8x2:00/2:00 jog- what?

Back posting we'll see how long that lasts.

Yesterday 2 runs 3 miles with Zach and Emily and Josephine at casa roth. 29 min for an easy 3+ miles some nice convo.

PM run with Merritt and Drew- drew had to stop after half a mile cuz his knee was sore. We did the standard one loop plus one lap 5 mile run.

This am did 1 mile wu then 8x2min at franklin. 4 on track/turf with emily then off onto muddy grass for two which felt def harder lol then last two on track with sweatpants off. Was hitting about 520m at the beginning passing 400 in around 90. Went off on the grass on the last two I was close to 600m like 585 and 595 which was surprising and it wasnt really that super tough which was also surprising. Went through the 400s in 81 and 79? Good! 1 Mile wd. BRRC 5 mile run on thursday.

Gerry's Race/November Goals

Well havent posted in a while Ive been writing more again. XC went ok the fresh/soph boys made the season fun. Now onto track where the expectations and ability are ramped up. Fun!

So I ran Bull Run in September 19:16 and then just ran Gerry's race and it wasnt good. 34:30 for 18th? ish. Obv doesnt matter. I had a fairly tough week with workouts and a good wo with mcd boys on the friday before of 1.5 miles in like 540-545 pace ad then another 400 before my heel hurt but still.

I mean I might be older but Im not that much older. And I know its a little tough with coaching but theres still plenty of free time tons of people do better training with way less free time. So basically its time to stop sucking and find out if I can get better yet again.

Lets say Ill post here at the beginning of every month for training and then maybe some race reports as well.

Goals for this month:

1. 4 weeks in the 40s
2. Tempo pace 95- 4 wos 12x400,6x800,4x1000/200f,3x1600
3. Steady run pace 7:00- 2 wos 3 loops in woods or 3-4 miles course
4. Fartlek- 2 wos 6x2:00/2:00 jog,8x2:00/2:00 jog- approx 6:00 pace- controlled
5. Long Runs- 2 long Runs 8-9 Miles
6. Dustin Bauer Race- Aim for approx 6:00 pace

5x3:00 Oslerians/3:00 jog on Farm rd grass loop

Did wo yesterday with Darin and Oscar it was the old Williams Oslerian wo which I like. The breakup of the 3 min in this case was 130 steady/100 5k//30 "mile" obv just on effort. We did the loop of down farm rd(grass) across the bottom by the fence up the gradual hill by Main drive then right turn up the steeper hill down corcoran up the boxtree hill and backdown. The loop is prob just short of a mile I like it has a couple steep hills and the gradual hill. Also obv you can reverse it if desired.

Anyway it was raining so that was a fun extra element the ground was nt too bad just one puddle down in the corner. The effort was solid I was def working on the last 3. Not dying but working hard. Did 6(+) miles total including 1.5 wu and approx 3/4 wd. The wo only ended up to be 27 minutes as we didnt do the 6th one and also just stopped rather than do the last jog hmph. But no worries.

Then today we had the first day of prac and my heel went from a little bit sore in the morning to very sore after prac ugh. But I took a nap and did lots of icing then did an easy 3 with anna who was home for an eye appointment so that was nice. It was fairly sore on that run though hmph. Hopefully better by tomorrow. Maybe I should get a rascal a la the other anna(eder) for practice hmph. Theres a whole lotta hmphin goin on btw.

We;ll see how things go tomorrow Im running in the am w merritt prob aim for easy 4-5. Possible?!?! light wo in pm w darin- steady run- but id like to do 5k race saturday so dont(try try try) not to be stupid- lol.

Other runs this week were 7 at trail which was ok- 52 min felt fine except my feet were sore(and knee a little)- maybe not too much trail running its pretty hard.

Monday Darin and I did a good 6 mile run at mcd- fairly standard 2 mile wu then good 2 loops in woods he pushed it a bit we did the 2 loops in 1735 which is right around 7 min pace which is good for the woods. Then back easy still 45:30 or something for like 6.1 not bad plus i actually felt good that day.

Then wo yesterday and easy today- mileage not too good this week- at least its generally in the 40s now rather than the 20s heh. Keep it going!

8x800 cutdown 1:00 rest

Ran at Hannah more with Darin and Merritt. Darin did 6 he did 4 then took one off then did 2 well done. Merritt did alternating 200s the first and last of each one she felt good.

Goal was 2 at 315,2 at 310, 2 at 305 and 2 at 300. That works out to almost what i originally wrote down in June for the overall pace of this wo 306. I eased back on the wo becasue i wanted darin to run it well and i was thinking i might be tired from the 400s on tuesday.

The first 3-4 were comfortable- 314,312,310,310. I picked it up when Darin rested on the 5th one(although i was supposed to obv) to 303 then 302,300,252. This was a solid wo I was trying to take pulse it was in the 15-16 range obv im never very scientific about that. So not bad effort my heel felt fine through the whole wo and waas a bit sore afterward. I was telling Darin on short slow(but existent lol) cooldown that its def somewhat mental idk after a 5 minute rest I go from running 6 min pace without too much trouble  to barely able to hold 10 min pace heh. A little too much sitting maybe but not too much its just funny.

So 6.5 today after easy 5 yesterday gives 25 for week in 4 days- a little low hmph but at least my heel is sloowly getting better. Now no fast wo until next tuesday im still not sure what that should be. I think im still on for race for parks 5k. That race will sort of be a qualifier to see if im going to ask Roger to let me into the Baltimore Metro meet 5k at OR if im not fast enough I will wait.

8x1:30/3:00 jog, 6x1000/200F(more or less)/2 days off/10x400+m st ev 4:00,poor ankle flexibility,curious about tomorrow

Well I havent posted in about 10 days apparently. Generally not a good sign haha- in this case not that bad just a little. Going back to last sunday did 8x1:30 with 3:00 moderate jog. Started at start of course- course to HH one loop then back farm rd and finished just about at the finish of the course so right around 5 miles or a little over for the 36 mins. Now i cant remember if i did the lat jog but im 95% i did(if i didnt it would be 33 min but i def did- i wasnt going that fast yet heh) SO the effort on that was solid- the amusing thing was i passed tim fish at the top of HH hill and he was riding his bike obv- lol. Then we actually had a nice 10 min chat after I had finished.

Mon and tues were standard dis days that I dont remember obv I have them on the little calendar. Wednesday was 6x1000/200 float at franklin. It was with Darin adn several other people running various parts which basically ensures that the pace will be too fast lol. So it was 3:42/3:42/3:47/3:45 the 200s were faster than last time getting closer to where they should be around 55-57. I was getting tired and stopped and took a break after 4 which was 3 miles in 1840 which is not bad. I wish I hadnt taken the break but oh well. If it was 5 straight I would have def finished but 2 more seemed a fridge too far. SO the last two were 3:45 and 3:41. My heel was a little bit sore after the 4 and then fairly sore after the next two. So no cooldown although then i stood around and worked with the hurdlers for 30 min which doent help prob heh.

So then i as really sore the next day and took 2 days off. I dontknow(well i do) i really should do basically all the wos on grass but it fun to do track wos and i dont want to stop. But i should. ie I prob wont lol but at least i have cut down on them. We shall see.

So then ran a sluggish 5 on saturday for approx 31 miles for the week(with 2 days off not horrible)

Then sunday Darin and I ran at Patapsco it was pretty slow he was dying on every uphill so i would go ahead then i was taking it easy so he wouldnt getting too far behind. But as per normal he recovered in a bit and we did the flat path back at a solid pace then i pulled away on the last hill i went up that a bit faster. It was 59:30 or so for the run which is not a bad sign as we did 1:01:30ish when we did thata loop at the end of may and we were pushing the path as per normal that day. And sunday i was trying to go slow and my feet were still kind of sore.

Yesterday did a 6 mile run at mcd w darin.

Then today ran with merritt in the am shes back from beach we did easy 4. Then in pm went to mcd and did 10x400+ w darin. It was supposed to be 4x6 and 4x4 but there was some soccer people in the way so we switched it. We did the 400 back and forth from the 600 mark to the 200 mark although it was kind of a guess and i think it was actually a little too far. I made a mark on the first one when we got to 85 seconds but im pretty sure(like 100%) that we were running faster than 85 pace. So whatever thats fine obv a little extra work. it was approx 85,85,84,85,82,84,80,82,80,81. The ones going down the grass first were generally faster the hill is slightly longer that way. This wo was pretty tough the main hard parts were that i was tired lol and it was def hard to catch my breath like the worst part was generally right after i stopped. Then just like some of those tempo wos the best part is the first part of the run like you dont fell good the whole rest time. Maybe from the heat it wasnt super hot i dont think like just under 90 but thats still pretty hot plus the whole thing was in the sun except for a little of the jog in between.

So my heel was sore again after but not as bad as last week. Well see how it goes tom but i think i should be ok for an easy run. I noticed that my left heel barely flexes more than 90 degrees ugh its worse than my right one which is prob not good. I will try to do exercises for that as it prob puts more pressure and causes some of the heel probs i bet.

8x800 3:03 st ev 4:00, 4.5 mile run is hardest of week lol

So lets see- Monday did 5.5 with Merritt and Darin felt ok. They did 3(although Mer did 3 in the am as well)

Tuesday did an ok 7 in the am at mcd with M and D. It was a little farther then we wanted but Mer wanted to do something different and everone was on board. So we tried green loop- too overgrown. Then went back to course and tried the bear egg cut through- too confusing(we could have made it obv but the days of tramping through the woods for 15-20 min are kind of passe now) Then went back up to road and went on train tracks toward good old Mt Wilson. While I was regaling them with tales of my first HS run(oiy) we then decided to go the other way toward Rtown rd. I think the old cut through the neighborhood might be gone? or we didnt find it but found a perfectly acceptable alternate route and then finished up as usual.

My feet(plantar in back) have been getting a little sore from the run sunday and then today- have to be careful about running too much on pavement as i slowly adjust to running more. Also i got some type of cramp/light pain in my left forefoot underneath but I think that was from sunday and doesnt seem to be a big deal hopefully.

Then yesterday did the wo at hannah more. 2 wu, then 8x800 st ev 4:00- they were more or less 308,305,304,303,301,302,300,256. It was fairly humid and actually started to storm right as we finished so no wd as I had to take Dylan home(good excuse). I felt like i needed extra rest slightly in the second half but we didnt take it and i wasnt dying so good. The avg was 303 hmph which is the same as 2 weeks ago and with one more- could certainly have done 9 esp if they were all like 300-302 at end. 2 weeks fro now is 8 again though. As it gets less humid these will get easier even at 80 degrees for me you feel really hot when you stop- as I said before the best part is the first 200 of each one as you arent tired and cool off. Darin did 8 600s btw pretty much with me and felt pretty good so that is a good solid wo.

Then today did 5 slow and fairly good feeling mile with Em and Merritt and Mers house. Also we saw Rachel D which was nice- she might run for Stevenson? or shes going to run Baltimore Marathon def with Ash B- cool! My feet were a little sore at the end of this one too.

And last but not least painful was the afternoon run today. At McD with Darin- we ran 2 initial laps with Mikey(jerk lol due to 6:25 pace) he teased me about my rival Lydia O- if things keep proceeding this way hopefully ill be able to beat more of the middle school girl contingent in 2 months. Then Darin and I ran down to HH bridge at solid pace like 715ish? On way back I started to get tired and halfway up hill to mile mark(Darin had already pulled ahead) I went into just finish this run mode heh. At least it wasnt just a survival shuffle/slog as I was still doing something approximating running so thats good. Hopefully I will recover for steady run tomorrow then easy saturday and then long run sunday prob at patapsco.

38 miles total in 5 days so far this week btw.

10 at trail with 2 pickup

Did 10 at trail this am w Merritt and Darin. We did up to Monkton and back at like 740 pace or so last mile back down to Sparks was 720. This pace was super easy on breathing my legs were a little tired. Its not easy for Merritt but she certainly made it. Be careful for both of them for a couple days they havent done run this far in quite a while and only a few times ever obv. So we got water at the cars and then went down from the trail Merritt did 3 on her own she went back up for a mile and then down a half mile. We sped up a bit when she went the other way and then Darin got a bit tired and I rolled from the 3 1/4 to the 2 1/4 which was the turnaround. It was like 6:05 for that mile and apparently 5:54 on the way back up which was a bit surprising obv but I was going fast. Then eased off for the last half mile it was prob still like sub 7 pace though heh(speed acclimatization isnt just for cars luckily) Anyway a good sign to drop down like that I suppose I'll slowly drop down on long runs. I saw some youtube video from some nerd who claimed to coach bob kennedy and he said they do the long runs fast(although the "tempo" pace he prescribed was impossible- "if you race a 5k at 6 min pace your tempo should be 6,7 or 8 miles at 6:30 pace"- lol). But just do some progression type runs whenever you feel good on the long runs esp as the fall starts. So 72:00 for the 10 btw with first halfish in 38 and then 34(math again!).

Also amusingly and hopefully I wont bomb the next wo that calls for 6 min pace with breaks lol. Trail Effect nooo haha. But I prob wont unless my hydration and sleep are bad. And on that note off to bed!

Job 38:11, Groin was sore(still is a little),Hard/Bad track CI,Good 2 loops HH 15:35,50 mile week

As evidenced by the post title its been a little while. We'll see what I can remember. If anyone is left reading this(including me) you will know I hurt my groin a little bit 2ish weeks ago. So it got better and then I rehurt it a little bit on some strides last week. Ive been doing a good job of being careful generally. So last week was a low week of 36 miles which is fine.

This week lets see- Sunday did 7 at trail with Darin- around 730 pace which is nice slowly coming down away from the 8 stuff. I felt fine running wise pretty much the whole way- I was going to do 10 that day but my groin(left side btw) was slowly getting better- on that run it didnt hurt it just felt tired so I sopped which was def smart.

Monday was two runs 5 and 3.5 with Merritt in the am

Tuesday I did a wo. I got like really low sleep for 2 days before it AND I had been sweating like a proud Persian pig in a pink parka in a Pakistani peatwave(too tired heh). But seriously its like after every run i jumped in the pool. Hmph- so hard to keep up on hydration.

We did 2 wu then it was supposed to be 4x1600 st ev 7:15. Btw an aside the new Franklin track is awesome! Very soft ill def be doing wos there for sure- that should help. So anyway did the first one in 3:00/3:07- 6:07- a bit too hard. Started at 7:30 and tried to trudge tiredly etc etc lol- the point was did a 1200 and was very tired so stopped 4:37. Took approx 3 min rest then did 800 in 3:00/3:00 rest/800 in 2:54. Rested and was going to do 400 to finish 3 miles but was dizzy and tired so stopped- annoying but no worries. I can control sleep and have to do best I can on hydration- of course im tired right now as no nap today since i went to nicks throwing meet(mild fun) so i have to go to bed early. But again anyway that wo wasnt super annoying cuz i knew i was tired but i have to correct the problems and not think im super esp as im getting older. Also i def kind of do it as an extra challenge to see if I can do it which is def stupid lol- its hard enough as it is.

Anyway wed did some good drinking and did two runs 5+3- this is the day i did the strides since my groin was feeling better- on the first one I said to emily "youre the only person I can beat in strides now" which I felt a little bad about immediately. Then I got a quick commupence on the next one when I felt a little twinge- so I wisely only did 2 more rather than 6 more.

Thursday took it easy one run I think of 5.

Friday did an am run w Merritt from her house since I couldnt decide whether to go to Oakland Mills or not. So 3 for that. Then in afternoon I decided not to go which was fine. Instead did 1.5 Wu at McD thn 2 loops- felt quite good right away the hill was like 1:16 t the beginning. So it was 7:54/7:41 for the two loops for 15:35- that is def solid im back to where I was last year and before a little- it was easy on first loop and moderate on second. The weather of cooler and drier obv helps but ill take it def so that made me feel better.

Today we did easy 4.5 and then as i wrote i went to nicks meet. Actually did some good helping this year heh. Now im tired im going to santonis and then eat and bed. Idk if the miles on this post add up to 50 but the week was 50 in 11 runs. Next week try for 55 in 11 runs.

Next week is 10 tomorrow(still easy), wed 8x800,fri 3 miles steady plus 8x40 sec steady on hill(this should be like 620-640 pace as well for leg and ab strengthening). That reminds me ive actually started 2x20 sec plank per day to see if that helps. Slowly go up and try to stay consistent.

Oh Job 38:11 is a Fantastic! back of T shirt logo. I saw it on The Davinci Code and thought of it when the nun quotes it. "Hitherto shalt thou come,and No Further!" Lol ill prob get that at some point if I rememeber. Ok enough for now.

7x800 st ev 4:00 aka feeling better hopefully not a snag aka im sitting on an icepack

Did a wo today my groin/abs in front have been a little sore from the hills and sunday(and also friday i think), Felt pretty much fine today and then a twinge right when i was getting ready to drive to prac. At least its only on the left side it was on both originally. So did the warmup(short 2) and felt it a little bit but not bad. SO obv proceeded with the wo it was Darin and Fadhili there Darin did 2 8s and 5 4s and Fad did alternating 3s and 2s. Times were 307,304,305,303,304,303,257. I def could have done 8- prob not ready for 10 quite yet which is fine obv. This was a bit easier than the one two weeks ago it was really pretty easy until like the 6th one. So thts good. Take it easy if necessary to get rid f this groin thing- try to run a bit more flat even though i dont want to- need to phase in hills def but do it semi gradually. Also try to do the isotonic? or whatever the proper term for static abs is isometric maybe- i think isotonic might have to do with diffusion lol. Or since the spell check says its not a word maybe i ut made it up haha.

Of course I already talked to Merritt nd Darin about a am run tom- Take it EASY if its sore. Aiming for one EASY run tom. Ill prob switch the wo on Friday and I doubt ill do the Sweet Air run which is too bad cuz its fun. Its not out for sure but idk if its a good idea.

Long Run/Concert/lol

Yesterday ran at ORidge which was Michaels idea primarily although I had thought of running there as well. So drove over(10 min late) and ran into a big traffic jam at the entrance as there was a concert. I went to the Beach parking lot and then tried to find him for approx 20 min which ended up being a fail. So texted but then just went for a run. Did up to upper loop- then 2 full loops and then down to the beginning of the steep downhill on the side- turn around and come back- down the front hill and back to car. Ended up being 73 min total call it 9. Felt ok but tiredish toward the end- careful of knees when tired on big downhills. I didnt get to 10 which was the goal but it was def hillier than any long run ive done so far this summer so ok.

5x1000/200 jog/float

Ran at Catonsville HS with TT. I got crap sleep the night before which is stupid but unfortunately doesnt seem to affect me that much so if it is not penal(ha) I will continue doing it- but hopefully not. Anyway yeah I was surprisingly not dead- we tried to go to UMBC but locked so on to catonsville.

So really it was 1 3/4 wu which is obv fine(14 min) then started the wo we switched off leading which was nice. 3:49/1:03/3:46/59/3:48/60/3:48/57/3:46/63/81- 25:22 for the 6400. Felt pretty good only really tired on last one that was mostly just the legs breathing was pretty good. My feet felt basically 100% after a little soreness on the first 2 which is impressive and unusual because the track is pretty hard so hopefully a good sign. Then wimped out on coolddown and only did 2 laps barefoot cuz TT had to leave. Hmph. But good wo nonetheless- again just stick to procedure and try to slowly bring it down. Ive lost approx 7-10 lbs btw which is good. Im around 155-157 right now. Try to get to 150-152ish by end of summer. Keep being disciplined on soda etc.

Possible double tom then 10 sunday.

ceremonial first raspberry

had actually 2 today at the beginning of the month- pretty early this year i feel- possibly due to lots of rain. Speaking of rain it rained a bit today. Went down to mcd after the big storms were over and did 10k loop(which is now 5.5 obv- lowering standards heh- or actually paved over fields obv). In keeping with mcd sop(nice little rhyme there) they have razed all the trees on the former memorial court. Apparently it is being moved somewhere else- theyll prob put in a nice donation kiosk in its place. since i cant go over that far anymore i guess im not gonna know lol- which is obv quite nice.

Felt good today btw my plantar was a little stiff but otherwise felt good- the day after a light 8 minutes of fast running- keep progressing. 33 miles for week on 5 days- and 5 runs not bad. Wo tom w tt and then possible easy double on sat. should be upper 40s for week not quite 50 but no worries obv ill only have one double at most.

Oh also they have finished putting down the franklin track now they are lining it- it looks and feels good- hopefully it will be durable obv thats the main thing.

Also some fast running from future franklin runners lastweekend- next year could be very interesting!

Steady run becomes 8x1:00/3:00jog

So ran at Hannah More today before/during xc practice. Ran 3 miles with emily around park and neighborhoods beforehand. Then did 8x1:00/3:00 jog- the first 12 min I did around the 400 field and covered a little under 7 laps like 6 laps +340m or so- a little over 7 min pace so not bad. The 1:00 segments ended up being around 5:20 pace I think which makes sense if the jogs were at 8 min pace or a little under. So not a bad little wo it nice to do this at least like once a month to break it up. Also got in 8 miles as it was 3 mile wu then 35 min of running and then did an 800(-) cooldown barefoot.

Oh the kids are often smoking pot on the path up the 800 loop- they look so young lol smh.today we could smell it all the way across the field at times.

Anyway probable wo with tt on friday at umbc potentially. I think im aiming for 350 in the 1000s but dont tell Paul that because its supposed to be 352. haha. Its still 92s which is the pace i was running the 800s on the grass at h more last week. well see. Also i looked it up from last year's little calendar(mistake obv) and saw i did some in like high 330s hmph haha. Darin ran today and looked vatly better than he did the other two days of slow running so thats good.

Longish run x2

So did a solid 7+ at River Rd on Sunday afternoon/evening - i felt good and was trying to hold back throughout the ru as I was going to run with TT the next morning. I was partially successful its not like i was killing it or anyhitng just slightly speeding up from time to time.

Then the next morning ran at Patapsco with TT and felt not that great. I was a bit tired in the first 2 miles and then got the dehydration spot in my vision a little bit on the road at 2 miles and up the big hill. Usually I have to stop to get that to go away but we went quite slow for a while on the trails and I slowly felt better which is a good sign I think and somewhat unusual. So finished up(also did the slightly longer trail that connected with the blue trail). So call it 8 which is fine. My hip has been sore from time to time and it was a little bit sore for a day or so. But i took it really easy today with Merritt and Darin so hopefully it will be better tomorrow. I think im going to switch the workouts this week and do the steady run tomorrow and the 1000s friday. Idk how much longer ill be going to mcd btw Mcmullen was being annoying yet again Monday he said Fadhili couldnt run so obv we wont be going to the Monday night pracs anymore. No big deal as no McD people show up anyway.

So 19 in 3 days so far this week. Not terrible- 2 wos and hopefully a double or two in the rest of the week.

steady run yest-still 2 loops hmph,solid week

Did the HH steady run yesterday. It was supposed to bump up to 2.5 loops this week but i ended up feeling tired and wimping out at 2. The loops were 8:13/8:08 for 16:21 which is obv 15 sec faster than before which is still good in a way. Not terrible cuz at this point im always careful not to put myself in the hole for the next day which is smart for now def. Also i think it had some to do with minor dehydration- not bad but enough to make my legs heavy. Its annoying obv since i do a good job in general of drinking water but now i feel like if i dont do a good job every single day ill go into the hole a bit- like i had 2 days where i drank only like one big glass rather than many and since i sweat soo much on runs youre obv losing a lot. Just keep trying obv.

Anyway today i had a nice distance run which felt good actually like i started to feel stronger and run a little bit faster- i did over to HH one loop and back up the course rather than the short way- obv i need to do this more esp when by myself. I started to feel a bit tired towards the end like coming up the long grade to the mile mark of course but before that good- so minor progress in that department.

So 46 for the week not bad most in a long time def. Try for 49-50 this week. I think im going to take a break from HH steady run and do it on the course instead which is fine obv- i was going to do that anyway but i just switched it to earlier. then back for 2.5 loops the week after that. The other wo this week will be the good old CI 1000s with 200 jog/float- at this point im doing the 200 in 60 sec which is more of a jog then float heh- hopefully.

Light hill wo,today 6x800 st ev 4:00

Things are proceeding slowly as expected. Monday I did a double of 5+3 the pm run was 1 mile wu then 8xsanborn hill jog back down and then 1 wd. It felt ok but then the next day i did Belmont 3.5 miles o+b with merritt and emily and my legs were def quite fatigued(merritts good word choice) just a bit sore and tired somewhat unusually so - not surprising since i hacent done a hill wo since...

So I didnt run yesterday afternoon which was fine. Then today felt fine and obv went to hannah more for the wo. Im going to do the 800 wos at h more through the rest of the summer on the 400 field obv- its nice to run there and its a nice controlled environment and the same so we can see what progress is made. I ran these with Dylan Fadhili and Dylans friend Jaheen I think his name was a soccer guy who we can get to do track i would think. So they were 3:05,3:05,3:05,3:03,3:04,3:00. Good consistency obv- the first 4 felt good and i was slowly tiring a bit on #5 and 6. Could have done 7 though which is the wo for 2 weeks from now. Also these were supposed to be at 3:10 but the effort was appropriate I think. 1 Mile wd felt pretty good after- left heel a tiny bitsore or really tight not sore. Mileage for the week is hm 9,5+3,3.5 and 6 for a total of 26.5. Need approx 19-20 in last 3 days- prob 4 runs- quite doable- follow procedure.

I just saw a dumb top 10 list on buzzfeed(what else is new lol) about 10 technologies that will change the way you live blah blah blah. Smart houses,drones,smart phones,smart cars- do people not understand that the more they let machines think for them the less they think and are able to think? Individually people are defintely getting dumber and slower we just have more information recorded in sum so it seems like were not. Soon everyone will have a variety of implants because they cant take the time to do anything for themselves. I guess it will be easier when you can download information to your brain but a lot of this stuff seems pretty stupid. Also its nice to actually not know things from time to time but the days of that are basically over i guess.

Long run aka Hannsen is in desperate trouble again on the vicious climb up the Cote de Blubberhouses

So did a nice long run on the river rd trail yesterday. I had a flat tire so had to drop the car off at sykesville auto and then ran out river rd to trail- out to 31 min and back and then up forsythe to house. I had a grand time through the last 40 min of the run imagining some good tour scenarios as there are some massive climbs(sorry some good hills) at the end of the run so i was pretending to be(after several alternatives) a young Euskatel rider-due to orange shirt- trying to hang on in front of a charging group of big heads of state. Too bad Phil wasnt out there to cheer me on. Then amusingly my brother was going to get pizza and yelled out the truck"Come on Hannsen faster" which obv added some good manager/rider interaction possibilities. Lol. Oh btw i did hold on for my first ever stage win. Yay! hahaha

Anyway then 5 min ago I was looking over the route and stage itinerary for the tour and saw that the first 3 stage are in England- and that there are two of the most hilarious hill names ever- the scary Cote de Buttertubs on Day 1 and then the aforementioned Cote de Blubberhouses on Day 2. Awesome stuff obviously. Hopefully I will be able to remember to watch online just to hear about those. Phil and Paul can debate the best tactics to employ to get to the top of Blubberhouses intact. Alas its is only a 4th category climb- although that seems appropriate somehow of course heh.

So anyway the run yesterday was a solid 69 minutes which is 7 more than ive done so far. 70 min next week and then up to 75 for two weeks after that. Follow procedure. Feeling ok btw I had some good 48 hr quad soreness from the 5k on sunday am- mainly the hills i guess but felt better this morning after the long and hilly run. Although my quads are generally a little bit sore which is normal and good.

Centennial 5k- 20:19

So ran at Centennial yesterday- it was predictably fairly ugly but just a step obv. I stayed under control for where I am now through the first mile it was around 545-546 which was fine it didnt feel great. The second mile had a 50m steep hill followed half a mile later by a series of 2+ 50m steep hills(one a repeat). Unfortunately these had a devastating effect on me lol since im quite unprepared for that right now. I can climb fairly well up a long gradual slope but a short steep hill i was basically reduced to a jog- no worries just something to work on. I need to add Chapel Hill repeats every other week- i also need to be careful not to mess up my achilles while doing this.

So the 2 mile was reached in 1240(meaning the second mile was a not so stellar 655 oof) and then I was finishing up trying to gain a little more momentum which i didnt really do. So 20:19 overall- maybe its distressing that Im not disgusted by this heh but its hard to race well if you do one race a year obv heh. Hopefully I will change this in the near future. 37 miles this week at least that a lowish week now.

I was just watching an interesting documentary on steroids on netflix which made me even more determined to try to run well again. I need to get stronger and lighter without using anything like that obv heh. Whats the point then? Idk- although i dont have money really riding on it- but maybe thats why it would be better if sports were amateur again?!?! Wtf am i talking about lol.

Anyway theyre amateur for me at least- this week is around 45 miles to get ready for 50 the next week. Long run at patapsco tom,hills(sanborn not chapel) monday,tempo 800s wed, steady run fri. Try to get good sleep and water.

Oh also Ive banned soda from the house- ill still have it out but not at home- hopefully a good step.

Back again

Well got a new computer so that's good. Training has been going according to plan for the most part. Last week was 37 miles with a couple wos- I did 6 800s on grass at mcd from 1/2 mile to mile mrk(old course). Went from 315 or so down to like 306- start every 4:00. Then did 2 loops in woods in 1636. This week did 3x1600 on track 607,605,602 st ev 7:30 it was pretty hot for that one like 93 or so it wasn't too bad im doing a good job of hydrating. Run at centennial tomorrow- 5k just aim for 6 min pace. the course is supposed to be difficult which will be fine. Hopefully I can bet my time from Hammond from 2 years ago lol I think it was either in the 20s or 21s.

40 for week, weather is ... and just called belmont

Well several things in the last hour. Did a wonderful 4 miles at Belmont just now. I was trying to think of a good term to describe the weather this afternoon. Stupendous is a little too bombastic/ Howard Cosellish, Fabulous is getting closer also Amazing is close but not really strong enough and Incredible is really pretty close then i was like ah- keep it simple of course. The weather today was Perfect. There is no way the weather could have been any better than it was on the run today. Light breeze, perfect temperature, pleasant but not overly strong sun, clear air, ideal mostly dry humidity. The sun shining through the trees after the run was quite ideal. I was debating with myself the philosophical point of whether(haha) it is better to have this weather every day or have some variation to make us appreciate it more. I suppose thinking about it now that Some is definitely nice but we could use days like this a heck of a lot more lol. Anyway that was very nice.

Then watched Belmont and picked Tonalist in the lineup beforehand- just said it right away. This happens from time to time for me(and probably more for some other people than for me obv). Of course you dont remember the other thousand times it doesnt work(more or less) i guess but still... I think maybe with string theory and multiple dimensions maybe we have dimensions that are slightly out of phase with us in time and some people can get crossover from time to time. Who knows eh? 100-200 years ago there was lots of stuff that we thought was magic/psychic etc and now is perfectly explainable. We shall see- or not lol. Or maybe AI can figure it out if we cant- ugh.

Overall this week was good. Im feeling tempted every couple days to run faster than im supposed to(at least before the run or during the day maybe not so much during the runs yet totally lol). So got to the 40 mile plateau- on the number- which is just more steady progress. Workouts consisted of 10x400 on track all in either 91-92 starting every 2:00. The good thing about starting every 2:00 is that it forces me to run at least relatively close to the goal pace(94). These were appropriate effort the hardest part was often the rest where my breathing was a little labored. Then the first 200 was the easiest part(pretty much always 44) and the second 200 was ok. It was semi hot prob like 85 so that was a little part of it but no prob really. Took water prob 3 times.

Other workout was 2 loops steady in woods 8:23/8:17 for 16:40(math!). The goal was 17:00 but again the effort was acceptable. My breathing was fine in this one and my legs were a little tired. Oh i also did 8x100 the day before with Ethan on grass in 18-19 which was good. My ab was a little sore after the steady run like that night I have to be aware of that and try to monitor it(ie acknowledge its there and then ignore it haha).

Next week is quite similar to this week in goals- 40 miles,workouts 6x800 grass and 2 loops in woods again. ALso long run tomorrow at patapsco.

Just follow the procedure

Of course from time to time im looking ahead at 5 months from now and planning races and so on and so forth- which is of course fairly fun and also fairly dumb. Just worry about one day/week at a time. Wait what am I doing on November 25th again? lol

So Sunday did a nice 8 at the trail with Merritt it was like 745-750 pace which felt nice. I didnt get tired as soon so thats good it was about 6-7 I was a little bit tired but also the last mile felt fine. Going up to 9 next week. Possibly at Patapsco maybe make it 8.5 really like do the loop? and add a mile well see.

going for 40 miles this week which should be fine. 2 workouts 10x400 tempo and 2 loops in woods.

I lost to Lydia Olivere! She is the new Zach Dietz haha(or not haha- which is more haha)<-- mental probs.

So went up to the Penn Distance Festival again with Nandu and Darin(I know first pete and now repeat haha). Decided within last two days to prob run and signed up(seed time 5:18). Felt ok in warmup- i actually broke the 20 second barrier 3 times for 100s before the race lol. So started out fairly conservatively and stayed patient for the first 600 or so- and still ran 72/2:32. The good news is that I could remember the year before and I felt pretty awful at 800 in 230 and this year I felt pretty good at 232. Unfortunately these good feelings did not help me run faster lol. The third lap came through in approx 356ish(i think i saw 355 on clock). Then lots of people kicked past me in the last 100. The first was a kid that was approx 4'4. Then halfway down the straightaway Lydia and another small/young person blasted by like Secretariat at Belmont- and yes i know that simile is not entirely accurate thank you.    https://www.youtube.com/watch?v=vfCMtaNiMDM Now im distracted. OK now pre is on so lets wrap this up. The time ended up being 520 which is a little slower than last year(so what) but i felt better during/after. So looking forward have to do some good 40 mpw in June and do one or two xc 5ks for howardd county and maybe hashawha. Go Lydia! heh maybe next year i can win the third matchup.

Yummy medicine!

So im going to have a big dose of medicine tomorrow. 5 years of sloth and gluttony(well not quite as much gluttony) might come home to roost. Time to start shedding some skin like a big fat lizard haha. I did 1200-800-800-800 with Merritt it was very windy we were basically running just over 6 min pace. The wo was fine a little tough but the annoying thing is that my right heel was sore. I think its because my shoes are basically really done but i altered a new pair just now so that might hopefully help. Just a good fun hard effort tomorrow.

Today we had Meade Stampede which went quite well- lots of PRs and lots of medals. We ended up losing the girls by 2 points grrr to Annapolis but no worries people were happy etc. Darin ran 1:59.high/2:00 in SMR then came back with a 1:59.50 in open 8 for a commanding win- the times will come he won by 3+ seconds.Then came bakc 30 min later with a 50.3 in the 4x4. Nandu hit 51.4/2:02.9 PR and came back for a close second then 52.0 in 4x4. We just need to put it all together in a fast 8 too bad missed a chance for big PR but there will be several more def. They are running great in the 400 for sure. The field events were quite good as well. Some good results from young sprinters too. good meet- next Thursday is the next opportunity and then on to Penn. Supposed to be nice and warm for a couple more days then cold again lol meh.

5x(1:00/2:00 jog/2:00/2:00 jog) aka I am a new superhero- The Rationalizer!

Today rolled down to McD after prac- beautiful 65 degree day btw hooray!! Did 1.5 mile wu down the course. Then decided to do the aforementioned wo(it was a choice between that and two laps steady in the woods). The first set was a bit sluggish(good) went into the woods and did 2 loops in apporx 906 and around 855 it was just about exactly 1800 for the 2 loops which is perfectly fine. I was a little bit tired by the end of the fourth set which was back up the little blast furnace hill coming up from the river. I was then grumpy to discover that the whole last one min would be up the farm rd hill area hmph. But obv it was fine. So the wo ended up being 33 min as i wussed out of the last jog and then managed to figure out a way that i didnt need to do a warmdown so i just walked back 200m lol. But it was 6 total which is fine for now. I think ill prob do a wo on friday but i might stay on the grass field and do 4 loops just because its kind of boring to do the woods for a wo two times in 3 days. Also that loop is slightly more than 1k so it will just be a case of running steady loops and comparing times. I was def excited going down today to do the wo which is a good sign. My ankle is a little sore btw not bad but a little annoying- i was thinking of doing a morning run tom but i dont think i will.

The meet was fine on tuesday nothing earth shattering but some solid runs- darin 50.7 nandu 52.0 in 400 some fairly good action in field events. nandu also had a fun come from behind win in the 4x4. Saturday still looking good although some of the girls cant go. ugh. its hard to be fully motivated when people arent really that into and dont care that much but the fine thing is that plenty of the people do so its all good.

12x400 too fast start ev 2:15(plus 2x1:00) feeling marginally better

Today was ok but i went too fast and screwed it up a little bit. Its hard to run such a slow pace during mcd practice when they are practicing the 4x1 because i subconsciously(and consciously) feel stupid plodding along at 92 sec pace so invariably you start out too fast(theme lol) but whatever. Also it was significantly windy which is obv fine- maybe 1 sec/400 or something like that. So it was 88,86,87,88,87,88,88,89, then i took one extra minute,88,88,extra minute,86,83. So they were consistent- good thing. Too fast bad thing. Too hard also- not horrible obv but my legs were just heavy def. This was accpetable basically the nice thing i was tempted to do 8 or so but just took a little extra and continued. The extra rest made it easier but it also made me wnt to stop haha.

Yesterday was a fine run w darin and michael. Luckily we went early I wasnt sure if we should wait as they both texted but the rain at 930 was def better than the snow/sleet at 3. So that was a good 5.

Saturday I did a nice 6 with Jamie at UMD before ashs meet. We ran around lake titicaca or whatever the actual name is. heard some good guffawing from a group packed onto the gazebo on the lake lol. I was gasping for breath on the first mile but eventually felt better. The pace was prob in the 730? range. Who knows but it was fairly good. Also the 2 straight! semi fast(sub 830 pace) runs are another reason my legs are tired today.

Im also already getting a bit used to not stuffing myself at every meal until i burst. I had 2 cookies tonight instead of 4 for instance. Actually im eating less and it still seems like a lot so hopefully i can drop 10ish pounds in 3 months or something like that. Of course then ill go to my moms house and weigh myself and ill be like 168 or something and then be in a rage lol.

League meet tom at Catonsville. Looks like the weather is finally!! moving into the acceptable range. Oh ash did a 58.7 which wasnt bad at all for not much training. hopefully well have some good performances tom. And more importantly Saturday.

6x400 at rec,low mileage re^(x+1)dux,new goal(2015)----> Section F

So what does all that gobbledygook in the title mean?? I will translate for the less uninformed(haha theres a little double negative for the loyal listeners out there). 6x400 at rec was a workout i did yesterday- i alternated with imani and aliya who did a 250 and 6 150s. I thought i was going to die actually it was fairly hard. depressingly enough the times were 77,75,77,78,78,78 on about a 3:00 rest or so. encouragingly the rec is much slower than running outdoor which i obv already know so its alllllll good. or at least allllll ok. my mileage has stayed solidly and consistently far too low- like getting over 30 mpw is a glass ceiling that even the most intrepid trailblazer in business or social norms would have trouble breaking through. Sorry about that last sentence the "norms" word doesnt really work i was trying to think of something else but then i gave up. Le mot mal as it were. <---- 10000="" 2015.="" 2="" 3="" 5000.="" a="" about="" am="" an="" and="" another="" april="" as="" come="" compete="" continue="" could="" ending="" entries="" even="" f="" for="" goal="" gone="" have="" how="" i="" if="" in="" is="" its="" juste="" late="" ll="" mal="" men="" mid="" more="" my="" next="" not="" now="" obv.="" of="" opposite="" p="" pedantic="" perusing="" piffle="" posthaste.="" prob="" problem="" ps.="" raleigh="" really="" relays="" running-="" section="" sections="" see="" smorgasbord.="" smorgasbord="" so="" some="" that="" the="" this="" to="" tried="" um="" up="" veritable="" was="" we="" what="" will="" with="" women.="" year="">
Anyway also we had a dual meet today vs hereford and Parkville(i knew i could get another). Some highlights were Darin winning the mile in 455,Nandu falling at the end of the 200, Merritt ran an acceptable 1301,Ricky hit some big jumps for a newbie(or noob as some would say- not me though) with 18'8 and 38'x and overall we did an acceptable job at a chilly meet. Im off to UMD this saturday and then meets tuesday and saturday next week.

3x(600-400-200)- an actual non tempo wo!/Its always (more than one) something oiy

This week has been ok. Monday off due to snow. Tues ran a wo with Merritt that was def good for her- mile in 6:37 for her (i got dropped in 648 as the pace was supposed to be 720 lol) also i didnt feel great def. I took my long pants off after first one and felt better. SO then 635 after a 3 min rest i think i cant remember. Then rest and two 800s in 310 and 311. Quite good. Then she did 6 400s and 4 200s on thursday in around 85-86(first one 82) starting every 3:00. Getting back into it.

Anyway did that Tues then prob a distance run wed i think it was 4 miles with em. Then yesterday 3 miles with em at h more- really racking up the miles lol.

Today I did the aforementioned wo. It was start at 4:30/8:00/11:00 and so on with 200 jog. It was pretty good a bit faster than planned the 400 pace was supposed to be 86. It was 2:06/84/40./2:05/82/40./1:58/77/39. I felt a bit better through the wo esp the last 600 felt quite good! at least for the first 400 lol then harder. 1 Mile wd. This wo was pretty good just a nice start. Keep this up.

Also I got a big splinter yesterday from the round wood table at my moms house. I got some of it out yest and the rest luckily today. It wasnt bothering me today then after prac it started to so i pushed the rest out. My hand is about 95% better btw which is nice. What will happen next i wonder haha.

Back to running related pains heh my foot was a little bit sore after the wo.

This could start to be a good 5k wo if I could maybe add a set and start to cu down the rest.

County relays tomorrow hopefully will go well. At least weather looks good.

2x2400 3:00 rest or I'm just carrying my weight vest under my skin! Also hand swollen

Did wo yesterday(Sunday). Obv then it snowed today- standard pattern. My hand and wrist are swollen and semi- painful but def getting better- that obv happened once before and then my shoulder before. Its not that bad though- maybe a bite? idk. Anyway i was afraid it would be a prob for the wo but it wasnt. 2 mile wu then the wo- Merritt ran alternating 800s and Em ran alternating 400s so that was fun. First one was 3:10/3:04(6:14 obv)/3:06 for 9:20 then 3:10 rest then start at 12:30 with 3:05/3:01(6:06)/3:00 for 9:06. nice math! lol. This was the first one where I actually felt like it was a real tempoish type run so thats good. The hardest part was prob the last 2 laps of the first one. My feet felt ok which is also good. 1 Mile wd. Merritt ran 4 800s all between 306-308 she was working hard but thats fine. Well see. Em was runnin 90-92 generally whatever the group ran. Nyjari was also there for an easy run.

Also weve been semi? comically talking about how now since im a small land whale that is actually a good thing. If i can get some training in at a higher weight and then eventually slowly lose the weight i will be even stronger than ever! Haha maybe it will work! Anything to not stop cramming massive quantities of sweets down my voracious gullet. I think i need a couple more stomachs like a cow. Or maybe a manatee!

Today I will prob continue my snow laziness. Hopefully by the end of the week it will be dry enough to do a wo on the grass.

3x1600 start at 7:30

Well this week of running has been a big dud lol. I did a fairly good wo on Sunday which has already been recorded and then took 4 days off in a row heh. At least i should be rested. Just cold/semi-busy/tired etc etc etc. Hmph. Ive been reduced to the status of weekend warrior apparently. So yesterday rna w Merritt in some soggy fields and track. Then didnt take a nap today- obv went to prac at 10 so i was sleepy for a bit going into the wo at 3. But of course guzzled a bit of pepsi meh(which i was obv going to cut down on) and went down to mcd. Darin and Nandu did a wo with Andrew and Mikey was there along w a few other notables. Em ran every other lap w me she did good. So they were 6:06,6:04,5:59. It was too hard but not awfully so obv. Also btw the weather was glorious like 57 degrees with some mod wind but who cares obv. I need to try and see next week if the 93s feel much easy(of course im still supposed to be at 94- hmph) Whats the point of doing a tempo or esp CI wo if you dont do it too fast- I mean really! Heh. I think my motto should be live and dont learn. Or since were into the insanity continuing that may be related to that as well. The boys did 8x400 in approx 69 for pretty much all of them then dropped a 59 on the last one. rest was fairly long start ev 3:00 but no worries. They handled it pretty well. Merritt did 10 or 11 300s in the morning at franklin. Mostly around 66 or so i was trying to time and monitor the psrinters as well. Oh also Nyjeri ran 58.6/2:23 so far this weekend- nice. Try for mid 30s in mileage next week- my heel is a bit sore but not terrible. I kind of wish we were running tom afternoon rather than tom am but i was the one who set it up so its my own fault. poop. Also another good thing is DAYLIGHT SAVINGS hooray! I saw a stupid article in the good old cc times today about how dst was bad- idiocy! Now i will look at the 10 day forecast and either be ecstatic or enraged depending on what the nearly 100% inaccurate forecast is for 9 days from now heh.

6x800 1:00 rest

Got the Sunday workout in before the snow tomorrow. All i need for now is basically one day per week even 5-10 degrees below normal lol. Which is pretty much all we are getting so that is a good thing. 2 WU with Darin and Merritt. Darin did 5 800s and Merritt did 8 200s to test her knee. So they were 3:07,3:02,3:01,2:58,2:58,2:55. Not bad obviously too fast this month is supposed to be 94 pace. It wasnt overly hard the first one was actually prob the toughest. Pulse was around 170? after not really meaningful/accurate. It wasnt really that tough though and I was at a little over 2 steps/breath so that means I can still get my heart rate up pretty high. If i get my weight back down to a tolerable level then I should be able to do these wos faster obv. Of course my eating is constant especially sugar and candy so that will be a challenge but just take your time and go down. It will be fine when the weather finally breaks. One more week and we will be close even mid to high 40s is ok. The next few days will be tough obv but just keep grinding.

Cold again

Well its cold again. Looking at the wildy inaccurate 10 day forecast looks cold for a while. The average will eventually win though its 48 degrees now and will soon be rising rapidly. Thank God. So last week completed the first week goal right on target 6 runs for 24 miles. Hooray for low expectations- im the opposite of dickens haha- a little literary reference there. But no worries.

Saturday did a solid 5.5 with Darin- at Franklin basically through H More and then up SAcred Heart to Butler and turn around and come back. It was like 41:48 total we did an extra little loop in the parking lot to make it 5.5. Friday I did a semi up tempo run at Belmont it was 25:43 for the 3.5(I think 13:08 out and 12:35 back) which is not terrible.

Sunday did the first restart workout which was the same as the one 6-8 weeks ago 10x400 start every 2:30. Im so predictable lol. Darin Nandu and Emily joined in the boys were ahead running like 88s or so. and Em was doing like 96-97. I did 94,91,91,91,90,90,90,90,90,85. Fine wo i felt ok i had done an easy 3.5 morning run with jeff and my foot was a little sore from pavement and more running but I took a nap and iced a couple times and it felt fine during wo- good. My quads are fairly sore standardly from increased running. 1/2 mile wd

Today i ran after franklin prac- it was cold and windy i ended up joggin 26 minutes around football field at mcd. call it 3. Potential am run tom- we'll see. Spring is coming be patient.

week 1 going ok

So modest goals for the first week back 6 runs 24 miles. So far i have 3,3.5,off,4.5 and 3.5. All on Belmont in some form. Today i did a slightly faster run it was 1308 out and 1235 back (i think 1215 would be 700 pace) so not terrible. Light workout tom prob some strides with team and then some kind of steady run. Sunday light tempo 400s again- then cold next week again apparently hmph. Thats ok March is coming. Snow is melting.

State meet went quite well. Liv 13 feet,4x400 3:31.00,Imani did pretty well 3rd at least she needs to get faster. Im kind of worried about Darin he did ok but not really where he should be. well see.

I can't wait!

So ive continued to just wait out this cold spell. Minimal training for now. However ive seen that even though we just got a solid amount of snow(ed note: i originally wrote 'a big blast of snow'- ugh too much internet/tv/radio coverage) in the 10 day we have 4 more days of cold then two days of 40s then 3 days of 50s! Possible accuracy is low but at least a trend in the right direction. So ill restart the training from the beginning again- i only did about 2 weeks before the bad cold started(does this sound famililar lol). First goal race i saw yesterday and basically just decided- March 29th 5k Mt de Sales race. We dont have a meet that weekend so that is a go. I would do the Wrrc 5000 but i think were prob goin to nationals thaat weekend.

Ever tried. ever failed. No Matter. Try again. Fail again. Fail Better.

I saw the quote on Wawrinka's arm since he had lost 35 grand slams in a row before finally beating Nadal in the australian open. Awesome! Obviously it applies to many people in sport and me specifically. Ran in the 1600 at PG on Saturday. I had done a workout at the rec center on wednesday of 600-400-200-400(it was supposed to be more but i was timing the team wo obv so it got cut down) it was 156/78/38?/76. Not bad. I then proceeded to take thrusday off and run 2.5-3 miles on friday with team.

So went down to PG. Had nice chat with doug mock he seems to remember me being better than i was haha. He also kicked the crap out of me and ran 446 good job. He had some amusing things to say like not being embarrassed to tell people he ran 8 miles at 9 min pace once a week lol. Also as often happens he was asking me what his 1600 time was worth for the mile and so on. Its wierd when people who are better than you ask about workouts and timing and so on that has happened before. I pretty much would never ask anyone about workouts for myself first of all who knows better about me than me I mean if someone has a good idea obv you can use it but its odd that people dont think they know better. Also its fun to try and figure it out for yourself like what to do thats part of the challenge obv. 

Anyway after my stinky performance maybe i need to ask someone for advice lol. Maybe but more likely is that running 3 5 miles runs per week even if one of them is a workout is probably not the best preparation lol. I seem to think that running less than ever is the way to stay fit- I feel like theres some kind of fallacy in there but I cant quite seem to make it out lol. 

The biggest news was that to paraphrase Dennis Green I was who they thought we were or some such. Which means that the biggest choice of the day was whether to go in the masters heat or the open heat. I chose bravely but poorly and went in the open heat(which is good). I told Felix the rec track coach my predicament and decision on the line and his response(after the obligatory "What are you doing here?") was "It's your funeral!" Lol. Sadly this meant I was in last place after a lap and then 400 in 71. I passed 1-2 poor abandoned souls and came through in 2:32. Btw this race was quite similar to my last mile effort in May except for the fact that I ran 11 seconds slower lol. SO the second 800 was approx 252 although it felt like I was running about 202. Actually I did a pretty good job of competing which is good. I was sick and quite out of shape so you cant expect miracles(well you can but dont be disappointed when they dont happen haha). So 524 which is a little slower than what i wanted but not too bad. Ugh. At least i didnt finish last- although another amusing feature of the race was that right after being lapped with a lap to go the three GTC women passed me and in my befuddled state I thought they were also lapping me and running in the range of 430-440 which caused me to exclaim "Good job ladies!" However after the fact I figured it out hopefully it didnt sound condescending or anything like that haha- not really that amazing of a job to pass a staggering 520s runner heh.

My heel was sore after(not horribly so i did a 10 min jog) but then the subsequent 4 hours of the rest of the meet def didnt help I was limping a fair amount by the end. Interestingly it felt better after a 30 min nap in the middle of the meet but then started to hurt a lot more by the end when i was putting more weight on it. Not shocking obv.

So i took off yesterday(heel) and today(snow and sick). Yeah training!! lol but seriously its amusing how impossible it is for me to be discouraged by anything in running. Just keep looking on to the next goal.

Once i feel better just start running more consistently. I have determined that Im going to buy a treadmill- definitely by next winter and possibly now although its not that necessary instantly this winter is starting to wind down Praise the Lord! But next winter def def. If you need to do say 10-11 runs/week or something like that its one thing to man up and do 4-6 of them in the freezing and wet sweaty conditions but having to do all of them there is too much for me.  Plus ive had fine success running on tmilll in past. 

The good goal for the mile(at the philadelphia meet in may or over the summer) is obv to rebreak the 5:00 barrier- Fun!

crack! and gtown prep

Well the cold weather has broken me for the week. Also im sick heh- not too bad though. Also im not worried about it. Havent missed a workout yet. I think ill try the workout for this week at the end of the week when it (hopefully gets into the mid 30s) or maybe we'll break the mythical 40 degree barrier. I think ill be fine once it gets a little warmer and i get better.

went to gtown prep today and it went pretty well. ethan and merritt were tired from thursday i think in longer races- also both are undertrained for sick/snow reasons. boys were good 4x2 fair brian isnt that fast yet we need to work on it which i think we can make a lot of progress so we lost the heat cuz hes slow. SPrint med had a good run nandu was too slow in 400 like 54 then 23/24 and darin hit a 158 for the first time on anchor to get us back into second. Mcd won with mikey running 158 as well but josh woods led off with 51 so that was pretty much it heh.

then 4x4 we couldnt quite catch bowie but we hit a 3:33.40 which is #2 in state- in state meet we'll prob have to put in warren rather than paul. we could potentially score quite well in state- 4x2,4x4,500,800,need 300 and possibly hurdles and possibly shotput- maybe 50 points that would be if things went well. we looked good today anyway.

ok shower and bed i have limited sleep right now ugh heh.

Also Liv has gotten the hang of the new pole def. 12' at league meet then 12'6" at counties then 12' again today. nice!

morning run just before snow

Actually got out and did a run before the snow. 4 miles at mcd felt ok of course sweaty in 28 degrees bleh. At least i saved the good underarmor for the freezing time to come. Not too much time left in winter! In a month it will be warmer.

6x800 1:00 rest

Did a couple runs with merritt and emily on saturday and sunday. Merritt is better which is nice. Also most of the team people(boys) who is was worried about getting sick seem to have gotten better at least mostly. It is 95+% likely that counties will be postponed to thursday which is ok we did a light workout of 150s today. The 800 boys still need to get stronger def. We can work on that the next few weeks and then into march. Fun wos heh.

I did a wo before the snow comes- supposed to be cold this week too after the snow. Good news is that were moving past the halfway point of winter which is exciting obviously. 10 days until february and then it starts to warm up obv yay!

So anyway 6 800s with 1:00 break. It was supposed to be 308 pace. Pretty much every time the first 400 was 89-90 so too fast and then i would just relax a little bit. Effort was certainly acceptable. I have two more weeks of 4800m and then go up to like 5600. Times 3:06.4,3:05.7,3:04.7,3:02.8,3:03.1,3:00.2 recording the tenths here to promote greater accuracy in the future. For next week its 3 1600s with 1:30 break. The good thing about slowly bumping up the distance is that it keeps more of the run at the proper pace u dont get the first fast lap after the rest every time. It was fine overall though i just need to run more than 20 miles per week lol. My weeks so far this year have been 27,14,16. Ugh. 14 should be a good day not a week lol. So not a bad wo considering the main thing is that it wasnt that hard def and my foot was a little sore after standing around w jeff and lisa watching the mcdonogh workout rather than doing ANY cooldown guh. Btw i misspelled ugh there but i like guh as well. switch it up a little as well. Also my ab didnt hurt and doesnt so far well see tom.

So need to get up early and do a morning run before the snow tom. Then tough it out wednesday hopefully and possibly do a workout at the comm center?!?! later like friday. that could be a big mistake though idk- but what the heck i havent learned from many other running mistakes over the first 30 years haha.

Also IF i run at the PG open meet the big question is should i run in the open(yes probably) or the masters(blech). The open is more competitive- hopefully lol- but i could prob run a more even pace in the masters. Therefore i will definitely do the open obv lol. Actually all you have to do is treat it like an actual real race like track 5000 or workout rather than just being an idiot. The only problem is especially when you are in lousy shape its more fun to be an idiot even if it makes it worse in the end obv. Sigh ill prob try to be smart rather than amusing myself(and everyone else). What a long post btw!

Two wos,no other runs

So two runs out of 4 days this week. Both workouts. Sunday i did the 10 400s with emily. It was fine and felt good. Pace was 92-94 starting every 2:30 for all of them then she took the 9th one and i picked it up for fun and ran an 83 which also felt fine. then 93 again for the last one. 6 miles total.

No run monday. Then yesterday did a steady run- it was supposed to be in the woods but it was too muddy so i did it on the track. 2 mile wu then 2.5 miles in 16:49. Truly blazing along but that was right what i wanted. Didnt feel nearly as good as sunday.

Ive been tired a lot due to my crappy sleeping. Then ill get 4.5 hours plus 2 hours and it seems like a lot meh. Need to do better. Bedtime at 9 tonight!

Counties next Tuesday. Boys have a chance to win it well see.

Three days off lol, Excited

So i havent run for three days. Rested!! Haha. Im excited because im doing a workout today. Its a burner alright. 10 400s in 94 starting every 2:30. I have determined that i really need to try and be competitive again because A its nice to try to do well and B its nice to be depending on myself for good results. At least I know what is going on and how i am feeling and also I am probably more consistent than other people. The only question is whether i am fast or not haha- consistent slowness is not a goal. Hopefuly also not a relaity heh. I wrote up a good 5+ month buildup because it will prob take a while to get better. Luckily I will spare anyone reading that but its the standard stuff obv- just starting at even slower pace. I mean it has been a long time since i did any consistent good training(but as always- not THAT long lol). I wonder what will happen!

two more runs

Yesterday ran at the community center due to significant freezing conditions. Did 1+ mile wu then 2x800 randomly while the group was doing drills. 254 and 254. They were fairly hard heh/ugh but obv much slower in there than outside. Then timed for a while and jogged a half mile. Lets call it 3 lol at least i ran a bit extra today to make up for it.

Today was 40 min call it 4.5 it was prob a little more with Emily in the evening around the neighborhoods. A balmy 27ish degrees it was still fairly cold which makes me glad i didnt run yesterday lol. Possible workout Friday although now it says rain/snow we shall see. Definite workout Sunday at least. Remember 40 is not cold at least to people who arent babies hmph.

Darin did 5x150 yesterday. They have a short workout of 4x200 and 2x400 tomorrow. Merritt slowly getting better I have to get her to run moderate on Friday- a difficult task. It would be good to practice the first mile of the two mile for monday and then kick a little. Hopefully by monday back at full power. Also have to get Darin to think about dominating the 800 at a big meet for the first time because he is ready and also two of the main people will have run the mile shortly beforehand.

Friday will mainly be interesting to see what Paul and Daquan will do in the 4x8. Long sprinters stepping up we will see how it goes- at least they have sufficient speed and its only two minutes+.

So far so fair,good 800

So the new year has been fair(at best) at least i have run every day meh not really that much though i did 27 miles the week of 12/29-1/4. Really tearing it up lol. At least i did a morning run this am(altho no pm run haha) Tom is obv supposed to be frigid ill either run before prac or in the comm center. Or both. Darin ran a solid 800 sunday with 29.0/59./1:30/2:00.mid altho he said the clock was 159 ha. He still needs to get out better but not bad certainly for the first real one. Merritt was sick and is slowly getting better? her chest is very congested now. Inside running tom prob treadmill. Im a bit discouraged with Imani and Aliya they are so unmotivated which obv doesnt help. The boys are dong quite well overall though we need to talk about it tomorrow. Not next week,not after breakfast,NOW.. um i mean tomorrow(that is from shawshank redemption for those of you following at home). If you are following from a mobile device I am shocked and impressed. Also the Toni Brown magically suspicious improvement is depressing and sad. We'll see what happens next year meh. DUvall brought up Maury last year which I had never even considered- who knows it just discouraging to think of that possibility in general in high school. Ugh. But anyway we're doing good at least the boys and the girls are hanging in there. Workout for the week are steady run maybe wednesday? It will still be cold ugh but I could always man up heh. Then 400s friday supposed to be a bit warmer then.