p.m. 4 miles easy, 34:31 (8:37/m)

Untitled by runperryrun at Garmin Connect - Details
p.m. 4 miles easy, 34:31 (8:37/m) 4 X 50 meter fartlek

a.m. 10 miles 1:23:52 (8:22/m)

Untitled by runperryrun at Garmin Connect - Details

a.m. 10 miles 1:23:52 (8:22/m) 4 X 50 fartlek
Avg HR: 139 bpm

p.m. 4.5 miles

Untitled by runperryrun at Garmin Connect - Details
p.m. 4.5 miles 38:52 (8:36/m), 4 X 50 fartlek, tired
Avg HR: 143 bpm

a.m. 10 miles 1:18:46 (7:52/m)

Untitled by runperryrun at Garmin Connect - Details
a.m. 10 miles in Effingham 1:18:46(7:52/m) 12 X 50 fartlek

p.m. easy 6 miles

p.m. easy 6 miles roads

a.m. 10 miles 1:21:12 (8:01/m)

Untitled by runperryrun at Garmin Connect - Details
a.m. 10 miles 1:21:12 (8:01/m) trails 6 pick ups pole to pole
Avg HR: 145 bpm

p.m. 4.51 miles 40:23 (8:57/m)

Untitled by runperryrun at Garmin Connect - Details
p.m. 4.51 miles 40:23 (8:57/m) trails up hydro hill 4 X 50 fartlek
Avg HR: 144 bpm

a.m. 10 miles, trails/roads, 1:18:06 (7:48/m)

Untitled by runperryrun at Garmin Connect - Details
a.m. 10 miles, trails/roads, 1:18:06 (7:48/m)
Avg HR: 148 bpm 15 X 50m fartleks

13 miles-1:34:53 (7:17/m)

Untitled by runperryrun at Garmin Connect - Details
13 miles with Jeff up the hydro hill and out merritville to seburn to cataract/decew and down the hydro hill out lockhart and Glenridge riverview in 1:34:53 (7:17/m)

5 easy

5 miles easy in Port with Polly (Bro) good run

6.02 miles flat roads 42:32 (7:03/m)

Untitled by runperryrun at Garmin Connect - Details
6.02 miles with Jeff 42:32 (7:03/m)

4 miles (7:10/m) effingham

Untitled by runperryrun at Garmin Connect - Details
4 miles 28:43(7:10/m) 3 X 50 speed drill

3 miles easy

18 miles easy

Untitled by runperryrun at Garmin Connect - Details
18 miles easy, snow and wind, not much you can do about pace. Got it in.

shamrock run 8k

Untitled by runperryrun at Garmin Connect - Details 2 mile warm-up strides, 8k shamrock run, mile 1, 5:20, mile 2, 5:40, mile 3, 6:00 wicked wind the last 2 miles
30:30 final time calf 100%!!!!
http://score-this.com/2011races/run/110305ShamrockResults.pdf

3 miles, 22:30(7:30/m)

Finally able to run pain free, calf knot seems to be gone.
7:50/ 7:00 / 7:40

5 miles easy

4 miles easy

Calf is much looser, I ice before 2 hours before I run, deep massage, and calf raises on a stair, seems to be getting the knot out, but it's still there, so slow running 4 miles until it is completely gone. It would be nice to run pain free again :)

4 miles easy

4 miles easy

easy run calf okay, but not 100%

day off ice ice calf

submersed the calf in water and ice 15 minutes run 5 tomorrow and see the progress.

easy 4 miles

calf good

3 miles very easy

easy 3 miles roads, getting over the calf heart attack injury, no pain but still feel a bit of a knot.

4 miles

4 miles, walked 1 mile 300 meters run X 4
calf okay

1.53 miles before calf knot resurfaced

Untitled by runperryrun at Garmin Connect - Details first mile 6:07 was going to run a 5 miler oh well taking 3 more days off and then jogging 1 mile to test it out.

3 days off calf knot

6 miles, 45:18 (7:32/m)

Untitled by runperryrun at Garmin Connect - Details6 miles wtih Jeff 45:18(7:32/m), calf knot still there, snowy, windy,
Avg HR: 158 bpm
Max HR: 204 bpm
Avg HR: 85 % of Max
Max HR: 110 % of Max

8 miles 16 X 1 minutes pick ups

In the snowstorm 2.5 mile warm-up 16 X 1minute pick ups/2 minutes recovery totaling 8 miles in Effingham
Avg HR: 149 bpm
Max HR: 204 bpm
Avg HR: 81 % of Max
Max HR: 110 % of Max

right calf knot injury

Going to take care of this right calf and never do bounding again. Should be good to go by Thursday.....don't want this to become chronic
Click the post to see my injury described by parker

14 miles in 1:38:39 (7:02)

Untitled by runperryrun at Garmin Connect - Details14 miles in 1:38:39(7:02), 13.65 miles and jog at the end to get to 14 miles with Rodney through some challenging hills. He was flying up the hills.
7:46, 7:17, 6:58, 7:14, 7:20, 7:33, 7:14, 6:45, 6:36, 6:26, 6:38, 7:09, 6:29, 7:06
Avg HR: 156 bpm
Max HR: 196 bpm
Avg HR: 84 % of Max
Max HR: 106 % of Max

8 miles easy

Untitled by runperryrun at Garmin Connect - Details8 miles easy, right calf knot from bounding
Avg HR: 142 bpm
Max HR: 216 bpm
Avg HR: 77 % of Max
Max HR: 117 % of Max

6 miles 41:56 (6:56/m)

Untitled by runperryrun at Garmin Connect - Details
6 miles with Jeff on the roads footing pretty good 41:56 (6:56/m)
Avg HR: 155 bpm
Max HR: 196 bpm
Avg HR: 84 % of Max
Max HR: 106 % of Max

3 miles steady state/hill bounding/

Untitled by runperryrun at Garmin Connect - Details5 mile total 38:54, 3 miles steady state, 6:33/6:18/6:50(snow), last mile poor footing, 2 miles bounding drill X 3, speed drill X 3 on glendale hill pendulums
Avg HR: 157 bpm
Max HR: 205 bpm
Avg HR: 85 % of Max
Max HR: 111 % of Max

47 miles for the week

12 miles 1:25:38 (7:08/m) avg hr 145 bpm

Untitled by runperryrun at Garmin Connect - Details12 miles with Jeff and Tim in Port 1:25:38 (7:08/m)
Avg HR: 145 bpm
Max HR: 193 bpm
Avg HR: 78 % of Max
Max HR: 104 % of Max

5 miles 37:36 (7:30/m) slip sliding away

Untitled by runperryrun at Garmin Connect - Details5 miles 37:36 (7:30/m), 1 mile warm-up 3 mile tempo in the ice and snow no traction, 1 mile cool down
Avg HR: 154 bpm
Max HR: 206 bpm
Avg HR: 83 % of Max
Max HR: 111 % of Max

6.2 miles easy with Paul

Untitled by runperryrun at Garmin Connect - Details
Avg HR: 134 bpm
Max HR: 148 bpm
Avg HR: 72 % of Max
Max HR: 80 % of Max

PM: 42:52(7:06/m) road 6 miler

Untitled by runperryrun at Garmin Connect - Details 42:52(7:06/m) road 6 miler with Jeff roads snowy
Avg HR: 149 bpm
Max HR: 184 bpm
Avg HR: 81 % of Max
Max HR: 99 % of Max

AM: 8 miler out and back 52:41 (6:35/m)

Untitled by runperryrun at Garmin Connect - Details8 miles out and back from shorthills park, hills in effingham and snowy roads 52:41 (6:35/m) 6:14, 6:58, 6:46, 6:37, 6:20, 6:10, 6:10, 7:21
Avg HR: 165 bpm
Max HR: 215 bpm
Avg HR: 89 % of Max
Max HR: 116 % of Max

10 miles hills 75:11(7:31/m)

10 mile Effingham run, St. John's Hollow/orchard/sulphur springs/effingham/metler/haist to 1631 sign and then back, out is quite the climb. Out 39:18 back 35:53 for total 75:11 (7:31/m) for 10 miles.

48 miles for the week

12.12 miles 1:27 (7:10/m)

Untitled by runperryrun at Garmin Connect - Details 12.12 miles with Jeff 1:27 (7:10/m) snowy roads
Avg HR: 147 bpm
Max HR: 210 bpm
Avg HR: 79 % of Max
Max HR: 114 % of Max

5 miles slip/slide run

Untitled by runperryrun at Garmin Connect - Details 1 mile warm-up, 3 mile tempo, 1 mile cool down
6:33/6:42/6:33

Avg HR: 159 bpm
Max HR: 182 bpm
Avg HR: 86 % of Max
Max HR: 98 % of Max

8 miles easy

Untitled by runperryrun at Garmin Connect - Details 8 miles easy through effingham snowy roads footing poor 61:51 (7:43/m)
Avg HR: 144 bpm Max HR: 158 bpm,
Avg HR: 78 % of Max Max HR: 85 % of Max

snowy 6 miler 43:13 (7:11/m)

Untitled by runperryrun at Garmin Connect - Details snowy 6 miler 43:13 (7:11/m) with Jeff on the roads and snow covered footing is getting better.
Avg HR: 149 bpm
Max HR: 167 bpm
Avg HR: 81 % of Max
Max HR: 90 % of Max

easy 9 miles

easy 9 miles with 4 X downhill strides after

8 miles 52:30 (6:33/m)

Untitled by runperryrun at Garmin Connect - Details8 miles (52:30) 6:33/m in Effingham out 4 back 4 roads snow packed so footing not great.....did 5 X short hill after the run 6:15, 6:49, 6:49, 6:29, 6:11, 6:16, 7:11


Avg HR: 170 bpm
Max HR: 226 bpm
Avg HR: 92 % of Max
Max HR: 122 % of Max

Back from Florida

Got in a 10 miles on the Tuesday and 3 on the Wed with 2 sets of 10 X 100 striders

11.10 miler 1:19:13 (7:08/m)

Untitled by runperryrun at Garmin Connect - Details11.10 miles with Jeff roads and trails, 1:19:13 (7:08/m)calves a bit tight but loosened up during the run.

3 mile race 16:30 (5:30/m), 2nd

Untitled by runperryrun at Garmin Connect - Details Last year I ran 17:00, so good improvement I took it out harder this year and there was no one with me for the first mile. 5:30, 5:40, 5:20 for 2nd overall winner 16:28.

Avg HR: 173 bpm
Max HR: 181 bpm
Avg HR: 94 % of Max
Max HR: 98 % of Max