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 few nature trails and part of a road loop. i wanted to keep it flat and easy today because my legs felt a lot worse today than yesterday. the second day after a race is always the worst. my right achilles in particular was very tight all day.

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
did a road loop warm up and a lady for a cool down. the workout was 11x200 at 32 pace with equal rest in between. the intervals were all around 32, except for the first two which were 31s. this workout felt very relaxed, with almost no effort needed to maintain pace in the later intervals. my breathing wasn't even labored by the end as it usually is during workouts. this is a good indication of where my overall fitness is right now. if i stay healthy, i should be able to run some fast times pretty soon.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran two and a half nature trails. kept it easy again today. felt ok, not really tired or sore from the workout.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran two trails and tacked on a little extra. i did strides after the run and did a few practice baton handoffs. i felt ok for the most part, but i tweaked my groin a little bit during one of the strides. it was bothering me during the practice handoffs, but not that much. hopefully its all fine by saturday. it doesn't hurt right now or when i walk.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran a trail and a half. i felt pretty tired during the run, so i just cut it short. i did some strides after the run and i felt a little better, but not much. my groin is still a little sore after being tweaked yesterday, but it wasn't bad today.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran on the indoor track today because i wanted to play it safe. i got done the run in time, but a security guard came by before i got to do strides and kicked us off the track, so i just did those in the hallway. i felt much better than yesterday and pretty good overall. my knees hurt a little bit, but thats probably just from running lots of laps. i didn't bother trying to count them, i'm just guessing it was around 4 miles worth.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran the mile and the second leg on the 4x400 today. i did a 20 minute warm up and 10 minute cool down for the mile. i ran a 4:45; it was a pretty bad race. i don't think it has anything to do with the kind of shape i'm in, i think i just psyched myself out of the race. we went through the first 400 in 65/66 and i backed off the pace, let the leaders get away, and that was basically the end of my race. my legs felt fine at the end of the race, but my arms were dead. it was a shitty race overall and it's really aggravating that i ran so bad today because i was in a fast heat and i could have run a pretty big pr if i had stayed confident and went with the leaders. i'm not sure what my split was on the 4x400, but it probably wasn't very fast. i'm not used to running in the lead in a 400 so i had no idea what my pace was. i just tried to retain our lead, which i did, so i'm fairly happy with that race, despite what the time may have been.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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

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Summary:
ran 4 road loops. i wasn't feeling that good today initially, so i was going to do just 2 or 3 road loops, but i felt better as i went on so i did an extra one. by the end, the arch of my right foot was hurting. i felt ok otherwise.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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

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Summary:
did a road loop for a warm up and a cool down. workout was 2x1600 at 5:25 to 5:30 pace with a minute rest in between then a 600m break and 5x150 at mile pace for the first 75 and a semi-sprint/stride for the last 75 with 250 rest in between each. i ran a 5:23 and 5:24 for the miles. i'm not used to wearing trainers in a workout, so it was kind of a pain, but it wasn't that bad. i didn't wear spikes for the 150s either so it was difficult to get on my toes. overall, it wasn't a bad workout.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran in the fieldhouse today. i thought about running outside, but it looked like it would have sucked. i don't know how many laps i did, this is just a guess. i did some strides after the run as well. i felt pretty good during the run.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran around the fieldhouse again. did strides after the run. i felt ok, a little tight, but i should be fine for tomorrow.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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

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Summary:
ran the 1000 at the armory. did a 16 minute warm up and a long 50 minute cool down. there were only 6 people in my race. i, somehow, managed to get boxed in on the first lap and i couldn't get close to the leaders. at the start of the second lap a kid from delaware took off and left everyone else in the dust. i went through the 800 in about 2:07/8 and then i woke up and remembered i was fast so i kicked in 31. if i had paced myself better i could have run faster. i felt pretty tired before the race, but i felt fine when i got to the line. it would have been interesting if i hadn't been boxed in and i had been able to go with the leader. i couldn't have beaten him(he ran 2:27) but i would have liked to see how well i could hold 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:
day off as recommended by tom. i was really tired today, probably as a result of my 50 minute cool down yesterday. i actually wound up taking a 2 hour nap during the day, which is very unusual for me.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran two road loop/lady hybrids. its about a 19 minute loop. i tacked on a few minutes at the end. felt pretty good today.

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 tempo loop and tacked on a little bit at the end. felt pretty good. did strides after the run. 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

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

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Summary:
did a lady for a warm up and a road loop for a cool down. workout was 4 turnarounds, two lap rest, 300 at 42, two lap rest, 200 in 27, 250 rest, and a 150 in 20. i'm not entirely sure about the rest, but if anything the rest was shorter, not longer. i felt pretty good during the workout. i felt like i was straining a little bit, but if i had shortened my stride then it wouldn't have been as hard an effort. i need to focus on keeping my stride under control while racing so i can run faster with less fatigue.

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 in the hill loop area. felt ok today, my hamstrings were a little tight in the beginning but they loosened up eventually. i did a few 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:
ran a lady. felt ok, my hamstrings are still pretty tight but they loosened up during the run. once i started strides, they were still pretty tight though. it took a while for me to do the strides at a fairly decent pace. we did some baton hand-offs afterward as well.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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

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Summary:
ran the 800 and 4x400 at the keogh invite. i warmed up 20 minutes for the 800 and cooled down 9 minutes. i ran a 2:02, i was pretty happy with my race. it was a nice improvement from my last season best of 2:05 and its about where i was the second to last race at the end of indoors as well. my hamstrings weren't tight like yesterday so they weren't a problem. i tried to get right behind the leader on the first lap, but as i was moving up some moravian kid sprinted past me, cut me off, and slowed down. i really hate when people do that. after that i just kind of settled in for the second lap and came through in about 59/60. i moved up a little bit in the third lap and i think thats where jake caught up with me. we basically worked together the entire second half of the race and tried to beat each other at the end; he wound up beating me. my legs were really tired/sore at the end of the race though. i warmed up for 10 minutes for the 4x400 and did a bunch of strides to loosen up my legs. i was leadoff and i'm not used to starting off a 4x400. i wasn't sure what i was capable of running because my legs were almost completely shot, but i managed to run a 54.1. it's still not that fast of a time but considering i was in basically trying to survive the leg and not bury my team, it was decent. i think if i ran a fresh 400(not in lead off) i could run a 52/53.low. i cooled down for 16 minutes after the 4x400. overall i would say it was a pretty successful meet. i'm a little worried at the cough i developed after the 800 though. my throat was pretty sore by the time i went to bed. hopefully it clears up soon and isn't something i'll have to worry about.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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

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Summary:
i was going to do a villanova semi-long run today but i wasn't feeling so good around 25 min, so i just turned around. i actually started to feel a little bit better towards the end, so i managed to run a few minutes faster on the way back. my throat is still pretty sore, but it doesn't feel that bad right now.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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

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Summary:
ran three road loops. i was thinking about going a little bit longer today, but i woke up this morning feeling really terrible, so i was just going to do two road loops just to get some running in. i felt a little better after the second road loop so i did a third. the first one was really bad, my head was throbbing with every step, but that only lasted for like 10 minutes. i already feel better now, but still not that great.

PM RUN

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Shoe: asics air pegasus Title:

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after taking some advil and taking a nap, i feel much better. hopefully i'm fine tomorrow.

AM RUN

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

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Summary:
ran three road loops and a little bit extra. i wanted to keep it flat and easy today since i haven't been feeling good. i felt much better today than i did yesterday and running is fine, but i still have a cold. its more of an annoyance than a hinderance at this point. the workout tomorrow should be a good indication if i'm still ok.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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

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Summary:
15 minute warm up, 15 minute cool down. workout was 2x400 at 59 and 2x200 at 29 with equal rest in between. I hit 59, 64, 30, and 30. the second 400 was slow because i was still shaking off feeling sick for the past few days and we had to run in lane 3 most of the time. I felt much better today than the past few days. the workout didn't feel that strenuous and i felt as if i could have kept going after the fist 400 and been ok, which is really good considering i'm still pretty tired from being sick. i think by tomorrow or thursday i should be completely healthy.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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

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Summary:
ran two road loops and a little bit extra. i felt pretty good today, but i got a stomach cramp in the beginning of the run so i took it a little slower than usual. i'm pretty sure i'm completely over whatever sickness i had.

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 a lady and then did some strides afterward. i felt ok, my legs felt a little tight but other than that i was fine.

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 road loop and a little extra. i felt ok, nothing really bothering me. i did some strides after the run as well. I'm really excited for conferences tomorrow. i think i can make a big improvement in the 800 if i have a good race.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
indoor conference meet. i ran the open 800 and i was an alternate for the 4x400. i warmed up 20 minutes for the 800 and cooled down for 10 minutes. i ran a 2:01, which is a seasonal best. i have mixed feelings about the race. i'm happy that i was able to get down to this time, especially considering my struggles at the beginning of the season( i ran a 2:09 and 2:11 for my first two races), but i think i could have run faster. i got off to a bad start and i didn't stay in contention with the leaders. if i had, i think i could have taken them because i was feeling pretty good and i have a lot of faith in my kick if it comes down to me and a few other people. on the second lap, some swat kid tried to pass me on the curve, and by pass i mean run through me. in fighting him off, i tweaked a muscle behind my right knee. it wasn't that painful and i didn't even notice until after the race, but i'll keep an eye on it. it didn't hurt at any point when i was running, but it did hurt when i got up after sitting down for a long time. i'm really disappointed that i didn't make a move to catch up to the leader. i think that i definitely could have won the heat if i raced more aggressively. i ran a road loop to warm up for the 4x400 and i ran a few laps around the track as well to stay warm. i knew it wasn't likely that i would be needed, but i wanted to be ready just in case. i did another road loop for a cool down, even though i didn't race. i figured adding another road loop on couldn't hurt.

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran pretty easy today because my leg is still hurts a little bit from yesterday. it didn't get any worse, but its still a lingering thing. it will probably be gone in a few days. after reflecting on the indoor season, i'm pretty pleased with the way i improved over the course of the season. i didn't run as fast as i would have liked coming into the season, but i made some big improvements from the beginning to the end of the season and i think i'm in a good position to run well outdoors. i don't think i ever really peaked indoors, so outdoors should be very interesting. i think i can get some big PRs if i stay healthy.

PM RUN

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