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.
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