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

Saturday, December 28, 2013

15 miles, 1:44:54 (6:59/m)

with Jeff
7:29, 6:54, 7:06, 6:54, 7:08,
6:58, 6:57, 7:07, 7:03, 7:02,
6:51, 6:49, 6:49, 6:42, 6:57
http://connect.garmin.com/activity/420866218

Friday, December 27, 2013

Thursday, December 26, 2013

Wednesday, December 25, 2013

6 miles, 42:12 (7:02/m)

Untitled by runperryrun at Garmin Connect - Details
with Jeff, 10 X 1 min fast(jog 1 min rec)
7:35, 6:48, 6:56, 6:38, 7:09, 7:02

Tuesday, December 24, 2013

Sunday, December 22, 2013

14 miles, 1:38:07 (7:00/mile)

Untitled by runperryrun at Garmin Connect - Details
roads with Jeff
7:20, 6:53, 7:07, 6:57, 7:13, 6:55, 6:55,
6:51, 6:59, 7:05, 6:55, 6:54, 7:04, 6:52

Saturday, December 21, 2013

5k, 17:16 (5:34/m), 2nd overall

Felt good, didn't wear a watch,
but heard the mile 5:15, ran with leader
or it was no-mans land:) with him till
2.5 miles and he pulled away:)
http://www.webscorer.com/racedetails?raceid=16737&did=19330

Wednesday, December 18, 2013

Tuesday, December 17, 2013

5 miles, 35:17, (7:03/m)

Untitled by runperryrun at Garmin Connect - Details
with Jeff on the snowy roads.....10 X 1 min fast 1 easy
7:49, 6:36, 6:54, 6:29, 7:27

Sunday, December 15, 2013

13 miles, 1:33:13 (7:10/m)

Untitled by runperryrun at Garmin Connect - Details
with Jeff on snowy roads
7:42, 6:58, 7:19, 6:58,
7:12, 6:59, 7:18, 7:03,
7:25, 7:08, 6:51, 6:48, 7:26

Thursday, December 12, 2013

Tuesday, December 10, 2013

9 miles, 65:00 (7:13/m)

Untitled by runperryrun at Garmin Connect - Details
with Jeff on the trails to port and back
snowy, cold windy:) but trail frozen bonus
7:08, 7:15, 7:19, 7:20, 6:48,
7:09, 7:14, 7:02, 7:39

Sunday, December 8, 2013

9 miles 73:15 (8:08/m) 63 miles for the week

Untitled by runperryrun at Garmin Connect - Details
short hills trails with bro Paul
7:55, 7:45, 7:48, 9:12 (decew hill), 
7:30, 8:03, 8:11, 9:05 (hydro hill), 7:43

Saturday, December 7, 2013

4 miles, 27:25 (6:51/m)

Untitled by runperryrun at Garmin Connect - Details
7:12, 6:42, 6:51, 6:37

5 miles

1 mile warm-up, Reindeer 5k Buffalo
race 3.1 miles 17:53, 3rd overall
Got to the race 5 minutes b4 it started:) no warm-up
1 mile cool down
http://www.buffalorunners.com/results/2013/Reindeer13.htm

Friday, December 6, 2013

easy 9 miles, 68:23 (7:35/m)

7:35, 7:33, 8:20, 8:14, 7:24, 7:23, 7:39, 7:43, 7:32

Thursday, December 5, 2013

Monday, December 2, 2013

Sunday, December 1, 2013

7 miles (4 X 1200 within)

1 mile warm-up some striders...
4 X 1200 off 2 minutes
progression 4:26, 4:23, 4:19, 4:13
4 mile cool down

Saturday, November 30, 2013

2:11:24 for coolsaet (hit 1:31:34 @30k 2:08 pace) 6th overall

12 miles, 1:28:27 (7:22/m)

roads/trails/hills
7:43, 7:03, 7:11, 8:24 (hydro hill) 7:12, 7:19,
7:33, 6:51, 7:48(decew hill), 7:14, 6:57, 7:07
garmin stats

Thursday, November 28, 2013

5 miles, 35:24(7:04/m)

Untitled by runperryrun at Garmin Connect - Details
with Jeff on the roads,
1 mile easy, did 10 X 1 min hard 1 easy, 1 mile easy
7:39, 6:48, 6:54, 6:38, 7:21


Wednesday, November 27, 2013

5 miles, 31:42 (6:20/m)

Untitled by runperryrun at Garmin Connect - Details
6:26, 6:13, 6:15, 6:20, 6:24
icy roads hard to grip the roads, winter running begins

Sunday, November 24, 2013

56 miles for the week

Build 1 complete 42, 49, 56 miles the past 3 weeks,
now for an easy week and then back to another build
of 9 miles, 10 miles 11 miles (63, 70, 77)

8 miles, 57:45 (7:13/m)

Untitled by runperryrun at Garmin Connect - Details
7:05, 7:03, 7:22, 7:42, 7:14, 7:14, 7:01, 6:59

Saturday, November 23, 2013

8 miles, (7:16/m)

Untitled by runperryrun at Garmin Connect - Details
trails with Jeff into port and back
7:15, 7:12, 7:45, 7:31, 6:58, 7:12, 7:21, 6:55

Friday, November 22, 2013

8 miles, 57:41 (7:12/m)

Untitled by runperryrun at Garmin Connect - Details
7:26, 6:58, 7:04, 7:16, 7:13, 7:09, 7:13, 7:17
http://connect.garmin.com/activity/407448270

Thursday, November 21, 2013

Wednesday, November 20, 2013

8 miles, 53:11 (6:38/m)

Untitled by runperryrun at Garmin Connect - Details
trails to port (10 X 1 min pick ups within)
6:46, 7:06, 6:23, 6:42, 6:23, 6:42, 6:49, 6:15

Tuesday, November 19, 2013

8 miles, 54:57 (6:52/m)

Untitled by runperryrun at Garmin Connect - Details
trails out to port
10 minutes on 5 minutes easy,
got in 3 of them and the last mile for the 4th
6:53, 7:05, 6:52, 6:52, 6:41, 6:44, 7:13, 6:31

Monday, November 18, 2013

8 miles, 51:34 (6:26/m)

Untitled by runperryrun at Garmin Connect - Details
Welland paved trail,
very windy the last 4 miles
6:36, 6:19, 6:19, 6:31, 6:41, 6:29, 6:28, 6:05

Sunday, November 17, 2013

The build

trying a build of 6, 7, 8 milers
spread over 3 weeks to get back fitness

2 weeks complete

week 1
6, 6, 6, 6, 6, 6, 6 = 42 miles
6:44's fastest run (roads)

week 2
7, 7, 7, 7, 7, 7, 7 = 49 miles
6:33's fastest run (trails)

7 miles, 50:21 (7:11/m)

Untitled by runperryrun at Garmin Connect - Details
trails with Jeff, windy
7:20, 7:06, 7:20, 7:06, 7:23, 7:01, 7:01

Saturday, November 16, 2013

Friday, November 15, 2013

Thursday, November 14, 2013

Wednesday, November 13, 2013

7 miles, 48:34 (6:56/m)

Untitled by runperryrun at Garmin Connect - Details
trails to port and back,
windy and chilly
7:02, 7:13, 6:46, 6:47, 6:49, 7:14, 6:39

Tuesday, November 12, 2013

7 miles

easy trail run, garmin died at half a mile:)

Monday, November 11, 2013

Sunday, November 10, 2013

Friday, November 8, 2013

6 miles, 42:16 (7:02/m)

Untitled by runperryrun at Garmin Connect - Details
trails into port
finally injury free,
the soleus muscle in my calf is strong and loose
7:07, 7:23, 6:51, 6:56, 7:16, 6:39

Thursday, November 7, 2013

Wednesday, November 6, 2013

Tuesday, November 5, 2013

Monday, November 4, 2013

Friday, November 1, 2013

3.67 miles, 28:41 (7:48/m)

trails with Jeff
8:01, 7:50, 7:38
.67 5:10

Thursday, October 31, 2013

Tuesday-Sunday calf raise rehab

Doing 6 days of calf raises, 100 each day 5 sets of 20. Monday during the run was always thinking the calf would pop. So running on it isn't really helping........I'll try this one Brad Hudson told me to do it and that guy knows his stuff :)

Monday, October 28, 2013

Friday, October 25, 2013

Thursday, October 24, 2013

Monday, October 21, 2013

2 miler :)

easy 2 miles on trails.........let's try this rehab thing again:)
Calf knot release please

Wednesday, October 16, 2013

2 miles

2 miles and calf stretches and stair drops

Monday, October 14, 2013

Wednesday, October 2, 2013

2 miles

recovering from calf injury, took 12 days off
2 miles trails easy, no pain

Thursday, September 19, 2013

12 miles, 1:22:41 (6:53/m) on grass

8:14, 7:51, 7:46, 7:34,
7:18, 6:52, 6:45, 6:33
6:20, 6:07, 5:42, 5:32

Sunday, September 15, 2013

74 for the week

  • 6
  • 18
  • 10
  • 15
  • 5
  • 13
  • 7

Track 4 X 2k

1 mile warm-up, strides
4 X 2k on the track
7:28, 7:25, 7:23, 7:12
1 mile cool down

Saturday, September 14, 2013

13 miles, 1:32:15 (7:05/m)

Untitled by runperryrun at Garmin Connect - Details
hilly trails with Jeff into Port and back
7:09, 7:06, 7:01, 6:55,
7:09, 7:07, 7:09, 6:51,
7:08, 7:13, 7:02, 7:09, 7:07

Friday, September 13, 2013

Thursday, September 12, 2013

am: 15 miles, 1:52:38 (7:30/m)

Untitled by runperryrun at Garmin Connect - Details
trails
8:44, 7:43, 7:31, 7:19, 7:06
7:12, 7:19, 7:27, 7:27, 7:18
7:34, 7:28, 7:41, 7:48, 6:23

Sunday, September 8, 2013

Progression run

1 mile warm-up, strides
5 mile progression
5:58, 5:53, 5:46, 5:41, 5:32
28:50 (5:46/m)
1 mile cool down

Saturday, September 7, 2013

13 miles, 1:31:30 (7:02/m)

Untitled by runperryrun at Garmin Connect - Details
roads with Jeff, easy run
7:18, 6:48, 7:03, 6:51, 6:57,
7:00, 6:52, 7:02, 7:05, 6:45,
7:18, 7:21, 7:03.

Wednesday, September 4, 2013

Sunday, September 1, 2013

Friday, August 30, 2013

pm: 8 miles, 62:22 (7:47/m)

Untitled by runperryrun at Garmin Connect - Details
trails down to Port an back
7:30, 7:49, 7:57, 8:11, 7:12, 7:58, 7:56, 7:44

am: 8 miles 62:16 (7:47/m)

8:06, 7:48, 7:55, 7:55, 7:46, 7:53, 7:51, 7:21
all on grass

Thursday, August 29, 2013

Tuesday, August 27, 2013

pm: 6 miles, 50:28 (8:24/m)

Untitled by runperryrun at Garmin Connect - Details
roads tired from all the hills in the morning and it was pretty hot in the am
8:26, 7:57, 8:45, 8:21, 8:31, 8:26

am: 8 miles, 67:06 (8:23/m)

Untitled by runperryrun at Garmin Connect - Details
in the hills of effingham :)
8:26, 8:26, 8:27, 8:39, 7:23, 8:25, 8:32, 8:44

Thursday, August 22, 2013

Tuesday, August 20, 2013

6 miles, 41:09 (6:50/m)

Untitled by runperryrun at Garmin Connect - Details
7:17, 6:27, 7:01, 6:30, 6:50, 6:59
6 X 125 striders
easy run with Jeff

Monday, August 19, 2013

Sunday, August 18, 2013

Track, 6 X 800 off 2 minutes rec

1 mile warm-up, strides
6 X 800 of 2 minutes recovery
2:39, 2:38, 2:37, 2:36, 2:34, 2:33
1 mile cool down
with Jeff

Thursday, August 15, 2013

pm: 5 miles, 37:30 (7:30/m)

with Jeff on the roads

Track 3 miles, 16:10

1 mile warm-up, 4 x 100 strides
3 miles, 16:10 (5:23/m)
5:26, 5:24, 5:20
1 mile cool down

Monday, August 12, 2013

Track 3 miles 16:30 (5:30/m)

1 mile warm-up
3 miles, 16:30
5:33, 5:32, 5:25
1 mile cool down

Sunday, August 11, 2013

Saturday, August 10, 2013

10 miles, 71:41 (7:10/m)

Untitled by runperryrun at Garmin Connect - Details
on trails with Jeff
7:14, 7:06, 7:09, 7:01, 7:21,
7:13, 6:51, 7:20, 7:20, 7:01

Friday, August 9, 2013

5 miles 29:10 (5:50/m)

progression run on the roads
6:00/5:57/5:51/5:45/5:37

Tuesday, August 6, 2013

Friday, August 2, 2013

Tuesday, July 30, 2013

pm: 6.31 miles, 51:25 (8:08/m)

Untitled by runperryrun at Garmin Connect - Details
pm: 6.31 miles, 51:25 (8:08/m)
trail run out and back

trails 9.69 miles 1:18:57 (8:08/m)

Untitled by runperryrun at Garmin Connect - Details
am: hilly trail run with Richard and Daniel from the Quarry
9.69 miles 1:18:57 (8:08/m)
8:25, 7:43, 7:49, 8:26, 8:29,
8:43, 8:09, 8:18, 8:17, .69 4:34

Monday, July 29, 2013

Friday, July 26, 2013

am: 8 miles, 57:07 (7:08/m)

Untitled by runperryrun at Garmin Connect - Details
out and back easy trail run
7:07, 7:31, 7:19, 7:29,
6:41, 7:20, 7:14, 6:21

Wednesday, July 24, 2013

4 easy

4 miles easy with Jeff, 29:12 (7:18/m)

Tuesday, July 23, 2013

easy 4 miles

easy 4 miles with Jeff........

Wednesday, July 3, 2013

Sunday, June 23, 2013

600 tune up workout

1 mile warm-up, strides
4 X 600 1:52, 1:50, 1:50, 1:49
(200 jog rec)
1 mile cool down

Saturday, June 22, 2013

Wednesday, June 19, 2013

Tuesday, June 18, 2013

6 miles

1 mile warm-up
3  miles 17:00, 5:45/5:40/5:35
2 mile cool down

Monday, June 17, 2013

Sunday, June 16, 2013

Track 5 X 1000 (off 1:30 jog)

track
1 mile warm-up strides
5 X 1000 off 1:30
3:23/3:24/3:23/3:23/3:19
1 mile cool down

Saturday, June 15, 2013

12 miles, 1:24:45 (7:03/m)

Untitled by runperryrun at Garmin Connect - Details
run with Jeff trails/hills/roads
7:11, 7:02, 7:03, 6:59, 7:16, 7:58(hydro hill),
7:02, 6:56, 7:02, 6:48, 6:41, 6:40

Wednesday, June 12, 2013

Tuesday, June 11, 2013

Monday, June 10, 2013

8 hilly miles, 59:25 (7:25/m)

Untitled by runperryrun at Garmin Connect - Details
out and back run
into effingham and up Saylor's hill past
lookout golf course, a bit into Fonthill
7:10, 7:34, 8:06, 8:15,
7:04, 6:33, 6:50, 7:48

Saturday, June 8, 2013

6 X 800 off 1:30 jog

1 mile warm-up, strides
Track 6 X 800 off 1:30 jog (200 meters)
2:40's
lower left calf hard to push off but held steady
mile cool down

Wednesday, June 5, 2013

8 miles 51:15 (6:24/m)

Untitled by runperryrun at Garmin Connect - Details
out 4 miles
7:08, 6:40, 7:05, 7:05
back  4 miles in
5:40, 5:40, 5:51, 6:01
week 1 
6:17, 6:20, 6:09, 6:12 = 24:58 (6:15/m)
week 2
6:14, 6:18, 5:59, 5:53 = 24:28 (6:07/m)
week 3 
5:58, 5:55, 5:48, 6:00 = 23:41 (5:55/m)
week 4
5:40, 5:40, 5:51, 6:01 = 23:10 (5:50/m)


Monday, June 3, 2013

Track 5 X 800 (1:30 rec)

1 mile warm-up strides
5 X 800 with 1:30 jog
2:40's
1 mile cool down/drills

Saturday, June 1, 2013

11 miles, 1:19:58 (7:16/m)

Untitled by runperryrun at Garmin Connect - Details
11 miles, 1:19:58 (7:16/m)
7:21, 6:54, 7:09, 6:51, 7:02, 6:58, 6:58, 7:21, 7:26, 7:33, 8:19
Not feeling too spry today:)

Thursday, May 30, 2013

8 miles, 53:04 (6:38/m)

Untitled by runperryrun at Garmin Connect - Details
out and back run
4 out warm-up, 4 back pick up
7:29, 7:20, 7:10, 7:20 (7:19/m)
5:58, 5:55, 5:48, 6:00 (5:55/m)

week 1       6:17, 6:20, 6:09, 6:12     24:58 (6:15/m)
week 2       6:14, 6:18, 5:59, 5:53      24:28 (6:07/m)
week 3       5:58, 5:55, 5:48, 6:00      23:41 (5:55/m)

Wednesday, May 29, 2013

Sunday, May 26, 2013

Track 7 X 600 (50 miles for the week)

1 mile warm-up, strides
7 X 600 (2 min jog recovery)
2:00, 2:00, 1:59, 1:59, 1:58, 1:58, 1:56
windy:)
1 mile cool down

Saturday, May 25, 2013

14 miles, 1:34:05 (6:43/m)

Untitled by runperryrun at Garmin Connect - Details
4 miles easy, 6 miles progression, 4 miles easy
with Jeff into Rockway hills
7:25, 7:10, 7:20, 7:17,
7:14, 6:47, 6:22, 6:11, 5:49, 5:44,
6:40, 6:42, 6:48, 6:26

Friday, May 24, 2013

Thursday, May 23, 2013

Wednesday, May 22, 2013

8 miles, 56:28 (7:03/m)

4 out in 32:00(8:00/m)
4 back in 24:28 (6:07/m)
6:14, 6:18, 5:59, 5:53

Monday, May 20, 2013

Track 10 X 400


1 mile warm-up, strides
10 X 400 (2 min jog)
78's,1 mile cool down

Saturday, May 18, 2013

14 miles 1:35:02 (6:47/m)

Untitled by runperryrun at Garmin Connect - Details
roads trails with Jeff, steady 
picked it up last mile 
7:12, 6:53, 6:53, 6:47, 6:33, 6:45, 6:44, 
6:57, 7:04, 6:50, 6:54, 6:36, 6:37, 6:08 

Thursday, May 16, 2013

Wednesday, May 15, 2013

Tuesday, May 14, 2013

10.27 miles, 1:13:25 (7:08/m)

Untitled by runperryrun at Garmin Connect - Details

 roads
out 4 miles easy, back 4 pick up, last 2.27 miles cool down
7:51, 7:06, 7:11, 7:29, 6:17, 6:20, 6:09, 6:12, 8:09, 8:08
.27 2:28

Monday, May 13, 2013

Sunday, May 12, 2013

Track 10 X 300


1 mile warm-up, strides
10 X 300 (300 jog recovery)
55's, 56's
1 mile cool down

Friday, May 10, 2013

Track 12 X 400 (18 meter recovery jog)


1 mile warmup, strides
12 X 400 with 18 meters recovery jog (7 seconds)
84's, 1 mile cool down

Thursday, May 9, 2013

Wednesday, May 8, 2013

Monday, May 6, 2013

12 miles, 1:30:06 (7:30/m)

Untitled by runperryrun at Garmin Connect - Details

on trails,
10 X 1 min fast 1 min easy at the end
7:28, 7:32, 7:23.7, 7:11, 7:13, 7:22
7:29, 7:07, 7:45, 7:57, 7:43, 7:48

Saturday, May 4, 2013

12 miles, 1:26:26 (7:12/m)

Untitled by runperryrun at Garmin Connect - Details

7:24, 7:05, 7:02, 7:03, 7:35, 7:01, 7:02, 7:15, 7:07, 7:19, 7:23, 7:02
with Jeff trails and roads

Thursday, May 2, 2013

Monday, April 29, 2013

8 miles, 62:33 (7:49/m) trails

Untitled by runperryrun at Garmin Connect - Details

8 miles, 62:33 (7:49/m) trails
7:47, 8:01, 7:47, 8:06, 7:55, 7:44, 7:31, 7:36

Sunday, April 28, 2013

Track 200/300/400 X 5


1 mile warm-up, strides
200/300/400 X 5 with 100 jog rest
40/60/80's pacework
1 mile cool down

Saturday, April 27, 2013

10 miles, 72:42(7:16/m)


10 miles, 72:42(7:16/m)
on trails with Jeff

Thursday, April 25, 2013

Graston day 3

well last day of physio, tender skin from all the graston, ART etc. This session was more painful and will be my last one. Easy runs coming up, steering clear of the adidas shoes with the hard plastic sprintframe, I believe this was the root of my calf problems........Tim pointed this one out. New Shoes are in Nike Kukini.

Wednesday, April 24, 2013

Graston session 2

Calves improving, sore from graston, calves are
loosening up and knots are almost worked right out of there,
Next week should be a normal training week, easy run tonight then session 3 thursday.

Monday, April 22, 2013

8 miles, trails 1:12:25 (9:03/m)

Untitled by runperryrun at Garmin Connect - Details

out and back trail run, slow as i  could go
gotta strengthen the calves,
8:35, 9:44, 9:48, 8:52, 8:20, 9:08, 8:32, 9:19
No tweaks:) graston therapy again tomorrow....torture session

Sunday, April 21, 2013

Thursday, April 11, 2013

Monday, April 8, 2013

Sunday, April 7, 2013

8 miles 61:11 (7:42/m)

8 miler trails by runperryrun at Garmin Connect - Details

8 miles with Jeff on trails, into Port and back
7:31, 7:33, 7:41, 7:36, 7:27, 7:50, 7:56, 7:33

Saturday, April 6, 2013

12 miles, 1:37:14 (8:06/m) hilly trails

hydro hill trails by runperryrun at Garmin Connect - Details

12 miles, 1:37:14 (8:06/m) hilly trails,
7:45, 8:55, 8:05, 7:26, 7:25, 8:02,
8:12, 7:44, 7:54, 8:53, 7:52, 8:54

Wednesday, April 3, 2013

Monday, April 1, 2013

Sunday, March 31, 2013

3 miles easy


3 miles easy trails with Jeff,
23:12(7:44/m)

Saturday, March 23, 2013

1 mile easy

1 mile easy, thought knot was gone but still lingering.

Monday, March 18, 2013

Sunday, March 17, 2013

Track, 4 X 400, 1200, 1000, 800


Track with Jeff(calf held up)
1 mile warm-up
4 X 400 (400 jog) 80, 76, 75, 74
800 jog
1200 4:12 (400 jog) 1000 3:25 400 jog 800 2:44
1 mile cool down

Saturday, March 16, 2013

Calf rehab day 2

800 run 100 walk X 4
no problem with calf, progress, doubled the total distance from 1 mile to 2 miles and duration of each bout from 400 to 800. Tomorrow ditto:)

Friday, March 15, 2013

Calf rehab

400 run, 200 walk x 4.....bloodflow into the calf and no twinge or popping....so progress was made repeat tomorrow :)

Monday, March 11, 2013

Sunday, March 10, 2013

Track 6 x 300, 3 X 1000


Hit the track with Matt and Jeff....
1 mile warm-up, strides
6 X 300(300 jog) 55, 55, 54, 54
600 jog set break
3 X 1000 (500 jog) 3:23, 3:25, 3:24
1 mile cool down

Saturday, March 9, 2013

15 miles, 1:42:45 (6:51/m)


with Jeff, hill work thurs
put some junk in the legs
7:19, 6:46, 6:56, 6:43, 6:44,
6:45, 6:53, 6:52, 7:06, 6:50,
6:50, 6:46, 6:51, 6:32, 6:45
http://connect.garmin.com/activity/282235283

Thursday, March 7, 2013

hillwork, 1 hour, 7.06 miles

Untitled by runperryrun at Garmin Connect - Details
1 hour of hills, 7.06 miles (8:29/m)
1 mile warm-up,Hydro hill beginning of railing to the top 5 times, then ran the bottom portion on pavement the railing 5 times, then 5 X 100 strides....and back in 1 mile cool down.
8:01, 8:32, 8:23, 9:00, 8:48, 8:43, 8:07
.06, 25.6

Wednesday, March 6, 2013

13 miles, 1:40:51 (7:45/m)

Untitled by runperryrun at Garmin Connect - Details

easy run
shake out the legs from the track yesterday
trails too wet still, so trails and roads combination today
a lot of mud:)
7:58, 8:18, 8:06, 7:49, 7:25, 7:26,
7:34, 7:39, 7:34, 7:37, 7:47, 7:37, 7:53

Tuesday, March 5, 2013

12 miles at the track


12 miles total

3 mile warm-up, strides within last mile 150's X 4
8 X 200(200 jog) 38, 38, 38, 37, 36, 36, 36, 36
400 jog
4 X 800(400 jog) 2:45, 2:45, 2:45, 2:45
3.5 mile cool down and drills

Saturday, March 2, 2013

Shamrock 8k, 29:32

Untitled by runperryrun at Garmin Connect - Details

2 mile warm-up strides,
ran the shamrock 8k road race 5500 people
5:45, 5:46, 6:12, 6:27, 5:20
2 mile cool down
had some right calf issues at 2 miles, hard to push off

scroll down to the 8k
http://results.score-this.com/SearchresultsPageSSChipStart.html?raceid=20130302OFWS

Thursday, February 28, 2013

Wednesday, February 27, 2013

3 miles easy

3 easy with Jeff 21:17 (7:05/m) strides x 4

Monday, February 25, 2013

3 miles easy

Untitled by runperryrun at Garmin Connect - Details

3 miles easy with Jeff
21:44 (7:14/m)
7:28, 7:06, 7:07

Video of me at the track from my son Mark:)

Sunday, February 24, 2013

Track 10 X 100 strides


2 mile warm-up
10 X 100 18, 17, 16, 15, 15, 15, 15, 15, 15, 14
1 mile cool down
Track covered in snow so carved out 100 meter section

Saturday, February 23, 2013

12.48 miles, 1:30 (7:12/m)

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90 minute easy run with 5/4/3/2/1 up-tempo and recovery running X 3
7:03, 7:54(hydro hill), 6:57, 7:08, 7:06, 6:44, 6:54, 6:47, 7:09, 7:29, 7:24, 7:25
.48 3:55

Friday, February 22, 2013

8 miles, 50:39 (6:19/m)

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2 mile warm-up, steady for 5 miles 1 mile cool down
6:47,6:31,
5:59, 6:16, 6:03, 6:17, 6:05,
6:35

Thursday, February 21, 2013

Saturday, February 16, 2013

15 miles, 1:41:01, (6:44/m)



with Jeff roads, felt the last 3 miles :)
7:18, 6:40, 6:54, 6:30, 6:40, 6:29, 6:41, 6:35
7:10, 6:51, 6:40, 6:42, 6:36, 6:28, 6:39
first 8 miles
2nd 7 miles

Wednesday, February 13, 2013

Sunday, February 10, 2013

8 miles, 55:04 (6:53/m) 56 miles for the week

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snowy roads/trails
2nd mile up hydro hill and into rocky four zone at the top
7:15, 8:38(hydro hill, deep snow),
7:01, 6:25, 6:28, 6:29,
6:11(down brock hill), 6:32
56 miles for the week

Friday, February 8, 2013

8 miles, 54:58 (6:52/m) progression


7:30, 7:30, 6:58, 6:58, 6:46, 6:46, 6:14, 6:14
treadmill

Thursday, February 7, 2013

Wednesday, February 6, 2013

8 miles 60:50 (7:36/m)

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snow packed trails for 6 miles and 2 on the roads to finish off
7:54, 7:47, 8:05, 8:03, 7:49, 7:14, 7:02, 6:50

Monday, February 4, 2013

Wednesday, January 30, 2013

8 miles 55:12 (6:54/m) roads

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out 4 easy back steady with 10 X 100 fartlek
knee a bit clicky first mile and then good
7:35, 6:52, 7:13, 7:01, 6:45, 6:19, 6:46, 6:34

Sunday, January 27, 2013

8 miles, 1:10:52 (8:51/m)

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snowy/icy trails
9:21, 9:23, 9:03, 7:55, 8:51, 9:45, 9:11, 7:16
knee didn't really release until last mile :)
Oh well got in my 40 miles for the week:)
4 times 8 miles, 2 times 4 miles and a day off

Saturday, January 26, 2013

easy 4 miles, 35:13 (8:47/m)

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easy 4 mile winter trail run, these are pure trails in the snow
knee inflammation, should be good tomorrow
for 8 on the roads and hit 40 miles for the week

Friday, January 25, 2013

8 miles, 59:00 (7:22/m)

out and back 8 miler by runperryrun at Garmin Connect - Details

out slow 4 miles and pick up 4 miles
on the way back icy snowy roads
7:47, 8:00, 8:00, 7:23, 6:51, 6:47, 6:59, 7:07

Thursday, January 24, 2013

4 miles, 29:55 (7:28/m)

easy 4 miler by runperryrun at Garmin Connect - Details

good run with Jeff,
icy roads 4 miler hard to get any momentum going
7:39, 7:28, 7:23, 7:18

Tuesday, January 22, 2013

Monday, January 21, 2013

8 miles 61: 11 (7:39/m)

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out 4 miles and back 4 miles, had some grip on the way out,
but iced over on the way back, so slip sliding away
along snowy/icy trails
8:18, 7:58, 7:12, 7:11, 6:58, 7:22, 7:58, 8:09

Sunday, January 20, 2013

4 miles, 36:24 (9:04/m)

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10:43, 9:38, 8:19, 7:38
Knee a problem couldn't really lift it up the first 2 miles and then it loosened up and I had knee lift for the last 2 miles :) Hopefully I just willed away the runners knee:)

Saturday, January 19, 2013

200 run 200 walk X 8

200 run 200 walk X 8 knee much improved, repeat tomorrow

Tuesday, January 15, 2013

Hills

8 X glendale hill/quad routine and gluteus medias routine.....

Tuesday, January 8, 2013

Knee

I have been tending to a tweaked knee since racing Jan 1st
Much improved today, I could barely walk yesterday, continuing with ice/heat and knee brace, rice routine for one more day and may run Wed easy 3 miles. Still not sure how I injured the knee.

Tuesday, January 1, 2013

Henley 3 miler 16:54

2 mile warm-up, 3 mile cool down
raced a 3 miler on icy roads and got er done, not easy to run fast today missing the roads of summer
anyhow no garmin just ran the race.......16:54 for 5th overall