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.