Pool Running is Fun

AM: 2.5 WU 1600, 6x800m  5:01, 2:25, 2:26, 2:27, 2:24, 2:27, 2:25 2 CD

PM: 4 easy + lifting routine, stretch, foam rolling

I had some difficulties pacing the 800s. George wanted negative splits so I slowed down the first lap and sped up the second but I noticed my overall rep time slowed when doing this. The fastest reps were the ones I evenly or positively split but I felt much better on the negative split reps.  I wish Greg was around, he can pace these better than I can. Still a great workout but the splits don't look pretty.

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

PM: 5 easy

Today was one of those very windy backwards days. It started at 50 degrees with a 38 wind chill for the morning run to work and it was 40 degrees with a 24 wind chill in the evening. About blew over on Key bridge. too tired to do any strides. Work was crazy today and winter is back with cold temps again

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

PM: off

felt better this morning after 9.5 hours of dead sleep. Feeling run down this evening. Super busy at work. I need a rest so I took the evening off.

AM: 2.5 WU 6400m tempo 2 CD. (5:28, 5:26, 5:17, 5:26)

PM: off, rest.

Felt terrible this morning. My body feels week and tired and I've got a sore throat. Pretty shitty tempo attemp so I capped it at about 4 miles. skipped the extra run to go to bed early.

AM: 12 easy

felt much better today. Only got one run in though

16 progression run. Ran by myself but my splits were great and I felt better. Ran 5:21 average for the last 4 miles.

AM: 8 easy

PM: 5 easy with 5x150m strides and drills + standard core routine, stretch, foam rolling.

well I have a cold. All the zinc tabs and sleep couldn't stop the enevitable but it's only a slight bug, I still feel good, just full of snot.

AM: 2.5 WU 800,800,1600,800,800 2.5 CD   (2:30, 2:24, 4:53, 2:23, 2:23)

PM: 4 easy + lifting routine, stretch, foam rolling.

short and sweet workout. great weather today. Looking good for the races the next two weeks. This evening the hobby joggers and fair weather cyclists were out in force. You've got to dodge the ones who have no trail etiqutte whatsoever.

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

PM: 5.5 with .5 straights and curves

pleasant this morning, very warm this evening. Remember that time where it went from winter to summer in one day on March?  Itchy-ass legs: tights and cold temps to shorts and sweating (and dodging hobby joggers and cyclists). Great weather though

AM: 7 easy + alt. core routine, stretch, foam rolling

PM: 5 with one mile pick-up at race pace

warm, even humid. Had to take my shirt off this evening. That's right folks. Monday was full winter tights, hat and gloves etc. Thursday evening it's a shirtless summer time run

5 easy after the long car ride to Ohio

A few months ago my aunt Deb planned a weekend where the who family could come back and celebrate my Grandma's 80th birthday. Everyone lives so spread around the country that it's very hard to get everyone home for a holiday like Christmas. It just so happened that the weeked she chose was the same date as the Beer Bottle Open 4 mile in Columbus Grove, the best race in Putnam County. 

The Beer Bottle Open was the brainchild of Jerry Bunn and a couple of his buddies back in the late 70s. They were a product of the first running boom and wanted to have a race in Columbus Grove and of course, talking over some beers decided to name it the Beer Bottle Open. The race has been going on since 1979 I believe and is part of the Ohio Grand Prix, a collection of races known for their good courses, locations, and event history.  I found out about the race back in 2003 when as a high school junior, I began heading up to CG to run with the CC cross country boys over the summer.  I was always amazed at the top ten guys at the BBO and how fast they could run. Most years it is won in low to mid 20s but every now in then you'd have a couple guys going under 20. Back in it's hey dey a few guys went 19:30s. Indeed the course record is 19:07 by Chris Prior, a form Olympic Trials qualifier. I've always wanted to come back home and have a go at the race and this weekend and the Patbird's birthday worked out well.

I realized when I got to CG high school that the weather was good and the wind, which is usually an obnoxious NW Ohio gale, was only a minor nuisance. I also realized when my Dad's sister's and cousins showed up that I'd have a lot of people going crazy cheering for me in the race. The first mile was right on, 5:00. I had a guy to run with half way through that mile since he was doing 800 on 800 off workout. I wish he would have changed his workout to "pace Deters through two miles." Once I got into the second mile and the cone turnaround, I was 10:11 through two miles and I fell off the pace. I tried to concentrate on putting in surges but being out there by yourself with no one else to compete against, it was tough to stay on top of the pace. I realized aafter I did another 5:11 that I would not be near my goal but did a good job of picking it up a bit for a last mile in 5:06. I didn't go balls-to-the-wall but just got in a solid effort because I have a big race at Shamrock next week!

It was a fun race and I wish I could come back and run it more often. Seeing old friends like Eckman, an old CC/track teammate, and running with my cousins was fun.  It was also quite hilarious having my family out there going nuts after winning the race. I proceeded to have a bowl of hobo stew washed down with a Busch Light (of course).

Results

Me and Jerry

The cousins and uncle Dave, who ran

Redbird, Patbird, and all of the cousins.

PM: 15 easy long run + standard core routine

around Ottawa Glandorf in the rain. Relaxing.

AM: 8 easy

PM: 4 easy with 4x10sec hill sprints

In bed with fever, and chills. too sick to run

PM: My fever is gone so I went on a 3 mile jog and stretched to keep my legs lose.  Not sure if I'll be racing this weekend.

feeling a little bit better today but after my run I was feeling a little too tired

PM: 6 easy + standard core routine.

sick still,not feeling very good. I just need to rest

AM: 10 easy + standard core routine.

feeling significantly better after a 10 hr night of sleep.  I'm not racing tomorrow, still not healthy enough to race.

AM: 12.5 with .5 straights and curves

feeling better still today butwhen I did the stride outs on the straights and curves I felt predictably sluggish, but that will come back when 100% of my strength returns. I'm not so sad I missed Shamrock.  My teammates ran it today and it was 40 degrees, stedy rain with 20-30 mph. times were pretty slow there and I wouldn't have been a happy camper if I did race anyway.  Looking to run the Delaware half in May now, I have that to look forward to. 

AM: 7 easy + alt. core routine, stretch, foam rolling.

PM: 5 easy + 6x10sec hill sprints

actually feel good this morning. sluggish doing the short hill sprints

AM: 2.5 WU 1200, 800, 400, 1200 4 CD

PM: rest

The workout was suposed to be 2-3 x (1200,800,400). I felt funny but still ran on pace for the first set. The beginning of the next 1200 it was like I was hit by an anvil. My legs tightened up and I could no longer run fast. George said before the workout that the effects of my sickness would probably rear its ugly head in the middle of the workout, and sure enough it did.  Whatever I had last week it knocked my body on its ass. I need to keep recovering and taking care of myself so I can return to form.

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

PM: 5.5 with .5 S and C

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

PM: 6 easy with 4x200m included

Warm. Spring has sprung. Blossoms, flowers, and dodging joggers and cyclists

AM: 2.5 WU 6.4 K tempo. 2.5 CD  (1600m splits: 5:28, 5:18, 5:15, 5:10)

PM: 4 easy + alt core routine, stretch, foam rolling.

felt much better this morning.  Warm and humid. Went shirtless. Evening run was nice but for dodging tourists by the cherry blossoms

AM: 12 easy this morning. Very nice today with cherry blossoms at peak bloom

AM: 12 mile progression run: 8:20, 7:50, 7:17, 7:17, 6:53, 6:42, 6:13, 6:23, 5:33, 5:17, 5:17, 5:15

George had us keep the run rather short today. I'm thinking he wants us to lighten the load a bit this week because of 1. I was really sick last week and the rest of my training buddies ran a half marathon, and 2. he wants us to run well at Cherry Blossom this Sunday. I was fine with just 12 because I was able to run faster at the end and I'm not running a marathon anytime soon.

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

PM: 5 easy + 6x10sec hill sprints

rainy but still spring like in the morning. Extremely windy in the evening. running sideways over key bridge.

AM: 2.5 WU 1600,1600,800,800,800 2.3 CD  5:00, 4:59, 2:27, 2:26, 2:22

PM: 4 easy + lifting routine, stretch, foam rolling

My strength is back and I feel good. I went out too fast and slowed it down mid interval in the first 1600. I got a little too excited but George kept me in check. Afterall, he's right when he says there's not much difference between 4:55 and 5:00 for these workout reps. No need to squeeze that extra out just to hit a time when it doesn't make sense.  It also does not feel like I've lost much from my down week. It wasn't ideal getting sick that week but it's good to feel healthy and strong again. It's really easy to take that health and strength for granted. 

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

PM: 5 easy. 

amazing weather today. It's on the chilly side, 40s with a high today of 60 but I like that. It's nice to have an actual spring of middle temps around here instead of 30s then 80s in a week.

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

PM: 4 easy

pristine and warm day. Meb was in Arlington today, literally two blocks from where I live so I went to see him speak.  There are not too many genuine heroes anymore in sports. Someone who truly is an inspiration and leads by example. Meb is an amazing guy. He grew up literally dirt poor and his family fled Eritrea to Italy then the U.S. I didn't get a chance to ask him about this clip but here he is after the Olympic Trials marathon last month at the press conference when the other Olympic qualifiers spoke about him : https://www.youtube.com/watch?v=6qRiCzK7vvI