Dirty feet = happy feet

What the hell is this about? Well, my ankle ligaments are still not perfectly ready. Getting better, but I am alternating running with bike rides in order to give it some "rest". It actually does not hurt at all for any other normal movements (walking, bike, stretching, strength workouts). And it drives me crazy that it keeps me from doing some awesome sweaty hard runs in order to progress with the training for my first marathon.

Based on my lactate threshold results, The Coach planned for me different bike sessions. I did two and half hours with easy effort (132-135 BPM) on Thursday. And today was plan of one and half hours with 152-157 HR. I assumed that I would need some tougher terrain in order to keep my HR there. Since I live on a hill, I did take the first part driving down as a warm up as I had no chance to get my HR anywhere near avg. 155. Turns out that my prediction was wrong, it might have been easier to just go hard on more or less even terrain in order to achieve the HR, because when you go uphill, you also have to go downhill and there you basically cannot avoid a drop in your HR. You can check it on my workout graph from TrainingPeaks - red is HR, blue is speed (mph) and green is elevation.

The drop out of the data is due to me forgetting to restart my Garmin after stopping it
while searching for directions ... might get some model with auto pause? :)

After the bike I did some strength training - I strongly recommend these runner specific core exercices I got from Lolo Jones' Core Workout From Runner's World. After getting rid of all the mud collected on the way on different parts of my body, I made myself a delicious lunch - grilled veggies with quinoa (check it out as a side dish with high protein) and goat cheese - yum! And was ready to get some tan on my skin including the parts where I usually have running socks or golf/bike gloves. 

I also planned to do some barefoot walking in our garden in order to strengthen all the feet ligaments and finally get rid of the last bits of pain in the ligaments of my right ankle. And my mom tells me not to put my towel on the lawn before she mows it. So I offered to finally help with the chores and I mowed all the lawn while being barefoot. It really feels great for the feet and the troubled ankle, only my feet are bit dirty now even after thorough washing :) But it is definitely worth it!

My feet actually look less dirty on the photo than in real :D

Nespresso - What else? Actually iced coffe - made of decaf and almond milk.
It really tastes great, I would have never believed drinking this voluntarily.

Yep, bit of mud ... you know, proper mountain bike has no mud-guards (blatníky) ...

What was your weekend workout? Any yummy recipes to share with me?

Good night and good luck!