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 harriton and added on a little bit more at the end. i took this run pretty easy. i'm going to try and get some easy mileage in this week and then get a higher mileage week next week, maybe with a few faster runs as well.

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 three ladies and a little extra. i felt ok, but i'm still taking it easy. i did some steeple/hurdle drills today too. i have pretty terrible form, but my prior hurdle experience does help me out a little bit. i have enough confidence not to stutter step before the hurdle, which helps me keep momentum, but my trail leg is a mess. it might take a while, but i'll get it down eventually.

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 part of a nature trail and a loop of serenity and tacked on a few minutes at the end. did some strides after the run as well. i felt ok today, a little tired from the hurdle drills but surprisingly not sore. did some abwork later on too.

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 part of hill loop and turned around to get around 60. felt pretty good. i'm going to do an additional warm up run and some hurdle/steeple drills later on today.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary:
did some hurdle drills. i'm still trying to fix my trail leg, but it was a little better today. i can get over the hurdles without a problem, i just need to focus more on trying to treat it like i'm stepping over it.

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 road loop and a half and ran in the hill loop area. felt ok, my legs are a little sore from hurdle work yesterday. other than that i was fine.

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 around the park and high school. i felt pretty good, i was pounding a little bit the last quarter of 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:
long run through washington lake park, bethel mill park, and the high school. i felt pretty good today. i ran into some of my old high school teammates about 20 minutes into the run and i ran with them for about half of 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:
i didn't plan on going this long today, but i felt really good and it was nice out, so i kept going. i was pounding for the majority of the run. i did a set of plyometrics too. 100 yard of high knees, lunges, and butt kicks and 300 yard of A-skips. hopefully i'll continue to feel this good and i can get a week of solid mileage in.

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:
went a little fast today as well, although not as fast as yesterday. felt pretty good, a little sore from the plyometrics but nothing that bad. i did some hurdle/steeple drills as well.

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 at an easier pace than the past few days. still felt pretty good, although my legs were pretty sore to begin with. they loosened up midway through. i did a set of plyometrics at the end. 100 yard of high knees, lunges, and butt kicks and 300 yards of A-skips.

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:
took an easy day today and only went for an hour. i might double up tomorrow if i'm feeling up to it. i felt pretty good today, not as good as the last few days. i did hurdle drills after the run as well.

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:
the weather turned shitty on me today so i only did one run. i did a set of plyometrics as well. 100 yards of high knees, lunges, and butt kicks and 300 yards of A-skips. felt pretty good today.

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:
i was going to do a long run today, but the weather is really terrible. there were points in the run when i was running sideways because it was so windy. my knee also started to hurt a little towards the end of the run, i'm not sure if its a result of all the lunges i've done this week or if its a sign of something worse, but if it doesn't feel a lot better by tomorrow then i'll just get rid of the long run for the week. i'm pretty satisfied with the mileage i've put in so far anyway.

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:
semi-long run. i didn't want to overdo it and run too much this week, so i cut down the long run a bit. my knee was fine, but it still feels a little stiff when i sit down for too long and try and bend it. its not painful, just annoying. otherwise, i 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:
ran harriton. felt ok, a little weak on the hills but i haven't been running many hills lately so that was expected. my right knee was hurting a little towards the end. did some hurdle/steeple drills as well. surprisingly, my knee didn't hurt during those. my form is getting a little better, but i still need to work on staying low while going over the hurdles instead of just leaping over them. i had a few good run-throughs where i did that, but not enough. once i get that down, i should be able to run a fairly fast 400 hurdle race.

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:
workout today. started off with a tempo warm up. 5 minutes easy then 25 minutes at an up-tempo pace. i wasn't feeling very good today, so i didn't try and push it and hang with the main group of guys i was with. the rest of the workout was 12x200 with equal rest in between. i did it with three sets of hurdles in the way to get hurdle/steeple practice. all of my splits were between 37-39 except for the last one which was 35. did a 10 minute cool down after. i felt pretty flat throughout the workout. i wasn't feeling very good, which didn't help me very much either. i think i could have gone a little bit fast during the intervals, probably with more around 35-36, if i was feeling better. my stride was also too long between hurdles. if i shorten my step i'll be able to hurdle better and maintain a smoother form while going over the hurdles. a few people told me i looked good going over the hurdles, but i think i still have a lot of work to do. there's a lot of little things that i need to get down to be a better hurdler.

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:
i was going exceptionally slow today, that mileage estimation may even be over how far i ran. my legs were still really sore from the workout yesterday so i took it really easy. i stopped after 18 minutes to practice some 400 hurdle starts. because my legs were sore, it was hard to get a good estimate of how many steps i need to comfortably clear the first hurdle. after doing the starts, i do realize that i stutter step too much and i think if i can get rid of that, i should be able to run a decent 400 hurdle time. even if thats the only thing i can fix, i should still be in good shape. i did another 30 minutes after that and then i came back to the track again and did some steeple drills. my trail leg was much better in these drills than it has been previously.

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 hill loop. after feeling terrible yesterday, i decided to take this very easily to make sure i recover well. i felt much better than yesterday and i think taking the run pretty easy was a good choice. i was actually surprised i ran hill loop in 71, i felt like i was going a lot slower. did some strides after 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:
i wouldn't really call this a workout, but it wasn't a regular run either. we did a 20 minute warm up and did 6 150 run-throughs of the the water pit and another hurdle. i'm pretty bad at the water jump, probably because the one time i did steeplechase last year i fell in the water pit in my first jump and i was scared of falling again after that. i should get over it eventually, but that might be a problem for the first few races. for some reason, i'm better at going over the water jump with people near me than when i'm jumping it solo. we did another 20 minutes after the water pit run-throughs.

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 bunch of nature trails today. i was feeling pretty tired and my knees were killing me, so i wanted to stay flat and off the roads. it took me until about mile 10 to start feeling a little bit better. i did some strides after 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 some nature trails again. i felt better than yesterday, but still not that great. my knees are still a little sore. i did some hurdle drills/fake water pit jumps after the run. my trail leg is much better than it used to be. if i can get rid of my stutter-stepping i should be good to go for the 400 hurdles. i was also much better in the practice water pit jump. i could land on one foot and just keep going. although it was into the sandpit and not into the actual water pit, so i have to bear that in mind.

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:
workout today was 2k steeple followed by a long rest and 3x400 and 3x200. i did an 18 minute warm up indoors and did some hurdle drills to warm up for the 2k steeple. i wasn't feeling that great, but i still felt considerably better than i did for the past few days. i ran a 7:03 with landing in the water pit with two feet the entire time and almost dying on the last barrier. i almost tripped and fell on the last barrier, but i managed to stick my foot on it and propel myself over, off balance the entire time, and land without injury. i don't know how i survived that one. we had a pretty long rest, probably around 20 minutes, and then i started the 400s with a group at around 73 pace. we had a minute rest between each interval. the splits were all in the right area. after that we had 3x200 with a minute rest at 33/34 pace. the second part of the workout wasn't that bad, largely because of the long rest. i felt very comfortable at that pace and it wasn't difficult at all. did a 20 minute cooldown after the workout. i was much more satisfied with that part of the workout than my 2k steeple time. last year i ran a 6:44 the only time i ran it and i was hoping to run a time closer to that. i'm not in the shape i was in last year(that race was in late april, when i was essentially in peak track shape) but i was hoping that i could still run a comparable time because i never really practiced for the race last year like i did this year. last year i only did one practice where i practiced the water pit, which apparently didn't help much because i still fell in the water pit on the first jump. after the race, tom said that i'm probably a year or two out from having a really good steeple race because i just don't have the strength for it yet. i was having similar thoughts about that earlier in the week, but i still want to give it a shot at the meet this weekend to see what i can do.

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 few nature trails and a little bit extra. i was actually feeling better today than yesterday. my legs are surprisingly not that sore. they were a little tight to start out, but i loosened up midway through the run. my right knee hurt a little bit but it was tolerable. i did some 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 a lady for a warm up and then did 10 practice 400 hurdle starts. I had a few really good ones where i didn't stutter step at all and i stayed low over the hurdle, but i also had a few mediocre ones where i wasn't low enough or i didn't maintain momentum going over the hurdle. i'm definitely getting better at it though and i think i could run a pretty decent 400 hurdles race. did a nature trail and a little more for a cooldown.

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 two nature trails and most of a third. my right knee was really bothering me today, worse than the past few days. its been hurting off and on for a while, so i'm not that worried. i'll take it really easy tomorrow just to play it safe.

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 two nature trails. i felt ok, my knee wasn't bothering me that much. i did some light hurdle drills after the run and a few practice fake water jumps into the sand pit. i'll probably still have some problems with the water pit tomorrow, but i think if i can just stay focused and keep racing, it shouldn't matter too much. i think for 2k steeple i might have zoned out a little bit and it took away from the racing. i have to enter the race tomorrow with a lot more concentration than the 2k steeple derby.

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:
3k steeple at danny curran invite. we did an 18 minute warm up and a 28 minute cool down. i ran a 10:53 and i fell down once in the water pit. i was actually racing pretty well up until that point, but i think that shook me a little bit and threw me off. i was passing guys every lap on the straightaway before the water pit when they fell off the pace, but after falling down i just didn't hold the same racing intensity, which is my fault. either way, i don't think i would have run that much faster. if i'm going to give the steeplechase a good try, i'm going to have to get a lot stronger. right now, i'm definitely more of an 800/1500 runner and i'll need to put in a lot of work over the summer to become a legitimate distance runner as well as a middle-distance runner. if i can perform well in xc next year, i think i'll see better results in the steeplechase.

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 nature trail, ran to villanova and did some loops around their campus, and then did another nature trail and a half. i actually felt pretty good today, probably because i took some advil before i went to bed last night to reduce some of the soreness from steeplechase. i didn't expect to not feel any soreness at all though. that made me think that maybe what i was lacking yesterday was mental strength, not mileage.

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 an easy run today. just ran a few nature trails. i felt a lot sorer today than i did yesterday. other than the expected soreness, i felt fine. did some 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 16 minutes and then went back to the fieldhouse to practice hurdling. i did much better over these hurdles than i did previously and they felt very easy. i still stutter step a little bit because i try to avoid using my left leg as my lead leg, but i'll fix it soon. my left leg needs a lot of work. when i did hurdles with my left leg as lead, i was essentially frog-hopping over them. thats going to take a lot of work. if i can keep my stride constant and make sure i always lead with my right leg though, i should be fine. i did two road loops after the hurdle practice in around 26 minutes.

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:
did a 20 minute warm up and a two lap cool down. hurdling is really killing me mileage, but its a necessary cutback. workout was 300m hurdles, 9 minute rest, 200m hurdles, 8 minute rest, and 3x100m hurdles with a few minutes rest in between. the hurdles were all at intermediate height. splits were 45.7, 29.3,13.7,13.2, and 13.1. the first 300 was a mess. i haven't run over more than one hurdle at top speed all season, so this was kind of a crash course in hurdling. i went out a little too fast over the first few hurdles and i had really bad form over the last 3 hurdles. i probably lost 3-4 seconds just off of bad form/losing momentum. i think if i can maintain form, i should be able to run a few seconds faster with a comparable effort. the 200 was much better. I calmed down over the hurdles and concentrated on getting over each one. i think that as i loosened up, the workout became easier and hurdling form came more naturally. the last three hurdles were pretty easy, except my steps weren't right because we were coming off of the turn and going over the first hurdle on the home straightaway so i stutter stepped a little bit. i made up for it by going fast between the hurdles though. stutter stepping was also a problem in the 300 hurdles, but it was overshadowed by my really shitty form over the last few hurdles. stutter stepping is manageable, but i need to keep consistent form if i'm going to run a decent time in the 400 hurdles. i think i'll need to focus on doing hurdle work that will mimic end of the race conditions where i'm already really tired to make sure that i maintain form and don't lost momentum over the hurdles. i took an ice bath after the run, so hopefully i won't be as sore tomorrow.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary: