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 the same loop at GCC as yesterday. i felt pretty good again today, but i only picked up the pace noticeably over the last mile or so.

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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ran the same loop as the past few days, but i ran this one much faster than i normally do. i was going to do plyometrics as well but i thought the fast pace was enough for one day. 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 at GCC again. took it a little bit easier today than i have the past few days. i felt a little tired, but still ok.

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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i didn't get to run today. i had to wait all morning for a package for my dad that didn't get to the house until around 2:00 and by that point it was too hot so i thought i would just wait until night to run. around 7:00 when i was about to go running my aunt made a surprise visit. from michigan. so by the time everyone got settled in and after we got back from dinner it was around 10:30 and it was too late. i considered running anyway, but i don't have any florescent clothing and there aren't many sidewalks in my area.

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 at GCC. i woke up a little later than i had wanted to and wound up running around 12:00. by that point it was way too hot outside but i ran anyway, which was probably a mistake because i felt really dehydrated and exhausted by the end of the run. i was thinking about trying to hit 60 miles for the week even though i didn't run yesterday, but that would involve two 12 mile days, one 10 mile day, and one 14 mile day all in singles, and that didn't seem like a good idea. i think i'm safer just having another week of mileage around 50. i'm also going to have to start waking up earlier. last week i took advantage of the nice weather and woke up around 11:00 everyday and ran during the afternoon because it was still below 80 outside, but now its 85 by 11:30.

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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ran on the roads and in the park. i woke up around 8:00 to go running. when i started it was only 77 outside and fairly nice so i thought i would run on the roads for a day instead of at GCC. around 40 minutes in it got a lot hotter and i started feeling pretty tired. the last two miles were terrible. it made me remember why i stopped running on the roads during the day. i did some 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: run run workout race cross training Miles:

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ran on the clayton bike trails off of fries mill road. its a pretty nice trail with plenty of shade and its almost all flat running. the main trail took about 20 minutes to run and i counted about 25 other side trails. i only got to go down a few of them, but it definitely has great long run potential. i'll probably start running here more often for my long run days. i felt pretty good throughout the run and i picked up the pace the last 30 minutes.

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:
did a long run on the same trails as yesterday. i found a really nice extension of the trails that took about 50 minutes of my run just exploring all of the side trails. i felt pretty good for most of the run except for the last 20 minutes. even though i was feeling pretty tired at the end, i forced myself to pick up the pace because i have a bad habit of coasting long runs in pretty slowly when i'm not feeling good. did some abwork too.

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. took this run pretty easy because around 10 minutes into the run the arch of my right foot started to hurt. it only lasted for a few minutes but i wanted to play it safe. i did some plyometrics after the run as well. i did 100 yards of high knees, A-skips, lunges, butt kicks and in-and-outs. i was going to do bounding but the GCC soccer team kicked me off the field. i did some weightlifing too later in the day. i try to get a decent weightlifting routine started each summer but i've been able to do it as consistently as abwork or plyometrics.

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 on the trails in clayton again. i ran mostly on the long extension of the main trail. when the weather gets nicer i'll try and explore the roads near the trails because most of the side trails end on a road. i felt pretty good throughout the run. i did some abwork 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: run run workout race cross training Miles:

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Summary:
ran at GCC. i'm probably going to alternate my runs between clayton and GCC from now on to mix it up and get some hills in at GCC and some easy runs on the clayton trails. i felt really relaxed throughout the run even though it was pretty humid outside. i did a set of plyometrics after the run. 100 yards of high knees, A-skips, lunges, butt kicks, and in-and-outs. the next time i do plyometrics i'll pick up the workload and do two sets instead of one.

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:
ran on the trails in clayton. i was doing most of the run around 7:00 pace and i picked it up a lot the last 1.5 miles, probably a little under 6:00 pace. i wanted to take advantage of the decent weather while i could.

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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did a long run mostly on the roads today. i ran around a few of the middle school's and through my friend's development before i went to the park. i finished with a loop around the park and high school. i had originally planned to only go 14 today for a long run but i was feeling pretty good and i wanted to see if i could last two hours. i felt good throughout the run, which was kind of shocking because this is the longest i've ever run without stopping. my previous longest was about 105.

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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ran at GCC. did a shortened run today and i'll do another one tomorrow to stay at 60 this week. i felt pretty good even after the long run yesterday, but i thought i would be better off taking it easy today anyway. i was going to do plyometrics but the GCC soccer team was using all of their fields.

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 washington lake park. i felt a little tired during the run, but nothing major. i did 2 sets of plyometrics after the run. 200 yards of high knees, A-skips, in-and-outs, lunges, and butt kicks.

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. i ran at around 8:30 and it was already really hot and humid. i was planning on going longer but i cut the run short because i felt terrible.

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 the park at 7:30 at night. i woke up late this morning so i decided to just do a night run. i did the run at a pretty decent pace and picked it up over the last mile. 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

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

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Summary:
ran almost all of this on the roads. i did about 15-20 minutes of it on grass. it rained for about 45 minutes during the middle stretch of the run, which helped me a lot. i felt pretty good for most of the run until the last 15 minutes, where it felt like my stomach was trying to eat itself.

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. i felt pretty tired/sore in the beginning of the run but i loosened up towards the end. i felt pretty good the last 10 minutes of the run.

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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did another night run at the park. i had to do yard work in the morning so i decided to run at night instead of running around 12:00. i felt pretty good.

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 around 10:30. i was going to go for around 8 miles today and take an easy day tomorrow but a wasp flew into my shoe at 40 minutes and stung the shit out of my foot, so i decided to cut my run short. my foot stopped hurting after a while so i decided to do some plyometrics. i did 2 sets; 200 yards of high knees, A-skips, in-and-outs, lunges, and butt kicks. i also 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: run run workout race cross training Miles:

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Summary:
ran at the park today. i felt tired and sluggish for the entire run.

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:
ran at GCC. i felt pretty tired again today. i might do a long run tomorrow if i feel better, but if not i might consider taking the recommended break week and only do around 50 miles this week. my right knee also hurt a little bit for the first 15-20 minutes of the run.

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 on the roads around my house because it was only about 70 degrees this morning. i was thinking about going long but i decided against it because i still wasn't feeling that great. my right knee hurt again for the first part of the run. did some 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: run run workout race cross training Miles:

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Summary:
ran at GCC. i wasn't planning on going long but it was nice outside and i wanted to get a hillier long run in before i went back to haverford. i felt pretty good until the last 5 minutes of the run when my core started to hurt, but thats probably just from the abwork yesterday. my knees also really hurt after the run. i iced both of them. i haven't had any serious knee issues since june, so hopefully it clears up within a 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:

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

Summary:
ran at GCC again. i felt pretty good for most of the run other than some right knee pain. my left knee was fine. i decided to nix plyos for this week because of the knee pain.

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 with dentino early in the morning. felt really good throughout the run, probably because it was only about 65 degrees for the entire run. my knee felt pretty good so i decided to do some plyos even though i planned on not doing them this week. i did 2 sets total; 200 yards of high knees, A-skips, in-and-outs, lunges, and butt kicks. my right knee hurt a little bit after the second set of lunges so i iced it when i got home.

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:
ran at GCC again. i felt pretty good for most of the run and i didn't have as much knee pain compared to the last few days. i still iced my knee when i got home to be safe.

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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ran 3 trails after i moved in. started off with a pretty big group and then jiggy, faraz, hoffman, and i split off. i finished off the last nature trail with faraz. it feels good to be back on campus.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran to the seminary with a decent group. i started to feel pretty dehydrated by the end of the run, probably from running on the roads without much shade. i made it through the last two miles ok though for feeling pretty shitty. i'm not sure how long this run is but i think i heard sturner say it was 9.5. did some strides after the run.

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 three nature trails with woody, anders, lucas, and timschoch. i wanted to stay in the shade and keep it easy today because its been so hot for the past few days. i felt much better than yesterday.

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