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