New 8 week plan. plus counties/gtown

So im starting an 8 week cycle tomorrow. Fairly standard stuff i will try to report on it here. Goal for next week i beleive is 35ish miles.

Counties was solid. As was FS counties. Today at Gtown we did well won the 4x4 and would have prob won the 4x2 except we dropped the baton. Need to get the distance group doing better. Jenna did fine and so did ash- she basically ran to win which is not a bad thing. Aliyah was quite good. Naj good in 2 not great in 4. Imani solid.

Christine did 32-2 and Naomi did 7 feet in vault. Ash got 2nd in HJ with a fair jump of 4'10(although it was early in the am and she was over all 3 times at 5)

every other day?!

SO now i took thursday off (meet) and then ran on the treadmill today. I am officially pretty mucha total baby when it comes to cold now lol. But the runs on the tmill really are more productive. So today it was 16+ min warmup then 4x3:00 at 10mph with 2:00 jog. Not bad it was a little bit hard but not brutal. 6 miles total. Knee and foot both mildly/moderately sore after. Its takes a while for the knee to start to hurt. I will run tomorrow w the team prob cuz hardly anyone will show up prob. Attendance was actaully fairly good today even with several people away. Ah Zachs last day too bad it was a bit sad meh.

Counties tuesday it will be fun. We have a chance to win on womens and mens- it will be tight though for sure. Hereford prob slight favorite in both grr but were not done def.

I think i should start running again

So the last three days ive had two fairly good runs. On monday i did a 2 mile wu then 6x200 easy with some medium mcd girls like zsa(or however you spell her name haha) and then 5x400 by myself. This was all in the gym and my foot wasnt horribly damaged etc. The 400s were in all either 75 or 76 and the rest was approx equal time(i left the good watch at home). SO not bad- it was hard but not too hard- also who knows exactly how accurate the marks are haha. Then tuesday no run my knee was still sore. also i was lazy. today i went and ran on treadmill it was pretty good two miles warmup at 8:00 pace then went up to 8mph and then up .2 every 2 min to 9mph then did a little bit of hills 2,3,3.5,4% for 1 min each then finished with 3 min at 10mph. Felt pretty good- i was sooo sweaty lol whatever.

the team is hanging in there. we have to get everyone healthy and notsick. counties on tuesday.

Mild Progress to go with awesome mild weather

Well i have run every day so far in the new year! Haha no biggie. More importantly i am getting less sick and my knee is sloowly getting better. Just distance runs of various 4-5.5 mile distance. I got a carroll cty times calendar to write the days down in but i havent used it yet heh-better start soon or forget it.

TT is running quite well he and meech did a 5-6 mile tempo yesterday at 5:20 pace which is obv solid. im jealous haha.

The team is making progress also- e are coming into the more importatn competitve part of the season- mont. invit tomorro and then league PG meet monday and then southern track classic next sat. Then a it of a break until counties(one other league meet)

Ash is looking pretty good- her wo on wednesday was impressive 6x150 the 3rd,4th and 5th ones were very good. 21.0,20.8,20.6 in the mcdonogh gym with the tight turn. She looked smooth powerful and explosive. Munroe was a little impressed haha. We'll see tomorrow- hopefully 1:17 or so. anywhere from 16 to 18 would be fine. Sarah and Naomi did a good job on that as well and the boys(outside in the cold along w Jenna and Megan for half the wo) 4-2-2-4-2-2. Hopefully a lot of PRs tomorrow and Monday!

New Year!

Obv you have to post on the first day of the year. It reminds me that i have had this running glob for 2 years i think and have done basically nothing of note in running. To quote someone recently "Blergh". Oh well. So did the time prediction run this am after a good long sleep the night before cuz i am sick ugh.But the sleep helped and we ran surprisingly fast. Jamie went ahead after like a mile and then i ran w TT until the 4 mile and then we decided that my pace was too slow(or jamie was too far ahead obv) so i sped up and got within like 10-15 sec of him by the end and TT turned around at the finish to add some time. But it turned out jamie who is supposedly the king of these things(and actually is in fact) was off so we were all too fast. But no worries obv- i guess the last mile was low 6s btw(or i can tell myself that haha). Also my knee is fairly sore like when i extend my leg- i think i should do the left quad strengthening stuff prob. Ok enough for now that should be the last post for about 2 weeks lol. Actually maybe not- oh and on the way to the run this am i thought of a good goal- 17:30 5k at the WRRC 5000 in march.

tired; a triumph- a dq and a whale of a run

so im quite tired as xmas proceeds. we went to a musical last night the got out at 1030 then it took 90 min to get home so i went to bed at 1215 and then obv got up at 330. not ideal. then down to mcd for an easy 5 w jamie and anna and nice talk with najatees mom but then no nap as prac is in 40 min. ugh. ill take a nap when i get home and then just stay up a little later. then on thursday we have to go to rehobeth for the day. lots of driving meh.

The whale of a run was the xmas day run with the sanborns,meech,zoe and jamie. it was good- lots of whale talk. i told the one about the people and killer whales working together to catch the bigger whales in new zealand. among others.

The dq was darin getting dqued for gray spandex which technically cost us county relays. although they never changed it on running md haha. sterling had a good day and so did jenna. ash had a good workout of 200 27.5,400 64,400 65 along with 5'2" HJ. we had some good placings on both girls and boys but the armory had too big of an impact on us. well get better.

The triumph was allison coming back from ahead in the 4x8 tuesday for a solid win and PR which was quite exciting :D Good for her it shows everyone that showing up and working hard can pay off- you never know when your time will come as she almost didnt even run the race.

Wow im sure there is more to say as i havent posted too much but im falling asleep meh.

plodding

Well did a short run with franklin people today and it was ok. amanda said shes going to do xc prob so thats good- good to have more dedicated people obv. Running is fairly crappy right now obv somewhat predictably. There is some time to do it though so i have to- its pretty much mandatory to run in the morning or before practice. I will run in the am tomorrow which will be fine. First meet on tuesday which will be fun!

Then i might do the Friday night/alll day saturday double on next weekend at PG. Then i could throw in the opn meet on sunday for the trifecta i have never done that before(i think theres a good reason for that lol but maybe ill try it haha). Of course that would be good for running lol. Its a little depressing that the thought of running in the open meet is absolutely ridiculous right now meh. But i can come back fairly fast hopefully.