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felt very good

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+drills

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ran with zach, tree, ian. Felt pretty good. Took it easy.

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up3 down2, 8x1000 with 400 jog in 3:03, 3:02, 3:01, 3:03, 3:01, 3:02, 3:03, 3:01 very good workout. Felt controlled throughout. I got a little cramp on the second one, probably because my body was getting used to the colder weather, and not used to losing much water. No wheezing, but throat was dry and weird. I think this asthma stuff is definitely working, my lungs feel different, unless i'm imagining things, which may be possible. Anyways, i think i definitely needed something faster than race pace. I'm running Mayor's Cup on Oct 22nd in boston, think I should be in very good race shape for it.

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very easy and relaxed on my own. got a pretty bad cramp last 2 miles, just trotted it in.

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did mount plesant with a group of goats. Were cruising at a pretty good pace and felt very good throughout.

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ran crazy lady with goats. Got a really sharp cramp at one point and had to walk. Easy day today.

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did 4 miles, then 3 laps of stride the straight jog the turn. Followed by 4 accelerations, 6 sprints, and a fast 300, then 2 miles back home.

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very very slow. We're talking don letts pace. I think as season progresses my runs get slower because the workouts get harder and I need more recovery, although only 1 real workout this week, so who knows.

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ok, I think we all know I'm doing this run just to hit 100 miles this week. If being a mileage whore is wrong, then I don't want to be right.

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+drills

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ran with zach, jb, tree and dan. Relaxed pace, picked up a bit the last mile.

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warmup 2 miles, cooldown 3 miles, did 6xalumni with 1 min rest in 5:14, 5:18, 5:16, 5:16, 5:20, 5:11 felt relaxed throughout. Pushed a bit on the last one. Worked on increasing my stride rate. Think my long slow stride hurts me in cross country because of the terrain so I'm going to see if I can make it faster/shorter.

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ran with tree. Going at a decent pace at some points, felt pretty good.

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ran to the dentist office and back. Got 2 fillings today.

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ran easy with the poosefather. Nice outside.

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+drills

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warmup 4 cooldown 2, 2x1600 with 10 minute jog rest in 4:34, 4:33 felt very uncomfortable with the pace but defintely good to do this workout. Need to work on my weakness which is faster paced stuff. Doing faster quarters next week probably so that should be good too, hopefully I'll feel better for those.

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4 miles then 3 laps stride the straight jog the turn, 3 acceleration, 4 sprints, 2 miles felt good

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relaxed run

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decided to take an easy week this week. After thinking about it I decided nothing bad could come of pulling back a bit this week only good. As it turns out this is probably for the best because my left foot was very sore on the bottom outside. Took it easy on the trails.

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warmup 3 miles, cooldown 2 miles, 16x400 with 100 rest in 67, 69, 69, 69, 69, 68, 71, 70, 69, 70, 70, 71, 70, 69, 70, 68. did the full 8k in 26:21. Doc told us to keep the rests no slower than 30 and aim for around 70 for the quarters. Felt a little off the first few, then got into a groove, then my stomach started cramping up, but finished well. This stuff still feels pretty fast, as it should I suppose. Did this same workout faster than I have at this time of the year so that's good.

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took it nice and easy, foot a little sore.

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felt pretty good today.

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ran with jb/scott, another relaxed day, should be good and rested for the race, that's for sure, foot felt fine.

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ran with ian and scott around my house.

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ran the course at franklin park, around 7:30 pace. Didn't feel so great.

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warmed up 3 miles very relaxed, before the race I felt like I was ready to run hard, and told myself this one was going to be the hardest of my life. got OK off the field and was just behind bielecki. First mile tried to stay relaxed and tried to maintain contact with bielecki. Came through the first mile in 4:47 a bit fast. Second mile tried to maintain contact with the pack in front of me and stay relaxed. Lost a couple seconds on the hill because I wore track spikes and I couldn't grip on the gravel. Came through the 2 mile in 10:00, so a 5:13 second mile. Knew I had to be passing people at this point because everyone was slowing down. Didn't get a 3 mile split but was moving past people well. the fourth mile I started pressing pretty hard and came through in 20:05. Knew I could break 25 if I didn't let up at all the last mile. Passed Mark Miller with about 3/4 mile to go, he repassed me and we caught another guy right before the final hill. Lost another couple seconds on the two of them because of the spikes again, and knew I'd have to catch Miller by the end of the downhill in order to have a chance of beating him. couldn't close the gap but passed the other guy and started driving for the finish. The other guy came back on me in the final stretch, but being outkicked at lehigh left a bad taste in my mouth and I battled this guy off this time. Finished with a 24:51 good for 23rd. Going to try to get in one more higher mileage week next week and then start tapering for the rothman 8k. cooldown 2 miles very sore

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ran around haverford and watched the race, then ran back with tree and power

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did the loop in 65 high. Felt surprisingly good today. ran most of it with the burmeister, andrew and the jablins.

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+drills

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easy day

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warmup 3 miles, did 4 mile tempo loop in 20:12 Splits: 5:06, 5:02, 5:04, 4:58 then to the track from an 800 in 2:23, 400 rest, 600 in 1:45, 200 rest, 400 in 65, 200 rest, 200 in 33. Felt extremely good this workout. For the tempo tucked behind everyone the first couple miles. Tree and ian lead the first half, then MG took over the last 2 miles and tucked in behind him. Each mile felt better than the previous one, and by the end felt like I could run at least another 4 miles at the same pace. 1 mile cooldown

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ran 16 miles around the dickinson course.

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4 miles, then 3 laps stride the straight jog the turn, 4 accelerations, 6 sprints, and a fast 300, 2 miles

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felt very good, cruising. Finished up with a trail with MG

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started to feel a little sick last night and woke up sick today. Hope I can get rid of it by Friday. Took this run very relaxed.