Post "race" runs

So ran 70 min this am out and back twice on Belmont plus a mile and a half. Jeff ran an 8:20 mile on the way back which was good. Its good to run 70 min the day after the race and not have it be a long run. That is tomorrow I will be interested to see how I feel. I think I will run it at OR now originally i was thinking about trail but after 70 min on fairly flat roads today hopefully that will be a good idea. Going to run 3-4 miles tonight at river rd trail. easy!

My foot is doing ok it cycles through the heel/plantar back corner of foot depending on what is stronger. Just stick to the plan.

TT ran just over 59 min at annapolis today. Hell keep improving- also not ready for 10m.

Im still feeling better but am sick of running so slow ugh. be patient. Dont be stupid and run workouts with other people that are bad for me.

Slow as shit- but progress nonetheless

So the race was ok. It was reallly rough and a bit rutty which slowed things down. Lots of horse walking divots on the course. Started out in the lead over Mike Monaghan who is obv way better than me but also 15 years older than me luckily haha. 537 at mile and feeling ok. At about 1 3/4 3 guys two from Mcdaniel and one hser from john carroll the good soph/junior blew by me heh ugh. I actually kept it close to COdy Crutchley from Mcdaniel and gained on him a little in the last kilometer until the last 3-400. 18:12 total which is obv quite slow but its the same time I ran at Goucher 3 weeks ago and the course was much tougher obv.

The next question is how sore I will be my heel is pretty sore right now so hopefully a nice nap will help with that somewhat. Ran with trainers obv I dont think the terrain was ideal for me def in terms of that. hopefully its mostly just stinging right now at least cuz i just soaked it.

the franklin team ran and ran ok the times were slow obv but they all made it

Restish day

Ran with the Franklin B group at hannah More. 5 min Wu for me then 3x6:00 Indian Run w 2:00 jog. Heel was sore but not terrible. After nap it was better. My afternoon wo was to cut the grass haha. But I think if I hadnt run in the am(or even when I did) I could have done a pretty much normal distance run this afternoon. I am like Wolverine the X man with the fast healing ability haha. It almost feels like my heel is bruised now from impact- or it could be a bursa sac getting smushed between the bone and skin/shoe.

Anyway tomorrow I guess the main goal is to be careful. Which is obv annoying haha. Ive been feeling pretty good the last couple weeks? or recently at least so obv its tempting to try to run harder. BUT also I would like to continue to train/feel good so I will try to be cautious. I know Im just wearing training shoes. I suppose anything under 18 would be fine. I think the course might be significantly hilly btw which is fine for me right now. Btw my knee and hip both are getting signif better.

Of course another big goal is to wake up early enough to go to the race haha. Hopefully that will go ok. I think im going to soak my foot now.

2x3200 2:00 break

Ran with Martin in the morning. Then ran at mcd in the early afternoon. After 50 minutes of drills and stretching lol(i vaguely participated- I really should do more because after light active stretching my hip flexors are a bit tired). So 2 mile wu then the 2 3200s. The first mile fo first one was quite accurate like 90/3:00/4:29/5:59 nice heh then 557 so 1156 total good. The TT ran the second one we started out a little too fast so it was 553 and then 554 for 1148 total. The effort was fine like just over 4 strides per breath which is good that it wasnt just straight 4/breath cycle. Also pulse was 150 or so after which is a little high i think but not awful. Figure max is hm 190-200 prob. Just a guess plus that was like 30 sec after so it was prob like 160-165 during the run. In the right area at least hopefully.

My heel is fairly sore which is annoying. The main problem spot is starting to increasingly become the heel just under the bump on the outside left. Keep stretching I guess. But the last 3 days have been quite good. No warmdown today I was lazy.

Mileage = 48 in 5 days I wont get to 70 this week obv because of the race- that is fine. Hopefully??!? I still have 4 runs left this week- Id like to run on saturday pm so think about what needs to happen at the race It depends how I feel tom and sat am obv.

good 8 miles

Ran with TT today. Somewhat as expected my legs had been sped up from yesterday so the first mile in 730 felt good rather than hard. Ran over to HH for 2 loops and then back to track plus 2 laps. 1:01:20 for 8 which is good more important i felt pretty good. TT was a little tired i think he needs to adjust back to teaching/meetings and maybe drink more. Im prob aiming for 540 pace on SAturday as long as tomorrow goes ok. I cant run w Esanye it would be too slow.

Inception/two good runs

So i had an epic dream two nights ago. Very long- involved watching a looong three part movie that became reality in the middle of the dream. Somewhat elemental and one god battling another. not bad.

Running is at least ok. After the 11 on sunday did 4 with em in the morning on monday(but no 200s! ha). Then a nice 7 miles on monday evening at longnecker. If you go all the way out and back from butler to old hanover i think its a good 7. Usually I feel good when i run here so maybe i should run there more hehe.

Yesterday did 2.5 wu then one loop of HH steady and continue back on course to mile mark. It felt fairly good. The loop was in 757 which was too fast- thanks to Patrick ha- we ran the second mile of wu in 707 which is faster than normal no i was sped up relatively and then ran fast but it felt fine. The 637 mile from 2 to 1 on course which us not bad. I felt ok on it certainly not straining. Then found Madeline and Sam for a 1.5+ wd. The steady run was 17:25. Didnt get to run this am will do 7-8 later not sure where. Maybe NCR?

Tomorrow is 2x3200 at 12:00. Hopefully the way yesterday felt it wont be too bad.

Then as I just posted and agree with even more 8 weeks of steady and tempo. No strides or fast running.

Goals for end of 8 weeks:
4 loops in 32
Progressing through 552 tempo to 544 in November
Mileage avg 75 per week for 8 weeks
Foot needs to be better than it is right now!!

Actual I did do a good job of meeting my distance goal for summer- i just wanted to be running 5 mpd comfortably in June,6 in July and 7 comfortably in August which i am doing. good!

more revisions

Had a good run with TT at Patapsco today. Out to Cascade entrance, then thru M Choice etc and out onto an unmarked trail- then back down by the parking lot not the swinging bridge. The watch got slightly messed up but it was basically 88 min for call it 11. Fine foot was a littel ets say tired/slightly sore.

I think im going to replace the 5k wos with steady runs in HH for a while 4-8 weeks. No dickinson prob, stay with Shawan,Bull Run, prob Hunt Valley etc. I still have significant soreness issues although i told emily just a few min ago i wasnt doing the wo with her heh but ill run in the am obv. Just keep building.

Did some pole vault coaching this afternoon wihc went well i think. Nothing earthshattering but the 2 people made some early progress- it was their first time.

Wow it is humid i just took a shower 2 hours ago and i might take another one.

So tempo tuesday 2x3200. then steady thursday, then race saturday. I might pace some frankliners it depends on how i feel.