AM RUN

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

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Summary:
ran a loop a little shorter than the one i ran for the past few days. i did a tempo run, with a 20 minute warm up and a 15 minute cool down. i wanted to do 4-5 miles but i only did 3 and a little extra. i couldn't do anymore. it was the first tempo run i've ever done so i really didn't know what to expect (i never did any in high school). i don't really know what my pace was for the up-tempo part. i felt pretty tired throughout the run and sore afterwards. i was going to do a set of playometrics, but i'll hold that off until tomorrow.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran the same loop as the past few days but i cut it a little short.i wanted to do a long run today, but the cold and wind just kept cutting me down and it was a huge pain in the ass, so i'll put it off until tomorrow.

PM RUN

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AM RUN

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today was even worse than yesterday. again, i wanted to go long and maybe get a set of playometrics in again but the wind was actually worse than yesterday. there were some points were it was so windy that i couldn't breathe because my breath just kept getting shoved back down my throat. i'll make up for it next week.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
did a nature trail for a warm up, a lady for a cooldown. workout was 6x400 and 6x200 with equal rest in between. i felt really good for the first part of the workout, but the short rest really messed me up in the 200s. i'm still not used to that, but it'll come eventually. i would have been fine except for the fact that my spikes burned the shit out of my feet. it was so bad that part of the pattern on the bottom of spikes is now in the form of a blister on the bottom of my foot. and walking kind of sucks now too. other than yet, i thought the workout went very well. i hit pace with the group for almost all of the 400s and even though i was back on the 200s, my times were still where they should be except for the last two because my feet were burning so bad i couldn't stay on my toes. running tomorrow should be fun.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran a loop from my house to the park and around the high school. felt tired, but the bottom of my feet didn't hurt as much as i anticipated during the run, althought the arch of my left foot did hurt. i was going to do playometrics but i had to cut the run short to get some other stuff done.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran with my old high school team. felt ok, the arch of my left foot still hurt but it was tolerable. i did a set of playometrics after the run, 100 yards of high knees, lunges, and butt kicks and 300 yards of A-skips.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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i'm going to double up today and run later in the day as well. i just did a quick loop around my old high school and back home. i felt ok, the blisters i got from the workout are really starting to bother me. hopefully they go away before saturday's workout.

PM RUN

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Shoe: asics air pegasus Title:

Summary:
ran to the high school and ran a few loops around the school and then i ran to the park. even though it was my first day of doubling up, i felt pretty good. i actually felt better in the second run than in the first.

AM RUN

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Summary:
i'm going to double up again today since yesterday wasn't that tiring. i might not run as much in the afternoon depending on how i feel. i felt ok during this run, considering i didn't get that much sleep last night.

PM RUN

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Shoe: asics air pegasus Title:

Summary:
ran with my old high school team again today. i felt ok, so i decided to do the same amount of mileage as yesterday. i was considering doing playometrics but i'll hold off until after the workout.

AM RUN

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Summary:
did a nature trail for a warm up and a lady for a cool down. workout: 200 at 35 pace and the rest was a 200 at 45 pace. the group did 8 straight but i was told to do 4 straight, sit out for two reps, and do the last two. i felt really good during the worout. i barely had to get on my toes at all to keep pace with the group. i felt like i could have done the entire workout without the extra rest in the middle. the short rest didn't bother me that much because 35 for a 200 isn't that fast at all. we did 6 turnarounds at the end of the workout.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
long run today at gcc with dentino. i felt a little tired in the beginning, but i felt better as the run went on. the trails there are really messed up so its probably the last time i'll go there again until summer rolls around. i'm really happy i got 70 miles in this week. in the past, everytime i even got close to 60 miles i got injured or ran poorly, but i've hit 60 the past two weeks and 70 this week and i still feel good.

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 to the high school and then to the park. felt ok, a little tired and sore but not terrible.

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 tempo run today. ran 20 minutes warm up, 3 mile tempo run at around a little bit under 7 minute pace (21:00), and ran 21 minute cool down. stopped at 52 minutes to do a set of playometrics. did 100 yards of high knees, lunges, and butt kicks and 300 yards of A-skips. felt a little tired before the tempo run and didn't feel that great during, but i felt fine 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 with my old high school team again today. felt ok, a little tired but not bad. my right knee hurt though, i'm not sure if its just a leftover ache from playometrics or if its running related. i'll be sure to monitor it to be safe. i'll try and stay off the pavement for the next few days.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran from my house to the park and from there to the high school. did 4 strides there and ran back home. felt pretty good, nice and relaxed. my quads felt really tight during the strides though, hopefully they loosen up by tomorrow.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
gotham cup 1000m. 15 minute warm up, long 40 minute cool down. ran a 2:43 in the 1000 which isn't a good time, but i went through the 800 in my season best 800 and i still held pace for the last 200, so its not all bad. i felt fine during the race, i just have all base mileage under me and not enough speedwork yet. once i get some speedwork in, i'll be fine. i did a long cooldown to keep my mileage up.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
semi-long run. i was cruising the entire run. partly because it was so nice outside but also because i felt good. i was going about 7:00 pace, there's no way i was running 6:11 mile pace. i'm going to run again later today too. i might do playometrics if i have time/if i'm not too tired.

PM RUN

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

Shoe: asics air pegasus Title:

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this probably wasn't the best idea. i felt ok, but both my achilles are now kind of sore, especially my right one. i decided against doing playometrics.

AM RUN

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

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Summary:
took this run pretty easy. ran through the park and around the high school. i felt tired before and after the run, but strangely the run itself was fine. my right achilles is still a little tender.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
workout. 22 minute warm up, 25 minute cool down. ran 1200 and 6 200s all with equal rest. ran 3:25 in the 1200 and 33, 33, 31(opps), 33, 32, 32. i felt pretty slow in the 1200 but fine in the 200s. i wasn't able to kick as well as i would have liked to in the 1200, but it was still a solid effort. the 200s felt nice and easy.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran the golf courses. felt ok, the arch of my left foot hurt a bit but it wasn't intolerable. did abwork later on.

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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temp loop for warm up, lady for a cool down. did some strides too. workout was one 400 at 800 pace and 2 more 400s slower than 800 race pace. it was supposed to be 2 at mile pace, but i thought it was supposed to be in between 800 and mile pace. i ran the first 400 in 61, jogged 600, then did two 400s in 64 and 67 with equal rest. the 61 didn't feel good, i felt like i was straining too much. the other two weren't that bad, i'm just not good at pacing myself. my right knee was hurting during the warm up and cool down but it didn't feel that bad during the workout. did 6 turnarounds after the workout as well.

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 the golf courses today. felt ok, not that great but my knee wasn't bothering me so that was a plus.

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 almost two full nature trails. felt ok, my right knee still feels fine. 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:
800m at lehigh meet. did 19 minute warm up, 26 minute cool down. basically went straight from warming up to racing because the meet jumped to an hour ahead of schedule. i did a few strides and jumped in the race. i didn't feel that good during the warm up, but i actually felt pretty good in the race. i went 63 through the first 400 and 62 through the last 400. instead of racing for time, i just raced this time and it paid off. i outkicked a few guys in the end but i couldn't get the guy in first. i think after a few more weeks i'll be in good shape again.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran to villanova and did loops around their campus and then did part of a nature trail to get it up to 10 miles. i felt pretty good throughout the run. i ended at the track and did a set of playometrics. 100 yards of high knees, lunges, and butt kicks and 400 yards of A-skips. next week i might start doing speed drills as well. did abwork later on.

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 harriton and part of a road loop. felt pretty good throughout the run, no issues to note. did strides after the run as well.

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 three nature trails today. my right knee was hurting a little bit throughout the day so i wanted to stay on the trails and off the pavement as much as i could. i felt fine otherwise.

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 25 minute warm up, 25 minute cool down. workout was 12x200 with equal rest. the intervals were 33 to 34. i felt very relaxed throughout the workout, even though i'm not usually good with short rest. i felt like i could have gone at a faster pace and been fine.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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did one nature trail and stopped at the fieldhouse to do some practice baton handoffs. it took me a while to break my bad high school habits, but i think i have it down. did another nature trail afterward. i felt pretty good overall.

PM RUN

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AM RUN

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ran a lady and most of a reverse road loop. did a few strides after the run too. i felt pretty good during the run, but my quads felt tight during the strides. hopefully they feel more loose by tomorrow.

PM RUN

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AM RUN

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Summary:
ran the mile and a leg on the 4x400 at the seamus meet. did a 25 minute initial warm up for the mile, but then i saw that there was a bunch of heats for the girls mile and i would be sitting around for well over an hour, so i went back and did another 5 minutes or so to get relatively warm again. during the mile, i listened to tom's advice and just sat on the leaders. i wanted to sit and wait until the last lap, but we fell off pace and i took over. i made a decisive move and gapped the field, making sure that no one was drafting off of me to try and outkick me. i took over with 800 to go and i was basically in cruise control until the last lap, when i picked up the pace some to discourage anyone that might be close enough to me to make a move. i kicked in 31, which isn't bad for being alone, but i know i could have gone faster if someone had been there to challenge me. i won the heat by about 7 seconds, which was pretty nice. i was looking at the results afterwards and i definitely think that if i had raced in the 3rd heat, i could have won that heat; the winning time for that heat was only 4:36. i felt really relaxed throughout the race and i never had to strain, which is a good indication of the type of shape i'm in. i did a quick 10 minute cool down after the mile and sat around for a few hours to wait for the 4x400. i did 15 minutes for a warm up for the 4x400 and plenty of strides as well. i wasn't even really that tired from the mile earlier, so i was well prepared for the relay. i split a 53.6, which is a pretty fast time for me considering it was off a double and i've never run a legit indoors 4x400 before. i tried to pass the two people in front of me on the last lap, but i didn't have enough energy left. i did a 20 minute cool down afterwards. overall, it was a pretty successful meet.

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 to villanova again like last weekend and ran around their campus for a while. i felt pretty good during the run, but i felt kind of sick towards the end, probably because i don't usually do longer runs without eating before hand. nothing to worry about though.

PM RUN

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