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.