Pool Running is Fun

AM: 14 miles easy. windy but nice day. Just keep plugging away

PM: 1 hr. pool run

AM: 8 easy + standard core routine

PM: 5 easy with 3 10 sec short hill sprints

I've decided to keep my mileage at the 80-85 range but to focus on muscle efficiency/tension and specific 5K endurance. I'll end up doing more drills and strides and barefoot jogs to keep my turnover quick and not so sloppy. In addition, I am going to add either 2 miles at 5k effort to the end of an easy run or 5x200m. The trick is to make sure I am recovered and can recover enough to pull it off on that one day that's not right after a workout day. I may add this segment on Friday or Saturday.

I run up a long and steep hill on my easy 5 back from work.  I put my watch timer on 11 seconds and did a short hill sprint, ran easy, and when I felt like going again, did another.  It is nothing much but it awakens my neuromuscular system a bit and strengthens my legs. I will probably add a few more on my monday runs until I am up to 8-10. Assuming of course I didn't run a Sunday race the previous day. Wednesday will be an additional drill and stride day.

2 WU 8x800m with 400m jog recovery between reps 1.5 CD

2:39, 2:33, 2:29, 2:26, 2:23, 2:21, 2:23, 2:26

A great workout this morning. I got a little too aggressive on the 6th rep but I really got after it and still finished without falling off too badly

PM: 1 hr. pool run

AM: 7 easy in the rain + standard core routine. It was just sprinkling this morning but it was in the low 50s and breezy. It began to rain harder about a mile in and before long I was soaked and my nipple was bleeding so I had to go shirtless. Hardly anyone on the trails. Saw my teammate Bill, a couple of Georgetown cross country ladies, and a few other hardy types who didn't mind the weather.  Cold, wet, and uncomfortable.

PM: 5 easy + drills and 4x100m strides + 5 minute barefoot jog.

4 easy

5 mile tempo 28:25

2 CD

a little tired on this one. tempo on the trail into thewind some was uphill

AM: 7 recovery/easy + alternate core routine 

PM: 5 recovery/easy

Tired. Ran slow. On the way homea guy passed me and was like"you look smooth and powerful, nice stride." I guess that's good to hear going no faster than 7:45 pace.

AM: 22 min WU  5min(5k pace), 2min jog, 5 min(5K pace), 2 min jog, 1 min on/1 min off x 6 at 3K pace. 25 min CD

I did a little workout today to get back into handling 5K pace. At this point in the fall it is much more appropriate than another drag-out long run.  I'm not training for anything more than 10K and after last week's cruddy 5K experience, I need more effort in that direction.  I felt great today. It feels good to do an old school little workout based on my interval watch.  That's how I used to do all of my workouts before joining my team. It offers a little more flexibility to go it alone by perceived effort than to aim for a certain time with other runners. I think I will keep this little extra workout or little tempo day with a relaxed longer run the next day, rather than a long and harder long run, at least during the fundamental phase. Base training would be different of course.

PM: 4 easy