Pool Running is Fun

noon: 5 easy

PM: 7 easy

was very tired this morning and turned my alarm off and slept in. I always regret that decision since it's so much hotter squeezing in a double between noon then again in the afternoon. But man, it felt good to sleep in. Evening was basically running in a greenhouse

10 easy with the 7th mile a 5:32 pickup + standard core routine, a few strides and drills.

4 easy then I mowed my parents' lawn.

This last April going into my marathon I was excited to see what I could do over 5K-10K this summer since I was was in some great shape last spring. I've struggled to hit my workouts coming back after the marathon and haven't really felt that good most of the time in the last two months.  As a result I've had a series of bad workouts and my quality suffered. I ran 5:11 pace for 9.39 miles at Cherry Blossom and had run 1:09:45 last March at Shamrock but today could only manage a 5K at 5:12 pace. I'm overall happy because I felt strong and I'm headed into the right direction.

I flew back home to visit my parents and my sister over the holiday and decided to run the freedom 5K which I've run many times over the years. The last time I ran it was two years ago. It's great to see some old guys I've run with in high school out there. Justin Dickman was there, Tom Scott was there, and a couple other dudes who were younger than me whom I've never really met. I had the "old guy" strength today but am happy to see a 40 yr. old running 15:29.

Although I ran slower than two years ago at this race, the important part was that I was feeling better than I had been and now I can focus on getting into better shape for the future. My main goals in July are to take care of myself, stay healthy, and get some quality workouts and races in before marathon training starts.

Results

some traditions are worth reviving. 03,04,05, big break, 13, 15

17 easy through Putnam County. Ran a little long but flat terrain and low humidity made it feel like only 14

10 easy + standard core routine.  Back to the sick humidity. shorts completely soaked

AM: 2 WU 3 mile tempo, half mile jog, 1 mile faster. 2 CD. Purposefully ran slower to begin with today so that I could finish the whole workout. Nothing fast or special to be sure but good to get through a full workout.  (5:45, 5:37, 5:25) (5:19)

PM: 1 hr. pool run

AM: 9 easy + standard core routine, stretch trainer, foam rolling, ankle strengthening

PM: 5 easy home in the pouring rain

humid as all hell in the morning. monsoon in the evening. Those Triumphs get very heavy when wet.

AM: 8 easy

PM: 5 easy + standard core routine + 10 min. jump rope, stretching

extremely humid, disgusting. Dew point is 75 which is "Extremely uncomfortable, fairly oppressive" and the sweat just kept coming and my shorts just drip. At least if I had to take a piss while running I wouldn't even have to bother to stop.  went old school and did some jump rope. Gotta keep the legs and feet strong.

AM: 3 WU 8x1100m hill circuits 2.5 CD. Each circuit has a fast 500m climb and a 150m fast downhill stride. Alternate core routine + stretching, foam rolling

Last hill session since I'll be racing the next three weekends.  I am skipping the Midsummer night's mile this evening because I felt the hills were better for me and I'm racing a lot in the coming weeks.  Legs really tired after a good workout.

PM: 5 mile recovery slog. slow byt fun since the weather was much less humid today

AM: 10 easy. pockets of humid and cold air throughout. Wasn't bad at all, less humid

PM: 5 easy with 1.5 of that barefoot + standard core routine

14 with the last 4 progession. cool early but it warmed right up.

AM: 9 easy + standard core routine, stretching, foam rolling, ankle strengthening

PM: 5 easy + 5x10sec steep hill sprints

AM: 3.75 WU 4xmile with 3 min jog recoveries. 3.25 CD + alternate core routine, foam rolling, stretching

ran on the trail uphill 1 and 3, downhill 2 and 4.  Pretty good workout. much better than how I've been running. splits: 5:29, 5:06, 5:14, 5:00

PM: 45 min pool run

AM: 6 recovery pace

PM: 7 easy + standard core routine, bosu balance exercises, some jump rope

tired this morning

AM: 7 slow + alternate core routine, foam rolling, stretching.

PM: 5 easy + drills + 6x100m strides

did not intend to run really slow this morning but my legs just didn't want to move any faster. I was dehydrated and carrying a pack on my back that bounced since I forgot to leave my work shoes at work.

5 moderate + light core and stretching

Extremely hot, humid, and hilly--the three deadly Hs of summer racing in the DC metro. Ran the first mile in 5:06 and felt amazing. ran through a hilly second mile in 5:20 something still felt good but the hills got to me and I began to crack. I couldn't keep up with my pack and guys that I've easily beaten last spring went right on by. I dug deep to maintain but ran a slow time. Everyone else ran a really slow time as well in the race so I am not taking this as a reflection on who I am as a runner. I'm just really frustrated at how much these guys can beat me given how much I run. It's really stiring the fire to get my mileage and mega workouts back. More for me inside as a person, to show myself that I'm continually evolvong and improving myself in a tangible way, not just rotting in 9-5 office life forever bachelor obscurity already at 30. Bring it on world.

Results

AM: 12 easy

PM: standard core routine + balance board, ankle strengthening then 3 mile recovery jog in my vibrams

Disgustingly and even dangerously hot today. This morning's dew point: 77. I sweat buckets and no matter how much I drank before hand, I became dehydrated. really really nasty.

could not get out of bed this morning. very tired and sore. i think I'm getting sick

sick with fever. took off work and laid aroung all day blowing my nose and moaning.

still had a fever this morning. Did not go to work. Ran this evening. I'm still sick but I don't think I have a fever.

AM: 5 easy + standard core routine, stretching, foam rolling

PM: 5 easy

still sick but no fever/super aches. Don't feel great but getting better. Doesn't look like I'm going to be able to race Saturday. Ironically the weather is looking amazing.  Maybe I'll feel great tomorrow but I doubt it.

AM: 7 easy + alternate core routine, stretching, foam rolling

PM: 5 easy + 4x100m strides and drills

I've been sick but ran this race anyway. Ran a pretty shitty time. That's about it.

Results

AM: 13.5 miles. Started feeling fine. Last mile was 8:20, I was dying, thirsty as hell and dehydrated despite drinking from two water fountains on the way.

PM: standard core routine + balance board/ankle strengthening + 3 barefoot

When I got back I felt tired and dizzy. drank pedialyte and 40 oz of water over the next hour and slept for two hours...I'm not sure why I'm dehydrated a lot. I'm drinking a ton of water.

AM: 9 humid miles + alternate core routine, stretching, foam rolling

PM: 5 easy + balance board

have a nasty sinus headache and am mucousy. My struggle into dehydration yesterday has brought some of my sickness back...lots of fluids today. Pretty humid today.

AM: 8 easy

I'm not even going to call what I did this morning a workout. I could barely finish the run. I was sweating buckets and getting a chill followed by barely able to go 8:30 pace to get to my office. It happened again and I still feel tired/sick. I'm not sure what's wrong.

I've got what I think is a freaking sinus infection. Looks like I didn't take enough down time to completely get over my cold. I hate feeling like crap all the time. I guess I have no choice but to not run until I'm more fully recovered.

sick, recovering

sick, recovering