Invictus

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