Invictus

May 14, 2024

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Location:

Washington,DC,USA

Member Since:

Nov 28, 2012

Gender:

Female

Goal Type:

Other

Running Accomplishments:

Personal Records:
5k: 18:07 (college, indoor banked track)
10k: 38:31(6/14/2014, Lawyers Have Heart 10k)
Half-marathon: 1:28:35 (9/5/2010, VA Beach Rock N Roll Half Marathon)
Marathon: 3:05:14 (4/15/2013, Boston Marathon)

Short-Term Running Goals:

Next two years:
5k back under 19:00.
Half marathon under 1:25:00.
Marathon under 3:00:00.
Lead a 5.10a (climbing).

Long-Term Running Goals:

Complete an Ironman.
5k under 18:00.
10k under 38:00.
Marathon under 2:52:00.

 

Personal:

Running is my first love, but I also enjoy rock climbing, lifting, biking, and swimming.

"Invictus" comes from my college class ring and this poem:

"Invictus"
By William Ernest Henley
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.

In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.

Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find, me unafraid.

It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the captain of my soul.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Slow milesFast milesTotal Distance
2.002.004.00

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... 

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