Pool Running is Fun

AM: 4321 workout on the towpath. This workout felt amazing. I was rested afterWednesday's big track session and it was very cool weather--62 degrees with low humidity and a breeze. Running felt effortless and despite keeping my effort at marathon pace, I was able to drop 5:20s with no trouble. It's crazy how well I respond when the heat is finally gone. Check out these splits yo:

8:33, 7:59, 7:44, (5:43, 5:28, 5:28, 5:25), 

7:41, (5:24, 5:24, 5:20), 7:25

(5:21, 5:22), 7:46

(5:07), 7:56

That's averaging 5:24. crazy huh? I barely felt that tired. Perhaps I've adapted well to the mileage. It would be insane to think I could average 5:24 for a marathon but my body worked with me this morning. An amazing run. I'm hoping I have that ease of run feeling next week at the race.

PM: 1 hr. pool run

AM: 9 easy + standard core routine, foam rolling

PM: 5 easy

freaking amazing weather. It's like running through paradise. 54 degrees this morning, low humidity.

AM: 2.5 WU 8x800m 2.3 CD

(2:37, 2:30, 2:28, 2:24, 2:26, 2:26, 2:24, 2:22)

decent workout. Legs are tired but that is normal. In a few days I'll do a major cut down so that I am fresh and ready to race Sunday. Looks like there will be a couple of fast guys to race with so it should be a good one. I just neet to stay relaxed and in the moment and the time/place will workout on its own.

the third article in the RunWashington series: http://www.runwashington.com/2015/09/14/7598/

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

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

PM: 5 easy 

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

PM: 5 miles with mile 4 in 5:40 for a little hilly pick-up

Normal mileage today. Going with the "falling off the cliff" mini-taper for Sunday. It seems to have worked very well for me last spring. Basically I run normal mileage but the two days before the race I cut it down drastically so my body can recover. I feel this works much better for me physically and mentally than a gradual draw down for a tune-up race in marathon training. I'll probably run 5 or 4 tomorrow with strides, 4 or 3 with strides Saturday.

AM: 5 easy + full drill set and 6x100m fast strides

PM: rest

some fast strides to get that muscle tension "pop" in my legs for Sunday. Time to rest

AM: 3 easy + a couple of easy strides and drills.

humid this morning. I hope it goes away before tomorrow morning. It's always a gamble racing in September around here. It could be beautiful or brutal. Bring on October. Going to have to get up at 4:30 am. Pretty early.