5 miles, 35:22 (7:04/m)

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7:33, 6:52, 7:04, 6:53, 6:57
with bro Paul

15 miles, 1:44:54 (6:59/m)

with Jeff
7:29, 6:54, 7:06, 6:54, 7:08,
6:58, 6:57, 7:07, 7:03, 7:02,
6:51, 6:49, 6:49, 6:42, 6:57
http://connect.garmin.com/activity/420866218

5 miles 31:40 (6:20/m) 3 fast 2 easy

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3 fast, 2 cool down
6:07, 5:41, 5:53, 6:54, 7:02
(17:41, 3 miles)

8 miles, 55:35 (6:56/m)

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with Jeff
7:20, 6:48, 7:02, 7:11, 6:58, 7:00, 6:33, 6:39

6 miles, 42:12 (7:02/m)

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with Jeff, 10 X 1 min fast(jog 1 min rec)
7:35, 6:48, 6:56, 6:38, 7:09, 7:02

6 miles easy, 46:35(7:45/m)

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with Jeff footing all snow
8:11, 7:45, 7:40, 7:35, 7:50, 7:29

14 miles, 1:38:07 (7:00/mile)

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roads with Jeff
7:20, 6:53, 7:07, 6:57, 7:13, 6:55, 6:55,
6:51, 6:59, 7:05, 6:55, 6:54, 7:04, 6:52

5k, 17:16 (5:34/m), 2nd overall

Felt good, didn't wear a watch,
but heard the mile 5:15, ran with leader
or it was no-mans land:) with him till
2.5 miles and he pulled away:)
http://www.webscorer.com/racedetails?raceid=16737&did=19330

3 miles. 19:10 (6:23/m)

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up tempo effort, slowed by snow covered roads:)
6:45, 6:13, 6:11

5 miles, 35:17, (7:03/m)

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with Jeff on the snowy roads.....10 X 1 min fast 1 easy
7:49, 6:36, 6:54, 6:29, 7:27

13 miles, 1:33:13 (7:10/m)

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with Jeff on snowy roads
7:42, 6:58, 7:19, 6:58,
7:12, 6:59, 7:18, 7:03,
7:25, 7:08, 6:51, 6:48, 7:26

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

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with Jeff a wee bit cold out
7:41, 7:07, 7:06, 7:21, 7:14

9 miles, 65:00 (7:13/m)

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with Jeff on the trails to port and back
snowy, cold windy:) but trail frozen bonus
7:08, 7:15, 7:19, 7:20, 6:48,
7:09, 7:14, 7:02, 7:39

6 miles, 43:17 (7:12/m)

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7:24, 6:41, 7:32, 7:19, 7:19, 6:55

9 miles 73:15 (8:08/m) 63 miles for the week

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short hills trails with bro Paul

7:55, 7:45, 7:48, 9:12 (decew hill), 

7:30, 8:03, 8:11, 9:05 (hydro hill), 7:43

4 miles, 27:25 (6:51/m)

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7:12, 6:42, 6:51, 6:37

5 miles

1 mile warm-up, Reindeer 5k Buffalo
race 3.1 miles 17:53, 3rd overall
Got to the race 5 minutes b4 it started:) no warm-up
1 mile cool down
http://www.buffalorunners.com/results/2013/Reindeer13.htm

easy 9 miles, 68:23 (7:35/m)

7:35, 7:33, 8:20, 8:14, 7:24, 7:23, 7:39, 7:43, 7:32

6 miles, 45:43 (7:37/m)

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roads with 4 striders within the 5th mile
7:35, 7:10, 8:08, 8:17, 7:02, 7:27

3 miles, 21:23 (7:07)

7:06, 7:06, 7:11

3 miles, 22:50 (7:36/m)

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7:54, 7:20, 7:33

6 miles, 42:57 (7:09/m)

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2.5 miles easy, (10 X 1 min fast, 1 min jog) 1 mile easy
7:26, 7:18, 7:18, 7:07, 6:57, 6:47

easy 3, 24:40 (8:13/m)

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8:04, 8:12, 8:20

6 miles 43:38 (7:16/m)

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roads with Jeff
7:32, 7:12, 7:18, 7:05, 7:15, 7:13

9 miles, 1:04:47 (7:11/m)

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easy on the roads
7:25, 7:01, 7:24, 7:24, 7:15, 7:05, 7:11, 6:52, 7:04

7 miles (4 X 1200 within)

1 mile warm-up some striders...
4 X 1200 off 2 minutes
progression 4:26, 4:23, 4:19, 4:13
4 mile cool down

2:11:24 for coolsaet (hit 1:31:34 @30k 2:08 pace) 6th overall

12 miles, 1:28:27 (7:22/m)

roads/trails/hills
7:43, 7:03, 7:11, 8:24 (hydro hill) 7:12, 7:19,
7:33, 6:51, 7:48(decew hill), 7:14, 6:57, 7:07
garmin stats

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

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with Jeff on the roads,
1 mile easy, did 10 X 1 min hard 1 easy, 1 mile easy
7:39, 6:48, 6:54, 6:38, 7:21

5 miles, 31:42 (6:20/m)

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6:26, 6:13, 6:15, 6:20, 6:24
icy roads hard to grip the roads, winter running begins

56 miles for the week

Build 1 complete 42, 49, 56 miles the past 3 weeks,
now for an easy week and then back to another build
of 9 miles, 10 miles 11 miles (63, 70, 77)

8 miles, 57:45 (7:13/m)

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7:05, 7:03, 7:22, 7:42, 7:14, 7:14, 7:01, 6:59

8 miles, (7:16/m)

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trails with Jeff into port and back
7:15, 7:12, 7:45, 7:31, 6:58, 7:12, 7:21, 6:55

8 miles, 57:41 (7:12/m)

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7:26, 6:58, 7:04, 7:16, 7:13, 7:09, 7:13, 7:17
http://connect.garmin.com/activity/407448270

8 miles, 61:49 (7:43/m)

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easy wet trail run 
7:37, 7:47, 8:03, 7:49, 8:15, 7:48, 7:25, 6:59 

8 miles, 53:11 (6:38/m)

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trails to port (10 X 1 min pick ups within)
6:46, 7:06, 6:23, 6:42, 6:23, 6:42, 6:49, 6:15

8 miles, 54:57 (6:52/m)

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trails out to port
10 minutes on 5 minutes easy,
got in 3 of them and the last mile for the 4th
6:53, 7:05, 6:52, 6:52, 6:41, 6:44, 7:13, 6:31

8 miles, 51:34 (6:26/m)

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Welland paved trail,
very windy the last 4 miles
6:36, 6:19, 6:19, 6:31, 6:41, 6:29, 6:28, 6:05

The build

trying a build of 6, 7, 8 milers
spread over 3 weeks to get back fitness

2 weeks complete

week 1
6, 6, 6, 6, 6, 6, 6 = 42 miles
6:44's fastest run (roads)

week 2
7, 7, 7, 7, 7, 7, 7 = 49 miles
6:33's fastest run (trails)

7 miles, 50:21 (7:11/m)

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trails with Jeff, windy
7:20, 7:06, 7:20, 7:06, 7:23, 7:01, 7:01

7 miles, 50:14 (7:10/m)

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with Jeff on trails to port
7:08, 6:48, 7:04, 7:01, 7:28, 7:07, 7:32

7 miles, 45:52 (6:33/m)

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trails into port, windy :)
6:28, 6:46, 6:24, 6:31, 6:41, 6:45, 6:12

7 miles, 54:15 (7:45/m)

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trails with Gary into Port
7:42, 8:00, 7:29, 7:35, 7:47, 7:54, 7:44

7 miles, 48:34 (6:56/m)

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trails to port and back,
windy and chilly
7:02, 7:13, 6:46, 6:47, 6:49, 7:14, 6:39

7 miles

easy trail run, garmin died at half a mile:)

7 miles, 52:40 (7:31/m)

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trails with Polly
7:51, 7:46, 7:30, 7:19, 7:26, 7:21, 7:23

6 miles, 45:50 (7:38/m)

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trails with cool dude Paul
7:51, 7:37, 7:22, 7:42, 7:29, 7:47

6 miles, 40:26 (6:44/m)

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roads
6:54, 6:32, 6:56, 6:34, 6:48, 6:39

6 miles, 42:16 (7:02/m)

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trails into port
finally injury free,
the soleus muscle in my calf is strong and loose
7:07, 7:23, 6:51, 6:56, 7:16, 6:39

6 miles, 44:59 (7:29/m)

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trails into port
7:13, 7:37, 7:26, 7:37, 7:38, 7:24

6 miles, 44:45 (7:27/m)

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trails into port
7:06, 7:38, 7:12, 7:43, 7:57, 7:05

6 miles, 43:10 (7:11/m)

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road with Jeff
7:13, 7:00, 7:12, 7:02, 7:24, 7:15

6 miles, 46:18 (7:43/m)

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trails into port
7:37, 7:45, 7:24, 7:58, 7:51, 7:38

3.67 miles, 28:41 (7:48/m)

trails with Jeff
8:01, 7:50, 7:38
.67 5:10

Tuesday-Sunday calf raise rehab

Doing 6 days of calf raises, 100 each day 5 sets of 20. Monday during the run was always thinking the calf would pop. So running on it isn't really helping........I'll try this one Brad Hudson told me to do it and that guy knows his stuff :)

6 miles, 50:52 (8:28/m)

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on trails
8:08, 8:08, 8:14, 8:18, 8:56, 9:03

8 miles, 69:11 (8:38/m)

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trails
8:10, 8:30, 8:24, 8:55, 8:22, 9:04, 9:00, 8:40

am: 5 miles, 40:21

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trail road run with the Stalliono
8:30, 9:13, 7:46, 7:19, 7:28

2 miles trails, 16:42(8:21/m)

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8:44, 7:56
Calf is loosening up finally

2 miler :)

easy 2 miles on trails.........let's try this rehab thing again:)
Calf knot release please

2 miles

2 miles and calf stretches and stair drops

4 miles, 28:46 (7:11/m)

with Jeff on the roads

4 miles easy

4 miles easy

2 miles easy

easy 2 miles trails

2 miles

recovering from calf injury, took 12 days off
2 miles trails easy, no pain

5 miles, 36:11 (7:14/m) Friday run

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grass with Stallion
8:12, 7:53, 7:06, 6:40, 6:15

12 miles, 1:22:41 (6:53/m) on grass

8:14, 7:51, 7:46, 7:34,
7:18, 6:52, 6:45, 6:33
6:20, 6:07, 5:42, 5:32

74 for the week

• 6
• 18
• 10
• 15
• 5
• 13
• 7

Track 4 X 2k

1 mile warm-up, strides
4 X 2k on the track
7:28, 7:25, 7:23, 7:12
1 mile cool down

13 miles, 1:32:15 (7:05/m)

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hilly trails with Jeff into Port and back
7:09, 7:06, 7:01, 6:55,
7:09, 7:07, 7:09, 6:51,
7:08, 7:13, 7:02, 7:09, 7:07

5 miles, 35:27 (7:05/m)

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trail run with Jeff
7:12, 7:09, 7:00, 6:54, 7:07

am: 15 miles, 1:52:38 (7:30/m)

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trails
8:44, 7:43, 7:31, 7:19, 7:06
7:12, 7:19, 7:27, 7:27, 7:18
7:34, 7:28, 7:41, 7:48, 6:23

am: 10 miles trails

pm: 6 miles, 44:34 (7:25/m)

roads with Jeff

am: 12 miles, 1:31:49 (7:39/m)

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7:19, 7:29, 7:48, 7:36
7:52, 7:42, 7:28, 7:22
7:47, 8:02, 7:36, 7:41

6 miles, 47:07 (7:51/m)

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8:03, 8:14, 7:43, 7:24, 7:44, 7:55

Progression run

1 mile warm-up, strides
5 mile progression
5:58, 5:53, 5:46, 5:41, 5:32
28:50 (5:46/m)
1 mile cool down

13 miles, 1:31:30 (7:02/m)

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roads with Jeff, easy run
7:18, 6:48, 7:03, 6:51, 6:57,
7:00, 6:52, 7:02, 7:05, 6:45,
7:18, 7:21, 7:03.

6 miles 43:17 (7:12/m)

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7:12, 7:01, 7:16, 6:59, 7:21, 7:25
trails with Jeff

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

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7:42, 7:27, 7:21, 7:14, 7:22
with Jeff :)

100 mile week complete

1. M
   14
2. T
   14
3. W
   14
4. T
   14
5. F
   16
6. S
   14
7. S
   14

pm: 6 miles, 44:56 (7:39/m)

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with Jeff :) on the roads
8:04, 7:30, 7:49, 7:37, 7:34, 7:19

am: 8 miles, 70:41 (8:50/m)

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hilly trails hydro hill
sleepyhead run :)
8:45, 9:51, 8:50, 8:22, 8:22, 8:36, 8:38, 9:12

pm: 4 miles 33:21 (8:20/m)

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roads
8:22, 8:10, 8:02, 8:44

pm: 5 miles, 39:57 (7:59/m)

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trails, a wee bit winded :)
7:42, 7:52, 7:58, 8:01, 8:19

am: 5 miles, 38:48 (7:45/m)

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trails
7:47, 8:02, 7:51, 7:39, 7:25

pm: 8 miles, 62:22 (7:47/m)

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trails down to Port an back
7:30, 7:49, 7:57, 8:11, 7:12, 7:58, 7:56, 7:44

am: 8 miles 62:16 (7:47/m)

8:06, 7:48, 7:55, 7:55, 7:46, 7:53, 7:51, 7:21
all on grass

pm: 6 miles, 44:15 (7:22/m)

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with Jeff on the roads
7:39, 7:03, 7:36, 7:31, 7:05, 7:17

am: 8 miles 61:10 (7:38/m)

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grass run/track around West Park
7:33, 8:25, 8:00, 7:47, 7:45, 7:47, 7:00, 6:49

pm: 6 miles, 48:55 (8:09/m)

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7:51, 7:56, 8:35, 8:14, 8:20, 7:56

am: 8 miles, 67:16 (8:24/m)

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8:26, 8:04, 8:33, 8:35, 8:44, 8:02, 7:54, 8:49

pm: 6 miles, 50:28 (8:24/m)

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roads tired from all the hills in the morning and it was pretty hot in the am
8:26, 7:57, 8:45, 8:21, 8:31, 8:26

am: 8 miles, 67:06 (8:23/m)

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in the hills of effingham :)
8:26, 8:26, 8:27, 8:39, 7:23, 8:25, 8:32, 8:44

pm: 6 miles, 47:38 (7:55/m)

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roads
8:05, 8:07, 7:48, 8:06, 7:35, 7:47

am: 8 miles easy no watch

am: 8 miles easy no watch

Slainte summer Classic 5k

Untitled by runperryrun at Garmin Connect - Details
1st overall, felt good 17:28
5:23, 5:34, 5:48
4 :42.3
http://www.guelphvictors.ca/sscres.htm

3 easy

4 miles, 28:32 (7:08/m)

4 miles, 28:32 (7:08/m)
with Jeff

6 miles, 41:09 (6:50/m)

Untitled by runperryrun at Garmin Connect - Details
7:17, 6:27, 7:01, 6:30, 6:50, 6:59
6 X 125 striders
easy run with Jeff

6 miles, 43:50 (7:18/m)

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Strides X 6 fast 125 meters
7:52, 7:18, 7:20, 6:58, 7:07, 7:12

Track, 6 X 800 off 2 minutes rec

1 mile warm-up, strides
6 X 800 of 2 minutes recovery
2:39, 2:38, 2:37, 2:36, 2:34, 2:33
1 mile cool down
with Jeff

6 miles, 46:13 (7:42/m)

Untitled by runperryrun at Garmin Connect - Details
7:42, 7:41, 7:59, 7:25, 7:42, 7:37

pm: 5 miles, 37:30 (7:30/m)

with Jeff on the roads

Track 3 miles, 16:10

1 mile warm-up, 4 x 100 strides
3 miles, 16:10 (5:23/m)
5:26, 5:24, 5:20
1 mile cool down

Track 3 miles 16:30 (5:30/m)

1 mile warm-up
3 miles, 16:30
5:33, 5:32, 5:25
1 mile cool down

5 miles, 28:45 (5:45/m)

roads
5:56/5:48/5:47/5:39/5:36

10 miles, 71:41 (7:10/m)

Untitled by runperryrun at Garmin Connect - Details
on trails with Jeff
7:14, 7:06, 7:09, 7:01, 7:21,
7:13, 6:51, 7:20, 7:20, 7:01

5 miles 29:10 (5:50/m)

progression run on the roads
6:00/5:57/5:51/5:45/5:37

easy 3 miles

trails with Paul:)

5 miles, 32:27 (6:29/m)

Untitled by runperryrun at Garmin Connect - Details
trails 12 mile creek
6:39, 6:27, 6:37, 6:35, 6:05

am: 5 miles, 34:25 (6:53/m)

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7:08, 7:12, 7:04, 6:49, 6:09
12 mile creek trail to martindale

pm: 4 miles, 31:38 (7:54/m)

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on the roads
8:24, 8:01, 8:14, 6:55

100 miles for the week finito:)

1. M
   8
2. T
   16
3. W
   15
4. T
   15
5. F
   15
6. S
   16
7. S
   15

pm: 5.5 miles, 47:53 (8:42/m)

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trails up hydro hill
8:44, 9:40, 8:49, 8:24, 8:07
.5 4:07

am: 5.5 miles at the track with Jeff/Mark/Cole

pm: 4 easy on the track

pm: 6 miles, 48:18 (8:03/m)

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trails
8:06, 7:49, 8:41, 8:17, 8:04, 7:17

am: 6 miles trails, 42:53 (7:08/m)

7:30, 7:30, 7:30, 7:00, 6:23, 7:00

pm: 5 miles, 42:17 (8:27/m)

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on the roads in the rain,
tough one this evening ;)
8:47, 8:35, 8:02, 8:09, 8:40

1. M
   8
2. T
   16
3. W
   15
4. T
   15
5. F
   15

pm: 5 miles, 42:12 (8:26/m)

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hill trails-up the hydro hill to start:)
9:41, 8:23, 7:40, 8:29, 7:53

am: 5 miles 37:23 (7:28/m)

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trails
7:40, 7:37, 7:46, 7:17, 6:59

pm: 4 miles, 33:10 (8:17/m)

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roads
8:41, 8:25, 9:01, 7:00

pm: 6 miles trails, 49:55 (8:19/m)

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in Woodend Conservation area
8:46, 9:31, 8:18, 8:04, 8:14, 6:57

am: 5 miles, 39:40 (7:58/m)

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trails out and back
8:16, 8:18, 8:27, 8:03, 6:42

pm: easy 5 on the track

pm: easy 5 on the track

pm: 5 miles, 41:04 (8:12/m)

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trails with Marko on his Bike
8:26, 8:39, 8:48, 8:22, 6:46

am: 5 miles, 39:22 (7:56/m)

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on trails
8:02, 8:10, 8:21, 8:04, 7:02

pm: 6.31 miles, 51:25 (8:08/m)

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pm: 6.31 miles, 51:25 (8:08/m)
trail run out and back

trails 9.69 miles 1:18:57 (8:08/m)

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am: hilly trail run with Richard and Daniel from the Quarry
9.69 miles 1:18:57 (8:08/m)
8:25, 7:43, 7:49, 8:26, 8:29,
8:43, 8:09, 8:18, 8:17, .69 4:34

a.m. 8 miles, 58:21(7:17/m)

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out and back trail run
7:08, 7:39, 7:26, 7:34,
6:35, 7:21, 7:41, 6:53

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

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out and back easy trail run
7:07, 7:31, 7:19, 7:29,
6:41, 7:20, 7:14, 6:21

4 easy

4 miles easy with Jeff, 29:12 (7:18/m)

easy 4 miles

easy 4 miles with Jeff........

Off to Ireland July 4th-July 22nd

golf and calf rehab :)

pm: easy 5

pm: easy 5

a.m. 5 easy trails

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600 tune up workout

1 mile warm-up, strides
4 X 600 1:52, 1:50, 1:50, 1:49
(200 jog rec)
1 mile cool down

8 miles, 56:55 (7:06/m)

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trails with Jeff
7:17, 6:58, 7:17, 7:00, 6:56, 7:23, 7:11, 6:49

6 miles, 42:12 (7:02/m)

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trails with Jeff
7:02, 7:12, 7:23, 6:56, 6:40, 6:55

6 miles

1 mile warm-up
3  miles 17:00, 5:45/5:40/5:35
2 mile cool down

6 miles, 42:42 (7:07/m)

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easy 6 with Jeff on trails
7:05, 7:11, 7:13, 7:03, 6:53, 7:12

Track 5 X 1000 (off 1:30 jog)

track
1 mile warm-up strides
5 X 1000 off 1:30
3:23/3:24/3:23/3:23/3:19
1 mile cool down

12 miles, 1:24:45 (7:03/m)

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run with Jeff trails/hills/roads
7:11, 7:02, 7:03, 6:59, 7:16, 7:58(hydro hill),
7:02, 6:56, 7:02, 6:48, 6:41, 6:40

6 miles, 42:56 (7:09/m)

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trails with Jeffy
7:13, 7:23, 7:15, 7:12, 6:50, 6:59

6 miles, 41:33 (6:55/m)

with Jeff on the roads

8 hilly miles, 59:25 (7:25/m)

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out and back run
into effingham and up Saylor's hill past
lookout golf course, a bit into Fonthill
7:10, 7:34, 8:06, 8:15,
7:04, 6:33, 6:50, 7:48

6 X 800 off 1:30 jog

1 mile warm-up, strides
Track 6 X 800 off 1:30 jog (200 meters)
2:40's
lower left calf hard to push off but held steady
mile cool down

8 miles 51:15 (6:24/m)

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out 4 miles
7:08, 6:40, 7:05, 7:05
back  4 miles in
5:40, 5:40, 5:51, 6:01
week 1 
6:17, 6:20, 6:09, 6:12 = 24:58 (6:15/m)
week 2
6:14, 6:18, 5:59, 5:53 = 24:28 (6:07/m)
week 3 
5:58, 5:55, 5:48, 6:00 = 23:41 (5:55/m)
week 4
5:40, 5:40, 5:51, 6:01 = 23:10 (5:50/m)

Track 5 X 800 (1:30 rec)

1 mile warm-up strides
5 X 800 with 1:30 jog
2:40's
1 mile cool down/drills

11 miles, 1:19:58 (7:16/m)

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11 miles, 1:19:58 (7:16/m)
7:21, 6:54, 7:09, 6:51, 7:02, 6:58, 6:58, 7:21, 7:26, 7:33, 8:19
Not feeling too spry today:)

8 miles, 53:04 (6:38/m)

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out and back run
4 out warm-up, 4 back pick up
7:29, 7:20, 7:10, 7:20 (7:19/m)
5:58, 5:55, 5:48, 6:00 (5:55/m)

week 1       6:17, 6:20, 6:09, 6:12     24:58 (6:15/m)
week 2       6:14, 6:18, 5:59, 5:53      24:28 (6:07/m)
week 3       5:58, 5:55, 5:48, 6:00      23:41 (5:55/m)

6 miles, 43:09 (7:11/m)

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with Jeff on the roads
7:37, 7:15, 7:04, 7:09, 6:52, 7:09

6 miles, 44:24 (7:24/m)

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with Jeff
7:25, 7:38, 7:25, 7:08, 7:12, 7:33

Track 7 X 600 (50 miles for the week)

1 mile warm-up, strides
7 X 600 (2 min jog recovery)
2:00, 2:00, 1:59, 1:59, 1:58, 1:58, 1:56
windy:)
1 mile cool down

14 miles, 1:34:05 (6:43/m)

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4 miles easy, 6 miles progression, 4 miles easy
with Jeff into Rockway hills
7:25, 7:10, 7:20, 7:17,
7:14, 6:47, 6:22, 6:11, 5:49, 5:44,
6:40, 6:42, 6:48, 6:26

6 miles easy

6 easy on the trails

6 miles, 44:30 (7:25/m)

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trails with Jeff
7:36, 7:35, 7:18, 7:12, 7:11, 7:34

8 miles, 56:28 (7:03/m)

4 out in 32:00(8:00/m)
4 back in 24:28 (6:07/m)
6:14, 6:18, 5:59, 5:53

easy 3 with some drills

Track 10 X 400

1 mile warm-up, strides
10 X 400 (2 min jog)
78's,1 mile cool down

14 miles 1:35:02 (6:47/m)

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roads trails with Jeff, steady 
picked it up last mile 
7:12, 6:53, 6:53, 6:47, 6:33, 6:45, 6:44, 
6:57, 7:04, 6:50, 6:54, 6:36, 6:37, 6:08 

6 miles, 44:25(7:24/m)

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trails with Jeff
7:31, 7:29, 7:22, 7:16, 7:10, 7:33

easy 8

easy 8 miles trails

10.27 miles, 1:13:25 (7:08/m)

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 roads
out 4 miles easy, back 4 pick up, last 2.27 miles cool down
7:51, 7:06, 7:11, 7:29, 6:17, 6:20, 6:09, 6:12, 8:09, 8:08
.27 2:28

6 miles, 44:40 (7:26/m)

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trails with Jeff
7:23, 7:20, 7:34, 7:29, 7:21, 7:27

Track 10 X 300

1 mile warm-up, strides
10 X 300 (300 jog recovery)
55's, 56's
1 mile cool down

Track 12 X 400 (18 meter recovery jog)

1 mile warmup, strides
12 X 400 with 18 meters recovery jog (7 seconds)
84's, 1 mile cool down

6 miles, 43:39 (7:16/m)

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with Jeff on the trails
7:28, 7:21, 7:10, 7:05, 7:11, 7:21

8 miles, 69:33 (8:41/m)

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hilly trails
8:34, 9:55, 8:51, 8:33, 8:23, 8:54, 7:59, 8:19

Track 12 X 400 (25 sec recovery)

1 mile warmup, strides 
12 X 400 with 25 seconds recovery 
82, 82, 82, 81, 
81, 81, 81, 81, 
80, 80, 80, 80 
2 mile cool down

The 100 mile week: 12 miles, 1:26:26 (7:12/m)

The 100 mile week: 12 miles, 1:26:26 (7:12/m)

kore http://www.athletic.net/crosscountry/Results/Meet.aspx?Meet=43776#21389
http://www.socc.edu/athletics/pgs/bm~doc/mens-records.pdf

12 miles, 1:30:06 (7:30/m)

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on trails,
10 X 1 min fast 1 min easy at the end
7:28, 7:32, 7:23.7, 7:11, 7:13, 7:22
7:29, 7:07, 7:45, 7:57, 7:43, 7:48

12 miles, 1:26:26 (7:12/m)

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7:24, 7:05, 7:02, 7:03, 7:35, 7:01, 7:02, 7:15, 7:07, 7:19, 7:23, 7:02
with Jeff trails and roads

5 miles, 36:23 (7:16/m)

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5 miles, 36:23 (7:16/m), trails
7:27, 7:16, 7:20, 7:02, 7:15

5 miles, 36:46 (7:21/m)

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roads with Jeff

8 miles, 62:33 (7:49/m) trails

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8 miles, 62:33 (7:49/m) trails
7:47, 8:01, 7:47, 8:06, 7:55, 7:44, 7:31, 7:36

Track 200/300/400 X 5

1 mile warm-up, strides
200/300/400 X 5 with 100 jog rest
40/60/80's pacework
1 mile cool down

10 miles, 72:42(7:16/m)

10 miles, 72:42(7:16/m)
on trails with Jeff

Graston day 3

well last day of physio, tender skin from all the graston, ART etc. This session was more painful and will be my last one. Easy runs coming up, steering clear of the adidas shoes with the hard plastic sprintframe, I believe this was the root of my calf problems........Tim pointed this one out. New Shoes are in Nike Kukini.

Graston session 2

Calves improving, sore from graston, calves are
loosening up and knots are almost worked right out of there,
Next week should be a normal training week, easy run tonight then session 3 thursday.

8 miles, trails 1:12:25 (9:03/m)

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out and back trail run, slow as i  could go
gotta strengthen the calves,
8:35, 9:44, 9:48, 8:52, 8:20, 9:08, 8:32, 9:19
No tweaks:) graston therapy again tomorrow....torture session

4 miles easy

4 easy

4 miles, 27:02 (6:45/m), trails

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6:36, 6:29, 6:25, 7:28

8 miles, 50:06 (6:15/m)

8 miler out and back by runperryrun at Garmin Connect - Details

4 out steady, 4 back pick up
6:48, 6:24, 6:22, 6:17,
6:07, 6:01, 6:02, 5:58

4 miles 31:50 (7:57/m)

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on trails in the rain
With my bro Paul:)
7:58, 8:11, 7:48, 7:50.

8 miles 61:11 (7:42/m)

8 miler trails by runperryrun at Garmin Connect - Details

8 miles with Jeff on trails, into Port and back
7:31, 7:33, 7:41, 7:36, 7:27, 7:50, 7:56, 7:33

12 miles, 1:37:14 (8:06/m) hilly trails

hydro hill trails by runperryrun at Garmin Connect - Details

12 miles, 1:37:14 (8:06/m) hilly trails,
7:45, 8:55, 8:05, 7:26, 7:25, 8:02,
8:12, 7:44, 7:54, 8:53, 7:52, 8:54

4 miles easy with Jeff

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4 miles 30:00 (7:30/m)
7:31, 7:27, 7:29, 7:29

3 miles easy

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3 miles, 23:44 (7:54/m)
8:10, 7:34, 7:57

3 miles easy

3 miles easy trails with Jeff,
23:12(7:44/m)

5 miles, 36:42 (7:20/m)

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easy with Jeff
7:29, 7:04, 7:22, 7:13, 7:30

1 mile easy

1 mile easy, thought knot was gone but still lingering.

4 miles easy

4 miles easy trails

Track, 4 X 400, 1200, 1000, 800

Track with Jeff(calf held up)
1 mile warm-up
4 X 400 (400 jog) 80, 76, 75, 74
800 jog
1200 4:12 (400 jog) 1000 3:25 400 jog 800 2:44
1 mile cool down

Calf rehab day 2

800 run 100 walk X 4
no problem with calf, progress, doubled the total distance from 1 mile to 2 miles and duration of each bout from 400 to 800. Tomorrow ditto:)

Calf rehab

400 run, 200 walk x 4.....bloodflow into the calf and no twinge or popping....so progress was made repeat tomorrow :)

3.07 miles 23:11

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7:06, 7:11, right calf popped,
8:12
.07 40

Track 6 x 300, 3 X 1000

Hit the track with Matt and Jeff....
1 mile warm-up, strides
6 X 300(300 jog) 55, 55, 54, 54
600 jog set break
3 X 1000 (500 jog) 3:23, 3:25, 3:24
1 mile cool down

15 miles, 1:42:45 (6:51/m)

with Jeff, hill work thurs
put some junk in the legs
7:19, 6:46, 6:56, 6:43, 6:44,
6:45, 6:53, 6:52, 7:06, 6:50,
6:50, 6:46, 6:51, 6:32, 6:45
http://connect.garmin.com/activity/282235283

hillwork, 1 hour, 7.06 miles

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1 hour of hills, 7.06 miles (8:29/m)
1 mile warm-up,Hydro hill beginning of railing to the top 5 times, then ran the bottom portion on pavement the railing 5 times, then 5 X 100 strides....and back in 1 mile cool down.
8:01, 8:32, 8:23, 9:00, 8:48, 8:43, 8:07
.06, 25.6

13 miles, 1:40:51 (7:45/m)

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easy run
shake out the legs from the track yesterday
trails too wet still, so trails and roads combination today
a lot of mud:)
7:58, 8:18, 8:06, 7:49, 7:25, 7:26,
7:34, 7:39, 7:34, 7:37, 7:47, 7:37, 7:53

12 miles at the track

12 miles total

3 mile warm-up, strides within last mile 150's X 4
8 X 200(200 jog) 38, 38, 38, 37, 36, 36, 36, 36
400 jog
4 X 800(400 jog) 2:45, 2:45, 2:45, 2:45
3.5 mile cool down and drills

Shamrock 8k, 29:32

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2 mile warm-up strides,
ran the shamrock 8k road race 5500 people
5:45, 5:46, 6:12, 6:27, 5:20
2 mile cool down
had some right calf issues at 2 miles, hard to push off

scroll down to the 8k
http://results.score-this.com/SearchresultsPageSSChipStart.html?raceid=20130302OFWS

3 miles 19:55 (6:38/m)

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1 mile easy, 1 mile pick up, 1 mile easy
7:10, 5:53, 6:48

3 miles easy

3 easy with Jeff 21:17 (7:05/m) strides x 4

3 miles easy

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3 miles easy with Jeff
21:44 (7:14/m)
7:28, 7:06, 7:07

Video of me at the track from my son Mark:)

Track 10 X 100 strides

2 mile warm-up
10 X 100 18, 17, 16, 15, 15, 15, 15, 15, 15, 14
1 mile cool down
Track covered in snow so carved out 100 meter section

12.48 miles, 1:30 (7:12/m)

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90 minute easy run with 5/4/3/2/1 up-tempo and recovery running X 3
7:03, 7:54(hydro hill), 6:57, 7:08, 7:06, 6:44, 6:54, 6:47, 7:09, 7:29, 7:24, 7:25
.48 3:55

8 miles, 50:39 (6:19/m)

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2 mile warm-up, steady for 5 miles 1 mile cool down
6:47,6:31,
5:59, 6:16, 6:03, 6:17, 6:05,
6:35

6 miles, 41:04 (6:50/m) with Jeff

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7:20, 6:39, 6:50, 6:41, 6:38, 6:51
quite chilly :)

15 miles, 1:41:01, (6:44/m)

with Jeff roads, felt the last 3 miles :)
7:18, 6:40, 6:54, 6:30, 6:40, 6:29, 6:41, 6:35
7:10, 6:51, 6:40, 6:42, 6:36, 6:28, 6:39
first 8 miles
2nd 7 miles

8 miles, 47:53 (5:59/m)

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6:57, 5:48, 5:37, 5:44, 5:41, 5:53, 5:57, 6:11

8 miles, 55:04 (6:53/m) 56 miles for the week

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snowy roads/trails
2nd mile up hydro hill and into rocky four zone at the top
7:15, 8:38(hydro hill, deep snow),
7:01, 6:25, 6:28, 6:29,
6:11(down brock hill), 6:32
56 miles for the week

pm: 4 miles, 26:56 (6:44/m)

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7:27, 6:30, 6:30, 6:24
same run as morning run

am: 4 miles, 27:03 (6:45/m)

7:15, 6:35, 6:30, 6:53
snowy roads :)

8 miles, 54:58 (6:52/m) progression

7:30, 7:30, 6:58, 6:58, 6:46, 6:46, 6:14, 6:14
treadmill

8 miler, 55:47 (6:58/m) with Jeff, roads

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7:22, 6:56, 7:10, 7:01, 6:56, 6:41, 6:47, 6:47
knee brace off/no pain

8 miles 60:50 (7:36/m)

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snow packed trails for 6 miles and 2 on the roads to finish off
7:54, 7:47, 8:05, 8:03, 7:49, 7:14, 7:02, 6:50

8 miles, 50:20 (6:17/m), roads

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6:42, 6:25, 6:13, 6:19, 5:56, 6:11, 6:06, 6:24

8 miles, 55:52 (6:59/m)

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with Jeff, steady
7:35, 7:04, 6:55, 6:58, 6:36, 6:47, 6:40, 7:13

6 miles trails with Jeff, 44:12 (7:22/m)

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7:22, 7:12, 7:14, 7:29, 7:18, 7:32
knee 100% :)

8 miles 55:12 (6:54/m) roads

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out 4 easy back steady with 10 X 100 fartlek
knee a bit clicky first mile and then good
7:35, 6:52, 7:13, 7:01, 6:45, 6:19, 6:46, 6:34

8 miles, 1:10:52 (8:51/m)

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snowy/icy trails
9:21, 9:23, 9:03, 7:55, 8:51, 9:45, 9:11, 7:16
knee didn't really release until last mile :)
Oh well got in my 40 miles for the week:)
4 times 8 miles, 2 times 4 miles and a day off

easy 4 miles, 35:13 (8:47/m)

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easy 4 mile winter trail run, these are pure trails in the snow
knee inflammation, should be good tomorrow
for 8 on the roads and hit 40 miles for the week

8 miles, 59:00 (7:22/m)

out and back 8 miler by runperryrun at Garmin Connect - Details

out slow 4 miles and pick up 4 miles
on the way back icy snowy roads
7:47, 8:00, 8:00, 7:23, 6:51, 6:47, 6:59, 7:07

4 miles, 29:55 (7:28/m)

easy 4 miler by runperryrun at Garmin Connect - Details

good run with Jeff,
icy roads 4 miler hard to get any momentum going
7:39, 7:28, 7:23, 7:18

8 miles trails 1:05:36 (8:12/m)

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7:42, 8:06, 8:11, 8:05, 7:27, 8:16, 8:49, 8:54
a wee bit chilly:)

8 miles 61: 11 (7:39/m)

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out 4 miles and back 4 miles, had some grip on the way out,
but iced over on the way back, so slip sliding away
along snowy/icy trails
8:18, 7:58, 7:12, 7:11, 6:58, 7:22, 7:58, 8:09

4 miles, 36:24 (9:04/m)

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10:43, 9:38, 8:19, 7:38
Knee a problem couldn't really lift it up the first 2 miles and then it loosened up and I had knee lift for the last 2 miles :) Hopefully I just willed away the runners knee:)

200 run 200 walk X 8

200 run 200 walk X 8 knee much improved, repeat tomorrow

Hills

8 X glendale hill/quad routine and gluteus medias routine.....

Knee

I have been tending to a tweaked knee since racing Jan 1st
Much improved today, I could barely walk yesterday, continuing with ice/heat and knee brace, rice routine for one more day and may run Wed easy 3 miles. Still not sure how I injured the knee.

Henley 3 miler 16:54

2 mile warm-up, 3 mile cool down
raced a 3 miler on icy roads and got er done, not easy to run fast today missing the roads of summer
anyhow no garmin just ran the race.......16:54 for 5th overall