Oh, right, also, weekly update...

Weds: recovery
Thurs: lift, mishmashed exercises to avoid putting too much strain on the knee
Fri: agilities
Sat: turf time, was pretty drained and napped at disc 'til dawn for over an hour before concessions shift from 12-1 (should I put that under sunday?)
Sun: was planning to do pretty close to nothing and recuperate from Saturday, but went to the B-team practice and had a good time there instead.
Mon: lift, Alt. Day 2. First time I've done it, I'm actually a bit surprised at how good a workout it is.

Ankle's been holding steady lately. I've gotten the outside pretty well-strengthened, but the inside of the ankle gives me trouble running without support usually. Also need to keep building back explosive strength in the left calf. (right) Knee's started acting up again, haven't had trouble with it for a good while but I'm sure all the pounding indoors coupled with some probable compensation for the left ankle has it aching again. Got my patellar strap though, so no big deal, should be back to normal in a week or two, hopefully.

Whee, track workout.

Got in a solid workout with Champo, Crewser and the Carr (three C's and an M--which one does not belong?).

200s-30, 31, 31, 30
100s-13, 14low, 14mid, 14low
200s-33, 34, 34, 33
100s-14low, 14, 14, 14low
200s-34, 33
100s-14, 14high, 14high, 14high, 14high, 14low

I was pretty happy with the workout, overall. Started off pretty fast (but consistent) for the first set of 2's and 1's, then felt the short rest interval on the 100s in the next set. Managed to keep it together and keep pushing for the final set of 2's thanks to Chimpo pushing me, and the last 100s were all pretty solid. Definitely a good workout to have other people running with, as opposed to last week when I was going solo due to a knee-concerned Socks.

I'll be looking to get the 200 times a bit faster when I'm tired, 33/32 range in the future. Relatively happy with 100 times at the moment, though I can definitely stand some improvement.

On a related note, for 100s in general, form is hugely important. Drive with your arms as fast (and as straight) as you can--that's what gets the legs going, it's what kept me under 15 during the last set of 100s. More advanced runners might want to focus on getting a good forward lean while you're accelerating as well (leaning from the ankles, not the hips--it's hard to describe, I can demonstrate in person), though once you're cruising at top speed you pretty much have to be upright.

yes

i am still here, though i have somewhat disappeared from the scene this term. got running and lifting in over the last two days - trying to get active again before i head backpacking in Chile for spring break. i apologize for my abrupt and lengthy disappearance, but i hope everyone's term is going well.

take care,
Zak