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