Pool Running is Fun

AM: 14 miles + foam rolling.

PM: 1 hr. Pool run.

Started slow but finished in 5:45,5:43,5:28,5:22.

AM: 8 miles + foam rolling

PM: 5 miles + standard core routine

Felt good today. Boston was insane. The weather must have been horrendous

AM: 3 WU (2x1600,800),1600 1.8 CD 

PM: 5 miles + foam rolling

went well. Chilly out. I hate having to lolly-gag on the recoveries to re-group. I get having a recovery 80-100 percent of the interval but do we need to have recoveries lasting longer than the interval for a 5K/Vo2max pace workout? Just a pet peeve. 5:06,2:26,5:00,2:25,5:00

AM: 8 miles

PM: 5 miles + 5x10sec hill sprints + standard core routine 

chilly at 36 degrees this morning but it's beautiful out and despite the cold, spring is here. Should be 65 later today. I will relish this now because in a single month the festering, green-house heat furnace will decend on our area until October.

Came across this letter yesterday. It's always important to remember that running is bigger than splits, PRs, and race places. It also gives people hope and meaning to improve their lives. I think I need to remind myself of this when I step onto the line. I still remember what the seniors did for me as a frosh. You've got to keep plugging

AM: 8 miles

PM: 5 miles + alt core routine + stick rolling 

almost killed by some pric who ran a red light. I always watch so I stopped in time 

AM: 3.1 WU 8K tempo 1.9 CD

PM: 5.7 miles easy 

Cold. Had to dig out the winter tights. It was alright. I was mentally tired from work as it's been busy lately. luckily I have Greg to tuck behind so I can focus on my relaxation. I find the actual "work" of the workout doesn't start until three miles in. I'm always progressing the pace and that is where focusing on relaxing at speed becomes such a big deal. I feel as though I should be pushing 6 or 7 mile "tempos" at a slightly slower pace some days as I need to work on aerobic running economy. Either that and/or I also should be doing some 200s after the tempo. 1600m splits: 5:31,5:24,5:19,5:15,5:10

I've noticed that I likely have a higher proportion of fast twitch muscle fibers vs. Greg who I feel has great running economy and excellent fatigue resistance. He's also able to race quite well on modest workouts and easy running. I find that I tire more quickly and when my legs are done I fall off a cliff. I do not believe I am starting too fast but it's important to remember that no two runners are the same and each person requires a different mixture of training to reach their potential. The question is whether you should train to your strengths or train to your weeknesses. The answer is "yes." Train at a variety of paces, covering fast neuromuscular hill sprints all the way down to easy jogging. The proportion of each is the true art of training. I feel I need to increase the total amount of quality in all areas--not my overall mileage. I've been pumping out an average of 80+ MPW for several years yet I've not increased my quality. Stagnation and shoddy races seem to be the result. 

AM: 7 miles

PM: off

too mentally drained from being at work all day to run home. My mind is very tired