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Since 9/8/2007
 Keith Laverty
Also go by White Lightning.
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WD YDT (What did you do today?) |
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61 min. training run at Shawnee Mission Park. Did not lack hills.
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keith pick up the phone!!!!!
Whazzzzzzzzz up
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Hey Keith, wow that is great I hope your doing well. My summer went by in a heart beat, but that's how things go when your busy I guess. Last month I ran 10 Mile Medtronic race in Minneapolis and did well. I ran 48:15, which was good for ninth place overall.
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Yo yo hey I haven't forgot about you. Working on the start of the Athlinks elite stuff. I'll give you a call to chat about strength work. Right now just get in a general plan. Core, Legs and a little upper body work.
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Hell yea! I like the song of the run. Keep training hard.
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Are you settled? How is training?
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Keith? How is everything in your city? I'm looking for a competitive 10k road race in Oregon sometime in October and I was curious if you knew of any races?Ideally, I'm looking for the runners to be running close to 29:00 or better. Thanks and keep running fast!
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I like the profile pic. How is the strength training coming along?
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Keith! So I thought I'd let you know, that now even Jimmy believes you cannot win that final race at COC. I told you man... I know you're White Lightning and everything, but this race isn't for the weary. But if you do end up coming down and proving us wrong, I don't know what I'd do but for your information, last year's winning time for the final was 15:11. And currently the course record... Let me know. Aug. 20th... keep the date open, haha.
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Newest Content Additions |
12 Entries |
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Added a WDYDT Entry.
WDYDT for Friday, November 20, 2009
61 min. training run at Shawnee Mission Park. Did not lack hills.
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Added a WDYDT Entry.
WDYDT for Thursday, November 19, 2009
1 hour training run on Trolley. Felt fine. Next race on tap: Next Thursday in Overland Park, KS.
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Added a WDYDT Entry.
WDYDT for Tuesday, November 17, 2009
Hilly fartlek w/ Smoke- 4 sets of 3, 2, 1 min. at race pace with 1 min. rest throughout. About 40 degrees and rain. 24 min. cooldown. Felt okay, very solid effort. Legs still recovering from the long weekend (and long drive).
12 miles total.
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Added a WDYDT Entry.
WDYDT for Monday, November 16, 2009
Rest day.
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Added a WDYDT Entry.
WDYDT for Saturday, November 14, 2009
Alumni 5k Cross-country race in Ypsilanti, very low-key. Course was extremely slow with a lot of turns and hills. Sit and kick race as well.
3rd place overall. Strong kick, almost got 2nd.
11 miles total.
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Added a WDYDT Entry.
WDYDT for Friday, November 13, 2009
Easy 5-miler. Drills + Strides.
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Added a WDYDT Entry.
WDYDT for Thursday, November 12, 2009
No run today. Had to drive from Kansas City to Ann Arbor, MI- 12 hours!
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Added a WDYDT Entry.
WDYDT for Wednesday, November 11, 2009
45 min. maintenance run. Night run.
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Added a WDYDT Entry.
WDYDT for Tuesday, November 10, 2009
4 x XC-mile with only 1 min. rest-- [5:14, 5:04, 4:58, 4:55]. 22 min. cooldown. 9 miles total. Felt fresh even after a tough weekend.
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Added a WDYDT Entry.
WDYDT for Monday, November 9, 2009
4 mile recovery run to Loose Park. AMAZING weather.
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Added a WDYDT Entry.
WDYDT for Sunday, November 8, 2009
13 mile long run w/ Paul. Felt pretty good. Getting ready to race next weekend.
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Added a WDYDT Entry.
WDYDT for Saturday, November 7, 2009
Fartlek workout: 1,2,3,4,5,4,3,2,1 min. on with 1 min. rest. Weather feels like summer- 75 and sunny. Tough workout. 8 miles.
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