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.
Monday, September 26, 2016
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.
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