AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
ran very relaxed on the trails, foot felt ok

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:
foot felt 100%

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
foot felt only slightly sore, 95%

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
ran loops all around haverford, trail, road loops, loop of culmination, then 4 on the treadmill, then ran home. Felt very good, foot was 100%.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
got a massage today and was quite sore after it. Went for 3 at night.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
moderate pace, 6 strides afterwards

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
didn't feel so great.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:
ran along the river, felt fine, foot a little sore. After the run my foot was really sore, and decided not to run in the afternoon, have to be a lot better about my foot exercises.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:
decided to do my longer runs in the morning since it gets dark so early now, a very good idea. Run went well.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
ran around haverford and dropped of my mail. strides after

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:
felt good again

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
ran to the post office to get my mail

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
ran around fairmont/the river then did 6 miles on the treadmill. Pretty hard run, going at a decent clip the whole way, and by the end my legs felt like garbage and was just grinding it out.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:
relaxed run

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:
a little faster run today, felt good, 6 strides afterwards

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:
taking an easy day today, ran very relaxed

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:
u2d2 wanted to do some stuff at around 4:58 pace, so went out and did a 1000 in 3:06 felt tough, so did an 800 in 2:31, still felt tough so did a 600 in 1:53, another 600 in 1:53, still very strained so brought it down to quarters, first one didn't get, then 73, 75, 73, 74, 75. took a quarter rest between everything. I sort of can't believe how bad I felt during this workout, oh well i'll do some slower stuff and come back to more 10k stuff later

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:
got pounded by rich, rock creek park is nice as hell. good run

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:
ran easy with rich

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
plan was to do 10 mile progression run starting at 5:45 finishing at 5:15, did 2.5 miles to the tempo loop, ran the first mile in 5:30, the first 2 miles were definitely faster, so tried to slow it down to 5:45, next mile was 5:38, then 5:44, 5:45, ran the last few probably around 5:15. Good effort, felt very good on the run.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:
started off relaxed and finished up at a good pace

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
saw a firetruck with the sirens on and a guy in a santa outfit standing on top of the truck waving, pretty awesome.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:
run went sort of the same as yesterday's

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
ran along the river. Ran into rook and ran with him for a bit.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title: add a shoe: delete a shoe: alumni

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary: