Pool Running is Fun

10 easy. Great weather, mid 60s. Had to dodge tons of cyclists and joggers though. Standard ab routine plus some light deadlift and calf machine. some row lifting, calf drops.

10 easy. My legs were pretty sore but this was mostly due to the lifting yesterday. I'm going to scale back the lifting a bit to just twice a week. It makes my legs feel like shit otherwise. Anyway, I did ab bench, myplank/ab/push-up routine, and had a good strech. No lifting today.

AM: 1 hr pool run.

PM: 6 miles easy after work. skipped ab routine and lifting--just too sore and tired. First run in my Triumphs...probably going to switch to the Saucony Ride after this pair wears out.  Compared to my NB 890s, these things are bricks.

AM: 2 mi WU, 5K tempo on track in 19:20, 3 mi CD.

My first "workout" since last summer with my running team, I noticed that my aerobic engine is actually not too shabby. My pulse and my breathing were pretty normal considering the pace but my legs killed me and prevented me from going any faster but this is to be expected after so many months of pool running and my right leg being in a boot.  It will take months to progress at faster than easy paces...but progress I will.

13 miles easy/progression. Started out wanting to do 14 but by the end of 13 I was done.  I went out and back and it was very windy coming back. Also very hilly on the section of the Custis where I finished. Anyway, I still ran "correctly" --slow to fast, the Kenyan way.

8:08, 7:48, 7:39, 7:32, 7:28, 7:27, 7:27, 7:20, 7:20, 7:07, 7:05, 7:13, 6:45

12 miles easy/progression. 8:03, 7:28, 7:22, 7:14, 7:14, 7:01, 7:16, 7:07, 6:50, 7:05, 6:51, 6:36. Always hills throw off an exact progression but the effort level is what is most important, not the times.

What a beautiful day for a run! I woke up and went out to watch the Cherry Blossom 10 miler downtown.  It was the American 10 mile champs so guys like Matt Tegenkamp and Chrsto Landry were there so that was cool. One of my female teamates was 4th American and ran like 54:30. How cool is that?! I came back for my run. Mileage and patience is what it's all about for me now. Consistency.

8 miles easy/recovery.  I ran this morning in my Triumphs...they feel like bricks since I've gotten used to the 890s again.  The Triumphs are thick and heavy and I can't feel the ground through them and I don't like it.  I'm considering just getting another pair of 890s and running in them all of the time.

standard ab routine plus ab bench and back exercises. 

10 miles easy. Standard ab routine + ab bench, stretching (like usual) and hopping for height-This makes my achilles feel good and is a good introduction to drills which I will attempt soon. Late work day at work so I slept in until 7 then went to work and ran before.

AM: 1 hr. pool run

PM: 6 miles easy/recovery. Ab routine, back machine, shoulder machine. plenty of stretching.

Man my Triumphs feel like bricks...but if I know I want to run slow and recover, they are good for that. Anyway, I'm not sore but my legs are really tired but wake right up once they are warm. I'm getting much stronger and I can tell I'm adapting to the increased mileage.  I just want to be careful not to increase too much too quickly or incorporate speed work until I'm adapted.  The next thing I will begin adding are neuromuscular form drills.

2.5 WU

4 mile tempo 5:53, 5:48, 5:59, 5:51

2.5 CD

Tempo with the team. Nice day. The 5:59 was the uphill portion so generally it was a perfect pace for me because I felt strong and relaxed throughout. However, that "tempo tummy" feeling you get in your stomach from fast running or racing was coming on...just not used to that yet but that's why I'm out there. Much work to be done.

campus welcome day at work. It basically involves long and detailed conversations about financial aid with families all day. My head is pounding and I am exhausted. No run today.

2 mile WU to meet my buddies for a run through Rock Creek in DC

13.68 with Scott through Rock Creek...unfortunately we ran up that massive Harvard Hill in my old neighborhood on the last mile...my lack of fitness with faster running became evident going up that hill with Scott.  Tired now.

7:58, 7:34, 7:22, 7:26, 7:17, 7:11, 7:06, 6:59, 6:55, 6:54, 6:36, 6:54, 7:00

beautiful day outside today..a little warm running, will have to adapt.

10 easy. Very warm...felt hot actually...78 degrees when running. I can tell my bods is NOT acclimated to this warmth whatsoever.  Yesterday's 15 really put the tired in my legs as well. Anyway after the run I did a full set of drills: butt kicks, high knees, skips, lunges, carioca...it's basically my first introduction back to neuromuscular training. I'm going to try these drills twice or three times a week.  I will add short hill sprints soon, then eventually workouts again.

10 easy after work. No watch.  Standard ab routine, ab bench, some calf raises.

AM: 1 hour pool run.

PM: off

Sadly I took this afternoon off. Mostly it was because it was raining hard with wind and the temps dipped into the 40s....mind you it was in the upper 60s and raining when i was walking to the pool this morning. Anyway tomorrow morning it's only supposed to be 30.

AM: 5 miles to work. Standard ab routine, ab bench, back and shoulder light lifting. stretch.

PM: 5 miles from work

Today I attempted my first run commute.  I like it. My route is rather hilly, but that is good for me.  10 miles goes by very quickly, I avoid metro, and save some money. Logistically it's a little harder with work clothes and all but it's totally worth it to do this once a week, say every Wednesday.

2 mi WU

5 mile tempo on the track 5:55, 5:55, 5:52, 5:48, *5:31

2 mi CD

Tempo was on the track so the last mile was actually .92

8 easy. Ab routine, ab bench, etc.

Planned to do 14 but the route I chose on the Custis trail had some monstrous hills....so many that I always underestimate the hill's effects on my legs.  I ran 6.5 out and came back intending to run a mile on the track....by 11 my legs were gone andI cam home.Tired now.

10 easy. + 4 x 100 meter strides at the track. Nice day. Beginning to do more neuromuscular work now that my Achilles and legs are stronger-strides, drills, hill sprints to prepare my legs for faster running this summer. Easter today but I didn't go anywhere due to work days Fri and mon where I could not take vacation.  

10 easy after work + drills -high knees, butt kicks, carioca, fast feet, skips. Ab routine.

Mebwon Boston today!!

AM: 1 hr. pool run

PM: 8 miles easy. Standard ab routine + ab bench and stretch trainer.

AM: 5 miles to work then standard ab routine and stretching

PM: 5 miles from work.

Wow this run commute saves a lot of time.  However, it's very hilly. I wish I could keep a dresser stocked with clothes at work, but I don't think the boss wil go for that. Bought a par of the 890v4 and am eager for a run in those!  I have plenty of miles to go on my current v3. pair and I'm getting my Fastwitches out of the closet for faster days.

2.25 mile WU

5 mile tempo on paved trail: 5:52, 5:48, 5:43, 5:46, 5:45

2.25 mile CD

10 easy.  Off from work today. Beautiful day for a run

13 very hilly miles.  I decided to go after the hills on my long run.  Everytime I run this route it really kills my legs but I believe that I've been so much stronger lately due to these hills. My achilles feels great.  I believe this hill work will strengthen my legs and connective tissues enough to support some really fast running this summer.  First week at 70!!

10 easy plus 4 x 100m strides plus drills plus standard ab routine. Nice day. Shouldn't have demolished a whole plate of nachos and 5 Tecate beers last night.. The beginning of th run was kind of rough.

AM: 1 hour pool run followed by a 6 mile easy run + standard core routine.

Today is my late day at work where I work from 10-7 and not 8:30-5:30 as usual. So that means pool Monday and late day Monday = splash and dash....It's not fun. your legs are wobbly and feel very heavy running right after a pool run. It's tough. Anyway, I'm now done for the day.

2.25 mile WU. Drill routine, active stretching. a few strides

1 mile in 5:20. about 2 min jog. 5 x 800 (on trail, some hilly) 2:39, 2:37, 2:36, 2:34, 2:37 each with about 1.5 minutes jog between reps

4 mile cool down

AM: 5 hilly miles to work.Standard core routine.

PM: 5 hilly miles home.

It was raining so hard today....completely soaked both ways. Had to wade through flooded trails...it's really coming down out there.