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!
Thursday, August 30, 2012
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
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