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.