running is staggering slightly. I think i need new shoes my right heel has been sore the last 2 distance runs which is tres unusual really so thats a good chance of being it. i hit mid 30s last week which is obv not great but i havent totally nose dived. this week i have 6,6.5,5.5, then today i did 6.5. Last two runs on tmill today was 2 mile wu then stretch briefly then 5x3:00 at 10.6-10.8 with 2:00 at 8.0 in between. My heels were sore on the first two and i was thinking of doing only two but they slowly loosened up and i ended up doing 5. I was wearing the light red shoes as they have very few miles on them. By the end i was somewhat tired but i also felt like i was going to fall over because i was getting hot and dehydrated. SO i need to stay on top of that. I havent iced yet which is stupid obv.
The first meet went well. Im concerned about darin he needs more rest i think. We lsot to hereford which is aggravating but not super concerning- it was only the first meet- i realitically scored a possible county meet and we won 106-102. So it will probably be close either way we shall see. I could type a lot about the meet but im tired and i want to start migrating toward the upstaris soon. also it was just the first meet everyone will get faster anyway.
The workout today was good for the most part. Boys scott, nandu looked good, keenan, as i said darin was lagging i think he was up semi late, oscar the fron group was solid. Manager Paul timed the boys B group so i didnt see them too much they were fairly good though. Btw the workout was either 5 400s and 4 200s or 3 400s and 6 200s. Girls group was also quite good megan had her best wo yet which is a very good sign. Jenna looked quite fast on the 200s and she and merritt did a good job of hitting 3 of the 400s together. Merritt did 6 400s in approx 85ish on the truf so that was good(plus the 4 2s obv). Naomi and liv did the sprinter wo 4-3-2-3. The 4 wasnt that gfast it didnt look like. it was an ok endurance wo tho- i think they will do short fast stuff tom like 50s.
the ny trip will be fun hopefully. I think it will be it might be sort of like the goucher trip to penn relays haha. which is cool.
Wednesday, December 12, 2012
Tuesday, December 4, 2012
Mancave 5k- 19:07!/16:52- oops not quite hmph
Havent posted in a while. Last week was going well until thursday i took two days off mainly as i was tired and busy. Then ran 3 miles pon saturday ugh. So 3 miles in 3 days lol what a pace. I had 32 in the 4 days before that tho so not bad there- that was on 5 runs i think(i have it upstairs obv). The wo of the week was 4x1600 on the franklin 800 loop it was 557,550,550,550 starting ev 7:30. It was good. Then later in the week on wednesday ran the workout with merritt(foreshadowing alert). She tore it up it was her and matt lorber and michael m was there to help pout w pacing. it was 12-12-10-8-4-2. Times were 457,453,400,257,83,37. Wow! Rest was a bit less than equal time trending toward equal as we got into 800/400/200.
So then practiaclly no running until the race on sunday. We did fairly standard wu i added on like .5 mile or so. Started out and my heel hurt like instatnly lol after like 2 steps. So i had to take it semi easy at the beginning which worked out ok really i think. There was a monster downhill for 1/2 mile down to the approx mile mark- which was covered in supposedly 508(more on that later). I did a lot of passing throughout the race esp in the neighborhood 1/2 mile loop i passed a lot. Finally caught the ellie gonzalez group on the last straightaway before the hill. Of course i had to bellow to someone else"To make this race worse were going to lose to a hs girl". Lol. Managed to pull away up the hill from that group though and finished in 1652. The course had to be changed due to the fog so it was like a minute short which is annoying. I feel like im not making progress hmph. But the course was hilly at least it had one big hill which is a fair amount in a 5k so whatever. As long as my feet cooperate ill do the 3200 in 2 weeks(depedning how tired i am) so then i might finally get one accurate judge of how fast i am.
Merritt ran 550 at the mile and then ran a 1907!! which we converted to 2020!! She was excited adn jumping around alittle bit haha good and her mom was really excited too haha. Its so awesome when someone is rewarded for their hard work! Then yesterday and today her foot was a little sore but hopefully doesnt seem too bad. We can be careful.
This week so far has been blah- i actually felt ok yesterday did 45 min at mcd on grass. Today i was tired but actually made it out to Sdelight but i was a little late so i onyl did 3 miles ugh. I was going to run again but its not looking too likely right now. Wo tomorrow at least 6x2 min ill have to do it before prac i was going to do it w them but it wouldnt work.
So then practiaclly no running until the race on sunday. We did fairly standard wu i added on like .5 mile or so. Started out and my heel hurt like instatnly lol after like 2 steps. So i had to take it semi easy at the beginning which worked out ok really i think. There was a monster downhill for 1/2 mile down to the approx mile mark- which was covered in supposedly 508(more on that later). I did a lot of passing throughout the race esp in the neighborhood 1/2 mile loop i passed a lot. Finally caught the ellie gonzalez group on the last straightaway before the hill. Of course i had to bellow to someone else"To make this race worse were going to lose to a hs girl". Lol. Managed to pull away up the hill from that group though and finished in 1652. The course had to be changed due to the fog so it was like a minute short which is annoying. I feel like im not making progress hmph. But the course was hilly at least it had one big hill which is a fair amount in a 5k so whatever. As long as my feet cooperate ill do the 3200 in 2 weeks(depedning how tired i am) so then i might finally get one accurate judge of how fast i am.
Merritt ran 550 at the mile and then ran a 1907!! which we converted to 2020!! She was excited adn jumping around alittle bit haha good and her mom was really excited too haha. Its so awesome when someone is rewarded for their hard work! Then yesterday and today her foot was a little sore but hopefully doesnt seem too bad. We can be careful.
This week so far has been blah- i actually felt ok yesterday did 45 min at mcd on grass. Today i was tired but actually made it out to Sdelight but i was a little late so i onyl did 3 miles ugh. I was going to run again but its not looking too likely right now. Wo tomorrow at least 6x2 min ill have to do it before prac i was going to do it w them but it wouldnt work.
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