AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Had a banana and piece of toast for breakfast at 8:30. Probably shouldn't have eaten the whole banana, I was a little full during the workout. At 9:30 ran up to the track, and met Jossi and Doggy just as they were starting out. Doggy was going to do 4 alumni loops at 6 minute pace, so I went with him. Jossi was doing a 2-mile interval a little faster. He got out above his pace and we were out pretty quick, too, so I was trying to sit back. At the half mile Doggy realized we were going too hard so we chilled for the second half and ran 5:57. I led the second one, went out 7 seconds slower for the half but then we didn't slow down as much so we ended up at 5:51. Third was 5:54, last one was 5:59. Really felt the hill on the last one. Didn't feel quite as fresh as on Wednesday, but this time it was first thing in the morning, I was less fresh, and we were doing 75 seconds rest instead of 90. All in all a good workout. Cooled down 2 miles back to the apartment.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Up at 7, out the door at 7:10. Ran on the trail. Most of the way around I ran into Poindexter, he turned around and ran with me. Finished up around alumni and back.

PM RUN

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Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

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AM RUN

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Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

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PM RUN

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Summary:
Ran down Lancaster to the trail. Cut up by the observatory to Gummere where some of the guys were stretching after running. Talked to them for a little before going around to finish the trail hoping the soccer game would be over so I could get on the track. When I came back it was over, but they were still having a team meeting by the side of the field. Finished an alumni and they were gone, so I got on the track and did a magic mile in 5:51. Ran back up through HCA. More tired than I expected to be.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Ran down to the trail. Back by Haverford Ave I ran into Zach and turned around to run with him. TMiles joined us by HCA. Kept it short today, as I will tomorrow.

PM RUN

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Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

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AM RUN

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Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

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PM RUN

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Summary:
Did one trail. Race tomorrow, conditions should be interesting.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

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PM RUN

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Summary:
Pouring by the time I drove down to Haverford. Stretched out in the GIAC and then warmed up with a bunch of alumni for most of a trail. Soaked when I got back in. Stretched out for a while and then at 5:20 I headed out to the startline. Got my spikes on and did 2 strides and then it was race time. The plan was to go out with Sherman and sit a little back from Jossi, and do something like a 5:45 first mile. Got up with Jossi and I was feeling really good, and eventually I passed him. It just felt really easy. Came through the first mile in 5:32, and since it was so much faster than I planned (and thought it would be), I started to get a little worried and backed off a little bit. Jossi and Sherm, and some other guys, caught up with me and then went by me. We came through the second mile in 11:10. I still felt really good but I wasn't so confident anymore, so I let most of the guys get away from. Kicked down a freshmen at the end to finish in 16:53. No cool down, to cold and wet out. By the third loop we were going through puddles more than ankle-deep. Happy enough with the race. Still haven't learned how to run cross country--if I had just stayed in the same mindset that I had during the first mile, I think could've held that pace for the whole race and finished up with Jossi and Sherm. I wasn't really tired, I just didn't have the mental focus to stay on pace. But I can work on it. This is a good benchmark, my real goal for this year is to go sub-15 by the spring, and I'm pretty confident I'll be able to do that.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

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PM RUN

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Summary:
Had to go cover a story in the morning, got back a little before noon and went out for a run then. Did "The Rick," kept it pretty slow. Felt good, not sore from the race, although when I was done I felt tight.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
When I got home from work, Colin was about to meet Sherm for a run, so I went out with them. We ran into Zach and the Burmeister on the trail. I ran 3 trails, felt like we were moving quickly but these days 7:30 pace can feel like moving quickly. Sore in a couple strange places from the race, but overall felt good.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Out first thing in the morning. Ran 3 trails, felt good.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:

PM RUN

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Summary:
Ran 2 trails with Sherm and Colin, then I added on down by the duck pond solo. Felt great today, and felt like we were moving fairly quickly.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

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PM RUN

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Sherm and Trouble wanted to go the Beer Yard tonight to pick up some beer, so rather than come back down to Ardmore and back out to Wayne, I cut out from work early and drove to Valley Forge National Park to run. Started up Mt. Joy, which was steep for a while and then settled out. Before too long I ended up on some paved trails. Headed back into the park through some uninteresting sections. I tried to find some trails to the Schuylkill, but they weren't were they were supposed to be. The run was stop-and-start for a while as I tried to figure out where I was. Eventually got back to where I started, still too early, so I went onto a nice trail along a creek and then up Mt. Joy again. Trails were decent, I'd have to get to know them better before I could string them togheter into a good run though.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
The whole team was going to Hooters in KoP for wings tonight, so I ran at Valley Forge again and met them there. Parked at the welcome center this time, and then took the pedestrian bridge across the Schuylkill. Ran on the Schuylkill River trail for a little while--big, wide paved path, but it had some gravel on the side that was nice. I could see a gravel path down closer to the river and at one point there was an intersection with a trail so I tried to make my way down. Didn't make it all the way down to the river, but I got on a nice hiking trail that was winding around a lot. It had been raining all day, so it was pretty sloppy--I almost went down a couple times. But I was really enjoying the trail and eventually found myself pounding. Eventually I got out on a road that took me down to the river where I got onto the gravel path. Pretty tired by this time, had to slow it down a bit. ITB started to get tight. Also ended up going farther today that I intended. Tomorrow will be pretty easy.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:

PM RUN

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Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
Ran one trail in the early afternoon. Took it easy, felt tired. As I'm getting in shape I'm starting to go too fast too often. Also ahead on my mileage.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Sherm and I went out at 10. Added on a circuit around the first park on Park Loop at the end. Went nice and slow, my legs felt a lot better than they did on Friday, no real problems. Not too hot out but very humid, I was absolutely soaked with sweat pretty quick. Stopped for water twice but I still got a little cramped up at the very end.

PM RUN

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Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

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AM RUN

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Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

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PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

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I've got an Easttown Board of Supervisors meeting to cover at 8, so I left work at 4 to go for a run around here (now I'm back at 6:30 surfing the internet). I found a map online of some trails in south Radnor, so I drove down and parked at a park there. Circled around on some trails for a little bit but they didn't take me that far, so I ended up back out on the roads. Took a dead end that I figured might turn into a trail, but I couldn't find one, so I headed back out to the park. This time I took some different turns on the trail. One ended up in a field--on the end of the dead end I'd just been on. Then I tried crossing a stream and found some more good trails. Towards the end there were some dogs loose in a little park. A big one started to chase me so I had to put in a bit of a sprint. Can't tell yet whether or not I'll be able to turn them all into a decent run.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Ran down Lancaster to campus, did 3 trails. Ran with Jossi for a little bit. I was going to do Centennial to get in some hills today but running first thing in the morning, I wanted the insurance of the bathroom in Stokes.

PM RUN

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Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

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PM RUN

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Summary:
Left work early and figured I'd run with the guys at practice, so I ran down to the track at 4. They were just doing trails, so it wasn't the change of pace I was looking for but it was nice to run with a big group. Did 3 trails slightly faster than I usually would. Right ITB felt pretty tight up in my hip.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
Warmed up 2 miles with Sherm to the track. We ran into Jossi on the trail so he finished with us. The guys were still on the track when we got there, so we hung out a little bit while stretching. Did 4 strides. Then we (me, Sherm, Jossi, Doggy, GPo) got into the workout. We were doing what I'm calling double alumnis, basically intervals slightly longer than 2 miles where we'd time each alumni and try to hold the same pace on the distance in between. We were aiming for 11:50 as the cumulative time for the alumnis. The first one I got out in the lead with Jossi. We hit 5:56 for the first alumni and then 5:53 for the second. Felt good throughout. Yarbz jumped in on the second one. I started out sitting back but ended up getting back in front by the time we hit the hill. Probably wouldn't fallen off if I wasn't leading, though. We hit 5:58 and 5:52 on that one. Felt good again, a little bit tired up the hill on the second time. Jossi did one more interval and a couple of the guys did the first alumni with him but I still want to keep working in slowly and easily, and this was a decent step up from my last workout already. So I waited around for them to finish and then we cooled down back to our respective apartments.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

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PM RUN

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Ran down to the trails. Right when I got started Burgmann, Hammer, Needel, and Alex Simmons were going the other way so I turned around and joined them. Sherm ran into us a little after that, down by the duck pond JB joined us, and later Don joined too. Went easy, did 3 trails. Last one was solo. Pretty cool out, fall's coming.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Went out with Sherm at 11. Nice day out, pretty cool at first but it warmed up a bit. Added on part of a trail at the end. Felt good.

PM RUN

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Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

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AM RUN

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Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Ran a 5-co in the morning, very slowly. Felt good.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
3 trails in the morning. I was tired last night and went to bed earlier, figured I'd get up early, too, but it didn't happen.

PM RUN

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Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Out in the morning again for 3 trails.

PM RUN

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Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

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AM RUN

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Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

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PM RUN

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Came home from work early so I could run before we go to the Phillies game. Did a Seminary. Felt great.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

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PM RUN

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Real cross county weather day today. Cool and overcast. Saw some colors in the leaves for the first time. It's supposed to pour rain for the next 36 hours or something. There were a few drops during my run but it hasn't really started yet. I was going to do a shortened hill loop but when I got to the bottom of Righters Mill I decided that would be too short, so I went up the other side to Summit before coming back down. Felt good on this run, I had no problem going up the hills at all. I got cramped up going down, though. I forgot to bring my waterbottle to work, so it could've been because I was less hydrated than usual. Had a little bit of indigestion, too. Pounding a little bit at the end.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

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Beautiful drizzly day. Ran a Harriton through campus. Felt a little more tired and beat up today than yesterday. I considered extended it in various ways but decided just to take it easy.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:

PM RUN

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Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title:

Summary:
Sherm and I went out for 3 trails at 11. We were thinking of going long but I didn't get much sleep last night and then in the morning my legs started to feel like they had a lot of lactic acid in them or something. Good idea that we decided not to go long, since it was super humid out. Ended up cramping up a few times but not too bad. Went slow and my legs felt better afterwards.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

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PM RUN

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Poured most of the night but Sherm and I still decided to try to do Saunders. It was a little bit sloppy in some places but not too bad. Still a bit rainy, but it was cooler than yesterday and that made it a much better day for a long run. Added on part of a trail at the end.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

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PM RUN

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3 trails. Halfway through the last one I ran into Jossi, MG, Miles, and GPo so I finished up with them. I was planning on going a little bit longer but my legs were a little bit stiff and my motivation was low. I don't want to get into a mindset where I overemphasize hitting a certain number of miles each week so I decided just to cut it short. I need to get another race scheduled so I can stay motivated, though.

AM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders Title: add a shoe: delete a shoe: Lower 9 6.1 Holy Cross Indianola Dauphin Island Peacock Plantation Jan09 Guide Saunders

Summary:
Took me a while to get out of bed, but then I went right out. Cold when I started, almost cold enough to be wearing gloves, but it warmed up. Did 3 trails plus an alumni in the middle. Felt a lot fresher than yesterday. Picked it up a little bit towards the end.

PM RUN

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