Greetings!

Is it just me or does it seem like every year January, February, March and April go so slowly, then when May comes along its non-stop activities for the rest of the summer? That's how I feel right now!

On Memorial Day we did probably the best known CrossFit workout which is called 'Murph'. It is in honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y. who was killed in Afghanistan June 28th, 2005. The workout was one of Murphy's favorite and has been named "Murph" in his honor. It looks like this:

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

When Bobby asked me to do this workout I was a bit worried. I wasn't worried about the run or even the squats but I was concerned about the pull ups and push ups. Both movements are weaknesses of mine.

A group of 6 of us started the workout together and decided to stick together as a team. Once we completed the mile run we broke the reps into the following scheme: 5 pull ups, 10 push ups and 15 squats. We repeated this scheme twenty times.

Since I can't do pullups (yet), I did jumping pull ups. I also knew that the amount of push-ups in this workout exceeded what I could do so I started with push ups from my knees.

Someone else in our group was keeping track of how many rounds we had completed. I only knew when we hit the halfway point and I was grateful for that. Whenever I do a long workout, I just like to forget about how much more I have left to do and just grind through. That's pretty much what happened here. I just kept going through the movements until they told me it was time to go back outside to run!

All along I was more concerned about the body weight movements than the run. I figured once I got through those movements, I'd just go on a nice easy one mile run. Boy, was I wrong! I took one step and I felt like I was going to fall over. Clearly my legs were fatigued from the squats. I could barely move my arms to get my stride in sync. Clearly this was going to be anything but a easy mile. Everything hurt. I knew it wasn't going to pretty but I just needed to finish. I ended my mile run at 50 minutes and 30 seconds. I was exhausted but really happy to complete this workout.

I am also happy to mention that I'm again part of the WODTalk media team for 2015. My first article entitled, "Yes, I"m a CrossFitter" was published online on May 1st. I wrote this article from the perspective of someone who can no longer call themself a newbie but feels like they should have progressed more by now.

I've also started to expand my writing and recently had something featured on The Thought Catalog entitled, "15 Unfortunate Things That Only People Who Have Been Laid Off Understand." Obviously I wrote this article from my first hand experience of being laid off from a job. You might be able to relate, but I really hope that you can't!  I am excited to see my writing featured on the Thought Catalog and I'm hoping this leads to more opportunities. 


I hope the start of your summer is going well!  I am still trying to figure out some new goals for myself for this summer. Maybe a 5k PR? What are your goals? I'd love to hear from you!


Yours in Fitness,
Sarah

After running the full marathon for the past two years I decided I'd had enough of training in the frigid winter and wanted to focus on improving at the half marathon. When I signed up for this race in December I thought I would just run this race for fun and try to get a personal record (PR) in the March running of the DC Rock and Roll Half Marathon. However, a tropical-like-storm decided to invade DC on race day and my hopes for a PR were quickly dashed.

After the DC race, my focus for a PR shifted to Pittsburgh. Although Pittsburgh is a hilly city I have several advantages when I run this race. I sleep in my own bed. I eat my usual meals and I have already trained on the course for several weeks before the race. As I told my friend, Duke, who traveled from Harrisburg to run the race, "I've got home court advantage here".

I had three goals for this race. 
1. The ultimate goal was to run a 2:10 half marathon. 
2. My second goal was to PR the race (run under 2:13:46).  
3. If I couldn't accomplish either of these goals I wanted to run the course faster than the last time I had ran it in 2012 (2:22).

Start Line: My friend Duke and I decide to meet up before the start of the race so we could go into the corral together. We were both in Corral C and wanted to hang out before the race.  I'm not sure how other runners feel, but for me, hanging out in the Corral before a race is always the most nerve-wracking part.  I'm glad that Duke and I were able to bounce some nervous energy off each other!

Mile 1: We start! It seems sort of surreal, but the race is actually starting. Duke and I are chatting as we run.  This is a good sign. I want to keep things at an easy pace for the first two miles. (10:40 min/mile)

Mile 2: Duke and I are running on Liberty Avenue through the Strip District.  All I can think about is that I'm so relieved that I don't have to run back this way. (The full marathon course comes back through the Strip District at Mile 24.) We hit our first water stop and amongst the shuffle Duke and I get separated.

Mile 3: I decide to pick up the pace. It's time to get serious! I hit Mile Marker 3 on the David McCullough Bridge. (9:49 min/mile)

Mile 4: This is one of my favorite parts of the race as it goes through the North Side. Unfortunately my left foot has fallen asleep; probably because of a tight calf I've been battling. I focus on my breathing. The feeling in that foot will come back. I hope.

Mile 5:  This mile includes the Rachel Carson and Andy Warhol Bridges. I know I can pick up speed here. There's incline on the bridges but not enough to slow me down. As I near the marker for Mile 5. I look at my watch.  What the heck? I've slowed down instead of speeding up. (10:12 min/mile)

Mile 6:  I feel strong. My pace has been right where I want it.  Today I think I have what it takes to get a personal record. (9:53 min/mile)

Mile 7:  I take my energy gel before crossing the West End Bridge.  The grade is challenging but I push myself to the top. I glance over at the skyline of Pittsburgh. (9:45 min/mile)

Mile 8:  Upon entering the West End neighborhood people are starting to walk. That is pretty typical for this portion of the race. I try to maintain my pace while weaving around walkers. (9:41 min/mile)

Once I leave the West End I head uphill on West Carson Street.  This hill is not what I need right now.  I'm struggling but there are ROTC members lining the course. I give every one of them a high five.  They motivate me to get over the hill.

Mile 9: After cresting that awful hill I'm looking forward to the South Side. I also know my Mom is near Station Square. Ahead of me I can see an inflatable arch spraying a mist of water.  This looks enticing.  It's getting hot out here. I run through the arch and the mist. The smell of gas fumes is strong. Yuck! I inhale them and it's very unpleasant.

As I near Station Square I start looking for my Mom. It's crowded and I don't see her, but I can strongly sense that she is there. (After the race she told me that she did see me run by!) (9:53 min/mile)

Mile 10: This mile claims to be the flattest on the course. Right now that feels like a lie. My legs are getting weary. I'm getting overheated. This isn't fun anymore. Things are getting difficult and I want to quit. I think back to something my mom told me the day before. "No matter what happens you have to keep going." I press onward. (9:58 min/mile)

Mile 11: This mile ends on the Birmingham Bridge. I hate this bridge. It's long and uphill. I know that this is going to be the toughest part of the course. (10:08 min/mile)

Mile 12: After crossing the bridge there is a large hill on Forbes to climb. I press up the hill but I can't catch my breath. I'm slowing down and this hill is getting steeper. I know that I should probably walk part of the hill to regroup, but I don't want to do that. I feel like walking admits defeat. Do I want to be stubborn or smart? I ask myself this question. I start to walk. My heart rate slows and I catch my breath.I walk the hill until it levels out. I start running again. I know another hill is coming up. (10:55 min/mile)

Mile 13: There is a water stop at the Mile 12 marker. Screw that water. I've got one mile to go and need to get over this hill. I run over the crest of the hill. I feel miserable. I know I'm so close to getting my PR but I just want to quit. Maybe getting a PR was harder than I thought it would be. I start negotiating with myself, 'Run for 4 more minutes and see if you still want to quit.'

It's mostly downhill now. My legs are screaming to stop but I tell myself that the hill is doing all the work. 'Just let gravity take you to the finish.' I see the finish. I'm gaining speed as I run down the hill. I just hope I can hold onto my pace and my stomach. I run through the cheering crowd. I dig deep and find a finishing kick that I didn't know was in me! Let's get this over with! (9:21 min/mile)

I cross the finish line. My watch says 2:11:45. A two minute personal best! Once I cross the finish line I hear someone yell my name. It's my friend Jacky from CrossFit who just ran her first half marathon and had an awesome time of 2:06!

After I leave the finish line area I meet up with my Mom. We easily found each other and since it was such a beautiful day we sat in the grass enjoying the sun. After I got rehydrated (three bottles of water) we walked to Market Square to meet up with my friend Susie.  It was great to see Susie after the race. Unfortunately Susie was injured in March while running and was not able to run in this race as her leg is still healing.  However, she still came in her walking boot to support fellow runners including myself and her sister, Christina, who was running the full! If anyone embodies the spirit of a runner, it's Susie!

After hanging out for a bit I took my Mom a few blocks up to Smithfield Street to watch the full marathoners finish their race. Knowing how hard it is to finish a marathon I wanted to go and support fellow runners just like others had done for me for the past two years. I have to say being a spectator of the marathon when other runners were so close to the finish line was an awesome experience. Watching the expressions on the faces of runners was something I won't soon forget. Some were smiling. Some were crying. All were realizing a dream that had finally become a reality.

Special Acknowledgement for SSW - I thought of you the entire race! Your courage and strength inspired me to keep going!