Pool Running is Fun

AM: 7 miles

PM: 5 miles + standard core routine

legs feel better today but my calves are still in a bit of pain at the start of the run. I will probably do a very light taper workout tomorrow to keep the legs ticking over and continue to recover for the race Sunday.

AM: 2.7 WU 2x200m, 4x800m 1.2 CD     33,35,2:29,2:27,2:24,2:24

PM: 5 miles + standard core routine. very hot - 90 degrees

wanted to stretch the legs as they are recovering from Pike's Peek but also didn't want to do too much before Broad Street. 

AM: 6 miles

PM: 5 miles with 4x20sec strides + standard core routine

Hot as hell at 90 today. Tested out my new run commuting back pack. Works pretty well and fits snugly even carrying my lunch to work.

AM: 5 with a few 12-13 second hill sprints. Very warm and glad I got my run done early as it's supposed to be 90+ today.

Just a short run tomorrow and the race Sunday then I will take a short break. Going to roll into a block of specific mile training to work on my power and leg speed. During the summer long tempo efforts aren't as necessary as the longest race I'll run is 5K until late September (minus the probable Lawyer's 10K I'll do) and I can use this time to work on my weaknesses and provide the leg speed necessary for fast efforts and longer tempos of late summer and early fall.

AM: 4 miles with two long strides + light core

It cooled down thankfully. Hopefully the rain holds off during tomorrow's race

Went to Philly to run a large-ass road race--I think there were 40K runners. The course was mostly all straight and point-to-point. I figured I had a shot at a PR in the race but I wasn't sure since I've been so far removed from the long tempo efforts that got me in such good half shape in Feb/March.

I started too fast but the course is a net downhill. I think it was 5:04 so I relaxed and worked on catching some guys so I had some people to run with for a few miles. I caught a few at mile 3 but I wanted to go faster so I left them and then ran most of the remainder of the race alone. Was 25:5x something through 5 miles and about 32:20 through 10K. I struggled quite hard at miles 8 and 9 and once I looked at my Strava auto-splits after the race I realized my pace slipped to 5:20 and 5:22 for those miles. It was tough as my legs did not have that "pop" and my calves were hurting. I regained my composure and lurched forward for a final mile in 5:12. A couple of guys came by me in the last 600-400 and I chased them down with a kick. I finished in 52:38-not bad but off my PR of 52:25.

My first take is that I should no longer use my Takumi Sen racing flats for any race above 10K. My calves were hurting and I did not have much support in the legs. I should have worn my Adios like I did at Shamrock.

My second take is that I was just getting tired from months of training and races. It's hard to maintain great racing form for multiple months and continue to train at the same time and expect PRs. Legs and mind were a bit stale. I think Pike's Peek was about it for the season and I hung on for a week to do Broad Street.

This season has been good as I started puting in more consistent efforts and workouts beginning in Janurary. This got me back down to sub 1:10 in the half and I managed to snag a 10K PR this season as well. I've found that I need to change up my training stimulus a bit if I expect to gain anymore PRs. I'm quite seasoned in running as I've been at this for a number of years. The same-old lame-ass workouts don't do as much to spark improvement as they used to. I'm going to devote a few weeks to strength and top end speed this summer and run a mile race and a 5K or two. After that I'll give the fall season a go for a half PR and maybe a 10 mile PR at Army.

I have new workouts and new thinking in my head. I'll have to be patient and consistent as I'm also moving in June and my routine will change. For now I am going to take a rest week with some light running and maybe some pool.

results

PM: 2 beers, 2 burgers, tater tots, and Oreos 

PM: 45 min pool run + some cake 

PM: 5 miles easy + standard core routine

Chips and Oreos

AM: 8 miles in beautiful weather + standard core routine

AM: 7 miles with Jenn + standard core routine

back home in Ohio. Ran with Jenn at her pace. Pretty decent recovery week. I need to fix my diet though.

AM: 9 miles with Jenn + 2x100m strides

Still in Ohio. Excellent weather.

AM: 10 miles + alt. core routine

Slowly getting back into the swing of things

AM: 2.5 WU 11x200m hills + 3x20sec downhill strides 2 CD

PM: 5 miles + standard core routine, foam rolling

Heavy and sluggish. Pretty normal after a down week. My core is now tired. These short and fast hills really work the hips/core which is totally why I'm doing them. Time to get strong. Very humid and hot this afternoon

AM: 7 miles

PM: 5 miles with 5x20sec strides + standard core routine

very wet and humid this morning. There were lots of fallen trees due to the storm last night. Raining ☔ on the way home

AM: 7 miles in the rain

PM: 5 miles with 5x20sec strides + standard core routine

wet again. I was running and slowly gaining on a guy down the trail. He stopped to walk and I passed him, thinking nothing of it. 30 seconds later he's coming by me, barely faster than I am going but I maintain my pace and let him pass. He goes on ahead a bit and 30 seconds later his pace is slowing while I maintained my pace which causes me to catch up to him. As I go to pass, he speeds up which is annoying as hell since I need to get back to the side of the trail to avoid passing cyclists. Tired of his bullshit, I take off at tempo pace for a minute or two and he's gone.

The moral of the story is don't play games on the trails. If you are running the same pace as someone, ask if they want to run together or adjust your pace to give others some space. I could have said something but I was not in the mood. Maybe I should have been more friendly but damn

AM: 3 WU 6.4K tempo + 2x200 2 CD   1600m splits: 5:30,5:24,5:20,5:17

PM: 5 miles

A tempo to get my feet wet back into the workout routine. windy and wet. 

AM: 12 miles + standard core routine

Got a break in the rain and ran into Tom and Marty who joined for most of the run. Very wet out. 

AM: 14 milemiles long run

PM: 1 hr. Pool run 

Very hot and especially humid now that the rains have stopped. Picked it up just a bit toward the end. Drenched in sweat. Welcome to summer. 

AM: 8 miles

PM: 5 miles with 5x20sec strides + standard core routine

Less humid today with a nice breeze.

AM: 3 WU 2x1600,3x800 2 CD

PM: 5 miles in a thunderstorm

5:00,4:54,2:23,2:23,2:21. I was able to run quickly with little effort. Most likely because the weather was decent. However, the recoveries were longer than I prefer, which always bothers me for VO2 max interval work. Not even sure it makes much of a difference, but I like it about 75% of the time of he interval.

AM: 7 miles 

PM: 5 miles + 6x10-12 sec hill sprints + standard core routine

very humid this t

AM: 8 miles

PM: 5 miles + standard core routine

AM: 3 WU 8K tempo in 26:23 + 2x200m (29,29) 2.6 CD

PM: off

26:23. Fast one today for a standard tempo. Good weather. Focused on relaxing and ran with Greg until he slowly pulled away on the last two. Did not want to push too hard just to stay with him. Although It felt like I was a bit faster than tempo effort the last 1.5 miles. Apparently my watch said I was running full miles for the last four, must be all the time I was in lane two. Good workout capped off with 2x200m. 1600m splits: 5:23,5:18,5:15,5:16,5:11 + 29,29

Noon: 9 miles hilly with Greg and Tom.

very hot and humid

AM: 14 miles. The last three in the 5:30s. Very humid with a few point of 70. Really gross

PM:  1 hr. Pool run + foam rolling

AM: 8 miles easy with Tom.

PM: 4 miles + standard core routine

AM: 3 WU 6 x circuit + 6 x 200m 1.8 CD

PM: 5 miles + standard core routine

the hill circuit includes: about 1:05 climb, jog for a minute, 20 sec fast downhill, jog for 30 sec. Did that 6 times then did 6 x about 200m at a faster effort. Good workout. getting strong

AM: 7 miles

PM: 5 miles with 4x20sec strides + alternate core routine

Humid 

AM: 8 miles

PM: 5 miles with 5x20sec strides + standard core routine

Very humid today. Made it home before a heavy thunderstorm