3.6 miles easy-tired?

easy run legs feel very tired....the cold I have may be more than a cold

10.25 miles/hillwork

10.25 miles on the roads with Jeff 1:14:51(7:18/mile)
3 times the Glendale hill repeats...Winter is here footing not too bad
still have a cold.....legs got more sore as run progressed.

morning run 7.29 miles easy hour run-snow covered trails

morning run jogged on the trails legs still sore from ten mile road race. Ran for 1 hour easy up the hydrohill up to decew rd and back. Breathing excellent legs not tired just sore.

4 miles easy 10 X 100 speed drill

4 miles easy 28:34(7:07 mile pace) on the roads with Jeff and 10 X 100 speed drill afterwards

13 miles

10 mile boxing day.....km splits

3:32/3:32/3:33/3:41/3:38/3:41/3:47/3:46/4:02/3:48/3:48/4:11/4:13/3:39/3:59/3:34------0.16 49
61:22- 2nd 8k very hilly
mile 5:43
2 mile 11:30
3 mile 17:20
4 miles 23:20
5 miles 29:20
2nd 5 miles all hills

3 miles easy 21:00 roads

Ran 3 miles easy with perfect form 21:00...race preparation/tomorrow no run/race Sat 10 miler

4 miles easy roads

4 miles easy with Paul on the roads (30 minutes) Polly is fit, muscle striations in the legs

4 miles (10 X 200)

1 mile warm-up 10 X 200(200 jog) 1 mile cool down, pace work

37 miles for the week

An easy week....It's funny how a 37 mile week feels like I did nothing all week....I guess 100 mile weeks change the perspective. Looking forward to higher mileage after the 10 mile race on Dec 26.

8.17 on Orlando strip 55:41 (6:48 mile)

8.17 miles in 55:41 with garmin ran in Orlando along hiway 192 out and back ran out of road anyhow picked up 4 X 100 speed drill at the end near hampton hotel

5 miles 36:20 (7:12 pace)

treadmill 5 miles 7:30 pace for 20 then 6:58 for the reast

8.5 miles treadmill (florida)

60 minutes on the treadmill 20 minutes at 7:30 pace, 20 minutes at 6:58 pace, 20 minutes at 6:28 pace(last minute at 5:00 minutes pace)

morning 4 miles easy

4 miles with Gary out 2 in 15:00 back in 14:00

10 mile time trial 59:20(track 40 laps)

1 mile warm-up, 4 X 50 speed drill
mile 1 5:50, 2-10:46, 3- 17:30 4? 5-29:20, 6-35:20, 7 ? 8-47:30, 9-52:30, 10 59:20

6 miles with Jeff 42:00

6 on the roads took 2 days off

6 miles 42:56(7:09 mile)

6 miles roads very windy cold conditions with Jeff in 42:56

10.01 miles 73:16 (7:19 mile)

10 miler with Jeff 7:19/mile roads a winter run face frozen after....
not too bad for Dec 8

14 miles-track 40 X 400 with 100 jog

1 mile warm-up, 4 X 50 sprint drill, 40 X 400 with 100 meter jog recovery-85, 83, 84, 85/84, 84, 84, 85/84, 83, 84, 85/84, 84, 84, 85/84, 85, 84, 85/85, 84, 85 ,85/ 85, 85, 85, 85/ 85, 85, 85, 86/86, 85, 86, 85/87, 87, 87, 87. jogged 800 meters for cool down
tough workout

61 miles for week 11 aerobic base

12.08 miler with Jeff

12.08 miles road/trails shorthills out to Wiley road, cardiac, morningstar trail, back through brock etc. 1:31:08

5.71 miles easy with Jeff trails

easy run with Jeff 41:13, 7:14 pace per mile.

13.2 miles morning and evening runs (3 miles track 16:54)

morning 2 mile warm-up, 4 X 50 speed drill, 3 mile time trial on the track,
3 miles in 16:54 mile splits 5:48, 5:40, 5:26. It was my fastest time yet for 3 miles on the track in September I hit 17:20 twice. But the difference is it was very windy for the 16:54 and I ran this one with the last mile up tempo. I am getting fit and the aerobic base is reaping rewards and I feel like I have a lot in the tank even when I am tired I can switch gears.

evening with Paul 6.2 miles
13.2 miles total

6.16 with the Rovernator in 45:10 (7:20/mile)

Good run with Gary around the island in Welland.

6 miles track 12 X 400 (76's, 77's) 100 jog recovery

1 mile warm-up 4 X 50 sprint drill, 12 X 400 with 100 meter jog recovery, 77, 76, 76, 76, 76, 76, 76 ,76, 76, 76, 77, 77-1 mile cool down

10 miles 72:46/ 7:16 mile

10 miles 72:46 7:16/mile.....legs tired breathing tired.

8.02 miles 58:47 (7:19 mile)

easy 8.02 with Jeff on the roads 58:47

42 miles for the week

5k race 2nd 17:26 Garmin time

3:16, 3:28, 3:36, 3:31, 3:35
course 40 seconds long according to Garmin
all the markers were off

I have 17:26 on the garmin for 5k
they had me at 18:05
1st 18:02, Oh well I tried and almost won,

the 8k race yesterday the splits were dead on with the Garmin.

evening run 12.14 miles with Jeff

16 miles for the day

8k race 28:13

1k 3:24, 2k 3:27, 3k 3:37, 4k 3:40, 5k 3:34, 6k 3:32, 7k 3:27, 8k 3:23
http://www.chiptimeresults.com/resultsreader.php?y=2009&r=Slainte8kS.htm

race plan 8k

3:35 km for first 5 k then pick up the last 3 k

easy 3 roads

easy run with Jeff on the roads for 3 miles
racing 8k in Hamilton Saturday, the grey cup 8k,
taking Friday off as rest day

7 easy 51:20 with Gary

easy run of 7 miles with Stallion Roversi at 7:19 pace in the rain, 51:20

6.2 easy run roads

45 minutes easy run with Jeff road 10k route

5.6 miles 800-2:45/1200-4:02/200-36, 35

2 mile warm-up, 4 x 50 speed drill, 800-2:45(5k pace), rest 3 minutes 1200(800 at 5k pace, 2:44, last 400 at 1500 meter pace, 78 sec....4:02, 4 min rest,
2 X 200 36, 35(300 jog rest) 2 mile cool down

off today 58 miles for the week

Now time to gear down for the 8k race....5 days before race a bit of leg speed Mon I'll do 8 x 200, tues 6 miles easy 4 X 50 speed drill, Wed jog 3 easy, thur fri off is the plan. It's hard to take days off body wants to run.

12.1 miler with Jeff road trails

3 miles on road then down to port and back..with a mile or so on roads, stomach muscles fatigued, never been sore there before must be from the 400's or 8 km time trial on the track....after the run weight 125 pounds. 1:30 for 12.1 miles/ 7:26 pace

13.3 miles double run

morning:1 mile warm-up 4 X 50 speed drill-5 mile time trial at the track 20 laps 5:42,
11:33, 17:17, 22:53, 28:40= 5:44 per mile, 1 mile cool down
evening 6.3 miles with Paul on trails

Rest day

staying ahead of the game.....taking today off haven't had a day off for 9 days. Rest is good tomorrow 5 mile time trial

20 X 400 in 80-81(100 jog rec) 7.5 miles

7.5 miles
Went to the track with Gary and warmed up for a mile, 4 X 50 speed drill, 20 X 400 fast 100 jog recovery in 78, 80, 80, 80, 80, 80, 80, 80, 80, 80, 80, 80, 82, 81, 81, 80. Gary did 8 x 400 with 400 jog in 80 seconds.

6.17 miles at 7:00 pace-hillwork

ran 6.17 miles with Jeff on the roads in 43:12 at 7:00 min pace/we worked on the hills.

8.68 miles (60.81 mile week complete)

ran cross country 8.68 miles with 8 X 100 fast strides on Brock field inclusive.
62:56-60 miles for the week.

6.83 miles trails

6.83 mile trail run with Paul in 54:35 easy run legs tired up the hills, get in 8 tomorrow for 60 miles for the week

15.3 miles with Jeff 1:50 (7:11/mile)

1:50 for 15.3 miles with Jeff through hills in effingham,
home, glendale, pelham, effingham, roland, orchard, holland cataract, decew, merritville, hydro hill home....good run

5 mile time trial 29:25

7 miles
1 mile warm-up, 4 X 50 sprint drill
5 mile time trial on the track 20 laps, 29:25.
1 mile cool down

5 miles

morning: 5 miles with Gary 3 easy, 1 mile pick up 5:57, and 1 mile cool down, Gary was clipping along well made me work for it.

8 miles 20 X 400 with 100 jog recovery

1mile warm-up 4 X 50 sprint drill, 20 X 400 with 100 jog recovery, 82,82,82,82,-83,83,83,83,- 83,83,83,83, 84, 84, 84, 84, - 85, 86, 87, 88. Very windy and I was getting blown around good the last few 400's. 1 mile cool down
8 miles

10 miler with Jeff

10 miler road with Jeff-2.5 miles warm-up 400 on 400 off for 8km 2.5 miles cool down 70:32/7:03 mile

Aerobic phase to date

weeks 1, 2, 3:
60 miles, 10 milers for 6 days, day off and 3 mile time trials.

week 4
easy week and race 5k 17:16

weeks 5,6,7:
80 miles, 12 milers for 6 days, day off and 3 X 2k on the track

week 8
easy week and race 5k 17:37

weeks 9, 10
100 miles, double runs in the morning 10 and 4 milers in the evening
currently on week 11 and doing 60 is the plan

pending 8k road race Nov 28th

2nd 100 mile week complete

10 miles trails, 84:26, 8 X 100 strides Brock field fast. The last 10 miles was the toughest of the bunch. Like climbing a hill hardest near the top of the peak. Next week just 60 miles...no injuries!

15.5 miles double run

10.5 miles morning on the trails with Jeff into port and back, having trouble on the hills legs very heavy. 78:44(7:29miles)
evening easy 5 miles on the road in 38:25 4 X 50 sprint drill within run
at 90 miles for 6 days 10 miler tomorrow and my 2nd week of 100 miles is in the bank

16.74 miles trails double run

morning 10.54 miles trail run wet, 1:26:27 8 X 100 strides
evening 6.2 miles with Paul on the trails 51:00

14.68 miles double run

morning 4.14 miles easy trails wet and 8 X 100 strides on grass, 36:03
evening 10.04 miles with Jeff 2.5 mile warm-up 400 on 400 off for 8km 4km cool down 72:07/7:10 mile pace

14.40 miles double run

morning: 1:28:21 legs sore and tired today....ran on the trails could be from the fast 100 strides yesterday or the 400's
evening 4.06 miles 34:04....legs heavy....oh well recovery day should be good tomorrow 4 X 50 sprint drill

14.67 miles 2 runs

morning 4.13 miles trails and 8 X 100 strides on Brock field, 33:35
evening run 10.04 miles with Jeff/2.5 warm-up/400 fast 400 easy for 8km/2.5 cool down 71:58/7:10 per mile

14.07 miles(2 runs)

morning 10.03 mile trail run steady state 72:05/7:11 per mile
evening road run 4.04 miles 29:25, 7:16/mile, 4 X 50 sprint drill

100.5 miles for the week. Member of 100 mile club.

10 miles in 74:00 with Jeff along the merrit trail to port and back....very windy. My first 100 mile week. Sun-Sat. The last 2 runs 5 miler last night and 10 miler today felt very winded and legs struggled to get up the hills. Taking the day off tomorrow.

unchartered mileage 17.5 miles/12.43 am/5.07 pm

morning trails very wet got poured on....1:44:53 for 12.43 miles, really feel the breathing shortness of breath....it's like I'm winded from doing windsprints or playing british bulldog as a kid. I am at 85 miles doing 5 tonight and 10 miles tomorrow for 100 miles in 7 days. First time I have been here in training...didn't think I could do it.....almost there.

evening road 5.07 miles 41:36 a wee bit tired

easy 5.04 morning/10.04 evening=15.08 miles

ran an easy 5.04 in the morning on the roads very wet for trails, 38:19
evening 10.05 miles with Jeff 4km warm-up, 8km 400 on 400 off, 4km cool down. Felt tired for this one. 72:02

16.17 miles drenched-2 runs 12.12, 4.05

morning-trails very wet hit the merrit trail to port and back and ran a few loops within it to get in 12.12 miles in the slop 1:38:38

evening 4.05 miles easy on the road 8 X 50 sprint drill 32:09

15.92 miles

morning : easy 5.09 miles 42:24 with 8 X 100 strides on Brock Field.
evening: 10 miles 72:00
2.5 miles warm-up 400 on 400 off for 8k and 2.5 mile cool down with Jeff on the 10 mile General hospital road route.

15.85 miles 8 X 100 strides

ran the trails out 12k back 12k bit lost in the short hills but found my way.....2hours 3 min 49 sec....did 8 X 100 strides on Brock field to clean up the form.

10.09 miles X-country 7:04 miles 71:27

400 easy 400 fast for 10 miles cross country, 71:27.

jack o lantern 5k

http://score-this.com/2009races/run/102409JOLResults.pdf

jack o lantern 5k

3:24/3:21/3:38/3:27/3:28-5:27 at the mile/10:42 at 2 miles
The course was 300 feet long(17 seconds) according to Garmin
3rd K all up hill 17:37 6th overall http://score-this.com/2009races/run/102409JOLResults.pdf

easy jog strides

2 mile jog with Jeff, and some 50 meter sprints, felt good

3 miles easy-race taper

along the trails with Mark on his bike easy run....tapering for 5k road race in the states

easy 8.2 miles

Easy run on trails with Paul achilles 100%

Track 200/300/400 X 5 (5:20 pace)

1 mile warm-up, 4 X 50 sprints-200/300/400 X 5 with 100 jog....38's, 60's, 80's, Windy again. 5:20 pace per mile, 3:20 per km

8 miles easy

easy 8 miler on trails

5 miles 34:30

Ran with Gary easy run with a steady progession of speed.

Track 3 X 2k(windy)

1 mile warm-up-4 X 50 sprints 3 X 2k with 400 jog recovery 7:10, 7:13, 7:20(very windy)
It was like hitting a wall for 200 into the wind. 6 miles total.

Legs solid 18-12 milers complete

trails, felt okay out and good on the way back trail was dry...much better footing and the hills legs were solid...1:38:39 I am now done the 18-12 milers. Phase 1 was 18- 10 milers with 3 mile trials, phase 2 was 18- 12 milers and 3 X 2km fast. Now time to race and race preparation. Tomorrow is a day off/ice achilles and relax.

Dead legged up the hills 12.43 trails

Same trail run 1:41:33 felt good going out but still tired on the hills. Dead legged up hill have to put in quite a bit of effort to get up the hills. 1 more to go should feel better for the last run. Saw Stuart Galloway out there talked a bit with him. He looks fit.

Need more oxygen

Feel really tired when I hit the hills today and yesterday with Polly. today I was 1:43:50 and tired in the breathing department, must be working the oxygen stores. Trail run wet but it's drying out. Trails should be better tomorrow. 2----12 mile runs to go in this 3 week phase of mileage. Looking forward to recharging the batteries and hitting a good 5k.

Rainy/Windy with bro 12.43m

1:38:09 ran to 10k with brother of mine Paul rainy and dark...got er in with the new shoes achilles fine. Paul has good form out there.

12.43 miler tired

1:41:53 felt tired for this one. My shoes are at the end of the line. I ran the trails today.They say replace your shoes every 300-500 miles. I am at 460 miles and they feel shot. Try the new pair tomorrow. All the little aches and pains will go away.

12.43 in 1:31:12 (7:20's)

Ran in Fonthill with Gary...Steve Bauer trail-out Foss road- back on Sumbler. Left achilles still a bit uncomfortable 1:31:12 threw in a 3:38 km pick up very windy but cool run. Rover went 8k with his right achilles problems.

track work 3 X 2k

Well I hit the track with Greg. Did 1 mile warm-up- 4 X 50 meter strides, 3 X 2k with 400 jog recovery, 7:06, 7:10, 7:16. 1 mile cool down. Not sure why the last one was slow/the wind did pick up a bit, guess it was the 83 miles in the legs. Breathing felt great legs a bit tired. Back to 12 milers tomorrow for the last week before I race.

week 2 done-83 miles

Ran 12.43 miles 1:45:03 with Greg. Good run. Wet and footing tricky.
Left achilles held up. Time to ice it today and tomorrow a day off hit the track Tues for 3 X 2k.

12.43 miles fatigue has set in

tired out-legs breathing-1:43:30 all on trails. I was worried about my left achilles. I felt it during the road 15 miler yesterday. Should have stuck to 12 yesterday. Anyhow, sunk it in ice bucket for 15 minutes four times last night and once this morning seems good no pain during todays run...ice ice again 2 nite.....1 day to go then a day off.

wet 15.08miles

Very rainy and wet today so I had to hit the roads. Went into Effingham into the hills.
Home-glendale-pelham-effingham rd- Took me an 1 hr:58 min to complete it. The elevations are unreal in Effingham. Exhausted by the end of it in the dark. Going to have to start the morning runs.

fastest 12 yet

1:34:59 I tried running with good form the whole run on the trails. Running on my forefeet/hips tilted a bit forward and head looking 50 ft ahead....legs great/breathing great...fastest time equal effort. Keep taking the carb drink. Fatigue has not set in like last week. Halfway there 9 12 milers, 9 to go.

day 2-cold rainy

Got in 12.43 in 1:39:22. Had to throw on the winter gear quite chilly and I thought I would overheat but the underarmour clothing was perfect. Felt good a little stiff could just be from the slippage the past few days. This set of 12 milers seems easier so far and faster. Legs are not tired out yet....keep taking the carb drink after the runs.

week 2-1st 12 miler

Easy run today legs felt good and breathing excellent. The weather has changed into fall windy rainy and leaves changing falling. Hope I can get all this training in before the snow....I have Oct Nov on my side but Dec will be tricky. Thinking of doing the boxing day 10 miler in the hammer(Hamilton)
12.43 in 1:40:53 today on the wet/muddy trails. Legs not tired or sore from 3 X 2k...must have worked the lungs in the workout more than the legs.

3 X 2k on the track

Well, I went over to the track and jogged 1 mile and did 4 X 50 meter sprints, 3 X 2000 meters
with 400 jog recovery 7:06, 7:10, 7:12 and 1 mile cool down jog. Not bad legs tired from the mileage and the elements of wind and rain on th track today.....We'll see the next time I do it.
Basically averaging 3:35per/km

six 12 milers complete

Well I completed the first batch of 12 milers. Today, I was 1:43:42 a bit slower probably due to the rain/mud etc. Didn't feel as good as yesterday, but not too bad. Day off tomorrow and then hit the track Monday for 3 X 2k repeats with 400 meter jog recovery.

Daniel Muturi Wahome form

5th day felt fantastic. 12.43 miles in 1:37:31....cross country trails and lots of hills.

I felt like Daniel Muturi Wahome check him out at http://www.youtube.com/watch?v=EsvVemYKw6c&feature=player_embedded

I used his excellent form the whole run...how he rocks back and forth with not much arm motion.

The routine of a carb drink before and after the run and the cold bath after seems to be working.

4th day legs recovered

4th 12 miler felt very good...legs good push off and breathing good. The fourth day is usually a good one for me. The cold bath and extra carbs may have had an impact on my recovery. I started drinking a carb drink after the runs to refuel the glycogen stores, which are becoming depleted. I was a lot faster today 1:41:00 (same effort) The first three runs were 1:45:58 Monday, 1:46:08 Tuesday, and a 1:47:00 Wednesday. Well off to have another cold bath to ease inflammation.

ran 12 today on day 3

Went out 10km on the trails and came back the same way. Legs were the tired part today....building some strength! Breathing not too bad, but similar to yesterday.

To get the inflammation down I hit the cold bathtub. Hopefully the legs will be recovered tomorrow after a good night sleep, lots of carbs/rehydration etc.

Two 12 milers complete

2nd 12.4 miler went well today. Adding 2 miles a day to mileage looks simple on paper. I seemed to be unable to get enough air today so must have been working the aerobic system. Didn't feel that for the 12 miler yesterday. 2 days of 6 complete. The dirt grass etc. is much easier on the legs. The roads last year when I did an 80 mile week, beat up my legs beyond repair hence a lot of ice baths.

60 miles in 6 days X 3 complete

Well I have completed phase one of my aerobic based(lydiard) training. I ran 10 miles for 6 days took a day off and ran a time trial 3 miler for the 3 weeks basically. I followed this up with an easy week and a 5km race.

10 miles for 6 days, day off, 3 miles on the track in 17:20

10 miles for 6 days, day off, 3 miles on the track in 17:20

10 miles for 6 days, 2 days off, 200/300/400 X 5 with 100 meter jog recovery

30 minute jog, 30 minute jog, day off, 20 minute jog, day off, day off, ran 17:16(3:22, 3:29, 3:26, 3:25, 3:22)

I am now going to phase 2 of 4. I started yesterday 12.4 miles. I run these 12 mile runs on trails X-country as I did for the 10 milers. The phase 2 plan 12 milers for 6 days followed up with 3 X 2k's on the track for 3 weeks then an easy week and race a 5k.