AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
6x400m(400m), 6x200m(200m)--averaged 67-68 and 31. workout was harder than I thought it would be, still not as comfortable as I'd like to be at those paces.

AM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
ran morris park with a decent group. felt average; made sarcastic comments.

AM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
trail warmup, trail in 12:13 (~5:25/mile), cooldown to bmrc. felt kind of stiff, but threshold pace is always do-able.

AM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
2 trails and 2 alumni with 10k guys. was introduced to "orthodox" alumni loops. 6 grass strides. (NEW SHOES)

AM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
little recollection of this run. strides.

AM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
dropped $5.02 at wawa on various snacks. cashier neglected to chip in the 2 cents.

PM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
4:03.78 for 1500m (62,2:08,3:15,48). didn't want to get caught in the pack, so got out a bit fast. felt pretty smooth and in control throughout. should have been more aggressive from 800-1200m, basically just ran for second place. probably 3-4 weeks from a 3:58-4:00. long cooldown on the canal.

AM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
partial trail into a semtennial. little recollection of this run.

PM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
3x3x3 workout averaging 5:12,69high,31-32. miles felt pretty relaxed, though could tell from the faster stuff that the 15 was still in my legs a bit. cooled down a lady.

AM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
ran maui-harriton slowish, then tacked on an alumnus. good to run easy.

AM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
got out at 5:15pm b/c of job interview in old city. took it easy, legs a bit tired from all the walking.

AM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
ran 2 trails, progression-style. did 4 grass strides/2 track strides. legs didn't feel great, prob b/c of no morning run.

AM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
up 3, race 3, 2 down. 15:49. second heat, out in 79, took the lead soon after and kept an honest pace until ~4K (12:20). at that point heat got to me and i faded pretty hard, and sort of gave into the feelingshitty. on one hand, being in a heat that went out in 79 and having to lead it hard in order to run anything half-respectable is, to say the least, disheartening. on the other hand, i'm lacking 2 months of base training, and simply am not talented enough to run a fast 5 without that. sort of stupid to think i could. which blows, because it will mark the third consecutive outdoor season where i'm stuck running the 15, despite a clear natural inclination towards distance events. yes, i can run a conference-score-able time in the 15, but, knowing myself as a runner, i can run at a much higher level in the 5.

AM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
slow, exploratory recovery run with tb, mh, and rm. warm.

PM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
13 badger miles (what else) plus 8 strides (say word) on duck pond field. kind of tired and dehydrated, but kept it together fairly well, not much of a strain.

PM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
trail

PM RUN

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

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
ran horse trails with a medium-sized group, then finished up like hill loop with gpo. pretty slow run, felt a bit tight, but overall pretty bouncy. grass strides.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
trail

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
got to practice on the late side, so ran a sem alone. didn't intend to pound, but it was good running weather, so running 6:30-6:40/mile was my unconscious inclination. legs a bit lethargic. 6 grass strides.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
trail

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
15 min up/19 min down, 7x200m(200m) in 28-30. felt pretty tight the whole time, and was working way harder than I should have been. would have preferred a workout with some 400s mixed in; fast 200s never do anything for me except make me tired. might scratch from that 15 this weekend if i don't start feeling better.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
trail

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
ran sem slow (68 minutes), felt okay, pretty relaxing run.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
trail

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
ran 2 trails, the first slow, the second normal/moderate pace. felt pretty flat, not racing tomorrow.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
ran saunders with teh burm at 9ish. overall pretty relaxed run, picked it up a bit through the trail section, which was especially tranquil. curious as to how i may have raced today, but still think it was more intelligent to play it safe for next weekend.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
slow trail+, no need to go any longer at this point.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:
trail

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
raining, but good 5-co weather. took it at around 7 min/mile, and overall felt pretty good. certainly feeling better than last week. did strides on the indoor track when i got back.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
5x300m(500m) in 45-46, 3x150m(250m) pick-up didn't feel great warming up, but the 300s actually felt very smooth; was coming through in 29-30 each time and just striding into the end. felt significantly better than i did on the 200s last week. 150s were okay to sharpen up a bit.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title: add a shoe: delete a shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
ran 2 easy trails plus a little more. legs felt okay, will probably take another day to get the workout out of my system. 12 min ice bath.