Pool Running is Fun

AM: 16 progression with last 5 at marathon effort.

8:17, 7:32, 7:57, 7:30, 7:12, 7:10, 6:47, 6:38,

6:17, 6:45, 6:18, 5:44, 5:41, 5:35, 5:37, 5:36

first workout of the marathon cycle. Ran most of it before the heat became a problem, humid and soaked with sweat, but well hydrated and cool. Unlike the loop, in which the last 5 miles are slightly downhill with no turns, the 5 mile section above is uphill. It was a good run and Greg ran with me, 5:30s are easy for him. Allergies after were sniffles and itchy eyes but not yet bad enough to really piss me off. I'm praying that this heat wave we are going to get isn't too bad this week.

PM: 45 min. pool run

AM: 9 easy + standard core routine, stretching, foam rolling.

PM: 5 easy + 4x10sec steep hill sprints.

Allergies are starting to get annoying and it was 94 hot degrees on the run home

How much fun would the US Half Marathon Champs be? http://www.capitalcityhalfmarathon.com/champs-standards.shtml the entry standard is sub 1:08 half...that sounds extremely fast for a club runner with average talent (at best) with a full time job and other priorites. At the same time I've learned there are benefits to dreaming of the impossible and living each day slowly making it a reality. That's what running is all about. You really think I put in 100+ for 14 weeks for my health? 

AM: 2.5 WU (400, 800, 1200, 1600, 1200, 800, 400) 2 CD 

75, 2:33, 3:49, 5:00, 3:44, 2:24, 66

very warm this morning. not so much the temp but the dew point/humidity is back into typical DC nasty territory. As a result paces were a bit slow since it felt like we were working really hard. Legs are pretty dang tired now and it was a good workout

PM: 4.5 recovery + alternate core routine, foam rolling, stretching

AM: 9 easy + standard core routine, stretching, foam rolling

very humid again with dewpoints around 72

PM: 5 easy

pretty tired, sweaty humid mess

AM: 9 easy + standard core routine, stretching, foam rolling.

extremely humid tropical weather. dew point 74-fit for turtles, snakes, and crocodiles, not northern European descended humans. pretty hard to stay hydrated

PM: 5 humid miles.  tired today. Body is beginning to learn the adaptation process.

AM: 2.3 WU (1600m splits: 5:44, 5:25, 5:23, 5:16, 5:14) 2.5 CD

much better weather this morning but I am tired from the mileage and the heat yet still ran a decent tempo without overextending myself which is always the goal.

PM: 4.5 recovery.  did not have time to do core or foam roll before gym closed. What kind of gym closes at 6:00 pm on a Friday? oh yea a college gym.

AM: 12 easy + standard core routine

PM: 4 easy

much less humidity today but with the lower humidity comes the terrible onset of ragweed induced insanity. Allergies were so bad today.I bought some Flonase and that seemed to calm my attack but gave me dry mouth like none other. 

first week, 103 miles. I'm tired and I need to get back to doing some strides. I'm still feeling fine and my body should adjust right before I ramp up the intensity.