AM RUN

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ran two nature trails and a little bit extra. i wanted to take it easy today after yesterday's hard workout. my legs were still really sore even though i took an ice bath and i want to be ready for the 800 on saturday. i did some strides after the run that felt a little slower than i would like. i took another ice bath after the run. hopefully tomorrow my legs won't be as sore.

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ran a nature trail and a little extra. i felt better than yesterday, but my right knee hurt a lot more. it made the rest of my leg pretty tight. the strides felt a lot smoother and faster than yesterday though. i think by tomorrow my knee will be fine.

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we initially did a 16 minute warm up, but then they delayed the start of the 800 by about 20-25 minutes so we had to go back inside to avoid the heat. i did a few laps around the indoor track and a few strides to stay loose. i was pretty disappointed that i wasn't in the fast heat, but figured someone would take the race out fast, which was what i wanted. unfortunately, the kid that got in front of me in the very beginning went out in 29 for the first 200 and slowed down way too much, so i passed him and took the lead. normally i don't like to lead races, but i felt pretty good so i don't mind taking over. i was through the 400 in 59.6 and my second 400 was in 59.8, overall time was 1:59.7. after the first 200, i was all alone so it was difficult to kick hard towards the end. i basically just held on. i think if i was in the fast heat i could have run faster, especially because i wouldn't have to had to do any work by leading the race. i was very happy with this race because it was my first time sub 2:00 since last year and i'm actually ahead of where i was last year as far as fitness goes because i didn't break 2:00 until penn relays in late april. i think i can make some big improvements this season. i did an 18 minute cool down after the race and i might run a few nature trails later because my mileage for this week is really low.

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AM RUN

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long run on the nature trails. i had a really bad migraine last night that woke me up every few hours because it hurt so much, so i didn't get that much sleep. i took some ibuprofen in the morning and i felt much better by the time i ran. i felt surprisingly good for getting little sleep and racing yesterday. i had to wear sunglasses though because the sun was still hurting my head a little bit. did some strides after the run as well.

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AM RUN

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took the run pretty easy today. i was feeling really tired and a bit out of it, so i didn't want to strain myself today. i did six strides after the run.

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AM RUN

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did a 16 minute warm up and a 23 minute cool down. workout was an 500m at 56 400m pace and then 2x200m over 4 hurdles with a 10 minute rest after the 500 and then 10 minutes of hurdle drills and a 2-3 minute rest between the 200 hurdle intervals. the 500 was in 1:11, a little off the expected 1:10 but it wasn't bad. i haven't done an interval like that since high school, where we would start about half of our workouts with a 600m time trial, so it was nice to get that in again. i'm still a little tired, so it didn't feel as easy as it should have but i didn't have to strain that much and i kept up with alec and rich so i was fine with it. i think if i shorten my stride on intervals like that i can make it a little bit easier and it won't feel as fast. i always have trouble keeping my stride short, especially towards the end of races. the 200 hurdles were both in around 29.3. i think this was probably the most beneficial part of the workout for me because last week i had a lot of trouble getting over the hurdles when i was already tired, so starting off with a 500 and then doing hurdles was probably a good thing. i was able to maintain form over the hurdles without much problem but i wasn't able to go as fast as i would have liked to. i can definitely run the intervals faster than 29s, it'll just take more practice to get it down.

PM RUN

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AM RUN

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took it pretty easy today. i didn't feel that sore from yesterday, but i wanted to take it easy anyway. just ran a few trails and tried to stay in the shade as much as possible.

PM RUN

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AM RUN

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i was a sprinter for today. did a mile warm-up and a 35 minute cool down. the workout was very light, just 3xfirst hurdle and 3xfirst three hurdles. it was basically just practice to get my steps down and work on my form. i felt pretty smooth going over the hurdles and i didn't have any problem stutter-stepping and the right lead leg came up every time without having to make adjustments, so it was a pretty successful workout. i feel much more confident about the race on saturday after doing that because my form improved after each set of hurdles. it's still not perfect, but its good enough to give me a fighting chance in a race against more experienced hurdlers. i hit my left knee pretty hard on the last first hurdle interval, but the pain went away after a few minutes. i don't think it will bruise, but i'll keep an eye on it anyway.

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AM RUN

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ran a nature trail and a little extra. the area around my left knee is a little tight, but its not that bad. i don't think its related to smashing my knee into a hurdle yesterday, it just feels like the tightness associated with hurdling/steepling. i felt really good doing the strides and i think if it isn't that windy tomorrow i could have a really good race.

PM RUN

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AM RUN

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ran the 400 hurdles and a leg on the 4x400 at the moravian invite. i ran pretty poorly in both races. in the hurdles, i got off to a terrible start because i'm not used to the sprinter start and i feel forward a little bit across the starting line and had to take a step back so i wouldn't fall down. this messed up my steps for the first hurdle and really messed me up for the rest of the race. my form was atrocious the entire way through the race, especially over the last few hurdles because i was stutter-stepping. the only good thing i can take from this race is that a ran a 61.87 with a bad start and terrible form and i wasn't that tired after the race, so i know i can run faster. i think if everything goes right, i can run at least a 58. i cooled down for 8 minutes and started to get ready for the 4x400. i thought i was going to be fine not warming up again and just doing strides and jogging around the infield a little bit, but for some reason the meet officials thought it would be a great idea to reseed the heats after they had already given out lane assignments, so we spent a long time just standing around waiting for them to sort out the mess they made. i wound up running a 54.5 or 54.7 and giving golato a really bad hand-off. i didn't feel that tired right after the hurdles, but the stiffness set in after waiting an hour for the 4x400 and i didn't run nearly as fast as i should have. we only did a 4 minute cool down after the 4x400 because we were the last event. overall, it was a sub-par day of performances for me, but i know i'm in better shape than what i ran today and i think i can be competitive in the 400 hurdles at conferences if i can fix my technique issues.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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i had planned on going 12-13 today, but i felt pretty dehydrated towards the end of the run so i decided to call it a day at 11. i did some strides after the run as well. i didn't feel as sore as i expected to feel after running the hurdles yesterday.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran three nature trails; i felt pretty good today. did some strides after the run.

PM RUN

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AM RUN

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did 16 minutes of warm up and and 18 for a cool down. workout was 800 in 2:12, a 400 in 65, and 4x200 descending starting at 32 and going down to 29. we had equal rest in between. the main group did 2x400 instead of just one 400 but i was told to take the second one off. the splits were 2:11, 65, 31,30,29,29. i felt pretty mediocre for the first 800 but the rest was pretty easy. i think i could have run the other 400 and been fine. i'm definitely in good enough shape to run an 800 PR. did some abwork later on.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran two nature trails and a little bit extra. felt ok. did some strides after the run.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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just loosened up a little bit and did some 150 strides. i felt pretty good, a little better than yesterday. i'll take it really easy tomorrow so i'm ready for the race on saturday.

PM RUN

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AM RUN

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ran a lady. did some strides after the run too. i felt a little tired during the run, but i felt fine during the strides. i should be good to go for tomorrow.

PM RUN

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ran the 800 and 4x400 at widener. i did a total of about 55 minutes warming up and cooling down for the day. i ran the 800 in 2:03. i went out in 58 and just fell off the pace. i was extremely frustrated after the race because i was racing almost perfectly. i was right behind the lead pack at the second lap and i just imploded. i wasn't feeling that great during the race; i felt like i was straining a little bit even on the first 400, but i still should have been able to hold on for a 2:00. it's extremely frustrating because i was in the perfect race to run a PR and the heat winner only went 1:57. i think i could definitely handle that at this point and to not run well because i bitched out when the race started to hurt a little is infuriating and foolish. there's only a few races outdoors and to waste one, especially one where i was set up perfectly for a PR, is terrible. i think i was too anxious before the race and i was thinking about it too much. i need to calm down and just take care of business. at this point, there's no race i'm going to be in where i can't handle the pace. i would really like to run the 800 again before the end of the season to finally get a PR. i've been at 1:59 since the end of indoors my senior year and i know i was better than that last year and i'm much stronger than i was last year. the 4x400 wasn't as bad as the 800. i don't know what i ran, but i ran very competitively and i was probably around 54, which isn't bad for leading off the relay. i actually felt a little better in the 400 than the 800, but by that point i was too tired for it to make a noticeable difference.

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AM RUN

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did a long run and some strides afterward. i felt ok, a little tired towards the end. i think i'm getting a little sick; originally i thought i just had bad allergies this season but i think it might just be a cold.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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just did a nature trail and a grass 800 loop. i had a pretty bad headache when i started but i felt much better at the end of the run. i still took it easy and kept it short just to be safe. i practiced hurdling after the run. my first few hurdles were a little sloppy but i got better as i did more. i just did a few first hurdles, 1 interval of 2 hurdles, and 2 intervals of 4 hurdles. i didn't have any problem stutter-stepping but my stride was a little messed up for the first hurdle. i think that was mostly due to the wind though. i should be good to go for wednesday's race.

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did a lady and a little bit extra. just did a short warm and up and strides again for tomorrow. my left hamstring is a little tight but it should be fine by tomorrow.

PM RUN

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ran the 400 hurdles against alec in the tri-meet. i did a road loop for a warm up and a short 8 minute cool down in anticipation of having to run the 4x400, but it was scratched. this race was essentially a repeat of the first 400 hurdles race i did, which was very disappointing. i had hoped to run much faster, especially since my form is good in practice. i had the same bad start and the same crappy form all the way through. i almost fell over the last few hurdles. i still managed to run a few tenths of a second faster than the first time i ran it, but it wasn't the improvement i was looking for and certainly not the improvement necessary to score at conferences. i still think i have a lot of time to drop in that race just by fixing my form. if i can get out to a good start over the first hurdle, i should be able to get through at least the first 200 without a problem like i do in practice. my form may still suck over the last few hurdles, but it won't be nearly as bad as what it was today. i asked rich to teach me how to start in the down position, so hopefully if i can get that down, i won't have any problems with the start in the conferences race.

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warmed up for 16 minutes, cooled down for 13 minutes. workout was 3x300 at 52, alumni loop in 6:15, and 4x300 at 56. the rest was 300 in the first interval set, 2 minutes between 300s and alumni, 5 minute rest in between alumni loop and second set of 300s, and 200 rest in between the second set of 300s. the rest of the guys did more for the workout but i'm doing hurdle stuff tomorrow so Tom told me to cut out after that set of 300s. i forget the exact splits, but they were all close to what they should have been. i felt ok during the workout. i had no problem keeping up with the pace and the intervals weren't hard, but my cold has been getting worse and my left leg was hurting a little after the hurdles yesterday. its not a big deal, just the nature of the race.

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did 2 miles for a warm up and a mile for a cool down. i felt pretty bad/sore during the warm up. the workout was 5xfirst 2 hurdles. it wasn't that hard, but being sore and sick made it worse. i had pretty bad form over the first hurdle because my legs were too tight to have a normal stride, but i loosened up as i did the workout. i wanted to go longer for a cooldown, but i literally couldn't. i felt much worse today than i have recently; instead of just a runny nose i felt really dizzy and light headed all day, which is not very pleasant while doing hurdles. i was able to stay focused during the workout, but i felt pretty bad afterwards. after dinner, i crawled into bed and slept for about 2 hours. i feel a little better now, but still not great. i would have just stayed in bed but i woke up and couldn't fall back asleep.

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AM RUN

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ran early with jake on the nature trail. i did a fake long run just to recover a little bit from the last few days. i felt much better than yesterday. i was a more tired towards the end of the run than i usually am, but thats probably due to three days straight of somewhat hard efforts and not eating before running.

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AM RUN

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ran two nature trails and a little extra. i felt surprisingly good today considering how i've felt the last few days. hopefully i'll continue to feel better throughout the week.

PM RUN

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did a 10 minute warm up on the indoor track and a road loop for a cool down. the workout was very light, just 3x200 at 28 with equal rest in between. i didn't get the splits, but i think they were all where they were supposed to be. i felt like i was just cruising through the 200s. we did some hurdle run-throughs after the workout as well. i was going a little too high over the hurdles to begin with, but i had most towards the end were good. i felt really good today, much better than i felt all last week and probably better than i've felt all season. i'm completely over whatever sickness i had over the weekend. if i feel as good as i felt today at conferences then i'm confident i can run a fast time in the hurdles and get through to the finals.

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workout was just 2x220m with 5 hurdles. i warmed up a nature trail and cooled down an alumni. the workout was a bit of a mess because it was so windy and cold, but we made the best of it. we did a few quick run throughs over the first hurdle so i could practice the down-start. i have the basis of it down, but my steps are a little off for the first hurdle. hopefully thats just due to the wind. and i definitely have more balance with the down start than the up start so if i can get my steps down right before conferences i should be good to go for at least the first hurdle. the first interval was pretty sloppy. i stutter-stepped before most of the hurdles, but i still felt like i was going pretty fast. the second interval was much better; i had better form and i felt like i went about the same pace and maybe a little bit faster but i wasn't as tired. that just goes to show you how much energy poor hurdling form can take out of you in a race. i'll try and get a little bit more practice in doing the down-start before conferences so i can get more comfortable with it and hopefully get my steps down.

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AM RUN

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just did a light run today on the nature trail. my legs are a little sore from the last few days so i took it pretty easy. i'll probably take the next two days even easier to make sure i'm fresh for conferences. i'll probably work on my start over the first hurdle for a little bit tomorrow.

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nature trail and a little extra. did some strides and a little practice over the first hurdle. the strides felt good and i was able to get my steps down pretty well in the down start.

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just did a little shakeout for the meet tomorrow. i did some strides as well. i felt pretty good, not as good as monday but still pretty decent.

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