AM RUN

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ran three trails and did strides after the run. my knee and hip felt fine.

AM RUN

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PM RUN

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ran an easy hill loop today. i didn't want to push it because i haven't done hill loop in a while and towards the end my left knee started to bother me, so i kept it very easy. my knee felt better on the strides and after stretching inside.

AM RUN

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ran 30 minutes easy today in preparation for the two mile derby on friday. i did some strides after the run as well. i felt ok, but i definitely felt pretty slow on the strides.

AM RUN

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ran a lady and then did 6 strides around the track while jogging the curves. i didn't want to stand around in the rain. i actually felt really good today.

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AM RUN

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PM RUN

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did a trail for a warm up and a cool down. i felt pretty good warming up and i felt fairly fast on the strides. it felt good to be wearing track spikes again. i came into the race wanting to run sub 10:00, which in retrospect was probably overly ambitious since i haven't done a serious workout since mid-october. i wound up running 10:18, which i think is still a PR for me. i went out with the lead pack in like 71 and i felt pretty good so i tried to hold on to that pack. i stayed with them for 1200 no problem but i started to fall back on the fourth lap and once they gapped me i was stuck in no man's land for a lot of the race, with various people passing me. i should have gone with them, but my legs weren't responding to my brain saying go faster. by the 6th lap my calves felt really stiff and it was hard to get on my toes, but i still managed to finish the last lap fairly strong. i think once i get back in a good racing mentality i should be ok. i didn't run as fast as i wanted to today and i think i could have gone faster if i had run an even pace, but i'm in decent shape for everything thats gone wrong this season. i think i should be better off in the mile derby. i still feel pretty strong and i think i can hold on to a decent pace for four laps.

AM RUN

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

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Summary:
ran a lady and a trail with elias and riccio after we got back from the special olympics at nova. did some strides after the run as well. my calves were still really tight during the run and during the strides.

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AM RUN

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ran a trail and added on another mile after that. i felt pretty good, although my calves are still really sore.

PM RUN

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AM RUN

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ran a lady with robocop. i felt ok; my calves are still pretty tight but they've better than they have been over the past few days. i felt good doing the strides and i didn't have any calf pain from running on my toes.

AM RUN

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PM RUN

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warmed up and cooled down a nature trail. ran the mile derby today. I felt ok on the warm up and during the strides. my calves were still tight, but i didn't think they would affect me that much. i ran in the second heat. the race started off pretty good and i was through the 800 in 2:17 and stayed off the back of the goat pack, but i fell off pretty quick because i couldn't run very well on my toes because my calves were tight. I finished the race rigging pretty hard in a 4:47. it was a pretty abysmal race. on the cool down, ivo, elias, and dave were talking about how they run their best races when they're not concerned about times and i think thats been one of my problems lately. i've been too focused on hitting the right splits and maintaining the pace i think i need to instead of just racing. i don't know how much of a role that played today, but its definitely something i need to fix early in the track season. although i don't like to admit it, this race is probably an accurate reflection of my fitness level at the moment. maybe i could have run a little faster, but it wouldn't have been near what i expected. even though i'm not in shape, i'm still better off than i was last year; i put in a strong base over the summer and i don't feel run down at all whereas last year i felt exhausted from all the xc training. my plan right now is take the rest of this week as a down week, run around 40-50 miles next week, and then see how i feel from there. i am definitely going to start doing abwork again, which is a routine i fell out of because i've had so much work lately, and i plan on starting up a regular plyometric routine again. i might not start plyos until winter break. i don't plan on racing again until i'm confident that i'm in decent enough shape to not embarrass myself.

AM RUN

Minutes: Type: run workout race cross training Miles:

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Summary:
day off. i'm taking today and tomorrow off and then i'll get back into running on friday. i did some abwork before i went to bed.

PM RUN

Minutes: Type: run workout race cross training Miles:

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AM RUN

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no run again.

PM RUN

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AM RUN

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

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ran two trails after i got done class today. i felt pretty good.

PM RUN

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AM RUN

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had to go home for some family stuff. i ran around washington lake park and the high school. i felt good throughout the run and didn't have any knee pain. did some abwork later on.

PM RUN

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AM RUN

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ran two trails after my orgo test. i felt a little tired, but not that bad otherwise.

AM RUN

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PM RUN

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ran on the golf course with a big group of people. i felt pretty good but my knee was starting to hurt a little towards the end. did some core work later on.

AM RUN

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

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ran a longish morning run. i won't be able to run on thursday when we leave for nationals because i have chem lab and its supposed to be longer than 3 hours. i'll do another morning run tomorrow to make up for my lack of running on thursday.

PM RUN

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ran a harriton with thuggin, slutface, and ice cream wasting peter and added on a lady solo(thanks jack) when i got back. i felt pretty good, but my knee was bothering me a little bit towards the end of the harriton portion of the run. i iced it when i was done stretching after the run.

AM RUN

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

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my knee hurt for the first 10 minutes of the run. i'll ice it after practice again.

PM RUN

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ran the first two trails with golato, jake, chesty, and neynolds, took a quick bathroom break, and did the last trail solo. i felt ok although my left knee was really bothering me throughout the run. i iced it after practice. did some abwork later on.

AM RUN

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couldn't run today. i had class all day until 4:00 and that was when the van for nationals was leaving. i front-loaded the week for mileage so i should still be able to run the necessary mileage.

PM RUN

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AM RUN

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ran in grove city with the guys driving out to nationals. i felt ok and my knee didn't hurt that much.

PM RUN

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ran before the race at nationals and again when the race was over. watching the race was absolutely incredible. i can't even put into words how ecstatic i was and how excited everyone else was as well. after seeing anders blow by the field down the home stretch and seeing jordan and jiggy battling with north central's 4th guy with their 5th guy much farther back, i knew we won. i can't even express exactly what i felt at that moment other than that it was amazing.

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couldn't run today either. i slept through my alarm and didn't get up to run early at the sohail's house. i decided to not run when we got back to haverford because it was pretty late and i was feeling pretty run down from the trip. i thought it best not to push it; and i already hit what i wanted to for weekly mileage so i think i'll be fine for building up the next few weeks.

PM RUN

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AM RUN

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PM RUN

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ran scary woods into golf courses with ivo and gus. i felt pretty good and my knee didn't hurt that much.

AM RUN

Minutes: Type: run workout race cross training Miles:

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morning run on the trail. i felt pretty good and my knee didn't hurt that much.

PM RUN

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ran an extended harriton with jake. i felt pretty good aside from some knee pain. i was going to do some plyos today, but my knee hurt too much so i'm going to put it off until it doesn't hurt as much. if it doesn't get better soon i might have to rethink the training plan i had in mind. i iced my knee after running.

AM RUN

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

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ran a mixture of two trails and a lady with robocop. i felt pretty good today and my knee actually didn't hurt that much. i'm going to try to run almost exclusively on soft surfaces over fall break.

PM RUN

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AM RUN

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ran at GCC to run on some trails. i felt pretty good and my knee didn't hurt that much until the last 10 minutes or so. i iced it when i was done running.

PM RUN

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ran with clemson, dentino, and xavier at the high school and washington lake park. xavier had a workout so he only ran a warm up with us and clemson and dentino were only going 40, so i did the second half of the run solo. dentino is racing at footlocker tomorrow and i'm really excited to see what he can do; he's had a fantastic season up to this point. it was definitely nice to run with some of my old high school friends again. my knee felt fine throughout the run. i still iced it afterwards just to be safe.

PM RUN

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AM RUN

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ran with clemson and xavier again. they weren't going as long as me so i started of running 30 minutes solo, ran 60 minutes with them, and then 23 minutes solo again. i felt pretty good for the majority of the run, but i was in pretty severe calorie debt the last 15 or so minutes. my knee hurt for the second half of the run, but it wasn't that bad. i iced it when i got home.

PM RUN

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AM RUN

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ran at GCC today. i had planned on going longer and doing a tempo run today as tom suggested, but my knee was hurting a bit too much. i'm just happy i managed to get in a decent long run this week, my first in a long time. i felt pretty good on the run aside from my knee and i didn't really feel that tired even after the long run yesterday. i iced my knee after the run and did some core work later on.

PM RUN

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AM RUN

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ran golf courses with almost the entire team. the group dwindled as we went on, but it was still pretty sizable. i felt ok, although my knee still hurt a little. i did some steeple drills after the run.

AM RUN

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did a quick morning run today. i iced my knee after running. i brought a re-useable ice pack from home, so I'll probably start using that more often to ice my knee.

PM RUN

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ran a mix of ladies and road loops because i got out of bio lab late and it was dark by the time i started. my knee hurt pretty bad by the end of the run. i iced it when i got back to my room.