Pool Running is Fun

F*cking terrible long run to start November. I was hoping to nail everything today but that was not to be. I ate my normal breakfast with Generation UCan super startch and felt great on the first part of the run. Then I had a handfull of gummy bears and some water and I felt fine. I ate another candy orange slice at 14 miles. Then I started the fast portion and bam side stitch, then two side stitches, then three, I couldn't breathe and had to slow to 6:30-7:00 pace for the rest of the run. just horrible feeling of defeat.

Alright so shot bloks are out, power gels are out, Gu brand is out, gummy bear/orange slice combo is out. only thig I can try are th Carb Boom gels my buddy gave me.  I'm also thinking that my shitty diet that last few days, consisting of a lot of halloween candy may have done me inas well. I've got to clean up my diet and stay strong these remaining weeks and pray to God my digestive tract cooperates on race day.

PM: 1 hr pool run

AM: 9 easy + standard core routine, stretch, foam rolling

PM: 5 easy + 5x10sec hill sprints

Operation eat healthy started yesterday.  Doughnuts, cake, candy, and other favorite foods need to be limitted or eliminated since I've gotten way too lax on my diet choices. I think this has a lot to do with my shoddy training the last few days.

AM: 10 easy + alternate core routine, stretch, foam rolling

PM: 5 easy + 4x100m fast strides and drills

took a Carb Boom gel after three miles into my run this morning. I did not take water with it but it tasted good and did not taste overly sweet. I had no issues to stitches, cramps, or GI distress whatsoever and felt great after eating it. I think it's because there's no added sugar and made with real fruit that my stomach was ok. Tomorrow I'll try one in a workout. 

AM: 2.5 WU 25x400m 2 CD

PM: 4 easy + standard core routine, foam rolling, stretch

I did not take splits this morning. who wants to take splits every 400 and every 30 sec/100m rest? I did take a few in the middle and towards the end to see where I was at and George threw out some splits when we passed him. 75 at 16, 73 at 21, took it down to 71 for the 24th and 70 for the last.

I know I'm in good shape but I can tell I'm at the end of the cycle. Mentally and physically I've gotten about as much out of my body as I possibly could given my other life responsibilities and that is all I can expect of myself from a training perspective.

Now the hay is in the barn as the old running coach saying goes. I am just sweeping up the barn floor at this point which means doing enough not to go flat but not overly killing myself and ruining Philly

AM: 7 easy + stretch, foam rolling, light abs

PM: 5 easy

Pretty tired this morning after yesterday's workout. Backing it down the rest of the week for the race Sunday.

AM: 5 easy + standard core routine, foam rolling, stretch

PM: 5 easy + 6x100m fast strides and drills

very humid this morning. Almost wen shirtless. the high today will be 78!! It's November 6.

5 easy in the rain

This was the last tune-up race for Philly and it was just that: a good tune-up. The most important thing was that I competed and raced against guys today and put together a decent performance. 

While technically a PR, I feel I have much greater capability in the 10K than what I ran today. This is not surprising because I am in marathon shape, and fine marathon shape at that. I found it difficult to run much faster than 5:10 in the wind of Haine's point but I feel I could run forever at 5:25 pace. I'm not that tired from the effort. Even at 5:10-15 pace it did not feel hard but my legs were accumulating lactate at a faster rate than I could clear it at the end and they were shot going down the homestretch. I could still feel Wednesday's heavy workout in my legs. It also probably didn't help that I went out so fast (it felt so easy!)

Basically I'm in great marathon shape but my legs aren't all there for the 10K which is ok since the marathon is the main goal. I'll have time to attack the short races and add additional VO2 and speed training to a lighter mileage load during the winter/spring and it's going to be a lot of fun not having to put all my eggs in the marathon basket. 

Results

AM: 7 easy + standard core routine, stretch, foam rolling

PM: 7 easy

couldn't sleep last night until after midnight. I'm all wound up with stress from buying a new car last night and I have plenty to do today to make sure I have my finances/insurance/etc arranged. I couldn't get out of bed until later so could only get 7 in.

AM: 2.5 WU 400, 800, 1200, 1200, 400  2 CD

PM: off. too exhausted and not feeling well

Had to cut the workout short since I am not feeling recovered well. This is because I barely slept the last two nights worrying about my new car, saving money, and getting my student loans paid off. My legs did not feel well. On top of this I'm alone at work and under more stress.  I need to chill, relax, and recover soon because the marathon is looming.

AM: 9 easy + alternate core routine, stretch, foam rolling.

PM: 5 easy

finally a relaxing stress relieving run this morning.

AM: 7 easy + standard core routine, stretch, foam rolling

PM: 5 easy

AM: 2.6 WU 5K tempo 2 CD  (5:28, 5:18, 5:12, 38 = 16:36)

Did not crush the tempo since it makes no sense to do so. I have no short races coming up and only the marathon to worry about and I won't be going any faster than 5:25-5:40 pace the whole time there. Taper is proceeding alright but I hate marathon tapering. In fact, I don't care much for the marathon but I'm going to destroy this race once and for all.

AM: 10 easy

Drove up to Carderock for a lovely fall run by Great Falls. It's nice to get awAy from the city. Taper is proceeding as planned. My easy pace is faster with no change in effort level

AM: 12 miles easy to moderate, some foam rolling

beautiful day.It still feels weird to be in taper mode

AM: 9 easy + standard core routine, stretch, foam rolling

another nice day, starting to get my mind in the game here a little and visualizing the task at hand this Sunday

AM: 3 WU 4x800m relaxed 2 CD

(2:35, 2:35, 2:33, 2:33)

a little pickup just to stretch the legs. I still need to get some drills and strides in and do some extra flexibility work. The taper is going well but I don't like tapering unless it's two or three days. For the marathon, you need 10 days to two weeks to help heal your body from the the months of high mileage. I still want to go for a long ass run but I can't. I'll get a long enough run come Sunday.

AM: 8.5 easy + alernate core routine, foam rolling, stretch

I'm getting that one minute super tired, a minute later super over energized taper feeling.  That's my body responding to the taper.  I'm not sure exactly why this happens but from what I can gather the body is repairing months of damage, only doing half as much activity, etc and as a result you get these wierd side affects.  I could do without the lack of a double dose of endorphins I've grown accustomed to though. 

5 easy + drills, strides + standard core routine, stretch, foam rolling

energized today. The first day in months where I was not tired when I woke up in the morning. My easy run was easy effort but I ended up going sub 7:00 pace.  oops. well I'm feeling good heading into Sunday.

4 easy + foam rolling, drills, strides

1 WU, drills, a few strides, stretching, 1 CD

If only I could explain to you all just how bad the wind was during the second half of the race at Philly...it was kinds of soul crushing.

Was in good spirits going in, the race was delayed 15 minutes but it wasn't too bad. Hit 5:34 at the mile, no problem. From there on out the mile markers were way off but the half and 10K marker were accurate. Ran by feel and for the first part. It's mostly flat with a monster hill at mile 8 which sucked ass. I drafted off a half guy before he split. I ran 1:13:3x for the half rather comfortably. Once we left the buildings, all hell broke loose.

I ran with my teammate Tom and his twin brother Derek uphill into some pretty strong wind gusts which made the miles long and the splits even slower. Good thing I quit paying attention to the splits after the half. It seemed like a never ending uphill until we went across the bridge past 17 and 18. Eventually after 19 or so we did yet another 180 turn and hit some down hill stretches finally. By then I quit caring because it was becoming very painful. I just focused on opening up my form and positive self talk since the 20-26 mile stretch felt like it never would end. I was able to pass 3-4 guys during that stretch and still managed to go sub 2:30.

Overall I was happy but a little ticked because if the wind was still I feel like I could have gone 2:27 high on that course no problem. Luckily I was in such good shape because of my training that the race of attrition at the end did not affect me nearly as bad as many on the course yesterday.  

It was a good race but I'm glad it's over for now. The marathon is not my favorite race distance and 10K-13.1 are much better distances to actually race fast than to just survive amd you don't have to eat anything during. Speaking of which I had no issues other than a slight ache once or twice right after I swallowed a gel. I managed one of those right before and two during, hitting every water stop along the way and getting a water bottle at the half. The wind really dried me out. It must have worked because I never bonked due to low sugar. My legs eventually done me in. Couldn't feel them anymore after about mile 17.

Time to recover then have a little fun running some short races this winter and spring. I want to hit a great half time this March, win a race back home, and place well at Cherry Blossom.

Results

30 min pool run, walking, light stretching

a mile walk at lunch. Legs are achy and tired when I get up from sitting awhile and on stairs, but better than yesterday.

complete rest

complete rest

5 easy + standard core routine

warm out, legs feel recovered but sluggish

8 easy.  Warm again, legs feel good

noon: 1 hr 10 min pool run

went to the pool today

complete rest