Pool Running is Fun

10 miles easy but very hilly route. 60 degrees again. Nothing like going out in the sun and getting a solid 10 miles in. Decided to go the hilly route to see how my achilles and calf would like it. It stood up much better this time on this route and the whole ankle is strong. I would not say 100% but it's getting close.

I've been going by feel (like always) to determine what my easy pace is while monitoring it on my GPS so I don't get carried away too early. I try to make sure that my first mile is not faster than 7:50-8:10. Anyway I have 4 miles in a row all at 7:20 on the flat portion. This is telling me that my easy pace is getting quicker and I associate this with my ankle getting stronger and more flexible. Won't be long now until I add in some fartleks and then on to rejoinging my club for workouts in a few weeks!

AM: 1 hr pool run.

Today was my first day back in downtown DC for my job. I had a long day of getting things installed and learning the new processes so I didn't go to run during lunch. By the end of the day I was tired and hungry so I just went home and skipped the run. It probably is a good thing to recover after the big mileage the last few days and the big hills yesterday.

AM: 8 miles easy + ab routine, leg press, PT, etc.

Today was the first day back at GW gym before work. There are some logistical things I need to iron out. Also, I need to drink more water in the morning and have a little something to eat before I get out there to run. I was feeling a little crushed at the end of the run. I'll figure it out and I might even figure out how to run commute.

AM: 1 hr pool run.

PM: quick 6 mile run. 

I attempted to get out and run a lunch break run but I just don't have the time like I used to for lunch. I think I am going to run after work on the days that I pool run in the morning. The best schedule is still a work in progress. I'll have to figure it out. I didn't get a chance to do core so I will do so at home later.

8 easy after work. I ended up going a bit too fast. Anyway the turkey chili I ate Wednesday came back to harm me. I had to stop at mile 7. Freezing cold and super windy. I went ahead and did my ab routine but also some rows, deadlifts, calf raises and ab bench.

4 easy. extremely cold in the teens. My legs are completely dead. They just wouldn't move. I think that I really extended myself with the deadlifts.

13 with the team. really cold. Now I'm sore. This is the furthest I've run since July. Headed in the right direction.

8:50, 7:33, 7:21, 7:21, 7:01, 6:50, 7:01, 7:06, 6:47, 6:41, 6:44, 7:02, 7:30