3.6 miles easy-tired?

easy run legs feel very tired....the cold I have may be more than a cold

10.25 miles/hillwork

10.25 miles on the roads with Jeff 1:14:51(7:18/mile)
3 times the Glendale hill repeats...Winter is here footing not too bad
still have a cold.....legs got more sore as run progressed.

morning run 7.29 miles easy hour run-snow covered trails

morning run jogged on the trails legs still sore from ten mile road race. Ran for 1 hour easy up the hydrohill up to decew rd and back. Breathing excellent legs not tired just sore.

4 miles easy 10 X 100 speed drill

4 miles easy 28:34(7:07 mile pace) on the roads with Jeff and 10 X 100 speed drill afterwards

13 miles

10 mile boxing day.....km splits

3:32/3:32/3:33/3:41/3:38/3:41/3:47/3:46/4:02/3:48/3:48/4:11/4:13/3:39/3:59/3:34------0.16 49
61:22- 2nd 8k very hilly
mile 5:43
2 mile 11:30
3 mile 17:20
4 miles 23:20
5 miles 29:20
2nd 5 miles all hills

3 miles easy 21:00 roads

Ran 3 miles easy with perfect form 21:00...race preparation/tomorrow no run/race Sat 10 miler

4 miles easy roads

4 miles easy with Paul on the roads (30 minutes) Polly is fit, muscle striations in the legs

4 miles (10 X 200)

1 mile warm-up 10 X 200(200 jog) 1 mile cool down, pace work

37 miles for the week

An easy week....It's funny how a 37 mile week feels like I did nothing all week....I guess 100 mile weeks change the perspective. Looking forward to higher mileage after the 10 mile race on Dec 26.

8.17 on Orlando strip 55:41 (6:48 mile)

8.17 miles in 55:41 with garmin ran in Orlando along hiway 192 out and back ran out of road anyhow picked up 4 X 100 speed drill at the end near hampton hotel

5 miles 36:20 (7:12 pace)

treadmill 5 miles 7:30 pace for 20 then 6:58 for the reast

8.5 miles treadmill (florida)

60 minutes on the treadmill 20 minutes at 7:30 pace, 20 minutes at 6:58 pace, 20 minutes at 6:28 pace(last minute at 5:00 minutes pace)

morning 4 miles easy

4 miles with Gary out 2 in 15:00 back in 14:00

10 mile time trial 59:20(track 40 laps)

1 mile warm-up, 4 X 50 speed drill
mile 1 5:50, 2-10:46, 3- 17:30 4? 5-29:20, 6-35:20, 7 ? 8-47:30, 9-52:30, 10 59:20

6 miles with Jeff 42:00

6 on the roads took 2 days off

6 miles 42:56(7:09 mile)

6 miles roads very windy cold conditions with Jeff in 42:56

10.01 miles 73:16 (7:19 mile)

10 miler with Jeff 7:19/mile roads a winter run face frozen after....
not too bad for Dec 8

14 miles-track 40 X 400 with 100 jog

1 mile warm-up, 4 X 50 sprint drill, 40 X 400 with 100 meter jog recovery-85, 83, 84, 85/84, 84, 84, 85/84, 83, 84, 85/84, 84, 84, 85/84, 85, 84, 85/85, 84, 85 ,85/ 85, 85, 85, 85/ 85, 85, 85, 86/86, 85, 86, 85/87, 87, 87, 87. jogged 800 meters for cool down
tough workout

61 miles for week 11 aerobic base

12.08 miler with Jeff

12.08 miles road/trails shorthills out to Wiley road, cardiac, morningstar trail, back through brock etc. 1:31:08

5.71 miles easy with Jeff trails

easy run with Jeff 41:13, 7:14 pace per mile.

13.2 miles morning and evening runs (3 miles track 16:54)

morning 2 mile warm-up, 4 X 50 speed drill, 3 mile time trial on the track,
3 miles in 16:54 mile splits 5:48, 5:40, 5:26. It was my fastest time yet for 3 miles on the track in September I hit 17:20 twice. But the difference is it was very windy for the 16:54 and I ran this one with the last mile up tempo. I am getting fit and the aerobic base is reaping rewards and I feel like I have a lot in the tank even when I am tired I can switch gears.

evening with Paul 6.2 miles
13.2 miles total

6.16 with the Rovernator in 45:10 (7:20/mile)

Good run with Gary around the island in Welland.

6 miles track 12 X 400 (76's, 77's) 100 jog recovery

1 mile warm-up 4 X 50 sprint drill, 12 X 400 with 100 meter jog recovery, 77, 76, 76, 76, 76, 76, 76 ,76, 76, 76, 77, 77-1 mile cool down

10 miles 72:46/ 7:16 mile

10 miles 72:46 7:16/mile.....legs tired breathing tired.

8.02 miles 58:47 (7:19 mile)

easy 8.02 with Jeff on the roads 58:47

42 miles for the week

5k race 2nd 17:26 Garmin time

3:16, 3:28, 3:36, 3:31, 3:35
course 40 seconds long according to Garmin
all the markers were off

I have 17:26 on the garmin for 5k
they had me at 18:05
1st 18:02, Oh well I tried and almost won,

the 8k race yesterday the splits were dead on with the Garmin.

evening run 12.14 miles with Jeff

16 miles for the day

8k race 28:13

1k 3:24, 2k 3:27, 3k 3:37, 4k 3:40, 5k 3:34, 6k 3:32, 7k 3:27, 8k 3:23
http://www.chiptimeresults.com/resultsreader.php?y=2009&r=Slainte8kS.htm

race plan 8k

3:35 km for first 5 k then pick up the last 3 k

easy 3 roads

easy run with Jeff on the roads for 3 miles
racing 8k in Hamilton Saturday, the grey cup 8k,
taking Friday off as rest day

7 easy 51:20 with Gary

easy run of 7 miles with Stallion Roversi at 7:19 pace in the rain, 51:20

6.2 easy run roads

45 minutes easy run with Jeff road 10k route

5.6 miles 800-2:45/1200-4:02/200-36, 35

2 mile warm-up, 4 x 50 speed drill, 800-2:45(5k pace), rest 3 minutes 1200(800 at 5k pace, 2:44, last 400 at 1500 meter pace, 78 sec....4:02, 4 min rest,
2 X 200 36, 35(300 jog rest) 2 mile cool down

off today 58 miles for the week

Now time to gear down for the 8k race....5 days before race a bit of leg speed Mon I'll do 8 x 200, tues 6 miles easy 4 X 50 speed drill, Wed jog 3 easy, thur fri off is the plan. It's hard to take days off body wants to run.

12.1 miler with Jeff road trails

3 miles on road then down to port and back..with a mile or so on roads, stomach muscles fatigued, never been sore there before must be from the 400's or 8 km time trial on the track....after the run weight 125 pounds. 1:30 for 12.1 miles/ 7:26 pace

13.3 miles double run

morning:1 mile warm-up 4 X 50 speed drill-5 mile time trial at the track 20 laps 5:42,
11:33, 17:17, 22:53, 28:40= 5:44 per mile, 1 mile cool down
evening 6.3 miles with Paul on trails

Rest day

staying ahead of the game.....taking today off haven't had a day off for 9 days. Rest is good tomorrow 5 mile time trial

20 X 400 in 80-81(100 jog rec) 7.5 miles

7.5 miles
Went to the track with Gary and warmed up for a mile, 4 X 50 speed drill, 20 X 400 fast 100 jog recovery in 78, 80, 80, 80, 80, 80, 80, 80, 80, 80, 80, 80, 82, 81, 81, 80. Gary did 8 x 400 with 400 jog in 80 seconds.

6.17 miles at 7:00 pace-hillwork

ran 6.17 miles with Jeff on the roads in 43:12 at 7:00 min pace/we worked on the hills.

8.68 miles (60.81 mile week complete)

ran cross country 8.68 miles with 8 X 100 fast strides on Brock field inclusive.
62:56-60 miles for the week.

6.83 miles trails

6.83 mile trail run with Paul in 54:35 easy run legs tired up the hills, get in 8 tomorrow for 60 miles for the week

15.3 miles with Jeff 1:50 (7:11/mile)

1:50 for 15.3 miles with Jeff through hills in effingham,
home, glendale, pelham, effingham, roland, orchard, holland cataract, decew, merritville, hydro hill home....good run

5 mile time trial 29:25

7 miles
1 mile warm-up, 4 X 50 sprint drill
5 mile time trial on the track 20 laps, 29:25.
1 mile cool down

5 miles

morning: 5 miles with Gary 3 easy, 1 mile pick up 5:57, and 1 mile cool down, Gary was clipping along well made me work for it.

8 miles 20 X 400 with 100 jog recovery

1mile warm-up 4 X 50 sprint drill, 20 X 400 with 100 jog recovery, 82,82,82,82,-83,83,83,83,- 83,83,83,83, 84, 84, 84, 84, - 85, 86, 87, 88. Very windy and I was getting blown around good the last few 400's. 1 mile cool down
8 miles

10 miler with Jeff

10 miler road with Jeff-2.5 miles warm-up 400 on 400 off for 8km 2.5 miles cool down 70:32/7:03 mile

Aerobic phase to date

weeks 1, 2, 3:
60 miles, 10 milers for 6 days, day off and 3 mile time trials.

week 4
easy week and race 5k 17:16

weeks 5,6,7:
80 miles, 12 milers for 6 days, day off and 3 X 2k on the track

week 8
easy week and race 5k 17:37

weeks 9, 10
100 miles, double runs in the morning 10 and 4 milers in the evening
currently on week 11 and doing 60 is the plan

pending 8k road race Nov 28th

2nd 100 mile week complete

10 miles trails, 84:26, 8 X 100 strides Brock field fast. The last 10 miles was the toughest of the bunch. Like climbing a hill hardest near the top of the peak. Next week just 60 miles...no injuries!

15.5 miles double run

10.5 miles morning on the trails with Jeff into port and back, having trouble on the hills legs very heavy. 78:44(7:29miles)
evening easy 5 miles on the road in 38:25 4 X 50 sprint drill within run
at 90 miles for 6 days 10 miler tomorrow and my 2nd week of 100 miles is in the bank