Good week. I had Thursday's Rob Garcia Invitational at Rushville penciled in as a day to go for a fast 3200. I ran 9:45 two weeks prior and although I wouldn't have any competition there I wanted to be sub 9:40, which doesn't seem like that big of a jump. Well, the problem with picking a random day in the middle of April to go fast several weeks in advance is that you don't have any idea about how the weather will be. Basically, I was praying for a calm day with moderate temperatures. A few days in advance it seemed that the weather would be perfect, but as the day drew near I realized that they were calling for pretty a pretty strong wind. With temperatures in the mid 50s and a 21mph wind accompanied with 27mph gusts, the weather was eerily similar to that of the Boston Marathon a few days prior (except for the fact that I would be running in a circle!) So, I just dealt with it and ran 9:52. I guess the effort is what counts. More thoughts on the race are below, but it got me the meet record (sorry, Nate) and that's something I was very happy with especially considering where I was at this point last year...
Local news did a video of the race. Skip to around 4:45 in: http://www.connecttristates.com/sports/story.aspx?id=608812&sms_ss=facebook&at_xt=4db1f1762f2f4a84%2C0
In the 2010 version of this meet things weren't going so well. As I've touched on some in the past, I was dealing with some injury struggles. What started out as good winter training block transformed into a downward spiral of nagging muscular injuries that wouldn't allow me to train anywhere near optimally. What made matters worse was that once I got on top of the issues my left leg was randomly losing control. Having a solid aerobic foundation, I wanted to get into the race specific work, but with new nagging injuries popping up weekly or my lack of leg control preventing me from doing any good tempos or long intervals, my fitness wasn't developing like it should have been.
Actually, at this point last year I had only run 10:35 so far for 3200 meters (50 seconds slower than where I'm at now) and hadn't run any fast than 4:59 for 1600 for the season (both of which were well slower than my PRs set my Sophomore year). So back to this same meet last year..I was wanting to run somewhere around 10:10 (which my fitness didn't indicate I was anywhere near). I ended up going through the first mile in 5:05 trying to stay in contention with Nathan Davis of Lewistown who ended up running 9:59 and breaking the then meet record. I faded horribly and kept getting slower each successive lap due to leg coordination problems. I was pretty upset and crossed the line in just over 11 minutes, luckily not getting lapped by Nathan. Discouraged by that horrible performance, I wasn't a very pleasant runner. Nathan listened to me whine and complain about my injury troubles and how I didn't even know if I wanted to continue running anymore. Luckily I pushed through it, and ended up making the best of the season with some slight PRs several weeks later. After the season, I focused on gaining better overall strength in those areas, which has left me much better off.
With consistent work over the past 12 months, I'm in a much better position than I was here last year.
Here's the log:
Sunday - 12 mile Long Run on varying terrain at Spring Lake
Monday - WINDY! Low key race and workout at Bushnell for Muggs McGinnis Relays. Warmup totaling 3.5 miles, race 1600 wanting to "cruise" to a 4:40 again, wind didn't allow that-4:47 (felt easy though); 1.5 mile cooldown with Gatlin; .5mi warmup for workout, Aussie Quarters (7x400 at 3200 effort with quick 200m recovery jog) - 74 (46), 74 (47), 75 (47), 75 (48), 76 (49), 75 (49), 74 (46) covering 4200 meters in 14:21; ~1.25mi cooldown. Everything slowed by wind, but workout felt under control. Wanted to hit 73s, but adjusted them to 74s due to wind.
Tuesday - 7 miles very easy in 49:39 (7:05/mi)
Wednesday - 6.5mi in 43:12 (6:32/mi); 4x200m relaxed in Matumbos going 36.26, 36.57, 35.71, 35.48 jog back recovery (Tot. 7.25mi)
Thursday - AM: 10 minute shakeout covering 1.4 miles
PM: 2.5 mile warmup in 16:40 (6:42/mi), strides, 1:42 quicker (.3mi @5:40/mi), more strides
3200m race - 9:52
.5 mile shakeout in 3:30, Meet cancelled due to lightning-was going to run 1600m as well, 3 mile cooldown in pouring rain in 21:50 (7:13/mi)
Thoughts on race: Felt great! Probably went out a bit agressive (4:49, 5:02). Wind ate me up though. I generally prefer to run even to negative splits, so that wasn't great. Also had no competition, seeing as I lapped the whole field.
Friday - 8 miles recovery on Barn School Road (no crazy weather this time) in 57:59 (7:14/mi)
Saturday - 3 mile warmup in 20:07 (6:43/mi)Strides
20 minute tempo run covering 3.6 miles (5:34/mi). Splits: 1-5:36, 2-5:32, 3-5:30, 3.6-3:20
1.25 miles easy in 8:07 (6:37/mi)
6x200 progression: 36.01, 35.61, 33.59, 34.73, 33.41, 33.88
.75mi cooldown
Weekly Total: 64.5 miles. Core and general strength every day but Saturday. Hurdle drills and inversion table done several days as well.
Happy with the training. I felt pretty crummy on most of my easy days, but great on my hard days. I guess that's the point when training hard, and it shows that I'm recovering well. It's going to be awhile until my next 3200. I'm going to take a few weeks to jump into some more serious 1600 and 800s, but still try to keep solid mileage and good 3200 specific workouts.
Tomorrow I'm racing in the Fulton County Invite and running the 1600m. I'm hoping for a fast one and a PR as there will be some good guys in the field. It will also be my first 1600m that I'm spiking up in so far this year!
I hope everyone had a happy Easter!
-John
Sunday, April 24, 2011
Sunday, April 17, 2011
Trying To Find My Wheels
Hello Readers,
The 2011 outdoor season is starting to get into full swing. Our team headed down to Canton, Missouri for the Cansippi Relays on Thursday. I hopped into an 800m in addition to the mile to get the legs turning over a bit quicker and to use it as some under distance speed work. Besides the meet Thursday, I had quality workout days on Monday and Saturday.
Log:
Sunday - 11 miles easy around Spring Lake. Mostly on grass and trails. No time and with GPS off. Felt better than expected considering afterprom last night. Still cut it a bit short and stayed at a VERY comfortable effort. Last 10 minutes or so barefoot
Monday - Workout in Monmouth due to us having a little meet there. 3.11 mile warmup with Gatlin Marlow from Monmouth-Roseville to Monmouth college, strides; 6x800m intended to be run on Monmouth College track, but right when I was getting ready to start the workout the whole MC track team came out for their workout and was using basically the whole track. So I used my watch to measure an improv 800m route on the sidewalk with sharp 90 degree turns and hills. Originally wanted to run 2:26s on the track(right at 3200m effort), but with the route change it slowed things drastically. I worked from mid 2:30s on the first few down to 2:28 on the last one. Gauging by my effort, I'm sure these were run at the right pace. I used about 2min recovery with a bit of jog in between; 2 miles easy to MC soccer fields (getting turned around on the way there); 8x80m barefoot strides; 3.61 mile cooldown back to the high school, getting somewhat lost again. (Tot. 12mi, way more than I had planned)
Tuesday - 8 miles easy in 54:57
Wednesday - 6.11 miles easy in 40:10 (6:35/mi); 6x200m progression w/ jog back recovery: 35.96, 35.5, 34.32, 34.83, 33.59, 33.67 (Last 2 wearing victories, trying to break them in some) Tot. 7.1mi
Thursday - AM: 10min shakeout before school. Muscles pretty stiff, but feeling good (1.4 miles)
PM: Cansippi Relays in Canton, MO - Various warmup totaling 4.2 miles; Race 1600m wanting to cruise to 4:40 as comfortable as possible, ran right at 4:40 which got me the win by quite a bit; Half mile easy after 1600m; Half mile warmup and strides, 800m in 2:06.3 (2nd); 2.5mi cooldown with most of it barefoot. The 800m was a 4 second PR, and for someone who has absolutely no speed, I was pretty happy with it.
Friday - 8 miles easy in 56:40 (7:05/mi) on Barn School Road. The weather got really bad really fast midway through my run. I was still quite aways from my car, this road is 8 miles from town, and there is an about one house per mile on this road. I was mainly concerned with the lightning, but the clouds were making weird formations as well. Somehow, right as it began to hail and get even nastier, I see my dad who came out to get me. It was quite the experience, but I'm happy he came and got me. Later I found out there was a tornado spotted about 10 miles east of there. I finished the rest of my run in town when I got home.
Saturday - 3 mile warmup in 19:20 (6:27/mi), strides, 25 minute *Wind Aided Tempo Run covering 4.45mi (5:37/mi), splits: 1-5:43, 2-5:40, 3-5:34, 4-5:31, 4.45-2:31; 2.5 mile cooldown in 17:39 (7:04/mi) (Tot. 10mi)
Total: 66.5 miles. Good core/general strength workouts every day but Sunday
I'm pretty pleased with this week's training as a whole. I'm still keeping the mileage up, but the intensity has been increasing quite a bit, which makes the overall training load that much tougher. I'm trying to balance the hard days with the recovery days, but still am probably in a pretty high state of fatigue overall.
This next week we'll have a home meet on Monday where I'll just run the mile and do a workout after. I'm wanting to cruise to a 4:40 again and get in a specific 3200m pace workout after. The plan is to go for a fast 3200 on Thursday in a meet in Rushville (weather permitting). Like I said, the mileage is staying up there, as I don't respond to dropping the mileage that much, especially not this early. I'm trying to get in a solid tempo run weekly and not get too far away from that stimulus either. The week after next, I'll be trying to go for a fast 1600m at the Fulton County Invitational, as there will be some good competition there.
Thanks for reading
-John
The 2011 outdoor season is starting to get into full swing. Our team headed down to Canton, Missouri for the Cansippi Relays on Thursday. I hopped into an 800m in addition to the mile to get the legs turning over a bit quicker and to use it as some under distance speed work. Besides the meet Thursday, I had quality workout days on Monday and Saturday.
Log:
Sunday - 11 miles easy around Spring Lake. Mostly on grass and trails. No time and with GPS off. Felt better than expected considering afterprom last night. Still cut it a bit short and stayed at a VERY comfortable effort. Last 10 minutes or so barefoot
Monday - Workout in Monmouth due to us having a little meet there. 3.11 mile warmup with Gatlin Marlow from Monmouth-Roseville to Monmouth college, strides; 6x800m intended to be run on Monmouth College track, but right when I was getting ready to start the workout the whole MC track team came out for their workout and was using basically the whole track. So I used my watch to measure an improv 800m route on the sidewalk with sharp 90 degree turns and hills. Originally wanted to run 2:26s on the track(right at 3200m effort), but with the route change it slowed things drastically. I worked from mid 2:30s on the first few down to 2:28 on the last one. Gauging by my effort, I'm sure these were run at the right pace. I used about 2min recovery with a bit of jog in between; 2 miles easy to MC soccer fields (getting turned around on the way there); 8x80m barefoot strides; 3.61 mile cooldown back to the high school, getting somewhat lost again. (Tot. 12mi, way more than I had planned)
Tuesday - 8 miles easy in 54:57
Wednesday - 6.11 miles easy in 40:10 (6:35/mi); 6x200m progression w/ jog back recovery: 35.96, 35.5, 34.32, 34.83, 33.59, 33.67 (Last 2 wearing victories, trying to break them in some) Tot. 7.1mi
Thursday - AM: 10min shakeout before school. Muscles pretty stiff, but feeling good (1.4 miles)
PM: Cansippi Relays in Canton, MO - Various warmup totaling 4.2 miles; Race 1600m wanting to cruise to 4:40 as comfortable as possible, ran right at 4:40 which got me the win by quite a bit; Half mile easy after 1600m; Half mile warmup and strides, 800m in 2:06.3 (2nd); 2.5mi cooldown with most of it barefoot. The 800m was a 4 second PR, and for someone who has absolutely no speed, I was pretty happy with it.
Friday - 8 miles easy in 56:40 (7:05/mi) on Barn School Road. The weather got really bad really fast midway through my run. I was still quite aways from my car, this road is 8 miles from town, and there is an about one house per mile on this road. I was mainly concerned with the lightning, but the clouds were making weird formations as well. Somehow, right as it began to hail and get even nastier, I see my dad who came out to get me. It was quite the experience, but I'm happy he came and got me. Later I found out there was a tornado spotted about 10 miles east of there. I finished the rest of my run in town when I got home.
Saturday - 3 mile warmup in 19:20 (6:27/mi), strides, 25 minute *Wind Aided Tempo Run covering 4.45mi (5:37/mi), splits: 1-5:43, 2-5:40, 3-5:34, 4-5:31, 4.45-2:31; 2.5 mile cooldown in 17:39 (7:04/mi) (Tot. 10mi)
Total: 66.5 miles. Good core/general strength workouts every day but Sunday
I'm pretty pleased with this week's training as a whole. I'm still keeping the mileage up, but the intensity has been increasing quite a bit, which makes the overall training load that much tougher. I'm trying to balance the hard days with the recovery days, but still am probably in a pretty high state of fatigue overall.
This next week we'll have a home meet on Monday where I'll just run the mile and do a workout after. I'm wanting to cruise to a 4:40 again and get in a specific 3200m pace workout after. The plan is to go for a fast 3200 on Thursday in a meet in Rushville (weather permitting). Like I said, the mileage is staying up there, as I don't respond to dropping the mileage that much, especially not this early. I'm trying to get in a solid tempo run weekly and not get too far away from that stimulus either. The week after next, I'll be trying to go for a fast 1600m at the Fulton County Invitational, as there will be some good competition there.
Thanks for reading
-John
Sunday, April 10, 2011
Time Trialin'
I do have an excuse for being late on getting the post out this week. Prom was yesterday, which outside of my run, ate up my whole day. After staying up way too late last night, my body was pretty tired/run down. So I got my run in this morning, ate, and then napped for a few more hours.
The week featured some pretty average workouts, but also a very good time trial. The plan was to race Thursday, and run both the 3200m and 1600m, with the goal being to get in a fast 3200. Well, the meet ended up being cancelled due to the weather on Thursday (which I thought was fine), but I decided to follow through with the plans for a quick 3200m, as I wouldn't get another chance for another 2 weeks. I'm quite happy with my decision to do so, because it resulted in a new PR. I ran 9:45 solo. I was very pleased with the effort, but gotta keep moving forward
Here's the log:
Sunday - 12 mile Long Run at Spring Lake. Kept pace function off on watch. Ran by feel, and enjoyed the unusually warm weather we were having. It ended up hitting a high of 87 degrees later in the day!
Monday - WINDY! Wanted to get in some long, cross-country type repeats at a bit slower pace to touch on that system some, but also sprinkle in some 400s at 2mi pace to try and run that pace when tired. 3mi warmup with the last mile at tempo pace, drills and strides; 2x1200, 400, 1200, 400, 1200; 2.5mi cooldown
Tuesday - 7.5 miles easy (6:35/mi); 6x200 relaxed starting at 3200 speed and working to mile effort (last 4 in spikes): 36.26, 35.92, 36.39, 35.8, 34.7, 35.44
.5 miles back home (Tot. 9mi)
Wednesday - 6.5mi easy in 44:32 (6:51/mi); strides and a 200 (Tot. 7mi)
Thursday - 2mi+ progressive warmup (14:10--6:35/mi); drills, strides, .42 quicker (2:18--5:28/mi), 2x200 in 37, 36; 3200 Time Trial - 9:45 (4:48, 4:56); 4x200m in 35, 35, 35, 33; 4mi cooldown in 28:44 (7:11/mi). Total of 9mi
Friday - 8 miles very easy on Barn School Road, 56:38 (7:04/mi)
Saturday - At Lake Argyle- Hilly 3.5mi warmup very slow, including a pretty hard fall going down a hill; some strides; 20min tempo covering 3.46 (5:46/mi) with a very steep, long uphill to start out with, splits: 1-5:58, 2-5:37, 3-5:48 (varying terrain), last portion at 5:36/mi; 3mi hilly cooldown again in 22:17, by this time it was pretty warm out and the hills were rendering me to a very slow crawl. Solid workout overall.
Weekly Total: 64.5 miles. Was pretty diligent with all of my core and general strength work all week as well, getting in some hurdle drills on several days as well.
This next week I'll get a chance to have the legs moving a bit quicker, as on Thursday I'm entered in both the 1600m and 800m at the Cansippi Relays in Canton, MO. That will serve as some under distance speed work and my first real bit of stuff faster than mile pace. I'll also be looking forward to a good 3200 specific session and a tempo run.
This was my first PR set in the 3 1/2 months that I've been doing the blog, hopefully we can have a lot more of those soon as the outdoor season gets rolling along..
-John
The week featured some pretty average workouts, but also a very good time trial. The plan was to race Thursday, and run both the 3200m and 1600m, with the goal being to get in a fast 3200. Well, the meet ended up being cancelled due to the weather on Thursday (which I thought was fine), but I decided to follow through with the plans for a quick 3200m, as I wouldn't get another chance for another 2 weeks. I'm quite happy with my decision to do so, because it resulted in a new PR. I ran 9:45 solo. I was very pleased with the effort, but gotta keep moving forward
Here's the log:
Sunday - 12 mile Long Run at Spring Lake. Kept pace function off on watch. Ran by feel, and enjoyed the unusually warm weather we were having. It ended up hitting a high of 87 degrees later in the day!
Monday - WINDY! Wanted to get in some long, cross-country type repeats at a bit slower pace to touch on that system some, but also sprinkle in some 400s at 2mi pace to try and run that pace when tired. 3mi warmup with the last mile at tempo pace, drills and strides; 2x1200, 400, 1200, 400, 1200; 2.5mi cooldown
Tuesday - 7.5 miles easy (6:35/mi); 6x200 relaxed starting at 3200 speed and working to mile effort (last 4 in spikes): 36.26, 35.92, 36.39, 35.8, 34.7, 35.44
.5 miles back home (Tot. 9mi)
Wednesday - 6.5mi easy in 44:32 (6:51/mi); strides and a 200 (Tot. 7mi)
Thursday - 2mi+ progressive warmup (14:10--6:35/mi); drills, strides, .42 quicker (2:18--5:28/mi), 2x200 in 37, 36; 3200 Time Trial - 9:45 (4:48, 4:56); 4x200m in 35, 35, 35, 33; 4mi cooldown in 28:44 (7:11/mi). Total of 9mi
Friday - 8 miles very easy on Barn School Road, 56:38 (7:04/mi)
Saturday - At Lake Argyle- Hilly 3.5mi warmup very slow, including a pretty hard fall going down a hill; some strides; 20min tempo covering 3.46 (5:46/mi) with a very steep, long uphill to start out with, splits: 1-5:58, 2-5:37, 3-5:48 (varying terrain), last portion at 5:36/mi; 3mi hilly cooldown again in 22:17, by this time it was pretty warm out and the hills were rendering me to a very slow crawl. Solid workout overall.
Weekly Total: 64.5 miles. Was pretty diligent with all of my core and general strength work all week as well, getting in some hurdle drills on several days as well.
This next week I'll get a chance to have the legs moving a bit quicker, as on Thursday I'm entered in both the 1600m and 800m at the Cansippi Relays in Canton, MO. That will serve as some under distance speed work and my first real bit of stuff faster than mile pace. I'll also be looking forward to a good 3200 specific session and a tempo run.
This was my first PR set in the 3 1/2 months that I've been doing the blog, hopefully we can have a lot more of those soon as the outdoor season gets rolling along..
-John
Sunday, April 3, 2011
Late Post. Outdoor Season Is Here!
Hello Readers,
I'm not in the "in depth training rambling" mood right now, so I'll keep this post somewhat brief. Another good week. I'm happy to be keeping the mileage up this far into the track season. I wanted to hit 70 or more this week since I was feeling good, but my planned early morning shakeout on Wednesday and Friday didn't happen due to my sleep deprived body's cravings for more rest.
Log:
Sunday - 13 mile Long Run to Macomb, 1:23:54 (6:27/mi). Splits: 1-6:37, 2-6:26, 3-6:31, 4-6:34, 5-6:27, 6-6:27, 7-6:28, 8-6:25, 9-6:28, 10-6:25, 11-6:20, 12-6:23, 13-6:17. About 24 degrees, which is too cold for Spring!
Monday - 7.5 easy in 50:40 (6:45/mi); 12x200 relaxed, jog back diagonally recovery, working from 3200 pace to a bit quicker than mile pace. Splits: 37.04, 36.49, 37.34, 36.22, 35.67, 36.27, 35.88, 35.33, 35.5, 34.77, 35.17, 34.94. Put on the Matumbos the last 6 to break them in some. First time in spikes so far this year.
Tuesday - 9 mile, 1:01:09 (6:47/mi). Lower right back/piriformis hurting some throughout the day. Had bothered me some in the past few days. Icing and stretching good.
Wednesday - 2.5mi warmup, drills and strides, 20min tempo covering 3.57mi (5:37/mi), 5x10sec flat sprints with full recovery, 2.5mi cooldown. Total of 9mi
Thursday - 7.5 easy in 51:07 (6:49/mi). Strides and 2x200 after. (Tot. 8mi)
Friday - WINDY! - Complicated warmup totaling 4.75mi with a few miles at low 6min pace and some strides and 200s (misjudged my race time and the meet was going slower than planned so I initially warmed up way too early), race/cruise a 1600 in 4:45, 2mi easy, workout-Aussie Quarters (just 6x400 at 3200 pace (74-75) with 200m jog recovery). Splits-1:15 (:50), 1:14 (:52), 1:15 (:50), 1:15 (:52), 1:14 (:53), 1:15 (:52).; just a half mile cooldown home, spent. Total of 10.5mi
Saturday - AM: 5mi recovery in 38:15 (7:39/mi). Tried to go way slower than I have in a long time. Very windy. PM: 5mi easy in 33:49 (6:46/mi), perfect weather.
Total: 69.5 miles. This shows that there isn't a magic number. It's tough to see that 69.5 there, as I would rather have ran 70 or more miles. I also didn't total the week's mileage until today. Very good week. Friday I just wanted to run my season goal 3200 pace for that mile (4:45) and still get in a solid workout after. I did that even with some crazy wind. I did have problems with my lower right back and my piriformis/glute this week, but have been doing everything I can to keep that at bay. If it gets worse I might have to take a day off, hopefully that's not the case.
This next week I'm hoping for some more solid work. I'll be gunning for a quick 3200 time on Thursday with weather permitting. It's a small meet, so it will be more of a time trial, and I'm going to double up to make it a good day of work overall.
If I can keep stacking weeks like this together, I'll be looking for somewhat of a breakthrough soon.
I hope everyone had a good week!
-John
I'm not in the "in depth training rambling" mood right now, so I'll keep this post somewhat brief. Another good week. I'm happy to be keeping the mileage up this far into the track season. I wanted to hit 70 or more this week since I was feeling good, but my planned early morning shakeout on Wednesday and Friday didn't happen due to my sleep deprived body's cravings for more rest.
Log:
Sunday - 13 mile Long Run to Macomb, 1:23:54 (6:27/mi). Splits: 1-6:37, 2-6:26, 3-6:31, 4-6:34, 5-6:27, 6-6:27, 7-6:28, 8-6:25, 9-6:28, 10-6:25, 11-6:20, 12-6:23, 13-6:17. About 24 degrees, which is too cold for Spring!
Tuesday - 9 mile, 1:01:09 (6:47/mi). Lower right back/piriformis hurting some throughout the day. Had bothered me some in the past few days. Icing and stretching good.
Wednesday - 2.5mi warmup, drills and strides, 20min tempo covering 3.57mi (5:37/mi), 5x10sec flat sprints with full recovery, 2.5mi cooldown. Total of 9mi
Thursday - 7.5 easy in 51:07 (6:49/mi). Strides and 2x200 after. (Tot. 8mi)
Friday - WINDY! - Complicated warmup totaling 4.75mi with a few miles at low 6min pace and some strides and 200s (misjudged my race time and the meet was going slower than planned so I initially warmed up way too early), race/cruise a 1600 in 4:45, 2mi easy, workout-Aussie Quarters (just 6x400 at 3200 pace (74-75) with 200m jog recovery). Splits-1:15 (:50), 1:14 (:52), 1:15 (:50), 1:15 (:52), 1:14 (:53), 1:15 (:52).; just a half mile cooldown home, spent. Total of 10.5mi
Saturday - AM: 5mi recovery in 38:15 (7:39/mi). Tried to go way slower than I have in a long time. Very windy. PM: 5mi easy in 33:49 (6:46/mi), perfect weather.
Total: 69.5 miles. This shows that there isn't a magic number. It's tough to see that 69.5 there, as I would rather have ran 70 or more miles. I also didn't total the week's mileage until today. Very good week. Friday I just wanted to run my season goal 3200 pace for that mile (4:45) and still get in a solid workout after. I did that even with some crazy wind. I did have problems with my lower right back and my piriformis/glute this week, but have been doing everything I can to keep that at bay. If it gets worse I might have to take a day off, hopefully that's not the case.
This next week I'm hoping for some more solid work. I'll be gunning for a quick 3200 time on Thursday with weather permitting. It's a small meet, so it will be more of a time trial, and I'm going to double up to make it a good day of work overall.
If I can keep stacking weeks like this together, I'll be looking for somewhat of a breakthrough soon.
I hope everyone had a good week!
-John
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