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3x800, 3x600, 7x400, 1x200 half rest 2:19, 2:22, 2:21, 1:47, 1:44 1:45, 70, 69, 69, 69, 70, 70, 71, 29 felt good today, good workout

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2x800, 3x600, 2x200, half distance recovery 2:21, 2:23, 1:48, 1:47, 1:46, 29, 28 didn't feel great, pretty warm out

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relaxed

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Larz

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10 miles easy, did easy run with jimmy and bernie

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5 easy

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easy run with George

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shakeout

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good race. 15:06, not very fast, but hot and humid as hell. Started out 2nd to last for 1st mile in 4:45, passed a lot of people during the 2nd mile cam e through in 9:40, finished 4th. Lost a little bit of focus when I was running by myself in the middle, but all in all a good race.

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nice and easy, felt good by the end, hot as hell

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easy run

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felt good today, 1000% humidity though, think i'm going to run a 10k in a couple weeks on the roads.

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easy

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steady,cool today, been a while since i updated this sucker

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easy day today

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easy run

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3200, 2x1600, 3x1000 10:13, 5:04, 5:04, 3:10, 3:08, 3:08 2min, 1min, 40sec rest. Good strength work today, felt very good. Not sure whether I'm running that 10k next week. I got my first cell phone today, I held out as long as I could, but I lost in the end...

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ran by myself, then did river with bernie and rich.

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easy run+drills

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did arboretum + JP. Felt good until the last mile, where my stomach started freaking out.

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didn't feel so great today, need to start eating better

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ran with Bernie around Larz. Good run, good pace.

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good run on the river, saw someone from high school, not sure who it was though, also saw steph

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was thinking about doing a workout, but decided to do it tomorrow, did arboretum+JP, felt very good on this one, scott makes me physically dakota

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u2d2 1 allout 400. My legs were a little tired from the mileage, I was unsure of what to expect. I did some strides, didn't feel that fast. Then I flashbacked to all the 4x4s I ran in high school. I putzed around a bit, then i approaced the line.... so it begins. My first 3 steps felt horrible and stiff, and I thought, oh god, i'm not going to break 60 am i? As I got to the 100, I felt like I had already hit my top end, and was starting to slow down. When I hit the 200, I remembered what it was like to run a 400, just trying not to die the last 100. As I hit the 300, I felt like I was done, I was gasping for air, the last 400 was a horrible, horrible rig, I thought to myself, there's no way this could be sub 60, I'm walking. split was 57.00. I should have pushed harder that last stride to get sub 57 and a slightly less pathetic time... oh well

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arboretum+Larz, ran in the AM, going to jersey in the PM

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felt really good today, bugs were eating me alive though

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Felt even better than yesterday, getting into good shape now, going to do a tempo run around JP next week, think it's gonna go very well, also, the schemes are looking good

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bugs were devouring me this morning, had to get off the path halfway through

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A little tired from bus ride back home.

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u2d2 4 mile tempo around JP, loops in 7:52, 8:09, alright...

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didn't feel so great today, maybe last week took a bit out of me.