treadmill vs tooth

So my tooth is getting more annoying. Consequently I will call the dentist tomorrow. Hopefully i can get an appointment sometime in the next month. Anyway yesterday was a day off I did a sloppy/muddy 7 on the river rd trail on sunday. Then today I did 3x12:00 on the treadmill with 3 min jog. It was jumping up and down in speed for reasons unknown on the fast parts from like 9.5 to 9.1 or something. No biggie. So the standard pace without that was 9.4,9.5,9.6. It was def easier than the last time. My foot was there but not a problem obv. plus i cant even feel it at all any non running time which is good.

Once i get my tooth fixed things should be good. also it snowed agani today which is stupid. but it is melting rapidly at this time of year so it hould be gone in like 2-3 days hopefully.

workout yesterday 3x1600 5:52 st ev 7:00

SO this week has been fine. the weather has been good- it will get cold again obv but every day gets us closer to consistent warm weather. close to 70 tomorrow! tomorrow will also be 80/90 days of the 3 months of winter yay.

running this week so far so good. 27 miles in 4 days. yesterday did the first real tempo workout and it felt fine. i started each one in like 85 and then ran approx 89s which felt good. 551,554,550. next week 3x2k st ev 9:00. then back to miles the next week 4 of them this time. ill skip the 2x3k wo because it works better with the race to do it that way. Thats right i said race. its the club challenge 10m it will be interesting to see how it goes. im consistently up to 50-55 min so hopefully ok but i havent done anything longer than 65-70 and not that many wos the last 3 miles could be fun again haha.

today was a good run in horsehead- just straight there and 4 loops and come back. it wasnt that bad in HH but very muddy elsewhere. that is all.

good longnecker 7

So a good run today. I didnt go to the howard county 10k which is fairly unsurprising and fine. i was tired so slept extra(it was at 2 pm but i still didnt go haha). so went down to valley and ran a nice standard 7 which certainly doesnt seem like a lot now. also it is getting faster- 15 min up the first 2 miles then 10 min out and 10 min back and then 1330 down the last 2 miles. 4833 total which is the first time ive done this run under 49 min in .. a long time/ever? idk. anyway felt good also nice temp like high 40s. wos this week on say wed/fri and maybe ill do some minutes tomorrow also short like 1 min runs- not a bad idea. im off to remap the distance of todays run for the xth time to find out that its actually 6.4 miles haha.

Also i was looking through older posts to try and find previous times for that course(unsucessfully obv) and discovered that i was a lot more amusing and whimsical a year ago. i was younger then i guess now im a dried up old prune. oh to be a nice juicy plum again lol- we shall see.

Also i have a little race plan for spring: hopefully i will complete more than 50% of these

2/27 RRCA 10mile(if i can wake up mondo-early)
3/12 wrrc 5000
3/26 centennial park 5k
4/17 clydes 10k i have never done this before and should have
4/22 widener 5000?!?! this is a college race that might be slow enough for my current pedestrian pace
one 5k or other race in may
5/26 wrrc 2 mile

fairly blah

So the last two days have been meh. Yesterday went down to mcd after practice and walked out to track to inspect meltage. Felt relatively unmotivated as there was pretty much noone there but did in fact proceed to the treadmill for 41 min and 5.5 miles. I was supposed to do 3x6 min at 10.0 to maybe 10.2 but munroe started talking to me about coaches for the spring so i only did one when he went to get their numbers.

Today did a short but fine 5 mile run with Patty at mcd. we did the course which was 25% runnable(mud) and 75% snow still. That should switch by Monday I would think. Also did meetings in the morning and got yelled at/lectured by a parent for the first time in a while heh. We must be getting better I guess. Although apparently at least 2 of our good guys from 4x8 are doing tennnis and lax in the spring(i knew about the lax one). I challenged the tennis player to a match- im kind of afraid i can beat him actually but in reality i prob cant. i wouldnt want to humiliate him obv but hes prob better at track than tennis. also noone plays tennis obv.

regionals and yesterdays workout

So no run today which is semi-ok i am getting lazy in the cold because my tooth hurts when i run in the cold partly. i will have to get it fixed at some point. also regionals was today. we had some good performances and came 2nd in the boys which is good- 15 behind hereford. the girls werent quite as good they are still gaining momentum i would say at least ash made it through a painful 500 haha- iamni didnt run very well meh in the 300. esanye did very well in hurdles and the 4x8 and 8 were good although martin just missed out ugh. tyler won 800 but got his truck towed meh. Also sierra and michelle qualified among others.

Anyway i wont list all of what happened there. yesterday had a solid workout on tmill of course. 16 min wu then 3x12min at 9.2,9.3,9.4 with a 4 min jog at 7.8. I could def feel the difference i think last time i did 3x10 min with 5 min jog at the same pace. 12 min intervals are long! lol. anyway did a touch under 9 miles in the hour i think it was 8.88 which is easily the farthest ive done. Did the last 12 min in my light red trainers which are going to morph into my racing shoes btw i think at least for a while- road racing maybe until xc. Since we left the spikes at PG ill have to get another pair by then. My foot is doing quite well btw- not perfect obv but seeming to still improve. Good!

treading mill

ran on tmill 1.5 out of last 2 days. yesterday ran with madeline patty and sam for 25 min on fingers and felt good then came in stood around for 5 min then did 3 miles on tmill and felt awful heh. Then today did a solid 8 on tmill start at 7.8 and go up .1 ev 8 min. I stopped increasing at 8.2 cuz my knee was a little stiff then i did 4x2min of putting it up to 1 or 1.5 incline. Stupid dave says that 1.0 incline is equal to outside while i think it is .5. it really makes a big difference haha.

Now im worried about ashley brannock and having her run on thursday. we shall see but in this case its mandatory to make the right decision.

workout tomorrow prob on tmill again. Prob run outside on thursday at last haha. I saw 51 degrees for monday! An above normal temperature?!? what next heh. Although by then the avg will be 45 anyway lol.

5:07 and good aftermath... so far

So ran down at PG on Saturday. Had two days off before that due to meets and being lazy about going to bed and running out of time. Warmed up with Sam and Robert H who was randomly there which was fun obv. I was sporting the College shirt which got one positive comment amusingly. Also pre- race we heard there was a 50 dollar gc for first and 25 for second which led to some more amusement since we didnt figure to be in the mix.
Started out ok first lap was 36 including the extra 9m(this was the full mile) but as per normal the pace immediately slowed so I took the lead. Came through in 73 which did not feel easy haha. As it should not have it was the fastest 400 ive run in months. Held the lead at a moderate pace through 800 in 2:29. Then Roberts friend took over and I did a fairly good job of sticking close even though i was tiring. So with 300 to go i was feeling wobbly but I was thinking how fun it was heh. SO trying to hold on to second to get the 25 dollars. Unfortuneately I could feel someone creeping up and I was def not going anywhere. So he blasted by with like 70m and obv went on to get second. Finished up in 5:07 which I think is the slowest mile ive run since freshman year of HS heh. The good? thing is that at least as of now I am impossible to discourage and the perfectly normal thing is that I havent run a mile in 2 years and a fast race in about 20 months. So obv it will be slow and hard.
The funny PS to the gc thing is that the guy that beat me was 40 and for some reason they moved his time/result into the masters so I got it anyway lol. Odd.

Today ran with Anna who was home. Did the 8.5-9 mile loop at her house. 1:07 and my foot was not really bad- it felt pretty much normal for now which is a very good sign. We shall see. Also anna had another good race last weekend 10:32 now she is done for indoor which is a bit annoying but her leg is a little off so its ok.

sleep is good?!?

so got a good long nap. Then had a nice run in the valley- from church to end of piney grove and back then down longnecker to bridge and back up. Felt quite good my foot was almost 100%. We'll see how things go this week hopefully it will continue to go well. One day at a time heh- 55:30 for the run btw it was prob a bit more than 7