Pool Running is Fun

Today started cold and windy.  It was in the mid 20s at race time so I was bundled up in under armor, hat, and gloves. I would say it was a good indication of things to come. 

A contingent of Falls Road racing team members from Baltimore came down and a few local Ethiopians were in the mix.  Along with them were two members of the Pacers New Balance racing team.  These guys are professional runners and work at the stores part time.  I'm not sure why they are running these local amateur races...maybe as a workout. I checked their times against their same times from the Veterans day 10k last November of the members who ran both and both of them were 30-40s slower.  I figure that I was as well due to the following factors:

1. Cold and wind.  The cold and wind made it difficult and considering the pack sped of at two miles I was forced to run alone most of the way.

2. Course.  The course had a huge overpass and was hilly

3. training.  I have not targeting 10K specific endurance.  In fact, I haven't been to that speed since my final day of speedwork over a month ago

I could tell it was a good race because even though my wheels weren't used to moving that fast, I was strong toward the end.  Those long runs were right there for me and I'm sure my half-marathon-marathon fitness is right on track for the races in March and April.  All in all a good day.

Results 

11 miles easy with Brian.  Beautiful day but freezing cold.  Glad to have the day off from work.

8 easy. Super windy again.

8 easy and some light lifting. Extremely windy. Warm when not in wind, freezing when running into it.  My easy runs have been getting faster lately.  I always run them by feel but when I look at my GPS afterwards, my average pace ends up being 6:49 or 6:53 even with the winds, hills, and a 7:15 WU mile.  I don't know if this is a sign that I'm getting in better shape or that I am just pushing harder.  

After these past few easy days recovering from Sunday's race, I want to do a strength workout tomorrow.

Wildlife sightings: 1. a groundhog out of his burrow.  When he saw me and tried to run but it was funny to see him scamper.  Probably a good sign that spring is coming since he was out and about.  2. Same old chicken hawk riding the winds. 3. startled blackbird that didn't hear me coming.

11 min. WU

3 x 10 min. @ strength pace with 3 min. recovery jogs

10 min. CD

Decided to go by time and perceived effort today because the wind was blowing at 30 mph here in Ashburn.  I really didn't feel like running today and I tried to find an excuse not to but I told myself to man up and went out.  Turns out I had good workout.  There was one point when I was running uphill straight into the wind feeling like I was barely moving. 

Ashburn core routine:  Since I've been out in Ashburn my regular core routine has changed.  I don't have much time after my run but I get a bit in.  On MWF I will do planks and side planks and the ab machine with 30 pushups. TH I will do abb machine, push-ups and seated row machine to work the back and shoulders. I don't spend much time on them, just enough to strengthen the core muscles. 

5 easy.  Decided not to do 8 because of yesterday's workout and tomorrow's hard 20 miler.

Although rainy, today was the best day to run this whole week.  The 30 mph wind was non-existent today.

 Wildlife Sighting: A beautiful red-tailed hawk sitting on a stop sign and two Canada geese who wouldn't move off the path. 

well today I did a long run and I was by myself.  My buddies couldn't make it for various reasons.  I started when it was drizzling out and it continued to drizzle for ten miles.  I was pretty much soaked then but only a bit of my shoes were wet (until the end when they were wet).

The plan was to run 10 easy and then 10 progressively faster until 6:00 flat or faster.  I went up Beach drive and ran out of road at an intersection at 8 miles so I turned around and ran past where I entered the trail, ran 1.5 miles and turned around again. This extra bit turned out to be very hilly which you can see in my splits.  I also went too hard around the 13-14 mile area where you feel great but slowly faced the "wall" at mile 18-20.  Anyways my legs hurt now.

splits:

7:15, 7:05, 6:55, 6:45, 6:52, 6:48, 6:51, 6:39, 6:35, 6:35, = 6:50

6:20, 6:15, 6:02, 6:06, 6:12, 6:20, 6:11, 6:25, 5:59, 6:27, = 6:13

8:15 (CD)