AM RUN

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stretched in the morning. lifted around 2:00. i had a meeting at 3:30, so I couldn't run then. i had to run around 7:00PM after the spectrum was over. my hamstring was really hurting, so I decided to cut the run short.

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had to go into Penn today. there were no buses running today, so i had to walk back and forth from my research building. I probably walked about 7 miles in total. my hamstring hurt again while running and I had to stop earlier than I wanted to again. I don't know what the problem is. I had a really good week last week and the last few days have been kicking my ass. maybe it was doing two consecutive days of plyometrics, although the first day was lighter than what I usually do.

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ran 3 trails, the first half of the run was with sam. felt good until i hit five miles when my hamstring started to hurt. my IT band is really tight and I think that might be part of the problem. i might get a foam roller to use in my stretching routine.

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AM RUN

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hamstring hurt a lot again.

PM RUN

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AM RUN

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lifted, stretched, and foam rolled in the morning. felt fine on the run today. my hamstring hurt a little towards the end, but it was fine overall. i did strides and core after running. my knee didn't click on the strides, which is encouraging.

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lifted, stretched, and foam rolled in the morning. warmed up a full trail and cooled down a road loop. workout was 4x200 in 35, 3x1000 in 3:35 (43 second per lap), and 4x200 in 35. the rest was 200 jog for the 200s and a minute rest for the 1000s. the pacing was horrible, as is expected in the first workout of the season. chris started off with a 37 and 33. i took over after that and hit 34.5 and 34.7. i led most of the laps for the 1ks as well. we hit 3:29, 3:29, and 3:33 for them. the first lap for each was a little fast and we got back on pace after that. i messed up the last set of 200s because bob said we went out to fast at the 50m mark and i slowed it down way too much and we ran a 39. chris took over after that and we hit 34 for the next two. the last one was a mess because everyone thought it would be a good idea to go as fast as possible. i didn't get a time, but it was faster than 35. overall, not a terribly taxing workout. my hamstring was fine up until the last 200s. it still hurts a lot now. i probably should have iced it. we did core after the cool down.

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stretched and foam rolled in the morning. my hamstring and lower back are really sore. ran with a group of mid-distance sprinters. ran down lancaster to villanova. zach thought it was 6 miles but i mapped it out and its about 7. i felt fine aside from my hamstring. i iced my hamstring after running.

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Shoe: asics air pegasus Title:

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did 4 miles and 1 set of plyometrics. i was kind of short on time today because i have a lot of things due next week. i wanted to get more miles in, but I just didn't have the time.

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had to go into Penn again today. the fish facility was flooded, so I couldn't get my embryos. if I can't get them by tomorrow morning, I will need to skip nationals to get back on track. i'm already a month behind my initial goals and I need to get at least this half of the project done before winter break so I know if I have a job next year. I'm really banking on this project working out and taking my gap year to finish the research, but I don't want to put all my eggs in this basket without knowing that it will pay off. aside from that, the workout today was 6x200 in 32. warmed up a trail and cooled down for two miles. splits were 33, 34, 32.04, 33, 33, 31.94. I led the third and last one. overall, i felt fine despite walking so much today (probably around 7 miles again) and doing plyometrics yesterday. my left leg was a little tight on the cool down, but not bad.

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only got like 6 hours of sleep. had to go into Penn at 6:30. the fish I am working with can't survive the travel in the cold, so I am keeping them there and just traveling back and forth. if things go well, I should only need to do this for two-three weeks and I won't need to go back until March-ish. stretched and foam rolled before running. my calves were really tight but my hamstring was fine.

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Shoe: asics air pegasus Title:

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AM RUN

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went into penn again this morning. once again, all of my embryos died. i still don't know what the problem is. i reduced a lot of variables by keeping them at penn this time, so i'm not sure what the issue is. i'm going to have to go into mini-thesis crisis mode because this stuff absolutely needs to get done before the end of the semester so I can solidify my plans for next year. i will be going into lab probably every morning around 6:30 until this part of the experiment is over. as far as running, my calves were still really sore. i had intended to go longer, but i figured we have the 600 time trial tomorrow and it might be best to just loosen up and hopefully reduce the tightness in my calves. hamstring was totally fine.

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AM RUN

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stretched and foam rolled in the morning. went into Penn today, but managed to get a solid 9 hours of sleep. Thankfully, I don't have much other work to do this week aside from lab, so I can go to bed early to compensate for getting up early. warmed up a trail and cooled down for 4 miles. we had a 600 time trial today. i wasn't sure about my race strategy until right before the race. i originally wanted to let someone else lead it and just kick hard the last lap, but when i thought about it, it seemed stupid. i have the fastest PR by far of the field (the mid-distance sprinters) except for alec, and he is also coming off an injury. so i decided to take the race from the gun and see what happened. i figured at the very least, it would be good race practice since this is a situation that i have historically struggled with. i got off the line slow, as usual, and i had to run in lane 3 until the first straightaway, after which i immediately went to the front. we came through in 29, which felt more like a 27-28 because i'm out of shape. i tried picking it up for the next lap but i came through in 29 again. i closed without rigging too much in 30 for a 1:28 effort and a wire-to-wire win. overall, i was satisfied with my performance. the time wasn't fast, but i'm also doing this off of 2 months of training and i only started workouts this week. i basically ran 1:28 off of base training (and not even that good of a base) and plyometrics. my hamstring also felt totally fine. if things continue as they are going, this is going to be a great season. I think that if i stay on my current pace, I should be able to run sub-2:00 by the gotham cup meet. I just need to keep doing the little things like core, lifting, and plyometrics because those are the things that will set me apart from the rest of the competition. my calves were extremely sore after the time trial, so i took an ice bath to hopefully reduce the tightness tomorrow. i need to start doing my plyos that focus on building calf muscle, so i'll probably start doing more A-skips. i'll see if i can look up some more exercises to do as well.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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stretched, foam rolled, did core, and lifted before running. went into Penn today at 6:30 so i was running on low sleep all day. my calves are still sore from yesterday, although they loosened up on the run. did 7.5 on the trail and another mile on the indoor track. hamstring felt mostly fine. a little sore at points throughout the day.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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i thought i had to go into lab in the afternoon, so i did a longish morning run so i would only have to do a few miles during a night run. my calves are still sore. hamstring hurt a bit.

PM RUN

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didn't have to go into lab. my embryos survived the last drug treatment though, so I think my lab problems are mostly solved. i'll still be going in everyday through Thanksgiving, but then I should be done until next semester. my calves and hamstring were still sore during the second run, my hamstring more so than earlier.

AM RUN

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didn't get to stretch today because I didn't have enough time. Thursdays are bad enough for me without the additional early morning lab time. i warmed up a trail and cooled down a mile. i didn't warm up as well as i should have because we got a later start than anticipated. wore racing flats for the workout. i thought spikes would exacerbate my already decimated calves. workout was 4x200, 4x400, and 4x200 all at 34s 200 pace with equal rest between intervals. the first half of this workout was rough. my calves felt terrible and my knee was starting to click a little bit. about half way through, i realized that really, i was just making excuses for myself. i've had a bad week, but thats no excuse for running poorly. i had flashbacks of my high school coach telling me to stop feeling sorry for myself and start running (his favorite motivational shout during races or workouts when someone is rigging hard) and i snapped out of it and started to run more smoothly and focus on my form and not my calf soreness. splits were 33.6, 34.9, 34.4, 34.5, 68.2, 69, 68.4, 68.4, 34.2, 34.4, 33.6, 34.2. i led everything except the second and fourth 200 and the second 400. overall, i feel this was a solid workout and it was a good confidence booster to go into this feeling like total shit and coming out finishing strong and feeling like I could do more if i had to. its good to know that even though physically i may have been out of it, i was mentally strong enough to get over it. i never felt like i was straining at any point and aerobically i felt fine and recovered within a minute of jogging. if not for my calves already being sore, this workout wouldn't have been a problem.

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AM RUN

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stretched and foam rolled in the morning. i had to go into Penn twice today and I took the train the second time, so i had to walk about 7 miles round trip. ran with chris and marcus when i got back from Penn the second time. my calves were extremely sore. i took an ice bath afterward and took ibuprofen as well.

PM RUN

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AM RUN

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stretched and foam rolled before running. my calves were really sore again.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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didn't stretch before running. stretching yesterday actually made my calves hurt more. today they weren't as bad. my hamstring hurt a little bit towards the end. felt great other than that. first "long run" in a while.

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Shoe: asics air pegasus Title:

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went at a pretty decent pace for most of the run. felt good. calves still moderately tight, but much better than before.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran about 70 minutes today. felt good. calves are feeling better and my hamstring is still fine.

PM RUN

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didn't run today. theres really no reason why. i lifted and did core in the morning before lab, but i was in lab until 7:00PM and i was really frustrated afterward and just wanted to go home, so i just left without running. i'll just tack on a few extra miles during the rest of the week.

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AM RUN

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ran a 5K at moorestown high school with xavier. i really had no expectations going into this race so i was just going to treat it as a workout effort. i knew beforehand i wasn't in shape to run a respectable 5K, so i tried to pace it out evenly. the course was really bad. it was very flat and involved a ton of really tight turns every 200-400m to keep the run on the high school campus. warmed up three miles and cooled down three miles. went out at what i thought was a moderate pace. it was hard to tell because a bunch of people, in typical fashion, tried to win the first 400m. eventually i settled in and came through the first mile in 5:30. i tried keeping this pace, but my calf started to cramp up and i had to slow it down. came through the second mile in 5:45. i got passed by a few people after the two mile mark, but i couldn't respond because my calves were too sore. i was a little disappointed after the race because i kind of just gave up. i didn't try to kick at all and i just cruised in for a 17:35 finish. overall, it wasn't that bad considering i didn't take this seriously, either before or during the race, but thats not the way i like to approach things. i'm more concerned about my calf soreness though. its going to be hard to run well consistently if my calves get annihilated after every workout or race. i was originally planning on doing plyos to strengthen them, but i realized it might not help because it would just perpetuate the soreness.

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ran with clemson at the high school. felt fine. my calves felt much better than they did after the 5K yesterday. foam rolled after running because my IT band was tight.

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ran with xavier, clemson, dentino, and paul szulewski (I think thats how you spell his last name. he runs for SJU). felt fine. my hamstring was a little tight because it was cold.

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i orginally planned to do a long run, but my hamstring really hurt today. this is probably my own fault since i have been negligent with stretching the past few days.

PM RUN

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AM RUN

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lifted, did core, stretched, and foam rolled during the morning. warmed up two miles and cooled down two miles. workout was 1200, two laps jogging, lap of straightaways, lap of jogging, 1000, two laps of jogging, one lap of straightaways, one lap of jogging, 800, two laps of jogging, lap of straightaways, 6 laps of jogging, 4 turnarounds. all of the intervals were at 80 second 400 pace. we ran 3:56, 3:17, and 2:35. all of the intervals were a little under. i led everything. the straightaways were supposed to be at 400 race pace, but i don't know what that it is right now, so i just sprinted fast. overall i felt pretty solid on this workout. i was able to do all of the work up front and remain comfortable. i was able to stay on pace for most of the laps, although i had a few screw ups which i compensated for later in the interval. i felt really smooth on the straightaways and turnarounds. it felt easy and i felt like i could have gone faster if i needed to, which is the point. i felt like i was driving my knees up better than i normally do. a pretty solid workout overall. my hamstring hurt a little bit after the workout, although it didn't hurt at all during the workout.

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lifted and did core in the morning. did 6 miles with the sprinters, then did 6 strides, and finished up with two more miles. everyone else was only doing 6 today and Tom wanted me to run with them and then add on if I felt good after the strides. I want to hit 60 miles this week, so I need to add on the extra mileage.

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stretched and foam rolled in the morning. warmed up a trail and cooled down a road loop. workout was 3x200 at 29, a lap jog, a lap walking, and another lap jogging, and then 3x200 in 30. the rest was a lap jog between intervals. the splits were 27.7, 30.4, 29.1, 29.8, 30, 30. i didn't feel like i was straining on any of them, although i could tell the first one was fast. i was able to recover aerobically within 100m and never felt like i was pushing myself to hit the times. somewhere in the workout, i strained my groin and it really hurts now. it hurt a lot on the cooldown, but i was able to tune it out during the workout. i iced it after running and i just took some ibuprofen. i'll take some more before i go to bed. hopefully this goes away soon because i'm feeling good about the race on Saturday. I'm in pretty good shape for this point in the season and for having not run all summer.

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Shoe: asics air pegasus Title:

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AM RUN

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lifted before running. ran early because i have the Spectrum later today. my groin actually felt ok. I took advil before running, which probably helped. it was still a little tender, but much better than yesterday. i iced it after running.

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ran a lady with the sprinters and did strides afterward. felt good. i'm excited to finally get back to racing tomorrow. it should be fun.

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