Runner10287 wrote:
malmo wrote:
When I was in college we were presumed to be grown men. We were never told what to run on Sunday, we just did. It was also understood that we would run in the mornings.
There is a place where your hands will be held -- they call it kindergarten.
Didn’t you guys drive out to the mountains for a rugged 15-20 miles on Sundays? At least during the XC season.
No.
There's nothing "rugged" about 15-20 milers. I call them breakfast snacks.
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9/5 AM 7 miles easy PM 10 miles moderate
9/6 AM 5 miles easy PM 10 miles moderate
9/7 AM 8 miles easy PM 3 mile warm-up; 6x800 XC @ 2:30 w/2:00 jog; 3 mile warm-down
9/8 AM 5 miles moderate PM 10 miles easy
9/9 AM 7 miles easy PM 3 mile warm-up; 3.5 miles fartlek; 3 mile warm-down
9/10 PM 3.5 mile warm-up; 10xPark Forest Hill; 3.5 miles easy
9/11 AM 10 miles easy PM 10 miles easy
9/5-9/11 110 miles
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9/12 AM 15 miles hard PM 5 miles slow
9/13 AM 10 miles easy PM 3 mile warm-up; 10x400 (65) w/200 jog; 3 miles easy
9/14 PM 8 miles moderate
9/15 AM 10 miles slow PM 3 mile warm-up; 8x800 XC (2:10,2:20,2:12,2:28,2:17,2:15,2:13,2:10) w/3:00 jog; 2 mile warm-down
9/16 AM 5 miles moderate PM 8 miles moderate
9/17 AM 10 miles easy PM 10 miles easy
9/18 AM 3 mile warm-up; 5 mile time trial in 25:03(1st); 5 mile warm-down PM 5 miles easy
9/12-9/18 116 miles
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9/19 AM 10 miles easy PM 10 miles easy
9/20 AM 9 miles moderate PM 3 mile warm-up; 12xPark Forest Hill; 3 miles slow
9/21 AM 5 miles easy PM 8 miles moderate
9/22 AM 9 miles easy PM 3 mile warm-up; 3 mile XC in 14:43; 4 mile warm-down
9/23 AM 9 miles easy PM 8 miles moderate
9/24 PM 8 miles slow
9/25 AM vs Villanova 3 mile warm-up; 5 mile XC in 24:21.6 (1st); 4 mile warm-down PM 8 miles easy
9/19-9/25 116 miles
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9/26 PM 11 miles easy
9/27 AM 10 miles easy PM 3 mile warm-up; 12xPark Forest Hill; 3 mile warm-down
9/28 AM 10 miles easy PM 11 miles moderate
9/29 AM 11 miles moderate PM 1 mile warm-up; 9.5 mile loop in 49:00 (record); 1 mile warm-down
9/30 AM 9 miles moderate PM 8 miles moderate
10/1 AM 10 miles easy PM 10 miles easy
10/2 AM vs West Virginia 4 mile warm-up; 5 mile XC in 24:39.2 (1st, course record); 3 mile warm-down PM 5 miles easy
9/26-10/2 130 miles
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10/3 PM 16 miles easy
10/4 AM 9 miles easy PM 3 mile warm-up; 10x400 (63.5) w/200 jog; 3 mile warm-down
10/5 AM 10 miles easy PM 11 miles moderate
10/6 AM 10 miles easy PM 3 mile warm-up; 2x1.5 miles XC(7:00,7:06); 3 mile warm-down
10/7 AM 11 miles easy PM 7 miles moderate
10/8 AM 5 miles slow PM vs Kent State 3 mile warm-up; 6 mile XC in 29:01 (1st, course record); 4 mile warm-down
10/9 AM 13 miles easy
10/3-10/9 125 miles
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10/10 AM 10 miles easy PM 10 miles slow
10/11 AM 10 miles easy PM 3.5 mile warm-up; 8x800 XC (2:14,2:17,2:10,2:21,2:13,2:14,2:18,2:07) w/2:00 jog; 3.5 mile warm-down
10/12 AM 11 miles easy PM 11 miles moderate
10/13 AM 10 miles easy PM 3.5 mile warm-up; 4.5 mile fartlek; 3 mile warm-down
10/14 AM 11 miles easy PM 10 miles easy
10/15 AM 10 miles easy PM 10 miles easy
10/16 AM Penn State Handicap Race 3 mile warm-up; 5 mile XC in 24:01 (1st); 5 mile warm-down PM 7 miles easy
10/10-10/16 145 miles
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10/17 AM 10 miles easy PM 10 miles easy
10/18 AM 9 miles easy PM 3 mile warm-up; 14xPark Forest Hill; 3.5 mile warm-down
10/19 AM 10 miles easy PM 11 miles moderate
10/20 AM 10 miles easy PM 3 mile warm-up; 1 mile 4:34, 4x400(66),800(2:16),400(62); 3 mile warm-down
10/21 AM 10 miles easy PM 8 miles easy
10/22 AM 10 miles easy PM 10 miles easy
10/23 AM vs Georgetown, William & Mary 3 mile warm-up; 5 mile XC in 23:54.7 (1st, course record); 4 miles slow
10/17-10/23 130 miles
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10/24 PM 14 miles easy
10/25 AM 7 miles moderate PM 3 mile warm-up; 15x400 @ 63 w/200 jog(60); 3 mile warm-down
10/26 AM 5 miles moderate PM 10 miles fast
10/27 AM 7 miles easy PM 3 mile warm-up, 3x1.5 mile XC (6:58,7:36,7:55) w/3:00 rest, 3 mile warm-down
10/28 AM 5 miles easy PM 10 miles easy
10/29 AM 5 miles easy PM 5 miles easy
10/30 AM Central Collegiates 4 mile warm-up; 5 mile XC in 24:19 (1st, course record); 5 mile warm-down
10/24-10/30 103 miles
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10/31 AM 10 miles easy PM 10 miles easy
11/1 AM 10 miles easy PM 3 mile warm-up; 10x800 XC (2:14,2:16,2:08,2:22,2:12,2:13,2:16,2:07,2:32,2:15), 3 mile warm-down
11/2 AM 10 miles easy PM 10 miles moderate
11/3 AM 10 miles easy PM 3 mile warm-up; 4 miles fartlek; 3 miles easy
11/4 AM 10 miles easy PM 10 miles easy
11/5 AM vs Pittsburgh 3 mile warm-up; 5 mile XC in 24:03 (1st); 5 mile warm-down
11/6 PM 16 miles easy
10/31-11/6 131 miles
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11/7 AM 1.5 miles easy, 9.5 mile loop in 53:10 PM 11 miles moderate
11/8 AM 10 miles easy PM 3 mile warm-up; 1 mile(4:28),2x800(2:12,2:15),1 mile(4:37),2x800(2:15,2:12),1 mile(4:53),400(61); 2 mile warm-down
11/9 AM 10 miles easy PM 10 miles easy
11/10 PM 3 mile warm-up; 4x1.5 mile XC (7:07,7:17,7:14,7:24), 2 mile warm-down
11/11 AM 10 miles easy PM 10 miles moderate
11/12 AM 10 miles easy PM 3 mile warm-up; 4 miles fartlek; 3 mile warm-down
11/13 AM 10 miles easy PM 5 miles easy
11/7-11/13 130 miles
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11/14 AM USTFF XC 3 mile warm-up; 10k race in 29:34 (1st, course record); 4 mile warm-down
11/15 PM 11 miles easy FELL and DISLOCATED SHOULDER
11/16 AM 5 miles easy, shoulder bad
11/17 PM 3 mile warm-up; 10x440 (61,61,62,60,60,61,60,61,60,59), 3 miles easy, shoulder bad
11/18 AM 5 miles easy PM 10 miles easy...shoulder
11/19 AM 5 miles easy PM 3 miles easy, 3 miles fartlek, 3 miles easy..shoulder
11/20 AM 5 miles easy PM 9 miles easy shoulder
11/14-11/20 82 miles
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11/21 AM 5 miles easy PM 4 miles easy shoulder
11/22 AM NCAA XC Championship 3 mile warm-up; 10,000m XC in 29:07 (20th); 1 mile warm-down