run in the dark

so last two days were 5 miles on tmill which i will prob do a fair amount this winter obv. Then today ran 6 miles with TT(and dave for half) mostly in the dark which meant we were running slowish like 750 pace which felt like 720 or so. im only worried about what it felt like haha which is fine obv. foot was pretty much ok. it can be felt a little bit from time to time on these runs. this was my "fast" distance run btw which is acceptable. also the runs in the tmill are always a bit faster whatever that means for relative effort vs run outside(obv easier on tmill). 200s on thursday.

So a new Plan!

OK so I have a 5 week plan. This is a moderate amount not too short and not too long. My foot is doing pretty/quite well. Not 100% but certainly 85-90. I havent tried anythingfast at all other than 4x100 a week or so ago.

So general plan is this- 1 long run,1 faster distance run,1 workout(i refrained from putting quotes around that haha), and one time of strides per week. Also I want to continue icing/soaking and doing my exercises. I am good on the calf raises now but i need to do better on toe scrunching.

so for the 5 weeks:
lr-7,8,8,9,9
faster run prob do a 10k loop regularly this is smart
wo- 8x200,6x400,4x800,10x400,6x800 all at 6:00 pace with a 200 jog
strides- 4-6x100 at 19-20 sec

continue to get better!

Today i ran with em 5.5 miles at mantua m. Yesterday i did 6 miles with Patrick and Josh it was faster than i was used to which was fine.

I need some new shoes

its been a while

So i took a break from training and xc has whirled by. I am back up to running 4-5 miles/day now and my foot is significantly healed. plan is to start doing practice workouts in december at approx 6:00 pace. also keep soaking it and wearing sock and stretching. indoor has started and is hectic obv.