running is staggering slightly. I think i need new shoes my right heel has been sore the last 2 distance runs which is tres unusual really so thats a good chance of being it. i hit mid 30s last week which is obv not great but i havent totally nose dived. this week i have 6,6.5,5.5, then today i did 6.5. Last two runs on tmill today was 2 mile wu then stretch briefly then 5x3:00 at 10.6-10.8 with 2:00 at 8.0 in between. My heels were sore on the first two and i was thinking of doing only two but they slowly loosened up and i ended up doing 5. I was wearing the light red shoes as they have very few miles on them. By the end i was somewhat tired but i also felt like i was going to fall over because i was getting hot and dehydrated. SO i need to stay on top of that. I havent iced yet which is stupid obv.
The first meet went well. Im concerned about darin he needs more rest i think. We lsot to hereford which is aggravating but not super concerning- it was only the first meet- i realitically scored a possible county meet and we won 106-102. So it will probably be close either way we shall see. I could type a lot about the meet but im tired and i want to start migrating toward the upstaris soon. also it was just the first meet everyone will get faster anyway.
The workout today was good for the most part. Boys scott, nandu looked good, keenan, as i said darin was lagging i think he was up semi late, oscar the fron group was solid. Manager Paul timed the boys B group so i didnt see them too much they were fairly good though. Btw the workout was either 5 400s and 4 200s or 3 400s and 6 200s. Girls group was also quite good megan had her best wo yet which is a very good sign. Jenna looked quite fast on the 200s and she and merritt did a good job of hitting 3 of the 400s together. Merritt did 6 400s in approx 85ish on the truf so that was good(plus the 4 2s obv). Naomi and liv did the sprinter wo 4-3-2-3. The 4 wasnt that gfast it didnt look like. it was an ok endurance wo tho- i think they will do short fast stuff tom like 50s.
the ny trip will be fun hopefully. I think it will be it might be sort of like the goucher trip to penn relays haha. which is cool.
Wednesday, December 12, 2012
Tuesday, December 4, 2012
Mancave 5k- 19:07!/16:52- oops not quite hmph
Havent posted in a while. Last week was going well until thursday i took two days off mainly as i was tired and busy. Then ran 3 miles pon saturday ugh. So 3 miles in 3 days lol what a pace. I had 32 in the 4 days before that tho so not bad there- that was on 5 runs i think(i have it upstairs obv). The wo of the week was 4x1600 on the franklin 800 loop it was 557,550,550,550 starting ev 7:30. It was good. Then later in the week on wednesday ran the workout with merritt(foreshadowing alert). She tore it up it was her and matt lorber and michael m was there to help pout w pacing. it was 12-12-10-8-4-2. Times were 457,453,400,257,83,37. Wow! Rest was a bit less than equal time trending toward equal as we got into 800/400/200.
So then practiaclly no running until the race on sunday. We did fairly standard wu i added on like .5 mile or so. Started out and my heel hurt like instatnly lol after like 2 steps. So i had to take it semi easy at the beginning which worked out ok really i think. There was a monster downhill for 1/2 mile down to the approx mile mark- which was covered in supposedly 508(more on that later). I did a lot of passing throughout the race esp in the neighborhood 1/2 mile loop i passed a lot. Finally caught the ellie gonzalez group on the last straightaway before the hill. Of course i had to bellow to someone else"To make this race worse were going to lose to a hs girl". Lol. Managed to pull away up the hill from that group though and finished in 1652. The course had to be changed due to the fog so it was like a minute short which is annoying. I feel like im not making progress hmph. But the course was hilly at least it had one big hill which is a fair amount in a 5k so whatever. As long as my feet cooperate ill do the 3200 in 2 weeks(depedning how tired i am) so then i might finally get one accurate judge of how fast i am.
Merritt ran 550 at the mile and then ran a 1907!! which we converted to 2020!! She was excited adn jumping around alittle bit haha good and her mom was really excited too haha. Its so awesome when someone is rewarded for their hard work! Then yesterday and today her foot was a little sore but hopefully doesnt seem too bad. We can be careful.
This week so far has been blah- i actually felt ok yesterday did 45 min at mcd on grass. Today i was tired but actually made it out to Sdelight but i was a little late so i onyl did 3 miles ugh. I was going to run again but its not looking too likely right now. Wo tomorrow at least 6x2 min ill have to do it before prac i was going to do it w them but it wouldnt work.
So then practiaclly no running until the race on sunday. We did fairly standard wu i added on like .5 mile or so. Started out and my heel hurt like instatnly lol after like 2 steps. So i had to take it semi easy at the beginning which worked out ok really i think. There was a monster downhill for 1/2 mile down to the approx mile mark- which was covered in supposedly 508(more on that later). I did a lot of passing throughout the race esp in the neighborhood 1/2 mile loop i passed a lot. Finally caught the ellie gonzalez group on the last straightaway before the hill. Of course i had to bellow to someone else"To make this race worse were going to lose to a hs girl". Lol. Managed to pull away up the hill from that group though and finished in 1652. The course had to be changed due to the fog so it was like a minute short which is annoying. I feel like im not making progress hmph. But the course was hilly at least it had one big hill which is a fair amount in a 5k so whatever. As long as my feet cooperate ill do the 3200 in 2 weeks(depedning how tired i am) so then i might finally get one accurate judge of how fast i am.
Merritt ran 550 at the mile and then ran a 1907!! which we converted to 2020!! She was excited adn jumping around alittle bit haha good and her mom was really excited too haha. Its so awesome when someone is rewarded for their hard work! Then yesterday and today her foot was a little sore but hopefully doesnt seem too bad. We can be careful.
This week so far has been blah- i actually felt ok yesterday did 45 min at mcd on grass. Today i was tired but actually made it out to Sdelight but i was a little late so i onyl did 3 miles ugh. I was going to run again but its not looking too likely right now. Wo tomorrow at least 6x2 min ill have to do it before prac i was going to do it w them but it wouldnt work.
Sunday, November 25, 2012
Sunday double
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.
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.
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.
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