Pool Running is Fun Running Blog at FastRunningBlog.Com http://mdeters.fastrunningblog.com/ Sun, 15 Jul 2018 21:14:50 FeedCreator 1.7.2 Sun, Jul 15, 2018 http://mdeters.fastrunningblog.com/blog-07-15-2018.html <p>AM: 14 progression. Last four in 5:55,5:40,5:40,5:26. Mile cool down.</p> <p>PM: 1 hr pool run</p> Sun, 15 Jul 2018 06:00:00 Sat, Jul 14, 2018 http://mdeters.fastrunningblog.com/blog-07-14-2018.html <p>AM: 10 miles + standard core routine</p> <p>A little sore&nbsp;</p> Sat, 14 Jul 2018 06:00:00 Fri, Jul 13, 2018 http://mdeters.fastrunningblog.com/blog-07-13-2018.html <p>AM: 3 mile shakeout</p> <p>PM: 2.5 wu mile race. 3 CD</p> <p>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&#39;t hit that last lap at 65 like I wanted to. Getting old. I did the best I could but just couldn&#39;t get there.</p> <p>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&#39;t done the lactate tolerance work and mile racing to get me to that sub 4:30. It&#39;s not something I really train for. I did the best I could and it was a good time.</p> <p><a href="https://www.mcrrc.org/race-results/2018/07/mcrrc-midsummer-nights-mile-7/">Results</a></p> Fri, 13 Jul 2018 06:00:00 Thu, Jul 12, 2018 http://mdeters.fastrunningblog.com/blog-07-12-2018.html <p>AM: 3 miles</p> <p>PM: 3 miles with some strides&nbsp;</p> <p>&nbsp;</p> Thu, 12 Jul 2018 06:00:00 Wed, Jul 11, 2018 http://mdeters.fastrunningblog.com/blog-07-11-2018.html <p>AM: 4 miles</p> <p>PM: 4 miles + standard core routine</p> <p>Low mileage due to race Friday</p> Wed, 11 Jul 2018 06:00:00 Tue, Jul 10, 2018 http://mdeters.fastrunningblog.com/blog-07-10-2018.html <p>AM: 3.2 WU 1600,800,400,400,200,200 2.9 CD</p> <p>PM: 5 miles +standard core routine</p> <p>racing the mile on Friday so I got a little workout in. Noting too crazy. 5:07,2:25,66,65,31,31</p> Tue, 10 Jul 2018 06:00:00 Mon, Jul 09, 2018 http://mdeters.fastrunningblog.com/blog-07-09-2018.html <p>AM: 7 miles</p> <p>PM: 5 miles with 4x12sec hill sprints</p> <p>nice n cool out again with low humidity. Getting used to this but summer will be back soon enough.</p> Mon, 09 Jul 2018 06:00:00 Sun, Jul 08, 2018 http://mdeters.fastrunningblog.com/blog-07-08-2018.html <p>AM: 12 miles</p> <p>PM: 1 hr pool run</p> <p>beautiful weather once again. Legs are tired from yesterday.</p> Sun, 08 Jul 2018 06:00:00 Sat, Jul 07, 2018 http://mdeters.fastrunningblog.com/blog-07-07-2018.html <p>AM: 3 WU 3x(400,300,200),200 2.8CD</p> <p>Wonderful weather with low humidity and in the low 60s. Getting that final mile workout in before the mile race next Friday evening. It&#39;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.&nbsp;<br /> Lets see if I can remember all of my splits: (65,49,31)(64,48,32)(65,49,32)31</p> Sat, 07 Jul 2018 06:00:00 Fri, Jul 06, 2018 http://mdeters.fastrunningblog.com/blog-07-06-2018.html <p>AM: 10 miles around Burke lake</p> <p>Very humid again. Even shoes were soaked&nbsp;</p> Fri, 06 Jul 2018 06:00:00 Thu, Jul 05, 2018 http://mdeters.fastrunningblog.com/blog-07-05-2018.html <p>AM: 8 miles on trails + standard core routine</p> <p>PM: 4 miles</p> <p>Humid as shi t again.&nbsp;</p> Thu, 05 Jul 2018 06:00:00 Wed, Jul 04, 2018 http://mdeters.fastrunningblog.com/blog-07-04-2018.html <p>AM: 1.8 WU 5K race 2.1 CD</p> <p>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&#39;t wait for a flat, accurate course on a 55 degree day. I feel like I could break 15:20.</p> <p>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.</p> <p>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&#39;m guessing 15:20s for sure. Strava auto splits from my GPS: 4:58,4:54,4:58, (4:57 pace last .2)</p> <p><a href="https://hub.enmotive.com/events/2018-firecracker-5k-for-the-troops-presented-by-leidos/results">results</a></p> <p><img alt="" src="https://i.imgur.com/Byx9k1I.png" style="width: 250px; height: 382px;" /></p> Wed, 04 Jul 2018 06:00:00 Tue, Jul 03, 2018 http://mdeters.fastrunningblog.com/blog-07-03-2018.html <p>AM: 5 miles with 3x200m. Hot and humid</p> Tue, 03 Jul 2018 06:00:00 Mon, Jul 02, 2018 http://mdeters.fastrunningblog.com/blog-07-02-2018.html <p>AM: 7 miles</p> <p>PM: off. racing Wednesday</p> Mon, 02 Jul 2018 06:00:00 Sun, Jul 01, 2018 http://mdeters.fastrunningblog.com/blog-07-01-2018.html <p>AM: 10 with 8 x 200m</p> <p>PM: 1 hr. pool run</p> <p>got a little work in without doing too much before a race on Wednesday. man it&#39;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.&nbsp;<br /> 33,34,32,32,32,31,30,30</p> Sun, 01 Jul 2018 06:00:00 Sat, Jun 30, 2018 http://mdeters.fastrunningblog.com/blog-06-30-2018.html <p>AM: 10 miles with Greg and Tom</p> Sat, 30 Jun 2018 06:00:00 Fri, Jun 29, 2018 http://mdeters.fastrunningblog.com/blog-06-29-2018.html <p>AM: 2.5 WU 2x600,2x400,2x200</p> <p>Legs were heavy warming up and I didn&#39;t quite feel right. Just didn&#39;t have that pop this morning and it was evident from the first rep. I meant to do 3x600,3x400,3-4x200m but had to abandon my plans once I got out there. Legs started going slower than 70 sec pace and I just called it and did 200s. Splits were slow.</p> <p>I think the accumulated fatigue and the heat are catching up to me and that I need a day off or a few light days. It&#39;s been since May 10th that I had a day off</p> <p>For God&#39;s sake:</p> <p><img alt="" src="https://i.imgur.com/shUVsqw.png" style="width: 400px; height: 243px;" /></p> <p>with dew points in the 70s</p> <p>PM: off. too tired</p> Fri, 29 Jun 2018 06:00:00 Thu, Jun 28, 2018 http://mdeters.fastrunningblog.com/blog-06-28-2018.html <p>AM: 7 miles. very humid</p> <p>PM: 5 miles with 5x20sec strides</p> <p>Getting hot and humid</p> Thu, 28 Jun 2018 06:00:00 Wed, Jun 27, 2018 http://mdeters.fastrunningblog.com/blog-06-27-2018.html <p>AM: 7 miles</p> <p>PM: 5.7 miles + standard core routine</p> <p>&nbsp;</p> Wed, 27 Jun 2018 06:00:00 Tue, Jun 26, 2018 http://mdeters.fastrunningblog.com/blog-06-26-2018.html <p>AM: 3 WU 2000,4x1200 2 CD</p> <p>PM: 4 miles easy</p> <p>really good weather for a change with lower humidity and 62 degrees. I wish July 4 was like this but alas I live in a humid sub-tropical cesspool during the summer months. But today it was actually quite nice so we had a good workout.</p> <p>6:21,3:43,3:41,3:39,3:37. Recoveries weren&#39;t too bad as they were actually less time than the interval.</p> Tue, 26 Jun 2018 06:00:00 Mon, Jun 25, 2018 http://mdeters.fastrunningblog.com/blog-06-25-2018.html <p>AM: 7 miles + stretching</p> <p>PM: 5 miles + 5x12sec hill sprints + standard core routine</p> <p>lower humidity today. Feels great. I wish the weekends had the amazing weather and not Monday but I&#39;ll take it when I can get it</p> Mon, 25 Jun 2018 06:00:00 Sun, Jun 24, 2018 http://mdeters.fastrunningblog.com/blog-06-24-2018.html <p>AM: 14 mile long run with the last two 5:28,5:26</p> <p>PM: 1 hr. Pool run and foam rolling</p> <p>Very humid today, like a rain forest. The last two were uphill but my effort was 5:10 and I ran high 5:20s. Gross&nbsp;</p> Sun, 24 Jun 2018 06:00:00 Sat, Jun 23, 2018 http://mdeters.fastrunningblog.com/blog-06-23-2018.html <p>Noon: 10 miles easy with Tom and Greg</p> <p>&nbsp;</p> <p>&nbsp;</p> Sat, 23 Jun 2018 06:00:00 Fri, Jun 22, 2018 http://mdeters.fastrunningblog.com/blog-06-22-2018.html <p>AM: Mile workout 2 : 1000,600,400,3x200</p> <p>2.5 WU, strides&nbsp;<br /> 1000m cutdown (71,66,33) 5 min break&nbsp;<br /> 600m (66,33) 2.5 min break&nbsp;<br /> 400m (65) 1.5 break&nbsp;<br /> 3x200m (31,31,32) with 1 min breaks&nbsp;<br /> 2.1 CD</p> <p>light rain, breezy. I was able to jog the 5 min break after 30 seconds and was able to jog after the 600 but after the 400 It was just a walking break and the 200 breaks were also walking. I wanted to hit 4 200s but my legs were done when I went backwards on the third one.</p> <p>You end up breathing quite hard after the reps. It&#39;s not like doing 5K paced intervals where you can just keep on running and do a lot of volume. Running mile pace is pretty tough in any great volume. The lactic acid builds up rather quickly if you&#39;re not trained for it.</p> <p>PM: 5 miles&nbsp;</p> <p>&nbsp;</p> Fri, 22 Jun 2018 06:00:00 Thu, Jun 21, 2018 http://mdeters.fastrunningblog.com/blog-06-21-2018.html <p>AM: 7 miles</p> <p>PM: 5.7 miles plus alt core routine</p> Thu, 21 Jun 2018 06:00:00 Wed, Jun 20, 2018 http://mdeters.fastrunningblog.com/blog-06-20-2018.html <p>AM: 7 miles</p> <p>PM: 5.7 miles + standard core routine</p> <p>much cooler this morning. Felt much better. This afternoon it was 77 but the dew point was 74. It was disgustingly gross. Sweat doesn&#39;t evaporate in those conditions.</p> Wed, 20 Jun 2018 06:00:00 Tue, Jun 19, 2018 http://mdeters.fastrunningblog.com/blog-06-19-2018.html <p>AM: 2.5 WU 7x800m 2 CD&nbsp; &nbsp;&nbsp;2:33,2:30,2:27,2:25,2:26,2:24,2:24</p> <p>PM: 4 miles + standard core routine. Disgusting. only 79 but with a 74 dew point.</p> <p>very hot/humid. Felt decent since the pace seemed slow after Sunday&#39;s foray into 400s at mile pace. The recoveries were pretty long-longer than the reps which makes no sense but since it was so hot it&#39;s not that big of a deal as our heart rates were higher than usual anyway.&nbsp;<br /> &nbsp;</p> Tue, 19 Jun 2018 06:00:00 Mon, Jun 18, 2018 http://mdeters.fastrunningblog.com/blog-06-18-2018.html <p>AM: 7 miles</p> <p>PM: 5 miles + stretch routine</p> <p>Very hot and humid on the way home, about 91 with dew points in the low 70s. Really gross</p> <p>&nbsp;</p> Mon, 18 Jun 2018 06:00:00 Sun, Jun 17, 2018 http://mdeters.fastrunningblog.com/blog-06-17-2018.html <p>AM: 3 WU 2x200m,4x400m,2x200m 3 CD + standard core routine, foam rolling</p> <p>PM: 1 hr. pool running</p> <p>Intro to mile training or &quot;we&#39;re not in high school anymore.&quot; I decided to get away from the monotony of the same old training for a month this summer and work on mile pace where I will attempt a sub 4:30 in a race in July. The legs need a new stimulus. 32,34,66,66,65,66,32,31</p> <p>I ran to the track and did some warm up twos and hopped in. I got that feeling in the legs like I used too but after only 3 400s my legs were feeling it. They are certainly not used to this type of training which is why I&#39;m doing it. Going to try a bit tougher workout next week and vary the recoveries.</p> Sun, 17 Jun 2018 06:00:00 Sat, Jun 16, 2018 http://mdeters.fastrunningblog.com/blog-06-16-2018.html <p>AM: 12 miles</p> <p>PM: cleaning, scrubbing, moving shit in my old place</p> <p>&nbsp;</p> Sat, 16 Jun 2018 06:00:00 Fri, Jun 15, 2018 http://mdeters.fastrunningblog.com/blog-06-15-2018.html <p>AM: 2.5 WU 6x1100m hill circuit 3.2 CD + core, stretching, foam rolling</p> <p>PM: 3 mile shake-out + core, sticking of the legs</p> <p>Good longer hill session today. Circuit includes a 500m climb at 5K effort, a jog for a bit over a minute, then about 200m downhill fast stride, 50 sec jog. Mean to work on form, power, and turnover. Pretty food workout.</p> Fri, 15 Jun 2018 06:00:00