Pool Running is Fun

8 miles easy.  It's hot and extremely humid outside-dewpoint 74-the worst it's been running all summer I believe and my allergies are going apeshit. My legs were a little more sluggish today. My left gluteus (ass muscle) is a little sore and the side of the quad is as well.  This is because of my hip alignment no doubt and I believe it will take a bit as my muscles readjust to their new form.  The good news is that it feels like a load has been lifted from my right calf and my ride side feels so much stronger that it is equal to my left.

5 easy at lunch.  Extremely hot, dew point 74.  Was going to run again today but I better not push my luck.  besides, it's disgusting outside.  There is heat lightening and the dew point is now 76-the highest it's been all summer that I can recall.

My legs feel sore in strange places. No issues with my calf. Legs still adjusting to hip alignment.

9.5 easy + standard core routine.

It is my late day today and so I went up to campus and started a planned 10 mile run. Of course it felt weird but I was fine until about mile 8 when ?I felt stomach distress...it became so bad that I was going to either stop and walk or $hit myself right there.  I had to do some walking then joggin then walking until I found a port-o-john which was beyond disgusting with the humidity and heat. It's strange how quickly your body's systems de-adjust once you stop running for a week.

My form feels off.  There's no telling how long my right hip has been out of alignment--if that was even a problem---all I know is that the stress on my right calf is a lot less and my right side is now stronger.  However, it's also changed how my left leg operates. Before my left leg had a bigger calf and the angle was different, more to the side.  Now it's more forward so this may be a good thing but I can't relax until all of my parts settle into this new form. Hard to say how fast I'm even going.  I may dust off the old GPS to make sure I'm going slow enough on my runs.  I think this new form will take some time, but I'm running my half as a training run on 9/14 because I couldn't sell my bib...I just hope this sluggish feeling goes away and nothing else goes wrong.  After that race I am not signing up for any more until I feel my "mojo" has returned.

2.3 WU 4 mile tempo run on trail then 2.3 CD

ran 5:55, 5:42, 5:42, 5:50. The last two miles were uphill while the first two were down.

I was really surprised I was able to do this with my new form but I felt really good, albeit sluggish and my stomach hurt because I am out of shape.  I'm getting used to my new form but it still feels different. This workout gave me confidence that things are headed in the right direction.

5 easy + standard core routine.

It's frickin nasty outside. Heat index 95 with 71 dew point. Is July over yet? My legs felt slow in my triumphs. Getting used to running everyday again. I doubt it will take long. I should be highe mileage wise next week.  Then again I have that half marathon workout/race  a week from sunday. 

9 easy at 6 am. very hot and steamy. Had to get up early to catch a flight back to Ohio for a wedding. I was going to go 10 but had some GI tract issues and had to cut it short.

10 easy + standard core routine

Didn't get a chance to run until the evening and the weather is great back here in Ohio and it was a nice and relaxing run through my old stomping grounds.  Even ran part of the old CC course as part of my run.

AM: 8 easy + 3x100m fast strides and some drills

PM: 4 easy

Beautiful day back in Ohio. Very peacful 8 miles out in the country with only the tomato farmers harvesting to keep me company. Evening run was very still and quiet with a bright moon and stars. Different from Arlington or DC.

AM: 10 miles with the first 6 easy then a moderate progession for the last 4: 6:28. 6:10, 6:04, ?

PM:

very sunny. ran out on road 7 from Ottawa toward Leipsic. Kind of boring out there and a lot of ragweed. Will probably run 4 easy again later but we will see.

10 easy in the PM back in VA. Better weather here. New Kinvaras feel great and I will use them Sunday.

8 easy with a pickup mile 6 at 5:48 + standard core routine + drills and strides.

hot and very humid for this time of year.  Feels like the middle of July. There is a storm that's supposed to move through and make everything fall like for Sunday's "race." I say race in quotes because I'm not in very good shape for a race right now.

Off. Resting up for sunday

3 easy + light drills and strides

Today was supposed to be the big day where I had a breakthrough. I was well on my way a month or so ago to hit my goal of 1:12 (5:30/mile pace). Well, as you blog readers know I was sidelined by a calf injury and then my hip was realigned which caused some strange shit with my muscles and my form that I am continuing to get used to and I only put in about 50 miles the last two weeks with no real workouts. I had no idea how this race would go but I was feeling pretty pessimistic-that I wouldn't go faster than 1:20 or finish at all for that matter.  Luckily I went out there, had some fun, and helped my team to an overall first place. Although I was a minute slower than my PR, I'm happy to say that I haven't lost as much fitness as I thought I had. Great day for a race!

I started very slow with a 6:05 and I was expecting to hold that pace throughout. I had the urge to get going though and I ran the next 7 miles or so by myself in no-mans land, 400-600m behind the chase pack. I just focused on my form and relaxing. I got a little antsy a few times and surged the pace on the down hills and slowed a bit on the up hills:       5:57 (mile 2), 5:54, 5:35, 5:49, 5:47, 5:48, 5:56 

I started to catch the chase pack straglers and surged around Haine's point to pass them:  5:24, 5:46, 5:24.  By the last mile I was too tired and you can see I slowed but I caught my buddy Lavar and another GRC guy. Last two miles: 5:51, 5:50. I ran the race "correctly" given the shape I was in by starting slow and finishing fast. My last 5K was 17:46 according to my race results which was a 5:42 pace.

All in all a great day for running and a good race despite not being in the best of shape.  I'm glad that I ran it instead of selling my bib. I'm going to go take a nap now.

Results  (sort of hard to read)

Here is a picture of me joking around with Bill after the first mile. It pays not to go out too fast. Thanks to Cheryl Young for the photo. 

AM: 1 hr. pool run

PM: 4 miles easy + standard core routine.

Sore and tired today, as to be expected.

AM: 5 easy + standard core routine

PM: 5 easy

AM: 7 easy + ab bench, seated row machine, stretch trainer, ab dips, stretching

PM: 5 easy

2.3 WU

4 mile tempo on the trail averaging out to 5:40 pace

2.3 CD

AM: 7 easy + standard core routine. standrad stretch routine, stretch trainer, ab work, light leg press and calf raises.

PM: 5 easy

AM: 12 pretty easy with Bill and Greg

PM: 1 hr. 30 min. pool run

Long day, pleasantly tired

AM: 10 easy. 

PM: none

I was going to run 4 easy in the evening but I was tired from the long pool run yesterday.  Strangely warm outside.  Had to turn the air conditioning on again.

AM: 7 easy+ standard core routine + light leg press, hips machine, calf machine, back machine.

PM: 5 easy

Going to the chiro tomorrow to make sure everything is still in line. Feeling ok but am skipping the workout next tomorrow because I am building up the mileage.  

AM: 8 miles easy + standard core routine and stretch routine

PM: 5 easy

Nice and chilly this morning and this evening. I went to the chiro who put my hip back where it needed to be. It didn't want to stay in the correct place. feel great now.

AM: 7 easy + ab bench, reverse ab bench, seated row, hanging abs, stretch trainer.

PM: 5 easy

AM: 4 easy + ab bench, rows, reverse ab bench, ab dips

PM: 2 WU 4 mile tempo (5:46, 5:38, 5:37, 5:36) 3 CD

AM: 5 easy + standard core routine and calf raises

PM: 5 easy

12 easy with Bill and Marty

16 miles. First half easy progression then second half steady state progression. Pretty much did exactly that but not an exact linear progression due to the hills and course changes on the way back but the effort was what was important. 

8:40, 7:48, 7:37, 7:16, 7:14, 7:05, 7:15, 7:00 

6:38, 6:30, 6:13, 6:20, 6:13, 6:18, 5:51, 5:49

AM: 7 easy + standard core routine, stretch trainer, calf raise machine

PM: 5 easy

humid

AM: 2 WU 5x1200 (4:01, 3:52, 3:47, 3:41, 3:42) 1.5 CD

PM: 4 slow + standard core routine

first workout back in over a month. I was amazed at how much endurance I've been able to maintain and that this workout was not that hard. Legs are pleasantly tired but nothing hurts (thank God). I've decided to race a small 10K this weekend