Distance 9.00 mi
Shoe Adrenaline Gts 9 (15)
Route Georgetown Loop
Temperature 30°F
Wind Strong
Intensity Easy
Overall Feeling Average
Comments Shortened version of the Georgetown loop with Patrick Murphy.
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Wednesday, December 30, 2009
Monday, December 28, 2009
Mon December 28th - 10mi
Time of day 4:00 PM
Distance 10.00 mi
Duration 59:46
Pace 5:58 min/mi
Shoe Adrenaline Gts 9 (15)
Route Georgetown Loop
Temperature 34°F
Wind Light
Conditions Sunny and Dry
Intensity Moderate
Overall Feeling Good
Comments Quick run with Stenuf. Trying to get him on RunPartner, but need an invite code from Joe. Calves still tight.
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Distance 10.00 mi
Duration 59:46
Pace 5:58 min/mi
Shoe Adrenaline Gts 9 (15)
Route Georgetown Loop
Temperature 34°F
Wind Light
Conditions Sunny and Dry
Intensity Moderate
Overall Feeling Good
Comments Quick run with Stenuf. Trying to get him on RunPartner, but need an invite code from Joe. Calves still tight.
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Sat December 26th - 3.99mi
Time of day 1:30 PM
Distance 0.99 mi
Duration 03:37.89
Pace 3:40 min/mi
Shoe Zoom Kennedy (Black)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 3.00 mi
Conditions Indoors
Intensity Very Hard
Overall Feeling Bad
Comments Hopped in a 4x400m with Nick Stenuf (Naz alum), Chris Popavici (Geneseo alum), and John Gammarierro (Geneseo? alum).
Stenuf - 51
Hughes - 59
Popavici - 53
Gammarierro - 53
We won. This was the fastest I've run in a very long time. I had two nasty blisters from the 3k earlier in the day, but I sucked it up for the two quick laps it took to finish my 400. Nick started out the race tied with the two other teams, then I took the baton and they gapped us by only a few meters. I was happy that I didn't let it open up any more than I did. After my leg, Chris took it and opened up a huge gap that never closed.
Sloppy week of mileage. It usually is when I head home for the holidays. Time to get my shit together.
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Time of day 11:00 AM
Distance 1.86 mi
Duration 09:24.99
Pace 5:03 min/mi
Shoe Zoom Kennedy (Black)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 5.00 mi
Conditions Indoors
Intensity Very Hard
Overall Feeling Average
Comments RIT Holiday Indoor Track Meet
2m wu/3m cd
Seeded 12th out of roughly 30 overall (split 15/15 into two heats). Went out under control and felt good through the mile. The second mile hurt, but it wasn't awful. I still had a little bit of a kick left, but not enough to catch the guy in the maroon singlet who had gapped me by about 10 meters around the mile mark.
400m - 75.0
800m - 2:26.2 - (71.2 quarter)
1k - 3:02.?
1mi - 4:53.9 (2:27.5 half)
2k - 6:11.6 (3:09 kilo/77.7 quarter)
3k - 9:24.99 (3:12.9 kilo)
Ended up in 9th place.
Distance 0.99 mi
Duration 03:37.89
Pace 3:40 min/mi
Shoe Zoom Kennedy (Black)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 3.00 mi
Conditions Indoors
Intensity Very Hard
Overall Feeling Bad
Comments Hopped in a 4x400m with Nick Stenuf (Naz alum), Chris Popavici (Geneseo alum), and John Gammarierro (Geneseo? alum).
Stenuf - 51
Hughes - 59
Popavici - 53
Gammarierro - 53
We won. This was the fastest I've run in a very long time. I had two nasty blisters from the 3k earlier in the day, but I sucked it up for the two quick laps it took to finish my 400. Nick started out the race tied with the two other teams, then I took the baton and they gapped us by only a few meters. I was happy that I didn't let it open up any more than I did. After my leg, Chris took it and opened up a huge gap that never closed.
Sloppy week of mileage. It usually is when I head home for the holidays. Time to get my shit together.
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Time of day 11:00 AM
Distance 1.86 mi
Duration 09:24.99
Pace 5:03 min/mi
Shoe Zoom Kennedy (Black)
WUCD Shoe Adrenaline Gts 9 (15)
Distance WU/CD 5.00 mi
Conditions Indoors
Intensity Very Hard
Overall Feeling Average
Comments RIT Holiday Indoor Track Meet
2m wu/3m cd
Seeded 12th out of roughly 30 overall (split 15/15 into two heats). Went out under control and felt good through the mile. The second mile hurt, but it wasn't awful. I still had a little bit of a kick left, but not enough to catch the guy in the maroon singlet who had gapped me by about 10 meters around the mile mark.
400m - 75.0
800m - 2:26.2 - (71.2 quarter)
1k - 3:02.?
1mi - 4:53.9 (2:27.5 half)
2k - 6:11.6 (3:09 kilo/77.7 quarter)
3k - 9:24.99 (3:12.9 kilo)
Ended up in 9th place.
Wednesday, December 23, 2009
Wed December 23rd - 10mi
Time of day 8:00 AM
Distance 10.00 mi
Shoe Adrenaline Gts 9 (15)
Temperature -4°F
Wind Significant
Conditions Snowing
Intensity Easy
Overall Feeling Good
Comments Water Works/Cortland State Loop. Very cold and snowy. Left achilles was sore towards the end of the run from slipping on the snow.
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Distance 10.00 mi
Shoe Adrenaline Gts 9 (15)
Temperature -4°F
Wind Significant
Conditions Snowing
Intensity Easy
Overall Feeling Good
Comments Water Works/Cortland State Loop. Very cold and snowy. Left achilles was sore towards the end of the run from slipping on the snow.
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Tuesday, December 22, 2009
Tue December 22nd - 10mi
Time of day 9:00 AM
Distance 10.00 mi
Shoe Adrenaline Gts 9 (14)
Route Health Camp/Lighthouse - River Rd XTN
Temperature 9°F
Wind Significant
Conditions Snowing
Intensity Easy
Overall Feeling Average
Comments So cold. Wind chill was ridiculous (although not as bad as it might have been). This was one of those runs where your teeth hurt from the cold. It did warm up a little bit by the end of the run, but not much. Ran Health Camp/Lighthouse hill loops with a little pigtail on East River Road to make it 10.
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Distance 10.00 mi
Shoe Adrenaline Gts 9 (14)
Route Health Camp/Lighthouse - River Rd XTN
Temperature 9°F
Wind Significant
Conditions Snowing
Intensity Easy
Overall Feeling Average
Comments So cold. Wind chill was ridiculous (although not as bad as it might have been). This was one of those runs where your teeth hurt from the cold. It did warm up a little bit by the end of the run, but not much. Ran Health Camp/Lighthouse hill loops with a little pigtail on East River Road to make it 10.
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Sunday, December 20, 2009
Sun December 20th - 9mi
Time of day 7:30 AM
Distance 9.00 mi
Duration 1:05:00
Pace 7:13 min/mi
Shoe T5 Racer (yello)
Temperature 10°F
Wind Light
Conditions Cloudy and Dry
Intensity Easy
Overall Feeling Good
Comments Freezing run in Homer. I wore tights, but even so my legs were burning with the cold. Ran the Health Camp hill to Lighthouse hill loop. Missed my run yesterday because it took me eleven hours to get here from DC instead of the normal six.
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Distance 9.00 mi
Duration 1:05:00
Pace 7:13 min/mi
Shoe T5 Racer (yello)
Temperature 10°F
Wind Light
Conditions Cloudy and Dry
Intensity Easy
Overall Feeling Good
Comments Freezing run in Homer. I wore tights, but even so my legs were burning with the cold. Ran the Health Camp hill to Lighthouse hill loop. Missed my run yesterday because it took me eleven hours to get here from DC instead of the normal six.
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Saturday, December 19, 2009
Fri December 18th - 10mi
Time of day 6:00 PM
Distance 10.00 mi
Shoe T5 Racer (yello)
Route Georgetown Loop
Temperature 30°F
Wind Light
Conditions Night
Intensity Easy
Overall Feeling Good
Comments Getting pretty cold out. We're supposed to get a "thundersnow" storm tomorrow with a foot to two of accumulation by Sunday. I'm heading up to Homer tomorrow, so hopefully I don't get stuck leaving the city with all these pansy southern drivers.
I got a compliment on my 'stache today:
Stranger - "I bet that moostache comes in handy on a night like this."
Me - "Umm, yeah. It keeps my lip warm at least."
Stranger - "Yup, that's the perfect running accessory."
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Distance 10.00 mi
Shoe T5 Racer (yello)
Route Georgetown Loop
Temperature 30°F
Wind Light
Conditions Night
Intensity Easy
Overall Feeling Good
Comments Getting pretty cold out. We're supposed to get a "thundersnow" storm tomorrow with a foot to two of accumulation by Sunday. I'm heading up to Homer tomorrow, so hopefully I don't get stuck leaving the city with all these pansy southern drivers.
I got a compliment on my 'stache today:
Stranger - "I bet that moostache comes in handy on a night like this."
Me - "Umm, yeah. It keeps my lip warm at least."
Stranger - "Yup, that's the perfect running accessory."
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Friday, December 18, 2009
Wednesday, December 16, 2009
Wed December 16th - 8mi
Time of day 7:00 PM
Distance 3.00 mi
Duration 15:28
Pace 5:09 min/mi
Shoe T5 Racer (yello)
WUCD Shoe T5 Racer (yello)
Distance WU/CD 5.00 mi
Duration WU/CD 40:00
Pace WU/CD 8:00 min/mi
Temperature 36°F
Wind None
Conditions Night
Intensity Hard
Overall Feeling Average
Comments I had a mediocre workout tonight. It was pretty cold, and I was only wearing shorts. I didn't think I needed pants, but my legs were tight and never loosened up. My calves and hamstrings were tight and cold for the whole workout, and I couldn't seem to warm them up.
3xmile w/ 800m jog recvery
5:08
5:12
5:08
2m wu/2m cd
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Distance 3.00 mi
Duration 15:28
Pace 5:09 min/mi
Shoe T5 Racer (yello)
WUCD Shoe T5 Racer (yello)
Distance WU/CD 5.00 mi
Duration WU/CD 40:00
Pace WU/CD 8:00 min/mi
Temperature 36°F
Wind None
Conditions Night
Intensity Hard
Overall Feeling Average
Comments I had a mediocre workout tonight. It was pretty cold, and I was only wearing shorts. I didn't think I needed pants, but my legs were tight and never loosened up. My calves and hamstrings were tight and cold for the whole workout, and I couldn't seem to warm them up.
3xmile w/ 800m jog recvery
5:08
5:12
5:08
2m wu/2m cd
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Tuesday, December 15, 2009
Tue December 15th - 12mi (2)
Time of day 6:00 PM
Distance 6.00 mi
Shoe Adrenaline Gts 9 (14)
Temperature 50°F
Wind Significant
Intensity Easy
Overall Feeling Good
Comments Out to Wisconsin and back. I didn't feel like I got enough miles in earlier on the treadmill, so I went out for a few more.
Time of day 1:00 PM
Distance 6.00 mi
Duration 45:00
Pace 7:30 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 70°F
Intensity Easy
Overall Feeling Average
Comments 6 easy on the treadmill at work. Thought about doing more, but I needed a down day, and the treadmill is awful.
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Distance 6.00 mi
Shoe Adrenaline Gts 9 (14)
Temperature 50°F
Wind Significant
Intensity Easy
Overall Feeling Good
Comments Out to Wisconsin and back. I didn't feel like I got enough miles in earlier on the treadmill, so I went out for a few more.
Time of day 1:00 PM
Distance 6.00 mi
Duration 45:00
Pace 7:30 min/mi
Shoe Adrenaline Gts 9 (14)
Temperature 70°F
Intensity Easy
Overall Feeling Average
Comments 6 easy on the treadmill at work. Thought about doing more, but I needed a down day, and the treadmill is awful.
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Monday, December 14, 2009
Mon December 14th - 11mi
Time of day 7:00 PM
Distance 11.00 mi
Duration 1:18:00
Pace 7:05 min/mi
Shoe Adrenaline Gts 9 (14)
Route Charlotte Loop
Temperature 50°F
Conditions Night
Intensity Moderate
Overall Feeling Good
Comments Decided to go visit Charlotte on my run today, so I ran to her house, walked her dog with her around the block, then kept running my normal Georgetown loop. Visiting Charlotte added another mile. It was way warmer than I though it was, and I was overdressed.
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Distance 11.00 mi
Duration 1:18:00
Pace 7:05 min/mi
Shoe Adrenaline Gts 9 (14)
Route Charlotte Loop
Temperature 50°F
Conditions Night
Intensity Moderate
Overall Feeling Good
Comments Decided to go visit Charlotte on my run today, so I ran to her house, walked her dog with her around the block, then kept running my normal Georgetown loop. Visiting Charlotte added another mile. It was way warmer than I though it was, and I was overdressed.
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Sun December 13th - 14mi
Distance 14.00 mi
Temperature 40°F
Conditions Light Rain
Intensity Easy
Overall Feeling Average
Comments Went back to the USATF course to get a run in before heading back to DC. We ran on the course, which was sloppy and muddy after some nighttime showers. We also ran through a housing development and got a little lost, but wound our way back to the course. Ran a little over 2 miles extra with Patrick Reaves and Mike Smith, including another loop of the course. Karl found a football near a creek that we had to jump across, so we tossed it around while running.
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Temperature 40°F
Conditions Light Rain
Intensity Easy
Overall Feeling Average
Comments Went back to the USATF course to get a run in before heading back to DC. We ran on the course, which was sloppy and muddy after some nighttime showers. We also ran through a housing development and got a little lost, but wound our way back to the course. Ran a little over 2 miles extra with Patrick Reaves and Mike Smith, including another loop of the course. Karl found a football near a creek that we had to jump across, so we tossed it around while running.
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Sat December 12th - 14mi (2) - USATF Club XC Championships
Time of day 1:30 PM
Distance 6.21 mi
Duration 34:13
Pace 5:30 min/mi
Shoe Zoom Waffle Xc 7 (Orang)
WUCD Shoe Adrenaline Gts 9 (14)
Distance WU/CD 4.50 mi
Temperature 40°F
Wind Significant
Conditions Cloudy and Dry
Intensity Excruciating
Overall Feeling Average
Comments USATF CLUB XC NATIONALS
10k over grassy rolling hills. There wasn't a single flat section on the whole course, which was a 2 mile loop run thrice with a pig tail for the finish. The pre-race report called for mud, but it was cold enough the night before to harden the ground, which made for excellent footing. The race went out fast, and I got a little too swept up in the pack and ended up going out too hard. Hit the mile in 5:08. Stayed with Patrick Murphy for the first 4 miles, then he gapped me by about 10 meters for the next mile before dropping me in the last mile. I cramped up on the final hill, which lasted through the finish and killed my kick. In hindsight, it would have been a much better strategy to go out under control and have something left in the end. It was a rookie mistake, and I know that my best races come when I go out under control. Another learning experience, and I'll be better prepared next year when we're in Charlotte, NC.
Splits:
1 mile - 5:08
2 mile - 10:23 (5:15)
3 mile - ?
4 mile - ?
5 mile - 26:57 (5:23 pace)
6 mile - ?
10k - 34:13 (5:30 pace)
Yeouch, slowed down a lot in that last mile. I got a major cramp up the last hill which killed my kick, but I guess I didn't think I slowed down quite that much after the 5 mile mark.
http://www.usatf.org/events/2009/USATFClubXCChampionships/results/men.asp
http://georgetownrunningcompany.blogspot.com/2009/12/national-club-xc-pictures.html
________________________
Time of day 8:00 AM
Distance 2.30 mi
Temperature 20°F
Conditions Sunny and Dry
Intensity Easy
Comments 2+ miles on the "Red Mile" horse racetrack next to our hotel. Just an easy shakeout run on nice, packed dirt. Right calf still a little tight, but loosening up. Probably won't be an issue in the race today.
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Distance 6.21 mi
Duration 34:13
Pace 5:30 min/mi
Shoe Zoom Waffle Xc 7 (Orang)
WUCD Shoe Adrenaline Gts 9 (14)
Distance WU/CD 4.50 mi
Temperature 40°F
Wind Significant
Conditions Cloudy and Dry
Intensity Excruciating
Overall Feeling Average
Comments USATF CLUB XC NATIONALS
10k over grassy rolling hills. There wasn't a single flat section on the whole course, which was a 2 mile loop run thrice with a pig tail for the finish. The pre-race report called for mud, but it was cold enough the night before to harden the ground, which made for excellent footing. The race went out fast, and I got a little too swept up in the pack and ended up going out too hard. Hit the mile in 5:08. Stayed with Patrick Murphy for the first 4 miles, then he gapped me by about 10 meters for the next mile before dropping me in the last mile. I cramped up on the final hill, which lasted through the finish and killed my kick. In hindsight, it would have been a much better strategy to go out under control and have something left in the end. It was a rookie mistake, and I know that my best races come when I go out under control. Another learning experience, and I'll be better prepared next year when we're in Charlotte, NC.
Splits:
1 mile - 5:08
2 mile - 10:23 (5:15)
3 mile - ?
4 mile - ?
5 mile - 26:57 (5:23 pace)
6 mile - ?
10k - 34:13 (5:30 pace)
Yeouch, slowed down a lot in that last mile. I got a major cramp up the last hill which killed my kick, but I guess I didn't think I slowed down quite that much after the 5 mile mark.
http://www.usatf.org/events/2009/USATFClubXCChampionships/results/men.asp
http://georgetownrunningcompany.blogspot.com/2009/12/national-club-xc-pictures.html
________________________
Time of day 8:00 AM
Distance 2.30 mi
Temperature 20°F
Conditions Sunny and Dry
Intensity Easy
Comments 2+ miles on the "Red Mile" horse racetrack next to our hotel. Just an easy shakeout run on nice, packed dirt. Right calf still a little tight, but loosening up. Probably won't be an issue in the race today.
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Fri December 11th - 5mi
Time of day 6:30 AM
Distance 5.00 mi
Temperature 30°F
Wind Light
Conditions Cloudy and Dry
Intensity Easy
Overall Feeling Average
Comments 5+ with Patrick Murphy down Florida to M Street, then back up to Columbia Heights via Rock Creek Park. Right calf a little tight. Left for USTAF Club Nationals at 9am, arrived in Lexington, Kentucky around 6pm for packet pickup and dinner at Joe Bologna's. With my mustache, I was able to fit right in with the local crowd.
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Distance 5.00 mi
Temperature 30°F
Wind Light
Conditions Cloudy and Dry
Intensity Easy
Overall Feeling Average
Comments 5+ with Patrick Murphy down Florida to M Street, then back up to Columbia Heights via Rock Creek Park. Right calf a little tight. Left for USTAF Club Nationals at 9am, arrived in Lexington, Kentucky around 6pm for packet pickup and dinner at Joe Bologna's. With my mustache, I was able to fit right in with the local crowd.
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Thursday, December 10, 2009
Wed December 9th - 7mi
Distance 1.50 mi
Shoe Zoom Waffle Xc 7 (Orang)
Distance WU/CD 5.50 mi
Temperature 55°F
Conditions Night
Intensity Hard
Overall Feeling Good
Comments 6x400m on the track with Patrick Murphy. Mostly just a workout to break in my spikes and get a little something faster before the race on Saturday. Didn't go all out:
75
75
71
71
72
70
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Shoe Zoom Waffle Xc 7 (Orang)
Distance WU/CD 5.50 mi
Temperature 55°F
Conditions Night
Intensity Hard
Overall Feeling Good
Comments 6x400m on the track with Patrick Murphy. Mostly just a workout to break in my spikes and get a little something faster before the race on Saturday. Didn't go all out:
75
75
71
71
72
70
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Sunday, December 6, 2009
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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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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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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Friday, December 4, 2009
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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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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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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Tuesday, December 1, 2009
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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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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Monday, November 30, 2009
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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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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Sunday, November 29, 2009
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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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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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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Friday, November 27, 2009
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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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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Thursday, November 26, 2009
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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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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Wednesday, November 25, 2009
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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Conditions Light Rain
Overall Feeling Good
Comments morning run with patrick murphy and new grcer dan.
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Tuesday, November 24, 2009
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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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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Monday, November 23, 2009
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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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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Sunday, November 22, 2009
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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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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Saturday, November 21, 2009
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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Intensity Easy
Overall Feeling Bad
Comments felt like shit. cut the run short.
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Thursday, November 19, 2009
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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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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