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 with Joel today INcredibly sore in back and hips, which is not surprising after the first had steeple workout of the year. Make sure to take care of myself this week

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:

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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:
Feeling really tired. Took this morning off

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 little shorter today and did sand jumps and hurdles.

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:
Easy 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

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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:
First steeple of the year 9:07. Was feeling kinda sick in my stomach before thsi race, but decided to have some fun even thought the weather really sucked, and I was essentially going to be on my own for all of the race. Gun went off and I got to the front, forgot that the first 200 is a little longer than 200, saw my time at 200 thought I was going too slow and had a first 400 in 67. Yikes. Didnt panic, slowed down a little came through 800 in 2:20. Heard a coach behind me yell "He can't keep that pace", like hell i can't. Came through the mile in 4:44. Feeling pretty good. This is where I fell off a little, and would have been nice to have some people around me to keep the pace up. finished with a nice last lap for a 9:07. As far as a season opener, this is the same time as last yer, but I would say a better effort given the weather, my condition, and soloing it. Going to stay on top of work and sleep and really be ready for the other steeples I have this 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

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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:
Nice run with a huge crew. feeling prety tired by the end just stayed on trails to keep it flat

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 really rainy park with daniel good times back is sore i love running in the rain

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:
Mini workout today I thinkly mostly to just get some mroe hudrle work in Did all over barriers started with a mile in 5:19. Than 2x800 in 2:35. Again, not a particularly hard workout, but good to get some more hurdle work in. Did a longer cooldown to get some mileage

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 beat up

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:
Scary woods with mikey b. Spent most of our time hunting our teammates. WE had a lot of un. Good exercise in tracking and running quietly.

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:
overslept. missed morning 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:
Still feel beat up

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:
Tom said this was our long day Strted out with a nice warmup and than went into a 4x4x4 ill just put the averages up (4:54; 67; 31). Great workoutfor all guys. Did cool down as we felt, I was feeling particularly beat up so I went shorter. This workout was good, but is like so many workouts I have done where I am in great cardio shape. I feel so relaxed and ready, but My lowerback and leg are tied up in knots that refuse to unwind. I am going to keep aggresively rolling and icing, but it is just really frustrating to be held abck potentially by this stu7ff.

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 scary woods with daniel. Fell and scraped my knee :(

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:
Afternoon shakeout

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 Run

PM RUN

Minutes: Type: run workout race cross training Miles:

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

Summary:
Nice short afternoon run feeling pretty goood it is soooo freakin nice outside

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 workout with tweety today. Tweety was nice enough to accomodate doing this earlier so I oculd get to a seder. We started off with a mile at faster than race pace over five hurdles, no water jump I did this in 4:32 (64, 69, 70,69). Definitely did this wrong. I think that 4:32-4:35 was definately a reasonble target pace for me if this was supposed to b faster than a desired race pace. Is this a pace I coudl hold? I dont think so, especially if I go out in 64. But I felt reasonable. kinda surprised with how fast it was Than we did 8x100 over hurdles. Just striding to get some more work over hurdles in. Felt good except for some soreness in my back.

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 3 today cause I needed to go get a hiarcut before class

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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Really freaking rainy today. Had a really good time on a harriton with a solid crew. Finished up with Joel. Wanted to do 9 today, but my back wa sbothering me at the end so I cut the run a mile short and went outside to stretch and roll.

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:
Kept it shorter today. got a big race coming up My back is not feeling too goiod, really hope that this doesn't hurt me later 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:
Shorter morning run

PM RUN

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

Summary:
Nice afternoon trails

AM RUN

Minutes: Type: run workout race cross training Miles:

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

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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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8:51. School Record. Conference Record. Tenth all time d3. best time in nation. I waited a few days to write this, but it is nice to get some thoughts down on paper. Felt great on the warmup. Got really amped during the womans race because I knew the girl who got second and she ran really well. Got a good warmup in, trying to stay relaxed. In my head I was a little worried. Gun went off and I drifted towards the back, but I moved up into the middle by the end of the first lap. Felt great over the first barrier and really relaxed into the pace. i think My splits wer incredibly even from what I can remember. I just remember that I kept moving steadily up, keeping the lead pack in my sights. At one lap to go I was in the range that I knew that if I had hit it, iw as going ot break the record. Put it into the next gear, but managed to stumble over th next barrier and the one after, which I think cost me a sub 8:50 effort. But eitherway, I closed well . I managed to not achieve any of the goals I had set for myself during cross and indoors, but this was the one that mattered to me the most and I had to do it and I fucking did. Got to keep it in perspective. I had a great race, but it will only be amazing if I keep it rolling. Win Conferences is next and then I will see what I can do at nationals. I have been having a great season I need to make sure it ocunts not only fo rme, but also the team. This was an incredible weekend of running and I think that we actually have a chance at winning the damn thing in a week.

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:

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One run today. Had breakfast with my moms earlier in the day, so I ended up getting a pretty late strt. Had a great time running on the infield at widener watching my friends compete. Beautiful day outside. Was going to work on my tan but some guy on a giant power trip yelled at a few guys to put thier shirts back on, so I kept mine on as well. It's nice to have officials that have never been to a track meet before.

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:
Saunders on my own Was dreading running alone, because I havent done it in so long, but I actually had a real good time so nice outside. Ended up just cruising through it and enjoying every step of the way. pretty tired on hills, but i expected that. Excited

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 need to make sure to not let my mileage dip to low

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:
Pre meet run. Kept it a little longer with robobot

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:

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Found out last night that I wasnt going to nbe able to make the race because I had a required talk diuring the period where are there supposed to be no required talks except for the ones that are required. its some bullshit. Solo

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:
Back hurts

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:
Pounded 8 miles with stax and evan befpre a nother required talk during the non-required talk time period. Felt pretty good met some lower merion guys who talked about JB

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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Did one of those wierd workouts today. Wamrup trail and then 2 trails at a brisk pace. Did this in 25:43 feeling pretty miserable the whole time. Did hurdles afterwards, felt the worst going over these that I have felt all year. Form was sloppy and my back hurt alot. Just tired in general.

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 nice warmup. Then did 5x 150 hurdle-water-hurdle. Felt so much better than yesterday over these. I felt really goo don the water jumps also. Super nice day. Starting to get my tan going

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 fun long run with som eguys Really nice that it was DumspterDogverssiary. We celebrated with 2x dumpster dog at the end. Strides afterwards. Felt a little tired in the middle of this, but i think i wasnt hydrated enough.

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:

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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:
Workout day week of conferences started out with some warmup and then did a fast trail (12:03). Did the first half way to fast, which was mostly my fault, felt way better than i did the last time we did this wierd trail thing Got back to the track, threw spikes on, watched gus go through 800 in 158. Woof Than did 8x300 with tweety and gus averaging 47s with a 500 cooldown. Felt pretty good for most of those, last one was a doozy. Tweety is in awesome shape and gus is a monster. Good guys, great workout Dumpster Dog for cooldown. Still no dogs

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:
ncie run feeling yesterdays workout for sure

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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