AM RUN

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

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Summary:
ran around the bryn mawr campus/near the hill loop/old and new gulph road. i've had enough mud for the week, so i stayed away from trails and hills. i wanted it to be flat and easy. my abs are even worse today and my right knee hurts a little bit, probably from twisting it every which way in the mud yesterday.

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AM RUN

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Summary:
ran spring loop/temp loop. my legs are still really sore, but other than that i felt ok. my abs aren't hurting anymore.

PM RUN

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AM RUN

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Summary:
ran park loop much faster than i thought we would. not a problem, but i was hoping to run easier today. mixed the strides up during the run. felt pretty tired, legs still slightly sore. abwork later on.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
i wouldn't even call this a workout. 18 minute warm up, 10 minute cool down, one 400 at 3200 race pace, which i estimated to be somewhere around 75. hit 75 pretty easily. felt good to get on the track again. felt better than the past few days.

PM RUN

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AM RUN

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Summary:
ran a nature trail to get ready for tomorrow's two mile time trial. felt pretty good. went a little bit faster in the strides than i usually do just to get used to going fast again. i'm looking forward to putting my shit show of an xc season behind me, if not in the two mile time trial then definitely in the mile.

PM RUN

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AM RUN

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Summary:
20 minute warm up, 15 minute cool down. 3200 time trial. ran it in pretty cold conditions, but it wasn't as bad as i expected. ran 10:21, a 5 second semi-PR. i never ran a serious 3200 in high school. I went through the first mile in 5:01 and then i fell off the back of the pack when they started to speed up. i felt really comfortable and relaxed through the first mile, which gives me some confidence for the mile derby. if i had stayed on with the pack instead of dropping off, i think i could have been close to breaking 10:00.

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:
did two nature trails. felt pretty good, sore from yesterday but fine other than that. i should be fine by the mile derby.

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:
ran two nature trails again today. felt a little tired. my right calf is still a little sore, but not that bad. did 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

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Summary:
ran a nature trail and tacked on a little bit. felt ok, my right calf is a little bit tight. if that remains a problem, i wont be able to kick as well tomorrow. i felt good during the strides though. no problems changing speeds or going at a fast pace.

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:
18 minute warm up, 10 minute cool down. mile derby, ran in the first heat even though i knew i would be better off in the second heat. i wanted to give myself the best chance to run fast. i wound up running a 4:40? after running the first two laps in 69 and 64. i was pretty pleased with the first 800 because i wanted to stay up wit the front pack, which is exactly what i did. they started moving with 800 to go and i fell off the back of the pack, similar to the two mile derby. even though i didn't run as fast as i wanted to, i'm still fairly pleased with the results. i took a chance going in the fast heat and i raced competitively for the first half of the race, i just couldn't finish strong. i zoned out during the last lap and never actually kicked. i had trouble getting on my toes towards the end, which will be easily remedied once i get some speed work under my belt. it was a poor race time wise, but i feel confident that my next mile will be much faster and by the end of the season i should be able to go out just as fast and be able to hold it.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

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Summary:
took the day off. i'll probably take the majority of break week off; i feel like i need a break from running. last year i didn't take a break in between seasons and i died at the end of the spring track season, so i'm hoping that this break will help my longevity in the end of the season. i did some abwork though. i'm going to try and do a lot of that to get my core strength up, i lost a lot of it in xc because i didn't make enough time for it.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

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Summary:
day off

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

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Summary:
day off

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

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Summary:
i'm not sure if i should be logging miles here considering we ran around the course all day at lehigh cheering on the team. but i did do some core work and i mixed in some push ups as well. i've never been able to get a steady upper body workout routine, and i'm going to (try) and change that.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

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Summary:
no run. did abwork and push ups again.

PM RUN

Minutes: Type: run workout race cross training Miles:

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AM RUN

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Summary:
ran two trails and tacked on a little bit more. felt pretty good, it feels good to be running again.

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:
i ran around the bryn mawr area and near hill loop. i was going pretty fast for the last 10-15 minutes. i felt pretty good, much better than yesterday. did abwork and pushups as well.

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:
went pretty easy today. ran on the roads. felt ok, not that great.

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:
was going to run 40 again today, but i was feeling pretty bad so i cut it short. i'm not sick, i just had a bad headache.

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:
ran on the nature trail in the morning before classes. i wanted to get a quick one in before the nationals road trip. i felt ok, not particularly good. my quads were a little sore.

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:
i don't really know how many miles i ran or for how long while i was watching the races. it was a lot of running around. nationals is insane. i would have done a normal run, but for some reason i forgot running shoes and i was wearing basketball shoes. my knee got really stiff on the ride home and it still hurts a little bit. hopefully it'll be better tomorrow

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 part of hill loop. felt ok, a little tired. i took it easy in the beginning but i wound up going a little faster than i wanted to towards the end. i did striders afterward.

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:
ran bus loop. felt pretty good even though we were going pretty fast.

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:
ran really fast today on the roads, much faster than i usually do. felt pretty bad in the beginning but felt much better towards the end.

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:
ran relaxed today in the park to make up for the past few days. ran with xavier and a few of my other former teammates, it was nice to see them again.

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:
ran on the roads today and through the park. felt pretty good, so i picked it up for about 20 minutes in the middle of the run. other than that, i took it fairly easy. did some abwork later on.

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 easy today on the roads and in the park. felt ok.

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:
ran pretty easy today because i wasn't feeling too good. i ran with xavier and my brother in washington lake park. i felt really tired, which doesn't make any sense because i haven't done anything too strenuous lately. i was going to do a longer run today, but i decided i would be better off not straining myself.

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:
ran on the roads and through washington lake park. i ran mostly on chapel heights road and on hurfville-cross keys road. i felt pretty terrible today, much worse than yesterday. i was feeling a little under the weather for the past few days, but nothing like this. hopefully i'll be fine by tomorrow for the workout.

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. i felt pretty tired, but not as bad as yesterday. did strides after the run.

PM RUN

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Shoe: asics air pegasus Title:

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