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1. Meron
   RUN
   alright WRL with Mr. Galvin 13 mi 01:25 06:33 pace

   I'm really sore and tired. some of our miles were fast. the fastest was like 6:14 i think. the last 1.5 miles we were running 6:45 pace as a cool down so it blew our average pace. we hit 10mil... read more

   I'm really sore and tired. some of our miles were fast. the fastest was like 6:14 i think. the last 1.5 miles we were running 6:45 pace as a cool down so it blew our average pace. we hit 10miles at 66min. it was supper humid.

   over 2 years ago

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2. Meron
   RUN
   good Tempo 4 mi 00:21 05:17 pace

   Terry had us do 4 mile tempo instead of a 6 mile tempo. I'm kind of sad. I wanted to run 6. The workout felt really short. Splits were

   1st mile: 5:44
   2nd mile: 4:51
   3rd mile: 5:50
   4th mile: ... read more

   over 2 years ago

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     Middalia W.
     Middalia W.

     Blazing tempo..I hope you meet you mileage goal this week!

     over 2 years ago • Like

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     Meron F.
     Meron F.

     Thanks middalia. i hope so too.

     over 2 years ago • Like

3. Meron
   RUN
   good To the Shell Station 7 mi 00:47 06:40 pace

   I ran this with Nobel and Josh. The plan was to run 9miles. I failed. It's ok though I'll make up for it tomorrow. with 13miles as the total. I tried to keep the pace controlled and relax... read more

   I ran this with Nobel and Josh. The plan was to run 9miles. I failed. It's ok though I'll make up for it tomorrow. with 13miles as the total. I tried to keep the pace controlled and relaxed because yesterday was outta control and tomorrow is a hard 6mile tempo. I'm surprised that we ran under 7min pace. SHOCKER!! I did Ab ripper X to finish off for the day. I'm getting abs of steel soon trust me.

   over 2 years ago

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4. Meron
   RUN
   great WRL 12 mi 01:15 06:15 pace

   I had music in my ears therefore I had speed in my legs. Miles 1 and 2 I had a terrible cramp. I passed my water stop and decided to just keep running. By the end of the run I had a huge smile on m... read more

   I had music in my ears therefore I had speed in my legs. Miles 1 and 2 I had a terrible cramp. I passed my water stop and decided to just keep running. By the end of the run I had a huge smile on my face. I acted a fool at the end and danced. I'm being truthful.

   over 2 years ago

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5. Meron
   RUN
   great I ran at the village with the... 6 mi 00:33 05:25 pace

   I ran my fastest 6mile tempo this base season. I hope this is a good thing considering how I'm logging low miles due to the weather. I've gotta get these miles in. 50 to 60 miles. I'... read more

   I ran my fastest 6mile tempo this base season. I hope this is a good thing considering how I'm logging low miles due to the weather. I've gotta get these miles in. 50 to 60 miles. I've got this. I'm concerned about my weight. Last time I checked was in the summer. It was around 150ish. I want to be 145. I guess I'll man up and weigh in one morning.

   over 2 years ago

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     Middalia W.
     Middalia W.

     Awesome pace today!!

     over 2 years ago • Like

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     Meron F.
     Meron F.

     thanks alot!!

     over 2 years ago • Like

6. Meron
   RUN
   alright Night Run 10 mi 01:09 06:53 pace

   Really sore. Drills from yesterday killed me. I did a 2mile warmup. then a Fartlek 4X 4min hard 2min easy. Followed by a 1mile barefoot. An Ice bath is needed. I'll do it tom. night because i ... read more

   Really sore. Drills from yesterday killed me. I did a 2mile warmup. then a Fartlek 4X 4min hard 2min easy. Followed by a 1mile barefoot. An Ice bath is needed. I'll do it tom. night because i have a 5 mile tempo Saturday morning. It wasn't too bad. I felt it though. The XC team has a time trial tom. morning @ 7:15. I wonder who all is going to be VARSITY this year. cant wait to find out.

   almost 3 years ago

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7. Meron

   Foam rolling time =)

   almost 3 years ago

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8. Meron
   RUN
   great Recovery 8 mi 00:55 06:52 pace

   The last mile was a really Slow barefoot mile. We were going much faster thou the first 7miles.I did my drills today and my Abripper X routine. YUHHH!! i feel really good this week. hopefully i can... read more

   The last mile was a really Slow barefoot mile. We were going much faster thou the first 7miles.I did my drills today and my Abripper X routine. YUHHH!! i feel really good this week. hopefully i can feel like this more often.

   almost 3 years ago

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9. Meron
   RUN
   great Warm up/ Cool down 5 mi

   I did p90x ab ripper X again today. I'm getting much better at it!!!

   almost 3 years ago

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10. Meron
    RUN
    great Tempo Day 5 mi 00:28 05:34 pace

    The tempo was a success this week. the repetition of Pre quote has worked so well for me. "To give anything less then your best is to sacrifice the gift" This can be used for anything you... read more

    almost 3 years ago

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11. Meron
    RUN
    good Prefontaine 9 mi 00:55 06:05 pace

    Didn't realize i was going so fast. I basically did a tempo form mile 2 to mile 7. I guess that explains why i was breathing so hard and had to tell myself to relax. The ENTIRE run i was repea... read more

    Didn't realize i was going so fast. I basically did a tempo form mile 2 to mile 7. I guess that explains why i was breathing so hard and had to tell myself to relax. The ENTIRE run i was repeating Prefontaine's quote-- "To give anything less then your best is to sacrifice the gift." I was saying that the entire run. Crazy Crazy. Finished up with a barefoot mile and AB ripper X. Good workout for the day. hope i didn't kill myself for tom. might do an ice bath tonight.

    almost 3 years ago

    • Comment

    • 

      Rob M.
      Rob M.

      Wow... you are so fast. Love how you just go out there and run and it is blazing. Great job.

      almost 3 years ago • Like

12. Meron

    Last week was a Pussy week. that 18mile Long run ruined me. I'm going hard this week fosho =)

    almost 3 years ago

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13. Meron
    RUN
    good LR @ WRL 13.5 mi 01:28 06:30 pace

    Started off slow. Did a tempo in the middle and closed at a good pace. Only had 2 water breaks. And this was the first solo LR since Early June. "The loneliness of a Long distance runner"... read more

    Started off slow. Did a tempo in the middle and closed at a good pace. Only had 2 water breaks. And this was the first solo LR since Early June. "The loneliness of a Long distance runner" --- coach. The worst thing about LR is going to church after and standing up for 2hrs at service. Soooo painful.

    almost 3 years ago

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14. Meron
    RUN
    alright Late entery 7 mi 00:45 06:25 pace

    6miles then a 1mile barefoot mile. this was a while ago so i guessed on the time. might of been faster or slower. for sure it was between 42min and 46min

    almost 3 years ago

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15. Meron
    RUN
    tired Failed Tempo 7 mi

    Dont even wanna talk about it. don't know the time either

    almost 3 years ago

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16. Meron
    RUN
    tired Recover Feel Like $@!# 3 mi

    P90X ab ripper X sucks

    almost 3 years ago

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17. Meron
    RUN
    alright PM RUN + P90X 4 mi 00:28 07:00 pace

    Nice and EASY. P90X ab ripper X was not EASY at all. IT was tough. hopefully i get better.

    almost 3 years ago

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18. Meron

    The plan for the day is to nap. nap some more. read. and laundry. nap some more. run. then go to bed for the night lol

    almost 3 years ago

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19. Meron
    RUN
    blah Workout Mix up 7 mi 00:44 06:20 pace

    This workout RAPED ME HARD. I did a fartlek. (2min hard 1min easy) six times. I was seriously going to quit. I finished the fartlek in about 2.5miles. I ran the rest of the run normal. Their was no... read more

    This workout RAPED ME HARD. I did a fartlek. (2min hard 1min easy) six times. I was seriously going to quit. I finished the fartlek in about 2.5miles. I ran the rest of the run normal. Their was no pleasure in todays run. I got a PM later with abs

    almost 3 years ago

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    • 

      Rob M.
      Rob M.

      Awesome job, even if you got raped.

      almost 3 years ago • Like

20. Meron

    To everyone who reads my stuff I'm eating healthier. I haven't drank a soda in the last 2days. Wont drink one till THANKSGIVING. Kinda concerned about how many calories I'm getting i... read more

    To everyone who reads my stuff I'm eating healthier. I haven't drank a soda in the last 2days. Wont drink one till THANKSGIVING. Kinda concerned about how many calories I'm getting in daily. I don't think I'm eating 3,000 i feel like I'm eating 2,300ish. I'm drinking lots of water. LOTS

    almost 3 years ago

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