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+drills

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pretty good pace the whole way, ran into some goats and ran with them for a mile

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temperature dropped like 15 degrees from start to end of run. Last couple miles were pretty slow

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did harriton with tree, then tacked on a floyd

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did floyd, then did a couple miles an hour later because I forgot my dentist appointment and had to run over there.

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ran the rick with jb, grant, and tree. The last 2 miles were fast, and the last half mile was very fast, with jb pounding and yelling at the front. Jogged a road loop and a half afterwards.

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drills

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tacked on 2 and a little road loops. I now remember how much worse winter runs are compared to any other season.

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u3d2 did 4xmile, 4x400, 4x200 all with a minute rest in 5:13, 5:13, 5:14, 5:14, 71, 70, 70, 69, 32, 32, 33, 33, good workout, felt very relaxed. The plan is to do this workout every other week getting faster every time until we're doing 5 miles in 4:55.

AM RUN

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ran harriton with jb and scott, young goats were going out for a 5 college, so ran with them. Felt pretty good today. Doing another workout tomorrow. Tom said for me to come up with one, so I'm thinking hills followed by 200s. Hill runs are my least favorite workout, but I think they're important.

AM RUN

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+drills. Snowy out. I don't really run that well in the snow, so pretty slow.

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did a tempo on the tredmill. warmed up 3 miles, then did 4 miles starting at 5:30 and finishing at 5:07. Cooldown 2 miles. Felt pretty relaxed and good. I'm starting to feel fit again. Going to finish out this week with high mileage, then chill out next week. I think I'm going to alternate high mileage and lower mileage weeks, we'll see how that goes.

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felt pretty good, although once the sun went down it got really cold. Did seminary into a loop of culmination, then tacked on another couple miles.

AM RUN

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met up with grant and bernie for a couple miles of harriton, then turned back

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ran harriton then just looped around the haverford area. Wasn't feeling great today, didn't eat enough. I'm going to back off the mileage starting tomorrow.

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ran with scott and sherm. Felt really good today. Started out slow and picked up the pace towards the end. Did some very slow strides afterwards.

AM RUN

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did some drills too.

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ran with jb, tree, zach, sherm and miles. Good run at a good pace. Pretty cold out, although I thought I was going to be a lot colder. It must be the cold new england winters that have made me the stone cold chinchilla I am today. Workout tomorrow.

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in the low teens, very cold out. On my morning run, I saw not 1, not 2, not 3, not 4, but 5 people run red lights, and it was between only 2 red lights. At the montgomery ave light near bryn mawr, some guy sped through the yellow, then a guy went through the red. There were 2 cars opposite that were stopped because cars were going. After the guy who ran the red went, one of the stopped cars made a left on red. After that car made a left, the car next to it then went through the red light, while the other cars had green and were moving, they then had to stop because this guy (who was driving an SUV) was the 3rd car to go through the red light. I couldn't believe it. Haverford has THE worst drivers the world has ever known. Then on lacaster ave, I saw 2 cars speed through a red. The cops really need to crack down on this. Someone is going to die.

PM RUN

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warmup 3 miles, cooldown 2 miles, did 6x800 with 200 jog rest, then a 200. Splits were: 2:16, 2:16, 2:17, 2:18, 2:18, 2:19, 29. Pretty tough workout, I wasn't expecting something this hard. The first one was huge shock, it felt really hard, and I thought I was going to be in trouble. Then I jogged the 200 recovery, and didn't feel all that recovered before going into the second one. By the fifth one I was just taking it lap by lap. The sixth one actually didn't feel as bad as the fifth. I felt pretty good on the sixth, although it was the slowest one. Tom was saying that he thinks the workout is a predictor of about a 14:55, which I think is about right. He also said we'll do this workout a couple more times this season, so it will be good to see how we progress.

AM RUN

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did drills

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Shoe: alumni Title: harriton" size="7">

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ran with scott, golden, trouble, and business. Felt good on this run, except for the ice storm.

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ran out to righters mill, was going to do that hill and the hill across from it 3 times each. But the stream had swallowed the ford, so we couldn't cross over. So we just did the righters mill hill 6 times. First 3 felt pretty relaxed, the 4th one scott went charging up the hill, that was the fastest one. The 5th one I punished scott for doing the 4th one so fast. The last one was the rest of what I had left. By the end if felt like I was crawling up the hill. I'm going to be very sore tomorrow.

AM RUN

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Shoe: alumni Title: trail" size="7"> add a shoe: delete a shoe: alumni

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ran with tree and don. Trail pretty hard.

PM RUN

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very very slow run with scott. Still very sore from yesterday.

AM RUN

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ran with scott. Felt a lot better than yesterday, although still pretty sore from the hills. Felt real good the second half of the run. Next week is another high week, also probably going back to boston thursday.

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ran with scott and jb. Got really cold when the run went down. Was going to do 13, but ended up doing 11 cuz my hands got so cold. Workout tomorrow, going back to boston on wednesday instead of Thursday.

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+ drills

PM RUN

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warmup 3 cooldown 2, did 4x1600, 4x400, 4x200 with 1 minute jog recoveries. Splits were, 5:10, 5:12, 5:11, 5:10, 70, 71, 69, 69, 33, 33, 33, 33. Felt very good this workout, even better than I did 2 weeks ago. I like this workout a lot, and it's a good thing because I'll be doing it every other week. First race is going to be a 5k, Jan 13th at NYU, the armory. Think I'll be ready to put down a good time by then. Off to boston for tomorrow.

AM RUN

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ran in the morning before going back to boston. Pretty slow, can never seem to run very fast in the mornings, or at least not horribly slowly.

PM RUN

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back in boston, got back late, got out the door around 10:15, not as cold as I thought it would be.

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the park is frozen over, so had to run mostly on pavement.

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Felt ok. Didn't eat enough today. There's no food in this house. I was trying to figure out a way to add the usatf running routes to the logs, but I think that will have to wait until I get back to my apartment which will be around new years. Doing a fartlek tomorrow.

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warmup 3, cooldown 2, did 6 minutes on, 3 min off, 5 on, 2.5 off, 4 on, 2 off, 3 on 1.5 off, 2 on, 1 off, 1 on. I tried to keep the off sections at a pretty good pace, maybe under 7 min pace. Not sure how fast the ons were. Did the workout around jamaica pond.

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horribly ill today. Some sort of stomach bug, felt nauseous and exhausted all day.

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still felt ill today, felt very dizzy after 1 mile. This is very unfortunate, as training was going very well.

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a very sad state. Still sick, but an improvement over yesterday. Pretty dizzy and queezy by the end.

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an improvement over yesterday, but still very slow and feel very tired. I need to kick this stomach issue soon and get back to good training.

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BACK IN BUSINESS BABY! Finally, I feel normal again. Probably a very slow pace, but no dizziness, no queeziness, my stomach felt fine this morning. Hopefully this means I've kicked this virus completely.

PM RUN

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not over this stomach thing yet, felt tired and stomach felt weird.

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was unsure whether I wanted to do the workout or not. I warmed up to see how I felt, felt alright so decided to try the workout. Workout was 12x400 with 100 jog. Splits were: 69, 70, 69, 69, 69, 69, 70, 69, 69, 70, 69, 69. Workout felt very easy and relaxed. I felt surprisingly good, thought I might stuggle, but didn't. Although I felt a little light-headed before and after the workout. It would seem that this stomach bug didn't take much out of me though, so next week I should be back on track.

AM RUN

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felt good to start, but rapidly deteriorated

PM RUN

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hip hurt a lot, must be from the sharp turns on the indoor track, too bad to be missing even more training. So be it.

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ran with bernie and scott. Did the first half relaxed and the second half a little faster. Hip felt fine, stomach felt fine. Felt good. Hopefully I'll be able to get back to normal training now.

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