Pm 5 miler 33:40 (6:44/m)

Pm 5 miler 33:40 (6:44/m)
7:01, 6:54, 6:36, 6:42, 6:25

Am 5 miles 34:14 (6:50/m)

Am 5 miles 34:14 (6:50/m)
7:11, 6:59, 6:46, 6:34, 6:42

10 miles

Am 5 miles 36:36 (7:19/m)
7:27, 7:27, 7:15, 7:05, 7:17
Pm 5 miles 36:15(7:15/m)
7:20, 7:10, 7:14, 7:12, 7:15

10 miles

Am 5 miles 35:30(7:06/m)
7:20, 7:18, 7:03, 6:49, 6:56

Pm 5 miles 35:15 (7:03/m) (8 x 1 min pickups)
7:17, 7:16, 7:06, 6:47, 6:45

Am: 5 miles easy 35:14 (7:03/m)

Am: 5 miles easy 35:14 (7:03/m)
7:18, 6:58, 6:56, 6:52, 7:06

5 miles, 32:52 (6:34/m)

Pm: 5 miles, 32:52 (6:34/m) steady state
6:43, 6:28, 6:29, 6:31, 6:38

5 miles 32:46 (6:33/m)

Am 5 miler 32:46 (6:33/m)
6:39, 6:29, 6:31, 6:28, 6:36

10 miles

Am 5 miles 34:30 (6:56/m)
7:19, 7:12, 6:55, 6:43, 6:32
Pm 5 miles 33:00 (6:36/m)
6:46, 6:33, 6:27, 6:31, 6:39

5 miles easy 35:56 (7:11/m)

5 miles with Jeff easy 35:56 (7:11/m)

Hilly 8 miles 52:45 (6:35/m)

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8 miles 52:45 (6:35/m) 4 out up into effingham and 4 back down effingham
6:37, 7:02, 7:10, 6:57, 6:09, 6:04, 6:07, 6:33

8 miles, 51:37 (6:27/m)

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8 miles, 51:37 (6:27/m) 4 out steady, 4 back pick up
6:52, 6:33, 6:38, 6:40, 6:13, 6:13, 6:13, 6:09

4 miles roads, 27:54 (6:57/m)

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4 miles with Jeff, 27:54(6:57/m)
7:09, 6:51, 6:54, 6:54

Windy shamrock run

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Windy shamrock run 4.5 miles
5:29, 5:58, 6:47, 6:43
3:08

3 easy miles and strides

5 miles easy, strides

5 miles easy, strides in Effingham

Track 12 X 200 (200 jog)

1 mile warm-up, strides
Track 12 X 200 (200 jog)
34, 34, 34, 34, 35, 35, 34, 35, 34, 34, 35, 34
1 mile cool down

easy 7 miles 30 hill course

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7 miles 30 hill course in Effingham, snow began during the run,

52:18 (7:29/m)

7:04, 7:45, 7:59, 7:37, 6:59, 6:52, 7:59

5 miles 30:26(6:05/m)

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5 miles, 30:26(6:05/m)stimulus run after track work yesterday,
tough stuff windy last mile but got er in,
6:24, 6:05, 6:00, 5:50, 6:03

Track 15 X 300 (100 jog)

1 mile warm-up, strides, 15 X 300 (100 jog), Watson workout.
54, 54, 54, 54, 55, 55, 55, 55, 54, 56, 56, 55, 55, 55, 54
1 mile cool down strides

Track 5 X 1 mile (200 jog rec)

1 mile warm-up, 4 strides, Track 5 X 1 mile(200 jog),
5:40, 5:40, 5:40, 5:40, 5:37,
1 mile cool down

6 miles, 41:23 (6:53/m)

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6 miles roads with Jeff 41:23 (6:53/m)

5 miles easy

5 miles easy with brother Paul no watch

5 miles roads 30:07 (6:01/m)

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5 miles roads 30:07 (6:01/m) (slush run)
some slippage out there but maintained
a pretty good pace for the conditions felt kinda sluggish
6:15, 6:00, 5:55, 5:57, 5:57

5 miles

5 miles(35:00) (7min/m) 2 on a treadmill and 3 on indoor track at Brock

4 X hydro hill (6.5 miles)

4 X hydro hill (6.5 miles)
Winter is here, did some hill work can't do much else in this stuff roads are a mess :)

7 miles, 47:48 (6:49/m)

7 miles with Jeff on the roads 47:48 (6:49/m)

7 miles roads, 47:11 (6:44/m)

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7 miles roads, 47:11 (6:44/m)
3 hills course, up hydro hill around decew up jackson flats onto pelham to Glendale
6:54, 7:28(hydro hill), 6:32, 6:32, 6:21(down decew), 6:45, 6:34

5 miles 29:29 (5:53/m)

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5 miles roads, 29:29 (5:53/m)
6:01, 6:01, 5:53, 5:47, 5:44.

Track 10 X 1 mile (200 jog)

13 miles total, 10 X 1 mile, with Jeff west park track
800 warm-up, couple strides,
5:58, 5:56, 5:57, 5:56, 6:00, 5:58, 5:57, 5:56, 5:56, 5:55,
1 mile cool down

5 miles 29:53 (5:58/m)

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5 miles 29:53 (5:58/m)
1 mile warm-up, 12 X 400 (30 sec recovery), 1 mile cool down
6:35, 5:41, 5:39, 5:42, 6:13

Road 5 miles 30:38 (6:07/m)

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Road 5 miles 30:38(6:07/m)
6:15, 6:04, 6:05, 6:17, 5:54

5 miles roads 31:29 (6:16/m)

5 miles roads 31:29 (6:16/m)
6:37, 6:08, 6:11, 6:10, 6:22
injuries at bay :)
Liking the adidas sonic

13 miles, 1:31:00 (7:00/m)

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13 miles out and back, with Jeff windy on the way back
1:31:00 (7:00/m)
7:33, 7:15, 6:54, 6:31, 6:36,
6:45, 6:36, 6:58, 6:50, 7:23,
7:07, 7:00, 7:25.

3 miles, 19:47 (6:36/m)

3 miles, 19:47 (6:36/m)
19:47(7:00, 6:13, 6:34)

3 miles steady

3 miles steady, 20:24 (6:48/m)
7:20, 6:35, 6:29
left calf 100%, left achilles is now tweaked

3 easy (Tues)

3 miles easy

On the roads for 3 miles after a week off due to left calf knot
Ran very easy and no sharp pains in calf, which is all I wanted today.
3 miles again tomorrow keeping it simple this week :)
Last year I was off for 1 month with this injury, not this year.

14.5 miles 1:38:04 (6:46/m)

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14.5 miles 1:38:04 (6:46/m)with Jeff
7:01, 6:39, 6:42, 6:48, 6:43, 6:39, 6:55,
6:46, 6:46, 6:55, 6:45, 6:56, 6:38, 6:33,
3:13 (1/2 mile) left calf knot, iced it right after.

3 miles 18:36 (6:12/m)

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3 miles 18:36 (6:12/m)
6:13, 6:07, 6:13
Winter is here, slip slide away, very hard to run fast with ice under the snow covered roads.

7 miles, 48:00 (6:51/m)

7 miles (6:51/m) on the roads with Jeff, legs a little heavy.

easy 5 miles

easy 5 trails with Paul :)

5 miles, 31:06 (6:13/m)

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5 miles, 31:06 (6:13/m)
6:32, 6:14, 6:12, 5:59, 6:07

10 miles, Brock hill X 8

10 miles, Brock hill X 8, 1 mile warm-up,
8 X the Brock hill (800 meters), recovery jog down,
1 mile cool down

14 miles, 1:36:04 (6:51/m)

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14 miles with Jeff into rockway, out to hiway 8
1:36:04 (6:51/m)
7:14, 6:50, 6:48, 6:48, 7:32, 6:41, 6:29, 6:41, 6:59, 6:48, 6:52, 6:47, 6:40, 6:46

3 miles 16:59

1 mile warm-up, strides, 3 miles on the track, 16:59
5:35, 5:42, 5:42
1 mile cool down

7 miles 47:37 (6:48/m)

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7 miles 47:37 (6:48/m) with Jeff
7:02, 6:38, 6:44, 6:48, 6:57, 6:54, 6:30

5 miles 32:24 (6:28/m)

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5 miles 32:24 (6:28/m) on the roads,
legs tired today, a lot warmer than yesterday.
6:42, 6:22, 6:18, 6:29, 6:29

5 miles 32:36 (6:31/m)

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5 miles 32:36 (6:31/m)Took me 5 miles until body was warm, winter is here :)
6:57, 6:31, 6:20, 6:23, 6:22

Track 12 X 400 (200 jog)

Track work out on lightly snow covered track,
pretty crisp and chilly out, but good for Jan
1 mile warm-up, 4 strides, 12 X 400 (200 jog)
78, 77, 77, 76, 76, 76, 77, 76, 76, 77, 77, 76
1 mile cool down

3 miler New years run 17:10

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Very windy 3 miles 17:10, 4th overall
5:59, 5:53, 5:17