Pool Running is Fun

12 miles easy @ mid-day around 7:00 min. pace.

 I have to take 4 days worth of vacation time between today and July so I am doing a number of half-days and running extra long in the afternoons to avoid doubles.

I took today off and went out to the Virginia wine festival.  I had a lot of wine.

10 miles easy @ an average of 7:12 pace.  

Beautiful weather outside today.  I will have to enjoy it before the disgusting DC heat and humidity descends upon the area for 3 months.

Easy 7 @ 7 min. pace. I guess it is my birthday today but it was like any other Monday.

4 miles easy @ 6:00 a.m. this morning about 7:45-8:00 min pace average

7 miles easy @ lunch break today at about 7:00-7:10 pace average.

I'm currently working on base miles to safely get me up in the consistent 60-70 range for the summer.  I'll start doing maybe one hard effort a week (tempo or low key race) and work up to an additional day of longer intervals.  However, I can only go as far as my body will let me and I must work on getting consistent mileage without getting hurt.

Easy 7 @ lunch break.  Great weather but the heat will be returning.  I'm sore from the increased mileage but totally not destroyed because I haven't been doing any workouts.  I need to do some hill sprints though.

Easy 10 @ noon + barefoot sprints, drills, etc.  Usual core and push-up routine.

Feeling tired and dehydrated today.  It was rough the last 3 miles. 

Easy 10 miles.  

Getting warm.  I need to drink more water.  Very tired.  I'm not used to so many miles.  I really don't see any benefit of doing my easy runs any slower than 7:00-7:15 range so I will either have to adjust or take more rest days. I think upping mileage to the 60s when you are used to the 40s is tough, even with all workouts cut out for the time being.  May take a few weeks to get used to.

I've decided to take a day off due to soreness and fatigue. I'm pretty dead tired and I don't want to get injured jumping my mileage straight into the 60s.  I should probably stick to the 10 percent rule and be patient.  I'll aim for 60 miles next week. After all I've only been back to consistent running for about a year.

12 miles easy through Rock Creek at about 7 min. pace.

 It was hot but not that humid and I ran in the shade.  I feel soo much better now that I took yesterday off.  I  think I may try to increase mileage and still take a day off each week or every other week at least.  We'll see once I start in with the workouts.

AM:  7 easy. hot

PM: VFF 1 mile + 4 x 12 sec steep hill sprints with drills 

7 easy after work.  Usual abs and push-up routine and core work.

4 easy at lunch

DC Roadrunners Run After the Women 5K --> 1st overall 16:55.  The first mile was 5:42 but after that I increased the pace and fealt very strong at the end.  I think the greater mileage is starting to pay off.  Eventually adding workouts and being consistent will really bring it together for me in the fall....16:0Xs maybe?

Easy 7 during lunch. sore.

11 easy earlier today.

Off today.  I wanted to run an easy 5 to make it 60 but patience is a virtue and I've come to realize that at this point I may be the type of runner that needs one day of rest each week.  I feel so much better.  I'm counting on that tomorrow as I am running the Father's Day 8K tomorrow evening. I will be in the 60s soon with one day off per week...unless I feel that the day off is not necessary.  I will probably add more short morning runs to the mix and consistently maintain 65 mpw once I get there.  Then add workouts.

I ran a race that supports the Georgetown Running Company racing team this evening.  I ran much better than expected!  I had some solid help really pushing the pace in the middle miles from a GRC member.  I wanted to at least break 28:00 and ended up running a PR of 27:02!  I felt strong.  I believe this slight increase in mileage has made a hug difference even without the addition of workouts.  The hill sprints and running twice on some days has really paid off. With a time like that in the 8K I am confident that I will be able to break 16:30 in the 5K by fall!

I was also happy that I didn't get destroyed by the female British Olympian marathoner who also ran the race.  I remember running the first mile in 5:23 and hearing the pitter patter of someone with a very quick turnover behind me.

http://www.safetyandhealthfoundation.org/20120617.html

Easy 7 at lunch break. Push-ups, core cork, etc.

Easy 4 before dinner. 

Easy 7.  Hot.

Holy shit balls it's hot.  I took my lunch break t 10:30 to get in 7 miles before the heat advisory took effect at noon.  My shorts were drenched.  Tomorrow I will have to get up very early to run since it is going to be very humid and 101 degrees F.

with it being 101 degrees with high humidity I took it indoors to the deadmill where I ran 10.5 on a 1% incline.  Started at 8:30 pace and went down to 7:00 for the middle 5 and 6:40 for the final 3.  Even with the incline the treadmill is not the same as actual running in many respects and therefore I will count it as 10.

Ran 10 at 6:30 this morning.  Getting out of bed to run really sucks ass.  I would much rather prefer running after work but the heat and humidity today have prevented that.  At least I got it in.  Sore...treadmill yesterday.  Not used to that.

easy 6 in Kinvaras.  Makes 60 for the week.

Did not run today.  I didn't really feel like it :(

4 easy early before work.  8:00 pace

7 easy during lunch break. 7:10-20 pace.  Push-ups, core work, etc.

4 easy.  8:00 min pace.  3 x 10 sec hill sprints

7 easy. 7:00 min pace. Push-ups, abs, core work.

It was great outside today...upper 70s.  It's supposed to be 100 on Friday and Saturday :( 

7 Easy at 7:00 min pace. Low humidity, not too bad.

12 @ 7:00-7:20 pace.  Hot but not humid (yet). Core work, push-ups.

I hit the dreadmill again today.  The temp outside was 104 with a heat index of 111, making it very dangerous to run outside.  I ran 7.5 with a 10% incline so I'll call it 7.

Today was supposed to be the Chris Carter Memorial 5K out in Arlington.  However, a serious storm ripped through our area last night and the run was canceled. Can I get my entry fee back? I guess it was just as well since it is 100 degrees and humid out right now.  It's supposed to storm again so I ran 10  a bit earlier today.  It was slow and I was dying...God it's hot.  I just couldn't make it 12 for an even 60 this week.  58 will have to do.