Pool Running is Fun

AM: 12 miles at a decent clip. cold. 15 degrees

PM: 1hr. 10 min. pool run

Going to get back to the grind. It's what I do best and I'm happiest doing it. Day in, day out. My confidence will grow and when the spring sun shines I'll be back in the game.

AM: 7 miles. Very cold. 13 degrees with a windchill of 3

PM: 5 miles + standard core routine. Cold

AM: 2.8 WU 8xhill circuit 1.7 CD

PM: 5 miles + standard core routine

Cold AF. 14 degrees. Never really felt good at all but got the work in. My left eyelashes kept freezing on the uphills and as my body shunted blood toward my working muscles my hands froze. Face was hurting despite a liberal application of vaseline. Anyway at least it wasn't windy.

AM: 10 Miles

PM: 5 miles in an icy wind + burpees/swings

Our team was going to get a workout in today since the ridiculous negative windchills will be in the area tomorrow morning. I was going to do a tempo then it snowed and the winds howled. I ended up running easy to work as the wind was mostly at my back.  Tomorrow morning I'll probably do a pool run and not run since it's stupid to run if the windchills are -6to-10. By the time Monday rolls around we will mostly be back to normal with highs in the 40s. Sounds like paradise compared to the last two weeks.

AM: scrubbed. was going to go to the pool before work but the pool was delayed in opening due to the cold/wind chills. It was 13 with -8 windchill

PM: 10 miles home. 20 with -2 wind chill

Skin is dry and itchy. The part of my leg where the tights run up stings with wind burn, and my nose is sore from the constant snot. Only a few more days of this deep freeze.

AM: Dreadmill: 3WU 4@5:43 1E 4@5:35 2 CD

Went to Gold's gym and signed up for a free 3-day pass just to use the treadmill basically since the wind chills today were in the 0 to -8 range. It's a nice place but it's not worth it for me to pay $40 a month for a gym although I'm sure they'll be calling me trying to convince me to join.

I put the treadmill at 0.5 uphill to account for lack of wind resistance I would get outdoors. started the 4 at 5:45 then slightly progressed. Started the second four at 5:39 and progressed. A good strength work.

AM: 12 miles

AM2: 1 hr. Pool run

Cold, 8 degrees. However, it will finally warm up by Tuesday. I can't wait.

AM: 8 miles

PM: off. it was ice and freezing rain so I couldn't do much with it anyway.

warmer, about 23. Felt really good compared to single digits!. Going to be 61 degrees Friday.

AM: 3.3 WU 1600,4x800. 2.7 CD    These were basically at tempo pace

PM: 5 miles easy in great shorts weather + standard core routine, stretching

Track was icy with snow pack in lane one so we had to run wide and slower than usual. I guess it was a "workout" because we at least got a little something in.

AM: 9 miles

PM: 4 miles with 5x20sec strides + burpees

Noon: 6 miles.

PM: 6 miles with 6x20sec strides + light kettlebell routine and core + foam rolling

great weather sneaking out at lunch for a run-about 50 degrees

AM: 3.3 WU 6.4K Tempo 2.7 CD

PM: 5 miles shirtless 

60 degrees with rain on a January morning. Ran shirtless. In January. Ran with Greg and focused on being relaxed. I was completely relaxed until the beginning of the 4th 1600 and I decided not to stretch it out to 8K and let Greg go. It's still early in the cycle. 1600 splits: 5:28,5:23,5:17,5:16

AM: 12 miles

Windy and colder. Going to be in the teens with wind chills in the single digits for tomorrow's long run. Just ran shirtless yesterday.

AM: 14 miles long run. Last four: 5:41,5:45,5:31,5:29

PM: standard core routine + lite kettlebell then 1 hr. Pool run

It was 18 with -1 windchill. Remember Friday when I ran shirtless? Anyway I picked it up a bit at the end and it felt really easy to run the 5:40s-30s. Just need to progress this season doing this longer and more relaxed.

AM: 9 miles

PM: 4 miles with a few strides + standard core routine

a cold 19 degrees this morning. Chilly still this evening. Gearing up for some good weeks of training

AM: 3WU, 2000,1600,1200,800,400 1.5 CD + standard core routine

PM: 5 miles

Nothing too crazy and kept it under control. Never crushed anything but got the work in. 6:33,5:05,3:45,2:28,66

AM: 8 miles over snow

PM: 5 miles + kettlebell routine

was going to do strides tonight but felt very cold and my stomach hurt. It was 21 with a windchill of 8.

AM: 8 miles. cold

PM: 5 miles with 5x20sec strides + standard core routine

about 20 degrees this morning with a 10 windchill. Feels really cold for some reason. Much warmer in the evening (40s) which felt great.

AM: 3 WU 8K tempo (1600m splits: 5:34,5:24,5:19,5:17,5:10) 2. 7 CD

PM: 4 miles

Felt nice and relaxed. Focused on relaxing and enjoying it which helped a lot. I'm going to have to focus on longer efforts at a faster pace in order to do well in the 10 mile and half. I'm heading in the right direction. The tempo was never forced or hard but moderately taxing, as it should be.

noon: 12 miles + standard core routine

amazing weather. in the 50s. feels quite warm and pleasant.

AM: 16 miles progression with the last 5 at marathon pace effort: 5:51,5:45,5:38:5:36,5:37

PM: 1 hr. pool run

Didn't feel too bad this morning but was a little tired at the beginning of the run. I'm guessing that has a lot to do with the fact that I ran a big mileage week with solid workouts this past week. Training is going really well three weeks in. Need to stay a little vigilant on my diet. However, I've not had any alcohol in nearly 3 weeks. I'm feeling pretty good. Might have a beer or two (that's it) today though.

AM: 6 miles

PM: 5 miles with 6x20sec strides + standard core routine

taking it a little easier today. Last week was the biggest volume/intensity week I've had in awhile. I feel fine, just a little tired. Very warm and relaxing today

AM: 3 WU 2000,4x800 2.5 CD

PM: 5 miles + kettlebell routine

Nothing to long or too fast. Solid workout during half marathon training. Raining.The wind gusts were really bad the last rep. 6:23, 2:27,2:26,2:25,2:28

AM: 8 miles easy

PM: 5 miles easy squeezed in at lunch

Very busy today with evening work

AM: 3 WU 3 mile tempo, 4 min jog, 5xhill circuits, 1.7 CD

PM: 4.5 miles easy

Inspired by Rob de Castella's hill workout, this one was a great combo workout. I can tell it's great for building strength and stamina. It's also great to throw in a different stimulus than the same old same old workouts I've been doing for years. 3 mile tempo in 16:07 then a jog to the hill which includes a 1:05 fast climb, jog, then a fast 18 sec. down hill stride, jog 30 sec and do it again. Great workout

Noon: 6 miles 

PM: 6 miles + standard core routine

Beautiful day outside today. calm and not too cold

AM: 8 miles 

PM: 5 miles with 5x20sec strides 

Had to work this morning so I went with the standard run commute but on a Saturday. How exciting.

AM: 16 miles progression

PM: 1 hr. Pool run 

Muddy out in some spots but the rain held off for the most part which was nice. Last 5: 5:48,5:38,5:35,5:33,5:30. It actually felt pretty easy to go that pace even with the muddy path. I am feeling really strong so far this cycle.

AM: 8 miles

PM: 5 miles with 5x20sec strides + standard core routine

AM: 3 WU 3200,4x800 1.9 CD   10:28,2:27,2:27,2:25,2:26

PM: 5 miles + ever evolving kettlebell routine. Very col/windy

windy. Got some decent work in but nothing too intense or hard. A bit tired going in. Winter is back 

AM: 7 miles

PM: 5 miles + 5x10sec hill strides + standard core routine

One less mile today as I am backing down and resting up a bit for a few days before Saturday's "race." It will be 20 degrees Saturday morning on a hilly 10K course but I feel like it will be an important part of learning to race before the real races in March and April. I also need a bit of a down week to absorb and last month of training, which has gone very well.