Pool Running is Fun

Well I was far from my goal today at the race partly because of the amount of crazy hills and wind on the course. However, I'm not frustrated or anything because 1) I had a great time with some friends 2)won $100 for coming in second and 3) the race didn't get destroyed by a hurricane.

I took out the race with a local Ethiopian in 5:05 then a 10:15 and down from there once the Ethiopian took off.  The course was many rolling hills with the 1 of two downhills in the first part of the first mile.  It was also windy since hurricane Sandy is getting closer to the coast.

I also felt a bit flat while yesterday I felt amazing.  This tells me that I did not peak correctly.  When I ran my 10K PR, I took the day before off without cutting too much mileage earlier in the week.  This time I did the opposite. I feel that my best PRs are on regular mileage with a day off before hand.  I will remember this next time.  Peaking is very subjective to the runner and since this new method didn't turn out too well (just like it didn't turn out well last May in the Capitol Hill Classic 10K) I am returning to my normal peak routine 

In addition, I ran tough and on the edge of "anaerobia" but I could tell that I haven't spent enough time there since my focus has been on the 10K.  It also sucks to run by yourself for the second half of a 5K.

 All in all it was a fun day with some new friends and $100 in my pocket.

Next up, Veteran's Day 10K.  I want to ramp my mileage back up and do some high end aerobic work this week.  We'll see how bad the hurricane gets in the next two days. 

Results 

The first place guy and myself

9 miles outside in wet, flooded, cold and windy conditions.  Everything is closed including work.  I ran through a deserted Rock Creek pre-hurricane.  Crazy chaos but rather peaceful at the same time because no one else was out there except for a few pedestrians admiring the gushing river.  The hurricane will make landfall in about 4:00 hours.

11 easy through the damage left over by Sandy.  Rock Creek Parkway was closed and most of the trails were under water so I ran on the parkway with the millions of leaves and debris everywhere.  The Potomac looks like a sewer.  Most of the damage was minor however.  Back to work tomorrow.

10 miles easy before work.  I ate cheap mexican burritos last night for supper and I knew it was a mistake even while I was eating it.  Anyway today at mile 7 my GI system couldn't take it anymore.  Luckily I found a port-a-john.  Well there was no TP so some leaves had to do.  I should really eat better....no more cheap processed Mexican food.

10 mile steady state progressive run.  I was going to run a tempo run but I really didn't feel like it so I started slow and increased the pace from there (more or less) with the last mile as a cool down.

8:30, 8:08, 6:53, 6:47, 6:50, 6:29, 6:28, 5:58, 5:57, 7:26 

I was lazy today

Today I felt good so I decided since I was lazy yesterday that I would hammer out a good workout today. During and after this workout I could tell it was a perfect way to train all levels of the aerobic system and the legs. It's long - 12 miles total - and it covers warm-up, easy b, easy a, steady state, tempo, and strength paces.  I have never done these types of progressives in the past but I can tell they are important for the half and full marathons.

splits:

(7:31 WU), 7:12, 6:52, 6:48, 6:54, 6:26, 6:02, 5:53, 5:30, 5:31, 5:51, (8:15 CD)

I was hurting on that last split.  The hills on the trails got me good but all in all I got in a good workout.