Pool Running is Fun Running Blog at FastRunningBlog.Com http://mdeters.fastrunningblog.com/ Sat, 19 Jan 2019 10:09:49 FeedCreator 1.7.2 Fri, Jan 18, 2019 http://mdeters.fastrunningblog.com/blog-01-18-2019.html <p>AM: 8 miles</p> <p>PM:</p> <p>&nbsp;</p> Fri, 18 Jan 2019 07:00:00 Thu, Jan 17, 2019 http://mdeters.fastrunningblog.com/blog-01-17-2019.html <p>noon: 5 miles</p> <p>PM: 2.5 WU 3 x 10 min cruise intervals, 2 min recovery. 1.6 CD</p> <p>I couldn&rsquo;t tell exactly how fast I was going because Whitehurst freeway tends to bounce GPS signals. Doesn&rsquo;t really matter how fast it was. Went by effort. Started blowing snow in my face but buckled down and got it in. I realized winter sucks because snow and ice take routes and tracks away from the training runner.</p> <p>My routine has been thrown for a loop this week but I&#39;ve gotten all of the running in with help from Jenn, getting rides past icey roads to start on a clear trail, or to the rec for the treadmill.&nbsp; Looking forward to crossing that finish line in New Jersey on April 28.</p> Thu, 17 Jan 2019 07:00:00 Wed, Jan 16, 2019 http://mdeters.fastrunningblog.com/blog-01-16-2019.html <p>AM: 12 miles</p> <p>PM: 4 miles with a few strides</p> <p>trail was mostly clear but pretty rough with rock solid ice that was slush yesterday and random slippery patches of black ice. Snow, cold, and even wind are not that detrimental to consistent mileage but as soon as ice comes into the picture running can be pretty dangerous.</p> Wed, 16 Jan 2019 07:00:00 Tue, Jan 15, 2019 http://mdeters.fastrunningblog.com/blog-01-15-2019.html <p>AM: 2.25 WU 8 x about 800m 2.7 CD</p> <p>PM: 5 miles on treadmill + standard core routine, foam rolling</p> <p>Under Whitehurst to avoid the ice. ran by feel. 2 minute recovery. I want my run commute back. Should be clear enough by tomorrow</p> Tue, 15 Jan 2019 07:00:00 Mon, Jan 14, 2019 http://mdeters.fastrunningblog.com/blog-01-14-2019.html <p>AM: 4 miles on ice/slush/snow. I slipped once then I shoveled out the cars</p> <p>PM: 9 miles on treadmill + 15 min pool run, core work, and foam rolling</p> <p>Treamills still suck. Was off of work due to snow</p> <p>&nbsp;</p> Mon, 14 Jan 2019 07:00:00 Sun, Jan 13, 2019 http://mdeters.fastrunningblog.com/blog-01-13-2019.html <p>AM: 12 miles. Arlington county plowed the trail on certain sections so we went there to run after going to the rec center an d discovering that they had just decided to close it. Snow is the enemy of consistent training.&nbsp;</p> Sun, 13 Jan 2019 07:00:00 Sat, Jan 12, 2019 http://mdeters.fastrunningblog.com/blog-01-12-2019.html <p>AM: 15 miles easy to moderate</p> <p>PM: 30 min pool run + core/lifting routineroutine, foam rolling&nbsp;</p> <p>Got the long run in before th e snow storm&nbsp;</p> Sat, 12 Jan 2019 07:00:00 Fri, Jan 11, 2019 http://mdeters.fastrunningblog.com/blog-01-11-2019.html <p>AM: 3.3 WU 6.4k tempo + 4x12sec hill sprints 2.3 CD&nbsp;</p> <p>PM: 6 miles + standard core routine</p> <p>Cold and windy. Going to have to get used to slower splits and just getting out there and getting the work in. Not bad considering the wind. 5:35,5:28,5:20,5:09</p> Fri, 11 Jan 2019 07:00:00 Thu, Jan 10, 2019 http://mdeters.fastrunningblog.com/blog-01-10-2019.html <p>AM: off</p> <p>PM: 7 miles in an icy wind&nbsp;</p> <p>legs felt alright this morning but I woke up with a mild headache and a scratchy throat. I&#39;ve probably ramped up too fast this week and needed a recovery day. I don&#39;t want to get sick. Very cold this morning, 26 with a wind chill of 10 degrees...the new normal.</p> Thu, 10 Jan 2019 07:00:00 Wed, Jan 09, 2019 http://mdeters.fastrunningblog.com/blog-01-09-2019.html <p>AM: 12 miles</p> <p>PM: 3 miles + lifting/core routine, foam rolling, 20 min pool run, hot tub</p> <p>Very windy and chilly this evening. Winter is now here.</p> <p>&nbsp;</p> Wed, 09 Jan 2019 07:00:00 Tue, Jan 08, 2019 http://mdeters.fastrunningblog.com/blog-01-08-2019.html <p>AM: 2.6 WU&nbsp;2x1600,2x800,2x400 2.2 CD</p> <p>PM: 5.7 miles + standard core routine</p> <p>5:00,4:55,2:23,2:23,68,67. Good weather, ran fast. Slightly annoyed when the recoveries became longer than the reps but honestly it doesn&rsquo;t really matter since I&rsquo;m trying to run a half and full marathon this spring. Warm this evening. Last warm day for a long while.&nbsp;</p> Tue, 08 Jan 2019 07:00:00 Mon, Jan 07, 2019 http://mdeters.fastrunningblog.com/blog-01-07-2019.html <p>AM: 8 miles with 6x20sec strides</p> <p>PM: 6 miles + standard core routine</p> <p>&nbsp;</p> <p>&nbsp;</p> Mon, 07 Jan 2019 07:00:00 Sun, Jan 06, 2019 http://mdeters.fastrunningblog.com/blog-01-06-2019.html <p>AM: 15 miles easy to moderate</p> <p>PM: off&nbsp;</p> Sun, 06 Jan 2019 07:00:00 Sat, Jan 05, 2019 http://mdeters.fastrunningblog.com/blog-01-05-2019.html <p>AM: 12 miles</p> <p>PM: 20 min pool run + standard core routine, foam rolling</p> Sat, 05 Jan 2019 07:00:00 Fri, Jan 04, 2019 http://mdeters.fastrunningblog.com/blog-01-04-2019.html <p>AM: 3 WU 6.4K tempo + 3 x 200m 2.3 CD</p> <p>PM: 5.75 miles</p> <p>1600m splits: 5:28,5:22,5:20,5:14 then 32,32,32. Felt heavy and sluggish. Got some work to do this winter/spring.</p> Fri, 04 Jan 2019 07:00:00 Thu, Jan 03, 2019 http://mdeters.fastrunningblog.com/blog-01-03-2019.html <p>AM: 8 miles with 4x20sec strides</p> <p>PM: 6 miles</p> <p>Pretty straight forward kind of day&nbsp;</p> <p>&nbsp;</p> Thu, 03 Jan 2019 07:00:00 Wed, Jan 02, 2019 http://mdeters.fastrunningblog.com/blog-01-02-2019.html <p>AM: 7.3 miles</p> <p>PM: 5.7 miles + standard core routine</p> <p>Legs are tired from yesterday&#39;s race and lifting.</p> <p>&nbsp;</p> Wed, 02 Jan 2019 07:00:00 Tue, Jan 01, 2019 http://mdeters.fastrunningblog.com/blog-01-01-2019.html <p>AM: 3 WU 5k race 3CD</p> <p>PM: standard core routine + 1hr. Pool run, hot tub&nbsp;</p> <p>Well I knew going in that I wouldn&rsquo;t be very fast as I&rsquo;m not in shape for racing yet. I&rsquo;ve been feeling flabby as my diet over the break and the holidays hasn&rsquo;t been very good. Got on the scale this morning and was shocked to see 150 (my best racing weight is 143-45). it&#39;s pretty normal to be heavy in the off season but certainly racing during that time can be a key dow. However, all and all a good day as I won the race! Time to start eating a little better and enjoy the grind.</p> <p>Also decided to keep this log going. There&#39;s certain features that are still much better than Strava, such as the shoe manager. But more importantly the act of writing a recap on a race or workout here helps me keep in touch with how I&#39;m feeling and progressing.</p> <p><a href="https://raceday.enmotive.com/#/events/2019-new-year-s-day-5k">Results</a></p> <p>&nbsp;</p> <p>&nbsp;</p> Tue, 01 Jan 2019 07:00:00 Mon, Dec 31, 2018 http://mdeters.fastrunningblog.com/blog-12-31-2018.html <p>AM: 8 miles with 6x20sec strides + standard core routine</p> Mon, 31 Dec 2018 07:00:00 Sun, Dec 30, 2018 http://mdeters.fastrunningblog.com/blog-12-30-2018.html <p>7 miles + 20 min pool run&nbsp;</p> Sun, 30 Dec 2018 07:00:00 Sat, Dec 29, 2018 http://mdeters.fastrunningblog.com/blog-12-29-2018.html <p>AM: 12 with 10x20sec strides</p> Sat, 29 Dec 2018 07:00:00 Fri, Dec 28, 2018 http://mdeters.fastrunningblog.com/blog-12-28-2018.html <p>AM: 14 miles + standard core routine</p> <p>First 8 with Jenn. Last 6 I sped up to a moderate effort</p> Fri, 28 Dec 2018 07:00:00 Thu, Dec 27, 2018 http://mdeters.fastrunningblog.com/blog-12-27-2018.html <p>AM: 8 miles</p> <p>PM: 6 miles with Jenn + standard core routine</p> Thu, 27 Dec 2018 07:00:00 Wed, Dec 26, 2018 http://mdeters.fastrunningblog.com/blog-12-26-2018.html <p>AM: 2.75 WU 1600,800,1600,800,800 2.27 CD</p> <p>PM: 4 miles around Ottawa&nbsp;</p> <p>First timed workout back. Nothing special, just decent work without over doing it. I was able to keep the recoveries honest and respectable. 5:04,2:27,4:59,2:27,2:27</p> <p>&nbsp;</p> Wed, 26 Dec 2018 07:00:00 Tue, Dec 25, 2018 http://mdeters.fastrunningblog.com/blog-12-25-2018.html <p>AM: 11 miles with 5x20sec strides + standard core routine</p> <p>Considering shutting down this blog and simply going all in on Strava to record everything starting Jan 1. It seems almost redundant to keep this one up and copy and paste run descriptions back and forth from Strava.</p> <p>I love this site and the simple way it&#39;s set up but it&#39;s a lot of time keeping two logs going.&nbsp;</p> Tue, 25 Dec 2018 07:00:00 Mon, Dec 24, 2018 http://mdeters.fastrunningblog.com/blog-12-24-2018.html <p>AM: 11 miles&nbsp;</p> Mon, 24 Dec 2018 07:00:00 Sun, Dec 23, 2018 http://mdeters.fastrunningblog.com/blog-12-23-2018.html <p>AM: 14 miles, last four: 5:52,5:35,5:46,5:36</p> <p>PM: lifting routine + foam rolling + 20 min pool run and hot tub&nbsp;</p> Sun, 23 Dec 2018 07:00:00 Sat, Dec 22, 2018 http://mdeters.fastrunningblog.com/blog-12-22-2018.html <p>AM: 12 miles</p> <p>PM: off</p> <p>Pretty windy this morning</p> Sat, 22 Dec 2018 07:00:00 Fri, Dec 21, 2018 http://mdeters.fastrunningblog.com/blog-12-21-2018.html <p>AM: 3 WU 6x1100m hill circuit. 3.3 CD + standard core routine + foam rolling</p> <p>PM: 5.75 miles</p> <p>The hills are slightly different now that the downhill strides are closer to 30 seconds rather than 20 like they used to be.&nbsp;very warm so went shirtless. Getting back into it. Time to get strong</p> Fri, 21 Dec 2018 07:00:00 Thu, Dec 20, 2018 http://mdeters.fastrunningblog.com/blog-12-20-2018.html <p>AM: 7.3 miles with 7x20sec strides</p> <p>PM: 5.7 on the cold rain&nbsp;</p> Thu, 20 Dec 2018 07:00:00 Wed, Dec 19, 2018 http://mdeters.fastrunningblog.com/blog-12-19-2018.html <p>AM: 12 miles to work</p> <p>PM: 3 miles + lifting routine, foam rolling, 20 min pool run, hot tub</p> <p>&nbsp;</p> Wed, 19 Dec 2018 07:00:00 Tue, Dec 18, 2018 http://mdeters.fastrunningblog.com/blog-12-18-2018.html <p>AM: 4 WU 12x41-44sec hills (1:15 recovery) 1.6 CD</p> <p>PM: 5 miles + standard core routine</p> <p>First workout back, short hills. Lungs burning. Heavy legs, and feeling like I&rsquo;m stuck to the ground. Pretty normal</p> Tue, 18 Dec 2018 07:00:00