So last week was pretty crappy. Only 3 days of running- the sunday run was ok a nice 7 at the trail with Jamie in 54:xx for up to Monkton and back plus about 90 seconds. Then ran on Monday and Wednesday and that was it ugh. So that is fairly lame obv. Just semi busy and tired I guess. I did run around at Gettysburg...
Which was fine nothing spectacular(hopefully we are saving that for C,R,S) it was lightly raining but no big deal- course a little soggy from like 400m to 1200m after that fine. Course was pretty nice btw good meet overall. So girls race Jari got out well around 615 or so right at the back/middle of the first big group. Mckenzie standardly 10 seconds back.
I started to type this 3 weeks ago and didnt finish. So heres a draft(going behind the glob curtain on this one)
Thursday, October 27, 2016
should have posted a while ago generally - and 19:32 whoa
So things have been going ok. Mileage low- like in the 20s per week ugh on 4-5 days of running per week. Workouts have been going ok this month especially the second half of the month. It started with a run with Dalton at the trail- obviously if I said I could run with him I couldnt go out there and suck completely so it was like 640 and then maybe 630s on the way out and 620s on the way back I think the 3 mile was like 1905 or so from 7 to 4. He did 10- the time was 45:xx from Sparks to Monkton and back- the week before it had been 54:xx with an extra minute so 53:xx comparitively but still lol.
Then I did 6 800s with Fadhili and Alina and Julian(they were doing 500s,300s and 400s respectively) those were all between 257 and 300 and felt pretty good. That was start every 4:00.
Did a couple of "steady" runs at mcd those havent been quite as good- one time I had done a 7 mile run the day before and was tired so it ended up being only one loop in 8:03. Something like that happened another time I didnt feel good and stopped after a lap- really I should try to slow down on those.
Then I did 4 1200s by myself on the Friday before counties. First 3 on turf which were all 443 and then one on the track 426. Pretty much same effort lol. That was start at 6 and then 630 for the other two. I actually did a good job of not worrying about the pace on that wo and it ended up going well. Surprise! lol.
Speaking of counties it went ok. Boys- Hunter had an excellent race which was good to see- I told him pretty much not to run due to his various ailments(hip currently and then calf after) but he did anyway and then ran 1729 well done. Joseph 1740 and everyone else 18-1830. Louie did fairly well barely over 18. We ended up 4th in front of Hereford who had an awful day too bad for them. If Eli had run(plantar sore and then in a boot according to some doctor of unknown competence) we would have been 3rd ahead of Catonsville. So solid. Girls came 5th Jari was 9th overall on a solid 2009 and Mckenzie 2031. Briana had a PR obv(its nice to be new lol) 2104 I think. Same as boys if Mackenzie was there we would have been 4th(In front of Catonsville meh- the county is always the same in xc grrr). So a pretty good day. Dan may or may not have broken 19 in jv- lol he didnt it was like 1902 but in the results it said 1855 so whatever.
This week we did 12-8-4-12-8-4+4x2 on tuesday at the 400 field it was ok the first 1200 was a little slow and then the rest was good- Joseph was approx 418/240/75/408/240/75 with the group at like 426/248/80/418/250/80 . Mckenzie is looking really good she was running with tristan on that 440/257/85/440/300/83 and then she absolutely crushed the tempo run today. I think she just needs some more leg power for xc- although she naturally likes the track better anyway which is fine. Joseph was aiming for even 600 pace he was just about 1830 and Sean and Dylan were right at 1903. Mckenzie did 632/638/622 for 19:32 which included an 86 on the last lap oof(I got an up close look at that from 10m back lol) she was talking on the second half which I ran with her after the first half with the boys. Then 4x150 and then they we did a 2 lap cooldown which ended up being a race for the last 300 where Dylan and Mckenzie ran a 38 for the last 200 lol. Nice to be young and not too tired. Btw the goal pace was 648 for her.
Jari did a very good 4x800 wo yesterday with Jordan and D'angelo at mcd. They were doing 900s(or 3 minute runs) and she was doing 800s. The rest was quite long like about 10 minutes but still it was 245/245/240/233 very nice on the last one. Jordan was good unsurprisingly and Dangelo is still new but I like him hes competitive and cheerful hopefully he will have a good year. Simms was talking a little too much about how he is not a sprinter etc etc. We will see.
Also in not so good news Miles tweaked his hamstring which is not ideal. It is obv not as bad as last year(hopefully) - it is the other one so hopefully he should be ok next week.
Fadhili and Wynton had a good workout today as well 8 300s mostly in 47-50 with the last one in 42. Then Jasmine and Alina also did a good job 5 300s and 2 150s. It was raining for the firt part of the wo and then dried out.
Oh today I did 2x2400 as I sort of mentioned first one with the boys 933 and second one with Mckenzie 942. They were both pretty easy which they should be but still not a bad workout. I think my way of running the straightaways on the turf might help my plantar in my left foot. Next week is 3x1600 in 6:00 I think I will do that Tuesday. I wrote up a schedule for workouts for November so hopefully I will stick close to it. Also cut out stupid computer games and go to bed.
Then I did 6 800s with Fadhili and Alina and Julian(they were doing 500s,300s and 400s respectively) those were all between 257 and 300 and felt pretty good. That was start every 4:00.
Did a couple of "steady" runs at mcd those havent been quite as good- one time I had done a 7 mile run the day before and was tired so it ended up being only one loop in 8:03. Something like that happened another time I didnt feel good and stopped after a lap- really I should try to slow down on those.
Then I did 4 1200s by myself on the Friday before counties. First 3 on turf which were all 443 and then one on the track 426. Pretty much same effort lol. That was start at 6 and then 630 for the other two. I actually did a good job of not worrying about the pace on that wo and it ended up going well. Surprise! lol.
Speaking of counties it went ok. Boys- Hunter had an excellent race which was good to see- I told him pretty much not to run due to his various ailments(hip currently and then calf after) but he did anyway and then ran 1729 well done. Joseph 1740 and everyone else 18-1830. Louie did fairly well barely over 18. We ended up 4th in front of Hereford who had an awful day too bad for them. If Eli had run(plantar sore and then in a boot according to some doctor of unknown competence) we would have been 3rd ahead of Catonsville. So solid. Girls came 5th Jari was 9th overall on a solid 2009 and Mckenzie 2031. Briana had a PR obv(its nice to be new lol) 2104 I think. Same as boys if Mackenzie was there we would have been 4th(In front of Catonsville meh- the county is always the same in xc grrr). So a pretty good day. Dan may or may not have broken 19 in jv- lol he didnt it was like 1902 but in the results it said 1855 so whatever.
This week we did 12-8-4-12-8-4+4x2 on tuesday at the 400 field it was ok the first 1200 was a little slow and then the rest was good- Joseph was approx 418/240/75/408/240/75 with the group at like 426/248/80/418/250/80 . Mckenzie is looking really good she was running with tristan on that 440/257/85/440/300/83 and then she absolutely crushed the tempo run today. I think she just needs some more leg power for xc- although she naturally likes the track better anyway which is fine. Joseph was aiming for even 600 pace he was just about 1830 and Sean and Dylan were right at 1903. Mckenzie did 632/638/622 for 19:32 which included an 86 on the last lap oof(I got an up close look at that from 10m back lol) she was talking on the second half which I ran with her after the first half with the boys. Then 4x150 and then they we did a 2 lap cooldown which ended up being a race for the last 300 where Dylan and Mckenzie ran a 38 for the last 200 lol. Nice to be young and not too tired. Btw the goal pace was 648 for her.
Jari did a very good 4x800 wo yesterday with Jordan and D'angelo at mcd. They were doing 900s(or 3 minute runs) and she was doing 800s. The rest was quite long like about 10 minutes but still it was 245/245/240/233 very nice on the last one. Jordan was good unsurprisingly and Dangelo is still new but I like him hes competitive and cheerful hopefully he will have a good year. Simms was talking a little too much about how he is not a sprinter etc etc. We will see.
Also in not so good news Miles tweaked his hamstring which is not ideal. It is obv not as bad as last year(hopefully) - it is the other one so hopefully he should be ok next week.
Fadhili and Wynton had a good workout today as well 8 300s mostly in 47-50 with the last one in 42. Then Jasmine and Alina also did a good job 5 300s and 2 150s. It was raining for the firt part of the wo and then dried out.
Oh today I did 2x2400 as I sort of mentioned first one with the boys 933 and second one with Mckenzie 942. They were both pretty easy which they should be but still not a bad workout. I think my way of running the straightaways on the turf might help my plantar in my left foot. Next week is 3x1600 in 6:00 I think I will do that Tuesday. I wrote up a schedule for workouts for November so hopefully I will stick close to it. Also cut out stupid computer games and go to bed.
Saturday, October 1, 2016
Week of wos
So more goings on. Wednesday was track- 1200 plus 8x300(it has been quite rainy the last few days so a lot of running on the track) The 1200 was good 350 for Joseph with pack just under 4 or right at 4. Then 300s were solid like 52-55 something like that. Mckenzie was 427 with Dan and then she hit a couple 55/56s and then was mostly 58-60 for the majority of them. Solid.
Friday was 6x800 plus 2x400 again on track. There was minor silliness with frisbee which ed to me breaking a frisbee lol. Then it was pretty good I did the wo for me it was hm 248,249,248,246,245,247. Start every 6 minutes. It was variably hard at different times 2 was a little tough 4 and 5 werent too bad 6 was a ilttle tough i was getting tired. Counted steps btw in #5? it was 172 so not terrible. Thank you Jack Daniels obv its not logical that everyone does 180 lol(leg length) but its good to try to turn over.
The group was good in the workout. Hunter didnt feel good before as he has been stressed/sick but then tried the first one(where I yelled about the first 200(36) haha) and then had a fine workout. Dylan was good just behind/ahead of me by the end Sean was right near me- good then Seon and Dan a little back. Ryan and Brian(the new kid) were also in there sprinting ahead at the end of the interval and then not finishing the workout haha. But no worries good.
Mckenzie took kind of a mental health day with some protesting and then obv once I let her go on her own she did some random 4s and 2s with the other girls and on her own. Its hard when she is the only competitive girl and then I go with the boys today. Hmph. Also dont run too many of the workouts it was good today though for them maybe. Jasmine did 7 200s and Mackenzie was with Mckenzie(ha) with some random running as well.
Then today we did a run in the morning at mcd- just me Dylan Mckenzie- down Farm rd to HH(wet) we did 3 loops with the option for another- which we took as they were fine and more excited about it than I was- Mckenzie was actually ready to do another loop haha which is a good sign. Unfortunately I was not lol- so back up to track for 2 laps- 70 minute run which felt ok actually- easy pace somewhere in the 8s which was good for today for all of us.
Then this afternoon Joseph ran the workout from yesterday by himself and it was good 239,240,240,241,241,239,72,71 starting every 530 rather than 6(which he requested). Bit of extra rest before the 400s. Looked smooth we can work on turning the legs over quickly.
Tomorrow is a run at ncr with Hunter and Jamie. After wo and 70 minutes hopefully my legs willl be functional lol.
The team is good- attitude good- work good we just need to work on being consistent.
Btw last week was 36 miles with 8,4,5,0,5,6,8 Long run sunday,light workout monday,hard workout friday,long run saturday. Only glitch was tues/wed with no steady run still good week for now.
Friday was 6x800 plus 2x400 again on track. There was minor silliness with frisbee which ed to me breaking a frisbee lol. Then it was pretty good I did the wo for me it was hm 248,249,248,246,245,247. Start every 6 minutes. It was variably hard at different times 2 was a little tough 4 and 5 werent too bad 6 was a ilttle tough i was getting tired. Counted steps btw in #5? it was 172 so not terrible. Thank you Jack Daniels obv its not logical that everyone does 180 lol(leg length) but its good to try to turn over.
The group was good in the workout. Hunter didnt feel good before as he has been stressed/sick but then tried the first one(where I yelled about the first 200(36) haha) and then had a fine workout. Dylan was good just behind/ahead of me by the end Sean was right near me- good then Seon and Dan a little back. Ryan and Brian(the new kid) were also in there sprinting ahead at the end of the interval and then not finishing the workout haha. But no worries good.
Mckenzie took kind of a mental health day with some protesting and then obv once I let her go on her own she did some random 4s and 2s with the other girls and on her own. Its hard when she is the only competitive girl and then I go with the boys today. Hmph. Also dont run too many of the workouts it was good today though for them maybe. Jasmine did 7 200s and Mackenzie was with Mckenzie(ha) with some random running as well.
Then today we did a run in the morning at mcd- just me Dylan Mckenzie- down Farm rd to HH(wet) we did 3 loops with the option for another- which we took as they were fine and more excited about it than I was- Mckenzie was actually ready to do another loop haha which is a good sign. Unfortunately I was not lol- so back up to track for 2 laps- 70 minute run which felt ok actually- easy pace somewhere in the 8s which was good for today for all of us.
Then this afternoon Joseph ran the workout from yesterday by himself and it was good 239,240,240,241,241,239,72,71 starting every 530 rather than 6(which he requested). Bit of extra rest before the 400s. Looked smooth we can work on turning the legs over quickly.
Tomorrow is a run at ncr with Hunter and Jamie. After wo and 70 minutes hopefully my legs willl be functional lol.
The team is good- attitude good- work good we just need to work on being consistent.
Btw last week was 36 miles with 8,4,5,0,5,6,8 Long run sunday,light workout monday,hard workout friday,long run saturday. Only glitch was tues/wed with no steady run still good week for now.
Monday, September 26, 2016
Franklin Tempo-Solid+
Ran 3x1600 starting at start of course and then 2 laps around 800 loop. Varsity group(who I did not run with) was solid- group of guys at 611/608/609- start every 8 minutes including jog back to start- solid. Joseph and Hunter went down to 557 on last one. Girls group Mckenzie was impressive 713/646/645 start every 9 minutes although we got a minute extra before the last one. The manner she did it was the best thing talking the whole time pretty much- a good sign- also now closing back in on the boys group. Jari was good just good that she got a good aerobic run in she was right there on first two and ran like 705 on the last one. Briana missed the first one and then ran 650ish and 705 not bad at all. If we only had two more top girls! Lol but Mackenzie was good she did the last full mile in 745(which I didnt hear repeatedly haha) and Jasmine did 3 800s(shin still sore). Then we took pictures.
And of course running club was fairly fun today everyone was participating and trying etc.Hmph- haha I still need to not do it in the spring(hopefully)- today was good though. John got in a fight with James and was crying the whole time though lol- at least they are brothers.
I dont really feel like watching the debate- I should because the analysis is generally kind of dumb I guess I could watch PBS. Really Id just like to read the transcript. Watching Trump would just be disgusting/infuriating for 90 minutes so I dont feel like subjecting myself to that. Hopefully it will go well.
And of course running club was fairly fun today everyone was participating and trying etc.Hmph- haha I still need to not do it in the spring(hopefully)- today was good though. John got in a fight with James and was crying the whole time though lol- at least they are brothers.
I dont really feel like watching the debate- I should because the analysis is generally kind of dumb I guess I could watch PBS. Really Id just like to read the transcript. Watching Trump would just be disgusting/infuriating for 90 minutes so I dont feel like subjecting myself to that. Hopefully it will go well.
Sunday, September 25, 2016
Good run at mcd
Had a nice semi long run in the afternoon at mcd. Down course over to HH- 3 loops in a variety of ways as the lady with the dogs was there. The loops were all right around 930 and felt fine. Then back up farm rd(which i reestablished was 1 1/4 miles) and then a mile on the track which was actually about 640- I know the last 800 was 310 i did two strides within that 800. So 8 miles in 1:00:19. Nice to feel good- we'll see how tomorrow goes heh.
Saturday, September 24, 2016
Barnhart,Stevenson,steady runs,slight ab
So a lot to type in- well see how far I make it before running out of gas.
Team doing pretty well. Need to get faster(duh). At Barnhart we lost to Catonsville- blech and Hereford and Towson. 1-5 split was the lowest in the race i want to say 23 seconds- outstanding. Our pack is too far back right now which is what practice is for- if they can all move up together "eiyyyyyyy"- Disco Stu. Today we beat Catonsville and were closer to Hereford(hunter back in helped a bit obv although theyre all so close together it actually didnt make a huge difference today- could in the future) 1-5 average was 1804 and the spit was even lower 20 seconds nice.But we cant get too hyped up about having a super low 1-5 if we are too far back. Sean had a good PR today which was def nice to see. We were 10 seconds behind Hereford average and 40 behind Towson. Last week 50 behind Towson so progress but that needs to accelerate potentially.
Girls top 3 is very solid for sure- potentially best top 3 in county?- good chance of that in region- and maybe the best top 3 we have had. The rest of the girls are new and developing which is fine they havent run before. If we can get Mackenzie into under 24 which is possible could beat Catonsville at counties. Mckenzie ran well although a little erratically lol today 627/703/supposedly 658 for last 1.1 haha. She sped up a lot though- good sign. I think the second mile was a little long because everyones second mile was slow and then they magically picked it back up. I still ned to do a better job with splits although it is a little challenging- but I feel like I have been doing this for a little while ha. But Mckenzie and Jari and both potentially in the top 5 at counties- just want to get good enough to be in that conversation which we can do. Briana is going to keep improving and should be in top 20 hopefully or even top 15 we shall see.
Goals for Gettysburg are to beat Hereford for boys. We want to get 3-5 people in front of Sweeney which is def doable he was 1742 today. Also he was with some of our people midway through the race and then ran away from them. Hopefully another 2 weeks of training will correct this. For girls the top two are taking a shot at sub 20 definitely- Briana closer(under?) 21 and the rest of the girls just try to keep improving. Actually for Mackenzie the home meet will be a good chance because Catonsville will be there and that is the pack she is trying to catch.
For me things have been sputtering along. A couple good wos within the last ten days- I did two loops in HH in 8:03/7:52 for 15:55 which was good and didnt feel super crazy. Then the next Tuesday I sort of repeated with a loop in 802 and then go out back onto course for 3 minutes. Then I was tired so rested for 2 min/ 800 in 306/1:30 rest/3:19 up the hill. Not ideal but not awful either- just try to keep doing these and build up. The workout schedule I have(it only took me approx 6-8 years to figure this out) is long Sunday,Workouts Tues/Fri,Doubles Mon/Thurs,easy Wed/Sat. That works pretty well with both papers and meets.
I just have to( as always) get more sleep and be more consistent. Then Thursday somehow I hurt my ab again slighty. It was either running 3 200s with Jasmine and Briana(they were in 39,didnt feel terribly fast which is good- although not easy either lol). Hopefully that was not it and I dont think that was as likely as sprinting briefly during sharks and minnows at running club. Btw this is my last season of running club its just a little bit too much of a hassle and I have better things to do with my time. I will try to channel the few people into one of the other running clubs. It is not a good sign when I am counting down how many times are left in running club(8) and looking forward to the mondays when we dont have it. That is not good for anyone lol. But we will finish this year well!
That pretty much covers that- could have gone into more analysis of invits but I did that on paper a little bit and will let it go for now.
Oh btw I signed up for Bachman Valley tomorrow and it looks like Im not doing it hmph. If my ab was fine(it is a lot better btw) I might go and try it. Knowing me I still might go and try it haha. Dont pull an Andy Passmore ugh. It is two loops 7.5 and 5.5 so I could always bail. Im undecided- the thing that will prob clinch it is that I dont feel like getting up super early heh- who knows though.
Team doing pretty well. Need to get faster(duh). At Barnhart we lost to Catonsville- blech and Hereford and Towson. 1-5 split was the lowest in the race i want to say 23 seconds- outstanding. Our pack is too far back right now which is what practice is for- if they can all move up together "eiyyyyyyy"- Disco Stu. Today we beat Catonsville and were closer to Hereford(hunter back in helped a bit obv although theyre all so close together it actually didnt make a huge difference today- could in the future) 1-5 average was 1804 and the spit was even lower 20 seconds nice.But we cant get too hyped up about having a super low 1-5 if we are too far back. Sean had a good PR today which was def nice to see. We were 10 seconds behind Hereford average and 40 behind Towson. Last week 50 behind Towson so progress but that needs to accelerate potentially.
Girls top 3 is very solid for sure- potentially best top 3 in county?- good chance of that in region- and maybe the best top 3 we have had. The rest of the girls are new and developing which is fine they havent run before. If we can get Mackenzie into under 24 which is possible could beat Catonsville at counties. Mckenzie ran well although a little erratically lol today 627/703/supposedly 658 for last 1.1 haha. She sped up a lot though- good sign. I think the second mile was a little long because everyones second mile was slow and then they magically picked it back up. I still ned to do a better job with splits although it is a little challenging- but I feel like I have been doing this for a little while ha. But Mckenzie and Jari and both potentially in the top 5 at counties- just want to get good enough to be in that conversation which we can do. Briana is going to keep improving and should be in top 20 hopefully or even top 15 we shall see.
Goals for Gettysburg are to beat Hereford for boys. We want to get 3-5 people in front of Sweeney which is def doable he was 1742 today. Also he was with some of our people midway through the race and then ran away from them. Hopefully another 2 weeks of training will correct this. For girls the top two are taking a shot at sub 20 definitely- Briana closer(under?) 21 and the rest of the girls just try to keep improving. Actually for Mackenzie the home meet will be a good chance because Catonsville will be there and that is the pack she is trying to catch.
For me things have been sputtering along. A couple good wos within the last ten days- I did two loops in HH in 8:03/7:52 for 15:55 which was good and didnt feel super crazy. Then the next Tuesday I sort of repeated with a loop in 802 and then go out back onto course for 3 minutes. Then I was tired so rested for 2 min/ 800 in 306/1:30 rest/3:19 up the hill. Not ideal but not awful either- just try to keep doing these and build up. The workout schedule I have(it only took me approx 6-8 years to figure this out) is long Sunday,Workouts Tues/Fri,Doubles Mon/Thurs,easy Wed/Sat. That works pretty well with both papers and meets.
I just have to( as always) get more sleep and be more consistent. Then Thursday somehow I hurt my ab again slighty. It was either running 3 200s with Jasmine and Briana(they were in 39,didnt feel terribly fast which is good- although not easy either lol). Hopefully that was not it and I dont think that was as likely as sprinting briefly during sharks and minnows at running club. Btw this is my last season of running club its just a little bit too much of a hassle and I have better things to do with my time. I will try to channel the few people into one of the other running clubs. It is not a good sign when I am counting down how many times are left in running club(8) and looking forward to the mondays when we dont have it. That is not good for anyone lol. But we will finish this year well!
That pretty much covers that- could have gone into more analysis of invits but I did that on paper a little bit and will let it go for now.
Oh btw I signed up for Bachman Valley tomorrow and it looks like Im not doing it hmph. If my ab was fine(it is a lot better btw) I might go and try it. Knowing me I still might go and try it haha. Dont pull an Andy Passmore ugh. It is two loops 7.5 and 5.5 so I could always bail. Im undecided- the thing that will prob clinch it is that I dont feel like getting up super early heh- who knows though.
Wednesday, September 14, 2016
Home meet solid,Morning runs a must
The home meet went well- there was not really much competition and the plan was to run the last mile easier which some people did more than others im not sure who did what in terms of effort exactly. The group from 3-7 was pretty tight but too far behind Hunter. Joseph ran 2 miles and stopped he needs to learn and understand that if you havent run much it will take some time to get back. Then he wasnt there today too bad. Girls were fine they are just starting- Jari 2138,Mckenzie 2211 Briana 24xx. We will see on Saturday it should be fun. I have to think about goal first mile times
Hunter 520s
Pack all from 2-7 really- 540-545
Jari 615-620
Mckenzie 630
Rest of girls- run and see how you feel
I need to run in the morning. I will go to bed so that I can achieve this.
Hunter 520s
Pack all from 2-7 really- 540-545
Jari 615-620
Mckenzie 630
Rest of girls- run and see how you feel
I need to run in the morning. I will go to bed so that I can achieve this.
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