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ran two trails. felt ok. did some stides after the run and did core work later on.

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basically just did a warm up and then strides. did some strides on the grass field and then some 200s. the 200s were a little faster than i would have liked, or maybe they just felt fast and were slow (i didn't time them). the end of cross country really messes with you for pacing over short intervals. lifted in the morning.

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ran a trail and a reverse alumni. did strides afterward.

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warmed up and cooled down a trail. i felt pretty mediocre on the warm up but i felt fast when i put my spikes on. my original race plan was to stick on the back of the lead pack and try to follow them for the first three laps and move up from there if possible. i executed the first part of this plan pretty well and stayed on the lead pack until the 4th lap. i came through the mile in 4:51 and the lead pack started to pull away from me and i couldn't keep up. i really wish i had made more of an effort to go with them, but i couldn't push myself enough to do it. from there i was essentially in no man's land and was racing by myself. i had a really bad 5th lap of 80, but then i pulled myself back together and started picking up the pace. i was basically just cruising until the last straightaway when i heard timschoch say i was at 9:40 and i knew i would have to kick hard to break 10. i managed to kick a little bit, but not that great, for a 9:58 finish. i was pretty satisfied with the race, but i don't think it was that spectacular. i'm glad i broke 10 and it was my first time doing that, but i think it was a good race, not a great race. a great race would have been running like 9:40-45. still, it was about a 20 second PR and its hard to be upset about that. i think if i had been more mentally in the race and had gone with the lead pack, it could have been a better race. its just something i'll have to work on during indoors. i'm really excited for the mile derby though. i definitely think i can run a PR if i race smart.

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did two trails with alec. felt fine aside from calf soreness, which is to be expected after wearing victories for the 3200 derby.

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didn't run until around 7PM. grace was visiting this weekend and i wanted to maximize time with her, so i didn't run until after she left. felt fine. my calves feel marginally better than yesterday, although still a little sore.

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ran a trail and a little extra. stretched and did strides after running. felt fine.

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warmed up and cooled down a trail. i did a lot of strides before the race as per Tom's suggestion. i think it may have helped with the first part of the race because i did feel pretty loose. i got out pretty much how i wanted to right behind the lead pack. we wound up running only a 70 first lap, which was much slower than i expected, but we really picked it up for the second lap and i wound up coming through in 2:14. i was starting to feel it at that point but i still tried to hang on to the back of the pack, but that pack dropped me over the next lap. i don't know what the 1200 split was. the last lap was really terrible. about 6-8 people passed me, which should never happen. i just couldn't force myself to run faster. i'm not sure if it was a mental thing or if my legs were unresponsive, but the end result was me being outkicked by almost everyone. as a mid-distance guy, i shouldn't be outkicked by that many people under any circumstance. i wound up running a 4:34, which is close to my PR, so it was still a decent performance. i have mixed feelings about this race. I think i competed well in the beginning but I failed to execute when I needed to at the end of the race. I put myself in a position to do well early on, but I faltered and didn't do what I needed to. I should have forced myself to put in a surge after the second lap to wake myself up and get racing. that's a strategy i used for the majority of xc and it worked really well, i just couldn't do it today. I made a mistake at a crucial point of the race and i paid for it. even thought it was a lackluster competitive performance, it was still a decent time for me, especially at this point in the season. i usually don't run well immediately after xc, so this is definitely an improvement from recent years and bodes well for the indoor season. in the past, the problems i've had have been totally physical: i just haven't been in good shape at the end of xc the last two years due to injury or sickness. now, i feel like i'm in good shape and have a great base to build off of. this year, my only problem is being competitive in races. in the derbies, i had good races, but they would have been great races if i had stayed competitive and executed the difficult moves (stolen from jossi). i'll do a full season review later once i've thought about the season more and where i want to go from here.

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lifted in the morning. ran two trails mostly with pat. i've had two pretty low mileage weeks and i've had decreasing mileage since early october, so i want to run about 5-6 miles a day for the rest of this week and then pick it up next week. i'm just going to do easy mileage for the next two weeks and then pick it up to 50-60+ for the rest of the semester. the week after nationals, i'm probably going to start doing plyometrics to gain some leg strength. i'll probably only do them twice a week depending on how much time i have. next week i'll switch over to the track season lifting plan. basically, my plan is to do core work and lift three times a week and do plyometrics 2-3 times a week. i'm already in really good shape, but i think doing this will help me have a great season and will give me increased longevity during the season. i'm going to talk to bob later on in the week to talk about hurdle drills and where those will fit in to my training plan.

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didn't run today. i had a really bad migraine earlier in the day and wound up skipping class and sleeping for a few extra hours. I figured I was best off just resting today.

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ran two trails with jake. felt fine.

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had to go home today to see my doctor. he said that it sounds like cluster headaches/normal migraines but he's having me get blood work done later this week and probably an MRI as well just to be safe. ran at home. went a little faster than usual because i felt good.

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felt fine. did core work later on.

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ran two trails mostly with tolu. got blood-work done this morning so I couldn't do my usual morning lift.

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ran three trails. felt fine. i talked to bob after running and i'm probably going to start hurdle practice after winter break. we'll see how things develop over the coming weeks. did core work.

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ran a lady, went to talk to chaz, did another 42 minutes, came back and did plyos. I felt really good today so I pounded most of the run. the plyos consisted of ankle raises, squats, rocket jumps, frog hops, bounding, and something else that i'm forgetting. i think doing a bunch of plyos early in the season will help a lot with my running form, leg strength, and flexibility. i'll probably do the sprinter plyos once a week and then one or two extra days of plyos aside from that.

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ran early. felt a little sore from the plyos yesterday, but felt fine other than that.

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ran a harriton with jake. this may have been the first non-trail/lady run that i've done since september, excluding long runs. felt fine. did core work.

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ran trails in the morning before the race. felt fine. really nervous and i'm not even racing.

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did a harriton with tolu. felt fine. did one set of plyos afterward. 100 yards of a-skips, high knees, lunges, and butt kicks.

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ran two boy course loops with golato and dave and then split off to do a road loop and ran into jack, so went with him for a while. felt fine, although my hamstrings are really sore from the lunges yesterday. did core work.

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started off with a road loop and then did a harriton. felt fine.

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ran with Joel. i felt really tired today, probably from waking up early every day for the last few days to do lab stuff. hopefully i can catch up on sleep over thanksgiving break.

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ran through the park and high school. stopped at the high school and did a set of plyometrics: 100 yards of high knees, A-skips, lunges, and butt kicks. ran another ten minutes home. felt fine.

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ran with clemson. felt fine.

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I meant to post my season review a while ago, but I've been really busy with work and haven't gotten the chance. my summer training was not as consistent as i would have liked, but in retrospect it was actually pretty good considering i ran about 30 miles a week(as high mileage) during the spring and didn't go over 40-50 during last winter track with my knee issues. for me to have 4-5 60 mile weeks at the end of the summer was pretty good. ideally, i would have liked to do 70 miles a week the last few weeks of summer and during the school year, but Tom rightfully advised me to back off because i've had injury issues in the past. the beginning of the season was kind of rough because i went from not doing any workouts and running on mainly flat areas to running lots of hills and having workouts in the mix. i felt really exhausted the first few weeks of the season, but as the season progressed i felt much better and didn't have any issues with being tired. I managed to keep my mileage consistently in the mid 60s from august until mid-october, which is the longest stretch of 60 mile weeks i've ever done. i think this is particularly important to note because high mileage used to kick my ass, especially freshmen year. I had a mixture of good and bad races. my alumni race wasn't very fast, but I did compete well. i've had problems in the past with having bad races and knowing it mid-race and just kind of giving up instead of fighting back, so i was pretty happy with my alumni race even though I didn't run a fast time. my four mile races were by far the best races i had this year. at the mainline invite i competed very well and had a 30 second PR from my jv invite last year. i moved up steadily for the entire race and no one passed me that I didn't pass back. that was the best competitive race i had all season and i tried to mimic that racing formula the rest of the season. i always do better when i'm competing with people instead of focusing on time and starting off slow and moving up is a good way to make yourself feel better during the race. my jv invite was even better than my mainline race and i ran a 50 second PR there, making it a 1:20 improvement on the four mile for the entire year, which is pretty impressive. I think the jv invite was where everything clicked for me and the great conditions definitely helped. if the conference race the following week was in the same conditions, i think i could have had a great 8k race, but i'm sure everyone thinks that and its no use speculating. my 8k races this year were not spectacular. even though i'm in much better shape than I've ever been in xc, i didn't manage to PR in the 8k. my paul short race was really rough because the course was a swamp. that was mostly my fault though because i should have put more effort into shortening my stride, which was the same problem as the conference race. I ran an ok race at princeton, but i expected a better performance from myself. my conference race was really bad. i let the bad conditions get to me and i went out too slow and never picked it up. i think i would have had a better race if i tried to go out with the leaders. i definitely wouldn't have stayed with them, but putting myself in the race might have helped me stay more focused. ultimately, i think my problem with the 8k is that i just don't race tough enough in longer races. its difficult for me to stay focused for the entire race and when i get passed by multiple people, i just stop racing. it something i'll definitely have to work on for track and especially for xc next year. the two biggest things i need to work on is staying focused on racing and keeping my stride short in muddy conditions. I have mixed feelings about the derbies. I ran a decent two mile derby and a pretty nice PR of 9:58, but i felt i could have done better. i let the race get away from me, like i did in some of my xc races, and i didn't recover. its difficult for me to be upset with a PR though and it felt good to finally break 10:00. i'm also really not used to running the two mile. i only ran the two mile a few times in high school and even then it was for place and never for time. i dont have much of a sense of pacing for the two mile, so that definitely didn't make it easy. I was more disappointed with the mile derby. i ran a 4:34, which is my fastest college time, but again i let the race get away from me and made a few mental errors that cost me. one thing that i did right was put in a surge after the second lap to stay in it, but once everyone else picked up the pace later on, i couldn't stay on pace. i got passed by a bunch of people over the last 300m, which should never happen because i have decent speed. the closing speed will come with track workouts, so i'm not worried about that. the mental errors are what i need to focus on. I think one of the most important things i did this season was to start lifting in the mornings. i used to notice a lot that my arms would feel exhausted by the end of races and it was really difficult to pump my arms and keep going fast. not being able to pump your arms makes kicking really difficult and i usually rely on my kick, at least in track, to finish strong. i think continuing to lift during track season will really help. i haven't gotten the chance to start the track lifting schedule because i've been getting up early almost everyday for lab stuff or to finish some other work, but hopefully i can get ahead on work over the rest of thanksgiving break (unlikely) and start next week. if not, i will definitely start as soon as possible. overall, i'm very happy with how my season went. I managed to stay healthy through all of xc for the first time in a while and i'm in better distance shape then i've ever been. even though my derbies weren't spectacular, they were still better than i've done in the past and leave me in a great place for indoors. i think i could have the best track seasons i've ever had this year. last year, i managed to PR in the 800 and score at the conference meet in the 400 hurdles off of basically a month and a half of consistent training once i got my tendonitis in line thanks to jossi-cises. if i can do that off of a month of solid training and 4 months of choppy training, i think i can run some fast times and help the team a lot in our conference meets. right now, my plan is to do 60-70 miles a week until the start of second semester, lift three times a week, do core work three time a week, and do plyos two-three times a week. for plyos, i'll probably start upping the sets next week or the week after because one set is already starting to feel easy. i'll probably do plyos with the sprinters when chaz/bob tell me to because its nice to mix it up and do some different exercises. I also want to do 16-17 mile long runs once a week during winter break because i think doing those made a big difference in my season this year and contributed to my fitness a lot last year as well before i got injured. it may seem like i'm overdoing the long runs, but thats because I am. i don't get to do doubles or high mileage, so long runs are the one part of the week where i can feel like i'm doing the same amount of work as the other distance guys. If i can do all of these things comfortably, then i think i'll be in a good place for the start of second semester. usually at the start of each season, i have a pretty good idea of what to expect, but i don't really know what to expect for this indoor season. I'm in a very strange place because i'm somewhere in between being a mid-distance guy and being a sprinter. bob sent me the sprinter lifting plan, so i'll be doing that, but i'm also going to run high mileage. i'll probably also do a mix of workouts with both groups depending on the week and what event i'm racing. ideally, i'd like to run a mix of 400s(at least one open and a few 4x400s), 800s, miles, and a 3k. in the past the 3k has been a little out of my range during track season but i think i could run a decent 3k this year and it might help me in the mile. doing a few 400s should help me to get ready for the 400 hurdles outdoors. i'm still trying to process the team performance this year. on paper, we had a great season and one of the best seasons that any team at haverford has ever had, but like everyone else i feel like we didn't accomplish our goal. i'm not saying anything against any of our varsity guys, or anyone on the team for that matter. i am incredibly proud of them and am honored to be on the same team as them and train with them. ultimately, i think our collective feeling of disappointment is reflective of the expectations on the team. we all trained this season with the conscious goal of winning a national championship and we didn't do that. we still had a great season with multiple all-americans, which is definitely something to be proud of. i don't think anything went wrong this season or that we weren't focused, north central just beat us. i think the most important thing to recognize is that even though we didn't accomplish our goal, it isn't because we underachieved or we fell apart. we didn't lose a national championship, north central won it. i think this concludes my season thoughts. this took a lot longer than i anticipated and i want to congratulate anyone that gets through the entire thing. i hope it actually makes sense because i was basically spitting things out as they came to me.

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ran with xavier, gresh, and clemson. felt much better today than i have recently, which is strange because i didn't get much sleep last night.

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ran solo today. felt really tired for some reason, even though i slept for about 10 hours. didn't do a long run today since i didn't want to increase the mileage too much from last week. i want to build up the mileage steadily instead of make big jumps like i tried to do in previous years.

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ran two trails with a decent sized group and then did one lady solo. i picked up the pace on the solo portion of the run because i felt pretty good. did strides and stretched after the run. did core work later.

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ran golf courses with a big group and then a lady with latenite. felt fine.

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warmed up 17 minutes and cooled down a road loop. the workout was a 4 mile tempo in 5:50-6:00 pace and 6x200 at faster than mile pace. We did the tempo in 23:34, which is right around where we were supposed to be. i fell off in the middle of the tempo but caught back up at the traffic light and felt fine afterwards. i was just having some stomach issues, nothing major. the tempo felt really easy, which was the goal. i did the 6x200 with jake in around 33-34 for each of them. our first few were in 34 but the rest were in 33. i wanted to run 32-33, but i didn't feel tired or slow, just awkward running on the indoor track for the first time. the 200s felt more like elongated strides than workout intervals, which is a good sign because 33-34 isn't that fast, especially if i want to run a decent 800 at the first meet. overall, it was a pretty easy workout but it was nice to get a harder effort in after a lot of base training.

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