AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
ran with luke and troubs

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

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

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

Summary:
plan was 2mile in 11min, 2 min rest, 8x1000 in low 3:teens with 1 min rest, 2 min rest, 2 mile in 11 min got on the indoor track to do this one splits: 10:57, 3:10, 3:09, 3:10, 3:10, 3:10, 3:09, 3:10, 3:10, 11:02 workout felt very good, felt very relaxed.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
ran with yarbz

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
got a late start, pretty damn cold out

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
felt very good

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
felt even better. I've got my longest run/workout scheduled for Saturday. I'm gonna go for 24 miles, I'm debating on whether to do 3 x 6 mile or 2 x 6 mile. I feel like 3x 6 mile would be very beneficial for getting my body better prepared to race a marathon. On the other hand I only did 9 miles uptempo in this run last year and my ankle was really screwed up for a week after that. I'll probably err on the side of caution because that usually works out for me.

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
ran a lady with sherm then tacked on an ardmore park+, felt really good.

AM RUN

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

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

Summary:
10 miles at around 7 min pace then 2x6 mile with 3 min rest. splits: 6:00, 5:46, 5:56, 5:53, 5:52, 5:46 5:45, 5:54, 5:51, 5:58, 5:54, 5:49 very glad I didn't decide to do the 3x6 mile, this was hard enough as it was. Felt relaxed on everything but the last 2-3 miles the achiness was really starting to set in on my legs, which is the whole point of the workout. Total time on the run 2:42. Going very short and slow tomorrow, don't want the same thing that happened to me last year to happen again.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
ran with sherm

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
ran with yarbz and sherm

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
didn't feel that good.

AM RUN

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

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

Summary:
plan was 8xmile in around 5:10ish pace with 1 min 200 rest got through 4 of them in 5:07, 5:11, 5:12, 5:13. Didn't feel good through any of them. Must still be tired from the last workout, this shouldn't take too much out of me so not a big deal.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
hamstring really sore on this run. It has been sort of stiff for the last couple weeks but was really tight today. Probably should have not even attempted the workout this morning.

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
feeling a little better

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
felt ok today.

AM RUN

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

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

Summary:
plan was 8 miles at an easy pace, then 10 miles at around 5:35-5:40ish pace. Did the first 6.5 then just bagged it. Never felt good during this so I just threw in the towel. I've found that when I'm not feeling good, it's better to not push it and let this thing run it's course. Splits: 5:38, 5:38, 5:45, 5:29, 5:36, 5:42 It's pretty typical for me to feel like garbage the entire week after that long run workout, so I'm not too alarmed. If the next workout goes badly then it might be something to be concerned about.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
felt pretty good.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
i've been wearing my knee brace on a few of my runs to help relax my hamstring. It really helped a few years ago when I strained my knee.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
ran with cone

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
felt pretty good. Hamstring felt pretty decent.

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:

PM RUN

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

Shoe: alumni Title:

Summary:
Finally felt good during a workout again. plan was 2x5 mile with a mile jog rest at around 5:25-5:30ish pace splits: 5:27, 5:26, 5:30, 5:20, 5:20 5:24, 5:24, 5:29, 5:22, 5:20 felt very strong during this one, the hamstring felt a lot better definitely felt a little stiff after the workout. Going to be doing 13 miles at marathon pace on sunday.

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
hamstring felt pretty screwed up all day today, and was very very screwed up starting the run, felt a lot better towards the end of the run though, and a lot better after the run. Just going to log in some easy miles on it. Possibly push back the sunday workout depending on how it feels. I'll be volunteering at Bryn Mawr Hospital next week, the first step to getting back into a Haverford jersey.

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
felt pretty good

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
took it nice and easy

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
my leg feels good, but I think I'm going to take 1 more day, just to be sure.

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
ran first couple of trails with yarbz and sherm, felt pretty good.

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:

PM RUN

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

Shoe: alumni Title:

Summary:
13 miles at MP. I woke up today sort of feeling a cold coming on, but I definitely didn't want to delay this workout anymore as my leg was feeling good, plus I feel like when you start to feel something coming on, you usually feel ok that day but worse the next day. Felt sleepy all day so was a little nervous I would have trouble getting going on this one. Did it on a combination of tempo loops and road loops. Ended up getting 11 of the mile splits. 5:25, 5:26, 5:39, 5:24, 5:30, 5:25, 5:20, 5:35, 5:23, 5:28, 5:24 I think if I'm doing the math right the average pace for this ends up being a 2:22 marathon. I'd like to go out more conservative than this considering I have yet to negative split a marathon, but as always I'm just going to race by feel. I felt my hamstring a little, but didn't hinder my form. Still not at 100% though so I'm probably going to keep opting for longer recovery between workouts until it's back to 100%. I'll see how it feels tomorrow though. I'm definitely in good shape now. I find that once I get into good shape it's usually best to focus on just maintaining my current fitness. This mentality helps me in not getting too greedy with my fitness. Just going to chill the rest of the day and make sure I don't end up getting sick.

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
ran with sherm. Throat was pretty sore when I woke up this morning, felt a little worse than yesterday, but not too bad. I'll probably take 4-5 days before my next workout to shake this bug and get my leg back to 100%. I'd also like to get a long run in somewhere, maybe friday.

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
felt pretty good, but cold and rainy so went a little shorter

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
felt very good. Although after the run my right knee and left ankle are sore. Although my right hamstring feels fine. We'll see what happens.

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
feeling quite a bit sicker today, bah

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
felt very good. Still sort of sick, but I think I'm going to try to get in a workout tomorrow. I think it should be ok.

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
decided to push the workout to tomorrow. I could see myself nailing it, or feeling horrible. Not expecting too much, main goal is to get my legs moving fast and get something hard in. This bug is still haaaanging around.

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:

PM RUN

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

Shoe: alumni Title:

Summary:
plan was 4x3200 with 2 min rest faster than MP, ended up doing 3 3200s and 1 1600, splits: 10:13, 10:20, 10:21, 5:10 Very pleased with this workout. Felt pretty good. Towards the end of the 3rd one my stomach started to feel crampy/sick. Decided to just do a mile on the last repeat. Still got some crap in my lungs, but I think this thing is almost done with. I'd like to be completely over it by the next workout. I've got 2 more workouts of substance. The next one is slower than MP and the one after is at MP.