practice wo

so did a session on the track today. anna ran 5x1600 and i ran the first 800 and last 400 of each one. It was fine although cold and windy. Between 630 and 640 pace but I ran 6000 meters so that is good. My foot was obv there not painful but stiff/soreish. Also im trying to avoid getting sick. I got my 2 pairs of new shoes i have to alter them tomorrow.If i can find the knife heh. Luckily we dodged the major snowstorm thank god and should get through december without really any snow of more than 1" which is nice. 1/3 of the way! I guess I have to write in my race book for the run on saturday. I think 620 pace is a good goal.

mild progress

so things are proceeding as they will. My foot is molassesly getting better but its def better. Need new shoes which i will order presently. All the people are back from their various locations which is fun obv. Had a fun run with beth jamie anna and em today.

We did two wos the two days before today- 4x5 min and 2x15min- tomorrow im going to do 8x1min a touch faster to see how that is. Then easy on saturday possibly long on sunday and then wo prob tuesday. Mileage should be around 40-45 this week.

run in the dark

so last two days were 5 miles on tmill which i will prob do a fair amount this winter obv. Then today ran 6 miles with TT(and dave for half) mostly in the dark which meant we were running slowish like 750 pace which felt like 720 or so. im only worried about what it felt like haha which is fine obv. foot was pretty much ok. it can be felt a little bit from time to time on these runs. this was my "fast" distance run btw which is acceptable. also the runs in the tmill are always a bit faster whatever that means for relative effort vs run outside(obv easier on tmill). 200s on thursday.

So a new Plan!

OK so I have a 5 week plan. This is a moderate amount not too short and not too long. My foot is doing pretty/quite well. Not 100% but certainly 85-90. I havent tried anythingfast at all other than 4x100 a week or so ago.

So general plan is this- 1 long run,1 faster distance run,1 workout(i refrained from putting quotes around that haha), and one time of strides per week. Also I want to continue icing/soaking and doing my exercises. I am good on the calf raises now but i need to do better on toe scrunching.

so for the 5 weeks:
lr-7,8,8,9,9
faster run prob do a 10k loop regularly this is smart
wo- 8x200,6x400,4x800,10x400,6x800 all at 6:00 pace with a 200 jog
strides- 4-6x100 at 19-20 sec

continue to get better!

Today i ran with em 5.5 miles at mantua m. Yesterday i did 6 miles with Patrick and Josh it was faster than i was used to which was fine.

I need some new shoes

its been a while

So i took a break from training and xc has whirled by. I am back up to running 4-5 miles/day now and my foot is significantly healed. plan is to start doing practice workouts in december at approx 6:00 pace. also keep soaking it and wearing sock and stretching. indoor has started and is hectic obv.

Post "race" runs

So ran 70 min this am out and back twice on Belmont plus a mile and a half. Jeff ran an 8:20 mile on the way back which was good. Its good to run 70 min the day after the race and not have it be a long run. That is tomorrow I will be interested to see how I feel. I think I will run it at OR now originally i was thinking about trail but after 70 min on fairly flat roads today hopefully that will be a good idea. Going to run 3-4 miles tonight at river rd trail. easy!

My foot is doing ok it cycles through the heel/plantar back corner of foot depending on what is stronger. Just stick to the plan.

TT ran just over 59 min at annapolis today. Hell keep improving- also not ready for 10m.

Im still feeling better but am sick of running so slow ugh. be patient. Dont be stupid and run workouts with other people that are bad for me.

Slow as shit- but progress nonetheless

So the race was ok. It was reallly rough and a bit rutty which slowed things down. Lots of horse walking divots on the course. Started out in the lead over Mike Monaghan who is obv way better than me but also 15 years older than me luckily haha. 537 at mile and feeling ok. At about 1 3/4 3 guys two from Mcdaniel and one hser from john carroll the good soph/junior blew by me heh ugh. I actually kept it close to COdy Crutchley from Mcdaniel and gained on him a little in the last kilometer until the last 3-400. 18:12 total which is obv quite slow but its the same time I ran at Goucher 3 weeks ago and the course was much tougher obv.

The next question is how sore I will be my heel is pretty sore right now so hopefully a nice nap will help with that somewhat. Ran with trainers obv I dont think the terrain was ideal for me def in terms of that. hopefully its mostly just stinging right now at least cuz i just soaked it.

the franklin team ran and ran ok the times were slow obv but they all made it

Restish day

Ran with the Franklin B group at hannah More. 5 min Wu for me then 3x6:00 Indian Run w 2:00 jog. Heel was sore but not terrible. After nap it was better. My afternoon wo was to cut the grass haha. But I think if I hadnt run in the am(or even when I did) I could have done a pretty much normal distance run this afternoon. I am like Wolverine the X man with the fast healing ability haha. It almost feels like my heel is bruised now from impact- or it could be a bursa sac getting smushed between the bone and skin/shoe.

Anyway tomorrow I guess the main goal is to be careful. Which is obv annoying haha. Ive been feeling pretty good the last couple weeks? or recently at least so obv its tempting to try to run harder. BUT also I would like to continue to train/feel good so I will try to be cautious. I know Im just wearing training shoes. I suppose anything under 18 would be fine. I think the course might be significantly hilly btw which is fine for me right now. Btw my knee and hip both are getting signif better.

Of course another big goal is to wake up early enough to go to the race haha. Hopefully that will go ok. I think im going to soak my foot now.

2x3200 2:00 break

Ran with Martin in the morning. Then ran at mcd in the early afternoon. After 50 minutes of drills and stretching lol(i vaguely participated- I really should do more because after light active stretching my hip flexors are a bit tired). So 2 mile wu then the 2 3200s. The first mile fo first one was quite accurate like 90/3:00/4:29/5:59 nice heh then 557 so 1156 total good. The TT ran the second one we started out a little too fast so it was 553 and then 554 for 1148 total. The effort was fine like just over 4 strides per breath which is good that it wasnt just straight 4/breath cycle. Also pulse was 150 or so after which is a little high i think but not awful. Figure max is hm 190-200 prob. Just a guess plus that was like 30 sec after so it was prob like 160-165 during the run. In the right area at least hopefully.

My heel is fairly sore which is annoying. The main problem spot is starting to increasingly become the heel just under the bump on the outside left. Keep stretching I guess. But the last 3 days have been quite good. No warmdown today I was lazy.

Mileage = 48 in 5 days I wont get to 70 this week obv because of the race- that is fine. Hopefully??!? I still have 4 runs left this week- Id like to run on saturday pm so think about what needs to happen at the race It depends how I feel tom and sat am obv.

good 8 miles

Ran with TT today. Somewhat as expected my legs had been sped up from yesterday so the first mile in 730 felt good rather than hard. Ran over to HH for 2 loops and then back to track plus 2 laps. 1:01:20 for 8 which is good more important i felt pretty good. TT was a little tired i think he needs to adjust back to teaching/meetings and maybe drink more. Im prob aiming for 540 pace on SAturday as long as tomorrow goes ok. I cant run w Esanye it would be too slow.

Inception/two good runs

So i had an epic dream two nights ago. Very long- involved watching a looong three part movie that became reality in the middle of the dream. Somewhat elemental and one god battling another. not bad.

Running is at least ok. After the 11 on sunday did 4 with em in the morning on monday(but no 200s! ha). Then a nice 7 miles on monday evening at longnecker. If you go all the way out and back from butler to old hanover i think its a good 7. Usually I feel good when i run here so maybe i should run there more hehe.

Yesterday did 2.5 wu then one loop of HH steady and continue back on course to mile mark. It felt fairly good. The loop was in 757 which was too fast- thanks to Patrick ha- we ran the second mile of wu in 707 which is faster than normal no i was sped up relatively and then ran fast but it felt fine. The 637 mile from 2 to 1 on course which us not bad. I felt ok on it certainly not straining. Then found Madeline and Sam for a 1.5+ wd. The steady run was 17:25. Didnt get to run this am will do 7-8 later not sure where. Maybe NCR?

Tomorrow is 2x3200 at 12:00. Hopefully the way yesterday felt it wont be too bad.

Then as I just posted and agree with even more 8 weeks of steady and tempo. No strides or fast running.

Goals for end of 8 weeks:
4 loops in 32
Progressing through 552 tempo to 544 in November
Mileage avg 75 per week for 8 weeks
Foot needs to be better than it is right now!!

Actual I did do a good job of meeting my distance goal for summer- i just wanted to be running 5 mpd comfortably in June,6 in July and 7 comfortably in August which i am doing. good!

more revisions

Had a good run with TT at Patapsco today. Out to Cascade entrance, then thru M Choice etc and out onto an unmarked trail- then back down by the parking lot not the swinging bridge. The watch got slightly messed up but it was basically 88 min for call it 11. Fine foot was a littel ets say tired/slightly sore.

I think im going to replace the 5k wos with steady runs in HH for a while 4-8 weeks. No dickinson prob, stay with Shawan,Bull Run, prob Hunt Valley etc. I still have significant soreness issues although i told emily just a few min ago i wasnt doing the wo with her heh but ill run in the am obv. Just keep building.

Did some pole vault coaching this afternoon wihc went well i think. Nothing earthshattering but the 2 people made some early progress- it was their first time.

Wow it is humid i just took a shower 2 hours ago and i might take another one.

So tempo tuesday 2x3200. then steady thursday, then race saturday. I might pace some frankliners it depends on how i feel.

back on the horse

wow its been 3 days since i posted that is an eternity. Hm i cant remember what i ran wednesday- ah yes it wasa double with a 7 mile pm run w TT that was pretty good.

Then thursday am i ran with emily and did her workout of 4 200s in 37 with 200 jog. My foot felt ok at the time but then i stood around at practice for 2 hrs and it was really sore. So then i was angry def. So no run in the pm. Then when i woke up i was discouraged and grumpy because how am i going to be good if i get so sore from running 4 200s at 5 min pace. This was of course at 230 am which is not always the best time for clear and/or positive thinking.

So i realized eventually that a big part of the problem was the practice although i still dont want to do wos like that ESP on the franklin track which just destroys me.

Then today we had a frisbee friday which i played in but sensibly did not play very hard at all. My main job is to keep the game close by playing a little hard every once in a while depending on the score.

Then went down to mcd for a possible wo either tempo or steady loops in HH. But i wisely just changed it into a distance run of 7 miles in 55 min- my foot was much much better but still al ittle sore. I reminded myself of how i was struggling a bit in walking 24 hours before and that made me feel better. I then entertained myself with good imaginings of races a year from now that i would do well in. hopefully accurate haha.

posty mcpostpost

Wow i am posting every day now heh. or at least every other day on my time schedule. Ive actually been getting more sleep since the preseason started which is surprising- perhaps thats why im feeling better. I dont go for nap until like 12-1230 but then wake up at like 430 or something so thats good obv.

Today ran with anna in the am from her house- 4.5 miles on trails i was sluggish for about 10 min but then felt fine.

In pm ran with em from longnecker. 1.5 mile wu then 6x90sec with 2:30 jog back to/with her. Pace was prob in the area of 545 or so maybe down to 530s who cares obv. The main thing is i felt good and my foot felt good- not 100% but it didnt hurt really at all just still there a little. Not too sore after either. Keep stretching it!

Preseason is going well first little wo today the people are working hard. Viki could be an issue with health etc esp if anyone like laura or ashley or even merritt passes her.

Start of practice

Practice has started- well really it started saturday. I will have to be careful since hopefully ill be running before it sometimes to not overdo it. Like today i ran 5 miles with anna,then talked/stood around for 25 min or so then ran a very slow mile and a half with some of the back people. My foot was a bit sore after this. Need to ice after the runs! esp if im going to be doing practice after that. This is good thinking for the regular season since i could run at like 11 or 12 and still have time to treat myself before prac rather than running at like 1 and then going straight to prac after that.

Nice run with rory and sarah in thee evening 4.5 miles. My foot was doing better by the afternoon and im soaking it right now!

Hm progress?

So i felt pretty good on the run today. Not fabulous but good. 65 min on the river rd trail for 8+ miles. It was muddy heh. My foot seems to be making some progress perhaps the step stretching is helping. Of course premature to specualte yet just keep it up. 65 miles last week btw.

It would be nice to start making some progress i just felt fairly good when i woke up this am like i had turned a corner a little and maybe i can stop banging my head against the wall. or not haha.

careful of the knee on all these hilly trails

Long slow hilly run

Ran with anna at her house. Out cockeysmill into the trails there- it was good. lots of hills not really running fast obv. came back and did a loop of franklin valley circle. felt good and tired at various times during the run. My shoes were sort of falling apart as the insoles were creeping out the back heh. anyway 89 min so not bad.

Im thinking of dialing back the races alittle bit. Uhoh haha. Not the shawan 5k which is next but maybe skip the ellicott city 10k. It depends if i keep running like crap. I think i need a little more time. Keep mileage in the 65-70 range for august maybe up to 75 in sep. 1 tempo per week and 1 long run. also one minutes workout depending on how i feel or steady in hh. keep bull run and maybe dickinson.

So basically exactly the same sched haha except dont do that road 10k whic is prob smart.maybe ease off on some wos a bit. it would just be nice to get rid of my foot problem haha obv

A bit sore but Stretch on Steps!!!

SO one run today- ran with tt,anna,josh,patrick. I told them i was replaying last year because i ran that brrc 5000 and then ran a minutes workout where i hurt my foot a little more. So today ran 2+ wu then 10x1:00 with 2:00 jog- i was going to do 3:00 but that was too boring. My foot was tolerable certainly- i felt pretty sluggish for sure as well. On the 9th run i turned around with the 3 guys and my pick up was barely faster than their distance pace lol. They were prob around 6:00 pace or so which is ok.

Also i was rereading the race log from last year and i want to bring back the steady runs in HH those were good i like them. Incorporate them into the long runs once the school year starts so the long runs will be a little shorter and faster like 10 miles w 5 miles in the middle at like 620 pace or something like that. Start with 3 loops though not 4. Eventually the goal would prob be to get to 6 loops. We shall see about that.

Hopefully i will start to get better at some point heh.

Also i have to stretch my foot on the steps i think that will help hopefully.

Slow times,staying encouraged,ow

So the race last night was of course very slow. 18:13 slow. my second 5k in a row over 18 min lol(the last one was in march). It went relatively according to plan for the first 2 miles and then the last mile was slow. apporx 6:06 slow. its funny how the lap splits for me can sometimes drop off a table esp in a 5k(or 3k for that matter). They were approx 88,86,84,83,85,83,85,87,92,93,93,87,43. So the first 2 miles were actually ahead of pace and the last mile was stinky.

I was a little grumpy given that i ran 1559 2+ years ago and 1638 at this race last year. But not that grumpy. I was writing in my race log and saw how few races i had run in the last year with basically none of them under 6:00 pace by any real margin. So no worries i will get it back just takes time. Practice at racing too.

Most importantly my foot seems to be transforming. The PF continues to slowly improve. The bone spur on the left heel is again a/the primary source of problems. Hopefully the tendons/nerves will continue to stretch out like the right one did. It is sore today but not unrunnably so i will get out for an easy 4-6 miles after registration tonight.

Humpty Dumpty had a great...

FALL. Hopefully im not a big egg that the kings horses and men cant fix. But i seem to be getting more and more clumsy haha. Anyway i fell again for the third time in the summer. It was an 8 mile run yesterday and i flopped over in the HH loop.

Also had a pleassant blabbery run with Mike Woodman at the BRRC trail race/run- it was basically distance pace which was the idea. Then a pm run with jamie. Then the aformentioned run yesterday and then 2 runs today 6.5 w the group jamie,anna and tt. Then 3+ miles with tt and franklin boys and then sanborns after the turnaround. Actually felt pretty good on this run jeff was doing light minutes/telephone poles on the way back and joined in with those. He is doing a LOT better the last 4 months or so so that is good.

Also now tt is in a minor mileage competition with me haha which is fine as long as i dont go overboard with it which i wont obv. Although im going out for a third run tonight lol yeah right.

Also becky is coaching at stevenson this fall rather than franklin which is fine good for her. Idk who will be the other coach maybe christine or i might see if graff wants to do it. it will work out. amusing that reed didnt say a word about it yesterday even though apparently she called and told him. lol. plus he told everyone at the meeting that he chews tobacco- how nice yuck.

4x1600 5:52 1:00 rest

So my good feeling continues for at least another day haha. It was not as humid still approx 88-90 degrees but that is no prob at all obv. Jason ran alternating 400s w me. They were 5:56,5:53,5:53,5:43. Dropped down too much on the last one obv. My foot was mildly there on the last two. I didnt do any strides after which were semi-planned but its better to be a bit healthier than to work on footspeed obv. Hopefully at some point in the future I will have both heh.

61 miles in 6 days so far which is right in line with where i want. Prob 2 runs tomorrow totalling 10-11 miles. Then the Brrc trail run on Sunday 11 miles which actually doesnt seem super far anymore haha.

Possible new name for 8th month

So im feeling pretty good about running right now. I know that is bizarre and strange and will probably change within the next 10 hours haha. I had a fairly good workout with anna on wednesday- 6x800 with generally 1:00 rest(one time it was 1:20 or so when we were waiting for jason and one time it was about 1:40 when i was changing my shoes into my FLATS). the course was the bottom part of the mcd course back and forth. the weather was very hot- we started the run at 330. the warmup was 3 miles. the pace was between 310 and 315 basically then i ran 250 on the last one to test out my foot. it got about a C+ really my plantar is doing pretty good my heel was a bit sore. i dont know what i should do about that except continue to treat it- remember the right one got better. Maybe 5 years from now i will be 100% healthy.

Anyway so that was good. then i did some light strides with Emily the next morning but no real run. Then pleasant 10k loop with beth and anna yesterday evening. Beths last run here for a while obv :( which is a boo. But she is off to learn about how to become a fabulous doctor so that is good. Then this morning i did a nice easy run with emily 4 miles relaxed. I like running slow in the morning for now.

I have a race schedule planned out pretty well for the fall. Also i just saw the BRRC trail race this sunday i think im gonna do it cuz not many people will be around to run i dont think. prob do the 11 mile one- shock haha but not too fast def maybe 7 min pace or a little slower.

Schedule is something like:

8/28 Shawan 5k
9/4 Ellicott City 10k- probable
9/18 Dickinson 8k
9/25 Bull Run 3m
10/9 Hunt Valley 5k
10/23 White Marsh 5k
11/5 UVA 8k?
11/7 Gerrys Race 8k
11/14 Mcd 8k (Veterans Day 10k- doubtful as its early am in dc day after state meet)

12/18 Celtic Solstice 8k

Also paul short is 10/1 but i dont think ill be in shape to justify the trip etc- next year. ALthough the one year i did run 28:xx there but its not really worth the trip to do that. Plus i think our race is early in the morning now id almost have to spend the night. Also it would be fun to do both the the 8ks in novemeber but i dont know if i can handle it. Anyway hopefully im healthy and motivated enough to do these races and do them well- i think i will be.

4 runs 2 days

so just some standard good runs. not many people around right now. practice for later in the year partly. my foot is staying the same i need to stretch it more. 32 miles so far this week

Patapsco

So a fabulous fun run with beth and tt this am. Went over the bridge and up the cascade trail to the edge of the park that way. Then cut back through morning choice and eventually down to ridge trail- back to bridge etc and back up to car. 88 min for 11. A little longer than i thought we would go. I was blabbering about how it was always hard on the asphalt trail back from the bridge on the way out- and then we experienced that on the way back haha but it actually went by quickly thanks to some good talking. beth had no problems despite not having run a lot recently so that was impressive. then we went to double t diner for a nice crunch haha. i will try to update the glob more frequently again btw. it is a new month after all even if it doesnt have a name yet.

Rockville 29:32/San Diego/Mild sickness

So i posted something like 4 days ago but it didnt post properly and i didnt feel like retyping it. Therefore it has been a while. I will be relatively brief:

Rockville- 5:25ok/5:45-5:50ok caught dave and remus/6:0x tired/6:20 tired/5:55ok helped the 5th place woman- 29:32 overall not good not bad

San Diego- fun visit zoo excellent sea world fair food/dinners excellent inception excellent. Running did 3 runs on aero drive which were nice and 2 runs in mission trails park which were very nice. Hilly pretty in san diego way- dry rocky no trees. Weather was cool and pleasant throughout- hot when i got back though- 29 miles for a relatively planned rest week.

This week has been fairly good even though ive been mildy sick with a cough mainly. 60 miles on 11 runs. only one 1/2 days where i felt really sick but getting better now. No workouts- some ok strides on monday and a good run with tristram yesterday at patapsco park- 8 miles after 5 in the am helped the mileage for the week. Beth has been home so she has run with us several times which is fun obv and Jamie ran a bit and has now headed to the beach.

Goals for august- I want to stay at 6:00 pace for the tempos (again! haha) but after being sick i will continue to be conservative. My foot is continuing to progress like molasses but it is progressing. My knee is mostly better after the easy week and my hip is not really a big problem but i will stretch it and keep an eye on it. Get into 70-75 mpw maybe starting this week i should be fine with that now i think. it usually takes my knee about 6-8 weeks to get used to more running and it seems adjusted now to 60 plus 10-15 mpw increase isnt that much esp if you go to 12 runs. oh maybe/prob add some light minutes workouts like 8-12x1:00 with 3 or 4 min jog just light pickups really to test out how i feel- keep doing the strides as well and try to walk barefoot and wear the flats sometimes.

quick week, 3x1600+2x800 tempo- hot

So the week has gone by fast it seems to me. of course maybe hard to remember. im hot right now since it has become pretty steamy again. as we were saying today though now anything under 100 seems unimpressive. just keep drinking water i guess. although i looked at the forecast for san diego and it was like highs of 70 which will prob feel like 50. hmph. better pack some long sleeve stuff.

anyway running has been good this week. i have 50 miles in 6 days on hm 8? or 9? runs id have to go up and look. Sweet air run- the time/effort was possibly better than expected btw greg lang ran 4418 if i hadnt gone the wrong way i feel like i would have at least come in at that time since i was far ahead of him. i did 4447 two years ago with a more moderate start so that seems good.

Monday and tuesday were distance recovery days- i ran a mile in flats on tuesday and it wasnt too bad at all. the T6 more substantial brooks obv.those will prob be the racing shoes of choice for the forseeable future(hopefully)

Wednesday was steady run with jamie and anna on the course and woods. 4 miles at approx 6:55 pace. this is good- it should go down to 6:30-6:40 pace once the weather gets better- and i get more used to running this amount.

Thursday wsa the main workout of the week- it was planned to be 4x1600 w 1:00 rest. I actually did a good job again of hitting the prescribed times- will miracles never cease lol. I wanted to start at 6:06 and go down 4 sec per run. So it was 6:06,6:02,5:56, then i broke the last one into 2 800s which was smart- i could have done the last one but it would have made the wo a tiny bit too difficult with a race two days later. so i did 256 and 251 which were fine obv. It mainly felt quite hot even though i guess it was only upper 80s to 90 during the wo. it was humid. it will be interesting to see A if i can get to a track while im in cali and B what the wo will be like in drier cooler conditions. it is supposed to be 2x3200 next week.

Today i ran with jamie my knee was sore for the first half and i was tired but by the end i felt better esp after we got in the sprinkler. then 10 min later my heel was sore lol. it was mostly better after nap.

Tomorrow should be interesting. I am running at an introductory level of fitness- better than no fitness obv. I dont think the wo from yesterday should cause problems but we will see. This week the mileage will be about 5 miles less than i did 2 weeks ago but the intensity is somewhat higher. Im not really worried about tiredness etc but rather my health- heel/PF,knee,hip. Everything seems fairly under control not ideal of course but im adjusting i think. COntinue to be patient and consistent hopefully things will progress.

At least the sweet air run was fairly productive so well see how tomorrow night goes.

Btw some very good runs in Paris today!

Sweet Air Trail Run

Well its fun to have a race type thing to talk about because theres a lot more activity etc- not just "6 mile distance run" haha.

So the first miraculous thing that happened is that I got there early. 7:40 early. then I heard the race started at 8:30 rather than the 8 that i thought so i was confused on what to do with all of the extra time. Eventually we decided it was time to warm up.

The warmup was relatively eventful. First of all there were lots of yummy raspberries which i only ate 2 when we turned around. Second of all Patrick and I wiped out consecutively on this incredibly slippery wooden bridge. Not a good sign when you fall in warmup- was it a sign of things to come- read on intrepid ...um crap... reader.

So we started and after about a mile i got right in behind greg lang and matt erford. There were a couple other guys back there but they faded after the first stream crossing. The best thing about this race was that i showed good climbing ability and was able to gain on both of those guys who are in high 16s shape for 5k more or less. So that was good and pretty encouraging. After the second stream crossing greg waited in the stream briefly but i didnt want to- i pulled away from erford as expected on the hill after that and built a good lead. Then I proceeded to go the wrong way as I missed a turn somewhere. So they both repassed me along with maybe one other person? Anyway I turned around and got back on the trail and finished up.

The first 5 steps of the wd were a religious experience- if the religion is the opus dei that i just briefly reread about in the davinci code back cover. my knee was sore from standing around- also this is about the hardest possible thing on it. my foot was felt during the race not painful. After nap it was better than it got a little sorer as the day went on - more on the bone spur on the heel than underneath. So it should be sore tomorrow am and hopefully better by tom pm well see.

Running with em tom am hopefully it will be slow. maybe we cam find some level grss but there isnt really any that she likes ha- oh well.

Btw i know neither my time or really place from today- around 45-46 min and approx 7-10th place heh- really falling apart on that lol.

Quite sore then better and a r..r..r ?? un still

So yesterday morning(and really the night before after the wo) my heel was quite sore. More toward the back like at the bottom of my HD not really where the PF is.Maybe I should use lots of ABBS in this PO. On second thought lets skip it. I iced which helped little at the time and was going to skip the am run. However it felt better as i walked around on the papers so i ran 3 miles easy around the franklin track with esanye and while he was doing some strides. it was basically 8 min pace or a little under which is good for me and shows progress vs where id be running 830 pace or hobbling along.

In the afternoon after nap it felt a lot better- i was going to run but got a little lazy/smart- i need a good word combo there i think im going with smazy. So no pm run which is fine- it actually means i will not increase mileage this week over last week. huzzah!

Then this am i ran at annas house to help her through the long run- 53 min for about 6.5 in the RAIN which is a nice change. A short run later with franklin means i wont be that rested for the thing tomorrow which isnt really a race haha. Obv it isnt but itll be fun anyway.

Ill have to get out my race notebook though just to dust it off its been what 4 months ugh and about 10 since a real race. Well one step at a time.

3x1600 1:00 rest avg 552

2nd post of the day heh. ran at mcd- wu w jamie and anna then back to track for weekly tempo. 3x16 i did a 1:00 rest rather than 200 jog to get some water. it was hot although the wind was nice. i got a cramp on the second and third ones- not bad just from lots of water i think. so 5:54,5:52,5:48. It was too fast on the first 800 of each one more or less 253,252,252. not all in first lap but obv as normal significantly in the first 200 on the last 2.

Im a little worn down by the heat even after i was ok yesterday and very good 2 days ago- a quick change obv. Keep hydrating as much as possible i need to get juice or something im getting a little tired of water- although i just had some which is good.

next week 4x1600 which is pretty much full distance for a while- at least 8 weeks i say maybe indefinitely. I have to try and hit 6:00 mainly because i have two race type efforts next week. So not too hard midweek- and also obv just want to do the wo right.

I just had some digorno breadsticks they were quite tasty.might have some ice cream even though i prob shouldnt. mileage this week is right on pretty much on btw

double feast and watch out for Dee

my pace of raspberry consumption has dramatically increased so that is good obv. i had a big feast on stocksdale yesterday and a little feast on longnecker this am. yum. i ate so much yesterday that i was actually full just from raspberries. they seem darker in general this year.

anyway steadyish run yesterday at mcd w anna jamie and tyler jason marc. 2xalmost 2 loops wout the hill the second time. it was about 830-835 for the first loop and 1530 for the first run total so about 655 pace more or less. The second one was a little slower like 842 and 1552 so 705 or so. It felt fine obv like a good uptempo distance run- but my legs were a little heavier than they should have been i think near the end. make sure to keep battling Dee. Ive been doing so good and apparently its gooing to cool off. the run this am felt significantly warmer even though it was 84 on the car thermom at 945. i am tired now too so hopefully good rest today and mucho agua will be beneficial. wo this afternoon 3x1600 we'll see how that goes

hugging mother earth/light run in the warm

so this morning i paid homage to our bountiful provider. in other words i stubbed my toe on a rock and fell in the dirt. no major damage just a little scrape it was mildly amusing. 6 miles fairly easy with anna at her house. 5(-) on trails and then extra loop around franklin valley circle which is a little over a mile. felt fine.

in pm ran at mcd with tyler bridger and briefly greg from loyola/umd. he went ahead after the mile mark. i wanted to go with him a tiny bit but did not it would have been a tiny bit too fast prob and its best to be conservative. plus obv i wasnt going to leave them. however it was basically two 730-735s something like that for the first two miles and it felt like we were crawling. i mean it felt slow. so that is a good sign. then we slowed down even more in the woods to wait for bridger because he was tired and ate tacos right before haha. oh well. anyway 40:06 for the 5 mile loop which felt like a walk. a good sign of progress. then i did 2 laps again in the brooks flats and they were fine again- keep doing this i run about 320-325 so far usually.

the conditions feel fine to me honestly it doesnt feel hot at all. good hydration. very good. really it could be hotter heh. that is bizzare. the only issue is with breathing a little bit sometimes on hills which might be some air quality stuff. i cant believe i said that haha what a wimp. also i find it hard to believe that it was supposedly 105 today at the airport. just drink water everyone. i think ill have some now heh

2 nice trail runs

yesterday had a very nice trail run on the river rd trail. 25:30 out and i forget but a bit less than that back it was about 50 min. The good thing is that a 50 min run seems pretty short all of a sudden- esp after finally doing a realish long run on saturday. good.

then today ran at mcd with meech,patrick,josh,marc. ran on course over to HH,2.5 loops, and back up woods rd. then ran 2 laps in the brooks slightly larger flats. I feel like i could wear those without destroying myself so im going to start looking into that. the first time I would wear them in a race would be the BRRC 5000 in 6 weeks. SO I have 6 weeks to get my foot used to them/ready. If i dont then i wont wear them haha- simple enough.

Also had a late Turtle sighting today- someone was out looking around maybe cuz it was so dry. then i was yakking about snapping turtles on the run. i really am a blabbermouth sometimes haha.

Another thing it didnt even feel uncomrtable at all today supposedly it was supremely hot. I am doing a very good job of hydrating this summer. I think it helps that ive cut out soda etc etc/everything but water and some juice. lots of water though :)

long run at ncr

ran at the trail with anna and marc v and a few other franklin guys(marc v did a solid 7 and tyler did about 5 and his leg seemed ok). out to monkton,back down to 2,back up to 4 and then finish. Felt fairly good distance wise i was tired in the last say 1.5 miles but not overly so. 82 min even for between 10.5 and 11 miles. we were running mostly 730-735 in last 4 after prob avg of 745 or so for several of the beginning miles so not bad. weather was quite nice apparently its going to get hot now.fine with me as long as i keep drinking agua.

thinking back now i can really remember my foot being an issue at all. my heel was sore briefly after we got out of the river and my knee was a little sore during. hip getting better that is fine as long as i stretch its not even worth mentioning really at this point.although i mentioned it haha.

63 miles this week havent run that much in a while. i like the distribution im on now of about 11 runs per week- with 2 easy days of singles plus a long run and a tempo. also want to do another steady run or light fartlek with em at like 640 pace up to 700 pace is fine.

Keep it at this level 60-65 for 2 weeks. then trip to cali which should be about the same or a little less- prob have less runs there might not be able to do as many doubles. Then increase again the week after that to upper 60s to 70.

Soon I will have to come up with a race plan for sweet air and rockville- haha. I think i have it already slow and steady stays healthy. thats deep. perhaps i will come up with something more profound as the competitions move closer. but it doesnt seem remotely necessary haha.

5x800 avg 2:56 200 jog/sore/not sore

So i think im going to start putting the wos in the title so that its easier to see when they are when i go back to look on the monthly sidebar. So this was a good wo felt pretty relaxed def which is good. 2:58,2:58,2:58,2:58,2:50 the jogs were 1:10,1:07,1:04,1:10 19:18 for the 4800 total. foot was there but certainly not painful- more on that later. jamie ran the whole thing which was good- it was even running pace for the most part within a second of 89 either way on both laps of each one. I was slowing it down on purpose to hit 2:58 in the last 200. last one tried to run 2:52-2:54 and it was a little quicker. the effort was almost the same for 258 as 250 so thats good. Just neeed it to be that for 240 heh. maybe soon- i mean if i can get my foot right then defintely.

So this morning my foot was a bit sore. after the midday sleep it was much better which is normal. Had a very nice short run with anna. 36 min for an easy 4.5. Had some scrumptious raspberries(since we are in that month now). They were really dark and sweet- yum.

tomorrow long run at the trail hopefully 10 or 10.5 or so. then moderate easy runs- id like to do another 640 pace wo with emily and then 3x1600 next week again with the 200 jog.

Need to: do more barefoot walking.
Not be dumb and do some fast workout yet.(see oops in March heh)
possibly get some in between light trainers for racing? not sure. perhaps at some point I should try some more than jogging running with some type of flats. I think i actually have a semi old pair of more substantial flat type shoes. might have to dig them out.

Anna was talking about water for elephants btw i have to read that.

more progress? we shall see

so some fairly good running the last two days. yesterday 6 easy with em and 6 slightly faster with patrick and anna at the res trails in the pm. my hip was a bit sore for the first 10 min but then loosened up and is fine- just need to stretch it consistently.

today in the am em and i did 8 400s at mcd we each took 4 and tried to be as accurate as possible without looking at the watch. she beat me grr her average worked out to like 1:39.8 or something i was too slow on the first 2 haha.

then in the pm ran with anna 2 wu then 3 mile tempo on the course it was quite good 643/651/701! obv the last mile is very very impressive there can often be a minute slow down up the hills(well for hsers heh) over the avg of the first two. a good confidence boost for her as she hasnt been feeling great. i felt fine i was monitoring my foot the whole time and it was fairly good. we did a mile cool down and then i walked into the gym and back with no shoes. it was a little sore after i got back to the car. minor progress i think? at least i felt quite good running. in a few months if things stay consistent for a long time this could be distance pace that didnt feel completely unreasonable actually. well see.

so ill prob do my little tempo 800s tomorrow as long as everything is ok. 5 800s in 3:00 w 200 jog. 2-3 weeks ago that would have felt pretty tough prob haha. although it might tomorrow as well.

franklin had a nice little prac the freshmen girls are working hard which is fun. marc and jason also. they did 3 1200s in 459,453,446 and 4 200s. the girls did 12-8-4-4-4 we'll work them up to 3 miles over the next 3 weeks.

monday run

hm i just typed a long post but it got messed up. therefore i will resummarize briefly.

monday night run hot/nice 6+
am run em 38 min easy

foot staying the same worried about when i start more wos

minor puddle in basement(not an accident- hopefully haha)

race results embarrassing but motivatin stay patient good job of that

saw invictus liked 747 scene and description in the book

good night hopefully i dont have to retype this again cuz im not going to anyway

longish run/easy run

yesterday ran a fairly slow 71 min with anna at o ridge. 2 loops of the upper loop plus a road loop at the end. felt fairly good with several nagging things- foot,knee cheif among them. not bad though. felt ok on the hills although we werent going very fast.

today pancake run 4 miles. i was going to run again but did not as i dont want to always go up up up in mileage esp not yet. 2 runs tomorrow prob like 4+7 hopefully i will feel good.

i relaized this glob needs some more races to spice it up a little. hopefully that will occur in the next few weeks. only 2 weeks until the first semi race at the sweet air trail. workout this week btw i think i will merge the one from last week and this week and do 5x800 with a 200 jog. nice 5k total yay.

lauren fleshmen aka fleshy from long long ago won the womens 5k and gave a good interview on flotrack which led me to her amusing glob asklaurenfleshmen.com some of these elite runners need to learn to relax heh

nice and hot

been hot the last few days today was only about 88-90 it felt quite good actually. 5 miles easy at annas house w zach and anna. added on a little extra at the end i came up the steep gores mill hill and actually felt like pushing the last 2-3 minutes of the run which i did lightly. my foot has been pretty tight recently i think due to the mileage increase. so what to do except a long run tomorrow! haha well i am but remember the goal next week is no more than this week!

had some raspberries today. one yesterday several today haha yay. btw im really struggling with the spelling of rasberry i dont like the p but i think that is correct.

usa nationals are on yesterday- this weekend. cant watch soon because of espn. now its actually a bad thing when track is on tv lol.

Turtle ascendent

I forgot to mention we ran into a turtle during the run at mcdonogh yesterday. he was climbing the steep hill at the 1 1/2 mile mark. nice box turtle. well done

sir tireds a lot

so im into the mode where im tired a lot. this week so far 35 miles in 4 days on 7 runs. still lots of slow running but the pm run pace is coming down 38 min for the 5 mile loop is perfectly comfortable and 2 weeks ago it prob would have been fast we would be running 40 min or so. i again havent been stretching enough. however i have been trying and doing a fairly good job of icing.

my goal for next week is to not increase mileage from this week. last week was 51 and this week could be close to 60 which is a little bit of a jump. i want to work on feeling good in the workout and running comfortably and feeling better in the mornings. i have been smart in the morning because i just run easy and the goal is just to feel better after the run then you did at the beginning. the pace is prob often around 9min pace.

so im prob gonna run twice tom and then maybe once fri and once sat. unless there is a major problem i will still do the wo friday perhaps in the am. then long run sat am that could be interesting. then 2 very easy runs sunday.

i am now following a funny glob called hyperboleandahalf. therefore i will try to imitate it and be funnier etc from now on. however im too tired right now and prob will be in the future. oh well lol. oh glob is yje new cool scrambled way to say the stupid b word

fabulous evening run

nice pancake run this morning. its nice to finish a run without feeling at some point like youre about to pass out etc. this was good in terms of that.

then had a great easy run at about 730 pm at longnecker out+back. very pretty of course- 80 degrees and pleasent. i think there were 4 cars in 4 miles of running(none in the first 2 i was going to try for a clean sheet as they say in world cup). just a very nice run. might aim for mid 50s this week with the one light workout which is actually moving into semi-legitimate status.

liberty res run

nice long run with anna. discovered a new winding trail that we had to turn around on because the time was up. lots of trails in this network. the last 6 min up the hill were hard legs still getting used to longer runs. 68 min.

51 this week highest total in a while i dont remember what i hit early in this year although i guess i could check the log thats the whole point heh.

just finished up watching some new balance nationals on computer. got to get back down to that meet at some point.

franklin is doing gppd the new 9th graders are doing awesome and a couple of the boys are doing good as well consistent.

400s- sort of heh

so ran with em at franklin this am. 1 3/4 mile wu then 6x400 with 200 jog. i did it on the turf which is a 300m loop and a bit slower than running on the track obv- which is fine also obv. so it was consistent 91,90,90,90,89,88 the jogs were generally 1:02 or so. this was not that easy unfortunately but no real worries. i think my pulse was like 16-17 after the last one which is too high ugh. but it will get better. i did a good job of hydrating last night now just have to do that for about 90 more days in a row heh.

Also my PF where i hurt it before is alomst completely better/ it has moved farther back into right below my heel which i think is progress. also i have been running ithout heel inserts in for more or less a week so that may have something to do with it. today was the first faster run with them out though. we shall see.

new design

this was an accident i was messing with the template and applied it and couldnt go back. i will edit in the coming weeks

dehydrated

two runs today 5 and 5. the second one was hard from about 2.5 to finish. im not drinking enough water ugh. although ive drank about 2L since then so thats good just have to keep it up. this week so far is hm i think 25 in 4 days ok. tom hopefully do the 6 400s in the am and then run w anna in the pm.

im getting a little lazy on icing. although im icing right now heh its just hard to ice my knee and my foot i cant do them at the same time so i either have to take like 45 min or alternate am/pm. and this am i just didnt feel like it. and strecthing is going downhill. hopefully i can reverse this trend obv.

also my tooth is being annoying. i think it is slowly getting better but i need to call the dentist either way.

Turtle!

So the month of Turtle is upon us. I have only heard some reports and havent made any sightings myself. too bad. Also Raspberry is right around the corner which is exciting but usually a little overblown heh.

Running is steady. 47 miles last week. Pace of runs is starting to dip into the 745-755 range from the 805-815 range. good. Also did a workout! of sorts 8x200 in approx avg of 44 with a 200 jog in around 1:00(+). 14:01 for 3200 total so right where you want to be. My foot was certainly tolerable and it seems to continue to improve. Must keep stretching a lot that is going away a little as im running with lots of people etc. Need to try to get to runs early obv.

you have to admit its getting better

so runs this week 6 at mcd w jamie and anna, then 6 with anna at her house, then 4.5 w anna + 3 w franklin. my foot continues to improve. knee is staying steady or getting a little better. hip flexor thing is 75% gone. all this adds up to the fact that i have to keep doing my exercises etc and not slack.

workout thursday! 8x200 in 45 haha. we'll see if i can survive it. heh dont get cocky.

xc preseason is off to a good start. lots of people and people are working- we arent running mileage or anything but its a start.

(first workout) cubed

so Tristram emailed athleticore.com which he set up for mcd team. so I made one for the franklin team. so now im recording my runs in 3 places heh. plus that site is sometimes slow as crap. oh well no worries.

so this week has been fine. yesterday i ran in the am with emily. big loop wu then 3x800 plus 1x600 at 640 pace. i could feel my foot slightly not painful but could feel it. however it wasnt bad and today after an easy 3 mile morning run it feels fairly good. my knee is a bit sore but that is ok as long as im careful that will not be a problem i dont think.

43 miles this week so far with probably one easy run to go.

a double in case of trouble.. i like it

so this week is moving along

sun:4 miles pancake run sun a.m.

mon: a.m. moderate run w anna. 5(+) miles in 37:37 this felt difficult but not impossible.
p.m. 4 miles w jamie

tue: a.m. run with anna and em. ran 13 min to reservoir,swam around for 15 min,ran back. fun.
p.m. 5 miles with jamie. relatively tired 40:47 for 5 mile loop

my foot seems to still be getting even better. i tried some very light barefoot jogging today on my 3 lap walk. about 50m total haha. slowly increase as long as all goes well.

Also im trying to lose 10-15 pounds since im now a minor lardbelly. just cut out lots of the extraneous junk food and run more hopefully shouldnt be a huge deal. get back down to 150 by hm end of july that is a reasonable amount of time. eventually i need to get back to 145. i think it def makes a difference esp on the hills heh. although being chronically out of shape could be part of the problem too.

hm i need some new material

So 43 miles last week?! The best way to do it sometimes is just go run and then see what comes out in the end. obv. my foot has defintely switched to the middle under the heel and is getting better. Still a ways to go though. im a little nervous about workouts- but look at it this way i dont have to run faster than 6:00 pace for 2 months. that is not that fast and hopefully i can continue to heal.

Btw last week was 9 runs just fmi. The state meet went well for us obv we need to get more people qulaified but the people who went performed quite well. 3rd place after day 1 for boys heh- we said we needed to have a week of tstorms so the rest of the meet would be cancelled. Watching the races is not really inspirational right now im too far removed for competitive running right now. that can come back fast though. But not too fast! haha.

XC starts in a week which is exciting! Im hearing some good things about lots of fast 8th graders as well. we shall see

hmm whats a little more than mild but less than medium prob

so a while since the last post. my foot is continuing to improve. what i have to not do is keep increasing duration/intensity too much so that it will always stay the same.

Anyway so far this week- 31 miles in 5 days on hm 7 runs i think. all basically distance runs. we did one slightly faster run like 745 pace a couple days ago. really flying haha. hills are still killing me haha. also my knee is pretty much better from its light soreness- just dont increase too fast that will beok.

the PF has moved mostly into a more traditional location off the side and into the spot right under the heel. this is good i think. we shall see. im getting ready to actually start training again in june hopefully. no workouts until july though. my regimen of grass walking is hepling too i think? aim for jogging in july on that.

if things progress extremely rapdily i will run the hashawha 3m in late june. this is probably stupid but well see. if not it is the sweet air trail race which i have no prob running much slower. at hashawha i would be too tempted to run hard probably. it would be fun but thats what started all the trouble in the first place

no good title

Hm well another mild progress day. Ran for 30 minutes with Anna! as she is back from UMD so that was fun. and some yummy pancakes after the run are always nice. my foot was basically pretty much fine during the run which is also exciting. I can still feel it after/during the day somewhat though. At least i soaked it today. However i did not take a nap which was stupid. im going to bed quite early to offset that. I actually sort of feel like i wont be limping around forever. Obv i was slightly doubtful that I would do races anymore if this was permenant. My left foot is a work in progress.

The good thing to remember is that my right foot was bad for years(although usually not as bad). I think it will prob be fine from now on at least for a while as the left one will often be the limiting factor. Another good thing to remember is that it was only 2 years ago that i ran 1559 with prob 50 mpw and 8-10 weeks of one wo a week with the loyola guys. And even last year i ran 1644 with limited training. I just need to be consistent and try to train for more than just the summer heh. Hopefully if i can get started this summer i can continue. we shall see!

champs/foot report

so my foot is continuing to improve at a slow rate. this morning i ran with erika and marc v and my knee was actually moree sore than my foot. so that is good news- its time to get out the hammer and smash my hand before i run since you can only handle so many pain inputs at a time haha. 27 min. anna is home now so im running with her tom am so hopefully i will survive that. also i didnt ice today which is stupid but i dont really feel like it.

i went to miaas after the run(one reason for no soak of foot). the girls won in blowout fashion as per usual. boys put on a good effort and came 2nd to gilman. it was close late in the meet just a tiny bit short at the end it was 19 points i think- mcdonogh briefly led with 4 events to go.

Also i saw the longest HS long jump i have ever seen im pretty sure Justin 24'2 3/4" it was a big one obv.

franklin is doing ok one week to go until regionals its going to be hard to ualify a lot of people this year we just have to learn to fight hard in races next year the girls are going to be very good.

easy day and feeling ok

so 20 min run at franklin today with michelle and gen. then picnic prior to counties. some minor food fights and icing smearing broke out heh but nothing too bad. counties should be fun- 4x8s some good miles and 800s also ashb zak and the field events. also our jv boys sprinters are actually pretty good.

my foot was pretty good today it didnt hurt really hardly at all. i can walk 95% normally now. the big challenge now is to continue doing my exercises and icing and stretching. when im around other people i generally dont stretch enough because it takes too long but i just have to start a bit earlier.

also went to the middle school recruiting thing which was mildly productive. we only had about 2 min at the end for signup but about 12 girls signed up which is good. only one boy which is not so good. the boys team could be a problem in 2 years hmph. we will see though lots of boys in hs are starting to do it.

more progress but not too much

so ran 46 min at mcd with jeff and rory. pace extremly slow. foot basically did not bother me at all. then took nap, went to franklin practice. our slow jv boy was trying to run a pr in the 800 while others were doing easy tempo so i ran the second lap with him in about 91 and my foot def was sore. so some progress is being made def but long way to go. also my heel is fairly sore(on that foot of course) it could be the pf is pulling on the heel (obv). so just be patient obv as i said yesterday easy tomorrow and prob off on saturday. then longer run sunday.

a dim light at the end of the tunnel- or just a mirage heh

so during the franklin workout i was running around on the lax field and my foot felt good so i ran slightly faster a few times and it still felt ok/not painful. of coursse we are talking about 30m runs or something like that. still good sign i guess. then went to mcd and ran 3 miles and it wasnt bad at all. so a good day at least- tomorrow i will run before practice and maybe again after possible double. then easy friday and off saturday.

of course my foot will prob be really sore tomorrow or something haha- no lets stay positive!

hmm possible stall

well 30 min run today. quite slow with franklin. my foot doesnt really bother me while running or walking now of course im running like 9 min pace. it seems to be staying the same now which is a little annoying. i think its still getting better but the improvement is super slow or like 2 steps forward and one back. Really it feels the same as it did(if i can recall properly) in jan/feb/march before i injured it but i want it to go away more completely. the way my foot is messed up that might take a long time so idk what will happen. for now through may really just more easy running and see where we get.

remember my right foot got pretty much completely better(mostly) so hopefully the left one will too. hopefully it wont take 2 years or something though heh.

north of an hour?!?!

well it was two runs but i managed to run over an hour today. Of course it was all at a pace upwards of 9 min/mile but that is ok obv. the first run traveled down the mcd course to the two mile and then uturned and retraced our steps back to the track. We then proceeded to not run clockwise(or counterclockwise) around the track but instead stopped. I then drove home in a northwesterly direction until i got to my house where i came to a halt. Following a trip inward to dreamland in my bed i moved due west to franklin hs where we had practice. there i circled the campus repeatedly for 25 min before again proceeding down route 795 and returning to mcdonogh for the senior meet against curley. the team ran in an uplifting manner which carried them to victory(except boys jv so sorry) which was nice.

Overall my foot seems to be improving at a steady rate now. i just finished icing 5 min ago and soon i will go to bed. and by that i mean go upstairs and lie down.

btw why do you drive on a parkway and park on a driveway? interesting

i have to admit its getting better- i think?

ran 4 miles at mcd after franklin practice. then walked 2 laps around lax field with no shoes- its the second time ive done that to hopefully start strengthening my foot. the grass is super nice btw heh. franklin prac was somewhat annoying today lots of people were whining i got annoyed. but by the end it was ok again.

mild progress

another 43 min run today with the small franklin group(of people that actually showed up). it was good my foot felt fairly good prob 70% of course we re rurnning 830 pace or so but that doesnt matter esp right now. i did some good stretching before hand etc. One key which is obvious but still helps a lot is to not do a run right after a franklin practice. I might try to hold off on that for the rest of this year.

its not close to thinking about training again but its a little closer(maybe)

Penn

finished up watching a smorgasboard of events over 3 days online at Penn. Madeline came 7th 5:00.71 girls made small school 4x1 final justin 6th long jump etc etc. Maryland did good in general. The college races were fabulous both 4x8s, dmrs i didtn see the 4x4s the 4x1s were good.

Im tired from not much napping had lunch with matt and mom today so im going to bed early

runningwise things are stabilizing. yesterday 3.5 miles belmont a little faster felt ok.today 5.5 miles with jeff r at mcd 5 mile loop plus a little extra to get my shirt. my foot actually feels quite good right now. the choice is sleep or soak foot ill prob sleep. easy day tom prob 3-4 miles. IN THE MORNING.

rotational hamstring stretch= gold(or at least pyrite lets not get ahead)

So ran 40 min today at franklin. was going to do 3 miles and had done about 20 min when sierra came so we ran 20 more min. she is going to run a good 800 soon i think sub 235. this is fairly obvious since she ran 68 after an 800 and in the wind on friday. just come through in 74 or so and run hard the second lap. I think 400 for her on tuesday even though she was mildly complainging about it. im going to go over events for everyone actually tonight( although i go over them frequently haha).

Anyway back to me briefly my foot has been feeling good. Lots of stretching- my hamstrings feel a lot more flexible in two days! haha. just finished icing. Back to 3 miles tomorrow stick with that for a bit. Of course im already tempted to start doubles a little early but i will try not to. Also my left knee was a little sore yesterday- i need to run 75%+ on the GRASS as i get started again.

well time to get started again thankfully

So my foot is staying fairly the same the last 4-5 days. Also im better about treating it when im running more. So I think I will get started with more running again. For now that doesnt mean a lot so i think 3 miles a day for this week coming up. If that goes well I think I will move to 3 miles twice a day because that means twice as many chances to ice and stretch etc. The long meets make it more sore than running anyway. Yesterdays meet was fair I am battling to stay patient sometimes it is not easy.

Also my orioles fandom is off to a shaky start. 1-10 yeah! Time to start thinking about next year 2011 will be the one!

Wow it is windy all of a sudden

tired

well another tired sunday. the meet was quite long yesterday so i was tired today and needed to recover. ran an easy 3.5 miles which felt fairly good. patient but work the "rehab" stretching and exercises. home meet tom meh im tired haha. pikesville was good some good prs.

3 mile not island though

so a nice 3 mile run at mcd. foot was obv still there but didnt hurt- mostly felt it after. im trying to do much better stretching which will help hopefully. the meet was fair yesterday not a lot of super fast times it was hot which they werent used to yet. thats all for now not much to say today

confessions of a briefly former runner

well things are going ok. Ran with sanborn yesterday after two days off. all the runs right now are basically to test how the healing of my foot is coming along. Since i have had this problem for approx 7-8 months i have decided to try more restful measures to get rid of it. So a bit more time off and patience. The thing is that im pretty confident that in 3 months or so i can get into pretty good shape so why not try to get healthy and then get in shape rather than hobbling along forever at 60%.

Anyway its feeling better and better it just takes forever(does that rhyme? it seems so haha) SO another week or so of very light running. Really i should do some kind of crosstraining but im too lazy and slightly too busy although i could go down to the weight room. But really i dont want to ride the bike and as ive said before swimming would be ridiculous. I suppose i could run in the pool but its hard to get pool time. The only possible thing is rowing which is kind of fun but no big deal. Besides you cant crosstrain your way to massive fitness or if you can i dont want to.

Meet today against Dulaney should be fun. Got postponed yesterday due to a lacrosse game that got moved to their field. shocker.

another post! for the BMTC

well two days in a row posting heh. and no that doesnt stand for bowel movement TC it stands for beached manatee which is about the pace i run at right now. my foot didnt really hurt on the run- i did two light runs with various franklin people- some freshmen in the morning and gen in the pm for a cold rainy run. this could be the last cold day i think.

anyway it wasnt sore on the run but hurt after- even farther back toward the heel. i will prob keep running easy this week and see what happens cuz i need to run with people over spring break. then see how it is next week.

another excellent day of attendance for franklin spr break prac

patience grasshopper/"why am i slow"

So i havent been posting very much. This is generally a sure sign that running is sucky. That is not 100% true in this case i have just been busy. However things could be better. I am now running basically 40 min per day and feeling fair. Yesterday was good today not quite as good- it seems to be moving back toward the middle of my foot into a more "classic" area- good?/bad?. Im debating taking like 3 or 4 more days off which would prob be smart we'll see if i do it. maybe i will row a bit i dont think i want to bike and swimming would be ridiculous. I still need to intensify the icing i did it the standard 2 times today prob need more.

Franklin is doing very well. there were 18 people at practice today on the first day of spring break and im pretty sure more are coming in the next couple days a few people couldnt come today. And basically just about all of the varsity level people. Exciting times. The next step is to keep everyone healthy obv and then get them to start having confidence and toughness in racing. It will happen obv. The quote in the title is from Gen P who is now getting passed at least in the short distances by a lot of the speedy new girls. She said it plaintively after one of the recent short workouts- something like that makes you so much more determined and fired up to help someone run fast- or as fast as they can. Obv you have to keep everyone in mind not just the fastest people. She needs to run 13:30 or so this season and then have an awesome summer to get ready for xc.

Also it is supposed to be 75-80 degrees on thurs/fri/sat which is obv exciting

Another pleasant run

Drove down to the church after practice. Up piney grove and straight out to the wooden bridge over the train tracks. 22 min out(up) and 20:30 back(surprisingly enough down). Really pretty farmland and scenery on this run of course and just a nice night. My foot feels better not 100% but just light soreness. Therefore i will do 8 400s in 64 tomorrow. Haha yeah right but i dont know what to do if im not limping around lol. Seriously just stick with the distance runs for 10 more days until end of March. I dont think i even want to do the 15k on sunday although who knows i might change my mind.

One thing i do want to do is run on the grass a bit more- run at mcd tomorrow before the meet. Also ice twice a day at least(i said that already at some point) even if im only running once for a little while. actually i could start some light doubles next week esp with the 2 pracs/day for spring break. dont go crazy though!

Franklin is doing well. Im actually quite optimistic that we'll have a very good spring break- a lot of the good varsity people have said they will be here for all or a lot of the break. The first meet was fine basically a glorified practice esp for the girls. Cold,windy- a typical first meet. Andrew showed some good competitive spirit with a pair of wins in 16 and 8. He is having a very good senior year.

Tomorrow will be fun- both 4x16s,girls SMR,4 4x8s,both DMRs and some 4x4 action is our group. I think the field events could be quite strong as well. Hopefully lots of ribbons on the bus home tomorrow night!

Just runnin in the rain

A nice easy 5 mile run today from the church- up piney grove and down longnecker to just past the bridge(2 min). 40 min for call it 5 miles. Foot soreness continues to slowly abate. it was pleasantly rainy which was nice on the run but not so nice when they absurdly postponed the meet until tomorrow. Its no worry today but if it gets postponed again it will be a big annoyance. iced twice today which is ok but prob need more.

Oh yeah mild modification calls for just distance runs for rest of march. I might do the brrc 15k on the trail at like 630 pace on sunday for one long steady wo. Maybe start at 7 and go down to 630.

the workout today for franklin was 6 tempo 400s men were right around 92 women pretty much exactly 1:51 with 1:10 rest plus 4 200s

slowly healing

well havent posted in a bit i have been tired and busy. so running has been fair this week- i ran all 7 days so thats good. not a lot of high profile workouts haha. weather has been outstanding. today ran 25 min slow with brandon s and then 30 more min very slow with a group of girls- foot felt ok i mean still sore but not horrible. keep icing- actually i need another cooler i might keep one of mine in the house which is a good idea.

stayed up to watch the maryland game which was a good win but meant i was super tired all day.

franklin distance group esp the girls are doing very very well. Sierra and sarah and viki making good progress esp sierra. keep viki healthy. jeff doing a good job as well hopefully everyone can either run and/or show up over spring break.

hopefully next week another good 7 days with a few ams and hopefully a tempo wo if my foot is ok.

Tempo with em and lots o' practice

Minor irish flair in the title there. Ran 1.5 WU then 3 miles in 21:50 then 1.5+ WD. Then hung around to monitor the mcd prac since jeff had jury duty. Props to madeline btw for a 2:17/5:10 double over the weekend. Then stayed to watch anna she ran a bit but her it band/hamstring was sore. Then went home for an hour and headed to franklin for 3 hours of fairly relaxed prac just waiting on a distance run and then doing some light high jump help.

My foot is very slowly getting better but its def still there. Kepp going slow and steady- i have been icing but need to get out the ice bath for sure and more sleep. in fact im going up now

Nice Alumni run

Ran with lex,anna and em today. Out and back on belmont and then added 8 min up on piney grove. Foot a little better than yesterday. should be icing it right now which i will proceed to do. run at 9 am tomorrow with them at mcd- then hopefully a short 3 mile run with franklin in the pm. so how far was today say 4.5.

franklin had a good workout 4-5 300s and 2 200s. we need to get the 8-9 girl group under 240.meeting tomorrow to talk about it.

pleasant run

So a nice run today with jamie,anna and jeff r. from church out to mantua and out to gnist plus a little turnaround and come back. Felt good I could feel my foot especially in the last 10 min. I like my new plan for the next 6 weeks. Try for 50 miles on 10 runs this week especially if my foot feels better throughout the week. If it is still sore than go for 40 miles. nice basic stuff. prob a little more than 6 today btw.

Goal Update

So my time was stinky this am. Not surprising or really worrying for several reasons- wind,no running this week,tired,still somewhat sore. I think my short/medium term goal is now shippensburg 5000. I can be in shape to run 16:30 or so there i think. That is hm 6 weeks away. So goals for 6 weeks:

1. Continue to let foot improve. This involves:
A. Not doing random workouts which are fun but make me take 4 days off
B. Icing and stretching my foot and doing exercises

2. Improve Conditioning
A. Weekly tempo workout for now remain at 5:52 in 3 weeks go to 5:44
B. Do 3-4 am runs per week 3-5 miles easy
C. Get regular run up to an hour daily
D. Cut back slightly on workout distance/speed until foot gets better

Good News/Bad News

Good News: Had a fun race with anna,jeff,andrew,marc this am.
Bad News: The time was pathetically slow 18:02 for track 5000 and it wasnt really easy.
GN: it was horribly windy and rainy.
bn: my foot was sore after the race even though i wore training shoes.
gn: it wasnt that sore and its getting better and i actually iced it. i think im going to get out the old cooler so i can do ice bath finally.
bn: i ran 1802 lol
gn/bn: its impossible to discourage me now so get back to work- i had 4 days off in a row and it was basically a fast windy tempo run. mile splits were 246(we went out a little quick)/253(539)/256/257(1132)/254/255(1722)/40 for 1802. Jeff did 1756 so 34 for last 200 that is a good sign- not too tired and able to turn over slightly at the end of the race- more than me haha.

Really if you look at this as a race obv it sucks but if you look at it as a tempo run it is fine. Therefore I will choose to look at it as a tempo run haha. Hopefully Im still on for goucher in 2 weeks i dont know right now it might be best to be patient. Although if the wind was worth 30 seconds+ that is not too far off of 17:00 i guess which would be acceptable.

"Damn he didnt even flinch"

SO i havent run much the last 3 days. Tuesday was totally off, yesterday was 15 min easy jog(very easy) and im icing right now. I think i will run down in the valley later tonight to see how it feels- just the 3.5. I was supposed to run with jamie today but we had meetings that ran over at franklin so too bad. hell be back sunday for a day so thats good.

The main funny thing of the day was getting nailed by a wildly errant lacrosse shot while timing the wo. Of course it didnt hurt that much and it just bounced off my chest but clearly i automatically did not react at all because im not going to give lax people any satisfaction and its good to show them that track is tough. So they were surprised perhaps haha. I just continued yelling to the wo people and then when they finished the 150 i waved to them and the coach came and said sorry lol.

The distance group at franklin is going well. MOre people added the last couple days we just have to make sure they are good in terms of attendance and hard work and dont screw up the group. We have soo many people. They are all pretty much hard workers right now and we just have to keep it that way. becky did a good job of recording the times i have to go back and put the 150 estimates down- the 3rd group was actually quite impressive today!

oops

yesterday ran 6 miles easy with jeff s. felt fine. finally using the new pair of 1140s btw.

today franklin didnt have school due to the water main break. Had a practice with about 20 people. The weather is finally nice it was super nice today.

Went to mcd for a light wo and hopefully an 8 mile run total. they were doing 3 400s 3 300s and 3 200s. SO i ran 1/2 mile wu and hopped in the back of the second group. Already this was prob too fast- ran the 400s in 77,76,74 with 400 jog. Then felt ok so started to speed up 300s were all around 49-50 with 300 jog. and then 200s were all right over/under 32. I could feel my foot on the second to last 200 but did the last one anyway and it hurt a fair amount and significantly after. So hopefully i didnt damage it badly. I iced it and will again tonight it doesnt seem like this PF thing stays bad for too long at once but I dont want it to get bad/worse. So tempo on wednesday or thursday which will hopefully seem slow now and then the 5000 on saturday. I will wear trainers in the 5000 prob 95% unless something changes radically in the next 5 days.

The workout was good btw its good to run faster and i need to eventually. Need to do more warmup and not randomly jump in to a fast workout. i wasnt tired obv because the rest was so long it was just hard to go faster- i havent done a wo that fast in quite a while.

Glub Glub Glub

That is the sound im hearing right now. There was a water main break and im hopeful that it is the water refilling the pipes. I havent gotten up to check yet.

Yesterday i was fairly sore from thursdays wo- then i ran disjointedly again(theme for week outside of the main 3 runs) 2 miles to get truck, 1 mile at franklin prac, 3 fairly painful miles at mcd on treadmill. But smart to only do 3.

Today in morning ran with franklin- small group of people at saturday prac.Viki,dylan,jason et al. The outdoor track viki has been outstanding so far this week- a bit better than xc viki and obv light years better than indoor viki. dylan was blabbering significantly about how laura is going to play soccer which would be a dud obv. we shall see but it would be disappointing if a potential top 10 girl in county/region was playing jv or sitting on the varsity bench(or sitting on the jv bench yuck). Also sierra is starting to look like a serious contributor- like very serious. So that would be 3 girls then sarah's sister is supposed to be good which could be 4 etc with gen(if she runs at camp heh). Anyway getting far far ahead we havent even done an outdoor meet yet. Im sure much more on that later.

In the afternoon rolled down to mcd to do a wo with jeff. He was of course 30 min late lol. 1.5 wu then 4x1600 start every 7 min. 5:44,5:47,5:48 then an extra min rest and 5:53. He wasnt used to that wo obv but did a good job. Also he was tired from work etc. I felt quite good i wanted to drop down on the last one but i wanted to work with jeff also so kept it controlled- also smart due to foot which was quite tolerable- better than thursday obv. Now leep treating it!! Also the 5:44 felt easy and 6-8 weeks ago that was pushing it on the last one etc. So good progress.

Im glad I kept it at 5:52 pace for this month- obv every wo is going to be faster than that but that is obv again more encouraging than the other way. If i treat my foot i can do a faster wo tuesday- i have to look at the sheet to see what i put- then the old reliable tempo 1000s on thursday. I doubt my foot will be ready for flats on saturdays 5000 ugh- its better to stay healthy though.

Tomorrow easy run with jeff s and then run with sierra at franklin she might hurdle a little.

Also watched half of the illusionist yesterday it was pretty good although possibly not as good as the hugh jackman similar movie from the same year. i will finish it tom.

Oh btw 54 miles this week i believe i have to check getting back into more tolerable range- next week 60s.

Was this post long enough??

Foot a bit sore or Why does Paul always act like a jackass?

Tired from much more running this week. Did an ok workout after Franklin prac at mcd today. 2 mile wu- then 4x(600-400) with 3:00/2:00 rest. The point is just to get in a fair amount of running at 5k pace with long recovery to get used to workouts again. times were quite consistent- 1:57,78,1:56,77,1:56,76,1:56,75. I had scheduled 6 sets but realized after 1.5 sets that that was a hell of a long way with the jogging included(400 after the 600 and 200 after the 400). So i decided to do 5 sets. Then my foot felt a bit more sore progressively and i was tired i guess(although actually that was a more minor reason- honestly haha) so i stopped at 4. So far 41 miles in 5 days which is not a huge amount but more than ive been doing. no wonder i didnt have a fun time in the last 3 miles of the 10 mile haha.

The reason(perhaps one among many lol) that i act like a jackass is that whenever my foot starts feeling better I stop icing it and stop wearing the sock so then it feels worse again. So hopefully that will stop!

Practice is going well so far. The critical thing over the next 10 days is to keep everyone healthy. Need to talk about that tomorrow.

For some reason my right elbow is also quite sore im loeaning on it now so i noticed. odd.

Btw i need to run in flats at some point in practice if im going to try to do it in the meets!

Disjointed Dayx3.5

Today was a bit wierd. I took the truck in because the steering and shocks were being really noisy. So ran back from there a nice hilly 6 miles down river rd and back and up to old house- 48 min prob a little short of 6. Im tired/sore in the first 10 min but then ok. Then at 1245 had to run back down 2 miles to get the truck. Drove to Franklin prac and ran with the team a short 3 miles with a medium slow group. Then drove down to mcd and ran on the treadmill 1.8 miles then my hand hit the stop button so i restarted obv en route to 3 total- got to about 2.5 and some kid stepped on the cord so the treadmill stopped and i couldnt get it to start again after brief trying so figured that was a good sign that that was enough for the day lol. So ill count it as 6+3+3 i guess. Im going to move the wo to thursday/saturday. Weather should be a little nicer then. Maybe cut down the long ru sunday then but if i feel good try not to its only an easy 10 and i need it!

Only on erun tomorrow i think

Sore Quads but could be much worse

So as the title says im not in too bad of shape from yesterday. Ran on the treadmill today at a gentle pace like 820 per mile on 0.0 elevation. That felt fine got in 50 min for 6 miles. Good post race easy run. Hopefully over time I can tolerate more in this department for now perfect obv.

First day of outdoor for franklin it went well i like our group about 30 people in the distance group weve lost a lot of the lazy people and gained some good hard workers. It could be quite interesting in 4-6-8 weeks we'll see.

60:23/40th/Team 4th men 5th overall

I think I will just put the race times as a title of that day so they are easy to pick out. This went ok it was perfectly fine not good not bad.

The morning was funny in that i was a little but not too late and then Jeff was significantly worried about finishing stinkily before the race.

Anyway first two miles are downhill generally- I caught up to Serge by about 2 we ran together for like 2 miles then I gradually pulled away from him on the uphills. Btw I need to work on downhills because I can always catch people on climbs but the donhills and even flats are not as good. Slowly was moving up passing a couple guys through the neighborhood on the other side of 29. Mostly just holding my own really. Once I got back across 29 there were still 3+ miles to go and I was fairly tired- the last 2 miles were mostly just survival until I got to the last 1/2 mile and was able to rally a bit. SO overall fine a good long tough run. Breathing was fine throughout really legs just got tired. It was a long way for me which I need to work on really obv.

I looked it up it had been 5 years since I ran a race this far which is crazy both in terms of strnegth building and just in terms of versatility. So that will change obv the focus is still 5k/10k but clearly you need to be able to go up in distance at least to half marathon. The trail races could be a good option for that and then over the summer.

I came 40th and we came 4th men/5th overall as i noted. A fairly good showing by BRRC. I want to improve significantly in this race next year- like very significantly.

Btw the aftermath was not too bad- yet at least. I could feel my foot during the race but not really after- legs a bit sore but not terrible. Good.

Oh btw stats for Feb- 35,35,38,42+12 today. Obv not good but it was mostly a matter of surviving the blizzard. Also made some mild progress over that time in wos and the 10 mile today was a little better then the 8 mile from a month ago so good- although im still running 6 min pace lol. That will happen when you try to run a 10 mile race off of 35-40 mpw.

Im keeping tempo pace for March at 552 and workouts at 80 or so which I already noted I think. Two races on the schedule- WRRC 5000 at McDaniel and Goucher 5000 on the 27th.

Shovel Party

Yesterday ran on the tmill. 6 miles I did a little hill "wo" just going up and down progressively a little higher and higher. Felt fine. Then today ran with Jeff from church out a mile and back on butler then 1.5 out and back on belmont. 51 min felt fine again. Then shoveled at frnaklin for 90 min or so good progress 300m done i was happy with how many people showed up it was like 15- a good sign for the season.

Goals for tomorrow:

1 wake up early enough to get to the race- this is not automatic obv i figure 130 should be good. Sunday 8 am races are not easy haha.

race goal is really just under an hour that would be fine. not really sure what shape im in for a 10 mile but that 8 mile went ok so we'll see. Really just a good strong long effort.

Man Overboard!

So the amusing thing that happened after practice occured when i went to the grocery store. There were some outstanding deals on cereal which is often a big problem. So I stood in the aisle desperately trying not to get two more boxes after I already had 6 in the cart. It took about 3-5 minutes but eventually after some giggling to myself about the ridiculousness of the situation I succeeded. Im not wierd or anything lol.

The run was a pleasent 5 mile run at mcdonogh with the group. Some silly laughing the best part was when Ian tried to say something about a 8 page paper but it didnt work out too well because his mouth was frozen by the high winds. General hilarity ensued of course haha. Then 4x100 strides in about 18 I got dusted by everyone ugh. But my foot felt fairly ok. I still am wearing the old shoes of course- i have gotten the plastic out of one of the new pairs but not the other and still havent bought the inserts. Soon.

Tomorrow I will hopefully take the truck to my moms house so will run there. Maybe some minutes- again im not worried about wos until next week prob wed/fri. Both on track i think.

State Meet/night running/Keep Heel Inserts for now

Well the state meet was good. We got there a bit late which was my fault apparently they changed the schedule i guess? due to the snow idk. So warmup for the 4x8 boys was brief/virtually non exsistent. They ran 2:11,2:11,2:13,2:10 we came 10th which was ok 8:46 overall. Then John came 3rd in shotput and Josh 5th in High jump getting 6 feet a good milestone. Laura was the race i was most nervous for and she said beforehand that she wanted to do the whole thing which was fine. SO she did a very good job and ran 1317 which was more than a minute faster than regionals. Splits were 3:03/3:24/3:27/3:23. She will be good in outdoor and xc! Jeff did ok he hasnt been running enough and ran fairly well at regionals but the extra week of not much finally got him he did 1041 not awful but not good.

My running has been ok the last two days I did 4 miles yesterday Belmonet out and back(plus 1/2 mile). I dont want to do the just 3.5 anymore btw.

Tonight was a very nice 7+ mile run also from the church- up to longnecker then out to the ned of that turnaround and come back. 56 min I did the last 4-5 minutes at a comfortably faster pace down the last hill. It is pretty at night when there is snow on the ground obv and so light as well. Felt quite good on this run.

I might just hold off on workouts until next week- it depends what happens with the upcoming storm. I am excited for March when we should finally get out of this cycle. I am going to hold the tempo pace goal at 88/5:52 I am a bit ahead of that really but its better to exceed the goal then to strain to get it. The "5k" pace will be around 80 for a lot fo the workouts.

Guess What?

Chicken butt. That was the nice card the franklin people got me haha. We did a little jog in the rain out to hannah more and back- pre-meet easy run.

Then went to mcd did some fingers running- 32 minutes outside then one of the longest 2 miles ever on the treadmill i was looking at the odometer like every .02 esp in the second mile lol. Legs a bit tired from last two days. I cant decide whether to do a wo tomorrow or wednesday. Also I think im gonna move the farm rd workout to the track just because its softer and then if i come back with the 10 mile race on sunday that would be a whole lot of road running in addition to all the distance runs.

Im making some progress on altering the shoes one pair at least should be ready by tomorrow thank goodness. My poor old shoes are pretty worn down.

State meet tomorrow hopefully it goes well!

12x400

I couldnt think of a good title for this entry so stuck with the basics heh. Ran in the morning with emily- 3.5+ miles 32 minutes. There were some people out looking for a lost dog so if anyone has seen Riley let them know haha. Hopefully he turned up. That reminds me a long haired tan cat has been hanging around the house its funny to watch him. Also in cat news my mom had to put April to sleep which was obv sad ugh.She was a good little mom :`(

Then at noon i rolled down to mcd for a workout. I was going to do 6 800s in 2:40 but the mcd crew was doing 8 400s in 78 or so so i joined them. rest was more or less 2:00 plus a little extra after 4. Im not worried about the rest or the distance of the intervals really- just want to get 3 miles of total distance in at 78-80 pace. It was a bit faster than that. 79,79,76,76,77,75,77,76,75,76,79,70 avg more or less 76-77 with a lot of .5s etc. Patrick ran all 12 which was quite good and stuck right on the 70 at the end.

Then ran 1 mile WD in the gym after- btw only 1/2 mile WU which wasnt good obv I got there late cuz i dozed off for like 10 min. But no real worries. My foot was pretty much good actually my heel was a little more sore than the bottom today. Still 3 miles of total running at just about 5 min pace good sign- also the long rest isnt great for my heel historically so that is good as well.

Im back to icing and wearing the sock at night for my foot which is already helping- try to pay attention to that- actually just pay attention dont try heh.

Now just some good distance runs the next 2 days prob 3 runs inthe 2 days i think. Then wo wed and fri. Tempo and probable farm rd. Not too fast on farm rd though.

Let the melt continue/long run/new shoes at last

Well weve been over 40 degrees for 3 days in a row now yay. Still only one day above normal in all of february. Looks like its going to stay that way for the whole month. But March is coming!

On to the running- the good thing is that 40 degrees feels perfectly comfortable now- just imagine its Jan 15 again and 40 is not so bad. Ran with Jeff starting from church- over to mantua and up to the Gnist turnaround- back to church and then out and back a mile on Belmont. It was pretty much 10 min pace the whole way which was fine. 85 minutes total which is my longest time of running in quite a while. Even though the pace was slow my legs were a bit tired by the end.

Then ran with Emily at 430. We did 35 minutes at Longnecker. She got into Navy so was very excited :) That is fabulous the only bad thing is that well prob see a lot less of her around here now but shell be doing awesome so its all good. I felt fine on this run.

Tomorrow is AM run with em and then 6x800 in 2:40 w 3 min rest at noon. Im still looking at doing the columbia 10 mile its hard to say what kind of time under 60 i hope possibly under 58. Havent been doing enough long runs for it ugh.

Also I need to get mileage up starting next week. Btw my diet is improving a bit so thats good.

Also as noted in the title my new shoes arrived im going to open them now!

to shovel is divine

Ran at the nicely shoveled mcd track today. Luckily we(i helped yesterday) did an exceptional job so there was practically a full lane all the way around so there was room to run as well as wait. So i did 4x1600 with a 1:00 rest. Marc V ran a little more than half the wo. 5:50,5:52,5:46,5:41. It was fine in terms of effort not overly difficult. Fairly windy- what else is new heh- it will be like that for about 2 months now haha. Then ran a nice 2 mile WD with Franklin/Jeff and Dave.

Franklin wo was 8x200 Josh,Andrew,Mike B,Sierra,Luke V,Brandon the front 2 were running around 30.

I predict the following for our 4x8:

Josh 2:08
Martin 2:08
Andrew 2:12
Jeff 2:08

8:36 say 8:38 with rounding. Honestly any of the 3 could go as low as 206 I think. Of course they could also run 212- 210 would be ok 212 not so good. It will be fun! Jeff 1022. Laura hm 606- she was mildy shocked about the plan for just running a mile btw heh. We'll see how that goes.

Careful thought

So ran yesterday on treadmill again. 12 min warmup then 3x9:00 at 6:15 pace with a 2:00 jog. It was fine felt ok I was considering doing 4 at the beginning but wisely did not as that would have been a jump from 24 min last wweek to 36 this week which obv I could havae done but it would have prob been too hard. Of course I knocked off the emergency stop thing in the last 9:00 run which was mildly annoying heh.

Before that we went to randallstown comm center for a workout which was good. Im glad I didnt run though the turns are very tight. Everyone did a good job. Im pretty sure ive decided what to do with Laura next week which obv ive been worrying about significantly. First of all the 3A west times werent that incredible which is good but I still think she should run 1600-2000m and try for a PR in the mile and then stop. That is way smarter than having her run along in the back and will get her ready for outdoor. And if she feels great then she can finish. And she gets a chance to run which is good obv as well.

Later in the evening last night my right foot was sore on the bottom like a bruise- maybe from lots of treadmill? I thought it would get better and its much better this am so it should be fine. I feel like ive had this before at some point.

So 2 easy runs today. Then if the track is clear workout on that on friday. Maybe something a little quicker ono Sunday in the field house? well see.

Weather still looks cold for the forseeable future. Possible snow on Monday/Tuesday people are worried about big storm it doesnt look too threaening on forecasts right now though(at least that ive seen)

Oof/It sure feels good to run again too

Well today was my first run after a 3 day unwanted break. Significantly to blame on the snow. I had a leak in the house and Saturday after driving lots of extra time and napping i worked on it for like 5 hours so ran out of time to run. Sunday I had to drive tons of extra time obv and then me went to Matts house which was nice but again no time. Then yesterday we had regionals which was na all day affair. I was very very tired this morning ugh.

So napped and rested and then went down to mcd- i was thinking about running fingers etc but ran on the treadmill instead that might happen a little bit at least until it gets up to 40-45 degrees or so. This is the last stage of winter when even though you are used to the cold you get worn down and it just feels cold again. At least thats how I feel right now.

So anyway it was a good run- ran for an hour- 2 miles at 8 min pace then slowly dropped down to 7:00 pace. Even down to 7 felt quite comfortable it started to feel a little faster when i got to 653. So that is progress def. Also I was watching some Olympic biathalon on tv for the first half of the run which was quite exciting and inspirational.

Tomorrow prob run a workout with Jeff at the randallstown comm. center that could be interesting and different.

Treadmill- good run

Went down to mcd with the sbs. Hopped on the treadmill 2 mile wu at 8:00 pace. Then 6x4:00 at 10.2 mph which was 5:52 pace with a 2:00 jog at 7:30 pace. The first one felt really fast for my legs I havent run that fast on a treadmill in a while. However breathing was quite good. I was a bit stuffy/congested in my chest just a little- stopped to get a drink after 3. Overall though it felt quite good just the way it should really- fast and somewhat of an effort but not really tough at all. Was just starting to get tired on the last one which was from 46-50 minutes of the overall run so that makes sense obv given how far I usually run right now.

Also the best thing was that I didnt feel my foot at all until a tiny bit on the last one and I can feel a bit now after. I'll ice it before the PM run which will be an easy 3.5 at Belmont with the Franklin crew. Had a good meal(fairly good) of PB+J and some cheetos- banana earlier- i guess not that great but at least im not stuffing myself with total junk. Oh and chocolate milk might be the new drink of champions. I recall some nonsense on some message board about how it was the perfect recovery drink etc etc. Who knows but it tastes good! so i might have it periodically not a lot at once though.

Im pretty sleepy so might hopefully hit a nap before leaving at 230 which is in 90 min ugh lol.

Let it Snow?!?

Haha jk. But driving home from the run I was like you know what this isnt so bad. Its just my contrarian nature coming into play now that everyone is whining and totally sick of the snow I start to like it lol. But not really. Anyway it was a balmy 37 degrees today and im being mostly serious it was nice.

I was sick yesterday with the standard sore throat/stuffy nose/cough cold or whatever it is I get. So im moving into the cough stage now which hopefully will only be a couple days. I need to do a good job of continuing to take decongestant!

The run was nice and easy today since i felt ok but i didnt want to push it. belmont out and back with sb then up the pinet grove hill almost to longnecker and back. Felt fine it was pretty slow obv but ok. 55 min at least!

Hopefully I wont be coughing for weeks heh. Wo on treadmill tomorrow. Idk if im doing the 10k on saturday they might not even have it.

Computers dont know everything...yet

It is 1:45 AM on Wednesday. I am guaranteeing we get way less snow than they said. 100% lock. I dont care about some stupid little remnants in Michigan and West Virginia. The main moisture is already east of Philadelphia and moving relatively rapidly northeast. If there is wraparound from that range I will its just impossible or extremely unlikely. I have obv been burned by this frequently but I dont care.

Also Im mildly sick but hopefully the extra rest Im getting today(i just had to do the stores) will help with that.

Snow Part Infinity

So more snow falling now. No biggie its just annoying to look at radar and see what looks like will pass by but you know now it wont. But whatever its feb 9 so almost hlafway through feb. It hopefully will get warmer at some point maybe 2 weeks.

Anyway ran with Jeff Martin and Sierra at Belmont. Out to Tufton and back then 8 200s(or 40 second runs) up and down the little hill after the bridge. I ran them fairly relaxed but my foot felt fine like 100% no problem so that is good. Sierra and martin could both be good in xc because they are hard workers. And Sierra in outdoor- I kind of want her to join our group cuz it would be good for her- maybe in March especially to get ready for 800 and 300 hur. But I dont know if Christine will throw a fit.

Then at 430 went back down to Belmont for a pleasant run with Jeff S in the snow- nice relaxed 3.5 miles so at least get in a little more mileage for the day. Hopefully will get in a run tomorrow I dont now it depends on the snow total. Then treadmill worout on thursday prob modify the 1000s to 6x4 min with 2 min jog. Possible race on saturday that 10k at loch raven if they still have it. Hopefully they will. Also hopefully I can show up more than 5 minutes beforehand haha.

Oh pS we had all 4 of us in the cab of the pickup I think that was a first lol. It wasnt that bad really but I dont now if anyone else could have fit heh.

Off to bed then up super early for papers but Im 95% that ill just do the stores obv if its bad.

Farm Rd wo/The Berenstein Bears and Too Much Junk Food

Got out for a workout on Farm Rd today hence the title. It was solid not amazing or anything but fine. 12 times 400 alternating up and down with a 2 minute rest which had a 200 jog in there. The downs were all pretty much 80 or 79 the last down which was #11 was 77. I could feel my foot not bad but there so I kind of just strided the downs and tried to work the ups. The ups were into the wind as well obv which was moderate. SO they started at 89 heh I thought it was more than a 400 at that point but it didnt matter(and it was pretty close). But I got going on the last 3-4 ups like 85,84,82 were the last 3. So almost the same as some of the downs. The limiting factor was then my speed and the cold rather than the hill and wind which is fine at this point. Also the ups were harder.

Actually I like this type of workout because you get varying paces and efforts. I think the up could be longer like a 600(on the grass from the 2 1/4 mile mark to the top of Corcoran hill for instance). Then jog back a 200 and run the 400 down to turn the legs over. So you get some good hill work and also speed and it also simulates surges in a race situation for xc. 6-8 sets of those would be a pretty good workout you could use it in a couple diff places depending on the rest and speed obv(like anything).

So anyway this was a good tough workout- nice solid work on the ups def. My foot feels fine right now like 100% well see how it is tomorrow. 6.5 miles total I didnt warm down too far of course due to cold and foot caution. Btw I have a little sore throat so hopefully that wont be anything big. Which leads to...

Im tired of having such a crappy diet. I need to cut way down on sweets I have dessert with pretty much every single meal/snack and Im def prob addicted to sugar(or HFCS heh). Also too much soda. Really I kind of need to get down to like 145-146 and im always hovering around 149-150. More importantly its just not healthy to eat like that so much im sick of it. The problem is that people are always selling or giving me various forms of candy ugh. So i have to be better about it! Perhaps some goals for the rest of Feb soon.

Ok hopefully it doesnt snow too much tomorrow night/Wed and I hope I dont get sick btw. Sleepy now. Btw I think every single post in Feburary has dealt with snow somehow.

Oh since I said that I just remembered the workout would have looked cool from the side- the snow was so high obv that you couldnt see Farm Rd surface from Main drive for instance so it must have looked like I was running along through a big field of snow- amusing.

This post is a little too long haha.