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.