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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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