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ran with yarbz and sherm

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felt great

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didn't eat enuf today and felt it. bah

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did 2 trails in: 12:45 and 12:57, so pretty damn fast for this fartlek. I got onto the track after the trails and ran a 69 quarter to see how it felt, which was sort of fast. I would really like to work on my lower end stuff, not sure how I'm going to approach it. I'll either ease into it, or just have a ball-busting workout to try to kick off most of the rust.

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ran with don, went epically slow, and felt epically bad.

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ran with yarbz and cone

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ran a couple with yarbz and sherm

AM RUN

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ran a couple with yarbz and sherm

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ran a fartlek. Clocked a couple trails in 12:50, 12:45 so fast again. Ran a quarter in 70 on the track after, again felt horrible on that. My shorter stuff is going to need some serious work. Not sure what I'll do next week. Maybe start things off with the 4-4-4 workout.

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PM RUN

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ran with yarbz and sherm

AM RUN

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felt horrible

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+strides

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ran with sherm, felt good.

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444 workout splits: 5:03, 5:07, 5:06, 5:07 70, 71, 70, 70 33, 33, 33, 31 Pretty rusty on the shorter stuff, gonna do a longer workout later this week, then come back to do some faster stuff next week.

AM RUN

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felt good.

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+ strides

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ran with sherm

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was going to do balls deep, but then it started thundering and getting dark, so turned to make it a shortened harriton. By the time I got back it was sunny again, so tacked on on the trail. Felt good.

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was going to do 2x5 mile but didn't go as planned. Got through about 4.25 and the heat just broke me. A lot hotter than I've been running in. The rest of the day was cloudy and cooler, so that sort of sucked. So be it. Splits: 5:32, 5:28, 5:44, 5:32

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finally felt good during a long run. Worked some of the uphills.

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was going to do 8x1000 but felt like garbage on the first interval, just canned it. I'm going to try doing something scaled back tomorrow.

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did 6x800 then 8x200 all with 200 rest. splits: 2:30, 2:34, 2:32, 2:30, 2:31, 2:30 32, 32, 31, 32, 32, 32, 30, 30 didn't look at my watch the entire workout, which I liked doing, so I think I might continue doing that. I obsess over splits too much during workouts. I think it ensures you're always doing the proper effort for most workouts if you don't have a watch, maybe.

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+ strides

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bonked out on this run. Ran out of calories I guess. I added in a snack a couple hours before my afternoon run, but I guess I need more.

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felt pretty good. Was feeling the run on the last mile, good thing it wasn't very hot out.

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felt pretty good

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4 mile tempo, 6 min rest, 1 mile, 6 min rest, 6x400 with 100 meter jog splits: 5:17, 5:11, 5:18, 5:16, 21:04 for full tempo 4:50 71, 71, 72, 72, 73, 72 good workout, didn't look at my watch again for this one and I really like doing my workouts this way. Had I been looking at my watch my guess is I would have put that mile under 4:50 and would have pressed those 400s to try to get them closer to 70, but I think I'm better off doing them slower.

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ran with yarbz and sherm

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felt good as hell

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1600, 800, 800 with 1600/800 jog splits: 4:43, 2:21, 2:18 good workout, starting to get a little more comfortable on the faster stuff. I'll probably do 5x4x4 early next week.

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ran with yarbz