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