5 miles with Jeff, 35:25 (7:05/m)

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7:17, 7:00, 6:55, 7:05, 7:07
racing 3 miler Tuesday :)

easy 4

easy 4 miles with Jeff

Boxing day 10 miler

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10 mile road race, windy and icy
Boxing day 1:00:40, 24th overall
2 mile warm-up
5:53, 5:39, 5:18, 5:50, 5:58, 6:05, 5:55, 6:35, 6:00, 6:15
.21 longer 1:06
2 mile cool down
http://www.chiptimeresults.com/resultsreader.php?y=2012&r=BoxingDay10milerS.htm

2.5 miles easy, strides

1 mile 7:14
6 X 100
1 mile 7:10

Track 8 X 200 sharpeners

1 mile warm-up, strides
8 X 200 in 40 (200 jog recovery)
2 X 200 at race pace
3 lap cool down, feeling fresh:)

3 miles, 21:15

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freshening up for the boxing day 10 miler :)
7:21, 6:54. 6:58
strides

4 miles, 29:02 (7:15/m)

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 easy with Jeff and strides
7:27, 6:58, 7:12, 7:21

3 miles 16:35

1 mile warm-up, forgot to do strides :)
chatting with my son:) mile 1 sluggish
3 mile time trial, 16:35
5:45, 5:29, 3rd 5:21
1 mile cool down with Marko :)

3 miles, 12 X 100

no watch, 3 miler on the track, within it 12 X 100 fast

Track, 2, 1.5, 1, 1200, 800, 400

1 mile warm-up, strides, windy
2 miles 11:45, 1.5 miles 8:45, 1 mile 5:46, 1200 4:16, 800, 2:42, 400, 77
1 mile cool down

8 miles, 57:07 (7:08/m)

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trails/roads
7:10, 7:31, 7:12, 7:28, 7:13, 6:51, 6:36, 7:01
legs still sore from Wednesday hill run

6 miles with Jeff, 41:57(6:59/m)

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7:14, 6:46, 7:04, 6:57, 6:50, 6:58
legs sore :) shoulders sore:)

3 hills 8 miler 47:44 (5:58/m)

3 hills by runperryrun at Garmin Connect - Details

8 miles 47:44 (5:58/m)
The infamous 3 hills, 8 mile course, finally ran under 6 min/mile on it:)
5:53, 5:51, 5:37,
5:54(Jackson flats/Decew hill #1)5:44
6:01(Glendale hill #2), 6:47(Brock hill # 3)
5:52

Track 8 X 1mile

2 mile warm-up, strides
8 X 1 mile with 4 minutes rest
5:37, 5:39, 5:39, 5:39, 5:39, 5:37, 5:37, 5:39
wanted to do 10 of them, but hailstorm after the 8th one :)

14 miles 1:33:04 (6:39/m)

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with Jeff on the roads
(1 mile warm-up, middle progression and 3 mile cool down)
7:18, 6:54, 6:45, 6:41, 6:29, 6:20, 6:12,
6:14, 6:16, 6:26, 6:19, 7:12, 6:51, 7:01.

Hills hydro Canova style

Canova hill workout
2 mile warm-up
6 X 1min (5 min recovery)
up the Hydro with Speedster Richard
2 mile cool down
left forefoot has been sore a couple days, the pad left hand side, some type of bruising
wore 3 socks:)

6 miles, 40:38 (6:46/m)

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with Jeff
7:12, 6:41, 6:47, 6:39, 6:34, 6:41

8 miles, 51:19 (6:24/m)

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steady state, roads
6:42, 6:20, 6:35, 6:35, 6:13, 6:04, 6:27, 6:18
Avg HR: 156 bpm

10.5 miles Track

2.5 mile warm-up, 4 striders
1000 in 3:20, 1000 in 3:40, 1000 in 3:25, 1000 in 3:50
the plan was to alternate 3:20 3:40 but couldn't do it for the 2nd set
So I took a break
Tried the Sean Wade workout of 400/200 continuous X 8 =4800
400 hit 80's 200' 45's X 8
16:40 for 3 miles
very tough workout with no recovery and I am out of shape for this kinda stuff:)
Look forward to it again
2 mile cool down with Marko :)

Track 8 X 800 (400 jog)

13 minute warm-up, strides
8 X 800(400 rec jog) at Oakes park with Richard
2:40's
13 minute cool down

6.11 miles 42:31 (6:57/m)

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7:25, 6:43, 7:00, 6:52, 6:52, 6:50
.11 :46.

3.67 miles 27:04 (7:22/m) Canova hill workout

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warm-up
6 X 1 minute full tilt (5 minutes recovery) up Brock hill,
HR 197, 193, 203, 197, 216, 207
hr monitor must be off :)
cool down

8 miles

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7 X 1 mile (3min rest)
6:00, 5:36, 5:44, 5:44, 5:57, 5:50, 5:46
1 mile cool down
Avg HR: 165 bpm

14 miles, 1:36:20 (6:52/m)

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with Jeff, roads and trails,
2nd 7 miles were rough for me hungry:)
7:15, 6:42, 7:09, 7:02, 6:45, 6:49, 6:45,
6:52, 6:40, 6:50, 6:43, 7:00, 6:50, 6:48

8k-28:15

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results
http://www.guelphvictors.ca/igres.htm
5 mile warm-up, strides
28:15 for 8k road race, very windy on the way out
3rd overall
3:25, 3:27, 3:37, 3:37, 3:33, 3:32, 3:28, 3:24
9 :08.8
3 mile cool down

sharpeners

1 mile warm-up
6 X 100, 18, 18, 18, 18, 18, 18
1 mile cool down
racing tomorrow

sharpeners

1 mile warm-up, striders
8 X 200(200 jog recovery)
37, 37, 36, 37, 36, 36, 37, 37
1 mile cool down

7 miles 42:57

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1 mile warm-up, 6 miles uptempo
7:15, 6:09, 5:57, 6:10, 5:45, 5:46, 5:50

16.5 miles for the day

am: (9 miles total) race Candy Cane, forgot my Garmin!, oh well race went well 3 mile warm-up, race 3.25 miles in 17:36 for 2nd place, I know I was 3:20 at the km and 3:20 at 2k, according to Kevin Farr and this race is about 40 seconds long so I am thinking I was 16:56 for 5k, 3 mile cool down
http://www.chiptimeresults.com/resultsreader.php?y=2012&r=CandyLaneL.htm

 pm: Track (7.5 miles total) 1 mile warm-up, strides 1 mile 5:48, 400 jog, 1200 4:20, 400 jog, 1000 3:26, 400 jog, 800 2:40, 400 jog 600 2:01 400 jog, 400 77 400 jog, 200, 38, 400 jog, 100 16 1 mile cool down

easy striders

1 mile warm-up 6 X 100 18, 18, 18, 17, 17, 17 1 mile cool down

8 X 200 (5:20 pacing)

1 mile warm-up/strides 8 X 200 at race pace(38-40 sec) 1 mile cool down

4.27 easy

4.27 miles easy, 31:10 (7:17/m)

4.27 easy

4.27 miles 32:09 (7:31/m) roads

easy 4.27 miles

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4.27 miles, 32:42 (7:39/m)
on the roads trying to keep hr 130
easy run
7:46, 7:22, 7:49, 7:40
.27 2:03

Sharpeners, 6 X 400

1 mile warm-up 4 x 150 meter strides, 24, 24, 24, 24 6 X 400(400 jog recovery) 74, 74, 73, 74, 72, 67 1 mile cool down with Mark :) Sharpening up, wanted to hit 75's today, was hitting the 200 in 36. Hamstring 100% healed :)

10 miles (milers)

2 mile warm-up 7:26, 7:03 6 X 1 mile off 4 minutes rest, out rockway and back 6:02(hr 169), 5:41(hr 166), 5:58, 5:37, 5:45, 5:45 2 mile cool down

5.05 miles 37: (7:22/m)

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with Jeff on the roads
7:39, 7:14, 7:20, 7:11, 7:23
.05 :26.6

7 miles on the roads 53:50 (7:41/m)

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7:33, 7:26, 8:10, 8:01, 7:29, 7:18, 7:47
strides

3 mile time trial 16:36 (5:32/m)

1 mile warm-up, strides 3 miles, 16:36 (5:32/m) on the track, mile 1 in 5:30, 2 miles 11:00, 3 miles 16:36 1 mile cool down, hamstring held up but no pushing the last mile:)

14 miles, 1:35:49 (6:50/m)

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roads and trails
7:17, 6:51, 6:58, 6:55, 6:51, 6:50, 6:48,
6:49, 6:35, 6:49, 6:33, 6:55, 6:49, 6:39
Avg HR: 144 bpm

9.1 miles, 59:19 (6:31/m)

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9.1 miles, 59:19 (6:31/m) out rockway
7:23, 7:09, 6:24, 5:58, 6:23, 5:56, 5:53, 6:01, 7:28
Avg HR: 150 bpm

5.76 miles(42:09)

5.76 miles with Jeff 42:09 (7:19/m)

6 miles on roads, 43:42 (7:17/m)

5 minutes easy, 5 minutes 75% effort, 5 min easy, 4 minutes 80% effort, 5 minutes easy, 3 minutes 85% effort, 5 minutes easy, 2 minutes 90% effort, 5 minutes easy, 1 minute 100%, 3:42 easy

1000 X 6 (off 60 sec)

1 mile warm-up 6 X 1000 (200 jog) 3:28's right hamstring better, but still gotta go easy on the push off

13.5 miles 1:38 (7:15/m)

Effingham run, windy and cold.garmin battery died 7:08, 7:00, 7:17, 7:24, 7:04, 6:43, 7:43(elevation 348-560 feet) then my watch died:) Avg HR: 134 bpm

7 miles

2 mile warm-up, strides 3 X 1 mile (4 min rest) 5:43, 5:42, 5:43 2 mile cool down windy, and push off still not right with right hamstring

8 miles on trails, 63:42 (7:57/m)

easy 8 miles on trails, 63:42 (7:57/m) 32:00 out 31:42 back right hamstring was twinging so range of motion limited, time to roll out the knots

6 miles, 38:04 (6:20/m), 17:30 for 3 miles

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1 mile steady, 3 miles fast, 2 miles steady
6:52, 5:40, 5:55, 5:55, 6:57, 6:41
Avg HR: 153 bpm

4 miles

easy 2.5 miles, 1 mile pick up 5:45(30 on /30 off), 800 2:45 legs still tired from 14 Sunday in Rockway:)

3 easy

went 3 easy, a wee bit tired good day to ease off.

14 miles, 1:37:05 (6:56/m) 70 miles for week

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into rockway
7 miles out 7 miles back
Felt sluggish at the start
worked my way into the run
and felt better and better
7:27, 6:57, 7:07, 7:31, 7:36, 6:47, 6:35,
6:53, 7:25, 6:34, 6:37, 6:31, 6:24, 6:33
Avg HR: 148 bpm
70 miles for the week

pm: 6 miles 40:35 (6:45/m)

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on trails to port and turned around at 3 miles
7:08, 6:59, 6:29, 6:39, 6:42, 6:33
Avg HR: 150 bpm

am: 11.28 miles 1:27:09 (7:43/m)

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a.m: Ayotte interval workout with Richard and Matt out at lock 3
13 intervals, seemed to have trouble getting the heart rate above 160,
basically I was hitting 158-59's and dropping down to 125's
10 minute warm up and cooldown.......
Richard flying along with Matt I was hanging on:)
Next week easy on Friday

10 miles, 66:23 (6:38/m)

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10 miles, 66:23 (6:38/m) trails into port and back
last 2 miles 30 on/30 steady Sean Wade workout
7:03,7:03, 6:32, 6:52, 6:36, 6:29, 6:22, 6:57, 6:14, 6:09
Avg HR: 151 bpm

easy 3 with Jeff 22:50, (7:29/m)

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easy 3 with Jeff
8:00,7:15, 7:12
.05 21.8

10 miles, 69:02

Ayotte interval session by runperryrun at Garmin Connect - Details

ayotte interval session
roads into rockway
10 minute warm-up, 14 intervals up to 160, down to 135 bpm
8:07, 6:35, 6:24, 6:29, 7:03, 6:55, 6:55, 6:52, 6:39, 6:56
Avg HR: 151 bpm

easy 8 miles, 58:48 (7:21/m) trails

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7:02, 7:13, 7:27, 7:49, 7:06, 7:32, 7:15, 7:17
Avg HR: 140 bpm

8 miles, 53:33 (6:41/m) trails

8 miler trails to port by runperryrun at Garmin Connect - Details

same route as last week
4 miles out 140-45 bpm range
1 mile back 140-145 range
2 miles 150-55
last mile 155-160
7:00, 7:14, 6:54, 7:03,
6:24, 6:20, 6:29,6:04
Avg HR: 150 bpm

pm: 3 miles, 22:46 (7:35/m) 80 miles for week

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on the roads with Mark on his bike:)
80 miles for the week:)

am: 13.75 miles, 1:43:24 (7:31/m)

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Run with Richard into effingham hills,
easy run tired today from intervals yesterday
Coyote sighting on Decew road
7:56, 7:24, 7:39, 7:48, 7:31, 7:02, 8:12, 7:23, 7:02, 6:57, 7:27, 8:24, 7:12
.75 5:21
Avg HR: 137 bpm

pm: Track 4 X 600 (4 miles)

1 mile warm-up, strides 4 X 600 (200 jog) 2:04's 1 mile cool down

am: 10.74 miles, 16 intervals

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10.74 miles 1:24:31 (7:52/m), greater niagara parkway path
roads HR intervals with Richard,
16 intervals getting HR up to 160
7:55, 7:09, 7:13, 7:18, 7:28, 8:13, 8:28, 8:12, 7:53, 8:11
.74 6:25.3
Avg HR: 139 bpm

8 miles 58:49 (7:21/m)

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easy run along the trails,
tried to keep hr below 140
Avg HR: 140 bpm
http://connect.garmin.com/activity/232701627

5 miles with Jeff easy, 36:41 (7:20/m)

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7:22, 7:11, 7:25, 7:15, 7:22
Hr 140bpm

10 miles 68:39 (6:51/m)

10 mile trail run by runperryrun at Garmin Connect - Details

10 miles, 68:39 (6:51/m)
out 5 miles
back 5 miles
last 3 miles HR 150-155 for 2 of them and last mile 158-60
6:54, 7:13, 6:58, 7:20, 6:55, 6:56, 6:47, 6:39, 6:34, 6:15
Avg HR: 148 bpm

8 miles, 54:48 (6:51/m)

12 mile creek to Port and back by runperryrun at Garmin Connect - Details

8 miles trails to port and back
54:48 (6:51/m)
4 out easy
back 4 increased heart rate 150-155 for 3 miles,
last mile 158-60
7:01, 7:19, 7:00, 7:10, 6:37, 6:43, 6:39, 6:14
Avg HR: 149 bpm

pm: 5 miles on trails, 36:33(7:13/m)

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7:35, 7:03, 7:14, 7:10, 7:03
.06 :25.9
Avg HR: 136 bpm

Effingham 13.74 miler

Effingham 13.74 miler by runperryrun at Garmin Connect - Details
Long run with Richard into Effingham, 
am: 13.74 miles (6:58/m) 
7:21, 6:57, 7:12, 6:54, 6:48 
6:40, 7:31, 6:55, 6:41, 6:41, 6:58, 7:44, 6:35 
.74 4:43 
Avg HR: 141 bpm 

Track 400, 800 X 4

1 mile warm-up strides 400(200 jog) 800 X 4 78's 2:39's 1 mile cool down

5.2 miles, 37:01(7:07/m),

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 with Jeff on trails
9 heart rate intervals 135-165
7:21, 6:50, 6:43, 7:10, 7:22
.20 1:32
Avg HR: 145 bpm

5.19 miles, 36:42 (7:04/m)

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trails with Jeff
7:16, 6:56, 7:16, 7:09, 6:45
.19 1:17.6
Avg HR: 141 bpm

8 miles easy

8 miles easy, 59:18 (7:24/m) 12 mile creek trails to Port and back

15 miles 1:50:55 (7:23/m) 19 intervals

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15 miles 1:50:55 (7:23/m) home-pelham-effingham-holland-cataract-decew-merritville-glenridge-lockhart home
10 minutes easy and 165/135 hr intervals 19 of them The heart rate took a long time to get back down to 135bpm today.
7:42, 6:47, 6:46, 7:48, 7:26,
6:46, 7:47, 8:07, 7:52, 7:30,
6:59, 7:44, 6:50, 7:08, 7:34
Avg HR: 151 bpm

5 miles 34:09 (6:49/m)

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6:57, 6:50, 7:05, 6:57, 6:15.
out 2.5 miles monitored calf and 2.5 miles back
tried to keep hr between 145-150 and picked it up last mile to 158-160 to see if the calf would hold up and it did.Avg HR: 148 bpm

5 miles easy

5 miles trails 39:48 (7:57/m) out 20:16, back 19:48 pain free :)

30 sec X 20

goal was to produce blood flow in the calf 30 seconds X 20.

Left Calf on the mend :)

Track 200/400/600 X 3

1 mile warm-up, strides 200(100 jog)400(100 jog)600(200 jog)X 3 39's/79's/2:00 1 mile cool down

5 miles, 33:45 (6:45/m)

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6:34, 6:32, 6:42, 7:00, 6:53 left calf tweaked
Avg HR: 144 bpm

5.5 miles

5.5 miles easy recovery run with Jeff, Garmin problems

12.99 miles, 1:30:00 (6:55/m) Avg HR: 149 bpm

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Road trails 
10 minute warm-up 135 low 165 high 
22 Intervals total duration at 135-165 range 45:14 
2 minute cool down at the end 

8 miles trails, 58:50 (7:21/m)

home creek to port and back
4 miles out 29:30, back 29:20
no garmin today wifey had it:)

53 miles for the week

13.75 miles 1:45:57 (7:42/m)

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13.75 miles 1:45:57 (7:42/m) with Richard
we went into the rollercoaster hills of Effingham
Quarry/Schmown/merittville/decew/
cataract/holland/roland/effingham/pelham/decew and back in
felt good out there, my longest run in quite some time.
Last half mile I felt a bit heavy, Saw Rocky raccoon(5 feet away) on the side of the road, looking at us sheepily, and a thanksgiving turkey yesterday
Avg HR: 134 bpm

10. 7 interval session with speedster Richard

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10.7 1:22:48 (7:44) HR interval session #1
Quarry 10 mile loop opposite way with Richard,
Great workout and learned how to raise the hr to 160 bpm.
Looking at the stats, we hit our optimum high heart rates 18 times,
so 18 bouts of climbing the heart rate to 160.

bouts 2:28, 2:03, 1:57, 1:19, 1:11, 1:08, 1:44, 1:01, 1:54, 1:06, 2:03, 2:25, 1:31, 1:34, 1:05, 1:27, 2:03, 1:40
total time : 29:08

Dunlop 5k 1st 17:15

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Race 2.5 mile warm-up
Dunlop 5k 1st 17:15
3:24, 3:25, 3:27. 3:31. 3:24
2.5 mile cool down

5.17 miles trails with Jeff 36:34 (7:04/m)

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7:24, 6:56, 7:11, 6:55, 6:53
.17 1:12

pm: 10 miles 67:58 (6:47/m)

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tried to keep hr under 150 bpm
out and up rockaway and back,
5 out 5 back
6:55, 6:46, 6:43, 6:52, 7:09(up rockaway)
6:28, 6:31, 6:43, 6:43, 7:01
Avg HR: 149 bpm

5.21 miles, 36:10 (6:56/m)

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7:19, 6:45, 6:45, 6:59, 6:48
.21 1:30.7

pm: Easy 4 miles at the track

am: 10.33 miles, 1:17:45 (7:31/m)

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10.33 miles, 1:17:45 (7:31/m),
Great run along trails and roads
with Richard, Matt ran at 7:30
avg Hr 129 bpm

Track 3 X 1 mile (400 jog)

1 mile warm-up, strides
3 X 1 mile 5:20, 5:22, 5:21 (400 jog recovery)
1 mile cool down (windy)
Supposed to race today but race was cancelled

5 miles, 33:17 (6:39/m)

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4 strides
6:33, 6:36, 6:51, 6:49, 6:25

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

5 miles on trails, steady state,
32:09 (6:25/mile)
out 16:15, back 15:54

4 X 400, 72, 72, 72, 72

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1 mile warm-up, 4 X 150 strides
4 X 400 with 400 jog recovery
72, 72, 72, 72 (HR 166, 168, 171, 170)
1 mile cool down

easy 6.47 mile recovery run on trails 134 bpm

100/200/300/400 (100 jog recovery) X 5

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Track, 1 mile warm-up, 2 strides
100/200/300/400 (100 jog recovery) X 5
18's, 38's, 58's, 78's
1 mile cool down
100's 136, 150, 152, 152, 155 rec 123, 127, 132, 136, 137
200's 147, 158, 159, 162, 163 rec 118, 130, 133, 136, 135
300's 154, 161, 163, 164, 165 rec 119, 134, 136, 138, 140
400's 160, 164, 166, 168, 171 rec 131, 132, 138, 142

6 miles 41:28 (6:54/m)

with Jeff on the roads

8.6 miles, 58:19 (6:46/m) roads

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didn't hear the 8 mile beep on the garmin,
decided to look and I was at 8.6 miles :)
tried to keep hr below 152 bpm
6:43, 6:28, 6:44, 6:43, 6:40, 6:50, 6:51, 6:51
.61 4:24
Avg HR: 149 bpm

7 miles easy

easy 7 miles with Mark on his new bike.

6 X 800 grass 1:40 rec

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Harold Black work Stallion stomping grounds :)
Total 5 miles 32:30 (6:30/m)
1 mile warm-up 2 strides
6 X 800 grass 1:40 rec
2:34, 2:33, 2:32, 2:31, 2:30, 2:29
1 mile cool down
8:22, 5:19, 5:17, 5:36, 7:52
hr monitor wasn't working right

5 miles trails, 36:38 (7:19/m)

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with Jeff easy run, humid
7:25, 7:06, 7:18, 7:09, 7:36

3 miles, 24:29 (8:09/m) easy (70 miles this week)

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caps off 70 miles for the week
40,40,40,40
50,50,50,50
60,60,60,60
100,70,70 (40?)
Thinking of just doing 40 this week,
still averages out to 70 for 4 weeks
and may be smart to freshen up with 40 miles feeling a bit tired:)
Avg HR: 131 bpm

Track 100/200/300/400 Wade workout

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Track session with Jeff, hot and windy
1 mile warm-up 3 strides
100/200/300/400 (100 jog recovery)
18's 38's 60's 78's
1 mile cool down
Heart rates
100: 138,151,154,163 rec 110,130,134,141,144
200: 149,159,160,166 rec 119,132,134,139,142
300: 151,160,162,168 rec 124,132,135,138,139
400: 157,165,167,171 rec 126,134,138,142,139

pm: 4.3 miles 33:42 (7:50/m) (new shoes)

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pm: 4.3 miles 33:42 (7:50/m) (new shoes)
didn't hear the last mile click in
8:40, 7:35, 7:17, 7:40
.3 2:28.7
Avg HR: 131 bpm

10.38 miles, 1:28:15, (8:30/m)

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ran with Matt and Richard in the trails,
came across people sleeping on the trails :)
Avg HR: 137 bpm

pm: 5 miles roads, 36:14 (7:14/m)

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7:14, 7:20, 7:13, 7:12, 7:10
Avg HR: 136 bpm

pm: 5 miles trails, 34:31 (6:54/m)

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6:47, 6:52, 6:57, 6:49, 7:00
Avg HR: 149 bpm

pm: 5 miles, 37:10 (7:26/m)

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with Jeff
7:39, 7:13, 7:23, 7:27, 7:24.

pm: 5 miles trails 37:28 (7:29/m)

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7:26, 7:31, 7:34, 7:21, 7:32
Avg HR: 138 bpm

pm: easy 5.5 miles

pm: easy 5.5 miles with brother Paul trails

am: 5.36 miles Harold Black Park with the Rovernator grass workout

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am: 1 mile warm with Gary - 4 X 100 strides
1 mile(165 bpm)2:36, 2:38 800, 2:36(167 bpm),
800, 2:36 (169 bpm), 800, 2:37(170 bpm),
800, 2:37(170 bpm)
(1 minute rest)
1.25 mile cool down with Stalliono
8:21, 5:36, 5:23, 5:29, 8:32
.36 2:52

pm: 5 miles 34:34 (6:54 /m) trails

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tried to keep Hr 140-150 range
6:45, 6:50, 6:56, 6:57, 7:02
Avg HR: 147 bpm

10.1 miles 82:52 (8:12 m)

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easy run, legs tired
Avg HR: 133 bpm
8:06, 8:49, 8:10, 8:08, 8:00, 7:46, 8:06, 8:28, 7:46, 8:34
.11:54.6

3.3 easy run, 25:46 (7:48/m) 70 miles for week

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3.3 easy run, 25:46 (7:48/m)
7:53, 7:51, 7:42
.3 2:19
Avg HR: 132 bpm
70 miles finito for the week

6.7 miles Track Sean Wade workout

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Track Sir Sean Wade workout
1 mile warm-up, 3 strides,
100/200/300/400 (100 jog recovery) 5 times
19, 38, 60, 78's
1 mile cool down

100's 149/154/156/153 rec 129/134/138/143
200's 158/162/162/163 rec 134/137/136/142
300's 162/165/164/163 rec 138/137/139/142
400's 165/168/167/169 rec 137/142/141/147

4 miles in 30:56 (7:43/m) HR monitor used

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8:15, 8:04, 6:32(149bpm), 8:02
kept it at 130 bmp for 2 miles,
and tried to bring it up gradually over mile 3,
to 149 bpm and then back down to 130 bpm the last mile

am: 11.1 miles 1:32:49 (8:21/m)

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Great trail run with Matt and Richard in the short hills
Deer, racing mountain bikes, and one very steep hill :)
8:25, 7:56, 7:51, 8:24, 8:43, 8:22, 8:18, 9:16, 8:10, 8:49, 7:42
.10, 48.5

pm: trails 5 miles 37:26 (7:29 /m)

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8:20, 7:56, 7:04, 6:51, 7:10

pm: 5 miles, 35:24 (7:04/m)

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with Jeff trails
7:26, 6:49, 6:55, 7:04, 7:06

am: 5 miles, 37:21 (7:28/m)

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Welland trail
8:14, 7:55, 7:28, 6:53, 6:48.

p.m. 5 miles, 38:08 (7:37/m)

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easy the whole way,
easy on the hip flexor no twinges :)

am: 5 miles 36:11 (7:14/m)

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with Gary/Stallionator
Harold Black Park,
800 around each loop
hip flexor okay :)
8:12, 7:36, 7:12, 6:44, 6:23.

pm: 6 miles, 47:37 (7:56/m)

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7:28, 7:37 (left hip flexor)
8:05, 7:45, 8:15, 8:22

pm: 4 miles roads 27:57(6:59/m)

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with Jeff
7:14, 6:49, 6:44, 7:06

pm: 5 miles 35:48 (7:09/m), tired, roads

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7:33, 7:03, 7:14, 7:10, 6:45.

p.m: 5 miles trails, 35:49 (7:09/m)

2.5 miles out 18:43
2.5 miles back 17:06

p.m: 5 miles roads, 32:24 (6:28/m)

6:43, 6:29, 6:28, 6:19, 6:21
capping off 100 miles for the week
Within the 5,5,5 from day to day I focused on the middle 5 miler done on trails for 6 days and on the road the 7th day.....the morning/evening 5 milers were runs that started out slow first 2 miles and progressed to under 7 minute miles the last 3 miles.

middle 5 mile progression (same run each day on trails and the last one on the roads
35:11(7:02/m), 35:00(7:00/m), 33:48(6:45/m),
33:25(6:41/m), 33:11(6:38/m), 33:19(6:39/m)(windy),
32:24(6:28/m) roads

a.m. 5 miles trails 36:11 (7:13/m)

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7:44, 7:38, 7:27, 6:48, 6:26

pm: 5 miles, 36:16 (7:15/m)

went to the soft surface of cinder track

pm: 5 miles, 33:19 (6:39/m)

16:38 with wind out 16:40 against wind back

a.m. 5 miles 37:56 (7:35/m)

on the cinder track at Laura Secord

pm: 5 miles roads, 35:53 (7:10/m)

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7:43, 7:21, 7:38, 6:40, 6:27

pm: 5 miles trails, 33:11 (6:38/m)

16:50 out 2.5, back 16:21

a.m. 5 miles trails, 40:50 (8:10/m)

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up the hydro hill
8:41, 9:14, 8:11, 7:07, 7:33.

pm: 5 miles, 36:54 (7:22/m) roads

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7:51, 7:02, 7:26, 7:40, 6:50.

p.m: 5 miles trails, 33:25 (6:41/m)

17:00 out 16:25 back

a.m. 5 miles (7:58/m)

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Welland trail towards Notre Dame
8:29, 7:51, 7:56, 8:06, 7:26.

p.m. 5 miles 39:23

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7:47, 7:24, 8:03, 8:04, 8:00
2 beers before run :)

p.m. 5 mile trail run, 33:48 (6:45 /m)

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6:59, 6:37, 6:49, 6:43, 6:37.

a.m. 5 miles 36:07 (7:13/m)

on cinder track

pm: 5 miles, 36:38 (7:19/m)

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7:40, 7:09, 7:03, 7:27, 7:16

p.m. 5 miles trails 35:00 (7:00/m)

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7:01, 6:58, 7:14, 7:08, 6:36.

a.m 5 miles, 36:11 (7:14/m)

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a.m 5 miles, 36:11 (7:14/m) in Welland on paved trail 
7:55, 7:17, 7:27, 7:06, 6:22

p.m. 5 miles 34:17, (6:51/m)

pm: 5 miles, 35:11(7:02/m) trails

trails up the hydro hill to 2.5 miles and back.
2 minutes on 1 minute off

am: 5 miles, 35:44 (7:08/m)

a.m: 5 miles with Jeff, roads, 35:44 (7:08/m)

10 miles 69:59

10 miles 69:59, with sir Shane Lavell, speedster Matt West, and Mr Form Richard Ayotte
Brock U, merittville, decew, out cataract rd to holland brown fence and back.
Hot one out there even at 7am and a few wee hills:)

3 miles roads 17:13

3 miles roads 17:13

3 miles steady progression, 17:20

3 miles track steady progression, 17:20
6:09, 5:48, 5:23

45 minutes easy

Track 8 X 600 (200 jog rec)

1 mile warm-up, 4 X 150 strides
Track 8 X 600 (200 jog rec)
1:53, 1:50, 1:50, 1:51
1:51, 1:52, 1:51, 1:51
1 mile cool down

5 miles

1 mile warm-up, 3 miles steady, 6:04, 5:54, 5:44 (17:42)
1 mile cool down (8 X 100)

45 minutes steady

45 minutes steady, garmin watch strap broken, back to the old no GPS timex
legs a bit sore

Track 12 X 400 (200 jog)

1 mile warm-up, 4 X 150 strides
12 X 400 (200 jog recovery)
72, 73, 74, 75,
74, 74, 73, 73,
74, 73, 73, 72
1 mile cool down
left knee solid :)

pool run

pool run, 21 minutes, left knee problem

4th week of 60 miles complete

6.5 miles total
2 mile warm-up, 4 X 150 strides
4 X 400 (full recovery)
78, 78, 76, 76
3 mile cool down

9 miles trails with Jeff, 65:40 (7:17/m)

9 miles trails with Jeff, 65:40 (7:17/m)

Easy 8 miles trails, 62:19 (7:47/m)

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Easy 8 miles trails, 62:19 (7:47/m),
after golfing 18 at 20 valley with Jer, Polly and Pedro,
a wee bit hot ;)
8:42(satellite problem)
7:56, 7:43, 7:44, 7:43, 7:19, 7:19, 7:48

6.69 miles, 45:57 (6:52/m)

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6.69 miles, 45:57 (6:52/m) with Jeff
7:01, 6:44, 6:38, 6:55, 6:49, 6:59
4:48.3 0.69

Track 200/300/400 X 5 (100 jog recovery)

10 miles total
2.5 mile warm-up, 4 X 150 strides
5 X 200/300/400 (100 jog recovery)
38's, 58's, 78's
3.5 mile cool down

10 miles, 73:38 (7:21/m)

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10 miles, 73:38 (7:21/m)
in Effingham hills,
7:32, 7:41, 7:18, 7:22, 7:21,
6:48, 7:01, 7:26, 7:28, 7:35.

Track 200/300/400 X 5

10 miles total
2.5 mile warm-up, 4 X 150 strides
5 X 200/300/400 (100 jog recovery)
38's, 58's, 78's
3.5 mile cool down

9 miles trails with Jeff, 68:11 (7:34/m)

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9 miles trails with Jeff, 68:11 (7:34/m)
7:46, 8:45, 7:30, 7:21, 7:01, 7:15, 7:22, 7:39, 7:26
3rd week of 60 miles complete
40, 40, 40, 40, 50, 50, 50, 50, 50, 60, 60 , 60

9 miles 66:07 (7:20/m)

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9 miles 66:07 (7:20/m)
High humid heat at 9pm still,
trails/roads combo
8:02, 9:07(hydro hill), 7:15, 7:29
6:58, 6:59, 6:38, 6:50, 6:42

9.2 miles trails

9.2 miles trails easy with Polly, hot ;)
7:35, 7:53, 7:44, 7:32, 7:58, 7:30, 7:23, 7:44, 7:35, 1:56.

5 miles easy 8 X 100 strides

5 miles easy 8 X 100 strides

9 miles steady, 55:50 (6:12/m) 1 mile cool down

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9 miles steady, 55:50 (6:12/m)
hottest day yet for me
ran late finished up 11:16 pm
and still soaked right through
6:36, 6:16, 6:19, 6:05, 6:10, 6:01, 6:02, 6:12, 6:03.
easy 1 mile cool down

9 miles (6:30/m)

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9 miles (6:30/m)
6 steady 3 pick up trails and roads
7:04, 7:03, 6:34, 6:40, 6:42, 6:29,
5:59, 5:57, 5:57

Track 200/300/400 X 5

2.5 miles warm-up, 4 X 150 strides
200/300/400 X 5 (100 jog recovery)
38's, 58's, 80's
2.5 mile cool down

10 miles with Jeff trails, 1:17:32 (7:45/m)

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10 miles with Jeff trails, 1:17:32 (7:45/m)
8:01, 8:57, 7:39, 7:29, 7:30, 7:00, 7:37, 7:50, 7:32, 7:51
2nd week of 60 miles complete
40, 40, 40, 40, 50, 50 ,50, 50, 60, 60, 2 weeks to go

Tough 10 miles 1:22:37 (8:15/m)

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10 miles 1:22:37 (8:15/m)
8:22, 9:28, 8:33, 8:22, 8:07, 8:39, 7:28, 7:48, 7:58, 7:47.
Tough one, legs tired, breathing laboured and hungry and thirsty the whole run, even my shoulders were sore, strange run.
Day by day, tomorrow can only be better......protein and carbing up tonight

Friday 5.48 miles (7:32/m)

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5.48 miles (7:32/m)
7:31, 7:46, 7:23, 7:30, 7:33
3:36.6

Friday 5 miles roads 37:11 (7:26/m)

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5 miles roads 37:11 (7:26/m)

7:40, 7:19 7:32, 7:14, 7:20

6 miles easy roads

6 miles easy roads

6 miles roads, 43:40 (7:16/m)

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6 miles roads, 43:40 (7:16/m)
7:13, 7:06, 7:20, 7:23. 7:06, 7:29

9 miles trails, 1:02:14 (6:54/m)

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9 miles trails, 1:02:14 (6:54/m)
7:30, 7:40, 7:10, 6:17, 6:05, 6:06, 7:27, 7:09, 6:46.

9 miles trails, 1:12:44 (8:04/m)

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9 miles trails, 1:12:44 (8:04/m)
8:40, 9:27, 8:41, 7:15, 7:11, 7:05, 8:17, 7:20, 8:42

Track 200/300/400 X 5

9 miles total
2.5 mile warm up strides 150's X 4
200/300/400 X 5 (100 meter jog recovery)
38's, 60's, 80's (controlled)
2.5 cool down
60 miles for week 1

9 miler, 70:34 (7:50/m)

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9 miler, 70:34 (7:50/m) with bro Polly on the trails
7:42, 8:48, 7:47, 7:37, 7:25, 7:30, 7:34, 7:58, 7:27

9 miles trails, 61:37 (6:50/m)

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9 miles trails, 61:37 (6:50/m)
same run as Wed, left calve must roll it, legs feeling better though
6:57, 6:54, 6:55, 6:46, 6:38, 6:41, 6:35, 7:08, 6:58, 6:52

6 miles on trails, 46:27 (7:44/m)

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6 miles on trails, 46:27 (7:44/m)
8:36, 8:57, 6:47, 6:59, 7:07, 7:57.

9 miles 1:09:46 (7:45/m) trails

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9 miles 1:09:46 (7:45/m) trails
7:52, 8:06, 7:59, 8:10, 7:31, 7:10, 7:49, 8:04, 6:59

9 miles 1:05:08 (7:13/m)

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9 miles 1:05:08 (7:13/m)
7:28, 7:13, 7:04, 6:20, 6:20, 6:12, 7:18, 8:08, 7:56
strength exercises day #2

9 miles 69:03 (7:40 /m)

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9 miles 69:03 (7:40 /m)
3 miles easy, 3 mile pick up, 3 miles easy
8:02, 8:46, 8:02, 8:03, 6:06, 6:13, 6:19, 8:43, 8:05, 8:39
legs stiff from race, strength exercises day #1

race 5k, 17:12

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race 5k, 17:12
1 mile 5:15, 2 mile 10:36
3:19, 3:18, 3:24, 3:32, 3:34
No time to warm-up got to the race at 6:55 started at 7pm a lot of traffic lights
tied up last mile

easy 3 miles, 4 X 100 strides

easy 3 miles, 4 X 100 strides

4 miles easy (30:00)

4 miles easy (30:00)

Track-Don Mills workout

2 mile warm-up
4 X 150 meters strides (fast middle 50's)
200(100 jog)/300 (100 jog)/400 (100 jog) X 3,
36, 56, 75, 36, 56, 75, 36, 56, 75
3 minutes rest
200(200 jog) 600
36, 1:50
3 minutes rest
400 (400 jog) 800
75, 2:30
2 mile cool down

6 miles, 41:00 (6:50/m)

roads with Jeff, 6 miles, 41:00 (6:50/m)

Track 6 X 800 (200 jog)

Track
2 mile warm-up
6 X 800 (200 jog)
2:39, 2:39, 2:39, 2:39, 2:39, 2:35
2 mile cool down

5 miles steady, 30:01 (6:00/m)

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5 miles steady, 30:01 (6:00/m)
6:22, 6:10, 5:56, 5:49, 5:39

Track 12 X 400 (200 jog)

2 mile warm-up strides
Track 12 X 400 (200 jog)
77,77,77,77,
77,77,77,77,
76,76,76,76
2.5 mile cool down
9 miles total for the fourth 50 mile week

10 miler Erie, Pennsylvania

10 miles, 66:05 (6:36/m)
out and back on a 2.5 road section one way with the wind one way against the wind, picked er up a notch for the 3rd one
2.5 miles 16:26, 2.5 miles 17:20, 2.5 miles 15:16, 2.5 miles 17:03

6 miles 41:56 (6:59/m)

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6 miles 41:56 (6:59/m) with Jeff on the roads
7:14, 6:47, 7:09, 7:04, 6:54, 6:43.

8 miles

8 miles, 2 mile warm-up, track packed so hit the roads and did 5 X 3minutes hard with 1 min easy and cooled down 3 miles

9.13 miles on trails, 1:06:33 (7:18/m)

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9.13 miles on trails, 1:06:33 (7:18/m)
7:16, 7:20, 7:17, 7:20, 7:30, 7:07, 7:22, 7:15. 7:06
.13 :58.

8 miles, 54:17 (6:47/m)

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8 miles, 54:17 (6:47/m) in pelham with the wind out for 4 miles, against the wind on the way back, wind was good actually kept me from overheating :)
6:55, 6:38, 6:26, 6:46, 6:39, 7:09, 7:00, 6:39

p.m. 8 miles easy on trails

8 miles easy on trails
incorporating 10 X 1 min fast 1 min easy
4 X 40 miles a week complete, and this is the 3rd 50 mile week complete,
1 more 50 mile week to go then race :)

a.m. noon, 7 miles, 49:00 (7:00/m)

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noon: 7 miles, 49:00 (7:00/m) on trails and roads with Jeff
7:11, 6:55, 6:47, 6:48, 6:49, 7:02, 7:23

8 miles trails, 58:34 (7:19/m)

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8 miles trails, 58:34 (7:19/m), toward Port and back
7:04, 7:24, 6:53, 7:30, 6:46, 7:26, 7:55, 7:28

5.7 miles trails/roads, 40:21 (7:04/m)

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5.7 miles trails/roads Jeff, 40:21 (7:04/m)
7:05, 6:54, 7:23, 7:03, 6:59,
4:53(.7)
strength exercises day 14 (complete session 2 of strength =28 days total) :)

9 miles in effingham hills 72:43 (8:04 min/m)

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9 miles  in effingham hills 72:43 (8:04 min/m)
7:24, 8:06, 7:45, 8:18, 7:31, 7:36, 8:35, 8:18, 9:04.
very hungry after :)
strength exercises day 13

9 miles 1:12:15 (8:01/m)

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9 miles 1:12:15 (8:01/m)
8:18, 9:17, 8:28, 7:54, 7:36, 7:13, 7:54, 7:35,7:53.
strength exercises day 12

3 miles easy pool run

first pool run of the year 21:00 minutes
strength exercises day 11

Stalliono 3 hills 8 miler, 51:41 (6:28/m)

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Stalliono official, 3 hills course,
8 miler, 51:41 (6:28/m)
6:14, 6:11, 5:59, 6:26, 6:16, 6:36, 7:28, 6:24
strength day 10

5 miles easy trails

Post race easy 5 miles
strength day 9

5k race run the rapids 1st overall, 17:17 long course

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1.5 mile warm-up with bro Paul, run the rapids race 5k
3:14.1, 3:24.9, 3:20.9, 3:27.5, 3:26.1 =16:53.5
16:53 3.1 miles (garmin), 17:17 race time for 3.2 miles
1st overall, huge trophy, Polly 19:01 -26 seconds long course
2 mile cool down along the rapids

6 miles with Jeff 41:19 (6:53/m)

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6 miles with Jeff 41:19 (6:53/m)
7:07, 6:33, 6:51, 6:59, 6:58, 6:46.

easy 8 miles effingham hills

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easy 8 miles, 1:05:31 (8:11/m) in effingham hills
7:07, 8:07, 8:11, 8:21, 7:57, 8:20, 8:07, 9:17
strength exercises day 8

8 miles easy trails

8 miles easy trails
strength day 7

8 miles easy trails

8 miles easy trails, legs still getting used to 2nd phase of strength work I guess,
Garmin site is down :(
strength exercises day 6

6 miles easy

6 miles easy, 50 for the week
strength exercises day 5

5 miles 35:00

5 miles 35:00, strength exercises day 4

Track 12 X 400 (200 jog)

1 mile warm-up, strides
12 X 400 in 79-80 (200 jog)
1 mile cool down

9 miles, 68:46 (7:38/m) easy run on trails

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9 miles, 68:46 (7:38/m) easy run on trails, legs tired, got it in :)
7:29, 7:58, 7:14, 7:19, 7:53, 7:08, 7:51, 7:24, 8:22
strength work day 3

5.61 miles, 39:48 (7:05/m)

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easy run with Jeff, 5.61 miles, 39:48 (7:05/m)
7:06, 7:03, 7:31, 7:10, 6:50
.61 4:05

8 miles, 49:54 (6:14/m)

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8 miles, 49:54 (6:14/m) in pelham started out easy and got into a good rhythm, quads not too comfy from the hill work.
6:39, 6:14, 6:16, 6:11, 6:08, 6:09, 6:04, 6:08
strength exercises day 2

10 miles hill work in the middle

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Morningstar mill out 3.5 miles into St. John hollow and did 10 X Hansler hill and cooled down back out of the hollow to Morningstar mill
10 miles 1:17:32 (7:45/m)
7:19, 7:14, 7:08, 7:34, 8:06, 8:32, 8:03, 7:48, 7:52, 7:48

17:00 Run for the General, 2nd.

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Race 5k Run for the General

2nd, 17:00 (5:29/m)
5:27, 5:38 (wind), 5:34
strength work phase 2 day 1

3 miles easy

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3 miles easy with Jeff
7:28, 6:56, 7:03.

4 miles (strides)

easy 4 miles with some strides

3 miles (18:00)

A 3 mile run in 18 minutes, incorporating
5 X 3 minutes, 45 sec recovery,
still have some green phlegm but feeling much better

2 weeks of strength training complete :)

2 miles easy, strides

Track 2 mile warm-up, some strides and decided not to workout.
Still not feeling up to par :)
Strength work day 13 complete

4 miles in Effingham, 25:10 (6:17/m)

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4 miles in Effingham, 25:10, was sick yesterday feeling better today
6:50, 6:11, 6:04, 6:02
day 12 strength work

3 miles easy

6 miles, 40:36 (6:46/m)

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6 miles with Jeff, 40:36 (6:46/m)
6:54, 6:44, 6:51, 6:51, 6:39, 6:34
11th day of strength work

8 miles easy trails, 61:47 (7:43/m)

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8 miles easy trails, 61:47(7:43/m)
7:42, 8:37, 7:50, 7:49, 7:09, 7:45, 6:56, 7:55.
10th day of strength work

7 miler 30 hills in Effingham, 45:46 (6:32/m)

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7 miler in Effingham, 45:46 (6:32/m)(Course record)
30 hills run in Effingham
6:17, 6:50, 6:45, 6:20, 5:53, 6:40, 6:56

previous course record 45:54 (Nov 24/10)
http://runperryrun-runperryrun.blogspot.ca/2010/11/7-miles-4554-633m-course-record.html
6:22, 6:37, 6:35, 6:22, 6:00, 6:52, 7:01
9th day of strength work

easy run trails 7 miles

easy run trails 7 miles
8th day of strength work

3 mile tempo track, 16:22

2 mile warm-up, strides
3 mile tempo 16:22 (5:27/m),
5:32, 5:28, 5:22
2 mile cool down
7th day of strength work

Track 6 X 800 (200 jog)

1 mile warm-up, 4 strides
5:20 Pace workout
Track 6 X 800 (200 jog)
2:39, 2:40, 2:40, 2:40, 2:40, 2:40
1 mile cool down day 6 strength

5 miles, 34:27 (6:53/m)

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5 miles with Jeff, 34:27 (6:53/m)
7:02, 6:40, 6:49, 6:56, 6:56
day 5 strength

9 miles trails, tired, 67:51 (7:32/m)

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9 miles trails, tired, 67:51 (7:32/m)
7:25, 7:40, 7:08, 7:26, 7:50, 7:16, 7:41, 7:16, 8:03
day 4 strength

6 miles easy trails, 46:38 (7:46/m)

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6 miles easy trails, 46:38 (7:46/m) tired, windy,
7:40, 7:49, 7:30, 8:01, 7:32, 8:01
day 3 strength

p.m. 7 miles 48:29 (6:55 /m)

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p.m. 7 miles 48:29 (6:55 /m)
7:25, 7:41, 6:58, 6:48, 6:33, 6:25, 6:32
strength training day 2

5 miles, 36:32 (7:18/m)

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a.m. 5 miles, 36:32 (7:18/m) trail run with Jeff
7:20, 7:00, 7:21, 7:09, 7:39

Track 10 X 200 (200 rest)

1 mile warm-up, strides
10 X 200 (200 jog recovery)
32, 33, 32, 31, 32, 32, 31, 31, 31, 30
1 mile cool down
Day 1 of video 1 http://vimeo.com/4752171

Track 6 X 600

2.5 mile warm-up
Track 6 X 600 (200 jog)
1:50, 1:50, 1:53, 1:51, 1:51, 1:54
left calf iffy so cut it at 6

5 miles easy, 35:06 (7:01/m)

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5 miles easy with Jeff, 35:06 (7:01/m)
6:58, 6:49, 7:00, 7:03, 7:11

9 miles trails/roads 59:19 (6:35/m)

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9 miles 59:19 (6:35/m)
6 miles trails steady, 3 miles pick up roads
7:20, 7:22, 6:47, 6:40, 7:02, 6:49, 5:41, 5:47, 5:44

4.5 miles easy trails, 33:06 (7:20/m)

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easy trail run with Jeff, 33:06 (7:20/m)
7:38, 7:21, 7:30, 7:01, 3:34

9 miles trails, 62:33 (6:57/m)

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9 miles trails, 62:33 (6:57/m)
7:22, , 7:25, 6:51, 6:52, 6:47, 6:35, 6:58, 6:34, 7:04

Track 12 X 400 (200 jog)

1 mile warm-up, 4 strides, 12 X 400 (200 jog recovery)
74, 74, 74, 73, 73, 73, 73, 73, 73, 73, 73, 73
1 mile cool down

9 miles on trails, 60:57 (6:46/m)

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9 miles on trails, 60:57 (6:46/m)
Finally a well tuned trail run, clipped along pretty good,
7:20, 7:32, 6:34, 6:35, 6:45, 6:22, 6:41, 6:08, 6:53

9 miles on trails, 1:08:30 (7:37/m)

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9 miles on trails, 1:08:30 (7:37/m)

7:39, 7:55, 7:18, 7:16, 7:47, 7:17, 7:39, 7:19, 8:15

9 miles, 63:41 (7:04/m)

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9 miles, 63:41, (7:04/m)
6 miles easy on trails, 3 miles pick up on the roads
7:27, 8:29, 7:22, 7:24, 7:44, 7:53, 5:46, 5:36, 5:55

Track 8 X 400

1 mile warm-up, strides, Track 8 X 400 (200 jog) 77, 79, 79, 79, 78, 78, 78, 78

9 miles easy trails

9 miles easy trails

9 miles 1:08:07 (7:34/m)

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9 miles 1:08:07 (7:34/m)
7:26, 8:18, 7:09, 7:12, 7:50, 7:41, 7:44, 7:03, 7:38

9 miles trails 1:09:40 (7:44/m)

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9 miles trails 1:09:40 (7:44/m)
7:38, 8:23, 7:23, 7:37, 8:05, 7:30, 7:58, 6:59, 8:02

9 miles easy on trails, 1:12:57(8:02/m)

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9 miles easy on trails, 1:12:57(8:02/m) left achilles achey, ice ice :)
7:45, 9:00, 7:56, 7:30, 8:12, 8:23, 8:19, 7:31, 8:13

4 miles easy

4 miles easy

8 miles 54:20 (6:47/m)

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8 miles roads in the rain 54:19 (6:47/m)
legs not too spry,
7:09/6:45/6:38/6:41/6:45/6:39/6:51/6:46

Track 4 X 400 (400 rec)

1 mile warm-up, strides,
4 X 400 (400 jog recovery)
70, 70, 70, 70.
1 mile cool down

Track 2 X 800 (2:30, 2:30)

Went to the track but cut workout short, track team was using the track
will go at again tomorrow on my home track
2 mile warm-up, strides 2 X 800 (2:30, 2:30) 1 mile cool down

7 miles (3 X 1 mile road)

3 mile warm-up easy on trails, strides, 3 X 1 mile,
5:17, 5:22, 5:36, 1 mile jog

pm 5 miles 33:35 (6:42/m)

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pm 5 miles 33:35 (6:42/m)
7:01, 6:56, 6:36, 6:35, 6:20

am trail 5 miler 36:51 (7:22/m)

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am 5 miler 36:51 (7:22/m)
7:46, 8:18(hydro hill), 7:21, 6:20, 7:02

Pm 5 miler 33:40 (6:44/m)

Pm 5 miler 33:40 (6:44/m)
7:01, 6:54, 6:36, 6:42, 6:25

Am 5 miles 34:14 (6:50/m)

Am 5 miles 34:14 (6:50/m)
7:11, 6:59, 6:46, 6:34, 6:42

10 miles

Am 5 miles 36:36 (7:19/m)
7:27, 7:27, 7:15, 7:05, 7:17
Pm 5 miles 36:15(7:15/m)
7:20, 7:10, 7:14, 7:12, 7:15

10 miles

Am 5 miles 35:30(7:06/m)
7:20, 7:18, 7:03, 6:49, 6:56

Pm 5 miles 35:15 (7:03/m) (8 x 1 min pickups)
7:17, 7:16, 7:06, 6:47, 6:45

Am: 5 miles easy 35:14 (7:03/m)

Am: 5 miles easy 35:14 (7:03/m)
7:18, 6:58, 6:56, 6:52, 7:06

5 miles, 32:52 (6:34/m)

Pm: 5 miles, 32:52 (6:34/m) steady state
6:43, 6:28, 6:29, 6:31, 6:38

5 miles 32:46 (6:33/m)

Am 5 miler 32:46 (6:33/m)
6:39, 6:29, 6:31, 6:28, 6:36

10 miles

Am 5 miles 34:30 (6:56/m)
7:19, 7:12, 6:55, 6:43, 6:32
Pm 5 miles 33:00 (6:36/m)
6:46, 6:33, 6:27, 6:31, 6:39

5 miles easy 35:56 (7:11/m)

5 miles with Jeff easy 35:56 (7:11/m)

Hilly 8 miles 52:45 (6:35/m)

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8 miles 52:45 (6:35/m) 4 out up into effingham and 4 back down effingham
6:37, 7:02, 7:10, 6:57, 6:09, 6:04, 6:07, 6:33

8 miles, 51:37 (6:27/m)

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8 miles, 51:37 (6:27/m) 4 out steady, 4 back pick up
6:52, 6:33, 6:38, 6:40, 6:13, 6:13, 6:13, 6:09

4 miles roads, 27:54 (6:57/m)

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4 miles with Jeff, 27:54(6:57/m)
7:09, 6:51, 6:54, 6:54

Windy shamrock run

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Windy shamrock run 4.5 miles
5:29, 5:58, 6:47, 6:43
3:08

3 easy miles and strides

5 miles easy, strides

5 miles easy, strides in Effingham

Track 12 X 200 (200 jog)

1 mile warm-up, strides
Track 12 X 200 (200 jog)
34, 34, 34, 34, 35, 35, 34, 35, 34, 34, 35, 34
1 mile cool down

easy 7 miles 30 hill course

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7 miles 30 hill course in Effingham, snow began during the run,

52:18 (7:29/m)

7:04, 7:45, 7:59, 7:37, 6:59, 6:52, 7:59

5 miles 30:26(6:05/m)

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5 miles, 30:26(6:05/m)stimulus run after track work yesterday,
tough stuff windy last mile but got er in,
6:24, 6:05, 6:00, 5:50, 6:03

Track 15 X 300 (100 jog)

1 mile warm-up, strides, 15 X 300 (100 jog), Watson workout.
54, 54, 54, 54, 55, 55, 55, 55, 54, 56, 56, 55, 55, 55, 54
1 mile cool down strides

Track 5 X 1 mile (200 jog rec)

1 mile warm-up, 4 strides, Track 5 X 1 mile(200 jog),
5:40, 5:40, 5:40, 5:40, 5:37,
1 mile cool down

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

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6 miles roads with Jeff 41:23 (6:53/m)

5 miles easy

5 miles easy with brother Paul no watch

5 miles roads 30:07 (6:01/m)

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5 miles roads 30:07 (6:01/m) (slush run)
some slippage out there but maintained
a pretty good pace for the conditions felt kinda sluggish
6:15, 6:00, 5:55, 5:57, 5:57

5 miles

5 miles(35:00) (7min/m) 2 on a treadmill and 3 on indoor track at Brock

4 X hydro hill (6.5 miles)

4 X hydro hill (6.5 miles)
Winter is here, did some hill work can't do much else in this stuff roads are a mess :)

7 miles, 47:48 (6:49/m)

7 miles with Jeff on the roads 47:48 (6:49/m)

7 miles roads, 47:11 (6:44/m)

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7 miles roads, 47:11 (6:44/m)
3 hills course, up hydro hill around decew up jackson flats onto pelham to Glendale
6:54, 7:28(hydro hill), 6:32, 6:32, 6:21(down decew), 6:45, 6:34

5 miles 29:29 (5:53/m)

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5 miles roads, 29:29 (5:53/m)
6:01, 6:01, 5:53, 5:47, 5:44.

Track 10 X 1 mile (200 jog)

13 miles total, 10 X 1 mile, with Jeff west park track
800 warm-up, couple strides,
5:58, 5:56, 5:57, 5:56, 6:00, 5:58, 5:57, 5:56, 5:56, 5:55,
1 mile cool down

5 miles 29:53 (5:58/m)

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5 miles 29:53 (5:58/m)
1 mile warm-up, 12 X 400 (30 sec recovery), 1 mile cool down
6:35, 5:41, 5:39, 5:42, 6:13

Road 5 miles 30:38 (6:07/m)

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Road 5 miles 30:38(6:07/m)
6:15, 6:04, 6:05, 6:17, 5:54

5 miles roads 31:29 (6:16/m)

5 miles roads 31:29 (6:16/m)
6:37, 6:08, 6:11, 6:10, 6:22
injuries at bay :)
Liking the adidas sonic

13 miles, 1:31:00 (7:00/m)

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13 miles out and back, with Jeff windy on the way back
1:31:00 (7:00/m)
7:33, 7:15, 6:54, 6:31, 6:36,
6:45, 6:36, 6:58, 6:50, 7:23,
7:07, 7:00, 7:25.

3 miles, 19:47 (6:36/m)

3 miles, 19:47 (6:36/m)
19:47(7:00, 6:13, 6:34)

3 miles steady

3 miles steady, 20:24 (6:48/m)
7:20, 6:35, 6:29
left calf 100%, left achilles is now tweaked

3 easy (Tues)

3 miles easy

On the roads for 3 miles after a week off due to left calf knot
Ran very easy and no sharp pains in calf, which is all I wanted today.
3 miles again tomorrow keeping it simple this week :)
Last year I was off for 1 month with this injury, not this year.

14.5 miles 1:38:04 (6:46/m)

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14.5 miles 1:38:04 (6:46/m)with Jeff
7:01, 6:39, 6:42, 6:48, 6:43, 6:39, 6:55,
6:46, 6:46, 6:55, 6:45, 6:56, 6:38, 6:33,
3:13 (1/2 mile) left calf knot, iced it right after.

3 miles 18:36 (6:12/m)

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3 miles 18:36 (6:12/m)
6:13, 6:07, 6:13
Winter is here, slip slide away, very hard to run fast with ice under the snow covered roads.

7 miles, 48:00 (6:51/m)

7 miles (6:51/m) on the roads with Jeff, legs a little heavy.

easy 5 miles

easy 5 trails with Paul :)

5 miles, 31:06 (6:13/m)

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5 miles, 31:06 (6:13/m)
6:32, 6:14, 6:12, 5:59, 6:07

10 miles, Brock hill X 8

10 miles, Brock hill X 8, 1 mile warm-up,
8 X the Brock hill (800 meters), recovery jog down,
1 mile cool down

14 miles, 1:36:04 (6:51/m)

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14 miles with Jeff into rockway, out to hiway 8
1:36:04 (6:51/m)
7:14, 6:50, 6:48, 6:48, 7:32, 6:41, 6:29, 6:41, 6:59, 6:48, 6:52, 6:47, 6:40, 6:46

3 miles 16:59

1 mile warm-up, strides, 3 miles on the track, 16:59
5:35, 5:42, 5:42
1 mile cool down

7 miles 47:37 (6:48/m)

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7 miles 47:37 (6:48/m) with Jeff
7:02, 6:38, 6:44, 6:48, 6:57, 6:54, 6:30

5 miles 32:24 (6:28/m)

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5 miles 32:24 (6:28/m) on the roads,
legs tired today, a lot warmer than yesterday.
6:42, 6:22, 6:18, 6:29, 6:29

5 miles 32:36 (6:31/m)

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5 miles 32:36 (6:31/m)Took me 5 miles until body was warm, winter is here :)
6:57, 6:31, 6:20, 6:23, 6:22

Track 12 X 400 (200 jog)

Track work out on lightly snow covered track,
pretty crisp and chilly out, but good for Jan
1 mile warm-up, 4 strides, 12 X 400 (200 jog)
78, 77, 77, 76, 76, 76, 77, 76, 76, 77, 77, 76
1 mile cool down

3 miler New years run 17:10

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Very windy 3 miles 17:10, 4th overall
5:59, 5:53, 5:17