Pool Running is Fun

AM: 7 miles + standard core routine, 2x5 burpees, med ball lunges, stretch, foam rolling

PM: 5 miles + 6x100m

AM: 3 WU 3200,1600,800 faster than planned: 10:22, 4:52, 2:22 2.5 CD

PM: off. I don't want to start pushing 90 miles a week already. I'll save it for two weeks from now

Great short workout this morning. Surprisingly fast given my recent training, or lack there-of. Looks like the lifting/strength/core work is already paying dividends.

10 miles. Nothing too crazy today. Ended up running 81 for the week which is plenty for now. Club Cross is next week and the week after that I'll settle in into continuous training, probably around 90 a week and 70 on race weeks all the while slowly increasing my quality through March and April rACing.

AM: 12 Moderate. Easily ran the last two miles sub 6:00. Great day for a run

PM: Standard core routine, stretch + 1 hr. pool run

AM: 8 miles + lifting/core circuit, stretch, foam rolling

PM: 5 miles + 6x100m strides

AM: 3 WU 6x1100m hill circuits (500m fast climb, 200m jog, 200m fast down hill, 200m jog 2.5 CD + standard core routine, stretch, foam rolling

PM: 5 slow recovery in the cold rain

Hills today, Makes your stride/core strong but it hurts when actually doing it. The reason it hurts is because it's been ages since we've done a hill workout which means our bodies are out of shape

AM: 7 miles + alternate core routine, stretch, foam rolling

PM: 5 miles

Going to be getting cold very soon for a long stretch. Basically typical winter weather and fall appears to be over. Even in Florida this weekend it will drop below freezing. I guess I will have to give in and start wearing running tights.

AM: 5 miles + standard core routine, stretch, foam rolling

PM: 5 miles + 6x100m strides

Clubs in two days. It's going to be cold. In other news I hit enough great deals on Cyber Monday sales that I ordered enough running shoes to last me for at least the next year. Glad I don't have to worry about shoes for awhile. My Christmas present to myself.

4 easy + several strides in CC spikes on the course in Tallahassee. Crazy running by Sam Chelanga, seeing Alan Webb, and 100s of very fast, and very genetically gifted skinny dudes.

Results

Went down to Tallahassee to run in the USATF Club Cross Country Championships. This race brings in professionals as well as the best club runners in the country.  Normally this would be a race in which to dedicate a whole season and to peak for as most teams did. However, our team just came off a marathon and post-marathon gluttony and decided to do it.  Sadly we were not able to convince all of our fastest guys to go and some of them flaked on us. Looking at my time I realize I probably should have not planned on racing such a tough course a month out but it's a great all around weekend with my teammates.

Not much to say other than I was with so many dudes the whole way, even going through 5K in 16:05 then slowing down due to lack of fitness. It's amazing how gifted some of these athletes are and it really puts into perspective how difficult running can be above the local 5K champ level

AM: 14 miles easy with the guys in Tallahassee. Legs are certainly tired from that beast of a cross country meet yesterday and from the gallon of beer I had at the after party.

Man CC can be tough when you haven't really been training and eating like an actual athlete. Marathon was too close I believe. 

AM: 8 easy + standard core routine

PM:  4 easy + foam rolling

nice and warm in the 40s/50s

AM: 3 WU 6x1100m hill circuits 2.5 CD + lifting circuit, stretch, foam rolling

PM: 5 slow recovery back home

warm this morning in the 40s and the workout went well despite my recent race. Body was on fire with lactic acid at the top of the hill the last two circuits. Man it hurt, but it's exactly what I need to condition my body back into decent shape for spring racing.

AM: 8 miles + stretch, foam rolling

PM: 5 miles

Tired this morning. It's all about consistency and base building from here on out. It's going to get VERY cold the next two days

AM: 8 miles + standard core routine, weighted lunges, stretch, foam rolling

PM: 5 miles + 6x100m strides

very cold. In fact, this is the first day this winter I've had to wear tights and it happened to be in the high 20s with wind chills in the teens this morning and 20 degrees with a windchill of 8. Basically 20 degrees below normal and very windy.

AM: 3 WU 6.6k tempo. 2.2 CD  5:36,5:26,5:21,5:14,78

PM: off. My running club's holliday party

18 degrees with a 6 degree windchill. Quite cold and my legs did not warm up until 3 miles in but we got it done.

11 miles with a mile of straights and curves

14 progression. last 4 in 5:38, 5:31, 5:27, 5:17 

It went very well. Perhaps that's because it was 60 degrees this morning and I went shirtless. that's right, full winter gear, including vaseline on the face to prevent frostbite, on Friday. Shirtless on Sunday. I'm so confused.

AM: 7 miles + stretching

PM: 6 miles with a mile of straights and curves

ran out of time this morning after waking up late

AM: 3 WU 7x1100m hill circuits 2.5 CD + lifting routine, stretch, foam rolling

PM: 5 recovery miles home

Ran a great hill workout this morning. 500m fast, driving uphill-working on form, jog, fast 22 second downhill turnover section working on quick feet, jog, and continue with  new circuit. One of the most effective (in my opinion) conditioning workouts for runners. We do six weeks during the winter base season but I feel like we should include it more often in the regular training block.

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

PM: 5miles

legs feel a little heavy after yesterday's hills.  Getting in some good base training and really enjoying my running. I just need to get out the door and get my runs in without going too hard in workouts yet but things are headed in the right direction. By February I should be back down to racing weight and in some good shape for a big "last chance" spring racing PR season.

AM: 5 easy

Very tired today. I may be dehydrated. Decided it would be prudent to take a rest day

AM: 3 WU 5k tempo then 800,400,200

PM: 4 easy + foam rolling

Sluggish at first, fast finish. 5:23,5:14,5:11,37 for the tempo, then 2:20,65,31. Nice low volume combo workout. Still heavy but feeling fast

AM: 15 miles. Drove out to Van Wert and met up with an old running buddy. We proceeded to pick up additional runners on the way, sharing old running stories. Met some guys who are currently decent college runners.

AM: 8 easy around Glandorf + foam rolling

PM: 5 easy

Merry Christmas

AM: 9 miles + standard core routine, foam rolling

PM: 4 miles. Very windy, warm

AM: 2.5 WU 6x3min w/2min jogs, 2x200m 1.5 CD

PM:

Solo workout in Ohio. Went by time/feel. Windy and cold.

AM: 14 miles around Ottawa + stretch, foam rolling

8 miles with five laps straights and curves + standard core routine, foam rolling

4 easy + 4x100m strides

Always a good time, this race is a good check against the excesses of the holiday season. I like to see where I'm at fitness wise and go from there in Jan/Feb/Mar for the all important April races. Although I'm a little flabby/heavy from my racing weight, it's good to see that I'm at exactly where I need to be this time of year.

First mile was uphill in into a strong headwind. Went with the pack in 5:19--that's half marathon pace. I think last year the first mile was 4:58 or something. Anyway I pickedit up and lead second mile, which was hilly of course and dropped a 4:56. Greg gunned it and took off then the other guys fell off of me and I ended upgoing 5:00 for the last downhill mile. Sadly the third mile was 5:15 (all splits based on my watch). It was WINDY and hilly but I'm pretty happy with this result in a low key race. I'm on the right track. Just a little heavy because of my diet and recent drinking habits.