Pool Running is Fun

AM: 9 easy + alternate core routine, stretch, foam rolling

PM: 5 easy

20 degrees cooler this morning than yesterday--actually chilly with a rainy wind. It's like yesterday was summer's last dying breath. 

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

PM: 5 easy + 5x10sec. hill sprints

raining, windy, 55 degrees. perhaps the most peaceful run I've had in ages. all of the fair wether cyclists and runners were nowhere to be seen which means I got the trails all to myself for the most part. In some ways this is the best weather for running. I'll take it over 80+ degrees any day.

AM: 12 miles

PM: 4 easy + a couple strides

cool, rainy, windy all day. 106! a new PR. I didn't even realize I was up on mileage that much this week.

AM: 4321 long run.  Everything was fun and games until we rounded Haines point and a wall of wind slapped us in the face. It's the super windy hurricane Joaquin crap coming off the coast. It sure as hell threw my splits for a whirl. the first four the wind was behind us, it's full fury wasn't felt until the end of the 3 mile set.

8:56, 7:55, 7:19, (5:25, 5:27, 5:25, 5:27)

7:57, (5:26, 5:31, 5:50*), 7:33,

(5:31, 5:41), 7:34, (5:31), 7:49, xx  

*Haine's point hurricane wind. Effort was much harder while time was much slower for the remainder of the windy-ass run

PM: 50 min pool run

AM: 9 recovery + standard core routine, foam rolling, stretch

PM: 5 easy

Saw the sun for the first time in about five days this morning. Nice and cool out. Tired this morning. felt much better this evening. beautiful outside.

AM: 2.3 WU 6x800 2.2 CD

(2:32, 2:31, 2:27, 2:28, 2:25, 2:24)

PM: 5 easy + alternate core routine, stretch, foam rolling

Was prepared for a hard and long workout this morning but George changed his mind and we just went with straight 800s. He said we would be doing 8 and I paced accordingly. However, he stopped those of us racing this weekend at 6, so the workout wasn't too hard and my legs are not destroyed as a result. His trick worked and I feel great after a lighter workout. He thinks I'm ready for a good race and I think I am to. Going to back it down a bit this week and let my legs rest a bit

AM: 7 easy + standard core routine, stretch, foam rolling

PM: 6 easy with one barefoot + 4x100m barefoot strides and drills.

Coach mentioned that I should rest up a bit this week for the race and I think it is prudent to do so as well as a mid-cycle recovery week. You have to give the body some rest when doing 100+ and working full time. Otherwise you might get sick or injured. Usually injury or sickness gets me and forces me to take a down week. Luckily this time I've put in some consistent training and am backing it down on purpose. Probably will run 75-80 miles this week.

AM: 7 easy + standard core routine, foam rolling, stretch

PM: 5 easy

beautiful weather once again. this is the wonderful time of year for running in the Goldilocks zone. It's fleeting and won't last long so I will enjoy it if only there weren't so many damned cyclists. I guess everybody else is also fed up with Metro

AM: off

PM: 8 easy + light core, strides, drills, foamrolling

warmer today, perhaps the last shirtless run of the season? Colder air is moving in. My legs feel a little different. They have thatpop in them from the lighter load these last few days. It's insane. for instance, I always run the same effort on my easy days. Sometimes that effort yields 8:30 mile average when I'm beat up, sometimes 7:50s or 7:30s. Today after my run my watch showed 7:05 average...pretty damn fast for my version of an easy day. I'm not used to having rested legs. it's a strange feeling.

PM: 3 easy + a couple of drills and strides

Broke in my new New Balance racing flats. Glad I changed it up from Saucony flats. New Balance has a wider range of road flats that are very light and offer more support. I'll get to see how they perfom tomorrow. A beautiful day today. Getting antsy to race.

5:10, 5:10, 5:17, 5:08, 5:13,

5:13, 5:10, 5:23, 6:17, 6:34

Today was beautiful, the weather, the course, the pop in my legs that were rested. I should have known it was too good to be true. at mile 8 I got a side stitch and focused on breathing. I had plenty of energy and I knew I could close sub 5:10 no doubt. then the second stitch, and a third, and a fourth then my breathing started to tighten like I was hyperventilating and couldn't control it. I was in so much pain I had to slow down and it was a real dissappointment. I attribute the stitches to the shot bloks I had right before the race--sugar doesn't sit well with me. I've got to figure out a new method of fueling for my marathon.

--

Like most things in my life I have a glimmer of true success every now and then. Something that I'm truly proud of, and then continual setbacks and failure. It's like going on dates with several different ladies at various times over the past few years and never hearing back from them again. You just get so numb to the rejection and quit caring so much. Instead of rejection it's more disappointment after disappointment with running.

That's one way to look at today sitting here feeling a bit down. Life's a bitch, you're a slave to money never getting anywhere, and then you die. the end. This pessimistic streak runs strong in me. However, there's that glimmer of hope down the road, the intuitive feeling that one more mile, one more push beyond what you thought you could do, the place where success, self confidence, and happiness await. That's what keeps me heading out the door everyday, working hard at my job, never giving up for that elusive chance at greatness. I had true belief and hope when I was a younger man before I became a cynic after bouts of depression and reading too many books in college. Remember this kid? This guy had true belief. 

 It's just taken me this long to realize who I truly am and who I want to be. I know deep down I am currently fit as a fiddle even though I haven't been able to put together a decent race. The continual lessons in humility, patience, and true perseverance that I am currently learning--and a lesson is what I learned today--are what life is all about and why I have come back to running in the past couple of years. Getting continually shot down only fuels the flame. There's no doubt life is teaching me a very important lesson. Course re-routes, being led off course, sickness, heat/humidity, stitches. these things come at you over and over. You can either get back up and keep going or quit. I've never been a quitter and I'm not going to start.

If you've ever seen this clip you'll get what I'm trying to say: https://www.youtube.com/watch?v=UfjRcGDBvMQ 

Matt

taking a day off from running. I couldn't motivate myself to get out the door this morning. I needed a break physically and mentally.

AM: 10 easy + standard core routine, foam rolling, stretch

PM: 5 easy + 6x100m strides

run was very relaxing and rejuvenating this morning. It was a great morning watching the sun come up over the Lincoln Memorial and Washington monument from across the Potomac during my run.

AM: 10 easy + standard core routine, stretch, foam rolling

PM: 5 easy

I was thinking on my run this morning how well the first half of the race went Sunday. I ran through 5 miles in 26 flat and I was quite comfortable for that pace. I knew I had the fitness to go at least 26:00 or slightly faster for the second half. Although digestive/stitch issues ruined the race for me, I feel it's a good indication that I'm certainly on the right track. Now for the big push to Philly.

AM: 10 easy + alternate core routine

PM: 5 easy + 5x10sec hill sprints

great weather again. I like this time of year.

AM: 3 WU 8K tempo 2 CD  1600m splits: 5:39, 5:32, 5:22, 5:15, 5:08

PM: 5 easy + standard core routine, stretch, foam rolling

not too bad this morning. chilly but good weather for a run. Had some impatience issues. went too fast after the first 1600 then George told me to reign it in and let it progress naturally, which was smart since I felt good finishing strong.

AM: 11 easy + alternate core routine, stretch, foam rolling

PM: 5 easy

Have to work today so I did my run commute. It was amazing outside. 50 degrees and sunny, felt like paradise. So much better than the weather we were having a month ago that's for sure.

AM: 21 mile progression run with the last 7 at marathon effort.

PM: 1 hr. pool run

My watch, and my buddies' watches were screwy today. It seems we were all off at various points and in the last seven were running at 5:25-5:30 effort through the long Bethesda tunnel and I ran 5:48 and Greg ran 5:57 and we were running side by side. Needless to say I think he satelite reception in DC was wonky today. The effort is what really matters though. Threw down a couple of sub 5:20s on the last two miles.

NOTE: had a PowerGel for the first time. no side stitches but it sat in my stomach like I had to hit the bathroom. My friend said to try to eat them more often when running in order to train your stomach to accept them. I might try this theory this week and see if I can stomach power gels. I am done with Gu and Shot Bloks--gag.

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

PM: 5 easy

cold this morning, 34 degrees. I was happy with this since the trails had a lot fewer people biking and running. The best part of winter was always the lack of other people on the trail.

AM: 10 easy + standard core routine, stretch, foam rolling

PM: 5 easy

Tired this evening. Legs are tired from the long run Sunday. I skipped my strides

AM: 2.5 WU 25x400m at 10K pace 2 CD

PM: 4 easy + alternate core routine, stretch, foam rolling

killer workout this morning. Killer as in good. Started at 79/78 but by half way we were going mostly 76/75 then progressed to 72/75 with the last one at 68. Great weather and getting into good shape leads to great workouts. One month out from Philly right now.

AM: 8.5 easy/recovery + standard core routine, stretch, foam rolling

PM: 5.5 easy

Legs are tired this morning. Work has been more stressful and busy this week and I'm rushing around the house getting crap for a party we are having tomorrow while trying to maintain m normal 8 hrs of sleep a night and 14-16 mile days you tend to run out of time. This week of training is very important for Philly and I am fine but I could use a nap.

AM: 10 easy + standard core routine, foam rolling, stretch

PM: 5 easy

Great weather this morning. Woke up at 4:30 am and had to get some more food. I was really hungry but then felt great on my run to work.

AM: Final pick-up run of the cycle. Great weather, decent run. Ran a little too fast at the beginning but overall the splits were pretty even:

8:49, 7:51, 7:37, (5:34, 5:26, 5:30, 5:25)

7:56, (5:33, 5:25, 5:23), 7:46,

(5:27, 5:27), 7:42, 

(5:22), 8:26

PM:

AM: 10 easy/recovery with Greg running down to the Marine Corps marathon and spectating then running back. Overall pretty tired. Big mileage week last week.

PM: 5 easy

AM: 10 easy + standard core routine, stretch, foam rolling

PM: 5 easy + 5x100m fast strides, drills

AM: 2.3 WU (1600,1600,800,800,800,800) 2 CD

5:08, 4:55, 2:25, 2:25, 2:23, 2:22

PM: 5 easy + alternate core routine, stretch, foam rolling

good workout today. Tired but that is normal.

AM: 10 easy + standard core routine, foam rolling, stretch

PM: 5 easy

slept about 9 hours last night. Legs are still tired from yesterday's workout. Aiming to get home at a reasonable time tonight and get to bed early. Now is the time to really get my sleep for that final fitness adaptation before the taper.

AM: 10 easy + alternate core routine, stretch, foam rolling

PM: 5 easy. almost threw up. I ate lamb and rice for lunch and it did not sit well.

tired. humid rain. It was humid enough yesterday evening (humid 70 degrees) that I had to go shirtless in the light rain. Ironic since I had to wear gloves and a thick longsleeve Tuesday morning (dry 40 degrees). Glad I'm running in November. The weather right now is plain gross.

http://www.theplayerstribune.com/meb-keflezighi-marathon-running/  a 40 year old Meb, talking about running before the NY City Marathon this weekend. Meb gets it. He's a great role model for people.

AM: 2.9 WU 8k tempo 2CD  (5:37, 5:28, 5:28, 5:26, 5:31)

PM: 5 easy

pretty slow tempo this morning. Basically marathon pace. My legs have had enough and did not want to go any faster.I don't feel very recovered. Probably from going too fast on Tuesday and the heavy mileage I've been putting in.  I'll probably hit 105 this week and go down over the course of the next three weeks during my taper. One big long run left and that's it

AM: 10 easy. 

PM: off. resting for tomorrow and my legs are too tired going in.

beautiful fall day. The apex of fall foliage. It's Halloween but I won't be out too late carrying on at the barslike I used to. I have my last 21 mile progression run tomorrow morning that needs to go well.