Pool Running is Fun

It was cold: 28 degrees. It was windy, and it was snowing/icing. But we finally got a race in. They were going to cancel it but I'm glad they did not. This race was meant to be a rust buster to see where I am at. Seeing as how the conditions weren't exactly good for really PRing, and seeing as how I've been training for a marathon and not a 10K, I'd say it was a pretty good day.

Started on pace, went through the mile in 5:15, ran on feel from there. I had my 3 mile split at 15:58, ignored them after that. The turn-a-rounds were icy and thus not conducive to quick turning. I worked on catching Sean and luckily he was the rabbit I needed to chase down. Finally caught him after 4 miles and passed him but he really was only a few seconds back.

All in all a good effort. My training has been very marathon specific, and I've not concentrated on any type of pure VO2 work. In addition, I felt incredibly strong. I can literally feel the strength of many miles and marathon paced runs in my body and I know I'm going to do well in my half and the full marathon in April, and I'm guessing it won't be 28 degrees and snowing then! 

Results

PM: off...There's a sheet of ice on everything andit's dangerous to even walk around on the sidewalks. Pool is closed as well. It's frickin March, in DC, when is this warm weather supposed to comeback?

AM: impossible to run. I attempted it but there was so much ice covering all of the sidewalks and trails, I had to walk and I turned back. I almost fell.

noon: 5 easy on he treadmill. It's warm, near 45 degrees, but the trails need time to melt. 

PM: 8miles + alternate core routine, foam rolling. Nice evening, all the way up to 40. most of the trails were clear of the ice.

AM: 2 WU. 2x800 1x1600 2x800 2 CD.  (2:40, 2:35, 5:04, 2:26, 2:20)

short and sweet workout. started slow--we are tired from the race, but it got quick on the last half.

PM: 5 slow + standard core routine. Raining ice pellets. Slick ice on the trail. Ran in the road toward Haines Point. Felt cold.

AM: 9 miles + alternate core routine, foam rolling.

very warm, 40 degrees felt great. Many stretches of trail that have been covered for weeks with ice are back. Unfortunately it's supposed to snow and ice 4-8 inches tomorrow, then get down to single digit lows Thursday night.

PM: 5 miles. warm, 48, felt great.

AM: 10 miles in the beginning stages of a snow storm. Going to get very cold.

PM: 5 miles + standard core routine. frozen tundra of Arlington. The trail was plowed but had to run down the middle of Washington Blvd to get there.

AM: alarm went off but I fell back to sleep. It didn't help that it was 5:30 am and 8 degrees. Our workoutwas cancelled of course. I had a rough one at work and had to stay late. Got home and ran then

PM: solo workout. 16 min WU 2x10 min then 1x5 min @ half-10K pace with 3 min easy in between segments. 10 CD.

At least I got some quality in. This week's mileage sucks because the weather has not been cooperating at all.

AM: 12 easy + 4x80m fast strides and drills. the snow is no match for a March sun. The weather is looking great next week.

PM: rest