AM RUN

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Summary:
90 minute long run on GCC hills at 9:00. Weather was much nicer than normal, so pushed long run up from tomorrow to today. Felt good.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
55 minute run on roads at 9:30 in 75 degree weather. Felt really tired, might need to take off tomorrow.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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Summary:
took the day off from running, woke up and felt dead tired. abwork later on

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
60 minute run at GCC hills at 9:30 in 75 degree weather. Felt pretty good. Right knee still bothering me, feels worse after the day off.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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Summary:
60 minute run at GCC hills at 9:00 in the morning in really humid, 76 degree weather. Felt pretty good, but knee hurt a little bit. Weightlifting later on.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: workout run workout race cross training Miles:

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Summary:
workout at Alcyon park. 15 minute warm up, one .8 mile loop at approx. 5:20 pace. ran it in 4:33. 300m jog, 400m sprint up a minor hill. 5 repeats. don't know the splits. around 4:35-4:50 pace for all of them. still 300m jog in between. 5 minute rest, one more .8 mile hill loop. this one all out, in 4:11. Felt pretty good. no knee issues. should have went faster for the last hill loop. 8 "hill springs"- A-skips up the hill, job back down the hill. 15 minute cool down.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: run workout race cross training Miles:

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Summary:
couldn't run, family vacation

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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Summary:
family vacation again

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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Summary:
55 minute run on roads at 8:30 in a giant downpour. could barely see, but the temperature was good. felt pretty good, after the nice break this week.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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Summary:
55 minute run at GCC hills at 10:00 in really humid weather. was going to go longer today, but it wasn't worth it in the heat. felt pretty tired, hard to breathe in the woods

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran on roads today at around 8:00 to get the run in before work. felt ok for the first half of the run, but felt kind of tired toward the end, probably due to the heat. really humid outside again.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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Summary:
run at GCC hills at 9:00 in high humidity again. felt pretty tired, almost didn't make it through. played about 35 minutes of football after, but not really seriously.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: workout run workout race cross training Miles:

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Summary:
workout at breakneck road. ran 6 hill repeats in sets of 2. ran first two of each set moderately fast and had to make the last one the fastest. 2:07, 2:05, 1:54, 1:59, 1:58, 1:56. That hill was probably about 600m. Then ran a longer hill repeat of about 1200m all out at the end in 4:12. Felt ok during the workout, but really tired before and after the workout. did 20 minute warm up and 15 minute cooldown.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary:

AM RUN

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Summary:
60 minute run in GCC hills. ran at 9:30 in semi-cool weather. felt pretty good, even after the workout.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary:

AM RUN

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Summary:
90 minute long run at GCC hills at 9:30 in pretty cool weather. felt really good considering i was running on 5 hours of sleep.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary:

AM RUN

Minutes: Type: run run workout race cross training Miles:

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Summary:
run on roads at 5:00 in the afternoon after work. felt ok despite the heat.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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Summary:
60 minute run on the roads at 11:00 in the humidity and high heat. felt a little bit on the downside. abwork later.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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Summary:
80 minute run at the Wiss with some of the Haverford guys. went well until 20 minutes in when I had some serious stomach issues. I lasted around 50 more minutes until i couldn't deal with it anymore. Other than that, i felt pretty good. The hills were tough because I'm not used to hills of that magnitude, but I'll get used to it.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran on the roads today at 9:30 in high heat again. felt dehydrated and a little tired. Weightlifting later on.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

Minutes: Type: race run workout race cross training Miles:

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Summary:
Ran an 18:03 5K at Rowan. I lead the race from about a mile and a half in. No real competition, won by about 30-40 seconds. Even though the time was slow, I still felt comfortable in the humidity for a change and I was able to move easily. I was able to change speeds when I wanted to and surge as needed. If I had someone to race against, definitely could have gone lower.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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Summary:
50 minute run at GCC hills at 9:30 in high humidity. Didn't feel as good as I've been feeling lately. Felt pretty tired, so decided to go 50 instead of 60.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran on the roads today in the rain at 8:30. felt much better without the humidity.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary:

AM RUN

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Summary:
long run on the roads and through the park today. felt much better than i have for most of the week. no humidity, so the weather was fine. did abwork later

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary:

AM RUN

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Summary:
60 minute run on GCC hills at 9:30 in the morning. Felt pretty good. No humidity again. weightlifting later on.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary:

AM RUN

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Summary:
60 minute run at GCC hills at 9:30 in low humidity. felt really good today. We went a lot faster than normal the last 15 minutes or so because my brother thinks he's good.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran on the roads at 9:00 in low humidity. ran moderately fast, but under control.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran 65 minutes on the nature trail with the team. I forget how many loops we did. felt pretty good, the weather is still nice outside. ran at 5:00

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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Summary:
35 minute easy run on the nature trail. ran at 2:00 in the light rain. felt ok, but my stomach was a little messed up because I ate lunch a half hour before running.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

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AM RUN

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Summary:
ran 40 minutes easy on the roads around town. felt pretty good even though i'm not used to running before eating. ran at 8:30 in the cool weather.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary:

AM RUN

Minutes: Type: run run workout race cross training Miles:

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Summary:
40 minute run on the roads/nature trail at 8:30 in the morning. felt pretty good, weather still really nice.

PM RUN

Minutes: Type: run workout race cross training Miles:

Shoe: asics air pegasus Title:

Summary:

AM RUN

Minutes: Type: workout run workout race cross training Miles:

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Summary:
5 mile repeats at around 5:50 to 6:00 pace. two miles of warm up and cool down. ran 5:48, 5:48, 5:55, 5:59, 6:05. felt really tired throughout the entire workout and had stomach issues after the first three. felt really slow and couldn't move my legs as fast as i'm used to. hopefully i feel better before the next workout.

PM RUN

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Shoe: asics air pegasus Title:

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