Pool Running is Fun

It was cold: 28 degrees. It was windy, and it was snowing/icing. But we finally got a race in. They were going to cancel it but I'm glad they did not. This race was meant to be a rust buster to see where I am at. Seeing as how the conditions weren't exactly good for really PRing, and seeing as how I've been training for a marathon and not a 10K, I'd say it was a pretty good day.

Started on pace, went through the mile in 5:15, ran on feel from there. I had my 3 mile split at 15:58, ignored them after that. The turn-a-rounds were icy and thus not conducive to quick turning. I worked on catching Sean and luckily he was the rabbit I needed to chase down. Finally caught him after 4 miles and passed him but he really was only a few seconds back.

All in all a good effort. My training has been very marathon specific, and I've not concentrated on any type of pure VO2 work. In addition, I felt incredibly strong. I can literally feel the strength of many miles and marathon paced runs in my body and I know I'm going to do well in my half and the full marathon in April, and I'm guessing it won't be 28 degrees and snowing then! 

Results

PM: off...There's a sheet of ice on everything andit's dangerous to even walk around on the sidewalks. Pool is closed as well. It's frickin March, in DC, when is this warm weather supposed to comeback?

AM: impossible to run. I attempted it but there was so much ice covering all of the sidewalks and trails, I had to walk and I turned back. I almost fell.

noon: 5 easy on he treadmill. It's warm, near 45 degrees, but the trails need time to melt. 

PM: 8miles + alternate core routine, foam rolling. Nice evening, all the way up to 40. most of the trails were clear of the ice.

AM: 2 WU. 2x800 1x1600 2x800 2 CD.  (2:40, 2:35, 5:04, 2:26, 2:20)

short and sweet workout. started slow--we are tired from the race, but it got quick on the last half.

PM: 5 slow + standard core routine. Raining ice pellets. Slick ice on the trail. Ran in the road toward Haines Point. Felt cold.

AM: 9 miles + alternate core routine, foam rolling.

very warm, 40 degrees felt great. Many stretches of trail that have been covered for weeks with ice are back. Unfortunately it's supposed to snow and ice 4-8 inches tomorrow, then get down to single digit lows Thursday night.

PM: 5 miles. warm, 48, felt great.

AM: 10 miles in the beginning stages of a snow storm. Going to get very cold.

PM: 5 miles + standard core routine. frozen tundra of Arlington. The trail was plowed but had to run down the middle of Washington Blvd to get there.

AM: alarm went off but I fell back to sleep. It didn't help that it was 5:30 am and 8 degrees. Our workoutwas cancelled of course. I had a rough one at work and had to stay late. Got home and ran then

PM: solo workout. 16 min WU 2x10 min then 1x5 min @ half-10K pace with 3 min easy in between segments. 10 CD.

At least I got some quality in. This week's mileage sucks because the weather has not been cooperating at all.

AM: 12 easy + 4x80m fast strides and drills. the snow is no match for a March sun. The weather is looking great next week.

PM: rest

AM: 2 WU 4 MP, 1 E, 3 MP, 1 E, 2 MP, 1 E, 1 MP, 2 E

6:00, 5:30, 5:34, 5:40 

5:36, 5:36, 5:40

5:41, 5:39

5:38

I feel like I went a little too hard on the MP segments. I had to stop after the 2 mile MP segment to drop a deuce. Whatever it was that was brewing inside of me, it was like the exorcist when I finally hit toilet. Good God. The problem was I forgot about the time change, so I couldn't do the runners cleanse before the run.Also my GPS is screwy. no way I went 6:00 then 5:30 on that fiirst part.

PM: 45 minute pool run

AM: 9 easy + standard core routine. not all of the ice patches were melted...fell pretty hard on my hand/arm but otherwise I'm fine.

PM: 5 easy. 63 degrees. lots of dodging cyclists and fair weather joggers

AM: 2.5 WU 3 x (1200, 800, 400) 2 CD   (11 total)

Great workout , I cannot remember all of the splits. recovery jogs were 1/2 the distance of the interval.

PM: 5 miles slow/recovery + alternate core routine and foam rolling.

AM: 8 miles + standard core routine, foam rolling

PM: 5 slow/recovery.

first run in only shorts and tech tee for many months

AM: 9 easy + standard core routine, foam rolling

PM: 5 easy + drills and 4x80m strides

AM: 2.25 WU 8K tempo run (5:51, 5:29, 5:20, 5:21, 5:17) 2.25 CD

I started the tempo and just couldn't move...my legs wouldn't go and I was worried but then they warmed up and I went pretty quickly with very little effort in the final three. I think this big mileage week is making my legs tired so It takes awhile to get into a fast groove but since I feel alright I know I'm not doing too much.

PM: 5 slow/easy + alternate core routine

AM: 12 easy in the rain

PM: rest. no need to do this run. I am tired and I feel like second Saturday runs of 4 miles slow is just junk mileage.

AM: 21 mile progression run. This run was kind of strange since we had to dodge some flooded spots in the middle sections and because I had some strange blood sugar issues.  I started fine then at three shot bloks at 1hr. 20 minutes into the run. I did not eat breakfast this morning. Then I literally felt like I hit the wall a few miles into the last section but then all of a sudden I had energy again out of nowhere...the shot bloks must have kicked in and fueled me to the end. Lesson is that I need to eat a good breakfast two hours or so before race time, and carefully ingest simple carbs and more water during the race.

8:26, 7:48, 7:34, 7:32, 7:22, 7:28, 7:19

6:46, 6:50, 6:34, 6:35, 6:35, 6:48, 6:26

5:59, *7:22, 5:30, 5:30, *5:41, 5:34, 5:38

You can see that I went really fast on the last section. The 7:22 is wrong because the GPS was in the tunnel the whole time.I was going 5:40s pace or so then. the 5:30s were too fast but I decided to keep going...the 5:41 is when the monkey jumped on my back but I finished strong in 5:34-38. I did this after a 100 mile week. Obviously the intense training is really working. However, I really put the petal to the metal and I'm hurting now...a touch of the intense pain and hurt I'll experience in the latter stages of the marathon: the worst pain I've ever endured in my life.

PM: 40 min. Pool run

AM: 8 easy + standard core routine; foam rolling

PM: 5 easy. warm

AM: 9 easy + standard core routine

PM: 5 slow+ foam rolling

legs are reallytired this afternoon. the 11 hour work day yesterday probably didn't help recovery. Going to be cold again tomorrow.

AM: 2.5 WU 20x400m @ 10K pace with 100m continuous recoveries. 2 CD (about 10 total)

Shortened he workout by 5 reps due to the race this weekend. I've been pretty tired but this workout went well with most reps at 76-78 seconds. getting excited for this weekend.

PM: off. mini taper time!

AM: 7 easy + standard core routine, foam rolling

PM: 5 easy + 5x10 sec hill sprints + barefoot run

PM: 4 easy + 5x80m fast strides and drills

3 easy + drills and strides. 

I went to Virginia Beach this weekend for the Shamrock Half marathon with the goal of running sub 1:11 in order to qualify for complimentary entry into Rock and Roll half marathons and to see if I am in sub 2:30 marathon shape. To put it mildly, the months of consistent aerobic oriented strength work really showed through for me today. What's even more amazing was how fast I ended up running for the last 5K-15:56...not even kidding. I had a 5 minute half marathon PR!

The Kenyans lined up ahead of us at the beginning.  I found it rather amazing at how incredibly tiny/small they were and how skinny their legs were...it's like they were built to run. I was intimidated by their presence. Obviously incredibly efficient for running economy.  Us non professional, bigger boned guys started well behind them (good choice).

The first few miles were done in a reasonable pace by feel which turning out to be 5:30 pace. My first splitI took was 16:29 at 3 miles. I was still running with a lady elite and a large pack at this point. I settled into a pack of 5 or 6 guys after that and they helped to block the wind. By the 10K point (33:58) it was just me, my teammate Doug, some Saucony Hurricane dude, and a guy who had a spot of grayhair and was breathing really hard. We quickly got to work and began running low 5:teens, a 5:17, two 5:15s, then we really began to push. I think I ran through 10 miles in 53:45ish or something. Doug and I worked together the whole way and really pushed it, like all out surging and hammering.  Miles 11, 12, 13 were really quick, sub 16 pace. Once we turned to the finish, I gave it everything I had, really dipping into the well...but I was no match for the speed Doug posessed...( a 1:50/4:07 800m/mile guy in college). I crushed it and ran 1:09:45 to Doug's 10:09:37. Without Doug to work with, neither of us would have run that fast alone.  That's the beauty of having teammates and training partners to work with!

I'm still in a bit of amazement at how fast we crushed the second half. Going out in mid to high 5:20s, crushing everyone in the pack we were with, and catching straglers who went out too fast was a good choice. I have no doubt that I can break 2:30 for my marathon in April after that result. Also, according to McMillan, that time is equivalent to 15:04 5K and a 31:17 10K which is to say I think I have some more PRs in  future in 2015 when I switch focus to shorter distances!

Below I have listed the splits. I recorded my first split at 16:29 for 3 miles then recorded splits from there on out. I averaged about 5:16 or so for the last 10K and ran the last 5K in 15:56!!!! (assuming the mile markers are correct of course. Either way Doug and I crushed it and showed our potential for future races. Go CAR!

5:30, 5:30, 5:29, 5:26, 5:23, 5:28, 5:17, 5:16, 5:15, 5:10, 5:09, 5:07, 5:40(1.1 miles)

Results  Looks like there were some fast boys from Ohio whose names I remember from back in the day

Doug and I getting down to business

AM: 8 easy

PM: 5 easy at lunch + foam rolling

Right when I crossed the finish line yesterday, there were three people ready to put me in a wheel chair or hold me up. I did not know why but I must have looked really messed up after digging so deep in the latter stages of that race, the hardest I've ever ran in my life. I felt alright this morning but my muscles are sore and the micro tears are there. Most likely I'm going to feel really crappy tomorrow when the DOMS sets in, but plenty of foam rolling yesterday and today will help.

AM: 9 easy + standard core routine

PM: 5 slow + foam rolling

legs are tired/achy but not overly destroyed

AM: 9 easy + alternate core routine; foam rolling

PM 5 easy + light drills and a few strides

AM: 10 easy + standard core routine

PM: 5 easy. warm this evening.

AM: 2.5 WU 3200m cruise interval, 800 jog, then 1600m. 3 CD.  Ran 10:29, 5:02.

Short workout. Tired from the mileage and still recovering from the beating my body took.

PM: rest.  I'm pretty damn tired from another long day at work and I won't accomplish anything by beating up my legs further. I really took a beating at that race last weekend.

AM: 12 easy. cold, 29 degrees

AM: 2E, 4MP, 1E, 3MP, 1E, 2MP, 1E, 1MP, 2E

8:35, 8:10, (5:45, 5:55, 5:16, 5:40),

7:xx, (5:40, 5:37, 5:41),

7:36, (5:34, 5:28),

7:36, (5:26)

GPS a little funky, I believe it's time for a new one that's actually accurate...I wasn't running 5:55 then a 5:16 out of nowhere...strange. Anyway I had about 4 hours of sleep since I was up late dancing and drinking beer. I'm going to take a nap now.

PM: 45 min. pool run

AM: 7 easy

PM: 7 easy + standard core routine

AM: 2 WU 5x1200m wtih 500m recovery jogs (3:51, 3:48, 3:45, 3:44, 3:41) 2 CD

I was going to do 6 because I felt good but coach made to call to go with 5 and I think it was a good call.

PM: 5 easy + alternate core routine