running is staggering slightly. I think i need new shoes my right heel has been sore the last 2 distance runs which is tres unusual really so thats a good chance of being it. i hit mid 30s last week which is obv not great but i havent totally nose dived. this week i have 6,6.5,5.5, then today i did 6.5. Last two runs on tmill today was 2 mile wu then stretch briefly then 5x3:00 at 10.6-10.8 with 2:00 at 8.0 in between. My heels were sore on the first two and i was thinking of doing only two but they slowly loosened up and i ended up doing 5. I was wearing the light red shoes as they have very few miles on them. By the end i was somewhat tired but i also felt like i was going to fall over because i was getting hot and dehydrated. SO i need to stay on top of that. I havent iced yet which is stupid obv.
The first meet went well. Im concerned about darin he needs more rest i think. We lsot to hereford which is aggravating but not super concerning- it was only the first meet- i realitically scored a possible county meet and we won 106-102. So it will probably be close either way we shall see. I could type a lot about the meet but im tired and i want to start migrating toward the upstaris soon. also it was just the first meet everyone will get faster anyway.
The workout today was good for the most part. Boys scott, nandu looked good, keenan, as i said darin was lagging i think he was up semi late, oscar the fron group was solid. Manager Paul timed the boys B group so i didnt see them too much they were fairly good though. Btw the workout was either 5 400s and 4 200s or 3 400s and 6 200s. Girls group was also quite good megan had her best wo yet which is a very good sign. Jenna looked quite fast on the 200s and she and merritt did a good job of hitting 3 of the 400s together. Merritt did 6 400s in approx 85ish on the truf so that was good(plus the 4 2s obv). Naomi and liv did the sprinter wo 4-3-2-3. The 4 wasnt that gfast it didnt look like. it was an ok endurance wo tho- i think they will do short fast stuff tom like 50s.
the ny trip will be fun hopefully. I think it will be it might be sort of like the goucher trip to penn relays haha. which is cool.
Wednesday, December 12, 2012
Tuesday, December 4, 2012
Mancave 5k- 19:07!/16:52- oops not quite hmph
Havent posted in a while. Last week was going well until thursday i took two days off mainly as i was tired and busy. Then ran 3 miles pon saturday ugh. So 3 miles in 3 days lol what a pace. I had 32 in the 4 days before that tho so not bad there- that was on 5 runs i think(i have it upstairs obv). The wo of the week was 4x1600 on the franklin 800 loop it was 557,550,550,550 starting ev 7:30. It was good. Then later in the week on wednesday ran the workout with merritt(foreshadowing alert). She tore it up it was her and matt lorber and michael m was there to help pout w pacing. it was 12-12-10-8-4-2. Times were 457,453,400,257,83,37. Wow! Rest was a bit less than equal time trending toward equal as we got into 800/400/200.
So then practiaclly no running until the race on sunday. We did fairly standard wu i added on like .5 mile or so. Started out and my heel hurt like instatnly lol after like 2 steps. So i had to take it semi easy at the beginning which worked out ok really i think. There was a monster downhill for 1/2 mile down to the approx mile mark- which was covered in supposedly 508(more on that later). I did a lot of passing throughout the race esp in the neighborhood 1/2 mile loop i passed a lot. Finally caught the ellie gonzalez group on the last straightaway before the hill. Of course i had to bellow to someone else"To make this race worse were going to lose to a hs girl". Lol. Managed to pull away up the hill from that group though and finished in 1652. The course had to be changed due to the fog so it was like a minute short which is annoying. I feel like im not making progress hmph. But the course was hilly at least it had one big hill which is a fair amount in a 5k so whatever. As long as my feet cooperate ill do the 3200 in 2 weeks(depedning how tired i am) so then i might finally get one accurate judge of how fast i am.
Merritt ran 550 at the mile and then ran a 1907!! which we converted to 2020!! She was excited adn jumping around alittle bit haha good and her mom was really excited too haha. Its so awesome when someone is rewarded for their hard work! Then yesterday and today her foot was a little sore but hopefully doesnt seem too bad. We can be careful.
This week so far has been blah- i actually felt ok yesterday did 45 min at mcd on grass. Today i was tired but actually made it out to Sdelight but i was a little late so i onyl did 3 miles ugh. I was going to run again but its not looking too likely right now. Wo tomorrow at least 6x2 min ill have to do it before prac i was going to do it w them but it wouldnt work.
So then practiaclly no running until the race on sunday. We did fairly standard wu i added on like .5 mile or so. Started out and my heel hurt like instatnly lol after like 2 steps. So i had to take it semi easy at the beginning which worked out ok really i think. There was a monster downhill for 1/2 mile down to the approx mile mark- which was covered in supposedly 508(more on that later). I did a lot of passing throughout the race esp in the neighborhood 1/2 mile loop i passed a lot. Finally caught the ellie gonzalez group on the last straightaway before the hill. Of course i had to bellow to someone else"To make this race worse were going to lose to a hs girl". Lol. Managed to pull away up the hill from that group though and finished in 1652. The course had to be changed due to the fog so it was like a minute short which is annoying. I feel like im not making progress hmph. But the course was hilly at least it had one big hill which is a fair amount in a 5k so whatever. As long as my feet cooperate ill do the 3200 in 2 weeks(depedning how tired i am) so then i might finally get one accurate judge of how fast i am.
Merritt ran 550 at the mile and then ran a 1907!! which we converted to 2020!! She was excited adn jumping around alittle bit haha good and her mom was really excited too haha. Its so awesome when someone is rewarded for their hard work! Then yesterday and today her foot was a little sore but hopefully doesnt seem too bad. We can be careful.
This week so far has been blah- i actually felt ok yesterday did 45 min at mcd on grass. Today i was tired but actually made it out to Sdelight but i was a little late so i onyl did 3 miles ugh. I was going to run again but its not looking too likely right now. Wo tomorrow at least 6x2 min ill have to do it before prac i was going to do it w them but it wouldnt work.
Sunday, November 25, 2012
Sunday double
ran this morning with merritt at h more. easy 3 miles. Then ran w anna at 130 from the church- down butler then out mantua to end and back. I felt good except my foot was a bit sore mainly due to pavement i think.
Hit 40 miles last week which is low obv. And no wos since tuesday. But as i said to anna today its a good thing that that is bad now. Tom will do either the 8x800 or 6x3:00 its not really a big deal which. The other will be thursday.
try to hit 50 miles this week.
Hit 40 miles last week which is low obv. And no wos since tuesday. But as i said to anna today its a good thing that that is bad now. Tom will do either the 8x800 or 6x3:00 its not really a big deal which. The other will be thursday.
try to hit 50 miles this week.
Friday, November 23, 2012
mgrmgrmgr
Well im a little grumpy about running even though practice was quite good today. And ive run every day this week and done two wos. That is good because standards are going up. Ive been kind of crapping around the last 2-3 days. I did the wo tuesday which was good so its been 3 days. Sore wed but still 6 miles w anna- fine. Thurs am i ran w merritt and meech and josh 4 miles at mcd which was fine. But then i didnt run thurs pm- semi ok because i was tired from the super paper.
Then today i ran w anna and emily van de water at annas house a nice 35 min- fine again. But then i didnt wake up in time to quite do the seond run- then we had practice and then we went down to vault- i could have run this evening but i iced instead.
So its not terrible but not great- itll be prob just about 40 miles for the week(i think) which again is fair but not good. Oh well look at it this way at least 6-8 weeks ago this would have been a good week.
As i said prac today was good. Scott looks good Darin ok he seems tired often Keenan looks good. Jenna is already making progress and Merritt is doing really well just have to make sure she doesnt go crazy w exact mileage etc. Naomi had a good first real wo. About 30 people total today which is annoying because there were a lot of people not there but good becasue then you can actually pay attention to each person more which def is nice.
Tom im not sure what im doing i guess were running at mcd at 9 for sure then prac at 11. Apparently im running w anna at ORidge on sunday which is also fine but i wanted to do a wo on sunday. Idk- wait i could do it mon then tempo on wed and steady friday(light steady).
That is actually smart my ab has been a little sore again so another two days of no wos would beok.
Then today i ran w anna and emily van de water at annas house a nice 35 min- fine again. But then i didnt wake up in time to quite do the seond run- then we had practice and then we went down to vault- i could have run this evening but i iced instead.
So its not terrible but not great- itll be prob just about 40 miles for the week(i think) which again is fair but not good. Oh well look at it this way at least 6-8 weeks ago this would have been a good week.
As i said prac today was good. Scott looks good Darin ok he seems tired often Keenan looks good. Jenna is already making progress and Merritt is doing really well just have to make sure she doesnt go crazy w exact mileage etc. Naomi had a good first real wo. About 30 people total today which is annoying because there were a lot of people not there but good becasue then you can actually pay attention to each person more which def is nice.
Tom im not sure what im doing i guess were running at mcd at 9 for sure then prac at 11. Apparently im running w anna at ORidge on sunday which is also fine but i wanted to do a wo on sunday. Idk- wait i could do it mon then tempo on wed and steady friday(light steady).
That is actually smart my ab has been a little sore again so another two days of no wos would beok.
Wednesday, November 21, 2012
mildy sore/hmph
Well im mildy aggravated right now. Todays run was fine altho i was sore form yesterday. Ran w anna luckily she was sore/tired as well from coming back after a break. SO we did 2 laps on track and then the new 10k loop(which is obv like 5.5 heh) so 6 total.
Prac needs to be better I have to think about it. The effort from everyone was fine but there were so many people that its impossible to really monitor anyone effectively. I guess i could just stand at the finish and read times but then its hard to get people to start in the right groups etc. Plus the small group gets neglected etc. I might have to simplify wos but thats dumb im not. At least some people wont be there on friday heh. Which is bad to say obv. Also itll get better clearly once everyone knows what they are doing more(probably including me hmph) Altho i might be too dumb to learn at this point lol.
ANyway it was basically 6-8 300s. times mostly unknown ugh.
A couple of people merritt and ethan mainly threw in some 800s. I have to look and see what to do i think the long wo each week can move to mcd which i have already considered. that is a good idea.
OK i have to go to bed soon because the papers will be enormus tom am. i mnight have to make 2 trips which i have never done before.
Prac needs to be better I have to think about it. The effort from everyone was fine but there were so many people that its impossible to really monitor anyone effectively. I guess i could just stand at the finish and read times but then its hard to get people to start in the right groups etc. Plus the small group gets neglected etc. I might have to simplify wos but thats dumb im not. At least some people wont be there on friday heh. Which is bad to say obv. Also itll get better clearly once everyone knows what they are doing more(probably including me hmph) Altho i might be too dumb to learn at this point lol.
ANyway it was basically 6-8 300s. times mostly unknown ugh.
A couple of people merritt and ethan mainly threw in some 800s. I have to look and see what to do i think the long wo each week can move to mcd which i have already considered. that is a good idea.
OK i have to go to bed soon because the papers will be enormus tom am. i mnight have to make 2 trips which i have never done before.
Tuesday, November 20, 2012
400-800-1200-1000-600-400 What?? at mcd w andrew
So went to mcdonogh practice today. I was semi undecided what to do for wo. Possible run with 800 girls for turnover and then steady tom. Instead I(not surprisingly) ended up doing the boys wo listed in the title. This was sort of in the back of my mind anyway. Especially after all the indoor talk the last few days at some point i will have to do wos faster than 6 min pace lol.
So 1 3/4 wu call it almost 2 w strides. Ran w andrew the whole way we switched off the lead variously he did the shorter ones and i did half or more of the longer ones. it was 79/2:38/4:00/3:15/1:55/72. The rest was relatively long which was fine- a little longer than equal time generally. We said equal time but then it would go up over a little each time. I didnt do the last 400 as my left heel was sore. Not disastrously so I iced twice after run and after franklin prac. Well see how it is tom. Hopefully I can adapt to the track Im 90% sure if i did this wo on the grass my heel would have be completely fine or at least significantly better. (why dont you run more on the grass then dummy?) I have been though a lot which is good. It doesnt feel that bad right now hopefully the SLEEP will help it. No nap today obv ugh. Typical. Then subconciously ill be like oh i can do good wos without sleep its no prob. Ugh! Bed at like 7 today i ate dinner now im starting to get sleepy.shower then bed.
Prac today was basic I really like the new way of doing distance runs for the new people just having them do loops on the grass. Less walking(although a couple girls are comically lame and lazy) and less injuries- also less chance of people getting lost/hit by car/whatever else. So all to the good. That group did well- Both girls and boys are making some progress. Boys xc group did a good run according to them around Target etc. Merritt did hannah more loops and ran speedily by at some point during the loops. Have to get amanda to run w her hopefully.
Tom for me is a distance run def on grass maybe at mcd before prac. Then wo is 300s for many or the hybrid 8/2 3s/8/2 3s/8 2 2s for some of the longer people.
So 1 3/4 wu call it almost 2 w strides. Ran w andrew the whole way we switched off the lead variously he did the shorter ones and i did half or more of the longer ones. it was 79/2:38/4:00/3:15/1:55/72. The rest was relatively long which was fine- a little longer than equal time generally. We said equal time but then it would go up over a little each time. I didnt do the last 400 as my left heel was sore. Not disastrously so I iced twice after run and after franklin prac. Well see how it is tom. Hopefully I can adapt to the track Im 90% sure if i did this wo on the grass my heel would have be completely fine or at least significantly better. (why dont you run more on the grass then dummy?) I have been though a lot which is good. It doesnt feel that bad right now hopefully the SLEEP will help it. No nap today obv ugh. Typical. Then subconciously ill be like oh i can do good wos without sleep its no prob. Ugh! Bed at like 7 today i ate dinner now im starting to get sleepy.shower then bed.
Prac today was basic I really like the new way of doing distance runs for the new people just having them do loops on the grass. Less walking(although a couple girls are comically lame and lazy) and less injuries- also less chance of people getting lost/hit by car/whatever else. So all to the good. That group did well- Both girls and boys are making some progress. Boys xc group did a good run according to them around Target etc. Merritt did hannah more loops and ran speedily by at some point during the loops. Have to get amanda to run w her hopefully.
Tom for me is a distance run def on grass maybe at mcd before prac. Then wo is 300s for many or the hybrid 8/2 3s/8/2 3s/8 2 2s for some of the longer people.
Monday, November 19, 2012
Road run at belmont/piney grove, Goal for Feb= 17:00
Pleasant run w jeff for 4(slow in like 41 mm) then 3+ by myself up the hill and back down. My abs felt sore again in front not during run or after but like at prac. Also could def tell the difference between grass/trails and road in the later stages of the run after i went to normal pace my feet my not sore but tight. Still 65 min the day after a race ill take it no matter what.
Also as i said in the title the goal is to hit 1700 by february. This is based on the fact the i dropped more or less a minute in 3 months from august to now. It is a sensibly realistic goal. Really im hoping for 1730 in that 5k in 2 weeks which is half the goal right away. I still havent done any races that arent significantly hilly. The flattest one is the mcdonogh race which is not that flat esp the last mile obv(before that its pretty flat/down obviously) So at least its something to shoot for in the medium term. I saw that haverford has their invit on feb 15- that would be a good one i think friday night its the right weekend. I would do 2 3200s at least at PG and hm it would be nice to have one more race- maybe a third at PG i guess. Its hard to think about driving all the way to bucknell etc to run 1720. Who knows. Ill look actually i want to look at the hford meet to see results from last year.
Also maryland moved to the big ten. Ramifications for track team pending.
Practice today was solid. There are a good number of people working hard. We should be able to put together an adequate 4x8 for girls with all the people. Merritt if you read this be ready to go in though lol. Boys solid. Well get a better look on wednesday.
Also as i said in the title the goal is to hit 1700 by february. This is based on the fact the i dropped more or less a minute in 3 months from august to now. It is a sensibly realistic goal. Really im hoping for 1730 in that 5k in 2 weeks which is half the goal right away. I still havent done any races that arent significantly hilly. The flattest one is the mcdonogh race which is not that flat esp the last mile obv(before that its pretty flat/down obviously) So at least its something to shoot for in the medium term. I saw that haverford has their invit on feb 15- that would be a good one i think friday night its the right weekend. I would do 2 3200s at least at PG and hm it would be nice to have one more race- maybe a third at PG i guess. Its hard to think about driving all the way to bucknell etc to run 1720. Who knows. Ill look actually i want to look at the hford meet to see results from last year.
Also maryland moved to the big ten. Ramifications for track team pending.
Practice today was solid. There are a good number of people working hard. We should be able to put together an adequate 4x8 for girls with all the people. Merritt if you read this be ready to go in though lol. Boys solid. Well get a better look on wednesday.
Sunday, November 18, 2012
Dustin Bauer Race
Last week was 48 miles btw. Friday i did a steady run of 3 miles in 19:15- out and back on mcd course(9:35 and 9:40) I felt like crap beforehand(no nap) and then it went ok. 5.5 miles that day i had to hurry to get to prac. Then yest was 6 miles with merritt,darin,nandu,oscar,ethan,keenan at SDelight. Its a little too rpcky for them on a group run.
Back to the race- got there and did 2 mile warmup. My stomach felt funny beforehand im not sure why. But not bad and i didtn feel it at all during the race. Got out ok moved up into 4th by about 4-600m. Stayed in 4th through the mile(where comically a Loyola college woemsn team had put their stuff all over the course they were moving it as we went by). Finally the guy that was behind me(a curley guy) passed me at 1.5 miles. He pulled ahead a bit not too far- then right after the steep hill another older guy blasted by and pulled away immediately heh. I was keeping an eye on the curley kid he was only about 20-30m in front going into the field the last time. I closed slightly but then he got back away on the downhill and i wasnt quite close enough in the last 400. The first time i saw any time was in the last 50m obv and it was depressingly slow hmph. Overall ended up right around 18:00 maybe under maybe not(im thinking not because it was 1755 the last time i saw and the standard 20m to the finish after that prob)
I felt fairly good in the race not like dead tired. My legs just dont go fast right now- breathing was fairly comfortable. So another good effort- I think it would be nice to get some kind of splits in the races. I will the next two races.
So next races: dec 2 mancave 5k(road),dec 16 PG 3200, jan 1 leesburg 10k
Also I think as of now i have to forget about the UMD invit in indoor- still 2 months to go so we'll see but i mean 5:50 pace or whatever- yikes lol. Better than in August though that was what 6:10 or something.
Back to the race- got there and did 2 mile warmup. My stomach felt funny beforehand im not sure why. But not bad and i didtn feel it at all during the race. Got out ok moved up into 4th by about 4-600m. Stayed in 4th through the mile(where comically a Loyola college woemsn team had put their stuff all over the course they were moving it as we went by). Finally the guy that was behind me(a curley guy) passed me at 1.5 miles. He pulled ahead a bit not too far- then right after the steep hill another older guy blasted by and pulled away immediately heh. I was keeping an eye on the curley kid he was only about 20-30m in front going into the field the last time. I closed slightly but then he got back away on the downhill and i wasnt quite close enough in the last 400. The first time i saw any time was in the last 50m obv and it was depressingly slow hmph. Overall ended up right around 18:00 maybe under maybe not(im thinking not because it was 1755 the last time i saw and the standard 20m to the finish after that prob)
I felt fairly good in the race not like dead tired. My legs just dont go fast right now- breathing was fairly comfortable. So another good effort- I think it would be nice to get some kind of splits in the races. I will the next two races.
So next races: dec 2 mancave 5k(road),dec 16 PG 3200, jan 1 leesburg 10k
Also I think as of now i have to forget about the UMD invit in indoor- still 2 months to go so we'll see but i mean 5:50 pace or whatever- yikes lol. Better than in August though that was what 6:10 or something.
Thursday, November 15, 2012
Stop thief! also 3 runs
So someone- notably a kid i think stole my quarters out of the car. Im worried that they took a key also im not sure. Comically however they left a portable game system in the car lol. So maybe i actually gained on the deal. Now im going to come up with a chain related security device which will hopefully work.
Anyway tuesday was hm i cant really remember. It was a distance run probably- ah it was with merritt and the in between season franklin group. then i ran with matt for a mile and then did one extra loop for 5.5 total. Easy day.
Wednesday was 1 mile wu then 3x1600 w merritt and michael- 705,702,703. start every 9:30. then 1 mile wd. then i drove down to mcd- 1 lap wu then 10x200 with 200 jog. it was approx 39,37,36,36,36 the extra rest(it was sets of 5) then the second set was a little faster?! haha- 36,34,34,33,36- i ran the 9th one a little faster but my left hamstring was a little tight so i slowed down on the last one- smart?!?! amazing lol. Then did a top loop wd. 8 miles total or a little more maybe but call it 8 due to the driving break lol.
Today we had the first day of practice which went relatively well. I think the plan of not really having distance runs for a lot of the people for a while is good. I ran on the treadmill after prac 6 miles in just about exactly 45 min. It felt pretty good esp after.
So tomorrow im finally-hopefully- going to do the steady run. Maybe make it a little slower since i have the race in 2 days. still 4 miles though. Then prob do 6 on saturday rather than 4 which is fine. Its hard to say what a good goal is for this race because all i have done is the linganore race which is difficult to judge off of obv. Obviously im def looking for in the 17s idk about 16s yet- its kind of sad to say that about a probable 3 mile race obv but it is fairly hilly. 540 pace would be acceptable which is 1700 obv. If that works then id try for 530 pace in 2 weeks(a big drop but its a road race vs hilly xc race)
Tomorrow is 200s for many and then 6s for a few. or alternating 6-4-6-4-6-4.
Anyway tuesday was hm i cant really remember. It was a distance run probably- ah it was with merritt and the in between season franklin group. then i ran with matt for a mile and then did one extra loop for 5.5 total. Easy day.
Wednesday was 1 mile wu then 3x1600 w merritt and michael- 705,702,703. start every 9:30. then 1 mile wd. then i drove down to mcd- 1 lap wu then 10x200 with 200 jog. it was approx 39,37,36,36,36 the extra rest(it was sets of 5) then the second set was a little faster?! haha- 36,34,34,33,36- i ran the 9th one a little faster but my left hamstring was a little tight so i slowed down on the last one- smart?!?! amazing lol. Then did a top loop wd. 8 miles total or a little more maybe but call it 8 due to the driving break lol.
Today we had the first day of practice which went relatively well. I think the plan of not really having distance runs for a lot of the people for a while is good. I ran on the treadmill after prac 6 miles in just about exactly 45 min. It felt pretty good esp after.
So tomorrow im finally-hopefully- going to do the steady run. Maybe make it a little slower since i have the race in 2 days. still 4 miles though. Then prob do 6 on saturday rather than 4 which is fine. Its hard to say what a good goal is for this race because all i have done is the linganore race which is difficult to judge off of obv. Obviously im def looking for in the 17s idk about 16s yet- its kind of sad to say that about a probable 3 mile race obv but it is fairly hilly. 540 pace would be acceptable which is 1700 obv. If that works then id try for 530 pace in 2 weeks(a big drop but its a road race vs hilly xc race)
Tomorrow is 200s for many and then 6s for a few. or alternating 6-4-6-4-6-4.
Monday, November 12, 2012
Last week,Sunday double,wo monday 10x90sec/2:30 jog
The state meet on saturday was fair. I mean we came last out of 24 so not really outstanding obv. But we were prob really just trying to avoid last as a goal and we did not. Oscar ran well as did Keenan. Others were fair.
I ran w Merritt at mcd in the afternoon- i was sleepy from no nap and felt fairly tired but by the middle to end i was better. 53 min for 6+. We did basically the 10k loop i think and then ran down to the pond after to add on. 45 miles for the week not too bad.
SUnday ran w Merritt in the am 4 miles we ran at l res trails which were very leafy. Turned around a little early and ran down to reservior which was better some nice pine needles then a little extra on the road. 34 min i think.
In the evening ran at the river rd trail- standard out to bridge and back. I was going to turn around early but started to feel better. The middle 20-30ish minutes were very good(really the last about 35 minutes were very good)- felt good and smooth- minutes clicked by rapidly. At the end I was actually not happy that the run was over thats a good sign. So 4+6.5 for that day good start to the week.
Today we ran at hannah more. 5 min wu(ugh). Then 10x90 sec/2:30 jog on a good loop that I made up. 400 field- out into main field- up hill- around softball,around dog park,back around to 400 field. It was about 1.2 miles for the loop. So i was doing the 90 sec runs at a good fast speed hopefully under 80/400 or a little under 520 pace perhaps? I was fine to do them a little faster because the jogs were slower than normal which was fine. Ill do a light wo on wednesday some combination of merritt tempo 1600s and 200s with the group- then come back w steady run on thursday. Prob do that on the course not in HH still too leafy. Prob just do 4 miles 2 out and 2 back in like 25 min or something maybe.
One thing is that I could def feel the difference on the small road sections. I hope this mancave 5k that i signed up for doesnt cause my feet problems. It should be ok im going to wear the training shoes for that one. Not sure the last road race ive done haha ill have to look it up.
Training for merritt is going quite well the last 10 days. Her foot was a little sore at the beginning of the wo but i think it went away somewhat. she did 10x1:00/3:00 jog. Becca and Sarah did 4 sets and ethan did 6. Mohammed did 5 i think then his knee was sore.
I ran w Merritt at mcd in the afternoon- i was sleepy from no nap and felt fairly tired but by the middle to end i was better. 53 min for 6+. We did basically the 10k loop i think and then ran down to the pond after to add on. 45 miles for the week not too bad.
SUnday ran w Merritt in the am 4 miles we ran at l res trails which were very leafy. Turned around a little early and ran down to reservior which was better some nice pine needles then a little extra on the road. 34 min i think.
In the evening ran at the river rd trail- standard out to bridge and back. I was going to turn around early but started to feel better. The middle 20-30ish minutes were very good(really the last about 35 minutes were very good)- felt good and smooth- minutes clicked by rapidly. At the end I was actually not happy that the run was over thats a good sign. So 4+6.5 for that day good start to the week.
Today we ran at hannah more. 5 min wu(ugh). Then 10x90 sec/2:30 jog on a good loop that I made up. 400 field- out into main field- up hill- around softball,around dog park,back around to 400 field. It was about 1.2 miles for the loop. So i was doing the 90 sec runs at a good fast speed hopefully under 80/400 or a little under 520 pace perhaps? I was fine to do them a little faster because the jogs were slower than normal which was fine. Ill do a light wo on wednesday some combination of merritt tempo 1600s and 200s with the group- then come back w steady run on thursday. Prob do that on the course not in HH still too leafy. Prob just do 4 miles 2 out and 2 back in like 25 min or something maybe.
One thing is that I could def feel the difference on the small road sections. I hope this mancave 5k that i signed up for doesnt cause my feet problems. It should be ok im going to wear the training shoes for that one. Not sure the last road race ive done haha ill have to look it up.
Training for merritt is going quite well the last 10 days. Her foot was a little sore at the beginning of the wo but i think it went away somewhat. she did 10x1:00/3:00 jog. Becca and Sarah did 4 sets and ethan did 6. Mohammed did 5 i think then his knee was sore.
Friday, November 9, 2012
8x800 st ev 4:00 at franklin on 800 grass loop
Yesterday was an easy run with franklin people mostly merritt 4 miles. I was tempted to do more but didnt. Wore the red shoes my plantar was a little sore but not too bad.
Today ran wo at franklin- 1.5 wu. Then 8x800 on the grass field loop st ev 4:00. It was 2:55,2:55,2:58,2:58,2:57,2:58,2:57,2:54. It was fine an appropriate effort again i felt a little bit tired but not really bad at all- could have done two more which is in 3-4 weeks. Pace on the track would prob have been 3-4 sec faster.
Of course i didnt do enough wd grrr. Merritt did two loops and i only did one. She did a good wo a bit too fast at least on the sheet- it was 6x800 st ev 5:00. 3:15,3:23,3:26,3:25,3:28,3:25. Quite good of course way under what i had put of 340. We'll see how it goes next week with the 1600s. Try for 720 and then cut down perhaps. Ill try to pace at least the first one i have to see what im doing next week- i think i can do mon/thurs. Id like to do 8x200 next week but if cant do that one ill put that away.
My foot was a tiny bit hm not even sore- lets say tight on like the last two so i didnt do the 100s after. I need to do those at some point of course. 39 miles this week so far. Should run twice tomorrow for like 48 for the week hopefully.
I was thinking on the drive home(which i already knew) the goals for november are to get the workouts close to or at full volume and slowly cut the pace as usual in december. Then start to cut the rest down in january etc.
Signed up for the mancave 5k which was an annoying 35 dollars hmph. oh well maybe ill win a tv lol. im not sure what/if ill do a race in the middle of december. Then leesburg 10k on jan 1st i think would be fun and good. Im feeling a tiny bit tempted to try and get ready for the UMD meet on Jan 19th but i dont know if i can get ready for that in time. Prob Mar 30th is more realistic for a 5k for that.
Today ran wo at franklin- 1.5 wu. Then 8x800 on the grass field loop st ev 4:00. It was 2:55,2:55,2:58,2:58,2:57,2:58,2:57,2:54. It was fine an appropriate effort again i felt a little bit tired but not really bad at all- could have done two more which is in 3-4 weeks. Pace on the track would prob have been 3-4 sec faster.
Of course i didnt do enough wd grrr. Merritt did two loops and i only did one. She did a good wo a bit too fast at least on the sheet- it was 6x800 st ev 5:00. 3:15,3:23,3:26,3:25,3:28,3:25. Quite good of course way under what i had put of 340. We'll see how it goes next week with the 1600s. Try for 720 and then cut down perhaps. Ill try to pace at least the first one i have to see what im doing next week- i think i can do mon/thurs. Id like to do 8x200 next week but if cant do that one ill put that away.
My foot was a tiny bit hm not even sore- lets say tight on like the last two so i didnt do the 100s after. I need to do those at some point of course. 39 miles this week so far. Should run twice tomorrow for like 48 for the week hopefully.
I was thinking on the drive home(which i already knew) the goals for november are to get the workouts close to or at full volume and slowly cut the pace as usual in december. Then start to cut the rest down in january etc.
Signed up for the mancave 5k which was an annoying 35 dollars hmph. oh well maybe ill win a tv lol. im not sure what/if ill do a race in the middle of december. Then leesburg 10k on jan 1st i think would be fun and good. Im feeling a tiny bit tempted to try and get ready for the UMD meet on Jan 19th but i dont know if i can get ready for that in time. Prob Mar 30th is more realistic for a 5k for that.
Wednesday, November 7, 2012
Week so far
Week has been going ok. lets see-
Mon- 53 min at oregon ridge before girls champs. Basically two times the course minus little parts- then we ran up the ski slope at the end. The main good thing is that i did 53 min the dayafter a race and it felt pretty much fine- good.
Tue- AM easy 4 miles at McD
PM- easy 5 miles at hannah more w franklin group merritt,ethan,keenan,nandu,jeff,oscar
Wed- Ran at franklin- 1+ mile WU then 12x1:00/2:00 jog. The first 5 were with the boys then the last 7 were on my own. As normal the first 5 the jog was actaully a jog- we did this on the xc course loop- the first two loops were 8:20 and 8:04 then they stopped after the second loop and I picked it up the next two loops were both within a second or two of 7:00 which is fine right about what i want for this. Then i finished about 1300m of the 5th loop. Then of course i only did a 3:30 cooldown hmph. Once i locked the gates and jogged back to the bench people were talking and after i talked for a bit i didt go run more. ugh.
7:00 per loop is fairly good obv its fine- like 635-640 pace prob? on that loop with the turns etc that is not bad. The pace for these wos will obv get closer to/under 6:00 per mile as the ratio changes more toward fast running and less jogging. The next one is next week 10x90 sec/2:30 jog and then i think the next one is 2/3. Eventually going to equal time and then more fast obv eventually. I have to look at the sched.
My heel hurt a tiny tiny bit so just keep an eye on that. I iced when i got home.
Boys look pretty good. We'll see saturday hopefully some solid 18:xx and low 19 times. Merritt has started her new program so far so good. We just have to make sure she doesnt overdo it.
Oh mileage this week so far then is hm 7.5,6,4+5,today was say 6.5 so 29 in 4 days not bad. I feel pretty good which is main thing.
Rest of week- 2 runs tom,8x800 wo friday,easy 6 saturday- that should hopefully be... approx 9,7,6 which would be just over 50 i guess- good.
Mon- 53 min at oregon ridge before girls champs. Basically two times the course minus little parts- then we ran up the ski slope at the end. The main good thing is that i did 53 min the dayafter a race and it felt pretty much fine- good.
Tue- AM easy 4 miles at McD
PM- easy 5 miles at hannah more w franklin group merritt,ethan,keenan,nandu,jeff,oscar
Wed- Ran at franklin- 1+ mile WU then 12x1:00/2:00 jog. The first 5 were with the boys then the last 7 were on my own. As normal the first 5 the jog was actaully a jog- we did this on the xc course loop- the first two loops were 8:20 and 8:04 then they stopped after the second loop and I picked it up the next two loops were both within a second or two of 7:00 which is fine right about what i want for this. Then i finished about 1300m of the 5th loop. Then of course i only did a 3:30 cooldown hmph. Once i locked the gates and jogged back to the bench people were talking and after i talked for a bit i didt go run more. ugh.
7:00 per loop is fairly good obv its fine- like 635-640 pace prob? on that loop with the turns etc that is not bad. The pace for these wos will obv get closer to/under 6:00 per mile as the ratio changes more toward fast running and less jogging. The next one is next week 10x90 sec/2:30 jog and then i think the next one is 2/3. Eventually going to equal time and then more fast obv eventually. I have to look at the sched.
My heel hurt a tiny tiny bit so just keep an eye on that. I iced when i got home.
Boys look pretty good. We'll see saturday hopefully some solid 18:xx and low 19 times. Merritt has started her new program so far so good. We just have to make sure she doesnt overdo it.
Oh mileage this week so far then is hm 7.5,6,4+5,today was say 6.5 so 29 in 4 days not bad. I feel pretty good which is main thing.
Rest of week- 2 runs tom,8x800 wo friday,easy 6 saturday- that should hopefully be... approx 9,7,6 which would be just over 50 i guess- good.
Sunday, November 4, 2012
Gerry's Race Linganore 8k
So actually made it to the race today which is a good first sign for me these days. Not without minor incident woodville rd which was the road to the race was closed so i had to do a big detour. lol no worries i knew i was going to make it plus im used to not having lot of warmup time for morning races. So warmed up for 10ish min and did 2 light strides. I wasnt supposed to go out that fast anyway I figured to use the first mile for warmup.
So started out in like 5th behind the front group of four. Slowly moved up(a little too fast obv) but felt good and even under control- up the first hill moved into second- there was one falls road guy who was speeding the downhills and walking the uphills lol so he passed after that. Then passed him going up the hill to the mile mark and moved into the lead lol. So much for a very conservative start lol but its not like i was going super fast etc. Then 3 people passed me in the second mile and it started to spread out a bit- i was in 5th again by about the 2 mile. Then did a good job of gaining on 4th caught right up to him by the monster steep hill(which was not as long as I remembered- good) but he pulled right away after that i thought i would catch back up on the flat at the top but that didnt happen lol. In the woods a guy came up and passed me with only brief resistance from me. I sort of tried to get him back on the next donwhill and gradually closed a bit on the last long hill. Then another guy was coming back in the last 400 but i didnt really push hard enough to make it close. Finished in 3126 meh which is obv slow but fine for now i suppose.
Analysis is I felt fairly strong throughout aerobically like it wasnt totally uncomfortable- the hills were obviously done at a walk pace lol because A several of the are very steep B I am totally unprepared for hills right now- my legs as ive been saying are the weak link right now they were def the thing that held me back. I was not competitive enough- I was thinking at some point when people were passing back and forth that it was fun heh and it was but i didnt really put myself into serious pain. A lot of that comes with practice def as this is the third race overall that i have done in 2012 lol. And really only the second since the one was a 21 min 5k haha(although it was painful lol).
Another thing that i really have to guard against is being too satisfied like in the woods with prob 1.5 to go i was like ok this has gone ok which prevented me from pushing as hard as i could have which has happened before. in this case not that big of a deal(although it concievably cost me two spots) but in more important future races must not be like that. Have to be greedy! Haha
So the funny part is that I thought i was 6th crossing the line(or i should have been) But it turned out that the first 3 people missed basically the last possible turn and went straight. Therefore they didnt finish where they should have I came... 3rd. Lol! No matter what happens I always finish 3rd even if im in 6th with 400m to go a minute behind 3rd in this case. haha. They were pretty cool about it the one guy was kind of annoyed but oh well.
In terms of injury/soreness i felt pretty ok my left heel was sore after- hopefully somewhat from the very uneven terrain. I wore the training shoes which was fine. We'll see how it goes tomorrow.
Oh actually did a very slow 1.5 mile wd- some discipline there for once. 7.5 for the day then not bad.
So steady run this week and 12x1:00/2:00. Id like to do the minutes at o ridge which would be on thursday i guess. That would change some things in the sched like the steady run would have to be tues which idk if i can handle. I'll see tomorrow and tuesday. If not do it wed/fri as before.
Try to hit 50 this week- one thing obv lacking is mileage. Goal for Dustin Bauer race is just to be in 17s(whatever the distance is haha).
So started out in like 5th behind the front group of four. Slowly moved up(a little too fast obv) but felt good and even under control- up the first hill moved into second- there was one falls road guy who was speeding the downhills and walking the uphills lol so he passed after that. Then passed him going up the hill to the mile mark and moved into the lead lol. So much for a very conservative start lol but its not like i was going super fast etc. Then 3 people passed me in the second mile and it started to spread out a bit- i was in 5th again by about the 2 mile. Then did a good job of gaining on 4th caught right up to him by the monster steep hill(which was not as long as I remembered- good) but he pulled right away after that i thought i would catch back up on the flat at the top but that didnt happen lol. In the woods a guy came up and passed me with only brief resistance from me. I sort of tried to get him back on the next donwhill and gradually closed a bit on the last long hill. Then another guy was coming back in the last 400 but i didnt really push hard enough to make it close. Finished in 3126 meh which is obv slow but fine for now i suppose.
Analysis is I felt fairly strong throughout aerobically like it wasnt totally uncomfortable- the hills were obviously done at a walk pace lol because A several of the are very steep B I am totally unprepared for hills right now- my legs as ive been saying are the weak link right now they were def the thing that held me back. I was not competitive enough- I was thinking at some point when people were passing back and forth that it was fun heh and it was but i didnt really put myself into serious pain. A lot of that comes with practice def as this is the third race overall that i have done in 2012 lol. And really only the second since the one was a 21 min 5k haha(although it was painful lol).
Another thing that i really have to guard against is being too satisfied like in the woods with prob 1.5 to go i was like ok this has gone ok which prevented me from pushing as hard as i could have which has happened before. in this case not that big of a deal(although it concievably cost me two spots) but in more important future races must not be like that. Have to be greedy! Haha
So the funny part is that I thought i was 6th crossing the line(or i should have been) But it turned out that the first 3 people missed basically the last possible turn and went straight. Therefore they didnt finish where they should have I came... 3rd. Lol! No matter what happens I always finish 3rd even if im in 6th with 400m to go a minute behind 3rd in this case. haha. They were pretty cool about it the one guy was kind of annoyed but oh well.
In terms of injury/soreness i felt pretty ok my left heel was sore after- hopefully somewhat from the very uneven terrain. I wore the training shoes which was fine. We'll see how it goes tomorrow.
Oh actually did a very slow 1.5 mile wd- some discipline there for once. 7.5 for the day then not bad.
So steady run this week and 12x1:00/2:00. Id like to do the minutes at o ridge which would be on thursday i guess. That would change some things in the sched like the steady run would have to be tues which idk if i can handle. I'll see tomorrow and tuesday. If not do it wed/fri as before.
Try to hit 50 this week- one thing obv lacking is mileage. Goal for Dustin Bauer race is just to be in 17s(whatever the distance is haha).
Thursday, November 1, 2012
5x1000 w 200 float + 400
So wo today after franklin practice. Warmed up 17 min(really 16:50 which comes in later) with mikey and nak. Then went to track and ran- 3:40,3:40,3:39,3:39,3:36,80.00!! The rests were between 57 and 1:00- one time i had to stop to pull the insole out of the shoe after the second one it was being annoying obv- i still need to glue it. So nice and consistent obv- of course the first 400 was generally 88 working down toward 85-86- then hitting 2:55ish at the 800- it was relatively appropriate effort- i still feel like the lungs are ahead of the legs. I semi inaccurately took pulse after the last one and it was 15-16 which is good not too high. Also it was 8! about 20-30 min later which was surprising. Of course i was in the car at the time lol(but i did stop) so who knows. My pulse taking in general is hm marginally accurate prob- I should do it for 10 sec but 6 is quicker obv. Plus I can tell pretty much anyway- hopefully by now at least.
The total time for the 6400 was 24:29 i think(watch is in car obv)- the 2 mile was approx 12:13 and the 3 mile was def 18:33 sop the last mile was 5:56(since there was only one jog in there plus i finished with the 80 last 400- which actually felt fairly good.
The main triumph of the wo was obviously hitting the 80.00 on the last lap- amusing obv- i still say the watch is programmed to round to .00 if its close lol. Doubtful i guess but funny.
Then jogged 3 laps on the grass for wd. Yes 3 laps is an irregular distance this is where the 1650 wu comes in i was obv trying to convince myself that it should count as 7 total since the wu was a tiny bit more than 2. Also my left foot was a bit tight(altho one more lap would have done nothing obv) but at least i made it 3 laps rather than 2 lol(or 0 heh). I guess i can say its 7- a short 7 but whatever- ill run extra on one of the next 2 days.
In terms of feet etc- the most important thing- my plantar felt 90-95% ok. It was just a little tight on the first one which is not a big deal- just needed to loosen up. Then i could start to feel it on the last two jogs- not on the fast part. After it felt fine but my left heel was marginally sore when i got home. I iced it a good amount- 50/50 it will be sore tom. All in all a good wo- altho it will be the only wo of the week hmph but thats ok.
Regionals tom. The boys have a 50/50 chance to make it hopefully and merritt will be up there for the girls. Im worried about amies shin i dont want her to be hurt going into track - if we can get her motivated it will be another helpful person- if we cant then obv it doesnt matter that much. Also hopefully bridgets hip will survive. Hopefully PRs for hm lets see- Jeff,Oscar,either Darin or Nandu,Keenan,Ethan,Morgan,Merritt,Bridget. That would def be a good day- its fairly realistic- i think the course should be pretty much fine.
I have to run tom am btw and maybe again when i get back. Then easy saturday and Race! sunday. I actually got a tiny bit nervous in the car driving to the wo lol. It will be fun obv. I think ill prob wear the training shoes for this one btw(if i can remember to gluw the insole in of course)
The total time for the 6400 was 24:29 i think(watch is in car obv)- the 2 mile was approx 12:13 and the 3 mile was def 18:33 sop the last mile was 5:56(since there was only one jog in there plus i finished with the 80 last 400- which actually felt fairly good.
The main triumph of the wo was obviously hitting the 80.00 on the last lap- amusing obv- i still say the watch is programmed to round to .00 if its close lol. Doubtful i guess but funny.
Then jogged 3 laps on the grass for wd. Yes 3 laps is an irregular distance this is where the 1650 wu comes in i was obv trying to convince myself that it should count as 7 total since the wu was a tiny bit more than 2. Also my left foot was a bit tight(altho one more lap would have done nothing obv) but at least i made it 3 laps rather than 2 lol(or 0 heh). I guess i can say its 7- a short 7 but whatever- ill run extra on one of the next 2 days.
In terms of feet etc- the most important thing- my plantar felt 90-95% ok. It was just a little tight on the first one which is not a big deal- just needed to loosen up. Then i could start to feel it on the last two jogs- not on the fast part. After it felt fine but my left heel was marginally sore when i got home. I iced it a good amount- 50/50 it will be sore tom. All in all a good wo- altho it will be the only wo of the week hmph but thats ok.
Regionals tom. The boys have a 50/50 chance to make it hopefully and merritt will be up there for the girls. Im worried about amies shin i dont want her to be hurt going into track - if we can get her motivated it will be another helpful person- if we cant then obv it doesnt matter that much. Also hopefully bridgets hip will survive. Hopefully PRs for hm lets see- Jeff,Oscar,either Darin or Nandu,Keenan,Ethan,Morgan,Merritt,Bridget. That would def be a good day- its fairly realistic- i think the course should be pretty much fine.
I have to run tom am btw and maybe again when i get back. Then easy saturday and Race! sunday. I actually got a tiny bit nervous in the car driving to the wo lol. It will be fun obv. I think ill prob wear the training shoes for this one btw(if i can remember to gluw the insole in of course)
Wednesday, October 31, 2012
hurricane,ok run,not great run,good run
Well the storm came through and it was a bit bad but not that bad. Minor leaking in basement(which would be nice to get fixed btw). Ive had some essay like thoughts concerning battening down the hatches and hunkering down that i was going to write but im tired right now and dont feel like it.
Anyway Monday i ran in the am before it got really windy it was fine- somewhat windy- the main thing is that it has gotten cold again which is obv annoying- however i can just get used to it and learn to enjoy it which i will. Maybe by the time it gets warm i will actually be in shape! This was 5 miles btw at belmont and up piney grove.
Tuesday i was randomly very tired- eventually went to mcd and ran over to HH- one loop(ugh) and back with 2 laps on track- then 8x100 strides in like 20-22 just relaxed on the grass. The run felt slow and long even though it was only 28 min lol the strides felt good.
Today ran with Drew and Josh! which was obv fun we did 50 min plus 4x100. Ran around campus then to HH and then some on track- felt quite good it wasnt fast but it was fine- good blast from the past run. Josh might be around some which would be cool obv.
Right now im debating whether or not to ice my feet as im already cold. Idk.
Also regionals got moved to friday so half the girls team cant come. ugh. the boys and the girls that do go should be good though at least. Boys have to beat Parkville and Merritt has to be top 15 to make it. That should be fun at least def.
Anyway Monday i ran in the am before it got really windy it was fine- somewhat windy- the main thing is that it has gotten cold again which is obv annoying- however i can just get used to it and learn to enjoy it which i will. Maybe by the time it gets warm i will actually be in shape! This was 5 miles btw at belmont and up piney grove.
Tuesday i was randomly very tired- eventually went to mcd and ran over to HH- one loop(ugh) and back with 2 laps on track- then 8x100 strides in like 20-22 just relaxed on the grass. The run felt slow and long even though it was only 28 min lol the strides felt good.
Today ran with Drew and Josh! which was obv fun we did 50 min plus 4x100. Ran around campus then to HH and then some on track- felt quite good it wasnt fast but it was fine- good blast from the past run. Josh might be around some which would be cool obv.
Right now im debating whether or not to ice my feet as im already cold. Idk.
Also regionals got moved to friday so half the girls team cant come. ugh. the boys and the girls that do go should be good though at least. Boys have to beat Parkville and Merritt has to be top 15 to make it. That should be fun at least def.
Sunday, October 28, 2012
Good longish run
ran w jamie at mcd. Over to HH- 2 loops and back up course- then bottom loop and loop on campus plus 2 laps- 63 min felt good. My feet felt a lot better today. Keep icing and stretching.
School is already cancelled for tomorrow ugh. The good news is that most of the work is already done extra rest wont hurt at this point.
I think ill do wos on wednesday and friday. Prob switch the track wo to this week because everything might be soggy on wednesday- 5x1k with 200 float. Then i think ill do 2x2mile on friday but slow like 13:20 or something just fast distance run pace i want to have some legs for sunday obv. I think a good goal is sub 31:00 which is obv incredibly slow but the course is funly hard. Nice word- funly.
School is already cancelled for tomorrow ugh. The good news is that most of the work is already done extra rest wont hurt at this point.
I think ill do wos on wednesday and friday. Prob switch the track wo to this week because everything might be soggy on wednesday- 5x1k with 200 float. Then i think ill do 2x2mile on friday but slow like 13:20 or something just fast distance run pace i want to have some legs for sunday obv. I think a good goal is sub 31:00 which is obv incredibly slow but the course is funly hard. Nice word- funly.
Saturday, October 27, 2012
a week recap! i thought this was supposed to happen every week haha
SO this week was ok. Obv only the better weeks get recapped. today ran w franklin easy 29 min call it 3.5 then ran w jamie at mcd in the pm the new 10k loop which is 5.5 haha. 43 miles for the week not bad. Aim for basically the same next week except one more morning run so like 46-47. No race tomorrow ill just do a longish run like 7-even 8. Then two wos a steady run and i guess 10x1:00/2:00 jog. I might do 12 on that one cuz the next one is supposed to be 8x2min/3min jog which is a big jump. I guess ill see what this hurricane does with the wos maybe wed/fri but ill have to dial back the steady run for sure if i do it friday.
Friday, October 26, 2012
Feet feeling better(today),6x800 st ev 4:00,WHOA!
This week has been solid. I did a steady run on monday in the woods which went relatively well- maybe started out a little fast it was 752 for the first loop and 800 for the second. Then i was maarginally lazy and didtn feel like going up the hill again so i went out and finsihed the 20 minutes on the course. Then cooled down back up the course so 6.5 total for the day.
Then tues,wed,thu were 6.5,6,3.5 my feet were slwoly feeling tighter each day but i started doing a slightly better job of icing and stretching and today it feels better.
The good thing is that a 50 minute run now is perfectly normal and easy(as long as my feet arent tight). Of course i havent run more than that lol but no worries.
Then today I did 2 WU,6x800 at mcd on the first 800 of course(the loop not the actual first 800) it was fine. Effort felt 100% appropriate the breathing was a little ahead of the legs. times 3:01,2:59,3:00,3:01,3:00,2:52 I dropped down a bit on the last 2 minutes of the last one to see how i would feel and it was good. So that was good. In 3-4 weeks ill go up to 8 of these and then in 3-4 more weeks up to 10. I could certainly have done 8 today if i had to so that should work if everything progresses like it should.
After the wo i walked over to the track and talked to the imani najatee group. Then watched their time trial(while not doing a cooldown Ugh) The little girl Taylor ran a 47 then Najatee ran a solid 45 and THEN Imani absolutely torched a 40.7. That is the same time she ran to get 2nd in the state meet last year- in October- by herself- outside in 55-60 degrees. She went thru 100 in 12.x and 200 in 25.x Wow!
XC has been moving along i cant remember if i talked about counties on here or not it was tolerable certainly. I gave them a speech the next monday about raising expectations etc etc. The boys team is coming together nicely the top 5 are running closely and Ethan is making lots of progress. Brent is hanging in there. The girls are struggling a bit the front 3 are running well although amie is still too inconsistent with attendance. mainly ashley is done which is fine as well she wasnt happy and was dragging other people down. Rachel is recovering from her down time but it did hurt her conditioning. Hopefully she can come back and run better than ever in track the good news is that she did have a big pr at barnhart. Morgan is doing well too we had a minor fight 2 days ago lol but that was mostly ashley related during a workout. Bridget fell and cut her leg semi badly today she is pretty tough she taped it up and ran about half the wo- it was bleeding quite a bit for about 10 minutes. The rest of the non varsity people mainly consisnt of mohammed and allison- mohammed is looking good i think i will try to get him to run the nov 18th race. Maybe matt as well i forgot him hopefully in a few weeks hell be able to complete a 5k that would be a good comeback race. Allie was looking good hm 2? days ago she did some 100s.
I didnt even put the wos from the week for them it was 4x1200 plus hill strides monday, then the fast wo was switched to wednesday because it was warm- 6-4-2-6-4-2-4-2-2 and then today we did a hilly wo of approx 4-8-4-8-4-8-4. THis has been a good training week. If it storms badly at the beginning of next week we could even skip the wo or cut it down i think well just do some 200s monday or 150s or 100s tuesday if its bad then.
Ooh ACCs is tomorrow i should text anna.
Oh lets see mileage this week is 34 right now i think- 6.5,6.5,6,6.5,3.5,5 yeah thats right- too bad no wd today. tomorrow will be two runs so it sshould be 42-43 total which is ok. Slowly work up to 50 over the next 2 weeks. Im not sure if im going to do the 5k on sunday or not.
Whaat a long post lol.
Then tues,wed,thu were 6.5,6,3.5 my feet were slwoly feeling tighter each day but i started doing a slightly better job of icing and stretching and today it feels better.
The good thing is that a 50 minute run now is perfectly normal and easy(as long as my feet arent tight). Of course i havent run more than that lol but no worries.
Then today I did 2 WU,6x800 at mcd on the first 800 of course(the loop not the actual first 800) it was fine. Effort felt 100% appropriate the breathing was a little ahead of the legs. times 3:01,2:59,3:00,3:01,3:00,2:52 I dropped down a bit on the last 2 minutes of the last one to see how i would feel and it was good. So that was good. In 3-4 weeks ill go up to 8 of these and then in 3-4 more weeks up to 10. I could certainly have done 8 today if i had to so that should work if everything progresses like it should.
After the wo i walked over to the track and talked to the imani najatee group. Then watched their time trial(while not doing a cooldown Ugh) The little girl Taylor ran a 47 then Najatee ran a solid 45 and THEN Imani absolutely torched a 40.7. That is the same time she ran to get 2nd in the state meet last year- in October- by herself- outside in 55-60 degrees. She went thru 100 in 12.x and 200 in 25.x Wow!
XC has been moving along i cant remember if i talked about counties on here or not it was tolerable certainly. I gave them a speech the next monday about raising expectations etc etc. The boys team is coming together nicely the top 5 are running closely and Ethan is making lots of progress. Brent is hanging in there. The girls are struggling a bit the front 3 are running well although amie is still too inconsistent with attendance. mainly ashley is done which is fine as well she wasnt happy and was dragging other people down. Rachel is recovering from her down time but it did hurt her conditioning. Hopefully she can come back and run better than ever in track the good news is that she did have a big pr at barnhart. Morgan is doing well too we had a minor fight 2 days ago lol but that was mostly ashley related during a workout. Bridget fell and cut her leg semi badly today she is pretty tough she taped it up and ran about half the wo- it was bleeding quite a bit for about 10 minutes. The rest of the non varsity people mainly consisnt of mohammed and allison- mohammed is looking good i think i will try to get him to run the nov 18th race. Maybe matt as well i forgot him hopefully in a few weeks hell be able to complete a 5k that would be a good comeback race. Allie was looking good hm 2? days ago she did some 100s.
I didnt even put the wos from the week for them it was 4x1200 plus hill strides monday, then the fast wo was switched to wednesday because it was warm- 6-4-2-6-4-2-4-2-2 and then today we did a hilly wo of approx 4-8-4-8-4-8-4. THis has been a good training week. If it storms badly at the beginning of next week we could even skip the wo or cut it down i think well just do some 200s monday or 150s or 100s tuesday if its bad then.
Ooh ACCs is tomorrow i should text anna.
Oh lets see mileage this week is 34 right now i think- 6.5,6.5,6,6.5,3.5,5 yeah thats right- too bad no wd today. tomorrow will be two runs so it sshould be 42-43 total which is ok. Slowly work up to 50 over the next 2 weeks. Im not sure if im going to do the 5k on sunday or not.
Whaat a long post lol.
Friday, October 19, 2012
6x1:00/2:00 jog(Plus :18),county preview
Yesterday did a nice recovery run at soldiers delight- the standard out and back 5 mile on the grassland side we can call it. 38 min basically.
Then today ran with franklin at 11. We did 28 min out and back because i had to run and get oscar cuz he was looking where his date for homecoming lived to pick her up. lol. its not that hard to find an address but whatever its cool to be prepared. So poor mohammed ran extra too trying to keep up now hell prob be dead tom(obv he wont be i dont think 8 extra minutes will do him in) So nice 3.5 it was out to the corner of Nicodemus and Berrymans and back plus a little on campus beforehand.
Then went down to mcd at 330 for wo. I was quite tired beforehand still getting adjusted. On warmup(15 min) i was amusingly going thru various scenarios to write in the glob which happens from time to time esp when im tired i guess. Of course i forget all of them now obv.
Anyway The wo was written as 10x1:00/2:00 jog(i did 12 before I believe with Anna this summer which went quite well) but i had already figured I would do 6-8 which turned into 6 or maybe 8 if i felt good. I was going to do the course and then see. Started out with the jog the first 400 was right about 1:40 so 6:40 pace for the jog which was fine. The first 800 was approx 3:05? and the mile was 6:16 so good, then 12:40 at 2 mile which was still fine I obv got a bit tired going up the last mile but the whole course was 20:18. So 1:13 slower than I ran the race here 8 weeks ago while only running 6:18 fast out of the whole thing- good.
In fact it was only 30 seconds slower over the last 2.1 miles lol which obv shows how well i ran the last 2 miles in the race haha. But still hopefully progress. It was prob approx 5:20-5:25 pace on the fast and as i said 640 pce on the jog.
I was pretty tired and drained walked back tio track and then did 3 super slow laps barefoot around the football field. Iced knee and foot at home. This week has been ok- now easy tom(altho obv ill charge around at dulaney-def take nap after football game thenrun at like 6 tom night)
County predictions hm lets have some fun
Oscar- 3rd JV(total educated guess- going for win obv)- sub 18... yes
Jeff- sub 18... not quite ill say 18:0x
Darin-sub 19...yes
Nandu-hard to say it depends on his leg- no prediction
Keenan-sub 19-yes
Ethan-very low 20s possibly under- scratch that def under 20
JV pack- hopefully some more in the 20s
Amanda and Merritt- sub 2130... yes
Amie-hard to say- just under 23
Girls Pack- ? possibly in sight of amie? ashley and rachel will prob run together also Morgan hopefully sub 24
For ethan and merritt they both ran awesome on monday it depends if that translates to the 5k yet. Ethans wo would indicate 1850 or so but i dont think hes that strong yet... but you never know.
Then today ran with franklin at 11. We did 28 min out and back because i had to run and get oscar cuz he was looking where his date for homecoming lived to pick her up. lol. its not that hard to find an address but whatever its cool to be prepared. So poor mohammed ran extra too trying to keep up now hell prob be dead tom(obv he wont be i dont think 8 extra minutes will do him in) So nice 3.5 it was out to the corner of Nicodemus and Berrymans and back plus a little on campus beforehand.
Then went down to mcd at 330 for wo. I was quite tired beforehand still getting adjusted. On warmup(15 min) i was amusingly going thru various scenarios to write in the glob which happens from time to time esp when im tired i guess. Of course i forget all of them now obv.
Anyway The wo was written as 10x1:00/2:00 jog(i did 12 before I believe with Anna this summer which went quite well) but i had already figured I would do 6-8 which turned into 6 or maybe 8 if i felt good. I was going to do the course and then see. Started out with the jog the first 400 was right about 1:40 so 6:40 pace for the jog which was fine. The first 800 was approx 3:05? and the mile was 6:16 so good, then 12:40 at 2 mile which was still fine I obv got a bit tired going up the last mile but the whole course was 20:18. So 1:13 slower than I ran the race here 8 weeks ago while only running 6:18 fast out of the whole thing- good.
In fact it was only 30 seconds slower over the last 2.1 miles lol which obv shows how well i ran the last 2 miles in the race haha. But still hopefully progress. It was prob approx 5:20-5:25 pace on the fast and as i said 640 pce on the jog.
I was pretty tired and drained walked back tio track and then did 3 super slow laps barefoot around the football field. Iced knee and foot at home. This week has been ok- now easy tom(altho obv ill charge around at dulaney-def take nap after football game thenrun at like 6 tom night)
County predictions hm lets have some fun
Oscar- 3rd JV(total educated guess- going for win obv)- sub 18... yes
Jeff- sub 18... not quite ill say 18:0x
Darin-sub 19...yes
Nandu-hard to say it depends on his leg- no prediction
Keenan-sub 19-yes
Ethan-very low 20s possibly under- scratch that def under 20
JV pack- hopefully some more in the 20s
Amanda and Merritt- sub 2130... yes
Amie-hard to say- just under 23
Girls Pack- ? possibly in sight of amie? ashley and rachel will prob run together also Morgan hopefully sub 24
For ethan and merritt they both ran awesome on monday it depends if that translates to the 5k yet. Ethans wo would indicate 1850 or so but i dont think hes that strong yet... but you never know.
Wednesday, October 17, 2012
Arm mostly good,pretty good 5x1000 wo(for now) and dont forget the Puddin'Pace
Well i overslept through practice today so that was bad. Need to consistently go to bed earlier of course. I will tonight(although i havent even eaten dinner yet and it 720 ugh). ANyway the good news is that the arm is at like 85-90% and improving. So unless something else gets messed up w that i should be good. So thats nice.
Running this week has been good. I dont even remember the last post it wasnt that long ago but it was lets see 4,6.5(half with sanborn and half with patty so 10 min pace then 7 min pace that felt like 5 min pace for a mile lol),6 by myself after the mcd meet yesterday which felt nice 2 loops in HH 46 min.
Today was good i went to mcd after sleeping too much i wasnt sure what wo i was going to do. Munroe asked me to help sydney so i ran w her around the soccer field- she did 3 800s w 200 jog and then rest so i did 5 1000s like i did a 1000 while she was resting. It was good the first one was slow 310/359 then 251/338,300/344,252/338,257/340ish. I just went to look at the last time and cleared the watch so idk what it is lol. Then 8x100 on grass all in the 17s which is good- Idef need to do this!!! And do it on the grass. Then 4 laps around football field with no shoes. 6.5 total
Friday ill come back w the 10x1:00/2:00 jog. Saturday counties should be fun!
Oh and i said dont forget the puddin pace and i almost forgot apparently at davidson theres some guy nicknamed puddin who does the distance runs slow hence puddin pace. Mmm tasty pudding i should have got some at the store. Im hungry i have to eat dinner.
Running this week has been good. I dont even remember the last post it wasnt that long ago but it was lets see 4,6.5(half with sanborn and half with patty so 10 min pace then 7 min pace that felt like 5 min pace for a mile lol),6 by myself after the mcd meet yesterday which felt nice 2 loops in HH 46 min.
Today was good i went to mcd after sleeping too much i wasnt sure what wo i was going to do. Munroe asked me to help sydney so i ran w her around the soccer field- she did 3 800s w 200 jog and then rest so i did 5 1000s like i did a 1000 while she was resting. It was good the first one was slow 310/359 then 251/338,300/344,252/338,257/340ish. I just went to look at the last time and cleared the watch so idk what it is lol. Then 8x100 on grass all in the 17s which is good- Idef need to do this!!! And do it on the grass. Then 4 laps around football field with no shoes. 6.5 total
Friday ill come back w the 10x1:00/2:00 jog. Saturday counties should be fun!
Oh and i said dont forget the puddin pace and i almost forgot apparently at davidson theres some guy nicknamed puddin who does the distance runs slow hence puddin pace. Mmm tasty pudding i should have got some at the store. Im hungry i have to eat dinner.
Sunday, October 14, 2012
You obv dont need both arms to run...duh
Went down to mcd today. Ran down to the beginning of HH and back. I basically held my left arm in a static position which worked fine- i could move it a little bit. Also i think running obv gets the heart rate up and helps flush out whatever is wrong w my arm. It feels good right now but will prob be sore in the am. At least I got out today it felt good. I can def do distance runs now obv. Wo- hm by friday should def be good wed- maybe.
This is your captain speaking... We should be able to return to the gate in 20-30 minutes
Yeah we've heard that before. I decided to use a metaphor this morning! In case you cant tell(which i probably wont be able to when I check back on this in a year) I am talking about my arm. It has gotten better over the last two days when I accomplished precisely nothing productive. Missed both annas meet and the baltimore marathon(watching obv) which actually would have been fun.(Ed. note: Id like to run either the 5k or half next year? except they are ridiculouisly overpriced- plus xc is more fun so maybe not but who knows)(Wr. Note Who the hell is the editor of this glob?! It doestn(haha) seem like there is one).
In the interest of actually leaving some productive information about this problem it seems to be follwoing(ED?!?!) a similar pattern to the other that happened x number of months ago. It feels better after hot shower, sleeping this am it was really stiff and painful but it felt like it had healed a bit. Its been 2 days since friday when it was really sore and it still hurts obv but its getting better(repetitive). Ice doesnt really help nor does aspirin/tylenol althoough i didnt really take very much.
It is obv relatively frustrating because this is totally non running related(except possibly if it is already getting bad then when i run like i did thursday it makes it worse) and my legs/feet feel as good as they have in memory. Plus the light wo on thursday was like exactly on the mark. So aggravating. But it will get better soon. Change is coming.
I might try to jog this afternoon but maybe not. Often it felt better after shorter midday nap so well see.
Suffice it to say i dont think ill be heading over for dinner at the old house tonight. Or if i do ill be wearing a full biohazard suit INCLUDING flippers. Cant forget the flippers.
"They might as well be wearing RAINCOATS!!"
"Yo Skip can we get those raincoats in here now? My eyes just melted!"
The above was adapted from K-19 the widowmaker which is actually a pretty good sub movie with Liam Neeson and Harrison Ford. Its about a russian sub that has a reactor problem in the 60s. In the vein of Crimson Tide. There have actually been a good number of sub movies made- i suppose its a dramatic semi scary location.
The above nonsense has been brought to you by the letters B and T and the number 6. You hear that Mitt?? You cant have your stupid PBS cuts. Its only the best channel on TV. And who watches it more than anyone- SENIORS lol. Smooth move Ferguson.
In the interest of actually leaving some productive information about this problem it seems to be follwoing(ED?!?!) a similar pattern to the other that happened x number of months ago. It feels better after hot shower, sleeping this am it was really stiff and painful but it felt like it had healed a bit. Its been 2 days since friday when it was really sore and it still hurts obv but its getting better(repetitive). Ice doesnt really help nor does aspirin/tylenol althoough i didnt really take very much.
It is obv relatively frustrating because this is totally non running related(except possibly if it is already getting bad then when i run like i did thursday it makes it worse) and my legs/feet feel as good as they have in memory. Plus the light wo on thursday was like exactly on the mark. So aggravating. But it will get better soon. Change is coming.
I might try to jog this afternoon but maybe not. Often it felt better after shorter midday nap so well see.
Suffice it to say i dont think ill be heading over for dinner at the old house tonight. Or if i do ill be wearing a full biohazard suit INCLUDING flippers. Cant forget the flippers.
"They might as well be wearing RAINCOATS!!"
"Yo Skip can we get those raincoats in here now? My eyes just melted!"
The above was adapted from K-19 the widowmaker which is actually a pretty good sub movie with Liam Neeson and Harrison Ford. Its about a russian sub that has a reactor problem in the 60s. In the vein of Crimson Tide. There have actually been a good number of sub movies made- i suppose its a dramatic semi scary location.
The above nonsense has been brought to you by the letters B and T and the number 6. You hear that Mitt?? You cant have your stupid PBS cuts. Its only the best channel on TV. And who watches it more than anyone- SENIORS lol. Smooth move Ferguson.
Friday, October 12, 2012
OW
So my arm is very sore. Its a combination of throwing the papers but also from the cat definitely because I spent the night at the old house wednesday night and the cat was sleeping on/near me for a while. Then as i already documented it got sore by the end of doing the papers yesterday. By the time of running yesterday i could run ok which maybe didnt help it obv but then this am it was really sore like as long as i kept it elevated it was ok but moving it up and down was not fun. and it hurt when i was walking. i iced it when i got home and will do that again its a bit better now. Im not going to go over there as much and def not spending the night anymore. I think it might be worse when the weather is colder the cats are in more. I think its mainly Kit btw not Blue. She doesnt sleep on me anyway. I looked through this glob back through 2011 and i didnt write in the other main time that lasted for about a week- i remember that for when i woke up and my arm was killing me in the night sleeping there. So hopefully it will get better slowly that what seems to happen. But annoying obv.
Also this time its pretty specific to one point like just above the bicep between that and shoulder. The more general soreness of the last month is gone- just a little more along the inner edge of where the shoulder rotates.
I missed annas meet at delaware today because i didnt feel like going with this. The drive up would have been fine but moving around would have been problematic i think. Semi annoying that practice has already been cancelled, but maybe for the best given the same thing lol. Idk about marathon tom- i guess ill try to nap nd see if that makes it any better. The annoying thing is with this it usually hurts the most after waking up so sleep seems counterproductive even tho its prob not. Ugh.
Also this time its pretty specific to one point like just above the bicep between that and shoulder. The more general soreness of the last month is gone- just a little more along the inner edge of where the shoulder rotates.
I missed annas meet at delaware today because i didnt feel like going with this. The drive up would have been fine but moving around would have been problematic i think. Semi annoying that practice has already been cancelled, but maybe for the best given the same thing lol. Idk about marathon tom- i guess ill try to nap nd see if that makes it any better. The annoying thing is with this it usually hurts the most after waking up so sleep seems counterproductive even tho its prob not. Ugh.
Thursday, October 11, 2012
Double,then shoulder quite sore again but wo
Yesterday ran with franklin- down powerlines on berrymans then kleft onto the old trail powerlines. It was a little overgrown hmph it would be hard to take the group there oh well they had a little bit of problems running thru the higher stuff. The trail thru the woods looked clear but we didnt go that way. Idk if well do this def not with a big group- too bad.
Then in the evening did 3 miles with matt out sunset(he turned around there) and then out to the turnaround at the top of the steep hill and back. Obv picked it up a bit once he turned back hes doin ok tho.
Today my shoulder started to hurt quite a bit as i was finishing up the papers. i did a few throws w my left arm which obv was a few too many. I still think the cat and allergies might have somethin to do w it since he slept on/near me last night idk if that makes sense but it was the worst last time after that. Anyway after the relay at franklin behind the stadium(which went well for the most part except rachel fell again and hurt her ankle- not too bad tho apparently hopefully) i was tired and unhappy about my arm. Plus im semi a baby and semi dont want to aggravate it which it seemed to about 3 weeks ago when i ran.
But i just went on auto pilot and drove to mcd. There was a jv football game going on which was a minor distraction but then i got started. WU down the course to HHead. Felt pretty sluggish still on WU. Rested for 2ish min then proceeded to try the wo which was two loops in the woods at steady pace. Up hill was 1:15ish and i was pretty sure i would be fine. First half loop 4:02/8:00 for first loop/12:04/15:59 for both loops. So nice even pace- breathing was appropriate,legs got a little tired in second loop. Arm felt 95% during run like i didnt notice it at all really. Rest then jog back up farm rd(where I actually went up boxtree hill etc on the grass- thats a good sign lol since i never do that).Figure 5.5 total its like a shortish 6 i think but call it 5.5 I had a half anyway. SO week is 0,6,6.5,4+3,5.5 for 25 in 5 days but only 4 running days. Prob no 40 this week obv but itll be like 38. Ill do 6-7 at delaware tomorrow in the park and then some distance on saturday am.
The orioles are winning right now thats good after a tough loss last night. Unfortunately im kind of losing steam on baseball playoffs lol which is pretty pathetic ive watched 2 games. If they win tonight ill watch tomorrow prob altho apparently ill be driving back from del for at least part of it. I might not watch actually. But Go Os!
Oh btw the jv football mcd stopped chall on 4th down late in the game to hold onto a 4 point lead. Except two plays later they fumbled and chall scored. Then with approx 1:40 to go they got the kickoff and got a good return...except they fumbled again at the end of it and chall got the ball again. At that point I left.
Second btw i should look up the etymology of "umble" There is no good word that has umble in it. Its probably old english for buffoon or clumsy oaf or something like that.
Then in the evening did 3 miles with matt out sunset(he turned around there) and then out to the turnaround at the top of the steep hill and back. Obv picked it up a bit once he turned back hes doin ok tho.
Today my shoulder started to hurt quite a bit as i was finishing up the papers. i did a few throws w my left arm which obv was a few too many. I still think the cat and allergies might have somethin to do w it since he slept on/near me last night idk if that makes sense but it was the worst last time after that. Anyway after the relay at franklin behind the stadium(which went well for the most part except rachel fell again and hurt her ankle- not too bad tho apparently hopefully) i was tired and unhappy about my arm. Plus im semi a baby and semi dont want to aggravate it which it seemed to about 3 weeks ago when i ran.
But i just went on auto pilot and drove to mcd. There was a jv football game going on which was a minor distraction but then i got started. WU down the course to HHead. Felt pretty sluggish still on WU. Rested for 2ish min then proceeded to try the wo which was two loops in the woods at steady pace. Up hill was 1:15ish and i was pretty sure i would be fine. First half loop 4:02/8:00 for first loop/12:04/15:59 for both loops. So nice even pace- breathing was appropriate,legs got a little tired in second loop. Arm felt 95% during run like i didnt notice it at all really. Rest then jog back up farm rd(where I actually went up boxtree hill etc on the grass- thats a good sign lol since i never do that).Figure 5.5 total its like a shortish 6 i think but call it 5.5 I had a half anyway. SO week is 0,6,6.5,4+3,5.5 for 25 in 5 days but only 4 running days. Prob no 40 this week obv but itll be like 38. Ill do 6-7 at delaware tomorrow in the park and then some distance on saturday am.
The orioles are winning right now thats good after a tough loss last night. Unfortunately im kind of losing steam on baseball playoffs lol which is pretty pathetic ive watched 2 games. If they win tonight ill watch tomorrow prob altho apparently ill be driving back from del for at least part of it. I might not watch actually. But Go Os!
Oh btw the jv football mcd stopped chall on 4th down late in the game to hold onto a 4 point lead. Except two plays later they fumbled and chall scored. Then with approx 1:40 to go they got the kickoff and got a good return...except they fumbled again at the end of it and chall got the ball again. At that point I left.
Second btw i should look up the etymology of "umble" There is no good word that has umble in it. Its probably old english for buffoon or clumsy oaf or something like that.
Tuesday, October 9, 2012
Off,then two good days
Took sunday off because the sleep sched was all messed up i slept from noon to 5 pm and then wasnt motivated enough to go out before it got dark(or after it got dark for that matter).
Then yesterday ran w michael at mcd- down farm rd to woods,3 loops and come back. Easy pace and felt fine. just short of 54 min for 6.5 good.
Today ran at mcd after the owings mills dual meet. regular 10k loop wout the bottom loop. i was going to do 2 loops in woods but saw the lady w her dog so obv only duid one so as not to bother them again the second time. Went back at a quicker pace that felt good and finished w 2 laps on track in 3:22. 45 min total for 6. This is the best ive felt on a distance run in quite a while its nice obv- def felt like i could and wanted to go farther but stop there for now. Hopefully I can keep it going. Also my plantar on left foot a tiny bit sore last two day- i iced it today so we'll see how that goes.
The meet was pretty good today- the boys for our level are starting to improve. the nice thing about today is that they could sort of practice running in groups etc because there werent too many other people. Lots of prs which is obv good. We'll see what we can do in 2 weeks.
Double tom and then light wo on thurs. Then run at delaware on fri as long as that is still a go and then potentially run some of marathon or something on sat. 2 wos next week! Then ill be right back where i was in august lol but i think im a bit stronger now.
Then yesterday ran w michael at mcd- down farm rd to woods,3 loops and come back. Easy pace and felt fine. just short of 54 min for 6.5 good.
Today ran at mcd after the owings mills dual meet. regular 10k loop wout the bottom loop. i was going to do 2 loops in woods but saw the lady w her dog so obv only duid one so as not to bother them again the second time. Went back at a quicker pace that felt good and finished w 2 laps on track in 3:22. 45 min total for 6. This is the best ive felt on a distance run in quite a while its nice obv- def felt like i could and wanted to go farther but stop there for now. Hopefully I can keep it going. Also my plantar on left foot a tiny bit sore last two day- i iced it today so we'll see how that goes.
The meet was pretty good today- the boys for our level are starting to improve. the nice thing about today is that they could sort of practice running in groups etc because there werent too many other people. Lots of prs which is obv good. We'll see what we can do in 2 weeks.
Double tom and then light wo on thurs. Then run at delaware on fri as long as that is still a go and then potentially run some of marathon or something on sat. 2 wos next week! Then ill be right back where i was in august lol but i think im a bit stronger now.
Saturday, October 6, 2012
Steady run to tempoish run,week recap
Well this week was just about right on where it was supposed to be. The goal was 35 miles in 8 runs and it ended up being 34 miles in 7 runs. Good.
Friday I was going to do 2 loops in HH steady but didnt get up in time to do it before practice so watched a little wo at franklin w rachel and amie and jeff then rolled down to mcd. Did a semi random 2 mile wu and then did a 3 mile(or 4800 for those of you who are jerks) on the track rather than the 2 loops in woods. 6:15/6:10/6:01. It felt good- my legs got a bit heavy in the last 3 laps but felt ok again when i picked it up on the last lap. I am going to marginally alter the plan and sub one more of these for one of the steady woods runs. 2 weeks from now i believe.
Then we had the gunpowder meet today it went mostly well. We have basically no prior experience in xc for the vast majority of our team. So we are improving. We are also in the back right now but thats ok. But there were some ok indications for counties and regionals I havent toally pored over the results yet. Merritt was mad after her race I think we need to work on more race pace stuff we havent done that much of that- for anyone really. Like oscar ran quite well but he needs some sharpening because hes fairly strong(prob somewhat naturally) but he goes out in 555 which obv is slow as crap. However he kept it steady so well done on that. Darin ran better as well which is good. The JV boys esp the freshmen group was quite good. Mike,Gavin,Zack,and esp Christian.
Next week 40 miles on 8-9 runs. The one wo is the 2 loop run in woods. I might add another easy wo with either franklin or mcd.
Friday I was going to do 2 loops in HH steady but didnt get up in time to do it before practice so watched a little wo at franklin w rachel and amie and jeff then rolled down to mcd. Did a semi random 2 mile wu and then did a 3 mile(or 4800 for those of you who are jerks) on the track rather than the 2 loops in woods. 6:15/6:10/6:01. It felt good- my legs got a bit heavy in the last 3 laps but felt ok again when i picked it up on the last lap. I am going to marginally alter the plan and sub one more of these for one of the steady woods runs. 2 weeks from now i believe.
Then we had the gunpowder meet today it went mostly well. We have basically no prior experience in xc for the vast majority of our team. So we are improving. We are also in the back right now but thats ok. But there were some ok indications for counties and regionals I havent toally pored over the results yet. Merritt was mad after her race I think we need to work on more race pace stuff we havent done that much of that- for anyone really. Like oscar ran quite well but he needs some sharpening because hes fairly strong(prob somewhat naturally) but he goes out in 555 which obv is slow as crap. However he kept it steady so well done on that. Darin ran better as well which is good. The JV boys esp the freshmen group was quite good. Mike,Gavin,Zack,and esp Christian.
Next week 40 miles on 8-9 runs. The one wo is the 2 loop run in woods. I might add another easy wo with either franklin or mcd.
Thursday, October 4, 2012
this week on track(or course during the fall haha) so far
Ah puns. Where would we be without them? Probably in about the same place. Anyway this week is good so far. I was tired today but in a sleepy sluggish ok kind of way after waking up from the nap and then a little during prac then def when i went to mcd i was sitting in the sun for like 5 min slothfully resting and sunning. Yesterday ran around track while imani and tee and nyjiri(anbd camille and taylor- heh there listed everyone) did 3 sets of 4 200s. Today ran w Franklin team which was fine back and forth from school to hannah more a couple times plus some laps around the 400 field while they were doing the 100s. The wo wasnt quite right as everyone did the jog too fast and the run too slow but it sort of turned into a moderate tempo run which was fine too.
Tomorrow im def good to go for the light workout- first one on the new sched- 2 loops in the woods- try for about 17 min hopefully not faster than that. Just comfortably fast. My arm/shoulder has been improving a lot over the last 3 days i still think it will be a while before it is 100% though. Oh also ive been doing extremely light abs recently a set of 5 of each of the 4 standard things. I should start to do those at home actually.
Tomorrow im def good to go for the light workout- first one on the new sched- 2 loops in the woods- try for about 17 min hopefully not faster than that. Just comfortably fast. My arm/shoulder has been improving a lot over the last 3 days i still think it will be a while before it is 100% though. Oh also ive been doing extremely light abs recently a set of 5 of each of the 4 standard things. I should start to do those at home actually.
Tuesday, October 2, 2012
this week good so far,light wo
yesterday ran at river rd trail again a little farther this time out 20:30 and back.felt fine. By today my arm was significatnly better- still not fully good but better. Ran at mcd- the dual meet with hereford was postponed which was ok. minor confusion about that but no biggie.
wo was 1.5 wu then 1600,1200,800,400. 16 was 7:10 1200 was 5:02 i think then 800 was 3:05 and 400 was 78. Good descending pace easy workout to test body a little. 3/4 mile wd for 5 total. so 4,5,5 so far this week. possible morning run tomorrow. def run before meet at some point.
also watched an excitiong volleyball match which franklin won over catonsville 3-2
wo was 1.5 wu then 1600,1200,800,400. 16 was 7:10 1200 was 5:02 i think then 800 was 3:05 and 400 was 78. Good descending pace easy workout to test body a little. 3/4 mile wd for 5 total. so 4,5,5 so far this week. possible morning run tomorrow. def run before meet at some point.
also watched an excitiong volleyball match which franklin won over catonsville 3-2
Sunday, September 30, 2012
feeling a little better?
My shoulder seems to be feeling better... although its seemed like that before. we'll see when i wake up this am if its still good. Last week was on the order of 27 miles in 6 runs. Today was a pleasant 4 mile run at the river rd trail- out to the little stream and back. felt fine. Plan for week is 35 miles in 8 runs as i might have said already. if my shoulder is ok ill do a short steayd run on friday.
Anna had a good race on friday at paul short- then we ran on saturday which was nice obv. the team had a very good wo on saturday tempo 800s like before. good pacing and fast running it was good. we need to do this one again- id like to do a slightly cut down version again on thursday but it depends what happens with the meet and rain/thunder on tuesday. its hard to postpone the meet a day in advance although id like to. but we prob wont hmph. if we did we could set the wos for the week but well figure it out anyway obv.
Also im not sure whether oscar should run in the jv in the counties or not. depends on the next few meets obv.
Anna had a good race on friday at paul short- then we ran on saturday which was nice obv. the team had a very good wo on saturday tempo 800s like before. good pacing and fast running it was good. we need to do this one again- id like to do a slightly cut down version again on thursday but it depends what happens with the meet and rain/thunder on tuesday. its hard to postpone the meet a day in advance although id like to. but we prob wont hmph. if we did we could set the wos for the week but well figure it out anyway obv.
Also im not sure whether oscar should run in the jv in the counties or not. depends on the next few meets obv.
Wednesday, September 26, 2012
sore shoulder still,starting slowly snakes syllogism scintillating
going with soime alliteration for the title. Some nonsense alliteration obviously after the first one. I couldnt even remember what a syllogism was when i wrote it, then looked it up and found out that i hated it. bdelygmia! So the running is coming along ok. My rotator cuff problem(i have identified it as such via our old friend the internet) is still annoying. I am treating it although i should be icing it as well- i am not used to icing non leg body parts. The problem with this injury is that it doesnt respond to well to my favorite healing of sleep. Often it feels the worst when i wake up- bad. It is getting better though.
Running this week has been good- i took one day off because i was tired but otherwise it has been 5,6,5 all distance. Felt good yesterday on a run with dave. today ran w michael i was a little tireder but still fine. The meet Monday was good- several prs although we werent supposed to run hard lol. Im pretty sure it was 3 miles or maybe 3.05. Either way not bad. Then wo yesterday was tolerable- everyone basically running randomly around the field lol at least the rest is a little shorter. The varisty people did it well at least. Tomorrow 1000s at hannah more.
Ash went to the trainer about her foot which is good- hopefully she got it in time which i feel is likely. As long as they jknow about it that is the key thing.
I should probably run before prac tom which i think i will. then measure the course. Hopefully everyone will run at the home meet next week i think they will. then people will miss gunpowder meh which they often do.
Running this week has been good- i took one day off because i was tired but otherwise it has been 5,6,5 all distance. Felt good yesterday on a run with dave. today ran w michael i was a little tireder but still fine. The meet Monday was good- several prs although we werent supposed to run hard lol. Im pretty sure it was 3 miles or maybe 3.05. Either way not bad. Then wo yesterday was tolerable- everyone basically running randomly around the field lol at least the rest is a little shorter. The varisty people did it well at least. Tomorrow 1000s at hannah more.
Ash went to the trainer about her foot which is good- hopefully she got it in time which i feel is likely. As long as they jknow about it that is the key thing.
I should probably run before prac tom which i think i will. then measure the course. Hopefully everyone will run at the home meet next week i think they will. then people will miss gunpowder meh which they often do.
Friday, September 21, 2012
Whaaat? another good run!?
SO today was nice 5 miles at Soliders delight with michael. felt fine except for my shoulder which actually hurt a lot a couple times like if i took a funny step and jarred it which mainly happened cuz obv its rocky. Its def getting better but it was sore cuz i woke up late this am and had to go real fast on the papers so i had to throw a lot of them harder and it hurt some obv. but itll be fine soon.
Then i ran at prac as well i did 4 of the 800s w merritt and keenan in their rehab wo. It was quite good start ev 5 min- we did 345,344,338,340,337,330(i didnt do the last two). it was about 2 sec short i think. keenan did the last one in 322. hopefully in 2 weeks he can be back to about 60% and gain a bit more each week. it did seem like a mild case of mono if there is suich a thing. christian and allison also worked out christian did 3 800s and allsion did 1 and 5 200s. shell be better in track def. christians achilles was sore. also darin was running away from oscar and slipped in mud and banged his knee on the fence. ugh. he seemed ok though after icing and resting abit it should be ok. just be careful tomorrow obv it doesnt matter if the boys finish 22nd or 23rd heh vs being healthy. but hell be fine.
so total for the week is- 21.5 i think. im not coutning the 2 miles unfortuantely. or fortunately. also i watched the second half and ot of boys soccer they lost on a crappy goal in the second ot. although i saw that girls soccer won their first game yay! good for them. football playing right now i didnt go obv.
i think 34 next week should be no prob if things continue like this. start steady runs in oct.
Then i ran at prac as well i did 4 of the 800s w merritt and keenan in their rehab wo. It was quite good start ev 5 min- we did 345,344,338,340,337,330(i didnt do the last two). it was about 2 sec short i think. keenan did the last one in 322. hopefully in 2 weeks he can be back to about 60% and gain a bit more each week. it did seem like a mild case of mono if there is suich a thing. christian and allison also worked out christian did 3 800s and allsion did 1 and 5 200s. shell be better in track def. christians achilles was sore. also darin was running away from oscar and slipped in mud and banged his knee on the fence. ugh. he seemed ok though after icing and resting abit it should be ok. just be careful tomorrow obv it doesnt matter if the boys finish 22nd or 23rd heh vs being healthy. but hell be fine.
so total for the week is- 21.5 i think. im not coutning the 2 miles unfortuantely. or fortunately. also i watched the second half and ot of boys soccer they lost on a crappy goal in the second ot. although i saw that girls soccer won their first game yay! good for them. football playing right now i didnt go obv.
i think 34 next week should be no prob if things continue like this. start steady runs in oct.
Thursday, September 20, 2012
Hooray my heel hurts!
Lol actually just a little when i got out of the car. Its nice to have a fairly normal pain instead of wierd ab problems. Of course my shoulder still is randomly sore heh but slowly improving. I wish i could take a day or two off from the papers but eh itll get better. So off yesterday due to meet and tiredness. Today was a nice 5 mile run w Merkle sat mcd- the 5 mile loop plus a lap to make it 5 for real obv. 39 min felt quite good which is nice for once.
The meet yesterday was good. Solid running on a nice day- the course was actually in good shape- i have to try and remember to get the to mow it before the next one as well. Then attendance was slightly subpar today although most varsity people were in fact there. Some 100s for them today need to do that once a week from now on.
So what do i have for the week- 4,3.5,4,0,5=....16.5. SO if i do 5 and 5.5 that is 27 which is "fine". goal is 34 next week on 8 runs- one double obv(way to state the obvious)
Im slightly tempted to run SAturday which is a good sign but i prob shouldnt. I mean i wouldnt run fast for one- which doesnt matter- but who knows my ab might start to hurt again which would be annoying. Ugh. Ugh. No worries just do distance- but its fun to race.
The meet yesterday was good. Solid running on a nice day- the course was actually in good shape- i have to try and remember to get the to mow it before the next one as well. Then attendance was slightly subpar today although most varsity people were in fact there. Some 100s for them today need to do that once a week from now on.
So what do i have for the week- 4,3.5,4,0,5=....16.5. SO if i do 5 and 5.5 that is 27 which is "fine". goal is 34 next week on 8 runs- one double obv(way to state the obvious)
Im slightly tempted to run SAturday which is a good sign but i prob shouldnt. I mean i wouldnt run fast for one- which doesnt matter- but who knows my ab might start to hurt again which would be annoying. Ugh. Ugh. No worries just do distance- but its fun to race.
Tuesday, September 18, 2012
Minor progress and rainy run
So this week has been ok. 3 runs of approx 4 miles in 3 days. Today was minorly annoying because we didnt have practice due to a supposed tornado lol. It did rain significantly while we were running at mcd which was not a prob obv. Whatever no worries. Saturday was ok the girls did a solid 8th out of 15 which is ok for our little team. We need to beat Towson that can be our rival for the year. Im not even sure if theyre going to bull run actually ill look after this. We had 3 under 23 hopefully we can have 5 under 22 at counties. Add amie- also morgan can be under 23 hopefully so 6 under 23 that would be awesome. We have merritt on a diff program now hopefully she will feel better. For boys we are still super young- the good news on that is that people are dropping 2,3 and 4 minutes per race heh which is obv fun. Jeff was solid and Darin is improving rapidly- can he be under 18 at counties? possibly. Keenan is fairly key he did a verry light workout on monday- i think maybe the second home meet would be a good time for him to come back hopefully. Ethan and brent werent that far behind nandu actually in the low 21s. Of course we came 14th out of 17 meh. Keep working at it.
Tom run in the am before the home meet. Just a steady run tom. of course some people havent run for 3 days lol.
Tom run in the am before the home meet. Just a steady run tom. of course some people havent run for 3 days lol.
Friday, September 14, 2012
i'm a mess
Well my arm is sore again hmph. Also my ab is getting better so thats less messy. I finally bit the bullet and have taken 2 days off with another tomorrow to follow. Then try to do 30 miles next week all distance runs.
This week has been good- the wo monday was really good- it already seems like it was 2+ weeks ago lol. Both varsity groups did it well- boys dropped down steadily from like 255 to 240 on the last(it was 6 800s) and the girls were super consistent first one 330 then like all 322-323. Nice.
Meet wednesday was ok- Oscar and Jeff came 1st and 2nd good and there were plentyof PRs obv(since the first race was bull run lol). Darin and Nandu followed ther plan of 1.5 fast 1 jog .5 fast well.
Tomorrow should be fun im looking forward to def girls,boys and boys jv(we have 2 girls in jv also dont forget) Girls we still dont have Amie but otherwise are at full power. Hopefully 4 girls under 23? well see. Boys still missing Keenan although he did a little jogging today. Jeff and Oscar sub 19 def,Darin and Nandu sub 20 hopefully(prob for darin), and lots of others in the 21-22 range.
I want to run more!
This week has been good- the wo monday was really good- it already seems like it was 2+ weeks ago lol. Both varsity groups did it well- boys dropped down steadily from like 255 to 240 on the last(it was 6 800s) and the girls were super consistent first one 330 then like all 322-323. Nice.
Meet wednesday was ok- Oscar and Jeff came 1st and 2nd good and there were plentyof PRs obv(since the first race was bull run lol). Darin and Nandu followed ther plan of 1.5 fast 1 jog .5 fast well.
Tomorrow should be fun im looking forward to def girls,boys and boys jv(we have 2 girls in jv also dont forget) Girls we still dont have Amie but otherwise are at full power. Hopefully 4 girls under 23? well see. Boys still missing Keenan although he did a little jogging today. Jeff and Oscar sub 19 def,Darin and Nandu sub 20 hopefully(prob for darin), and lots of others in the 21-22 range.
I want to run more!
Saturday, September 8, 2012
the bee bit my bottom..now my bottoms big!,goal setting session
So i got stung by a bee today on my butt. hmph lol. what next haha.
This week the big triumph so far was getting the car to pass emissions. I had to disconnect the battery and do a drive cycle or two but it passed fine it was reset i guess obv. So i was happy.
The first dual meet was fairly non descript- it was at hereford so everyone was slow. well see saturday.
I started this wed? but never finished it. However for the title alone it must be published. Who would have thought that Simpson line could ever be used appropriately.
This week the big triumph so far was getting the car to pass emissions. I had to disconnect the battery and do a drive cycle or two but it passed fine it was reset i guess obv. So i was happy.
The first dual meet was fairly non descript- it was at hereford so everyone was slow. well see saturday.
I started this wed? but never finished it. However for the title alone it must be published. Who would have thought that Simpson line could ever be used appropriately.
Week recap,Hereford dual meet,County relays,next week,rainbow
This week was another fairly bleh week but im feeling optimistic. 28 miles, 5days run with 2 doubles.
The hereford dual meet was typically slow for the first meet of the season. There was a fairly amusing cloudburst 2 minutes before the start so everyone ran all wet. Times were slow across the board- so what obv.
County relays today was good i havent seen the team results they were probably fair. As i said on fbook 12 of the 18 people we had running in the relay have not run xc before this year. The freshmen boys did a solid job. Darin ran very well looking within himself esp on the first one. Really several new people ran super even splits within like 10 seconds from one to the next. The fairly typical result was about 45-60 seconds slower on the second one which is not that surprising for many. Rachel looked very good nice to see and LJ had a 4 minute PR lol and i think 6-7 minutes faster than last year. Jeff solid fast first one slower second. Merritt didnt feel good still ran a good first one and gutted out the second one- we still have to figure out what is going on with her. Morgan ran way better predicatbly than at hereford. Amie couldnt run because her knee hurt. Ashley was fine... i mean perfectly good lol(fortuneatly she doesnt look at this i dont imagine). And quite excitingly Matt made it through the open race with a solid 2325 last mile 725. He has a great positive perspective esp for a HSer. A year of not being able to run/run races can do that ugh.
Anyway on the run this evening I saw an awesome rainbow that lasted for like 3 minutes. I had turned around to add on half a mile and thats prob the only reason I saw it. Then by the time I got out of the trees it was gone the sun had mostly gone down. Cool obv- I should say something about the ephemeral nature of life etc but it was quite good. Maybe given the nature of it was one of the top 3 rainbows i can remember with the WMC one and the one on the way back from Waynesburg. It was briefly a double btw.
Also I was thinking about the plan for next week- goals 42-45 miles 10 runs heres a little plan-
Sun-6
Mon- wo 6 2.5 steady loops(if my ab feels ok it was fine today mosdtly but a little sore when i ran faster)
Tue-3+5
Wed- 5
Thu- 3+5
Fri-wo 6- 10x1min/2min jog
Sat- 3+4
We have 800s on monday then dual meet(mile fast,800 jog then 1:00 on /1:00 off) then barnhart saturday.
The hereford dual meet was typically slow for the first meet of the season. There was a fairly amusing cloudburst 2 minutes before the start so everyone ran all wet. Times were slow across the board- so what obv.
County relays today was good i havent seen the team results they were probably fair. As i said on fbook 12 of the 18 people we had running in the relay have not run xc before this year. The freshmen boys did a solid job. Darin ran very well looking within himself esp on the first one. Really several new people ran super even splits within like 10 seconds from one to the next. The fairly typical result was about 45-60 seconds slower on the second one which is not that surprising for many. Rachel looked very good nice to see and LJ had a 4 minute PR lol and i think 6-7 minutes faster than last year. Jeff solid fast first one slower second. Merritt didnt feel good still ran a good first one and gutted out the second one- we still have to figure out what is going on with her. Morgan ran way better predicatbly than at hereford. Amie couldnt run because her knee hurt. Ashley was fine... i mean perfectly good lol(fortuneatly she doesnt look at this i dont imagine). And quite excitingly Matt made it through the open race with a solid 2325 last mile 725. He has a great positive perspective esp for a HSer. A year of not being able to run/run races can do that ugh.
Anyway on the run this evening I saw an awesome rainbow that lasted for like 3 minutes. I had turned around to add on half a mile and thats prob the only reason I saw it. Then by the time I got out of the trees it was gone the sun had mostly gone down. Cool obv- I should say something about the ephemeral nature of life etc but it was quite good. Maybe given the nature of it was one of the top 3 rainbows i can remember with the WMC one and the one on the way back from Waynesburg. It was briefly a double btw.
Also I was thinking about the plan for next week- goals 42-45 miles 10 runs heres a little plan-
Sun-6
Mon- wo 6 2.5 steady loops(if my ab feels ok it was fine today mosdtly but a little sore when i ran faster)
Tue-3+5
Wed- 5
Thu- 3+5
Fri-wo 6- 10x1min/2min jog
Sat- 3+4
We have 800s on monday then dual meet(mile fast,800 jog then 1:00 on /1:00 off) then barnhart saturday.
Sunday, September 2, 2012
recap of virtually nothing,news
Last week was low again. My ab was the limiting factor mainly. It always something. Im reminded of its always sunny in philadelphia- that show is funny. so 23-24 miles etc no real workouts to speak of i dont think.
The last 2 days it has been better though ran with jamie both days- 5 miles easy and 5 miles easy. standard. I was trying to think of a clever line after that sentence and falied- i am sleepy. We'll just go with the good old first pete and now repeat. the old ways are sometimes the best.
ANYWAY lol, the news from UMD is all to the good. Anna WON yesterday at UMES. There werent too many people i suppose but a win is a win(is a win). I am annoyed that i cant go to navy(although i want to check the times lokl but it obv wont work). I am def going to delaware though.
Also Ash ran a workout with the XC team?!? lol i texted her to tease her about it a little. And to get in on the ground floor. No autographs kid no autographs. 800s and 400s apparently.
Then Anna texted me yesterday to see if i wanted to do a wo tomorrow morning. Of course i said yes- how can you so no to the UMES champion. Therefore i will prob be hurt on tuesday lol. I am only doing 4 of the 6 sets though def.(unless i feel great then ill do more but i doubt that)
The last 2 days it has been better though ran with jamie both days- 5 miles easy and 5 miles easy. standard. I was trying to think of a clever line after that sentence and falied- i am sleepy. We'll just go with the good old first pete and now repeat. the old ways are sometimes the best.
ANYWAY lol, the news from UMD is all to the good. Anna WON yesterday at UMES. There werent too many people i suppose but a win is a win(is a win). I am annoyed that i cant go to navy(although i want to check the times lokl but it obv wont work). I am def going to delaware though.
Also Ash ran a workout with the XC team?!? lol i texted her to tease her about it a little. And to get in on the ground floor. No autographs kid no autographs. 800s and 400s apparently.
Then Anna texted me yesterday to see if i wanted to do a wo tomorrow morning. Of course i said yes- how can you so no to the UMES champion. Therefore i will prob be hurt on tuesday lol. I am only doing 4 of the 6 sets though def.(unless i feel great then ill do more but i doubt that)
Thursday, August 30, 2012
Ugh/ow,two good wos one mcd one franklin
So my ab is causing problems again. It didnt hurt during the race i felt it a tiny bit after. then monday i dont remember i think it was ok. tuesday i ran the wo with mcd girls/boys middle group(which was very good 1000-800-600-600-400-400 they did quite well i think the girls will be good) Also Mikey did 5x1000 in around 320 more or less- id like to workout with him at some point if i can- well see.
So then ran with Michael in the afternoon and was tired but felt ok. Then it started to hurt a fair amount in the middle for like 30 min after the run adn then went away. Then yesterday ran with the team and same thing- we did 32 minutes easy then it hurt a fair amount after. Ugh So today i ran with Drew and we did about 25 min easy again- it felt a little better today than yesterday so good. I have to run easy until its gone.
The wo for franklin was quite good today. 2-3x mile on the 800 loop with 3 min rest.
Jeff+Darin 701/648/613 and 610- This was Darins best workout by miles. A very very good sign.
Merritt 714/722/723- Quite solid- mainly her foot felt better. Getting it back steadily.
Ashley/Amanda/Rachel/Morgan 7:50/8:08/830-845 These girls worked together well- obv we need to get faster but a start.
Boys JV- Ethan ran w Jeff and Darin on first 2 then 655,Brad had a very good wo(808,722,655)
New kids ran well Gavin,Mike,Zack,Calik,Cary,this guy Brandyn could be ok. Martin did ok his stomach was sore for some reason.
Allisons ankle is really sore ugh. Shelby also. Melanie and Bridget are improving.
Then we did 6xsteep short hill and run back for cool down.
Oh and then Ashley,Rachel and Morgan ran a bottom loop extra- another good sign!
So then ran with Michael in the afternoon and was tired but felt ok. Then it started to hurt a fair amount in the middle for like 30 min after the run adn then went away. Then yesterday ran with the team and same thing- we did 32 minutes easy then it hurt a fair amount after. Ugh So today i ran with Drew and we did about 25 min easy again- it felt a little better today than yesterday so good. I have to run easy until its gone.
The wo for franklin was quite good today. 2-3x mile on the 800 loop with 3 min rest.
Jeff+Darin 701/648/613 and 610- This was Darins best workout by miles. A very very good sign.
Merritt 714/722/723- Quite solid- mainly her foot felt better. Getting it back steadily.
Ashley/Amanda/Rachel/Morgan 7:50/8:08/830-845 These girls worked together well- obv we need to get faster but a start.
Boys JV- Ethan ran w Jeff and Darin on first 2 then 655,Brad had a very good wo(808,722,655)
New kids ran well Gavin,Mike,Zack,Calik,Cary,this guy Brandyn could be ok. Martin did ok his stomach was sore for some reason.
Allisons ankle is really sore ugh. Shelby also. Melanie and Bridget are improving.
Then we did 6xsteep short hill and run back for cool down.
Oh and then Ashley,Rachel and Morgan ran a bottom loop extra- another good sign!
Monday, August 27, 2012
McD 5k,Brief week recap,first day of school prac
Well the race was tolerable- starting to get faster(a bit) so thats good. Got out ok- btw not enough warmup i dont think it was only like 7-8 min or so i tried to do the second half a little faster esp in the morning i need the normal 2 mile wu though. Anyway went out ok ended up in 3rd after about 600m behind Mikey and Stas. Felt tolerable not great but its getting a little easier. Mile was 5:33. Ran along down the hill- then obv i was slowing as Andrew and Matt B came by at about 1 3/4. Two mile unknown then made my way up the hill and finished in 19:05 ugh haha. A mcd kid gave me a split with like 250 to go "youre 18 right now" lol i was like ugh. The problem right now is obv that im not used to 530(or faster) and it kills me- i think i was running almost the same speed for the second mile(prob about 600-610?) as i did in the 1min fast/2min jog wo with anna- it was 630-635 i think. Also of course for me running in the am can be a problem esp sunday. But no worries.
The other issue is what to do about shoes for races. My heel was sore after and then significantly sore today- i might put a heel inseret in the left one or maybe just wear trainers at some races- its not worth it long term to be limping around for two days after the race just to run a few seconds faster(right now at least). I will figure it out.
Last week was low obv it was 24 miles(no wonder i cant finish lol) no real wos i dont think- oh i did a light wo with merritt the 10x1:00/2:00 jog.
Today was ok except Rachel fell and hurt her knee- she fell on asphalt. After she iced it it seemed better and she said it was fairly good tonight so hopefuly it will be ok. It might be stiff tomorrow. The run was ok but we need to run farther on distance runs with less breaks def.
Oh i forgot about the franklin people in the race duh! Oscar went out too fast but had a solid effort. I think keenan went out a little too slow but that was fine for that race obv. They were both around 2030. Darin and Nandu finished close together in 2240ish. Then EThan in 25xx,Rachel in 2619,Brad in 2625,Morgan in 2840ish i think and Allison in 3344. I think that was everyone- a good turnout and well get faster def.
Oh this is being typed on my latest new computer- i like it hopefully it will last longer lol.
The other issue is what to do about shoes for races. My heel was sore after and then significantly sore today- i might put a heel inseret in the left one or maybe just wear trainers at some races- its not worth it long term to be limping around for two days after the race just to run a few seconds faster(right now at least). I will figure it out.
Last week was low obv it was 24 miles(no wonder i cant finish lol) no real wos i dont think- oh i did a light wo with merritt the 10x1:00/2:00 jog.
Today was ok except Rachel fell and hurt her knee- she fell on asphalt. After she iced it it seemed better and she said it was fairly good tonight so hopefuly it will be ok. It might be stiff tomorrow. The run was ok but we need to run farther on distance runs with less breaks def.
Oh i forgot about the franklin people in the race duh! Oscar went out too fast but had a solid effort. I think keenan went out a little too slow but that was fine for that race obv. They were both around 2030. Darin and Nandu finished close together in 2240ish. Then EThan in 25xx,Rachel in 2619,Brad in 2625,Morgan in 2840ish i think and Allison in 3344. I think that was everyone- a good turnout and well get faster def.
Oh this is being typed on my latest new computer- i like it hopefully it will last longer lol.
Friday, August 24, 2012
Hm good preseason,a forgettable week, and a dominating display
Well preseason is basically done and it was solid. Not amazing or anything but we made some progress. Im thinking of the wos from this week- Monday was 4-4-8-12-8-4-4 in the rain, Wed was steady run on the course, today was 3-4x(3x300/100jog) with 2-3 minutes between sets.We didnt write anything down today i might go back and do that later. Lets see monday and friday were good wednesday not so great. Mainly they are just about all aerobically underdeveloped obv which is standard so the long continuous things are going to be tougher right now. Also remember the course is slow as crap- its important to know that obv.
Todays best performance was clearly Rachel. She is looking fit and ripped- she was hitting 66-68 on some of them- she is still not used to running that pace so was kind of alternating one or two fast with one slower in each set- but she was close with the boys on some of them. Excellent. The boys group was looking solid(really a lot of this this week) working together nicely today they were conservative at the beginning like 72-74 then most of them were in the 64-67 range which really is fine like what 6:00 pace or a little under. Like I said not amazing but good. Also Merritt did 10x1:00/2:00 jog early in the am she had to go to the doctor during prac time- it was good(i actaully ran this-wow! lol). She only did 2 miles on the course on wednesday which made her mad heh which is fine. Also Martin is looking good in spots he has to put it together consistently though- i think i thought the same thing last year at this time.
Amie and Ethan and Allison ran very well on Monday. I dont feel like writing in all the times theyre in the notebook except Allison was super consistent like 1:59-2:00 for the first 4 then dropping down like 58,58,55,49 very good. The boys group was good as well- Oscar,Jeff and Keenan are establishing a solid front presence.
As I said Wednesday was not great but theyll get better(obv).
My week was not good for 3 days and has gotten better at least in terms ofhow i feel. The last two-three days ahve been fine. It took me a while for my abs to recover form saturdays death march. Take your time a little bit i dont want any more regressions. I will be rested going into this weekend which is good- the wo today was light pickups and felt ok esp for the am. Tomorrow easy 4-5 or something then race(idk how fast i will go- its mainly a good fitness indicator). It should be fun!
And saving the best for last Ash put on an effortless looking show last night 8x200 walk across and start every 3:00. The times arent amazing 36,34,34,34,33,34,33,30 until you think about the fact that its prob 1-2 sec slower than the track and she had trainers on. And she had to go around the fence which costs time. The main thing is that she is looking sooooo smooth and fast when she runs- I dont think ive seen a girl run like that in practice- esp on grass by herself. No predictions except that she is really getting it now- hopefully things will go well- I think they could.
Mileage idk its not great this week ill put it in tom.
Todays best performance was clearly Rachel. She is looking fit and ripped- she was hitting 66-68 on some of them- she is still not used to running that pace so was kind of alternating one or two fast with one slower in each set- but she was close with the boys on some of them. Excellent. The boys group was looking solid(really a lot of this this week) working together nicely today they were conservative at the beginning like 72-74 then most of them were in the 64-67 range which really is fine like what 6:00 pace or a little under. Like I said not amazing but good. Also Merritt did 10x1:00/2:00 jog early in the am she had to go to the doctor during prac time- it was good(i actaully ran this-wow! lol). She only did 2 miles on the course on wednesday which made her mad heh which is fine. Also Martin is looking good in spots he has to put it together consistently though- i think i thought the same thing last year at this time.
Amie and Ethan and Allison ran very well on Monday. I dont feel like writing in all the times theyre in the notebook except Allison was super consistent like 1:59-2:00 for the first 4 then dropping down like 58,58,55,49 very good. The boys group was good as well- Oscar,Jeff and Keenan are establishing a solid front presence.
As I said Wednesday was not great but theyll get better(obv).
My week was not good for 3 days and has gotten better at least in terms ofhow i feel. The last two-three days ahve been fine. It took me a while for my abs to recover form saturdays death march. Take your time a little bit i dont want any more regressions. I will be rested going into this weekend which is good- the wo today was light pickups and felt ok esp for the am. Tomorrow easy 4-5 or something then race(idk how fast i will go- its mainly a good fitness indicator). It should be fun!
And saving the best for last Ash put on an effortless looking show last night 8x200 walk across and start every 3:00. The times arent amazing 36,34,34,34,33,34,33,30 until you think about the fact that its prob 1-2 sec slower than the track and she had trainers on. And she had to go around the fence which costs time. The main thing is that she is looking sooooo smooth and fast when she runs- I dont think ive seen a girl run like that in practice- esp on grass by herself. No predictions except that she is really getting it now- hopefully things will go well- I think they could.
Mileage idk its not great this week ill put it in tom.
Saturday, August 18, 2012
What a good 6 mile run...too bad there were 3 miles to go lol+recap of 8/5-8/11
Ran w Anna this am. there wasnt enough recovery for me yet between the last nights run at 5ish and the am run at 730. Plus the am run was farther- we went to the standard l res trails and did the run out to 32 and back. I survived on the way out my legs actually felt fairly good or ok my breathing wasnt too good heh. I made it about 1/4 of the way back in this fashion and then started to struggle. About halfway back I was still hanging in there but was def tired and when i got to the stream i was really tired lol. The last 6-7 min were def slow. My foot was a little bit sore and my knee hurt at the beginning but then felt better. The good news is that even though i felt like crap(seriously lol) it was 32 min on the way out(for 4.5) and the total was still 65:30? or in the 65s even though i pretty much fell apart it was only a minute and a half slower which is not that bad- like 20 sec/mile so still 730 pace or something. It was just too close together for the current shape i am in.
It was prob the longest run this year and maybe for like a whole year idk(and im prob not going back to check haha).
So this week was 50 miles on 9 runs. Exactly double of last week lol- i do the 100% rule rather than the 10% rule obv. 2 wos were steady run 8:21/8:08/4:08 approx 20:40 for 2 1/2 loops, 12x1:00/2:00 jog with 2 xc loops in 30:54 and really the third wo was today long steady run 9 miles in 65:30
So move wo to mon/wed obv and maybe light friday. Then race sunday!
prac was ok today oscar and jeff did well. The main boys group ran together well darin is feeling better i think and nandu did ok. The shelby melanie groupp was out for a long time they prob had to walk some but it was still not bad. and rachel f and nikki did well. Also merritt ran 50 min at the beach and seemed to feel good about it which is good obv.
It was prob the longest run this year and maybe for like a whole year idk(and im prob not going back to check haha).
So this week was 50 miles on 9 runs. Exactly double of last week lol- i do the 100% rule rather than the 10% rule obv. 2 wos were steady run 8:21/8:08/4:08 approx 20:40 for 2 1/2 loops, 12x1:00/2:00 jog with 2 xc loops in 30:54 and really the third wo was today long steady run 9 miles in 65:30
So move wo to mon/wed obv and maybe light friday. Then race sunday!
prac was ok today oscar and jeff did well. The main boys group ran together well darin is feeling better i think and nandu did ok. The shelby melanie groupp was out for a long time they prob had to walk some but it was still not bad. and rachel f and nikki did well. Also merritt ran 50 min at the beach and seemed to feel good about it which is good obv.
Friday, August 17, 2012
good week so far
Yesterday did two easy runs. 3 miles w team in the am and 4 miles with Brandon and Morgan in the pm at longnecker rd. Nice and relaxed on both which is fine obv since this week is higher mileage than last two with two wos i need to take it quite easy on the easy days still.
Today was a nice run w anna from her house- straight out cockeysmill to the trails out there- just ran to the end and back- 54:15. It was at a good pace i felt good still not there on uphills but fine. Also i didnt really get tired due to the distance which is a good sign- would just be tired on hills and then recover after.
Team did a progression run at h more which went fairly well. The good thing is that of the 3(or 4) groups of the team at least one or two look good on any given day so far so theres always something to be excited about. We did generally 2 miles for most people with 3 for a few (very few really) and then 4 200s which obv at this point more people did well on. The varsity girls looked good on those btw including morgan amanda and rachel. We just need to get ashbo back from work.
Varisty boys were eh today- Oscar continued to look good then Jeff and Keenan werent there and Darin and Nandu etc arent good on this kind of thing yet.
JV boys fairly good and second girls group(which are mostly juniors and seniors obv hence not JV hmph) were certainly tolerable- they did 3 for thee most part.
Longer run tom then off sunday and then wo monday.
For me early run tom w anna then steady run sunday. Ill try to do 3 wos next week sun/tue/thurs. Thurs will just be some kind of hill circuit on a loop at mcd- Im thinking Pasture and corcocrcan with 3-4 loops. 6 800s on tue- prob through course.
Today was a nice run w anna from her house- straight out cockeysmill to the trails out there- just ran to the end and back- 54:15. It was at a good pace i felt good still not there on uphills but fine. Also i didnt really get tired due to the distance which is a good sign- would just be tired on hills and then recover after.
Team did a progression run at h more which went fairly well. The good thing is that of the 3(or 4) groups of the team at least one or two look good on any given day so far so theres always something to be excited about. We did generally 2 miles for most people with 3 for a few (very few really) and then 4 200s which obv at this point more people did well on. The varsity girls looked good on those btw including morgan amanda and rachel. We just need to get ashbo back from work.
Varisty boys were eh today- Oscar continued to look good then Jeff and Keenan werent there and Darin and Nandu etc arent good on this kind of thing yet.
JV boys fairly good and second girls group(which are mostly juniors and seniors obv hence not JV hmph) were certainly tolerable- they did 3 for thee most part.
Longer run tom then off sunday and then wo monday.
For me early run tom w anna then steady run sunday. Ill try to do 3 wos next week sun/tue/thurs. Thurs will just be some kind of hill circuit on a loop at mcd- Im thinking Pasture and corcocrcan with 3-4 loops. 6 800s on tue- prob through course.
Wednesday, August 15, 2012
12x1:00/2:00 jog
Yesterday ran w team in am 3 miles easy. Then ran w Ash in pm we did a very light wo like a tempo for her- 8-6-4-4-2-2 all around 8 min pace or a littel under. It was stormy but we were fairly careful heh.
Today i was getting alittle tired but not too bad im just tired when i wake up from nap esp today cuz we had to go earlier cuz of the xc meeting. So ran at mcd w anna- did 12 min wu then 12x1:00/2:00 jog on the 2 1/4 mile xc loop of the course. So started at the 2 mile mark after wu. I felt solid it was pretty easy and smooth for the first 6-7 then i got a little tired- really we werent going too slow on the jog which was good. Anna did 8 because she has run a lot the last day and a half im a tiny bit worried but she should be ok if she takes it easy friday(she did 8 this am w bridget). Once she stopped i picked up the runs a little faster but the jogs were a bit slower. Still the mile from 1 to 2 the last time was 6:32 with only a little under 2 minutes of fast running- so not bad.
Also for future reference(hopefully ill do this again at some point) the two loops starting at the 2 mile were 30:54. I ended up stopping at the gravel road halfway up the hill on the long hill to boxtree(without the last jog lol). 5 min slooow warmdown.
Ash did 4 sets of 4 100s starting every minute. 17-18 for most then a couple of 15s at the end. Good.
Also we did the first real interval wo today it went fine. Varsity level boys looked solid working together- obv we have to get faster Keenan hit 253 etc a couple times(the wo was 2,2,4x800,2,2 although people got mixed up etc and messed it up a little). Merritt was fine 317-330 she and Ethan did 2 400s. Only hm 6? people did the longest distance hmph well get better though no worries. Ethan looked good btw. Morgan looked better than yesterday luckily. JV girls did fine- now im expecting the jv boys to be awesome immediately lol we can be patient. Justin was a little sore in hip flexor so watch that. Try to bring the bike tom.
For me I think i should do the tempo on the grass friday but well seee how it goes. Hm btw i assume i ran 7 today i dont even know lol. Yeah call it 7. Week so far hmm 8,6,6,7 tom a double and then wo friday and one run sat. Could be close to 50?!?! this week lol. Be careful.
Today i was getting alittle tired but not too bad im just tired when i wake up from nap esp today cuz we had to go earlier cuz of the xc meeting. So ran at mcd w anna- did 12 min wu then 12x1:00/2:00 jog on the 2 1/4 mile xc loop of the course. So started at the 2 mile mark after wu. I felt solid it was pretty easy and smooth for the first 6-7 then i got a little tired- really we werent going too slow on the jog which was good. Anna did 8 because she has run a lot the last day and a half im a tiny bit worried but she should be ok if she takes it easy friday(she did 8 this am w bridget). Once she stopped i picked up the runs a little faster but the jogs were a bit slower. Still the mile from 1 to 2 the last time was 6:32 with only a little under 2 minutes of fast running- so not bad.
Also for future reference(hopefully ill do this again at some point) the two loops starting at the 2 mile were 30:54. I ended up stopping at the gravel road halfway up the hill on the long hill to boxtree(without the last jog lol). 5 min slooow warmdown.
Ash did 4 sets of 4 100s starting every minute. 17-18 for most then a couple of 15s at the end. Good.
Also we did the first real interval wo today it went fine. Varsity level boys looked solid working together- obv we have to get faster Keenan hit 253 etc a couple times(the wo was 2,2,4x800,2,2 although people got mixed up etc and messed it up a little). Merritt was fine 317-330 she and Ethan did 2 400s. Only hm 6? people did the longest distance hmph well get better though no worries. Ethan looked good btw. Morgan looked better than yesterday luckily. JV girls did fine- now im expecting the jv boys to be awesome immediately lol we can be patient. Justin was a little sore in hip flexor so watch that. Try to bring the bike tom.
For me I think i should do the tempo on the grass friday but well seee how it goes. Hm btw i assume i ran 7 today i dont even know lol. Yeah call it 7. Week so far hmm 8,6,6,7 tom a double and then wo friday and one run sat. Could be close to 50?!?! this week lol. Be careful.
Monday, August 13, 2012
Steady Run Hurrah
Always a good sign when there are two posts in a day. Ran w Anna at McD- 2 mile wu down to bottom of loop then 2 1/2 loops- 8:21,8:08,4:08 for last half. Perfect pace/effort for me at this point and perfect distance- I was feeling good for 1 1/2 loops and slowly lightly tiring a bit on the last loop. Could have finished the 3 rd loop if necessary but this was better esp given the long run yest. Ran back the short way to track- 6 miles total. 2 runs tom.
Btw Imani is staying at franklin almost certainly as she was working out w najatee and autumn and lakin this evening- good sign obv. Also I need to fb aliya.
So wo plan for rest of week(which i prob just posted) 12x1:00 on wed and 3x1600 on fri. then next week another steady run mon,6x800 on course wed and 5k on sat. Hopefully faster than the last one lol.
Btw Imani is staying at franklin almost certainly as she was working out w najatee and autumn and lakin this evening- good sign obv. Also I need to fb aliya.
So wo plan for rest of week(which i prob just posted) 12x1:00 on wed and 3x1600 on fri. then next week another steady run mon,6x800 on course wed and 5k on sat. Hopefully faster than the last one lol.
Ow,Recap of last week 8/6-8/11,Start of preseason
So off last thurs then did a short run on friday. Short for two reasons- very muddy and my ab was hurting semi significantly. So i got to 12-13 min(i went up one of the not normal trails at river rd) and ran out of trail and decided that was enough. Also I had run thru approx(literally) 50 spiderwebs by that point- maybe more- so i did 3 miles and called it a day. I think i did abs w Ash on Wed its annoying how few abs can cause me a problem. I prob do them wrong obv and like strain etc.
Saturday ran w anna at her house- felt a bit better- we did 42 min for 5+ miles on the pancake runtrails. Of course she came up with did i have a hernia lol(which obv i had thought of and obv i didnt have) At least its not my appendix bursting.
Recap of week- 25 miles(yuck) on 5 days of running. I did two wos which of course I cant remember now. Hm it was Mon-Wed and it was Wed was 16,16,8,8 at HMore. All right around 6:00 pace. Mon was ugh now i have to go look. Ah the 10x400 that was fairly good. That seems like it was about 3 weeks ago lol. So this week trying to do 3 fairly standard wos- steady run tonight,10-12x1:00 on wed and 3x1600 friday- not sure of track or grass for that.
Also i got Invited! to a meet lol the Mcdaniel meet on Sep 8th doug sent me an email- i was obv going to do that anyway.
Finally Preseason started! Two days in so far. The main bad news is that Laura quit ugh. Bad. Also the girls attendance has been not good bleh so far but theyll get better. Merritt didnt feel good today so im trying to get her to drink more to either A feel better or B get rid of that as a reason for not feeling good. Also it was the first real day so shell feel better soon. Allie made it a long way today- minor breathing issues perhaps. Also Rachel D has been running and is in pretty good shape. Which is good because she looks to be a potential #5 and she needs to drop like 2 min or more.
For boys Oscar looks good and i thought of a new potential goal which may be conciveable(very early obv) but we might do the jv plan thing this year just for counties obv- there are a few freshmen boys who look good maybe. We'll see. Jeff hasnt been yet because he needs to get cleared by a cardiologist meh. Collins knee hurt on Saturday and then he didnt show up today. hmph.
Saturday ran w anna at her house- felt a bit better- we did 42 min for 5+ miles on the pancake runtrails. Of course she came up with did i have a hernia lol(which obv i had thought of and obv i didnt have) At least its not my appendix bursting.
Recap of week- 25 miles(yuck) on 5 days of running. I did two wos which of course I cant remember now. Hm it was Mon-Wed and it was Wed was 16,16,8,8 at HMore. All right around 6:00 pace. Mon was ugh now i have to go look. Ah the 10x400 that was fairly good. That seems like it was about 3 weeks ago lol. So this week trying to do 3 fairly standard wos- steady run tonight,10-12x1:00 on wed and 3x1600 friday- not sure of track or grass for that.
Also i got Invited! to a meet lol the Mcdaniel meet on Sep 8th doug sent me an email- i was obv going to do that anyway.
Finally Preseason started! Two days in so far. The main bad news is that Laura quit ugh. Bad. Also the girls attendance has been not good bleh so far but theyll get better. Merritt didnt feel good today so im trying to get her to drink more to either A feel better or B get rid of that as a reason for not feeling good. Also it was the first real day so shell feel better soon. Allie made it a long way today- minor breathing issues perhaps. Also Rachel D has been running and is in pretty good shape. Which is good because she looks to be a potential #5 and she needs to drop like 2 min or more.
For boys Oscar looks good and i thought of a new potential goal which may be conciveable(very early obv) but we might do the jv plan thing this year just for counties obv- there are a few freshmen boys who look good maybe. We'll see. Jeff hasnt been yet because he needs to get cleared by a cardiologist meh. Collins knee hurt on Saturday and then he didnt show up today. hmph.
Thursday, August 9, 2012
tired,tempoish wo yest at h more
Yesterday after the registration night did a wo at the 400 field while a few of the guys did some 100 strides with 300 jog. Idk how good our boys are going to be. at least there were a fair number of freshmen. 2 girls signed up though ugh although there are obv a lot more.
so it was modified of what i was going to do on friday which was 2x2400(i think i had 4 200s at the end also). I ended up doing 16,16,8,8. first 16 was 6:00.85/1:00 rest/6:00.79/1:30 rest(mainly due to them starting with me- haha yeah right but seriously i could have obv gone at 1:00- that was 2:59 and then the last one was 2:55-2:56. I think i have some dehydration going on not severe but some. I lose so much water obv i dont see how im not lol. no cool down really ugh.
lots of good track drama with people leaving/staying apparently eboni left and morgan. imani not sure obv. well see what happens. oh and now shanice is leaving again who knows if that will happen or not. keeps things interesting obv.
so it was modified of what i was going to do on friday which was 2x2400(i think i had 4 200s at the end also). I ended up doing 16,16,8,8. first 16 was 6:00.85/1:00 rest/6:00.79/1:30 rest(mainly due to them starting with me- haha yeah right but seriously i could have obv gone at 1:00- that was 2:59 and then the last one was 2:55-2:56. I think i have some dehydration going on not severe but some. I lose so much water obv i dont see how im not lol. no cool down really ugh.
lots of good track drama with people leaving/staying apparently eboni left and morgan. imani not sure obv. well see what happens. oh and now shanice is leaving again who knows if that will happen or not. keeps things interesting obv.
Wednesday, August 8, 2012
been a while,recap of last week- dates 7/29-8/4
Last week was not great after the workout. I ran every day but was sore for like 2-3 days which is annoying obv. did like 4 miles per day generally. By friday i was feeling better again so i fairly randomly did a 4 mile run at the standard liberty reservior trail. Just out to the far stream crossing turnaround and back. I picked it up significantly on the way out and basically turned it into a steady run which was good. The real question is how far the run is becausse it was 1348 on the way out and 1224 on the way back. I would have sworn this run was at the very very least 4 miles(maybbe more than 4 miles) and now im not totally postitve but i think its still 4. 630 pace is certainly reasonable for this run as i was going pretty fast and breathing hard. im not so sure about 612 pace on the way back idk but who cares obv.
Also of note that run would have been at a faster pace than my stellar 5k from the other wweek lol.
Took off Sunday Then did 10x400 with Ash on Monday- she did one 4 and then 2s. They were around the 400 field started at 86(no strides heh) and then went down to 83-84 for many of the first 5- by the last 5 i was hitting a lot of 82s and the last one was 80(Ash did a 300 on the last one). My knee is feeling pretty good my foot hurt somewhat during this but i think due to the fact that it was on grass it felt pretty much fine the next day. I still need to get heel inserts to give more cushioning possibly.
Yesterday i ran with patty at mcd. 10k loop minus the second bottom loop i felt good for approx 4.5 miles and then got significantly tired up the hill. then followed it up with two of the slowest strides in history haha.
Some type of wo today prob. Ah left this on while i went to do an easy 20 min w Ash- she did good heh not her kind of thing yet. Unfortunately it prob doesnt count for me but no worries obv.
Also Im proud to say that yesterday I won a transitive Olympic Gold Medal.
Oh i forgot the recap lol. It was 29 miles, 2 wos 3x1600 st ev 7:00,5:56,5:55,5:50 and 4 mile up tempo 26:12
Also of note that run would have been at a faster pace than my stellar 5k from the other wweek lol.
Took off Sunday Then did 10x400 with Ash on Monday- she did one 4 and then 2s. They were around the 400 field started at 86(no strides heh) and then went down to 83-84 for many of the first 5- by the last 5 i was hitting a lot of 82s and the last one was 80(Ash did a 300 on the last one). My knee is feeling pretty good my foot hurt somewhat during this but i think due to the fact that it was on grass it felt pretty much fine the next day. I still need to get heel inserts to give more cushioning possibly.
Yesterday i ran with patty at mcd. 10k loop minus the second bottom loop i felt good for approx 4.5 miles and then got significantly tired up the hill. then followed it up with two of the slowest strides in history haha.
Some type of wo today prob. Ah left this on while i went to do an easy 20 min w Ash- she did good heh not her kind of thing yet. Unfortunately it prob doesnt count for me but no worries obv.
Also Im proud to say that yesterday I won a transitive Olympic Gold Medal.
Oh i forgot the recap lol. It was 29 miles, 2 wos 3x1600 st ev 7:00,5:56,5:55,5:50 and 4 mile up tempo 26:12
Monday, July 30, 2012
Crash! and 3x1600 wo 5:54
Yesterday ran 3.5 miles in the am with Patty. It was supposed to be 8 lol but i got there approx 40 min late so it was rapidly downgraded to finishing the end of his 11 mile run. Of course i could have easily kept going but... you know.
Then i didnt take a nap(watching olympics) or go to bed early(doing some iq tests because i was watching are you smarter than a fifth grader and this fat whale who was a member of mensa(one of my pet peeves-people who declare they are smarter than everyone else) came on so i of course had to google and do these tests. They had all these fill in the blank question it wasnt really an iq test- well sort of- like pattern recognition and recall from culture- like 24 H in a D was the example. My proudest one was getting 9 P in S A- in fact im not sure how i got that because i didnt know it obv. Lucky lol. Continuing I then did not go to sleep at all thanks to 2 mountain dews at the agoris birthday/graduation party. Since i havent had any mountain dew in aprox 5-10 years the double caffiene was obv a problemo.
So i watched a movie(16 blocks a not bad bruce willis movie) from 2-3 and then went to do the papers. Unfortunately THEN i was falling asleep and then crashed into the curb meh and popped the tire. So put on the spare and out 110 bucks grr.
Wow that was very detailed heh.
"On to the Theater!" I mean the workout. It was fair today better than Friday at least hahaha. 1.5 wu then 3x1600 starting ev 7:00 standard stuff- at least i can still do these semi-ok. Merritt,Ethan,Darin,Amanda and Allison were all running various parts of it. M,D,E were doing 400s and the 2 As were doing 200s. times for me 556,555-6,550. They were hitting 89-90 on the 400s. Darin was better than last week def at least so good. Merritt was good but the last two were hard she was gasping a bit. That was fast though def the fastest workout of that length since the surgery. Ethan looked good too good for him!
The only issue is that my heel was fairly sore after ugh it shouldnt be sore after a workout at that pace. ANd the knee as well. The track might bee the problem obv- but i like running on the track at least sometimes. idk ack. Next week im 100% going to measure an 800 loopo on the grass soccer field at mcd and run on that sometimes. that track is not that hard either. i want a new left leg.
also sierra is leaving tom which is sad i sent her a nice text.hmph.
Then i didnt take a nap(watching olympics) or go to bed early(doing some iq tests because i was watching are you smarter than a fifth grader and this fat whale who was a member of mensa(one of my pet peeves-people who declare they are smarter than everyone else) came on so i of course had to google and do these tests. They had all these fill in the blank question it wasnt really an iq test- well sort of- like pattern recognition and recall from culture- like 24 H in a D was the example. My proudest one was getting 9 P in S A- in fact im not sure how i got that because i didnt know it obv. Lucky lol. Continuing I then did not go to sleep at all thanks to 2 mountain dews at the agoris birthday/graduation party. Since i havent had any mountain dew in aprox 5-10 years the double caffiene was obv a problemo.
So i watched a movie(16 blocks a not bad bruce willis movie) from 2-3 and then went to do the papers. Unfortunately THEN i was falling asleep and then crashed into the curb meh and popped the tire. So put on the spare and out 110 bucks grr.
Wow that was very detailed heh.
"On to the Theater!" I mean the workout. It was fair today better than Friday at least hahaha. 1.5 wu then 3x1600 starting ev 7:00 standard stuff- at least i can still do these semi-ok. Merritt,Ethan,Darin,Amanda and Allison were all running various parts of it. M,D,E were doing 400s and the 2 As were doing 200s. times for me 556,555-6,550. They were hitting 89-90 on the 400s. Darin was better than last week def at least so good. Merritt was good but the last two were hard she was gasping a bit. That was fast though def the fastest workout of that length since the surgery. Ethan looked good too good for him!
The only issue is that my heel was fairly sore after ugh it shouldnt be sore after a workout at that pace. ANd the knee as well. The track might bee the problem obv- but i like running on the track at least sometimes. idk ack. Next week im 100% going to measure an 800 loopo on the grass soccer field at mcd and run on that sometimes. that track is not that hard either. i want a new left leg.
also sierra is leaving tom which is sad i sent her a nice text.hmph.
Saturday, July 28, 2012
"that time was abysmal",7/22-7/28 recap
Quoting yourself in the title is the sign of a mind that is truly lost.Actually im just referencing batman begins. in case you cant tell i am significatnly sleepy due to no nap but rather several hours of olmypic watching. Right now im trying to not watch the results of the nighttime swimming that already happened. phelps wasnt too good in the trials so well see. The NBC coverage starts at 8 so im trying to wait until then. Of course theyll prob wait till 9 or something to show those races- if they do that im just gonna look at results.
ANYWAY, i did a "race" yesterday. It was "terrible" lol. Actually it was fairly fun and medium hard but sooooo slow haha. It was at Hammond HS and the course was quite good. And by good i mean hilly and trails in the woods with little stream crossings and logs etc- it was fun- reall y a perfect first race back- i believe its been about 10 months since i did a race yeesh- although i could have forgotten one. So started out after a solid 2 mile WU in about 5th place behind a pack of fairly good Hoco HSers i think- maybe young college idk? Ran along at at good rate the first 800 or so was just around a big field then we went into the woods. 1-2 more people passed me in the first mile and i started checking the watch and looking for the mile mark. 4:57(obv not),5:29(hm it should be here somewhere),6:04(oof there it is- haha). Of course it didnt get any faster from there as the second mile had one fairly serious hill in it and more importantly i was running as fast as a badly injured slug by this point. Another guy or two passed me in this mile which was covered in a scintillating 7:10. Obv i was unconcerned with the time at this point and was just looking for a way to get lost or something. Actually i was tired and moving slow but it wasnt horrible obv. The third mile proceeded along- i actually passed someone(who stopped to walk twice) and finished in 21:07. Obviously a fairly long way from 16s(or 17s) haha. Actually got through a 800 wd and then left wet footprints on the parking lot as i walked to the car barefoot because i was so drenched heh.
Today ran w keenan 6ish miles at the l res trail. We basically resolved the fact that there is no dry river crossing unless the water is very low then it could be doable. Its prob best to just plosh thru the river and do the runs- thats what we used to do. My knee is doing fairly well- my left heel has actually been sore i think its from the comboination of running in unaltered new red shoes thrusday am w patty,race and then run the next am. Its getting better tho at least i should know how to mnanage that ive only had it for 10ish+ years heh.
So i thought i would try to do a little recap each week on here to make it a little easier to see larger blocks of time(and of course that means i will do it this week and then never again lol)
So this week was solid except for the stinky race(which i obv get a pass on- itll be a more accurate measure in 10 days for the 2 mile)
42 miles,8 runs, 1 workout- 10x1:00/2:00 jog,1 semi race 5kXC 21:07
Goal for next week- 40-45 miles,2 workouts(12x400 84,3-4x1600 6:00-6:05 +1 long run 8 miles)
ANYWAY, i did a "race" yesterday. It was "terrible" lol. Actually it was fairly fun and medium hard but sooooo slow haha. It was at Hammond HS and the course was quite good. And by good i mean hilly and trails in the woods with little stream crossings and logs etc- it was fun- reall y a perfect first race back- i believe its been about 10 months since i did a race yeesh- although i could have forgotten one. So started out after a solid 2 mile WU in about 5th place behind a pack of fairly good Hoco HSers i think- maybe young college idk? Ran along at at good rate the first 800 or so was just around a big field then we went into the woods. 1-2 more people passed me in the first mile and i started checking the watch and looking for the mile mark. 4:57(obv not),5:29(hm it should be here somewhere),6:04(oof there it is- haha). Of course it didnt get any faster from there as the second mile had one fairly serious hill in it and more importantly i was running as fast as a badly injured slug by this point. Another guy or two passed me in this mile which was covered in a scintillating 7:10. Obv i was unconcerned with the time at this point and was just looking for a way to get lost or something. Actually i was tired and moving slow but it wasnt horrible obv. The third mile proceeded along- i actually passed someone(who stopped to walk twice) and finished in 21:07. Obviously a fairly long way from 16s(or 17s) haha. Actually got through a 800 wd and then left wet footprints on the parking lot as i walked to the car barefoot because i was so drenched heh.
Today ran w keenan 6ish miles at the l res trail. We basically resolved the fact that there is no dry river crossing unless the water is very low then it could be doable. Its prob best to just plosh thru the river and do the runs- thats what we used to do. My knee is doing fairly well- my left heel has actually been sore i think its from the comboination of running in unaltered new red shoes thrusday am w patty,race and then run the next am. Its getting better tho at least i should know how to mnanage that ive only had it for 10ish+ years heh.
So i thought i would try to do a little recap each week on here to make it a little easier to see larger blocks of time(and of course that means i will do it this week and then never again lol)
So this week was solid except for the stinky race(which i obv get a pass on- itll be a more accurate measure in 10 days for the 2 mile)
42 miles,8 runs, 1 workout- 10x1:00/2:00 jog,1 semi race 5kXC 21:07
Goal for next week- 40-45 miles,2 workouts(12x400 84,3-4x1600 6:00-6:05 +1 long run 8 miles)
Wednesday, July 25, 2012
light wo w jeff and mer
SO wo today- i felt fairly good after yesterday which is good. Knee not too bad at all. We did 1 wu then 5-6x800 starting ev 5:00. Jeff was approx- 3:25,3:13,3:16,3:26,?,2:58. Merritt was approx 3:36,3:37,3:38,3:47 for the bigger loop,3:39-40. Jeff looked good the two-three slower ones helped him run faster on the others obv. Merritt looked good for three and then didnt feel good one the last two. It was def better than the 10 400s wo from a month ago so thats good- progress is good. 1 mile wd I felt good on the variety of paces from 6:00 pace up to 7:20 pace no worries really. Just keep drinking as much as possible- it was fairly nice today but its supposed to be quite hot tom.
Tuesday, July 24, 2012
keep hydrating
Did a wo today. 10x1 min with 2 min jog. There was a bit of extra rest i think 90 seconds after the 8th one as we were going to the bathroom. it was ok obv hard to tell- i did a couple of them on the track and did like a 270 in the minute or something like that. It was quite humid and fairly hot- i was drenched by the end lol. so 1 wu then say 4+ miles in the 30 min of running(call it 4)- i did the first mile in just about 7 min but some of the rest was obv slower. then just under 3 miles wd with merritt afterwards. so 8 total which is good. Well see how my knee is tom i didnt ice it because ash came to hurdle and then sarah was vaulting. so well see what that does it doesnt seem to be that big of a deal sometimes idk. I think ill prob do the 3 mile xc race on friday even though it will prob be slow heh.
Monday, July 23, 2012
web,web and snake
So yesterday ran at the river rd trail and it was a flaashback to old school horsehead- even more so as i was covered in spiderwebs after about a mile. Went out 17 min and then came up on two horses so just turned around rather than forging by etc and scaring the horses. Added 6 min on at the end for a 5+ total. Then today did a light wo with the team(10x1 min/2min jog- which im going to do tomorrow also heh) and then did a mile at the end with some extra running. So total of hm 38 min plus a short mile so... say 5.5. I really need to run more which im def going to do tom.
Wo then run w merritt.it got a little confusing trying to get everyone there at the right time but everyone will be there obv.
Wo was good today merritt and jeff did 10 and everyone else did 6(sierra did 7) Sierra is doing quite well i wish i could get her to run in college. Merritt was nice and speedy on the 100s def. Ash did good and survived 18 min run and then did the 100s fine. darin looked tired until the last 100 lol. A lot of people didnt run very much last week.
Oh the second web means the shed is like something out of indiana jones there were two enormus spiders in there- both dead and about 50 other spiders- and about 1000000 ants. Then there was a snake in allisons garage but i didnt have to go get it out lol apparently it left on its own. It reminded me of when the snake crawled down into the washing machine and i had to get it out. heh it was cute.
Wo then run w merritt.it got a little confusing trying to get everyone there at the right time but everyone will be there obv.
Wo was good today merritt and jeff did 10 and everyone else did 6(sierra did 7) Sierra is doing quite well i wish i could get her to run in college. Merritt was nice and speedy on the 100s def. Ash did good and survived 18 min run and then did the 100s fine. darin looked tired until the last 100 lol. A lot of people didnt run very much last week.
Oh the second web means the shed is like something out of indiana jones there were two enormus spiders in there- both dead and about 50 other spiders- and about 1000000 ants. Then there was a snake in allisons garage but i didnt have to go get it out lol apparently it left on its own. It reminded me of when the snake crawled down into the washing machine and i had to get it out. heh it was cute.
Thursday, July 19, 2012
Mission Valley Park
Ah so a very nice run today. I ran a super easy 20 minutes w matt on tuesday. Other than that i took mon and wed off and was feeling not so good and sluggish. Guess im semi addicted to running after all lol. Also our diet in SD consists of rotating meat,candy and soda so that is mostly tasty but also annoying. Also im not used to eating so much lol and ive cut back the last two days.
Anyway the run today was awesome. I climbed the 4-5 minute mountain and then went out to the power lines almost. I should have run once more here before this week but its all good ill run here more next time. I really should run by the bay at some point too. Of course the weather was fanfuckingtastic lol. I think i should prob move here heh. At least for the weather def no wonder its expensive to live here. Tomorrow run in the am.
Knee has gotten much better after light week but obv now sore again. Idk if i should tkae like 2 weeks off(which im not going to do anyway) cuz i feel like itll feel better and better and then feel exactly the same when i start again. Idk.
Anyway the run today was awesome. I climbed the 4-5 minute mountain and then went out to the power lines almost. I should have run once more here before this week but its all good ill run here more next time. I really should run by the bay at some point too. Of course the weather was fanfuckingtastic lol. I think i should prob move here heh. At least for the weather def no wonder its expensive to live here. Tomorrow run in the am.
Knee has gotten much better after light week but obv now sore again. Idk if i should tkae like 2 weeks off(which im not going to do anyway) cuz i feel like itll feel better and better and then feel exactly the same when i start again. Idk.
Tuesday, July 10, 2012
break in weather
Itscooled off a fair amount which is niceesp for the people on the team. I havent been bothered really at all cuz im not running enough for it to make a diff and hydrating fairlywell. I didnt even look to see when the last post was but this is the week so far:
Sun ran by myself after droppingoffthecar at the garage. out to river rd trail then up forsythe and back to house. it was Super humid i was drenched during and after the run lol. 5.5 total felt ok
Mon ran at mcd- we did approx 3.5 mile loop then did 2 laps w darin then 2 laps w ash and then 7 200s w ash in approx 41 down to 39 then the last one in 35. Felt ok was def tireder than i should have been for sure meh. but no worries just keep plugging away
Today was at h more. Ran w keenan first 1 wu then 1 min runs semi fast we started on a 2 min break for the first one then went to a 1 minute break- we did this for 15 min total with a stop in the middle to let the tohers know what was going on. Then 3 miles easy w merritt sarah m ethan. Keenan was a bit tired on the 3 miles he still has a ways to go but hes working at it. I wish some of theen could run on their own cuz a lot fo people are running like 3 days a week which is obv better than nothing but not enough obv. Merritt looked a lot better today which was encouraging well see how tom goes. The cooler weather will prob help her recover. Ethan was still a little bit tired although at the end he looked a bit better.
My knee is kind of stable right now which is good in that its runnable generally and bad because it doesnt seem to get better and im not running more than 6 miles per day generally which is obv not enough. Be patient obv also my feet were a bit sore the last couple days i think i should try the heel inserts. At least it keeps the insoles from sliding out the back if nothing else lol.
Sun ran by myself after droppingoffthecar at the garage. out to river rd trail then up forsythe and back to house. it was Super humid i was drenched during and after the run lol. 5.5 total felt ok
Mon ran at mcd- we did approx 3.5 mile loop then did 2 laps w darin then 2 laps w ash and then 7 200s w ash in approx 41 down to 39 then the last one in 35. Felt ok was def tireder than i should have been for sure meh. but no worries just keep plugging away
Today was at h more. Ran w keenan first 1 wu then 1 min runs semi fast we started on a 2 min break for the first one then went to a 1 minute break- we did this for 15 min total with a stop in the middle to let the tohers know what was going on. Then 3 miles easy w merritt sarah m ethan. Keenan was a bit tired on the 3 miles he still has a ways to go but hes working at it. I wish some of theen could run on their own cuz a lot fo people are running like 3 days a week which is obv better than nothing but not enough obv. Merritt looked a lot better today which was encouraging well see how tom goes. The cooler weather will prob help her recover. Ethan was still a little bit tired although at the end he looked a bit better.
My knee is kind of stable right now which is good in that its runnable generally and bad because it doesnt seem to get better and im not running more than 6 miles per day generally which is obv not enough. Be patient obv also my feet were a bit sore the last couple days i think i should try the heel inserts. At least it keeps the insoles from sliding out the back if nothing else lol.
Friday, July 6, 2012
raf os keew ko
This is the best i have title wise right now haha. Still quite hot. yest did 1 wu then 16x300 at variable speed with franklin group of keenan darin merritt ethan and on my own for 3 of them. Times anywhere from 1:00 to 1:22 lol fairly big range. Mostly with keenan in around 112-114. This was on the 400 field obv. Today ran w merritt at l res trails out to second river crossing and back that is def 4 miles not 5 which is fine just trying to remember. So down to the lake and back would be about 5.5+. Merritt feeling tired and ethan was tired yest. people get worn down a little from constant 95-100 degree temps. ive done a pretty good job of staying hydrated also not running super much makes it easier obv.
i had 20 in 3 days so add 5.5 and 4. Id like to run again tonight but i dont really feel like it im sleepy. my sleep has been crappy this week btw. Also need to get the san diego trip issues resolved asap i need to talk to the new manger linda who has been awol for like a week ugh. well see. Tomorrow running w anna and patty then potentially again w ash in the afternoon depending on heat. also she hurt her back falling down the steps meh. i am hot and clammy from cleeaning the house i will shower and then evaluate running this pm.
Knee feeling ok i think i left my knee strap at other house hmph hopefully its still there otherwise ill prob get a new one.
Oh medium big news is that im feeling kind of unmotivated to run rockville this year. i dont know it would be bad to have the streak come to an end- its really my only active streak of any kind but im not really feeling it. might do a 3 mile xc race the next week instead. esp if i end up actually staying in sd the whole time id have to fly back and then run that night which might be a little extreme even for me. as always (oiy) we'll see.
i had 20 in 3 days so add 5.5 and 4. Id like to run again tonight but i dont really feel like it im sleepy. my sleep has been crappy this week btw. Also need to get the san diego trip issues resolved asap i need to talk to the new manger linda who has been awol for like a week ugh. well see. Tomorrow running w anna and patty then potentially again w ash in the afternoon depending on heat. also she hurt her back falling down the steps meh. i am hot and clammy from cleeaning the house i will shower and then evaluate running this pm.
Knee feeling ok i think i left my knee strap at other house hmph hopefully its still there otherwise ill prob get a new one.
Oh medium big news is that im feeling kind of unmotivated to run rockville this year. i dont know it would be bad to have the streak come to an end- its really my only active streak of any kind but im not really feeling it. might do a 3 mile xc race the next week instead. esp if i end up actually staying in sd the whole time id have to fly back and then run that night which might be a little extreme even for me. as always (oiy) we'll see.
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