Pool Running is Fun Running Blog at FastRunningBlog.Com http://mdeters.fastrunningblog.com/ Sun, 18 Mar 2018 21:08:20 FeedCreator 1.7.2 Sun, Mar 18, 2018 http://mdeters.fastrunningblog.com/blog-03-18-2018.html <p>AM: 2 WU Shamrock Half Marathon (1:09:56) 1 CD</p> <p>Although not a PR, it&#39;s been awhile since I&#39;ve had a good race and I had a good race today. Great weather, great course. Happy with it. Didn&#39;t quite have the strength to keep in contact with Tom, who is in fine shape.</p> <p>Going in I knew I&#39;d probably race well but wasn&#39;t sure if I was in PR shape. Took it out conservatively with Greg and Tom with/behind a pack of 5-6 other guys. By mile 5 there were only two others with us, by mile 7 Greg made a move. I increased my speed as well (5:13) but was hesitant to be so reckless so early. Tom was not afraid and made a move. Then some guy who used to run at Georgetown surged by me at around mile 8 and caught up to Greg and Tom. Tom started to fall back while I maintainted. I made up some ground and pulled Tom in slowly but was not able to get him.</p> <p>Take-away 1: <a href="http://mdeters.fastrunningblog.com/blog-03-22-2015.html">my PR was 1:09:44 set three years ago</a> when doing heavy marathon training, which included 21 mile progression runs and 100 MPW mileage. This gave me a little more strength to actually go sub&nbsp; 16:00 in the last 5K there. I was not as strong today because a half is the max range I&#39;ve been training for with my longest long run being 16.&nbsp;</p> <p>Take-away 2: I ran alone for the last 4-5 miles. In 2015 I had Doug there to work with and really get after the pace. We pushed incredibly hard. If I had someone working with my today I may have been able to squeeze 12 seconds out.</p> <p>Take-away 3: Tom is in fine shape for Boston and I feel like he&#39;s ready to break 2:30. Out men&#39;s team was 1,3,4 today. Our conservative training approach works pretty well for the half.</p> <p>This bodes well for my assault on my 10 mile and 10K PRs next month. Looking at my splits that slower 12th mile cost me a bit.</p> <p>Splits from auto-lap GPS: 5:24,5:25,5:20,5:24,5:18,5:23,5:17,5:15,5:18,5:13,5:18,5:22,5:15, (4:51 pace for the last .15)</p> <p><a href="http://www.shamrockmarathon.com/race-info/results/">Results</a></p> <p>&nbsp;</p> <p>&nbsp;</p> Sun, 18 Mar 2018 06:00:00 Sat, Mar 17, 2018 http://mdeters.fastrunningblog.com/blog-03-17-2018.html <p>PM: 4 miles + a few strides and stretching&nbsp;</p> Sat, 17 Mar 2018 06:00:00 Fri, Mar 16, 2018 http://mdeters.fastrunningblog.com/blog-03-16-2018.html <p>PM: 5 miles with 5x20sec strides</p> <p>Windy as all he&#39;ll again. Racing Sunday, feeling good</p> Fri, 16 Mar 2018 06:00:00 Thu, Mar 15, 2018 http://mdeters.fastrunningblog.com/blog-03-15-2018.html <p>PM: 10 miles + standard core routine, foam rolling</p> <p>Very windy again</p> Thu, 15 Mar 2018 06:00:00 Wed, Mar 14, 2018 http://mdeters.fastrunningblog.com/blog-03-14-2018.html <p>AM: 7 miles</p> <p>PM: 5 miles + 5x10sec hill sprints + standard core routine, foam rolling</p> <p>Windy and cold</p> <p>&nbsp;</p> Wed, 14 Mar 2018 06:00:00 Tue, Mar 13, 2018 http://mdeters.fastrunningblog.com/blog-03-13-2018.html <p>AM: 2.8 WU 6x800m 2.7 CD + some core, foam rolling</p> <p>PM: 4.5 miles</p> <p>Very cold this morning for this time of year with a stiff winter wind on the back stretch. I believe the wind chill was 20 degrees and it was about 32 degrees.&nbsp;As a result our splits were slower but the effort is what is important. We didn&#39;t do too many since most of us are running the Shamrock Half marathon this weekend. 2:33,2:32,2:32,2:31,2:29,2:29.</p> <p>Although I really enjoy running tempos and long runs with Greg, I find that I like doing intervals alone most of the time. For whatever reason I feel like I have more control with the amount of recovery time I&#39;m getting, the intensity I&#39;m going, and the volume of the overall workout. After recovery from Shamrock I may venture out to the hills again in place of a track V02 day.</p> Tue, 13 Mar 2018 06:00:00 Mon, Mar 12, 2018 http://mdeters.fastrunningblog.com/blog-03-12-2018.html <p>AM: 8 miles + some core, foam rolling</p> <p>PM: 5 miles with 5x20sec strides + standard core routine</p> Mon, 12 Mar 2018 06:00:00 Sun, Mar 11, 2018 http://mdeters.fastrunningblog.com/blog-03-11-2018.html <p>AM: 14 miles with the last 5 MP+: 5:47,5:37,5:30,5:25,5:21. Felt easy running fast. Slightly shorter run since I&#39;m running a halfway week.&nbsp;</p> <p>PM: 1 hr. Pool run + foam rolling</p> Sun, 11 Mar 2018 07:00:00 Sat, Mar 10, 2018 http://mdeters.fastrunningblog.com/blog-03-10-2018.html <p>AM: 12 miles + standard core routine, foam rolling</p> <p>Beautiful day for a run&nbsp;</p> Sat, 10 Mar 2018 07:00:00 Fri, Mar 09, 2018 http://mdeters.fastrunningblog.com/blog-03-09-2018.html <p>AM: 3 WU 6.4K Tempo 2.7 CD</p> <p>PM: off. Felt the need to rest</p> <p>felt better. Ended fast but it didn&#39;t feel too fast. Felt much better than last week&#39;s race. 1600m splits: 5:30,5:20,5:13,5:03</p> Fri, 09 Mar 2018 07:00:00 Thu, Mar 08, 2018 http://mdeters.fastrunningblog.com/blog-03-08-2018.html <p>AM: 8 miles</p> <p>PM: 5 miles with 5x20sec strides + standard core routine</p> <p>Felt much better today</p> Thu, 08 Mar 2018 07:00:00 Wed, Mar 07, 2018 http://mdeters.fastrunningblog.com/blog-03-07-2018.html <p>AM: 2.2 WU 1600,4x800, 2.6 CD + core, foam rolling</p> <p>PM: 5 miles + standard core routine</p> <p>still trying to recover from Sunday. I ran like crap at that race but my legs were still tired today. Getting old I suppose. I just did the short workout the rest of the team did yesterday. The benefit was that I got an extra day of recovery and I can keep my interval recoveries to a reasonable time instead of jogging longer than the interval itself like we end up doing in big groups. Nothing too fast today. 5:12,2:29,2:28,2:27,2:26</p> Wed, 07 Mar 2018 07:00:00 Tue, Mar 06, 2018 http://mdeters.fastrunningblog.com/blog-03-06-2018.html <p>AM: 9.5 miles + foam rolling, core work</p> <p>PM: 5 miles with a stride + standard core routine</p> <p>decided not to attempt the workout this morning because I was still too beat up from the race. Will try to get in some lighter 400s tomorrow and then do a tempo on Friday</p> Tue, 06 Mar 2018 07:00:00 Mon, Mar 05, 2018 http://mdeters.fastrunningblog.com/blog-03-05-2018.html <p>AM: 7 miles</p> <p>PM: 5 miles + standard core routine</p> <p>feel ok this morning, no sign of calf trouble. It feels much better now that I&#39;ve raced on it. Still ticked at my slow time yesterday. I hope I&#39;m still in good shape going into Shamrock.</p> Mon, 05 Mar 2018 07:00:00 Sun, Mar 04, 2018 http://mdeters.fastrunningblog.com/blog-03-04-2018.html <p>AM: 3 WU 10K race 5 CD</p> <p>PM:</p> <p>very windy out there.My splits were all over the place. I felt like I raced well but in actuality my time was very slow. Hopefully this has more to do with the fact that it was windy and thus times were slow vs. I&#39;m slow because I&#39;m heavy or out of shape. I think it has to do with the wind. It also could have something to do with the fact that I&#39;ve been stressed and slacking off the last part of last week.</p> <p>This is actually the slowest I&#39;ve ever run at this race but I feel like I raced well. That&#39;s odd. I was beaten by a Strava track club member, and a guy who used to be on the NYMJ track club. God I hope I can run faster than this at Shamrock.</p> <p><a href="https://results.chronotrack.com/event/results/event/event-33940">Results</a></p> <p>PM: 1 hr. pool run</p> Sun, 04 Mar 2018 07:00:00 Sat, Mar 03, 2018 http://mdeters.fastrunningblog.com/blog-03-03-2018.html <p>AM: 5 miles with a few strides</p> <p>windy again, but feeling much better. Calf is 90% better than Wednesday. I think I nipped this one in the bud. Still really busy and doing some work at home today. Racing a 10K tomorrow. Feeling weird after taking a day off and running so light the last few days.</p> Sat, 03 Mar 2018 07:00:00 Fri, Mar 02, 2018 http://mdeters.fastrunningblog.com/blog-03-02-2018.html <p>Noon: 5 miles at noon in the crazy wind. Leg feels 40% better after an easy 5 and a day off</p> Fri, 02 Mar 2018 07:00:00 Thu, Mar 01, 2018 http://mdeters.fastrunningblog.com/blog-03-01-2018.html <p>Today was my &quot;comp&quot; day from work since I worked two other events. I had to use it by the end of the week and since I had a doctor&#39;s appt I figured I would. The crappy thing is we had a big deadline today so I spent last night working and all day working until 2:00 today then I went to th doc&#39;s.&nbsp;</p> <p>I&#39;m really tired and stressed from the volume of work lately and my legs are tired from the months of 90+ MPW with workouts. I felt like I needed a rest or risk that tingle in my calf blowing up and wasting my entire spring season. I&#39;m taking a down week the rest of the week.&nbsp; No exercise today.</p> Thu, 01 Mar 2018 07:00:00 Wed, Feb 28, 2018 http://mdeters.fastrunningblog.com/blog-02-28-2018.html <p>AM: 5 miles</p> <p>woke up this morning feeling tired. I&#39;ve been working later and not taking lunch breaks (I still eat) to get my work done since I have so much to do at work. It&#39;s starting to affect me because I&#39;m pretty tired. I considered not running at all today. I need to take it easy and allow my body to recover.</p> <p>Decided not to run this afternoon as I was swamped at work. Calf also has a slight twinge i need to be cautious about. For all my efforts at preventing injury, a little too much stress and not enough recovery can get you every time. Just gotta be careful&nbsp;</p> Wed, 28 Feb 2018 07:00:00 Tue, Feb 27, 2018 http://mdeters.fastrunningblog.com/blog-02-27-2018.html <p>AM: 3 WU 1600,2x1200,2x800 2.2 CD</p> <p>PM: 5 miles + kettlebell routine</p> <p>Got it done. I&#39;m getting tired from the accumulated fatigue and stress at work. Going to finally rest up a bit during the end of the week as I&#39;m in need of a down week and I have a race Sunday. 5:08,3:40,3:39,2:24,2:22</p> Tue, 27 Feb 2018 07:00:00 Mon, Feb 26, 2018 http://mdeters.fastrunningblog.com/blog-02-26-2018.html <p>AM: 8 miles</p> <p>PM: 5 miles with 5x20sec strides + standard core routine</p> Mon, 26 Feb 2018 07:00:00 Sun, Feb 25, 2018 http://mdeters.fastrunningblog.com/blog-02-25-2018.html <p>AM: 16 miles with 6 miles at marathon pace effort.</p> <p>PM: foam rolling + 1 hr. Pool run&nbsp;</p> <p>It was raining which put me in a bad mood. Not so much the rain but the fact that my shoes were soaked and heavy by half way through. I turned the watch to the time face for the pick-up portion and went by feel at marathon pace for the last 6 miles. Happy to see I was able to run pretty well even with heavy shoes. I&#39;m in good shape</p> Sun, 25 Feb 2018 07:00:00 Sat, Feb 24, 2018 http://mdeters.fastrunningblog.com/blog-02-24-2018.html <p>AM: 12 miles easy with Jenn&nbsp;</p> Sat, 24 Feb 2018 07:00:00 Fri, Feb 23, 2018 http://mdeters.fastrunningblog.com/blog-02-23-2018.html <p>AM: 3.3 WU 8K Tempo 2.3 CD</p> <p>PM: 4.6 miles</p> <p>8K tempo in 26:36 in a cold rain/mist. I couldn&#39;t get warm and my legs felt like crap for the first mile, which was pretty slow. Once we were able to warm up a bit we actually got to around tempo pace. I was tired by the last two laps. 1600m splits: 5:34,5:20,5:18,5:13,5:11. I guess that makes sense that I probably got 20 minutes at my threshold pace during this run.</p> Fri, 23 Feb 2018 07:00:00 Thu, Feb 22, 2018 http://mdeters.fastrunningblog.com/blog-02-22-2018.html <p>AM: 5 miles</p> <p>PM: 7 miles with 4x20sec strides + standard core routine</p> <p>Cooler with rain tonight</p> Thu, 22 Feb 2018 07:00:00 Wed, Feb 21, 2018 http://mdeters.fastrunningblog.com/blog-02-21-2018.html <p>AM: 8 miles sweaty and shirtless. In February.</p> <p>PM: 6 miles with a mile barefoot + standard core routine</p> <p>Very warm and messed up weather today. It was 80 degrees with high humidity. I checked the Hollywood FL weather today since we were there two weeks back. It was 80 degrees as well. We literally have FL weather. A record high for the day.</p> Wed, 21 Feb 2018 07:00:00 Tue, Feb 20, 2018 http://mdeters.fastrunningblog.com/blog-02-20-2018.html <p>AM: 3 WU 2000,4x800 2.5 CD</p> <p>PM: 5 miles + kettlebell routine</p> <p>I was a bit worried going in just a day after I did a big long run but the recovery day yesterday did the trick and felt great today. Ran quickly with not much effort. I could have done another rep but it&rsquo;s best not to over do it while everything is looking great. I need to stay healthy and I will race well this spring. 6:19,2:25,2:25,2:24,2:24. Hopefully I can get a long tempo in Friday</p> Tue, 20 Feb 2018 07:00:00 Mon, Feb 19, 2018 http://mdeters.fastrunningblog.com/blog-02-19-2018.html <p>AM: 5.5 miles slow recovery + standard core routine</p> <p>PM: 5 miles. feeling better</p> Mon, 19 Feb 2018 07:00:00 Sun, Feb 18, 2018 http://mdeters.fastrunningblog.com/blog-02-18-2018.html <p>AM: 3 WU 3x3 mile with a mile easy in between. 1 CD</p> <p>PM: 1 hr. Pool run + lots of foam rolling</p> <p>George came up with this workout (surprising I know) for me. The idea initially was to do 3x3 mile with an easy mile in between reps on the tow-path in 5:30, which is between tempo and marathon pace. Since the towpath was too wet I did them around Haine&#39;s which made them a little faster. Felt good through the second rep. The third rep started to hurt at 1.5 miles but it wasn&#39;t too bad. Pretty good workout. 16:24, 16:22, 16:16</p> Sun, 18 Feb 2018 07:00:00