Truth.

2014-03-26 12.47.29

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Boston 2014 Training: Week 12 of 16

Week 12

I ran 49 miles this week: 45 min easy spin, hip strength x 1, ART x 1. (Whoops, no core!)

Following the half marathon PR in NY, this was a bit of a different week. I didn’t really lock myself into two hard workouts this week before the weekend long run. I think I did a good job of letting my legs recover and putting in some solid work this week. I didn’t race the half all out and it only took me ~3 days to fully recover.

Monday: Full REST Day + travel back to Chicago

Tuesday: 6 recovery miles, 7:47 average pace.

Easy on the lakefront after work. Guess what? My legs still work! It felt good to move after a full day off yesterday. Some lingering soreness in my left calf but not too worried about it.

Wednesday: {6 x 1 min surges} 7.6 miles, 7:56 average. 

This was a ‘pseudo speed workout’ to slowly get back to workouts following the half. I had ART and Graston done on my left calf today and it was much looser than it was on Tuesday. It was still a bit tight but some more stretching after this run made it feel much better. The surges felt good too.

Thursday: {6 mile tempo} 10 miles, 6:53 average.

It’s finally nice enough for me to run to/from the lakefront instead of taking the bus (although I hear we have another freeze headed our way next week. Say it ain’t so!) Saving 30+ minutes by swapping the bus for my own legs does wonders for my mood, and running past traffic is always a good feeling.

2 mi up, 6 mile tempo, 2 down. I don’t know what happened last week, but all of a sudden my form feels super strong and paces that seemed incredibly hard are now manageable/”easy”. I love this part of marathon training when things start to click. Tempo splits were 6:35-6:42 (except last mile in 6:28). Psyched that my legs felt fresh enough to put in some solid work today.

Friday: 45 min spin + Full Hip Strength Routine

Corey is a good influence. I was planning on sitting on my butt today but she asked me if I wanted to spin and I figured some more active recovery would be a good idea before the long run on Saturday. We chatted for 45 minutes in the spin room and did the full hip strength routine.

Saturday: 20 miles, 7:29 average pace on the lakefront

Sore buns! I rarely do a strength workout the day before a long run — yesterday was an exception. Hips, glutes, and quads pretty sore but my form felt really strong (activated the right muscles at least). The headwind running north was pretty annoying but not terrible. I felt like I ‘explored’ more today. My legs were loving the soft surface trails up by Montrose (closer to the beach than the main path) and I ran through that park by the water treatment plant at Navy Pier (don’t know why I’ve never done that!).

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Seen on my run:
Corey and Walter! He was cheesin’ so hard! (Note: Walter is a dog.)
– The HiGuy.
– A fit dad running with his two daughters, looked like twins (thought of my sister)
– Massive side-5 fail with Ken W.
– Side-5 with Vicky M. (heyooo!)
– “Pseudo-side-5” with Kevin G. from the other side of the path (it’s the effort that counts)
– Lots of Boston jackets out there today- path was busiest I’ve seen it in awhile

Followed by 3 hours at the Chicago Beer Festival.

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Sunday: 5 miles, 8:10 pace recovery run 

I napped so hard this afternoon. After an hour and a half of puppy cuddles, I finally scraped myself off the couch and went to the gym to get a recovery run in. Legs are fatigued but not sore at all from yesterday’s 20. Good things! (15 min total walking as warm-up and cooldown)

Thoughts:

This week was solid. I think I was smart with recovery — I wasn’t really sure if that 6 mile tempo was in the cards on Thursday but I went to the lakefront hopeful (I’m not afraid to shut the workout down if it’s just not there). I really feel like my fitness has turned a corner in the past couple weeks. I looked back at my training log the other day and couldn’t believe how much my training paces have changed since the beginning of this cycle. (One of my first tempos was 7:08-7:03 and now I tempo at 6:40). I wasn’t 100% when I started this cycle because I still had a little hitch in my stride from the left quad injury. Now that’s not a concern and I have been going to PT less and less throughout this cycle.

I can’t believe we’re less than 30 days away from Boston. I have 2 weeks left for hard workouts before the mileage begins to taper — ahhhh!

NYC Half 2014: Race Report!

Headline of this entire post: I didn’t realize how strong I was until I raced this weekend. (And I’ve never had so much fun racing a half.)

This little confidence boost feels like it’s been a long time coming especially considering the following: a) the last time I raced (ahem…attempted to race) a half marathon, I bonked …hard. b) I suffered through a weird injury last fall and struggled to maintain an easy pace toward the end of that cycle. The last time I truly felt confident during a race was a 5k last July.

Going into the weekend, my goal was really conservative. To anyone that asked, I told them that I knew a PR was in the cards, but I didn’t want to race it all out, because Boston is definitely the priority. I would have been happy with anything near 1:32:xx. If I ran on the lower end, that would be a nearly 2-minute PR. And hey, chipping away at PR’s has been my M.O. in the past. When I told Corey what my goal was, she wasn’t having it and abruptly told me, “No way. 1:30:00 is happening.”

Pre-Race:

Corey and I flew in early on Saturday morning, which meant that I woke up at 4:30 that morning to shower, cab to the airport, and plan for time through security. We arrived at our hotel early where we dropped our bags before grabbing a quick snack and heading to the expo to pick up our bibs. We said helloooooo to Jocelyn at the Nuun booth and grabbed some extra Gu — in and out of the expo!

By the time we finished there, the hotel had our room ready to check-in. We chilled at the hotel for a little bit (hellooooo 4:30 am alarm!) before taking the subway to Central Park for a quick shakeout. The park was absolutely GORGEOUS that afternoon.

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It was in the 40s but it felt much warmer in the sunshine. I ran an easy 4 miles and did some strides while Corey finished up her 5.5. We grabbed coffee with Megan (#ReNUUNion!) and chatted for a few hours about (what else?) running. Then back to the hotel to rest and change for dinner!

We went to Ovest Pizzeria in Chelsea with Jocelyn and Laura. It was delicious (arugula and prosciutto pizza FTW!) and before we knew it, it was already past 10 pm. Back to the hotel to prep our race outfits, take some final sips of Nuun before lights out.

RACE DAY:

I was nervous about logistics on Saturday but everything about Sunday was so easy. I didn’t check a bag, but decided to carry my phone with me so that I could meet up with friends afterward. I’ve never raced with my phone in my Spi-Belt and I thought it would be annoying but it wasn’t so bad (and this might actually be a good test-run for Boston if I choose to carry my phone then).

I did a “long” caffeine fast before the half. I’ve done a 2-3 day fast before but my dependency on caffeine  at exactly 8 am every day of the week is mighty, so I decided to extend it (likely wouldn’t have been worth it to fast for just 2-3 days). On Monday and Tuesday, I gradually cut down on caffeine by drinking one cup of black tea in the morning. By Thursday, I was down to non-caffeinated tea and zero coffee. Let’s just say Thursday and Friday were not my best days. I was pretty irritable despite a lot of really good sleep the entire week and a lot of water. It took a LOT of willpower not to reach for the coffee pot on Friday– I even tried to trick myself into a caffeinated state by sipping on a decaf Americano (I know, I don’t really recognize myself anymore, either.)

So…..it comes as no surprise to myself that the very first thing I did when I woke up on race day was hit BREW on that tiny hotel room coffeemaker. Even a shitty cup of coffee can taste like heaven when you’re truly addicted and that cup surely did. Corey had 6-7 miles to run before the race to get to her 20 miles for the day so she left early.  I left the hotel at 6:45 am with a 7:30 am start time. The start line was almost exactly 2 miles from our hotel, which meant that I was doing leg swings and dynamic stretches in Central Park by 7:10 am. (At which point, Mary tapped me on the shoulder and introduced herself! Nice to finally meet you!) I stayed warm by lightly jogging around near the corral in my throwaway sweatshirt. I really didn’t get cold until I threw the sweatshirt to the side 5 minutes before the race start. Note: wearing capris, gloves, and a hat was a really good decision).

I wasn’t really nervous. I was just excited. I had that ‘quiet confidence’ you have before a race you know you can PR. But I still wasn’t let myself dream.

I took an ‘espresso love’ Gu right before the start (helloooo more caffeine!). The plan was to take the first 5-6 miles at effort. Because CP has rolling hills, I knew it was going to be good Boston prep. If I could stay comfortable at or near goal marathon pace, I would let my legs fly once we came out onto 7th avenue. 

Miles 1 to 6 NYC Half 2014

Within 15 seconds of the race, a dude lost his….wait for it….shoe! I saw the shoe on the pavement first and then I looked up to see a dude walking my direction through the swarm of runners. I’m lucky I was able to dodge to the right quickly or I would have run right into him. I laughed with several people around me and wondered how his shoe could have fallen off so quickly in the race.

I felt really strong and consistent through Central Park. I focused on my form on each hill and took the downhills. I remember jostling a bit through mile 4 but tried to save energy after that. Cat Hill felt like a roller compared to the hills I’ve been running on Morton Arboretum. Harlem Hill was definitely tough but there wasn’t really a moment where I felt like my pace really dropped or I would make it to the top too winded. I took my first sip of water around Mile 5 (I think?). I have yet to master drinking on the run (yes, I know to pinch the cup and sip slowly) and I actually walked for 10-15 seconds through 4 water stops at Boston last year. But this time, there was no time to waste. I was feeling so strong that the last thing I wanted to do was waste time walking when it really wasn’t necessary. And because it was such a perfect day weather-wise, I just went with it. I’ll likely try to sip on the run at Boston this year after doing it somewhat successfully here.

We climbed that short hill coming out of Central Park and flew onto 7th avenue when I heard Tim and Chanthana call my name. I didn’t know where they’d be spectating and was so happy to see them. Cue a fun surge into Times Square! About a half mile later, I saw Leticia and surged again. 🙂 I think this is the “run happy” section.

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(Jocelyn’s mad race photography skillz)

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(Turns out my form is pretty strong–thanks Leticia!)

I was halfway and felt like I could keep running for DAYS. The legs had so much pep in the them and I didn’t feel like I was going to drop my pace (quite the contrary). I was warned that the GPS would be wonky through this section so I tried not to look at my watch.

Mile 8

My Garmin clocked Mile 8 at 1.63 miles (see above) ….not sure how that’s even possible. Yeah, didn’t run a 4:13 mile there, Mr. Garmin! At this point, running west toward the river, we had a pretty intense headwind to deal with. I remember thinking “damn, this feels like the Chicago wind!”. I guess training through that wind has its advantages. Once we made the turn onto the West Side Highway, it was time to surge. One quick water stop and half of a Gu (didn’t feel like I needed it) around mile 8.5.

Miles 7, 8

NYC Half 1

There was just no way that my legs were going to slow down. I knew that I could push the pace in the last 4 miles. My form felt stronger than it has in a long time and I don’t think I’ve ever felt so strong in half marathon before. Running down the West Side Highway was awesome, mostly because no turning was involved and you knew you just had to run straight toward Freedom Tower. I felt like I was running by myself. There were plenty of people around me but we were all spread out across the road.

Whenever I looked down at my watch, I saw a lap pace between 6:35-6:45. In any other race, I would have started to calculate my finish time once I was 3-4 miles out. But I didn’t do that this time around. I stayed within each mile and didn’t show the total race time on my Garmin. I think I’ll definitely do that in future races. I didn’t get ahead of myself. I surged during mile 12 because I felt strong. (6:16 mile?! Wut.)

Running through the Brooklyn Tunnel was weird and exciting — I appreciated a small break from the swirly wind (even though we supposedly had a tailwind, the winds felt swirly). That uphill stretch coming out of the tunnel felt pretty tough but then I spotted the “800 m to go” sign. I’m not sure I had much of a finishing kick.

Miles 9 to finish

I didn’t even know I was close to 1:30 until I was 5 seconds away from the finish line. I crossed in 1:30:13 with gas left in the tank.

When I entered my goal time this past winter, I thought I was being aggressive with entering 1:30:00. It’s amazing what you can do when you just put in the work and avoid getting too ahead of yourself (mentally, mostly). My previous half marathon PR was 1:33:51. I PR’d by 3 minutes and 38 seconds.

2014-03-16 09.34.39

This tweet says it all. I’ve felt like I’ve had a pretty strong Boston cycle this time around but nothing mind-blowing. If I raced NYC all-out, there’s no doubt in my mind I would have run a 1:28-1:29. And if I let myself dream a little bit, an even faster time might be in these legs. Prior to Sunday, I was excited to race Boston because of the entire experience. It’s going to be a special experience no matter what. But now I’m excited to RACE BOSTON. I think deep down I was waiting for a good race experience before I left myself admit that Boston training is going well and that Boston itself will be a true race. (Because, guess what? My body isn’t breaking down like it did last year!)

The rest of the weekend was so much fun. Words likely couldn’t do it justice.

We brunched…

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We drank beer and met Twitter friends IRL….

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And then we drank more beer…

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I wouldn’t change a thing about this past weekend. It was fun to spend literally the entire 3 days with Corey and to spend time with people that have so much fun with the sport. The running family is strong!

Thanks for the congratulatory texts and tweets the past few days! You all really know how to make a girl feel special. 

Now, just a few more weeks of strong training and I’ll be racing again. This time to Boston.

-J

Boston 2014 Training: Week 11 of 16

Week 11

RACE WEEK! This was a bit of a recovery week with a short taper before the NYC Half. I’ll post a separate update on the race (and how amazing it felt) later, but here’s how the week’s training went:

I ran 39 miles with 5 runs: core x 2, hip strength x 1, and ART x 1.

Monday: 5.2 recovery miles, 7:53 average.

Easy 5 around the neighborhood (in SHORTS again!). Legs a bit tired after Sunday’s 15-miler but the shakeout helped.

Tuesday: {10 x 400s} 8 miles, 7:23 average + core routine

I beat the wind today. Didn’t realize the wind was going to pick up later today. Went out around 4 pm with a constant 11 mph wind from the N and gusts up to 35 mph. haha, not ideal for a workout. Decided to run 4 against it to begin with and the next 6 with a tailwind. Really really happy with how these went.

2 mi up, 10 x 400 with 90 sec RI (30 sec walk, 1 min jog), 2 down. Turnover seems strong right now! I turned the pace screen off on my watch and ran all 10 by feel to focus on running smooth and controlled. Mission accomplished!

Splits:
Against wind: 1:24, 1:28, 1:29, 1:24
With wind: 1:23, 1:24, 1:25, 1:20, 1:23, 1:22

Wednesday: Complete REST

Thursday: Easy 7 miles, 8:10 average + core & hip strength routines

Easy peasey on the treadmill after work. Forgot my iPod needed to be charged so I stared at the TV screen. I shortened the hip strength routine today so that I wouldn’t be too sore for the next few days. (Turns out this was a smart decision because my hips and glutes were still a tiny bit sore on Saturday, but ready to race on Sunday!)

Friday: Complete REST – lots to do before traveling

Saturday: 4 mile shakeout in Central Park!

Such a gorgeous afternoon in Central Park for a shakeout. Corey and I flew in early Saturday morning, picked up our bibs at the expo, dropped our bags at the hotel, and ran around 2:30 pm that day. I finished the short jaunt with leg swings, dynamic stretching, and 4 x strides. I was getting antsy to race!

2014-03-15 14.47.47 HDR

Sunday: THE BIG DAY! 2 mile warm-up, 13.1 PR!

Spoiler alert: I ran a 3 min, 38 second PR with a 1:30:13. More on that in another post!

Boston 2014 Training: Week 10 of 16

Week 10

This week was probably the highest quality and happiest training week of this cycle so far. This is 100% due to the weather shift of *somewhat* warm temps and sunshine on the lakefront. It’s so refreshing to wear one less layer of clothing and actually be able to feel your face at the end of a workout. It’s the little things, ya know? I think I’ve made some progress recently and I’ve been able to string together a few good weeks of training. The confidence boost of completing the first 20-miler of the cycle was nice too.

I ran 47 miles this week: 5 runs, 2 hrs yoga, and 1 x core routine. (Must focus more on core & strength in the coming weeks !)

The Miles:

Monday: 6 recovery, 8:06 pace + core routine

Shakeout on the TM after work. A full rest day yesterday felt great. Both calves a bit sore, assuming because of the hills on Saturday’s 20.

Tuesday: {1200 repeats} 10.27 miles, 7:00 pace

The sun was out and the path was clear and I ran fast and I was happy. Rave run, for sure.

Runners HighThis is what you call a runner’s high. #excusetheselfie

Ran 2 mi w/up, 3 x (2 x 1200 @ 5k pace) with 2 min RI and 4 min RI between sets, and 2 mi c/down. I’m really happy with how these went. The first set felt pretty tough, the middle set felt like I was crawling, and somehow I magically had more of a spring in my step on the third and final set.

Splits: 4:46, 4:44, 4:43, 4:39, 4:41, 4:44 (6:13-6:21 pace)

Wednesday: Cross-train- 1 hr yoga at home

Also, my funny relationship with Chicago’s NBC weatherman continues….

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(I started my day with approximately 1.7 paczkis from Glazed and Infused. Donuts are part of my training program at this point.)

Thursday: {3 x 2 mi at HMP} 10.98 miles, 7:02 average pace.

Another rave run! 30 degrees out and sunny and clear and beautiful and SUNSHINE AND RAINBOWS (not really, but that’s what it felt like)! Ran 2 mi up, 3 x 2 miles at HMP-ish with 800m RI, 1.5 mi down. Had a tough time getting into a flow with the pace but pretty psyched about the workout. I think I ran this a bit too fast (because 6:40-6:45 pace is like “*dream* HMP” ha!) but it’s a good gauge before NYC.

Splits: 6:44, 6:38/ 6:40, 6:44/ 6:36, 6:42

I’ve pretty much decided that this shirt has magic powers. Anyone else think so too?

2014-03-07 15.35.57-2Pure magic.

Thursday night was bittersweet. Timayyyyyyy is moving to NYC so we stuffed our faces with pizza and beer (we’re good at it). It feels like less of a goodbye and more of a ‘see ya later’ because he’ll be there to cheer next weekend at the NYC Half! New York better be ready for his mad vuvuzela skillz.

Friday: Cross (1 hr yoga with Corey!) + Shakeout 5 miles, 7:40 pace

Yoga: Corey asked me to go to yoga with her this week because she had a free pass for a friend.

Run: 46 degrees, partly cloudy and light wind. Annnnnnd this was the first easy run of this cycle that I’ve actually been able to do around my neighborhood, instead of the lakefront or the treadmill. Ice has melted on the sidewalks so I jumped in all of the puddles.

Saturday: Complete REST & Recovery

Sunday: 15 miles with fast finish, 7:15 average pace.

This weekend was definitely atypical. Decided to push my long run to today after seeing tweets about the wind on Saturday morning (and a rest day sounded lovely, to be honest). Then, I had good intentions of running early this morning, but some quality time with the Man for brunch and tea won out. He’s on a shifted schedule, so I would have only been able to spend about an hour with him if I ran in the morning.

I didn’t even get to the lakefront until 2:30, but was really happy to run in warmish temps and light wind. I wore capris and jumped in some puddles. (The expected high was 50-something degrees, but it actually didn’t even get up to 40 degrees while I was running. Just perfect for capris. Shorts would have been ….cold.) The wind was pretty annoying heading south — a headwind with a swirly crosswind for 6.5 miles. But THEN, when I turned back north, it was smoooooth sailing. The legs had a lot of pep today.  The left calf is a bit tight so I stopped to stretch it twice just to loosen it up a bit. Not too worried about that one, especially with a PT appt on Monday morning.

I ran the last 3 miles at sub 7-pace and felt freaking *fantastic*: 6:58, 6:56, 6:44.

(Also, my Garmin clocked mile 12 at 5:18. Yeah, that’s impossible. So the overall pace might be slightly slower. Derp!)

Thoughts:

I’m really happy with this week’s training. I put in a lot of quality work and the legs weren’t exhausted during the long run (quite the opposite actually). It’s funny how 15 miles feels like a stepback week now.

I don’t have a concrete plan for the NYC Half yet, but that doesn’t mean that I’ve stopped thinking about it for the last few days. 🙂 My half PR seems sadly slow now (1:33:51). I know that I’m capable of blowing that time away but the priority is on Boston. I know that I won’t race it all out because that’s just asking for trouble, but I think a PR is possible while still being conservative. We shall see!

I basically have one quality workout this week before the New York Half next Sunday! Ahhhhhh! And check out this forecast for the race!

Perfection! Please stay that way!

Perfection! Please stay that way!

I’ve been really good about foam rolling, stretching, and using the Roll Recovery lately. I’ve been going to a weekly PT appointment for Graston and ART, so I know that’s helping to keep injury at bay too. But it just so happened that my PT was on vacation this week so I didn’t go to my normal appointment. And I’m happy to report I didn’t break! Haha, in all seriousness, I think I can space these appointments out more. If anything, I’m being super cautious because I’m just nervous. But SIX MORE WEEKS remain between here and the Boston start line. It’s insane to think that we’re already that close. Just a few more weeks of really good work before taperrrrrr.

-J

Boston 2014 Training: Week 9 of 16

Week 9

A week of progress!

I ran 47 miles this week: 5 runs, 1 hour yoga, 1 x core, 1 x hip strength routine.

Progress! I was a bit worried about the dead leg situation last week, but (surprise, surprise) I think it led to somewhat of a breakthrough week. Solid speed workout, tempo, and first 20 of the cycle done!

Monday: 6 recovery, 8:05 pace + core

Felt pretty fresh and energetic today. Not a bad way to start the week! Lots of stretching and foam rolling and roll recovery’ing while watching TV in the evening felt great.

Tuesday: {speed: 2 x 1 mile, 2 x 800} 7.9 miles, 7:35 pace. 

Ahhhh, that’s more like it! I had a hectic day & ran on the treadmill after work, which meant that I had to wait in a LINE for a treadmill. So glad I don’t have to do that most days! I ran 2 mi w/up, 2 x 1 mile (3 min RI), 2 x 800 (2 min RI) and 2 mi c/down. Mile splits at 6:27 (power of the ‘mill) & 800s at 3:05. Pretty darn happy with how this one felt. Pushing the 800s after solid mile repeats was tough but I was surprised how the legs handled it.

Wednesday: 1 hour yoga at home

Namaste.

Thursday: {5 mile tempo} 8.5 miles, 7:24 pace + hip strength routine

Put the 5-mile tempo back on my schedule this week after last week’s failed attempt. I ran 2 mi up, 5 mile tempo, and 1.5 down. My tempos haven’t been strong this cycle so I started a bit conservatively at 6:58 and turned it into a mini progressive–last two miles 6:53, 6:49. I’ll take it!

Friday: Recovery 5, 8:05 pace.

Treadmill after work. Friday is normally a rest day but I had plans to go to a beer fest on Saturday night so I figured I wouldn’t feel like running on Sunday. 🙂

Saturday: Hilly 20-miler, 7:32 pace.

First 20 of the cycle DONE! Went out to Morton Arboretum with Tim R. and Corey early this morning. Corey brought some leftover bday cake for us to enjoy and she “made me” take a slice home. I wasn’t sure if I’d run 20 today, considering how heavy the legs felt last week but told myself I’d be happy with 17-18. Once I ran 12 miles, I decided the legs were ready for the full 20. Conditions were really good out there today, with only a few slick spots (snow covering the sheets of ice made them sneaky). I did 3 big loops and 2 small loops–mentally easy to get through the loops than an out and back would be, I think. Pretty happy with this considering I did ZERO hill training for Boston last year– arguably the toughest 20 miler I’ve ever logged (with over 2,000 ft elevation).

Water with Nuun after each Loop
Salted carmel Gu at 1 hr and 2 hr.

I got a kick out of what all of those loops look like on Garmin Connect 🙂

The rest of the day, I ate, napped hardcore, and drank a lot of beer. That’s proper recovery right?

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Brewhaha with Brad, Manny, and Corey 

Sunday: Complete rest

My legs weren’t dead on Sunday! But a full rest day with puppy cuddles on the couch was pretty darn nice.

I can’t believe that we’re less than 50 days away from Boston now and that I’ll be racing the NYC Half in less than two weeks. I’m really proud of the work that I put in this week. Feeling pretty strong and prepared for another strong week ahead!

– J

Happy Tears & The First 20 of The Cycle

Something happened at mile 18 of 20 today. I cried happy tears. This is a first. I’m always emotional when I finish a race that I’ve trained my a** off for, but I’ve never become emotional during a training run (and feel somewhat silly admitting this to the world.)

A song came on my iPod that caught me by surprise. The lyrics perfectly describe what I’m going through this cycle. I’ve been scared to admit that training is going well because training was going so well when the breakdown began last fall. Mile 18 of today’s run was a small celebration of the work I’ve put in so far this cycle and a small admission to myself that yes, indeed, things are going well.

“Comes And Goes (In Waves)”

This one’s for the lonely, the one’s that seek and find
Only to be let down time after time
This one’s for the torn down, the experts at the fall
Come on friends get up now you’re not alone at allOh oh oh, oh oh oh
Oh, oh oh oh, oh oh oh

And this part was for her
And this part was for her
This part was for her
Does she remember?

It comes and goes in waves

This one’s for the faithless, the ones that are surprised
They’re only where they are now regardless of their fight
This one’s for believing if only for it’s sake
Come on friends get up now love is to be made

Oh oh oh, oh oh oh
Oh, oh oh oh, oh oh oh

And this part was for her
And this part was for her
This part was for her
Does she remember?

It comes and goes in waves, I
Am only led to wonder why
It comes in goes in waves, I
Am only led to wonder why
Why I, why I try

This is for the ones who stand
For the ones who try again
For the ones who need a hand
For the ones who think they can

It comes and goes in waves, I
Am only led to wonder why
It comes and goes in waves, I
Am only led to wonder why
Why I, why, why I fly

Oh, oh oh oh, oh oh oh
Oh, oh oh oh, oh oh oh
Oh, oh oh oh, oh oh oh
Oh, oh oh oh, oh oh oh

Is there a song that makes you emotional whenever you hear it? Is there a song you never delete from your iPod–a song you depend on?

– J