tired; a triumph- a dq and a whale of a run

so im quite tired as xmas proceeds. we went to a musical last night the got out at 1030 then it took 90 min to get home so i went to bed at 1215 and then obv got up at 330. not ideal. then down to mcd for an easy 5 w jamie and anna and nice talk with najatees mom but then no nap as prac is in 40 min. ugh. ill take a nap when i get home and then just stay up a little later. then on thursday we have to go to rehobeth for the day. lots of driving meh.

The whale of a run was the xmas day run with the sanborns,meech,zoe and jamie. it was good- lots of whale talk. i told the one about the people and killer whales working together to catch the bigger whales in new zealand. among others.

The dq was darin getting dqued for gray spandex which technically cost us county relays. although they never changed it on running md haha. sterling had a good day and so did jenna. ash had a good workout of 200 27.5,400 64,400 65 along with 5'2" HJ. we had some good placings on both girls and boys but the armory had too big of an impact on us. well get better.

The triumph was allison coming back from ahead in the 4x8 tuesday for a solid win and PR which was quite exciting :D Good for her it shows everyone that showing up and working hard can pay off- you never know when your time will come as she almost didnt even run the race.

Wow im sure there is more to say as i havent posted too much but im falling asleep meh.

plodding

Well did a short run with franklin people today and it was ok. amanda said shes going to do xc prob so thats good- good to have more dedicated people obv. Running is fairly crappy right now obv somewhat predictably. There is some time to do it though so i have to- its pretty much mandatory to run in the morning or before practice. I will run in the am tomorrow which will be fine. First meet on tuesday which will be fun!

Then i might do the Friday night/alll day saturday double on next weekend at PG. Then i could throw in the opn meet on sunday for the trifecta i have never done that before(i think theres a good reason for that lol but maybe ill try it haha). Of course that would be good for running lol. Its a little depressing that the thought of running in the open meet is absolutely ridiculous right now meh. But i can come back fairly fast hopefully.

Blea

I did a short run this morning. It was terrible. I was going to just go home but i decided to try a run as i felt ok and obv im trying to run in the ams. I think it was the 48 hour effect from that fast 400. My left plantar was quite sore and i was tired and sore in my legs. So it was bad. I ran out 9 minutes and then came back a shorter way (after stopping my watch). I'll prob feel better this afternoon. Also this is one of the main reasons to have this glob because i can look back to better wos when its sucky like today. Its hard to imagine at least right now(although really its not as i can imagine a lot of tuff) that i had one of my best wos in 1-3 years about 3 months ago. Maye no more fast 400s for a little while(esp with not enough warmup- although i was motly ready to go heh).Wo for team this afternoon we'll see if they can pace properly.

Meh and a loss heh

So this morning i lost to ashley hmph. We were supposed to do a 600 but it became a 400 ugh lol which i got fairly well dominated on. She did 62.0 and i did 65.3-5 i forget. But the main thing is she got in a good effort- then sarah ran a 600- we need to get the girls speed endurance up it is not good right now plus they all go out too fast and then severly die- like sarah ran 33/41/52 for the 3 200s. That is not ideal obv heh- although it was in the morning and cold but still. And many of the others were the same yesterday. Imani looked awesome yesterday which is quite good obv and eboni and naj looked good.

The boys were very good in their 600 yesterday 29./60. 132,133,134 for the three Scott,scott,darin. Sterling had to run later and did a 140 which is obv not quite there but he doesnt know what he is doing. If he is right with the others(which he is) that is very good. We just have to get the girls to get to the level of the boys. If that is accomplished then we will be in a good position. We shall see.

Otherwise my running is fair to poor. I started some morning runs last week which is good and critical but then stalled due to no sleep. Try again tomorrow!

slopping through mud and a time win yay

Ran at mcd this am at the alumni time prediction. Ran w jamie- after 3/4 mile wu went out at a relatively fast rate maybe 6 min pace through the mile- kept moving along- on the bottom we def slowed down at some point and then stayed steady up the hill. He beat me by 2 seconds in real time he predicted 1948 though and ran 1935 and i predicted 1949 and ran 1937- Ha! Merritt came along and got in a good sloppy run as well around 25 so a good fast distance run basically but still fine and better than nothing heh.

Yesterday i did 3.5+ miles in the am w jamie and anna. So what is the week total- hm about 26 so far ill prob run this afternoon i think.

I was mad at sierra yesterday but im already not. I want those seniors to have a good year so badly! And now i since merritt was talking about the 2 mile i want her to have a good year too. And the boys and all the good 800 girls too. So yeah pretty much everybody. But esp the seniors since its their last year.

long break

Wow i havent posted in quite a while- well track has started so that has been busy. Running this week has been good- im trying to get into a rhythm with doubles again as that is how i run best if i can keep my foot right which it has been thisweek. So 4+4 on sunday then 5 on monday then 5+3.5 today. I think just one or two reg runs tom and then run the time prediction at a medium fast pace maybe 6 min pace? Then maybe this super hilly westminster race on sunday that would be fun again just steady pace then start track wos again next week. I thikn my tempo pace should be about 550 right now(i hope)

Track is off to a pretty good start thankfully its finally here. The state meet in xc was fine not bad not really great kind of average. For us this year the region was much easier to run fast in because they were generally in 15-35th place or around there so more room and more encouragement. track as i said is off to a good start although every day obv theres simething to deal with which is normal. right now im trying to get the three amigos at full strength because they are pretty critical to the success of both our group and the whole team. mainly sierra right now because of the najatee situation and just generally. I Really want the team and the seniors to have a good year!!! Which they will.

i will work on posting more since i have little to no memory of last week heh.

keep soaking!

Well now im back in the groove of posting heh. So today was good 6.5+ at mcd. The early pace was certainly brisk as Patty was trying to hammer Levin since he was blabbering and also since he didnt run xc. But after i got used to it it felt pretty good actually- shows i havent done too many workouts recently heh but at least im not sick anyomre. The mile from 1 to 2 was apparently 6:43- not crazy obv but faster than normal(more or less). Them we went to the woods and finished the 5 mile loop plus a chapel loop and a lap. 47 min total. Morning run tomorrow! I have to find my gloves btw.

Wo was good today the first 800 was nice and quick. easy wo wednesday then they will be ready to rock on sat. And by that i mean not go out too fast lol. Also i saw the results from yesterday ad its possible i would have come 2nd heh- maybe. Next year- although i want to win not come second or THIRD heh. I think some loops of hh on wednesday for me and then tempo 4x16 on friday. Although depending on the mcd wo tom i might hop in- or run with tt- or idk heh. I should prob do the wed/fri thing though as its not on the pavement.

Also several of th md people have started showing up which is good. which reminds me to fb the soccer people. which i will do now.

Sick and regionals/counties

Well i havent posted in a while. As i was reminded yesterday haha. I have been standardly sick for approcx 10 days- the normal progression- fever/then runny nose/then cough. I also identified a fourth stage in between runny nose and cough its like a lull where the symptoms are less and i think im already getting better after like 4 days or so but really i sort of have 4-5 or so days to go. But at least it seems like im mostly better.

One thing is that its annoying that im posting now because it means that i was lazy?/paranoid/smart/wimpy in that i could be driving to gerry's race right now and then running in it. But im not- I could have made it timewise thanks to daylight savings mainly heh but i dont feel like killing myself(and mainly limping around for 3 days) to run a mediocre race that im not prepared for. Ugh heh.

Speaking of that my foot is getting better which is nice. For how long this will continue only the shadow knows but for now at least its good. I did do one light workout with TT last week- 10x400 in 78-80 during his 4x2400 workout heh. I wish i could have done at least like 1000s or 1200s at that pace but not after being sick hmph. Oh well. Otherwise I ran 5 days last week with some relatively stinky mileage prob like a little under 30(i have it upstairs obv but i dont feel like looking)

I suppose i have missed both counties and regionals on this report also- counties was fair as both laura and ashley had not great races but at least they made it. Erika and esp cheyenne did very well and merritt had a PR which obv she wasnt overly happy with. hmph. Michael was quite happy as he broke 18 and its hard to remember- ah jeff did quite well and oscar was standardly solid- he is actually quite a good racer im just thinking of it right now. 6th for girls behind towson and 8th for boys is low meh but we ran pretty well- actually some of the other teams just ran well.

Regionals was good the boys were almost assured of making it with 7 teams going to states(which obv we didnt know for sure until the coaches meeting hmph). Michael and sterling got out aggresively which is fine then they died a little bit in the last mile- but still good sterling was 1742 i thin and michael 46. Keenan had an awesome race and was our 5th guy with a 1914. he could be the michael next year hopefully. Oscar and Scott were both solid with high 18s. All that added up to 6th place- ahead of parkville but behind bel air who we need to beat at states. Hopefully the boys will not be way in the back teamwise- at least aim or top 15 or so maybe(i have to look at it maye after I finish this typing)

Girls were more nerve wracking as there were only 5 teams going which meant we had to beat Towson. First mile was quite good- really a little too fast for all of them given current fitness- but of course 90% of the girls in the race do the same thing heh. Still M was 615 and A+l were 618- that is def getting there! Erika was 647 i think. Even at that point things were looking very good as we had 3 in front of towsons #1 and erika in front of their 2 and Cheyenne and Rachel were gaining on two packs of 3. I think at some point in the second mile those two were in front of at leat 5 of those girls. Those two died a lot in the last mile but luckily there were few points back there- they did a good job of keeping it close but all the towsons did pass them back oh well. Laura had a very good race given her missing about 10 days in the middle- Ashley and Merritt were passing back and forth and then ash sped the last 400 and merritt got stuck. she just needs to learn to be more confident in the last part of the race. So overall we fairly comfortably made it actually it was about a 20 point margin. Gil showed some good sportsmanship by coming up to congratulate us after- too bad 6 teams couldnt go but if it was 5 obv we needed to be in the top 5.

Now we have to figure out who we need to beat on saturday. Last year 14th girls and 20th boys. With the sucky 3a south that makes things easier in terms of getting higher- the first goal is just to beat last year's placing obv. Possibly top 10 for girl which was the goal at the beginning i think and would be very good. It depends a lot in thie one on cheyenne- i will tell her just to stick with erika even at the beginning- as long as we can get her ankle to be ok that might work out. For boys top 15? as i said- we'll see.

Ok now i will watch new york marathon. Oh good job to allison dont worry you are getting faster!

We ran a workout in a hurricane!

Except not really haha. This was on wednesday btw. This weeks running has been fairly ok. Sat,Sun,Tue ran w Jamie around 7ish miles each. Monday ran by myself i was tired as crap for some reason. Tuesday watched an exciting MSJ/McD dual meet which McD lost 28-29 too bad ugh. Still they ran well. Then for some reason i didnt sleep for crap Tues night i didnt have a lot of caffiene or anything idk why. SO i finally fell asleep(or saw the clock for the last time heh) at 1225 and then had to get up at 155 to do the early wed papers. Not ideal lol. Then i was borderline on nap time because we were doing a wo at 10 sooo i didnt take a nap i played minesweeper to keep me enraged and awake and then took a shower instead.

The workout was good and quite hard. TT looked awesome again he did 6x1000 in 2:57-3:00. The hurricane title meant that it was fairly windy- not extreme but significant. I started off doing the first 600 of the first 3- 1:49,1:49,1:51. The third one was def hard. The rest was hmm the 400 finish for him plus 2:30 of another 400 jog so about 4 min which is a lot(i hadnt thought of this before really). Then i did 400/200 on the next one in 71/35 and then just a straight 400 in 72 because my foot was getting increasingly sore- not terrible ut i didnt want to overdo it. At the time the wo was quite hard and it was good in terms of running farily far at what i think is like mile pace right now but it was obv also affected by getting 1 1/2 hrs of sleep the night before heh. Not the best. 1 mile CD

I actually(and amazingly) did a good job of treating my foot thru the next 24 hrs. Thursday which was apparently yesterday?? wierd- i did a split run heh 30 min at franklin which felt fine then drove down to mcd and did 20 more min by myself which felt like crap. i should have just stayed at franklin as the mcd team went to oregon ridge anyway heh. I just counted it as 6 total i dont care about the break haha it actually made the run harder.

Today i ran at franklin 22 min i was going to run more but then we went to IHOP which took forever and AS USUSAL i didnt take a nap when i got home. It is tough but i need to do better as well. I dont have to look up field hockey seedings the instant i get home and then get distracted for an hour by the computer. ugh. So when i got back from ihop i just went to sleep and woke up at 6(pm for those who are playing along at home).

Counties tomorrow im excited. Its nice to refocus on xc for another month. The guys had a good wo on the track on wednesday- not a hard one 4 800s at easy pace like 305 and then 4 faster 2s also merritt ran faster than the prescribed pace but it will give her confidence hoipefully which is a lot more important than physiology esp at this level(or most levels prob heh). i think she did like 325/17/11/02 heh.

Im going to get good sleep on sunday because we have race for cure on sunday am and then im running the dustin bauer race in the pm. Goal is low 17s i think(maybe under?) we shall see. Weather looks quite good at least like upper 50s-60. Nice.

Oh i was supposed to do a steady run today but that got skipped obv- i'll just be more rested for sunday which is as good/better anyway.

feeling funny and steady run

so ive been feeling funny this week but pretty much only at prac. left arm tingling heh but im not having a heart attack i think its STILL remnants of the stupid csf. but today was better than yesterday so thats good.

running wise 3 days ago i did 6.5 then off on the meet day,then 5 yest then today mile on track then over to hh. 3 loops steady- 746,750,742 for 2318 total. so 40 sec faster than last time which is good it was a bit harder but not too much. next time slow back down to 800 and do 4 loops. this is obv a theme lol. i need more vitamin c i think.

mileage will be not good this week. i think now its around 24 ugh in 4 days out of 6

I'm a Dunce! Yay

So my heel was really sore after the wo sunday. bad since it was only a tempo. then i was running today and realized that i had forgotten to finish cuuting the back part. so the spot where the bone sticks out was landing ion hard plastic each time i hit the ground. lol not ideal. stupid heh! i have obv remedied the situation so that should obv help.

i still made it thru a 53 min run with tt today and it was sore but nit terrible. should be good by thurs.

4x1600 almost T st ev 7:00

A nice warm day today for a jump in the pool... i mean a tempo workout at mcdonogh. For me these days its pretty much the same thing heh. Anyway standard 2 mile wu then 4x1600 st ev 7:00. The idea was 552 for the first two and drop down to 548. Of course i went faster than that duh.

251/252= 543,249/253=543,248/254=542.high,247/249=536.high. This was still not quite tempo effort but def was closer than last time. I suppose this is the other way to do it which is to just run the same pace and it will feel more and more comfortable. Which it did today which is good. Last time obv was not as good so that is good progress. Next week is back to 6x1k and try to do the same 335 which is 86 pace and possibly bring the float down a bit. Then the next week is 2x3200 prob honestly aim for the pace i did today. Or aim for 548 and expect 542 heh.

Also it looks unlikely that ill run at the goucher meet hmph because of the homecoming parade at franklin. Kind of annoying meh but oh well. Still have the dustin bauer race the next week which was more important anyway.

Have to stay focused on xc we have a good chance to run fast tomorrow. Indoor is getting closer and closer though- very exciting! heh. Meet with the top 20 or so girls in a week and a half.

wo with TT 6x800 avg about 2:38

Ran w tt at mcd this am at 10. I thought i had a kidney stone last night(and i suppose i still might) so i drank 4 liters of water between 2 am and now(basically 2 pm heh). Its not bad if i do or it might just be that my back is tight heh. Anyway went to mcd and did 2 mile wu then 6x800 while tt did a 8k tempo. First one i started behind him and predictably started too fast a 75 for the first lap then an 80 for 2:35. Rest was a 200 jog and wait so 2 min even as he did a 600. Second one might have felt the worst it wasnt horrible or anything but 240 and it wasnt easy. The third one i just sat behind him and we did either 237 or 238 and then the fourth one was also either 237/8(one was 37 and one 38 i cant remember which). 2:39 on the 5th one then i led the first lap of the 6th one after taking 40 sec extra rest which helped. that was 76/77 for 233.high. TT did the 8k in 2624 impressive! I felt ok it was def tough but not brutal i was tired on the second and the last ones. 1 mile wd. my foot was a bit sore after but i iced it w corn hopefully itll be good for tom.

meet today at LR should be fun!

steady run yesterday

Running has been fair the last few days. Saturday i was tired after the meet predictably and ran a purposefully extremely slow 4 miles at mcd after a nap. Then sunday i was going to do a steady run but matt got mugged in the morning and he was mostly ok but he had to get him from the hospital and take him to get the car. So i went home and took a nap and then figured i would go to my moms house for dinner where he was fine. So no run that day which isnt great but not a huge problem.

Then yesterday went back and did the steady run- 1.75 wu then 3 loops in HH with TT it was mostly pretty comfortable pacewise my foot was a little sore. I might get some new shoes to semi replace the smaller pair i have right now they make my foot hurt a bit more. Anyway we did about 802/806/751 for the three loops i pushed the last one a little bit to get to 2400 even. The goal for this run is obv to go to 4 loops and slowly work down near 30 min. Maybe in spring or something like that as we cant do the woods over the winter prob hmph.

Today was a short 4 miles in theam at mcd and then 3 miles easy w the team in the pm. Its always hard to run more after they(or anyone) stop but its somewhat bad to just run off and leave them obv.

Also the people were talking about reading this glob haha im impressed they made it through all of the running nonsense. At least i have a fairly good amount about the team. Even though i didnt type anything about the gunpowder meet haha. Anyway tomorrow will be fun at least hopefully the other teams will not be stupid and run hard. Then well run fast on monday.

6400 i mean 2x3200 i mean 2x1600 and 2x800(tempo of course... more or less)

A long title for a shortened wo. Still not bad esp given how i felt yesterday. Went to my moms house on sunday hence i have mild cat scratch disease/allergy this week hmph. So yesterday i felt drained on the run. Idk if it was from that or else i was dehydrated or something. Actually i felt good before practice and then went to run after practice and splat it wasnt good. Is there a lesson in there somewhere heh- hopefully.

So anyway i drank a good amount of water today and we didnt have prac(for once) due to rosh hashanah. SO i went to mcd for a tempo which went ok except i did it too fast and too short. I was smart to break it up cuz i wasnt sure how it would go. SO i started out with a 542 that was i think even splits of 251/251 so good. Of course at that point i didnt slow down or anything and ran a 538. then i was semi tired plus i generally "punish" myself- actually it prob is by not doing the whole thing. Then during the last one i was tired so i decided to cut it in half and did 248 and 244. One minute rest for everything. This was obv not tempo pace but its not terrible to do some of them faster to get ready. It def wasnt 5k pace effort either though so that is good i think. 530 pace is 1710 or so i feel like i could do that now i think?

Also i might not be able to go to the goucher meet which is stinky we have a homexcoming parade that day which i will try to sneak out of. well see.

Another thing is that it is super hard to stay hydrated now ugh. Today was prob upper 60s to low 70s aand quite windy btw and i was drenched after running 5.5 miles meh.

yesterdays run was 3.5 miles btw in like 33 min heh

Bull Run et al

Well Bull Run overall was pretty good except for a few people(of course). Leading off the day from when we got there was the open race. Me, TT, Zach in his first ever xc race. Got out at an appropriate clip i was in second or third throughout the first mile behind TT and either blue guy or white guy. Mile passed in 532 which is almost exactly what i wanted and the effort felt just about right vs 2 weeks ago when it felt hard. Tried to stick with white guy and i think i caught back up to him near the dip but then 1-2 people passed me on the dip. I believe i was 5th in the soccer field and then repassed blue guy on the wood chip hill and pulled away from him. Supposedly the second mile was 6:00 but i think it was actually more like 6:20(or else that makes more sense because i dont think i went 6/640 for the last two). So basically held my ground the rest of the way until the last straightaway when Phil Diven passed me grr. 1810 or 1811 overall which is just about what i was aiming for(sub 18). TT won in 1655. Zach did 2047.

In the medium race our boys JV did a solid job, then boys varsity also ran well last year our #1 was 1958 and this year our #4 was 2034 so that is some good work(also all 4 people were different than the 4 from last year). The girls were a little disappointing as Laura was having a great race but then got dehydrated and fell over with 300 to go. Merritt was tired from hard running this week and didnt run well. Shell be fine next week if we take it easier. We had very hard wo monday and dual meet at hereford wednesday. Not quite ideal as its hard to run easy at hereford. No worries though because they are fit.

Small race was not great mcdonogh had 2! boys on varsity patty and matt brown and patty didnt have a good race like 1852. ugh he should be faster than me. i think it was a minute slower than last year meh.

Mcd girls did fairly well maggie had a good race low to mid 22s. Our JV girls performed well many cutting minutes off of their wednesday time. Of course when you start at 36-40 minutes its easy to cut some time but still.

Oh btw winning elite boy was 1553 some kid from va. nice. and oneda won the girls in 1903 as another va girl was right with her until 200 to go and then flopped over. still managed to come 4th though.

Since the race i did 6 relaxed yesterday and then a briefly split up 8.5 today(just under 3 at franklin- then drive to mcd with about 45 min break total and then 44 more min with tt- ill just call it 8.5 total)

Im fairly tired i might move the wo to wednesday which is prob smart. I have 3 weeks until next race and why rush it if im still tired?

36 hours of freaking out are hopefully over

Im tired of starting every single post with so therefore i didnt. I have been super worried about ashleys knee eventually we thought it could be her acl which if torn basically could mean a year rehab which would be bad. But it is not i dont think her knees are def a bit odd though because the top of her shin sticks out way farther than mine or most peoples. But anyway i went to watch the fh game tonight and she looked fine. Of course i was like monitoring every step in the second half lol(luckily i just talked to graff the whole first half lol which was nice btw) but she looked good. And she said it felt fine afterward. Of course they got killed by stupid catonsville which was too bad(obv i only marginally care as long as they stay healthy). Sarah got hit in the ankle by a ball in the last game and has been on crutches- not ideal.

Anyway my foot is feeling better. Did a workout on wednesday morning with tt we did diff actual wos but were out on the track together which is still fairly helpful obv. I did the good old standard 6x1000 with the 200 float. 3:36,3:33,3:33,3:33,3:33,3:29. Rests were between 55 and 1:00 and total was 2651 for 7200m/4.5 miles(depending on how much of a jerk you want to be haha). It was solid of course the pace was supposed to be 3:40(88) and it wasnt but the 333s were consistent and good. Next week I have a straight 6400 scheduled so well see how it goes without the breaks. Again trying for 88s which is 2312 i think- not terrible. ALmost what I did today but cut out the slow 2s obv.

Saturday is Bull Run open race. Im shooting for under 18 which i think is possible. One glitch could be if it rains a lot because i dont have spikes obv. Ill live. Brad Jaeger did a breathless report on the Hereford course and how it might get washed away- he is always such a huge exaggerator of "bad" weather. Of course its supposed to have rained for the last 2 days straight and so far nothing. And theres just one moderate front and a lot of widely scattered tstorms all the way to like iowa- so well see.

We had an easy meet at hereford wednesday as well with my plan of 4 more or less 400-800 m segments fast with the rest easy basically turning into a plod the whole thing for most people heh. Not surprising and no worries. Hopefully people can go faster on sat!

ugh LCL issues

Well i got a text about an hour ago from ash saying her knee was sore and hurt which i figured out was prob an LCL strain/partial tear. SO that is worrying obv. i remember when she broke her collarbone- not good. now i want to do something about it but i cant right now which is frustrating. But i told her to ice and ibu for now- i think she should sit out for a while and we need to get her to go to the doctor if it hurts tomorrow. Plus she needs to tell laudeman. Ugh the whole time ive been counting down to the end of stupid fiedl hockey. not that theres anything wrong w field hockey i like it but this is annoying obv. so ill text her tom to see how it is in the morning- hopefully it will be sore because then she wont just be like oh whatever its no big deal and go play more and then really damage it. Acutally i hope it rains tomorrow a lot now so we dont have the meet and we can look into this a bit more. or a lot more. the prob is if theres ameet then i wont be there at all the whole time. plus theres another dumb fh game on thursday ugh hopefully if she goes to the doctor they will tell her to rest. anyway well see what happens tomorrow.

had two nice runs w tt last two days left pf sore on bottom middle of foot blah blah blah the standard bullshit. ugh.

Ow/another good wo with patty

So today went down to mcd i was going to do 4-8-12-12-8-4 originally today but then planned to move it to tomorrow. However they were having prac so i decided to go obv heh. The wo was 6-8x2:00 with a 2:00 jog. There werent that many people there so we decided to do it on the track. so i just timed the 600s as the idea was to run 78-80 pace prob. it went 1:57,1:58,`1:57,1:56,1:52,1:50 with finishing the 2 min each time obv and then jogging more or less a 300. My left heel was mildly sore throughout and now is killing me as im typing cuz i tried to ice it with the cold pack. But the freezer is more efficient now that the house is a bit cooler so it is super super cold. I was trying to keep it on but it freezes my heel so i dont. Have to get the water bucket back out or go with the corn. Itll be sore tomorrow but hopefully not too bad. My knee is at 100% right now anyway so thats good. Im surprised the last two were so fast really the 4th one was the hardest for some reason idk why. Then the last two were a little easier. 6 miles total on the day w 2 wu and 1 wd. as long as im ok 2 runs on mon-tue-thu this week is the plan and a tempo interval wo on wed. 2 workouts on the track to get ready for bull run lol. At least(hopefully) itll be faster than the stinker at mcdaniel. Im just thinking right now dont worry about times and splits too much just run.

Also yesterday went down to navy to watch anna. She did quite awesome 12th place overall and 2nd on team. 22:42 on a significantly hilly course. I think she could be a minute or more faster in 2 weeks at paul short. Ah my heel is feeling a little better. In a few min i might hit it with the corn.

short but good wo/Dulaney dual meet

SO yesterday only ran 3 miles before the meet. I need to 100% run in the am at mcd on each meet day. Its too distracting and by the time I wake up its always getting close to time or whatever. I can do a short run like that but generally wos or longer runs are a nogo. SO keep that in mind for next wednesday. Btw with the way i type so at the beginning of a sentence it almost always ends up double capped. And often i go back and fix it bbut i dont feel like it anymore haha. at least not today.

So(lol) yesterday the meet was good. First of all the bus didnt show up cuz it got cancelled on monday due to a mix up by reed. there were then many emails back and forth and briefly(and then repeatedly) got reprimanded for not making a mistake lol. No worries what else is new. At least he started sending out the transportation sheet again. Itll be all organized for a little while and then back to the same stuff.

Anyway more importantly as i said the meet was good. Dulaney of course :/ didnt run hard which is annoying but whatever. Theyll suck at Bull run as usual anyway although we arent in their race. But Merritt had a good bounceback race which is good she felt much better after a good amount of running over the summer its nice for people to get rewarded. Laura was right behind and those two are looking quite good. I wish Laura wouldnt do the play or whatever over the winter cuz thats when points will really matter and it would be good to have two good people rather than just one- well see. Michael almost got the win on the boys side but Cookman caught him in the last 400. Still a good PR and 4 min faster than last year heh. Sterling came 3rd good job there too.

Today i ran 3+ miles with team and then did 10 short 400s on the JV football loop. Start every two minutes- nice and consistent ranging from 1:05-1:07. I need to work on hills Ill look at the sched and maybe add a couple wos in next 6 weeks. Its good that i did this wo even though it was fairly short its still much better than nothing obv. Plus i should still be fine for Sunday(track ladder). Then Wednesday as i said i could do the tempo in the am- i did it a couple weeks ago and it went quite well just have to go to bed early esp on a wednesday. Speaking of that i have to go to bed early tonight too.

Lastly going to navy tomorrow which will be fun! Watching anna run in the meet. Hopefully i can get a ride down with the Roths btw.

3200,1600,1600

Just to update after my tiredness- i did 2+ wu with jeff after the meet. then 3200 in 2:55/2:55/2:55/2:55= 11:40 good- it was a little harder at the beginning i wasnt quite warmed up. Plus humid. start at 14 min so 2:20 rest. started the second one a little too fast 251 then 256 but took a break- minor babiness and using the old tempo shouldnt be too hard(true) so 1:20 break then last 1600 was 252/252 so not bad overall. 2 lap walk cd on grass barefoot.

hopefully merritt wont get a stitch tomorrow!

Oh also the 3200 was certainly faster than my last 3200(almost than the first 3200) of the "race" on saturday lol. What else is new haha.

im tired

So i was goin to go to mcd to do 2x3200 before practice. but i woke up sort of in time but then came down to email results from the meet to the other coaches. then i started crapping around on the internet instead of cutting the grass(which was my other activity for the day) so ill try to do the wo after practice ut theres a meet. However its not that hard ill just do the wo. idk about the grass cutting haha although its pretty long lol. now ill rest some more for 20 min yay

Oof luckily i never get discouraged lol

Ah the last post was filled with such brimming optimism and joie de vie. SO today i came back to earth with a thud. Actually the last couple days(mainly thursday) i had been not feeling great legs just tired. I had run easy tuesday 6ish and then did 8 with tristram in the rain on wednesday- lots of stops etc maye this run made me tired idk. Then thursday i did a 3 mile steady run on track in 618/615/611 1844 total which felt fair but not easy as it could have def. Plus 4x200 in 39 to 36. Then friday 4 miles easy with team.

So this am drove up to mcdaniel for a 5k it was fun and exciting obv to go up there( i mean not earth shattering but still fun). Warmed up about 2+ miles and felt pretty good actually. Race started and didnt really feel comfortable unfortunately- it was fairly slick and i dont get much traction which might have been a minor problem but just didnt feel great. Got thru mile in like 524 but i was not feeling good at all. Then the second downhill mile was 6:00 which is obv a bad sign haha. Luckily as of this typing i dont know the finish time but it was prob north of 18. Becky Parks was standing at the 4k mark and was like "come on you can break 18!" Lol not exactly what you want to hear.

But like Clement said at the start "its a process" obv. The main thing is that my foot was only mildly sore and my knee felt fine after. Oh also i almost wiped out on a downhill lol but caught myself. And of course no wd i wasnt really mad but i def didnt stick around for more than 5 min after heh.

But really looking at the last 2 years it wasnt awful given the start and stop nature of racing. I mean certainly worth 30 seconds vs track so if it was 1730 that is (gulp) not that bad for now. the big question is can i get fast yet again(and again etc) or am i just slower now. Thats what this whole exercise is about i suppose haha. But i felt quite good monday and last thursday or whatever so hopefully things are progessing(which they are)

Goal for now is to break 18 at bull run. Pretty lame obv but i think my PR for that course is like 1715 so not that bad.

A presence ive not felt since...

So today was good. 4 miles this am with franklin(followed by NT diner- french toast and shake). Then nap then down to mcd for workout. 1+ mile wu then 5/3/2/3/2/3/2 with 2 min jog rest. 4 min after the first 5 min. I was going to do the first 5 a bit slower to warm up into it but that didnt last more than 150m heh. went thru the 400 on that in 78 then we just looped around fields etc. After that i was running with patty on the first 3/2 and then in front?! of him on the next 4. The second 3 was solid up the hills, the last 3 I feel like i stalled a little in the last 90 seconds. slow easy 1 mile cool down- i was fairly tired but not disastrously so. This was the best workout since hm 2009 or maybe even 2008. Also signed up for the race at Mcdaniel on Saturday so well see how that goes. No more wos this week except a steady run prob on wed am like 5-6 miles at 620 pace or so. Just keep making progress.

This weekend i did a good job of hanging in there. I woke up at 11:30 pm on friday night which is obv not ideal- then laid in bed for an hour and then watched tv for 90 min and then went to do papers and then went to boco relays. Which were solid btw. Its frustrating to always be in the same position in the county but lots of people improved over last year so thats good. On the boys side we basically have nothing but new people so that will be ok. Plus the team is working hard so as long as that is the case thats all you can ask for. I mean we had 15 girls and 19 boys there this am on a labor day morning- not bad at all!

So anyway on saturday i took a longish nap and then did an easy 6.5 at longnecker at like 7 pm. Then basically just laid around on sunday for 2-3 hours after i woke up then went to mcd and ran an easy 7. 45 miles in 6 days last week btw which surprised me i didnt know it would be that much.

Run tomorrow am- finally the very last day of preseason! that means i get a bit more rest although i want to keep running at mcd in the ams. ut i dont have to wait around for everyone anymore which will be good.

8x800 T

so ran a wo this am at mcd preseason. I was going to do it later in the day as ive been really tired in the morning but this ended up working out- i felt fairly good when i finished the papers so i was like screw it lets go. So did a short 2 for warmup(15 min) and then got started. 2:56,2:55,2:53,2:51,2:50,2:49,2:48,2:40 starting every 4 min. As always the first 200 was 40-41 after the first 2 which is not surprising as the rest is too long relative to the run. However the main thing is that these were at the proper effort which was not that hard so good! Def easier than the last time i did this which was actually almost 8 weeks ago heh. I did it faster and did 2 more so thatts good.I suppose the avg is about 251 depending on how much you count the last one.

Im feeling pretty healthy which is obv the main thing. My knee was a (very) little sore during wu but then that went away and my foot was a (very) little sore during the wo. Not bad at all though. Mileage this week is hm- i took sunday off then did 2 runs mon and tues, longer run wed which was mcdonoghs wo and wd with jeff and new coach lisa thu did 2 runs and today 7. So approx 8,8.5,7,8,7 or something like that i have it upstairs. County relays is tomorrow which hopefully will be fun. boys are steady but not that good, girls are more mercurial and better. also imani is in school at franklin right now lol so we'll see what happens with that. im planning on not having her though if shes there(and working) its a bonus.

The hurricane and a day off

I took a day off! yay- i was annoyed about it but then i remembered about 3-4 months ago i was taking 3-4 days off every week lol. Anyway feeling pretty healthy which is good. knees are pretty good. Also i dropped my phone yesterday while trying to fix the downspout and had to get a new one haha.

what the hell is going on here

Ran easy this morning 3 miles w franklin. Then ran at belmont in the afternoon just wanted to do the 3.5 so be careful w my knee. Also test out what happened yesterday. So checked the first mile that sb measured it was 652 which was comfortable. Got to the turnaround at 1154 which is a little disconcerting because the standard there is 14 min pretty much. Then the mile on the way back was 616! a little down hill for the first half- then the last 400 is uphill which i need to work on. So the total time was 2252. I was thinking in the last minute that i really screwed up because now if i come run 27 min for this run ill be like what the hell haha. Its not even like im trying to do these runs super fast. Wierd. Prob cuz im not really doing wos. Also who cares unless it results in a good race although it is fun heh. Tomorrow no am run- then im going to run at the river rd trail for about 5 miles so that i dont get any splits etc and run too fast. Id like to take one day off over the weekend even though my knee is feeling better but id like to totally get rid of it.

Next week id like to do approx 45-50 miles hopefully. Then two steady runs(which seem like regular distance runs now- one of them a little longer so combine a longish run with steady run that would be a progression run. Then a CI on the track im thinking 4x1600. At SIX MINUTES. That should really feel like tempo if these trends continue. Eyyyy! Haha good old disco stu.

If one could run without getting tired, i don't think one would often want to do anything else

so for today at least old c.s. had it right. This was easily the best run since i started this glob- i cant remember a distance run this good for years. ran at mcd- did the new loop just to check it out then got on course. It was 6:23 to get to the mile mark at that point i felt quite good but was mostly just monitoring my knee. then checked an approx time at 1.25 and it was 1:40ish for that 400 so that was surprising- rolled down the hill to the 1.5 which now i cant remember but it was good. Just kept cruising to the 2 so that mile was 635- the main thing is it felt like 8 min pace- or really easier than that just nice floating along. So went over to the woods and ran the loop in 8:01 which is normally the steady run pace- still felt easy(that is 624 pace?!?). Finally started to get tired on the last mile back a little which was 3:09(flat)/3:19(up the hill). I didnt like gun it to get a fast time but i pushed a little. Finished up back to the track it was 37:37 total for a bit more than 5.5- its actually nice that the distance is somewhat undetermined as then its less likely to get obsessive about future runs heh. Although its also nice to get some of the split times.

This is obv encouraging- 628 up the hill is getting semi close to that mythic run at some point on the monday night runs when i did that mile in 600. Its also nice that this sort of just came out of the blue heh- of course now ill prob have a month of slogging along at 730 pace lol.

Obv the sumer running with anna was good and im in a good position once my knee fully heals up(it was about 80-85% today). Ill prob run w franklin easy 3-4 tom am- maybe maybe run tom pm- the nice thing about having good runs is that it gives you the confidence to rest if necessary(not too much though lol). Also i have been sleeping more the last two days which always makes a difference. I feel like im in moderate sleep derivation at all times which is obv not ideal. I will work on that.

The team is also off to a good start. The had a very good workout today. Girls varsity looks excellent- best Franklin team ever potentially- we just have to get viki on track shes the only one who is struggling. Merritt,Ashley!,Laura,Erika,Sierra(just have to convince her to do the races shes in her best shape ever). That is a good team- maybe not beating hereford but not laying down and dying for them either. I want to beat Catonsville! and maybe Dulaney!?

Boys are looking good as well- Sterling.Michael,Scott,Esanye,Jeff maybe Sterlyn??!
Also im excited about the JV possibilities- a lineup of Oscar,Matt,Collin,Brent,we need one more which could be Martin- hes been running for all of 10 days and is starting to look ok. Good times- today at least

wow no post for a while

SO this week has been a bit of a rest week. Mainly because my knee has been a bit sore. I should go upstairs and check to see what ive done but i dont really feel like it. Itll be on the order of 30-35 miles. I took it easy for 2-3 days with short runs. Did a 5 mile steady run with anna on tuesday the 5 mile loop in like 34:16 which was good obv. Apparently anna doesnt feel good today so i might roll down to mcd in a few min for maybe easy 6-7. Then maybe steady run tom i think. My knee like suddenly got better which was cool yesterday it just felt much better even though i ran twice for 9.5 total. The second run was w anna and bridget at the river rd trail. easy 6. anyway not much else to report on that front.

first day of preseason was today- not bad lots of people and lots of new people. im concerned about the status of viki and i should prob talk to martin. hes not doing football or xc which is dumb. everyone else is pretty much ok.

Snakes on a pl... washing machine

So last night i was going to get the laundry out of the washing machine and found a small snake in there haha. He must have crawled in thru the pipe i guess he was sitting right on top of the laundry(after it went thru the wash cycle). Then i tried to get him out ut he went under the pillar thing in the middle. So i went to ed. Eventually i got him out today it took a little while heh. So that was the adventure of the day.

As faar as running goes my knee has een a bit sore which is annoying. My foot is doing ok- i was thinking about a workout tomorrow but i might skip it. Maybe another mile of strides. Im not sure yet.

Yesterday did 3 in the am and 6.5 in the pm including the aforementioned mile of strides(6:22 with most of them in 18.)

Today was a good 8 at o ridge w anna merritt michael and matt. Again felt fine aerobically and legs felt good except for knee and foot as i said. Paces are getting easier and easier which is nice. i think i might try an easy am run and no wo. well see.

Btw the tempo yesterday was good Michael was 617,616,606 st ev 8 min. Merrit was 637!(too fast), 703,715 st ev 9 min. Both good- have to get merritt to run slower obv at beginning. Then Michael did 8 today- tired at end and Merritt did 6ish

also free at last! or much more so than before

moving along

Well this week has been ok. I had 47 last week btw i dont think i can remember all the runs now. I started a paper log also for august cuz im better at writing down just mileage in that.

Anyway i can remember this week at least-

Sunday ran at the river rd trail- felt pretty good again ran it slightly shorter and slightly faster than last time- 49:50 but turned around a tiny bit earlier. good just dont start racing this run heh. still i like it

Monday AM ran w anna at mcd 6 miles easy felt fine. then practice w ash and sierra. ash did some good hjing and said she was a little sore in the tendon on the side of her leg. sierra was mad that najatee is coming to franklin.

PM ran w michael mer at mcd(others were there they did less matt r and oscar mainly) 1+ wu then 8xslilghtly more than 800m loop of progression run. Felt fine effort wise my foot hurt quite a bit on like the 5th lap in that area for like 5-10 min i was going to stop early ut then it felt better. Im a little worried its the new shoes? idk that would be annoying though i just bought them obv- the cumulus asics i mean.. ill try them on a short run tom.

Today ran at trail w anna and merritt. warm up to 5 mile mark then ran 637 to 6 then turned around w merritt and back down to car- then back up to road near 5 mile mark and back down- we did 2x2min faster on the last part which she just did to speed up which is good. Make sure she is not anemic(dont think so) or dehydrated(possible)

2 runs tom then steady w anna on thursday,id like to do a tempo this week which would have to be friday oof. well see about that cuz then saturday would be a medium long run- maybe just regular though. not too hard tom then. the friday tempo might be a dumb idea like i said well see.

BRRC 2 mile

So the second race of the summer went according to plan(which is pretty much standard now- oh im so smart- lol it only took 25 years :/). Warmed up a bit shorter than normal due to watching some of the other races that we had people in. In order as i rememer were Brandon and Ethan- fair in 252 and 317. Sierra had a solid 253 she almost beat denise haha. not bad for 3 days a week more or lesswith usually 1-2 days of hurdles. On the video she looks smooth for the first 300 and then got tired unsurprisingly. Dakota had a very good race 213 which is good as hes been showing up a lot and working hard. Ashley had a funny race in that some college girl took it out in the first 200 so she actually had to run moderately hard. Watching the video of her run is just awesome really esp after watching myself and lots of the other old(and young) people in the meet. So she won obv and ran 60.99 on my watch. Also i can pester her because she doesnt even look that tired when she finished. Keep in mind this would have practically tied her PR 4 months ago and now she strode it in a low key brrc meet with no training. She can be soooo good- we shall see calm down lol.

In order to stop blabbering about the 400 i will talk about the 2 mile. The plan was 528 and then anything at or under 528 for the second mile and as i said i did a pretty good job of doing it. 82 for first lap(just 440 splits for this obv) then moved in front of a big pack into second way behind ed. 80 then 82 then 80? again anyway it was 242 and 524 which is obv good. I was tired but not bad at this point(and really the whole way). SLowed a bit i cant remember the 5th lap of course at 1 1/2 i was 810 so that was a 246. Could have pushed harder competitively in the 7th lap which was a stinky 85 thats where this kid from north harford caught me so 935 with one to go. I sped up somewhat in the last lap im pretty sure it was 1056 or maybe 1057.

So pretty much as expected- this is just like early March. Ill prob run significantly faster in the next race im thinking itll be that 5k in Hanover in 4 weeks. Some more good training time. Then hopefully i will keep running after that heh. Also my foot really didnt hurt at all and i wore the flats. That hasnt happened in quite a while which is exciting.

Then we ran the 4x1(also a good sign that i even ran it ha) ashley led off and caught up to ed haha ill tease him about that if/when i see him. Then sierra handed off to me in 2nd ugh as she ran a good backstretch. Luckily only one person passed me(also being in lane 1 was a lucky move) Of course she was a high school girl lol but no worries. My foot was in fact a littel sore after that hmph. And mildly/moderately sore this am but not bad. After nap it should be ok.

Only 4 miles for the day. Also earlier in the week did 7 mile run at mcd on monday including 16x1:00 pickups. Felt solid for a while then tired on last 3-4. Tuesday ran with merritt and sierra and ash and allison at franklin easy 3 miles in the am. Then ran w anna at her house a short 6 in the pm. So 7+7+3+6+4 27 for the week so far in 4 days standard- i cant quite get above the 50 mile range but i will. Also each week hasnt slowly gotten a little more intense over the last 3 weeks or so so its ok if im not running more mileage.

Ok enough this was a long post heh.

good river rd run

Yesterday had a good run on the river rd trail. The exact times always differ slightly depending on where i park but this was from the one spot right next to the trail. Went out to henryton rd obv the normal way and up about 1:20 from the bridge to get to 27 min and then turned around. Felt good on way back so ran 5124 total so 2424 ov on way back for what is normally called 7(and is 7). Which means the way back was basically 7 min pace which is good. Esp on those trails. More important than all that is that i felt good even though it was hot and humid and it was fun to run a bit faster on a distance run for once. Light wo today 15x1:00. Also i was down to 150 after the run(and after drinking a fair amount of water) which will help me fight the dark side lol. good.

hot week

well its been warm this week obv. The week was ok- my knee has been a little more sore than expected but not really a prob. The big question is whether i can remember 4 days ago.

wed- ah this was a hot day when anna got a tiny bit carried away with time placement heh by running at 345 at longnecker. she did 2 miles before i got there and then we went out to the intersection and back as she didnt feel good. SO 4 miles there. Then at 6 i ran w the team 1 mile wu then 4 800s in just under 7 min pace(merritt was 319,317,324,322)- matt r about the same scott was in the 310 range. so 4+3 for the day

Thurs- ran w anna at LRes trails- she was much much better and this was a good solid 8.5+ - we did approx 50 min on the trails and then added on 14 min on the road. I felt pretty good

Fri- Ran by myself at mcd- 2 mile wu over to woods- it didnt feel that hot for the first mile and then slowly continued to feel hotter and hotter heh. Did two loops at steady pace 8:04/7:52 for 15:57 which is def not bad. Obv if it was 10-15 deg cooler i could have done 3 at that pace which is not bad after 8ish weeks of running. This wo is a good strength builder obv. ran slowly back via farm rd and then melted a little haha

Sat- ran w scott,marc,matt and merritt at ncr. Out to monkton and back- i was in the ack w merritt for most of it as she had a fairly bad cramp esp on the way back and didnt feel good so we went slow. she is pretty tough it was hard to talk for a while. Hopefully this will go away i know of david mcneil for one is an elite runner that continued to get side stitches even though he is very good. lots of people sort of grow out of it. 7

So 50 miles for the week. I was going to run again on saturday but i wimped out and went to the airport instead. Also starting to significantly look at race schedule for the fall. Thats why im not overly stressed about training now- im doing ok and keep it up but the main thing is whether or not i continue once school starts. We shall see! Also im feeling significantly freed up by recent events well see how that goes as well. I still think i can go back under 16 at some point in the future which would be good. Not right now though lol.

im pretty fast- for a LUMBERING OX lol

http://www.youtube.com/watch?v=ezTBS9ShGqs&feature=related

So im posting this to look back on if my form ever gets better. My turnover is soooo slow. Both at the mile mark and on this one at the 2 mile mark(2:49ish) i appear to be going approx 20 strides per minute or more slower than everyone else- or lots of people. Ugh heh. Plus im leaning forward too much. Also my right foot placement seems to have gotten worse it land like sideways try to work on that. Oiy. Oh well if i can correct some of these things it could help obv.

This week has been ok so far. Ran with Patty on Sunday which i think i already put.

then monday ran at mcd- 1 mile wu then 3+ with anna at approx 640 pace which is feeling easier so thats good. Then a mile on the track w mat dakota and merritt at 720. Then 4 strides and 3 laps around football field barefoot. I just realized that this was far short of the 7 i thought it was heh- more like hm a long 6. Hmph. The franklin people did 3 progression run and then the steady mile plus the strides.

Tuesday- today! ha- ran a sluggish tired short 4 with merritt at franklin. sierra ash and dan came for prac they did 4,3,3,3,2,2 Dan did 6 4s.

In the afternoon did short 6 with anna and patty at oridge. felt tired for first half and then better second half. of course it was boiling hot. supposed to be that way for a while thru sat/sunday it seems. so this week is 5+6+4+6 21 in 3 days fair. longer run tom and two runs on thurs. then wo friday which i demand to be at the proper pace or even slower. maybe start at like 608 i like that idea actually. I tell everyone else to do it and then dont do it myself. Not this time! lol. but try it esp if its like 99 degrees.

The Rockville Report

So rockville went acceptably well. Meech was there- warmed up with him and then ran the first 2 miles with him as he was doing a rpogression run. First mile was tolerably paced- 5:32(5:36 on clock)- next mile was ok i felt encouraged that i was actually running a fair pace which helped. Got to two in 11:32 i think-more or less obv so lets say 556 for second mile. Meech passed me and pulled away avec rapidement haha he was out of sight within like 400m. Ran with the 5th woman from about 2.75-4. Its a tiny bit annoying how the 4th mile of this race gets rearranged at least every other year. WHy cant they just stick to one course idk? Anyway we went up back up around 2 uturns in a parking lot heh. So mile 3 was 1735 and mile 4 was 2352- fairly standard. At that point i knew i would get under 30 unless i fell over or something given the last mile. Maurice passed me just before 4th mile and pulled away avec rapidement(sense a theme lol). He is doing well i wasnt even worried about it cuz ill beat him soon obv if i keep running. I was tired on last mile and just stayed steady so several people blew by. Finally with like 150 to go i got a little sick of it so one guy ppulled up alongside and i sped up and pulled away from him. Of course I should be able to outkick anyone in the 2940 area unless i was dying. The main good thing is that i lifted a tiny bit and my tendon/foot didnt hurt so that good. Of course i was prob "sprinting" at like 520 pace lol.

So overall 29:41 which is obv fine for now. Soon hopefully back into 28s (actually on next 8k whenever that is) If its far enough in the future and i keep running maybe skip 28s and go to 27s heh- well see.

My left heel was a bit sore after(no wd just very light stretching and walk back to car). Mildly sore next am and much better after long nap during day. Ran 5 miles with Patty in the evening after watching soccer which was an exciting game won by Japan. It felt ok i was tired from race more than sore. Keep icing which i think i forgot actually grr. Tempo with anna tom. oh try for higher mileage this week i might do an am run tom hopefully mid 50s as i think ive said before.

semisleepy

just had a nice chicken burrito. soon i will have some ice cream yay. so the last two days have been fine- a bit more restful. yesterday ran w anna and becky yep at river rd trail. out 22 min and back we were going slow and it felt easy(like quite slow). call it 5+ maybe 5.5

Today ran w anna patty marc and matt r at mcd. 5 mile loop- sort of over to woods then went back for matt and lost p and a but found them again eventually. then 3 laps on track with 2 laps of strides. the straightaways were 18 basically. i should start doing these 1-2 times per week. i could feel my tendon in my heel slightly onthose.For me they are better than strides with rest and stop etc(obv)

So tomorrow i will giveit a shot unless i wake up and feel like crap- which is highly unlikely. only goal is sub 30. hopefully i can manage that well see im not going to be worried if idont. im going to wear the training shoes which is smart i havent done a road race in ? prob did one in the winter i think.

total mileage so far this week is hm say 39. i sort of wanted 50 but its better to not worry about it obv its basically just no am run on thurs. next week 52-56 somewhere in there.

cat scratch again sigh/Sweet Air

So i got the cat scratch as i said in the previous post. however as of now it doesnt seem too bad. seems to be getting better after only 4-5 days hopefully i have some good antibodies now- i guess well see. yesterday was the worst day prob- or so far at least def. And it wasnt really that bad my arm was just burning for a little bit.

So the last few days-

Sun- Ran at Sweet Air- no wu as usual(no wd either heh)- ran w stas,greg lang,charles powell at moderate pace for 1.5ish miles. I knew i could climb better then greg and didnt even really pick it up he just slowed down on one of the climbs by the houses. so stas took the lead and pulled away- ran to first stream crossing in second. i climbed the long climb after the stream like crap i was going at the pace of a dying turtle- so charles was slowly reeling me in all the way to the second stream. after that he was right behind me and i told to go ahead if he wanted cuz i was climbing like shit(which i was). But he said hed stay behind and apparantly was tired or i managed to pick it up because i pulled back away from him over the last two miles. time was 45:52 which is not bad. 30 sec slower than last year(if last years time was accurate) and a minute slower than 3 years ago- not bad considering 3 years ago i was coming off of a good spring. fun and difficult heh- also i think i was tired from the days before.

Mon- Ran at mcd with Michael and Anna- .5 wu then a short 4 tempo 800 on track short 3 for course and 700 on track. It was super hot for this run and we ran at 4:00 lol. They both did well and i did the whole thing i felt ok legs just tired breathing obv fine it was like 630 pace.

Tue- AM Ran at franklin w viki and sierra and dan. 3 miles total at various times with various people. viki did about 2.5 sierra did 2 and dan and ash did 3x4x100 on the turf in 16-17ish. Sierra did her second mile in ? under 8 i was timing something else but we did a lap in the middle in 2:00 and then a 200 in 47 as she sped up. I wish we could get her allergies fixed!

PM- Ran w anna at LRes trails. Hopefully this was the worst ill feel w the cat scratch thing. It wasnt horrible - the first 35 minutes were fine the last 5+ not so good. Really i just felt bad after we stopped after the climb back to the car she did 3-4 more minutes and i was like nope thats enough for me. My arm was burning as i said but not bad.

Wed- Ran at ORidge. Moderate run pob in low 7s for pace maybe faster sometimes on flat parts. Luckily it rained a little in midday and was cloudy or i would have had more of a hard time. did a loop on top plus some extra and then the first half of the course(more or less heh). 60:44 total- today was much better than yesterday i felt the same at the end(not great) but it was 15min father and significantly faster. Hopefully easy tom and friday!

Oh ash and dan did 6 200s this am and sierra hurdled and did 2 200s. Ash did 38,38,31,41,38,31. sierra did 36,31. she already seems more comfortable with the 8 steps to the first one. ash is ridiculous with her moaning and groaning lol but shes doing a good job and shows up constantly.

The pm prac was fairly good a lot of the good people are away. Dakota looked good too bad hes graduated also. Matt had a good run 8 wood chip loops in 30:15 dakota was 28:45. oscar was a new freshman who looked pretty good. we'll see.

oh i might have drank the most water ever post run today- almost 2 liters(prob1.5) in like 2 min heh :/

6x800 T - shockingly i ran it too fast lol

Hopefully i can remember the last 3 days.

thurs- ran w merritt(mainly) and anna ,cmac,zach,michael at cokeysmill rd trails. raspberries are sour this year which is highly disappointing. i should try the ones in the back yard that just reminded me. 4.5ish miles easy today- good easy day. also the paces were quite good yesterday i forgot to mention that the tempo for the franklin people was quite sensible i like it.

fri- am- ran 3 miles easy plus 3x100 in like 19-20 while esanye ran his 150s.

pm- an actual workout! been a couple/several months heh. 2 wu with patty then 6x800 start ev 4:00. Stunningly i ran too fast. will miracles never cease lol when do i not run a tempo too fast. but really ist all in the first 200. I think the first 400 was 85 every single time. The times were more or less 253,252,254,253,254,247(the watch as always is in the car but those are close). Felt ok it was a little too hard since it was a little too fast- no worries. Changed to the red light shoes for the last one. My foot was functionally fine and sore after- im still learning about this soreness/injury and how to manage it properly. .5 wd

Then last night i went to bed at about 1050 and got up at 1230 after dozing for about 30 min and worrying about team for 70 min. so not ideal haha. But at least i was less allergic to the cats and hopefully lessened the effects of what i think is residual cat scratch fever(cue music). So watched some good late night tv(troy and a dallas/san fran nfc championship from 1992- whoa TMI) and then did papers and then went to ORidge for a tired 7 with anna. 58 min- it actually could have been a lot worse. Then slept from approx 11-4 which is good. Hopefully go to bed early tonight. The lymph node swelling is down a bit hopefully soon it will be gone again.

So this week was good 48 miles as far as i can calculate(not that far haha). 9 runs i think i cant remember. intensity increase for sure so ok. health is tolerable. i should take a cold bath today- i might not sure.

Sweet air trail run/race tomorrow. Need to go to bed early def. maybe a couple hours. that is all for now

Week- im tired and cant think of a title

This week has been moving along. Today was good. Before that the rest of the week. Im actually getting a little more organized and less stream of conciousness on these posts. except for this paragraph heh.

sunday- I actually made it to the pancake run which was good. 4 miles and then feast. Was going to run in the afternoon but started reading unbroken and then didnt make it(i think im not sure if im getting the day when i read it mixed up but who cares)

monday- AM- ran with anna at mcd. 1 mile WU then 3 mile tempo on course more or less 19:30 1 mile WD. felt ok
PM- ran at river rd trail 16 min o+back. felt good on this run

tuesday- ran at mcd with anna patrick merritt matt. everyone was pretty tired today which made me tired by osmosis and then i didnt feel like doing extra so decided to run tomorrow am which i did. 5 miles fairly slow.

Wed- AM- Ran 2 3/4 wu( 2 1/4 by myself and then 2 laps with Ash/Dan) then 4x200 with Ashley - for me they were basically all 36. My foot didnt explode and actually felt ok even on the rock hard franklin track. Interesting. Ash did 34,34,35,36,40 lol and then "strided" two 100s. The main thing is that they were out there. Sierra did some light hurdles but at the end was angry about mcneil possibly coming next year which is worrying. Btw if ur reading this 1. You are awesome 2. It will make you better 3. This kind of thing does happen sometimes with good freshmen or transfers coming in. Hopefully she will be positive.
PM- Ran with anna at longnecker rd. Ran easy for the first mile which was nice as my legs were fairly bricklike which was to be expected. Then the middle 5 miles felt good nice and hilly. The last mile after the long down hill i kind of ran out of gas a bit but no worries. Total run was 49:30ish i left the watch in the car. I think almost as fast as that one fast run i did by myself a few months ago- it was cooler then though.

So 28 miles in 4 days not bad with a 4 and a 5. Need to get back in a few longer runs although today was good. Also my foot felt pretty ok on the evening run i forgot to say that. Easy tom then probable wo on friday. Also now i can do the sweet air run again rose is taking mom to airport.

fast run/hashawha

Well yesterday was quite good. Ran a relaxed 50 minutes for 5 miles with sb and tt in the morning at belmont. Then ran at anna's house in the pm- did the 5 mile gore's mill road loop in 34:20 which is much much faster than we have done it before and it was easy- like surprisingly fast. Second time in two days for that kind of thing which is good obv.

Then today went up to camp hashawha and felt like crap lol. Not a big deal ran with Matt in the back and got through a slow and nice hilly 6 in 47 min. He did well. Patty zach and anna ran ahead anna did 10 and patty got lost briefly heh.

Next week i think i will do a light tempo workout prob the standard 6x800 in 3:00. Need to figure out when maybe friday?

Rockville!

So i just signed up for rockville(to save the 5 dollars since it goes up tom heh). When is the last time i ran a race? i guess its actually not that long ago about 3 months. Seems like more heh. Goal is under 30 minutes. I will do a light workout next week to test the feasibility of this idea heh.

Today was fine still in the red shoes. Ran at mcd with Merritt(mainly) plus anna,patty and luke went ahead after 2 miles. Merritt is getting stronger def we did the 1-2 in approx 710-715! Felt easy btw. Her foot (pf) is a little sore. Who doesnt have pf grrr. Anna felt better than yesterday and pattys hip seems to be improving.

5.5 miles total so 34.5 for week so far. I really should start writing this down a little. two runs tomorrow i think. then longish on saturday. Also did 3 good laps at the end with 2 100s in 19. good!? haha

Still with the flats,wed wo

So i havent gotten back to pick up my black trainers yet. I think i can make it to friday without too much trouble. My foot is a little tender on the bottom part but not bad.

Tuesday- Ran with Anna at LRes. I was mildly dehydrated but luckily not bad as the first 4 felt fine and the last 1 felt bad. Also luckily we didnt do 6 or more haha. Ok

Wednesday- AM- Ran at LRes with TT- he wanted to see the trails so i showed him the part not across the stream. This was the exact same run as yesterday haha. Fortunately my memory doesnt work too well(im like an emu) so no worries!

PM- Ran at OR with Anna- Up to top loop for a loop- she felt bad with cramps so we slowed a bit(this was a moderate run) Then finished the run around and back to car- got a drink and then did the first half of the xc course. 54 minutes total- felt alternately good and not great. Foot the same sometimes not there at all sometimes a bit sore.

Then prac with franklin- a solid 12 people which is obv good! wo for top people 1200-1200-800-800 all tempo with approx 1:15 rest. Michael was a machine at 95 pace good(he did an extra 800)- 4:45/4:46/3:10/3:10/3:11 more or less excellent. Matt R had a good wo, Merritt went too fast on the first one and is dehydrated. She did well too though under 7:00 pace for everything(4:55ish/5:07/3:22/3:30). The girls group of Allison,Becca,Nikki,Rachel did a good job with some 8s and 4s

Then everyone did 2-4 200s at the end, Esanye was here btw and helped Michael through the wo alternating 400s and then dominated the last 200 heh. Good job for him.

monday workout and Western Run haha

Sunday- Ran with TT at the old Western run road run. Im talking like we used to do this all the time but i think ive run there once before. ANyway a nice 56 min run out and back. Good rolling hills al the way- nothing massive but rarely flat. It would be nice to do this more often there are basically no cars although i think on the weekdays there would be more obv.

Monday- Ran at mcd with Franklin group. 1 mile wu then 4x(2/1/:30) was the wo. I ran with them for the first set then went with anna for 1+ miles of her tempo then continued the workout. It was 37 minutes plus one mile which seems like it should be almost 6 but didnt seem that far. I think ill call it 5.5 since i had a 7.5 yesterday anyway. I wore the red light trainer/racing shoes because i left the black shoes at the other house ugh. Im struggling with rememberinig the shoes these days. Michael M is doing quite well and Merritt is too- just make sure she doesnt run too hard. 8 people but several of them are not great obv. Esanye and Allison did 6 200s- him in 30-32 and her in 40-42. Not bad. Matt R did 3 sets- keep in mind these are some long wos. It will make the 800s on Wednesday seem short hopefully. My foot was a little sore due to the shoes but not awful. Feels fine after icing obv. Wo with anna on wednesday. Also possible workout for me next week?? we'll see. 6 800s in 3:00 potentially. Standard restart for wos after standard summer restart. Hopefully one of these years i can keep it going in september heh.

rest of week

Hm i need to come up with some better titles for the posts.. Will work on that. So lets see 3 days since the last post that is about the limit of my memory.

Thursday- Ashley and Sierra ran a workout of 4x200. Ash did 31.8,31.8,32.,32. Its hard to tell the speed she is going at least when she is slower than 30 because 31 looks the same as 35. I will quit if she doesnt run 216 next year. Sierra did 36.,36.,31.,31. That is not bad at all I think she could def run 62-63. Shes been talking about 800 again. That could def work better indoor with the order 4x8,55h,4x4. Outdoor who knows.

I ran later in the day with Anna(first) then Merritt(later) total was approx 5.5? I cant remember and the watch is in the car i dont feel like getting it.

Friday- Ran with TT at mcd. Down farm rd to woods,2loops and return. The loops were in 928 and 920 which is fine felt good. Nice to run a bit faster every once in a while(heh 720 pace or something "faster" i guess) I left my shoes at annas house and was going to run in spikes which would have prob been a disaster but luckily tt had some extra. Good run

Saturday- Ran at trail with group. Anna,Michael and Scott went ahead. Me Dan Merritt and Matt R ran right on 800 pace or a touch under out to 6 mile mark and back. Then down to 3 and back up and then Merritt and I added on an extra mile to make it 7. 55:20 felt fine obv my foot got a tiny bit sore by the end possibly because of the harder surface or the same surface the whole time idk. Iced when i got home.

So for this week hm- i think ill say 45. IT was 27.5+5.5+5+7 sounds about right. Hopefully upper 40s to 50 next week.

good attendance!

So there were lots of people at practice today which was nice def! We'll have to see if that becomes standard or if that is the once per summer that everyone just happens to show up which happens from time to time haha. Anyway the workout was 8-10 loops of the wood chip loop in progression run style which they did a good job of. We will have to do this again every two weeks(which i was already planning anyway heh). That loop is also significantly shady which is somewhat hard to find obv. Michael was the only one who did the full 10 it took him 33:45. Merritt did well with 5+3, Scott,Matt R etc. Girls outside of Merritt were ok they were working but not in shape. Sierra and Dan did 8 100s and then 2-3 loops.

I had a good run at mcd we only did the 5 mile loop without the bottom loop so 4.5 then i ran a mile on the track at the end which was in the range of 635-640 and felt ok. foot is continuing to do pretty well- ill do a few of annas wos im actually hapyy were not going to hashawha tomorrow because i prob would have run too hard and hurt it. Not that im able to run very hard right now anyway haha.

Yesterday btw we ran at OR with Michael- the standard 5.5 loop plus the road loop for slightly over 6. Hot.

So 27.5 in 4 days which is fine. Tom do 6.5 and fri/sat do 6-7. Try for 50 next week on 9 runs.

Early goals for July(since it looks like i will actually accomplish my june goal!?!) are i guess run every day again, do a solid steady run at sweet air, make it through rockville as long as everything is going well, and pace/beat(haha the pacing is more important obv) ashley in the 800 at the end of the month.

Btw hopefully they will have that IAAM preseason race again in August. Maybe by then i could actually sort of race? At least at like 545 pace or something- hopefully

Sun/Mon

So first of all 40 miles last week which is ok. Yesterday a jogged 3 easy miles w Ashley Sierra and Dan. Then drove down to re lee since tt had been working at the store. Did a solid 7 w him(he was doing 13-14) which felt a little hard but mostly good. my knee was sore at the end. Then today ran w anna at her house 6 miles on the pancake run trails which felt good.

Practices today Ashley rann 8x40 she is still not so good on wu haha but the last 6-7 looked quite good. Sierra did some hurdling. In the evening practice Michael and Merritt did 12x1:00/1:00 jog which looked solid plus 4x200 at the end. Solid 5 miles for them. The rest of the people are still developmental. Allison is getting better slowly.

rest of week

so the rest of the week went like:

Thursday- AM Ran with Ashley and Dan at Franklin. I was undecided on whether to run or not but shockingly decided to run! WHat a miracle. So it was 800m wu then 5x300 on turf in right around 60 for all of them except the 4th one was slower like 62-63. Ash did well slowly getting used to longer things. Her feet are still a bit sore we walked two laps after to hopefully strengthen them.

PM- Ran at Mcd with a lively group of anna, cmac, merritt, michael mer- 5 miles for me on the 5mile loop

Friday- 3.5 miles easy at River rd trail

Saturday- Ran with group in am at LRes trails. 5 miles O+B and then added on a mile with anna at the end. Merritt ran 5 miles and was a bit tired. Dontoverdo it with her!!

So 40 miles for the week that is a modern mircale obv. I might run again today not sure like 3 miles.

Expansion Time

So ran a good 5 today with anna at her house. Had a funny headache inthe morning but it went away mostly by the day. Feeling ok 23.5 miles in 4 days not bad.

I think im going to expand the glob a bit to start putting more of the various team/runners workouts. So they first tempo workout of the summer went something like this.
These started more or less every 5 minutes(at the 400 field obv)
Michael M 5x800 310 with last one 256
Dakota- with Michael
Merritt 4x800 312-317 plus 400 in 87
Laura 4x800 330-337
Brandon 3x800? + 400 around 330-340
New/newish people- Sarah M,Aliyah,Allison,Allie,Ethan,Brad,hm possibly some more people that i forgot. Sarah looked good and so did aliyah. The girls will be very good next year. Sarah is doing FH not XC but shell do track.

i want candy

so another week of running in the books(or not haha). Im not sure what i ran last week but at least this week ive kept track for 3 days.

Sunday 6 miles with anna
Monday 5 miles
Tuesday 7+ miles with anna at OR- ran 2 loops up top and cut straight to parking lot at end total of 57 min for a little over 7 prob 7 1/4 or so. felt quite good- i overslept before practice so slept for 3 hours or so which prob helped. Felt vastly vastly better than this run last week and that was only one loop heh. I guess as of now things are a go for a fast run maybe 620 pace/effort at the hashawha race. well see.

sleepy time 10000

ran w michael merkle today at mcd. straight to woods for 3 loops and come back . felt good today even though it was very hot. good water drinking recently. foot was pretty good(which is what i meant by felt good heh). 42:30 for approx 5 1/4. im sleepy now but ill prob try to get thru the womens 10k

dehydration synthesis

there was prob some of that going on in me today. Now im trying to remember what i ran last saturday and i cant. my record keeping is pretty shoddy these days lol. one problem obv is that when everything is a distance run they all blend(not run) together. i probably ran with anna i presume.

anyway the last 3 days are:

Sunday- a double! am just under 4 miles to finish the pancake run on the roads. Pm ran w merritt and anna at cockeys mill liberty res trails- 15:30 out and back

Monday- ran w anna- started from bridge and ran over to good trails in l res. 45 min- this was a faster pace prob 7:10-7:20 effort and i could feel it in my foot

Tues- ran w anna at O ridge. Felt like crap for first half of run and better by end. 42:52 for the standard loop- 1st mile,up into woods for one loop and return. Foot was tolerable.

Im off to drink some water. Supposed to be hot as crap next 2 days. easy day tomorrow.

summer restart as usual

so im running a bit again which is nice. I can at least do distance runs so i will try that for a while(this month). One thing to note is that my PF does in fact get better(i think) when i take the heel insert out. But then my heel is at a bigger risk potentially heh.

So so far in June I have(if i can remember)-
1st- 3 miles with Patrick Josh David and Luke- felt fast but wasnt really- also some good pre run frisbee
2nd- Thursday- this was only 2 days ago but im a little unclear on what was done. Ashley did the 200s at mcdonogh ah yes i ran with TT before that- 4 mile loop plus a little extra to actually make it 4.
3rd- ran with anna 45 min at her house- this was the best run in a long time
today- ran with anna again 35 minutes at her house- this was another nice run not as good as yesterday though my foot was a little sore. Still nice though.

The track season was a relative success highlighted by ashley obv. hopefully she will go to nationals in 2 weeks. Also the boys had a good season teamwise.

zuf

well more lame running. my foot is getting better though def. 3.5 miles today. If i continue to treat it with soaking and some exercises it will prob get better. of course knowing me that would be a minor miracle. at least writing this reminded me to soak right now hooray.

hmph

Some good one sy-LLA-ble grunting noises for post titles these days. Well things are whatever below fair to middling is in terms of running right now. At least I made some progress but i dont want to lose it all. Im going to continue to run easily this week and then see if i can move distance up safely a bit next week. Its not horrible I can run but again I cant really train and do wos so well see. But my heel problem is slowly getting better and the PF is staying the same pretty much. As often im not doing a very good job of treatment grr. I cant think of any other good noises right now.

ugh

well my heel is sore. Im not sure why its in a more standard place i guess its still from goucher? anyway lots of ice etc. it felt fair on a 4 mile jog today.

rest week- planned or unplanned?

SO i didnt run that much last week which is a boo. Semi tired a lot of the time. Im not very good at going to bed on time. there is plenty of time in the schedule but when im sleepy a lot of the time its easy to put things off. I will attempt to fix that as the spring season continues.

I did do one workout which was 3 loops in HH in 23:59 which is good. Im planning to do this every 2 weeks for the forseeable future. Its not too hard on my foot/heel which is still mildly acting up obv. Plus luckily the focus is XC anyway hopefully or just general running which that is good for. Go up to 4 loops soon and keep that for a while that is just over 30 min eventually which is good. which is good. lol.

Hopefully i can keep the various people on the team healthy that is an important focus obv!

step 2- 17:30

Went to Goucher today to watch and run. Helped with some registration stuff to pass the time and talked to Fraley,Adam and warmed up with Joey who has gotten significantly better(also ive gotten worse lol). 2 mile wu obv. Was going to wear the red shoes but did some strides in them and my foot hurt so i switched back to the black shoes which was def a smart move.

SO started out in the pack of Joey and 5 or so Salisbury guys. Lap running time 78,237,356,515. I was feeling a bit tired already at the 356 and 515 and knew i was going to slow down obv. Still the first mile was 15 seconds faster than 2 weeks ago so good there. Next two laps i got dropped by the group and ran 82(637) and 83(800) which is obv slower but not falling apart so good. Not so good is that i fell apart after that- haha not terribly but still. Some point in the 5th-6th lap annother guy from a maroon team passed me- i went with him for like 200 and then he went ahead. 2 mile was approx 1103?? which means that 800 was a sucky 303. Matt Tilghman was giving me ssplits but im not sure how closely he was paying attention as that seems unlikely. Especially considering the next lap was 86(1229) heh. Anyway i was def tired but still had a fair amount left with about 400 to go but i couldnt speed up because of my heel problems. I would go to lift a little and it would hurt so i had to back off. My quad was sore but a little better than last time i think. Joey just lapped me with 50m to go- which basically means he lapped me in the last 3200 alone heh. Anyway 17:30 overall which is exactly what i said beforehand. Adam had a Pr in the 1500 of 413. Hannah has improved massively apparently she was badly anemic before anyway she had an excellent pr of 2030.

This race was fair i was 24 seconds faster than last time which is obv positive. But im still totally falling apart in the last half of the race. But the first half was much faster so that is a good sign. The 515 didnt feel bad but i immediately slowed after that ugh. Anyway im 90% not going to Widener after this just go to McDaniel instead. Ok im very sleepy im going to bed

1600,2400,1600,800

Well this workout was almost 100%. I went to mcd and they were starting soon so i sort of rushed WU and only did a little more than a mile. Then 1600-256/258= 554. start at 7:00 and did 550/258 and stop cuz my leg was fairly sore(quad obv) prob should have taken my medicine and kept going. it was 848 for mile and a half prob would have been 1148 for 3200 which would have obv been fine. hmph. The standard if im not 2 sec under pace im doing bad haha. But it was pretty tight so whatever. Then after only 1:13 rest(start at the next even minute) it felt pretty much fine and I did another 549. Then took 2 minutes to switch shoes to test out the lighter shoes on an 800 to finish up the 4 mile total. The first 100 was fairly painful on my left heel and i thought i might stop but then it soon felt fine. 83/77 for that so 2:40 good. Not super hard.

1 mile wd with patrick and dave and tt. So prob run twice tomorrow and then once on Friday and then run the race on Saturday. Still aiming for 1730 I think as the conditions look to be fairly stinky haha. TT and the falls road boys are apparently annoyed that they didnt get in to either goucher or towson meets. goucher rarely lets anyone in john is a little wierd about that he denied me before i was coaching there. surprising that towson didnt let them in he is variable. The falls road people are nice generally(at least the two i know)but seem to be getting too cocky and talking down to everyone who isnt falls road on the blog. Good motivation. I guess the rest of us arent good enough to run their precious Gilman workouts lol.

In terms of scheduling Ill prob decide after this meet and the next one whether or not to go to McDaniel or Widener. TT said hes going to Princeton on April 9th which hopefully is a good idea. Maybe for him maybe not for Ed.

5x1000 3:22 st ev 7:00

Yesterday ran 4 miles very easy with Zach R in the am. Then ran with Patrick after nap- 2+ WU then as I said 5x1000 with 400 jog and start every 7:00 which is a good amount of rest for me obv. 3:26 on the first one as we were 2:01 and then I slowed as we were supposed to be hitting 325. I slowed a little too much heh. Then Patrick led a 3:22 I led 3:22 him 3:21 me 3:21. SO nice and consistent obv. My breathing felt pretty easy on this my legs were a little tired/heavy. Still nice to run a bit faster I feel like I should hopefully be able to def run 84 pace on Saturday. Maybe a little faster. Also my foot felt quite good on this workout only i could feel it a little on the last one perhaps but not really.

Today I was a bit sore which is not really shocking. My knee and foot were sore- after 5-7 min my knee was fine foot still a little. I will prob just run tomorrow am as we have pictures/pizza etc etc but i can go a little late to pizza i guess might do a double run in am and then run w team in pm. Then tempo type wo on wednesday- right now im thinking 1600-3200-1600 with 1+ min rest. Then easy thur-fri and race sat. Prob the smartest I want to only schedule 3 hard runs per week for a while dont try to squeeze in 4 some weeks thats prob dumb at least for now.

Btw i wore my red shoes around a little this evening and they felt very good. Might try to wear them Sat well see- prob test a little wed.

6 miles- too much or just right

so a standard distance run at mcd. felt heel for first half mile but then it went away so i decided to do the 6 rather than the 3 i had been thinking about. felt ok a little pf at the end. like ash br im kind of annoyed she cant get healthy but she will. run tom am w zach and maybe anna. then maybe light wo in afternoon. was thinking about wo w dave but nw i wont

we have compatible genitalia!/2x3200 avg 11:43

Haha the title is an amusing quote from TT discussing comforting 4-5 various women about their boyfriend problems but not getting any action from any of them himself. He was grumbling about it a little bit heh.

The workout today went well my quad got some work in im afraid it was too hard? It didnt feel too hard but it was faster than the last 3200 of the 5000 from Saturday heh. Rachel P and Daniel from mcd were alternating every other 400 which was helpful. First one was 1146 with 551 and 555 splits. Then 2:00 rest(or start at 14:00 really so 2:15 to be anal) and it was 5:50/5:49 for 11:39. As I said the last 3200 of the race Saturday was 11:44.

So either 1. Today was too hard 2. Saturday was stinky 3. I am not used to 5k pace(approx 5:30-5:35) and got tired after the first mile- this is somewhat likely 4. The moon was not in the right quarter it was waning rather than waxing.

I actually iced my sore heel and it felt good after that. Easy 3-4 miles this afternoon. Oh I was a standard big wimp and did no WD at all blech.

Also I picked UNC Ashville over Pitt by accident but Im going to stick with it! Ashevilles(insert mascot) all the way! I picked WV over Clemson which im watching right now but I want Clemson to win haha.

the years no doubt have changed me sir

Well the idea is to find out if that is true. Hopefully not haha. So this week is going along ok. I think i actually ran too much in the 2 days after the race as i felt pretty good. 8 on Sunday which was fine then 4x5:00 at longnecker with 3:00 jog. Did the 6 3/4(i think its 6.8 on the map but i dont go quite all the way to the end) in a little under 46:30 so not bad. its still prob 6 miles haha. then yesterday was tired from not enough sleep etc did 3 miles in the am with the mcd crew helped a couple of the girls Kirsten and Peyton thru the wo at around 640-700 pace. Then ran 5 with Patrick in the afternoon. Today ran 6 in the pm 5 by myself and then 1 with dave who was just starting as i was finishing.

My outer achilles problem i think? is from doing too many heel raises in combination with more running. So i will cut those out for a while and do a bit more stretchig and see if that helps. Who would have thought me doing too many exercises a miracle. I will do more toe curls instead.

30 miles on the nose for first 4 days this week. 46 last week. tomorrow 2x3200 in 11:52. I guess i can still call this tempo pace haha it wasnt that tough last week on the 4x1600 but then it was my race pace for the last two miles on saturday blech. If this wo goes ok then ill contact caslin to run at goucher.

Long road back

So ran the 5000 at Mcdaniel today. Wamrup etc adequate my side heel was a little sore but not bad. I didnt feel it at all in the race. Got out in 2nd and ran pretty even through the first mile(took lead after 2 laps) 82/2:44/4:06/5:30. Got tired fairly rapidly of course i cant remember each lap after the mile heh. the second mile was 552 ugh. I was running 88-89 per lap not great obv. Managed to pick it up a little in last lap(3rd mile 552) and the last 200 was an acceptable 39. 1754 overall at least its a starting point. My heel after the race felt almost completely fine which is good! Jogged 600m and then went to Baughers for breakfast. Hard to decide whether to get the whipped cream. Also 3rd place kid from pikesville and another guy beat me. Ugh.

Ealry goal for Goucher in 2 weeks is 1730. The good thing about running 552 pace for the last 2 miles is that its easy to speed up. Just go two weeks at a time. Then the Oregon Ridge 5k on April 9th and then hopefully I can get fast enough to have a chance to go to Widener on April 22nd. I wouldhave to be close to 17 at that point to let myslef go up there. But just keep making progress. Depending on how my heel is doing i might do some minutes on Monday but be careful. Still by then the grass should be good. Then tempo on Wednesday- the minor issue as always is that the tempo pace is 556 which was almost the last two mile race pace. But that was in the am and i was prob tireder anyway well see. Then hopefully? something faster on Friday like 80 pace ill look on my paper but maybe some 600s in 2:00 something like that.

Jamie did 1830 and Sarah did 2640 the winner was 1729 btw. Sucky to lose a race like this but not much to do right now jut good to practice racing again.

rainy/Was that Armaggedon or Deep Impact? Or deepageddon

had a highly amusing run with patrick and some of the mcd girls(at the beginning) on the fingers. Tres rainy aujordhui(some pretty bad french spelling there). The river didnt flood but it was close. Anyway 51 min for call it 6 cuz the first 15 min were slow.

Yesterday had a good run w jamie 10k loop plus extra loop for 7.5. No workout today which i was pleased with. not pleased to not do a wo but pleased that i was smart and conservative. pleased as punch. seriously my stupid "tendon" or the outside of the left achilles isnt really bad buts it seems to be lingering. I can run distance fine but will have to be careful. Luckily 530 pace doesnt (hopefully) seem too fast from a mechanical standpoint so i should be ok for saturday. Dont know what shoes to wear i havent worn the lighter weight red ones in a while.

Mileage is going pretty well this week in the neighborhood of 35-36 through 5 days. Solid and certainly more than ive done in several weeks.

4x1600 5:50 st ev 7:00

So this wo went well. I wasnt sure i should do it today because of moderate wind w the tooth.But it was fine- hopefully this will not dissuade me from calling the dentist soon/tomorrow. Anyway 2+ WU then the 1600s unsurprisingly the first 400 was often quicker which is normal with the rest. 5:53,5:51,5:56,5:40. Jamie led the third one which was good. The pace was really pretty easy on the first 3 which is a good sign. Near the end of next week i want to do a continuous 4800 to see the difference and whether the 552/556 pace is good for that. Then tempo 1000s the next week before the Goucher meet(if the race this weekend goes ok). I think im going to switch to something steadier on wednesday rather than the 12-8-4-12-8-4 wo. This is mainly due to my heel still being mildly irritated. Something is a tiny bit out of place or something but it is getting better it was tolerable today. Hopefully with 4 more days it will be ok for Saturday. Given the pace/effort of today i think i will try 5:32/11:04 for Saturdays goal pace and see how that goes. That is what low 17s 1636 4800 plus 29 is 1705. Lol. We shall see. Then maybe if that goes ok try for sub 17 at Goucher or def at Widener. The main thing obv is just to keep getting healthier and keep making progress.

Also i like the two new sprint coaches at franklin. Coach Will jumped in and ran a 200 with one of the groups cuz he thought they werent going fast enough(which they werent). awesome!

first post in a while/2 wos 3x2k,8x400

So i havent posted in a while to be repetitive. Running has been fairly good. Mileage not great last 10 days but wos are proceeding and my foot is feeling 90+%. It hardly is even noticeable really. Still try to keep doing good things. Of course i havent soaked it in about a week im still keeping up with the exercises though.

Workouts recently- Sunday 3x2000 start every 9 min. came through mile in 5:50+90=7:20,5:48+90=7:18,5:42+85=7:07. Felt better than the miles last time although the guy that walks at mcd all the time talked to me uring the second rest period so i took an extra minute. next week for that is 4x1600 st ev 7:00- same as 2 1/2 weeks ago but 4 instead of 3. Pace goal now 5:56.

Then a 400 workout again mostly to test my foot. I got to mcd practice and they were in the middle of their wo which happened to be 400s also so i did short wu(6:00) and then hopped in- ran with madeline and sam 77,77 then by myself 80,79,79,78,77,77. Im kind of making the times up but obv they were close. On the 9th one of ten i felt a pain on the side of my heel like the achilles tendon on the side and stopped right away. Ive had similar stuff before its more like a nerve thing or something out of place. Felt 90% ok yesterday on a distance run with franklin team and should be fine. smart to stop though! Btw the effort on this was not very hard like 75% just because the rest was st ev 3:00. That is fine though slow progression- at least close to 5:00 pace obv.

Other news the franklin 4x8 in the indoor state meet was a comedy/tragedy of errors. Tyler ran an excellent leg to lead off and was winning at 2:02. Dan ran a good PR of approx 2:07 to keep us in a solid second 5m back...until they fumbled the second exchange when scott dropped it. So it sat on the infield for a second or two- then scott picked it up and stood for another couple seconds and then took off and ran the first lap in 27 heh. While he was struggling in to finish the one eyed woman official who is eddies friend disqualified tyler for having plaid boxers(mainly because he was standing next to me and she was focused on us because i yelled at scott to run after he dropped it). Then to cap it off martin got back up close to 5th approx and the baton hit someone elses back and he dropped it. So we ended up 7th or 8th but DQed when we prob should have been 2nd(doubtful 1st). Not great but 3 of them had never run track before this season so its not amazing that something went a little screwy.

Outdoor is off to a good/interesting/bizarre start. Distance group doing excellent. Sprint coach situation odd- the AD hired a young grad from morgan who is nice/ok then tabor who i wanted to come and was getting in for an interview had a heart attack and died which is obv sad ugh then the AD has hired two more new coaches who i havent even met yet and will meet today. could be some good track drama. Plus im not sure of the status of imani i think shes running for us this spring but well see. anyway im going to keep ash br with our group for a little bit to make sure these new coaches arent idiots.

Also one other thing with poor tabor- that wierdo pridee emailed me 3 days before to ask if the position was open which i didnt respond to and then the morning after john died he was the one who emailed to tell me. Like "so now that he died can i have his job" ugh.

Oh back to the distance group on a lighter note i brought out the old mileage poster and it has worked- maybe too well. Some people have already become obsessed with mileage(how is that a bad thing?!?) but i dont want them to get hurt. But then the AD threw it out when he was cleaning the shed so i have to make another one. Luckily i bought two posters cuz i thought i might screw up so i have an extra one. Preparation!