Pool Running is Fun

AM: 21 mile progession run:

8:32, 7:59, 7:43, 7:21, 7:15, 7:03, 6:57,

6:26, 6:24, 6:13, 6:21, 6:14, 6:03, 6:03,

5:57, 7:17*, 5:42, 5:41, 5:41, 5:37, 5:42, 

something wrong with my GPS and running through the tunnel. Obviously I did not run 7:17 here. Anyway, we went too fast on the second stretch. Should probably have been 6:35-6:25 through there but I felt great after yesterday's day of rest. It was also warm today--near 40 by the end of the run so I was in shorts and felt great. Legs are tired but feel good and I didn't kill myself at the end to maintain. Obviously the last 5 were perfectly at my goal marathon pace.

IMPORTANT: I ate a GU Rocktane gel (yuck) at 7 miles with some water. at 14 I drank the rest of the bottle of water.  I got two side stitches in the last set of miles and it took deep breathing to get them to go away. Everytime I eat sugar in any run, I get side stitches. Next 20+ run I will try a new product.

PM: 30 min pool run to recover the legs.

What's more convenient than an ice bath, much cheaper than a massage, and provides a similar stimulus to an easy run with no impact? A pool run of course! I didn't even get charged for the run this time sinceno one was in the lobby to punch my ticket.

I feel pretty good today and I took a walk. A beautiful 63 degrees makes everything a little nicer. I wish I could bottle up this weather and sell it to runners. Extended forcast looks really cold for next week's 10K.

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

PM: 5 easy + 5x10sec steep hill sprints

feel fine today. Recovered well from yesterday.

AM: 8 easy + alternate core routine, stretch trainer, foam rolling

PM: 5 easy

AM: 2 WU 25x400m @ 10K pace with 100m jogs. 1.5 CD

PM: 4 slow + alternate core routine, stretch trainer, foam rolling

special marathon workout. It really worked the lactate threshold, which is good, very good. It was tough but manageable. about 30 degrees

noon: 5 easy + standard core routine

PM: 8 easy

A little backwards today because I had an appointment with the chiro.I wanted my back and my pelvic alignment to be checked.  I was having issues with a back muscle and my breathing.  More pre-hab than rehab, he cracked me good and I feel so much better now. You'd be surprised how much stress 90+ MPW puts on your back.

running a "race" Sunday morning. Forcast at 8 am: 13 degrees with -15 wind chills...literally dangerous outside, but I'm running it anyway.  I'll be well dressed for the occasion and even a semblence of a good 10K time just wont be possible.It's either that or run a hard marathon based workout over 17 miles with 40-50 MPW wind gusts. I'll take the 10K. Normal high and low this time of year:  47/31

AM: 7 easy + foam rolling, stretch machine, and some abs

PM: 5 easy + 5x10sec hill sprints.

It was cold this morning, 15 with a -8 wind chill. I dressed appropriately and I felt fine (double socks, three upper layers, double tights, mittens over gloves, vaseline on the face). I did get cold running along the Potomac near the end. My gloves/mittens just werent's thick enough for the ridiculous wind. I'll go with thicker under gloves Sunday. Projected wind chill Sunday is -15. I just hope the wind is favorable on the way back to the finish line. 

update: race cancelled Sunday

Well today the plan was supposed to be 6 easy with strides in preparation for tomorrow's race. It turned into a planned 12 easy by myself and then it was 12 easy last night and this morning when Greg picked me up for the run. My training partners were there so we decided to do 4321 instead.  Ugh. I was tired, I had my heavy recovery shoes on, and ate a load of Mexican food last night. BUT it was the smart thing to do. The race was cancelled and the forecast is only getting worse. This morning the forecast was 8 degrees with a -22 wind chill tomorrow morning at 8.  That's absurd. I cannot even comprehend how -22, 50 MPH winds would feel for a long run workout. Sowe got it out of the way.  My GPS wouldn't connect and I had to stop and $hit (luckily this was at the tail end of the workout).

AM: 2WU, 4MP, 1E, 3MP, 1E, 2MP, 1E, 1MP, 2E