Pool Running is Fun

11 easy with Greg through Rock Creek.

tired, drank too much last night. Triumphs are done, upper is completely torn.

AM: 2 WU, 5k tempo (5:40, 5:31, 5:30, xx) mile jog, 1 mile faster (5:07) 2 CD

PM: 1 hr. pool run

first tempo workout back. Felt a little slow on that mile, as to be expected. 14 week window opens after next week for marathon training.  Greg gave me a new(ish) pair of Adidas Supernova Glide Boost shoes since they were bothering him.  They feel great and will make a great replacement for my Triumphs. I have a pair of Ride 6s coming in the mail soon. Yay gear. It's going to be a long winter.

11.5. weather was shitty rain, 36 degrees but it cleared up in a mile. Had to cut it short from 12 because I had to hit the bathroom.  That boatload of Chipotle that hit the spot last night came back for revenge. 

AM: 14 easy to moderate

I'm not sure if I'll go to the pool later or not.

AM: 8 easy + standard core routine and stretch trainer

PM: 5 easy + 4x10sec hill sprints

AM: 4 easy + standard core routine

PM: 10 easy

Our hill workout was cancelled today because of the ice and snow...luckily, I ran on snow-pack on the trail to avoid the black ice. I'm not too concerned with missing a hill workout this early in the cycle considering the conditions.  The runs were solo and really not that bad. 

AM: 8 easy + alternate core routine and stretch trainer

PM: 5 easy

extremely cold (for Virginia), about 19 on the way home but the windchill is 0. I wore double tights, three upper layers and my warmest gloves. Spent the morning dodging black ice and running through snow/ice pack.  Getting it done. Tomorrow the wind chill will be negative. Pretty much impossible to get my drills and strides in with a snow/ice covered track.

AM: 8 easy + strides, drills, and stretching exercises

PM: 5 easy

12 degrees with a 2 windchill this morning.  Not as bad as the forecast was expecting and I wore enough layers and had vaseline on my face so I was protected.  I'm not saying dodging rock hard ice patches made for a great run but it wasn't that bad. luckily there is a 15 lap/mile track at the gym and I was able to get my drill set and strides inside.

AM: 3.5 WU 5+ tempo run. 1.5 CD.  standard core routine + stretch trainer, dips, etc.

ran to DC to get a tempo in under Whitehurst freeway where there is no ice since the track is still covered. Ran 4 loops of 1.3 mile loop. It's cold, breathing hard, wasn't very fast--about 5:45-5:50 pace. Ran to work afterwards and ad time to get into the gym and do some strengthening and stretching.

12 easy + drill routine and 4x100m speed strides

cold but beautiful out. I dressed properly and was fine the whole run. Ice is finally starting to clear from the trails and tomorrow it will be enough above freezing long enough to melt the rest. 89 miles for the week. Only meant to get in 80-85 but with the missed workout Tuesday, no big deal.  Highest mileage week ever actually. Feel fine.

AM:14 easy. Actually used a GPS. Ran low 7s most of the way

Cold...16 degrees. It's going to get warm today

PM: 45 min. pool run. Hungry

AM: 8 easy in the freezing rain

PM: 5 easy + alternate core routine

AM: 3 WU 8x1100m hill circuits 2.5 CD + standard core routine

PM: 1 hr. pool run

Last day of hill circuits (think Lydiard hills) before regular marathon training starts. Tired but I was strong and feeling good on this one. Even coach said I looked great.  I hope that I'm indeed a responder to higher mileage. we'll see at 90+ and 100+

AM: 8 miles slow/easy + standard core routine

PM: 5 miles slow/easy

Tired from yesterday's workout so I ran at what felt easy but it was more recovery pace than easy pace. Cold, always cold.

AM: 8 easy + alternate core routine, a good stretch session, and foam rolling

PM: 5 easy + drills, 5x100m strides + barefoot jog 

I'm tired today but my legs feel more recovered.  Getting your body used to consistent higher mileage can take time, so I go slowly on my easy days when I need to.  After about three weeks at the new mileage level my body adapts but I believe there is a limit somewhere based on how quickly I recover, my current job stress, etc.  I have to be careful getting in the 90 per week range for the first time. Another question I ask myself is how sustainable is the training?  Can I do it week after week for the next 2.5 months?  We'll see.

AM: 2 WU 3200 (11:07) 800 jog, 3200 (10:55) 800 jog, 1600 (5:17) 2.5 CD

cruise interval workout.  Ran the first mile of the 3200 in 5:44 before a 5:23 to make 11:07. It's cold and slow the first go. Ten for the second 5:29, 5:26 and a 5:17.  Good workout. 

PM: rest

AM: 12 easy

PM: rest

14 miles moderate, mostly 6:50s on the second half.

Really miserable out there, 35 with steady rain the whole way-worst possible running weather. we wanted to get it over with the second half.Thank God I have like minded teammates to pull me through. I'm still cold hours later

AM: 10 easy + 5x100m fast strides and drill routine + barefoot run

PM: 4 easy

The weather was great today.  It was 42 and I wore shorts which felt very strange since I haven't run in just shorts on my legs in weeks.  It feels a lot freer having just shorts on the legs.

AM: 1.5 WU 7x800 with 400m jog recovery. 2 CD  (2:33, 2:30, 2:29, 2:27, 2:26, 2:26, 2:29)

PM: 5 slow + standard core routine

first VO2 Max workout of the training cycle. Averaged about 2:28 for the 800s. about 33 degrees so not too cold.  Hopefully Yasso 800s will eventually equate here, but who knows.

AM: 9 easy + alternate core routine + foam rolling and stretch machine

PM: 5 easy

woke up again in the middle of the night starving. went down stairs and ate nuts, crackers, and juice, then went back to bed. My body is adjusting to the mileage but I've got to be careful not to over do it.  I've noticed that I'm eating even more now.

AM: 9 easy + standard core routine, stretch trainer, foam rolling

PM: 5 easy + 5x10sec hill sprints

legs are alright. Did not go too fast.  Tired. I technically could run 100 miles this week but I won't. Going to get to sleep early again tonight

AM: 2 WU 8K tempo (5:43, 5:38, 5:33, 5:32, 5:26) 2 CD

PM: 5 slow + alternate core routine and hip work + foam rolling.

Not too bad this morning.  I'm tired and so are my legs but nothing niggles nor do I feel destroyed. Just the to-be-expected higher mileage adjusting tired. Greg says I'll adjust in a few weeks and I'm sure I will as long as I get my sleep and take care of myself. evening run felt fine/

AM: 12 easy with some teammates. rainy

PM: 4 easy

I just finished my week having run 101 miles. This is the first time. It happened to little fanfare on a dark trail about 20 minutes ago. Every amateur runner has those "firsts"--the first time you break 16, for instance, your first marathon, your first 100 mile week. All of these things are just arbitrary numbers (distance, miles, time) of course but when you think about it, most things in life are rather arbitrary and have no meaning except to the individual personally. How much money you make, where you stand in your fantasy football league, how much you can bench, etc. What really matters is not the numbers or even the great races. Rather, it is the process, the people you meet and help, and the enjoyment it brings to yourself and others. If you pay attention to the process, stop and smell the roses from time to time, you may also learn something about life. It's the journey, not the destination. I'm going to drink a beer now.

16 mile progession run with the last 5 at marathon pace

8:35, 8:09, 7:52, 7:40, 7:16, 7:04, 6:59, 6:58,  

6:33, 6:30, 6:13, 5:52, 5:48, 5:46, 5:46, 5:46, 

right now, I would say that my marathon pace is 5:46. After a 101 mile week It wasn't too bad. I'll go into my 4,3,2,1 workout next weekend assuming 5:46 pace. I hope I can get to the 5:40 pace level for 26 miles by the end of the cycle but I don't know.  The marathon is a strange event. Oh, by the way, this is the farthest I've run in a single run since Boston 2013.

AM: 7 easy + standard core routine, stretch trainer, foam rolling

PM: 5 easy

lighter day today. Yesterday's quality 16 having just done a 101 mile week made me pretty dang tired. Felt fine this morning though. Snowing and raining. What else is new.

noon: 5 easy + stretch trainer

PM: 2 WU 4x about 1300m loop @ 5K pace with 3 min. jog. 2 CD

workout cancelled this morning due to a snow covered track. Went to the evening workout instead and got in an easy 5 during my lunch break.  My legs felt like ass during that noon run. I think I may have been dehydrated and Sunday's long and hard effort was catching up to me. felt much better for the evening workout. windy and cold.

AM: 9 easy + standard core routine, stretch trainer, foam rolling.

PM: 5 easy

cold with windchills at about 10 this morning.  Felt much better today

AM: 9 easy + alternate core routine, foam rolling, stretch trainer

PM: 5 easy + 5x100m fast strides and full drill set

cold this morning, 20 degrees. I'm tired.  I'm probably going to skip Friday and Saturday's evening run and hit 90 or so this week.

AM: 2 WU 3200, 1600 cruise intervals (11:02, 5:22) 3 CD

pretty light tempo day, the reason being is that we'll be doing a 5,4,3,2,1 workout this weekend. I'm skipping this evening's run to rest and tomorrow's evening run as well so I only hit 90 this week . I will probably go to the pool tomorrow evening. I want to make sure I'm recovering before going back to the 100+ which I am planning on for the rest of the cycle, even as workouts become more intense.

PM: rest

AM: 12 easy + 5x10sec hill sprints + barefoot run

PM:

cold wind but sunny and really not that bad today