Lol not good news when every post ends in ow. Ran at HCS 5k at reservoir today along with Darin. Nice course 90% on grass with a little road. Mowed etc 3 loops with 2 short steep hills one slightly longer than the other that you did twice. Some turns. So did 1.5 mile WU then 4 strides etc and go. STarted out at a relatively sensible pace behind the front group- one guy was far out ahead then about 5-6 people that I was at the back of. They slowly pulled ahead from about 1/2 mile to mile mark they were already prob 10ish sec ahead by that point. One guy I was going to try to stick with randomly stopped at the mile mark heh. Then Doug Mock came by right after the steep hill after the mile and rapidly pulled away hmph. He told me later he was 530 at the mile so I was in that range possibly like 528 or so- that is not bad def it didnt feel terrible so thats good as well esp considering I ran a 1 mile race in 518 2 months ago.
However then the plodding started lol. I was basically by myself at that point as Doug pulled ahead and passed a couple more people- there was one kid in sight but he was 80 or so meters ahead(or more) and I wasnt going anywhere so I was just trying to cover ground without falling over heh. Did second loop,did third loop- I took about 3 peeks behind just to make sure- noone was super close- and finished it off in just over 1840 I think like between 40 and 44 somewhere. Then while I was waiting for Darin my calves cramped up significantly and my knee started to hurt significantly also hmph. Calves are obv no problem(good thing I wore training shoes though heh)- the knee was obv the left one it was more of the upper knee like where the quad attaches on the left side. The standard lower knee bump is sore but just that- pretty standard. So hopefully it wont be too sore tomorrow- I iced it a good amount which helps obv but we'll see. We're supposed to do 9 tomorrow Im not sure ill be able to we shall see.
So the race was ok overall honestly. It sucks to run that hard and run 1840 ugh but its just a starting point- obv havent had a 5k race in like 7-8 months. If things go well another one in 2 weeks try to stay in that front group a little longer. Mainly just try to stay healthy of course. Also im clearly doing better than 2 months ago so thats good just keep that up.
Friday, July 26, 2013
Wednesday, July 24, 2013
10x1:00/3:00 jog then ow
Monday did a solid wo of 10x1:00/3:00 jog. The jogs alternated between slow with merritt and darin and moderate by myself. I did half a loop in 402 by myself. Then the last 300 on the track with darin was in the neighborhood of 60 prob it wasnt as fast as last week. I should prob do these a little bit slower esp since its just july. Also on the last 2 1:00 runs(after the track) my knee was a bit sore. Then we had to run the next morning which was not ideal and it was quite sore.
Today it was signif better- i did 3x1600 with merritt in the am she did 723,710,702 it was starting every 10 min. I was about 8-10 sec behind avg on each one. Also i just thought i forgot to ice this evening although in general ive been good about that. This afternoon i ended up jogging 3.5 miles while darin warmed up and did his wo(6x800 track start every 430- 308,311,311,317,318,317) I wish his aerobic development was better but thats supposedly the thing you can improve the most obv. Well keep working on it.
So tomorrow will be one easy run to rest my knee and get it even better. Then prob jog 3 miles in the am on friday which might not be ideal but whatever then 5k friday evening at reservoir. As i said i suppose the goal is sub 18?? but that depends on the course and the fact that i really dont know what shape im in. The last time i did a 5k i guess was the mancave race which wasnt that long ago really(only like 7ish months lol) Before that... your guess is as good as mine heh. At least it should..should! be faster than the HCS XC race i did last year lolol. Sub 21:04 or bust! Ah lowered expectations you are a friend to us all. Ok enough blabber ill just run and hope for the best.
Today it was signif better- i did 3x1600 with merritt in the am she did 723,710,702 it was starting every 10 min. I was about 8-10 sec behind avg on each one. Also i just thought i forgot to ice this evening although in general ive been good about that. This afternoon i ended up jogging 3.5 miles while darin warmed up and did his wo(6x800 track start every 430- 308,311,311,317,318,317) I wish his aerobic development was better but thats supposedly the thing you can improve the most obv. Well keep working on it.
So tomorrow will be one easy run to rest my knee and get it even better. Then prob jog 3 miles in the am on friday which might not be ideal but whatever then 5k friday evening at reservoir. As i said i suppose the goal is sub 18?? but that depends on the course and the fact that i really dont know what shape im in. The last time i did a 5k i guess was the mancave race which wasnt that long ago really(only like 7ish months lol) Before that... your guess is as good as mine heh. At least it should..should! be faster than the HCS XC race i did last year lolol. Sub 21:04 or bust! Ah lowered expectations you are a friend to us all. Ok enough blabber ill just run and hope for the best.
Saturday, July 20, 2013
Rest of week- 8x400 77ish st ev 3:00,5k HH 19:35,9 miles w merritt
So this week went solidly well. i got in 53 miles so not bad. Keep it the same for next week 53-56 miles or so. Total number of runs was hm i think only 9? which is signif less than last week of 12. Knee still semi sore but not horrible def.
Wos were 8 400s at goucher since they postponed the brrc track meet. One thing that we discovered on this day(wednesday)- other than the fact that the people in charge of the track series are pretty wimpy- is that the goucher track is not in great shape anymore and is pretty much hard as a rock meh. DId the first 6 with Darin- they were approx 79,77,79,76,77,76 then two more by myself of 77 and 74. Obv it was hot for this one. He did 6 400s and 4 200s in around 33 with the last in 27.
Thursday was a nice recovery run easy 6 miles.
Friday we ran in the am and went over to woods- i was supposed to do 3 loops at 8 min each but started out too fast the first loop was like 3:44?/3:58 for 7:42 ugh- then the second loop was 7:53 and i was tired and hot so i did 2 minutes out and then turned around for basically half of a third loop. Its good that i actually did the third loop. Also good that the pace is doable for a bit in the woods as it is obv much slower than grass or track. Next week i will try again(3rd try lol) for an actual 3 loops- i think on wednesday. Of course ill prob have merritts wo in the am so i might be tired lol. No worries.
Today was a nice 9 mile run at ncr trail. We went slow which was fine it was like 820 pace give or take- a little slower on way out but actually pretty consistent overall. Obv my breathing was fine but my knee and heels/feet were feeling it by about 7-8. Merritt was much more comfortable than she was on the 8 mile run 2 weeks ago so thats good obv. I think ill prob dial back on running here after the summer is over(as always) it seem hard on my legs although also im not used to it very much now too.
Next week wos are 10x1:00/3:00 jog,3 loops steady and 5k striders race at reservoir hs which should be fun(unless it gets cancelled of course blech) I think a good goal without knowing really where i am is to get under 18(low-mid 540s) Depends on course obv- just a test to see where we are.
Wos were 8 400s at goucher since they postponed the brrc track meet. One thing that we discovered on this day(wednesday)- other than the fact that the people in charge of the track series are pretty wimpy- is that the goucher track is not in great shape anymore and is pretty much hard as a rock meh. DId the first 6 with Darin- they were approx 79,77,79,76,77,76 then two more by myself of 77 and 74. Obv it was hot for this one. He did 6 400s and 4 200s in around 33 with the last in 27.
Thursday was a nice recovery run easy 6 miles.
Friday we ran in the am and went over to woods- i was supposed to do 3 loops at 8 min each but started out too fast the first loop was like 3:44?/3:58 for 7:42 ugh- then the second loop was 7:53 and i was tired and hot so i did 2 minutes out and then turned around for basically half of a third loop. Its good that i actually did the third loop. Also good that the pace is doable for a bit in the woods as it is obv much slower than grass or track. Next week i will try again(3rd try lol) for an actual 3 loops- i think on wednesday. Of course ill prob have merritts wo in the am so i might be tired lol. No worries.
Today was a nice 9 mile run at ncr trail. We went slow which was fine it was like 820 pace give or take- a little slower on way out but actually pretty consistent overall. Obv my breathing was fine but my knee and heels/feet were feeling it by about 7-8. Merritt was much more comfortable than she was on the 8 mile run 2 weeks ago so thats good obv. I think ill prob dial back on running here after the summer is over(as always) it seem hard on my legs although also im not used to it very much now too.
Next week wos are 10x1:00/3:00 jog,3 loops steady and 5k striders race at reservoir hs which should be fun(unless it gets cancelled of course blech) I think a good goal without knowing really where i am is to get under 18(low-mid 540s) Depends on course obv- just a test to see where we are.
Monday, July 15, 2013
8x1:00/3:00 jog
Ran at McD in pm with Darin and Merritt. 1.5 wu on course then started the minutes. Did the standard turning around since Merritt was doing a distance run and Darin was doing the jogs slower. I did one half loop(the second half) in the woods in 4:05 which was a little surprising and good- the jogs were alternately slow and fast depedning if i was running w them or by myself. Took an extra minute after #5 to get through the fallen tree etc then took one less on the next one which made the climb up to boxtree a little tougher heh. Finished up with the last one on the track which was somewhat shockingly fast i went through the first 100 in 17 lol i was surprised and the 300 ended up to be 55. Thats the nice thing about 3 min rest lol. Of course the idea is to hold the pace and slowly change the run/rest ratio(allitteration!).
Darin was tired he did 5 in a row then jogged back in. Have to make sure he doesnt kill himself. Merritt did good we forced her to start trying to switch her arm action and she was working at it well actually. Dont forget! Her side was still a bit sore but not nearly as bad as last week i dont think. As with lots of people you can tell by how much and how easily they talk.(also she said it wasnt as bad too haha)
Oh also my black shoes sort of ripped in the back i will try to tape them i think which should be comical and may or may not be effective. My foot was like falling out the back of the shoe.
Darin was tired he did 5 in a row then jogged back in. Have to make sure he doesnt kill himself. Merritt did good we forced her to start trying to switch her arm action and she was working at it well actually. Dont forget! Her side was still a bit sore but not nearly as bad as last week i dont think. As with lots of people you can tell by how much and how easily they talk.(also she said it wasnt as bad too haha)
Oh also my black shoes sort of ripped in the back i will try to tape them i think which should be comical and may or may not be effective. My foot was like falling out the back of the shoe.
Sunday, July 14, 2013
No rain?!
Today did a solid 7 mile run w Andrew at mcd. Knee was a little sore it hurt signif for a second in one of the woods loops. Pace was solid like 720-730 in the woods not bad esp for a morning run. Tomorrow 8x1:00/3:00 jog. Now its fun esp if i can get my knee better cuz ur looking forward to the runsd and wos and so forth. Its only really been approx 6-7 weeks of 45-55 mpw also. We shall see.
Also sad news about Tyson Gay and Powell getting busted. Gay was likable and determined but too bad hes guilty apparently. Too bad.
Also sad news about Tyson Gay and Powell getting busted. Gay was likable and determined but too bad hes guilty apparently. Too bad.
Saturday, July 13, 2013
Neverending rain
Ugh its rained like 14 of the last 17 days according to my made up statistical analysis. Oh well July showers mean August.. um cloudbursts prob hmph. Anyway its always humid and i might as well have jumped in the pool at the finish of each run- including an easy 4.5 mile run like today oiy. So many drenched shirts and shorts.
Yesterday was good- my knee seems to be getting marginally better even though ive been running more- hopefully the strap helps it some. Did 4 easy with Merritt in the am- she is still dealing with her side being sore a lot- i think we have to try and get her to keep her shoulders steady when she runs which could be difficult but we can do it. I tried to run like that a couple days a go and today a little and it is impossible. Plus your torso twists so much its no wonder her side hurts.
The afternoon run yesterday was with Darin we ran straight over to HH plus half a loop for warmup. Then did 2 loops steady he started the first 15 or so seconds a little fast which made me have to go a little faster to get in front heh so the first hill was like 1:13 rather than the normal 1:17ish. So the first half loop was 3:55 and the total loop was 7:45- too fast obv but im not going to lie it was very easy so that is good def. The second loop was alittle tougher like normal effort instead of easy effort the hill was def slower haha but the half loop was the same and the total was 7:42 for the second loop i picked it up a touch in the last minute. So 15:27 total which is a good sign its nice to feel good and run faster. Next week 3 loops with the goal of 24:00 which should be doable i think.
Then today was the aforementioned easy 4.5 we(and by that I mean I) did some solid stopping for raspberries on the way back. They were good of course. Did 2 out and back plus loop around pond. It was puddly obv. Saw a relatively tame deer on the pond loop btw. Then did 8 relatively painful strides with the flats on. They ranged from a slow of 20.9 blech on the first and were mostly in the 18. range. I think i will wear trainers for the 2 mile next week and then hopefully can wear the flats for the 5k in 2 weeks.
56 miles in 12! runs this week. I didnt even know i did 12 runs until i looked at the calendar today heh. Of course that means a lot of short runs but thats ok i always do better with more doubles anyway. Slowly build up although i want to keep it in the mid 50s for 2 more weeks anyway. Now hopefully ill get some marginally good race results(after all this marginally good training lol that should match up)
Yesterday was good- my knee seems to be getting marginally better even though ive been running more- hopefully the strap helps it some. Did 4 easy with Merritt in the am- she is still dealing with her side being sore a lot- i think we have to try and get her to keep her shoulders steady when she runs which could be difficult but we can do it. I tried to run like that a couple days a go and today a little and it is impossible. Plus your torso twists so much its no wonder her side hurts.
The afternoon run yesterday was with Darin we ran straight over to HH plus half a loop for warmup. Then did 2 loops steady he started the first 15 or so seconds a little fast which made me have to go a little faster to get in front heh so the first hill was like 1:13 rather than the normal 1:17ish. So the first half loop was 3:55 and the total loop was 7:45- too fast obv but im not going to lie it was very easy so that is good def. The second loop was alittle tougher like normal effort instead of easy effort the hill was def slower haha but the half loop was the same and the total was 7:42 for the second loop i picked it up a touch in the last minute. So 15:27 total which is a good sign its nice to feel good and run faster. Next week 3 loops with the goal of 24:00 which should be doable i think.
Then today was the aforementioned easy 4.5 we(and by that I mean I) did some solid stopping for raspberries on the way back. They were good of course. Did 2 out and back plus loop around pond. It was puddly obv. Saw a relatively tame deer on the pond loop btw. Then did 8 relatively painful strides with the flats on. They ranged from a slow of 20.9 blech on the first and were mostly in the 18. range. I think i will wear trainers for the 2 mile next week and then hopefully can wear the flats for the 5k in 2 weeks.
56 miles in 12! runs this week. I didnt even know i did 12 runs until i looked at the calendar today heh. Of course that means a lot of short runs but thats ok i always do better with more doubles anyway. Slowly build up although i want to keep it in the mid 50s for 2 more weeks anyway. Now hopefully ill get some marginally good race results(after all this marginally good training lol that should match up)
Thursday, July 11, 2013
AI
So again havent posted in a while. RUnning has been ok- last week was 44 miles in 6 days. This week so far i think 42 miles in 5 days w 2 days to go. My knee was sore for a while- i got a new knee strap which seems to be helping. Other minor problems are a bit on the back burner at least for now so thats good. Workouts havebeen minimal. I might try a short steady run tomorrow. Had two runs today a slow easy 7 miles w merritt in the am and then 4.5 w jamie in the pm. I didnt do the sweet air trail run btw but no worries. Also ran with TT at patapsco on any given sunday(two sundays ago heh)
I just watched an 8 min piece off of facebook on a pbs show about ai. ugh we will all be replaced by robots soon obv. hmph.
I just watched an 8 min piece off of facebook on a pbs show about ai. ugh we will all be replaced by robots soon obv. hmph.
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