Pool Running is Fun

AM: 3WU 6x1100m hill circuits. 2 CD

PM: 4 easy

Good hill workout today. 500m uphill hard, jog, 150m downhill hard, 100m jog continuous.

AM: 5 easy + standard core routine

AM: 5 easy, some core

Beautiful Ohio weather

I've run this race off an on since I was a sophomore in high school (2002). See 2013 report  & 2015 report. It's a great race because it's flat, there's no turn-a-round cones, and NW Ohio has low humidity this time of year compared to Arlington. The best part about it is that it still carries the same atmosphere that it always had: a bunch of guys doing a mid summer race for the hell of it before Cross Country season. The faces come and go but the race remains the same. One face that wasn't there was my buddy Justin Dickman who usually runs but the local Brooks Running guy Tom Scott was out there. 

I warmed up in the rain and the course was wet. oh well. It was nice and cool. The first mile I stayed with the pack of guys and went through about 5:07. Realizing this was too slow and that Scott would destroy me in the last mile, I took off hard and quickly gapped everyone else except for Scott with a split of 4:49. The third mile has some baby hills up and down the park. I pushed hard but Scott accelerated very hard to gap me. I just wanted to run a 4:55 last mile, PR, and call it a day. But  as I started to try to catch him I wiped out hard on the muddy sidewalk. I was like "oh shit" and got up and fnished but couldn't get back up to a very fast speed. I split a 5:07 for the last mile with the fall and probably lost a good 5-10 seconds there but managed not to lose 2nd place.  Without the fall Scott would have still beaten me, but probably by only 5 seconds instead of 15.  

As the days get hotter and races wind down, I'll have to leave the 5K, 8K, and 10K races to next spring as I begin marathon training in August. So much for a new 5K PR. That's the way life is though. The unexpected always happens and you've just got to laugh at the shit and not take yourself too seriously. I was very lucky not to have hurt myself in the fall and I still managed a 15:37! I'll take it. I'm not too sad to lose to a former All American and sub 4 minute miler either but it sure would have been nice to win this one.

Results

Article on the race

Video from the race. 

AM:10 easy + standard core routine

Around Ottawa. Racing the mile on Friday I think.

AM: 2 WU 8x400 with one minute rests 2CD   68,68,67,68,67,68,68,68

A miler's workout without the last two 400s to make 10. the rests were short, not used to this type of thing at all. Mileage will be low for a bit and I'll run two mile races and rest then begin my marathon buildup in August.

5 easy + core, stretch, foam rolling

Letting the fields lay fallow a bit this week to heal up a bit before marathon training. Probably only running 50 miles but already I feel antsy like I need to go run at least 80 miles this week to feel like "normal." hotter than a mother out there this week.

Started the race nice and easy went to the lead a lap in, was overtaken by a few guys and I was dying on the third lap but caught right back up but was outkicked hard at the end. I just did not have the extra gear I've had. Afterall, I only ran a few seconds faster than the third repeat mile I did in a workout a few weeks ago. I was well beaten.

I probably should not have raced this.  I figured I could extend my "season" and hold on for one or two good mile races and then call it a season. Well whatever peak I had is now gone, if not physically, then definitely mentally. Each race you do takes mental energy and race five weeks in a row and your mind needs a break.  I'm not going to run the DCRRC mile and take some down time to let my legs and endochrine system return to normal levels. I don't like doing this but it's necessary if I want to run big mileage for the fall marathon buid-up and not burn out.

Results

Ran the Pacer's Beer Mile tonight. I thought it wouldn't be that hard as I've been able to get a beer down in less than 10 seconds on numerous occasions and I can run faster than most any other early thirties amatuer in the area.  Well it did not really go as I thought but it was still a great time. If you don't know what a beer mile is, go here: http://www.beermile.com/ and watch the video I tagged below.

Lewis Kent, the world record holder in the beer mile was pacing my heat. See this awesome event where Kent ran the world record: https://www.youtube.com/watch?v=o88xDdkRBXo Well we drank one beer and I was off and was very close to Kent and ahead of everyone. Second beer a dude caught up, and finished his beer before me, caught him during the run, but when I came to the third beer, like 4 guys caught up and killed me. My stomach could not take that third beer. Fourth beer a little better but I couldn't catch many with four beers in my stomach.

It was hilarious, and stupid, which made it a lot of fun.  I would have to train my stomach for the sheer volume of carbonated Budweiser in my stomach since the running was easy and no one else that beat me could come close in an actual race. Indeed, true beer miling talent is found in the ability to take down four beers in less than 10 seconds a piece and still run a 4:20-30 mile with it all in your stomach. 

Well that's a wrap for the long, long spring-summer racing season. Going to rest and start building up for marathon training.

results  It's worth noting that other heats used warm cups of less carbonated keg beer, which made it much easier on them than the canned Budweiser in my heat. Kind of ticked me to see such fast times in other heats. I can say though that my beer mile was official! sub 7:00 B*t%hes!

nothing besides eating fast food and laying around

nothing again. I should do something because my muscles will get tight and without blood flow, I'll get plantar fascitis or some shit

AM: 5 easy + standard core routine

easy, lower volume for awhile. I really don't like taking breaks.

AM: 5 easy + lifting routing

PM: 5 easy in the worst weather ever. 89 degrees, 74 dew point

taking Metro sucks ass so I'm run commuting again

AM: 5 easy + standard core routine

PM: 5 easy

Drowning in sweat, hot as balls. 97 degrees this evening with 72 dew point. Glad I'm on my break from big mileage this week. Next week I'll be back at workouts. Running in this type of weather really isn't that enjoyable but you've got to do it to really enjoy those wonderful crisp fall days when you feel like you can run forever.

AM; 5 easy + standard core routine

10 easy + standard core routine

AM: 12 easy. hot

AM: 8 easy + alt. core, stretch, foam rolling

PM: 5 easy + 4x11sec hill sprints

very hot/humid once again. when it's 80 degrees at 6:00 am with a 73 dew point, you know it's going to be a hot one.

AM: 3 WU 6x800m 2.5 CD      2:28, 2:28, 2:26, 2:28, 2:28, 2:22

PM: 4.3 easy + lifting routine

humid first workout back. legs were just a little stiff and not too much pop but it did not make me too tired. Basically getting things together this week and next to really hit the big mileage in August.

AM: 1.5 hour pool run

PM: 9 miles easy

testing adding more pool running and less land running. may stick with this during marathon training. We'll see how it goes. Felt great running home from work today. The weather was better as it was much less humid. The heat returns soon but then I'll be in Maine

Long pool run Wednesdays it is. I'll be training more but you'll see a little less miles.

AM: 8 easy + standard core routine, stretch, foam rolling

PM: 6 with 1 mile barefoot

tired today I think mostly because of the sheer volume of aerobic exercise I put in yesterday, at 2.5 hrs+. My leg muscles are tired but not sore since I pool ran. I believe this is a very good thing. Only many weeks of walking that fine line between recovery/adaption and pushing the hard days will reveal what I'll be able to adapt to successfully. I still have a couple weeks before the big mileage starts.

AM: 3 WU 6x1100m hill circuits 3 CD + lifting/core routine, stretch, foam rolling

PM: off. way too hot to run again

Felt fine at first but my tiredness caught up to me and I was only able to get 6 reps in. The tiredness starts now, and it won't go away for awhile. The trick is getting used to it. The body has an amazing ability to adapt as long as you take care of it. That's the main goal. I'm going to Maine tomorrow to escape the killer heat dome that will put heat indexes well over 100 degrees for the next week down here.

PM: 6 easy.

traveled to Maine's Acadia National Park/Bar Harbor today and only had time for a shake out around Eagle lake when I got in. It's so amazing here. in the 70s here, 100 degrees in DC

AM: 14 miles hilly progression with the last 3 at 6:05, 5:58, 5:23 + standard core routine, stretch, foam rolling

Pace was pretty meaningless with the hills around Eagle Lake in Acadia National Park in Maine. it's awesome here. low humidity, soft carriage trails that go on for miles, spectacular views, pristine lakes, quiet, and very fresh air with a hint of pine.

AM: ran Sargeant Mountain in Acadia for 12,5 easy.

PM: 1 hr. lake run at Echo lake. chilly cool and clear waters. amazing scenery.

This morning was quite the climb but the views from the top were amaing. legs will be tired with this elevation.

I have pictures but no time to post them

AM: 2 WU 6 mile tempo over hills 2 CD   5:45, 5:52, 5:45, 5:36, 5:28, 5:19 + standard core routine, foam rolling

PM: run that turned into a hike which turned into climbing, jumping, and moving fast. who needs a gym when you've got these never ending climbs up Beech Mountain in Maine.  an hour of high heart rate and fresh air. Just what the doctor ordered for marathon base season before the training starts. legs are shot now.

AM: 11 miles. body is tired. I've been very active this week with swimming, running, and hiking.

PM 3 mile run with technical portions

AM: 12.5 running up Sargent Mountain + standard core routine, foam rolling. great views, fresh air, low humidity.

PM: 3 hour hike, climbing 3 mountains. lots of steep descent and climbing. Very tired afterward. also swam a bit. won't count it as running mileage but man it's some good strength training for the whole body. with all of this I feel like it will be the equivalent of 100+ this week.

AM: 2.4 WU 5k tempo (5:26, 5:26, 5:18, 34) over hilly route in Maine. 3.4 CD, foam rolling

PM: 5 easy around Bar Harbor

Legs are shot with all of the hiking. I'm tired but feel alright. Going to miss this place.

AM: 11 easy + standard core routine, foam rolling

PM: off. Traveling

Last run in Maine. It's a runner's and outdoorsman's paradise. I'm going to miss the pristine waters, the silence, the cool air, the miles of soft trails. A great way to head into marathon season. Back to reality Monday

AM: 12 easy on the towpath in DC.

PM: 1 hr. pool run

Nasty humidity. everything is covered in water and the shorts are soaked in no time. Very tired today with only 4-5 hrs of sleep. felt terrible this morning.