16.17 miles drenched-2 runs 12.12, 4.05

morning-trails very wet hit the merrit trail to port and back and ran a few loops within it to get in 12.12 miles in the slop 1:38:38

evening 4.05 miles easy on the road 8 X 50 sprint drill 32:09

15.92 miles

morning : easy 5.09 miles 42:24 with 8 X 100 strides on Brock Field.
evening: 10 miles 72:00
2.5 miles warm-up 400 on 400 off for 8k and 2.5 mile cool down with Jeff on the 10 mile General hospital road route.

15.85 miles 8 X 100 strides

ran the trails out 12k back 12k bit lost in the short hills but found my way.....2hours 3 min 49 sec....did 8 X 100 strides on Brock field to clean up the form.