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weights:<br>
upper body, no core/Push-Pull format
 

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Good Morning!<br><br>
5k race, somewhere around 25:09. Was hoping for sub-8's, but it was fairly warm out there today. Not disappointed, I did better than last year anyway. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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9 miles this morning in 1:15:56. Felt good. This afternoon I have another 4 miles planned at a fun run with the running club. It's going to be a scorcher! <img alt="icon_sunny.gif" src="http://files.kickrunners.com/smilies/icon_sunny.gif">
 

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Back on the road again!!!!<br>
30min walk/jog.<br>
Some tightness in my surgery area, just took it easy not trying to do too much, however I am very happy to be moving forward!!
 

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Just over 9 miles this morning at an easier pace than I'd like, but whatever the massage therapist did to my legs yesterday had them feeling like pudding today.
 

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Somewhere between 16-17 miles early this morning. It was supposed to be my 1st 18 mile, but I didn't make it <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"> Really bummed. The weather was perfect, I thought I was ready but just couldn't do it...Not a good day. Hope everyone else has a better running day.
 

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Nice job everyone!<br><br>
I won a silver and a gold medal at the Massachusetts Senior Games this morning. 2nd place in the M 40-49 in the 100 Meter Dash. Time was 13.8 - pretty pleased about that. Definitely my best event.<br><br>
1st place in the M 40-49 in the 200 Meter Dash in 29.0. The only reason I won was because the guy who beat me in the 100 decided to do the 400 instead of the 200. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"> I felt really slow and tired for that one, so pleased about the time, considering.<br><br>
Best of all - no injuries! Always the concern for sprinters at my age.
 

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Congrats Arrojo!!! I was recently given a nice new pair of Nike MonsterFly sprinting spikes, so I've been considering trying out at an all-comers meet this summer. You inspire me. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
I got out for 6 easy miles this morning. Cool and misty in Eugene today.
 

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It happens. Crappy runs happen and then some really fantastic runs happen after that <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br><br>
Rest day for me. Gonna have a kick ass run tomorrow though <img alt="hello2.gif" src="http://files.kickrunners.com/smilies/hello2.gif">
 

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Duckgeek - Did you go to the Pre Classic? If so I am so insanely jealous...I woul dhave loved to see that 2 mile...I've got to se Teg in person before and that is so cool he has the new US record.<br><br>
Well the Badger Boys State thing was really cool and I met some great guys. One of which is an amazing runner with 4:15 mile and 9:22 2-mile. It's so cool how we're all gonna stay in touch. I miss those guys. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br><br>
Glad to be back home now though...with actual food.
 

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5.2 miles this morning. Best run in a while. Instead of slowing halfway through, I sped up quite a bit. I had a lot on my mind and I figured a few things out and came up with some good ideas - I think I sped up without realizing it because I was fired up.
 

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A 2 hr run (11.2 miles) this morning, then a 65k bike ride in the aft. It was an out and back bike ride, with the wind at our backs going out. A bit tough coming back, but still a pleasant ride.
 

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Hi all,<br><br>
I was away for the weekend with no internet connectivity. Here's Saturday's report:<br><br><b>Daily Run Report - Speed Work</b><br><br><b>Date:</b> 06/16/2007 <b>Time:</b> 16:08<br><b>Run Type:</b> Speed Work<br><b>Distance:</b> 9.0 miles<br><b>Total time:</b> 01:26:07.4 <b>Average Per Mile:</b> 00:09:00.7<br><b>Time at Speed:</b> 01:21:06.3 <b>Speed Miles:</b> 9.0 <b>Avg:</b> 00:09:00.7<br><b>Course:</b> <a href="http://www.gmap-pedometer.com/?r=244346" target="_blank">Lake To Whitehouse and back</a><br><b>Max HR (for entire workout):</b> 185<br><b>Average HR:</b> 152<br><b>Shoes:</b> Mizuno Wave Rider 10 - 05/2007 <b>Date Entered Service:</b> 05/08/2007 <b>Ending Mileage:</b> 223.19<br><b>Weather:</b> WEATHER DATA NOT AVAILABLE. GET IT LATER.<br><b>Temperature:</b> 78 <b>Temperature Type:</b> Ambient Air <b>Time:</b> Start<br><b>Temperature:</b> 74 <b>Temperature Type:</b> Ambient Air <b>Time:</b> End<br><b>Dew Point:</b> 52 <b>Time:</b> Start<br><b>Dew Point:</b> 57 <b>Time:</b> End<br><b>Wind speed:</b> 5 <b>Max Gust:</b> 9 <b>Direction:</b> VAR<br><br>
Ran out to Whitehouse and back tonight. Plan was for 8 with 10x100m strides.<br><br>
I did 9 with the 10x strides. I am not sure about the 100m part. I tried to make it 20 seconds or so and then do 20 to 30 seconds of recovery.<br><br>
First 6 strides were fairly flat. Strides 7 and 8 were slightly downhill. Strides 9 and 10 were uphill.<br><br><b>Run Segments<br>
Name Time Distance AvgMile HR AvgHR Total Time</b><br>
Mile 3.5 00:32:42.2 3.5 00:09:20.6 157 147 00:32:42.2<br>
Strides 00:08:30.9 1.25 00:06:48.7 0 0 00:41:13.1<br>
Stride 1 00:00:23.1 0.062 00:06:09.6 168 160<br>
Recov-1 00:00:22.9 0.062 00:06:06.4 167 169<br>
Stride 2 00:00:22.1 0.062 00:05:53.6 173 167<br>
Recov-2 00:00:25.6 0.062 00:06:49.6 172 174<br>
Stride 3 00:00:22.5 0.062 00:06:00.0 176 172<br>
Recov-3 00:00:26.0 0.062 00:06:56.0 175 176<br>
Stride 4 00:00:22.6 0.062 00:06:01.6 178 175<br>
Recov-4 00:00:25.5 0.062 00:06:48.0 178 179<br>
Stride 5 00:00:24.9 0.062 00:06:38.4 180 177<br>
Recov-5 00:00:23.1 0.062 00:06:09.6 179 180<br>
Stride 6 00:00:23.1 0.062 00:06:09.6 180 178<br>
Recov-6 00:00:30.2 0.062 00:08:03.2 178 180<br>
Stride 7 00:00:22.9 0.062 00:06:06.4 181 178<br>
Recov-7 00:00:21.1 0.062 00:05:37.6 180 181<br>
Stride 8 00:00:21.7 0.062 00:05:47.2 180 179<br>
Recov-8 00:00:25.8 0.062 00:06:52.8 179 180<br>
Stride 9 00:00:29.9 0.062 00:07:58.4 183 180<br>
Recov-9 00:00:30.2 0.062 00:08:03.2 181 183<br>
Stride 10 00:00:33.6 0.062 00:08:57.6 185 182<br>
Recov-10 00:00:34.1 0.062 00:09:05.6 178 179<br>
Mile 5.5 00:05:35.0 0.75 00:07:26.7 163 170 00:46:48.1<br>
Mile 9 00:34:18.2 3.5 00:09:48.1 143 155 01:21:06.3<br>
Recovery 00:05:01.1 0.0 00:00:00.0 105 113 01:26:07.4
 
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