Pool Running is Fun

AM: 21 mile marathon pace progression + foam rolling

8:17, 7:36, 7:40, 7:39, 7:31, 7:20, 7:20

6:37, 6:46, 6:32, 6:38, 6:23, 6:19, 6:29

5:48, 5:44, 5:29, 5:35, 5:46, 5:31, 5:35

It was cool but humid and we did not have on course support for water which left me a little parched at the end. I still managed to average 5:38 pace for the last 7 at marathon pace. Hopefully by the end of the cycle I'll be able to average 5:35 for the marathon. I think that's a good goal.

PM: 50 min. pool run

AM: 10 miles easy

PM: off

I went to the Nationals game today and there was no shade, no breeze, and it was blazing hot. Sweat dripping everywhere, I soaked my shirt through and I began to feel like shit despite drinking a lot of fluid. I left at the 6th inning and came home. I'm still pretty beat from that so I didn't run again. Me and the heat do not get along. Why is it in the 90s anyway? I thought September was the fall.

AM: 9 easy + standard core routine, foam rolling, stretch trainer

PM: 5 easy + 6x100m barefoot strides and drills

humid again, looking forward to the end of the week when temps should drop significantly

AM: 2.25 WU 25x400m with 100m jogs in between reps. 1 CD

terribly humid this morning. at 6 am it was 74 with 73 dew point. drank a lot of nuun water which came in handy--never was thirsty during the workout at all. George gave us water bottles every 5 reps which helped. Started at 82 and hung out in the high 70s until the end when I was below 75 for the last five. Felt very strong-getting into shape. shoes were soaked with sweat by rep 15. It's disgusting when your shoes are soaked and squish when it's not raining out.

PM: 5 easy + alternate core routine, stretch trainer, foam rolling

AM: 9 easy + standard core routine, stretch trainer, foam rolling

PM: 5 easy

this morning a cyclist came up while I was running and mentioned he knew who I was from reading the RunWashington articles about me. He was amazed I was running so much without getting hurt and wished me luck with a fist bump. I already have a fan base!

AM: 9 easy

PM: 5 easy + 6x10sec hill sprints

didn't get my core and prehab routine in this morning since I was running behind. My Saucony Ride 7s are toast. I didn't get a lot of miles out of them but I've pummeled them with several hard and long runs and that really wears them out quickly. 

AM: 11 easy

PM: 4 easy + 4x100m strides

raining a bit. 104 for the week. Pretty damn decent 4 weeks of training under my belt. Down week next week before the race.