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.