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

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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

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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

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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)

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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

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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

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15 miles on trails and hills 1:57:36(7:50/m)

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

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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

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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

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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)

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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

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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)

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p.m. 8 miles with Jeff Merit trail, 59:19(7:22/m)

6 miles easy 46:47

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a.m 6 mile buffer run in Welland along the path 46:47

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

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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)

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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)

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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)

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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

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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.