AM RUN

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

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

Summary:
11 miles uptempo did 2xtempo loop+2xroad loop some splits: 6:01, 6:00, 6:01, 6:04, 6:00, 6:02, 5:55, and then 9:53, 9:44 for the road loops the second half of this the top of my hamstrings got pretty tight, think I've been slacking too hard on the stretching

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: workout run workout race cross training Miles:

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

Summary:
did a fartlek along harriton, worked any uphills, I haven't bothered to do any hills the last couple years because I've only raced Chicago but I'll have to try to get better at them for Boston

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: workout run workout race cross training Miles:

Shoe: alumni Title:

Summary:
plan was 4 miles at 5:30 pace, 3 miles at 5:25, 2 miles at 5:20 with a mile rest 4 miles on tempo splits: 5:25, 5:25, 5:28, 5:24 3 miles on tempo splits: 5:24, 5:22, 5:26 2 miles on road loop: 5:12, 5:18 those first 4 miles felt like I was walking, the 2nd set felt more labored, the last 2 I kicked it down a gear and ended up being faster than I expected. This is a good note to start things off on. Washington's back baby.

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
was planning on doing a long run, but felt horribly starving and horribly horrible.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
ran with colin and sherm

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
started off feeling absolutely horrible, but felt better after a few miles. I definitely didn't miss these long runs during my time off.

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 joaks+lucas 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: workout run workout race cross training Miles:

Shoe: alumni Title:

Summary:
plan was 8x1000 around 3:11 with 1 min rest, then a 2 mile in around 10:40ish pace was hoping to get on the indoor track but there was a fencing tournament so went outside. Windy, cold, and there were these 2 women walking in lane 1, most people move out of the way once I start my workout so I didn't say anything. But they didn't. I was close to going up to them and saying "get the fuck out of lane 1" but I moved to the treadmill for the 2nd half of the workout. Outside splits: 3:11, 3:10, 3:12, 3:13 moved to the treadmill because it was pretty crappy out did .67 intervals at 5:07 pace for the last 4, then did a 10:39 2 mile. Felt a lot easier on the treadmill not battling the wind.

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 out with sherm on the trail, then did a tempo loop with the goats, then finished with a trail.

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 morgan for a bit, peachy's got 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:

AM RUN

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

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

Summary:
plan was 3x2 road loops in low 9:00. Did the first 2 in around 9:10, didn't feel good at all. Decided to try my luck on the treadmill, but did a mile at the same pace, still felt horrible, ran a relaxed uptempo for a few miles then jogged it in. This is the 3rd time I've failed this workout, so I don't think I'll do it again. It probably has more to do with the timing in my buildup.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
ran with yarbz

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
felt pretty good

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:
longer run in before the karting begins

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
didn't eat much today, due to karting.

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: workout run workout race cross training Miles:

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

Summary:
on the treadmill. Did 6 x 1.67 miles with 2 min rest. mile pace for the intervals: 5:27, 5:27, 5:24, 5:21, 5:18, 5:15 the last couple were pretty tough.

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:
ran with yarbz and sherm

AM RUN

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

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

Summary:

PM RUN

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

Shoe: alumni Title:

Summary:
plan was 5 mile, 4 mile, 3 mile, 1 mile, 1 mile in around 5:35 pace, 5:25, 5:20, 5:15, 5:10 with 1 mile recovery did the first 3 on the tempo and the last 2 mile on the track, splits: 5:39, 5:31, 5:36, 5:27, 5:36 5:23, 5:25, 5:31, 5:22 5:20, 5:21, 5:28 5:14 5:08 Got into a good groove after a couple miles on the first interval, 2nd one felt very relaxed as well, but this workout gets a lot harder because it's so long, so reminded myself not to get cocky. The 3 mile was harder, the last 2 miles weren't that bad. This is the best I've done this workout because I did it much more relaxed than I've ever done it before. Felt very strong on this workout.

AM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
legs feeling that workout yesterday

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: alumni Title:

Summary:
recovery day today I guess

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: