run in the dark

so last two days were 5 miles on tmill which i will prob do a fair amount this winter obv. Then today ran 6 miles with TT(and dave for half) mostly in the dark which meant we were running slowish like 750 pace which felt like 720 or so. im only worried about what it felt like haha which is fine obv. foot was pretty much ok. it can be felt a little bit from time to time on these runs. this was my "fast" distance run btw which is acceptable. also the runs in the tmill are always a bit faster whatever that means for relative effort vs run outside(obv easier on tmill). 200s on thursday.

So a new Plan!

OK so I have a 5 week plan. This is a moderate amount not too short and not too long. My foot is doing pretty/quite well. Not 100% but certainly 85-90. I havent tried anythingfast at all other than 4x100 a week or so ago.

So general plan is this- 1 long run,1 faster distance run,1 workout(i refrained from putting quotes around that haha), and one time of strides per week. Also I want to continue icing/soaking and doing my exercises. I am good on the calf raises now but i need to do better on toe scrunching.

so for the 5 weeks:
lr-7,8,8,9,9
faster run prob do a 10k loop regularly this is smart
wo- 8x200,6x400,4x800,10x400,6x800 all at 6:00 pace with a 200 jog
strides- 4-6x100 at 19-20 sec

continue to get better!

Today i ran with em 5.5 miles at mantua m. Yesterday i did 6 miles with Patrick and Josh it was faster than i was used to which was fine.

I need some new shoes

its been a while

So i took a break from training and xc has whirled by. I am back up to running 4-5 miles/day now and my foot is significantly healed. plan is to start doing practice workouts in december at approx 6:00 pace. also keep soaking it and wearing sock and stretching. indoor has started and is hectic obv.

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.