AM RUN

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

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:
Paul Short-27:42 My first 8k went not as well as i had hoped it would. I felt really good for the first three miles, had a decent 5k split, but I blew up shortly after. I don't really now what went wrong, but I am not going to worry to much about this race because it is my first 8k, and I am not going to do it perfectly the first time.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
shakeout run

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:
Did a shakeout run, felt tight.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
Aquajogging!!!! my first time going aquajogging, I was feeling really beat up, so this was a great way to still get in a workout, but have a low impact day. Felt really good.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:
Did an exploratory run today with chesty, nettles, nutters, elias, and morgan man. First time ive ever done fourteen miles. I felt really good during this run. Time starts to go by really quickly when the distance is that high.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
Exploratory run with jack and the other freshman first cold/wet day of teh season, gives me a lot to look forward to with winter training. Also a bowl of granola for dessert is a great idea we had 8x100 strides aftwerwards

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:

PM RUN

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

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
Hill Loop today 3 minute improvement from last time i don't know what it is attributed to, maybe it was the fantastic running weather today. I felt really good on this hill loop, the only part that was mildly uncomfortable, besides the climb up Ryder's Mill, was that right before ryder's we had to run through the creek, which made my shoes weigh an extra three pounds, not fun. But what doesn't kill us makes us stronger so..yeah. good run

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:

PM RUN

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

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
Weather was nice today. We had a short 40 minute run on the trails, i ran with stacks. I think we decided that to have a pack, you need at least three runners. After we finished with the run, we did 8X100 meter strides. Started raining at the end. Felt good today, must have been that bad ass sandwich i had for lunch today.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:

PM RUN

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

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
LOONG workout started off with a road loop, not exactly sure how long that is. Then we went into a tempo loop WE ran 23:10, a little faster than we were supposed to go, but I felt comfortable at that pace. THen we went into 4X800 on the grass loop at 2:38 pace with 2 min recovery, then 2x800 on the track at the same pace. Then did a trail to cool down with Morgan. Today was definately a hard workout, but even though I sarted to feel weak near the end, I was happy that I toughed it out and stuck with it. Good thing to, because thursday nights are ice cream nights.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:

AM RUN

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

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:
ran with the old xc team today lots of fun lots of memories

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:

AM RUN

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

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:
Great run got out at 700 in the morn, ran with one of my old xc coaches ahhh good to be in nashville

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:

PM RUN

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

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
Ran with the team again today...i really need to graduate from high school

AM RUN

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

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:
I managed to will myself into doing the workout today. I did a two mile warmup and then 6X1600 mile repeats at Centennial Park. I went all under 5:45, which was what I was supposed to hit, but only having a 60 second break in between all of them makes it so much harder. I did a two mile cooldown afterwards. Forgot to do strides. Felt good today though. Did half my repeats in flats, the other half in racing flats, I think this was a good mix.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:
i woke up today and i was feeling very sick i figured that since it was a break, and it wouldnt be the worst to have a lower mileage week, i decided to go running, but for a shorter run. It was a good thing too because i did not feel good during this run

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
Easy run, felt good beautiful day got some hoots and hollers

AM RUN

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

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:
2 mile warmup 3xmile with 10 min break in between each 2 mile cooldown I did the miles at 15 seconds faster than my race pace I did 5:10, 5:07, 5:11 definately a good effort, I actually should have been runing 5:15 miles, but it felt good to work a little hard

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:
Only had time to get in an hour this morning amidst travelling and getting back to school it was nice to have a lower mileage week though

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:

AM RUN

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

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:
Did saunders today which seems wierd becuase that is usually a run saved for sundays, oh well. I felt good on the run today except for when some jerk yelled something at me after he almost ran me over, i hate people like that. Also, no granola in the cafeteria which is an outrage that cannot be measured.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
Today was a wierd day, we had the option to run anywhere between 0 and 60 min I just went out for a little, and then i had to go to the bathroom real bad so I figure I would call my run at that point i did trails

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
A trail to warmup, we pounded the warmup which was wierd. Then we did some striders, and then 6x200 at race pace (39-41s) these felt good. Then a trail for cooldown. a really goofy day, i hope that the race goes well on friday

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:

PM RUN

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

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
Pre-race day run i felt pretty strong today, i guess i am a litle nervous about my race tomorrow. I didn't even have ice cream tonight even though it was ice cream thursdays. Did 6 strides afterwards on the grass. Strides always feel good especially on a day like today.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:

PM RUN

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

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
RACE DAY! haverford invitational today was a colder day, but i felt very ready for the race when it came time to start. I think that my extensive warmup may have helped. I did a trail, and after I was done with that Ikept doing dynamic stretching until bout 10 minutes before race. I did some static stretches and strides right before. I though that I would be havinga rough race after I went out in 5:13, but I was able to keep that pace for the firs three miles, but I lost it a little in the fourth mile. However, I finished in 21:12 which was a 38 second pr. I was very happy

AM RUN

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

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:
Did Ithan+a trail, we did this run very slowly cause everyone felt very beat up from the race yesterday. I guess that is a good sign cause it means that we left it all on the course yesterday.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:

AM RUN

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

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:
Did a very convoluted tempo loop and trails with dstacks. Felt good, beautiful day for running

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:

PM RUN

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

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
Scary woods today Felt good talked bout comic books with dstacks, needless to say it was a heated discussion did core afterwards

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:

PM RUN

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

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
Today was a disgustingly humid day we had a 2.25 mile warmup then we had 2 alumni loops at 5 secs slower than last time, I did them at 5:50 pace then we had 4x400 on the track with 200 jog in between I did those at 78,76,74, and 74 2 mile cooldown

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:

PM RUN

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

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
I felt really tight today, it wasnt fun i felt good mnetally, but in general it was just a humid day and my legs felt stiff

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
Ran trails today with morgan mann and jb i was in a really wierd mood, but this run helped lift my spritis. Did strides afterwards i a have high hopes for the conference race on saturday

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
35 minutes very slow trails with jb and morgan man hada great conversation comparing english and math looking forward to a good race tomorrow

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary:
RACE DAY CONFERENCES started teh day early at around 7am woke up, brushed my teeth, had a quick breakfast of granola and we were on the way. I slept on the bus which was problaby good for me. GOt to the course, watched the goats win conferences which was awsome. Then in the jv race I ran 27:09 which was a huge pr for me. I got 8th on the race which incidentally was also th on the jv team. I really need to develeop a better race strategy because I ran my 8k like a 6k so I lost alot of time in the last mile. It was a good day though

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title: add a shoe: delete a shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international

Summary:
Did my run early today to get it out of the way. I felt like crap before, but I felt much better after the run I was sore which means I left it all on the ciourse yesterday. I feel very confident that I will have more improvement as the years go on.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: 4 Kinevara 2 morning run Brooks T6 puma faas ds trainers ds trainers international Title:

Summary: