Post "race" runs

So ran 70 min this am out and back twice on Belmont plus a mile and a half. Jeff ran an 8:20 mile on the way back which was good. Its good to run 70 min the day after the race and not have it be a long run. That is tomorrow I will be interested to see how I feel. I think I will run it at OR now originally i was thinking about trail but after 70 min on fairly flat roads today hopefully that will be a good idea. Going to run 3-4 miles tonight at river rd trail. easy!

My foot is doing ok it cycles through the heel/plantar back corner of foot depending on what is stronger. Just stick to the plan.

TT ran just over 59 min at annapolis today. Hell keep improving- also not ready for 10m.

Im still feeling better but am sick of running so slow ugh. be patient. Dont be stupid and run workouts with other people that are bad for me.

Slow as shit- but progress nonetheless

So the race was ok. It was reallly rough and a bit rutty which slowed things down. Lots of horse walking divots on the course. Started out in the lead over Mike Monaghan who is obv way better than me but also 15 years older than me luckily haha. 537 at mile and feeling ok. At about 1 3/4 3 guys two from Mcdaniel and one hser from john carroll the good soph/junior blew by me heh ugh. I actually kept it close to COdy Crutchley from Mcdaniel and gained on him a little in the last kilometer until the last 3-400. 18:12 total which is obv quite slow but its the same time I ran at Goucher 3 weeks ago and the course was much tougher obv.

The next question is how sore I will be my heel is pretty sore right now so hopefully a nice nap will help with that somewhat. Ran with trainers obv I dont think the terrain was ideal for me def in terms of that. hopefully its mostly just stinging right now at least cuz i just soaked it.

the franklin team ran and ran ok the times were slow obv but they all made it

Restish day

Ran with the Franklin B group at hannah More. 5 min Wu for me then 3x6:00 Indian Run w 2:00 jog. Heel was sore but not terrible. After nap it was better. My afternoon wo was to cut the grass haha. But I think if I hadnt run in the am(or even when I did) I could have done a pretty much normal distance run this afternoon. I am like Wolverine the X man with the fast healing ability haha. It almost feels like my heel is bruised now from impact- or it could be a bursa sac getting smushed between the bone and skin/shoe.

Anyway tomorrow I guess the main goal is to be careful. Which is obv annoying haha. Ive been feeling pretty good the last couple weeks? or recently at least so obv its tempting to try to run harder. BUT also I would like to continue to train/feel good so I will try to be cautious. I know Im just wearing training shoes. I suppose anything under 18 would be fine. I think the course might be significantly hilly btw which is fine for me right now. Btw my knee and hip both are getting signif better.

Of course another big goal is to wake up early enough to go to the race haha. Hopefully that will go ok. I think im going to soak my foot now.

2x3200 2:00 break

Ran with Martin in the morning. Then ran at mcd in the early afternoon. After 50 minutes of drills and stretching lol(i vaguely participated- I really should do more because after light active stretching my hip flexors are a bit tired). So 2 mile wu then the 2 3200s. The first mile fo first one was quite accurate like 90/3:00/4:29/5:59 nice heh then 557 so 1156 total good. The TT ran the second one we started out a little too fast so it was 553 and then 554 for 1148 total. The effort was fine like just over 4 strides per breath which is good that it wasnt just straight 4/breath cycle. Also pulse was 150 or so after which is a little high i think but not awful. Figure max is hm 190-200 prob. Just a guess plus that was like 30 sec after so it was prob like 160-165 during the run. In the right area at least hopefully.

My heel is fairly sore which is annoying. The main problem spot is starting to increasingly become the heel just under the bump on the outside left. Keep stretching I guess. But the last 3 days have been quite good. No warmdown today I was lazy.

Mileage = 48 in 5 days I wont get to 70 this week obv because of the race- that is fine. Hopefully??!? I still have 4 runs left this week- Id like to run on saturday pm so think about what needs to happen at the race It depends how I feel tom and sat am obv.

good 8 miles

Ran with TT today. Somewhat as expected my legs had been sped up from yesterday so the first mile in 730 felt good rather than hard. Ran over to HH for 2 loops and then back to track plus 2 laps. 1:01:20 for 8 which is good more important i felt pretty good. TT was a little tired i think he needs to adjust back to teaching/meetings and maybe drink more. Im prob aiming for 540 pace on SAturday as long as tomorrow goes ok. I cant run w Esanye it would be too slow.

Inception/two good runs

So i had an epic dream two nights ago. Very long- involved watching a looong three part movie that became reality in the middle of the dream. Somewhat elemental and one god battling another. not bad.

Running is at least ok. After the 11 on sunday did 4 with em in the morning on monday(but no 200s! ha). Then a nice 7 miles on monday evening at longnecker. If you go all the way out and back from butler to old hanover i think its a good 7. Usually I feel good when i run here so maybe i should run there more hehe.

Yesterday did 2.5 wu then one loop of HH steady and continue back on course to mile mark. It felt fairly good. The loop was in 757 which was too fast- thanks to Patrick ha- we ran the second mile of wu in 707 which is faster than normal no i was sped up relatively and then ran fast but it felt fine. The 637 mile from 2 to 1 on course which us not bad. I felt ok on it certainly not straining. Then found Madeline and Sam for a 1.5+ wd. The steady run was 17:25. Didnt get to run this am will do 7-8 later not sure where. Maybe NCR?

Tomorrow is 2x3200 at 12:00. Hopefully the way yesterday felt it wont be too bad.

Then as I just posted and agree with even more 8 weeks of steady and tempo. No strides or fast running.

Goals for end of 8 weeks:
4 loops in 32
Progressing through 552 tempo to 544 in November
Mileage avg 75 per week for 8 weeks
Foot needs to be better than it is right now!!

Actual I did do a good job of meeting my distance goal for summer- i just wanted to be running 5 mpd comfortably in June,6 in July and 7 comfortably in August which i am doing. good!

more revisions

Had a good run with TT at Patapsco today. Out to Cascade entrance, then thru M Choice etc and out onto an unmarked trail- then back down by the parking lot not the swinging bridge. The watch got slightly messed up but it was basically 88 min for call it 11. Fine foot was a littel ets say tired/slightly sore.

I think im going to replace the 5k wos with steady runs in HH for a while 4-8 weeks. No dickinson prob, stay with Shawan,Bull Run, prob Hunt Valley etc. I still have significant soreness issues although i told emily just a few min ago i wasnt doing the wo with her heh but ill run in the am obv. Just keep building.

Did some pole vault coaching this afternoon wihc went well i think. Nothing earthshattering but the 2 people made some early progress- it was their first time.

Wow it is humid i just took a shower 2 hours ago and i might take another one.

So tempo tuesday 2x3200. then steady thursday, then race saturday. I might pace some frankliners it depends on how i feel.

back on the horse

wow its been 3 days since i posted that is an eternity. Hm i cant remember what i ran wednesday- ah yes it wasa double with a 7 mile pm run w TT that was pretty good.

Then thursday am i ran with emily and did her workout of 4 200s in 37 with 200 jog. My foot felt ok at the time but then i stood around at practice for 2 hrs and it was really sore. So then i was angry def. So no run in the pm. Then when i woke up i was discouraged and grumpy because how am i going to be good if i get so sore from running 4 200s at 5 min pace. This was of course at 230 am which is not always the best time for clear and/or positive thinking.

So i realized eventually that a big part of the problem was the practice although i still dont want to do wos like that ESP on the franklin track which just destroys me.

Then today we had a frisbee friday which i played in but sensibly did not play very hard at all. My main job is to keep the game close by playing a little hard every once in a while depending on the score.

Then went down to mcd for a possible wo either tempo or steady loops in HH. But i wisely just changed it into a distance run of 7 miles in 55 min- my foot was much much better but still al ittle sore. I reminded myself of how i was struggling a bit in walking 24 hours before and that made me feel better. I then entertained myself with good imaginings of races a year from now that i would do well in. hopefully accurate haha.

posty mcpostpost

Wow i am posting every day now heh. or at least every other day on my time schedule. Ive actually been getting more sleep since the preseason started which is surprising- perhaps thats why im feeling better. I dont go for nap until like 12-1230 but then wake up at like 430 or something so thats good obv.

Today ran with anna in the am from her house- 4.5 miles on trails i was sluggish for about 10 min but then felt fine.

In pm ran with em from longnecker. 1.5 mile wu then 6x90sec with 2:30 jog back to/with her. Pace was prob in the area of 545 or so maybe down to 530s who cares obv. The main thing is i felt good and my foot felt good- not 100% but it didnt hurt really at all just still there a little. Not too sore after either. Keep stretching it!

Preseason is going well first little wo today the people are working hard. Viki could be an issue with health etc esp if anyone like laura or ashley or even merritt passes her.

Start of practice

Practice has started- well really it started saturday. I will have to be careful since hopefully ill be running before it sometimes to not overdo it. Like today i ran 5 miles with anna,then talked/stood around for 25 min or so then ran a very slow mile and a half with some of the back people. My foot was a bit sore after this. Need to ice after the runs! esp if im going to be doing practice after that. This is good thinking for the regular season since i could run at like 11 or 12 and still have time to treat myself before prac rather than running at like 1 and then going straight to prac after that.

Nice run with rory and sarah in thee evening 4.5 miles. My foot was doing better by the afternoon and im soaking it right now!

Hm progress?

So i felt pretty good on the run today. Not fabulous but good. 65 min on the river rd trail for 8+ miles. It was muddy heh. My foot seems to be making some progress perhaps the step stretching is helping. Of course premature to specualte yet just keep it up. 65 miles last week btw.

It would be nice to start making some progress i just felt fairly good when i woke up this am like i had turned a corner a little and maybe i can stop banging my head against the wall. or not haha.

careful of the knee on all these hilly trails

Long slow hilly run

Ran with anna at her house. Out cockeysmill into the trails there- it was good. lots of hills not really running fast obv. came back and did a loop of franklin valley circle. felt good and tired at various times during the run. My shoes were sort of falling apart as the insoles were creeping out the back heh. anyway 89 min so not bad.

Im thinking of dialing back the races alittle bit. Uhoh haha. Not the shawan 5k which is next but maybe skip the ellicott city 10k. It depends if i keep running like crap. I think i need a little more time. Keep mileage in the 65-70 range for august maybe up to 75 in sep. 1 tempo per week and 1 long run. also one minutes workout depending on how i feel or steady in hh. keep bull run and maybe dickinson.

So basically exactly the same sched haha except dont do that road 10k whic is prob smart.maybe ease off on some wos a bit. it would just be nice to get rid of my foot problem haha obv

A bit sore but Stretch on Steps!!!

SO one run today- ran with tt,anna,josh,patrick. I told them i was replaying last year because i ran that brrc 5000 and then ran a minutes workout where i hurt my foot a little more. So today ran 2+ wu then 10x1:00 with 2:00 jog- i was going to do 3:00 but that was too boring. My foot was tolerable certainly- i felt pretty sluggish for sure as well. On the 9th run i turned around with the 3 guys and my pick up was barely faster than their distance pace lol. They were prob around 6:00 pace or so which is ok.

Also i was rereading the race log from last year and i want to bring back the steady runs in HH those were good i like them. Incorporate them into the long runs once the school year starts so the long runs will be a little shorter and faster like 10 miles w 5 miles in the middle at like 620 pace or something like that. Start with 3 loops though not 4. Eventually the goal would prob be to get to 6 loops. We shall see about that.

Hopefully i will start to get better at some point heh.

Also i have to stretch my foot on the steps i think that will help hopefully.

Slow times,staying encouraged,ow

So the race last night was of course very slow. 18:13 slow. my second 5k in a row over 18 min lol(the last one was in march). It went relatively according to plan for the first 2 miles and then the last mile was slow. apporx 6:06 slow. its funny how the lap splits for me can sometimes drop off a table esp in a 5k(or 3k for that matter). They were approx 88,86,84,83,85,83,85,87,92,93,93,87,43. So the first 2 miles were actually ahead of pace and the last mile was stinky.

I was a little grumpy given that i ran 1559 2+ years ago and 1638 at this race last year. But not that grumpy. I was writing in my race log and saw how few races i had run in the last year with basically none of them under 6:00 pace by any real margin. So no worries i will get it back just takes time. Practice at racing too.

Most importantly my foot seems to be transforming. The PF continues to slowly improve. The bone spur on the left heel is again a/the primary source of problems. Hopefully the tendons/nerves will continue to stretch out like the right one did. It is sore today but not unrunnably so i will get out for an easy 4-6 miles after registration tonight.

Humpty Dumpty had a great...

FALL. Hopefully im not a big egg that the kings horses and men cant fix. But i seem to be getting more and more clumsy haha. Anyway i fell again for the third time in the summer. It was an 8 mile run yesterday and i flopped over in the HH loop.

Also had a pleassant blabbery run with Mike Woodman at the BRRC trail race/run- it was basically distance pace which was the idea. Then a pm run with jamie. Then the aformentioned run yesterday and then 2 runs today 6.5 w the group jamie,anna and tt. Then 3+ miles with tt and franklin boys and then sanborns after the turnaround. Actually felt pretty good on this run jeff was doing light minutes/telephone poles on the way back and joined in with those. He is doing a LOT better the last 4 months or so so that is good.

Also now tt is in a minor mileage competition with me haha which is fine as long as i dont go overboard with it which i wont obv. Although im going out for a third run tonight lol yeah right.

Also becky is coaching at stevenson this fall rather than franklin which is fine good for her. Idk who will be the other coach maybe christine or i might see if graff wants to do it. it will work out. amusing that reed didnt say a word about it yesterday even though apparently she called and told him. lol. plus he told everyone at the meeting that he chews tobacco- how nice yuck.

4x1600 5:52 1:00 rest

So my good feeling continues for at least another day haha. It was not as humid still approx 88-90 degrees but that is no prob at all obv. Jason ran alternating 400s w me. They were 5:56,5:53,5:53,5:43. Dropped down too much on the last one obv. My foot was mildly there on the last two. I didnt do any strides after which were semi-planned but its better to be a bit healthier than to work on footspeed obv. Hopefully at some point in the future I will have both heh.

61 miles in 6 days so far which is right in line with where i want. Prob 2 runs tomorrow totalling 10-11 miles. Then the Brrc trail run on Sunday 11 miles which actually doesnt seem super far anymore haha.

Possible new name for 8th month

So im feeling pretty good about running right now. I know that is bizarre and strange and will probably change within the next 10 hours haha. I had a fairly good workout with anna on wednesday- 6x800 with generally 1:00 rest(one time it was 1:20 or so when we were waiting for jason and one time it was about 1:40 when i was changing my shoes into my FLATS). the course was the bottom part of the mcd course back and forth. the weather was very hot- we started the run at 330. the warmup was 3 miles. the pace was between 310 and 315 basically then i ran 250 on the last one to test out my foot. it got about a C+ really my plantar is doing pretty good my heel was a bit sore. i dont know what i should do about that except continue to treat it- remember the right one got better. Maybe 5 years from now i will be 100% healthy.

Anyway so that was good. then i did some light strides with Emily the next morning but no real run. Then pleasant 10k loop with beth and anna yesterday evening. Beths last run here for a while obv :( which is a boo. But she is off to learn about how to become a fabulous doctor so that is good. Then this morning i did a nice easy run with emily 4 miles relaxed. I like running slow in the morning for now.

I have a race schedule planned out pretty well for the fall. Also i just saw the BRRC trail race this sunday i think im gonna do it cuz not many people will be around to run i dont think. prob do the 11 mile one- shock haha but not too fast def maybe 7 min pace or a little slower.

Schedule is something like:

8/28 Shawan 5k
9/4 Ellicott City 10k- probable
9/18 Dickinson 8k
9/25 Bull Run 3m
10/9 Hunt Valley 5k
10/23 White Marsh 5k
11/5 UVA 8k?
11/7 Gerrys Race 8k
11/14 Mcd 8k (Veterans Day 10k- doubtful as its early am in dc day after state meet)

12/18 Celtic Solstice 8k

Also paul short is 10/1 but i dont think ill be in shape to justify the trip etc- next year. ALthough the one year i did run 28:xx there but its not really worth the trip to do that. Plus i think our race is early in the morning now id almost have to spend the night. Also it would be fun to do both the the 8ks in novemeber but i dont know if i can handle it. Anyway hopefully im healthy and motivated enough to do these races and do them well- i think i will be.

4 runs 2 days

so just some standard good runs. not many people around right now. practice for later in the year partly. my foot is staying the same i need to stretch it more. 32 miles so far this week

Patapsco

So a fabulous fun run with beth and tt this am. Went over the bridge and up the cascade trail to the edge of the park that way. Then cut back through morning choice and eventually down to ridge trail- back to bridge etc and back up to car. 88 min for 11. A little longer than i thought we would go. I was blabbering about how it was always hard on the asphalt trail back from the bridge on the way out- and then we experienced that on the way back haha but it actually went by quickly thanks to some good talking. beth had no problems despite not having run a lot recently so that was impressive. then we went to double t diner for a nice crunch haha. i will try to update the glob more frequently again btw. it is a new month after all even if it doesnt have a name yet.