AM RUN

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

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started off running golf courses with ivo, woody, and neyns, but did most of the run with just ivo. i felt pretty good aside from some knee pain, which is sadly standard at this point. i'm going to talk to the trainer tomorrow to see what i can do about it, i've been putting that off for a while just hoping it would get better like it did over the summer.

AM RUN

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

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did a 2 mile warm up before the tempo and about a mile cool down after the tempo. i did the tempo run on the nature trail because i want to try to stay off of the pavement as much as i can. i ran roughly 6 minute pace for the entire 4 mile tempo run, but i couldn't get exact mile splits. i felt ok for most of the tempo run, but i felt kind of strained towards the end. my knee didn't hurt that much during the tempo run. after talking to tom for a little bit, i started the 5x200 part of the workout. he said to try and hit 33, but its been a while since i've done anything fast, so i didn't hit 33s until the end. i ran 34, 36(botch), 34, 33, 33. i felt pretty mediocre during the 200s, but my knee only hurt for the first 200, so it wasn't all bad. i was afraid the tight turns on the indoor track would mess with it more, but i'll hold my verdict until we start doing longer track workouts and races. i did a road loop as a final cooldown. i iced my knee after running. i went to talk to curt about my knee before running today. he said its likely a combination of having worn down shoes and having a tight hamstring/IT band. he taught me some exercises/stretches to do to make it better and advised me to avoid hilly runs until my knee no longer hurts. he didn't seem keen on me doing workouts on the indoor track until its better, but i'm going to try to keep doing workouts unless they actually present a problem. he said that even though it is likely an IT band/tight hamstring issue, its in a pretty worrisome spot because the pain is localized right on the bone beneath my knee(i don't know the name of it) where the IT band connects. if it doesn't get better over the next few weeks with increased stretching/strengthening, then i might have to get an X-ray/MRI to make sure it isn't a stress fracture. i'm getting new shoes tomorrow which should hopefully reduce the pain.

AM RUN

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

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PM RUN

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ran some nature trails with latenite. i got new shoes (adidas adiStar ride 2) earlier in the day. they felt good for the first 10 minutes, but then my knee started to hurt again. i foam-rolled, stretched, used the stretching band, and iced after running. my knee felt significantly better than it usually does after running; normally it hurts for a few hours after running.

AM RUN

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

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PM RUN

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ran long today. i wanted to do it all on the golf courses, but some guy informed me that it was "private property" and that i can't run there. so i did about 30 minutes on the golf courses and the rest doing nature trails. i felt pretty tired and lethargic earlier in the day, but i felt better while running. my knee didn't hurt that much either. i stretched, foam-rolled, used the stretching band, and iced after running again.

AM RUN

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

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PM RUN

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did most of golf courses with timschoch and golato and added on a trail solo when we got back. i felt ok, still pretty tired but not that bad. my knee didn't hurt that much on the golf courses but it did while running on the trail. i stretched, foam-rolled, used the stretching band and iced after running again. did some core work later on.

AM RUN

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

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PM RUN

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ran golf courses with ivo, timschoch, siqs, and neyns. i felt pretty bad for most of the run. my knee felt fine for the first 20 minutes and then it really started to hurt after the two big hills on the golf courses. i talked to tom about the workout tomorrow and the race on saturday and we decided it was best to do a modified workout on the bike to take some of the pounding off my knee and to not run the race on saturday and hope my knee gets better. i think i'll be better off that way, especially considering that the tight turns on the indoor track are pretty nasty. i stretched, foam-rolled, used the stretching band, and iced after running.

AM RUN

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

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since the rest of the mid-distance guys are doing a track workout today, riccio and i did a workout on the bike to get some kind of workout in. i ran 25 minutes for a warm up outside and started on the bike once i got inside. we did 5x5min fast with 1 min rest. my intervals got progressively faster because i kept feeling better with each interval and felt like the faster pace was just as easy as the previous interval. i don't know if i was going fast at all because i'm not used to pacing on the bike though. i did a 12 minute cool down on the bike. i felt good during the workout and during my short warm up, but it still isn't the same as actually running. my knee hurt towards the end of the warm up but not at all on the bike. i stretched, foam-rolled, used the stretching band and iced after running. i'm much more flexible and i feel much less tightness in my legs than i did previously, but still no change in knee pain while i'm running. did some light core work later on.

AM RUN

Minutes: Type: run workout race cross training Miles:

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

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PM RUN

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ran on the golf courses with ivo, gus, and avi. i felt ok and my knee didn't hurt that much. i stretched, foam-rolled, used the stretching band, and iced my knee after running.

AM RUN

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

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PM RUN

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ran for a little bit on the golf courses but i saw some people out for a change so i just went to haverford and did a mix of trails and a lady. i was going at a pretty decent pace for most of the run. my still hurt but it was tolerable for most of it. stretched, foam-rolled, used the stretching band, and iced after running.

AM RUN

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

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PM RUN

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ran a trail into golf courses into a lady. i did another longer day today to make up for my lack of morning runs. i'm getting enough sleep, but my knee hurts significantly more throughout the day and when i do my longer run if i do morning runs. by doing slightly longer than usual runs, i can still get in decent mileage and minimize some of the knee pain. i stretched, foam-rolled, used the stretching band, and iced after running.

AM RUN

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

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PM RUN

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took an easy day today. my weekly mileage will seem low, but thats only because i did the workout on the bike. my knee still hurt today and doing all the stretching/icing stuff is starting to have less of an effect on making it feel better after running. the pain isn't terrible, but it hasn't decreased since starting the new stretching/foam-rolling/icing regiment. i'm going to talk to curt again on monday and see what he thinks, but i still plan on doing a long run tomorrow barring a severe increase in knee pain. i don't want to stop training unless i absolutely have to.

AM RUN

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

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PM RUN

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ran a mix of trails and a lady. the trail was pretty sloppy, but i didn't really have a choice. i can't run for that long on hard surfaces because my knee starts to hurt pretty bad so i have a very limited option of running loops. i was considering doing golf courses, but i thought the giant hill would be a mud-slide, which didn't sound very appealing. the trainer was closed so i couldn't do my normal routine of stretching/foam-rolling. my knee hurt a lot more than it usually does after running.

AM RUN

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

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PM RUN

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ran a lady and most of a trail. i could only do a short run today because i've been busy all day. the rest of my week should be easier. i went to the trainer after running and i'm going to start taking anti-inflammatorties to hopefully help my knee. i iced it after running.

AM RUN

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

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PM RUN

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ran three trails, a lady, and a little extra. i did most of it solo but ran for about 20 minutes with hugo beamish, which was pretty cool. i stretched, foam-rolled, used the stretching band, and iced after running.

AM RUN

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

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jake and i tried to run on golf courses but we saw someone walking around on the course so we just turned around and did some trails and a lady. i felt ok; my knee actually didn't hurt that much which was nice. i stretched, foam-rolled, used the stretching band, and iced after running. i'm getting some anti-inflammatories tomorrow and i'm just going to use some ibuprofen tonight.

AM RUN

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

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i got into a car accident on my way home from haverford. i wasn't hurt, but my car isn't going to be driveable for a while. the roads were really icy from the snow and i tried braking at a traffic light but my car just slid into the car in front of me. it wasn't a bad accident and the other guy's car seemed totally fine, but the hood of my car is pretty messed up. i'll probably be unable to drive it for most of the break, which could be a problem for some of the workouts at haverford. because the roads were so terrible, i decided it was best not to run today since the only places to run near my house involve running on roads without sidewalks. i just did the exercise bike for an hour (17 miles).

AM RUN

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

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PM RUN

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ran a loop around my house, the park, and the high school. this run is about 50-50 roads and trails/grass, but its the best i have at the moment. my knee didn't hurt at all for the first 30 minutes and didn't hurt that much the rest of the run. i stretched and iced after the run. i don't have a stretching band or foam roller at home. did some core work later on.

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

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ran a similar loop to yesterday. after taking the anti-inflammatories for only one day, my knee felt much better. it didn't hurt until the last 10 minutes of the run and even then it wasn't that bad. i stretched and iced when i got home.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran a bunch of loops around the park and high school. i started off solo for the rest half and then did the second half with xavier and clemson. i underestimated how long the first half would take, so i wound up running a little extra than what i originally planned, but i felt pretty good.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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

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ran around the park and hs again. this is the only loop with significant grass/trails that is close by, so i do it fairly often. i felt pretty good throughout the run.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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

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PM RUN

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Shoe: asics air pegasus Title:

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ran with adam, clemson, and xavier. the first two miles were fairly fast, but the rest wasn't that bad. i felt pretty good again. the anti-inflammatories completely eliminate any knee pain i have while running, although my knee still hurts when i put pressure on it after running. i did some core work later.

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

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morning run. ran a loop near my house and the high school. i felt pretty good.

PM RUN

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Shoe: asics air pegasus Title:

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ran a loop around the park and headed back down hurfville-cross keys road. i would have gone longer but my shoes were giving me blisters. i wanted to double today because usually my knee hurts the most when i double, but it didn't hurt that much while running and it doesn't hurt now, which is a good sign. i'll try and double more this week and the rest of winter break to get in some solid mileage.

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

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attempted to do my long run today but it didn't go so well. i did this run almost exclusively on roads, which was probably a bad choice. it was really windy and my knee was bothering me for the firs time since starting the anti-inflammatories, so i decided to stop instead of push my luck. if i feel up to it later in the week, i'll do an actual long run then, but probably at the park or GCC. i also got pretty bad blisters midway through the run. they're not nearly as bad as the ones i got after paul short and hopefully won't be much of a problem.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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

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ran at the park and high school with clemson. xavier had to do a workout today. i felt ok, although i felt pretty tired when i woke up. my knee didn't hurt either.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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

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PM RUN

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ran at the park and high school again. i felt pretty good. no knee pain.

AM RUN

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

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couldn't run today. i accidentally woke up too late to beat the storm so i was stuck with the exercise bike. i did 60 minutes(17 miles) on the bike. i did a little shoveling, about an hour's worth, but i have a lot more to do tomorrow once the storm abates.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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

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couldn't run today again. the snow was really heavy and my town didn't plow the roads in my neighborhood, or anywhere else from what i've heard. most sidewalks also weren't shoveled so i thought i was better off just doing the exercise bike again. i don't want to risk getting injured again. my 10 days on anti-inflammatories are up and tomorrow will be my first day running since break started without them. hopefully i feel fine. did only 40 minutes on the exercise bike because i was fairly tired from the amount of shoveling i had to do.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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

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PM RUN

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didn't do a very long run today because i wanted to see how my knee would feel after running while i wasn't on anti-inflammatories. i want to make sure its ok before i jump into heavy mileage. it felt fine during the run although i felt pretty tired throughout the run. for whatever reason, i tried running through the trails at the park after the snowstorm and i was doing high knees for a good 5-7 minutes.

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

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ran at a pretty decent pace today on the roads. i was trying to scope out which roads were good enough to run on and which are still snowy/icy and which no longer have a shoulder or sidewalk. the route i usually take was ok. my knee was bothering me after the run and i iced and did the stretches that curt taught me. it still hurt afterwards, although not nearly as intensely as it did while i was still at haverford. i'm seriously considering just continuing to take advil to reduce my knee pain, although that probably isn't very healthy. i've been trying to think of better solutions, but i can't think of any that involve me still running and doing decent mileage. i'll see how i feel over the next few days and make a decision from there.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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

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ran to the park and just did loops around parking lots. its the safest place to run at this point because most shoulders aren't completely cleared and there aren't always sidewalks. felt ok. my knee hurt after running so i iced it and took some advil. it feels fine now. i did some core work later on.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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

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i started running today but i got 2 minutes in before i had to stop because i had really bad blisters on the arches of my feet. i don't want to risk injury again by running awkwardly. at this point, i just want to stay healthy, even if that means doing a few more days on the bike. i did 70 minutes(21.5 miles) on the exercise bike.

PM RUN

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