Pool Running is Fun

AM: 8 easy in the humidity

PM: 5 easy + standard core routine, stretch, foam rolling

Hopefully I get used to the humidity again quickly, because it's now marathon season. I'm less than 15 weeks out right now. The mileage will be going up, the pool running will be going up, the drinking and cookies will be going down, and I'll be tired. No more work vacations, no more holidays, just the grind.

AM: 2.5 WU 2x800,1600,2x800 2.5 CD    2:29, 2:26, 4:56, 2:21, 2:19

PM: 4.5 easy + alt. core routine, stretch, foam rolling

Workout this morning. the first VO2 workout in quite awhile. My legs felt very heavy but eventually, once they were stretched out a bit, I seemed to run just fine. Eventually the volume of workouts will go up and so will my mileage, which means my splits will probably slow. Howver, it's marathon training and the interval sessions are the least important effort of the week, whereas last spring they were probably the most important.

AM: 8.5 easy

PM: 5.5 easy + standard core routine, balance board

I forgot my shirt this morning so I could do my normal routine in the gym and had to ask the gym staff nicely to at least let me in to take a shower before work.  Cooler and less humid today. Glide boosts are about done after doing those hikes in them last week.

AM: 1.5 hour pool run

PM: 9 miles with .5 straights and curves

long pool run. 1.5 hours can take awhile going back and forth in the pool. Tired during the day, moreso than if I would have run. I'm not sure what pool running does to you but it makes you tired and hungry. I guess I should expect this going over 2.5 hrs of aerobic exercise in a day. If I would count the pool running as real running, I probably would have gone 18 miles today (10min pool running equals a mile land running)

AM: 2.7 WU 8K tempo 2.7 CD   1600m splits: 5:35, 5:30, 5:19, 5:17, 5:05

PM: 4 miles pretty easy + alt. core routine, stretch.

tired this morning. I think the 1.5 hr pool run/9 mile run combo is the max that I can do on a recovery day.  I was fine once I got going today. That first bit of fatigue is setting in. 

AM: 11 miles easy. humid

PM: 1 hr pool run

Hot today. tired from last night.

So that's 87 miles this week with 3.5 hrs of pool running. Total "voulume" is 108.

AM: 14 mile progression run. Last four: 5:41, 5:33, 5:19, 5:07. Of course that's a bit downhill. Have not yet hit a true marathon long run. Me thinks next week will be the first. good weather, low humidity for a change. Won't last long sadly

AM2: 1 hr. pool run right after run

AM: 9 easy + lifting routine, stretch, foam rolling

PM: 5 easy + 5x11sec hill sprints

feel good this morning. Pretty good weather. it's going to get very muggy this week though. Glide boosts are toast. didn't quite make 600 mostly because all of the hiking I did in them. 

AM: 2.8 WU  400,800,1200,1600,1200,800,400    73, 2:28, 3:43, 4:58, 3:36, 2:23, 64  2.5 CD

PM: 4 easy + standard core routine, stretch, foam rolling

nice weather this morning with lower humidity. That pattern will not last, however. Also George made a point that I was getting a bit carried away in the last 2-3 reps but I felt really good. The point is that those few extra seconds will not make me any better, just a lot more tired and with 13.5 weeks in the training block to go, I can't get too tired in any one workout or I will reduce the effectiveness of the all around training.  Patience, patience, patience. Everything you need to know about successful living can be found in running.

AM: 1.5 hr pool run

PM: 9 easy + foam rolling

the forecast is looking absolutely terrible for running. I'm talking mid 90s with 75+ (!) dewpoints. Pretty horrid. I'm going to need an IV drip simply to stay hydrated. It's like the amazon up in this b@t&*. Evening run was 91 degrees with 75 dewpoint. Thank God for the wind. Also my new Adidas Energy Boosts suck. Way too much shoe.

AM: 9 easy before the sun came out. radio said it was 80 degrees at 6:00 am in DC the dewpoint already 72.

PM: 5 easy with 5x20sec strides + alt. core routine, stretch, foam rolling

absolutely disgusting forcast Running isn't all that much fun when there are long stretches of oppressive weather.

AM: 2.7 WU 5K tempo (5:40, 5:21, 5:10, 38) 2.7 CD felt heavy/hot/tired

PM:

It's seriously 81 degrees with a 73 dewpoint at 5:45 am. The sun hasn't even come out yet. Today's forecast: 96 heat index 105. tomorrow: 96 heat index 108. Sunday: 95 heat index 107. I guess if it wasn't for the humidity my allergies would be much worse. Those have started too though. random eye itches, 3-4 sneezes in a row. It won't be long now. First dry day they'll be here.

AM: 11 miles "easy" then I went straight to the pool and did a 50 min pool run.

working on moving faster during pool running to get a god workout and a recovery session all in one. It was a success and seeing as how the high is 98 today with a 108 heat index, I won't be doing a double. it's Hoooottt and it's not just the temp. it's the humidity which is as bad as I can ever remember it being her in DC. This morning at 6:00 am it was 81 with a 76 dew point with a heat index of 90, even before the sun came up.  Can't really get a lot of quality in on days like this, although I'll try tomorrow.

That's 90.5 miles of running this week + 3 hrs. 20 minutes of legit pool running for a total volume of 110.5 (10min pool running = 1 mile land running effort)

AM: very hot/humid 14 easy with last 2 miles pickup. Can't really get much done as far as quality is concerned when the conditions are this bad. Luckily I have time before I need to start hitting the marathon specific long runs.

PM: 1 hr. pool run

AM: 10 easy + alt. core routine, stretch, foam rolling

PM: 5 easy + 5x12sec hill sprints

a little cooler this morning. Nicer. evening was very hot at first then the storm clouds came in and there were some awesome cool pockets that were quite refreshing. Still going to be ridiculously hot tomorrow (98 degrees, heat index 108) but we are almost through it. Allergies getting a little worse each day.

AM: 2.7 WU 8x800m 2.5 CD        2:33,2:29,2:27,2:23,2:26,2:26,2:23,2:22

PM: 4.5 Easy + standard core routine, stretch, foam rolling

Hot/Humid once again this morning. Controlled effort. Marathon training is all about the strength, not the speed. Had to relax alittle bit afer getting antzy that 4th rep. Evening was very hot/humid once again

AM: 1.5 hr pool run

PM: 10 easy

Hot/humid again (of course). Tired. Getting in shape from all of this working out. You can actually see my abs. 

AM: 10 easy + alt. core routine, stretch, foam rolling.

PM: 5 very easy

very humid this morning. legs are tired. I think I've hit my limit on the amount of work I can get away with on the "easy" days and still be able to recover the legs for workouts. I'm hoping the body can recover quickly before the very hard long runs start or I may have to back it down a bit somewhere here. Marathon training is always riding the fine line between not enough and too much. 

AM: 3 WU 8K tempo (1600m splits: 5:36, 5:23, 5:18, 5:15, 5:05) 2.5 CD

PM: 5 easy

legs were tired but they woke up. I myself am tired and need a nap. No time for that though right now. Work is going to get hectic at the same time the marathon specific long runs start next week. I'm going to have to make sure I don't do too much at once. Not to mention I just had my first legit allergy attack this afternoon. I'm very allergic to ragweed and mid August starts the shittiest month of the year until October.

AM: 12 easy

PM: 1 hr. pool run

that's 96 miles and 3.5 hrs of pool running this week for a total volume of 117(!) no wonder I'm tired. Come get some

AM: 16 progression. Last 5 at 5:27 avg. It is down hill mostly during the last five.

PM: 1 hr. Pool run + foam rolling

AM: 10 easy

PM: 5 pretty easy + 5x12sec hill sprints + standard core routine, foam rolling

I get to work this morning, pack my gym bag, and go to the gym only to discover that the gym is closed this week. I hate college gyms. Well I had to shower in the sink and did not get to foam roll or do core.

AM:  2.7 WU 3x(1600,800) 2.2 CD  5:11, 2:28, 5:05, 2:25, 4:59, 2:22

PM: 5 easy + standard core routine, stretch, foam rolling

Not much to write home about. Workouts during marathon season are about strength/volume, not speed. My legs are too dead from mileage to go much faster anyway.

AM: 1.5 hr pool run

PM: 5 easy

Legs are pretty tired. I am going to back it down this evening to allow myself to recover a bit before marathon specific long runs start this weekend. Nice recovery day

AM: 10 easy + standard core routine, stretch

PM: 5 + 6x100m strides

felt better this morning. Ok weather but the heat/humidity will be back tomorrow. Hell it's almost September and it's going to be in the upper 90s tomorrow.

AM: 3 WU 3200,1600 3 CD  10:35, 5:12

PM: 5 easy. very hot, about 94, high dewpoint

took it pretty easy this morning since the dewpoint was 75! it's really nasty outside. It's supposed to be 95 degrees today, 10 degrees above average.

AM: 12 easy, very humid

PM: 1 hr pool run.

I had to work today. So thats 93.5 land miles and 21 pool "miles" for a total of  114.5

AM: 3 WU 4321 Long run 1 CD   (5:34,5:39,5:29,5:34) (5:31,5:34,5:36) (5:29,5:26) (5:29) 

PM: 1 hr. pool run + foam rolling

First taste of marathon pace and in this weather it sucks. Pretty dehydrated despite drinking loads of water this morning. It's just too humid for this type of workout. shoes were soaked that the end of the three, making it tougher.

AM: 10 easy + standard core routine, stretch, foam rolling

PM: 5 easy pretty slow

ran slowly because my legs are pretty cooked from yesterday. 

AM: 3 WU 4x1200m 3 CD  (3:58,3:51,3:45,3:42) + standard core routine, stretch, foam rolling

PM: 5 easy. 

Workout started pretty damn slowly. We were all a little beat up after Sunday. I felt good on the fourth rep and debated doing a 5th but since I'm running 21 miles Friday morning before work, we thought better of it.

AM: 1.5 hour pool run

PM: 9 easy.

still pretty damn hot and humid. it's gross. This weekend we're in store for a major cool down. No more 90+ degree days for at least a week I hope.