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.