Pool Running is Fun

AM: 10 with 8 x 200m

PM: 1 hr. pool run

got a little work in without doing too much before a race on Wednesday. man it's getting hot. I felt much better today after two nights of 8 hr sleep and a 3 hr nap yesterday. I think my body just needed to catch up on recovery. 
33,34,32,32,32,31,30,30

AM: 7 miles

PM: off. racing Wednesday

AM: 5 miles with 3x200m. Hot and humid

AM: 1.8 WU 5K race 2.1 CD

Official race time: 15:45. Well what can I say? My PR in the 5K is 15:24 and I ran that pace today but for a tougher course added to the fact that it was a long course and there you go. I ran exceptionally well and stayed strong when it got tough. Did I mention the fact that it was 80 degrees with a 75 dew point at start time? I can't wait for a flat, accurate course on a 55 degree day. I feel like I could break 15:20.

Started by feel, ran with Stein, Whitlow, and Greg for the first two miles. Stein took off as expected at the 2 mile mark. Greg did a short burst to gap me a bit. I fought quite hard and Greg was not able to open a larger gap but I was also not able to catch him.

Considering the conditions today I did really well and won 100 bucks too. I wonder what I would have run on the flatter, cooler Lima 5K course. I'm guessing 15:20s for sure. Strava auto splits from my GPS: 4:58,4:54,4:58, (4:57 pace last .2)

results

AM: 8 miles on trails + standard core routine

PM: 4 miles

Humid as shi t again. 

AM: 10 miles around Burke lake

Very humid again. Even shoes were soaked 

AM: 3 WU 3x(400,300,200),200 2.8CD

Wonderful weather with low humidity and in the low 60s. Getting that final mile workout in before the mile race next Friday evening. It's amazing how little volume makes you so tired when done at mile pace. 200m recovery after the 400 and 300 then 400m recovery after the 200 to separate sets. I wanted to do 4x200 after but my legs were done and I had enough. 
Lets see if I can remember all of my splits: (65,49,31)(64,48,32)(65,49,32)31

AM: 12 miles

PM: 1 hr pool run

beautiful weather once again. Legs are tired from yesterday.

AM: 7 miles

PM: 5 miles with 4x12sec hill sprints

nice n cool out again with low humidity. Getting used to this but summer will be back soon enough.

AM: 3.2 WU 1600,800,400,400,200,200 2.9 CD

PM: 5 miles +standard core routine

racing the mile on Friday so I got a little workout in. Noting too crazy. 5:07,2:25,66,65,31,31

AM: 4 miles

PM: 4 miles + standard core routine

Low mileage due to race Friday

AM: 3 miles

PM: 3 miles with some strides 

AM: 3 mile shakeout

PM: 2.5 wu mile race. 3 CD

4:33: 67.5,66.3,67.9,71(409). Jerry and Dickson were out to get that sub 4:30 and that was my goal as well. I did the best I could but I tied up in a flood of lactic acid and just couldn't hit that last lap at 65 like I wanted to. Getting old. I did the best I could but just couldn't get there.

First lap, felt way too easy. Felt on top of the world at 800. beginning of the 4th lap the legs started locking up. By 300 to go Jerry came by and Nico plowed past me like a bat out of hell in the last 200. I just had nothing to respond with. Just haven't done the lactate tolerance work and mile racing to get me to that sub 4:30. It's not something I really train for. I did the best I could and it was a good time.

Results

AM: 10 miles + standard core routine

A little sore 

AM: 14 progression. Last four in 5:55,5:40,5:40,5:26. Mile cool down.

PM: 1 hr pool run

AM: 7 miles. hot/humid again

PM: 5 miles + standard core routine

Hot/humid

AM: 10 miles. humid as shit

PM: 4 miles + standard core routine. Humid as F#$@ 

AM: 2.7 WU 3 x (1600,400) 1.7 CD

PM: 4.5 miles

5:04,68,5:02,68,5:00,67. 16s at 5K effort, 400s at mile effort. Attempted to keep the two lap jog after the 16s honest in 4:00 and 1:10 jog after the 400s. Not as easy as it looks. The quick turn-a-round after the 400s into the 1600s made 5K pace tougher for sure. A pretty good change-of-pace workout that touches on faster paces. Makes for a great 5K workout.

AM: 6 miles 

PM: 6 miles + standard core routine

Should be able to recover for some hills tomorrow then just tempos, which I haven't done in awhile, for next week.

AM: 2.5 WU 7x1100m hill circuit 3 CD

PM: 3.5 miles + core 

Hill workout with the downhill stride portion a little longer than usual. Coming off of a solid workout on Wednesday I felt fine but am tired now.

AM: 10 miles

Flying to Bar Harbor Maine tonight for a week of running in the most amazing place to run on the east coast : Acadia National park

AM: 10 miles around Eagle lake in Bar Harbor. The running is good here. 

AM: 14 miles easy with Greg around Jordan pond and Eagle lake + standard core routine

PM: a tiring bout of lake swimming/lake running for an hour 

AM: Acadia carriage trail tempo. Mostly downhill. Good effort but didn't kill myself. Last mile i injected some pace. 5:26,37,30,04 + standard core routine

PM: a couple of hours of hiking then jumping in the lake.

AM: 12 miles around Witch's and Jordan's pond.

PM: hike out to see Otter's point, Thunderhole, etc. Love the cold Atlantic air 

AM: 12 miles around Jordan pond. Raining and wet. Legs are quite sore from the hilly terrain and hiking. Tired 

AM: 2 WU, tempo effort straight up Sargent mountain in Acadia. Never broke 6:00 but it was pretty damn hard by the end of mile three. Tough to do. Greg dropped me on the last mile. 

PM: 36 min lake run in Echo lake watching the bald eagle and loons.

AM: 10 miles toward Jordan pond.

AM: 14 miles 5 miles at MP effort, mile CD.

PM: 1 hr. Pool run

Back in DC. Weather is actually pretty decent here.

AM: 7 miles

PM: 5 miles with 5x20sec strides in the rain + some core

AM: 2.5 WU 2x800,1600,3x800 2.5 CD 

PM: 4 miles + standard core routine

pretty solid, nothing insane, another day at the track. Was able to keep the recoveries in check and not too long. 2:29,2:26,4:58,2:26,2:25,2:24