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.