Invictus

4 easy miles to start 2013!

Abs:

2 x 25:

Swiss ball crunch

Swiss ball side crunch (each side)

Swiss ball leg levers (switch ball between legs and hands)

Biceps & Back Quickie:

Superset:

3 x 12 Renegade row (DB)

3 x 12 Bicep curls (DB)

Superset:

3 x 12 Romanian deadlift with bent-over row (DB)

3 x 12 Concentration bicep curls (DB)

I didn't party too hard last night, but I did play another great game of Bang! with a full cast and learned how to play Ricochet Robots--a new favorite of mine! Eating hasn't been going too well for me lately--not a good schedule, not enough calories each day, not enough of a balance of calories each day... 

Ran from my house to the local park and back. Felt good.

Lifted shoulders and abs later.

3x12 DB press

3x12 DB front raise to T

3 x12 DB lateral raise

3 x 12 DB rear deltoid raise

3 x 12 ball crunch

3 x 12 air bike

B - oatmeal, banana-apple-almond-almond milk smoothie

L -chicken quesadilla and chicken noodle soup

S - apple

D - bugolgi and rice, kimchi, tofu soup, seafood pancake, and barley water

S - water 

4 mile run on C&O Canal.

Abs

3x12 ball crunch

3x12 ball pull in

3x12 ball side pull in, each side 

Legs!

3x12 leg press

3x12 leg extension

3x12 barbell squat 

3x12 single leg calf raise, each leg

3x12 Swiss ball hamstring pull in bridge

Pull ups: 3x3 regular, 3x3 close grip, 3x3 wide, 3 regular 

Skill work: squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo Deadlift high pull, snatch, medicine ball clean.

B - oatmeal, hot chocolate

S - banana with almond butter

L - minestrone soup, cooked mixed vegetables with salt and pepper, water

D - lamb with spiedie sauce, Brussels sprouts with balsamic vinegar and pepper, 2 cookies, hot chocolate 

Ran 4 miles to break in a new pair of shoes. I used to leave breaking in a new pair until my other pair is too worn out to wear, but I'm much better about slowly transitioning now. I love how a new pair of shoes feels!

I downloaded the Nike Training Club (NTC) free app for my Android phone. I did the "Ab Burner" workout (takes about 15 minutes). I like it because Fitocracy isn't available for Android phones last time I checked, and Nike has a similar idea (rewards/badges for workouts). I like it! Sometimes I get stuck in the same ol' routine and begin to plateau, but a nice surprise workout usually shakes it up and keeps me focused!

3 rounds:

1 min toe touches

1 min Russian twists

30 sec front plank

30 sec left side plank modified

30 sec right side plank modified

1 min crazy Ivans

30 sec recovery 

I made one of Rob's favorites (spiedies) tonight, minus the bread. We hardly eat bread at his house, so we don't buy it often. I didn't want to run out and buy any, so we did without. I've been craving balsamic vinegar all week. I was very excited to bake some Brussels sprouts (I haven't had them in a long time) with some balsamic vinegar. 

FINALLY had a good night's sleep. I played La Havre last night after dinner with Rob, made some hot chocolate, and watched the last available episode of Dr. Who on Netflix. That means I get to go back and watch all the episodes I missed! Yay. I really like David Tennant as the Doctor.

I always wake up between 7-8AM on the weekends; it feels like I'm sleeping in! I am having a slow morning, with time to make breakfast and let my food settle before running. That is so unlike the usual me; I tend to get up and get moving as soon as possible. I'm trying to decide if starved cardio or fueled cardio is better for me. In the past, I always did a starved cardio long run, then it changed to a slightly fueled long run, and now sometimes I make a real meal before my long run. I haven't used gels since last year, but I'm thinking about buying one today and taking it halfway through my long run...we'll see!

Legs feel dead from my leg day lifting. Looking forward to a day of rest!

B - 3 eggs omlette with spinach, mushrooms, red and yellow bell peppers, and feta cheese, water

S - Espresso Love Gu (gel during my run)

S - light chocolate soy milk, orange juice, water (post run)

L - Whole Foods 3 bean and meat chili, cornbread

D - 1 baked sweet potato with butter, salt, pepper, chips with guacamole, light chocolate soy milk

Ran 16 miles along the multiuse trail. Took about 2:01:23 total, average of 7:35/mile pace.

8:13, 7:43, 7:41, 7:37, 7:52, 7:46, 7:55, 7:51 (this is my turn-around point, so I took my gel here)

7:34, 7:24, 7:13, 7:16, 7:26, 7:14, 7:18, 7:12

I'm satisfied with the run. It started a little slow, but I felt much better on the return trip. I think the caffeine helped. Stomach felt a little sloshy at mile 8-9 (like when you chug a juice and try to run), but I adjusted my stride a little and that seemed to help. There were a few inclines along my route, but there was a lot of flat too. Weather was sunny, high 30's/low 40's. My friend Jason was working this morning, so I bought a bunch of gels from him on the way out and picked them up on the way back. It's always good to see friends! Sadly, my running store no longer carries Carb-BOOM! (my favorite gels).

Rest day! I think I'm going to buy sand to put into my sandbag! (Nope. That didn't happen.)

I went to Barnes & Noble, drank a tall chai tea latte and ate a Starbucks bacon and gouda ciabatta (they were out of spinach-feta-egg white wraps) while reading about sales and business plans. Lovely morning.

Went to Whole Foods for salad bar lunch: kale, beef stew, mashed potatoes, and mac-n-cheese. Delicious.

Cooked chicken and cous cous for lunch for the week. 

Watched the Redskins lose to the Seahawks. Ate beef pho for dinner.

Awesome day off... 

B - oatmeal with honey

S - Greek yogurt with fruit, water

L - chicken with ginger-garlic-teriyaki sauce, cous cous, water

S - Welch fruit snacks (hehe), water

S - chocolate mint Gu

S - light chocolate soy milk 

D - TBD

After work, I decided to LIFT FIRST (*gasp*). Change can be good.

1 mile warm-up on the treadmill (7:30) 

Leg day (to be done at 80%, should feel difficult on the last reps). It took me a few sets to get the weight right.

3x10 leg extensions (25, 30, 35, 35, 35 lb)

3x10 barbell squat (65, 75, 85, 95, 95, 95 lb)

3x10 barbell lunges (45, 45, 45 lb)

3x10 single leg deadlift (15, 15, 15 lb DBs)

3x10 single leg bridges on sandbag (bodyweight)

3x10 seated calf raise (25, 45, 70, 70, 70 lb) 

3x10 single leg standing calf raise  (15, 15, 15 lb) 

Strict pull-ups: 5xMax, 90 sec rest: 10-7-6-5-4

I ate my Gu, drank some water, and drove home (15-20 min).

Ran 2 miles to the track. Warm-up pace.

6x400m (90 sec rest): 86, 87, 83, 86, 87, 85 

Ran 2 miles home. Cool-down pace.

Felt pretty good. Ran in shorts (44 degrees felt warm-ish...and I was coming from the gym), long sleeve shirt layered over a tech tee, gloves, and headband/ear warmers. I wanted to keep it under a 6 min mile pace, and I had planned on doing 4-8, so 6 seemed about right (legs were on fire). It also started getting dark, and I hate running home in the dark.

Ab routine:

2 rounds: 

25 straight leg crunch

25 side v-ups (each side)

25 leg levers

25 toe touches

Stretch!!

College football game tonight! Whoo hoo. 

B - Greek yogurt with blueberries, oatmeal with fresh berries

S - chocolate chips

L - baked chicken with mushrooms and herbs, cous cous, water

S - fresh berries, water

D - homemade chicken and vegetables curry with rice, hot chocolate

Easy 4 miles along the C&O Canal.

Biceps & Back: (80%)

3x10 lat pull-down (or hammer grip lat pull-down if that's an option)

3x10 wide lat pull-down (or pull-ups)

3x10 close grip seated cable row

3x10 bent-over DB row (barbell if you can/have one) 

3x10 back extensions

3x10 DB bicep curl (barbell if you can)

3x10 incline DB biceps curl

3x10 hammer biceps curl

Abs:

2 rounds:

20 ABMAT sit-ups, arms behind head/above head

20 ABMAT side crunch, each side

20 ABMAT reverse crunch

20 ABMAT erector crunch

I took a 1.5 hour break today to workout and eat lunch; it felt awesome, even if I had to stay at work a little later than usual. The run was AWESOME. Perfect weather along the canal. Ran in shorts and a t-shirt because it was low 50 degrees! After my run, I lifted. I tried to help one of the guys at the gym improve his snatch form. I might help him more in depth when we both have time/when I'm not so focused on my own workout. Lifting feels so awesome! I can already feel myself getting leaner, and it's only been 2.5 weeks of scheduled lifting.

I did my ab work while my curry was simmering on the stove. Rob had bought an ABMAT, which just arrived today, so it all worked out nicely. I'm glad he likes my curry...so excited for him to come home! Tomorrow morning I have a 8 mile run scheduled with my buddy at 6:30AM, so I will obviously not be at work early tomorrow! I'm planning on showing up at work between 8-9AM, lift during lunch, and get off work in the evening. I like having that flexibility with my schedule. Tomorrow is CHEST and TRICEPS! Grrr...tiger face (caution, when I start lifting, I get super intense and a little crazy)!

My awesome curry recipe:

- You will need: 2 tsp garlic, 2 tsp fresh ginger, 1 TBS oil, 1 medium zucchini, 1/2 cup mushrooms, 1/2 cup okra, 1 lb. chicken, 1 can light coconut milk, 1.5 cups water, 2 tsp red curry paste, 2 TBSP white miso paste, 2 tsp curry powder, 2 tsp red pepper flakes, 1 cup rice, salt and pepper to taste, lime juice from 1 lime

- Serves: 2 (if you're a 180 lb 6'2" man and a 103 lb 5'1" girl, otherwise, supposed to serve 4 small people)

Mince garlic and ginger. Cut zucchini, mushrooms, okra, and chicken into bite-sized pieces. 

Heat oil in a pan over high heat. Add garlic and ginger. Cook for 1 minute. Add vegetables and cook for 1 more minute.

Add light coconut milk and water.

Add chicken, miso paste, red curry paste, curry, and red pepper flakes.

Simmer/boil until sauce thickens. This can take 20-30 minutes. Now is the time to cook your rice (I use a rice cooker). Go do abs.

Serve sauce over rice, add a little lime juice and salt/pepper to your taste. 

S - Strawberry banana Gu

B - 3 egg omlette, mushrooms, spinach, feta cheese, bell peppers, water

S - red apple

L - baked chicken with cous cous, water

S - Greek yogurt with cherries

D - chicken noodle soup from Whole Foods 

Ran 8.85 miles with Jack this morning. It was awesome weather (clear, cool/30's?) Followed that with another ABMAT workout (same as yesterday because it was so enjoyable) and max plank x 1.

At first I was a little upset with myself because it was supposed to be 58 degrees Fahrenheit today (and I had DECIDED to run in the cold), but I was then very happy when it was still cool, became overcast, and overall the day looked dreary later. I got to run and watch the sunrise!

I bought my plane ticket and hotel room for the Boston Marathon! Rob is coming too (I bought him a ticket after he said he would go)! I'm so excited! I decided to splurge a little, so I booked a room in the heart of downtown Boston. I think that will make it easier to get cleaned up, get some food, and make it to our flight. :-) For some reason, I used my slower marathon (I qualified with two marathon times) and am in wave 2 instead of wave 1...but that might be a good thing, seeing as how I tend to go out to fast in any kind of race. I hope the rest of my training goes well, that I don't get injured, and that I can run under a 3:15 for Boston!

Triceps & Chest:

3x10 wide push-ups

3x10 incline DB press

3x10 flat bench flye

3x10 decline DB flye

3x10 bench dip 

3x10 DB triceps kickback

3x10 DB triceps extension

3x10 1-arm cable triceps extension 

6AM - coffee, Greek yogurt with peaches 

9AM - oatmeal with honey, water

1PM - chicken, cous cous, water

3PM - banana

6PM - Whole Foods salad bar, bread, chicken noodle soup, chocolate chips

Took another long lunch break. Ran 4.25 miles along the C&O Canal. Lifted at work gym. It was so crowded! It bothers me to see people on their phones, taking long breaks between sets, not re-racking their weights...really just one guy in particular bothered me. ;-)

Leg Day @ 80% -- I love leg day!

3x10 leg extension (35-45 lbs)

3x10 walking lunges (had to use 20 lb DBs in each hand)

3x10 1-leg straight leg deadlift (20, 25, 25 lb DB's each hand)

3x10 barbell squat (95, 105, 105 lb)

3x10 hamstring bridges on Swiss ball

3x10 seated calf raise (80, 80, 80 lb)

3x10 standing calf raise (20, 20, 20 lb DB in one hand)

Abs:

2 rounds:

25 straight leg crunches

25 cross crunches (each side)

20 V-ups, straight legs, straight arms, meet at the top 

S - Greek yogurt, water

B - oatmeal with honey

L - cafeteria: stuffed bell pepper, jumble-aye-yeah, vegetables, cookie, water

S - water, Espresso Love Gu

S - Popsicle, 8 oz Gatorade, water 

D - vegetable ravioli with red sauce, chocolate soy milk (lite), water 

Ran 2 TM miles (7:10 pace average). Felt unusually easy.

Shoulders & Abs:

3x10 DB press (15, 15, 15/12.5 lb DBs) 

3x10 DB front raise (10 lb DBs) 

3x10 seated Arnold press (12.5 lb DBs)

3x10 DB lateral raise (8 lb DBs) 

3x10 seated bent-over rear delt raise (7.5 lb DBs) 

3x25 crunches

3x25 oblique crunch on floor (each side)

3x15 Roman chair leg raise

1x10 Toes to bar (for fun) 

Ran 2 more TM miles (7:15 pace average). Felt easy. I had Steph to talk to while she ran next to me. Stretched. Drank some Gatorade and water. Went to Bikram Yoga (90 minutes) with Steph. Felt good to do yoga again (hot yoga is even better). I appreciated the free Popsicle!

B - 1 fresh mango (all to myself, mwuhahahaha), Pro Bar, sip of water

Post Run Snack - 8oz orange Gatorade, 2 cups of light chocolate soy milk

L - small side salad with balsamic dressing, grilled veggie sandwich (with cheese on ciabatta bread), water

D - chicken noodle soup, water, chocolate chips

Long run of 17 miles in 2:04:05, an average pace of 7:18/mile. Average HR was 163. Max HR was 173. Total Ascent of 1892 ft, Total Descent of 1969 ft (weird how out-and-back-runs are not always equal ascent/descent...).

Pace	Avg HR/Max HR
7:50	149/160
7:19	153/161
7:23	162/165
7:16	166/172
7:21	169/172
7:20	164/169
7:19	168/171
7:31	168 /173
7:17	164/167
7:11	164/171
7:04	166//169
7:13	164/167
7:14	164/168
7:11	164/165
6:59	164/166
7:23	165/170
6:55	160/172

I was surprised how good I felt this morning. I did increase my calorie intake this week (I think; I was hungry all the time, so I was eating all the time). I did Bikram yoga last night, which made me drink more water---hydrate or die! I also took it pretty easy yesterday (broke up my 4 miles on the treadmill, and I only lifted shoulders/abs...and I have to go light on shoulders).  

I saw Adam about 6.5 miles into my run. Everyone was super friendly on the trail this morning. A man on his bike (just out for a little ride) rode alongside me (right where I ran a 7:17, 7:11, 7:04) for a bit and we chatting about running and Boston and the Marine Corps Marathon. Anyways, it was a nice wake up for me and made me focus on my pace a little more. I brought a gel with me, but I didn't take it. I also didn't stop to use the restroom on this run. Yes!

Overcast. Overdressed (capris and a long sleeve). Temperatures in mid to high 40's, little to no wind, slowly getting warmer, humidity was 70-90%. Definitely sweated, but I was glad to have hydrated. I don't carry water with me, but sometimes I wish there were water stops along my training runs. :) I am very pleased with my effort and times. I could attribute it to just doing more long runs, increase in mileage, a little speed work, "tempo" runs with Jack, lifting, or eating better/more/drinking less.

Feeling full from the weekend.

B - Greek yogurt, water

S - orange, bread

L - chicken, broccoli, rice, water

S - Greek yogurt 

D - cous cous with chicken and bits of fruit (apple, raisins), water 

Ran 4 miles along the C&O Canal during lunch.

Ran 2 miles on the TM in the gym after work (7:00-7:15 pace). Followed with biceps & back workout (same as last week).

Feeling hungry! 

B - oatmeal with honey, Greek yogurt, hot chocolate

S - Greek yogurt

L - chicken, broccoli, rice

S - apple

S - chocolate, oatmeal square, some chocolate, pita chips

D - pita chips with spinach dip, bread, salmon, water

Treadmill workout.

5 minute warm-up pace (7:20-7:40).

5-4-3-2-1 minutes fast with 2 minutes jog easy (8:00/mi) after each. Started around 7:00/mi pace, each one progressively faster, last one sub 6:00/mi pace.

Leg workout (same as last Tuesday).

A couple hours later, I was doing the Body Sculpting class at our local community center. I will be teaching the class for the first time this Thursday! I'm so excited! 

B - oatmeal with honey, Greek yogurt, water

S - bread

L - chicken, steamed broccoli and rice, orange, water

S - Goldfish crackers, water, some chocolate

D - ravioli with red sauce, bread, water

Feeling satisfied.

6 miles easy along the C&O Canal during lunch.

 Triceps and chest workout (same as last week). Abs, as usual. Stretched.

I worked on my body sculpting routine for tomorrow night. 

4 miles easy along the C&O Canal. Lifted legs again.

Led my first body sculpting class...felt pretty good until 25 minutes into the 60 minute class when a lady let me know I was going way too fast for them (she was nice; she just said, "Anna, we're old!"). Oops. I really want to stick with it and them to stick with me so I will get better at leading group classes and they will get stronger. Back to the basics.

Feeling run down. Took an afternoon nap instead of working out. Wasn't very hungry...felt full, but I still tried to eat all my meals and snacks. Difficult this week to stick to my high calorie meal plan. Gonna cut back a little on food this weekend to see if it recharges my system. More water.

B - oatmeal with honey, hot chocolate

S - Greek yogurt

L - chicken, rice, broccoli, orange, water

S - apple

S - Greek yogurt, bread

S - orange, water 

16.21 miles in 1:59:43, average pace of 7:23/mi. Average HR of 161 bpm. Total ascent 2309 ft, total descent 2490 ft. Felt pretty good until the last 4 miles (mostly uphill), felt a little dehydrated. Satisfied with the run, especially with my energy levels being a little "off" this week.

Sunny. 40's-low 50's (maybe), slight wind. Wore capris and a cotton t-shirt and long-sleeved shirt. Still felt overdressed starting at mile 7. Stripped down to my t-shirt at mile 10/11. Need to consider trying to start a cold run in shorts to see if I warm up (worried because I've done this twice in cool weather and never warmed up, but I like my legs to breathe). 

7:41, 7:18, 7:15, 7:12, 7:01, 7:19, 7:10, 7:00,

7:03, 7:26, 7:23, 7:18, 8:02, 7:59, 7:38, 7:20, 1:29

Pre-run: slice of pumpkin spice chocolate chip bread and Clif bar (black cherry almond), glass of water.

Mid-run: Roctane gel at mile 10. Water at mile 13. 

I decided to keep Sunday as my strict "off day" from running. Instead, I went to the gym...

"Fight Gone Poorly"

3 rounds:

1 minute each exercise:

• Wall balls (I used a 10 lb ball and as high as I could hit the wall)
• Sumo deadlift high pull (I used an unmarked KB, maybe 25 lbs?)
• Box jump (20-24")
• Push press (45 lbs)
• Burpees 

10 miles at 7:13/mi average pace. Felt good. Ran with Jack, which helped me push the pace a little.

Coldest day in DC in two years! It was in the 20-25 degree range today! I was outside a lot, freezing my fingers off! It was a good day, though, with some sun. 

B - oatmeal

S - Clif bar

L - rice, spicy Thai chicken, Greek yogurt, hot chocolate

S - apple

S - 1/3 BBQ pork sandwich, one bite of salty green beans, baked beans (still hungry after I had lunch, but this BBQ wasn't that great, so I tossed it out) 

D - Rob's vegetarian chili with rice, a few pita chips, a small glass of light chocolate soy milk, a small glass of orange juice, and a white chocolate raspberry mocha

To make the delicious white chocolate raspberry mocha (from the Blendtec website):

1 cup of fresh brewed hot coffee (I used a French press to make some light coffee)

2/3 cup white chocolate chips

2/3 cup almond milk

1/2 cup raspberries (washed)

Put the milk and chocolate chips in a bowl. Heat in the microwave for 30 seconds. Put all ingredients into a blender. Blend on high for 90 seconds. Makes 3 servings. It really is the perfect pick-me-up in this suddenly FREEZING cold weather. :-) 

Treadmill. 6 miles: 2 miles at 7:30/mi, 2 miles at 7:24/mi, 1 mile at 7:08/mi, 1 mile at 6:58/mi down to 5:58/mi (increased speed every quarter). Lifted chest and back:

3x10 pull-ups (actually just did 6-6-6-3-3-3-3)

3x10 1-arm DB row (25, 30, 30 lbs) 

3x10 wide lat pull-downs (50, 50, 60/50)

3x8 back extensions

3x8 wide grip bench press (55, 55, 55)--shoulder hurts

3x15 push-ups (wide/narrow)--shoulder hurts

3x10 incline Smith machine bench press--(bar + 20 lbs)--very painful shoulder

3x10 side-to-side push-ups

3x20 toe touchers SUPERSET with 3x20 legs-in-the-air crunches

3x10 parallel bars knee raises

Skill work: worked on kipping pull-ups and knees to elbows and toes to bar.

I climbed on top rope for the first time in a month or two! 5.6 x 2, 5.6 x 2, 5.9 x 1 (with assistance). I really enjoyed it! 

B - oatmeal with stevia, Greek yogurt

L - rice, spicy Thai chicken, water

S - apple

S - Greek yogurt, water

Ran 4 miles (middle two miles were sprint intervals--30 on/30 off; 0.13 mi on/0.12 mi off). AP: 7:08 (includes "rest", most "sprints" were around 6:10/mi).

Leg day:
2x30 leg extensions (10, 20 lb)
4x15 barbell squats, last two sets to failure (45, 65, 75, 75)
4x8 leg press (80, 90, 90, 100)
3x20 walking DB lunges (20 lb each hand)
3x10 step-ups (25 lb each hand)
3x20 one-legged calf raises (25 lb in one hand)
3x20 donkey calf raises

2 sets:
25 Swiss ball crunch
25 Swiss ball side crunch (each side)
25 Swiss ball leg levers, switching ball between legs and hands

Stretch!

B - egg, cheese, English muffin, hot chocolate

S - Greek yogurt

L - chili, rice, orange

S - Greek yogurt, hot chocolate

S - banana nut bar, chocolate

D - egg, cheese, English muffin

Light run. 6 miles in the snow along the C&O Canal.

Arms/Abs Day!

3x10 biceps curl (15 lb DBs)

3x10 overhead cable curl (10 lbs) SUPERSET 3x10 cable hammer curl (15 lbs)

3x10 hammer curl (15 lb DBs)

3x15 triceps bench dips

3x10 skull crushers (15, 10, 10 lb DBs)

3x10 triceps extensions (10 lb DBs each hand)

3x10 triceps cable pushdown (25 lbs)

3x25 air bicycle abs

3x10 jackknife sit-ups

3x10 hanging leg raises

STRETCH!

Taught an awesome body sculpting class!

Legs are feeling dead. I also have a weird adductor/hamstring pain on my right side. Not sure, but I felt it on Tuesday a little, and it's gotten worse since. :-/ Might take tomorrow off or make my long run shorter this weekend. Also, my ass hurts.

B - Greek yogurt, oatmeal

S - coffee, OJ

L - 6" turkey Subway sandwich, tomato, lettuce, cheese, no condiments, 1 cookie

S - chocolate pieces (mmm...)

S - dried mango slices, OJ

D - waiting for my boyfriend so we can get some Fireworks pizza! 

I took today off running because my leg was "iffy" feeling. I believe it is better to rest now than be forced to rest later! I know how I've pushed myself in the past, and nagging pains become injuries! A stitch in time saves nine...

Workout:

I warmed up with jumping jacks, gate swings, squats, seal jacks, lunges, pogo hops, monster walks, reach-down walks, skip forward, skip backward, carioca.

Lifted shoulders:

4x10 Smith machine military press (preloaded bar + 20-30 lbs)

3x10 DB upright row (15, 15, 17.5 lbs) SUPERSET with 3x10 DB military press (10, 12.5, 15 lbs)

3x10 incline bench DB front row (light--10, 7.5, 5 lbs, various)

3x10 rear delt raise (10 lb DBs, last set is a drop set, 7.5, 5, 2.5) 

3x10 lateral raises  (10 lb DBs, last set is a drop set, 7.5, 5, 2.5)

Followed by some stretching and a FFX workout:

16 min AMRAP (as many rounds as possible):

8 chainsaws/renegade push-ups (20 lb DBs)

8 chin-ups (switched to jumping chin-ups after failure) 

8 box jump + squat jump (24" box)

8 sit up + ball toss at wall (10 lb ball)

8 mountain climbers (each leg)

I was able to get in six full rounds plus 3-4 renegade push-ups for the start of the seventh round. My pace per round was about 2:40, give or take 3-4 seconds (I really pushed the last round, took me 2:22-ish). I'm glad I chose the tall box and heavier weights. I can feel myself getting stronger. I remember having trouble with 10-15 lb renegade push-ups/chainsaws. I guess my back is getting stronger! I stretched out, did one traversing lap around the gym, and just did three boulder problems for enjoyment.

It's snowing. I'm cold. Hope my leg feels good for tomorrow's run, which might be later in the day because I might do power yoga at noon (please have mercy on me!).

I ran an early morning, really easy pace with Jack. 7-8 miles. Hamstring felt okay...a little iffy. It was very cold outside with some snow on the ground. I wore long spandex, a short sleeve cotton shirt, a long sleeve cotton shirt, Smart Wool socks, gloves, and a ear band.

Dropped Rob off at the airport. 

Lifted legs at the gym (dynamic warm-up, TRX pistols, hamstring curls, lunges; barbell lunges, deadlift, squat; BOSU bridges and leg hops) and then followed that with 80 minutes of power yoga...legs felt beat.

I was planning on doing another run after yoga, but I was beat. Tomorrow is another day. Trying to give my leg some rest...worried about it flaring up into a bigger problem. I need to find a good route tomorrow that will allow me to cut the run short if something happens... 

Complete rest day.

Hamstring has been bothering me this past week.  

Jogged very easy today just to test out my hamstring. Definitely not gonna push this one...

Back Day!

3x10 Pull-ups (10-4-4-2-4-4-2)

3x8 Bent over row (55 lbs) SUPERSET 3x8 cable row (50 lbs)

3x10 hammer lat pull-down (70 lbs)

3x8 1-arm DB row (30, 30, 35 lbs)

3x10 wide lat pull-down (50, 52, 55)

3x10 back extension (with 10 lb plate)

Abs:

2 rounds:

25 Swiss ball crunch

25 Swiss ball side crunch (each side)

25 Swiss ball leg levers

8 easy miles along the C&O Canal. The weather was beautiful, probably in the 60's. It was definitely a shorts and t-shirt run. My leg is feeling a little better, so I'm very happy about that. I'm still being cautious, though. I didn't push the pace---7:20-7:40 pace, varying. The total run took just over 58 minutes. I quickly followed it with a weight lifting session then went to my CPR/AED/First Aid class (two night course).

Chest Day:

5x8 wide bench press (55 lbs)

3x15 push-ups

3x10 Smith machine incline bench press (pre-weighted bar?)

3x10 side-to-side push-ups

3x20 toe touchers SUPERSET with 3x20 crunches (legs straight in the air) 

3x10 leg raises on pull-up bar

3x10 cable crunch (50 lbs) 

4 easy miles along the C&O Canal.

Lifted LEGS today! (Same as last Wednesday)

First Aid class tonight! 

8 miles. Legs feel like lead still. I really want to get in my 18 mile run this weekend! I need to focus on my nutrition more this week. I've been eating healthy foods, but my belly is a little bloated/gassy...ugh.

Lifted arms today (same as last Thursday).

I taught my THIRD body sculpting class tonight! It went well.

Example class! 

10 min warm-up, dynamic stretching

3 sets:

12 squats

12 push-ups

12 back bridges

Rest 1 minute AFTER all sets. 

3 sets:

12 plie squats

12 bicep curl and press

12 tricep kick back

Rest 1 minute AFTER all sets.

3 sets:

12 lunge and twist with weight

12 flyes

12 bent over row

Rest 1 minute AFTER all sets.

2 sets:

12 one-leg reach

hold tree pose/chair post

Rest 1 minute AFTER all sets.

2 sets:

10 leg levers with weights in hands

10 Crazy Ivans (each side)

30 second plank

Rest 1 minute AFTER all sets. 

10 min cool-down stretch

I set up the indoor bike trainer and biked for 40 minutes (5 min in middle gears + 5 min on the big wheel x 4) followed by a shoulder workout and some core.

I had a busy day at work today; I was moving around a lot. I like days like that. Tonight I'm trying to take it easy so I will be sure I can run my 18-20 miles tomorrow. I had salmon and veggies for dinner, and now I'm sipping down some good ol' H2Ooooohyeah. I've been dehydrated all week long...

Hilly 18 mile run. Felt a little difficult.Very cold outside.

1 mile jog warm-up

5-4-3-2-1-2-3 fast minutes with 2 minute jog recovery between each.

Arms/abs today! 

4x15 narrow push-ups

4x8 triceps press

3x8 reverse grip triceps push/pulldown 

SUPERSET 3x8 skullcrushers, 3x8 close grip bench press 

4x8 incline DB curl

4x8 DB alternate bicep curl

2x21's barbell curl

SUPERSET 3x25 BOSU crunch, 3x15 jackknife sit-up holding 10 lb medicine ball, 3x15 reverse crunch holding 10 lb medicine ball between legs 

Lifted legs first:

2x15 narrow stance squats, light (55, 65)

2xfailure narrow stance squats, heavier (95, 105)

4x8 DB step-ups (25 DB's each hand)

3x20 walking DB pulse lunges (25 DB's each hand)

4x8 single leg DB squat (foot on bench, 20 DB's each hand)

3x20 standing weighted calf raise (50 lbs, last set to failure)

3x10 leg extensions (52.5 lbs, last set to failure) 

After that I rushed home to run with Jack. It was a fast run! 6+ miles. Jack stops at no light; we just turn and zig zag our way along the route. It was fun. I'm glad I had someone to push me. 

Long 10 hour work day.

4 miles on the treadmill. 8:00, 7:35, 7:30 to 7:15, 7:15 to 6:58. Easy.

2x8 bench press light (45, 55)

4x8 bench press (60, 60, 60, 65) 

Superset: 4x8 DB flye (12s) 4x8 DB bench (25s) 

Superset: 4x8 DB incline bench (12s) 4x8 dips

4x8 cable crossover

3x25 medicine ball situps (10 lb)

3x15 hanging leg raises

3x15 reverse crunches 

Met two new people at the gym today! Owen and Justin. I love meeting new people. :-) 

I ran 6 miles along the C&O Canal (pain free) followed by weight lifting.

Shoulders!

4x8 Arnold DB press (15-20 lb each arm)

4x8 seated bent over rear delt raise, last set to failure (12 lb each arm)

4x8 one-arm DB press, palms in (12-15 lb each arm)

SUPERSET 4x8 front raise (12-15 lb each arm) and 4x8 standing DB upright row (15-20 lb)

4x8 lateral DB raises, last set is a drop set (10-12 lbs each arm)

4x8 reverse flyes (12 lbs each arm)

Core:

2 sets:

25 Swiss ball crunches

25 Swiss ball side crunch, each side

25 Swiss ball leg levers (switching ball between hands and legs)

Short work day! Yay!

I hopped on the treadmill for 4 miles. Started off easy, 7:45-8:00/mi pace, then increased it every half mile for the last 3 miles. For the last quarter mile, I increased the speed to about 6:00/mi pace. Felt pretty good. Nice, relaxed run. I want to be ready for my 20 mile run tomorrow!

Instead of lifting legs (which is on the schedule), I decided to lift back and reserve the second leg day for after my long run (maybe, but running and recovery take priority right now).

Back Workout:

4x8 Deadlift (45, 95, 95, 95, 95)--felt a little weird, so just kept it at 95 lbs instead of 105 lbs.

4x8 T-bar rows (50, 50, 50, 55)--modified with putting a barbell into a corner and adding weight

4x8 Wide grip lat pull-down, last set is a drop set (60, 70, 70, 70-75-60-65-55-50-45-40-30-20)

4x8 Seated cable rows, last set is a drop set (40, 50, 60, 50, 50-40-30-20)

4x8 Straight arm pull-down (20, 30, 25, 25, 25)

5 strict pull-ups just for fun

Core:

2 sets:

25 regular crunch

25 side crunch, each side

25 leg levers

25 toe touchers

STRETCH!

I felt really great for my workout today. I felt really intense (good form, challenging weight for me) on the lifts.

B - Starbucks tall chai tea, spinach breakfast wrap

S - Greek yogurt with a little granola and fresh blueberries, strawberries

PreWorkout - Starbucks protein box: 1 boiled egg, grapes, apple, fruit bread with almond-honey butter

PostWorkout - EAS protein shake (300 kcal, 42g protein)

S - OJ, Simply Naked chips

20 slow miles. 30 degrees. 27 mph winds. 17 degree wind chill. Miserable.

I need to adjust my nutrition and increase my water intake. I was definitely dehydrated today. I stopped sweating near the end of the run.

I also need to increase my mileage in the middle of the week. I have no clue how I went from running comfortable 7:15-7:30 pace for long runs to 7:56 average pace...and hurting (started out a little fast, maybe?). Embarrassing, but here is the breakdown:

8:15, 7:32, 7:28, 7:10, 7:10, 7:10, 7:27, 7:25, 7:33, 7:51, at this point, I said farewell to Jack, took my 100 kcal gel, and turned back home...now into the wind...

8:10, 8:14, 8:17, 8:07, 8:33, 8:21, 8:31, 9:07 (Rosslyn hill), 8:25, 7:46

I logged this as "slow miles" but nothing with Jack is ever slow! We ran 7.25-7.3 miles in about 51 minutes (not too shabby for me). After that, I lifted arms and abs (same as last Monday, more weight) and did a couple routes today (read: two 5.7, two 5.8, attempt at a 5.9).

 Hoping for my energy back tomorrow. 

6 mile run in SHORTS and a T-shirt (like Monday) along the C&O Canal. So peaceful...I love the area around Old Anglers. Random sciatica acting up again...piriformis?

Lifted legs and abs. 

4 miles in the morning. It's been a while since my morning workouts...love them! Stretched my piriformis since it was causing me some pain. :-(

Ran 1/2 mi warm-up. 1 mile quick (5:50-6:50...faster every 200m). Ran 1/2 mi cool-down.

Lifted chest and abs. 

I didn't run today because my car died. I biked to and from work today, which was not pleasant in the morning because it was so cold. I taught my body sculpting class in the evening, which was okay, and then I biked back home. It was about 26-30 miles total, so it wasn't much. I'm completely stressed out with everything in my life right now. I'm 24 years old; I shouldn't be stressed.

I almost backed out on the group ski trip because I feel I'm falling back into a cycle of depression. All I wanted to do was crawl into bed and cry all weekend. Instead, I climbed out of the shower, made it to the bedroom floor, and cried on the floor, wrapped up in my towel. After about 45 minutes of that, I finally found the energy to put on some pajamas, call a friend, and go to bed.

I took the day off work to bring my car into the shop. I ran 6-7 miles today, which was a bread run (my fatty, delicious bread) and some ab work. It was very pretty today--59 degrees. I even opened the house to let the air circulate a little better. Fresh air is great.

Headed out for the ski trip tonight. I'm still feeling not so great.

No run. Snow was everywhere, and I was sliding everywhere. I decided to ski a little today.

Again, no run, and that's bothering me like crazy.

I got in a few good runs on the slopes.

I feel fat. 

I just got back from the ski trip. I'm tired. I'm upset. My car won't be fixed until the end of the day tomorrow, but I need it for work. I'm still stressed about everything. The ski trip was relaxing, but now it's back to reality. I'm just not happy. I hope a nice long run today will fix that...trying to muster up the energy...

 Update: I squeezed out a 12 mile run. I don't know why my energy levels have taken a huge drop lately, but I haven't been able to maintain a steady 7:30 pace lately. I'm frustrated. I think it's my life that is taking a toll on my health.

Felt sick today---massive headache since I woke up, fatigued (even after solid night of sleep), and definitely dehydrated. I didn't go to work. I spent all day resting and re-hydrating. I picked up my car tonight, but I had to run there to get it (thus the 4.5 miles run today). Slow. Stop and go with traffic.

I dragged myself to work today. I'm still not even 75%, but I had to do some work.

 After that, I went to the gym for this quickie:

Dynamic warm-up (jumping jacks, gate swings, squats, lunges, leg swings, inch worms, tiger crawls)

1/2 mile slow jog on treadmill (8:00/mi pace)

1 mile quick outside (6:50?)---downhill then uphill...sciatica pain was very sharp

5 rounds:

15 x 24" box jump 

10 x strict pull-ups

12 x 45 lb. push press

12 x BOSU bicycle

Then I hopped on the treadmill for...

4 rounds: 1/4 mile slow (8:00/mi), 1/4 mile quick (6:00-6:30-ish, faster each quarter)

1/2 mile steep incline (12%) with quick walk (4.5-5.5 mph) cool-down

Finally, I finished with some stretching and some work on the pull-up bar (still trying to get kipping pull-ups down).

I think I'll take tomorrow off work. Feeling ill again... 

6 easy miles. Sciatica pain.

Core work.

Took Friday completely off. Need a reset button.

Ran 9+ miles with Jack this morning. It actually felt pretty good. Sciatica pain still tugging, but it wasn't too sharp today. Held an okay pace after warming up for a while... 

Perfect weather today. Ran an easy 23 miles. Pace was all over the place, but I think that's because of trails and hills. Felt decent for the most part.

I finally ran Rock Creek Park/Beach Drive! Loved the company of all the other runners just being outside. Also crossed paths with the famous local--Matt!

Good confidence run for the marathon...now to take care of my body, stretch, add some more speed work, and keep taking my vitamins.

I think my body is responding well to reintroducing alcohol and crap-food (read: chili fries) into my diet. I think it runs on alcohol and fat... 

6.5 easy miles

5 rounds:

15 KB SDHP (sumo deadlift high pull)

15 DB push press

15 DB bent over row

15 push-ups

25 Abmat sit-ups

25 Abmat back extensions 

Stretched and practiced KB clean and presses.

I made a kick-ass dinner of butter chicken and rice for my boyfriend. :-) 

Lately I've been reading Andy Weir's The Martian. It's a great book! I love science fiction novels. Go to Amazon right now and download it. I've been reading it on my Android and on my laptop because I don't have a Kindle, so...no excuses! 

B - cereal with skim milk, water

L - chicken sandwich (grilled) with lettuce, tomato, and mustard, chocolate chip cookie, chocolate milk

S - 2 oranges

S - hot chocolate

S - hot raspberry tea 

Pre-workout - Gu espresso gel (2x caffeine)

Post-workout - bread from Great Harvest

D - TBD 

I jumped onto the treadmill for a 1.5 mile warm-up at 7:18 pace. I increased the pace to 6:58 for a half mile, 6:45 for a half mile, 6:30 for a half mile, and did 3x30 second sprints during the last mile (6:00 or faster). My overall average pace was 7:08 for 4 miles.

I'm going to start my power phase of my lifting program next week. This week, I will ease into it.

SUPERSET: 3x10 bench press + 3x10 burpees

SUPERSET: 3x10 leg press + 3x10 jump squat

SUPERSET: 3x6 strict pull-ups + 3x10 back extensions

Abdominal Circuit:

3 rounds:

15 weighted sit-ups

15 weighted toe touchers

15 weighted banana boats

25 Swiss ball crunch

25 Swiss ball side crunch, each side 

STRETCH!

Energy felt pretty good after the workout. I wasn't trying to kill myself. :) 

B - bread, oatmeal, herbal tea

S - bread, water

L - salad with chili, water

S - orange, water, clementine, water

D - pasta with sun dried tomatoes, bell peppers, spinach, zucchini, squash, and a sprinkle of cheese/herbs

8 mile run along the C&O Canal

5 rounds:

12 front squat (55 lb)

10 push press (55 lb)

5 Deadlift (95 lb)

2 rounds:

15 front leg raises

15 right side leg raises

15 left side leg raises.

Easy day. I really wanted to focus on my form, so I dropped the weight a bit and got low for my squats and pushed through my heels for the push press (still uneven with the arms sometimes). I can deadlift more, but my back seemed to be spasming at the light weight, so I kept it there and focused on form. Leg raises were unusually difficult today...not sure why.

4 hilly miles

4 rounds:

20 sandbag squats (toss bag over one shoulder, switch after 10)

20 uneven side to side pushups on sandbag (switch sides each time)

10 bent over row and then clean with sandbag

I was aiming for 6 miles today, but I just mapped it out--7 miles! 

Amy came to visit! We went with Jack for a run. I love running with other people. Amy and I talked about doing the Marine Corps Marathon this year. We ran through Arlington and visited the Teddy Roosevelt statue on Teddy Roosevelt Island. Awesome run. After our run, Amy and I went out for sushi, edamame, and sake at Flying Fish. We met up with a group of friends for Kerry's birthday party at Rock It Grill---awesome karaoke bar! I enjoyed dancing and singing out loud.

I may have put on some weight recently, but I feel fine when I'm well hydrated and I look in the mirror. I keep telling myself that the number on the scale doesn't matter. What matters is how well I perform while running or in the gym. I'm stronger from lifting, and I know that, so why is it bothering me that I weigh more than 100.0 lbs? I keep chanting to myself: do the next right thing.

I just did yoga with Ginny. I love the double pigeon pose! It was great for my hips. 

I walked around D.C.--mostly to see Michelangelo's David-Apollo at the National Gallery of Art. 

It's been a while since I've raced! I was a little nervous about running 10 miles hard, since I crashed at 8 miles on a 20 mile run with Jack. I told myself that I would start off easy and pick it up in the middle, then see how I felt there. This weekend's race is in place of a long run, which I am now just going to do every other week until the Boston Marathon.

I didn't wear my Garmin, so I don't have very accurate splits. My overall time averaged out to be a sub-7:00/mi, so I'm happy with that. I was aiming for marathon race pace (7:15-ish/mi) to test the waters.

Results:

First half: 6:33, 7:10, 6:32, 7:21, 6:22 = 33:58

Second half: 6:24, 6:53, 7:36, 6:39, 5:24 = 32:56

Total: 1:06:54 

The first 3 miles were completed with two other women. We were averaging low 7:00/mi pace. The next 3 miles I ran with a boy, and we averaged 6:30-7:30/mi. After that, we were going downhill, and I started to pass him (I was just trying to keep up). He said, "So you are faster than me!" I told him I was just trying to keep up with his pace, and he said he was going to slow it down, so we parted ways. For the next 3 miles, I ran alone, keeping a 6:30-7:30/mi pace. I did my best to not zone out. My pace felt comfortable, and I felt strong. I recognized one of the guys cheering us on as someone from one of the running stores (Pacers? PR?). That helped. On the final mile, I passed two men, and the spectator shouted out that the next female was 18 seconds ahead of me. I kicked it up a notch, told the guys to come with me for the last mile, and the guys said they'd be right behind me. My final mile was 5:25 on my watch, so I think it was a short mile. I wish I would have worn my Garmin for that one--my mile PR is 5:35 (set in an indoor 5k during college). The race finish was 3/4th's around a track, which surprised me. I never caught the women in front of me, but I was happy with my performance.

I haven't done too much speed work, but I still got a decent time for me. I wish I would have pushed a little harder in the beginning, but I ran a smart race. I placed 7th female overall, and 1st in my age group (20-24, female).

6 miles with Jack after work. Out and back from the gym.

Did ab work on the BOSU ball and with the 10 lb medicine ball.

Climbed 3 x 5.7, a 5.9+, and then attempted a 5.9.

2 mile warm-up to track.

I planned on doing 3 x 1600m, but my last 1600 was interrupted by a police officer telling me he was closing the track (so I only got in 5/8th's of a mile). Felt comfortable, watched my form. I was aiming for quick but not all out (6 min mile pace). 6:02, 6:08. During the first mile, I feel off pace a little on the last two laps (each by 1 second). During the second mile, I was behind pace two seconds per lap. At least that was fairly consistent. I almost didn't start the final mile, but I did. I was keeping with the pace, struggling only mentally, and was a little upset about being kicked off the track.

2 mile cool-down to home.

Abmat abs: 2 sets:

25 regular sit-ups

25 side sit-ups (each side)

25 reverse crunches

25 back extensions 

1 set of 100 push-ups (90 degree angle push-ups like we did in school--not chest to deck) 

4 miles easy on the treadmill.

2 sets:

25 crunch

25 cross crunch, each side

25 reverse crunch, legs only

25 revErse crunch, full

10-9-8-7-6-5-4-3-2-1 reps:

8ct body builders with curl and press

Squats

Windshield wipers

4x traverse route for climbing

Treadmill run: warm up 2 miles.

5x 0.20 mile hill (7-8%) at 7.7-8.0mph with 0.20 jog recovery

10 BW squat

10 front squat with 45 lb bar

2x10 front squat (55, 65, 75, 85, 85, 85...)

5 rounds:

5/5 DB snatch (20-25 lb)

5/5 pistol squat

50 jump rope singles 

2 rounds:

15 Swiss ball crunch

15 jackknives (each side)

10 leg lifts on bar

1x max pullups, strict (12!!)

Rest day!

B - Starbucks chai tea latte (tall), breakfast spinach wrap

L - salad with white fish, apple juice, peanut butter cookies

D - salmon, cous cous with feta cheese and parsley, asparagus, water 

Pre-run fuel (45 minutes before): 1/2 cup oatmeal with spoonful of peanut butter, 1 banana, and 1 spoonful of chocolate peanut butter, and a pint of water 

Jack paced me for 17.5 miles, then I finished the 26.33 on my own. 7:45/mi average pace. Actual:

8:15, 7:32, 7:25, 7:35, 7:28, 7:34, 7:41, 7:41, 7:45, 7:44, 7:39, 7:17, 7:22, 7:32, 7:28, 7:33, 7:35

-- Jack split, I took two gels and some water -- 

8:25, 7:43, 7:47, 7:53, 7:59, 8:02, -- begin uphill-- 8:28, 8:25, -- end uphill-- 7:43, 2:30 

Hungry! Jack made breakfast--a pancake with Nutella, a glass of grapefruit juice, a fried egg, and corned beef hash. I went to the first YMCA-Bethesda Chevy Chase Running Club orientation meeting, then met Rob at the gym for some climbing. I ate a Luna protein bar and drank an orange Gatorade.

Climbed 5.7 (x4), 5.8 (x4), attempted a 5.9 (half). 

I downed some more water, ate some Whole Foods hot bar (pasta, meat, potatoes, vegetables) and a banana-chocolate protein Naked drink. After making it home, Rob brought me a slice of pizza and a glass of wine later that night.

It was a beautiful day. I decided to just stretch out my legs a bit and walk to and fro town with Rob. Legs are a bit stiff, and I don't want to push it any further. I focused all my mental energy on repairing any micro-tears.

B - handful of chocolate chips, water

S - free samples at Costco, sliced deli meat (turkey), more water

D - grilled chicken sandwich with chips, a few walnuts, a beer, a few sips of water, a few sips of a mocha

It took a while to get moving today, but we enjoyed the nice day outside and did some errands. I wanted to get my weight back over 100 lbs, because having it below 100 gives me eating-disordered-related thoughts (even if it's just water weight). As long as I'm in the 100-103 lb range, I'm fine. I think that's a good training and racing weight for me.

Breakfast - oatmeal with banana, peanut butter, chocolate chips, water

Great weather today! 

AM: Ran 4 miles alone. Felt amazing to run in the morning!

Lunch - Rob's vegetarian chili with cheese and rice, water

Snacks - cereal with soy milk, some Jolly Rancher candies, water

PM: Ran 4-5 miles with Jack (faster than this morning), did core work, then climbed

Climbed: 5.7, 5.7, 5.8, 5.8, 5.9+, 5.10 attempt, 5.9

Very happy to be climbing instead of lifting tonight. :) 

Dinner - more of Rob's vegetarian chili with cheese, rice, and green onions

Legs are feeling surprisingly good after the long run this weekend. Still hydrating. 

0.75 mi warm up

16x200+m hills, jog down recovery

0.75 mi cool down 

Splits: 

50, 53, 52, 51, 52, 50, 49, 49

48, 45, 47, 48, 48, 49, 47, 47 

Core work

2 sets:

25 swiss ball crunch

25 swiss ball side crunch, each side

25 leg levers with swiss ball

25 bridges

Strength circuit 

3 sets:

15 balance bicep curl and press (10, 10, 15 lb DBs each arm)

25 pushups

15 bent over row (15, 15, 20 lb DBs each arm)

15 tricep extensions (20, 20, 20 lbs)

15 squats (20, 20, 20 lb DBs each arm)

 Plus one extra set of 25 pushups to make it 100. 

4.5 easy miles (broken up). I ran to and from Potomac River Running Store (one of my two favorite local running stores). I had a $10 coupon and a $25 gift certificate to use. I bought five gels, a packet of Clif blocks, a pair of nifty socks, a t-shirt that I've been wanting to get for a while (Virginia is for Runners), a grey Nike sports bra (my favorite brand of sports bras), and a grey, lightweight, long-sleeved Saucony shirt. I am a sucker for workout clothing.

I followed the easy run with Abmat Abs and a stretch session. Trying to keep it easy today.

2 sets: 

25 regular sit-ups

25 side crunches, each side

25 reverse leg crunches

25 back extensions 

Reverse lunge and reach back

0.25 mile warm up jog

5 8-ct body builders

For time:

0.5 mile run 

60 sit-ups

50 squats 

40 dips

30 burpees

20 pull-ups, strict

10 push-ups

5.25 mile run, 7:40 to 7:08/mi pace, sub 7:00/mi pace near the end, finishing quick

Climbed: 5.8, 5.8, 5.9 attempt, 5.8, 5.8, 5.9, 5.9, crack climbing intro

I was feeling good today!

I ran a slight tempo of 8 miles. It was around a 7 minute mile pace (give or take a few seconds), and I finished in 55:44.

Core work:

2 sets:

25 Swiss ball crunch

25 Swiss ball side crunch, each side

25 Swiss ball jack knives (using hand for support), each side 

First week of the YMCA Bethesda-Chevy Chase Running Club! We filled out health and safety forms, talked about goals, warmed up two laps (1/3 mile), did some dynamic stretching, and headed onto the Trail. I tried to run a little with everyone (we have a small group and various paces), just to make sure no one would be left alone. I continued with the longest pair of runners--6 to 6.5 miles--at an easy pace. Great weather (no rain)!

0.4 mile warm-up to Jack's house.

13.16 miles with Jack, tempo pace. Average pace of 6:48/mi.

7:22 (warming up), 6:50, 6:24 (downhill), 6:45, 6:41, 6:37, 6:46,

6:47, 6:48, 6:42, 6:59 (hill), 7:10 (hill), 6:38, 0:57 

I am very pleased with this run. I am glad I had Jack to pace me. Awesome. I am right where I want to be for Boston. Double my half marathon and add 10 minutes. That's my rough rule for a marathon pace.

I missed a day off this weekend, so I took today as a rest day.

30 minute indoor bike ride (real bike on a trainer)--5 min intervals of big wheel/small wheel, easy.

Core work:

2 sets:

25 straight leg crunches

25 side crunches, each side

25 reverse crunches (legs only)

25 reverse crunches (full body) 

Looking forward to some speed work tomorrow, lifting some weights this week, and my last real long run next weekend.

2 mile warm-up to track

dynamic warm-up drills

3x1000 meters, 2 min rest (3:41, 3:41, 3:45)

1x200 meters (38 seconds)

2 mile cool-down home

I was still very stiff today, so I cut the workout down from 5k to 3.2k. 

5 sets of max pull-ups, strict: 12, 6, 6, 4, 4

3 rounds:

15 KB swings

15 KB goblet squat

16 KB clean and press

2 KB windmill (each side)

2 KB get-ups (each side) 

2 sets:

25 Swiss ball crunch

1 min front plank

25 Swiss ball side crunch (each side)

1 min side plank (each side) 

Legs are stiff.

7 miles easy. Uphill and into the wind on the return trip.

2 sets:

15 knee ups

15 side knee ups, each side

15 straight leg ups

Worked on squat, front squat, overhead squat, press, push press, push jerk, snatch, Deadlift, sumo Deadlift high pull, med ball clean.

Easy out-and-back. I said hey to Teddy today. Wind was a little rough at the beginning, but I conquered it.

I played the burpees at every stop signal game on my return trip.

Abmat Abs:

2 sets:

25 sit-ups

25 side crunches (each side)

25 reverse crunches

25 back extensions 

No run.

Dynamic warm-up.

FFX March Madness Workout

AMRAP in 18 minutes:

7 rainmakers (15 lb, each hand)

7 overhead lunges (30 lb, then 10 lb)

7 muscle sandwiches (5+2.5+5 lb sandwich)

7 KB swings (30 lb?)

7 pull-ups

I got 7 3/5 rounds finished by 18 minutes, but then I did the pull-ups and KB swings. 

I stretched and foam rolled then met Rob for climbing.

5.7, 5.7, 5.8, 5.8, 5.8, 5.8, 5.9 attempt (halfway up) -- happy with this. :-)

Cold, thirty degrees Fahrenheit morning. Did 1/3 a mile with the YMCA Bethesda-Chevy Chase running club, ran them through a fitness test (push-ups, planks, 1 mile time trial), and cooled down 2 miles with them.

I met an old college buddy for lunch (Buffalo Wild Wings), which was great! I always like hanging out with people from USNA.

Sunny, fifty degrees Fahrenheit afternoon. I then did a little fun run with the local running store (Potomac River Running Store) for 3.5 miles. That was fun. I got to try a pair of Newtons. The run had a little Easter egg hunt along the way, and we had to hold a real egg for the entire run. I picked up one plastic egg. At the end of the run, I got a chocolate bunny and a neon green Newton bracelet. Yaay. :-)

Last night, I had beef pho, Vietnamese coffee with condensed milk, and some ice cream for dinner. I stayed up until 1:30AM reading a Flavia de Luce mystery.

I woke up around 8-8:30AM, made 1/2 cup of oatmeal with a banana, chocolate chips, and a spoonful of peanut butter, and read more of the mystery. Finally, two hours later, I discussed with my boy where I would be running (downhill, then two flat loops around Haines Point, and uphilll).

Wearing: just-over-the-knee capris, long sleeved tech tee, short sleeved tech tee, gloves, ear band, socks, shoes.

Gear: Garmin watch + HR monitor, 1 gel

Weather: low 40's, overcast, not too much wind

The run went well. I just wanted to do an easy 20 miles for my last really long run for Boston. The first part was downhill, similar to Boston's course. Haines Point was flat. I picked it up a little (to 7:30-ish/mile pace) on the second lap (miles 10-13) and tried to maintain that for the rest of my run. I focused on ABCC: arm position, breathing, cadence, and cranium. I took a gel to test logistics around mile 15.

Splits:

8:00, (begin downhill) 7:14, 6:39 (end downhill), 7:30, 7:35, 7:48, (reached Haines Point) 7:49, 7:37, 7:44, 7:39 (finish first lap), (begin second lap) 7:27, 7:30, 7:30, 7:33, 7:38, 7:32, 7:34, (begin uphill) 7:50, 7:48 (end uphill), 7:16, 49 seconds for last 0.12mi

20.12 miles in 2:32:14.46 (Average pace of 7:34/mile)

Average HR of 158 bpm 

Yesterday was a day of COMPLETE REST. I almost died.

Today I almost died too. I did some speed work, and the limited rest (1 minute after an 800? I haven't done that in a while) made my legs burn! There were a few fast looking guys at the track, though, so that was an incentive for me to run fast and finish quickly. 

2 mile warm-up

2x(800-600-400-200 meters) with 1 minute rest between intervals; 800m jog (plus a minute total rest to round off to 5 minutes) between sets--goal pace is between 5k-10k goal race pace (between 5:45/mi and 6:30/mi for me)

1st set: 2:59, 2:12, 1:24, 39

800 meter jog, easy (8:00/mi pace) 

2nd set: 2:58, 2:13, 1:23, 38 (all were faster by 1 second except the 600 meters)

2 mile cool-down 

Core work:

2 sets:

25 Swiss ball crunches

25 Swiss ball side crunches, each side

25 Swiss ball leg levers

25 push-ups (30 for second set: 10 left leg only, 10 right leg only, 10 both legs)

I ran 6 easy miles (downhill, uphill, slightly windy, low 40's) in the morning before work. Legs are sore from yesterday...it hurts so good (thanks John Mellencamp). I forgot how much I like to workout in the morning (I love running in the sun, though). I might be alternating my work schedule more often. Anyways, I get to see the dentist this afternoon! I <3 the dentist! 

Core:

2 sets:

25 "pregnant ladies" abs

25 side V-crunch, each side

25 shot guns 

Ugh. Digestive issues today. This past week, I've had a few not-regular foods:

Grocery store sushi, Teeccino herbal coffee (two nights ago), 3 fried crab rolls, 3 lamb kabob pieces, 2 beers (last night), and chicken quesadilla (lunch). The rest of my food has been pretty much what I usually eat (egg whites, spinach, tomatoes, some bread, oatmeal, fruit, chocolate, juice, water). Well, now post-run, I feel like I have a clean slate again to eat normal food and not drink (more than 1 beer at a time) until after the marathon.

15 minute warm-up

2x15 min marathon "tempo" (5 min jog between each)

cool-down to home

The road out is slightly uphill (looks flat) and was into the wind. Overcast day. I was cold even in gloves, long-sleeves, and capris (but my ear warmers got too warm after 2 miles into the run). That pace was probably around a 7:20-7:30/mile. On the return tempo, I was slightly faster, about a 6:48-7:00/mile pace. I think marathon tempos feel funny; they're not super fast like 5k tempos...but it's a little faster than a regular run (unless I'm running with Jack--haha).

2 sets:

25 regular crunches

25 cross-over crunch (each side)

25 reverse crunch (legs only)

25 reverse crunch (legs and upper body)

Easy run. Ran to =PR= and back. Just wanted to pick up some gels and blocks. Legs feel a little stiff.

Core:

2 sets:

25 straight leg crunch

25 side crunch (each side)

25 leg levers

25 toe touchers

Dead tired from the long work day. Felt over stimulated with the Robotics Competition. Couldn't suck it up and be a good climbing partner tonight. I was grumps. Climbed a 5.7, 5.8, and half of another 5.8 before quitting and just belaying. Slept on the mats while Rob finished his workout.

6.7 miles out in 47:58 (7:10/mi pace)

6.7 miles back in 48:18 (7:13/mi pace)

13.4 miles in 1:36:16 averages out to be a 7:11/mi pace (goal marathon pace).

Run felt comfortable. Ran in shorts and a t-shirt. Sunny. High 50's. Slight/no wind. Crowded path. Ran downhill on the way out and uphill on the way back. Had to use the restroom at the very end...barely made it (weird how we all "barely make it"...no one says when they don't make it back in time).

Did the same core work as yesterday. Felt better this time.

Stretched. Need to foam roll. Maybe get a massage before the marathon.

Ate light yesterday because of Good Friday (meaning, a breakfast wrap with chai tea, a salad at lunch, and small tuna/veggie mix over spinach after my run). I was "supposed" to fast and abstain from meat. I abstained from meat, but fasting is difficult when I'm training.

For breakfast, I had a bowl of oatmeal with a banana and chocolate chips. For second breakfast, I made a breakfast sandwich (English muffin with egg whites, feta, spinach, sun-dried tomatoes, and basil pesto). I had a few Clif blocks, then finally went out for my run. Gorgeous, warm weather! Thank you, Lord! Happy Easter, I presume? :-)

Easy day. Stretched. Foam rolled. Pull-ups, push-ups, core work.

Climbed with Rob, and it felt awesome.

4x 5.7

1.5x 5.8 (there was a difficult roof move I couldn't do statically, and I wanted to keep away from dynamic moves with the marathon coming up)

4x 5.8

Six easy miles. SUPER windy at times. It was weird weather. Cloudy, then sunny, then windy, then a few sprinkles, warm temperature, cold winds.

Core with Abmat:

2 sets:

25 sit-ups

25 side crunches, each side

25 leg levers

25 back extensions

Stretch and foam roll.

Those aren't exactly "fast miles"---those are "marathon pace" miles. Yesterday my lower leg/soleus/Achilles began to hurt. It was just small sharp pains...almost like mini tearing in random spots on my leg. When I stopped yesterday, it didn't hurt. Today it didn't hurt for the first 6 miles of my run, but on my last mile at marathon pace, it flared up. I would run, stop, walk a little/stretch, and run. I thought I had to coach at 6pm, so I continued to run to make it back in time. As luck would have it, I didn't have to coach tonight. I forced running on it for nothing...and it hurts a lot more than yesterday. I'm frustrated since it's less than two week until Boston. I want a PR (sub 3:10). I think this means to heat, stretch, ice, repeat (as my friend's dad told me on Facebook). I'm just trying to relax and remember all the hard work I already put in. Now I just have to eat right, hydrate, and do what I need to do to be 100%. I'll be taking the next couple of days off running (until my leg heals).

1 mile warm-up

1 mile at marathon pace (7:30-7:00)

4 minute jog

2 miles at marathon pace

7 minute jog

1 mile at marathon pace

1.5 mile cool-down

Day off.

Heat. Stretch. Ice. Elevate.

:(

6 miles easy. No sharp pain like yesterday or Monday, but I reached a dull ache for the last two miles. There were weird stabbing pains around both of my ankles. :-( I'm hoping these are all phantom pains. I am really excited about Boston, but I want to run PAIN-FREE!

Stretched. Did core work (2 sets of 15 front leg raises, 15 side leg raises, each side; 2 min front plank, 1 min side plank with rotation, each side) and pull-ups (6-6-6-6-4-2, 30 seconds rest between each set). Also have been doing push-ups this week with Rob.

Leg is feeling better, but I'm being cautious. I wanted to run in a 5k today, but I figured that might not be the best idea. I went to the gym and ran from there. I also did a little core and upper body while dabbling in climbing. I am looking forward to climbing harder after the race.

• Run: 1 mile warm-up, then 5 mile "marathon pace tempo"
• Stretched really good.
  
• Pull-ups: 5 sets of max with 90 seconds rest
  
• 13-7-5-5-5! I have a new PR of 13 strict pull-ups!
  
• Push-ups:
  
• 10-16-10-8 (Rob was doing 10-8-8-10-8 on his one leg, and I had to catch up)
• Abs: 2 sets:
• 25 straight leg BOSU crunches
• 15 BOSU bicycles (each side)
• 25 leg lifts (floor)
• Climbed:
  
• 2x5.7, 2x5.7 (I was being cautious of over doing it on my leg or knocking my knee before Boston)
• 8-min Abs by Nick: 1 min each of...
• flutter kicks
• side v-crunches (30 sec each side)
  
• banana boats (Russian twists)
• hurdler stretch + sit-up cross-over (30 sec each side)
  
• hello Dollies (scissors)
  
• windmills (making a big circle with your legs)
  
• regular crunches
  
• plank (max time)
  

Day off...because I want to do my "long" run tomorrow. Also, just giving the leg an extra day to be 100%.

Is it still fasted cardio if you had a late dinner/are still full from the day before? This decrease in activity and steady flow of calories into my body is making me restless and full!

Ran the classic downhill-flat-uphill route. 10.05 miles in 1:12:51 (average pace of 7:15/mi).

7:42, [begin downhill] 7:05, 6:50, [end downhill, begin flat] 7:16, 7:07, (halfway point, turn around, go back)

7:05, 7:09, [begin uphill] 7:30, 7:28, [end uphill, begin rolling/flat] 7:13, 0:22

Newton hills...I will glide over you like Hermes.

Did core work:

2 sets using a Swiss ball:

25 regular Swiss crunch

25 side Swiss crunch, each side

25 leg levers with Swiss ball being passed from legs to hands and back...

Crazy taper week. Decrease in miles, not intensity (but it will be still easier since it's shorter). Changing any 6-8 mile days into 4-6 mile days and 4-6 mile days into 3 mile days. I need to stretch every day. Maybe hit the pool once.

Easy 6.5 miles down and up. Followed by ab work.

No run. Went straight from work to a memorial service for a friend and classmate today. Got back home late. Took the day off...

6.5 miles to/fro the island. Did 10 burpees for Teddy Roosevelt halfway. Did core strength on the Abmat when I got home. High 80's today. Ran in a tank top and shorts, put on sunscreen, and definitely did not hydrate enough today. Salty. Drinking water and stretching.

4.3 easy miles.Taught body sculpting class.

Food intake... 

B - usually oatmeal, sometimes breakfast wrap

L - usually salad bar, using beans/chickpeas for protein, chocolate chip cookie, and chocolate milk

D - salmon or chicken, sometimes red meat, usually with a vegetable and starch, sometimes pasta (ravioli with red sauce) 

S - Picky Bars or fruit 

Easy 3.8 miles. Felt comfortable and loose.

I spent most of my morning moving heavy items around work. What a workout! I was sweating. 

After my run, I did some Abmat exercises and headed out to the Nationals game. I felt like we walked and stood up a lot before/after the game, so I'm glad I took it really easy on the run today. I don't want to add a lot of activity on top of a run, so I'll probably just do a quick 2-3 miles tomorrow in Boston (mostly from my hotel to the bus location and to the finish and back). 

Three days out. Going to start recording my food intake for future reference.

Weight is around 102.5 lbs, give or take for hydration.

Water - 1.5 liters today! (reached 1 liter yesterday) 

B - Starbucks breakfast spinach, egg white, and feta wrap, small hot chai tea latte

L - Subway sandwich (sweet onion teriyaki chicken), chocolate chip cookie, chocolate milk

S - Picky Bar! (then run)

S - handful of chocolate chips, water

D - Jerk chicken, rice and beans, water

S - salted pretzel, water 

Off. Packed and ran errands in the morning. Took a flight today to Boston.

B - Whole Foods breakfast bar (eggs, potatoes, French toast, fruit compote)

L - grilled mahi sandwich, salad, water

S - Luna protein bar, water

D - bread with olive oil and balsamic vinegarette, water, wine, shrimp/veggie risotto, Panera chocolate chip cookie

My birthday!

I got up, did an easy 18 minute run. I felt great, very loose. Went to the expo and Red Sox baseball game today. It felt like a good amount of walking, but Rob got us a taxi to the stadium.

We watched the Red Sox win a game in Fenway! This was my first time inside the stadium watching my favorite baseball team, so winning made it extra special! :-) Happy happy birthday to me! 25 years old!

B - water + free samples at the expo

L - chicken/apple/blue cheese panini, "healthy" chips, water, sample of cupcake

S - pretzel, hot chocolate, water, 1/2 blueberry beer

D - salmon, mashed potatoes, vegetables, water

What a race! First, the numbers.

According to the Boston official chip times:

5k: 20:34

10k: 42:00

15k: 1:04:07

20k: 1:26:43

Half: 1:31:37

25k: 1:48:58

30k: 2:11:18

35k: 2:33:39

40k: 2:55:47

Finish: 3:05:14 (7:04/mi pace)

Overall: 2867

Gender: 216

Division (F, 39-under): 188

According to my Garmin, I ran 26.48 miles in 3:05:18 for an average pace of 7:00/mi. All that zigging and zagging and stopping my watch a little after the finish. :-) I'm still happy, either way.

6:24, 6:39, 6:43, 6:35, 6:59, 6:54, 6:59, 7:05, 7:03, 7:09, 7:11, 7:10, 7:14,

7:04, 7:09, 6:56, 7:13, 7:08, 6:56, 7:12, 7:21, 6:51, 7:01, 7:09, 7:01, 6:55, 3:05

I started in wave 2, corral 1. I was a little annoyed at myself for putting in my 3:20:40 marathon (VA Beach Yuengling Shamrock 2012, when I missed 1-2 weeks of peak training and ran the 8k the day before the marathon, in addition to having to use every single port-a-john). I honestly just forgot I ran Marine Corps Marathon 2011 in 3:11:12. Anyways, I was seeded in wave 2, and I was worried I wouldn't have anyone to run with the whole way.

The day started off well at 06:00AM sharp. I had bought a Red Sox shirt to run in (just like last time), and it fit perfectly. I had my breakfast of oatmeal, a banana, and a handful of chocolate chips, all mixed up. I had a little water to wash it down (maybe 3 oz). The weather was clear/cloudy and in the 50's. I walked over to the buses around 06:30-06:45AM. Even though there were a lot of people there early and late, I didn't have to stand around very long for a bus to get me to Hopkinton, and I had a great bus-mate from Nova Scotia.

At Hopkinton, I actually enjoyed Athlete's Village. I got my before race photo taken while standing in the port-a-john line, made it into the port-a-johns twice, and ate my non-caffeine Clif Bloks (washed down with 5 oz of water). I waited until 09:35AM exactly to drop off my bag and use the port-a-john one last time before jogging to the start at 10:00AM.

I was able to line up at the front of corral 1 (stood in the second row just so I wouldn't bolt out like it was a 5k or something). It was very exciting to be waiting for 10:20AM to roll around (about 10 minutes). There were some other very anxious runners in corral 1, and some other men were trying to run a 3:10. I met two other girls about my age at the starting line; both were aiming for a 3:15. One of them recognized me from races back home in Maryland! I should have gotten her name. Hopefully I can see her bib number on the race photos and maybe look her up/find out if she's in a running club. It's always nice to have running partners! I/we counted down the last 10 seconds and took off!

Boston's course is tricky. There's a lot of downhill, and you have to know how to use it to your advantage. The downhill at the beginning stares you in the face. Being in the first corral is almost like being in the front row seat of a roller coaster. After you crest the hill, the roller coasters pauses for a second at the top, and you feel a little adrenaline rush before flying through the rest of the ride. I felt like that. As soon as we took off, I found myself near the front of the pack. I looked at my watch. It was reading 6:30/mi pace. I kept saying, "Slow down. Slow down. Be patient. Relax." The thing was, I felt relaxed! I decided to just ride the hills down. I shortened my stride a little to reduce the poundage. Whee!! To hell with the pace plan! People were cheering, "Go Red Sox!" I knew they meant me.

At mile 4 or so, I started sipping a little water and a little Gatorade (alternating each mile). Good plan. I kept hearing more cheers, "Go Red Sox!" I think it helps that I like the Red Sox and their fans can relate to me because I'm wearing a team they like/recognize. It helps to know we have that bond, and I feel a lot of younger kids cheer for me more than they would if I wore my name. I also heard a few, "Looking strong, 9695!" which is my other favorite form of cheering (telling me I look strong). People updated me on the game too! I was happy to see a whiteboard that a man was updating with the score. I gave kids high fives and felt like a celebrity. I gave fist pumps and shout backs every time someone cheered, "Go Red Sox!" I waved my arms to pump up the crowds for wave two coming through.

We hit the flat-ish area, and I remember thinking at miles 9-13, "Don't drop the pace too much! Slow down, but don't slow down too much. Rob is probably tracking you and thinking you screwed your race up by going out too fast. Prove to him you can hold this pace." I loved the spectators; I always do. I think the crowds at Boston give me extra strength. There was a funny sign around mile 9-11 that said something like, "Quit Here! Free Ice Cream Sandwich Tent!" I had to laugh a little. By this time, I was also passing a lot of charity runners from the first wave. I tried to run the tangents, but I was definitely zig-zagging a little.

Near the halfway mark, we ran through the Tunnel of Love (Wellesley College). I thought it would be funny if I gave a girl a kiss, but I held back and ran straight. I enjoyed the downhill and all the funny signs. I laughed at all the guys stopping for kisses. There were two girls at the end of the line of girls who looked like they were naked and holding up posters in front of them, and that gave me a chuckle too. Smiling is the best way to relax. My left hamstring had been tight all race, and I was hoping it would loosen up just a little. It didn't, but I forgot about it, so it must not have been too painful. Phantom pains...hah.

At miles 13-15, I decided it was time for a gel. I had packed two Gu's in my bra, so I took one out and sipped it a little (Tri Berry, 20mg caffeine). I remembered to only take water with it, so my next 2-3 fluid stations were all water. I didn't want to be running to the port-a-johns this time! I heard Jason around this time shout out my name, and I was happy to turn to my right and see him in the stands. He told me he would be in town with his girlfriend. It gave me an extra boost to see a familiar face. I had wavered a little at this point (had a little trouble at a fluid station just before and saw my watch read 7:35/mi for a moment), but I got back on track. I felt like my eyes weren't seeing straight, but it might have just been the sun.

By this time, I was running in a big crowd of people from both the end of wave one and some wave one runners who had to start late in wave two. I saw Army soliders doing a ruck march, a man who is aiming for the 2020 wrestling Olympics, Team Hoyt, and people dressed in flashy outfits.

I was surprised at mile 18 that I was still holding pace (7:00-7:15/mi), and I knew the hills were coming. I saw a lot of people struggling. I had seen two ranked female runners who had hit the wall or gotten injured, and I felt bad for them. I saw people walking up the hills. I saw another Asian female in a pink top killing those hills, so I joined her and another man. I don't know how to count the hills, so I just kept thinking they were just small inclines, not hills. I felt strong. I remember hearing a man turn to another runner and ask, "So, is this Heartbreak Hill, do you know?" The other man had said, "I don't know." It wasn't. How did I know? There weren't enough signs of broken hearts or people cheering us on. Finally, we did reach Heartbreak Hill. I think it's not that steep, but I was struggling a little with the pace. I managed to come over the top and get back on a quick pace. It was all downhill from there.

Coming into the city of Boston is a little crazy. There's a lot more downhill than I had remembered. That kicks up the pace a bit. People are cheering so loud for the last 10k. I kept telling myself to just keep pace for a little longer, not to let the excitement get me running too fast too soon. I had my watch to help me. The crowds were deafening. The back of my neck/head hurt a little, but I think this was because of the way I was holding my head. I shook it out a little and tried focusing downward a little, but my head kept tilting back with my "proud stance."

It was around this time (with about 5 miles to go), I grabbed an orange slice from a kid for a few bites. I love orange slices during races. People, especially the college kids, were cheering me on, "Go Red Sox! Looking strong!" I was excited. I hadn't dropped pace yet.

I felt frustrated with 4 miles to go, as I was constantly moving between or around runners/walkers. That's the downside to starting in a slower wave/corral. Oh well. I passed a hamburger and a hotdog and a man in a pink tutu. It was entertaining, as I was slightly on a runner's high/ignoring everything around me. I didn't have any more energy for extra fist pumps every time I heard "Go Red Sox!" or for waving up the crowd to cheer louder. This was the last 5k. I glanced at my watch. I would be able to break 3:10 even if I ran a 8:00/mi pace, I thought. No slacking now.

I told myself, "Come on, Anna. You can do anything for three miles. This is it. Just keep pace for another mile and then kick it up a notch." I steadily made my way towards the large Citgo sign. With two miles to go, I knew I could break 3:10, but I wondered how close I could get to 3:05. I knew the Citgo sign was at about mile 25.

I really appreciate whoever had the idea to put "one mile to go" at the 25.2 mile point. I looked at my watch and knew that I had already added a lot of distance with the zig-zagging. Time to get serious. I kept saying, "Last mile. You can do this at a sub-7:00/mi pace. You can hold a top speed for this distance." I picked out a man with some sweet tattoos and tried to beat him. We turned the corner onto Boylston Street. That finish sign was further away than I remembered it when I was watching the mile race the day before. I passed the 26 mile mark and kept moving my legs as fast as I could. "Seriously, Anna. Point. Two. Miles. That's less than a lap around the track! You got this!" I saw the man with the tattoos take off. I couldn't keep up. I had enough sense to move to the center of the road. I didn't want anyone's cape or jacket in my face for the finish photos (haha). I held my hands up through the finish, and I dropped them after I knew the man had taken my finish photo. My legs were dead.

Pushing through the crowd at the end, grabbing a bag of food and a blanket (skipped the Powerbars and Gatorade because of the crowd), I was glad to get a breath of fresh air when everyone from wave one had to go right to pick up their wave one bags. I was one of the first handful of wave two finishers, and some volunteers were surprised to see us so soon. I walked down the line of buses (mine was the last one on the right), and the volunteers were all cheering me on and congratulating me. I felt like a rockstar, like an elite runners, like I had won something. Haha. I saw two other men from my wave just as happy to not be in a crowd of people and to have run sub 3:10's. We smiled at each other that "I know what you just went through" smile and made out ways to our family and friends.

I had a 4:00PM flight, so Rob and I walked back to the hotel after I introduced him to my college marathon coach (who I ran into after the finish). I showered while Rob packed and found the best way to the airport. We were in the security line (along with Dean Karnazes) when we found out about the two explosions. Everyone was on their phones, replying to text messages and phone calls. I lost cellphone service for a short while, but I was able to let my sisters know I was fine and to tell Mom. It was ridiculous. I couldn't believe what had happened.

Two bombs near the finish line of the Boston Marathon. Injuries. Stopped the race. Stopped the Red Sox game. Confusion and shock quickly turned to anger and being a guilty that I wasn't there to help those in need. An attack on the Boston Marathon felt like a personal attack. How dare someone make something that is so pure for me---to me, running is not about race, religion, money, or politics---into a terror, into a sad event. How dare they take away my joy of having the perfect birthday weekend (Nats game, Red Sox came, Little Italy pasta, boyfriend time, and running a PR at my second Boston marathon). The Boston Marathon is for people from all over the world, of all races. How dare someone intrude on this. Boston to me was like the Olympics. I was pissed...

Took Tuesday and Wednesday completely off exercise.

Taught body sculpting class tonight. No run. 

A.M.: Ran 2 easy miles before work. Looks like it will be a humid day.

P.M.: Ran 3 easy miles with Jack from the gym. We beat the rain.

Core:

2 sets: 

25 BOSU crunches

25 BOSU side crunches (each side)

10 BOSU bicycles (each side)

25 BOSU back extensions  

Plus one set:

25 decline sit-ups

1 min sit & reach + V-ups combo sit-up

1 min plank

30 push-ups 

Climbed: 5.8 to warm-up, 2 x 5.7, 2 x 5.8, 5.7 to cool-down

Body is still in recovery mode. It's not just the legs; it's the entire body. Haha. Feels awesome.

I got up early to make it out to West Virginia for a Tough Mudder challenge. It was a lot of fun! I did it with a few friends (three of them I knew beforehand, and the other ten were all new friends). The distance was easy, but I definitely needed the team to make it through some of the obstacles. If I had to describe the day it would be:

wet, freezing cold, rocks in my socks

It was still fun, though, especially in hindsight. I just wish it was 80-90 degrees outside! There were a few cases of hypothermia, a heart attack, and one man died. 

Today begins my week in Memphis. Easy 3 miles around downtown. Legs are bruised. Still recovering from the marathon.

Easy 30 minute stationary bike ride in the morning. Core work. Work is active.

Easy one hour of running around downtown Memphis taking photos of everything.

Easy 4 miles around more of downtown Memphis, followed by a quick mini travel WOD:

3 rounds:

20 jumping jacks 

20 burpees

20 squats 

Work and travel day. No workout. Body is still in recovery.

Very light, very easy 4 miles with the YMCA running club. My left knee has been bothering me a little. I hope it is just a bruise.

Easy six miles (downhill/uphill split). At the end of the run, I bought a new pair of shoes from Pacers. I've been in Asics for a long time, so I'm trying out a pair of Mizunos. No miles on them yet--just jogged next to the store.

Did abs on the BOSU ball.

Pull-ups: 7-6-5-4-3-2-1-2

Ran with Jack. 4 miles. Felt difficult.

Climbed: 5.8, 2x5.8, 5.8, 5.8. Called it a night to eat and see Rob before he leaves.  

1 mile run (7:30 pace) to warm up.

2x15 squats (bodyweight, 45lb)

3x12 squats (65, 65, 75)

4x10 bench press (45, 65, 65, 65)

4x10 wide lat pull down (40, 60/50, 50, 50)

2x15 DB curl and press (12s, 15s)

2x15 DB triceps extension (20, 20)

Swiss ball abs:

2x25 each:

-Crunch

-Side crunch, each side

-Leg levers (alt ball bw legs and hands)

1/2 mile warm-up

6 rounds: 1/6th mile fast-1/6th mile slow

1/2 mile cool-down

Ran 3 easy miles with Nick, climbed, then 8 minute abs.

Climbed: 5.7x2, 5.8x2, 5.9, 5.9 attempt, 5.8 attempt

Ran 6 easy miles along the Canal. Did Abs 1.0. Taught body sculpting class.

9 (quick) miles with Jack. At one point we were definitely running sub-7:00/mi. Haha. Trying to get my legs back!

4 easy miles with YMCA-BCC Running Club.

Easy 8 miles followed by 8 minute abs and push-ups. Beautiful day. Perfect weather (no wind, 60's, sunny, low humidity).

4 fast miles with Jack (loop near the gym).

Climbed afterwards: 5.7, 5.7, 5.8, 5.9, 5.9, 5.8

I will climb 5.9 solid this year AND take the lead climbing class! 

1/2 mile warm-up

# of laps 4-2-1 with 1 lap jog recovery, each lap is 1/6 mile

1/2 mile cool-down

Sandbag:

3 quick rounds...

12 bear hug squats

12 burpee deadlift

12 cleans

Easy out and back near the gym, except for 1-2 miles of it. I was catching up to this guy, and he stepped aside to let me pass, but then he hung on my tails! I felt like I had to keep up the "passing pace" until either he passed me, gave up, or we split paths. Finally, he turned right and said, "Good pace!" I shouted back, "You too!" A lonely run wasn't so lonely!

After that, I did P90X abs and push-ups with Keith and Darren. (150 total push-ups and 11-13 different ab exercises)

I warmed up on a few easy boulder problems, did a little traversing, and did a few harder boulder problems (meaning V1 for me). I couldn't seem to get the finish on one V1 and I couldn't get the middle move on another V1.

After that, I top roped with Jack and Steph. 5.9, 5.9 attempt (finished on another 5.9), 5.8 (one that I really like), 5.8, 5.9 (short fun one, so I did it three times...I liked the holds)

4 easy miles in the rain along the C&O Canal.

Taught body sculpting class.

No mileage day.

Dynamic warm-up followed by the "9 basic movements" -- PVC pipe, light bar, oly bar.

- Air squat, front squat, overhead squat

- Press, push press, push jerk

- Deadlift, sumo deadlift high pull, medicine ball clean

No one could top rope with me, so I did some traversing then bouldering. I did a few easy problems, worked on a V1 I saw the other day (still couldn't get it), and did a few V0's. I did my first "hanging" bouldering problem! It was on the 45 degree wall (just a V0, but I was still stoked)! I'm hoping to get some top roping in on some 5.9's soon.

Easy miles with YMCA-BCC Running Club.

10 miles at a 7:40/mile pace (7:45/mile on the way out, a little faster on the return trip). It felt comfortable, easy. During the last mile I started to cough a bit (allergies?).

Beautiful sunny day. 60's. Shorts and a t-shirt. :)

Easy 6 mile hilly run (rolling hills/golf course type hills).

Climbed 5.7, 5.7/5.8, 5.9/5.9/5.9/5.9 (those nines were tough!)

Warm up

4x(1/3 mile fast):(1/3 mile slow)

Cool down

Soccer sprints 

6 easy miles (big hill in the middle)

Abs and pushups 

2 mile run then 2 miles of 45 sec fast/30 sec jog intervals

Abs 2.0

Taught body sculpting class

Stretch

3 day juice cleanse begins tomorrow... 

Ran 2 miles to work, walked 1 mile home, ran 1 mile home.

Went to the gym to climb--climbed (top  rope) my first 5.10!! Whoo hoo! Granted, I fell off a few times and struggled with it at the top, but I did it. :-)

Climbed: 5.8, 5.8/5.8, 5.8/5.9/5.10

Today began day 1 of the juice cleanse. I made it to dinner, wasn't feeling too well (and started having a lot of eating disordered thoughts), and it was Jack's birthday party, so I had a burger with chips and some cake (and water). I shall try again tomorrow this whole juice cleanse thing...but I know I'm going to eat some protein!

Day off. Light hiking at Seneca.

9.5 birthday miles with Jack. Felt dizzy.

Day off to see my friend before he deploys.

AM: 4 miles and ab circuit (2 sets).

25 Swiss ball crunches 

25 Swiss ball jackknifes (each side)

25 leg levers (passing Swiss ball from feet to hands)

PM: 1/2 mile warm-up, 7x 1/6 mile fast (30 sec rest between each), 1/2 mile cool-down

Lift (first time in a while, so took it light and focused on form):

3x 10 squat (65 lb)

3x 5-8 press (45 lb)

4x 5 deadlift (85 lb) 

Pull-ups (strict): 10-6-4-3 

6 miles. Hamstrings and left butt cheek are tight/hurt.

Stretched.

Climbed. Toe hurts. 

2000m row on the erg

Lift: squat (75lb), bench press (65-70lb), clean (55lb), ab circuit.

Ran 3 easy miles on trails...butt still hurts.

Taught body sculpting class.

Feeling sickish. Went to Annapolis for graduation. Came home for a nap. Climbed a little.

4 fresh miles in the morning followed by a drive to NC to visit the boyfriend's family.

10 miles along the Tobacco Trail. First two miles were about 7:30-8:00/mile pace, then the rest were about 6:58-7:10/mile pace. Ran the finish with the Wendy's. Felt good. Climbed later with Rob and his niece.

Today was an awesome birthday party for Rob's mom--eating, drinking, brewing beer, and playing games. 

Spent most of the day in the car, then ran and did some core work. Feeling fat but my body doesn't hurt.

1 mile warm up

1 mile fast, 1/6th mile jog

1/2 mile fast, 1/6th mile jog

1/3 mile fast, 1/6th mile jog

1/6 mile fast, 1/2 mile jog cool down

Ran on a 1/6th mile triangular track in the rain/wind. :-) 

6:18/3:08/2:04/0:58...feeling fat lately... 

Jogged 6 miles. Felt tough. Abs afterwards.

Biked 13 miles to work.

Biked three miles home. Ran 3 miles (slow and rough). Did Abs 2.0. Biked 1.5 miles to teach body sculpting. Biked 10 miles to boyfriend. 

Biked 13 miles to work. Bikes 3 miles home.

Climb and dine. 

6 miles downhill-uphill split. Abs afterwards.

9 rough miles with Jack.

Having difficulty breathing and general fatigue lately. Lymph nodes still swollen. Need to see a doctor sometime.

After three hours of work, I went home sick. Feeling dizzy, fatigued, and general malaise. Lymph nodes are still swollen. I went to the urgent care center, and the PA did some blood work. No mono or anemia, and they had to send my blood away for other tests. I should hear back in a few days about that. I was recommended to get a GP and do some other check-ups. I slept for a few more hours.

Yesterday I signed up for a triathlon (1.2 mile swim, 58 mile bike, and 13.1 mile run). Today I was able to make it to the pool for a steady 1000 yd swim. Taking it easy.

7.89-8.00 miles easy (about 1 hour) running.

Perfect weather. Still have a headache, slight upset stomach, coughing, and dizziness. Took another day off work (I would be a basket case today). Did some abs afterwards and ate a healthy lunch. Here's hoping for feeling well today and hearing back from the doctor...

40 mile bike ride followed by a 20 minute run.

6.1 miles with Jack in the morning.

Taught body sculpting class at night. 

10 very easy miles followed with stretching and core.

Still having issues with feeling sick/dizzy/tired/trouble breathing. 

Swim: 250y easy, 10x50y hard/15-20 sec rest, 250y easy

Bike: 30 miles 

Ran 6 miles. Felt hard to breathe.

Lifted: 4x10 squats (65), 4x6 push press (55), 3x10 burpee to pull up

Climbed: 5.6, 5.9, 5.8, 5.8, 5.9

Ran 4 miles (felt stiff), did Abs 2.0 and stretched, ran 4 easy miles

Swim: Easy 300m, 3x(25m, 50m, 75m, 100m) hard. Last set recovery swim of equal distance after each interval. 

Biked 13 miles to work.

Biked 13 miles home and immediately followed it with a 4 mile run (this is called a "brick").

Did abs on the Swiss ball and stretched.

Ate almost all fruit today (some protein and vegetables too) and two Emergen-C packets plus 700mL more water at work. Felt pretty good for the ride home and run. 

Swam 2000 yards.

I had planned on running to and from the pool (4 miles total), but my legs were dead (I just jogged around the apartment complex). Instead of having a bad run and a mediocre swim, I put all my eggs into one basket and did a solid swim effort in hopes of giving my legs/body a rest and improving my swimming.

6 mile run and abs before work. Finally felt like a decent run!

12 miles with Jack down to the airport park and back. Perfect weather! We definitely didn't hydrate well before the run, and we almost finished 2 quarts of Gatorade between us after we finished!

I bought two books today. One on design basics and the other on anatomy and physiology. I love learning constantly! 

Biked after work. 53 miles. Felt pretty good. Usually a 18-20 mph pace. Immediately followed it with a run around the block, stretch, and core work.

Ran 2 easy miles to the pool (huffing and puffing).

Swim workout:

300 yd warm-up free

3 sets: 50 yd kick, 50 yd pull, 50 yd free easy (focus on form)

5 sets: 100 yd free (moderate, 1:45-1:55) with 30 seconds rest

1 set: 50 yd free (fast)

50 yd breast easy 

2 sets: 50 yd kick, 50 yd pull, 50 yd free easy (focus on form)

150 yd cool-down free 

Ran 2 miles home (faster, felt good, had a rabbit to chase at the beginning). 

Ran 7 miles with Jack. Felt good. Focused on my form. Found a few hills and some new running routes. Stretched.

Strength: 

Warm-up (dynamic movements)--jumping jacks, squats, lunge with twist, lunge back with reach overhead.

3x10 BOSU squats (bodyweight)

3x10 BOSU Bulgarian squats/lunges (each leg, 10lbs each hand)

1x10 push-up to pull-up

2x15 rack row

2x10 BOSU push-up 

1x10 pull-up  

Core: 2 rounds: 

25 BOSU straight leg crunch

15 BOSU side plank with rotation (thread the needle), each side

15 BOSU leg levers

15 BOSU bridge

2 mile warm-up

dynamic drills

4x800m (90 seconds rest): 2:55, 2:53, 2:51, 2:50

stretched

core: 2 sets of:

25 straight leg crunch

25 side v-up, each side

25 leg levers

25 toe touches

mini strength:

7 pull-ups, 15 squats, 10 push-ups (chest to deck)

7 pull-ups, 15 squats, 10 push-ups

6 pull-ups, 15 squats, 10 push-ups

Pool workout:

warm-up 300yd

5x200yd at moderate/sustainable pace

stretched

2 mile run 

40 mile bike ride

2 mile run 

6 mile run

abs 2.0

Legs are feeling sluggish. 

8 miles with Jack. Feeling sick. Allergic reaction to chemical too. Ugh.

2 rounds:

25 Swiss ball crunch

25 Swiss ball bicycle crunch, each side

25 Swiss ball back extension

3 rounds with 35 lb sandbag:

12 sandbag squats

10 sandbag bench press

12 sandbag bent over row

10 DB bicep curl and press (10 lb) 

Ran 2 miles to the pool.

Swim workout:

100-200-300-400-300-200-100

4x100

Ran 2 miles home. 

Been sick all week long. Finally went to the doctor yesterday for some medication (since I was less dizzy and able to drive to the doctor). Felt a little better yesterday, but I spent 2am-6am awake coughing my lungs up.

Went for a short run with Jack. It felt difficult since I was having trouble breathing, coughing a lot, and felt nauseous. So upset with this being sick thing... :-(

Did abs afterwards on the Swiss ball.

4 slow miles alone. Still feeling sick. Coughed a lot. Took some time for foam rolling and then did some strength.

3x10-15 of each (using DBs):

Squat (15, 15, 20)

Lunge (15, 15, 20) 

Renegade row (10, 10, 15)

Bent over row (15, 15, 20)

Swiss ball bench press (15, 15, 20)

Shoulder press (5, 10, 10)

Shoulder lat raise (5, 5, 5) 

Bicep curl (10, 10, 15)

Triceps kickback (10, 10, 15) 

3x15, 15, 20

Crunch with weight

Swiss ball side crunch, each side

Leg raise with weights in hands 

I kinda started getting my appetite back...still feeling nauseous, but I think the medicine is starting to help. I have to go to work today. For once, slept through the night without waking up for 2-4 hours to cough/breathe.

Went for a Teddy Roosevelt Island motivating run. Not much coughing on the run, just a little. Will probably do some core and/or swimming this evening...maybe.

Ran just over 7 miles today. Morning motivated run to the Iwo Jima Memorial. I tried to find the 1000m hill loop that Capital Area Runners run. I saw a bunch of runners out there! I miss having a group of ladies to run with...some of these looked fast! Still feeling sick.

Travel day. Walked around San Francisco a little.

Ran about 13 miles (give or take) around San Francisco. Great morning run...lots of hills. Chased it with drinking in Napa.

Morning easy run in San Ramon followed by core work and a long drive to Lake Tahoe.

4 hilly miles at Lake Tahoe followed by a lifting and core session.

5.6 miles around San Ramon. Beautiful day. Ran some hills. Did some core work. Learned how to use a Rip Core trainer (or whatever it was called). Spent the day kinda lazy, did a block of cruising on a bike, drank, and helped cook some steak.

Easy 5 miles in the morning followed by planks. Travel day back home.

Ran 4 miles. Legs feel weird running on flat...missing San Francisco hills. Did core work afterwards.

Ran out 2 miles, did some dynamic stretching, ran back in 45 sec sprint intervals/30 sec rest or walk (about 12 intervals). Finished with some core work.

Warmed up on the bike for 10 minutes (1min easy/1min hard intervals)

Squat: 15xbw, 15xbar, 4x10 (65, 85, 85)

Pushup-row-bicep curl-shoulder press combo: 3x10 (15, 15, 15, each arm)

Triceps extension: 3x10 (20, 25, 25, each arm)

Core circuit: 2x10-15 incline sit-up, incline cross-situp (each side), back extension

Stretched

2 mile run

Swim: 500yd warm-up, 5x200yd fast (30 sec rest), 100yd cool-down (they closed my swim lane for water polo)

2 mile run

Biked 62 miles. Felt hard. Need more fuel.

Ran 7.6 mi with Jack in the hottest part of the day. 100+.

Run 1.25 miles.

Swim 500-400-300-200-100-50-50. 

Run 6.5 miles. Found some shade.

Ran 2 miles. TRX workout. Swam 500 + 10x50.

Ran 6.5 with Jack.

Biked 32 miles with Rob. Ran 2.5 miles after.

Ran 12 miles with Jack. Felt good.

Ran 4 miles alone. Lifted.

Swam 1000yd easy then 300-300-200-200-100-100-50-50-25-25.

Ran 7 miles.

Ran 2 miles along the Canal, then did 15x 40 sec fast/20 sec jog.

TRX workout. 

Ran 10 miles at 7:15-7:30 pace...did one mile around 6:35 pace in the middle as a pick up.

Bike 49 miles. Hills...mountains...crush my soul.

Biked 41 miles followed immediately by a 7 mile run and abs + stretching. Felt good. Perfect weather. Biology class is going well.

Easy 4-5 miles along the Canal followed by ab routine and push-ups/squats (4x25 each).

Went for a bike ride during lunch break, but I took a nasty spill. I hit my head (thank God for my helmet) and got some pretty bad road rash. Took the rest of the day off after the short (12-13 mile) bike ride and lifting session. :-( 

Head hurts. Possible concussion. I was aching for a run, so I did a 4 mile slog and some abs.

Did a stupid thing on my run with Jack. I wanted to cheer on Mike Erwin (Team Red White Blue, 100 Miles in 100 Hours), so we ran down to the waterfront. That's about 3.5-4 miles away; I wanted to just run back. Instead we ran with the group for a while before turning home. Jack mapped it out to be about 16 miles...oh well. It was nice.

Day of rest. Feeling like poo (headache, storm is coming). Having trouble focusing and relaxing. Just one of those no good days. Lost some weight...

Easy run this morning to just move the legs and test the head. Followed it with core workout. I forgot how much I love early morning runs. Silence...ahhh...

Weight was down to 96.5 lbs this morning...not necessarily a good thing. Been having trouble in my head arguing about my weight (part of me says to eat more and lift more to gain muscle to get to 100 lbs again; part of me wants to keep losing weight).

Two more weeks of Biology I class. Need to figure out what to do with my life.

Ran 3.3 miles in 25 minutes then did the return trip in 23 minutes. 7:35/mi pace cut down to 6:58+- pace. Felt good. Did core work and took another exam tonight!

Warmed up 2 minutes then did:

4 rounds of...

6 minutes cut down paces (7:13, 7:08, 6:52, 6:48-6:22)

10 squats

10 lunges each leg

10 squat jumps

10 one legged hops each leg

Then did 3 rounds of:

1 min plank

1 min squat hold

1 min step ups (30 sec each leg) 

Stretched!! 

Ran 4 miles (hilly) and did core work.

Warmed up on the bike for 12 minutes. Light day, just want to work on form. Haven't lifted in a while, so not going to go too heavy.

BW Squats 2x25 (BW)

Squats 4x15 (65#)

Bench Press 4x15 (55#)

Push Press 4x10 (45#)

Deadlift 4x10 (65#)

Pull-ups (10-6-4 ) (BW)

Lower back extensions 4x15 (10#)

Ab circuit (incline sit-ups, side crunch, each side) 4x15 (10#)

4 miles with Jack.

Jack ditched me. Did 7 by myself, with two of those miles around 6:35-6:25/mile pace. A little upset about being ditched (I would have done a 60 mile bike and a 7 mile run if I hadn't planned on running with someone...aggravated). Anyways, tomorrow is a new day. Ready for my BRiC tomorrow...

4 easy miles + core work. Study day.

7 early morning miles! Felt good.

None. Sick day. Final exams at night.

33 mile bike ride followed by a 5 mile run and core work.

2 mile run.

Swim: 500yd warm-up, 10x50yd fast (15 sec rest), 200yd cool-down

2 mile run. 

Warm-up 2 miles

3x1600m (400m recovery/5 minutes after first two, 1 minute rest after final interval): 5:48, 5:53, 5:58

1x200m: 00:38

Cool-down 2 miles 

Biked 70 miles and did a 1 mile run afterwards. Bike felt pretty good. AP of 16.8mph (including stops, but most of the ride was 18-20mph). Three weeks until my triathlon. Weight was 97.0lbs before the workout and 95.5lbs after the workout. I'm struggling to keep up my weight (even though I'm eating and drinking normally).

Ran 13.1 miles in the rain. This weekend has been about having belief in myself.

- belief I can still swim

- belief I can run 3 x mile repeats, each under 6 minutes

- belief I can bike 70 miles

- belief my tired body can run 13.1 miles

- belief I can still mentally push myself

2 mile run

Swim:

600yd warm-up

10x100yd fast (1:45-1:55) with 20 seconds rest

200yd cool-down

2 mile run

Core work 

7 easy miles (legs still feel dead) followed by...

100 sit-ups

100 weighted jump rope

100 burpees (chest to deck)

plank

stretch 

Swam 2500 yds!!

Did squats, lunges, chest, back, core work.

Warmed up 1.3 miles on the treadmill then lifted:

4x12 Squats (to find good weight--85 lbs) 

3x12 Squats (85 lbs)

3x12 Chest press (40 lbs)

8-6-4-4 Pull-ups (strict)

3x10 Hamstring curls (10 lbs)

3x15 Back extensions (10 lbs) 

Core circuit with Swiss ball 

Legs are still feeling dead, so no running today either--good incentive to actually do tomorrow's BRiC as planned (50-60 mile bike + 7-8 mile run). :-) 

Biked 48 miles (2:55), ran 8.85 (1:05:40), did 9 minutes of planks (3x1 minute, front, sides). Felt pretty darn good. Stretched today too!!

Ran 4.5 painful miles...legs are wiped out.

Rest day! Walked 1 mile with a heavy backpack.

4 miles at 5am. Couldn't sleep.

Swam:

500yd easy

10x50yd fast (15-20 sec rest)

100yd easy

2x200yd fast

100yd easy

I was going to run at my house, but my left knee was in pain. Tried again at my boyfriend's house, but it was still painful. Called it and decided to set up the trainer for a bike workout (looked like a thunderstorm outside...and I hate traffic/rush hour).

12 min easy spin warm-up

7 x (5 min big wheel/hard effort + 2 min small wheel/easy effort)

10 min easy spin cool-down

Quick lift session:

4 rounds:

25 squats (bw, 20 lbs, bw, 35 lbs sandbag)

12 lunges (each leg, bw)

25 push-ups

15 bent over row (35 lb sandbag)

12 seated overhead press (10lb DBs)

Core session: 2 sets:

25 Swiss ball crunches

25 Swiss ball side crunch with leg lift (each side)

25 Swiss ball leg levers

25 toe touchers

Stretch! Really looking forward to a run tomorrow...fingers crossed!

Tried to run. Sharp pain in anterior left knee. Did a jog/stop/jog for about a mile before resorting to foam rolling, icing, and doing planks (9 minutes) for the day.

Still in pain. Decided to take a total rest day. Foam rolled. Stretched. Iced.

Warmed up with a walk (1/2 mile) and a light jog (1/2 mile) and foam rolling before going out for a very easy 6 mile run. No sharp pain, but knee felt "ticklish" or "loose." Finished with core work.

Bought myself some goodies from the running store today (shoes, socks, arm warmers, race bib belt)!

No run. Knee feels a little "off" (didn't try to run on it). Went for a 32 mile bike ride. Felt pretty good. Took it easy on the way out and a little harder/faster on the return trip. Feeling pretty good about this upcoming half triathlon.

2 mile warm-up run

Swim: 500yd easy, 4x250yd moderate pace, 50yd kick, 50yd pull, 100yd easy (1700yds)

2 mile cool-down run

Ran 7 miles (after a walk/jog warm-up) with Jack followed by 9 minutes of planks and stretching. Workout felt great!

Ran 2 miles to the pool with Jack.

I warmed up 250yds, then did 3x250yds at "moderate" pace (1.2 mile race pace...survival mode). The water felt super warm, and I was a little anxioius in the pool (pre-race thoughts of swimming in open water with a lot of people). Jack's goggles broke, so he was kicking the entire time. I let him borrow mine so he could get in a few slick, quick laps.

We ran 2 miles after the pool and stretched.

Easy 4 miles followed by core work and stretching. I haven't been sleeping well this week, but I've been trying to eat better (oatmeal, banana for breakfast; chicken/salad for lunch; mix of protein-vegetable-starch for dinner; snacks and chocolate most days; attempts to hydrate). TWO DAYS until my HALF DISTANCE TRIATHLON (plus 2 extra bike miles)!

I raced 73.2 miles total at the Patriots Half triathlon!

Full race recap here: http://nonsequitur-box.blogspot.com/2013/09/race-recap-patriots-half.html

Swim: 47:32 (283)  
Swim Pace: 02:15/100 yds (39:37/mile)

T1: 04:39 (186)       
 

Bike: 03:08:33 (214)  
Bike Pace: 18.5 mph (3:15/mile)

T2: 02:10 (170)
 

Run: 01:39:49 (22)  
Run Pace: 7:37/mile (4:44/km)

Final: 05:42:42