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.
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