Pool Running is Fun

AM: ran from Key bridge to Lincoln Memorial on the trail while spectating the Marine Corps Marathon with some teammates. Our ladies did well. Ran three pretty easy.  Legs felt stiff. My roommate ran the marathon so we went out to dinner for lunch.

PM: 12 easy to moderate.

I took a long nap this afternoon. I was exhausted for some reason but felt better after I woke up. I went running and today was one of those beautiful fall days when the trees are turning color and the temp is just perfect for running.  

AM: 8 easy + standard core routine and stretch trainer

PM: 5 easy + 4x10sec steep hill sprints (walking back down hill for recovery)

I was almost taken out by a cab who blatantly ran a red light.  Good thing I always watch and never trust cars, most of the drivers around here (especially cabbies) seem to have $hit for brains.

AM:  about 2 WU (400,800,1200,1600,1200,800,400) about 1 CD = 8.5 total

(80, 2:30, 3:xx?, 4:58, 3:41, 2:24, 69)

Started relaxed then slowly picked it up. the 1600 was 4:58 and I was going pretty fast by the 1200 which was 3:41 I believe, then a 2:24, and a 69.  Coach mentioned that even though I'm starting relaxed and finishing strong, I'm pushing it a little too hard on the last few--his point is that there is no need to push that hard in a workout because it doesn't serve the purpose of the workout.  I agree, but I was having fun. At the same time I get a little too carried away and racing the last two reps just makes me tired.

PM: 1 hr. pool run

AM: 7 miles easy + alternate core routine, stretch trainer, hip ad/ab machines

PM: 5 miles + 5x100m speed strides, full drill set + 6.5 min. barefoot run

AM: 7 easy + standard core routine

PM: 5 easy

noon: 4 easy + 2 fast strides and light drills at lunch.  Racing tomorrow.  This is a very low-key 5K and I hear the course is hilly, we'll see.  The important thing that I want to accomplish is pacing. I want to pace the first mile slightly slower and see how I hold together after mile two. I'll probably be running a time trial alone, but no worries here. The real race is the 10K I have coming up next weekend. Afterall, it can't be that hard to run 5:18s for 6.2 can it?

A small school 5K, this was an insane course: http://www.aah5k.com/course It was constantly turning and very hilly with part of the course being cross country through the park. I had a lot of fun, not to mention it's nice to win $100 and support a good cause. I'm not ticked or anything with my time given the difficulty of the course. Consider this, no one has even come close to my time in the history of this race: old results obviously all of the hill work I've done is paying divdends to my strength, even if you can't see it in my time on this course. However, I've obviously split 10Ks in faster times. 2 WU, 5K, 3 CD

Results