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
Thursday, June 30, 2011
Wednesday, June 29, 2011
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.
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, June 27, 2011
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.
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.
Saturday, June 25, 2011
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.
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.
Wednesday, June 22, 2011
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
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
Monday, June 20, 2011
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.
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.
Saturday, June 18, 2011
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.
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.
Wednesday, June 15, 2011
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 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.
Tuesday, June 14, 2011
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.
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.
Wednesday, June 8, 2011
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
Tuesday, June 7, 2011
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.
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.
Saturday, June 4, 2011
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.
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.
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