practice wo

so did a session on the track today. anna ran 5x1600 and i ran the first 800 and last 400 of each one. It was fine although cold and windy. Between 630 and 640 pace but I ran 6000 meters so that is good. My foot was obv there not painful but stiff/soreish. Also im trying to avoid getting sick. I got my 2 pairs of new shoes i have to alter them tomorrow.If i can find the knife heh. Luckily we dodged the major snowstorm thank god and should get through december without really any snow of more than 1" which is nice. 1/3 of the way! I guess I have to write in my race book for the run on saturday. I think 620 pace is a good goal.

mild progress

so things are proceeding as they will. My foot is molassesly getting better but its def better. Need new shoes which i will order presently. All the people are back from their various locations which is fun obv. Had a fun run with beth jamie anna and em today.

We did two wos the two days before today- 4x5 min and 2x15min- tomorrow im going to do 8x1min a touch faster to see how that is. Then easy on saturday possibly long on sunday and then wo prob tuesday. Mileage should be around 40-45 this week.

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