Pool Running is Fun

AM: 12 miles easy to moderate around Duke University and the hilly trail.

PM: off

AM: rest

PM: 8 miles with 5x20sec strides + standard core routine

AM: 2.6 WU 4x800m 2.6 CD  

PM: rest

just a little pickup to keep the legs stretched.

AM: off

PM: 7 miles with 4 20 sec strides included + standard core routine, stick rolling

I've been back reading "Elite Minds" by sports psychologist Stan Beecham. I always drift back into negativity, fear, and ego. But not this time. Get your mind right, get your grind right.

AM: 5 miles + stretch, foam rolling

PM:

Feeling really good today. Rested for once

AM: 4 miles with some strides

AM: 3 miles with lots of stretching

I made a gamble when deciding to run the Chicago Marathon. I knew that on October 8 the weather could be extremely warm for marathoning but decided to take the risk as it was a fast course and it was  a major. Indeed it was warmer than optimal on race morning but it could have been a lot worse. At the end of the day though I think the sharply rising temps interfered with my ability to judge my pace to the finish but I am happy with how I ran.

I participated as a member of the American Development program as I had previously broken 2:30 at Philly in 2015. That was a cool experience since I was with some very fast folks and had access to a special warm up area, massage, and toilet facilities. I also got to line up next to the elites. You’d be surprised just how small and lithe these true elites are. They are on a whole different level of running. I looked to my right and there was Kimetto, Rupp, Kirui, and Tadese.  Tirunesh Dibaba passed me on my warm up jog. Pretty cool.

Chicago wasn’t looking good a week out weather wise. However, I decided to stick with it as I ran my races in much worse conditions. The race started at 58 degrees and climbed to near 70 by the end. I went out conservatively at 6:00 or so for the first mile then a 5:52, then another 5:52 or so. GPS was useless with the buildings at this point. I then settled in to about a mid 5:40s tempo which felt very relaxed and easy. My goal was to not pick it up until after the half as I passed the half in nearly 1:16 which was quite conservative. I thought for sure I could run a 1:14-15 second half and still have a decent day. Well at that point I started running a few sub 5:40s. a 5:37, two 5:39s, etc. (fyi, I was taking manual splits). Felt like a million bucks. I began to feel really warm though and I started noticing it was getting harder to maintain and my pace began to slip. By mile 20 I knew I had made a mistake by even attempting to pick it up after the half and by mile 23 I was shot. I can still remember how pissed I was staring at the 23 mile marker (In my head I was like (God Da%m# it, son of a B*#$h my legs are shot). I misjudged it. I should have stayed conservative in light of the heat which by then was getting bad as the sun was getting high. I was too focused on time, not realizing conditions (and maybe my fitness) was not ready for 2:28. I made a decision to pick it up mid race and had to live with it. Would I have been to maintain 5:40 or sub 5:40 and run 2:30-31 if the temps were 45 degrees? Maybe.

I was very thirsty no matter how much I drank by mile 19. I was taking two cups at every stop by then. I just trudged through it and was eventually well over 6:00 pace until the end. I was spent and very thirsty. I had that physically ill feeling I always get from marathons and was dizzy afterward. This was the result of me really pushing myself. Even though I blew up and my time was slower, I raced really hard. That is why I’m not really that ticked I ran slowly even though it does bother me a bit.

The marathon is a bitch and a half but my training was great and I did a pretty decent job of pacing correctly, at least a better job than I had in the past. I learned a lot about the relationship between how I feel and how fast I should be running at a given moment in the marathon.  There were no profound insights to life or existential experiences, only times where I wanted to quit and it was really flippin hard. That's the marathon. I just kept moving forward and eventually made it

Unfortunately I’ve not had a good race in a very long time and I’m a little burnt on trying to run marathons. It’s crazy training all the time and having shitty races. Better to race shorter distances. Less stress, less taper, less destroyed legs, less recovery, and more opportunities to race well.

Results

AM: 35 min. pool run

PM: 40 minute pool run

legs are not that sore. My leg muscles, however, are very weak and I'm walking slowly.

complete rest. 

AM: 1 hour pool run

PM: off

legs feeling much better. No longer sore really and am walking just fine. Going to give it another day with tomorrow off then run a little on Saturday. I feel like I could run now though.

AM: 4 miles pretty slowly

feel stiff and heavy. Pretty typical

AM: 5 miles + standard core routine

feel better. core very weak from inactivity and eating/drinking like shit

AM: 6 miles

Feeling better

PM: 6 miles with strides + standard core routine

PM: 8 with strides + standard core routine

Nice and cool outside. It's finally fall

AM: 5 miles easy

PM: 5 miles with strides + standard core routine

chilly! this morning at 48 degrees. It was really nice out.

AM: 6 miles + stretch, foam rolling

PM: 5 miles + standard core routine, stretch

getting closer to my "normal" daily mileage. feeling just fine and keeping the legs stretched and spry by doing 4-5 20 sec strides at the end of my evening runs. Going to move more focus on to strength/flexibility work and top end speed work that was neglected during marathon training.

AM: slept in

PM: 8 miles with 4x100m strides

AM: 8 miles + 4x11sec steep hill sprints

Hill sprints felt great

AM: 5 miles then another 2 miles running around to watch Marine Corps Marathon.

PM: 5 miles + standard core routine, stretch, foam rolling

AM: 7 miles + stretch

PM: 5 miles + 3x10sec steep hill sprints

Hill sprints are potent. Doesn't take many to feel the power in the legs

AM: 7 miles + foam rolling, stretch

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

ran nice and fast after yesterday's hill sprints. Building the strength and power back into the legs. It's already improving my running economy.

AM: 7 miles + stretch

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

feeling very fast and I'm ready for a workout again.

AM: 7 miles + stretch

PM: 5 miles + standard core routine, foam rolling

nice and cool outside. running fast

AM: 3 WU 3200,1600 2.7 CD   10:47, 5:09

PM: 4.6 miles

just a small workout this morning intended to be a rust buster. I felt ok but a little weak at the end due to the fact that I haven't done a workout in many weeks. cold this morning.

AM: 12 miles easy to moderate + 5 x 20sec fast strides, foam rolling

AM: 2.5 WU 2x1:30 on/off, 2x1:00,3x30sec,3x15sec 4 CD + standard core routine

Did a mini Mona fartlek. The idea was to keep the rests as a float pace that in a perfect world the float would hover around marathon pace. It was hard to stayat that perceived effort pace toward the end. It's harder than it looks. A real Mona fartlek would be 2x1.5min,4x1min,4x30sec,4x15sec. with equal floats. That will get you ready for a 5K

AM: 8 miles + stretch, foam rolling

PM: 5 miles with 5x20sec strides

windy and cold this morning.

AM: 3 WU 7x800m 2.5 CD  2:30,2:28,2:28,2:25,2:26,2:26,2:25

PM: 5 miles + standard core routine, foam rolling

Just getting back into it. I'm kind of ticked that the rests are longer than the interval. I'd rather it be 50-90 percent of the interval. Anyway I'm heavy and rusty but feel ok otherwise.