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.