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.