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felt good

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444 workout splits: 5:03, 5:03, 5:03, 5:01 69, 67, 69, 69 30, 31, 30, 30 felt good and relaxed. was out in like 32 for that 67 lap, bit of a spicy meatball

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felt horrible

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ran with ryan and his dog. felt quite good today

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attempted to do a workout, but felt horrible on my warmup, then horrible when i started, so just bagged it. Was trying to get this in before it got hot, so be it

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felt good

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felt good

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3x400 with 30 sec rest, 200 rest on/off 200s for 1 1600, 400 rest, 3x400 with 30 sec rest, 200 rest, on/off 200s for 800 splits: 71, 70, 70, 32/43, 32/43, 32/42, 33/39 (5:00 1600 ), 71, 69, 71, 32/42, 33/42 (2:30 800) The4 400s felt pretty easy, on/off 200s felt harder, but didn't let this workout get too hard. Only going to do 1 more workout before pine beach next week, 5x1000. Glad that 70s are coming fairly easy now.

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felt good, 6 strides after

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ran with power for the first trail, felt good

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felt good

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started with vaslow, finished with 6 strides, felt good

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felt good, took some gatorade with me. I haven't had a bad long run yet, i think bringing gatorade/water on most of my long runs is a big part of that

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felt good

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felt very good. started out with sherm. clocked one of the miles at 7:35, and also took my heart rate after the run, it was 136

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ran with power

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5x1000 with 400 rest splits: 3:00, 3:00, 2:59, 3:00, 2:58 wanted to go a little easier today, but ended up being a standard workout. Was windy out.

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ran with power, we ran into cone and pounded with him for a bit, didn't feel that great

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felt good

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trail, ran with sherm, we ended up pounding to try to beat the storm

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+strides

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ran with sherm/zach and cone for a bit

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ran with sherm

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plus easy strides

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ran with bob, ranch, jossi

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15:15 for 4th. Very pleased with this race. First mile went out in 4:50 and felt very relaxed. There was a group of 3 guys leading who went through in 4:40, and I thought to myself, I'm definitely going to win, they went out too fast. Was sitting behind Tim Mulligan for the 1st mile. Somewhere in the 2nd mile I made a move to try to reel in the leaders. Went through the 2 mile in 9:50. Tim moved by me in the 3rd mile and I stuck on him. We caught one of the guys, but it was clear we wouldn't be able to get the other 2. With around 400 to go I moved by Tim, then with 150 to go Tim moved by me and I couldn't catch him. Didn't feel too spent after the race, BBQ at Clancy's, the race, and the beach made the weekend awesome.

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just trotted around for 8 miles, legs a little sore, not too bad though

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trotting

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more trotting around

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little faster than a trot, but still slow

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started slow, ended at a normal pace

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ran with zach and sherm

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4 miles tempo in 21:46 splits: 5:24, 5:19, 5:28, 5:33

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felt tired today so only 1 short run

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felt good

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felt very good

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felt good

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