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:
stretched and foam rolled in the morning. warmed up 2 miles and cooled down 4 miles. my plan before the race was dependent on what heat i was in. if i was in the fast heat, i would race from the back and try to kick at the end. if i was in the slow heat, i would try to win, hopefully by sitting and kicking but taking it out hard if necessary. i was in the slow heat, so my original race plan was to wait the first 100m to see what would happen and hope that the SJU guy seeded behind me would take it out. unfortunately, it went out slow and i could tell in the first 50m that we were not going nearly as fast as i wanted, so i passed everyone on the inside and took the lead. i came through the 200m mark in 29, which was exactly where i wanted to be. i held the lead through the 400m mark and came through in 58-59, again where i wanted to be. the third lap was really bad. i slowed down unconsciously because i had been leading the race the entire time. eventually, some SJU guy passed me and i woke up and realized that i wasn't running fast and that i didn't even feel tired, so i repassed him with 250 to go and cruised through to the finish. i tried kicking, but its difficult to motivate yourself with no one around you. i wound up running 2:02.5. its hard to be disappointed with a win, so i won't be too hard on myself, but i definitely could have raced this better. i need to stop being afraid of taking out races and start to get out in the lead. i got out slow in this race and wound up getting spiked pretty badly, tearing my spikes and gauging my ankle. it also caused me to run a pretty lopsided first 200m, with a slow first 100 and fast second 100. what really gets me is that i ran a terrible third lap and let the SJU guy catch up to me. i should know by now that the third lap is the most important and sets you up for a good finish. i fell asleep and paid the price with a slower time. it will be easier in faster races where I am not the one leading, but that is still no excuse for getting complacent. overall, i'm happy with this race. i led the race almost wire-to-wire similar to the 600 time trial and i ran a similar time to what i ran last year at the holiday meet. essentially, i'm in a very similar place to where I was last year with significantly less training. in addition, last year i was in a competitive race and this year I didn't have much competition. I still have a long way to go if I want to reach my goals for the season, but this is a good first start.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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looked at the results from yesterday and saw that literally every SJU kid was overseeded by about 3-5 seconds. the two kids that were seeded ahead of me at 1:56 ran 2:01 and 2:02. shit like that really makes me angry because I might have been able to get into the fast heat and have been competitive for the win if their coach had seeded them realistically and not like they were all going to run PRs at the first meet of the season. i also put 4 seconds on the SJU kid that tried to pass me in the last 200m of the race, which makes me feel a little better. anyway, i felt pretty good on my run today. pounded a little bit for the first 8-9 miles and I started to feel tired over the last trail. probably because this is only my second run over 10 miles in a long time. it will take some getting used to.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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did a morning lift and core. ran trails with a bunch of the sprinter/mid-distance goats. felt fine. we went a little faster than i anticipated, but it wasn't too difficult. my legs were a little tired from the long run yesterday. did strides after running. did a second session of core work after running as well.

PM RUN

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AM RUN

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lifted and did core in the morning. ran trails with zach and ed. felt fine. my ankle was a little tender. i got spiked in the race on saturday and i have two cuts on my ankle. they're healing, but they keep breaking open when i run.

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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Summary:
warmed up two miles and cooled down for two miles. workout was 6x400 in 76, 75, 74, 73, 72, 71 with 100m jog rest followed by 500m jog rest and 800m straightaways. we wound up splitting 75, 73, 73, 72, 72, 71. i felt pretty good up until the last one. i still managed to finish strong, but it didn't feel comfortable. the 800m of straightaways wasn't that bad. overall, it was a decent effort. it was nice to get some strength work in, especially since I missed xc and will need to build up my aerobic strength more than guys coming off of xc.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran early in the morning. ran half of it solo and half with jack and daisy. felt surprisingly good. for whatever reason, i always feel better on morning runs than i do in the late afternoon. lifted and did core later on.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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lifted and did core in the morning. did a three mile warm up into a 25 minute tempo run. Tom suggested that we run around 6:30 pace, but I felt really good so i broke off from the group and averaged probably around 5:50 pace for the tempo portion of the run. i started off a little faster and slowed down a bit towards the end. its hard to stay locked in on the pace when you're running solo. i probably covered a little more than 4 miles in total. my hamstring felt totally fine and i felt great aerobically. it was nice to get an effort like that under my belt even though i didn't have an xc season. did some strides after the workout.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran with alec. felt pretty tired, but not sore. i should have gotten more sleep last night, so its mostly my fault. hamstring still feeling good.

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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had to get up really early to into Penn today. I'll have to make a second trip later tonight to finish up this portion of the experiment. felt fine on the run. started off slow and then picked it up towards the middle. went slower towards the end because my stomach started to hurt. my hamstring was a little sore, but otherwise i felt fine.

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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Summary:
lifted in the morning. warmed up and cooled down for two miles. the workout was a toll free 600 followed by 4 turnarounds. i was initially nervous for the workout because i felt really tired from getting up early and going into Penn. i started to relax after doing a few strides though. splits were 28, 29, and 30 for a 1:27 600. i led the entire thing. i went out exactly how i wanted to and about the same pace i would like to get out for an actual race. i slowed down the last 200 on purpose because i could feel myself straining and Tom said to keep it relaxed. I took it down a notch and just focused on finishing smoothly. overall, not a bad performance given my long run yesterday and not feeling great in general. i should run well on saturday if i have some competition this time.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Tom is giving us an impromptu mileage break week. at first, i was a little concerned about getting my mileage in since i just started making my way into decent mileage, but when i thought about i realized that this is probably the best idea. this is going to be a rough work week and there's no sense in pushing it too far at the end of the semester. i ran a lady and lifted afterward.

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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Summary:
warmed up 2 miles and cooled down two miles. workout was 400, 300, 200, and 100 at slightly faster than race pace with equal rest. i did the workout with dave and soren. we were aiming for 28-29s per 200. we hit 57.high, 43.mid, 29.mid, and i didn't time the 100. the workout was over very fast so there wasn't really time for exhaustion to kick in. it was a little harder to hit the times than i anticipated, probably from running the 600 on monday. not bad overall though. it gives me confidence that i can go out that fast and come back strong. Tom seeded me at a 1:58 for Saturday, so it should be a fast race. if things go well, i think i could run a nice PR, which would be great for this early in the season.

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:
stretched and foam rolled before running. first time in a while i've had time to do this. my hamstring hasn't given me any problems since i've stopped stretching, so i'm not too worried about it, but the stretching really helps my flexibility and makes me feel looser on runs. its definitely something i'll continue doing. felt fine today. not sore from yesterday, surprisingly, given that it was a moderately fast workout.

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 foam rolled in the morning. ran an easy 3 miles and did strides.

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:
stretched and foam rolled in the morning before warming up. did a 20 minute warm up followed by a bunch of strides. my goal coming into this race was to win. i realized i had some pretty good competition, both from my own teammates and from the one keystone guy that supposedly ran 1:51 in high school (only ran 1:58 today), so i knew winning would get me a decent time. i decided before the race that i was going to go for it and go out with the keystone guy and let him dictate the pace. my goal was to stay with him and try to outkick him at the end. my rationale was that racing him would be great training for racing the hopkins guys, especially since they have comparable PRs. he blasted the first 200 in 27 and i stayed a little back and came through in 28. i started to reel him in very slowly over the next 2 laps and i thought i had him with a lap to go and then my legs locked up. they just wouldn't move any faster. i was able to maintain some speed, but i probably closed pretty slow. my splits were 28, 57, ?, and 2:00.1. i'm a little disappointed in how i finished this race because i think i'm in better shape than that. i think if i had put myself in a better position and moved up slowly the middle two laps, i would have been in a better position and i would have had more adrenaline flowing for the final kick. not a terrible race and a decent start to competitive racing for the season, but I still have a long way to go. my ultimate goal is to win conferences, and to do that I need to be able to come back strong off a fast pace. i realize that this will be extremely difficult and that I am in no way the favorite, or even a favorite to score in the top 4, but I think i can do it. i've put in too much work to sell myself short now. this winter break is going to be all about getting the most out of my body. i'm going to get myself in a strict lifting, core, and stretching routine to supplement the mileage and workouts. I haven't decided yet if i want to add in plyometrics to that workload. normally i think of them as an off-season strengthening kind of thing, but i think they would help, especially since I don't race again for a month. my goal for winter break is to get in 60 miles every week starting next week and to lift 4-5 days a week and do core 5 days a week. if i can stick with this and still feel good on the workout days, I'll be in fantastic shape. this meet was a good starting point and a good way to establish myself as one of the top mid-distance guys on the team, but its just the start of what will be a great indoor campaign.

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 an easy 8 mile "long" run. it was a low mileage week, so i didn't want to overdo it today. felt tired, but not sore. my hamstring was a little tender the last few miles, probably from not stretching today and racing yesterday.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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lifted and did core in the morning. ran with chris and alec. felt fine.

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:
lifted and did core before running. Tom suggested that I make my non-workout days 6 miles and do doubles on some days, so thats what i'll do. i'll probably do two days of doubles this week to get used to it and do three next week.

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. will do a shorter run later on.

PM RUN

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Shoe: asics air pegasus Title:

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felt fine.

AM RUN

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

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Summary:
lifted and did core before running. my IT band was a little tight, so i did some foam rolling 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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lifted in the morning. ran the last half with jiggy. felt fine, although my hamstring was a little tight. I think the cold makes it worse.

PM RUN

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AM RUN

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woke up early to run, but i felt terrible and my throat was sore, so I decided to take today off and go easy tomorrow so I can hopefully knock this sickness out as soon as possible. I have to spend most of today in lab and then pick up Adam from the airport tonight, so if I'm feeling better I might do a night run when I get home just to shake out.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran early in the morning before going into lab. felt much better today. now for day 2 of spending 8+ hours in a dark room trying to get data for my thesis.

PM RUN

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AM RUN

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lifted and did core before running. had originally planned to do only 45 and do a shorter run later, but I ran into dentino and clemson and turned around to run with them. dentino was going about 6:15 pace, so i essentially did an impromptu steady state run for the middle 30 minutes of my run.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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lifted, did core, stretched, and foam rolled before running. felt pretty good today. still a little sick, but not bad.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran with xavier, clemson, and dentino. did most of the run with clemson because xavier and dentino wanted to run fast (6:20 pace for 12 miles). felt fine. IT band a little tight.

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:
lifted and did 2xcore before running. ran solo today since xavier and clemson were doing a workout. IT band felt tight. foam rolled after running.

PM RUN

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Shoe: asics air pegasus Title:

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IT band still tight. hurts more than usual, not sure why. could just be because of the cold.

AM RUN

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Summary:
felt fine. didn't do lifting or core because I woke up late and felt exhausted.

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:
stretched, foam rolled, and did core before running. did my long run today. felt fine aside from my left hip flexor and IT band hurting. I rolled out again after getting home because they were so tight.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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essentially ran through a wall of wind for 90% of the run. felt fine though. my IT band was feeling better. i rolled out after running anyway.

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:
ran a little longer today because i felt good. foam rolled and stretched in the morning and did 2xcore before running. i hurt my neck/shoulder while lifting before leaving for break and I aggravated it again today while lifting, so I will take a break from lifting until it feels better. I'll probably just start up again on Thursday and Friday and hope for the best.

PM RUN

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