light windy wo w merritt/nice trail run/counties

Last week was 36 miles on 6 runs. Took saturday off as i contemplated getting up egregiously early but did not(i still had to get up severly early obv) and then after the meet i was tired and a little sore. Counties was ok having prom the night before obviously killed us. Still had some good performances- throwers were very good esp discus. Imani had a PR in the 400(at least a franklin PR lol) and Aliya was close to her PR. boys relays were good but they lost to dulaney in both by a little ugh too bad. Darin was ok but could be better which is nice to say about 2:01. Merritt was trying to run 1250 and ran 1250 heh. We came 4th for girls with 71.33 behind 73 and 72 WT and here and 132 grr milford. Boys scored 22 total oiy.

Sunday was a nice run at river rd trail- i went out 23 min and then turned around a little early cuz there were backpackers and i didnt feel like scaring them etc. So then i went back to one of the trails going up and lo and behold it was one of the(maybe the actual) original trail that led to the powerlines that connect to river rd which is how i discovered all the trails in the first place. So that was funny- it was about 6 minutes up or a little less and then back down to regular trail and back to car. So 57 minutes total which felt good. Slowly making progress there- try to go up like 6-8 min every other week i think.

Today ran w Merritt at mcd. We did 1 1/4 wu then 2 1000s and 2 800s with the first part at tempoish pace and then pick up the last 200. She of course ran too fast but tried not to somewhat. It was 3:22/41,3:22/40,2:29/41,2:27/40 with about 3 minutes rest- more than normal for tempo obv. then 4 100s on grass and 1+ wd- i did some light jogging in between as well call it 5.5 total for me.

Wednesday is 3x1600 aiming for 6:00 with 1:00 rest. Next thursday is a race!

a bit tired/sore

Did a run at mcd after prac. Down to woods the regular way, 1 loop and return. It was approx 42:30(i started down by the parking area). Then actually completed 8x100 starting at 21 lol and with the last 4 in around 18 which is not horrible. Im not sure about the new pair of shoes idk if they are going to hurt my feet- they were a little more sore than normal perhaps. 6 miles total so fine for now.

Prac we did 5-5-3 darin did 113/114/40 with nandu a touch behind like 114/115-6 and 41 solid wo. Sarah looked good as well she did (76-7)/(73) and 3 150s- it was hard to see where she was at the finish.

Possible double tom and then steady run friday. I might just run once tom as im just getting started again so that i can not feel like a big stinky piece of moldy cheese that was left under the sofa for 6 weeks on friday. That would be nice haha. On to the Pizza!- ie dinner time.

Muddy run/4x1000 200 flog 3:39/1:00

So today was a nice rainy muddy run w Merritt at mcd. We did 2 wu to the woods- then one loop in 9:15(it was really wet over there like the trail was mostly a puddle). Then came back out and did a mile out and back on the bottom half mile of course in approx 720- more mud. Then jogged up to the top and finished with a 3 minute pick up. I was a little tired from yesterdays workout esp at the beginning. Hopefully the goal for her is to run a 628 first mile on Saturday that is quite slow i want to see if she can do it. then contniue even until the last lap or two.

Yesterday I did 2wu then 4x1000 with 200 slow float- almost just jog hence the title. 3:38,3:39,3:39,3:38. I was supposed to do 5 in 3:45 but typically went too fast and also typically probably could have done the 5th one but convinced myself  during the 4th one that it would be smarter to not push too hard(which is prob accurate but also annoying hmph lol) But plennnty of time to improve- in 4 weeks i want to do 5 at same pace which is quite doable. Also 4x100 in 19-20 which actually didnt feel awful and then 3/4 mile wd.

Sunday btw was a nice standard 6.5 on the river rd trail- 26 min out and 25 min back i felt quite good which was nice.

Counties Saturday will be fun idk if well win but we should get a lot of high placings and keep getting ready for regionals and states.

Also Allie since youre one of the few people that actually reads this nonsense im sorry to hear about ur dog :(

6x800 avg 2:53 or so st ev 4:00

Well ive done a crap job of posting again! I was just briefly looking back thru the oldposts to compare this wo to some others and i used to be funny. Ive def said that before. so i will be funny again. just not today. so the wo was good today- rolling the lax ball on my foot has def helped with the pf heel issues. Its a miracle- lacrosse is actually good for something.

Anyway went to mcd after franklin prac(its fine to do wos after easy pracs for sure). Did 2 wu then 2:55,2:54,2:55,2:54,2:52,2:47 starting ev 4:00. As per standard the first 200 was fast after the rest then the rest was like 88-89 pace. I wrote up a multi week sched which i dont know where i put it(nice grammar there) idk what i had for next week but i will do either 3x16 or 5x1000 with the standard 200 float. Back into th breach once more and all that.

ill post again tom after meet about team and so on.

Oh briefly- went to Penn(which killed the last 3 days of running) but it was fun.

5 mile OR run,8x300

Yesterday ran at OR again- its nice there. I ran actually a bit short of 5 as I had to get to the extended stay hotel for dinner but obv its fine- i ran extra on sunday anyway. Then today ran w merritt in the pm we did 1 WU,8x300 in alternating 60 and 65- 65 was when i led heh and 60 was when she led. Actually I was quite impressed with myself- the first 3 i led were 65.03,64.97,65.02 then the last one was 63.4? ugh! lol felt ok my left heel was a bit sore after and i didnt ice no prob i guess. Hopefully steady run saturday.

the cars brakes seem to be not doing too well ugh. i can take it in until friday prob ugh. just drive gently.

Wow i missed a whole month/good merritt wo

So what is there to report. The track team has had some significant injuries bleh. Olivia broke her ankle which is obv a Bit of a prob. But she gets the boot off in 2 weeks and should be back semi soon after that so well see. Imani is still coming back from hamstring but getting better. Naomi also damaged her ankle- dumb pv prac in dc meh. The boys team is off to quite a good start on the other side of things the sprinters are impressive. ALso darin and nandu are running well darin had a good county relays 5:01/2:03/53 in fairly high wind and nandu ran a 54(i was randomly looking thru athletic.net and last year his open pr was 64 lol)

Merritt has been starting to tear it up in wos. Today was especially good 5x800+2x400 309/307/303/302/256/84/81 start evc 6:00. As always at this time of year there was significant wind but it was quite good obviously. Hopefully she can hit a good PR on saturday at boonsboro.

Darin did 2x450-250 with the 400 in 58-59 and 63 for the second one the 200s of the 250 were approx 28 so solid. Windy of course- nandu a couple seconds back. Also sarah M has been doing a solid job with wos. We need to get her vaulting again(since she is the only healthy vaulter on the team right now ugh).

My running was fairly crap in march-one reason for lack of glob use. This week so far 5 miles yest am and then I did the merritt wo today which was 5.5. I was supposed to do a pm run yesterday but grandmom is in town and there was easter gathering so no prob obv.

Ahggh my back!!

Actually its not that bad. But i strained something back there this morning and itll be tight/sore for a day or two prob. So ran with Merritt at mcd I wasnt sure I could run actually but after WU it was fine. 1 1/4 wu then 800-3200-800- It was 3:19 then 13:51 then 3:08. It was good def she was at appropriate effort level during 3200- we were 327/333/331/320- nice. My back was a tiny bit tight in first 800 then fine for 3200 and next 800 then i could feel it again on wd which was 1 3/4. So 6 total for the day- my heels were a little sore after as well ugh- i need to get the heel inserts TOMORROW- not tomorrow,not after breakfast, NOW. No lol tomorrow will be ok.

I just thought I feel like this glob has become a lot more cut and dried then it used to be- not as much random rambling and blabber. I will have to work on that possibly.

Anyway more boring statistics ha- this week has been hm 5,5.5,5,6 so 21.5 in 4 days(some good adding there). No am runs yet hmph ill try for one tom def. Hopefully thu and fri actually then long run saturday of 8.