Time of day 9:00 AM
Distance 2.00 mi
Shoe Adrenaline Gts 11 (17)
WUCD Shoe Adrenaline Gts 11 (17)
Distance WU/CD 7.00 mi
Comments Ran with the GRC crew from the store in Georgetown. Went out and back on the towpath. For the last two miles we picked it up to marathon race pace as a group (roughly 6:06, 6:28 - unclear whether the mile markers were exactly correct or not).
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Saturday, October 22, 2011
Fri October 21st - 6mi
Time of day 8:00 PM
Distance 6.00 mi
Shoe Adrenaline Gts 11 (17)
Route Georgetown Loop - 6 miles
Comments ran after work. about a mile from home i heard a "pat hughes!" it was micah out picking up some climbing equipment from craig's list.
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Distance 6.00 mi
Shoe Adrenaline Gts 11 (17)
Route Georgetown Loop - 6 miles
Comments ran after work. about a mile from home i heard a "pat hughes!" it was micah out picking up some climbing equipment from craig's list.
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Thu October 20th - 16.2mi
Time of day 5:00 PM
Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Route CT-NE-MA-WI-Capitol Long Run
Distance WU/CD 6.20 mi
Comments Good workout after work. Approx 3 mile warmup, 10 miles at marathon pace, and 3 mile cooldown. Felt OK. Very hilly couse - up Connecticut to Nebraska, then to Massachusetts, Wisonsin, along the Potomac and the Mall, around the Capitol, then back home.
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Distance 10.00 mi
Shoe Adrenaline Gts 11 (17)
Route CT-NE-MA-WI-Capitol Long Run
Distance WU/CD 6.20 mi
Comments Good workout after work. Approx 3 mile warmup, 10 miles at marathon pace, and 3 mile cooldown. Felt OK. Very hilly couse - up Connecticut to Nebraska, then to Massachusetts, Wisonsin, along the Potomac and the Mall, around the Capitol, then back home.
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Wednesday, October 19, 2011
Tue October 18th - 6mi
Time of day 6:30 AM
Distance 6.00 mi
Shoe Adrenaline Gts 10 (16)
Route Georgetown Loop - 6 miles
Comments Easy morning run. Forgot that I had a breakfast meeting at 8:30, so I had to cut it short. Still a little sore, and I think it's from the 15 miler on Sunday, not from the race on Saturday.
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Distance 6.00 mi
Shoe Adrenaline Gts 10 (16)
Route Georgetown Loop - 6 miles
Comments Easy morning run. Forgot that I had a breakfast meeting at 8:30, so I had to cut it short. Still a little sore, and I think it's from the 15 miler on Sunday, not from the race on Saturday.
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Sun October 16th - 15mi
Time of day 7:30 PM
Distance 15.00 mi
Shoe T5 Racer (yello)
Comments First portion of the run was 9.45 miles in just over an hour - Lusty, Tyle, and Pinto took it our hard, dipping down to just above 5:30/mile pace for the last 3-4 miles, and I was running with Greg Hartnett not too far back. We made it back to Fauver around 9.45 miles and then Mueller, Tyle, and I continued on to run a early worm to make it 15 miles. The worm was slower, which was welcome. It felt good to be back running around Mt. Hope. Perfect weather.
Great to see all the men for the weekend. It's always good to be back in Rochester.
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Distance 15.00 mi
Shoe T5 Racer (yello)
Comments First portion of the run was 9.45 miles in just over an hour - Lusty, Tyle, and Pinto took it our hard, dipping down to just above 5:30/mile pace for the last 3-4 miles, and I was running with Greg Hartnett not too far back. We made it back to Fauver around 9.45 miles and then Mueller, Tyle, and I continued on to run a early worm to make it 15 miles. The worm was slower, which was welcome. It felt good to be back running around Mt. Hope. Perfect weather.
Great to see all the men for the weekend. It's always good to be back in Rochester.
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Sat October 15th - 7.971mi
Time of day 12:00 PM
Distance 4.97 mi
Shoe Zoom Waffle Xc 7 (Orang)
WUCD Shoe T5 Racer (yello)
Distance WU/CD 3.00 mi
Comments Bleh. Not the greatest race. It was raining and had been for days beforehand, so the course was really muddy. I got out relatively well and hit the 1k in 3:30ish, then hit the mile around 5:30ish, but my pace slipped from there. I realized that running in deep mud is essentially a process of accelerating and slipping, over and over. It's hard to get into a rhythm like you can on the roads. Anyway, I'm not too concerned about the performance - it was more like a hard tempo run. Ran back to Fauver with Roosa after the race and had a creamer in the shower before getting lunch with my mom.
Race recap: http://www.uofrathletics.com/news/2011/10/15/MXC_1015112605.aspx
Results: http://www.uofrathletics.com/custompages/UR%20MEN'S%20CROSS%20COUNTRY%20MUGS/RESULTS/XCMen_Results_2011.htm
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Distance 4.97 mi
Shoe Zoom Waffle Xc 7 (Orang)
WUCD Shoe T5 Racer (yello)
Distance WU/CD 3.00 mi
Comments Bleh. Not the greatest race. It was raining and had been for days beforehand, so the course was really muddy. I got out relatively well and hit the 1k in 3:30ish, then hit the mile around 5:30ish, but my pace slipped from there. I realized that running in deep mud is essentially a process of accelerating and slipping, over and over. It's hard to get into a rhythm like you can on the roads. Anyway, I'm not too concerned about the performance - it was more like a hard tempo run. Ran back to Fauver with Roosa after the race and had a creamer in the shower before getting lunch with my mom.
Race recap: http://www.uofrathletics.com/news/2011/10/15/MXC_1015112605.aspx
Results: http://www.uofrathletics.com/custompages/UR%20MEN'S%20CROSS%20COUNTRY%20MUGS/RESULTS/XCMen_Results_2011.htm
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Fri October 14th - 8.1mi
Time of day 6:30 AM
Distance 8.10 mi
Shoe Adrenaline Gts 10 (16)
Comments Good morning run with Tyle. Ran up Mass Ave to Wisco, then down through Georgetown to the Mall and back.
Tyle's comments: Run with Pat from his great new apartment. Time and distance a guess. Nice loop by Joe Biden's house, then past the Apple store ...
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Distance 8.10 mi
Shoe Adrenaline Gts 10 (16)
Comments Good morning run with Tyle. Ran up Mass Ave to Wisco, then down through Georgetown to the Mall and back.
Tyle's comments: Run with Pat from his great new apartment. Time and distance a guess. Nice loop by Joe Biden's house, then past the Apple store ...
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Thursday, October 13, 2011
Wed October 12th - 4.5mi
Time of day 6:45 AM
Distance 4.50 mi
Shoe Adrenaline Gts 11 (17)
Comments Ran on some trails in Rock Creek Park. Right knee/IT band was a little tight.
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Distance 4.50 mi
Shoe Adrenaline Gts 11 (17)
Comments Ran on some trails in Rock Creek Park. Right knee/IT band was a little tight.
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Tue October 11th - 16mi
Time of day 5:30 AM
Distance 16.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Ran up to the Bethesda metro stop and back via Wisconsin Ave. before work.
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Distance 16.00 mi
Shoe Adrenaline Gts 11 (17)
Comments Ran up to the Bethesda metro stop and back via Wisconsin Ave. before work.
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Friday, October 7, 2011
Fri October 7th - 6.04mi
Time of day 6:30 AM
Distance 6.04 mi
Shoe Adrenaline Gts 11 (17)
Route Georgetown Loop - 6 miles
Comments Good morning run. Right foot is less tender today and didn't bother me at all on the run. It was a little sore after the run, though.
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Distance 6.04 mi
Shoe Adrenaline Gts 11 (17)
Route Georgetown Loop - 6 miles
Comments Good morning run. Right foot is less tender today and didn't bother me at all on the run. It was a little sore after the run, though.
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