| 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 | | 193.00 | 39.00 | 232.00 |
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| 7 easy miles with Jack. Feeling sick. Did core then had soup.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Sick. Off day. Upset/frustrated, since last week I had arch/feet problems. Just need to start healthy for marathon training. Need to focus on the small things. Sleep, good nutrition, proper rest, proper increase in mileage. Bought new shoes last Wednesday.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 3.00 | 8.00 |
| I did the workout with the morning group so I could go to the Nats game (and get a Werth garden gnome with my boy). Felt good to get a track workout in!
2 mile warm-up
2x(1200-800-400) with half-distance recovery jog
4:17
2:52
1:23
4:17
2:44
1:17
2 mile cool-down
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 easy miles + lift
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 4.00 | 9.00 |
| 2 mile warm-up
4 mile track tempo:
6:21
6:15
6:09
6:06
3 mile cool-down
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Bike ride to/fro Jazz in the Garden. Good night. :) I should do this with my boy more often.
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| | Slow miles | Fast miles | Total Distance | | 14.00 | 0.00 | 14.00 |
| 14 mile progression run (finished sub-7:00 min miles)
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| | Slow miles | Fast miles | Total Distance | | 10.25 | 0.00 | 10.25 |
| 10.25 easy miles
planks
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| No run. Just lifted (dumbbells) at home and did bodyweight core work. Mental day...being cautious with my hips and all. Stretched.
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| | Slow miles | Fast miles | Total Distance | | 6.25 | 4.00 | 10.25 |
| Mentally I was having a difficult time wrapping my head around this workout all day. It felt great, though! I was happy to do it with the team and happy that the weather cleared in time for the evening run. I've started eating a little better and getting more sleep.
B- oatmeal, water
L- chicken breast with parsley, rosmary, thyme, steamed mixed vegetables, peach, kiwi, watermelon, water
S- some of leftover turkey sandwich and a slice of homemade banana bread, water
(workout, then dinner)
D- orange sparkling water, pepperoni pizza, water
1.5 mile warm-up, leg swings, 2x strides
8x800m (400m recovery)
2:59
2:59
2:52 (felt a little fast, took it back a little)
2:54
2:51
2:50
2:50
2:46
3 mile cool-down
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| B - oatmeal and water
L - chicken breast with spices, vegetables, watermelon, peach, water
S - Quest bar
D - chicken, chorizo, and beef tacos (one of each), chips with guacamole, apple cider, water
Taco Tuesday on Wednesday!
I went for a light six mile run to get to the taco place. It was a hole-in-the-wall place, so it was fine that I showed up in running clothes and sweat. It might have taken me just as long to metro home as it would have to run the whole way home. After I got off the metro, I still had one more mile to run to get home. Did some planking when I got home. Stretched. Slept like a rock. Feeling good. Feeling strong. Not walking around hungry or bloated. Well hydrated. :)
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 3.00 | 8.50 |
| B - oatmeal, water
S - Quest bar
L - chicken breast with herbs, peach, two kiwi, handful of crispy chickpeas, water
S - Clif Shot (espresso), water
[workout time]
I'll update this after my tempo tonight, but I wanted to start it in order to note that today is the first time I've eaten a gel in a long time (over a year...haven't had one since Boston 2013). I ordered a box of Carb Boom! for this training cycle. I remember my first time eating one; I hated it! I learned to like it like I learned to like our Navy grape powdered sports drink (I'd like to get my hands on that stuff again...). I got the variety pack, and I'm excited to try some of their new flavors. They're under new management as of 2010 (when I graduated). I probably should have at least one gel during my marathon in November, so I'm letting my stomach know, "Get it together! I will run with gel in the belly!"
Update:
Things were a little hectic with a change of location for the tempo, so I missed the group tempo and just did a three mile tempo by myself. I didn't know distances, so I didn't know mile splits. Tempo feel, I should say, then.
All in all, 8.5 miles total. Lifted at home and did some core work.
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| | Slow miles | Fast miles | Total Distance | | 4.50 | 0.00 | 4.50 |
| 4.5 very slow, easy miles.
B - oatmeal, water
S - Quest bar
L - garden salad with chicken on top, 1/3rd cup of the pasta salad mix (oil-based), water with Nuun tablet
S - peach on the drive home
S - Carb Boom! right before run. Banana peach...eh. Put the whole box in the fridge because I don't like warm gels.
[insert run + core work]
D - Whole Foods sushi and seaweed salad, water
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| | Slow miles | Fast miles | Total Distance | | 16.00 | 0.00 | 16.00 |
| 16 progressive miles with Nora, Kate, and Stephen.
9:12, 8:14, 8:19, 7:56, 7:45, 7:47 (HR: 136-153 bpm)
7:38, 7:32, 7:27, 7:22, 7:18, 7:18 (HR: 153-160 bpm)
6:43, 6:33, 6:41, 6:35 (HR: 166-174 bpm)
Average Pace: 7:32/mile
Average HR: 156 bpm
Good weather. Cool for August (60's? 70's?). Felt good. Hamstring started to "catch" a little on the final 1.5 miles. Ate a bagle with cream cheese and jam before the run. Had an apple cinnamon Carb Boom! around mile 7-8. Carried water to sip (finished it just before our final third). Finished with planks (1 min each side x 2).
B - bagel with cream cheese and jam, water
L - turkey and avocado/lettuce/tomato/bacon sandwich with a side salad (drenched in dressing...) and lemonade from Corner Bakery
S - water, a spoonful of gelato
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| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| 12 miles light and easy with Kate and Stephen. Recovery!
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Day off. Walked 1/2 mile for Charity Miles app.
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| | Slow miles | Fast miles | Total Distance | | 10.50 | 4.00 | 14.50 |
| AM: 3.5 easy
PM: 400-800-1200-1600-1200-800-400
Half distance recovery. Start slow, finish fast. Felt hard up to and including the 1600, felt surprisingly good on the way down. 2 mile warm-up. 3 mile cool-down.
1:24
2:53
4:23
5:55
4:19
2:50
1:17
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 miles easy.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 4.00 | 9.00 |
| 2 mile warm-up
4 mile tempo (on the multiuse trail): 6:24, 6:18, 6:28, 6:19
3 mile cool-down
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles very easy
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| | Slow miles | Fast miles | Total Distance | | 16.00 | 2.00 | 18.00 |
| 18 mile progression run. Struggled a little. Took only water, no fuel. Should have taken a gel every 45-50 minutes. Noted.
9:23, 8:54, 8:57, 8:28, 8:30, 8:37, 8:11, 8:04,
7:49, 7:47, 7:48, 7:36, 7:14, 7:15,
7:07, 7:13, 6:40, 6:40
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| | Slow miles | Fast miles | Total Distance | | 9.00 | 0.00 | 9.00 |
| 9 easy miles before a day of tubing (cold!).
Notes for tubing:
- bring extra tubes (they pop)
- wait until the water is at least 2 ft high (lots of rocks/low areas)
- do it on a warm, sunny day
- bring more water/snacks/beer if you're going on a slow route
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles easy, core, push-ups
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 3.00 | 9.00 |
| 2 sets of: 1x1600, 1x800 (half distance jog recovery)
2.5 mile warm-up, 3 mile cool-dow
Felt okay. Started rough. Ended well. Drank Nuun instead of just water during the workout because it happened to be in my water bottle.
Set 1: 5:57, 2:54
Set 2: 5:49, 2:44
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 miles easy + lift, core, pull-ups (10-6-4-4-3)
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 5.00 | 10.00 |
| Ran my first 8k tempo today. Felt tough, fell off the pack around mile 3, but I held onto my pace. Mental day. This is also a new 8k PR! Haha. Awesome. 2 mi warm-up. 3 mi cool-down. Finished with planks.
31:04 (6:20, 6:14, 6:11, 6:14, 6:05)
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Day off!
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| | Slow miles | Fast miles | Total Distance | | 14.00 | 7.00 | 21.00 |
| 11 weeks until my marathon!
2 weeks until my half marathon. 6 weeks until my other half marathon.
21 mile progression run! I ran each third with a different group of ladies, but the paces were right what I wanted. I like to stick to the "add 45 seconds" and "add 90 seconds" rule. The final third started getting a little fast too soon for me, so I jumped groups when we were all at a stoplight. Finally ran a smart long run. I really need to get a feel for the 6:40-6:50 marathon pace.
9:19, 8:28, 8:33, 8:07, 8:25, 8:07, 8:07 (with Lauren, Juan, and Nora)
7:46, 7:50, 7:28, 7:25, 7:14, 7:03, 7:21 (with Kate, Erin, and Sam)
7:06, 6:43, 7:00, 6:46, 6:42, 6:54, 6:49 (with Nora, Ann, Kelly, Sarah, and Ryan)
(we lose reception at 5 miles out, so that 7:00 is probably a little faster)
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| Waited until 10:30AM to run. Very hot and humid. Ran on some trails. Took it easy (even though the hills were tough). Should have carried water. Being hosed down at the end felt so good!
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| | Slow miles | Fast miles | Total Distance | | 193.00 | 39.00 | 232.00 |
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