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Christo

4/18/2016 – 4/24/2016

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The week started off with a bang (an anaerobic buffering workout). Under Gibby this comes in two forms, either a mile hard (defined as 99% or race effort minus losing control/kicking) or 3 x 800 hard followed by pace run segments. I got the former and started the workout with a no watch 4:14 (63/63/64/63),…

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4/11/2016 – 4/17/2016

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Tuesday was a painful workout, it’s never good when you’re redlining on the first repeat of the workout. After three my heart rate was at 200, it’s unusual for it to be that high so early in the workout. Flats helped me get the effort under control and I was able to finish off the…

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4/4/2014 – 4/10/2016

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Well I had the pleasure of doing two long runs this week as the race on Sunday pushed last week’s back to Monday. The first one started out slowly as the race was in my legs, but once I got on the Capital Crescent Trail and started trying to run down bikers things picked up…probably…

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3/28/2016 – 4/3/2016: Cherry Blossom 10 miler

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This week was centered around the Cherry Blossom 10 miler, a race I like as I grew up less than ten miles away from the start and have friends and family in the area. The start of the week was no different than any other 130 mile week with high mileage days, but around three…

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3/21/2016 – 3/27/2016

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I rocked the pace run! For the first time in maybe 8 months, I rolled, attacked, and stayed in control of a pace run the whole way through. Splits were 5:03, 2:31, off marked area, 5:03, 4:56, 4:57, 4:50, off marked area, 2:26, 4:50. My right calf which has been giving me some issues since…

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3/14/2016 – 3/20/2016

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Did my pace run on a greenway in South Charlotte hoping to escape some of the 85+ degree heat, I was slow to get out the door and thus unsuccessful. My instructions were to take the first 20 minutes at 5:05-5:10 pace (5:06, 5:06, 5:12, 5:11) which I did after slowing myself down on multiple…

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3/7/206 – 3/13/2016: 15km USA Championships

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The week started off with slightly relaxed pace run, breathing was getting pretty difficult for me the last mile or so due to the amount of pollen in the air. This had been going on for a couple weeks now, and while I haven’t had issues in the past in Jacksonville, gasping for breath the…

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2/29/2016 – 3/6/2016

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Holy smokes did I get my annihilated on Monday. First warm day of the year and we tried out a new spot for pace runs. It was a 600 meter gravel oval that was sloping down from one curve to the other with sharp turns. This did not work well for me as I couldn’t…

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2/22/2016 – 2/28/2016

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So this is one of the workouts that I don’t really enjoy threw a mental hissy fit for the first two repeats so while I ran the assigned time for the first one, 9:40, I didn’t make any progress for the second one. For me flats make a big difference, not only does it tend…

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2/15/2016 – 2/21/2016

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I started off the week still in LA and had the opportunity to go to a Gold’s Gym in Hollywood. Let’s just say that people were a lot bigger than most gyms and it wasn’t fat. I got to run in Griffith Park again and made the mistake of going up a small ridge at…

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