Invictus

I was aiming for 6 miles today, but I just mapped it out--7 miles! 

Amy came to visit! We went with Jack for a run. I love running with other people. Amy and I talked about doing the Marine Corps Marathon this year. We ran through Arlington and visited the Teddy Roosevelt statue on Teddy Roosevelt Island. Awesome run. After our run, Amy and I went out for sushi, edamame, and sake at Flying Fish. We met up with a group of friends for Kerry's birthday party at Rock It Grill---awesome karaoke bar! I enjoyed dancing and singing out loud.

I may have put on some weight recently, but I feel fine when I'm well hydrated and I look in the mirror. I keep telling myself that the number on the scale doesn't matter. What matters is how well I perform while running or in the gym. I'm stronger from lifting, and I know that, so why is it bothering me that I weigh more than 100.0 lbs? I keep chanting to myself: do the next right thing.

I just did yoga with Ginny. I love the double pigeon pose! It was great for my hips. 

I walked around D.C.--mostly to see Michelangelo's David-Apollo at the National Gallery of Art. 

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.

It was a beautiful day. I decided to just stretch out my legs a bit and walk to and fro town with Rob. Legs are a bit stiff, and I don't want to push it any further. I focused all my mental energy on repairing any micro-tears.

B - handful of chocolate chips, water

S - free samples at Costco, sliced deli meat (turkey), more water

D - grilled chicken sandwich with chips, a few walnuts, a beer, a few sips of water, a few sips of a mocha

It took a while to get moving today, but we enjoyed the nice day outside and did some errands. I wanted to get my weight back over 100 lbs, because having it below 100 gives me eating-disordered-related thoughts (even if it's just water weight). As long as I'm in the 100-103 lb range, I'm fine. I think that's a good training and racing weight for me.

Breakfast - oatmeal with banana, peanut butter, chocolate chips, water

Great weather today! 

AM: Ran 4 miles alone. Felt amazing to run in the morning!

Lunch - Rob's vegetarian chili with cheese and rice, water

Snacks - cereal with soy milk, some Jolly Rancher candies, water

PM: Ran 4-5 miles with Jack (faster than this morning), did core work, then climbed

Climbed: 5.7, 5.7, 5.8, 5.8, 5.9+, 5.10 attempt, 5.9

Very happy to be climbing instead of lifting tonight. :) 

Dinner - more of Rob's vegetarian chili with cheese, rice, and green onions

Legs are feeling surprisingly good after the long run this weekend. Still hydrating. 

0.75 mi warm up

16x200+m hills, jog down recovery

0.75 mi cool down 

Splits: 

50, 53, 52, 51, 52, 50, 49, 49

48, 45, 47, 48, 48, 49, 47, 47 

Core work

2 sets:

25 swiss ball crunch

25 swiss ball side crunch, each side

25 leg levers with swiss ball

25 bridges

Strength circuit 

3 sets:

15 balance bicep curl and press (10, 10, 15 lb DBs each arm)

25 pushups

15 bent over row (15, 15, 20 lb DBs each arm)

15 tricep extensions (20, 20, 20 lbs)

15 squats (20, 20, 20 lb DBs each arm)

 Plus one extra set of 25 pushups to make it 100. 

4.5 easy miles (broken up). I ran to and from Potomac River Running Store (one of my two favorite local running stores). I had a $10 coupon and a $25 gift certificate to use. I bought five gels, a packet of Clif blocks, a pair of nifty socks, a t-shirt that I've been wanting to get for a while (Virginia is for Runners), a grey Nike sports bra (my favorite brand of sports bras), and a grey, lightweight, long-sleeved Saucony shirt. I am a sucker for workout clothing.

I followed the easy run with Abmat Abs and a stretch session. Trying to keep it easy today.

2 sets: 

25 regular sit-ups

25 side crunches, each side

25 reverse leg crunches

25 back extensions 

Reverse lunge and reach back

0.25 mile warm up jog

5 8-ct body builders

For time:

0.5 mile run 

60 sit-ups

50 squats 

40 dips

30 burpees

20 pull-ups, strict

10 push-ups

5.25 mile run, 7:40 to 7:08/mi pace, sub 7:00/mi pace near the end, finishing quick

Climbed: 5.8, 5.8, 5.9 attempt, 5.8, 5.8, 5.9, 5.9, crack climbing intro

I was feeling good today!

I ran a slight tempo of 8 miles. It was around a 7 minute mile pace (give or take a few seconds), and I finished in 55:44.

Core work:

2 sets:

25 Swiss ball crunch

25 Swiss ball side crunch, each side

25 Swiss ball jack knives (using hand for support), each side 

First week of the YMCA Bethesda-Chevy Chase Running Club! We filled out health and safety forms, talked about goals, warmed up two laps (1/3 mile), did some dynamic stretching, and headed onto the Trail. I tried to run a little with everyone (we have a small group and various paces), just to make sure no one would be left alone. I continued with the longest pair of runners--6 to 6.5 miles--at an easy pace. Great weather (no rain)!

0.4 mile warm-up to Jack's house.

13.16 miles with Jack, tempo pace. Average pace of 6:48/mi.

7:22 (warming up), 6:50, 6:24 (downhill), 6:45, 6:41, 6:37, 6:46,

6:47, 6:48, 6:42, 6:59 (hill), 7:10 (hill), 6:38, 0:57 

I am very pleased with this run. I am glad I had Jack to pace me. Awesome. I am right where I want to be for Boston. Double my half marathon and add 10 minutes. That's my rough rule for a marathon pace.

I missed a day off this weekend, so I took today as a rest day.

30 minute indoor bike ride (real bike on a trainer)--5 min intervals of big wheel/small wheel, easy.

Core work:

2 sets:

25 straight leg crunches

25 side crunches, each side

25 reverse crunches (legs only)

25 reverse crunches (full body) 

Looking forward to some speed work tomorrow, lifting some weights this week, and my last real long run next weekend.

2 mile warm-up to track

dynamic warm-up drills

3x1000 meters, 2 min rest (3:41, 3:41, 3:45)

1x200 meters (38 seconds)

2 mile cool-down home

I was still very stiff today, so I cut the workout down from 5k to 3.2k. 

5 sets of max pull-ups, strict: 12, 6, 6, 4, 4

3 rounds:

15 KB swings

15 KB goblet squat

16 KB clean and press

2 KB windmill (each side)

2 KB get-ups (each side) 

2 sets:

25 Swiss ball crunch

1 min front plank

25 Swiss ball side crunch (each side)

1 min side plank (each side) 

Legs are stiff.

7 miles easy. Uphill and into the wind on the return trip.

2 sets:

15 knee ups

15 side knee ups, each side

15 straight leg ups

Worked on squat, front squat, overhead squat, press, push press, push jerk, snatch, Deadlift, sumo Deadlift high pull, med ball clean.

Easy out-and-back. I said hey to Teddy today. Wind was a little rough at the beginning, but I conquered it.

I played the burpees at every stop signal game on my return trip.

Abmat Abs:

2 sets:

25 sit-ups

25 side crunches (each side)

25 reverse crunches

25 back extensions 

No run.

Dynamic warm-up.

FFX March Madness Workout

AMRAP in 18 minutes:

7 rainmakers (15 lb, each hand)

7 overhead lunges (30 lb, then 10 lb)

7 muscle sandwiches (5+2.5+5 lb sandwich)

7 KB swings (30 lb?)

7 pull-ups

I got 7 3/5 rounds finished by 18 minutes, but then I did the pull-ups and KB swings. 

I stretched and foam rolled then met Rob for climbing.

5.7, 5.7, 5.8, 5.8, 5.8, 5.8, 5.9 attempt (halfway up) -- happy with this. :-)

Cold, thirty degrees Fahrenheit morning. Did 1/3 a mile with the YMCA Bethesda-Chevy Chase running club, ran them through a fitness test (push-ups, planks, 1 mile time trial), and cooled down 2 miles with them.

I met an old college buddy for lunch (Buffalo Wild Wings), which was great! I always like hanging out with people from USNA.

Sunny, fifty degrees Fahrenheit afternoon. I then did a little fun run with the local running store (Potomac River Running Store) for 3.5 miles. That was fun. I got to try a pair of Newtons. The run had a little Easter egg hunt along the way, and we had to hold a real egg for the entire run. I picked up one plastic egg. At the end of the run, I got a chocolate bunny and a neon green Newton bracelet. Yaay. :-)

Last night, I had beef pho, Vietnamese coffee with condensed milk, and some ice cream for dinner. I stayed up until 1:30AM reading a Flavia de Luce mystery.

I woke up around 8-8:30AM, made 1/2 cup of oatmeal with a banana, chocolate chips, and a spoonful of peanut butter, and read more of the mystery. Finally, two hours later, I discussed with my boy where I would be running (downhill, then two flat loops around Haines Point, and uphilll).

Wearing: just-over-the-knee capris, long sleeved tech tee, short sleeved tech tee, gloves, ear band, socks, shoes.

Gear: Garmin watch + HR monitor, 1 gel

Weather: low 40's, overcast, not too much wind

The run went well. I just wanted to do an easy 20 miles for my last really long run for Boston. The first part was downhill, similar to Boston's course. Haines Point was flat. I picked it up a little (to 7:30-ish/mile pace) on the second lap (miles 10-13) and tried to maintain that for the rest of my run. I focused on ABCC: arm position, breathing, cadence, and cranium. I took a gel to test logistics around mile 15.

Splits:

8:00, (begin downhill) 7:14, 6:39 (end downhill), 7:30, 7:35, 7:48, (reached Haines Point) 7:49, 7:37, 7:44, 7:39 (finish first lap), (begin second lap) 7:27, 7:30, 7:30, 7:33, 7:38, 7:32, 7:34, (begin uphill) 7:50, 7:48 (end uphill), 7:16, 49 seconds for last 0.12mi

20.12 miles in 2:32:14.46 (Average pace of 7:34/mile)

Average HR of 158 bpm 

Yesterday was a day of COMPLETE REST. I almost died.

Today I almost died too. I did some speed work, and the limited rest (1 minute after an 800? I haven't done that in a while) made my legs burn! There were a few fast looking guys at the track, though, so that was an incentive for me to run fast and finish quickly. 

2 mile warm-up

2x(800-600-400-200 meters) with 1 minute rest between intervals; 800m jog (plus a minute total rest to round off to 5 minutes) between sets--goal pace is between 5k-10k goal race pace (between 5:45/mi and 6:30/mi for me)

1st set: 2:59, 2:12, 1:24, 39

800 meter jog, easy (8:00/mi pace) 

2nd set: 2:58, 2:13, 1:23, 38 (all were faster by 1 second except the 600 meters)

2 mile cool-down 

Core work:

2 sets:

25 Swiss ball crunches

25 Swiss ball side crunches, each side

25 Swiss ball leg levers

25 push-ups (30 for second set: 10 left leg only, 10 right leg only, 10 both legs)

I ran 6 easy miles (downhill, uphill, slightly windy, low 40's) in the morning before work. Legs are sore from yesterday...it hurts so good (thanks John Mellencamp). I forgot how much I like to workout in the morning (I love running in the sun, though). I might be alternating my work schedule more often. Anyways, I get to see the dentist this afternoon! I <3 the dentist! 

Core:

2 sets:

25 "pregnant ladies" abs

25 side V-crunch, each side

25 shot guns 

Ugh. Digestive issues today. This past week, I've had a few not-regular foods:

Grocery store sushi, Teeccino herbal coffee (two nights ago), 3 fried crab rolls, 3 lamb kabob pieces, 2 beers (last night), and chicken quesadilla (lunch). The rest of my food has been pretty much what I usually eat (egg whites, spinach, tomatoes, some bread, oatmeal, fruit, chocolate, juice, water). Well, now post-run, I feel like I have a clean slate again to eat normal food and not drink (more than 1 beer at a time) until after the marathon.

15 minute warm-up

2x15 min marathon "tempo" (5 min jog between each)

cool-down to home

The road out is slightly uphill (looks flat) and was into the wind. Overcast day. I was cold even in gloves, long-sleeves, and capris (but my ear warmers got too warm after 2 miles into the run). That pace was probably around a 7:20-7:30/mile. On the return tempo, I was slightly faster, about a 6:48-7:00/mile pace. I think marathon tempos feel funny; they're not super fast like 5k tempos...but it's a little faster than a regular run (unless I'm running with Jack--haha).

2 sets:

25 regular crunches

25 cross-over crunch (each side)

25 reverse crunch (legs only)

25 reverse crunch (legs and upper body)

Easy run. Ran to =PR= and back. Just wanted to pick up some gels and blocks. Legs feel a little stiff.

Core:

2 sets:

25 straight leg crunch

25 side crunch (each side)

25 leg levers

25 toe touchers

Dead tired from the long work day. Felt over stimulated with the Robotics Competition. Couldn't suck it up and be a good climbing partner tonight. I was grumps. Climbed a 5.7, 5.8, and half of another 5.8 before quitting and just belaying. Slept on the mats while Rob finished his workout.

6.7 miles out in 47:58 (7:10/mi pace)

6.7 miles back in 48:18 (7:13/mi pace)

13.4 miles in 1:36:16 averages out to be a 7:11/mi pace (goal marathon pace).

Run felt comfortable. Ran in shorts and a t-shirt. Sunny. High 50's. Slight/no wind. Crowded path. Ran downhill on the way out and uphill on the way back. Had to use the restroom at the very end...barely made it (weird how we all "barely make it"...no one says when they don't make it back in time).

Did the same core work as yesterday. Felt better this time.

Stretched. Need to foam roll. Maybe get a massage before the marathon.

Ate light yesterday because of Good Friday (meaning, a breakfast wrap with chai tea, a salad at lunch, and small tuna/veggie mix over spinach after my run). I was "supposed" to fast and abstain from meat. I abstained from meat, but fasting is difficult when I'm training.

For breakfast, I had a bowl of oatmeal with a banana and chocolate chips. For second breakfast, I made a breakfast sandwich (English muffin with egg whites, feta, spinach, sun-dried tomatoes, and basil pesto). I had a few Clif blocks, then finally went out for my run. Gorgeous, warm weather! Thank you, Lord! Happy Easter, I presume? :-)

Easy day. Stretched. Foam rolled. Pull-ups, push-ups, core work.

Climbed with Rob, and it felt awesome.

4x 5.7

1.5x 5.8 (there was a difficult roof move I couldn't do statically, and I wanted to keep away from dynamic moves with the marathon coming up)

4x 5.8