6 miles, 45:48 (7:37/m) 1 min on 1 min off x 19

6 miles, 41:57

6 miles

out in 23 back in 22

6 miles 46 min

out 3 miles in 24 back in 22

6 miler in 44

6 miles easy 47:00, 7:50/m

6 miles, 40:45 (6:47/m)

6 miler

6 miles

6 miler

5 miles

5 miles, 37:54 (7:34/m)

5 miles

5 miles

5 miles

8 miles

6 miles, 46:06 (7:41/m

8 miles, 1:01:46 (7:43/m)

nike zoom flynits decent

4 miles

8 miler #3

8 miler

8 miles

6 miler #5 for the week

6 miles 1 min steady 1 min easy

6 miles, 42:39 (7:06/m)

7:05, 6:44, 7:02, 7:01, 7:17, 7:25

6 miles a wee bit hot

6 miles, 1 min pick up 1 min easy

6 miles, 40:05

6:51, 6:34, 6:28, 6:38, 6:45, 6:44

4 miler

3 miles (thurs) 3 miles fri

3 miles

6 miles with Paul creek

6 miles 12 mile creek

6 miles creek run watchless

6 miles Merrit trail

6 miles creek

6 miles merritt trail around 12 mile creek

5 miles, 31:34 (6:18/m) a wee bit hot

36 degrees6:14, 5:47, 5:28, 6:55, 7:08

5 miles, 32:10 (6:26/m)

6:15,  6:28, 6:18,  6:34, 6:32

5 miles, 32:37 (6:31/m)

6:11, 6:34, 6:27, 6:49, 6:32

5 miles easy

5 miles easy

45 minute run tues and wed

45 minute run

45 minutes easy

45 minute run

22:30 easy 5 x 2 min on 2 min off....cool down

45 minute run

15 minutes easy, 1 min up tempo 1 min easy x 10, 10 minutes easy

5 miles, 29:00

6:00, 5:50, 5:40, 5:50, 6:00
Andy Kore:
“Hey if you don’t run 6 min a mile why even put the shoes on’

5 miles, 41 min

tired from watching the masters all night.....Tiger Woods wins his 5th green jacket

5 miles, 40:30

5 miles, 37 min

5 miles, 38:50, 7:46/m

Am: 5 miles 39:43

5 miles, 39:12 (7:50/m)

725, 8, 752, 754, 757

pm: 3 miles (8 on the day)

am: 5 miles

5 miles, 35:45 (7:08/m)

8:00, 7:09, 6:34, 6:58, 7:01

5 miles, 35:00 (7:00/m)

5 miles, 42:18 (8:27/m)

5 miles, 40:49

5 miles

5 miles

5 miles

1 mile warm up on track
400 in 80, 400 jog, 400 in 80 jog 400
3 miles on the road

5 miles

Wed 5 miles treadmill

Easy 5

5 miles easy

3 milles

3 miles

3 weeks to recover from shingles, 4 weeks until i could run....fuck off shingles...i am back