Invictus

Ran 2 miles easy (discount on running shoes!) followed by a 9 mile run. It began as a 6 mile run, but I felt so good (it was almost 60 degrees outside) that I decided to run 9 miles. Followed by ab work in the grass outside.

Lazy day! Fun day! Relaxed. Went out with some friends for drinks and dinner. I had an Irish coffee, a Bailey's Irish Creme Cheesecake, and Irish beef stew with a roll and butter. I also had water, of course. It felt good to have a solid cheat meal and NOT FEEL GUILTY about it. VICTORY is mine, you devlish eating disordered thoughts. I will have my cake and eat it too.

Easy loop around Arlington. Felt good to loosen up after a long night of sleep. My upper back hurts very sharply every time I breathe...but this happens on and off all the time for me.

Treadmill workout. 

1 mile warm-up (8:00 to 6:50/mile pace)

8 x 20 sec fast hills (10-20 sec jog hill recovery), 12% incline (6:50-7:00/mile pace)

1 mile cool-down (outside, cold)

2 x 25 straight leg crunches

2 x 25 left oblique crunch

2 x 25 right oblique crunch

2 x 25 leg raise

2 x 25 toe touches 

3 x 10 knees to elbows

1 x max dead-hang pull-ups (7)

5 rounds:

15 push-press (45 lbs)

20 box jumps (24")

Did some bouldering afterwards. Had a lot of energy today. Recovered with Whole Foods hot bar. 

Treadmill run (work on mental toughness).

Mile 1: Easy, 8:30-7:40/mile pace

Mile 2: Held 7:40-7:30/mile pace

Mile 3: 7:30-7:03/mile pace

Mile 4: Increased speed every quarter mile (7:03-6:45/mile pace)

Mile 5: Increased speed every quarter mile (6:45-6:20/mile pace)

Mile 6: Increased speed every quarter mile, a little more at the end (6:20-5:45/mile pace)

Ran 6 miles total in 45:00 +/- 30 seconds.

Did one set of each exercise, repeated circuit. 

2 x 25 regular crunch

2 x 25 left cross-over crunch

2 x 25 right cross-over crunch

2 x 25 reverse crunch (legs only)

2 x 25 reverse crunch (legs and shoulders) 

Quick lifting session, no spotter, feeling a little weak/tired today, shoulder is in pain:

3 x 10 front squats (45 lb)

3 x 10 bench press (45 lb)--pain in shoulder

3 x 10 bent over row (45 lb)

3 x 10 DB shoulder press (12.5, 12.5, 15) 

3 x 10 alternating DB bicep curl (12.5, 12.5, 15) 

3 x 10 DB tricep kickback (12.5, 12.5, 15) 

Did two routes on top rope (5.7 and a fun 5.8).

Still feeling sluggish. Trying to get back to a decent pace for marathon training. Long day at work today (6AM-5:30PM), so I did my quick workout during lunch. I felt very active at regular activities/non exercise activities today (mostly on my feet all day, moving objects at work, baking cookies...haha). 

Since I just started this log today, I'll also record my weight and what I ate. Having recovered/being in recovery from an eating disorder, I'm trying to enjoy all kinds of foods, not get too strict about my diet, just make sure I eat enough to fuel my workouts. Estimating Calories here...

Breakfast - Banana (110), oatmeal (180) = 290

Lunch -  Grilled cheese sandwich (400), chocolate chip cookie (200), water (0) = 600

Snacks - Apple (80), Capri Sun (70), Goldfish (120) = 270

Dinner - Ravioli (400), OJ (120), water (0), chocolate chip cookies (homemade, 400) = 920

Total = 2080 Calories

Ran 4 miles on the C&O Canal (east then west). Easy. Felt good during the day.

On a dip bar/pull-up bar: 

2 x 15 bent leg raises

2 x 15 left side bent leg raises

2 x 15 right side bent leg raises

2 x 15 straight leg raises  

B - black cherry Greek yogurt (120), oatmeal (180) = 300

S - baked butternut squash with a pinch of salt (150) 

L - grilled chicken sandwich with mustard, lettuce, tomato (500), fries (300) = 800

S - small red apple (80), two homemade cookies (200) = 280

D - pasta with two homemade cookies (400), wine (300), water (0)

Whew! Work today felt like a workout (again)! Lifting a lot of moderately heavy items (and a few very heavy items!) is tough! I was covered in dirt, grease, and grim from the day. I love it. Today's run comes from CrossFit Endurance.

16 min warm-up

 6 x 600m (2 min rest): 2:16, 2:13, 2:09, 2:10, 2:09, 2:06

18 min cool down

 I had doubts at the beginning because I haven't been on the track in a while. I decided I could push it a little harder on the second one, and the third one surprised me. From there, I tried to keep it under 2:10. I had forgotten how good a real warm-up and cool-down feels!

The weather is getting colder. That means two things: lungs need to adjust and I need to adjust my clothing. I finally gave in and wore some calf-length capris (tight everywhere except at the bottom!), a technical short-sleeved shirt, a cotton long-sleeved shirt, gloves, and ear warmers. I actually felt like I warmed up on my run to the track! I did the speed work in just capris and a t-shirt. On the cool down, I was coughing at every intersection---but that was just a little more incentive for me to actually cool down!

Got home and did some ab work (Abs 2.0) and some SMR with the rolling stick. I have a big knot in my left calf that I've been working on all week.

Thoughts on my run today: How is my form doing, Psalms 23, Eminem's music, what do other people think about, blogging this great run, how are my lungs, my arms--move forward!

B - black cherry Greek yogurt, oatmeal with honey

L - pasta with meat and red sauce, mashed potatoes, vegetables, cookie, water

S - small red apple

Another physically demanding day at work. I'm so glad it's the weekend. Time to let my lungs get a break from work and my body a break from lifting things.

Legs are a little dead. Jogged half a mile warm-up on the treadmill (slow pace).

3 x 10 deadlift (75 lbs, 105 lbs, 125 lbs)

3 x 10 Bulgarian squat using BOSU ball (40 lbs, 40 lbs, 50 lbs)

1 x 10 push-ups, 1 x 10 Renegade rows (20 lbs), 1 x 10 man makers (20 lbs) 

3 x 10-15 push-ups on BOSU ball

3 x 10 bent over row using dumbbells (40 lbs, 40 lbs, 50 lbs)

3 x 15 leg levers while holding dumbbells (40 lbs, 40 lbs, 40 lbs)

3 x 15 bicycle on BOSU ball (stabilized with opposite foot)

(I did one set of everything then restarted from the top exercise.)

After that, I did a little technique/skill work. I progressed the weighted exercises from the PVC pipe, to the 20 lb bar, to the 45 lb bar.

air squat

front squat

overhead squat

shoulder press

push press

push jerk

snatch

deadlift

sumo deadlift high pull

medicine ball clean

wall ball shots 

I decided to use today as my "off day" from running since Sunday is supposed to be MID SIXTIES and tomorrow is my long run (low sixties). Crazy Friday night...haha.