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 :(