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:
15 minutes with strides

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:
15 minutes with strides this low mileage is crazy

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:
Wow this derby was awesome I will say that I was very nervous for this race. For me, since I felt like I didn't really show what I could do at conferences, I felt like this was my chance to show that I am still here and still strong and ready to have a great indoors season. The first mile I felt great, we hit our splits perfectly and came through in 4:40, which happens to be a 1 second pr in the mile for me. At this point in the race I definately felt myself starting to slack off cause I was scared I wasn't going to be able to hold the pace and this ended up costing me a few seconds in the 6th and 7th laps. In the end I had a good close and came in as the third goat with a time of 9:25 i am really happy with this time (a 20 second pr!!) and for me i feel like this bodes well for the upcoming indoor season where I will be even more determined to run well. The goal is to break 15 by the end of the outdoors and indoors seems to be the place to start. I am in great shape right now, this is going to be a good year.

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:
felt really sore

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:
shake out

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:
Kept it to one run today. I was feeling pretty beat up but nice weather and nice company made this run really relaxing and fun. Had a pancakestravaganza afterwards which was also pretty chill.

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:
feeling good couldn't ask for a more gorgeous day

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 best possible weather for a mile derby It was 60 degrees and there was no wind. I was really nervous going into this race because I have never been good at the mile and didnt expect that i would run anything under a 4;30 mile. The first lap went out in 69 which everyone immediatley knew was way to slow. This was definately refelected in the surge that came right afterwards. At this point I figrued I could either manup and hang on or drop off, I decided to hang on. In the end I was feeling so fresh and on the final lap I managed to have a kick and stay focused and come through with a 15 second pr. Things that I was happy about in this race 1. I made sure to get out hard and fast. I have a bad habit, esp during workouts, to tell myself that t will be easier if I just hang in the back of the pack AND TRAIL OFF OF OTHER PEOPLE. in This race I made a point of throwing some 'bows and establishing a good position early on to guarantee a good time. 2. I stayed focused. My mind and body were in sync and because of this I was able to hang on and still feel fresh enoug to have a kick. 3. This race is a good indicator of the kind of shape I am in and the possibilities that await during indoors. THis was a very good close to sophomre xc and I am surprised to hear myself say it, but I am excited for indoor track

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 so I could go to a talk

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:
Played soccer after some trail stuff heck of a time But, it can't last fprever, good thing to because I was on the ground alot

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 WAS REGIONALS AND WE WON! It was a beautiful day for a rce, it is such a shame that the course is hard, because our guys could have crushed even more than they did today. Regionals seems to have a different atmosphere and culture on this team, and I think guys don't get enough credit for how teh do at regionals. The most important races do seem to be conferences and nationals, but regionals is equally as important as a team to practice runnig as a team and show the nation that we are still fresh, still strong, and coming for blood in a week. Congrats to all of the guys who ran on saturday, watching you guys run is what drives me to want to be faster

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:
Last day of keeping it easy tomorrow I start building my mileage back up to the normal amount

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 nice park today cause I thought it could get dangerous to run scary woods at night (potential ankle breaking) Ended up punding this run, but maye that is what I need to get back in training mode. I felt good today, a little tight, btu probably from not running much these last few weeks

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 early with Daisy, had some good conversation, it was really ncie running weather. Little bit of rain, but still warm but not humid. I am really excited for teh nationals trip and so will probably refrain from doing morning run tomorrow so I can make sure I get my work done 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:

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:
THis was a very exciting day. The whole mornign I was super pumped for this race, I thought that going into teh race we had a really good chance of wining, and I will say that at the end of the race there was som initial dissapointment on my end, but after thinking about it for a while, I shouldnt be dissapointed at all. ON my end, watching teh race I definately saw that some guys had bad races, but the fact that we had three all americans, two of which who didn't even run at nationals last year is incredible. One of teh greatest things about this team is that even when the greatest members of varsity leave or graduate, there is always somone willing and able to step up and take the spot and run thier best. Also, as a team at Haverford we are still the only team to get second at nationals not once, but twice. We are also teh only team st haverford to consistently go to nationals. This was a great way to end the season, and i g to think that we are going to have an incredible track season

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:
Harriton with some addition. Feel surprisingly good for the day after getting back from nationals

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 first mornign run in a while. felt pretty good.

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 wierd version of park today called a scandanavian park, which in retrospect was a terrible idea because it was really dark, on unlit roads, and it was wet and rainy today which did not make for safe running conditoins. Will probably never do this run again until the spring..or ever

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 my run in early, did some core, had a flight home to day for thanksgvnig!

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:
This was a really fun 5 mile race. I ended up getting 5th out of 8000 (not everyone was competing though) I felt really swell during this entire race, and managed to keep passing people throughout the whole thing. I stayed with a pack of two for the 3-4 mile leg, but broke away to try and catch a guy who was about 10-15 sec ahead of me who was clearly fading fast, I cuaght him, and barely outkicked him for a top 5 finish. Prety exciting 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:
Ran with my old running buddy micah wasserman. He was a little out of shape since he ahd to miss most of xc season with a bacterial infection in his lungs, but it was nice to run a ittle slow since I am sore from the race 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 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 my buddy Jeff, it was good to see him also got run with some new guys on my high school team. THey arte a good buynch and they are developing into great runners. It is cool to think that I was just like them only a few years ago.

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:
horse trails

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:
I started with a bunch of dudes, but got dropped when I went to the bathroom. Ended up wandering around the golf courses in the daek by myself for about 35 min. It was really relaxing and peaceful, I kinda enjoyed running by myself. I rolled my ankle a couple of times though, so taht kinda sucked. But all in all a 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:
Nice morning, had a wierd feeling in my ankle from where I rolled it a bunch 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:
Good run with daisy and joel. Definately good to run early because it rained alot during regular practice. I felt way more tired today than I have in a while, don't know why that is, but I will try to get to sleep earlier in the days to come so that I can effectively recover. Myabe not. depending on my workload, but I will try

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:
morning run with jordo and skippy felt pretty good

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 with a nice long warmup and went right into a tempo loop. In teh end had a an average pace of 5:40 for 5 miel tempo. Would have gone longer, but I was feeling pretty crappy by teh time i hit five. And then I was supposed to do 6x200, but I think Tom noticed I wasnt looking to hot and told me to just keep it to strides, which was okay with me. Then did an extra long cooldown. I may still be sore or tired or something from my race over thanksgiving, but I think that is a bad excuse. I just need to keep getting the miles, getting the sleep, eating right, and stay on top of my work in order to run the way I would like to this season