Oh S(no)w

So it wasnt a miss of course haha. But the roads are clearing somewhat. I took yesterday off- maybe I should get a treadmill- its actually not a terrible idea. Anyway today just ran 3.5 down in the valley did a fair amount of shoveling obv and had to wait to get the papers etc- whatever the point is got in a little run. Missed the long run that was going to be the trail race. At the very very latest by this summer I have to crank the long run back up to like 14-16. Im tired of struggling on the long run- i mean all you have to do is go out and run for a while heh.

So tomorrow I think ill do a 12x400 workout on farm rd if its clear by the afternoon. I raised the rest because its still so early this is just to get a feel for the pace. It was going to be 1:00 originally but i moved up to start every 3:00 and I might go all the way up to 2:00 which is not a bad idea. Originally i put 16 but that is too much of a jump obv- go to 3 miles total first esp if well have to run on the roads for a while. Maybe some of the mcd people or possibly Jeff R can do some of it.

It's a miss!

I am declaring as of now that we will get no more than 8 inches of snow from the current storm. Perhaps I am being an idiot but thats the way it goes. Im not just making this up(although most weather forecasts are pretty much that). My way is very direct and simple- just look at the radar and see where everything is going in a straight line and extrapolate where it is going to go. This screws me for things like the wraparound effect which I hate and is bullshit- if that happens again then we will get lots of snow. however I think the southern part of this storm is too organized and fast moving for that to happen. The eastern shore will get pounded significantly i predict too bad. There is a big gap in precip that is heading this way and the main moisture will just miss us to the east. Lets see if im correct.

The other thing to do is look at the our by hour for various cities in different parts of the storm and see if they make sense which they do not. In fact the hour by hour for here(which has been getting milder and milder) doesnt even agree with the special weather statement(which has been getting worse and worse).

So we will see what happens but I will go on record that this storm will be a big dud.

In terms of running today I ran at Longnecker- out 15 min then ran into Sanborn who was having his longest run in 3 years of 78 minutes. He talked to some new doctor who adivsed him to go slower on distance runs which apparently worked quite well! Then I did 6x2:00 with 3:00 jog it was fine fairly fast just on effort obv. My foot was a little sore on #4 so I took it a little easier and 5 and 6 felt better. 52 min which was a little short of 7 prob.

Now lets see if im right! haha

Slip Slidin Away

Ran at mcd today. Hurried down from franklin to get there to run with some of the guys who were going to do a wo with me. They had decided not to run on the track so I did 1 1/4 wu and then got started. Unfortunately it was starting to get icy on the first 200. The first 1600 it was somewhat tolerable and i ran 6:00 or so even though it was slick and annoying. The second one it was getting ridiculous by the end it was getting hard to run on that 200 and spreading it was 613. So i ran one more lap and then stopped hmph. The 600 pace was quite easy though so thats good. 1.5 wd for 5 miles total which is not a lot but this week is screwed already. That is dumb to think but also im still just getting started and things are going ok. Once the snow and ice is gone i should be fine. my foot felt sore this morning but fine on the run.

I think i will do minutes on the roads tomorrow before the storm. Then hopefully ill get to run saturday? idk maybe ill just sit inside all day heh ugh. sleep and clean the house. sounds fun lol.

12-16...Feet!

An ok run today. Im tired often- my nutrition has been bad recently so im working on that. Ran at mcd 25 min outside and then 3 miles on treadmill. I proclaimed on the treadmill that years ago I wouldnt have been such a baby as to run half the run on the treadmill but i dont get tired of that and i do get tired of the road so whatever. We are going to get over 10,000 terrainches of snow over the next 48 minutes so im prepared. Anything less will be a severe disappointment.

I am Run Paul and I approved this message.

An actual workout/snuck fow

Practice was cancelled today which was silly of course. Apparently its going to snow tonight- more on that later. So we went down to McD where they had shoveled lane 1 quite nicely. Ran 3+ mile WU while watching the mcd people workout and waiting for Jeff. He got there and warmed up- then off we went on 4 800s with a 3 min rest. They were 2:37,2:33,2:34,2:34. He led the first and third I led the second and fourth. Then he did 4 200s in the 34 range. My foot was tight on the first two and loosened up a bit- that is the main thing obv seeing how it responds to this workout. Good pace obv and it wasnt super difficult. Obv its 1/2 the distance of a full workout but ill try to gradually work up to that. At least its a start and it really wasnt super tough interestingly.

And of course its supposed to snow tonight and possibly Saturday also. Just keep battling Ive been feeling grumpy about it but feeling a little better now(prob just cuz I got a workout in). Mileage still too low 16.5 in 3 days meh. So hopefully there wont be a blizzard any time soon. 65 days down 25 to go sigh. I wont go into all the various milestones of days for the rest of winter etc etc that would be excessive. Ugh- snow is my friend snow is my friend snow is my friend.

Last Track to Philly/tired/Good run on treadmill

SO yesterday we drove down to Gtown Prep for a nice Invit. We(Franklin) had 3 cars with some parents driving and me. One reason I need to get a new car other than that I feel bad using my moms truck for 6 weeks is that the truck only holds two passengers which is not ideal. Anyway I thought we had a very good day. Both of my teams did very well actually. Madeline is looking absolutely powerful the 1600 of the DMR was solid like 511-512 a come from behind win- I just watched the video and she finished and was like oh ok I just ran no biggie. Then she ran a 69/71 for 221 for another come from behind win in Sprint Medley. The franklin Sprint Medley won their heat which was fun and good for the girls confidence because they were a little freaked out when we got there. We also barely lost to Hereford which is a good sign. Let's see- oh of course Jeff had an excellent performance in the mile 4:41 a nine second PR he should be low 430s or high 420s? outdoor. Have to get away from Bemis and get closer to Rever. Maggie Gill ran a great 610 mile for a pretty big breakthrough which was exciting. Also the Franklin boys SMR did a good job of competing in the fast heat with a kind of cobbled together team- Jeff had to run a 200 30 minutes after the mile and did a good 26, Mike B ran 26 and Josh O came through with a 210 anchor. Last and most John Randall had a fabulous day in the shotput with a 47'0" PR and all four throws over his previous best. Also had one foul in the 48' range.

So after the meet and driving home for 2 hours in the snow I was too tired to run so i didnt. First day off this year- not a huge problem but mileage last wweek was poor at 40. 3 meets and cold/snow at the end of the week will do that. Still need to do better obv.

Today was nice I called Jeff to run in the valley but he wanted to go to McD and run on the treadmill which was a good idea. So I did 7 miles in 50:30 which felt good- dropped it .2 every 4 min got up to 9 mph and felt pretty solid. I havent had a run that "fast" on the treadmill in this new training cycle. I feel like Im getting a bit stronger still not very fast though need to work on that. Just keep making progress obv.

Some stats for January in case I look back later- Mileage 54,55,60,40 with 3 extra days 17 at beginning and 7 at end today. Today should count in next month actually.

Tempo pace is around 556 right now I would say. Didnt really do any faster workouts except that one 1600-800 semi-workout. So goals for Feb are to get mileage consistently close to 70 and get tempo pace down around 550-552. Start putting in some Fartlek and hill wos. The main two races are the BRRC 10k in 2 weeks which hopefully will be around 36 min and the RRCA 10 mile which will hopefully be around 58 min.

Tomorrow I should do a morning run and then some shoveling on turf- then a workout before practice finally hopefully the 16-48-16 haha thats been being put off a lot. Then a shorter grass/road wo on wed and 5x16 fri- 10 miles of tempo this week but half will be on turf rather than track at least.

Btw one more thing in this very long post my left foot is reaaally feeling pretty good recently- although I should prob ice it right now as a prevention. Almost to the point where I start to forget about it hopefully that will continue!

Cracking/Brooks & Dunn part deux

And then I was driving to mcd today and thought of calling christine and 2 seconds later she called me. So again I dont really think those are coincidences its just different time phases or something. It happens too often for that. I will continue to document this phenomenon haha of course it prob wont happen again for 2 years or else ill just forget.

Anyway the cracking refers to the sound an iceberg makes when it falls away from a glacier when it reaches the sea. This is apt because its freezing cold again. This is the time of winter where you really have to bear down because you start to get worn down and its a little too far away from spring to feel the warmup yet. Plus this week we have 3 meets so the mileage has def suffered ugh.

However I got out for 3 yesterday which was looking like a 0 and then a easy 30 min this am. Then as I said went to mcd- was thinking about treadmill but changed my mind. So I did the 4x9:00 with 3:00 jog at a steady pace. Ran to HH for warmup and then did 2xfull loop 8:34,8:29 and 3/4 of a loop turn around and do last 1/4 to end at the other side that took 8:37. Pace therefore is 6:50? or so obv doesnt matter it was freezing and just get some fair aerobic running in. Then I jogged the 3 min across the road and started the 4th one which I wasnt even going to do- went out to track to possibly run some laps and had to get my jacket- but got totally frozen by strong wind so skipped the laps and just got the jacket so that was only 3 min steady- fine. So total distance of that run hm call it 7 it was like 54 min total so maybe a little over but who cares. So 10.5 total today which gets me up to 40.5 in 6 days not good but at least not awful. Got to get back over 60 like into 63-65 range next week. Weather should be around 40 all week it looks like so not horrible. Hopefully this weekend is the coldest remaining weather of the year!

So sunday i might try a track wo depedning on wind- I still havent done the 16-48-16 then tuesday or wed would be the fartlek type wo which i cant even remember now and then thu/fri would be 5x1600. Then the next sunday is a 10 mile steady race at the BRRC trail race.