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 two mile warm up and a mile cool down barefoot. the workout was 2xalumni with 90 seconds rest and 4x800m grass loop with 60s rest. i felt pretty good for most of the workout. i felt a little tired during the last interval but everything else was decent. i got a blister on my right heel midway through the second alumni interval and that was aggravating for the rest of the workout. to lessen the blister pain i started running on my toes for the 800 loops but that started to wear on my calves pretty quickly so i started running by striking with my heel first on my left foot and running on my toes for my right foot, which is extremely awkward. aside from that, not a bad workout. i was still able to hit all of the times with my group and i felt pretty good while doing it. i'm definitely in much better shape than i was last year and i can't wait to see what i can actually do during the season.

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 nature trails with peter, sandy, and timschoch. i felt ok in the beginning of the run, but the heat and workout from yesterday caught up to me in the last mile. my right calf was really sore, probably from the awkward running during the 800 grass loops yesterday. it should be fine by alumni.

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 with a decent group and then tacked on a little extra with peter. although i want to see what i can tomorrow at the race, i don't want to decrease my mileage too much. i felt pretty decent, although my right calf is still pretty tight.

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:
did one nature trail for a warm up and two for a cool down. i didn't really know what to expect before the race and i had no real goal pace. i started off the first half mile pretty slow and then i started to pick it up. i settled into a decent rhythm and just started cruising along. i wanted to catch up to faraz and riccio, but i never made a solid enough move to get up with them. i tried maintaing the same pace for the second mile but i fell off pace a little bit, which is pretty standard. nutterz and avi passed me a little after the alumni hill and i didn't respond well, which is frustrating looking back because i think i could have handled that pace for the rest of the race. i zoned out during the last mile until latenight woke me up by almost passing me at the finish line, but i had enough energy left to out-kick him. overall it was a decent race. i ran 16:34, 30 seconds faster than last year, but i had a terrible race/season last year in xc. i think that i definitely could have run faster than i did because i wasn't that tired after the race. i'm definitely in much better shape than i was all of last year and i think i could put together a few good races this season.

PM RUN

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

Shoe: asics air pegasus Title:

Summary:
did an afternoon shake out with ivo and dave. my legs felt really stiff in the beginning but i loosened up towards the end. my right calf still feels tight, but it didn't bother me during the race and its not as bad as it was a few days ago.

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 the wiss with ivo, dave, golato, and jordan. i didn't feel sore at all when i woke up and i felt pretty good throughout the run. we kept it mostly flat but we ran on one or two hillier parts of the trails. we did 10 strides after the run, including two backwards strides. did some abwork later.

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:
just did 3 trails today. i wanted to keep it easy/shady because i had a slight headache throughout the day. i felt pretty good aside from that.

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:
hill loop today. we were told to take it easy today, but hill loop is difficult no matter how slowly you run it. i started with a fairly large group and then dropped back because i didn't want to push the first hill loop. there aren't many hilly areas to run in south jersey. i usually run at GCC over the summer because it has mostly rolling hills, but it still doesn't compare to hill loop. i felt a little tired/dehydrated for most of the run, which is my own fault, but i felt better towards the end and i finished the run with southwick. i 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: run run workout race cross training Miles:

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

Summary:
ran three nature trails with jack and gabe. i surprisingly didn't feel sore, although i did feel a little tired. i took it easy just to be safe.

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 two miles for a warm up and two miles for a cool down. the workout was 6xalumni with 60 second rest in between. i wasn't really sure what group i should be in to start the workout. i was debating between the 5:40 group and the 5:50 group, but i decided the 5:50 group would be safer to get through 6 intervals. i felt really relaxed and smooth throughout the entire workout. none of the intervals felt strained and my legs don't feel that sore now, although i am physically tired. i had some stomach issues the last two intervals and i almost made a bathroom stop before doing the last interval, but i stuck with the group and toughed it out. i'm very happy with this workout. last year, i had a lot of trouble with these workouts; the short rest always killed me. i couldn't even do 5xalumni at 5:50 pace and i struggled doing 6:00 pace most of the time, so to come in this year and be able to do 6xalumni at 5:50 pace and feel totally relaxed is definitely encouraging. i think i could have handled a 5xalumni workout at 5:40 pace, but i think doing a sixth one would have been pushing it if i had joined the 5:40 group. i think i'm definitely in good shape this year and i'm really excited to see what i can do at paul short.

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 trails with golato, jack, and dave. i felt pretty good even though we had a workout yesterday. i wasn't sore, although my calves were pretty tight.

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:
started off doing two trails to make sure my stomach was ok after the team trip to hooters last night and after that i did some exploratory stuff near montgomery ave and eventually wound up at ashbridge memorial park. i ran around there for a while and then went back. i did some strides, including two backwards strides. i felt ok for most of the run until the last two miles, when i started to feel dehydrated.

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 trail and ran down on mulberry lane off of old gulph road. i felt pretty tired for most of the run, probably from not eating before i ran and from running long yesterday.

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:
ran hill loop. i wanted to go at a faster pace today since it was nice outside, but my stomach was not feeling good. it wasn't that bad early in the run, but after the hill right before rider's mill i was just focusing on getting through the run, not on going fast. running hill loop while having to take a dump is terrible. i wound up stopping at stokes when we got back. i felt fine at the end of the run and i'm not sore at all right now. i did some strides after the run and 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:
did a nature trail for a morning run. i'm calling it 2.3 to even out the 9.7 of the hill loop.

PM RUN

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

Shoe: asics air pegasus Title:

Summary:
ran the tempo loop with a pretty big group to see where we're going for the workout tomorrow. we tacked on a trail when we get back and i added on another 5 minutes at the end. i felt ok, a little tired in the beginning but i felt better towards the end.

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:

PM RUN

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

Shoe: asics air pegasus Title:

Summary:
workout was tempo loop at 5:55 pace and 6xgrass 800 loop at 2:41-2:42 pace. we had 10 minute rest in between the tempo loop and 800s and 2 minute rest in between each 800. we did a 2 mile cool down after the workout. we did the tempo loop in 23:35, 5 seconds faster than we were supposed to and the 800 loops with the first four around 2:40-2:41, the fifth one at 2:39, and the last one at 2:42. i felt very smooth throughout the entire workout. i felt totally fine almost immediately after the tempo loop, aside from some calf soreness. i felt really good during the 800s and i even lead some of the intervals, which i normally don't do because i sometimes push the pace unknowingly (evidenced by the 2:39). I felt like i could have gone faster on the 800 intervals and still have been cruising through the workout. this is far and away the best workout i've done since i've been at haverford.

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 trail for my morning run. i wanted to get an early run in to hopefully reduce the tightness in calves. they definitely feel much looser now than they did when i woke up.

PM RUN

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

Shoe: asics air pegasus Title:

Summary:
ran two trails with a decent size group. we took it pretty easy to recover from the workout yesterday. i felt good for most of the run, but at the end my left foot started to really hurt, very similar to how it felt last year when i had a bruised foot. i iced it when i got back to the locker room and i'll see how it feels tomorrow.

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:
didn't run this morning because my foot still hurt. i took some ibuprofen last night and i iced it again after classes. i'll probably go down a little bit before practice today and ice it again.

PM RUN

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

Shoe: asics air pegasus Title:

Summary:
i iced my foot before and after practice. i talked to tom about my bruised foot and he said to try running for about 20 minutes and seeing if it felt better. i only made it through 12 minutes before my foot started to hurt too much to keep running. i just did 55 minutes, 13 miles, on the exercise bike to make up for the running.

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:
my foot felt much better this morning when i woke up. i did 65 minutes(18 miles) on the exercise bike to play it safe though. i didn't think it would be a good idea to jump right into a long run the day after getting over an injury, even though it was pretty minor. i might run later on when i go to watch my old high school team compete at the briarwood invite depending on how i'm feeling. i iced my foot after i got done on the exercise bike.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary:
decided not to run at belmont. i think i'm better off just playing it safe and running tomorrow. i did some abwork though.

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 3 trails and a little extra. i felt pretty good for most of the run, although my foot still hurt while i was running. it wasn't as bad as it was originally while i was running, but it really hurt when i got done. I iced it when i finished running and took some ibuprofen when i got back to my room. i might do a morning run tomorrow to see how it feels.

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 morning run on the trail. i rounded up to 2.3 to even out hill loop's 9.7. my foot felt fine and it doesn't hurt now either.

PM RUN

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

Shoe: asics air pegasus Title:

Summary:
ran hill loop in 61:23. tom told me before that since i won't be able to race on thursday, he wanted me to treat this as a hard effort and go with the top guys. i was with sturner and tickles for most of the run until sturner dropped us on the major hill before righter's mill. i worked my way to catch up with tickles again we finished the last mile in something like 6:00, maybe faster. this is a huge hill loop pr for me. i think its a 7 minute PR but i'll have to go back through my log and check. i did 8 strides after the run. my foot didn't bother me at all during the run, but it hurt a little during the strides. i'm not going to worry too much about it unless it starts hurting when i run again. i iced it afterwards just to be safe. did some abwork later on.

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 trails and most of a fourth trail this morning because i can't come to practice because i need to take a chem test at 4:30. i'm probably going to do another run after i finish the test. i felt pretty good considering i ran a pretty tough hill loop yesterday. my legs weren't sore or tight, aside from quads which have been tight for the last few days. my foot hurt a little bit during the run and it hurt more afterwards, but i didn't have enough time after i got done running to go to the training room and ice it, so i'll ice it after class today.

PM RUN

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

Shoe: asics air pegasus Title:

Summary:
ran a lady and a little extra after i got done the chem test. i felt ok, a little stiff from running earlier and not stretching afterwards, but not bad otherwise. my foot hurt a little bit, but it was tolerable. i iced it again after i got done running.

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:

PM RUN

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

Shoe: asics air pegasus Title:

Summary:
didn't go very far because i didn't want to get lost. i did a few short loops around the road our house is on and then did an out and back on broad river road. i ran at around 6:00 after an 11 hour drive, four hours of sleep, and eating mcdonald's for lunch, so it didn't go very well. i would have run later so the heat wouldn't be a problem, but there are no sidewalks or street lights. i was assaulted by a swarm of ankle biting dogs twice because their owners refuse to bring them inside. i'll try and run longer tomorrow depending on how i'm feeling.

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:

PM RUN

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

Shoe: asics air pegasus Title:

Summary:
ran a similar loop to yesterday but a little longer because i actually felt pretty decent. i ran at around 6:45 PM when it was cooler outside, although still pretty humid. i was considering running towards parris island because its actually a decent distance for a run (about 3-4 miles), but i have to cross a few major highways/roads. and i'm not sure how the marines would feel about a random shirtless dude running towards their base.

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 vaux road loops with the intent of that being my morning run, but it might wind up being my run for the day because i feel really light-headed and exhausted. its probably a combination of dehydration and having to stand up for two hours during my brother's graduation ceremony before i ran. i think i'm safer just not running again today and getting a decent long run in on sunday. i probably won't be able to do a long run on saturday because we're leaving early saturday morning and we won't get back until 9:00 PM.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary:

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:

PM RUN

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

Shoe: asics air pegasus Title:

Summary:
ran a loop from my house to the park and back again. i ran at 8:30 PM and it was really dark outside, so i used my brother's reflective belt from boot camp. i felt light-headed again all day, but i felt a little bit better during the run. hopefully tomorrow i feel fine.

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 attempted to do a long run, but it didn't go well. i felt pretty shitty throughout and i just called it quits when i ran past my house. i think the eleven hour car ride home with my sick little brother got me sick. hopefully it clears up within a 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:
did a morning run on the nature trail. i still feel kind of sick, but i feel better than i have over the past few days.

PM RUN

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

Shoe: asics air pegasus Title:

Summary:
did a 21 minute warm up and a 9 minute cool down. the workout was 6xalumni. i started off with the 5:50 group and wound up in the 6:00 group. i felt decent in the first interval and i thought i would be ok even though i was sick for the last few days, but my body just locked up on the second one and i just got progressively slower each interval. i felt absolutely horrible throughout the workout and i felt like i was straining even on the slower intervals. right now, i just have an overwhelming feeling of exhaustion and a desire to take a nap, but i have way too much work to do. i'll try and get as much work done as i can and get to bed early. my splits were 5:52, 5:55, 6:05, 6:02, 6:10, 6:20.

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:
didn't run today. tom posted on the board that if you've been sick then take the day off and JB agreed when i asked him about it. i didn't really want to take off because i've had two consecutive down weeks of mileage and i wanted to get a relatively decent week of mileage in this week, but resting and getting better takes priority.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary:

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:

PM RUN

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

Shoe: asics air pegasus Title:

Summary:
ran two trails a little extra. i didn't want to take another day off even though i've been sick. i think taking two days off would be excessive and would mess me up more than just running it off. i felt better today than i did yesterday; i could actually breathe through my nose today. i still feel sick, but i had considerably more energy today than yesterday. i did some strides after the run.

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:

PM RUN

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

Shoe: asics air pegasus Title:

Summary:
did a lady and part of a trail. i mixed some strides into the run towards the end. i felt ok, still sick but not as low on energy as i was when i first got sick.