another workout

SO things are going ok. last week ran 49 miles in 6 days took saturday off because it was montgomery invit and the mileage was a little high. This week is going well so far sunday- 5 with em,mon- wo on tmill 4x5min+1x2min my foot started to get a little sore/tired so I only did 1 2 min rather than 2-3. The pace went from 9.2-9.8 and then 10 on the 2 min. Yesterday ran w jamie em and todd 7 miles at mcd felt a little tired at the end.

Today ran with TT and jamie 12 min wu then 10x2min with 2 min jog on fingers. Moderate wind/cold. Good pace just tried to keep TT in sight which was mildly successful haha. Legs still not used to turning over def. Hopefully I can slowly build speed back up. My foot was sorish on the last 2-3 it seems like 16-20 min is my limit for that right now which is ok. The pace was faster than what I have been doing estimate 540 avg? heh who knows. Tomorrow another 7 then long run on friday 9-10. Hopefully on grass at some point maybe tmill? then run in howard county on sunday if everything is good.

workout??

SO ran with jeff r at franklin- just short of 2 wu then 6x400 on turf with 200 jog. the pace was slow like 95-97 on turf which is a little faster on track obv. I felt ok. Its hard to count this as a wo obv. Maybe I will do it again on Saturday at PG I just thought of that and its a good idea. Then went down to mcd and ran 3.5 on tmill after prac which felt better than yesterday.

still running

So yesterday ran with anna and jamie. short wu followed by 5x4min with 4 min jog +2x2min. The 4 min were good at a moderate effort. My foot was 100% for the first two and 90% for the last 3. The 2x2min were on the track backwards in the outside lane. It felt significantly fast and fairly hard pace unknown prob approx 550m in 2 min? which seems like not a lot given the effort oh well heh. 400m cool down.

Then today ran with jeff r and jamie- 10k loop pus 3 laps for nice 7 in 56 min. Then ran 3 miles on tmill after prac in the new lighter training shoes. I still think i want to put the heel inserts in prob both pairs of shoes.

also franklin boys were ranked 10th in the paper heh good but not really important.

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.