2210 miles logged for 2010

2010 mileage 2210 (average over 52 weeks, 42.4 miles a week)
2009 mileage 1978 (average 38 miles a week)
=232 miles more

3 miles easy roads 21:06 (7:02/m)

Legs are recovered from the 10 mile race, good to go for New Years day 3 miler.

3 miles 21:20 (8 X 30 seconds, 30 rec)

2 days off after 10 miler, legs okay today, hopefully good for Sat race. Left achilles is tweaked a bit and general fatigue.

10 miler boxing day 1:01:11(6:08/m)

Untitled by runperryrun at Garmin Connect - Details
5:58, 05:51, 5:55, 6:07, 6:12, 6:13, 5:53, 6:37, 5:55, 5:58
Garmin stats 1:01:13 10.09 miles 06:03/m

Avg HR: 168 bpm
Max HR: 175 bpm
Avg HR: 91 % of Max
Max HR: 95 % of Max

Planned day off race tomorrow

Boxing day 10 miler tomorrow hopefully the roads stay clear :)

3 easy (10 mile race Sunday)

3 miles easy with Jeff roads

5 miles 8 X 30 picks ups

easy 5 with Gary and 8 X 30 seconds pick ups

easy 7

easy 7 miles trails with 2 pick up 150's

10.3 miles easy 75:31 (7:20/m)

Untitled by runperryrun at Garmin Connect - Details10.3 miles with Jeff roads trails up hydro hill and snow 75:31 (7:20/m)

7 miles easy

Untitled by runperryrun at Garmin Connect - Details 7 miler in St. John 30 hills run easy with the Brock U team.

7 mile 30 hill run in the snow 50:28 (7:12/m)

Untitled by runperryrun at Garmin Connect - Details7 mile 30 hill run in the snow 50:28 (7:12/m) first mile I hit 6:00 with half decent footing and then took it easy doing 6 X 100 within the run. Orchard footing was snow and ice.

8 miles (2 X 2 miles workout)

Untitled by runperryrun at Garmin Connect - Details2 mile easy on snowy trails, 2 X 2 miles on icy roads so footing not normal hence the slow times 6:33, 6:29, 6:52, 6:47. 2 mile jog

11.43 miles in 1:19:10 (6:55/m) roads

Untitled by runperryrun at Garmin Connect - Details11.43 miles in 1:19:10 (6:55/m) with Jeff. Good run on the roads rainy.

10 miles 1:02:38 (6:15/m)

Untitled by runperryrun at Garmin Connect - Details 10 mile threshold run 1:02:38 (6:15/m) Average heart rate 161bpm Brock out to merritville/decew/cataract/holland to brown fence on right(31:00 out, 31:38 back) tough in cold and wind cardiac road tough on the way back. mile splits 5:56/6:04/6:13/6:23/6:18/6:02/6:29/6:25/6:31/6:11 87% of max HR

3 hills, 8 miler 56:45 (7:03/m)

Untitled by runperryrun at Garmin Connect - Details 3 hills, 8 miler from Brock 56:45 (7:03/m) First 3 miles good temp HR 160's, 6:07, 6:16(wind), 5:57 then easy running with the man Mr. Kore 81% of max

2 days of self imposed rest

14 days of running so taking Monday and Tuesday off time to rest a bit, under-pad of left foot is progressively getting worse, so I'll let it heal a bit and get back on the road Wed....hopefully the snow will be clear on the roads and the body will be ready for hills/strength work for the winter.

11.41 miles, 1:23:41 (7:19/m) (50 miles for the week and last week)

Untitled by runperryrun at Garmin Connect - Details 11.41 miles 1:23:41 (7:19/m) with Jeff roads for 5 miles trails for 6 average heart rate 149 bpm 81% of max

3 miles easy 6 X 100 strides

Untitled by runperryrun at Garmin Connect - Details easy 3 miles, 23:44 (7:53/m) with 6 X 100 pick ups within, 161, 155, 156, 158, 151, 152. average hr 134 bpm 72% of max

8 X Hansler hill workout, 7 miles

Untitled by runperryrun at Garmin Connect - Details 7 miles total hill workout hansler with Gary. 3 mile warm-up and 8 X Hansler hill jog down for recovery and cool down heart rate on each hill repeat 154, 158, 162, 162, 160, 161, 160, 161, 161, 159 70% of max whole run

6 miles roads 41:33 (6:55/m)

Untitled by runperryrun at Garmin Connect - Details6 miler roads with Jeff 41:33 (6:55/m) average heart rate 147 bpm, 79% of max HR equals the aerobic zone

7.07 miles 44:36 (6:18/m) avg hr 164bpm Lactate threshold zone

Untitled by runperryrun at Garmin Connect - Details7.07 miles 44:36 (6:18/m) roads, winter is here. Used the heart rate monitor in unison with garmin watch worked well my heart rate hit 200 in the first mile and leveled off for the 4 X 5 minute fartleks with 3 minutes steady in between 6:28, 5:53, 6:05, 6:22, 6:27, 6:23, 6:29 0.07-26 seconds
Max HR 207 bpm , avg HR 164 bpm 89% of max

8 miler very windy 51:17(6:24/m)

very windy on merritville, 8 miles, 51:17 (6:24/m) 3 hills route, 2.5 mile warm up 15:24, 5 X 4 minutes with 4 min steady in between.

3 hills course 8 miles, 48:56

Untitled by runperryrun at Garmin Connect - Details 3 hills course 48:56 (6:07/m), 8 miles, 2.5 mile warm up (15:07, 4 X 4 minutes fast 4 minute steady. 6:07, 6:03, 5:44, 6:18, 6:03, 6:20, 7:23(Brock hill), 5:54

12.19 miles, 1:30:54 (7:27/m)

Untitled by runperryrun at Garmin Connect - Details12.19 miles with Jeff in shorthills, cataract rd. hills and trails 1:30:54 (7:27/m)

8 x 200 on grass

6 miles total, warm-up jog 2 miles, 8 X 200 on grass with 200 jog 3k pace, 2 mile cool down

Hill workout 8 X Hansler with Stallion

Untitled by runperryrun at Garmin Connect - Detailswarm-up and 8 X hansler hill with the Stallion, 1 minute to get up it with jog down for recovery, then a cool down.

6 miles easy 42:06 (7:01/m)

7 mile 30 hill run 45:54 (6:33/m) CR

Untitled by runperryrun at Garmin Connect - Details 7 miles 45:54 (6:33/m) course record effingham 30 hill run 3rd day in a row. 2. 5 miles warm-up, 5 X 3 min 5k pace effort and 3 minutes steady in between mile splits: 6:22, 6:37, 6:35, 6:22, 6:00, 6:52, 7:01

30 hill run 47:02 (6:42/m)

Untitled by runperryrun at Garmin Connect - Details 7 miles on same run as yesterday in Effingham 47:02(new record) (6:42/m)2.5 warm-up, 7 X 2:00 with 2:00 steady recovery. Mile splits 6:24, 7:17, 6:41, 6:20, 6:00, 6:58, 7:16.

30 hills 7 miler in Effingham, 48:33 (6:55/m)

Untitled by runperryrun at Garmin Connect - Details 7 miles 48:33 (6:55/m), warm-up first 2.5 miles then 5 k pace workout 10 X 1:00min with 2:00 steady recovery. It's my fastest time on this tough course. Mile splits 6:42, 7:06, 7:19, 6:38, 6:11, 7:09, 7:22.

race 17:20 Candy Cane 5k, 5th

Untitled by runperryrun at Garmin Connect - Details A wee bit long this course, anyhow 5th overall

Easy 5 with Paul trails

Track tune up

1 mile warm-up, one 50 meter stride, 4 X 600 off of 200 jog, 1:55, 1:55, 1:55, 1:55, 1 mile cool down.....with the winds we had today I'll take it.

4 miles roads easy

Untitled by runperryrun at Garmin Connect - Details
4 miles easy with 4 X 50 pick ups

5 miles 40:31 (8:05/m) 100 miles for the week

Untitled by runperryrun at Garmin Connect - Details
p.m. 5 miles on roads to hit 100 miles for the week 40:31 (8:05/m)

12.15 miles 1:27:49 (7:13/m)

Untitled by runperryrun at Garmin Connect - Details
12.15 miles with Jeff trails, 1:27:49 (7:13/m)

8 miles trails 59:33 (7:26/m)

Untitled by runperryrun at Garmin Connect - Details
a.m. easy 5 miles pick up for 3 miles for 8 miles in 59:33 (7:26/m)
83.25 miles, 17 to go for my 5th 100 mile week.

10.25 miles

a.m. 10 miles on trails easy with 4 X 100 strides...

6 miles roads 43:48 (7:15/m)

Untitled by runperryrun at Garmin Connect - Details
p.m. 6 miles roads 43:48 (7:15/m)with Jeff
65 miles in 4 days

12.25 miles 1:36:28 (8:02/m) trails

Untitled by runperryrun at Garmin Connect - Details
a.m. 12 miles trails in 1:36:28, didn't feel too spry from the get go oh well got it in......(8:02/m) 4 X hill work

5 roads easy

Untitled by runperryrun at Garmin Connect - Details
p.m. ran 5 miles easy 38:27 (7:40/m) had some trouble with left sacroiliac joint, had to stop stretch it out a bit. I shortened my stride stood more straight up..

12.25 miles

Untitled by runperryrun at Garmin Connect - Details
a.m. 12.25 miles trails in 1:33:14 (7:45/m) 4 X 100 strides grass

12.25 miles 1:33:56 (7:49/m)

Untitled by runperryrun at Garmin Connect - Details
a.m. Trails 12 mile run and 4 X hillwork, hamstring still not 100%, but better
12.25 miles 1:33:56 (7:49/m)

5 easy

p.m. easy 5 on the roads 41:26 (8:17/m)

12.25 miles 1:33:21 (7:46/m)

Untitled by runperryrun at Garmin Connect - Details
a.m. 1:33:21 (7:46/m) Hilly trail run 12 miles with 4 X 100 strides on grass field.
Left hamstring is better than yesterday I could do strides.

13 miler hilly trails 1:38:02 (7:32/m)

Untitled by runperryrun at Garmin Connect - Details
13 miler hilly trails with Jeff 1:38:02 (7:32/m)started out very slow testing out hamstring....seemed okay as run progressed so must be a minor strain I'll go easy this week till 100%. Lucky!

Track 6 X 400, 3 X 800

1 mile warm-up, 4 strides, 6 X 400(200 jog) 76, 76, 75, 75, 74, 74 200 jog 3 X 800(200 jog) 2:34, 2:35, 2:35 left hamstring pull on last 100 meters, jogged 1 mile warm down and will ice the hamstring. Was planning on doing 6 X 800 but can't push off left hamstring
ice bath time hopefully be good to go tomorrow.

3 miles roads 17:55 (5:58/m)

Untitled by runperryrun at Garmin Connect - Details
3 miles roads, 6:07/5:52/5:53 for a 17:55(5:58/m)

6 miler roads 41:43 (6:56/m)

Untitled by runperryrun at Garmin Connect - Details
6 miler roads with Jeff 41:43 (6:56/m)

10 miler trails and strides (1:09:49) (6:58/m)

Untitled by runperryrun at Garmin Connect - Details
10 miler trails1st 5 miles 36:33, 2nd 5 miles 33:11 1:09:49 (6:58/m) 4 X 100 meter strides on grass

Track 6 X 800 (200 jog)

Strength back in my legs, 1 mile warm-up, 4 strides, 6 X 800 with 200 jog recovery
2:32, 2:35, 2:33, 2:35, 2:36, 2:36
1 mile jog cool down

Glycogen low?

Track workout mile warm-up/strides did an 800 in 2:42 called it a day. not sure why legs aren't feeling right. May be from the 400's. Absorb the training and I'll give it a try again Wed.

12 miles trails 1:27:24 (7:16/m)

Untitled by runperryrun at Garmin Connect - Details
12 miler with Jeff through short hills trails, 1:27:24 (7:16/m)

Track 12 X 400 (200 jog Rec)

1 mile warm-up, 4 strides, 12 X 400 (200 jog) 75, 76, 76, 75, 75, 75, 75, 76, 75, 75, 73, 73.
1 mile cool down

6 miles (41:00) roads (6:50/m)

Untitled by runperryrun at Garmin Connect - Details
6 miler roads with Jeff in 41:00 (6:50/m)

Track 12 X 400 (200 jog)

Very windy, 1 mile warm-up, 4 strides, 12 X 400 with 200 jog recovery,
78, 78, 78, 76, 75, 74, 75, 75, 75, 76, 76, 76, 1 mile cool down

101 miles for the week, 11 miles, 1:20:09 (7:17/m)

11 miles, 1:20:09 (7:17/m), trails with Jeff.......100 mile week

10 miles trails/roads 73:59 (7:23/m)

Untitled by runperryrun at Garmin Connect - Details
10 miles trails/roads 73:59 (7:23/m)

10.25 miles trails 4 X 100 strides 76:29 (7:38/m)

Untitled by runperryrun at Garmin Connect - Details
10.25 miles trails 4 X 100 strides 76:29 (7:38/m)

6 miles roads 43:00 (7:10/m) 70 miles in 4 days

6 miles with Jeff roads in 43:00 (7:10/m)

12.25 miles 1:32:29 (7:42/m) 4 X 100 strides

Untitled by runperryrun at Garmin Connect - Details
12.25 miles 1:32:29 (7:42/m) 4 X 100 strides. Felt better today had a few carb drinks and a lot of food yesterday, will do the same today. Glycogen stores are back up, not getting more and more tired as the run progresses.

5 miles easy 4 X hill work (41:46) (8:19/m)

Untitled by runperryrun at Garmin Connect - Details
5 miles easy 4 X hill work (41:46) (8:19/m)

12.25 miles trails 1:34:38 (7:53/m) 4 X 100 strides

Untitled by runperryrun at Garmin Connect - Details
12 miles trails 1:34:38 (7:53/m) 4 X 100 strides, Legs are coming back felt a lot better today.....ate a lot of carbs yesterday so must be helping....

easy 5 roads

easy 5 roads, 17 today, 17 yesterday. Legs and breathing are out of shape for this stuff.

12.25 miles 1:41:26 (8:26/m)

Untitled by runperryrun at Garmin Connect - Details
12.25 miler trails 1:41:26 (8:26/m) 4 X 100 strides

5 easy trails

Untitled by runperryrun at Garmin Connect - Details
5 miles easy with 4 X hill (44:20) 8:51/m hopefully legs will be back to normal tomorrow

12.25 miles (4 X 100 strides) easy trails, 1:36:56 (8:04/m)

Untitled by runperryrun at Garmin Connect - Details
12.25 miles (4 X 100 strides) easy trails, 1:36:56 (8:04/m) Started out feeling okay as the run progressed pace slowed with same effort.......out of Glycogen? Time to refuel well.

trails 11 miles, 1:23:54, 7:36/m

Untitled by runperryrun at Garmin Connect - Details
Easy run with Jeff trails 11 miles, 1:23:54, 7:36/m

17:27 6th overall

Not feeling too sharp that's for sure, hit the mile in 5:18, 2 miles 11:03, 3 miles 17:00 and 17:27 on the garmin.......race officials had 17:45 some kind of mix up in the chute...because the guy in 5th was just a few strides ahead of me...no chip times.

6 miles roads 43:35 (7:15/m)

Untitled by runperryrun at Garmin Connect - Details
6 miles roads 43:35 (7:15/m)with Gary....good run legs feeling good easy 3 tomorrow Friday off and race Sat.

5 miles roads 36:51 (7:21/m)

Untitled by runperryrun at Garmin Connect - Details
Morning easy 5 miles roads 36:51 (7:21/m)

10 miler wet trails 69:55 (6:59/m)

Untitled by runperryrun at Garmin Connect - Details
10 miler wet trails 69:55 (6:59/m), wet and rainy today and near the end it was pouring so pretty sloppy on the trails. Had a couple days off resting up a bit. Back into a mileage phase of steady 10 milers after Sat 5k race.

p.m. easy 6.3 miles

easy 6.3 miles run with Polly

2 miles

mile warm-up 1 X 1 mile 5:45 very windy and legs not feeling too great......easy run tonight and hit the track tomorrow.

6 miler with Jeff in 40:33 (6:45/m)

Untitled by runperryrun at Garmin Connect - Details
6 miler with Jeff in 40:33 (6:45/m)on the roads

6 miler 38:10 (6:21/m)

Untitled by runperryrun at Garmin Connect - Details
6 miler 38:10 (6:21/m)in Fonthill with Gary on the bike

Track 6 X 800(200 jog) in 2:40

6 miles total, Track 6 X 800(200 jog) in 2:40, 1 mile warm-up, strides, legs a bit sore from those 100's Sunday, 6 X 800 with 200 jog recovery 2:40, 2:40, 2:40, 2:40, 2:40, 2:40 on the nose. 1 mile cool down. Turnover was easier/better. Wet and windy.

6 miles easy trails

Did an easy 6 miles. Legs not responding had to take it easy, funny how 100's fast can mess up the legs......oh well let's see if my turnover improves for the 800's.

43 miles for the week, 16 X 100(15's) Track

1 mile warm-up, 16 X 100 in 15 seconds, 1 mile cool down. Very windy so decided to work on turnover and form a bit.

3 miles Track 17:01-very windy

3 miles Track 17:01-very windy, 1 mile warm-up, 4 strides, it was very windy and i thought of just doing some leg turnover work instead a 3 miler against the wind etc. but I figured get it in the 3 miles and if it's 5:50 pace don't worry about it.....to my surprise 5:35 at the mile and and 11:20 at 2 miles. Next week should hit well under 17 with good weather. Did one mile cool down.

6 miles roads41:14 (6:51/m)

Untitled by runperryrun at Garmin Connect - Details
Easy run with Jeff, 6 miles on the roads 41:14 (6:51/m)

10 miles roads, 1:07:46 (6:46/m)

Untitled by runperryrun at Garmin Connect - Details
10 miler in Welland on paved path, 1:07:46 (6:46/m)

Track 6 X 800 (200 jog)

6 miles total, 1 mile warm-up, 4 strides, Track 6 X 800 (200 jog), hard to concentrate with a bunch of grade 9 kids running around inside lane with their teacher....made for some fun though. 2:42, 2:40, 2:40, 2:42, 2:40, 2:42.....these were done weaving in and out of first and 2nd lane to avoid students....1 mile cool down

12 miler hills trails 1:24:55 (7:04/m)

Untitled by runperryrun at Garmin Connect - Details
12 miler hills trails 1:24:55 (7:04/m), Not feeling to spry the last few miles. thought I would be under 7 m inute pace for sure......windy and wet out there today.

Linda Yalem 5k race 16:53

Untitled by runperryrun at Garmin Connect - Details
5:14 at the mile 10:33 at 2 miles, 1k 3:14, 2k 3:19, 3k 3:22, 4k 3:20, 5k 3:24
1 mile warm-up, 1 mile cool down.

2 miles easy with Rover

2 miles easy with Rover

easy run 2.3 miles (17:46) (7:34/m)

Untitled by runperryrun at Garmin Connect - Details
easy run 2.3 miles (17:46) (7:34/m)taking it easy before 5k race Sunday

Track 4 X 600 (200 jog)

Track 4 miles total, 1 mile warm-up, strides, 4 X 600 with 200 jog recovery, 1:50, 1:50, 1:49, 1:49....1 mile cool down.

4 miles easy 29:46 (7:26/m)

Untitled by runperryrun at Garmin Connect - Details
Ran with Mr. Gary Roversi (Lumberjack) along the creek, first 2 miles easy and picked it up for the next 2 miles.

4 miles easy

easy 4 miles with 4 X 100 strides, not feeling to spry,
better let the body absorb the training

52 miles for the week, today 4 miles in 27:27(6:51/m)

Untitled by runperryrun at Garmin Connect - Details
4 miles trails out Lockhart and back 27:27 (6:51/m)

15 miler hilly roads in Effingham, 1:43:31 (6:53/m)

Untitled by runperryrun at Garmin Connect - Details
15 miler hilly roads in Effingham, 1:43:31 (6:53/m) A good run for a hilly course. Fastest I have ever done this run, a few of the miles are pure uphill especially mile #8. I tried to keep each mile under 7, but a few dipped over due to hills wind and stamina near the end. Under 7 on average so no complaints here. Solid week of running.

Track 3 miles 17:03(5:41/m)

1 mile warm-up 1 mile cool down 4 strides, 3 miles in 17:03(5:39, 11:23, 17:03),
on the track

6 miles 41:39 roads

Untitled by runperryrun at Garmin Connect - Details
Easy run with Jeff on the roads 6 miles, 41:39 (6:56/m)

Grass 800's with a rabbit

Grass 6 X 800 (200 jog) with Stallion hammering me through the first 400 in 78's......hit 2:39, 2:42, 2:42, 2:42, 2:42, 2:40......1 mile warm-up and 1 mile cool down, strides. Gary 7:35 for 1.5 miles :)

10 miler trails/hills 1:08:29 (6:50/m)

Untitled by runperryrun at Garmin Connect - Details
10 miler trails/hills 1:08:29 (6:50/m)All splits are faster for this run, last week I ran 7:00/m on the same route.
Comparison

mile 1, 7:12/6:58
mile 2, 8:09/8:05
mile 3, 7:05/6:44
mile 4, 6:46/6:41
mile 5, 6:49/6:36
mile 6, 6:34/6:32
mile 7, 6:39/6:35
mile 8, 7:14/7:05
mile 9, 6:25/6:25
mile 10, 6:59/6:42

4 X 100 strides as well.

Track 5 X 1000 off 200 jog

6 miles total, 1 mile warm-up, 4 strides, 5 X 1000 meters with 200 jog recovery, 3:17, 3:20, 3:20, 3:22, 3:22, 1 mile cool down. Was going to do 800's decided to change it up a bit. Good pace work.

11.26 miles (42.4 miles for the week)

Untitled by runperryrun at Garmin Connect - Details
11.26 miles, 1:23:29 (7:24/m), easy run with Jeff trails/hills out and back

5k race 17:00 Peach Festival

Untitled by runperryrun at Garmin Connect - Details
17:00 for 3rd overall. 5k Peach Festival Lewiston with Chris DiLalla, Bok Hee and Mark. 3:13, 3:25, 3:27, 3:31, 3:24. 5:16 at the mile http://connect.garmin.com/activity/48568347

6.04 miles roads 42:06 (6:58/m)

Untitled by runperryrun at Garmin Connect - Details
Easy run with Jeff, 6.04 miles roads 42:06 (6:58/m)

Track 6 X 800 (200 jog)

6 miles total, 1 mile warm-up, strides 2:40, 2:42, 42, 42, 42, 42. 1 mile cool down,
legs sore from hard effort on trails yesterday.....Windy again would be nice to get no wind for a day at the track...got er in.

10 miler trails/hills 69:58 (6:59/m)

Untitled by runperryrun at Garmin Connect - Details
Morning 10 miler up the hydro hill around Lake Gibson and back......had to pick er up last 2 miles to get under 70 minutes and 7/min /mile did some 4 X 100 strides on Brock football field 69:58.

Track 6 X 800 (200 jog) 2:42's

6 miles total 1 mile warm-up, 4 X 100 strides, Track 6 X 800 (200 jog) 2:42's, 1 mile cool down.
Very windy today.

Track 6 X 800 (200 jog)

5 miles, 1 mile warm-up, strides,
6 X 800 with 200 jog recovery
2:37, 2:37, 2:37, 2:40, 2:41, 2:41
no cool down got hit with rainstorm, very windy.

6.03 miles easy trails (44:15) (7:20/m)

Untitled by runperryrun at Garmin Connect - Details
6.03 miles easy trails with Jeff (44:15) (7:20/m)very hot again and humid

Track 6 X 800 off 200 jog

6 miles total-I did this workout at 10am still quite warm, but better than 2pm yesterday. 1 mile warm-up, a couple strides, 2:37, 2:40, 2:41, 2:41, 2:44, 2:44. 1 mile cool down :) Have to get these faster here lies my weakness.....long reps the cool thing is I love doing these workouts.....so for the next 2 months lots of this work with 3 mile time trials......felt the breathing today not the legs. Right achilles still feels a bit funny but held up.

Track 4 X 800 with 200 jog, very hot and windy.

Track-1 mile warm-up, 4 X 75 strides, 4 X 800 off 200 jog, 2:38, 2:41, 2:42, 2:45. Windy/hot/legs heavy. Cut the workout way too hot may try it again tomorrow. Tweaked right achilles a bit, but kept going on it and it seemed ok.

17:21 Phoenix fitness

Race in Hamilton 2nd place overall

12 X 400 track repetitions

Notre Dame Track, 2 mile warm-up, 4X 100, 12 X 400(400 jog) 71, 71, 71, 72, 72, 73, 74, 74, 72, 73, 72, 74 jog 1 mile cool down

100 mile week

Untitled by runperryrun at Garmin Connect - Details
p.m. 5 miler in 43:52 wet trail run (8:46/m) up the hydro hill and back....100 miles complete, Century #2. I would like to say it was easier but felt pretty much the same

a.m. 7.17 miles easy

Untitled by runperryrun at Garmin Connect - Details
a.m. 7.17 miles in the mud and rain on trails felt good for this one though air is cooler and legs felt good, breathing still a little laboured. 1:01:17 (8:32/m) at 95 miles 5 to go.

p.m. easy 4 roads (88 miles, 12 to go)

p.m. easy road run 4 miles out and back in a downpour....32:53 (8:11/m)
88 miles 12 to go tomorrow

a.m. 12 miles trails hills

Untitled by runperryrun at Garmin Connect - Details
a.m. 12 miler trails hills 1:43:35(8:37/m) breathing not so great and soaked due to the humidity.....it's not pretty, but I'll get the century done (at 84 miles)

p.m. 9 miles easy in short hills

p.m. 9 miles easy in short hills

a.m. 4 miles 28:08 (7:02/m)

a.m. 4 miles 28:08 (7:02/m)

p.m. 6.06 miles, 42:30 (7:01/m)

Untitled by runperryrun at Garmin Connect - Details

pm: 6.06 mile road run with Jeff 42:30 (7:01/m)

a.m. 7 miles trails hills(hydro hill)

easy 7 trails 59:34 a rough patch like last night with Paul, Could be tired from the 6 mile tempo or mileage volume......it's like I am out of breath legs feel okay. Over halfway to 100 miles(53).

p.m. 8 miles easy

easy 8 miles with Paul on trails in 64:00 (8:00/m)

a.m. 7 miles (6 mile tempo run 35:10, 5:52/m)

a.m. 6 mile tempo run, 35:10 (6:15, 5:53, 5:52, 5:47, 5:44, 5:39) 1 mile cool down

p.m. 8 miles 3 hills

Untitled by runperryrun at Garmin Connect - Details
p.m. easy 8 up hydro hill and down decew up Jackson flats, 1:03:41 (7:57/m)

a.m. 8 miles easy

Morning easy 8 miles on trails with Mark on his bike 1:02:33 (7:48/m)

15 miles hills trails

Untitled by runperryrun at Garmin Connect - Details
15 miles on trails and hills 1:57:36(7:50/m)

5 mile tempo roads 30:37 (6:06/m)

Untitled by runperryrun at Garmin Connect - Details
Ran 5 mile tempo on the roads 30:37 (6:06 pace)
6:15, 6:10, 6:08, 5:58, 6:01. The last tempo I did in 32:07(6:24) on the same course

6 miles easy

easy 6 miles trails/hills

Mueller/Checkers mile 4:58

Untitled by runperryrun at Garmin Connect - Details

71, 73, 75, 74 for each 400 on the Garmin, I was the third Master and 12th overall. Pretty good for no real speed work for a mile race.

easy 4 miles with 4 X 100 strides

Untitled by runperryrun at Garmin Connect - Details
4 miles trails/hills 4 X 100 strides, very humid 31:20(7:49/m)

100 miles in 7 days complete

easy 7 down to Port/brothers house 59:03, felt pretty tired for this one. 100 is complete, easy few days and hop in the mile race for fun.

6 miles 46:40 (7:46/m)

Untitled by runperryrun at Garmin Connect - Details
6 miles trails/roads 46:40(7:46/m)....7 miles to go this evening to hit 100....Not sure why but the last day seems to be tough mentally....one brick to go for wall #1.

13 miles easy

Untitled by runperryrun at Garmin Connect - Details
13 miles on trails/hills in 1:43:16 (7:56/m) Legs felt very good at 2 miles, not sure why just seemed like I had extra energy today.....I guess when you hit 76 miles in a week the legs start to flow. 13 tomorrow to hit 100.

p.m. 8 mile easy run along trails

p.m. First 2 miles pretty heavy legs and felt better as run went on.

morning run 6 miles 16 X 100 strides

a.m. 6 miles: 2 mile warm-up/16 X 100 strides 100 jog/2 mile cool down....cleaning up the form. Currently at 66 miles for the week-I'll get in 8 tonight for 74 and 13 miles both sat and sun will get me to 100 the 3rd time I have ever done 100 and this will be the first time in 2010.....not done yet though ;)

8 miles trails (59:19) (7:22/m)

Untitled by runperryrun at Garmin Connect - Details
p.m. 8 miles with Jeff Merit trail, 59:19(7:22/m)

6 miles easy 46:47

Untitled by runperryrun at Garmin Connect - Details
a.m 6 mile buffer run in Welland along the path 46:47

p.m. 8 miles trails/hills 1:03:33

Untitled by runperryrun at Garmin Connect - Details
8 miles, 1:03:33. Had a Java and a carb drink and two 10 minute power naps between runs. Refreshed the legs felt good heaviness was gone tonight.

am:Track 12 X 400(80) 400 jog

8.2 miles, 2 mile warm-up legs very heavy first couple laps, 4 X 75 strides feeling better, 12 X 400 in 80 (400 jog). Toughest day yet in the 100 mile week quest.

8 miles trails (2nd run)

Untitled by runperryrun at Garmin Connect - Details
evening run 8 miles 1:03:03 Merrit trail with Jeff for 6 miles and i continued on for 2 more

morning run 6.25 miles (4 X 100 speed drill)

Untitled by runperryrun at Garmin Connect - Details
morning run 6.25 miles (4 X 100 speed drill) 47:32 (7:36/mile)in Welland on paved trail.....1st mile was rough wasn't feeling so great. Kept pace with a few rowing shells on the water.

evening 5 mile tempo, 32:07 (6:24/m)

Untitled by runperryrun at Garmin Connect - Details
Double run day, evening 5 mile tempo roads, took it easy first half mile then picked it up. 6:59, 6:15, 6:16, 6:19, 6:17=32:07(6:24/mile)

a.m. 11 miles hills trails

Untitled by runperryrun at Garmin Connect - Details
Early 11 mile lactate buffering morning run on the hills/trails. There were a couple fishermen out there fishing and me hitting the trails with the sun coming up. (1:35:10) Oh and there are a few black flies no longer....pests.

5k race 17:26 1st

Basically went out in 3:30 the first km then ran 3:25 for the 2nd km and went 3:30's for the rest cruised it. No mile split or 2 mile split. Time for 5 mile steady/tempo runs to get stronger.

easy 4.12 miler with 4 strides 100 meters

Untitled by runperryrun at Garmin Connect - Details

5k race 17:23

Untitled by runperryrun at Garmin Connect - Details 3:17, 3:30, 3:25, 3:33, 3:33 at the mile was 5:22. Gotta start running more even pace and holding it 3:25-30.

easy 60 minutes and 3 X 200

60 minutes run trails hills, 6.8 miles 3 X 200 at the end

3 miles on the track 16:44

1 mile warm-up, 4 X 75 strides, 3 miles time trial, 5:30, 11:13, 16:44 1 mile cool down. I ran a 3 miler back in April in 16:42 with the middle mile slower as well so good sign for race on Friday.

easy 4 miles trails

an easy 4 on trails very hot and humid

Track 50/50 for 12 laps (18:06)

track 50 meters hard 50 meters stride for 12 laps ran the 12 laps in 18:06.....1 mile warm-up and 1 mile cool down and 4 X 75 strides.....Viren workout

93:00, 10.70 m, trails hills

Untitled by runperryrun at Garmin Connect - Details
93 minutes in the heat hottest i have been yet.....very thirsty last 33 minutes got in and hydrated with gatorades and freezees. 8 X 150 Reps on decew road

evening pool run 3 miles

12 X 400(100 jog) 80's

Track 1 mile warm-up, 4 X 75 strides, 12 X 400 (100 jog) 80's very hot......no cool down

90 minutes last 20 minutes tempo 10.67 miles

Untitled by runperryrun at Garmin Connect - Details
ran 90 minutes trails hills 10 .67 miles last 20 minutes threshold run pick up.....weighing in at 123 pounds.

a.m. 1:05:14 easy run 8.06 miles p.m. Track 5 miles

Untitled by runperryrun at Garmin Connect - Details
a.m. 1:05:14 easy run 8.06 miles with Jeff on trails and hills
pm. 5 miles at the track 1 mile warm-up, 6 X 800 (200 jog), 10 X 100 reps

91 minutes 20 X 200(200 jog) within

Untitled by runperryrun at Garmin Connect - Details
91 minute run very hot, did 20 X 200(200 jog) in the middle of the run, 11 miles

easy run 56:27, 6.4 miles, 10 X 100

Untitled by runperryrun at Garmin Connect - Details
56:27 easy run with 10 X 100 strides on grass within 6.4 miles on trails and hills....

90:10 run 10.64 miles 6 X 1:30 hills

Untitled by runperryrun at Garmin Connect - Details
90:10 run 10.65 miles........at 10 minutes in I did 6 X 1:30 hill up the hydro rest of the run easy.

Track 6 X 800 (200 jog)

1 mile warm-up 4 X 75 strides 6 X 800 with 200 jog recovery....no times hot, humid and legs not firing very well but got it in.

9 miles easy

9 miles easy trails

3 miles pool run

3 miles pool run

pool run again very hot and commute to Toronto is not conducive to much running for the next couple weeks.....I'll make up for it Sat Sun

3 miles pool run

pool is at 90 degrees

90 minute run 60 miles for the week

10.5 miles I guess, very hot humid run trails no garmin so not sure on the distance, ran 90 minutes and threw in 4 X 100 strides Brock field....last 10 minutes exhausted.....oh well time to reload..

3 X 1 mile (90 seconds rest) 5:23/5:30/5:35

1 mile warm-up, 4 X 75 strides, 3 X 1 mile (90 seconds rest) 5:23, 90 sec rest, 5:30, 90 sec rest, 5:35. 1 mile cool down, very windy and hot.

7 miles easy

easy run 7 miles trails

12 miles double run 6,6

am: 6 miles easy trails
pm: 6 miles easy trails with Jeff

double run 12 miles

1 mile warm-up, 4 X 75m strides, 12 X 400 with 100 jog recovery, 1 mile cool down.
need a couple easy days......tank is close to empty...

later on 6 miles easy with Paul on trails for a 12 mile day

10.5 miles (double run)

am 4.5 miles(7:10's) with the stallion, pm 6 miles(7:56, 5:43, 6:05, 6:10, 6:12, 7:55) very windy

Track 8 X 200

1 mile warm-up, 8 X 200(200 jog) 32, 32, 32, 32, 32, 32, 32, 31, 1 mile cool down

6 miles easy trails

6 miles easy run with Mark on his bike

4 X 1 mile track

1 mile warm up- 4 X 75 strides, 5:16(400 jog), 5:16 (400 jog), 5:18 (400 jog), 5:27.
The last mile felt like I was running 5:20 I put out the effort
funny how I hit 5:27.... last week 4th mile I backed off and was 5:27 this week I went hard and still hit 5:27.
1 mile cool down

7 miles easy trails hills

5 miles trails with Jeff 37:38(7:31/m)

5 miles trails with Jeff 37:38(7:31/m)

Track 8 X 200 (33's)

3 miles 1 mile warm-up 8 X 200 with 200 slow jog recovery
Bit of anaerobic work to speed up my miles for Sunday workout. I never really know when to integrate the pure speed stuff and how much volume.....all I really know is that it makes the miles easier.

4 miler track (23:00) 5:45/m

Notre Dame track Welland, track is in rough shape,
4 miles in 23:00 mile 1 (5:55), mile-2 (5:50), mile 3 (5:40), mile 4 (5:35)
Looking out striding out with the form.

90 minute easy run

10.3 miles trails roads hills 90 minutes of easy running

4 X 1 mile Track

Track workout 1 mile warm-up, 4 x 1 mile(400 jog rest) 5:23, 5:20, 5:23, 5:27, 1 mile cool down.

4 miles 10 X 150

easy 4 miles and 10 X 150 speed drill

17:27 5k race

St. Gregory Great Race 5k
1200 (4:00) 1200 (4:10) 1200 (4:10) 1200 (4:17)
1 mile 5:16, 2 mile 10:53 17:27 hot humid didn't feel very good
13th overall

3 miles easy(Tues)

10.42 miles trails/hills/roads 78:20 (7:30/m)

Untitled by runperryrun at Garmin Connect - Details
10.42 miles trails/hills/roads 78:20 (7:30/m) did 6 X 9 poles(400 meters) at the end of the run.

Track 4 X 1200 (400 jog)

Track 1 mile warm-up 4 X 75 striders, 4 X 1200(400 jog)
4:00, 4:00, 4:00, 3:55.

8 miles easy trails

Track 12 X 100

1 mile warm-up, 12 X 100(15sec) 300 jog 1 mile cool down

8 miles (56:30, 7:02/m)

Untitled by runperryrun at Garmin Connect - Details
8 miles (56:30, 7:02/m) jogged 3 km then picked it up for 5km and eased it down for 5km through trails/hills around Brock, blended in some hillwork 4 X Glendale hill.

12 X 400 (100 jog) Track

6 miles total
1 mile warm-up 4 X 75 Strides 74, 75, 76, 76, 74, 75, 76, 76, 76, 78, 78, 73(kicked in last 200)
1 mile cool down. Legs not bad considering the half marathon....2 days off was a good idea for recovery from the half.

12 mile creek trail run half marathon 1:28:46, 1st

Untitled by runperryrun at Garmin Connect - Details

easy 3 in 23:41 (7:52/m)

Untitled by runperryrun at Garmin Connect - Details
3 miles easy 23:41 (7:52/m)race tomorrow

3 miles easy

Untitled by runperryrun at Garmin Connect - Details
easy 3 mile run with Polly 23:40 (7:49/m)

3 miles easy

Untitled by runperryrun at Garmin Connect - Details
3 miles 22:47 (7:35/m)

3 miles easy(24:10)

Untitled by runperryrun at Garmin Connect - Details
3 miles easy 24:10 felt a lot better than yesterday(27:00) A combo of short duration 3 milers this week and high carbs
Wed/Thurs/Fri and lots of water throughout the day. Legs should be raring to go for race Saturday morning.
http://pfitzinger.com/labreports/eatdrink.shtml

3 miles easy

easy 3 on trails getting rested up for the cross country half marathon on Saturday

Track 12 X 400 (100 jog)

Track 1 mile warm-up 4 X 75 strides, 12 X 400(100 jog) 79, 78, 79, 79, 77, 76, 77, 77, 77, 77, 77, 77, 1 mile cool down.......felt a lot better today think it was just the heat/wind/tired combo yesterday

Track 5 X 1000 (400 jog recovery)

1 mile warm-up at the track 4 X 75 strides, 5 X 1000 with 400 jog recovery, windy, hot 3:22, 3:27, 3:33, 3:35, 3:35. 1 mile cool down. Not feeling very fast on the track....

47:30 for 6 miles hills and trails 7:54/m

Untitled by runperryrun at Garmin Connect - Details
47:30 for 6 miles hills and trails 7:54/m with A.K.

6 miles easy 46:06(7:39/mile)

Untitled by runperryrun at Garmin Connect - Details
easy run with Jeff along the 12 mile creek trail towards Port 6 miles easy 46:06(7:39/mile)Feeling better have the Nike Air Motos 6 back on the feet and air spans are out knee problems from the air span

12 miles 9 miler roads trails 1:13:50 8:11/m 3 mile pool run

Untitled by runperryrun at Garmin Connect - Details
9 miles got more and more tired as run progressed......this has been happening the past few runs gotta be low on glycogen refueling well tonight 1:13:50 8:11/mile, 3 mile pool run

1hour run 8.38 miles(7:09/m)

Untitled by runperryrun at Garmin Connect - Details
8.38 miles in 1hour along Welland trail 7:09/m in 10 X 150 turnover drill after

6 miles pool run 50 minutes

Hit the pool first pool run of the year, chilly 73 degrees, 50 minutes(they say 8 min is a mile in the pool) legs sore from 9 miler Friday and 2 hour run Sat....should be good to hit the roads Monday

14 miles

Untitled by runperryrun at Garmin Connect - Details
14 miles 2:00:25 hour run with 2 X 10 minutes within it.

1 hour run

Untitled by runperryrun at Garmin Connect - Details
1 hour run 9.3 miles covered 6:27/m at 8 miles I was 51:30.

left knee off Sat/Sun

Try for Monday have to get my knee to 100%. The Nike air span may have to be put to the side and go back to air motos....we'll see.

6 miles 43:45 (7:17/m)

Untitled by runperryrun at Garmin Connect - Details
6 miles, 43:45 (7:17/m) , mile easy mile steady, 8:00, 6:34, 7:59, 6:19, 8:27, 6:22

6.05 miles 42:37 (7:02/m)

Untitled by runperryrun at Garmin Connect - Details
6.05 miles roads 42:37 (7:02/m) knee still funny ice bath again.

10.76 miles, 128:48, (8:14/m) recovery run

Untitled by runperryrun at Garmin Connect - Details
10.76 miles, 128:48, (8:14/m) recovery run buffering the lactic acid I guess. My legs very heavy and breathing a bit forced.
easy day tomorrow, left knee still not 100%, i can run on it the knee lift a bit forced. Ice bath time.

5 miles total 12 X 400(100 jog)

5 miles, 1 mile warm-up, 4 X 75 strides, 12 X 400(100 jog) 75, 76, 77, 78, 79, 80 80, 80, 80, 80, 80, 80. 400 cool down. Left knee twinge from the long run.

20.08 miles, 2:32:59, 7:34/m through effingham hills

Untitled by runperryrun at Garmin Connect - Details
20.08 miles, 2:32:59, 7:34/m through effingham hills

17:18 for 5k into headwinds

Untitled by runperryrun at Garmin Connect - Details
2 mile warm-up Ran 17:18 (3:11, 3:24, 3:30, 3:36, 3:28) http://www.sportstats.ca/display-results.php?lang=eng&racecode=45815 very windy (5:33/m) 2 mile cool down

3 easy

3 miles easy/ race tomorrow

4 miles easy

easy run with Jeff 4 miles 31:25(7:50/m) racing saturday so easy day

10 miles steady state, 1:11:16 (7:08/m).8 easy cool down 6:36

Untitled by runperryrun at Garmin Connect - Details
10 miles steady state, 1:11:16 (7:08/m).8 easy cool down 6:36
a few glitches with the Garmin watch, anyhow good run felt good.

8 miles road/hills/trails 55:35 (6:56/m)

Untitled by runperryrun at Garmin Connect - Details
8 miles road/hills/trails 55:35 (6:56/m) 2 mile warm-up then 25 X 30 seconds hard, 30 seconds steady recovery 2 mile cool down

8 miles hilly run and 10 X 150 speed drill

7 miler through effingham(30 hills) 49:36(7:05/m) 10 X 150 speed/turnover drill

5k race 17:00(5:28/m) 2nd overall

Untitled by runperryrun at Garmin Connect - Details
Run for the General 5k race 17:00(5:28/m) 2nd overall 3:21, 3:24, 3:27, 3:26, 3:21
2 mile warm-up, 3 mile cool down

3 miles 21:00 (7:00/m)

3 miles easy on the roads 21:00(7:00/m) easy run with Jeff

6.36 miles, 42:51(6:46/m)

Untitled by runperryrun at Garmin Connect - Details
6.36 miles, 42:51(6:46/m) on trails with 10 X 150 sprint drill

18.64 miles trails/hills/roads 2:25:50 (7:49/m)

Untitled by runperryrun at Garmin Connect - Details
18.64 miles trails/hills/roads 2:25:50 (7:49/m)

3 mile time trial track in 16:42 5:34, 11:12(5:38), 16:42(5:30)

5 miles total
1 mile jog, 4 X 75 speed drill, 3 mile time trial on the track hit 16:42
5:34, 11:12(5:38), 16:42(5:30) 1 mile cool down

4.12 miles easy, 32:09 (7:48/m)

Untitled by runperryrun at Garmin Connect - Details
4.12 miles easy, 32:09 (7:48/m)

Track 6 X 800(400 jog recovery)

Track with Jeff-1 mile warm-up, 4 X 75 speed drill, pacework 6 X 800 (400 jog rec) 2:44, 2:44, 2:44, 2:44, 2:44, 2:40-1 mile cool down.

10.05 miles easy, 1:20:03 (7:58/m)

Untitled by runperryrun at Garmin Connect - Details
10.05 miles easy, 1:20:03 (7:58/m), trails/hills/road

10.23 miles 75:54(7:25/m) speed drill 10 X 150

Untitled by runperryrun at Garmin Connect - Details
10.23 miles 75:54(7:25/m) trails, road, hilly, did 10 X 150 meters speed drill on Decew.

easy run with Jeff out and back 6 miler 43:17 (7:10/m)

Untitled by runperryrun at Garmin Connect - Details

Shoes For shelter 5k road race 17:16(hilly cemetary)

Untitled by runperryrun at Garmin Connect - Details
17:16 3:18, 3:15, 3:32, 3:31, 3:30 6th overall. 2 mile warm-up 2.5 mile cool down for 7.5 miles
http://www.gogriffs.com//pdf8/687946.pdf?DB_OEM_ID=20500

4 miles easy

4 miles easy no watch with brother Polly on trails

6 miler easy with Jeff 43:15 (7:11/m)

Untitled by runperryrun at Garmin Connect - Details

easy 10 miler 74:55(7:29/mile)

Untitled by runperryrun at Garmin Connect - Details
easy 10 miler 74:55(7:29/mile) trails/hills/roads Feeling better breathing and legs (achilles a bit tweaked ice ice....it will be fine.)

10.3 miler(1:23:07)(8:03/m)

Untitled by runperryrun at Garmin Connect - Details
10.3 miler(1:23:07)(8:03/m) Ran easy legs not really feeling too fresh or the breathing....did 10 X 150 speed drill on Decew. A bit of a cold since Wed may be tiring me out a bit.

14 miles easy

Untitled by runperryrun at Garmin Connect - Details
1 mile warm-up then GPS kicked in for next 13 miles total 14 miles, 1:55:42(8:16/mile)

5k race in Jordan

Untitled by runperryrun at Garmin Connect - Details
17:06 final time.
Ran the Jordan 5k, 1 mile warm-up, 4 striders, 5k race in 17:06, 3:15, 3:21, 3:25, 3:26, 3:23, 2 mile cool down with Jeff he hit 17:43!

easy 3 with Jeff

Untitled by runperryrun at Garmin Connect - Details

easy 6 miler

Untitled by runperryrun at Garmin Connect - Details
easy run home, riverview, northcliff, lockhart, up hydro hill, to merritville to decew road and back. 6 miles, 42:20 (7:03/m)

Track 8 X 300 (300 jog) 55, 54, 54, 54, 53, 54 , 54, 54

Track with Jeff 1 mile warm-up, 4 X 70 striders, 8 X 300(300 jog) 55, 54, 54, 54, 53, 54, 54, 54.(72 per 400 pace or 4:48/mile) 1 mile cool down. Jeff hit 50's!

6 miles easy

home to Pollys in Port 46 minutes...no garmin.

13.06 hilly trails 1:39:16 (7:35/m)

Untitled by runperryrun at Garmin Connect - Details

13.06 hilly trails 1:39:16 (7:35/m)

trail run with Jeff through shorthills very hilly 13.06 miles 1:39:16 (7:35/m)

4 X 1200, 4:07, 4:05, 4:04, 3:58 (400 jog rec)

Track pacework, 1 mile warm-up, 4 X 70 striders, 4 X 1200(400 jog recovery) 4:07, 4:05, 4:04, 3:58 =16:14 (5:25's) achilles 100%

easy 4 (achilles?)

easy 4 with Paul left achilles is tweaked a bit so going to take care of it
2 days off and ice

10 miles, 71:39 (7:09/m)

10 miler road trails, 71:39 (7:09/m) home, trail, hydro hill, merritville over bridge right onto path to decew road, did 10 X 150 speed drill on decew, onto path around lake gibson, to the path to morningstar mill, down decew hill, up Jackson flats, pelham, glendale, bottom of bridge.

4 miles easy

easy trail run with Paul 4 miles

9 lap time trial 12:41(5:30/m)

1 mile warm-up, 9 laps of track, 1 mile 5:35, 2 mile, 5:25(11:00) 12:41 for 9 laps (5:30/mile)

13.38 miles 1:39:52 (7:27/m) road trails

13.38 miles With Jeff road trails 1:39:52 (7:27/m)

8.5 miles easy (7:10/mile)

Morningstar mill road trails 8.5 miles 7:10/mile

Track 12 X 400 (400 jog)

Track with Jeff 1 mile warm-up, 12 X 400 (400 jog) 80, 76, 76, 76, 76, 77, 76, 77, 76, 78, 77, 77 1 mile cool down, very windy chilly night.

10 miles 1:15(7:26/m) (12 X 150 speed drill)

10 miles 1:15 (7:26/m) trails hydro hill up around to decew and around lake Gibson to the trail and back up decew/Jackson flats 12 X 150 speed drill good turnover on Decew

12 X 400(100 jog) 79's(5:16 mile pace)

2 mile warm-up, 4 X 75 strides, 12 X 400(100 jog), 2 mile cool down rainy and windy 78, 78, 79, 79, 79, 79, 79, 79, 79, 79, 80, 80 pacework (5:16/m)

13 easy road/trail 1:35:22 (7:20/m)

13 miles 1:35:22(7:20/m)with Jeff 5 mile road loop, and merrit trail into port and back

2 mile time trial (11:30) very windy

1 mile warm-up, 4 X 50 stride outs, 2 mile time trail (5:40, 5:50) 11:30 very windy. 1 mile cool down.

6.15 easy run 47:16 (7:41/m)

6.15 miles 47:16 (7:41/m) easy run around the Welland island with Rover and AK.

10 miles hilly 1:15:23 (7:32/m)

10 miles hilly 1:15:23 (7:32/m) home-trails-hydro-st. Davids-merittville-decew-cardiac-morninstar trail-decew-pelham home last 2 miles did 10 X 100 speed drill

Track 12 X 400 (100 jog)

1 mile warm-up, 4 X 50 stride outs, 12 X 400(100 jog), 77, 76, 75, 75, 76, 76, 77, 75, 76, 76, 76, 77. 1 mile cool down Pacework (5:04 mile pace)

Hilly 10 easy 1:16:07 (7:36/mile)

Hilly 10 miles 1:16:07 (7:36/m) home trail up the hydro, St. David, Merittville, over bridge on path to decew, up around lake Gibson trail back on decew, up Jackson flats hill, pelham, Glendale, Riverview until I hit 10 miles

Anaerobic power workout 12 X 400(400 jog)

8 miles total, 1 mile warm-up 4 X 50 speed drill,
12 X 400 with 400 jog recovery.
76, 76, 76, 76, 75, 73, 74, 74, 75, 75, 75, 75.
Note the middle 4 there was no wind.
Cool down 1 mile.

14 miles 1:40:49 (7:11/mile)

ran 14 with Jeff home, northcliff, lockhart, glenridge, woodside, east hampton, glendale, welland can parkway till 7 miles then turned around.

5k Slainte in 17:18(5:32, 5:30, 5:02) 5:34/mile

2 mile warm-up 4 X 100 strides 5k road race, wicked wind the first 3 k on hamilton mountain then down the mountain 5:32, 5:30, 5:02, 17:18 for 5k, 3:28/km,
http://www.chiptimeresults.com/resultsreader.php?y=2010&r=SlainteS.htm 5:34/mile

6 miles easy 45:30 (7:34/m)

run with Jeff 45:30 (7:34/mile) 6 miles ....

easy 6 miles with 10 X 100

6.01 miles with Mark he was on his bike on the greater niagara parkway trail st. Catharines up to Thorold did 10 X 100 within 49:51 (8:17/m)

Finally Track work 12 X 400 (100 jog)

1 mile warm-up, 4 X 50 sprint drill, 12 X 400 (100 meter jog recovery) 80, 80, 80, 80, 80, 80, 80, 80, 80, 80, 80, 78. 1 mile cool down. Pacework 5:20 mile pace.

14 miles 1:51:38(7:58/m)

14 miles 1:51:38(7:58/m) Ran effingham, home pelham, effingham, roland, sulphur springs, effingham, metler, hansler, hollow, holland, cataract, morningstar mill. http://www.gmap-pedometer.com/?r=3525063 Ran out of steam today and stopped at 14.

8k road race 28:56

28:56 (5:47/mile) 3:25, 3:32, 3:33, 3:43, 3:49, 3:37, 3:37, 3:30

6.06 miles (44:34) 7:21/mile

ran 6.06 (44:34) 7:21/m miles with Jeff in legs still sore may have to hit the ice bath to get the inflammation down before the race

5.05 miles roads (33:10, 6:34/m)

5.05 miles on the roads 1 mile warm-up pick up effort 70-80% effort for 3 miles 7:01, 6:11, 6:18, 6:17, 6:59 = 33:10 (6:34/mile)

6 miles 42:49 (7:07/m)

6 miles in 42:49(7:07/m) easy legs still sore a bit of a struggle out there will be nice when legs are back to normal

8 miles 56:59 (7:07/m)

ran 8 miles in 56:59(7:07/m), home, riverview, lockhart, brock hill, decew(detour grass road), pelham, glendale home(did 10 X 100 meter speed drill within the run)

1:23:10 for the half (6:17/mile)

1 mile warmup strides Grimsby Half marathon 13.22 miles 5:45, 5:54, 6:00, 6:08, 6:10, 6:18, 6:28, 6:21, 6:27, 6:35, 6:35, 6:35, 6:27, 1:20(.23 miles) 2 mile warm-down with Jeff

3 easy with Jeff

3.03 miles , 23:07 mile 1 8:06, 7:31, 7:16 (7:38/mile) legs are ready to race

5 miles easy gearing up for the 1/2 marathon sunday

5 miles with Jeff in the snow good grip though 38:18 (7:36/m)

800/1200/ 2 X 200 taper workout uptempo

1 mile warm-up roads 800 in 2:46 (1:21, 1:25) rest 1200 in 1:24, 1:25, 1:22(4:11) rest 2 X 200 cool down

easy 3 with 10 X 100 speed drill

jogged 3 miles with 10 X 100 sprint drill within...7:25, 7:12, 6:52, 21:33 (7:10/m)

8.42 miles easy 1:01:07(7:15's)

Ran 8.42 miles with Jeff 1:01:07 (7:15/m)

2 mile time trial 11:18 (with wind 5:31, against 5:47)

jogged 1.5 miles 4 X 50 sprint drill. Ran from guard rail on lockhart to Glenridge just past mail box(1 mile with wind, 5:31) and flipped it around and came back 1 mile against the wind 5:47=11:18 for 2 mile time trial http://www.gmap-pedometer.com/?r=3485981

6.01 miles 42:55(7:08/m)

6.01 miles with Jeff, 42:55, 7:08/mile out and back run
http://www.gmap-pedometer.com/?r=3484224

8.47 trails hills 1:05:08 (7:41/m)

8.47 miles home trail up hydro around bridge on merrittville decew jackson flats home and a bit down riverview with 10 X 200 speed drill felt good fast and strong 1:05:08(7:41/m)

2 mile warm-up 3 miles steady 10 X 100 speed drill

2 mile warm-up 3 miles steady 6:14, 6:32, 6:52
10 X 100 speed drill for 6.57 miles

8.63 miles easy(3 stride lengtheners-hills)

easy run 8.63 miles 1:08:47(7:58's) home trails up the hydro hill/merritville/around Gibson/decew/pelham/glendale-home, Did 3 times Glendale hill for stride lengtheners

15 miles 1:53:26(7:30/m)

into effingham to sulphur springs and back, and added another 5 miles vansickle/1st street louth and glendale glenridge/lockhart/northcliff 1:53:26 (7:30/m)
http://www.gmap-pedometer.com/?r=3471545

4 miles 10 X 200 speed drill

1 mile warm-up 10 X 200 speed drill 1.5 mile cool down(7:11/mile overall pace) quite chilly

6 miles outdoor track 35:14

Jogged 1 mile put on the flats and hit the outdoor track in the wind and light snow for a 6 mile time trial 5:50, 11:52,17:50, 23:40, 29:30, 35:14 (5:44 last mile)

3 miles on outdoor track in 17:25

1 mile warm-up 4 X 50 speed drill 3 mile time trial at the outdoor track inside lane clear....5:48, 11:41, 17:25(5:44) windy. 1 mile cool down 8 X 100 speed drill within cooldown

Energy is back 13 miles 1:33(7:09's/m)

Ran 13 with Jeff 1:33:00 roads clear and windy seems to be the them for Feb wind....felt a lot better easy run

10 miles roads 74:49 (7:30/m)

Ran 10 with Jeff good weather in 74:49(7:30/m) feeling a bit flat this week....
not sure why. Low iron? carbs?

6 miles 37:41(6:18/m)10 X 200 after

Went out to run fast but windy and icy.....footing on riverview couldn't belt it good effort....6:30, 6:04, 6:18, 6:18, 6:21, 6:08. 6 miles in 37:41 and did 10 x 200 after speed drill.

10.04 (72:58) 7:16 mile

10.04 miles 72:58 (7:16/mile) with Jeff usual route. Legs felt back to normal....should be good for 6 mile time trial tomorrow

13.11 1:36:23(7:21/mile) very windy

13.11 miles with Jeff 1:36:23(7:21/mile) felt very tired fighting the wind for most of the run.

3 mile chilly time trial outdoors 17:16

1 mile warm-up 3 mile time trial roads cold/snow/wind etc. 5:42/5:45/5:49 for 17:16 not bad cool down and 10 X 100 sprint drill

10.5 miles in 74:54 (7:27/mile)

ran on the Tundra coldest day by far...with Jeff 1:14:54 (7:27/mile) windy, cold and pure winter running.

7.16 miles easy trails of ice

7.16 miles easy trail run very icy 1 hour 45 seconds....very slow out there

6 miles 35:43

Did a 6 miler on the roads very windy 5th mile
5:55, 5:38, 5:58, 5:58, 6:29(ridley road wind) 5:42

4 miles with 10 x 200

With Jeff 1.5 mile warm-up 10 X 200 on the snowy track in training shoes 1.5 mile cool down. 36's.

13.24 (1:35:41) 7:13/mile

ran with Jeff and Greg 13.24 miles in 1:35:41 (7:13/mile)
craigllee/northcliff/lockhart/glenridge/southdrive/westchester/queenston/church/ontario/
wellandvale/path/martindale/1st street louth/pelham/glendale

3 mile time trial 16:37

1 mile warm-up, 3 mile time trial 5:27, 11:02, 16:37 1 mile cool down.

6.2 miles (46:49) 7:33/m

Ran with Jeff and Greg 10 km route 46:49 7:33/mile

6 miles(5 easy) 10 X 100 sprint drill

5.01 with Paul 7:11/mile 36:02 10 X 100 sprint drill

6.03 miles 43:22 (7:11/mile)

ran with Jeff 6.03 miles in 43:22(7:11/mile) out and back run

5.06 miles 4 easy and 10 x 100 sprint drill

Ran an easy 4.06 miles with Jeff 28:50 (7:06/mile) 10 X 100 speed drill

13.1 miles 1:31:41(7:00/mile)

ran with Jeff 13.1 miles 1:31:41 (7:00/mile) riverview, glenridge, ontario, lakeport, into port, main street, martindale, louth, rykert, pelham, glendale, riverview.

5 miles (3miles in 17:01)

15 minute warm-up with Mr. Shane Lavell. Shane hopped in for some 400's and put down the hammer a few times. Did a 3 mile threshold run 5:39, 11:22, 17:01. Basically 5:40's and jogged 5 minutes afterwards. Last week I was 17:25, so the hills are increasing the pace.

10.07 miles 74:13 (7:22/mile)

ran 10.07 miles with Jeff 74:13 (7:22/mile) little tired/hungry after run, very windy out there but warming up....finally a break in the weather....+digits

4 miles and 10 X 100 speed drill

4.06 (30:03) 7:23/mile 10 X 100 speed drill....Legs felt strong and fast, good push off.....hillwork is paying off

11.80 miles

11.80 miles on the trails roads hills and snow 1:37:30.

15.13 miler (1:53:47-7:33/mile)

Ran with Jeff 15.13 miles in 1:53:47(7:33/mile) through Effingham hills against a bitter strong wind the first 5.5 miles and footing not very good but got it in. Felt good the whole way not tired at the end. Felt like a 10 miler.

3 miles 17:25

indoors 1 mile warm-up 3 mile threshold run 17:25(5:50, 11:45, 17:25)

10.02 74:50 (7:28/mile) traction control is back

10.2 miler with Jeff on the road, traction is back on the roads :) , we p threw in 3 times the Glendale hill at the end at a good clip 74:50 (7:28/mile)

8.18 miles(7:53/mile)

8.18 miles snow covered roads 1:04:35(7:53/m)

10.05 miles in a lot of white stuff

80:39 for 10.05 miles in the snow, footing and slippage at a new level. Got er in.

10.34 mile 90 minutes trails

out 1hr 30 min on the trails with hills snow etc. slow going, but good knee lift work

5 miles with 10 x 100 speed drill, winter is here

A run up the hydro hill with Jeff out and back in the snow...pace pretty slow due to traction 10 X 100 speed drill on incline only place to get good footing/traction side of hydro hill where the wind blew off the snow...got er in.

The 2 most influential running books for me.

13.24(1:37:50) 7.23/mile

13.24 miles 9am with Jeff coldest day yet, 1:37:50(7:23/m) legs felt good pretty much the whole way. Home/riverview/lockhart/glenridge/south drive/westchester/church/4th ave/wellandvale/path to martindale/1st street louth/pelham/top of glendale hill.

2nd overall 3 mile road race 17:00(total 6 miles)

3 mile race.....icy conditions....got caught in the pack on the way out hard to get through everyone and icy so first 1km and last 1km's slow cuz of the icy roads, the middle kms were good footing 3:37(5:49/m pace), 3:29(5:36/m pace), 3:35(5:46/m pace), 3:25(5:31/m pace) (14:06 at 4k) last 800 (2:54) 17:00 for 3 miles 2nd overall.