Pool Running is Fun

AM: 6 miles with 20,20,60,20,20 sec. strides included

PM: off

racing a 5K Saturday. Resting a bit to keep the legs snappy

AM: 5.7 miles 

AM: 3 WU 5k race 4 CD

PM: 30 min pool run + core lifting and hot tub

15:45. First mile was into a bit of wind and no one wanted to lead so I slowed it down. Sadly I'm not getting to 15:30 starting off with a 5:14 first mile but hey at least I didn't blow up. That said those young mile-3K types can drop a 4:50 on me and it's all over. I fell back even after the pack pulled away but I got a huge second wind after the turn-a-round and dropped a 4:59 then a 4:57. With less than half a mile to go a young GRC guy came by me and I finished out of the money. Kind of blah about this as I wanted to be at 15:30. Even though I've not been training for the 5K I thought I'd be a bit faster. I felt strong though and probably could have managed a low 32:00 10K today but not a 15:30 5K. I'm still confident I can PR in the half next week

AM: 14 easy

PM: 1 hr. Pool run 

Absolutely gorgeous fall day. I really hope we have this weather next week at Richmond 

AM: 6 miles

PM: 5 miles + standard core routine

Taper time

AM: 3 WU 5x800 3 CD 2:26,2:26,2:23,2:24,2:22

PM: 4.5 miles

light taper workout. My legs were quite snappy and ready to go after recovering from that 5K. Time to rest up the legs before Saturday. Going to keep the mileage on the low end

AM: 4 miles

PM: 3 miles + a few strides in my new VaporFly 4% + 20 min pool run and hot-tub

AM: 6 miles with several longer strides included

AM: 4 miles

Started the race looking to PR. I knewRichmond would be the place to do it since you could count on the weather. I had come off of a 5 week block of specific workouts and bigger volume and felt good. Came away with a 30 sec. PR.

It was breezy so I started relaxed with a pack then it was me and a GRC guy, 10 years my junior, in his debut half. 5:22,5:26,5:15 once we came out of the wind. After a 5:11 we were catching a few guys in the park where it got hilly after going past 10K a hair over 33 minutes. I broke away slowly after that and ran the rest of the race alone. Felt good late into the race for once and when the downhill came I floored it and was close to 16:00 the last 5K.

I also had the Nike VaporFly 4% shoes that feel odd as the stack height is high but they are light and that Zoom X foam plus the carbon fiber plate are amazing since I feel like you get more energy return. They definitely make you faster, as in more efficient, which helps. Love those shoes.

Happy to best a 3+ year PR.

Results

AM: 8 miles + foam rolling

Went to the pool but it was shut down for some swim meet so I had no pool run and hot tub

AM: 7 miles

PM: 5 miles in the cold, poring rain

legs are sore but basically fine.

AM: 7.5 miles

PM: 5.5 miles with some strides + standard core routine

AM: 7.6 miles

PM: 5.6 miles

AM: 7 miles in the hard snow that was coming down fast and stinging my face. Alone on the trail but it was a little slick

PM: off. Freezing rain, iced and dark trail along with a headache and feeling like crap caused me to bail on a second run.

AM: 8.25 miles

PM: 5.75 miles + standard core routine

slick bridges on the trail this morning but once that sun came out it was all over for the snow/ice on the ground. Afterall, it's still November in the mid-Atlantic and not January

AM: 2.8 WU 12 x 400m @ 70sec with 1 min off. 3.2 CD

PM: 20 min recovery pool run plus core machines and foam rolling

Fast little workout to get my legs back. Breathing really hard by the end 

AM: 12 miles

Ready for a break after my turkey trot and CIM 5k 

AM: 6 miles

PM: 5 miles with a few strides + standard core routine

Excited for the Turkey Trot on Thursday but ready for a run break. Likely I'll take some days off the first week of December and be restless and raring to go again by the end of that week. My diet hasn't been as good as it was before Richmond. 

AM: off

PM: 6 miles with several strides + standard core routine

windy and chilly

PM: 4 miles

Going in I thought I would do well as I'm in top shape coming off of my peak race at the Richmond half less than two weeks ago. Having recovered from that and having put in a fast 400 workout, I figured I could flirt with 5:00 pace for the 5 miles. Got pretty close!

It was cold, about 30 with a wind chill of 23 so I had to wear winter racing gear. It was fine though and it didn't bother me. The only part was when I lost my pack at mile 4 which was into the wind in uphill.

I was excited when I went out slightly sub ten for the first two miles with little effort. The leaders were already gone by that point but I could tell I was much closer to them than in recent years. Mile three was fine but it got a little hairy at mile 4 when I was getting pretty tired. The D1 dudes, GRC guys, former D1 guys, and the lone Ethiopian made it a challenge but I hung in there albeit off of my (knowlingly crazy) goal of 5 flats. Here are my splits from my GPS:

5:01,4:56,5:01,5:12,4:56 - too bad that 5:12 couldn't have been a 5:01! But hey, when you basically go out at 15:30 for the first 5K, things will happen!

One more little race before my semi-annual break/recovery then the base work begins for next spring. This race is a great race, one of my favorites.

Results

AM: 10 miles + standard core routine

Cold 

Noon: standard core routine + 10 miles

Rain, muddy, chilly 

AM: 12.5 miles + 4x20-30sec strides 

PM: 20 min pool run + hot tub

Ready for a break I think

AM: 8.25 miles

PM: 3 miles + standard core routine

Head lamp died so kept on run short 

AM: 2.5 WU 2x800,2x1600,800 2.5 CD

PM: 4 miles + gym core routine, hot tub

Did a workout for the hell of it mostly as I only have a 5K this weekend before I let the legs lay fallow for a bit of time. Felt sluggish. 2:31,2:28,4:57,4:57,2:26

PM: 7 miles in a bitter cold wind.

It's going to be a long winter 

AM: 6.2 miles with several longer strides + light core 

AM: 6 miles with a few strides in Sacramento

i like this like trail a lot and the mild weather. Cool species of birds and trees out here. Sacramento has a serious homelessness problem though with dozens of people living in filthy tents by the river.

kind of wish I were running the marathon as I feel great but then I remember how trashed my body and mind become after a marathon. A month plus to recover? No thanks