Pool Running is Fun

8 miles easy.  A little warmer today.  I accidentally broke my new rule of no easy miles under 7:00 by dropping two 6:55s in there.  I think I went a little too fast because I was warmer due to the weather.  Once I get my mileage up I'm sure it won't be too difficult to go and stay slow on my easy days..

8 easy. Push-ups, supermans, ab-machine  I did better today.  I seriously laid down 7:05 miles for four straight miles in the middle of my run and only broke 7:00 once!  Once I add doubles, my short run hopefully will be 8:00 pace.

The weather was awesome today.  I ran laps of this nature park trail in the 71 degree, low humidity, springtime. It's so much better building a base in this weather than it was in December. However, I'm missing out on some great racing weather....by the time I race next the DC heat/humidity will consume me. Oh well. Marathons take away race seasons!

10 easy on the Towpath + barefoot drills and 8 x 30 meter strides. Ab bench, core work, dips, etc.

Had a half day off from work so I took advantage of the beautiful weather and ran on the towpath.  I love my new 890 v. 3s.  New Balance has made a great shoe.  Much better than the 2s. 

6 easy then picked it up to low threshold/steady state pace for five miles. First up tempo run since the marathon.  Ran most of the run on the trails since I do way too much running on the roads as it is.

here's how it went:

7:53, 7:22, 7:00, 7:10, 7:02, 7:02, (6:20, 6:14, 6:06, 6:05, 5:59), 7:53. 

6 at recovery pace.

I went to the doctor today for a physical. I had to go without food in the morning.  My appointment was at 10:30.  I could already tell I was low on blood sugar.  After they took the three vials of blood for the test I was sweating, dizzy, and half sick.  Felt awful.  They had to get me an orange before I passed out.  Ironically, this is how I felt during the Boston Marathon...I hope I'm not hypoglycemic or something.  I do crave sweets a lot...anyway other than that I'm healthy.  BUT I didn't feel good most of the day so I didn't run....It couldn't have been that much blood that they took but it felt like I just donated a quart.

meant to run twice today.  Couldn't get out of bed at 5:30 am.  Ran today at lunch in the pouring rain.  Soaked through to the core.  A little chill in the air with the heavy soaked shoes.  Oh well.

8 easy with my new Kinvaras.  5 x 10 sec. steep hill sprints.  Planks, push-ups, etc.  Doubt I hit my mileage goal this week but with Friday off from work I should be able to put in a longish easy run.

5 easy at lunch plus push-ups and ab machine

2 mile WU

5K tempo run 17:37

2 mile CD 

10 easy

off. I was hungover and lazy today. Well time to get back in the groove next week. I have to be more consistent and eat better.

14 easy-moderate.  Finally did this run "correctly."  In my view that's no faster than 8:00 on the first mile and finish strong with a progression.  Essentially the Kenyan way.  Of course the last mile had Harvard hill by the National Zoo as part of it which inevitably slowed the course.

8:06, 7:32, 7:20, 7:07, 6:53, 6:54, 6:44, 6:40, 6:38, 6:38, 6:35, 6:44, 6:51, 7:16 

8 easy mostly on the trail. Planks, push-ups.  Kept seeing a groundhog in the trail during the nature loop.  I screamed "hey marmot" and he took off each time.  Never heard me come close before though.  It's good to run silent.  More efficient. 

8 easy, no watch.  Push-ups, jack-knives, ab machine. 5 x 10 sec steep hill sprints.  Considered running twice today with an easy 4 after work.  I'm just too tired and recovering a bit from the 14 the other day.

8 easy over hilly ground with planks, push-ups, and supermans in my Kinvaras

5 easy at lunch + jack knives, push-ups, and ab machine

2 mile WU

2 x 3200m. at tempo pace with 800 recovery. I think my splits were 11:20 and 11:06 

1.5 CD 

10 easy through Rock Creek on my day off.  Shirtless.  The weather is slowly creeping towards humidity.

10 easy.

14 easy with Rich.  Started at 8:00 the first mile, stayed in the 7s for the next three then progressed to 6:20s.  Hard to get the legs going first thing in the morning.

8 miles easy.  Humid out.  Time to start drinking more water.  I also have a sore throat and didn't sleep well last night at all.

2 mile WU

mile (5:03), 2 min jog. 2 x (.5 mile, .25 mile, .25 mile)

2 mile CD.

the .5s were in 2:34 and 2:35 on the trail so not exactly accurate. 

traveled back home today for my grandfather's funeral. I didn't get my run in since it was such a long day.

9 miles easy in the a.m. around Ottawa. Quiet outside, much lower humidity than D.C. Had to stop at 7.5 and find a bathroom fast. Luckily Ottawa park had a bathroom.

4 easy at dusk plus 2x200m pickups.

11 easy around Putnam County.  Coo weather, farm fields, cows, quiet.

3 mile WU

3 x mile with 2:30 minute jog recoveries. 5:17, 5:13, 5:22. Not used to fast stuff.  Going to have to get back in the groove.

1 mile CD 

really slacked off today.  I flew back to DC from home and was very tired.  I ate like shit back home. No motivation.  Slightly depressed.

attempted to run 12 but ended it at 6.  I feel like shit. It must be the dehydration and shitty eating habits. 

5 at lunch

1 mile WU with strides and drills

5 x 1000 with 400 jog then 2 x 400 fast. If I recall it was something like 3:19, 3:15, 3:11, 3:09, 3:04 then a 63, 65.  Rained.  Had soggy feet.

2 mile CD.   

7 recovery run.  slow. legs are totally trashed from yesterday's workout.  Not to mention it was 90 degrees.  It feels horrid.  I hope I acclimatize a little better.

5 easy at lunch HOT about 90 degrees and humid.

1 mile WU

5 mile tempo at 5:50 pace

2 mile CD

Luckily it cooled down a bit for the tempo but it was still a tad humid. Of course the shorts were soaked through. 

8 easy.  HOT