Pool Running is Fun Running Blog at FastRunningBlog.Com http://mdeters.fastrunningblog.com/ Wed, 23 Aug 2017 22:42:24 FeedCreator 1.7.2 Wed, Aug 23, 2017 http://mdeters.fastrunningblog.com/blog-08-23-2017.html <p>AM: 13 miles + stretch</p> <p>PM: 5 miles + strides and drills + standard core routine</p> <p>Did all of my strides and drills and legs feel much better. I need to do these more often</p> <p>&nbsp;</p> Wed, 23 Aug 2017 06:00:00 Tue, Aug 22, 2017 http://mdeters.fastrunningblog.com/blog-08-22-2017.html <p>AM: 10 miles + stretch, foam rolling</p> <p>PM: 5 miles + a few hill strides + standard core routine</p> <p>Hot and humid in the 90s. cold front moving in tomorrow. May be the last 90 plus day of the year.</p> <p>&nbsp;</p> Tue, 22 Aug 2017 06:00:00 Mon, Aug 21, 2017 http://mdeters.fastrunningblog.com/blog-08-21-2017.html <p>AM: 8 miles slowly</p> <p>PM: 5 miles + standard core routine</p> <p>humid. legs are tired.</p> Mon, 21 Aug 2017 06:00:00 Sun, Aug 20, 2017 http://mdeters.fastrunningblog.com/blog-08-20-2017.html <p>I wanted to do a race in the summer heat to make sure I&#39;d be ok in the event Chicago was hot. Leesburg was a good choice as it wasn&#39;t oppressively hot but it was 68, 64 dew point, 88% humidity. Not bad for August, but certainly not good for fast times.</p> <p><br /> I did not have my garmin and I didn&#39;t take any splits but rather I&nbsp;ran by feel. The plan was to go out easy effort wise and start progressing after the half way mark. That way I could be conservative for longer into the race so that I wouldn&#39;t blow up. In that sense I was successful. However, I&#39;m a little worried about the relatively slow pace I ended up averaging. I think I literally tricked myself into running slower than I was capable because I was afraid of blowing up, if that makes sense.</p> <p><br /> The friendly neighborhood Ethiopian was at this race and was gone in half a mile. I was running with two dudes and Bethany, who was really gunning it as I feel like we were going 5:40s. I relaxed and put in about marathon effort through 6 miles and then picked it up. However, I got tired pretty quickly at 8 miles and it got hot when that sun came above the trees. I didn&#39;t blast the last 5 miles to 5K as fast as I wanted. It&#39;s a good thing I was conservative cause the heat started getting to me as it rose to 72 by then. I was also able to drop the dude that was with me through 5.</p> <p>All and all not bad since I felt really strong the whole way (except for the final two miles). However, I ran rather slow. I figured I could run under 5:30 pace but it was not to be. This race is never fast but I wanted to see my training go a little further with my fitness by now...anyway looking back at old results, Jerry, Graham, and Kieran have all ran close to what I&#39;ve ran today at this race and they went on to have pretty fast fall races when the weather was better and they were more in shape.</p> <p>Still have a lot of work to do but I&#39;m on track (I think). It&#39;s nice to win $100 bucks too.</p> <p><a href="https://s3.amazonaws.com/media.racebx.com/transfer/gen/5/9/9/5999a1ef-8270-45c0-bdba-68c75206f5f9/Leesburg-20K-RESULTS.htm">Results</a></p> <p>PM: 1 hr. pool run<br /> &nbsp;</p> Sun, 20 Aug 2017 06:00:00 Sat, Aug 19, 2017 http://mdeters.fastrunningblog.com/blog-08-19-2017.html <p>AM: 4 miles</p> <p>feel ok, but a little too tired to race amazingly tomorrow.</p> Sat, 19 Aug 2017 06:00:00 Fri, Aug 18, 2017 http://mdeters.fastrunningblog.com/blog-08-18-2017.html <p>AM: 5 miles w/6x25sec strides + stretch, foam rolling</p> <p>PM: rest/recovery</p> <p>Very humid this morning. I&#39;m talking rainforest conditions. The temp was 78 with a 77 dew point at 7:00 am. Just awful. Powerful storms are supposed to come through which I&#39;m hoping will improve the air quality for Sunday&#39;s race. If I were to race in these conditions, I would consider not racing. I do not want to get heat exhaustion again.</p> <p>Did I mention allergy season has also started? 4 sneezes in a row and a running nose so far.&nbsp;</p> Fri, 18 Aug 2017 06:00:00 Thu, Aug 17, 2017 http://mdeters.fastrunningblog.com/blog-08-17-2017.html <p>AM: 7 miles + stretch, foam rolling</p> <p>PM: 5 humid and slow miles + alternate core routine</p> <p>super humid this morning. 78 degrees with a 76 dew point. Felt awful.</p> Thu, 17 Aug 2017 06:00:00 Wed, Aug 16, 2017 http://mdeters.fastrunningblog.com/blog-08-16-2017.html <p>AM: 10 miles + stretch</p> <p>PM: 5 miles + standard core routine. Hot</p> <p>very humid once again this morning. Tired</p> Wed, 16 Aug 2017 06:00:00 Tue, Aug 15, 2017 http://mdeters.fastrunningblog.com/blog-08-15-2017.html <p>AM: 3 WU 6x800m 2.7 CD (2:32,2:30,2:29,2:28,2:26,2:25)</p> <p>PM: 5 miles + standard core routine</p> <p>Very humid today with depoint of 71 and 72 degrees in the morning. About 76 with a DP of 75! this afternoon. Ran a light workout due to the &quot;race&quot; this weekend. However, since this weekend is looking to be just as humid, it may not end up being a race but more of a workout. I really don&#39;t want to get heat exhaustion again trying to run all out for 12.4 miles if the dewpoint is 75.</p> Tue, 15 Aug 2017 06:00:00 Mon, Aug 14, 2017 http://mdeters.fastrunningblog.com/blog-08-14-2017.html <p>AM: 10 miles + stretch, foam rolling</p> <p>PM: 5 miles + standard core routine</p> <p>Humid, but not hot</p> Mon, 14 Aug 2017 06:00:00 Sun, Aug 13, 2017 http://mdeters.fastrunningblog.com/blog-08-13-2017.html <p>AM: 4321 long run (5:45,5:40,5:35,5:25)(5:38,5:32,5:31)(5:43,5:30)(5:29)</p> <p>PM: Core routine + 1hr.11min pool run</p> <p>Alone again for another big workout. Went pretty decently.</p> Sun, 13 Aug 2017 06:00:00 Sat, Aug 12, 2017 http://mdeters.fastrunningblog.com/blog-08-12-2017.html <p>AM: 12 miles</p> <p>Very humid and gross, 70 DP at 71 degrees this morning.</p> Sat, 12 Aug 2017 06:00:00 Fri, Aug 11, 2017 http://mdeters.fastrunningblog.com/blog-08-11-2017.html <p>AM: 12.5 miles easy to moderate</p> <p>PM: 5 miles + standard core routine</p> <p>good weather again in the morning. humid AF in the evening</p> Fri, 11 Aug 2017 06:00:00 Thu, Aug 10, 2017 http://mdeters.fastrunningblog.com/blog-08-10-2017.html <p>AM: 8 miles + stretch, foam rolling</p> <p>PM: 5 miles + a little core</p> <p>Tired today, ran slow. Yesterday&#39;s workout really got me.</p> Thu, 10 Aug 2017 06:00:00 Wed, Aug 09, 2017 http://mdeters.fastrunningblog.com/blog-08-09-2017.html <p>AM: 2.7 WU 25x400m @ 10K pace 2 CD</p> <p>PM: 4 miles slow + standard core routine, foam rolling</p> <p>Solo time. Just me and my garmin and many laps of the WL track. Were supposed to be about 10K paceAveraged 76.6, not too bad. That&#39;s about 5:08 per 1600 or 5:10 mile which is about right. Tough enough but a little tougher by myself. Glad Jenn came out with 7 to go.</p> Wed, 09 Aug 2017 06:00:00 Tue, Aug 08, 2017 http://mdeters.fastrunningblog.com/blog-08-08-2017.html <p>AM: 9 miles + stretch, foam rolling</p> <p>PM: 5 miles + alt. core routine, stretching</p> <p>&nbsp;</p> Tue, 08 Aug 2017 06:00:00 Mon, Aug 07, 2017 http://mdeters.fastrunningblog.com/blog-08-07-2017.html <p>AM: 8 miles in the pouring rain</p> <p>PM: 5 miles in the rain + standard core routine, foam rolling</p> <p>Tired but legs feel just fine&nbsp;</p> <p>&nbsp;</p> Mon, 07 Aug 2017 06:00:00 Sun, Aug 06, 2017 http://mdeters.fastrunningblog.com/blog-08-06-2017.html <p>AM: 21 progression with a mile cool down</p> <p>PM: standard core routine, foam rolling + 1 hr pool run</p> <p>First loop in nearly a year. Felt good. I purposely did not attempt to crush it at the end and worked on relaxing. I&#39;ve crushed the last three in 5:20 pace before but it was a waste of time. Better to go slower, relax and be able to run tomorrow. Last 7: 5:46,6:00*,5:40,5:36,5:46,5:36,5:31. I hate that damn bethesda tunnel! I give 5:40 effort and the GPS messes up and says 6:00!! Damn you Bethesda tunnel</p> Sun, 06 Aug 2017 06:00:00 Sat, Aug 05, 2017 http://mdeters.fastrunningblog.com/blog-08-05-2017.html <p>AM: 11 miles</p> <p>I really need to do more core</p> Sat, 05 Aug 2017 06:00:00 Fri, Aug 04, 2017 http://mdeters.fastrunningblog.com/blog-08-04-2017.html <p>AM: 3 WU 8K Tempo 2.5 CD &nbsp; &nbsp; &nbsp; &nbsp;1600m splits: 5:35,5:28,5:25,5:16,5:09&nbsp;</p> <p>PM: 5 miles</p> <p>Humid, we held back early then Greg slowly increased the pace. Important lesson is to relax and settle down during workouts and focus on the task at hand and not the result. I must work &nbsp;even more on relaxing while running fast.&nbsp;</p> Fri, 04 Aug 2017 06:00:00 Thu, Aug 03, 2017 http://mdeters.fastrunningblog.com/blog-08-03-2017.html <p>AM: 8 miles + standard core routine, stretch, foam rolling</p> <p>PM: 5 miles</p> <p>Made it in before the thunderstorm</p> <p>&nbsp;</p> Thu, 03 Aug 2017 06:00:00 Wed, Aug 02, 2017 http://mdeters.fastrunningblog.com/blog-08-02-2017.html <p>AM: 12 miles easy to moderate</p> <p>PM: 5 miles</p> <p>Humid.</p> <p>&nbsp;</p> Wed, 02 Aug 2017 06:00:00 Tue, Aug 01, 2017 http://mdeters.fastrunningblog.com/blog-08-01-2017.html <p>AM: 3 WU 4,8,12,16,12,8,4 2.7 CD</p> <p>PM: 5 + standard core routine</p> <p>72,2:29,3:44,4:58,3:42,2:24. Decided to just skip the last 400. Going in on tired legs from Sunday, gunning a 65 at the end of that work out made no sense. It would have destroyed my legs and I&#39;d be much more tired than I already will be for the next few days. I&#39;m training for the marathon after all.</p> Tue, 01 Aug 2017 06:00:00 Mon, Jul 31, 2017 http://mdeters.fastrunningblog.com/blog-07-31-2017.html <p>AM: 8 miles + foam rolling</p> <p>PM: 5 miles + 4x100m stried + standard core routine</p> <p>Going to be hotter that forecast first foretold. Over 90 each day of course</p> Mon, 31 Jul 2017 06:00:00 Sun, Jul 30, 2017 http://mdeters.fastrunningblog.com/blog-07-30-2017.html <p>AM: 4321 Marathon workout. (5:37,5:40,5:38,5:32), (5:38,5:38,5:36), (5:38,5:32), (5:38)</p> <p>PM: 1 hr. pool run + standard core routine</p> <p>Great weather today. good workout</p> Sun, 30 Jul 2017 06:00:00 Sat, Jul 29, 2017 http://mdeters.fastrunningblog.com/blog-07-29-2017.html <p>AM: 12 miles.</p> <p>PM: no more PM runs on Saturday. They are lame and I&#39;me done-zo</p> <p>I should have done some core.Gotta get back on the core train next week.</p> Sat, 29 Jul 2017 06:00:00 Fri, Jul 28, 2017 http://mdeters.fastrunningblog.com/blog-07-28-2017.html <p>AM: 3 WU 3200,1600. 2.7 CD &nbsp;10:33, 5:14</p> <p>PM: 5 miles in the rain</p> <p>Humid as f*%# again. sweating buckets. Thunderstorms this evening</p> Fri, 28 Jul 2017 06:00:00 Thu, Jul 27, 2017 http://mdeters.fastrunningblog.com/blog-07-27-2017.html <p>AM: 9 miles + stretch, foam rolling</p> <p>PM: 5 miles + standard core routine</p> <p>A little more humid today</p> <p>&nbsp;</p> Thu, 27 Jul 2017 06:00:00 Wed, Jul 26, 2017 http://mdeters.fastrunningblog.com/blog-07-26-2017.html <p>AM: 12 miles easy to moderate + stretch, foam rolling</p> <p>PM: 5 slow</p> <p>Better weather</p> <p>&nbsp;</p> Wed, 26 Jul 2017 06:00:00 Tue, Jul 25, 2017 http://mdeters.fastrunningblog.com/blog-07-25-2017.html <p>AM: 10 miles + stretch, foam rolling.</p> <p>PM: 5 miles + strides and drills + standard core routine</p> <p>amazing weather, 68 degrees with significantly less humidity. My shorts were not soaked half way through the run for the first time in two weeks. It was great.</p> Tue, 25 Jul 2017 06:00:00 Mon, Jul 24, 2017 http://mdeters.fastrunningblog.com/blog-07-24-2017.html <p>off. Still hald ill from heat exhaustion.&nbsp;</p> Mon, 24 Jul 2017 06:00:00 Sun, Jul 23, 2017 http://mdeters.fastrunningblog.com/blog-07-23-2017.html <p>AM: 17 miles easy</p> <p>I knew today would be tough because it was 76 with a 74 dew point at 7:00 am this morning. I thought I&#39;d be ok doing 18 in this shit because I was going to carry gatorade and re-fill the bottle with water. I started feeling a little off after 5 miles, which is the mile I realized my shorts and shoes were completely soaked already with my own sweat. I was feeling heavy so I turned around at 8.5 instead but began to feel ill a mile after that. I literally could not move my legs and I was dizzy. I stopped and drank three bottles of water at the water fountain. It was no use. I had to run easy and take a break after each mile to make it back. I still feel awful.<br /> As I was suffering out there I began to realize that perhaps I was experiencing heat exhaustion. With a dew point that high your sweat does evaporate and you can literally cook if you are out there too long.</p> <p>I also think I may have overtrained this week. I was under the mistaken assumption I could train just as hard in extremely humid/hot weather as I could in the winter--I was dead wrong. Didn&#39;t feel that great yesterday but I just ignored it.</p> <p>So, tomorrow I&#39;m going to the pool, and I&#39;m cancelling any remaining Saturday doubles on my schedule. I&#39;ll probably permanently replace one of my easy runs with a pool session.</p> <p>I better go, I&#39;m feeling sick.<br /> &nbsp;</p> Sun, 23 Jul 2017 06:00:00