| 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 | | 42.50 | 8.00 | 50.50 |
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| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| Easy 7.5 mile jog on the C&O Canal Towpath followed by planks (3x1 min each side).
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| | Race: |
Loudoun Street Mile (1 Miles) 00:05:28, Place overall: 57 | | Slow miles | Fast miles | Total Distance | | 5.00 | 1.00 | 6.00 |
| 2 mile warm-up jog
1 mile fast (5:28.6)
3 mile cool-down run
The evening before the race, I decided to run the Loudoun Street Mile with my coach and two teammates. To cover what I did/ate the day before:
Run: 7.5 miles, easy on the way out, slight pick-up on the return trip
B - water, waffle, some pickles
L - Starbucks southwest chicken sandwich (chicken and bell peppers), small espresso frappe
D- salmon with rissotto, water
I slept in and skipped breakfast the day of the race, but I had some water before the race began. It's only a mile, and I wasn't really hungry. I warmed up very slow, did some dynamic movements, and completed four strides before heading to the start. I didn't really feel "ready"/really warmed up to race a mile, but I was sweating a little and my legs were as ready as they were going to be. Miles still feel very awkward for me.
The race course is downhill for the first quarter mile, *slightly* uphill for the second quarter mile, and downhill for the entire second half mile. There were people calling out splits at every quarter mile.
0.25: 1:20
0.50: 2:44 (~1:24)
"Over the hill then run like hell!"
0.75: 4:09 (~1:25)
1.00: 5.28.6 (~1:20)
It wasn't really consistent, and it wasn't a negative split (seriously, Anna, even with that downhill?!), but it is a PR for me. I had never run a mile faster than 5:30 before this race! Maybe I can work very hard and run a 5:20 mile one day. A 15 year old girl was running with me, and she kicked it in to beat me by a solid 3-4 seconds. I tried to keep up, but I wasn't there.
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 3.00 | 9.00 |
| 2 mile warm-up (then stood around waiting for the storm to pass)
1 mile warm-up
800-800-1600-800-800
2:58, 2:49 (got yelled at because Abdullah and I "raced" it, so I did the rest of the workout with Lisa), 5:58, 2:54, 2:56 (could have gone faster, but I wanted to stay with Lisa)
Overall, I was a little upset with my pacing/lack thereof (got a little flustered after the second 800m). I'm glad to have gotten in a workout (despite the storm), but I was tired and hungry (hangry). Also a little frustrated with work this week (it's fun, but there's lots to do and not enough hours/brain power to do them in the time I want).
2 mile cool-down
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| 4 very easy slow miles. Sluggish legs. Core work.
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 4.00 | 7.00 |
| I ran my first tempo on a track today. It reminded me of running the 10k in college, except this time I ran 16 laps instead of 25 laps (and ran them under control). I didn't really feel warmed up until 2.5 miles into the run. I had Kate and Alex to run with for most of it. Alex took off on the final mile, but I knew to let him go. I felt fine at the pace we were running, but Coach gave me a warning on the 92 second lap, so I kept it under control for the final lap. Felt pretty good/easy.
1.5 mile warm-up
97/95/96/97 (6:26.1)
96/94/94/95 (12:46.49) [6:20]
94/94/93/93 (19:02.75) [6:16]
94/95/92/95 (25:19.43) [6:17]
1.5 mile cool-down
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| 6 easy miles with Jack.
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| | Slow miles | Fast miles | Total Distance | | 11.00 | 0.00 | 11.00 |
| 11 slightly progressive miles with Nora. Felt slightly sluggish. I didn't have my watch, but we figured we were going about a 7:00/mi pace at the end. Followed it with planks and push-ups. Got home and lifted some weights (upper body only).
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| | Slow miles | Fast miles | Total Distance | | 42.50 | 8.00 | 50.50 |
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