1994 TIME CAPSULE REVEALED!! SOPHOMORE XC SEASON





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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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SWITCH THE BEAT TO AVOID YESTERDAY'S DANCE...

Mo, 2/20/2017 AM: 7 miles down to Nixon Park with 531ft of gain in 54:06 PM: 3 miles on the Rail Trail in 23:21 * avg. 7:32/mi... morning run was awesome Felt strong and picked out a new course and hit up Nixon Park for some trail work, setting a CR on a nice climb. Finished up really well. Afternoon run was a different story. Totally sucked. Stop and go, running crooked. Saw Krebs out there and got depressed. Need to figure this out. Tu, 2/21/2017 12K down to Nixon Park with 554ft of gain in 56:32 * avg. 7:40/mi... definitely tired. Calves wrecked. Not great, but at least I was fluid and got in some good work at Nixon Park and then headed home. Definitely building strength but need to stay healthy. We, 2/22/2017 2 mi warm-up, 5 x 500m in 1:36, 1:38, 1:35, 1:37, 1:30 (rec. 90") * avg. 76"/400m... didn't have much time, but opted to run 5 x 500m + 5 x 200m, but didn't have time. Felt great. Goal was 80's and I was 76" at the start and just kept rollin...
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Smells Like Recovery

Monday, 10-04-2010 Day Off Tuesday, 10-05-2010 Rest - Right Hip Flexor Wednesday, 10-06-2010 3 miles steady around Ft. McHenry in 20:41 7:07, 7:06, 6:40 (avg. 6:58) Thursday, 10-07-2010 6 miles around Ft. McHenry in 38:38 6:51, 6:31, 6:22, 6:09, 6:12, 6:16 (avg. 6:24) Friday, 10-08-2010-Sunday, 10-10-2010 Injured - Posterior Shin Splint (R) Total 40 Miles * So, in my panic to get healed quickly, I followed my instinct and had been researching ART Chiropractors in the area of Columbia/Baltimore. After reviewing the providers, I found Dr. Josh Bross , located in Columbia, and begged him for an appointment on a Saturday morning, and he complied! The treatment was great, and he instantly made an improvement in my pain and in releiving the pain from my confirmed anterior shin splint. He actually went above and beyond and I have found my sports doctor, he is a complete professional, and bottom line, he is awesome at what he does. Anyway, after a couple of treatments I expect t...
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