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.
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