8 miles, 50:06 (6:15/m)

8 miler out and back by runperryrun at Garmin Connect - Details

4 out steady, 4 back pick up
6:48, 6:24, 6:22, 6:17,
6:07, 6:01, 6:02, 5:58

4 miles 31:50 (7:57/m)

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on trails in the rain
With my bro Paul:)
7:58, 8:11, 7:48, 7:50.

8 miles 61:11 (7:42/m)

8 miler trails by runperryrun at Garmin Connect - Details

8 miles with Jeff on trails, into Port and back
7:31, 7:33, 7:41, 7:36, 7:27, 7:50, 7:56, 7:33

12 miles, 1:37:14 (8:06/m) hilly trails

hydro hill trails by runperryrun at Garmin Connect - Details

12 miles, 1:37:14 (8:06/m) hilly trails,
7:45, 8:55, 8:05, 7:26, 7:25, 8:02,
8:12, 7:44, 7:54, 8:53, 7:52, 8:54

4 miles easy with Jeff

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4 miles 30:00 (7:30/m)
7:31, 7:27, 7:29, 7:29

3 miles easy

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3 miles, 23:44 (7:54/m)
8:10, 7:34, 7:57

3 miles easy

3 miles easy trails with Jeff,
23:12(7:44/m)

5 miles, 36:42 (7:20/m)

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easy with Jeff
7:29, 7:04, 7:22, 7:13, 7:30

1 mile easy

1 mile easy, thought knot was gone but still lingering.

4 miles easy

4 miles easy trails

Track, 4 X 400, 1200, 1000, 800

Track with Jeff(calf held up)
1 mile warm-up
4 X 400 (400 jog) 80, 76, 75, 74
800 jog
1200 4:12 (400 jog) 1000 3:25 400 jog 800 2:44
1 mile cool down

Calf rehab day 2

800 run 100 walk X 4
no problem with calf, progress, doubled the total distance from 1 mile to 2 miles and duration of each bout from 400 to 800. Tomorrow ditto:)

Calf rehab

400 run, 200 walk x 4.....bloodflow into the calf and no twinge or popping....so progress was made repeat tomorrow :)

3.07 miles 23:11

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7:06, 7:11, right calf popped,
8:12
.07 40

Track 6 x 300, 3 X 1000

Hit the track with Matt and Jeff....
1 mile warm-up, strides
6 X 300(300 jog) 55, 55, 54, 54
600 jog set break
3 X 1000 (500 jog) 3:23, 3:25, 3:24
1 mile cool down

15 miles, 1:42:45 (6:51/m)

with Jeff, hill work thurs
put some junk in the legs
7:19, 6:46, 6:56, 6:43, 6:44,
6:45, 6:53, 6:52, 7:06, 6:50,
6:50, 6:46, 6:51, 6:32, 6:45
http://connect.garmin.com/activity/282235283

hillwork, 1 hour, 7.06 miles

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1 hour of hills, 7.06 miles (8:29/m)
1 mile warm-up,Hydro hill beginning of railing to the top 5 times, then ran the bottom portion on pavement the railing 5 times, then 5 X 100 strides....and back in 1 mile cool down.
8:01, 8:32, 8:23, 9:00, 8:48, 8:43, 8:07
.06, 25.6

13 miles, 1:40:51 (7:45/m)

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easy run
shake out the legs from the track yesterday
trails too wet still, so trails and roads combination today
a lot of mud:)
7:58, 8:18, 8:06, 7:49, 7:25, 7:26,
7:34, 7:39, 7:34, 7:37, 7:47, 7:37, 7:53

12 miles at the track

12 miles total

3 mile warm-up, strides within last mile 150's X 4
8 X 200(200 jog) 38, 38, 38, 37, 36, 36, 36, 36
400 jog
4 X 800(400 jog) 2:45, 2:45, 2:45, 2:45
3.5 mile cool down and drills

Shamrock 8k, 29:32

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2 mile warm-up strides,
ran the shamrock 8k road race 5500 people
5:45, 5:46, 6:12, 6:27, 5:20
2 mile cool down
had some right calf issues at 2 miles, hard to push off

scroll down to the 8k
http://results.score-this.com/SearchresultsPageSSChipStart.html?raceid=20130302OFWS

3 miles 19:55 (6:38/m)

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1 mile easy, 1 mile pick up, 1 mile easy
7:10, 5:53, 6:48

3 miles easy

3 easy with Jeff 21:17 (7:05/m) strides x 4

3 miles easy

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3 miles easy with Jeff
21:44 (7:14/m)
7:28, 7:06, 7:07

Video of me at the track from my son Mark:)

Track 10 X 100 strides

2 mile warm-up
10 X 100 18, 17, 16, 15, 15, 15, 15, 15, 15, 14
1 mile cool down
Track covered in snow so carved out 100 meter section

12.48 miles, 1:30 (7:12/m)

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90 minute easy run with 5/4/3/2/1 up-tempo and recovery running X 3
7:03, 7:54(hydro hill), 6:57, 7:08, 7:06, 6:44, 6:54, 6:47, 7:09, 7:29, 7:24, 7:25
.48 3:55

8 miles, 50:39 (6:19/m)

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2 mile warm-up, steady for 5 miles 1 mile cool down
6:47,6:31,
5:59, 6:16, 6:03, 6:17, 6:05,
6:35

6 miles, 41:04 (6:50/m) with Jeff

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7:20, 6:39, 6:50, 6:41, 6:38, 6:51
quite chilly :)

15 miles, 1:41:01, (6:44/m)

with Jeff roads, felt the last 3 miles :)
7:18, 6:40, 6:54, 6:30, 6:40, 6:29, 6:41, 6:35
7:10, 6:51, 6:40, 6:42, 6:36, 6:28, 6:39
first 8 miles
2nd 7 miles

8 miles, 47:53 (5:59/m)

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6:57, 5:48, 5:37, 5:44, 5:41, 5:53, 5:57, 6:11

8 miles, 55:04 (6:53/m) 56 miles for the week

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snowy roads/trails
2nd mile up hydro hill and into rocky four zone at the top
7:15, 8:38(hydro hill, deep snow),
7:01, 6:25, 6:28, 6:29,
6:11(down brock hill), 6:32
56 miles for the week

pm: 4 miles, 26:56 (6:44/m)

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7:27, 6:30, 6:30, 6:24
same run as morning run

am: 4 miles, 27:03 (6:45/m)

7:15, 6:35, 6:30, 6:53
snowy roads :)

8 miles, 54:58 (6:52/m) progression

7:30, 7:30, 6:58, 6:58, 6:46, 6:46, 6:14, 6:14
treadmill

8 miler, 55:47 (6:58/m) with Jeff, roads

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7:22, 6:56, 7:10, 7:01, 6:56, 6:41, 6:47, 6:47
knee brace off/no pain

8 miles 60:50 (7:36/m)

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snow packed trails for 6 miles and 2 on the roads to finish off
7:54, 7:47, 8:05, 8:03, 7:49, 7:14, 7:02, 6:50

8 miles, 50:20 (6:17/m), roads

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6:42, 6:25, 6:13, 6:19, 5:56, 6:11, 6:06, 6:24

8 miles, 55:52 (6:59/m)

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with Jeff, steady
7:35, 7:04, 6:55, 6:58, 6:36, 6:47, 6:40, 7:13

6 miles trails with Jeff, 44:12 (7:22/m)

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7:22, 7:12, 7:14, 7:29, 7:18, 7:32
knee 100% :)

8 miles 55:12 (6:54/m) roads

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out 4 easy back steady with 10 X 100 fartlek
knee a bit clicky first mile and then good
7:35, 6:52, 7:13, 7:01, 6:45, 6:19, 6:46, 6:34

8 miles, 1:10:52 (8:51/m)

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snowy/icy trails
9:21, 9:23, 9:03, 7:55, 8:51, 9:45, 9:11, 7:16
knee didn't really release until last mile :)
Oh well got in my 40 miles for the week:)
4 times 8 miles, 2 times 4 miles and a day off

easy 4 miles, 35:13 (8:47/m)

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easy 4 mile winter trail run, these are pure trails in the snow
knee inflammation, should be good tomorrow
for 8 on the roads and hit 40 miles for the week

8 miles, 59:00 (7:22/m)

out and back 8 miler by runperryrun at Garmin Connect - Details

out slow 4 miles and pick up 4 miles
on the way back icy snowy roads
7:47, 8:00, 8:00, 7:23, 6:51, 6:47, 6:59, 7:07

4 miles, 29:55 (7:28/m)

easy 4 miler by runperryrun at Garmin Connect - Details

good run with Jeff,
icy roads 4 miler hard to get any momentum going
7:39, 7:28, 7:23, 7:18

8 miles trails 1:05:36 (8:12/m)

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7:42, 8:06, 8:11, 8:05, 7:27, 8:16, 8:49, 8:54
a wee bit chilly:)

8 miles 61: 11 (7:39/m)

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out 4 miles and back 4 miles, had some grip on the way out,
but iced over on the way back, so slip sliding away
along snowy/icy trails
8:18, 7:58, 7:12, 7:11, 6:58, 7:22, 7:58, 8:09

4 miles, 36:24 (9:04/m)

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10:43, 9:38, 8:19, 7:38
Knee a problem couldn't really lift it up the first 2 miles and then it loosened up and I had knee lift for the last 2 miles :) Hopefully I just willed away the runners knee:)

200 run 200 walk X 8

200 run 200 walk X 8 knee much improved, repeat tomorrow

Hills

8 X glendale hill/quad routine and gluteus medias routine.....

Knee

I have been tending to a tweaked knee since racing Jan 1st
Much improved today, I could barely walk yesterday, continuing with ice/heat and knee brace, rice routine for one more day and may run Wed easy 3 miles. Still not sure how I injured the knee.

Henley 3 miler 16:54

2 mile warm-up, 3 mile cool down
raced a 3 miler on icy roads and got er done, not easy to run fast today missing the roads of summer
anyhow no garmin just ran the race.......16:54 for 5th overall