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:
foam rolled before and after running. felt fine. took an epsom salt bath before going to bed. my legs have been feeling tight and tired recently, so hopefully this helps.

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:
easy morning run before the workout today. stretched before running.

PM RUN

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warmed up 2 miles and cooled down 3 miles. workout was 800 in 2:04, 2x400 in 62-63, 300 in 44, 200 in 29, 2x150 in 21. the rest was 800 jog between the 800 and 400s and equal rest for the shorter intervals. the splits were 2:07, 63, 63, 44, 29, 20.8, and 21. we went out slow for the first lap of the 800, probably because everyone was feeling slow coming off a non-workout week. everything else was the right pace though. i felt slow on the 800 and felt like i was working way too hard, but i felt better on the other intervals. i think i didn't do enough strides beforehand. i do significantly less strides before workouts than i do before races because i don't want to tire myself out for the workouts (workouts are longer than races, so I don't have to worry about being tired for races). this was not the workout i wanted at this point in the season. i should be able to handle a 2:04. I need to stay on top of things and make sure that this one bad workout doesn't turn into a trend. i did 2xcore later on and took an epsom salt bath again.

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:
stretched and did core before running. i will do a second set of core and lifting before my second run. i did some more thinking on my lackluster performance in the workout yesterday and i realized that it wasn't a one day thing, it was a trend i have been making for the past few weeks since finals week. i have been complacent with my training and i have not been doing as much as i should. i need to re-focus my efforts. i left my routine at school and i never established one at home. i'm glad that we had a hard workout yesterday because it woke me up and i have a better sense now of what i need to do.

PM RUN

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

Shoe: asics air pegasus Title:

Summary:
lifted and did a second set of core before running. felt tired and my legs were sore, so i took it really easy. felt better as the run went on. i rolled out my IT bands and quads after running.

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 really sore when i woke up. i always feel hard workouts and races more two days after than one day after. i felt significantly better after stretching. did core before running as well. i will do a second set of core and lifting 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:
stretched before running. my legs felt much better than yesterday. did a 5 mile warm up and 3 mile cool down. did 5 miles at around 6:00 pace for the steady state run. i didn't have any mile markers because i did the run at the park, but the first few miles were probably slightly faster than 6:00 pace and the last mile was probably slightly slower. i felt great until the last 3-4 minutes when my left ITB started to hurt. did a slow cooldown home.

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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Summary:
felt fine. my ITB started to hurt towards the end, so i foam rolled after running. meant to do a morning run today, but grace was leaving in the morning and I opted to see her instead.

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 morning run when I woke up. felt fine.

PM RUN

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Shoe: asics air pegasus Title:

Summary:
felt fine. ITB didn't hurt at all. did lifting and 2xcore after running.

AM RUN

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

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Summary:
stretched and did core in the morning. didn't left because I got a flu shot yesterday before I lifted and my arm was extremely sore today. i could barely lift it above my head, so I didn't want to push my luck with lifting since running is my primary concern. ran with boz and adam. felt fine, a little tired.

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:
did an easy morning run and then stretched and did core. felt tired.

PM RUN

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

Shoe: asics air pegasus Title:

Summary:
warmed up and cooled down a little over two miles. workout started off with 4 mile cut down tempo run (6:30 to 6:00). i messed this up really badly by going out too fast. the first mile was 6:11. i thought i took it down a notch or at least maintained the same pace, we wound up at 12:06 through the two mile, meaning the second mile was 5:55. the last two miles were a little slower and we wound up averaging around 6:11 per mile for a 24:48 full tempo loop. we had about 12 minutes to recover, stretch, and do strides, and then we started the track portion of the workout. the track portion was 2x400, 2x300, and 2x200 with equal rest between intervals. the splits were supposed to be 59, 65, 44, 48, 28, 31. we ran 60.2, 65, 45, 49.1, 28, and 30. this was a really challenging workout. my legs felt OK for the track part, but my lungs were shot. i had a lot of trouble controlling my breathing. that hasn't happened since freshmen year when i first tried doing alumni repeats for xc. it was probably a combination of doing a morning run and doing the tempo beforehand. Tom told me my sophomore year that morning runs usually make you feel good the first week and then the second week they make you feel tired before things start to even out. it also didn't help that I did the tempo the opposite way Tom wanted us to run. we did the hard miles first and the easy ones at the end. I think its a good measure of my fitness that I was able to get through this workout and still hit the times. the problem today was all aerobic and for races, that won't be a problem because I will be well rested. my legs felt fine and I was never really straining (except for breath), so I think thats a fairly encouraging sign. i'm definitely taking tomorrow very easy. my total mileage for today is more than my long run usually is.

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 exhausted. took today as an easy day. i'll be sure to rest up as much as possible. i will take an epsom salt bath tonight as well to see if that helps.

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 tired the first 3-4 miles and then ran into Gresh (old high school teammate now running for E-town) and started to feel much better. wound up going a little longer than planned (Tom suggested 8-10). i finished this run feeling fine, like i could have done a normal long run if i needed to.

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 fine. did core work after running.

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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Summary:
felt fine. stretched after.

PM RUN

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

Shoe: asics air pegasus Title:

Summary:
warmed up and cooled down about 2 miles. did a bunch of strides because i knew we were starting off with a fast 800 (1200 for the other guys). Tom wanted me to run 2:02 even to pace out the 1200 guys. i got out well in 30.6 and felt fine, but i slowed down over the subsequent laps. 400 was in 62 and i tried to pick it up. came through 600 in 1:33 and as i was about to pick it up, jiggy cut me off on the curve and i just let him take over. i should have swung around on the straight and retaken the lead to make up for my failed pacing. instead, i let jiggy do the work for the last 200 and finished in 2:04. i was upset about it for a while, but then i got over it when we started the next part of the workout. we did 3x800 in 2:30 with 1 minute rest. splits were 2:30, 2:28, 2:28. felt fine on the first one and struggled a bit on the next ones. felt good to get this workout done though. it was definitely geared towards strength stuff, which is not necessarily my strong suit. we finished the workout with a set of 6 turnarounds. i felt slow on these. normally i can keep a short stride and be fast, but i felt like my stride was too long and it was slowing me down. i'm not too worried though since i was still able to keep up with everyone else and the important speed work will come later in the season. did bob's triple threat hamstring exercises after the cool down. foam rolled and did core work when i got home.

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:
had to go to the haverford area today for fingerprinting and a class for my hospital job next semester, so I just stuck around and did my run here. did lifting and core before running. felt a little tired in the beginning but felt decent towards the end.

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:
felt great.

PM RUN

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

Shoe: asics air pegasus Title:

Summary:
did lifting and core before running. felt good. best i've felt since the beginning of break.

AM RUN

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

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Summary:
stretched in the morning before practice. did a 3 mile warm up and a 2.5 mile cool down. i did a ton of strides before the workout. before races, i do 14-20 easy strides to loosen up but before workouts i normally only do 6-10, so i'm going to try adding lots of strides to the warm up routine for workouts as well. the workout started off with a 1000 at 4:40 mile pace (the other guys did different distances with ivo maxing out at 1.5 miles). i did it in 2:55, so right on pace. did a lot of jogging, probably close to 1.5 miles, while waiting for the other guys to get ready for the 200s since i finished early and i don't like stopping. goal for the 200s was 28-29 with ivo and the first two with riccio. we hit the first 5 in 29.xx mid and i felt fine. ivo caught me off guard on the sixth one and went 28.4. Tom told me to do between 6-8 and I had wanted to do the full set with ivo originally, but the 28.4 felt really tough. i decided to stick through to the end because this is the kind of pain/difficulty that I'm going to feel at the end of a hard 800 race and i need to keep going. did the last two in 28.xx mid as well. felt sore at the end of the workout, but i was happy to be able to finish it. it was definitely a good confidence booster before the armory race.

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:
felt good. surprisingly not tired or sore.

PM RUN

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

Shoe: asics air pegasus Title:

Summary:
embedded six strides into the last mile. felt ok. hamstring was a bit tight the first two miles but it felt fine afterward.

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:
went a little longer than I intended. i meant to only do 4 miles, but the loop i did was longer than i remembered it being. did 6 strides after running. felt good.

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 and cooled down 3 miles. i forgot to stretch before leaving for the meet, so i did it at the armory. i think this may have actually helped since driving for three hours (an hour to Haverford and 2 hours to the armory) would have undone the good stretching does. i originally thought that i was racing in the fast heat with gebby and ivo and i was really looking forward to that, but then i found out i was in the second heat. my goal before the race was to hang on to ivo and see what i could do at the end of the race, but when i found out i was in the second heat my goal was to win the heat. our warm up was pretty shitty because we left with the meet 30 minutes behind and came back and the meet was only 10 minutes behind and our event was next, so we couldn't do many strides. i did maybe 6 strides and they were like 5 steps each because the armory is so cramped. i got out slow at the start of the gun on purpose to race from the back, but then the pace went out really slow so i swung around everyone on the first straight and tucked into second place. i let the leader do the work for the first two laps. i faked like i was going around him with 500 to go on the curve and he sped up a little bit and i passed him on the straight because he was already breathing heavy. we came in 30-31 for the first 400 meters, which is much slower than i wanted. i picked up the pace on the third lap and was cruising until the bell lap when a dickinson kid came on my shoulder. when i heard him breathing and saw the red jersey, i just went into a different gear and dropped him. wound up running 2:00.5 and negative splitting 61-59. this was a great tactical race for me even though i didn't run fast. i felt in control the entire race and i didn't even feel tired, aerobically or otherwise, after the race. it felt more like the first 800 of a good 1000 or great 1200. i definitely could have held that pace for at least another lap. although its frustrating to not run as fast as i expected, its difficult to be upset with a win. i'm now 2 for 3 this season with heat victories. i just need to translate that success to running in a fast heat. there is no doubt in my mind that i'm in shape to run 1:57 or faster right now and i think i would have done it last night if i was in the faster heat. judging by how i felt after the race and how i've been doing in the workouts, i think i could run a great mile PR as well. its going to be a good season.

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 a fake long run. Tom told us to go a little shorter than normal, so I went 10 instead of 12. i felt great for having raced yesterday and having gotten less sleep than usual.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
did a trail with gus, avi, joel, and daisy. felt a little stiff/tired.

PM RUN

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Shoe: asics air pegasus Title:

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did a trail and tempo loop with chris. felt fine. a little tired early on but better towards the end. did strides after the run. did core work later on.

AM RUN

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

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Summary:
lifted and did core in the morning. stretched and foam rolled before practice. warmed up 2.5 miles and cooled down for 2 miles. workout was 3x400 at 800 race pace (58 or 59) and 6x60 at 400 pace. the 400s were in 60, 59, 58. i felt a little stiff on the first 400, probably from not warming up enough. i underestimated how cold it was and how long it would take to warm up. i probably didn't do enough strides either. the rest was 400 after the first 400 and 600 after the second 400. the 400s were manageable, but i definitely felt like i was pushing it on the last one. my spikes also tore on the last 60m interval, so i'll probably need to buy new ones. they should still be good for Boston. I'll need to be more proactive with warming up enough for the meet, especially because Boston will be much colder than here.

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. felt a little stiff starting out but eased into it and felt fine by the end.

PM RUN

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

Shoe: asics air pegasus Title:

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felt ok. my left ankle was really sore for some reason. not sure why. it felt better as the run went on and then hurt a little again on the strides. i don't remember doing anything to it, so i'm not concerned.

AM RUN

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

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Summary:
ran early in the morning because i have to go into Penn in the afternoon for lab stuff. felt pretty terrible when i woke up, but felt much better 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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did an easy pre-meet run with Tolu and Sam. felt fine. did some strides after the run.

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:
stretched when i woke up in the morning before going to the meet. warmed up 3 miles and cooled down 4 miles. i was watching all of the heats before me and pretty much everyone went out in 55-56, so i decided to go out in the back just in case my heat made a similar mistake. thankfully, we only went out in 57 and i was through in 58 (28, 30 splits). i was towards the back for the majority of the race and i moved up starting at 400 to go. i felt really good coming through in 58 and i tried to make up some ground, but i left myself with too little room to work with. i beat all of the guys that fell off the lead pack, but i let the leaders get too far away and they went on to run 1:55. with 400 to go, i felt great and I thought i had a good chance to win the race, but i took too long to make a move and suffered for it. i still managed to run 1:57.9, which is a nice PR, but the race could have been so much better if i went with my normal strategy and raced in second place until the last lap and then went for it. this is the first time all season i've raced with hesitance, which is a little disappointing because this was a great chance to run really fast. despite that, it was still a good race and a PR, which is hard to be upset with. i felt smooth throughout the race and both Tom and Jossi thought I looked great. Tom said he thinks I can compete with anyone in the conference right now and I agree. if I continue to progress the way I have been, I think I could run 1:54 by the end of this season.

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 great. started off with james and did the rest of it solo.

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:
ran a mix of trails and on the indoor track with chris. it was really icy and slippery outside, so we tried to stay off the roads. even the trail was in bad shape. did six strides after running.

PM RUN

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AM RUN

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was busy all day so i missed lunch and dinner. i ate protein bars throughout the day and I ate a big meal when i was done everything around 8PM. my legs felt great, but i still felt a little tired, probably from not eating enough. did strides and a set of 6 turnarounds after running.

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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:
stretched before practice. did a 2 mile warm up into a 2.5 mile tempo. did the tempo in 14:28, around 5:47 pace (supposed to be 5:45), with jack and dave. i felt awful during the warm up and tempo. i think it was the humidity and heat (65+99% humidity) since i'm not used to it right now. a couple of the other guys echoed my sentiment of feeling bad during and after the tempo portion of the workout. jogged a mile back to haverford and did a bunch of strides before starting 2x400 at 56-57 with ivo, riccio, and charlie. we had 600 jog between intervals. we hit 56.8 and 56.0. i was worried going into these because i didn't want to get dropped, but once i started i forgot my exhaustion and i was fine. had no problem on the first interval, although i struggled towards the end of the second interval. i could my legs start to get tight, but i didn't give in and just pushed through. did a set of six turnarounds after the 400s. felt a little sluggish on these, which is unusual for me, but understandable given the prior speed work. i'm excited to see what i can do in the mile this weekend. i haven't raced anything longer than an 800 since the derbies last year and i think i'm in great position to crush my PR, which is only 4:30.

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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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Summary:
stretched and foam rolled before running. felt fine. did 6 strides when i got back.

PM RUN

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