Quite sore then better and a r..r..r ?? un still

So yesterday morning(and really the night before after the wo) my heel was quite sore. More toward the back like at the bottom of my HD not really where the PF is.Maybe I should use lots of ABBS in this PO. On second thought lets skip it. I iced which helped little at the time and was going to skip the am run. However it felt better as i walked around on the papers so i ran 3 miles easy around the franklin track with esanye and while he was doing some strides. it was basically 8 min pace or a little under which is good for me and shows progress vs where id be running 830 pace or hobbling along.

In the afternoon after nap it felt a lot better- i was going to run but got a little lazy/smart- i need a good word combo there i think im going with smazy. So no pm run which is fine- it actually means i will not increase mileage this week over last week. huzzah!

Then this am i ran at annas house to help her through the long run- 53 min for about 6.5 in the RAIN which is a nice change. A short run later with franklin means i wont be that rested for the thing tomorrow which isnt really a race haha. Obv it isnt but itll be fun anyway.

Ill have to get out my race notebook though just to dust it off its been what 4 months ugh and about 10 since a real race. Well one step at a time.

3x1600 1:00 rest avg 552

2nd post of the day heh. ran at mcd- wu w jamie and anna then back to track for weekly tempo. 3x16 i did a 1:00 rest rather than 200 jog to get some water. it was hot although the wind was nice. i got a cramp on the second and third ones- not bad just from lots of water i think. so 5:54,5:52,5:48. It was too fast on the first 800 of each one more or less 253,252,252. not all in first lap but obv as normal significantly in the first 200 on the last 2.

Im a little worn down by the heat even after i was ok yesterday and very good 2 days ago- a quick change obv. Keep hydrating as much as possible i need to get juice or something im getting a little tired of water- although i just had some which is good.

next week 4x1600 which is pretty much full distance for a while- at least 8 weeks i say maybe indefinitely. I have to try and hit 6:00 mainly because i have two race type efforts next week. So not too hard midweek- and also obv just want to do the wo right.

I just had some digorno breadsticks they were quite tasty.might have some ice cream even though i prob shouldnt. mileage this week is right on pretty much on btw

double feast and watch out for Dee

my pace of raspberry consumption has dramatically increased so that is good obv. i had a big feast on stocksdale yesterday and a little feast on longnecker this am. yum. i ate so much yesterday that i was actually full just from raspberries. they seem darker in general this year.

anyway steadyish run yesterday at mcd w anna jamie and tyler jason marc. 2xalmost 2 loops wout the hill the second time. it was about 830-835 for the first loop and 1530 for the first run total so about 655 pace more or less. The second one was a little slower like 842 and 1552 so 705 or so. It felt fine obv like a good uptempo distance run- but my legs were a little heavier than they should have been i think near the end. make sure to keep battling Dee. Ive been doing so good and apparently its gooing to cool off. the run this am felt significantly warmer even though it was 84 on the car thermom at 945. i am tired now too so hopefully good rest today and mucho agua will be beneficial. wo this afternoon 3x1600 we'll see how that goes

hugging mother earth/light run in the warm

so this morning i paid homage to our bountiful provider. in other words i stubbed my toe on a rock and fell in the dirt. no major damage just a little scrape it was mildly amusing. 6 miles fairly easy with anna at her house. 5(-) on trails and then extra loop around franklin valley circle which is a little over a mile. felt fine.

in pm ran at mcd with tyler bridger and briefly greg from loyola/umd. he went ahead after the mile mark. i wanted to go with him a tiny bit but did not it would have been a tiny bit too fast prob and its best to be conservative. plus obv i wasnt going to leave them. however it was basically two 730-735s something like that for the first two miles and it felt like we were crawling. i mean it felt slow. so that is a good sign. then we slowed down even more in the woods to wait for bridger because he was tired and ate tacos right before haha. oh well. anyway 40:06 for the 5 mile loop which felt like a walk. a good sign of progress. then i did 2 laps again in the brooks flats and they were fine again- keep doing this i run about 320-325 so far usually.

the conditions feel fine to me honestly it doesnt feel hot at all. good hydration. very good. really it could be hotter heh. that is bizzare. the only issue is with breathing a little bit sometimes on hills which might be some air quality stuff. i cant believe i said that haha what a wimp. also i find it hard to believe that it was supposedly 105 today at the airport. just drink water everyone. i think ill have some now heh

2 nice trail runs

yesterday had a very nice trail run on the river rd trail. 25:30 out and i forget but a bit less than that back it was about 50 min. The good thing is that a 50 min run seems pretty short all of a sudden- esp after finally doing a realish long run on saturday. good.

then today ran at mcd with meech,patrick,josh,marc. ran on course over to HH,2.5 loops, and back up woods rd. then ran 2 laps in the brooks slightly larger flats. I feel like i could wear those without destroying myself so im going to start looking into that. the first time I would wear them in a race would be the BRRC 5000 in 6 weeks. SO I have 6 weeks to get my foot used to them/ready. If i dont then i wont wear them haha- simple enough.

Also had a late Turtle sighting today- someone was out looking around maybe cuz it was so dry. then i was yakking about snapping turtles on the run. i really am a blabbermouth sometimes haha.

Another thing it didnt even feel uncomrtable at all today supposedly it was supremely hot. I am doing a very good job of hydrating this summer. I think it helps that ive cut out soda etc etc/everything but water and some juice. lots of water though :)

long run at ncr

ran at the trail with anna and marc v and a few other franklin guys(marc v did a solid 7 and tyler did about 5 and his leg seemed ok). out to monkton,back down to 2,back up to 4 and then finish. Felt fairly good distance wise i was tired in the last say 1.5 miles but not overly so. 82 min even for between 10.5 and 11 miles. we were running mostly 730-735 in last 4 after prob avg of 745 or so for several of the beginning miles so not bad. weather was quite nice apparently its going to get hot now.fine with me as long as i keep drinking agua.

thinking back now i can really remember my foot being an issue at all. my heel was sore briefly after we got out of the river and my knee was a little sore during. hip getting better that is fine as long as i stretch its not even worth mentioning really at this point.although i mentioned it haha.

63 miles this week havent run that much in a while. i like the distribution im on now of about 11 runs per week- with 2 easy days of singles plus a long run and a tempo. also want to do another steady run or light fartlek with em at like 640 pace up to 700 pace is fine.

Keep it at this level 60-65 for 2 weeks. then trip to cali which should be about the same or a little less- prob have less runs there might not be able to do as many doubles. Then increase again the week after that to upper 60s to 70.

Soon I will have to come up with a race plan for sweet air and rockville- haha. I think i have it already slow and steady stays healthy. thats deep. perhaps i will come up with something more profound as the competitions move closer. but it doesnt seem remotely necessary haha.

5x800 avg 2:56 200 jog/sore/not sore

So i think im going to start putting the wos in the title so that its easier to see when they are when i go back to look on the monthly sidebar. So this was a good wo felt pretty relaxed def which is good. 2:58,2:58,2:58,2:58,2:50 the jogs were 1:10,1:07,1:04,1:10 19:18 for the 4800 total. foot was there but certainly not painful- more on that later. jamie ran the whole thing which was good- it was even running pace for the most part within a second of 89 either way on both laps of each one. I was slowing it down on purpose to hit 2:58 in the last 200. last one tried to run 2:52-2:54 and it was a little quicker. the effort was almost the same for 258 as 250 so thats good. Just neeed it to be that for 240 heh. maybe soon- i mean if i can get my foot right then defintely.

So this morning my foot was a bit sore. after the midday sleep it was much better which is normal. Had a very nice short run with anna. 36 min for an easy 4.5. Had some scrumptious raspberries(since we are in that month now). They were really dark and sweet- yum.

tomorrow long run at the trail hopefully 10 or 10.5 or so. then moderate easy runs- id like to do another 640 pace wo with emily and then 3x1600 next week again with the 200 jog.

Need to: do more barefoot walking.
Not be dumb and do some fast workout yet.(see oops in March heh)
possibly get some in between light trainers for racing? not sure. perhaps at some point I should try some more than jogging running with some type of flats. I think i actually have a semi old pair of more substantial flat type shoes. might have to dig them out.

Anna was talking about water for elephants btw i have to read that.