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u3d2 8x1000 with 400 jog, splits were: 3:01, 2:58, 2:59, 3:01, 3:01, 3:00, 2:58, 2:53, felt very good this workout. First couple felt rusty, thought I might be in trouble this workout, but then i loosened up and started feeling good. Think I needed to do something faster, good workout for me. On the last interval just let loose the last lap battling jb and making scott angry. Think the week of lower mileage really helped. Gonna keep it around the same mileage this week and next week. I think in the past in a week like last week where I wasn't feeling so good, I would freak out and strain too much during my runs when what I really needed to do was relax and ease up. I was looking back at my logs and I saw that the week before my 5k PR i didn't do a single workout and not that many miles. I've learned the lesson that after a period of work you need rest in order to capitalize on the work you've done.

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ran with scott and jb. Feel pretty recovered from the workout. Hopefully I'm in for a good race this weekend.

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ran over the battle royale course today with jb, greg, and scott, it was confusing as hell. I think we sorted it out though. Hopefully it will be marked up well on saturday.

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goats rolled in the 2 mile derby today. Very impressive run by all. This team is good as hell.

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1m shakeout in the morning 3u2d. 20:49 for 15th place in the battle royale. Alright race. Went out the first mile a little back off the lead in 4:55. Felt very good here so pressed the 2nd mile a little to try to catch up with the leaders. There was a big hill leading to the 2 mile went up it pretty well to catch up with bielecki to go through in 10:00. Think I went too hard on the hill, because I felt dead after the hill. I think I was still moving alright the 3rd mile. Died hard in the last mile. I know JB ran the last mile somewhere around 18 seconds faster than I did. I should have relaxed off the pace the 2nd mile and relaxed more on the hill. It's still an improvement over my last race though. I'm going to take it easy the next couple weeks to try to race well at club nats.

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shakeout with tree

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ran with scott, felt good. Very warm today. Legs felt a little sore after the run.

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legs sore from the race, did hill loop in about 64 min. Didn't have a watch so not exactly sure. Took it pretty easy on the hills. Felt pretty good.

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ran with sherm. A good pace, felt pretty good.

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ran with jb and tree. Really like running around the golf courses. Good run.

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+ drills

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u3d2 did 12x400 in 70. pretty windy out, had the option of doing 16, but with the wind and the fact that I haven't done anything this fast all season, I decided to opt on the lower end just to play it safe. Want to really get a good race in at club nationals, think I'm ready to run pretty well.

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ran with jossi and company.

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ran around the dickinson course, watched the goats roll, great job boys.

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ran with bernie, then did drills and strides after

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ran the road into a 23:30 tempo loop. Goal was to do a fast paced run around 5:50-6ish pace. Felt better with each mile. Followed up with strides. I've been feeling very good this week. Kind of similar to how I felt before xc and outdoor conferences my sophomore year.

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ran on club nats course

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104th place in 32:38. We were saying before the race that we thought 32:20 would be a good time for us on this course. Didn't quite hit that, but a good race. Started out way back and moved up throughout the entire race. I think I improved with each race this season, hopefully I will continue this trend into indoors.

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freezing, throat hurts a bit

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throat still hurts, and its still cold

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throat worse

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shakeout after trip back to philly

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+drills

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ran with dodds, luke, and don, didn't feel great starting out, but loosened up towards end

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ran with tree, zach, bernie. Like yesterday, felt crappy starting out, then felt good towards the end of the run

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started out slow, but loosened up along the way