Pool Running is Fun

8 recovery run.  Legs are destroyed after yesterday's solid effort.

20 min WU

6 x 3:00 min @ 5K pace

20 min CD

Legs are tired from the hard 15 on Sat. I feel like it is easier time-wise and leg-wise to train for faster races.  Sometimes faster paced workouts are tough but at least you don't have that deep glycogen depleted feeling in your legs sticking around many days after a workout.  This marathoning stuff will give me one hell of an aerobic base to destroy my 10K and 5K PRs next spring/summer.  Who knows maybe I will eventually like the longer races better. 

I feel terrible today (too much party last night). So much so that I feel half sick. oops.

16 min, WU

36 min Tempo Run

16 min. CD

Well today I got up at 5:50 am and I am eager to get back on schedule with my build-up after some bumps in the road last week. At least the days I missed were scheduled easy days and I've nailed my workouts besides the blizzard day last week. I didn't have my GPS because it ran out of juice and I left my charge cord back in Ohio.  I went on perceived effort and time.  Perhaps I was fast, perhaps I was slow but who knows. I worked the system I was targeting.

Speaking of which, back home it was snow covered and 10 degrees this morning.  Here in DC it was 36 with hardly any wind.  I would much rather train here for a spring race and back home for a fall race.  Alas the heat in the summer is easier to deal with than a foot of snow.

10 easy. cooollld this morning.

10 miles easy before work. same old core routine.

jogged out to the meetup spot and met Brian for a 15 mile long run.  He was recovering from the flu and was coming back into running. He came with me all the way to the turn around though. we started slow than began cruising 6:40s after the turn around he was hurting so I slowed the pace a bit and decided to lay the hammer down on the pace at 11 miles and Brian took off to his own run.  Besides that massive-ass quarter mile hill on Harvard street that slowed my time I did a good job of speeding up.

There were packs and packs of resolution runners this morning. I was out on a long run pushing the pace in the last two miles when I come closer to a dude who was smaller than I am and who was running super efficiently and was clearly no resolution runner. I mentioned that most people weren't easily running 6:20s out here when he revealed that he was a 4:04 collegiate miler for some school in Missouri. A dude that was on a whole different level than my after work hobby excursions. You never know who you will meet out on the trails around here. 

Felt tougher and stronger today. Must have been that Cliff bar I ate an hour before the run.

splits:

7:17, 7:19, 6:41, 6:42, 6:40, 6:40, 6:40, 6:45, 6:39, 6:50, 6:51, 6:26, 6:33, 6:22, 6:58