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:
tried to do 6xmile on the alumni, but widom tooth was hurting, and my throat was getting irritated. did 5:26, 5:29, 5:35, throat was really hurting by the third one, so bagged it.

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:
felt good again

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
screwed up my planning of the day and only got in 6 miles

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:
ran with some goats, good run

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:
felt horrible

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
5 mile tempo at 5:30 pace, 3x1200 in 3:54, 400 rest. Felt very good on this workout. Did it with bernie, zach, ranch. Felt very good on the tempo, 1200s felt hard, but i was expecting to feel worse, as I haven't done anything that fast yet.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
ran with jane

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
felt pretty good until the last few miles. Body ran out of water, and was starving by the end.

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:
felt pretty good despite the heat

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:
+strides, felt good again today

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:
8x4 on 3 off on the road loop. Did the loops in 9:27, 9:45, 9:55, 9:26, 10:01. Workout started off hard, then i relaxed the third one, felt good until the 7th, 8th was a bit of a struggle. I'll have to remember to bring my flats from now on.

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
+6 strides

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
felt good

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:
4xmile on the alumni with a minute rest in 5:25, 5:24, 5:24, 5:26 then 6 miles easy followed by 1 mile in 5:33. Plan was to do 3 miles, but my legs felt like jello, so I decided I wouldn't get much benefit out of it.

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:
felt good

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
felt good

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
+6 strides

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
felt very good

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
ran with sherm, felt good

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
2 sets of 3200, 1600, 800 with 1 minute between intervals and 2 minutes between sets. did it in 10:30, 5:10, 2:30, 10:30, 5:09, 2:27 felt very good the first set. Then during the 2 mile of the second set got a pretty bad cramp, still felt good aerobically and in the legs though, cramp got a little better during the 1600 and 800. Good workout, and apparently it was very hot out, humidity must not have been too bad though.

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
very slow

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
ran with some goats. Went pretty slow, recovery day.

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
felt awful, ran very slowly

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
ran with a bunch of goats. Felt better.

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
finally feel good again, bout time

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
ran with vaslow for one of them, another good one, 6 strides

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
2x45 minutes with 6 minutes rest, did 1 tempo followed by 2 road loops plus a little bit. Mile splits/road loop splits were 1st set:5:55, 5:50, 6:06, 5:59, 9:50, 9:47 2nd set: 5:59, 5:46, 5:55, 5:46, 9:51, 9:48 felt very good on this effort, a good taste of what it'll be like to run fast for 26 miles. Think I'll be right where I want to be for the NYC half in 2 weeks.

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 with bernie, met up with cone too, felt good

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
nice weather, good run

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
started off ok, ended feeling good

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
ran with sherm/bernie then met up with some goats for a bit

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
+6 strides

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
ran into some goats who were doing repeat alumni, started with them and then MJ and I picked it up. Ended up doing 7 alumni, felt very good

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:
2x1 mile, 1 mile, 2 mile 1 minute rest between reps, 2 minutes between sets. did 5:07, 5:10, 10:59, 5:09, 5:08, 11:00 started off not feeling great, the 2 mile felt very good and relaxed, 3rd mile felt good, 4th mile pretty hard, then the final 2 mile relaxed again. Good workout, bernie also suggested we check our watches every other lap on the 2 mile, which made it more relaxed/good.

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
+6 strides

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
ran with some goats, split off with MJ and trouble onto a lady, felt good

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:
started with bernie, then finished with some goats, felt good

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
27:05 for 5 miles. tried to go half marathon pace for 6-8 miles, made it for the 5, but definitely faster than half marathon effort so kept it to 5. Probably could have gone 3-4 more miles, will need to go 8 more in a week to get the chicago top 100 standard.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
ran with bernie, felt good

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
ran to the wiss with ranch, bernie, zach, cone. Felt pretty good, humid as hell out.

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:
+6 strides