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10 mile workout
Haven't updated in a long time...but this one seems to be getting some press:

10 X 800 with roughly 2:15 recovery.  Ritz went 10 miles continuous.
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Sep 29th 2009, 6:57pm 3K views 0 likes 1 shares 0 comments
6/1/09 Workout 600-400-300-200 X 4
Ran out at Nike and paced a workout again.  4 sets of 600-400-300-200.  600 @ 62 pace.  400 @ 60 pace.  300 @ 44 pace.  200 @ 28 pace.  I only ran the 400 of each 600, and 300 of each 400 and 200 of each 300 and the last 2...
Jun 1st 2009, 6:36pm 1K views 0 likes 1 shares 0 comments
5-30-09 8 X 1000 workout
Ran out at Nike today, and paced 8 X 1000 meters on a very sunny and warm day.  5 on the track at 71 pace, and 3 on the grass at 74 pace.  400 meter recovery between each interval.

1.  2:57.8  (400)
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May 30th 2009, 5:15pm 1K views 0 likes 1 shares 0 comments
Man Meat Summer Sausage BAC 3000 meters
Ran the 1st annual BAC Man Meat Summer Sausage 3000 @ Nike.  Placed 4th overall, but a very close 4th place it was.

1. Mike Nicks--------8:22.30 (2:47--2:52--2:43)
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May 29th 2009, 8:50pm 7K views 0 likes 1 shares 0 comments
5-25-09 (800-600-400-300-200-1000TT)
Sunny day for running.  Paced at Nike, then did a 1000 Time trial.  All went well...just a bit windy though.  Pace for the workout was 67-66-65-47-31...

800 (2:13.9)  600 rec.
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May 25th 2009, 8:52pm 676 views 0 likes 1 shares 0 comments
5-22-09 (600-400-300-200) X 3
Ran out at Nike and paced a workout in the nice sunny weather.  Was supposed to hit splits of 66 for the 600's...65 for 400's...48 for 300's...31 for 200's.  Workout went well without pressing too much. Recovery was 400 meters for the 600, 30...
May 22nd 2009, 5:41pm 352 views 0 likes 1 shares 0 comments
5-20-09 Easy 10 miles with 4 X 200 fast
Ran easy 7:00 pace for 10 miles, then spiked up for some 200's on the track.  They were supposed to be fast, but not so fast that I was grabbing my ankles at the end.

200---27.0  (recovery 400)
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May 20th 2009, 7:38pm 291 views 0 likes 1 shares 0 comments
5-19-09 4 X 800 and 20 minute tempo run
Windy out there today, and the legs were feeling really flat.  Maybe it was my choice in Breakfast and Lunch... Ice Cream Bars and pretzels.  The 800's were fairly comfortable, but the effort into the wind was more then desirable.  The 8...
May 19th 2009, 10:09pm 279 views 0 likes 1 shares 0 comments
5-17-09 Long Run and mini workout
Ran with the fellas on Leif Erikson for 11 miles...wanted 14, but legs were telling me we didn't need anymore mileage.  The sun tends to make me want to go longer.  Anyways, started off slow and cruised through 11 pretty consistent.  6:2...
May 17th 2009, 7:37pm 249 views 0 likes 1 shares 0 comments
5-16-09--- 400 / 800 repeats workout
Another nice relaxed workout out at Nike.  Paced 6 X 400 on track and 4 X 800 on grass for the girls.

Nice and smooth and nothing crazy.  Supposed to lock in at 64 and did just that.
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May 16th 2009, 5:01pm 269 views 0 likes 1 shares 0 comments