Pool Running is Fun

"Run the first 2/3 of your race with your head, run the last third with your heart"

-Jack Daniels

The many days and weeks of miles, drills, and workouts have slowly changed my body so I can handle a solid pace for a long time.  I knew I was in great shape--my top end speed was there, my aerobic base was there, and now (finally) my specific endurance for the 5-10K was there and it all came together today. These are the types of days that make it all worth it! 

Warming up it was obvious that the race would be a Pacers New Balance and Georgetown Running Company grudge match.  There were a lot of fast guys out there and the weather was great with little wind. I started with the GRC group and when we got to the first mile marker at 5:00 I knew it was completely stupid to run that pace so I just let the pack go and I fell back because I was using my brain! I ran a solid pace based on effort with two other guys after that. Once we got passed the 5K I slowly started running faster...and faster...and by mile 4 I was on the verge of catching that pack that blew up and went out too fast.  In mile 5, I caught all three of those GRC guys who by the way, have some very fast PRs. It was obvious they went out too fast and I made the right decision to wait until mile 4 to make my move.  I gave it everything I had at that point...surge after surge to break the GRC boys and it worked! I ended up coming through in 32:23!! that's nuts considering my PR was 33:01 from 2012.

Start slow, finish with everything you've got, focus on racing, and your time will take care of itself. Lessons from my coach that I actually followed today. It feels so much better to pass people in the last mile than to have them pass you.

I had to let this sink in for a minute after the race...that's two 16:11 5Ks back to back. I would have never imagined that I would have been capable of that back in high school! Aerobic development and miles (with a lot of patience) make winners.

hmm with the perfect weather and flat course I wonder what I could run for a 5K? I think I'm going to hit up the pool later...legs are tired.

Results

AM: 7 easy/recovery + standard core routine and stretch trainer

PM: 5 easy

Went to the pool last evening and it helped me to recover a little. Legs are sore this morning.

AM: 8 easy + alternate core routine

PM: 5 easy

One of those weird fall days. I was freezing this morning on my run to work but I was hot and sweaty on my way home.

AM: 5 easy and some push-ups

PM: 15min WU 6x3min @5K pace with 1min jogs 15 CD

I decided to do an old fashioned workout on my own tonight. I've done buckets of intervals with long rests but I need a taste of specificity this time of year and I felt recovered from my race Sunday.  Will run a tempo with the team Friday morning.

AM: 8 easy + standard core routine

PM: 5 easy + 5x10sec hill sprints

totally ignored the weather today at work and it was windy, freezing and snow/raining on my run home...I really need to start paying attention to that. Busted out my winter running gear from under my bed. It's that time of year.

AM: 2 WU 5 mile tempo (5:58, 5:36, 5:39, 5:27, 5:29) 1 CD

extremely cold this morning and windy...the wind chill was in the low 20s and if today was a day in January or February it would be normal but it was a little crazy running in that crap since I've not been acclimatized to it.  Full gear-tights-underarmor-long sleeve-hat-gloves.  Shit is cold and really uncomfortable.  My legs just did not want to get going (see only 6 minute first mile) and I'm really tired right now for some reason.  I'm taking this evening off.  I really want to take a nap but I am at work and need to get the day started...very stressful at work this week.

AM: 5 easy

I tried to get out and do 14 today but my legs are heavy, tired, and hey hurt...I'm just not recovered. It's not very often that I bag a run, especially an easy one. Maybe it's the cold, all of the extra stress at work last week, not making it to the pool to recover, eating garbage for meals yesterday, or going out last night.  I took a nap and am still tired. I hope I am not getting sick but I am going o take it easy. I only have a few more weeks before my "season" is over and I'm not going to lose all of my fitness from one off day. Also, my new balance 890s suck in the cold and they feel completely worn out after only 338 miles...my triumphs feel like they can keep going for another 300.Once the NB 890s get soaked once or twice, their lifetime wears out.  I'm tossing them.