AM RUN

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

Summary:
felt pretty bad in the beginning but great towards the end. did core after running.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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felt fine. meant to run longer but lack of sleep on Thursday caught up with me today and I wound up sleeping the middle portion of the day away and didn't get to running until late.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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grace got really sick (probably a sinus infection) so i elected to take care of her while i was there and didn't get to run before getting on the bus. not the end of the world. traveling always leaves me exhausted whenever i go to see grace or adam, so hopefully a day off at the tail end of the trip will help me.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran a moderate effort hill loop today. my watch wasn't working properly so this is only an estimate. i probably ran somewhere between 51-53. felt fine. righter's mill was tough on the way up since i pounded the first half of the run, but i recovered pretty well. took it easier on the way back, but still moving at a good pace. my hamstring hurt a lot towards the end of the run, but felt fine within a few minutes of being done and didn't hurt the rest of the day. did strides and brief hurdle drills when i got back with chris and ryan.

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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stretched before running. did an easy warm up into hurdle drills. would have done a cool down but i had a meeting at 6:00 and i had to leave early. drills felt fine, although i still feel stiff doing hurdles. i'm not very flexible.

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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spent the majority of the day (11 hours so far, probably 14 by the end of the day) in lab. things are starting to work better now so i don't mind putting the time in. took a running break at 3:30. felt fine. went a little fast for the first part and took it easy the last 3 or so miles.

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:
actually felt pretty good for how tired i felt earlier in the day.

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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took a brief lab break to run. not quite feeling the 5-6AM wake ups over the past few days yet.

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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didn't run today. only got 3 hours of sleep last night because i spent all of yesterday in lab and I had to go home to talk with my parents and grace about medical school stuff. decided that with how i've been abusing myself lately with work it might be best to rest instead.

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:
ran during a lab incubation. things are starting to go well so i should be able to get back into a normal sleep/running pattern soon. i only slept about 3-4 hours last night and wound up spending 16 hours in lab. i only took a half hour break for lunch and an hour break for 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:

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

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lab stuff is finally on pace so i slept in today and wound up sleeping for 12 hours. i'm still fairly dehydrated because i don't drink enough in lab, so i had calf cramps during the night so my calves felt really tight during the run. should be fine by 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:

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the rough patch in lab is over. i should be getting back into a normal routine now. did an easy 5 miles and then some hurdle drills. felt pretty good on the drills. wore my sprinting spikes for the first time since last spring. i don't like wearing them that much, but hurdle races have destroyed my last two pairs of victories, so i'll just have to get used to the stiffness of the sprint spikes.

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 after getting back from lab at penn. felt a little tired/sore from drills yesterday.

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 ok. hamstring a little tight.

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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did a late run after lab. i was in and out of meetings all day on top of lab work and I took a mini-tour of the city with alec and jake to scout out places we might like to live next year. overall wound up walking about 6-7 miles in addition to the running. my hamstring felt awful after running, so i took about an hour to stretch everything out and foam roll. i've been neglecting this for a while now because i've been so busy with lab stuff and other things. i'm going to need to stay on top of this, especially if i'm going to do hurdles again.

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 stiff to start because i foam rolled a lot, but felt better as the run went on. ran before lab since i thought it might work out better. my hamstring was still painful, but not as bad as yesterday.

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:
ran after getting back from lab. felt fine.

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 20 minutes and cooled down a road loop. ran a 500, 300, and 200 with chris, john, and dan. workout was pretty easy because it was all at 60s 400m pace and we had 7 minutes rest after the 500 and 5 minutes rest after the 300. cruised through the workout and ran a 1:15, 44, and 28. bob told us to go a little faster after the 500 since it was clear that we felt fine and that we were still in shape. it was an easy workout, but it was a nice ice breaker to the season to get us used to running fast again.

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:
did a 4 mile warm up and a 3 mile cool down. did hurdle drills today. did some light drills in the beginning and then 10 first hurdle starts. did an additional 3 hurdle starts over the first two hurdles to see if i could maintain stride and my steps over the first two. i felt pretty good on most of these but i was definitely feeling it towards the end. my legs are going to be sore tomorrow.

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

Summary:
my legs were really stiff and sore when i got up this morning. my knee also felt really tight/compressed and hurt quite a bit. hurdle drills take more out of me than most workouts do. i stretched and foam rolled for about an hour before practice to loosen up, which helped a little bit. warmed up two miles and cooled down 4 miles. workout was 4x200 cutting down from 32 to 29. hit 31.1, 31.5, 29.7, 29.0. felt really tight on these intervals. my hamstrings felt like they weren't moving, which made running fast difficult. i guess this isn't that surprising since this is the third consecutive workout day. we have another hard workout tomorrow probably involving hurdles, which should be interesting. hopefully the long cool down helps me recover a little bit. iced after 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:
did an easy 6 miles today. bob said to just take it easy today and see how i feel tomorrow. both of my hamstrings feel extremely tight, although not to the point of worrying about injury though.

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

Summary:
warmed up two miles and cooled down three miles. did basic hurdle drills and then did starts over one hurdle, two hurdles, and three hurdles. i went overboard on the hurdle starts on tuesday and wound up doing way too many and my legs were shot the next two days (and still a little bit today). my hamstrings were really tight to start out but loosened up during the extended warm up. i felt ok during most of the hurdle starts and had good form for most of it. i need to work on utilizing my arms more and maintaining momentum over the hurdles. really, its just going to take a lot of repetition. i did 5 first hurdle starts, 3 two hurdle starts, and two three hurdle starts. i was starting to feel tight again during the three hurdle starts so i fucked up the last hurdle on both of those ones. i'll have to balance the warm up more so my legs aren't shot by the time we get to the most important interval.

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:
went home for the weekend because my parents needed my help with something. ran at home. felt pretty good actually. stretched before running. hamstring was slightly tight, but not bad overall.

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 pretty tired. probably from the long run yesterday. hamstring hurt during 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: 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 ivo and gebby for the first half of the run and chris for all of it. took it pretty easy. felt ok.

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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Summary:
we thought we were going to do hurdle drills or a hurdle workout today, so chris and i started off with a 4 mile warm up. when we got back, we found out we were doing 3x300 in 37-39. we did a few strides to get ready and started the workout separately from the other sprinters because they were getting antsy. ran splits all around 39.xx low-mid. i led the first one and chris led the other two. we had 10 minutes rest between intervals. i strained my groin on the first interval, but i finished out the workout anyway. it was causing me to run slower than usual and it made the workout much harder, so i probably should have stopped earlier. i was in denial that I had done anything to it until i tried jogging afterward and i couldn't even handle 8 minute pace. i tried doing a few hurdle drills at bob's request, but when he saw me limping he told me to stop and just ice it instead of trying to finish the drills/cooldown. i went to the training room and iced for ten minutes. if it feels bad tomorrow, i'll see what they think.

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 groin felt really bad today, but i tried using Tom's rule of running 20 minutes and if it doesn't loosen up or feel better, you should probably stop running. i could only handle close to 9 minute pace, so i finished up the trail by the GIAC and had the trainer evaluate me. she said that i probably just strained my groin in the workout and it doesn't look too severe. she advised heating tomorrow before running and seeing how it feels. she said stretching now would only make it worse. iced afterward.

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:
went to the training room early and heating my groin and had the trainer stretch it out for me. i tried running afterward, but it still felt really bad. my mobility was a little better than yesterday, but overall it was still painful. i decided to end it after a mile so it hopefully doesn't get worse.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
trainer told me to take today off entirely and just heat, stretch, and ice. she told me to cross train tomorrow and try running on sunday a little and i should be fine by monday.

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:
went to the trainer and heated my groin. lifted before cross training. spent some time on the exercise bike before the sprinter time trial. groin feels better and doesn't hurt that much walking around.

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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Summary:
actually felt ok. my groin hurt the last five minutes or so, but overall it was ok. didn't hurt after running. iced it just in case.

PM RUN

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