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!
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