Sun/Mon

So first of all 40 miles last week which is ok. Yesterday a jogged 3 easy miles w Ashley Sierra and Dan. Then drove down to re lee since tt had been working at the store. Did a solid 7 w him(he was doing 13-14) which felt a little hard but mostly good. my knee was sore at the end. Then today ran w anna at her house 6 miles on the pancake run trails which felt good.

Practices today Ashley rann 8x40 she is still not so good on wu haha but the last 6-7 looked quite good. Sierra did some hurdling. In the evening practice Michael and Merritt did 12x1:00/1:00 jog which looked solid plus 4x200 at the end. Solid 5 miles for them. The rest of the people are still developmental. Allison is getting better slowly.

rest of week

so the rest of the week went like:

Thursday- AM Ran with Ashley and Dan at Franklin. I was undecided on whether to run or not but shockingly decided to run! WHat a miracle. So it was 800m wu then 5x300 on turf in right around 60 for all of them except the 4th one was slower like 62-63. Ash did well slowly getting used to longer things. Her feet are still a bit sore we walked two laps after to hopefully strengthen them.

PM- Ran at Mcd with a lively group of anna, cmac, merritt, michael mer- 5 miles for me on the 5mile loop

Friday- 3.5 miles easy at River rd trail

Saturday- Ran with group in am at LRes trails. 5 miles O+B and then added on a mile with anna at the end. Merritt ran 5 miles and was a bit tired. Dontoverdo it with her!!

So 40 miles for the week that is a modern mircale obv. I might run again today not sure like 3 miles.

Expansion Time

So ran a good 5 today with anna at her house. Had a funny headache inthe morning but it went away mostly by the day. Feeling ok 23.5 miles in 4 days not bad.

I think im going to expand the glob a bit to start putting more of the various team/runners workouts. So they first tempo workout of the summer went something like this.
These started more or less every 5 minutes(at the 400 field obv)
Michael M 5x800 310 with last one 256
Dakota- with Michael
Merritt 4x800 312-317 plus 400 in 87
Laura 4x800 330-337
Brandon 3x800? + 400 around 330-340
New/newish people- Sarah M,Aliyah,Allison,Allie,Ethan,Brad,hm possibly some more people that i forgot. Sarah looked good and so did aliyah. The girls will be very good next year. Sarah is doing FH not XC but shell do track.

i want candy

so another week of running in the books(or not haha). Im not sure what i ran last week but at least this week ive kept track for 3 days.

Sunday 6 miles with anna
Monday 5 miles
Tuesday 7+ miles with anna at OR- ran 2 loops up top and cut straight to parking lot at end total of 57 min for a little over 7 prob 7 1/4 or so. felt quite good- i overslept before practice so slept for 3 hours or so which prob helped. Felt vastly vastly better than this run last week and that was only one loop heh. I guess as of now things are a go for a fast run maybe 620 pace/effort at the hashawha race. well see.

sleepy time 10000

ran w michael merkle today at mcd. straight to woods for 3 loops and come back . felt good today even though it was very hot. good water drinking recently. foot was pretty good(which is what i meant by felt good heh). 42:30 for approx 5 1/4. im sleepy now but ill prob try to get thru the womens 10k

dehydration synthesis

there was prob some of that going on in me today. Now im trying to remember what i ran last saturday and i cant. my record keeping is pretty shoddy these days lol. one problem obv is that when everything is a distance run they all blend(not run) together. i probably ran with anna i presume.

anyway the last 3 days are:

Sunday- a double! am just under 4 miles to finish the pancake run on the roads. Pm ran w merritt and anna at cockeys mill liberty res trails- 15:30 out and back

Monday- ran w anna- started from bridge and ran over to good trails in l res. 45 min- this was a faster pace prob 7:10-7:20 effort and i could feel it in my foot

Tues- ran w anna at O ridge. Felt like crap for first half of run and better by end. 42:52 for the standard loop- 1st mile,up into woods for one loop and return. Foot was tolerable.

Im off to drink some water. Supposed to be hot as crap next 2 days. easy day tomorrow.

summer restart as usual

so im running a bit again which is nice. I can at least do distance runs so i will try that for a while(this month). One thing to note is that my PF does in fact get better(i think) when i take the heel insert out. But then my heel is at a bigger risk potentially heh.

So so far in June I have(if i can remember)-
1st- 3 miles with Patrick Josh David and Luke- felt fast but wasnt really- also some good pre run frisbee
2nd- Thursday- this was only 2 days ago but im a little unclear on what was done. Ashley did the 200s at mcdonogh ah yes i ran with TT before that- 4 mile loop plus a little extra to actually make it 4.
3rd- ran with anna 45 min at her house- this was the best run in a long time
today- ran with anna again 35 minutes at her house- this was another nice run not as good as yesterday though my foot was a little sore. Still nice though.

The track season was a relative success highlighted by ashley obv. hopefully she will go to nationals in 2 weeks. Also the boys had a good season teamwise.