Pool Running is Fun

1 hr. 10 min. run. First day over 8 miles.  i was tired and my legs were sore going in since I ran yesterday and then proceeded to eat happy hour food and down many brews and then topped it off with late night pizza last night.  wow. Anyway I made it through but I am now very tired.

1 hr. 10 run.  I wasn't going to go for over an hour today. But get this: it was over 50 degrees out and I couldn't resist.  I felt much better today than I did yesterday despite the long run.  I feel fine but my legs are definitely fried.  I have the endurance and the fitness but my legs are not able to recover fast yet. However, I seem to be improving on that every week. Great day for a run.  Very very hilly!

AM: 1 hr. pool run

PM: 30 min stationary bike. Standard ab routine + stretching

I decided to take today and possibly tomorrow off from running since I really did a lot by running 9 miles two days in a row and my ankle is a little sore.  It still takes my right calf/achilles longer to recovery it seems simply because it is still weak.  Keeping something immobile for months really adds to functional loss. The good news is that it is coming back.

AM: woke up, went back to sleep

PM: just 15 min on recumbent bike before giving up. I did do my ab routine and some achilles PT

I'm not sure what was wrong with me today...I know most of it was shear laziness. Usually when I'm not happy I get lazy in my working out. I just felt like doing nothing. At least I did something, which is my goal to do something everyday.

AM:  1 hr. pool run

PM: 4 miles easy on treadmill + standard ab routine, achilles PT, ab machine, stretching.

I forced myself to the pool today and it was ok. I ran on the treadmill for 4 miles wishing I had brought my running clothes for a run outside.  I think I'll plan on running outside tomorrow.

note: I did no achilles PT - raises, drops, etc. on Sat. Sun or Mon. on Mon and Tues my achilles was sore (not on injury site -above it). I was afraid I was pushing it too much with last weekend's double long runs. Strangely the soreness only went away after doing heavy loading PT on it yesterday. Did the same today. Ankle is getting stronger.

AM: I purposefully slept in

PM: 5 miles outside at lunch. Standard core routine and some gastroc work for my achilles

Sleeping in was great this morning.  I'm going to change the focus toward more running in my training and less PT work. I'll be less concerned with increasing my weekend long run and more oncerned with consistency. For now I am planning on going to the pool MWF next week while making sure to run 4,5, or 6 miles most of the week and a 7 or 8 miler on Sat.Sun. Of course I may have to make adjustments.

AM: 1 hr. Pool Run

PM: 5 miles outside a little under 8:00 average. Standard core routine and some Achilles PT.

Working on getting my achilles/calf's full range of motion and strength back. It's still not 100%, more like 90%. I did a pick-up for a few seconds in the middle of my run to see how it felt. It feels much better than when I did that last week but my ankle still doesn't like much anything 7:00 or faster pace so I will keep working on strength and flexibility.

Decided to join some ladies (fast ladies) on the team for a short run. Keep in mind I haven't ran any mile under 7:30 yet since coming back and have averaged about 8 minute pace. This run was different. splits:

7:40, 7:16, 7:27, 7:05, 7:03, 7:00, 6:50, 6:50

There were a few times where it felt more like a tempo. We probably went a little too quick but the good part is that my ankle, though weak, held up well and it feels great now. Perhaps it needed this "push" to further strengthen it. 

8 easy at 8 min pace. Calves are a bit sore. Actually had to do some real work yesterday. My quads are overly strong I think due to all the pool running, while my calves are weak in comparison due to the lack of running.  I need to get into the weight room for some more lifting I think.

AM: 1 hr pool run.

PM: 5 miles at lunch. standard ab routine. PT on calve, drops, box jumps, leg squats

Sore in the pool this morning. Cold run outside. ANkle is stronger.

AM: planned sleep in

PM: 5 miles at lunch. cold out. Standard ab routine + Pt. box jumps, calf drops, etc.

Those box jumps really make my calf/achilles strong/feel good. weird.

AM: 1 hr. pool run

PM: 5 miles easy. Standard ab routine. Achilles PT, ab machine.

Cold, tired. My easy pace seems to be getting faster.

Everything is closed. Work, the pool, the gym. There is a foot of snow outside and nowhereto run. It sort of pissed me off because I was on a roll with my running but took today off. Not worth hurting myself running in this crap.

5 mile run and an hour pool run.  Off work again today since my campus is closed. Warm this aternoon and most people have dug the sidewalks out so while I was hurdling snow drifts, I did get a decent run in by running circles outside Washington Lee high school then went to the pool.

10 easy. Felt great today, really strong. Most of the trail was clear of snow. I even dropped some low 7s and averaged 7:30 pace. Felt like my old self for a change.

7 miles easy. Some really icy patchesout there on the trail. I had to literally stop a few times t go over the ice patches, I fell flat on my ass once. I'm looking forward to the very warm weather on the second half of this week.

I proceeded to go to the pool for an hour afterwards since I had no plans today. So fricking tired after that but that was the point.

AM: 1 hr. 10 min. pool run. I'm too sore to go running today. Took a long nap.

5 miles on the treadmill at lunch. Last mile at 6:00 minutes. Ankle much stronger...feeling mor elike myself. ankle probably at 97-98%. Standard Ab routine, PT

AM: 1 hr. pool run

Lunch: 5 minute warm up on bike, standard ab routine, thorough stretching, achilles PT, some machines, box jumps, etc.

PM: 6 miles at a quicker than usual pace, probably lower 7:00s but who knows. Ran with club then ate burritos. yum...burritos. 

5 easy at lunch. Standard ab routine, some box jumps. tired from yesterday

6 miles at lunch. did ankle PT. Did not do core.

Did not go to the pool this morning and opted for more sleep. Last run in Ashburn. Looking forward to my morning routes at Foggy Bottom again next week.

Beautiful day today. Ran by feel but apparently that was fast. I averaged 7:24 pace for 11 miles...getting faster.Even 40 for the week.

10 miles easy but very hilly route. 60 degrees again. Nothing like going out in the sun and getting a solid 10 miles in. Decided to go the hilly route to see how my achilles and calf would like it. It stood up much better this time on this route and the whole ankle is strong. I would not say 100% but it's getting close.

I've been going by feel (like always) to determine what my easy pace is while monitoring it on my GPS so I don't get carried away too early. I try to make sure that my first mile is not faster than 7:50-8:10. Anyway I have 4 miles in a row all at 7:20 on the flat portion. This is telling me that my easy pace is getting quicker and I associate this with my ankle getting stronger and more flexible. Won't be long now until I add in some fartleks and then on to rejoinging my club for workouts in a few weeks!

AM: 1 hr pool run.

Today was my first day back in downtown DC for my job. I had a long day of getting things installed and learning the new processes so I didn't go to run during lunch. By the end of the day I was tired and hungry so I just went home and skipped the run. It probably is a good thing to recover after the big mileage the last few days and the big hills yesterday.

AM: 8 miles easy + ab routine, leg press, PT, etc.

Today was the first day back at GW gym before work. There are some logistical things I need to iron out. Also, I need to drink more water in the morning and have a little something to eat before I get out there to run. I was feeling a little crushed at the end of the run. I'll figure it out and I might even figure out how to run commute.

AM: 1 hr pool run.

PM: quick 6 mile run. 

I attempted to get out and run a lunch break run but I just don't have the time like I used to for lunch. I think I am going to run after work on the days that I pool run in the morning. The best schedule is still a work in progress. I'll have to figure it out. I didn't get a chance to do core so I will do so at home later.

8 easy after work. I ended up going a bit too fast. Anyway the turkey chili I ate Wednesday came back to harm me. I had to stop at mile 7. Freezing cold and super windy. I went ahead and did my ab routine but also some rows, deadlifts, calf raises and ab bench.

4 easy. extremely cold in the teens. My legs are completely dead. They just wouldn't move. I think that I really extended myself with the deadlifts.