Pool Running is Fun

AM: 12 mile progression run: 8:20, 7:50, 7:17, 7:17, 6:53, 6:42, 6:13, 6:23, 5:33, 5:17, 5:17, 5:15

George had us keep the run rather short today. I'm thinking he wants us to lighten the load a bit this week because of 1. I was really sick last week and the rest of my training buddies ran a half marathon, and 2. he wants us to run well at Cherry Blossom this Sunday. I was fine with just 12 because I was able to run faster at the end and I'm not running a marathon anytime soon.

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

PM: 5 easy + 6x10sec hill sprints

rainy but still spring like in the morning. Extremely windy in the evening. running sideways over key bridge.

AM: 2.5 WU 1600,1600,800,800,800 2.3 CD  5:00, 4:59, 2:27, 2:26, 2:22

PM: 4 easy + lifting routine, stretch, foam rolling

My strength is back and I feel good. I went out too fast and slowed it down mid interval in the first 1600. I got a little too excited but George kept me in check. Afterall, he's right when he says there's not much difference between 4:55 and 5:00 for these workout reps. No need to squeeze that extra out just to hit a time when it doesn't make sense.  It also does not feel like I've lost much from my down week. It wasn't ideal getting sick that week but it's good to feel healthy and strong again. It's really easy to take that health and strength for granted. 

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

PM: 5 easy. 

amazing weather today. It's on the chilly side, 40s with a high today of 60 but I like that. It's nice to have an actual spring of middle temps around here instead of 30s then 80s in a week.

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

PM: 4 easy

pristine and warm day. Meb was in Arlington today, literally two blocks from where I live so I went to see him speak.  There are not too many genuine heroes anymore in sports. Someone who truly is an inspiration and leads by example. Meb is an amazing guy. He grew up literally dirt poor and his family fled Eritrea to Italy then the U.S. I didn't get a chance to ask him about this clip but here he is after the Olympic Trials marathon last month at the press conference when the other Olympic qualifiers spoke about him : https://www.youtube.com/watch?v=6qRiCzK7vvI 

PM: 6 with 5x30sec strides included, light core

hot and humid in the upper70s. Ironic, given the race day forecast. 

noon: 4 easy, stretching

Well tomorrow is going to blow: literally. High 30-50 mph winds have caused the race organizers to take down mile markers, tents, and to cancel the elite womends advanced start. Which means times will be slow, and the elite Kenyan women will now be running with me and my pack. New goal: don't get beat by elite Kenyan women. That's not going to be easy, at all. Man this spring has sucked so far. My two big races were Shamrock (I had the flu and DNSed) and Cherry Blossom (abysmal conditions).  There were so many calm and seasonable days this past week while I sat in the office. the day we get to have some fun and race it will be 34 degrees with a 18 degree windchill...in April...in DC.