Invictus

Six easy miles. SUPER windy at times. It was weird weather. Cloudy, then sunny, then windy, then a few sprinkles, warm temperature, cold winds.

Core with Abmat:

2 sets:

25 sit-ups

25 side crunches, each side

25 leg levers

25 back extensions

Stretch and foam roll.

Those aren't exactly "fast miles"---those are "marathon pace" miles. Yesterday my lower leg/soleus/Achilles began to hurt. It was just small sharp pains...almost like mini tearing in random spots on my leg. When I stopped yesterday, it didn't hurt. Today it didn't hurt for the first 6 miles of my run, but on my last mile at marathon pace, it flared up. I would run, stop, walk a little/stretch, and run. I thought I had to coach at 6pm, so I continued to run to make it back in time. As luck would have it, I didn't have to coach tonight. I forced running on it for nothing...and it hurts a lot more than yesterday. I'm frustrated since it's less than two week until Boston. I want a PR (sub 3:10). I think this means to heat, stretch, ice, repeat (as my friend's dad told me on Facebook). I'm just trying to relax and remember all the hard work I already put in. Now I just have to eat right, hydrate, and do what I need to do to be 100%. I'll be taking the next couple of days off running (until my leg heals).

1 mile warm-up

1 mile at marathon pace (7:30-7:00)

4 minute jog

2 miles at marathon pace

7 minute jog

1 mile at marathon pace

1.5 mile cool-down

Day off.

Heat. Stretch. Ice. Elevate.

:(

6 miles easy. No sharp pain like yesterday or Monday, but I reached a dull ache for the last two miles. There were weird stabbing pains around both of my ankles. :-( I'm hoping these are all phantom pains. I am really excited about Boston, but I want to run PAIN-FREE!

Stretched. Did core work (2 sets of 15 front leg raises, 15 side leg raises, each side; 2 min front plank, 1 min side plank with rotation, each side) and pull-ups (6-6-6-6-4-2, 30 seconds rest between each set). Also have been doing push-ups this week with Rob.

Leg is feeling better, but I'm being cautious. I wanted to run in a 5k today, but I figured that might not be the best idea. I went to the gym and ran from there. I also did a little core and upper body while dabbling in climbing. I am looking forward to climbing harder after the race.

• Run: 1 mile warm-up, then 5 mile "marathon pace tempo"
• Stretched really good.
  
• Pull-ups: 5 sets of max with 90 seconds rest
  
• 13-7-5-5-5! I have a new PR of 13 strict pull-ups!
  
• Push-ups:
  
• 10-16-10-8 (Rob was doing 10-8-8-10-8 on his one leg, and I had to catch up)
• Abs: 2 sets:
• 25 straight leg BOSU crunches
• 15 BOSU bicycles (each side)
• 25 leg lifts (floor)
• Climbed:
  
• 2x5.7, 2x5.7 (I was being cautious of over doing it on my leg or knocking my knee before Boston)
• 8-min Abs by Nick: 1 min each of...
• flutter kicks
• side v-crunches (30 sec each side)
  
• banana boats (Russian twists)
• hurdler stretch + sit-up cross-over (30 sec each side)
  
• hello Dollies (scissors)
  
• windmills (making a big circle with your legs)
  
• regular crunches
  
• plank (max time)
  

Day off...because I want to do my "long" run tomorrow. Also, just giving the leg an extra day to be 100%.

Is it still fasted cardio if you had a late dinner/are still full from the day before? This decrease in activity and steady flow of calories into my body is making me restless and full!

Ran the classic downhill-flat-uphill route. 10.05 miles in 1:12:51 (average pace of 7:15/mi).

7:42, [begin downhill] 7:05, 6:50, [end downhill, begin flat] 7:16, 7:07, (halfway point, turn around, go back)

7:05, 7:09, [begin uphill] 7:30, 7:28, [end uphill, begin rolling/flat] 7:13, 0:22

Newton hills...I will glide over you like Hermes.

Did core work:

2 sets using a Swiss ball:

25 regular Swiss crunch

25 side Swiss crunch, each side

25 leg levers with Swiss ball being passed from legs to hands and back...

Crazy taper week. Decrease in miles, not intensity (but it will be still easier since it's shorter). Changing any 6-8 mile days into 4-6 mile days and 4-6 mile days into 3 mile days. I need to stretch every day. Maybe hit the pool once.

Easy 6.5 miles down and up. Followed by ab work.

No run. Went straight from work to a memorial service for a friend and classmate today. Got back home late. Took the day off...

6.5 miles to/fro the island. Did 10 burpees for Teddy Roosevelt halfway. Did core strength on the Abmat when I got home. High 80's today. Ran in a tank top and shorts, put on sunscreen, and definitely did not hydrate enough today. Salty. Drinking water and stretching.

4.3 easy miles.Taught body sculpting class.

Food intake... 

B - usually oatmeal, sometimes breakfast wrap

L - usually salad bar, using beans/chickpeas for protein, chocolate chip cookie, and chocolate milk

D - salmon or chicken, sometimes red meat, usually with a vegetable and starch, sometimes pasta (ravioli with red sauce) 

S - Picky Bars or fruit 

Easy 3.8 miles. Felt comfortable and loose.

I spent most of my morning moving heavy items around work. What a workout! I was sweating. 

After my run, I did some Abmat exercises and headed out to the Nationals game. I felt like we walked and stood up a lot before/after the game, so I'm glad I took it really easy on the run today. I don't want to add a lot of activity on top of a run, so I'll probably just do a quick 2-3 miles tomorrow in Boston (mostly from my hotel to the bus location and to the finish and back). 

Three days out. Going to start recording my food intake for future reference.

Weight is around 102.5 lbs, give or take for hydration.

Water - 1.5 liters today! (reached 1 liter yesterday) 

B - Starbucks breakfast spinach, egg white, and feta wrap, small hot chai tea latte

L - Subway sandwich (sweet onion teriyaki chicken), chocolate chip cookie, chocolate milk

S - Picky Bar! (then run)

S - handful of chocolate chips, water

D - Jerk chicken, rice and beans, water

S - salted pretzel, water 

Off. Packed and ran errands in the morning. Took a flight today to Boston.

B - Whole Foods breakfast bar (eggs, potatoes, French toast, fruit compote)

L - grilled mahi sandwich, salad, water

S - Luna protein bar, water

D - bread with olive oil and balsamic vinegarette, water, wine, shrimp/veggie risotto, Panera chocolate chip cookie

My birthday!

I got up, did an easy 18 minute run. I felt great, very loose. Went to the expo and Red Sox baseball game today. It felt like a good amount of walking, but Rob got us a taxi to the stadium.

We watched the Red Sox win a game in Fenway! This was my first time inside the stadium watching my favorite baseball team, so winning made it extra special! :-) Happy happy birthday to me! 25 years old!

B - water + free samples at the expo

L - chicken/apple/blue cheese panini, "healthy" chips, water, sample of cupcake

S - pretzel, hot chocolate, water, 1/2 blueberry beer

D - salmon, mashed potatoes, vegetables, water

What a race! First, the numbers.

According to the Boston official chip times:

5k: 20:34

10k: 42:00

15k: 1:04:07

20k: 1:26:43

Half: 1:31:37

25k: 1:48:58

30k: 2:11:18

35k: 2:33:39

40k: 2:55:47

Finish: 3:05:14 (7:04/mi pace)

Overall: 2867

Gender: 216

Division (F, 39-under): 188

According to my Garmin, I ran 26.48 miles in 3:05:18 for an average pace of 7:00/mi. All that zigging and zagging and stopping my watch a little after the finish. :-) I'm still happy, either way.

6:24, 6:39, 6:43, 6:35, 6:59, 6:54, 6:59, 7:05, 7:03, 7:09, 7:11, 7:10, 7:14,

7:04, 7:09, 6:56, 7:13, 7:08, 6:56, 7:12, 7:21, 6:51, 7:01, 7:09, 7:01, 6:55, 3:05

I started in wave 2, corral 1. I was a little annoyed at myself for putting in my 3:20:40 marathon (VA Beach Yuengling Shamrock 2012, when I missed 1-2 weeks of peak training and ran the 8k the day before the marathon, in addition to having to use every single port-a-john). I honestly just forgot I ran Marine Corps Marathon 2011 in 3:11:12. Anyways, I was seeded in wave 2, and I was worried I wouldn't have anyone to run with the whole way.

The day started off well at 06:00AM sharp. I had bought a Red Sox shirt to run in (just like last time), and it fit perfectly. I had my breakfast of oatmeal, a banana, and a handful of chocolate chips, all mixed up. I had a little water to wash it down (maybe 3 oz). The weather was clear/cloudy and in the 50's. I walked over to the buses around 06:30-06:45AM. Even though there were a lot of people there early and late, I didn't have to stand around very long for a bus to get me to Hopkinton, and I had a great bus-mate from Nova Scotia.

At Hopkinton, I actually enjoyed Athlete's Village. I got my before race photo taken while standing in the port-a-john line, made it into the port-a-johns twice, and ate my non-caffeine Clif Bloks (washed down with 5 oz of water). I waited until 09:35AM exactly to drop off my bag and use the port-a-john one last time before jogging to the start at 10:00AM.

I was able to line up at the front of corral 1 (stood in the second row just so I wouldn't bolt out like it was a 5k or something). It was very exciting to be waiting for 10:20AM to roll around (about 10 minutes). There were some other very anxious runners in corral 1, and some other men were trying to run a 3:10. I met two other girls about my age at the starting line; both were aiming for a 3:15. One of them recognized me from races back home in Maryland! I should have gotten her name. Hopefully I can see her bib number on the race photos and maybe look her up/find out if she's in a running club. It's always nice to have running partners! I/we counted down the last 10 seconds and took off!

Boston's course is tricky. There's a lot of downhill, and you have to know how to use it to your advantage. The downhill at the beginning stares you in the face. Being in the first corral is almost like being in the front row seat of a roller coaster. After you crest the hill, the roller coasters pauses for a second at the top, and you feel a little adrenaline rush before flying through the rest of the ride. I felt like that. As soon as we took off, I found myself near the front of the pack. I looked at my watch. It was reading 6:30/mi pace. I kept saying, "Slow down. Slow down. Be patient. Relax." The thing was, I felt relaxed! I decided to just ride the hills down. I shortened my stride a little to reduce the poundage. Whee!! To hell with the pace plan! People were cheering, "Go Red Sox!" I knew they meant me.

At mile 4 or so, I started sipping a little water and a little Gatorade (alternating each mile). Good plan. I kept hearing more cheers, "Go Red Sox!" I think it helps that I like the Red Sox and their fans can relate to me because I'm wearing a team they like/recognize. It helps to know we have that bond, and I feel a lot of younger kids cheer for me more than they would if I wore my name. I also heard a few, "Looking strong, 9695!" which is my other favorite form of cheering (telling me I look strong). People updated me on the game too! I was happy to see a whiteboard that a man was updating with the score. I gave kids high fives and felt like a celebrity. I gave fist pumps and shout backs every time someone cheered, "Go Red Sox!" I waved my arms to pump up the crowds for wave two coming through.

We hit the flat-ish area, and I remember thinking at miles 9-13, "Don't drop the pace too much! Slow down, but don't slow down too much. Rob is probably tracking you and thinking you screwed your race up by going out too fast. Prove to him you can hold this pace." I loved the spectators; I always do. I think the crowds at Boston give me extra strength. There was a funny sign around mile 9-11 that said something like, "Quit Here! Free Ice Cream Sandwich Tent!" I had to laugh a little. By this time, I was also passing a lot of charity runners from the first wave. I tried to run the tangents, but I was definitely zig-zagging a little.

Near the halfway mark, we ran through the Tunnel of Love (Wellesley College). I thought it would be funny if I gave a girl a kiss, but I held back and ran straight. I enjoyed the downhill and all the funny signs. I laughed at all the guys stopping for kisses. There were two girls at the end of the line of girls who looked like they were naked and holding up posters in front of them, and that gave me a chuckle too. Smiling is the best way to relax. My left hamstring had been tight all race, and I was hoping it would loosen up just a little. It didn't, but I forgot about it, so it must not have been too painful. Phantom pains...hah.

At miles 13-15, I decided it was time for a gel. I had packed two Gu's in my bra, so I took one out and sipped it a little (Tri Berry, 20mg caffeine). I remembered to only take water with it, so my next 2-3 fluid stations were all water. I didn't want to be running to the port-a-johns this time! I heard Jason around this time shout out my name, and I was happy to turn to my right and see him in the stands. He told me he would be in town with his girlfriend. It gave me an extra boost to see a familiar face. I had wavered a little at this point (had a little trouble at a fluid station just before and saw my watch read 7:35/mi for a moment), but I got back on track. I felt like my eyes weren't seeing straight, but it might have just been the sun.

By this time, I was running in a big crowd of people from both the end of wave one and some wave one runners who had to start late in wave two. I saw Army soliders doing a ruck march, a man who is aiming for the 2020 wrestling Olympics, Team Hoyt, and people dressed in flashy outfits.

I was surprised at mile 18 that I was still holding pace (7:00-7:15/mi), and I knew the hills were coming. I saw a lot of people struggling. I had seen two ranked female runners who had hit the wall or gotten injured, and I felt bad for them. I saw people walking up the hills. I saw another Asian female in a pink top killing those hills, so I joined her and another man. I don't know how to count the hills, so I just kept thinking they were just small inclines, not hills. I felt strong. I remember hearing a man turn to another runner and ask, "So, is this Heartbreak Hill, do you know?" The other man had said, "I don't know." It wasn't. How did I know? There weren't enough signs of broken hearts or people cheering us on. Finally, we did reach Heartbreak Hill. I think it's not that steep, but I was struggling a little with the pace. I managed to come over the top and get back on a quick pace. It was all downhill from there.

Coming into the city of Boston is a little crazy. There's a lot more downhill than I had remembered. That kicks up the pace a bit. People are cheering so loud for the last 10k. I kept telling myself to just keep pace for a little longer, not to let the excitement get me running too fast too soon. I had my watch to help me. The crowds were deafening. The back of my neck/head hurt a little, but I think this was because of the way I was holding my head. I shook it out a little and tried focusing downward a little, but my head kept tilting back with my "proud stance."

It was around this time (with about 5 miles to go), I grabbed an orange slice from a kid for a few bites. I love orange slices during races. People, especially the college kids, were cheering me on, "Go Red Sox! Looking strong!" I was excited. I hadn't dropped pace yet.

I felt frustrated with 4 miles to go, as I was constantly moving between or around runners/walkers. That's the downside to starting in a slower wave/corral. Oh well. I passed a hamburger and a hotdog and a man in a pink tutu. It was entertaining, as I was slightly on a runner's high/ignoring everything around me. I didn't have any more energy for extra fist pumps every time I heard "Go Red Sox!" or for waving up the crowd to cheer louder. This was the last 5k. I glanced at my watch. I would be able to break 3:10 even if I ran a 8:00/mi pace, I thought. No slacking now.

I told myself, "Come on, Anna. You can do anything for three miles. This is it. Just keep pace for another mile and then kick it up a notch." I steadily made my way towards the large Citgo sign. With two miles to go, I knew I could break 3:10, but I wondered how close I could get to 3:05. I knew the Citgo sign was at about mile 25.

I really appreciate whoever had the idea to put "one mile to go" at the 25.2 mile point. I looked at my watch and knew that I had already added a lot of distance with the zig-zagging. Time to get serious. I kept saying, "Last mile. You can do this at a sub-7:00/mi pace. You can hold a top speed for this distance." I picked out a man with some sweet tattoos and tried to beat him. We turned the corner onto Boylston Street. That finish sign was further away than I remembered it when I was watching the mile race the day before. I passed the 26 mile mark and kept moving my legs as fast as I could. "Seriously, Anna. Point. Two. Miles. That's less than a lap around the track! You got this!" I saw the man with the tattoos take off. I couldn't keep up. I had enough sense to move to the center of the road. I didn't want anyone's cape or jacket in my face for the finish photos (haha). I held my hands up through the finish, and I dropped them after I knew the man had taken my finish photo. My legs were dead.

Pushing through the crowd at the end, grabbing a bag of food and a blanket (skipped the Powerbars and Gatorade because of the crowd), I was glad to get a breath of fresh air when everyone from wave one had to go right to pick up their wave one bags. I was one of the first handful of wave two finishers, and some volunteers were surprised to see us so soon. I walked down the line of buses (mine was the last one on the right), and the volunteers were all cheering me on and congratulating me. I felt like a rockstar, like an elite runners, like I had won something. Haha. I saw two other men from my wave just as happy to not be in a crowd of people and to have run sub 3:10's. We smiled at each other that "I know what you just went through" smile and made out ways to our family and friends.

I had a 4:00PM flight, so Rob and I walked back to the hotel after I introduced him to my college marathon coach (who I ran into after the finish). I showered while Rob packed and found the best way to the airport. We were in the security line (along with Dean Karnazes) when we found out about the two explosions. Everyone was on their phones, replying to text messages and phone calls. I lost cellphone service for a short while, but I was able to let my sisters know I was fine and to tell Mom. It was ridiculous. I couldn't believe what had happened.

Two bombs near the finish line of the Boston Marathon. Injuries. Stopped the race. Stopped the Red Sox game. Confusion and shock quickly turned to anger and being a guilty that I wasn't there to help those in need. An attack on the Boston Marathon felt like a personal attack. How dare someone make something that is so pure for me---to me, running is not about race, religion, money, or politics---into a terror, into a sad event. How dare they take away my joy of having the perfect birthday weekend (Nats game, Red Sox came, Little Italy pasta, boyfriend time, and running a PR at my second Boston marathon). The Boston Marathon is for people from all over the world, of all races. How dare someone intrude on this. Boston to me was like the Olympics. I was pissed...

Took Tuesday and Wednesday completely off exercise.

Taught body sculpting class tonight. No run. 

A.M.: Ran 2 easy miles before work. Looks like it will be a humid day.

P.M.: Ran 3 easy miles with Jack from the gym. We beat the rain.

Core:

2 sets: 

25 BOSU crunches

25 BOSU side crunches (each side)

10 BOSU bicycles (each side)

25 BOSU back extensions  

Plus one set:

25 decline sit-ups

1 min sit & reach + V-ups combo sit-up

1 min plank

30 push-ups 

Climbed: 5.8 to warm-up, 2 x 5.7, 2 x 5.8, 5.7 to cool-down

Body is still in recovery mode. It's not just the legs; it's the entire body. Haha. Feels awesome.

I got up early to make it out to West Virginia for a Tough Mudder challenge. It was a lot of fun! I did it with a few friends (three of them I knew beforehand, and the other ten were all new friends). The distance was easy, but I definitely needed the team to make it through some of the obstacles. If I had to describe the day it would be:

wet, freezing cold, rocks in my socks

It was still fun, though, especially in hindsight. I just wish it was 80-90 degrees outside! There were a few cases of hypothermia, a heart attack, and one man died. 

Today begins my week in Memphis. Easy 3 miles around downtown. Legs are bruised. Still recovering from the marathon.

Easy 30 minute stationary bike ride in the morning. Core work. Work is active.

Easy one hour of running around downtown Memphis taking photos of everything.

Easy 4 miles around more of downtown Memphis, followed by a quick mini travel WOD:

3 rounds:

20 jumping jacks 

20 burpees

20 squats 

Work and travel day. No workout. Body is still in recovery.

Very light, very easy 4 miles with the YMCA running club. My left knee has been bothering me a little. I hope it is just a bruise.

Easy six miles (downhill/uphill split). At the end of the run, I bought a new pair of shoes from Pacers. I've been in Asics for a long time, so I'm trying out a pair of Mizunos. No miles on them yet--just jogged next to the store.

Did abs on the BOSU ball.

Pull-ups: 7-6-5-4-3-2-1-2

Ran with Jack. 4 miles. Felt difficult.

Climbed: 5.8, 2x5.8, 5.8, 5.8. Called it a night to eat and see Rob before he leaves.  

1 mile run (7:30 pace) to warm up.

2x15 squats (bodyweight, 45lb)

3x12 squats (65, 65, 75)

4x10 bench press (45, 65, 65, 65)

4x10 wide lat pull down (40, 60/50, 50, 50)

2x15 DB curl and press (12s, 15s)

2x15 DB triceps extension (20, 20)

Swiss ball abs:

2x25 each:

-Crunch

-Side crunch, each side

-Leg levers (alt ball bw legs and hands)

1/2 mile warm-up

6 rounds: 1/6th mile fast-1/6th mile slow

1/2 mile cool-down