15 miles 1:53:26(7:30/m)

into effingham to sulphur springs and back, and added another 5 miles vansickle/1st street louth and glendale glenridge/lockhart/northcliff 1:53:26 (7:30/m)
http://www.gmap-pedometer.com/?r=3471545

4 miles 10 X 200 speed drill

1 mile warm-up 10 X 200 speed drill 1.5 mile cool down(7:11/mile overall pace) quite chilly

6 miles outdoor track 35:14

Jogged 1 mile put on the flats and hit the outdoor track in the wind and light snow for a 6 mile time trial 5:50, 11:52,17:50, 23:40, 29:30, 35:14 (5:44 last mile)

3 miles on outdoor track in 17:25

1 mile warm-up 4 X 50 speed drill 3 mile time trial at the outdoor track inside lane clear....5:48, 11:41, 17:25(5:44) windy. 1 mile cool down 8 X 100 speed drill within cooldown

Energy is back 13 miles 1:33(7:09's/m)

Ran 13 with Jeff 1:33:00 roads clear and windy seems to be the them for Feb wind....felt a lot better easy run

10 miles roads 74:49 (7:30/m)

Ran 10 with Jeff good weather in 74:49(7:30/m) feeling a bit flat this week....
not sure why. Low iron? carbs?

6 miles 37:41(6:18/m)10 X 200 after

Went out to run fast but windy and icy.....footing on riverview couldn't belt it good effort....6:30, 6:04, 6:18, 6:18, 6:21, 6:08. 6 miles in 37:41 and did 10 x 200 after speed drill.

10.04 (72:58) 7:16 mile

10.04 miles 72:58 (7:16/mile) with Jeff usual route. Legs felt back to normal....should be good for 6 mile time trial tomorrow

13.11 1:36:23(7:21/mile) very windy

13.11 miles with Jeff 1:36:23(7:21/mile) felt very tired fighting the wind for most of the run.

3 mile chilly time trial outdoors 17:16

1 mile warm-up 3 mile time trial roads cold/snow/wind etc. 5:42/5:45/5:49 for 17:16 not bad cool down and 10 X 100 sprint drill

10.5 miles in 74:54 (7:27/mile)

ran on the Tundra coldest day by far...with Jeff 1:14:54 (7:27/mile) windy, cold and pure winter running.

7.16 miles easy trails of ice

7.16 miles easy trail run very icy 1 hour 45 seconds....very slow out there

6 miles 35:43

Did a 6 miler on the roads very windy 5th mile
5:55, 5:38, 5:58, 5:58, 6:29(ridley road wind) 5:42

4 miles with 10 x 200

With Jeff 1.5 mile warm-up 10 X 200 on the snowy track in training shoes 1.5 mile cool down. 36's.

13.24 (1:35:41) 7:13/mile

ran with Jeff and Greg 13.24 miles in 1:35:41 (7:13/mile)
craigllee/northcliff/lockhart/glenridge/southdrive/westchester/queenston/church/ontario/
wellandvale/path/martindale/1st street louth/pelham/glendale

3 mile time trial 16:37

1 mile warm-up, 3 mile time trial 5:27, 11:02, 16:37 1 mile cool down.

6.2 miles (46:49) 7:33/m

Ran with Jeff and Greg 10 km route 46:49 7:33/mile

6 miles(5 easy) 10 X 100 sprint drill

5.01 with Paul 7:11/mile 36:02 10 X 100 sprint drill

6.03 miles 43:22 (7:11/mile)

ran with Jeff 6.03 miles in 43:22(7:11/mile) out and back run

5.06 miles 4 easy and 10 x 100 sprint drill

Ran an easy 4.06 miles with Jeff 28:50 (7:06/mile) 10 X 100 speed drill

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

4 miles and 10 X 100 speed drill

4.06 (30:03) 7:23/mile 10 X 100 speed drill....Legs felt strong and fast, good push off.....hillwork is paying off

11.80 miles

11.80 miles on the trails roads hills and snow 1:37:30.

15.13 miler (1:53:47-7:33/mile)

Ran with Jeff 15.13 miles in 1:53:47(7:33/mile) through Effingham hills against a bitter strong wind the first 5.5 miles and footing not very good but got it in. Felt good the whole way not tired at the end. Felt like a 10 miler.

3 miles 17:25

indoors 1 mile warm-up 3 mile threshold run 17:25(5:50, 11:45, 17:25)

10.02 74:50 (7:28/mile) traction control is back

10.2 miler with Jeff on the road, traction is back on the roads :) , we p threw in 3 times the Glendale hill at the end at a good clip 74:50 (7:28/mile)

8.18 miles(7:53/mile)

8.18 miles snow covered roads 1:04:35(7:53/m)

10.05 miles in a lot of white stuff

80:39 for 10.05 miles in the snow, footing and slippage at a new level. Got er in.