Pool Running is Fun

AM:  1 mile WU

7x1100m continuous hill circuits featuring a 500m hard uphill, short jog, then fast downhill then jog portion then start all over again.  The main focus is form--driving arms and legs uphill and quick and light turnover going down.

2 mile CD

Legs are tired and sore after this one.  Probably going to the pool for a little while after work.  Easy days until Friday's race.

PM: 1 hr. pool run

5 easy/slow at lunch + ab bench and a good stretch.HOT 97 degrees, heatindex105, dew point 74

5 easy/slow after work + standard core routine.  Slightly cooler.  sweat everywhere.

4 easy + 2x75m fast strides and light drills

This is not your typical neighborhood July 4th 5K. The top 4 times were significantly under 15:00. I was 16th with a 16:06...not bad considering my training this past 6 months but I had it in my head I could break 16 and I feel I was close.

First mile marker--5:35??  That had to be off...I was most certainly running faster than 10K pace...I kept on concentrating

Second mile marker--10:10 Wow I might be able to do this!  I was breathing hard and running with a pack for a change.  Can you believe it I actually had people to race against?? Rare anymore in 10Ks around here....I'm always too far from the lead to be a threat. I'm pretty sure that this marker was probably off as well so I was racing by feel and place--like I really should be doing anyway since the time will take care of itself if I am competitive

Third mile marker--15:26 I'm close!  Well I could see the clock but I just couldn't close fast enough to even get close. I should assume this marker was probably off too.

Pros:  This is my first 5K in a year and also the first one since my achilles injury nocked me out of training for 5 months.  how do you race these things again? I felt strong at 5:10-12 pace but couldn't go faster with the hills on the course (which there were enoughto make it a slower course but really not too bad). I'll get faster by racing these more and sub 16:00 seems inevitable with enough patience--something I've learned much about sitting around with a boot on all fall. I've gotten here through consistent aerobic training and another year of that conistency will yield huge results next year even though I will be 30. I still have a few good years left.

Cons:  I found fast (5:05-08) running hard to handle since I am on the line in the land of anaerobia.  This pace is not something I or my team really target in training too often since we are more about 10K-marathon. Secondly, I finished frickin 16th, really?  I thought I was a decent club/hobby runner but races like these give me more perspective about local talent.  

All in all a good day and I'm on the right track.  Just ran 74 miles last week with pool run, workouts, drills, etc.  I need to stay consistent here for many months then a 16:06 will feel like a joke. Good thing I like to run. 

Results

some perspective:

This: 

Is much better than this:                    

or this: 

14 miles easy-moderate. Lovely day today at only 83, low humidity and a breezeso I was able to sleep in. Thank God because I was hungover.  Had a lot of shitty food and beer yesterday. Felt good on my run but am very tired now.  Drank lots of water and still fighting dry mouth.

AM: 10 miles easy + full set of drills (carioca, russian dancer, fast feet,high knees, butt kicks, A skips and B skips) + 5 x 100m fast strides.

PM: 1 hr. pool run

AM:  7 miles easy to work + standard core routine

PM:  5 miles easy back home

AM: 1.5 WU  7x1100m hill circuit  2 mile CD + Standard core routine

PM: 35 min pool run.  I started fast but became very tired/weak for some reason so I cut it short.  I think I didn't eat enough throughout the day yesterday.  I was hungry most of the day and went home after the pool and ate a boatload until I was full.  I then went to bed at 8:45 and didn't wake up until 6:30....very tired indeed!  I feel better this morning (Wednesday) though.

AM: 5 miles easy to work + standard core routine

PM: 5 miles easy home. Very humid and raining

AM: 4 miles easy at lunch + standard core routine

PM: massive thunderstorm came through the area right when the workout was to begin at 7:15...after waiting for it to clear up I gave up and ate something and decided to go to the workout Friday.  Sadly, I only ran 4 miles today.  

AM:  2 mi WU.  1600  (400m jog)  3200  (800m jog)  1600 (400m jog) 2 mi CD

        5:22, 10:41, 5:10

PM: 5 miles easy at lunch.  Quick ab bench 2x12 reps + 30 pushups

AM: 10 miles easy. Tired from a long workout day yesterday.  I was going to go 14 but decided to split my run today.  I think I will run an easy 5 later on tonight.

PM: 5 easy. Felt much better. Much cooler and less humit than this morning.

10 miles hilly.  I felt pretty bad on this run. It's hilly but my legs were heavy and I was really tired.  I think since I've done two back to back heavy days, I need to recover.  I didn't get the chance to do drills and strides because I feel so wiped.  Also, humid as all hell...70 dewpoint...shorts are beyond soaked and dripping wet.

5 easy to work + standard core routine and jackknives

5.5 easy back home + 4x100m fast strides and a full set of drills.

extremely humid...water everywhere.  Sweat refused to evaporate. Dewpoint 70+. yuck

AM: 1 mi WU   7x1100m hill circuits   3 mi CD.

Ouch!  This one hurt.  My legs are tired and this hill workout got me.  Very tired, the dew points have been horrendous lately. 71 degress! Yuck! Sweat simply does not evaporate and it's very hard to stay cool and I get really tired.

PM: 30 min pool run then 30 minutes easy in the rain. went to go to the pool with my favorite pool friend and they kicked us out after 30 min. due to a thunderstorm so we just went running with some of our teammates who happened to be outside.

AM: 7 to work + standard core routine

PM: 5 home

beautiful weather today

AM: 4 easy + 4x100m strides and a full set of drills

PM: 6 easy with a race pace pickup for a minute + standard core routine and ab bench

Awesome weather, low humidity. my 890s wear out fast. They didn't feel very good on the run. I need to invest in a more durable shoe.  May get the Saucony ride for like 55 bucks at 6pm.com 

4 miles easy/slow at lunch

2 mi WU. 8K tempo 2 mi CD

I actually ran a race today and my legs felt great.  First mile was fast but I felt like I had so much energy and I was getting excited about the night...but then a side stitch.  I didn't panic and breathed through it. but then another stitch, then another and I had to slow down.  Each time I sped up yet another cramp attacked me. I was running slow as f#ck getting passed by people and unable to respond.  I am so freaking pissed.  You see I give up a lot of things to pursue running as a hobby and when a race like this happens it makes you question why the f*ck you even bother.  I know I shouldn't let it bother me but it does. I'm a little sad sitting alone typing this at 12:26 when I could be out with friends and drinking beer but ran a race instead.

These cramps are unexplainable but happen every now and then.  a good 12 miler tomorrow should fix me right up though.

AM: 12 miles easy/moderate. Ran at a good clip, cool though humid

PM: 1 hr. pool run

During my run I thought all about last night's race. Although I was attacked with multiple stitches so bad that I couldn't breath right, I remember feeling extremely strong and smooth before that happened.  Even though it was hilly, I still went through 2 miles in 10:30 without even trying. I was not really breathing hard and I knew it would be no problem to hold that pace throughout the race. Of course it wasn't to be but it still tells me that my training is not in vain and I'm on the right track.

I really don't know why I was stricken with so many cramps but I theorize it has to do with my electrolyte levels. I hadn't eaten anything for a few hours before hand and only at cereal then only drank water all day. I usually drink a V8 fruit juice an hour before races and I didn't do it this time. I think that if I had drank my V8 energy drink, I wouldn't have gotten the cramps.  I'll be sure to eat a normal diet next Saturday and to drink water with Nuun and my V8 juice.  I know I can run 5:08 pace for a 5K, and no shitty Rockville race will affect me.

AM: 5 miles easy

PM: 4 miles easy + a full set of drills and 200,200,100,100,100 full walking recovery

4 miles easy/slow + standard core routine at lunch. Looking forward to running the mile tomorrow. Easy week this week mileage wise.

I have not trained for the mile since I left high school and I doubt I ever will again. However, it was easy to remember all of the good times I had racing my buddies back in the day while waiting on the in field near the start of the sub 5:00 heat I was in. Our team does this event for fun and I usually have a lot of fun (my marathoner buddies really don't like it though).

The first lap was a jostle for position and I was slightly boxed but I felt like I wasn't even moving.  I ran wide on the back stretch turn and settled into 2nd and then 1st soon thereafter.  I was excited to actually be able to lead a race again.  I slowly put down the hammer but my non-miler legs started getting heavy with oxygen debt and my lack of anaerobic work was apparent. I pressed hard but some guy blew by me with 200m to go and I just couldn't match.  I recognize his name, he was pretty good around DC a few years back.  I finished 2nd in my heat.  Of course, everyone in the elite heat beat me too.  

3K: I hopped in at the last minute. I started slow and worked my way to secons and drafted for a few laps before making a break for it in the lead until some Pacers New Balance bro passed me with 200m to go (again). I felt strong though.

There is a lot of talent around here in local distance running. It's amazing when the winning time at a club mile is 4:09 and second place is 4:12. My 4:39 fun run just doesn't compete. Luckily for me I like to run and race against myself. Otherwise why would I bother? Some days I just want to win something though.  I have a race or two I think I can win coming up this fall.

Cons: I didn't win my heat and I am not fast enough to even bother competing in the elite heat.

Pros:  Wow, even with my achilles injury and starting back from scratch last February, I am back to where I was last year at this time which was shortly before I tore my achilles. Although I have not done much anaerobic work, I have much more strength and endurance than I did last year, which leads me to believe I can certainly break 16:00 Saturday. For instance, I finished the 9:30 3K in second in workout mode.  I could have never done that after a mile last year.  I think I ran 9:55 or something in the 3K at this meet last year.  The fall is when I'll really shine.  An August full of 80 mile quality weeks will see to that.

Mile results (I'm in the "fast men" heat)

3K results

Article about the race

you can see me in the upper left. This guy passed me like I was standing still.  Knowing his PRs though, it appears he was just out for a Wednesday workout

5 easy at lunch + ab bench/reverse ab bence + core work on dip machine and 30 push-ups.

Wore my new Mirages without my heel lifts and everything felt great. The mirage is much more responsive and a tougher at the forefoot where my 890s wore through very quickly at about 350 miles.  I'm hoping these stiffer shoes last longer.  I already know that I run better in them.  Note that the heel to toe drop is only listed at 4mm but the overall stack height seems to be higher than my other shoes. Legs are a little tired but really not that bad after yesterday's races.  I will simply run another 5 easy tomorrow before Saturday's race.

4 easy + light drills and strides + 1/2 standard core routine.

I feel rested, the weather is great, and I'm ready for tomorrow night. I just hope the weather is as good tomorrow as it was today. Low mileage week, ramping back up next week.

It was two days after this (disastrous last year) race when I partially tore my achiiles tendon in my right leg last year. It was a hard go. all those months in a freakin boot wondering if I would ever even be able to run a pain free step again in my life....coming to terms with that...This year I've realized that I've been truly blessed.  Does it matter that I only finished 28th? Does it matter that my new PR is a joke compared to the top level local talent?  NO! It does not matter. For today, I hit my goal and broke 16:00 minutes in the 5K and that means something to me personally in fulfilling part of my potential in life. Fitting really at this race since it was my last race before my injury last year.

This course was very flat and I was very well rested for this race, having taken a down week in mileage and doing some anaerobic work Wednesday in the mile. Right before the race George told me to take it easy at first since I still have patience issues going out too fast and such. Well....I was really excited and I felt great.  Of course I went out too fast.  I ran a 4:51 first mile (if the marker was correct)....I felt good but I immediately slowed it down (although I wonder what would have happened had I ignored splits). Still went through 2 in 10:03...so many people with/ahead of me.  I didn't know how much I should push at this point.  Yes, it was painful and yes, I was trying hard but I believe I held back a little too much in the third mile.  I paid attention to my form and tried to relax.  I crossed the finish line and it said 16:00 but I knew my chip time was under..15:58....and I even took some of those GRC guys down along the way.

This was a great step in the right direction.  I know I can go even faster if I did more specific 5Ktraining but my attention will now be focused on the half marathon in September and the 10K in October/November.  

I'm happy with this result and I'm looking forward to more personal bests to come and who knows, I may even win a few races this fall.

Results.  When was the last time a 15:58 only took 28th at your local 5K?

Article on the race

A small army of Pacers-New Balance and GRC runners. Our neighborhood 5K is faster than yours!

Ouch! This hurts. Did I make it?

AM: 13.5 long run. Joined the aerobically endowed marathoners in our group on their 20 miler today. Of course I stopped at 13.5.  Crusing pretty good toward the end. Extremely humid though not hot. Completely soaked in sweat and caked with mud. Good times. Had the privelage to talk running with a sub 4 miler who was in town for our run today.  Really cool guy. I love hearing stories about races at those speeds.

PM: too pooped to go to the pool. Tired today. very humid this morning.

AM: 7 easy + standard core routine

PM: 5 easy

AM: 2 WU then 1600,1600,1600,800,800 with 1/2 rep. dist. recovery jog. 2 CD

        5:26, 5:13, 5:08, 2:26, 2:21

PM: 1 hr pool run/swim.  Lifeguard yelled at us for pool running so we "swam" by doggy paddling when he came around.

Great workout this morning.  Cool outside. Probably helped that I only ran 48 miles last week and I ran very fast several times.  Not going to get too deep into anaerobic training as my focus is back on the mileage and aerobic development. However, I am racing our team 5K on Saturday but I'll probably only take it easy Friday and do plenty of miles between then. 

AM: 7 easy + standard core routine

PM: 5 easy

beautiful weather, low humidity

AM: 7 easy + standard core routine

PM: 6 easy + 4x100m fast strides and drills. ran into my pool running friend at the track and ran another mile