Pool Running is Fun Running Blog at FastRunningBlog.Com http://mdeters.fastrunningblog.com/ Tue, 13 Nov 2018 13:45:09 FeedCreator 1.7.2 Tue, Nov 13, 2018 http://mdeters.fastrunningblog.com/blog-11-13-2018.html <p>AM: 7.5 miles</p> <p>PM:</p> <p>&nbsp;</p> Tue, 13 Nov 2018 07:00:00 Mon, Nov 12, 2018 http://mdeters.fastrunningblog.com/blog-11-12-2018.html <p>AM: 7 miles</p> <p>PM: 5 miles in the cold, poring rain</p> <p>legs are sore but basically fine.</p> Mon, 12 Nov 2018 07:00:00 Sun, Nov 11, 2018 http://mdeters.fastrunningblog.com/blog-11-11-2018.html <p>AM: 8 miles + foam rolling</p> <p>Went to the pool but it was shut down for some swim meet so I had no pool run and hot tub</p> Sun, 11 Nov 2018 07:00:00 Sat, Nov 10, 2018 http://mdeters.fastrunningblog.com/blog-11-10-2018.html <p>Started the race looking to PR. I knewRichmond would be the place to do it since you could count on the weather. I had come off of a 5 week block of specific workouts and bigger volume and felt good. Came away with a 30 sec. PR.</p> <p>It was breezy so I started relaxed with a pack then it was me and a GRC guy, 10 years my junior, in his debut half. 5:22,5:26,5:15 once we came out of the wind. After a 5:11 we were catching a few guys in the park where it got hilly after going past 10K a hair over 33 minutes. I broke away slowly after that and ran the rest of the race alone. Felt good late into the race for once and when the downhill came I floored it and was close to 16:00 the last 5K.</p> <p>I also had the Nike VaporFly 4% shoes that feel odd as the stack height is high but they are light and that Zoom X foam plus the carbon fiber plate are amazing since I feel like you get more energy return. They definitely make you faster, as in more efficient, which helps. Love those shoes.</p> <p>Happy to best a 3+ year PR.</p> <p><a href="http://results.xacte.com/?id=2210">Results</a></p> <p>&nbsp;</p> Sat, 10 Nov 2018 07:00:00 Fri, Nov 09, 2018 http://mdeters.fastrunningblog.com/blog-11-09-2018.html <p>AM: 4 miles</p> Fri, 09 Nov 2018 07:00:00 Thu, Nov 08, 2018 http://mdeters.fastrunningblog.com/blog-11-08-2018.html <p>AM: 6 miles with several longer strides included</p> <p>&nbsp;</p> Thu, 08 Nov 2018 07:00:00 Wed, Nov 07, 2018 http://mdeters.fastrunningblog.com/blog-11-07-2018.html <p>AM: 4 miles</p> <p>PM: 3 miles + a few strides in my new VaporFly 4% + 20 min pool run and hot-tub</p> Wed, 07 Nov 2018 07:00:00 Tue, Nov 06, 2018 http://mdeters.fastrunningblog.com/blog-11-06-2018.html <p>AM: 3 WU 5x800 3 CD 2:26,2:26,2:23,2:24,2:22</p> <p>PM: 4.5 miles</p> <p>light taper workout. My legs were quite snappy and ready to go after recovering from that 5K. Time to rest up the legs before Saturday. Going to keep the mileage on the low end</p> Tue, 06 Nov 2018 07:00:00 Mon, Nov 05, 2018 http://mdeters.fastrunningblog.com/blog-11-05-2018.html <p>AM: 6 miles</p> <p>PM: 5 miles + standard core routine</p> <p>Taper time</p> Mon, 05 Nov 2018 07:00:00 Sun, Nov 04, 2018 http://mdeters.fastrunningblog.com/blog-11-04-2018.html <p>AM: 14 easy</p> <p>PM: 1 hr. Pool run&nbsp;</p> <p>Absolutely gorgeous fall day. I really hope we have this weather next week at Richmond&nbsp;</p> Sun, 04 Nov 2018 06:00:00 Sat, Nov 03, 2018 http://mdeters.fastrunningblog.com/blog-11-03-2018.html <p>AM: 3 WU 5k race 4 CD</p> <p>PM: 30 min pool run + core lifting and hot tub</p> <p>15:45. First mile was into a bit of wind and no one wanted to lead so I slowed it down. Sadly I&#39;m not getting to 15:30 starting off with a 5:14 first mile but hey at least I didn&#39;t blow up. That said those young mile-3K types can drop a 4:50 on me and it&#39;s all over. I fell back even after the pack pulled away but I got a huge second wind after the turn-a-round and dropped a 4:59 then a 4:57. With less than half a mile to go a young GRC guy came by me and I finished out of the money. Kind of blah about this as I wanted to be at 15:30. Even though I&#39;ve not been training for the 5K I thought I&#39;d be a bit faster. I felt strong though and probably could have managed a low 32:00 10K today but not a 15:30 5K. I&#39;m still confident I can PR in the half next week</p> <p>&nbsp;</p> <p>&nbsp;</p> Sat, 03 Nov 2018 06:00:00 Fri, Nov 02, 2018 http://mdeters.fastrunningblog.com/blog-11-02-2018.html <p>AM: 5.7 miles&nbsp;</p> Fri, 02 Nov 2018 06:00:00 Thu, Nov 01, 2018 http://mdeters.fastrunningblog.com/blog-11-01-2018.html <p>AM: 6 miles with 20,20,60,20,20 sec. strides included</p> <p>PM: off</p> <p>racing a 5K Saturday. Resting a bit to keep the legs snappy</p> Thu, 01 Nov 2018 06:00:00 Wed, Oct 31, 2018 http://mdeters.fastrunningblog.com/blog-10-31-2018.html <p>AM: 10 miles</p> <p>PM:&nbsp; 5 miles with 3 x 20sec strides + standard core routine</p> <p>great weather again</p> <p>&nbsp;</p> Wed, 31 Oct 2018 06:00:00 Tue, Oct 30, 2018 http://mdeters.fastrunningblog.com/blog-10-30-2018.html <p>AM:&nbsp; 3 WU 1600,2x1200,2x800 2.8 CD&nbsp; &nbsp;5:08,3:44,3:42,2:25,2:24</p> <p>PM: 5 miles + standard core routine</p> <p>Hay is basically in the barn for Richmond half. Just getting in a workout that isn&#39;t too crazy before the 5K this weekend.&nbsp;</p> Tue, 30 Oct 2018 06:00:00 Mon, Oct 29, 2018 http://mdeters.fastrunningblog.com/blog-10-29-2018.html <p>AM: 8 miles</p> <p>PM: 6 miles with 2 x 20 sec strides</p> <p>great weather once again</p> Mon, 29 Oct 2018 06:00:00 Sun, Oct 28, 2018 http://mdeters.fastrunningblog.com/blog-10-28-2018.html <p>AM: 8 miles</p> <p>PM:&nbsp;6 miles with a few strides</p> <p>Going to have to start using my headlamp. I really wonder what winter snow will bring to this run commute.&nbsp;</p> Sun, 28 Oct 2018 06:00:00 Sat, Oct 27, 2018 http://mdeters.fastrunningblog.com/blog-10-27-2018.html <p>Noon: 3 WU 4 x 3200m 2.8 CD</p> <p>PM: 20 min pool run, alt core routine, hot tub</p> <p>3 min recoveries. Wet and cold, my feet were soaked after the second rep but I missed the heaviest rain. Nice wind on the back stretch.&nbsp;<br /> 10:43 (5:23/5:20)&nbsp;<br /> 10:35 (5:20/5:15)&nbsp;<br /> 10:31 (5:20/5:11)&nbsp;<br /> 10:30 (5:20/5:10)</p> Sat, 27 Oct 2018 06:00:00 Fri, Oct 26, 2018 http://mdeters.fastrunningblog.com/blog-10-26-2018.html <p>AM: 8 miles</p> <p>PM: 5 miles with 4x20sec strides + 30 min pool running</p> <p>Legs felt like shit this morning. That is due to lack of foam rolling, pool running. I&#39;ve just run out of time to get it all in and still sleep enough to recover from it all. Hopefully I can get to it tonight. These past two weeks have been pretty heavy training wise.</p> Fri, 26 Oct 2018 06:00:00 Thu, Oct 25, 2018 http://mdeters.fastrunningblog.com/blog-10-25-2018.html <p>AM: 8 miles.&nbsp;</p> <p>PM: 6 miles + standard core routine</p> <p>legs felt a little gooey after yesterday evening&#39;s workout. Getting dark early. It&#39;s now head lamp season</p> Thu, 25 Oct 2018 06:00:00 Wed, Oct 24, 2018 http://mdeters.fastrunningblog.com/blog-10-24-2018.html <p>AM: 5 miles</p> <p>PM: 3 WU 8 x 3:00 min on (off 2:00) 2.8 CD</p> <p>I couldn&#39;t make it to our team&#39;s workouts this week since Jenn&#39;s schedule is different this week and I rely on her for rides to the track since I have no time to drive home afterwards before work. At any rate I planned on hill circuits at Iwo after work. MCM set-up foiled that. apparently the set up pretty early.&nbsp;Ran to Haine&#39;s point and set up my watch intervals for 8x3:00. I was wearing my heavy Supernovas and not my light workout shoes and it was quite windy around Haines. All things considered it wasn&#39;t bad. Got the work in at a decent pace. My stomach was killing me and going to sleep was tough as well. Evening workouts suck.</p> Wed, 24 Oct 2018 06:00:00 Tue, Oct 23, 2018 http://mdeters.fastrunningblog.com/blog-10-23-2018.html <p>AM: 8 miles</p> <p>PM: 6 miles + standard core routine</p> <p>taking another easy day instead of doing a workout. I need a little more recovery&nbsp;</p> Tue, 23 Oct 2018 06:00:00 Mon, Oct 22, 2018 http://mdeters.fastrunningblog.com/blog-10-22-2018.html <p>AM: 8 miles</p> <p>PM: 5 miles with 3x20sec strides + standard core routine</p> <p>chilly, 36 this morning. And to think, two weeks ago it was 70 with a 70 Dew point in the morning.</p> Mon, 22 Oct 2018 06:00:00 Sun, Oct 21, 2018 http://mdeters.fastrunningblog.com/blog-10-21-2018.html <p>AM: 8.5 easy, 8 @ 5:40 pace, 0.5 CD</p> <p>PM: foam rolling + 25 min pool run + 9 min hot tub recovery</p> <p>Didn&#39;t use my auto-split which was a mistake on the downhills and in the wind. Some were apparently too fast and other miles too slow. Won&#39;t pace it like that again. A good effort though.</p> Sun, 21 Oct 2018 06:00:00 Sat, Oct 20, 2018 http://mdeters.fastrunningblog.com/blog-10-20-2018.html <p>AM: 12 miles</p> <p>Alexandria toward Mt. Vernon&nbsp;</p> Sat, 20 Oct 2018 06:00:00 Fri, Oct 19, 2018 http://mdeters.fastrunningblog.com/blog-10-19-2018.html <p>AM: 3 WU 10K tempo 1.9 CD</p> <p>PM: 4 miles + alternate core routine + 20min pool run and hot tub</p> <p>chilly out there this morning, 35 degrees but no wind. Talk about a big change in the weather. Last week Thursday the high was in the 80s with the overnight low around 70. Anyway we stretched it out to 10K due to good conditions. Started slow and sluggish but it ended up alright. Legs are getting tired due to big workouts these past two weeks. Not exactly the perfect progression that I wanted but I never got slower and got at least 20 minutes at my true threshold in there. 1600m splits: 5:35,5:30,5:19,5:19,5:15,5:15,74</p> Fri, 19 Oct 2018 06:00:00 Thu, Oct 18, 2018 http://mdeters.fastrunningblog.com/blog-10-18-2018.html <p>AM: 8 miles</p> <p>PM: 5 miles with 5x20sec strides + standard core routine</p> <p>great weather this morning. Chilly at 43 but no wind which was great. Perfect race conditions. I can only hope Richmond has this exact weather.</p> Thu, 18 Oct 2018 06:00:00 Wed, Oct 17, 2018 http://mdeters.fastrunningblog.com/blog-10-17-2018.html <p>AM: 10 miles</p> <p>PM: 4 miles</p> <p>Good weather today. I&#39;m a little tired but not sore. Recovery routine seems to be working. Skipped core.&nbsp;</p> Wed, 17 Oct 2018 06:00:00 Tue, Oct 16, 2018 http://mdeters.fastrunningblog.com/blog-10-16-2018.html <p>AM: 3 WU 5 x 1200m 1.8 CD</p> <p>PM: 4 miles + standard core routine + 20 min pool run and hot tub&nbsp;</p> <p>pretty good coming 48 hours after a solid long run workout. Glad the recoveries were less than the reps. 3:49,3:46,3:42,3:41,3:38, Chilly this morning. felt good.</p> Tue, 16 Oct 2018 06:00:00 Mon, Oct 15, 2018 http://mdeters.fastrunningblog.com/blog-10-15-2018.html <p>AM: 8 miles in the rain</p> <p>PM: 5 miles + standard core routine</p> Mon, 15 Oct 2018 06:00:00 Sun, Oct 14, 2018 http://mdeters.fastrunningblog.com/blog-10-14-2018.html <p>AM: 3 WU 3x3 miles with a mile easy between reps. 3 CD&nbsp;</p> <p>PM: 1 hr pool run + Hot tub recovery</p> <p>(5:27,5:25,5:26)7:27(5:27,5:24,5:26)7:26(5:27,5:28,5:25)</p> <p>Target was sub 5:30. Ran 16:19,16:17,16:19. Pretty good. A little too fast too soon as I was hurting the final 1.5 miles</p> Sun, 14 Oct 2018 06:00:00 Sat, Oct 13, 2018 http://mdeters.fastrunningblog.com/blog-10-13-2018.html <p>AM: 12 miles + standard core routine, hot tub recovery</p> <p>Beautiful day then went to rec for core and say in the spa for a bit. Legs felt much better this morning</p> Sat, 13 Oct 2018 06:00:00