An easy run that feels like an easy run lol... or progress

Now i have to do the pretentious double title all the time haha. Just watched Serenity on netflix- liked it a lot it was good. I watch netflix significantly now heh. Anyway after 4 hardish days in a row it was nice to do an easy run. My knee was sore yesterday- ran with Anna in am at her house 29 min for the standard out to gate and back run with no turns etc. That was fine. Then ran w Darin at McD- down Farm rd to HH warmup then 2 loops at standard steady pace he did 3/4 of a loop- i turned around after one loop and he did 1/2 the second loop. It was 757/805 for 1602 total. It was a lot easier than it has been which is good. The reason the second loop was slower was that i let him lead the 1/2 loop and we went a little slower which is obv fine. Pretty sure I could have done another loop at that pace def. But my knee was sore in the standard place on left lower patella when we stopped and a little on the cooldown. Just be careful w too much track running i think that is one thing that did it tues/wed back to back- even though wed wasnt techincally "hard" the effort was hardish def coming right after the tues pm wo.

Today ran at McD w Darin again- straight to woods on woods rd 3 loops and come back plus 2 1/2 laps on track. It was 49 min for 6 which is fine the 8 min pace actually felt like a trot rahter than a run which is what it should feel like. 49 miles for week on 9? runs i believe. No 10 actually. doubles on sun/thurs/fri.

So next week try for low 50s again. wo on tues - 2x3200 in 12:00. Prob should do it on grass lol but one wo a week on track wont kill me. Darin can do some of that. Merritt wo = 6x800 grass 330. try to cut rest down it sounds like shes doin a little better at the beach we shall see. Friday wo is course steady with some strides or 200s after. Then next sunday is sweet air trail run.

Felt good at last(for this week), PR...lol

SO yest did the wo with merritt darin and anna- everyone was a little worn down from the evening before I think- darin just coming back after a week off, merritt dehydrated, me dehydrated and tired, anna was ok. We did 1.5 WU then 8,16,8,8 which was cut down from 8,32,8 it was still tough and we took long rests which was not the idea obv but no worries just get them thru some distance at this point. I lagged behind throughout haha.

This am ran w merrit and anna at L Res stream trail- we went toward the ant island but turned around after 22 min merrit wasnt happy meh in the middle but by the end she felt a little better. Hopefully she can drink enough to make up for being behind in hydration.

Im still a bit behind(sweating right now lol meh) but have been fighting to drink as much as possible. It cooled off nicely this evening and i rolled down to the church to run belmont out and back. Felt pretty good and crushed it a little bit- not super hard but it was def the fastest ive ever done that run and ive done it a fair amount- its usually an easy run obv and theres no wu so you have to feel good right out of the gate if you want to do it at a faster pace. It was 12:10 or so on way out and 23:05 overall so 10:55 on way back i dont think id ever been under 24 before i remember i did it one time pretty fast and felt really good but i think that was like high 24s or something it was in the 12s on the way Back heh. Feels fun and good to run fast sometimes.

 I think ill go for a similar effort tomorrow so hopefully i didnt blow that haha- but the wo is 2.5 loops in the woods but at a slightly slower pace like 820 per loop but go by feel mostly if i feel good then go a little faster if not dont worry about it.

Hot wo 4x800,400,800,400 or I guess 93 is fairly hot after all

This will be quick as i have to go to bed to get up early and do a (light) wo lol. But the wo today was obv not completed as it was hot.Tried to do a good job of drinking water during the day. Andrew M ran the wo except the first one but he did 5 in a row obv the pace was easier for him. It was 253,253,255,258,89,256,85. Mildly frustrating to appear to be going in the wrong direction but the conditions for the last 2-3 weeks have been worse each time lol. So no worries. 6 total today and 22 for week. Also had another good distance run sunday afternoon. Now good workouts are encouraging and below par workouts make me more determined and i want to do another one. I have no idea whether this will result in any improvement nowadays lol.

last week fairish,this week 4x1600 5:53 and feeling better last 2 days

Well im watching some usa nationals online- might as well post an update. So last week was fair the weekly tuesday wo was ok i guess. I wanted to do 4800 straight but i started a little too fast and it was windy so i had to take 2 breaks. it was 2400 in 848(549 mile) then 1200 in 424 then 1200 in 418. The breaks were i cant remember apporx 2 min and 1 min. Rest of week was ok- went to nationals which was a fairly long trip to do in one day def it tired me out a bit even though i didnt have to drive. Got a run in down there though so good. Overall 41 miles last week my ab was still bothering me a bit so i tried to take it easy.

This week has been pretty good so far. I did 16 miles the first two days on 4 runs haha but thats fine. Then did the tues wo(on tues surprisingly enough haha). It was 4x1600 start every 7 min. Did 556/554/554 then took an extra minute rest as i was tired and did 547. So ok i wish i didnt have to take the extra rest obv but not a huge deal. Then 1 mile wd barefoot on football prac field.

The last two days have been good. I ran with TT yesterday did a mile and a half on track while he was a little late and changing in like 730 pace or even a little faster and it didnt feel like i was sprinting lol. Then we did the old 5 mile loop without the bottom loop obv- i guess its the 4.5 mile loop now(ugh lol). But anyway felt good on this run and it wasnt at turtle pace.

Today ran w Merritt at hmore. We did 1 mile wu then plan was 3x1600 with 2 min rest. She had chipotle for lunch though which wound up being a minor problem heh but not too bad. It was 7:00,7:03 then we took an extra minute rest because she felt like she was going to throw up and did an 800 in 330. Then 1 wd- this was fine for her a good start i say. I have to look at her wo progression. well prob switch off track and grass each week. I hope the boys are running some meh.

Also Shelby,Michelle and Daquan showed up yesterday for practice. Good for them but ugh overall obv.

Feeling a bit tired but not bad- light steady run tom now

So this week is progressing. Wed ran w merritt at mcd- slow and tired- we did 8xsanborn hill which i obv need but it made my ab somewhat sore. That was 6 miles. Yesterday had a nice 7 mile run at mcd- over to HH for 2 loops and come back plus 1/2 mile on grass- 55 min total. Then today in the am ran w emily- 1 mile wu then 8x400 in around 1:47 on the turf with a 200 jog. The felt ok i even did the last one barefoot in 1:40 and it felt pretty much fine. Then at practice ran a broken up by various rests 45 minutes- tired and sluggish- of course we were slogging through wet grass and puddles so that increases the situation but no worries. So 5+5 today- week total so far is hm 45 not bad which is another reason im tired.

Tomorrow I will try to do a steady run before the boys workout at mcd. I just now decided I think I will do the course. 1 Mile WU,course,1 Mile WD. I can get there at 1030 instead of 10. Plus its not too long cuz we have 6 in the afternoon. That would(if completed) give me 56 for the week- not bad. Then easy longish run sunday and then wos tues and thurs next week. Tues=3m tempo and thurs hm a steady run would be the exact same thing- i think ill do 3 loops in the woods in 8:00 but take a short break between each. either 1 or 2 min and then do some 30 second faster runs on the way back. Sounds like a plan!

The good news of the last 2 days is that aliya does not have to leave we got the permission etc worked out which is a good solid triumph.

I was watching an alan webb interview from about 2 weeks ago- he actually had a positive attitude which has been a big struggle for him. It just shows how hard this sport is and how you have to keep battling and battling. But that is what makes it fun too. Especially if things can go well from time to time. Even if the time in  between is months or years lol.

5x1000 3:37+400 79

So this week so far has been ok. I did 5 Saturday and felt quite good for a bit then ran with Patty and friends and was a little tired after- did a couple 800s on the lower half mile in the run in like 335-340 just to feel a little pickup. My ab was a bit sore after the run- it was a little sore on the strides on thursday then was fine in the race friday but that might have strained it a little so it was sore. Plus saturdays run.

So sunday I ran easy with anna at her house- we did the road out to ivy mill trails- found a new little trail that went to some sort of abandoned culvert. it was short though. So that was a nice easy 40 minutes- good.

Monday I ran after practice and felt pretty crappy. My legs felt good which is good but i was just tired and blah. Not horrible but i slogged through it- over to HH,one loop then come back- I ran 2 laps on the track with Robbie Ford to get 6.

Today was good I ran at mcd at 11- did the 5x1000 wo- the times were super consistent which is good obv. 3:37.2/56/3:37.1/52/3:37.6/54/3:37.2/58/3:36.4/55/79.2- 24:01 overall for 6400m. It was a tiny bit too hard effort prob but I often say that whether its true or not haha. Obviously good to be consistent like that- really in this case they were the same throughout on the splits like 41-42/85/208/252-3 pretty much across the board. So a good sign of some progress- i will look up the last wo of this type but i know it was 4 of them the pace wasa a tiny bit slower but the floats were def slower. 8 min jog on grass barefoot on prac football field- they actually fertilized the main field lol so no barefoot running on there for a little while heh.

Then this evening i did a slow painful 4 miles w merritt at oregon ridge. Oof ill prob be sore tom but thats ok. Steady run later in the week either thursday or friday.

Btw i figured out that the 1000s today were only about 8-9 seconds slower than the last 1000 of the mile race on friday hahaha. And today i did 5 in a row with short rest. So friday was stinky haha and the 72 def killed me im not used to that- i will be.

I beat Lydia Olivere! Penn Distance Classic Mile 5:18.35

She is a stud in Delaware running circles. These would be middle school circles. I googled her obv and Im fairly sure she is 13- she was right behind me in the heat 519.7 lol. So I achieved my goal of not losing to a middle school girl haha- I dont know about middle school boys though some of them might have taken me out. Also to be fair to me I believe Lydia is an incoming 9th grader so maybe so doesnt count as an 8th grader anymore.

To go back to the beginning obviously we were going up for Darin and Nandu to run the 800. ALso Mikey and Andrew were running the mile and since I was going I figured to sign up to run obviously. Originally entered the 3000, then saw the performance list where my 1030 had me last out of the men and 18th of 20 overall ahead of probably 2 high school girls and decided that discretion was the better part of valor etc etc and switched to the mile where there were lots of other slow people. Wise.

So I was in the second heat of 6(fast last obv) and wanted to do 77s hopefully. Surprisingly! the first lap was 72 lol and then 78 for 230. I was feeling tired at about 600 but was trying to keep it steady- some kid passed me at about 900(dropping from second to third) and then one the older guys passed me at 1100. I dont remember the 1200. I tried(slightly successfully) to pick it up w 200 to go which enabled me to hold of Lydia and others. I didnt know who was there- although it would have been funny to have her beat me actually haha.

So I think that is my slowest ever mile in competition possibly. But it was better than last week- I also havent run a mile in either 15 or 27 months im not quite sure. Plus I havent run a 400 in 72 in ?? and I had 3 laps to go haha. So not terrible I suppose- just try to keep getting better. Its hard to race a mile when you do nothing but tempo runs etc. It would be nice to run faster than slug pace though.

Goals which I dont know if I can do- but thats what the whole point is- are to hit close to this pace for 2 miles in about 2 months. First we have the Hashawha 3 mile which is a nice hilly 3 mile try for 6 min pace.