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 a sem at about 7:15 pace or so with lf, ah, tb, and mk. still felt a bit sluggish. usually takes a week or so for me to start feeling consistently good again after break weeks. did 6 strides on the soccer field.

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:
up 2ish/down 3ish. did 4 x alumni mile (60 sec) in a 5:36 average (37, 41, 33, 33). felt pretty out of it for the last three, somewhat dehydrated and low blood sugar. post-break week week has never felt good in the past, so i think that, and being out of any consistent schedule, probably are the biggest two things to point to.

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 two trails and a lady with golato and siquieros. started out slow and gradually got a bit faster. felt decent--good recovery run. did 6 strides on leeds green afterwards.

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 part of a trail with jb and mumbles, then went into a 5-co solo. felt decent overall on the 5-co, and didn't go too slowly. chest has been feeling a little tight.

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:
tempo loop with pd and some frosh. ~7:30s for most of it, then added on on the trail at a little quicker pace. felt decent. did 8 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:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: jsyyaZwuAdPFzsxO jsyyaZwuAdPFzsxO ielTZjgvVKSwErUSpLC Title:

Summary:
up 2.5/down 2.5 pouring, muddy, some wind, but not too bad. ran 15:41, splitting 5:14, 5:12 (10:26), and 5:15. really just focused on racing rather than time or even overall place. just wanted an even, competitive 3 miles, and basically achieved that. think I was 4th on the team, but a muddy 3 miler on Sept. 6 isn't really an indicator of much. still a ton of time.

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 from leeds to the main street tow path via righters mill-ashland ave. cooler than it has been, and not really all that humid. ran fairly easy with a slight negative split on the way back, and felt fine. good to get some hills in. imagine i might have some calf soreness tomorrow from the spikes, but i don't really think yesterday will be too difficult to recover from. did 8 strides on the (grass) field hockey field.

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:
ran a seminary with pd. nice weather, low humidity. started out pretty easy and maybe picked it up a little, but run was definitely relaxed overall. legs a little sore towards the end, but didn't feel many lingering effects from the weekend.

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:
didn't have any set plan in mind going in, just wanted to play it by ear. ran the first few miles towards the back of the pack, then ran the middle two hills steady, moving to the front of the pack, then eased off a bit for the final few miles. overall time was just under 66 min. probably felt the best when my pace was steady, but didn't want to put out too much effort. did 6 strides on the grass afterwards.

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 two trails with a lady jammed into the middle with teh. relaxed run, very easy, and felt mostly good. calves were tight this morning but seemed to loosen up by the PM.

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:
got out late because of english meeting so worked out at 5:30ish with paul and burgmann. goal pace was 5 in 5:29-34 (60 sec); did 5 in 5:41, 30, 33, 31, 33 for a 5:33 average (5:31 taking out the first one). definitely felt better than last week, but still not as good as i would have hoped. had a busy day, and the later start time may have thrown me off a bit. still a decent workout. might just take a little longer to get my threshold pace down than last year, which i'll gladly accept.

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:
raining steadily, 70s. ran a semtennial into a road loop at what seemed to be a fairly relaxed pace, but not too slow. felt average, maybe slightly 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:
got up kind of late (10), and didn't feel like doing a longer loop or an out-and-back, so started out with a couple trails. ran into frisbee and woody, then ran a harriton with the former and tacked on a bit at the end. really humid out, felt fine through 10-11 miles, then kind of grinded it out. did 10 strides on the grass field hockey field.

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:
ran a 5-co then part of a trail starting at around 9. hot and humid, didn't feel particularly good.

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:
supposed to do 40 min at a moderate pace, then 6x200m(200m) strides in 34-35. took moderate to mean the level slower than uptempo, so somewhere between 6:00-6:30/mile. ran a trail into a lady then some more trail with burmeister in approximately that range. felt pretty good, definitely very controlled. the mode of the 200s was 35; felt fluid.

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:
Tom told us to aim for the same effort as last week, so tried to run it thus. started out easy, near the back of the pack, then picked it up on the second hill, ran righter's mill controlled, then finished at a decent pace after the last hill, but still not expending too much effort. ran 65:16, a bit faster than last week. felt slightly better overall. did 6 strides on the grass/track afterwards.

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 with hildner and jb then got my wallet in leeds and ran to bmrc to get new trainers. felt decent, probably the best when i was out on the roads, as i picked it up a little then.

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:
up 2.25/down 1.25 workout plan was 4xalumni(60sec) in 5:30-33, 2 min jog, 4x400m(100m) in 72-3, 2 min jog, 4x400m(100m) in 72-3. did a little bit quicker warmup, then did the miles in 5:37,24,31,33. first set of 400s were 73, 74, 72, 71; second set 72, 72, 73, 72. felt very good for the workout. all 4 alumnis felt fluid and very controlled, and the 400s felt similar. glad that 72s didn't feel that fast.

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 a pretty easy 5-co with jb et al, then took a left on the trail and took it over to the track after hca. calves a bit sore, but I think that was mostly a function of old shoes. otherwise felt pretty good.

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:
awesome weather out, got out at around 8:45am. ran 2+ trails from leeds, then went into a seminary. started the run at around 7:30 pace, then gradually got it down to around 7:00/mile. felt great on the run, one of the easier 15 milers i've done. did 10 strides on the soccer field.

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:
ran 2 trails relatively easy then did 4 grass strides by the track. felt fine.

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:
ran an easy tempo loop with pd et al, then a brief tack-on. felt normal. did 6 strides on soccer field.

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:
ran jumbo with jb, paul and elias. most of the run was pretty slow. felt sore and achey, probably from not stretching enough after the race yesterday.

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: