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:
ran an alumni loop with alec and then a trail+ solo. i may be a sprinter now, but i don't think doing a mile the day before a race is enough. i did some strides after the run. i jossi-cised before running today. coincidentally, it was the first day all week i was not in lab.

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:
ran the 400 hurdles and the 4x400. i did a total of 25-30 minutes of warm up and cool down running. i didn't get to warm up as well as i would have liked for the hurdles because it was tough to find a place to do drills, but i still felt pretty good through the first few hurdles of the race. i got out pretty well and my steps were on until i got to around the 200m mark, when i almost fell backwards going over the hurdle. i lost all momentum after that and i stutter-stepped the rest of the way. it was a bad last 200m. it was really frustrating too because i almost made up the stagger on alec. i wound up running a 62.xx, which is a pretty bad time for me and not the way i wanted to open the season. the 4x400 went much better. I was the anchor and i passed some guy on the first turn, which i almost never do, and i ran basically as fast as i ever have and wound up running a 52.8 split, which ties my senior year 4x400 relay split of 52.xx. I was very happy with that race and how i competed. Based on the amount of energy i had left for the 4x400, i know i can shave a lot of time off of the hurdles race.

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:

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 with rich and alec. today was a down day, just doing sprinter drills and running. jossi-cised before practice.

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:
warmed up a mile and cooled down for about 20 minutes. did abridged hurdle drills with alec. just three intervals for the first three drills and five starts to the first hurdle. i don't know why, but i was stutter-stepping a lot today. I was doing fine in the first set of drills, but I couldn't get them down for the second set of faster hurdles. the starts to the first hurdle were also off, probably because i was trying to go faster over the first hurdle to mimic a racing situation more. i think one of my problems in the first race was not going out hard enough.

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:
jossi-cised before practice. warmed up a mile and did sprinter drills and cooled down most of a nature trail. the workout was supposed to be 9x200 at 29. i don't even know what a lot of the splits were, but i was only one pace for the first three-four. after that, i couldn't keep up with the main group anymore. neither could alec, so we split off and started doing the intervals at 30-31 pace. we split off after the sixth one. its really hard to do workouts after doing hurdle drills because the hurdle drills are more demanding than you might think. my legs are actually more sore from the hurdle drills than from doing workouts. the fact that i couldn't get through this workout as planned is not a reflection on what kind of shape i'm in, just unrealistic expectations that I can recover quickly from what is essentially a previous workout day. alec and I are going to talk to bob tomorrow about organizing workouts and hurdle drills better so we can actually do both well. i think the best scenario would be hurdle drills after a workout day or a gap day in between. both workouts we've done this season after doing hurdle drills the previous day have ended up in alec and i not finishing the workout as planned.

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:
jossi-cised before practice. ran with alec for 30 minutes and finished the rest solo. i want to try to increase my mileage a little bit over the next two weeks just to see how my knee feels. i don't have a mileage goal in mind, but i won't go over 45. did some baton hand-offs after running to get ready for the 4x400 this weekend.

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 lady with jake and dave. felt pretty good. did some strides when i got back. i didn't do any hurdle drills because i wanted to be as fresh as possible for the race and hurdle drills make my quads really sore.

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:
ran the 400 hurdles and 4x400 at the TCNJ meet. did a total of about 30 minutes warming up and cooling down for the day. it was really good day to race and TCNJ has a very nice track, so i was pretty excited to race when we got there. the hurdles went better than last week, but still not as well as i'd hoped. i was good over the first few hurdles, but i was stutter-stepping a lot over the last 200m. my legs just got really tired and it was harder to maintain form over the hurdles. its something i'll have to work on a lot before conferences. bob told me that i'm going to have to become much more comfortable with using my left leg as the lead leg if i want to get down to the 57 range, and i think he's right. i'll have to put in a lot of time to make that happen because it feels pretty unnatural when i do it in practice. i wound up running 59.93, which is about a two second PR from last year and a big improvement on last week. i still have a lot of work to do, but i think this puts me in a good place moving forward. I was the anchor leg on the 4x400 again. i had a really bad hand-off with riccio that was completely my fault; i let the rutgers anchor leg(the same one i raced from last week) get in front of me and i had to reach around him to get the hand-off from riccio. i wasn't moving very fast on the first 200, but i kicked pretty well and beat the rutgers anchor again and almost got the vassar guy as well. the rutgers anchor decided to cut me off going into the last 100m and i had to stop and go around him to avoid being spiked. i really hate when people do that; if you're going to cut me off at least keep going fast and don't slow down. i wound up splitting a 52.4, which is another improvement from last week. it was a pretty good meet for me overall, one of the best i've had all year, aside from maybe the last 800 race at the armory where i ran 2:01.

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 a few trails. i was considering going longer, but i felt really tired and i don't want to increase the weekly mileage too much. what i'm doing right now seems to be working and i don't want to overdo it.

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 1x300 hurdles for the workout today. warmed up 8 minutes and cooled down for 20 minutes. did the standard hurdle drills, but i did them wearing spikes this time to get used to going fast over the hurdles. i wound up running a 43.7 for the 300 hurdles interval. this would probably wind up being a 59.low if i had finished the race without dying. i didn't go as fast as i wanted to, but i didn't stutter-step as much as i did during the last race and i really only messed up the last two hurdles. i just need to work on maintaining speed over the hurdles and treating it like a 400 race.

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 with alec. i felt ok, not that sore from yesterday. bob originally wanted us to do hurdles again today and a workout tomorrow, but we said that was too much. we'll probably just do a mix of hurdles and workout tomorrow. jossi-cised before practice. did some core work for the first time in a while.

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 with rich for a little bit and finished with alec. just ran around the ardmore area. felt fine.

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 an alumni loop. the workout itself was just 2x250 over 6 hurdles. i ran both intervals in 36.7. they were ok, but i smashed my foot into the hurdle pretty bad on the first interval. it was slightly bruised, but it wasn't that bad. i really need to work on running over the hurdles and not jumping over them; i feel like every time i go over a hurdle i stop after jumping over it and start running again. chaz told me to use my arms more to keep momentum going forward and I think he's right. its just one more thing i'll have to work on, but i think it will become natural after i do it enough. i wound up doing a lot of hurdle drills both before and after the workout, which was the really tiring part. it was a lot of hurdling for one day.

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 few trails with golato in the morning. felt ok, a little tired from yesterday.

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 with woody for all of it and mumbles joined us midway through. i felt ok, a little better than yesterday. 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: race run workout race cross training Miles:

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

Summary:
did a total of about 25-30 minutes warming up and cooling down. ran the 400 hurdles and the third leg on the 4x400. i felt really tired for some reason before the hurdles race. looking back, i was probably just over-stressed about the amount of work i have to do over the next few weeks. normally, i don't let stuff like that get to me, but its inevitable sometimes. I didn't get out that fast in the race and I just never really started racing. i wound up running a 60.xx high or a 61. i didn't check the results because i'm trying to not worry about the time. I know i'm in great shape and I can run a good hurdles race, but I just need to put everything together on the same day. I think my main problem this season has been that i've been thinking of myself as a mid-distance guy stepping down and doing the hurdles, but I need to start thinking of myself as a hurdler if i want to run well. i need to approach the hurdles with the same confidence i do in the 4x400 and the 800. there are a few little things i can work on before conferences, but I think my main problem is just having faith in myself to run well and not fall down over the hurdles. the 4x400 went much better than the hurdles race. i was originally the anchor leg but bob switched me to the third leg at the last second. I got the baton about two seconds behind the leader and i was gunning for him pretty hard down the first straightaway. i thought i was going to catch him because i was making up ground really fast, but i hit a wall the last 100m and i couldn't make up any more distance. i was pretty upset with myself that i couldn't push myself a little more to get him, but alec finished the job on the anchor leg and won the race. i wound up splitting a 52.1, which is another 4x400 PR.

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 with alec after orgo lab. ran the sprinter version of golf courses, which doesn't include any actual running on the golf courses. i felt really tired from yesterday.

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 typical premeet day. felt fine, did strides after running.

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 a total of about 25 minutes of warming up and cooling down. ran the 400 hurdles. i did a lot of hurdle drills before the race because my trail leg felt really tight. this may have made me more tired, but my leg felt better before the race, so it was worth it. i didn't get out as well as i liked, but i ran pretty evenly throughout the race and wound up running a 60.xx low, probably close to 59. my form was really bad towards the end of the race, but i pushed myself to run fast in between hurdles to make up for the shitty form. i caught up to alec on the last straightaway and i managed to edge out a kid that was dying pretty hard over the last 50m. even though i technically competed well, i still wasn't very pleased with this race. i think i can run faster than this and i'm not happy with how my times have been fluctuating back and forth around 60 all season. for the conference race, i'm going to need to get out really fast and hope i can hold on. for all of the races to this point, i don't think i've gotten out as if it were a sprint race. i've treated hurdling more conservatively than i should and its a hard habit to break. i think that i'm going to need to do some workouts that mimic the end of race conditions to help me with my poor finishing in races.

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 an alumni. did the standard hurdle drills before the workout. my legs felt pretty tight, but they felt ok enough to get through the workout. i talked to bob yesterday about my concern about running poorly at the end of the race, and he structured the workout today to mimic the end of race exhaustion so i can hopefully learn to keep form over the hurdles. the workout was a fast 200m over the first three hurdles, then a 50m walk, then the final 150 over the last 4 hurdles. i ran pretty well on both parts of the first interval, although i'm not sure what any of the times were, but i'm not concerned about that since this was more of an effort based workout. i managed to finish strong over the last 150, which was my goal. the last interval was just a repeat of the last 150m over 4 hurdles after a 6 minute rest. i felt fine on this one as well. i almost fell down after the first hurdle, but i recovered well and closed out the interval strong. hopefully, i can take this workout and apply it to end of race conditions. bob said we would do a similarly structured workout on monday, which should also help. jossi-cised before the workout and took an ice bath after since we had two hard days of running. took some advil before going to bed.

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 a little extra. bob wanted me to run about 5 miles today, but my knees hurt a lot and i decided to just cut the run short. i'll do a longer run tomorrow if i still feel ok after doing hurdles. he suggested taking sunday off, but i'll probably run at least a mile or two since i don't like doing workouts after a day off. took some advil before i went to bed.

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 woke up early to run/do hurdle drills, but it was raining really hard the entire time i was running, so i decided to not do hurdle drills. i tried getting in the fieldhouse to do them, but it was locked. my knees still hurt a little bit, but not nearly as much as yesterday.

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:
bob told me to take today off, but i don't like taking the day before a workout off, so i just did a quick shakeout. felt kind of tired.

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 an alumni. did the standard hurdle drills before the workout. the workout was a 300 at 400 race pace without hurdles, which we did with james and rich, and then 2x150 over the first three hurdles followed by 2x150 over the last three hurdles. we did the 300 in (i think) 37.xx, which bob said was on pace for 51. we got an 8 minute rest and then we started the hurdle drills. we didn't time any of them. i felt pretty good going over the hurdles, especially the last three, which is a good sign. i had trouble the first few intervals with maintaining momentum over hurdles, but i made up for it by running fast in between hurdles.

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 with rich, alec, and james and then finished the rest solo since they were only running 20 minutes today. i didn't want to do too much, i just don't think 20 minutes is enough this early in the week. i stretched after running; my left hamstring was especially tight today, but it felt better after stretching. i jossi-cised before practice.

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:
just did a quick morning shakeout when i woke up. bob told me to take the day off and said if i wanted to do anything to just keep it 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:
did some hurdle drills before conferences. warmed up and cooled down an 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 a short pre-meet run. felt fine.

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:
ran the hurdle prelims at the conference meet. i was really nervous before the race because i knew how badly we needed the points. my nervousness really showed before the race because i did a lot of pacing back and forth before the race instead of doing strides, which didn't help me at all. jossi pointed that out after the race and i fixed it the next day. the beginning of the race wasn't very pretty. i had a bad first two hurdles, but i started to pick it up over the first straightaway. i was in really good position coming into the last 100m to score if i could just dig deep and push through the hurdles. i've had lots of problems in past races finishing strong over the last hurdles because i get really tired and my form goes to shit. today though, i pushed myself throughout and my last two-three hurdles were my best. i beat a few guys at the line and wound up running a 60.xx. i was really upset immediately after the race because i thought the time wouldn't be good enough to make the finals. tom and jossi said i had the third fastest time of non-heat winners before the final heat went off and i didn't think that would be enough to get through to the next day. somehow, i managed to get 7th in the prelims and made it to the finals tomorrow though. i know i can shave a lot of time off today just by fixing my shitty start and closing like i did today.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary: