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:
same as yesterday. had to turn around almost immediately. my ankle isn't swollen or show any other sign of injury aside from pain while running. did an hour on the exercise bike.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

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

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same as yesterday. i realized that i could probably help the healing process by taking advil to reduce any inflammation. i took three advil twice htat day.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

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lifted in the morning. took advil again throughout the day. did the exercise bike for an hour. i tried doing the bike at a more difficult setting to get some variety in, but my ankle started to hurt so i kept it at a medium level.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

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

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tried running again and turned on about the same point. the ankle pain wasn't as bad as it has been and i think i could have pushed through it and done at least a 4 mile run, but i want it to be totally healthy and not just passable. i'm not sure if the reduction in pain is due to it healing or just lots of advil. did an hour on the bike and core work.

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:

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

Summary:
didn't go to haverford today to do the workout with the rest of the team. i tried running in the morning but my ankle still hurt, although it is finally starting to feel better. i did a fake workout on the bike. did 30 seconds on with a minute rest in between. tom told me to do 10x200 on my high school track if my ankle felt better, so i just did that on the bike instead. 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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Shoe: asics air pegasus Title: add a shoe: delete a shoe: asics air pegasus

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exercise bike again.

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

Summary:
i was getting tired of not running so i decided to do at least a short run today unless my ankle had severe pain. i only ran for two miles, but i didn't have that much ankle pain. I think a few more days of short runs and exercise bike supplements will leave me healthy again. if im not totally fine by tuesday, i'm just going to run a normal run anyway and see what happens.

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:
same as yesterday.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

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

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did a workout on the bike today. i was going to do it yesterday but I got Tom's email late and had already done something on the bike. did a bike version of 8x400 and 4x200 with a minute rest in between. did 8xa minute on and 4x30 seconds on. had to stop briefly (about a minute) after the fifth interval because my ankle hurt a little bit, but it didn't hurt again once i restarted. 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

Minutes: Type: run workout race cross training Miles:

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

Summary:
did another hour on the bike.

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:
lifted in the morning. i tried to run again this morning and i had no pain in my ankle at all. i was really excited/happy/relieved, so i pounded the last two miles. i was actually a little under 28. i felt slightly out of shape, but thats to be expected after not running for almost two weeks. the exercise bike is nice, but its no substitute for running. i'm going to start jossi-cising again so i reduce the load on my legs as i get back into running. last year, i made the mistake of jumping into high mileage right after an extended break and got hurt again and i'm going to make sure that doesn't happen again. i also just remembered that i can do a deep tissue massage on my ankle to help too. i'm going to take the rest of this week fairly easy (all 4-6 mile runs) to ease back into it and see where i'm at when we get back to haverford.

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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Summary:
still fine. jossi-cised and did core work before running. will do the deep tissue massage 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:
had minor ankle pain in the middle of the run, but i don't think its anything to worry about. today was the first day i didn't take any advil. lifted and jossi-cised before running. i'll do the deep tissue massage 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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Summary:
felt fine aside from right hamstring tightness. i stretched after the run. will do a deep tissue massage later on. did core work.

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:
my ankle felt fine, but my right knee is starting to hurt instead. this happened before during the early part of the summer and it went away on its own, so i'm hoping that will be the case again.

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

Summary:
did a short run today in the hopes that my knee will feel better tomorrow. 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

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

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Summary:
warmed up a trail and cooled down a mile on the track. i did a light cool down because i didn't want to overdo the mileage. the rest of the guys did a three mile tempo before this workout but Tom thought it was best that I just do the track portion to avoid running on the road. did 10x200 with stackman and gabe and eventually just stackman because gabe wasn't feeling well. ran 32, 34, 33, 33, 33, 32, 33, 33, 33, 33. had a 200 jog in between intervals. i was initially apprehensive about doing the workout, but my knee and ankle felt fine during the warm up so i decided to give it a shot. my knee felt fine throughout the workout and my ankle only hurt a little bit. i felt pretty out of shape, as expected. my legs weren't that tired, but i felt more tired than i should have been aerobically and my form was really bad; i could feel my stride getting longer as i get more tired and my arms started to swing farther out instead of pumping them to maintain speed. i think these problems are just from not running much in the past two weeks. It should all be fine after a few more workouts. iced my ankle after practice and took advil. did core work.

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 with marcus. i felt fine for most of it, but i could feel a slight pain in my ankle towards the end. i stretched, iced, and took advil after running.

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

Summary:
ran a trail with a giant group of goats. did some strides afterward. my ankle hurt a little in the beginning but felt fine at the end.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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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:
warmed up and cooled down for two miles. ran the 800. i felt absolutely no pressure before this race until the last ten minutes or so before the gun. there was really no reason to; i have only run two of the past four weeks and my combined mileage in those weeks doesn't equal my highest mileage week, so my expectations were fairly low. my goal was to run around what I ran at the first meet, which was 2:02. if i could manage to not lose any ground on where i was before winter break, i would consider that an accomplishment. my race plan was the same as it usually is: sit on the leaders and kick at the end. the race got out pretty fast in 29. i sat behind the lead guy for the first two and half laps until he started to slow down. he kept speeding up and slowing down at weird points and i had to constantly adjust my stride to account for that so i wouldn't trip. i tried to pass him and make a move with about 350 to go and as i swung around him and onto the turn, some jackass from TCNJ cut me off and almost tripped me. i almost had to stop entirely and start running again so i lost a lot of time there. if he had just passed me and i hadn't tripped, i think i could have gone with him and potentially beaten him, but i lost momentum and had to try to catch up. i wasn't able to catch him because i'm honestly just not in good enough shape at this point. my splits were 29, 61 and 62 for the last 400 (i don't know the 600 split) for a time of 2:03.4, which is less than a second off of my time at the holiday meet. overall, this was a really good race, especially considering the circumstances. i've done one workout in the past month and have run maybe a total of 50 miles in that time span but i still managed to come through and match my season best time. Tom said he was really impressed with my performance, which gives me a lot of confidence that I can bounce back from this and have a great season even after the setback. I just need to be careful and not get impatient with running low mileage and good things will happen. I also got new spikes (I didn't wear them for the race because they aren't broken in yet) including a new pair of sprinting spikes for 4x400s and the 400 hurdles. I think they'll help me stay on more toes more and at the very least will give me another option and put less wear on my victories.

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:
felt fine. my ankle hurt a little bit in the beginning and afterward. it feels kind of like my knee tendonitis did last year now. skippy told me that he had ankle problems in the past and that Curt had a few good exercises for them, so I'm going to see him on Monday or Tuesday so i can get the ankle version of jossi-cises. did core work.

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 a lady and two road loops. felt fine, still a little sore/stiff from racing and running on ice yesterday. stretched 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:

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

Summary:
ran two road loops and a reverse lady. felt fine. did some strides after running. i talked to the trainers about ankle exercises and they showed me a few that should, hopefully, strengthen my ankle and prevent future injury. i'll start doing those everyday. did core work.

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:

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

Summary:
warmed up 12 minute and cooled down a road loop. worked out with Jack, Soren, and Dave. the workout was supposed to be a three mile tempo (I only did a two mile tempo because I'm still on low mileage) and two sets of 5x200. the tempo was supposed to get steadily faster starting off with 6:10, 6:00, and 5:50. the 200s were supposed to be done in sets of 5 with the first three at 32-33 and the last two at 30-31. we were fast on the tempo with 11:26 for the last two miles (both miles at 5:43), but it felt fairly easy so i wasn't that worried. the first mile felt awkward because i haven't done a tempo in a while, but the second mile felt normal. i broke in my new spikes for the 200s. we hit pretty even splits for the entire workout. the first three 200s were all around 31.xx high to 32.xx low and the faster 200s were around 30.xx mid. i felt my right hamstring starting to cramp up during the last three 200s, but it never completely tightened so i was able to get through the workout with no problems. i think it was just the fact that we were working out on the outdoor track and i wasn't wearing half-tights. i iced it after the cool down and i'll keep an eye on it, but i don't think it will be an issue. I was really happy with this workout. everything felt relaxed and in control, which is in stark contrast to the workout i did last week. the only intervals that felt moderately difficult were the last two, and that was partly because my hamstring was cramping. I think that with a few more good weeks of training, I should be back to where I was before I was injured and maybe even ahead of where i was.

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

Summary:
started off with a large group doing trails and wound up with a smaller group of guys taking it easy. felt fine. my hamstring was fine; probably just from doing a workout in the cold yesterday like i originally thought.

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:

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

Summary:
warmed up a trail and cooled down a road loop. Tom said that our workout today was an 800 time trial. i wasn't thrilled when i heard this because i knew i was in no condition to run well. my legs were still sore from the workout and i was just feeling tired overall. i haven't gotten much sleep this week (i've averaged about 5.5 hours over the past two or three days and i usually get 7-8+) because i'm taking the MCATs tomorrow and i've been trying to study for that while doing schoolwork too. after i catch up on sleep and work, i should get back into my normal sleep/running rhythm. the race went out really fast in 28.xx, which i wasn't expecting. from there, pretty much every lap was slower than the last. my splits were 28.xx, 59, 1:32, and 2:06. it was a really dismal performance. my right hamstring, which felt tight towards the end of the last workout, tightened up again during the last two laps and during the cool down. i iced it after the cool down and i'll wear long tights the next few days to keep it warm. i'm not worried about this time at all. Tom told me last week that i should take two easy days before the meets for the rest of the season because i missed so much time and would feel worse than the other guys would, and that definitely showed today. I don't think this race is indicative of my fitness, but is more likely a sign that i haven't gotten as much sleep as i've needed and have just been having a stressful week overall. i'm still not happy with the performance, but its nothing to lose sleep over.

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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Summary:
did two trails. my right hamstring was pretty tight in the beginning but loosened up by the end. i stretched it out 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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Summary:
ran a trail. my hamstring had been bothering me since tuesday, but today was by far the worst. normally it feels better as i run, but it felt progressively worse to the point that it was hindering my stride. i decided to stop after one trail to not make it worse. i iced it and stretched after running. i took advil before i went to bed as well to reduce any inflammation.

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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Summary:
didn't run today. i'm hoping a day off will fix my hamstring issue before it turns into something bigger.

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

Summary:
could only get through a trail because my hamstring was really tight. i went to see curt and he said that i did strain it, but it isn't that bad and i should be fine if i don't push it. he said i can still run, but should heat before running and not do anything involving acceleration (workouts) until it feels fine again. he also said to ice and take ibuprofen, as i was already doing. i'm going to see him on wednesday so he can show me some strengthening drills as well. he was unclear if i would be ready to go for the meet this week, but he seemed fairly optimistic and said i shouldn't need to take time completely off from running, which was what i initially feared.

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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Summary:
ran two trails today after heating my hamstring. felt like the first day after i hurt my hamstring, so the pain wasn't that bad. i stretched, foam rolled, and iced after running. i took ibuprofen after practice.

PM RUN

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