Pool Running is Fun

AM: 8 easy + standard core routine

PM: 5 easy

partied wayy too hard last night. not feeling the greatest this morning

AM: 10 easy with Tom

PM: 4 easy with one mile of straights and curves + standard core routine, foam rolling

AM: 14 with the last four in 5:51, 5:53, 5:46, 5:30

PM: 45 min pool run

getting cold out but still a nice day. 

AM: 7 easy

PM: 5 easy with one mile of straights and curves

snowing this morning. It's going to be a long winter

AM: 3 WU 7x1100m hill circuits 3.2 CD   10.5 total + alt. core routine, stretch, foam rolling

PM: 5 recovery run

well there's cold and then there's cold. There's the saying "freeze your balls off" and then there is the actual freezing your balls off.  It was 16 this morning but with all winter weather, it's really the wind that that dictates the true cold.  It was -2.  It went from the 40s-50s the last few weeks to single digits pretty much over night. uncomfortable and breathing was tough. The lungs aren't used to the cold and dry and doing a workout I felt a little ill.

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

PM: 5 easy

in the teens with lower wind chills.  Ice crystals form in my beard from breathing.  Oh well, high is 55 on Saturday. I expect to see some crazy weather swings this winter. As long as the wind/ice/snow behaves I'm game.

AM: 8 easy + alternate core routine, stretch

PM: 5.5 with .5 straights and curves + drill routine

much warmer with no wind this morning. It was nice.

AM: 2 WU 2x3200 2.7 CD   10:34 (5:25, 5:09), 10:26 (5:14, 5:12)

PM: nothing. I don't want to go over 90 this week

good workout this morning. We decided not to do the additional mile since it's still pretty early in the season which is probably a good idea. Most of my workouts have been light in volume with emphasis on consistent easy running and strides/core--perfect for base season. Come closer to February the stretched out long runs and workouts will get more intense.  Funny how easily 5 teens came on the track this morning though which is a great sign.

AM: 12 easy

PM: off

I only wanted to do 10 this morning and then do a short hill sprint/stride session in the evening but my teammates pulle me out to 12 and with 87 on the week I didn't want to put mileage over that.  I'll probably hit 90 this coming week though

AM: 15 progression:  

8:19, 7:55, 7:26, 7:21, 7:21

6:59, 6:26, 6:26, 6:20, 6:34

5:57, 5:25, 5:28, 5:19, 5:21

very warm at 55 degrees--great weather for a good run

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5.5 with .5 straights and curves + drills, light plyos

not too bad today. Feel really good running

AM: 3 WU 8x1100m hill circuits 1.5 CD

PM: 4 easy/recovery + stretch, foam rolling, hanging abs

last week of hills. Got after it and went for 8. Legs are pretty tired after that one. recovery run ended up being faster than I wanted it to be but felt slow while doing it. I think the extra lifting, plyos, and strides I've been doing are working at giving me a more responsive or efficient neuromuscular system. At least that's the idea so that I can really get after it in some February workuts and short races get attain my March and April goals.

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

PM: 6 with a mile of straights and curves

pretty damn chilly this morning with windchill at about 9 degrees

AM: 8 easy + alt. core routine, stretch, foam rolling

PM: 5 easy

skipped any strides this evening because with the workout Tuesday and the last few days of stridesthe legs are a little tired.

AM: 3 WU 6400m tempo in 21:24 (5:34, 5:23, 5:16, 5:08) 2 CD

PM: off

Pretty decent tempo this morning. Although only about four miles, I felt very comfortable for the last two 1600s. I should be getting into some great shape by March.

10 easy with 100,200,300,300,200,100 R pace ladder + foam rolling, standard core routine

16 mile progression run:

8:23, 8:10, 7:24, 7:37, 7:19

6:39, 6:32, 6:31, 6:48, 6:18, 6:00

5:29, 5:19, 5:27, 5:15, 5:19

AM: 8 easy + 45 min. pool run

PM: 4 easy

cold

AM: 2.25 WU 1600, 800, 800, 800, 800 2.2 CD

PM: 4.2 + alt. core routine, foam rolling, light lifting.

It was stupid cold this morning. It was 15 which doesn't sound so bad, right? Well the WIND made it easily -2 according to accuweather this morning at 6 am. I can attest that It felt like shit to run outside this morning. Times were pretty slow since my body was working extra hard to keep me blood flowing to my muscles. This is normal in these conditions but feeling a little nauseous breathing hard cold air sucks a$$

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

PM: 7.5 easy in the snow

My knee is bothering me...a little bit of runner's knee. I'm guessing as a result of very fast down hill portions on my runs and the extra plyos I've been doing...it's also possible the extreme cold workout yesterday when my legs never warmed up could be to blame. I've got to watch this closly and make sure I don't over do it. If I take measures now I think I'll be ok. probably taking tomorrow off.

took the day off but went to the gym for some lifting, stretching, and foam rolling.  The eliptical with the heavy uphill resistance made my knee feel a lot better. That and the leg press with very heavy weight. Getting my quads stronger makes it feel better. I am going to start to incorporate a little mor lifting/exercises for my legs than I used to as an injury prevention measure.

up early at 5:30 this morning for this one. Met Greg and Kenny to get our long run in before work and before the epic blizzard of 2016.  My legs were heavy due to all of the lifting I've been doing to make my knee feel better. It was also 20 degrees and ice froze in my beard. Times were a little slower than usual but we didn't care given the conditions

splits for the fast segments: (5:45, 5:39, 5:41, 5:47) (5:30, 5:37, 5:34) (5:39, 5:34) (5:25)

There's a blizzard outside. It's bad. I crawled over the windy drifts to may friend's place and ran on the dreadmill for 11 miles. My knee warmed up and was fine at a 2 incline. I then did my standard core routine.

10 easy on the treadmill + standard core routine. shoot me now. I have a scratchy throat and feel like crap from the change in my routine. something about fresh air, the outdoors, and exercise heals my soul. Without it--like in a blizzard-- something is missing.

AM: 8 easy on the treadmill + standard core routine, ab work, dips

PM: 4 easy over snow drifts, banks. had to walk at times to get over waist high piles of snow

AM: 5 easy through the middle of the side streets. Had to dodge some cars but the only decent place where I don't have to climb snow drifts is the middle of the street. So much snow needs to melt.

PM: 2.5 WU 7x3min on w/1.5 min off. 2 CD + alt core routine, foam rolling. light workout, I didn't push the ons too much. Just needed to get the treadmill legs to go away. it was warm-about 50 degrees so with mountains of melting snow there were pockets of freezing air then hot air. 

AM: 7 easy + a little stair climber with higher weight

PM: 5 easy

legs feel a little more in the groove today. Treadmill legs suck ass, they just didn't feel right after three days on the dreadmill.

AM: 6 easy dodging black ice. I fell once but it wasn't serious. I still had to hurdle some snow banks and slow at other sections.  Just biding time with each day's snow melt.  It will probably be another week before the snow goes. I'm so happy to see 60+ degrees in about a week. Lets hope February proves mild this year. I had the same thought last year and February was winter hell on earth.

PM: 6.3 miles with a 5:10 picku-up mile then some strides

Running the 5,000 meters at the University of Maryland Indoor invite this weekend against some college runners.  My speed/specific endurance is not where I want it to be--it took a hit with the blizzard, but it's very early and as such I'm not expecting much. Getting my body ready for some tough workouts in February with main race targets in late March and early April, when the weather will be glorious, and sub 5 miles aplenty.

6 easy + stretch, foam rolling.

tired of running over snow. It's better though

I ran an indoor track meet for the first time in over a decade against a bunch of college kids. It was a lot of fun but felt a little odd. This was no road race. I had a hard time with taking splits so I ran by feeling and raced against guys.

This is a college meet so of course the gun goes off and I'm in last place on the first lap. I work myself up to half way through the field and then at the front of the chase pack. By then it was half way through the race cruising at 5:00 pace then my legs start getting that lactic acid heavy burn and fail to respond much for the rest of the race.

This is just the lack of fast interval work in my training. That is normal this time of year.Too much of the potent fast interval workouts now, and a burnt-out heap I willbe come April.  But that does make it frustrating when I expected to run in the 15:20s...and no doubt that I could with a few more workouts and an actual taper. Never mind the blizzard and subsequent treadmill running that de-railed the great running streak I had going. At any rate, I had a good time. But for a marathoner coming back down, fast short races and pushing through pain is the only recipe for success. On to an outdoor 5K next week

Results

the first 200m splits are telling. I really held my pace a lot better than those younglings. I'll chalk it up to experience.

PM: 5 easy

AM: easy to moderate long run

PM: 1he pool run

Time to get down to business now that most of the snow has melted

AM: 8 easy + standard core routine, stretch foam rolling.

PM: 5 easy + 5x10sec hill sprints

Gloriously warm this morning. Shorts and tech tee and relaxing temps. highs in the 50s today. Just what we need to get the rest of the snow to melt from the trails.

AM: 5 easy

PM: 2.15 WU 7 x 800m 2 CD  (2:31, 2:29, 2:25, 2:25, 2:25, 2:24, 2:22)

Track was mostly free of snow but on one curve the snow was out in lane two so splits may be slightly off but pretty insiginificant. I had a decent workout despite heavy legs.

AM: 8 easy + alt. core routine, stretch, foam rolling

PM: 5.5 easy with .5 straights and curves

rainy but warm

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 6 easy with 4x200m 

good weather, tired

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

PM: 5.5 easy with .5 straights and curves

7 easy + stretch, foam rolling

racing a 5K tomorrow.

A beautiful morning for a run. About 30 degrees but the wind was more or less calm and I felt great--first time in a long while.  Pinned the bib, warmed up, lined up and we were off.

First mile with Charlie: 4:57, the mile with the turn-a-round in the middle: 5:01. At that point I surged hard because they pace was really not that difficult. I found it rather interesting the I was going 5 flat pace and my legs didn't feel heavy.  I was ahead enough not to hear anyone behind me. I gunned it, then again, then again. Jab, jab, punch--attempting to bury anyone who thought about passing me. I was in the lead in an actual race with legit club competition. I just told myself to focus and dig and I ended up having a great race.

There's nothing quite like breaking the tape. Even in a local 5K it's a very rare and great event in running.  Running is hard so you end up having more bad and just ok days by far than great days where it all comes together but when it comes together is so worth it. A big PR and a fun time to boot. I'm pretty lucky to be healthy and am looking forward to a solid month of half marathon training. I'll post a legit photo here when they come out.

PM: 4 recovery

splits: 4:57, 5:01, 5:00

Results

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5 easy

AM: 3 WU (1600, 800, 1600, 800, 1600) 5:15, 2:28, 4:59, 2:25, 4:57

PM: 4 easy + alt. core routine, stretch, foam rolling

wet snow/rain about 37 degrees. Pretty crappy weather really. too warm for solid snow and cold enough to make you wet and your hands cold.

Here's an interesting thought to ponder. I ran my recent 5K at 4:59 pace.  In order to make the Olympic Trials B standard through the half marathon, I'd have to run this exact pace for 13.1 miles, or more than 4 times the 5K distance.  That's some legit running. It's hard to imagine having the stamina, endurance, and speed to conquer that. Then again,  I never thought in a million years I'd break 15:30 in a 5K either, and here we are at 30 years old.

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5easy + 6x10sec hill sprints

cold and very windy. Some real wintry shit--single digits--coming down for the weeked. It sucks

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 6 easy with 4x200m included. Windy cold

cold this morning, with windchill of 13. It could be worse, and it will. Sunday morning wind chills could very well be below zero with actual temps in the single digits. For this area that's damn cold.

AM: 3 WU 3200m,1600m 2 CD  10:45, 5:10

PM:

Very cold this morning. The one saving grace was the wind was calm but it was 20 degrees. I'm not sure why but I felt incredibly cold and the legs were stiff and times were slow. I wasn't in a very good mood. It was one of those days you just had to force yourself to get out there and deal with it.  The next two days will be like this. I have a big long run Sunday but the temp will be single digits with a -10 windchill.  Things start to happen in that weather. Legs don't want to move, your feet will go numb, you won't be able to feel your face, all the while running slow as shit but putting in a lot of effort.  Just have to keep with it and accept the weather and deal with it.

AM: 12 easy. Frozen ice in my beard. The wind at 20 degrees air temp is just a preview for tomorrow's workout with a 13 degree air temp and a wind chill of -5

PM: 3.5 with .5 straights and curves. Down right cold as F&%k out there in that wind

AM: 4321 marathon pace long run.  It was 12 with a wind chill of 3 which was really not that bad. It certainly sucked ass for the first three miles and then the first fast section. My legs felt heavy but eventually they warmed up and I was able to hit normal splits. Good workout. my Ride's are about cooked.

8:03, 7:43, 7:24, (5:45, 5:34, 5:38, 5:49), 7:34, 

(5:34, 5:29, 5:22), 7:31, (5:29, 5:22), 7:37, (5:19), 7:57

AM: 8 easy trudging through the snow. Face/beard was an icecicle. Apparently it's supposed to be 6 inches when it's all done. Just enough to mess with your footing on the run.  I'm looking ahead and it's going to be in the 60s by the end of the week! So this snow will be gone soon.

PM: 5 easy through ice covered trail. Only safe place to run was that little bit at the edge of the trail where it met the snow. Standard core routine, foam rolling.

AM: 2 easy. Impossible to run this morning with sheets of ice everywhere. I really needed two more hours for it to melt enough for it to be safe since it will be in the 50s today. It was so pointless going 9 minute pace having to walk and still nearly falling on the trails.

PM: 2.4 WU  6x1200m 1.5 CD  (3:46, 3:43, 3:41, 3:43, 3:39, 3:39)

Great workout this evening. It was in the 40s so the legs were finally able to get warm enough to have a decent workout.and I stretched it to a 6th rep.

AM: 8 easy + alt. core routine, stretch, foam rolling.

PM: 5 easy

Legs are certainly tired this morning after yesterday's excellent workout. Probably running my tempo tomorrow and my long run Saturday so I can run with Greg, who has to leave Sunday. Better to move the workouts up a day and have someone to run with. That means no 200s or hill sprints today so I can recover.

Noon: 4 easy + standard core routine, stretch

PM: 2.6 WU 8K tempo 1.2 CD  1600m splits: 5:28, 5:14, 5:11, 5:14, 5:10

slept in today by squeezing in a quick 4 at lunch instead of before work. windy and cold for the evening tempo

AM: 8 easy/recovery + alt. core routine, stretch, foam rolling

PM: 5.5 with.5 straights and curves

relaxing run this morning. Legs needed a slower day to recover. I've been hitting it hard this week with full workouts. I'm in pretty great shape. Tomorrow I have a progressive 16.

AM: 16 progression long run

8:35, 8:08, 7:35, 7:34, 7:09

6:45, 6:29, 6:35. 6:28, 6:13

5:49, 5:35*, 5:24, 5:26, 5:21, 5:19

* Bethesda tunnel mile messed with GPS. we were most certainly going faster than 5:50 pace, we were in the 5:30s somewhere.

Good long run this morning. I went into it tired.  I've had a great week of training this week and have been able to get plenty of sleep and have kept my diet more or less pretty good. Im not sure how fast I'll run at Shamrock but I'm thinking I'm going to at least PR for sure.

AM: 10 miles easy

Decided to only run once today since I'm really tired. Took a three hour nap this afternoon.

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5.5 with 4x10sec hill sprints + .5 s and c

Weather in the 40s is very relaxing compared to the 20s. So much more enjoyable.

AM: 3 WU 400,800,1200,1600,1200,800,400  1 CD
75, 2:31, 3:45, 4:59, 3:43, 2:27, 68 

PM: 4 easy + alt. core routine, stretch, foam rolling

Cold and tired this morning. It was raining the whole time. Wasn't a bad workout but I never felt great and I could tell from my splits I was tired. I think this level of tired is normal. It's not too much to get recovery in but it's enough to know I'm training pretty hard right now.

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

PM: 8 easy through an insane thunderstorm in February. Intense rain, hail, flooding, winds. I was soaked but made it through.

AM: 7 easy with 4x200m included

PM: 6 easy + standard core routine, foam rolling

AM: 2.5 WU 3200,1600 2.5 CD  (10:35, 5:06)

PM: off. I need to rest to let my body catch up. I can tell I'm pushing my ability to recover.

short workout because I am doing a 4321 long run Sunday. Had to break back ino my winter gear

AM: 11.5 easy

PM: 4 easy with a mile of straights and curves included

Still chilly this morning but very calm and sunny made it feel a bit like spring. I'm going to thoroughly enjoy the 60 degree days coming up. I also felt much better running today.

AM: 17 mile 4321 run

PM: 1 hr. pool run

My GPS started doing some strange shit toward the end of the run.  For instance, it said I ran 5:11 then 6:11 for two miles when the effort was exactly the same so I had to delete the run.  I know I averaged about 5:30 for the 4, 5:30 for the 3, then 5:20s for the two and ran 5:15 for the last pickup mile.  Good run. 

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5.5 w/.5 straights and curves.

Nice and spring like day.  The only complaint I have is the legions of joggers and cyclists on the trails.  It's nice that people are getting out the door and being active but I have a twinge of elitist feeling like it was better when it was cold because I had the trails to myself!

AM: 2.5 WU 1600, 6x800m  5:01, 2:25, 2:26, 2:27, 2:24, 2:27, 2:25 2 CD

PM: 4 easy + lifting routine, stretch, foam rolling

I had some difficulties pacing the 800s. George wanted negative splits so I slowed down the first lap and sped up the second but I noticed my overall rep time slowed when doing this. The fastest reps were the ones I evenly or positively split but I felt much better on the negative split reps.  I wish Greg was around, he can pace these better than I can. Still a great workout but the splits don't look pretty.

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

PM: 5 easy

Today was one of those very windy backwards days. It started at 50 degrees with a 38 wind chill for the morning run to work and it was 40 degrees with a 24 wind chill in the evening. About blew over on Key bridge. too tired to do any strides. Work was crazy today and winter is back with cold temps again

AM: 8 easy + core lifting routine, stretch, foam rolling.

PM: off

felt better this morning after 9.5 hours of dead sleep. Feeling run down this evening. Super busy at work. I need a rest so I took the evening off.

AM: 2.5 WU 6400m tempo 2 CD. (5:28, 5:26, 5:17, 5:26)

PM: off, rest.

Felt terrible this morning. My body feels week and tired and I've got a sore throat. Pretty shitty tempo attemp so I capped it at about 4 miles. skipped the extra run to go to bed early.

AM: 12 easy

felt much better today. Only got one run in though

16 progression run. Ran by myself but my splits were great and I felt better. Ran 5:21 average for the last 4 miles.

AM: 8 easy

PM: 5 easy with 5x150m strides and drills + standard core routine, stretch, foam rolling.

well I have a cold. All the zinc tabs and sleep couldn't stop the enevitable but it's only a slight bug, I still feel good, just full of snot.

AM: 2.5 WU 800,800,1600,800,800 2.5 CD   (2:30, 2:24, 4:53, 2:23, 2:23)

PM: 4 easy + lifting routine, stretch, foam rolling.

short and sweet workout. great weather today. Looking good for the races the next two weeks. This evening the hobby joggers and fair weather cyclists were out in force. You've got to dodge the ones who have no trail etiqutte whatsoever.

AM: 8 easy + standard core routine, stretch, foam rolling.

PM: 5.5 with .5 straights and curves

pleasant this morning, very warm this evening. Remember that time where it went from winter to summer in one day on March?  Itchy-ass legs: tights and cold temps to shorts and sweating (and dodging hobby joggers and cyclists). Great weather though

AM: 7 easy + alt. core routine, stretch, foam rolling

PM: 5 with one mile pick-up at race pace

warm, even humid. Had to take my shirt off this evening. That's right folks. Monday was full winter tights, hat and gloves etc. Thursday evening it's a shirtless summer time run

5 easy after the long car ride to Ohio

A few months ago my aunt Deb planned a weekend where the who family could come back and celebrate my Grandma's 80th birthday. Everyone lives so spread around the country that it's very hard to get everyone home for a holiday like Christmas. It just so happened that the weeked she chose was the same date as the Beer Bottle Open 4 mile in Columbus Grove, the best race in Putnam County. 

The Beer Bottle Open was the brainchild of Jerry Bunn and a couple of his buddies back in the late 70s. They were a product of the first running boom and wanted to have a race in Columbus Grove and of course, talking over some beers decided to name it the Beer Bottle Open. The race has been going on since 1979 I believe and is part of the Ohio Grand Prix, a collection of races known for their good courses, locations, and event history.  I found out about the race back in 2003 when as a high school junior, I began heading up to CG to run with the CC cross country boys over the summer.  I was always amazed at the top ten guys at the BBO and how fast they could run. Most years it is won in low to mid 20s but every now in then you'd have a couple guys going under 20. Back in it's hey dey a few guys went 19:30s. Indeed the course record is 19:07 by Chris Prior, a form Olympic Trials qualifier. I've always wanted to come back home and have a go at the race and this weekend and the Patbird's birthday worked out well.

I realized when I got to CG high school that the weather was good and the wind, which is usually an obnoxious NW Ohio gale, was only a minor nuisance. I also realized when my Dad's sister's and cousins showed up that I'd have a lot of people going crazy cheering for me in the race. The first mile was right on, 5:00. I had a guy to run with half way through that mile since he was doing 800 on 800 off workout. I wish he would have changed his workout to "pace Deters through two miles." Once I got into the second mile and the cone turnaround, I was 10:11 through two miles and I fell off the pace. I tried to concentrate on putting in surges but being out there by yourself with no one else to compete against, it was tough to stay on top of the pace. I realized aafter I did another 5:11 that I would not be near my goal but did a good job of picking it up a bit for a last mile in 5:06. I didn't go balls-to-the-wall but just got in a solid effort because I have a big race at Shamrock next week!

It was a fun race and I wish I could come back and run it more often. Seeing old friends like Eckman, an old CC/track teammate, and running with my cousins was fun.  It was also quite hilarious having my family out there going nuts after winning the race. I proceeded to have a bowl of hobo stew washed down with a Busch Light (of course).

Results

Me and Jerry

The cousins and uncle Dave, who ran

Redbird, Patbird, and all of the cousins.

PM: 15 easy long run + standard core routine

around Ottawa Glandorf in the rain. Relaxing.

AM: 8 easy

PM: 4 easy with 4x10sec hill sprints

In bed with fever, and chills. too sick to run

PM: My fever is gone so I went on a 3 mile jog and stretched to keep my legs lose.  Not sure if I'll be racing this weekend.

feeling a little bit better today but after my run I was feeling a little too tired

PM: 6 easy + standard core routine.

sick still,not feeling very good. I just need to rest

AM: 10 easy + standard core routine.

feeling significantly better after a 10 hr night of sleep.  I'm not racing tomorrow, still not healthy enough to race.

AM: 12.5 with .5 straights and curves

feeling better still today butwhen I did the stride outs on the straights and curves I felt predictably sluggish, but that will come back when 100% of my strength returns. I'm not so sad I missed Shamrock.  My teammates ran it today and it was 40 degrees, stedy rain with 20-30 mph. times were pretty slow there and I wouldn't have been a happy camper if I did race anyway.  Looking to run the Delaware half in May now, I have that to look forward to. 

AM: 7 easy + alt. core routine, stretch, foam rolling.

PM: 5 easy + 6x10sec hill sprints

actually feel good this morning. sluggish doing the short hill sprints

AM: 2.5 WU 1200, 800, 400, 1200 4 CD

PM: rest

The workout was suposed to be 2-3 x (1200,800,400). I felt funny but still ran on pace for the first set. The beginning of the next 1200 it was like I was hit by an anvil. My legs tightened up and I could no longer run fast. George said before the workout that the effects of my sickness would probably rear its ugly head in the middle of the workout, and sure enough it did.  Whatever I had last week it knocked my body on its ass. I need to keep recovering and taking care of myself so I can return to form.

AM: 8 easy + alt. core, stretch, foam rolling

PM: 5.5 with .5 S and C

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 6 easy with 4x200m included

Warm. Spring has sprung. Blossoms, flowers, and dodging joggers and cyclists

AM: 2.5 WU 6.4 K tempo. 2.5 CD  (1600m splits: 5:28, 5:18, 5:15, 5:10)

PM: 4 easy + alt core routine, stretch, foam rolling.

felt much better this morning.  Warm and humid. Went shirtless. Evening run was nice but for dodging tourists by the cherry blossoms

AM: 12 easy this morning. Very nice today with cherry blossoms at peak bloom

AM: 12 mile progression run: 8:20, 7:50, 7:17, 7:17, 6:53, 6:42, 6:13, 6:23, 5:33, 5:17, 5:17, 5:15

George had us keep the run rather short today. I'm thinking he wants us to lighten the load a bit this week because of 1. I was really sick last week and the rest of my training buddies ran a half marathon, and 2. he wants us to run well at Cherry Blossom this Sunday. I was fine with just 12 because I was able to run faster at the end and I'm not running a marathon anytime soon.

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5 easy + 6x10sec hill sprints

rainy but still spring like in the morning. Extremely windy in the evening. running sideways over key bridge.

AM: 2.5 WU 1600,1600,800,800,800 2.3 CD  5:00, 4:59, 2:27, 2:26, 2:22

PM: 4 easy + lifting routine, stretch, foam rolling

My strength is back and I feel good. I went out too fast and slowed it down mid interval in the first 1600. I got a little too excited but George kept me in check. Afterall, he's right when he says there's not much difference between 4:55 and 5:00 for these workout reps. No need to squeeze that extra out just to hit a time when it doesn't make sense.  It also does not feel like I've lost much from my down week. It wasn't ideal getting sick that week but it's good to feel healthy and strong again. It's really easy to take that health and strength for granted. 

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5 easy. 

amazing weather today. It's on the chilly side, 40s with a high today of 60 but I like that. It's nice to have an actual spring of middle temps around here instead of 30s then 80s in a week.

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 4 easy

pristine and warm day. Meb was in Arlington today, literally two blocks from where I live so I went to see him speak.  There are not too many genuine heroes anymore in sports. Someone who truly is an inspiration and leads by example. Meb is an amazing guy. He grew up literally dirt poor and his family fled Eritrea to Italy then the U.S. I didn't get a chance to ask him about this clip but here he is after the Olympic Trials marathon last month at the press conference when the other Olympic qualifiers spoke about him : https://www.youtube.com/watch?v=6qRiCzK7vvI 

PM: 6 with 5x30sec strides included, light core

hot and humid in the upper70s. Ironic, given the race day forecast. 

noon: 4 easy, stretching

Well tomorrow is going to blow: literally. High 30-50 mph winds have caused the race organizers to take down mile markers, tents, and to cancel the elite womends advanced start. Which means times will be slow, and the elite Kenyan women will now be running with me and my pack. New goal: don't get beat by elite Kenyan women. That's not going to be easy, at all. Man this spring has sucked so far. My two big races were Shamrock (I had the flu and DNSed) and Cherry Blossom (abysmal conditions).  There were so many calm and seasonable days this past week while I sat in the office. the day we get to have some fun and race it will be 34 degrees with a 18 degree windchill...in April...in DC.

This year's Cherry Blossom turned into a tough day with very strong winds at some points.  The race decided to remove tents, the elite women's start, mile markers, and the award ceremony due to a high wind advisory. Ironically the weather was great all week while I sat in my office working. But the one day this month that had to be pristine is the one day a polar vortex rushes through the region, dropping temps to the mid 30s with windchills in the teens this morning. I run like shit in the wind. It has something to do with my form. I fly when the wind is behind me, and slow to a crawl when it's in my face, moreso than other runners I find. It has to do with the light and relaxed stride I have I think. I really don't run "with my legs" but rather with my hips and a forward lean. Think ChiRunning. No power running here. I think this puts me at a disadvantage in windy conditions but that's just a theory.

The first mile was a bunch of elite Kenyan women, myself, Greg, and some other local boys. 5:10. We then turned into the wind and things got choppy. 5:22. I knew it would be a long day. Greg slowly pulled away and I couldn't bridge the gap, which only got worse after we rounded Haine's point and straight back into the wind. Luckily we were only into the wind for about half the race. But boy it was bad when we were. I ended up running about 4 miles of the race alone. Luckily by mile 8 two taller and more muscular guys who I believe to be Graham and Carlos came by me and I latched on, after running a 5:44 mile into the wind. I was able to save face and kick it in hard to catch Jerry and finish 29th, worse than I did last year in 26th, with two women beating me, just like last year.

Not a bad run given the conditions.  And of course time is worthless on a day like this. Just look at the overall guys' times. usually 45-46 minutes wins it. This year the winning time was 48:26. so that's about 2-3 minutes off. I would say I would have at least gone sub 52:00 on a calm day but of course there is no way to know for sure. That's running for you and by association life. You put in months of work for the "perfect" day which comes about once or twice a year. Like Outkast says, you can plan a pretty picnic but you can't predict the weather.

The point is to keep trudging forward and be thankful to be healthy enough to be out there enjoying it. My day will come whe the miles are easy and the times are fast. It's only a matter of time. You just have to keep moving forward and keep puting in the work. Never give up. That's how winning is done. Whether you finish first or not is irrelevant. 

PM: 1 hr pool run for recovery

Results

My enhanced RunPix Result

Photo credit to Cheryl Young

Greg Pulling away during mile 4

Feeling strong with the wind at my back

Into the wind at the finish, I made it past Jerry but Buze Diriba from Ethiopia was too much. Yea I know, I was beaten by a woman. But she was tough man. Props to her. Ripped my legs to shreds with that last kick.

AM: 8 easy/recovery.

PM: 5 easy  in the rain + standard core routine, stretch, foam rolling

Legs were pretty beat up this morning from the race. Afterall, it's the first race over 4 miles that I've raced since the Philly Marathon last November. That last sprint to attempt to put down those guys passing me at the finish yesterday did a number on my old man legs.

AM: 8 easy + alt. core routine, stretch, foam rolling.

PM: 5 easy

cold this morning, 30 degrees and breezy. still sore

AM: 9 easy + stretch, foam rolling

PM: 5.5 with the last .5 straights and curves

cold again this morning. Was running behind and had to skip my core routine

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5 easy + 5x100m strides and drills

"Running can provide a period of clarity, a rush of endorphins, and a sense of accomplishment – a much needed validation that I’m doing ok at this whole “life” thing."    from the good blog post: http://www.runnerstribe.com/what-can-we-learn-from-runners-about-getting-better-a-column-by-david-mcneill/ 

AM: 2.7 WU 3200m,1600m, 2.5 CD    10:25, 4:59

PM: ended up drinking beer after a long day at work

short workout this morning to get the legs turning over.  I'm still carrying some leg fatigue from Cherry Blossom. I did put in a lot of miles this week as well. Not as young as I used to be. Only a few years of my physical prime left!

AM: 11 easy

PM: 4 with one mile barefoot

cold today and windy this evening. It was snowing this morning. in April. In VA. tonight the low is 27 with a windchill of 19.  I wish it was March again.We had a couple of actual hot 80 degree days

AM: 14.5 moderate to steady state long run. Pretty cold this morning. This better be the last time I have to wear tights. It is April 10 afterall. felt good.

AM: 8 easy. light rain

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

AM:  2.5 WU 2x800, 2x1600, 2x800 1.5 CD   2:30, 2:28, 4:55, 4:55, 2:23, 2:23

PM: 4 easy + alt. core routine, stretch, foam rolling

Good workout this morning. It was oddly warm, like 60 degrees and humid. went shirtless. Don't worry, it is supposed to get down into the 30s for tonight's low.

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5.5 with .5 straights and curves strides

nice spring day. a little tired from yesterday

AM: 6 easy + light abs, stretch, foam rolling

PM: 5 easy

racing a 5K tomorrow but I'm using it as a tool to prime my body for a fast 10K next weekend. I'll want to run well but I'm not tapering or anything, just a little less miles today. 

Food for thought about the marathon: http://www.runnersworld.com/running-times-info/the-marathon-a-race-too-far  I feel like I lose a bit of my life expectancy after a very hard marathon and it takes months to recover. Why not have more fun getting faster and aim for only one marathon a year? Makes a lot of sense to me.

I decided to do a 5K as part of the low-key Crystal City 5K Fridays.  I needed a good speed session to get me ready for next week's assault on my 10K PR. I didn't run as fast as I wanted, even for a pseudo-workout, but it was fun. If only I had someone to run with out there.

My garmin wouldn't connect next to the buildings so I did not even use a watch at all and went by feel. I feel like doing that is a mistake for me yet. I realized I need that feedback each mile to adjust my effort accordingly.

First 800m I dropped everyone and was alone. I don't know what I split for the mile and I didn't like that. There were many 90 degree turns and a 180 around a cone. I could tell it was hard to stay on top of the pace out there alone in the wind but that's alright

Even though it was a pretty slow time for me when you look at my other race results, once you put it into the context of a glorified workout then it's fine.

Results

AM: 10 easy

PM: 5 easy

Beautiful spring day. 658 miles on my Glide boosts and they're done.

AM: 12 easy to moderate

PM: 4 with one being barefoot

Gorgeous spring day outside

AM: 8 easy

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

warm. about 85. went shirtless in the afternoon

AM: 2.5 WU 400,400,4x800,400,400 2.5 CD  71, 70, 2:28, 2:26, 2:26, 2:25, 66, 65

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

good workout this morning. Made it a little shorter than usual because I have a big 10K this weekend. Had a duck dive bomb me and almost hit me. WTF? All I hear is a quacking noise then I see a female mallard coming at me full speed. She veered off at the last minute.

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5 easy

another nice day

AM: 8 easy + alt. core routine, stretch, foam rolling

PM: 5 easy home

AM: 6 easy + full set of drills and 6x100m fast strides

PM: rest

AM: 4 easy in the rain, stretching

PM: rest.

racing tomorrow

AM: 2 WU 5.4 miles of racing the Pike's Peek 10K.

This morning I was all ready to race well and the course and conditions were perfect. I was feeling great. here are my splits through 5.4 miles: 5:07, 5:07, 5:01, 5:08, 5:03.  at 5.4 I had a very severe cramp to the point where I couldn't breathe. I was in 5 place eying 4th at this point but I HAD to stop. the pain of not being able to breathe was really intense. I stopped, tried to relax and began running again but three more stitches started. It was no use. My diaphram was spasming and I was afraid it wouldn't go away as it was pretty painful.

No one knows what causes side stitches for sure. Some believe they are the result of improper breathing, weak core muscles, or a genetic predisposition for the little ligaments in your trunk bewteen your ribs (peritoneum) to spasm.I know what causes them in me. It's always the result of too much greasy and sugaryfoods and or alcohol.  I had too much beer Friday night and I suffered the consequences. My diet has been lax lately and it caught up to me.  Another bummer, another wasted opportunity.  But this time it's not the flu, it's not 30 mph winds. It's my own damn fault.

Things are in the works for me to fix some things in my diet and dedicate myself a little more. What I do in the other 22 hours a day have a definite impact on my running. I'll start with these three things: 1.  Reduce unecessary sweets. No more eating several cookies or candy bars, or cake everyday while training. Only on my one day a week cheat day. 2. Reduce alcohol consumption while in training. no more drinking 7 or 8 beers with tater tots and nachos for dinner for instance. 3. Reduce my addiction to soda and carbonated beverages. Like with sweets, I can have some soda on a cheat day for instance instead of with every meal.

I already eat my vegeatables and fruits and dairy, and grains. I've got that part covered. I think the "excesses" of the above are now affecting me more since I'm 30 years old and not 19. I could get away with it when I was 19.

PM: 5 easy.  spectacularly beautiful day outside.

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5 easy

the spots on my abs/ribs where the stitches were yesterday were still sore when doing my abs today.

AM: 2.5 WU 1600,4x800,2x400 2.3 CD    5:11, 2:27, 2:25, 2:22, 2:19, 66, 68

PM: 4 easy + alt. core/lifting routine, stretch, foam rolling

decent workout this morning but the last 800 and second last 400 put the led in my legs and I was too tired to run 65 on the last 400 which also made me legs quite tired during my evening run. Coach is puting the edge on the knife with these 400s. Also notable that this is the first time I've broken 2:20 for 800 in an interval workout while maintaining a sustainable workout effort. Then again, I haven't put in a quality long run in about a month.

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5 easy.

tired from yesterday's workout

AM: 8 easy + alt. core/lifting routine, stretch, foam rolling

PM: 5 easy + 6x100m fast strides

cool and rainy

AM:   2x3200m. 10:29 (5:19, 5:09), 10:22 (5:17, 5:05).

PM: 4 easy + standard core routine, stretch

Not too crazy this morning, but enough to challenge the legs a bit. squeezed in a quick 4 at lunch

AM: 12 easy with Bill at Carderock

PM: 1 hr. pool run

Haven't been to the pool in awhile. Looking for an excuse not to go Uber

AM: 16 progression run. It was raining the whole time which means I was soaked and the trail was really muddy. Sand and mud all over

PM:

AM: 8 easy + standard core routine, stretch, foam rolling

PM: off. Too tired from yesterday's run in light of workout tomorrow and this weekend's race

AM: 2.5 WU  4x800,4x400   2:28, 2:24, 2:21, 2:23, 69, 67, 68, 68  2.5 CD

PM: 4 easy + alt core, lifting, stretch, foam rolling

dragging ass. Not that the times were too slow but my legs were exceptionally tired this morning from Sunday. 

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5 easy

It rains everyday now

AM: 5 easy + alt.core routine, stretch, foam rolling

PM: 5 with 5x30sec strides

raining, forgot to vaseline the nipples, ouch. went shirtless in the cold

PM: 6 easy with 1 mile straights and curves

resting up before Sunday

AM: 4 easy

Greg invited me to run this race and we wanted to go 1-2. But of course the allure of big money for the course record attracted an Olympic Trials Qualifier to the field. As a sub-elite, or a good club runner as some would call me, you always run the risk of running a smaller race that has a shitty course or very bad management. Overall the Delaware half wasn't that bad. The good: It was free to enter, we had an elite tent, we had free food, beer, and other swag from the race. The weather was perfect, at 54 degrees with a light breeze. This was the good news.

The bad news about Delaware: 1. The course was full of constant turns which were not all correctly marked. Greg and I had to slow to a jog once to figure out where to go. we had no bike escort. We also took a slight wrong turn at another spot because there was no one there to direct us and the marshals/police just ignored us since there were relay runners around us. 2. The relay runners. At mile three we slammed right into four-wide relay joggers who were impossible to weave around and we couldn't take the tangents. Seriously, what kind of race puts a relay right in the way of the faster half marathoners? It was obnoxious. It was obvious the race only cared about making a profit, jamming as many races onto the course as possible without regards to running a smooth operation. 3. The course-it was awful as far as the number of turns and the ELEVATION.  We were cruising a 5:16 pace through 5 miles. at mile 6-7 we dropped a 6:01 climbing a hill. after that my legs were crap and Greg managed to get a gap on me on the rolling hills portion that I could not make up. by then the legs were shot and the downhill portion seemed not to help at all.  see my splits and elevation below:

As you can see from 6-7 sucked ass and I was never able to recover my legs:

splits: 5:24, 5:15, 5:12, 5:19, 5:18, 5:18, 6:01!, 5:30, 5:28, 5:28, 5:25, 5:20, 5:27, .25

The good news: 1. I made $150 bucks. 2. I was able to keep up with Greg for longer than I used to.  3.  Here are the PRs of the top three in the race, their times today, and difference:

1. Andrew Weaver: 1:04:27 time today: 1:08:49  Difference: 4min 22 sec.

2. Greg Mariano:     1:08:31 time today: 1:10:24  difference: 1 min 53 sec.

3. Matt Deters:         1:09:45 time today: 1:10:55 difference: 1 min 10 sec.

So the course took its toll on everyone and obviously it wasn't just me with a slow time. It also mean, at least to me, that I can crack 1:09 for sure in a race with flat terrain and a few less turns.

Considering how sore and tired I am, I call today a very good race for me, despite my time.

Results 

Course:

PM: 45 min. pool run

AM: 8 recovery + standard core routine, lots of stretching and foam rolling

PM: 5 slow. tired

legs are pretty destroyed today, that course was downright abusive with the hills late in the race. Tired.

things I've learned from yesterday: I was lacking in strength to hold pace over the gauntlet of hills and my legs would not cooperate to maintain a sub 5:20 pace after the hill.  This is not surprising because I've not done a lot of long, drawn out runs and tempos. Marathon training will remedy this when I run some halfs this fall.  It's also interesting to note that the elite coordinator at Delaware emails all of the semi-elites entered and detailed all sorts of drug testing, etc. Funny thing that the two fast Morroccan guys entered never showed up.

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5 easy

I was just thinking about how ticked I was when I physically could not break 5:20 on those hills after mile 6 on Sunday. It was not for lack of will that I could not keep up with Greg. I went all out on the downhills, thinking I could catch him, but my legs were just shot and I really trashed them getting after it way after I was tired. It's just amazing some people can run well under five minute miles for twice the distance.

AM: 8 easy + alt. core routine, stretch, foam rolling

PM: 5 easy with 5x30sec strides

AM: 8 easy + alt. core routine/lifting, stretch, foam rolling

PM: 5 easy w/5x30sec strides

Another overcast, rainy day. Apparently the 14th day in a row with measurable precipitation according to the radio

AM: 2.7 WU 2x3200m 2.5 CD  10:33, 10:19

PM: 4 easy

not too bad this morning. I didn't feel last weekend's half in my legs until the endupf the second 3200 but I'm still recovering from the Delaware ordeal. 

AM: 11 easy

AM: 15 mile long run. (8:28, 6:59, 6:53, 6:40, 6:44, 6:25, 6:33, 6:35, 5:47, 5:47, 5:24, 5:23, 5:23, 5:18, 5:08)

PM:

excellent long run this morning. I joined Greg for the last 2/3 of his 21 miler. Felt pretty easy running 16:20 for the last 5K! Nice and cool this morning. I hope my races in the next few weeks are good. I'm still in great shape.

AM: 8 easy + standard core routine, stretch, foam rolling

PM 5 easy with 5x30sec strides

beautiful weather. I'm enjoying the sauna-free May so far. Of course the heat will come but this spring has been great, albeit a little wet.

AM: 2.5 WU 1600,2x800,4x400 2.5 CD  5:08, 2:23, 2:20, 66, 66, 66, 68

PM: 4.5 easy + lifting/core routine, stretch, foam rolling

not a lot of volume but fast workout this morning. breathing hard after each 400, feeling the speed in my hamstrings like I was back in high school training for the mile again. 

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 5 easy

awesome cool weather once again!

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

PM: 5 easy with 5x30sec strides

5 easy

"The essential thing in life is not conquering, but to have fought well."  -Baron de Coubertain

It's funny how you can hit each mile split as follows and still run 26:06:

5:04.3, 5:07.7, 5:11.9, 5:03.6, 5:12.6 = 25:40  https://connect.garmin.com/modern/activity/1177594349

I took all of the possible tangents but it still came out long, not just a little long either. But that was just the finishing touch to a frustrating day.

Yesterday was beautiful out, no wind, rain free. This morning it was raining so I was wet at the starting line. The first two mile markers were right on, then they started to drift from my watch. I was running with a bigger dude for the first 3.5 miles then I gunned it on one of the numerous 180 turns and was in second until .5 to go, well .5 to go according to my watch. Then Kevin McNab comes storming by me at like 4:40 pace or some shit then another dude passes me. I was satisfied with the fact that it would still be a fast time but then the finish line never came at 5 miles, quite unlike all of the races I've done which are almost always spot on with my watch. So no good time, and I finished 4th, right outside of the money, with the token Ethiopian getting second, and my racing buddy getting third.

Whatever, this whole season has been a wash. My feet were wet, the course was long, and I did not place well. Really frustrated. but then again I went through 4 miles in 20:28, a 1 sec. PR and I ran 25:40 but I can't count that as a PR because it's unofficial.

I did notice that I really need to work on my uphill running. I suck at running uphill. I can fly downhill, but when I'm racing someone they always pull away on the uphill. Secondly, I need to keep working on relaxing in the ladder stages of the race, which it would have probably done me some good if I went out a couple of seconds slower for the first two miles.

Running is frustrating when guys mow you down when you're trying your best. I refuse to believe genetics is the end all be all of running. If I need to run 100+ MPW to burn those guys so be it.

Results

PM: 5 easy in the rain. I always learn something after every race. I think this race is teaching me that I need to work on hill running, but more importantly, I think it's lesson is to check my ego at the door. I'm so worked up about my shitty time in the results, rather than my time that I know is right. Also I'm pissed about getting beaten badly, but what does any of that even matter? I couldn't even run at points in my life with my knee surgery and achilles tear. I still remember the knee doctor telling me it was possible I may never be able to run again depending on how my knee healed and now years later I'm pissed because I didn't get the time I wanted. wah wah. Life is about perspective I suppose, and an easy 5 miles in the rain can give you some.

AM: 14.5 easy to moderate in the rain. Rain again

PM: off

AM: 8 easy, stretch, foam rolling

PM: 5 easy in the pouring rain (again)

going to get hot and humid pretty quickly this week. tired of the constant rain, which apparently is over with for awhile tomorrow.

AM: 2.5 WU 400,400,800,1600,800,400,400 2.5 CD  (74, 72, 2:28, 4:58, 2:23, 65, 65)

PM: 5 easy + lifting routine, stretch, foam rolling

took it a little easier this morning and focused on negative splitting within each interval and on relaxing, in order to get used to it. Less focus on times and outcomes, and more focus on relaxation and negative splitting

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

PM: 5.5 with .5 straights and curves

it's going to be warm today but it was nice and cool this morning. Sunny too for once. Legs are tired.

Check out these splits from one of, if not the Best race of my life at Shamrock 2015:

5:30, 5:30, 5:29, 5:26, 5:23, 5:28, 5:17, 5:16, 5:15, 5:10, 5:09, 5:07, 5:40(1.1 miles)

Notice anything? The first 10K was basically slower than tempo, while I bided my time, just relaxing and staying in complete control. The thing is, I didn't have any clue as to what shape I was in but I felt so good that at mile 7 I picked it up slightly and mowed down half the field taking it in at an extremely fast pace but not so fast as to overload my legs with lactic acid before the finish. Hmm, I wonder why I haven't been able to achieve similar results going out in races trying to "hit" a specific pace for the first few miles then have my legs turn to garbage way before the finish. New strategy for the rest of my races this year: don't be stupid, but go what feels "stupidly slow" until about halfway, then dominate, just like coach George always tells me to do. Trick is to actually listen and have a little faith in myself (easier said then done).

AM: 8.5 easy, squat machine, stretch, foam rolling

PM: 5 with a couple steep hill sprints

lots of sweat, humid today

pretty amazing. remind me to never again acomplain about injuries: http://www.runnersworld.com/runners-stories/man-born-without-arms-or-legs-prepares-for-his-first-marathon 

AM: 2.7 WU 3200m,1600m, 3 CD  (10:23, 4:56)  

PM: rest. very tired. I think George was right about the heat this morning. not used to it yet.

It was very humid this morning and we are not used to it so we took it pretty easy and just did 2/1 workout since I am racing Monday. I can tell my body is not used to the heat yet, going from 55-60 degree highs to 85-90 degree highs in less than a week.

12 with several strides. Hot again

4 easy plus 4x200m 32, 31, 31, 31

"How did I know you ran a 4:30 mile in high school? That's easy. Everyone ran a 4:30 mile in high school"     -Frank Shorter

I'm not a miler. Most of these young guys out of college who ran today were and hell the guy who won it used to be a an olympian. He's run 4:03 on this course.  Like a small town track story I always thought I was back in high school but I was better at the 3200m all along. Of course 25 miles a week and sprints in high school helps your mile when you're 17. Speaking of 17, check out a page from the archives:

Indeed, I ran about a 4:34 mile in high school.

Today I ran 4:30.8. Running a road mile is just weird. Once the gun went off the leaders took off like a bat out of hell. I was able to progress but the hill in the second quarter slowed me a bit. I was relaxed but the problem was that the race is so incredibly short and since I train for and am better suited to the 10K-half marathon distance (half PR converts to 4:20 mile), I had a hard time keeping my legs going fast enough to really wear be down. I did tie up a little with just a few meters to go and I was breathing hard then.

I really think I went out too slow! I would need to run several of these events to really improve my turnover plus a lot more lactic acid clearance training to specialize at the mile-5K but like I said, my 2016 goal is the half marathon in October, these fast races serve as important training for my body to adapt to a number of paces and distances.

It was actually a lot of fun, and seeing small town Winchester high school track guys getting lectured on race tactics by their coach before the race brought back some old memories. As it turns out, 30 year old Matt Deters beat 17 year old Matt Deters at the mile :)

results

PM: 5 easy

AM: 3 WU 4x800 3 CD  2:32, 2:31, 2:29, 2:27

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

warm today and very light since I raced the mile yesterday. Ran relaxed

AM: 8 easy + lifting routine, stretch, foam rolling

PM: 5 easy

hot and humid. makes me tired

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

PM: 6 with one mile of straights and curves

very humid. sweat everywhere

AM: 2.6 WU 8K tempo in 26:17 1600m splits: 5:28, 5:22, 5:15, 5:07, 5:05  2.6 CD

PM: 5 miles in the rain

AM: 11 very humid miles

AM: 14 progression in rain forest conditions.

PM: 1 hr. pool run

sweat everywhere with nowhere to evaporate. It's shorts soaked-shoes wet kind of humid, it's summer in DC. The next 3.5 months will be a joy for sure

AM: 8 miles + standard core routine, stretch, foam rolling

PM: 5 easy

sweaty and tired

AM: 2.7 WU 1600,1200,800,4x400 2.5 CD    5:03, 3:38, 2:19, 67, 67, 65, 67

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

humid and I was tired going in but I believe my body is finally starting to adapt to the humidity after two weeks in it

AM: 8.5 easy + lifting routine, stretch, foam rolling

PM: 5 easy. very windy

a lot less humid and cooler this morning. It's great outside. I hope it sticks around through Saturday morning. legs are pretty dang tired. going to take it easy the next two days

PM: 6 easy with 4x30sec fast strides + standard core routine, stretch, foam rolling

windy, I'm tired. hopefully these light two days rejuvenates me

AM: 4 easy, stretch

beautiful day with low humidity. Sadly, tomorrow is supposed to be hot and humid

The sun rose and it soon became very warm. The high today is 94 degrees. The plan for today was to use this race as an exercise in patience in pacing. I was mostly successful. 

My plan was to run these splits for six miles in an ideal race: 5:15, 5:15, 5:10, 5:10, 5:05, 5:05. Of course I was not factoring in hills and 180 degree turns.  George told me that the second half would be tough in the heat so he told me to just go out in 5:30! It's a good thing I listened because after mile 2.5 I was running by myself for the rest of the race, but I burried a Pacers guy pretty good, passing him strongly after mile 3.5 or so when the hilly section started.

I ended up recording the following splits for today: 5:28, 5:18, 5:06, 5:16, 5:07, 5:17 (GPS splits, which recorded a 6.25 mile course). Not bad. I was only tired in the last mile and I did a good job of pacing correctly and factoring in the conditions today. Of course it does occur to me that 5:16-19 average pace is my tempo pace on a cool day on a flat track.  I'm pretty happy with it given the conditions. Now I just have 3 5Ks left in my season and the good news is 5Ks are short and less affected by DC summer humidity.

It's funny to note last year the top 5 all received cash awards. This year I got a certificate for 2nd place while first place got a $50 gift card. It's ok though, I received a comped entry for the race.

Results

PM: 4 easy in the oven

AM: 12 easy. hot and legs are tired from yesterday

PM: rest

AM: 10 miles easy + standard core routine

PM: 4 miles with 4x200m

Beautiful, low humidity/heat day. amazing June day for a run. Too bad we didn't have this weather Saturday morning. 

AM: 2.6 WU 3200,1600,800 2.5 CD   10:34 (5:28,5:06), 4:58, 2:18

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

Nice weather, short workout

AM: 8 easy + lifting routine, stretch, foam rolling

PM: 5 easy

humid. Some runner was stopped at the light. He wasn't just your average hobby jogger. This guy lookedlike a pro. he was 6 ft 2 weighing all of 130 lbs. his legs were like stilts with very thin hips. When we began running again, he glided off at 6 low pace looking like he was out for a jog. He was a Georgetown runner and no doubt a sub 4 miler. amazing genetics for running. I wonder where you can by a size below a 28 waist with a 36 inseem though.

AM: 2.4 WU 3xmile 2x200m 2 CD  4:54, 4:57, 4:58, 32, 30

PM: 5 easy + standard core routine, stretch, foam rolling.

only used a lap of recovery between reps, about 2:30. Accidentally paced it backwards but I think that's due to the fact that I took much less of a rest between reps than a normal workout with the team. Tried to run 1600s but there were so many people I had to pass and ran in lane two in which case the auto split on my watch hit before I hit the line so I just went with miles instead of 1600s. very humid

AM: 5 easy + some abs, foam rolling

PM: 5 easy

great weather today. Hoping Sunday's 5K has some good weather

5 easy. Legs feel good. Taking it easy before tomorrow's race

Nice and cool this morning.

Not much to say on this one, except it was hilly and the course was long. ran splits of 5:03, 5:20, 4:59.  that 5:20 was straight up a hill. should have went faster on that second mile. Both jill and I ran 30 seconds slow

results

PM: 5 easy + standard core routine

AM: 8 easy

PM: rest

backing it down a bit this week and the next to rest up the legs. Less overall mileage but most of the quality will still be there. Actually resting up a bit for those short races for a change may lead to a great performance the next two weeks.

AM: 2.5 WU 3xmile with two lap recoveries. 5:01, 4:52, 4:44(!) 2.5 CD

PM: 3 easy in a thunderstorm deluge. soaked to the core.

it was hot/humid this morning but that 4:52 and 4:44 was no problem! getting fast. I need it to come together for a change this and next weekend to get that 5K PR before marathon training. I may even run the mile again on July 8.

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

PM: 6.5 with 2x400, 2x200 in 66, 65, 31, 31

Getting a little speed in the legs, sharpening the knife

AM: 5 easy + alt. core routine, stretch, foam rolling

PM: Beer Mile Training session #1. 3 miles total

Went to the official beer mile training session. I took rought splits for the drinking times. The loop we ran was .47 miles, about double the distance of the actual beer mile lap.  I drank a beer for the first, then two seltzer waters and finally a Budweiser.  All I can say is controlled belching is a must while running and it's going to be hard to run very fast in that last lap because I'm going to be sloshed. I've not chugged a beer like that since college and it hit me hard. I only had two beers! seltzer water was good practise because the carbonation was a lot worse than the beer. Running effort was not that crazy, some tempoish efforts. 

Beer/seltzer rough splits:  28, 32, 34, 54 seconds.  I really need to work on getting this below 25 seconds.  If I run a 4:50 mile for the running portions that's like a 6:36 if all drinking is 25 seconds.  I'll have to actually do the distance in my next beer mile training session next weekend.

PM: 4 easy, light abs, stretch, foam rolling

racing tomorrow

Went out to Rockville for a new summer race. The weather was fine and after 400m or so I was in the lead. It was a little hilly at first and all was fine through two miles. the last mile was a shit show. Basically a long hill without andy breaks and it slowed me way down and my legs turned to sludge. Luckily it slowed everyone else too so I ended up winning. I wasn't too happy with my final split: 5:01, 4:59, 5:35(!). pretty frustrating. I know I need more hill work in my training but it's too late now. Happy I won but frustrated that I keep running so slow (for me). Afterall, my 5K PR on a flat course on a cool day is 15:29.

Results

AM: 12 easy. took awhile to get my legs moving. stiff from last night's race. Hot of course

10 easy with 5x11 sec steep hill sprints. Standard core routine.

AM: 2.5 WU 3x1600, 800 2.5 CD  5:01, 4:58, 4:53, 2:17

PM: 4 easy + lifting routine, stretch, foam rolling

was supposed to do 2Ks this morning but it was nearly 80 with a 72 degree dew point this morning so George opted for 1600s. I really wanted to do 4 reps but George thought better of it and had me do an 800 instead. just soaked in sweat. Good workout though

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

PM: 5 easy

check this out: http://ottawaglandorf.org/index.php/highschool/9-highschool/170-bccrecords

I was never a record holder but Eckman, Avery, Sief and I still have our names etched in OG running history. Not exactly a big running school, but still.

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

PM: 5 easy

lower humidity and great weather today. 

AM: 3WU 6x1100m hill circuits. 2 CD

PM: 4 easy

Good hill workout today. 500m uphill hard, jog, 150m downhill hard, 100m jog continuous.

AM: 5 easy + standard core routine

AM: 5 easy, some core

Beautiful Ohio weather

I've run this race off an on since I was a sophomore in high school (2002). See 2013 report  & 2015 report. It's a great race because it's flat, there's no turn-a-round cones, and NW Ohio has low humidity this time of year compared to Arlington. The best part about it is that it still carries the same atmosphere that it always had: a bunch of guys doing a mid summer race for the hell of it before Cross Country season. The faces come and go but the race remains the same. One face that wasn't there was my buddy Justin Dickman who usually runs but the local Brooks Running guy Tom Scott was out there. 

I warmed up in the rain and the course was wet. oh well. It was nice and cool. The first mile I stayed with the pack of guys and went through about 5:07. Realizing this was too slow and that Scott would destroy me in the last mile, I took off hard and quickly gapped everyone else except for Scott with a split of 4:49. The third mile has some baby hills up and down the park. I pushed hard but Scott accelerated very hard to gap me. I just wanted to run a 4:55 last mile, PR, and call it a day. But  as I started to try to catch him I wiped out hard on the muddy sidewalk. I was like "oh shit" and got up and fnished but couldn't get back up to a very fast speed. I split a 5:07 for the last mile with the fall and probably lost a good 5-10 seconds there but managed not to lose 2nd place.  Without the fall Scott would have still beaten me, but probably by only 5 seconds instead of 15.  

As the days get hotter and races wind down, I'll have to leave the 5K, 8K, and 10K races to next spring as I begin marathon training in August. So much for a new 5K PR. That's the way life is though. The unexpected always happens and you've just got to laugh at the shit and not take yourself too seriously. I was very lucky not to have hurt myself in the fall and I still managed a 15:37! I'll take it. I'm not too sad to lose to a former All American and sub 4 minute miler either but it sure would have been nice to win this one.

Results

Article on the race

Video from the race. 

AM:10 easy + standard core routine

Around Ottawa. Racing the mile on Friday I think.

AM: 2 WU 8x400 with one minute rests 2CD   68,68,67,68,67,68,68,68

A miler's workout without the last two 400s to make 10. the rests were short, not used to this type of thing at all. Mileage will be low for a bit and I'll run two mile races and rest then begin my marathon buildup in August.

5 easy + core, stretch, foam rolling

Letting the fields lay fallow a bit this week to heal up a bit before marathon training. Probably only running 50 miles but already I feel antsy like I need to go run at least 80 miles this week to feel like "normal." hotter than a mother out there this week.

Started the race nice and easy went to the lead a lap in, was overtaken by a few guys and I was dying on the third lap but caught right back up but was outkicked hard at the end. I just did not have the extra gear I've had. Afterall, I only ran a few seconds faster than the third repeat mile I did in a workout a few weeks ago. I was well beaten.

I probably should not have raced this.  I figured I could extend my "season" and hold on for one or two good mile races and then call it a season. Well whatever peak I had is now gone, if not physically, then definitely mentally. Each race you do takes mental energy and race five weeks in a row and your mind needs a break.  I'm not going to run the DCRRC mile and take some down time to let my legs and endochrine system return to normal levels. I don't like doing this but it's necessary if I want to run big mileage for the fall marathon buid-up and not burn out.

Results

Ran the Pacer's Beer Mile tonight. I thought it wouldn't be that hard as I've been able to get a beer down in less than 10 seconds on numerous occasions and I can run faster than most any other early thirties amatuer in the area.  Well it did not really go as I thought but it was still a great time. If you don't know what a beer mile is, go here: http://www.beermile.com/ and watch the video I tagged below.

Lewis Kent, the world record holder in the beer mile was pacing my heat. See this awesome event where Kent ran the world record: https://www.youtube.com/watch?v=o88xDdkRBXo Well we drank one beer and I was off and was very close to Kent and ahead of everyone. Second beer a dude caught up, and finished his beer before me, caught him during the run, but when I came to the third beer, like 4 guys caught up and killed me. My stomach could not take that third beer. Fourth beer a little better but I couldn't catch many with four beers in my stomach.

It was hilarious, and stupid, which made it a lot of fun.  I would have to train my stomach for the sheer volume of carbonated Budweiser in my stomach since the running was easy and no one else that beat me could come close in an actual race. Indeed, true beer miling talent is found in the ability to take down four beers in less than 10 seconds a piece and still run a 4:20-30 mile with it all in your stomach. 

Well that's a wrap for the long, long spring-summer racing season. Going to rest and start building up for marathon training.

results  It's worth noting that other heats used warm cups of less carbonated keg beer, which made it much easier on them than the canned Budweiser in my heat. Kind of ticked me to see such fast times in other heats. I can say though that my beer mile was official! sub 7:00 B*t%hes!

nothing besides eating fast food and laying around

nothing again. I should do something because my muscles will get tight and without blood flow, I'll get plantar fascitis or some shit

AM: 5 easy + standard core routine

easy, lower volume for awhile. I really don't like taking breaks.

AM: 5 easy + lifting routing

PM: 5 easy in the worst weather ever. 89 degrees, 74 dew point

taking Metro sucks ass so I'm run commuting again

AM: 5 easy + standard core routine

PM: 5 easy

Drowning in sweat, hot as balls. 97 degrees this evening with 72 dew point. Glad I'm on my break from big mileage this week. Next week I'll be back at workouts. Running in this type of weather really isn't that enjoyable but you've got to do it to really enjoy those wonderful crisp fall days when you feel like you can run forever.

AM; 5 easy + standard core routine

10 easy + standard core routine

AM: 12 easy. hot

AM: 8 easy + alt. core, stretch, foam rolling

PM: 5 easy + 4x11sec hill sprints

very hot/humid once again. when it's 80 degrees at 6:00 am with a 73 dew point, you know it's going to be a hot one.

AM: 3 WU 6x800m 2.5 CD      2:28, 2:28, 2:26, 2:28, 2:28, 2:22

PM: 4.3 easy + lifting routine

humid first workout back. legs were just a little stiff and not too much pop but it did not make me too tired. Basically getting things together this week and next to really hit the big mileage in August.

AM: 1.5 hour pool run

PM: 9 miles easy

testing adding more pool running and less land running. may stick with this during marathon training. We'll see how it goes. Felt great running home from work today. The weather was better as it was much less humid. The heat returns soon but then I'll be in Maine

Long pool run Wednesdays it is. I'll be training more but you'll see a little less miles.

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 6 with 1 mile barefoot

tired today I think mostly because of the sheer volume of aerobic exercise I put in yesterday, at 2.5 hrs+. My leg muscles are tired but not sore since I pool ran. I believe this is a very good thing. Only many weeks of walking that fine line between recovery/adaption and pushing the hard days will reveal what I'll be able to adapt to successfully. I still have a couple weeks before the big mileage starts.

AM: 3 WU 6x1100m hill circuits 3 CD + lifting/core routine, stretch, foam rolling

PM: off. way too hot to run again

Felt fine at first but my tiredness caught up to me and I was only able to get 6 reps in. The tiredness starts now, and it won't go away for awhile. The trick is getting used to it. The body has an amazing ability to adapt as long as you take care of it. That's the main goal. I'm going to Maine tomorrow to escape the killer heat dome that will put heat indexes well over 100 degrees for the next week down here.

PM: 6 easy.

traveled to Maine's Acadia National Park/Bar Harbor today and only had time for a shake out around Eagle lake when I got in. It's so amazing here. in the 70s here, 100 degrees in DC

AM: 14 miles hilly progression with the last 3 at 6:05, 5:58, 5:23 + standard core routine, stretch, foam rolling

Pace was pretty meaningless with the hills around Eagle Lake in Acadia National Park in Maine. it's awesome here. low humidity, soft carriage trails that go on for miles, spectacular views, pristine lakes, quiet, and very fresh air with a hint of pine.

AM: ran Sargeant Mountain in Acadia for 12,5 easy.

PM: 1 hr. lake run at Echo lake. chilly cool and clear waters. amazing scenery.

This morning was quite the climb but the views from the top were amaing. legs will be tired with this elevation.

I have pictures but no time to post them

AM: 2 WU 6 mile tempo over hills 2 CD   5:45, 5:52, 5:45, 5:36, 5:28, 5:19 + standard core routine, foam rolling

PM: run that turned into a hike which turned into climbing, jumping, and moving fast. who needs a gym when you've got these never ending climbs up Beech Mountain in Maine.  an hour of high heart rate and fresh air. Just what the doctor ordered for marathon base season before the training starts. legs are shot now.

AM: 11 miles. body is tired. I've been very active this week with swimming, running, and hiking.

PM 3 mile run with technical portions

AM: 12.5 running up Sargent Mountain + standard core routine, foam rolling. great views, fresh air, low humidity.

PM: 3 hour hike, climbing 3 mountains. lots of steep descent and climbing. Very tired afterward. also swam a bit. won't count it as running mileage but man it's some good strength training for the whole body. with all of this I feel like it will be the equivalent of 100+ this week.

AM: 2.4 WU 5k tempo (5:26, 5:26, 5:18, 34) over hilly route in Maine. 3.4 CD, foam rolling

PM: 5 easy around Bar Harbor

Legs are shot with all of the hiking. I'm tired but feel alright. Going to miss this place.

AM: 11 easy + standard core routine, foam rolling

PM: off. Traveling

Last run in Maine. It's a runner's and outdoorsman's paradise. I'm going to miss the pristine waters, the silence, the cool air, the miles of soft trails. A great way to head into marathon season. Back to reality Monday

AM: 12 easy on the towpath in DC.

PM: 1 hr. pool run

Nasty humidity. everything is covered in water and the shorts are soaked in no time. Very tired today with only 4-5 hrs of sleep. felt terrible this morning.

AM: 8 easy in the humidity

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

Hopefully I get used to the humidity again quickly, because it's now marathon season. I'm less than 15 weeks out right now. The mileage will be going up, the pool running will be going up, the drinking and cookies will be going down, and I'll be tired. No more work vacations, no more holidays, just the grind.

AM: 2.5 WU 2x800,1600,2x800 2.5 CD    2:29, 2:26, 4:56, 2:21, 2:19

PM: 4.5 easy + alt. core routine, stretch, foam rolling

Workout this morning. the first VO2 workout in quite awhile. My legs felt very heavy but eventually, once they were stretched out a bit, I seemed to run just fine. Eventually the volume of workouts will go up and so will my mileage, which means my splits will probably slow. Howver, it's marathon training and the interval sessions are the least important effort of the week, whereas last spring they were probably the most important.

AM: 8.5 easy

PM: 5.5 easy + standard core routine, balance board

I forgot my shirt this morning so I could do my normal routine in the gym and had to ask the gym staff nicely to at least let me in to take a shower before work.  Cooler and less humid today. Glide boosts are about done after doing those hikes in them last week.

AM: 1.5 hour pool run

PM: 9 miles with .5 straights and curves

long pool run. 1.5 hours can take awhile going back and forth in the pool. Tired during the day, moreso than if I would have run. I'm not sure what pool running does to you but it makes you tired and hungry. I guess I should expect this going over 2.5 hrs of aerobic exercise in a day. If I would count the pool running as real running, I probably would have gone 18 miles today (10min pool running equals a mile land running)

AM: 2.7 WU 8K tempo 2.7 CD   1600m splits: 5:35, 5:30, 5:19, 5:17, 5:05

PM: 4 miles pretty easy + alt. core routine, stretch.

tired this morning. I think the 1.5 hr pool run/9 mile run combo is the max that I can do on a recovery day.  I was fine once I got going today. That first bit of fatigue is setting in. 

AM: 11 miles easy. humid

PM: 1 hr pool run

Hot today. tired from last night.

So that's 87 miles this week with 3.5 hrs of pool running. Total "voulume" is 108.

AM: 14 mile progression run. Last four: 5:41, 5:33, 5:19, 5:07. Of course that's a bit downhill. Have not yet hit a true marathon long run. Me thinks next week will be the first. good weather, low humidity for a change. Won't last long sadly

AM2: 1 hr. pool run right after run

AM: 9 easy + lifting routine, stretch, foam rolling

PM: 5 easy + 5x11sec hill sprints

feel good this morning. Pretty good weather. it's going to get very muggy this week though. Glide boosts are toast. didn't quite make 600 mostly because all of the hiking I did in them. 

AM: 2.8 WU  400,800,1200,1600,1200,800,400    73, 2:28, 3:43, 4:58, 3:36, 2:23, 64  2.5 CD

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

nice weather this morning with lower humidity. That pattern will not last, however. Also George made a point that I was getting a bit carried away in the last 2-3 reps but I felt really good. The point is that those few extra seconds will not make me any better, just a lot more tired and with 13.5 weeks in the training block to go, I can't get too tired in any one workout or I will reduce the effectiveness of the all around training.  Patience, patience, patience. Everything you need to know about successful living can be found in running.

AM: 1.5 hr pool run

PM: 9 easy + foam rolling

the forecast is looking absolutely terrible for running. I'm talking mid 90s with 75+ (!) dewpoints. Pretty horrid. I'm going to need an IV drip simply to stay hydrated. It's like the amazon up in this b@t&*. Evening run was 91 degrees with 75 dewpoint. Thank God for the wind. Also my new Adidas Energy Boosts suck. Way too much shoe.

AM: 9 easy before the sun came out. radio said it was 80 degrees at 6:00 am in DC the dewpoint already 72.

PM: 5 easy with 5x20sec strides + alt. core routine, stretch, foam rolling

absolutely disgusting forcast Running isn't all that much fun when there are long stretches of oppressive weather.

AM: 2.7 WU 5K tempo (5:40, 5:21, 5:10, 38) 2.7 CD felt heavy/hot/tired

PM:

It's seriously 81 degrees with a 73 dewpoint at 5:45 am. The sun hasn't even come out yet. Today's forecast: 96 heat index 105. tomorrow: 96 heat index 108. Sunday: 95 heat index 107. I guess if it wasn't for the humidity my allergies would be much worse. Those have started too though. random eye itches, 3-4 sneezes in a row. It won't be long now. First dry day they'll be here.

AM: 11 miles "easy" then I went straight to the pool and did a 50 min pool run.

working on moving faster during pool running to get a god workout and a recovery session all in one. It was a success and seeing as how the high is 98 today with a 108 heat index, I won't be doing a double. it's Hoooottt and it's not just the temp. it's the humidity which is as bad as I can ever remember it being her in DC. This morning at 6:00 am it was 81 with a 76 dew point with a heat index of 90, even before the sun came up.  Can't really get a lot of quality in on days like this, although I'll try tomorrow.

That's 90.5 miles of running this week + 3 hrs. 20 minutes of legit pool running for a total volume of 110.5 (10min pool running = 1 mile land running effort)

AM: very hot/humid 14 easy with last 2 miles pickup. Can't really get much done as far as quality is concerned when the conditions are this bad. Luckily I have time before I need to start hitting the marathon specific long runs.

PM: 1 hr. pool run

AM: 10 easy + alt. core routine, stretch, foam rolling

PM: 5 easy + 5x12sec hill sprints

a little cooler this morning. Nicer. evening was very hot at first then the storm clouds came in and there were some awesome cool pockets that were quite refreshing. Still going to be ridiculously hot tomorrow (98 degrees, heat index 108) but we are almost through it. Allergies getting a little worse each day.

AM: 2.7 WU 8x800m 2.5 CD        2:33,2:29,2:27,2:23,2:26,2:26,2:23,2:22

PM: 4.5 Easy + standard core routine, stretch, foam rolling

Hot/Humid once again this morning. Controlled effort. Marathon training is all about the strength, not the speed. Had to relax alittle bit afer getting antzy that 4th rep. Evening was very hot/humid once again

AM: 1.5 hr pool run

PM: 10 easy

Hot/humid again (of course). Tired. Getting in shape from all of this working out. You can actually see my abs. 

AM: 10 easy + alt. core routine, stretch, foam rolling.

PM: 5 very easy

very humid this morning. legs are tired. I think I've hit my limit on the amount of work I can get away with on the "easy" days and still be able to recover the legs for workouts. I'm hoping the body can recover quickly before the very hard long runs start or I may have to back it down a bit somewhere here. Marathon training is always riding the fine line between not enough and too much. 

AM: 3 WU 8K tempo (1600m splits: 5:36, 5:23, 5:18, 5:15, 5:05) 2.5 CD

PM: 5 easy

legs were tired but they woke up. I myself am tired and need a nap. No time for that though right now. Work is going to get hectic at the same time the marathon specific long runs start next week. I'm going to have to make sure I don't do too much at once. Not to mention I just had my first legit allergy attack this afternoon. I'm very allergic to ragweed and mid August starts the shittiest month of the year until October.

AM: 12 easy

PM: 1 hr. pool run

that's 96 miles and 3.5 hrs of pool running this week for a total volume of 117(!) no wonder I'm tired. Come get some

AM: 16 progression. Last 5 at 5:27 avg. It is down hill mostly during the last five.

PM: 1 hr. Pool run + foam rolling

AM: 10 easy

PM: 5 pretty easy + 5x12sec hill sprints + standard core routine, foam rolling

I get to work this morning, pack my gym bag, and go to the gym only to discover that the gym is closed this week. I hate college gyms. Well I had to shower in the sink and did not get to foam roll or do core.

AM:  2.7 WU 3x(1600,800) 2.2 CD  5:11, 2:28, 5:05, 2:25, 4:59, 2:22

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

Not much to write home about. Workouts during marathon season are about strength/volume, not speed. My legs are too dead from mileage to go much faster anyway.

AM: 1.5 hr pool run

PM: 5 easy

Legs are pretty tired. I am going to back it down this evening to allow myself to recover a bit before marathon specific long runs start this weekend. Nice recovery day

AM: 10 easy + standard core routine, stretch

PM: 5 + 6x100m strides

felt better this morning. Ok weather but the heat/humidity will be back tomorrow. Hell it's almost September and it's going to be in the upper 90s tomorrow.

AM: 3 WU 3200,1600 3 CD  10:35, 5:12

PM: 5 easy. very hot, about 94, high dewpoint

took it pretty easy this morning since the dewpoint was 75! it's really nasty outside. It's supposed to be 95 degrees today, 10 degrees above average.

AM: 12 easy, very humid

PM: 1 hr pool run.

I had to work today. So thats 93.5 land miles and 21 pool "miles" for a total of  114.5

AM: 3 WU 4321 Long run 1 CD   (5:34,5:39,5:29,5:34) (5:31,5:34,5:36) (5:29,5:26) (5:29) 

PM: 1 hr. pool run + foam rolling

First taste of marathon pace and in this weather it sucks. Pretty dehydrated despite drinking loads of water this morning. It's just too humid for this type of workout. shoes were soaked that the end of the three, making it tougher.

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

PM: 5 easy pretty slow

ran slowly because my legs are pretty cooked from yesterday. 

AM: 3 WU 4x1200m 3 CD  (3:58,3:51,3:45,3:42) + standard core routine, stretch, foam rolling

PM: 5 easy. 

Workout started pretty damn slowly. We were all a little beat up after Sunday. I felt good on the fourth rep and debated doing a 5th but since I'm running 21 miles Friday morning before work, we thought better of it.

AM: 1.5 hour pool run

PM: 9 easy.

still pretty damn hot and humid. it's gross. This weekend we're in store for a major cool down. No more 90+ degree days for at least a week I hope.

AM: 10 easy + lifting routine, stretch, foam rolling

PM: 5 easy + 6x100m strides

very humid but cooler, light rain in the am.

AM: 21 mile progression run. 1.5 CD to work. 

PM: 45 min pool run. Too tired to go longer.

early, cooler today. Longest run since Philly marathon last November. My legs were just too heavy to go with Greg when he broke away at mile 17-18. Just out of juice to break 5:30. I belive this is because of the high volume of training that I've been doing. I've got to get used to very long runs again.

Noon: 13 miles around Jamaica Pond in Boston. Bill Rodgers used to run hundreds of laps of this pond while preparing for his international breakthrough. It's a nice little place to run with packed dirt and fine gravel. Beautiful low humidity weather too. For the first time in months my shorts weren't wet when I finished.

That's 106.5 land miles for the week (slightly inflated due to two long runs in one week) + 19.5 pool "miles" for a total volume of 126--some serious mileage

AM: 7 easy in Massachusetts

PM: 7 easy + standard core routine

Low humidity but terrible hay fever. It's bad

AM: 12.5 easy at Carderock

PM: 4 easy

nice day today. Allergies are still pretty bad.

AM: 10 easy + lifting routine, stretch, foam rolling

PM: 5 easy

AM: 2.7 WU 25 x 400m 2.2 CD

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

@ 10k pace. A great threshold workout. I attempted to keep splits but was off an on with hitting the split accurately. However, it was a good workout since George was monitoring. I noticed that I was not really tired until much later in the workout compared to last year. Averaged 75.8 per lap for the workout, something around 5:03-05 pace

AM: 1 hr. 41 min. pool run.

PM: 9 easy. very hot tonight, 96 degrees which made it feel like shit outside

Stayed in the pool a little longer which it turns out is the longest I've ever pool ran. Good thing Jill and Skylar were there otherwise pool running alone is pretty boring.

AM: 10 easy + standard core routine, stretch, foam rolling.

PM: 5 easy + 6x100m strides and drills

Very humid this morning, dewpoint was 74 and the temp was 78 at 6:00 am. You'd think it be a little cooler since we're well into September, but I guess not.