Pool Running is Fun

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

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

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

standard ab routine plus ab bench and back exercises. 

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

AM: 1 hr. pool run

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

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

2.5 WU

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

2.5 CD

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

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

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

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

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

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