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Since 3/30/2006

Alex Muntefering is  a MemberAlex Muntefering

Age: 19
Gender: Male
Received the 2009 South Dakota Cross Country Runner of the Year award. It wasn't possible without my family, coaches, teammates, friends, and most importantly, God!
WDYDT
(What did you do today?)
35 minute recovery run at 7 minute pace. 5 miles total. Pretty muggy out. Legs felt a bit tired.
 
Most Recent Races
See all 51 Races
11/29/08 —  Kenosha, WI
15:43
11/15/08 —  Sioux Falls, SD
16:00
10/25/08 —  Huron, SD
16:25
8 Entries
Message Wall
at 7:10 PM Jun 20
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Ya, you got it. and thanks
at 10:20 AM Jun 19
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Nice, you should do great. 1:50.xx?? Im sure you will get that. And ya im training for the USATF JO Regionals in omaha in mid july. Good luck in Eugene, that should be fun.
at 6:22 PM Jun 15
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Hey, awesome PR at that midwest gala, that was sweet. are you running any other meets?
at 10:59 PM Jun 10
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Hi Guys, We're teaming up with Ken Glah at Endurance Sport Travel for our Kona trip which should be great. They currently have some last minute spaces for IM Lake Placid and Switzerland. If you, or anyone you know is intersted contact Ken via (Click for the Link ...) - let them know we put you onto them Cheers John
at 5:47 PM May 31
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at 7:41 PM May 29
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Great job today!!
at 9:33 AM May 14
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The link is to the Midwest Distance Gala.. (Click for the Link ...)
at 9:32 AM May 14
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Newest Content Additions
12 Entries
Tuesday, June 30, 2009
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Added Comments Added a Comment.
Added Comments for Image: "hyvee2009"
That's crazy brew
Thursday, June 18, 2009
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New "WDYDT for Thursday, June 18, 2009" Added a WDYDT Entry.
WDYDT for Thursday, June 18, 2009
35 minute recovery run at 7 minute pace. 5 miles total. Pretty muggy out. Legs felt a bit tired.
Sunday, April 19, 2009
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New "WDYDT for Sunday, April 19, 2009" Added a WDYDT Entry.
WDYDT for Sunday, April 19, 2009
15 minute shake out run. 2.19 miles. 6:51 pace. Beautiful evening out. It was refreshing to run on the gravel roads near my home again. Right hamstring is sore today. It loosened up on the run. Wharton Stretches.
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New "WDYDT for Sunday, April 19, 2009" Added a WDYDT Entry.
WDYDT for Sunday, April 19, 2009
15 minute shake out run. 2.19 miles. 6:51 pace. Beautiful evening out. It was refreshing to run on the gravel roads near my home again. Right hamstring is sore today. It loosened up on the run. Wharton Stretches.
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New "WDYDT for Sunday, April 19, 2009" Added a WDYDT Entry.
WDYDT for Sunday, April 19, 2009
15 minute shake out run. 2.19 miles. 6:51 pace. Beautiful evening out. It was refreshing to run on the gravel roads near my home again. Right hamstring is sore today. It loosened up on the run. Wharton Stretches.
Friday, April 17, 2009
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New "WDYDT for Friday, April 10, 2009" Added a WDYDT Entry.
WDYDT for Friday, April 10, 2009
13 minute WU. Stretched and did pre-workout drills. 200 in 28, full recovery. 200 in 26, full recovery. 600 time trial in 1:22.8 (26.5, 54 flat). Had some left in the tank for sure. Should have dipped below 1:22. Still a new 600 PR by over a second! Full recovery after the 600. 200 in 27, full recovery. 200 in 27. Cook Drills. 13 minute cool down.
Note: Ran the 600 in the Nike Zoom Victories without any special insole. That's the first time I have been able to do this! AMAZING DAY!
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New "WDYDT for Sunday, April 12, 2009" Added a WDYDT Entry.
WDYDT for Sunday, April 12, 2009
Day off.
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New "WDYDT for Monday, April 13, 2009" Added a WDYDT Entry.
WDYDT for Monday, April 13, 2009
Pre-race: 20 minute easy run and 4X10 second strides.
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New "WDYDT for Friday, April 17, 2009" Added a WDYDT Entry.
WDYDT for Friday, April 17, 2009
Pre-race: 15 minute easy run and 3X10 second strides.
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New "WDYDT for Wednesday, April 15, 2009" Added a WDYDT Entry.
WDYDT for Wednesday, April 15, 2009
Easy 30 minute recovery run. Tight right hamstring.
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New "WDYDT for Tuesday, April 14, 2009" Added a WDYDT Entry.
WDYDT for Tuesday, April 14, 2009
Wagner meet. 15-20 mph wind into home stretch. 1600-4:27.18(62, 68, 69, 68) ; sprint medley- 3:43.92 (1:59 split 56, 63); 3200-10:03 (4:56, 5:07). Ran completely by myself every step of the way. Had a lot left in my tank. It was weird getting used to race pain again. It had been 4.5 months since last race.
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New "WDYDT for Thursday, April 16, 2009" Added a WDYDT Entry.
WDYDT for Thursday, April 16, 2009
10 minute WU. 200, 300, 200, 300, 200. 3 minutes rest after 200s and 2 minutes rest after 300s. 26, 40, 26, 40, 27. Ran mostly with wind. Felt easy peasy. 1 set of Cook drills. 10 minute cool down.
Alex's Friends.
Alex has 108 Friends
Brad Anderson
Tyler Van Peursem
Andy Coy
Mason Tran
Madison Holland
Tim Nutley
Bobby Langner
Todd Fiegen