AM RUN

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

Summary:
ran 3 trails with a decent sized group. i felt pretty tired from yesterday so i took it really easy. i don't want to overdo it so early in the season.

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ran 2 trails with almost the entire team. i had felt sick all day(probably just a cold), but i didn't feel that bad while running. i bought some cold medicine to help with the symptoms and hopefully that will make me feel slightly better tomorrow.

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AM RUN

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warmed up and cooled down a trail. i was kind of worried about the race because i had been sick yesterday, but i took some medicine last night and this morning and i drank at least 3 liters of water before the race, so i felt better by race time. i was still tired from being sick, but i was fine otherwise. the race went out pretty fast and my first mile was in 5:25. i was with latenite at the mile and i really wanted to continue racing with him, but he got away from me up the first hill and i couldn't catch back up. i came through the two mile in 11:10 and i started picking it up a little bit for the last mile and i kicked at the end for a final time of 16:57. this is slower than i ran last year(16:40), but i was feeling a bit under the weather and the conditions were great for me last year, so i'm not worried. its only the first race and i know i'll get better as the season goes on.

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Shoe: asics air pegasus Title:

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AM RUN

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i had originally planned to do only 30 minutes on the trail and then do a harriton, but my legs were shot and i felt pretty shitty overall, so i just stayed on the trail to reduce the pounding on my legs. i jossi-cised and did core work after running.

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Shoe: asics air pegasus Title:

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did most of the run with igor, golato, timschoch, and desk. i felt a little bit better than yesterday. did strides after the run and jossi-cised later on.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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

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ran hill loop today in the pouring rain. the ford we usually cross were flooded and the last one we crossed was essentially wading through a river. i tried doing high knees through the water and almost got swept away. it was an awesome run, definitely one of the best i've had in a while. did strides after the run and did jossi-cising and core work later on.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran with sturner and some of the freshmen. i felt pretty decent throughout the run. it was the first time i've done the route and it was a decent run. took and ice bath after the run because my legs are still pretty sore from hill loop.

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Shoe: asics air pegasus Title:

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AM RUN

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ran with a giant group. finished up with part of a trail and did some strides. i felt pretty tired during the run, so its a good thing we didn't have the workout today. hopefully i feel better tomorrow.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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

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warmed up and cooled down 2 miles. splits were 6:01, 6:03. 6:04, 6:10, 6:02, 6:14. i felt really shitty on the first four even though i managed to go at a decent pace during the first three, but i felt much better on the fifth one. i don't really know why, but i just felt like i was more focused and into the workout on the fifth one and the last one. the last one was a struggle because i was already exhausted from the previous five. i originally wasn't going to do this one but igor talked me into it. i felt like the effort i put in for the last one was faster than all of my other intervals; i was surprised to see the time when i looked down at my watch when i crossed the line. overall, it was a better workout than last week. i never felt like i had to drop back from the group and if i didn't feel tired before the workout i think it would have been much easier. i definitely need to make it a priority to take my easy days very easy in the future.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran two trails and an 800 loop. i had to wake up early and get it out of the way because i had training for an autism program at 11. i felt pretty shitty on the first trail but i felt much better on the second trail and for the 800 loop.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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

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my right achilles started hurting about 15 minutes into the run so i decided to just stick with trail running today. its been slightly painful for the past few days, but today was particularly bad. im going to start icing it and i'll break in my new shoes tomorrow. i'll probably also try to stay on the trail as much as possible. i'll take some advil before i go to bed to reduce any swelling too. i felt fine other than that, although i was pretty tired towards the end. i wanted to squeeze out one more mile, but it just didn't seem worth it at the end.

PM RUN

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Shoe: asics air pegasus Title:

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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

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ran some trails with a large group. i felt pretty slow to start off but i felt better as we went along. i broke in my new shoes today and i didn't have any achilles problems, so i'll probably stick with those from now on. tom and bob also told me to start doing morning lifting instead of morning runs, so i started that today too. i'm going to try to do that every MWF since i don't have class until 10:30 now and not until 11:30 during the second quarter.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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

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ran a reverse hill loop today. overall, i think it was probably easier than hill loop, although the main difficulty lies in not being used to the hills going the opposite direction. you can kind of brace yourself and pace accordingly for the normal hill loop, but its more difficult going in reverse. my arms were really sore from lifting yesterday, but they loosened up after about 15 minutes. i'm probably going to take lifting a little lighter tomorrow to make running less difficult; i might have jumped into the weightlifting too quickly and i should probably have started out with less sets.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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got out of superlab late so i did some solo trails. i felt ok on the first few but pretty tired on the third one. stretched and did strides after running. i did lifting again in the morning. jossi-cised after running.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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

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Summary:
warmed up 15 minutes and cooled down for 10 minutes. the workout was supposed to be a 4 mile tempo in 24:20 followed by 6x800 in 2:50. we had a 10 minute rest between the tempo and the 800s and two minutes between 800s. i had some trouble with the tempo run because my stomach was killing me. i felt fine aerobically and my legs weren't tired. i finished the tempo in 24:05. i missed the first 800 because of an extended bathroom break and i jumped in for the second one. i felt pretty good and relaxed through all of the 800s. i ran 2:47, 2:49, and then 4 2:50 intervals. i ran 2:50 by myself since i missed the first one, although i felt like i was going faster because i was pretty tired by the end of the workout. overall, the workout was pretty good. if my stomach had been fine i would have been able to finish the workout without any issues and probably could have even gone faster on the tempo loop. this is definitely my best workout so far in the season because i was able to finish it without feeling exhausted. i always do better in cooler weather like we had today, so the change to fall weather should really benefit my running. hopefully they're aren't too many more hot days left in the season. i did some core work later on.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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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

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i felt pretty good throughout the run. my legs were tired, but i was fine otherwise. i lifted again in the morning.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran to belmont plateau with tolu. it was a really nice, relaxed long run and the weather was fantastic. definitely one of the best long runs i've had in a long time, probably since last summer. i was considering tacking on more when we got back to haverford, but i didn't want to miss the end of brunch. did core work later on.

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Shoe: asics air pegasus Title:

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AM RUN

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i had to go home last night to pick some things up, so i slept and ran at home. i felt really good for having done a long run yesterday.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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ran this somewhere between 63 and 64. i didn't have a watch today and the group i finished with did the loop in the mid 64s and i got stuck at a light for a minute or so and caught up with them. overall, it felt very easy and relaxed, even on the hills. i think i'm finally getting into decent shape. did 6 strides after running. lifted in the morning.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran three trails with dave, igor, peter, jack, and desk. we were going at a pretty decent pace, so i'll probably take it really easy tomorrow. did core work later on.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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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. i took it pretty easy today and just tried to relax. did some strides after running. lifted in the morning.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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warmed up a trail and cooled down a trail. i felt pretty mediocre before the race, so i tried to go out in the back and move up slowly. this really helped because i went out in 5:27 feeling really good and i passed about 8-10 guys over the next mile. as i kept passing people, i kept feeling better and i just settled into a groove for the next two miles steadily moving up. i probably passed somewhere between i went through the two mile mark in 11:03 and the 3 mile mark in 16:45, 12 seconds faster than my alumni time. my calves were really tight the last mile so i could no longer run on my toes as i had been for the entire race, so i lost some ground and time. i still finished in 22:23, which i'm pretty sure is a PR. overall, my mile splits were 5:27, 5:36, 5:42, and 5:38. the only person to pass me the entire race that I didn't pass back was soren during the last mile. if my calves weren't so tight, i think i definitely could have gone with him. overall, this was a great race for me. i usually have horrible races in high humidity because it saps the water out of me and i become dehydrated almost immediately, but i managed to push through that today. I've been doing workouts at 6:00 or slower pace and today I averaged 5:36 miles, so i think that shows that i'm definitely progressing. i need to work on strengthening my calves more so they don't become as tight during races, which will ultimately come from doing more workouts. also, i noticed an improvement from lifting already. normally my arms are the first thing to get tired and i can't maintain speed towards the end of the race, but i didn't have any issues with that today. this was definitely an encouraging race and i think it bodes well for the rest of the season. i did core work later on.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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

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ran this with mostly timschoch and siqs. ran a very slow, easy golf courses. my calves were really tight to begin the run, but they felt better by the end. i lifted in the morning.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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did a long run out to fairmount park again. instead of just turning around when i got there, i did about 20 minutes of running through the trails and then headed back. i felt surprisingly really good during the long run. my calves were tight all yesterday but they felt much better today. i stretched and did some strides after running.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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

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ran a few trails. i felt pretty tired, so i decided to only go 6 instead of 8 like i originally planned. rest is more important than getting in an extra two miles. i did core work and jossi-cised later on.

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Shoe: asics air pegasus Title:

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AM RUN

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

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lifted in the morning. warmed up and cooled down a trail. workout was alumni in 6:00 followed by two sets of 4x400 at 83 and a final alumni interval. the rest was 400m after the first alumni, 100m between 400s, and 500m between the two sets of 400s and between the last set and the alumni. our splits were 5:56, 83, 83, 81, 83, 82, 82, 83, 84, 6:04. the workout felt very smooth overall and i didn't feel like i was straining at all. i didn't even have to get on my toes for any of the intervals, i just cruised through them. i felt pretty tired before the workout, so i was surprised to feel so relaxed.

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Shoe: asics air pegasus Title:

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AM RUN

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ran 3 trails and a little extra with robocop and kyle. felt ok.

PM RUN

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Shoe: asics air pegasus Title:

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ran most of this with daisy. i felt ok. i was pretty tired this morning but i felt better as the day went on. i did strides and stretched after running. i lifted in the morning and i did core work after running.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran standard pre-race trails. i felt ok. did strides after the run.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
warmed up 25 minutes and cooled down for 20 minutes. the warm up was longer than i wanted; i probably should have only gone for 18-20 minutes. i felt pretty decent before the race, but just judging by the warm up i knew it was going to be a rough day. there was mud everywhere and some areas were completely destroyed. i got out towards the back of the goat pack and came through the first mile pretty easily in 5:3x. i started to pick it up and pass people like i did last week to try to get myself going, but it wasn't as effective. it was too difficult to pass people through the mud and it required too much weaving. i spent a lot of energy passing people when i probably should have waited for a better time. i came through the 3 mile in 17:12 which was slower than i had wanted to run, but it wasn't a day to run fast so i wasn't too distressed. i just kept trying to pass people and keep focused. by the time i reached the last mile, i was really exhausted. my stride is pretty long and i don't do well in mud. my legs start flailing when i try to maintain speed or go faster and i wind up wasting a lot of energy. in the future, i need to focus on maintaining a short, fast stride when going through the mud so i don't have that problem. i tried to pick it up with 1k to go, but i just didn't have enough left. i wound up getting passed by a lot of people and i just couldn't put up a fight, which was really frustrating. i ran 29:01. i'm not really concerned about the time since i know it was a messy course. i competed fairly well until the end, which is just something i'll have to work on. if we have decent conditions at the princeton race, i know i can run a good race.

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