Pool Running is Fun

PM: 6 with 5x30sec strides included, light core

hot and humid in the upper70s. Ironic, given the race day forecast. 

noon: 4 easy, stretching

Well tomorrow is going to blow: literally. High 30-50 mph winds have caused the race organizers to take down mile markers, tents, and to cancel the elite womends advanced start. Which means times will be slow, and the elite Kenyan women will now be running with me and my pack. New goal: don't get beat by elite Kenyan women. That's not going to be easy, at all. Man this spring has sucked so far. My two big races were Shamrock (I had the flu and DNSed) and Cherry Blossom (abysmal conditions).  There were so many calm and seasonable days this past week while I sat in the office. the day we get to have some fun and race it will be 34 degrees with a 18 degree windchill...in April...in DC.

This year's Cherry Blossom turned into a tough day with very strong winds at some points.  The race decided to remove tents, the elite women's start, mile markers, and the award ceremony due to a high wind advisory. Ironically the weather was great all week while I sat in my office working. But the one day this month that had to be pristine is the one day a polar vortex rushes through the region, dropping temps to the mid 30s with windchills in the teens this morning. I run like shit in the wind. It has something to do with my form. I fly when the wind is behind me, and slow to a crawl when it's in my face, moreso than other runners I find. It has to do with the light and relaxed stride I have I think. I really don't run "with my legs" but rather with my hips and a forward lean. Think ChiRunning. No power running here. I think this puts me at a disadvantage in windy conditions but that's just a theory.

The first mile was a bunch of elite Kenyan women, myself, Greg, and some other local boys. 5:10. We then turned into the wind and things got choppy. 5:22. I knew it would be a long day. Greg slowly pulled away and I couldn't bridge the gap, which only got worse after we rounded Haine's point and straight back into the wind. Luckily we were only into the wind for about half the race. But boy it was bad when we were. I ended up running about 4 miles of the race alone. Luckily by mile 8 two taller and more muscular guys who I believe to be Graham and Carlos came by me and I latched on, after running a 5:44 mile into the wind. I was able to save face and kick it in hard to catch Jerry and finish 29th, worse than I did last year in 26th, with two women beating me, just like last year.

Not a bad run given the conditions.  And of course time is worthless on a day like this. Just look at the overall guys' times. usually 45-46 minutes wins it. This year the winning time was 48:26. so that's about 2-3 minutes off. I would say I would have at least gone sub 52:00 on a calm day but of course there is no way to know for sure. That's running for you and by association life. You put in months of work for the "perfect" day which comes about once or twice a year. Like Outkast says, you can plan a pretty picnic but you can't predict the weather.

The point is to keep trudging forward and be thankful to be healthy enough to be out there enjoying it. My day will come whe the miles are easy and the times are fast. It's only a matter of time. You just have to keep moving forward and keep puting in the work. Never give up. That's how winning is done. Whether you finish first or not is irrelevant. 

PM: 1 hr pool run for recovery

Results

My enhanced RunPix Result

Photo credit to Cheryl Young

Greg Pulling away during mile 4

Feeling strong with the wind at my back

Into the wind at the finish, I made it past Jerry but Buze Diriba from Ethiopia was too much. Yea I know, I was beaten by a woman. But she was tough man. Props to her. Ripped my legs to shreds with that last kick.

AM: 8 easy/recovery.

PM: 5 easy  in the rain + standard core routine, stretch, foam rolling

Legs were pretty beat up this morning from the race. Afterall, it's the first race over 4 miles that I've raced since the Philly Marathon last November. That last sprint to attempt to put down those guys passing me at the finish yesterday did a number on my old man legs.

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

PM: 5 easy

cold this morning, 30 degrees and breezy. still sore

AM: 9 easy + stretch, foam rolling

PM: 5.5 with the last .5 straights and curves

cold again this morning. Was running behind and had to skip my core routine

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

PM: 5 easy + 5x100m strides and drills

"Running can provide a period of clarity, a rush of endorphins, and a sense of accomplishment – a much needed validation that I’m doing ok at this whole “life” thing."    from the good blog post: http://www.runnerstribe.com/what-can-we-learn-from-runners-about-getting-better-a-column-by-david-mcneill/ 

AM: 2.7 WU 3200m,1600m, 2.5 CD    10:25, 4:59

PM: ended up drinking beer after a long day at work

short workout this morning to get the legs turning over.  I'm still carrying some leg fatigue from Cherry Blossom. I did put in a lot of miles this week as well. Not as young as I used to be. Only a few years of my physical prime left!

AM: 11 easy

PM: 4 with one mile barefoot

cold today and windy this evening. It was snowing this morning. in April. In VA. tonight the low is 27 with a windchill of 19.  I wish it was March again.We had a couple of actual hot 80 degree days

AM: 14.5 moderate to steady state long run. Pretty cold this morning. This better be the last time I have to wear tights. It is April 10 afterall. felt good.

AM: 8 easy. light rain

PM: 5 easy + standard core routine, stretch, foam rolling

AM:  2.5 WU 2x800, 2x1600, 2x800 1.5 CD   2:30, 2:28, 4:55, 4:55, 2:23, 2:23

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

Good workout this morning. It was oddly warm, like 60 degrees and humid. went shirtless. Don't worry, it is supposed to get down into the 30s for tonight's low.

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

PM: 5.5 with .5 straights and curves strides

nice spring day. a little tired from yesterday

AM: 6 easy + light abs, stretch, foam rolling

PM: 5 easy

racing a 5K tomorrow but I'm using it as a tool to prime my body for a fast 10K next weekend. I'll want to run well but I'm not tapering or anything, just a little less miles today. 

Food for thought about the marathon: http://www.runnersworld.com/running-times-info/the-marathon-a-race-too-far  I feel like I lose a bit of my life expectancy after a very hard marathon and it takes months to recover. Why not have more fun getting faster and aim for only one marathon a year? Makes a lot of sense to me.

I decided to do a 5K as part of the low-key Crystal City 5K Fridays.  I needed a good speed session to get me ready for next week's assault on my 10K PR. I didn't run as fast as I wanted, even for a pseudo-workout, but it was fun. If only I had someone to run with out there.

My garmin wouldn't connect next to the buildings so I did not even use a watch at all and went by feel. I feel like doing that is a mistake for me yet. I realized I need that feedback each mile to adjust my effort accordingly.

First 800m I dropped everyone and was alone. I don't know what I split for the mile and I didn't like that. There were many 90 degree turns and a 180 around a cone. I could tell it was hard to stay on top of the pace out there alone in the wind but that's alright

Even though it was a pretty slow time for me when you look at my other race results, once you put it into the context of a glorified workout then it's fine.

Results

AM: 10 easy

PM: 5 easy

Beautiful spring day. 658 miles on my Glide boosts and they're done.

AM: 12 easy to moderate

PM: 4 with one being barefoot

Gorgeous spring day outside

AM: 8 easy

PM: 5 easy + standard core routine, stretch, foam rolling

warm. about 85. went shirtless in the afternoon

AM: 2.5 WU 400,400,4x800,400,400 2.5 CD  71, 70, 2:28, 2:26, 2:26, 2:25, 66, 65

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

good workout this morning. Made it a little shorter than usual because I have a big 10K this weekend. Had a duck dive bomb me and almost hit me. WTF? All I hear is a quacking noise then I see a female mallard coming at me full speed. She veered off at the last minute.

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

PM: 5 easy

another nice day

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

PM: 5 easy home

AM: 6 easy + full set of drills and 6x100m fast strides

PM: rest

AM: 4 easy in the rain, stretching

PM: rest.

racing tomorrow

AM: 2 WU 5.4 miles of racing the Pike's Peek 10K.

This morning I was all ready to race well and the course and conditions were perfect. I was feeling great. here are my splits through 5.4 miles: 5:07, 5:07, 5:01, 5:08, 5:03.  at 5.4 I had a very severe cramp to the point where I couldn't breathe. I was in 5 place eying 4th at this point but I HAD to stop. the pain of not being able to breathe was really intense. I stopped, tried to relax and began running again but three more stitches started. It was no use. My diaphram was spasming and I was afraid it wouldn't go away as it was pretty painful.

No one knows what causes side stitches for sure. Some believe they are the result of improper breathing, weak core muscles, or a genetic predisposition for the little ligaments in your trunk bewteen your ribs (peritoneum) to spasm.I know what causes them in me. It's always the result of too much greasy and sugaryfoods and or alcohol.  I had too much beer Friday night and I suffered the consequences. My diet has been lax lately and it caught up to me.  Another bummer, another wasted opportunity.  But this time it's not the flu, it's not 30 mph winds. It's my own damn fault.

Things are in the works for me to fix some things in my diet and dedicate myself a little more. What I do in the other 22 hours a day have a definite impact on my running. I'll start with these three things: 1.  Reduce unecessary sweets. No more eating several cookies or candy bars, or cake everyday while training. Only on my one day a week cheat day. 2. Reduce alcohol consumption while in training. no more drinking 7 or 8 beers with tater tots and nachos for dinner for instance. 3. Reduce my addiction to soda and carbonated beverages. Like with sweets, I can have some soda on a cheat day for instance instead of with every meal.

I already eat my vegeatables and fruits and dairy, and grains. I've got that part covered. I think the "excesses" of the above are now affecting me more since I'm 30 years old and not 19. I could get away with it when I was 19.

PM: 5 easy.  spectacularly beautiful day outside.

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

PM: 5 easy

the spots on my abs/ribs where the stitches were yesterday were still sore when doing my abs today.

AM: 2.5 WU 1600,4x800,2x400 2.3 CD    5:11, 2:27, 2:25, 2:22, 2:19, 66, 68

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

decent workout this morning but the last 800 and second last 400 put the led in my legs and I was too tired to run 65 on the last 400 which also made me legs quite tired during my evening run. Coach is puting the edge on the knife with these 400s. Also notable that this is the first time I've broken 2:20 for 800 in an interval workout while maintaining a sustainable workout effort. Then again, I haven't put in a quality long run in about a month.

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

PM: 5 easy.

tired from yesterday's workout

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

PM: 5 easy + 6x100m fast strides

cool and rainy

AM:   2x3200m. 10:29 (5:19, 5:09), 10:22 (5:17, 5:05).

PM: 4 easy + standard core routine, stretch

Not too crazy this morning, but enough to challenge the legs a bit. squeezed in a quick 4 at lunch

AM: 12 easy with Bill at Carderock

PM: 1 hr. pool run

Haven't been to the pool in awhile. Looking for an excuse not to go Uber