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.