Another solid wo for the group

Today was good. Not incredible but good- just what you want at this time of year. String together a lot of good days and very good things can happen. The weather was fairly nice today which helps obv but they took advantage of it.

The workout was 10-12x400 starting every 2:30 which we did a good job of sticking to. After 8 we took a 1:00-1:30 extra break which was fine.

Keenan- 12x400 the first 6-8 were right around 90 then there was some picking it up. I ran the last two with him in 86 and 83. He looked good

Oscar- 10x400- This was his first practice of the summer and he looked good. Ran with Keenan for the most part and looked impressive.

Darin- His longest wo ever- he went too fast on one of the middle ones which gave him some tiredness in the last 3-4 runs. Very good effort he is starting to get used to it a little. Around 97ish pace for most of them.

Ethan- He was competing w Darin at the beginning and went out a bit too fast in the first 3-4. A bit tired in last half of wo- he was tough but working a bit too hard which resulted in pace being a little all over the place.

Merritt- She did a good job of trying to stick to pace in first 5 even though everyone was obv faster than i said to go. I hit a lot of her times but of course the watch is in the car and im icing. They were 145,143,142,145?,46?,49,50,51,43,for some reason i can remember the last one(ah i basically ran right with keenan after we finished #10.

Allison- She did 8x200 with the boys it was quite good. I saw 2 43s and 2 44s i think she might have been faster on some of the early ones. Her ankle was sore beforehand i think it felt better during and then hurt after.

Now we need to get stronger. We'll try 2-3x1600 next week but we have to(and will obv) run slower. Prob give a fair amount of rest more than the norm- just to get the full distance in and hopefully feel fairly ok. Also dependant on the weather if its 95 obv well modify.

We need to get more girls to show up more- as well as more boys heh. I should start calling people instead if just fbooking all the time.

So the run for me was fair btw 1 mile wu then 12x400 obv with the last 2 faster. The 11th one felt soo fast haha then the 12th one which was 3 sec faster felt easier. The wd was unsurprisingly crappy of course. Really if im going to do this sched(which depedning on how tom/fri/sat go could be a good idea) then i should just come at 545 and run 2 miles before hand. That way if i wimp out of the wd its no big deal.

4.5 total for the day and 23.5 for week. Tom i will try to wo before merritt(and allie?) comes to mcd. The question is what to do and i think ill pull out the old standy of 4x1k w 200 float. That is good not too far before the looong(sob) cooldown/run with m. Btw for some reason im being corrupted and saying cooldown instead of warmdown what the hell is that. that must stop immediately.

Also hopefully i wont be limping around on fri am ugh.

this week ok so far

Sunday was a run at river rd trail. I went out to bridge and back for the standard 6.5. Felt pretty good knee was ok.

Monday ran at Mcd ran with the new red shoes they felt good but i started to get a blister a little bit-no worries i just need to get used to them. Also not cutting them was fine so far we'll see how that goes.Everyone was fairly tired we stopped several times. I didnt really run enough because keenan did extra which is hould have done but ash had showed up and allison and rachel were finishing up so i sat around and then didnt do more. So a short 5.

Today had a good run first by myself i did a mile wu then 2 miles on course in 1315- start at 1.5 mile mark out to 2 then turnaround and back to 1/2 mile mark. It was approx 635 on the flat mile and 640 on the uphill mile which is good. Icould have done the third mile on the track which was the plan but then merritt showed up and i was lazy. Also i legit wanted to be careful about running too far. Then we had a good run at the proper pace for her not too fast she felt pretty good i think. We did out to the bridge and back a little bit of push back up the hill in the last mile. Then she did 4 150s the last one in 25 with the 100 in 16. which is quite solid def she has some footspeed. Prob faster than me ugh. Best not to think about that lol. So today was 7.5 total 1 wu plus 2.25 plus 4.25 not bad farthest run in a while. 19 in 3 days so far this week. Hopefully over 40 for the week would be good.

knee sore then better

ran w keenan this am. m yknee was sore from yesterday but not terrible i guess. i actually used the knee strap which could have been helpful or not idk haha but i can try it it def doesnt hurt anything. My feet were sore also lol i need to get some heel lifts for the new shoes. I sitll cant figure out why my pf is sore when i run w shoes but not sore when i iru nbarefoot which is the opposite if what it should be. i think a lot of it is that i run barefoot for usually less than a mile at like 10 min pace heh.

Then had prac w ash later she did 4 400s and 4 100s. the 400s actually werent that slow like under 140 she did fine. Then got a fairly good nap which is good def. My knee feels better now than it did. 2 more sleeps before i run again hopefully will help even more

10k trials and workout

SO my knee is now semi sore i bet it will be sore tom hmph. Of course if noone comes to prac it shouldnt be a problem lol. The wo was fairly good it was pretty hot and humid which i wasnt used to for a wo so i only did 5 hmph. After wu my knee hurt a little on the first one and then felt perfectly fine after that. Its not really patella tendinitis its so much lower and on the side. I feel like i have a bone growth in my knee hmph. Anyway it was nice and consistent start ev 4:00 with 256,255,255,255 then i was tired and it was a little hard to breathe so i took an extra minute before the last one of 250. Its the standard thing of thinking to not kill myself on the tempo runs so not finishing the distance which is both smart and dumb. In this case prob more smart though or at least even. One workout isnt that big of a deal obv- in fact i was already thinking on the second one"this wo doesnt end until like sunday" heh which is true for me esp these days. 1/2 mile cooddown barefoot on grass(where i got stung by a bee lol but it didnt really hurt).

10ks were quite good galen r looks very legit he should be top 5 i think def although medal is really tough with farah and it looks like bekele is coming back to full power(uhoh).

women was a good race although techincally when they didnt get the A it was pretty much decided. Natosha rogers is so tough and awesome though even though she didnt make it she still came 2nd and after the fast finish they werent super far off of the A standard- oh well plus Lisa U made it obv so thats good.

Also Darin doesnt have to leave Franklin which is def super good news!! nice to have some good news for once yay.

Prob do the standard 3x1600 next week. i might try to def do it on grass and see if that helps the knee.

im posting before running which is odd

Well yesterday took it easy which is fine. im alternating like 8-9 miles and 3 miles now(and by now i mean for like the last 4 days haha) which is still smart. So my knee feels pretty good today- obv not 100% but fair. today im going to try 6 800s in 3 minutes- cue the standard wishes for accuracy etc etc which invariably lead to the first one being done in 2:38 lol. At least im better than i used to be and also 238 is prob approx my PR right now so that might not be an issue.

Since im looking at the new red shoes i think i might try a couple runs in them wout cutting them because the back is pretty soft so maybe it wont be a problem. Also the shoe is sort of designed in 2 parts and if i do the normal cut it might prac just fall apart which even i am not excited about running in.

Oh i was going to do these on the grass on the mcd soccer field but i dont really feel like measuring the 4 or 8 loop so ill just do them on track. hopefully that loop will get measured sometime before the Olympics(and i mean the 2016 Rio olympics)

Im fairly hungry btw which has to do with the summer timing of runs moving back to 5-7 pm rather than 3-5 pm obv. We were finishing up the run on monday? or one of the days and it was still semi light at 9:15 which was awesome. That is what led to the moving to alaska comment in one of the previous posts.

Ok im pretty much just stalling before leaving to do the wo. who knows how long i can keep it up haha

nice weather and i want to move to alaska for 1 month per year

two runs today!?!

Am ran 3 miles w darin and then ash and darin did lots of drills.

Pm ran w patty although half of it was by myself- pace was in the range of 7 min pace and i felt ok. knee hurt for about first 2 min then felt pretty good. feet were ok. dont bump up too fast this is 25.5 in 4 days so not too much tom(maybe haha) run at mcd after pole vault. potential light wo friday. my burrito is falling apart hmph the first time she made it it ripped haha and now its falling apart it tastes good though haha. i think sweet air will be the first semicompetitve run i have im not doing the hashawha tom obv and there is a track meet next week but we dont need to go to that yet.

starting to get warm

so a couple higher days the last 2 then easy today. Sunday ran at moms house the old underwood out and back along w sunset- it was 45 min exactly. this was the first time in a while where at 35-40 min i wasnt tired and ready for the run to end i felt strong throughout which was good. Then mon ran 4 miles easy w merritt and ethan and then 8x400 starting at 92(which was hard lol i stood around too long) then around 89,88,86? then went to call rachel etc to see where they were which took a while like 8 min. then 4 more 400s in like 85,82,82,79 the rest was start ev 2:00 btw which was fine obv at this pace. Im going to bump up to 800s next week but i want to keep them at 3:00.THREE MINUTES. haha

today was quite short which was fine- ran with the group at h more. we did 1/2 mile wu then 1mile progression(i think that loop is def farther than an 800 esp the way we ran it) then 4x400 in approx 96-98 the rest was fairly long but thats ok it was hot. then 4x200 in 42ish and then they did 4xhill. good work

Ash and sarah did 6x200 and then a good cool down and then 2-4xhill. merritt felt much better than last week which was good she was pushing it. her knee which she tweaked yesterday was still a little sore but better. keenan looked good he did extra on the progression run pus 800 wd. allie was sore and tired from work but she did a good 200 and a good half mile on the prog. ethan seemed a little tired but went the whole way and ate lots of berries obv. darin was fine we just need to hopefully resolve his situation because it would be very sucky if we dont. this has not been a good last 4 weeks in general for unusual situations definitely.

my knee is staying about the same. the new shoes felt better today actually(i started them yesterday). So far 16.5 miles in 3 days btw(5.5,8,3)

standard

Hard to remember thursday lets see- ah ran w merritt i was sore after the wo wednesday. I think that is a good plan to do their wo on tue or wed and then add on a little at the end. So 4-5 miles i cant even remember or it was def 5. Then yesterday I was lazy and didnt run i was thining of a wo but got distracted in the mid afternoon and then went to ashs grad party which was nice def.

Today an easy 5 w merritt at the l res trail. We tried to find the magic way through the stream without getting feet wet and it didnt work. Theres def one more option i might go there by myself and look for it next week. We said wed go to the trail next sat which i think is a good diea itll be nice for her(and anyone else who can possibly show up) to have a nice longish flat run and not have to grind up a million hills Every time lol- just most of the time. Which reminds me i need to add darin to the fbook group.

I dont know my mileage this weekprob in the 30 range again. Not terrible obv but def not good. Knee is marginally better this week over the last 3-4 weekswhich is good i guess i wish it would improve more obv lol.

hm pain free??

Well i was driving to santonis(where i saw sierra which was nice) and i realized that nothing hurt during the run today. I hadnt even thought about it- i think my knee was sore for like a minute at the beginning actually. But overall this is a bizarre and good experience. Tom itll prob be sore again lol but hopefully not. Anyway the run was fine except for the fact that i was invariably lazy on the wd. So a short mile wu then 8x800- the first 5 w merrit ethan and darin(scott and keenan were ahead) they were around 340 exceot the first was 330. Merritt didnt feel good like she was going to throw up,darin was fair he was tired in the middle and good at the end,ethan was breathing hard and ok,keenan seemed good. Then i did 3 by myself at 250,247,246 with 1:00 rest. They were fairly good i kept on a 2 step/breath rhythm for the first 2 def the third was a little harder lol but that is more than half the wo for friday(which i clearly can do now i think). Ill def do 30 sec rest on 400s- i should def do them on the grass i think. the only question is where either mcd or at the 400 field i think. then i did one lap wd and then talked to merritt about tom and skipped the second lap ugh. i dont know why i try to make them do a wd when im too lazy to do one. jerk. so a little more than 5 for today call it 5 prob.

conservative today good work

SO yesterday i did 5 miles with the team or 3.5+ with them and then 6ish laps around the elem school field(which is quite nice btw). Today ran w merritt light rain we did 34 min or so for 4+. I was going to run in the pm and my knee felt fine during the run but it was sore when i woke up from nap so i didnt go again. Prob smart- I think ill do a short run tom am and then do the light wo w team in pm. Then wo for me on friday i think prob 10x400 in around 90 start ev 2:00. the only question is where to do it. i might measure a 400 and 800 loop on the soccer fields at mcdonogh. could do that on thurs. so its 15 miles for the first 3 days of the week.

Steady plus wo

Ran w michael in the elem school field by his house. 1.5 mile wu- of course i didnt get enough sleep btw but that wasnt a problem today(although i should never say that because it encourages bad behavior by me). Then 4x2 loops which was a tiny bit short of a mile starting every 7 minutes. My breathing was fine throughout but my legs started to get tired def because i wasnt used to the distance obv. the times were not that important but they were around 603,618-20,625,630. the main thing is to get some distance in and see how my knee feels after(im icing now good job). 1/2 mile easy jog cooldown for 6 total- need to get more junk mileage haha. this was fine today thoughjust a little start. Also it was hot even at 10 am.

nice liberty run

Good run today w merritt keenan and allison. Ran down to res and back then out to stream intersection and back and then 10 min on road which was 39+ min for 5 miles. We need to get more people on the saturday runs hopefully so allison has someone to run with. keenan looked good and merritt is def making progress steadily. my knee didnt bother me really at all the pace is still fairly gentle(a good thing) but its def getting better at least for now.

I have to clean the house which is def good and also annoying but mom and matt are coming over tom.

So this week total hm hard to remember- i need to start running in the am prob to get more mileage depending on what we do in the pm. just stay healthy at last ive been icing. also gentle barefoot runs 2-3 times per week.

sun no run,mon short run 2.5,tue 3?,wed wo plus run with tt(7 total),thu 6,fri 3,sat 5 aapprox 26-27 total? lol really cranking the mileage- but feeling better try for maybe close to 40 next week

barefoot again at end

So ran with tt and patty today. Felt rpetty good the pace was prob close to 7 min pace for much of the run which felt fine i got tired by about 25-28 min though lol. then we did approx 15 min barefoot around the football field while patty did his wo. my knee obv has been doing better it still hurts but is moving back into the standard level patella pain which is tolerable. but still need to be acreful prob an easy day tom then maybe a longer run one of the days on the weekend. I think i should do many of the workouts on grass instead of track i know im like tied to the track for tempo etc but its better for me these days esp to go on grass i think. we shall see.

I'm a blast from the past

So this week has been ok. so ok that i cant even remember it lol. lets see i had 28 and 29 the last 2 weeks btw. Oh yeah i had 2 days off this weekend hmph i was sore on sat and then didnt get out sun. mon ran a little bit like 20 min- oh that was the day we ran around at franklin ms. the tuesday i ran w merritt and ethan and naomi and laura some for 25 min then i did 6x90 seconds with 90 second jog around the fields at franklin. so about 5 total.

then today had prac after a half day at franklin. they were not excited so i ran with them in the tempoish wo. 8x400 start ev 2:30- the white shoes were making my feet hurt(which is i think my i didnt run in them when i first bought them many months ago) so i ran barefoot?! and it felt pretty good?!?! The pace was a bit unknown- i didnt measure the loop and we were running 82-85 seconds ethan felt good and merritt is looking better and better she is learning how to run wos more effectively. Although she did lead the fastest one except the last one lol.

So the question is how far was that i might have to measure it. it couldnt have been a 400 but i think it was at least 350 i bet. we used that field for running 400s before and stayed within the dirt i think so it cant be much short of that idk.

Then ran again!?!(lots of punctuation obv lol) with TT at 430. My knee did not explode- a good thing- it actually didnt feel that bad- i wore the old black shoes which feel better than the less old but still old white shoes. have i said its time to get new shoes? haha- apparently im going to trade the holabird GC for a food GC that TT has anyway. Appropriate for both of us prob.

Speaking of that luckily TT was slowed on the run by the fact that he had an enormus burger at red robin for lunch. right now i am slowed by the fact that i am almost finished an enormus chicken burrito from qdoba. potentially a lawnmowing killer we'll see lol. its not supposed to rain for a few days anyway.