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.