| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Slow miles | Fast miles | Total Distance | | 37.70 | 7.00 | 44.70 |
|
| | Slow miles | Fast miles | Total Distance | | 5.70 | 0.00 | 5.70 |
| 5.7 easy miles with Jack. Sunny and pretty outside.
B - 1/2 banana
S - 2 slices of toast with butter, some asparagus, cube of chicken (taste testing lunch)
L - summer rolls and sushi from Whole Foods, milky drink with cinnamon and almonds in it
S - 1 egg muffin with bell peppers
S - 1/4 cup gelato
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Easy 4 miles around the block.
Lifted with some dumbbells:
3 rounds:
15 squats (light, only 20lb DBs)
10 Swissball DB bench (15lb DBs)
10 DB biceps curl and overhead press (15lb DBs)
10 bent over row (15lb DBs)
Core circuit with push-ups
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 3.00 | 6.00 |
| I decided to put work off for a few hours and ran with Capital Area Runners in the morning at the track. I was so glad I did this!
Easy warm-up (1.5 miles?)
6x800m (started off around a 3:00/800m pace, lowered into the 2:52-2:56 range, did the last one around 2:47)--felt great! I enjoyed having a full 400m jog recovery between each interval!
Easy cool-down (0.5 miles?)
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Downpour today! It started thunderstorming after I finished work, so I ran on the treadmill. After meeting Coach George Buckheit, I've learned to really warm-up. I took the first 1-2 miles at a very easy (9:30-9:00/mile pace) and then slightly (very gently) increased the pace down to 7:35/mile (for the last mile). I think I remember what a real recovery run is! It felt good, even if it was on the treadmill (I don't care what anyone else thinks or says, I always feel like the treadmill is more difficult than the road for running).
Lifted:
4x10 squats (light, 95lbs)
4x10 bench press (65lbs, last set at 75lbs)
3x7 pull-ups
3 circuits:
1 min front plank
1 min left side plank
1 min right side plank
25 push-ups
15 seconds rest
+ extra set of 25 push-ups (gotta get to 100!)
I changed my diet a little this week.
Breakfast: I made egg muffins with cheese and bell peppers--great for a quick meal! I eat 2-3 each morning (about 2-4 eggs total)
Lunch: Chicken and asparagus most days, or salad (today)
Dinner: Monday was chicken and asparagus. Tuesday was soup and a turkey sandwich. Wednesday was soup and ginger chicken from the Thai restaurant
Snacks: I bought some Quest bars, so I've had one a day each week. Extra 170kcal (20g of protein).
Water: Started carrying my water bottle. I didn't realize how dehydrate I've been!!
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 4.00 | 8.00 |
| 2 mile easy warm-up
4 mile tempo: 6:18, 6:14, 6:27, 6:34
2 mile cool-down
B - 2 egg muffins, water
L - leftover dinner Thai ginger chicken/rice, water
S - Picky Bar
D - Lost Dog Fat Molly sandwich, lemonade
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 easy miles along the C&O Canal Towpath.
Lift:
3x10 DB single-leg step-up (15lb DBs)
3x10 renegade row+push-up (15lb DBs)
3x10 push press (45lbs)
5x5 deadlift (95lbs, focus on form)
Core routine:
2x15 weighted sit-ups (25lbs)
2x25 side v-ups/crunches (each side)
2x25 leg raises
2x25 leg raised, toe touchers
B - chai tea latte, breakfast spinach, feta, egg white wrap (all from Starbucks)
S - bag of Sun Chips and Capri Sun (working with Lego League Competition today)
L - salad bar (no meat), water
S - Quest bar
D - 2 egg muffins, ice cream and 4 ginger cookies
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 12.00 | 0.00 | 12.00 |
| 12 miles at super easy/normal run/closer to marathon pace thirds:
8:55, 8:00, 7:51, 7:54,
7:54?, 7:54, 7:12, 7:03,
7:12, 7:01, 6:53, 6:56
B - oatmeal with cherries and chocolate chips, water (before run)
L - turkey panini, chai tea latte
D - pulled pork BBQ, baked beans, some cucumber/onion salad, a soda, 2.5 beers (one saison, 1.5 Hell or High Watermelon), water (out with Rob and friends)
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 37.70 | 7.00 | 44.70 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|