Pool Running is Fun

AM: 14 progression in rain forest conditions.

PM: 1 hr. pool run

sweat everywhere with nowhere to evaporate. It's shorts soaked-shoes wet kind of humid, it's summer in DC. The next 3.5 months will be a joy for sure

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

PM: 5 easy

sweaty and tired

AM: 2.7 WU 1600,1200,800,4x400 2.5 CD    5:03, 3:38, 2:19, 67, 67, 65, 67

PM: 4 easy + standard core routine, stretch, foam rolling

humid and I was tired going in but I believe my body is finally starting to adapt to the humidity after two weeks in it

AM: 8.5 easy + lifting routine, stretch, foam rolling

PM: 5 easy. very windy

a lot less humid and cooler this morning. It's great outside. I hope it sticks around through Saturday morning. legs are pretty dang tired. going to take it easy the next two days

PM: 6 easy with 4x30sec fast strides + standard core routine, stretch, foam rolling

windy, I'm tired. hopefully these light two days rejuvenates me

AM: 4 easy, stretch

beautiful day with low humidity. Sadly, tomorrow is supposed to be hot and humid

The sun rose and it soon became very warm. The high today is 94 degrees. The plan for today was to use this race as an exercise in patience in pacing. I was mostly successful. 

My plan was to run these splits for six miles in an ideal race: 5:15, 5:15, 5:10, 5:10, 5:05, 5:05. Of course I was not factoring in hills and 180 degree turns.  George told me that the second half would be tough in the heat so he told me to just go out in 5:30! It's a good thing I listened because after mile 2.5 I was running by myself for the rest of the race, but I burried a Pacers guy pretty good, passing him strongly after mile 3.5 or so when the hilly section started.

I ended up recording the following splits for today: 5:28, 5:18, 5:06, 5:16, 5:07, 5:17 (GPS splits, which recorded a 6.25 mile course). Not bad. I was only tired in the last mile and I did a good job of pacing correctly and factoring in the conditions today. Of course it does occur to me that 5:16-19 average pace is my tempo pace on a cool day on a flat track.  I'm pretty happy with it given the conditions. Now I just have 3 5Ks left in my season and the good news is 5Ks are short and less affected by DC summer humidity.

It's funny to note last year the top 5 all received cash awards. This year I got a certificate for 2nd place while first place got a $50 gift card. It's ok though, I received a comped entry for the race.

Results

PM: 4 easy in the oven