took sunday off. Then ran 6 miles on monday i cant quite remember what it was. it was at mcd w the group- 4 miles then 1.5 miles in just over 10 min then 4x200. 38,38,39,37. The 37 was hard which is annoying hmph. My knee was a bit sore after this which is also aggravating since its not even really a wo. it seems to be very slowly getting better.
tuesday am i ran with tt last run with him for quite a while hes going to italy for a year. 3 miles barefoot haha i wasnt sure if i put my shoes in the car and didnt check and obv i hadnt. no biggie we ran on the grass and its nice to actually be able to do that- amazing really. Tues pm was run at h more at least i got there a little early and ran 6 min extra- need to get that up to 10-20 min soon. Anna was there but she ran on her own- her foot is bothering her also not the plantar but her seismoid only for like 2 weeks though but hopefully get rid of that. Need to make ssure she is eating well.
today was nice run at trail w merritt. out to monkton and back it was semi hot but not terrible when we finished. Also very annoyingly something happened to the river bank so you cant easily get into the water its like a cliff now. Ughhhh theres a little trail that goes down to the left that offers some access which will do in the future. i didnt get in today cuz it took a little while to find and by then i didnt feel like it. We have to make sure she is not dehydrated! My knee was prety much fine today. Some kind of wo tomorrow i think we will do continuous 300s(and by we i mean franklin) i will prob do that obv but go before and do something else. 1.5 wu, if they do 12 300s w 100 jog thats 3 then before that i could do hm 16-12-8-4 at like 6 min pace. that is a fair amount obv but that is pretty good i think. try to get the timing right obv if theres too much stnading around in between its not ideal obv.
So 20 miles in 4 days with 4 runs and one day off. Fair- i want 44 mpw for july. Im also keeping it on the written day calendar cuz its easier to see all in one place there.
Wednesday, July 4, 2012
Wednesday, June 27, 2012
Another solid wo for the group
Today was good. Not incredible but good- just what you want at this time of year. String together a lot of good days and very good things can happen. The weather was fairly nice today which helps obv but they took advantage of it.
The workout was 10-12x400 starting every 2:30 which we did a good job of sticking to. After 8 we took a 1:00-1:30 extra break which was fine.
Keenan- 12x400 the first 6-8 were right around 90 then there was some picking it up. I ran the last two with him in 86 and 83. He looked good
Oscar- 10x400- This was his first practice of the summer and he looked good. Ran with Keenan for the most part and looked impressive.
Darin- His longest wo ever- he went too fast on one of the middle ones which gave him some tiredness in the last 3-4 runs. Very good effort he is starting to get used to it a little. Around 97ish pace for most of them.
Ethan- He was competing w Darin at the beginning and went out a bit too fast in the first 3-4. A bit tired in last half of wo- he was tough but working a bit too hard which resulted in pace being a little all over the place.
Merritt- She did a good job of trying to stick to pace in first 5 even though everyone was obv faster than i said to go. I hit a lot of her times but of course the watch is in the car and im icing. They were 145,143,142,145?,46?,49,50,51,43,for some reason i can remember the last one(ah i basically ran right with keenan after we finished #10.
Allison- She did 8x200 with the boys it was quite good. I saw 2 43s and 2 44s i think she might have been faster on some of the early ones. Her ankle was sore beforehand i think it felt better during and then hurt after.
Now we need to get stronger. We'll try 2-3x1600 next week but we have to(and will obv) run slower. Prob give a fair amount of rest more than the norm- just to get the full distance in and hopefully feel fairly ok. Also dependant on the weather if its 95 obv well modify.
We need to get more girls to show up more- as well as more boys heh. I should start calling people instead if just fbooking all the time.
So the run for me was fair btw 1 mile wu then 12x400 obv with the last 2 faster. The 11th one felt soo fast haha then the 12th one which was 3 sec faster felt easier. The wd was unsurprisingly crappy of course. Really if im going to do this sched(which depedning on how tom/fri/sat go could be a good idea) then i should just come at 545 and run 2 miles before hand. That way if i wimp out of the wd its no big deal.
4.5 total for the day and 23.5 for week. Tom i will try to wo before merritt(and allie?) comes to mcd. The question is what to do and i think ill pull out the old standy of 4x1k w 200 float. That is good not too far before the looong(sob) cooldown/run with m. Btw for some reason im being corrupted and saying cooldown instead of warmdown what the hell is that. that must stop immediately.
Also hopefully i wont be limping around on fri am ugh.
The workout was 10-12x400 starting every 2:30 which we did a good job of sticking to. After 8 we took a 1:00-1:30 extra break which was fine.
Keenan- 12x400 the first 6-8 were right around 90 then there was some picking it up. I ran the last two with him in 86 and 83. He looked good
Oscar- 10x400- This was his first practice of the summer and he looked good. Ran with Keenan for the most part and looked impressive.
Darin- His longest wo ever- he went too fast on one of the middle ones which gave him some tiredness in the last 3-4 runs. Very good effort he is starting to get used to it a little. Around 97ish pace for most of them.
Ethan- He was competing w Darin at the beginning and went out a bit too fast in the first 3-4. A bit tired in last half of wo- he was tough but working a bit too hard which resulted in pace being a little all over the place.
Merritt- She did a good job of trying to stick to pace in first 5 even though everyone was obv faster than i said to go. I hit a lot of her times but of course the watch is in the car and im icing. They were 145,143,142,145?,46?,49,50,51,43,for some reason i can remember the last one(ah i basically ran right with keenan after we finished #10.
Allison- She did 8x200 with the boys it was quite good. I saw 2 43s and 2 44s i think she might have been faster on some of the early ones. Her ankle was sore beforehand i think it felt better during and then hurt after.
Now we need to get stronger. We'll try 2-3x1600 next week but we have to(and will obv) run slower. Prob give a fair amount of rest more than the norm- just to get the full distance in and hopefully feel fairly ok. Also dependant on the weather if its 95 obv well modify.
We need to get more girls to show up more- as well as more boys heh. I should start calling people instead if just fbooking all the time.
So the run for me was fair btw 1 mile wu then 12x400 obv with the last 2 faster. The 11th one felt soo fast haha then the 12th one which was 3 sec faster felt easier. The wd was unsurprisingly crappy of course. Really if im going to do this sched(which depedning on how tom/fri/sat go could be a good idea) then i should just come at 545 and run 2 miles before hand. That way if i wimp out of the wd its no big deal.
4.5 total for the day and 23.5 for week. Tom i will try to wo before merritt(and allie?) comes to mcd. The question is what to do and i think ill pull out the old standy of 4x1k w 200 float. That is good not too far before the looong(sob) cooldown/run with m. Btw for some reason im being corrupted and saying cooldown instead of warmdown what the hell is that. that must stop immediately.
Also hopefully i wont be limping around on fri am ugh.
Tuesday, June 26, 2012
this week ok so far
Sunday was a run at river rd trail. I went out to bridge and back for the standard 6.5. Felt pretty good knee was ok.
Monday ran at Mcd ran with the new red shoes they felt good but i started to get a blister a little bit-no worries i just need to get used to them. Also not cutting them was fine so far we'll see how that goes.Everyone was fairly tired we stopped several times. I didnt really run enough because keenan did extra which is hould have done but ash had showed up and allison and rachel were finishing up so i sat around and then didnt do more. So a short 5.
Today had a good run first by myself i did a mile wu then 2 miles on course in 1315- start at 1.5 mile mark out to 2 then turnaround and back to 1/2 mile mark. It was approx 635 on the flat mile and 640 on the uphill mile which is good. Icould have done the third mile on the track which was the plan but then merritt showed up and i was lazy. Also i legit wanted to be careful about running too far. Then we had a good run at the proper pace for her not too fast she felt pretty good i think. We did out to the bridge and back a little bit of push back up the hill in the last mile. Then she did 4 150s the last one in 25 with the 100 in 16. which is quite solid def she has some footspeed. Prob faster than me ugh. Best not to think about that lol. So today was 7.5 total 1 wu plus 2.25 plus 4.25 not bad farthest run in a while. 19 in 3 days so far this week. Hopefully over 40 for the week would be good.
Monday ran at Mcd ran with the new red shoes they felt good but i started to get a blister a little bit-no worries i just need to get used to them. Also not cutting them was fine so far we'll see how that goes.Everyone was fairly tired we stopped several times. I didnt really run enough because keenan did extra which is hould have done but ash had showed up and allison and rachel were finishing up so i sat around and then didnt do more. So a short 5.
Today had a good run first by myself i did a mile wu then 2 miles on course in 1315- start at 1.5 mile mark out to 2 then turnaround and back to 1/2 mile mark. It was approx 635 on the flat mile and 640 on the uphill mile which is good. Icould have done the third mile on the track which was the plan but then merritt showed up and i was lazy. Also i legit wanted to be careful about running too far. Then we had a good run at the proper pace for her not too fast she felt pretty good i think. We did out to the bridge and back a little bit of push back up the hill in the last mile. Then she did 4 150s the last one in 25 with the 100 in 16. which is quite solid def she has some footspeed. Prob faster than me ugh. Best not to think about that lol. So today was 7.5 total 1 wu plus 2.25 plus 4.25 not bad farthest run in a while. 19 in 3 days so far this week. Hopefully over 40 for the week would be good.
Saturday, June 23, 2012
knee sore then better
ran w keenan this am. m yknee was sore from yesterday but not terrible i guess. i actually used the knee strap which could have been helpful or not idk haha but i can try it it def doesnt hurt anything. My feet were sore also lol i need to get some heel lifts for the new shoes. I sitll cant figure out why my pf is sore when i run w shoes but not sore when i iru nbarefoot which is the opposite if what it should be. i think a lot of it is that i run barefoot for usually less than a mile at like 10 min pace heh.
Then had prac w ash later she did 4 400s and 4 100s. the 400s actually werent that slow like under 140 she did fine. Then got a fairly good nap which is good def. My knee feels better now than it did. 2 more sleeps before i run again hopefully will help even more
Then had prac w ash later she did 4 400s and 4 100s. the 400s actually werent that slow like under 140 she did fine. Then got a fairly good nap which is good def. My knee feels better now than it did. 2 more sleeps before i run again hopefully will help even more
Friday, June 22, 2012
10k trials and workout
SO my knee is now semi sore i bet it will be sore tom hmph. Of course if noone comes to prac it shouldnt be a problem lol. The wo was fairly good it was pretty hot and humid which i wasnt used to for a wo so i only did 5 hmph. After wu my knee hurt a little on the first one and then felt perfectly fine after that. Its not really patella tendinitis its so much lower and on the side. I feel like i have a bone growth in my knee hmph. Anyway it was nice and consistent start ev 4:00 with 256,255,255,255 then i was tired and it was a little hard to breathe so i took an extra minute before the last one of 250. Its the standard thing of thinking to not kill myself on the tempo runs so not finishing the distance which is both smart and dumb. In this case prob more smart though or at least even. One workout isnt that big of a deal obv- in fact i was already thinking on the second one"this wo doesnt end until like sunday" heh which is true for me esp these days. 1/2 mile cooddown barefoot on grass(where i got stung by a bee lol but it didnt really hurt).
10ks were quite good galen r looks very legit he should be top 5 i think def although medal is really tough with farah and it looks like bekele is coming back to full power(uhoh).
women was a good race although techincally when they didnt get the A it was pretty much decided. Natosha rogers is so tough and awesome though even though she didnt make it she still came 2nd and after the fast finish they werent super far off of the A standard- oh well plus Lisa U made it obv so thats good.
Also Darin doesnt have to leave Franklin which is def super good news!! nice to have some good news for once yay.
Prob do the standard 3x1600 next week. i might try to def do it on grass and see if that helps the knee.
10ks were quite good galen r looks very legit he should be top 5 i think def although medal is really tough with farah and it looks like bekele is coming back to full power(uhoh).
women was a good race although techincally when they didnt get the A it was pretty much decided. Natosha rogers is so tough and awesome though even though she didnt make it she still came 2nd and after the fast finish they werent super far off of the A standard- oh well plus Lisa U made it obv so thats good.
Also Darin doesnt have to leave Franklin which is def super good news!! nice to have some good news for once yay.
Prob do the standard 3x1600 next week. i might try to def do it on grass and see if that helps the knee.
im posting before running which is odd
Well yesterday took it easy which is fine. im alternating like 8-9 miles and 3 miles now(and by now i mean for like the last 4 days haha) which is still smart. So my knee feels pretty good today- obv not 100% but fair. today im going to try 6 800s in 3 minutes- cue the standard wishes for accuracy etc etc which invariably lead to the first one being done in 2:38 lol. At least im better than i used to be and also 238 is prob approx my PR right now so that might not be an issue.
Since im looking at the new red shoes i think i might try a couple runs in them wout cutting them because the back is pretty soft so maybe it wont be a problem. Also the shoe is sort of designed in 2 parts and if i do the normal cut it might prac just fall apart which even i am not excited about running in.
Oh i was going to do these on the grass on the mcd soccer field but i dont really feel like measuring the 4 or 8 loop so ill just do them on track. hopefully that loop will get measured sometime before the Olympics(and i mean the 2016 Rio olympics)
Im fairly hungry btw which has to do with the summer timing of runs moving back to 5-7 pm rather than 3-5 pm obv. We were finishing up the run on monday? or one of the days and it was still semi light at 9:15 which was awesome. That is what led to the moving to alaska comment in one of the previous posts.
Ok im pretty much just stalling before leaving to do the wo. who knows how long i can keep it up haha
Since im looking at the new red shoes i think i might try a couple runs in them wout cutting them because the back is pretty soft so maybe it wont be a problem. Also the shoe is sort of designed in 2 parts and if i do the normal cut it might prac just fall apart which even i am not excited about running in.
Oh i was going to do these on the grass on the mcd soccer field but i dont really feel like measuring the 4 or 8 loop so ill just do them on track. hopefully that loop will get measured sometime before the Olympics(and i mean the 2016 Rio olympics)
Im fairly hungry btw which has to do with the summer timing of runs moving back to 5-7 pm rather than 3-5 pm obv. We were finishing up the run on monday? or one of the days and it was still semi light at 9:15 which was awesome. That is what led to the moving to alaska comment in one of the previous posts.
Ok im pretty much just stalling before leaving to do the wo. who knows how long i can keep it up haha
Wednesday, June 20, 2012
nice weather and i want to move to alaska for 1 month per year
two runs today!?!
Am ran 3 miles w darin and then ash and darin did lots of drills.
Pm ran w patty although half of it was by myself- pace was in the range of 7 min pace and i felt ok. knee hurt for about first 2 min then felt pretty good. feet were ok. dont bump up too fast this is 25.5 in 4 days so not too much tom(maybe haha) run at mcd after pole vault. potential light wo friday. my burrito is falling apart hmph the first time she made it it ripped haha and now its falling apart it tastes good though haha. i think sweet air will be the first semicompetitve run i have im not doing the hashawha tom obv and there is a track meet next week but we dont need to go to that yet.
Am ran 3 miles w darin and then ash and darin did lots of drills.
Pm ran w patty although half of it was by myself- pace was in the range of 7 min pace and i felt ok. knee hurt for about first 2 min then felt pretty good. feet were ok. dont bump up too fast this is 25.5 in 4 days so not too much tom(maybe haha) run at mcd after pole vault. potential light wo friday. my burrito is falling apart hmph the first time she made it it ripped haha and now its falling apart it tastes good though haha. i think sweet air will be the first semicompetitve run i have im not doing the hashawha tom obv and there is a track meet next week but we dont need to go to that yet.
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