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60 | 60 | 70 | 70 | 72 | 39 | 71 |
Tuesday September 7th, 2010: 10 miles
AM: 0 miles
PM: 10 miles Hill Loop Had sore hamstrings today, probably from the drills I did yesterday. Got out towards the front of the group and went at whatever pace they were going, but was sure to be relaxed for as long as possible. Felt pretty good on the first two hills, was pretty deep in oxygen debt at the top of rider's mill, and hit that point again at the top of the last hill, but was able to recovery pretty quickly. Ended up staying near the front, and ran pretty quickly although I was not straining on the flats. The only rougher section that I had ( I'm exempting the hills because obviously they are not easy) was the false flat after the last hill to the church, I was alone and felt like I wasn't going very fast at all. Caught up to Woody at the light and finished with him a little faster than I had previously been running. Am not positive about my time, but I finished before siqs and anders who both ran just under 64:00, I think, so I'll say I ran 64:00 myself. 30 second pr over my last imperfectly timed hill loop, so that was encouraging . My stride felt decently fluid today, so far the best harder effort of the year even though it was supposed to be "very relaxed". Am pretty sore writing this, so tomorrow will be a slow trails day and I'll probably take an ice bath
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Monday September 6th, 2010: 7.75 miles
AM: 0 miles
PM: 7.75 miles reverse 5-co into nova ran with peter, golato, ethan, and freshman. Went very easily for the long stretch on lancaster in the beginning, and picked things up to a regular pace once we left nova after running a loop around their main campus. I felt ok today, somewhat tired from the weekend but not wrecked at all. Did a set of drills after the run
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Sunday September 5th, 2010: 14 miles
AM: 0 miles
PM: 14 miles Saunders into trail Felt WAY too good to do my long run this morning, so took a nap and relaxed until 4 when I met Gabe (old Greg), timschochtimschoch, and Igor. Dropped old Greg off after 12 and then added on most of a trail. For most of the run I felt fairly good, a little sore from a lot of physical activity yesterday but nothing terrible. I think we averaged something around 7:35 pace. I felt pretty tired coming up mill creek, but then felt better once we got to montgomery. Did 8 barefoot grass strides after the run, these felt ok but understandably awkward
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Saturday September 4th, 2010: 12 miles
AM: 9 miles Alumni 3 up, race 3, 3 down, all on soft surfaces. Did not feel adversely affected by the early start, and felt ok warming up. Felt pretty sluggish on my strides, but not sore. Got off the line pretty quickly, a little too quickly, and had a good amount of people go by me once things settled down in the first half mile. Could tell from the splits that I just wasn't going fast at all, even though I felt like I kept myself racing well, which was discouraging. Ended in 16:40, which was a real surprise and not even close to what I would have guessed. However, it's not really a surprise in the context of the last week given how I've been feeling and the workout that we did only 2 days ago, so maybe it's not such a shocker. On the bright side, I was around some of the people I thought that I should be with, and I did not give up once I realized a good time was out the window, as I have sometimes in the past, so it wasn't all bad. A lot of work to do, however, if I want to get where I think I should be.
PM: 3 miles trail ran with peter, and iceman and siqs for some. My achilles were pretty tight starting off, but they loosened up and I felt fairly good for doing a post-race shakeout, which was encouraging. Maybe went a little fast, although I don't think 7:30s will wreck me in any way
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Friday September 3rd, 2010: 5 miles
AM: 0 miles
PM: 5 miles trails felt pretty sore to start, and didn't feel that good running. We went really easily though so hopefully that will help, did drills, six strides and then took an ice bath
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Thursday September 2nd, 2010: 8 miles
AM: 0 miles
PM: 8 miles Trails ran 3 trails with dave then added on a bit to make it 8 miles. Felt sore and tired for most of the run, I never felt ungodly bad but couldn't run faster than the 7:45s we were running. Did some good stretching and foam rolling after the run, hoping this heat actually breaks tomorrow
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Wednesday September 1st, 2010: 13 miles
AM: 3 miles trail mostly solo, ran with Dave for over a mile though, felt decent and I think I was going faster than I usually do for morning runs. It was hawt out
PM: 10 miles alumni+800s 3 miles to warmup, 2.75 down. Went with group 4, did 2xalumni with 90 seconds then 4xchill 800 loop with 60 seconds. Was assigned 5:50 pace and the same for the 800s. I ended up leading the group on most of the intervals and ran most of them with morganman and jake koffer. I split 5:45, 5:49, 2:53, 2:55, 2:54, 2:53. This workout wasn't easy, and most of the time I felt awkward running quickly, especially on the 800 loop which is rougher than the alumni loop. Aerobically I wasn't that strained, which was pretty expected, but I was tired at the end of the workout. It was 96 degrees, so that must have factored in how I felt, a lot of guys seemed to have a tough time out there today. Felt pretty tired on my cooldown
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09-01-2010