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

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went to see curt before practice and he showed me some exercises to strengthen my hamstring. i'll start doing those every other day as he suggested. i heated my hamstring before running. i stretched, foam rolled, and iced after running. I took ibuprofen as well. felt fine while running. my hamstring was still really tight/sore though. Curt said I may be able to race this weekend and suggested I try to do some faster stuff tomorrow (Tom said 2x150) to see if I can go fast without hurting it more. hopefully that goes well.

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curt advised doing some fast strides today to see how my hamstring holds up. if it feels ok today, then i should be good to race on saturday. i heated my hamstring before the warm up. warmed up a trail and cooled down a mile. i did some strides until and had to wait to start until the bees were done taking up every lane of the track running in opposite directions. did two 150s in 19.6 and 20.0. Tom said that if i looked smooth and if i run that way on saturday, i'll be fine. my hamstring felt fine and didn't tense up while sprinting. its still pretty sore and tight, but it felt manageable on the 150s and strides and it surprisingly feels better with spikes on. i didn't have time to foam roll and i only iced for about 5 minutes.

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heated my hamstring before running. ran a trail and did some strides in my new sprinting spikes. i don't like them as much as the victories, but hopefully they break in well. stretched, foam rolled, and iced after running. my hamstring felt almost totally fine. it just hurt a little bit on the strides and at the beginning of my run.

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warmed up a trail and cooled down an alumni. i didn't get the chance to heat up my hamstring before warming up. it felt fine before the meet and wasn't a problem on the warm up. i did a ton of strides before the race, probably too many. my hamstring was starting to get tight/sore because i was doing so many strides in sprinter spikes. by the start of the race, my hamstring went from feeling totally fine to pretty tight. it wasn't an issue during the race though. i've never run an open 400 before so i didn't really know what to expect. alec and TOm said this was pretty clear because I got out like it was a mile. my first 50m were really slow. i picked it up and got my head into the race and i managed to tuck in behind the leaders. i should have went straight to the front though. i underestimated how difficult it would be to pass people. i wound up slitting a 26 for the first lap and a 27-28 on the second lap. not a great last lap. i'm not really sure what to make of this race. really, i'm just glad my hamstring withheld the race. it wasn't a spectacular time and i didn't compete that well, but I also haven't done anything fast all year and have only had one week of good training in a month. I hate using that as an excuse for not running well, but its unfortunately true. i foam rolled and iced my hamstring after the cool down. i'll continue doing all the stuff Curt advised for my hamstring until it feels 100% for a few days in a row so I know I'm safe.

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couldn't heat my hamstring before running because the training room was closed. wasn't a problem though because my hamstring felt ok. it was still tight, but that probably had more to do with racing yesterday than anything else. i stretched and iced my hamstring after running.

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heated my hamstring before running. ran a little over two trails. felt ok. i'm still pretty sore from the 400. running a 400 indoors is really rough because the turns are so tight. stretched, did strengthening exercises, foam rolled, and iced after running. did core work later on. i'm finally caught up on sleep and school work so I'm going to get back in my normal training routine now. i'll start lifting again on Wednesday.

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warmed up and cooled down for two miles. the workout was a 500 at 74-75 followed by two lap jog into 4x150 pickups with 250 recovery. i heated my hamstring before warming up and it felt totally fine throughout the workout aside from when i did strides in my trainers. for some reason, doing strides in trainers hurts more than in spikes. i definitely didn't do enough strides before the 500 because i felt pretty tight and it wasn't that fast. i also got blisters from my new sprinting spikes because they don't bend, which was pretty unpleasant. i sat in the back for the first two 150s and then i started pushing myself a little more on the last two 150s. i realized after the second one that i was being a bitch because my blisters hurt and that i should just suck it up and run, so i did. i was letting it get to me instead of ignoring it and just doing the workout. It was a pretty nice tune-up workout. i haven't gotten to do anything fast in the workouts and most of my speedwork has come from racing, so it was nice to get a moderately faster workout in. i wasn't tired by it at all and everything felt pretty comfortable aside from the last 100 or so of the 500, and that was only because i didn't warm up properly. i stretched, foam rolled, and iced my hamstring after the workout.

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AM RUN

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heated my hamstring before practice. ran with geby, soren, and ivo. i felt fine. did some strides after running; my hamstring hurt a little on those. stretched, foam rolled, did strengthening exercises, and iced after running.

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AM RUN

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heated my hamstring before practice. it hurt a little bit in the beginning of the run but was fine otherwise. ran a trail and did some strides. again, doing strides in flats hurt my hamstring a bit but nothing terrible. iced for a little after running but couldn't do as much as normal because i had to be somewhere by 5:00.

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warmed up for 20 minutes and cooled down for 15 minutes. raced the open 800 at the armory. i actually felt pretty warmed up before the race, which is unusual for the armory because usually i always feel rushed there. my heat only had 4 guys in it and the other three were all seeded at 1:54 or better. my best time this season was 2:02. pretty big differential there. when the race went out, i went straight to the back and tried to stay close to them on the first lap without being caught up in the race and burning out early. this is really hard for me because i like to mix it up in the early part of the race and see what happens, but i knew this race was going to be a little out of my depth. i basically ran a time trial because after the first lap i didn't have contact with the lead pack. i went through the 200 in 28, which actually felt slow so i wasn't that worried. i came through 400 in 59 and still felt fine and kind of feel asleep and came through 600 in 1:29. i had to wake myself on the last lap and remember this was a race and close strong. jossi shouted my 600 split at me, which encouraged me to pick it up because i realized i could break 2:00. i wound up running a 2:00.33 though. still, this was a really good race for the circumstances and is a season best. i ran this solo and with only one serious workout in the past two weeks. i didn't even feel like i was straining during the race, so there's definitely room for improvement. if i get some decent speedwork in the next few weeks, i think i can run a fast 800 at conferences. even though i've had really inconsistent training since early january, i'm still in pretty decent shape.

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ran most of this with jordan and tweety joined us towards the end. felt fine. everything is fine and nothing feels broken. i didn't even heat before running. this is the longest run i've done in over a month. jossi-cised and did core work after running.

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felt fine. my hamstring was a little tight, but not bad. i stretched and iced after running.

PM RUN

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lifted in the morning. only did two sets because this is the first time i've lifted since early january. heated my hamstring before running. ran with ivo and dstacks. felt fine. stretched, foam rolled, did strengthening exercises, and iced after running.

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warmed up and cooled down for two miles. i didn't get to heat my hamstring before practice because lab ran late. wasn't an issue. i worked out with jack, soren, siqs and dave. our goal pace was 2:10 for the 800 and 31-32 for the 200s. we had equal rest after each interval. the 800 started off a little fast in 31, but we slowed down a lot on the second lap and came through 34. after, that it was pretty even though. we came through the 800 in 2:09, so a little fast but it didn't feel that difficult so i wasn't worried. my hamstring felt a little tight on this, but was fine afterward. the 200s were all in 31.xx mid. the last two felt pretty tough, but the rest were all under control. i felt more winded than anything else; my legs didn't really feel that tired, I just didn't have the same aerobic fitness as the other guys. i still finished the workout though and didn't drop off. overall, it was a solid effort. i was happy with how i did in this workout and how i felt under control throughout the workout. i iced my hamstring after the cool down but didn't foam roll it. i don't think foam rolling helps it that much. did core work later on.

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ran trails with geby, ivo, and chesty. felt mostly fine. my spikes gave me a blister on the sole of my foot so that was annoying, but otherwise no problems. i didn't do any hamstring things today because i didn't have enough time.

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ran a trails and a little extra. did some strides as well. i felt mostly fine. the blister on my foot didn't hurt as much as it did yesterday.

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ran the 800 at the keogh meet. warmed up a road loop and did tons of strides before the race. my blister didn't hurt that much on the warm up but hurt a little bit on the strides. i knew it was going to break open during the race, so i braced myself for that before the race. originally, i was planning on just racing with gebby and the rabbit, but Tom told me a second before the race to stay a little off of them and basically do what i did last week. i couldn't make up my mind in the time between when he said that and when the race started, so i did a little bit of both. i stayed relatively close to gebby on the first lap and then let he and the rabbit go after that. we came through the 200 in 28, which was around where i wanted to be. the next 200 was predictably slower and we came through in 30. by this time i was racing at the lead of the chase pack. i led this pack up until the last 50m when i got passed by a widener guy. i couldn't manage to out kick him, which is disappointing because i was going pretty slow on the last lap. i should have made a move with 400 to go to catch up to the leaders and get moving early instead of waiting until the last lap. i should have tried to race more competitively than i did, but instead i just settled for leading the chase pack and running a mediocre race. i wound up running 2:01.3, which is a second slower than last week, and last week i basically did a time trial by myself and felt great doing it. i should have run faster this week, but i messed up the race. its partly my fault because i made this week more stressful for myself than it needed to be. but i guess its better to do that now than next week. i think i sorted out everything i needed to so i should be fine for next week. my blister hurt a lot on the first lap and i felt it pop open, but after that i was able to ignore it and focus on the race. it felt really bad after the race and i couldn't walk on it. i went to the training room and had Curt check it out and he cleaned it and put something in my shoe to alleviate the pressure on the blister. i wasn't able to cooldown more than 2-3 minutes because the only way i could run was basically running on the side of my foot, which is not a good idea. i decided i'd rather deal with leg soreness tomorrow than fucking up my foot now.

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my legs felt really sore when i woke up, which is what i expected. Curt wrapped my foot before i ran and this made it feel a lot better. my legs loosened up after the first trail and felt fine afterward. i stretched after running and did jossi-cising and core work afterward.

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didn't run today. Tom said on the sheet in the locker room that we should take off today if we've had nagging injury/sickness issues. i decided to take his advice and rest today and just get work done. i've had a lot of injury issues the past few weeks and I want to be sure i'm ready to go for conferences. at this point in the season, running another 5 mile day isn't going to help me get in any better shape for conferences, but resting and recovering will.

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warmed up and cooled down for 18 minutes. the workout was an 800 at 2:30 followed by 400 jog into 4x200 at 31, 800 jog, then a 400 at slightly faster than 800 race pace. the 800 felt slow, which is good since it was. we ran 2:27 pretty easily. i felt pretty decent on 200s and we hit 30.xx high to 31.xx low for all of them. the blister on my foot split open on the second to last 200, but i ignored it. i was pretty unprepared for how fast the 400 would feel. i was still in 31 pace mood at the start and had to pick it up a lot to get going. the change of pace from the 800 to the 200s to the 400 was good for me because i haven't done many speed workouts. i'm not used to the change of pace, which i demonstrated in the 400, so i think getting that out of the way now will help for conferences. Tom told me that i'm running the 400 leg on the DMR and maybe the open 800 or the 4x800 as well. whatever he decides, i'll be ready to go.

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ran a few trails. felt fine. stretched after running. did core work later on.

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didn't run today. Tom told me yesterday that I should probably just take the day off, so I did. i had a meeting today at Penn with a professor I might be doing research with during the summer and had to walk a mile and a half to get there, so that has to count for something. three miles round trip of walking is pretty substantial.

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ran two trails, did some strides, and stretched. I was in a hurry today because i was in lab longer than i expected and I had to run early. wasn't able to get in any hand-offs. i'm not too concerned since i'm used to running relays and we can practice tomorrow if need be.

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ran a really slow trail with golato. did some stretching, strides, and hand-offs after running.

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ran the 400 leg on the DMR and the open 800 at conferences. warmed up and cooled down a total of 55 minutes. i was really nervous before the 400 leg, which is really unusual for me because i don't usually get nervous for short races. there's really nothing to get nervous for, you just need to get out and run fast. once i got to the line, i felt fine though. i did a ton of strides beforehand and felt really smooth going out. siqs handed the baton off to me in the lead, which really helped because trying to run behind people is a pain in the ass indoors. i held off the dickinson kid behind me until 150 to go when he went around me. i tried to follow him, but i couldn't go fast enough. i managed to make it so he wasn't gaining too much ground on me though and I handed it off to dave pretty close to dickinson, holding off the other teams behind me. dave regained the lead i lost and we wound up winning the race after a fast last lap by golato. it felt pretty good to be on the winning DMR and it was a nice confidence boost. I had a lot of adrenaline after the race. once the adrenaline wore off, my foot started to hurt a lot. i haven't mentioned it in my log recently because i've been trying to ignore, but its the same type of pain that made me miss a few weeks during winter break. it hasn't been really bad until today. it hurt a lot on the cool down after the DMR, but i didn't say anything or ice it because I knew I could potentially score in the 800. it didn't hurt unless i was walking or standing on it, so i tried to sit in Bob's chair as much as possible to take pressure off of it. on the warm up for the 800, it hurt but it was tolerable. the pain had subsided a bit since the end of the DMR. I did a lot of strides and as it got closer to the race, I noticed it less and less. during the race, it wasn't a factor at all. the race got out pretty fast in 28, which was faster than I expected. i was hoping that the race would go out pretty slow and be a kicking race, which would benefit me since most other runners in that race had run a hard mile or had a longer leg in the DMR. i went straight to the back and had trouble catching up. on the second to last lap, jossi was yelling at me to get one guy, so i started to move up. i couldn't gain that much ground, but with 150 to go, i made a big move and passed the guy in 8th place and started gaining on the dickinson guy in front of me. i almost got him too, but i just missed him. if i had started my kick a little earlier, i definitely would have gotten him. he was dying pretty hard. i was pretty satisfied with my performance in the 800, but not totally happy with it. i should be able to run a better time than 2:02 after only running a 400. i shouldn't have backed off the race when it went out in 28 like i did. i should be able to handle that at this point. had i raced more aggressively, i might have been able to get a few more guys instead of outkicking just one person at the end. my foot really hurt after the 800 and almost immediately afterward, unlike after the DMR when it took a while. I cooled down as fast as possible and iced it for a while. it hurt a lot to walk on. it feels kind of like the arch of my foot is being stretched out when I take a step. it hurt all day after the race yesterday and it still hurts now, almost 24 hours after my first race. my knee tendonitis was also flaring up after the 800, but I can take care of that with jossi-cising. thats partly my fault for slacking off in that area recently. i'm going to talk to Curt on Monday and see what he thinks about my foot. hopefully it will just be a matter of icing and doing a few strengthening exercises and I'll be good to go.

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ran a trail with lampshade. i wanted to try to run today to see if my foot felt any better, but it didn't. it didn't hurt that much until about 10 minutes into the run, when it started to hurt a lot. i stopped after the first trail to avoid doing more damage. i iced it after the run.

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went to the trainer before practice and got my foot wrapped to see if it helps. the trainers think it might be an arch sprain. the tape didn't help very much and my foot still hurt a lot during the run. i'm going in early tomorrow for some rehab stuff. bob wants me to start doing hurdle drills tomorrow.

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i went to the trainer before practice and tiffany did some ultrasound on the arch of my foot to speed up the healing process. she also showed me some strengthening exercises that i'll start doing to help as well. i wasn't sure if i could run today and she advised just going on the bike, but i felt fine while running and decided to give hurdle drills a shot. everything felt fine and it didn't hurt at all. my foot hurt a little bit on the cool down, but not significantly. alec and bob said my hurdle form still looks good even though i haven't done any in a long time, which is encouraging. there's still a lot of things i need to tweak, but overall i think i'm in a good place. i took an ice bath after the cool down.

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got to practice late so couldn't do as much stuff for rehab as i would have liked. i did all the strengthening exercises, but i couldn't do the ultrasound because there were a bunch of people in the training room and there was no space. i didn't feel like waiting around because i have a shit load of work to do. ran a lady and part of a road loop. felt fine. my foot hurt slightly towards the end, but nothing bad. iced it after running. my legs are really sore from hurdles yesterday. i forgot how much they take out of your legs.

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