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)

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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)

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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

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

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3 miles easy 23:41 (7:52/m)race tomorrow

3 miles easy

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easy 3 mile run with Polly 23:40 (7:49/m)

3 miles easy

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3 miles 22:47 (7:35/m)

3 miles easy(24:10)

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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