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.
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