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)