Pool Running is Fun Running Blog at FastRunningBlog.Com http://mdeters.fastrunningblog.com/ Wed, 23 May 2018 18:33:08 FeedCreator 1.7.2 Wed, May 23, 2018 http://mdeters.fastrunningblog.com/blog-05-23-2018.html <p>AM: 7 miles&nbsp;</p> <p>PM:</p> <p>very humid today</p> Wed, 23 May 2018 06:00:00 Tue, May 22, 2018 http://mdeters.fastrunningblog.com/blog-05-22-2018.html <p>AM: 3 WU 2x1600,3x800 2 CD</p> <p>PM: 5 miles in a thunderstorm</p> <p>5:00,4:54,2:23,2:23,2:21. I was able to run quickly with little effort. Most likely because the weather was decent. However, the recoveries were longer than I prefer, which always bothers me for VO2 max interval work. Not even sure it makes much of a difference, but I like it about 75% of the time of he interval.</p> Tue, 22 May 2018 06:00:00 Mon, May 21, 2018 http://mdeters.fastrunningblog.com/blog-05-21-2018.html <p>AM: 8 miles</p> <p>PM: 5 miles with 5x20sec strides + standard core routine</p> <p>Less humid today with a nice breeze.</p> Mon, 21 May 2018 06:00:00 Sun, May 20, 2018 http://mdeters.fastrunningblog.com/blog-05-20-2018.html <p>AM: 14 milemiles long run</p> <p>PM: 1 hr. Pool run&nbsp;</p> <p>Very hot and especially humid now that the rains have stopped. Picked it up just a bit toward the end. Drenched in sweat. Welcome to summer.&nbsp;</p> Sun, 20 May 2018 06:00:00 Sat, May 19, 2018 http://mdeters.fastrunningblog.com/blog-05-19-2018.html <p>AM: 12 miles + standard core routine</p> <p>Got a break in the rain and ran into Tom and Marty who joined for most of the run. Very wet out.&nbsp;</p> Sat, 19 May 2018 06:00:00 Fri, May 18, 2018 http://mdeters.fastrunningblog.com/blog-05-18-2018.html <p>AM: 3 WU 6.4K tempo + 2x200 2 CD&nbsp; &nbsp;1600m splits: 5:30,5:24,5:20,5:17</p> <p>PM: 5 miles</p> <p>A tempo to get my feet wet back into the workout routine. windy and wet.&nbsp;</p> Fri, 18 May 2018 06:00:00 Thu, May 17, 2018 http://mdeters.fastrunningblog.com/blog-05-17-2018.html <p>AM: 7 miles in the rain</p> <p>PM: 5 miles with 5x20sec strides + standard core routine</p> <p>wet again. I was running and slowly gaining on a guy down the trail. He stopped to walk and I passed him, thinking nothing of it. 30 seconds later he&#39;s coming by me, barely faster than I am going but I maintain my pace and let him pass. He goes on ahead a bit and 30 seconds later his pace is slowing while I maintained my pace which causes me to catch up to him. As I go to pass, he speeds up which is annoying as hell since I need to get back to the side of the trail to avoid passing cyclists. Tired of his bullshit, I take off at tempo pace for a minute or two and he&#39;s gone.</p> <p>The moral of the story is don&#39;t play games on the trails. If you are running the same pace as someone, ask if they want to run together or adjust your pace to give others some space. I could have said something but I was not in the mood. Maybe I should have been more friendly but damn</p> Thu, 17 May 2018 06:00:00 Wed, May 16, 2018 http://mdeters.fastrunningblog.com/blog-05-16-2018.html <p>AM: 7 miles</p> <p>PM: 5 miles with 5x20sec strides + standard core routine</p> <p>very wet and humid this morning. There were lots of fallen trees due to the storm last night. Raining &#9748; on the way home</p> Wed, 16 May 2018 06:00:00 Tue, May 15, 2018 http://mdeters.fastrunningblog.com/blog-05-15-2018.html <p>AM: 2.5 WU 11x200m hills + 3x20sec downhill strides 2 CD</p> <p>PM: 5 miles + standard core routine, foam rolling</p> <p>Heavy and sluggish. Pretty normal after a down week. My core is now tired. These short and fast hills really work the hips/core which is totally why I&#39;m doing them. Time to get strong. Very humid and hot this afternoon</p> Tue, 15 May 2018 06:00:00 Mon, May 14, 2018 http://mdeters.fastrunningblog.com/blog-05-14-2018.html <p>AM: 10 miles + alt. core routine</p> <p>Slowly getting back into the swing of things</p> Mon, 14 May 2018 06:00:00 Sun, May 13, 2018 http://mdeters.fastrunningblog.com/blog-05-13-2018.html <p>AM: 9 miles with Jenn + 2x100m strides</p> <p>Still in Ohio. Excellent weather.</p> Sun, 13 May 2018 06:00:00 Sat, May 12, 2018 http://mdeters.fastrunningblog.com/blog-05-12-2018.html <p>AM: 7 miles with Jenn + standard core routine</p> <p>back home in Ohio. Ran with Jenn at her pace. Pretty decent recovery week. I need to fix my diet though.</p> Sat, 12 May 2018 06:00:00 Fri, May 11, 2018 http://mdeters.fastrunningblog.com/blog-05-11-2018.html <p>AM: 8 miles in beautiful weather + standard core routine</p> Fri, 11 May 2018 06:00:00 Thu, May 10, 2018 http://mdeters.fastrunningblog.com/blog-05-10-2018.html <p>Chips and Oreos</p> Thu, 10 May 2018 06:00:00 Wed, May 09, 2018 http://mdeters.fastrunningblog.com/blog-05-09-2018.html <p>PM: 5 miles easy + standard core routine</p> <p>&nbsp;</p> Wed, 09 May 2018 06:00:00 Tue, May 08, 2018 http://mdeters.fastrunningblog.com/blog-05-08-2018.html <p>PM: 45 min pool run + some cake&nbsp;</p> Tue, 08 May 2018 06:00:00 Mon, May 07, 2018 http://mdeters.fastrunningblog.com/blog-05-07-2018.html <p>PM: 2 beers, 2 burgers, tater tots, and Oreos&nbsp;</p> Mon, 07 May 2018 06:00:00 Sun, May 06, 2018 http://mdeters.fastrunningblog.com/blog-05-06-2018.html <p>Went to Philly to run a large-ass road race--I think there were 40K runners. The course was mostly all straight and point-to-point. I figured I had a shot at a PR in the race but I wasn&#39;t sure since I&#39;ve been so far removed from the long tempo efforts that got me in such good half shape in Feb/March.</p> <p>I started too fast but the course is a net downhill. I think it was 5:04 so I relaxed and worked on catching some guys so I had some people to run with for a few miles. I caught a few at mile 3 but I wanted to go faster so I left them and then ran most of the remainder of the race alone. Was 25:5x something through 5 miles and about 32:20 through 10K. I struggled quite hard at miles 8 and 9 and once I looked at my Strava auto-splits after the race I realized my pace slipped to 5:20 and 5:22 for those miles. It was tough as my legs did not have that &quot;pop&quot; and my calves were hurting. I regained my composure and lurched forward for a final mile in 5:12. A couple of guys came by me in the last 600-400 and I chased them down with a kick. I finished in 52:38-not bad but off my PR of 52:25.</p> <p>My first take is that I should no longer use my Takumi Sen racing flats for any race above 10K. My calves were hurting and I did not have much support in the legs. I should have worn my Adios like I did at Shamrock.</p> <p>My second take is that I was just getting tired from months of training and races. It&#39;s hard to maintain great racing form for multiple months and continue to train at the same time and expect PRs. Legs and mind were a bit stale. I think Pike&#39;s Peek was about it for the season and I hung on for a week to do Broad Street.</p> <p>This season has been good as I started puting in more consistent efforts and workouts beginning in Janurary. This got me back down to sub 1:10 in the half and I managed to snag a 10K PR this season as well. I&#39;ve found that I need to change up my training stimulus a bit if I expect to gain anymore PRs. I&#39;m quite seasoned in running as I&#39;ve been at this for a number of years. The same-old lame-ass workouts don&#39;t do as much to spark improvement as they used to. I&#39;m going to devote a few weeks to strength and top end speed this summer and run a mile race and a 5K or two. After that I&#39;ll give the fall season a go for a half PR and maybe a 10 mile PR at Army.</p> <p>I have new workouts and new thinking in my head. I&#39;ll have to be patient and consistent as I&#39;m also moving in June and my routine will change. For now I am going to take a rest week with some light running and maybe some pool.</p> <p><a href="http://live.xacte.com/bsr/">results</a></p> <p><img alt="" src="https://i.imgur.com/l9ecr8A.jpg" style="width: 600px; height: 490px;" /></p> <p>&nbsp;</p> <p>&nbsp;</p> Sun, 06 May 2018 06:00:00 Sat, May 05, 2018 http://mdeters.fastrunningblog.com/blog-05-05-2018.html <p>AM: 4 miles with two long strides + light core</p> <p>It cooled down thankfully. Hopefully the rain holds off during tomorrow&#39;s race</p> Sat, 05 May 2018 06:00:00 Fri, May 04, 2018 http://mdeters.fastrunningblog.com/blog-05-04-2018.html <p>AM: 5 with a few 12-13 second hill sprints. Very warm and glad I got my run done early as it&#39;s supposed to be 90+ today.</p> <p>Just a short run tomorrow and the race Sunday then I will take a short break. Going to roll into a block of specific mile training to work on my power and leg speed. During the summer long tempo efforts aren&#39;t as necessary as the longest race I&#39;ll run is 5K until late September (minus the probable&nbsp;Lawyer&#39;s 10K I&#39;ll do) and I can use this time to work on my weaknesses and provide the leg speed necessary for fast efforts and longer tempos of late summer and early fall.</p> Fri, 04 May 2018 06:00:00 Thu, May 03, 2018 http://mdeters.fastrunningblog.com/blog-05-03-2018.html <p>AM: 6 miles</p> <p>PM: 5 miles with 4x20sec strides + standard core routine</p> <p>Hot as hell at 90 today. Tested out my new run commuting back pack. Works pretty well and fits snugly even carrying my lunch to work.</p> Thu, 03 May 2018 06:00:00 Wed, May 02, 2018 http://mdeters.fastrunningblog.com/blog-05-02-2018.html <p>AM: 2.7 WU 2x200m, 4x800m 1.2 CD&nbsp; &nbsp; &nbsp;33,35,2:29,2:27,2:24,2:24</p> <p>PM: 5 miles + standard core routine. very hot - 90 degrees</p> <p>wanted to stretch the legs as they are recovering from Pike&#39;s Peek but also didn&#39;t want to do too much before Broad Street.&nbsp;</p> Wed, 02 May 2018 06:00:00 Tue, May 01, 2018 http://mdeters.fastrunningblog.com/blog-05-01-2018.html <p>AM: 7 miles</p> <p>PM: 5 miles + standard core routine</p> <p>legs feel better today but my calves are still in a bit of pain at the start of the run. I will probably do a very light taper workout tomorrow to keep the legs ticking over and continue to recover for the race Sunday.</p> Tue, 01 May 2018 06:00:00 Mon, Apr 30, 2018 http://mdeters.fastrunningblog.com/blog-04-30-2018.html <p>AM: 5 miles slowly at 8:10 pace + foam rolling</p> <p>PM: 5 miles + standard core routine</p> <p>legs are quite sore this morning. No doubt flying down the pike in light flats is the culprit. This afternoon my legs were better but calves still sore.</p> Mon, 30 Apr 2018 06:00:00 Sun, Apr 29, 2018 http://mdeters.fastrunningblog.com/blog-04-29-2018.html <p>AM: 2.5 WU 10K race: splits: 5:20,5:02,5:05,5:04,4:58,5:07 2.6 CD</p> <p>Slower course this year since the first mile was uphill but happy with the PR result! I did not take splits during the race and just raced on effort and against others. The first mile was apparently in 5:20 before I got rolling down the pike. Felt strong at the end but not enough to catch Flynn--whose back I stared at for the majority of the race. Unfortunately I was out of the money spots as several very fast people showed up. Had a lot of fun and looking forward to a 10 mile PR next week.</p> <p>It was sweet to run fast toward the end and I believe I was able to do so because I simply focused on my form, relaxing my stride and my face and going after the guy ahead of me. Sure with the new course it was 10 seconds slower than the pace I was on at mile 5 back in 2016 when I had to stop and walk but this was a well executed race from me and I feel I still have some tricks up my sleeve on these aging legs. Add to that it makes my PR more &quot;legit&quot; in the sense that it is a fairer course that is not technically &quot;aided&quot; by being straight down hill the whole way.</p> <p>Hoping to run a 10mile PR next week at Broad Street followed by a down week then a quick track season with mile and 5K PRs this July. Happy to see some positive experiences out on the roads for a change.</p> <p>PM: 1 hr. pool run + lots of foam rolling</p> <p><a href="https://www.mcrrc.org/race-results/2018/04/pikes-peek-10k-13/">Results</a></p> Sun, 29 Apr 2018 06:00:00 Sat, Apr 28, 2018 http://mdeters.fastrunningblog.com/blog-04-28-2018.html <p>AM: 6 miles + two long strides.</p> <p>Went to the area where I&#39;m moving to in June and ran on the Fairfax cross count county trail. Nice except for the mud. Race tomorrow</p> Sat, 28 Apr 2018 06:00:00 Fri, Apr 27, 2018 http://mdeters.fastrunningblog.com/blog-04-27-2018.html <p>PM: 6.5 miles + standard core routine</p> <p>Racing this weekend</p> Fri, 27 Apr 2018 06:00:00 Thu, Apr 26, 2018 http://mdeters.fastrunningblog.com/blog-04-26-2018.html <p>AM: 7 miles</p> <p>PM: 5 miles with 3x20sec strides + 3x12sec hill sprints + standard core routine</p> Thu, 26 Apr 2018 06:00:00 Wed, Apr 25, 2018 http://mdeters.fastrunningblog.com/blog-04-25-2018.html <p>AM: slept in</p> <p>PM: 10 miles + standard core routine</p> Wed, 25 Apr 2018 06:00:00 Tue, Apr 24, 2018 http://mdeters.fastrunningblog.com/blog-04-24-2018.html <p>AM: 3 WU 2K,4x800 2.4 CD</p> <p>PM: 5 miles</p> <p>weather was warmer. felt better. Ran faster splits. The recoveries are still too long though. 6:18,2:25,2:22,2:22,2:19. Did not to more volume because I have a great 10K coming up Sunday.&nbsp;</p> Tue, 24 Apr 2018 06:00:00 Mon, Apr 23, 2018 http://mdeters.fastrunningblog.com/blog-04-23-2018.html <p>AM: 8 miles</p> <p>PM: 5 miles with 4x20sec strides + standard core routine</p> <p>Great spring weather but cyclists everywhere</p> Mon, 23 Apr 2018 06:00:00