Pool Running is Fun

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

PM: 5 easy

hot and humid. makes me tired

AM: 8.5 easy + standard core routine, stretch, foam rolling

PM: 6 with one mile of straights and curves

very humid. sweat everywhere

AM: 2.6 WU 8K tempo in 26:17 1600m splits: 5:28, 5:22, 5:15, 5:07, 5:05  2.6 CD

PM: 5 miles in the rain

AM: 11 very humid miles

AM: 14 progression in rain forest conditions.

PM: 1 hr. pool run

sweat everywhere with nowhere to evaporate. It's shorts soaked-shoes wet kind of humid, it's summer in DC. The next 3.5 months will be a joy for sure

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

PM: 5 easy

sweaty and tired

AM: 2.7 WU 1600,1200,800,4x400 2.5 CD    5:03, 3:38, 2:19, 67, 67, 65, 67

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

humid and I was tired going in but I believe my body is finally starting to adapt to the humidity after two weeks in it

AM: 8.5 easy + lifting routine, stretch, foam rolling

PM: 5 easy. very windy

a lot less humid and cooler this morning. It's great outside. I hope it sticks around through Saturday morning. legs are pretty dang tired. going to take it easy the next two days

PM: 6 easy with 4x30sec fast strides + standard core routine, stretch, foam rolling

windy, I'm tired. hopefully these light two days rejuvenates me

AM: 4 easy, stretch

beautiful day with low humidity. Sadly, tomorrow is supposed to be hot and humid

The sun rose and it soon became very warm. The high today is 94 degrees. The plan for today was to use this race as an exercise in patience in pacing. I was mostly successful. 

My plan was to run these splits for six miles in an ideal race: 5:15, 5:15, 5:10, 5:10, 5:05, 5:05. Of course I was not factoring in hills and 180 degree turns.  George told me that the second half would be tough in the heat so he told me to just go out in 5:30! It's a good thing I listened because after mile 2.5 I was running by myself for the rest of the race, but I burried a Pacers guy pretty good, passing him strongly after mile 3.5 or so when the hilly section started.

I ended up recording the following splits for today: 5:28, 5:18, 5:06, 5:16, 5:07, 5:17 (GPS splits, which recorded a 6.25 mile course). Not bad. I was only tired in the last mile and I did a good job of pacing correctly and factoring in the conditions today. Of course it does occur to me that 5:16-19 average pace is my tempo pace on a cool day on a flat track.  I'm pretty happy with it given the conditions. Now I just have 3 5Ks left in my season and the good news is 5Ks are short and less affected by DC summer humidity.

It's funny to note last year the top 5 all received cash awards. This year I got a certificate for 2nd place while first place got a $50 gift card. It's ok though, I received a comped entry for the race.

Results

PM: 4 easy in the oven

AM: 12 easy. hot and legs are tired from yesterday

PM: rest

AM: 10 miles easy + standard core routine

PM: 4 miles with 4x200m

Beautiful, low humidity/heat day. amazing June day for a run. Too bad we didn't have this weather Saturday morning. 

AM: 2.6 WU 3200,1600,800 2.5 CD   10:34 (5:28,5:06), 4:58, 2:18

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

Nice weather, short workout

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

PM: 5 easy

humid. Some runner was stopped at the light. He wasn't just your average hobby jogger. This guy lookedlike a pro. he was 6 ft 2 weighing all of 130 lbs. his legs were like stilts with very thin hips. When we began running again, he glided off at 6 low pace looking like he was out for a jog. He was a Georgetown runner and no doubt a sub 4 miler. amazing genetics for running. I wonder where you can by a size below a 28 waist with a 36 inseem though.

AM: 2.4 WU 3xmile 2x200m 2 CD  4:54, 4:57, 4:58, 32, 30

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

only used a lap of recovery between reps, about 2:30. Accidentally paced it backwards but I think that's due to the fact that I took much less of a rest between reps than a normal workout with the team. Tried to run 1600s but there were so many people I had to pass and ran in lane two in which case the auto split on my watch hit before I hit the line so I just went with miles instead of 1600s. very humid

AM: 5 easy + some abs, foam rolling

PM: 5 easy

great weather today. Hoping Sunday's 5K has some good weather

5 easy. Legs feel good. Taking it easy before tomorrow's race

Nice and cool this morning.

Not much to say on this one, except it was hilly and the course was long. ran splits of 5:03, 5:20, 4:59.  that 5:20 was straight up a hill. should have went faster on that second mile. Both jill and I ran 30 seconds slow

results

PM: 5 easy + standard core routine

AM: 8 easy

PM: rest

backing it down a bit this week and the next to rest up the legs. Less overall mileage but most of the quality will still be there. Actually resting up a bit for those short races for a change may lead to a great performance the next two weeks.

AM: 2.5 WU 3xmile with two lap recoveries. 5:01, 4:52, 4:44(!) 2.5 CD

PM: 3 easy in a thunderstorm deluge. soaked to the core.

it was hot/humid this morning but that 4:52 and 4:44 was no problem! getting fast. I need it to come together for a change this and next weekend to get that 5K PR before marathon training. I may even run the mile again on July 8.

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

PM: 6.5 with 2x400, 2x200 in 66, 65, 31, 31

Getting a little speed in the legs, sharpening the knife

AM: 5 easy + alt. core routine, stretch, foam rolling

PM: Beer Mile Training session #1. 3 miles total

Went to the official beer mile training session. I took rought splits for the drinking times. The loop we ran was .47 miles, about double the distance of the actual beer mile lap.  I drank a beer for the first, then two seltzer waters and finally a Budweiser.  All I can say is controlled belching is a must while running and it's going to be hard to run very fast in that last lap because I'm going to be sloshed. I've not chugged a beer like that since college and it hit me hard. I only had two beers! seltzer water was good practise because the carbonation was a lot worse than the beer. Running effort was not that crazy, some tempoish efforts. 

Beer/seltzer rough splits:  28, 32, 34, 54 seconds.  I really need to work on getting this below 25 seconds.  If I run a 4:50 mile for the running portions that's like a 6:36 if all drinking is 25 seconds.  I'll have to actually do the distance in my next beer mile training session next weekend.

PM: 4 easy, light abs, stretch, foam rolling

racing tomorrow

Went out to Rockville for a new summer race. The weather was fine and after 400m or so I was in the lead. It was a little hilly at first and all was fine through two miles. the last mile was a shit show. Basically a long hill without andy breaks and it slowed me way down and my legs turned to sludge. Luckily it slowed everyone else too so I ended up winning. I wasn't too happy with my final split: 5:01, 4:59, 5:35(!). pretty frustrating. I know I need more hill work in my training but it's too late now. Happy I won but frustrated that I keep running so slow (for me). Afterall, my 5K PR on a flat course on a cool day is 15:29.

Results

AM: 12 easy. took awhile to get my legs moving. stiff from last night's race. Hot of course

10 easy with 5x11 sec steep hill sprints. Standard core routine.

AM: 2.5 WU 3x1600, 800 2.5 CD  5:01, 4:58, 4:53, 2:17

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

was supposed to do 2Ks this morning but it was nearly 80 with a 72 degree dew point this morning so George opted for 1600s. I really wanted to do 4 reps but George thought better of it and had me do an 800 instead. just soaked in sweat. Good workout though

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

PM: 5 easy

check this out: http://ottawaglandorf.org/index.php/highschool/9-highschool/170-bccrecords

I was never a record holder but Eckman, Avery, Sief and I still have our names etched in OG running history. Not exactly a big running school, but still.

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

PM: 5 easy

lower humidity and great weather today.