Pool Running is Fun

8 easy-moderate with the last mile at 10K effort

2 miles in my Vibram Five Fingers of all things.  I've noticed my turnover is sucking.  It's heavy and slow like a marathoner.  One thing I've neglected in my training are my barefoot runs and barefoot drills and hill sprints.  The act of barefoot running keeps your feet light and your turnover fast, at least for me.

off.  traveled back home to Ohio.  I have a good soreness in my calves and ankles.  Not bad but good.  Always feel better after a little barefoot run and a few hill sprints.

I've run this race on and off for as long as I can remember. I was 16 when I first ran it and it always brings back a lot of memories of the "glory days." I've run it in 2002, 2003, 2004, 2005, 2009, 2011, and now 2013. I've never finished so well as I have today however.

The first thing I noticed when I got into Ohio was how low the temp/humidity felt compared to the swampy nastiness down here in DC.  My mom was talking about how humid it was but it didn't seem to bother me.  It was 72 and overcast at start time.  That's about as good as it is going to get for a summer race.

 I warmed up and ran into my friend Justin Dickman and his wife.  Dickman has been around awhile at this race and almost always wins. I ran with him when we were in high school and his dad graduated with my dad and even dated my aunt back in the 70s. Anyway it was great to see him again.

I wasn't too worried about the outcome since I've been less than stellar at races lately. I just took it out easy at a pace that I thought felt good to me.  By starting nice and steady I had room to go faster toward the end. Turns out I executed it very well. The first mile was 5:08 then the second was 5:01 but of course that marker was off.  Dickman and this other fast guy were still in sight which is something I never thought I could pull off.  I dropped the brother of the guy I used to run the mile against in high school and proceeded to drop the rest on the "hills" on the bike path in Farot Park in Lima.  Coming up the last turn I kicked it in and was astonished to see the clock at the 15:50s as I ran the last hill.  Set a PR which I was very thankful to do.

This tells me that I'm on the right track and that the consistency I've been working on is going to set me up for a great fall.  After the half in September there is no doubt in my mind that I'll be able to drop a sub 16:00 on a nice crisp October morning this fall.  Can't wait until then! 

Results 

Article on the race 

10 easy around Ottawa

only managed to squeeze in a sixer before the wedding.

8 easy.  hungover

2 mile WU

6 x 1100 hill loops.

.5 mile CD

ouch.  My legs were great but the side stitches and cramps were killer.  Felt dehydrated and bloated.  Probably from my shitty diet lately. Flew back from Ohio today. Going to fix that. 

8 easy.  HUMID. Legs are tired from hills

8 easy. disgustingly HUMID. Dripping sopping soaked shorts afterwards. Shoes are worn out.  Since they have been soaked while running three times over, I feel like they have worn out early.  New ones are on the way.

5 easy at lunch

1.5 WU, 2 x 3200 in 10:57 and 10:57 with 5 min jog between. 3 mile CD 

8 easy

0 no motivation today. I just didn't want to run.  I hope I don't have many more days like this.

10 easy.  HOT out and humid

5 easy at lunch.  Hot but windy.

2 WU

6x 1100 hill circuit reps

2 CD 

legs were tired. VERY HOT and humid.  Could only make it 5 even with splashing and drinking.

8 miles on the dreadmill at a fast 6:30 pace most of the way. Wore my new pair of 890s.  dangerously HOT and HUMID outside with an air quality alert.

1.5 miles outside in my Vibrams plus 3x10 sec hiill sprints.  Then I went in and ran 3 miles on the treadmill in 19 minutes.  Ridiculously hot - 96 with HEAT INDEX of 108!! disgusting. 

off. Hot ass balls 99, heat index 112. Dewpoint 77

Today was supposed to be the Rockville Rotary Twilight 8k --pretty much the best race in terms of competition and support -- during the summer months.  It was cancelled due to lightening.  Ridiculous.  Anyway a group of us ran through the streets of Arlington and on the mall for a 12 mile run at 10:30 pm for a night run.  the drunks at the bars had some interesting reactions.

sore and unmotivated.  Should have ran today.  Achilles a little tingle from the hill work....slightly worried but it should be fine.

5 easy at lunch

2 mi WU

4 x hill circuit

2 CD    HOT 

3 mile shake-out jog

The Bring Back The Mile campaign and the DC Roadrunners put on the DCRRC track championships. They had a 5:00 and under heat that was way too packed in my opinion.  They also had an elite heat for those under 4:20.

 I don't train for the mile.  I ran it for fun and it was ok.  It sucked at first because I was boxed in on a slow pace.  You can see me looking for a way out:

 I made a huge move on the outside during the second lap which probably dropped me into oxygen debt pretty good but I had to go.  Unfortunately it was too late to catch the leader.  I could feel the legs tensing up at the beginning of the last lap.

 on the final homestretch I was giving it everything and surprisingly a few team-mates (with much faster wheels) blew by me but my legs had nothing to respond with. I have a feeling innate speed is a genetic talent that can't really be changed.  

 even during this stretch one team member (whom I haven't met) blew by both of us!  If it were a 5K the results would be far more predictable...but all is fair in a single mile where weekly mileage matters far less then innate speed and short speedwork.

 In the end it was a great event and I had a great time. 

5 easy.  Great day, low humidity.  Decided to run the Crystal City Twilight Sat. Perhaps a sub 16:00 is in me?

some DOMS from the mile set in today.  Taking the day off to recover for the 5K tomorrow night.  Looking forward to it.

Well what can I say.  I felt good going into this race. Weather was perfect and I was ready to go.  I felt a little uncertain though. As soon as the gun went off the pack went out flying.  After 1:00 minute it began to poor.  It was some drenching, heavy-ass rain and by the first mile mark I was completely soaked.  Although this course is fast, there are three sharp turn-a-rounds and I had to slow down more than normal to prevent myself from falling due to the rain.

 There was a pack of like 30 dudes at the mile mark and I hit it in 5:02 in the pouring rain.  This was my first mistake....I tried my best to gut the rest of the race out but it just wasn't my day.  I came in at 16:31 and was not proud of that time in the least.  The local elites routed me and I didn't even finish top ten.

On to August base miles for Philly...

Results 

12 easy through Rock Creek. I stepped on a large Rock and strained my Achilles a bit.  Feels alright though

8 easy.  Achilles has a niggle...

5 easy at lunch...Achilles doesn't feel so hot.

1 mile WU.  Not doing the workout.  Achilles is swollen and hurts when running and now walking.  INJURY.  Sucks ass...right at the insertion point on the ankle.  Going to take time off and fix this. 

Injured.  Prepared my ice/massage/cross-train schedule.  Also mentally re-evaluating the next weeks and possibly months of my life without running.  Pretty horrible...but I am trying to think about the good things.  I am in good health, I am not suffering from chronic disease, and I am still young.  Still a bummer, but trying to make the best of it.