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.
Sunday, September 30, 2012
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)
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