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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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Patience, But With Urgency

Mon, 04/23/2012 7 mile hill-climb on treadmill in 45:00 + 8 x strides * Inspired by watching Mt. Washington 2010 with Siemers and Blake dueling it out in pain, I got on 8.0mph at 2% incline for 5:00, then 7.5mph at 6.0% for 5:00, 7.5mph at 6.5%, 7.0mph at 7.0%, 7.0mph at 7.5%, 7.0mph at 8.0% for 30 min of uphill, then finished off 15:00 at 8.0mph and 2% feeling really good. Rain/wind outside, but did my strides outdoors. Tue, 04/24/2012 3 x (1200-800-400m) on grass in 4:01-2:30-72, 3:56-2:31-72, 3:51-2:30-72 (r. 90") * Absolutely trashed from yesterday's treadmill effort. I had nothing. My glutes were weak and sore, as were my calves. It didn't help that it was 36-degrees and wet/sloppy conditions on the grass fields. Very glad I got out there. It's such a mental game at this stage in my career. Getting stronger. Wed, 04/25/2012 7 miles recovery around Elkridge in 44:04 Thu, 04/26/2012 7.5 miles steady, 5 loops around Wesley Ln. in 48:56 + 8 strides * 10:10, ...
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Belmont Opener Press

Newcomer Chemaoi Places 2nd at Belmont Box Score MURFREESBORO, Tenn. - Festus Chemaoi finished second overall in his first career race and Zamzam Sangau placed 12th, leading Middle Tennessee's cross country team Friday at the Belmont Opener at Percy Warner Park in Nashville, Tenn. Chemaoi, a freshman, finished behind professional Gabriel Rodriguez on the 5K course in 15:12.45 in his first race for the Blue Raiders. The Ainabkoi, Kenya, posted the best time by a men's squad member at the Belmont Opener in the four years that Middle Tennessee has participated in the event, just ahead of Jonathan Guillou's 15:20.85 two years ago. http://www.goblueraiders.com/content.cfm/id/27291 EIU Men Second At Belmont Opener Additional EIU men competing included Matt Dettloff , Nic Atkinson , David Sherman and Eric Pederson . The men’s individual winner was Gabriel Rodriguez running unattached while MTSU’s Festus Chemaio was top scored runner in second place overall. http://www.eiupanthe...
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