You're faster than you think!

AM: Riley's Lock 18 miles, 2:19:45.  Did the first 8 by myself at 7 min pace.  Then John McClean joined me for the next 6 which were closer to 8 min pace.  Then I finished up in 6:45ish for the last few.

NOON: Clopper 10 1:15:47

PM: NIST 6 43:30

HOT!
 

Ugh!  Today was a bust.  It reminded me of the blog that Scott posted about Draper.

NOON: NIST 6 42:32

PM: track 8ish 

It was 100F with 54% RH at noon.  Actually, this did not feel all that bad.  But the day was not over yet.  Later in the afternoon the humidity rolled in, like a blanket covering the sizzling concrete.  I made it out to the track and went through my usual warm up routine: 3 miles + 9 sets of drills, and I was already feeling horrid.  I put on the spikes and started my 400s hitting 67 and 66 for the first 2.  On the third I just quit on the finishing straight, pulled up with 20 meters to go and finished in 68.  Done.  I had absolutely no desire to do another one and something let me just walk away.  Maybe it was a blessing in disguise because my Achilles was sore, but really I think my bank account is empty.  Oh well.  Keep plugging away I guess and hope I can get my motivation and my legs back.
 

NOON: Clopper 10 1:19:02

And then the rains came! Finally. This was one of the nicest runs in weeks... a nice down pour.

PM: Temple 10 1:09ish

This was one of those runs where before hand I felt terrible -- like I should just go to bed -- but once I got going I felt pretty good. Having decided to try 400s again on Sat, I thought a little tempo would be good today. I got up to a good clip on the way back and pushed hard for a little over a mile but then it was dark and the footing was not so great, so I backed off a bit. Also, it rained during this run. This makes all the difference. If I can just stay with it through the Dog Days, I think the fall will be really nice.

Ice bath! 

NOON: Clopper 10 1:16:15

PM: NIST 6 44:24

Weather: low 90s moderate humidity (for here). 

AM: track workout, Walt Whitman HS,

3 sets of 5x400 with 400 rest, with a water break in between sets

For warm up I did 3 miles easy and mile of speed changes (drills are for tonight, see below).

This was an interesting workout. On Joe Madrano's (4:01 miler for Abilene Christian -- who lives in my building) suggestion, instead of timing the 400s, I set my interval timer for 17 second segments and the goal of the workout was to hit the 100m splits right on 17 sec. The interval timer makes it nice because you do not have to look down at your watch and break form to know how your splits are doing. My first 400 was slow (71) for two reasons: first, I was a little nervous about this workout due to the busted workout on Wed and I wanted to make sure I did not go out too fast; second, not being much of a track guy, I was not exactly sure where the 100s were, but I soon figured out that this was one of those tracks with short curves where the straights are exactly 100m, as are the curves. For the next nine I hit 67. and for the last five I hit 67-68... pretty much right on target. My tendency was to be ahead on the first 100 and then maintain 17 for the next 3 100s to hit the 67. So all in all I think I did a good job of running even splits. This was a good confidence booster given the week I've had. The weather was a big help. Today is low 80s and dry, nicest day without rain we've had in weeks.

Took an ice bath after the workout.

Tonight I'm planning to jog a couple more miles to get my 100 in. And also planning a drills session with Joe, who is enthusiastic about helping me get faster. More to come...

PM: 2+ miles (16 minutes) to and from Bethesda/Chevy Chase HS.  We did about an hour's worth of drills.  Everything from knee skips to bounds to hurdles.  It was pretty humiliating.  The good news is that there is a lot of room for improvement.  The trouble is finding time to fit this all in.  This is all pretty much the same stuff Dennis has been telling me to do, and some of it I have been trying to incorporate into my warm up routine.  But it is altogether different to have someone there critiquing your technique.  I think it is safe to say that I did not do one thing well.  Not one.  I'll give myself a little leeway for being tired.  But much of it is simply coordination and hip and hamstring flexibility... and core strength... time to get back to doing yoga!