Pool Running is Fun

Felt sluggish and slow but I was not expecting to be too fast going in. I though I would have at least broken 16:00 but I guess not. The weather was humid and gross. Never felt quite there. First mile was fine but it felt harder than it should have 1.5 in when I fell off Nico and while he maintained the pace, I slowed. I did not take splits but the after-the-fact Strava splits tell the tale:

4:57, 5:05, 5:17

AM: 12 miles up in the Poconos. Very cool at 63 degrees. ran in and out of the cloud so humid but at 63 degrees it's no big deal. The allergies were great up high. Wish I could travel to a place far away for August and September every year

PM: kayaking and stand-up paddle boarding

AM: 10 miles with 4x12 hill sprints

PM: 1 hr. pool run

Very disgusting this morning. The weather is horrid. 76 degrees with a 75 dew point. As bad as or worse than anything July had thrown at us.

AM: 2.8 WU 400,800,1200,1200,800,400 2 CD

PM: 5 miles + standard core routine. Gushing with sweat during core 

extremely terrible weather, about 74 with a 74 dew point. as humid as it could possibly be without a thunderstorm. Just did some faster running to get something in. Not motivated to do much today. The weather is just getting to me mentally. Times were slow but not terrible in this weather. 75 dew point and 90 i believe in the evening

AM: 7 miles through the wretched humidity. Everything is still soaked like an amazonian rain forest.

PM: 5.6 miles + standard core routine, kettlebell

Very hot and humid 

AM: 7 miles

PM: off. Had to work late and was so wiped from a long and hard day at work that I did not feel like running. Very hot and humid again. 

AM: 2.5 WU 10x400m at mile/3k pace 3 CD + kettlebell

PM: 5 miles. Very humid 

AM: 12 miles. Cooler and overcast but extremely humid 

AM: 16 miles in the rain, mostly easy. Soaked from head to toe but at least it's not with my own sweat this time. Decided against the long MP portion as my shoes were heavy and watter logged. Ran through some knee high water in a few spots

PM: 1 hr. pool run. Back in to the water 

AM: 8 miles 

PM: 5 miles + 5x12sec hill sprints + standard core routine

Cool and rainy this morning. Humid as hell this evening

AM: 3 WU 2x800,1600,3x800,3x200 2.5 CD 

PM: 5 miles + standard core routine

humid as shit but not as hot as it has been. 2:30,2:29,4:57,2:25,2:26,2:25,31,32,32

AM: 7 miles

PM: 6 miles with 3x20sec strides + kettlebell routine

Humid as hell. 

AM: 4 miles

PM: 3 WU 8 x 1100m hill circuits 1.5 CD 

Humid with lots of sweat. The circuit is great as there are fast uphill for 1.5 min and 20 sec fast downhill strides with easy running in between. 

AM: 7 miles

PM: 4.5 miles in the mud

Pace was slow as my legs were pretty tired from last night's workout 

AM: 11 miles on the W and OD. Very humid once again. too muddy and wet to run the trail by the house.

PM: housework including scrubbing the tub, cleaning the bathrooms and scrubbing stains. Housework can be pretty physical if you do it at a fast pace.

I need to get more core work in

AM: 16 miles with the last 5 at MP to faster than MP effort. 

PM: 50 minute pool run

watch really screwed up this one but it went well. Starting to get my long runs a little longer and will add in more quality as the days wear on towards Army 10 and Richmond half. Also the Saucony Zealot kind of sucks for longer effort. They just don't work that well for me. I think I'll ditch them for now. I need to quit falling for the super cheap clearance shoes and go for the models I know that work. I'll use my Vazee Pace, which are only a little better, for the long runs and hopefully the new 890s will be on sale by the winter. You never want to pay full price for a pair of shoes.

AM: 7 miles

PM: 6 miles with 4x 12sec hill sprints + standard core routine

Very wet with rain in the afternoon as remnants from hurricane Florence roll past. 

AM: 2.6 WU 3x3:00min,2x1:00min. 2 CD

PM: 4 miles + standard core routine

Couldn’t make it to the team workout this morning so I got up early, Put my headlamp on, and attempted to run down the trail to the track. Sadly it was completely flooded. Already in a pissy mood due to the high humidity, I turned around toward home. Was going to bag it but didn’t want to wuss out and just did reps on the road. Nice little hill with a turnaround in the middle of each rep so wasn’t super fast but I got it done

AM: 7 miles

PM: 5 miles + standard core routine

Slightly better weather

AM: 4 miles

PM: 4 miles with 5x20sec strides + standard core routine

Racing Clarendon Day 5k Saturday. It's going to be warm. 

AM: 3 miles

PM: 3 miles with 3x20sec strides

Humid but inevitably it is getting cooler. 

Fast and downhill the first two miles, I really shit the bed the last uphill mile. Was passed by 5 people. I wish I could keep it together the final mile in a 5k....also humid AF as it was like 72 with a 71 dew point. Not terrible race but not my finest for sure

12 miles easy to moderate with Jerry in the rain. It's quite muddy

As someone commented on capital weather gang's forecast today: 

“Today won’t exactly be the ideal first full day of falL..” BAHAHAHAHA!!!!   No, but it should be exactly what was expected. Much like “spring”, so-called “fall” is a quaint anachronism.  There really is no such thing anymore in these here parts. What you have entered into boys and girls, is the Third Season of the Constant Schvitz. Put it on a playback loop until December: Rain, heavy at times, localized Biblical flooding, winds that will rip your scalp off. September is 75% in the bag and we’ve had, what?, maybe 10 minutes of “nice weather” the entire month.  We roll out of Hell-Fire right into the Schvitz with hardly anything resembling “fall” let alone any kind of extended idyllic period where one can venture outdoors without exploding their lungs or being washed into the sewer drain"
 

AM: 8 miles in the rain

PM: 5 miles + standard core routine

I wish it would stop raining already but hey, at least it's cooler. Tomorrow morning will be back at low 70s and humid, however. Waiting for those crisp fall days

AM: 4 WU 12 x 41-43 sec hills 1.5 CD

PM: 5 miles + standard core routine. Quite humid but not raining

light workout before Thursday's long workout. Did some hills for leg strength. I need to start focusing in on aerobic threshold training. Always raining, it was lighter during the workout but damn parts of the trail are flooded out and it's really muddy. So much water

AM: 7 miles

PM: 5 miles + standard core routine 

very warm and humid today. 72 with a dew point of 71 this morning, 84 with  a dew point of 71 this afternoon. Absolutely disgusting and a day better left for July. Looks like a cold front will be sweeping in and it appears pristine fall conditions are in store with no rain and highs in the 70s and lows in the 50s. It's about damn time. Not even a hint of  (dry) fall weather up to this point so far. 

AM: 3 WU 25 x 400m 1.5 CD

PM: 4 miles in the rain 

with 30 sec. recovery at what is supposed to be 10K pace/effort. Great workout for working that aerobic threshold.

78,80,79,77,76,78,75,76,76,76,75,75,77,75,76,75,75,75,75,76,75,75,75,75,76,75,73,74,72,72

Finally a great weather day this morning, but once again pouring rain this evening

AM: 8 miles

PM: 6 miles + standard core routine

it stopped raining finally. While everything is soggy, muddy, and flooded, this weekend looks cool and completely dry. It's finally fall

AM: 12 miles

Humid but nice and cool fall weather. Ran to Mt. Vernon 

AM: 16 miles with 6 at MP to faster. Averaged high 5:30s for the last six then did a cool down mile. 

PM: 1 hr. Pool run 

Amazing weather and great run. Too bad next week's race will be quite humid.