Pool Running is Fun

11 easy with Greg through Rock Creek.

tired, drank too much last night. Triumphs are done, upper is completely torn.

AM: 2 WU, 5k tempo (5:40, 5:31, 5:30, xx) mile jog, 1 mile faster (5:07) 2 CD

PM: 1 hr. pool run

first tempo workout back. Felt a little slow on that mile, as to be expected. 14 week window opens after next week for marathon training.  Greg gave me a new(ish) pair of Adidas Supernova Glide Boost shoes since they were bothering him.  They feel great and will make a great replacement for my Triumphs. I have a pair of Ride 6s coming in the mail soon. Yay gear. It's going to be a long winter.

11.5. weather was shitty rain, 36 degrees but it cleared up in a mile. Had to cut it short from 12 because I had to hit the bathroom.  That boatload of Chipotle that hit the spot last night came back for revenge. 

AM: 14 easy to moderate

I'm not sure if I'll go to the pool later or not.

AM: 8 easy + standard core routine and stretch trainer

PM: 5 easy + 4x10sec hill sprints

AM: 4 easy + standard core routine

PM: 10 easy

Our hill workout was cancelled today because of the ice and snow...luckily, I ran on snow-pack on the trail to avoid the black ice. I'm not too concerned with missing a hill workout this early in the cycle considering the conditions.  The runs were solo and really not that bad. 

AM: 8 easy + alternate core routine and stretch trainer

PM: 5 easy

extremely cold (for Virginia), about 19 on the way home but the windchill is 0. I wore double tights, three upper layers and my warmest gloves. Spent the morning dodging black ice and running through snow/ice pack.  Getting it done. Tomorrow the wind chill will be negative. Pretty much impossible to get my drills and strides in with a snow/ice covered track.

AM: 8 easy + strides, drills, and stretching exercises

PM: 5 easy

12 degrees with a 2 windchill this morning.  Not as bad as the forecast was expecting and I wore enough layers and had vaseline on my face so I was protected.  I'm not saying dodging rock hard ice patches made for a great run but it wasn't that bad. luckily there is a 15 lap/mile track at the gym and I was able to get my drill set and strides inside.

AM: 3.5 WU 5+ tempo run. 1.5 CD.  standard core routine + stretch trainer, dips, etc.

ran to DC to get a tempo in under Whitehurst freeway where there is no ice since the track is still covered. Ran 4 loops of 1.3 mile loop. It's cold, breathing hard, wasn't very fast--about 5:45-5:50 pace. Ran to work afterwards and ad time to get into the gym and do some strengthening and stretching.

12 easy + drill routine and 4x100m speed strides

cold but beautiful out. I dressed properly and was fine the whole run. Ice is finally starting to clear from the trails and tomorrow it will be enough above freezing long enough to melt the rest. 89 miles for the week. Only meant to get in 80-85 but with the missed workout Tuesday, no big deal.  Highest mileage week ever actually. Feel fine.

AM:14 easy. Actually used a GPS. Ran low 7s most of the way

Cold...16 degrees. It's going to get warm today

PM: 45 min. pool run. Hungry

AM: 8 easy in the freezing rain

PM: 5 easy + alternate core routine

AM: 3 WU 8x1100m hill circuits 2.5 CD + standard core routine

PM: 1 hr. pool run

Last day of hill circuits (think Lydiard hills) before regular marathon training starts. Tired but I was strong and feeling good on this one. Even coach said I looked great.  I hope that I'm indeed a responder to higher mileage. we'll see at 90+ and 100+

AM: 8 miles slow/easy + standard core routine

PM: 5 miles slow/easy

Tired from yesterday's workout so I ran at what felt easy but it was more recovery pace than easy pace. Cold, always cold.

AM: 8 easy + alternate core routine, a good stretch session, and foam rolling

PM: 5 easy + drills, 5x100m strides + barefoot jog 

I'm tired today but my legs feel more recovered.  Getting your body used to consistent higher mileage can take time, so I go slowly on my easy days when I need to.  After about three weeks at the new mileage level my body adapts but I believe there is a limit somewhere based on how quickly I recover, my current job stress, etc.  I have to be careful getting in the 90 per week range for the first time. Another question I ask myself is how sustainable is the training?  Can I do it week after week for the next 2.5 months?  We'll see.

AM: 2 WU 3200 (11:07) 800 jog, 3200 (10:55) 800 jog, 1600 (5:17) 2.5 CD

cruise interval workout.  Ran the first mile of the 3200 in 5:44 before a 5:23 to make 11:07. It's cold and slow the first go. Ten for the second 5:29, 5:26 and a 5:17.  Good workout. 

PM: rest

AM: 12 easy

PM: rest

14 miles moderate, mostly 6:50s on the second half.

Really miserable out there, 35 with steady rain the whole way-worst possible running weather. we wanted to get it over with the second half.Thank God I have like minded teammates to pull me through. I'm still cold hours later

AM: 10 easy + 5x100m fast strides and drill routine + barefoot run

PM: 4 easy

The weather was great today.  It was 42 and I wore shorts which felt very strange since I haven't run in just shorts on my legs in weeks.  It feels a lot freer having just shorts on the legs.

AM: 1.5 WU 7x800 with 400m jog recovery. 2 CD  (2:33, 2:30, 2:29, 2:27, 2:26, 2:26, 2:29)

PM: 5 slow + standard core routine

first VO2 Max workout of the training cycle. Averaged about 2:28 for the 800s. about 33 degrees so not too cold.  Hopefully Yasso 800s will eventually equate here, but who knows.

AM: 9 easy + alternate core routine + foam rolling and stretch machine

PM: 5 easy

woke up again in the middle of the night starving. went down stairs and ate nuts, crackers, and juice, then went back to bed. My body is adjusting to the mileage but I've got to be careful not to over do it.  I've noticed that I'm eating even more now.

AM: 9 easy + standard core routine, stretch trainer, foam rolling

PM: 5 easy + 5x10sec hill sprints

legs are alright. Did not go too fast.  Tired. I technically could run 100 miles this week but I won't. Going to get to sleep early again tonight

AM: 2 WU 8K tempo (5:43, 5:38, 5:33, 5:32, 5:26) 2 CD

PM: 5 slow + alternate core routine and hip work + foam rolling.

Not too bad this morning.  I'm tired and so are my legs but nothing niggles nor do I feel destroyed. Just the to-be-expected higher mileage adjusting tired. Greg says I'll adjust in a few weeks and I'm sure I will as long as I get my sleep and take care of myself. evening run felt fine/

AM: 12 easy with some teammates. rainy

PM: 4 easy

I just finished my week having run 101 miles. This is the first time. It happened to little fanfare on a dark trail about 20 minutes ago. Every amateur runner has those "firsts"--the first time you break 16, for instance, your first marathon, your first 100 mile week. All of these things are just arbitrary numbers (distance, miles, time) of course but when you think about it, most things in life are rather arbitrary and have no meaning except to the individual personally. How much money you make, where you stand in your fantasy football league, how much you can bench, etc. What really matters is not the numbers or even the great races. Rather, it is the process, the people you meet and help, and the enjoyment it brings to yourself and others. If you pay attention to the process, stop and smell the roses from time to time, you may also learn something about life. It's the journey, not the destination. I'm going to drink a beer now.

16 mile progession run with the last 5 at marathon pace

8:35, 8:09, 7:52, 7:40, 7:16, 7:04, 6:59, 6:58,  

6:33, 6:30, 6:13, 5:52, 5:48, 5:46, 5:46, 5:46, 

right now, I would say that my marathon pace is 5:46. After a 101 mile week It wasn't too bad. I'll go into my 4,3,2,1 workout next weekend assuming 5:46 pace. I hope I can get to the 5:40 pace level for 26 miles by the end of the cycle but I don't know.  The marathon is a strange event. Oh, by the way, this is the farthest I've run in a single run since Boston 2013.

AM: 7 easy + standard core routine, stretch trainer, foam rolling

PM: 5 easy

lighter day today. Yesterday's quality 16 having just done a 101 mile week made me pretty dang tired. Felt fine this morning though. Snowing and raining. What else is new.

noon: 5 easy + stretch trainer

PM: 2 WU 4x about 1300m loop @ 5K pace with 3 min. jog. 2 CD

workout cancelled this morning due to a snow covered track. Went to the evening workout instead and got in an easy 5 during my lunch break.  My legs felt like ass during that noon run. I think I may have been dehydrated and Sunday's long and hard effort was catching up to me. felt much better for the evening workout. windy and cold.

AM: 9 easy + standard core routine, stretch trainer, foam rolling.

PM: 5 easy

cold with windchills at about 10 this morning.  Felt much better today

AM: 9 easy + alternate core routine, foam rolling, stretch trainer

PM: 5 easy + 5x100m fast strides and full drill set

cold this morning, 20 degrees. I'm tired.  I'm probably going to skip Friday and Saturday's evening run and hit 90 or so this week.

AM: 2 WU 3200, 1600 cruise intervals (11:02, 5:22) 3 CD

pretty light tempo day, the reason being is that we'll be doing a 5,4,3,2,1 workout this weekend. I'm skipping this evening's run to rest and tomorrow's evening run as well so I only hit 90 this week . I will probably go to the pool tomorrow evening. I want to make sure I'm recovering before going back to the 100+ which I am planning on for the rest of the cycle, even as workouts become more intense.

PM: rest

AM: 12 easy + 5x10sec hill sprints + barefoot run

PM:

cold wind but sunny and really not that bad today

Good riddance January (my least favorite month). I opened February with a good workout. I went by effort but paid close attention to my pace on my GPS. my GPS was a little weird on some of these splits. Obviously I didn't drop a 5:25 on the first set so I will average then out. It went like this: 2E, 4MP, 1E, 3MP, 1E, 2MP, 1E, 1MP, 2E

8:19, 7:44,(5:50,5:53, 5:25, 5:41 AVG=5:42),

7:08,(5:40, 5:56, 5:39 AVG=5:45),

7:02,(5:37, 5:36 AVG=5:36),

7:22,(5:34), 7:23, 7:21

Overall marathon pace average: 5:41, or the exact pace I want to run to get to sub 2:30on the big day. We'll see how the rest of the cycle goes

PM: 1 hr pool run

AM: 8 easy + standard core routine, stretch trainer, foam rolling

PM: 5 easy

pool run yesterday afternoon helped me recover from yesterday's workout. It was 40 degrees at 6 am with no wind chill. At 5:30 PM it was 32 with a 15 wind chill. Really windy

AM: 2 WU (400,800,1200,1600,1200,800,400 with 1/2 inerval jog distance) 2.5 CD

PM: 5 easy + alternate core routine, stretch trainer, foam rolling

this morning's workout was 20 degrees with a 10 degree wind chill. As a result, splits were a little slow but the effort was there and it ended up being a good workout.

AM: 9 easy + standard core routine, stretch trainer, foam rolling

PM: 5 easy

very warm, 48 degrees with light wind, on my way home. I felt fast and comfortable. A far cry from yesterday's 20 degree/10 windchill day. Tired. I ran too hard on that last 400 yesterday.

AM: 9 easy + standard core routine and stretch trainer

PM: 5 easy + 5x100m strides and drill routine

so windy I nearly blew over a few times, 35 mph wind gusts make it cold. The low tonight is 15...Tomorrow morning's tempo will be 15 but the high on Saturday will be 51. Looking forward to some more stable weather this spring. At least we are through January

AM: 2 WU 4 mile tempo 2 CD

PM: rest

This morning's workout was awful. I felt like shit waking up, then I get out the door and it's 15 degrees which puts me in a pissy mood. I still feel like ass during the warm up. We start the tempo and the first mile was 6 minutes and I fell off the pace and couldn't get my legs to move. I spoke with coach and we agreed high mileage isn't worth it if I'm run down and can't hit the workouts so I am resting tonight and running once tomorrow.  Who cares whether I hit 100 if the workouts are crap? I think I'll focus on 90 or so and see how I feel. I am running a 21 mile progression Sunday and hitting the workout is important but feeling recovered and healthy is number one and I've been feeling run down the last three days. Working full time, I feel that 90 a week hitting multiple workout targets is far more effective than 100-110, dragging ass and getting slower. If you think about it, I haven't ran consistently long enough at 70+ MPW to really make the leap to 100+ anyway. 

things to keep in mind:

1. keep my easy days easy...no running fast even if I feel good

2. running big miles is pointless unless I'm hitting the workouts and recovering. I'm probably not ready for 100+

3. I need to keep eating healthy, sleeping enough, and drinking enough water.

4. I always want to go run each day and when I really don't want to go for a run (this morning) that should tell me something

AM: 5 easy

PM 1 hr. pool run

A much needed very light day in an attempt to recover a little bit after the past few days.

AM: 21 mile progession run:

8:32, 7:59, 7:43, 7:21, 7:15, 7:03, 6:57,

6:26, 6:24, 6:13, 6:21, 6:14, 6:03, 6:03,

5:57, 7:17*, 5:42, 5:41, 5:41, 5:37, 5:42, 

something wrong with my GPS and running through the tunnel. Obviously I did not run 7:17 here. Anyway, we went too fast on the second stretch. Should probably have been 6:35-6:25 through there but I felt great after yesterday's day of rest. It was also warm today--near 40 by the end of the run so I was in shorts and felt great. Legs are tired but feel good and I didn't kill myself at the end to maintain. Obviously the last 5 were perfectly at my goal marathon pace.

IMPORTANT: I ate a GU Rocktane gel (yuck) at 7 miles with some water. at 14 I drank the rest of the bottle of water.  I got two side stitches in the last set of miles and it took deep breathing to get them to go away. Everytime I eat sugar in any run, I get side stitches. Next 20+ run I will try a new product.

PM: 30 min pool run to recover the legs.

What's more convenient than an ice bath, much cheaper than a massage, and provides a similar stimulus to an easy run with no impact? A pool run of course! I didn't even get charged for the run this time sinceno one was in the lobby to punch my ticket.

I feel pretty good today and I took a walk. A beautiful 63 degrees makes everything a little nicer. I wish I could bottle up this weather and sell it to runners. Extended forcast looks really cold for next week's 10K.

AM: 8 easy+ standard core routine. stretch trainer, foam rolling

PM: 5 easy + 5x10sec steep hill sprints

feel fine today. Recovered well from yesterday.

AM: 8 easy + alternate core routine, stretch trainer, foam rolling

PM: 5 easy

AM: 2 WU 25x400m @ 10K pace with 100m jogs. 1.5 CD

PM: 4 slow + alternate core routine, stretch trainer, foam rolling

special marathon workout. It really worked the lactate threshold, which is good, very good. It was tough but manageable. about 30 degrees

noon: 5 easy + standard core routine

PM: 8 easy

A little backwards today because I had an appointment with the chiro.I wanted my back and my pelvic alignment to be checked.  I was having issues with a back muscle and my breathing.  More pre-hab than rehab, he cracked me good and I feel so much better now. You'd be surprised how much stress 90+ MPW puts on your back.

running a "race" Sunday morning. Forcast at 8 am: 13 degrees with -15 wind chills...literally dangerous outside, but I'm running it anyway.  I'll be well dressed for the occasion and even a semblence of a good 10K time just wont be possible.It's either that or run a hard marathon based workout over 17 miles with 40-50 MPW wind gusts. I'll take the 10K. Normal high and low this time of year:  47/31

AM: 7 easy + foam rolling, stretch machine, and some abs

PM: 5 easy + 5x10sec hill sprints.

It was cold this morning, 15 with a -8 wind chill. I dressed appropriately and I felt fine (double socks, three upper layers, double tights, mittens over gloves, vaseline on the face). I did get cold running along the Potomac near the end. My gloves/mittens just werent's thick enough for the ridiculous wind. I'll go with thicker under gloves Sunday. Projected wind chill Sunday is -15. I just hope the wind is favorable on the way back to the finish line. 

update: race cancelled Sunday

Well today the plan was supposed to be 6 easy with strides in preparation for tomorrow's race. It turned into a planned 12 easy by myself and then it was 12 easy last night and this morning when Greg picked me up for the run. My training partners were there so we decided to do 4321 instead.  Ugh. I was tired, I had my heavy recovery shoes on, and ate a load of Mexican food last night. BUT it was the smart thing to do. The race was cancelled and the forecast is only getting worse. This morning the forecast was 8 degrees with a -22 wind chill tomorrow morning at 8.  That's absurd. I cannot even comprehend how -22, 50 MPH winds would feel for a long run workout. Sowe got it out of the way.  My GPS wouldn't connect and I had to stop and $hit (luckily this was at the tail end of the workout).

AM: 2WU, 4MP, 1E, 3MP, 1E, 2MP, 1E, 1MP, 2E

8 degrees this morning with a -17 windchill. Even I decided to go to the dreadmill at the gym.  

PM: 12 miles easy-moderate on the dreadmill then 1 mile of the 15 lap/mile track with the straits used for strides + standard core routine, foam rolling, and stretch trainer. 

AM: 1 hr. 10 min pool run

PM: 12 miles 

cold. 17 with a breeze. Felt like crap at first, with treadmill legs from yesterday. warmed up but my hands, which were under two heavy glove layers, slowly got colder and colder. Got it in though. tomorrow's workout is cancelled since we have a forecast of 6-10 inches of snow. Later on this week there will be lows in the negatives at night here....I've been here in DC area nearly 5 years and it's never been anywhere near that cold. I've seen 105+ degree days in the summer here each year but never -5 winter days.  It's going to be tough this week. 

AM: 5 easy + standard core routine

PM: 3 WU 5x1300m loops @ 5k pace w/3min jogs. 1 CD

Snow day, luckily the trail was clear. Track was not. Ran under Whitehurst freeway in Georgetown.

AM: 8 "easy" + alternate core routine, foam rolling

PM: 5 easy

8 easy turned into trudging through a foot of snow in some places on an unplowed Mt. Vernon trail, causing the run to be a little more taxing. Cold, at 17 degrees but not too bad. Wind chills will be in the negatives the next two mornings. It's supposed to be 12 with -7 wind chill tomorrow morning. Friday morning 2 degrees with a -16 windchill. Absolutely insane. This kind of weather for days on end is where it gets really tough to maintain motivation and your sanity. My skin is dry, chapped, and itchy despite lathering up in lotion and I'm getting a little down with the thought of running through this bull shit but I guess it's winter and with global warming large temperature fluctuations are probably only going to get worse in my lifetime. remember Last week Sunday when it was 63 and calm? Feels like 6 months ago. 

AM: 8 easy + drill set and strides

PM: 5 easy

12 degrees wasn't too bad this morning but when the wind hit it was -4 windchill and that was truly cold on my face. I had many layers on and had to trudge over packed snow.

This evening was a different story. windy and when I went over Key Bridge it felt like icy death from the pit of a frozen hell. -2 with a -17 windchill tonight. Literally record breaking lows. It's never been near this cold for over 119 years in DC. 

AM: off...was -2 with -16 wind chill so I went up to campus to treadmill run. Well metro had a cracked rail due to the cold so it took an hour to get to campus. No time for a run

PM: 10 easy + standard core routine, foam rolling. Low wind, peaceful run. About 14 degrees. No wind, no problems

22 mile progressive long run. 16-18 degrees with a slight breeze. Since multiple trails were snow covered, we ran back and forth on beach drive. Rather hilly with rolling hills both ways slowed me down a bit. I ran with a bottle of water during the early part of the run. It was freezing inside the bottle, even as we were running with it. Made my hands cold as hell too. Happy to get it in before an additional 3 inches falls today.

8:07, 8:05, 7:40, 7:45, 7:23, 7:20, 7:15

6:55, 6:51, 6:47, 6:37, 6:43, 6:45, 6:25

5:50, 5:46, 5:49, 5:45, 5:47, 5:48, 5:41

7:54 (CD)

NOTE: at 6 miles I ate 4 little Cliff shot bloks and a half a bottle of water (133 cals). No cramping issues..the next few miles I felt like I was on crack, running too fast, then easing the pace a bit to let me teammates catch up so that I didn't run too fast too soon. Turns out that I at about 60mg of caffeine in those bloks so I was energized  for a little while. I will try a PowerGel next long run to see how that works and decide what I want to use for marathon day after that.

noon: 11.5 easy. Greg came over and we ran a strange route due to snow.

PM: 4 easy

today was "normal" weather and the high reached 47. After last night's snow storm, everything was soaked and there were snow mounds and puddles everywhere. It felt amazing to run outside in shorts and not have your hands or face freeze off. back to the polar air though. The low for Tuesday morning's workout is just 7 degrees.

AM: 7 miles + standard core routine, foam rolling. Fell on my ass while waiving to a teammate I passed on the trail. The melting/re-frozen ice is in black patches everywhere. I'm alright though but I got a late start and couldn't get 8 in.

PM: 6 miles. windy, cold and icy. Low tonight is 6. race morning will be 18. this cold is really starting to grind my gears. It looks like a big warmup is on the way in March but I was hoping that it would at least be 30 degrees on race morning. Anything under 30 I've noticed is hard to get in fast efforts.

AM: 1.5 WU 25x400m @ 10K pace with 100m floats between reps. 1.5 CD.

12 degrees, freezing.  What else is new? legs got a good workout but were cold. my face/nose hurt.

PM: 4.5 slow + alternate core routine, foam rolling.

AM: 8 slow/recovery

ran before work this morning. Legs are pretty tired from yesterday. It's my late night, can't run to work due to having to take my lap-top home. Going out to Ashburn tomorrow for training and thus begins the very busy season at work on Friday.

PM: 5 easy during my lunch break. It was warm and I overdressed. It was amazing: the unpassable rock solid ice patches were melting. Of course I fell down again on a patch that remained.  Running in 43 degrees is so nice!..can't wait until all of that garbage snow has melted. alas, it will not be for awhile...the high the next two days is just 30 degrees, 2 degrees below the "normal" low.

AM: 6 miles through heavy snow. tired, legs are slow.

PM: 6 miles + 6x100m fast strides and full drill set + barefoot run

easier day because I felt like crap this morning. I felt fine this evening.

AM: 7 miles + standard core routine and foam rolling

PM: 5 miles easy with 6minutes of tempo-10K pace up the hill

PM: 1 hr pool run.

Legs were still tired today and I needed a day off. The day before a race is as good of day as any. Of course I still got some work in doing a pool run. No long runs during this week makes my total a paltry 81 miles. Needed a down week though.

It was cold: 28 degrees. It was windy, and it was snowing/icing. But we finally got a race in. They were going to cancel it but I'm glad they did not. This race was meant to be a rust buster to see where I am at. Seeing as how the conditions weren't exactly good for really PRing, and seeing as how I've been training for a marathon and not a 10K, I'd say it was a pretty good day.

Started on pace, went through the mile in 5:15, ran on feel from there. I had my 3 mile split at 15:58, ignored them after that. The turn-a-rounds were icy and thus not conducive to quick turning. I worked on catching Sean and luckily he was the rabbit I needed to chase down. Finally caught him after 4 miles and passed him but he really was only a few seconds back.

All in all a good effort. My training has been very marathon specific, and I've not concentrated on any type of pure VO2 work. In addition, I felt incredibly strong. I can literally feel the strength of many miles and marathon paced runs in my body and I know I'm going to do well in my half and the full marathon in April, and I'm guessing it won't be 28 degrees and snowing then! 

Results

PM: off...There's a sheet of ice on everything andit's dangerous to even walk around on the sidewalks. Pool is closed as well. It's frickin March, in DC, when is this warm weather supposed to comeback?

AM: impossible to run. I attempted it but there was so much ice covering all of the sidewalks and trails, I had to walk and I turned back. I almost fell.

noon: 5 easy on he treadmill. It's warm, near 45 degrees, but the trails need time to melt. 

PM: 8miles + alternate core routine, foam rolling. Nice evening, all the way up to 40. most of the trails were clear of the ice.

AM: 2 WU. 2x800 1x1600 2x800 2 CD.  (2:40, 2:35, 5:04, 2:26, 2:20)

short and sweet workout. started slow--we are tired from the race, but it got quick on the last half.

PM: 5 slow + standard core routine. Raining ice pellets. Slick ice on the trail. Ran in the road toward Haines Point. Felt cold.

AM: 9 miles + alternate core routine, foam rolling.

very warm, 40 degrees felt great. Many stretches of trail that have been covered for weeks with ice are back. Unfortunately it's supposed to snow and ice 4-8 inches tomorrow, then get down to single digit lows Thursday night.

PM: 5 miles. warm, 48, felt great.

AM: 10 miles in the beginning stages of a snow storm. Going to get very cold.

PM: 5 miles + standard core routine. frozen tundra of Arlington. The trail was plowed but had to run down the middle of Washington Blvd to get there.

AM: alarm went off but I fell back to sleep. It didn't help that it was 5:30 am and 8 degrees. Our workoutwas cancelled of course. I had a rough one at work and had to stay late. Got home and ran then

PM: solo workout. 16 min WU 2x10 min then 1x5 min @ half-10K pace with 3 min easy in between segments. 10 CD.

At least I got some quality in. This week's mileage sucks because the weather has not been cooperating at all.

AM: 12 easy + 4x80m fast strides and drills. the snow is no match for a March sun. The weather is looking great next week.

PM: rest

AM: 2 WU 4 MP, 1 E, 3 MP, 1 E, 2 MP, 1 E, 1 MP, 2 E

6:00, 5:30, 5:34, 5:40 

5:36, 5:36, 5:40

5:41, 5:39

5:38

I feel like I went a little too hard on the MP segments. I had to stop after the 2 mile MP segment to drop a deuce. Whatever it was that was brewing inside of me, it was like the exorcist when I finally hit toilet. Good God. The problem was I forgot about the time change, so I couldn't do the runners cleanse before the run.Also my GPS is screwy. no way I went 6:00 then 5:30 on that fiirst part.

PM: 45 minute pool run

AM: 9 easy + standard core routine. not all of the ice patches were melted...fell pretty hard on my hand/arm but otherwise I'm fine.

PM: 5 easy. 63 degrees. lots of dodging cyclists and fair weather joggers

AM: 2.5 WU 3 x (1200, 800, 400) 2 CD   (11 total)

Great workout , I cannot remember all of the splits. recovery jogs were 1/2 the distance of the interval.

PM: 5 miles slow/recovery + alternate core routine and foam rolling.

AM: 8 miles + standard core routine, foam rolling

PM: 5 slow/recovery.

first run in only shorts and tech tee for many months

AM: 9 easy + standard core routine, foam rolling

PM: 5 easy + drills and 4x80m strides

AM: 2.25 WU 8K tempo run (5:51, 5:29, 5:20, 5:21, 5:17) 2.25 CD

I started the tempo and just couldn't move...my legs wouldn't go and I was worried but then they warmed up and I went pretty quickly with very little effort in the final three. I think this big mileage week is making my legs tired so It takes awhile to get into a fast groove but since I feel alright I know I'm not doing too much.

PM: 5 slow/easy + alternate core routine

AM: 12 easy in the rain

PM: rest. no need to do this run. I am tired and I feel like second Saturday runs of 4 miles slow is just junk mileage.

AM: 21 mile progression run. This run was kind of strange since we had to dodge some flooded spots in the middle sections and because I had some strange blood sugar issues.  I started fine then at three shot bloks at 1hr. 20 minutes into the run. I did not eat breakfast this morning. Then I literally felt like I hit the wall a few miles into the last section but then all of a sudden I had energy again out of nowhere...the shot bloks must have kicked in and fueled me to the end. Lesson is that I need to eat a good breakfast two hours or so before race time, and carefully ingest simple carbs and more water during the race.

8:26, 7:48, 7:34, 7:32, 7:22, 7:28, 7:19

6:46, 6:50, 6:34, 6:35, 6:35, 6:48, 6:26

5:59, *7:22, 5:30, 5:30, *5:41, 5:34, 5:38

You can see that I went really fast on the last section. The 7:22 is wrong because the GPS was in the tunnel the whole time.I was going 5:40s pace or so then. the 5:30s were too fast but I decided to keep going...the 5:41 is when the monkey jumped on my back but I finished strong in 5:34-38. I did this after a 100 mile week. Obviously the intense training is really working. However, I really put the petal to the metal and I'm hurting now...a touch of the intense pain and hurt I'll experience in the latter stages of the marathon: the worst pain I've ever endured in my life.

PM: 40 min. Pool run

AM: 8 easy + standard core routine; foam rolling

PM: 5 easy. warm

AM: 9 easy + standard core routine

PM: 5 slow+ foam rolling

legs are reallytired this afternoon. the 11 hour work day yesterday probably didn't help recovery. Going to be cold again tomorrow.

AM: 2.5 WU 20x400m @ 10K pace with 100m continuous recoveries. 2 CD (about 10 total)

Shortened he workout by 5 reps due to the race this weekend. I've been pretty tired but this workout went well with most reps at 76-78 seconds. getting excited for this weekend.

PM: off. mini taper time!

AM: 7 easy + standard core routine, foam rolling

PM: 5 easy + 5x10 sec hill sprints + barefoot run

PM: 4 easy + 5x80m fast strides and drills

3 easy + drills and strides. 

I went to Virginia Beach this weekend for the Shamrock Half marathon with the goal of running sub 1:11 in order to qualify for complimentary entry into Rock and Roll half marathons and to see if I am in sub 2:30 marathon shape. To put it mildly, the months of consistent aerobic oriented strength work really showed through for me today. What's even more amazing was how fast I ended up running for the last 5K-15:56...not even kidding. I had a 5 minute half marathon PR!

The Kenyans lined up ahead of us at the beginning.  I found it rather amazing at how incredibly tiny/small they were and how skinny their legs were...it's like they were built to run. I was intimidated by their presence. Obviously incredibly efficient for running economy.  Us non professional, bigger boned guys started well behind them (good choice).

The first few miles were done in a reasonable pace by feel which turning out to be 5:30 pace. My first splitI took was 16:29 at 3 miles. I was still running with a lady elite and a large pack at this point. I settled into a pack of 5 or 6 guys after that and they helped to block the wind. By the 10K point (33:58) it was just me, my teammate Doug, some Saucony Hurricane dude, and a guy who had a spot of grayhair and was breathing really hard. We quickly got to work and began running low 5:teens, a 5:17, two 5:15s, then we really began to push. I think I ran through 10 miles in 53:45ish or something. Doug and I worked together the whole way and really pushed it, like all out surging and hammering.  Miles 11, 12, 13 were really quick, sub 16 pace. Once we turned to the finish, I gave it everything I had, really dipping into the well...but I was no match for the speed Doug posessed...( a 1:50/4:07 800m/mile guy in college). I crushed it and ran 1:09:45 to Doug's 10:09:37. Without Doug to work with, neither of us would have run that fast alone.  That's the beauty of having teammates and training partners to work with!

I'm still in a bit of amazement at how fast we crushed the second half. Going out in mid to high 5:20s, crushing everyone in the pack we were with, and catching straglers who went out too fast was a good choice. I have no doubt that I can break 2:30 for my marathon in April after that result. Also, according to McMillan, that time is equivalent to 15:04 5K and a 31:17 10K which is to say I think I have some more PRs in  future in 2015 when I switch focus to shorter distances!

Below I have listed the splits. I recorded my first split at 16:29 for 3 miles then recorded splits from there on out. I averaged about 5:16 or so for the last 10K and ran the last 5K in 15:56!!!! (assuming the mile markers are correct of course. Either way Doug and I crushed it and showed our potential for future races. Go CAR!

5:30, 5:30, 5:29, 5:26, 5:23, 5:28, 5:17, 5:16, 5:15, 5:10, 5:09, 5:07, 5:40(1.1 miles)

Results  Looks like there were some fast boys from Ohio whose names I remember from back in the day

Doug and I getting down to business

AM: 8 easy

PM: 5 easy at lunch + foam rolling

Right when I crossed the finish line yesterday, there were three people ready to put me in a wheel chair or hold me up. I did not know why but I must have looked really messed up after digging so deep in the latter stages of that race, the hardest I've ever ran in my life. I felt alright this morning but my muscles are sore and the micro tears are there. Most likely I'm going to feel really crappy tomorrow when the DOMS sets in, but plenty of foam rolling yesterday and today will help.

AM: 9 easy + standard core routine

PM: 5 slow + foam rolling

legs are tired/achy but not overly destroyed

AM: 9 easy + alternate core routine; foam rolling

PM 5 easy + light drills and a few strides

AM: 10 easy + standard core routine

PM: 5 easy. warm this evening.

AM: 2.5 WU 3200m cruise interval, 800 jog, then 1600m. 3 CD.  Ran 10:29, 5:02.

Short workout. Tired from the mileage and still recovering from the beating my body took.

PM: rest.  I'm pretty damn tired from another long day at work and I won't accomplish anything by beating up my legs further. I really took a beating at that race last weekend.

AM: 12 easy. cold, 29 degrees

AM: 2E, 4MP, 1E, 3MP, 1E, 2MP, 1E, 1MP, 2E

8:35, 8:10, (5:45, 5:55, 5:16, 5:40),

7:xx, (5:40, 5:37, 5:41),

7:36, (5:34, 5:28),

7:36, (5:26)

GPS a little funky, I believe it's time for a new one that's actually accurate...I wasn't running 5:55 then a 5:16 out of nowhere...strange. Anyway I had about 4 hours of sleep since I was up late dancing and drinking beer. I'm going to take a nap now.

PM: 45 min. pool run

AM: 7 easy

PM: 7 easy + standard core routine

AM: 2 WU 5x1200m wtih 500m recovery jogs (3:51, 3:48, 3:45, 3:44, 3:41) 2 CD

I was going to do 6 because I felt good but coach made to call to go with 5 and I think it was a good call.

PM: 5 easy + alternate core routine

AM: 9 easy + standard core routine, foam rolling

PM: 5 easy + barefoot run, 4x80m fast barefoot strides and drills

AM: 9 easy + alternate core routine; foam rolling

PM: 5 easy

AM: 2 WU 6 mile tempo 2 CD. 5:35, 5:20, 5:18, 5:17, 5:19, 5:12. Meant to do 10K but stopped a lap early by accident. These are my 1600m splits but we spent a lot of time in lanes 2 or 3 passing people so it might as well be full mile splits.  Felt good but not too hard. I'm in amazing shape right now--the best I've ever been in my life. When 5-teens feel like nothing much but a good effort, it's a great feeling. Almost taper time. Warm this morning-62. shirtless and in shorts feels great. I'm pretty tired now though

PM: 5 easy + standard core routine and foam rolling

AM: 12 easy/ very windy. Will I run again today? only time will tell

PM:

Last long run before Glass City. It was alright. I was tired from the 101 mile week I just completed. Mentally preparing my mind for what's to come at Glass City. Although I'm in great shape, I'm nowhere near where Greg and this other guy who I know are running it are at. However, anything can happen in the marathon.  I'm looking forward to racing Cherry Blossom next weekend!

8:39, 7:50, 7:37, 7:26, 7:26, 7:13, 7:11

6:44, 6:49, 6:38, 6:39, 6:32, 6:15,6:16, 

5:52, 7:06*, 5:41, 5:38, 5:47, 5:41, 5:38, 

*tunnel mile. probably 5:4 something.

AM: 9 easy + alternate core routine

PM: 5 easy. warm out. dodging tourists and fair weather joggers/cyclists

AM: 9 easy + standard core routine, foam rolling

PM: 5 easy + 4x80m fast strides and light drills

AM: 20x400m @ 10K pace w/100m jogs in between. last few were 75-74. middle reps were 75-78, first few were 79-81 or so. Tired. 

PM: off. Doing a mini taper for Cherry Blossom, like I did for Shamrock. My legs are pretty rocked from the last few days. I have to get my legs back under me before Sunday.

AM: 5 easy

PM: 8 easy + standard core routine, foam rolling

5 easy + drills and strides

3 easy + light drills and strides

Updated to relfect actual course distance of 9.39 miles

There was a major accident in Potomac Park where a woman was hit by a guy on a motorcycle, causing race officials to shorten the course which has been re-measured at 9.54 miles. However, this would assume 5:06 pace and that I went 5:02 pace or slightly better for the 1.54 miles in the middle, which I'm not so sure about, though not impossible since I did make a move to get ahead of a pack of GRC guys and my fourth mile was 5:05.  Two different garmin readings read 9.44 and 9.45 for the course so I will go with 9.45. In fact, time bonuses for the professional elites may not happen, since people have called into question the legitimacy of the course re-measurement. Here's what I do know from the splits I was able to take:

5:10, 5:17, 5:08, 5:05, xx, 5:08, 5:14, 5:16, 5:09

5:10 avg. first 4, 5:11 avg. for last 4. Assuming the course was 9.45  9.39 I ran 5:09 5:11 pace for that distance. However, the easiest way to know what I may have been able to run for ten miles would be to assume that the two additional miles in there would be 5:11 and 5:12 since that's what I averaged overall for those 8 miles the distance. That would put me somewhere between 51:30-51:40 51:50-52:00 which is a great 10 mile for me right now--even better than my 1:09:45 half. The results estimate my 10 mile time at 51:57.

How the race played out

Perfect weather, low wind, felt great. First mile, 5:10-wow so fast, no effort! 10:27 through two miles. Tried to contain it a bit and run smart but I was just flowing-a really great feeling. 15:36, and 20:41 through 4 miles. Ran with a pack of GRC guys for a bit before I gunned it when the course diverted, missed 1.5 or so in there before an accurate course marker could be found.

Paul  pushed the pace a bit and was ahead of me for a little while before I decided to risk it and put in the long drive toward the finish. I was falling off pace a bit due to my mid race exuberance, running completely alone but obviously pushed very hard in that last mile and I was gaining on Jerry and Kieran (two other very fast local guys) but they were too far ahead to catch.

Race Video I'm actually listed in the open results since I'm top 25! Considering the international caliber of this race with professionals, I'll take 24th as a club runner. I wonder what the top "guys with full time jobs other than running" results were ;)

All in all I've once again exceeded my expectations. All those drab winter days running twice a day, the long marathon paced strength workouts, the Friday nights in avoiding all the drinking, all the foam rolling, gym work, pool work, and early bed times were totally worth it. Having my coach George keep me even and having my training partners Greg, Marty, Susanna, and Doug there to help me stay motivated and push past my limits have helped me tremendously. I wouldn't be having so much fun running fast without them!

There's nothing quite like a well executed race and the feeling of pushing past your limits. It not only opens up possibilities in athletics, but in all facets of life. Persevere through life and Believe in yourself!

Beautiful full blossom Cherry Trees

Photo By Cheryl Young

Results

On to the marathon!

AM: 7 miles

PM: 5 easy + foam rolling. Now I'm sore from yesterday.

looks like hopes for top three at Glass City may be premature....two older Kenyans with seed times of 2:21 and two 2:22 are on the entrants list as well as a dude gunning for sub 2:20. Not to mention another 2:24 guy and my own teammate who is  a 2:26 guy. It's gonna be a race people...95% chance of rain in the forcast that day as well.

AM: 9 easy + standard core routine

PM: 5 easy

raining

AM: 9 easy + alternate core routine

PM: 5 easy + drills/strides + barefoot run

AM: 9 easy + standard core routine, foam rolling

PM: 5 easy

and so, my marathon taper begins tomorrow.

2.5 WU 2x3200m cruise intervals with 800m recovery between. 2 CD

10:38 (5:26/5:12), 10:24 (5:14, 5:11)

Tired today but it's officially taper time so this weekend will be light

10 easy and foam rolling. A perfect sunny spring day. I was runing and a guy on a bike passing me with a Kenyan accent turned and said "The Kenyans are coming." I said "yes, indeed." In fact, there are two C-list Kenyans running the race next week and the'll give me a run for my money.

12 easy

AM: 5 easy + 5x100m strides and light drills

PM: 5 easy + standard core routine, foam rolling

starting to feel the reduced training load. I feel fine so far.

1.5 WU 1600, 800, 800 2 CD

5:04, 2:26, 2:21

very short workout to get the cobwebs out of the legs before the final part of the taper.

AM: 5 easy + standard core routine, foam rolling

PM: 5 easy

feeling rested. I wake right up after only 7.5 hrs of sleep and my energy levels feel different than the usual walking zombie state of heavy mileage. Getting closer to the big day.

5 easy + full drill set and strides.

legs feel full of energy like I was flying during my run. this is probably the first time in months that my legs have been fully repaired and stocked with glycogen. Looking forward to Sunday and mentally preparing for the sould crushing sting after 20 miles.

3 easy with a couple minutes of race pace to test my shoes.

2 easy with accelerations. 

"This is where you've always been, you had to lose so you could win."

I flew up to Toledo yesterday with faith and optimism since I knew I was in great shape. Having trained harder than I've ever done in my life, I was coming off two great tune-up races of 1:09:45 half and a 48:45 9.39 miler. I wanted to break 2:30 and I knew by doing so I could possibly place and win a little bit of money which feels really cool for a sub elite.

I started the race with a first mile of 5:42. By the way, the first few auto-trackers that the RaceJoy app posted on my Facebook this morning were incorrect. In fact, between miles 1 throughat least 16, my miles ranged from 5:35-5:45. during the first 8 I ran with Greg, making sure to tame my tendency to push the pace. Greg took off ever so slowly after mile 8 and the gap widened by mile 12 to the point where I could no longer see him and nobody was anywere behind me, so I found myself out there running all alone. I was ingesting my shot bloks and grabbed a bottle of water my sister handed to me. I was carbed up, well hydrated, and ready to roll once I got to mile 21.

The spectators thinned and the course began zig-zagging into neighborhoods. I ran down a wrong section for a short time when someone told me to turn around. At about mile 19, a Kenyan who went out too fast was basically jogging....and I easily flew by him. I knew that put me into 5th place (5th wins $100) and had plenty of energy...no wall hitting to be had. I knew I could dig down and run sub 5:40s for most of the rest of the race.

At mile 21 the course separates. Left is half marathoners, and right is marathoners. I followed the signs and a course marshal pointed me to the right. I turned and began to pick it up and put some hurt onto the Kenyan behind me while passing 6:00 run/walkers. After about 10 minutes I began wondering If I was in the wrong spot. The left turn that I thought was coming just never came and there were suddenly no course markers. I kept pushing it, running hard but once I saw the 11 mile marker sign that I had seen earlier right there in that instant I knew it was all over and realized what had happened. Hard to describe what I was feeling coming to a stop, and demanding a sag wagon to take me back to the start. I had run about 24 miles in total.

Article on the race. The lead woman was also mis-directed to the right. Except in her case, a course official in a golf cart tracked her down and turned her around after only a half a mile. I had gone over two miles in the wrong direction, and thus it was pointless at that point to run over 30 miles.

Course Problems

The problem is that the course splits there at mile 8, and we go to the right, but we also go to that same spot at mile 21...well the signs still say go right and there are still very slow people still running the full and the half on their first loop around at this point. the course marshal obviosuly could not tell the difference between me and them and directed me to the right. I realize now that I should have went to the left but when you are running 5:40 pace after 21 miles your mind tends to be a little pre-occupied with the freaking pain. There was no GO TO THE LEFT sign for lap 2 marathoners, no extra marshal to prevent this, no bike leader, and on top of that, there were further issues upcourse which I would have been involved in anyway had I turned left.

Greg got lost too. He explained that he turned left at the fork but then was lost after mile 24 and went the wrong way, then sprinted around asking people where the course went and not a single person knew, not even the course marshals or cops....he went the wrong way several times and the Kenyan he past got lost as well. He was able to finish at least and was third but was deeply disappointed in the clusterfuck that occurred after mile 21 since he did not know what distance he actually ran and that is the most important fact for a runner.

We work very hard to ensure we run good times on accurate courses that are well staffed but you can't have an event with 2:20-6:00 hour marathoners with a half marathon and a relay that loops back onto itself before the original first split and expect things to run smoothly. I did not get my sub 2:30, I did not get $400, nor the thrill of seeing how fast I could have gone. My PR is still a 2:50 and I will have to wait many months before attempting another marathon again. If you are a sub-elite, I would highly advise against ever racing on a small time marathon course that has a concurrent half marathon.

Season Wrap-Up

I ran alot and really improved so much in the past 4 months I've even surpised myself. I only have one PR, in the half marathon, to show for it. In the end, just like my first 100 mile week, none of it really matters. The friendships, the discipline, and the pursuit of bettering oneself are the main reward. I really enjoyed the process and all that it entails and I wouldn't trade my time with George, and my running buddies for any PR or pay day.

The sun will come up tomorrow, life will go on, and this foible will be forgotten. In the big scheme of things, it's truly unimportant. Think of all of those people who are injured or are sick.  I'm happy that I'm healthy, injury free, and even more motivated to run great times this summer. Patience is truly a virtue that requires several lessons in life. Missing state by a half a stride when I was 17 taught me this, plantar fasciits taught me this, having knee surgery taught me this, tearing my achilles taught me this. What's a wrong turn in a marathon compared that?

complete rest

complete rest

complete rest. Eating garbage and starting to feel like shit. I'm done with that tomorrow. My body is recovered, time to slowly get back into it and started eating better.

4 easy at lunch + ab bench, stretching.

predictably slow legs, bloated feeling.

5 easy + standard core routine

felt better but proceeded to eat Wendy's and drink many beers. Must get back on my running diet of lots of fruits and vegetables soon.

10 easy + 5 min barefoot run

dehydrated. had to make a pit stop to drop a deuce. My body doesn't like a cold turkey running break and all the beer and garbage.

AM: 10 easy + 6x100m fast strides, light drills, and 5 min barefoot run.

AM: 7 easy

PM: 1 hr. pool run

AM: 7 easy + standard core routine, foam rolling

PM: 5 easy in the rain

AM: 7 easy + alternate core routine, foam rolling

PM: 5 easy + 6x10sec hill sprints

humid, ran shirtless

AM: 7 easy + standard core routine

PM: 5 easy

ran in my new Triumph ISOs. An amazing shoe: great cushion and comfy fit.

12 easy + light drills and a few strides

8 easy + 6x100m fast strides and some drills

12 miles easy to moderate

AM: 9 easy + standard core routine, foam rolling

PM: 5 easy + 6x10sec hill sprints

very humid

AM: 9 easy + alternate core routine

PM: 5 easy

wow is it humid. Dehydrated despite really making a huge effort to get fluids in before running.

AM: 7 easy + standard core routine, foam rolling

PM: 5 easy +6x100m strides + barefoot mile

8 easy

AM: 2 WU 3200m (10:44), 800 jog, 1600m (5:12) 2 CD

First workout back. pretty light. legs felt sluggish but my aerobic fitness is still there. Taking it a bit easy the end of this week. I have a persistent case of plantar fascitis that came about after my break from the marathon. Everytime I take a break I get lay and quit stretching and taking care of myself, then I come back and get a minor injury. Last December it was metatarsalgia on my left foot. this time it's a PF flare up. It's going away but I don't like how painful it is.

12.5 easy to moderate + standard core routine.

PF feels better due to constant icing, massaging, stretching. Hopefully it heals, I attribute the PF to those old Adidas shoes, the marathon, and improper recovery/taking care of myself during the break from running.

AM: 10 easy + 6x100m strides

PM: 4 easy

AM: 9 easy + standard core routine, foam rolling

PM: 5 easy

man is it humid. whenever the dew point gets above 70, you know it's bad. Even worse on the way home.it was raining then sunny. like running in a green house. sick

AM: 2.5 WU 3x (800, 400) + 400. 3 CD         (2:28, 69, 2:24, 70, 2:22, 70, 75)

PM: 1 hr. 10 min pool run

disgusting humidity. I started a little fast and having not run much in this humidity and having not run sub 5 pace in ages, I felt like shit. I had to scrap the 4th set. just downing the water. yuck.

complete rest.  I took today off since the PF in my right foot flared up and I'm trying to nip it in the butt before it becomes an issue that prevents me from running. I began doing some strengthening exercises on the stairs and it already feels 80% better than yesterday.

AM: 9 easy + standard core routine, stretch trainer

PM: 5 easy + mile barefoot run and stretching

PF feels a lot better but I can't figure out why it flared up in the first place except for completely treating my body like shit and not taking care of myself directly after the marathon. no stretching, drinking, and eating like shit for a few days after a severe shock (marathon) made me inflexible and susceptible to injury. Same thing happened when I came back last December. The next time I take a break, I need to keep taking care of myself. I'm not 20 anymore.

AM: 2.5 WU 4 mile tempo 2.5 CD  (5:50, 5:35, 5:33, 5:44)

felt like shit. Slow and heavy legs. Pretty much my marathon pace, yuck

PM: 5 easy. feel a little better

10 easy

13 easy to moderate/ hilly

awesome weather, first run where I felt good again

AM: 9 easy + barefoot run and barefoot strides and drills

PM: 4.5 easy

AM: 2+ WU (400,800,1200,1200,800,400 + 200,200) 3 CD

75, 2:30, 3:42, 3:42, 2:25, 68, 30, 30

PM: 4 slow + alternate core routine, foam rolling, stretching

first workout back where I am feeling a little better. 

AM: 9 easy + alternate core routine, stretch, foam rolling

PM: 5 easy

hot/humid, slow running due to amazing amounts of sweat. drinking water constantly, it's not even June

AM: 9 easy + standard core routine

PM: 5 easy + 6x100m strides, drills + barefoot run

hot/humid

4 easy + a couple strides/drills

racing tomorrow to see where I am at

Ran like shit today. First 5K since November, it was a rust buster to see where I was at after the marathon. Just couldn't get my legs to move at all nor could I summon the ability to dig really deep despite my best tries. It was hilly and very hot but still I figured I could have least ran my tempo pace....or i should say the tempo pace I used to have back in March when I was on fire and tough as nails.  I ran 15:56 for the last 5K in my half marathon but could only manage 16:48 today as a rust buster. Obviously I've been tired from training in this heat, which I've not adjusted to yet. Kind of frustrating today really.

Went out at sub 5:00 minute pace at the first mile but had already fallen off the pack. The pack's pace just felt too hard and fast. I couldn't hang on. When I finished, I barely felt winded, like I could do it again, twice in a row, but I couldn't move my legs any faster. My legs are suffering from marathonitis, a hard condition to break. The only cure is more 5K races/workouts.

lessons:

1. the heat affects me, drink lots of water

2. Friday night dinners of beer and bar food do not make for good running

3. I need more time for longer duration at 5K pace in order to learn how to hurt again. 10 mile to marathon pace is easy compared to an all out 5K effort.

Going forward I need to clean up my diet, spend a little more time working on 5K pace, keep up with my hill sprints/strides. I'm getting my volume in but my workouts have sucked ass the last two weeks.

Results

PM: 5 easy

12 miles easy. Hot and humid per the usual

AM: 9 easy + standard core routine, stretching

PM: 5 easy in the rain, rain forest like conditions, 91 degrees (yuck)

AM: 2 WU 4x1200, then 800. 2 CD  (3:54, 3:48, 3:45, 3:40, xx) I couldn't finish the 5th rep...I dropped out while me teammates continued. Coach didn't think there is anything wrong with me considering the humidity, but I felt tired today and didn't even bother with the additional 200s. I think I pushed too hard on the last lap of the fourth rep but man I can't continue at that pace for the full workout which means I need to slow down and just let my teammates go ahead of me and quit trying to hit a specific split because I think I am in such good shape

PM: 5 easy + barefoot run + standard core routine, foam rolling

much cooler and less humid this evening. 

noon: 5 easy + barefoot run

PM: 8 easy

7 easy plus barefoot run. Tired and legs are heavy for whatever reason

2 WU 2x3200m 2 CD

warmed up, ran 10:58, 11:07. Completely fell apart on the second one. Greg went on to run an additional mile in 4:55. I was spent. I'm not sure why I feel so shitty but Im taking a few days off. I'm not having any fun and my legs are dead all the time and I'm not sure why. Perhaps I cam back too quickly after my marathon.

complete rest

complete rest. Feeling a little better. Probably try to run a bit tomorrow

8 easy + standard core routine. Felt much better today. Perhaps I needed a few rest days. Tomorrow's workout will tell the tale.

2 WU 4x1600 with 800 jogs in between 2 CD

5:17, 5:25, 5?, 5:21

just terrible. Legs won't move. feel good through the first lap then fall completel apart. I have no idea what's wrong with me...I think I am going to schedule a doctor's appointment and get a full physical to make sure I don't have mono or cancer or something more serious that could be affecting my health.  I'll also increase my water intake. Needless to say I won't be racing Saturday but I'm just going to keep running and see where I end up. Summer racing is pretty much a joke at this point.

1 hr pool run

AM: 7 easy + standard core routine, foam rolling, stretching. felt pretty decent despite humidity

PM: 5 easy. extremely hot. 91 but really the dewpoint of 73 was why it was uncomfortable. Your sweat just doesn't evaporate worth shit once that dew point gets up there.

I just got a Garmin. If you want to know my routes and where I run, check out my Garmin connect profile. There is a link on the left by my race schedule.

2 WU 5K tempo 3 CD

EXTREMELY humid 72 degree dew point. The sweat just doesn't want to evaporate near the skin and you can cook alive unless you are careful. I woke up early and super hydrated. The good news is that I felt much better today despite the heat and humidity. 5:36, 5:30, 5:25, xx

10 easy before watching the 10K this morning. brutally hyumid and hot as well once the sun came up. ran around on the course to spectate. Times for those who ran were pretty slow. I'm glad I skipped this race.

AM: 12 easy to moderate. VERY humid. gross weather

PM: 2 miles barefoot/diagonals + strides and a drill set.

AM: 8 easy

AM: 2 WU 6x800m + 2x200m 2 CD

2:32, 2:29, 2:28, 2:28, 2:21, 2:22 + ? ?

Man was it hot. really bad humidity. yuck but I finally had a decent workout. ran the 200s in lane 3 and 4 so I don't know the splits

PM: 45 min pool run. they kicked me out early

AM: 9 easy + alternate core routine, stretching, foam rolling

PM: 5 easy

AM: 8 easy + standard core routine, stretching, foam rolling

PM: 5 easy + 1 mile barefoot run. very humid, it had just rained then the sun came out. basically greenhouse conditions. Just three more months of this. joy.

9 easy with 5min 5k effort uphill in the middle + a barefoot mile, a few drills and strides. Decided to run a small 8k Sunday night.

I had to work this morning and a cookout this afternooon. When I got back home it proceeded to thunderstorm for the rest of the night so I didn't run. I feel a little guilty about missing today but it's ok to miss a day now and then. Needless to say my training has not been that great lately.

Waited around today to run this evening in the sweltering heat. Very hot and nasty. Ran a small race to support the GRC racing team. Spent most of the race dodging mud pits on the tow-path. Pretty slow, but better than I've been running, so that's always a plus. Considering the conditions it was a good workout. I might as well run another race next weekend and race myself into shape. What have I got to lose? I'm running short races slower than what my half marathon pace was just a few months back.

Results

AM: 8 easy + standard core routine, foam rolling, stretching

PM: 6 easy with a mile barefoot on grass

AM: VERY humid this morning. I apparently did not drink enough water because we started a 3 mile tempo + 1 mile harder cruise interval on the Mt. Vernon trail. I started the run, going 5:32, then 5:39, and falling back to 6:00. Just terrible. I was dizzy a bit and felt like ass. Just like Sunday. I think I was not recovered from Sunday due to the extreme heat and I accidentally ran an extra mile on my way home yesterday. I feel pretty tired now and I'm guessing it's the 73 dewpoint and the constant sweating the last three days. I'm not ready to give up my July races yet but this constant shitty workouts doesn't do much for my fitness that's for sure. I'm just going to keep putting in the time, hoping that my fitness will come around. This is pretty frustrating.

PM: the closed the pool due to thunderstorms. 

AM: 9 easy + standard core routine, foam rolling, stretching

PM: 5 easy + 6x10sec hill sprints.

much cooler this morning. Felt amazing compared to yesterday's furnace run. hill sprints felt wierd since I have not done them in ages.

AM: 8 easy

PM: 5 easy + alternate core routine, foam rolling.

Better weather today

AM: 2 WU 6x1100m hill circuits (500m progressive climb, jog 150m fast downhill, jog) 2 CD + standard core routine, stretching, foam rolling.

AM: 10easy in the rain. Cool out though.

PM:  4 miles in Vibrams mostly on the rain soaked grass practice field by the high school. Working on keeping my feet and tendons strong.

AM: 14 progression. easy at first but by the 10th mile we were under 6:00 and eventually I ended the run running in the 5:30s. felt good. was not super hot. It was nice.

PM: 50 min pool run

AM: 9 easy + standard core routine, foam rolling. great weather, nice and cool

PM: 5 easy + light drills and strides in grass

AM: 2 WU 2x 2 mile on the trail. 2 CD. (10:37, 11:16)....obviously the first was a little fast. ran 5:26, 5:11 true miles. Fell apart in the second rep as usual. another bad workout. I'm just not in the same shape I was back in the spring. I have no idea as to what reason except that I am no longer doing high mileage and killer long runs. Who knows, maybe I have to really train hard in order to race half way decently. I do know that I need to let Doug and Greg go and just train at my own pace. I used to be able to keep up with them last spring but that's just hurting me now. In the long run not getting quality workouts in is going to hurt me. I'm afraid because I don't know how I fell out of shape...coach says I'm overthinking it and I'll be paranoid and race poorly if I don't have confidence as a result of constantly questioning my training instead of just relaxing. I do know I'm going to be racing and I'll see how it goes in July. I had dreams of ripping off 5Ks at sub 5:00 pace last spring, but this dream isn't panning out so well this summer.

PM: 1hr. 10min pool run

noon: 5 easy

PM: 7 easy

was very tired this morning and turned my alarm off and slept in. I always regret that decision since it's so much hotter squeezing in a double between noon then again in the afternoon. But man, it felt good to sleep in. Evening was basically running in a greenhouse

10 easy with the 7th mile a 5:32 pickup + standard core routine, a few strides and drills.

4 easy then I mowed my parents' lawn.

This last April going into my marathon I was excited to see what I could do over 5K-10K this summer since I was was in some great shape last spring. I've struggled to hit my workouts coming back after the marathon and haven't really felt that good most of the time in the last two months.  As a result I've had a series of bad workouts and my quality suffered. I ran 5:11 pace for 9.39 miles at Cherry Blossom and had run 1:09:45 last March at Shamrock but today could only manage a 5K at 5:12 pace. I'm overall happy because I felt strong and I'm headed into the right direction.

I flew back home to visit my parents and my sister over the holiday and decided to run the freedom 5K which I've run many times over the years. The last time I ran it was two years ago. It's great to see some old guys I've run with in high school out there. Justin Dickman was there, Tom Scott was there, and a couple other dudes who were younger than me whom I've never really met. I had the "old guy" strength today but am happy to see a 40 yr. old running 15:29.

Although I ran slower than two years ago at this race, the important part was that I was feeling better than I had been and now I can focus on getting into better shape for the future. My main goals in July are to take care of myself, stay healthy, and get some quality workouts and races in before marathon training starts.

Results

some traditions are worth reviving. 03,04,05, big break, 13, 15

17 easy through Putnam County. Ran a little long but flat terrain and low humidity made it feel like only 14

10 easy + standard core routine.  Back to the sick humidity. shorts completely soaked

AM: 2 WU 3 mile tempo, half mile jog, 1 mile faster. 2 CD. Purposefully ran slower to begin with today so that I could finish the whole workout. Nothing fast or special to be sure but good to get through a full workout.  (5:45, 5:37, 5:25) (5:19)

PM: 1 hr. pool run

AM: 9 easy + standard core routine, stretch trainer, foam rolling, ankle strengthening

PM: 5 easy home in the pouring rain

humid as all hell in the morning. monsoon in the evening. Those Triumphs get very heavy when wet.

AM: 8 easy

PM: 5 easy + standard core routine + 10 min. jump rope, stretching

extremely humid, disgusting. Dew point is 75 which is "Extremely uncomfortable, fairly oppressive" and the sweat just kept coming and my shorts just drip. At least if I had to take a piss while running I wouldn't even have to bother to stop.  went old school and did some jump rope. Gotta keep the legs and feet strong.

AM: 3 WU 8x1100m hill circuits 2.5 CD. Each circuit has a fast 500m climb and a 150m fast downhill stride. Alternate core routine + stretching, foam rolling

Last hill session since I'll be racing the next three weekends.  I am skipping the Midsummer night's mile this evening because I felt the hills were better for me and I'm racing a lot in the coming weeks.  Legs really tired after a good workout.

PM: 5 mile recovery slog. slow byt fun since the weather was much less humid today

AM: 10 easy. pockets of humid and cold air throughout. Wasn't bad at all, less humid

PM: 5 easy with 1.5 of that barefoot + standard core routine

14 with the last 4 progession. cool early but it warmed right up.

AM: 9 easy + standard core routine, stretching, foam rolling, ankle strengthening

PM: 5 easy + 5x10sec steep hill sprints

AM: 3.75 WU 4xmile with 3 min jog recoveries. 3.25 CD + alternate core routine, foam rolling, stretching

ran on the trail uphill 1 and 3, downhill 2 and 4.  Pretty good workout. much better than how I've been running. splits: 5:29, 5:06, 5:14, 5:00

PM: 45 min pool run

AM: 6 recovery pace

PM: 7 easy + standard core routine, bosu balance exercises, some jump rope

tired this morning

AM: 7 slow + alternate core routine, foam rolling, stretching.

PM: 5 easy + drills + 6x100m strides

did not intend to run really slow this morning but my legs just didn't want to move any faster. I was dehydrated and carrying a pack on my back that bounced since I forgot to leave my work shoes at work.

5 moderate + light core and stretching

Extremely hot, humid, and hilly--the three deadly Hs of summer racing in the DC metro. Ran the first mile in 5:06 and felt amazing. ran through a hilly second mile in 5:20 something still felt good but the hills got to me and I began to crack. I couldn't keep up with my pack and guys that I've easily beaten last spring went right on by. I dug deep to maintain but ran a slow time. Everyone else ran a really slow time as well in the race so I am not taking this as a reflection on who I am as a runner. I'm just really frustrated at how much these guys can beat me given how much I run. It's really stiring the fire to get my mileage and mega workouts back. More for me inside as a person, to show myself that I'm continually evolvong and improving myself in a tangible way, not just rotting in 9-5 office life forever bachelor obscurity already at 30. Bring it on world.

Results

AM: 12 easy

PM: standard core routine + balance board, ankle strengthening then 3 mile recovery jog in my vibrams

Disgustingly and even dangerously hot today. This morning's dew point: 77. I sweat buckets and no matter how much I drank before hand, I became dehydrated. really really nasty.

could not get out of bed this morning. very tired and sore. i think I'm getting sick

sick with fever. took off work and laid aroung all day blowing my nose and moaning.

still had a fever this morning. Did not go to work. Ran this evening. I'm still sick but I don't think I have a fever.

AM: 5 easy + standard core routine, stretching, foam rolling

PM: 5 easy

still sick but no fever/super aches. Don't feel great but getting better. Doesn't look like I'm going to be able to race Saturday. Ironically the weather is looking amazing.  Maybe I'll feel great tomorrow but I doubt it.

AM: 7 easy + alternate core routine, stretching, foam rolling

PM: 5 easy + 4x100m strides and drills

I've been sick but ran this race anyway. Ran a pretty shitty time. That's about it.

Results

AM: 13.5 miles. Started feeling fine. Last mile was 8:20, I was dying, thirsty as hell and dehydrated despite drinking from two water fountains on the way.

PM: standard core routine + balance board/ankle strengthening + 3 barefoot

When I got back I felt tired and dizzy. drank pedialyte and 40 oz of water over the next hour and slept for two hours...I'm not sure why I'm dehydrated a lot. I'm drinking a ton of water.

AM: 9 humid miles + alternate core routine, stretching, foam rolling

PM: 5 easy + balance board

have a nasty sinus headache and am mucousy. My struggle into dehydration yesterday has brought some of my sickness back...lots of fluids today. Pretty humid today.

AM: 8 easy

I'm not even going to call what I did this morning a workout. I could barely finish the run. I was sweating buckets and getting a chill followed by barely able to go 8:30 pace to get to my office. It happened again and I still feel tired/sick. I'm not sure what's wrong.

I've got what I think is a freaking sinus infection. Looks like I didn't take enough down time to completely get over my cold. I hate feeling like crap all the time. I guess I have no choice but to not run until I'm more fully recovered.

sick, recovering

sick, recovering

8 easy + standard core routine

finally ran again today. I was getting antsy. I have some remaining mucous but have practiced keeping better hydrated.

new runner rankings from spring. I did pretty damn good considering the caliber of the people around here.

https://potomacriverrunning.com/wp-content/uploads/2015/07/spring-2015-runner-rankings-updated.pdf 

12 easy. Still a little sinus fog after the run today. Everytime I think of calling the doc I end up feeling better and the cycle continues. I'll see how I feel this coming week.

9 easy + standard core routine, foam rolling, stretching

hot but not humid at all. pretty comfortable 92 degrees

AM: 2.5 WU 2x (1600, 800) 3.5 CD   5:21, 2:31, 5:14, 2:29

First workout in awhile. It's hard to run a workout with two guys who just ran 15:15 for their respective 5Ks last weekend. They are in great shape. Me? not so much after the sickness and shoddy training. I cut it short from 3 sets to 2. Had to hit the john a lot, something in my stomach didn't like the fast running but other than that I'm working on getting back into it. Going to have to get up earlier and drink some tea to clear the system. It's a long road to marathon fitness. One day at a time.

PM: 4.6 mile recovery run + alternate core routine, foam rolling, stretching

AM: 8.6 easy + standard core routine, foam rolling, stretching

PM: 5.4 easy with a half mile barefoot.

feeling much better this evening. This morning my stomach was acting up again.

AM: 9 miles + standard core routine, stretching, foam rolling, 

PM: 5 easy

nice and cool this morning.

AM: 2.5 WU 8K tempo on track 2.5 CD  (5:36, 5:30, 5:26, 5:29, 5:24--1600m splits)

actually not too bad this morning. I'm not in great shape but it's much better running and I feel much better than I've been lately. Ran by myself. Doug, Greg, and Tom were half a lap ahead of me. I just let them go, like I should. I felt slow at first then realized that it was not me running shitty but those three running well. One day at a time. relax, enjoy the run.

AM: 12 easy. nice and cool out

PM: 4 easy + 4x100m strides, a couple drills

I wasn't going to run again but the weather was so nice and I didn't want to go to the pool. Plus I feel really good today.

AM: 14 with a progression the last five miles at marathon pace.  I decided to progress but I ended up running what I thought was marathon pace but it was much faster as it turned out. True it is (mostly) a slight downhill the whole way but I've run this section quite often and today I ran it pretty quickly. last five miles were 5:42, 5:27, 5:40, 5:25, 5:30. The great thing is that I felt much better again today. looks like I'm back.

PM: 46 min. pool run. I haven't been in the water in awhile. felt like I was sinking.

AM: 9 miles + standard core routine, stretching, foam rolling

PM: 5 miles

Nice and cool. Feel good

AM: 2 WU 4x0.81 mile at 10K to 5K effort with 2.5 min. jogs 3 CD

went to the track this morning and we were kicked off by a school official. apparently they closed the track because the infield reconstruction was messed up or something so we had to make due running around the block. Actually a decent workout. According to my Garmin, I did the .81 mile reps at 5:28, 5:17, 5:12, 5:05 per mile pace. We did not do five reps. no need to kill myself this early, best just to get in some decent work.

PM: 5 easy + alternate core routine, stretching, foam rolling

AM: 9 easy + standard core routine, stretching, foam rolling

PM: 5 easy

beautiful weather this morning and less humid than yesterday. Felt my first allergy sneeze session today. Three sneezes in a row. This will turn into about 5-7 sneezes in the thick of allergy season at the end of the month. Allergy sneezes are distinct from cold and common sneezes. Not sure how to explain that but you know it when you feel it.

AM: 9 easy + standard core routine, stretching, foam rolling

PM: 5 easy

very lovely weather today, nice and cool with low humidity. However, my allergies are starting. No big deal right now but they will slowly creep in over the next few weeks and stick around half way through October. I'm hoping this is a light season.

2.5 WU 8K tempo on track (26:55) 2.5 CD 1600m splits: 5:37, 5:22, 5:16, 5:22, 5:18

As usual, I begin slowly and run my pace by feel. I only use splits to gauge my effort. It was very cool this morning and I felt strong. Started slowly and progressed but seeing how fast the third 1600 was I backed it down on purpose so that I kept it at tempo effort and not racing it or turning it into an interval effort. Tempo means tempo so I have to control my exuberance for running faster on beautiful mornings like today

running makes you skinny bro https://www.youtube.com/watch?v=MQs4SqirpzY&feature=share

AM: 12 easy 

AM: 16 progression with last 5 at marathon effort.

8:17, 7:32, 7:57, 7:30, 7:12, 7:10, 6:47, 6:38,

6:17, 6:45, 6:18, 5:44, 5:41, 5:35, 5:37, 5:36

first workout of the marathon cycle. Ran most of it before the heat became a problem, humid and soaked with sweat, but well hydrated and cool. Unlike the loop, in which the last 5 miles are slightly downhill with no turns, the 5 mile section above is uphill. It was a good run and Greg ran with me, 5:30s are easy for him. Allergies after were sniffles and itchy eyes but not yet bad enough to really piss me off. I'm praying that this heat wave we are going to get isn't too bad this week.

PM: 45 min. pool run

AM: 9 easy + standard core routine, stretching, foam rolling.

PM: 5 easy + 4x10sec steep hill sprints.

Allergies are starting to get annoying and it was 94 hot degrees on the run home

How much fun would the US Half Marathon Champs be? http://www.capitalcityhalfmarathon.com/champs-standards.shtml the entry standard is sub 1:08 half...that sounds extremely fast for a club runner with average talent (at best) with a full time job and other priorites. At the same time I've learned there are benefits to dreaming of the impossible and living each day slowly making it a reality. That's what running is all about. You really think I put in 100+ for 14 weeks for my health? 

AM: 2.5 WU (400, 800, 1200, 1600, 1200, 800, 400) 2 CD 

75, 2:33, 3:49, 5:00, 3:44, 2:24, 66

very warm this morning. not so much the temp but the dew point/humidity is back into typical DC nasty territory. As a result paces were a bit slow since it felt like we were working really hard. Legs are pretty dang tired now and it was a good workout

PM: 4.5 recovery + alternate core routine, foam rolling, stretching

AM: 9 easy + standard core routine, stretching, foam rolling

very humid again with dewpoints around 72

PM: 5 easy

pretty tired, sweaty humid mess

AM: 9 easy + standard core routine, stretching, foam rolling.

extremely humid tropical weather. dew point 74-fit for turtles, snakes, and crocodiles, not northern European descended humans. pretty hard to stay hydrated

PM: 5 humid miles.  tired today. Body is beginning to learn the adaptation process.

AM: 2.3 WU (1600m splits: 5:44, 5:25, 5:23, 5:16, 5:14) 2.5 CD

much better weather this morning but I am tired from the mileage and the heat yet still ran a decent tempo without overextending myself which is always the goal.

PM: 4.5 recovery.  did not have time to do core or foam roll before gym closed. What kind of gym closes at 6:00 pm on a Friday? oh yea a college gym.

AM: 12 easy + standard core routine

PM: 4 easy

much less humidity today but with the lower humidity comes the terrible onset of ragweed induced insanity. Allergies were so bad today.I bought some Flonase and that seemed to calm my attack but gave me dry mouth like none other. 

first week, 103 miles. I'm tired and I need to get back to doing some strides. I'm still feeling fine and my body should adjust right before I ramp up the intensity.

AM: 18 mile progession run with the last 6 at marathon effort.

8:10, 8:06, 7:40, 7:30, 7:28, 6:53, 6:53, 6:46, 6:43,

6:20, 6:23, 6:26, 6:14, 5:42, 5:35, 5:44, 5:34, 5:15

Legs were tired this morning. It took a little extra time to get them to warm-up and go. Even on the marathon pace part I felt good then slow then great...typical feelings you get when doing a workout or long run with big mileage. Went a little too fast on that last mile but I felt good so I figured why not. I've got to be careful doing that though because I could crash and burn later on by running harder than the prescribed paces combined with lots of miles. It's a balance.

PM: 50 min pool run + foam rolling

AM: 9 easy

PM: 5 easy+5x10sec hill sprints + standard core routine

The gym is closed at work this week. You may ask what kind of gym closes for an entire week? Well a college gym does the week before classes. I had the pleasure of washing my hair in the sink and cleaning everything else with those wipes they make for babies. I smelt of clean baby this morning and I was surpised at how effective they were in cleaning off sweat.

Run fast not hard:  http://www.runningwritings.com/2012/03/brief-thoughts-are-hard-workouts.html

AM: 2.25 WU 3 x (1600, 800) 2 CD

(5:14, 2:30) (5:04, 2:26) (4:52, 2:25)

started slowly. We were talking and I mentioned that we should probably go faster than 5:20 on our first one and the guys sped up and made it 5:14. Ran that 4:52 and was amazed-fastest split I've ever done in a workout. I then backed off a bit in that last 800. The rest of the guys were 50 meters ahead but I didn't care, no need to destroy my legs anymore at that point. Great workout all the same.

PM: 4 recovery + standard core routine

AM: 9 easy

PM: 5 easy + standard core routine, foam rolling

cooler this morning but ran a little slower since my legs were tired from yesterday. Allergies still annoying of course.

AM: 9 easy. nice and cool

PM: 5 easy + 4x100m speed strides w/ full drill set

AM:  2.5 WU 3200m, 1600m cruise intervals 2.5 CD

10:32, 5:09. Very short workout this morning because we will be doing a long run workout Sunday morning. This is fine for me because my legs still need time to adjust to the higher mileage. I feel pretty decent. Nice and cool today but it's supposed to get hot again by Monday.

PM: 5 easy, foam rolling

AM: 12 easy

PM: 4 easy + standard core routine, foam rolling

decent day. Was pretty dang tired this afternoon and didn't do much today. I can feel my body adapting, however. 105 for the week--great!

AM: 2 warm-up/easy-4MP-1E-3MP-1E-2MP-1E-1MP-2E

8:25, 7:40, (5:36, 5:32, 5:38, 5:37),

7:27, (5:33, 5:41, 5:42),

7:23, (5:30, 5:39),

7:27, (5:36), 7:40, 7:37

The first 4 marathon pace felt very easy, splits only varied slightly due to the second mile being slightly downhill. Effort was even. The second set was harder since the 41 and 42 were slightly uphill and into the wind. By the third set I was super sweaty and my legs were turning to crap. I should have gotten a drink of water sometime during the run but I forgot about the water bottle we dropped. You can see I slowed down on the seconf mile. The thing to learn here is to take it slightly easier during the firstfour mile segment. Keep in mind, however, that this was the fastest 4321 workout I've done and I did a decent job of keeping the effort in control. I would love to run a marathon at 5:36 pace the whole way. only time will tell. My legs are pretty dang tired now though.

PM: 1 hour pool run

AM: 9 easy + alternate core routine, stretch trainer, foam rolling

PM: 5 easy

feels good to have my gym back in the morning. Humidity is back which means my allergies aren't too bad. It still is not as relaxing to run in thick sweaty temps vs. cool crisp days. Not too bad though. legs aren't sore, just tired. the pool running helps to recover for sure.

AM: 2.5 WU 8x800m 2.5 CD  (2:33, 2:27, 2:28, 2:27, 2:26, 2:24, 2:21, 2:22)

very humid this morning. The soaked, dripping shorts after the third rep kind of day. It will be in the 90s for the next 5 days. The calendar says September but it's more like July. Great workout given the conditions but I was tired going in and I'm certainly tired afterwards.

PM: 4.5 recovery + standard core routine, foam rolling, stretch trainer

very hot this evening.

AM: 9 miles slow/recovery + foam rolling, stretch trainer

PM: 5 easy

very tired this morning. Between Sunday and yesterday my legs have had enough. This is also due to the increased work stress, the fact that my allergies are going apeshit, and the high humidity that's been in the area lately. I ran very slow. Hopefully that helps tomorrow.

AM: 9 easy + standard core routine, stretch trainer, foam rolling

PM: 5 easy

felt much better this morning after sleeping 9 hours. I was able to sleep in because I have my late day at work and had an extra hour this morning. 

AM: 2.5 WU 6.4K tempo 2 CD    (1600m splits: 5:33, 5:18, 5:14, 5:15)

very humid this morning. Still ran well. I have the marathoner tiredness about me. This tells me my body is busy adapting. However, training is a slippery slope. You do as much as you can without breaking down and you have to be experienced and disciplined enough to know when to back off. Go a little too far and you get sick or injured. 

PM: 5.5 easy + alternate core routine, stretch machine, foam rolling

AM: 11 miles easy

PM: 4 easy with 1.5 of that being barefoot + 4x10m barefoot stides and drills.

Still humid but overcast this morning. apparently tomorrow will be better,

AM: 21 mile marathon pace progression + foam rolling

8:17, 7:36, 7:40, 7:39, 7:31, 7:20, 7:20

6:37, 6:46, 6:32, 6:38, 6:23, 6:19, 6:29

5:48, 5:44, 5:29, 5:35, 5:46, 5:31, 5:35

It was cool but humid and we did not have on course support for water which left me a little parched at the end. I still managed to average 5:38 pace for the last 7 at marathon pace. Hopefully by the end of the cycle I'll be able to average 5:35 for the marathon. I think that's a good goal.

PM: 50 min. pool run

AM: 10 miles easy

PM: off

I went to the Nationals game today and there was no shade, no breeze, and it was blazing hot. Sweat dripping everywhere, I soaked my shirt through and I began to feel like shit despite drinking a lot of fluid. I left at the 6th inning and came home. I'm still pretty beat from that so I didn't run again. Me and the heat do not get along. Why is it in the 90s anyway? I thought September was the fall.