Pool Running is Fun

AM: 14 mile progression run. Last four: 5:41, 5:33, 5:19, 5:07. Of course that's a bit downhill. Have not yet hit a true marathon long run. Me thinks next week will be the first. good weather, low humidity for a change. Won't last long sadly

AM2: 1 hr. pool run right after run

AM: 9 easy + lifting routine, stretch, foam rolling

PM: 5 easy + 5x11sec hill sprints

feel good this morning. Pretty good weather. it's going to get very muggy this week though. Glide boosts are toast. didn't quite make 600 mostly because all of the hiking I did in them. 

AM: 2.8 WU  400,800,1200,1600,1200,800,400    73, 2:28, 3:43, 4:58, 3:36, 2:23, 64  2.5 CD

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

nice weather this morning with lower humidity. That pattern will not last, however. Also George made a point that I was getting a bit carried away in the last 2-3 reps but I felt really good. The point is that those few extra seconds will not make me any better, just a lot more tired and with 13.5 weeks in the training block to go, I can't get too tired in any one workout or I will reduce the effectiveness of the all around training.  Patience, patience, patience. Everything you need to know about successful living can be found in running.

AM: 1.5 hr pool run

PM: 9 easy + foam rolling

the forecast is looking absolutely terrible for running. I'm talking mid 90s with 75+ (!) dewpoints. Pretty horrid. I'm going to need an IV drip simply to stay hydrated. It's like the amazon up in this b@t&*. Evening run was 91 degrees with 75 dewpoint. Thank God for the wind. Also my new Adidas Energy Boosts suck. Way too much shoe.

AM: 9 easy before the sun came out. radio said it was 80 degrees at 6:00 am in DC the dewpoint already 72.

PM: 5 easy with 5x20sec strides + alt. core routine, stretch, foam rolling

absolutely disgusting forcast Running isn't all that much fun when there are long stretches of oppressive weather.

AM: 2.7 WU 5K tempo (5:40, 5:21, 5:10, 38) 2.7 CD felt heavy/hot/tired

PM:

It's seriously 81 degrees with a 73 dewpoint at 5:45 am. The sun hasn't even come out yet. Today's forecast: 96 heat index 105. tomorrow: 96 heat index 108. Sunday: 95 heat index 107. I guess if it wasn't for the humidity my allergies would be much worse. Those have started too though. random eye itches, 3-4 sneezes in a row. It won't be long now. First dry day they'll be here.

AM: 11 miles "easy" then I went straight to the pool and did a 50 min pool run.

working on moving faster during pool running to get a god workout and a recovery session all in one. It was a success and seeing as how the high is 98 today with a 108 heat index, I won't be doing a double. it's Hoooottt and it's not just the temp. it's the humidity which is as bad as I can ever remember it being her in DC. This morning at 6:00 am it was 81 with a 76 dew point with a heat index of 90, even before the sun came up.  Can't really get a lot of quality in on days like this, although I'll try tomorrow.

That's 90.5 miles of running this week + 3 hrs. 20 minutes of legit pool running for a total volume of 110.5 (10min pool running = 1 mile land running effort)