Pool Running is Fun

AM: 3 WU 5k race 3CD

PM: standard core routine + 1hr. Pool run, hot tub 

Well I knew going in that I wouldn’t be very fast as I’m not in shape for racing yet. I’ve been feeling flabby as my diet over the break and the holidays hasn’t been very good. Got on the scale this morning and was shocked to see 150 (my best racing weight is 143-45). it's pretty normal to be heavy in the off season but certainly racing during that time can be a key dow. However, all and all a good day as I won the race! Time to start eating a little better and enjoy the grind.

Also decided to keep this log going. There's certain features that are still much better than Strava, such as the shoe manager. But more importantly the act of writing a recap on a race or workout here helps me keep in touch with how I'm feeling and progressing.

Results

AM: 7.3 miles

PM: 5.7 miles + standard core routine

Legs are tired from yesterday's race and lifting.

AM: 8 miles with 4x20sec strides

PM: 6 miles

Pretty straight forward kind of day 

AM: 3 WU 6.4K tempo + 3 x 200m 2.3 CD

PM: 5.75 miles

1600m splits: 5:28,5:22,5:20,5:14 then 32,32,32. Felt heavy and sluggish. Got some work to do this winter/spring.

AM: 12 miles

PM: 20 min pool run + standard core routine, foam rolling

AM: 15 miles easy to moderate

PM: off 

AM: 8 miles with 6x20sec strides

PM: 6 miles + standard core routine

AM: 2.6 WU 2x1600,2x800,2x400 2.2 CD

PM: 5.7 miles + standard core routine

5:00,4:55,2:23,2:23,68,67. Good weather, ran fast. Slightly annoyed when the recoveries became longer than the reps but honestly it doesn’t really matter since I’m trying to run a half and full marathon this spring. Warm this evening. Last warm day for a long while. 

AM: 12 miles

PM: 3 miles + lifting/core routine, foam rolling, 20 min pool run, hot tub

Very windy and chilly this evening. Winter is now here.

AM: off

PM: 7 miles in an icy wind 

legs felt alright this morning but I woke up with a mild headache and a scratchy throat. I've probably ramped up too fast this week and needed a recovery day. I don't want to get sick. Very cold this morning, 26 with a wind chill of 10 degrees...the new normal.

AM: 3.3 WU 6.4k tempo + 4x12sec hill sprints 2.3 CD 

PM: 6 miles + standard core routine

Cold and windy. Going to have to get used to slower splits and just getting out there and getting the work in. Not bad considering the wind. 5:35,5:28,5:20,5:09

AM: 15 miles easy to moderate

PM: 30 min pool run + core/lifting routineroutine, foam rolling 

Got the long run in before th e snow storm 

AM: 12 miles. Arlington county plowed the trail on certain sections so we went there to run after going to the rec center an d discovering that they had just decided to close it. Snow is the enemy of consistent training. 

AM: 4 miles on ice/slush/snow. I slipped once then I shoveled out the cars

PM: 9 miles on treadmill + 15 min pool run, core work, and foam rolling

Treamills still suck. Was off of work due to snow

AM: 2.25 WU 8 x about 800m 2.7 CD

PM: 5 miles on treadmill + standard core routine, foam rolling

Under Whitehurst to avoid the ice. ran by feel. 2 minute recovery. I want my run commute back. Should be clear enough by tomorrow

AM: 12 miles

PM: 4 miles with a few strides

trail was mostly clear but pretty rough with rock solid ice that was slush yesterday and random slippery patches of black ice. Snow, cold, and even wind are not that detrimental to consistent mileage but as soon as ice comes into the picture running can be pretty dangerous.

noon: 5 miles

PM: 2.5 WU 3 x 10 min cruise intervals, 2 min recovery. 1.6 CD

I couldn’t tell exactly how fast I was going because Whitehurst freeway tends to bounce GPS signals. Doesn’t really matter how fast it was. Went by effort. Started blowing snow in my face but buckled down and got it in. I realized winter sucks because snow and ice take routes and tracks away from the training runner.

My routine has been thrown for a loop this week but I've gotten all of the running in with help from Jenn, getting rides past icey roads to start on a clear trail, or to the rec for the treadmill.  Looking forward to crossing that finish line in New Jersey on April 28.

AM: 8 miles

PM: 5 miles

AM: 15 miles with two pick-up.

PM: lifting, foam rolling, 20 min pool run, hot tub 

Could only do two at a pickup because the snow and slush was still too much on the trail. Snow sucks so much. More than cold and wind. 

AM: 12 miles

PM: standard core routine + foam rolling, hot tub.

Couldn't pool run today, no lanes. 

AM: 10 miles

PM: 4 miles treadmill + alternate core routine, foam rolling, hot tub

About 14 with wind chill below zero. Not that bad as we dressed properly. I though for sure I lost my watch this morning and searched high and low for a half hour. Finally found it after digging into the recesses of my now old winter coat. Garmin 220 from 2015 still going strong

AM: 8 miles with 4x20sec strides

PM: 6 miles

8 degrees this morning. Glad to get my run commute back though. Felt sluggish

AM: 4.5 WU 10 x Hill circuit 1.5 CD

PM: 5 miles + standard core routine

It's a lot better to workout when it's 31 instead of 8 degrees (yesterday). I 
made a new hill circuit. About 1:10-1:15 long hill, jog down with a fast downhill stride then 30 second jog and go again. Watch reset in the middle. Luckily it was on a rest period. Then I did 4x13 sec hill sprint

AM: 10 miles in the rain

PM: 5.75 miles. Colder with wind 

AM: 3 WU 8k tempo 2 CD

PM: 5.75 miles

1600m splits: 5:27,5:22,5:20,5:19,5:13. Getting back into shape

AM: 7.3 miles with 7x20sec strides

PM: 5.7 miles

Had to work 9-2 today so did my run commute

AM: 15 miles with 5 miles at MP working down

PM: 33 min pool run, lifting/core, foam rolling, hot tub

Already feeling stronger. My weekly volume is high enough. Now the workouts will steadily progress. Felt pretty damn good at the end today. Now the goal is relaxation at pace and extension - building to longer tempos and longer long runs with more quality.

AM: 8 miles with 5x20sec strides

PM: 6 miles + standard core routine

going to get cold this week, as in single digits, but not nearly as the ridiculous negative highs back home in Ohio.

AM: 2.7 WU 2000,4x800,2x200 2.1 CD

PM: 6 miles in the snow

6:26, 2:27,2:27,2:28,2:22,31,31.nothing to write home about. It went alright. Packed track. Wanted to do a 5th 8 but was kind of sluggish.  Going to get very cold and obnoxious to the winter runner

Noon: 7 miles before the cold front

PM: 7.5 miles in a fierce arctic wind. Was super bundled up as it was about 18 degrees but the windchill was around -2. Not very comfortable

PM: 9 miles. Very cold

Ran in the evening as the morning was 3 degrees with negative windchill and the trails had patches of ice. Not a very comfortable run again

AM: 6 miles dodging ice patches in the snow. About 18 degrees. I feel like my nose has not stopped running for four days. Glad I'm doing a 10K tomorrow instead of a workout this morning.

AM: 3.8 WU 10k race GPS splits: 5:25,5:27,5:10,5:06,5:15,5:18 4.2 CD

PM: 30 min pool run + Hot tub

13 degrees. Not bad, about 14 seconds faster than last year on a slower course. Had to slow on the turns due to ice/snow. Better than doing a tempo yesterday morning. Won the race. Holly course but great training for spring. 

Now the real training for Shamrock, Cherry Blossom, and New Jersey starts. Tempos and long runs will get longer as well as the volume of the Tuesday workouts (hopefully)

AM: 15 miles easy 

PM: lifting, core, foam rolling 20 min hot tub 

Beautiful spring like day. Shorts and long sleeve weather. The best 

noon: 7 miles

PM: 7 miles

Warm and spring like.

AM: 3 WU 2x1600,2x800,2x400 2.3 CD

PM: 5.7 miles

splits were ok but legs never felt good. I think they are still tired from the race then doing a longish run the next day. No zip to my stride. 5:05,4:57,2:26,2:25,67,68

AM: 10 miles

PM: 6 miles

Tired  

AM: 7.3 with 5x20sec strides

PM: 6 miles + 20 min pool run, core/weights foam rolling, hot tub 

AM: 2.9 WU 8k tempo 4.4 CD

PM: 5 miles. Windy 

AM: 12.4 miles around Burke lake and lake Mercer

PM: 15 min pool run + standard core routine, foam rolling, hot tub