| Location: Washington,DC,USA Member Since: Nov 28, 2012 Gender: Female Goal Type: Other Running Accomplishments: Personal Records:
5k: 18:07 (college, indoor banked track)
10k: 38:31(6/14/2014, Lawyers Have Heart 10k)
Half-marathon: 1:28:35 (9/5/2010, VA Beach Rock N Roll Half Marathon)
Marathon: 3:05:14 (4/15/2013, Boston Marathon) Short-Term Running Goals: Next two years:
5k back under 19:00.
Half marathon under 1:25:00.
Marathon under 3:00:00.
Lead a 5.10a (climbing). Long-Term Running Goals: Complete an Ironman.
5k under 18:00.
10k under 38:00.
Marathon under 2:52:00.
Personal: Running is my first love, but I also enjoy rock climbing, lifting, biking, and swimming.
"Invictus" comes from my college class ring and this poem:
"Invictus"
By William Ernest Henley
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find, me unafraid.
It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the captain of my soul. Favorite Blogs: |
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| | Slow miles | Fast miles | Total Distance | | 26.00 | 16.00 | 42.00 |
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| | Race: |
Mother's Day 4 Miler (4 Miles) 00:24:48, Place overall: 16, Place in age division: 1 | | Slow miles | Fast miles | Total Distance | | 2.00 | 4.00 | 6.00 |
| I had a great race! I finished 16th overall, but I was the first female to cross the line! That's a first!
Splits: 6:11 / 6:31 / 6:12 / 5:53
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 1000m erg.
Lifted:
3x10 front squat (65lbs)
3x10 bench press (65lbs)
pull-ups: 10-9-8-7-6
Abs 2.0: 2 sets:
25 straight leg crunches
25 side crunches (each side)
25 leg levers
25 toe touchers
15 back extensions
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 3.00 | 7.00 |
| 1.5 mile warm-up
Main set (half distance recovery):
2x400 (easy): 1:28, 1:33
2x800: 2:53, 2:53
1x1600 (quick): 5:44
2x400 (aggressive): 1:20, 1:16*
1 mile cool-down
3x(1 min plank front, left, right + 25 push-ups)
*This is the fastest 400m I've run since college! Yay! I ran it smart-fast. Meaning, I stayed with Jess, who runs the about the same pace as I do, for the first 200m, and then kicked it into a faster gear for the last 200m. It felt good. For the first 400m, I was unsure of what pace I could run, since I haven't touched 400m fast intervals in so long.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Easy 5 mile recovery run followed by 4x25 push-ups. I didn't get to lift today (long work day and traffic), but I'll lift Friday + maybe a day on the weekend.
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 4.00 | 6.00 |
| 1 mile warm-up
4 mile tempo on the trail: 6:09, 6:19, 6:24 (slowed up on purpose, tried to get on a better tempo pace and run with someone), 6:18
1 mile cool-down
The tempo was a bit faster than a tempo should be (aiming for 6:18-6:38/mile pace), but it felt fine. I followed the group for the first 1.5 miles, then I tried to keep up with the pacesetter, then realized he was increasing a little too much (and ending at 3 miles), but I felt I got back on track for the final mile.
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| DB weight lifting session at home.
Ran 6 miles easy with Jack.
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 5.00 | 12.00 |
| Long run turned into a tempo run. First 7 miles were light and easy, but then we started playing pass and run hard on the last 5 miles. Learned my lesson...don't follow Alex's lead.
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| | Slow miles | Fast miles | Total Distance | | 26.00 | 16.00 | 42.00 |
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