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ran the hurdle finals on the last day of conferences. i was actually less nervous today than i was yesterday, strangely. I did my usual warm up but did a lot more strides before the race like i should have done yesterday. the start of the race was just like yesterday, which was very bad and made even worse by the fact that i was in lane one. i had two terrible first hurdles and being in lane one made it seem like i had no chance of catching anyone. i picked it up a lot over the next 200m and came into the last straightaway close 3 guys, 2 of which i could beat and one of which would have to die pretty hard for me to catch. i heard jossi yell at me that I could get two of them, so i started kicking and moved very well over the last three hurdles. i was dead even with the hopkins guy in lane 8 going down all the hurdles, but i sprinted really hard after the last hurdle and beat him out by a few tenths of a second for 6th place in the race. i wound up running a 58.3, a pretty sizable PR and my first sign of real improvement this season. i've been hovering around 60 for almost the entire season, so it was nice to finally break through and have a good race, especially when it matters most. I warmed up for the 4x400 as an alternate, but i treated it as if i was racing. i did the warm-up on the infield of the track while the 5k was going on and it made me really want to run the 4x400. i heard james say before the race that he hoped that he didn't have to run the 4x400 because it was a lot of pressure, especially if the meet was going to come down to it, but there was nothing i wanted more at that moment than to be on the 4x400 and crush dickinson's team.

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actually didn't feel terrible, which was surprising. doing the warm up for the 4x400 probably helped.

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did some core work later on. i want to get into a good routine of core work for the summer. i slacked off a lot on that this year.

PM RUN

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warmed up and cooled down a nature trail. the workout was 2x400 at a little faster than 800 pace. the guys doing the workout all had faster PRs and goal paces than me, so i just tagged on to the back of the pack and hoped their pacing was on. i wanted to run a 57 for the first 400 and a 57-58 on the second 400. i wound up running 55-56 on the first 400 and a 58 on the second 400. since tom started the watch when the front of the crossed the line, he probably had me a little slower than i actually was. he said 56.mid, but it was probably more like 55.high or something like that. i felt pretty tired immediately after the first 400, but i felt better about 200m into the 600m jog. the second 400 was much more difficult and i was rigging pretty hard the last 100m, but that was mostly because of wind. overall, i didn't feel that tired after the workout, which is pretty encouraging. i think i'm in really good shape now and i could run a pretty fast 800 if i race smart. i'm going to race this weekend at kutztown and again at swat last chance. i think racing at kutztown is a good idea since i haven't run an outdoor 800 yet, so it should be a good rust-buster.

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was going to go longer but i felt pretty tired so i just cut the run short.

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standard pre-meet day. did strides after running.

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ran the 800 at the kutztown last chance meet. i'm not sure if it actually qualified as a last chance meet, or even a meet for that matter. it was a ridiculous showing of incompetence by the meet officials. the meet started off with a half hour delay because of rain, which was fine, but the steeplechase was also canceled and that was slated to take 40 minutes, so the meet should have been running ahead of schedule if anything. somehow, the meet officials found a way to get behind. so far behind that our race that was originally scheduled to be at 6:45 wound up going off at 8:20. we warmed up at 5:45 thinking it was going to be a normal meet and we wound up having to wait over two hours from the end of our (initial) warm up until the start of the race. i warmed up 3-4 more times before the race just doing 5 minute jogs around the infield trying to stay loose. i did a lot of stretching and strides as well to waste time. for an example of the ineptitude of the people running this meet, the 110 hurdles took 20 minutes to set up because only three people were setting the hurdles up. normally, three people set up each row of hurdles, but three people total set up all 110 hurdles for the entire race. riz and doug, coaches for the bees that have no affiliation with the meet at all, had to shuttle the starting blocks back and forth in a cart to make the meet move a little bit faster because the kutztown people thought it would be a great idea to move the starting blocks one at a time from the start of the 400s to the start of the 100s. we were all furious/incredulous with the people running the meet. anyway, to the actual race. i had done about 5-6 miles of warming up in total for the race, which exceeds any single day of mileage i've done for quite a while. i did what i had to to stay loose and ready to race, but doing that much running when i've become accustomed to low mileage was not the best situation. i got out pretty well in the race and was in the outside of lane one right behind the leaders. i felt pretty relaxed the first 300 and thought i might be able to pull off a good race despite the shitty conditions (not the weather, which was perfect, but the conditions made by the racing officials). i raced too aggressively though and took the lead with a lap to go. i did far too much work going into the lead and running on the leaders' shoulders in the first part of the race; i should have just sat in the back of the pack like i usually do and made a move the last 300. being a sprinter and running so many 4x400s had made me an impatient racer. in the 4x400, passing people early on was a good thing and doing the work wasn't necessarily something to be worried about. that is definitely not the case in an 800. i was passed by everyone else in the heat (there were only four other guys) and i just never responded. my legs wouldn't respond, my arms felt tired, and i essentially stopped racing the last lap. i dragged myself across the line in a 2:03 after a 58 first lap. i definitely should have been able to hold on for faster than a 65 last lap, i'm in much better shape than that. i let the shitty conditions and my mistakes get to me instead of pushing through it. if i want to run a good race at swat, i'm going to have to race much smarter. obviously, conditions like these are rare and, i hope, will never occur again. i think if i can keep myself in the race, then there's no reason i can't win my heat at swat, especially since i have decent closing speed. if the race is a strength race, then i can't outlast them because i haven't put in enough mileage over the season, but if its a kicker's race, then i think i'll have a good shot. i just need to remember how to race an 800 instead of treating like a 4x400. I think its also good to point out that this was my first outdoor 800, so its a pretty big change from sprinting/hurdling to having to race tactically. there are no tactics in hurdles or sprints; you just have to run fast. coming into this season, i had three main goals: to stay healthy, score at conferences in the hurdles, and run a PR in the 800. My biggest goal was to stay healthy, which jossi helped me achieve by sending me the knee exercises. I was really worried early in the season that I wouldn't be able to stay healthy because I had had knee problems for so long, so it was really nice to start running 7 days a week again instead of doing one-two days on the exercise bike. I knew that if I could stay healthy, I could turn in some solid performances. I also wanted to take the next step forward in the hurdles and score points for the team. last year, i was ninth in the conference meet and just barely missed a spot in the finals after less than one season of hurdling, so i really wanted to help the team out and score points. while i consider myself a middle-distance runner, i knew i wouldn't be able to score points in those events because they are so loaded, mainly with guys from our team. there's just no way that I could score in an event with guys like schoch, ivo, and golato, especially if i was only running 5 days a week. while there may be a time when i can score in the mid-distance events, it just wasn't in the cards this year with all my knee issues. my final goal, which i deemed least important, was to run a PR in the 800. i haven't run a PR in the 800 since my senior year of high school and i really wanted to improve in that event, partly for the satisfaction of improving, but mostly to prove to myself that I've improved as a runner since high school. i've gotten better at events like the hurdles and the 400, but i was bound to get better at those just because i'm doing them more. even if i don't run a PR at swat, i would still consider this season the most successful one i've had at Haverford because this is the first time i've stayed healthy throughout the season and i managed to score points at conferences, even though i still kind of suck at some aspects of hurdling. i know the last part of this log entry doesn't have much to do with the kutztown race and its more of an end of season reflection sort of thing, i included because this was what was going through my head after the race.

PM RUN

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AM RUN

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ran a few trails. felt really tired/lethargic in the beginning, but i felt much better at the end.

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AM RUN

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did two miles for a warm up and cool down. the workout was 6x300. tom told me to do the first two intervals with jiggy and ivo at 43-44 and the last four intervals with siqs and SFD at 45. i felt pretty relaxed for all of the intervals except for the last two. i decided to lead the second to last interval because i felt bad making siqs and dave do all the work. it was pretty windy along the straightaway, which made me strain a little bit. i fell off pace slightly on the last interval and probably hit 46-47. overall, this was a pretty good workout for me. i was feeling pretty tired before the workout, so to still be able to do all of it at the pace tom expected was encouraging. i was really questioning whether or not i was in the type of shape necessary to run a PR in the 800 after my race on saturday, but i think i can still manage to pull one off at swat if i race smart. tom pointed out after the workout that when i was passed by the field on the beginning of the last lap, i tensed up and essentially stopped racing. i tried to take the lead going into the last lap, but when everyone passed me instead, it messed up my plan and i let it get to me too much. if i make a move into the lead, i need to make it a decisive move and just go for it. otherwise, i should stay tucked into the back of the pack and focus on doing less work. i think if i race smart, i can run really well. did some core work later on.

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ran a few trails with gus, siqs, and jiggy. felt ok, fairly tired but not exhausted. i jossi-cised before running. i've kept forgetting to do that ever since classes ended.

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warmed up two miles and cooled down a mile. the workout was 2x150(glorified strides) followed by one 400. we had a 250 rest between 150s and about 5 minute rest between the 150s and the 400. we didn't time the 150s, but the 400 was in 55.xx high or 56 low. tom told me to run a little slower than igor(he was supposed to run 56 and i was supposed to run 57), so i thought being slightly behind him would be good, but it was still a little too fast. i felt like was straining a little bit on the 400, which was understandable since it was much faster than my expected race pace. we did 4 grass strides after the 400 at Tom's suggestion.

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ran early. felt pretty decent, i did some stretching after the run.

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standard pre-meet. ran the washington township version of a road loop.

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warmed up a little under 3 miles and cooled down for 10 minutes. ran the 800 at the swat last chance meet. i was a little worried before the race because i wasn't feeling that great and i was really starting to feel the end of season exhaustion. even though i was apprehensive about the race, i surprisingly wasn't worried. i got out a little slow in the race and went right to the back. since i wasn't feeling great, my plan was to let everyone else do the work and to just sit in the back. i went through 400 in 58.xx high and i started to pass people with 300m to go. as i started passing people, i realized that i actually felt pretty good and i started to pick it up a lot. i went from last to passing about 4 people over the last 150m and outkicked one guy in the last 20m of the race. this was exactly how i wanted to race today and i'm glad i could make my racing plan work. last race, i got too anxious and took the lead too soon and got passed by the entire field soon after that. it was the exact opposite situation i was in today. my high school coach always preached that the best racing strategy was to sit in the back and start passing people late in the race. he always said that passing people gave you confidence and made you want to run faster. its always better to be the one passing other people instead of the one being passed. i think one of my biggest problems last race was that i just gave up when everyone passed me. i let the exhaustion and pain set in and i didn't fight back. today, thankfully, was different. i wound up splitting a 59.xx last lap and running a 1:58.94 for a PR. its been a long time since i've run a PR in any of my main events, 800 or mile, from high school, so it was nice to finally run one.

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just did a slow run loosen up my legs. i don't like taking a day off after racing unless i'm really sick. i did some core work later on. i plan on getting into a constant, every other day routine of core work for the entire summer. thats one thing i was really lacking this past season and i think it really helps running and injury prevention.

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took today off. i'll run every other day for the next two weeks and get into xc mileage after that. i did some jossi-cising when i woke up. i want to get into a good habit of jossi-cising everyday to strengthen my legs and prevent future injury.

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did a short out and back from my house. jossi-cised before running. did some core work as well.

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didn't run today. jossi-cised anyway.

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did another short run today. jossi-cised before running and did some core work afterwards.

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AM RUN

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jossi-cised before running. did core work afterwards.

PM RUN

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AM RUN

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didn't run today. jossi-cised in the morning.

PM RUN

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AM RUN

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jossi-cised before running. did core work afterwards.

PM RUN

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AM RUN

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no run. jossi-cised in the morning.

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jossi-cised in the morning and did core work after running. i ran too late in the morning and it was already really hot and humid, so i felt really dehydrated. i was spoiled by the cool weather recently. i'm going to have to start waking up earlier or doing night runs to avoid the heat.

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no run. jossi-cised and did light core work today since i won't be able to do it tomorrow.

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spent the day at the shore.

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AM RUN

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did a night run. i woke up too late and it was really hot, so i waited until around 8:30 to run. jossi-cised and did core work afterward.

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AM RUN

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i woke up early and it was still really humid and hot. i felt fine in the beginning, but i had some stomach problems towards the end. i forgot to jossi-cise.

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ran a short loop around chapel heights road and hurfville-cross keys road. i'll probably do this loop more often when i start doing doubles. i only want to run about 20 miles this week to start off easy and avoid injury. last time, i think i got injured because i picked up the mileage too soon. this could change, but my plan for now is to run a 20m week, two 30m week, two 40m weeks, and two 50m weeks and then go from there. i want to hit 70m by the end of the summer if possible. when i say two 30m weeks, i mean 30-35 and then 35-40. i'll pick it up by about 5 miles a week. again, this could change. if i follow this plan, i'll be at about 60m a week by the third week of july. thats a very similar time frame compared to last year, and i was in pretty decent shape in the beginning of xc last year. if i do all the little things too, i should be in a good place come xc. did core work and jossi-cising after running.

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