Well im fairly tired presently but not horrificly so. 6 miles this am with Emily on the road- far too much road running recently esp with the increase in mileage. Tomorrow one or both runs on grass or turf. SO that was a nice run. Then ran after franklin prac at mcd.
2 lap warmup then everyone did a 2 mile "tempo" haha. Dave and Steve Levin were leading and perhaps trying to show that they still had it etc. So the first 800 was correct 3:00. Then 2:53- it was supposed to drop to like 2:55-7 so not terrible. Then there were some 84s and 83s and the second mile was 5:31 lol. It wasnt too bad for me actually being only 2 miles- my legs felt trashy/heavy from Sunday but the good thing is a 531 was quite doable so good sign. Of course the mcd team got blown apart by that- Ian looked quite good and picked it up significantly on the last lap so that was good. Also Madeline is starting to really step up she ran with the lead boys group and took 2 laps off but practically kept up with Ian on the last lap(she only did 1 but still it was like 78 or something). If she can start training consistently hard she could be a monster in the spring.
After the 3200 I did most of my original wo on the track- 8x90sec with 3:30 jog. I ran the opposite way in lane 6 which is perfect because you get an idea of what the time is but its still just on effort. I was running just about exactly one lap which is like 7-8 sec longer so like 82-83s which is fine. Finished up 6 and wisely didnt do the last two as we had already done the other 2 miles obv and my legs were sore- I went in and biked easy for 5 min. Then I took a hot bath which may or may not be recommended but often seems to help me. Now im off to sanborns for a spicy chicken sausage feast.
Tuesday, January 19, 2010
Sunday, January 17, 2010
Eight Mile
With apologies to Eminem's brief film career this was the real 8 mile heh(I actually havent seen it). I was finishing the papers at 730 and some random guy asked me to drive him so he could move stuff to public storage. So I did which subsequently meant I was unsurprisingly getting to the race at 9:01 AM haha. So a nice 200m warmup to the start and off we went. I was trying to run 6:00 pace and hit the first mile in 602 which was good. The first 2 1/2 miles I was chasing ultramarathoner extraordinaire Serge and caught him on the first major climb- after going thru 2m in 12:00 even which was good. He repassed me on the long downhill for a while but by 3m(18:16) I had gotten a little gap. The third mile was long and the fourth mile was short as even with the downhill I didnt hit 530 haha. Then stayed steady and ground up the hill from 4.5-5.5 but this was the hardest part of the course obv and at 6 I was 36:33 so a 12:48 2 mile. Serge did a good job of keeping me honest in the last 2 miles which were covered in 12:17. So 48:50 total which was fine for the hilly and rainy day with no warmup. Karsten Brown won btw he was fairly far in front- on the way back some guy told me he was 25 sec ahead haha when it was actually more like 45.
So I need to get better obv if im going to run 58 min in 6 weeks but thaat is perfectly doable obv. That was the point of doing this race. My calves were sore again which is not an issue right now but it is worrisome for doing road races(esp longer ones) with flats. Another comical thing which I cant decide if its good or bad is that during this race I was thinking about periodically what I would say about the race on this site. Possibly use it for good motivation as you dont want to have to write something crappy. There were several other things but I cant remember them now haha. A 3 hour nap will do that. Oh one thing is that I stupidly and again unsurprisingly stayed up and wathced the whole ravens game last night which meant 3 hrs of sleep. I then had a fairly solid performance but you dont want to get into the mode of thinking you can run well of off low sleep. Also I didnt really run that well- it was ok but if I had more rest could possibly have been better. Anyway now Im off to clean the house and possibly go to g store. Well see how the legs respond as well as the road makes your quads feel like cement so hopefully the minutes on Tuesday will be good. Hopefully not too muddy as well but itll be fine either way.
So I need to get better obv if im going to run 58 min in 6 weeks but thaat is perfectly doable obv. That was the point of doing this race. My calves were sore again which is not an issue right now but it is worrisome for doing road races(esp longer ones) with flats. Another comical thing which I cant decide if its good or bad is that during this race I was thinking about periodically what I would say about the race on this site. Possibly use it for good motivation as you dont want to have to write something crappy. There were several other things but I cant remember them now haha. A 3 hour nap will do that. Oh one thing is that I stupidly and again unsurprisingly stayed up and wathced the whole ravens game last night which meant 3 hrs of sleep. I then had a fairly solid performance but you dont want to get into the mode of thinking you can run well of off low sleep. Also I didnt really run that well- it was ok but if I had more rest could possibly have been better. Anyway now Im off to clean the house and possibly go to g store. Well see how the legs respond as well as the road makes your quads feel like cement so hopefully the minutes on Tuesday will be good. Hopefully not too muddy as well but itll be fine either way.
Saturday, January 16, 2010
Triple Crown Plus
So lots of activity at PG over the last 24 hours. First the IAAM/MIAA champs. McDonogh dominated the girls as expected highlighted by Madeline winning a gutsy 3200 over Elizabeth Tauber by less than a second- a great battle. She also ran a stellar 1600 in 5:09. Kristen B won 1 or more events and everyone contributed significantly of course. The boys got an impressive win over Gilman by a significant margin- wins in shotput and pole vault helped clinch as well as MVP Justin Gross winning 3 events(LJ,TJ,55Hur) and coming 2nd in SP- stellar. The JV even managed to win which was a complete surprise. A triple victory fabulous!
Then I tiredly drove back down today to see Anna run. She had a good effort despite having some soreness in her IT band. A 534 for a PR in the mile then she didnt run the 800 which obv was fine. Then went home early which was nice actually.
After a short nap went to Franklin for another practice(ran 6.5 with Em and team this am).Jeff did 5x1000 in avg 3:14 with 3:30 rest. A good strong wo indeed. I did 2 200s of each 1000 with the plaid flats on. I could still feel my foot but after about 2 it stayed the same throughout the rest of the wo. Then I actually suceeded in icing which is a minor miracle. Btw pushups have fallen by the wayside this week I will start them again tomorrow.
Tomorrow have the 8 mile race at Peerce's. Hopefully 6:00 pace although it is nice and hilly. I will be interested to see how I feel and how my foot feels after the last 2 days. Get to bed early tonight- I will have to blow off the Ravens game oh boo hoo haha. Unfortuantely im a big traitor I suppose and hopefully they will lose just because I dont feel liek hearing another week of Ravens crap ugh. We shall see obv.
Oh another fair week consistent mileage was a little under what it shoudl have been. Hope to be in low 60s next week.
Then I tiredly drove back down today to see Anna run. She had a good effort despite having some soreness in her IT band. A 534 for a PR in the mile then she didnt run the 800 which obv was fine. Then went home early which was nice actually.
After a short nap went to Franklin for another practice(ran 6.5 with Em and team this am).Jeff did 5x1000 in avg 3:14 with 3:30 rest. A good strong wo indeed. I did 2 200s of each 1000 with the plaid flats on. I could still feel my foot but after about 2 it stayed the same throughout the rest of the wo. Then I actually suceeded in icing which is a minor miracle. Btw pushups have fallen by the wayside this week I will start them again tomorrow.
Tomorrow have the 8 mile race at Peerce's. Hopefully 6:00 pace although it is nice and hilly. I will be interested to see how I feel and how my foot feels after the last 2 days. Get to bed early tonight- I will have to blow off the Ravens game oh boo hoo haha. Unfortuantely im a big traitor I suppose and hopefully they will lose just because I dont feel liek hearing another week of Ravens crap ugh. We shall see obv.
Oh another fair week consistent mileage was a little under what it shoudl have been. Hope to be in low 60s next week.
Thursday, January 14, 2010
FMTC Colors
Also obv I matched the site colors up to the team colors so hopefully the few readers will enjoy that
A wee bit tiwed
I am a little short on sleep but not badly so. I thought of the currently playing(and annoying after approx 3 watches) Elmer Fudd Geico commercial while writing the title of this post. So today the morning run was tiring- 6 miles with Jamie- not terribly slow though just over 8 min pace which is certainly tolerable. Now he is off to Va for a while so Im pretty much the last one left except Em is still here for a week or 10 days.
Then I ran 35 min with the boys in neighborhoods which felt depressingly fast for about the first 10 min- but obv im tired. Then 4 strides? on the turf lol in like 19-20. And then I drove down to mcd to see what was goin on and ran 2 easy miles with jeff. So that wont count but still 12.5 miles of running today even though only 10.5 count. I feel ok right now. I moved the wo back to tomorrow cuz i felt tired this am. SO I will do that tomorrow it should be fine.
Then on to PG Friday night and Saturday for MIAA/IAAMs and Maryland Invit respectively. Should be exciting- I predict hmm 528 and 225 for Anna which are pretyt much total guesses I think she is obv more trained for a 3k right now but whatever. ok i better go to bed im gonna try to run at like 730 and 12 tom.
Then I ran 35 min with the boys in neighborhoods which felt depressingly fast for about the first 10 min- but obv im tired. Then 4 strides? on the turf lol in like 19-20. And then I drove down to mcd to see what was goin on and ran 2 easy miles with jeff. So that wont count but still 12.5 miles of running today even though only 10.5 count. I feel ok right now. I moved the wo back to tomorrow cuz i felt tired this am. SO I will do that tomorrow it should be fine.
Then on to PG Friday night and Saturday for MIAA/IAAMs and Maryland Invit respectively. Should be exciting- I predict hmm 528 and 225 for Anna which are pretyt much total guesses I think she is obv more trained for a 3k right now but whatever. ok i better go to bed im gonna try to run at like 730 and 12 tom.
Tuesday, January 12, 2010
What's a columbarium?
It sounds radioactive but it actually a place for respectfully holding urns and other remains. There happens to be one on the other side of the McDonogh chapel. I did not know the first and had probably forgotten the second. All of this was revealed in the warmup today. Also there was a lot of giggling about various sillinesses(sp?)- doesnt look wright <---hardee-har-har.
Anyway on to the workout 4x2000 starting every 9:00. Jamie did 1600s and Em did 8x400. There was still a 20m patch of snow in lane 1 which we managed to negotiate without too much difficulty. Times were 7:26,7:24,7:24,7:14. Effort was appropriate and easier than last week so good. Starting next week I will be doing this more significantly by meself and then the next week completely by myself- unless I can start doing these with Lou once a week which is a good idea. Haha I just noticed the "meself" in the last sentence but I will leave it as it is amusing. Anyway a good solid workout for all 3 of us.
Calf was a little tight after but no prob- this was the longest wo I have done since...way back when. Next weeks total distance will be shorter I think its 3x2400 but im not sure I might have switched something. The pace as i said was fine and I feel perfectly comfortable with going down 8 sec per month rather than 4 for at least the first 2 months and possibly the first 3 so well see how that goes. Just stay patient and consistent obv.
In other news the meets have gone well recently. Jeff got another PR in the 3200 running 1027 to move into the #2 spot in B County so good for him! Martin,Josh,Esanye,Katie G,Sierra,Laura and others recorded PRs on Monday. Its nice to see what our team can do at a better track and now they are starting to know what they are doing. Congrats! Now we have one more meet tomorrow and then 2 weeks of training for counties. Then 10 days till regionals and another week for states.
Lastly the weather seems ready to finally warm up a bit. The cold doesnt even bother me really which is good. I seem to be sweating more and more now so that is annoying like today it was prac like I jumped in the pool which made things a little chilly. Although I had 3 shirts on so what do u expect. Ooof long post enough.
Anyway on to the workout 4x2000 starting every 9:00. Jamie did 1600s and Em did 8x400. There was still a 20m patch of snow in lane 1 which we managed to negotiate without too much difficulty. Times were 7:26,7:24,7:24,7:14. Effort was appropriate and easier than last week so good. Starting next week I will be doing this more significantly by meself and then the next week completely by myself- unless I can start doing these with Lou once a week which is a good idea. Haha I just noticed the "meself" in the last sentence but I will leave it as it is amusing. Anyway a good solid workout for all 3 of us.
Calf was a little tight after but no prob- this was the longest wo I have done since...way back when. Next weeks total distance will be shorter I think its 3x2400 but im not sure I might have switched something. The pace as i said was fine and I feel perfectly comfortable with going down 8 sec per month rather than 4 for at least the first 2 months and possibly the first 3 so well see how that goes. Just stay patient and consistent obv.
In other news the meets have gone well recently. Jeff got another PR in the 3200 running 1027 to move into the #2 spot in B County so good for him! Martin,Josh,Esanye,Katie G,Sierra,Laura and others recorded PRs on Monday. Its nice to see what our team can do at a better track and now they are starting to know what they are doing. Congrats! Now we have one more meet tomorrow and then 2 weeks of training for counties. Then 10 days till regionals and another week for states.
Lastly the weather seems ready to finally warm up a bit. The cold doesnt even bother me really which is good. I seem to be sweating more and more now so that is annoying like today it was prac like I jumped in the pool which made things a little chilly. Although I had 3 shirts on so what do u expect. Ooof long post enough.
Monday, January 11, 2010
A symphony of color
http://www.youtube.com/watch?v=1BPoMIQHwpo
So yesterday ran at the old house before dinner. Started just before sunset ran until just after sunset. Felt quite light and loose especially for first 15 min and last 10 min. Did an old road loop it was cold and still- hard to describe the sky in words obv- there are way more shades than we have words for of course. Where does one blue/red/whatever start and another end? This is why I think we should work on telepathy more but its good the way it is now too because its good to see things for yourself. And describing things in words,while generally somewhat futile, is at least an attempt to communicate something which is good. So ran just long enough to see the first stars right before finishing- suffice it to say this was obv an outstanding run. It brought to mind another one from prob 15 years ago when the full moon was enormus and I felt like I could just hop right up to it.
Anyway to come back to earth so to speak long run today and then meet at PG. Lots of meets this week heh- PG,Armory,PG,PG. Today hopefully some good qualifiers for counties. Now go look at the sky.
So yesterday ran at the old house before dinner. Started just before sunset ran until just after sunset. Felt quite light and loose especially for first 15 min and last 10 min. Did an old road loop it was cold and still- hard to describe the sky in words obv- there are way more shades than we have words for of course. Where does one blue/red/whatever start and another end? This is why I think we should work on telepathy more but its good the way it is now too because its good to see things for yourself. And describing things in words,while generally somewhat futile, is at least an attempt to communicate something which is good. So ran just long enough to see the first stars right before finishing- suffice it to say this was obv an outstanding run. It brought to mind another one from prob 15 years ago when the full moon was enormus and I felt like I could just hop right up to it.
Anyway to come back to earth so to speak long run today and then meet at PG. Lots of meets this week heh- PG,Armory,PG,PG. Today hopefully some good qualifiers for counties. Now go look at the sky.
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