[S]he Conquers Who Endures

Trail fun run! Easy pace. :) Love running the trails. I could feel the muscles in my feet and ankles being worked. Translation: I am getting stronger for more efficient running! :)

AM: Tried to add some faster mileage to this run. Ran out and back on the lakefront. Out into a 11 mph headwind!! Back was much easier. :) I ran a block of 3.5 miles at a tempo pace. My paces were: 8:01, 7:47: 7:54 and the last 0.5 miles was 7:31.

PM: Crossfit!!

21-18-15-12-9-6-3 for time:

push ups

pull ups

sit ups

power clean (40 lbs)

200 m run

Time: 28:00 mins!

200 m run splits (youbetchya I wore my running watch to catch the splits!): 6:50, 7:30, 7:22, 7:46, 7:38, 7:06, 6:18 min/mi

AM: Crossfit and 6 mile easy run

Pre-WOD deadlift 3x3x3x3x3 max: 118 lbs! PR!

WOD:

11 mins: 2 km row / max no. kettle bell swings (35 lbs)

2 mins: rest

9 mins: 1 mile run / max no. tuck jumps

Score: 10/7:39/40

Not a bad pace in the middle of a workout!! :)

Followed by: 6.17 miles of easy running enjoying the beautiful Chi weather! Ran along the river then down to museum campus. Minor remnants of NATO still intact. Can't wait for it to be all gone!!! What an absolutely gorgeous morning! 

PM: spin class to shake out them legs. :) 

AM: Crossfit

5 sumo deadlifts (35#)

10 push press (35#)

15 burpees

20 front squats (35#)

25 push ups

30 box jumps (20 in)

35 kettlebell swings (26#)

400 m run

35 kettlebell swings (26#)

30 box jumps (20 in)

25 push ups

20 front squats (35#)

15 burpees

10 push press (35#)

5 sumo deadlifts (35#)

Time:  18:24

PHEW!!! I went into the workout barely able to lift my arms over my head because I have DOMS from Monday's cross fit in my lats. They didn't hurt too bad during the workout. I'm glad I went. I considered not going because of muscle soreness, but call me crazy I was really looking forward to this workout!! I think the box jumps, kettle bells and squats really helps my explosive power for running. :) 

PM: Speed run. 7 miles. I was terrified to do this one. My arms and lower back were in a fit of DOMS all day! But, I had a glimpse of hope with my muscles not hurting during my crossfit workout. 3 miles warmup near a 9 min/mi pace. Then 5x0.5 mile repeats (6:45/6:51/7:04/6:56/6:49 min/mi) with 0.1 mile walking recovery. Then 5x0.1 mile strides (5:33/5:45/5:53/6:02/4:57 min/mi) with 0.1 mile walking recovery. So awesome for me. Last week was the first time I did ONE 0.5 mile repeat in under 7s pace and this week I only had one that wasn't!!! For my strides, those times are pretty great for me too. The 6:02 involved an uphill and downhill so not too shabby there, but I never hit sub 5s before on strides!! Wahoo!!! All that after crossfitting 3 days in a row (which I'm not used to)! Hopefully I won't be too tired out for my 10 mile race Saturday. Luckily I have earned a couple easy recovery days! :) 

Bikram! Wow, my lower back is super tight! My legs are nice and loose! Awesome recovery workout. I had problems with the backward bending exercises I normally conquer, but I was able to do some balancing poses I can't normally do. Haha. I guess my tight back brought awareness to other parts of my body. :) Oh, and I drank 32 oz of water during class and still weighed 120.2 after class. That's an entire pound of water, so I lost 3.6 pounds of water in 1 hr 30 mins Bikram class! Puts into perspective how much I should be drinking during a hot marathon. Wow!

Today was an easy run to shake out my legs before my 10 mile race tomorrow. Now my back muscles are so tight from deadlifting Tuesday I can't run fluidly. I have a massage scheduled for today. We'll see how it feels later. I really wanted to push my pace tomorrow!! My 3x0.1 mile strides were at a 6:48/6:22/5:50 pace. Ugh, the first round was the pace of my 0.5 mile repeats!!

Really? Another PR? Really?? :) I'm really doing it. I'm really getting faster!! I wasn't sure about this one. I wasn't sure if I was recovered from my marathon, my back muscles were tight from deadlifts earlier in the week, I jumped to 3 cross fit sessions per week, and to top it off 5 miles would be run with a 13 mph tailwind meaning the last 5 miles would be run in a 13 mph HEADwind. Nice... My boyfriend eased my stress the night before by telling me that I've PR'ed for multiple races in a row, and that this would be a good race to not PR if it's not in the cards. I knew it was so true, but in my heart I really wanted sub 8s.

So here's what happened. I lined up just behind the 1:20:00 pace group. I figured I would just need to finish in front of them to meet my goal. Once we finally crossed the start, the tailwind did an excellent job of aiding my sub 8 pace. I decided to try to bank time - from experience I know how brutal a Chicago headwind can be. I maintained sub8s through the first 4 miles. Then watched as the speedy runners heading back appeared to be battling the wind. I knew the 2nd half of the race would be a test of wills and I felt like I was already losing steam.

At the turn around, I felt that overpowering head wind. I tried drafting behind some big dudes, but they weren't going as fast as I would like to go. I had a decision to make. I thought about how it would be okay to not PR, but I just couldn't let go of my pace. I couldn't give up on my efforts - I decide to run MY race. So there I was, blazing past runners and feeling pretty good. I look down at my watch and I'm maintaining sub 8s! What??? I was feeling pretty good at that point. We had a couple small hills (mountains in Chicago). I see these hills and think how treacherous they will be to run up against a headwind, but they were cake!! I actually laughed inside as I replay the Nashville hills I battled in a marathon just one month ago. By mile 7 I know I will PR. I just keep trucking. By mile 9, I can't wait to finish. My heart is pounding, I'm light-headed, and out of breath. I replay my speed work in my head. It's only 2x0.5 mile repeats (no break) left and I'm not running sub 7s so what's the problem right? :)

I finally round the bend to enter the Soldier Field stadium. I decide to sprint my hardest once I see the light at the end of the tunnel (literally). I break away as I hit the green imaging racing the football players who have sprinted the same field. Then some guy sprints up next to me. Apparently I have a 6th gear because I hit it when I decide he won't beat me. I crossed that glory line in 1:18:03. So happy I crushed my PR and broke 8s on a double digit run! To top it off, my 5 mile split was 39:30, which means I ran negative splits against the fearful headwind! Really?? Yes, I will wear that finishers medal with pride! :)

After my awesome race I had a pretty tough easy 2 miles to try to shake things out. Ah, time for a nap!! 

P.S. I hit over 47 miles this week. That's a PR for me too! I love this upping my mileage thing! :)