Back posting we'll see how long that lasts.
Yesterday 2 runs 3 miles with Zach and Emily and Josephine at casa roth. 29 min for an easy 3+ miles some nice convo.
PM run with Merritt and Drew- drew had to stop after half a mile cuz his knee was sore. We did the standard one loop plus one lap 5 mile run.
This am did 1 mile wu then 8x2min at franklin. 4 on track/turf with emily then off onto muddy grass for two which felt def harder lol then last two on track with sweatpants off. Was hitting about 520m at the beginning passing 400 in around 90. Went off on the grass on the last two I was close to 600m like 585 and 595 which was surprising and it wasnt really that super tough which was also surprising. Went through the 400s in 81 and 79? Good! 1 Mile wd. BRRC 5 mile run on thursday.
Monday, December 29, 2014
Monday, November 3, 2014
Gerry's Race/November Goals
Well havent posted in a while Ive been writing more again. XC went ok the fresh/soph boys made the season fun. Now onto track where the expectations and ability are ramped up. Fun!
So I ran Bull Run in September 19:16 and then just ran Gerry's race and it wasnt good. 34:30 for 18th? ish. Obv doesnt matter. I had a fairly tough week with workouts and a good wo with mcd boys on the friday before of 1.5 miles in like 540-545 pace ad then another 400 before my heel hurt but still.
I mean I might be older but Im not that much older. And I know its a little tough with coaching but theres still plenty of free time tons of people do better training with way less free time. So basically its time to stop sucking and find out if I can get better yet again.
Lets say Ill post here at the beginning of every month for training and then maybe some race reports as well.
Goals for this month:
1. 4 weeks in the 40s
2. Tempo pace 95- 4 wos 12x400,6x800,4x1000/200f,3x1600
3. Steady run pace 7:00- 2 wos 3 loops in woods or 3-4 miles course
4. Fartlek- 2 wos 6x2:00/2:00 jog,8x2:00/2:00 jog- approx 6:00 pace- controlled
5. Long Runs- 2 long Runs 8-9 Miles
6. Dustin Bauer Race- Aim for approx 6:00 pace
So I ran Bull Run in September 19:16 and then just ran Gerry's race and it wasnt good. 34:30 for 18th? ish. Obv doesnt matter. I had a fairly tough week with workouts and a good wo with mcd boys on the friday before of 1.5 miles in like 540-545 pace ad then another 400 before my heel hurt but still.
I mean I might be older but Im not that much older. And I know its a little tough with coaching but theres still plenty of free time tons of people do better training with way less free time. So basically its time to stop sucking and find out if I can get better yet again.
Lets say Ill post here at the beginning of every month for training and then maybe some race reports as well.
Goals for this month:
1. 4 weeks in the 40s
2. Tempo pace 95- 4 wos 12x400,6x800,4x1000/200f,3x1600
3. Steady run pace 7:00- 2 wos 3 loops in woods or 3-4 miles course
4. Fartlek- 2 wos 6x2:00/2:00 jog,8x2:00/2:00 jog- approx 6:00 pace- controlled
5. Long Runs- 2 long Runs 8-9 Miles
6. Dustin Bauer Race- Aim for approx 6:00 pace
Wednesday, August 13, 2014
5x3:00 Oslerians/3:00 jog on Farm rd grass loop
Did wo yesterday with Darin and Oscar it was the old Williams Oslerian wo which I like. The breakup of the 3 min in this case was 130 steady/100 5k//30 "mile" obv just on effort. We did the loop of down farm rd(grass) across the bottom by the fence up the gradual hill by Main drive then right turn up the steeper hill down corcoran up the boxtree hill and backdown. The loop is prob just short of a mile I like it has a couple steep hills and the gradual hill. Also obv you can reverse it if desired.
Anyway it was raining so that was a fun extra element the ground was nt too bad just one puddle down in the corner. The effort was solid I was def working on the last 3. Not dying but working hard. Did 6(+) miles total including 1.5 wu and approx 3/4 wd. The wo only ended up to be 27 minutes as we didnt do the 6th one and also just stopped rather than do the last jog hmph. But no worries.
Then today we had the first day of prac and my heel went from a little bit sore in the morning to very sore after prac ugh. But I took a nap and did lots of icing then did an easy 3 with anna who was home for an eye appointment so that was nice. It was fairly sore on that run though hmph. Hopefully better by tomorrow. Maybe I should get a rascal a la the other anna(eder) for practice hmph. Theres a whole lotta hmphin goin on btw.
We;ll see how things go tomorrow Im running in the am w merritt prob aim for easy 4-5. Possible?!?! light wo in pm w darin- steady run- but id like to do 5k race saturday so dont(try try try) not to be stupid- lol.
Other runs this week were 7 at trail which was ok- 52 min felt fine except my feet were sore(and knee a little)- maybe not too much trail running its pretty hard.
Monday Darin and I did a good 6 mile run at mcd- fairly standard 2 mile wu then good 2 loops in woods he pushed it a bit we did the 2 loops in 1735 which is right around 7 min pace which is good for the woods. Then back easy still 45:30 or something for like 6.1 not bad plus i actually felt good that day.
Then wo yesterday and easy today- mileage not too good this week- at least its generally in the 40s now rather than the 20s heh. Keep it going!
Anyway it was raining so that was a fun extra element the ground was nt too bad just one puddle down in the corner. The effort was solid I was def working on the last 3. Not dying but working hard. Did 6(+) miles total including 1.5 wu and approx 3/4 wd. The wo only ended up to be 27 minutes as we didnt do the 6th one and also just stopped rather than do the last jog hmph. But no worries.
Then today we had the first day of prac and my heel went from a little bit sore in the morning to very sore after prac ugh. But I took a nap and did lots of icing then did an easy 3 with anna who was home for an eye appointment so that was nice. It was fairly sore on that run though hmph. Hopefully better by tomorrow. Maybe I should get a rascal a la the other anna(eder) for practice hmph. Theres a whole lotta hmphin goin on btw.
We;ll see how things go tomorrow Im running in the am w merritt prob aim for easy 4-5. Possible?!?! light wo in pm w darin- steady run- but id like to do 5k race saturday so dont(try try try) not to be stupid- lol.
Other runs this week were 7 at trail which was ok- 52 min felt fine except my feet were sore(and knee a little)- maybe not too much trail running its pretty hard.
Monday Darin and I did a good 6 mile run at mcd- fairly standard 2 mile wu then good 2 loops in woods he pushed it a bit we did the 2 loops in 1735 which is right around 7 min pace which is good for the woods. Then back easy still 45:30 or something for like 6.1 not bad plus i actually felt good that day.
Then wo yesterday and easy today- mileage not too good this week- at least its generally in the 40s now rather than the 20s heh. Keep it going!
Thursday, August 7, 2014
8x800 cutdown 1:00 rest
Ran at Hannah more with Darin and Merritt. Darin did 6 he did 4 then took one off then did 2 well done. Merritt did alternating 200s the first and last of each one she felt good.
Goal was 2 at 315,2 at 310, 2 at 305 and 2 at 300. That works out to almost what i originally wrote down in June for the overall pace of this wo 306. I eased back on the wo becasue i wanted darin to run it well and i was thinking i might be tired from the 400s on tuesday.
The first 3-4 were comfortable- 314,312,310,310. I picked it up when Darin rested on the 5th one(although i was supposed to obv) to 303 then 302,300,252. This was a solid wo I was trying to take pulse it was in the 15-16 range obv im never very scientific about that. So not bad effort my heel felt fine through the whole wo and waas a bit sore afterward. I was telling Darin on short slow(but existent lol) cooldown that its def somewhat mental idk after a 5 minute rest I go from running 6 min pace without too much trouble to barely able to hold 10 min pace heh. A little too much sitting maybe but not too much its just funny.
So 6.5 today after easy 5 yesterday gives 25 for week in 4 days- a little low hmph but at least my heel is sloowly getting better. Now no fast wo until next tuesday im still not sure what that should be. I think im still on for race for parks 5k. That race will sort of be a qualifier to see if im going to ask Roger to let me into the Baltimore Metro meet 5k at OR if im not fast enough I will wait.
Goal was 2 at 315,2 at 310, 2 at 305 and 2 at 300. That works out to almost what i originally wrote down in June for the overall pace of this wo 306. I eased back on the wo becasue i wanted darin to run it well and i was thinking i might be tired from the 400s on tuesday.
The first 3-4 were comfortable- 314,312,310,310. I picked it up when Darin rested on the 5th one(although i was supposed to obv) to 303 then 302,300,252. This was a solid wo I was trying to take pulse it was in the 15-16 range obv im never very scientific about that. So not bad effort my heel felt fine through the whole wo and waas a bit sore afterward. I was telling Darin on short slow(but existent lol) cooldown that its def somewhat mental idk after a 5 minute rest I go from running 6 min pace without too much trouble to barely able to hold 10 min pace heh. A little too much sitting maybe but not too much its just funny.
So 6.5 today after easy 5 yesterday gives 25 for week in 4 days- a little low hmph but at least my heel is sloowly getting better. Now no fast wo until next tuesday im still not sure what that should be. I think im still on for race for parks 5k. That race will sort of be a qualifier to see if im going to ask Roger to let me into the Baltimore Metro meet 5k at OR if im not fast enough I will wait.
Tuesday, August 5, 2014
8x1:30/3:00 jog, 6x1000/200F(more or less)/2 days off/10x400+m st ev 4:00,poor ankle flexibility,curious about tomorrow
Well I havent posted in about 10 days apparently. Generally not a good sign haha- in this case not that bad just a little. Going back to last sunday did 8x1:30 with 3:00 moderate jog. Started at start of course- course to HH one loop then back farm rd and finished just about at the finish of the course so right around 5 miles or a little over for the 36 mins. Now i cant remember if i did the lat jog but im 95% i did(if i didnt it would be 33 min but i def did- i wasnt going that fast yet heh) SO the effort on that was solid- the amusing thing was i passed tim fish at the top of HH hill and he was riding his bike obv- lol. Then we actually had a nice 10 min chat after I had finished.
Mon and tues were standard dis days that I dont remember obv I have them on the little calendar. Wednesday was 6x1000/200 float at franklin. It was with Darin adn several other people running various parts which basically ensures that the pace will be too fast lol. So it was 3:42/3:42/3:47/3:45 the 200s were faster than last time getting closer to where they should be around 55-57. I was getting tired and stopped and took a break after 4 which was 3 miles in 1840 which is not bad. I wish I hadnt taken the break but oh well. If it was 5 straight I would have def finished but 2 more seemed a fridge too far. SO the last two were 3:45 and 3:41. My heel was a little bit sore after the 4 and then fairly sore after the next two. So no cooldown although then i stood around and worked with the hurdlers for 30 min which doent help prob heh.
So then i as really sore the next day and took 2 days off. I dontknow(well i do) i really should do basically all the wos on grass but it fun to do track wos and i dont want to stop. But i should. ie I prob wont lol but at least i have cut down on them. We shall see.
So then ran a sluggish 5 on saturday for approx 31 miles for the week(with 2 days off not horrible)
Then sunday Darin and I ran at Patapsco it was pretty slow he was dying on every uphill so i would go ahead then i was taking it easy so he wouldnt getting too far behind. But as per normal he recovered in a bit and we did the flat path back at a solid pace then i pulled away on the last hill i went up that a bit faster. It was 59:30 or so for the run which is not a bad sign as we did 1:01:30ish when we did thata loop at the end of may and we were pushing the path as per normal that day. And sunday i was trying to go slow and my feet were still kind of sore.
Yesterday did a 6 mile run at mcd w darin.
Then today ran with merritt in the am shes back from beach we did easy 4. Then in pm went to mcd and did 10x400+ w darin. It was supposed to be 4x6 and 4x4 but there was some soccer people in the way so we switched it. We did the 400 back and forth from the 600 mark to the 200 mark although it was kind of a guess and i think it was actually a little too far. I made a mark on the first one when we got to 85 seconds but im pretty sure(like 100%) that we were running faster than 85 pace. So whatever thats fine obv a little extra work. it was approx 85,85,84,85,82,84,80,82,80,81. The ones going down the grass first were generally faster the hill is slightly longer that way. This wo was pretty tough the main hard parts were that i was tired lol and it was def hard to catch my breath like the worst part was generally right after i stopped. Then just like some of those tempo wos the best part is the first part of the run like you dont fell good the whole rest time. Maybe from the heat it wasnt super hot i dont think like just under 90 but thats still pretty hot plus the whole thing was in the sun except for a little of the jog in between.
So my heel was sore again after but not as bad as last week. Well see how it goes tom but i think i should be ok for an easy run. I noticed that my left heel barely flexes more than 90 degrees ugh its worse than my right one which is prob not good. I will try to do exercises for that as it prob puts more pressure and causes some of the heel probs i bet.
Mon and tues were standard dis days that I dont remember obv I have them on the little calendar. Wednesday was 6x1000/200 float at franklin. It was with Darin adn several other people running various parts which basically ensures that the pace will be too fast lol. So it was 3:42/3:42/3:47/3:45 the 200s were faster than last time getting closer to where they should be around 55-57. I was getting tired and stopped and took a break after 4 which was 3 miles in 1840 which is not bad. I wish I hadnt taken the break but oh well. If it was 5 straight I would have def finished but 2 more seemed a fridge too far. SO the last two were 3:45 and 3:41. My heel was a little bit sore after the 4 and then fairly sore after the next two. So no cooldown although then i stood around and worked with the hurdlers for 30 min which doent help prob heh.
So then i as really sore the next day and took 2 days off. I dontknow(well i do) i really should do basically all the wos on grass but it fun to do track wos and i dont want to stop. But i should. ie I prob wont lol but at least i have cut down on them. We shall see.
So then ran a sluggish 5 on saturday for approx 31 miles for the week(with 2 days off not horrible)
Then sunday Darin and I ran at Patapsco it was pretty slow he was dying on every uphill so i would go ahead then i was taking it easy so he wouldnt getting too far behind. But as per normal he recovered in a bit and we did the flat path back at a solid pace then i pulled away on the last hill i went up that a bit faster. It was 59:30 or so for the run which is not a bad sign as we did 1:01:30ish when we did thata loop at the end of may and we were pushing the path as per normal that day. And sunday i was trying to go slow and my feet were still kind of sore.
Yesterday did a 6 mile run at mcd w darin.
Then today ran with merritt in the am shes back from beach we did easy 4. Then in pm went to mcd and did 10x400+ w darin. It was supposed to be 4x6 and 4x4 but there was some soccer people in the way so we switched it. We did the 400 back and forth from the 600 mark to the 200 mark although it was kind of a guess and i think it was actually a little too far. I made a mark on the first one when we got to 85 seconds but im pretty sure(like 100%) that we were running faster than 85 pace. So whatever thats fine obv a little extra work. it was approx 85,85,84,85,82,84,80,82,80,81. The ones going down the grass first were generally faster the hill is slightly longer that way. This wo was pretty tough the main hard parts were that i was tired lol and it was def hard to catch my breath like the worst part was generally right after i stopped. Then just like some of those tempo wos the best part is the first part of the run like you dont fell good the whole rest time. Maybe from the heat it wasnt super hot i dont think like just under 90 but thats still pretty hot plus the whole thing was in the sun except for a little of the jog in between.
So my heel was sore again after but not as bad as last week. Well see how it goes tom but i think i should be ok for an easy run. I noticed that my left heel barely flexes more than 90 degrees ugh its worse than my right one which is prob not good. I will try to do exercises for that as it prob puts more pressure and causes some of the heel probs i bet.
Thursday, July 24, 2014
8x800 3:03 st ev 4:00, 4.5 mile run is hardest of week lol
So lets see- Monday did 5.5 with Merritt and Darin felt ok. They did 3(although Mer did 3 in the am as well)
Tuesday did an ok 7 in the am at mcd with M and D. It was a little farther then we wanted but Mer wanted to do something different and everone was on board. So we tried green loop- too overgrown. Then went back to course and tried the bear egg cut through- too confusing(we could have made it obv but the days of tramping through the woods for 15-20 min are kind of passe now) Then went back up to road and went on train tracks toward good old Mt Wilson. While I was regaling them with tales of my first HS run(oiy) we then decided to go the other way toward Rtown rd. I think the old cut through the neighborhood might be gone? or we didnt find it but found a perfectly acceptable alternate route and then finished up as usual.
My feet(plantar in back) have been getting a little sore from the run sunday and then today- have to be careful about running too much on pavement as i slowly adjust to running more. Also i got some type of cramp/light pain in my left forefoot underneath but I think that was from sunday and doesnt seem to be a big deal hopefully.
Then yesterday did the wo at hannah more. 2 wu, then 8x800 st ev 4:00- they were more or less 308,305,304,303,301,302,300,256. It was fairly humid and actually started to storm right as we finished so no wd as I had to take Dylan home(good excuse). I felt like i needed extra rest slightly in the second half but we didnt take it and i wasnt dying so good. The avg was 303 hmph which is the same as 2 weeks ago and with one more- could certainly have done 9 esp if they were all like 300-302 at end. 2 weeks fro now is 8 again though. As it gets less humid these will get easier even at 80 degrees for me you feel really hot when you stop- as I said before the best part is the first 200 of each one as you arent tired and cool off. Darin did 8 600s btw pretty much with me and felt pretty good so that is a good solid wo.
Then today did 5 slow and fairly good feeling mile with Em and Merritt and Mers house. Also we saw Rachel D which was nice- she might run for Stevenson? or shes going to run Baltimore Marathon def with Ash B- cool! My feet were a little sore at the end of this one too.
And last but not least painful was the afternoon run today. At McD with Darin- we ran 2 initial laps with Mikey(jerk lol due to 6:25 pace) he teased me about my rival Lydia O- if things keep proceeding this way hopefully ill be able to beat more of the middle school girl contingent in 2 months. Then Darin and I ran down to HH bridge at solid pace like 715ish? On way back I started to get tired and halfway up hill to mile mark(Darin had already pulled ahead) I went into just finish this run mode heh. At least it wasnt just a survival shuffle/slog as I was still doing something approximating running so thats good. Hopefully I will recover for steady run tomorrow then easy saturday and then long run sunday prob at patapsco.
38 miles total in 5 days so far this week btw.
Tuesday did an ok 7 in the am at mcd with M and D. It was a little farther then we wanted but Mer wanted to do something different and everone was on board. So we tried green loop- too overgrown. Then went back to course and tried the bear egg cut through- too confusing(we could have made it obv but the days of tramping through the woods for 15-20 min are kind of passe now) Then went back up to road and went on train tracks toward good old Mt Wilson. While I was regaling them with tales of my first HS run(oiy) we then decided to go the other way toward Rtown rd. I think the old cut through the neighborhood might be gone? or we didnt find it but found a perfectly acceptable alternate route and then finished up as usual.
My feet(plantar in back) have been getting a little sore from the run sunday and then today- have to be careful about running too much on pavement as i slowly adjust to running more. Also i got some type of cramp/light pain in my left forefoot underneath but I think that was from sunday and doesnt seem to be a big deal hopefully.
Then yesterday did the wo at hannah more. 2 wu, then 8x800 st ev 4:00- they were more or less 308,305,304,303,301,302,300,256. It was fairly humid and actually started to storm right as we finished so no wd as I had to take Dylan home(good excuse). I felt like i needed extra rest slightly in the second half but we didnt take it and i wasnt dying so good. The avg was 303 hmph which is the same as 2 weeks ago and with one more- could certainly have done 9 esp if they were all like 300-302 at end. 2 weeks fro now is 8 again though. As it gets less humid these will get easier even at 80 degrees for me you feel really hot when you stop- as I said before the best part is the first 200 of each one as you arent tired and cool off. Darin did 8 600s btw pretty much with me and felt pretty good so that is a good solid wo.
Then today did 5 slow and fairly good feeling mile with Em and Merritt and Mers house. Also we saw Rachel D which was nice- she might run for Stevenson? or shes going to run Baltimore Marathon def with Ash B- cool! My feet were a little sore at the end of this one too.
And last but not least painful was the afternoon run today. At McD with Darin- we ran 2 initial laps with Mikey(jerk lol due to 6:25 pace) he teased me about my rival Lydia O- if things keep proceeding this way hopefully ill be able to beat more of the middle school girl contingent in 2 months. Then Darin and I ran down to HH bridge at solid pace like 715ish? On way back I started to get tired and halfway up hill to mile mark(Darin had already pulled ahead) I went into just finish this run mode heh. At least it wasnt just a survival shuffle/slog as I was still doing something approximating running so thats good. Hopefully I will recover for steady run tomorrow then easy saturday and then long run sunday prob at patapsco.
38 miles total in 5 days so far this week btw.
Sunday, July 20, 2014
10 at trail with 2 pickup
Did 10 at trail this am w Merritt and Darin. We did up to Monkton and back at like 740 pace or so last mile back down to Sparks was 720. This pace was super easy on breathing my legs were a little tired. Its not easy for Merritt but she certainly made it. Be careful for both of them for a couple days they havent done run this far in quite a while and only a few times ever obv. So we got water at the cars and then went down from the trail Merritt did 3 on her own she went back up for a mile and then down a half mile. We sped up a bit when she went the other way and then Darin got a bit tired and I rolled from the 3 1/4 to the 2 1/4 which was the turnaround. It was like 6:05 for that mile and apparently 5:54 on the way back up which was a bit surprising obv but I was going fast. Then eased off for the last half mile it was prob still like sub 7 pace though heh(speed acclimatization isnt just for cars luckily) Anyway a good sign to drop down like that I suppose I'll slowly drop down on long runs. I saw some youtube video from some nerd who claimed to coach bob kennedy and he said they do the long runs fast(although the "tempo" pace he prescribed was impossible- "if you race a 5k at 6 min pace your tempo should be 6,7 or 8 miles at 6:30 pace"- lol). But just do some progression type runs whenever you feel good on the long runs esp as the fall starts. So 72:00 for the 10 btw with first halfish in 38 and then 34(math again!).
Also amusingly and hopefully I wont bomb the next wo that calls for 6 min pace with breaks lol. Trail Effect nooo haha. But I prob wont unless my hydration and sleep are bad. And on that note off to bed!
Also amusingly and hopefully I wont bomb the next wo that calls for 6 min pace with breaks lol. Trail Effect nooo haha. But I prob wont unless my hydration and sleep are bad. And on that note off to bed!
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