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hiked 9.5K to garibaldi lake. All uphill, pack felt heavy as hell and was covered in sweat. Ran a few easy miles with scott after the hike. Garibaldi lake is sweet as hell.

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18k hike up to the black tusk and down, then to our campsite. Ran with scott again.

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hiked around 13k to cheakamus lake. Warning of black bears, grizzly bears, and cougars in the area. We also saw bear droppings, so decided not to run today. Campsite was sweet. Swam in a glacier lake, cold as hell.

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20k of hiking back to day before yesterday's campsite, all uphill this time. Pretty tough hike. Hiked to a glacier and took pictures on it after we setup camp. Did 5 miles after the glacier hike, pretty tired.

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hiked 17k to panarama ridge, unbelievable view from the top of snowcapped mounatins all around, hence the name of the hike. Hiked to campsite after and did 6 miles. Pretty exhausted after the run, last day of hiking, back to civilization tomorrow.

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hiked 8.5k back to our minivan, drove to mcdonalds and ate a big mac, large fries, crispy chicken sandwhich, 10 pc chicken mcnuggets and a large milkshake. We found a nutrition sheet and estimated the meal to be about 3000 calories. Good meal after eating nuts and berries for a week. Ran 8 miles from the YMCA to the Vancouver Beach. Felt a lot better after getting back to sea level.

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10 miles along the Vancouver beach with Scott, first couple with Jamie. Good run.

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got back today, took a 5 hour sleep after returning. Ran Saunders+ with scott, felt very good. Going to try to get the mileage back up this week.

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ran along the river

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ran to the giac then did saunders with bernie, scott, and cone. Good run, started out slow and picked up towards the end.

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u4d2 did 9xhill, did the hill at the beginning of harriton, very relaxed and easy

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4 miles, then 6 laps of stride the straight, jog the turn, then 2 more miles

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ran 6 along the beach in spring lake, NJ

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didn't feel that great at any point. Very tight. Picked up the pace towards the end because I was tired of running slow.

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moved in to the new house today, it's freaking sweet as hell. Big kitchen, living room, dining room, tv, sun room, backyard and grill. Stairs are narrow and steep, I'm convinced Scott is going to fall down them at some point during the year seeing how his foot doesn't fit on the stairs. Basically spent all day moving, but got pretty much everything out of the apt, so that's good.

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ran from the new house, 1 trail is bout 5 miles. Also, sadly I won't be able to do saunders from the house unless it's a long run, because every run going out that direction now adds 4 miles getting to and from haverford, sucks.

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ran trails with scott. What felt like 6 minute pace was actually slower than 7 minute pace. I haven't been timing any of my runs, and decided to time todays runs. I hope I don't usually run that slow. Maybe I need to go back to the days of summer after freshman year of doing all my runs on the trail, and timing every run, to make sure I pounded all of them.

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u4d2, did 2x3x300 100 jog between intervals, 400 jog between sets. splits were 54, 53, 53, 53, 52, 52. This also felt faster than it actually was. Perhaps my trip to Vancouver has thrown me out of whack. Or perhaps I'm a baby, only time will tell.

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Pretty good run. Felt good the whole way, until the last mile where I was horribly dying. The last mile back to the house is all slightly uphill, and thus the final insult. Oh, and I got my new macbook today, and it's freaking sweet as hell. I also got an ipod nano, which is also sweet as hell. If I keep this up, I may enter JB's leauge in terms of being a fancy pants. I also noticed that Elo and Thy had horribly long posts for yesterday's runs. Elo's about training, and Thy's about being an absurd human being. Thy, you better get to the gym everyday so I can read your posts. In other news, another week 'til we get an internet connection at the house, so my scheming is very limited at the moment. I bought a bike for $75 yesterday, so now I can get around. Alright, this post is becoming horribly long itself. One final thought: 3 horribly long posts and 3 asians, you do the math.

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+drills

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u3d2 tempo loop in 22:10 splits: 5:40, 5:37, 5:36, 5:17. Was aiming to start the run at 5:45 pace and finish at tempo pace. First 2 miles were very relaxed, put a little push in the third mile, and a good amount of push the last mile. Whole thing felt fine. Did 4 strides after the run.

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ran along the river, nice run

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did 4 miles, then 6 laps of stride the straights jog the turns, followed by 4 accelerations. Then 2 miles back to the house. Ran with Jossi and a little bit with Ranch who was debating whether to go for a long run, a short run, a tempo, or a day off. He ended up doing a tempo.

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felt ok, became very dehydrated at the end and legs felt pretty tired, these long runs haven't been going all that well.

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ran with bernie and jossi

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ran along the river

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good run, felt good and kept a good pace.

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ran along the river.

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u4d2 did 8xhill with the first 4 relaxed and the second 4 a little harder. Felt pretty tired today, from the warmup on. Did the hill from the r100 on the way back to the house.

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Started out a little sluggish, but got rolling towards the end of the run. Felt pretty good.

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river again

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did drills at the track. Felt pretty tired today, need to get more sleep today. This beard I have is getting to be pretty serious. I'm looking forward to shaving it into a moustache.

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+drills, felt particularly good this morning.

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u4d2 goal:3 min on 3 min off, ons around 10k pace offs at a fast but relaxed pace. Wanted to average 5:40-5:45ish workout: did it on the alumni to see around how fast I was going. First quarter in 68, way too fast, half in 2:25, still way too fast, did first mile in 5:14 still way too fast. 2nd alumni in 5:21 still too fast, 3rd alumni in 5:30 and still fast. Ok so I did this one far too fast. I seem to be in good shape, but I think I race best when I go into a season doing light easy stuff up until I start racing, so today was too much of a real workout. I'll try not to get carried away on the tempo next week and try to stick to the plan of starting off at 5:45 and finishing at tempo pace. Also one last note. My stomach did feel a little weird on the fartlek, it may have been worse if I was racing today, so I'll have to be careful with that. I think if I take my stomach medicine and stay away from greasy foods a few days before a race I should be ok. Also, didn't take my inhaler today. I'm not sure if it does anything, I'll have to keep fiddling with it. Ok, that's all, broweham out

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river

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4 miles, then 6 laps of stride the straight jog the turn followed by 5 50m accerations, then 2 miles. Felt good

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ran a trail, then met up with the boys and ran the first 5 miles of saunders, then ran back home to go to the aquarium. Finally felt decent on a long run.

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+drills

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started with scott and cone, but they wanted to go sem and I wanted to stay on trails so we parted. Did a few trails at a pretty good clip. Think I ate too close to my run though, had a small cramp the entire way.

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u2d2 6x1600 on the track with 1 min jog in 5:19, 5:19, 5:17, 5:19, 5:19, 5:17 did it with bernie, scott, ian, cone. Felt very comfortable with this pace. Good workout

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ran with don and scott. Didn't feel so great in the middle, but loosened up towards the end. My freaking macbook's dvd drive stopped working today. So now I have to ship it back and they have to send me a new one. Curses!

AM RUN

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+drills

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