AM RUN

Minutes: Type: 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 at 4:30 today in decent weather again. felt much better than yesterday, although my right knee does hurt a little bit.

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:

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

Summary:
did a 60 minute hill loop on the roads. Ran through the streets and eventually to Rider's Mill Road and back again. The hill was really tough, but I felt pretty good. I'm not used to major hill work, but I should be able to adapt to it after a few runs. ran around 4:30 in nice weather again.

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:

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

Summary:
60 minute easy run on the nature trail at 4:00 in nice weather once again. felt pretty good. I'm starting to get some of my lost custom's week sleep back, so I should be back to normal before long.

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:

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

Summary:
35 minute easy run before the alumni race tomorrow. felt really good, probably as good as i've felt all week. ran at 4:30 in nice weather. did 4 strides after the run.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary:

AM RUN

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

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

Summary:
ran a little over a mile in the morning to loosen up my legs a little bit. ran 20 minutes for warm up and cool down for the race. ran a 17:00 3 mile. actually felt pretty good before the race and didn't feel too bad during the race, I just didn't race well. as the season goes, I should get back in the xc swing of things. i was still able to kick at the end, which was a good sign.

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:

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

Summary:
long run on the roads today at around 11:30. ran up and down lancaster avenue so i wouldn't get lost. felt pretty good in the beginning, but got tired/slightly dehydrated by the end.

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:

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

Summary:
easy run today on the roads at 4:30 in cool weather again. felt pretty tired at the beginning, but better towards the end. did 6 strides after the run.

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:

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

Summary:
ran a rider's mill road hill loop. felt pretty good, but had some stomach issues after the major hill. i need to eat less DC food. other than that, i felt fine. did some abwork later on, for the first time in quite a while. i need to get back in the routine of doing it every other day.

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:

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

Summary:
ran on Lancaster Ave and then a little bit at the seminary. felt ok, still a little sore from the hill loop.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary:

AM RUN

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

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

Summary:
15 minute warm up, 10 minute cool down. 2 mile, 1 mile, and then 4x800m. had 3 minute rest in between 2 mile and mile, 4 minute rest in between 1 mile and 800s, and 2 min rest in between the 800s. felt really good throughout the workout, especially in the 800s. i felt like i could have gone faster in the 800s and still be comfortable. had to take a quick bathroom break in between mile and 800s. only real flaw in workout. ran 11:42, 5:47, 2:48, 2:48, 2:47, 2:43. ran the last one on my own because of the bathroom break. ran it a little faster because i'm bad at pacing and because i'm still in the high school habit of making the last one the fastest interval.

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:

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

Summary:
35 minute easy run to bryn mawr and back in the rain. felt pretty good

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:

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

Summary:
90 minute long run on lancaster ave again. ran down past villanova and back again and added a little more time in the nature trail. felt really good considering it was a long run. went pretty fast for the first 4 or 5 miles. ran at 11:45 in really cool weather

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:

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

Summary:
6 mile run on the nature trails today to try and counterbalance the long run on lancaster. again. still felt pretty good. ran around 11:00 in still decent weather.

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:

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

Summary:
rider's mill hill loop to start off the week. felt really good until the actual hill started, which is no surprise. it took me a while to catch back up to the group after the hill, but i made the ground up eventually. again, i had to stop for a bathroom break at around 55 minutes. 6 strides after the run.

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:

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

Summary:
ran easy on the nature trails today to get ready for the workout on thursday. felt ok, still a litle tired from yesterday. did 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:

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

Summary:
ran on the roads today in the rain. we lost the pack and made a wrong turn, so we got back later than we wanted to. still felt pretty good and no bathroom breaks for once. did some strides at the end of the run.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary:

AM RUN

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

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

Summary:
20 min warm up and 10 min cool down. 5 by alumni loop, 4x400, 2x200 all with a minute jog in between. i forget the exact times because there were so may of them, but i felt really good throughout the workout. i wasn't even breathing heavy for the first three alumni loops. the second two were a bit tougher, but not that bad. the 400s and 200s were a nice change. it feels good to be on the track again. i felt very smooth and in control during the 400s, like i could have clicked off some more at that pace. the 200s were the same way. i was still able to get on my toes during the 200s, even after the long workout and while in trainers. did 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:

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

Summary:
ran on the nature trails today easy after the hard workout the other day. still felt pretty good even after the workout though.

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:

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

Summary:
long run to belmont plateau to watch my high school team race. felt pretty good on the first half of the run, but my left foot started killing me on the second half. it feels terrible even after the run.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary:

AM RUN

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

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

Summary:
did 45 minutes on the exercise bike because my foot hurts too much to run. walking hurts as well, so I tried to minimize my activity for the day. hopefully if i stay off of it and take it easy it will get better soon.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary:

AM RUN

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

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

Summary:
did 60 minutes on the exercise bike mimicking the run the rest of the guys did. did 10 minutes warm up on an easy setting, did 25 minutes of up pace work at a higher setting and faster, then 10x30 second bursts of speed with a minute rest in between. ended with 10 minutes of "cool down". my foot still hurts when i walk, but the pedaling doesn't hurt because it doesn't put pressure on the aching part of my foot. i iced it afterward, and it felt better for a little while.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
55 minutes easy on the exercise bike because my foot still hurts. i should be fine to run soon because it feels better after icing it yesterday. hopefully it won't be debilitating in the race on thursday, assuming i race.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
30 minute really easy run to ease myself back in to running and to get ready for the race tomorrow. my foot felt ok for the first 15 minutes, but the last half it started to ache again. i iced it again after the run to be safe. other than my foot, i felt ok, but not as good as i felt before my foot started to hurt because i haven't actually run for a little bit. the exercise bike is no substitute for actual running.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary:

AM RUN

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

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

Summary:
race against villanova today. ran about a mile or so during the day to test out my foot and it felt ok, so i decided to race today. i warmed up for about 20 minutes and cooled down for about 10. the race was pretty disgraceful, i'm not even going to lie. my foot didn't bother me as much i expected, it was tolerable. i don't know why i did so bad; i didn't even ask about my time because it was that bad. a lot of bad circumstances just compounded and it was a bad race. i'll return to normal practice tomorrow and see how it goes. i think it was just a bad race and not indicative of any serious injury or something else wrong. just looked at the time and it was 24:20, which is really really bad for me. i could go on explaining how bad it is, but i think the time says enough.

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:

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

Summary:
50 minute easy run on the nature trail. tried to keep it nice and easy today and stay on the trails. Probably going to stay on grass for the long run too to avoid the roads. felt ok, but a little tired.

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:

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

Summary:
long run on the nature trails. i tried keeping count, but i lost track. i did 5 or 6 with a little tacked on at the end. felt surprisingly good. went at a decent pace to make sure my foot was fine, and it was. the long run was the big test to see if it was ok since last week's long run seemed to be the source of the injury. did 8 strides afterward.

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:

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

Summary:
ran on the nature trail again today. wanted to stay off the roads for another day just to be sure my foot was ok. it seems to be in good shape now. the pain is completely gone, it just feels like a slight twinge now. other than that, i was a little tired and after the run my calves felt really stiff, but i'll just drink a lot of water and stretch it out. did abwork later on

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary:

AM RUN

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

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

Summary:
15 minute warm up, 10 minute cool down. did 4xalumni loop with a minute rest in between each one. workout was at a slower pace than normal, which didn't really matter because the second we started the sky opened up and it was the same effort as usual. i felt pretty good. the foot was a non-issue during the workout, but afterward it hurt a little so iced it.

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:

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

Summary:
ran on the roads today. i don't know what the loop was called. felt pretty good. my foot felt fine. i think it should be back to normal. did 6 strides after the run and 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:

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

Summary:
ran on the golf course. felt surprisingly tired and i don't really know why. my legs weren't sore, i was just physically exhausted. did 8 strides after the run.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary: