Pool Running is Fun

8 recovery/easy. Went slower than usual because my legs are dead.

legs were very tired going into this run.  I was doubting if I would make it to 20.  The workout Thursday and the constant mileage is catching up to me.  I ran with Brian but it was clear I would running out of juice toward the end. Not necessarily bad that I didn't make it 20, but I needed more recovery after the speed this week. Averaged in the 6:50s. Next week will be another big week then I'll take a down week and run the DC Rock N Roll half.

I didn't plan on being off today but my tired legs and tired body needed it.  The bump in training the last two weeks has taken it out of me and seeing how it's been over three weeks since I took a day off, I needed it.  The line between overtraining and pushing it can be hard to walk but I know from experience when I need a day off. A full night's rest and a 3 hour nap this afternoon and I'm still tired.  Too much beer last night also didn't help.

10 miles easy. I've given up on mentioning the wind.  Just assume there is 20-30 mph winds unless I state otherwise.  It's like this nearly everyday now.  Wednesday a big winter storm is going to hit.  Maybe it will be bad enough to cancel work? Even then, I still have work to do and this kind of storm is no good for running.

5 miles easy at lunch + standard core, etc.

2 mi WU

1 mile strength+ pace, 5 x half miles at 5K pace with 4 min jog after mile and two min jog after halfs

2 mi CD

Ran with CAR this evening.  Even though Snowquester is going to hit tonight it was a pleasant day today.  Since I've joined CAR my workouts have improved greatly (I've only been out 3 times!).  I sort of threw that long strength stuff out since most of the stuff we do is speed oriented but it feels so much better like I am getting a better workout and maintaining some quick turnover even in the midst of marathon training. I am shooting for a long 21 miler this weekend.  Need to rest now.

8 easy this afternoon.  Off of work due to the Snowquester but it was just raining.

5 miles easy at lunch -- super super windy

1.5 mile WU 

5 mile tempo at 5:30 pace

2 mile CD 

Legs are tired but great stuff working out with CAR.  Rich dropped me on the tempo.  I was a bit off this evening. 

8 easy.  My legs are predictably very tired and the wind is literally 25 mph with 33 mph gusts.  Feels like a nice spring day when the wind is on your back but in your face it feels like the wrath of winter.  Knowing that it was windy as all hell and I was tired, I left the watch in my locker and ran by feel.

I am going to move my long run to Sunday this week.  The down side is that this week's mileage may look crappy but really a week is just an artificial unit and I shouldn't get caught up in trying to cram x amount of miles in one 7 day period.

Looking forward to resting up next week and cranking out a great half next Saturday. 

10 easy.  Beautiful today.

21 mile progression run with Jesse and CAR. Beautiful weather.  I am loving my new training group so far.  There are a few guys at my level who are great to run with.

The plan for today was to start slow and move into easy for 1/3 or so then pick it up the next 1/3 and cruise at marathon pace for the end.  Here are my sections:

7:17, 7:27, 7:45, 7:15, 7:21, 7:10, 7:02

6:43, 7:01, 6:14, 6:32, 6:28, 6:28, 6:17

5:55, 6:02, 5:47, 5:47, 5:59, 6:00.

I couldn't make it the full 21 because I really needed to use the bathroom!  Luckily a port-o-john was there before I exploded. 

8 easy. Beautiful warm weather with a wind but not as strong of a wind as it has been.

5 easy at lunch

2.5 mile WU

6 x 1/2 mile at 5K pace with 2 min jogs

2.5 CD

Ran with the team.  Took it easier since I'm racing this weekend. Broke in my new Saucony Fastwitches.  Getting excited! Rest time. 

5 easy then drills and a few hill sprints.  Ran barefoot on the treadmill for a bit.  Standard Core.

Off.  I feel as though I need the day of rest for my legs.  I will warm up and stretch tomorrow with a few strides.

mile shake out wiht some strides.

Today started well.  No rain and I felt good.  I got to the start and then I warmed up and stretched after going to the bathroom twice. The first problem started when I got in line to check my bag.  It was a total clusterfuck.  The lines were everywhere.  The volunteers were doing all that they could but the system was screwed up. I handed my bag in with 10 until start.  I had to pee so I got in line but I ran out of time.  I was going to pee behind some construction equipment but it was on National Park grounds and I felt bad.  The real reason why I didn't was that I was wearing the colors of my new training team and if I got into trouble I didn't want to disgrace the team so I said whatever and ran to the line.  

I got across the mat 10 seconds after the start.  I caught up to Jesse and settled into mid 5:30s pace.  I couldn't believe how easy it felt and I noticed I was picking up the pace so I settled down a bit.  It was all good until about mile 6 or 7 when we climbed the Rock Creek Parkway hill.  It was a monster.  Jesse and I dropped a 6:20 and he took off after that but I couldn't maintain.

It felt all wrong.  Since I'm used to 10Ks and 5Ks I kept trying to push the pace and felt as though I wasn't going fast enough but I also didn't want to dig myself into a hole (which I did anyway).  I lost my pack and did half of the race by myself.  I tried to put in a few surges but my legs were not having it.  Again I was too afraid to hammer (good thing).  We kept going up hill and the downhills were short.  The course was really rough.  In fact, I've learned that the Boston course has nothing on this half course.  Anyway I held on the best I could running by myself.

I went through 10 in a new PR of 56:27 so I wasn't too bad but I wanted to be with Jesse in the 1:13 pace range.  I just couldn't do it.  There are no miracles in distance running.  Since I knew his mileage was was about 20 mpw more than mine I should accept it but I feel as though I didn't execute the race correctly since I overestimated my fitness and went too quickly.  I have to realize half and full marathoning are completely different ball games compared to 5 and 10 ks.

All in all it wasn't an outstanding race for me but it wasn't a bad race for me.  I also haven't been targeting half marathon fitness.  I feel like I should have incorporated a tad slower but longer (8-12) mile tempo runs.  The problem is is that I don't have the time.  I'll try to get a solid long tempo in after my file 21 mile long run two weeks from this Sunday.

Since the race was hilly, it is a good indicator of my goals for Boston.  I plugged my time into McMillan and it came out with 2:37.  6:00 flat pace.  Easy and perfect as a goal for me at Boston.  If I can run that, I will be much happier with my performance there than I was with my performance today.

P.S.  This is only the second half I've ever run. the first was two years ago.  A 9 minute PR isn't too bad.

Today's result:                                              

You will notice that I slowed down in no-mans land.  NO GOING OUT TOO FAST for me in Boston.  Lesson learned.

For shits and giggles:  Me two years ago at my first half. a 9 minute PR today! 

15 Easy through Rock Creek.  Cool out but nice.

No running today.  I feel ok but I am leaning on the side of caution. Did some core and upper body work and road the bike during lunch.

8 easy cold windy

8 easy cold windy

5 easy at lunch

2 mi WU

4 mile tempo @ 5:40ish pace

2 mi CD

really cold for this time of year.  Windy too. 

Off still not recovered.  My legs feel trashed.

10 easy. feel much better today.

rode my dinky-ass commuter bike out about four miles and started the log run with the team. The whole philosophy behind the long run is to start slow but finish very strong.  Progression is the key.  Felt tired throughout but toward the end I got felt pretty good.  Ended up going too fast to start the fast portion but I went with it when I felt good and it was a fast ending for the most part. It was really rough riding that bike back home.

8:14, 8:05, 8:00, 7:42, 7:32, 7:07, 7:23,

7:00, 6:47, 6:35, 6:42, 6:28, 6:20, 6:39,

5:35, 6:19, 5:31, 5:38, 5:55, 5:57, 6:08 AVG about 5:51 pace.  Good.

8 miles recovery run.  Snow blowing in my eyes. 32-34 degrees out. Mind you the average temp this time of year for this area is 58 degrees.

5 easy at lunch

1.5 mile WU

8 x 800 between 2:29-2:33 with 400 recovery

1.5 mile CD 

5 easy.  Legs are trashed. Couldn't go much faster than 8:00 pace and still call it easy.  Also winded by three flights of stairs.  Nice easy recovery day today.  Just too damn worn down due to the combination of running hard these past few days and lack of sleep.

5 easy at lunch.  Like running through a wind tunnel.

 .5 mile WU

5 mile tempo high 5:30s pace.

4 miles CD

legs are dead for some reason. 

My knee is aching, my foot is sore, and I'm way too tired.  Not going to run.  Pushing it today won't serve any purpose with Boston two weeks away.

12 easy. Gorgeous calm spring day. 60 degrees. finally

16 miles. First half easy, second half, 6:30, then 6:20s, low 6:00s, 5:50s, 5:40s, then I blew up and finished way behind my training buddies.  My legs haven't felt right for awhile.  Just damn tired and not recovering like they used to.  I think I'm on the verge of overtraining. Coach told me to can the workout Tuesday and focus on just running easy in order to recover.  I agree that this is a good move.  If I am overtraining I need to get rested quickly. Nothing I do two weeks out from Boston is going to improve my fitness.  I need to rest.