noms!

oof i really need another one of these. and maybe a cranberry margarita.

chasing the wagon

Went to the gym (Trees) early this morning for the first time in a long time…

• 10min stationary bike (spin bike’s broken) – ~2mi
• 3×10 skull crushers – 20lb
• 3×10 upright rows – 20lb
• 3×10 hack squat – 50lb
• 3×15 exercise ball situps
• 3×10 back extension – 10lb, 40 degrees
• hamstring stretch
• 3×10 single arm row – 10lb
• 3×10 bicep curls – 10lb
• 3×10 dips – 70lb assist
• 3×10 RDLs (both legs) – 15lb
• 10 min treadmill – 5min 6mph/5min 6.5mph (~1mi)
• quick leg stretch

Not back on the wagon yet, but I’d like to be. I’m running the Rothman 8K with my mom this weekend in Philly.

 

ugh.

i think i need to call in fat for the rest of this semester.

great race – race report!

Ran the Great Race 10K in Pittsburgh yesterday. It rained before the start, but then stopped until about mile 4 or so. I still can’t find my watch, so I didn’t do mile splits for this one. I was running near Kayla for a bunch of the race though, so I know that my first mile was about 8:45.

Overall time – 49:55

Average Mile Pace – 8:02

Let’s compare to last year…

2008 overall time – 51:50

2008 average mile pace – 8:20

So yeah, really excited about improving by almost 2 minutes! Next year though, I’m thinking I’ll definitely have to do the Heavyweight “Lady Athena” division – my time this year would have gotten 4th place, and top 3 get plaques! All I have to do is weigh over 140lbs…no prob.

After the race, there was a Running for Laptops reception at Six Penn Kitchen. We found out that overall, the teams involved with RFL this year raised a total of over $7,000 (our original goal was $6,000, or six laptops)! Because we met our goal, the program’s corporate sponsors are also donating three XO laptops to the One Laptop Per Child Program. Two of the students who were selected to receive laptops from RFL received their laptops at the reception (the others were unable to make it), and were really excited about it. Thanks to those who donated, and if you didn’t donate this year, I’m sure I’ll be running with this charity again next year, so you’ll get another chance!

(way late) half-marathon report!

Overall time – 1:56:59

Splits:

First 5 miles – 8:29, 8:47, 8:50, 8:39, 8:51

Second 5 miles – 8:45, 8:59, 8:35, 8:47, 9:23

Last 3.1 miles – 8:58, 9:39, 8:46, 41 sec (last .1 mi)

My first mile time is off…I started my watch late because I didn’t see where the starting line was when I passed it. At about 9.5 miles, my right hip started hurting a TON. I gutted it out though, and was able to pick up my pace on the last 1.1 miles pretty significantly. I finished the last .1 miles super strong, which felt great. Throughout the race, I had NO problems with my knee or foot…pretty exciting!

I’m running the Great Race 10K next Sunday in Pittsburgh, and am still looking to raise some more money for the group I’m running with. We’re raising money to pay for a laptop for a child aging out of social services and going on to higher education. If you’d like to donate (every little bit helps, even a dollar or five or ten!), go here: http://tinyurl.com/nvuek9

tempo run, week 10

2 mile tempo run at CMU. It’s crunch time! Need to make sure I’m hydrating until the race.

Splits (per mile) – 8:01, 7:55

9-10 – 2 mi tempo – 15:57 (goal 16:54) – total mileage with warmup (biked cooldown) – 2.75 miles

cross-training

Biked 30 min on a spin bike at Bellefield. This class schedule is getting to me already…I need to get on top of this stuff. Oof.

track workout, week 10

Last track workout before the half-marathon! Getting a little nervous…mostly because everyone’s getting sick, and I hope I’m not next (at least, I hope I stay healthy until at least after this weekend).

9-8 – 4×400 – goal time 1:52 – actual times 1:52, 1:51, 1:46, 1:48

Total mileage with warmup (biked cooldown) – 2.5 mi

triumphant return – prelude

Played frisbee for the first time since my surgery at women’s pickup. Wore turfs (instead of cleats), and did a good amount of running…covered some cutters as well as handlers. My knee felt fine during and after pickup, and everyone said I was looking pretty good (especially considering I hadn’t played at all in almost a year).

Sunday night, I discovered that I’m REALLY good at beer pong as long as I’m playing exclusively with my left hand. I look forward to taking you all on in the future.

Monday I went to Danger practice and played during the scrimmage. I was impressed with how nice the scrimmage looked (only the 3rd practice this year!)–people were dumping the disc, swinging it, cutting out of the back of the stack pretty consistently, etc. I covered Amanda the whole time (both of us were wearing sneakers), and although she got open on me pretty easily, I think I did at least as well playing as at women’s pickup.

Hopefully I’ll be pretty much up to speed when winter league rolls around (and I make my real triumphant return!).

long run, week 9

Did my long run at the Oval this week while some other people were doing an agility workout. Would have been nice to do it earlier in the day (before it got really hot), but then again, I had been up until 4am the night before. Oh well.

Splits (aiming for 5:42 laps) – 5:32, 5:33, 5:35, 5:39, 5:39, 5:38, 5:42, 5:43, 5:41, 5:34

9-5 – 6.2 mi long run – 56:20 (goal 57:02)

Week 9 mileage total – 12.95 mi