Sun December 6th - 14mi

Time of day 2:00 PM
Distance 13.00 mi
Shoe Adrenaline Gts 9 (14)
Route Ms. Sharon Loop - 13
WUCD Shoe Zoom Waffle Xc 7 (Orang)
Distance WU/CD 1.00 mi
Temperature 32°F
Wind None
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments Easy 13 on the Ms. Sharon loop. Trails were a little muddy, but not bad. Didn't feel so great at the beginning, but felt better after about 5 miles of running.

Stopped back at the house to grab my spikes and ran over to the park for a few muddy striders. Made it an extra mile.
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Sat December 5th - 10mi

Time of day 9:30 AM
Distance 6.00 mi
Shoe Zoom Ventulus 2 (green)
Distance WU/CD 4.00 mi
Temperature 34°F
Wind None
Conditions Snowing
Intensity Hard
Overall Feeling Good
Comments CROSS COUNTRY!!!!!!!!

Great XC workout in the DC Blizzard of '09. We got about an inch of snow during the workout, which is proportional to about a foot of NY snow. See link to picture below.

3m wu/1m cd

Follow the leader-type run where each member of the group leads a rep or two. The reps can be anywhere between 1 and 4 minutes each. Our total running time was to be between 20-25 minutes hard. The times were as follows:

2:08 on
1:01 off
3:02 on
1:23 off
2:03 on
2:39 on
1:54 off
3:32 on
3:34 off
2:26 on
1:59 off
2:04 on
2:27 off
4:02 on
1:34 off
2:03 on
(39:35 total)

Here's a good picture of the crew after the run: https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgvvpQNeL5S1dKr005XxC0L6DHNPJ69iYnXzL4W6aAzjdlF1L-GLI0-wc7S5XhO16KNhogGyl-DqYBMMVxo_aNyZIZTBDUi5xCr_8dtATgKdyJ3kVHG9YsfvT-bdfbFEM8kZk36q9p_Fr6/s1600-h/XC-workout.jpg

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Thu December 3rd - 10mi

Time of day 6:30 AM
Distance 10.00 mi
Shoe Adrenaline Gts 9 (14)
Route Georgetown Loop
Comments ran with max and owen in the am.
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Fri December 4th - 8mi

Time of day 7:50 PM
Distance 8.00 mi
Duration 54:00
Pace 6:45 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 42°F
Conditions Night
Intensity Moderate
Overall Feeling Good
Comments quick run with pmurph. shortened gtown loop. nice weather. might snow tomorrow.
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Tue December 1st - 10mi

Time of day 8:00 PM
Distance 10.00 mi
Shoe Adrenaline Gts 9 (14)
Route Georgetown Loop
Temperature 45°F
Conditions Night
Comments normal gtown loop, except that i had to drop a 5:45 mile to drop this hoser who tried to race me.
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Mon November 30th - 10mi

Time of day 8:20 PM
Distance 10.00 mi
Shoe Adrenaline Gts 9 (14)
Route Georgetown Loop
Temperature 44°F
Conditions Night
Intensity Moderate
Overall Feeling Good
Comments late gtown loop with pmurph.
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Sun November 29th - 12mi

Time of day 6:00 PM
Distance 12.00 mi
Shoe Air Zoom Katana Racer 3 (red)
Route Georgetown Loop
Temperature 65°F
Conditions Night
Intensity Easy
Overall Feeling Good
Comments ran the georgetown loop, but ran an extra two miles up wisco past the cathedral. long car ride today, so it was nice to stretch out. felt good once i started, but i think i'm dehydrated. my legs felt a little shaky at times when i had to stop for lights. picked up the pace after i turned onto the potomac.

Weekly Mileage: 77.1
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Sat November 28th - 19mi

Time of day 8:45 AM
Distance 19.00 mi
Duration 2:21:11
Pace 7:25 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 40°F
Conditions Light Rain
Intensity Easy
Overall Feeling Good
Comments ran a little longer than i had originally planned. went out on the health camp loop, then took 13 into cortland to port watson, went by cortland high school, into cortland proper, past the ymca to broadway, by the waterworks, home. drizzly and chilly.
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Fri November 27th - 12mi

Distance 12.00 mi
Duration 1:31:26
Pace 7:37 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 38°F
Conditions Snowing
Intensity Easy
Overall Feeling Good
Comments Today I ran the Corl Road hill loop with an extra 2+ miles on Main Street in Homer. It snowed last night, so running in the hills was quite picturesque. About two inches on top of the hill, so everything was covered, including the trees.
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Thu November 26th - 8.11mi

Distance 3.11 mi
Duration 16:10 (Post-collegiate PR)
Pace 5:11 min/mi
Shoe T5 Racer (yello)
WUCD Shoe Adrenaline Gts 9 (14)
Distance WU/CD 5.00 mi
Temperature 46°F
Wind None
Conditions Sunny and Dry
Intensity Hard
Overall Feeling Good
Comments Cortland YMCA Turkey Trot CHAMP!

First time I've won the TT in a while. I think I was in high school the last time I won. The race started with the usual crew sprinting 400 meters and dying. Patrick Murphy and I ran together for the first mile and a half (first mile was 5:13), then I gapped him by a few meters for about a mile before he caught back up. We ran the last 1k together (3 mile was roughly 15:43?) before I pulled away at the end to win by a couple of seconds. I actually had a kick in this race, which was a pleasant surprise. Won the trifecta of a bird, pumpkin pie, and a loaf of blueberry nut bread.

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Wed November 25th - 8mi

Distance 8.00 mi
Conditions Light Rain
Overall Feeling Good
Comments morning run with patrick murphy and new grcer dan.
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Tue November 24th - 8mi

Time of day 6:30 AM
Distance 8.00 mi
Duration 59:23
Pace 7:25 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 48°F
Conditions Light Rain
Intensity Easy
Overall Feeling Average
Comments WOW morning loop w/ Pmurph. Rainy.
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Mon November 23rd - 10mi

Time of day 7:00 PM
Distance 10.00 mi
Duration 1:10:43
Pace 7:04 min/mi
Shoe Adrenaline Gts 9 (14)
Route Georgetown Loop
Conditions Showers
Intensity Moderate
Overall Feeling Good
Comments g-town loop in the rain. alternated striders and jogging on the blocks up 14th from Penn to home. Maybe about 10 striders in all. Felt fast.
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Sun November 22nd - 18mi

Time of day 8:45 AM
Distance 18.00 mi
Duration 2:10:00
Pace 7:13 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 50°F
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments great run. felt so much better than the other day. went up wisco to nebraska, over to arizona, down to the potomac, ran on the trails and c&o to the lincoln memorial, then up 23rd to GW, over on pennsylvania to georgetown and back up side streets to wisco. ran most of it really quickly. i was pretty happy to get on some trails.
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Fri November 20th - 8mi

Distance 8.00 mi
Intensity Easy
Overall Feeling Bad
Comments felt like shit. cut the run short.
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Thu November 19th - 9mi

Time of day 6:30 AM
Distance 9.00 mi
Duration 1:05:00
Pace 7:13 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 55°F
Conditions Cloudy and Dry
Intensity Moderate
Overall Feeling Good
Comments 6 x 3 mins with 1 min rest on the WOW loop trails with Pmurph. felt pretty good, and was surprisingly well-rested after a long, busy day. i suppose going to bed at 8:30 helped.
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Wed November 18th - 4mi

Time of day 7:00 PM
Distance 4.00 mi
Duration 28:00
Pace 7:00 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 57°F
Conditions Night
Intensity Easy
Overall Feeling Average
Comments fast 4 miler after work. so tired from rebuilding america work. 15 hour day yesterday, so no run since i got home after 10:30. had to go in to work this morning at 6:30, so needless to say i'm pretty tired.
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Mon November 16th - 4mi

Time of day 8:15 PM
Distance 4.00 mi
Duration 32:00
Pace 8:00 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 57°F
Intensity Easy
Overall Feeling Average
Comments had to work until 8, so went for a later run. ran to the buffalo and back. took it easy, mostly just to loosen up a little bit. left hamstring is still tight and tender.
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Sun November 15th - 16.21mi

Time of day 8:00 AM
Distance 6.21 mi
Duration 33:59
Pace 5:28 min/mi
Shoe T5 Racer (yello)
WUCD Shoe Adrenaline Gts 9 (14)
Distance WU/CD 10.00 mi
Duration WU/CD 1:20:00
Pace WU/CD 8:00 min/mi
Temperature 57°F
Wind None
Conditions Sunny and Dry
Intensity Hard
Overall Feeling Average
Comments Veterans Day 10k

I ran pretty well today, about what I expected I was in shape for. The weather was perfect--high 50s and no wind, which is rare for Hains Point. I couldn't kick in the last mile, but that's to be expected based on my recent training, which has included no speed work. Felt better than my 5k in September (and split my 5k today faster than that race, as well). Here are my splits:

1: 5:02.8 (short, was probably ~5:10)
2: 5:34.3/10:37.1 (long, was probably ~5:20)
3: 5:25.1/16:02
5k: ~16:38
4: 5:36.2/21:38.5
8k: ~26:58
5: 5:33.3/27:11.8
6: 5:41.1/32:53.0
10K: 33:59.4

I ended up 17th place. After the first mile, which must have been short, I was about 25th, which was a tad disheartening. The field seemed much deeper this year. Pacers were out in force.

After the race my left hamstring felt a little tight, but it loosened up on the cool down. Cooled down with Jake and Max, and Chris joined us towards the end. Ran another 4 when I got home to shake it out just a little bit more, so I'm including those miles in my WU/CD total rather than log a double.

Weekly Mileage: 57.7 miles
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Sat November 14th - 7mi

Time of day 9:00 AM
Distance 7.00 mi
Duration 53:00
Pace 7:34 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 60°F
Intensity Easy
Overall Feeling Good
Comments ran from charlotte's to GRCo. ran over to VA along the river, cut over to haines point and back to the store for about 6 miles. walked back to charlotte's after eating some bagels from a marathon training group.
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Fri November 13th - 8mi

Distance 8.00 mi
Duration 1:00:00
Pace 7:30 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 72°F
Intensity Easy
Overall Feeling Good
Comments dreadmill at work
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Thu November 12th - 10mi

Time of day 7:45 PM
Distance 10.00 mi
Duration 1:15:00
Pace 7:30 min/mi
Shoe Adrenaline Gts 9 (14)
Route Georgetown Loop
Temperature 48°F
Wind Significant
Conditions Showers
Intensity Easy
Overall Feeling Good
Comments drizzly and cold. high 40s. glad i went out to get this done. no pain in my right achilles, but it was a little tight after i finished. for a good part of the run i thought about the timeline of my running career, specifically all the people who have had an influence on my running. it was a fun exercise, and it made me appreciate all the people i have run with from 7th grade to present.
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Wed November 11th - 12mi

Time of day 9:30 AM
Distance 12.00 mi
Duration 1:30:00
Pace 7:30 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 50°F
Conditions Showers
Intensity Easy
Overall Feeling Good
Comments ran in rock creek park. drizzly and gross. got lost on some trails, so i added a little extra to my run trying to find the trail that i needed to get to the trails that i knew. ran pretty slowly, except for the last 3-4 miles where i picked it up a bit right achilles is feeling a little better.
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Mon November 9th - 4.5mi

Distance 4.50 mi
Duration 35:00
Pace 7:46 min/mi
Shoe Adrenaline Gts 9 (14)
Comments very easy run. part with dave, part solo. right achilles hurts.
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Sun November 8th - 16mi

Time of day 6:30 PM
Distance 16.00 mi
Duration 1:58:43
Pace 7:25 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 63°F
Conditions Night
Intensity Easy
Overall Feeling Good
Comments long run at night. didn't get my ass in gear this morning, and ended up going out to brunch, so i waited a while to run. ran up connecticut to nebraska to wisco down to the waterfront over to the mall, ran to 7th, then up to constitution back to 14th, then up 14th to home. felt pretty good until the end going up the hill on 14th, where i got a little fatigued. right achilles was bothering me on the uphills.

Weekly Mileage 71.5 mi
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Sat November 7th - 10mi

Time of day 9:00 AM
Distance 10.00 mi
Duration 1:10:00
Pace 7:00 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 45°F
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments ran on the towpath and up to AU and then down the glover-archibald trail to the canal and back to the store. met up with a few GRC guys, 4 of whom were former UAA runners (UR, NYU, 2xEmory). started easy but picked it up for the last couple miles. mostly trails, which was nice.
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Fri November 6th - 10mi

Distance 10.00 mi
Duration 1:15:33
Pace 7:33 min/mi
Route Georgetown Loop
Temperature 48°F
Conditions Night
Intensity Easy
Overall Feeling Average
Comments good run. took it easy. left hip hurt a little bit at the beginning a little bit but then went away.
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Thu November 5th - 8mi

Time of day 7:00 PM
Distance 4.00 mi
Duration 21:44
Pace 5:26 min/mi
Shoe T5 Racer (yello)
WUCD Shoe Adrenaline Gts 9 (14)
Distance WU/CD 4.00 mi
Duration WU/CD 30:00
Pace WU/CD 7:30 min/mi
Temperature 48°F
Conditions Night
Intensity Moderate
Overall Feeling Excellent
Comments ran over to the track with patrick murphy to do 2x2 miles at tempo pace (5:30 goal). ended up running slightly faster:

5:28
10:54 (5:26)
--800m jog---
5:25
10:50 (5:25)

did a mile and a half cool down. felt pretty good. definitely ran under control, which gives me a little bit of confidence that i'm getting back in shape.
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Wed November 4th - 13mi

Time of day 8:00 PM
Distance 13.00 mi
Duration 1:30:00
Pace 6:55 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 50°F
Conditions Night
Intensity Easy
Overall Feeling Good
Comments ran with pmurph. we were going to do hill repeats at pierce mill, but decided to just go for a run instead. my legs were feeling shitty on the run over to the park, so i was fine with the decision. so i ran to pierce mill via adams morgan and connecticut, then we ran up tilden to connecticut to nebraska, then over to wisco, down wisco to p street, back to dupont and up connecticut to tilden, ending at the mill where patrick had parked his car. good, brisk run. time is estimated.
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Tue November 3rd - 8.5mi

Distance 8.50 mi
Duration 1:00:00
Pace 7:03 min/mi
Shoe Adrenaline Gts 9 (14)
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Good
Comments morning run with patrick murphy in RCP. he showed me a new trail that i can run as an option on the WOW loop, which is great. a little over an hour, and probably about 8.5 miles total. hip was fine, thankfully, but my legs feel a little tired after the run.
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Mon November 2nd - 6mi

Time of day 7:00 AM
Distance 6.00 mi
Duration 43:00
Pace 7:10 min/mi
Shoe Adrenaline Gts 9 (14)
Route Van Ness Loop
Temperature 48°F
Conditions Cloudy and Dry
Intensity Easy
Overall Feeling Good
Comments quick/easy van ness loop with half of the PAT (skipped the rock climbing part). it's nice waking up in the morning with the time change. i'll probably do this more often now. my hip hasn't bothered me in a few days (knock on wood).
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Sun November 1st - 17mi

Distance 17.00 mi
Duration 1:57:00
Pace 6:52 min/mi
Shoe Adrenaline Gts 9 (14)
Route Towpath
Temperature 50°F
Conditions Showers
Intensity Moderate
Overall Feeling Good
Comments a little over an hour out past the canal house park, ~55 mins back (stopped my watch on accident up wisco). chilly & rainy. ran out to the towpath and got some miles done on gravel. pretty sure i saw melissa, but i wasn't wearing my contacts, so i can't be 100% sure. also thought i saw joe scarborough, but i think he's based in nyc so it might have been a look-alike. 61 miles this week.
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