3 miles (19:58) 6:40/m 6 X 100 strides

Boxing day 10 miler 60:11, (6:02/m) 17th overall

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Boxing day 10 miler 60:11, (6:02/m)
17th overall

2010 2011
5:58 5:47
5:51 5:44
5:55 5:54
6:07 5:49
6:12 5:59
6:13 6:16
5:53 6:03
6:37 6:34
5:55 5:44
5:58 5:49

3 miles 21:00

3 miles easy, strides

Wed 3 miles easy strides

10 miles roads 61:11 (6:07/m)

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10 miles roads 61:11 (6:07/m)
6:17, 6:00, 5:59, 6:17, 6:14, 6:08, 6:12, 6:10, 6:05, 5:43

6 miles 40:11(6:42/m)

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6 miles with Jeff roads 40:11(6:42/m)
7:27, 6:38, 6:27, 6:16, 6:15, 7:05

6 miles 41:42 (6:55/m)

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6 miles with Jeff 41:42(6:55/m)
7:18, 6:26, 6:50, 7:02, 7:08, 6:46

3.5 miles easy with Paul

easy 7.5 miler, 57:58 (7:44/m)

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easy 7.5 miler, 57:58 (7:44/m)
7:48, 8:56, 7:19, 7:17, 7:08, 7:33, 7:35, 4:18(1/2 mile)

10 miles 63:44 (6:22/m)

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10 miles with Jeff, 63:44 (6:22/m) windy windy windy, roads legs felt solid, breathing well, too bad it was so windy, couldn't gauge my fitness.
6:13, 6:09, 6:03, 5:55, 6:17, 6:36, 6:49(wind), 6:20, 6:27, 6:50(wind)
2 mile cool down

6 miles, 40:49 (6:48/m)

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6 miles 40:49 (6:48/m) with Jeff on the roads
7:03, 6:27, 6:38, 7:01, 6:55, 6:41

Hills 8 X Brock hill

1 mile warm-up, 8 X Brock hill, 1 mile cool down

12 miles 1:19:16 (6:36/m)

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12 miles with Jeff 1:19:16 (6:36/m)
7:19, 6:59, 6:37, 6:40, 6:54, 6:32, 6:31, 6:04, 6:18, 6:22, 6:19, 6:35

Track 12 X 400 (100 jog)

1 mile warm-up, 12 X 400 (100 jog recovery) 1 mile cool down

6 miles roads, 40:23 (6:43/m)

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6 miles roads with Jeff, 40:23 (6:43/m)
7:05, 6:30, 6:33, 6:45, 6:49, 6:33

5 miler roads, 28:57 (5:47/m)

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5 miler roads, 28:57 (5:47/m) in pelham, went out a bit too fast on this one,
I was wondering why I felt winded
5:34, 5:48, 5:52, 5:57(uphill), 5:42

5 miles easy with Jeff roads

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5 miles easy with Jeff roads
35:06 (7:01/m)
7:31, 6:44, 6:49, 6:50, 7:08

10 X 1 mile (200 jog rec) Track

10 X 1 mile with 200 jog recovery,
5:53, 5:45, 5:47, 5:48, 5:48, 5:48, 5:48, 5:50, 5:51, 6:00(wind unreal)
= 58:18 for a flat 10 miles

6 miles 41:23 (6:53/m)

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6 miles 41:23 (6:53/m)with Jeff on the roads
7:22, 6:38, 6:36, 6:59, 7:00, 6:41

7 miles easy

7 miles trails easy run, sore legs from hills, back has improved...no deep breathing though :)

5 X hydro hill 2:38's

1.5 warm-up, 5 X Hydro hill in 2:38, jog back down the hydro and 1 mile cool down
My back is still sore from the candy cane(muscle pull), legs are now sore from the hillwork, tomorrow will be a tough day getting up out of bed :)

5k 17:22 3rd overall

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Candy Cane 5 k long course it's 5.25 km,not sure why it's not measured right, I have done this race 3 years in a row and every year comes out .25 over or 40 seconds or so
Anyhow, the conversion is equivalent to a 17:22 5k

6 miles roads, 40:56 (6:49/m)

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6 miles roads with Jeff, 40:56 (6:49/m)
7:12, 6:35, 6:45, 6:48, 6:48, 6:42

5 X 400 (30 sec rest)

1 mile warm up, 5 X 400(30 sec rest) on the roads 1 mile cool down

easy 6 miles roads

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6.05 miles easy in Port 45:31 (7:31/m)

12 miles trails 1:22:19 (6:51 /m)

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12 miles with Jeff trails 1:22:19 (6:51 /m)
7:16, 6:35, 6:41, 7:13, 6:32, 6:58, 6:36, 6:51, 6:37, 6:59, 6:55, 6:57

easy 10 miles, 1:14:59 (7:30/m)

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easy 10 miles leaf covered trails, 1:14:59 (7:30/m)
7:16, 8:05, 7:16, 6:53, 7:04, 7:35, 7:09, 7:41, 7:32, 8:21

5 miles 28:58 (5:47/m)

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5 miles 28:58 (5:47/m)
6:07, 5:49, 5:44, 5:41, 5:33

10 X 400 (30 sec recovery) roads

1 mile warm-up, 10 X 400 (30 sec recovery) roads, 1 mile cool down

easy 6 miles

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easy 6 miles, (7:38/m)
7:21, 7:38, 8:12, 7:25, 7:44, 7:25

12 miles, 1:25:05 (6:45/m)

rockway by runperryrun at Garmin Connect - Details
12 miles with Jeff into rockway 1:25:05 (6:45/m)
7:21, 6:49, 6:43, 6:20, 7:16, 7:06, 6:39, 6:29, 6:34, 6:18, 6:33, 6:49

late night 5 miler, 29:27 (5:53/m)

southend 5 miler by runperryrun at Garmin Connect - Details
2nd 5 miler, 29:27 (5:53/m)
6:09, 5:58, 5:51, 5:41, 5:43

afternoon 5 miler 29:20 (5:52/m)

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5 miles fast on the roads in Pelham, 29:20 (5:52/m)
5:53, 5:52, 5:48, 5:56 (uphill on 5th street louth) 5:48
1 mile cool down

6 miles roads 42:00 (7min/m)

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6 miles with Jeff, 42:00, 7:00/m
7:20, 6:49, 7:09, 7:00, 6:53, 6:43

8 miles trails easy

8 miles trails easy

10 X 400 (30 sec rest) VO2 max work

1 mile warm-up, 10 X 400 (30 sec rest) VO2 max work, 1 mile cool down

10 miles roads 1:08:49 (6:53/m)

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10 miles with Jeff on the roads out to Rockway and back
1:08:49 (6:53/m)
7:36, 7:06, 6:54, 6:54, 7:02, 6:31, 6:32, 6:39, 6:44, 6:45

5k 17:40 8th overall

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Jackolanern 5k, went out faster than usual, paid for it,
anyhow 17:40 8th overall

3 miles easy and strides

2 miles steady 11:59

roads, 1 mile easy, 2 miles steady 5:59, 6:00

10 X 200 roads

1 mile warm-up, 10 X 200, 1 mile cool down

3 X 1 mile roads 5:30/5:30/5:29

6 miles total, 1 mile warm-up, some strides, 3 X 1 mile 3 min rest 5:30, 5:30, 5:29 on road/lockhart, 2 mile cool down

easy 7.5 miles with Paul

5.02 miles roads 33:10 (6:37/m)

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5.02 miles roads 33:10 (6:37/m)
6:48, 6:30, 6:35, 6:57, 6:12

5.02 miles 30:07 (5:59/m)

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5.02 miles steady 30:07 (5:59/m)
went a bit over 5
6:17, 6:00, 5:53, 6:01, 5:45

7 miles 18 X 1 min hard/steady

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7 miles, 51:50 (7:24/m) easy mile 18 X 1 min hard 1 steady 1.5 mile cool down......
7:47, 6:58, 7:40, 7:38, 6:38, 6:59, 8:00

6.5 miles easy

6.5 miles easy, legs tired

3 X 1 mile trail 5:28/5:32/5:28

6 miles total
2.5 mile easy, 3 X 1 mile along the 12mile creek Glendale to tressel, tressel to glendale, and glendale to tressel....5:28/5:32/5:28, not bad considering the rain and wind. 1.5 easy cool down.
Hope the weather is good for the Scotia Bank marathon tomorrow....Rob Watson and Reid Coolsaet will be hammering!

6 miles 40:48 (6:48/m)

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6 miles with Jeff roads 40:48 (6:48/m)
7:11, 6:38, 6:45, 6:46, 6:47, 6:36

5 miles steady, 31:33 (6:18m)

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roads steady 5 miles, 31:33 (6:18m)
6:20, 6:11, 6:15, 6:24, 6:18

4.20 miles trails roads 29:16 (6:58/m)

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4.20 miles trails roads 29:16(6:58/m)
10 X 2 min pick ups (1 min jog in between)
7:23, 7:04, 6:49, 6:43

easy 6

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easy 6 with Jeff on trails, 46:47 (7:47/m)
7:41, 7:43, 8:14, 8:05, 7:29, 7:30

12 miles 1:23:21 (6:56/m)

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Roads with Jeff, 12 miles 1:23:21 (6:56/m)
7:11, 6:44, 6:56, 6:46, 6:53, 6:54, 6:57, 6:53, 7:12, 7:07, 7:01, 6:40

5k race 17:12 2nd

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17:12
3:20, 3:26, 3:28, 3:28, 3:24
5:20 at the mile/8:28 at the half

6 X 100 race tune up

6 X 100 race tune up
1 mile easy, 6 X 100 meters strides, 1 mile cool down

8 X 200 roads (race Sat)

5 miles total, 1.5 mile warm-up, 8 X 200 roads (200 recovery) 1.5 cool down

3 miles roads 19:24 (6:27/m)

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3 miles roads steady 19:24 (6:27/m)
6:38, 6:18, 6:24

5 miles steady, 33:33 (6:42/m)

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Roads 5 miles steady, 33:33 (6:42/m)
6:56, 6:48, 6:26, 6:36, 6:42

sat 6 X 400 roads(5 miles)

sat 6 X 400 roads(5 miles) with Paul in Buckhorn

3 miles roads 16:46 (5:35/m)

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1 mile warm-up 4 strides, roads
3 miles roads 16:46 (5:35/m)
5:33, 5:29, 5:40
2 mile cool down

7.11 miles 3 hills course 51:16 (7:12/m)

7.1 miles (7:12/m) with Jeff, home hydro hill, merrittvile, decew pelham back home 51:15
7:14, 8:00, 7:14, 7:00, 6:31, 7:35, 6:49

6 miles roads 41:34 (6:55/m)

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6 miles roads with Jeff 41:34 (6:55/m)
7:26, 6:34, 6:51, 6:59, 6:56, 6:43

6 miles easy roads 45:37(7:35/m)

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6 miles easy roads 45:37(7:35/m)
7:40, 7:35, 8:07, 7:32, 7:33, 7:05

Track 8 X 600 (1 min rec)

Track 8 X 600 (1 min rec)
1 mile warm-up, 4 strides
1:52/1:52/1:53/1:54/1:52/1:53/1:53/1:54
1 mile cool down with Mark :)

3 miles steady state, 17:48 (5:55/m)

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1 mile warm-up, 3 miles steady state, 17:48 (5:55/m)
5:54, 5:46, 6:05

easy 6

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easy recovery 6 miles, 51:28 (8:34/m)
8:29, 10:11.9, 9:09, 8:00, 7:36, 7:58

6 miles easy 49:35 (8:15/m)

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6 miles easy 49:35 (8:15/m) trails,
7:58, 9:27, 8:49, 8:00, 7:17, 7:59

Track 12 X 400 (1 min recovery)

1 mile warm-up, 4 strides,
76, 76, 76, 76,
75, 75, 74, 74,
74, 74, 74, 74
1 mile cool down

12 miles 1:24:48 (7:04/m)

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12 miles with Jeff roads 1:24:48 (7:04/m)
7:19, 7:00, 7:00, 6:55, 7:00, 7:01, 6:50, 6:58, 7:00, 7:16, 7:01, 7:19

6 miles 48:29 (8:04/m)

easy 6 miles with Polly trails, 48:29 (8:04/m)

6 miles 40:24 (6:44/m)

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6 miles 40:24 (6:44/m) roads with Jeff, 1 mile warm-up, 9 X 2 min fast 1 min easy recovery, 1 mile cool down
7:34, 6:23, 6:22, 6:24, 6:24, 7:11

7 miles, 52:46 (7:31/m)

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7 miles, 52:46 (7:31/m) 3 easy 3 steady, 1 easy
7:54, 9:27, 8:13, 6:34, 6:26, 6:15, 7:51

6 miles easy

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6 miles 48:17 (8:02/m) easy recovery run on trails
7:48, 9:10, 8:09, 7:46, 7:25, 7:55

5 miles trails 36:01 (7:11/m)

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5 miles trails up hydro hill in 36:01 (7:11/m)
18 X 1 min fast 1 min jog recovery within the run.
7:02, 7:58 (hydro hill), 6:59, 6:47, 7:09

5k race 17:19

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5k road race 1st overall, 17:19
3:18 at the km, 5:23 at the mile
felt good

1 mile 6 X 100 tune up, 1 mile

4 miles (8 X 200 tune-up)

1 mile warm-up, 8 X 200 fast with 200 jog recovery, 1 mile cool down

4 miles 30:08 (7:31/m) trails/roads

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4 miles 30:08 (7:31/m) trails/roads, 6 X 100 strides
7:56, 7:44, 7:08, 7:17

2 miles

1 mile jog, 1 mile 5:50.......flat.

9 miles 1:06:06 (7:20/m)

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9 miles trails with Jeff, 1:06:06 (7:20/m)
7:10, 6:55, 7:28, 7:27, 7:26, 6:59, 7:49, 7:17, 7:28

3 miles 17:25 (5:47/m)

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1 mile warm-up, 3 mile tempo 17:25 (5:47/m)
5:44/5:52/5:46
1 mile cool down

6 miles roads, 43:54 (7:18/m)

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6 miles with Jeff roads, 43:54 (7:18/m)
7:33, 7:08, 7:32, 7:42, 7:08, 6:47

Tempo run progress

four 3 milers complete on the roads

1) 18:15 (6:04/m) 6:09, 5:54, 6:09
2) 17:59 (6:00/m) 6:06, 5:58, 5:52
3) 17:41 (5:52/m) 6:11, 5:41, 5:46
4) 17:16 (5:44/m) 5:44, 5:50, 5:39

3 miles 17:16 (5:44/m)

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3 miles, 17:16 (5:44/m), 5:44/5:50/5:39 1 mile warm-up
(different route, 3rd street louth out to hiway 8 back and right on 8th ave into some rolling hills for the last mile

easy 6 trails

easy 6 miles trails

3 miles 17:41 (5:52/m)

Untitled by runperryrun at Garmin Connect - Details3 miles roads 17:41 (5:52/m)
6:11/5:41/5:46

3 miles 17:59

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3 mile tempo roads 17:59 (6:00/m)
6:06, 5:58, 5:52

easy 4 miles

easy four miles with Polly

easy 4 miles

easy 4 miles down in Port

3 miles 18:15 (6:04/m)

Untitled by runperryrun at Garmin Connect - Details3 miles 18:15 (6:04/m) first tempo run of 14 day cycle every other day
6:09/5:54/6:09

6 miles, 42:27 (7:05/m)

6 miles, 42:27 (7:05/m) back from Algonquin trip loosening up legs start 3 mile tempos tomorrow.
7:26, 6:47, 6:53, 7:17, 7:10, 6:49

60 miles week 2 complete

14 day Endurance Stamina Distance work done
120 miles over 14 days, last day was 6,6,6 for 18 miles :)

6.28 miles 47:52 (7:37/m)

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6.28 miles 47:52 (7:37/m) with Paul in Port
7:24, 7:23, 7:53, 7:44, 7:26, 7:40

6 mile road/trails 45:53 (7:38/m)

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6 mile road/trails 45:53 (7:38/m)
7:36, 7:48, 8:05, 7:25, 7:40, 7:13

6 miles trails 43:01 (7:09/m)

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6 miles with Mark on his bike 43:01 (7:09/m)
7:34, 7:01, 6:52, 6:49, 7:12, 7:30

8 miles 59:21, (7:24/m)

Untitled by runperryrun at Garmin Connect - Details8 miles 59:21, (7:24/m) trails/roads/hills
8:19, 9:01, 7:42, 7:37, 6:34, 6:52 (Jackson flats hill), 6:44, 6:24

9 miles trails, 1:15:05 (8:20/m)

Untitled by runperryrun at Garmin Connect - Details9 miles trails, 1:15:05 (8:20/m)
8:08, 9:10, 7:59, 7:40, 8:14, 8:25, 8:32, 8:14, 8:38

8 miles, 1:04:36 (8:04/m),

Untitled by runperryrun at Garmin Connect - Details8 miles, 1:04:36 (8:04/m), trails, a rough patch, not feeling so great, oh well got er in.
8:17, 9:19, 8:10, 7:46, 7:17, 7:53, 7:30, 8:19

5 miles, 38:19 (7:39/m)

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5 miles, 38:19 (7:39/m) trails roads easy
8:10, 8:49, 7:29, 7:07, 6:40

12 miles roads trails with Jeff, 1:28:36 (7:22/m)

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12 miles roads trails with Jeff, 1:28:36 (7:22/m)
7:43, 7:06, 7:01, 7:03, 7:17, 8:33, 7:31, 7:17, 7:17, 7:44, 7:05, 6:53

60 mile week 1 complete

9, 8, 9, 8, 9, 8, 9 distance block.
2 weeks distance, 2 weeks tempos, 2 weeks sharpen, race.

9 miles 1:09:11 (7:40/mile)

Untitled by runperryrun at Garmin Connect - Details 9 miles 1:09:11 (7:40/mile)
8:13, 9:10(hydro hill), 7:30, 7:41, 8:03, 7:51, 8:26, 6:28, 5:42

8 miles 53:32 (6:40/m)

Untitled by runperryrun at Garmin Connect - Details8 miles 53:32 (6:40/m) roads/trails down in Port Dalhousie 53:32 (6:40/m)
6:47, 6:46, 6:58, 6:34, 6:42, 6:30, 6:33, 6:35

9 miles trails 1:11:30 (7:56/m)

Untitled by runperryrun at Garmin Connect - Details9 miles trails 1:11:30(7:56/m)
8:19, 9:16(hydro hill), 8:41, 8:06, 7:33, 7:04, 7:21, 7:17, 7:48.....left achilles time to ice it well and advil it :)

8 miles 1:07:34 (8:26/m)

Untitled by runperryrun at Garmin Connect - Details8 miles wet soggy trails, very careful due to tweaked left achilles, 1:07:34 (8:26/m)
8:48, 9:16, 8:25, 8:08, 7:57, 8:30, 7:59, 8:26

9 miles 62:19 (8:01/m)

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9 miles trails/roads 62:19(8:01/m)
7:52, 9:06, 8:11, 7:54, 7:40, 7:58, 7:47, 8:05, 7:40

8 miles trails 1:03:16 (7:54/m)

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8 miles trails 1:03:16 (7:54/m) left achilles achy.
7:56, 9:04, 8:28, 7:59, 7:16, 7:35, 7:17, 7:34

9 miles trails 1:10:51, (7:52/m)

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9 miles trails 1:10:51, (7:52/m)
7:59, 9:12 (hydro hill) 7:53, 7:24, 7:34, 8:20, 7:02, 7:43, 7:35

3 miles

3 miles pool run

3 miles pool run

3 miles pool run

Track 12 X 400 (100 jog)

6 miles total, with Jeff high humidity, 12 X 400 with 100 jog recovery, 76, 77, 76, 76, 77, 76, 76, 76, 77, 76, 76, 72, 1 mile warmup, strides, 1 mile cool down

pool run 3 miles

easy pool run.

6 miles 43:48 (7:17/m)

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6 miles in Port with Paul 43:48 (7:17/m)

6 miles total 39:53 (6:38/m) Effingham

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6 miles total 39:53 (6:38/m)
3 uphill in Effingham warm-up, 6:31, 7:07, 7:29
3 steady state 6:09, 6:06, 6:27 through Effingham hills

Track 400, 800, 1200, 1200, 800, 400 (200 jog recovery)

6 miles total, Track 400 (78), 800 (2:38), 1200 (3:58), 1200 (3:58), 800 (2:38), 400 (71) Recovery 200 jog, 1 mile warm-up, strides, 1 mile cool down

3 miles pool run

5 easy, 36:51 (7:22/m)

5 miles, 36:51 7am and still too hot for a long run.

3 miles, 21:08 (7:02/m)

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3 miles roads, 21:08 (7:02/m) 7:21, 6:42, 7:02

8 miles total (3 within steady state)

8 miles total, 3 mile warm-up, 3 miles steady state 6:10, 6:12, 6:18
2 mile cool down deer flies unreal on the trails....

5 miles trails, 35:56 (7:11/m)

Untitled by runperryrun at Garmin Connect - Details
5 miles with Jeff trails, 35:56 (7:11/m) very hot

Track 12 X 300 (100 jog)

12 X 300 (100 jog) 56, 56, 56, 56, 55, 56, 56, 56, 56, 55, 55, 52 1 mile warm-up, strides,
1 mile cool down

3.5 miles easy trails with Polly

11 miles trails 1:22:38 (7:30/m)

11 miles trails 1:22:38 (7:30/m)

Track, 4 X 1200, 4:00, 4:00, 4:00, 4:00 (400 jog recovery)

Track, 4 X 1200, 4:00, 4:00, 4:00, 4:00 (400 jog recovery) very tough to hit my times, very windy, legs were tired and breathing a bit laboured.....1 mile warm-up, strides, 1 mile cool down

2 miles w/u, 4 miles steady state, 6:41/6:26/6:23/6:44, 2 miles cool down

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Trails, 2 miles w/u, 4 miles steady state, 6:41/6:26/6:23/6:44, 2 miles cool down 4 X 100 strides football field.
Total 8 miles 59:38 (7:26/m)

2 w/u, 4 steady state(6:13/6:19/6:12/6:20), 2 easy

Untitled by runperryrun at Garmin Connect - Details
8 miles 57:35(7:11/m)
2 miles easy, 4 steady state(6:13/6:19/6:12/6:20), 2 easy, ankle 100%, no twinges :)

easy 3

easy 3 testing out injury, a couple twinges, and very hot 3 again tomorrow

3 miles

pool run

easy 2 miles (left ankle tweak)

easy 2 miles left ankle not right, progressively worse, pool run weekend till 100%

Track 12 X 400 (100 jog)

Track 12 X 400 (100 jog)
76, 76, 76, 75, 76, 75, 76, 76, 75, 76, 76, 72
1 mile warm-up strides 1 mile cool down

4 miles 26:58 (6:44/m)

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4 miles with Jeff, 26:58, (6:44/m)

Track 2 x 1.5 miles 8:32, 8:28

Track 2 x 1.5 miles 8:32, 8:28 1 mile warm-up strides and 1 mile cool down, hot and very windy times slower wanted to hit 8:20 for 2 of them oh well next time

10 miles easy, 100 meter strides X 8

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10 miles trails 1:18:10 (7:48/m), 8 X 100 grass field strides

Track 6 X 800 (200 jog)

Track 6 X 800 (200 jog) 2:38, 2:37, 2:38, 2:38, 2:37, 2:36, 1 mile warm-up strides, 1 mile cool down

12 miles trails

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12 miles on trails with Jeff, not feeling too great, time to refuel.
1:31:17 (7:36/m)

pool run

pool run 3 miles

Track 12 X 400 (100 jog)

1 mile warm-up strides Track 12 X 400 (100 jog) 75, 77, 77, 77, 77, 77, 77, 77, 77, 77, 77, 74 1 mile cool down

Track 2 X 1.5 miles

Late night(10pm) Track workout 2 X 1.5 miles 8:36, 8:11, 1 mile warmup-strides and cool down

Track 4 X 1200, 4:00, 3:59, 4:00, 4:00

Track 4 X 1200 (400 jog) 4:00, 3:59, 4:00, 4:00
1 mile warm-up 5 strides 1 mile cool down

12.24 miles 1:27:34 (7:09/m)

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12.24 miles roads trails 1:27:34 (7:09/m)
7:28, 6:57, 6:49, 7:00, 6:43, 6:52, 6:59, 7:16, 8:55(hydro hill), 7:12, 6:57, 6:42

6 miles 41:34 (6:55/m)

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6 miles with Jeff, 41:34 (6:55/m)

2 X 1.5 miles roads

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3 miles total 2 X 1.5 miles 8:48, 8:28 on the roads Decew rd Merrittville

10 miles trails 1:16:07 (7:36/m)

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10 miles trails 1:16:07 (7:36/m)

10.35 miles, trails 1:18:37

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10.35 miles, trails 1:18:37
1, 8:22, 2, 8:17, 3, 7:07, 4, 7:03, 5, 6:53, 6, 7:32, 7, 7:55, 8, 7:58, 9, 7:27, 10, 7:26

5k 17:32 Salmon run, 2nd overall

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Race Salmon run, 1km 3:17, 2k 3:27, 3k 3:30, 4k 3:30, 5k 3:35. 2nd overall, hot humid

easy 4 trails race prep

easy 4 trails 8:00/7:20/6:50/6:50=29:00

Track 3 X 800

1 mile warm-up, 5 strides, 3 X 800 (200 jog) 2:40, 2:38, 2:38 1 mile cool down

easy 4 miles

easy 4 miles legs not firing today at all

track 200/300/400 X 5

Track, 1 mile warm-up, 5 strides, 200/300/400 X 5 100 jog mixed it up a bit
38's/59's/79's last one 76
1 mile cool down

3 miles 16:58

3 miles in 16:58 on the track

6 miles trails 39:39 (6:36)

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6 miles trails 39:39 (6:36)
7:26, 6:36, 7:03, 6:05, 6:08, 6:18

3 miles

pool run

6 miles easy trails

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6 miles easy, 49:00 (8:09/m) recovery run, cutting down on the distance and getting more quality

12 X 400 Track (100 jog recovery)

1 mile warm-up, 5 strides, Track 12 X 400 (100 jog)
79, 79, 79, 79, 79, 79, 79, 79, 79, 79, 79, 76,
1 mile cool down

12 miler 1:22:34 (6:52/m)

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12 miler 1:22:34 (6:52/m) with Jeff first 5 miles roads next 7 miles trails
7:09, 6:48, 6:47, 6:42, 6:50, 6:49, 7:06, 6:46, 6:49, 7:02, 6:58, 6:40

Track 1000, 1000, 800, 800, 800, 400

Track - 1 mile warm-up, 5 strides, 1000-3:28(200 jog) 1000-3:28 (200 jog), 800-2:46 (200 jog), 800-2:46 (200 jog), 800-2:46 (100 jog) 400-79 1 mile cool down

3 miler, roads, 17:29 (5:49/m)

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3 miler roads, 5:57, 5:39, 5:50 = 17:29(5:49/m)

6 miles trails 39:08 (6:31)

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6 miles on trails 39:08 (6:31/m), 7:16, 6:26, 6:40, 6:07, 6:14, 6:21

pool run easy

pool run 20 minutes

Track 12 X 400 (100 jog), 47 miles for the week

Track 12 X 400(100 jog rec) 1 mile warm-up 5 strides with Jeff, 81, 81, 81, 82, 81, 81, 81, 81, 81, 81, 81, 79, 1 mile cool down.

12 miler, 1:25:38 (7:08/m)

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12 miler with Jeff roads trails, 1:25:38 (7:08/m)
7:11, 8:05 (hydro), 6:58, 7:04, 7:07, 7:09, 6:56, 6:59, 6:55, 7:09 6:55, 7:02

Track 5 X 1000 (200 jog)

6 miles total, Track with Jeff, 1 mile warm-up, 5 strides, 5 X 1000 (200 jog) 3:29's, 1 mile cool down

9 miles 1:04:31(7:10/m) (middle 3, 17:47)

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9 miles 1:04:31(7:10/m) (middle 3, 17:47)
7:33, 8:29(hydro hill),7:19, 5:50, 5:59, 5:58, 7:43, 7:19, 8:16

8 miles trails 55:21 (6:55/m)

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8 miles trails 55:21 (6:55/m) 7:56, 7:25, 7:03, 6:44, 6:20, 6:33, 6:30, 6:45

Track 12 X 400 (100 jog)

Track with Jeff, 1 mile warm-up, 5 strides, 12 X 400 (100 jog rec) 82, 82, 81, 82, 82, 82, 81, 82, 82, 82, 81, 80, very windy. mile cool down

12 miles, 1:24:49(7:03/m) on trails and roads

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12 miles with Jeff, 1:24:49 (7:03/m)on trails and roads
7:25, 6:54, 6:47, 6:49, 7:03, 7:14, 7:54(hydro hill),6:58, 6:52, 7:01, 6:48, 6:55

race 5k 17:30, 7th overall

Race a 5 k in Buffalo 5:27 at the mile, 17:30, 7th overall

3 miles easy

3 miles easy run

Race tune up-Track 12 X 400 (100 jog) 80-81's

Pre-race tune up-1 mile warm-up, 4 strides, Track 12 X 400 (100 jog) 80-81's, 1.5 mile cool down
Calf a bit of a twinge on the cool down but seems okay

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11 miles 1:17:36 (7:03/m) with Jeff roads/trails
Avg HR: 147 bpm

6.1 miles (45:10) thurs

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6.1 miles with Jeff trails, 45:10 (7:24/m)

6 miles on trails, 41:45 (6:57/m)

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6 miles on trails, 41:45 (6:57/m)
7:15, 8:24 (up hydro hill), 6:56, 6:30, 6:03 (down hydro hill) 6:34
Avg HR: 157 bpm

10 miles hills 1:22:12 (8:12/m)

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10 miles 1:22:12 (8:12 /m) effingham hill run
Avg HR: 130 bpm

10 miles trails 73:39 (7:21/m) 40 miles for the week

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10 miles trials 73:39 (7:21/m) with SunWoo on her bike
5 mile warm up 5 X 3 min pick ups with 1 min jog recovery
Avg HR: 144 bpm

13 miles, trails, 1:37:03 (7:27/m)

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13 miles with Jeff on trails, 1:37:03 (7:27/m)
Avg HR: 148 bpm

10 miles, 1:16:24 (7:38/m)

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10 miles, 1:16:24 (7:38/m) trails, 2 mile warm-up,
13 X 3 min (1 min jog rest) 1 mile cool down, calf 100% :)
Avg HR: 157 bpm

7 miles trails, 56:49 (8:06/m)

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7 miles trails, 56:49 (8:06/m) calf much improved progress finally.

8 miles trails, 1:02:23 (7:47/m)

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8 mile trail run, 1:02:23 (7:47/m)
into Port with Sun Woo on bike, easy calf tightened up last 3 miles

10 miles trails 13 X 3min(1min jog)

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10 miles 2 mile warm-up 13 X 3:00(1 min jog) on trails calf stood up but still not 100%, 1:22:46 (8:16/m)
average heart rate 158 bpm

easy 3 miles

easy 3 miles calf still not right

Calf injury

Jogged 1 mile did some strides and right calf tweaked again

Track, 12 X 200 (200 jog)

Track- 1 mile warm-up, strides, 12 X 200 (200 jog) 40's very windy,
calf still tweaked, pacework, 1 mile cool down

13 miles 1:30:41 (6:58/m) roads

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13 miles with Jeff, 1:30:41 (6:58/m) calf good until last 2 or 3 miles. I will sink it ice twice 2 nite.
7:06, 6:57, 7:01, 6:42, 6:37, 6:48, 6:45, 6:43, 6:53, 7:26, 7:06, 7:05, 7:25
Avg HR: 152 bpm

Track 6 X 800 (200 jog recovery)

Track with Jeff, 1 mile warm up strides 6 X 800 off of 200 jog 2:44/2:41/2:44/2:43/2:44/2:41 1 mile cool down
right calf tweaked

8 miles trails, 1:06:09 (8:16/m)

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8 miles trails, 1:06:09 (8:16/m) Legs still recovering from 400's
Avg HR: 135 bpm

Recovery run 8.34 miles easy

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8.34 miles easy recovery run legs sore from 400's yesterday

Track 6 X 400 (Speed)

1 mile warm-up, 4 strides, 6 X 400 with full recovery jogs, 77, 74, 72, 73, 74, 71, 1 mile cool down (Anaerobic Glycolysis workout)

13.35 miles, 1:31:00 (6:48/m)

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13.35 miles with Jeff on the roads 1:31:00 (6:48/m)
Avg HR: 152 bpm

6 miles 41:54 (6:58/m)

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6 miles with Jeff 41:54 (6:58/m)
Avg HR: 154 bpm

6 miles total Track 2 X 1.5 miles (800 jog recovery)

Track 1 mile warm-up, strides, 1.5 miles in 8:18 jog 800 meters 1.5 miles in 8:30
jog 1 mile for a total of 6 miles.
May still be feeling the 15 miler from Sunday.

easy 7 miles

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easy 7 miles,
Avg HR: 141 bpm

15 miles, 1:47:11 (7:08/m) (52 miles for the week)

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15 miles roads with Jeff, 1:47:11 (7:08/m)
Avg HR: 145 bpm

8.3 miles roads, 59:52 (7:12/m)

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8.3 miles roads, 59:52 (7:12/m)
Hill workout within run, 2 times hydro hill(Heart rate hit 163, 165), 2 times Jackson flats(HR 163, 163), 2 times Glendale (HR 153, 156)
Avg HR: 145 bpm

Track workout #1, 6 X 400, 3 X 800

Track workout #1(windy)
1 mile war-up strides,
6 X 400(200 jog) 79, 78, 78, 77, 78, 78 jog 400
3 X 800(200 jog) 2:44, 2:44, 2:44
1 mile cool down

6 miles, 41:51 (6:58/m)

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6 miles with Jeff, 41:51 (6:58/m) roads
Avg HR: 153 bpm

5 miles 32:09 (6:25/m)

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5 miles 32:09 (6:25/m) roads
6:45, 6:25, 6:29, 6:22, 6:05
Avg HR: 167 bpm

5 miles 39:06 (7:48/m)

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5 miles trails 39:06 (7:48/m)
Avg HR: 147 bpm

6 miles, 5 of it in 30:58 (6:11/m)

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5 miles steady state, 30:58, (6:11/m) 1 mile cool down
6:13/6:13/6:00/6:13/6:15
Avg HR: 169 bpm

13 miles, 1:30:53, 6:59/m

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13 miles with Jeff roads 1:30:53, 6:59/m
Avg HR: 153 bpm

5 miler roads 32:13 (6:26/m)

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Steady 5 miler roads 32:13 (6:26/m)
6:46/6:25/6:23/6:18/6:17
Avg HR: 173 bpm

6 miles, 41:53 (6:58/m)

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6 miles with Jeff, 41:53 (6:58/m) roads
Avg HR: 157 bpm

easy 8 miles 1:05:03 (8:07/m)

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easy 8 miles 1:05:03 (8:07/m)

100 mile week complete :)

Now it's time to run fast :)

p.m. 4 miles 28:50 (7:12/m)

p.m. 4 miles 28:50 (7:12/m) on the track with 16 X 50 fartlek
7:50/7:30/7:10/6:20, 100 miles complete for the week

a.m. 10 miles trails 1:25:47 (8:34/m)

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a.m. 10 miles trails 1:25:47 (8:34/m)6 X 50 fartlek
Avg HR: 135 bpm

p.m. 4 miles

p.m. 4 miles 10 X 50 fartlek (tough day, must eat more carbs)

a.m. 10 miles 1:27:33 (8:45/m)

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a.m. 10 miles 1:27:33 (8:45/m) legs very heavy and breathing not good, all on trails, the trails are drying out a bit.

a.m. 13 miles effingham 1:45:54 (8:08/m)

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a.m. 13 miles effingham 1:45:54 (8:08/m)
Avg HR: 139 bpm

p.m. 4 miles easy, 34:31 (8:37/m)

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p.m. 4 miles easy, 34:31 (8:37/m) 4 X 50 meter fartlek

a.m. 10 miles 1:23:52 (8:22/m)

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a.m. 10 miles 1:23:52 (8:22/m) 4 X 50 fartlek
Avg HR: 139 bpm

p.m. 4.5 miles

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p.m. 4.5 miles 38:52 (8:36/m), 4 X 50 fartlek, tired
Avg HR: 143 bpm

a.m. 10 miles 1:18:46 (7:52/m)

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a.m. 10 miles in Effingham 1:18:46(7:52/m) 12 X 50 fartlek

p.m. easy 6 miles

p.m. easy 6 miles roads

a.m. 10 miles 1:21:12 (8:01/m)

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a.m. 10 miles 1:21:12 (8:01/m) trails 6 pick ups pole to pole
Avg HR: 145 bpm

p.m. 4.51 miles 40:23 (8:57/m)

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p.m. 4.51 miles 40:23 (8:57/m) trails up hydro hill 4 X 50 fartlek
Avg HR: 144 bpm

a.m. 10 miles, trails/roads, 1:18:06 (7:48/m)

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a.m. 10 miles, trails/roads, 1:18:06 (7:48/m)
Avg HR: 148 bpm 15 X 50m fartleks

13 miles-1:34:53 (7:17/m)

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13 miles with Jeff up the hydro hill and out merritville to seburn to cataract/decew and down the hydro hill out lockhart and Glenridge riverview in 1:34:53 (7:17/m)

5 easy

5 miles easy in Port with Polly (Bro) good run

6.02 miles flat roads 42:32 (7:03/m)

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6.02 miles with Jeff 42:32 (7:03/m)

4 miles (7:10/m) effingham

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4 miles 28:43(7:10/m) 3 X 50 speed drill

3 miles easy

18 miles easy

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18 miles easy, snow and wind, not much you can do about pace. Got it in.

shamrock run 8k

Untitled by runperryrun at Garmin Connect - Details 2 mile warm-up strides, 8k shamrock run, mile 1, 5:20, mile 2, 5:40, mile 3, 6:00 wicked wind the last 2 miles
30:30 final time calf 100%!!!!
http://score-this.com/2011races/run/110305ShamrockResults.pdf

3 miles, 22:30(7:30/m)

Finally able to run pain free, calf knot seems to be gone.
7:50/ 7:00 / 7:40

5 miles easy

4 miles easy

Calf is much looser, I ice before 2 hours before I run, deep massage, and calf raises on a stair, seems to be getting the knot out, but it's still there, so slow running 4 miles until it is completely gone. It would be nice to run pain free again :)

4 miles easy

4 miles easy

easy run calf okay, but not 100%

day off ice ice calf

submersed the calf in water and ice 15 minutes run 5 tomorrow and see the progress.

easy 4 miles

calf good

3 miles very easy

easy 3 miles roads, getting over the calf heart attack injury, no pain but still feel a bit of a knot.

4 miles

4 miles, walked 1 mile 300 meters run X 4
calf okay

1.53 miles before calf knot resurfaced

Untitled by runperryrun at Garmin Connect - Details first mile 6:07 was going to run a 5 miler oh well taking 3 more days off and then jogging 1 mile to test it out.

3 days off calf knot

6 miles, 45:18 (7:32/m)

Untitled by runperryrun at Garmin Connect - Details6 miles wtih Jeff 45:18(7:32/m), calf knot still there, snowy, windy,
Avg HR: 158 bpm
Max HR: 204 bpm
Avg HR: 85 % of Max
Max HR: 110 % of Max

8 miles 16 X 1 minutes pick ups

In the snowstorm 2.5 mile warm-up 16 X 1minute pick ups/2 minutes recovery totaling 8 miles in Effingham
Avg HR: 149 bpm
Max HR: 204 bpm
Avg HR: 81 % of Max
Max HR: 110 % of Max

right calf knot injury

Going to take care of this right calf and never do bounding again. Should be good to go by Thursday.....don't want this to become chronic
Click the post to see my injury described by parker

14 miles in 1:38:39 (7:02)

Untitled by runperryrun at Garmin Connect - Details14 miles in 1:38:39(7:02), 13.65 miles and jog at the end to get to 14 miles with Rodney through some challenging hills. He was flying up the hills.
7:46, 7:17, 6:58, 7:14, 7:20, 7:33, 7:14, 6:45, 6:36, 6:26, 6:38, 7:09, 6:29, 7:06
Avg HR: 156 bpm
Max HR: 196 bpm
Avg HR: 84 % of Max
Max HR: 106 % of Max

8 miles easy

Untitled by runperryrun at Garmin Connect - Details8 miles easy, right calf knot from bounding
Avg HR: 142 bpm
Max HR: 216 bpm
Avg HR: 77 % of Max
Max HR: 117 % of Max

6 miles 41:56 (6:56/m)

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6 miles with Jeff on the roads footing pretty good 41:56 (6:56/m)
Avg HR: 155 bpm
Max HR: 196 bpm
Avg HR: 84 % of Max
Max HR: 106 % of Max

3 miles steady state/hill bounding/

Untitled by runperryrun at Garmin Connect - Details5 mile total 38:54, 3 miles steady state, 6:33/6:18/6:50(snow), last mile poor footing, 2 miles bounding drill X 3, speed drill X 3 on glendale hill pendulums
Avg HR: 157 bpm
Max HR: 205 bpm
Avg HR: 85 % of Max
Max HR: 111 % of Max

47 miles for the week

12 miles 1:25:38 (7:08/m) avg hr 145 bpm

Untitled by runperryrun at Garmin Connect - Details12 miles with Jeff and Tim in Port 1:25:38 (7:08/m)
Avg HR: 145 bpm
Max HR: 193 bpm
Avg HR: 78 % of Max
Max HR: 104 % of Max

5 miles 37:36 (7:30/m) slip sliding away

Untitled by runperryrun at Garmin Connect - Details5 miles 37:36 (7:30/m), 1 mile warm-up 3 mile tempo in the ice and snow no traction, 1 mile cool down
Avg HR: 154 bpm
Max HR: 206 bpm
Avg HR: 83 % of Max
Max HR: 111 % of Max

6.2 miles easy with Paul

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Avg HR: 134 bpm
Max HR: 148 bpm
Avg HR: 72 % of Max
Max HR: 80 % of Max

PM: 42:52(7:06/m) road 6 miler

Untitled by runperryrun at Garmin Connect - Details 42:52(7:06/m) road 6 miler with Jeff roads snowy
Avg HR: 149 bpm
Max HR: 184 bpm
Avg HR: 81 % of Max
Max HR: 99 % of Max

AM: 8 miler out and back 52:41 (6:35/m)

Untitled by runperryrun at Garmin Connect - Details8 miles out and back from shorthills park, hills in effingham and snowy roads 52:41 (6:35/m) 6:14, 6:58, 6:46, 6:37, 6:20, 6:10, 6:10, 7:21
Avg HR: 165 bpm
Max HR: 215 bpm
Avg HR: 89 % of Max
Max HR: 116 % of Max

10 miles hills 75:11(7:31/m)

10 mile Effingham run, St. John's Hollow/orchard/sulphur springs/effingham/metler/haist to 1631 sign and then back, out is quite the climb. Out 39:18 back 35:53 for total 75:11 (7:31/m) for 10 miles.

48 miles for the week

12.12 miles 1:27 (7:10/m)

Untitled by runperryrun at Garmin Connect - Details 12.12 miles with Jeff 1:27 (7:10/m) snowy roads
Avg HR: 147 bpm
Max HR: 210 bpm
Avg HR: 79 % of Max
Max HR: 114 % of Max

5 miles slip/slide run

Untitled by runperryrun at Garmin Connect - Details 1 mile warm-up, 3 mile tempo, 1 mile cool down
6:33/6:42/6:33

Avg HR: 159 bpm
Max HR: 182 bpm
Avg HR: 86 % of Max
Max HR: 98 % of Max

8 miles easy

Untitled by runperryrun at Garmin Connect - Details 8 miles easy through effingham snowy roads footing poor 61:51 (7:43/m)
Avg HR: 144 bpm Max HR: 158 bpm,
Avg HR: 78 % of Max Max HR: 85 % of Max

snowy 6 miler 43:13 (7:11/m)

Untitled by runperryrun at Garmin Connect - Details snowy 6 miler 43:13 (7:11/m) with Jeff on the roads and snow covered footing is getting better.
Avg HR: 149 bpm
Max HR: 167 bpm
Avg HR: 81 % of Max
Max HR: 90 % of Max

easy 9 miles

easy 9 miles with 4 X downhill strides after

8 miles 52:30 (6:33/m)

Untitled by runperryrun at Garmin Connect - Details8 miles (52:30) 6:33/m in Effingham out 4 back 4 roads snow packed so footing not great.....did 5 X short hill after the run 6:15, 6:49, 6:49, 6:29, 6:11, 6:16, 7:11


Avg HR: 170 bpm
Max HR: 226 bpm
Avg HR: 92 % of Max
Max HR: 122 % of Max

Back from Florida

Got in a 10 miles on the Tuesday and 3 on the Wed with 2 sets of 10 X 100 striders

11.10 miler 1:19:13 (7:08/m)

Untitled by runperryrun at Garmin Connect - Details11.10 miles with Jeff roads and trails, 1:19:13 (7:08/m)calves a bit tight but loosened up during the run.

3 mile race 16:30 (5:30/m), 2nd

Untitled by runperryrun at Garmin Connect - Details Last year I ran 17:00, so good improvement I took it out harder this year and there was no one with me for the first mile. 5:30, 5:40, 5:20 for 2nd overall winner 16:28.

Avg HR: 173 bpm
Max HR: 181 bpm
Avg HR: 94 % of Max
Max HR: 98 % of Max