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to find a similar runWeek of May 2nd, 2004
| Sun 5/2 | 16 | 2 shakeout. 2up. broad street 10-miler. 2down.
1 - 5:08.0 2 - 5:14.6 (10:22.6) 3 - 5:22.8 (15:45.4) 4 - 5:29.2 (21:14.6) 5 - 5:23.3 (26:37.8) 6 - 5:23.9 (32:01.8) 7 - 5:24.1 (37:25.9) 8 - 5:28.1 (42:54.0) 9 - 5:37.5 (48:31.5) 10 - 5:30.7 (54:03) not especially pleased with this performance. falls well short of my goal. race starts downhill so i didn't think i was out too hard (was holding back) but by four i was falling off the pack i initially went out with. somewhere between 4 and 5 i picked up with a couple guys and got thru 8 with them. not able to finish well which was disappointing. into a headwind, which at times was stiff. bumped into pat mchenry. a guy who transferred to maryland after freshman year of cross country at nyu. |
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| Mon 5/3 | 8 | hour easy. this was a struggle. got out the door late, and took at least 3 miles to feel like running. |
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| Tue 5/4 | am | 4 | 30 minutes. |
| pm | 8 | hour easy |
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| Wed 5/5 | 8 | hour easy |
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| Thu 5/6 | am | 4 | 30 minutes |
| pm | 8 | 2up. 10x400, 90 seconds recovery. 3.5down.
400 - 73.0 400 - 69.9 400 - 71.2 400 - 70.9 400 - 70.2 400 - 69.3 400 - 69.9 400 - 69.3 400 - 70.4 400 - 69.9 |
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| Fri 5/7 | 6 | 45 minutes easy. |
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| Sat 5/8 | am | 2 | shakeout |
| pm | 7 | 2up. 5k at st. johns. 2down.
15:20.27 some splits: 74.2 2:27.7 (73.5) 3:41.1 (73.4) ~ 4:54.5 6:07.8 (2:26.8) 7:21.1 (73.3) 8:35.5 (74.4) 15:19.7 ht this was a weird week. pretty disappointed with last sunday's 10-miler. wanted to run today because i don't get many opportunities for 5k on the track, but was unmotivated all week. and kinda sore, especially thru wednesday. thursday's quarters were pretty easy, but they made my ass sore, and that's how i felt going into the race. so i set my goals accordingly, deciding to go out slow. this notion probably saved my race because anytime i go into a race thinking i will do well i go out too hard and f- it up, like that 3k at terrier. ugh. anyway, the race went out pretty slow and i was at the back end of the lead pack for the first six? maybe five, laps, more or less content to sit and let someone else do the work. at this point they started to pick it up some and i let them go as i was already on pr pace. by 2 miles i caught back up to this pack which by then consisted of 4-5 army guys with an iona guy up front alone. passed them all and 2 army guys went with me. one beat me and i got one, ending up 3rd overall. i guess 1st was dying but i didn't have enough to go for that though nick tried to get me to go. i did sneak a peek at my watch with 400m left, i abandoned it mostly during the race, and was at 14:10-11, so i ran 68-9 for the last lap. it was a little windy, and i didn't feel primo, so i think i can go faster, nonetheless this was a pr by a good bit. admittedly my 5k pr kinda sucked. ok. all my prs basically still suck, oh well. i never claimed to have any talent. |
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| Week 19 Total | 71 | Miles To Date: 1489 (avg: 78.4/week) | |
| 2004 Miles: | 4078 |
|---|---|
| Avg per week: | 76.9 |
| Max: | 121 |
| Min: | 10 |
