Pool Running is Fun

I was dreading my run today at first. It was about 30 with a 12 degree wind chill when I started but the wind slowly began to die down during the run.  I ran 8 easy. I ran through the woods, and through a lot of frozen mud and water and explored a little more around the area.  It still isn't a great place to run in Ashburn but it will do.

This week the weather has been totally $@^&*@ up.  On Tuesday I ran shirtless since it was a humid 70 degrees.  Today I wore tights, under armor, long sleeve, shorts, hat and gloves. WTF. 

I need to get a new pair of 890s.  My red ones are going to kick the bucket in two weeks. 

so today I planned on 20 miles.  Unfortunately all of my running buddies are injured or are recovering from injury and thus didn't join me.  So I loaded up my ipod shuffle and headed out the door.

The Hanson's plans focus on a shorter long run but done at a quicker pace, i.e. 16 at 6:20-30 pace. However, I've noticed that I really needed to work on my base endurance after having to stop in that very fast 18 mile run with Scott two weeks ago. I have focused on speed this past season but never went over 12 miles so I need some long base work My goal today was to run 20, but a slow 20, no quicker than 6:50 pace.  I ended up dong this and going a little quicker.

even with a slow warm-up mile and going up the extremely steep and long hill during mile 20, I still averaged in the 6:40s. You will notice that I held back for awhile and increased the pace until the end. Job accomplished for today. I want to get my mileage up and try to do a 20 miler every weekend while slowly increasing my pace during this run.

7:19, 6:52, 6:50, 6:53, 6:55, 6:52, 6:50, 6:41, 6:49,6:53   = 6:53 avg

6:45, 6:52, 6:45,6:48, 6:52, 6:30, 6:30, 6:28, 6:27, 6:50   = 6:41 avg

7 miles recovery run

well since I didn't run at lunch since I was busy I never fit my run in.  Damn...another week without hitting 70....I've got to get out there everyday even in I only slog a few miles.  I'll work on this.

legs feel sluggish from the 20 miles last saturday even though I didn't run yesterday.

4 easy at 5:00 am

10 min WU

2 x 2 miles, 11:07, 11:02.  I started the third but canned it (I don't know why, possibly lack of motivation or the unwillingness to hurt today)

20 min CD 

wow.  It felt nice out there...that is until I got out in the country around my office in Ashburn VA. Ashburn is like NW Ohio...but with hills.  It's hilly and very very windy. There was a non-stop wind 15-20 mph with gusts of up to 22 mph for most of my run. It is also 2-6 degrees colder here everyday than in DC.  At first I thought it was my imagination until I began to compare the places.  It really is a lot harder to run here.  DC was flatter for the most part and protected from the winds by trees and buildings.  Not so here.  At least when I line up in Hopkinton I will be prepared for all weather.  But man....that wind.

Today I decided to do a tempo run workout.  Instead of using my GPS I decided to go out and run a tempo by feel for 36 minutes (I no longer have the time to go any farther so a 10K tempo will have to be as far as I go during the week.) I did this because I was sick of constantly looking at my watch to see my pace or how far I went.  I was able to focus more on my form and actually running so I think I will ditch the GPS for tempos.

The ironic thing was that when I mapped my route and how far I went it turns out that I went 6.16 miles in exactly 36 minutes so that is about 5:50 pace, slightly faster than the exact pace I was supposed to be targeting! Tempos by feel are the way to go...I'll leave the GPS for the long run days.  Great workout today...felt like like I could keep going for another 6 miles at that pace!

windy and hilly again which in the long run (pun intended) is a good thing.  I noticed my lack of strides, hill repeats, and drills in my legs so I did some drills and some plyos and they felt amazing. I think in training for the marathon in particular you lose some of that quickness that plyos and hill sprints produce since your speedwork is limited to strength and tempo. These are more important now than at the beginning when I was doing traditional speedwork. I'm going to work on putting more Vibram Five Fingers runs and drills into my routine.  Hoping to get a solid 20 in tomorrow. 

ran a warm up mile to meet Lavar at Dupont circle.  From there we proceeded to run up Rock Creek trails and Beach drive.  The plan was an 18 miler.  Windy today but it was nothing compared to what I've been running in in Ashburn so no big deal.  I had to take a piss at one point and at mile 15 after we sped up the familiar feeling in my intestines came to me...too much fiber.  I had to cut off short to make it home.  Once I finished my business I went out and cooled down for two miles to make 20.  Felt strong otherwise.

WU mile, 7:23, 7:10, 6:55, 6:54, 6:46, 6:46, 6:38, 6:38, 6:40, 6:37, 6:30, 6:22, 6:17, 6:11, 6:19, 6:17, 6:30 (bathroom break) CD mile, CD mile. 

10 easy. sore as shit from the run yesterday and the lunges/plyos on Friday. Once I got warmed up it felt great. It was beautiful out today. 45 and sunny, no wind.

8 miles easy at lunch.  Started pushing the pace and dropping low 6:40s toward the end.  It was really easy because it was in the 50s today and when it's that warm I find it easier to get the legs moving. unfortunately it is supposed to be 30 degrees with 25 mph winds on Sunday...the day I attempt to race for the first time in three months. Effing weather. anyway I did by standard core routine.

2 miles in my Vibrams + 5 x 12 sec. steep hill sprints and speed drills after work. felt good.

10 min. WU

6 x 1 mile with 2:00 min. jogs.  5:47, 5:29, 5:33, 5:20, 5:32, 5:23

10 min CD

Strength day today. I wanted to get some good miles in instead of 2 mile repeats simply because I felt like it.  That's the beauty of training by yourself and not with/for a team.  I can basically do what I want.  Ironically, that has made me faster than I ever was with a team.  No pressure...just relaxed running and putting in the work. Anyway the mostly down hill direction was running into the wind while the mostly uphill direction was with the wind so it was sort of strange but it evened out me splits. averaged 5:31.  Good strength pace. Makes me wonder how I will fare for a half marathon.  I wonder if I had time to run 8-10 repeats how I would do.

sore from the hill sprints yesterday.  Warm out today. 

Wow today was something else.  So I worked at the FB campus today so I decided to run after work. I felt good so I wanted to go out and do 12 or 15.  It was 48 degrees and overcast this afternoon.  When I left work it was 37 and raining...not a super heavy but steady rain.  I went out and it got cold...hands went numb...and only my left foot was soaked. So I tried to get my right foot wet because my left foot felt like two pounds heavier. Didn't really work.  

I then came upon a red fox out at Haine's point.  The damn thing ran away and as I stared at it it started trotting toward me and then started coming at me.  Maybe I was near its den or something.  I just took off with an adrenaline surge.  It's amazing how fast I flew for a bit but the fox isn't any bigger than a beagle...oh well it was dark.

My skin was wet and freezing and as I ran by the tunnel on the bike path cars came by and showered me in water.  Whatever.  a bit later my right (dry) shoe came untied.  I had it with the run and came on home...cold and soaking wet.  Rain never stopped.  Oh well. 

8 miles at easy-moderate pace. I decided to not do this week's tempo run because of the 10K that I am running on Sunday.  Legs are sore in strange places due to last night's debacle run.  Nice day today.  I'm planning to do 4 more when I get home from work.

8.2 miles easy-moderate.  Nice out today.  I never did get that second run in yesterday.  Exhausted from lack of sleep. 

6.5 easy. a few strides and drills.  Tomorrow's race won't end up being a race, at least not a race against the clock.  Going to be 20 with 20 mph winds at 8:00 a.m. not exactly great racing weather.  Ironically it was 58 degrees, sunny, and calm yesterday.  I guess February is a fickle beast. 

Today started cold and windy.  It was in the mid 20s at race time so I was bundled up in under armor, hat, and gloves. I would say it was a good indication of things to come. 

A contingent of Falls Road racing team members from Baltimore came down and a few local Ethiopians were in the mix.  Along with them were two members of the Pacers New Balance racing team.  These guys are professional runners and work at the stores part time.  I'm not sure why they are running these local amateur races...maybe as a workout. I checked their times against their same times from the Veterans day 10k last November of the members who ran both and both of them were 30-40s slower.  I figure that I was as well due to the following factors:

1. Cold and wind.  The cold and wind made it difficult and considering the pack sped of at two miles I was forced to run alone most of the way.

2. Course.  The course had a huge overpass and was hilly

3. training.  I have not targeting 10K specific endurance.  In fact, I haven't been to that speed since my final day of speedwork over a month ago

I could tell it was a good race because even though my wheels weren't used to moving that fast, I was strong toward the end.  Those long runs were right there for me and I'm sure my half-marathon-marathon fitness is right on track for the races in March and April.  All in all a good day.

Results 

11 miles easy with Brian.  Beautiful day but freezing cold.  Glad to have the day off from work.

8 easy. Super windy again.

8 easy and some light lifting. Extremely windy. Warm when not in wind, freezing when running into it.  My easy runs have been getting faster lately.  I always run them by feel but when I look at my GPS afterwards, my average pace ends up being 6:49 or 6:53 even with the winds, hills, and a 7:15 WU mile.  I don't know if this is a sign that I'm getting in better shape or that I am just pushing harder.  

After these past few easy days recovering from Sunday's race, I want to do a strength workout tomorrow.

Wildlife sightings: 1. a groundhog out of his burrow.  When he saw me and tried to run but it was funny to see him scamper.  Probably a good sign that spring is coming since he was out and about.  2. Same old chicken hawk riding the winds. 3. startled blackbird that didn't hear me coming.

11 min. WU

3 x 10 min. @ strength pace with 3 min. recovery jogs

10 min. CD

Decided to go by time and perceived effort today because the wind was blowing at 30 mph here in Ashburn.  I really didn't feel like running today and I tried to find an excuse not to but I told myself to man up and went out.  Turns out I had good workout.  There was one point when I was running uphill straight into the wind feeling like I was barely moving. 

Ashburn core routine:  Since I've been out in Ashburn my regular core routine has changed.  I don't have much time after my run but I get a bit in.  On MWF I will do planks and side planks and the ab machine with 30 pushups. TH I will do abb machine, push-ups and seated row machine to work the back and shoulders. I don't spend much time on them, just enough to strengthen the core muscles. 

5 easy.  Decided not to do 8 because of yesterday's workout and tomorrow's hard 20 miler.

Although rainy, today was the best day to run this whole week.  The 30 mph wind was non-existent today.

 Wildlife Sighting: A beautiful red-tailed hawk sitting on a stop sign and two Canada geese who wouldn't move off the path. 

well today I did a long run and I was by myself.  My buddies couldn't make it for various reasons.  I started when it was drizzling out and it continued to drizzle for ten miles.  I was pretty much soaked then but only a bit of my shoes were wet (until the end when they were wet).

The plan was to run 10 easy and then 10 progressively faster until 6:00 flat or faster.  I went up Beach drive and ran out of road at an intersection at 8 miles so I turned around and ran past where I entered the trail, ran 1.5 miles and turned around again. This extra bit turned out to be very hilly which you can see in my splits.  I also went too hard around the 13-14 mile area where you feel great but slowly faced the "wall" at mile 18-20.  Anyways my legs hurt now.

splits:

7:15, 7:05, 6:55, 6:45, 6:52, 6:48, 6:51, 6:39, 6:35, 6:35, = 6:50

6:20, 6:15, 6:02, 6:06, 6:12, 6:20, 6:11, 6:25, 5:59, 6:27, = 6:13

8:15 (CD) 

8 easy recovery run.  Legs are pretty dead tired.  The beer last night probably didn't help. Warm 52 but windy. nice day.

8 easy at lunch.  Beautiful day for a run.

5 easy during lunch

it was raining hard with winds at 25mph and cold--ridiculous weather really. I met up with a group of runners called the Capital Area Runners for a workout.  There are a couple of fast guys and some guys my speed.  I think I am going to join them and run for their club so you may see me in a new singlet during my next race!  We were supposed to do 8 x 800 but with this shitty weather we only did 6 with a 400 jog in between.  Not Hanson's strength running I know but it is what I needed.  I needed some faster stuff after that 20 miler on Saturday.   

8 easy at lunch.  beautiful pre-spring day.  Breezy, 52 degrees. Legs are tired from yesterday but that's to be expected.

5 miles easy at lunch (standard core routine)

mile WU

3 mile tempo on track about 5:30-33 pace

800 jog

1 mile faster in 5:05

about 2 mile CD

Workout at the track with CAR members.  Good day.  I like it.  It would probably be better if I were doing things like 3x3 mile, 10 mile MP, etc.  Problem is is that I really don't have the time with the workday and long commute. I'm tired and I have a nice 20 miler tomorrow.