Friday 5 miles roads 37:11 (7:26/m)

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5 miles roads 37:11 (7:26/m)

7:40, 7:19 7:32, 7:14, 7:20

6 miles easy roads

6 miles easy roads

6 miles roads, 43:40 (7:16/m)

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6 miles roads, 43:40 (7:16/m)
7:13, 7:06, 7:20, 7:23. 7:06, 7:29

9 miles trails, 1:02:14 (6:54/m)

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9 miles trails, 1:02:14 (6:54/m)
7:30, 7:40, 7:10, 6:17, 6:05, 6:06, 7:27, 7:09, 6:46.

9 miles trails, 1:12:44 (8:04/m)

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9 miles trails, 1:12:44 (8:04/m)
8:40, 9:27, 8:41, 7:15, 7:11, 7:05, 8:17, 7:20, 8:42

Track 200/300/400 X 5

9 miles total
2.5 mile warm up strides 150's X 4
200/300/400 X 5 (100 meter jog recovery)
38's, 60's, 80's (controlled)
2.5 cool down
60 miles for week 1

9 miler, 70:34 (7:50/m)

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9 miler, 70:34 (7:50/m) with bro Polly on the trails
7:42, 8:48, 7:47, 7:37, 7:25, 7:30, 7:34, 7:58, 7:27

9 miles trails, 61:37 (6:50/m)

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9 miles trails, 61:37 (6:50/m)
same run as Wed, left calve must roll it, legs feeling better though
6:57, 6:54, 6:55, 6:46, 6:38, 6:41, 6:35, 7:08, 6:58, 6:52

6 miles on trails, 46:27 (7:44/m)

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6 miles on trails, 46:27 (7:44/m)
8:36, 8:57, 6:47, 6:59, 7:07, 7:57.

9 miles 1:09:46 (7:45/m) trails

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9 miles 1:09:46 (7:45/m) trails
7:52, 8:06, 7:59, 8:10, 7:31, 7:10, 7:49, 8:04, 6:59

9 miles 1:05:08 (7:13/m)

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9 miles 1:05:08 (7:13/m)
7:28, 7:13, 7:04, 6:20, 6:20, 6:12, 7:18, 8:08, 7:56
strength exercises day #2

9 miles 69:03 (7:40 /m)

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9 miles 69:03 (7:40 /m)
3 miles easy, 3 mile pick up, 3 miles easy
8:02, 8:46, 8:02, 8:03, 6:06, 6:13, 6:19, 8:43, 8:05, 8:39
legs stiff from race, strength exercises day #1

race 5k, 17:12

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race 5k, 17:12
1 mile 5:15, 2 mile 10:36
3:19, 3:18, 3:24, 3:32, 3:34
No time to warm-up got to the race at 6:55 started at 7pm a lot of traffic lights
tied up last mile

easy 3 miles, 4 X 100 strides

easy 3 miles, 4 X 100 strides

4 miles easy (30:00)

4 miles easy (30:00)

Track-Don Mills workout

2 mile warm-up
4 X 150 meters strides (fast middle 50's)
200(100 jog)/300 (100 jog)/400 (100 jog) X 3,
36, 56, 75, 36, 56, 75, 36, 56, 75
3 minutes rest
200(200 jog) 600
36, 1:50
3 minutes rest
400 (400 jog) 800
75, 2:30
2 mile cool down

6 miles, 41:00 (6:50/m)

roads with Jeff, 6 miles, 41:00 (6:50/m)

Track 6 X 800 (200 jog)

Track
2 mile warm-up
6 X 800 (200 jog)
2:39, 2:39, 2:39, 2:39, 2:39, 2:35
2 mile cool down

5 miles steady, 30:01 (6:00/m)

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5 miles steady, 30:01 (6:00/m)
6:22, 6:10, 5:56, 5:49, 5:39

Track 12 X 400 (200 jog)

2 mile warm-up strides
Track 12 X 400 (200 jog)
77,77,77,77,
77,77,77,77,
76,76,76,76
2.5 mile cool down
9 miles total for the fourth 50 mile week

10 miler Erie, Pennsylvania

10 miles, 66:05 (6:36/m)
out and back on a 2.5 road section one way with the wind one way against the wind, picked er up a notch for the 3rd one
2.5 miles 16:26, 2.5 miles 17:20, 2.5 miles 15:16, 2.5 miles 17:03

6 miles 41:56 (6:59/m)

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6 miles 41:56 (6:59/m) with Jeff on the roads
7:14, 6:47, 7:09, 7:04, 6:54, 6:43.

8 miles

8 miles, 2 mile warm-up, track packed so hit the roads and did 5 X 3minutes hard with 1 min easy and cooled down 3 miles

9.13 miles on trails, 1:06:33 (7:18/m)

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9.13 miles on trails, 1:06:33 (7:18/m)
7:16, 7:20, 7:17, 7:20, 7:30, 7:07, 7:22, 7:15. 7:06
.13 :58.

8 miles, 54:17 (6:47/m)

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8 miles, 54:17 (6:47/m) in pelham with the wind out for 4 miles, against the wind on the way back, wind was good actually kept me from overheating :)
6:55, 6:38, 6:26, 6:46, 6:39, 7:09, 7:00, 6:39