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 I got an an easy 8, not one of the things i wanted to today. but, i guess i feel better after going to 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:
got in a nice long run with friends from home. Ran on the boulevard for part of the run, some of the houses are bigger than those arpund school, which is shocking.

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:

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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

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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:
it was pretty cold when I actually got a chance to ru today, which sucked, but my sweet new orange shoelaces kept my morale up. Did an easy 8 over at vaughns gap, did some strides afterwards. Felt 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:

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:
The lesson from today's workout is never ever do a workout an a 16 laps to the mile, banked, indoor track. I started out with a mile and a half warmup(24 laps) then i started in with 6x400(24 laps) at 73,72,74,73,73,75. These started to get a little mroe difficult because I had moved to the second lane which is 15 laps to the mile, but it was easier to run in because when I was running in the innermost lane I felt I was going to fall over teh railing into the empty pool below. Between each of these I did a 200 recovery (10 laps) after teh last one I did a 400 recovery (4 laps) Then I did 5x200(10 laps) at 32,31,32,31,33 with a 200 recovery (8 laps) did a 1.5 mile cooldown (24 more laps). Total for teh day was 108 laps. That sucks. Also, some of my times might be a little wrong because I was trying to convert my times on the longer lane to an actual split.

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:
Today I managed to start out the rain in snow, have it turn to rain, and then into hail by the end. Needless to say it was interetsing. I felt good today. Also, I gota massage today, os maybe I wont feel sore tomorrow.

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: 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:
Today was one of teh worst workouts I have had in along time. I started out with a mile and a malf warmup and started into a tempo run. I was trying to go for 5 miles at 540 pace. However, by mile 3 I was barely keeping 545 pace and at mile 4 i felt like such a trainwreck, and after dealing with the extremely muddy terrain, I ended it short. I did a 2 miel cooldown. I know that people have bad workouts, but it is still frustrating to have one.

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:
Solid 8 miles with imbedded strides

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 don't know how I did it, but i managed to wake up at 8 this morning at go out in ot th 26 degree wather to do a long run. In the end, it was not that bad, but it felt like a really long time before the run was finally over

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:
Good run, i twisted my ankle pretty bad tho

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: 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 wanted to do a workout today, but it was snowing outside, so I went to an indoor track, however apparently all of the indoor tracks in nashville suck because this one was 9.2 laps to a mile, which is a very random distance. SO instead of doing the normal speed woorkout, I improvised and did a structured fartlek of sorts for 45 min, which would have been a smilar workout to the speed workout I was going to do.

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:
Did a new route in my neighborhood today. I found a really cool podcast to listen to on my run called Stuff You Should Know. I listend to an episode about The Muppets, and another one about competitive eating. Really funny, cool and interesting stuff.

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:
It was icy on my normal route today, so I improvised. Today I listened to that same podcast, btu I listened to episodes about Kissing and one about Addicition.

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:
3 mile warm up, 2 mile cooldown 4 mile tempo run Today alot of things went well, I warmed up more than usual, I was able to keep my tempo speed at 545 and I felt really good afterwards.

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:

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:

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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 the first day back at school and boy was I excited to be running with the team again. We rolled thick on a harriton and you could not have asked for nicer weather to run in. I felt really good today, maybe it was from teh two day break I took this weekend. Did strides and core afterwards. first dinner back was dissapointing

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 we had the first workout back at school. We did a 2 mile warmup. Then we started in with the workout which was 3xmile, 3x400, then 3x200 with a minute recovery in between everything. mile pace=5:19 400 pace= 71 200 pace=33 2 mile cooldown all in all I was very pleased withm y workout, I felt relaxed and in control the entire time. Today I also started lifting with Robocop, which I think I am going to keep doing for the rest of the season. He is a great liftin coach/buddy

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 I was ridiculously sore, probably from a combination of lifting and workout the day before. However, sometimes that is just something you have to wokr thorugh. Did a park today with some strides. It was pretty warm.

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 I did a fake SV with chesty, neynolds, and skippy. It was a pretty fun run and makes me wish that I could run the real thing, it was exhilirating. I felt a little sore, but by the end of the run I was feeling fine. Did core and lifted wirh robocop.

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 we started out with a workout which consisted of a tempo loop at 6min pace. Naturally, my group went 45 seconds to fast and we came in at 23:12. I did not feeel warmed up until the second mile, and this made the first half of this run terrible. Also, my shoelace came untied for about the 5th day in a row, which is starting to piss me off. After we finished the tempo run, we did our "dream mile" but it was broken up into 4 segments. I did a 600,400,400,200. the 600 was 1:44, the 400's were both 69s and the 200 was 32s. So I was close to teh dream mile of (missed it by 2 seconds) but its okay. Did a 2 mile cooldown on the track. Disappointing that there was no pastabilities tonight.

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:
Today I went early with Dstax to the meet a t princeton, my runnign was split up throughout teh day. I was really excited with how well everybody ran today.

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:
TOday I did teh Elias Fake SV Winter Special. It was pretty chill. I felt good the entire time, except for my hands which felt like solid blocks of ice by the end. Did strides

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 I did a five-co with Chesty, Gus, and GAbe Today's run was a distater My shoes came untied three times, even though my laces were double knotted and i had to stop and pee so basically I spent my entire run trying to catch up with the pack. Its alright tho, it was great running weather.Did strieds/core afterwards. Lifted tonight with robo

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 wonderful running day. Started off with a loop of serenity, which I really nejoyed for a long warmup loop. Then I threw on my racing flats and did 5x400 at 71-72s pace with a 200 recovery. I felt really good on the 400s and i feel like I could hold that pace for 3000m. Finished up with a 2 mile cooldown. Went and rolled. Most dissapointing thing of the night was I got to the DC and they were out of zuchinni bread. Basically, my favorite bread was on the menu, and I got none of it.

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 my first big snow i've ever seen, so I was super pumped to go running in it outside. Today I did a park with tickles, gabe, luke skywalker, and pat. It was a really good run with some cool conversation. Got back and finished the run indoors. I did core and lifted wth robocop.

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:
Went on a Park with Tickles had a really good talk about nature

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:
Today was the Seamus invitational meet. I ran the 3k. I warmed up with a road loop, and I felt pretty confidant about my race today. When it came time for my race, I was feeling very warmed up and ready to race. I went out right on pace and I was staying with Koffer. Koffer started to fall a little so I took the pace in my own hands and tried to pull him along. At one point there was a gap between me and Pat that I would have been able to bridge, but I decided to stay where I was and I regret that because I felt like I could have stayed with Pat the whole race. In the end I ended up running a 9:07 which is a reasonable time for my first race. I feel like I can do better. Cooled down with a lady

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:
Was told to take it easy today so I did a solo park. Not exactly the most fun thing t do on a sunday, but I had a pretty good time.

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:
Did a longer run today with skippy, peter, robo, and gus We went on eithan and came back on five-co. There are some real jerks on the road when it comes to giving runner space. My legs felt fine, felt kinda crappy mentally, but Ill get over that. Lifted with robo tonight, i feel like i am definately getting stronger.