Pool Running is Fun

AM: 4321 long run.  Everything was fun and games until we rounded Haines point and a wall of wind slapped us in the face. It's the super windy hurricane Joaquin crap coming off the coast. It sure as hell threw my splits for a whirl. the first four the wind was behind us, it's full fury wasn't felt until the end of the 3 mile set.

8:56, 7:55, 7:19, (5:25, 5:27, 5:25, 5:27)

7:57, (5:26, 5:31, 5:50*), 7:33,

(5:31, 5:41), 7:34, (5:31), 7:49, xx  

*Haine's point hurricane wind. Effort was much harder while time was much slower for the remainder of the windy-ass run

PM: 50 min pool run

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

PM: 5 easy

Saw the sun for the first time in about five days this morning. Nice and cool out. Tired this morning. felt much better this evening. beautiful outside.

AM: 2.3 WU 6x800 2.2 CD

(2:32, 2:31, 2:27, 2:28, 2:25, 2:24)

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

Was prepared for a hard and long workout this morning but George changed his mind and we just went with straight 800s. He said we would be doing 8 and I paced accordingly. However, he stopped those of us racing this weekend at 6, so the workout wasn't too hard and my legs are not destroyed as a result. His trick worked and I feel great after a lighter workout. He thinks I'm ready for a good race and I think I am to. Going to back it down a bit this week and let my legs rest a bit

AM: 7 easy + standard core routine, stretch, foam rolling

PM: 6 easy with one barefoot + 4x100m barefoot strides and drills.

Coach mentioned that I should rest up a bit this week for the race and I think it is prudent to do so as well as a mid-cycle recovery week. You have to give the body some rest when doing 100+ and working full time. Otherwise you might get sick or injured. Usually injury or sickness gets me and forces me to take a down week. Luckily this time I've put in some consistent training and am backing it down on purpose. Probably will run 75-80 miles this week.

AM: 7 easy + standard core routine, foam rolling, stretch

PM: 5 easy

beautiful weather once again. this is the wonderful time of year for running in the Goldilocks zone. It's fleeting and won't last long so I will enjoy it if only there weren't so many damned cyclists. I guess everybody else is also fed up with Metro

AM: off

PM: 8 easy + light core, strides, drills, foamrolling

warmer today, perhaps the last shirtless run of the season? Colder air is moving in. My legs feel a little different. They have thatpop in them from the lighter load these last few days. It's insane. for instance, I always run the same effort on my easy days. Sometimes that effort yields 8:30 mile average when I'm beat up, sometimes 7:50s or 7:30s. Today after my run my watch showed 7:05 average...pretty damn fast for my version of an easy day. I'm not used to having rested legs. it's a strange feeling.

PM: 3 easy + a couple of drills and strides

Broke in my new New Balance racing flats. Glad I changed it up from Saucony flats. New Balance has a wider range of road flats that are very light and offer more support. I'll get to see how they perfom tomorrow. A beautiful day today. Getting antsy to race.