Pool Running is Fun

AM: 9 miles with light two mile pick-up + stretch

PM: 5 miles + standard core routine, foam rolling

AM: 2.7 WU 2x3200m 2.7 CD

PM: 5 miles

10:37, 10:25

AM: 11 miles

AM: 14 miles. Last two 5:57,5:40

PM: 1 hr. pool run

Birthday today. Ran 12 with the guys then added two more quick miles for the hell of it.

AM: 7 miles + standard core routine, stretching

PM: 5 miles + several hill strides, foam rolling

very humid today

AM: 2.5 WU 800,800,1600,800,800 2.7 CD

PM: 5 miles + standard core routine, squat routine, stretch, foam rolling

A little more tired than usual so I didn't tack on any 400s. 2:29.2:26,4:58,2:24,2:24

AM: 9 miles + stretch

PM: 6 miles + standard core routine, foam rolling

Ran into Jerry and then Jenn so I ran an extra mile

AM: 7 miles + standard core routine, stretch

PM: 5 miles with 4x30sec strides included

AM: 3 WU 3x1600,2x400 2 CD

PM: off

5:03,4:58,4:56,65,68 
Wow I haven't run a fast 400 in awhile. I have no speed as once I run a 65 my legs are shot and I could only manage a 68. Need to do some 200s

AM: standard core routine, 11 miles.

Very hot, dehydrated

AM: 12 miles with the last four progression ->5:42,5:40,5:38,5:17

PM: 1 hr. pool run

Getting hot out. Weighed myself this morning for the first timein months. I suspected I was much heavier than racing weight as I've been running like ass since Cherry Blossom when I was a little leaner. I weigh 151, which is about 5 pounds heavier than race weight. My metabolism is slowing down as I'm getting older and I can't drink/eat like I used to without facing the consequences.

AM: 7 miles + stretching

PM: 5 miles

Hot as F%*# today. 92 degrees. PM run was pretty slow

AM: 2.6 WU 6x800 2.6 CD            2:31,2:28,2:26,2:25,2:24,2:17

PM: 5 slow + standard core routine, exercises

Was going to do repeat miles but George took it down to 800s due to the extreme humidity/heat. I actually felt good and wanted to do 8 of them but at 6 he said that was it and I ended up finishing pretty fast in 2:17. The recoveries were quite long as the group was lollygagging but George said not to worry as it was so hot it didn't matter. Very hot/humid for the evening run. It was one of those days when you shiver when you walk outside. It was 90 degrees with a 73 dewpoint at 5:30. Felt like ass out there. It's going to be a long summer

AM: 8 miles + stretch

PM: 5 miles + standard core routine

Very humid. Dehydrated this morning and felt like shit

AM: 2 WU 5,4,3,2,1,1 Fartlek with 1/2 time recovery. 1.5 CD + stretch 

PM: 5 miles + standard core routine

Wanted to get a little something in between Tuesday and Sunday. Amazing how much more tired you get with only half the interval time recovery. Racing a hilly and long 5K Sunday but it's for a good cause and it will be great training for my July 4th 5K

AM: 5 miles + stretch

PM: 5 miles + standard core routine

Humid

AM: 5 miles plus a few strides VERY humid, dew points 72 plus

AM: 2 mile WU 5K "race" in 16:28. 3 mile "Cool down."

PM: standard core routine + 1 hr. pool run

I'm not sure you can even call the conditions today even remotely comfortable. At race time it was 80 degrees with a 74! dew point. That's amazon rain forest. The course was hilly and long. It was for a good cause though. Won a free pair of shoes. I knew going in it would be bad but I pulled out the win uncontested. Not going to count this as a race though as my time was pretty sad and I don't like thinking about it! 

AM: 8 miles + stretch routine

PM: 5 miles + standard core routine

very humid again. I guess since this is the mid-Atlantic in June, you can just assume it's going to be a humid, hot, sweaty mess for the next three months.

AM: 3 WU 3x1600 2.7 CD    

PM: 5 miles + alternate core routine, stretch

5:03,5:00,4:59. Wanted to do four reps but legs got real heavy and I felt like shit. Probably didn't recover enough from Sunday's suffer fest and I probably didn't eat enough yesterday

AM: 7 miles + stretch routine

PM: 5 miles + standard core routine, foam rolling

AM: 5 miles + stretching

PM: 5 miles + light core

AM: 5 miles + stretch

racing tomorrow

Suds N Soles 5K- the insanely hilly, shitty course 5K that I won last year. I got a free entry so I decided to do it again. I'm not as fast as last year for some reason but I had a good race as I felt good. 

Ethiopian took it out and I ran with Sloane for a bit. Sloane broke away and caught the Ethiopian just ahead. 5:04 auto-split for the first mile. Conrad and I ran together before he pulled away after a rolling hill second mile in 5:03. Third mile is straight uphill--ran 5:29. Ethiopian was dying, caught him about 100m to the finish. When he realized it he sprinted all out to just beat me. Guy was obviously sandbagging since he couldn't beat Sloane. That seems to be the M.O. of local Ethiopians--if they aren't going to win they just give up.

I'm fine with the race since I felt good but I'm just not there because I'm a little heavier weight wise than my optimal racing weight.

AM: 12 miles easy to moderate.

PM: standard core routine + 1 hr. pool run

Legs felt tired after last night but warmed right up after a few miles.

AM: 7 miles + stretch

PM: 5 miles + 4x100m strides, standard core routine, foam rolling

nice weather

AM: 2.7 WU 3200,4x800 2.6 CD + stretch, foam rolling

PM: 4 nice n easy + standard core routine

10:07, 2:24,2:24,2:23,2:22. Great workout today. Weather was nice and less humid and the splits were fast. Coming into some half way decent shape in time for the July 4th race.

AM: 8 miles + stretch, foam rolling

PM: 5 miles + standard core routine

Great weather, low humidity. Trails were packed with fair weather cyclists, joggers, and runners. Doging everywhere. Where are these people in August or January?

AM: 7 miles slow + stretch, foam rolling

PM: 5 miles slow.

tired this morning. Ran too fast on my easy runs yesterday after my workout Tuesday. Took it easy and skipped strides this evening as I felt dehydrated and like shit

AM: 3 WU 6x1100m hill circuit. 3 CD + standard core routine, stretch, foam rolling

PM: 5 miles slow home

Good little hill workout this morning. Felt rested after taking it easy yesterday. It's going to get really hot 90+ for the next few days. Good thing I'm going back to Ohio where it will be 10 degrees lower each day. Race should go well Tuesday. I'm a little lighter after I cleaned up my diet. Really ready to get after it.