Pool Running is Fun

Not much to say on this one, except it was hilly and the course was long. ran splits of 5:03, 5:20, 4:59.  that 5:20 was straight up a hill. should have went faster on that second mile. Both jill and I ran 30 seconds slow

results

PM: 5 easy + standard core routine

AM: 8 easy

PM: rest

backing it down a bit this week and the next to rest up the legs. Less overall mileage but most of the quality will still be there. Actually resting up a bit for those short races for a change may lead to a great performance the next two weeks.

AM: 2.5 WU 3xmile with two lap recoveries. 5:01, 4:52, 4:44(!) 2.5 CD

PM: 3 easy in a thunderstorm deluge. soaked to the core.

it was hot/humid this morning but that 4:52 and 4:44 was no problem! getting fast. I need it to come together for a change this and next weekend to get that 5K PR before marathon training. I may even run the mile again on July 8.

AM: 5 easy + standard core routine, stretch, foam rolling

PM: 6.5 with 2x400, 2x200 in 66, 65, 31, 31

Getting a little speed in the legs, sharpening the knife

AM: 5 easy + alt. core routine, stretch, foam rolling

PM: Beer Mile Training session #1. 3 miles total

Went to the official beer mile training session. I took rought splits for the drinking times. The loop we ran was .47 miles, about double the distance of the actual beer mile lap.  I drank a beer for the first, then two seltzer waters and finally a Budweiser.  All I can say is controlled belching is a must while running and it's going to be hard to run very fast in that last lap because I'm going to be sloshed. I've not chugged a beer like that since college and it hit me hard. I only had two beers! seltzer water was good practise because the carbonation was a lot worse than the beer. Running effort was not that crazy, some tempoish efforts. 

Beer/seltzer rough splits:  28, 32, 34, 54 seconds.  I really need to work on getting this below 25 seconds.  If I run a 4:50 mile for the running portions that's like a 6:36 if all drinking is 25 seconds.  I'll have to actually do the distance in my next beer mile training session next weekend.

PM: 4 easy, light abs, stretch, foam rolling

racing tomorrow

Went out to Rockville for a new summer race. The weather was fine and after 400m or so I was in the lead. It was a little hilly at first and all was fine through two miles. the last mile was a shit show. Basically a long hill without andy breaks and it slowed me way down and my legs turned to sludge. Luckily it slowed everyone else too so I ended up winning. I wasn't too happy with my final split: 5:01, 4:59, 5:35(!). pretty frustrating. I know I need more hill work in my training but it's too late now. Happy I won but frustrated that I keep running so slow (for me). Afterall, my 5K PR on a flat course on a cool day is 15:29.

Results