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 Jack on the trail, felt really sore we took it nice and slow

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:
Felt pretty tight on a good part of this run, but I guess that is to be expected. Ran with tim, stax, and tickles. Started to wonder how people come up with these routes and what makes a route become a permananet member of the goat run arsenal. What is the oldest route the team has?

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:
Pre-race day run just stayed on the trails. Tried to keep it slow and relaxed.

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:
Mornign shake out with morgan-man, felt good.

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:
This was a really fun race this year. I went out in 5:04, then had a 5:15, and then a 5:20 not bad splits considering this was a 30 second pr over last years alumni. I went out kinda slow and picked it up in the first mile alot. I spent most of the race with Gus, Pat, and Riccio. THis was a solid race pack to be with and we definately all pushed eachother. I felt really relaxed and in control in this race which is what I have been working on, so I am very pleased with my race today. I hope that this is a good sign for the rest of teh season.

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 really early saunders into trail and some extra with a good bunch of dudes. I felt surprisingly good for most of saunders, I was definately tired by the end, but I fared much better than i originally expected

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:
slow trails felt tighter than i had originally thought.

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:
nice morning run a little cold

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:
Really really rainy today on a nice relaxed hill loop. Ran with stax the whole way. Super fun in the rain tho. When crossing the rivers on old gulph road and Ryders mills, the water was up to way past knees and teh current was a force to be reckoned with. There was also essentially a waterfall coming down the hills as we were runnig up. But, these are the moments that runners live for. While everyone is else is sitting inside, or abstaining from even looking at the rain, we are out there exposing our bare chests to mother nature and staring right into the eye of the storm. These are the moments where you really feel alive. Prolly gonna get sick form this 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 workout race cross training Miles:

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

Summary:
So started out on a rick with The Jesus, Stax, and Cattle Prod. WE got a little lost though when we got dropped by the group due to me having to pee and kyle having to tie his shoe like a billion times. WE ended up not turning on lafayette, ended up on spring mill, and after some confusion ended up coming out at nova. Wasn;t a particularly hard run, but just longer than I would have liked considering the workout 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 run workout race cross training Miles:

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

Summary:
Ran a park today with a big group of dudes, probs the biggest group of dudes to ever run a park at one single time. Felt fine, little tight at the end, but decided to let the pack go and hang out with Gus, Gabe, Mumbles and Mammut. I felt a little better at the end, tacked on the train. Did strides afterward. Had fun.

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 morning run shake out felt good for the workout

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:
This was a tough workout it was supposed to be yesterday, but got moved to today dude to weather. TOday however, it was cool in the monirg, but right around around workout time, the weather decided to spike up about 10 degrees. I was in a group with gus, skippy, pat, the jesus, daisy, and riccio. This was a solid workout group. We were supposed to be hitting 38-42 and we hit 5:40,5:40,5:41,5:40,5:43,5:40 this was a solid workout, and the second before last one indicates how hard I felt I had to work to match pace on the last interval. This was a pretty tough workout, and I was really happy when it was over.

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:
mornin run with jordo, felt pretty sore on the first mile, but i loosened up and felt fine by the end.

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:
Nice afternoon run, got stung by a bee on my foot. It was in between my teos and it hurt 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:
Did a nice early long run with some cool dudes. me and stax and the frehsman split from the main group to finish a regular saunders, but of course in classic form we ended up getting lostbut eventually found our way back to the loop. We were going to finish with a jumbo, but the trail was blocked off by a huge frickin tree. ended up finishing like a hill loop. Felt really strong on this run, except for when we were coming back up old ulph road, but i think that is just general weariness, nothing wrong in particular.

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 a harriton today. I kinda felt like crap and really beat up today, which is not pleasant. I don't think that this will persist through the week, but if it does I will take extra steps to make sure I stay healthy, wealthy and wise.

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 run felt really 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:
Did a reverse hill loop today! I thought it was much easier than regular hill loop, but maybe that is because I felt phenomenal today. Even on the last hill, where I usuaully feel like crap, I felt like money today. I think all of the training is paying off so far, and I am really going to keep an eye on myself and make sure I am eating the right things and getting enough sleep

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 on the trails con mi amigo Jordo

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:
Started out this run with dave,stax and faraz on the trails. Dave was pounding his ass off though. When dave starts talking about a topic and getting heated, he significantly increases hsi speed. In this case it was bout freshmen not having personalities and that people are insecure about thier futures. It was an interesting idea, but he was going to fast, so I dropped back with tickles. He and I finished this run together and we had a good time. I felt good, no complaints.

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 skip to my lou felt great good day to be alive

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:
This day, which started as an awesome workout day, kinda fell to pieces. (At the beginning at least) It was really cold while waiting for tom to tell us the workout. We started with a nice warmup and then my group (Jack,Riccio,Skip,Pat,Gus,Tickles) started our tempo. I felt really strong on this tempo run. There wasnt any point where I was struggling to keep the pace and we ended up coming through the end with a 22:32 (a tid bit faster than 5:40 pace) Than we had 8 minutes of rest and we went over to the 800 loop We ended up averaging about 2:36 for these 800s which were supposed to be faster than 4 mile pace. I felt great on the 2-4th one. The first was just me getting ued to the speed, but definately for the last two I was struggling to keep the pace. Not sure why, but I finished the workout without vomiting, so that was good. Overall I am happy with my effort for the day and I think that I am getting faster and the higher mileage is paying off. we did a cooldown, it was fun

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:
REally easy day stayed on the trails with pkissin and gus and soren and gabe had a really 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:
Was goign to run a saunders, but it was sloppy as all get out. So we decided to turn our run into a harriton into five-co into lady into trails. I felt really good today and had some good conevrsation with the jesus. If anybone is on a run with him, ask him to sing the song he learned at running camp. Did strides afterwards on the track as a magic mile

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:
Hung otu wiht gus and stax on this run gus is the king of relaxing on righters mill, really helped me up that thing at a reasonable yet relaxed pace. felt good had fun

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:
Felt good, i really like this run. My knee was feeling kinda wierd at the end so i cut it a half mile short

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:
WArmup before the race tomorrow, I felt a litle sore today but I am not to worried

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:
Today was the four mile haverford invite. It was not as hot or humid as expected, but it was still pretty humid weather. The first thing I have to say about this race is it was the worst start I have erv had in a race. I got really boxed in and couldn't start making a good move until we were past the observatory and by that point the pack in front of me had started to break away and I go tstuck in a wierd no man's land for a little. my first mile was 5:08 amd I felt really good. The next mile I also felt good, but I think since I was by myself for most of it, I ran a 5:17, which was unaceeaptable for me. So I put the pedal to the medal and spent the 2nd half of the race working my way up and passing people whenevr I could. I think that if I had started better I could have definately been up there with Gus, but overall I am happy with the outcome of this race. Vene if it is not a a mega indicator of the kind of shape I am, I think this is still a good sign for the future.

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:
River run into a saunders with a good group of guys had a really fun time felt 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:

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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:
Didn't have time to double up today so I settled for a longer run. Did a haritton with stax. Felt good. Dinner at the moose, samosas are money

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:
wierd workout day We started off with a nice wamup and then went right into an alumni (5:38) I felt very relaxed on this, which was helped by staying with pat instead of pounding with tickles in the front. Right after this we had a 500 cooldown on the track and did 4X400 with 100 jog in between at 77-78s. Did this twice with a 500 jog btwn the tow sets and then went into another alumni(5:370 which I felt even more relaxed on then the first. This was in all a pretty short workout, but I think that it was the perfect amount of mielage and toughness to have us in great shape for friday's race.

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 a we scary woods with a big group of dudes and went a way I have never gone before. The coolest part of my run was getting to talk to Mr. Goat Fan for a long portion of my run. He is such a cool dude. I feel like I may have been annoying cause I was asking him so many questions, but he is just such a cool guy. His running career, his regular career, and just the rest of his life is really cool. I hope that when I am his age I can still run and do cool stuff like him.

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 run with robo, stax, and then daisy at the end. Felt really good today, but made sure not to pound cause I wanna make sure I am in prime condition for the race on fridy.

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 felt 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:
Felt pretty good today. I think I will do well tomorrow. I made sure to go extra slow today.

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:
I got up at 6 in the morn for a nice mile shake out. Then we took th ebus to the course and I feel asleep on the way. The race itself was pretty good. It was a really muddy course and that kinda sucked. I got out with Daisy and Joel i about 5:19 to give you an idea of how slow I started. The rest of teh race went pretty well. Around mile 4 I started feeling the heat taht was creepin up the whole race and running in the mud and bad spikes was starting to take its toll. I also felt like I couldn't breathe very wel. Luckily in the end I managed to hang on and run a sub 27 race whihc is really good for this part of the year considering where I was last year. I am really happy with this race and it is a goo dindication of how the season is going so far for me. I just need to make sure I stay healthy and keep getting my mileage in to make sure I can keep this pace up to finish the season strong. 4 weeks until conferences!

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 terrible on this shakeout. I had a sidestitch on literally every part of my body. I will definately take it easy tomorrow.