Pool Running is Fun

I usually like to run races that draw fast competition so that I am pushed to do my best. However, I like doing great smaller races every now and then and today was amazing.  I went out in 5:25 for the first mile but all of the other mile markers were off and it was really windy.  I went through the 5K in 17:07, exactly the same as last week.  Unlike last week however I still felt great.  I surged away from the guy running with my and dropped him at about mile 5.  I won the race and established a new PR of 33:38 so it was a great day. (although if it wasn't so windy I may have PRed by even more?"  I hope I get the chance on Veteran's Day)

What made it even better was the award that I received.  It wasn't advertised on their website but it was a very sizable cash prize :)  That will go a long way in helping to cover race entry fees and perhaps a new pair of shoes that I need to get soon.  It was a great surprise.

 Running this race on this weekend is advantageous for decent hobby runners like myself because the local elites are gearing up for the Army 10 miler next week or are preparing for the Marine Corps Marathon in two weeks.  In addition the local Ethiopians were at a race in Arlington that did in fact advertise good sized cash awards.

Great run, good weather, a solid PR and cash in my pocket.  Can't complain there! 

Next goal, attempt to break 16:00 at the Goblin Gallop 5K on the 28th :) 

Results 

7 easy

7 easy

I got up at 6:00 and went up to the gym at work to get my run in and some light lifting. It is beautiful on the Mount Vernon trail at 7:45-8:00 in the morning and it only takes 10 minutes to get to work because there is no traffic at 6:00 a.m. Definitely going to do most of my running before work.  It will be even better when daylight savings time ends and it will be a little lighter out.  I even made it to work before 9:00, which tells me that I can put in more than 10 miles if needed.

Tomorrow I am going to do a 5K workout...most likely 4 or 5 x 4 min. at 5K pace 

16 min. WU

4 x 4 min. @ 5K pace with 1:30 min. recoveries then 1 minute 800 pace for good measure.

30 min. CD

I really tried to concentrate on the 5K segments on my pace and form.  I may have gone a tad too fast but that is all for the better in this workout since a dose of raw higher end running was what I was aiming for.  

I am doing hash run tonight so I might be adding some more easy miles. 

I went out this morning to run 10 but my legs were trashed from yesterday's 5K workout.  I threw in a good dose of specific endurance and some speed at the 5K level and I'm not that used to that since I've been doing more threshold/strength stuff for the 10K.  I ended up running 8 in a steady rain.  I was soaked by 4 miles in and my legs felt like dead weight.  ran it at 7:20s-7:30s pace and I couldn't go much faster.  Tired.

Gorgeous day with perfect fall weather, about 60 degrees.  I went out and ran the first 6 miles in a little over 7:00 pace then ran 6:58, 6:55, 6:33, 6:28, 6:22.  I backed it back down for the final mile because of the massive mountain that is Harvard Street Hill by the National Zoo.

Felt pretty good and this was a solid aerobic effort.  No doubt you will see longer and better progression runs during my Boston Marathon training over the winter.

I am looking forward to my 5K attempt next Sunday.  Although I have not spent a siginificant amount of training for the 5K, I only need a few speed sessions to get me where I can perform reasonably well.  Tomorrow I want to do an easy run and then hill sprints and drills in my Vibrams.  Then I want to hit some fast repeats with good recoveries on Monday and Wednesday and then do a little 5K taper Thurs-Sat.  My legs should feel pretty sharp by then.