Pool Running is Fun

7 miles easy

2 miles VFF + 5x10sec steep hill sprints

In case anyone ever reads this for training purposes, please note that I do push-ups and core work 5 days a week. I also do some light lifting.  

7 easy

15 min WU

6 x 3:00 min @ 5K pace with 1 min recoveries

15 min CD 

8 easy.  I tried out my new Timex Marathon GPS today and it works pretty well.  I kept looking at it to see my pace which I figure has a 30 second delay.  This is a low budget GPS and I bought it mostly for marathon training, repeat miles, tempos, and knowing how far I've gone on unfamiliar routes.  Once I get my more familiar routes accurately marked out the turn-a-rounds, I won't where the GPS on my easy day.

7 easy.  Hot again today....shirtless runs in October yay. It's supposed to be cold and rainy Sunday for the race...I just hope it's not too wet.

4 easy

That was really piss poorly run race at least at the beginning. I was going to ride my bike but I knew it would be raining hard at the end so I bussed/ran there. I got there at 7:10 and waited in line until 7:45 to pick up my packet, then waited in another line for the bathroom until 7:55. They didn't delay the race despite the fact that people were still in line....so I didn't get to warm up and I could tell as the rain fell in the first mile it wouldn't be my day. I guess you can't have a great race every time. Although the course markers were off and I didn't get to warm up, I still managed to run within 3 seconds of my PR so I'll take it.   I went ahead and ran four more miles within 5 minutes after finishing....I guess I was warmed up by then.

I ran in my Kinvaras hoping that they would provide more support than my A5s...unfortunately they are shitty shoes to race in but they did provide more support.

As I was running, I realized that a 12 mile long run is not long enough for a good 10K.  I need to work on keeping my overall mileage up and aiming for at least a 15 mile long run.  Marathon training should take care of that but I want to increase at least before my target race on November 11th. 

Results 

11 easy through Rock Creek.  Beautiful day, overcast and 54!  No I'm not being sarcastic, it is beautiful running weather!  It's been since early April that we had a nice cool day like this.  Last week it was 84 and humid.  What a difference a week makes.

10 Easy.  Another awesome day for a run...I dropped sub 7:00 minutes for the majority of the run and it felt really easy in the 54 degree air :)

10 easy.  Great weather for a run. Hit 10 miles exactly at 1:09:00.  Felt great.

15 minute WU

3 x 5:00 minutes 10K/5K pace with two minute jogs in between.

20 minute CD

 Today my legs were dead from all of the recent mileage.  I set out to do the workout but after the first five minute interval I knew I wouldn't be able to make it.  I could barely get up to 5k pace and settled just off that pace for the remaining two intervals.  After the third one I knew I had to pull the plug on the fourth.  I took it easy the rest of the way.  It's a fine line we walk between proper cumulative fatigue and injury.  

8 miles easy from work.  Nice out today. Still tired. 

scheduled day completely off.  It's been a long while since I took one.

I usually like to run races that draw fast competition so that I am pushed to do my best. However, I like doing great smaller races every now and then and today was amazing.  I went out in 5:25 for the first mile but all of the other mile markers were off and it was really windy.  I went through the 5K in 17:07, exactly the same as last week.  Unlike last week however I still felt great.  I surged away from the guy running with my and dropped him at about mile 5.  I won the race and established a new PR of 33:38 so it was a great day. (although if it wasn't so windy I may have PRed by even more?"  I hope I get the chance on Veteran's Day)

What made it even better was the award that I received.  It wasn't advertised on their website but it was a very sizable cash prize :)  That will go a long way in helping to cover race entry fees and perhaps a new pair of shoes that I need to get soon.  It was a great surprise.

 Running this race on this weekend is advantageous for decent hobby runners like myself because the local elites are gearing up for the Army 10 miler next week or are preparing for the Marine Corps Marathon in two weeks.  In addition the local Ethiopians were at a race in Arlington that did in fact advertise good sized cash awards.

Great run, good weather, a solid PR and cash in my pocket.  Can't complain there! 

Next goal, attempt to break 16:00 at the Goblin Gallop 5K on the 28th :) 

Results 

7 easy

7 easy

I got up at 6:00 and went up to the gym at work to get my run in and some light lifting. It is beautiful on the Mount Vernon trail at 7:45-8:00 in the morning and it only takes 10 minutes to get to work because there is no traffic at 6:00 a.m. Definitely going to do most of my running before work.  It will be even better when daylight savings time ends and it will be a little lighter out.  I even made it to work before 9:00, which tells me that I can put in more than 10 miles if needed.

Tomorrow I am going to do a 5K workout...most likely 4 or 5 x 4 min. at 5K pace 

16 min. WU

4 x 4 min. @ 5K pace with 1:30 min. recoveries then 1 minute 800 pace for good measure.

30 min. CD

I really tried to concentrate on the 5K segments on my pace and form.  I may have gone a tad too fast but that is all for the better in this workout since a dose of raw higher end running was what I was aiming for.  

I am doing hash run tonight so I might be adding some more easy miles. 

I went out this morning to run 10 but my legs were trashed from yesterday's 5K workout.  I threw in a good dose of specific endurance and some speed at the 5K level and I'm not that used to that since I've been doing more threshold/strength stuff for the 10K.  I ended up running 8 in a steady rain.  I was soaked by 4 miles in and my legs felt like dead weight.  ran it at 7:20s-7:30s pace and I couldn't go much faster.  Tired.

Gorgeous day with perfect fall weather, about 60 degrees.  I went out and ran the first 6 miles in a little over 7:00 pace then ran 6:58, 6:55, 6:33, 6:28, 6:22.  I backed it back down for the final mile because of the massive mountain that is Harvard Street Hill by the National Zoo.

Felt pretty good and this was a solid aerobic effort.  No doubt you will see longer and better progression runs during my Boston Marathon training over the winter.

I am looking forward to my 5K attempt next Sunday.  Although I have not spent a siginificant amount of training for the 5K, I only need a few speed sessions to get me where I can perform reasonably well.  Tomorrow I want to do an easy run and then hill sprints and drills in my Vibrams.  Then I want to hit some fast repeats with good recoveries on Monday and Wednesday and then do a little 5K taper Thurs-Sat.  My legs should feel pretty sharp by then. 

Decided not to run today.  I was sort of feeling depressed and I ate like shit.

16 min. WU

6 x 3:00 min @5K-3K pace with 1 min recoveries

16 min CD 

8 easy

6 miles easy then strides, plus running drills (high knees, butt kicks, skips, karioca, etc) some core, light lifting.

Tomorrow I want to do some short and quick work.  Most likely 8-10 x 1:00min with 1 min recoveries then take Friday off and do some easy strides after a warm up on Saturday. 

a little sore today from the hard drills yesterday.  I ended up running with the DC Hash House Harriers for a few easy miles and some beer.

off.  Didn't get a lot of sleep last night and I have the sniffles.

16 min WU

2 x 3:00 min. with 1 min recovery

1 minute blast up Harvard Hill

5 min. CD 

I am trying this trick a friend of mine had told me about.  Apparently during your peek week you rest up but do a mini workout the day before your race.  I think the theory is that it puts a sharp edge on your rested muscles to get them ready to race without tiring them out.  Hopefully it will give me that extra pop in my step tomorrow.

My legs feel rested and I felt like I could run a hard 15 miles today no problem so I think my peek is going well. 

Well I was far from my goal today at the race partly because of the amount of crazy hills and wind on the course. However, I'm not frustrated or anything because 1) I had a great time with some friends 2)won $100 for coming in second and 3) the race didn't get destroyed by a hurricane.

I took out the race with a local Ethiopian in 5:05 then a 10:15 and down from there once the Ethiopian took off.  The course was many rolling hills with the 1 of two downhills in the first part of the first mile.  It was also windy since hurricane Sandy is getting closer to the coast.

I also felt a bit flat while yesterday I felt amazing.  This tells me that I did not peak correctly.  When I ran my 10K PR, I took the day before off without cutting too much mileage earlier in the week.  This time I did the opposite. I feel that my best PRs are on regular mileage with a day off before hand.  I will remember this next time.  Peaking is very subjective to the runner and since this new method didn't turn out too well (just like it didn't turn out well last May in the Capitol Hill Classic 10K) I am returning to my normal peak routine 

In addition, I ran tough and on the edge of "anaerobia" but I could tell that I haven't spent enough time there since my focus has been on the 10K.  It also sucks to run by yourself for the second half of a 5K.

 All in all it was a fun day with some new friends and $100 in my pocket.

Next up, Veteran's Day 10K.  I want to ramp my mileage back up and do some high end aerobic work this week.  We'll see how bad the hurricane gets in the next two days. 

Results 

The first place guy and myself

9 miles outside in wet, flooded, cold and windy conditions.  Everything is closed including work.  I ran through a deserted Rock Creek pre-hurricane.  Crazy chaos but rather peaceful at the same time because no one else was out there except for a few pedestrians admiring the gushing river.  The hurricane will make landfall in about 4:00 hours.

11 easy through the damage left over by Sandy.  Rock Creek Parkway was closed and most of the trails were under water so I ran on the parkway with the millions of leaves and debris everywhere.  The Potomac looks like a sewer.  Most of the damage was minor however.  Back to work tomorrow.

10 miles easy before work.  I ate cheap mexican burritos last night for supper and I knew it was a mistake even while I was eating it.  Anyway today at mile 7 my GI system couldn't take it anymore.  Luckily I found a port-a-john.  Well there was no TP so some leaves had to do.  I should really eat better....no more cheap processed Mexican food.