Invictus

It's been a while since I've raced! I was a little nervous about running 10 miles hard, since I crashed at 8 miles on a 20 mile run with Jack. I told myself that I would start off easy and pick it up in the middle, then see how I felt there. This weekend's race is in place of a long run, which I am now just going to do every other week until the Boston Marathon.

I didn't wear my Garmin, so I don't have very accurate splits. My overall time averaged out to be a sub-7:00/mi, so I'm happy with that. I was aiming for marathon race pace (7:15-ish/mi) to test the waters.

Results:

First half: 6:33, 7:10, 6:32, 7:21, 6:22 = 33:58

Second half: 6:24, 6:53, 7:36, 6:39, 5:24 = 32:56

Total: 1:06:54 

The first 3 miles were completed with two other women. We were averaging low 7:00/mi pace. The next 3 miles I ran with a boy, and we averaged 6:30-7:30/mi. After that, we were going downhill, and I started to pass him (I was just trying to keep up). He said, "So you are faster than me!" I told him I was just trying to keep up with his pace, and he said he was going to slow it down, so we parted ways. For the next 3 miles, I ran alone, keeping a 6:30-7:30/mi pace. I did my best to not zone out. My pace felt comfortable, and I felt strong. I recognized one of the guys cheering us on as someone from one of the running stores (Pacers? PR?). That helped. On the final mile, I passed two men, and the spectator shouted out that the next female was 18 seconds ahead of me. I kicked it up a notch, told the guys to come with me for the last mile, and the guys said they'd be right behind me. My final mile was 5:25 on my watch, so I think it was a short mile. I wish I would have worn my Garmin for that one--my mile PR is 5:35 (set in an indoor 5k during college). The race finish was 3/4th's around a track, which surprised me. I never caught the women in front of me, but I was happy with my performance.

I haven't done too much speed work, but I still got a decent time for me. I wish I would have pushed a little harder in the beginning, but I ran a smart race. I placed 7th female overall, and 1st in my age group (20-24, female).

6 miles with Jack after work. Out and back from the gym.

Did ab work on the BOSU ball and with the 10 lb medicine ball.

Climbed 3 x 5.7, a 5.9+, and then attempted a 5.9.

2 mile warm-up to track.

I planned on doing 3 x 1600m, but my last 1600 was interrupted by a police officer telling me he was closing the track (so I only got in 5/8th's of a mile). Felt comfortable, watched my form. I was aiming for quick but not all out (6 min mile pace). 6:02, 6:08. During the first mile, I feel off pace a little on the last two laps (each by 1 second). During the second mile, I was behind pace two seconds per lap. At least that was fairly consistent. I almost didn't start the final mile, but I did. I was keeping with the pace, struggling only mentally, and was a little upset about being kicked off the track.

2 mile cool-down to home.

Abmat abs: 2 sets:

25 regular sit-ups

25 side sit-ups (each side)

25 reverse crunches

25 back extensions 

1 set of 100 push-ups (90 degree angle push-ups like we did in school--not chest to deck) 

4 miles easy on the treadmill.

2 sets:

25 crunch

25 cross crunch, each side

25 reverse crunch, legs only

25 revErse crunch, full

10-9-8-7-6-5-4-3-2-1 reps:

8ct body builders with curl and press

Squats

Windshield wipers

4x traverse route for climbing

Treadmill run: warm up 2 miles.

5x 0.20 mile hill (7-8%) at 7.7-8.0mph with 0.20 jog recovery

10 BW squat

10 front squat with 45 lb bar

2x10 front squat (55, 65, 75, 85, 85, 85...)

5 rounds:

5/5 DB snatch (20-25 lb)

5/5 pistol squat

50 jump rope singles 

2 rounds:

15 Swiss ball crunch

15 jackknives (each side)

10 leg lifts on bar

1x max pullups, strict (12!!)

Rest day!

B - Starbucks chai tea latte (tall), breakfast spinach wrap

L - salad with white fish, apple juice, peanut butter cookies

D - salmon, cous cous with feta cheese and parsley, asparagus, water 

Pre-run fuel (45 minutes before): 1/2 cup oatmeal with spoonful of peanut butter, 1 banana, and 1 spoonful of chocolate peanut butter, and a pint of water 

Jack paced me for 17.5 miles, then I finished the 26.33 on my own. 7:45/mi average pace. Actual:

8:15, 7:32, 7:25, 7:35, 7:28, 7:34, 7:41, 7:41, 7:45, 7:44, 7:39, 7:17, 7:22, 7:32, 7:28, 7:33, 7:35

-- Jack split, I took two gels and some water -- 

8:25, 7:43, 7:47, 7:53, 7:59, 8:02, -- begin uphill-- 8:28, 8:25, -- end uphill-- 7:43, 2:30 

Hungry! Jack made breakfast--a pancake with Nutella, a glass of grapefruit juice, a fried egg, and corned beef hash. I went to the first YMCA-Bethesda Chevy Chase Running Club orientation meeting, then met Rob at the gym for some climbing. I ate a Luna protein bar and drank an orange Gatorade.

Climbed 5.7 (x4), 5.8 (x4), attempted a 5.9 (half). 

I downed some more water, ate some Whole Foods hot bar (pasta, meat, potatoes, vegetables) and a banana-chocolate protein Naked drink. After making it home, Rob brought me a slice of pizza and a glass of wine later that night.