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.