I've run the hills faster. But I get better as the weeks go by. So hopefully next time I'll be faster. 

Saturday: OFF

I rode my bike some. Maybe 10 minutes to meet a friend. 

I sat down to watch a few minutes of TV. And it's amazing how much better I felt after sitting. I think I needed a day to relax. (I sit all day at work, but honestly, I think the building I work in has something that makes me feel unwell, mold etc.) I catch myself standing to eat and need to relax. (In what time?) 

Sunday: Long run

It was a cutback week, so my long run was only 7 miles. I did trails. The weather was perfect.

Honestly, I was tired all day after this run. It took a lot out of me. And I was lazy and didn't do any strength or core like I normally do. 

Miles this week: 29

Runs this week 5

Workouts this week: June 24-30

Monday: Off
Usual off day.

Tuesday: Morning run
I ran 3 miles before work. I should usually run more. Matt's alarm went off at 4:30 a.m. and it woke me up so I decided to get my run in with him. Apparently he was clearing the cobwebs and deflecting the bugs for me. I also hate headlamps. I need some knuckle lights.

(Also I ate at Last Resort for lunch and dinner. Planned lunch with friends and then impromptu lunch with out-of-town family. Their pick.)

Wednesday: Off
I was beeng very anxious and stressed today. I decided to skip my run and as soon as I made that decision, a weight felt lifted off my shoulders. I did 30 minutes on the exercise bike instead. And just felt like I got some time back to myself.
(Whenever I want to quit running, I mostly want to get my free time back. I miss time to watch TV or meal prep or just sit. I feel like lately, I haven't had time for anything.)

Thursday: Strugglefest
I considered doing a speed workout, one that I should have done the previous day, but didn't want to. I had an awful, struggle of a run. I ran one mile and it was awful. I'd set out to run 5 miles, and then considered quitting after one mile. I then tried to finish 2 miles. I thought maybe I could get to 4 miles, but I ran 3 miles and quit. It was just a bad run. At the indoor track, in AC no less.
(I also got allergy shots today and had a bad reaction to the shots, so that probably explains the bad run.) 

Friday: Better run
Friday, I hit the indoor track again. It felt better. I logged 4 miles. No speed work. I just wasn't up to that.
I went to the chiropractor at lunch. I told her my ankle is still bugging me. Months later. She suggested it I tape it when I run. She taped it. The first piece of Rock tape fell off before my run. And then the other during. I tore the rest off that night even though you're supposed to leave it on for a few days. I'll wear my ankle sleeve instead. (My ankle really hurt for the days after my adjustment.)

Saturday: trails
I did 5 trail miles Saturday. And still had to stop a few times. Maybe it's the humidity. But it was a decent run.

Couldn't find matching socks. Both of these pairs have one sock with a hole in them so I matched them up. I was trying to get out the door before it was too hot, so I went with mismatched socks rather than hunt longer for a matching pair. Yep, it was hot and humid. That's sweat. 

Matt wanted burgers. This is what I had.

Sunday: long run
I wore my ankle sleeve and ran 10 miles around Athens. Run was fine. A friend was struggling with her run, so I stayed back to help her finish. I'm not training for anything so a minute a mile slower doesn't matter to me. I tried to make small talk to distract her. I am no good with that. But waiting for her took some of the pressure off the run. I was worried about her—and not worried at all about how I felt. Slowing down also helped me. Usually I'm drained after a 10-miler, but slowing it down—I wasn't tired the rest of the day. Awesome!

Bringing up the back. 

The group.

Chili from Run Fast, East Slow or the sequel. 

Runs this week: 5
Miles this week: 25

All in all, a few bad runs. Happy to get my miles in :)

Workouts this week - 12/17-12/23

Monday: Off

Tuesday: 5 miles
I did 5 miles of trails before the sun set. It was 61 degrees, sunny and perfect.

Wednesday: 8x600
Did a speed workout at the indoor track. I was inspired by an Instagram story that said—if you hate a workout, do it more. It will make you better. So I hate 800s, so I decided to do them.
Mile warmup. (Felt good)
Workout 6x800, with 100 meter run/walk between. (Goal around 3:30.)
• 3:32, 3:28, 3:32, 3:26, 3:31. 3:33

I did an abbreviated cool down since I had a board meeting later. These never feel as easy as I want them to. I was happy with the effort.

Thursday: yoga
Took the day off running. I went to Yoga at the Galleries, which I've been meaning to go to FOREVER.

They have a free yoga class once a month INSIDE the Georgia Museum of Art.

I was so nice and zen after the class, but my friend and I almost immediately started talking about stressful work drama. So, I guess I'm still working on letting go of anger.

Friday: Morning run
I did a junk 5 miles at the track before work. The gym was closing early and I wanted to make sure I got my run in.
And this was the worst run I've had in a while. After 1 mile, I felt like I was getting sick. I was overheating. I kept needing to stop. After 2.5 miles, I decided to take a bathroom break. And that made all of the difference. I ran 30 seconds a mile faster (the speed I should be running.) And finished my 5 miles.

Saturday: Long run
Matt said he was running 7.5 miles so I tagged along his run and added some miles to the end of the run. I probably could have run longer. Felt decent.

Sunday tempo: Wahoo
I usually take the day off after my long run. But I needed a second workout for the week. I'm playing with what races to do next. So half marathon or 5k? I think 3 tempo miles sounded good. A 5k workout said 5 miles fast. But that sounded like too many miles.

Warmup: .75 miles. I thought about maybe a .5 mile warmup, but my legs felt good, so I did an extra lap. (Sometimes they feel like garbage after a long run, they felt good today)

The tempo was maybe going to be 3 miles at half marathon pace (8 minute miles). No breaks
Mile 1: 7:55, a hair fast. My watch wasn't showing me pace again.
Mile 2: 7:49
Mile 3: 7:47
And I was feeling good. It was hard-ish, but if I want to to a half marathon at this pace, I should be able to do this. So I WOULD do the 5 fast on my training plan.
Mile 4: 7:44
Mile 5: 7:35

I did a mile cool down.

Mile this week: 32
Runs: 5, 2 workouts
1 yoga class

Workouts this week: Dec. 3-9

Monday: Long run
With a race and traveling I didn't do a long run this weekend. It was beautiful so I decided to do my long run a day late.

It took forever to get out the door. I walked the dog and got started about 30 minutes later than I would have liked. I also couldn't find my SECOND set of headphones and didn't want to run 10 miles with no distraction, so I found my dongle and stole the NEW headphones I bought for Matt.  (WHY DO I LOSE ALL MY HEADPHONES? WHERE ARE THEY??)

I decided I'd run 10 miles today. I have no idea what race I'm training for, but I love a good long run.

The weather was perfect. 62. Sunny. At first my watch wouldn't tell me pace. It was on run, not race. So I started it over and then it was on pace. I did a 3.5 mile loop. Stopped for water and gel (they seriously make all the difference). Did another 3.5 mile loop, and water and a gel, and then went out on a shorter 3 mile loop.

I listened to 2 episodes of the Ali on the Run show. There was an awesome career Q&A and then a journalist conversation.

And I just felt so much better after the run. It was a great run. Fast-ish trail pace. I felt great. Never hurting or tired. I was really angry this morning (irrationally so.) So maybe it was because I didn't do my long run. I felt a ton better after the run. And rewarded myself with a burrito bowl. (And didn't eat the chips! Yay.)

Tuesday off
I usually need a recovery day after a long run. I feel like my legs feel extra bad when I run after a long run. So off day. I tried to do some yoga, but was really unfocused.

Wednesday: Junk miles
I did 5 miles on the indoor track. It is FREEZING outside. 5 boring miles listening to podcasts.
Good news: Found my headphones this morning!!!

Thursday: impromptu 800s
I did not want to run. I was having kind of a bad day at work. I kept feeling like I was going to cry. I considered not running. But decided to just go to the gym and keep showing up. (Thanks Des Linden.)

I thought I might do some tempo miles. After a mile warmup, my legs actually felt good. Very light.

My plan was to run 2 tempo miles. But after .5 miles at 10k pace, I needed a break. (A bathroom break specifically) so I made it an 800s workout. My plan was to do 4. And I did 5. But I did a shortened cool down. I was just ready to be home. So only 4 miles today. Which is better than 0.

Reps: 3:50, 3:46, 3:38, 3:34, 3:31 with 100 meters walking recovery between each rep.

(Also Thursdays tend to be bad work days for me.)

Friday: OFF
I've got a busy weekend so the thought was to run today, but according to my Garmin I've run 30 miles in the last 7 days. So I took the day off. Whenever I go too much over 30, let legs start to feel bad. I did 35 minutes on the exercise bike instead.

Saturday: 5 with last 2 faster
Knew I was supposed to do some tempo, but didn't want to. So did a few easier miles and then sped up at the end
8:58, 8:32, 8:21, 7:31, 7:14

Sunday: 10 miles indoor
Gross weather (it hasn't stopped raining) so did 10 miles at the indoor track. Not actually that bad with a good podcast.

Miles this week: 34.9 (with last week's long run)
Runs: 5, workouts 2

Workouts this week Nov. 19-25

Monday: Off

Tuesday: speed work

I decided to do 400s on the indoor track today. I think 10 was a good number. 8 was on my 5k training plan.

(Goal: 1:45)
1:46, 1:41, 1:41, 1:36
1:37, 1:38
And then for some reason I thought I was close to done. And then I wasn't.
1:39, 1:36
That's 8. But then we usually do 10 at track workouts. So I thought I should do 10 reps instead.
1:38
1:39
1:40
1:33

This workout was hard. Could I sustain this for a 5k? How was I ever this fast? How did faster 400s ever happen? And it's not even that fast. Here's hoping putting hard work in means something.

Wednesday: 5 miles by my house
I was going to run trails, but they were paving the road and I didn't want to deal with traffic and potentially get tar on my car so I ran the boring loop by my house. About 7 loops. I'd change it up some every time. But this way I get mileage in without too much pavement.

Thursday: OFF
It was Thanksgiving. I ate too much. I should have run. But in the morning I volunteered at a race. I went straight to Thanksgiving with my parents. I came home and cooked dinner for Matt. And that was daylight.

Friday: Tempo
Today I decided to do my second speed session of the week—2 tempo miles at the track. And I brought Matt along. I did 1.5 miles of slow warmup. Then did 2 miles without stopping. (Slower than last week's!). And 1.5 miles of cool down.
7:25
7:28

This was a little slower than last week, but closer to my current 5k pace. I felt like I could hold that for a 5k. It was really cold and windy out—so I didn't want to go too fast today. With the 400s the other day, I didn't need to overdo this. It was so cold, I never took my vest off (46 degrees, 14 mph winds). Yikes! But I'm proud I gritted through this workout in the cold. It was a solid effort.

Saturday: Junk Miles 
I was SUPPOSED to do my long run today, but it was cold and miserable so I did a junk 5 miles. Again by my house. It was cold (50). But I actually took off my vest today.

Sunday: Long run
10 miles of trails in 45 degree weather. It wasn't warmer. It was supposed to be 60. But I did it. And Felt great.

Miles this week: 30
Runs this week: 5

Up next: a 5k Saturday. I have no idea how this will go. (Weather looks to be thunderstorms and 20 mile per hour winds).

I can do hard things

The one where Sara runs in the cold. And doesn't complain (during the run). 

Hiding from the cold. This is not what I ran in.

I hate running in the cold. I hate the cold. And the weather here has been cold and gross. It's freezing to even take the dog out. It's been rainy and foggy and I miss the sun.

I was supposed to do my long run Saturday. But it was cold. And there was a football game (that messes with traffic and parking). So Matt talked me into doing my junk miles Saturday. And my long run Sunday.

I spent most of Sunday dreading the run.

• I looked up if the indoor track was open.
• I considered shortening the run.
• I looked up ordering treadmills
• I contemplated moving even further south.
• I kept adding more clothes to my race outfit. I went from crops to full length tights, a short sleeve to a long sleeve.

It was supposed to get up to 60 today. But the temperature kept changing. High of 55. High of 51. High of 47. UGH. (It was colder Sunday. I should have done my run Saturday like I wanted.)

We decided to run at 3 p.m.. It was 44 when we left the house. 44! I brought road shoes in case I needed to cut my run short and run indoors instead.

Mile 1. It was okay. I wasn't too cold. (I was also listening to a podcast for distraction.)
And I made it into a 3 mile loop. Then I got water. I didn't feel like I needed it, but no use getting dehydrated.
Then my watch stopped. Yay long sleeve shirts.

I started another 3 mile loop. At mile 6, I took a bathroom break. I looked in the mirror and my hands were bright red from the cold. The sleeves have thumb pockets but my hands would get cold and I'd ball them up inside my shirt. Possibly I'd be too hot in gloves.

And then I was on the last loop of the run. And I felt fine. Matt's watch buzzed for 10 miles and I felt like I could run another 3. Which is crazy. Because usually I don't run well in the cold.

I ran 10 miles in 45 degree weather and I am so proud of myself! I usually don't run outside if it's below 50. And I did it. And I did fine. (I also took my inhaler before the run, wore a neck warmer and dressed appropriately.)

It wasn't actually THAT bad. The fall leaves were pretty. I'm glad I did it, but can we please have some warmer weather?

Afterwards, Matt and I got burgers. He wanted a burger and I wanted a turkey burger. The restaurant wasn't busy at all and we got the food to go. They told us 10-15 minutes. After 20 minutes had gone by I was about to 1) kill someone 2) just leave without my food and go next-door to Taco Bell. I was also getting COLD from sitting there without moving. I didn't sweat much but my arms, especially elbows, were cold. So burgers were our reward for 10 miles of trails. We earned it.

Workouts this week: Nov. 12-18

Trying to come back from knee junk. Got some solid speed workouts in and had good runs. Some were hard. But hard is okay right? Hard work means progress later?

Monday: Off
I made tomato soup.

Tuesday: 5 easy miles
Indoor track. 40 laps. I am so glad I got new headphones after losing my last pair. Running 40 laps is so much easier with music.

Wednesday: Speed work

I'm not actually sure what my 5k plan said for my workout. So I texted Kristin what should I do. She told me 3 400s. 2 800s. 3 400s. And sandwich workout. I liked that. I liked 400s so that's what I did except I did 4 400's for a total of 3 miles. I did this at the indoor track. (It's been rainy, cold and miserable ALL week,)
400s: 1:48 (slow), 1:45 (goal), 1:44, 1:43
800s: 3:29, 3:27
400s: 1:41, 1:43, 1:39, 1:34

And I did it. I felt HARD. I remember working on my 1:30 400s felt hard this summer. But ugh. I did this workout. I'm putting in the work.

Thursday: Off

Friday: Easy miles
I ran 5 easy miles of trails after work. It was an ordeal getting to the trails. I got stuck in traffic. It took 4 light cycles to make the left turn into the trails. Then there was no parking because of marching band practice. And then I only had one elastic in my hair. So I had to get 2 so my ponytail wouldn't fall down. And then it got dark fast. But I got my miles in.

Friday night run

Trails

Sunset

Saturday tempo
My knee is mad at me again. I was hobbling around the house after the previous run. This exactly what happened on my left side. Now, it's happening on the right. (Which is why you should always do exercises on both sides.) I knew this would happen after PT from the last knee issue. The goal was to loosen up that outside quad muscle. So I used the massager on it. I used the heating pad. I rolled. I did an extensive warmup, of heat, exercise bike, rolling and walking. And the run went fine!

The workout was 1 mile warmup, 2 miles at tempo, and then a cool down.
I ran 1 miles in loops around the school next to my house. Mile 2 was on the road. The goal was 7:30. I'd be happy with a hair faster. My watch kept saying 7:40 pace. But it was so hard. How am I this out of shape. I shouldn't be.
7:07 my watch beeps on that mile. Yikes. That is too fast. And I took 10 seconds to catch my breath.
7:07 again for the next mile. Again my watch was saying 7:20 pace and it felt hard. I just kept telling myself I could do it and to just keep pushing. And I did it. Faster than I wanted. But would love to get a 5k at that pace. Though that seems too fast for me now.
And then I just did a .5 mile cool down. I was beat. And then I walked home.

And I used the heating pad a few times that night to really loosen up that muscle.

Senior cat + heating pad

Sunday: Long Run

Longest run since Oct. 6. I did 9 miles of trails. Most of my friends ran this morning. I waited until it was 60. Which is my favorite temperature to run. And it was glorious. Why wouldn't you wait until your favorite temperature if you could? It was sunny and beautiful. And just a good, good run. It was the kind of run that makes me thankful to be alive and to be about to run for more than an hour.

I did stop about 3 times to take pictures. And 2 bathroom breaks! Eek. I had to pee after about 1 mile of running. And then midway through the run I really had to go. This is what happened in high school. All the running just makes me need to use the bathroom. (Short, short breaks. Way shorter than Rogue breaks.)  But that's why I run at the IM Fields. Lots of bathrooms and lots of cute, happy, spoiled dogs.

After the run, my hip flexors were mad at me. I spent about 20 minutes trying to roll them out. I'm hoping it helped. They didn't seem to loosen up. I should roll more.
(Also knee is fine! I did it!)

Miles this week: 27.6
Runs this week: 5