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!
Wednesday, August 13, 2014
Thursday, August 7, 2014
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.
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.
Tuesday, August 5, 2014
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.
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.
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