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.