Pool Running is Fun

AM: 8 easy + alternate core routine, stretch, foam rolling

PM: 5 easy

tired legs today

AM: 8 easy + lifting routine and lunges, stretch

PM: 5 with 5x25 second strides included

AM: 5 easy + stretch, foam rolling

PM: 5 with 6x25sec strides

Noon: 5 easy

This is my third week of racing a 5K. The first two weeks were indoor meets and coming off of a PR at Mason last week, I was expecting to run 15:20 today. This was because the road course was flat and there was only one turn-a-round cone.  I cam close and PRed again, which is great. However, I was only 4th and kind of banked on winning the race again like I did last year and picking up $100. Instead, I finished outside the money and walked away with no paycheck.

First mile there was a large pack and Jerry took us out in 4:59. I bided my time a little longer until after the turn-a-round at which point I gunned it like I did last year and figured the leader would fall back. That happed for like 10 seconds and he was right back gunning it on me and ever so slightly making a gap. After two miles a skinny-ass dude with a funny stride passed me, then I passed him back then by mile 3 he was right ahead of me. At mile three some dude snuck up on me and out kicked me for the third spot. I ran 15:29 to win last year, ran 15:24 to finish 4th here this year. 

It was overall a good day as I did a superb job of pacing. I ran every mile under 5 flat, something I've never done before. My splits were more or less 4:59,4:58,4:55 or there-a-bouts. This is better but it's time to get back to work for the next three weeks with some solid training. By the time spring rolls around, I will be ready to fly.

Results

PM: 1 hr. pool run

AM: 8 pretty easy. legs are tired

PM: 5 miles + standard core routine, foam rolling

Warm this evening. I like it,

AM: 2.8 WU 5x1200m reps with about 2:45-3:00 min recoveries. 2.5 CD

PM: 5 miles + stretch, foam rolling

3:55,3:42,3:40,3:38,3:34. First one sucked since I was still tired from Sunday's race but still got some good work in. Now I'm tired. Evening was quite warm with just shorts and tech tee.

AM: 8 miles + lifting/core routine, stretch, foam rolling

PM: 5 miles

58 degrees at 6 am this morning. On February 8th. Very southern Florida-like. Apparently it's supposed to snow tomorrow night but be over 70 on Sunday. No joke.

AM: 8 miles + standard core routine, stretch, foam rolling

PM: 5 with 6x25sec strides, mostly on hills.

windy and spitting snow this morning. A lot fewer people on the trails (thankfully).

AM: 3 WU 6.4K Tempo then 800 meters fast. 2.7 CD

PM:

Cold. About 22 with a wind chill in the teens. Took a bit to get warmed up on the tempo. 1600m splits: 5:29,5:21,5:15,5:10 then I did an 800 in 2:19 which felt quite easy. George stopped me there instead of doing 400s.

Noon: 10 easy with Andrew.

AM: 16 miles progression

PM: 1 hr. Pool running

Last seven at marathon effort keeping Greg company on the ladder half of his loop. Great aerobic support workout for me. Last seven 5:43,5:52*,5:28,5:27,5:24,5:23,5:23. *tunnel mile, GPS of 

AM: 7 miles slow + stretch, foam rolling

PM: 5 miles slow

very windy this morning with gusts up to 50 MPH. Ran slow because my legs are tired.

AM: 3 WU 2x(1600,800),400,400 2.5 CD

PM: 4 recovery + standard core routine, stretch, foam rolling

legs still tired from Sunday but got some good work in. 5:05,2:26,4:52,2:22,65,64

AM: 8 miles + light core, stretch, foam rolling

PM: 5 miles

Underdressed and extremely windy in the evening. Always check the weather before you head out the door. Had to go to the bathroom the whole time too. It sucked.

noon: 4.2 miles aroung TR island at lunch, plus stretching

PM: 2.8 WU 6.4K tempo + 800R 3 CD

Cold and windy. Slower as a result. Nothing crazy, just getting the work in. 1600 splits: 5:29,5:22,5:21,5:18. 2:19 for the 800

AM: 8 easy + alt. core routine, stretch, foam rolling

PM: 5 easy home

ironically much calmer and less windy this morning. It's going to warm up too. tired

AM: 14 miles with a light progression at the end. 5:50s-5:30 the last four. legs are tired from dense training right now. The temp went from 38 to 50 in an hour and a half. warm now

AM: 8 miles very hilly, easy

taking a rest day today

AM: 10 easy around Carderock/Great Falls. 

PM: 4 easy + standard core routine

Wonderful weather in the high 60s, sunny, no wind

AM: 3 WU 1600,5x800,400 2.6 CD

PM: 4 recovery + standard core routine, stretch, foam rolling

Decent weather. Legs are a bit tired. Rests were more in line with what they should be at about 90% of the interval time. 5:04, 2:27,2:24,2:23,2:21,2:21,66

AM: 8 miles + lifting/core routine, stretch, foam rolling

PM: 5 miles

Warm. I don't think it's going to snow anymore this winter. That means there was only ONE run over snow-pack in the bitter cold. Just ONE. Other years involved multiple cancelled workouts, treadmill runs, and bitterly cold workouts. Not so this winter.

AM: 8 miles + standard core routine, stretch, foam rolling

PM: 5 with 6x25sec hilly strides included

daffodils are blooming along the potomac...not kidding. in the 70s today, just a tech tee and shorts. 

AM: 2.7 WU 7.2K tempo. 2.6 CD

PM: rest. Too mentally drained from work andmy legs hurt

1600m splits: 5:27,5:20,5:17,5:17,xx. George had us stop after two laps of the final mile. We were planning on going 8K. Not sure why he stopped us. He said we looked strained.

AM: 11 miles, gorgeous weather again, went shirtless. humid

PM: 1 hr. 12 min pool run

AM: 15 miles. 14 progression then a cool down mile.

PM: off. I had to work from home and ran out of time

AM: 8 miles

PM: 5 w/6x25sec strides, stretch, foam rolling

AM: 2.7 WU 4x1200m,800m 2.3 CD

PM: 4 miles in the rain + standard core routine, stretch, foam rolling