Very light wo- Merritt sore throat

SO ran at mcd today- it was semi wamr in the am but got a bit colder throughout the day(dont be a baby). We did 1 mile wu then 4-8-4x4 she couldnt breathe well so we stopped early which was smart. It was like 92/306/91/90/91/95 I led the last one and slowed it down on purpose. So hopefully she wont get sick. Darin seemed a bit better today he said his foot was better although he took ibu before the run I kind of wish they wouldnt do that so they can tell how it feels during the wo. So anyway the pace was not that bad i mean obv it wasnt too tough of a wo but remember thats faster than 94 which is supposed to be my slow build up tempo pace for January so good. We did a wo at the comm center 10x30m plus 4-3-2 it wasnt that great but the main thing is to get some running in. Naomi was tight and Imani didnt eat enough during the day and Daquan ate too much taco bell lol. High school. Darin Nandu and the rest did 4 sets of 4 100s btw it was pretty good. 3 miles total today and 8 for week so far btw

Easy 5 in rain w Merritt

Ran at mcd w merritt. Raining and 40 degrees but the run wqas pretty pleassant. Tired some from yesterday's meet which was kind of blah not bad but not really good. A few good performances. Im concerned that darin might have gotten cat scratch fever/disease well keep an eye on that def. Possible run w Drew later depending on how motivated I am. WO tom.

Run w Anna

No run yesterday. Ran with Anna at Mcd this am. I dont know how fast it was as the watches are still awol but it was pleasantly difficult like i was breathing hard and it was a little hard to talk which was fun as its nice to do a harder run withouit my feet or other problems hurting. Obv it was cold and im still a bit sick but not too bad. Well prob run again tomorrow before she heads back off to kansas.

Also tomorrow is the day im going to try to start rerecording training etc. Which reminds me I should print off the december month so i can actually do that. Also i wont be dumb enough to promise a daily post on the glob- if it happens it happens haha.

Mildly sick and light wo

So still running when I can. Ive been a little bit sick my throat has gotten better- the acetiminophen actually helps that i didnt know that. Now im just a little bit weak. No run today. Yesterday did 8 miles w merritt and darin. We did a 1.5+ mile wu and then 4 800s on the track. It was somewhat windy not horrible but there. We did 3:12,3:09,3:15,3:10. It was too hard for merritt cuz of the cold it was hard to breathe. It was actually not easy for me either heh. So we stopped which was fine then we did a good long cooldown of 4 miles by the end it was fine. Darin did a good wo on wednesday of 10x200 in approx 30-31 followed by a 400 in 57. Solid it was windy and cold that day. Today he did minutes 1-2-3-2-1-2-1 but his shin was a bit sore on the last two so he didnt do the 300-2x200-3x100 and just rode the bike for wd. We'll see how he feels tom he could always take tom off insted of sun which obv doesnt matter.

Id like to start more running again in dec- just some am runs maybe and 1 wo/week. famous last words haha.

Nice run in the dark

So ran with Em and Alex Kavalosky at mcd after practice. We started at like 545 so obv it was dark the whole time. Chilly but not bad just did loops on the soccer fields for a while then back to track for a couple laps then more loops then like a mile+ on track. Easy pace I felt good the whole time until like the last 10 mins my feet were a little sore. 58 min total. Prob like 6.5 miles or so who knows.

Prac today was ok attendance was pretty good since it was monday. Now imani wants to prac with some woman 2 days a week at coppin. We will discuss tomorrow. I can tolerate it a little except i dont think coppin has an indoor track for one and then aliya is going to fall apart for another which i dont want. Yet another opportunity lol as i was disucssing w em. Most everyone ran inside today as it was fairly cold although a few went out. Wo was 6x40 then 4x60 then 6-10 times loop(250ish). Dis tomorrow we need to have some people do mile type wos at some point. Depends on weather also.

Once a month rather than once a day

So i havent been posting. The threeish people that look at this have been grumbling I will try to come up with some exciting new stuff heh. Indoor is off to a solid start. Mainly just need to keep Olivia(along w everyone else) healthy and get Aliya to practice. I was quite happy w Imani today she came and did her wo and then was timing and helping a lot of freshmen w the blocks. Did a run w Merritt and Darin this am they did a good 8 miles and I got there late of course so did 5. Of course its getting cold now gr.. I mean yay! Just a fun opportunity to gain on other people.

Wos this week for the team were Distance: SD+ tempo 200s,2-4x300-200-100 wed and friday was 8-12x1:00 plus 4x200. The sprinters did SD(sortof) then 4x300 easy then light distance then 250-200-150-100-4x50 and today they did light 200s inside.

So I guess for next week well be inside a lot for many people. Some of the hard core people will go outside which is ok.

My running is fair. My feet are doing ok which is nice. I think I will try to start running more in december maybe ill start my little program. Oh merritt did 47 miles this week shes doing well a little tired today. DArin is looking good we need to start him running faster like some 2s and 3s

Light run 4 miles

So ran down at mcd. My self proclaimed Wolverine like healing ability had helped my heel heal. Ha-ha. But that was feeling much better. My ankle was sore from walking around in weird fashion yesterday so I only did 4. That should be better by tom. Pleasant 32 min on a nice fall afternoon. Tomorrow if I feel ok i might do 7 before prac idk. Prob should go to bed soon. Also im getting tired of waiting for the shoe to drop ugh lets get this over with.

Sore sore sore

So im not running today ugh. But should be good for tomorrow. I was sore in the am- quite sore to be precise. Then obv went straight to counties and jogged/hobbled around through about 2 varsity races and then was fairly stationary for the next 3. Im feeling better now though. The races were ok- Merritt didnt feel good- good first 800- then many people passed her from about .5-1.5ish then she satbilized and had a good rally to pass a few people back. So not great but ok- her side was a little sore in the middle but got better. She wasnt too discouraged after either which is a good sign. Darin ran a solid PR which is encouraging- he said he thought he could have gone faster as well/didnt feel that tired at the end.

I like this daily posting maybe it will lead to daily running.

Resume Posting...now!

So im going to start posting daily from now on. We'll see how long that lasts- I give it 3 days. ANyway i jogged 2 miles in the am w mainly merritt. counties is tomorrow. then i went down to mcd for a supposed 8x400 in 94 st ev 2:30. They were doing a wo so of course i ended up doing that instead. It was 1 mile WU(which felt fast uhoh lol) then mile-mile-800-800 then steady pace mile WD. So 6:00/6:02/3:00/2:57/7:41 up the 3rd mile. My knee was a bit sore and my feet hurt some. Im not sure I should run Gerrys race but i prob will? Idk. At least I did a wo. I will try to hit the goal for next week. Ill post about counties tomorrow.

Battling.

I bet I will do a morning run tomorrow.

Battling?

Well im far behind on goals that I posted- shock meh. However I have been trying to run at least- I have only missed 2 days in september which is not great obv but not horrible. However the runs have been fairly crappy and workouts basically non existent. I altered my older shoes today which might help the bottom of my heels- its possible that the heel inserts have been not helping rather than helping. We'll see. I made up a little schedule for next week so we'll see how that goes.

Team is doing ok- we had the county relays which went solidly. The goal for boys(which will hopefully go better than my stinky goal performance- they are not old(but then again neither am i- that old at least) is 4th in the county). Btw I am a fan of the parentheses within parenthses you gotta get the double parens at the end(or (begininning)). Lol. ANYWAY Darin,Merritt,Oscar,Nandu,Ethan,Daquan??,Naomi,Warren doing well. JV boys could? be interesting we def have the best group weve had since ive been there with 7 fairly good sophs. Well at least 7 veteranish sophs of whom several can be fairly good. Hedge much lol?

The first dual meet got postponed due to heat oiy. So we have meets monday and wednesday next week. Monday tempo wednesday race. Should be interesting.

September GOALS

SO no post for a month. My knee took a little while to get better(still sore sometimes not really during running too much). Mileage of in the range of 28,35,cant remember last week i have to finish writing it in.

So what we're all waiting for: goals!! Who cares what has gone before lets think about the future.

September:
1. 200 Miles on 9 runs per week
2. 4 Steady runs(4k,5k,5k,6k)
3. 4 Light minutes workouts in progression style
4. 4 Long runs!?! in the range of 9-11 miles

If I complete these tasks in a healthy fashion I will run the first half of the Bachman Valley Half on the 29th. Kind of lame to not run the whole thing but its best to be careful.

XC training is progressing. Merritt hit 50 miles 2 weeks ago and Darin is gaining a lot of strength. They came 3rd and 3rd in a time trial with mcdonogh(2 miles)- also OScar was 4th. I wish we had a few more good people- we need 2 boys and 2 girls. Also the JV boys have a possibility of being good. We shall see.

I will now(well in a week i guess) begin monitoring my goals.

18:42? then OW

Lol not good news when every post ends in ow. Ran at HCS 5k at reservoir today along with Darin. Nice course 90% on grass with a little road. Mowed etc 3 loops with 2 short steep hills one slightly longer than the other that you did twice. Some turns. So did 1.5 mile WU then 4 strides etc and go. STarted out at a relatively sensible pace behind the front group- one guy was far out ahead then about 5-6 people that I was at the back of. They slowly pulled ahead from about 1/2 mile to mile mark they were already prob 10ish sec ahead by that point. One guy I was going to try to stick with randomly stopped at the mile mark heh. Then Doug Mock came by right after the steep hill after the mile and rapidly pulled away hmph. He told me later he was 530 at the mile so I was in that range possibly like 528 or so- that is not bad def it didnt feel terrible so thats good as well esp considering I ran a 1 mile race in 518 2 months ago.
      However then the plodding started lol. I was basically by myself at that point as Doug pulled ahead and passed a couple more people- there was one kid in sight but he was 80 or so meters ahead(or more) and I wasnt going anywhere so I was just trying to cover ground without falling over heh. Did second loop,did third loop- I took about 3 peeks behind just to make sure- noone was super close- and finished it off in just over 1840 I think like between 40 and 44 somewhere. Then while I was waiting for Darin my calves cramped up significantly and my knee started to hurt significantly also hmph. Calves are obv no problem(good thing I wore training shoes though heh)- the knee was obv the left one it was more of the upper knee like where the quad attaches on the left side. The standard lower knee bump is sore but just that- pretty standard. So hopefully it wont be too sore tomorrow- I iced it a good amount which helps obv but we'll see. We're supposed to do 9 tomorrow Im not sure ill be able to we shall see.
     So the race was ok overall honestly. It sucks to run that hard and run 1840 ugh but its just a starting point- obv havent had a 5k race in like 7-8 months. If things go well another one in 2 weeks try to stay in that front group a little longer. Mainly just try to stay healthy of course. Also im clearly doing better than 2 months ago so thats good just keep that up.

10x1:00/3:00 jog then ow

Monday did a solid wo of 10x1:00/3:00 jog. The jogs alternated between slow with merritt and darin and moderate by myself. I did half a loop in 402 by myself. Then the last 300 on the track with darin was in the neighborhood of 60 prob it wasnt as fast as last week. I should prob do these a little bit slower esp since its just july. Also on the last 2 1:00 runs(after the track) my knee was a bit sore. Then we had to run the next morning which was not ideal and it was quite sore.

Today it was signif better- i did 3x1600 with merritt in the am she did 723,710,702 it was starting every 10 min. I was about 8-10 sec behind avg on each one. Also i just thought i forgot to ice this evening although in general ive been good about that. This afternoon i ended up jogging 3.5 miles while darin warmed up and did his wo(6x800 track start every 430- 308,311,311,317,318,317) I wish his aerobic development was better but thats supposedly the thing you can improve the most obv. Well keep working on it.

So tomorrow will be one easy run to rest my knee and get it even better. Then prob jog 3 miles in the am on friday which might not be ideal but whatever then 5k friday evening at reservoir. As i said i suppose the goal is sub 18?? but that depends on the course and the fact that i really dont know what shape im in. The last time i did a 5k i guess was the mancave race which wasnt that long ago really(only like 7ish months lol) Before that... your guess is as good as mine heh. At least it should..should! be faster than the HCS XC race i did last year lolol. Sub 21:04 or bust! Ah lowered expectations you are a friend to us all. Ok enough blabber ill just run and hope for the best.

Rest of week- 8x400 77ish st ev 3:00,5k HH 19:35,9 miles w merritt

So this week went solidly well. i got in 53 miles so not bad. Keep it the same for next week 53-56 miles or so. Total number of runs was hm i think only 9? which is signif less than last week of 12. Knee still semi sore but not horrible def.

Wos were 8 400s at goucher since they postponed the brrc track meet. One thing that we discovered on this day(wednesday)- other than the fact that the people in charge of the track series are pretty wimpy- is that the goucher track is not in great shape anymore and is pretty much hard as a rock meh. DId the first 6 with Darin- they were approx 79,77,79,76,77,76 then two more by myself of 77 and 74. Obv it was hot for this one. He did 6 400s and 4 200s in around 33 with the last in 27.

Thursday was a nice recovery run easy 6 miles.

Friday we ran in the am and went over to woods- i was supposed to do 3 loops at 8 min each but started out too fast the first loop was like 3:44?/3:58 for 7:42 ugh- then the second loop was 7:53 and i was tired and hot so i did 2 minutes out and then turned around for basically half of a third loop. Its good that i actually did the third loop. Also good that the pace is doable for a bit in the woods as it is obv much slower than grass or track. Next week i will try again(3rd try lol) for an actual 3 loops- i think on wednesday. Of course ill prob have merritts wo in the am so i might be tired lol. No worries.

Today was a nice 9 mile run at ncr trail. We went slow which was fine it was like 820 pace give or take- a little slower on way out but actually pretty consistent overall. Obv my breathing was fine but my knee and heels/feet were feeling it by about 7-8. Merritt was much more comfortable than she was on the 8 mile run 2 weeks ago so thats good obv. I think ill prob dial back on running here after the summer is over(as always) it seem hard on my legs although also im not used to it very much now too.

Next week wos are 10x1:00/3:00 jog,3 loops steady and 5k striders race at reservoir hs which should be fun(unless it gets cancelled of course blech) I think a good goal without knowing really where i am is to get under 18(low-mid 540s) Depends on course obv- just a test to see where we are.

8x1:00/3:00 jog

Ran at McD in pm with Darin and Merritt. 1.5 wu on course then started the minutes. Did the standard turning around since Merritt was doing a distance run and Darin was doing the jogs slower. I did one half loop(the second half) in the woods in 4:05 which was a little surprising and good- the jogs were alternately slow and fast depedning if i was running w them or by myself. Took an extra minute after #5 to get through the fallen tree etc then took one less on the next one which made the climb up to boxtree a little tougher heh. Finished up with the last one on the track which was somewhat shockingly fast i went through the first 100 in 17 lol i was surprised and the 300 ended up to be 55. Thats the nice thing about 3 min rest lol. Of course the idea is to hold the pace and slowly change the run/rest ratio(allitteration!).

Darin was tired he did 5 in a row then jogged back in. Have to make sure he doesnt kill himself. Merritt did good we forced her to start trying to switch her arm action and she was working at it well actually. Dont forget! Her side was still a bit sore but not nearly as bad as last week i dont think. As with lots of people you can tell by how much and how easily they talk.(also she said it wasnt as bad too haha)

Oh also my black shoes sort of ripped in the back i will try to tape them i think which should be comical and may or may not be effective. My foot was like falling out the back of the shoe.

No rain?!

Today did a solid 7 mile run w Andrew at mcd. Knee was a little sore it hurt signif for a second in one of the woods loops. Pace was solid like 720-730 in the woods not bad esp for a morning run. Tomorrow 8x1:00/3:00 jog. Now its fun esp if i can get my knee better cuz ur looking forward to the runsd and wos and so forth. Its only really been approx 6-7 weeks of 45-55 mpw also. We shall see.

Also sad news about Tyson Gay and Powell getting busted. Gay was likable and determined but too bad hes guilty apparently. Too bad.

Neverending rain

Ugh its rained like 14 of the last 17 days according to my made up statistical analysis. Oh well July showers mean August.. um cloudbursts prob hmph. Anyway its always humid and i might as well have jumped in the pool at the finish of each run- including an easy 4.5 mile run like today oiy. So many drenched shirts and shorts.

Yesterday was good- my knee seems to be getting marginally better even though ive been running more- hopefully the strap helps it some. Did 4 easy with Merritt in the am- she is still dealing with her side being sore a lot- i think we have to try and get her to keep her shoulders steady when she runs which could be difficult but we can do it. I tried to run like that a couple days a go and today a little and it is impossible. Plus your torso twists so much its no wonder her side hurts.

The afternoon run yesterday was with Darin we ran straight over to HH plus half a loop for warmup. Then did 2 loops steady he started the first 15 or so seconds a little fast which made me have to go a little faster to get in front heh so the first hill was like 1:13 rather than the normal 1:17ish. So the first half loop was 3:55 and the total loop was 7:45- too fast obv but im not going to lie it was very easy so that is good def. The second loop was alittle tougher like normal effort instead of easy effort the hill was def slower haha but the half loop was the same and the total was 7:42 for the second loop i picked it up a touch in the last minute. So 15:27 total which is a good sign its nice to feel good and run faster. Next week 3 loops with the goal of 24:00 which should be doable i think.

Then today was the aforementioned easy 4.5 we(and by that I mean I) did some solid stopping for raspberries on the way back. They were good of course. Did 2 out and back plus loop around pond. It was puddly obv. Saw a relatively tame deer on the pond loop btw. Then did 8 relatively painful strides with the flats on. They ranged from a slow of 20.9 blech on the first and were mostly in the 18. range. I think i will wear trainers for the 2 mile next week and then hopefully can wear the flats for the 5k in 2 weeks.

56 miles in 12! runs this week. I didnt even know i did 12 runs until i looked at the calendar today heh. Of course that means a lot of short runs but thats ok i always do better with more doubles anyway. Slowly build up although i want to keep it in the mid 50s for 2 more weeks anyway. Now hopefully ill get some marginally good race results(after all this marginally good training lol that should match up)

AI

So again havent posted in a while. RUnning has been ok- last week was 44 miles in 6 days. This week so far i think 42 miles in 5 days w 2 days to go. My knee was sore for a while- i got a new knee strap which seems to be helping. Other minor problems are a bit on the back burner at least for now so thats good. Workouts havebeen minimal. I might try a short steady run tomorrow. Had two runs today a slow easy 7 miles w merritt in the am and then 4.5 w jamie in the pm. I didnt do the sweet air trail run btw but no worries. Also ran with TT at patapsco on any given sunday(two sundays ago heh)

I just watched an 8 min piece off of facebook on a pbs show about ai. ugh we will all be replaced by robots soon obv. hmph.

An easy run that feels like an easy run lol... or progress

Now i have to do the pretentious double title all the time haha. Just watched Serenity on netflix- liked it a lot it was good. I watch netflix significantly now heh. Anyway after 4 hardish days in a row it was nice to do an easy run. My knee was sore yesterday- ran with Anna in am at her house 29 min for the standard out to gate and back run with no turns etc. That was fine. Then ran w Darin at McD- down Farm rd to HH warmup then 2 loops at standard steady pace he did 3/4 of a loop- i turned around after one loop and he did 1/2 the second loop. It was 757/805 for 1602 total. It was a lot easier than it has been which is good. The reason the second loop was slower was that i let him lead the 1/2 loop and we went a little slower which is obv fine. Pretty sure I could have done another loop at that pace def. But my knee was sore in the standard place on left lower patella when we stopped and a little on the cooldown. Just be careful w too much track running i think that is one thing that did it tues/wed back to back- even though wed wasnt techincally "hard" the effort was hardish def coming right after the tues pm wo.

Today ran at McD w Darin again- straight to woods on woods rd 3 loops and come back plus 2 1/2 laps on track. It was 49 min for 6 which is fine the 8 min pace actually felt like a trot rahter than a run which is what it should feel like. 49 miles for week on 9? runs i believe. No 10 actually. doubles on sun/thurs/fri.

So next week try for low 50s again. wo on tues - 2x3200 in 12:00. Prob should do it on grass lol but one wo a week on track wont kill me. Darin can do some of that. Merritt wo = 6x800 grass 330. try to cut rest down it sounds like shes doin a little better at the beach we shall see. Friday wo is course steady with some strides or 200s after. Then next sunday is sweet air trail run.

Felt good at last(for this week), PR...lol

SO yest did the wo with merritt darin and anna- everyone was a little worn down from the evening before I think- darin just coming back after a week off, merritt dehydrated, me dehydrated and tired, anna was ok. We did 1.5 WU then 8,16,8,8 which was cut down from 8,32,8 it was still tough and we took long rests which was not the idea obv but no worries just get them thru some distance at this point. I lagged behind throughout haha.

This am ran w merrit and anna at L Res stream trail- we went toward the ant island but turned around after 22 min merrit wasnt happy meh in the middle but by the end she felt a little better. Hopefully she can drink enough to make up for being behind in hydration.

Im still a bit behind(sweating right now lol meh) but have been fighting to drink as much as possible. It cooled off nicely this evening and i rolled down to the church to run belmont out and back. Felt pretty good and crushed it a little bit- not super hard but it was def the fastest ive ever done that run and ive done it a fair amount- its usually an easy run obv and theres no wu so you have to feel good right out of the gate if you want to do it at a faster pace. It was 12:10 or so on way out and 23:05 overall so 10:55 on way back i dont think id ever been under 24 before i remember i did it one time pretty fast and felt really good but i think that was like high 24s or something it was in the 12s on the way Back heh. Feels fun and good to run fast sometimes.

 I think ill go for a similar effort tomorrow so hopefully i didnt blow that haha- but the wo is 2.5 loops in the woods but at a slightly slower pace like 820 per loop but go by feel mostly if i feel good then go a little faster if not dont worry about it.

Hot wo 4x800,400,800,400 or I guess 93 is fairly hot after all

This will be quick as i have to go to bed to get up early and do a (light) wo lol. But the wo today was obv not completed as it was hot.Tried to do a good job of drinking water during the day. Andrew M ran the wo except the first one but he did 5 in a row obv the pace was easier for him. It was 253,253,255,258,89,256,85. Mildly frustrating to appear to be going in the wrong direction but the conditions for the last 2-3 weeks have been worse each time lol. So no worries. 6 total today and 22 for week. Also had another good distance run sunday afternoon. Now good workouts are encouraging and below par workouts make me more determined and i want to do another one. I have no idea whether this will result in any improvement nowadays lol.

last week fairish,this week 4x1600 5:53 and feeling better last 2 days

Well im watching some usa nationals online- might as well post an update. So last week was fair the weekly tuesday wo was ok i guess. I wanted to do 4800 straight but i started a little too fast and it was windy so i had to take 2 breaks. it was 2400 in 848(549 mile) then 1200 in 424 then 1200 in 418. The breaks were i cant remember apporx 2 min and 1 min. Rest of week was ok- went to nationals which was a fairly long trip to do in one day def it tired me out a bit even though i didnt have to drive. Got a run in down there though so good. Overall 41 miles last week my ab was still bothering me a bit so i tried to take it easy.

This week has been pretty good so far. I did 16 miles the first two days on 4 runs haha but thats fine. Then did the tues wo(on tues surprisingly enough haha). It was 4x1600 start every 7 min. Did 556/554/554 then took an extra minute rest as i was tired and did 547. So ok i wish i didnt have to take the extra rest obv but not a huge deal. Then 1 mile wd barefoot on football prac field.

The last two days have been good. I ran with TT yesterday did a mile and a half on track while he was a little late and changing in like 730 pace or even a little faster and it didnt feel like i was sprinting lol. Then we did the old 5 mile loop without the bottom loop obv- i guess its the 4.5 mile loop now(ugh lol). But anyway felt good on this run and it wasnt at turtle pace.

Today ran w Merritt at hmore. We did 1 mile wu then plan was 3x1600 with 2 min rest. She had chipotle for lunch though which wound up being a minor problem heh but not too bad. It was 7:00,7:03 then we took an extra minute rest because she felt like she was going to throw up and did an 800 in 330. Then 1 wd- this was fine for her a good start i say. I have to look at her wo progression. well prob switch off track and grass each week. I hope the boys are running some meh.

Also Shelby,Michelle and Daquan showed up yesterday for practice. Good for them but ugh overall obv.

Feeling a bit tired but not bad- light steady run tom now

So this week is progressing. Wed ran w merritt at mcd- slow and tired- we did 8xsanborn hill which i obv need but it made my ab somewhat sore. That was 6 miles. Yesterday had a nice 7 mile run at mcd- over to HH for 2 loops and come back plus 1/2 mile on grass- 55 min total. Then today in the am ran w emily- 1 mile wu then 8x400 in around 1:47 on the turf with a 200 jog. The felt ok i even did the last one barefoot in 1:40 and it felt pretty much fine. Then at practice ran a broken up by various rests 45 minutes- tired and sluggish- of course we were slogging through wet grass and puddles so that increases the situation but no worries. So 5+5 today- week total so far is hm 45 not bad which is another reason im tired.

Tomorrow I will try to do a steady run before the boys workout at mcd. I just now decided I think I will do the course. 1 Mile WU,course,1 Mile WD. I can get there at 1030 instead of 10. Plus its not too long cuz we have 6 in the afternoon. That would(if completed) give me 56 for the week- not bad. Then easy longish run sunday and then wos tues and thurs next week. Tues=3m tempo and thurs hm a steady run would be the exact same thing- i think ill do 3 loops in the woods in 8:00 but take a short break between each. either 1 or 2 min and then do some 30 second faster runs on the way back. Sounds like a plan!

The good news of the last 2 days is that aliya does not have to leave we got the permission etc worked out which is a good solid triumph.

I was watching an alan webb interview from about 2 weeks ago- he actually had a positive attitude which has been a big struggle for him. It just shows how hard this sport is and how you have to keep battling and battling. But that is what makes it fun too. Especially if things can go well from time to time. Even if the time in  between is months or years lol.

5x1000 3:37+400 79

So this week so far has been ok. I did 5 Saturday and felt quite good for a bit then ran with Patty and friends and was a little tired after- did a couple 800s on the lower half mile in the run in like 335-340 just to feel a little pickup. My ab was a bit sore after the run- it was a little sore on the strides on thursday then was fine in the race friday but that might have strained it a little so it was sore. Plus saturdays run.

So sunday I ran easy with anna at her house- we did the road out to ivy mill trails- found a new little trail that went to some sort of abandoned culvert. it was short though. So that was a nice easy 40 minutes- good.

Monday I ran after practice and felt pretty crappy. My legs felt good which is good but i was just tired and blah. Not horrible but i slogged through it- over to HH,one loop then come back- I ran 2 laps on the track with Robbie Ford to get 6.

Today was good I ran at mcd at 11- did the 5x1000 wo- the times were super consistent which is good obv. 3:37.2/56/3:37.1/52/3:37.6/54/3:37.2/58/3:36.4/55/79.2- 24:01 overall for 6400m. It was a tiny bit too hard effort prob but I often say that whether its true or not haha. Obviously good to be consistent like that- really in this case they were the same throughout on the splits like 41-42/85/208/252-3 pretty much across the board. So a good sign of some progress- i will look up the last wo of this type but i know it was 4 of them the pace wasa a tiny bit slower but the floats were def slower. 8 min jog on grass barefoot on prac football field- they actually fertilized the main field lol so no barefoot running on there for a little while heh.

Then this evening i did a slow painful 4 miles w merritt at oregon ridge. Oof ill prob be sore tom but thats ok. Steady run later in the week either thursday or friday.

Btw i figured out that the 1000s today were only about 8-9 seconds slower than the last 1000 of the mile race on friday hahaha. And today i did 5 in a row with short rest. So friday was stinky haha and the 72 def killed me im not used to that- i will be.

I beat Lydia Olivere! Penn Distance Classic Mile 5:18.35

She is a stud in Delaware running circles. These would be middle school circles. I googled her obv and Im fairly sure she is 13- she was right behind me in the heat 519.7 lol. So I achieved my goal of not losing to a middle school girl haha- I dont know about middle school boys though some of them might have taken me out. Also to be fair to me I believe Lydia is an incoming 9th grader so maybe so doesnt count as an 8th grader anymore.

To go back to the beginning obviously we were going up for Darin and Nandu to run the 800. ALso Mikey and Andrew were running the mile and since I was going I figured to sign up to run obviously. Originally entered the 3000, then saw the performance list where my 1030 had me last out of the men and 18th of 20 overall ahead of probably 2 high school girls and decided that discretion was the better part of valor etc etc and switched to the mile where there were lots of other slow people. Wise.

So I was in the second heat of 6(fast last obv) and wanted to do 77s hopefully. Surprisingly! the first lap was 72 lol and then 78 for 230. I was feeling tired at about 600 but was trying to keep it steady- some kid passed me at about 900(dropping from second to third) and then one the older guys passed me at 1100. I dont remember the 1200. I tried(slightly successfully) to pick it up w 200 to go which enabled me to hold of Lydia and others. I didnt know who was there- although it would have been funny to have her beat me actually haha.

So I think that is my slowest ever mile in competition possibly. But it was better than last week- I also havent run a mile in either 15 or 27 months im not quite sure. Plus I havent run a 400 in 72 in ?? and I had 3 laps to go haha. So not terrible I suppose- just try to keep getting better. Its hard to race a mile when you do nothing but tempo runs etc. It would be nice to run faster than slug pace though.

Goals which I dont know if I can do- but thats what the whole point is- are to hit close to this pace for 2 miles in about 2 months. First we have the Hashawha 3 mile which is a nice hilly 3 mile try for 6 min pace.

ok steady run altho broken up

ran at franklin today. did 3 mile wu with merritt and sarah on roads. then did the course- i was going to do the whole thing obv but it was fairly hot and i was semi tired after 2 miles which were 617/633 so i took a 2:30 rest and then did a mile on the turf in 628. not bad if i didnt have the "race" on friday i would have pushed a little more and done the whole thing straight- its all good obv. next week 3 loops in woods which should be 24 min ir a little more- start nudging the distance up obv. 6.5 total today and hm 29 for week so far- fine. prob 2 easy runs tom.

Nice sore quads

Oof. Flashback haha. Anyway did 2 runs- ran w anna at her house in the am which was moderate pace since she doesnt really run slow heh. Went to cockeysmill trails 20 min o+b. My knee was a little sore the patella so try to be careful w that.

Then pm ran w mainly merritt and rest of team did 8 150s. Im not sure how this race will go on friday they might be out of gas a little bit. Easy running this week. We can figure out nationals depending on how friday goes somewhat but not completely.

meh im tired. wo tomorrow altho i might stuff some switch around(haha) depending on how i feel.

Sunday nice LR,Today 8x800 2:54 st ev 4:00, States

Wow I was just looking at Dave Berdans blog. He trains hard and a lot! He did 31 miles in two wos on a day to simulate a marathon and train the body to use glycogen efficiently- it was some good inspirational training impressive def! Shows that if you work hard much is possible.

Yesterday I did a nice 7.5 at River rd trails- just under 61 min- it was super pleasant weather and everything looked pretty- nice run.

Today I ran at mcd- 2 wu then 8x800 st ev 4:00- 2:54,2:53,2:51,2:54,2:54,2:54,2:54,2:47. I did a good job of at least trying to force myself to slow down after the third one and not just keep getting faster and faster(and then end up running 6 instead of 8 prob lol). Of course the first 200 was fast every time cuz of the rest usually around 41 or so but on the nice consistent 4 254s i was trying to keep it at like 42-43. The pace felt fine- I got a tiny bit tired on the last two- really the 7th one but it was pretty much fine throughout. After 7 it even crossed my mind that I could prob do 10. Since youre supposed to feel like you can do the wo again most of the time when you finish supposedly that a little bit good. Lol i thought i definitely did not want to do 16 heh. Keep it at 4 miles total for now obv- now that I read that blog i feel like a big wuss but so what.

States was solid overall- we just need to get the two girls going in the 400 Imanis leg was hurt and she didnt run and the n Aliya was a bit of a baby and didnt run mainly because Imani didnt run. We'll see if there are any repercussions from that like people transferring etc etc. If so then too bad hopefully unlikely but you never know. I should call Imanis dad this week- we can see what happens tom first of all.

I think I want to run the 3k on Friday so that I can get an accurate judge of what I can run that in right now. Hopefully! the WRRC one was not that- Id like to aim for 1030 in the 3k which is like 20ish sec faster- really do the same for the first 2k i guess- aim for 84s- see if I could potentially speed up after that- todays last 800 was at that pace heh but who knows.

I need to do strides again this week- either tomorrow or wednesday.

What title best sums up this race? (WRRC 2 mile)

A. At least I (not officially but in reality) beat Ted P
B. Wow! look at all the pretty lightning
C. Perhaps doing the crossword in the car isnt the best warmup
D. Well that sucked
E. Running your fastest 800 in 6 months is good- uhoh theres 6 laps to go
F. Why I (unfortunately) never get discouraged let me count the ways
G. All of the above

       So was looking at radar repeatedly before the drive up- there were some storms brewing moving toward westminster. Obv went up there was some rain and minor lightning. Got there and there were plenty of people there- good- and they were going to wait a bit to start. Normally this race is 3 heats so there was time anyway. Went back to car- had nice little chat with Steve K before going to do sit and listen to music and look at paper.
      Was almost done crossword(also finished sudoku if youre keeping score at home) and noticed a couple people heading toward the track. I couldnt see the start line from the car it was blocked by the bathroom. So figured I should check because noone else was visible- and everyone was on the starting line lol. Part of the problem is that Im becoming a (smart rule following) baby with dealing with high school sports so much. There was still relatively frequent lightning so I figured theyd still be waiting- Wrong! haha.
      Therefore the warmup consisted of walking around the bathroom and then jogging 50m to the line. The woman was like "Remember you're all doing this because you want to" or some such to try and not get sued by the first person to get hit by lightning heh. 10 seconds later- Lightning! Lol. The only appropriate response obviously was to start the race.
     The problem with the first lap is that my nonwarmup left the 80 second lap feeling like approx a 68. I believe I uttered a "shit" when i saw the time because generally it is not a good thing to feel like youre running vastly faster than you are after one lap lol. Also I was behind a kid that looked approx 13 and was about 5'1. But that would turn out to be no problem as he was soon far enough ahead that I couldnt even see him. So i continued on- the first mile was actually not that bad- it was 80/83/84/85- 532 approx(this is for the 1600) I was battling and tiring throughout. The other fun thing which I actually do like(esp when im not trying to run super fast) is that there were approx 80 people in the race ranging from 10:low to 20:high in terms of speed- so I was lapping people basically constantly and weaving in and out. Lets not bring up the fact that I almost got lapped myself at the end. Oh oops.
      So as the second mile started I was not optimistic about my negative splitting and breaking the 11 minute barrier. My negative optimism was soon rewarded with a series of 87/?/?/? with the total mile being right in the range of 6:00. My main goal at that point was to stay ahead of the mildly annoying Ted Polous- although I was passed by Sherry Stick and 2-3 other people. I was possibly going to be forced to pick it up if Ted ever came by but luckily he never did- I figured he was close though. So coming to the finish- which I later realized was in front of the actual line for some reason- I ran all the way to the line(yay haha) which meant that I ran by the person handing out the cards and had to go back. Thereby losing two more spots as Ted and someone else got their cards before me noooo hahaha.
     So 11:33 or so ugh sucky obv but no worries. Its a little annoying just because I didnt get to warm up so I dont know the effect that would have had- i mea obv positive and its important for me to warmup but who knows. It was prob worth at least a minute. haha.
     The only change is tha Im going to do the first BRRC 2 mile in 5 weeks I wasnt going to but now I want to obv. Try for sub 11 again. Ugh im slow- but not racing/training/warming up does seem to have some sort of negative impact on performance. Hm someone should do a study on that. Oh wait...

Then today it looks like im not running because I wrote this opus rather than blast out the door before the state meet. Not a huge deal- ill do something tom am and then on to the BRRC trail race Sunday. That is the one good thing about doing a stinky race you want to do another one to do better obv. At least it was fun and memorable- I havent had a good lightning race in a long time which is a good thing I suppose.

TURTLE! Steady course plus 6x200

Yesterday am did 3.5 easy w Zach and his gf. Was going to run later in day but didnt as we had awards night etc and did a little preparing so ran out of time.

Today ran 4 jog w sanborn in the am- 10 min pace but still good for time on the feet. Remember Morceli trained at 10 min pace sometimes lol.

Then this pm did 1.5 wu then course steady- first hottish day for training really- did a good job of drinking water at prac. So did just about dead on 6:20/6:20 for first two miles then the third 1.1 or whatever was 720- which is like a 640 last mile which seems a little fast? but who knows/cares its not a big deal obv. I want to look up what i did in the mcd race here- is it possible it was 1905? yuck lol im not sure. That would be pretty lame heh but at least it would mean im getting better hopefully. Then walked over to track and ran 6 200s w Emily- 4 with training shoes and last two w flats which felt nice and cushiony heh. they were 39,37,36,35,36,37- felt not terrible. Then jogged 4 grass laps barefoot for 6 total.

Also this morning saw a medium sized snapping turtle on the course at like 1 3/8 mile mark- he had climbed the hill when we came back heh.

"Race" thursday- wearing trainers def.

16x400 approx 86-87 start ev 2:00

Regionals went ok- there were the standard highs and lows. Tae,Amanda and Merritt sigh. Esp Tae falling- not fun obv. Merritt was discouraged as well. Regionals can be hard. Darin survived he did ok well see next week- tactically it was pretty good actually he just couldnt run the last 100-150 I have to think about why. Nandu was nice and aggressive haha but thats good- 57 for first 400 a little too fast but you have to try it sometime to be able to do it later. The possible best thing of the day was the 4x400 a semi thrown together team of Warren(first 400 ever),Nandu(20 min after 800),Aaron(Freshman),and Julio(20 min after 800 and first varsity 400). It went very well Warren handed off in 1st,Nandu handed off tied for first,Aaron hung in there for 4th with a good lead and Julio alllmost held off a 50. boy from Woodlawn. So 5th place but 339 not really that far behind our Penn Relays team for example. A good finish to the meet anyway.

Last week was 36 miles in 6 days again. I did a steady run on friday and again saw the lady in the woods for the second week in a row lol. So i only did one loop right around 8:00 and then went out and up the course- mile in 638- then finished the 20 min around the course. Of course limited wd hmph but i did better today.

So today was 16x400 st ev 2:00. I have to look it up i did it the fall? at some point. It was about the same today but i think it was a little easier. It got a tiny bit long but it was pretty solid actually. 87,86,86,86,85,86,87,87,88,86,87,87,84,85,86,80. Of course they were supposed to be 89 but as per standard the first 200 is faster after the break- usually 41-42 then same effort to the end. I did 6 one way then switch for 6 then switch back for last 4. The main point obv is to get up to full volume of 4 miles. Prob keep that through summer not 5. My foot was certainly acceptable. I didnt treat it at all tonight hmph but no worries. Did a mile jog barefoot cooldown which was good.

So this week is course steady on tues and then wrrc 2 mile! on thursday heh. We'll see how that goes more on that as it gets closer obv.

3x1600 5:49

So yesterday did 2 runs 4 very slow w jeff in the am and 4 fairly slow w anna in the pm. Felt fine. Today my stomach felt a little funny but not a big deal hopefully then i did the wo. There was a middle school meet so i thought i might have to switch the wo but they finished up in a timely fashion while i did the wu.

So 2 wu then 3x1600 start at 7:00. it was 85/252/421/550 for the first one- got a quick drink then 84/251?/420/549 then i was a little tired so i took 30 seconds extra so started at 730(which really is too much but so what it doesnt matter obv esp right now) and did something like 84/252/422/548. At least they were all consistent- the rest obv makes the first 400 faster than the rest and you settle in a bit after that. I will stay w the broken up tempo for a while still- next week is 16 400s to get up to full volume. Then 8 800s and i forget after that.

light windy wo w merritt/nice trail run/counties

Last week was 36 miles on 6 runs. Took saturday off as i contemplated getting up egregiously early but did not(i still had to get up severly early obv) and then after the meet i was tired and a little sore. Counties was ok having prom the night before obviously killed us. Still had some good performances- throwers were very good esp discus. Imani had a PR in the 400(at least a franklin PR lol) and Aliya was close to her PR. boys relays were good but they lost to dulaney in both by a little ugh too bad. Darin was ok but could be better which is nice to say about 2:01. Merritt was trying to run 1250 and ran 1250 heh. We came 4th for girls with 71.33 behind 73 and 72 WT and here and 132 grr milford. Boys scored 22 total oiy.

Sunday was a nice run at river rd trail- i went out 23 min and then turned around a little early cuz there were backpackers and i didnt feel like scaring them etc. So then i went back to one of the trails going up and lo and behold it was one of the(maybe the actual) original trail that led to the powerlines that connect to river rd which is how i discovered all the trails in the first place. So that was funny- it was about 6 minutes up or a little less and then back down to regular trail and back to car. So 57 minutes total which felt good. Slowly making progress there- try to go up like 6-8 min every other week i think.

Today ran w Merritt at mcd. We did 1 1/4 wu then 2 1000s and 2 800s with the first part at tempoish pace and then pick up the last 200. She of course ran too fast but tried not to somewhat. It was 3:22/41,3:22/40,2:29/41,2:27/40 with about 3 minutes rest- more than normal for tempo obv. then 4 100s on grass and 1+ wd- i did some light jogging in between as well call it 5.5 total for me.

Wednesday is 3x1600 aiming for 6:00 with 1:00 rest. Next thursday is a race!

a bit tired/sore

Did a run at mcd after prac. Down to woods the regular way, 1 loop and return. It was approx 42:30(i started down by the parking area). Then actually completed 8x100 starting at 21 lol and with the last 4 in around 18 which is not horrible. Im not sure about the new pair of shoes idk if they are going to hurt my feet- they were a little more sore than normal perhaps. 6 miles total so fine for now.

Prac we did 5-5-3 darin did 113/114/40 with nandu a touch behind like 114/115-6 and 41 solid wo. Sarah looked good as well she did (76-7)/(73) and 3 150s- it was hard to see where she was at the finish.

Possible double tom and then steady run friday. I might just run once tom as im just getting started again so that i can not feel like a big stinky piece of moldy cheese that was left under the sofa for 6 weeks on friday. That would be nice haha. On to the Pizza!- ie dinner time.

Muddy run/4x1000 200 flog 3:39/1:00

So today was a nice rainy muddy run w Merritt at mcd. We did 2 wu to the woods- then one loop in 9:15(it was really wet over there like the trail was mostly a puddle). Then came back out and did a mile out and back on the bottom half mile of course in approx 720- more mud. Then jogged up to the top and finished with a 3 minute pick up. I was a little tired from yesterdays workout esp at the beginning. Hopefully the goal for her is to run a 628 first mile on Saturday that is quite slow i want to see if she can do it. then contniue even until the last lap or two.

Yesterday I did 2wu then 4x1000 with 200 slow float- almost just jog hence the title. 3:38,3:39,3:39,3:38. I was supposed to do 5 in 3:45 but typically went too fast and also typically probably could have done the 5th one but convinced myself  during the 4th one that it would be smarter to not push too hard(which is prob accurate but also annoying hmph lol) But plennnty of time to improve- in 4 weeks i want to do 5 at same pace which is quite doable. Also 4x100 in 19-20 which actually didnt feel awful and then 3/4 mile wd.

Sunday btw was a nice standard 6.5 on the river rd trail- 26 min out and 25 min back i felt quite good which was nice.

Counties Saturday will be fun idk if well win but we should get a lot of high placings and keep getting ready for regionals and states.

Also Allie since youre one of the few people that actually reads this nonsense im sorry to hear about ur dog :(

6x800 avg 2:53 or so st ev 4:00

Well ive done a crap job of posting again! I was just briefly looking back thru the oldposts to compare this wo to some others and i used to be funny. Ive def said that before. so i will be funny again. just not today. so the wo was good today- rolling the lax ball on my foot has def helped with the pf heel issues. Its a miracle- lacrosse is actually good for something.

Anyway went to mcd after franklin prac(its fine to do wos after easy pracs for sure). Did 2 wu then 2:55,2:54,2:55,2:54,2:52,2:47 starting ev 4:00. As per standard the first 200 was fast after the rest then the rest was like 88-89 pace. I wrote up a multi week sched which i dont know where i put it(nice grammar there) idk what i had for next week but i will do either 3x16 or 5x1000 with the standard 200 float. Back into th breach once more and all that.

ill post again tom after meet about team and so on.

Oh briefly- went to Penn(which killed the last 3 days of running) but it was fun.

5 mile OR run,8x300

Yesterday ran at OR again- its nice there. I ran actually a bit short of 5 as I had to get to the extended stay hotel for dinner but obv its fine- i ran extra on sunday anyway. Then today ran w merritt in the pm we did 1 WU,8x300 in alternating 60 and 65- 65 was when i led heh and 60 was when she led. Actually I was quite impressed with myself- the first 3 i led were 65.03,64.97,65.02 then the last one was 63.4? ugh! lol felt ok my left heel was a bit sore after and i didnt ice no prob i guess. Hopefully steady run saturday.

the cars brakes seem to be not doing too well ugh. i can take it in until friday prob ugh. just drive gently.

Wow i missed a whole month/good merritt wo

So what is there to report. The track team has had some significant injuries bleh. Olivia broke her ankle which is obv a Bit of a prob. But she gets the boot off in 2 weeks and should be back semi soon after that so well see. Imani is still coming back from hamstring but getting better. Naomi also damaged her ankle- dumb pv prac in dc meh. The boys team is off to quite a good start on the other side of things the sprinters are impressive. ALso darin and nandu are running well darin had a good county relays 5:01/2:03/53 in fairly high wind and nandu ran a 54(i was randomly looking thru athletic.net and last year his open pr was 64 lol)

Merritt has been starting to tear it up in wos. Today was especially good 5x800+2x400 309/307/303/302/256/84/81 start evc 6:00. As always at this time of year there was significant wind but it was quite good obviously. Hopefully she can hit a good PR on saturday at boonsboro.

Darin did 2x450-250 with the 400 in 58-59 and 63 for the second one the 200s of the 250 were approx 28 so solid. Windy of course- nandu a couple seconds back. Also sarah M has been doing a solid job with wos. We need to get her vaulting again(since she is the only healthy vaulter on the team right now ugh).

My running was fairly crap in march-one reason for lack of glob use. This week so far 5 miles yest am and then I did the merritt wo today which was 5.5. I was supposed to do a pm run yesterday but grandmom is in town and there was easter gathering so no prob obv.

Ahggh my back!!

Actually its not that bad. But i strained something back there this morning and itll be tight/sore for a day or two prob. So ran with Merritt at mcd I wasnt sure I could run actually but after WU it was fine. 1 1/4 wu then 800-3200-800- It was 3:19 then 13:51 then 3:08. It was good def she was at appropriate effort level during 3200- we were 327/333/331/320- nice. My back was a tiny bit tight in first 800 then fine for 3200 and next 800 then i could feel it again on wd which was 1 3/4. So 6 total for the day- my heels were a little sore after as well ugh- i need to get the heel inserts TOMORROW- not tomorrow,not after breakfast, NOW. No lol tomorrow will be ok.

I just thought I feel like this glob has become a lot more cut and dried then it used to be- not as much random rambling and blabber. I will have to work on that possibly.

Anyway more boring statistics ha- this week has been hm 5,5.5,5,6 so 21.5 in 4 days(some good adding there). No am runs yet hmph ill try for one tom def. Hopefully thu and fri actually then long run saturday of 8.

which turtle am i?

well i think ive moved up from dead turtle being poked with a stick to move to dying turtle barely moving under it own power haha. but progress- barely. The main thing is that i felt fairly good- ran  at river rd trail- 43 min. tom 2 min runs w franklin along w am run.

week one of comeback # 7346 in books

This week was ok. As far as I can tell it was 40 miles on the nose which is good work. It doesnt seem like that much as most of the runs were very slow and/or short. Thursday did a wo with merritt- 3x1600 2 on turf and last one on track- start ev 9:30- 7:03,7:02,6:42- good then 4x200 w 200 jog in 45ish which felt very fast ugh lol. then 1/2 mile wd or so. Yesterday did 4 miles before dinner on my bday. Today ran in the am with sarah darin and ethan we did 1 mile wu then 10xlap on turf with 100m of it fast- then 1 mile wd. Then in the evening did 4 mile run w emily at longnecker which was nice. So 40 for the week- aiming for 12 runs with 51 next week we shall see.

I have been plotting all week how to win counties/regions/States- exciting!

State Meet and two more days

Well the statemeet went well except for a few glitches which is fairly standard. Obv the big one was poor olivia in the pv with a no height. It obv happens idk if coming in any lower would have helped- we might have to do a little lower in outdoor just to make sure- also it depends how prac is going. And she got a PR in the HJ as well which was very good. Shows the ups and downs of a meet for real. Najatee had a very good hrudles for second to C london she was happy. Jenna got trampled in the 800 ugh but had a good leg in 4x8. Boys 4x8 was good esp scott and nandu. Shot was very good for girls 2 PRs and 4th and 5th.

I am super excited about outdoor we have a legit chance to win states if things go solidly. 6 weeks of work then the fun starts for real. We need to finish strong and work together- what is possible? we shall see.

In terms of running i did 4 miles yesterday morning which was fair- slow and cold obv. Not as bad yest as the day before. Then today it was cold and windy ran w merritt sarah and allison at mcd. We did over to woods on course, a loop and a half then back woods rd and a little extra for 5. It felt good the morning runs help me feel better on the evening runs and make them easier definitely. That is a fun group they are silly and funny. Today there was lots of locking keys in the car talk and making fun of my sweatpants hmph lol.

Tom is 3x1600 on turf w merritt or 10-12x200 for the 800 group w 200 jog.

Schedule Away!

So im off to an acceptable start! Lol. But thats the idea. So yesterday did a cold windy 3 miles at turtle pace at mcd- straight to woods one loop plus a little extra then come back. Then in the evening did 5 miles out and back on river rd trail- im establishing the 5 mile turnaround as the top of the little downhill before the right turn right by the river. Haha precise- of course it depends where you start as well lol but i got the idea. Anyway that run felt good and I actually iced after both runs yesterday.

This am I did 3 miles easy at mcd- the pace was a tiny bit faster than friday. So what. It was quite cold but not windy at all which was nice. Then ran in the pm with Jenna Merritt and Sarah. We did 20 min plus 4 strides which i did in the neighborhood of 23 so just over 6 min pace. I should gradually work these in 1-2 times per week. I have to lumber along faster and faster until I can be upgraded in my verb to hm perhaps stride? Idk that might be too big of a jump- at least its better than plod. Maybe saunter? haha. Btw I like my new term for the pace of some of these runs- a gentle pace hahaha that is ideal these days.

Tom is the state meet which will be fun. Predictions hm- boys 835 girls 1038 we should have a two minute bet for boys and girls- which reminds me I have to get replacement food prizes. I was in rite aid today and the prices had gone up on the stuff i got before. hmph. I think Scott will prob be like 204 nd Jenna hm in the second race of the day.. hm 231.

Taes mom texted me and said she was quite tight ugh- hopefully shell be ok. We shall see. Oh i have to tell everyone that they get out at 140.

easy run- sched starts tom!

Ran an easy 4 miles today. According to Merritts phone it was like 9 min pace but i think it was a little faster than that. Or else im very adjusted to that pace right now heh/ugh. My feet felt a bit better so thats good. It was cold ugh- it just seemed raw and damp and cold. Ash came by and we had a nice talk for like 30 min so that was good obv. She is undecided about next year as of now(shock haha) but it will work out either way. Darin and Keenan and Nandu and Megan sahowed up as well we just did a light1.5-2.5 mile run and then some strides. I had the boys do 4 laps of the old 100m stride/300m jog well prob do that in outdoor a couple times. Merritt was tired from taking SATs which is normal. She needs to drink more water I think- I will pester her about that.

AM run #1

Well today i actually did restart instead of thinking/planning etc. And it was slow lol. A turtle pace off the line haha. Started off with a gentle 3 mile morning run at mcd- it was approx 28 minutes which was fine.

Then ran another gentle 5 miles with Merritt and Sarah at Franklin in the pm. Sarah did 3 we did 5. I felt ok on both these runs im pretty sure i should get heel inserts actually both feet are kind of sore right now(from running nothing lol). At least i cut the new shoes when i was tempted not to which would have been very dumb. I wore them for one run and it hurt the next day.

Im going to try and write more here about the team to keep better records. Snow tomorrow ugh- not too much i dont think. It was 55 degrees today so the ground is nice and warm at least.

2313+

SO trying to get restarted today(or specfically yesterday) so did a pleasent extremely slow run on the river rd trails- it was 40 minutes for prob a touch over 4 miles lol. But it was snowy and I just wanted to get out and move around. Then today I ran on tmill 6 miles with some light pickups i think it was 4x4min with 4 min jog slowly increasing both- it wasnt fast like 7 min pace down to like 640 pace by the end but no worries thats fine.

Good results over the weekend except Imani hurt her __________ word that will not be named because I am sick of hearing about it. So she is 95% out for regionals- sucky obv. But she is already rehabbing today- I am tired of her being hurt altho this year has been good so far. Shell be back soon.

Liv got a PR of 11 feet in PV and Naomi cleared 7 which is exciting obv. Christine got a PR in shot and Keenan and Scott got PR in 1600 and 800 respectively. The people that have been sick recently are still recovering possibly as Darin and Merritt were both tired. Well see next week. And Jenna looked quite good which is a good sign she ran an even 235 I think she should qualify for states again.

Yesterday ok today hopefully good

So yesterday ran w the franklin group. Its really pretty stupid to not do this more often it helps everyone I think. Especially in outdoor when we have fewer people but more dedicated people. I actually felt like crap for approx 10 min lol but then better. 40 min for 5 miles- loop on campus,hannah more standard,around block and loop on campus again- this is not a bad 5 mile run. Its not super repetitive etc the question is how to make it 7 without doing everything on the cement. A good one to ponder haha. In the spring maybe we should get back into the trail mode on the powerlines. The grass has gotten kind of rough and out of control tho as we saw at the end of xc. Or if we can do good off campus running over the weekend then two 5 mile runs is fine during the week anyway.

Today 3x(4x200) for MD,2x(6-4-2)+4x200 for Mile group then merritt will do 4-8-12-12-8-4. Really matt l should do that as well but he doesnt know about going to mcd so he can just do the mile wo. Also he might not have run in a while.

Also my arm is continuing(again) to improve. slowly better each day the running def helps circulate the lymph system def(obviously) as long as i dont drive my arm back and forth too much prob. we shall see

Feeling better at least right now

So ran today with Merritt. 5 miles at mcd. My arm has been sore again for a week or so. Then before that I was sick for a week. So this month has been pretty much crap lol. But today was good. I want to do a week of distance runs this week and then just move the schedule back 5 weeks. I think I want to do a wrrc race in the middle of feb(partly because its in the middle of the day on sunday usually although i have to check).

Counties was pretty good. We came 2nd for girls 6th for boys. 98 points for girls not bad- then we scored 0 in the jv girls meh. Good performances from lots of people. I have to post more so i have better recall lol.

Sick

Well everyone is sick including me somewhat. Hopefully people will get better fairly soon. Last wekk i did 28 miles in 5 days with the last 2 days off. I did 12x1:00/2:00 jog which was fine it was in the dark for the second half which was different and fun. Otherwise distance runs which i can remember.

The meet yesterday at montgomery was solid eccept several people were sick. Merritt was a little sick and is sick now but still got a small PR in 1600. Sarah got a PR in the 800. Imani looked very good and got a .01 pr and came 2nd in the 300. Darin had been sick but had a very acceptable 800- the last 300 was tough and competitive. Scott had a solid 205 in the fast heat but was a little off the back.

Hopefully I will feel better tomorrow. Sometimes it takes a lot longer than i think it should hmph. Im trying to be good w vitamins and some fluids. g store again tom.

16x400 87 st ev 2:00,county relays

So yesterday did a wo at mcd after practice. 2 wu then 16 400s starting every 2 min. i did 6 the regular way then turned around and did 8 in the reverse direction to try and help my foot(which was a bit sore but not bad) and then the last two the regular way again. so they were 87,86,85,86,86,87,87,87,87,88,87,87,87,84,80- obv i dropped down a bit on the last two which is fine. Basically for all of them i would be like 41-42 for the first 200 because of the rest and then 45 on the second 200. it was relatively comfortable. Next week is 8x800 st ev 4:00 basically the same wo. Then 5x1000 w 200 float(which seems really easy lol) and then i forget but prob 4x16 st ev 7 which is actually a good cutdown cuz u cover the 4 miles in 27ish min obv instead of 31.

Today i ran 7 miles with michael at S delight- the 3.5 mile loop out and then back- on the mine side obv. It felt fine.

Then went down to county relays which went fairly well. Its standard that you leave that meet thinking you suck- which im getting better about not doing lol. The higlight of the day was right away in the pole vault where Sarah came through and made it over 6- and then procxeeded to get 6'6 and 7'. Awesome! Next step is to get Naomi over which she will do soon- she got off the ground which is a good sign- she will be fine quite soon i think. Im looking over the sheet now- Scott did his standard thing- he had 2 good 8s and a solid 4 for a good day. Darin had a very good day- a 213 in the 4x8 then a standard 58 in the sprint medley and then a good 4x4- 12./25/40/57 he was by himself i think it would have been a 55 if someone was there. good speed enduarnce wo there. The girls came 2nd to hereford it was 54-44. If we would have cleared pv it would have been 54-52. Also we sort of flubbed the sprint medley as we should have had imani run the 400 but whatever its not that big of a deal(hopefully lol). The times overall were not really spectacular but i told of 5 people approx 30 times its hard to run fast in the armoary and specifically in that meet- its too crowded and right after break etc. We'll see a little bit on tuesday and really get an indication of where we are on saturday.

ok im tired im goin to bed soon

BRRC prediction run,week so far

Well i havent posted anything in 3 weeks. hmph. But to be That guy(like everyone else) since its a new year i will post again. Really the new year started on sunday. So i have a 13 week plan for now ending on march 30. The first goal race is actually march 16 the wrrc 5000 with the goal of being under 17:00. this is a realistic and fairly challenging goal- basically as usual if i do the wos i write down then there is a good chance that i will get it- esp based on the run yesterday. The good news is that i have continued doing some light wos etc and runs so im not starting at zero.

The goal for this weke is 45 miles on 9 runs. Im not sure how im going to get the 9 runsin now(or even if i should). Tomorrow is a wo then friday we have a meet which makes it semi tough to run twice although its possible maybe then saturday i could run twice but also i have a 2 mile tt on sunday and franklin people will be doing a longish run saturday and id like to run w them. so well see.

the week is going ok so far tho- 7 mileson sunday w anna and merritt,4 miles on monday with anna i did part of her run then yesterday i did the standard brrc 5 mile time prediction. Karsten brown and some marist college kid beat me i kept a steady solid pace throughout obv no splits but it was pretty good. Overall time was 3017 which is obv not amazing but its not bad. of course i still need to run 4 min faster than that- well see. 1 minute at a time heh. so that was 6.5 yesterday.

then today i had a broken up run- i ran w merritt for about a mile and a half of her cooldown then 2 200s w jenna plus 2 laps jog on turf. then drove to mcd and ran 40 minutes which i was fairly tired by the end of.my foot was a little bit sore as well. i dont know if i should run on the track tomorrow i prob shouldnt i will think about it. maybe on the grass? 400s in 90 seconds with a 30 second break. I think i should run on the grass now that im thinking about it. Possibly do that  and then a little of anna wo.

The team is doing fairly well im looking forward to county relays. The NY meet was fun i dont think i wrote about that although it was a long day. then the PG meet was a little better as we slowly get into shape. The wo today was encouraging as people ran well on the first day back from break. ill be more specific as i post more again.