AM RUN

Minutes: Type: run run workout race cross training Miles:

Shoe: asics air pegasus Title: add a shoe: delete a shoe: asics air pegasus

Summary:
easy run today around a local park. felt good, much better than yesterday. i got about 9 hours of sleep last night, which was much needed. did six strides after the run.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: race run workout race cross training Miles:

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Summary:
paul short meet. 25 minutes warm up, 15 minutes cool down. ran a 28:04 8K. it was my first 8K, so i didn't really know what to expect. its really hard to stay focused the entire race, but hopefully i'll get better at it as i race more. its a nice improvement from last week, which was a disaster. i went out in about 5:20, which is probably a little too fast. I also need to keep racing instead of just settling into a grove, which i did in the 3 and 4 miles. overall, i felt pretty good and i'm optimistic for the princeton race.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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Summary:
long run on the nature trails and a little bit on the roads. felt tired throughout the run. i wasn't really that sore, just exhausted. did some strides after the run.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run run workout race cross training Miles:

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Summary:
ran on the nature trails today at around 11. still feel pretty tired from the consecutive race and long run days.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run run workout race cross training Miles:

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Summary:
hill loop on rider's mill road. ran it easier than i'm accustomed to. felt ok, not as tired as i have been the last few days. not going too hard today should help. did some strides after the run.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran on the roads today, exploring the area. i have no idea where we went, but it included someone's backyard. i'm starting to get a pretty bad cold, but hopefully it'll clear up soon.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran on the roads/parks today. still feel a little sick, but not as bad as yesterday. did some strides after the run.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: workout run workout race cross training Miles:

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Summary:
15 minute warm up, 15 minute cool down. 8x1000m workout with a 2 minute rest in between intervals. first two on the track, middle four on the grass, and last two on the track. ran 3:17 and 3:18 on the track and felt ok but once i got to doing the 1000s on the grass I felt really tired and couldn't move my legs like i'm used to. i started to fall off pace and i couldn't keep up with the group anymore. the last two on the track were just as bad as the ones on the grass. i still felt really tired and by the end i was completely drained, even though i was going a lot slower than what the given pace was. it was a pretty bad workout. i've been sick for the past few days, but i can usually at least scrounge up something for workouts, this time i just had nothing.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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Summary:
30 minute easy run to shake off how bad i've been feeling lately. hopefully this will help me recover faster so i won't have to suffer through anymore bad workouts like the last one.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run run workout race cross training Miles:

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Summary:
long run in washington lake park. still feel really tired, especially for the last half hour of the run. hopefully being on fall break will help.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run run workout race cross training Miles:

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Summary:
ran at washington lake park again. felt a little bit better than the past few days.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run run workout race cross training Miles:

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Summary:
ran at washington lake park again. felt good. since i'm feeling better than i have over the past few days, i'll amp up the mileage back to where it was.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: workout run workout race cross training Miles:

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Summary:
20 minute warm up, 10 minute cool down. 5 by alumni loop. started with fourth group, dropped down to 5th group. 5:42, 5:47, 5:57, 6:01, 6:07. felt pretty bad during the mile repeats. the first two weren't bad but the last three were really strained. 1 minute recovery in between repeats. 8 by 200m after the the mile repeats with a 200m rest in between. felt better during the 200s, but i still felt really tired.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run run workout race cross training Miles:

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Summary:
ran at washington lake park and a little on the roads today. still feel pretty tired. i'll take it really easy over the next few days to get ready for the princeton meet. did some abwork later on.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run run workout race cross training Miles:

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Summary:
ran on the roads today in the rain. felt better than i have over the past few days, not nearly as tired as i have been recently.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run run workout race cross training Miles:

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Summary:
ran on the roads today in the rain. felt pretty good. definitely an improvement on the past few weeks.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: race run workout race cross training Miles:

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Summary:
22 min warm up, 20 min cool down. ran a 28:07? 8K in pretty bad conditions. i ran basically the same time i did at lehigh and i was much more competitive in the race than i have been in the past few. i felt pretty good during the race, although i lost focus in the last mile. if i had kept going like i had all race i would have been on my way to a big time PR. through the first mile in 5:21 like i wanted to and through the 3 mile in 16:27. overall, i would say it was a good race aside from the last mile. i think i can definitely run a lot faster by the end of the season.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run run workout race cross training Miles:

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Summary:
semi-long run today in the still shitty weather, although it wasn't raining today. felt pretty good considering i just raced yesterday. the arches of both my feet hurt a little though. i think its time for new shoes.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run run workout race cross training Miles:

Shoe: asics air pegasus Title: add a shoe: delete a shoe: asics air pegasus

Summary:
ran a park loop, mostly on the roads. did some strides after the run. felt ok, but a little tired. my feet hurt a little bit during the run too, so i'll definitely break out the new shoes tomorrow. abwork later on.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run run workout race cross training Miles:

Shoe: asics air pegasus Title: add a shoe: delete a shoe: asics air pegasus

Summary:
ran on the nature trails today. did some strides after the run. still feeling pretty tired. new shoes feel good.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run run workout race cross training Miles:

Shoe: asics air pegasus Title: add a shoe: delete a shoe: asics air pegasus

Summary:
ran five-co today. felt better than i have over the past few days, not as tired. i had stomach problems toward the end, but nothing to worry about.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run run workout race cross training Miles:

Shoe: asics air pegasus Title: add a shoe: delete a shoe: asics air pegasus

Summary:
ran on the nature trail today. did six strides afterward. felt ok, not great but better than how i've been feeling over the past few days.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: race run workout race cross training Miles:

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Summary:
15 minute warm up, 20 minute cool down. jv invite 4 miler in 23:13. first mile was 5:23, which was the only part of the race i ran well. i didn't feel bad before the race, but i could tell once i started to run that i didn't have any turn-over in my legs. i went out in 5:23 to try and position myself well like i did at princeton, but it didn't work this time. i got a blister on my heel around the 2nd mile, which didn't help me any. i should bounce back at conferences though, since all my bad races seem to be on this course.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run run workout race cross training Miles:

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Summary:
ran on the roads today, exploring the area. wound up at villanova eventually and ran around their campus for a while. the blister is still bothering me. i still feel kind of tired, not sure if its an improvement from yesterday's race.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run run workout race cross training Miles:

Shoe: asics air pegasus Title: add a shoe: delete a shoe: asics air pegasus

Summary:
ran on the roads again, this time exploring the area around bryn mawr/hill loop/other stuff. i didn't actually do the hill loop, i was just in that general area. blister was worse today, but other than that i was ok. took it really easy today. abwork later on

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run run workout race cross training Miles:

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Summary:
ran on the roads/trails today.i heard jumbo loop mentioned and saunders, but i don't really know where i was. i felt pretty good, much better than recently. the blister on my heel wasn't that bad.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary:

AM RUN

Minutes: Type: run run workout race cross training Miles:

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Summary:
ran two nature trails and tacked on a little extra at the end. ran in the rain, but it wasn't that bad. i felt pretty good, very relaxed.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: workout run workout race cross training Miles:

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Summary:
semi-workout. 20 minute warm up, 20 minute cool down, 10x200m "glorified strides" on the track with a 200m rest in between. started at 42, wound up at 37. didn't feel that good, the workout wasn't hard, but it wasn't as easy as it should have been and not nearly as easy as it would have been if i had done it in spring track last year. my legs felt slow.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run run workout race cross training Miles:

Shoe: asics air pegasus Title: add a shoe: delete a shoe: asics air pegasus

Summary:
ran easy today. felt ok. not great, but tolerable.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run run workout race cross training Miles:

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Summary:
ran easy again today, felt a little bit better than yesterday, but not much. my legs just seem tired.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: race run workout race cross training Miles:

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Summary:
JV conference meet. 18 minute warm up, 10 minute cool down. ran a 31:XX high. the course was basically a swamp for a good half the race. i've never raced in poorer conditions and i can only think of a few instances when i've raced poorer than this race. i tried to go out with the leaders of our jv pack, but trying to run through the mud for the first 2K was too much and i fell back. I couldn't deal with the adverse conditions like i did at princeton. by the 4th mile the blister on my heel broke open again, but by that time i was so far in the tank it didn't affect me that much. my abs felt terrible after the race, which is the first time that has ever happened to me. i'll have to put some more time into abwork in between seasons. overall, i would say this was a disappointing season for me as an individual. i only had one decent race all year and i never really got into the flow of cross country. the only thing i can do now is gear up for track season and know that i'll be well prepared for that.

PM RUN

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