morning 10.54 miles trail run wet, 1:26:27 8 X 100 strides
evening 6.2 miles with Paul on the trails 51:00
Perry's 100 MPW
Perry's 100 MPW
Calvin Miller tune 🎸
Week 1: 40 miles Mon to Sun (Feb 5-11)
Strava blog
Friday, November 6, 2009
Thursday, November 5, 2009
14.68 miles double run
morning 4.14 miles easy trails wet and 8 X 100 strides on grass, 36:03
evening 10.04 miles with Jeff 2.5 mile warm-up 400 on 400 off for 8km 4km cool down 72:07/7:10 mile pace
evening 10.04 miles with Jeff 2.5 mile warm-up 400 on 400 off for 8km 4km cool down 72:07/7:10 mile pace
Wednesday, November 4, 2009
14.40 miles double run
morning: 1:28:21 legs sore and tired today....ran on the trails could be from the fast 100 strides yesterday or the 400's
evening 4.06 miles 34:04....legs heavy....oh well recovery day should be good tomorrow 4 X 50 sprint drill
evening 4.06 miles 34:04....legs heavy....oh well recovery day should be good tomorrow 4 X 50 sprint drill
Tuesday, November 3, 2009
14.67 miles 2 runs
morning 4.13 miles trails and 8 X 100 strides on Brock field, 33:35
evening run 10.04 miles with Jeff/2.5 warm-up/400 fast 400 easy for 8km/2.5 cool down 71:58/7:10 per mile
evening run 10.04 miles with Jeff/2.5 warm-up/400 fast 400 easy for 8km/2.5 cool down 71:58/7:10 per mile
Monday, November 2, 2009
14.07 miles(2 runs)
morning 10.03 mile trail run steady state 72:05/7:11 per mile
evening road run 4.04 miles 29:25, 7:16/mile, 4 X 50 sprint drill
evening road run 4.04 miles 29:25, 7:16/mile, 4 X 50 sprint drill
Saturday, October 31, 2009
100.5 miles for the week. Member of 100 mile club.
10 miles in 74:00 with Jeff along the merrit trail to port and back....very windy. My first 100 mile week. Sun-Sat. The last 2 runs 5 miler last night and 10 miler today felt very winded and legs struggled to get up the hills. Taking the day off tomorrow.
Friday, October 30, 2009
unchartered mileage 17.5 miles/12.43 am/5.07 pm
morning trails very wet got poured on....1:44:53 for 12.43 miles, really feel the breathing shortness of breath....it's like I'm winded from doing windsprints or playing british bulldog as a kid. I am at 85 miles doing 5 tonight and 10 miles tomorrow for 100 miles in 7 days. First time I have been here in training...didn't think I could do it.....almost there.
evening road 5.07 miles 41:36 a wee bit tired
evening road 5.07 miles 41:36 a wee bit tired
Thursday, October 29, 2009
easy 5.04 morning/10.04 evening=15.08 miles
ran an easy 5.04 in the morning on the roads very wet for trails, 38:19
evening 10.05 miles with Jeff 4km warm-up, 8km 400 on 400 off, 4km cool down. Felt tired for this one. 72:02
evening 10.05 miles with Jeff 4km warm-up, 8km 400 on 400 off, 4km cool down. Felt tired for this one. 72:02
Wednesday, October 28, 2009
16.17 miles drenched-2 runs 12.12, 4.05
morning-trails very wet hit the merrit trail to port and back and ran a few loops within it to get in 12.12 miles in the slop 1:38:38
evening 4.05 miles easy on the road 8 X 50 sprint drill 32:09
evening 4.05 miles easy on the road 8 X 50 sprint drill 32:09
Tuesday, October 27, 2009
15.92 miles
morning : easy 5.09 miles 42:24 with 8 X 100 strides on Brock Field.
evening: 10 miles 72:00
2.5 miles warm-up 400 on 400 off for 8k and 2.5 mile cool down with Jeff on the 10 mile General hospital road route.
evening: 10 miles 72:00
2.5 miles warm-up 400 on 400 off for 8k and 2.5 mile cool down with Jeff on the 10 mile General hospital road route.
Monday, October 26, 2009
15.85 miles 8 X 100 strides
ran the trails out 12k back 12k bit lost in the short hills but found my way.....2hours 3 min 49 sec....did 8 X 100 strides on Brock field to clean up the form.
Sunday, October 25, 2009
Saturday, October 24, 2009
jack o lantern 5k
3:24/3:21/3:38/3:27/3:28-5:27 at the mile/10:42 at 2 miles
The course was 300 feet long(17 seconds) according to Garmin
3rd K all up hill 17:37 6th overall http://score-this.com/2009races/run/102409JOLResults.pdf
The course was 300 feet long(17 seconds) according to Garmin
3rd K all up hill 17:37 6th overall http://score-this.com/2009races/run/102409JOLResults.pdf
Thursday, October 22, 2009
Tuesday, October 20, 2009
3 miles easy-race taper
along the trails with Mark on his bike easy run....tapering for 5k road race in the states
Monday, October 19, 2009
Sunday, October 18, 2009
Track 200/300/400 X 5 (5:20 pace)
1 mile warm-up, 4 X 50 sprints-200/300/400 X 5 with 100 jog....38's, 60's, 80's, Windy again. 5:20 pace per mile, 3:20 per km
Friday, October 16, 2009
Thursday, October 15, 2009
Wednesday, October 14, 2009
Track 3 X 2k(windy)
1 mile warm-up-4 X 50 sprints 3 X 2k with 400 jog recovery 7:10, 7:13, 7:20(very windy)
It was like hitting a wall for 200 into the wind. 6 miles total.
It was like hitting a wall for 200 into the wind. 6 miles total.
Monday, October 12, 2009
Legs solid 18-12 milers complete
trails, felt okay out and good on the way back trail was dry...much better footing and the hills legs were solid...1:38:39 I am now done the 18-12 milers. Phase 1 was 18- 10 milers with 3 mile trials, phase 2 was 18- 12 milers and 3 X 2km fast. Now time to race and race preparation. Tomorrow is a day off/ice achilles and relax.
Sunday, October 11, 2009
Dead legged up the hills 12.43 trails
Same trail run 1:41:33 felt good going out but still tired on the hills. Dead legged up hill have to put in quite a bit of effort to get up the hills. 1 more to go should feel better for the last run. Saw Stuart Galloway out there talked a bit with him. He looks fit.
Saturday, October 10, 2009
Need more oxygen
Feel really tired when I hit the hills today and yesterday with Polly. today I was 1:43:50 and tired in the breathing department, must be working the oxygen stores. Trail run wet but it's drying out. Trails should be better tomorrow. 2----12 mile runs to go in this 3 week phase of mileage. Looking forward to recharging the batteries and hitting a good 5k.
Friday, October 9, 2009
Rainy/Windy with bro 12.43m
1:38:09 ran to 10k with brother of mine Paul rainy and dark...got er in with the new shoes achilles fine. Paul has good form out there.
Thursday, October 8, 2009
12.43 miler tired
1:41:53 felt tired for this one. My shoes are at the end of the line. I ran the trails today.They say replace your shoes every 300-500 miles. I am at 460 miles and they feel shot. Try the new pair tomorrow. All the little aches and pains will go away.
Wednesday, October 7, 2009
12.43 in 1:31:12 (7:20's)
Ran in Fonthill with Gary...Steve Bauer trail-out Foss road- back on Sumbler. Left achilles still a bit uncomfortable 1:31:12 threw in a 3:38 km pick up very windy but cool run. Rover went 8k with his right achilles problems.
Tuesday, October 6, 2009
track work 3 X 2k
Well I hit the track with Greg. Did 1 mile warm-up- 4 X 50 meter strides, 3 X 2k with 400 jog recovery, 7:06, 7:10, 7:16. 1 mile cool down. Not sure why the last one was slow/the wind did pick up a bit, guess it was the 83 miles in the legs. Breathing felt great legs a bit tired. Back to 12 milers tomorrow for the last week before I race.
Sunday, October 4, 2009
week 2 done-83 miles
Ran 12.43 miles 1:45:03 with Greg. Good run. Wet and footing tricky.
Left achilles held up. Time to ice it today and tomorrow a day off hit the track Tues for 3 X 2k.
Left achilles held up. Time to ice it today and tomorrow a day off hit the track Tues for 3 X 2k.
Saturday, October 3, 2009
12.43 miles fatigue has set in
tired out-legs breathing-1:43:30 all on trails. I was worried about my left achilles. I felt it during the road 15 miler yesterday. Should have stuck to 12 yesterday. Anyhow, sunk it in ice bucket for 15 minutes four times last night and once this morning seems good no pain during todays run...ice ice again 2 nite.....1 day to go then a day off.
Friday, October 2, 2009
wet 15.08miles
Very rainy and wet today so I had to hit the roads. Went into Effingham into the hills.
Home-glendale-pelham-effingham rd- Took me an 1 hr:58 min to complete it. The elevations are unreal in Effingham. Exhausted by the end of it in the dark. Going to have to start the morning runs.
Home-glendale-pelham-effingham rd- Took me an 1 hr:58 min to complete it. The elevations are unreal in Effingham. Exhausted by the end of it in the dark. Going to have to start the morning runs.
Thursday, October 1, 2009
fastest 12 yet
1:34:59 I tried running with good form the whole run on the trails. Running on my forefeet/hips tilted a bit forward and head looking 50 ft ahead....legs great/breathing great...fastest time equal effort. Keep taking the carb drink. Fatigue has not set in like last week. Halfway there 9 12 milers, 9 to go.
Wednesday, September 30, 2009
day 2-cold rainy
Got in 12.43 in 1:39:22. Had to throw on the winter gear quite chilly and I thought I would overheat but the underarmour clothing was perfect. Felt good a little stiff could just be from the slippage the past few days. This set of 12 milers seems easier so far and faster. Legs are not tired out yet....keep taking the carb drink after the runs.
Tuesday, September 29, 2009
week 2-1st 12 miler
Easy run today legs felt good and breathing excellent. The weather has changed into fall windy rainy and leaves changing falling. Hope I can get all this training in before the snow....I have Oct Nov on my side but Dec will be tricky. Thinking of doing the boxing day 10 miler in the hammer(Hamilton)
12.43 in 1:40:53 today on the wet/muddy trails. Legs not tired or sore from 3 X 2k...must have worked the lungs in the workout more than the legs.
12.43 in 1:40:53 today on the wet/muddy trails. Legs not tired or sore from 3 X 2k...must have worked the lungs in the workout more than the legs.
Monday, September 28, 2009
3 X 2k on the track
Well, I went over to the track and jogged 1 mile and did 4 X 50 meter sprints, 3 X 2000 meters
with 400 jog recovery 7:06, 7:10, 7:12 and 1 mile cool down jog. Not bad legs tired from the mileage and the elements of wind and rain on th track today.....We'll see the next time I do it.
Basically averaging 3:35per/km
with 400 jog recovery 7:06, 7:10, 7:12 and 1 mile cool down jog. Not bad legs tired from the mileage and the elements of wind and rain on th track today.....We'll see the next time I do it.
Basically averaging 3:35per/km
Saturday, September 26, 2009
six 12 milers complete
Well I completed the first batch of 12 milers. Today, I was 1:43:42 a bit slower probably due to the rain/mud etc. Didn't feel as good as yesterday, but not too bad. Day off tomorrow and then hit the track Monday for 3 X 2k repeats with 400 meter jog recovery.
Friday, September 25, 2009
Daniel Muturi Wahome form
5th day felt fantastic. 12.43 miles in 1:37:31....cross country trails and lots of hills.
I felt like Daniel Muturi Wahome check him out at http://www.youtube.com/watch?v=EsvVemYKw6c&feature=player_embedded
I used his excellent form the whole run...how he rocks back and forth with not much arm motion.
The routine of a carb drink before and after the run and the cold bath after seems to be working.
Thursday, September 24, 2009
4th day legs recovered
4th 12 miler felt very good...legs good push off and breathing good. The fourth day is usually a good one for me. The cold bath and extra carbs may have had an impact on my recovery. I started drinking a carb drink after the runs to refuel the glycogen stores, which are becoming depleted. I was a lot faster today 1:41:00 (same effort) The first three runs were 1:45:58 Monday, 1:46:08 Tuesday, and a 1:47:00 Wednesday. Well off to have another cold bath to ease inflammation.
Wednesday, September 23, 2009
ran 12 today on day 3
Went out 10km on the trails and came back the same way. Legs were the tired part today....building some strength! Breathing not too bad, but similar to yesterday.
To get the inflammation down I hit the cold bathtub. Hopefully the legs will be recovered tomorrow after a good night sleep, lots of carbs/rehydration etc.
Tuesday, September 22, 2009
Two 12 milers complete
2nd 12.4 miler went well today. Adding 2 miles a day to mileage looks simple on paper. I seemed to be unable to get enough air today so must have been working the aerobic system. Didn't feel that for the 12 miler yesterday. 2 days of 6 complete. The dirt grass etc. is much easier on the legs. The roads last year when I did an 80 mile week, beat up my legs beyond repair hence a lot of ice baths.
60 miles in 6 days X 3 complete
Well I have completed phase one of my aerobic based(lydiard) training. I ran 10 miles for 6 days took a day off and ran a time trial 3 miler for the 3 weeks basically. I followed this up with an easy week and a 5km race.
10 miles for 6 days, day off, 3 miles on the track in 17:20
10 miles for 6 days, day off, 3 miles on the track in 17:20
10 miles for 6 days, 2 days off, 200/300/400 X 5 with 100 meter jog recovery
30 minute jog, 30 minute jog, day off, 20 minute jog, day off, day off, ran 17:16(3:22, 3:29, 3:26, 3:25, 3:22)
I am now going to phase 2 of 4. I started yesterday 12.4 miles. I run these 12 mile runs on trails X-country as I did for the 10 milers. The phase 2 plan 12 milers for 6 days followed up with 3 X 2k's on the track for 3 weeks then an easy week and race a 5k.
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