USATF Club Cross Country National 10K Championship






















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SURVIVE ONE MOTIVE

Mo, 8/4/2014 6 miles easy out to Patapsco with 234ft of elevation gain in 42:46 Tu, 8/5/2014 4 miles steady around Katy Mills Mall, Katy, TX, in 29:47 We, 8/6/2014 Buy House Th, 8/7/2014 5 miles steady around Patapsco with 602ft of gain in 36:40 Fr, 8/8/2014 AM: 5 miles easy around Ft. McHenry with Ealy in 36:10 PM: 5 miles easy on Hollow Creek Greenway with 375ft of gain in 37:08 Sa, 8/9/2014 9 miles steady around Patapsco with 1,501ft of gain in 1:09:37 Su, 8/10/2014 12 miles at Pine Grove Furnace w/ 50' easy, 40' fast & 1,552ft of gain in 1:29:03 Total 46 Miles with 4,265ft. of Elevation Gain
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Friday, 7:30 AM, 9-29-2006 47'28" for about 7 Miles in Heritage Park Big-time recovery run, but I was still covering ground well. My hamstrings are both absolutely trashed due to some new squats I have incorporated in order to fully heal my left adductor. That's how weak I am, is that body-weight (actually, I hold two GU2O cannisters in my hands- probably weigh 2 lbs. each) squats tear me up. They were very tender and weak and caused me not to push the pace at all, which I did not mind. A good run, and am hopefully getting healthy and getting my dedication back. Thursday, 7:15 PM, 9-28-2006 45'36" for about 7 Miles at Memorial Park Solid run. I really opened up on this run. I started out for 24-minutes, passed my starting point in about 21' and then turned around at 24-minutes to retrace my steps. I really opened it up tonight in the darkness. My hamstrings were trashed, but they held up to the pace and I really felt like I was moving. "Moving" right...
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Shami Marathon Prep (WK 10)

Monday, 7-28-2008 40:41 regeneration around the Seabrook Trails ~ 6M Tuesday, 7-29-2008 AM: 1 hr 06:17 up the Kemah Bridge ~ 10M PM: Work in Austin, TX Wednesday, 7-30-2008 25:00 easy + 5 x 3000m rec. 2:35 jog in 10:14-10:26-10:08-10:23-10:16 ~ 14M Thursday, 7-31-2008 46:21 easy regeneration around McAllister Park ~ 7M Friday, 8-01-2008 56:54 easy around the Seabrook Trails ~ 8M Saturday, 8-02-2008 Maribelles 5K on the Bay in 16:28 5:01, 10:24 (5:23), 15:55 (5:30), :35 ~ 7M Sunday, 8-03-2008 1 hr 04:36 at Allen Parkway with Rudy ~ 10M Total 62 Miles * And so, the big debate is whether I run this workout prior to this weekend's race of which I am the course record holder (15:37). As of today, I am running the workout on Wednesday on the Zilker Park loop in Austin because the Marathon is my focus, not this weekend's 5K... * A great workout this morning. These workouts are always more mentally than physically demanding, as you try to rationalize everything under the sun. First o...
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