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.
Thursday, November 24, 2011
Tuesday, November 22, 2011
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.
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.
Monday, November 7, 2011
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.
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.
Sunday, November 6, 2011
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!
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!
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