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 got an ultrasound for my foot again and did the strengthening exercises before running. felt ok. my foot didn't hurt that much, although i'm still pretty sore. did jossi-cising and core work later on.

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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ran at home. did the strengthening exercises before running. felt pretty good, the best i've felt in a while. my hamstrings were still both really sore though. hurdle drills make them tight. lifted in the morning.

PM RUN

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Shoe: asics air pegasus Title:

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I have mixed feelings about this season. obviously, it wasn't what i hoped it would be. at the end of xc, i thought i was poised for a great season. i had a great base, had been lifting for almost the entire season, and hadn't been injured since the beginning of last outdoor season. instead, i got wrecked with injuries pretty much week after week starting at the beginning of january. i lost a lot of training time and never fully recovered, fitness wise or from the injuries. To be honest, I thought I could run a 1:56 or better this year after the start I had to indoors. Even though my season was plagued by injuries, it wasn't a total loss. I managed to score at conferences in the 800 and help the DMR team score. the biggest thing to takeaway from this season was that I never had a bad race. this is the first season i've ever had where i've had great consistency and never had a bad day. even when i doubled at conferences for the first time all season, i still managed to come back and run a 2:02 in the 800. i think the biggest contributor to my consistency was the amount of strides i do before races. i do a ton of slow, easy strides before races to loosen up and it really helps. it keeps my loose and ready to go for the beginning portion of the race. last semester was the best semester i ever had in every regard. it was my best semester academically and athletically. i had less time last semester than i did for any of my two previous years at haverford. I started weight lifting, start an after school program for kids with autism, and got an on campus job, giving me an additional 10 hours of week where I wasn't doing work. i originally thought this would take a toll on my running and push my pretty hard academically, but it did the exact opposite. since i had less time, i became more efficient and got in a great routine. this semester, i got thrown off because i took the MCATs in the second week of the semester. i got behind in work because of this and never really recovered, honestly until now. i had to sacrifice morning lifting to get my work under control. i used my injuries as an excuse to not lift, saying to myself that I needed to sleep in and rest more than i needed to get up and lift. i need to change this attitude if i want to get back to where I was last semester. this shouldn't be a problem because i can catch up on work during spring break and get back into a good routine. going forward, i need to get back in my old routine. this routine got me in the best shape possible and getting out of it was a mistake. i need to get over my injury issues, do the lifting and core work necessary to get in shape, and do a lot of hurdle drills. if i can do all of these things while still maintaining a good sleep schedule, i'll be in a good place for outdoor conferences. I have two months to get back into really good shape. i honestly believe that I can place in the top 3 in the hurdles at the conference meet if everything goes well. i'm way ahead of where i was last year where it comes to hurdle form and i just need to get into good sprinting shape.

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:
jossi-cised and did strengthening exercises before running. felt fine aside from my hamstrings still being really tight. my foot felt totally fine today, which is encouraging. i was going to do hurdle drills today but there was a lacrosse game at my high school, so i couldn't. hopefully i'll be able to do them tomorrow.

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:
felt fine. did strengthening exercises and jossi-cises before running.

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

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bob sent us a list of workouts to choose from to do this week. warmed up and cooled down two miles. the workout was supposed to be 3xmile at 5:36 with a minute rest in between intervals, but i suck at pacing and its been a while since i ran a workout. taking time off always messes up my workout pacing. i wound up running 5:13, 5:30, and 5:36. obviously, after the first one i was pretty tired. the 5:30 felt easy though. i started to feel the wear and tear of the 5:13 on the last interval though. i was pretty pissed with myself after the workout. i made a relatively easy workout difficult. i did the workout on the mile loop i mapped out around my house. i wore my trainers; i didn't realize bob wanted us to do workouts over break so i left my spikes and racing flats at school. lifted in the morning. did strengthening exercises and jossi-cising before running.

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

Summary:
felt a little tired, as expected. jossi-cised and did strengthening exercises before 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:
my left hamstring is really tight for some reason. not sure why. did the strengthening exercises before running, but forgot to do jossi-cising.

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

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warmed up and cooled down a mile and a half. workout was supposed to be 9x200 in 30-31. i did the first two intervals in 30 and 31, but i knew i couldn't keep that up because it was really windy and i was wearing trainers. i ran 32-33 for the rest of them. i started to feel pretty shitty on the 6th interval after fighting the wind for so long. this wasn't a great workout, but its still early in the season so i'm not worried. on the plus side, my hamstring felt fine; its been pretty tight since the start of break.

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

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ran into xavier at the park as he was doing a workout. ran a loop until he was done and finished the run with him. dentino was doing a different workout and he eventually came back and i talked to them for a while. did some strange medicine ball workout with dentino. felt fine. legs a little tired from yesterday.

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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did strengthening exercises before running. my knees really hurt on the run. my knee tendonitis has been flaring up lately, but this is the worst its been since last year. i've been doing the jossi-cises in the hopes that it will get better, but it hasn't been as effective as last year. it felt better after i took advil. i was wearing my old shoes today, which may have been part of the problem. they weren't that old though, so they shouldn't have contributed to any extra pain.

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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jossi-cised before running and did core work after running. felt much better today, not much knee pain. i wore my other shoes, which may have helped.

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. did a mile for a warm up and a lady for a cool down. did the basic hurdle drills. my form was much worse today for some reason. i felt pretty stiff, so i probably didn't warm up enough. i don't know why sprinters think a mile is enough and i shouldn't have just followed them. that was my mistake. felt fine otherwise. my left knee hurt a little on the cooldown, so i iced it after running. this is the same knee that gave me problems last year. jossi-cised after running. bob said the season plan is to run a mix of hurdles and 800. i'll be doing probably a workout a week with each group and doing hurdles 3 days a week. this might be a little ambitious, but we'll see. he also wants me to run mileage "to get me in shape to PR in the 800", which will probably be between 40-50 realistically. i'd like to do more, but that will be difficult with workouts and hurdle drills taking a lot out of me. i will probably start doing more mileage before the hurdle drills because running after is really tiring.

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 two miles and cooled down three miles. workout was supposed to be a 400 in 58 followed by 200 jog rest and 200 walk rest. then 2x240 at 36 (30s 200 pace) with 240 jog back to the start). we did almost all of these fast. bob wanted me to run with james and alec for the 400, but they've both been hurt so i didn't want to risk running off pace, so i just stayed a decent distance off sam and willie for the 400. they were too fast, so i was as well. i wound up running a 56. it didn't feel that strenuous, but not easy either. my hamstring was pretty tight and continued to be tight throughout the workout. not a major problem though. the 4x240s were almost all fast. willie led the first one in 33.7 and the second one in 36.0. i led the last two and decided to go a little fast and ran 34.1 and 34.7 (about 28 200 pace). i wanted to push it a little because last year i had major problems with doing workouts with the top sprinters after hurdle drills, so i wanted to see if i could hold up today. it was also a great day for running, which helped. i iced my hamstring after running. did jossi-cising in the morning after i woke up and did core work 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 workout race cross training Miles:

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

Summary:
jossi-cised, did hamstring strengthening exercises to hopefully reduce the soreness/tightness of my hamstring in the long term, and lifted in the morning.

PM RUN

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Shoe: asics air pegasus Title:

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not a good day. my hamstring was really tight and it hurt to run. i still managed to get through a lady and decided to give hurdle drills a try. got through the trail leg portion fine, but i couldn't get over them while running. i couldn't do fast strides either. i didn't push it and just did a cooldown. both of my knees really hurt and my hamstring continued to hurt. i iced everything after running and foam rolled my hamstring and IT band. i'm hoping this is all just residual soreness from the workout and hurdle drills. two hard days in a row can do that. essentially, doing all of the hurdle drills is like doing another workout day, so its probably too ambitious to load the week with two workouts and three days of hurdle drills. i'll go back to heating my hamstring tomorrow and i'll take tomorrow easy. took ibuprofen later as well.

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:
today was better. my hamstring still hurt, but not as much, making me think its a soreness issue and not a strain. bob echoed this thought and said it was probably from overworking it two days in a row with hurdle drills and the workout. it should get progressively better over time. i'll still do all the necessary stuff just in case though. i iced it after running. i didn't have enough time to heat it today.

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:
lifted in the morning. warmed up two miles and cooled down four miles (trying to get my mileage up). heated my hamstring and did some hamstring strengthening stuff before practice to loosen it up. it felt a little tight on the warm up and strides, but still better than the past few days. got through the workout without any problems. all the splits were between 30 and 31. we had a 200m jog and the sprinters called me out a few times for pushing the jog, so i had to rein myself in; i'm still used to distance recovery pace. i iced after the cool down. i was pretty pleased with this workout. i didn't feel like i was straining at any point in the workout and if my hamstring was fine it would have been really easy. my hamstring felt pretty tight on the last two intervals, but obviously not that bad since i finished. i've had two good workouts this week and if i can resolve all my health issues i think i'll have a great season. this is also the most miles i've done in a day since december.

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

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heated my hamstring before running. warmed up three miles and cooled down two miles. bob told me to give hurdle drills a shot today since i didn't do them on wednesday or thursday. my form was really good on everything except for the start to the first hurdle, which is the most important one. i was pretty sloppy with staying on my toes and my arms were going out instead of aiding the hurdle motion. this will probably just take a lot of repetition to get right. i did some starts through the first two hurdles as well. i had one good run through where i did everything well, but one out of 6 or 7 isn't good. i foam rolled my hamstring and IT band and took an ice bath after the cooldown. my hamstring hurt on the hurdle drills, but not nearly as bad as on wednesday. my hamstring will probably be pretty tight for the rest of the day and tomorrow.

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 with avi, jack, robocop, and tweety in the morning. my hamstring felt tight, but not terrible. iced after running. did core work, strengthening exercises, and jossi-cising 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: workout run workout race cross training Miles:

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

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i lifted in the morning and heated my hamstring before practice. i warmed up and cooled down for two miles. wanted to do a longer cool down, but i was really tired and slightly dehydrated. the workout was 500 at 1:15, 8 minutes rest, 400 at 58, 6 minutes rest, 300 at 43, 4 minutes rest, 200 at 27, 3 minutes rest, 100 in 13. the rest for everything was really long. i jogged for pretty much all of the rest, or at least as much as i could. i felt pretty tired on the strides and the 500 kind of showed that. i ran a 1:15 and it felt a little strained. i eased into it after that and everything else felt easy. i led the 300 and that was the easiest one for me because i got to open up my stride. we hit 1:15, 58, 43, 26, and 13. all of the intervals were at or faster than they were supposed to be. my legs in general felt pretty sore/tight throughout the workout. i iced my hamstring after the cool down.

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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ran three trails starting with various groups. felt ok, my legs were moderately sore, but not that bad. iced my hamstring after running. did core work later on.

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

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didn't lift this morning. i was really exhausted when i woke up and felt i would benefit more from sleep than lifting. i did get new shoes though (brooks ravenna). hopefully they help fix some of the problems i've been having. heated my hamstring before practice. warmed up and cooled down two miles. did basic hurdle drills. the workout was 5xfirst hurdle starts and 6x200 over three hurdles at race pace. i was pretty well warmed up before the start, but we had to set up all the hurdles because the bees took all the hurdles we had out and used them for their drills, so i wasn't as loose as i would have liked. the first few starts were bad but the last few were ok. i still have a problem with jumping flat-footed over the hurdles instead of staying on my toes. i need to fix this because it really does take time off. the intervals were i managed to stay on my toes while jumping shaved off lots of time and kept momentum going. the first 2 intervals were in 28.xx high and the last 4 were in 29.5ish. my last interval was my best one. i caught up with and passed alec by the second hurdle and he was a lane in front of me. running while tired will be one of the biggest advantages i have because i have a stronger base than the other hurdlers. it was good to see that i could keep going at the same pace even at the end of a tough workout. my hurdle form still needs some tweaking, but I think I'll be good to go with a few more workouts. the base is there and even i were to race now i still think i can run as well as i did last year, but if i want to take the next step then i need to fix the small problems i have with my form. additionally, my legs are still really sore and have been essentially since conferences, particularly my left hamstring. i honestly didn't even feel like i was going that fast today, so if i can resolve those issues and get the lift back in my legs, i'll be in great shape. i took an ice bath after practice to hopefully reduce the soreness i'm going to feel tomorrow.

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

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got out of lab around 4:50 and didn't have time to go to practice, so i ran around 7:30ish. i felt great aside from my left hamstring. it feels kind of like it did when i pulled it but less painful. hopefully it'll clear up on its own because i have no intention of taking time off unless it gets a lot worse. my arms and obliques were pretty sore too, which probably means i was twisting a lot over the hurdles. i need to focus on staying straight over the hurdles and not waste energy flailing my upper body as i go over each hurdle. i iced my hamstring after the run.

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Shoe: asics air pegasus Title:

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AM RUN

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went to visit grace this weekend. the bus to pittsburgh was pretty early so i couldn't run before leaving, so i ran after i got there. the hills did not help my hamstring. i also didn't eat much during the day because it was a long ride and i didn't eat much yesterday either because i was running around from 10am until 9pm, so i felt pretty shitty.

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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didn't run today. felt really bad from not eating much the past few days.

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

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ran with grace. she was having some asthma problems so we had to stop midway through the run for a little bit. my hamstring was still pretty tight. 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 workout race cross training Miles:

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

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lifted in the morning.

PM RUN

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Shoe: asics air pegasus Title:

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heated my hamstring before practice. warmed up two miles and cooled down a mile. the workout was 10x200 at 30. we ran with the wind to make things easier. my hamstring felt tight on the strides and was really bad though the first 5 or 6 intervals, but then magically got better after that. i honestly thought it was going to pop after the 6th interval. we ran 31, 31, 30, 30, 31, 31, 30, 30, 29, 30. i led all of the intervals except two of them. i did a short cooldown because my hamstring was spasming slightly and i thought it was best to not push it on a cooldown. the pain was actually traveling down my leg and my calf hurt a little bit during some of the intervals. that was the first time anything like that ever happened. i iced my hamstring after the cooldown i talked to latenite and daisy after the workout and they suggested that i start doing some fast strides/200s before races so my hamstring gets looser. my best intervals are always the later ones in all of my workouts so far, so i think i might have to do that. i was considering this idea earlier, but having other guys suggest it kind of solidified it to me. i'll bring it up to Tom and Bob later on and see what they think. if i race feeling like i did in the first 5 or 6 intervals, it would end very badly.

AM RUN

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

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ran with the sprinter goats for most of it and tacked on a trail after. my leg felt better today than it did yesterday, although i wasn't running fast today so its hard to tell. the pain in my hamstring travelled down my leg and was affecting my calf yesterday and i felt that today. the tendon connecting my hamstring to my knee was a bit wobbly. i took an ice bath after running to ice everything.

PM RUN

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Shoe: asics air pegasus Title:

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didn't lift in the morning because my MCL felt weird. i really don't know how else to describe it. it didn't hurt, it just felt kind of stretched. i decided to not do anything more than i had to do and since lifting is more supplementary than anything else, i decided to skip it. i warmed up a trail and cooled down two alumni loops. the workout was 5 by first hurdle, 2x200 over the first 4 hurdles, and 2x150 over the last three hurdles. my form was good during the warm up drills and i managed to get everything down pretty well. i also changed my start form because alec noticed i started strangely. i noticed a big difference in my starting speed, so i think it will help. it altered my steps on the first hurdle starts, so i had to switch lead legs on the down start to compensate. the workout itself felt pretty good. my form was sloppy on the first 200 and the same on the 150s though. i still managed to run 28.3 and 28.4 for the 200s and 20.xx for both 150s, so thats on pace for a 56. i just need to smooth out the inconsistencies with my form and i'll be fine. on the plus side, my hamstring felt much better today and almost totally fine. i'm hoping this is a trend and not just a fluke. i iced my MCL after practice.

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Shoe: asics air pegasus Title:

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AM RUN

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planned on going 7ish but my hamstring really hurt and i had to stop. probably just residual tightness from the workout, but still really frustrating and concerning. i iced it after running.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran with jake. felt pretty good, actually. we went pretty easy and talked about fancy science major stuff. my hamstring was tight, but not that bad. i did some strides after the run but couldn't go fast because my hamstring was too tight and my MCL felt wobbly. not a good sign for tomorrow, but i guess we'll see. i iced my hamstring and knee after running. lately, the pain in my hamstring has been effecting my knee, probably because i have to tweak my running form to reduce the pain.

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Shoe: asics air pegasus Title:

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warmed up 20 minutes and cooled down for 14 minutes. did my best to do a continuous warm up without much stopping. i went from the warm up to stretching into drills and strides with no more than 2-3 minutes standing around. i thought this might help reduce any tightness i felt. i was pretty worried before the race because my hamstring felt bad and on the strides my MCL was sort of popping, which didn't hurt but also didn't give me much confidence. i got out really slow in the race and never really got into it. i never gave myself a chance and gave up before the race started and i ran really slow because of this. i let my injuries and doubts get to me when I shouldn't have. i've been having solid workouts and i should have been focusing on those instead. when it comes down to it, i bitched out and didn't race instead of taking a chance and pushing myself. i was afraid that I would pull up or worse. i need to get out of that mentality and just focus on running fast. i didn't look at the time and I don't plan to. it was a rust-buster race and i needed to get this out of the way before i could run fast. i ran just as poorly last year and managed to score at conferences. i just need to get into that level of fitness faster than last year so i can place higher and score more points for the team.

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Shoe: asics air pegasus Title:

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