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

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did 3xtrail starting off with a decent group but then falling back after the first trail because i wanted to relax today and not pound. i tacked on a little at the end to make it 8 miles. when i got back, i did some hurdle drills with alec. we did 6 flights of 5 hurdles at the 55m hurdle spacing, leading with each leg three times. then we did 3x3 hurdles spread farther apart a bit faster. i'm pretty decent at leading with my right leg, but i can't lead with my left leg at all. i just can't straighten it out get over the hurdle and maintain momentum. its something to work on, but i think i'm good enough with my right leg to get through a race. i iced my knee after the hurdle drills.

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ran scary woods with a decent sized group. i went back with golato and timschoch because i was already at the max distance i wanted to go for the day. i stretched and iced my knee after the run. this is the first time i've run three consecutive high mileage days in a long time. i might try to finish out the week without doing any exercise bike days just to see how it feels. i'm a little concerned that it might be too big of a jump and i should just do 40-50 miles this week and then 60 next week to be safe. i'll think on it and make a decision later.

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did hurdle practice with alec today. did a road loop for a warm up and 30 minutes for a cool down. just did the same stuff as tuesday. its going to take a while to get rid of all the stutter-stepping i'm doing.

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didn't run today. i was planning on doing exercise bike, but i got home really late and decided to just go to sleep. this will help me keep my mileage fairly low for the week anyway. i was planning on taking Tom's advice and building up slowly.

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ran a few loops around the park and near the high school. I felt really dehydrated towards the end of the run, but fine otherwise.

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just did one loop through the park. i felt pretty good today, probably because it was raining. i always enjoy running in the rain. I'll pick up the mileage to about 50-60 next week. i didn't get in a decent long run this week because i switched mileage plans midway through the week and wouldn't be able to do a long run without greatly exceeding my desired mileage total.

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ran at the park and high school. felt fine.

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couldn't run today. i'm doing an externship today and tomorrow shadowing a doctor. i planned on running when i got home, but it was too late when i got home and i wasn't feeling well anyway. i just did 40 minutes on the bike.

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didn't run at all today or do the bike because i felt pretty tired/slightly sick. i'm hoping that by taking today off i can avoid getting worse.

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ran at the park today. it was raining pretty hard so i couldn't use much of the trails, so i did a lot of road running today. i feel much better than yesterday.

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ran through the park again. i planned on doing a tempo run today, but my knee started to hurt about 15 minutes into the run, so i just did a standard run. i didn't want to push it. i'll do a tempo tomorrow if i'm feeling up to it.

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did a similar loop to yesterday. my knee hurt again, so i didn't do a tempo. i took some advil when i got home to reduce any inflammation. i'll just do the exercise bike tomorrow to be safe. i was really hoping that i could get some decent mileage in over break and last week, but it blew up in my face. judging by this week and last week, i think the max mileage i can do is probably around 40, but thats just a guess. i'll probably stick with 30-35 miles for the rest of the season until i take time off and start building up slowly. i have no idea how much time i'll have to take off to make this better since i've never had an injury like this. i'm probably making it worse by continuing to run on it, especially since i'm doing hurdles, but i don't have any pain when i run low mileage, so i think the best choice is to finish out the season and help the team out and then decide what to do from there. if the pain gets worse, then i might have to reevaluate that decision, but it hasn't been a factor since i've started running lower mileage.

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took today on the exercise bike. 60 minutes (18 miles) I've given this season write up a lot of thought and I don't know whether I would term the season (for me at least) as a success or a failure. Obviously, it was a great season for team success and it was great to be a part of and help score points for the team, even if it was unexpectedly in the 4x200. But I'm still disappointed in how I handled my knee issues. Looking back, I shouldn't have pushed myself to do high mileage through the knee pain back in november, december, and early january. If I had taken some time off in the very beginning, maybe I could have avoided all the issues i'm having now. I tried various methods to help reduce it, including anti-inflammatories, icing, streching, foam-rolling, and finally wound up just reducing my mileage to minimize the knee pain. The anti-inflammatories allowed me to get through a 60 mile week in the beginning of winter break, but they didn't solve the problem. The icing, stretching, and foam rolling regimen really helped reduce the immediate pain, but again it didn't provide a long term reduction in pain. Based on Burmeister's advice, I think I'll start up that regimen again in the hopes that it'll help more when I combine it with low mileage. and at the very least, it really does increase my flexibility, which is good for hurdling. More recently, I've just done low mileage 5-6 days a week with a day on the exercise bike to fill out the week and some icing everyday along with taking ibuprofen when necessary. I think I may have stopped the foam-rolling and stretching (using the stretching band, at least) prematurely after only doing it for about two weeks, so thats another reason for picking up that routine again. i think if i do everything right, then at the very least i should be fine for this season. I still think that I'll need extended time off once the season is done to be able to do higher mileage for xc though. I'll just have to be patient with the time off, which isn't something i'm very good at. now, for the race portion of the season analysis. I think that despite my injury issues I had a pretty decent progression in the 800. I started out slower than I would have liked at a 2:04, but I managed to get down to 2:01 by the end of the season and I definitely think I could have gone faster if I had raced fresh at conferences. I think if I had been healthy all season, then I would have definitely set a PR in the 800 and possibly the mile as well. Even though i ran low mileage and didn't get in solid workouts until later in the season, I still managed to have a few good races. Even though I am fairly disappointed in the times I ran, I am happy with some of the tactical races I ran, especially the last 800 at the armory and the mile where I lost to neyns. If i can manage to stay healthy over summer training, at least the portion during which i'll be running, and xc, then I think i can have a really good indoor season next year. Even though I ran some good tactical races, i'm still not satisfied with the times I ran. I know I can run faster. Its really frustrating to have to tell yourself week after week that this is best I can do given current circumstances. If I could just string together a few months of uninterrupted training, then I know I could do well. I haven't had a fully healthy season all year, or most of last year, for that matter. I think when you're evaluating your season its always important to ask "where does this leave me now?" i think that it would be extremely foolish to try to do jumping events like high jump and long jump outdoors as well as hurdles since my knee is already in precarious shape. and besides, the issue with my knee is also called "jumper's knee," at least according to wikipedia. If i continue doing those events at some point, it will have to be next year when i'm confident nothing bad will come of it. I will admit that it was foolish of me to not take time off in the beginning of outdoors/the middle or end of xc, but i will continue to be foolish now until the season is over. right now, the knee pain is very manageable and I think i can last 6 more weeks until conferences. I realize we'll need all the points we can get in order to win and I don't plan on giving up now. Since I can't run decent mileage, I think my racing range will end at 800, and i'm not even sure if i'll be racing an 800 this season. I think the racing plan right now is to do two 400 hurdle races and get ready for conferences. As of right now, I don't plan on racing at the swat last chance meet for a shot at the 800 because I want to take all the time off I can to get my knee better. An added week of the season is potentially a week I'll lose in what is likely to be an already shortened summer of training.

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did this workout with willie, alec, and rich. I think the plan is for me to do everything with the sprinters for the rest of the season. I warmed up and cooled down a road loop. we did 12x200 at 32. we were around 31-33 for all of them with very few close to 32. it was fairly windy, which made the workout more difficult. the intervals that I led were a little faster than they should have been. doing solely mileage for a few weeks makes you lose sense for pacing. I felt pretty sore after the workout. I iced my knee when we were done cooling down.

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warmed up 10 minutes and cooled down for 30 minutes. did the same hurdle drills we've been doing and added on starts to the first hurdle as well. i still can't go over the hurdles with my left leg, but my right lead leg is good. the first set of faster hurdles we did felt pretty smooth. i still feel pretty tight from yesterday's workout though. i iced my knee after the cool down. my knee hurt a little bit towards the end, but it wasn't anything major. i took some ibuprofen before i went to bed anyway.

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took today on the bike 45 minutes (14 miles). i iced my knee, foam rolled my IT band, and used the stretching band after the exercise bike. My knee hurt a little on the exercise bike, which is new, but it felt much better after all the stretching and other stuff.

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did this workout with rich, alec, and willie. warmed up an alumni loop and did a bunch of sprinter drills and cooled down two miles. the workout was supposed to be 3x200 getting faster with splits of 32, 30, and 28, then 5 minutes rest until 2x500 at 75, and then 2x200 at 28-30. alec and i were really sore/tight from the hurdle drills on tuesday, so we only did one 500, and even that was a mess. rich came through in 57 for the 400 (supposed to be 60) and i was rigging the entire last 200 of the 500. i don't think i could have gotten through the second one. i managed to get through the last 2x200s though. my quads felt really sore/tight throughout the entire workout, but since the majority of the intervals were short, i was able to get through it. i iced my knee, stretched, foam-rolled, and used the stretching band after the cool down.

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warmed up an alumni loop and cooled down two miles. did the standard hurdle drills today. i'm actually getting better with my left lead leg; it used to be really terrible. doug and tom also told me that my trail leg doesn't extend far enough when i go over the hurdle and it cuts down my stride. after thinking about this, i realized how true it was because my steps were always out of sync after the first few hurdles in races last year. i think if i can fix that it would help a lot and reduce stutter stepping and help me keep momentum in races. i stretched, foam-rolled, used the stretching band, and iced after running.

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didn't run today. did the exercise bike for 40 minutes (11 miles). bob told alec and I to take the day off or do it on the exercise bike because we were pretty run down during the workout, so i elected to just do something on the bike.

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did some trails with faraz. i felt pretty good throughout the run. i iced my knee afterwards. did some core work later on and took some ibuprofen before i went to bed.

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i got out of orgo lab at 5:30 so i got to practice really late. i pounded through this run because i was in a hurry to get done. bob didn't give me a mileage goal for today, so i just did a little bit less than what tom posted in the locker room. because orgo lab was so long, i didn't have time to do jossi's knee exercises before running. i'll do them tonight and start doing them before practice tomorrow.

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jossi-cised before practice. warmed up an alumni with the sprinters and did some reduced hurdle drills as well. i finally got the three step down on both lead legs. cooled down three miles. the workout was 3x200 over the first three hurdles at race pace. at first, i was a little worried about the workout because it was really windy, but the wind wasn't that much of a factor except on the second interval. i had 5 minutes rest in between intervals, which was plenty of time to get ready for the next one. i split 28.4, 28.6, and 28.4 for the intervals. i didn't stutter-step at all, which is really impressive considering the wind was pretty bad. i feel very comfortable leading with my right leg now and i think that with a little more speedwork/hurdle work, i could run a decent race. i stretched, foam-rolled, and used the stretching band after cooling down. there were no bags for ice, so i couldn't ice my knee there. i'll ice it later if it starts to hurt.

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jossi-cised before practice. took today on the exercise bike. 50 minutes (16 miles). my knee felt fine, but i'm just being careful.

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warmed up a mile and did hurdle drills. we finally moved up to normal 400 hurdle height today and it actually felt easier than at the lower height. i'm pretty tall, so its difficult to get low over the already low girl's high hurdle height. while it was easier for my normal right lead leg, it wasn't so easy for my left lead leg. i can do the three step easily now with right lead leg and consistently, although not fast, with my left lead leg. i feel much more comfortable using my left lead leg now than i did in the beginning of the year, although it still feels less natural and slower than when i use my right. the starts to the first hurdle weren't as good as the other drills, which is slightly concerning since that is probably the most important one, but its only the beginning of the season so i'm not too worried. alec and i ran another 39 minutes after the hurdle drills were done. i stretched, used the stretching band, foam-rolled, and iced after practice. i couldn't do jossi-cising before practice because i had bio lab, but i did them before i went to bed.

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jossi-cised before practice. warmed up and cooled down an alumni. the workout was supposed to be 11x200 at 31, but alec and I messed up a few of the intervals. we hit the majority of the intervals in 31.xx but had a two at 33 and two at 32. they were evenly spread out with two in the beginning and two towards the end. i wasn't that sore/tired form yesterday, but it was pretty cold outside and i had to wear pants in the workout to stay warm, which made keeping a fast pace hard sometimes. i'm not discouraged by the workout because i wasn't exhausted afterwards like i was after the harder workout last week. i iced my knee after the cool down.

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ran a few trails for a fake long run. bob said to do a minimum of 45 minutes today, but i was planning on doing about 10 miles, but i felt really terrible, so i just stopped at 45. my legs aren't shot, i'm just physically really tired. it might be because i was a little sick last week. i stretched, used the stretching band, foam rolled, and iced after running. i forgot to jossi-cise before running, so i did that afterwards.

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didn't run today, took today on the bike instead. i jossi-cised before doing the bike. did 40 minutes (12 miles). i would have gone longer, but i felt pretty tired.

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couldn't jossi-cise before practice because orgo lab ran late. we messed up our reaction and have to go back in tomorrow to rerun it. warmed up and cooled down an alumni loop. did some hurdle drills and starts over the first hurdle to warm up. the workout was 4xthe last four hurdles, about 180m. the tricky part was the wind and not having my steps down over the hurdles. i originally thought i would be fine and i could just adjust, but it threw me off a surprising amount. we ran the intervals in 25.4, 25.7, 26.1, and we didn't get a time on the last one. i don't know what the times mean because its only 180, but it felt really fast. i was pretty run down after the workout. i thought i made a lot of progress on my hurdling form so far this season but this really showed me what it would be like late in the race when you're too tired to maintain form. its definitely something i'll have to work on.

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did a fairly long distance day (long since i'm a sprinter now, at least). i felt much better today than yesterday. bob had us do 4 accelerations, what were basically slow strides into glorified strides, at the end. i couldn't jossi-cise before running because i was in orgo lab again. i might be in orgo lab again tomorrow to finish off our reaction, which we reran correctly today (thankfully). i jossi-cised after practice.

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warmed up and cooled down an alumni. workout was 10x200 at 30s. alec led the first one and ran unnecessarily fast in 27.7. that was the only interval that was really off though, and i would rather have a really fast interval like this than have a really slow one like we did in the last workout. the rest of the intervals were 5 in 30, 3 in 29, and one in 31. i lead the three in 29 and a few 30s, so i had a fairly good pacing day for a change. i felt really good during the workout, although i was straining during the last few 200s. i couldn't jossi-cise before practice because, yet again, i was in orgo lab finishing up our reaction. i won't be able to jossi-cise before practice tomorrow either because i have bio lab. i jossi-cised after practice anyway. i think its really helping; normally my knee doesn't hurt while running when i do low mileage, but it still hurts when i apply pressure to the area that hurts the most, but not even that is a problem anymore. i think i'm going to try to ease into a running everyday schedule again. i'll do one day on the bike this week and do everyday running next week and see how it goes.

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took today on the elliptical machine (40 minutes). i once again couldn't do jossi-cising before practice because i had bio lab. i've probably spent almost as much time in lab this week as i have all semester.

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