| 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 | | 80.50 | 30.60 | 111.10 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Ran 4 very easy. Followed with pull-ups and core work.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 1000 yds of swimming (10x50yds fast) plus 5-10 minutes of water jogging.
Slight arch pain.
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| | Slow miles | Fast miles | Total Distance | | 5.50 | 3.00 | 8.50 |
| 3 mile warm-up
1x2mi tempo
1/2 mi jog
1x1mi tempo
2 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 | | 7.00 | 10.00 | 17.00 |
| 2 mi easy
4-3-2-1 miles at marathon pace (1 mile jog recovery between each)
2 mi easy
Felt difficult. Humid and hot. Felt great on the way back. Cool down was tough.
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| | Slow miles | Fast miles | Total Distance | | 10.00 | 0.00 | 10.00 |
| 10 very easy miles at Great Falls.
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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 | | 6.50 | 4.50 | 11.00 |
| 2 mi warm-up
6x1200m (500m recovery)
3 mi cool-down
I didn't plan on doing six intervals (I had planned on four). I didn't plan on a three mile cool-down (I had planned on two). Finished with planks.
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| Recovery. Slow.
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Recovery miles. Slow. Easy.
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles easy (last mile pick-up). Getting ready for Sunday.
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Very easy 2 miles in the afternoon, mostly a shake-out. Walked around in the morning.
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| | Race: |
Navy-Air Force Half Marathon (13.1 Miles) 01:24:24, Place overall: 9, Place in age division: 5 | | Slow miles | Fast miles | Total Distance | | 0.00 | 13.10 | 13.10 |
| Race report here: http://nonsequitur-box.blogspot.com/2014/09/race-recap-navy-air-force-half-marathon.html
It went well!
| | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| 5 very easy miles.
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| | Slow miles | Fast miles | Total Distance | | 8.00 | 0.00 | 8.00 |
| 8 light, easy miles. Feeling good.
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 miles. Felt good. Slight "nagging" in front and middle of left shin.
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Warmed up 2 miles to start the tempo, but Coach nixed it because of my shin still nagging me. Just feels like a VERY MILD ache on the front of my shin, but it is better to be safe than sorry. Coach said to take the next 4-5 days off running. I said I would do what he said, so I'll take the days off...
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| OFF completely.
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Biked 42 kilometers. Did four fast laps around Hains Point. Great day for a bike ride!
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Used the ElliptiGO for the first time today. Only did about a 10k, did core work later. I loved the ElliptiGO. It's now on my list of things to buy once I save the money.
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| | Slow miles | Fast miles | Total Distance | | 80.50 | 30.60 | 111.10 |
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