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!