Pool Running is Fun Running Blog at FastRunningBlog.Com http://mdeters.fastrunningblog.com/ Thu, 14 Dec 2017 17:41:41 FeedCreator 1.7.2 Thu, Dec 14, 2017 http://mdeters.fastrunningblog.com/blog-12-14-2017.html <p>AM:&nbsp; 8 miles + foam rolling, 2x5 burpees</p> <p>PM:</p> <p>&nbsp;</p> Thu, 14 Dec 2017 07:00:00 Wed, Dec 13, 2017 http://mdeters.fastrunningblog.com/blog-12-13-2017.html <p>AM: 8 miles, very cold</p> <p>PM: 5 miles w/4x20sec strides + standard core routine</p> <p>cold</p> <p>&nbsp;</p> Wed, 13 Dec 2017 07:00:00 Tue, Dec 12, 2017 http://mdeters.fastrunningblog.com/blog-12-12-2017.html <p>AM: 2.8 WU 7xBluemont Hill circuits 2.8 CD</p> <p>PM: 5 miles slow + standard core routine</p> <p>7 x circuit. Regular hills are closed at MC memorial. I decided to carve out a circuit on the shorter Bluemont Junction hill. I started a little off but I think I&#39;ve refined the circuit to allow a 1:00-1:05 climb and a 20sec downhill fast stride. Only did 7 today but will hope to get to 10 at some point in the next month</p> <p>Iwo hill circuit:</p> <p>1:38-1:28 40 ft. climb, 1:25-1:27 jog, 22-23 sec downhill stride -10ft,&nbsp;&nbsp;55-57 sec jog</p> <p>Bluemont Hill circuit</p> <p>1:00-1:05 30 ft. climb, 1:20-1:25 jog, 20 sec stride - 17 ft, 25-30 sec jog<br /> &nbsp;</p> Tue, 12 Dec 2017 07:00:00 Mon, Dec 11, 2017 http://mdeters.fastrunningblog.com/blog-12-11-2017.html <p>AM: 8 miles</p> <p>PM: 5 miles with 5x20sec strides + standard core routine</p> <p>&nbsp;</p> Mon, 11 Dec 2017 07:00:00 Sun, Dec 10, 2017 http://mdeters.fastrunningblog.com/blog-12-10-2017.html <p>AM: 12 miles easy in Lexington KY. Very cold. 18 degrees</p> Sun, 10 Dec 2017 07:00:00 Sat, Dec 09, 2017 http://mdeters.fastrunningblog.com/blog-12-09-2017.html <p>Last August a couple of guys were trying to put together a team to run Club Nats this year. At first we had a lot of interest and then it fizzled as one guy after the other couldn&rsquo;t make it. Unfortunately we bought our plane tickets so we ended up going without a full team and half of us beat up and recovering from fall marathons. As always, it was fun at any rate. Unfortunately, this will probably be the last time we run clubs. Just not worth the internal club strife.</p> <p>The race started in the 20s with windchills in the teens. It was also snowing. A legit CC course, rolling hills, elbows, and surges filled my legs with led. I ran like shit. The course was tough but I think I ran like ass mostly because it was freezing, I wasn&rsquo;t used to CC terrain at all, and I ingested about two months worth of alcohol Tuesday at a concert and Thursday at the club party. I was rather bloated and unprepared to race. I thought I could get away with it but damn, I&rsquo;m not 22 anymore. You can&rsquo;t run fast on shoddy sleep and garbage. You just can&rsquo;t.</p> <p>I did my best but ran like 34:18. I&rsquo;ve run 33:03 in 2014 and 33:06 in 2016. We had an amazing time afterwards at the party and this event served as a stark reminder that you&rsquo;ve got to take care of yourself and respect your body as it gets older, or suffer the consequences. Considering how many beers I can put down in one night, I really need to stay away from the stuff.</p> <p>Time to focus on getting strong, putting in the miles, and focusing on next spring. It&rsquo;s going to be a long and very cold winter.</p> <p><a href="http://www.usatf.org/usatf/files/38/38444370-ef96-4ca8-9c58-36a86927c979.htm">Results</a></p> <p><img alt="" src="https://i.imgur.com/vlCIZHo.jpg " style="width: 300px; height: 400px;" /></p> Sat, 09 Dec 2017 07:00:00 Fri, Dec 08, 2017 http://mdeters.fastrunningblog.com/blog-12-08-2017.html <p>PM: 4 miles easy on tomorrow&#39;s course. It&#39;s VERY cold</p> Fri, 08 Dec 2017 07:00:00 Thu, Dec 07, 2017 http://mdeters.fastrunningblog.com/blog-12-07-2017.html <p>AM: 6.5 miles</p> <p>PM: 4 miles with 4x20sec strides</p> <p>getting cold. Winter is coming</p> Thu, 07 Dec 2017 07:00:00 Wed, Dec 06, 2017 http://mdeters.fastrunningblog.com/blog-12-06-2017.html <p>Noon: 10 miles + standard core routine</p> Wed, 06 Dec 2017 07:00:00 Tue, Dec 05, 2017 http://mdeters.fastrunningblog.com/blog-12-05-2017.html <p>AM: 3 WU 1600,1200,3x800 2.5 CD</p> <p>PM: off. Went to The National concert</p> <p>5:04,3:40,2:24,2:24,2:23. Short and quick cut-down before clubs this weekend. I&#39;m not in tip-top shape for a race but I&#39;m not in terrible shape either. It will be much better than last year regardless</p> Tue, 05 Dec 2017 07:00:00 Mon, Dec 04, 2017 http://mdeters.fastrunningblog.com/blog-12-04-2017.html <p>AM: 8 miles</p> <p>PM:&nbsp; 5 miles + standard core routine</p> <p>love the calm and crisp mornings this time of year</p> Mon, 04 Dec 2017 07:00:00 Sun, Dec 03, 2017 http://mdeters.fastrunningblog.com/blog-12-03-2017.html <p>This course is long so that sucks. Damn Bolas and Ethiopian just sat on the leader and after a 5:05 mile I took the pace and with the overall downhill second mile ran 4:51. I figured if I wanted to run an even half way decent time I had to make it an honest race. I knew those guys were after the money ($300,200,100) and&nbsp;I knew those guys were just dicking around with me. Reed got me too. Finished a spot out the money. Improving though. I like my GAP pace. Per Strava splits: 5:05,4:51,5:03,XX. I think the course was a bit long during the last 0.1.</p> <p>PM: 1 hr. Pool run</p> <p><a href="https://s3.amazonaws.com/media.racebx.com/transfer/gen/5/a/2/5a240e2e-5338-4d6c-8a38-4a145206f5f9/santa-OVERALL.htm">Results</a></p> <p><img alt="" src="https://i.imgur.com/iD6T8DL.jpg" style="width: 300px; height: 253px;" /></p> <p>Attempting to keep the pace honest right at the start of the second mile. Wish I were in the kind of shape that I could race for the win for once.</p> Sun, 03 Dec 2017 07:00:00 Sat, Dec 02, 2017 http://mdeters.fastrunningblog.com/blog-12-02-2017.html <p>AM: 6 miles + 3 strides</p> Sat, 02 Dec 2017 07:00:00 Fri, Dec 01, 2017 http://mdeters.fastrunningblog.com/blog-12-01-2017.html <p>AM: 7 miles with 5x1min on, 1min float.</p> <p>PM: 4.5 miles</p> <p>threw in a little pick-up to keep it light before Sunday&#39;s race</p> Fri, 01 Dec 2017 07:00:00 Thu, Nov 30, 2017 http://mdeters.fastrunningblog.com/blog-11-30-2017.html <p>AM: 6 miles</p> <p>PM:&nbsp;6 miles with 5x20sec strides</p> Thu, 30 Nov 2017 07:00:00 Wed, Nov 29, 2017 http://mdeters.fastrunningblog.com/blog-11-29-2017.html <p>AM: 8 miles + stretch</p> <p>PM: 5 miles + 5x10sec hill sprints + standard core routine + foam rolling</p> <p>&nbsp;</p> <p>&nbsp;</p> Wed, 29 Nov 2017 07:00:00 Tue, Nov 28, 2017 http://mdeters.fastrunningblog.com/blog-11-28-2017.html <p>AM: 3 WU drills, 4x1600m 2 CD</p> <p>PM: 5 miles slow + standard core routine</p> <p>A good workout but the splits weren&#39;t really that great (didn&#39;t even break 5). That&#39;s mostly because I&#39;m heavy after a combo post marathon eat fest and the holiday drinking season. Getting back on the healthy train this week. 5:07,5:03,5:03,5:00</p> Tue, 28 Nov 2017 07:00:00 Mon, Nov 27, 2017 http://mdeters.fastrunningblog.com/blog-11-27-2017.html <p>AM: 8 miles + stretch</p> <p>PM: 5 miles with 5x20sec strides + standard core routine</p> <p>&nbsp;</p> Mon, 27 Nov 2017 07:00:00 Sun, Nov 26, 2017 http://mdeters.fastrunningblog.com/blog-11-26-2017.html <p>AM: 15 miles easy to fast moderate</p> <p>PM:&nbsp; 1 hr. pool run + foam rolling</p> <p>&nbsp;</p> Sun, 26 Nov 2017 07:00:00 Sat, Nov 25, 2017 http://mdeters.fastrunningblog.com/blog-11-25-2017.html <p>AM: 9 miles + standard core routine</p> <p>PM: 4 miles</p> <p>Went out to find a hill suitable for hill circuits. Did some fast minute reps on the hill I think will work well this year since our main hill is not accessible</p> Sat, 25 Nov 2017 07:00:00 Fri, Nov 24, 2017 http://mdeters.fastrunningblog.com/blog-11-24-2017.html <p>AM: 10 miles + standard core routine, foam rolling</p> <p>PM: rest. Tired from yesterday&#39;s race</p> Fri, 24 Nov 2017 07:00:00 Thu, Nov 23, 2017 http://mdeters.fastrunningblog.com/blog-11-23-2017.html <p>Very fast and competitive race with Olympic trials qualifiers, pro runners, and Ethiopians in the field. Wasn&#39;t sure what type of shape I was in so went out &quot;easy.&quot; I did not take splits and went by feel. It was only after using Strava where I noticed I slowed down in mile 3 and 4 which probably cost me.</p> <p>splits: 5:13,5:11,5:16,5:17,5:01. Obviosuly I had a lot if I ran a 5:01last mile. Just a little heavy and out of shape but it was fun for sure.</p> <p>Was running by myself from a mile in. It was fun but man I&#39;m not in the best of shape. I&#39;ve split a faster 5 miles during a 10 mile race! My workouts have been super light coming off of the marathon so it makes sense I guess. One of the things I hate about running where I am at is that the elites are way ahead but nearly all of the field is behind. So in a race like this I end up running alone. I hope to hit the local elites by next spring, after I get in come consistent training.</p> <p>GOBBLE GOBBLE MFers!!!!</p> <p><a href="https://www.alexandriaturkeytrot.com/results/2017">Results</a></p> <p><img alt="" src="https://i.imgur.com/WdtcRF1.jpg" style="width: 300px; height: 450px;" /></p> Thu, 23 Nov 2017 07:00:00 Wed, Nov 22, 2017 http://mdeters.fastrunningblog.com/blog-11-22-2017.html <p>PM: 5.5 miles. TURKEY TROT tomorrow!</p> Wed, 22 Nov 2017 07:00:00 Tue, Nov 21, 2017 http://mdeters.fastrunningblog.com/blog-11-21-2017.html <p>AM: 7 miles</p> <p>PM: 5 miles with 5x20sec strides + standard core routine, foam rolling</p> <p>&nbsp;</p> Tue, 21 Nov 2017 07:00:00 Mon, Nov 20, 2017 http://mdeters.fastrunningblog.com/blog-11-20-2017.html <p>AM: 5 miles</p> <p>PM: 2 WU Mona fartlek 1.5 CD</p> <p>felt like crap last night, like I was getting sick. Slept 9.5 hours and I felt better this morning. It was a good call to take a down day yesterday.</p> <p>Mona fartlek: 2x1:30,4x1:00,4x30sec,4x15sec all with equal &quot;float&quot; rests. Not really able to keep the floats fast enough yet but that&#39;s why I did this. Doesn&#39;t help I was going uphill most of the way. I think the next time I try to keep the actual paces I&#39;ll do it on the flats.</p> Mon, 20 Nov 2017 07:00:00 Sun, Nov 19, 2017 http://mdeters.fastrunningblog.com/blog-11-19-2017.html <p>AM: 3 miles spectating Philly marathon</p> <p>Froze my ass of running around out there. Windy as all hell</p> Sun, 19 Nov 2017 07:00:00 Sat, Nov 18, 2017 http://mdeters.fastrunningblog.com/blog-11-18-2017.html <p>AM:&nbsp; 14 mile long run easy to moderate</p> <p>PM: off</p> Sat, 18 Nov 2017 07:00:00 Fri, Nov 17, 2017 http://mdeters.fastrunningblog.com/blog-11-17-2017.html <p>AM: 3 WU 2x3200m 2 CD</p> <p>PM: 5 miles + standard core routine</p> <p>Felt kind&nbsp;of shitty. There was a stiff and cold back-stretch wind and I ran alone. Was going to go for another 1600 or 200s but decided against it. I guess not every workout can feel great.&nbsp;<br /> 10:38, 10:33</p> Fri, 17 Nov 2017 07:00:00 Thu, Nov 16, 2017 http://mdeters.fastrunningblog.com/blog-11-16-2017.html <p>AM: 8 miles</p> <p>PM: 5 miles with 5x20sec strides</p> <p>my triumphs feel completely shot already. Maybe because I&#39;ve done all of my hard marathon long runs in them or because they&#39;ve been completely soaked 5+ times. At any rate I think I&#39;m tossing them.</p> Thu, 16 Nov 2017 07:00:00 Wed, Nov 15, 2017 http://mdeters.fastrunningblog.com/blog-11-15-2017.html <p>AM: 6 miles</p> <p>PM: 6 miles with 5x10sec hill sprints + standard core routine + foam rolling</p> <p>&nbsp;</p> Wed, 15 Nov 2017 07:00:00 Tue, Nov 14, 2017 http://mdeters.fastrunningblog.com/blog-11-14-2017.html <p>AM: 3 WU 7x800m 2.5 CD</p> <p>PM: Off. I forgot my running clothes and I didn&#39;t feel too good.</p> <p>Wanted to get to 8 and pace accordingly but George called it at 7. Better to be a little undertrained than to over do it. Tried to get the group to at least jog fast enough to keep the rests 90-100 percent of the interval but they didn&#39;t care. 2:30,2:29,2:26,2:26,2:26,2:26,2:24</p> Tue, 14 Nov 2017 07:00:00