Calvin Miller tune 🎸

Week 1: 40 miles Mon to Sun (Feb 5-11)

Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides

Strava blog

Monday, December 26, 2011

Boxing day 10 miler 60:11, (6:02/m) 17th overall

Untitled by runperryrun at Garmin Connect - Details
Boxing day 10 miler 60:11, (6:02/m)
17th overall

2010 2011
5:58 5:47
5:51 5:44
5:55 5:54
6:07 5:49
6:12 5:59
6:13 6:16
5:53 6:03
6:37 6:34
5:55 5:44
5:58 5:49

Thursday, December 22, 2011

Monday, December 19, 2011

10 miles roads 61:11 (6:07/m)

Untitled by runperryrun at Garmin Connect - Details
10 miles roads 61:11 (6:07/m)
6:17, 6:00, 5:59, 6:17, 6:14, 6:08, 6:12, 6:10, 6:05, 5:43

Saturday, December 17, 2011

6 miles 40:11(6:42/m)

Untitled by runperryrun at Garmin Connect - Details
6 miles with Jeff roads 40:11(6:42/m)
7:27, 6:38, 6:27, 6:16, 6:15, 7:05

Wednesday, December 14, 2011

Monday, December 12, 2011

easy 7.5 miler, 57:58 (7:44/m)

Untitled by runperryrun at Garmin Connect - Details
easy 7.5 miler, 57:58 (7:44/m)
7:48, 8:56, 7:19, 7:17, 7:08, 7:33, 7:35, 4:18(1/2 mile)

Sunday, December 11, 2011

10 miles 63:44 (6:22/m)

Untitled by runperryrun at Garmin Connect - Details
10 miles with Jeff, 63:44 (6:22/m) windy windy windy, roads legs felt solid, breathing well, too bad it was so windy, couldn't gauge my fitness.
6:13, 6:09, 6:03, 5:55, 6:17, 6:36, 6:49(wind), 6:20, 6:27, 6:50(wind)
2 mile cool down

Thursday, December 8, 2011

6 miles, 40:49 (6:48/m)

Untitled by runperryrun at Garmin Connect - Details
6 miles 40:49 (6:48/m) with Jeff on the roads
7:03, 6:27, 6:38, 7:01, 6:55, 6:41

Tuesday, December 6, 2011

Hills 8 X Brock hill

1 mile warm-up, 8 X Brock hill, 1 mile cool down

Sunday, December 4, 2011

12 miles 1:19:16 (6:36/m)

Untitled by runperryrun at Garmin Connect - Details
12 miles with Jeff 1:19:16 (6:36/m)
7:19, 6:59, 6:37, 6:40, 6:54, 6:32, 6:31, 6:04, 6:18, 6:22, 6:19, 6:35

Saturday, December 3, 2011

Track 12 X 400 (100 jog)

1 mile warm-up, 12 X 400 (100 jog recovery) 1 mile cool down

Thursday, December 1, 2011

Wednesday, November 30, 2011

5 miler roads, 28:57 (5:47/m)

Untitled by runperryrun at Garmin Connect - Details
5 miler roads, 28:57 (5:47/m) in pelham, went out a bit too fast on this one,
I was wondering why I felt winded
5:34, 5:48, 5:52, 5:57(uphill), 5:42

Sunday, November 27, 2011

Saturday, November 26, 2011

10 X 1 mile (200 jog rec) Track

10 X 1 mile with 200 jog recovery,
5:53, 5:45, 5:47, 5:48, 5:48, 5:48, 5:48, 5:50, 5:51, 6:00(wind unreal)
= 58:18 for a flat 10 miles

Thursday, November 24, 2011

6 miles 41:23 (6:53/m)

Untitled by runperryrun at Garmin Connect - Details
6 miles 41:23 (6:53/m)with Jeff on the roads
7:22, 6:38, 6:36, 6:59, 7:00, 6:41

Wednesday, November 23, 2011

7 miles easy

7 miles trails easy run, sore legs from hills, back has improved...no deep breathing though :)

Tuesday, November 22, 2011

5 X hydro hill 2:38's

1.5 warm-up, 5 X Hydro hill in 2:38, jog back down the hydro and 1 mile cool down
My back is still sore from the candy cane(muscle pull), legs are now sore from the hillwork, tomorrow will be a tough day getting up out of bed :)

Sunday, November 20, 2011

5k 17:22 3rd overall

Untitled by runperryrun at Garmin Connect - Details
Candy Cane 5 k long course it's 5.25 km,not sure why it's not measured right, I have done this race 3 years in a row and every year comes out .25 over or 40 seconds or so
Anyhow, the conversion is equivalent to a 17:22 5k

Wednesday, November 16, 2011

Tuesday, November 15, 2011

5 X 400 (30 sec rest)

1 mile warm up, 5 X 400(30 sec rest) on the roads 1 mile cool down

Sunday, November 13, 2011

12 miles trails 1:22:19 (6:51 /m)

Untitled by runperryrun at Garmin Connect - Details
12 miles with Jeff trails 1:22:19 (6:51 /m)
7:16, 6:35, 6:41, 7:13, 6:32, 6:58, 6:36, 6:51, 6:37, 6:59, 6:55, 6:57

Saturday, November 12, 2011

easy 10 miles, 1:14:59 (7:30/m)

Untitled by runperryrun at Garmin Connect - Details
easy 10 miles leaf covered trails, 1:14:59 (7:30/m)
7:16, 8:05, 7:16, 6:53, 7:04, 7:35, 7:09, 7:41, 7:32, 8:21

Friday, November 11, 2011

Wednesday, November 9, 2011

10 X 400 (30 sec recovery) roads

1 mile warm-up, 10 X 400 (30 sec recovery) roads, 1 mile cool down

Monday, November 7, 2011

Sunday, November 6, 2011

12 miles, 1:25:05 (6:45/m)

rockway by runperryrun at Garmin Connect - Details
12 miles with Jeff into rockway 1:25:05 (6:45/m)
7:21, 6:49, 6:43, 6:20, 7:16, 7:06, 6:39, 6:29, 6:34, 6:18, 6:33, 6:49

Saturday, November 5, 2011

late night 5 miler, 29:27 (5:53/m)

southend 5 miler by runperryrun at Garmin Connect - Details
2nd 5 miler, 29:27 (5:53/m)
6:09, 5:58, 5:51, 5:41, 5:43

afternoon 5 miler 29:20 (5:52/m)

Untitled by runperryrun at Garmin Connect - Details
5 miles fast on the roads in Pelham, 29:20 (5:52/m)
5:53, 5:52, 5:48, 5:56 (uphill on 5th street louth) 5:48
1 mile cool down

Thursday, November 3, 2011

Tuesday, November 1, 2011

Monday, October 31, 2011

10 X 400 (30 sec rest) VO2 max work

1 mile warm-up, 10 X 400 (30 sec rest) VO2 max work, 1 mile cool down

Sunday, October 30, 2011

10 miles roads 1:08:49 (6:53/m)

Untitled by runperryrun at Garmin Connect - Details
10 miles with Jeff on the roads out to Rockway and back
1:08:49 (6:53/m)
7:36, 7:06, 6:54, 6:54, 7:02, 6:31, 6:32, 6:39, 6:44, 6:45

Saturday, October 29, 2011

5k 17:40 8th overall

Untitled by runperryrun at Garmin Connect - Details
Jackolanern 5k, went out faster than usual, paid for it,
anyhow 17:40 8th overall

Wednesday, October 26, 2011

2 miles steady 11:59

roads, 1 mile easy, 2 miles steady 5:59, 6:00

Monday, October 24, 2011

10 X 200 roads

1 mile warm-up, 10 X 200, 1 mile cool down

Saturday, October 22, 2011

3 X 1 mile roads 5:30/5:30/5:29

6 miles total, 1 mile warm-up, some strides, 3 X 1 mile 3 min rest 5:30, 5:30, 5:29 on road/lockhart, 2 mile cool down

Thursday, October 20, 2011

Tuesday, October 18, 2011

5.02 miles 30:07 (5:59/m)

Untitled by runperryrun at Garmin Connect - Details
5.02 miles steady 30:07 (5:59/m)
went a bit over 5
6:17, 6:00, 5:53, 6:01, 5:45

Monday, October 17, 2011

7 miles 18 X 1 min hard/steady

Untitled by runperryrun at Garmin Connect - Details
7 miles, 51:50 (7:24/m) easy mile 18 X 1 min hard 1 steady 1.5 mile cool down......
7:47, 6:58, 7:40, 7:38, 6:38, 6:59, 8:00

Sunday, October 16, 2011

Saturday, October 15, 2011

3 X 1 mile trail 5:28/5:32/5:28

6 miles total
2.5 mile easy, 3 X 1 mile along the 12mile creek Glendale to tressel, tressel to glendale, and glendale to tressel....5:28/5:32/5:28, not bad considering the rain and wind. 1.5 easy cool down.
Hope the weather is good for the Scotia Bank marathon tomorrow....Rob Watson and Reid Coolsaet will be hammering!

Thursday, October 13, 2011

6 miles 40:48 (6:48/m)

Untitled by runperryrun at Garmin Connect - Details
6 miles with Jeff roads 40:48 (6:48/m)
7:11, 6:38, 6:45, 6:46, 6:47, 6:36

Wednesday, October 12, 2011

Tuesday, October 11, 2011

4.20 miles trails roads 29:16 (6:58/m)

Untitled by runperryrun at Garmin Connect - Details
4.20 miles trails roads 29:16(6:58/m)
10 X 2 min pick ups (1 min jog in between)
7:23, 7:04, 6:49, 6:43

Monday, October 10, 2011

easy 6

Untitled by runperryrun at Garmin Connect - Details
easy 6 with Jeff on trails, 46:47 (7:47/m)
7:41, 7:43, 8:14, 8:05, 7:29, 7:30

Sunday, October 9, 2011

12 miles 1:23:21 (6:56/m)

Untitled by runperryrun at Garmin Connect - Details
Roads with Jeff, 12 miles 1:23:21 (6:56/m)
7:11, 6:44, 6:56, 6:46, 6:53, 6:54, 6:57, 6:53, 7:12, 7:07, 7:01, 6:40

Saturday, October 8, 2011

Friday, October 7, 2011

6 X 100 race tune up

6 X 100 race tune up
1 mile easy, 6 X 100 meters strides, 1 mile cool down

Wednesday, October 5, 2011

8 X 200 roads (race Sat)

5 miles total, 1.5 mile warm-up, 8 X 200 roads (200 recovery) 1.5 cool down

Tuesday, October 4, 2011

Monday, October 3, 2011

Sunday, October 2, 2011

sat 6 X 400 roads(5 miles)

sat 6 X 400 roads(5 miles) with Paul in Buckhorn

Thursday, September 29, 2011

3 miles roads 16:46 (5:35/m)

Untitled by runperryrun at Garmin Connect - Details
1 mile warm-up 4 strides, roads
3 miles roads 16:46 (5:35/m)
5:33, 5:29, 5:40
2 mile cool down

Wednesday, September 28, 2011

7.11 miles 3 hills course 51:16 (7:12/m)

7.1 miles (7:12/m) with Jeff, home hydro hill, merrittvile, decew pelham back home 51:15
7:14, 8:00, 7:14, 7:00, 6:31, 7:35, 6:49

Tuesday, September 27, 2011

Monday, September 26, 2011

Sunday, September 25, 2011

Track 8 X 600 (1 min rec)

Track 8 X 600 (1 min rec)
1 mile warm-up, 4 strides
1:52/1:52/1:53/1:54/1:52/1:53/1:53/1:54
1 mile cool down with Mark :)

Thursday, September 22, 2011

Wednesday, September 21, 2011

easy 6

Untitled by runperryrun at Garmin Connect - Details
easy recovery 6 miles, 51:28 (8:34/m)
8:29, 10:11.9, 9:09, 8:00, 7:36, 7:58

Tuesday, September 20, 2011

Monday, September 19, 2011

Track 12 X 400 (1 min recovery)

1 mile warm-up, 4 strides,
76, 76, 76, 76,
75, 75, 74, 74,
74, 74, 74, 74
1 mile cool down

Saturday, September 17, 2011

12 miles 1:24:48 (7:04/m)

Untitled by runperryrun at Garmin Connect - Details
12 miles with Jeff roads 1:24:48 (7:04/m)
7:19, 7:00, 7:00, 6:55, 7:00, 7:01, 6:50, 6:58, 7:00, 7:16, 7:01, 7:19

Friday, September 16, 2011

6 miles 48:29 (8:04/m)

easy 6 miles with Polly trails, 48:29 (8:04/m)

Thursday, September 15, 2011

6 miles 40:24 (6:44/m)

Untitled by runperryrun at Garmin Connect - Details
6 miles 40:24 (6:44/m) roads with Jeff, 1 mile warm-up, 9 X 2 min fast 1 min easy recovery, 1 mile cool down
7:34, 6:23, 6:22, 6:24, 6:24, 7:11

Wednesday, September 14, 2011

7 miles, 52:46 (7:31/m)

Untitled by runperryrun at Garmin Connect - Details
7 miles, 52:46 (7:31/m) 3 easy 3 steady, 1 easy
7:54, 9:27, 8:13, 6:34, 6:26, 6:15, 7:51

Tuesday, September 13, 2011

6 miles easy

Untitled by runperryrun at Garmin Connect - Details
6 miles 48:17 (8:02/m) easy recovery run on trails
7:48, 9:10, 8:09, 7:46, 7:25, 7:55

Monday, September 12, 2011

5 miles trails 36:01 (7:11/m)

Untitled by runperryrun at Garmin Connect - Details
5 miles trails up hydro hill in 36:01 (7:11/m)
18 X 1 min fast 1 min jog recovery within the run.
7:02, 7:58 (hydro hill), 6:59, 6:47, 7:09

Saturday, September 10, 2011

5k race 17:19

Untitled by runperryrun at Garmin Connect - Details
5k road race 1st overall, 17:19
3:18 at the km, 5:23 at the mile
felt good

Wednesday, September 7, 2011

4 miles (8 X 200 tune-up)

1 mile warm-up, 8 X 200 fast with 200 jog recovery, 1 mile cool down

Tuesday, September 6, 2011

Monday, September 5, 2011

2 miles

1 mile jog, 1 mile 5:50.......flat.

Saturday, September 3, 2011

9 miles 1:06:06 (7:20/m)

Untitled by runperryrun at Garmin Connect - Details
9 miles trails with Jeff, 1:06:06 (7:20/m)
7:10, 6:55, 7:28, 7:27, 7:26, 6:59, 7:49, 7:17, 7:28

Friday, September 2, 2011

3 miles 17:25 (5:47/m)

Untitled by runperryrun at Garmin Connect - Details
1 mile warm-up, 3 mile tempo 17:25 (5:47/m)
5:44/5:52/5:46
1 mile cool down

Thursday, September 1, 2011

Wednesday, August 31, 2011

Tempo run progress

four 3 milers complete on the roads

1) 18:15 (6:04/m) 6:09, 5:54, 6:09
2) 17:59 (6:00/m) 6:06, 5:58, 5:52
3) 17:41 (5:52/m) 6:11, 5:41, 5:46
4) 17:16 (5:44/m) 5:44, 5:50, 5:39

3 miles 17:16 (5:44/m)

Untitled by runperryrun at Garmin Connect - Details
3 miles, 17:16 (5:44/m), 5:44/5:50/5:39 1 mile warm-up
(different route, 3rd street louth out to hiway 8 back and right on 8th ave into some rolling hills for the last mile

Tuesday, August 30, 2011

Saturday, August 27, 2011

Friday, August 26, 2011

Thursday, August 25, 2011

3 miles 18:15 (6:04/m)

Untitled by runperryrun at Garmin Connect - Details3 miles 18:15 (6:04/m) first tempo run of 14 day cycle every other day
6:09/5:54/6:09

Wednesday, August 24, 2011

6 miles, 42:27 (7:05/m)

6 miles, 42:27 (7:05/m) back from Algonquin trip loosening up legs start 3 mile tempos tomorrow.
7:26, 6:47, 6:53, 7:17, 7:10, 6:49

Friday, August 19, 2011

60 miles week 2 complete

14 day Endurance Stamina Distance work done
120 miles over 14 days, last day was 6,6,6 for 18 miles :)

6.28 miles 47:52 (7:37/m)

Untitled by runperryrun at Garmin Connect - Details
6.28 miles 47:52 (7:37/m) with Paul in Port
7:24, 7:23, 7:53, 7:44, 7:26, 7:40

6 mile road/trails 45:53 (7:38/m)

Untitled by runperryrun at Garmin Connect - Details
6 mile road/trails 45:53 (7:38/m)
7:36, 7:48, 8:05, 7:25, 7:40, 7:13

6 miles trails 43:01 (7:09/m)

Untitled by runperryrun at Garmin Connect - Details
6 miles with Mark on his bike 43:01 (7:09/m)
7:34, 7:01, 6:52, 6:49, 7:12, 7:30

Wednesday, August 17, 2011

8 miles 59:21, (7:24/m)

Untitled by runperryrun at Garmin Connect - Details8 miles 59:21, (7:24/m) trails/roads/hills
8:19, 9:01, 7:42, 7:37, 6:34, 6:52 (Jackson flats hill), 6:44, 6:24

Tuesday, August 16, 2011

9 miles trails, 1:15:05 (8:20/m)

Untitled by runperryrun at Garmin Connect - Details9 miles trails, 1:15:05 (8:20/m)
8:08, 9:10, 7:59, 7:40, 8:14, 8:25, 8:32, 8:14, 8:38

Monday, August 15, 2011

8 miles, 1:04:36 (8:04/m),

Untitled by runperryrun at Garmin Connect - Details8 miles, 1:04:36 (8:04/m), trails, a rough patch, not feeling so great, oh well got er in.
8:17, 9:19, 8:10, 7:46, 7:17, 7:53, 7:30, 8:19

Sunday, August 14, 2011

5 miles, 38:19 (7:39/m)

Untitled by runperryrun at Garmin Connect - Details
5 miles, 38:19 (7:39/m) trails roads easy
8:10, 8:49, 7:29, 7:07, 6:40

Saturday, August 13, 2011

12 miles roads trails with Jeff, 1:28:36 (7:22/m)

Untitled by runperryrun at Garmin Connect - Details
12 miles roads trails with Jeff, 1:28:36 (7:22/m)
7:43, 7:06, 7:01, 7:03, 7:17, 8:33, 7:31, 7:17, 7:17, 7:44, 7:05, 6:53

Friday, August 12, 2011

60 mile week 1 complete

9, 8, 9, 8, 9, 8, 9 distance block.
2 weeks distance, 2 weeks tempos, 2 weeks sharpen, race.

9 miles 1:09:11 (7:40/mile)

Untitled by runperryrun at Garmin Connect - Details 9 miles 1:09:11 (7:40/mile)
8:13, 9:10(hydro hill), 7:30, 7:41, 8:03, 7:51, 8:26, 6:28, 5:42

Thursday, August 11, 2011

8 miles 53:32 (6:40/m)

Untitled by runperryrun at Garmin Connect - Details8 miles 53:32 (6:40/m) roads/trails down in Port Dalhousie 53:32 (6:40/m)
6:47, 6:46, 6:58, 6:34, 6:42, 6:30, 6:33, 6:35

Wednesday, August 10, 2011

9 miles trails 1:11:30 (7:56/m)

Untitled by runperryrun at Garmin Connect - Details9 miles trails 1:11:30(7:56/m)
8:19, 9:16(hydro hill), 8:41, 8:06, 7:33, 7:04, 7:21, 7:17, 7:48.....left achilles time to ice it well and advil it :)

Tuesday, August 9, 2011

8 miles 1:07:34 (8:26/m)

Untitled by runperryrun at Garmin Connect - Details8 miles wet soggy trails, very careful due to tweaked left achilles, 1:07:34 (8:26/m)
8:48, 9:16, 8:25, 8:08, 7:57, 8:30, 7:59, 8:26

Monday, August 8, 2011

9 miles 62:19 (8:01/m)

Untitled by runperryrun at Garmin Connect - Details
9 miles trails/roads 62:19(8:01/m)
7:52, 9:06, 8:11, 7:54, 7:40, 7:58, 7:47, 8:05, 7:40

Sunday, August 7, 2011

8 miles trails 1:03:16 (7:54/m)

Untitled by runperryrun at Garmin Connect - Details
8 miles trails 1:03:16 (7:54/m) left achilles achy.
7:56, 9:04, 8:28, 7:59, 7:16, 7:35, 7:17, 7:34

Saturday, August 6, 2011

9 miles trails 1:10:51, (7:52/m)

Untitled by runperryrun at Garmin Connect - Details
9 miles trails 1:10:51, (7:52/m)
7:59, 9:12 (hydro hill) 7:53, 7:24, 7:34, 8:20, 7:02, 7:43, 7:35

Wednesday, August 3, 2011

Sunday, July 31, 2011

Thursday, July 28, 2011

Track 12 X 400 (100 jog)

6 miles total, with Jeff high humidity, 12 X 400 with 100 jog recovery, 76, 77, 76, 76, 77, 76, 76, 76, 77, 76, 76, 72, 1 mile warmup, strides, 1 mile cool down

Wednesday, July 27, 2011

Monday, July 25, 2011

6 miles total 39:53 (6:38/m) Effingham

Untitled by runperryrun at Garmin Connect - Details
6 miles total 39:53 (6:38/m)
3 uphill in Effingham warm-up, 6:31, 7:07, 7:29
3 steady state 6:09, 6:06, 6:27 through Effingham hills

Sunday, July 24, 2011

Track 400, 800, 1200, 1200, 800, 400 (200 jog recovery)

6 miles total, Track 400 (78), 800 (2:38), 1200 (3:58), 1200 (3:58), 800 (2:38), 400 (71) Recovery 200 jog, 1 mile warm-up, strides, 1 mile cool down

Saturday, July 23, 2011

Thursday, July 21, 2011

Tuesday, July 19, 2011

8 miles total (3 within steady state)

8 miles total, 3 mile warm-up, 3 miles steady state 6:10, 6:12, 6:18
2 mile cool down deer flies unreal on the trails....

Sunday, July 17, 2011

Track 12 X 300 (100 jog)

12 X 300 (100 jog) 56, 56, 56, 56, 55, 56, 56, 56, 56, 55, 55, 52 1 mile warm-up, strides,
1 mile cool down

Friday, July 15, 2011

Track, 4 X 1200, 4:00, 4:00, 4:00, 4:00 (400 jog recovery)

Track, 4 X 1200, 4:00, 4:00, 4:00, 4:00 (400 jog recovery) very tough to hit my times, very windy, legs were tired and breathing a bit laboured.....1 mile warm-up, strides, 1 mile cool down

Wednesday, July 13, 2011

2 miles w/u, 4 miles steady state, 6:41/6:26/6:23/6:44, 2 miles cool down

Untitled by runperryrun at Garmin Connect - Details
Trails, 2 miles w/u, 4 miles steady state, 6:41/6:26/6:23/6:44, 2 miles cool down 4 X 100 strides football field.
Total 8 miles 59:38 (7:26/m)

Tuesday, July 12, 2011

2 w/u, 4 steady state(6:13/6:19/6:12/6:20), 2 easy

Untitled by runperryrun at Garmin Connect - Details
8 miles 57:35(7:11/m)
2 miles easy, 4 steady state(6:13/6:19/6:12/6:20), 2 easy, ankle 100%, no twinges :)

Monday, July 11, 2011

easy 3

easy 3 testing out injury, a couple twinges, and very hot 3 again tomorrow

Friday, July 8, 2011

3 miles

pool run

easy 2 miles (left ankle tweak)

easy 2 miles left ankle not right, progressively worse, pool run weekend till 100%

Thursday, July 7, 2011

Track 12 X 400 (100 jog)

Track 12 X 400 (100 jog)
76, 76, 76, 75, 76, 75, 76, 76, 75, 76, 76, 72
1 mile warm-up strides 1 mile cool down

Tuesday, July 5, 2011

Track 2 x 1.5 miles 8:32, 8:28

Track 2 x 1.5 miles 8:32, 8:28 1 mile warm-up strides and 1 mile cool down, hot and very windy times slower wanted to hit 8:20 for 2 of them oh well next time

Monday, July 4, 2011

Sunday, July 3, 2011

Track 6 X 800 (200 jog)

Track 6 X 800 (200 jog) 2:38, 2:37, 2:38, 2:38, 2:37, 2:36, 1 mile warm-up strides, 1 mile cool down

Saturday, July 2, 2011

12 miles trails

Untitled by runperryrun at Garmin Connect - Details
12 miles on trails with Jeff, not feeling too great, time to refuel.
1:31:17 (7:36/m)

Friday, July 1, 2011

Thursday, June 30, 2011

Track 12 X 400 (100 jog)

1 mile warm-up strides Track 12 X 400 (100 jog) 75, 77, 77, 77, 77, 77, 77, 77, 77, 77, 77, 74 1 mile cool down

Wednesday, June 29, 2011

Track 2 X 1.5 miles

Late night(10pm) Track workout 2 X 1.5 miles 8:36, 8:11, 1 mile warmup-strides and cool down

Sunday, June 26, 2011

Track 4 X 1200, 4:00, 3:59, 4:00, 4:00

Track 4 X 1200 (400 jog) 4:00, 3:59, 4:00, 4:00
1 mile warm-up 5 strides 1 mile cool down

Saturday, June 25, 2011

12.24 miles 1:27:34 (7:09/m)

Untitled by runperryrun at Garmin Connect - Details
12.24 miles roads trails 1:27:34 (7:09/m)
7:28, 6:57, 6:49, 7:00, 6:43, 6:52, 6:59, 7:16, 8:55(hydro hill), 7:12, 6:57, 6:42

Tuesday, June 21, 2011

2 X 1.5 miles roads

Untitled by runperryrun at Garmin Connect - Details
3 miles total 2 X 1.5 miles 8:48, 8:28 on the roads Decew rd Merrittville

Sunday, June 19, 2011

10.35 miles, trails 1:18:37

Untitled by runperryrun at Garmin Connect - Details
10.35 miles, trails 1:18:37
1, 8:22, 2, 8:17, 3, 7:07, 4, 7:03, 5, 6:53, 6, 7:32, 7, 7:55, 8, 7:58, 9, 7:27, 10, 7:26

Saturday, June 18, 2011

5k 17:32 Salmon run, 2nd overall

Untitled by runperryrun at Garmin Connect - Details
Race Salmon run, 1km 3:17, 2k 3:27, 3k 3:30, 4k 3:30, 5k 3:35. 2nd overall, hot humid

Tuesday, June 14, 2011

easy 4 trails race prep

easy 4 trails 8:00/7:20/6:50/6:50=29:00

Sunday, June 12, 2011

Track 3 X 800

1 mile warm-up, 5 strides, 3 X 800 (200 jog) 2:40, 2:38, 2:38 1 mile cool down

Saturday, June 11, 2011

easy 4 miles

easy 4 miles legs not firing today at all

Thursday, June 9, 2011

track 200/300/400 X 5

Track, 1 mile warm-up, 5 strides, 200/300/400 X 5 100 jog mixed it up a bit
38's/59's/79's last one 76
1 mile cool down

Wednesday, June 8, 2011

Tuesday, June 7, 2011

Monday, June 6, 2011

3 miles

pool run

6 miles easy trails

Untitled by runperryrun at Garmin Connect - Details
6 miles easy, 49:00 (8:09/m) recovery run, cutting down on the distance and getting more quality

Sunday, June 5, 2011

12 X 400 Track (100 jog recovery)

1 mile warm-up, 5 strides, Track 12 X 400 (100 jog)
79, 79, 79, 79, 79, 79, 79, 79, 79, 79, 79, 76,
1 mile cool down

Saturday, June 4, 2011

12 miler 1:22:34 (6:52/m)

Untitled by runperryrun at Garmin Connect - Details
12 miler 1:22:34 (6:52/m) with Jeff first 5 miles roads next 7 miles trails
7:09, 6:48, 6:47, 6:42, 6:50, 6:49, 7:06, 6:46, 6:49, 7:02, 6:58, 6:40

Thursday, June 2, 2011

Track 1000, 1000, 800, 800, 800, 400

Track - 1 mile warm-up, 5 strides, 1000-3:28(200 jog) 1000-3:28 (200 jog), 800-2:46 (200 jog), 800-2:46 (200 jog), 800-2:46 (100 jog) 400-79 1 mile cool down

Tuesday, May 31, 2011

Monday, May 30, 2011

Sunday, May 29, 2011

Track 12 X 400 (100 jog), 47 miles for the week

Track 12 X 400(100 jog rec) 1 mile warm-up 5 strides with Jeff, 81, 81, 81, 82, 81, 81, 81, 81, 81, 81, 81, 79, 1 mile cool down.

Saturday, May 28, 2011

12 miler, 1:25:38 (7:08/m)

Untitled by runperryrun at Garmin Connect - Details
12 miler with Jeff roads trails, 1:25:38 (7:08/m)
7:11, 8:05 (hydro), 6:58, 7:04, 7:07, 7:09, 6:56, 6:59, 6:55, 7:09 6:55, 7:02

Thursday, May 26, 2011

Track 5 X 1000 (200 jog)

6 miles total, Track with Jeff, 1 mile warm-up, 5 strides, 5 X 1000 (200 jog) 3:29's, 1 mile cool down

Wednesday, May 25, 2011

9 miles 1:04:31(7:10/m) (middle 3, 17:47)

Untitled by runperryrun at Garmin Connect - Details
9 miles 1:04:31(7:10/m) (middle 3, 17:47)
7:33, 8:29(hydro hill),7:19, 5:50, 5:59, 5:58, 7:43, 7:19, 8:16

Tuesday, May 24, 2011

8 miles trails 55:21 (6:55/m)

Untitled by runperryrun at Garmin Connect - Details
8 miles trails 55:21 (6:55/m) 7:56, 7:25, 7:03, 6:44, 6:20, 6:33, 6:30, 6:45

Monday, May 23, 2011

Track 12 X 400 (100 jog)

Track with Jeff, 1 mile warm-up, 5 strides, 12 X 400 (100 jog rec) 82, 82, 81, 82, 82, 82, 81, 82, 82, 82, 81, 80, very windy. mile cool down

Sunday, May 22, 2011

12 miles, 1:24:49(7:03/m) on trails and roads

Untitled by runperryrun at Garmin Connect - Details
12 miles with Jeff, 1:24:49 (7:03/m)on trails and roads
7:25, 6:54, 6:47, 6:49, 7:03, 7:14, 7:54(hydro hill),6:58, 6:52, 7:01, 6:48, 6:55

Friday, May 20, 2011

race 5k 17:30, 7th overall

Race a 5 k in Buffalo 5:27 at the mile, 17:30, 7th overall

Tuesday, May 17, 2011

Monday, May 16, 2011

Race tune up-Track 12 X 400 (100 jog) 80-81's

Pre-race tune up-1 mile warm-up, 4 strides, Track 12 X 400 (100 jog) 80-81's, 1.5 mile cool down
Calf a bit of a twinge on the cool down but seems okay

Wednesday, May 11, 2011

6 miles on trails, 41:45 (6:57/m)

Untitled by runperryrun at Garmin Connect - Details
6 miles on trails, 41:45 (6:57/m)
7:15, 8:24 (up hydro hill), 6:56, 6:30, 6:03 (down hydro hill) 6:34
Avg HR: 157 bpm

Tuesday, May 10, 2011

Sunday, May 8, 2011

10 miles trails 73:39 (7:21/m) 40 miles for the week

Untitled by runperryrun at Garmin Connect - Details
10 miles trials 73:39 (7:21/m) with SunWoo on her bike
5 mile warm up 5 X 3 min pick ups with 1 min jog recovery
Avg HR: 144 bpm

Saturday, May 7, 2011

Thursday, May 5, 2011

10 miles, 1:16:24 (7:38/m)

Untitled by runperryrun at Garmin Connect - Details
10 miles, 1:16:24 (7:38/m) trails, 2 mile warm-up,
13 X 3 min (1 min jog rest) 1 mile cool down, calf 100% :)
Avg HR: 157 bpm

Tuesday, May 3, 2011

Sunday, May 1, 2011

8 miles trails, 1:02:23 (7:47/m)

Untitled by runperryrun at Garmin Connect - Details
8 mile trail run, 1:02:23 (7:47/m)
into Port with Sun Woo on bike, easy calf tightened up last 3 miles

Saturday, April 30, 2011

10 miles trails 13 X 3min(1min jog)

Untitled by runperryrun at Garmin Connect - Details
10 miles 2 mile warm-up 13 X 3:00(1 min jog) on trails calf stood up but still not 100%, 1:22:46 (8:16/m)
average heart rate 158 bpm

Tuesday, April 26, 2011

easy 3 miles

easy 3 miles calf still not right

Thursday, April 21, 2011

Calf injury

Jogged 1 mile did some strides and right calf tweaked again

Sunday, April 17, 2011

Track, 12 X 200 (200 jog)

Track- 1 mile warm-up, strides, 12 X 200 (200 jog) 40's very windy,
calf still tweaked, pacework, 1 mile cool down

Saturday, April 16, 2011

13 miles 1:30:41 (6:58/m) roads

Untitled by runperryrun at Garmin Connect - Details
13 miles with Jeff, 1:30:41 (6:58/m) calf good until last 2 or 3 miles. I will sink it ice twice 2 nite.
7:06, 6:57, 7:01, 6:42, 6:37, 6:48, 6:45, 6:43, 6:53, 7:26, 7:06, 7:05, 7:25
Avg HR: 152 bpm

Thursday, April 14, 2011

Track 6 X 800 (200 jog recovery)

Track with Jeff, 1 mile warm up strides 6 X 800 off of 200 jog 2:44/2:41/2:44/2:43/2:44/2:41 1 mile cool down
right calf tweaked

Tuesday, April 12, 2011

8 miles trails, 1:06:09 (8:16/m)

Untitled by runperryrun at Garmin Connect - Details
8 miles trails, 1:06:09 (8:16/m) Legs still recovering from 400's
Avg HR: 135 bpm

Monday, April 11, 2011

Sunday, April 10, 2011

Track 6 X 400 (Speed)

1 mile warm-up, 4 strides, 6 X 400 with full recovery jogs, 77, 74, 72, 73, 74, 71, 1 mile cool down (Anaerobic Glycolysis workout)

Saturday, April 9, 2011

Thursday, April 7, 2011

Wednesday, April 6, 2011

6 miles total Track 2 X 1.5 miles (800 jog recovery)

Track 1 mile warm-up, strides, 1.5 miles in 8:18 jog 800 meters 1.5 miles in 8:30
jog 1 mile for a total of 6 miles.
May still be feeling the 15 miler from Sunday.

Saturday, April 2, 2011

8.3 miles roads, 59:52 (7:12/m)

Untitled by runperryrun at Garmin Connect - Details
8.3 miles roads, 59:52 (7:12/m)
Hill workout within run, 2 times hydro hill(Heart rate hit 163, 165), 2 times Jackson flats(HR 163, 163), 2 times Glendale (HR 153, 156)
Avg HR: 145 bpm

Friday, April 1, 2011

Track workout #1, 6 X 400, 3 X 800

Track workout #1(windy)
1 mile war-up strides,
6 X 400(200 jog) 79, 78, 78, 77, 78, 78 jog 400
3 X 800(200 jog) 2:44, 2:44, 2:44
1 mile cool down

Thursday, March 31, 2011

Wednesday, March 30, 2011

5 miles 32:09 (6:25/m)

Untitled by runperryrun at Garmin Connect - Details
5 miles 32:09 (6:25/m) roads
6:45, 6:25, 6:29, 6:22, 6:05
Avg HR: 167 bpm

Monday, March 28, 2011

6 miles, 5 of it in 30:58 (6:11/m)

Untitled by runperryrun at Garmin Connect - Details
5 miles steady state, 30:58, (6:11/m) 1 mile cool down
6:13/6:13/6:00/6:13/6:15
Avg HR: 169 bpm

Sunday, March 27, 2011

Saturday, March 26, 2011

5 miler roads 32:13 (6:26/m)

Untitled by runperryrun at Garmin Connect - Details
Steady 5 miler roads 32:13 (6:26/m)
6:46/6:25/6:23/6:18/6:17
Avg HR: 173 bpm

Thursday, March 24, 2011

Sunday, March 20, 2011

100 mile week complete :)

Now it's time to run fast :)

p.m. 4 miles 28:50 (7:12/m)

p.m. 4 miles 28:50 (7:12/m) on the track with 16 X 50 fartlek
7:50/7:30/7:10/6:20, 100 miles complete for the week

a.m. 10 miles trails 1:25:47 (8:34/m)

Untitled by runperryrun at Garmin Connect - Details
a.m. 10 miles trails 1:25:47 (8:34/m)6 X 50 fartlek
Avg HR: 135 bpm

Saturday, March 19, 2011

p.m. 4 miles

p.m. 4 miles 10 X 50 fartlek (tough day, must eat more carbs)

a.m. 10 miles 1:27:33 (8:45/m)

Untitled by runperryrun at Garmin Connect - Details
a.m. 10 miles 1:27:33 (8:45/m) legs very heavy and breathing not good, all on trails, the trails are drying out a bit.

Wednesday, March 16, 2011

Tuesday, March 15, 2011

Monday, March 14, 2011

p.m. 4.51 miles 40:23 (8:57/m)

Untitled by runperryrun at Garmin Connect - Details
p.m. 4.51 miles 40:23 (8:57/m) trails up hydro hill 4 X 50 fartlek
Avg HR: 144 bpm

a.m. 10 miles, trails/roads, 1:18:06 (7:48/m)

Untitled by runperryrun at Garmin Connect - Details
a.m. 10 miles, trails/roads, 1:18:06 (7:48/m)
Avg HR: 148 bpm 15 X 50m fartleks

Sunday, March 13, 2011

13 miles-1:34:53 (7:17/m)

Untitled by runperryrun at Garmin Connect - Details
13 miles with Jeff up the hydro hill and out merritville to seburn to cataract/decew and down the hydro hill out lockhart and Glenridge riverview in 1:34:53 (7:17/m)

Friday, March 11, 2011

5 easy

5 miles easy in Port with Polly (Bro) good run

Sunday, March 6, 2011

18 miles easy

Untitled by runperryrun at Garmin Connect - Details
18 miles easy, snow and wind, not much you can do about pace. Got it in.

Saturday, March 5, 2011

shamrock run 8k

Untitled by runperryrun at Garmin Connect - Details 2 mile warm-up strides, 8k shamrock run, mile 1, 5:20, mile 2, 5:40, mile 3, 6:00 wicked wind the last 2 miles
30:30 final time calf 100%!!!!
http://score-this.com/2011races/run/110305ShamrockResults.pdf

Thursday, March 3, 2011

3 miles, 22:30(7:30/m)

Finally able to run pain free, calf knot seems to be gone.
7:50/ 7:00 / 7:40

Thursday, February 24, 2011

4 miles easy

Calf is much looser, I ice before 2 hours before I run, deep massage, and calf raises on a stair, seems to be getting the knot out, but it's still there, so slow running 4 miles until it is completely gone. It would be nice to run pain free again :)

Tuesday, February 22, 2011

4 miles easy

easy run calf okay, but not 100%

Wednesday, February 16, 2011

day off ice ice calf

submersed the calf in water and ice 15 minutes run 5 tomorrow and see the progress.

Tuesday, February 15, 2011

Monday, February 14, 2011

3 miles very easy

easy 3 miles roads, getting over the calf heart attack injury, no pain but still feel a bit of a knot.

Saturday, February 12, 2011

4 miles

4 miles, walked 1 mile 300 meters run X 4
calf okay

Monday, February 7, 2011

Thursday, February 3, 2011

6 miles, 45:18 (7:32/m)

Untitled by runperryrun at Garmin Connect - Details6 miles wtih Jeff 45:18(7:32/m), calf knot still there, snowy, windy,
Avg HR: 158 bpm
Max HR: 204 bpm
Avg HR: 85 % of Max
Max HR: 110 % of Max

Wednesday, February 2, 2011

8 miles 16 X 1 minutes pick ups

In the snowstorm 2.5 mile warm-up 16 X 1minute pick ups/2 minutes recovery totaling 8 miles in Effingham
Avg HR: 149 bpm
Max HR: 204 bpm
Avg HR: 81 % of Max
Max HR: 110 % of Max

Tuesday, February 1, 2011

right calf knot injury

Going to take care of this right calf and never do bounding again. Should be good to go by Thursday.....don't want this to become chronic
Click the post to see my injury described by parker

Sunday, January 30, 2011

14 miles in 1:38:39 (7:02)

Untitled by runperryrun at Garmin Connect - Details14 miles in 1:38:39(7:02), 13.65 miles and jog at the end to get to 14 miles with Rodney through some challenging hills. He was flying up the hills.
7:46, 7:17, 6:58, 7:14, 7:20, 7:33, 7:14, 6:45, 6:36, 6:26, 6:38, 7:09, 6:29, 7:06
Avg HR: 156 bpm
Max HR: 196 bpm
Avg HR: 84 % of Max
Max HR: 106 % of Max

Friday, January 28, 2011

8 miles easy

Untitled by runperryrun at Garmin Connect - Details8 miles easy, right calf knot from bounding
Avg HR: 142 bpm
Max HR: 216 bpm
Avg HR: 77 % of Max
Max HR: 117 % of Max

Thursday, January 27, 2011

6 miles 41:56 (6:56/m)

Untitled by runperryrun at Garmin Connect - Details
6 miles with Jeff on the roads footing pretty good 41:56 (6:56/m)
Avg HR: 155 bpm
Max HR: 196 bpm
Avg HR: 84 % of Max
Max HR: 106 % of Max

Wednesday, January 26, 2011

3 miles steady state/hill bounding/

Untitled by runperryrun at Garmin Connect - Details5 mile total 38:54, 3 miles steady state, 6:33/6:18/6:50(snow), last mile poor footing, 2 miles bounding drill X 3, speed drill X 3 on glendale hill pendulums
Avg HR: 157 bpm
Max HR: 205 bpm
Avg HR: 85 % of Max
Max HR: 111 % of Max

Sunday, January 23, 2011

47 miles for the week

12 miles 1:25:38 (7:08/m) avg hr 145 bpm

Untitled by runperryrun at Garmin Connect - Details12 miles with Jeff and Tim in Port 1:25:38 (7:08/m)
Avg HR: 145 bpm
Max HR: 193 bpm
Avg HR: 78 % of Max
Max HR: 104 % of Max

Saturday, January 22, 2011

5 miles 37:36 (7:30/m) slip sliding away

Untitled by runperryrun at Garmin Connect - Details5 miles 37:36 (7:30/m), 1 mile warm-up 3 mile tempo in the ice and snow no traction, 1 mile cool down
Avg HR: 154 bpm
Max HR: 206 bpm
Avg HR: 83 % of Max
Max HR: 111 % of Max

Friday, January 21, 2011

6.2 miles easy with Paul

Untitled by runperryrun at Garmin Connect - Details
Avg HR: 134 bpm
Max HR: 148 bpm
Avg HR: 72 % of Max
Max HR: 80 % of Max

Thursday, January 20, 2011

PM: 42:52(7:06/m) road 6 miler

Untitled by runperryrun at Garmin Connect - Details 42:52(7:06/m) road 6 miler with Jeff roads snowy
Avg HR: 149 bpm
Max HR: 184 bpm
Avg HR: 81 % of Max
Max HR: 99 % of Max

AM: 8 miler out and back 52:41 (6:35/m)

Untitled by runperryrun at Garmin Connect - Details8 miles out and back from shorthills park, hills in effingham and snowy roads 52:41 (6:35/m) 6:14, 6:58, 6:46, 6:37, 6:20, 6:10, 6:10, 7:21
Avg HR: 165 bpm
Max HR: 215 bpm
Avg HR: 89 % of Max
Max HR: 116 % of Max

Tuesday, January 18, 2011

10 miles hills 75:11(7:31/m)

10 mile Effingham run, St. John's Hollow/orchard/sulphur springs/effingham/metler/haist to 1631 sign and then back, out is quite the climb. Out 39:18 back 35:53 for total 75:11 (7:31/m) for 10 miles.

Sunday, January 16, 2011

12.12 miles 1:27 (7:10/m)

Untitled by runperryrun at Garmin Connect - Details 12.12 miles with Jeff 1:27 (7:10/m) snowy roads
Avg HR: 147 bpm
Max HR: 210 bpm
Avg HR: 79 % of Max
Max HR: 114 % of Max

Saturday, January 15, 2011

5 miles slip/slide run

Untitled by runperryrun at Garmin Connect - Details 1 mile warm-up, 3 mile tempo, 1 mile cool down
6:33/6:42/6:33

Avg HR: 159 bpm
Max HR: 182 bpm
Avg HR: 86 % of Max
Max HR: 98 % of Max

Friday, January 14, 2011

8 miles easy

Untitled by runperryrun at Garmin Connect - Details 8 miles easy through effingham snowy roads footing poor 61:51 (7:43/m)
Avg HR: 144 bpm Max HR: 158 bpm,
Avg HR: 78 % of Max Max HR: 85 % of Max

Thursday, January 13, 2011

snowy 6 miler 43:13 (7:11/m)

Untitled by runperryrun at Garmin Connect - Details snowy 6 miler 43:13 (7:11/m) with Jeff on the roads and snow covered footing is getting better.
Avg HR: 149 bpm
Max HR: 167 bpm
Avg HR: 81 % of Max
Max HR: 90 % of Max

Tuesday, January 11, 2011

easy 9 miles

easy 9 miles with 4 X downhill strides after

Monday, January 10, 2011

8 miles 52:30 (6:33/m)

Untitled by runperryrun at Garmin Connect - Details8 miles (52:30) 6:33/m in Effingham out 4 back 4 roads snow packed so footing not great.....did 5 X short hill after the run 6:15, 6:49, 6:49, 6:29, 6:11, 6:16, 7:11


Avg HR: 170 bpm
Max HR: 226 bpm
Avg HR: 92 % of Max
Max HR: 122 % of Max

Back from Florida

Got in a 10 miles on the Tuesday and 3 on the Wed with 2 sets of 10 X 100 striders

Sunday, January 2, 2011

11.10 miler 1:19:13 (7:08/m)

Untitled by runperryrun at Garmin Connect - Details11.10 miles with Jeff roads and trails, 1:19:13 (7:08/m)calves a bit tight but loosened up during the run.

Saturday, January 1, 2011

3 mile race 16:30 (5:30/m), 2nd

Untitled by runperryrun at Garmin Connect - Details Last year I ran 17:00, so good improvement I took it out harder this year and there was no one with me for the first mile. 5:30, 5:40, 5:20 for 2nd overall winner 16:28.

Avg HR: 173 bpm
Max HR: 181 bpm
Avg HR: 94 % of Max
Max HR: 98 % of Max