Last Track to Philly/tired/Good run on treadmill

SO yesterday we drove down to Gtown Prep for a nice Invit. We(Franklin) had 3 cars with some parents driving and me. One reason I need to get a new car other than that I feel bad using my moms truck for 6 weeks is that the truck only holds two passengers which is not ideal. Anyway I thought we had a very good day. Both of my teams did very well actually. Madeline is looking absolutely powerful the 1600 of the DMR was solid like 511-512 a come from behind win- I just watched the video and she finished and was like oh ok I just ran no biggie. Then she ran a 69/71 for 221 for another come from behind win in Sprint Medley. The franklin Sprint Medley won their heat which was fun and good for the girls confidence because they were a little freaked out when we got there. We also barely lost to Hereford which is a good sign. Let's see- oh of course Jeff had an excellent performance in the mile 4:41 a nine second PR he should be low 430s or high 420s? outdoor. Have to get away from Bemis and get closer to Rever. Maggie Gill ran a great 610 mile for a pretty big breakthrough which was exciting. Also the Franklin boys SMR did a good job of competing in the fast heat with a kind of cobbled together team- Jeff had to run a 200 30 minutes after the mile and did a good 26, Mike B ran 26 and Josh O came through with a 210 anchor. Last and most John Randall had a fabulous day in the shotput with a 47'0" PR and all four throws over his previous best. Also had one foul in the 48' range.

So after the meet and driving home for 2 hours in the snow I was too tired to run so i didnt. First day off this year- not a huge problem but mileage last wweek was poor at 40. 3 meets and cold/snow at the end of the week will do that. Still need to do better obv.

Today was nice I called Jeff to run in the valley but he wanted to go to McD and run on the treadmill which was a good idea. So I did 7 miles in 50:30 which felt good- dropped it .2 every 4 min got up to 9 mph and felt pretty solid. I havent had a run that "fast" on the treadmill in this new training cycle. I feel like Im getting a bit stronger still not very fast though need to work on that. Just keep making progress obv.

Some stats for January in case I look back later- Mileage 54,55,60,40 with 3 extra days 17 at beginning and 7 at end today. Today should count in next month actually.

Tempo pace is around 556 right now I would say. Didnt really do any faster workouts except that one 1600-800 semi-workout. So goals for Feb are to get mileage consistently close to 70 and get tempo pace down around 550-552. Start putting in some Fartlek and hill wos. The main two races are the BRRC 10k in 2 weeks which hopefully will be around 36 min and the RRCA 10 mile which will hopefully be around 58 min.

Tomorrow I should do a morning run and then some shoveling on turf- then a workout before practice finally hopefully the 16-48-16 haha thats been being put off a lot. Then a shorter grass/road wo on wed and 5x16 fri- 10 miles of tempo this week but half will be on turf rather than track at least.

Btw one more thing in this very long post my left foot is reaaally feeling pretty good recently- although I should prob ice it right now as a prevention. Almost to the point where I start to forget about it hopefully that will continue!

Cracking/Brooks & Dunn part deux

And then I was driving to mcd today and thought of calling christine and 2 seconds later she called me. So again I dont really think those are coincidences its just different time phases or something. It happens too often for that. I will continue to document this phenomenon haha of course it prob wont happen again for 2 years or else ill just forget.

Anyway the cracking refers to the sound an iceberg makes when it falls away from a glacier when it reaches the sea. This is apt because its freezing cold again. This is the time of winter where you really have to bear down because you start to get worn down and its a little too far away from spring to feel the warmup yet. Plus this week we have 3 meets so the mileage has def suffered ugh.

However I got out for 3 yesterday which was looking like a 0 and then a easy 30 min this am. Then as I said went to mcd- was thinking about treadmill but changed my mind. So I did the 4x9:00 with 3:00 jog at a steady pace. Ran to HH for warmup and then did 2xfull loop 8:34,8:29 and 3/4 of a loop turn around and do last 1/4 to end at the other side that took 8:37. Pace therefore is 6:50? or so obv doesnt matter it was freezing and just get some fair aerobic running in. Then I jogged the 3 min across the road and started the 4th one which I wasnt even going to do- went out to track to possibly run some laps and had to get my jacket- but got totally frozen by strong wind so skipped the laps and just got the jacket so that was only 3 min steady- fine. So total distance of that run hm call it 7 it was like 54 min total so maybe a little over but who cares. So 10.5 total today which gets me up to 40.5 in 6 days not good but at least not awful. Got to get back over 60 like into 63-65 range next week. Weather should be around 40 all week it looks like so not horrible. Hopefully this weekend is the coldest remaining weather of the year!

So sunday i might try a track wo depedning on wind- I still havent done the 16-48-16 then tuesday or wed would be the fartlek type wo which i cant even remember now and then thu/fri would be 5x1600. Then the next sunday is a 10 mile steady race at the BRRC trail race.

Brooks & Dunn?!

so i had a minor psychic episode on the drive home from mcd. These occur from time to time- I was listening to some country music on WPOC which I dont know well and the song ended and I randomly thought hm I bet that was Brooks and Dunn. Approx 3 seconds later the next song was introduced and of course it was-wait for it...Brooks and Dunn. So of course the natural thing is to think its a coincidence blah blah blah but I think its prob like a slippage in phase of time and your brain interacts with it so you get the information a little before when you actually hear it. Or a dimensional thing if you get into string theory which I know pretty much nothing about. We'll prob understand it in a couple hundred years if computers dont take everything over.

Anyway back onto the topic at hand- Running! Yesterday was pretty crappy in general. Got up late and lazed around a bit so only got in 4 miles at soldier's delight. Then went to armory for counties which was somewhat of a dud- have to remember to be patient with the team in terms of scoring but I'm going to have to do a much better job of getting them to be disciplined or we'll never get anywhere. So 2 speeches so far one on the bus and one today at practice. More to come obv. Could be fun to see if we can get better actually.

Then today had a nice run on the treadmill. It wasnt really that cold at all but I was chilly from standing outside for 2 hrs so I hopped on the tmill. Oh right before I did that I did a 500 on the rowing machine so show Patrick and Ian the better way to do it and did a 1:40 which is pretty much just about as fast as I have ever done it I think ive gotten like 136 or 7 before- so that was fun and tough. My legs were a little wobbly for the first 5 min on treadmill. So anyway did 8 miles in 61 min- did the standard thing of startout fairly slow and speed up .1 every 4 min in this case- just gives you something to do obv. Felt pretty good got down to 7:03 pace for the last 4 min and then 4 min easy to cool down. I think it felt a lot easier than it would have 4 weeks ago def. So that was good. They were doing 200s at mcd and everyone was running fast I wanted to do them but not yet- once outdoor starts!

So tomorrow is the 1600-4800-1600 workout. Then Fresh-Soph counties which should be fun. Also congrats to Ash B who won our only event the High Jump and 2nd in the 55. She scored all 18 of the girls points :/ heh. And John came 4th in SP and Jeff 5th in 3200.

Mind is willing- body... we'll see in 3-6 months heh

So went to mcd after franklin practice. Stood around and watched them run 2x1200 which I sort of wanted to hop in on but obv I didnt. They ran like 339 which might have been fun and then a 1000 in around 300. Soon...soon. (hopefully lol)

So i ran 2 miles on the track at a fairly sedate pace with jeff and some people warming down. I prob should have run in the am. Although as i was heading to the woods at a faster pace i reminded myself that the 7:45 pace that I was flying along at lol was slower than turtle pace for lots and lots of people. So ran over and did a loop- only one as it was getting dark. Then back to the track for 5 laps. so 51 min total which is not really a lot anymore so thats good but if its so good I should have done more. Although my foot was a bit sore so its ok that i stopped.

Oh amusingly there was a long long line of cars so i had to wait to cross on the way to the woods and i was legitiamtely pissed so that is actually good just cuz i didnt want to stop. Tomorrow I think ill go to OR after a morning run maybe on the roads. Then wo wed yay!

A little too much thinking

Nice am run at Mantua- just out 12:40 and back for an easy 3 mile shakeout. Saw some nice ducks and geese.

Took a nap from like 1130-1 then woke up but basically didnt feel like driving all the way down to PG so slept for another hour. Then went down to mcd to do the workout. Aim was to just run the 3200 at mcd and it was pretty nice for january def like 45 degrees and mild wind. So 2 mile WU and some actually productive strides in the 17 sec range so that was good. Trying for 79s straight through.

So felt ok on the first lap and clicked the watch actually- it said 79.00 heh so accurate but it didnt feel that easy uhoh. Ran the second lap- good news it was 79.3 or something- bad news is i knew i wasnt going to run 6 more laps like that. So then ran an 81 and a 79 to finish off a 5:19 mile. Took a slow lap jog and decided to do an 800 so started that at 9:00. ran 76 and decided if I could speed up that I wouldnt have to do another one- so ran the second lap in 74 for a 2:31. Then actually ran a good 2 mile WD.

So this wasnt fabulous obv. Perhaps I should have gone down there after all haha- actually it makes no difference. Fastest 800 in def at least 8 months and possibly since spring 2008 id have to look it up so thats a good sign. It was actually good to do a (slightly) sustained faster run pretty much all i do now is either tempo or some kind of short thing like 200s. It will take a little bit to get used to doing long painful wos again. I have one scheduled for like 3 weeks from now 6x800 in 2:36 which by then should be doable. Also im not used to running a full mile in practice anymore hehe too much running with HSers. SO a good day of work overall although not what i wanted.

Also the best news of the day is that other than my calf being a little tight my feet felt pretty much completely fine after the run. I ran with training shoes since I didnt want to push with flats esp after yesterday- but to feel good the day after running a few 200s on that hard track in flats and come back with 5:00 pace running(albeit fairly brief) and not feel any problems is a very very good sign. Have to keep it up etc but so far so good.

One other thing heh def during/after the 5:19 mile I had some thoughtss of like uhoh im headed downhill but i felt better obv after the 800 which was acceptably hard but not crushing. Again just not used to running that far in prac. It will improve.

Today was fine. 3+ miles slow and easy in the am tired and sleepy with gen lindsay and brandon.

Shower and very short nap. Then ran with Jeff at Franklin. He did 5-3-2 plus 2xmile steady and I did 4 200s and 2xmile minus one lap. The 200s were avg 36 with the flats on and then I ran the first mile with them on as well. My foot was a little hm not sore but tight/tired and my heel actually stung a little from running on that track. miles were 627 and 613 pretty easy obv as they should be.

Jeff ran the 500 in 1:16 which was impressive then 45/29. But 1:16 is a quite good sign for the rest of this year- indicates at least 2:03-2:04 I think. We shall see- it was 45/31 btw which is also good nice and even- maybe more like 201??. He was a little tired on the miles which is fine.

This week got 60 on the nose still a little low but no biggie. Had 4 days of various up tempo running- 8 mile at Peerces,2m+6x90sec,3x2400, and today. So tomorrow unless something goes wrong I will go down to PG and run the 3200 for a time trial- hopefully around 10:30. Then two easy days and back to work wednesday/friday. And then maybe an actual long run next sunday?!?! that would be a modern marvel.

Btw I had a longish dream invloving golfers falling off a cliff and a pack of mad elephants hunting people(including me) just thought I would note that.

One other note we are now 60% done with winter(at least dec/jan/feb). That is progress but winter isnt even really bothering me this year! good times haha.

tired again

So i was a little tired today.Actually i felt good in the morning but waited to run until after practice which was obv a bit of a mistake. Everyone was done at mcd just as i was starting ugh. But I started out and made it down to the bridge- then had a nice sit for about a minute and then actually completed the 10k loop without the bottom loop plus a lap. So made it thru 6 miles which is not terrible. Also felt def better than wednesday so that is good too. Slow stedy progress hopefully.

Btw my foot is doing quite well- i can still feel it a bit but it seems to be getting better even as I slowly increase running so thats good.

2 easy runs tomorrow one at practice and then one later. Then im not that into the 3200 time trial right now on sunday but i prob will be soon.

"His legs just turned to jelly"

Well today was better.Yesterday I was very tired from Tuesday. In the current training I am pretty tired the day after a harder day- or at least I was yesterday. I did 12 400s in the am with Emily at 7:00 pace and it was tough. Then I did 40 min on the grass on the infield of the track at McD while they were doing a wo at prob 8:40 pace and I felt a little better but still pretty sluggish and flat.

So then today I got a good amount of sleep -i have been sleeping until right before practice like every day btw. 3 mile morning run easy with Em rather than 6 or 12 400s like the previous two days which felt good. Then nap,stand around and do nothing at Franklin prac while they ran,then down to mcd for the weekly CI workout

This week it was 3x2400 start every 10:30(so a little over 1:30 rest). It was fairly difficult to run the proper pace because some of them were running 5 400s and its hard to run 90s when others are running 70 and Madeline and Suzy are running 73 and 77s heh. But I was close at least- 8:49,8:48,8:42 which felt tolerable. Of course 8:42 is not really close to 9:00 but this is fairly standard- the key is to keep doing these and stay consistent with them. Only one more week at "6:00" pace then down to 5:52 which is pretty much what I hit today. next week should be interesting as Im doing 1600-4800-1600 a modification of a tristram workout from UNC and I think ive read of others doing it too. It will be good to run the continuous 4800 and hopefully I can actually hit 6 min pace for that. Today as per normal the first lap of the second two was 84-85 because of the rest obv.

Also I didnt do the 200s but I will do them tomorrow- not quite the idea but ok obv. Mileage so far this week is 47 btw which is good/right about what it should be. Hopefully it wont snow too much/at all tonight.

Oh btw the quote in the title is from the Curley meet 20 years ago. Sanborn was telling them the story during the last two laps of the last 2400 and asking me questions each time I went by lol which I was a little too tired to answer well. Then on the last lap of course i got to think about that race again- at least I havent thought of it in a while haha ugh.

Bathtime

Well im fairly tired presently but not horrificly so. 6 miles this am with Emily on the road- far too much road running recently esp with the increase in mileage. Tomorrow one or both runs on grass or turf. SO that was a nice run. Then ran after franklin prac at mcd.

2 lap warmup then everyone did a 2 mile "tempo" haha. Dave and Steve Levin were leading and perhaps trying to show that they still had it etc. So the first 800 was correct 3:00. Then 2:53- it was supposed to drop to like 2:55-7 so not terrible. Then there were some 84s and 83s and the second mile was 5:31 lol. It wasnt too bad for me actually being only 2 miles- my legs felt trashy/heavy from Sunday but the good thing is a 531 was quite doable so good sign. Of course the mcd team got blown apart by that- Ian looked quite good and picked it up significantly on the last lap so that was good. Also Madeline is starting to really step up she ran with the lead boys group and took 2 laps off but practically kept up with Ian on the last lap(she only did 1 but still it was like 78 or something). If she can start training consistently hard she could be a monster in the spring.

After the 3200 I did most of my original wo on the track- 8x90sec with 3:30 jog. I ran the opposite way in lane 6 which is perfect because you get an idea of what the time is but its still just on effort. I was running just about exactly one lap which is like 7-8 sec longer so like 82-83s which is fine. Finished up 6 and wisely didnt do the last two as we had already done the other 2 miles obv and my legs were sore- I went in and biked easy for 5 min. Then I took a hot bath which may or may not be recommended but often seems to help me. Now im off to sanborns for a spicy chicken sausage feast.

Eight Mile

With apologies to Eminem's brief film career this was the real 8 mile heh(I actually havent seen it). I was finishing the papers at 730 and some random guy asked me to drive him so he could move stuff to public storage. So I did which subsequently meant I was unsurprisingly getting to the race at 9:01 AM haha. So a nice 200m warmup to the start and off we went. I was trying to run 6:00 pace and hit the first mile in 602 which was good. The first 2 1/2 miles I was chasing ultramarathoner extraordinaire Serge and caught him on the first major climb- after going thru 2m in 12:00 even which was good. He repassed me on the long downhill for a while but by 3m(18:16) I had gotten a little gap. The third mile was long and the fourth mile was short as even with the downhill I didnt hit 530 haha. Then stayed steady and ground up the hill from 4.5-5.5 but this was the hardest part of the course obv and at 6 I was 36:33 so a 12:48 2 mile. Serge did a good job of keeping me honest in the last 2 miles which were covered in 12:17. So 48:50 total which was fine for the hilly and rainy day with no warmup. Karsten Brown won btw he was fairly far in front- on the way back some guy told me he was 25 sec ahead haha when it was actually more like 45.

So I need to get better obv if im going to run 58 min in 6 weeks but thaat is perfectly doable obv. That was the point of doing this race. My calves were sore again which is not an issue right now but it is worrisome for doing road races(esp longer ones) with flats. Another comical thing which I cant decide if its good or bad is that during this race I was thinking about periodically what I would say about the race on this site. Possibly use it for good motivation as you dont want to have to write something crappy. There were several other things but I cant remember them now haha. A 3 hour nap will do that. Oh one thing is that I stupidly and again unsurprisingly stayed up and wathced the whole ravens game last night which meant 3 hrs of sleep. I then had a fairly solid performance but you dont want to get into the mode of thinking you can run well of off low sleep. Also I didnt really run that well- it was ok but if I had more rest could possibly have been better. Anyway now Im off to clean the house and possibly go to g store. Well see how the legs respond as well as the road makes your quads feel like cement so hopefully the minutes on Tuesday will be good. Hopefully not too muddy as well but itll be fine either way.

Triple Crown Plus

So lots of activity at PG over the last 24 hours. First the IAAM/MIAA champs. McDonogh dominated the girls as expected highlighted by Madeline winning a gutsy 3200 over Elizabeth Tauber by less than a second- a great battle. She also ran a stellar 1600 in 5:09. Kristen B won 1 or more events and everyone contributed significantly of course. The boys got an impressive win over Gilman by a significant margin- wins in shotput and pole vault helped clinch as well as MVP Justin Gross winning 3 events(LJ,TJ,55Hur) and coming 2nd in SP- stellar. The JV even managed to win which was a complete surprise. A triple victory fabulous!

Then I tiredly drove back down today to see Anna run. She had a good effort despite having some soreness in her IT band. A 534 for a PR in the mile then she didnt run the 800 which obv was fine. Then went home early which was nice actually.

After a short nap went to Franklin for another practice(ran 6.5 with Em and team this am).Jeff did 5x1000 in avg 3:14 with 3:30 rest. A good strong wo indeed. I did 2 200s of each 1000 with the plaid flats on. I could still feel my foot but after about 2 it stayed the same throughout the rest of the wo. Then I actually suceeded in icing which is a minor miracle. Btw pushups have fallen by the wayside this week I will start them again tomorrow.

Tomorrow have the 8 mile race at Peerce's. Hopefully 6:00 pace although it is nice and hilly. I will be interested to see how I feel and how my foot feels after the last 2 days. Get to bed early tonight- I will have to blow off the Ravens game oh boo hoo haha. Unfortuantely im a big traitor I suppose and hopefully they will lose just because I dont feel liek hearing another week of Ravens crap ugh. We shall see obv.

Oh another fair week consistent mileage was a little under what it shoudl have been. Hope to be in low 60s next week.

FMTC Colors

Also obv I matched the site colors up to the team colors so hopefully the few readers will enjoy that

A wee bit tiwed

I am a little short on sleep but not badly so. I thought of the currently playing(and annoying after approx 3 watches) Elmer Fudd Geico commercial while writing the title of this post. So today the morning run was tiring- 6 miles with Jamie- not terribly slow though just over 8 min pace which is certainly tolerable. Now he is off to Va for a while so Im pretty much the last one left except Em is still here for a week or 10 days.

Then I ran 35 min with the boys in neighborhoods which felt depressingly fast for about the first 10 min- but obv im tired. Then 4 strides? on the turf lol in like 19-20. And then I drove down to mcd to see what was goin on and ran 2 easy miles with jeff. So that wont count but still 12.5 miles of running today even though only 10.5 count. I feel ok right now. I moved the wo back to tomorrow cuz i felt tired this am. SO I will do that tomorrow it should be fine.

Then on to PG Friday night and Saturday for MIAA/IAAMs and Maryland Invit respectively. Should be exciting- I predict hmm 528 and 225 for Anna which are pretyt much total guesses I think she is obv more trained for a 3k right now but whatever. ok i better go to bed im gonna try to run at like 730 and 12 tom.

What's a columbarium?

It sounds radioactive but it actually a place for respectfully holding urns and other remains. There happens to be one on the other side of the McDonogh chapel. I did not know the first and had probably forgotten the second. All of this was revealed in the warmup today. Also there was a lot of giggling about various sillinesses(sp?)- doesnt look wright <---hardee-har-har.

Anyway on to the workout 4x2000 starting every 9:00. Jamie did 1600s and Em did 8x400. There was still a 20m patch of snow in lane 1 which we managed to negotiate without too much difficulty. Times were 7:26,7:24,7:24,7:14. Effort was appropriate and easier than last week so good. Starting next week I will be doing this more significantly by meself and then the next week completely by myself- unless I can start doing these with Lou once a week which is a good idea. Haha I just noticed the "meself" in the last sentence but I will leave it as it is amusing. Anyway a good solid workout for all 3 of us.

Calf was a little tight after but no prob- this was the longest wo I have done since...way back when. Next weeks total distance will be shorter I think its 3x2400 but im not sure I might have switched something. The pace as i said was fine and I feel perfectly comfortable with going down 8 sec per month rather than 4 for at least the first 2 months and possibly the first 3 so well see how that goes. Just stay patient and consistent obv.

In other news the meets have gone well recently. Jeff got another PR in the 3200 running 1027 to move into the #2 spot in B County so good for him! Martin,Josh,Esanye,Katie G,Sierra,Laura and others recorded PRs on Monday. Its nice to see what our team can do at a better track and now they are starting to know what they are doing. Congrats! Now we have one more meet tomorrow and then 2 weeks of training for counties. Then 10 days till regionals and another week for states.

Lastly the weather seems ready to finally warm up a bit. The cold doesnt even bother me really which is good. I seem to be sweating more and more now so that is annoying like today it was prac like I jumped in the pool which made things a little chilly. Although I had 3 shirts on so what do u expect. Ooof long post enough.

A symphony of color

http://www.youtube.com/watch?v=1BPoMIQHwpo
So yesterday ran at the old house before dinner. Started just before sunset ran until just after sunset. Felt quite light and loose especially for first 15 min and last 10 min. Did an old road loop it was cold and still- hard to describe the sky in words obv- there are way more shades than we have words for of course. Where does one blue/red/whatever start and another end? This is why I think we should work on telepathy more but its good the way it is now too because its good to see things for yourself. And describing things in words,while generally somewhat futile, is at least an attempt to communicate something which is good. So ran just long enough to see the first stars right before finishing- suffice it to say this was obv an outstanding run. It brought to mind another one from prob 15 years ago when the full moon was enormus and I felt like I could just hop right up to it.

Anyway to come back to earth so to speak long run today and then meet at PG. Lots of meets this week heh- PG,Armory,PG,PG. Today hopefully some good qualifiers for counties. Now go look at the sky.

Wearing the full regalia/Good performances at the second home

So a long day today and a good day. First up was the BRRC (hopefully) 5 mile run at Druid Hill park. Surprisingly it was cold and windy. Go figure. However by this point we were quite used to it. I decided to go with full FMTC colors which meant that I had to at least put in a good effort. Took an early lead and then had several comical moments with the lead SUV when he got stopped with some oncoming runners. I channeled my best Claudio Chiapucci(minus the fabulous ability and probable drug use) and briefly passed it. To make a long story short(already too late) I led for approx 2 miles then stuck with the guy who caught me up the first big hill and then got smoked on the downhill(according to Jamie) and stayed fairly the same after that. I thought I might catch him when he randomly started walking up the last hill haha. Anyway a perfectly serviceable 29:13- we were debating whether the course was accurate after the time prediction debacles of the past- I feel like it is at least close based on the effort level and result. Who really knows obv but a good effort. Jamie had a creditable 31:58 in some tough conditions. The best things were some post race rehashing of 10-15 year old stories with Mike Woodman and the fact that my foot felt fine- left calf a little tight from running on the roads.

Later in the day we went down to PG for Montgomery Invit and there were lots of good runs. Jeff had a 6 second PR in 1600 and will go much faster, Madeline came 2nd in her heat(2nd fastest) in 5:13 a PR in January no less. Martin and Josh sporting their new kicks ran 2:10 and 2:12 in the 800 and Justin Gross hit a big 23'6" in LJ to break the meet record and apparently won the triple as well and came 2nd(barely) in the 55Hur. He is having a superlative senior season. Im sure I forgot some but thatll do for now.

Mileage for week = 54 a good first week of the year with 3 moderate workouts. Just stay consistent aand keep working and improving! Long run tomorrow 70 min prob on road maybe at mcd?

Out with the old and in with the nucleus

Workout was solid today. Good way to get a nice 7 miles in the pickups make it go by faster we agreed. My foot was fairly sore after the meet 5 hours of standing around will do that. The meet was a little bit discouraging in that everyone runs so slow in the armory. Plus it is the first meet right after break and we hvae a lot of young people so they will get better again. Anyway two easy runs tomorrow and then a good effort on Saturday. Jeff did a good job today sometimes for a HSer that is a hard thing to do 3 laps fast 1 lap float and still ran 11:19. Mileage this week is a little below what it should be but not bad. OK i better go to bed so i dont get fired.

Btw hopefully we wont get very much snow.

So i was too sleepy and lazy to run in the AM which is ok(esp for now). I might switch it to tomorrow well see although there is a light workout tomorrow at noon. More like a distance run with some 1:00 pickups really. So maybe an easy 3 after doing the papers in the morning we shall see. If i was super motivated i would get up really early and run 3 miles while Anna did part of her wo at 6 a.m. Hm an interesting idea. I might actually try it- easy to say now though heh.

Felt good today a nice 5 mile run with A and J then i did 2 more miles on treadmill after we came in. So 59 min total which is not bad. Also on the treadmill obv you just keep turning up the speed every 2 min which is fun- its just nice to run faster sometimes just for the fun of it not for workout or whatever. Of course 6:40 pace is hardly burning up the mill haha- then my shoe came untied and i didnt want it to get sucked under so i slowed down lol.

Good news is that I can do the 5 mile race/steady effort on Saturday because Curtis cant go to the Mont Invit which is too bad for him but nice for me. Also we had a track meeting for the boys about the county meet- it is cool that they are getting so into it the team is starting to understand what it takes to get to a good level in high school running and how to be successful. Still a long way to go of course(when isnt there heh but thats the point obv). So hopefully we can run some fast times over the course of the next week and see lots of PRs!

OK better go to bed if i want to have a chance of getting up early enough- its a long shot but its the only shot we've got(paraphrased from Airplane I believe).

18 is the loneliest number

Wow so Anna had a impressively long wo today- 18x400 with 2xtime recov. Yet again windy and cold- not horrible but still 30 and moderately windy is 30 and moderately windy(deep). She was out there for a long time. We did 4x1600 right around 6:00 pace the last one was a little faster like 5:46 but it felt mostly the same which was good. Then I did 200,200,300,300 to help Anna along. My foot was not bad I still think running in these cold conditions makes it take a little longer to loosen up. Jamie did a good job he did the whole thing except for one lap and Em did 6 400s and 2 200s. I also wore my plaid road flats for a 400m jog and my foot felt fine with them even though they feel funny overall heh. And of course as im typing this i forgot to ice my foot but now its pretty much too late oh well- ill do it later at least for a little benefit maybe.

As of now I want to do the 5 mile race on Saturday morning which might mean I have to blow off Curtis hmph I will see what develops in terms of that. As of right now im pretty sleepy so I will shower and nap and then go to practice. oh yeah diddle daddle to all and to all a good night.

Good, Morning

So the first minor skirmish of the year went well this morning. I was faced with a post-work decision of whether to go run or put it off until in the evening which obv would have been stupid. At least for today though the forces of good prevailed and i went for a pleasant run on piney grove up to a little past longnecker to make sure it was 1.5 miles- it was a little more. Still cold but already it seems(and is) warmer than yesterday- it is amusing to think of 22 degrees as "warmer". I guess that is how people in Maine/Alaska survive the winter. Anyway the run was 13:30 up the hill and 12:10 down the hill heh- it is a good hill prob just over a mile total. So that was nice and now i feel good. And i get to run with Anna and Jamie at 1230 which will be fun.

Btw yesterday was another nice/freezing run in the valley with Em,a pair of Roths and Jamie. 66 minutes which is a good start to long runs. Try for 72-74 next week on Sunday- nice easy pace obv. It was the longest run for 4 of us in a long time so that was a success.

Also I think I will post some of the Franklin wos on here mainly because they dont always get written down and it can be hard to remember who does what. Just another thing to follow on this exciting site! Haha. Anyway 3/4 of the people will be epically out of shape today since they prob ran 2 steps over break. So we'll save the hard wo for tomorrow of 8x400+4x200 for the mile/2 mile group and 200s with short rest for the 800 group. Today will therefore be 4x800 tempo for some of the distance people and 100s with short rest for many of the 800 group. The only problem with that obv is that its the same wo 2 days in a row for the 800 group. Tomorrow might change actually to something longer which is smart. So tomorrow will now be 4-3-2-1 plus 2x200 for the 800 group at close to 800 pace. Nice stream of conciousness blabber to finish off the post.

Wind Schwind

A nice workout this am with Anna,Jamie and Zach(with C Mac there doin his own thing 5 400s in 68 or so). 5x1000 at 6:00 pace or a little over with a 3:00 recovery. Temperature and wind were both in the mid 20s so it was chilly and tough. Anna is getting very strong I predict sub 11 3k and sub 19 5k soon if she can get into a couple races. The UMD meet should be fun at least!

I was happy with this workout it was a perfect intro because the first C Interval next week is 4x1600 at 6:00 pace. I could feel my foot a tiny bit on the first one because of the cold and a slightly short warmup but then it went away and was fine. It was fun to run with the group obv and help keep the pace consistent. Jamie is also looking quite good I thikn we should go for sub 30 next week in the BRRC race- which might not be too hard if the course is 400m short lol.

Also Beth and TT both left/are leaving today which is sad obv hmph.

Im running with Emily later which will be nice. Im kind of excited about the Bay swim thing I think I want to go watch it if she gets in- hopefully it is at a convenient time. Also practice is later hopefully people have been running over the break some have many havent. I am really blabbering in this log so far so good.

He must have a watch hidden somewhere/But I didnt have to go to the bathroom!

Well congrats are in clearly in order to Sir James aka someone named Kaiser? who incredibly ran within 1 sec of his time for the third time in a prediction race. At breakfast later we guessed that he had a finger watch secreted somewhere on his person. For his ridiculous skill and luck he won a 70 dollar watch while the rest of us had to be content with having a sweaty penis(luckily there was no exposing in this case). Ran with Tristram for pretty much the whole thing before doing the standard silliness of stopping before the line etc etc. This buffoonery only made my prediction less accurate- however the course was certainly too far which wrecked any hope for a normal mortal to accurately predict their time. Anyway a good fun run followed by a lengthy nap now im off to run in the valley from the church. PS hopefully we will get in the paper again for this race which would be highly amusing haha.