Pool Running is Fun

AM: 7 easy + alternate core routine

PM: 5 easy

I've decided since I'm running to work/the gym in the morning and having access to the machines, I sometimes decide to not due my standard core routine of planks, hip raises, pushups, and super mans in favor of another group of exercises, just to change it up.  I'll call it my alternate core routine which would consist of ab bench, reverse ab bench, hanging abs, lower back machine, seated diverging row.

AM: 7 easy + standard core routine +hip add/ab, and calf raise machines.

PM: 5 easy + drills and 4x100m strides

AM: 5 easy + alternate core routine

PM: 5 easy

4 easy + 2x100m fast strides and light drills

racing tomorrow on a flat 10K to see where I'm at. Legs are a tad tired from all of the recent mileage.

I decided last Tuesday after the workout went well to run this race in order to see where I was at fitness wise.  I also wanted to run it because two years ago I won it in 33:38 and even with tired legs and very little speedwork I knew I could beat that time at least and maybe win the race and earn a little cash. 

The first mile I went out with a pack and hit 5:21. After the second mile or so it was just me and this short guy with a really fast turnover. He was drafting off of me but he was very close and it was freaking annoying having him breath down my back and constantly spitting, etc. I didn't pay much attention to my splits until the 5K which was 16:31 and then I began surging because I believed this guy was a chump who was going to die based on his breathing. I surged multiple times and I surged hard to break him but he never broke and would not quit running on top of me. By mile 5 I was about shot and he overtook me. Maybe that was his tactic, to draft and make me surge to wear me out. I closed the gap a bit but he was too strong and crushed me. It kind of pissed me off.

When I got home I realized he actually ran 31:32 at Clarendon last week so he was just dicking around with me like that Ethiopian at the Crime Solver's race back in August. Those guys piss me off. Make it an honest race if you can run 5:05 pace but they decide to draft off the guy going 5:20 pace and crush him in the last mile. Whatever. I guess I'm just ticked I lost.

The good news is that I can run a decent race with no taper and hardly any workouts in the previous weeks. The bad news is that I wasn't even close to my 33:01 PR but I know that will go down when I taper back for Veteran's Day 10K on the same course next month.

the best part:  They told me they would mail me some cash for coming in second!

Results

PM: 1 hr. pool run

AM: 7 easy + standard core routine and a good stretch.

PM: 5 easy

AM: 2 WU 6x800m with 400m recoveries (2:33. 2:32, 2:30, 2:26, 2:24, 2:24) 2 CD

PM: 1 hr. pool run

legs are nearly recovered from the race so I felt fine this morning but only limited the workout to 6 repeats and I will probably hit the pool this evening and not run so I can recover a little more

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

PM: 5 easy

great weather, full moon, my new head lamp works well in the dark.

4 easy then 5 mile tempo on the trail (5:36, 5:34, 5:46, 5:38, 5:40) 2 CD

It was very dark but I had my bright headlamp to light the way. You can see mile three was the uphill mile...still averaged 5:39 which is about right for a tempo for me.

AM:  7 slow/easy + alternate core routine

PM:  5 easy

Ran pretty slow this morning since my legs were pretty tired from yesterday evening. 

14 easy

Ran with Rich and Bill who were doing 21. Miserable weather...raining and in the 50s..soaked to the core and cold. I felt bad for those marathon people.  Decided not to progress to a steady state fast run because my legs were dead. They've gone through a lot this week. Ran low 7s most of the way. ended up taking a 3 hour nap. Really tired today.

AM: 8 miles easy up to the National Mall to spectate at the Army 10 mile.  A great day to race and a lot of friends had some good PRs.

Noon: 1 hr. pool run with Nora and Susanna

Really tired after that pool run. Took it easy today.  I'll probably have a lower mileage week this week.

AM: 7 easy + standard core routine

PM: 5 easy

AM: 2 WU.  3 x (1200, 800, 400) recovery after reps: 500, 400, 400-before next set. 1 CD

I really go after it on this one.  I tried to pace it correctly and did and ok pacing job. I forget my splits but all of my 800s were in the 2:23-2:26 range on all three sets and I was running the 400s faster and the 1200s slightly slower pace wise. According to this workout I'm in great shape--as in faster than 10K/5K PR shape. Coach told me not to get too crazy and to back it down the rest of the week to recover and I will certainly listen. This week is going to be slightly lower mileage wise anyway and I'm running a 5K Saturday. Hopefully I knock one out of the park, to use baseball parlance.

PM: off. pretty dang tired from the workout

AM: 7 easy + standard core routine

PM: 5 easy in the rain

very humid and gross out this morning. It was like 77 degrees at 6:30 am on October 15...anyway there was a tornado warning today.  Nice to run in the rain--no cyclists and fair weather runners to spoil the trail.

AM: 5 easy + alternate core routine, lighthip ad/abductor machine

PM: 5 easy + full set of drills and 4x100m strides

4 easy + light drills and a few strides

racing tomorrow

Today I entered a small 5K that had cash awards and some fast runners (juding by last year's results). I thought that after crushing that workout on Tuesday and feeling so strong and consistent in these last few weeks that I was in shape for a serious 5K PR. I was wrong.

We started the race and it felt really easy.  I stayed with the GRC guy until 1.5 miles and he really took off at that point. I don't think the mile markers were accurate but if they were it really wouldn't surprise me based on how I always make the same damn mistake every time and go out too fast. It was a bit downhill going out. The turn around was a sharp turn where I had to stop completely and speed back up going up a small hill.  At this point GRC guy was way ahead and I was running by myself (what else is new?) I pushed hard but could not go any faster.  Just pushing and pushing with no response from the legs--obviously they aren't used to this anaerobic shock (without a jog rest in between). I saw the clock go from 15:50s to 16:00 and no matter how hard I tried I just couldn't get there. I crossed in 16:05. My other two female teammates ran 16:37 and 17:02-WOW!

It was a good race, I was 2nd and won 100 bucks.  It was also disappointing to once again over estimate my abilities and feel so far off. I've been running a lot more and dedicating more of my life to running and being more healthy but I'm not running any faster at 5K than when I was doing 40-50 a week and partying--not to mention nowhere near my 10K PR despite much more running.  What's the point of pool running and running 30 miles more a week if my PR in 2012 was 16:06 and I'm running 16:05 now? Of course I had an achilles injury. I'm hoping my efforts will proove fruitful in the long run but it's getting frustrating. I really want that 15:30. Seriously it ticks me off. With that said my endurance and long distance capacity has greatly expanded but my ability to run faster than 10K pace for more than 10 minutes at a pop has really faltered. I either need to run more 5K races or target more 5K specific training in my workouts.

The important thing was that I had fun with some of my running friends. Going to put in a solid week next week, get another 5K in on the 2nd and go after that sub 33:00 on November 9th.  Running is hard but so is life.  I'm not going to give up now.

Results.  

AM: 14 miles easy. windy but nice day. Just keep plugging away

PM: 1 hr. pool run

AM: 8 easy + standard core routine

PM: 5 easy with 3 10 sec short hill sprints

I've decided to keep my mileage at the 80-85 range but to focus on muscle efficiency/tension and specific 5K endurance. I'll end up doing more drills and strides and barefoot jogs to keep my turnover quick and not so sloppy. In addition, I am going to add either 2 miles at 5k effort to the end of an easy run or 5x200m. The trick is to make sure I am recovered and can recover enough to pull it off on that one day that's not right after a workout day. I may add this segment on Friday or Saturday.

I run up a long and steep hill on my easy 5 back from work.  I put my watch timer on 11 seconds and did a short hill sprint, ran easy, and when I felt like going again, did another.  It is nothing much but it awakens my neuromuscular system a bit and strengthens my legs. I will probably add a few more on my monday runs until I am up to 8-10. Assuming of course I didn't run a Sunday race the previous day. Wednesday will be an additional drill and stride day.

2 WU 8x800m with 400m jog recovery between reps 1.5 CD

2:39, 2:33, 2:29, 2:26, 2:23, 2:21, 2:23, 2:26

A great workout this morning. I got a little too aggressive on the 6th rep but I really got after it and still finished without falling off too badly

PM: 1 hr. pool run

AM: 7 easy in the rain + standard core routine. It was just sprinkling this morning but it was in the low 50s and breezy. It began to rain harder about a mile in and before long I was soaked and my nipple was bleeding so I had to go shirtless. Hardly anyone on the trails. Saw my teammate Bill, a couple of Georgetown cross country ladies, and a few other hardy types who didn't mind the weather.  Cold, wet, and uncomfortable.

PM: 5 easy + drills and 4x100m strides + 5 minute barefoot jog.

4 easy

5 mile tempo 28:25

2 CD

a little tired on this one. tempo on the trail into thewind some was uphill

AM: 7 recovery/easy + alternate core routine 

PM: 5 recovery/easy

Tired. Ran slow. On the way homea guy passed me and was like"you look smooth and powerful, nice stride." I guess that's good to hear going no faster than 7:45 pace.

AM: 22 min WU  5min(5k pace), 2min jog, 5 min(5K pace), 2 min jog, 1 min on/1 min off x 6 at 3K pace. 25 min CD

I did a little workout today to get back into handling 5K pace. At this point in the fall it is much more appropriate than another drag-out long run.  I'm not training for anything more than 10K and after last week's cruddy 5K experience, I need more effort in that direction.  I felt great today. It feels good to do an old school little workout based on my interval watch.  That's how I used to do all of my workouts before joining my team. It offers a little more flexibility to go it alone by perceived effort than to aim for a certain time with other runners. I think I will keep this little extra workout or little tempo day with a relaxed longer run the next day, rather than a long and harder long run, at least during the fundamental phase. Base training would be different of course.

PM: 4 easy

AM: ran from Key bridge to Lincoln Memorial on the trail while spectating the Marine Corps Marathon with some teammates. Our ladies did well. Ran three pretty easy.  Legs felt stiff. My roommate ran the marathon so we went out to dinner for lunch.

PM: 12 easy to moderate.

I took a long nap this afternoon. I was exhausted for some reason but felt better after I woke up. I went running and today was one of those beautiful fall days when the trees are turning color and the temp is just perfect for running.  

AM: 8 easy + standard core routine and stretch trainer

PM: 5 easy + 4x10sec steep hill sprints (walking back down hill for recovery)

I was almost taken out by a cab who blatantly ran a red light.  Good thing I always watch and never trust cars, most of the drivers around here (especially cabbies) seem to have $hit for brains.

AM:  about 2 WU (400,800,1200,1600,1200,800,400) about 1 CD = 8.5 total

(80, 2:30, 3:xx?, 4:58, 3:41, 2:24, 69)

Started relaxed then slowly picked it up. the 1600 was 4:58 and I was going pretty fast by the 1200 which was 3:41 I believe, then a 2:24, and a 69.  Coach mentioned that even though I'm starting relaxed and finishing strong, I'm pushing it a little too hard on the last few--his point is that there is no need to push that hard in a workout because it doesn't serve the purpose of the workout.  I agree, but I was having fun. At the same time I get a little too carried away and racing the last two reps just makes me tired.

PM: 1 hr. pool run

AM: 7 miles easy + alternate core routine, stretch trainer, hip ad/ab machines

PM: 5 miles + 5x100m speed strides, full drill set + 6.5 min. barefoot run

AM: 7 easy + standard core routine

PM: 5 easy

noon: 4 easy + 2 fast strides and light drills at lunch.  Racing tomorrow.  This is a very low-key 5K and I hear the course is hilly, we'll see.  The important thing that I want to accomplish is pacing. I want to pace the first mile slightly slower and see how I hold together after mile two. I'll probably be running a time trial alone, but no worries here. The real race is the 10K I have coming up next weekend. Afterall, it can't be that hard to run 5:18s for 6.2 can it?