6.06 miles (44:34) 7:21/mile

ran 6.06 (44:34) 7:21/m miles with Jeff in legs still sore may have to hit the ice bath to get the inflammation down before the race

5.05 miles roads (33:10, 6:34/m)

5.05 miles on the roads 1 mile warm-up pick up effort 70-80% effort for 3 miles 7:01, 6:11, 6:18, 6:17, 6:59 = 33:10 (6:34/mile)

6 miles 42:49 (7:07/m)

6 miles in 42:49(7:07/m) easy legs still sore a bit of a struggle out there will be nice when legs are back to normal

8 miles 56:59 (7:07/m)

ran 8 miles in 56:59(7:07/m), home, riverview, lockhart, brock hill, decew(detour grass road), pelham, glendale home(did 10 X 100 meter speed drill within the run)

1:23:10 for the half (6:17/mile)

1 mile warmup strides Grimsby Half marathon 13.22 miles 5:45, 5:54, 6:00, 6:08, 6:10, 6:18, 6:28, 6:21, 6:27, 6:35, 6:35, 6:35, 6:27, 1:20(.23 miles) 2 mile warm-down with Jeff

3 easy with Jeff

3.03 miles , 23:07 mile 1 8:06, 7:31, 7:16 (7:38/mile) legs are ready to race

5 miles easy gearing up for the 1/2 marathon sunday

5 miles with Jeff in the snow good grip though 38:18 (7:36/m)

800/1200/ 2 X 200 taper workout uptempo

1 mile warm-up roads 800 in 2:46 (1:21, 1:25) rest 1200 in 1:24, 1:25, 1:22(4:11) rest 2 X 200 cool down

easy 3 with 10 X 100 speed drill

jogged 3 miles with 10 X 100 sprint drill within...7:25, 7:12, 6:52, 21:33 (7:10/m)

8.42 miles easy 1:01:07(7:15's)

Ran 8.42 miles with Jeff 1:01:07 (7:15/m)

2 mile time trial 11:18 (with wind 5:31, against 5:47)

jogged 1.5 miles 4 X 50 sprint drill. Ran from guard rail on lockhart to Glenridge just past mail box(1 mile with wind, 5:31) and flipped it around and came back 1 mile against the wind 5:47=11:18 for 2 mile time trial http://www.gmap-pedometer.com/?r=3485981

6.01 miles 42:55(7:08/m)

6.01 miles with Jeff, 42:55, 7:08/mile out and back run
http://www.gmap-pedometer.com/?r=3484224

8.47 trails hills 1:05:08 (7:41/m)

8.47 miles home trail up hydro around bridge on merrittville decew jackson flats home and a bit down riverview with 10 X 200 speed drill felt good fast and strong 1:05:08(7:41/m)

2 mile warm-up 3 miles steady 10 X 100 speed drill

2 mile warm-up 3 miles steady 6:14, 6:32, 6:52
10 X 100 speed drill for 6.57 miles

8.63 miles easy(3 stride lengtheners-hills)

easy run 8.63 miles 1:08:47(7:58's) home trails up the hydro hill/merritville/around Gibson/decew/pelham/glendale-home, Did 3 times Glendale hill for stride lengtheners

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.

10.34 mile 90 minutes trails

out 1hr 30 min on the trails with hills snow etc. slow going, but good knee lift work

5 miles with 10 x 100 speed drill, winter is here

A run up the hydro hill with Jeff out and back in the snow...pace pretty slow due to traction 10 X 100 speed drill on incline only place to get good footing/traction side of hydro hill where the wind blew off the snow...got er in.

The 2 most influential running books for me.

13.24(1:37:50) 7.23/mile

13.24 miles 9am with Jeff coldest day yet, 1:37:50(7:23/m) legs felt good pretty much the whole way. Home/riverview/lockhart/glenridge/south drive/westchester/church/4th ave/wellandvale/path to martindale/1st street louth/pelham/top of glendale hill.

2nd overall 3 mile road race 17:00(total 6 miles)

3 mile race.....icy conditions....got caught in the pack on the way out hard to get through everyone and icy so first 1km and last 1km's slow cuz of the icy roads, the middle kms were good footing 3:37(5:49/m pace), 3:29(5:36/m pace), 3:35(5:46/m pace), 3:25(5:31/m pace) (14:06 at 4k) last 800 (2:54) 17:00 for 3 miles 2nd overall.