ran this morning with merritt at h more. easy 3 miles. Then ran w anna at 130 from the church- down butler then out mantua to end and back. I felt good except my foot was a bit sore mainly due to pavement i think.
Hit 40 miles last week which is low obv. And no wos since tuesday. But as i said to anna today its a good thing that that is bad now. Tom will do either the 8x800 or 6x3:00 its not really a big deal which. The other will be thursday.
try to hit 50 miles this week.
Sunday, November 25, 2012
Friday, November 23, 2012
mgrmgrmgr
Well im a little grumpy about running even though practice was quite good today. And ive run every day this week and done two wos. That is good because standards are going up. Ive been kind of crapping around the last 2-3 days. I did the wo tuesday which was good so its been 3 days. Sore wed but still 6 miles w anna- fine. Thurs am i ran w merritt and meech and josh 4 miles at mcd which was fine. But then i didnt run thurs pm- semi ok because i was tired from the super paper.
Then today i ran w anna and emily van de water at annas house a nice 35 min- fine again. But then i didnt wake up in time to quite do the seond run- then we had practice and then we went down to vault- i could have run this evening but i iced instead.
So its not terrible but not great- itll be prob just about 40 miles for the week(i think) which again is fair but not good. Oh well look at it this way at least 6-8 weeks ago this would have been a good week.
As i said prac today was good. Scott looks good Darin ok he seems tired often Keenan looks good. Jenna is already making progress and Merritt is doing really well just have to make sure she doesnt go crazy w exact mileage etc. Naomi had a good first real wo. About 30 people total today which is annoying because there were a lot of people not there but good becasue then you can actually pay attention to each person more which def is nice.
Tom im not sure what im doing i guess were running at mcd at 9 for sure then prac at 11. Apparently im running w anna at ORidge on sunday which is also fine but i wanted to do a wo on sunday. Idk- wait i could do it mon then tempo on wed and steady friday(light steady).
That is actually smart my ab has been a little sore again so another two days of no wos would beok.
Then today i ran w anna and emily van de water at annas house a nice 35 min- fine again. But then i didnt wake up in time to quite do the seond run- then we had practice and then we went down to vault- i could have run this evening but i iced instead.
So its not terrible but not great- itll be prob just about 40 miles for the week(i think) which again is fair but not good. Oh well look at it this way at least 6-8 weeks ago this would have been a good week.
As i said prac today was good. Scott looks good Darin ok he seems tired often Keenan looks good. Jenna is already making progress and Merritt is doing really well just have to make sure she doesnt go crazy w exact mileage etc. Naomi had a good first real wo. About 30 people total today which is annoying because there were a lot of people not there but good becasue then you can actually pay attention to each person more which def is nice.
Tom im not sure what im doing i guess were running at mcd at 9 for sure then prac at 11. Apparently im running w anna at ORidge on sunday which is also fine but i wanted to do a wo on sunday. Idk- wait i could do it mon then tempo on wed and steady friday(light steady).
That is actually smart my ab has been a little sore again so another two days of no wos would beok.
Wednesday, November 21, 2012
mildy sore/hmph
Well im mildy aggravated right now. Todays run was fine altho i was sore form yesterday. Ran w anna luckily she was sore/tired as well from coming back after a break. SO we did 2 laps on track and then the new 10k loop(which is obv like 5.5 heh) so 6 total.
Prac needs to be better I have to think about it. The effort from everyone was fine but there were so many people that its impossible to really monitor anyone effectively. I guess i could just stand at the finish and read times but then its hard to get people to start in the right groups etc. Plus the small group gets neglected etc. I might have to simplify wos but thats dumb im not. At least some people wont be there on friday heh. Which is bad to say obv. Also itll get better clearly once everyone knows what they are doing more(probably including me hmph) Altho i might be too dumb to learn at this point lol.
ANyway it was basically 6-8 300s. times mostly unknown ugh.
A couple of people merritt and ethan mainly threw in some 800s. I have to look and see what to do i think the long wo each week can move to mcd which i have already considered. that is a good idea.
OK i have to go to bed soon because the papers will be enormus tom am. i mnight have to make 2 trips which i have never done before.
Prac needs to be better I have to think about it. The effort from everyone was fine but there were so many people that its impossible to really monitor anyone effectively. I guess i could just stand at the finish and read times but then its hard to get people to start in the right groups etc. Plus the small group gets neglected etc. I might have to simplify wos but thats dumb im not. At least some people wont be there on friday heh. Which is bad to say obv. Also itll get better clearly once everyone knows what they are doing more(probably including me hmph) Altho i might be too dumb to learn at this point lol.
ANyway it was basically 6-8 300s. times mostly unknown ugh.
A couple of people merritt and ethan mainly threw in some 800s. I have to look and see what to do i think the long wo each week can move to mcd which i have already considered. that is a good idea.
OK i have to go to bed soon because the papers will be enormus tom am. i mnight have to make 2 trips which i have never done before.
Tuesday, November 20, 2012
400-800-1200-1000-600-400 What?? at mcd w andrew
So went to mcdonogh practice today. I was semi undecided what to do for wo. Possible run with 800 girls for turnover and then steady tom. Instead I(not surprisingly) ended up doing the boys wo listed in the title. This was sort of in the back of my mind anyway. Especially after all the indoor talk the last few days at some point i will have to do wos faster than 6 min pace lol.
So 1 3/4 wu call it almost 2 w strides. Ran w andrew the whole way we switched off the lead variously he did the shorter ones and i did half or more of the longer ones. it was 79/2:38/4:00/3:15/1:55/72. The rest was relatively long which was fine- a little longer than equal time generally. We said equal time but then it would go up over a little each time. I didnt do the last 400 as my left heel was sore. Not disastrously so I iced twice after run and after franklin prac. Well see how it is tom. Hopefully I can adapt to the track Im 90% sure if i did this wo on the grass my heel would have be completely fine or at least significantly better. (why dont you run more on the grass then dummy?) I have been though a lot which is good. It doesnt feel that bad right now hopefully the SLEEP will help it. No nap today obv ugh. Typical. Then subconciously ill be like oh i can do good wos without sleep its no prob. Ugh! Bed at like 7 today i ate dinner now im starting to get sleepy.shower then bed.
Prac today was basic I really like the new way of doing distance runs for the new people just having them do loops on the grass. Less walking(although a couple girls are comically lame and lazy) and less injuries- also less chance of people getting lost/hit by car/whatever else. So all to the good. That group did well- Both girls and boys are making some progress. Boys xc group did a good run according to them around Target etc. Merritt did hannah more loops and ran speedily by at some point during the loops. Have to get amanda to run w her hopefully.
Tom for me is a distance run def on grass maybe at mcd before prac. Then wo is 300s for many or the hybrid 8/2 3s/8/2 3s/8 2 2s for some of the longer people.
So 1 3/4 wu call it almost 2 w strides. Ran w andrew the whole way we switched off the lead variously he did the shorter ones and i did half or more of the longer ones. it was 79/2:38/4:00/3:15/1:55/72. The rest was relatively long which was fine- a little longer than equal time generally. We said equal time but then it would go up over a little each time. I didnt do the last 400 as my left heel was sore. Not disastrously so I iced twice after run and after franklin prac. Well see how it is tom. Hopefully I can adapt to the track Im 90% sure if i did this wo on the grass my heel would have be completely fine or at least significantly better. (why dont you run more on the grass then dummy?) I have been though a lot which is good. It doesnt feel that bad right now hopefully the SLEEP will help it. No nap today obv ugh. Typical. Then subconciously ill be like oh i can do good wos without sleep its no prob. Ugh! Bed at like 7 today i ate dinner now im starting to get sleepy.shower then bed.
Prac today was basic I really like the new way of doing distance runs for the new people just having them do loops on the grass. Less walking(although a couple girls are comically lame and lazy) and less injuries- also less chance of people getting lost/hit by car/whatever else. So all to the good. That group did well- Both girls and boys are making some progress. Boys xc group did a good run according to them around Target etc. Merritt did hannah more loops and ran speedily by at some point during the loops. Have to get amanda to run w her hopefully.
Tom for me is a distance run def on grass maybe at mcd before prac. Then wo is 300s for many or the hybrid 8/2 3s/8/2 3s/8 2 2s for some of the longer people.
Monday, November 19, 2012
Road run at belmont/piney grove, Goal for Feb= 17:00
Pleasant run w jeff for 4(slow in like 41 mm) then 3+ by myself up the hill and back down. My abs felt sore again in front not during run or after but like at prac. Also could def tell the difference between grass/trails and road in the later stages of the run after i went to normal pace my feet my not sore but tight. Still 65 min the day after a race ill take it no matter what.
Also as i said in the title the goal is to hit 1700 by february. This is based on the fact the i dropped more or less a minute in 3 months from august to now. It is a sensibly realistic goal. Really im hoping for 1730 in that 5k in 2 weeks which is half the goal right away. I still havent done any races that arent significantly hilly. The flattest one is the mcdonogh race which is not that flat esp the last mile obv(before that its pretty flat/down obviously) So at least its something to shoot for in the medium term. I saw that haverford has their invit on feb 15- that would be a good one i think friday night its the right weekend. I would do 2 3200s at least at PG and hm it would be nice to have one more race- maybe a third at PG i guess. Its hard to think about driving all the way to bucknell etc to run 1720. Who knows. Ill look actually i want to look at the hford meet to see results from last year.
Also maryland moved to the big ten. Ramifications for track team pending.
Practice today was solid. There are a good number of people working hard. We should be able to put together an adequate 4x8 for girls with all the people. Merritt if you read this be ready to go in though lol. Boys solid. Well get a better look on wednesday.
Also as i said in the title the goal is to hit 1700 by february. This is based on the fact the i dropped more or less a minute in 3 months from august to now. It is a sensibly realistic goal. Really im hoping for 1730 in that 5k in 2 weeks which is half the goal right away. I still havent done any races that arent significantly hilly. The flattest one is the mcdonogh race which is not that flat esp the last mile obv(before that its pretty flat/down obviously) So at least its something to shoot for in the medium term. I saw that haverford has their invit on feb 15- that would be a good one i think friday night its the right weekend. I would do 2 3200s at least at PG and hm it would be nice to have one more race- maybe a third at PG i guess. Its hard to think about driving all the way to bucknell etc to run 1720. Who knows. Ill look actually i want to look at the hford meet to see results from last year.
Also maryland moved to the big ten. Ramifications for track team pending.
Practice today was solid. There are a good number of people working hard. We should be able to put together an adequate 4x8 for girls with all the people. Merritt if you read this be ready to go in though lol. Boys solid. Well get a better look on wednesday.
Sunday, November 18, 2012
Dustin Bauer Race
Last week was 48 miles btw. Friday i did a steady run of 3 miles in 19:15- out and back on mcd course(9:35 and 9:40) I felt like crap beforehand(no nap) and then it went ok. 5.5 miles that day i had to hurry to get to prac. Then yest was 6 miles with merritt,darin,nandu,oscar,ethan,keenan at SDelight. Its a little too rpcky for them on a group run.
Back to the race- got there and did 2 mile warmup. My stomach felt funny beforehand im not sure why. But not bad and i didtn feel it at all during the race. Got out ok moved up into 4th by about 4-600m. Stayed in 4th through the mile(where comically a Loyola college woemsn team had put their stuff all over the course they were moving it as we went by). Finally the guy that was behind me(a curley guy) passed me at 1.5 miles. He pulled ahead a bit not too far- then right after the steep hill another older guy blasted by and pulled away immediately heh. I was keeping an eye on the curley kid he was only about 20-30m in front going into the field the last time. I closed slightly but then he got back away on the downhill and i wasnt quite close enough in the last 400. The first time i saw any time was in the last 50m obv and it was depressingly slow hmph. Overall ended up right around 18:00 maybe under maybe not(im thinking not because it was 1755 the last time i saw and the standard 20m to the finish after that prob)
I felt fairly good in the race not like dead tired. My legs just dont go fast right now- breathing was fairly comfortable. So another good effort- I think it would be nice to get some kind of splits in the races. I will the next two races.
So next races: dec 2 mancave 5k(road),dec 16 PG 3200, jan 1 leesburg 10k
Also I think as of now i have to forget about the UMD invit in indoor- still 2 months to go so we'll see but i mean 5:50 pace or whatever- yikes lol. Better than in August though that was what 6:10 or something.
Back to the race- got there and did 2 mile warmup. My stomach felt funny beforehand im not sure why. But not bad and i didtn feel it at all during the race. Got out ok moved up into 4th by about 4-600m. Stayed in 4th through the mile(where comically a Loyola college woemsn team had put their stuff all over the course they were moving it as we went by). Finally the guy that was behind me(a curley guy) passed me at 1.5 miles. He pulled ahead a bit not too far- then right after the steep hill another older guy blasted by and pulled away immediately heh. I was keeping an eye on the curley kid he was only about 20-30m in front going into the field the last time. I closed slightly but then he got back away on the downhill and i wasnt quite close enough in the last 400. The first time i saw any time was in the last 50m obv and it was depressingly slow hmph. Overall ended up right around 18:00 maybe under maybe not(im thinking not because it was 1755 the last time i saw and the standard 20m to the finish after that prob)
I felt fairly good in the race not like dead tired. My legs just dont go fast right now- breathing was fairly comfortable. So another good effort- I think it would be nice to get some kind of splits in the races. I will the next two races.
So next races: dec 2 mancave 5k(road),dec 16 PG 3200, jan 1 leesburg 10k
Also I think as of now i have to forget about the UMD invit in indoor- still 2 months to go so we'll see but i mean 5:50 pace or whatever- yikes lol. Better than in August though that was what 6:10 or something.
Thursday, November 15, 2012
Stop thief! also 3 runs
So someone- notably a kid i think stole my quarters out of the car. Im worried that they took a key also im not sure. Comically however they left a portable game system in the car lol. So maybe i actually gained on the deal. Now im going to come up with a chain related security device which will hopefully work.
Anyway tuesday was hm i cant really remember. It was a distance run probably- ah it was with merritt and the in between season franklin group. then i ran with matt for a mile and then did one extra loop for 5.5 total. Easy day.
Wednesday was 1 mile wu then 3x1600 w merritt and michael- 705,702,703. start every 9:30. then 1 mile wd. then i drove down to mcd- 1 lap wu then 10x200 with 200 jog. it was approx 39,37,36,36,36 the extra rest(it was sets of 5) then the second set was a little faster?! haha- 36,34,34,33,36- i ran the 9th one a little faster but my left hamstring was a little tight so i slowed down on the last one- smart?!?! amazing lol. Then did a top loop wd. 8 miles total or a little more maybe but call it 8 due to the driving break lol.
Today we had the first day of practice which went relatively well. I think the plan of not really having distance runs for a lot of the people for a while is good. I ran on the treadmill after prac 6 miles in just about exactly 45 min. It felt pretty good esp after.
So tomorrow im finally-hopefully- going to do the steady run. Maybe make it a little slower since i have the race in 2 days. still 4 miles though. Then prob do 6 on saturday rather than 4 which is fine. Its hard to say what a good goal is for this race because all i have done is the linganore race which is difficult to judge off of obv. Obviously im def looking for in the 17s idk about 16s yet- its kind of sad to say that about a probable 3 mile race obv but it is fairly hilly. 540 pace would be acceptable which is 1700 obv. If that works then id try for 530 pace in 2 weeks(a big drop but its a road race vs hilly xc race)
Tomorrow is 200s for many and then 6s for a few. or alternating 6-4-6-4-6-4.
Anyway tuesday was hm i cant really remember. It was a distance run probably- ah it was with merritt and the in between season franklin group. then i ran with matt for a mile and then did one extra loop for 5.5 total. Easy day.
Wednesday was 1 mile wu then 3x1600 w merritt and michael- 705,702,703. start every 9:30. then 1 mile wd. then i drove down to mcd- 1 lap wu then 10x200 with 200 jog. it was approx 39,37,36,36,36 the extra rest(it was sets of 5) then the second set was a little faster?! haha- 36,34,34,33,36- i ran the 9th one a little faster but my left hamstring was a little tight so i slowed down on the last one- smart?!?! amazing lol. Then did a top loop wd. 8 miles total or a little more maybe but call it 8 due to the driving break lol.
Today we had the first day of practice which went relatively well. I think the plan of not really having distance runs for a lot of the people for a while is good. I ran on the treadmill after prac 6 miles in just about exactly 45 min. It felt pretty good esp after.
So tomorrow im finally-hopefully- going to do the steady run. Maybe make it a little slower since i have the race in 2 days. still 4 miles though. Then prob do 6 on saturday rather than 4 which is fine. Its hard to say what a good goal is for this race because all i have done is the linganore race which is difficult to judge off of obv. Obviously im def looking for in the 17s idk about 16s yet- its kind of sad to say that about a probable 3 mile race obv but it is fairly hilly. 540 pace would be acceptable which is 1700 obv. If that works then id try for 530 pace in 2 weeks(a big drop but its a road race vs hilly xc race)
Tomorrow is 200s for many and then 6s for a few. or alternating 6-4-6-4-6-4.
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