Pool Running is Fun

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.