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did the exercise bike again today. 70 minutes(21 miles) did core work.

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did the exercise bike again for 90 minutes(27 miles). i'll do the workout at haverford tomorrow. hopefully next week can be a normal week of mileage/workouts.

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did a trail for a warm up and boy course for a cool down. the rest of the mid-distance guys did 4x800 but i only did 4x400 at the pace they were doing 800s. i was supposed to take out the first 400 in each interval, but i was usually too fast. i ran 60.9, 63, 66, 66. i was supposed to split 62, 62, 68, 68. i haven't done anything fast for a while so the poor pacing wasn't a surprise. i wasn't tired at all after the workout. the 400s weren't very fast and we had a lot of rest in between the intervals (an 800 jog rest). my knee didn't hurt very much, but that might be because i cheated and took some advil before the workout. i have another workout on wednesday, which will be tougher and more indicative of what kind of shape i'm in. did some core work too.

AM RUN

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ran with clemson at the park and high school. we went pretty easily. i was surprisingly tired and my legs were really sore afterwards. i tried to do some stretching when i got home but they were still sore/tight. my knee didn't hurt at all while running and only hurt a little bit after running.

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did the workout at my high school. i have an approximate 4 mile loop mapped out near my high school, so i did that for the tempo. i did 13 minutes for a warm up and then jumped into the tempo. i don't know any of the mile splits, but i wound up running 24:26 for the tempo, which is about 6:06 pace. i did a 10 minute jog back to the track and did the 200s. the blisters i had a while ago broke open again and they weren't helping me any. they hurt during the tempo and jog back, but not during the 200s. i was supposed to hit 30 for the 200s and i split 29, 31, 30, 31, 30, 29. i felt ok during the tempo and the 200s felt a little strained, probaby because i haven't done any speed work yet this season. once i get used to the fast stuff, i should be ok. i could feel myself trying to extend my stride instead of trying to shorten it like i should, so once i get the muscle memory down i'll be good to go. i might do some speed drills to get back to feeling good for fast stuff. i wanted to do plyometrics while on break, but i don't want to push my luck with my knee pain. my knee didn't hurt at all during the workout, which is a good sign. whenever these blisters go away, i should be fine for the first time since mid-september. i only made it 7 minutes on the cool down before my blisters hurt too much to keep going. i'll do the exercise bike later on as an extended cool down. my legs feel really sore already from the workout, but it feels good to finally get a decent workout in.

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did the exercise bike today. i want to get rid of the blisters so i can start getting consistent training without any problems. i think my knee will be fine from now on; it hasn't hurt that much since ending the anti-inflammatories. did 70 minutes(21 miles) on the bike. did some core work as well.

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AM RUN

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exercise bike again. 70 minutes(21 miles).

PM RUN

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AM RUN

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exercise bike again. 50 minutes(15 miles). did some core work later on.

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did a 17 minute warm up on the track and did a lady for a cool down. the workout was basically a staggered time trial-ish thing. i ran the 600, riccio, ran the 800, golato ran the 1000, and the other three mid-distance goats ran the 1200. i ran a 1:31 splitting 29, 31, 31. i felt pretty good during the 600 and i think i could have run another 31 if i had to. i still felt like my strides were too long and if i had cut them down a little bit i would have been better off and would have done less work and gone a little faster. its just something that will come with time. we had a 10 minute rest before the turnarounds and then we did 2 sets of 6 with 2 laps walking in between sets. we were just getting out fast on these and not really pushing it after the first few seconds. i felt pretty good on these too but i was a little slow getting out and accelerating, which, again, is something that will come over time. overall, i'm pretty happy with the workout and i think i'm in fairly decent shape for having an off few weeks of training.

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ran at the high school and park with clemson. we went pretty slow to avoid slipping on ice, which was almost everywhere. i felt ok and my knee didn't bother me during the run, although it did hurt a little bit afterwards, but only when walking up/down stairs. did some core work later on.

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Shoe: asics air pegasus Title:

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did the workout early at my high school to avoid the snow. i did a 14 minute warm up followed by a 10 minute up-tempo run to start off and then went to the track for 6x200. i thought the track would at least have lane 1 cleared because my high school coach is usually pretty good with having the track cleared for practice, but it was all covered in snow. Tom said to do the workout today or tomorrow depending on which day was more likely to have a clear track, but it would only be worse tomorrow so i decided to do the intervals today. the snow wasn't that deep and there wasn't any ice, but i did run slower than i was supposed to just to be safe. i was supposed to run 30-31 for the intervals but i ran 34, 34, 33, 34, 34, 34. i realize this isn't race pace for me, but i did the best with what i had. also, i couldn't see the markings on the track for starting and stopping, so i guessed about where each should be and made marks on the track. its possible i could have made the intervals longer by accident. i did a short 10 minute cool down because my knee started to hurt on the beginning of the cool down. it wasn't bad, but i'm definitely going to keep an eye on it. i iced my knee and stretched when i got home.

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the snow wasn't that bad, but i decided to do the exercise bike today anyway. i'm probably being overly cautious with my knee, but i'd rather be overly cautious than hurt again. i did the exercise bike for parts of the past two weeks and i felt good in the workouts, so should be fine for the race on friday. did 70 minutes(21 miles) on the bike.

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just did an easy run before the meet tomorrow. i embedded 6 strides into the last mile. i didn't write this in my log before, partly because i didn't want to think about it, but i messed up my ankle on the last workout. its not bad, but it is sore. its not major, but its probably going to hurt for the next few days. i iced it doing a deep tissue massage later on and it felt much better.

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did a 15 minute warm up and a 60 minute long cool down, which was probably a bad idea. i ran a 2:04 800 running even splits of 62 and 62. i got out in bad position in the back and for a while i thought i wasn't sure if i could be a factor in the race, but on the 3rd lap i picked it up and got with the trailing pack(there was one leader the whole race) and the 4th lap i almost caught the leader. if it was a 1000, i would have had him without any problems. i started to kick too late. although it wasn't a fast race, it was a really good tactical/mental race for me. i've had problems in the past with worrying too much about the time on the clock and not the number of people i'm passing. it was nice to just go out and compete instead of worrying about how slow i'm running. i definitely didn't feel fast though. i felt like i was just running one of the previous workouts where i was pacing out the rest of the group. thats definitely makes me feel that i could go faster once i get some speed work under my belt and once i get used to racing 800s again. it was a pretty decent first race. my ankle didn't hurt at all during the race, but it hurt a little during the long cooldown. my knee didn't hurt at all, which is a great sign.

AM RUN

Minutes: Type: run workout race cross training Miles:

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Summary:
didn't run today because my ankle was really sore. i did 50 minutes on the exercise bike(15 miles) instead.

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ran at the park/hs with clemson. my foot/ankle was better than yesterday, but still pretty sore. i did a deep tissue massaged it when i got home.

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ran harriton with a pretty big group. i did 8 "crisp" strides after the run. my foot/ankle still hurt, so i iced it after running. the spot where the bruise is is a little swollen. i'll ice it again later on tonight.

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did a 33 minute warm up into a two mile tempo run, doing the last two miles of tempo loop. tom suggested going a little bit slower than the second group, but i'm bad at pacing by myself and i think i'm in decent enough shape to run the workout with those guys, so i stuck with the second group and ran an 11:25 2 mile tempo. we didn't get mile splits. we did a road loop for a cool down and finished with 4 turnarounds. my foot felt really sore during the warm up, cool down, and turnarounds, but surprisingly felt fine on the tempo run. i iced it after the run. i'll do the workout tomorrow regardless, but if its still really sore after that then i might have to do a few days on the bike to get it out of the way. my knee still feels fine. i did core work later on.

AM RUN

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i did a road loop for a warmup and a ten minute cooldown on the track. we did 6 strides after the cooldown. the workout was 8x400 at 66 pace with a 200 jog recovery. i forget our exact splits, but we had 3 67s, 1 68, and 3 66 (i think). tom told me to take off the sixth 400 and jump back in the workout for the 7th and 8th one. i felt pretty good throughout the workout, my knee and ankle both felt fine. my spikes dug into my foot starting on the fifth one, but i suffered through it. they don't look that bad yet. i just had to get on my toes more towards the end to take the pressure off of that area of my foot. i felt pretty tired on the 5th one before i took an interval off, but i think if i absolutely had to i could have kept going with the workout. the short rest was tough, but i think workouts like this definitely help mimic real race situations. i had moderate blisters on my feet at the end, but it was worth it. hopefully they're not as bad as previous ones. i was very happy with this workout, its the first legitimate group workout i've done for a while. i think i'm in pretty decent shape, especially aerobically, considering the relatively low amount of mileage i've done in recent weeks. if i can keep it all together, it should be a good season. i iced my foot after the workout just to be safe.

AM RUN

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I may have posted yesterday's log too soon because a few hours after the workout my knee really started to hurt. i iced it later on that night and it didn't feel that bad this morning aside from walking up and down stairs, but i didn't want to make it worse so i did exercise bike today for 40 minutes. i was hoping my knee pain was gone, but that was just wishful thinking. right now, my plan is just to take advil to reduce the inflammation before and after workouts and most races and to do the exercise bike on some of the easy days of running to reduce the stress i'm putting on my knee. i'll continue to ice it and i'll start doing the stretching and foam rolling again that i couldn't do over break. this should reduce the pain and increase my longevity through this season and hopefully through spring, but I realize now that the only thing that will make this fully go away is extended time off and a very very gradual and careful build up of mileage. right now, my extended plan is to finish the indoor and outdoor season and take off more time than usual in the beginning of summer training. my main concern with this season and outdoors is that my knee will affect my ability to run the 400 hurdles. bob also wanted me to try high jump and long jump indoors to see what i can do in those events, but i don't know how effective i can be with a bum knee. i'll still try them out to see what i can do, but if it causes too much knee pain then i think it would be best to just focus on running.

AM RUN

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ran a lady and then did 30 minutes on the exercise bike. i'm going to be cautious over the next few days.

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did 50 minutes(16 miles) on the exercise bike.

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did a lady and two road loops. i wanted to keep it relatively easy today. because my knee pain isn't likely to go away completely, i'll probably have to start structuring my week with one or two days on the exercise bike to reduce the amount of stress i'm putting on it. hopefully, a few days on the exercise bike a week and some advil will do the trick.

AM RUN

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did a 15 minute warm up and a 10 minute cool down. the workout was 2400 at 5:20 mile pace with 8 minute rest and then 2x300 at 47 with 300 rest and 2x150 at 22 with 200 rest. we finished up with 6 turnarounds. splits were 8:02, 47, 47, 22, 21?. i felt pretty good throughout the workout and nothing really required any straining. i'm not used to longer intervals like the 2400, but it wasn't that bad. my knee felt fine after the workout, but i iced it anyway. i talked to tom beforehand and he thought it was a good idea to take some easy days on the bike to reduce the stress on my knee. i'll definitely do tomorrow on the bike and possible thursday. it'll probably be a day-to-day decision. right now, my plan is to do workouts, races, and long runs and splitting easy days between the bike and running.

AM RUN

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did the exercise bike today for 45 minutes and then 10 "strides" on the bike. i did them similar to turnarounds where i did 10 seconds uptempo every 30 seconds. it was a total of about 17 miles. i stretched and did steeple drills after the bike. i iced my knee after the steeple drills even though it felt fine.

AM RUN

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workout was very light today: just a 500 in 1:15 and 6 strides afterward. i warmed up 15 minutes and cooled down for 10 minutes. the 500 felt really smooth and i wasn't straining at all which is encouraging for saturday.

AM RUN

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ran in the fieldhouse and in ryan gym. i didn't want to risk it by going outside. i probably should have taken today on the bike because i'll be running each of the next three days and my plan was to run no more than 2 or 3 days consecutively at the maximum, but i should be ok because the mileage today and tomorrow is very low. i iced my knee when i got back to my room.

AM RUN

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ran a few miles in the fieldhouse. stretched and did strides after the run. i felt ok; a little tired, but i'm not really sure why. my knee felt fine.

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warmed up a road loop+ and did a lady for a cool down. i had a fairly disappointing race. i thought i was in good enough shape to get down to 2:01/2:00 at this race, but i had poor racing tactics. i ran the first two laps of the race right behind the leader, which is how i normally like to race, but then i surged past him on the start of the third lap when i should have just waited. i was over anxious to get into the lead because i thought he was slowing down, but he wound up passing me soon after i passed him. i made another mistake when i just let him go by me instead of fighting back. i should have stayed behind the leader until the last lap and then try to outkick him. i think the reason i raced well at the armory a few weeks ago was because i focused on winning the race and not on the time, but during this race i was over-anxious to pass the leader because i was more concerned with the time instead of with winning. if i had kept the race simple instead of worrying about the clock, i think the race would have turned out differently. it sounds easy to say "i'm just going to try to compete and not worry about time," but its something i've had a lot of trouble with. i put too much pressure on myself to run fast before races even though i know my expectations are unrealistically high with my current fitness level. it something i really need to work on if i want to get back to the level i was at in early xc before i got smacked down by injury/sickness.

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i planned on doing a long run today, but i only managed to get through 30 minutes before my knee started to hurt, so i went on the exercise bike(45 minutes) instead. i considered just toughing it out and doing the long run, but i've already tried the method of ignoring it and hoping it goes away and it didn't go so well. next week i'll try two days on the bike instead of just one and see if that helps. this is going to be a rough process of finding what works.

AM RUN

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took today on the bike. we were supposed to do a tempo loop today, so i just did it on the bike instead. i did the same time intervals of 6:30, 6:20, 6:10, and 6:00 at increasing higher levels on the bike and going faster each time as well. i did 10 minutes for a warm up and cool down for a total of 15 miles on the bike. i did some steeple drills after the bike workout and some hurdling. i think i'm getting slowly better with my left trail leg, but i still need to work on my left leg leading. i'm considerably more flexible than last year, so i should be able to get it down eventually. i did some core work later on.