Pool Running is Fun

10 mile steady state progressive run.  I was going to run a tempo run but I really didn't feel like it so I started slow and increased the pace from there (more or less) with the last mile as a cool down.

8:30, 8:08, 6:53, 6:47, 6:50, 6:29, 6:28, 5:58, 5:57, 7:26 

I was lazy today

Today I felt good so I decided since I was lazy yesterday that I would hammer out a good workout today. During and after this workout I could tell it was a perfect way to train all levels of the aerobic system and the legs. It's long - 12 miles total - and it covers warm-up, easy b, easy a, steady state, tempo, and strength paces.  I have never done these types of progressives in the past but I can tell they are important for the half and full marathons.

splits:

(7:31 WU), 7:12, 6:52, 6:48, 6:54, 6:26, 6:02, 5:53, 5:30, 5:31, 5:51, (8:15 CD)

I was hurting on that last split.  The hills on the trails got me good but all in all I got in a good workout.  

10 easy.  Beautiful day today.

10 easy on the towpath.  Much brighter this morning since Daylight Savings Time ended.  Of course it will suck when it's dark at 5:00 p.m. but I am now running early so that won't matter much.

3 mile WU

10 x 1:00 min at 3K-Mile race pace with 1:00 min jogs in between.

3 mile CD

It was freezing this morning (literally).  I should have worn tights since my legs are not yet used to running in the cold.  I haven't run when it has been 32 degrees or colder since probably March are February. Eventually I warmed up and got some higher end fast stuff in my legs.

10 easy.  My 890s are done.  I tried to get them up to 500 miles but they are worn through and my joints are starting to ache.  I'm tossing them.  I have a new pair in a box at home.

16 min. WU

5 min @ 10k pace

  2 min jog

5 min @ 5K pace

  4 min jog

4 x 1 min @ mile+ pace w/1 min jogs 

18 min. CD 

I joined some friends and ran a non-timed "5K glo run dance party" with about 6,000 other people out at Stadium Armory.  I felt really lame at first but ended up having a good time at the dance stations and mostly skipped, kariocaed, high kneed, etc.  I stopped and dashed and jogged.  Fun time.

Day Off

Today was an amazing day for distance running in our Nation's capital on Veteran's Day.  The weather was perfect--sunny with a slight breeze. The course was the typical West Potomac Park course that's flat and fast. 

I can only describe this race as "sick" compared with other local races. I'll put it to you this way:  I was 21s overall!  Both the Georgetown Running Company and Pacers New Balance racing teams came in force. 

 I went out with the first mile in 5:07 and I purposefully slowed a bit because I knew I was going way to fast too early.  I forget the next mile split but I believe it was 10:20 something.  Three miles was 15:55, four was (I think) 21:06, and 5 was 26:42 or somewhere around there (it was pretty hazy at that point).  

I caught a lot of people who went out too fast and had a surging contest was a GRC member who found another gear at the end.  I saw the clock and gave everything I had in the hopes of breaking 33:00  I saw the clock hit 32:59 when I crossed so I had hoped my chip time might put me under.  Unfortunately it's hard to tell since the BazuSports instant results are always a few seconds slow for some reason.  I'll have to wait for the printed results to see for sure but since Bazu says 33:01 and I had 33:00, I'll go with 33:00.

 All in all I'd say a 38 sec. PR is a good day!  Not to mention I feel that I definitely have the fitness to break 16:00 in the 5K.  Hard to believe I can do this averaging my mileage in the 50-55 mpw range.  I wonder how I'll do at shorter distances after averaging 70s  while building up for Boston.  should be a great year next year. 

Results 

10 miles easy on the towpath.  Nice and warm this morning.  Legs are sore.

7 easy.  Still sore from Sunday.

I feel a little sick today and achy.  I went home early from work and just slept for a long ass time.  No run.  Trying to stave off any sickness that might develop.

I did a little cut-down strength run after work today to get the wheels moving.

2 mile warm up (7:20, 7:21)

5:47, 5:39, 5:31, 5:23

2 mile cool down (7:38, 7:48) 

10 easy this morning.

I felt kind of lazy today and a little hung over.  I also had a work event. I just didn't feel like running.  That's ok though since my season is over except for one race and the hay is in the barn.

20 min WU

6 x 3 min. @ 5k+ pace with 1 min jogs in between.

20 min CD.

10 easy before work. 

3 miles easy plus strides and drills.  That's pretty much all she wrote for this season.  Just the Turkey trot on Thursday then 5 days off then the Boston build-up.

off

I wanted to run this charity race as a last attempt to hit a 5K PR this fall before the long buildup for Boston.  I took it out in 5:04 in first because no one else wanted to push the pace. Hit two in 10:12 and died after the winner and 2nd place passed me.  I was pushing but I could tell that I didn't have the speed skills under my belt for this one.  10K was a much better race and a better distance for the training that I've put in. 

I still PRed and it was all in all a good way to spend Thanksgiving morning. 

I am going to take 5 days completely off.  With the holiday and days off from work who knows how much weight I'll gain!  But I plan on lifting and doing some core work then start running next week.  

I have my Boston plan all made up already.  I've adapted the Hanson's Marathon Method advanced program to my mileage goals.  It's going to be tough and I'll have to stay focused but I will emerge a different runner come April.  A sub 16:00 5K will be cake then if I'm still standing.

Results 

Sitting here on a beautiful day forcing myself not to run.  I'm not even sore from yesterday.  I was destroyed after Veteran's Day.  Hell I might just start back a few days early with easy 5 milers or something. No running today.

successfully had the day off.  I ended up drinking beer and had some late night fast food which I quit doing when I was training.  It tasted amazing but my stomach hurts this morning. I used to eat like this all the time.  ugg.  Trying to stay sane for the next few days and not worry about too much or a little weight gain.  After 6+ months of training it almost feels like I've lost a friend.  I know my muscles, joints and ligaments need the deep rest but I don't really like it. I'm sure a few weeks into training I'll be feeling dead wishing for a day off.  Life is ironic.

I couldn't take it anymore.  This weekend was boring because everyone was out of town back home for the Holiday.  I laced up my shoes and jogged around Adams Morgan for a bit. I felt like shit from not running for two days, drinking a lot of beer, and eating like shit.  It still didn't stop me from eating 5 Guys for dinner.  Although I don't feel the greatest, my better eating running diet is coming back tomorrow.  I'm planning on hitting the gym tomorrow morning for some lifting, do the same Tuesday, and then start the long Boston Marathon training quest on Wednesday with an easy 6 miles.

Rode the stationary for 10 minutes then lifted all major muscle groups on the machines plus another 10 minute ride.  Awkward being in the weight room.

nada

"A journey of a thousand miles begins with a single step." First day back. Easy 6 this morning. legs felt kind of shaky.

8 easy before work plus typical core routine + push-ups.

8 easy before work. Cold, 32 degrees. I did some barefoot sprint strides plus my drill routine at the gym.