Ow/another good wo with patty

So today went down to mcd i was going to do 4-8-12-12-8-4 originally today but then planned to move it to tomorrow. However they were having prac so i decided to go obv heh. The wo was 6-8x2:00 with a 2:00 jog. There werent that many people there so we decided to do it on the track. so i just timed the 600s as the idea was to run 78-80 pace prob. it went 1:57,1:58,`1:57,1:56,1:52,1:50 with finishing the 2 min each time obv and then jogging more or less a 300. My left heel was mildly sore throughout and now is killing me as im typing cuz i tried to ice it with the cold pack. But the freezer is more efficient now that the house is a bit cooler so it is super super cold. I was trying to keep it on but it freezes my heel so i dont. Have to get the water bucket back out or go with the corn. Itll be sore tomorrow but hopefully not too bad. My knee is at 100% right now anyway so thats good. Im surprised the last two were so fast really the 4th one was the hardest for some reason idk why. Then the last two were a little easier. 6 miles total on the day w 2 wu and 1 wd. as long as im ok 2 runs on mon-tue-thu this week is the plan and a tempo interval wo on wed. 2 workouts on the track to get ready for bull run lol. At least(hopefully) itll be faster than the stinker at mcdaniel. Im just thinking right now dont worry about times and splits too much just run.

Also yesterday went down to navy to watch anna. She did quite awesome 12th place overall and 2nd on team. 22:42 on a significantly hilly course. I think she could be a minute or more faster in 2 weeks at paul short. Ah my heel is feeling a little better. In a few min i might hit it with the corn.

short but good wo/Dulaney dual meet

SO yesterday only ran 3 miles before the meet. I need to 100% run in the am at mcd on each meet day. Its too distracting and by the time I wake up its always getting close to time or whatever. I can do a short run like that but generally wos or longer runs are a nogo. SO keep that in mind for next wednesday. Btw with the way i type so at the beginning of a sentence it almost always ends up double capped. And often i go back and fix it bbut i dont feel like it anymore haha. at least not today.

So(lol) yesterday the meet was good. First of all the bus didnt show up cuz it got cancelled on monday due to a mix up by reed. there were then many emails back and forth and briefly(and then repeatedly) got reprimanded for not making a mistake lol. No worries what else is new. At least he started sending out the transportation sheet again. Itll be all organized for a little while and then back to the same stuff.

Anyway more importantly as i said the meet was good. Dulaney of course :/ didnt run hard which is annoying but whatever. Theyll suck at Bull run as usual anyway although we arent in their race. But Merritt had a good bounceback race which is good she felt much better after a good amount of running over the summer its nice for people to get rewarded. Laura was right behind and those two are looking quite good. I wish Laura wouldnt do the play or whatever over the winter cuz thats when points will really matter and it would be good to have two good people rather than just one- well see. Michael almost got the win on the boys side but Cookman caught him in the last 400. Still a good PR and 4 min faster than last year heh. Sterling came 3rd good job there too.

Today i ran 3+ miles with team and then did 10 short 400s on the JV football loop. Start every two minutes- nice and consistent ranging from 1:05-1:07. I need to work on hills Ill look at the sched and maybe add a couple wos in next 6 weeks. Its good that i did this wo even though it was fairly short its still much better than nothing obv. Plus i should still be fine for Sunday(track ladder). Then Wednesday as i said i could do the tempo in the am- i did it a couple weeks ago and it went quite well just have to go to bed early esp on a wednesday. Speaking of that i have to go to bed early tonight too.

Lastly going to navy tomorrow which will be fun! Watching anna run in the meet. Hopefully i can get a ride down with the Roths btw.

3200,1600,1600

Just to update after my tiredness- i did 2+ wu with jeff after the meet. then 3200 in 2:55/2:55/2:55/2:55= 11:40 good- it was a little harder at the beginning i wasnt quite warmed up. Plus humid. start at 14 min so 2:20 rest. started the second one a little too fast 251 then 256 but took a break- minor babiness and using the old tempo shouldnt be too hard(true) so 1:20 break then last 1600 was 252/252 so not bad overall. 2 lap walk cd on grass barefoot.

hopefully merritt wont get a stitch tomorrow!

Oh also the 3200 was certainly faster than my last 3200(almost than the first 3200) of the "race" on saturday lol. What else is new haha.

im tired

So i was goin to go to mcd to do 2x3200 before practice. but i woke up sort of in time but then came down to email results from the meet to the other coaches. then i started crapping around on the internet instead of cutting the grass(which was my other activity for the day) so ill try to do the wo after practice ut theres a meet. However its not that hard ill just do the wo. idk about the grass cutting haha although its pretty long lol. now ill rest some more for 20 min yay

Oof luckily i never get discouraged lol

Ah the last post was filled with such brimming optimism and joie de vie. SO today i came back to earth with a thud. Actually the last couple days(mainly thursday) i had been not feeling great legs just tired. I had run easy tuesday 6ish and then did 8 with tristram in the rain on wednesday- lots of stops etc maye this run made me tired idk. Then thursday i did a 3 mile steady run on track in 618/615/611 1844 total which felt fair but not easy as it could have def. Plus 4x200 in 39 to 36. Then friday 4 miles easy with team.

So this am drove up to mcdaniel for a 5k it was fun and exciting obv to go up there( i mean not earth shattering but still fun). Warmed up about 2+ miles and felt pretty good actually. Race started and didnt really feel comfortable unfortunately- it was fairly slick and i dont get much traction which might have been a minor problem but just didnt feel great. Got thru mile in like 524 but i was not feeling good at all. Then the second downhill mile was 6:00 which is obv a bad sign haha. Luckily as of this typing i dont know the finish time but it was prob north of 18. Becky Parks was standing at the 4k mark and was like "come on you can break 18!" Lol not exactly what you want to hear.

But like Clement said at the start "its a process" obv. The main thing is that my foot was only mildly sore and my knee felt fine after. Oh also i almost wiped out on a downhill lol but caught myself. And of course no wd i wasnt really mad but i def didnt stick around for more than 5 min after heh.

But really looking at the last 2 years it wasnt awful given the start and stop nature of racing. I mean certainly worth 30 seconds vs track so if it was 1730 that is (gulp) not that bad for now. the big question is can i get fast yet again(and again etc) or am i just slower now. Thats what this whole exercise is about i suppose haha. But i felt quite good monday and last thursday or whatever so hopefully things are progessing(which they are)

Goal for now is to break 18 at bull run. Pretty lame obv but i think my PR for that course is like 1715 so not that bad.

A presence ive not felt since...

So today was good. 4 miles this am with franklin(followed by NT diner- french toast and shake). Then nap then down to mcd for workout. 1+ mile wu then 5/3/2/3/2/3/2 with 2 min jog rest. 4 min after the first 5 min. I was going to do the first 5 a bit slower to warm up into it but that didnt last more than 150m heh. went thru the 400 on that in 78 then we just looped around fields etc. After that i was running with patty on the first 3/2 and then in front?! of him on the next 4. The second 3 was solid up the hills, the last 3 I feel like i stalled a little in the last 90 seconds. slow easy 1 mile cool down- i was fairly tired but not disastrously so. This was the best workout since hm 2009 or maybe even 2008. Also signed up for the race at Mcdaniel on Saturday so well see how that goes. No more wos this week except a steady run prob on wed am like 5-6 miles at 620 pace or so. Just keep making progress.

This weekend i did a good job of hanging in there. I woke up at 11:30 pm on friday night which is obv not ideal- then laid in bed for an hour and then watched tv for 90 min and then went to do papers and then went to boco relays. Which were solid btw. Its frustrating to always be in the same position in the county but lots of people improved over last year so thats good. On the boys side we basically have nothing but new people so that will be ok. Plus the team is working hard so as long as that is the case thats all you can ask for. I mean we had 15 girls and 19 boys there this am on a labor day morning- not bad at all!

So anyway on saturday i took a longish nap and then did an easy 6.5 at longnecker at like 7 pm. Then basically just laid around on sunday for 2-3 hours after i woke up then went to mcd and ran an easy 7. 45 miles in 6 days last week btw which surprised me i didnt know it would be that much.

Run tomorrow am- finally the very last day of preseason! that means i get a bit more rest although i want to keep running at mcd in the ams. ut i dont have to wait around for everyone anymore which will be good.

8x800 T

so ran a wo this am at mcd preseason. I was going to do it later in the day as ive been really tired in the morning but this ended up working out- i felt fairly good when i finished the papers so i was like screw it lets go. So did a short 2 for warmup(15 min) and then got started. 2:56,2:55,2:53,2:51,2:50,2:49,2:48,2:40 starting every 4 min. As always the first 200 was 40-41 after the first 2 which is not surprising as the rest is too long relative to the run. However the main thing is that these were at the proper effort which was not that hard so good! Def easier than the last time i did this which was actually almost 8 weeks ago heh. I did it faster and did 2 more so thatts good.I suppose the avg is about 251 depending on how much you count the last one.

Im feeling pretty healthy which is obv the main thing. My knee was a (very) little sore during wu but then that went away and my foot was a (very) little sore during the wo. Not bad at all though. Mileage this week is hm- i took sunday off then did 2 runs mon and tues, longer run wed which was mcdonoghs wo and wd with jeff and new coach lisa thu did 2 runs and today 7. So approx 8,8.5,7,8,7 or something like that i have it upstairs. County relays is tomorrow which hopefully will be fun. boys are steady but not that good, girls are more mercurial and better. also imani is in school at franklin right now lol so we'll see what happens with that. im planning on not having her though if shes there(and working) its a bonus.