Pool Running is Fun

AM: 12 miles. Beautiful warm day. More like spring than winter. Hope it lasts.

PM: 1 hr. 10 min. Pool run

AM: 10 miles easy. Legs are pretty tired after the last few days

PM: rest.

AM: 3 WU 8x1100m hill circuits 3 CD

PM: 4 recovery miles + standard core routine

steady, freezing rain this morning. It was certainly not a comfortable start to 2017 today. Add to that I get to the gym soaked and cold just to discover it's closed. No hot shower this morning. Damn college schedules. 

AM: 8 miles easy + core work, foam rolling

PM: 5 easy

legs are heavy this morning and I ended up running slow. My shoes are done. Time to start some new Triumphs and Glides. I've noticed that the shoes go really downhill after 500 miles for me. I think this is mostly due to running on asphalt all the time

AM: 8 miles + standard core routine, stretch

PM: 5 easy with 6x20sec strides included

AM: 2.5 WU 5K tempo, 800,400,200,200 2.5 CD

PM:  4 easy

16:51, 2:21, 64, untimed 2x200m 

George kept us slower in the tempo today. It was windy and cold though.

AM: 10 miles easy. very cold

PM: rest

tired this morning, about 12 degrees at run time

AM: 14 miles, last four progression. 6:05,6:05,5:48,5:35

PM: rest

Very cold again, about 15 degrees with packed snow and ice on the trail which slowed the pace down considerably. Going to be in the 60s by Thursday though.

AM: 8 miles

PM: 5 miles with 6x20sec strides included

cold. about 17 degrees this morning. Windy too.

AM: 3 WU 8x1100m hill circuits 3 CD + lifting/core circuit, stretch, foam rolling

PM: 5 slow recovery miles home

good workout on the hills, the last hill session of the base period. Very cold again, like 17 degrees with a wind chill of 12

AM: 8 miles + standard core routine, stretch, foam rolling

PM: 5 easy

much warmer today. Feels almost hot 

AM: 8 miles + standard core routine, stretch

PM: 5 miles with 6x20sec strides 

warm, about 55 degrees this morning and 68 this afternoon. Shorts and tech tee.

AM: 2.7 WU 5K tempo + 800,400,200,200 2.7 CD

PM: rest

16:23 (5:19,5:14,5:12,38) 2:19,63,untimed 200s 

Nice and warm today. Legs are coming along nicely. They've got some good strength in them after the base season hills. Now we'll slowly turn that into speed and get really specific in later Feb/March.

AM: 11 miles in the rain

AM: 15.5 moderate to marathon pace. I think I was about 5:39,5:37,5:26,5:29,5:32,5:28,5:22 for the last seven.

Feeling good

AM: 8 easy

PM: 5 easy

decent weather, off from work. 

AM: 2.7 WU 2x(1600,800),800 2.5 CD  (5:03,2:24) (4:52,2:22),2:19

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

Pacing wasn't the best and went a little too quickly to complete the full 3 sets but that's alright since it's so early. 

AM: 7 easy + stretch, foam rolling

PM: 5 easy

Warm weather

AM: 5 miles + stretch, foam rolling

PM: 5 with 6x20sec strides 

late night at work but ran out of time for core this morning. I have a cold, it's minor but I'm sniffling and sneezing. Getting lots of rest before my 5,000m indoor race Saturday. Ironically the weather will be perfect for an outdoor race.

easy 4 plus a good stretch.

racing the 5,000m indoors against college guys tomorrow.

As usual, I went in with big expectations to this meet and as usual, those expectations went to shit after about two miles. I don't know what it is, whether it's my diet, my routine, my age, my training, or whether I'm under thinking it or over thinking it, but I'm sick of under performing in races.

George was there and after a decent mile in 4:51, I began to slow as the leaders pulled away. He kept yelling at me to speed up and catch them for just a lap. I ignored him, and kept telling myself I'll put the hammer down the last mile. By then it was too late and my legs were all but dead after going through 3200m in 9:54. Rolled home in 5:09, lapped by the top two runners. Kind of embarassing.

George mentioned that he thought I could run 15:10. Going in, I also believed I could run 15:10. He said I nailed he workout Tuesday (which I did) but looked like shit today. I'm afraid that's my problem. I'm down for great workouts but suck in races. Somewhere along the lines of belief, self confidence, and positive self talk, I fall short. I'm not sure why. He recommended I get back in there next weeka nd run at George Mason or Navy. This time I'll throw away the watch and race, without regard to the pace, like I did in the good old days. Burned a lot of people back in the day, and I know it's still there. Sometimes we have to work hard at getting the best out of ourselves. It's never easy.

Results

PM: 1hr 6 min pool run

AM: 12 miles

PM: standard core routine, foam rolling then 1 hr. pool run

still at it. Possibly racing Friday

AM: 8 miles + stretch, foam rolling

PM: 5 miles

rain and wind

AM: 2.5 WU 6x800m 2.5 CD  2:31,2:27,2:23,2:22,2:21,2:18

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

decent but short workout as I am running the 5K this Friday evening at George Mason. A little pissed that the recoveries for these reps are longer than the efforts which I inevitably bump heads with George on since I feel like the recoveries should be no longer than 90% of the interval time. Maybe I'll bring it up again but I never usually win that argument.

AM: 7 miles + alt. core routine, stretch, foam rolling. 150 lbs this morning.

PM: 5 miles

5 miles with a few strides + stretch.

great weather. Too warm for January 

After last week's shitty return to racing, I thought it would be best to hop right back in with a new race. This one was much better. I did not wear my watch but rather focused on my breathing, my form, and the competitors around me. Instead of thinking baout the results, I thought about what i was doing in that particular moment and let the results take care of themselves.  If you noticed the detailed splits below, you will see that I was able to just settle in and cruise 36s, which is 15:00 pace. The problem is right about half way through when it starts to get quite difficult. I tried to concentrate and inserted surges but the lactate buildup in my legs was too great. I held it together much better than I did last week though and I'm headed in the right direction. I need to add in some threshold work to extend the time I can handle 72/lap. Pretty happy with this. you can see in bold where I need to work to improve.

AM: 11 easy

PM: 1 hr. pool run

Legs pretty tired and stiff after yesterday's run

AM: 14 miles progression, last four averaged 5:41. A bit tired still from the race.

PM: off

AM: 8 miles

PM: 5 miles

ran out of time this morning for core, stretch, and foam rolling

AM: 2.7 WU pyramid of 4,8,12,16,12,8,4 2.5 CD   73,2:27,3:41,4:54,3:39,2:19,64

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

chilly this morning with a stiff breeze. Did alright with pacing but slow to stop the watch. Warm this afternoon at 59 degrees

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

PM: 5 easy

tired legs today

AM: 8 easy + lifting routine and lunges, stretch

PM: 5 with 5x25 second strides included

AM: 5 easy + stretch, foam rolling

PM: 5 with 6x25sec strides

Noon: 5 easy

This is my third week of racing a 5K. The first two weeks were indoor meets and coming off of a PR at Mason last week, I was expecting to run 15:20 today. This was because the road course was flat and there was only one turn-a-round cone.  I cam close and PRed again, which is great. However, I was only 4th and kind of banked on winning the race again like I did last year and picking up $100. Instead, I finished outside the money and walked away with no paycheck.

First mile there was a large pack and Jerry took us out in 4:59. I bided my time a little longer until after the turn-a-round at which point I gunned it like I did last year and figured the leader would fall back. That happed for like 10 seconds and he was right back gunning it on me and ever so slightly making a gap. After two miles a skinny-ass dude with a funny stride passed me, then I passed him back then by mile 3 he was right ahead of me. At mile three some dude snuck up on me and out kicked me for the third spot. I ran 15:29 to win last year, ran 15:24 to finish 4th here this year. 

It was overall a good day as I did a superb job of pacing. I ran every mile under 5 flat, something I've never done before. My splits were more or less 4:59,4:58,4:55 or there-a-bouts. This is better but it's time to get back to work for the next three weeks with some solid training. By the time spring rolls around, I will be ready to fly.

Results

PM: 1 hr. pool run

AM: 8 pretty easy. legs are tired

PM: 5 miles + standard core routine, foam rolling

Warm this evening. I like it,

AM: 2.8 WU 5x1200m reps with about 2:45-3:00 min recoveries. 2.5 CD

PM: 5 miles + stretch, foam rolling

3:55,3:42,3:40,3:38,3:34. First one sucked since I was still tired from Sunday's race but still got some good work in. Now I'm tired. Evening was quite warm with just shorts and tech tee.

AM: 8 miles + lifting/core routine, stretch, foam rolling

PM: 5 miles

58 degrees at 6 am this morning. On February 8th. Very southern Florida-like. Apparently it's supposed to snow tomorrow night but be over 70 on Sunday. No joke.

AM: 8 miles + standard core routine, stretch, foam rolling

PM: 5 with 6x25sec strides, mostly on hills.

windy and spitting snow this morning. A lot fewer people on the trails (thankfully).

AM: 3 WU 6.4K Tempo then 800 meters fast. 2.7 CD

PM:

Cold. About 22 with a wind chill in the teens. Took a bit to get warmed up on the tempo. 1600m splits: 5:29,5:21,5:15,5:10 then I did an 800 in 2:19 which felt quite easy. George stopped me there instead of doing 400s.

Noon: 10 easy with Andrew.

AM: 16 miles progression

PM: 1 hr. Pool running

Last seven at marathon effort keeping Greg company on the ladder half of his loop. Great aerobic support workout for me. Last seven 5:43,5:52*,5:28,5:27,5:24,5:23,5:23. *tunnel mile, GPS of 

AM: 7 miles slow + stretch, foam rolling

PM: 5 miles slow

very windy this morning with gusts up to 50 MPH. Ran slow because my legs are tired.

AM: 3 WU 2x(1600,800),400,400 2.5 CD

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

legs still tired from Sunday but got some good work in. 5:05,2:26,4:52,2:22,65,64

AM: 8 miles + light core, stretch, foam rolling

PM: 5 miles

Underdressed and extremely windy in the evening. Always check the weather before you head out the door. Had to go to the bathroom the whole time too. It sucked.

noon: 4.2 miles aroung TR island at lunch, plus stretching

PM: 2.8 WU 6.4K tempo + 800R 3 CD

Cold and windy. Slower as a result. Nothing crazy, just getting the work in. 1600 splits: 5:29,5:22,5:21,5:18. 2:19 for the 800

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

PM: 5 easy home

ironically much calmer and less windy this morning. It's going to warm up too. tired

AM: 14 miles with a light progression at the end. 5:50s-5:30 the last four. legs are tired from dense training right now. The temp went from 38 to 50 in an hour and a half. warm now

AM: 8 miles very hilly, easy

taking a rest day today

AM: 10 easy around Carderock/Great Falls. 

PM: 4 easy + standard core routine

Wonderful weather in the high 60s, sunny, no wind

AM: 3 WU 1600,5x800,400 2.6 CD

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

Decent weather. Legs are a bit tired. Rests were more in line with what they should be at about 90% of the interval time. 5:04, 2:27,2:24,2:23,2:21,2:21,66

AM: 8 miles + lifting/core routine, stretch, foam rolling

PM: 5 miles

Warm. I don't think it's going to snow anymore this winter. That means there was only ONE run over snow-pack in the bitter cold. Just ONE. Other years involved multiple cancelled workouts, treadmill runs, and bitterly cold workouts. Not so this winter.

AM: 8 miles + standard core routine, stretch, foam rolling

PM: 5 with 6x25sec hilly strides included

daffodils are blooming along the potomac...not kidding. in the 70s today, just a tech tee and shorts. 

AM: 2.7 WU 7.2K tempo. 2.6 CD

PM: rest. Too mentally drained from work andmy legs hurt

1600m splits: 5:27,5:20,5:17,5:17,xx. George had us stop after two laps of the final mile. We were planning on going 8K. Not sure why he stopped us. He said we looked strained.

AM: 11 miles, gorgeous weather again, went shirtless. humid

PM: 1 hr. 12 min pool run

AM: 15 miles. 14 progression then a cool down mile.

PM: off. I had to work from home and ran out of time

AM: 8 miles

PM: 5 w/6x25sec strides, stretch, foam rolling

AM: 2.7 WU 4x1200m,800m 2.3 CD

PM: 4 miles in the rain + standard core routine, stretch, foam rolling

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

PM: 6 miles with a mile barefoot.

very warm, 58 degrees this morning. Get this, it's going to be 24 degrees at race time Sunday morning. A 30+ degree difference at 6:00 am in just a few days. It's going to be freezing

AM: rest

PM: 1 hr. pool run

I decided to take a day off. My body has needed it for a bit now and I wanted to let it get caught up before the race Sunday. As I get older, I also get wiser as to what my body is telling me and a reast day did me wonders vs. going out and slogging miles.

AM: 5 easy + alt. core routine, stretch, foam rolling

PM: 5 w/6x25sec strides. Very windy

felt much better this morning. A day of rest has done me well. Sadly, it's going to be cold as shit Sunday morning, in the low 20s, so perhaps not the best day for a good time but a good day to try to beat as many people as possible.

Noon; 4 miles easy. Bitter cold wind but sun is bright and warm. Going to be very cold for the race tomorrow morning.

Going into this race I had a sore throat and I’ve been pretty run down. I took a day of no running last week and was feeling better before the race. However, it became very cold and the temp was about 25-28 degrees at race time. Luckily, although slightly breezy, the wind wasn’t too bad.

I thought I was in about 31:40-32:10 shape for this race and I had my eye on setting a PR (current PR of 32:06). We started reasonably in 5:14, I took my turn leading the pack into the wind, mile two was 5:09. Sloane and Jerry pushed the pace and we went through three in 5:04. My official split for the 5K was 16:06. At that point Jerry and Sloan put in a surge and Kyle hung on. I tried, but thought the pace was too fast and fell off. Once I fell off I began my inevitable decline in negative thoughts, doubts, and pessimism. I slowed substantially and came home with a last 5K split of 16:28 while Sloane and Jerry came back in a big negative split in 15:41! Of course I felt like the pace was faster, they started gunning at 5:03 pace.

Now I know what type of shape I’m in and I was definitely in shape to race with Sloane and Jerry and at the very least break 32:00. So where did I go wrong? Where do I keep going wrong? Well coach and I agree it has to do with confidence and fear. Fear that I’m not good enough, fear that It will hurt too bad, fear that they are just better than me and I’ll never be able to beat them. When this shit goes through your head and you decide to back off instead of having faith and confidence, it eats you alive.

My mental game has been my biggest limiter in big races I believe. After talking to my coach, who sent me an email telling me that he knows I can do it, I believe this is where I need to work. I need to have a little belief in myself, the confidence to go for it, and the faith to push forward even when I’m afraid. If I can master this in running, I can master this in life. The struggle continues.

Results

PM: 1 hr. Pool run

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

PM: 5 easy

AM: 2.8 WU 5x800 2.7 CD

PM: 4.5 easy + lifting routine,stretch,foam rolling

2:35,2:28,2:25,2:24,2:26. Legs were heavy from the race. Short workout

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

PM: 5 easy

nice, in the 60s. Going to get cold again

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

PM: 5 w/6x25sec strides

Race report from last week is up: http://freakitypopo.fastrunningblog.com/blog-03-05-2017.html

AM: 2.8 WU 6.4K tempo 2.6 CD

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

Felt decent but George kept it at 4 since we are still coming back from the race. Apparently I did not pace it well within the splits but without Greg pacing me this is normal. 1600m splits: 5:26,5:19,5:15,5:12

PM: 10 easy

AM: 14 mile progression with an additional mile cool down. Felt alright. Last 5 averaged 5:25 or so, but that was downhill. Flat would have been about 5:35 I'd imagine.

PM: 1 hr. pool run

AM: 8 miles

PM: 5 miles

gym closed at work. Apparently they close when the students are on spring break. Massive snow storm coming to the area tomorrow. I'm guessing our workout will be cancelled.

Noon: 14 miles easy + standard core routine, foam rolling

winter storm came through last night, causing work to be cancelled. Had to work from home but was able to get out in the middle of the day for a nice long run.

AM: 5x3min. on with 1.5 minutes off. Ran on the only section without ice. Snot flying everywhere. 20 degrees with a 5 wind chill. Normal high/low this time of year is 56/37.

PM: 5 miles. Very windy and cold

AM: 5 miles + standard core routine

PM: 5 miles

Gym still closed due to spring break. Did the core in the hall way and "showered" in the bathroom sink. Run home was super windy over Key Bridge as I literally ran sidways to stay upright.

weather looks to be improving for my 5,000m race this Saturday. Dickman will be in town to run it as well as a few fast GRC guys it seems. If there's ever a race to get my mojo back, this is it.

AM: 4 with 4x25sec. strides

racing tomorrow.

I decided to do an outdoor 5,000 in my continuing quest to improve my 5,000 time. I had this now seemingly impossible idea that I could get my 31 year old body in enough shape to hit 15:00 or better this spring on the assumption that 15:00 is the "equivalent" of my 1:09 half PR. After this last thrashing I'm not so sure I can mentally wrap my head around the 5K any longer.

The race started decently. I felt great, and like indoors, it was easy to click off 72/73 per lap for half the race. It began to get harder as the lactate began building up in my legs. It just kept getting worse and with a mile to go I was gearing up for the final 2:20 800 I know I'm capable of. However, when I called upon my legs to go they simply did not respond. I kept pushing while I was easily ovetaken by the Pacers group, several GRC guys, and my buddy Justin Dickman from back home, in the last few laps. I had absolutely nothing and it wasn't for lack of trying. Just physically nothing was there. It was quite disappointing and frankly a little embarrassing considering how much I train.

I've improved my mental game from the last time I raced but I feel my physical training is/was not, still not, suitable to race a 5,000m. I've done no lactate tolerance work and I've actually neglected the top end speed work/lifitng that I was doing in February. In addition, I've been doing a lot of miles but most of those are easy or tempo, or progression long run fashion. That's all fine and good for marathon training, but I'm not really replicating the specific endurance of the 5,000 at all. Hell, I've barely even put together 5k worth of interval work on the one day a week I actually practice 5K pace. Luckily, I'm racing some longer races this April and perhaps I'll be a little happier with the results in those.

As I was running (again) later Saturday it ocurred to me that I really like to run, regardless of how I race and at the end of the day, being healthy and getting out there to enjoy the outdoors is always the number one goal. As I get older, this is what I will appreciate the most about running.

PM: 7 miles + foam rolling.

Results

I decided to run a race with my friend Jill and to pace her in her attempt at a fast road 5K. I went ahead and started from home and ran toward DC and ran a couple of 5:40-5:50 miles at the tail end of the run. My legs were a little tired but not bad.  It's actually very easy to run 18:00 5K pace and the I'll admit that the fact that I could have dropped a sub 5:00 mile at any moment to win the race by a lot was kind of a cool thought. I never did this though since was not there to race. It was actually a lot of fun (more fun thatn suffering yesterday).  My legs were definitely tired afterward though.

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

PM: 5 easy

keeping it easy and light today to recover from the last two days.

AM: 3 WU  2x1600,2x800,2x400 2.3 CD       5:03,4:56,2:23,2:20,67,66 

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

Pretty decent workout

AM: 7 miles slow + alt. core routine, stretch, foam rolling

PM: 5 miles easy

Very windy this morning and underdressed. I left home at 52 degrees but it was 39 with gale force winds by the time I made it to work. Hands nearly froze off.

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

PM: 5 miles + 5x11sec hill sprints

cold, in the high 20s but far less windy. More comfortable because I dressed for winter. This may be the last time I run in tights until late November, as it's no longer going to be below freezng at night any time too soon. I'd wager we won't see a below freezing temp until November. I've been wrong about the weather before though.

AM: 3 WU 5 mile tempo 2.5 CD

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

Had to stop and tie my shoe in the middle then ran backwards to rejoin Philippe so my splits below are what Philippe had. I Actually ran about 8.2k total. 1600 Splits: 5:34,5:25,5:20,5:16,5:13

AM: 11 miles easy

PM: off

AM: 12 progression. Averaged 5:27 for the last four miles

PM: 1 hr. pool run

AM: 7 miles + alt. core routine, stretch, foam rolling

PM: 5 miles

Very warm at 75 degrees in the evening.

AM: 3 WU 4x1200m,2x200m 2.7 CD

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

Short and sweet for Cherry Blossom week. Ran pretty fast actually. 3:47,3:39,3:36,3:34,30.4,30.4. Very humid and warm and went shirtless. Imagine that.

AM: 7 miles + standard core routine, stretch, foam rolling

PM: 5 miles

AM: 5 miles + alt. core routine, stretch, foam rolling

PM: 5 miles

4 miles with one mile pickup in 5:25

4 miles easy + a few strides

Going into this race I was questioning my ability to race and be competitive as I had not had a decent race performance that I could be proud of for some time. I know it's hard to explain for someone who is not a runner but regardless of time or place, a runner knows deep down if they've done their absolute best and whether they had the determination to face their own doubts and go for it.  I had blown up at the St. Pat's 10K, raced like shit and was beaten badly in he UM 5,000, and was in a bad place as far as my confidence in running was concerned. Joe Henderson once said "racing is where you face the truth about yourself."Indeed, I feel like we need those moments to grow as a person and it gives us a chance to improve ourselves. I'm very happy with the race I've run today which is a rare thing.

I started out at a reasonable clip then slowed it a bit. After the windy third mile we went around a cone at the Kennedy Center and Greg and I picked it up with the wind at our backs. We were with a pack of a couple of GRC guys and a few others. Greg picked it up too quickly for my blood during the fourth mile and I let him go (sub five is nuts but did not know we were running that at the time). After going through 5 miles in about 26:00, I was with Royer and Balmer of GRC as well as some other dude. For the remainder of the race it was me and Royer surging and trying to break away to no affect. Miles 9 and 10 into the wind were really tough and I'm glad Royer was there to help me out. He was pulling away in the last mile but a quick surge and I was there with 800 to go. That's when the Pacers/GRC coach told Royer not to let me pass him. I blasted forward with a sprint and dropped him and by then the other dude who pulled away earlier. I was well on my way to beating these guys when my legs completely locked going up the hill at 400m to go. I had absolutely nothing remaining. The lactate overwhelmed my legs and I was going all out while my form was reduced to shit. At that point Royer and the other dude flew by me like I was standing still. I guess that leg speed was to be expected by a guy who ran a 14:07 5K in college!

I was not too angry though, as I truly raced with everything I had and at the end of the day if you've done that, you're a winner, regardless of your time or place. It's not easy to truly do your best in a race and it certainly doesn't always happen but it did here today! 52:23 for a new PR. Still, the runner in me was hoping to break 52:00 today, which I feel I'm capable of with a few training tweaks. 

A couple of notes to record for the future

1. My watch said I ran a 31:48 10K somewhere during the race. I don't know about that but my official 10K split was 32:18. My 10K PR is 32:06 and my last race was a 32:34 10K at St. Pat's last month.  I'll call that progress.

2. Our men's elite team did not beat GRC/Pacers. That group is a dominant force for competitive amateur running in the area, with scores of fast people coming out of college and into the group. However, considering the college PRs and the caliber of their team they put together we did not lose by much at all. Sloane outlasted Jerry and Graham, and Greg nipped Kieran by 0.1. It would have been interesting if one of our team's expats had not moved away. A Mills, a Fernandez, or a Smith on our side would have evened up the odds a little. Maybe in another world. We still did an excellent job!

GRC/Pacers: (51:17,51:38,52:06),52:18,52:40
CA/Runners:  (51:06,52:06,52:23),53:38,55:04

3. I had the intention of truly racing this thing so I set up my watch not to take splits and I didn't bother to look at my watch during the race. I knew that I'd truly reach my best simply by racing others and not worrying about splits and at they same time they'd probably reach their best by racing me. However, Strava automatically splits your miles after you upload it so I did get to take a look afterward and here is what my watch had:

5:11, 5:16, 5:12, 4:58, 5:12, 5:06, 5:05, 5:23, 5:25*

*a little longer than a mile as GPS recorded the course as long due to tangents, 180 turns, and GPS inaccuracy. I probably ran a tad bit more than 10 miles but that is normal with GPS splits.

Now lets compare the splits above to the previous "best race of my life given the distance" at Cherry Blossom 2015.  These were manual splits and of course the  course was reduced to 9.39 miles so they do not completely overlap plus there are only 8 splits

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

I was superior to the 2015 race for the splits we have in every aspect EXCEPT the last two miles. They were into the wind this year, which was worse.  I was also training 90-100 miles a week for a marathon in 2015. I had the endurance to run a 5:09 last mile then. I came up a bit short here. I'd imagine those other guys would have been toast had I thrown down a 5:09 for the last mile or maybe I ran a 5:09 because it was a shorter race. Who knows.  Apparently in 2015 my "converted 10 mile time" would have been 51:57. Well maybe. The fact remains that I set a PR today for 10 miles, equivalent to a sub 1:10 half or a 15:0x 5K.  I think I'll call this a win and be happy with it.
 

AM: 7 miles, very slowly. legs are destroyed from yesterday's race

PM: 1 hr. 8 min. pool run

AM: 8 miles + standard core routine, stretch, foam rolling

PM: 5 miles

Legs still sore, especially my calves and hamstrings from sprinting all out after running 9+ miles during Sunday's race in light racing flats.

AM: 8 miles + stretch, foam rolling

PM: 5 miles with 4x25sec strides

AM: 5 miles + alt. core routine, stretch, foam rolling

PM: 3 WU 2x2miles with 5 min recovery. 2.5 CD

Still a little tired from Cherry Blosson. Light workout to awaken the legs. First two were downhill on trail. second two were uphill on trail. 10:28, 10:45

AM: 8 miles 

PM: off

very tired this morning as I had to do an evening workout last night and then had to get up and run at 5:30 this morning. Did not feel good after work. Really tired and run down so skipped the second run

AM: 11 miles + standard core routine, foam rolling.

PM:

AM: 16 mile progression run with a mile cool down

PM: off. a little walking the clear the legs

Getting some decent long runs in before Columbus. This  one was a good run but I got pulled out a little too fast a little too early in the run but not too bad. Last 8 miles: 6:14,6:03,5:49,5:40,5:29,5:27,5:27,5:27

AM: 8 miles easy

PM: 5.3 easy + standard core routine, stretch, foam rolling

another early non-run-commute day. Warm, with hobby joggers and fair weather cyclists clogging the trails.

AM: 2.7 WU 2x800,2x1600,800 2.5 CD

PM: 5 miles + alt. core routine, stretch, foam rolling

2:32,2:28,4:56,4:53,2:23. Could have done another rep but George thought better of it and called it. I think he's right. This was the fastest workout I've done in awhile. Better to not over reach. Hot this afternoon, about 85 degrees and humid. gross

AM: 8 miles + stretch, foam rolling

PM: 5 miles

humid this morning.

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

PM: 3 WU 3200,1600 cruise intervals 2.5 CD

Tired and flat today but kept it light since I'm doing a 4321 workout this weekend. 10:38.5:15

AM: 6 easy + alt. core routine, stretch, foam rolling

PM: 8 miles around Crystal City, and cooling down with Jenn

Tired and slow this morning.

AM: 10 miles easy over hilly terrain and trails

AM: 432 MP long run workout. Averaged about 5:37

PM: 70 min pool run + hot tub

Very hot and windy on Haine's Point today. I started feeling sick at the end of the three mile portion. Very dehydrated, I ended up skipping the last fast mile as I had to walk a few times and was parched for water.Way too hot and not used to the weather. Need more water, less beer.

AM: off. Too tired to run this morning

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

Needed to allow my bosy to catch up after the mess yesterday

AM: 2.5 WU 2x(1600,800),2x200 2.5 CD    

PM: 5 miles + lifting routine, stretch, foam rolling

Short workout before a 5K this Friday and then a taper week next week before the big Half marathon. 5:04,2:24,4:53,2:19,30,30.5

AM: 7 miles + standard core routine, stretch, foam rolling

PM: 5 miles 

AM: 5 miles 

PM: 5 miles

PM: 2.5 WU 5k race 3 CD

forgot my flats and ran the race in trainers after work. Hot, 80 degrees and humid. Ran like shit too: 5:02,5:03,5:16

AM: 8 miles

PM: 5 miles + standard core routine, foam rolling

AM: 9 miles

PM: 1hr. 10min. Pool run

PM: 9 miles home in mud and rain

AM: 2.5 WU 800,1600,1600,800 2.5 CD    2:28,5:03,5:00,2:24

PM: 3 easy + lifting/core routine, stretch, foam rolling

Light workout to get the legs in gear for this weekend. Taper time

AM: 6 miles easy

PM: rest

AM: 5 miles with 6x25sec strides included on the trail + light core routine, foam rolling

PM: rest

ready to race. Hopefully it's not so damn humid in CBus. Just too humid this time of year

nothing

nothing

5 miles at lunch. Nice day so I decided to do a little run

off

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

PM: 5 easy

Sick, fever, aches, cough

sick still, laying around, headache. At least my legs will be recovered

AM: 10 miles + standard core routine

PM: 1 hr pool run

Feeling much better today and the weather is cooler than average, making it perfect for running.

AM: 5 easy + stretch, foam rolling

PM: 6 miles

Nice and cool outside

AM: 7 miles + lifting/core routine, stretch, foam rolling

PM: 5 miles with 4x25 second strides over hills

chilly this morning.

AM: 7 miles

PM: 5 miles + a barefoot mile in the grass

AM: 8 miles + standard core routine, stretch, foam rolling

PM: 5 miles in the rain

almost beat the rain this morning.

AM: 2.6 WU 2x3200m 2.5 CD    10:38, 10:35

PM: 5 miles + lifting/core routine, stretch, foam rolling

Keeping it easy today at my first workout back. The goal for now on will be to run plenty of miles and be consistent, but to relax my paces a little bit on the workouts. That way I can get more volume in. Afterall, I was much fitter in spring 2015 when my workout times were much slower.

AM: 12 miles 

beautiful day

AM: 12 miles with a 4 mile pick-up in the middle, mostly uphill, stretch, foam rolling

PM: 1 hr. pool run

Amazing day outside. I'll enjoy it while it lasts. Wednesday and Thursday highs are 91 each day-no joke insane heat.

AM: 8 miles + stretch, foam rolling

PM: 6 miles with about a mile barefoot

Great weather, low humidity

AM: 2.6 WU 2x800,1600,2x800 2.7 CD      2:33,2:29,5:00,2:26,2:23

PM: 4.5 miles + standard core routine

relaxed workout before Brooklyn this weekend.

AM: 6 miles

PM: 6 miles with a barefoot mile included + standard core routine, stretch, foam rolling

Very hot this evening, 90 degrees. Noticed I was breathing heavier. I'm guessing my heart was having to work harder to keep my body temperature cool as I've not run in this kind of heat since last Summer.

AM: 5 with 4x25sec strides + standard core routine, stretch

resting up for Saturday

AM: 4 miles with two 25sec strides

I had already signed up for the Brooklyn Half long before I ran into issues in the last month. After resting I figured I would be able to run the half at marathon pace, which I did. It was difficult toward the end. I'm a little heavy after the break but had fun. Ran 1:13:54

off. in NYC

AM: 7 miles + standard core routine, stretch

PM: 5 miles with 4x25sec strides

AM: 9 miles with 2.5 pick-up + standard core routine, stretch

PM: 5 miles

Wanted to pick it up for three but ran out of trail when I needed to pass people. 2.5 mile tow path pickup 5:35,5:42. It was muddy. When I do this again I will have to start the pick-up right after chain bridge.

AM: 7 miles + standard core routine, squat routine, foam rolling

PM: 5 miles + foam rolling

AM: 6 miles + squat/lunge routine, stretch

PM: 5 miles

cut it to only 6 this morning when I became completely soaked within 5 minutes of starting my run in the rain. In the evening I was completely soaked because I was caught in a thunderstorm.

AM: 2.5 WU 2x3200m 2.5 CD + stretch

PM: 5 easy + standard core routine

10:28,10:28. Felt good this morning. I have a lot of work to do to get back into racing shape but it's been coming along nicely this week. I still need to work on improving my diet a little more. I find that as I get a little older my diet becomes a bigger issue. I need to watch the beer/sweets and make sure I get my fruits and vegetables in so I feel good, recover, and not gain weight.

AM: 11 miles

Went hiking for three hours with Jenn on a section of the Appalacian Trail. It was hilly and technical so I took the day off from running. Good cross training though

AM: 10 miles + standard core routine, stretch

PM:

Humid but I felt great this morning. Yesterday's hike seemed to have made my legs feel pretty good as well as the squats, etc. I've been doing

AM: 2.7 WU 400,800,1200,1200,800,400 2.7 CD 

PM: 5 miles + standard core routine

71,2:29,3:43,3:37,2:19,65 Not much to write home about. Maybe went a little too fast on the end of the workout. Tried a new route this evening--way too hilly.

AM: 7 miles + squate routine, stretch

PM: 6 miles with a barefoot mile + standard core routine, foam rolling

humid

AM: 9 miles with light two mile pick-up + stretch

PM: 5 miles + standard core routine, foam rolling

AM: 2.7 WU 2x3200m 2.7 CD

PM: 5 miles

10:37, 10:25

AM: 11 miles

AM: 14 miles. Last two 5:57,5:40

PM: 1 hr. pool run

Birthday today. Ran 12 with the guys then added two more quick miles for the hell of it.

AM: 7 miles + standard core routine, stretching

PM: 5 miles + several hill strides, foam rolling

very humid today

AM: 2.5 WU 800,800,1600,800,800 2.7 CD

PM: 5 miles + standard core routine, squat routine, stretch, foam rolling

A little more tired than usual so I didn't tack on any 400s. 2:29.2:26,4:58,2:24,2:24

AM: 9 miles + stretch

PM: 6 miles + standard core routine, foam rolling

Ran into Jerry and then Jenn so I ran an extra mile

AM: 7 miles + standard core routine, stretch

PM: 5 miles with 4x30sec strides included

AM: 3 WU 3x1600,2x400 2 CD

PM: off

5:03,4:58,4:56,65,68 
Wow I haven't run a fast 400 in awhile. I have no speed as once I run a 65 my legs are shot and I could only manage a 68. Need to do some 200s

AM: standard core routine, 11 miles.

Very hot, dehydrated

AM: 12 miles with the last four progression ->5:42,5:40,5:38,5:17

PM: 1 hr. pool run

Getting hot out. Weighed myself this morning for the first timein months. I suspected I was much heavier than racing weight as I've been running like ass since Cherry Blossom when I was a little leaner. I weigh 151, which is about 5 pounds heavier than race weight. My metabolism is slowing down as I'm getting older and I can't drink/eat like I used to without facing the consequences.

AM: 7 miles + stretching

PM: 5 miles

Hot as F%*# today. 92 degrees. PM run was pretty slow

AM: 2.6 WU 6x800 2.6 CD            2:31,2:28,2:26,2:25,2:24,2:17

PM: 5 slow + standard core routine, exercises

Was going to do repeat miles but George took it down to 800s due to the extreme humidity/heat. I actually felt good and wanted to do 8 of them but at 6 he said that was it and I ended up finishing pretty fast in 2:17. The recoveries were quite long as the group was lollygagging but George said not to worry as it was so hot it didn't matter. Very hot/humid for the evening run. It was one of those days when you shiver when you walk outside. It was 90 degrees with a 73 dewpoint at 5:30. Felt like ass out there. It's going to be a long summer

AM: 8 miles + stretch

PM: 5 miles + standard core routine

Very humid. Dehydrated this morning and felt like shit

AM: 2 WU 5,4,3,2,1,1 Fartlek with 1/2 time recovery. 1.5 CD + stretch 

PM: 5 miles + standard core routine

Wanted to get a little something in between Tuesday and Sunday. Amazing how much more tired you get with only half the interval time recovery. Racing a hilly and long 5K Sunday but it's for a good cause and it will be great training for my July 4th 5K

AM: 5 miles + stretch

PM: 5 miles + standard core routine

Humid

AM: 5 miles plus a few strides VERY humid, dew points 72 plus

AM: 2 mile WU 5K "race" in 16:28. 3 mile "Cool down."

PM: standard core routine + 1 hr. pool run

I'm not sure you can even call the conditions today even remotely comfortable. At race time it was 80 degrees with a 74! dew point. That's amazon rain forest. The course was hilly and long. It was for a good cause though. Won a free pair of shoes. I knew going in it would be bad but I pulled out the win uncontested. Not going to count this as a race though as my time was pretty sad and I don't like thinking about it! 

AM: 8 miles + stretch routine

PM: 5 miles + standard core routine

very humid again. I guess since this is the mid-Atlantic in June, you can just assume it's going to be a humid, hot, sweaty mess for the next three months.

AM: 3 WU 3x1600 2.7 CD    

PM: 5 miles + alternate core routine, stretch

5:03,5:00,4:59. Wanted to do four reps but legs got real heavy and I felt like shit. Probably didn't recover enough from Sunday's suffer fest and I probably didn't eat enough yesterday

AM: 7 miles + stretch routine

PM: 5 miles + standard core routine, foam rolling

AM: 5 miles + stretching

PM: 5 miles + light core

AM: 5 miles + stretch

racing tomorrow

Suds N Soles 5K- the insanely hilly, shitty course 5K that I won last year. I got a free entry so I decided to do it again. I'm not as fast as last year for some reason but I had a good race as I felt good. 

Ethiopian took it out and I ran with Sloane for a bit. Sloane broke away and caught the Ethiopian just ahead. 5:04 auto-split for the first mile. Conrad and I ran together before he pulled away after a rolling hill second mile in 5:03. Third mile is straight uphill--ran 5:29. Ethiopian was dying, caught him about 100m to the finish. When he realized it he sprinted all out to just beat me. Guy was obviously sandbagging since he couldn't beat Sloane. That seems to be the M.O. of local Ethiopians--if they aren't going to win they just give up.

I'm fine with the race since I felt good but I'm just not there because I'm a little heavier weight wise than my optimal racing weight.

AM: 12 miles easy to moderate.

PM: standard core routine + 1 hr. pool run

Legs felt tired after last night but warmed right up after a few miles.

AM: 7 miles + stretch

PM: 5 miles + 4x100m strides, standard core routine, foam rolling

nice weather

AM: 2.7 WU 3200,4x800 2.6 CD + stretch, foam rolling

PM: 4 nice n easy + standard core routine

10:07, 2:24,2:24,2:23,2:22. Great workout today. Weather was nice and less humid and the splits were fast. Coming into some half way decent shape in time for the July 4th race.

AM: 8 miles + stretch, foam rolling

PM: 5 miles + standard core routine

Great weather, low humidity. Trails were packed with fair weather cyclists, joggers, and runners. Doging everywhere. Where are these people in August or January?

AM: 7 miles slow + stretch, foam rolling

PM: 5 miles slow.

tired this morning. Ran too fast on my easy runs yesterday after my workout Tuesday. Took it easy and skipped strides this evening as I felt dehydrated and like shit

AM: 3 WU 6x1100m hill circuit. 3 CD + standard core routine, stretch, foam rolling

PM: 5 miles slow home

Good little hill workout this morning. Felt rested after taking it easy yesterday. It's going to get really hot 90+ for the next few days. Good thing I'm going back to Ohio where it will be 10 degrees lower each day. Race should go well Tuesday. I'm a little lighter after I cleaned up my diet. Really ready to get after it.

AM: 8 miles, very humid. 

PM: 4 miles around Ottawa. Cooler, less humid

5 miles + several strides, standard core routine, foam rolling

5 miles easy

Once again July 4th rolled around and I was back in Ohio. I've run the Freedom 5K a total now of 10 times between 2002-2017. It's a fun race with a fair course and it always brings in some fast guys that end up running sub 15:30 for the win most years.  This year, however, was strangely different.

My buddy Dickman was not there this year, Tom was out of shape since he's been busy getting a new coaching position, and Dustin ended up having a bad race. Kind of strange not to have som 15 low dude around at this race. Anyway I went out and I was all alone. 5:02 through the mile which is just fine. It was windy in that direction but overall humidity and temperature wasn't that bad. However, I started pushing but I was slowing down. A 5:09, then a 5:17 and I was running all out.  I'm not sure what's been wrong with me for the past two months but I;ve been running like shit. I'm guessing it's bombing/burning out after Cherry Blossom in April, having a little depression episode in late April/May and not really running too much. Whatever it was I ran 30 seconds faster in this race last year.

At any rate, no one was faster than me today and I'll take a win here, a race that I've been wanting to win for awhile, despite the fact that it's the slowest winning time in 15+ years of the race. Most non-runners don't understand how you can be a little worried/bumbed having won a race, so you just say "thanks" when they congratulate you. The truth is that it felt a little hollow winning this one. Don't get me wrong I'm happy but also worried about how I felt running.

Now on to marathon training. No more summer races for me.

Article about my win

results

Off. taking a little break before marathon training. Wondering why I ran so slow yesterday. Ate a bunch of garbage too

Drove back to VA today and ate Wendy's. It was really good but I don't feel great after yesterday's food choices.

AM: 5 miles + standard core routine, stretch, foam rolling

PM: 5 miles 

Ran to and from work.

AM: 10.5 miles easy + foam rolling, stretch, ankle routine

PM: 4 miles 

AM: 13 miles progression run with the last four at marathon pace effort

PM: Standard core routine, foam rolling + 1 hour pool run

Was supposed to do 14 progression but I was pretty damn spent after 13and I would have slowed to 6:00+ so I cut it a mile short and did a cool down mile. Humid, need to drink more. Feel heavy. Have a lot of work to do between now and race day.

AM: 8 miles easy + stretch, foam rolling

PM: 5 miles easy + standard core routine, heel lifts

Hot, but it's going to get worse. A high of 100 Thursday

AM: 2.6 WU 3x1600,800 2.5 CD

PM: 5 miles, very humid + standard core routine

cut it a bit short from 4x1600. Wanted to get it done but not crush it. V02 intervals are not as important during marathon training. 5:05,5:00,4:58,2:25

AM: 11 miles + stretch, foam rolling

PM: 5 miles + standard core routine. Very Hot outside

first midweek long run today. Luckily there are three water fountains along the route as it's hot as balls this time of year.

AM: 7 miles + stretch, foam rolling

PM: 5 miles + standard core routine. 

Very hot/humid. About 96 with a heat index of 102 when I ran home. However, yesterday was far worse because today the sun was behind the clouds and it was breezy. Really wasn't too bad but forced a slower pace. Feeling really good ramping up the mileage, despite the heat. Today is my reovery day.

AM: 3 WU 7x1100m hill circuits 3 CD

PM: 5 miles after a thunderstorm

very humid, 80 degrees with 75 dewpoint before the sun was even up. Living in this area of the country is truly disgusting in the summer.

AM: 12 miles

PM: off

very humid, disgusting again.

that's 97 miles plus 6 "miles" worth of pool running for a total volume of 103

AM: 16 miles progression. Last 5 5:55,5:54,5:45,5:49,5:30. Uphill at the end but even so I felt sluggish. Probably due to ramping upmy mileage agressively this week.

PM: standard core routine, foam rolling then 1 hr. Pool run

AM: 8 miles slow + foam rolling

PM: 5 miles slow + standard core routine

EXTREMELY humid this morning at 76 degrees with a 74 dew point at 6:50 am. Rainforest like conditions, simply gross to be outside and it was getting on my nerves since my legs were already pretty tired. Just went slow

AM: 3 WU 2x(1600,800) 2.5 CD

PM: 5 miles slow. felt dead. rainforest conditions as it had just rained and it was very humid

Nothing too fast, nothing too slow. Just putting in a workout at a decent effort without blasting anything. Pretty much how all workouts are/should be during marathon training. 5:08,2:25,4:57,2:23

Oh, and by the way, this is the type of weather I'm working with to get my 100 mile weeks in. Tired of it already

AM: 12 easy to moderate + stretch, foam rolling

PM: 5 miles + light core. extremely hot

72 with 71 dew point this morning (about 90-95% humidity). Took a bottle of water with me and took a big swig after each mile starting two miles in. Even doing that I became dehydrated and was very thirsty afterwards. Just covered in sweat. My shoes were soaked. 

I'm choosing my training log to complain about the heat/humidity rather than facebook. As far as being able to even get any decent running in, I may be out of luck: https://www.washingtonpost.com/news/capital-weather-gang/wp/2017/07/19/intense-extended-heat-wave-to-last-through-monday/?utm_term=.e49da31c9a61

AM: 7 miles + stretch, foam rolling

PM: 5 miles + standard core routine

Very humid once againthis morning. 97 degrees on the run home with a heat index over 105. If it wasn't for a stiff breeze I would have cooked. I've run in worse conditions since the humidity has been much higher at a lower temp but this may be close to the hottest temperature wise.

AM: 3 WU 7x1100m hill circuits 3 CD + stretch, foam rolling

PM: 5 easy home + standard core routine. 

84 degrees today t 5:45 am. Real feel was 95. Strangely it did not feel that bad, like I may be adapting to the insane heat/humidity. I'm guessing highs of 85 and lows of 65 next week will feel down right chilly. 95 degrees on the way home

AM: 11 miles easy. Very humid

PM: 4 miles easy after a thunderstorm + alternate core routine, foam rolling.

AM: 17 miles easy

I knew today would be tough because it was 76 with a 74 dew point at 7:00 am this morning. I thought I'd be ok doing 18 in this shit because I was going to carry gatorade and re-fill the bottle with water. I started feeling a little off after 5 miles, which is the mile I realized my shorts and shoes were completely soaked already with my own sweat. I was feeling heavy so I turned around at 8.5 instead but began to feel ill a mile after that. I literally could not move my legs and I was dizzy. I stopped and drank three bottles of water at the water fountain. It was no use. I had to run easy and take a break after each mile to make it back. I still feel awful.
As I was suffering out there I began to realize that perhaps I was experiencing heat exhaustion. With a dew point that high your sweat does evaporate and you can literally cook if you are out there too long.

I also think I may have overtrained this week. I was under the mistaken assumption I could train just as hard in extremely humid/hot weather as I could in the winter--I was dead wrong. Didn't feel that great yesterday but I just ignored it.

So, tomorrow I'm going to the pool, and I'm cancelling any remaining Saturday doubles on my schedule. I'll probably permanently replace one of my easy runs with a pool session.

I better go, I'm feeling sick.
 

off. Still hald ill from heat exhaustion. 

AM: 10 miles + stretch, foam rolling.

PM: 5 miles + strides and drills + standard core routine

amazing weather, 68 degrees with significantly less humidity. My shorts were not soaked half way through the run for the first time in two weeks. It was great.

AM: 12 miles easy to moderate + stretch, foam rolling

PM: 5 slow

Better weather

AM: 9 miles + stretch, foam rolling

PM: 5 miles + standard core routine

A little more humid today

AM: 3 WU 3200,1600. 2.7 CD  10:33, 5:14

PM: 5 miles in the rain

Humid as f*%# again. sweating buckets. Thunderstorms this evening

AM: 12 miles.

PM: no more PM runs on Saturday. They are lame and I'me done-zo

I should have done some core.Gotta get back on the core train next week.

AM: 4321 Marathon workout. (5:37,5:40,5:38,5:32), (5:38,5:38,5:36), (5:38,5:32), (5:38)

PM: 1 hr. pool run + standard core routine

Great weather today. good workout

AM: 8 miles + foam rolling

PM: 5 miles + 4x100m stried + standard core routine

Going to be hotter that forecast first foretold. Over 90 each day of course

AM: 3 WU 4,8,12,16,12,8,4 2.7 CD

PM: 5 + standard core routine

72,2:29,3:44,4:58,3:42,2:24. Decided to just skip the last 400. Going in on tired legs from Sunday, gunning a 65 at the end of that work out made no sense. It would have destroyed my legs and I'd be much more tired than I already will be for the next few days. I'm training for the marathon after all.

AM: 12 miles easy to moderate

PM: 5 miles

Humid.

AM: 8 miles + standard core routine, stretch, foam rolling

PM: 5 miles

Made it in before the thunderstorm

AM: 3 WU 8K Tempo 2.5 CD        1600m splits: 5:35,5:28,5:25,5:16,5:09 

PM: 5 miles

Humid, we held back early then Greg slowly increased the pace. Important lesson is to relax and settle down during workouts and focus on the task at hand and not the result. I must work  even more on relaxing while running fast. 

AM: 11 miles

I really need to do more core

AM: 21 progression with a mile cool down

PM: standard core routine, foam rolling + 1 hr pool run

First loop in nearly a year. Felt good. I purposely did not attempt to crush it at the end and worked on relaxing. I've crushed the last three in 5:20 pace before but it was a waste of time. Better to go slower, relax and be able to run tomorrow. Last 7: 5:46,6:00*,5:40,5:36,5:46,5:36,5:31. I hate that damn bethesda tunnel! I give 5:40 effort and the GPS messes up and says 6:00!! Damn you Bethesda tunnel

AM: 8 miles in the pouring rain

PM: 5 miles in the rain + standard core routine, foam rolling

Tired but legs feel just fine 

AM: 9 miles + stretch, foam rolling

PM: 5 miles + alt. core routine, stretching

AM: 2.7 WU 25x400m @ 10K pace 2 CD

PM: 4 miles slow + standard core routine, foam rolling

Solo time. Just me and my garmin and many laps of the WL track. Were supposed to be about 10K paceAveraged 76.6, not too bad. That's about 5:08 per 1600 or 5:10 mile which is about right. Tough enough but a little tougher by myself. Glad Jenn came out with 7 to go.

AM: 8 miles + stretch, foam rolling

PM: 5 miles + a little core

Tired today, ran slow. Yesterday's workout really got me.

AM: 12.5 miles easy to moderate

PM: 5 miles + standard core routine

good weather again in the morning. humid AF in the evening

AM: 12 miles

Very humid and gross, 70 DP at 71 degrees this morning.

AM: 4321 long run (5:45,5:40,5:35,5:25)(5:38,5:32,5:31)(5:43,5:30)(5:29)

PM: Core routine + 1hr.11min pool run

Alone again for another big workout. Went pretty decently.

AM: 10 miles + stretch, foam rolling

PM: 5 miles + standard core routine

Humid, but not hot

AM: 3 WU 6x800m 2.7 CD (2:32,2:30,2:29,2:28,2:26,2:25)

PM: 5 miles + standard core routine

Very humid today with depoint of 71 and 72 degrees in the morning. About 76 with a DP of 75! this afternoon. Ran a light workout due to the "race" this weekend. However, since this weekend is looking to be just as humid, it may not end up being a race but more of a workout. I really don't want to get heat exhaustion again trying to run all out for 12.4 miles if the dewpoint is 75.

AM: 10 miles + stretch

PM: 5 miles + standard core routine. Hot

very humid once again this morning. Tired

AM: 7 miles + stretch, foam rolling

PM: 5 humid and slow miles + alternate core routine

super humid this morning. 78 degrees with a 76 dew point. Felt awful.

AM: 5 miles w/6x25sec strides + stretch, foam rolling

PM: rest/recovery

Very humid this morning. I'm talking rainforest conditions. The temp was 78 with a 77 dew point at 7:00 am. Just awful. Powerful storms are supposed to come through which I'm hoping will improve the air quality for Sunday's race. If I were to race in these conditions, I would consider not racing. I do not want to get heat exhaustion again.

Did I mention allergy season has also started? 4 sneezes in a row and a running nose so far. 

AM: 4 miles

feel ok, but a little too tired to race amazingly tomorrow.

I wanted to do a race in the summer heat to make sure I'd be ok in the event Chicago was hot. Leesburg was a good choice as it wasn't oppressively hot but it was 68, 64 dew point, 88% humidity. Not bad for August, but certainly not good for fast times.

I did not have my garmin and I didn't take any splits but rather I ran by feel. The plan was to go out easy effort wise and start progressing after the half way mark. That way I could be conservative for longer into the race so that I wouldn't blow up. In that sense I was successful. However, I'm a little worried about the relatively slow pace I ended up averaging. I think I literally tricked myself into running slower than I was capable because I was afraid of blowing up, if that makes sense.

The friendly neighborhood Ethiopian was at this race and was gone in half a mile. I was running with two dudes and Bethany, who was really gunning it as I feel like we were going 5:40s. I relaxed and put in about marathon effort through 6 miles and then picked it up. However, I got tired pretty quickly at 8 miles and it got hot when that sun came above the trees. I didn't blast the last 5 miles to 5K as fast as I wanted. It's a good thing I was conservative cause the heat started getting to me as it rose to 72 by then. I was also able to drop the dude that was with me through 5.

All and all not bad since I felt really strong the whole way (except for the final two miles). However, I ran rather slow. I figured I could run under 5:30 pace but it was not to be. This race is never fast but I wanted to see my training go a little further with my fitness by now...anyway looking back at old results, Jerry, Graham, and Kieran have all ran close to what I've ran today at this race and they went on to have pretty fast fall races when the weather was better and they were more in shape.

Still have a lot of work to do but I'm on track (I think). It's nice to win $100 bucks too.

Results

PM: 1 hr. pool run
 

AM: 8 miles slowly

PM: 5 miles + standard core routine

humid. legs are tired.

AM: 10 miles + stretch, foam rolling

PM: 5 miles + a few hill strides + standard core routine

Hot and humid in the 90s. cold front moving in tomorrow. May be the last 90 plus day of the year.

AM: 13 miles + stretch

PM: 5 miles + strides and drills + standard core routine

Did all of my strides and drills and legs feel much better. I need to do these more often

AM: 9 miles + stretch, foam rolling

PM: 6 miles with a mile barefoot + alternate core routine

amazing, low humidity weather for a change. It's great.

AM: 3 WU 6.4K tempo 3 CD  1600m splits: 5:29,5:21,5:18,5:11

PM: 5 miles + standard core routine, foam rolling

Wanted to do five but seeing as how I ran a (albeit slow) race Sunday George kept me at 4. Felt good today. Better weather

AM: 12 miles

Good weather again. Allergies going nuts

AM: 21 mile progression + foam rolling

PM: 1 hr. Pool run

good weather. Felt faster. Last 7: 5:58,6:15*,5:31,5:30,5:30,5:29,5:28 

* Bethesda tunnel mile. Probably 5:40
 

AM: 10 miles + stretch

PM: 5 miles

perfect weather this morning and for whatever reason my legs felt amazing. I believe the 15 minutes straight of massaging my legs with the stick yesterday and the pool run allowed my legs to really recover. I'll have to remember this and take the extra time to roll my legs and stretch as I get older.

AM: 10 miles in the rain

PM: 5 miles + standard core routine

Wet, raining both runs

AM: 3 WU 25x400m @ 10K pace 1.2 CD

PM: 5 miles+ standard core routine

Had some company with Philippe. Getting faster. Averaged 75.6. Tired now though

AM: 10 miles + stretch, foam rolling

PM: 5 miles + standard core routine

Ran with Will for a bit then later in the run ran with Jerry. Was almost creamed by a car that jumped the curb. Looked like he was texting and driving. Luckily, he turned back onto the road. As he was doing that I flipped him off.

AM: 12 miles + stretch, foam rolling

PM: 5 miles + standard core routine

amazing, cool, weather. I did not even have to go shirtless.

AM: 4321 Long run with rain

PM: 1 hr. pool run

Off and on rain with Philippe. Rain wasn't really an issue until the last mile pickup when we became drenched and water logged. Had to slow myself down as I ended up running pretty fast as it was nice and cool. Splits:

8:33,7:52,7:37,(5:37,5:38,5:28,5:29),8:00,(5:31.5:29,5:28),8:00,(5:25,5:24),7:54,(5:24),8:16

AM: 12 miles easy

Legs are tired after yesterday but no overly so. 

AM: 12 miles + standard core routine, foam rolling

PM: 4 miles with 4x30sec strides

Pretty good weather. Went out to Great Falls for this morning's run. 

AM: 3 WU 5x1200m 2.7 CD

PM: 5 miles + standard core routine, foam rolling

Felt easy. Getting into some really good shape off of this marathon training. 
3:46,3:43,3:39,3:38,3:36. George mentioned I probably ran a little too hard. I think he was right but it felt easy at the time

AM: 10 miles

PM: 5 miles + alt. core routine, foam rolling

AM: 12 miles

PM: 5 miles + light core, foam rolling

AM: 3 WU 8K tempo 2.7 CD

PM: 5 miles

Progression format, 1600m splits: 5:32,5:24,5:16,5:16,5:11. Felt sluggish but still ran well. Must be all the mileage.

AM: 12 miles + standard core routine

PM: off

AM: 21 progression with a mile cool down. Last 7 in 5:39,5:39,5:38,5:31,5:30,5:29,5:24

PM: 1 hr. pool run

Amazing weather. A little chilly at the start. I forced myself to stomach two gels this time. Ran with Philippe most of the way before pulling away at the end. It felt rather easy as in I probably could have gone a long time at 5:35, no problem, which is a great sign for Chicago in 4 weeks.

Well that's a wrap on hard Chicago training. ran 112 miles this week and I'm feeling great and ready to run my best.

AM: 10 miles easy + stretch, foam rolling

PM: 5 miles + standard core routine

Nice and cool out. Allergies still there but manageable. Legs are tired. 

AM: 10 miles + stretch, foam rolling

PM: 5 miles + drills and strides + alt. core routine

Weather not looking too good for this weekend's race. Pushing 70 and very humid. Every year the weather really sucks at this half marathon and every year I keep signing up thinking it will be different.

AM: 3 WU 6x800m 2.5 CD

PM: 5 miles + standard core routine

Race week workout: a light set up 800s in the rain. Nothing too crazy.2:32,2:30,2:29,2:27,2:27,2:26

AM: 6 miles

PM: 5 miles + standard core routine

Disgusting and humid again. 70 degrees with a 69 dew point...DC turns into a greenhouse just when race day comes around...I'll do my best but if I do my best in a dry 55 degrees vs. a 67-70 high humidity day, my time will be significantly faster on the cooler day. It just sucks because we've been spoiled with relatively cool and dry air most of this month and whatever adaptations to the DC humidity we had have probably left by now. 

completely off to rest