| 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. Favorite Blogs: |
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| | Slow miles | Fast miles | Total Distance | | 37.00 | 9.00 | 46.00 |
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 3.00 | 6.00 |
| 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 | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 6.00 | 6.00 |
| 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. | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
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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. :-) | | Comments(1) |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 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)
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
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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
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| | Slow miles | Fast miles | Total Distance | | 20.00 | 0.00 | 20.00 |
| 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 | | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 37.00 | 9.00 | 46.00 |
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