Invictus

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

Post-run snack: Chocolate almond milk

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

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

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

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

Each mile split:

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

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

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

Chest/Triceps:

3 x 12 wide push-ups

3 x 12 DB bench press

3 x 12 resistance band flyes (standing)

3 x 12 narrow push-ups 

3 x 12 DB triceps extension

3 x 12 resistance band triceps pushdown

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

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).