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.