AM RUN

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Summary:
ran really slow. ran with golato for the first half of the run and solo for the rest. my hamstring felt tight, but not as bad as it has been. i think the ice bath helped. i iced my knee and hamstring after the workout. jossi-cised, did hamstring strengthening exercises, 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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lifted in the morning. warmed up two miles and felt the usual tight hamstring/knee pain. when i started doing strides before the hurdle drills, i was unable to lift my left leg and run fast because a tendon on the inner portion of my knee kept popping/twisting (i previously called it my MCL because that was the only thing I could think of, but its something else). i managed to get through the first set of hurdle drills because they didn't require much leg lift, but i couldn't do the first hurdle starts because it required too much speed. alec actually forced me to stop because i wanted to try doing another first hurdle start. i talked to bob afterward and he said to take it easy and see the trainer, etc. i didn't bother cooling down because i figured i was already fucked, so why bother. went to the trainer and talked to tifanni. i was expecting to hear something really bad, but she actually had a simple explanation. she looked at my hip alignment and my left hip was slightly out of place, putting pressure/torsion on my hamstring making it excessively tight and sore despite how much i warm up, stretch, or try to rehab it. the tight hamstring would lead to the knee issues, including the tendon popping, and also explains the calf tightness i had during last week's workout when i tried to make myself go fast. she made me do some weird thing that realigns them and said i should be ok. this is a huge relief and makes a lot of sense. the hamstring pain felt very similar to when i strained my hamstring in winter track, but it refused to heal even though i did the exact same things to fix it. i was beginning to give up and just run through it, so this is a pleasant surprise. hopefully it works. she said to do the usual things: heating, stretching, icing, ibuprofen, and hamstring strengthening exercises and my hamstring should be fine eventually. i've already put some considerable damage on it by running through it, so it might take longer than last time. i'm not sure about the tendon in my knee though. that has been a bigger problem lately and prevents me from running fast; even distance runs are painful to some extent, although not much. I'll see how i feel tomorrow and talk to tom and bob to see what they think. i might take tomorrow off just as a further precaution and hope that whatever tendon is causing me problems will heal quickly. i took an ice bath after practice. my leg felt much better than it has been recently after the hip realignment/ice bath, although i'm not sure which one is responsible.

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Shoe: asics air pegasus Title:

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AM RUN

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

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talked to bob and tom about what the trainer said yesterday and decided to try running today and maybe working out tomorrow. my hamstring felt much looser than it has been recently and i was able to actually touch my toes when stretching. its still fairly tight, but better than it was. the tendon in my knee is a different issue. it was still popping during the run, but only when going uphill. my tendon and hamstring will probably take some time to heal since i already did some damage to them by running while injured for three or four weeks. i'll do all the necessary things and hopefully it will clear up soon. i took an ice bath and stretched a lot after running. i did core work, jossi-cises, and hamstring strengthening exercises later on.

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 two miles and cooled down for a mile. my hamstring felt great today and wasn't tight at all aside from some of the first hurdle warm ups i did. whatever the trainer did to my hip worked wonders. taking a ton of ibuprofen and ice bathing everyday probably helps too. did a ton of hurdle drills to loosen up, probably too many judging by the quality of the first interval. i was working on my start and i was having a lot of trouble because i kept playing with the position of my feet to get the best down start. its still a work in progress, but it should help establish momentum so its worth it. the workout was 1x300 over 6 hurdles, 7 minutes rest, 5xfirst hurdle and 3xfirst two hurdles. the 300 was kind of sloppy because my start was still messed up. i still managed to run it in 45.1, which is faster than my race pace was on saturday, but still not good overall. it should have been faster. my goal is come through 300 in a race around 42-43 if not faster. i spent the rest of the workout working on my first hurdle start and trying to get my steps down with the new starting method. i was pretty inconsistent with my steps, which is concerning, but i feel like it was very productive work. i felt myself feeling more comfortable each time i did it and i could tell i was going faster as i made more adjustments. it will take some fine-tuning, but i have the basics done now. the problem initially was that, as a middle distance guy, i never did down starts before and no one told me how to do it until last week when alec told me i suck at it. i initially didn't think it was a big deal, but i realize now its important because the start establishes momentum and sets the tone for the race. one of my problems last weekend was having a shitty first hurdle and getting out of the race mentally pretty fast after that. in addition, i'm wearing my old victories which are really worn down. i want to break in my sprinting spikes, but they put a lot of pressure on my hamstring and tendon and i don't want to push my luck yet since it is just getting better now. my tendon hurt a little bit on the warm up and on strides in my trainers, but felt fine after that aside from minor pain during one of the last first hurdle starts. i iced my knee and hamstring after practice. they're both understandably a little sore after the workout.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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did two trails. felt pretty sore, as expected. my hamstring wasn't tight though, which is nice. my tendon was still popping a bit going up hills though, more noticeable towards the end. i took an ice bath after running. did jossi-cising, hamstring strengthening exercises, and 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 run workout race cross training Miles:

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Summary:
felt ok. took an ice bath after running. had a little hamstring tightness but not much. my tendon was popping slightly on hills and on strides.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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

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Summary:
warmed up two miles and cooled down two miles. ran the 400 hurdles today. i felt much more confident going into this race because some of my injury issues are resolved. i had to do a ton of drills and strides before the race because my legs were really tight, probably from taking an ice bath yesterday. i took four this week alone, which is pretty extreme. i took a total of maybe 3 ice baths my first two years at haverford combined. it works great for reducing my hamstring tightness and it makes my tendon feel better, but it was probably a bad decision before the race. i'll refrain from doing that in the future unless i absolutely have to. i got out really slow in the race, as usual. i didn't stutter over the first hurdle, but i was passed pretty quickly be someone who actually hurdles. i was able to keep my head in the race better today and i managed to move well in between the hurdles although my actual form was questionable. i caught up to alec on the 7th hurdle and pulled away down the homestretch. i wound up running about 60.xx low-mid, which is an almost three second improvement from last week. this still wasn't a good race though and i can definitely shave a lot of time off in a few places. the most obvious place is the start. everyone is beating me off the line and i'm getting out like its an 800. i need to blast through the first hurdle and keep the momentum going and treat the race like a 400. i might break out my sprinting spikes next week if i think my hamstring/tendon can handle it. i haven't worn them yet because they make my tendon pop more than my victories. golato also told me that he would teach me to use blocks, which should really help. i'm looking forward to getting that starting method down so i can nail down a good performance before conferences. bob thinks i can run a 57, and i know i can run that fast, and maybe faster, if i put everything together in one race. my hurdle form wasn't terrible until the last few hurdles. i need to focus on maintaing speed and just plowing through them instead of floating over them. a lot of this comes from snapping my lead leg down over the hurdle and keeping on my toes. i have a problem that chaz noticed earlier in the season with jumping with my foot flat when i go over the hurdle, so i need to work on that. most of this will come more from doing hurdle workouts and first hurdle starts than from doing the drills. the drills are fine for lead leg stuff, but the drills we do don't help with races.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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went home for easter to see my family. ran when i got home in the morning. i felt pretty bad. my hamstring was really tight and i felt kind of sick during the run, probably from not drinking enough yesterday. felt better as the day progressed. i took advil throughout the day to hopefully make my hamstring better. did jossi-cises 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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Summary:
lifted in the morning. warmed up and cooled down two miles. i'm now listing all of the hurdle drill days as workouts because thats essentially what they are. we're going race pace and wearing spikes and we're not recovering, so its a workout, however way you want to look at it. anyway, it was kind of a rough day for me because my hamstring was pretty tight. i was also wearing my new sprinting spikes so i was trying to get used to those. i changed my start. again. because sam noticed something that bod didn't and helped me fix it. i've been playing with my start for a while trying to get out more aggressively. its hard to undo 7 years of distance running and its even harder to do that when your hamstring isn't 100%. i also smashed my left knee into the hurdle a bunch of times and now its kind of swollen. i didn't have time to ice because i had to be in lab by 7. my form was fine on most of the first hurdle starts and the drills, its just a matter of going fast, which will come from a combination of actually resting once in a while and doing decent workouts.

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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heated my hamstring before practice. ran two trails. did one, then talked to bob and decided to do a workout tomorrow, then did another trail. my legs were really tired and sore, probably from wearing sprinting spikes for a long time and just natural soreness from hurdle drills. my hamstring is still really tight. i took an ice bath after practice. did core work, jossi-cises, and hamstring strengthening exercises later on.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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warmed up two miles and cooled down a mile. the workout was 5xfirst hurdle, 3x3 hurdles, 2x5 hurdles, and 1x7hurdles. this was a really rough workout. the first few intervals were solid. i was progressively getting faster and trying to get my start down. Tom said that I need to work on this a lot because its really the only time i'm slower than alec; once we get to the third hurdle or so i usually catch up. he equated it to a 51s 400 guy starting the race like he was going to run 54. i know i have to address this, but its proving difficult, especially since i've changed my starting position at least 5-6 times over the past week. the intervals over three hurdles were a little problematic because i'm still getting used to wearing sprinting spikes for hurdles. its a different feeling and i jump higher than i anticipate over the hurdles sometimes. it'll take some adjusting. the last two intervals we did were really bad. i almost fell twice on the penultimate interval and the last interval was just terrible. i wasn't able to go fast because i was so exhausted and my hurdle form was terrible because i was stuttering and essentially just trying to survive. its difficult to go race pace for so many intervals in a row. i could recover aerobically within a few minutes after each interval, but my legs were wrecked. i'm honestly just happy i didn't get injured on the last two intervals. on a different note, i can't tell if my hamstring and tendon are getting better. my tendon still pops occasionally, but it goes away as a warm up more. my hamstring feels mostly fine while running but really hurst when i sit down for a long time. i have to get up periodically, usually every hour or so, and walk around when i'm doing work to make it feel better. it also feels really tight after workout/race days, but is usually tolerable after a few easy days.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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felt really sore and tired. my hamstring was more tight than normal, but so was everything else. i expected to feel pretty shitty though because the workout was really hard yesterday. did core work, jossi-cises, and hamstring strengthening exercises later on.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran a standard pre-meet trail. felt pretty tired/sore, probably still from the workout. stretched and did some strides. the strides were really slow because my hamstring and tendon are still pretty messed up.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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

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Summary:
warmed up two miles and cooled down a mile. didn't feel that great before the race. i was actually able to get fairly well warmed up before the race because i was able to get some hurdles on the track and work on starts over the first hurdle. i didn't feel fast, but it was better than what i can usually get in before races. the race itself was really bad. it was honestly just embarrassing to run like that at this point in the season. i got out to a decent start, at least according to alec, but that was about it. i just couldn't go fast. even on strides. i had a jumble of emotions and thoughts after the race that i tried to sort through on the ride home. i was angry, frustrated, upset, and felt slightly defeated. i didn't make this entry last night because i was too high strung and pissed to write clearly. i'll do my best to outline the thoughts i had and show how i reached my final conclusion. first, and most obvious, i really suck this season. this may seem a little harsh, but i'm just being honest with myself. i've raced ineffectively and haven't improved at all. i'm averaging a 61-62 in the 400h right now. thats not going to score at conferences. even my workouts have been subpar. just looking at one workout, the one where we did 9x200 in 29, i felt terrible on the first 6 intervals. i felt like my hamstring was going to give out. but then the last three i felt ok. it should not take 6x200 in 29 to get me properly warmed up. i shouldn't have to do a workout before a race to be ready. the next question i asked myself: why am i running so poorly? at first, i thought i just needed to do more hurdle related practice and that the fault lay in time off from hurdles. i've done three-four weeks of hurdle training and have seen no improvement. then i thought maybe i needed to fix my start and having that added momentum would be the difference. i've played with it for the past two weeks and have managed to get the rudiments of a good start down. but still no real difference in my race performance. after the race, i was forced to admit the more obvious problem that i've been avoiding: I can't run fast. i can't even do fast strides without it causing pain. the workouts where we did repeat 200s in 30 and 29 were not easy for me like they should have been. the only reason i was able to complete them was because the recovery was longer with the sprinters and aerobically i'm still in good shape. i can't utilize the kind of shape i'm in during a race because my hamstring is too busted. no amount of hurdle drills, workouts, or practice starts is gong to fix that. its not going to fix itself. up to this point, i've been foolish because i thought it would go away and arrogant because i thought that at a fraction of what i could run, i could still run a time that could score at conferences. the final, and most important question, is what do i do now. this wasn't an easy question. in all honesty, i should probably stop running and take time off before i do serious damage. i'm too stubborn to do that though. there are still three weeks left in the season, meaning there is still time to heal and run well. i'm qualified in the hurdles and there is nothing significant that i can achieve in the intervening races. i think the best option is to take next week as a down week. no races, no hurdles, just easy mileage. i need to get healthy before i can race well. there's no point in racing if i'm not going to score at conferences and i'm only going to hurt myself more. a week should be enough to get back to normal, hopefully, and if it isn't i'll reassess where i am. on monday, i'll go to the trainer to see if my hips are misaligned again, which is supposedly the original problem with my hamstring. i'll do all the heating, icing, ultra-sounding, etc that they ask me to do and hopefully that will be enough to fix it. i think when they originally realigned my hip and my hamstring started to feel better, i set myself back by doing a hard workout two days later. i'll also continue doing all the supplemental stuff like lifting and core work to make sure i stay in the best shape possible. I think this is the best plan moving forward. clearly, doing workouts and races hasn't helped. i need to focus on getting better before i can run fast. since running easy mileage doesn't hurt as much, I think that is the best option. When i strained my hamstring during indoor season, easy mileage and light rehab with Curt fixed my problems within a week aside from some minor pain. since i've already fucked my hamstring up quite a bit, it might take longer, but hopefully a week will be enough to get it at least to 90%.

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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felt pretty shitty. ran in the morning. i just wanted to get a run in, i didn't want to push it with the distance. did core work, jossi-cises, and hamstring strengthening exercises later on.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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lifted in the morning. went to the trainer before practice. i heated my hamstring and got an ultrasound on my hamstring as well. tiffani said my hips aren't misaligned, so i can cross that off the list of potential problems. she said to heat, ice, and stretch a lot. ran a trail and a little extra. i stretched, used the stretching band, and took an ice bath after running. i also did some hamstring strengthening exercises.

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Shoe: asics air pegasus Title:

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AM RUN

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heated my hamstring and got an ultrasound on my hamstring before practice. started off with a big group that shrunk as we went on because other people wanted to go at a faster pace than what i was running. my hamstring still hurts and doesn't seem to be getting much better. i stretched, used the stretching band, and took an ice bath after practice. i did core work and jossi-cising later on.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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heated my hamstring before practice. ran with tolu and desk. stretched, foam rolled, and took an ice bath after running. still no improvement.

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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didn't run today. my hamstring hasn't gotten any better since I started taking it easy, so I'm taking time off altogether to see if that helps. I also wouldn't have had enough time today to set aside for running, heating, icing, stretching, etc because the training room would probably have closed to early (i'm busy from 10-7 on Thursdays). did some core work.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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didn't run again today. did some rehab stuff with alec, who is now also on the DL after straining his hamstring in a hurdle workout. I heated, stretched, did strengthening exercises, did the exercise bike for a little bit, and took an ice bath. the exercise bike actually doesn't hurt my hamstring at all, so I might start doing that instead for a few days as a substitute for running.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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heated my hamstring, did 30 minutes on the exercise bike (11.5 miles), stretched, foam rolled, and took an ice bath.

PM RUN

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Shoe: asics air pegasus Title:

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didn't do anything today. woke up with a migraine and felt really nauseous all day until around 6:00PM. didn't even start doing work until almost 5:00. I slept until 12:30 and had to force myself to eat throughout the day. thankfully i feel much better now, although still pretty tired despite the 11+ hours of sleep i got last night.

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:

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heated my hamstring and stretched before i ran. did a short run to see how my hamstring felt. it didn't feel that great. i'll try again tomorrow. took an ice bath after running.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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heated my hamstring and stretched before running. again didn't feel that great. i scheduled a doctor's appointment for friday to get some professional insight into what i should be doing. iced after running.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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did a mile and a half warm-up after heating and stretching my hamstring. i felt better today than i did the previous two days, so i decided to try out some hurdle stuff. i only did one run through of three hurdles before it started to hurt a lot. it had been slightly painful throughout the warm-up/strides, but it had been manageable. took an ice bath after running.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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heated my hamstring and stretched before running. did an easy trail. my hamstring actually felt better today than yesterday. iced after running

PM RUN

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Shoe: asics air pegasus Title:

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ran briefly before going to the doctor so i could point out exactly what hurt. he did a strength test and said my hamstring strength was fine. he said, obviously, my left hamstring is much tighter than my right one. when i told him i had been running on this for 5+ weeks, he gave me the "you're an idiot" laugh and head-shake. he said taking a few days off isn't going to fix it and it will probably take 3-5 weeks of no running to heal it. i asked him if i should get tests done to make sure there isn't a deeper problem, but he said if the pain is still there at the end of 5 weeks, then come see him again. thats a long time to wait and hope, so i may see someone else in the meantime. he also told me to use capzasin, a topical analgesic that is supposed to promote healing. i bought some and put it on my hamstring after i left his office. it says don't use more than 3-4 times a day, but i used a little too much of it and my hamstring was burning all day. i haven't decided yet whether i want to finish out the season. the deciding factor will be whether i think i can score at conferences. unfortunately, the only way to figure that out would be to run a workout and see if i can run faster than i did before i took two down weeks. i'll talk to Tom about this on Monday and get his input. so far, everyone I've talked to has told me to stop (parents, Adam, Grace, Alec) but with only a week left and a tough conference meet ahead for the team, I don't know if I'm willing to give up when there's a chance I could help even if it would be detrimental to my health.

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Shoe: asics air pegasus Title:

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AM RUN

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didn't run today. my hamstring felt fine because i didn't run/haven't run much in the past week and a half. i put too much of the capzasin on yesterday and it still burns.

PM RUN

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Shoe: asics air pegasus Title:

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did 22 minutes(8 miles) on the exercise bike. stretched afterward. i did it at a high setting and my quads were really sore, as well as my hamstring.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
heated my hamstring before running. i used the capzasin stuff again last night and it was apparently still active because my hamstring was burning after using the heating pad. it went away after a while. warmed up and cooled down a mile. workout was 5xfirst hurdle starts and 2x200 over the first 4 hurdles and then the last three hurdles. the drills actually went pretty well. chaz helped me tweak a few of the technique problems i have being a converted distance runner, mainly focusing on my arm movement. it made a big difference, but i didn't do it consistently in the workout, so its something i'll have to pay attention to throughout the week to hopefully fix before conferences. overall it was a pretty solid workout. my hamstring was sore and tight, but it was better than it was a few weeks ago and definitely manageable for another week. barring a major setback, i'll be racing at conferences. i stretched again and iced my hamstring after practice.

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