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

Untitled by runperryrun at Garmin Connect - Details

roads with Jeff

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

Untitled by runperryrun at Garmin Connect - Details

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)

Untitled by runperryrun at Garmin Connect - Details

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

Untitled by runperryrun at Garmin Connect - Details

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)

Untitled by runperryrun at Garmin Connect - Details


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

Untitled by runperryrun at Garmin Connect - Details

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

3 miles easy

Untitled by runperryrun at Garmin Connect - Details

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