Pool Running is Fun

AM: 3 WU 4,8,12,16,12,8,4 2.7 CD

PM: 5 + standard core routine

72,2:29,3:44,4:58,3:42,2:24. Decided to just skip the last 400. Going in on tired legs from Sunday, gunning a 65 at the end of that work out made no sense. It would have destroyed my legs and I'd be much more tired than I already will be for the next few days. I'm training for the marathon after all.

AM: 12 miles easy to moderate

PM: 5 miles

Humid.

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

PM: 5 miles

Made it in before the thunderstorm

AM: 3 WU 8K Tempo 2.5 CD        1600m splits: 5:35,5:28,5:25,5:16,5:09 

PM: 5 miles

Humid, we held back early then Greg slowly increased the pace. Important lesson is to relax and settle down during workouts and focus on the task at hand and not the result. I must work  even more on relaxing while running fast. 

AM: 11 miles

I really need to do more core

AM: 21 progression with a mile cool down

PM: standard core routine, foam rolling + 1 hr pool run

First loop in nearly a year. Felt good. I purposely did not attempt to crush it at the end and worked on relaxing. I've crushed the last three in 5:20 pace before but it was a waste of time. Better to go slower, relax and be able to run tomorrow. Last 7: 5:46,6:00*,5:40,5:36,5:46,5:36,5:31. I hate that damn bethesda tunnel! I give 5:40 effort and the GPS messes up and says 6:00!! Damn you Bethesda tunnel

AM: 8 miles in the pouring rain

PM: 5 miles in the rain + standard core routine, foam rolling

Tired but legs feel just fine 

AM: 9 miles + stretch, foam rolling

PM: 5 miles + alt. core routine, stretching

AM: 2.7 WU 25x400m @ 10K pace 2 CD

PM: 4 miles slow + standard core routine, foam rolling

Solo time. Just me and my garmin and many laps of the WL track. Were supposed to be about 10K paceAveraged 76.6, not too bad. That's about 5:08 per 1600 or 5:10 mile which is about right. Tough enough but a little tougher by myself. Glad Jenn came out with 7 to go.

AM: 8 miles + stretch, foam rolling

PM: 5 miles + a little core

Tired today, ran slow. Yesterday's workout really got me.

AM: 12.5 miles easy to moderate

PM: 5 miles + standard core routine

good weather again in the morning. humid AF in the evening

AM: 12 miles

Very humid and gross, 70 DP at 71 degrees this morning.

AM: 4321 long run (5:45,5:40,5:35,5:25)(5:38,5:32,5:31)(5:43,5:30)(5:29)

PM: Core routine + 1hr.11min pool run

Alone again for another big workout. Went pretty decently.

AM: 10 miles + stretch, foam rolling

PM: 5 miles + standard core routine

Humid, but not hot

AM: 3 WU 6x800m 2.7 CD (2:32,2:30,2:29,2:28,2:26,2:25)

PM: 5 miles + standard core routine

Very humid today with depoint of 71 and 72 degrees in the morning. About 76 with a DP of 75! this afternoon. Ran a light workout due to the "race" this weekend. However, since this weekend is looking to be just as humid, it may not end up being a race but more of a workout. I really don't want to get heat exhaustion again trying to run all out for 12.4 miles if the dewpoint is 75.

AM: 10 miles + stretch

PM: 5 miles + standard core routine. Hot

very humid once again this morning. Tired

AM: 7 miles + stretch, foam rolling

PM: 5 humid and slow miles + alternate core routine

super humid this morning. 78 degrees with a 76 dew point. Felt awful.

AM: 5 miles w/6x25sec strides + stretch, foam rolling

PM: rest/recovery

Very humid this morning. I'm talking rainforest conditions. The temp was 78 with a 77 dew point at 7:00 am. Just awful. Powerful storms are supposed to come through which I'm hoping will improve the air quality for Sunday's race. If I were to race in these conditions, I would consider not racing. I do not want to get heat exhaustion again.

Did I mention allergy season has also started? 4 sneezes in a row and a running nose so far. 

AM: 4 miles

feel ok, but a little too tired to race amazingly tomorrow.

I wanted to do a race in the summer heat to make sure I'd be ok in the event Chicago was hot. Leesburg was a good choice as it wasn't oppressively hot but it was 68, 64 dew point, 88% humidity. Not bad for August, but certainly not good for fast times.

I did not have my garmin and I didn't take any splits but rather I ran by feel. The plan was to go out easy effort wise and start progressing after the half way mark. That way I could be conservative for longer into the race so that I wouldn't blow up. In that sense I was successful. However, I'm a little worried about the relatively slow pace I ended up averaging. I think I literally tricked myself into running slower than I was capable because I was afraid of blowing up, if that makes sense.

The friendly neighborhood Ethiopian was at this race and was gone in half a mile. I was running with two dudes and Bethany, who was really gunning it as I feel like we were going 5:40s. I relaxed and put in about marathon effort through 6 miles and then picked it up. However, I got tired pretty quickly at 8 miles and it got hot when that sun came above the trees. I didn't blast the last 5 miles to 5K as fast as I wanted. It's a good thing I was conservative cause the heat started getting to me as it rose to 72 by then. I was also able to drop the dude that was with me through 5.

All and all not bad since I felt really strong the whole way (except for the final two miles). However, I ran rather slow. I figured I could run under 5:30 pace but it was not to be. This race is never fast but I wanted to see my training go a little further with my fitness by now...anyway looking back at old results, Jerry, Graham, and Kieran have all ran close to what I've ran today at this race and they went on to have pretty fast fall races when the weather was better and they were more in shape.

Still have a lot of work to do but I'm on track (I think). It's nice to win $100 bucks too.

Results

PM: 1 hr. pool run
 

AM: 8 miles slowly

PM: 5 miles + standard core routine

humid. legs are tired.

AM: 10 miles + stretch, foam rolling

PM: 5 miles + a few hill strides + standard core routine

Hot and humid in the 90s. cold front moving in tomorrow. May be the last 90 plus day of the year.

AM: 13 miles + stretch

PM: 5 miles + strides and drills + standard core routine

Did all of my strides and drills and legs feel much better. I need to do these more often

AM: 9 miles + stretch, foam rolling

PM: 6 miles with a mile barefoot + alternate core routine

amazing, low humidity weather for a change. It's great.

AM: 3 WU 6.4K tempo 3 CD  1600m splits: 5:29,5:21,5:18,5:11

PM: 5 miles + standard core routine, foam rolling

Wanted to do five but seeing as how I ran a (albeit slow) race Sunday George kept me at 4. Felt good today. Better weather

AM: 12 miles

Good weather again. Allergies going nuts

AM: 21 mile progression + foam rolling

PM: 1 hr. Pool run

good weather. Felt faster. Last 7: 5:58,6:15*,5:31,5:30,5:30,5:29,5:28 

* Bethesda tunnel mile. Probably 5:40
 

AM: 10 miles + stretch

PM: 5 miles

perfect weather this morning and for whatever reason my legs felt amazing. I believe the 15 minutes straight of massaging my legs with the stick yesterday and the pool run allowed my legs to really recover. I'll have to remember this and take the extra time to roll my legs and stretch as I get older.

AM: 10 miles in the rain

PM: 5 miles + standard core routine

Wet, raining both runs

AM: 3 WU 25x400m @ 10K pace 1.2 CD

PM: 5 miles+ standard core routine

Had some company with Philippe. Getting faster. Averaged 75.6. Tired now though

AM: 10 miles + stretch, foam rolling

PM: 5 miles + standard core routine

Ran with Will for a bit then later in the run ran with Jerry. Was almost creamed by a car that jumped the curb. Looked like he was texting and driving. Luckily, he turned back onto the road. As he was doing that I flipped him off.