AM RUN

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ran at the park solo in the morning. i felt pretty bad in the beginning but i eased into it.

PM RUN

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AM RUN

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tried running at the trails on fries mill road, but there were two or three trees down there in a row and made it impossible to get around, so i ran at GCC instead. felt pretty good. did some core work later.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran at GCC. i felt pretty good, so i went for a little longer than usual.

PM RUN

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AM RUN

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ran solo at GCC. it was really nice today, so i just did my long run today. last year i got in the habit of just doing my long run on the nicest day of the week or when i felt really good that way the long run didn't suck\i didn't stop midway through it. that system worked really well for me. i was even able to do a few 16 mile long runs last year because i positioned my long runs really well. i used to do them only on sunday, but that never worked out because its the last day to get the long run in for the week and if you feel shitty or the weather is terrible, you're screwed into doing the long run. it isn't that long of a long run, but its all i'll need this week to run 60 for the week and its only my second long run of the summer.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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didn't get home until late last night and i didn't feel like running early, so i ran at around 6:30 with clemson at the park. i felt surprisingly good considering the past two days have been my highest mileage days of the summer so far.

PM RUN

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AM RUN

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ran with clemson early in the morning at GCC. i felt kind of tired, but thats mainly because it was really early and i haven't slept as much as i usually do over the last few days. its nothing to worry about in the long run. jossi-cised after the run.

PM RUN

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AM RUN

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ran at the park with clemson. its a good thing i didn't put my long run off until today because it was really humid outside and i was pretty tired by the end of the run. jossi-cised and did abwork after running.

PM RUN

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AM RUN

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decided to sleep in today so i ran at 6:30PM. i did two long loops around the park and a long loop around the hs. i pounded this run because i felt pretty good. i slept for eight hours last night and took a four nap yesterday too, so i was well rested. it felt good to go a little faster than usual. i'm going to do a semi-race 5k on thursday at rowan. i'm not sure how i'm going to race it yet, but probably pretty conservatively.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran at 6:30 again with clemson. it was an awesome run because it was pouring rain almost the entire time. i love running in the rain. if my stomach wasn't giving me issues, i would have probably gone for about ten miles because i felt great otherwise, but i cut it short because clemson was only going 50. jossi-cised after the run.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran with clemson at the park and high school. we ran into one of our old teammates, dan gresh, who graduated this year and he tagged along for the second half of the run. he's going to run at E-town next year. jossi-cised in the morning.

PM RUN

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AM RUN

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did an easy three mile shakeout when i woke up. i just wanted to loosen up before the race later tonight. i mowed the lawn as well. i'm not expecting to have a great performance since i just started doing high mileage and i've done a lot today already, but i still want to race and see what i can do.

PM RUN

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Shoe: asics air pegasus Title:

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warmed up for 17 minutes and cooled down for 25 minutes with clemson. ran a road race at rowan. ringo(girls track/xc coach at rowan) runs a road race every thursday there; its a nice way to get in a quick, cheap road race and talking to ringo is always fun. i didn't really have a racing plan and i was already fairly tired from earlier in the day. at the race's start, one kid shot out really fast, but i decided to not go with him because he's a 9:10 two miler and i didn't want to break myself early on. i started with a pack of two other people but i pulled away at the mile and started picking up the pace. i knew i wasn't going that fast and the 9:10 guy wasn't blowing me out, so i decided to try and pick it up and catch him. i made up some ground by the two mile mark (my split was 11:10), but then he really picked it up and i stopped chasing and just started cruising. with about 800 to go i really picked it up and finished pretty strong. my final time was 17:26 with a last mile of about 5:40(16:50 at the three mile mark). i was really happy with this time since i just started doing decent mileage and i haven't done any workouts yet. the time isn't spectacular, but i felt great running and i feel like i could have gone faster if i had someone to race against. i usually don't have good opening races in xc, so it was nice to finally break that streak. it was a solid effort for this early in the season and a fun way to get in some more miles for the week. i'm really excited for this season; i can't wait to see what i can do when i finally put everything together.

AM RUN

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ran in the morning with clemson at the fries mill trails. i felt really sore from yesterday because i wore my racing flats and they essentially have no heel support. my calves were rocked after the race. i loosened up during the run though and i managed to finish the long run. we were going at a decent pace because the trails are really flat and it was a cool 64 degrees this morning.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran in north carolina. my family and i are on vacation until the 20th to see adam. i ran when we got to the place we're renting for week. i decided to do low mileage today and tomorrow so i don't go over 60 for the week. tom said to not do more than low-mid 60s. i might double a few times this week to get the mileage in because i'm not sure when i'll have time to run. i'll work out the running schedule later on. my legs are still really sore; the 9 hour car ride didn't help much. my calves are like rocks.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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did an out and back on the main road. its pretty much the only place to run aside from the beach. all the side roads are really short and are dead ends and everything that isn't road is either a house or a sand dune. its going to be a long week of road running, but thats the majority of the running we'll be doing when we get back to haverford so i might as well get used to it now. my legs are still really sore, although they hurt less when i run than they do when i walk. i might take an ice bath later if i can.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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i was only planning on doing 60 minutes today, but it was really nice outside and i felt pretty decent, so i decided to do my long run today. the weather the rest of the week is going to be a mix of really hot days and intense thunderstorms, so i didn't want to take any chances of having a shitty long run. since i was originally planning on going for 60 though, i didn't eat anything before running. i definitely felt the lack of food towards the end of the run, but i survived. if i had eaten/drank more before running i would have probably gone for 15, but i passed our condo at 14 and decided to stop instead of drag it out. it feels good to get the long run out of the way early in the week.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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did an out and back on the main road, which is pretty much the only thing i can do. my split coming back was a little faster than it was going out. 31 minutes going out and 28 coming back. jossi-cised and did core work after running.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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didn't feel good today so i took an easy day. probably just all the mileage catching up to me. jossi-cised after running.

PM RUN

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AM RUN

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ran on the main road again today. i felt ok to begin with but my knee really started to hurt towards the end. it wasn't tendonitis pain, it was just the result of lots of road running for the first time this summer. i should be ok as long as i jossi-cise and stretch after runs.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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felt good initially but really started feeling the heat/dehydration at the end of the run. there's no shade or trails to run on around here, which makes running difficult. my knee still hurt a little bit but not as bad as yesterday. i tried to stay on the side of the road on the grass/sand as much as i could to reduce the pounding. jossi-cised after running.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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we're driving back home today so i didn't want to go too long. i've been feeling pretty tired all week, so i could use the second down day. i'll do 10 miles tomorrow to get 60 for the week if i'm feeling good enough, but i'm still feeling shitty, i won't push it.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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didn't get to run today. i was busy in the morning so i was planning on running in the afternoon/evening, but i checked the weather report before i was getting ready to run and the forecast was large hail, strong damaging winds, and dangerous lightening, so i thought it best to not push my luck. i haven't felt that great lately anyway, so a day off couldn't hurt.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran at the trails off of fries mill road. i felt pretty bad at the beginning, but i felt good towards the end.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran with dentino and gresh at GCC. we took it pretty easy. i felt much better than i have recently, probably because it was in the low 60s when we started running. i did strides after running. did core work after running.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran solo at the park and high school. i felt decent during the run, but pretty tired after.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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i just realized today that this is supposed to be a down week after looking through my haverford papers, so i'm adjusting my weekly mileage. i'll probably just run 4 miles a day for the rest of the week.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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same loop as yesterday. felt fine. did core work after running.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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felt pretty shitty today, probably because it was really humid.

PM RUN

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AM RUN

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ran a nature trail and tacked on a little extra. i felt good; its nice to be back at school. i did some core work later on.

PM RUN

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AM RUN

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we ran hill loop today. i started off pretty easy and then picked it up as i went along. i haven't done any serious hills for a long time; south jersey doesn't have many hills. GCC has a few, but nothing that big. i felt pretty decent so i moved up some groups and wound up finishing with a pretty big group. i stretched and did strides afterwards.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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ran scary woods with a big group and tacked on most of a trail afterward. i felt pretty good. stretched and did strides after running. did core work and jossi-cising later on.

PM RUN

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Shoe: asics air pegasus Title:

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AM RUN

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warmed up and cooled down for two miles each. the workout was 3xalumni and 4x800 with a minute rest in between each interval. i was split between the 5:40-5:45 group and the 5:50-5:55 group but i eventually decided to go with the 5:40 group, which wound up being a bad choice. our first interval was in 5:35, which was much faster than i wanted to go; i was hoping we would stay closer to 5:45 like Tom suggested, but the first workout of the season is always faster than anticipated. i tried staying with that group for the next one but i dropped off towards the end and ran a 5:47. i ran the last alumni with the 5:50 group and ran a 5:52-4 (i forget which). my legs felt shot after the alumni loops, but i still managed to get through the 800s. i ran those with the 5:50 group as well and we ran 2:54, 2:57, 2:56, and 2:55. I felt really shitty after the initial fast interval and it really ruined the rest of my workout. I should have started off with the 5:50 group, but I decided to push my luck instead and go with the faster group. i made that workout much harder for myself than it should have been and that was my mistake.

PM RUN

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