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:
400 hurdles at conferences. i warmed up for 12 minutes and cooled down for 10 minutes. i ran a 60.4. i got off to a pretty decent start because i started down and i didn't have any problem stuttering the entire race. i felt pretty slow for the first 150 of the race but i picked up over the rest of the race, especially over the last 100 where i outkicked a hopkins guy. i still didn't run fast enough to make the finals though because i only got 9th place. i really thought i could have made it into the finals and i'm disappointed i didn't run faster. even though i PRed, i thought i had more room for improvement after the first two races after i added the down start and got some more practice. i felt like i had let the team down by not qualifying for the finals because i knew we really needed the points. at least alec made the finals and we managed to get some points out of the hurdles.

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
i warmed up in preparation for the 4x400 but we didn't run it. i felt pretty good during the warm up, even though it was really humid and i normally don't do well in the humidity.

PM RUN

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AM RUN

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Summary:
ran two trails. i felt pretty tired/slightly sore in the beginning but i loosened up as i went along. i felt ok towards the end.

PM RUN

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AM RUN

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Summary:
did two nature trails again today. felt ok, a little better than yesterday.

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:
just did a short run today because i was feeling a little tired. i don't really know why i'm tired because i haven't been running that much the past few days and i only ran one race at conferences. i should be good to go by the weekend though. did some abwork later on for the first time in a while.

PM RUN

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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 nature trail for a warm up and an alumni for a cooldown. the workout was 300 in 45, 2x60m sprint, 300 in 42, 2x60m sprint, 300 in 40, and 2x60m sprint. we had 400 rest between sets and 300 rest in between the 300 and the first 60 sprint. i felt ok during the workout, not as good as i would have liked. i felt like i was straining a bit too much during the 300s. but i haven't done a speed workout like this since high school, so its been a while. i might take an ice bath one of the next few days to recover better because my legs were still a little tired going into the workout and they probably won't be feeling much better after 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 thee nature trails and a little bit extra. i felt fine during the run and i wasn't noticeably sore, but i felt really shitty the rest of the day. i had a bad headache all day so i spent most of the day sleeping. i woke up at 10:30 and spent about 4-5 hours sleeping throughout the day to this point. i actually just woke up again about 5 minutes ago. i do feel a lot better right now, but i'm (ironically) exhausted.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran a nature trail and did some strides afterward. i felt much better than yesterday.

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 nature trail and a little bit extra and did some strides after the run. the strides felt a little better than yesterday but my right knee was hurting a little bit. i don't think its anything major.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
did a 16 minute warm up and an 8 min cool down. i ran the 800 at the last chance swat meet. i went out in the back of pack but still wound up coming through the 400 in 56, which was fast than i had anticipated, but i still felt ok. around 500 i started to feel the 56 though and i couldn't kick as well as i would have liked to. it was extremely frustrating because the entire pack was bunched up close together and if i kicked well i could have won the whole thing. i wound up running what i thought was a mediocre race for me, finishing with 1:59. i know i'm in better shape than that right now so it was disappointing to come into a race like this where everyone is looking to run fast and run the same time i've been running for the 800 since indoors of my senior year. tom offered me the chance to run at the TCNJ meet but i think i should end my season here. i'm not happy with how it ended, but i think this is the right choice. i need some time off before i start up cross country training and i want to make sure i get in a strong base. last year my base was cut short because i couldn't start until july, but this year i plan on getting a strong base, a lot of abwork, and a lot of plyometrics. i don't really know what to make of this season. after running a 1:59 to open up the season, i had pretty high expectations but i only managed to take a few tenths of a second off of my time. i was focusing on 400 hurdles for the majority of the season, but thats not a good enough reason not to run well in the 800. as for the 400 hurdles, it took me a while to get down the hurdling form, even though i usually did well in practice. after i learned how to start in the down position it became much easier and i think next year i can make some big improvements in that race just off of having more experience. there's definitely plenty of room for improvement in that race just as far as technique goes and once i can consistently get over the hurdles well enough maybe i can learn to run fast while doing it.

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

Summary:
off

PM RUN

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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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off

PM RUN

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AM RUN

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

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Summary:
i didn't plan on running today but i decided to run with some of my old high school teammates. i felt ok.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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off

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AM RUN

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Summary:
ran a warm up for the leeds memorial SMR, but we never ran it.

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

Summary:
off

PM RUN

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AM RUN

Minutes: Type: run workout race cross training Miles:

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Summary:
off. did some abwork. i'm going to try to do abwork almost every other day for the majority of the summer. i stuck to that plan pretty well the summer before my senior year and i think it made a big impact on my senior xc season and made coming back from my injury much easier. i slacked off last summer though. i'll start running again next monday and i'll start doing plyometrics three times a week either that week or the week after.

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

Summary:
off

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
no run. did some abwork.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
off

PM RUN

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AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
off, wasn't able to do abwork today.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
off, did some abwork to make up for yesterday.

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

Summary:
last day off

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:
did a loop mainly on chapel heights road and cross keys road. i felt pretty shitty, but the first run back from break always feels that way. my right knee hurt in the beginning but it wasn't as bad towards the end. my quads were pretty sore at the end of the run, but thats probably due to not stretching before the run. i'll start plyometrics next week, i want to at least get back in the swing of things before starting those too. did some abwork as well.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran the same loop as yesterday. i felt really dehydrated and tired. running at 1:30 in this humidity probably wasn't the best idea. i'll have to start running much earlier so i don't always feel this bad.

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:

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

Summary:
this run was almost as bad as yesterday's, even though i got up at 9:00 to run. i'll have to run in some shade tomorrow if i can, probably at night. did some abwork.

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:
i ran at GCC around 5:00. i wanted to run some trails and get a little shade; the past few days haven't been that great running on the roads. i felt much better than the past few days.

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 ran on the roads today again because it wasn't that hot. i went a little faster than i usually do for the first three miles and pounded the last mile. the last mile was probably low 6 minute pace. i felt really good today, i think the humidity/heat just messed me up the first few days.

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 on the roads again. didn't feel that great. did some abwork.

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 at GCC to get some shade. i felt pretty good, but the swarm of bugs that attacked me kind of ruined the benefit of the shade. i've never been bitten so many times on a run before.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran at GCC again. i felt ok, a little better than yesterday. i did a set of plyometrics too. 100 yards of high knees, A-skips, lunges, butt kicks and only 50 yards of frogs. i could only get through 50 yards of frogs because my right knee hurt. i was hoping that the right knee pain would go away after taking two weeks off and having an easy week of running. if it continues to hurt, it could really mess up my summer training plan because i was hoping to do a lot of plyometrics and work my way up to doing about 6 -8 sets a week by august. i'll probably just ditch the frog jumps because they are the only exercise that really hurts my knee. did some abwork too.

PM RUN

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