Invictus

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? :-)