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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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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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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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Yo Yo,, Thanks again for letting me crash your pad this past weekend. Eugene is a cool town. I'm getting mobile updates from you when you tweet your training at Athlinks. Give me a call this week sometime if you need some Strength training advice. Talk to you soon. Log your training.
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Newest Content Additions |
11 Entries |
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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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Added a WDYDT Entry.
WDYDT for Wednesday, November 4, 2009
Mile, 3 x 800, Mile on XC Loop (Mill Creek)- [503, 229, 234, 236, 505] by myself. Good weather. My legs didn't exactly show up today. Last mile tho went thru in 2:40 and closed in 2:25. 2.5 mile cooldown.
8 miles total.
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Added a WDYDT Entry.
WDYDT for Tuesday, November 3, 2009
9-mile training run + 4 hill sprints. Felt fine.
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Added a WDYDT Entry.
WDYDT for Monday, November 2, 2009
42 min. recovery run to Loose Park. Today was the definition of a true autumn.
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Added a WDYDT Entry.
WDYDT for Sunday, November 1, 2009
1st place in the Cliff Hanger 5k in Kansas City in 16:44. More like a tempo run. Also the lead bike told me the course is "a little long". 7 miles total.
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Added a WDYDT Entry.
WDYDT for Saturday, October 31, 2009
8 mile training run. Feeling better.
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Added a WDYDT Entry.
WDYDT for Monday, October 26, 2009
7.5 mile training run on TTT.
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Added a WDYDT Entry.
WDYDT for Sunday, October 25, 2009
12 mile long run with a large group. Legs feel banged up from the weekend working at MLS game.
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Added a WDYDT Entry.
WDYDT for Thursday, October 22, 2009
Fartlek workout: 5,4,3,2,1,4,3,2,1,3,2,1,2,1,1 with 1min. rest. Under 5:10 pace for 4s and 5s. Between 4:20-4:45 pace on 3s, 2s, and 1s. Felt really good and rested. Feeling a bit like I did back in March this year.
10 miles total
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Added a WDYDT Entry.
WDYDT for Wednesday, October 21, 2009
8.5 mile training run on TTT + drills + 6 barefoot strides
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Added a WDYDT Entry.
WDYDT for Tuesday, October 20, 2009
7 mile training run on trolley track.
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