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:
stretched before practice. i didn't lift because we did the workout today and alec didn't want to. i warmed up 2.5 and cooled down three miles. the workout was 4x800 in 2:45 on the chill 800 loop. tom suggested the workout type, although he didn't specify a pace. i didn't really know what pace to aim for, so i checked my log and saw i did a workout at 2:40 and another at 2:50 for this type of workout, so i went in the middle to see what would happen. we settled on 3 minutes rest. we ran 2:40, 2:42, 2:45, and 2:43. alec skipped the third one because he wasn't feeling good. this was not a good workout. i was over ambitious on the interval speed. i should have done six slower ones instead of trying to do four faster ones. thats a mistake i haven't made in a long time. my hamstring was tight throughout the workout and my knee was clicking as well, although the clicking wasn't painful. my breathing also wasn't very controlled. even though i botched this workout, i'm not that worried. its the first day of October and i don't have a meaningful race until January. if anything, its just a reminder that I have a lot of work to do and that i need to stay focused.

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:

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Summary:
stretched in the morning. didn't feel that good today. my ankle has been hurting a lot recently, although it has been overshadowed by hamstring/knee clicking. the workout yesterday exacerbated it and now it felt much worse. i iced it after running. i wanted to go longer, but i figured it wasn't worth while to continue running if i felt terrible.

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:
didn't get to stretch in the morning because i had to get up at 6:50 to go to Penn on time to collect samples. got back to campus around 11:00 and spent some time in lab before going to class. had time to stretch before running though. my ankle hurt a lot while walking to the train station but didn't bother me other than that. lifted and did core before running. took it really easy since i didn't feel that great.

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:
wasn't able to stretch today because i woke up at around 6:30AM to go into lab and i was moving around all day until 7:00. I had a pretty rough day, so i pounded the run. my hamstring felt fine even though i didn't stretch. my ankle is still tender though. did core after.

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 to get up for lab early again and forgot to stretch later on. i was doing so well with that until the last few days. lifted and did core before running. my hamstring felt fine, a little tight but not bad.

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:
stretched before running. ran the first part with alec. felt decent until the end when my hamstring started to hurt. it seems like all the runs i do over 5-6 miles result in more severe hamstring pain. i stretched out more after i finished.

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:
stretched in the morning before running. felt kind of tired on the run, probably from running so much yesterday. i decided to not push it and just do another week around 35. i might start increasing the mileage more slowly since runs over 5-6 miles make my hamstring pain more intense.

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:
stretched in the morning. lifted and did core before running. i used to do all of my upper body lifting on one day, but i think i'm maxing out on the benefit that is giving me, so I am splitting up my routine. i am doing shoulders and chest on MWF and biceps/triceps on TSa(can't do thursday). i will add more exercises to each day than i have been doing separately. i ran this with a changing crew, but all of it with james. we were going around 7:20 pace for the first two trails and then slowed it down for the last one. my hamstring hurt a lot after the run. i iced it.

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:
stretched in the morning. lifted before running. my hamstring hurt a lot yesterday after running, so i started off taking it easy. eventually, i started to feel good and picked it up a bit. did plyometrics after running: 100 yards of high knees, a-skips, lunges, and butt kicks.

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:

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Summary:
didn't get to stretch in the morning. i was busy all day until practice. lifted before running. felt fine on the run despite not stretching. did strides afterward. my hamstring felt fine on the strides and my knee wasn't clicking as much as usual. my legs aren't sore from plyos yesterday, so i might need to do two sets next time.

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:

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Summary:
stretched, lifted, and did core in the morning. i had to be in lab by 10AM, so i had to skip running until later. i didn't have a lot of time, so i just did an easy run today. i'll do a longer run either tomorrow or saturday to make up for it. felt fine.

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:

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Summary:
did a quick run because i was busy all day. had a midterm and had to spend most of the day in lab trying to fix things. its not going very well.

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:
stretched and did 2xcore before running. i wanted to lift, but the weight room was closed. i did a set of plyometrics after running as well. my experiment failed, so i was trying to blow off steam by working out. i was planning on working at Penn over the break, but since this experiment failed i can't proceed to the next one so everything is a wash. it really sucks because the thing i need to get done takes 5 consecutive days of 5-8+ hours, so doing it during the school week would be difficult. i was hoping to knock it out over break, but it looks like i'll have to postpone it. did pull ups and pushups 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:
stretched, did 2xcore, and did push ups before running. i felt pretty tired while running, probably from not eating well enough. my knee was also hurting a little bit, so i cut the run short. i was planning to do 7 today and get 40 for the week, but i think 38 is acceptable. my legs didn't feel that sore from the plyos 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:

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Summary:
my experiment failed again yesterday, so I decided to just give up and go home. I need a break from lab. i felt great today so i just pounded the run. i did most of the run at around 6:15 pace. lifted and did core when i got home.

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:
stretched in the morning. decided to run at GCC today since I haven't been there in a while. took it relatively easy for the hilly and uneven portion of the woods and picked it up when i was out of the woods. it was nice to get some rolling hills in. did 2 sets of plyometrics after running: 200 yards of high knees, a-skips, lunges, and butt kicks. i didn't feel that tired after doing them so i will probably start doing frog hops next week or tossing in some extra sets of A-skips. did core after.

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:
lifted in the morning. forgot to stretch, which came back to bite me on the run. my hamstring was really tight the last few miles, although this could also be because i've done three straight high volume days (at least for my current fitness level) and not due to lack of stretching. did core after running.

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'm visiting grace in pittsburgh this weekend, so I got up really early (around 6:00) to get a short run in before leaving. i actually felt fine, which is encouraging.

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:
stretched before running. ran to schenely park from Grace's dorm. felt pretty tired, probably from not eating enough yesterday. my hamstring was fine though.

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:
didn't run

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:
didn't run

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:
lifted and did core before running. i left my watch in pittsburgh, so i wasn't able to time the run. it should have been around 7 miles though (two trails and a lady). i forgot to stretch in the morning, but my hamstring still felt fine.

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:
stretched in the morning and lifted before running. i felt pretty good on the run. i thought about going around 10, but i figured it would be better to do the plyos today instead. i did 2 sets of plyos: 200 yards of high knees, a-skips, lunges, and butt kicks. my hamstring hurt towards the end of the run, but felt fine on the plyos.

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:
lifted and did core before running. alec wanted to explore today for a short 4 mile run, but we wound up getting lost and ended up running down haverford road to manoa road and came out at lankenau hospital across from the seminary. we just took route 30 back. i felt fine and my hamstring didn't hurt at all. things are really starting to shape up for my training.

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:

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Summary:
lifted and did core between classes since i miss practice on Thursdays for the Spectrum. did an easy five after lab. i decided to take today easy so i can either plyometrics or hill loop tomorrow. my legs are still fairly sore from plyos on thursday, mostly my hamstrings and glutes.

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:
didn't lift or do core today. i was running around all day and couldn't get to practice until 4:30, so i just ran did one set of plyometrics. only did one set because my knees hurt a little bit. its probably best to build those up slowly anyway. decided to not do hill loop because i was having stomach issues on the first mile.

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 before conferences in the morning. i wanted to run longer, but my hamstring was hurting so i stopped early. standing up all day ushering people around the course didn't help my hamstring either, although it feels better now.

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:

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Summary:
stretched and did core before running. ran a lady solo and then a trail with jossi and nathan patton. my hamstring felt much better after stretching.

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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Summary:
didn't run today because of the storm. did 2xcore, push ups, and plyometrics with alec and james in leeds. we did high knees, lunges, and prisoner squats down the hallway a few times.

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:
stretched, did core, and lifted before running. ran in the fieldhouse, running the first three miles solo and the last two with chris. finished with a set of plyometrics. did 100m of high knees, a-skips, lunges, butt kicks, and 50m of frog hops. i did less frog hops than the others because they are the most difficult and i didn'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: run run workout race cross training Miles:

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Summary:
stretched, lifted, and did core before running. ran two ladies and part of a trail. wanted to go longer, but my hamstring was starting to hurt so i cut it short.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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