Pool Running is Fun Running Blog at FastRunningBlog.Com http://mdeters.fastrunningblog.com/ Thu, 29 Jun 2017 09:53:35 FeedCreator 1.7.2 Wed, Jun 28, 2017 http://mdeters.fastrunningblog.com/blog-06-28-2017.html <p>AM: 8 miles + stretch, foam rolling</p> <p>PM:</p> <p>Great weather, low humidity. Trails were packed with fair weather cyclists, joggers, and runners. Doging everywhere. Where are these people in August or January?</p> Wed, 28 Jun 2017 06:00:00 Tue, Jun 27, 2017 http://mdeters.fastrunningblog.com/blog-06-27-2017.html <p>AM: 2.7 WU 3200,4x800 2.6 CD + stretch, foam rolling</p> <p>PM: 4 nice n easy + standard core routine</p> <p>10:07, 2:24,2:24,2:23,2:22. Great workout today. Weather was nice and less humid and the splits were fast. Coming into some half way decent shape in time for the July 4th race.</p> Tue, 27 Jun 2017 06:00:00 Mon, Jun 26, 2017 http://mdeters.fastrunningblog.com/blog-06-26-2017.html <p>AM: 7 miles + stretch</p> <p>PM: 5 miles + 4x100m strides, standard core routine, foam rolling</p> <p>nice weather</p> Mon, 26 Jun 2017 06:00:00 Sun, Jun 25, 2017 http://mdeters.fastrunningblog.com/blog-06-25-2017.html <p>AM: 12 miles easy to moderate.</p> <p>PM: standard core routine + 1 hr. pool run</p> <p>Legs felt tired after last night but warmed right up after a few miles.</p> Sun, 25 Jun 2017 06:00:00 Sat, Jun 24, 2017 http://mdeters.fastrunningblog.com/blog-06-24-2017.html <p>Suds N Soles 5K- the insanely hilly, shitty course 5K that I won last year. I got a free entry so I decided to do it again. I&#39;m not as fast as last year for some reason but I had a good race as I felt good.&nbsp;</p> <p>Ethiopian took it out and I ran with Sloane for a bit. Sloane broke away and caught the Ethiopian just ahead. 5:04 auto-split for the first mile. Conrad and I ran together before he pulled away after a rolling hill second mile in 5:03. Third mile is straight uphill--ran 5:29. Ethiopian was dying, caught him about 100m to the finish. When he realized it he sprinted all out to just beat me. Guy was obviously sandbagging since he couldn&#39;t beat Sloane. That seems to be the M.O. of local Ethiopians--if they aren&#39;t going to win they just give up.</p> <p>I&#39;m fine with the race since I felt good but I&#39;m just not there because I&#39;m a little heavier weight wise than my optimal racing weight.</p> Sat, 24 Jun 2017 06:00:00 Fri, Jun 23, 2017 http://mdeters.fastrunningblog.com/blog-06-23-2017.html <p>AM: 5 miles + stretch</p> <p>racing tomorrow</p> Fri, 23 Jun 2017 06:00:00 Thu, Jun 22, 2017 http://mdeters.fastrunningblog.com/blog-06-22-2017.html <p>AM: 5 miles + stretching</p> <p>PM: 5 miles + light core</p> Thu, 22 Jun 2017 06:00:00 Wed, Jun 21, 2017 http://mdeters.fastrunningblog.com/blog-06-21-2017.html <p>AM: 7 miles + stretch routine</p> <p>PM: 5 miles + standard core routine, foam rolling</p> <p>&nbsp;</p> Wed, 21 Jun 2017 06:00:00 Tue, Jun 20, 2017 http://mdeters.fastrunningblog.com/blog-06-20-2017.html <p>AM: 3 WU 3x1600 2.7 CD &nbsp; &nbsp;</p> <p>PM: 5 miles + alternate core routine, stretch</p> <p>5:03,5:00,4:59. Wanted to do four reps but legs got real heavy and I felt like shit. Probably didn&#39;t recover enough from Sunday&#39;s suffer fest and I probably didn&#39;t eat enough yesterday</p> Tue, 20 Jun 2017 06:00:00 Mon, Jun 19, 2017 http://mdeters.fastrunningblog.com/blog-06-19-2017.html <p>AM: 8 miles + stretch routine</p> <p>PM: 5 miles + standard core routine</p> <p>very humid again. I guess since this is the mid-Atlantic in June, you can just assume it&#39;s going to be a humid, hot, sweaty mess for the next three months.</p> Mon, 19 Jun 2017 06:00:00 Sun, Jun 18, 2017 http://mdeters.fastrunningblog.com/blog-06-18-2017.html <p>AM: 2 mile WU 5K &quot;race&quot; in 16:28.&nbsp;3 mile &quot;Cool down.&quot;</p> <p>PM: standard core routine + 1 hr. pool run</p> <p>I&#39;m not sure you can even call the conditions today even remotely comfortable. At race time it was 80 degrees with a 74! dew point. That&#39;s amazon rain forest. The course was hilly and long. It was for a good cause though. Won a free pair of shoes. I knew going in it would be bad but I pulled out the win uncontested. Not going to count this as a race though as my time was pretty sad and I don&#39;t like thinking about it!&nbsp;</p> <p>&nbsp;</p> Sun, 18 Jun 2017 06:00:00 Sat, Jun 17, 2017 http://mdeters.fastrunningblog.com/blog-06-17-2017.html <p>AM: 5 miles plus a few strides VERY humid, dew points 72 plus</p> Sat, 17 Jun 2017 06:00:00 Fri, Jun 16, 2017 http://mdeters.fastrunningblog.com/blog-06-16-2017.html <p>AM: 5 miles + stretch</p> <p>PM: 5 miles + standard core routine</p> <p>Humid</p> Fri, 16 Jun 2017 06:00:00 Thu, Jun 15, 2017 http://mdeters.fastrunningblog.com/blog-06-15-2017.html <p>AM: 2 WU 5,4,3,2,1,1 Fartlek with 1/2 time recovery. 1.5 CD + stretch&nbsp;</p> <p>PM: 5 miles + standard core routine</p> <p>Wanted to get a little something in between Tuesday and Sunday. Amazing how much more tired you get with only half the interval time recovery. Racing a hilly and long 5K Sunday but it&#39;s for a good cause and it will be great training for my July 4th 5K</p> Thu, 15 Jun 2017 06:00:00 Wed, Jun 14, 2017 http://mdeters.fastrunningblog.com/blog-06-14-2017.html <p>AM: 8 miles + stretch</p> <p>PM: 5 miles + standard core routine</p> <p>Very humid. Dehydrated this morning and felt like shit</p> <p>&nbsp;</p> Wed, 14 Jun 2017 06:00:00 Tue, Jun 13, 2017 http://mdeters.fastrunningblog.com/blog-06-13-2017.html <p>AM: 2.6 WU 6x800 2.6 CD &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;2:31,2:28,2:26,2:25,2:24,2:17</p> <p>PM: 5 slow + standard core routine, exercises</p> <p>Was going to do repeat miles but George took it down to 800s due to the extreme humidity/heat. I actually felt good and wanted to do 8 of them but at 6 he said that was it and I ended up finishing pretty fast in 2:17. The recoveries were quite long as the group was lollygagging but George said not to worry as it was so hot it didn&#39;t matter. Very hot/humid for the evening run. It was one of those days when you shiver when you walk outside. It was 90 degrees with a 73 dewpoint at 5:30. Felt like ass out there. It&#39;s going to be a long summer</p> Tue, 13 Jun 2017 06:00:00 Mon, Jun 12, 2017 http://mdeters.fastrunningblog.com/blog-06-12-2017.html <p>AM: 7 miles + stretching</p> <p>PM: 5 miles</p> <p>Hot as F%*# today. 92 degrees. PM run was pretty slow</p> Mon, 12 Jun 2017 06:00:00 Sun, Jun 11, 2017 http://mdeters.fastrunningblog.com/blog-06-11-2017.html <p>AM: 12 miles with the last four progression -&gt;5:42,5:40,5:38,5:17</p> <p>PM: 1 hr. pool run</p> <p>Getting hot out. Weighed myself this morning for the first timein months. I suspected I was much heavier than racing weight as I&#39;ve been running like ass since Cherry Blossom when I was a little leaner. I weigh 151, which is about 5 pounds heavier than race weight. My metabolism is slowing down as I&#39;m getting older and I can&#39;t drink/eat like I used to without facing the consequences.</p> Sun, 11 Jun 2017 06:00:00 Sat, Jun 10, 2017 http://mdeters.fastrunningblog.com/blog-06-10-2017.html <p>AM: standard core routine, 11 miles.</p> <p>Very hot, dehydrated</p> Sat, 10 Jun 2017 06:00:00 Fri, Jun 09, 2017 http://mdeters.fastrunningblog.com/blog-06-09-2017.html <p>AM: 3 WU 3x1600,2x400 2 CD</p> <p>PM: off</p> <p>5:03,4:58,4:56,65,68&nbsp;<br /> Wow I haven&#39;t run a fast 400 in awhile. I have no speed as once I run a 65 my legs are shot and I could only manage a 68. Need to do some 200s</p> Fri, 09 Jun 2017 06:00:00 Thu, Jun 08, 2017 http://mdeters.fastrunningblog.com/blog-06-08-2017.html <p>AM: 7 miles + standard core routine, stretch</p> <p>PM: 5 miles with 4x30sec strides included</p> <p>&nbsp;</p> <p>&nbsp;</p> Thu, 08 Jun 2017 06:00:00 Wed, Jun 07, 2017 http://mdeters.fastrunningblog.com/blog-06-07-2017.html <p>AM: 9 miles + stretch</p> <p>PM: 6 miles + standard core routine, foam rolling</p> <p>Ran into Jerry and then Jenn so I ran an extra mile</p> <p>&nbsp;</p> Wed, 07 Jun 2017 06:00:00 Tue, Jun 06, 2017 http://mdeters.fastrunningblog.com/blog-06-06-2017.html <p>AM: 2.5 WU 800,800,1600,800,800 2.7 CD</p> <p>PM: 5 miles + standard core routine, squat routine, stretch, foam rolling</p> <p>A little more tired than usual so I didn&#39;t tack on any 400s. 2:29.2:26,4:58,2:24,2:24</p> Tue, 06 Jun 2017 06:00:00 Mon, Jun 05, 2017 http://mdeters.fastrunningblog.com/blog-06-05-2017.html <p>AM: 7 miles + standard core routine, stretching</p> <p>PM: 5 miles + several hill strides,&nbsp;foam rolling</p> <p>very humid today</p> Mon, 05 Jun 2017 06:00:00 Sun, Jun 04, 2017 http://mdeters.fastrunningblog.com/blog-06-04-2017.html <p>AM: 14 miles. Last two 5:57,5:40</p> <p>PM: 1 hr. pool run</p> <p>Birthday today. Ran 12 with the guys then added two more quick miles for the hell of it.</p> Sun, 04 Jun 2017 06:00:00 Sat, Jun 03, 2017 http://mdeters.fastrunningblog.com/blog-06-03-2017.html <p>AM: 11 miles</p> Sat, 03 Jun 2017 06:00:00 Fri, Jun 02, 2017 http://mdeters.fastrunningblog.com/blog-06-02-2017.html <p>AM: 2.7 WU 2x3200m 2.7 CD</p> <p>PM: 5 miles</p> <p>10:37, 10:25</p> Fri, 02 Jun 2017 06:00:00 Thu, Jun 01, 2017 http://mdeters.fastrunningblog.com/blog-06-01-2017.html <p>AM: 9 miles with light two mile pick-up + stretch</p> <p>PM: 5 miles + standard core routine, foam rolling</p> <p>&nbsp;</p> Thu, 01 Jun 2017 06:00:00 Wed, May 31, 2017 http://mdeters.fastrunningblog.com/blog-05-31-2017.html <p>AM: 7 miles + squate routine, stretch</p> <p>PM: 6 miles with a barefoot mile + standard core routine, foam rolling</p> <p>humid</p> <p>&nbsp;</p> Wed, 31 May 2017 06:00:00 Tue, May 30, 2017 http://mdeters.fastrunningblog.com/blog-05-30-2017.html <p>AM: 2.7 WU 400,800,1200,1200,800,400 2.7 CD&nbsp;</p> <p>PM: 5 miles + standard core routine</p> <p>71,2:29,3:43,3:37,2:19,65 Not much to write home about. Maybe went a little too fast on the end of the workout. Tried a new route this evening--way too hilly.</p> Tue, 30 May 2017 06:00:00 Mon, May 29, 2017 http://mdeters.fastrunningblog.com/blog-05-29-2017.html <p>AM: 10 miles + standard core routine, stretch</p> <p>PM:</p> <p>Humid but I felt great this morning. Yesterday&#39;s hike seemed to have made my legs feel pretty good as well as the squats, etc. I&#39;ve been doing</p> Mon, 29 May 2017 06:00:00 Sun, May 28, 2017 http://mdeters.fastrunningblog.com/blog-05-28-2017.html <p>Went hiking for three hours with Jenn on a section of the Appalacian Trail. It was hilly and technical so I took the day off from running. Good cross training though</p> Sun, 28 May 2017 06:00:00