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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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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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IAU Trail World Championship Recap

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Where do I begin? With the disappointment? With the learning? With the future? The 3rd IAU Trail World Championship was quite a disappointment. I had prepared for this race for over a year, conditioning my body to handle 70+km of "trail running" at a pretty good clip, running three difficult 50km trail races in the mid-3:30's and erasing a decade-long CR in a pretty popular trail marathon. Bottom line, I was conditioned to run through 50km at sub-7:00/mile pace on pretty harsh Mid-Atlantic trails and then tack on 20km more. What I was not prepared for was hiking up a mountain ascent and scrambling the descent. The race started in nice conditions, a field of 120 athletes. With the initial 4km on the road before our first of two summits up Diamond Hill (1750ft), I got a feel for the field. I ran in about 25-30th place through the mile and by 2 miles had moved into the top 20. As we started the climb of Diamond Hill, I started easily passing most runners and I was operat...
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