Pool Running is Fun

AM: 5 miles

PM: 5 miles with 5x20sec strides + light core 

recovery day. It was 40 this morning and the high today is 53. Guess what the temp will be for the race the day after tomorrow?  16 degrees. I shit you not. Even colder than New Year's. This wishy washy weather grinds my gears. I should know better than to try to race in February. That's almots like racing a 5K in August and complaining because it's a humid 90 degrees. It will be a good workout at least. Just another step toward my real goals in March and April.

Noon: 5 miles. very windy and chilly

Not an easy course due to the constant rolling hills and it was cold: about 17 degrees at race start. Luckily it was not that windy. took it easy first two miles and began to accelerate after that. I wanted to break 33:00 knowing that times from this race have historically been slow even from very fast area runners like Graham and Jerry. I felt very strong and tied Graham's time from last year which bodes well for me in March and April. This race was a great opportunity for specific training for the half marathon and 10 miles races this spring.

PM: 1 hr. Pool run 

AM: 12 miles + standard core routine

PM: off

12 miles easy to allow some running but to also recover for a quality Tuesday workout 

AM: 8 miles. windy/icy

PM: 5 miles with 5x20sec strides + standard core routine, foam rolling

AM: 3 WU 2000,1600,1200,800,400 2.25 CD

PM: 5 miles + kettlebell routine

Got some good work in. I'm getting in better shape. 6:23,5:00,3:41,2:25,66. Decided after that 400 that I'd rather do a 10 mile MP tempo than 12 x 400 at 3k to mile pace. Getting too old for that super fast shit.

AM: off. Early flight

PM: 8 miles + standard core routine in the hot Florida sun. Was fine until end when i felt a little odd as body was not ready for the heat.  80 degrees

AM: 11 miles then we went kayaking for an hour

PM: 5 miles after the sun set

The trick in Florida is to run before the sun comes out or when it sets. It's quite comfortable though a little humid. Best part is you can go shirtless the whole time and your face is not numb from a cold February wind. Nor is your nose sore from constant snot flow. Nice change of pace. Getting up early to get a workout in tomorrow.

AM: 2 WU 3x2mile 3.3 CD  10:37,10:34,10:35. 3 min rests between reps

PM: 4 miles at a local park. 

Pretty windy by the beach but it was good because it helped keep me cool as it was humid. Glad I got out before the sun came up. Tougher workout in the wind but feeling good

AM: 12 miles along the Hollywood FL boardwalk.  Going to miss the nice, laid back atmosphere of this beach town. I sure as hell wouldn't want to live here year round though. Way too tropical and humid. I'm a northerner at heart and enjoy having seasons.

PM: 35 min pool run outside 

AM: 8 miles easy, 8 miles MP

PM: nothing but a thorough leg foam roll with The Stick that took a good 10 minutes.

Nice longer effort today. Pretty warm for this area at 50-55 degrees with rain, puddles everywhere. Shoes were mostly dry but my left foot was not. These longer efforts will make me strong. averaged 5:41 or so the last 8: 5:53,5:48,5:45,5:44,5:43,5:39,5:35,5:28

AM: 6 miles slow

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

Recovery day today. Did not break 8:00 this morning. felt recovered this afternoon though.

AM: 3 WU 800,1600,1600,800 2.6 CD        2:27,5:01,4:57,2:24

PM: 5 miles + kettlebell routine

Coming off of a longer effort long run Sunday, I decided to keep the volume lighter today. For half marathon training, the interval day is not the most important part of training. The tempo and long run workout are of bigger importance. That being said, I am getting in better shape as it was not that hard to run as fast as I did which is a good sign. George said to negative split each rep and surprisingly I was able to do just that for a change. It's easier to mentally calibrate your pace when you are in good shape and I can tell good things will be happening this spring.

AM: 8 miles

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

Seriously, WTF is up with the weather. It goes from spring to summer to spring to winter in a matter of 4 days. I wish it would just average out already.

AM: 8 miles

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

almost went shirtless this afternoon. Very warm at 70 degrees. It's going to Snow Saturday though.

AM: 3.3 WU 3200,1600 2.3 CD

PM: 5 miles 

just a little bit of work before a big long run workout on Sunday. Felt easier going faster. Nice and controlled. 10:29,5:08

12 semi muddy miles on the trail around Burke lake. I've never been there before. It's a pretty good place to run for an easy day. Rolling hills. 

AM: 3 WU 3x3 mile with a mile easy in between. 1 CD

PM: 1 hr. Pool run + lots of foam rolling

George came up with this workout (surprising I know) for me. The idea initially was to do 3x3 mile with an easy mile in between reps on the tow-path in 5:30, which is between tempo and marathon pace. Since the towpath was too wet I did them around Haine's which made them a little faster. Felt good through the second rep. The third rep started to hurt at 1.5 miles but it wasn't too bad. Pretty good workout. 16:24, 16:22, 16:16

AM: 5.5 miles slow recovery + standard core routine

PM: 5 miles. feeling better

AM: 3 WU 2000,4x800 2.5 CD

PM: 5 miles + kettlebell routine

I was a bit worried going in just a day after I did a big long run but the recovery day yesterday did the trick and felt great today. Ran quickly with not much effort. I could have done another rep but it’s best not to over do it while everything is looking great. I need to stay healthy and I will race well this spring. 6:19,2:25,2:25,2:24,2:24. Hopefully I can get a long tempo in Friday

AM: 8 miles sweaty and shirtless. In February.

PM: 6 miles with a mile barefoot + standard core routine

Very warm and messed up weather today. It was 80 degrees with high humidity. I checked the Hollywood FL weather today since we were there two weeks back. It was 80 degrees as well. We literally have FL weather. A record high for the day.

AM: 5 miles

PM: 7 miles with 4x20sec strides + standard core routine

Cooler with rain tonight

AM: 3.3 WU 8K Tempo 2.3 CD

PM: 4.6 miles

8K tempo in 26:36 in a cold rain/mist. I couldn't get warm and my legs felt like crap for the first mile, which was pretty slow. Once we were able to warm up a bit we actually got to around tempo pace. I was tired by the last two laps. 1600m splits: 5:34,5:20,5:18,5:13,5:11. I guess that makes sense that I probably got 20 minutes at my threshold pace during this run.

AM: 12 miles easy with Jenn 

AM: 16 miles with 6 miles at marathon pace effort.

PM: foam rolling + 1 hr. Pool run 

It was raining which put me in a bad mood. Not so much the rain but the fact that my shoes were soaked and heavy by half way through. I turned the watch to the time face for the pick-up portion and went by feel at marathon pace for the last 6 miles. Happy to see I was able to run pretty well even with heavy shoes. I'm in good shape

AM: 8 miles

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

AM: 3 WU 1600,2x1200,2x800 2.2 CD

PM: 5 miles + kettlebell routine

Got it done. I'm getting tired from the accumulated fatigue and stress at work. Going to finally rest up a bit during the end of the week as I'm in need of a down week and I have a race Sunday. 5:08,3:40,3:39,2:24,2:22

AM: 5 miles

woke up this morning feeling tired. I've been working later and not taking lunch breaks (I still eat) to get my work done since I have so much to do at work. It's starting to affect me because I'm pretty tired. I considered not running at all today. I need to take it easy and allow my body to recover.

Decided not to run this afternoon as I was swamped at work. Calf also has a slight twinge i need to be cautious about. For all my efforts at preventing injury, a little too much stress and not enough recovery can get you every time. Just gotta be careful