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:
Shakeout

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:
14:43 for 4th place. This was not ideal for me, but not every race can be perfect. WE had a feeling that Steinbock would be trying for a qualifier, so the plan was to sit on him and let him burn up some energy and then make a move with a mile to go. Around the middle of the race, the pace began to pickup and I was still with it, right on steinbocks back, not letting him go anywhere. At a mile to go, Gus made a move and I made a feeble attempt to go with him, instead the gap between me and steinbokc kept growing and I got outkicked by Gregg Clark on the last striaght. I finished this race pretty dissapointed, but I realized that I would get a nother chanc etomorrow to really put it ou there again and show myself and the conference that I am a better runner than 4th place. Gus crushed it also Tweety crushed 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

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

Summary:
Conference 3k. 8:33 for second place. Going into this race I was more relaxed, I followed toms advice and stayed away from the meet all day. i would have liked to have been there, but I think it really helped to be separated for a while. Got to the race knowing that we were down, with pretty much no chance of being able to com back, but I sitll wanted to go out there, race hard, and show that we never give up. Gun went off, heat was pretty much split hopkins and haverford with a sprinklin of some other teams. Knew we had to run faster than mynat (8:43) to win. Not a seriously fast pace, but enough that we could not slack. A hopkins guy took the lead at the beginning, let him lead for a little, but he was slowing down, I moved in front of him and he shoved me in the back. This really pissed me off. So I took the lead with confidence determined to beat them and beat them hard. I don't remember exactly when Gus took over the lead (maybe 5 laps later), but he started dropping the pace and I stuck right on his back. I felt amazing. Just me and him pulling farther and farther away from the rest of teh pack. Gus put some distance on me in the last lap, but that was fine. good confidence booster, really happy with how my last field house race went. Going to keep my head clear though, I still have nationals to focus on.

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:
Shakeout Feeling wayyyy better than I would have 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:
However, those good feelings cannot last. Felt miserable on this semi-long run. Legs were tired, super windy and cold outside. All around not a 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

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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:
Ran a park, still feeling pretty tired

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:
Ran a bit on the trail, bit on road loops. Kind of a hodgepodge of loops. Felt better. I think we pounded most of this run 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:
Got a quick workout in before my visit to Washington Did 4 miles temp in 21:46 Than 6x150 in 26-27 accelerating the whole way. Felt really smooth during this workout, glad I was able to get one in before I left

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:
Did a relaly nice afternoon run along the coast. Thought I had gone farther, but mapped it and I came up a litle short. I think this is due to me slowing down dramatically on a few very large hills. Seattle is increidbly pretty

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:
Had some travel delays and was not able to 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:

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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:
Ran with Flora and Charlotte in Beautfiul madison wisconsin. Had a nice talk with them about running, had a really nice time in general. Dont think I will be heading back to madison anytime soon htough. However, I did have real custard for the first time. I think it is way better than ice cream

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:
Got a surprise email at 7am telling me I was supposed to go meet with professors today so i did not get a chance to run since I was in meetings till I had to go the airport

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:
My Flights got really delayed and I ended up being in the aiport for a long time, and did not get back to Haverford in time to run. Gus was nice enough to pick me up.

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 Gus

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 warmup. Than did 3x400 at race pace(69,70,69). Felt really tight on these. I have a feeling that all the traveling will hamper my performance

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 Road Loop before Travelling

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 Got to Lincoln before the rest of the crew with John Yelletz. Our flights weren't delayed and we managed to hitch a ride with the Bates team to Lincoln,NE. When I got there I went for a much needed run. Beautiful night. ran around and explored Lincoln. Realized that we were on the outside of town, there are alot of bars in town, and that it is really freaking flat. Feeling pretty tired fro a lot of travel

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 Shakeout

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 around Lincoln. The town is really small

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:
Shakeout. Feeling nervous

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:
14:34 for 9th place. I felt like I had to vomit all day. Barely got breakfast down. I had to eat a cliff bar little pieces at a time, water was tiny sips. Just so nauseous. Not sure exactly why, never felt like this before a race. I went over a little early and I started to feel a little better. Sat down with Jossi, closed my eyes for 5 minutes and than suddenly it was time to warmup. Warming up with Jossi is one of my favorite running memories from outdoors last year and this year. Just a nice talk about strategy, racing, and running in general. He helped to calm me down a little and I felt mroe ready. Got back to the venue and did some drills outside, but didn't have the usual amount of time I would have liked to stretch and do some more drills. Had to get to the tiny corner 20 minutes before the race. I will never understand why they do this. Let athletes warmup, and then sit them down for 20 minutes in shorts and let thier muscles get cold. Makes no sense for an event run by people that are closely connected with track. Anyway, got on the track and did some strides. This track felt good. Feeling pretty tight on my strides. Had number 1, so I was right on the inside when the gun went off. At the start I was in maybe 12th? I relaxed and stayed where I was for a few laps and than started to slowly move up and roll past guys. I was feeling great going into mile 2. I think at one point I was in 6th at my highest. At around 2.5 miles, started to really feel the pace and get tired. Let guys pass me, eventually got passed by a UW-L guy on the last lap to lose my AA spot. I am still happy with this race. I raced it my way, put myself in it, and in the end I had a pr and I was also 9th best in the country. I think that traveling (6 airports in 6 days) with limited training in those times affected me mroe than I expected it to. That extra energy, emotionally and physically, was not there when I needed it at the end. That being said, under the conditions, I am happy. Was really pumped watching the DMR. Those Guys are awesome. Now it is time to move onto outdoor. Going to try to put as much as I an into my last season. I want to leave college with no "what I could have done if.." thoughts. This is the last time I will have this kind of opportunity. I am going to make the most 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

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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:
Took an easy day. Ran with Gus and Charlie and Gebby back to the hotel and than a little more. Incredibly windy outside. LeDuc ran with us. He is a pretty nice guy

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:
Got back to Haverford after a long day of travel (starting at 3am and ending at 1) Met up with some guys to funally run some trails after a long hiatus. Really nice to be back. Hard to belive it is my last quarter of school

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:
Getting right back into training. gonna get some good mileage in this week. Still cold though. Not enjoying that

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..More like MORNING FUN!

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:
Everybody was so happy today! We went on a really easy hill loop and everyone wa sin the best spirits I had seen in a while. Mayeb it was the weather being nice, or the break, but whatever it was, people were really enjoying themselves today. Steeple Drills, Legs starting to feel a little looser after being tight for while. Going to be very aggresive with stretching and orlling

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:
Cut the morning run a little short today GUs and I were both feeling a little tired

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:
Raining and miserable, but spirits wer ein good condition. Ran a park with the boys. Ended on the indoor track Watched the first episode of true detective. That show is off the hook.

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 longer run today felt pretty good until the last 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:
Got to Ann Arbor, firs thing I did was go on a nice windy cold run through the north campus. So far not too impressed with the look of teh place, but I havent met with any profs yet, so Ill reserve my judgement until I actually get a good tour of the place

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:
Short morning urn, had to get up early for activities

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:
ONly had an hour break between stuff got as much in as I could

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 long run in before the days activities. Ran down the huron parkway to the lamp post inn to meet up with neyns We ran back towards the river and just explored along it for a while. felt good for most of this run. Had a good time. I think Ia am going to be in Ann arbor next year and for the next four after that.

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:
GOt into Haverford and went fot a nice run with daniel

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 cold again

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:
Started out with a tempo in 21:03 If you were to ask me how I felt, i would say I felt like it was the first hard workout after taking a bit of down time. Not the most difficult workout I have done, just felt a little stiff. Finished as a group and everyone looked great. Than we went into a magic mile in 5:09., don't know what this really means, but felt fine. Took a 2 lap break and than did a magic half mile dumpster dog cooldown. We were eating dinner and daniel said "it's been great living with you", made me feel really nostalgic. The season/ rest of the semester is going to go by so quickly. I feel really thankful for the opportunities and success Ihave had this year. I hope that it continues for me as well as everybody else on the team.

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:
Really shitty wether outside. Decided to do three since we were feeling pretty awful anyway

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 nic scary woods with saucony dan and company. Felt alright Did steeple drills outside. Too cold for march

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

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

Summary:
Today was a long warmup small workout today The wind must have been blowing at 40 mph from every direction, it was awful Got done wiith warmup Did 4x400 with Tweety (70,70,70,69) These were alright, and Im happy we hit the pace, but these were probably worth an effort at least 2 seconds faster per interval. The wind was seriously brutal

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

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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:
5k 2nd place with 14:50. Apparntly this is an outdoor pr, I didn't even realize it until I read the writeup. Today was a bit of a shitshow for me. Had my thesis presentation, which wasn't increidbly stressful, but still important and I had been dwelling on it all day, than I had to rush over to widener, get out of the car, and then start warming up. Going from one thing to another made me really hope that the race would actually just be a nice paced effort, I could get the time I needed and feel good about it. The race went out in 68.... Was not too happy with this, but I sucked up and stuck with the leaders. Just hung out, definitely concentrating on anything but the race. kept falling a few steps behind, then catching up, and just sort of staying in the race as a formality and not really cocentrating. Then at about 4 or 5 laps to go we started slowing down, remembered that I should try to race for the win. Got in front, not really a powerful move, but just held position. Ended up getting outkicked by the same guy who outkicked me last year. Jossi did not hesitate to remind me that this is a guy that he has outkicked. Finished the race feeling pretty ambivalent about the result.

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 to widener with tweety, Lil Charlie, and Junkyard. I think we had a great time, or maybe that was just me. Was wet for about all of the run, but didnt realy care. Had a great time exploring, seeing some new parts of pennsylvania. Dont know why I was feeling so wierd about my race yesterday. Thinking about it today, I feel pretty good about opening my season that way. I can't race like that anymore though. There is no such thing as a race that doesn't matter, they all matter at this point.

PM RUN

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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:
Ran with nick Truly miseable weather outside, but we made the most of it

PM RUN

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Summary:
Inside with Robo, Tweets, nick, and Charlie. We had more fun than a barrel of monkeys. This was a quality run to be goofballs and joke around teh whole time. Made the most of some bad weather. Feeling better than I did in the morning

AM RUN

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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:
Good workout with Tweety. Started with some intervals over hurdles mile in 4:48,800 in 2:24, 800 in 2:24 with 800 rest in between. Tom had planned 4:54 for us, but on the mile due to overcompenstion for the weather and for not having done hurdles in a while I ended up pacing it fast. Tom said we coul djust stay at that pace for the other two intervals. Felt fine except for the wind. Then we did a cutdown 400-300-200-100 (64, 48, 32, 14) with equal rest. Felt really good on these.