Pool Running is Fun

13 with the team. really cold. Now I'm sore. This is the furthest I've run since July. Headed in the right direction.

8:50, 7:33, 7:21, 7:21, 7:01, 6:50, 7:01, 7:06, 6:47, 6:41, 6:44, 7:02, 7:30

8 easy. Of course I ended up going much faster without paying attention. First mile was good at 7:50, last mile was a bit fast at 6:50 but it all felt easy. Warm- 50 degrees...which is actually average high for this time of year near DC. However, this winter is a f^&ck*&( mess. Tomorrow it's supposed to snow 6-10 inches. By Tuesday morning, it's forcasted to be 8 degrees...seriously. It's March.

snow storm. Ice and snow everywhere. This afternoon it was only 18 with much lower wind chills. Mind you the average high this time of year is 51. Completely ridiculous. Anyway everything was closed: work, pool, gym, track, all of it. I decided to not go and attempt a run. Why bother? I have no pressing races coming up and I might as well not trip on ice and tear something else.  In other news it's only supposed to be 8 degrees tomorrow morning so I will go treadmill at the gym.

8 miles on the treadmill. Last 1.5 miles at 6:00 pace. Treadmill set to 1 incline. Standard Ab routine + light deadlift machine and calf/achilles strengthening.

So the average lows this time of year are in the 30s. This morning it was 8 degrees and everything was covered in ice and snow. Totally not worth it to even attempt to run outside. Looking forward to normal temperatures next week. We have a few more cold days ahead.

AM: 1 hr pool run

PM: 6 mile run after work. Nice outside, 37 and sun setting. Standard ab routine + some deadlift machine, leg press, ab bench, calf raise machine and some eccentric drops.  Leg is almost 100% felxible and equal in strength to left leg. Still feels a little weird. 

9 easy/steady through Rock Creek. Ab routine + row machine + ab bench + calf machine for PT. No dead lifts. Still sore from doing those yesterday. I still can't figure out if I want to train in the morning or the evening but everytime I train in the evening, it is really hard to get up the following morning. I'll figure it out somehow.

Wow, super stressed from work.  going to have to do work from home + bigger issues at work. Skippedmy run

Met up with some friends in DC for a run in my old neighborhood - Rock Creek.

7:59, 7:21, 6:58, 6:55, 6:45, 6:55, 6:40, 6:40, 6:59, 7:35, 7:05, 6:57 

The weather is great. Tired now.

Another nice day out today. Went out for 10 miles then continued on to the track where I ran the straights at a pick-up and the curves easy. Basically my first introduction to faster running.  Felt good. Ankle can take a good load now and the flexibility is there. I need to push it a little and it feels better.

7:52, 7:23, 7:18, 6:41, 7:14, 7:27, 7:13, 7:20, 7:01, 7:13, 6:52

I'm not sure what that 6:41 was about but it was on a downhill, paved section of my run and I must have gotten a little carried away.

AM: 1 hr. Pool run

PM: 6 quick easy miles. Nice weather.  Dead lift machine and leg press, followed by calf machine to work my achilles/calves very well. Standard core routine.

I was going to run 8 but when I go to the gym after work, they informed me they were closing at 700 due to spring break hours....stupid since I am a staff member and half to pay to go there but I understand it's a college campus.

10 (supposed to be) easy.  Ran after work. It was 65 degrees and an amazing evening for arun now that daylight savings time is back.  Anyway I attempted to go slow 7:30+ pace but ended up running low 7:00s and high 6:00s. It felt really easy.  Standard core routine, lots of stretching.

8 easy. Started out too fast but ended up averaging 7:30. I got rained on and I was soaked so I said screw my core routine.

AM: 1 hr. pool run

PM: purposely took off.  If I ran my normal six and my normal distances the next few days, I would be well into the 60s for this week's mileage and that would be too much for me now.  Aiming for 55 this week.

Can you belive this weather? Yesterday's high was north of 65 degrees. Today, extreme wind and well below freezing for the high. But Saturday it's supposed to be 60 again. WTf?

8 easy after work. Mostly 7:10-7:20

12 miles. Beautifuly day.  Finished ten then continued on to the track where I ran another mile then conitnued in to do strides on the straights and jogs on the curves for the final mile. Felt great.

7:54, 7:19, 7:14, 7:02, 6:56, 7:22, 7:02, 7:14, 7:10, 7:09, 6:48, 6:55

10 very hilly miles.

Yet another winter storm. Not even joking. Cold, windy, about 6 inches. Everything was closed today but i still had to work. Deadlines don't stop. I worked all day today and most of the weekend (when I wasn't running). I hate that feeling when youare tired and hope the weekend is coming up but it's only Monday.Basically I had to weekend.  Anyway, I took today off as my day this week because the weather is beyone rediculous. It was 31 for the high today. Normal Highs are in the mid 50s for this time of year here.  I hope this weather improves.

10 miles after work. Cool outside but most of the snow melted. Nice night actually. I was really mentally tired from working so much. I was at my desk working this morning at 6:30 and didn't leave the office until 6:00.  Standard ab routine and some lifting after.

Ran after work. Mind you, I had another 12 hour work day. It was cold and rainy and the work stress is starting to catch up with my physical stress to be too much. My legs were crap and I had to will to run so I canned my planned 8 miler and did 4. I lifted some and did some PT.  Another long day again at work tomorrow. I'm pretty damned tired.

10 miles after work.  Nice night. Although I had another long day at work, I felt better on my run today. Standard ab routine plus some ab bech and achilles PT,

I think I'm getting sick.  I'm just exhausted and barely made it through work today. My legs are achey and sore.  I don't think I'm recovering enough due to the extra long work hours and mental stress combined with my running.  I decided it would be better ffor me in the long run not to run today.

10 Miles easy. Nice weather.  I felt better today after sleeping 12 hours....hopefully my body stopped any kind of bug it had. Still working at home today but I am running a "race" with my roomate tomorrow...basically me running 6:10 miles for a 5K with my roomate.

Today I ran a chairty 5K for Colo-Rectal cancer with my roomate, whose family has had a loved one pass away from colo cancer. I wanted to help her get a PR and to get a empo run in. It was cold and the race management was all over the place but I had a great time enjoying the first race environment I've been in since last summer.  I warmed up, race delayed, warmed up again, then the race started, then I did a cool down.

WU: 3.xxx, 5K tempo in 19:01, 2 mile CD.

AM: 1 hr. pool run

PM: 7 miles easy. Standard Ab routine + ab bench, reverse ab bench for my back.Some achilles PT, some leg press. Stretching.

Felt good to actually be able to make it to the pool again. I don't think I'll be having those 12 hour work days like last week. I did enough work over the weekend to make it so I won'thave to go in early.

Turns out it was my late night to work. I wish I would ahve known before I went inearly this morning. Anyway, after an 11 hour day it was snowing and windy..ridiculous conditions for this area this time of year.  For instance, it was 71 and sunny when I was grilling burgers this weekend. Today there is snow on the ground. Anyway I was a lonely runner on Haine's point but this nilotic looking dudecame past me. he had to be going 6:20s.  Real skinnyfast guy. There's always a bigger fish.  Standard ab routine + some PT

really windy and really cold today. I actually had to wear tights. My legs felt really heavy for some reason. Probably the late night and lifting yesterday. Standard core routine + some ab bench, reverse ab bench, light leg press, lighthip ab/adductor machine, some calf raises.

8 easy after work with standard core routine.  My legs felt weird today. Sort of weak and tired. I think it is due to too much lifting.  I skipped any leg lifts today and wo't do anything leg lifting wise for the next few days.

10 miles easy. light rain. Warmer.  Off from work today on vacation.

11 miles. Humid, raining and 60 when I started. The rain picked up and I realized I had forgotte to put bandaids on.  Moments later my shirtwas soaked and my nipples were bleeeding. Went shirtless the rest of the way. Had a little girl say "Mommy why is that man naked? Isn't he cold?" as I passed. I guess this counts as the first shirtless run of the season.  My nipples still hurt.

37 degrees, very windy and freezing rain today.  I am also hungover from all of the partying this weekend due to the numerous birthday parties. Anyway I was exhausted. I can't party like I used to.  Took today off.

1 hr. pool run then a change of clothes and an easy 7 miles this morning.

Today is my late day at work so I work until 7 and that means I didn't have to go in until later so I did an unusual back-to-back double. Running after pool running feels really odd. Anyway, I'm tired now.