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