Pool Running is Fun

AM: 2.5 WU 2x1:30 on/off, 2x1:00,3x30sec,3x15sec 4 CD + standard core routine

Did a mini Mona fartlek. The idea was to keep the rests as a float pace that in a perfect world the float would hover around marathon pace. It was hard to stayat that perceived effort pace toward the end. It's harder than it looks. A real Mona fartlek would be 2x1.5min,4x1min,4x30sec,4x15sec. with equal floats. That will get you ready for a 5K

AM: 8 miles + stretch, foam rolling

PM: 5 miles with 5x20sec strides

windy and cold this morning.

AM: 3 WU 7x800m 2.5 CD  2:30,2:28,2:28,2:25,2:26,2:26,2:25

PM: 5 miles + standard core routine, foam rolling

Just getting back into it. I'm kind of ticked that the rests are longer than the interval. I'd rather it be 50-90 percent of the interval. Anyway I'm heavy and rusty but feel ok otherwise.

AM: 8 miles + stretch

PM: 5 miles + 3x10sec hill sprints + standard core routine, 

Supernovas are done  I think. Over 600 miles and they are toast for me.

AM: 6 miles + stretch

PM: 5 miles with 4x20sec strides + standard core routine, foam rolling

getting a bit humid.

Noon: 5.5 miles with 2x20sec strides.

Went shirtless. It was quite humid in the high 70s today. In November. Sweat a lot. Doing a 5K tomorrow. This should be interesting.

I wanted to hop into a race to see where I was at basically the beginning of my come back to training after the Chicago marathon a month ago.I knew I would not be that fast and that the race would hurt because I am a few pounds heavy and not in race shape after a break and a shoddy diet for the past few weeks. All in all I am happy with it and I actually felt good and had a lot of fun at a race for a change. It's amazing how you feel running when the dew point is not 60 plus.

The race started slow with a large pack. People were being stupid with the slow pace since I knew all of those guys have easily run in the 15:20s in the past year. I took the lead at 1.5 and increased the pace knowing I would be destroyed by my competitors who had not run a marathon just a few weeks ago. In a way that was a lot of fun. Sure enough by 2.5 they were pulling away, the lactate in my muscles built and no kick was to be had. It was fun.

I ran nice negative splits: 5:08,5:06,5:01,(4:56 pace for the last .1) for 15:54. While not too fast I ran against others, never took a split during the race, and focused on the actually racing others instead of hitting some sort of stupid time and not listening to my body. I know I will quickly chop time off of this after just a few weeks of training. I know this because last year I cruised a 15:31 for 3rd while in good shape two weeks out from Richmond marathon. May not get a chance for a fast 5K until well into next year though.

Results

PM: 1 hr. pool run