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 some trails today, felt pretty decent for having run a race yesterday. the cool weather probably helped with that. i was going to do weightlifting today, but i thought it was best to not overdo it. i think i was so tired until the middle of this week because i didn't ease up after the race: i still did core work after the race and i still lifted the day after.

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 to fairmount park again. i spent a little more time running through the trails this time. i felt really good on this run. it may have been a little more than 17 because i was doing at a pretty good pace, but i'm going to round it off at 17. stretched and did strides after the run. my left hip hurt a little bit at points during the run, but it wasn't anything major, probably just a result of a lot of running on pavement.

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 bunch of trails. i'm going to front load the mileage this week because i'm going to pittsburgh for the weekend and i might not be able to get in decent mileage on the days i'm traveling back and forth. lifted in the morning and did core work 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:
ran more trails. both of my achilles were tight on 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 hill loop in 68 and tacked on an alumni at the end to up the mileage a little bit. this should give some breathing room for the trip to pittsburgh. i've had a pretty dense last four days of mileage(47 miles) and i still feel pretty good, so i might consider doing more 9-10 mile days in the future in singles do get some more mileage in during normal weeks. i did strides and stretched after running. i lifted in the morning and did core later on. i upped the weight today because it was starting to get easy.

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:
warmed up and cooled down a trail. the workout was 4x300 with 100m rest, jog an alumni, 8x200 with 100m rest, jog an alumni, magic mile. we were supposed to do at about 39-40 seconds per 200. i'm not sure what the exact splits were, but we were around 58-59 for all the 300s and 38-39 for the 200s. most of the 200s were in the 38s. overall, the workout felt pretty easy. i moved up a group for this one and i think i'm going to try to do the rest of the workouts in this group.

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 one trail solo and ran with sturner for most of the second one. i was considering doing a long run today to get it out of the way, but i was more tired from the workout yesterday than i expected. i'll probably have to do it on sunday because i'll be traveling during the day tomorrow. lifted in the morning and did core work after running.

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:
woke up early to run, around 6:45ish.

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:
grace tried to give me directions to get to some local trails, but they were too complex and i wound up just running down forbes avenue for a while. around 34 minutes in, i saw an entrance to trails and went on those for pretty much the rest of the run. the trails were really extensive and i didn't get to explore all of them. it was a really nice run and a nice change from running around haverford and doing belmont long runs. did strides and stretched after running.

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:
i stepped on some plastic last night and got a pretty nasty cut on my foot. it broke open a few times when i was walking around, so i decided not to run and make it worse. hopefully it heals up by tomorrow.

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:
my bus was 2 hours late so instead of getting back to haverford at 5:00 i didn't get back until 7:00. i couldn't run because it was too dark and i had a pretty bad migraine, so i just did the exercise bike when i got home. i'll do the workout tomorrow. did some core work afterward.

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:
warmed up and cooled down two miles. ran the workout at home. i was going to do it at my high school track, but the prospect of doing 6 miles on the track didn't sound too great, so i mapped out a mile loop around my house with my car. it was a pretty flat loop, so i figured that i should be running a little faster than i would on alumni loops. tom said on the workout sheet to do it 10 seconds faster if it was on the track, and i figured doing it on a flat road loop would be similar, so if i was going to do 6xalumni at around 5:50 pace, i should shoot for 5:40s. my pacing was off, as usual, and i ran a 5:48 for the first one, but then i settled in for the rest of them and ran 5:40, 5:41, 5:37, 5:37, and 5:40. i felt really good throughout the workout, especially on the 5:37 intervals. i felt like i was just cruising through the whole thing, which was nice. my calves were pretty sore after the workout because i wore flats, but they'll be fine with an easy run tomorrow and advil tonight. overall, it was a very nice workout for me. the pacing was a little off, but overall it was a solid effort for doing it alone. if you average all the intervals, i averaged 5:40 pace for all of them, which was the goal, even if it wasn't evenly done. i lifted after the workout.

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 at the park. i felt fine, although my calves were really sore, as i expected. they should feel better by saturday. did some core work 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:
ran at the park. stretched and did strides after running. my calves were really sore on the run but they felt better after stretching and the strides.

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:
warmed up and cooled down for two miles. my calves felt better than they did yesterday, but still pretty tight. my mile splits were 5:20, 11:00, 16:55, not sure, and my final time was 28:18. i got out pretty much how i wanted: towards the middle-back of the race in a position where i could move up during the race. i wanted to move up throughout the race like i did at the mainline invite because that racing strategy always works well for me. it really helps to build your confidence and gets the competitive edge going. i couldn't do that today, though. i raced pretty uncompetitively until around with a mile left. i started to move up and put together a pretty nice surge until i got blasted by wind down the second to last straightaway with 1k to go. i tried to fight back against it and keep momentum going, but at that point i was so tired that it sapped the energy out of me and a few guys passed me and i didn't finish as strong as i would have liked. my calves were really sore throughout the race and were honestly probably the reason i had a less than optimal race. my average mile today was the exact same as my average for 6 mile intervals a few days ago and i think i can definitely race faster than that at this point in the season. overall, this was an unimpressive race. i can do better and i think that will show during the four miler next week. i ran almost the same time today as i did freshmen year at princeton in much worse conditions and i'm in significantly better shape than i was then, so i should definitely be able to put together a better performance than this.

PM RUN

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

Shoe: asics air pegasus Title:

Summary:
ran a trails and a little extra with a large group when we got back. i wanted to do more, but my calves were really sore and i was starting to feel like i was going to be sick if i continued running, so i just cut it short. today was supposed to be my long day, but this will have to suffice.

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 through the park and hs. my calves felt a lot better than they did after the race, probably from doing the trail when we got back yesterday. felt fine otherwise. did core work 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:
ran hill loop in 69 and tacked on a little extra to get an even 10. felt pretty good. stretched and did strides after the run. lifted in the morning.

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:
i originally wasn't going to do this, but i have a lot of work to get done this week so i think these few extra hours will help me get on top of work and sleep for the rest of the week. did some core work.

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 trails and did some strides afterward. lifted in the morning.

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 part of a second trail. felt fine. did strides after the run and stretched.

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:
warmed up and cooled down a trail. I got out pretty much exactly where i wanted to in 5:17. it felt really easy and relaxed, which was great. i realized about 400m into the second mile that i was starting to zone out, so i picked it up and started to pass some people. i came through the second mile in 10:40. this was big for me because normally i have a big drop off between the first and second mile, so to run a 5:23 second mile and stay on pace was great. i started to feel really good, so i picked up the pace and and started to move up again. i passed a few more people and managed to come through the three mile in 16:12, which is 45 seconds faster than my alumni race and 30+ seconds faster than my three mile PR. once i knew i was running a great race, i had a lot of adrenaline flowing and i started to make a move in the beginning of the last mile. i made my move too soon though and i really felt the last hill. that slowed me down a little bit and i couldn't recover until the final downhill before the finish line when tom told me i could still break 21:40. i wound up finishing pretty strong and running a 21:37, which is about a 50 second PR from the mainline invite this year. my individual mile splits were 5:17, 5:23, 5:32, and 5:25 for a 5:24 average. this was a great race for me, by far the best of college xc career and probably top 3 of my entire xc career. this is the first race of the season i've been really happy with and feel like its an accurate reflection of my fitness. I think the biggest thing for me was the workout i did at home over fall break. the workout destroyed my calves and they hurt for almost a week afterward, so the calf pain i felt in the race was nothing next to that so i pushed through it. even though this was a great race for me, i feel like it could have been even better. there are definitely places in the race where i felt like i made some mistakes and had i done things differently, i could have run even faster. whatever the case, i'm still really happy with this race and i'm really excited for conferences.

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 trails. felt pretty decent aside from calf/hamstring soreness. did strides and stretched after running. my calves and hamstrings felt much better after stretching and strides. did core work 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:
ran a bunch of trails early in the morning. felt pretty shitty, i really felt the race today. i wanted to go longer, but there's no sense in pushing it at this point in the season. i stretched and did strides afterward.

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:
lifted in the morning. ran three trails. i felt really terrible today. when i woke up this morning i thought i was just having the usual morning grogginess but as the day went on i felt progressively worse. i definitely shouldn't have run today. i felt exhausted and my legs were really sore/tight and my joints, especially my knees, ached a lot. i wanted to stop after the first 5 minutes, but i just powered through it, and by powered i mean going like 8:30 pace. i had a nice headache to go along with it. i skipped the strides and dinner and went straight to bed after showering. i just woke up from a two hour nap and i still feel really shitty, but not as terrible as before. i also definitely have a fever. alec said it might be the flu so i'll go to health services tomorrow if i'm still feeling like this. unless i feel significantly better, i doubt i'll be able to run tomorrow. this really sucks not only because its the week of conferences, but i have two exams this week and superlab is time sensitive, so i can't miss class and sleep like i probably should.

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 a trail for a warm up and cool down. the workout was 3x1000 at 3:45 and with 2 minutes rest on the grass loop and 3x400 on the track at 83 quarter pace with 200m jog. i felt much better when i woke up today, although still not great. my fever was really reduced. the workout was pretty easy and i did it a group back than what i normally would, but it still took a toll on me. i felt much more exhausted after the workout than i should have. we hit 3:41, 3:44, 3:42 and 83, 81, 80. i felt really shitty during and after the cooldown, but i forced myself to go to dinner anyway because latenite reminded me that it would ultimately help (thanks for that). i don't feel anywhere near as bad as i did yesterday after running, which i guess is a bonus. no matter how good i feel tomorrow, i'm still not going to run. i just need rest, especially since running makes me feel exponentially worse.

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:
didn't run today. since i felt worse after running the previous two days, i thought it was best to take a day off and rest. hopefully this will expedite the getting better process. i felt fine today, but i don't want to take any chances.

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. stretched and did some strides after. i had to run early today because i'm starting an autism after school program today. i'll have to run early every Thursday until the end of the semester and most of next semester as well. i felt much better today than i have over the past few days. i actually ran without feeling feverish afterwards, which was nice. my legs were a little stiff and i'm still kind of tired, but i can deal with that.

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:
felt good. i think i'm ready to go for tomorrow, despite being sick earlier in the week. did strides and stretched after the run.

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:
i warmed up two miles and didn't cool down. i physically could'nt force myself to go back into that mess; i thought it would be more harmful to cool down than to not based on how much i was shivering/didn't have any spare clothes. this was an insane race. there's really no other way to describe it. i've never run a race in conditions anywhere close to this. watching what little i could of the varsity race really got me pumped for our race. its always inspiring to see your teammates kicking ass. i originally thought the best plan of action would be to go out conservatively and move up because i didn't really know how the conditions would affect me. the snow and slush would really cut down my stride, but i wasn't sure if having 1/2 inch spikes would help. this wound up being a huge mistake because i literally couldn't move up in the race. i felt like every time i tried to pass someone i was moving backwards. eventually, i started to pass people just on virtue of me moving at the same pace and them slowing down. my toes were frozen midway through the first mile so i couldn't really get on my toes, which didn't help at all. i wound up pushing myself through to a 31:0x finish. i really regret not going out faster and staying with the main pack because i think i could have run a much better race. this is a race where consistent pacing was key and grinding it out was the best option. i made the mistake of thinking i could pass people throughout the race, but i really couldn't. overall, i'm not terribly disappointed with the race. i raced competitively in the position i put myself, but i think it would have been better had i been more ballsy in the beginning of the race. my extremities actually hurt after the race from defrosting, it was a really painful experience.

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:
i only ran 4 miles today because i had a really bad migraine. i've been having headaches pretty much every day for the past two weeks or so, but this was the worst so far. i should probably see a doctor soon because this definitely isn't normal/good.

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 some sloppy trails. i actually didn't feel that terrible today, which was nice. did strides after running. lifted in the morning.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary: