Pool Running is Fun

AM: 12 miles at a decent clip. cold. 15 degrees

PM: 1hr. 10 min. pool run

Going to get back to the grind. It's what I do best and I'm happiest doing it. Day in, day out. My confidence will grow and when the spring sun shines I'll be back in the game.

AM: 7 miles. Very cold. 13 degrees with a windchill of 3

PM: 5 miles + standard core routine. Cold

AM: 2.8 WU 8xhill circuit 1.7 CD

PM: 5 miles + standard core routine

Cold AF. 14 degrees. Never really felt good at all but got the work in. My left eyelashes kept freezing on the uphills and as my body shunted blood toward my working muscles my hands froze. Face was hurting despite a liberal application of vaseline. Anyway at least it wasn't windy.

AM: 10 Miles

PM: 5 miles in an icy wind + burpees/swings

Our team was going to get a workout in today since the ridiculous negative windchills will be in the area tomorrow morning. I was going to do a tempo then it snowed and the winds howled. I ended up running easy to work as the wind was mostly at my back.  Tomorrow morning I'll probably do a pool run and not run since it's stupid to run if the windchills are -6to-10. By the time Monday rolls around we will mostly be back to normal with highs in the 40s. Sounds like paradise compared to the last two weeks.

AM: scrubbed. was going to go to the pool before work but the pool was delayed in opening due to the cold/wind chills. It was 13 with -8 windchill

PM: 10 miles home. 20 with -2 wind chill

Skin is dry and itchy. The part of my leg where the tights run up stings with wind burn, and my nose is sore from the constant snot. Only a few more days of this deep freeze.

AM: Dreadmill: 3WU 4@5:43 1E 4@5:35 2 CD

Went to Gold's gym and signed up for a free 3-day pass just to use the treadmill basically since the wind chills today were in the 0 to -8 range. It's a nice place but it's not worth it for me to pay $40 a month for a gym although I'm sure they'll be calling me trying to convince me to join.

I put the treadmill at 0.5 uphill to account for lack of wind resistance I would get outdoors. started the 4 at 5:45 then slightly progressed. Started the second four at 5:39 and progressed. A good strength work.

AM: 12 miles

AM2: 1 hr. Pool run

Cold, 8 degrees. However, it will finally warm up by Tuesday. I can't wait.

AM: 8 miles

PM: off. it was ice and freezing rain so I couldn't do much with it anyway.

warmer, about 23. Felt really good compared to single digits!. Going to be 61 degrees Friday.

AM: 3.3 WU 1600,4x800. 2.7 CD    These were basically at tempo pace

PM: 5 miles easy in great shorts weather + standard core routine, stretching

Track was icy with snow pack in lane one so we had to run wide and slower than usual. I guess it was a "workout" because we at least got a little something in.

AM: 9 miles

PM: 4 miles with 5x20sec strides + burpees

Noon: 6 miles.

PM: 6 miles with 6x20sec strides + light kettlebell routine and core + foam rolling

great weather sneaking out at lunch for a run-about 50 degrees

AM: 3.3 WU 6.4K Tempo 2.7 CD

PM: 5 miles shirtless 

60 degrees with rain on a January morning. Ran shirtless. In January. Ran with Greg and focused on being relaxed. I was completely relaxed until the beginning of the 4th 1600 and I decided not to stretch it out to 8K and let Greg go. It's still early in the cycle. 1600 splits: 5:28,5:23,5:17,5:16

AM: 12 miles

Windy and colder. Going to be in the teens with wind chills in the single digits for tomorrow's long run. Just ran shirtless yesterday.

AM: 14 miles long run. Last four: 5:41,5:45,5:31,5:29

PM: standard core routine + lite kettlebell then 1 hr. Pool run

It was 18 with -1 windchill. Remember Friday when I ran shirtless? Anyway I picked it up a bit at the end and it felt really easy to run the 5:40s-30s. Just need to progress this season doing this longer and more relaxed.

AM: 9 miles

PM: 4 miles with a few strides + standard core routine

a cold 19 degrees this morning. Chilly still this evening. Gearing up for some good weeks of training

AM: 3WU, 2000,1600,1200,800,400 1.5 CD + standard core routine

PM: 5 miles

Nothing too crazy and kept it under control. Never crushed anything but got the work in. 6:33,5:05,3:45,2:28,66

AM: 8 miles over snow

PM: 5 miles + kettlebell routine

was going to do strides tonight but felt very cold and my stomach hurt. It was 21 with a windchill of 8.

AM: 8 miles. cold

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

about 20 degrees this morning with a 10 windchill. Feels really cold for some reason. Much warmer in the evening (40s) which felt great.

AM: 3 WU 8K tempo (1600m splits: 5:34,5:24,5:19,5:17,5:10) 2. 7 CD

PM: 4 miles

Felt nice and relaxed. Focused on relaxing and enjoying it which helped a lot. I'm going to have to focus on longer efforts at a faster pace in order to do well in the 10 mile and half. I'm heading in the right direction. The tempo was never forced or hard but moderately taxing, as it should be.

noon: 12 miles + standard core routine

amazing weather. in the 50s. feels quite warm and pleasant.

AM: 16 miles progression with the last 5 at marathon pace effort: 5:51,5:45,5:38:5:36,5:37

PM: 1 hr. pool run

Didn't feel too bad this morning but was a little tired at the beginning of the run. I'm guessing that has a lot to do with the fact that I ran a big mileage week with solid workouts this past week. Training is going really well three weeks in. Need to stay a little vigilant on my diet. However, I've not had any alcohol in nearly 3 weeks. I'm feeling pretty good. Might have a beer or two (that's it) today though.

AM: 6 miles

PM: 5 miles with 6x20sec strides + standard core routine

taking it a little easier today. Last week was the biggest volume/intensity week I've had in awhile. I feel fine, just a little tired. Very warm and relaxing today

AM: 3 WU 2000,4x800 2.5 CD

PM: 5 miles + kettlebell routine

Nothing to long or too fast. Solid workout during half marathon training. Raining.The wind gusts were really bad the last rep. 6:23, 2:27,2:26,2:25,2:28

AM: 8 miles easy

PM: 5 miles easy squeezed in at lunch

Very busy today with evening work

AM: 3 WU 3 mile tempo, 4 min jog, 5xhill circuits, 1.7 CD

PM: 4.5 miles easy

Inspired by Rob de Castella's hill workout, this one was a great combo workout. I can tell it's great for building strength and stamina. It's also great to throw in a different stimulus than the same old same old workouts I've been doing for years. 3 mile tempo in 16:07 then a jog to the hill which includes a 1:05 fast climb, jog, then a fast 18 sec. down hill stride, jog 30 sec and do it again. Great workout

Noon: 6 miles 

PM: 6 miles + standard core routine

Beautiful day outside today. calm and not too cold

AM: 8 miles 

PM: 5 miles with 5x20sec strides 

Had to work this morning so I went with the standard run commute but on a Saturday. How exciting.

AM: 16 miles progression

PM: 1 hr. Pool run 

Muddy out in some spots but the rain held off for the most part which was nice. Last 5: 5:48,5:38,5:35,5:33,5:30. It actually felt pretty easy to go that pace even with the muddy path. I am feeling really strong so far this cycle.

AM: 8 miles

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

AM: 3 WU 3200,4x800 1.9 CD   10:28,2:27,2:27,2:25,2:26

PM: 5 miles + ever evolving kettlebell routine. Very col/windy

windy. Got some decent work in but nothing too intense or hard. A bit tired going in. Winter is back 

AM: 7 miles

PM: 5 miles + 5x10sec hill strides + standard core routine

One less mile today as I am backing down and resting up a bit for a few days before Saturday's "race." It will be 20 degrees Saturday morning on a hilly 10K course but I feel like it will be an important part of learning to race before the real races in March and April. I also need a bit of a down week to absorb and last month of training, which has gone very well.

AM: 5 miles

PM: 5 miles with 5x20sec strides + light core 

recovery day. It was 40 this morning and the high today is 53. Guess what the temp will be for the race the day after tomorrow?  16 degrees. I shit you not. Even colder than New Year's. This wishy washy weather grinds my gears. I should know better than to try to race in February. That's almots like racing a 5K in August and complaining because it's a humid 90 degrees. It will be a good workout at least. Just another step toward my real goals in March and April.

Noon: 5 miles. very windy and chilly

Not an easy course due to the constant rolling hills and it was cold: about 17 degrees at race start. Luckily it was not that windy. took it easy first two miles and began to accelerate after that. I wanted to break 33:00 knowing that times from this race have historically been slow even from very fast area runners like Graham and Jerry. I felt very strong and tied Graham's time from last year which bodes well for me in March and April. This race was a great opportunity for specific training for the half marathon and 10 miles races this spring.

PM: 1 hr. Pool run 

AM: 12 miles + standard core routine

PM: off

12 miles easy to allow some running but to also recover for a quality Tuesday workout 

AM: 8 miles. windy/icy

PM: 5 miles with 5x20sec strides + standard core routine, foam rolling

AM: 3 WU 2000,1600,1200,800,400 2.25 CD

PM: 5 miles + kettlebell routine

Got some good work in. I'm getting in better shape. 6:23,5:00,3:41,2:25,66. Decided after that 400 that I'd rather do a 10 mile MP tempo than 12 x 400 at 3k to mile pace. Getting too old for that super fast shit.

AM: off. Early flight

PM: 8 miles + standard core routine in the hot Florida sun. Was fine until end when i felt a little odd as body was not ready for the heat.  80 degrees

AM: 11 miles then we went kayaking for an hour

PM: 5 miles after the sun set

The trick in Florida is to run before the sun comes out or when it sets. It's quite comfortable though a little humid. Best part is you can go shirtless the whole time and your face is not numb from a cold February wind. Nor is your nose sore from constant snot flow. Nice change of pace. Getting up early to get a workout in tomorrow.

AM: 2 WU 3x2mile 3.3 CD  10:37,10:34,10:35. 3 min rests between reps

PM: 4 miles at a local park. 

Pretty windy by the beach but it was good because it helped keep me cool as it was humid. Glad I got out before the sun came up. Tougher workout in the wind but feeling good

AM: 12 miles along the Hollywood FL boardwalk.  Going to miss the nice, laid back atmosphere of this beach town. I sure as hell wouldn't want to live here year round though. Way too tropical and humid. I'm a northerner at heart and enjoy having seasons.

PM: 35 min pool run outside 

AM: 8 miles easy, 8 miles MP

PM: nothing but a thorough leg foam roll with The Stick that took a good 10 minutes.

Nice longer effort today. Pretty warm for this area at 50-55 degrees with rain, puddles everywhere. Shoes were mostly dry but my left foot was not. These longer efforts will make me strong. averaged 5:41 or so the last 8: 5:53,5:48,5:45,5:44,5:43,5:39,5:35,5:28

AM: 6 miles slow

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

Recovery day today. Did not break 8:00 this morning. felt recovered this afternoon though.

AM: 3 WU 800,1600,1600,800 2.6 CD        2:27,5:01,4:57,2:24

PM: 5 miles + kettlebell routine

Coming off of a longer effort long run Sunday, I decided to keep the volume lighter today. For half marathon training, the interval day is not the most important part of training. The tempo and long run workout are of bigger importance. That being said, I am getting in better shape as it was not that hard to run as fast as I did which is a good sign. George said to negative split each rep and surprisingly I was able to do just that for a change. It's easier to mentally calibrate your pace when you are in good shape and I can tell good things will be happening this spring.

AM: 8 miles

PM: 5 miles + 5x10sec hill sprints + standard core routine

Seriously, WTF is up with the weather. It goes from spring to summer to spring to winter in a matter of 4 days. I wish it would just average out already.

AM: 8 miles

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

almost went shirtless this afternoon. Very warm at 70 degrees. It's going to Snow Saturday though.

AM: 3.3 WU 3200,1600 2.3 CD

PM: 5 miles 

just a little bit of work before a big long run workout on Sunday. Felt easier going faster. Nice and controlled. 10:29,5:08

12 semi muddy miles on the trail around Burke lake. I've never been there before. It's a pretty good place to run for an easy day. Rolling hills. 

AM: 3 WU 3x3 mile with a mile easy in between. 1 CD

PM: 1 hr. Pool run + lots of foam rolling

George came up with this workout (surprising I know) for me. The idea initially was to do 3x3 mile with an easy mile in between reps on the tow-path in 5:30, which is between tempo and marathon pace. Since the towpath was too wet I did them around Haine's which made them a little faster. Felt good through the second rep. The third rep started to hurt at 1.5 miles but it wasn't too bad. Pretty good workout. 16:24, 16:22, 16:16

AM: 5.5 miles slow recovery + standard core routine

PM: 5 miles. feeling better

AM: 3 WU 2000,4x800 2.5 CD

PM: 5 miles + kettlebell routine

I was a bit worried going in just a day after I did a big long run but the recovery day yesterday did the trick and felt great today. Ran quickly with not much effort. I could have done another rep but it’s best not to over do it while everything is looking great. I need to stay healthy and I will race well this spring. 6:19,2:25,2:25,2:24,2:24. Hopefully I can get a long tempo in Friday

AM: 8 miles sweaty and shirtless. In February.

PM: 6 miles with a mile barefoot + standard core routine

Very warm and messed up weather today. It was 80 degrees with high humidity. I checked the Hollywood FL weather today since we were there two weeks back. It was 80 degrees as well. We literally have FL weather. A record high for the day.

AM: 5 miles

PM: 7 miles with 4x20sec strides + standard core routine

Cooler with rain tonight

AM: 3.3 WU 8K Tempo 2.3 CD

PM: 4.6 miles

8K tempo in 26:36 in a cold rain/mist. I couldn't get warm and my legs felt like crap for the first mile, which was pretty slow. Once we were able to warm up a bit we actually got to around tempo pace. I was tired by the last two laps. 1600m splits: 5:34,5:20,5:18,5:13,5:11. I guess that makes sense that I probably got 20 minutes at my threshold pace during this run.

AM: 12 miles easy with Jenn 

AM: 16 miles with 6 miles at marathon pace effort.

PM: foam rolling + 1 hr. Pool run 

It was raining which put me in a bad mood. Not so much the rain but the fact that my shoes were soaked and heavy by half way through. I turned the watch to the time face for the pick-up portion and went by feel at marathon pace for the last 6 miles. Happy to see I was able to run pretty well even with heavy shoes. I'm in good shape

AM: 8 miles

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

AM: 3 WU 1600,2x1200,2x800 2.2 CD

PM: 5 miles + kettlebell routine

Got it done. I'm getting tired from the accumulated fatigue and stress at work. Going to finally rest up a bit during the end of the week as I'm in need of a down week and I have a race Sunday. 5:08,3:40,3:39,2:24,2:22

AM: 5 miles

woke up this morning feeling tired. I've been working later and not taking lunch breaks (I still eat) to get my work done since I have so much to do at work. It's starting to affect me because I'm pretty tired. I considered not running at all today. I need to take it easy and allow my body to recover.

Decided not to run this afternoon as I was swamped at work. Calf also has a slight twinge i need to be cautious about. For all my efforts at preventing injury, a little too much stress and not enough recovery can get you every time. Just gotta be careful 

Today was my "comp" day from work since I worked two other events. I had to use it by the end of the week and since I had a doctor's appt I figured I would. The crappy thing is we had a big deadline today so I spent last night working and all day working until 2:00 today then I went to th doc's. 

I'm really tired and stressed from the volume of work lately and my legs are tired from the months of 90+ MPW with workouts. I felt like I needed a rest or risk that tingle in my calf blowing up and wasting my entire spring season. I'm taking a down week the rest of the week.  No exercise today.

Noon: 5 miles at noon in the crazy wind. Leg feels 40% better after an easy 5 and a day off

AM: 5 miles with a few strides

windy again, but feeling much better. Calf is 90% better than Wednesday. I think I nipped this one in the bud. Still really busy and doing some work at home today. Racing a 10K tomorrow. Feeling weird after taking a day off and running so light the last few days.

AM: 3 WU 10K race 5 CD

PM:

very windy out there.My splits were all over the place. I felt like I raced well but in actuality my time was very slow. Hopefully this has more to do with the fact that it was windy and thus times were slow vs. I'm slow because I'm heavy or out of shape. I think it has to do with the wind. It also could have something to do with the fact that I've been stressed and slacking off the last part of last week.

This is actually the slowest I've ever run at this race but I feel like I raced well. That's odd. I was beaten by a Strava track club member, and a guy who used to be on the NYMJ track club. God I hope I can run faster than this at Shamrock.

Results

PM: 1 hr. pool run

AM: 7 miles

PM: 5 miles + standard core routine

feel ok this morning, no sign of calf trouble. It feels much better now that I've raced on it. Still ticked at my slow time yesterday. I hope I'm still in good shape going into Shamrock.

AM: 9.5 miles + foam rolling, core work

PM: 5 miles with a stride + standard core routine

decided not to attempt the workout this morning because I was still too beat up from the race. Will try to get in some lighter 400s tomorrow and then do a tempo on Friday

AM: 2.2 WU 1600,4x800, 2.6 CD + core, foam rolling

PM: 5 miles + standard core routine

still trying to recover from Sunday. I ran like crap at that race but my legs were still tired today. Getting old I suppose. I just did the short workout the rest of the team did yesterday. The benefit was that I got an extra day of recovery and I can keep my interval recoveries to a reasonable time instead of jogging longer than the interval itself like we end up doing in big groups. Nothing too fast today. 5:12,2:29,2:28,2:27,2:26

AM: 8 miles

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

Felt much better today

AM: 3 WU 6.4K Tempo 2.7 CD

PM: off. Felt the need to rest

felt better. Ended fast but it didn't feel too fast. Felt much better than last week's race. 1600m splits: 5:30,5:20,5:13,5:03

AM: 12 miles + standard core routine, foam rolling

Beautiful day for a run 

AM: 14 miles with the last 5 MP+: 5:47,5:37,5:30,5:25,5:21. Felt easy running fast. Slightly shorter run since I'm running a halfway week. 

PM: 1 hr. Pool run + foam rolling

AM: 8 miles + some core, foam rolling

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

AM: 2.8 WU 6x800m 2.7 CD + some core, foam rolling

PM: 4.5 miles

Very cold this morning for this time of year with a stiff winter wind on the back stretch. I believe the wind chill was 20 degrees and it was about 32 degrees. As a result our splits were slower but the effort is what is important. We didn't do too many since most of us are running the Shamrock Half marathon this weekend. 2:33,2:32,2:32,2:31,2:29,2:29.

Although I really enjoy running tempos and long runs with Greg, I find that I like doing intervals alone most of the time. For whatever reason I feel like I have more control with the amount of recovery time I'm getting, the intensity I'm going, and the volume of the overall workout. After recovery from Shamrock I may venture out to the hills again in place of a track V02 day.

AM: 7 miles

PM: 5 miles + 5x10sec hill sprints + standard core routine, foam rolling

Windy and cold

PM: 10 miles + standard core routine, foam rolling

Very windy again

PM: 5 miles with 5x20sec strides

Windy as all he'll again. Racing Sunday, feeling good

PM: 4 miles + a few strides and stretching 

AM: 2 WU Shamrock Half Marathon (1:09:56) 1 CD

Although not a PR, it's been awhile since I've had a good race and I had a good race today. Great weather, great course. Happy with it. Didn't quite have the strength to keep in contact with Tom, who is in fine shape.

Going in I knew I'd probably race well but wasn't sure if I was in PR shape. Took it out conservatively with Greg and Tom with/behind a pack of 5-6 other guys. By mile 5 there were only two others with us, by mile 7 Greg made a move. I increased my speed as well (5:13) but was hesitant to be so reckless so early. Tom was not afraid and made a move. Then some guy who used to run at Georgetown surged by me at around mile 8 and caught up to Greg and Tom. Tom started to fall back while I maintainted. I made up some ground and pulled Tom in slowly but was not able to get him.

Take-away 1: my PR was 1:09:44 set three years ago when doing heavy marathon training, which included 21 mile progression runs and 100 MPW mileage. This gave me a little more strength to actually go sub  16:00 in the last 5K there. I was not as strong today because a half is the max range I've been training for with my longest long run being 16. 

Take-away 2: I ran alone for the last 4-5 miles. In 2015 I had Doug there to work with and really get after the pace. We pushed incredibly hard. If I had someone working with my today I may have been able to squeeze 12 seconds out.

Take-away 3: Tom is in fine shape for Boston and I feel like he's ready to break 2:30. Out men's team was 1,3,4 today. Our conservative training approach works pretty well for the half.

This bodes well for my assault on my 10 mile and 10K PRs next month. Looking at my splits that slower 12th mile cost me a bit.

Splits from auto-lap GPS: 5:24,5:25,5:20,5:24,5:18,5:23,5:17,5:15,5:18,5:13,5:18,5:22,5:15, (4:51 pace for the last .15)

Results

PM: 8 miles slow recovery + light core, foam rolling

Beautiful day but alas I woke up sick this morning with a cold. Immune system was racked after yesterday's race. Body is pretty tired. 

off. I have a bad cold and it's 35 degrees with a windy freezing rain.

8 miles trudging through snow covered trails. Cut it short since I was soaked and in a pissy mood. Probably good to get rid of this cold which is getting better. Snow should melt tomorrow

AM: 8 miles + some core, foam rolling

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

Icy this morning and cold. This whole week it will be in the 20s over night. Feeling much better though as my cold seems to be fading. Time to get back into training

AM: 2.7 WU 3200,1600 2.3 CD  10:53, 5:16 + stick rolled the legs

PM: 5 miles + standard core routine. 

legs are still not recovered from the race. Felt like running in quick sand. I think a few things led to this feeling. The main thing was that I normally would have drank a recovery shake, foam rolled, do a pool run, and take a nap after a long hard effort such as last week's race. I did none of these things last week but instead drank more coffee in order to drive back home. I then woke up sick the next day, only ran 8 miles, then took the next day off, then trudged through 4 inches of snow on my run Wednesday.  I basically threw off my recovery routine and my running was off an on for a few days. That obviously is not good for my recovery. I need to focus on recovery as I get older.

Felt much better running easy pace home

AM: 12 miles + 5x20sec fast strides

Feeling good again. Waiting for it to get warmer 

AM: 14 miles progression with the last five in 5:43,5:32,5:31,5:30,5:29

PM: foam rolling + 1hr.2min. pool run

Felt good until last mile which I think is normal a week out from last week's race. I wanted to do 16 but George thought it unnecessary given I am only racing 10M/10k the next two months. Hopefully I can get a little extra work in during my interval day and tempo day this week.

AM: 8 miles

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

chilly this morning. It's going to warm up finally on Wednesday.

AM: 2.7 WU 1600,4x800,2x400 2.7 CD + stick rolling, light core    

PM: 5.3 miles

Sluggish and heavy again this morning. Felt really cold, it was in the low 30s. Never really felt relaxed. Felt like my legs just wouldn't move. Got the work in though. 5:14,2:29,2:27,2:27,2:26,69,69

AM: 8 miles

PM: 5 miles + 5x11sec hill sprints + light kettlebell

AM: 7 miles

PM: 6 miles with  4x20sec strides + standard core routine

Very warm at 76 degrees this afternoon. Being used to afternoon highs in the 40s, this seemed hot.

AM: 2.9 WU 8K tempo (26:33) 2.2 CD

PM: 5 miles + alt. Core routine 

warm this morning-67. Went shirtless on the tempo since it was humid. Tomorrow morning will be in the low 30s again. Strange-ass weather. 1600m splits: 5:28,5:24,5:16,5:13,5:12. Felt alright and fell back from Greg a bit in the last mile but got some good work in without over-cooking myself

Noon: 12 miles with 5 x 200m + standard core routine, foam rolling

Beautiful spring day 

AM: 12 miles light progression. 5:55,5:55,5:45,5:33

PM: off. Pool is closed due to Easter Sunday

kept it short today as Cherry Blossom looms next week.

AM: 8 miles

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

AM: 3 WU 400,800,1200,1200,800,400 2.7 CD

PM: 5 miles + foam rolling

Short workout for Cherry Blossom week. Legs should be good to go in a few days. 71,2:28,3:44,3:40,2:22,65

AM: 8 miles

PM: 5 miles + standard core routine

Going to get cold and snow apparently this weekend

AM: 7 miles

PM: 5 miles with 5x20sec strides + kettlebell routine

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

AM: 4 miles with stride

I had this long and drawn out analysis about my race, my training, and where to go from here. However, it did not save for some reason. I was able to glean what I needed to for my own learned lessons from the race so suffice it to say this won't be much of a race report. I will include this chart of previous Cherry Blossom splits. The splits were auto-generated by Strava after the fact.

The weather, my diet, life stressors, mentality, and my advancing age all play into how I performed on race day but even controlling for these factors, It's clear the longer workouts (4321,25x400,21 progressions) made me strong enough to hold my paces longer. When I have not done these and opted for lighter training, the strength is not there.

I do not believe mileage really facors into this, rather it is the quality and specificity of my workouts. For instance, in 2015 I was running 21 progressives with the last 7 at MP, a slew of 4321 long runs, and 25x400m at 10k pace with 30 sec rests. This year I've been doing 14-16 progression runs, 5K worth of VO2 intervals, and 6.4-8K tempos. When I do this easier training, my specific fitness erodes from what it could be. Interestingly enough, I did several high quality workouts and good mileage in Februrary and pushed myself in the 3x2miles, 8E8MP long run, 3x3M, etc and by March I ran a sub 1:10 half marathon for the first time in years. March was a hodge podge of races and half assed workouts.

My larger point is that considering other factors and ignoring mileage, my workouts have not progressed for years. I'm still doing the same damn low volume workouts I've been doing and in fact I'm training even lighter than I did in 2015. Without careful increases and changes in specificity, my racing has basically gone nowhere and stagnation is the result. My chaning needs to be carefully more specific and unfortunately that may mean I'll bump heads with the coach. Why go 16 miles for a long run when I can do 14? Because I can do 16 and it's more specific with more quality. At this point in my running extra easy running really adds nothing to my race fitness. I need more hills, longer tempos, and more variation to target my weaknesses.

Results

notes from right after the race:

Just writing a few notes here on the race before I forget so that I remember and can learn from next time.

1. I did not take splits as my auto-lap was off. Instead I just raced. I like doing that at Cherry Blossom

2. I was a little unconfident right before the race. It may be nerves but the mind has a way of making it's thoughts reality. I still need to work on believeing in myself

3. I was completely fine and running a great pace through 7 miles. WhenI started to fall a part a bit, I really fell apart. By the last mile my legs weren't working too well. I believe I need longer tempos, i.e. an 8 mile run at 5:30-5:40 or 10K tempos at 5:20, rather than to increase my mileage. Or/and I need to increase my running economy at sub 5:00-5:15 pace.

4. I have a feeling I could have kept my 5:12-15 pace, even with the last two windy miles had I had a little more strength like I did in 2015

AM: 7 miles + foam rolling

PM: 5 miles + standard core routine 

AM: 8 miles + foam rolling

PM: 5 miles + standard core routine

I wrote a long write-up for Cherry Blossom but it somehow got deleted. I gleaned what I needed from the write up so I doubt I re-do it for the race report

AM: 8 miles

PM: 5 miles with 4x20sec strides + kettlebell routine

still chilly this morning but it's going to be 80 frickin degrees in two days. That was the shortest spring ever. Running tights to running shirtless in 4 days. Although it's supposed to cool back down to the 60s nexy week.

AM: 3 WU 12x about 200m hills, 1:10-1:15 jog back down 2.6 CD

PM: 5 miles

AM: 8 miles + foam rolling

PM: off. It's 85 degrees and I'm beat after a very busy week.

warm today

AM: 11 miles with 8x2000m in 35-33 + standard core routine

Hot one today. Did some 200s for a little bit of speed.

AM: 14 miles + foam rolling.

PM: 1 hr. Pool run.

Started slow but finished in 5:45,5:43,5:28,5:22.

AM: 8 miles + foam rolling

PM: 5 miles + standard core routine

Felt good today. Boston was insane. The weather must have been horrendous

AM: 3 WU (2x1600,800),1600 1.8 CD 

PM: 5 miles + foam rolling

went well. Chilly out. I hate having to lolly-gag on the recoveries to re-group. I get having a recovery 80-100 percent of the interval but do we need to have recoveries lasting longer than the interval for a 5K/Vo2max pace workout? Just a pet peeve. 5:06,2:26,5:00,2:25,5:00

AM: 8 miles

PM: 5 miles + 5x10sec hill sprints + standard core routine 

chilly at 36 degrees this morning but it's beautiful out and despite the cold, spring is here. Should be 65 later today. I will relish this now because in a single month the festering, green-house heat furnace will decend on our area until October.

Came across this letter yesterday. It's always important to remember that running is bigger than splits, PRs, and race places. It also gives people hope and meaning to improve their lives. I think I need to remind myself of this when I step onto the line. I still remember what the seniors did for me as a frosh. You've got to keep plugging

AM: 8 miles

PM: 5 miles + alt core routine + stick rolling 

almost killed by some pric who ran a red light. I always watch so I stopped in time 

AM: 3.1 WU 8K tempo 1.9 CD

PM: 5.7 miles easy 

Cold. Had to dig out the winter tights. It was alright. I was mentally tired from work as it's been busy lately. luckily I have Greg to tuck behind so I can focus on my relaxation. I find the actual "work" of the workout doesn't start until three miles in. I'm always progressing the pace and that is where focusing on relaxing at speed becomes such a big deal. I feel as though I should be pushing 6 or 7 mile "tempos" at a slightly slower pace some days as I need to work on aerobic running economy. Either that and/or I also should be doing some 200s after the tempo. 1600m splits: 5:31,5:24,5:19,5:15,5:10

I've noticed that I likely have a higher proportion of fast twitch muscle fibers vs. Greg who I feel has great running economy and excellent fatigue resistance. He's also able to race quite well on modest workouts and easy running. I find that I tire more quickly and when my legs are done I fall off a cliff. I do not believe I am starting too fast but it's important to remember that no two runners are the same and each person requires a different mixture of training to reach their potential. The question is whether you should train to your strengths or train to your weeknesses. The answer is "yes." Train at a variety of paces, covering fast neuromuscular hill sprints all the way down to easy jogging. The proportion of each is the true art of training. I feel I need to increase the total amount of quality in all areas--not my overall mileage. I've been pumping out an average of 80+ MPW for several years yet I've not increased my quality. Stagnation and shoddy races seem to be the result. 

AM: 7 miles

PM: off

too mentally drained from being at work all day to run home. My mind is very tired

AM: 14 miles. 10 easy then 4 in 5:51,5:28,5:25,5:24

PM: stick rolling + 50 min pool run 

AM: 8 miles

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

Great spring weather but cyclists everywhere

AM: 3 WU 2K,4x800 2.4 CD

PM: 5 miles

weather was warmer. felt better. Ran faster splits. The recoveries are still too long though. 6:18,2:25,2:22,2:22,2:19. Did not to more volume because I have a great 10K coming up Sunday. 

AM: slept in

PM: 10 miles + standard core routine

AM: 7 miles

PM: 5 miles with 3x20sec strides + 3x12sec hill sprints + standard core routine

PM: 6.5 miles + standard core routine

Racing this weekend

AM: 6 miles + two long strides.

Went to the area where I'm moving to in June and ran on the Fairfax cross count county trail. Nice except for the mud. Race tomorrow

AM: 2.5 WU 10K race: splits: 5:20,5:02,5:05,5:04,4:58,5:07 2.6 CD

Slower course this year since the first mile was uphill but happy with the PR result! I did not take splits during the race and just raced on effort and against others. The first mile was apparently in 5:20 before I got rolling down the pike. Felt strong at the end but not enough to catch Flynn--whose back I stared at for the majority of the race. Unfortunately I was out of the money spots as several very fast people showed up. Had a lot of fun and looking forward to a 10 mile PR next week.

It was sweet to run fast toward the end and I believe I was able to do so because I simply focused on my form, relaxing my stride and my face and going after the guy ahead of me. Sure with the new course it was 10 seconds slower than the pace I was on at mile 5 back in 2016 when I had to stop and walk but this was a well executed race from me and I feel I still have some tricks up my sleeve on these aging legs. Add to that it makes my PR more "legit" in the sense that it is a fairer course that is not technically "aided" by being straight down hill the whole way.

Hoping to run a 10mile PR next week at Broad Street followed by a down week then a quick track season with mile and 5K PRs this July. Happy to see some positive experiences out on the roads for a change.

PM: 1 hr. pool run + lots of foam rolling

Results

AM: 5 miles slowly at 8:10 pace + foam rolling

PM: 5 miles + standard core routine

legs are quite sore this morning. No doubt flying down the pike in light flats is the culprit. This afternoon my legs were better but calves still sore.

AM: 7 miles

PM: 5 miles + standard core routine

legs feel better today but my calves are still in a bit of pain at the start of the run. I will probably do a very light taper workout tomorrow to keep the legs ticking over and continue to recover for the race Sunday.

AM: 2.7 WU 2x200m, 4x800m 1.2 CD     33,35,2:29,2:27,2:24,2:24

PM: 5 miles + standard core routine. very hot - 90 degrees

wanted to stretch the legs as they are recovering from Pike's Peek but also didn't want to do too much before Broad Street. 

AM: 6 miles

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

Hot as hell at 90 today. Tested out my new run commuting back pack. Works pretty well and fits snugly even carrying my lunch to work.

AM: 5 with a few 12-13 second hill sprints. Very warm and glad I got my run done early as it's supposed to be 90+ today.

Just a short run tomorrow and the race Sunday then I will take a short break. Going to roll into a block of specific mile training to work on my power and leg speed. During the summer long tempo efforts aren't as necessary as the longest race I'll run is 5K until late September (minus the probable Lawyer's 10K I'll do) and I can use this time to work on my weaknesses and provide the leg speed necessary for fast efforts and longer tempos of late summer and early fall.

AM: 4 miles with two long strides + light core

It cooled down thankfully. Hopefully the rain holds off during tomorrow's race

Went to Philly to run a large-ass road race--I think there were 40K runners. The course was mostly all straight and point-to-point. I figured I had a shot at a PR in the race but I wasn't sure since I've been so far removed from the long tempo efforts that got me in such good half shape in Feb/March.

I started too fast but the course is a net downhill. I think it was 5:04 so I relaxed and worked on catching some guys so I had some people to run with for a few miles. I caught a few at mile 3 but I wanted to go faster so I left them and then ran most of the remainder of the race alone. Was 25:5x something through 5 miles and about 32:20 through 10K. I struggled quite hard at miles 8 and 9 and once I looked at my Strava auto-splits after the race I realized my pace slipped to 5:20 and 5:22 for those miles. It was tough as my legs did not have that "pop" and my calves were hurting. I regained my composure and lurched forward for a final mile in 5:12. A couple of guys came by me in the last 600-400 and I chased them down with a kick. I finished in 52:38-not bad but off my PR of 52:25.

My first take is that I should no longer use my Takumi Sen racing flats for any race above 10K. My calves were hurting and I did not have much support in the legs. I should have worn my Adios like I did at Shamrock.

My second take is that I was just getting tired from months of training and races. It's hard to maintain great racing form for multiple months and continue to train at the same time and expect PRs. Legs and mind were a bit stale. I think Pike's Peek was about it for the season and I hung on for a week to do Broad Street.

This season has been good as I started puting in more consistent efforts and workouts beginning in Janurary. This got me back down to sub 1:10 in the half and I managed to snag a 10K PR this season as well. I've found that I need to change up my training stimulus a bit if I expect to gain anymore PRs. I'm quite seasoned in running as I've been at this for a number of years. The same-old lame-ass workouts don't do as much to spark improvement as they used to. I'm going to devote a few weeks to strength and top end speed this summer and run a mile race and a 5K or two. After that I'll give the fall season a go for a half PR and maybe a 10 mile PR at Army.

I have new workouts and new thinking in my head. I'll have to be patient and consistent as I'm also moving in June and my routine will change. For now I am going to take a rest week with some light running and maybe some pool.

results

PM: 2 beers, 2 burgers, tater tots, and Oreos 

PM: 45 min pool run + some cake 

PM: 5 miles easy + standard core routine

Chips and Oreos

AM: 8 miles in beautiful weather + standard core routine

AM: 7 miles with Jenn + standard core routine

back home in Ohio. Ran with Jenn at her pace. Pretty decent recovery week. I need to fix my diet though.

AM: 9 miles with Jenn + 2x100m strides

Still in Ohio. Excellent weather.

AM: 10 miles + alt. core routine

Slowly getting back into the swing of things

AM: 2.5 WU 11x200m hills + 3x20sec downhill strides 2 CD

PM: 5 miles + standard core routine, foam rolling

Heavy and sluggish. Pretty normal after a down week. My core is now tired. These short and fast hills really work the hips/core which is totally why I'm doing them. Time to get strong. Very humid and hot this afternoon

AM: 7 miles

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

very wet and humid this morning. There were lots of fallen trees due to the storm last night. Raining ☔ on the way home

AM: 7 miles in the rain

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

wet again. I was running and slowly gaining on a guy down the trail. He stopped to walk and I passed him, thinking nothing of it. 30 seconds later he's coming by me, barely faster than I am going but I maintain my pace and let him pass. He goes on ahead a bit and 30 seconds later his pace is slowing while I maintained my pace which causes me to catch up to him. As I go to pass, he speeds up which is annoying as hell since I need to get back to the side of the trail to avoid passing cyclists. Tired of his bullshit, I take off at tempo pace for a minute or two and he's gone.

The moral of the story is don't play games on the trails. If you are running the same pace as someone, ask if they want to run together or adjust your pace to give others some space. I could have said something but I was not in the mood. Maybe I should have been more friendly but damn

AM: 3 WU 6.4K tempo + 2x200 2 CD   1600m splits: 5:30,5:24,5:20,5:17

PM: 5 miles

A tempo to get my feet wet back into the workout routine. windy and wet. 

AM: 12 miles + standard core routine

Got a break in the rain and ran into Tom and Marty who joined for most of the run. Very wet out. 

AM: 14 milemiles long run

PM: 1 hr. Pool run 

Very hot and especially humid now that the rains have stopped. Picked it up just a bit toward the end. Drenched in sweat. Welcome to summer. 

AM: 8 miles

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

Less humid today with a nice breeze.

AM: 3 WU 2x1600,3x800 2 CD

PM: 5 miles in a thunderstorm

5:00,4:54,2:23,2:23,2:21. I was able to run quickly with little effort. Most likely because the weather was decent. However, the recoveries were longer than I prefer, which always bothers me for VO2 max interval work. Not even sure it makes much of a difference, but I like it about 75% of the time of he interval.

AM: 7 miles 

PM: 5 miles + 6x10-12 sec hill sprints + standard core routine

very humid this t

AM: 8 miles

PM: 5 miles + standard core routine

AM: 3 WU 8K tempo in 26:23 + 2x200m (29,29) 2.6 CD

PM: off

26:23. Fast one today for a standard tempo. Good weather. Focused on relaxing and ran with Greg until he slowly pulled away on the last two. Did not want to push too hard just to stay with him. Although It felt like I was a bit faster than tempo effort the last 1.5 miles. Apparently my watch said I was running full miles for the last four, must be all the time I was in lane two. Good workout capped off with 2x200m. 1600m splits: 5:23,5:18,5:15,5:16,5:11 + 29,29

Noon: 9 miles hilly with Greg and Tom.

very hot and humid

AM: 14 miles. The last three in the 5:30s. Very humid with a few point of 70. Really gross

PM:  1 hr. Pool run + foam rolling

AM: 8 miles easy with Tom.

PM: 4 miles + standard core routine

AM: 3 WU 6 x circuit + 6 x 200m 1.8 CD

PM: 5 miles + standard core routine

the hill circuit includes: about 1:05 climb, jog for a minute, 20 sec fast downhill, jog for 30 sec. Did that 6 times then did 6 x about 200m at a faster effort. Good workout. getting strong

AM: 7 miles

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

Humid 

AM: 8 miles

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

Very humid today. Made it home before a heavy thunderstorm

AM: 3.2 WU 2x3200, 4x200 2 CD

PM: 5 miles. hot

Stupid humid out. The temp at 5:52 AM in Arlington was 72 and the dew point was 68. George had us split the tempo into cruise intervals. Ended up going pretty fast for the second mile of the last one. 10:34 (5:20,5:14), 10:20 (5:14,5:06). Then some 200s in around 30,31,31,30

AM: 10 miles

Legs are tired from the 200s yesterday. Very humid

AM: 12 miles with the last three average in the 5:30s 

PM: 57 minute pool run 

Shorter run today since we are racing next week and we don't really need to go that far on long runs this time of year.

AM: 8 miles + standard core routine

Great weather with less humidity today which is nature's way of telling me "happy birthday." 

AM: 3 WU 800,1600,1600,800 2 CD

PM: 5 miles + kettlebell routine

Nice and short because we are racing on Saturday. George told me not to crush it toward the end. I was feeling quite good after a shorter two days of mileage and the great weather. 2:26,4:58,4:53,2:23

AM: 7 miles

PM: 5 miles + 3x12sec hill sprints, 3x10sec downhill strides

Beautiful weather

AM: 5 miles

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

amazing low humidity weather. I have had the windows open for a few days and love to just sit outside. It's a rare thing for June in this part of North America. Sadly the humidity is slowing returning beginning tomorrow. Hopefully the race Saturday morning won't be too bad.

I am running the open race and not with the elites. I'm glad I'm not in the elite section as it seems every Ethiopian (or EPOpian in some cases) on the east coast is coming to run the elite race.

AM: 5 miles plus some stretching

racing tomorrow. Legs are not super recovered, mostly due to the moving/lifting the last few days but I should be good to go tomorrow morning. Going to be a humid 70 degrees at 7:00 am race time. It's gross but that's what happens when you decide to race a 10K in DC in June. I wish it were only a 5K.

33:03. It was very humid--of course it's June in DC.It was 72, 69 dew point, 91% humidity at 7:00 am. I knew it would be slow and it would suck but since there was prize money involved I decided to do it. Knowing that the big money would attract fast Africans, I payed for my entry and entered the "open" race. There was separate prize money purse for open and elites. Good thing too since I was able to win $300 in the open division. My time sucked but the course is not easy. It's hilly and there are at least three 180 turn-around cones. I ran just "alright" as I feel I could have run miles 4 and 5 faster had I been smart or in race shape for that matter. Basically it ended up being my half marathon pace. 

The start was confusing AF since the race website indicated that the start time was 7:00 am. I went all over the site looking to see if the elite field started in advance of the open field. I could not find any time other than 7:00. When we warmed up everyone was ready at 7:00 then they said they were starting the elite at 7:15 then the open at 7:20. We finally line up and no one could decide whether the elites were doing an advanced start or not and no one knew. The announcer was useless as none of the info about the elite start was being announced. Once the gun went off we just bolted ahead and rant with the elite field.

It felt hot from the get-go. I did not take splits and just ran on feel as it would have been quite demoralizing seeing my splits since I knew I was running slow due to the heat. I basically ran with two Kenyan women elites and watched as male elites began dropping out. One of them puked during the race right in front of me and I almost stepped in it. By mile 4 and 5 it was quite hilly with rolling hills and it got hard. 

I had no idea who was elite and who was open but did what I could and my mission was accomplished. I hate seeing a slow time but I ran "alright" and secured the top open prize. Most others also ran slower than normal times. My gambit to enter the open race and pay my entry paid off.

Time to do some mile and 5K training for a few weeks. It's humid AF in this area this time of year.

Results

AM: 12 miles then moving/packing/cleaning/lifting all day

AM: 7 miles + moving/lifting/cleaning all day.

Body is already tired from moving heavy things like beds and dressers up and down stairs all day. Good weight training and core work I guess

PM: 8 miles slowly + lifting/moving/cleaning all day.

My body is really tired/sore from all of the lifting. It's gotten weak from sitting in an office instead of loading and lifting at work like I used to do. Too much running also makes me weaker for lifting things.

AM: 7 miles 

PM: 6 miles. humid

New run commute today involving running to the metro. Morning was pretty straight forward. It's just going to take a bit more time. I'll have to figure out how to get some workouts in and still come to my team workouts when I can.

I made a mistake and ended up on a silver line train in Mclean instead of orange and West Falls church. That added time to the evening commute. 

AM: 7 miles

PM: 5 miles with 5x20sec strides + yoga poses and stretching

had to pack two shirts, one to wear and one to change into before getting on the metro. I had to wear a shirt because my pack chafed the shit out of my back last night. I will have to keep a shirt on even in crappy heat. At least it will keep my shorts drier.

AM: 2.5 WU 6x1100m hill circuit 3.2 CD + core, stretching, foam rolling

PM: 3 mile shake-out + core, sticking of the legs

Good longer hill session today. Circuit includes a 500m climb at 5K effort, a jog for a bit over a minute, then about 200m downhill fast stride, 50 sec jog. Mean to work on form, power, and turnover. Pretty food workout.

AM: 12 miles

PM: cleaning, scrubbing, moving shit in my old place

AM: 3 WU 2x200m,4x400m,2x200m 3 CD + standard core routine, foam rolling

PM: 1 hr. pool running

Intro to mile training or "we're not in high school anymore." I decided to get away from the monotony of the same old training for a month this summer and work on mile pace where I will attempt a sub 4:30 in a race in July. The legs need a new stimulus. 32,34,66,66,65,66,32,31

I ran to the track and did some warm up twos and hopped in. I got that feeling in the legs like I used too but after only 3 400s my legs were feeling it. They are certainly not used to this type of training which is why I'm doing it. Going to try a bit tougher workout next week and vary the recoveries.

AM: 7 miles

PM: 5 miles + stretch routine

Very hot and humid on the way home, about 91 with dew points in the low 70s. Really gross

AM: 2.5 WU 7x800m 2 CD    2:33,2:30,2:27,2:25,2:26,2:24,2:24

PM: 4 miles + standard core routine. Disgusting. only 79 but with a 74 dew point.

very hot/humid. Felt decent since the pace seemed slow after Sunday's foray into 400s at mile pace. The recoveries were pretty long-longer than the reps which makes no sense but since it was so hot it's not that big of a deal as our heart rates were higher than usual anyway. 
 

AM: 7 miles

PM: 5.7 miles + standard core routine

much cooler this morning. Felt much better. This afternoon it was 77 but the dew point was 74. It was disgustingly gross. Sweat doesn't evaporate in those conditions.

AM: 7 miles

PM: 5.7 miles plus alt core routine

AM: Mile workout 2 : 1000,600,400,3x200

2.5 WU, strides 
1000m cutdown (71,66,33) 5 min break 
600m (66,33) 2.5 min break 
400m (65) 1.5 break 
3x200m (31,31,32) with 1 min breaks 
2.1 CD

light rain, breezy. I was able to jog the 5 min break after 30 seconds and was able to jog after the 600 but after the 400 It was just a walking break and the 200 breaks were also walking. I wanted to hit 4 200s but my legs were done when I went backwards on the third one.

You end up breathing quite hard after the reps. It's not like doing 5K paced intervals where you can just keep on running and do a lot of volume. Running mile pace is pretty tough in any great volume. The lactic acid builds up rather quickly if you're not trained for it.

PM: 5 miles 

Noon: 10 miles easy with Tom and Greg

AM: 14 mile long run with the last two 5:28,5:26

PM: 1 hr. Pool run and foam rolling

Very humid today, like a rain forest. The last two were uphill but my effort was 5:10 and I ran high 5:20s. Gross 

AM: 7 miles + stretching

PM: 5 miles + 5x12sec hill sprints + standard core routine

lower humidity today. Feels great. I wish the weekends had the amazing weather and not Monday but I'll take it when I can get it

AM: 3 WU 2000,4x1200 2 CD

PM: 4 miles easy

really good weather for a change with lower humidity and 62 degrees. I wish July 4 was like this but alas I live in a humid sub-tropical cesspool during the summer months. But today it was actually quite nice so we had a good workout.

6:21,3:43,3:41,3:39,3:37. Recoveries weren't too bad as they were actually less time than the interval.

AM: 7 miles

PM: 5.7 miles + standard core routine

AM: 7 miles. very humid

PM: 5 miles with 5x20sec strides

Getting hot and humid

AM: 2.5 WU 2x600,2x400,2x200

Legs were heavy warming up and I didn't quite feel right. Just didn't have that pop this morning and it was evident from the first rep. I meant to do 3x600,3x400,3-4x200m but had to abandon my plans once I got out there. Legs started going slower than 70 sec pace and I just called it and did 200s. Splits were slow.

I think the accumulated fatigue and the heat are catching up to me and that I need a day off or a few light days. It's been since May 10th that I had a day off

For God's sake:

with dew points in the 70s

PM: off. too tired

AM: 10 miles with Greg and Tom

AM: 10 with 8 x 200m

PM: 1 hr. pool run

got a little work in without doing too much before a race on Wednesday. man it's getting hot. I felt much better today after two nights of 8 hr sleep and a 3 hr nap yesterday. I think my body just needed to catch up on recovery. 
33,34,32,32,32,31,30,30

AM: 7 miles

PM: off. racing Wednesday

AM: 5 miles with 3x200m. Hot and humid

AM: 1.8 WU 5K race 2.1 CD

Official race time: 15:45. Well what can I say? My PR in the 5K is 15:24 and I ran that pace today but for a tougher course added to the fact that it was a long course and there you go. I ran exceptionally well and stayed strong when it got tough. Did I mention the fact that it was 80 degrees with a 75 dew point at start time? I can't wait for a flat, accurate course on a 55 degree day. I feel like I could break 15:20.

Started by feel, ran with Stein, Whitlow, and Greg for the first two miles. Stein took off as expected at the 2 mile mark. Greg did a short burst to gap me a bit. I fought quite hard and Greg was not able to open a larger gap but I was also not able to catch him.

Considering the conditions today I did really well and won 100 bucks too. I wonder what I would have run on the flatter, cooler Lima 5K course. I'm guessing 15:20s for sure. Strava auto splits from my GPS: 4:58,4:54,4:58, (4:57 pace last .2)

results

AM: 8 miles on trails + standard core routine

PM: 4 miles

Humid as shi t again. 

AM: 10 miles around Burke lake

Very humid again. Even shoes were soaked 

AM: 3 WU 3x(400,300,200),200 2.8CD

Wonderful weather with low humidity and in the low 60s. Getting that final mile workout in before the mile race next Friday evening. It's amazing how little volume makes you so tired when done at mile pace. 200m recovery after the 400 and 300 then 400m recovery after the 200 to separate sets. I wanted to do 4x200 after but my legs were done and I had enough. 
Lets see if I can remember all of my splits: (65,49,31)(64,48,32)(65,49,32)31

AM: 12 miles

PM: 1 hr pool run

beautiful weather once again. Legs are tired from yesterday.

AM: 7 miles

PM: 5 miles with 4x12sec hill sprints

nice n cool out again with low humidity. Getting used to this but summer will be back soon enough.

AM: 3.2 WU 1600,800,400,400,200,200 2.9 CD

PM: 5 miles +standard core routine

racing the mile on Friday so I got a little workout in. Noting too crazy. 5:07,2:25,66,65,31,31

AM: 4 miles

PM: 4 miles + standard core routine

Low mileage due to race Friday

AM: 3 miles

PM: 3 miles with some strides 

AM: 3 mile shakeout

PM: 2.5 wu mile race. 3 CD

4:33: 67.5,66.3,67.9,71(409). Jerry and Dickson were out to get that sub 4:30 and that was my goal as well. I did the best I could but I tied up in a flood of lactic acid and just couldn't hit that last lap at 65 like I wanted to. Getting old. I did the best I could but just couldn't get there.

First lap, felt way too easy. Felt on top of the world at 800. beginning of the 4th lap the legs started locking up. By 300 to go Jerry came by and Nico plowed past me like a bat out of hell in the last 200. I just had nothing to respond with. Just haven't done the lactate tolerance work and mile racing to get me to that sub 4:30. It's not something I really train for. I did the best I could and it was a good time.

Results

AM: 10 miles + standard core routine

A little sore 

AM: 14 progression. Last four in 5:55,5:40,5:40,5:26. Mile cool down.

PM: 1 hr pool run

AM: 7 miles. hot/humid again

PM: 5 miles + standard core routine

Hot/humid

AM: 10 miles. humid as shit

PM: 4 miles + standard core routine. Humid as F#$@ 

AM: 2.7 WU 3 x (1600,400) 1.7 CD

PM: 4.5 miles

5:04,68,5:02,68,5:00,67. 16s at 5K effort, 400s at mile effort. Attempted to keep the two lap jog after the 16s honest in 4:00 and 1:10 jog after the 400s. Not as easy as it looks. The quick turn-a-round after the 400s into the 1600s made 5K pace tougher for sure. A pretty good change-of-pace workout that touches on faster paces. Makes for a great 5K workout.

AM: 6 miles 

PM: 6 miles + standard core routine

Should be able to recover for some hills tomorrow then just tempos, which I haven't done in awhile, for next week.

AM: 2.5 WU 7x1100m hill circuit 3 CD

PM: 3.5 miles + core 

Hill workout with the downhill stride portion a little longer than usual. Coming off of a solid workout on Wednesday I felt fine but am tired now.

AM: 10 miles

Flying to Bar Harbor Maine tonight for a week of running in the most amazing place to run on the east coast : Acadia National park

AM: 10 miles around Eagle lake in Bar Harbor. The running is good here. 

AM: 14 miles easy with Greg around Jordan pond and Eagle lake + standard core routine

PM: a tiring bout of lake swimming/lake running for an hour 

AM: Acadia carriage trail tempo. Mostly downhill. Good effort but didn't kill myself. Last mile i injected some pace. 5:26,37,30,04 + standard core routine

PM: a couple of hours of hiking then jumping in the lake.

AM: 12 miles around Witch's and Jordan's pond.

PM: hike out to see Otter's point, Thunderhole, etc. Love the cold Atlantic air 

AM: 12 miles around Jordan pond. Raining and wet. Legs are quite sore from the hilly terrain and hiking. Tired 

AM: 2 WU, tempo effort straight up Sargent mountain in Acadia. Never broke 6:00 but it was pretty damn hard by the end of mile three. Tough to do. Greg dropped me on the last mile. 

PM: 36 min lake run in Echo lake watching the bald eagle and loons.

AM: 10 miles toward Jordan pond.

AM: 14 miles 5 miles at MP effort, mile CD.

PM: 1 hr. Pool run

Back in DC. Weather is actually pretty decent here.

AM: 7 miles

PM: 5 miles with 5x20sec strides in the rain + some core

AM: 2.5 WU 2x800,1600,3x800 2.5 CD 

PM: 4 miles + standard core routine

pretty solid, nothing insane, another day at the track. Was able to keep the recoveries in check and not too long. 2:29,2:26,4:58,2:26,2:25,2:24

AM: 8 miles

PM: 5.6 miles + standard core routine

Humid AF. Gross 

AM: 7 miles

PM: 5.6 miles with 5x30 seconds.

Very humid, wet, and disgusting

AM: 4 miles

PM: 3 miles with a stride or two

AM: 3 mile shake-out

PM: 2 WU 6 mile "race" 2 CD. 

Oops. Ran like a dumbass in 86 degree heat. I messed up the turnaround and inadvertently cut the “race” short. I guess a cone on the trail means go off the trail instead of “turnaround.” I wish there was a course marshal there or something to let me know.  Upon discovering this at the end I basically DQed myself as I did not run the full course. Missed out on $250 bucks too. I went out way oo fast and dropped anyone else which was a mistake. I should have gone out in 5:20 and sat there.

Even forgetting about the course mess up I didn't run this too intelligently. I would have won $250 bucks but as it was I couldn't claim I won when I didn't run the full course. It sucked out there. I've learned my lesson once again about being too confident heading into a small race and blasting from the gun. I guess I never learn.  Good training day in the heat I suppose.

AM: standard core routine + kettlebell

PM: 1 hr. pool run

Woke up this morning and for the first time in a long time I didn't feel like running. The weather was really humid and hot an I was tired. Apparently i have not taken a complete day off from running since May 10. I was due for one.

AM: 8 miles

PM: 5 miles + 5x100m strides + standard core routine

Very hot/humid again. The ragweed is starting to come into play. Eveything is still wet and more rainforest than dry field at this point yet it's only a matter of time before the allergies come on full bore.

AM: 3 WU 1600,1200,3x800 2 CD

PM: 5 miles + standard core routine 

76 degrees with 72 dew point this morning. It went alright. Did not make the volume to 4 miles like I wanted it. Just too hot and still tired from Saturday. 5:00,3:38,2:25,2:25,2:25 

AM: 7 miles

PM: 6 miles + alternate core routine

hot/humid

AM: 10 miles

PM: 4 miles with 4x20 sec strides + standard core routine

a little less humid today

AM: 3 WU 12 x 1:00 on/1:00 off 2 CD

PM: 4 miles

The idea was to do these around 3K effort. I stopped at 12 but attempted a 13th rep but cut is short since I was getting pretty tired. Although I had to wear my pack and shirt when I did this, I think it went pretty well. It's nice to get off the track and go by effort for a change. It's also nice to add a different stimulus in the mix instead of another short tempo run

AM: 12 miles + standard core routine

Humid and wet 

AM: 15 miles with 6 miles about MP effort + foam rolling

AM: 7 miles

PM: 5.5 miles with 4x20sec strides + standard core routine

Actually kind of nice (for August) on the run home as temps were lower. 

AM: 4 WU Hill repeats: 12 x 42-43 sec, 3x15sec downhill strides 1.6 CD

PM: 5 miles + standard core routine

decent hill, decent workout. Helps me get stronger doing quicker hill repeats. Attempted to keep the recovery honest, did a few downhill strides.

AM: 3 mile jog

PM: 12 miles

Attempted to run this morning with heavy dress shoes in my pack. It was a bad idea. I could not keep my form without bouncing around. Damn thing was 10 pounds. Ended up running long after work in an attempt to avoid the metro completely.

AM: 7 miles. Ended up being slow

PM: 5 miles + standard core routine

AM: 2.4 WU 2x3200,3x200 2 CD

PM: 3 miles easy

it was 73 with a 73 dew point and 99% humidity in Fairfax this morning at 5:45 am. You won't find any worse humidity because then it would be raining. It was gross but got some work in, even with sweat soaked shoes. 10:38,10:28,31,31,31

Out at the cabin with the Putnam county boys. I was in Hocking Hills in Ohio and the location was dangerous for running on hilly roads. Just took the day off and drank beer. It's good to step back every now and then and take a day off. Running isn't everything

drive home from Ohio a bit hungover. Tired 

AM: 8 miles

PM: 5 miles with some barefoot running + standard core routine

Less humid today 

AM: 3 WU 6 x 3:00 min, 2 x 1:00 min 1.5 CD

PM: 5 miles

on the trail by effort with my pack on. My watch reset itself right after the last 1:00 min rep. I'm not sure if it chopped off distance or the time was wrong but I got the work in

AM: 7 miles

PM: 6 miles + standard core routine

still humid but allergies are much worse.

AM: 10 miles

PM: 4 miles + standard core routine

much cooler today with lower humidity. It's a tease of fall weather. Unfortunately there appears to be one more 90+ degree heat wave hitting next week but after that it looks like the temp should at least drop below 70 degrees each night

AM: 3 WU 10K tempo 2.2 CD

PM: 4 miles

great weather. Ran decently. Nothing too crazy fast but was a decent day. 1600m splits: 5:37,5:29,5:25,5:21,5:20,5:16 then a 1:16 last lap

AM: 11 miles with 5 x 200 included

AM: 15 with 8-14 at marathon pace effort

PM: 1 hr. pool run

AM: 8 miles

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

very hot and humid this evening

AM: 8 miles

PM: 5 miles. very gross

ridiculous humidity today. This morning was 79 degrees with a 76 dew point. feels awful. In fact, here are the conditions today at 5:00 pm. That dew point is the worst I've seen all summer. straight up dangerous out there:

AM: 2.2 WU 16x400 @10K pace + 3x200 fast. 2.4 CD

PM: 3.5 miles. very hot. I did not feel that good. ran slow

79 with 76 dew point this morning. terrible weather. Joined Greg for 16 of his 25 x 400m workout. The idea is to run them at 10K pace then do a 100m 30 sec jog in between each rep. It sounds easy enough but it starts to drag half way through. I stopped at 16 as I have a race in a few days. I then did a couple 200s.

The Vazee Pace I have suck as the insert came out of them while running. Come to think of it the insert in the last pair of these I had came out often as well until I glued them in

AM: 7 miles

PM: 5 miles + standard core routine

very humid and still hot. I was doing core at Washington Lee and I looked up to see Matthew Centrowitz jogging by doing a warm-up for a track workout. Very random to see a n Olympic Gold medallist working out at your local track. A lot a famous runners have trotted around that oval. Alan Webb, the guys from the old Reebok Enclave, all the way up to home town ultra guys like Mike Wardian but never the calibre of Centro. Dude was small and looked "normal" running except that he seemed to float at a much quicker pace. Light and smooth strides. Amazing. 

AM: 3 miles

PM: 3 miles

extremely humid. Everything is wet and hazy but it is not raining. Cooler this afternoon but humid.

Felt sluggish and slow but I was not expecting to be too fast going in. I though I would have at least broken 16:00 but I guess not. The weather was humid and gross. Never felt quite there. First mile was fine but it felt harder than it should have 1.5 in when I fell off Nico and while he maintained the pace, I slowed. I did not take splits but the after-the-fact Strava splits tell the tale:

4:57, 5:05, 5:17

AM: 12 miles up in the Poconos. Very cool at 63 degrees. ran in and out of the cloud so humid but at 63 degrees it's no big deal. The allergies were great up high. Wish I could travel to a place far away for August and September every year

PM: kayaking and stand-up paddle boarding

AM: 10 miles with 4x12 hill sprints

PM: 1 hr. pool run

Very disgusting this morning. The weather is horrid. 76 degrees with a 75 dew point. As bad as or worse than anything July had thrown at us.

AM: 2.8 WU 400,800,1200,1200,800,400 2 CD

PM: 5 miles + standard core routine. Gushing with sweat during core 

extremely terrible weather, about 74 with a 74 dew point. as humid as it could possibly be without a thunderstorm. Just did some faster running to get something in. Not motivated to do much today. The weather is just getting to me mentally. Times were slow but not terrible in this weather. 75 dew point and 90 i believe in the evening

AM: 7 miles through the wretched humidity. Everything is still soaked like an amazonian rain forest.

PM: 5.6 miles + standard core routine, kettlebell

Very hot and humid 

AM: 7 miles

PM: off. Had to work late and was so wiped from a long and hard day at work that I did not feel like running. Very hot and humid again. 

AM: 2.5 WU 10x400m at mile/3k pace 3 CD + kettlebell

PM: 5 miles. Very humid 

AM: 12 miles. Cooler and overcast but extremely humid 

AM: 16 miles in the rain, mostly easy. Soaked from head to toe but at least it's not with my own sweat this time. Decided against the long MP portion as my shoes were heavy and watter logged. Ran through some knee high water in a few spots

PM: 1 hr. pool run. Back in to the water