Pool Running is Fun

AM: 12 easy. Very sunny today.

PM: Standard core routine plus some jack knives and sit-ups 

Good thing there were drinking fountains along the way. It's getting later into the spring and now summer is here. It's getting very sunny and now it's warm. Going to have to start getting up early on the weekends to get my runs in during cooler weather.

AM: 7 miles easy/slow + 3x100m strides with drills in between

PM: 1 hr. pool run

1.5 WU

800(400 jog), 800(400jog), 1600(800jog), 800(400jog), 800(400jog), 400(200jog), 400(200jog), 200

2:40, 2:37, 5:13, 2:27, 2:26, 71, 68, 32

2 CD

PM: 5 easy/slow+ standard core routine, ab bench, row machine

Great workout today...will probably run more later, just wanted to get this written down before I forget my splits.

5 easy/slow to work + standard ab routine

5.5 easy/slow back home

legs are tired. it's very humid outside.

2 WU. Drills and a few strides

8K tempo run (on track): 5:39, 5:39, 5:35, 5:31, 5:25 per 1600

2 CD

felt amazing! a lot cooler out plus I am starting to feel the strength and endurance from all of the consistent work I've been puting in plus running more relaxed and keeping my easy days easy. Add in a better diet, less drinking, and a lot more sleep than I used to get. Hopefully this bodes well for my "mini season" this July and the best racing in the fall. Ran this by myself, no one from my club in my pace group was there so I focused on being relaxed and not straining.  Sure enough, I ran faster with less effort.

5 easy at lunch. + standard ab routine.

I was going to double and run another 6 after work but I am going to back off so I know I'll get a great long run in tomorrow.  My legs feel fine and I was planning on shooting my mileage up to 76-80 this week but I really don't have to.  I've had two great workouts on Tuesday and Thursday and an easy 5 today is enough. I'll probably end up running 71 or 72 miles this week.

15 miles extremely hilly.  "Hills are speedwork in disguise" Frank Shorter used to say. One thing I know is that these long runs over hills make me strong and hopefully will make the last mile in a 5K or the last two miles in a 10K much faster.  My legs are really tired now. Nice day out though.  I didn't use my GPS since my splits would be all over the place on this one due to the hills.  That was a tough one.