Pool Running is Fun

5 easy + standard core routine

felt better but proceeded to eat Wendy's and drink many beers. Must get back on my running diet of lots of fruits and vegetables soon.

10 easy + 5 min barefoot run

dehydrated. had to make a pit stop to drop a deuce. My body doesn't like a cold turkey running break and all the beer and garbage.

AM: 10 easy + 6x100m fast strides, light drills, and 5 min barefoot run.

AM: 7 easy

PM: 1 hr. pool run

AM: 7 easy + standard core routine, foam rolling

PM: 5 easy in the rain

AM: 7 easy + alternate core routine, foam rolling

PM: 5 easy + 6x10sec hill sprints

humid, ran shirtless

AM: 7 easy + standard core routine

PM: 5 easy

ran in my new Triumph ISOs. An amazing shoe: great cushion and comfy fit.

12 easy + light drills and a few strides

8 easy + 6x100m fast strides and some drills

12 miles easy to moderate

AM: 9 easy + standard core routine, foam rolling

PM: 5 easy + 6x10sec hill sprints

very humid

AM: 9 easy + alternate core routine

PM: 5 easy

wow is it humid. Dehydrated despite really making a huge effort to get fluids in before running.

AM: 7 easy + standard core routine, foam rolling

PM: 5 easy +6x100m strides + barefoot mile

8 easy

AM: 2 WU 3200m (10:44), 800 jog, 1600m (5:12) 2 CD

First workout back. pretty light. legs felt sluggish but my aerobic fitness is still there. Taking it a bit easy the end of this week. I have a persistent case of plantar fascitis that came about after my break from the marathon. Everytime I take a break I get lay and quit stretching and taking care of myself, then I come back and get a minor injury. Last December it was metatarsalgia on my left foot. this time it's a PF flare up. It's going away but I don't like how painful it is.

12.5 easy to moderate + standard core routine.

PF feels better due to constant icing, massaging, stretching. Hopefully it heals, I attribute the PF to those old Adidas shoes, the marathon, and improper recovery/taking care of myself during the break from running.

AM: 10 easy + 6x100m strides

PM: 4 easy

AM: 9 easy + standard core routine, foam rolling

PM: 5 easy

man is it humid. whenever the dew point gets above 70, you know it's bad. Even worse on the way home.it was raining then sunny. like running in a green house. sick

AM: 2.5 WU 3x (800, 400) + 400. 3 CD         (2:28, 69, 2:24, 70, 2:22, 70, 75)

PM: 1 hr. 10 min pool run

disgusting humidity. I started a little fast and having not run much in this humidity and having not run sub 5 pace in ages, I felt like shit. I had to scrap the 4th set. just downing the water. yuck.

complete rest.  I took today off since the PF in my right foot flared up and I'm trying to nip it in the butt before it becomes an issue that prevents me from running. I began doing some strengthening exercises on the stairs and it already feels 80% better than yesterday.

AM: 9 easy + standard core routine, stretch trainer

PM: 5 easy + mile barefoot run and stretching

PF feels a lot better but I can't figure out why it flared up in the first place except for completely treating my body like shit and not taking care of myself directly after the marathon. no stretching, drinking, and eating like shit for a few days after a severe shock (marathon) made me inflexible and susceptible to injury. Same thing happened when I came back last December. The next time I take a break, I need to keep taking care of myself. I'm not 20 anymore.

AM: 2.5 WU 4 mile tempo 2.5 CD  (5:50, 5:35, 5:33, 5:44)

felt like shit. Slow and heavy legs. Pretty much my marathon pace, yuck

PM: 5 easy. feel a little better

10 easy

13 easy to moderate/ hilly

awesome weather, first run where I felt good again

AM: 9 easy + barefoot run and barefoot strides and drills

PM: 4.5 easy

AM: 2+ WU (400,800,1200,1200,800,400 + 200,200) 3 CD

75, 2:30, 3:42, 3:42, 2:25, 68, 30, 30

PM: 4 slow + alternate core routine, foam rolling, stretching

first workout back where I am feeling a little better. 

AM: 9 easy + alternate core routine, stretch, foam rolling

PM: 5 easy

hot/humid, slow running due to amazing amounts of sweat. drinking water constantly, it's not even June

AM: 9 easy + standard core routine

PM: 5 easy + 6x100m strides, drills + barefoot run

hot/humid

4 easy + a couple strides/drills

racing tomorrow to see where I am at

Ran like shit today. First 5K since November, it was a rust buster to see where I was at after the marathon. Just couldn't get my legs to move at all nor could I summon the ability to dig really deep despite my best tries. It was hilly and very hot but still I figured I could have least ran my tempo pace....or i should say the tempo pace I used to have back in March when I was on fire and tough as nails.  I ran 15:56 for the last 5K in my half marathon but could only manage 16:48 today as a rust buster. Obviously I've been tired from training in this heat, which I've not adjusted to yet. Kind of frustrating today really.

Went out at sub 5:00 minute pace at the first mile but had already fallen off the pack. The pack's pace just felt too hard and fast. I couldn't hang on. When I finished, I barely felt winded, like I could do it again, twice in a row, but I couldn't move my legs any faster. My legs are suffering from marathonitis, a hard condition to break. The only cure is more 5K races/workouts.

lessons:

1. the heat affects me, drink lots of water

2. Friday night dinners of beer and bar food do not make for good running

3. I need more time for longer duration at 5K pace in order to learn how to hurt again. 10 mile to marathon pace is easy compared to an all out 5K effort.

Going forward I need to clean up my diet, spend a little more time working on 5K pace, keep up with my hill sprints/strides. I'm getting my volume in but my workouts have sucked ass the last two weeks.

Results

PM: 5 easy

12 miles easy. Hot and humid per the usual