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Since 3/30/2006

Alex Muntefering

Age: 19

Gender: Male

Parkston, South Dakota, USA

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?)

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.

	Most Recent Races	See all 51 Races
	Midwest Foot Locker Cross Country Championships 2008 11/29/08 — Kenosha, WI	15:43
	Nike Cross Nationals Heartland Regional 2008 11/15/08 — Sioux Falls, SD	16:00
	South Dakota State 'A' Cross Country Meet 2008 10/25/08 — Huron, SD	16:25

8 Entries

Message Wall

	Seth Boomsma wrote at 7:10 PM Jun 20 Deleting ... Ya, you got it. and thanks

	Seth Boomsma wrote at 10:20 AM Jun 19 Deleting ... 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.

	Seth Boomsma wrote at 6:22 PM Jun 15 Deleting ... Hey, awesome PR at that midwest gala, that was sweet. are you running any other meets?

	IMTalk Podcast wrote at 10:59 PM Jun 10 Deleting ... 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

	Andrew Neugebauer (Athlinks) wrote at 5:47 PM May 31 Deleting ... (Click for the Link ...)

	Andrew Neugebauer (Athlinks) wrote at 7:41 PM May 29 Deleting ... Great job today!!

	Andrew Neugebauer (Athlinks) wrote at 9:33 AM May 14 Deleting ... The link is to the Midwest Distance Gala.. (Click for the Link ...)

	Andrew Neugebauer (Athlinks) wrote at 9:32 AM May 14 Deleting ... (Click for the Link ...)

	Newest Content Additions	12 Entries
Friends

Tuesday, June 30, 2009

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That's crazy brew

Thursday, June 18, 2009

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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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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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WDYDT for Sunday, April 19, 2009

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WDYDT for Sunday, April 19, 2009

Friday, April 17, 2009

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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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WDYDT for Sunday, April 12, 2009

Day off.

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WDYDT for Monday, April 13, 2009

Pre-race: 20 minute easy run and 4X10 second strides.

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WDYDT for Friday, April 17, 2009

Pre-race: 15 minute easy run and 3X10 second strides.

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WDYDT for Wednesday, April 15, 2009

Easy 30 minute recovery run. Tight right hamstring.

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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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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.