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.
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