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.