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.

I had some black cherry Greek yogurt (1/2 cup), water, and a Builder Bar for breakfast. After that, I ran 10.03 miles in 1:14:45 at a 7:27/mi average pace. My miles were at average paces of: 8:15, 7:22, 7:20, 7:35, 7:34, 7:11, 7:02, 7:20, 7:37, and 7:19. Only two of those miles were at goal pace (7:11 or below).

I'm aiming to run a 3:10 for the Boston Marathon in April. I'm satisfied with the run today. In October, I did an 11 mile run at 7:45 pace and a 13 mile run at 7:37 pace. I took some time off, and coming back on it at a 7:27 pace for 10 miles is good. I need to be adamant about slowly increasing mileage and doing speed work (with a watch, on a track, or with my Garmin).

After my run, I had Whole Foods hot/salad bar: salmon, broccoli, kale, mashed potatoes, water, and a sample of the cider. I watched Alabama beat UGA at a friend's house (drank a lot of water and ate some brownies), then went to a friend's house warming party (more fruit, cheese, sandwich meat, snacks, and water).

Ran at the end of the day (before dinner) after doing some Secret Santa shopping. Easy run. Felt a little sluggish. Poor diet today.

B - 8 oz. chocolate soy milk, espresso powder, and a banana--blended together with 2 ice cubes for a morning smoothie

L - 1 slice of wheat toast (little butter), Western omelet (3 eggs, cheese, ham, peppers), water

D - ravioli with red sauce, lambic 

B - oatmeal with honey

L - 1/2 cup of chili over mixed greens, a little cheddar cheese, a few slices of fresh bell peppers, and some red onion

S - small red apple

Ran 3 easy miles...so sluggish...

2 rounds:

25 BOSU crunches

15 BOSU side plank and reach through, each side

15 BOSU bicycles

5 rounds:

10 pistols each leg

10 bench press (45, 45, 45, 55, 55)

10 ring back rows

10 BOSU ball burpees 

D -  Bulgogi (Korean barbeque), white rice, Ritter coffee and chocolate bar (sometimes I feel sluggish if I don't get enough red meat/iron or chocolate...haha)

B - oatmeal with honey

L - broccoli, carrots, cauliflower, some mixed sausage and rice, a slice of my first meatloaf, 1 cookie

S - apple, water

Workout:

15 min warm up jog

2 x (8x200m): rest is 30 seconds between each 200m and a 800m jog between sets

39, 38, 41, 40, 40, 39, 41, 37 (had some high school track athletes to chase on the last one)

30 sec rest/800m jog/30 sec rest

39, 39, 41, 39, 40, 40, 39, 40 (moved to the outer lane to get out of the way, used the 200m marks)

15 min cool down jog

Ab routine:

2 sets:

25 straight leg crunches

25 side crunches (each side)

25 leg levers

25 toe touches

S - banana, light chocolate soy milk

D - bison burger from Ray's, Cheerwine, side salad 

B - oatmeal with honey 

S - apple 

Hamstrings felt so tight today!! Slow, painful, sluggish miles along the C&O Canal

L - rice, chicken, vegetables, chocolate milk 

S - banana

D - sushi dinner, 3 bottles of beer, slice of cake 

Woke up feeling a little bloated and sick. The bad effects of beer and anti-nutrition. 

B - none

S - apple

L - cup of chili, small salad, apple juice

S - butterscotch candy piece, water

S - some semi-sweet chocolate chips

Started off easy, legs felt tight, decided not to do the speed workout and instead build a better base mileage. After 5 miles, I think my legs loosened up...or the fact that I had to go pee for the last three miles of my run made me move a little quicker/think about something other than the tightness in my hamstrings. It was about 45 degrees Fahrenheit outside, and I was cold all day, so I ran in spandex capris, a technical tee, a cotton long sleeved shirt, gloves, and a ear warmer/neck warmer. Perfect choice.

Did a little lifting with the dumbbells I have at home:

Circuit 1:

3 x 10-12 of:  DB clean and press (each arm), biceps curl, triceps extension

Circuit 2: 

3 x 10-12 of:  staggered stance overhead DB press, hammer curl, triceps kickback (palms in, palms forward = 1/1, 2/2, etc)

Abs 1.0:

2 x 25 regular crunch

2 x 25 cross over crunch (each side)

2 x 25 reverse crunch (legs only)

2 x 25 reverse crunch (full motion)

Foam rolled the legs...

Feeling a little less bloated now, after the workout. A little tired all day.

D - vegetable curry with rice (homemade)

According to my boyfriend, I make a delicious curry with vegetables served over rice. The vegetables include mushrooms, eggplant, zucchini, and okra. I also include ginger, garlic, red pepper flakes, red chili paste, miso, light coconut milk, and some water. Delicious.

I finally got a solid night's rest! I also remembered to take my fish oil this morning.

B - oatmeal with a banana, water

L - cafeteria leftovers (little bit of everything): vegetables, pasta with meat, mac-n-cheese, and rice-n-chicken; cookie, water

S - Clif bar - cherry almond (I was so hungry!)

D - baked chicken breast with herbs, microwaved broccoli (so proud of myself for cooking dinner two nights in a row)

Off to celebrate with a friend tonight. I'm really really really trying to take today entirely off working out (because rest is important and I want to run on Saturday AND Sunday)! I always feel so bloated and fat and gross when I don't workout and eat normally. :(

Go Navy! Beat Army! 10-11 mile run scheduled for tomorrow.. I gotta get up early, run, eat, watch some of the game, do some Secret Santa shopping, and go to a party---packed day tomorrow!

Edit: I had one beer and two small cups of water. Dancing was fun!

B - Clif bar

I ran with Jack. It was fun having someone to run with around here! I should have had some more water before the run. It was a perfect fifty degrees. I started out with a long sleeved shirt, but quickly was just running in shorts and a t-shirt. We did an average pace of 7:37, but my heart rate was an average of 175 (compared to 168-170 last week, it was mostly 170-180 this week). After that, I did some core work.

25 x straight leg crunch

50 x side crunch (each side

50 x bicycle

50 x twists/banana boats

50 x leg levers

25 x toe touches

25 x straight leg crunch

25 x toe touches

I just wanted to experiment with doing all fifty of an exercise together versus doing them in two sets. I think doing fifty in a row helps with endurance of the muscle, but breaking it into two sets allows me to focus for the full set on form.

S - chocolate soy milk, espresso powder, banana

S - dried apple pieces

D - chicken sandwich, fries, water

Party - two beers, three glasses of hot apple cider, some egg nog with rum, fruit, snacks, etc

S - 1/2 Clif bar, 8oz water

I ran an easy (7:40-ish pace) six mile loop. I always seem to toss in a couple hills. One was about 200m long and the other was about 500m long. I've been dealing with a nagging pain in my left hamstring/lower butt connection recently. Today it still was bugging me at the very end. I'll try to stretch and foam roll a little more.

Today I'm going to do my first Sunday Cooking Day, where I actually plan my meals in advance for the week and cook them! I challenged myself to at least bring my lunch every day this week and not make any of the meals crappy meals. Okay. Go!

L - Whole Foods hot bar: salmon, broccoli, mashed potatoes, some vegetable chips, and a screwdriver 

Update: I cooked some cous cous, zucchini, squash, eggplant, and chicken with four different toppings!

D - ravioli with olive oil, herbs, cheese, and cayenne pepper, water 

B - dried apples, 1 mash-up, not very hungry, water

I ran 5 miles along the C&O Canal during lunch. After that, I did some core work and stretched.

2 rounds: 

25 straight leg crunches

25 side v-ups, each side

25 leg levers

25 toe touches 

L - chicken with bell peppers, mango, and teriyaki, cous cous, zucchini, squash, eggplant, water

S - 3 mini Reese's peanut butter cups 

I decided to lift after work. I did some skill work (air squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo deadlift high pull, snatch, medicine ball clean) followed by this:

5 rounds:

5 Deadlift (95 lbs)

5 strict pull-ups

15 chest to deck push-ups

I took a short break and then did this: 

8-7-6-5-4-3-2-1 reps:

Lunges (45 lb bar on back)

Chainsaw/renegade push-ups (15 lb dumbbells each arm)

Push-press (45 lb bar) 

S - 1 mash-up, water, not very hungry 

B - oatmeal with honey, Greek yogurt (blueberry/pomegranate flavor), dried apples, water

L - chicken with mushrooms and spices, cous cous, bell peppers/zucchini/squash/eggplant, 2 chocolate pieces

S - dried apples, Diet Coke

S - fresh mango pieces (leftover from meal prep on Sunday) 

 I really shouldn't have skipped dinner last night (but it was really easy to do so, with lifting after work, showering at home, and getting straight into pajamas). I don't have food at my house (either store it at work or at Rob's place), but that's still no excuse. I tried to make up for it a little today, but I didn't want to go overboard either. I know training for a marathon is a fine line for me. If I don't slowly increase my mileage/speed work and if I don't eat enough calories (in any form), then I will get injured or I will get "sick" again. Lately the eating disordered thoughts have been whispering in my ear again...but I've been working hard to squelch them into submission. I just have to do the next right thing.

Workout: Long hill day.

1.5 mile warm-up (8 min mile pace)

3 x hills, jog down is recovery (2:09, 2:09, 2:08 -- 0.3 mile long hill)

1.5 mile cool-down (8 min mile pace)

Legs didn't hurt. Actually felt pretty good. Coughing a little (from the cold?) during my cool down. Feeling refreshed. Long hills are fun. This one wasn't too steep/deadly...similar to the hills around Heartbreak Hill at Boston. I need to do some short steep hill repeats in the near future, of course.

D - vegetarian chili, cheese, tortilla chips, cilantro, 1 beer (Leinenkugel's Lemon Berry Shandy) 

B - oatmeal with honey

L - chicken, cous cous, vegetables, cookie, chocolate milk 

Feeling sore, started feeling sick halfway through work...struggled through a painful 4 miles.

D - vegetarian chili, chips, cheese 

I went to bed early. Woke up feeling like "ugh." Worked through the day. I'm glad it is my rest day. Took a 2 hour nap after work...missed my package delivery (have to sign for it). Feeling sick.

B - Starbucks tall skinny mocha, Starbucks breakfast spinach, feta, egg white wrap

L - chicken, cous cous, vegetables, water

S - 1/4th Clif bar

I did dominate on learning how to use SolidWorks today, though, so I'm happy about that. 

D - beef pho, water

S - 1/2 Clif bar, water, Tussin

Feeling a little congested/coughing this morning. Ran 12 miles (six of them along the C&O Canal, the rest was mixed hills through Rosslyn/Arlington) in 1:32:30 (7:42/mi pace). Average HR was 162.

I read that it was suggested to do long runs at 30 seconds slower than goal race pace (mine being 7:10), so today was about average...cutting myself a little slack because (1) feeling sick and (2) feeling sore from Wednesday's lifting/FFX routine.

2 sets:

25 straight leg crunch

25 side crunch (each side)

25 straight leg lift

25 straight leg toe touches 

I played Le Havre (board game) with Rob. I liked it, but I lost (as usual). Ate some salmon, broccoli, and mashed potatoes for lunch. Had left over pho for dinner. 

Feeling sick. Coughing. Headache. Dehydrated. Fatigued (even after 8-9 hours of sleep!). Even though it was a nice day, I took today as another rest day. I played some board games with some of the guys (Stone Age).

Brunch - scrambled eggs, toast with jam, 2 slices of pork bacon, and breakfast potatoes. I also had a coffee with a little cream and sugar.

Dinner - pizza, water

S - chocolate soy milk 

Sick still. Dragged myself to work to do a few tests that I wanted to do on Friday. People at work are sick. People at work were sick last week. I have a strange suspicion I caught something from work.

I woke up to a dead car battery (just old battery). I was happy I didn't break down on the highway (couldn't even start the car). My boyfriend was a stud. I find a man who knows how to fix things as very sexy. He tried giving me a jump; didn't work. He took out my battery, checked it that day, recharged it, and put it back in my car. He tested my starter; it was fine. He brought me to the store and showed me how to find out what battery I needed. I bought one and he began to install it. The bolts holding my battery in place were rusted and just broke, so he went out again to get those pieces. After he installed the battery (and even put jelly at the connection points), I started the car--voila! It works. This whole adventure took before and after work, so it kept my mind off needing to run (which was probably a good thing...a stitch in time saves nine).

B - oatmeal with apples and cinnamon

L - spinach leaves, blueberries, strawberries, pomegranate seeds, almond slices, and poppy seed dressing

S - 2 Hershey's kisses

D - baked potato with Nature Balance (butter), salt, pepper

I poached a chicken breast tonight...hopefully to add to lunch this week. 

B - small 1/4th cup of smoothie (blueberries, banana, chocolate soy milk, vanilla protein powder)

I went to the doctor. I have bronchitis. He gave me some medication. Picked up the meds and returned my bad car battery ($12 rebate) in one trip. Feeling accomplished.

L - 1 slice French toast, 1 tbsp 1 fruit compote, breakfast potatoes, 1 scrambled egg, 1 slice of turkey bacon, small sip of dark chocolate mocha from Whole Foods (dislike)

The sun is out, and I decided I needed to try sweating out this sickness, so I went for a 8 mile jog near the water. It felt good to be out in the sun. The first three miles were fine. The last three miles were not very good (felt overly warm, then cold, then warm, started coughing every time I had to stop at a stoplight).

TRX Workout

2 x 15 TRX Suspended Lunge (each leg)

2 x 10 TRX Single Leg Squat (each leg)

2 x 12 TRX Sprinter's Start (each leg)

2 x 10 TRX Hamstring Curls

2 x 10 TRX Hip Press

2 x 20 TRX Hamstring Bicycles (each leg)

2 x 10 Biceps Curl (15 lb dumbbells)

2 x 12 Triceps Extension -- behind head (20 lb dumbbell)

2 sets (superset): 

10 TRX Side Plank with Reach Through (each side) 

10 TRX Push-up with Suspended Crunch

10 TRX Body Saw 

S - 12 oz. Gatorade (orange), blueberries, pomegranate arils

D - beef pho (thanks to my boyfriend for picking some up), orange juice, water

I played a game of Stone Age with my boyfriend tonight. He beat me (again). I did manage to get all my meeples on the board and max out the food/field/harvest. I ended up with a total of 220 points. He won with 268 or something... 

B - 3 eggs, bell peppers, cheese, and spinach (omlette)

S - blueberries and pomegranate arils

I went for an easy 8-mile run today. Still feeling a little sick, so I took today off work again. The run seemed to help clear up my lungs a little. After running, I did one of my core routines. Weight dropped down to 98.5 lbs again.

S - 10 strawberries, 1 banana, 1/4th cup orange juice, 1 scoop vanilla whey protein powder (smoothie)

S - 1 glass of light chocolate soy milk

I know I shouldn't try to play "catch up" with my mileage this week, but I am. I want to run at least 38 miles this week (on par with last week). Surprisingly, the 8-mile runs feel completely fine. I'm always a little chilly on the way out, and on the way back I get super hot...time to invest in some sleeves (I keep saying that each year).

Tonight we're going to play some more board games! Yay. I hope I don't start coughing like crazy again. I spent most of today relaxing and watching Scandal on Netflix. I enjoy watching shows that supposedly take place in Washington, D.C. I get excited when I see familiar landmarks. :)

D - 1 beer (11%), 4 slices of pizza, 2 chocolate chip cookies...terrible idea 

Back at work today. Feeling a little better, but my coughing is still there. Yuck.

B - oatmeal

S - rice cake

L - salad (spinach, pomegranate arils, blueberries, strawberries, goat cheese, almond slices, and poppy seed dressing), water, small cream of broccoli soup, chocolate chip cookie

D - angel hair pasta, chicken, bell peppers, spinach, some olive oil, and some herbs and spices (rosemary, thyme, some cayenne pepper)...homemade dinner! 

Easy six miles in the dark (after work). Followed by core work and a lifting routine (chest and triceps).

2 x 25 regular crunch

2 x 25 cross over crunch (each side)

2 x 25 reverse crunch (legs)

2 x 25 reverse crunch (legs and upper body) 

3 x 12 wide pushups

3 x 12 DB bench press (20 lb each hand)

3 x 12 standing resistance band flyes (yellow band)

3 x 12 narrow pushups

3 x 12 standing DB triceps extension (20 lb)

3 x 12 triceps pushdown (yellow band) 

B - oatmeal (double what I usually make)

S - 3 rice cakes before workout

S - Clif bar after workout, water

L - butternut squash ravioli with olive oil and some cheese/herbs, took a nap after

D - salmon, steamed vegetables, and jasmine rice from a restaurant, also a Bailey's over ice 

Quick workout during lunch.

4 miles on the treadmill (28:44) -- started off at 7:40 pace, picked it up to a 6:30 pace, ran a little at just under 6:00 pace to hit the average pace of 7:11 per mile. Felt a little difficult running inside (super hot very quickly, coughing near the end). I followed it with abs, back, and biceps.

2 x 25 Swiss ball crunch

2 x 25 Swiss ball side crunch (each side)

2 x 25 Swiss ball v-ups (alternating ball between legs and ball in hands)

3 x 12 wide-grip lat pulldown (50 lbs)

3 x 12 bent over barbell row (45 lbs)

3 x 12 seated cable rows (50 lbs)

3 x 12 DB alternate bicep curl (12 lbs)

3 x 12 one-arm DB preacher curl (12 lbs)

3 x 12 underhand cable pulldown (50 lbs)

3 x max strict pullups (4, 3, 3)

I've been watching a lot of Dr. Who with my boyfriend via Netflix lately. Love it. Stayed up until 2AM watching a few episodes.

B - Pro Bar, water (before run) 

13.2 miles in 1:40:38 (7:37 pace). Not bad. It was windy, so I had the wind to my back on the way out and ran into the wind on the way home. Still coughing a lot (had to stop once at 1:05 it was so bad). I didn't wear my heart rate monitor or my Garmin--just my plain ol' Timex. :)

I'm really proud of myself for running today instead of putting it off until tomorrow (when it is supposed to be a little warmer and a lot less windy). I think running in adverse or less than ideal conditions is good (mentally and physically). I have to be ready for a Nor'ester or a blazing hot day for the Boston Marathon!

Now I also have all of tomorrow to either (a) travel to see my friend for Christmas or (b) relax at home and kick this bronchitis in the lungs! Comedy show tonight, perhaps...

Travel day to Pittsburgh.

Three or four easy miles.

Christmas Day! First time I've taken it off in a long time...feels weird...slightly liberating.

Intended on running when I got back to DC. There was an accident and a lot of slow snow traffic on the way back from Pittsburgh. It took me 10 hours to drive a 4.5 hour route, so I scratched the running plan.

Two mile run (7:15-7:30 pace).

Jumping jacks, gate swings, bodyweight squats -- dynamic warm-up.

3 x 15 leg press

3 x 15 leg extension

3 x 15 bar squat (wide stance)

3 x 15 standing calf raise (weighted)

3 x 15 calf raise on leg press machine

Half mile warm-up, one mile fast, half mile cool-down run.

2 x 25 ab circuit

5 x max pull-ups (9-7-5-4-4) 

Eight mile run.

Stretch.

3 x 15 DB shoulder press (10 lbs)

3 x 15 DB front raise to T (5 lbs)

3 x 15 DB lateral raise (5 lbs)

3 x 15 rear delt raise 

1 x 10 yellow band hitch hiker, each side

1 x 10 yellow band scarecrow

2 x 25 ab circuit (regular crunch, crunch-cross each side, reverse legs with 5 lb DB, reverse crunch)

My shoulders are my weakest muscles, but I am determined to work on them! For a few weeks, I will be on a workout split of biceps/back, triceps/chest, legs, shoulders/abs...modified (continue to run and do abs each day). Just testing it...I do enjoy a 3-times-a-week full-body routine... 

Snow/rain. Planned day off. Played board games. My new favorite is Bang! It has a cool theme and is a lot of fun to play with friends and enemies alike. :)

Pre-run snack: Chocoshrooms, coffee with sugar (I know, so healthy...)

Post-run snack: Chocolate almond milk

If I had to describe today's run in one word, I would use "ridiculous." If I had to use two words, I would use "hilly" and "windy." Uphill, both ways, into the wind. It's sunny with temperatures around 30-40 degrees Fahrenheit. The wind chill makes it feel like 30 (says the weather man). I get all whimpy about this, but then I read everyone's blogs from Utah with 9-12 degrees, snow, and wind...AND they're getting their runs in like nobody's business! Inspired. I will not complain about D.C. weather until it gets that cold. :)

I ran the first 8.5 miles with Jack. He showed me a new way to run to the gym, then he ran me back to a trail (he claimed it was the same distance...I think it is a tiny bit further). I had planned to run 14 miles, but I ran 15.5 miles instead. There were a lot of hills both ways. It was windy (17-21 mph winds!!). I thought I was going to pass out at one point on the return trip (dizzy, running uphill into the wind, swallowing wind with every breath). With Jack, we were averaging 7:00-7:30 pace. On the return trip, I was slower (I was spent!).

Garmin watch says: average pace of 7:25/mi!! Yay. That includes all the miles I ran at 8:00/mi pace (I think it was the hills and wind).

I did not wear my heart rate monitor. I think having coffee before my workouts definitely helps; it gets my heart rate up faster/without exerting energy, so the rate perceived effort is less than when I do not take any caffeine. I'm also making my own coffee again (French press + Hallowed Grounds coffee + I don't know how to make coffee well = really strong coffee)...need to remember to hydrate. Thank goodness for the bathroom and water fountain at the gym!

Each mile split:

7:28, 7:09, 7:00, 7:16, 6:53, 7:17, 6:43, 6:58, 7:35, 7:50, 8:02, 7:28, 7:14, 8:15, 7:58, 4:56

I ran with Jack again this morning. The entire run felt fast! Jack normally runs in the 5-6 min/mile range, so I can only imagine how painful it is for him to go my speed (7-8 min/mile)! I'm still trying to figure out how far we ran. Although it was quick for me, it was not specifically speed work, so I'm recording it as "slow miles."

Ran 6-8 miles with Jack. (Update: according to Google maps, we ran 7.5 miles.)

Chest/Triceps:

3 x 12 wide push-ups

3 x 12 DB bench press

3 x 12 resistance band flyes (standing)

3 x 12 narrow push-ups 

3 x 12 DB triceps extension

3 x 12 resistance band triceps pushdown

100 sit-ups in 2 minutes...just to remind me of the Navy/Marine Corps!