February 8th, 2010 at 4:00 pm
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nice comfortable run on a hilly loop with some very light fartleks. 1 min on, 4 min off. plus 8 x 8 second hill sprints plus a little extra. i didn’t feel sore today during the run, just a little tired. i’m a little more sore tonight. starting the week off well with a goal of an 80 mile week.
Workout:
- Type: Run
- Date: 02/08/2010
- Time: 16:00:00
- Total Time: 1:31:35.00
- Calories: 1630
- Distance: 12.5 miles
- Average Pace: 7:19.56/mile
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February 7th, 2010 at 2:00 pm
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winter series 5 mile race. 28:04. 2nd place out of 75. i just didn’t have it today.
felt it on the warmup (6 miles, 42:00) but by the time the race went off, i was feeling pretty good. put the surge in at mile 3 going up the last hill to try and drop him and half way up he passed me. i try to reel him in the last mile, but just kept losing ground.
5 mile cool-down (40:00). feeling pretty tired the last 2 miles into the wind on the cool-down. it’s good to get beat in these off-season races sometimes…it gets my motivation up for my training. i shouldn’t have any trouble getting out the door this week for some good mileage.
Workout:
- Type: Run
- Date: 02/07/2010
- Time: 14:00:00
- Total Time: 1:50:04.00
- Calories: 2031
- Distance: 16 miles
- Average Pace: 6:52.84/mile
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February 6th, 2010 at 8:30 pm
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14 degrees. 4 degrees wind chill. star filled night. nice, relaxed night run with a friend. 42 days in a row of a least 8 miles. one of my best streaks in a long time. ‘cross trained’ this morning…shoveled 5" of snow for two hours this morning. It was a pretty light snow. thank goodness i don’t live in dc. planning on a 5 mile race tomorrow???
Workout:
- Type: Run
- Date: 02/06/2010
- Time: 20:30:00
- Total Time: 1:27:38.00
- Calories: 1559
- Distance: 12 miles
- Average Pace: 7:17.96/mile
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February 5th, 2010 at 4:00 pm
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not much going on here with the snow. what an odd winter…DC is crushing central PA with snow. they are getting 30" and we’ll get 4" sometime tonight. ran 18 minutes with the guys before practice for their warmup and then ran an hour on the fields after practice. nice and calm before the storm. finally over being sick, no I need to find the time to train to make up the mileage for the week.
Workout:
- Type: Run
- Date: 02/05/2010
- Time: 16:00:00
- Total Time: 1:18:00.00
- Calories: 1388
- Distance: 10.5 miles
- Average Pace: 7:25.54/mile
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February 4th, 2010 at 4:00 pm
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getting better. not enough time to run more though.
Workout:
- Type: Run
- Date: 02/04/2010
- Time: 16:00:00
- Total Time: 1:04:00.00
- Calories: 1054
- Distance: 8.5 miles
- Average Pace: 7:31.69/mile
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February 3rd, 2010 at 4:00 pm
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took it easy today. feel like i’ve made a turn for the better. tonight will be another nyquil night to sleep off my cold. pretty disappointed with getting sick…i was hoping to get some good miles in these first 3 days of the week.
Workout:
- Type: Run
- Date: 02/03/2010
- Time: 16:00:00
- Total Time: 1:00:00.00
- Calories: 1068
- Distance: 8 miles
- Average Pace: 7:30/mile
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February 2nd, 2010 at 4:00 pm
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common cold remedy - easy 8 miles, 1/2 gallon of oj, double dose of nyquil (walmart brand) and 11 hours of sleep. we’ll see how i feel tomorrow.
Workout:
- Type: Run
- Date: 02/02/2010
- Time: 16:00:00
- Total Time: 1:00:00.00
- Calories: 1068
- Distance: 8 miles
- Average Pace: 7:30/mile
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February 1st, 2010 at 4:00 pm
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Workout:
- Type: Run
- Date: 02/01/2010
- Time: 16:00:00
- Total Time: 1:10:00.00
- Calories: 1246
- Distance: 10 miles
- Average Pace: 7:00.07/mile
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January 31st, 2010 at 4:00 pm
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beautiful say. sun was out. very light breeze. close to freezing. got to the 5 mile point to head up the hill for 16 miles and just stopped. i didn’t think i was going to be able to run up the hill today so i just ran 10 instead. ran 34.30 for both splits, so i guess i wasn’t struggling as bad as i thought i was going to. i take this as an easy week and try and pick it up next week. listened to brett gotcher’s interview on the ipod…2:10 debut marathon…amazing!
Workout:
- Type: Run
- Date: 01/31/2010
- Time: 16:00:00
- Total Time: 1:09:00.00
- Calories: 1274
- Distance: 10 miles
- Average Pace: 6:53.79/mile
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January 30th, 2010 at 9:00 pm
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16 degrees. nice, calm, clear night. nice run at a comfortable pace. feeling pretty good and ready for a good hard long run tomorrow hopefully.
Workout:
- Type: Run
- Date: 01/30/2010
- Time: 21:00:00
- Total Time: 00:59:05.00
- Calories: 1051
- Distance: 8 miles
- Average Pace: 7:23.35/mile
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