long run and regular run

Ran 9 miles with Anna yesterday- maybe a tiny bit less but call it nine. From her house out to end of ivy mill then loop around through the neighborhood to the right and back. Felt good my foot was a little sore but not bad. Then 6 miles this am with jamie and anna which was fine. the new shoes seem to be doing some good. I prepped the other pair todya and was going to try them on a 3 mile pm run but had to give rides etc etc so just went home- tomorrow. Although actually wednesday cuz theres a wo and a meet tomorrow.

Prediction Run

So today went fairly well. The course started at the gate in Loch raven due to construction on the bridge at that start. SO O+B one way then O+B up to top of providence. No splits obv I was just running at 2 lefts/breath every oncec in a while. Felt fine obv i couldnt go much faster but just ran along steadily. I couldnt decide whether to ease off at the end to try and hit the predicted time but then just ran to the end. My time for the "5" was 30:49 which is not bad. The race was approx 100m short(as often the case heh). Predicted 31:35 so it would have been fairly close heh. Obv not that important.

My foot was tolerable I had the new black 2150s without a heel pad. My achilles was actually old school sore plus the pf a bit. Not bad but I think ill stick with the pad still prob. So today was ok I will write up some wos for january.

Also ashley b broke her collarboone by falling in sharks and minnows which is sickening ugh not too too long but still- shit

practice wo

so did a session on the track today. anna ran 5x1600 and i ran the first 800 and last 400 of each one. It was fine although cold and windy. Between 630 and 640 pace but I ran 6000 meters so that is good. My foot was obv there not painful but stiff/soreish. Also im trying to avoid getting sick. I got my 2 pairs of new shoes i have to alter them tomorrow.If i can find the knife heh. Luckily we dodged the major snowstorm thank god and should get through december without really any snow of more than 1" which is nice. 1/3 of the way! I guess I have to write in my race book for the run on saturday. I think 620 pace is a good goal.

mild progress

so things are proceeding as they will. My foot is molassesly getting better but its def better. Need new shoes which i will order presently. All the people are back from their various locations which is fun obv. Had a fun run with beth jamie anna and em today.

We did two wos the two days before today- 4x5 min and 2x15min- tomorrow im going to do 8x1min a touch faster to see how that is. Then easy on saturday possibly long on sunday and then wo prob tuesday. Mileage should be around 40-45 this week.

run in the dark

so last two days were 5 miles on tmill which i will prob do a fair amount this winter obv. Then today ran 6 miles with TT(and dave for half) mostly in the dark which meant we were running slowish like 750 pace which felt like 720 or so. im only worried about what it felt like haha which is fine obv. foot was pretty much ok. it can be felt a little bit from time to time on these runs. this was my "fast" distance run btw which is acceptable. also the runs in the tmill are always a bit faster whatever that means for relative effort vs run outside(obv easier on tmill). 200s on thursday.

So a new Plan!

OK so I have a 5 week plan. This is a moderate amount not too short and not too long. My foot is doing pretty/quite well. Not 100% but certainly 85-90. I havent tried anythingfast at all other than 4x100 a week or so ago.

So general plan is this- 1 long run,1 faster distance run,1 workout(i refrained from putting quotes around that haha), and one time of strides per week. Also I want to continue icing/soaking and doing my exercises. I am good on the calf raises now but i need to do better on toe scrunching.

so for the 5 weeks:
lr-7,8,8,9,9
faster run prob do a 10k loop regularly this is smart
wo- 8x200,6x400,4x800,10x400,6x800 all at 6:00 pace with a 200 jog
strides- 4-6x100 at 19-20 sec

continue to get better!

Today i ran with em 5.5 miles at mantua m. Yesterday i did 6 miles with Patrick and Josh it was faster than i was used to which was fine.

I need some new shoes

its been a while

So i took a break from training and xc has whirled by. I am back up to running 4-5 miles/day now and my foot is significantly healed. plan is to start doing practice workouts in december at approx 6:00 pace. also keep soaking it and wearing sock and stretching. indoor has started and is hectic obv.