Invictus

I think I'll start recording my training again.

10.2 mile easy run (7:20/mile pace) alone. Perfect weather.

I read YOU (Only Faster) by Greg McMillan in February, and I set up a 12 week training plan for a 10k I'm planning on running in June. I'm finishing up week four today.

Here are some of the key workouts:

Week 1: 12x30sec (fast) with 1 min jog

Week 1: 10 hills (did them on the treadmill, about 200m each)

Week 2: 2mile tempo run (treadmill, felt difficult)

Week 2: 12 hills (outside, long hill)

Week 3: 12x30sec (fast) with 1 min jog

Week 3: 6x1mile with 0.25mile recovery (6:16-6:29/mile goal pace, ran it outside with my Garmin, felt very difficult, took a couple days to recover, didn't lift that night)

Week 4: progression run of 60 minutes (last 10 minutes fast)

Week 4: 12 hills (outside, long hill)

I've also been lifting three times a week in the gym. For reference, here is a quick note of the weights I've been using:

squat: 105lb moderate, 115-125lb heavy

deadlift: 115-125lb focusing on form

bench: 65-70lb

overhead press/push press/thruster: 45-55lb

biceps curl: 15-20lb

strict pull-ups: max at 12, easily 7-10...varies weekly

TRX workouts...

2 mile warm-up jog
4 mile tempo run (goal 6:20-6:36 mile pace): 6:26, 6:38, 6:22, 6:18
2 mile cool-down jog/survival jog home

TRX workout:

2x10 single legged squats (each leg)

2x10 pistol squats (each leg)

2x10 sprinter starts (each leg)

10 hamstring curls

10 hamstring bridges

20 (alternating) bicycles

8 tapping side planks (each side)

10 atomic crunches

10 forward pendelums

STRETCH! (mini yoga session)

Perfect weather--sunny and sixties with minimal wind.
Felt pretty good. The second mile was slow, and the last mile was fast. Still trying to dial in that tempo speed. Felt a little sick after the workout, but that's normal for me with longer hard efforts.

Watched the Boston Marathon before my workout. It was motivating to see the top four women break the previous women's Boston Marathon course record (and see Rita Jeptoo finish alone). I also loved seeing Meb win for USA (though he had me worried, depending on the camera angle)!

As a note of what I have been doing since Patriots Half last year, I ran a bunch of road races (a handful of 5k's, two 10k's, and a 4 miler) with no "real" training (running and doing sporadic speed sessions). Those are all up on my blog: http://nonsequitur-box.blogspot.com/

This year, I'm trying to focus on lifting three days a week and doing yoga twice a week (even 5 minutes counts).

Super easy pace. Ran down to Teddy Roosevelt Island, did 26 burpees, ran back.

Core work: 2 sets of...

25 straight leg crunches

25 side crunches (each side)

25 leg lifts

25 toe touches

Stretched! Legs felt dead today.

B - 1/2 c. oatmeal with dried cherries, 1 glass of water

L - curry chicken, rice and beans, cabbage, 500mL water (food trucks came to work today!)

S - mint

S - 2 ginger cookies (before run)

D - chicken and vegetables with teriyaki sauce, 4oz orange Gatorade, 4oz chocolate soy milk, handful of semi-sweet chocolate chips

2 mile warm-up to the track

Realize we can't run on the track with a soccer game going on, so we head up to the nearby Custis Trail, which has markers every half mile. We started at the 1.5 mile marker and ran toward the 0 mile marker. After every half mile we jogged for about .06mi and turned around to jog back and start at that mile marker (I hope that makes sense; Jack didn't understand me at first).

6x800m at cruise interval pace (3:05-3:09 target pace, which is slower than "fast" but faster than tempo) with 200m jog recovery

Results: 3:10/1:29/3:03/1:18/2:57/1:46/3:12/1:05.3:03/1:26/3:09

The Custis Trail is slightly hilly, and there was a little wind today. I'm content with those paces, even if they seem all over the place (matching up the hills: 3:10/3:09, 3:03/3:03, 2:57/3:12). Jack was good to have on this run, since the hills were an unexpected surprise for me (I had my mind on a track all day long!).

I forgot I was supposed to do 4x100m at the end until I was in the shower. Oh well.

2 mile cool down

Stretch.

I wanted to get in a quick lift of some sort today. Wednesdays are usually my long work days followed by speed work AND a lifting session, but that will change soon.

3 rounds:

10 KB swings

10 KB goblet squat

5 KB triangle (each side)

5 KB snatch (each arm)

2 KB Turkish get-ups (each side)

B - banana, 8oz chocolate soy milk, 1 tsp instant espresso, 4 ice cubes

L - banana with 1 TBS almond butter, butternut squash and quinoa salad (Trader Joe's) with dressing, water sips

S - snack bag of crunchy Cheetoes, 2 Girl Scout shortbread cookies, water sips

D - (post-run) 16 oz lemonade, red snapper (fish), rice, and bok choy

Easy 4 mile run. Recovery. Worked abs afterwards.

B - banana with almond butter, chai tea latte

L - leftover chicken teriyaki and vegetables, pretzels with Nutella, water

S - 1 orange candy piece

D - water, bread and crackers with butter and olives, 1 glass of red wine, filet mignon with mashed potatoes and green beans

Did a dynamic warm-up and 5 minutes/1000m on the erg.

Lifted:

3x10 Squat (warm-up, 2 sets at 105lb, 1 set at 115lb)

3x10 Bench (warm-up, 2 sets at 65lb, 1 set at 75lb)

5x5 Deadlift (warm-up, 3 sets at 105lb, 2 sets at 115lb)--extra form focus

3x10 Push press (2 sets at 45lb, 1 set at 55lb)

5 sets of pull-ups: 10-7-5-4-4

Planks: 1 min front, 1 min each side, 1 min front

Stretch. Go home. No run.

B - banana, chai tea latte

L - vegetarian salad, pretzels with Nutella, water

S - 1 peppermint candy piece

D - ravioli with red sauce and cheese

Ran 12 miles with Capital Area Runners on the C&O Canal path today. It was great! We started out very easy and ended at a comfortable pace.

S - 1/2 banana, water
B - Picky Bar
L - Trader Joe's salad, mango juice
D - chicken panini, chai tea, apple, 1 piece of baklava
S - 1 piece of dark chocolate, water, lots of popcorn, 1 beer, and two squares of pizza

5.7 easy miles with Jack. Sunny and pretty outside.

B - 1/2 banana

S - 2 slices of toast with butter, some asparagus, cube of chicken (taste testing lunch)

L - summer rolls and sushi from Whole Foods, milky drink with cinnamon and almonds in it

S - 1 egg muffin with bell peppers

S - 1/4 cup gelato

Easy 4 miles around the block.

Lifted with some dumbbells:

3 rounds:

15 squats (light, only 20lb DBs)

10 Swissball DB bench (15lb DBs)

10 DB biceps curl and overhead press (15lb DBs)

10 bent over row (15lb DBs)

Core circuit with push-ups

I decided to put work off for a few hours and ran with Capital Area Runners in the morning at the track. I was so glad I did this!

Easy warm-up (1.5 miles?)

6x800m (started off around a 3:00/800m pace, lowered into the 2:52-2:56 range, did the last one around 2:47)--felt great! I enjoyed having a full 400m jog recovery between each interval!

Easy cool-down (0.5 miles?)

Downpour today! It started thunderstorming after I finished work, so I ran on the treadmill. After meeting Coach George Buckheit, I've learned to really warm-up. I took the first 1-2 miles at a very easy (9:30-9:00/mile pace) and then slightly (very gently) increased the pace down to 7:35/mile (for the last mile). I think I remember what a real recovery run is! It felt good, even if it was on the treadmill (I don't care what anyone else thinks or says, I always feel like the treadmill is more difficult than the road for running).

Lifted:

4x10 squats (light, 95lbs)

4x10 bench press (65lbs, last set at 75lbs)

3x7 pull-ups

3 circuits:

1 min front plank

1 min left side plank

1 min right side plank

25 push-ups

15 seconds rest

+ extra set of 25 push-ups (gotta get to 100!)

I changed my diet a little this week.

Breakfast: I made egg muffins with cheese and bell peppers--great for a quick meal! I eat 2-3 each morning (about 2-4 eggs total)

Lunch: Chicken and asparagus most days, or salad (today)

Dinner: Monday was chicken and asparagus. Tuesday was soup and a turkey sandwich. Wednesday was soup and ginger chicken from the Thai restaurant

Snacks: I bought some Quest bars, so I've had one a day each week. Extra 170kcal (20g of protein).

Water: Started carrying my water bottle. I didn't realize how dehydrate I've been!!

2 mile easy warm-up

4 mile tempo: 6:18, 6:14, 6:27, 6:34

2 mile cool-down

B - 2 egg muffins, water

L - leftover dinner Thai ginger chicken/rice, water

S - Picky Bar

D - Lost Dog Fat Molly sandwich, lemonade

4 easy miles along the C&O Canal Towpath.

Lift:

3x10 DB single-leg step-up (15lb DBs)

3x10 renegade row+push-up (15lb DBs)

3x10 push press (45lbs)

5x5 deadlift (95lbs, focus on form)

Core routine:

2x15 weighted sit-ups (25lbs)

2x25 side v-ups/crunches (each side)

2x25 leg raises

2x25 leg raised, toe touchers

B - chai tea latte, breakfast spinach, feta, egg white wrap (all from Starbucks)

S - bag of Sun Chips and Capri Sun (working with Lego League Competition today)

L - salad bar (no meat), water

S - Quest bar

D - 2 egg muffins, ice cream and 4 ginger cookies

12 miles at super easy/normal run/closer to marathon pace thirds:

8:55, 8:00, 7:51, 7:54,

7:54?, 7:54, 7:12, 7:03,

7:12, 7:01, 6:53, 6:56

B - oatmeal with cherries and chocolate chips, water (before run)

L - turkey panini, chai tea latte

D - pulled pork BBQ, baked beans, some cucumber/onion salad, a soda, 2.5 beers (one saison, 1.5 Hell or High Watermelon), water (out with Rob and friends)

Day off. Stretch. Rest.

B/L - Whole Foods salad bar: garlic kale, chicken/pasta, spicy potatoes, mac n cheese, and 4 bbq wings, handful of almonds, water

S - finished off the ice cream (only a little left), had 3 of Laura's healthy junkfood bites

S - salt and lime popcorn

Easy 6 miles.

Lift:

3x10 squat (105lbs)

3x10 DB biceps curl (15lbs)

3x10 DB overhead press (15lbs)

3x10 DB triceps kickback (15lbs)

3x10 bent over DB row (15lbs)

3x10 push-ups

5 sets of pull-ups (7-7-7-5-4)

Core routine:

2x25 Swiss ball crunch

2x25 Swiss ball side crunch (each side)

2x26 Swiss ball leg raise (switching ball from legs to arms)

B - 2 egg muffins

L - soup, orange, water, protein bar

S - 1 protein bar

D - chicken and vegetables with rice, chocolate milk

Easy warm-up jog + strides.

4x1200m with 500m jog recovery (4:26, 4:29, 4:25, 4:22) + 1x400m (1:20)

Easy cool-down jog.

Planks:

3 sets: (1 min front, 1 min right side, 1 min left side, 25 push-ups)

+ 25 push-ups (to make it 100)

B - 1 Quest bar, water, 2 egg muffins

S - 1 Luna protein bar

L - leftover chicken/vegetables, 1 banana with Nutella, 1 Kind bar, water

D - 1 pizza (haha), water, handful of chocolate chips

Lifted (DB circuit).

Ran 5 easy miles.

Ate Baja Fresh for the first time!

Ran 4 easy and did planks/push-ups.

Ran 6 easy on the C&O Canal.

Lifted after (squat, bench, pull-ups, core on the Swiss ball).

Ran about an hour with Alex and Abdullah along the C&O Canal. We ran from Carderock Park to Great Falls (the bathrooms) and back.

I had a great race! I finished 16th overall, but I was the first female to cross the line! That's a first!

Splits: 6:11 / 6:31 / 6:12 / 5:53

1000m erg.

Lifted:

3x10 front squat (65lbs)

3x10 bench press (65lbs)

pull-ups: 10-9-8-7-6

Abs 2.0: 2 sets:

25 straight leg crunches

25 side crunches (each side)

25 leg levers

25 toe touchers

15 back extensions

1.5 mile warm-up

Main set (half distance recovery):

2x400 (easy): 1:28, 1:33

2x800: 2:53, 2:53

1x1600 (quick): 5:44

2x400 (aggressive): 1:20, 1:16*

1 mile cool-down

3x(1 min plank front, left, right + 25 push-ups)

*This is the fastest 400m I've run since college! Yay! I ran it smart-fast. Meaning, I stayed with Jess, who runs the about the same pace as I do, for the first 200m, and then kicked it into a faster gear for the last 200m. It felt good. For the first 400m, I was unsure of what pace I could run, since I haven't touched 400m fast intervals in so long.

Easy 5 mile recovery run followed by 4x25 push-ups. I didn't get to lift today (long work day and traffic), but I'll lift Friday + maybe a day on the weekend.

1 mile warm-up

4 mile tempo on the trail: 6:09, 6:19, 6:24 (slowed up on purpose, tried to get on a better tempo pace and run with someone), 6:18

1 mile cool-down

The tempo was a bit faster than a tempo should be (aiming for 6:18-6:38/mile pace), but it felt fine. I followed the group for the first 1.5 miles, then I tried to keep up with the pacesetter, then realized he was increasing a little too much (and ending at 3 miles), but I felt I got back on track for the final mile.

DB weight lifting session at home.

Ran 6 miles easy with Jack.

Long run turned into a tempo run. First 7 miles were light and easy, but then we started playing pass and run hard on the last 5 miles. Learned my lesson...don't follow Alex's lead.

10 very light and easy miles along the C&O Canal Towpath with Alex. Glad he didn't want to push the pace (but I had only been aiming for 6-8 miles).

Historic moment: Ate some delicious waffles post-run!!

Day off. Did some core work. Went to Bluejacket and the baseball game with my man. Stayed up late...ugh.

Morning workout:

1 mile warm-up,

400m (relaxed)-1600m-1200m-800m-400m-400m (fast) 

(recovery jog is half the effort distance)

1 mile cool-down

400: 1:28

1600: 5:51 (felt tough, splits were about 1:31, 1:28, 1:26, 1:26)

1200: 4:17

800: 2:47

400: 1:19 (felt difficult)

400: 1:19 (felt faster than the previous 400, so I was a little disappointed that it was the same pace...haha, gotta get some leg speed...somehow)

Planks (3 min total on each side) + push-ups (125 push-ups total)

Evening lift:

3x12 Squat (95, 95, 105 lbs)

3x12 Bench press (65, 65, 65)

3x12 Rack row (bodyweight)

3x20 Walking DB lunges (15, 15, 20lbs each hand)

3x10 DB Overhead press (15, 15, 20lbs each hand)

3x10 Spiderman planks (10 knees-to-elbow on each side)

3x10 Triceps dips (bodyweight)

3x15 Banana boats (10lb plate)

3x15 Superman (bodyweight)

1x10 burpee pull-ups

Stretch!

Very easy 5 mile jog. 8:35/mile pace.

2 mile warm-up jog

3 mile tempo (no watch, went by feel, slight increase each mile)

1 mile cool-down jog

Mini lift:

4x12 sandbag bent over row and Romanian deadlift

4x25 push-ups

1x10 marching plank

1x10 reach through and tap side plank (each side)

I didn't have my Garmin, so my tempo might have been anywhere between 6:30-7:00 mile pace. It was sunny, warm, and humid, and I only had one bottle of water to drink today, since I was doing a lot of manual work in the lab. I felt rushed with the lift because Rob and I got tickets to an advance screening of X-Men! Once I got to the theatre, I relaxed. We shared a movie pizza, chicken tenders with honey mustard, a bag of popcorn, Sprite, and water. I really enjoyed the evening and the movie. (I really enjoy the X-Men movies!)
 

6 easy miles along the C&O Canal.

Lift (warmed up with light weight on each):

3x12 squat (105 lbs)

3xmax strict pull-ups (10-8-7)

3x12 bench press (65 lbs)

3x25 toe touchers (10 lb plate)

3x25 Swiss ball crunch

3x25 Swiss ball side crunch (each side)

3x15 back extension

STRETCHED!

12 miles, progressive:

9:22, 8:05, 8:06, 7:49, 7:49, 7:40 (slight uphill on C&O Canal from Carderock)

7:28, 7:09, 6:30, 6:23, 6:25, 6:35 (slight downhill on C&O Canal on return trip)

Felt pretty good.

Easy 7.5 mile jog on the C&O Canal Towpath followed by planks (3x1 min each side).

2 mile warm-up jog

1 mile fast (5:28.6)

3 mile cool-down run

The evening before the race, I decided to run the Loudoun Street Mile with my coach and two teammates. To cover what I did/ate the day before:

Run: 7.5 miles, easy on the way out, slight pick-up on the return trip

B - water, waffle, some pickles

L - Starbucks southwest chicken sandwich (chicken and bell peppers), small espresso frappe

D- salmon with rissotto, water

I slept in and skipped breakfast the day of the race, but I had some water before the race began. It's only a mile, and I wasn't really hungry. I warmed up very slow, did some dynamic movements, and completed four strides before heading to the start. I didn't really feel "ready"/really warmed up to race a mile, but I was sweating a little and my legs were as ready as they were going to be. Miles still feel very awkward for me.

The race course is downhill for the first quarter mile, *slightly* uphill for the second quarter mile, and downhill for the entire second half mile. There were people calling out splits at every quarter mile.

0.25: 1:20

0.50: 2:44 (~1:24)

"Over the hill then run like hell!"

0.75: 4:09 (~1:25)

1.00: 5.28.6 (~1:20)

It wasn't really consistent, and it wasn't a negative split (seriously, Anna, even with that downhill?!), but it is a PR for me. I had never run a mile faster than 5:30 before this race! Maybe I can work very hard and run a 5:20 mile one day. A 15 year old girl was running with me, and she kicked it in to beat me by a solid 3-4 seconds. I tried to keep up, but I wasn't there.

2 mile warm-up (then stood around waiting for the storm to pass)

1 mile warm-up

800-800-1600-800-800

2:58, 2:49 (got yelled at because Abdullah and I "raced" it, so I did the rest of the workout with Lisa), 5:58, 2:54, 2:56 (could have gone faster, but I wanted to stay with Lisa)

Overall, I was a little upset with my pacing/lack thereof (got a little flustered after the second 800m). I'm glad to have gotten in a workout (despite the storm), but I was tired and hungry (hangry). Also a little frustrated with work this week (it's fun, but there's lots to do and not enough hours/brain power to do them in the time I want).

2 mile cool-down

4 very easy slow miles. Sluggish legs. Core work.

I ran my first tempo on a track today. It reminded me of running the 10k in college, except this time I ran 16 laps instead of 25 laps (and ran them under control). I didn't really feel warmed up until 2.5 miles into the run. I had Kate and Alex to run with for most of it. Alex took off on the final mile, but I knew to let him go. I felt fine at the pace we were running, but Coach gave me a warning on the 92 second lap, so I kept it under control for the final lap. Felt pretty good/easy.

1.5 mile warm-up

97/95/96/97 (6:26.1)

96/94/94/95 (12:46.49) [6:20]

94/94/93/93 (19:02.75) [6:16]

94/95/92/95 (25:19.43) [6:17]

1.5 mile cool-down

6 easy miles with Jack.

11 slightly progressive miles with Nora. Felt slightly sluggish. I didn't have my watch, but we figured we were going about a 7:00/mi pace at the end. Followed it with planks and push-ups. Got home and lifted some weights (upper body only).

12 easy miles with Karina. Felt good. Followed it with core work (abs 2.0).

7 easy miles with Jack. Feeling sick. Did core then had soup.

Sick. Off day. Upset/frustrated, since last week I had arch/feet problems. Just need to start healthy for marathon training. Need to focus on the small things. Sleep, good nutrition, proper rest, proper increase in mileage. Bought new shoes last Wednesday.

I did the workout with the morning group so I could go to the Nats game (and get a Werth garden gnome with my boy). Felt good to get a track workout in!

2 mile warm-up

2x(1200-800-400) with half-distance recovery jog

4:17
2:52
1:23

4:17
2:44
1:17

2 mile cool-down

6 easy miles + lift

2 mile warm-up

4 mile track tempo:

6:21
6:15
6:09
6:06

3 mile cool-down

Bike ride to/fro Jazz in the Garden. Good night. :) I should do this with my boy more often.

14 mile progression run (finished sub-7:00 min miles)

10.25 easy miles

planks

No run. Just lifted (dumbbells) at home and did bodyweight core work. Mental day...being cautious with my hips and all. Stretched.

Mentally I was having a difficult time wrapping my head around this workout all day. It felt great, though! I was happy to do it with the team and happy that the weather cleared in time for the evening run. I've started eating a little better and getting more sleep.

B- oatmeal, water

L- chicken breast with parsley, rosmary, thyme, steamed mixed vegetables, peach, kiwi, watermelon, water

S- some of leftover turkey sandwich and a slice of homemade banana bread, water

(workout, then dinner)

D- orange sparkling water, pepperoni pizza, water

1.5 mile warm-up, leg swings, 2x strides

8x800m (400m recovery)

2:59
2:59
2:52 (felt a little fast, took it back a little)
2:54
2:51
2:50
2:50
2:46

3 mile cool-down

B - oatmeal and water

L - chicken breast with spices, vegetables, watermelon, peach, water

S - Quest bar

D - chicken, chorizo, and beef tacos (one of each), chips with guacamole, apple cider, water

Taco Tuesday on Wednesday!

I went for a light six mile run to get to the taco place. It was a hole-in-the-wall place, so it was fine that I showed up in running clothes and sweat. It might have taken me just as long to metro home as it would have to run the whole way home. After I got off the metro, I still had one more mile to run to get home. Did some planking when I got home. Stretched. Slept like a rock. Feeling good. Feeling strong. Not walking around hungry or bloated. Well hydrated. :)

B - oatmeal, water

S - Quest bar

L - chicken breast with herbs, peach, two kiwi, handful of crispy chickpeas, water

S - Clif Shot (espresso), water

[workout time]

I'll update this after my tempo tonight, but I wanted to start it in order to note that today is the first time I've eaten a gel in a long time (over a year...haven't had one since Boston 2013). I ordered a box of Carb Boom! for this training cycle. I remember my first time eating one; I hated it! I learned to like it like I learned to like our Navy grape powdered sports drink (I'd like to get my hands on that stuff again...). I got the variety pack, and I'm excited to try some of their new flavors. They're under new management as of 2010 (when I graduated). I probably should have at least one gel during my marathon in November, so I'm letting my stomach know, "Get it together! I will run with gel in the belly!"

Update:

Things were a little hectic with a change of location for the tempo, so I missed the group tempo and just did a three mile tempo by myself. I didn't know distances, so I didn't know mile splits. Tempo feel, I should say, then.

All in all, 8.5 miles total. Lifted at home and did some core work.

4.5 very slow, easy miles.

B - oatmeal, water

S - Quest bar

L - garden salad with chicken on top, 1/3rd cup of the pasta salad mix (oil-based), water with Nuun tablet

S - peach on the drive home

S - Carb Boom! right before run. Banana peach...eh. Put the whole box in the fridge because I don't like warm gels.

[insert run + core work]

D - Whole Foods sushi and seaweed salad, water

16 progressive miles with Nora, Kate, and Stephen.

9:12, 8:14, 8:19, 7:56, 7:45, 7:47 (HR: 136-153 bpm)
7:38, 7:32, 7:27, 7:22, 7:18, 7:18 (HR: 153-160 bpm)
6:43, 6:33, 6:41, 6:35 (HR: 166-174 bpm)

Average Pace: 7:32/mile
Average HR: 156 bpm

Good weather. Cool for August (60's? 70's?). Felt good. Hamstring started to "catch" a little on the final 1.5 miles. Ate a bagle with cream cheese and jam before the run. Had an apple cinnamon Carb Boom! around mile 7-8. Carried water to sip (finished it just before our final third). Finished with planks (1 min each side x 2).

B - bagel with cream cheese and jam, water

L - turkey and avocado/lettuce/tomato/bacon sandwich with a side salad (drenched in dressing...) and lemonade from Corner Bakery

S - water, a spoonful of gelato

12 miles light and easy with Kate and Stephen. Recovery!

Day off. Walked 1/2 mile for Charity Miles app.
 

AM: 3.5 easy

PM: 400-800-1200-1600-1200-800-400

Half distance recovery.  Start slow, finish fast. Felt hard up to and including the 1600, felt surprisingly good on the way down. 2 mile warm-up. 3 mile cool-down.

1:24
2:53
4:23
5:55
4:19
2:50
1:17

5 miles easy.

2 mile warm-up

4 mile tempo (on the multiuse trail): 6:24, 6:18, 6:28, 6:19

3 mile cool-down

4 miles very easy

18 mile progression run. Struggled a little. Took only water, no fuel. Should have taken a gel every 45-50 minutes. Noted.

9:23, 8:54, 8:57, 8:28, 8:30, 8:37, 8:11, 8:04,
7:49, 7:47, 7:48, 7:36, 7:14, 7:15,
7:07, 7:13, 6:40, 6:40

9 easy miles before a day of tubing (cold!).

Notes for tubing:

- bring extra tubes (they pop)

- wait until the water is at least 2 ft high (lots of rocks/low areas)

- do it on a warm, sunny day

- bring more water/snacks/beer if you're going on a slow route

4 miles easy, core, push-ups

2 sets of: 1x1600, 1x800 (half distance jog recovery)

2.5 mile warm-up, 3 mile cool-dow

Felt okay. Started rough. Ended well. Drank Nuun instead of just water during the workout because it happened to be in my water bottle.

Set 1: 5:57, 2:54
Set 2: 5:49, 2:44

6 miles easy + lift, core, pull-ups (10-6-4-4-3)

Ran my first 8k tempo today. Felt tough, fell off the pack around mile 3, but I held onto my pace. Mental day. This is also a new 8k PR! Haha. Awesome. 2 mi warm-up. 3 mi cool-down. Finished with planks.

31:04 (6:20, 6:14, 6:11, 6:14, 6:05)

Day off!

11 weeks until my marathon!

2 weeks until my half marathon. 6 weeks until my other half marathon.

21 mile progression run! I ran each third with a different group of ladies, but the paces were right what I wanted. I like to stick to the "add 45 seconds" and "add 90 seconds" rule. The final third started getting a little fast too soon for me, so I jumped groups when we were all at a stoplight. Finally ran a smart long run. I really need to get a feel for the 6:40-6:50 marathon pace.

9:19, 8:28, 8:33, 8:07, 8:25, 8:07, 8:07 (with Lauren, Juan, and Nora)
7:46, 7:50, 7:28, 7:25, 7:14, 7:03, 7:21 (with Kate, Erin, and Sam)
7:06, 6:43, 7:00, 6:46, 6:42, 6:54, 6:49 (with Nora, Ann, Kelly, Sarah, and Ryan)

(we lose reception at 5 miles out, so that 7:00 is probably a little faster)

Waited until 10:30AM to run. Very hot and humid. Ran on some trails. Took it easy (even though the hills were tough). Should have carried water. Being hosed down at the end felt so good!

Ran 4 very easy. Followed with pull-ups and core work.

1000 yds of swimming (10x50yds fast) plus 5-10 minutes of water jogging.

Slight arch pain.

3 mile warm-up

1x2mi tempo

1/2 mi jog

1x1mi tempo

2 mile cool-down

4 miles very easy.

2 mi easy

4-3-2-1 miles at marathon pace (1 mile jog recovery between each)

2 mi easy

Felt difficult. Humid and hot. Felt great on the way back. Cool down was tough.

10 very easy miles at Great Falls.

4 miles. Very easy.

2 mi warm-up

6x1200m (500m recovery)

3 mi cool-down

I didn't plan on doing six intervals (I had planned on four). I didn't plan on a three mile cool-down (I had planned on two). Finished with planks.

Recovery. Slow.

Recovery miles. Slow. Easy.

4 miles easy (last mile pick-up). Getting ready for Sunday.

Very easy 2 miles in the afternoon, mostly a shake-out. Walked around in the morning.

Race report here: http://nonsequitur-box.blogspot.com/2014/09/race-recap-navy-air-force-half-marathon.html

It went well!

5 very easy miles.

8 light, easy miles. Feeling good.

4 miles. Felt good. Slight "nagging" in front and middle of left shin.

Warmed up 2 miles to start the tempo, but Coach nixed it because of my shin still nagging me. Just feels like a VERY MILD ache on the front of my shin, but it is better to be safe than sorry. Coach said to take the next 4-5 days off running. I said I would do what he said, so I'll take the days off...

OFF completely.

Biked 42 kilometers. Did four fast laps around Hains Point. Great day for a bike ride!

Used the ElliptiGO for the first time today. Only did about a 10k, did core work later. I loved the ElliptiGO. It's now on my list of things to buy once I save the money.