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did 5x1000 with 1 min jog in 3:15, 3:15, 3:17, 3:15, 3:15 2 min jog then 2 mile in 10:54 Felt very good, as I should have as I did half of what ranch, zach, and bernie did. 2 mile felt very relaxed. Been feeling good all week, feeling good about new york this weekend.

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ran with bernie/sherm. Felt like garbage, don't think i ate enuf today.

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wisdom tooth is starting to act up, should have got those removed, curses.

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ran with sherm

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relaxed trail + 6 strides

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The race was an unbelievable experience. The day started off at 4 AM in bob's uncle's abandoned house. Ate a bagel with cream cheese and hydrated like crazy. The day before I had to change my number from a 13,000 seed to a 998 seed which got me in the first coral. Sarah and Jane dropped me off at the start at 5:30. Hung around the start, pretty dark out. At 6:15 I started jogging in a boxed in 100 meter long chunk of road they opened for the top coral to warmup in. Jogged around for 10 minutes, stretched out. Saw geb with a posse doing light jogging with crazy arm swinging and smiling the whole time. Did some strides and stretching, then they everyone move the the starting line 20 minutes before the start. I had to use the bathroom, and knew i had to, but didn't want to start behind everyone, but i just went anyways. Then I pushed and shoved my way to the 3rd row from the start of the 1st corral. bobby was with the elites and had plenty of room for strides, that bastard. So the race, gun goes off. I'm a good bit behind the lead women because I'm a bit caught behind whoever. Just trying to stay relaxed, but also want to be right with the lead women, so I just decide to surge up to them. So I get right on them and just stay there. Not sure what the first mile was, I think I had like 5:40s on my watch, but think i heard someone say like 5:15, which is probably more accurate, and possibly faster because I started behind the lead women. Through the park we're running anything from 5:15 to 5:40. Usually around 5:25-5:30 and the pace feels extremely easy. I decide not to touch the front, and just tuck in for all of the central park loop. Jim Emord, graduate from trinity went to nationals in the 10k i think was leading the women's pack for a good portion of the park loop. Cathrine was chilling for most of the loop in the back. So we come out of central park around 7 miles and there's a lot of people around, which was cool. I'm still feeling good as hell and extremely relaxed. I think we did the 8th mile in 5:24, and I wasn't keeping good track of what pace we were on and was a little nervous we were off 1:11 pace, was feeling really good, so I decide to just pick it up. So I break from the lead women and do a 5:09 mile, which actually felt fine. The street turns to the east though, and is pretty windy, and I slow for the 9th mile. I talked to Emord and he said that Cathrine picked it up soon after I surged, and during the 9th mile she comes up on me. She and another woman catch me during the 9th mile, which was like 5:14? I'm still feeling good, so as they catch me I tuck back in and continue with them. We just cruise the next couple miles doing like maybe 5:20s? I was taking splits but they somehow got erased. during the 12th mile another woman catches up with us, and I'm just sitting, hanging on whoever is leading. Then a cameraman comes in and is like "hey can we get that guy out of the way?" So I have to stop drafting and move to the left. So I'm running at the same pace but like 5 feet over. Then with like a half mile to go I just start to drive towards the finish and move up in front of the women. Kicked it in for a 1:10:28. The race felt so relaxed except for like the last mile. Coming into the race I was a little worried after running 5:26s at the Wiss and having it feel pretty hard, but I think the training we've been doing has really prepared me really well for this race, and hopefully for the marathon. 5:24s on the roads felt so easy, and even that 5:09 i threw in didn't feel strained. Overall I was very surprised with how relaxed I felt, based on the workouts, I thought that 5:24s would be very hard to do, but they felt so easy it's a huge relief. I guess it's like when you do 400s at 5k pace and you can't imagine holding the pace for 5k, same deal here.

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recovery run

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felt a little more sore than yesterday

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relaxed

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horribly humid out

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ran with bernie, still horribly humid

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ran with sherm, cooler out than it has been.

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the race was OK, a lot hotter than new york, I didn't feel very good pretty much the entire time. splits were 5:07, 5:11, 5:14, 5:15, 5:13, 6:20 (1.2), 4:17- don't know the distance of the last split. Basically with the lead women the whole way again. The first mile didn't feel very comfortable, by the 3rd mile I was breathing pretty good, but the miles weren't fast from there, so didn't get much worse from there. Sort of a similar scenario to New York, somewhere in the 4th mile I took the lead from the women, although I wasn't trying to, I think I was just holding the pace, Ndereba came up and she broke away from everyone somewhere around 4.5 and I went with her, the hurt locker was closing in on me at that point, but just stayed with her. At 10k, I was pretty cooked and Ndereba broke away, and I slowed. There was a final hill on the course, which was also the final insult. I don't think I did myself any favors by driving 6 hours 2 days before, 5 hours the day before, and 2 hours that morning. Was really feeling the heat during that race. Came back last night very fatigued, mostly from driving. Just going to chill for a few days and get recovered, then jump back into high mileage.

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relaxed run

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felt good.

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another good run

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ran with sherm and zach, didn't feel great

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was going to do 2 road loop, 2 road loop, 3 road loop with 2 min rest at 5:30 pace. Did the first set with grant and zach in 9:05, 9:09. Started the 2nd one with zach in 9:10, zach dropped after the first loop, and I was feeling like crap. My stomach was wrecked and I also just felt tired on top of that. Went about 2 more minutes then dropped out. Jogged home, stomach was completely trashed.

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felt very good on this one. got some gu to test out, tasted unbelievable when i took it halfway. Last few miles felt better to go a little faster than to keep it slow, so picked it up. Clocked the 20th mile at a 6:41.

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slow one

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started slow, ended decent

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ran around haverford, then a couple miles with bernie

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same as yesterday

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relaxed trails. Started off slow, ended faster.

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felt good

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6xroad loop with 2 min rest. did them in 9:06 (5:26/mi), 9:08 (5:27/mi), 8:52 (5:17/mi), 9:00 (5:22/mi), 8:52 (5:17/mi), 8:43 (5:12/mi). A very good workout. Didn't feel great on the first one, then relaxed in and starting feeling very smooth. Went out a little slow on the last one, and then hammered the last 2/3 mile, although I thought we were going to hit our split, we were 9 seconds fast. Workout was supposed to start at 9:12, and cut down 4 seconds per repeat, so exceeded the plan. Need to stay relaxed the next few days, big workout this weekend.

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ran with sherm, 6 strides afterwards

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+6 strides

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ran with bernie, sherm, jossi, mg, steph

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ran with bernie and bob, felt good

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ran with a big group, hot out

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<b>short summary:</b> 5 miles at 5:36 pace, 4 miles at 5:24 pace, 3 miles at 5:19 pace, 2 miles at 5:14 pace, 1 mile in 5:10, 1 mile jog in between everything. <b>Long summary:</b> 5 miles on the road loop in 28:05(5:36 pace) splits: 9:21, 9:16, 9:28, jogged a mile, 4 mile tempo loop in 21:37(5:24 pace) splits: 5:27, 5:22, 5:29, 5:19, jogged a mile back to do 2 road loops (3.3mi) in 17:45(5:19 pace) splits: 8:50, 8:55, jogged another mile, 2 miles on the road loop in 10:29(5:14 pace) 1st split: 8:42(1st mile in 5:07) jogged a mile, did a mile on the track in 5:10, cooldown a mile. Very tough workout. Grant and Bob did a lot of the pacing, thank god. First 5 miles I felt very good, pace felt very relaxed. 4 mile tempo was harder and my legs began to feel fatigued there. Basically my legs felt like I just finished a workout after the first 2 "intervals". The 3 mile was pretty tough, not too bad though. The 2 mile was absurd, after bob saying "lets not go any faster than 5:15" he proceeded to go out in 5:07, which hurt. But Bob and Ranch backed off the pace and I was able to catch my breath and finish ok. Last mile was fine. Very impressed that I was able to do this workout. <a href=http://merv.stanford.edu/Workouts?name=bmuller&Request=Workout&Key=200703030>Bernie did this one before Boston</a> and we improved on it this time. Although I think my effort today was harder than when he did it in preparation for boston. Going to take it very easy the next few days. Going for another week at 120 next week, and then hang around 110-100 from there out. Getting in good shape just at the right time it looks like.

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felt very good, surprising considering yesterdays workout

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ran with sherm/zach

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felt good, timed some of the trails, was going around 7:40 pace

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felt good, did 6 strides.

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ran with jossi+trouble for a bit

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2mi on alumni (5:36,5:37) w/2min jog<br> 8 x 1000 w/ 1min jog splits: 3:13, 3:14, 3:13, 3:13, 3:13, 3:13, 3:12, 3:12<br> 2 min jog <br> 2mi on alumni (5;32, 5:31) <br> felt good and relaxed. The 1000s felt very easy for me. The 2 miles were relaxed enuf, but felt harder than the pace they were. I think i lose a lot on the grass and do better when I can lock into a rhythm.

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mendham ran with jimmy, couple miles on patriot's path, then the rest on the roads. really nice run, and it was really nice to run in the dark. Went to the mendham carnival after, which was awesome.