5 miles roads 36:51 (7:21/m)

Untitled by runperryrun at Garmin Connect - Details
Morning easy 5 miles roads 36:51 (7:21/m)

10 miler wet trails 69:55 (6:59/m)

Untitled by runperryrun at Garmin Connect - Details
10 miler wet trails 69:55 (6:59/m), wet and rainy today and near the end it was pouring so pretty sloppy on the trails. Had a couple days off resting up a bit. Back into a mileage phase of steady 10 milers after Sat 5k race.

p.m. easy 6.3 miles

easy 6.3 miles run with Polly

2 miles

mile warm-up 1 X 1 mile 5:45 very windy and legs not feeling too great......easy run tonight and hit the track tomorrow.

6 miler with Jeff in 40:33 (6:45/m)

Untitled by runperryrun at Garmin Connect - Details
6 miler with Jeff in 40:33 (6:45/m)on the roads

6 miler 38:10 (6:21/m)

Untitled by runperryrun at Garmin Connect - Details
6 miler 38:10 (6:21/m)in Fonthill with Gary on the bike

Track 6 X 800(200 jog) in 2:40

6 miles total, Track 6 X 800(200 jog) in 2:40, 1 mile warm-up, strides, legs a bit sore from those 100's Sunday, 6 X 800 with 200 jog recovery 2:40, 2:40, 2:40, 2:40, 2:40, 2:40 on the nose. 1 mile cool down. Turnover was easier/better. Wet and windy.

6 miles easy trails

Did an easy 6 miles. Legs not responding had to take it easy, funny how 100's fast can mess up the legs......oh well let's see if my turnover improves for the 800's.

43 miles for the week, 16 X 100(15's) Track

1 mile warm-up, 16 X 100 in 15 seconds, 1 mile cool down. Very windy so decided to work on turnover and form a bit.

3 miles Track 17:01-very windy

3 miles Track 17:01-very windy, 1 mile warm-up, 4 strides, it was very windy and i thought of just doing some leg turnover work instead a 3 miler against the wind etc. but I figured get it in the 3 miles and if it's 5:50 pace don't worry about it.....to my surprise 5:35 at the mile and and 11:20 at 2 miles. Next week should hit well under 17 with good weather. Did one mile cool down.

6 miles roads41:14 (6:51/m)

Untitled by runperryrun at Garmin Connect - Details
Easy run with Jeff, 6 miles on the roads 41:14 (6:51/m)

10 miles roads, 1:07:46 (6:46/m)

Untitled by runperryrun at Garmin Connect - Details
10 miler in Welland on paved path, 1:07:46 (6:46/m)

Track 6 X 800 (200 jog)

6 miles total, 1 mile warm-up, 4 strides, Track 6 X 800 (200 jog), hard to concentrate with a bunch of grade 9 kids running around inside lane with their teacher....made for some fun though. 2:42, 2:40, 2:40, 2:42, 2:40, 2:42.....these were done weaving in and out of first and 2nd lane to avoid students....1 mile cool down

12 miler hills trails 1:24:55 (7:04/m)

Untitled by runperryrun at Garmin Connect - Details
12 miler hills trails 1:24:55 (7:04/m), Not feeling to spry the last few miles. thought I would be under 7 m inute pace for sure......windy and wet out there today.

Linda Yalem 5k race 16:53

Untitled by runperryrun at Garmin Connect - Details
5:14 at the mile 10:33 at 2 miles, 1k 3:14, 2k 3:19, 3k 3:22, 4k 3:20, 5k 3:24
1 mile warm-up, 1 mile cool down.

2 miles easy with Rover

2 miles easy with Rover

easy run 2.3 miles (17:46) (7:34/m)

Untitled by runperryrun at Garmin Connect - Details
easy run 2.3 miles (17:46) (7:34/m)taking it easy before 5k race Sunday

Track 4 X 600 (200 jog)

Track 4 miles total, 1 mile warm-up, strides, 4 X 600 with 200 jog recovery, 1:50, 1:50, 1:49, 1:49....1 mile cool down.

4 miles easy 29:46 (7:26/m)

Untitled by runperryrun at Garmin Connect - Details
Ran with Mr. Gary Roversi (Lumberjack) along the creek, first 2 miles easy and picked it up for the next 2 miles.

4 miles easy

easy 4 miles with 4 X 100 strides, not feeling to spry,
better let the body absorb the training

52 miles for the week, today 4 miles in 27:27(6:51/m)

Untitled by runperryrun at Garmin Connect - Details
4 miles trails out Lockhart and back 27:27 (6:51/m)

15 miler hilly roads in Effingham, 1:43:31 (6:53/m)

Untitled by runperryrun at Garmin Connect - Details
15 miler hilly roads in Effingham, 1:43:31 (6:53/m) A good run for a hilly course. Fastest I have ever done this run, a few of the miles are pure uphill especially mile #8. I tried to keep each mile under 7, but a few dipped over due to hills wind and stamina near the end. Under 7 on average so no complaints here. Solid week of running.

Track 3 miles 17:03(5:41/m)

1 mile warm-up 1 mile cool down 4 strides, 3 miles in 17:03(5:39, 11:23, 17:03),
on the track

6 miles 41:39 roads

Untitled by runperryrun at Garmin Connect - Details
Easy run with Jeff on the roads 6 miles, 41:39 (6:56/m)

Grass 800's with a rabbit

Grass 6 X 800 (200 jog) with Stallion hammering me through the first 400 in 78's......hit 2:39, 2:42, 2:42, 2:42, 2:42, 2:40......1 mile warm-up and 1 mile cool down, strides. Gary 7:35 for 1.5 miles :)

10 miler trails/hills 1:08:29 (6:50/m)

Untitled by runperryrun at Garmin Connect - Details
10 miler trails/hills 1:08:29 (6:50/m)All splits are faster for this run, last week I ran 7:00/m on the same route.
Comparison

mile 1, 7:12/6:58
mile 2, 8:09/8:05
mile 3, 7:05/6:44
mile 4, 6:46/6:41
mile 5, 6:49/6:36
mile 6, 6:34/6:32
mile 7, 6:39/6:35
mile 8, 7:14/7:05
mile 9, 6:25/6:25
mile 10, 6:59/6:42

4 X 100 strides as well.

Track 5 X 1000 off 200 jog

6 miles total, 1 mile warm-up, 4 strides, 5 X 1000 meters with 200 jog recovery, 3:17, 3:20, 3:20, 3:22, 3:22, 1 mile cool down. Was going to do 800's decided to change it up a bit. Good pace work.

11.26 miles (42.4 miles for the week)

Untitled by runperryrun at Garmin Connect - Details
11.26 miles, 1:23:29 (7:24/m), easy run with Jeff trails/hills out and back

5k race 17:00 Peach Festival

Untitled by runperryrun at Garmin Connect - Details
17:00 for 3rd overall. 5k Peach Festival Lewiston with Chris DiLalla, Bok Hee and Mark. 3:13, 3:25, 3:27, 3:31, 3:24. 5:16 at the mile http://connect.garmin.com/activity/48568347

6.04 miles roads 42:06 (6:58/m)

Untitled by runperryrun at Garmin Connect - Details
Easy run with Jeff, 6.04 miles roads 42:06 (6:58/m)

Track 6 X 800 (200 jog)

6 miles total, 1 mile warm-up, strides 2:40, 2:42, 42, 42, 42, 42. 1 mile cool down,
legs sore from hard effort on trails yesterday.....Windy again would be nice to get no wind for a day at the track...got er in.

10 miler trails/hills 69:58 (6:59/m)

Untitled by runperryrun at Garmin Connect - Details
Morning 10 miler up the hydro hill around Lake Gibson and back......had to pick er up last 2 miles to get under 70 minutes and 7/min /mile did some 4 X 100 strides on Brock football field 69:58.

Track 6 X 800 (200 jog) 2:42's

6 miles total 1 mile warm-up, 4 X 100 strides, Track 6 X 800 (200 jog) 2:42's, 1 mile cool down.
Very windy today.

Track 6 X 800 (200 jog)

5 miles, 1 mile warm-up, strides,
6 X 800 with 200 jog recovery
2:37, 2:37, 2:37, 2:40, 2:41, 2:41
no cool down got hit with rainstorm, very windy.

6.03 miles easy trails (44:15) (7:20/m)

Untitled by runperryrun at Garmin Connect - Details
6.03 miles easy trails with Jeff (44:15) (7:20/m)very hot again and humid