Pool Running is Fun

AM: 14.5 easy to moderate in the rain. Rain again

PM: off

AM: 8 easy, stretch, foam rolling

PM: 5 easy in the pouring rain (again)

going to get hot and humid pretty quickly this week. tired of the constant rain, which apparently is over with for awhile tomorrow.

AM: 2.5 WU 400,400,800,1600,800,400,400 2.5 CD  (74, 72, 2:28, 4:58, 2:23, 65, 65)

PM: 5 easy + lifting routine, stretch, foam rolling

took it a little easier this morning and focused on negative splitting within each interval and on relaxing, in order to get used to it. Less focus on times and outcomes, and more focus on relaxation and negative splitting

AM: 8.5 easy + standard core routine, stretch, foam rolling

PM: 5.5 with .5 straights and curves

it's going to be warm today but it was nice and cool this morning. Sunny too for once. Legs are tired.

Check out these splits from one of, if not the Best race of my life at Shamrock 2015:

5:30, 5:30, 5:29, 5:26, 5:23, 5:28, 5:17, 5:16, 5:15, 5:10, 5:09, 5:07, 5:40(1.1 miles)

Notice anything? The first 10K was basically slower than tempo, while I bided my time, just relaxing and staying in complete control. The thing is, I didn't have any clue as to what shape I was in but I felt so good that at mile 7 I picked it up slightly and mowed down half the field taking it in at an extremely fast pace but not so fast as to overload my legs with lactic acid before the finish. Hmm, I wonder why I haven't been able to achieve similar results going out in races trying to "hit" a specific pace for the first few miles then have my legs turn to garbage way before the finish. New strategy for the rest of my races this year: don't be stupid, but go what feels "stupidly slow" until about halfway, then dominate, just like coach George always tells me to do. Trick is to actually listen and have a little faith in myself (easier said then done).

AM: 8.5 easy, squat machine, stretch, foam rolling

PM: 5 with a couple steep hill sprints

lots of sweat, humid today

pretty amazing. remind me to never again acomplain about injuries: http://www.runnersworld.com/runners-stories/man-born-without-arms-or-legs-prepares-for-his-first-marathon 

AM: 2.7 WU 3200m,1600m, 3 CD  (10:23, 4:56)  

PM: rest. very tired. I think George was right about the heat this morning. not used to it yet.

It was very humid this morning and we are not used to it so we took it pretty easy and just did 2/1 workout since I am racing Monday. I can tell my body is not used to the heat yet, going from 55-60 degree highs to 85-90 degree highs in less than a week.

12 with several strides. Hot again