USATF Club Cross Country National 10K Championship






















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Mo, 6/6/2016 6 miles easy on the Greenway in 45:45 * avg. 7:34/mi... right adductor is seriously tight. Am going to switch days, not double today and get treatment with Jerod. Just jacked up and tight, but feeling in good shape. Got up at 5AM because thought I was going to run 9 miles, but called it at 6. Will shift around the schedule. Tu, 6/7/2016 AM: 6 miles steady on the Greenway in 44:54 * avg. 7:25/mi.. identical run to yesterday. Goal today is to double. Felt really good. Adductor was great, thanks to Jerod. No problem, some tightness/pain in my left post-tib from needling, but overall I focused on making purposeful strides and finished up quite well. Thinking of Moorcroft the whole way. This is going  to be fun. PM: 3 miles easy on the Greenway in 23:54 * avg. 7:58/mi.. felt great! Legs are healthy. Like I didn't run. Thought I was running much faster, but my stomach was full from Korean BBQ Cup!! Very promising. Very pleased.  We, 6/8/2016 Warm-up, 1500/800/3...
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Steamroll

Monday, 09-05-2011 7 miles total with ERRC Labor Day 5K in 16:37 + 1km (track) in 3:03 * 5:12, 10:29 (5:17), 16:04 (5:35), :30 (avg. 5:21/mile)... Tuesday, 09-06-2011 10 mile progression (each 2 mile segment faster) in 1:06:52 * 14:52 (7:26/mi), 13:49 (6:54/mi), 13:03 (6:31/mi), 12:54 (6:27/mi), 12:10 (6:05/mi)... not bad, definitely fatigued from yesterday's effort and was running at 6AM this morning to get this in before work and some rainstorms. Some tightness in my right hip area and hammies. But glad I got through it. Good run, mission accomplished. Wednesday, 09-07-2011 5 miles around Elkridge in 34:05 * 14:29, 13:26, 6:43 (avg. 6:55/mile)... nice, easy and controlled Thursday, 09-08-2011 9 mile fartlek around Patterson Park with 24 x :40 fast, 1:20 easy in 55:43 * avg. 6:25/mile.. rainstorms cancelled my morning effort and so I had to run during lunch, which was not great. Light rain and was not feeling great at all. A tough run but was amazed at the final pace. ...
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Taper a Perfection

MARATHON LEVEL 19-21, Week 15 of 15 Monday, 10-15-2007 AM: 10 Miles Relaxed around Pigeon Hill in 1:08:05 PM: 5 Miles Relaxed around Kennesaw Mtn. Loop in 31:33 Tuesday, 10-16-2007 10 Miles Relaxed around Pigeon Hill in 1:06:42 Wednesday, 10-17-2007 AM: 9 Miles Relaxed around Pigeon Hill in 1:01:18 PM: 5 Miles Relaxed around Kennesaw Mtn. Loop in 34:06 Thursday, 10-18-2007 7 Miles Relaxed around Kennesaw Mtn. Loop in 48:23 Friday, 10-19-2007 3 Miles Relaxed around Newport, Rhode Island in 23:23 Saturday, 10-20-2007 2 Mile Warm-Up, 5 x 100M Strides Breakers Marathon, DNF 5:40, 11:33 (5:52), 17:07 (5:33), 34:49 (17:42), 40:41 (5:51), 46:29 (5:48), 52:19 (5:50), 58:14 (5:54), 1:11:06 (12:52) Sunday, 10-21-2007 Rest Total 65 Miles * Am starting to learn that this weekend's marathon may be quite rainy and windy, so I am planning on a tactical victory. If able, I will attempt to seriously attack the final 8K (currently my racing strength) of the course in order to separate myself from my...
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