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Courses

12 3

Name	Distance ▲	Actions
Pi Mile Run 5K
Suzy's Run 10K 2009
Dickens Race 2011
Tyranena Beer Run Half Marathon
10 min x 4 @ tempo; 2 min rec; c/d
8 at goal MP
Strength Intervals - 4 x 1 mile @ 7:35; .5 rec
Naperville Half
Crazylegs Classic
Twilight 10k
Packer 5K
Random Route
1200 m x 4; 2 min rec
Madison Mini Marathon
GD Trail
Greece
Strength Intervals 4x1 mi (7:35); .5 rec
Crazylegs with James
RACE FOR THE CURE
2 x 2 mile strength intervals; 1 mi rec
Berbee Derby 10k
St. Dennis Festival 5k
11 w/5x600m; 90 sec rec
Capitol Mile 2008
Twin Cities Marathon
GMP
FF BRACKET CHALLENGE
Packers 5K
Shamrock Shuffle 5K
GOTR 5K
3 x 10 min @ tempo; 2 min rec
Oregon Fun Run 5K
2009 Capitol Mile
5 x .63 @ tempo (7:17); .25 rec
Wyoming
DES MOINES MARATHON
2010 Zoo Run Run
Gilda's Run
Madison Marathon 2008
Suzy's Run 5K
TLH
BERBY DERBY
Moosehead Lake
2011 Shamrock Shuffle 10K
Boston Marathon
MERITER NURSES RUN 5K
GOOD NEIGHBOR FESTIVAL
Grand Rapids Marathon 2007
Hoot Hoot Hustle 5k - JAMES
GOTR
10 with 10 Striders
5x1000 meters; 2 min recovery
800s @ 5k; 30 sec rest; 200 at mile pace on hill
8 with 8 striders
6 x 1 mi strength intervals (7:23); .5 rec
PI Mile 10K
LAKE MONONA 20K
Rowdy Rehearsal Run
Glacial Drumlin Trail
Run at GOTR
Run For the Rock 2009
5 progressive (TM)
Literacy Run 2010
3 x 1 mile (@7:17); .25 rec
Chicago
DIVA DASH
2013 Shamrock Shuffle
ASC 10K
Capitol Mile
Nashville
Hot 2 Trot 5k
GOTR ROw
St. Marks Trail
10 w/ 5 @ tempo
4 x .5 w/ 30 sec recoveries; 2 x .25
2009 Chicago Marathon
NEW YEARS DAY DASH
3 x 1 mile intervals
Belleville Fun Run
2010 Bucky's Race for Rehab
30 minutes easy with John
Madison Mud Run
Belleville Fun Run 10K 2009
Arizona
Green Bay Marathon
2009 Illinois Marathon
Progressive Run
Chicago Marathon
Wisconsin Marathon
7 @ GMP
GOTR RRR
Cottage Grove
Her Madison Half
400s
2009 Race Judicata
Color Me Rad
CAMBRIDGE 5K
6 x 300m; 2 x 150m
Dallas
TOUGH MUDDER

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