AM RUN

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Shoe: alumni Title: add a shoe: delete a shoe: alumni

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hill loop in 61:50. Took the first half relaxed and the second half steady. Stretched out the legs a bit the last mile. strides after. Felt very good.

AM RUN

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ran balls deep with bernie, scott and zach relaxed, tacked on a trail

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long run with bernie, scott, zach, and power, dropped off the pace the last few miles

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+drills

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+strides

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u2d2, did 6xmile on alumni 1 min recoveries, no recovery on the first one didn't know which group I was in, had to chase down the 2nd group on the first one and then chase down the 1st group on the second one, then stayed with the first group, times were 5:31, 5:17, 5:17, 5:17, 5:21, 5:17, felt good, in better shape than I thought. My fitness has returned surprisingly fast. It must be the horrible amounts of secret illegal steroids I've been using.

AM RUN

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Shoe: alumni Title: add a shoe: delete a shoe: alumni

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trails with power followed by drills and strides

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hill loop in 72:30, probably one of the slower hill loops ever done. Taking this week a little easier seeing how I've never been anywhere close to this good shape 7 weeks into training and I'm increasing the quality this week. I'm gonna try to keep up a good amount of slow mileage still. It seems to have been getting the job done so far.

AM RUN

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5 easy with kong and tree

AM RUN

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u2d2, alumni -13th in 15:31 went out in 4:57, a bit too fast for my current fitness level. Slowed down the second mile to go through in about 10:12, finished in 15:31. A very good race, the goats are so strong it's almost absurd. This race is a very good sign for me. My senior year I did about 1100 miles in the summer leading up to alumni and ran 15:36, this year I've done about 450 and ran 5 seconds faster. Although, I believe it was raining my senior year, but still a positive sign out of this race. I think I still need to pack in the miles, I race best off of a strong base. My racing form will come with more workouts.

AM RUN

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ran harriton at 9 PM. Was at the airport all day with a friend I haven't seen in over a year and won't see again for at least a few months. Run felt surprisingly good considering it was a post-race run.

AM RUN

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ran with scott. Felt good again today, scott is dying on the other hand. finished with drills and strides.

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modified loop of pain with top 7+jb and scott, felt good, hard run

AM RUN

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saunders into jumbo into a trail. Tired by the end. Want to try to hit around 110 this week.

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slow as hell, like maybe 10 minute pace. Sore as hell. I continue my trend of feeling fine the day after a workout and then horrible 2 days after.

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Ran at the valley green with the boys. Started out very very stiff, but loosened up by the end of the run. Extremely humid out.

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right quad a little sore

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u2d2 2mile on alumni, then 4x1000 with 400 rest. 2 mile in 10:40, then 1000s in 3:00, 3:02, 3:00, 2:59, rest of the guys did one more. Workout was alright, was pushing it pretty hard on the last one, thought one more would be deep in the red so cut it. Fast stuff was pretty hard, good to get it in though.

AM RUN

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did offended shooter with the boys, felt pretty horrible

AM RUN

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started out with bielecki, jb, and bernie, got dropped at 2 miles, felt pretty horrible again today. I've officially ended my quest for a 110 week. I'm just going to consistently try to do the maximum amount of mileage that makes sense. This week is low due to the 2 workouts. I think I will be stronger for doing less mileage this week.

PM RUN

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AM RUN

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ran with scott, felt alright today, finished with drills and strides

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ran 63:20 for the loop. Felt very good today, starting to feel like I can do non-horribly slow runs again. morning run and the beginning of this run were both a faster clip than my normal slower pace.

AM RUN

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+drills

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ran with jossi, clancy, and sammy. Picked it up towards the end and tacked on a trail. I've been feeling much more loose on my runs. The plan is coming to fruition.

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did 4 miles, then 8x200 in 35 with 200 rest, then 2 miles. Felt fine, think I should run pretty well at nova. I've run well at this meet every year (except freshman year). Then running the open race at lehigh for my first 5 miler. After that I think it'll be at least a couple weeks til the next race.

AM RUN

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ran with jossi and clancy, with tree joining the end. We hatched up some pretty good schemes. Well one only. We've decided to build a tree fort on founder's green and see if anybody complains. Run went well. It ended as most of my runs do, me quoting supermilers and the simpsons in a british, then scottish, then pirate voice and nobody else talking... this is why i can't run with people.

AM RUN

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20:58 for 23rd. Not a very good race. I think I raced harder than I did 2 weeks ago, but pretty lousy time. Went out in 5:04, started to tighten up in the 2nd mile, the last 2 miles were a struggle. Hopefully I'll be in racing shape soon, soon as in next week.

AM RUN

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ran with scott relaxed, did drills after

AM RUN

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Shoe: alumni Title: add a shoe: delete a shoe: alumni

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ran with scott and bernie, felt very good today. My shape is coming around.

PM RUN

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trying out doubling on my long day. Felt pretty good, think I'll try to make it routine.

AM RUN

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Shoe: alumni Title: add a shoe: delete a shoe: alumni

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+drills

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exploritory run with bernie, scott, jb around havertown. Felt very good today, tacked on a couple trails afterwards. Really starting to come around the last few days. Hopefully it will be reflected in the upcoming race.

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u2d2 6xmile with 1 min rest in about 5:20 average. Workout feels the same way it always does. Not particuarly hard or easy.

AM RUN

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Shoe: alumni Title: add a shoe: delete a shoe: alumni

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was going to do drills but my foot hurt too much, have some sort of weird foot pain, i'm sure it's nothing serious, just little pains

PM RUN

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ran with zach, bernie, mush relaxed run, felt good.

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ran EXTREMELY slow today, like slower than 8 min i think. A little tired I guess

AM RUN

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ran with scott, easy trails, foot still kinda sore, and inside of my lower leg kind of hurts. Think its just random running pains, hopefully they'll be completely gone in a couple days. Maybe I'll pick up on my leg strengthening exercises.