So last week was pretty crappy. Only 3 days of running- the sunday run was ok a nice 7 at the trail with Jamie in 54:xx for up to Monkton and back plus about 90 seconds. Then ran on Monday and Wednesday and that was it ugh. So that is fairly lame obv. Just semi busy and tired I guess. I did run around at Gettysburg...
Which was fine nothing spectacular(hopefully we are saving that for C,R,S) it was lightly raining but no big deal- course a little soggy from like 400m to 1200m after that fine. Course was pretty nice btw good meet overall. So girls race Jari got out well around 615 or so right at the back/middle of the first big group. Mckenzie standardly 10 seconds back.
I started to type this 3 weeks ago and didnt finish. So heres a draft(going behind the glob curtain on this one)
Thursday, October 27, 2016
should have posted a while ago generally - and 19:32 whoa
So things have been going ok. Mileage low- like in the 20s per week ugh on 4-5 days of running per week. Workouts have been going ok this month especially the second half of the month. It started with a run with Dalton at the trail- obviously if I said I could run with him I couldnt go out there and suck completely so it was like 640 and then maybe 630s on the way out and 620s on the way back I think the 3 mile was like 1905 or so from 7 to 4. He did 10- the time was 45:xx from Sparks to Monkton and back- the week before it had been 54:xx with an extra minute so 53:xx comparitively but still lol.
Then I did 6 800s with Fadhili and Alina and Julian(they were doing 500s,300s and 400s respectively) those were all between 257 and 300 and felt pretty good. That was start every 4:00.
Did a couple of "steady" runs at mcd those havent been quite as good- one time I had done a 7 mile run the day before and was tired so it ended up being only one loop in 8:03. Something like that happened another time I didnt feel good and stopped after a lap- really I should try to slow down on those.
Then I did 4 1200s by myself on the Friday before counties. First 3 on turf which were all 443 and then one on the track 426. Pretty much same effort lol. That was start at 6 and then 630 for the other two. I actually did a good job of not worrying about the pace on that wo and it ended up going well. Surprise! lol.
Speaking of counties it went ok. Boys- Hunter had an excellent race which was good to see- I told him pretty much not to run due to his various ailments(hip currently and then calf after) but he did anyway and then ran 1729 well done. Joseph 1740 and everyone else 18-1830. Louie did fairly well barely over 18. We ended up 4th in front of Hereford who had an awful day too bad for them. If Eli had run(plantar sore and then in a boot according to some doctor of unknown competence) we would have been 3rd ahead of Catonsville. So solid. Girls came 5th Jari was 9th overall on a solid 2009 and Mckenzie 2031. Briana had a PR obv(its nice to be new lol) 2104 I think. Same as boys if Mackenzie was there we would have been 4th(In front of Catonsville meh- the county is always the same in xc grrr). So a pretty good day. Dan may or may not have broken 19 in jv- lol he didnt it was like 1902 but in the results it said 1855 so whatever.
This week we did 12-8-4-12-8-4+4x2 on tuesday at the 400 field it was ok the first 1200 was a little slow and then the rest was good- Joseph was approx 418/240/75/408/240/75 with the group at like 426/248/80/418/250/80 . Mckenzie is looking really good she was running with tristan on that 440/257/85/440/300/83 and then she absolutely crushed the tempo run today. I think she just needs some more leg power for xc- although she naturally likes the track better anyway which is fine. Joseph was aiming for even 600 pace he was just about 1830 and Sean and Dylan were right at 1903. Mckenzie did 632/638/622 for 19:32 which included an 86 on the last lap oof(I got an up close look at that from 10m back lol) she was talking on the second half which I ran with her after the first half with the boys. Then 4x150 and then they we did a 2 lap cooldown which ended up being a race for the last 300 where Dylan and Mckenzie ran a 38 for the last 200 lol. Nice to be young and not too tired. Btw the goal pace was 648 for her.
Jari did a very good 4x800 wo yesterday with Jordan and D'angelo at mcd. They were doing 900s(or 3 minute runs) and she was doing 800s. The rest was quite long like about 10 minutes but still it was 245/245/240/233 very nice on the last one. Jordan was good unsurprisingly and Dangelo is still new but I like him hes competitive and cheerful hopefully he will have a good year. Simms was talking a little too much about how he is not a sprinter etc etc. We will see.
Also in not so good news Miles tweaked his hamstring which is not ideal. It is obv not as bad as last year(hopefully) - it is the other one so hopefully he should be ok next week.
Fadhili and Wynton had a good workout today as well 8 300s mostly in 47-50 with the last one in 42. Then Jasmine and Alina also did a good job 5 300s and 2 150s. It was raining for the firt part of the wo and then dried out.
Oh today I did 2x2400 as I sort of mentioned first one with the boys 933 and second one with Mckenzie 942. They were both pretty easy which they should be but still not a bad workout. I think my way of running the straightaways on the turf might help my plantar in my left foot. Next week is 3x1600 in 6:00 I think I will do that Tuesday. I wrote up a schedule for workouts for November so hopefully I will stick close to it. Also cut out stupid computer games and go to bed.
Then I did 6 800s with Fadhili and Alina and Julian(they were doing 500s,300s and 400s respectively) those were all between 257 and 300 and felt pretty good. That was start every 4:00.
Did a couple of "steady" runs at mcd those havent been quite as good- one time I had done a 7 mile run the day before and was tired so it ended up being only one loop in 8:03. Something like that happened another time I didnt feel good and stopped after a lap- really I should try to slow down on those.
Then I did 4 1200s by myself on the Friday before counties. First 3 on turf which were all 443 and then one on the track 426. Pretty much same effort lol. That was start at 6 and then 630 for the other two. I actually did a good job of not worrying about the pace on that wo and it ended up going well. Surprise! lol.
Speaking of counties it went ok. Boys- Hunter had an excellent race which was good to see- I told him pretty much not to run due to his various ailments(hip currently and then calf after) but he did anyway and then ran 1729 well done. Joseph 1740 and everyone else 18-1830. Louie did fairly well barely over 18. We ended up 4th in front of Hereford who had an awful day too bad for them. If Eli had run(plantar sore and then in a boot according to some doctor of unknown competence) we would have been 3rd ahead of Catonsville. So solid. Girls came 5th Jari was 9th overall on a solid 2009 and Mckenzie 2031. Briana had a PR obv(its nice to be new lol) 2104 I think. Same as boys if Mackenzie was there we would have been 4th(In front of Catonsville meh- the county is always the same in xc grrr). So a pretty good day. Dan may or may not have broken 19 in jv- lol he didnt it was like 1902 but in the results it said 1855 so whatever.
This week we did 12-8-4-12-8-4+4x2 on tuesday at the 400 field it was ok the first 1200 was a little slow and then the rest was good- Joseph was approx 418/240/75/408/240/75 with the group at like 426/248/80/418/250/80 . Mckenzie is looking really good she was running with tristan on that 440/257/85/440/300/83 and then she absolutely crushed the tempo run today. I think she just needs some more leg power for xc- although she naturally likes the track better anyway which is fine. Joseph was aiming for even 600 pace he was just about 1830 and Sean and Dylan were right at 1903. Mckenzie did 632/638/622 for 19:32 which included an 86 on the last lap oof(I got an up close look at that from 10m back lol) she was talking on the second half which I ran with her after the first half with the boys. Then 4x150 and then they we did a 2 lap cooldown which ended up being a race for the last 300 where Dylan and Mckenzie ran a 38 for the last 200 lol. Nice to be young and not too tired. Btw the goal pace was 648 for her.
Jari did a very good 4x800 wo yesterday with Jordan and D'angelo at mcd. They were doing 900s(or 3 minute runs) and she was doing 800s. The rest was quite long like about 10 minutes but still it was 245/245/240/233 very nice on the last one. Jordan was good unsurprisingly and Dangelo is still new but I like him hes competitive and cheerful hopefully he will have a good year. Simms was talking a little too much about how he is not a sprinter etc etc. We will see.
Also in not so good news Miles tweaked his hamstring which is not ideal. It is obv not as bad as last year(hopefully) - it is the other one so hopefully he should be ok next week.
Fadhili and Wynton had a good workout today as well 8 300s mostly in 47-50 with the last one in 42. Then Jasmine and Alina also did a good job 5 300s and 2 150s. It was raining for the firt part of the wo and then dried out.
Oh today I did 2x2400 as I sort of mentioned first one with the boys 933 and second one with Mckenzie 942. They were both pretty easy which they should be but still not a bad workout. I think my way of running the straightaways on the turf might help my plantar in my left foot. Next week is 3x1600 in 6:00 I think I will do that Tuesday. I wrote up a schedule for workouts for November so hopefully I will stick close to it. Also cut out stupid computer games and go to bed.
Saturday, October 1, 2016
Week of wos
So more goings on. Wednesday was track- 1200 plus 8x300(it has been quite rainy the last few days so a lot of running on the track) The 1200 was good 350 for Joseph with pack just under 4 or right at 4. Then 300s were solid like 52-55 something like that. Mckenzie was 427 with Dan and then she hit a couple 55/56s and then was mostly 58-60 for the majority of them. Solid.
Friday was 6x800 plus 2x400 again on track. There was minor silliness with frisbee which ed to me breaking a frisbee lol. Then it was pretty good I did the wo for me it was hm 248,249,248,246,245,247. Start every 6 minutes. It was variably hard at different times 2 was a little tough 4 and 5 werent too bad 6 was a ilttle tough i was getting tired. Counted steps btw in #5? it was 172 so not terrible. Thank you Jack Daniels obv its not logical that everyone does 180 lol(leg length) but its good to try to turn over.
The group was good in the workout. Hunter didnt feel good before as he has been stressed/sick but then tried the first one(where I yelled about the first 200(36) haha) and then had a fine workout. Dylan was good just behind/ahead of me by the end Sean was right near me- good then Seon and Dan a little back. Ryan and Brian(the new kid) were also in there sprinting ahead at the end of the interval and then not finishing the workout haha. But no worries good.
Mckenzie took kind of a mental health day with some protesting and then obv once I let her go on her own she did some random 4s and 2s with the other girls and on her own. Its hard when she is the only competitive girl and then I go with the boys today. Hmph. Also dont run too many of the workouts it was good today though for them maybe. Jasmine did 7 200s and Mackenzie was with Mckenzie(ha) with some random running as well.
Then today we did a run in the morning at mcd- just me Dylan Mckenzie- down Farm rd to HH(wet) we did 3 loops with the option for another- which we took as they were fine and more excited about it than I was- Mckenzie was actually ready to do another loop haha which is a good sign. Unfortunately I was not lol- so back up to track for 2 laps- 70 minute run which felt ok actually- easy pace somewhere in the 8s which was good for today for all of us.
Then this afternoon Joseph ran the workout from yesterday by himself and it was good 239,240,240,241,241,239,72,71 starting every 530 rather than 6(which he requested). Bit of extra rest before the 400s. Looked smooth we can work on turning the legs over quickly.
Tomorrow is a run at ncr with Hunter and Jamie. After wo and 70 minutes hopefully my legs willl be functional lol.
The team is good- attitude good- work good we just need to work on being consistent.
Btw last week was 36 miles with 8,4,5,0,5,6,8 Long run sunday,light workout monday,hard workout friday,long run saturday. Only glitch was tues/wed with no steady run still good week for now.
Friday was 6x800 plus 2x400 again on track. There was minor silliness with frisbee which ed to me breaking a frisbee lol. Then it was pretty good I did the wo for me it was hm 248,249,248,246,245,247. Start every 6 minutes. It was variably hard at different times 2 was a little tough 4 and 5 werent too bad 6 was a ilttle tough i was getting tired. Counted steps btw in #5? it was 172 so not terrible. Thank you Jack Daniels obv its not logical that everyone does 180 lol(leg length) but its good to try to turn over.
The group was good in the workout. Hunter didnt feel good before as he has been stressed/sick but then tried the first one(where I yelled about the first 200(36) haha) and then had a fine workout. Dylan was good just behind/ahead of me by the end Sean was right near me- good then Seon and Dan a little back. Ryan and Brian(the new kid) were also in there sprinting ahead at the end of the interval and then not finishing the workout haha. But no worries good.
Mckenzie took kind of a mental health day with some protesting and then obv once I let her go on her own she did some random 4s and 2s with the other girls and on her own. Its hard when she is the only competitive girl and then I go with the boys today. Hmph. Also dont run too many of the workouts it was good today though for them maybe. Jasmine did 7 200s and Mackenzie was with Mckenzie(ha) with some random running as well.
Then today we did a run in the morning at mcd- just me Dylan Mckenzie- down Farm rd to HH(wet) we did 3 loops with the option for another- which we took as they were fine and more excited about it than I was- Mckenzie was actually ready to do another loop haha which is a good sign. Unfortunately I was not lol- so back up to track for 2 laps- 70 minute run which felt ok actually- easy pace somewhere in the 8s which was good for today for all of us.
Then this afternoon Joseph ran the workout from yesterday by himself and it was good 239,240,240,241,241,239,72,71 starting every 530 rather than 6(which he requested). Bit of extra rest before the 400s. Looked smooth we can work on turning the legs over quickly.
Tomorrow is a run at ncr with Hunter and Jamie. After wo and 70 minutes hopefully my legs willl be functional lol.
The team is good- attitude good- work good we just need to work on being consistent.
Btw last week was 36 miles with 8,4,5,0,5,6,8 Long run sunday,light workout monday,hard workout friday,long run saturday. Only glitch was tues/wed with no steady run still good week for now.
Monday, September 26, 2016
Franklin Tempo-Solid+
Ran 3x1600 starting at start of course and then 2 laps around 800 loop. Varsity group(who I did not run with) was solid- group of guys at 611/608/609- start every 8 minutes including jog back to start- solid. Joseph and Hunter went down to 557 on last one. Girls group Mckenzie was impressive 713/646/645 start every 9 minutes although we got a minute extra before the last one. The manner she did it was the best thing talking the whole time pretty much- a good sign- also now closing back in on the boys group. Jari was good just good that she got a good aerobic run in she was right there on first two and ran like 705 on the last one. Briana missed the first one and then ran 650ish and 705 not bad at all. If we only had two more top girls! Lol but Mackenzie was good she did the last full mile in 745(which I didnt hear repeatedly haha) and Jasmine did 3 800s(shin still sore). Then we took pictures.
And of course running club was fairly fun today everyone was participating and trying etc.Hmph- haha I still need to not do it in the spring(hopefully)- today was good though. John got in a fight with James and was crying the whole time though lol- at least they are brothers.
I dont really feel like watching the debate- I should because the analysis is generally kind of dumb I guess I could watch PBS. Really Id just like to read the transcript. Watching Trump would just be disgusting/infuriating for 90 minutes so I dont feel like subjecting myself to that. Hopefully it will go well.
And of course running club was fairly fun today everyone was participating and trying etc.Hmph- haha I still need to not do it in the spring(hopefully)- today was good though. John got in a fight with James and was crying the whole time though lol- at least they are brothers.
I dont really feel like watching the debate- I should because the analysis is generally kind of dumb I guess I could watch PBS. Really Id just like to read the transcript. Watching Trump would just be disgusting/infuriating for 90 minutes so I dont feel like subjecting myself to that. Hopefully it will go well.
Sunday, September 25, 2016
Good run at mcd
Had a nice semi long run in the afternoon at mcd. Down course over to HH- 3 loops in a variety of ways as the lady with the dogs was there. The loops were all right around 930 and felt fine. Then back up farm rd(which i reestablished was 1 1/4 miles) and then a mile on the track which was actually about 640- I know the last 800 was 310 i did two strides within that 800. So 8 miles in 1:00:19. Nice to feel good- we'll see how tomorrow goes heh.
Saturday, September 24, 2016
Barnhart,Stevenson,steady runs,slight ab
So a lot to type in- well see how far I make it before running out of gas.
Team doing pretty well. Need to get faster(duh). At Barnhart we lost to Catonsville- blech and Hereford and Towson. 1-5 split was the lowest in the race i want to say 23 seconds- outstanding. Our pack is too far back right now which is what practice is for- if they can all move up together "eiyyyyyyy"- Disco Stu. Today we beat Catonsville and were closer to Hereford(hunter back in helped a bit obv although theyre all so close together it actually didnt make a huge difference today- could in the future) 1-5 average was 1804 and the spit was even lower 20 seconds nice.But we cant get too hyped up about having a super low 1-5 if we are too far back. Sean had a good PR today which was def nice to see. We were 10 seconds behind Hereford average and 40 behind Towson. Last week 50 behind Towson so progress but that needs to accelerate potentially.
Girls top 3 is very solid for sure- potentially best top 3 in county?- good chance of that in region- and maybe the best top 3 we have had. The rest of the girls are new and developing which is fine they havent run before. If we can get Mackenzie into under 24 which is possible could beat Catonsville at counties. Mckenzie ran well although a little erratically lol today 627/703/supposedly 658 for last 1.1 haha. She sped up a lot though- good sign. I think the second mile was a little long because everyones second mile was slow and then they magically picked it back up. I still ned to do a better job with splits although it is a little challenging- but I feel like I have been doing this for a little while ha. But Mckenzie and Jari and both potentially in the top 5 at counties- just want to get good enough to be in that conversation which we can do. Briana is going to keep improving and should be in top 20 hopefully or even top 15 we shall see.
Goals for Gettysburg are to beat Hereford for boys. We want to get 3-5 people in front of Sweeney which is def doable he was 1742 today. Also he was with some of our people midway through the race and then ran away from them. Hopefully another 2 weeks of training will correct this. For girls the top two are taking a shot at sub 20 definitely- Briana closer(under?) 21 and the rest of the girls just try to keep improving. Actually for Mackenzie the home meet will be a good chance because Catonsville will be there and that is the pack she is trying to catch.
For me things have been sputtering along. A couple good wos within the last ten days- I did two loops in HH in 8:03/7:52 for 15:55 which was good and didnt feel super crazy. Then the next Tuesday I sort of repeated with a loop in 802 and then go out back onto course for 3 minutes. Then I was tired so rested for 2 min/ 800 in 306/1:30 rest/3:19 up the hill. Not ideal but not awful either- just try to keep doing these and build up. The workout schedule I have(it only took me approx 6-8 years to figure this out) is long Sunday,Workouts Tues/Fri,Doubles Mon/Thurs,easy Wed/Sat. That works pretty well with both papers and meets.
I just have to( as always) get more sleep and be more consistent. Then Thursday somehow I hurt my ab again slighty. It was either running 3 200s with Jasmine and Briana(they were in 39,didnt feel terribly fast which is good- although not easy either lol). Hopefully that was not it and I dont think that was as likely as sprinting briefly during sharks and minnows at running club. Btw this is my last season of running club its just a little bit too much of a hassle and I have better things to do with my time. I will try to channel the few people into one of the other running clubs. It is not a good sign when I am counting down how many times are left in running club(8) and looking forward to the mondays when we dont have it. That is not good for anyone lol. But we will finish this year well!
That pretty much covers that- could have gone into more analysis of invits but I did that on paper a little bit and will let it go for now.
Oh btw I signed up for Bachman Valley tomorrow and it looks like Im not doing it hmph. If my ab was fine(it is a lot better btw) I might go and try it. Knowing me I still might go and try it haha. Dont pull an Andy Passmore ugh. It is two loops 7.5 and 5.5 so I could always bail. Im undecided- the thing that will prob clinch it is that I dont feel like getting up super early heh- who knows though.
Team doing pretty well. Need to get faster(duh). At Barnhart we lost to Catonsville- blech and Hereford and Towson. 1-5 split was the lowest in the race i want to say 23 seconds- outstanding. Our pack is too far back right now which is what practice is for- if they can all move up together "eiyyyyyyy"- Disco Stu. Today we beat Catonsville and were closer to Hereford(hunter back in helped a bit obv although theyre all so close together it actually didnt make a huge difference today- could in the future) 1-5 average was 1804 and the spit was even lower 20 seconds nice.But we cant get too hyped up about having a super low 1-5 if we are too far back. Sean had a good PR today which was def nice to see. We were 10 seconds behind Hereford average and 40 behind Towson. Last week 50 behind Towson so progress but that needs to accelerate potentially.
Girls top 3 is very solid for sure- potentially best top 3 in county?- good chance of that in region- and maybe the best top 3 we have had. The rest of the girls are new and developing which is fine they havent run before. If we can get Mackenzie into under 24 which is possible could beat Catonsville at counties. Mckenzie ran well although a little erratically lol today 627/703/supposedly 658 for last 1.1 haha. She sped up a lot though- good sign. I think the second mile was a little long because everyones second mile was slow and then they magically picked it back up. I still ned to do a better job with splits although it is a little challenging- but I feel like I have been doing this for a little while ha. But Mckenzie and Jari and both potentially in the top 5 at counties- just want to get good enough to be in that conversation which we can do. Briana is going to keep improving and should be in top 20 hopefully or even top 15 we shall see.
Goals for Gettysburg are to beat Hereford for boys. We want to get 3-5 people in front of Sweeney which is def doable he was 1742 today. Also he was with some of our people midway through the race and then ran away from them. Hopefully another 2 weeks of training will correct this. For girls the top two are taking a shot at sub 20 definitely- Briana closer(under?) 21 and the rest of the girls just try to keep improving. Actually for Mackenzie the home meet will be a good chance because Catonsville will be there and that is the pack she is trying to catch.
For me things have been sputtering along. A couple good wos within the last ten days- I did two loops in HH in 8:03/7:52 for 15:55 which was good and didnt feel super crazy. Then the next Tuesday I sort of repeated with a loop in 802 and then go out back onto course for 3 minutes. Then I was tired so rested for 2 min/ 800 in 306/1:30 rest/3:19 up the hill. Not ideal but not awful either- just try to keep doing these and build up. The workout schedule I have(it only took me approx 6-8 years to figure this out) is long Sunday,Workouts Tues/Fri,Doubles Mon/Thurs,easy Wed/Sat. That works pretty well with both papers and meets.
I just have to( as always) get more sleep and be more consistent. Then Thursday somehow I hurt my ab again slighty. It was either running 3 200s with Jasmine and Briana(they were in 39,didnt feel terribly fast which is good- although not easy either lol). Hopefully that was not it and I dont think that was as likely as sprinting briefly during sharks and minnows at running club. Btw this is my last season of running club its just a little bit too much of a hassle and I have better things to do with my time. I will try to channel the few people into one of the other running clubs. It is not a good sign when I am counting down how many times are left in running club(8) and looking forward to the mondays when we dont have it. That is not good for anyone lol. But we will finish this year well!
That pretty much covers that- could have gone into more analysis of invits but I did that on paper a little bit and will let it go for now.
Oh btw I signed up for Bachman Valley tomorrow and it looks like Im not doing it hmph. If my ab was fine(it is a lot better btw) I might go and try it. Knowing me I still might go and try it haha. Dont pull an Andy Passmore ugh. It is two loops 7.5 and 5.5 so I could always bail. Im undecided- the thing that will prob clinch it is that I dont feel like getting up super early heh- who knows though.
Wednesday, September 14, 2016
Home meet solid,Morning runs a must
The home meet went well- there was not really much competition and the plan was to run the last mile easier which some people did more than others im not sure who did what in terms of effort exactly. The group from 3-7 was pretty tight but too far behind Hunter. Joseph ran 2 miles and stopped he needs to learn and understand that if you havent run much it will take some time to get back. Then he wasnt there today too bad. Girls were fine they are just starting- Jari 2138,Mckenzie 2211 Briana 24xx. We will see on Saturday it should be fun. I have to think about goal first mile times
Hunter 520s
Pack all from 2-7 really- 540-545
Jari 615-620
Mckenzie 630
Rest of girls- run and see how you feel
I need to run in the morning. I will go to bed so that I can achieve this.
Hunter 520s
Pack all from 2-7 really- 540-545
Jari 615-620
Mckenzie 630
Rest of girls- run and see how you feel
I need to run in the morning. I will go to bed so that I can achieve this.
Thursday, September 8, 2016
600s at hannah more
Today was pretty good. Ran at 400 field- 1 mile wu then some light strides my ankle is still stiff a lot of the time its slowly getting better(as ive said repeatedly). Then running in the second group with mckenzie and deron. We were coming through the first 400 in 92 then 96 then more like 99 but it felt pretty easy especially at the beginning- then it was a little too much rest. The point is that 620 pace should definitely be tempo pace right now. It was def good for like 3 then I got a little tireder. Also using coke as a recovery drink is probably not totally ideal lol.
The workout was quite good for the boys. Hunter was generally at the front and was hitting around 200 flat and then went down into the high 150s in the second half. Ryan was right around him then the rest were alternating Tristan,Seon(good recovery after looking tired in the middle)Sean solid,Dylan solid plus, Dan was in there he did better than he has took one off at some point.
Mckenzie was tired or mainly hot got through 6 plus the 400. No worries shell be fine when its not 90+.
Double tomorrow. Then steady run Saturday and then prob ncr on sunday
The workout was quite good for the boys. Hunter was generally at the front and was hitting around 200 flat and then went down into the high 150s in the second half. Ryan was right around him then the rest were alternating Tristan,Seon(good recovery after looking tired in the middle)Sean solid,Dylan solid plus, Dan was in there he did better than he has took one off at some point.
Mckenzie was tired or mainly hot got through 6 plus the 400. No worries shell be fine when its not 90+.
Double tomorrow. Then steady run Saturday and then prob ncr on sunday
Tuesday, September 6, 2016
Does Weightlifting count as Mileage? Or wrong way reigels at the wheel
So the last week has been variable. Running last week continued to be a struggle. I dont remember all of it last week its on the calendar- nothing too memorable. Then Saturday I did Belmont out and back- 3.5 miles obv it was a beautiful night but I felt relatively bad- a little better on the way back.
Then Sunday ran at patapsco with Jamie we did the regular loop except not going up into the trails on the other side of the river so like a solid 6 maybe plus. 49 minutes I felt a little better on that day.
Monday was a run at the ncr trail with the team- I actually felt pretty good it was 54:09 for 7 (up to Monkton and back plus 2 min). So that was a good sign hopefully. I feel like im turning a corner a tiny bit- we will see- today was 4 miles at mcd btw before the dual meet. Again a bit sore in the first half and better in the second half.
My ankle is slowly getting better from whatever was wrong with it. Quad feeling fairly good and I think the knee strap has helped my knee.
The county relays was fairly good- Mckenzie had a good first leg and then Dylan was solid. Seon good and the new people did fine in the first effort. We will be ok obv we need to get better because we came 5th behind Catonsville and the other big 3. But when you are missing top people obv it doesnt help ep when youre only scoring 3 heh. So a good opening effort just fun competition and we will see going forward.
The run yesterday was good at the trail- better than the meet today which was sucky generally. The bus drive went the wrong way hence we were late which screwed things up significantly- we will talk about it tomorrow but obviously its harder for young people to deal with. Plus the meet wasnt important anyway it was just a tempo.So no huge worries just too many people stopped etc. But for Varsity it was acceptable Hunter looked good so thats good- Joseph still struggling I think he needs to do some track running. He is having trouble staying patient which is obv difficult. Everything hurts more when you are behind people ugh.
The 3-6 group was pretty good Eli,Dylan,Seon,Sean,Louie the course was slow but still some solid running. Tristan threw up too bad. The girls had all gone to the bathroom so they missed the start and ended up running one loop instead of 2. Oh hunter was 540 at the mile then big pack around 610 to 620. Idk if the course is accurate it doesnt really matter. At least we know the course next week even if it is slow. The JV was a bit of a disaster all around lol we dont need to talk about that- will get better.
We did a good little post race workout- nothing spectacular but good cooldown and some 100s which is what we need to do. Next week a hard 2 mile then easy for like 800-1000m then pick up finish. Then Barnhart obv the first real race in 10 or 11 days.
Then Sunday ran at patapsco with Jamie we did the regular loop except not going up into the trails on the other side of the river so like a solid 6 maybe plus. 49 minutes I felt a little better on that day.
Monday was a run at the ncr trail with the team- I actually felt pretty good it was 54:09 for 7 (up to Monkton and back plus 2 min). So that was a good sign hopefully. I feel like im turning a corner a tiny bit- we will see- today was 4 miles at mcd btw before the dual meet. Again a bit sore in the first half and better in the second half.
My ankle is slowly getting better from whatever was wrong with it. Quad feeling fairly good and I think the knee strap has helped my knee.
The county relays was fairly good- Mckenzie had a good first leg and then Dylan was solid. Seon good and the new people did fine in the first effort. We will be ok obv we need to get better because we came 5th behind Catonsville and the other big 3. But when you are missing top people obv it doesnt help ep when youre only scoring 3 heh. So a good opening effort just fun competition and we will see going forward.
The run yesterday was good at the trail- better than the meet today which was sucky generally. The bus drive went the wrong way hence we were late which screwed things up significantly- we will talk about it tomorrow but obviously its harder for young people to deal with. Plus the meet wasnt important anyway it was just a tempo.So no huge worries just too many people stopped etc. But for Varsity it was acceptable Hunter looked good so thats good- Joseph still struggling I think he needs to do some track running. He is having trouble staying patient which is obv difficult. Everything hurts more when you are behind people ugh.
The 3-6 group was pretty good Eli,Dylan,Seon,Sean,Louie the course was slow but still some solid running. Tristan threw up too bad. The girls had all gone to the bathroom so they missed the start and ended up running one loop instead of 2. Oh hunter was 540 at the mile then big pack around 610 to 620. Idk if the course is accurate it doesnt really matter. At least we know the course next week even if it is slow. The JV was a bit of a disaster all around lol we dont need to talk about that- will get better.
We did a good little post race workout- nothing spectacular but good cooldown and some 100s which is what we need to do. Next week a hard 2 mile then easy for like 800-1000m then pick up finish. Then Barnhart obv the first real race in 10 or 11 days.
Wednesday, August 31, 2016
Im a Paulrus
Lol. There was another funny line today I thought of as a good post title but I forgot. Running for me has been fair I did a couple of 6s this week so far and a 3 where I didnt feel that good and a day off. So fair. Did I say it was fair? Hopefully not foul. Blah blah blah shakespeare etc.
ANYWAY I will try to keep it going in September obv. Goal is 180 miles for the month. Nothing crazy just solid running average 6 miles per day. Moderate workouts tempo and steady. Tempo pace hopefully 620. Steady pace around 640-645. Hopefully a workout Friday before practice and then a long run Sunday.
Team has been doing solid. Workout this week was 4x800+2x600+1x400 on 400 field. Hunter and Dylan and Sean had done that on Friday at Mcd(with 2x1000 to start) Times were all around 252-255 not bad on starting every 6 minutes. Good for the first workout- that was Tristan,Seon,Eli and Louie- twins a little bit behind- I can tell the twins apart a bit now btw. Girls had a nice group of 2+3 Mckenzie and Jari on the front 316 down to 314 consistent with Mackenzie doing most of it and Alina! getting through 5 400s and Emily doing some good 4s as well. Nice that the girl can run together a bit that will help obv. Sean/Hunter/Dylan did 8x2:00/3:00 jog.
Then we did 2 distance runs. Tomorrow is 4800m tempo I have thought about breaking it up I think I would rather not but well see. Plus some hill strides. Im thinking about it now I might have Hunter run by himself maybe otherwise the others might start too fast. I will consider heh.
And in keeping with the theme of the day https://www.youtube.com/watch?v=aXqgwexRJ9w epic sax walrus!
Also the r on the current keyboard sticks and half the time doesnt registerrrr which is verrrrry agrrrrravating because I have to rrrrrrrrrrretype a larrrrrge majorrrrrrrity of the worrrrrrrrrrrrrrrrds. Arrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrgh.
ANYWAY I will try to keep it going in September obv. Goal is 180 miles for the month. Nothing crazy just solid running average 6 miles per day. Moderate workouts tempo and steady. Tempo pace hopefully 620. Steady pace around 640-645. Hopefully a workout Friday before practice and then a long run Sunday.
Team has been doing solid. Workout this week was 4x800+2x600+1x400 on 400 field. Hunter and Dylan and Sean had done that on Friday at Mcd(with 2x1000 to start) Times were all around 252-255 not bad on starting every 6 minutes. Good for the first workout- that was Tristan,Seon,Eli and Louie- twins a little bit behind- I can tell the twins apart a bit now btw. Girls had a nice group of 2+3 Mckenzie and Jari on the front 316 down to 314 consistent with Mackenzie doing most of it and Alina! getting through 5 400s and Emily doing some good 4s as well. Nice that the girl can run together a bit that will help obv. Sean/Hunter/Dylan did 8x2:00/3:00 jog.
Then we did 2 distance runs. Tomorrow is 4800m tempo I have thought about breaking it up I think I would rather not but well see. Plus some hill strides. Im thinking about it now I might have Hunter run by himself maybe otherwise the others might start too fast. I will consider heh.
And in keeping with the theme of the day https://www.youtube.com/watch?v=aXqgwexRJ9w epic sax walrus!
Also the r on the current keyboard sticks and half the time doesnt registerrrr which is verrrrry agrrrrravating because I have to rrrrrrrrrrretype a larrrrrge majorrrrrrrity of the worrrrrrrrrrrrrrrrds. Arrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrgh.
Friday, August 26, 2016
Millibaby step
Or maybe baby millistep is more correct. Yesterday ran with Deron Jake C Briana and the Zachs up to Franklin Middle then back on the trails and back rtown rd. Had to stop repeatedly which as normal prob made me tireder and hotter lol but they needed to.
Then today ran at mcd practice(since Franklin cancelled school thanks to the absurd new heat policy) 1+ wu then 2x1000,2x800,2x600 on the soccer field all starting at the start of the course. Averaged approx 3 minutes rest.
3:44,3:54,3:04,3:04,2:21,2:28 felt ok def working obv then the last 600 I was def getting tired. Heel was a bit sore- obv first extended running at this pace in a long time plus my shoes are pretty beat up. Quad felt fine and knee was fine too- as the wos get a bit more painful these little aches go away lol.
I didnt warm up enough which just remember- need 2 miles and strides def haha- the first 200 felt like a sprint for sure lol. I was able to hit 40ish on the first 200 of a lot of the intervals but then slowed- that will happen ha.
Hunter and Dylan got there a little late due to confusion so they were doing the 1000s while the group was doing 800s etc. Dylan said 328,345,?,252,208,214,77,74 and Hunter was ahead of him. Sean was with me mostly a bit behind like 5ish seconds but he dusted me on the last 600 heh.
Dalton looked good I didnt see that much of him since we were in diff groups but it was approx 306,?,225,221,?,?,66,63. It is a little bit annoying that I could have done most of this workout at some point in the not that distant past grr(maybe not the 63 haha). Well at least 8 years ago which is a while. But those wos with TT on track or Darin in the same field were pretty fast and those were much more recent like 3-4 years ago(recentish lol).
Then had a big feast at IHOP after- oof haha. Hopefully we can get more people out tomorrow. We prob wont have school until at least Thursday so well see what happens with that.
Plan for Sunday is to do 8 or 9 at ncr and see how that is. If I want to do Bachman valley I need to at least be able to complete the distance- helpful- without killing myself. It will obv not be a race but just a run but for now im aiming to do it.
Then today ran at mcd practice(since Franklin cancelled school thanks to the absurd new heat policy) 1+ wu then 2x1000,2x800,2x600 on the soccer field all starting at the start of the course. Averaged approx 3 minutes rest.
3:44,3:54,3:04,3:04,2:21,2:28 felt ok def working obv then the last 600 I was def getting tired. Heel was a bit sore- obv first extended running at this pace in a long time plus my shoes are pretty beat up. Quad felt fine and knee was fine too- as the wos get a bit more painful these little aches go away lol.
I didnt warm up enough which just remember- need 2 miles and strides def haha- the first 200 felt like a sprint for sure lol. I was able to hit 40ish on the first 200 of a lot of the intervals but then slowed- that will happen ha.
Hunter and Dylan got there a little late due to confusion so they were doing the 1000s while the group was doing 800s etc. Dylan said 328,345,?,252,208,214,77,74 and Hunter was ahead of him. Sean was with me mostly a bit behind like 5ish seconds but he dusted me on the last 600 heh.
Dalton looked good I didnt see that much of him since we were in diff groups but it was approx 306,?,225,221,?,?,66,63. It is a little bit annoying that I could have done most of this workout at some point in the not that distant past grr(maybe not the 63 haha). Well at least 8 years ago which is a while. But those wos with TT on track or Darin in the same field were pretty fast and those were much more recent like 3-4 years ago(recentish lol).
Then had a big feast at IHOP after- oof haha. Hopefully we can get more people out tomorrow. We prob wont have school until at least Thursday so well see what happens with that.
Plan for Sunday is to do 8 or 9 at ncr and see how that is. If I want to do Bachman valley I need to at least be able to complete the distance- helpful- without killing myself. It will obv not be a race but just a run but for now im aiming to do it.
Thursday, August 25, 2016
Treading water
The title of this post was of course appropriate on todays run. As I was drenched as always :-/ on a 35 minute easy run(with approx 5 stops) that was with the high level jv group. Last week was ok 28 miles obv not enough Im just trying to maybe stay in the 30s and 40s for the time being idk. AT least try to stay consistent.
My knee is fair and my quad is hm certainly not awful. Im worried about it a bit idk if its a stress reaction or just a sore muscle ive never had quite this soreness before. Plus now my ankle is swollen lol from some sort of bite I believe idk. Many of these ache and pains I wouldnt even have thought about at some point in the past but now im more of a baby perhaps. Also running 2-3 months a year doesnt help obv.
Anyway did a hill wo at mcd on Tuesday- it was pretty good- 3xpasture,3xgravel,3xcorcoran then 3x200 I didnt do the downhill sanborns to save my knee. I ran behind Will and Charlie with the two kids Alexi and Isiah- a good positive group. It would actually be fun to race them with Franklin they would prob get 1-2 but then we would have a ton of people potentially in front of will or charlie.
Team doing well the tempo was pretty solid 2x1.5 on 800 loop yesterday. Of course I finally got the notebook today(I had bought one earlier on time but it was wide ruled- blech!) and it took me 10 days to get another one lol- so not much has been recorded over the first 10+ days ugh. The main issue is to get Joseph going which will hopefully not be too difficult it should be ok hopefully. JV boys are looking ok Deron doing good and Jake is trying to get started and there is a new guy Dan from Reservoir who will be good. Girls are doing better than ever Mckenzie getting back into it pretty quickly then Mackenzie and Emily D are both going to be pretty good as expected and Briana is good just dont have her run too much first season. Jari finally showed up today and jogged 3 miles with Iulia and Emily this is apparently her recovery week.
Approx mile paces from yesterday(as I said 2x1.5 on 800 loop- rest still a little long but with 9 minute segements not as big of a deal)
Hunter 6:05
Dylan 6:20
Seon 6:20
Eli 6:30
Louie 6:30
Sean 6:40-45?
Tristan- achilles sore from shoes(I believe he did 1 mile in 630ish)
Joseph - 3 mile jog
Mckenzie 655/735
Mackenzie low 8s- she didnt feel good
Briana 8s and one 16 in 745ish
Emily - ran with Mackenzie on second half of wo- continue this def
Tomorrow will prob be screwed up since Franklin now gets off school every time its sunny. Im supposed to go to mcd at 830 so have to play it by ear. Its a long workout which is fine. Hopefully theyll give some warning about the school.
My knee is fair and my quad is hm certainly not awful. Im worried about it a bit idk if its a stress reaction or just a sore muscle ive never had quite this soreness before. Plus now my ankle is swollen lol from some sort of bite I believe idk. Many of these ache and pains I wouldnt even have thought about at some point in the past but now im more of a baby perhaps. Also running 2-3 months a year doesnt help obv.
Anyway did a hill wo at mcd on Tuesday- it was pretty good- 3xpasture,3xgravel,3xcorcoran then 3x200 I didnt do the downhill sanborns to save my knee. I ran behind Will and Charlie with the two kids Alexi and Isiah- a good positive group. It would actually be fun to race them with Franklin they would prob get 1-2 but then we would have a ton of people potentially in front of will or charlie.
Team doing well the tempo was pretty solid 2x1.5 on 800 loop yesterday. Of course I finally got the notebook today(I had bought one earlier on time but it was wide ruled- blech!) and it took me 10 days to get another one lol- so not much has been recorded over the first 10+ days ugh. The main issue is to get Joseph going which will hopefully not be too difficult it should be ok hopefully. JV boys are looking ok Deron doing good and Jake is trying to get started and there is a new guy Dan from Reservoir who will be good. Girls are doing better than ever Mckenzie getting back into it pretty quickly then Mackenzie and Emily D are both going to be pretty good as expected and Briana is good just dont have her run too much first season. Jari finally showed up today and jogged 3 miles with Iulia and Emily this is apparently her recovery week.
Approx mile paces from yesterday(as I said 2x1.5 on 800 loop- rest still a little long but with 9 minute segements not as big of a deal)
Hunter 6:05
Dylan 6:20
Seon 6:20
Eli 6:30
Louie 6:30
Sean 6:40-45?
Tristan- achilles sore from shoes(I believe he did 1 mile in 630ish)
Joseph - 3 mile jog
Mckenzie 655/735
Mackenzie low 8s- she didnt feel good
Briana 8s and one 16 in 745ish
Emily - ran with Mackenzie on second half of wo- continue this def
Tomorrow will prob be screwed up since Franklin now gets off school every time its sunny. Im supposed to go to mcd at 830 so have to play it by ear. Its a long workout which is fine. Hopefully theyll give some warning about the school.
Monday, August 8, 2016
Taken behind the woodshed aka 9 mile run @ Loch Raven
So yesterday ran with TT at Loch Raven(the standard old starting point at Dulaney Valley and Seminary. Went out and did the 4 miles over to Loch Raven Rd(or whatever its called) then crossed over and did a little 1+ mile loop down by the reservoir and came back. My legs were pretty much shot after about 7 miles or so the last 10-15 minutes were a struggle- a slow trot lol. Ended up at 82 minutes for the run which was probably a little more than 9 miles. Not really moving along heh. The main concern was that my abs were a little bit sore after this- long and significantly hilly run- later after nap and the next day it felt better but still there a little bit. My knee was sore a little during but also felt better today.
Then today ran with Jari at Mcd just the eay run down course to HH then 1 loop and back up Farm Rd plus one lap- a short 5(really I say 4.75) Shewas saying her achilles was sore keep an eye on that def.
Prac starts in 2 days.
Then today ran with Jari at Mcd just the eay run down course to HH then 1 loop and back up Farm Rd plus one lap- a short 5(really I say 4.75) Shewas saying her achilles was sore keep an eye on that def.
Prac starts in 2 days.
Saturday, August 6, 2016
Two distance runs and possible??? races for fall
Yesterday ran with Jari 4 miles easy at L Res a nice recovery day. Then today ran by myself at mcd- down course to HH 2 loops and back up farm rd plus a lap 48:15. Felt fairly stiff at the beginning and still kind of sluggish until almost the end. Have had 3 easy days in a row hmph but still slowly getting back into it.
Had I think 34 miles on 6 runs this week. A bit short of what I wanted but if you add two runs then im right there. So stay on top of consistency. Next week preseason starts so I will be running on my own more. Do the best I can to keep it going and really increase. We'll see heh.
I was looking at some races for the fall while watching first night of swimming finals.
8/12 Howard County 5k
8/21 NCR 10k
9/5 Labor Day 5k Liberty HS
9/10 Stevenson 8k XC
9/25 Bachman Valley half marathon(I already signed up for this)
10/23 5k XC Mcrrc derwood
11/6 Gerrys race 8k xc
11/13 Dustin Bauer 3.05m xc
Hopefully I will do more than 0 of these lol.
Had I think 34 miles on 6 runs this week. A bit short of what I wanted but if you add two runs then im right there. So stay on top of consistency. Next week preseason starts so I will be running on my own more. Do the best I can to keep it going and really increase. We'll see heh.
I was looking at some races for the fall while watching first night of swimming finals.
8/12 Howard County 5k
8/21 NCR 10k
9/5 Labor Day 5k Liberty HS
9/10 Stevenson 8k XC
9/25 Bachman Valley half marathon(I already signed up for this)
10/23 5k XC Mcrrc derwood
11/6 Gerrys race 8k xc
11/13 Dustin Bauer 3.05m xc
Hopefully I will do more than 0 of these lol.
Friday, August 5, 2016
Thursday distance run
Ran yesterday with Hunter at Mcd. Felt stiff for first couple of miles then semi tired for a few miles. Did course to HH 1 1/2 loops then out and across the front of campusup Farm rd. It was 42 min back to track then ran 14 minutes on the football field which I felt much better on. So easy 56 min for 7 miles- good.
Also jogged a mile in the morning while Zach R was doing 200s which helped on Tuesday so I tried it again. The pm run was pretty good even after 2 wos in 3 days so good.
Also jogged a mile in the morning while Zach R was doing 200s which helped on Tuesday so I tried it again. The pm run was pretty good even after 2 wos in 3 days so good.
Wednesday, August 3, 2016
4x1000 grass/200 jog
Ran at Hannah More with mainly Hunter and Tristan(Miles Fadhili and Wynton did part of it for conditioning). 4x1k on 400 field with 200 jog. 358,354,351,351 with the 200 jog in around 1:02 average. Felt ok not amazing not bad. nothing really hurt excessivly which is unusual heh. My knee was a little better than it has been after this wo. We'll see how it is tomorrow. This was not bad on the track it would be close to 345s which is good for where I am now. 5.5 miles total I only have about 17 miles so far this week. Blech I will hit a long run Saturday and at least one double which should help bump it up a bit. Still prob short of 40 hmph. But the main thing is to stay consistent. Nice dinner with Zach, Reedy, Lou and Brian at buffalo wild wings some good track blabber
Tuesday, August 2, 2016
easy 6 at mcd
Ran by myself- some light rain. Also they fixed the bridge at the 1.5 mile mark of the course so it wont flood anymore which is nice. Anyway ran down on course then 2 loops in HH in about 1920 which felt ok. Not as good as yesterday but fine. Then had a nice internal debate whether to go up farm rd or not which obv led to me going up farm rd lol. did a lap on track for 4740 total not bad.
Watched a youtube video(which obv i do incessantly now on various topics) by a cardiologist on the dangers of marathon training leading to hardened heart and a fib etc. The problem is he of course all of the lamest pop culture running points(born to run lol- im surprised dean karnazes wasnt thrown in there too) and also said to swim/crosstrain etc(i suppose in moderation) but advocated high intensity interval training which doesnt make a whole lot of sense or they def need to explore it more. Why would repeatedly spiking your HR to like 180-200 be better than prolonged 140-160. And of course youre going to have more toporin(i forget the spelling its a heart attack by product basically) after running a marathon its a greater than normal stress on the heart. The problem is potentially a lot of people dont train properly and more importantly race properly. Interesting anyway
Anyway I dont do this for my health I know it is def detrimental sometimes lol. If there nor more posts it means I dropped dead lol- although it could also mean training went into the crapper again for a while. Will try to avoid both of those outcomes at least for a while heh.
This day got posted out of order for some reason btw. I think this was last Saturday. That will be quite meaningless when I read this again 2 years from now(or never) but whatever.
Watched a youtube video(which obv i do incessantly now on various topics) by a cardiologist on the dangers of marathon training leading to hardened heart and a fib etc. The problem is he of course all of the lamest pop culture running points(born to run lol- im surprised dean karnazes wasnt thrown in there too) and also said to swim/crosstrain etc(i suppose in moderation) but advocated high intensity interval training which doesnt make a whole lot of sense or they def need to explore it more. Why would repeatedly spiking your HR to like 180-200 be better than prolonged 140-160. And of course youre going to have more toporin(i forget the spelling its a heart attack by product basically) after running a marathon its a greater than normal stress on the heart. The problem is potentially a lot of people dont train properly and more importantly race properly. Interesting anyway
Anyway I dont do this for my health I know it is def detrimental sometimes lol. If there nor more posts it means I dropped dead lol- although it could also mean training went into the crapper again for a while. Will try to avoid both of those outcomes at least for a while heh.
This day got posted out of order for some reason btw. I think this was last Saturday. That will be quite meaningless when I read this again 2 years from now(or never) but whatever.
2+ loops in HH et al/ Piney Grove o+b 44:00
Ha! You probably thought it was going to be another year until I posted again. Fooled you! Since I am talking to a non-existent person or possibly a disembodied spirit I will not carry on with that particular brand of nonsense and instead will get straight to the point.
Of course that should be a cue to ramble inanely for another paragraph or so but actually I should have gone to bed approx 90 minutes ago so I will actually get to the point.
Anyway I did a light workout with Dylan last Friday he did 8x2:00/2:00 jog and I did 8x1:00/3:00 jog since I had already done 2 wos that week and there was a long run the next day. It went fine it felt a little quicker which is the point. My knee was semi sore afterward. And then we did the run at NCR the next day I felt ok after getting warmed up but it was still sore and then sore later in the day. I went back with Sean- his IT band has been a little sore although is hopefully getting better(it was good yesterday).
So last week was 36 or 38 miles I forget in 6 days. Not 40 but ok.
Then I took Sunday off to rest my knee- also my quad was oddly sore inside for a couple days so rest that. Do I have a brain now??!? Nah lol.
Monday we did 2 wu then 2 loops in HH + out and keep going until we got to 20 minutes. I led the first loop(this was with Hunter and Ryan)- first loop 8:07 Hunter said it was the best shape Ive been in since hes been here. Yay- also prob accurate unless a year ago heh. Then the second loop I tired a bit it was 12:25 at 1 1/2 loops and I actually forgot to look at the two loops prob about 16:40 which was the goal- so we went out and I finished up right by the fence entrance by the little hill going to the horse fields(blast furnace) for future reference.
I got some more cramping in my calves and also in my left hip flexor. I assumed that was hopefully cramp(to be new zealandish) and it seems to have been because it was fine today.
Today I jogged a bout a mile and a half at Franklin in the am with Naomi and Zach who is home for a week nice! I wont count that as mileage but I think it helps loosen me up obv. Then a nap and I ran at the church. Just out and back up Piney Grove rd to the stop sign and back. 23 min out and 21 min back. Felt very good just trying not to go too fast which is a good sign. Knee a little sore. This run is def not more than 6 miles although I think Ive claimed it as much as 7 in the past lol. Unless I was REALLY feeling good lol.
Tomorrow 4x1k/200 jog. Only one week to go until preseason.
Of course that should be a cue to ramble inanely for another paragraph or so but actually I should have gone to bed approx 90 minutes ago so I will actually get to the point.
Anyway I did a light workout with Dylan last Friday he did 8x2:00/2:00 jog and I did 8x1:00/3:00 jog since I had already done 2 wos that week and there was a long run the next day. It went fine it felt a little quicker which is the point. My knee was semi sore afterward. And then we did the run at NCR the next day I felt ok after getting warmed up but it was still sore and then sore later in the day. I went back with Sean- his IT band has been a little sore although is hopefully getting better(it was good yesterday).
So last week was 36 or 38 miles I forget in 6 days. Not 40 but ok.
Then I took Sunday off to rest my knee- also my quad was oddly sore inside for a couple days so rest that. Do I have a brain now??!? Nah lol.
Monday we did 2 wu then 2 loops in HH + out and keep going until we got to 20 minutes. I led the first loop(this was with Hunter and Ryan)- first loop 8:07 Hunter said it was the best shape Ive been in since hes been here. Yay- also prob accurate unless a year ago heh. Then the second loop I tired a bit it was 12:25 at 1 1/2 loops and I actually forgot to look at the two loops prob about 16:40 which was the goal- so we went out and I finished up right by the fence entrance by the little hill going to the horse fields(blast furnace) for future reference.
I got some more cramping in my calves and also in my left hip flexor. I assumed that was hopefully cramp(to be new zealandish) and it seems to have been because it was fine today.
Today I jogged a bout a mile and a half at Franklin in the am with Naomi and Zach who is home for a week nice! I wont count that as mileage but I think it helps loosen me up obv. Then a nap and I ran at the church. Just out and back up Piney Grove rd to the stop sign and back. 23 min out and 21 min back. Felt very good just trying not to go too fast which is a good sign. Knee a little sore. This run is def not more than 6 miles although I think Ive claimed it as much as 7 in the past lol. Unless I was REALLY feeling good lol.
Tomorrow 4x1k/200 jog. Only one week to go until preseason.
Wednesday, July 27, 2016
Whaaat? haha (6x800 H More 800 loop)
So I actually felt good throughout an entire workout today. That is the first time this summer that that has happened- but its pretty much par for the course(nice golf crossover obv) that it will be 4 or so weeks before you start to feel better- esp after months(yearsish) of inactivity. We did 1 mile wu then 6 x the 800 loop with 1:00 rest. I gave them 1:30 on the last two as Sean was tired- also his IT band was sore and we should have had him only do 4 or so but he didnt say anything about it until after and I stupidly forgot. Hopefully he should be ok if he takes it easy and stretches.
So it was me Tristan and Sean we each led 2 of them I did #2 and #6. We did more or less 317,311,316,315,319,305. It felt quite tolerable and pretty nice even though it was 90-92 but the loop is shady. What a difference 2 days makes even though it was only about 5-7 degrees cooler I felt much better. Good sign if I can just keep going.
Fadhili,Mica,Deron and Vivi did 3 sets of 4 times the steep hill and then a medium pace 800- Fadhili did 242 which is not bad def and Deron wasnt that far behind him like about 250. I told him he did that in an 800 race I think or he would have. He will be a solid JV guy in xc and then well find some good stufffor him to do in track def. Its nice when the kids that are hard workers get better obv.
Oh yesterday was a double 3 miles easy with Merritt in the am shes not too into running right now which is fine except she already signed up for Baltimore marathon whoops. But if she really not into it then she can blow it off obv.
I need to start hitting some longer runs if im going to do the half btw
So it was me Tristan and Sean we each led 2 of them I did #2 and #6. We did more or less 317,311,316,315,319,305. It felt quite tolerable and pretty nice even though it was 90-92 but the loop is shady. What a difference 2 days makes even though it was only about 5-7 degrees cooler I felt much better. Good sign if I can just keep going.
Fadhili,Mica,Deron and Vivi did 3 sets of 4 times the steep hill and then a medium pace 800- Fadhili did 242 which is not bad def and Deron wasnt that far behind him like about 250. I told him he did that in an 800 race I think or he would have. He will be a solid JV guy in xc and then well find some good stufffor him to do in track def. Its nice when the kids that are hard workers get better obv.
Oh yesterday was a double 3 miles easy with Merritt in the am shes not too into running right now which is fine except she already signed up for Baltimore marathon whoops. But if she really not into it then she can blow it off obv.
I need to start hitting some longer runs if im going to do the half btw
Monday, July 25, 2016
Monday Loop workout-melting
Ran with Dylan(as well as Ryan and Lucy but they were separate). 1.25 wu down to HH thn the wo was 3x1 loop starting every 10 minutes. I already felt hot after the warmup heh. It was about 95-96 on the drive down so def warm. First loop 822,felt ok splashed a bit of water on myself, second loop I led in 819 feeling tired by last third of loop, took extra rest(about 2 or 3 minutes) and then ran the opposite way after Dylan started. Ended up almost making it to the halfway mark as he went a little slower(although thinking about it now I think I messed up I waited a minute? but I was thinking I waited two minutes- oh who knows lol. Btw my calves were cramping semi significantly after the second one and on the warmdown where obviously I got dropped.
Need to keep working on hydration. I feel like if I am able to lose the rest of the extra weight I have which is approx 10 pounds maybe I wont sweat quite as much? as its obv insulation. That could be not true though hopefully I will find out. Of course I have to cut down on sweets which is difficult. One thing at a time.
Also I would like to note that I have had more posts(3) than in all of 2015(2). Lol
Need to keep working on hydration. I feel like if I am able to lose the rest of the extra weight I have which is approx 10 pounds maybe I wont sweat quite as much? as its obv insulation. That could be not true though hopefully I will find out. Of course I have to cut down on sweets which is difficult. One thing at a time.
Also I would like to note that I have had more posts(3) than in all of 2015(2). Lol
Sunday, July 24, 2016
July running
So this summer has been ok. I have had 4 weeks of averaging around 40 miles per week in July. I think it was 41,42,34,46. Doing some workouts twice a week with the team. Mainly Sean and Dylan although Hunter and Tristan have been around some as well. Standard stuff of good steady loops in the woods in various combinations weve done 3x1 loop and 2x1 1/2 loops pace around 8:20-8:30 per loop. Then running at Hannah More on Wednesdays last two weeks were 3x1600 on the 800 loop I did 632,627,620 I think that was a 2 minute rest then last week we did 12x400 start ev 2:00 to give them a little break from long intervals and I averaged about 90. I have the annoying minor breathing problem that I get in my chest and throat- this may be allergies or something with the hot weather its been off and on for like 2 weeks. Investigating. Also got a bit dehydrated as usual a few days ago as Im basically drenched in sweat after every run its getting a bit ridiculous lol.
Team is looking ok we'll see how things shape up(ha) in a few weeks when preseason starts. The twins have been away for basically the entire summer actually hopefully they could conceivably show up tomorrow although its supposed to be hot so they might wuss out heh. Joseph and Mckenzie are both kind of mia right now but hopefully when preseason starts theyll be ok. We shall see.
Also I signed up for Bachman valley 1/2 marathon which I have never done although I should have. The last time I ran a half marathon was ... ? Chances of actually starting the race ... ? Haha
Will try to hit average of 50/week in August. Will I be able to break a nice 0 for 7 or 8 in terms of running during the school year since starting at Franklin? The exciting saga continues in a couple weeks! Btw I think im good for 620 as a tempo pace right now which is not really awful. Once the team starts practice I will start wos on my own mostly and that is a good place to start.
Team is looking ok we'll see how things shape up(ha) in a few weeks when preseason starts. The twins have been away for basically the entire summer actually hopefully they could conceivably show up tomorrow although its supposed to be hot so they might wuss out heh. Joseph and Mckenzie are both kind of mia right now but hopefully when preseason starts theyll be ok. We shall see.
Also I signed up for Bachman valley 1/2 marathon which I have never done although I should have. The last time I ran a half marathon was ... ? Chances of actually starting the race ... ? Haha
Will try to hit average of 50/week in August. Will I be able to break a nice 0 for 7 or 8 in terms of running during the school year since starting at Franklin? The exciting saga continues in a couple weeks! Btw I think im good for 620 as a tempo pace right now which is not really awful. Once the team starts practice I will start wos on my own mostly and that is a good place to start.
Tuesday, March 1, 2016
I'm Back
The concept of blogging is probably becoming passe already but I'm back after a one year hiatus. Also I think starting this site coincided with the end of my competitive running. But no worries.
This will be brief as I have to get to bed.
Status: out of shape after winter of limited running, also ab may be a new limiting factor. But maybe not.
Goal for March- a modest 35 mpw average. One wo per week of cruise intervals and building long run. Run at Wrrc 5000 march 19th.
Todays run was easy 4 miles at mcd- ran the firt mile with Dalton and Will on track then 3 out and back. This is the fourth day of running and Im already feeling better. Good
Team wo was 10x150 for most of the veteran people. Either jog back or jog around. I might write up some team goals on here although prob show them as well obv.
See you tomorrow.
This will be brief as I have to get to bed.
Status: out of shape after winter of limited running, also ab may be a new limiting factor. But maybe not.
Goal for March- a modest 35 mpw average. One wo per week of cruise intervals and building long run. Run at Wrrc 5000 march 19th.
Todays run was easy 4 miles at mcd- ran the firt mile with Dalton and Will on track then 3 out and back. This is the fourth day of running and Im already feeling better. Good
Team wo was 10x150 for most of the veteran people. Either jog back or jog around. I might write up some team goals on here although prob show them as well obv.
See you tomorrow.
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