13.1 miles 1:31:41(7:00/mile)

ran with Jeff 13.1 miles 1:31:41 (7:00/mile) riverview, glenridge, ontario, lakeport, into port, main street, martindale, louth, rykert, pelham, glendale, riverview.

5 miles (3miles in 17:01)

15 minute warm-up with Mr. Shane Lavell. Shane hopped in for some 400's and put down the hammer a few times. Did a 3 mile threshold run 5:39, 11:22, 17:01. Basically 5:40's and jogged 5 minutes afterwards. Last week I was 17:25, so the hills are increasing the pace.

10.07 miles 74:13 (7:22/mile)

ran 10.07 miles with Jeff 74:13 (7:22/mile) little tired/hungry after run, very windy out there but warming up....finally a break in the weather....+digits