Pool Running is Fun

AM: 8 miles

PM: 5 miles + standard core routine

getting humid again. Looks like the race will be quite humid Sunday. Supernova s smell so bad from mud, sweat, and constant rain that I had to throw them out. They smell so bad that they should be burned 

AM: 3.3 WU 8 x 800m 1.9 CD

PM: 5 miles

2:33,2:30,2:27,2:26,2:26,2:25,2:24,2:21. I complained the recoveries were too long but it's ok. Got some good work in. I like recoveries between 50-90% of the time of the interval, not 100-102% but it's alright. I'm not training for a 5K.  Humid

AM: 7 miles

PM: 6 miles + standard core routine

Humid like July

AM: 7 miles

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

Very hot and humid, upper 80s this afternoon. Not much of a fall  

noon: 4.5 with 5 x 20 sec strides

backing it down to recover today and tomorrow before Sunday's race. Feel good.

noon: 4 miles with a couple strides.  humid

that was a rough one. It wasn't a terrible race but times were slow due to the fact that it was 72 degrees with a 70 dew point when the race started. I had some issues around mile 6 and 7 and lost my pack. Decided I wouldn't be a wuss and sped up again. I probably left 20-30 sec out on the course but man I'm tired now. Glad I didn't just jog it in.

It was quite hard after 6.5 miles. I was on an uphill portion of the bridge having serious negative thoughts, doing every coping strategy I could not to slow down. It's that really scare point in a race where you have to face the truth about yourself, after your ego drops away. You've got to have faith and believe you can do it which is not easy and hot and humid conditions with no possibility of a PR. I tripped up a bit and had a 5:39 mile in there before calming down and focusing on the task at hand. Basically I hoofed it instead of jogging in.

After the race my legs were a wreck. While cooling down I got quite dizzy and despite pounding two full bottles of water, did not pee for a long while. Once I ate something I felt better. I raced alright given the conditions but it's just so damn frustrating when we have July weather in October.

On to November, lower dew points, and better days.

Photo credit Charlie Ban

Results: 

AM: 7 miles

PM: 6 miles + standard core routine

legs were dead this morning. First mile was 9 minutes. That's how I know I raced well

AM: 8 miles

PM: 6 miles + foam rolling, light core

very humid again, about 70 degrees with a 69 dw point this morning. This "fall" sucks

AM: 8 miles

PM: 6 miles + standard core routine

nice and humid, 72 with 70 dew point this morning. Maybe it's the last day of summer? It's looking to be down right cold this weekend, low to mid 40s in the morning.

AM: 7 miles through the pouring rain. Completely soaked. Wanted to do ten

PM: 1.5 miles. Did get out of work early enough to run before doc appt. Ran home from the metro. Nothing went according to plan today. 

AM: 2.5 WU 3200,1600. 2.5 CD 

PM: 6 miles + 20 min pool run and hot tub for recovery

Legs were garbage this morning. Sunday's race took it out of me and I've been slacking on the recovery. I'm not 23 anymore and running the heat makes it so much harder to recover. I have to do the little things to keep me running strong. 

AM: 12 miles + standard core routine, hot tub recovery

Beautiful day then went to rec for core and say in the spa for a bit. Legs felt much better this morning

AM: 3 WU 3x3 miles with a mile easy between reps. 3 CD 

PM: 1 hr pool run + Hot tub recovery

(5:27,5:25,5:26)7:27(5:27,5:24,5:26)7:26(5:27,5:28,5:25)

Target was sub 5:30. Ran 16:19,16:17,16:19. Pretty good. A little too fast too soon as I was hurting the final 1.5 miles

AM: 8 miles in the rain

PM: 5 miles + standard core routine

AM: 3 WU 5 x 1200m 1.8 CD

PM: 4 miles + standard core routine + 20 min pool run and hot tub 

pretty good coming 48 hours after a solid long run workout. Glad the recoveries were less than the reps. 3:49,3:46,3:42,3:41,3:38, Chilly this morning. felt good.

AM: 10 miles

PM: 4 miles

Good weather today. I'm a little tired but not sore. Recovery routine seems to be working. Skipped core. 

AM: 8 miles

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

great weather this morning. Chilly at 43 but no wind which was great. Perfect race conditions. I can only hope Richmond has this exact weather.

AM: 3 WU 10K tempo 1.9 CD

PM: 4 miles + alternate core routine + 20min pool run and hot tub

chilly out there this morning, 35 degrees but no wind. Talk about a big change in the weather. Last week Thursday the high was in the 80s with the overnight low around 70. Anyway we stretched it out to 10K due to good conditions. Started slow and sluggish but it ended up alright. Legs are getting tired due to big workouts these past two weeks. Not exactly the perfect progression that I wanted but I never got slower and got at least 20 minutes at my true threshold in there. 1600m splits: 5:35,5:30,5:19,5:19,5:15,5:15,74

AM: 12 miles

Alexandria toward Mt. Vernon 

AM: 8.5 easy, 8 @ 5:40 pace, 0.5 CD

PM: foam rolling + 25 min pool run + 9 min hot tub recovery

Didn't use my auto-split which was a mistake on the downhills and in the wind. Some were apparently too fast and other miles too slow. Won't pace it like that again. A good effort though.

AM: 8 miles

PM: 5 miles with 3x20sec strides + standard core routine

chilly, 36 this morning. And to think, two weeks ago it was 70 with a 70 Dew point in the morning.

AM: 8 miles

PM: 6 miles + standard core routine

taking another easy day instead of doing a workout. I need a little more recovery 

AM: 5 miles

PM: 3 WU 8 x 3:00 min on (off 2:00) 2.8 CD

I couldn't make it to our team's workouts this week since Jenn's schedule is different this week and I rely on her for rides to the track since I have no time to drive home afterwards before work. At any rate I planned on hill circuits at Iwo after work. MCM set-up foiled that. apparently the set up pretty early. Ran to Haine's point and set up my watch intervals for 8x3:00. I was wearing my heavy Supernovas and not my light workout shoes and it was quite windy around Haines. All things considered it wasn't bad. Got the work in at a decent pace. My stomach was killing me and going to sleep was tough as well. Evening workouts suck.

AM: 8 miles. 

PM: 6 miles + standard core routine

legs felt a little gooey after yesterday evening's workout. Getting dark early. It's now head lamp season

AM: 8 miles

PM: 5 miles with 4x20sec strides + 30 min pool running

Legs felt like shit this morning. That is due to lack of foam rolling, pool running. I've just run out of time to get it all in and still sleep enough to recover from it all. Hopefully I can get to it tonight. These past two weeks have been pretty heavy training wise.

Noon: 3 WU 4 x 3200m 2.8 CD

PM: 20 min pool run, alt core routine, hot tub

3 min recoveries. Wet and cold, my feet were soaked after the second rep but I missed the heaviest rain. Nice wind on the back stretch. 
10:43 (5:23/5:20) 
10:35 (5:20/5:15) 
10:31 (5:20/5:11) 
10:30 (5:20/5:10)

AM: 8 miles

PM: 6 miles with a few strides

Going to have to start using my headlamp. I really wonder what winter snow will bring to this run commute. 

AM: 8 miles

PM: 6 miles with 2 x 20 sec strides

great weather once again

AM:  3 WU 1600,2x1200,2x800 2.8 CD   5:08,3:44,3:42,2:25,2:24

PM: 5 miles + standard core routine

Hay is basically in the barn for Richmond half. Just getting in a workout that isn't too crazy before the 5K this weekend. 

AM: 10 miles

PM:  5 miles with 3 x 20sec strides + standard core routine

great weather again