Invictus

2 mile easy warm-up

4 mile tempo: 6:18, 6:14, 6:27, 6:34

2 mile cool-down

B - 2 egg muffins, water

L - leftover dinner Thai ginger chicken/rice, water

S - Picky Bar

D - Lost Dog Fat Molly sandwich, lemonade

4 easy miles along the C&O Canal Towpath.

Lift:

3x10 DB single-leg step-up (15lb DBs)

3x10 renegade row+push-up (15lb DBs)

3x10 push press (45lbs)

5x5 deadlift (95lbs, focus on form)

Core routine:

2x15 weighted sit-ups (25lbs)

2x25 side v-ups/crunches (each side)

2x25 leg raises

2x25 leg raised, toe touchers

B - chai tea latte, breakfast spinach, feta, egg white wrap (all from Starbucks)

S - bag of Sun Chips and Capri Sun (working with Lego League Competition today)

L - salad bar (no meat), water

S - Quest bar

D - 2 egg muffins, ice cream and 4 ginger cookies

12 miles at super easy/normal run/closer to marathon pace thirds:

8:55, 8:00, 7:51, 7:54,

7:54?, 7:54, 7:12, 7:03,

7:12, 7:01, 6:53, 6:56

B - oatmeal with cherries and chocolate chips, water (before run)

L - turkey panini, chai tea latte

D - pulled pork BBQ, baked beans, some cucumber/onion salad, a soda, 2.5 beers (one saison, 1.5 Hell or High Watermelon), water (out with Rob and friends)

Day off. Stretch. Rest.

B/L - Whole Foods salad bar: garlic kale, chicken/pasta, spicy potatoes, mac n cheese, and 4 bbq wings, handful of almonds, water

S - finished off the ice cream (only a little left), had 3 of Laura's healthy junkfood bites

S - salt and lime popcorn

Easy 6 miles.

Lift:

3x10 squat (105lbs)

3x10 DB biceps curl (15lbs)

3x10 DB overhead press (15lbs)

3x10 DB triceps kickback (15lbs)

3x10 bent over DB row (15lbs)

3x10 push-ups

5 sets of pull-ups (7-7-7-5-4)

Core routine:

2x25 Swiss ball crunch

2x25 Swiss ball side crunch (each side)

2x26 Swiss ball leg raise (switching ball from legs to arms)

B - 2 egg muffins

L - soup, orange, water, protein bar

S - 1 protein bar

D - chicken and vegetables with rice, chocolate milk

Easy warm-up jog + strides.

4x1200m with 500m jog recovery (4:26, 4:29, 4:25, 4:22) + 1x400m (1:20)

Easy cool-down jog.

Planks:

3 sets: (1 min front, 1 min right side, 1 min left side, 25 push-ups)

+ 25 push-ups (to make it 100)

B - 1 Quest bar, water, 2 egg muffins

S - 1 Luna protein bar

L - leftover chicken/vegetables, 1 banana with Nutella, 1 Kind bar, water

D - 1 pizza (haha), water, handful of chocolate chips

Lifted (DB circuit).

Ran 5 easy miles.

Ate Baja Fresh for the first time!

Ran 4 easy and did planks/push-ups.

Ran 6 easy on the C&O Canal.

Lifted after (squat, bench, pull-ups, core on the Swiss ball).

Ran about an hour with Alex and Abdullah along the C&O Canal. We ran from Carderock Park to Great Falls (the bathrooms) and back.

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

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

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.

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.

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.

DB weight lifting session at home.

Ran 6 miles easy with Jack.

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.

10 very light and easy miles along the C&O Canal Towpath with Alex. Glad he didn't want to push the pace (but I had only been aiming for 6-8 miles).

Historic moment: Ate some delicious waffles post-run!!

Day off. Did some core work. Went to Bluejacket and the baseball game with my man. Stayed up late...ugh.

Morning workout:

1 mile warm-up,

400m (relaxed)-1600m-1200m-800m-400m-400m (fast) 

(recovery jog is half the effort distance)

1 mile cool-down

400: 1:28

1600: 5:51 (felt tough, splits were about 1:31, 1:28, 1:26, 1:26)

1200: 4:17

800: 2:47

400: 1:19 (felt difficult)

400: 1:19 (felt faster than the previous 400, so I was a little disappointed that it was the same pace...haha, gotta get some leg speed...somehow)

Planks (3 min total on each side) + push-ups (125 push-ups total)

Evening lift:

3x12 Squat (95, 95, 105 lbs)

3x12 Bench press (65, 65, 65)

3x12 Rack row (bodyweight)

3x20 Walking DB lunges (15, 15, 20lbs each hand)

3x10 DB Overhead press (15, 15, 20lbs each hand)

3x10 Spiderman planks (10 knees-to-elbow on each side)

3x10 Triceps dips (bodyweight)

3x15 Banana boats (10lb plate)

3x15 Superman (bodyweight)

1x10 burpee pull-ups

Stretch!

Very easy 5 mile jog. 8:35/mile pace.

2 mile warm-up jog

3 mile tempo (no watch, went by feel, slight increase each mile)

1 mile cool-down jog

Mini lift:

4x12 sandbag bent over row and Romanian deadlift

4x25 push-ups

1x10 marching plank

1x10 reach through and tap side plank (each side)

I didn't have my Garmin, so my tempo might have been anywhere between 6:30-7:00 mile pace. It was sunny, warm, and humid, and I only had one bottle of water to drink today, since I was doing a lot of manual work in the lab. I felt rushed with the lift because Rob and I got tickets to an advance screening of X-Men! Once I got to the theatre, I relaxed. We shared a movie pizza, chicken tenders with honey mustard, a bag of popcorn, Sprite, and water. I really enjoyed the evening and the movie. (I really enjoy the X-Men movies!)
 

6 easy miles along the C&O Canal.

Lift (warmed up with light weight on each):

3x12 squat (105 lbs)

3xmax strict pull-ups (10-8-7)

3x12 bench press (65 lbs)

3x25 toe touchers (10 lb plate)

3x25 Swiss ball crunch

3x25 Swiss ball side crunch (each side)

3x15 back extension

STRETCHED!

12 miles, progressive:

9:22, 8:05, 8:06, 7:49, 7:49, 7:40 (slight uphill on C&O Canal from Carderock)

7:28, 7:09, 6:30, 6:23, 6:25, 6:35 (slight downhill on C&O Canal on return trip)

Felt pretty good.

Easy 7.5 mile jog on the C&O Canal Towpath followed by planks (3x1 min each side).

2 mile warm-up jog

1 mile fast (5:28.6)

3 mile cool-down run

The evening before the race, I decided to run the Loudoun Street Mile with my coach and two teammates. To cover what I did/ate the day before:

Run: 7.5 miles, easy on the way out, slight pick-up on the return trip

B - water, waffle, some pickles

L - Starbucks southwest chicken sandwich (chicken and bell peppers), small espresso frappe

D- salmon with rissotto, water

I slept in and skipped breakfast the day of the race, but I had some water before the race began. It's only a mile, and I wasn't really hungry. I warmed up very slow, did some dynamic movements, and completed four strides before heading to the start. I didn't really feel "ready"/really warmed up to race a mile, but I was sweating a little and my legs were as ready as they were going to be. Miles still feel very awkward for me.

The race course is downhill for the first quarter mile, *slightly* uphill for the second quarter mile, and downhill for the entire second half mile. There were people calling out splits at every quarter mile.

0.25: 1:20

0.50: 2:44 (~1:24)

"Over the hill then run like hell!"

0.75: 4:09 (~1:25)

1.00: 5.28.6 (~1:20)

It wasn't really consistent, and it wasn't a negative split (seriously, Anna, even with that downhill?!), but it is a PR for me. I had never run a mile faster than 5:30 before this race! Maybe I can work very hard and run a 5:20 mile one day. A 15 year old girl was running with me, and she kicked it in to beat me by a solid 3-4 seconds. I tried to keep up, but I wasn't there.

2 mile warm-up (then stood around waiting for the storm to pass)

1 mile warm-up

800-800-1600-800-800

2:58, 2:49 (got yelled at because Abdullah and I "raced" it, so I did the rest of the workout with Lisa), 5:58, 2:54, 2:56 (could have gone faster, but I wanted to stay with Lisa)

Overall, I was a little upset with my pacing/lack thereof (got a little flustered after the second 800m). I'm glad to have gotten in a workout (despite the storm), but I was tired and hungry (hangry). Also a little frustrated with work this week (it's fun, but there's lots to do and not enough hours/brain power to do them in the time I want).

2 mile cool-down

4 very easy slow miles. Sluggish legs. Core work.

I ran my first tempo on a track today. It reminded me of running the 10k in college, except this time I ran 16 laps instead of 25 laps (and ran them under control). I didn't really feel warmed up until 2.5 miles into the run. I had Kate and Alex to run with for most of it. Alex took off on the final mile, but I knew to let him go. I felt fine at the pace we were running, but Coach gave me a warning on the 92 second lap, so I kept it under control for the final lap. Felt pretty good/easy.

1.5 mile warm-up

97/95/96/97 (6:26.1)

96/94/94/95 (12:46.49) [6:20]

94/94/93/93 (19:02.75) [6:16]

94/95/92/95 (25:19.43) [6:17]

1.5 mile cool-down

6 easy miles with Jack.

11 slightly progressive miles with Nora. Felt slightly sluggish. I didn't have my watch, but we figured we were going about a 7:00/mi pace at the end. Followed it with planks and push-ups. Got home and lifted some weights (upper body only).