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