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.