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did an easy pre meet run and strides. felt fine.

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did a total of 8 miles warming up and cooling down for the day. first race of the day was the mile. i went into this race with pretty high expectations. i thought that i was in shape to run 4:20-22. i was excited when i was seeded in the fast heat because i thought that with a couple 4:13-16 guys, i could just sit in the back and i would be carried through at a fast pace and i would see what i had left at the end. the race went out surprisingly slow though. i got out in the back expecting it to be fast and we only went through the 200 in 33-34. everyone was bunched up, so i ran most of the first 800 in lanes 2 and 3, which in retrospect was stupid. i put myself in decent position with 400 to go right behind the lead pack, but when they accelerated, i had nothing left. other people started passing me as well and i just couldn't respond. i'm not sure whether it was because my legs were tired from working too hard in the first 1200 or if it was a mental collapse, but it was probably a mix of both. i was really disappointed after the race because this was a race that i should have excelled in because it was all about the final kick. i was also upset because this was my first race against a lot of the top mid-distance guys in the conference that are not on our team and they beat me pretty soundly. instead of working hard from the back, i should have just shot up to the front and taken the lead. i wouldn't have won the race that way, but i think i would have run faster and I at least would have helped out riccio by increasing the pace. i don't think this race is indicative of my fitness, so i'm not too worried. i would like to give the mile another shot because i think i could run much better, but I don't think i'll have time the rest of this indoor season, so i might have to wait until outdoors. I was really looking forward to the 4x400 before the race, but i was especially motivated after running a shitty mile. i wanted a shot at some kind of redemption. i had to lead off, which is always a little stressful. i got out fairly slowly, as usual, but i got up to speed pretty well and i was on pace with the rest of the field by the second turn. its almost impossible to pass people in an indoor 400 race, so i put a lot of effort in to getting the lead early and it paid off. i went into the last lap with the lead and i held on to it when i handed off the baton to charlie. we opened up a bigger lead with each leg and eventually won our heat by 6 seconds. i've heard various reports of my split from 52-53.5, but I'm not very concerned because i handed off in the lead and that was my goal. if anyone had challenged me on the last 100m, i would have been able to take them.

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felt really tired when i woke up and sore when i started the run, but i felt better towards the end. the outside of my left calf feels really sore/tender, which is a bit concerning. its felt like that for a few days now, but it was particularly bad today.

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ran early today. felt fine. broke in my new shoes and i didn't have any problems with my calf. i think the new shoes will do the trick. if i have any problems in the next week, i'll go see Curt.

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AM RUN

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warmed up and cooled down two miles. workout was 500 in 58 pace, 300 at 56-57 pace, and 200 at 54-55 pace. we had 500 walk between intervals. the 500 was a little slow and wound up being 73 because we had to run around the bees for the first two laps. the 300 was in 42 and the 200 was in 26.8. we finished off with a set of 6 turnarounds. overall the workout wasn't too bad. i never felt like i was straining on any of the intervals. i also didn't feel very loose because we did a walking recovery and not a jogging recovery. i think i would have felt smoother had it been a more active recovery.

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lifted and did core before running. its been a while since i lifted, so i had to drop down to a lower weight for most things. felt fine while running. my knee tendonitis has been flaring up for the past few days, so i will start jossi-cising again.

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felt fine. did strides after running.

AM RUN

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did a lady and strides after running. woke up feeling sick but felt better as the day went on. my arms are really sore from lifting yesterday. i probably should have done less since I haven't lifted in a while.

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stretched when we got to the meet. warmed up 2 miles and cooled down about 5 miles. we went out to warm up when the schedule was 5 minutes ahead and when we came back the meet was 15-20 minutes behind. i did a ton of strides to stay loose, but i think i overdid it because i was somewhat tired when i stepped up to the line. i was in the first heat and i was pretty excited because I wanted to get into a fast race, but i was not expecting the race to go as it did. i got out slow off the line and went straight to the back. i tried to move up on the back straightaway, which was a stupid move because i expended too much energy. the leaders went out in 26 and i was in the back in about 28. i tried to maintain contact, but the leaders went through 400 in 52 and dragged the rest of the field with them. i came through in about 57-58 and i felt pretty tired. i think it was partly because i was at the back of the race and its hard for me to mentally get into a race when i'm not contending. i came through 600 in 1:27 and started to catch the guy in front of me, but i didn't have enough left to make a move. i tried to maintain pace, but i probably fell off a little bit. i wound up running 1:58.03, which is .1 seconds off of my PR at boston. i was pretty disappointed after the race because i was hoping to run 1:56 or faster. Tom had been telling me all week that i was in shape to run a 1:56, but i just couldn't do it today. its really frustrating because this was my chance to run a really fast race. i think there are a few reasons why i didn't run as well as i should have. the first is that i am not in a set routine yet, which is abnormal for me because i usually settle in pretty well within the first week of classes. this shouldn't be a problem starting next week because my workload will be more spread out. i also think i tried to do too much on Wednesday too close to the race. i did a lot of lifting and 9 miles total, which is a lot for me. i think i need to start taking a 2 day rest approach where I just do easy runs and no lifting before meets. the other factor was that i got out slow and never really established contact with the race. i almost always get out slow off the line, which worked great for the first 2-3 races when i was one of the fastest runners and i could take over the race at any point, but it won't work in a race where I am evenly matched or out matched like i was today. if i want to be competitive in a fast race, I will need to get out fast and mix it up in the pack in the initial 100m. since i got out slow today, i essentially took myself out of the race and lost the competitive aspect of the race. while this wasn't the race i wanted to run, i think i'm still on the verge of a major breakthrough in the 800.

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jossi-cised and lifted before running. tried to do core work, but my knee was really tender and hurt a lot when i was doing core so i stopped. went to the trainer before running and tifanni said that my strength and range of motion is fine, so its probably nothing to worry about. she said it seems more calf related than anything else. i heated my calf before running and it felt mostly fine on the run. it hurt a little bit, but not bad. a little tender after running, though.

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woke up feeling pretty tired, but felt much better after running. i was going to lift before running, but the weight room was closed. i might go later on in the day.

PM RUN

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AM RUN

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Summary:
lifted, did core, and jossi-cised before running. my calf hurt a little bit, but not much.

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felt fine. my calf/knee hurt in the beginning. my knee kept locking up a lot in the first few minutes, but it felt fine after 15 minutes or so. i will probably need to start heating it before running.

AM RUN

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

Summary:
stretched and foam rolled in the morning. warmed up 2 miles and did a 2.5 mile tempo in 14:10 (5:39 pace). i struggled a bit for the first 1.5 miles, but i came on strong over the last mile. my breathing evened out as we settled into the pace. i think these are the type of workouts where i really suffer for having missed xc this year. my hamstring also hurt a little bit on the tempo, which is the first time in a long time i've had hamstring pain. did a few strides when we got back and did a 400 in 57 and 3x200 in 28-29. i ran this part with gebby and riccio. they were supposed to run 56, so i backed a little bit off of them for the 400 and ran 57.3. i felt ok on this, but a little stiff from the tempo. the 200s felt better even though they were the same pace. did 3x200 in 29.3, 28.8, and 28.2. the last 200 was tough, but i didn't feel like i was straining. my hamstring hurt a little bit on these too. i'll need to be more proactive about stretching and foam rolling from now on. i've gotten kind of lax with it because i haven't had any problems and because it takes about 45+ minutes to do everything. i'll need to start working it back into my schedule. did a road loop for a cool down.

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Shoe: asics air pegasus Title:

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hamstring hurt again in the morning. i stretched and foam rolled and it felt much better. it hurt again at practice while running, but felt fine on the strides and baton hand offs. the pain is very similar to how it felt last year, which is really concerning. if it still hurts after Friday, I'll go see Curt to see if my hips are mis-aligned, which was part of the problem last year. i'll pick up on the triple threat hamstring exercises that bob taught me after the meet as well. i don't want to do them now since its too close to the meet and they would make me pretty sore.

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stretched and foam rolled in the morning. ran a lady and did some strides afterward. felt fine. had a lot of energy today.

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stretched and foam rolled in the morning. warmed up a road loop. ran the 800 at the keogh meet. i was pretty nervous before the race because i knew this was going to be somewhat of a conference preview. i was racing against ben press and he is one of the top hopkins 800 guys that i need to beat if we are going to win conferences. i warmed up about 5 minutes too soon, but overall it was fine; i just did a ton of strides to stay loose. i heard press talking to an unattached runner and the unattached guy was going to be the rabbit. when the gun went off, i fought my way into 3rd place behind press and the rabbit and just cruised behind them for most of the race. we went through the 200 in 28-29 and the 400 in 58ish. i was feeling pretty good about the race at that point and i really focused in on the race. i didn't get the 600 split. at the bell, i shot to the lead and went around press and the rabbit. i tried kicking hard, but my legs refused to go any faster. i tied up hard in the last 50m and press and the rabbit shot around me and beat me. i still managed to run 1:58.2 to press's 1:58.0, but i was still pissed after the race. i need to be able to beat him and the race played perfectly into my strategy. i did everything right, from getting out hard, to letting them do the work, to finishing (fairly) strong, but i still lost. its hard to be too upset after a race like that because i competed well and still matched my PR, but i need to be better next week. the only real criticism i have from the race is that i kicked too soon from 200 out and should have waited another 50-100m to take off. i thought i was in good enough shape to kick hard from 200m out, but i just didn't have it today. i must have looked really upset/angry after the race because both dave and ivo tried to console me afterward and told me that next week is where it counts and breakthroughs in the 800 usually come after a few weeks of stagnation. i know they're right and i appreciate the advice, but that doesn't mean i'm happy with losing this week. i was extremely dizzy and light-headed after the race and i thought i was going to vomit for a while. i laid down for a little bit before forcing myself to jog a few laps. i felt awful for about half an hour and i seriously considered asking Tom to scratch the 4x400, which is something i have never even considered before. i downed half a bottle of gatorade and did some strides and i started to feel a little better. it wasn't until i put on my spikes again that i felt i could actually do this. the 4x400s got thrown into one heat and we had to share a lane with swat. i was lead-off, so i had the inconvenient leg. i got out slow because i was still feeling a little off, but i stayed on the pack well and kicked around the swat guy and a few other guys in the last 50m when i realized i still had something left. handed off in third and out team took care of business and we finished third in the race. i'm not sure what i split, but i'm not that concerned. i think i would have run much faster and would have challenged james for the lead if i had my own lane and hadn't been boxed out at the start. passing people in an indoor 400m is almost impossible unless you're running 1-2s faster than them. cooled down a mile on the indoor track. i actually felt better after the 4x400 than i did before it, although the 10 minutes right after the 4x400 had me laying on the ground a few seconds away from passing out. i've never run myself to exhaustion before. its simultaneously a terrible and somewhat rewarding feeling. I talked to Tom after the race and he said i'm running some combination of the 1200 on the DMR (definite) and the 800 or 4x800 at conferences. I'm actually pretty excited to run the 1200 because i think thats a good distance for me. i ran the 1200 on the DMR in high school for my team at outdoor nationals and i ran really terrible (3:20 when i had run 3:12 a few weeks earlier) so i've always wanted a shot at redemption in that race. i'm really excited for conferences. it will be a great challenge, both for myself and our team, and i think we can turn out some really great performances.

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stretched and foam rolled before running. my hamstring and entire left leg felt really tight and compressed when i woke up. the tight indoor turns destroy my joints, especially in my left leg. felt slightly better after stretching. ran with avi for most of the run and jordo and siqs for parts. felt ok, hamstring was a little tight but not painful.

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i was originally planning on going into lab this morning, but i felt exhausted when i woke up and i decided to put lab off until next week after conferences so i can make sure i have enough rest. this week is going to be busy academically, so i wanted to get rest while i can. the stuff i was going to do today isn't time sensitive, so it isn't the end of the world. ran a lady and some trails. did the second half with tweety and jossi. felt fine even though i didn't stretch.

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went home today because adam was home for the weekend. did a short run when i got back. felt ok.

AM RUN

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went to bed last night with a fever and felt pretty terrible. felt bad waking up this morning but felt much better as the day went on. went to health services to make sure it was nothing major and they said everything was fine and my fever was gone, so i decided to go to practice since i was feeling normal. felt fine while running. did 8 strides and 4 turnarounds. felt good on those. i think my fever was just a minor scare, but i'll be extra cautious over the next few days just in case.

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felt fine. did the run with ryan.

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did 40 minutes and then did 2 sets of 4 turnarounds with a lap jog in between. felt ok, but a little tight on the turnarounds.

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tom told us to take off or run really easy today, so i did a lady. i always feel bad the day after taking off, so i figured it would be better to just do a short easy run.

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did a 12 minute warm up and then did a few strides and baton passes with chris for the DMR. felt ok. did a few more laps after the baton hand offs to loosen up.

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ran the 1200 on the DMR and the open 800. i was really excited for this yesterday and it turned into nervousness today. i knew it was going to be a close meet and that i needed to perform well for us to win. warmed up 2 miles for the DMR. did plenty of strides and felt pretty loose. was nervous before the race but once i got to the line i knew what i had to do. got out well amid some pushing and shoving and settled into 3rd. stayed there for the first few laps. there was a lot of movement with a bunch of guys surging and falling back, which is something i'm not used to because the 800 is usually pretty consistent. i kept getting cut off by guys trying to squeeze into the pack, which is my own fault for not being aggressive enough. i probably lost a few seconds by not pushing them back, but i didn't want to get DQed or waste energy, so i just accepted it. the plan was to wait until the last lap and kick hard, but the dickinson and hopkins guy took off with two laps to go. i followed close, but i was around 4th or 5th at that point and i had to work too hard to get up front. its my own fault for not positioning myself better. my legs were a lot tighter than i expected and i couldn't turn over well enough to catch them. i wound up handing off in 3rd to chris. my leg was a 3:12 with splits of 65 and 2:11, so i closed in 61. i was really pissed at myself after the race because i didn't execute as well as i needed to and i made mike work way too hard for a second place finish. we should have won the race and i felt like i let my relay team and the entire team down by not running like i should have. if i had matched the moves made by hopkins and dickinson in the early laps, i think i could have kicked with them and handed off where i needed to. instead, i handed off 2-3 seconds behind them and made the rest of our relay work hard to catch up. after some initial moping about my performance, i got it together and cooled down for about 10 minutes on the indoor track during the dashes. started to refocus on the 800 and think about what i needed to do to win the race. there were three other guys seeded between 1:58 to 1:59, so i figured the race would go out at a pace similar to last week and i could finish strong enough to win and place out of the slow heat. when i re-warmed up, i felt pretty tired, but i tried not to think about it. felt slow on the strides, but i put that off to usually doing slow strides to stay loose. when the race started, the dickinson guy immediately shot off from the line and i tried to stay close to him, but i thought he was going at a suicide pace so i stayed back. he went through in 27 and i went through the 200 in 28. i tried to stay in the race, but he and two gettysburg guys kept a blistering pace and came through the 400 in 55-56 and the 600 in 1:23. i was way back by the 400 mark and i think i just mentally gave up. i thought i was running really slow, but i wound up running a 2:01, which isn't what i should have run, but wasn't terrible for a double either. the top 3 guys in my heat wound up running 1:56 and they were the top 3 finishers in the event overall, beating out ivo and the fast heat. i was exhausted after the race and i was too tired to be angry at myself. i was not mentally prepared for the way the race played out. even if i had tried going out with those guys, i'm not sure i could have stayed with them today. I'm angry at myself for mentally giving in during the race, but i don't think i could have won the race, although i do think that i could have run 1:59ish and potentially scored had i stayed composed. i'll give a more thorough season review later on, but i was really proud of how the team performed today. there were a lot of great performances and even though we lost, i think we have a great building point for outdoor season. of all the performances, I think Jeff's stood out the most. 11 events is an insane amount of work for one guy to do and he scored 29 points by himself. without him, it would not have been a close meet.

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felt really tired/sore/mentally exhausted. i had a stress headache from the meet yesterday still. ran short because i was planning on spending most of the day in lab, but i had to leave early because i felt so awful. wound up taking a two hour nap when i got back. felt better after eating dinner.

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i have mixed feelings about this season. on the one hand, i honestly did not believe i would be able to run this year. my hamstring problems from spring track last year continued over the summer and seemed to never get better. i thought i would have trouble walking without pain. i thought if i could run at all, it would be very limited. not only did i prove myself wrong, i also had the best season of my career, ran a PR in the 800, and then ran within .3 seconds of that time twice. although i was happy to have a season and to be running well, i had a very poor end of the season and a bad conference meet. i raced well early on and collapsed when it counted most, and thats a terrible feeling. i spent most of the time after the meet and part of sunday blaming myself for the loss and thinking of how i could have done more to help the team. in almost every race this season before conferences, i competed well and ran with confidence, but at conferences when i should have been at my best, i wasn't. looking back at this season, there's a lot for me to be proud of, but there's also a lot that i need to improve on and i need to do it in a very short period of time. when i was racing and feeling my best, i had everything in a great balance. i balanced schoolwork, track, lab work, my personal relationships, and supplemental stuff like lifting and core in probably the best way i ever have throughout my time at haverford. if i want to get back to the way i was racing and feeling at boston, i need to get back in that mode of thinking and executing. i am by no means in a bad routine now, but i'm not lifting and doing core as much as i was before and i all but cut out lab work from my schedule until this point, which actually wound up causing me more stress than it relieved. i will be spending pretty much all of spring break and part of the following week doing lab work to make up for lost time. my goal for the next few weeks is to get back into a steady lifting and core routine. i think these really help me, probably mentally more than physically, because it makes me feel more invested in training and it forces me to adopt the JB mindset of "i've put in too much work to lose now". earlier this semester, i kept finding reasons to not wake up early and lift or do core. i kept thinking it would interfere with how i felt doing workouts or say that i needed to do work or think that i needed more sleep. really, i just need to get back to the level of efficiency i was at last semester. when i was racing my best this season, i was extremely confident in my training and my fitness. i thought i could win any race i was in and if not, i could at least contend for the win. i raced this way up until the seamus meet, when i raced timidly and paid for it by running a mediocre mile time. i'm not sure what happened along the way, but i lost the confidence, that i'll admit occasionally bordered on arrogance, somewhere between the seamus meet and the keogh meet. i think when i stopped racing as well as i thought i should have, i started to weaken mentally, and that only made things worse. instead of approaching races with an "i'm going to win and here's how i'm going to do it" mentality, i let others dictate the race and deferred to their race strategy instead. Another problem i had this season was being competitive in fast races. i excelled in slow races in the beginning of the season because i was just in better shape than the rest of the field. when i raced at the rider meet and in the 800 at conferences, the races started out fast and i wimped out. i need to get over my hesitancy of going out fast and dying and just run with the field. its too much of a mind fuck for me to wait in a race like that, so i need to just run with the field and go for it. from a team perspective, it really sucks to come up just short of a conference championship. even though we lost, it doesn't mean we have to be ashamed of our season. there's still a lot we were able to accomplish and a lot of guys stepped up big time throughout the season. if we are going to beat hopkins outdoors, we are going to have to be as close to perfect as possible. everyone needs to be at their best and that starts now. we all need to assess our seasons, what went well, and what we need to change because outdoors is a short season. winning outdoors is going to be a challenge, but its a challenge i'm looking forward to.

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stretched, foam rolled, lifted, and did core before running. still had a headache off and on today, but it wasn't as bad as yesterday. felt slow to start but good by the end.

AM RUN

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

Summary:
had class/work all day from 8-4, so couldn't do early lifting/stretching. jeff showed chris and i some hurdle drills. he's really good at them. i, on the other hand, am not. my quads were really tight and my lack of coordination was very apparent. these drills will definitely take some getting used to. even when i did steeplechase freshmen year fuentes always said that i looked terrible doing the drills but i still looked good going over the barriers. hopefully having jeff around as a teacher will help out.

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:
lifted and did core in the morning. felt really sore from lifting, but fine otherwise. felt fine on the hill loop, although i'm in terrible hill shape. i was supposed to do some brief hurdle drills again today with trail leg stuff, but i hurt my ankle doing strides. i think it might have just been a foot cramp, which i've never had but chris said thats what it sounded like. i iced it after running to be safe.

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:
wanted to go longer, but i was leaving to visit Grace in Pittsburgh for the weekend, so i had to cut my run a little short to make sure i had time to get to the bus/train.

PM RUN

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Shoe: asics air pegasus Title:

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