12.15 miles 1:27:49 (7:13/m)

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12.15 miles with Jeff trails, 1:27:49 (7:13/m)

8 miles trails 59:33 (7:26/m)

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a.m. easy 5 miles pick up for 3 miles for 8 miles in 59:33 (7:26/m)
83.25 miles, 17 to go for my 5th 100 mile week.

10.25 miles

a.m. 10 miles on trails easy with 4 X 100 strides...

6 miles roads 43:48 (7:15/m)

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p.m. 6 miles roads 43:48 (7:15/m)with Jeff
65 miles in 4 days

12.25 miles 1:36:28 (8:02/m) trails

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a.m. 12 miles trails in 1:36:28, didn't feel too spry from the get go oh well got it in......(8:02/m) 4 X hill work

5 roads easy

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p.m. ran 5 miles easy 38:27 (7:40/m) had some trouble with left sacroiliac joint, had to stop stretch it out a bit. I shortened my stride stood more straight up..

12.25 miles

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a.m. 12.25 miles trails in 1:33:14 (7:45/m) 4 X 100 strides grass

12.25 miles 1:33:56 (7:49/m)

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a.m. Trails 12 mile run and 4 X hillwork, hamstring still not 100%, but better
12.25 miles 1:33:56 (7:49/m)

5 easy

p.m. easy 5 on the roads 41:26 (8:17/m)

12.25 miles 1:33:21 (7:46/m)

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a.m. 1:33:21 (7:46/m) Hilly trail run 12 miles with 4 X 100 strides on grass field.
Left hamstring is better than yesterday I could do strides.

13 miler hilly trails 1:38:02 (7:32/m)

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13 miler hilly trails with Jeff 1:38:02 (7:32/m)started out very slow testing out hamstring....seemed okay as run progressed so must be a minor strain I'll go easy this week till 100%. Lucky!

Track 6 X 400, 3 X 800

1 mile warm-up, 4 strides, 6 X 400(200 jog) 76, 76, 75, 75, 74, 74 200 jog 3 X 800(200 jog) 2:34, 2:35, 2:35 left hamstring pull on last 100 meters, jogged 1 mile warm down and will ice the hamstring. Was planning on doing 6 X 800 but can't push off left hamstring
ice bath time hopefully be good to go tomorrow.

3 miles roads 17:55 (5:58/m)

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3 miles roads, 6:07/5:52/5:53 for a 17:55(5:58/m)

6 miler roads 41:43 (6:56/m)

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6 miler roads with Jeff 41:43 (6:56/m)

10 miler trails and strides (1:09:49) (6:58/m)

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10 miler trails1st 5 miles 36:33, 2nd 5 miles 33:11 1:09:49 (6:58/m) 4 X 100 meter strides on grass

Track 6 X 800 (200 jog)

Strength back in my legs, 1 mile warm-up, 4 strides, 6 X 800 with 200 jog recovery
2:32, 2:35, 2:33, 2:35, 2:36, 2:36
1 mile jog cool down

Glycogen low?

Track workout mile warm-up/strides did an 800 in 2:42 called it a day. not sure why legs aren't feeling right. May be from the 400's. Absorb the training and I'll give it a try again Wed.

12 miles trails 1:27:24 (7:16/m)

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12 miler with Jeff through short hills trails, 1:27:24 (7:16/m)

Track 12 X 400 (200 jog Rec)

1 mile warm-up, 4 strides, 12 X 400 (200 jog) 75, 76, 76, 75, 75, 75, 75, 76, 75, 75, 73, 73.
1 mile cool down

6 miles (41:00) roads (6:50/m)

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6 miler roads with Jeff in 41:00 (6:50/m)

Track 12 X 400 (200 jog)

Very windy, 1 mile warm-up, 4 strides, 12 X 400 with 200 jog recovery,
78, 78, 78, 76, 75, 74, 75, 75, 75, 76, 76, 76, 1 mile cool down

101 miles for the week, 11 miles, 1:20:09 (7:17/m)

11 miles, 1:20:09 (7:17/m), trails with Jeff.......100 mile week

10 miles trails/roads 73:59 (7:23/m)

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10 miles trails/roads 73:59 (7:23/m)

10.25 miles trails 4 X 100 strides 76:29 (7:38/m)

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10.25 miles trails 4 X 100 strides 76:29 (7:38/m)

6 miles roads 43:00 (7:10/m) 70 miles in 4 days

6 miles with Jeff roads in 43:00 (7:10/m)

12.25 miles 1:32:29 (7:42/m) 4 X 100 strides

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12.25 miles 1:32:29 (7:42/m) 4 X 100 strides. Felt better today had a few carb drinks and a lot of food yesterday, will do the same today. Glycogen stores are back up, not getting more and more tired as the run progresses.

5 miles easy 4 X hill work (41:46) (8:19/m)

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5 miles easy 4 X hill work (41:46) (8:19/m)

12.25 miles trails 1:34:38 (7:53/m) 4 X 100 strides

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12 miles trails 1:34:38 (7:53/m) 4 X 100 strides, Legs are coming back felt a lot better today.....ate a lot of carbs yesterday so must be helping....

easy 5 roads

easy 5 roads, 17 today, 17 yesterday. Legs and breathing are out of shape for this stuff.

12.25 miles 1:41:26 (8:26/m)

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12.25 miler trails 1:41:26 (8:26/m) 4 X 100 strides

5 easy trails

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5 miles easy with 4 X hill (44:20) 8:51/m hopefully legs will be back to normal tomorrow

12.25 miles (4 X 100 strides) easy trails, 1:36:56 (8:04/m)

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12.25 miles (4 X 100 strides) easy trails, 1:36:56 (8:04/m) Started out feeling okay as the run progressed pace slowed with same effort.......out of Glycogen? Time to refuel well.

trails 11 miles, 1:23:54, 7:36/m

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Easy run with Jeff trails 11 miles, 1:23:54, 7:36/m

17:27 6th overall

Not feeling too sharp that's for sure, hit the mile in 5:18, 2 miles 11:03, 3 miles 17:00 and 17:27 on the garmin.......race officials had 17:45 some kind of mix up in the chute...because the guy in 5th was just a few strides ahead of me...no chip times.

6 miles roads 43:35 (7:15/m)

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6 miles roads 43:35 (7:15/m)with Gary....good run legs feeling good easy 3 tomorrow Friday off and race Sat.