Pool Running is Fun

10 easy. Felt really strong today.  Maybe it was all the Budweiser I had last night.

8 easy. Planks, supermans, push-ups.  Goal today was to run slowly enough not to crack 7:00.  I started at 7:30 something and ended up averaging 7:13 with one mile at 7:00. I felt much better than normal throughout but I had to pay attention not to go to fast.

I'm doing this for a reason. The idea being that I want to cover a greater overall weekly mileage with quality workouts included.  In order to be able to absorb that and be healthy, I must slow down my easy runs to promote greater recovery.  Only then will I see better results. Sounds Lydiaresque

I guess this makes sense.  You can pound out fast easy runs at 50 miles a week and get away with it.  But as I've seen from experience, getting into the 70s with workouts included and a long work day, recovery must take precedence.

During this quick base bulid-up I want to get into the mid 70s-80s and stay there when I add workouts.  The key is being consistent and  not over doing it like I did with the marathon training. 

8.5 miles easy between 7:30-7:05 pace. 5x10 sec hill sprints.  Push-ups, ab machine, lateal row machine.

8 miles easy.  A little warmer today.  I accidentally broke my new rule of no easy miles under 7:00 by dropping two 6:55s in there.  I think I went a little too fast because I was warmer due to the weather.  Once I get my mileage up I'm sure it won't be too difficult to go and stay slow on my easy days..

8 easy. Push-ups, supermans, ab-machine  I did better today.  I seriously laid down 7:05 miles for four straight miles in the middle of my run and only broke 7:00 once!  Once I add doubles, my short run hopefully will be 8:00 pace.

The weather was awesome today.  I ran laps of this nature park trail in the 71 degree, low humidity, springtime. It's so much better building a base in this weather than it was in December. However, I'm missing out on some great racing weather....by the time I race next the DC heat/humidity will consume me. Oh well. Marathons take away race seasons!

10 easy on the Towpath + barefoot drills and 8 x 30 meter strides. Ab bench, core work, dips, etc.

Had a half day off from work so I took advantage of the beautiful weather and ran on the towpath.  I love my new 890 v. 3s.  New Balance has made a great shoe.  Much better than the 2s. 

6 easy then picked it up to low threshold/steady state pace for five miles. First up tempo run since the marathon.  Ran most of the run on the trails since I do way too much running on the roads as it is.

here's how it went:

7:53, 7:22, 7:00, 7:10, 7:02, 7:02, (6:20, 6:14, 6:06, 6:05, 5:59), 7:53.