Pool Running is Fun

15 minutes outside

sick this morning.  Too much partying on New Years

still sick.  Have fever

still sick, but no fever.  20 minutes of jogging outside.

1 hr. of pool running.

20 min running.  I have no Idea how far I am going. I'm working back up to an hour of easy running everyday.

AM: 1 hr. pool running 

PM: 20 minutes running + standard core routine, PT

AM: 1 hr. pool running

PM: off.  Need a day for my weak achilles complex to heal.

AM: 1 hr. pool running

PM: 25 minutes on treadmill....getting faster and going longer! Standard core routine + achilles PT

22 min treadmill running. Core routine, Achilles PT

As with all my posts, I really have no idea how far I'm going.  I got up to 7.5 on the treadmill for 10 minutes of my run today so I am now able to go much faster than the 30 second bursts of 5.3 I started at.

By the way, standard core routine involves a minute plank, 45 sec side planks on each side, another minute plank, oblique work, 30 push-ups, and supermans all in one routine. I usually do the ab machine a bit as well.

Achilles PT involves weighted flat ground calf raises, right leg-balancing, and some light lunges.  Nothing too complicated but these things are really helping my leg get stronger.

AM:  1 he. Pool run

Not sure how far i went but it's probably a little further than 3 miles but I am going to be purposefully conservative in my estimates until I switch back to recording my runs by miles.  I won't do this until I can hit an hour easy everyday so until then, estimates will suffice.

I went out for 30 minutes in the rain and I was just fine.  My ankle was slightly sore but not my achilles, it is the top of my foot that's tired and sore.  I'm assuming this is because it hasn't had to work in a real running motion for 5 months.  Even a million calf raises can not prepare everything in my ankle for running.

Anyway I went to the pool for an hour afterwards.  I was very tired after that.  Sore and tired...going to be a long road back.  Getting used to being sore is a good start.

30 minutes again.  Nice day.  Ankle complex was tighter than yesterday.  I have to push it though as long as I don't feel any of the bad kind of pain, which I am not.  Luckily after a few days of running and a day off, my ankle feels extremely better.  Almost like it needs to rest more often than the rest of my body since it is so weak from sitting idle for so long.  Hopefully it catches up.

AM:  Too lazy to get up this morning to make it to the pool :(  I really should have gone.

PM:  30 minute run outside during lunch. Standard Ab routine, PT. It's really odd to run part of a route when the last time you ran that route was 6 months ago.  A lot of things change.

My ankle complex was tired and sore.  Probably going to not run tomorrow. 

AM: 1 hr. pool run

PM: 30 min quick RPM stationary bike + Standard core routine + PT

AM: 1 hr. pool run

PM: 23 minute run outside.  A beautiful day but I am very tired and sore from all of the increase in running and PT I've been doing on top of pool running. Considering not going to the pool tomorrow morning.

AM:  No pool run. Felt great to sleep in for a day. Slep from 9:30-6:45!

PM: ran outside. Did not have a watch. ran 3.4 miles. Standard Core Routine + PT.  Up to holding the heaviest barbell in my hand while doing calf raises...I thought I was being too agressive with it lately but the more I push my ankle the stronger it gets.  No pain at injury point but still some soreness/weakness from inactivity.

AM: 1 hr. pool run

PM:  off.  I need to cut my lunch break short so I can leave work a little early due to plans. Not only that I wouldn't be running anyway since I'm going to attempt 35-40 minutes tomorrow morning and I want to stick to just five days a week of running for the next few weeks.  Of course I will be trying to push the time higher as my weak ankle will allow until I can get to an hour each day.

tired today. i had a mid-day party to go to and drank plenty of beer.  You know how that goes so I didn't end up running or going to the pool

I literally wiped the dust off my GPS. The last run I had stored in there was from July 29, the day I f^&$#d up my achilles. Anyway I wanted to see how fast my easy pace really was.  As it turnsout it's right where it needs to be.  i hit exactly 8 min miles for my first 40 minute run! No problem with my calf complex. All of the PT and strengthening combined with he rest day yesterday yielded some big progress for the achilles.   To top it all off I went and pool ran for an hour.  Extremely tired but satisfied.

sore this morning but it's beautiful outside so I went for a run and made it 40 minutes again! After 20 min. my ankle loosened up and I forgot about it. Went to the pool again...now I'm really tired. Such a beautiful spring-like day outside. It's 53. Ironically enough we have a winter storm warning and the high on Wednesday is 18.

40 min easy + standard core routine.

Woke up this morning and everything is cancelled. A snow storm followed by an arctic blast is on its way and everything gets cancelled around here in the DC area....I find it to be quite humorous, having grown up in NW Ohio but hey, a free day.  

I wasn't going to run today but changed my mind..leg is holding up but my legs overall are tired from the running + pool running the last two days.

AM: pool closed. work a mess. Had to work from FB and thus could not do any lunch break work.

PM: 1 hr. hard pool run after work. It's extremely cold with snow and ice outside.

AM: 1 hr. pool run

PM: Standard Core routine + some more ab work + Ankle PT. 20 minutes of stationary. tired. Probably has something to do with lat evening followed my early morning pool run.

AM: 1 hr pool run.

PM: late for work today since metro made me miss the shuttle. Sat out in 7 degree temps for a half hour waiting for the next one.  Needless to say I can't take my full lunch break today.

First day at 50 minutes. About 8 min pace. Constantly dodging ice sucked. About 20 degrees with 7 wind chill. I was in full winter gear which is rare around here. Looking to hit my first hour run next weekend. Happy to be running.

First goal on my way back completed. I made it an hour running at an easy pace this morning (about 8 min pace)! No problems just need to get my achilles complex stronger and more flexible. Looking forward to spring.

AM:  1 hr. pool run

PM: ran three miles on the treadmill.  Wasn't going to run but everything felt fine and I didn't want to do the bike.  Picked it up toward the end. Even with a warm-up mile I ran it in about 23:30. Standard Core routine and PT.

AM: none

PM: 4 mile treadmill, pick up toward the end. Felt just fine. Standard core routine, a good stretch, some PT

I was very tired this morning for some reason. Probably the hour run the other day.  The impact forces and muscle movement of running cannot be replicated by any other activity, no matter how much pool running and stationary/eliptical you do. I'm experiencing this first hand. For instance, I ramped the treadmill up to a pace that felt really fast but I was hardly breathing...my legs need to catch up to me lungs/heart. Basically I need to run more (leg permitting). Interestingly enough the more I push the better it feels.

AM:  drug my ass out of bed this morning at 5:15 as usual when going to the pool.  It was very cold (10 degrees) and it had snowed  .5-1 inch.  I walked all the way there only to see that the pool was closed due to snow and cold. Ridiculous. I was pissed. This would never have happened back home in Ohio...then again we'd have to drive 30 miles for the nearest public indoor pool. Anyway I didn't pool run.

PM:  lunch break was a work break so I went to the gym, ran a quick three miles and did some ab, PT, and upper body lifts.

AM: 1 hr. pool run

PM: 20 min bike. Standard core routine, PT, some lifitng.

AM: Nothing. Tired. gonna run this afternoon

PM: 6 miles easy at lunch. Some ankle PT

what a beautiful day! mid 40s and all that crappy snow is melting. I can actually smell the air and having my face exposed doesn't sting. My ankle feels good and I have no doubt that I'll be able to make it 1 hr. 10 min. tomorrow.

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.

13 with the team. really cold. Now I'm sore. This is the furthest I've run since July. Headed in the right direction.

8:50, 7:33, 7:21, 7:21, 7:01, 6:50, 7:01, 7:06, 6:47, 6:41, 6:44, 7:02, 7:30

8 easy. Of course I ended up going much faster without paying attention. First mile was good at 7:50, last mile was a bit fast at 6:50 but it all felt easy. Warm- 50 degrees...which is actually average high for this time of year near DC. However, this winter is a f^&ck*&( mess. Tomorrow it's supposed to snow 6-10 inches. By Tuesday morning, it's forcasted to be 8 degrees...seriously. It's March.

snow storm. Ice and snow everywhere. This afternoon it was only 18 with much lower wind chills. Mind you the average high this time of year is 51. Completely ridiculous. Anyway everything was closed: work, pool, gym, track, all of it. I decided to not go and attempt a run. Why bother? I have no pressing races coming up and I might as well not trip on ice and tear something else.  In other news it's only supposed to be 8 degrees tomorrow morning so I will go treadmill at the gym.

8 miles on the treadmill. Last 1.5 miles at 6:00 pace. Treadmill set to 1 incline. Standard Ab routine + light deadlift machine and calf/achilles strengthening.

So the average lows this time of year are in the 30s. This morning it was 8 degrees and everything was covered in ice and snow. Totally not worth it to even attempt to run outside. Looking forward to normal temperatures next week. We have a few more cold days ahead.

AM: 1 hr pool run

PM: 6 mile run after work. Nice outside, 37 and sun setting. Standard ab routine + some deadlift machine, leg press, ab bench, calf raise machine and some eccentric drops.  Leg is almost 100% felxible and equal in strength to left leg. Still feels a little weird. 

9 easy/steady through Rock Creek. Ab routine + row machine + ab bench + calf machine for PT. No dead lifts. Still sore from doing those yesterday. I still can't figure out if I want to train in the morning or the evening but everytime I train in the evening, it is really hard to get up the following morning. I'll figure it out somehow.

Wow, super stressed from work.  going to have to do work from home + bigger issues at work. Skippedmy run

Met up with some friends in DC for a run in my old neighborhood - Rock Creek.

7:59, 7:21, 6:58, 6:55, 6:45, 6:55, 6:40, 6:40, 6:59, 7:35, 7:05, 6:57 

The weather is great. Tired now.

Another nice day out today. Went out for 10 miles then continued on to the track where I ran the straights at a pick-up and the curves easy. Basically my first introduction to faster running.  Felt good. Ankle can take a good load now and the flexibility is there. I need to push it a little and it feels better.

7:52, 7:23, 7:18, 6:41, 7:14, 7:27, 7:13, 7:20, 7:01, 7:13, 6:52

I'm not sure what that 6:41 was about but it was on a downhill, paved section of my run and I must have gotten a little carried away.

AM: 1 hr. Pool run

PM: 6 quick easy miles. Nice weather.  Dead lift machine and leg press, followed by calf machine to work my achilles/calves very well. Standard core routine.

I was going to run 8 but when I go to the gym after work, they informed me they were closing at 700 due to spring break hours....stupid since I am a staff member and half to pay to go there but I understand it's a college campus.

10 (supposed to be) easy.  Ran after work. It was 65 degrees and an amazing evening for arun now that daylight savings time is back.  Anyway I attempted to go slow 7:30+ pace but ended up running low 7:00s and high 6:00s. It felt really easy.  Standard core routine, lots of stretching.

8 easy. Started out too fast but ended up averaging 7:30. I got rained on and I was soaked so I said screw my core routine.

AM: 1 hr. pool run

PM: purposely took off.  If I ran my normal six and my normal distances the next few days, I would be well into the 60s for this week's mileage and that would be too much for me now.  Aiming for 55 this week.

Can you belive this weather? Yesterday's high was north of 65 degrees. Today, extreme wind and well below freezing for the high. But Saturday it's supposed to be 60 again. WTf?

8 easy after work. Mostly 7:10-7:20

12 miles. Beautifuly day.  Finished ten then continued on to the track where I ran another mile then conitnued in to do strides on the straights and jogs on the curves for the final mile. Felt great.

7:54, 7:19, 7:14, 7:02, 6:56, 7:22, 7:02, 7:14, 7:10, 7:09, 6:48, 6:55

10 very hilly miles.

Yet another winter storm. Not even joking. Cold, windy, about 6 inches. Everything was closed today but i still had to work. Deadlines don't stop. I worked all day today and most of the weekend (when I wasn't running). I hate that feeling when youare tired and hope the weekend is coming up but it's only Monday.Basically I had to weekend.  Anyway, I took today off as my day this week because the weather is beyone rediculous. It was 31 for the high today. Normal Highs are in the mid 50s for this time of year here.  I hope this weather improves.

10 miles after work. Cool outside but most of the snow melted. Nice night actually. I was really mentally tired from working so much. I was at my desk working this morning at 6:30 and didn't leave the office until 6:00.  Standard ab routine and some lifting after.

Ran after work. Mind you, I had another 12 hour work day. It was cold and rainy and the work stress is starting to catch up with my physical stress to be too much. My legs were crap and I had to will to run so I canned my planned 8 miler and did 4. I lifted some and did some PT.  Another long day again at work tomorrow. I'm pretty damned tired.

10 miles after work.  Nice night. Although I had another long day at work, I felt better on my run today. Standard ab routine plus some ab bech and achilles PT,

I think I'm getting sick.  I'm just exhausted and barely made it through work today. My legs are achey and sore.  I don't think I'm recovering enough due to the extra long work hours and mental stress combined with my running.  I decided it would be better ffor me in the long run not to run today.

10 Miles easy. Nice weather.  I felt better today after sleeping 12 hours....hopefully my body stopped any kind of bug it had. Still working at home today but I am running a "race" with my roomate tomorrow...basically me running 6:10 miles for a 5K with my roomate.

Today I ran a chairty 5K for Colo-Rectal cancer with my roomate, whose family has had a loved one pass away from colo cancer. I wanted to help her get a PR and to get a empo run in. It was cold and the race management was all over the place but I had a great time enjoying the first race environment I've been in since last summer.  I warmed up, race delayed, warmed up again, then the race started, then I did a cool down.

WU: 3.xxx, 5K tempo in 19:01, 2 mile CD.

AM: 1 hr. pool run

PM: 7 miles easy. Standard Ab routine + ab bench, reverse ab bench for my back.Some achilles PT, some leg press. Stretching.

Felt good to actually be able to make it to the pool again. I don't think I'll be having those 12 hour work days like last week. I did enough work over the weekend to make it so I won'thave to go in early.

Turns out it was my late night to work. I wish I would ahve known before I went inearly this morning. Anyway, after an 11 hour day it was snowing and windy..ridiculous conditions for this area this time of year.  For instance, it was 71 and sunny when I was grilling burgers this weekend. Today there is snow on the ground. Anyway I was a lonely runner on Haine's point but this nilotic looking dudecame past me. he had to be going 6:20s.  Real skinnyfast guy. There's always a bigger fish.  Standard ab routine + some PT

really windy and really cold today. I actually had to wear tights. My legs felt really heavy for some reason. Probably the late night and lifting yesterday. Standard core routine + some ab bench, reverse ab bench, light leg press, lighthip ab/adductor machine, some calf raises.

8 easy after work with standard core routine.  My legs felt weird today. Sort of weak and tired. I think it is due to too much lifting.  I skipped any leg lifts today and wo't do anything leg lifting wise for the next few days.

10 miles easy. light rain. Warmer.  Off from work today on vacation.

11 miles. Humid, raining and 60 when I started. The rain picked up and I realized I had forgotte to put bandaids on.  Moments later my shirtwas soaked and my nipples were bleeeding. Went shirtless the rest of the way. Had a little girl say "Mommy why is that man naked? Isn't he cold?" as I passed. I guess this counts as the first shirtless run of the season.  My nipples still hurt.

37 degrees, very windy and freezing rain today.  I am also hungover from all of the partying this weekend due to the numerous birthday parties. Anyway I was exhausted. I can't party like I used to.  Took today off.

1 hr. pool run then a change of clothes and an easy 7 miles this morning.

Today is my late day at work so I work until 7 and that means I didn't have to go in until later so I did an unusual back-to-back double. Running after pool running feels really odd. Anyway, I'm tired now.

10 easy. Great weather, mid 60s. Had to dodge tons of cyclists and joggers though. Standard ab routine plus some light deadlift and calf machine. some row lifting, calf drops.

10 easy. My legs were pretty sore but this was mostly due to the lifting yesterday. I'm going to scale back the lifting a bit to just twice a week. It makes my legs feel like shit otherwise. Anyway, I did ab bench, myplank/ab/push-up routine, and had a good strech. No lifting today.

AM: 1 hr pool run.

PM: 6 miles easy after work. skipped ab routine and lifting--just too sore and tired. First run in my Triumphs...probably going to switch to the Saucony Ride after this pair wears out.  Compared to my NB 890s, these things are bricks.

AM: 2 mi WU, 5K tempo on track in 19:20, 3 mi CD.

My first "workout" since last summer with my running team, I noticed that my aerobic engine is actually not too shabby. My pulse and my breathing were pretty normal considering the pace but my legs killed me and prevented me from going any faster but this is to be expected after so many months of pool running and my right leg being in a boot.  It will take months to progress at faster than easy paces...but progress I will.

13 miles easy/progression. Started out wanting to do 14 but by the end of 13 I was done.  I went out and back and it was very windy coming back. Also very hilly on the section of the Custis where I finished. Anyway, I still ran "correctly" --slow to fast, the Kenyan way.

8:08, 7:48, 7:39, 7:32, 7:28, 7:27, 7:27, 7:20, 7:20, 7:07, 7:05, 7:13, 6:45

12 miles easy/progression. 8:03, 7:28, 7:22, 7:14, 7:14, 7:01, 7:16, 7:07, 6:50, 7:05, 6:51, 6:36. Always hills throw off an exact progression but the effort level is what is most important, not the times.

What a beautiful day for a run! I woke up and went out to watch the Cherry Blossom 10 miler downtown.  It was the American 10 mile champs so guys like Matt Tegenkamp and Chrsto Landry were there so that was cool. One of my female teamates was 4th American and ran like 54:30. How cool is that?! I came back for my run. Mileage and patience is what it's all about for me now. Consistency.

8 miles easy/recovery.  I ran this morning in my Triumphs...they feel like bricks since I've gotten used to the 890s again.  The Triumphs are thick and heavy and I can't feel the ground through them and I don't like it.  I'm considering just getting another pair of 890s and running in them all of the time.

standard ab routine plus ab bench and back exercises. 

10 miles easy. Standard ab routine + ab bench, stretching (like usual) and hopping for height-This makes my achilles feel good and is a good introduction to drills which I will attempt soon. Late work day at work so I slept in until 7 then went to work and ran before.

AM: 1 hr. pool run

PM: 6 miles easy/recovery. Ab routine, back machine, shoulder machine. plenty of stretching.

Man my Triumphs feel like bricks...but if I know I want to run slow and recover, they are good for that. Anyway, I'm not sore but my legs are really tired but wake right up once they are warm. I'm getting much stronger and I can tell I'm adapting to the increased mileage.  I just want to be careful not to increase too much too quickly or incorporate speed work until I'm adapted.  The next thing I will begin adding are neuromuscular form drills.

2.5 WU

4 mile tempo 5:53, 5:48, 5:59, 5:51

2.5 CD

Tempo with the team. Nice day. The 5:59 was the uphill portion so generally it was a perfect pace for me because I felt strong and relaxed throughout. However, that "tempo tummy" feeling you get in your stomach from fast running or racing was coming on...just not used to that yet but that's why I'm out there. Much work to be done.

campus welcome day at work. It basically involves long and detailed conversations about financial aid with families all day. My head is pounding and I am exhausted. No run today.

2 mile WU to meet my buddies for a run through Rock Creek in DC

13.68 with Scott through Rock Creek...unfortunately we ran up that massive Harvard Hill in my old neighborhood on the last mile...my lack of fitness with faster running became evident going up that hill with Scott.  Tired now.

7:58, 7:34, 7:22, 7:26, 7:17, 7:11, 7:06, 6:59, 6:55, 6:54, 6:36, 6:54, 7:00

beautiful day outside today..a little warm running, will have to adapt.

10 easy. Very warm...felt hot actually...78 degrees when running. I can tell my bods is NOT acclimated to this warmth whatsoever.  Yesterday's 15 really put the tired in my legs as well. Anyway after the run I did a full set of drills: butt kicks, high knees, skips, lunges, carioca...it's basically my first introduction back to neuromuscular training. I'm going to try these drills twice or three times a week.  I will add short hill sprints soon, then eventually workouts again.

10 easy after work. No watch.  Standard ab routine, ab bench, some calf raises.

AM: 1 hour pool run.

PM: off

Sadly I took this afternoon off. Mostly it was because it was raining hard with wind and the temps dipped into the 40s....mind you it was in the upper 60s and raining when i was walking to the pool this morning. Anyway tomorrow morning it's only supposed to be 30.

AM: 5 miles to work. Standard ab routine, ab bench, back and shoulder light lifting. stretch.

PM: 5 miles from work

Today I attempted my first run commute.  I like it. My route is rather hilly, but that is good for me.  10 miles goes by very quickly, I avoid metro, and save some money. Logistically it's a little harder with work clothes and all but it's totally worth it to do this once a week, say every Wednesday.

2 mi WU

5 mile tempo on the track 5:55, 5:55, 5:52, 5:48, *5:31

2 mi CD

Tempo was on the track so the last mile was actually .92

8 easy. Ab routine, ab bench, etc.

Planned to do 14 but the route I chose on the Custis trail had some monstrous hills....so many that I always underestimate the hill's effects on my legs.  I ran 6.5 out and came back intending to run a mile on the track....by 11 my legs were gone andI cam home.Tired now.

10 easy. + 4 x 100 meter strides at the track. Nice day. Beginning to do more neuromuscular work now that my Achilles and legs are stronger-strides, drills, hill sprints to prepare my legs for faster running this summer. Easter today but I didn't go anywhere due to work days Fri and mon where I could not take vacation.  

10 easy after work + drills -high knees, butt kicks, carioca, fast feet, skips. Ab routine.

Mebwon Boston today!!

AM: 1 hr. pool run

PM: 8 miles easy. Standard ab routine + ab bench and stretch trainer.

AM: 5 miles to work then standard ab routine and stretching

PM: 5 miles from work.

Wow this run commute saves a lot of time.  However, it's very hilly. I wish I could keep a dresser stocked with clothes at work, but I don't think the boss wil go for that. Bought a par of the 890v4 and am eager for a run in those!  I have plenty of miles to go on my current v3. pair and I'm getting my Fastwitches out of the closet for faster days.

2.25 mile WU

5 mile tempo on paved trail: 5:52, 5:48, 5:43, 5:46, 5:45

2.25 mile CD

10 easy.  Off from work today. Beautiful day for a run

13 very hilly miles.  I decided to go after the hills on my long run.  Everytime I run this route it really kills my legs but I believe that I've been so much stronger lately due to these hills. My achilles feels great.  I believe this hill work will strengthen my legs and connective tissues enough to support some really fast running this summer.  First week at 70!!

10 easy plus 4 x 100m strides plus drills plus standard ab routine. Nice day. Shouldn't have demolished a whole plate of nachos and 5 Tecate beers last night.. The beginning of th run was kind of rough.

AM: 1 hour pool run followed by a 6 mile easy run + standard core routine.

Today is my late day at work where I work from 10-7 and not 8:30-5:30 as usual. So that means pool Monday and late day Monday = splash and dash....It's not fun. your legs are wobbly and feel very heavy running right after a pool run. It's tough. Anyway, I'm now done for the day.

2.25 mile WU. Drill routine, active stretching. a few strides

1 mile in 5:20. about 2 min jog. 5 x 800 (on trail, some hilly) 2:39, 2:37, 2:36, 2:34, 2:37 each with about 1.5 minutes jog between reps

4 mile cool down

AM: 5 hilly miles to work.Standard core routine.

PM: 5 hilly miles home.

It was raining so hard today....completely soaked both ways. Had to wade through flooded trails...it's really coming down out there.

2.25 WU

5:47, 5:40, 5:45, 6:06

3  CD

Today was humid and warmer. I was going into this workout tired after having donemy first workout on Tuesday...anyway I had to pull the plug on this one.  The plan was 5 from 5:50-5:40 range, starting out at5:55. Well that went to hell. I ended up going out a little harder because my two fast teamates were going high 5:30s pace.  By the fourth mile I was going up hill on the trail and really hurting...I ran the fifth mile easy.

This was bound to happen.  I've been hitting high mileage (for me) and doing that last mile would have beenof no use...just had to pull the plug.  My body needs time to adapt to the increased intensity and mileage.  I will be monitoring it closely to make sure I'm not doing too much.  Feel great now.

10 easy.  Great day out.  Legs are in a general state of tired.

14 long run with the team. Started over 8 pace for the first mile then progressed to well under 7:00 then did a 3 mile cut-down 5:55-5:42-5:38 then two cool down miles.

AM: 10 easy then 4x100m strides with drills(butt-kicks, high knees, carioaca, skips) in between         reps plus some push-ups.

PM: 50 min. pool run.

AM: 1 hour pool run + standard core routine and some jack knives.

PM: quick 6 miles at lunch

Legs feel fine. I'm actually getting a little antsy to race. Patience grasshopper.

2.5 WU

4x 0.5 mile-2:42, 2:38, 2:27, 2:33 with 2:30 jogs in between then 1 mile in 5:23 then one .5 mile in 2:34.  Some of these were uphill, some down.

4 CD

Coach told me I was going to fast after that 2:27 so I eased up a bit.  The rest felt too easy but now I am tired and sore so he probably knows best in this case.  I get a little too excited sometimes.

AM: 5 miles to work + standard core routine.

PM: 5.5 miles home.

2.5 WU with drills and strides

4 "mile" tempo 5:40, 5:37, 5:4x, 5:4x  

2.5 CD

Today was HOT...88 degrees at run time...it really took it out of me. Started a bit fast. Was planning on going 8K but stopped at 4 miles. I was cooked.  Note that those splits are 1600s since this was on a track.  Really did not feel strong.  I've been doing the miles but my specific endurance fitness is really lacking. Distance running results take a lot of time to come to fruition....probably didn't help that I was out for four months and in a boot for two...it's actually pretty amazing I'm running at the level I am now and for that I'm happy at least. Doing a low key 5K next week as a fitness test. keep on truckin.

12 easy. Some jumping jacks and hops in place for height. 

13 mile hilly long run. Started easy then progressed. Very hilly of course. Started raining with about 3 miles to go. Soaked.

10 easy then high knees, butt kicks, skips, fast feet, carioca, 4x100m quick strides. two sets of 20 push-ups. 

10 slow easy + standard ab routine, ab bench, and back machine.

Felt really dead today.  Mostly due to dehydration and the fact that my legs were really sore after that drill/plyo session yesterday.  Normally I would have went to the pool and done 6 after work but today is my late day at work so I would rather go to the pool a different day.  My 890s are about done.  I'll wear them until 400 then they are out.

2.25 WU. Drills and active stretching

2 x .25 mile w/minute jogs. 2 x .5 mile w/2.5 min. jogs. 1 mile hard. 4 min jog. 2 x .25 mile hard

?, ?, 2:38, 2:30, 5:07, 75, 75

5 mile CD 

HOT outside and humid. Good workout. Ran a long cool down then ran home.

10 easy after work. Standard ab routine + ab bench and reverse ab bench.  Stretch trainer

Cooler outside today...got hissed at and assaulted by Canada geese.  What else is new.

AM: 5 easy/slow to work + standard core routine

PM: 5 easy/slow from work

5 easy then 2x100 m strides. Light drills.  Running a race tomorrow. 890s are done. I tossed them.  The shoe life really goes down when you get them completely soaked 2 or 3 times while running.

5 easy + 2x100m strides + light drills

My race was cancelled today!! 10 months without a race and the first one I sign up for  to test my fitness was cancelled due to flood waters in West Potomac Park.  I wanted to do that one since I figured it would be an easy $100 for the win since the local Ethiopians will be at the Capitol Hill Classic 10K tomorrow. I hope they reschedule at least so I can get my entry fee's worth out of it.  

Anyway, I decided to run the CHC 10K tomorrow since my roomate is also running it. I don't know how my fitness will stack up for 10K...I've done the miles but barely any 10K specific work at all. It will be a good fitness test. In other news I felt amazing today, just like I thought I would for a race. I just hope it holds over one more day.  I obviously did not hit my mileage this week due the race cancellation. I wil count this as my down week.  Afterall, I just went three straight weeks at 70. My NB 890v4. feel amazing.

I hopped into a 10K, knowing it would be a rough go after 10 months of no races, 4 months off of running, around 10 lbs of weight gained then lost, and 2 months with my right ankle suspended in a boot. I was just really excited to actually be able to race again.

The 5K that I had planned for 5/17 was cancelled due to flood waters. I knew I had to find another race because I wanted to test my fitness to see where I was at.  I've been doing a lot of miles and I am very strong (at non race speeds) but before I race and train for specific endurance, I needed a baseline to improve upon.

The race started like all races do, people going out way too fast.  I was relaxed and just like coach says, start slow finish fast.  My splits assuming mile markers were right:

5:52, a little too slow, way within myself

5:36, this was more like it, dropped some guys 

5:25, wow I have a lot of energy, like I could do the whole race this fast. Too bad I was all by myself in no-mans-land at this point. 

5:32, pretty decent, plenty left, in the wind by myself.

6:18, came by a turn all by myself, no course marshal...I ran too far in the wrong direction before realizing....I may be an idiot but the course marshal should have caught me before the bike cops did. At this point I am ticked...ticked that I signed up for a race for the competition but there was none (at my pace)...I'm always ahead of the fun runners but way behind the local elites. Every. freakin. (local) race. It gets old.

6:50 for the last 1.2  I picked it up at the end but I didn't feel that dead. More sad that I couldn't run faster, that I've lost so much fitness, but happy that I could even run at all. More indifferent than anything.

Pros: 1. I felt strong throughout....I'm sure I could run a decent half right now.  2. My achilles heald up well to my flats.  Of course I had heel lifts in my flats. 3. It was fun to get out there and enjoy a race again. 4. I'm so very thankful I can actually run races! 5. I will no doubt get faster.

Cons: 1. I ran slower than I did 2 years ago at this race when I was only doing 40 miles a week. Seriously. Of course I was dead by mile 2 in that event and I really dug deep. Today's race was within myself which brings me to the next point. 2. the mind is a muscle that must be exercised in race situations....I was not super tough today. 3. It's frustrating to see how far I need to go to get where I want to be.

Results

AM: 1 hour pool run.

PM: easy quick 6 at lunch + standard core routine.

came home after the race yesterday and went to the pool for an hour pool run. Did a pool run this morning.  The pool runs are very helpful for recovery and getting extra aerobic work in after races and hard efforts.  Feeling a little more positive about my crappy race experience last week and am looking forward to racing in June and July (despite the inevitable heat).

AM: 2 mile WU. 400m fast/relaxed. Drills and strides then 40 min easy

PM: 5 miles easy at lunch. Standard core routine

showed up to the team workout.  My legs were tired and my calves sore but not too bad so I figured I would give it a whirl. Coach said that it's better to be cautious only a day removed from my first race so I went on an easy run instead.  It was the right call I think because my legs are indeed tired. Used my lunch hour during a slow day at work for a short run.

AM: 5 easy to work. Ab bench, dipmachine, seated row machine

PM: 5 easy from work.

It was a good call not to do Tuesday's workout.

2.25 WU

2 mile cruise interval 11:00...1 mile easy...1 mile cruise (a little harder) unknown time, .5 jog...1 mile cruise (a little harder) unknowntime, .5 jog.

2 mile CD

I went to the temo thinking it would be steady state 5 miler so I didn't bring a watch.  We were out on the trails and not on the track.  I was the only one in my pace group. I listened to coach but I still messed up the mile markers (as always).  i think I'm not right in the head when I run.

Also, forgot my heel lifts and I was using a 4mm heel-to-toe shoe...no real issues! Achilles feels great. That doesn't mean I'm going to stop wearing my heel lifts but I might reduce them another layer soon.

10 easy then 4x100 m fast but relaxed strides with drills between reps and some burpees.

2 mile WU up to my buddy's place.  Then 10 mile run..we ran most of the run 6:50s-7:20 pace.  A quick glass of water then 2 more miles back down 16th street to the metro.

AM: 12 easy. Very sunny today.

PM: Standard core routine plus some jack knives and sit-ups 

Good thing there were drinking fountains along the way. It's getting later into the spring and now summer is here. It's getting very sunny and now it's warm. Going to have to start getting up early on the weekends to get my runs in during cooler weather.

AM: 7 miles easy/slow + 3x100m strides with drills in between

PM: 1 hr. pool run

1.5 WU

800(400 jog), 800(400jog), 1600(800jog), 800(400jog), 800(400jog), 400(200jog), 400(200jog), 200

2:40, 2:37, 5:13, 2:27, 2:26, 71, 68, 32

2 CD

PM: 5 easy/slow+ standard core routine, ab bench, row machine

Great workout today...will probably run more later, just wanted to get this written down before I forget my splits.

5 easy/slow to work + standard ab routine

5.5 easy/slow back home

legs are tired. it's very humid outside.

2 WU. Drills and a few strides

8K tempo run (on track): 5:39, 5:39, 5:35, 5:31, 5:25 per 1600

2 CD

felt amazing! a lot cooler out plus I am starting to feel the strength and endurance from all of the consistent work I've been puting in plus running more relaxed and keeping my easy days easy. Add in a better diet, less drinking, and a lot more sleep than I used to get. Hopefully this bodes well for my "mini season" this July and the best racing in the fall. Ran this by myself, no one from my club in my pace group was there so I focused on being relaxed and not straining.  Sure enough, I ran faster with less effort.

5 easy at lunch. + standard ab routine.

I was going to double and run another 6 after work but I am going to back off so I know I'll get a great long run in tomorrow.  My legs feel fine and I was planning on shooting my mileage up to 76-80 this week but I really don't have to.  I've had two great workouts on Tuesday and Thursday and an easy 5 today is enough. I'll probably end up running 71 or 72 miles this week.

15 miles extremely hilly.  "Hills are speedwork in disguise" Frank Shorter used to say. One thing I know is that these long runs over hills make me strong and hopefully will make the last mile in a 5K or the last two miles in a 10K much faster.  My legs are really tired now. Nice day out though.  I didn't use my GPS since my splits would be all over the place on this one due to the hills.  That was a tough one.

AM: 10 easy then drills and strides.  Did standard drills plus skipping for distance this time...achilles handled this one well.  Did some burpees, tuck jumps, etc. as well in between 4x100m fast strides.

PM: 1 hour pool run

AM: 1 hr. pool run

PM: 6 miles slow after work + standard core routine + ab bench and supermans. 

legs felt heavy today.  They always feel heavy on Mondays, which is my recovery day (usually)

2.25 WU

1 relaxed-4 min jog, 1 faster-4 min jog  , .5-2.5 min jog , .5-2.5 min jog  , .25-1.5 min jog, .25

5:23, 5:07, 2:22, 2:34, 68, 71

4.25 CD

HOT and HUMID outside. Did the workout on the trails and some ways were up hill while others were down hill.

AM: 7 miles easy + standard ab routine

PM: 5.5 miles mostly easy, a few fartlek surges du to some messing around with my running club mates.

It's my 29th birthday! It's also National Running Day. Celebrated by running twice. Evening run was with some teammates and then we ate burritos. It was a good day to run.

AM: 8 miles easy + strides and drills routine and some burpees

PM: 5 miles easy

10 easy by the Chesapeake in Annapolis. Legs delta dead. Did some pushups.

AM: 9 miles easy. Legs were really tight and slow this morning due to the long drive yesterday to Ohio for a wedding. Started 830 pace ended at 640 though running around vandalia Ohio outside Dayton. Coach told me to just run my mileage and to take it easy

A long day in the car, traveling about 9 hours. I had a hangover from the wedding alcohol last night and am running on  little sleep.  I'm taking a day off...although I don't want to I'm just dead tired and my legs have not reacted well from Friday's long car ride.  In addition to my running, I'm used to walking several miles per day running errands, going to work, etc.  Sitting in a car really does a number on my legs.  Ouch!

10.5 easy then 4x100m power strides with a full set of drills/strides.  Burpees and push-ups.

AM: .5 WU then 7x1100m hill circuit with 500m incline hard, jog portion, 150m very quick downhill, jog a portion, continuously repeat. 2 mile CD.  VERY humid...like living in a greenhouse...no joke.

PM: Standard ab routine. Throat tickle has not gone away...

10 easy then drills + standard ab routine + row machine, back machine, stretch trainer, ab bench, etc.

humid as all hell. Still Sick with sore throat and cough.

5 miles easy to work + standard ab routine

5.5 miles back from work + 2x100m fast strides and light drills on track.

I'm sick and I don't feel that great.  Luckily it's not the flu and I don't believe I have a fever...my running is fine so I am still planning on racing Saturday.

 not running today.  I am still sick and it has mutated in the past few days from a throat scratch, to a cough, to a severe sore throat, to nasal/sinus running, to a combination. I'm taking a half day at work today because I don't feel good.  Still feel like racing tomorrow though.  I've been eating well and getting plenty of sleep but can't shake a cold in two days.

I registered for this race over a month ago.  Last week I emailed the race director so that they could add me to my team for the team competition....showed up this morning to check in and my name wasn't on the list despite having a confirmation code...so they gave me a bib and I filled out a new form. Luckily I didn't have to pay again.  Needless to say once I finished it turns out that I'm not listed in the results.  Good thing I kept my watch time. Maybe they will add me later.  I hope that didn't cost us the team competition.  Anyway, on to the race.

I've been sick this week with a nasty cold...that's part of the reason my mileage this week sucked.  I needed a down week anyway. Luckily I have not had a fever and no aches, just a cold, so I decided to race. I Started with our phenom female team member and went out in 5:23...pace felt good, not too hard. For whatever reason the next mile marker said 5:38...but that had to be off. Anyway I quit taking splits after awhile.  I went through the 5K in about 16:52. By that point I was all alone, as I would be for the rest of the race.  I tried to keep myself surging and every few seconds to stay on the pace but I went by feel.  I concentrated on relaxing and really puching myself and it paid off. I ran a negative split. Ran 33:40 or so...who knows when/if I'll be in the results.

Pros: I'm getting faster.  The pace was fast but I was very strong all the way through...I really only felt pretty bad in the last mile and mental fortitude kept me giving my best but I really had to concentrate. Coming off of a 5 month injury and having only 1.5-2 months of real training, I'm very happy with this result and I should be able to go much faster this fall.

Cons: I've run three 10Ks faster. However, these were all on flatter courses, ideal seasons, and not coming off of injury.  I'm always by myself in these types of races.  The elites are way the hell up there and all of the casual runners, womens elites are well behind me...It's annoying.  Perhaps I should work my way into 90 mile weeks and I can compete with the pack.  We'll see.

All in all I';m on my way to better racing.  Once my summer "season" starts on July 4th, it will be all about competitive racing.

Results  (Im now in the results!)

PM: 1 hr. pool run

Photo by Cheryl Young 

no running.  Sick and I feel much worse than I have for the past two days.  I have a slight fever and I'm congested as hell....I think I over did it yesterday with a race and an hour pool run while sick (I went to the pool later yesterday). I really wanted to run but unless I'm healthy it's worthless and I need to get better, so I slept, a lot.

5 easy + standard core routine.

Still sick, but feeling slightly better.  Really warm outside today....did five easy and felt fine.  Really mucousy coughs and hacks...probably going to skip tomorrow's work-out and op for another very easy day :(  I hope to have this thing kicked by Thursday. Nasty little virus.

5 easy in PM + standard ab routine.

getting better...slowly...still have the sinus headaches and I'm full of mucous :( also it is 95+ and humid...frickin hot as balls.

AM: 5 easy hilly to work + standard core routine

PM: 7 easy hilly from work

Feeling better today, energy has returned and I feel it is safe to start training normally again. Also hot as balls at least mid 90s when I ran this afternoon with high heat index...just went slow and drank plenty of water. 

2 mile WU + a full set of drills and a few strides

1600, 400 jog, 3200, 800 jog, 1600, 400 jog

5:23, 10:47, 5:13

3 mile CD

10 easy after work

AM: 14 long run. Splits were a little crazy since I had to speed upa few miles to make it to the toilet (or face the consequences). I did so at mile ten, then continued.

8:19, 8:03, 7:27, 7:17, 7:42, 7:10, 7:12, 7:18, 6:31, 6:26, 6:36, 6:50, 6:50, 6:55

PM: 1 hr. pool run.

10.5 easy then a full set of drills and 4x100m fast strides.

tired today. Yesterday with the long run and the pool run was a long day. Set out to do 12 today but was too tired. Great weather though, upper 70s with lower humidity.

AM: 6 easy before work

PM: 5 easy at lunch + standard core routine

nice outside.  Did not feel like going to the pool.  I wanted to run instead.

AM: 2.5 WU

       7x1100m continual hill circuits (500m hard uphill, jog a portion, 150m fast turnover                downhill, jog)

       2 mile CD

PM: 1 hr. pool run.

Was going to run again after work but my legs had plenty of fast work this morning. opted for the pool

AM: 5 easy at lunch + standard ab routine

PM: 6 easy after work + ab bench, back machine

warm and VERY humid.  shorts soaked after both runs.  Drank lots of water.

AM: 4 easy at lunch + standard ab routine

PM: 2m WU, 3200, 2000, 1600 with 800m jog in between. 11:00, ?(*5:24at 16 split), 5:202m CD

Humid. Felt flat and tired at the workout.

AM: 5 easy/slow to work

PM: off

very tired and legs are tired today.  Decided to not run home since I do not feel recovered enough. I need more sleep.

14.5 mile hilly long run.  Started easy then picked it up to a pretty good clip.  Once I ran into the massive hills of course I slowed down but I kept the effort the same. Not as hot today.  Only running 5 miles yesterday was a good choice.  I felt much better this morning after a good night's sleep and some proper recovery.

AM: 8 easy

PM: 4 easy then a full set of drills + tuck jumps/burpees then 1x200 meter and 3x100m fast strides.

Had to work today so I split my run.

AM: 6.6 miles easy to work + standard core routine

PM: 5.4 miles easy from work.

AM:  1 mile WU

7x1100m continuous hill circuits featuring a 500m hard uphill, short jog, then fast downhill then jog portion then start all over again.  The main focus is form--driving arms and legs uphill and quick and light turnover going down.

2 mile CD

Legs are tired and sore after this one.  Probably going to the pool for a little while after work.  Easy days until Friday's race.

PM: 1 hr. pool run

5 easy/slow at lunch + ab bench and a good stretch.HOT 97 degrees, heatindex105, dew point 74

5 easy/slow after work + standard core routine.  Slightly cooler.  sweat everywhere.

4 easy + 2x75m fast strides and light drills

This is not your typical neighborhood July 4th 5K. The top 4 times were significantly under 15:00. I was 16th with a 16:06...not bad considering my training this past 6 months but I had it in my head I could break 16 and I feel I was close.

First mile marker--5:35??  That had to be off...I was most certainly running faster than 10K pace...I kept on concentrating

Second mile marker--10:10 Wow I might be able to do this!  I was breathing hard and running with a pack for a change.  Can you believe it I actually had people to race against?? Rare anymore in 10Ks around here....I'm always too far from the lead to be a threat. I'm pretty sure that this marker was probably off as well so I was racing by feel and place--like I really should be doing anyway since the time will take care of itself if I am competitive

Third mile marker--15:26 I'm close!  Well I could see the clock but I just couldn't close fast enough to even get close. I should assume this marker was probably off too.

Pros:  This is my first 5K in a year and also the first one since my achilles injury nocked me out of training for 5 months.  how do you race these things again? I felt strong at 5:10-12 pace but couldn't go faster with the hills on the course (which there were enoughto make it a slower course but really not too bad). I'll get faster by racing these more and sub 16:00 seems inevitable with enough patience--something I've learned much about sitting around with a boot on all fall. I've gotten here through consistent aerobic training and another year of that conistency will yield huge results next year even though I will be 30. I still have a few good years left.

Cons:  I found fast (5:05-08) running hard to handle since I am on the line in the land of anaerobia.  This pace is not something I or my team really target in training too often since we are more about 10K-marathon. Secondly, I finished frickin 16th, really?  I thought I was a decent club/hobby runner but races like these give me more perspective about local talent.  

All in all a good day and I'm on the right track.  Just ran 74 miles last week with pool run, workouts, drills, etc.  I need to stay consistent here for many months then a 16:06 will feel like a joke. Good thing I like to run. 

Results

some perspective:

This: 

Is much better than this:                    

or this: 

14 miles easy-moderate. Lovely day today at only 83, low humidity and a breezeso I was able to sleep in. Thank God because I was hungover.  Had a lot of shitty food and beer yesterday. Felt good on my run but am very tired now.  Drank lots of water and still fighting dry mouth.

AM: 10 miles easy + full set of drills (carioca, russian dancer, fast feet,high knees, butt kicks, A skips and B skips) + 5 x 100m fast strides.

PM: 1 hr. pool run

AM:  7 miles easy to work + standard core routine

PM:  5 miles easy back home

AM: 1.5 WU  7x1100m hill circuit  2 mile CD + Standard core routine

PM: 35 min pool run.  I started fast but became very tired/weak for some reason so I cut it short.  I think I didn't eat enough throughout the day yesterday.  I was hungry most of the day and went home after the pool and ate a boatload until I was full.  I then went to bed at 8:45 and didn't wake up until 6:30....very tired indeed!  I feel better this morning (Wednesday) though.

AM: 5 miles easy to work + standard core routine

PM: 5 miles easy home. Very humid and raining

AM: 4 miles easy at lunch + standard core routine

PM: massive thunderstorm came through the area right when the workout was to begin at 7:15...after waiting for it to clear up I gave up and ate something and decided to go to the workout Friday.  Sadly, I only ran 4 miles today.  

AM:  2 mi WU.  1600  (400m jog)  3200  (800m jog)  1600 (400m jog) 2 mi CD

        5:22, 10:41, 5:10

PM: 5 miles easy at lunch.  Quick ab bench 2x12 reps + 30 pushups

AM: 10 miles easy. Tired from a long workout day yesterday.  I was going to go 14 but decided to split my run today.  I think I will run an easy 5 later on tonight.

PM: 5 easy. Felt much better. Much cooler and less humit than this morning.

10 miles hilly.  I felt pretty bad on this run. It's hilly but my legs were heavy and I was really tired.  I think since I've done two back to back heavy days, I need to recover.  I didn't get the chance to do drills and strides because I feel so wiped.  Also, humid as all hell...70 dewpoint...shorts are beyond soaked and dripping wet.

5 easy to work + standard core routine and jackknives

5.5 easy back home + 4x100m fast strides and a full set of drills.

extremely humid...water everywhere.  Sweat refused to evaporate. Dewpoint 70+. yuck

AM: 1 mi WU   7x1100m hill circuits   3 mi CD.

Ouch!  This one hurt.  My legs are tired and this hill workout got me.  Very tired, the dew points have been horrendous lately. 71 degress! Yuck! Sweat simply does not evaporate and it's very hard to stay cool and I get really tired.

PM: 30 min pool run then 30 minutes easy in the rain. went to go to the pool with my favorite pool friend and they kicked us out after 30 min. due to a thunderstorm so we just went running with some of our teammates who happened to be outside.

AM: 7 to work + standard core routine

PM: 5 home

beautiful weather today

AM: 4 easy + 4x100m strides and a full set of drills

PM: 6 easy with a race pace pickup for a minute + standard core routine and ab bench

Awesome weather, low humidity. my 890s wear out fast. They didn't feel very good on the run. I need to invest in a more durable shoe.  May get the Saucony ride for like 55 bucks at 6pm.com 

4 miles easy/slow at lunch

2 mi WU. 8K tempo 2 mi CD

I actually ran a race today and my legs felt great.  First mile was fast but I felt like I had so much energy and I was getting excited about the night...but then a side stitch.  I didn't panic and breathed through it. but then another stitch, then another and I had to slow down.  Each time I sped up yet another cramp attacked me. I was running slow as f#ck getting passed by people and unable to respond.  I am so freaking pissed.  You see I give up a lot of things to pursue running as a hobby and when a race like this happens it makes you question why the f*ck you even bother.  I know I shouldn't let it bother me but it does. I'm a little sad sitting alone typing this at 12:26 when I could be out with friends and drinking beer but ran a race instead.

These cramps are unexplainable but happen every now and then.  a good 12 miler tomorrow should fix me right up though.

AM: 12 miles easy/moderate. Ran at a good clip, cool though humid

PM: 1 hr. pool run

During my run I thought all about last night's race. Although I was attacked with multiple stitches so bad that I couldn't breath right, I remember feeling extremely strong and smooth before that happened.  Even though it was hilly, I still went through 2 miles in 10:30 without even trying. I was not really breathing hard and I knew it would be no problem to hold that pace throughout the race. Of course it wasn't to be but it still tells me that my training is not in vain and I'm on the right track.

I really don't know why I was stricken with so many cramps but I theorize it has to do with my electrolyte levels. I hadn't eaten anything for a few hours before hand and only at cereal then only drank water all day. I usually drink a V8 fruit juice an hour before races and I didn't do it this time. I think that if I had drank my V8 energy drink, I wouldn't have gotten the cramps.  I'll be sure to eat a normal diet next Saturday and to drink water with Nuun and my V8 juice.  I know I can run 5:08 pace for a 5K, and no shitty Rockville race will affect me.

AM: 5 miles easy

PM: 4 miles easy + a full set of drills and 200,200,100,100,100 full walking recovery

4 miles easy/slow + standard core routine at lunch. Looking forward to running the mile tomorrow. Easy week this week mileage wise.

I have not trained for the mile since I left high school and I doubt I ever will again. However, it was easy to remember all of the good times I had racing my buddies back in the day while waiting on the in field near the start of the sub 5:00 heat I was in. Our team does this event for fun and I usually have a lot of fun (my marathoner buddies really don't like it though).

The first lap was a jostle for position and I was slightly boxed but I felt like I wasn't even moving.  I ran wide on the back stretch turn and settled into 2nd and then 1st soon thereafter.  I was excited to actually be able to lead a race again.  I slowly put down the hammer but my non-miler legs started getting heavy with oxygen debt and my lack of anaerobic work was apparent. I pressed hard but some guy blew by me with 200m to go and I just couldn't match.  I recognize his name, he was pretty good around DC a few years back.  I finished 2nd in my heat.  Of course, everyone in the elite heat beat me too.  

3K: I hopped in at the last minute. I started slow and worked my way to secons and drafted for a few laps before making a break for it in the lead until some Pacers New Balance bro passed me with 200m to go (again). I felt strong though.

There is a lot of talent around here in local distance running. It's amazing when the winning time at a club mile is 4:09 and second place is 4:12. My 4:39 fun run just doesn't compete. Luckily for me I like to run and race against myself. Otherwise why would I bother? Some days I just want to win something though.  I have a race or two I think I can win coming up this fall.

Cons: I didn't win my heat and I am not fast enough to even bother competing in the elite heat.

Pros:  Wow, even with my achilles injury and starting back from scratch last February, I am back to where I was last year at this time which was shortly before I tore my achilles. Although I have not done much anaerobic work, I have much more strength and endurance than I did last year, which leads me to believe I can certainly break 16:00 Saturday. For instance, I finished the 9:30 3K in second in workout mode.  I could have never done that after a mile last year.  I think I ran 9:55 or something in the 3K at this meet last year.  The fall is when I'll really shine.  An August full of 80 mile quality weeks will see to that.

Mile results (I'm in the "fast men" heat)

3K results

Article about the race

you can see me in the upper left. This guy passed me like I was standing still.  Knowing his PRs though, it appears he was just out for a Wednesday workout

5 easy at lunch + ab bench/reverse ab bence + core work on dip machine and 30 push-ups.

Wore my new Mirages without my heel lifts and everything felt great. The mirage is much more responsive and a tougher at the forefoot where my 890s wore through very quickly at about 350 miles.  I'm hoping these stiffer shoes last longer.  I already know that I run better in them.  Note that the heel to toe drop is only listed at 4mm but the overall stack height seems to be higher than my other shoes. Legs are a little tired but really not that bad after yesterday's races.  I will simply run another 5 easy tomorrow before Saturday's race.

4 easy + light drills and strides + 1/2 standard core routine.

I feel rested, the weather is great, and I'm ready for tomorrow night. I just hope the weather is as good tomorrow as it was today. Low mileage week, ramping back up next week.

It was two days after this (disastrous last year) race when I partially tore my achiiles tendon in my right leg last year. It was a hard go. all those months in a freakin boot wondering if I would ever even be able to run a pain free step again in my life....coming to terms with that...This year I've realized that I've been truly blessed.  Does it matter that I only finished 28th? Does it matter that my new PR is a joke compared to the top level local talent?  NO! It does not matter. For today, I hit my goal and broke 16:00 minutes in the 5K and that means something to me personally in fulfilling part of my potential in life. Fitting really at this race since it was my last race before my injury last year.

This course was very flat and I was very well rested for this race, having taken a down week in mileage and doing some anaerobic work Wednesday in the mile. Right before the race George told me to take it easy at first since I still have patience issues going out too fast and such. Well....I was really excited and I felt great.  Of course I went out too fast.  I ran a 4:51 first mile (if the marker was correct)....I felt good but I immediately slowed it down (although I wonder what would have happened had I ignored splits). Still went through 2 in 10:03...so many people with/ahead of me.  I didn't know how much I should push at this point.  Yes, it was painful and yes, I was trying hard but I believe I held back a little too much in the third mile.  I paid attention to my form and tried to relax.  I crossed the finish line and it said 16:00 but I knew my chip time was under..15:58....and I even took some of those GRC guys down along the way.

This was a great step in the right direction.  I know I can go even faster if I did more specific 5Ktraining but my attention will now be focused on the half marathon in September and the 10K in October/November.  

I'm happy with this result and I'm looking forward to more personal bests to come and who knows, I may even win a few races this fall.

Results.  When was the last time a 15:58 only took 28th at your local 5K?

Article on the race

A small army of Pacers-New Balance and GRC runners. Our neighborhood 5K is faster than yours!

Ouch! This hurts. Did I make it?

AM: 13.5 long run. Joined the aerobically endowed marathoners in our group on their 20 miler today. Of course I stopped at 13.5.  Crusing pretty good toward the end. Extremely humid though not hot. Completely soaked in sweat and caked with mud. Good times. Had the privelage to talk running with a sub 4 miler who was in town for our run today.  Really cool guy. I love hearing stories about races at those speeds.

PM: too pooped to go to the pool. Tired today. very humid this morning.

AM: 7 easy + standard core routine

PM: 5 easy

AM: 2 WU then 1600,1600,1600,800,800 with 1/2 rep. dist. recovery jog. 2 CD

        5:26, 5:13, 5:08, 2:26, 2:21

PM: 1 hr pool run/swim.  Lifeguard yelled at us for pool running so we "swam" by doggy paddling when he came around.

Great workout this morning.  Cool outside. Probably helped that I only ran 48 miles last week and I ran very fast several times.  Not going to get too deep into anaerobic training as my focus is back on the mileage and aerobic development. However, I am racing our team 5K on Saturday but I'll probably only take it easy Friday and do plenty of miles between then. 

AM: 7 easy + standard core routine

PM: 5 easy

beautiful weather, low humidity

AM: 7 easy + standard core routine

PM: 6 easy + 4x100m fast strides and drills. ran into my pool running friend at the track and ran another mile

4 miles easy

Our club puts on a race every year and most of our runners run it.  I decided to run it but I wasn't looking for a PR or a fast time. In fact I had already put plenty of mileage in this week (my highest week ever!) and my legs were a little tired for this one. The course was hilly too and unlike last weekend's race, not designed for a PR. I was looking for a solid effort and that's what I gave.

I noticed an Ethiopian warming up but when I started the race he wasn't there.  Another guy gunned it and was a good 30-40 meters ahead through 1.5 miles. I opened with a 5:13. The Ethiopian quickly came by me and eased up with the other guy.  Just past the two mile (10:22) I caught both of the guys but the Ethiopian gunned it again to stay ahead.  I caught him once more but he just threw in another surge.  The guy wasn't even breathing and it was like he was out for a Sunday morning stroll looking for a win and an easy gift-card. Found out it was this guy after talking to him after the race. He said he is just starting to run again.

I put in a great effort and ran the race correctly (5:13, 5:11, 5:08, xx). Won a $75 gift card to Dicks Sporting goods and a $25 gift card to a local restaurant--not a bad day at all.  This is my last race until 9/14 and the half marathon.  Long and happy training weeks ahead!

Results

PM: 5 miles easy

AM: 14 miles easy-easy/moderate.  Ran solo on the Custis and W & OD. Legs are very tired now and they ache a bit due to the Mirage's.  They are too stiff and haven't loosened up yet.  My 890s were too soft and wore out too easily but the Mirage's are on the other end of the spectrum.  I've ordered another pair of 890s with my gift card from yesterday and will alternate them with the mirages.

AM: 7 miles + standard core routine

PM: 5 miles

AM:  2 WU    2x (1200, 800, 400)  with 1/2 rep recovery.    3 CD

         I don't remember most of the splits but the pace was done at about 5 flat pace for the                reps.

PM: 1 hr. pool run

AM: 7 easy + standard core routine

PM: 5 easy

AM:  Off

PM:  2 WU  8K tempo run 28:02 (1600 splits: 5:36, 5:35, 5:36, 5:40, 5:32)  3.5 CD

Started a tempo on the track nice and easy.  I began to speed up on the fourth 1600 but was put in place by my pace group buddy and it felt strong but manageable as a pace.  Finished feeling refreshed and strong. If left to my own devices no doubt I would have dropped 5:30 low and 5:2x for the last two but that would probably defeat the purpose of the workout in the first place and leave me tired tomorrow.

AM: 7 easy/slow

PM: 4 slow

16 miles progression. Started at 8:52 and ended in the low 5:40s 

Tired now.  First time in the 80s and my highest mileage week ever. When I told coach he couldn't believe I've never run this high before. Hopefully once I fully adapt to the higher mileage, my times come down.  I don't see how some can manage 100+ per week working full time but that's what I said about 60, then 70, now 80 and it really isn't that hard with run commutes.

AM:  12 miles easy + 4x100m fast strides with drils between reps.

PM: Standard Core Routine + jack knives, inverse planks, and more standard planks.

I went to the pool this evening to go pool running and apparently it was closed because some kid dropped a deuce in the pool and they had to sanitize it.  I was looking forward to my pool run but alas I did some extra core work instead.

Man I love my NB 890s...light, quick, and efficient, they match my stride perfectly.  I just wish they were more durable. Say 600 miles on a pair instead of 400. I felt pretty cruddy this mornig since I ate like shit yesterday.  A lot of beer and doughnuts and not enough salad. I've considered on my run today giving up alcohol until after the half but that doesn't make much sense either. The key is moderation. 2 or 3 instead of 7 or 8.   

AM: 7 easy + standard core routine

PM: 5 easy

AM: 2 WU  8 x 800m with 400m recoveries. 3 CD.  

2:40, 2:35, 2:35, 2:33, 2:33, 2:33, 2:27, 2:25

PM: 1 hr. pool run

generally tired this morning but nothing aches or niggles, just a general feeling of tired but not so exhausted that I can't do the workout.  I still feel fast which tells me that I'm doing a lot but not over doing it.  I'll be vigiliant about paying close attention to how I am feeling during the next few weeks as I am aiming for 4 quality 85 mpw weeks.

AM: 7 easy + standard core routine

PM: 5 easy

Tired. going to get a good night's sleep tonight.

AM: off

PM: jogged to the track for the workout only to find it closed.  We ran to our spot in the park to do the tempo.  I elected to run easy and come to the track tempo tomorrow morning. Tired.

AM: 2 WU 2x3200 cruise intervals (10:55, 10:54) with an 800m recovery in between. 2 CD.

PM: 1 hr. pool run

Legs are pretty heavy.  Felt better this morning than I did last night though so waiting a day for the workout was a good idea.  Our normal workout of a steady 5 tempo was broken up today since I am doing a 4-3-2-1 workout long run on Sunday. What is that you ask? You'll find out Sunday.

I quit caring about "x many miles this/per week"  this week because I need to recover. I really don't care if I hit 80 or not.  This weekend will be an "exciting" one of sleeping and running. Planning on a  pool run after work, not another run.

AM: 10 miles easy

PM:

low humidity, nice out. Ragweed allergies are starting to act up. Legs felt a little less heavy

2 easy.

4 MP (6:07, 6:00, 5:58, 5:57), 1 easy 

3 MP (5:56, 6:00, 6:04) , 1 easy 

2 MP (6:03, 6:15), 1 easy

1 MP (6:04), 1 easy

Ran a marathoner's workout with the marathoners this morning.  It was a good quality day. I went by feel as to what my marathon pace would be and around 6:00 feels about right. I'm not sure what happened on the second mile of the 2 mile pick-up. At the time I remember fighting the urge to run to the porto-john....I was out last evening and put down a whole plate of Mexican food and a couple Dos Equis. Luckily I made it till after my run for my bathroom break.  My legs are freakin rocked tired now. Going to go take a long nap.

"Alberto Salazar has said on more than one occasion that recovery takes confidence. Knowing when to stop running for a day or a week, while the competition hammers away, isn't easy for many runners, but understanding that it will enhance performance in the long term comes with maturity."

I've been really tired and dragging due to new mileage highs combined with some great workouts.  It's risky adding mileage and intensity at the same time. You've got to know when to recover some days, or face being injured--an unacceptable prospect to say the least.

2 WU. 400, 800, 1200, 1600, 1200, 800, 400. 2 CD.  1/2 interval jog. I don't remember all of my splits but they were fast and I felt good after the day off yesterday.  However, my calf was strained during the latter 1200....it's been acting up and it felt great after a day off but it hurts now...throwing my fastwitches out....my right calf still isn't ready for them even with heel raises.  It was weakend during my achilles injury in that boot and these fast speed days must have strained it.  I'm going to RICE it and pool run. I'm not feeling too good about it but I'm considering only pool running the next three days.

PM: 1 hr. pool run. Calf is pretty tight and affecting how I walk. Going to ice, ibuprofen, and self massage for the next few days.  If it goes away I'll try jogging.  If it last for over a week I'll transfer my half marathon bib and focus on healing. Life can really suck sometimes.

nothing.  I tried to go to the gym at lunch but of course it was closed for annual maintenance. I attempted to walk to the pool after work but just went home.  I was rather depressed about my calf.

AM: 1 hr. pool run

PM:

My calf feels 50% better than it did after the workout Thursday.  At this rate it should be healed in a few days then aother few days to get the flexibility and strenght back then I can try to run on it.  I have not decided whether to transfer my bib for the half marathon.  If I am out more than a week I think I will.

Busy day at work.  Leg is getting better but I'm still feeling a little down.  I went out drinking with some friends instead of the pool.

1.5 hour pool run then standard core routine + some extra ab work, and a lot of stretching.  Calf is feeling very good. I just keep sticking it, icing it, and massaging it.  Going to the PT Tuesday.  Should be ready to run by the end of next week depending on what they say Tuesday.

1 hr. 5 minute pool run and standard core routine + some jack knives and leg balances/calf raises.  Calf is almost healed.

AM: 1 hr. pool run

Work is insane.  I'm still here at 6 and I've been here since 8:15 and I wouldn't dare to take a lunch break to the gym this time of year.  Calf feels great.  I have a PT appointment tomorrow at Capitol Rehab.  Hopefully they do some ART work on my calf since it is still tight as hell.

very busy at work again today.  Still being lazy and eating like crap.  I had an appointment with the PT doc today.  He did some ART, Graston, and hooked my calf up the the stim machine for 20 minutes. I iced and iced.  THe good news is that my injury doesn't hurt, and it feels like its heald.  The bad news is that it's still tight and the doc doesn't want me to run on it until he does a few treatments.  I really think I am fine to run....just did a jog for 30 secs no problem...but I will listen to him for the time being.

AM: 1 hr. pool run

PM: 10 min WU on bike then 2 minute jog. Standard core routine then ab bench, some lifting, calf raises, etc.

My calf is sore not from the graston/ART but that stim machine.  It really worked my muscles. Injury feels great though but just tight. I believe the muscle has healed.  During my jog it felt perfectly fine, just a little weak and tight.

It's time to get serious again.  I've been lazy and also been eating like $hit for the most part.  I guess it's good for a week of rest but it's basically forcing an end of my September/October "season" and puting my race goals back into November. I need to get to the pool and the gym and actually attempt to stay in shape and get strong while I am not running so I am going to make the effort to get out there everyday.  I feel like I could be running this weekend but I'll listen to my sports doc.  Hopefully he will clear me for a little Sunday jog.

AM: 10 min wu on eliptical then standard core routine and lifing/core work. Left my calf alone.  The main point was to get warm and stretch a lot and work on core.

PM: 1 hr. pool run.  Got after it and was tired afterwards.

I had my second apointment this morning at Capitol Rehab. Doc again hooked me up to the stim for 15 minutes, then the ART and some Graston, then some back cracking (my back feels great after this by the way).  He really dug into my calf this time with that little graston tool and said I would probably be sore.  My calf is tired after that one.  The good news is that there has not been any pain for days and my stretching has improved the tightness.  I see no reason why I can't go for an easy run but I'll listen to the doc...at least until after Saturday morning appointment.  I'm hoping he clears me to run easy Saturday.

AM: 1 hr. pool run

PM: 

Went to the pool this morning.  Actually tired from yesterday's hard pool run.  Looking forward to tomorrow's appointment where I will see a different doctor (one who actually understands runners) to ask him if I can run easy tomorrow.  I see no reason why I cannot but I'm not going to do it if he truly thinks I shouldn't.

The doctor did some crazy shit with my femur and re-aligned my hip.  Apparently it was out of alignment. My left leg seemed to be so much stronger than my right.  It seems that the root cause of my issue was not in my calf, but with my hips being out of whack and causing excessive force on my calf. It was so much better to walk after he did this. My calf and hip were a bit sore so I didn't do anything today (that and I was lazy).

5 miles easy then standard core routine then 1 hr. pool run

ran 5 miles easy....my form has changed (for the better) after yesterday's re-alignment.  I see no reason why I can't resume training.  No pain at all. Hot as balls outside today though.

8 miles easy.  It's hot and extremely humid outside-dewpoint 74-the worst it's been running all summer I believe and my allergies are going apeshit. My legs were a little more sluggish today. My left gluteus (ass muscle) is a little sore and the side of the quad is as well.  This is because of my hip alignment no doubt and I believe it will take a bit as my muscles readjust to their new form.  The good news is that it feels like a load has been lifted from my right calf and my ride side feels so much stronger that it is equal to my left.

5 easy at lunch.  Extremely hot, dew point 74.  Was going to run again today but I better not push my luck.  besides, it's disgusting outside.  There is heat lightening and the dew point is now 76-the highest it's been all summer that I can recall.

My legs feel sore in strange places. No issues with my calf. Legs still adjusting to hip alignment.

9.5 easy + standard core routine.

It is my late day today and so I went up to campus and started a planned 10 mile run. Of course it felt weird but I was fine until about mile 8 when ?I felt stomach distress...it became so bad that I was going to either stop and walk or $hit myself right there.  I had to do some walking then joggin then walking until I found a port-o-john which was beyond disgusting with the humidity and heat. It's strange how quickly your body's systems de-adjust once you stop running for a week.

My form feels off.  There's no telling how long my right hip has been out of alignment--if that was even a problem---all I know is that the stress on my right calf is a lot less and my right side is now stronger.  However, it's also changed how my left leg operates. Before my left leg had a bigger calf and the angle was different, more to the side.  Now it's more forward so this may be a good thing but I can't relax until all of my parts settle into this new form. Hard to say how fast I'm even going.  I may dust off the old GPS to make sure I'm going slow enough on my runs.  I think this new form will take some time, but I'm running my half as a training run on 9/14 because I couldn't sell my bib...I just hope this sluggish feeling goes away and nothing else goes wrong.  After that race I am not signing up for any more until I feel my "mojo" has returned.

2.3 WU 4 mile tempo run on trail then 2.3 CD

ran 5:55, 5:42, 5:42, 5:50. The last two miles were uphill while the first two were down.

I was really surprised I was able to do this with my new form but I felt really good, albeit sluggish and my stomach hurt because I am out of shape.  I'm getting used to my new form but it still feels different. This workout gave me confidence that things are headed in the right direction.

5 easy + standard core routine.

It's frickin nasty outside. Heat index 95 with 71 dew point. Is July over yet? My legs felt slow in my triumphs. Getting used to running everyday again. I doubt it will take long. I should be highe mileage wise next week.  Then again I have that half marathon workout/race  a week from sunday. 

9 easy at 6 am. very hot and steamy. Had to get up early to catch a flight back to Ohio for a wedding. I was going to go 10 but had some GI tract issues and had to cut it short.

10 easy + standard core routine

Didn't get a chance to run until the evening and the weather is great back here in Ohio and it was a nice and relaxing run through my old stomping grounds.  Even ran part of the old CC course as part of my run.

AM: 8 easy + 3x100m fast strides and some drills

PM: 4 easy

Beautiful day back in Ohio. Very peacful 8 miles out in the country with only the tomato farmers harvesting to keep me company. Evening run was very still and quiet with a bright moon and stars. Different from Arlington or DC.

AM: 10 miles with the first 6 easy then a moderate progession for the last 4: 6:28. 6:10, 6:04, ?

PM:

very sunny. ran out on road 7 from Ottawa toward Leipsic. Kind of boring out there and a lot of ragweed. Will probably run 4 easy again later but we will see.

10 easy in the PM back in VA. Better weather here. New Kinvaras feel great and I will use them Sunday.

8 easy with a pickup mile 6 at 5:48 + standard core routine + drills and strides.

hot and very humid for this time of year.  Feels like the middle of July. There is a storm that's supposed to move through and make everything fall like for Sunday's "race." I say race in quotes because I'm not in very good shape for a race right now.

Off. Resting up for sunday

3 easy + light drills and strides

Today was supposed to be the big day where I had a breakthrough. I was well on my way a month or so ago to hit my goal of 1:12 (5:30/mile pace). Well, as you blog readers know I was sidelined by a calf injury and then my hip was realigned which caused some strange shit with my muscles and my form that I am continuing to get used to and I only put in about 50 miles the last two weeks with no real workouts. I had no idea how this race would go but I was feeling pretty pessimistic-that I wouldn't go faster than 1:20 or finish at all for that matter.  Luckily I went out there, had some fun, and helped my team to an overall first place. Although I was a minute slower than my PR, I'm happy to say that I haven't lost as much fitness as I thought I had. Great day for a race!

I started very slow with a 6:05 and I was expecting to hold that pace throughout. I had the urge to get going though and I ran the next 7 miles or so by myself in no-mans land, 400-600m behind the chase pack. I just focused on my form and relaxing. I got a little antsy a few times and surged the pace on the down hills and slowed a bit on the up hills:       5:57 (mile 2), 5:54, 5:35, 5:49, 5:47, 5:48, 5:56 

I started to catch the chase pack straglers and surged around Haine's point to pass them:  5:24, 5:46, 5:24.  By the last mile I was too tired and you can see I slowed but I caught my buddy Lavar and another GRC guy. Last two miles: 5:51, 5:50. I ran the race "correctly" given the shape I was in by starting slow and finishing fast. My last 5K was 17:46 according to my race results which was a 5:42 pace.

All in all a great day for running and a good race despite not being in the best of shape.  I'm glad that I ran it instead of selling my bib. I'm going to go take a nap now.

Results  (sort of hard to read)

Here is a picture of me joking around with Bill after the first mile. It pays not to go out too fast. Thanks to Cheryl Young for the photo. 

AM: 1 hr. pool run

PM: 4 miles easy + standard core routine.

Sore and tired today, as to be expected.

AM: 5 easy + standard core routine

PM: 5 easy

AM: 7 easy + ab bench, seated row machine, stretch trainer, ab dips, stretching

PM: 5 easy

2.3 WU

4 mile tempo on the trail averaging out to 5:40 pace

2.3 CD

AM: 7 easy + standard core routine. standrad stretch routine, stretch trainer, ab work, light leg press and calf raises.

PM: 5 easy

AM: 12 pretty easy with Bill and Greg

PM: 1 hr. 30 min. pool run

Long day, pleasantly tired

AM: 10 easy. 

PM: none

I was going to run 4 easy in the evening but I was tired from the long pool run yesterday.  Strangely warm outside.  Had to turn the air conditioning on again.

AM: 7 easy+ standard core routine + light leg press, hips machine, calf machine, back machine.

PM: 5 easy

Going to the chiro tomorrow to make sure everything is still in line. Feeling ok but am skipping the workout next tomorrow because I am building up the mileage.  

AM: 8 miles easy + standard core routine and stretch routine

PM: 5 easy

Nice and chilly this morning and this evening. I went to the chiro who put my hip back where it needed to be. It didn't want to stay in the correct place. feel great now.

AM: 7 easy + ab bench, reverse ab bench, seated row, hanging abs, stretch trainer.

PM: 5 easy

AM: 4 easy + ab bench, rows, reverse ab bench, ab dips

PM: 2 WU 4 mile tempo (5:46, 5:38, 5:37, 5:36) 3 CD

AM: 5 easy + standard core routine and calf raises

PM: 5 easy

12 easy with Bill and Marty

16 miles. First half easy progression then second half steady state progression. Pretty much did exactly that but not an exact linear progression due to the hills and course changes on the way back but the effort was what was important. 

8:40, 7:48, 7:37, 7:16, 7:14, 7:05, 7:15, 7:00 

6:38, 6:30, 6:13, 6:20, 6:13, 6:18, 5:51, 5:49

AM: 7 easy + standard core routine, stretch trainer, calf raise machine

PM: 5 easy

humid

AM: 2 WU 5x1200 (4:01, 3:52, 3:47, 3:41, 3:42) 1.5 CD

PM: 4 slow + standard core routine

first workout back in over a month. I was amazed at how much endurance I've been able to maintain and that this workout was not that hard. Legs are pleasantly tired but nothing hurts (thank God). I've decided to race a small 10K this weekend

AM: 7 easy + alternate core routine

PM: 5 easy

I've decided since I'm running to work/the gym in the morning and having access to the machines, I sometimes decide to not due my standard core routine of planks, hip raises, pushups, and super mans in favor of another group of exercises, just to change it up.  I'll call it my alternate core routine which would consist of ab bench, reverse ab bench, hanging abs, lower back machine, seated diverging row.

AM: 7 easy + standard core routine +hip add/ab, and calf raise machines.

PM: 5 easy + drills and 4x100m strides

AM: 5 easy + alternate core routine

PM: 5 easy

4 easy + 2x100m fast strides and light drills

racing tomorrow on a flat 10K to see where I'm at. Legs are a tad tired from all of the recent mileage.

I decided last Tuesday after the workout went well to run this race in order to see where I was at fitness wise.  I also wanted to run it because two years ago I won it in 33:38 and even with tired legs and very little speedwork I knew I could beat that time at least and maybe win the race and earn a little cash. 

The first mile I went out with a pack and hit 5:21. After the second mile or so it was just me and this short guy with a really fast turnover. He was drafting off of me but he was very close and it was freaking annoying having him breath down my back and constantly spitting, etc. I didn't pay much attention to my splits until the 5K which was 16:31 and then I began surging because I believed this guy was a chump who was going to die based on his breathing. I surged multiple times and I surged hard to break him but he never broke and would not quit running on top of me. By mile 5 I was about shot and he overtook me. Maybe that was his tactic, to draft and make me surge to wear me out. I closed the gap a bit but he was too strong and crushed me. It kind of pissed me off.

When I got home I realized he actually ran 31:32 at Clarendon last week so he was just dicking around with me like that Ethiopian at the Crime Solver's race back in August. Those guys piss me off. Make it an honest race if you can run 5:05 pace but they decide to draft off the guy going 5:20 pace and crush him in the last mile. Whatever. I guess I'm just ticked I lost.

The good news is that I can run a decent race with no taper and hardly any workouts in the previous weeks. The bad news is that I wasn't even close to my 33:01 PR but I know that will go down when I taper back for Veteran's Day 10K on the same course next month.

the best part:  They told me they would mail me some cash for coming in second!

Results

PM: 1 hr. pool run

AM: 7 easy + standard core routine and a good stretch.

PM: 5 easy

AM: 2 WU 6x800m with 400m recoveries (2:33. 2:32, 2:30, 2:26, 2:24, 2:24) 2 CD

PM: 1 hr. pool run

legs are nearly recovered from the race so I felt fine this morning but only limited the workout to 6 repeats and I will probably hit the pool this evening and not run so I can recover a little more

AM: 7 easy + standard core routine, stretch trainer, hanging abs, light calf raise machine

PM: 5 easy

great weather, full moon, my new head lamp works well in the dark.

4 easy then 5 mile tempo on the trail (5:36, 5:34, 5:46, 5:38, 5:40) 2 CD

It was very dark but I had my bright headlamp to light the way. You can see mile three was the uphill mile...still averaged 5:39 which is about right for a tempo for me.

AM:  7 slow/easy + alternate core routine

PM:  5 easy

Ran pretty slow this morning since my legs were pretty tired from yesterday evening. 

14 easy

Ran with Rich and Bill who were doing 21. Miserable weather...raining and in the 50s..soaked to the core and cold. I felt bad for those marathon people.  Decided not to progress to a steady state fast run because my legs were dead. They've gone through a lot this week. Ran low 7s most of the way. ended up taking a 3 hour nap. Really tired today.