ran with joseph today at mcd. First 2 miles at 7:00 pace which felt fast obv but not horrifying. i was def tired though lol and stopped when we got to the loop. then jogged the other to meet joseph but his hip was bothering him again so we just went back which was still hard haha. longer run tom sean h is into it def. im doing ok getting started. 1 day at a time obv.
i need more sleep
Also liv won ncaa pole vault 2 days ago hooray!
Saturday, June 10, 2017
Friday, June 9, 2017
Week 1 almost-28 miles 6 days
This week was 6,4,5,5,5,3. Yesterday was 4x800 on 800 loop at hannah more. 3:26,3:25,3:20,3:21. Start every 7 min. They were ok legs still burn on any uphill but slowly getting better. Possible 6 tomorrow morning.
Sunday, June 4, 2017
Summer training start
Ran at McD this am with Mckenzie Dylan and Ryan. Over to HH one loop then turned around and did an out and back for most of a loop. Back up trail to finish 53 min. Mckenzie was a bit tired. Ill recap outdoor tomorrow. First goal race for summer Oakland Mills 5k XC July 13.
Monday, March 6, 2017
3 miles easy McD. Team wo 3 miles + 3x300
Workout at Franklin solid. 3 mile tempo + 3x300 for distance.
Mckenzie ran 633/640/615 - 1928. She was talking in first half. Last 200 in 40. Then 55,56,55 for 300s with moderately long rest(3-4 min?)
Joseph did 1740 then 43,46-7,48
Ryan 1744 46,49,51
Dylan 1824 52,53,51
Eli 1832
Louie 1909
Still pretty aggravated about the cutting issue. We will see in a couple days. I think I will ask him for a few more days for the boys I dont think theres a rush on them.
Went down to McD and ran 15 minutes with Dalton and then finished up on the track for 24 minutes 3 miles total. Still large and out of shape. Potential run w Mckenzie tom.
Mckenzie ran 633/640/615 - 1928. She was talking in first half. Last 200 in 40. Then 55,56,55 for 300s with moderately long rest(3-4 min?)
Joseph did 1740 then 43,46-7,48
Ryan 1744 46,49,51
Dylan 1824 52,53,51
Eli 1832
Louie 1909
Still pretty aggravated about the cutting issue. We will see in a couple days. I think I will ask him for a few more days for the boys I dont think theres a rush on them.
Went down to McD and ran 15 minutes with Dalton and then finished up on the track for 24 minutes 3 miles total. Still large and out of shape. Potential run w Mckenzie tom.
Sunday, March 5, 2017
So i hurt my knee and now im coming back
Hurt my knee in unknown fashion probably somewhat at Gerry's race and then made it worse by running a 3 mile track workout and then the river rd trail the next day. This was in November and it is now March I was off for about 8 weeks. It was swollen and didnt feel right my foot swelled up a bit for like 3 days. Starting light jogging basically around beginning of year. It is still there a little bit like stiff. Im able to do 100s in like 18(or i did one in 18 lol).
Franklin is going fairly well the girls won indoor states for the sescond time 73-66 over Urbana. I felt a little bad for Urbana as they have such a good team group. The 4x8 ran a 9:57 which was exciting Mckenzie 228 and Suzanne 226 Jasmine 229 and Briana 233. Then Suzanne had a good 800 to come 6th. Jari won the 5 and the 8 and anchored a thrilling win in the 4x4(357). Cam won the 300 and came back in the 500 to come a strong 2nd. Tylar came 2nd in the 55 and 300. The only glitch was Tierra dropped/had the baton get knocked out of her hand so she felt bad but luckily it didnt cost us. I figured 20 points for them in the pole vault and they got 15 so that wrapped it up.
Miles came 2nd in the boys 300 and Fadhili came 6th? in 500 i forget. The 4x2 did well also.
Outdoor is off to an annoying start as we are supposed to cut down to 30 people even though girls lacrosse has 26 and we have to supposedly funnel our cut people to them which is obv not going to happen. We will see- obv winning states means nothing(no shock there). So much for winning as well.
Today I ran with Emily 28 min from her house out and back to Sagamore.
Goals for 4 weeks in March:
25 miles per week. Long run of 5 or 6 miles per week. Get down to 162 pounds. Possible light workouts with Mckenzie.
The distance group is looking pretty good. Joseph still working on consistency. Ryan solid/ok. Dylan is doing good we have to get him under 5 and 11 in the spring. Mckenzie did a good 3x1600 last week 622/617/611. Start every 8:00. She will be ready to go in spring. 3 mile straight on Monday
Franklin is going fairly well the girls won indoor states for the sescond time 73-66 over Urbana. I felt a little bad for Urbana as they have such a good team group. The 4x8 ran a 9:57 which was exciting Mckenzie 228 and Suzanne 226 Jasmine 229 and Briana 233. Then Suzanne had a good 800 to come 6th. Jari won the 5 and the 8 and anchored a thrilling win in the 4x4(357). Cam won the 300 and came back in the 500 to come a strong 2nd. Tylar came 2nd in the 55 and 300. The only glitch was Tierra dropped/had the baton get knocked out of her hand so she felt bad but luckily it didnt cost us. I figured 20 points for them in the pole vault and they got 15 so that wrapped it up.
Miles came 2nd in the boys 300 and Fadhili came 6th? in 500 i forget. The 4x2 did well also.
Outdoor is off to an annoying start as we are supposed to cut down to 30 people even though girls lacrosse has 26 and we have to supposedly funnel our cut people to them which is obv not going to happen. We will see- obv winning states means nothing(no shock there). So much for winning as well.
Today I ran with Emily 28 min from her house out and back to Sagamore.
Goals for 4 weeks in March:
25 miles per week. Long run of 5 or 6 miles per week. Get down to 162 pounds. Possible light workouts with Mckenzie.
The distance group is looking pretty good. Joseph still working on consistency. Ryan solid/ok. Dylan is doing good we have to get him under 5 and 11 in the spring. Mckenzie did a good 3x1600 last week 622/617/611. Start every 8:00. She will be ready to go in spring. 3 mile straight on Monday
Thursday, October 27, 2016
10/10/16 Low week,Gettysburg, Run with Dalton at Ncr
So last week was pretty crappy. Only 3 days of running- the sunday run was ok a nice 7 at the trail with Jamie in 54:xx for up to Monkton and back plus about 90 seconds. Then ran on Monday and Wednesday and that was it ugh. So that is fairly lame obv. Just semi busy and tired I guess. I did run around at Gettysburg...
Which was fine nothing spectacular(hopefully we are saving that for C,R,S) it was lightly raining but no big deal- course a little soggy from like 400m to 1200m after that fine. Course was pretty nice btw good meet overall. So girls race Jari got out well around 615 or so right at the back/middle of the first big group. Mckenzie standardly 10 seconds back.
I started to type this 3 weeks ago and didnt finish. So heres a draft(going behind the glob curtain on this one)
Which was fine nothing spectacular(hopefully we are saving that for C,R,S) it was lightly raining but no big deal- course a little soggy from like 400m to 1200m after that fine. Course was pretty nice btw good meet overall. So girls race Jari got out well around 615 or so right at the back/middle of the first big group. Mckenzie standardly 10 seconds back.
I started to type this 3 weeks ago and didnt finish. So heres a draft(going behind the glob curtain on this one)
should have posted a while ago generally - and 19:32 whoa
So things have been going ok. Mileage low- like in the 20s per week ugh on 4-5 days of running per week. Workouts have been going ok this month especially the second half of the month. It started with a run with Dalton at the trail- obviously if I said I could run with him I couldnt go out there and suck completely so it was like 640 and then maybe 630s on the way out and 620s on the way back I think the 3 mile was like 1905 or so from 7 to 4. He did 10- the time was 45:xx from Sparks to Monkton and back- the week before it had been 54:xx with an extra minute so 53:xx comparitively but still lol.
Then I did 6 800s with Fadhili and Alina and Julian(they were doing 500s,300s and 400s respectively) those were all between 257 and 300 and felt pretty good. That was start every 4:00.
Did a couple of "steady" runs at mcd those havent been quite as good- one time I had done a 7 mile run the day before and was tired so it ended up being only one loop in 8:03. Something like that happened another time I didnt feel good and stopped after a lap- really I should try to slow down on those.
Then I did 4 1200s by myself on the Friday before counties. First 3 on turf which were all 443 and then one on the track 426. Pretty much same effort lol. That was start at 6 and then 630 for the other two. I actually did a good job of not worrying about the pace on that wo and it ended up going well. Surprise! lol.
Speaking of counties it went ok. Boys- Hunter had an excellent race which was good to see- I told him pretty much not to run due to his various ailments(hip currently and then calf after) but he did anyway and then ran 1729 well done. Joseph 1740 and everyone else 18-1830. Louie did fairly well barely over 18. We ended up 4th in front of Hereford who had an awful day too bad for them. If Eli had run(plantar sore and then in a boot according to some doctor of unknown competence) we would have been 3rd ahead of Catonsville. So solid. Girls came 5th Jari was 9th overall on a solid 2009 and Mckenzie 2031. Briana had a PR obv(its nice to be new lol) 2104 I think. Same as boys if Mackenzie was there we would have been 4th(In front of Catonsville meh- the county is always the same in xc grrr). So a pretty good day. Dan may or may not have broken 19 in jv- lol he didnt it was like 1902 but in the results it said 1855 so whatever.
This week we did 12-8-4-12-8-4+4x2 on tuesday at the 400 field it was ok the first 1200 was a little slow and then the rest was good- Joseph was approx 418/240/75/408/240/75 with the group at like 426/248/80/418/250/80 . Mckenzie is looking really good she was running with tristan on that 440/257/85/440/300/83 and then she absolutely crushed the tempo run today. I think she just needs some more leg power for xc- although she naturally likes the track better anyway which is fine. Joseph was aiming for even 600 pace he was just about 1830 and Sean and Dylan were right at 1903. Mckenzie did 632/638/622 for 19:32 which included an 86 on the last lap oof(I got an up close look at that from 10m back lol) she was talking on the second half which I ran with her after the first half with the boys. Then 4x150 and then they we did a 2 lap cooldown which ended up being a race for the last 300 where Dylan and Mckenzie ran a 38 for the last 200 lol. Nice to be young and not too tired. Btw the goal pace was 648 for her.
Jari did a very good 4x800 wo yesterday with Jordan and D'angelo at mcd. They were doing 900s(or 3 minute runs) and she was doing 800s. The rest was quite long like about 10 minutes but still it was 245/245/240/233 very nice on the last one. Jordan was good unsurprisingly and Dangelo is still new but I like him hes competitive and cheerful hopefully he will have a good year. Simms was talking a little too much about how he is not a sprinter etc etc. We will see.
Also in not so good news Miles tweaked his hamstring which is not ideal. It is obv not as bad as last year(hopefully) - it is the other one so hopefully he should be ok next week.
Fadhili and Wynton had a good workout today as well 8 300s mostly in 47-50 with the last one in 42. Then Jasmine and Alina also did a good job 5 300s and 2 150s. It was raining for the firt part of the wo and then dried out.
Oh today I did 2x2400 as I sort of mentioned first one with the boys 933 and second one with Mckenzie 942. They were both pretty easy which they should be but still not a bad workout. I think my way of running the straightaways on the turf might help my plantar in my left foot. Next week is 3x1600 in 6:00 I think I will do that Tuesday. I wrote up a schedule for workouts for November so hopefully I will stick close to it. Also cut out stupid computer games and go to bed.
Then I did 6 800s with Fadhili and Alina and Julian(they were doing 500s,300s and 400s respectively) those were all between 257 and 300 and felt pretty good. That was start every 4:00.
Did a couple of "steady" runs at mcd those havent been quite as good- one time I had done a 7 mile run the day before and was tired so it ended up being only one loop in 8:03. Something like that happened another time I didnt feel good and stopped after a lap- really I should try to slow down on those.
Then I did 4 1200s by myself on the Friday before counties. First 3 on turf which were all 443 and then one on the track 426. Pretty much same effort lol. That was start at 6 and then 630 for the other two. I actually did a good job of not worrying about the pace on that wo and it ended up going well. Surprise! lol.
Speaking of counties it went ok. Boys- Hunter had an excellent race which was good to see- I told him pretty much not to run due to his various ailments(hip currently and then calf after) but he did anyway and then ran 1729 well done. Joseph 1740 and everyone else 18-1830. Louie did fairly well barely over 18. We ended up 4th in front of Hereford who had an awful day too bad for them. If Eli had run(plantar sore and then in a boot according to some doctor of unknown competence) we would have been 3rd ahead of Catonsville. So solid. Girls came 5th Jari was 9th overall on a solid 2009 and Mckenzie 2031. Briana had a PR obv(its nice to be new lol) 2104 I think. Same as boys if Mackenzie was there we would have been 4th(In front of Catonsville meh- the county is always the same in xc grrr). So a pretty good day. Dan may or may not have broken 19 in jv- lol he didnt it was like 1902 but in the results it said 1855 so whatever.
This week we did 12-8-4-12-8-4+4x2 on tuesday at the 400 field it was ok the first 1200 was a little slow and then the rest was good- Joseph was approx 418/240/75/408/240/75 with the group at like 426/248/80/418/250/80 . Mckenzie is looking really good she was running with tristan on that 440/257/85/440/300/83 and then she absolutely crushed the tempo run today. I think she just needs some more leg power for xc- although she naturally likes the track better anyway which is fine. Joseph was aiming for even 600 pace he was just about 1830 and Sean and Dylan were right at 1903. Mckenzie did 632/638/622 for 19:32 which included an 86 on the last lap oof(I got an up close look at that from 10m back lol) she was talking on the second half which I ran with her after the first half with the boys. Then 4x150 and then they we did a 2 lap cooldown which ended up being a race for the last 300 where Dylan and Mckenzie ran a 38 for the last 200 lol. Nice to be young and not too tired. Btw the goal pace was 648 for her.
Jari did a very good 4x800 wo yesterday with Jordan and D'angelo at mcd. They were doing 900s(or 3 minute runs) and she was doing 800s. The rest was quite long like about 10 minutes but still it was 245/245/240/233 very nice on the last one. Jordan was good unsurprisingly and Dangelo is still new but I like him hes competitive and cheerful hopefully he will have a good year. Simms was talking a little too much about how he is not a sprinter etc etc. We will see.
Also in not so good news Miles tweaked his hamstring which is not ideal. It is obv not as bad as last year(hopefully) - it is the other one so hopefully he should be ok next week.
Fadhili and Wynton had a good workout today as well 8 300s mostly in 47-50 with the last one in 42. Then Jasmine and Alina also did a good job 5 300s and 2 150s. It was raining for the firt part of the wo and then dried out.
Oh today I did 2x2400 as I sort of mentioned first one with the boys 933 and second one with Mckenzie 942. They were both pretty easy which they should be but still not a bad workout. I think my way of running the straightaways on the turf might help my plantar in my left foot. Next week is 3x1600 in 6:00 I think I will do that Tuesday. I wrote up a schedule for workouts for November so hopefully I will stick close to it. Also cut out stupid computer games and go to bed.
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