Salazar, Goucher, Rupp & Crew
































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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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Erickson Transition

Monday, 07-06-2009 58:45 moderate on Merrifield with Jake and Millsap (9M) Tuesday, 07-07-2009 1 hr 09'28" moderate over the Kemah Bridge in rainstorm (10M) Wednesday, 07-08-2009 30 min easy + 10 x 200m fast uphill, rec. 3' (1 hr 06'52" total, 7M) :35, :35, :34, :34, :34, :34, :34, :34, :33, :33 Thursday, 07-09-2009 57'04" @ 6:30/mile on the Seabrook Trails (9M) Friday, 07-10-2009 56'19" @ 6:20/mile at Memorial Park (9M) Saturday, 07-11-2009 58'44" @ 6:00/mile around Soler's Helotes Antonio Loop (10M) Sunday, 07-12-2009 89'40" @ 6:20/mile at Town Lake (14M) Total 68 Miles * Alright, I have hopped back on the Coach Erickson train... My schedule in life has settled to the point that I think being back under Coach Erickson's direction will only keep me focused and hard... just what I need... some accountability. Already, he has me excited about my ability (2h16'-2h18' Marathon; 29'50" 10,000m; 3'50...
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Pre-Season Week 1

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Monday, 07-18-2011 6 miles steady around Inner Harbor in 43:30 Tuesday, 07-19-2011 6.15 miles steady out to Rockburn Branch Park in 40:15 * 7:28, 6:54, 6:39, 6:46, 6:31, 5:53 (avg. 6:41/mile pace)... started off walking, definitely tired and fatigued, but decided to run comfortably, just easy and without effort/pain. It's a tough 10km course, so hit the turnaround and started the climb back home. Started opening up nicely on the way home and final mile... still fat, but no worries, am adjusting diet. Wednesday, 07-20-2011 8.56 miles steady down Beechwood up Bonnie Branch in 58:02 * 7:45, 6:57, 6:49, 6:42, 7:13, 6:43, 6:18, 6:12, 5:55 (avg. 6:46/mile pace)... very nice run, once again, am on Irish time and woke at 5:30AM to get in this run before a stacked day at work. The weather was a beautiful 72-degrees and although I was tired, I put on my new pairs of Charge RC as I had a great initial 6M run with them on Monday. Worked hard last night on my right hip flexo...
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