Sunday double

ran this morning with merritt at h more. easy 3 miles. Then ran w anna at 130 from the church- down butler then out mantua to end and back. I felt good except my foot was a bit sore mainly due to pavement i think.

Hit 40 miles last week which is low obv. And no wos since tuesday. But as i said to anna today its a good thing that that is bad now. Tom will do either the 8x800 or 6x3:00 its not really a big deal which. The other will be thursday.

try to hit 50 miles this week.

mgrmgrmgr

Well im a little grumpy about running even though practice was quite good today. And ive run every day this week and done two wos. That is good because standards are going up. Ive been kind of crapping around the last 2-3 days. I did the wo tuesday which was good so its been 3 days. Sore wed but still 6 miles w anna- fine. Thurs am i ran w merritt and meech and josh 4 miles at mcd which was fine. But then i didnt run thurs pm- semi ok because i was tired from the super paper.

Then today i ran w anna and emily van de water at annas house a nice 35 min- fine again. But then i didnt wake up in time to quite do the seond run- then we had practice and then we went down to vault- i could have run this evening but i iced instead.

So its not terrible but not great- itll be prob just about 40 miles for the week(i think) which again is fair but not good. Oh well look at it this way at least 6-8 weeks ago this would have been a good week.

As i said prac today was good. Scott looks good Darin ok he seems tired often Keenan looks good. Jenna is already making progress and Merritt is doing really well just have to make sure she doesnt go crazy w exact mileage etc. Naomi had a good first real wo. About 30 people total today which is annoying because there were a lot of people not there but good becasue then you can actually pay attention to each person more which def is nice.

Tom im not sure what im doing i guess were running at mcd at 9 for sure then prac at 11. Apparently im running w anna at ORidge on sunday which is also fine but i wanted to do a wo on sunday. Idk- wait i could do it mon then tempo on wed and steady friday(light steady).

That is actually smart my ab has been a little sore again so another two days of no wos would beok.

mildy sore/hmph

Well im mildy aggravated right now. Todays run was fine altho i was sore form yesterday. Ran w anna luckily she was sore/tired as well from coming back after a break. SO we did 2 laps on track and then the new 10k loop(which is obv like 5.5 heh) so 6 total.

Prac needs to be better I have to think about it. The effort from everyone was fine but there were so many people that its impossible to really monitor anyone effectively. I guess i could just stand at the finish and read times but then its hard to get people to start in the right groups etc. Plus the small group gets neglected etc. I might have to simplify wos but thats dumb im not. At least some people wont be there on friday heh. Which is bad to say obv. Also itll get better clearly once everyone knows what they are doing more(probably including me hmph) Altho i might be too dumb to learn at this point lol.

ANyway it was basically 6-8 300s. times mostly unknown ugh.

A couple of people merritt and ethan mainly threw in some 800s. I have to look and see what to do i think the long wo each week can move to mcd which i have already considered. that is a good idea.

OK i have to go to bed soon because the papers will be enormus tom am. i mnight have to make 2 trips which i have never done before.

400-800-1200-1000-600-400 What?? at mcd w andrew

So went to mcdonogh practice today. I was semi undecided what to do for wo. Possible run with 800 girls for turnover and then steady tom. Instead I(not surprisingly) ended up doing the boys wo listed in the title. This was sort of in the back of my mind anyway. Especially after all the indoor talk the last few days at some point i will have to do wos faster than 6 min pace lol.

So 1 3/4 wu call it almost 2 w strides. Ran w andrew the whole way we switched off the lead variously he did the shorter ones and i did half or more of the longer ones. it was 79/2:38/4:00/3:15/1:55/72. The rest was relatively long which was fine- a little longer than equal time generally. We said equal time but then it would go up over a little each time. I didnt do the last 400 as my left heel was sore. Not disastrously so I iced twice after run and after franklin prac. Well see how it is tom. Hopefully I can adapt to the track Im 90% sure if i did this wo on the grass my heel would have be completely fine or at least significantly better. (why dont you run more on the grass then dummy?) I have been though a lot which is good. It doesnt feel that bad right now hopefully the SLEEP will help it. No nap today obv ugh. Typical. Then subconciously ill be like oh i can do good wos without sleep its no prob. Ugh! Bed at like 7 today i ate dinner now im starting to get sleepy.shower then bed.

Prac today was basic I really like the new way of doing distance runs for the new people just having them do loops on the grass. Less walking(although a couple girls are comically lame and lazy) and less injuries- also less chance of people getting lost/hit by car/whatever else. So all to the good. That group did well- Both girls and boys are making some progress. Boys xc group did a good run according to them around Target etc. Merritt did hannah more loops and ran speedily by at some point during the loops. Have to get amanda to run w her hopefully.

Tom for me is a distance run def on grass maybe at mcd before prac. Then wo is 300s for many or the hybrid 8/2 3s/8/2 3s/8 2 2s for some of the longer people.

Road run at belmont/piney grove, Goal for Feb= 17:00

Pleasant run w jeff for 4(slow in like 41 mm) then 3+ by myself up the hill and back down. My abs felt sore again in front not during run or after but like at prac. Also could def tell the difference between grass/trails and road in the later stages of the run after i went to normal pace my feet my not sore but tight. Still 65 min the day after a race ill take it no matter what.

Also as i said in the title the goal is to hit 1700 by february. This is based on the fact the i dropped more or less a minute in 3 months from august to now. It is a sensibly realistic goal. Really im hoping for 1730 in that 5k in 2 weeks which is half the goal right away. I still havent done any races that arent significantly hilly. The flattest one is the mcdonogh race which is not that flat esp the last mile obv(before that its pretty flat/down obviously) So at least its something to shoot for in the medium term. I saw that haverford has their invit on feb 15- that would be a good one i think friday night its the right weekend. I would do 2 3200s at least at PG and hm it would be nice to have one more race- maybe a third at PG i guess. Its hard to think about driving all the way to bucknell etc to run 1720. Who knows. Ill look actually i want to look at the hford meet to see results from last year.

Also maryland moved to the big ten. Ramifications for track team pending.

Practice today was solid. There are a good number of people working hard. We should be able to put together an adequate 4x8 for girls with all the people. Merritt if you read this be ready to go in though lol. Boys solid. Well get a better look on wednesday.

Dustin Bauer Race

Last week was 48 miles btw. Friday i did a steady run of 3 miles in 19:15- out and back on mcd course(9:35 and 9:40) I felt like crap beforehand(no nap) and then it went ok. 5.5 miles that day i had to hurry to get to prac. Then yest was 6 miles with merritt,darin,nandu,oscar,ethan,keenan at SDelight. Its a little too rpcky for them on a group run.

Back to the race- got there and did 2 mile warmup. My stomach felt funny beforehand im not sure why. But not bad and i didtn feel it at all during the race. Got out ok moved up into 4th by about 4-600m. Stayed in 4th through the mile(where comically a Loyola college woemsn team had put their stuff all over the course they were moving it as we went by). Finally the guy that was behind me(a curley guy) passed me at 1.5 miles. He pulled ahead a bit not too far- then right after the steep hill another older guy blasted by and pulled away immediately heh. I was keeping an eye on the curley kid he was only about 20-30m in front going into the field the last time. I closed slightly but then he got back away on the downhill and i wasnt quite close enough in the last 400. The first time i saw any time was in the last 50m obv and it was depressingly slow hmph. Overall ended up right around 18:00 maybe under maybe not(im thinking not because it was 1755 the last time i saw and the standard 20m to the finish after that prob)

I felt fairly good in the race not like dead tired. My legs just dont go fast right now- breathing was fairly comfortable. So another good effort- I think it would be nice to get some kind of splits in the races. I will the next two races.

So next races: dec 2 mancave 5k(road),dec 16 PG 3200, jan 1 leesburg 10k

Also I think as of now i have to forget about the UMD invit in indoor- still 2 months to go so we'll see but i mean 5:50 pace or whatever- yikes lol. Better than in August though that was what 6:10 or something.

Stop thief! also 3 runs

So someone- notably a kid i think stole my quarters out of the car. Im worried that they took a key also im not sure. Comically however they left a portable game system in the car lol. So maybe i actually gained on the deal. Now im going to come up with a chain related security device which will hopefully work.

Anyway tuesday was hm i cant really remember. It was a distance run probably- ah it was with merritt and the in between season franklin group. then i ran with matt for a mile and then did one extra loop for 5.5 total. Easy day.

Wednesday was 1 mile wu then 3x1600 w merritt and michael- 705,702,703. start every 9:30. then 1 mile wd. then i drove down to mcd- 1 lap wu then 10x200 with 200 jog. it was approx 39,37,36,36,36 the extra rest(it was sets of 5) then the second set was a little faster?! haha- 36,34,34,33,36- i ran the 9th one a little faster but my left hamstring was a little tight so i slowed down on the last one- smart?!?! amazing lol. Then did a top loop wd. 8 miles total or a little more maybe but call it 8 due to the driving break lol.

Today we had the first day of practice which went relatively well. I think the plan of not really having distance runs for a lot of the people for a while is good. I ran on the treadmill after prac 6 miles in just about exactly 45 min. It felt pretty good esp after.

So tomorrow im finally-hopefully- going to do the steady run. Maybe make it a little slower since i have the race in 2 days. still 4 miles though. Then prob do 6 on saturday rather than 4 which is fine. Its hard to say what a good goal is for this race because all i have done is the linganore race which is difficult to judge off of obv. Obviously im def looking for in the 17s idk about 16s yet- its kind of sad to say that about a probable 3 mile race obv but it is fairly hilly. 540 pace would be acceptable which is 1700 obv. If that works then id try for 530 pace in 2 weeks(a big drop but its a road race vs hilly xc race)

Tomorrow is 200s for many and then 6s for a few. or alternating 6-4-6-4-6-4.

Last week,Sunday double,wo monday 10x90sec/2:30 jog

The state meet on saturday was fair. I mean we came last out of 24 so not really outstanding obv. But we were prob really just trying to avoid last as a goal and we did not. Oscar ran well as did Keenan. Others were fair.

I ran w Merritt at mcd in the afternoon- i was sleepy from no nap and felt fairly tired but by the middle to end i was better. 53 min for 6+. We did basically the 10k loop i think and then ran down to the pond after to add on. 45 miles for the week not too bad.

SUnday ran w Merritt in the am 4 miles we ran at l res trails which were very leafy. Turned around a little early and ran down to reservior which was better some nice pine needles then a little extra on the road. 34 min i think.

In the evening ran at the river rd trail- standard out to bridge and back. I was going to turn around early but started to feel better. The middle 20-30ish minutes were very good(really the last about 35 minutes were very good)- felt good and smooth- minutes clicked by rapidly. At the end I was actually not happy that the run was over thats a good sign. So 4+6.5 for that day good start to the week.

Today we ran at hannah more. 5 min wu(ugh). Then 10x90 sec/2:30 jog on a good loop that I made up. 400 field- out into main field- up hill- around softball,around dog park,back around to 400 field. It was about 1.2 miles for the loop. So i was doing the 90 sec runs at a good fast speed hopefully under 80/400 or a little under 520 pace perhaps? I was fine to do them a little faster because the jogs were slower than normal which was fine. Ill do a light wo on wednesday some combination of merritt tempo 1600s and 200s with the group- then come back w steady run on thursday. Prob do that on the course not in HH still too leafy. Prob just do 4 miles 2 out and 2 back in like 25 min or something maybe.

One thing is that I could def feel the difference on the small road sections. I hope this mancave 5k that i signed up for doesnt cause my feet problems. It should be ok im going to wear the training shoes for that one. Not sure the last road race ive done haha ill have to look it up.

Training for merritt is going quite well the last 10 days. Her foot was a little sore at the beginning of the wo but i think it went away somewhat. she did 10x1:00/3:00 jog. Becca and Sarah did 4 sets and ethan did 6. Mohammed did 5 i think then his knee was sore.

8x800 st ev 4:00 at franklin on 800 grass loop

Yesterday was an easy run with franklin people mostly merritt 4 miles. I was tempted to do more but didnt. Wore the red shoes my plantar was a little sore but not too bad.

Today ran wo at franklin- 1.5 wu. Then 8x800 on the grass field loop st ev 4:00. It was 2:55,2:55,2:58,2:58,2:57,2:58,2:57,2:54. It was fine an appropriate effort again i felt a little bit tired but not really bad at all- could have done two more which is in 3-4 weeks. Pace on the track would prob have been 3-4 sec faster.

Of course i didnt do enough wd grrr. Merritt did two loops and i only did one. She did a good wo a bit too fast at least on the sheet- it was 6x800 st ev 5:00. 3:15,3:23,3:26,3:25,3:28,3:25. Quite good of course way under what i had put of 340. We'll see how it goes next week with the 1600s. Try for 720 and then cut down perhaps. Ill try to pace at least the first one i have to see what im doing next week- i think i can do mon/thurs. Id like to do 8x200 next week but if cant do that one ill put that away.

My foot was a tiny bit hm not even sore- lets say tight on like the last two so i didnt do the 100s after. I need to do those at some point of course. 39 miles this week so far. Should run twice tomorrow for like 48 for the week hopefully.

I was thinking on the drive home(which i already knew) the goals for november are to get the workouts close to or at full volume and slowly cut the pace as usual in december. Then start to cut the rest down in january etc.

Signed up for the mancave 5k which was an annoying 35 dollars hmph. oh well maybe ill win a tv lol. im not sure what/if ill do a race in the middle of december. Then leesburg 10k on jan 1st i think would be fun and good. Im feeling a tiny bit tempted to try and get ready for the UMD meet on Jan 19th but i dont know if i can get ready for that in time. Prob Mar 30th is more realistic for a 5k for that.

Week so far

Week has been going ok. lets see-

Mon- 53 min at oregon ridge before girls champs. Basically two times the course minus little parts- then we ran up the ski slope at the end. The main good thing is that i did 53 min the dayafter a race and it felt pretty much fine- good.

Tue- AM easy 4 miles at McD
PM- easy 5 miles at hannah more w franklin group merritt,ethan,keenan,nandu,jeff,oscar

Wed- Ran at franklin- 1+ mile WU then 12x1:00/2:00 jog. The first 5 were with the boys then the last 7 were on my own. As normal the first 5 the jog was actaully a jog- we did this on the xc course loop- the first two loops were 8:20 and 8:04 then they stopped after the second loop and I picked it up the next two loops were both within a second or two of 7:00 which is fine right about what i want for this. Then i finished about 1300m of the 5th loop. Then of course i only did a 3:30 cooldown hmph. Once i locked the gates and jogged back to the bench people were talking and after i talked for a bit i didt go run more. ugh.

7:00 per loop is fairly good obv its fine- like 635-640 pace prob? on that loop with the turns etc that is not bad. The pace for these wos will obv get closer to/under 6:00 per mile as the ratio changes more toward fast running and less jogging. The next one is next week 10x90 sec/2:30 jog and then i think the next one is 2/3. Eventually going to equal time and then more fast obv eventually. I have to look at the sched.

My heel hurt a tiny tiny bit so just keep an eye on that. I iced when i got home.

Boys look pretty good. We'll see saturday hopefully some solid 18:xx and low 19 times. Merritt has started her new program so far so good. We just have to make sure she doesnt overdo it.

Oh mileage this week so far then is hm 7.5,6,4+5,today was say 6.5 so 29 in 4 days not bad. I feel pretty good which is main thing.

Rest of week- 2 runs tom,8x800 wo friday,easy 6 saturday- that should hopefully be... approx 9,7,6 which would be just over 50 i guess- good.

Gerry's Race Linganore 8k

So actually made it to the race today which is a good first sign for me these days. Not without minor incident woodville rd which was the road to the race was closed so i had to do a big detour. lol no worries i knew i was going to make it plus im used to not having lot of warmup time for morning races. So warmed up for 10ish min and did 2 light strides. I wasnt supposed to go out that fast anyway I figured to use the first mile for warmup.

So started out in like 5th behind the front group of four. Slowly moved up(a little too fast obv) but felt good and even under control- up the first hill moved into second- there was one falls road guy who was speeding the downhills and walking the uphills lol so he passed after that. Then passed him going up the hill to the mile mark and moved into the lead lol. So much for a very conservative start lol but its not like i was going super fast etc. Then 3 people passed me in the second mile and it started to spread out a bit- i was in 5th again by about the 2 mile. Then did a good job of gaining on 4th caught right up to him by the monster steep hill(which was not as long as I remembered- good) but he pulled right away after that i thought i would catch back up on the flat at the top but that didnt happen lol. In the woods a guy came up and passed me with only brief resistance from me. I sort of tried to get him back on the next donwhill and gradually closed a bit on the last long hill. Then another guy was coming back in the last 400 but i didnt really push hard enough to make it close. Finished in 3126 meh which is obv slow but fine for now i suppose.

Analysis is I felt fairly strong throughout aerobically like it wasnt totally uncomfortable- the hills were obviously done at a walk pace lol because A several of the are very steep B I am totally unprepared for hills right now- my legs as ive been saying are the weak link right now they were def the thing that held me back. I was not competitive enough- I was thinking at some point when people were passing back and forth that it was fun heh and it was but i didnt really put myself into serious pain. A lot of that comes with practice def as this is the third race overall that i have done in 2012 lol. And really only the second since the one was a 21 min 5k haha(although it was painful lol).

Another thing that i really have to guard against is being too satisfied like in the woods with prob 1.5 to go i was like ok this has gone ok which prevented me from pushing as hard as i could have which has happened before. in this case not that big of a deal(although it concievably cost me two spots) but in more important future races must not be like that. Have to be greedy! Haha

So the funny part is that I thought i was 6th crossing the line(or i should have been) But it turned out that the first 3 people missed basically the last possible turn and went straight. Therefore they didnt finish where they should have I came... 3rd. Lol! No matter what happens I always finish 3rd even if im in 6th with 400m to go a minute behind 3rd in this case. haha. They were pretty cool about it the one guy was kind of annoyed but oh well.

In terms of injury/soreness i felt pretty ok my left heel was sore after- hopefully somewhat from the very uneven terrain. I wore the training shoes which was fine. We'll see how it goes tomorrow.

Oh actually did a very slow 1.5 mile wd- some discipline there for once. 7.5 for the day then not bad.

So steady run this week and 12x1:00/2:00. Id like to do the minutes at o ridge which would be on thursday i guess. That would change some things in the sched like the steady run would have to be tues which idk if i can handle. I'll see tomorrow and tuesday. If not do it wed/fri as before.

Try to hit 50 this week- one thing obv lacking is mileage. Goal for Dustin Bauer race is just to be in 17s(whatever the distance is haha).

5x1000 w 200 float + 400

So wo today after franklin practice. Warmed up 17 min(really 16:50 which comes in later) with mikey and nak. Then went to track and ran- 3:40,3:40,3:39,3:39,3:36,80.00!! The rests were between 57 and 1:00- one time i had to stop to pull the insole out of the shoe after the second one it was being annoying obv- i still need to glue it. So nice and consistent obv- of course the first 400 was generally 88 working down toward 85-86- then hitting 2:55ish at the 800- it was relatively appropriate effort- i still feel like the lungs are ahead of the legs. I semi inaccurately took pulse after the last one and it was 15-16 which is good not too high. Also it was 8! about 20-30 min later which was surprising. Of course i was in the car at the time lol(but i did stop) so who knows. My pulse taking in general is hm marginally accurate prob- I should do it for 10 sec but 6 is quicker obv. Plus I can tell pretty much anyway- hopefully by now at least.

The total time for the 6400 was 24:29 i think(watch is in car obv)- the 2 mile was approx 12:13 and the 3 mile was def 18:33 sop the last mile was 5:56(since there was only one jog in there plus i finished with the 80 last 400- which actually felt fairly good.

The main triumph of the wo was obviously hitting the 80.00 on the last lap- amusing obv- i still say the watch is programmed to round to .00 if its close lol. Doubtful i guess but funny.

Then jogged 3 laps on the grass for wd. Yes 3 laps is an irregular distance this is where the 1650 wu comes in i was obv trying to convince myself that it should count as 7 total since the wu was a tiny bit more than 2. Also my left foot was a bit tight(altho one more lap would have done nothing obv) but at least i made it 3 laps rather than 2 lol(or 0 heh). I guess i can say its 7- a short 7 but whatever- ill run extra on one of the next 2 days.

In terms of feet etc- the most important thing- my plantar felt 90-95% ok. It was just a little tight on the first one which is not a big deal- just needed to loosen up. Then i could start to feel it on the last two jogs- not on the fast part. After it felt fine but my left heel was marginally sore when i got home. I iced it a good amount- 50/50 it will be sore tom. All in all a good wo- altho it will be the only wo of the week hmph but thats ok.

Regionals tom. The boys have a 50/50 chance to make it hopefully and merritt will be up there for the girls. Im worried about amies shin i dont want her to be hurt going into track - if we can get her motivated it will be another helpful person- if we cant then obv it doesnt matter that much. Also hopefully bridgets hip will survive. Hopefully PRs for hm lets see- Jeff,Oscar,either Darin or Nandu,Keenan,Ethan,Morgan,Merritt,Bridget. That would def be a good day- its fairly realistic- i think the course should be pretty much fine.

I have to run tom am btw and maybe again when i get back. Then easy saturday and Race! sunday. I actually got a tiny bit nervous in the car driving to the wo lol. It will be fun obv. I think ill prob wear the training shoes for this one btw(if i can remember to gluw the insole in of course)