smally

Family etc no time to run the 22 miles so I will switch to next week, I swapped next Sunday's 8 mile goal pace to today and added a double run later in the afternoon with hills.

8 miles - 51:43 (9.2 on the tm for 4 miles then played a bit for the last 4 miles 9.2 for 2 mins then 9.6 for 1 min) - good workout.

Took Julian to hockey then ran when Elliot had a nap.

6 miles @ 6:52 pace with 7 * .3 / 3% incline. - This was also a good workout 2.1 miles of hills at 3 hour marathon pace.

58.5 miles this week, no long run but lots of quality runs, nothing over 7 mins miles for any mile.  Next week 22 miles easy but that never happens then progressive long runs.

Cold symptoms last night but nothing in the morning.

Superset today.

2400 (5:56) 800 (5:49) 400 (5:39) No breaks between.

Felt great but I had a twinge in the right hamstring so I decided to not repeat this but run two 1 mile repeats @ 5:56, about 2 mins tops break between the mile repeats followed by one 400 @ 515 pace.

If Julian does not have hockey I may run 6 miles easy if I feel up to it for extra miles.

Weird run, suspose to be 6 or 8 easy at 7:15 but of course I never seem to run over 7min miles anymore.

4 miles at 6:52 with 6 hills - .25 times 6 @ 3% grade.

Took a break, catching a cold, hamstring a bit of a tweak from speed etc.  2 - 3 mins.

Then ran 2 miles with 4 steep hills for 1 min each at 7% grade at 8.8 pace. 

Going to run my other easy run this week with hills, going to run as many hills as possible here on in to Boston.

OHL skills competition last night, late night and had 2 beers which made for a tough sleep with the begginning of a cold.  Have hockey tonight at 1030 and its playoffs so I was not sure which run to do.

I was surprised for how good I felt today.

1 mile warm up 7:15

8 miles - 51:47 (6:29 avg), I added 5 one minute strides at 6 min pace to change things up a bit.

1 mile with 1 percent incline at 6:56, 10 miles total.

Might try to nap, don't want to miss hockey tonight.

Easy run, felt great.

9.1 on the TM, (6:45 avg) - 40:37

Last .25 of every mile I would do a hill at 3% grade.

Long run tomorrow.

Sunny and cool, I think it was -7 when started running.  Went by quickly, wind was minimal but my face is wind/sun burned.  Was 136 at 13.1, picked it up after this a bit and ran a solid 6:19 mile 18 - 19.  Glad to get it in on a friday, relaxing knowing you don't have a long one left.

Avg 7:13 min miles.

Feel pretty good after the 21 miles, I wonder what I would feel like if I tried to run 21 miles @ 6:52's.  Hope to get at least 10 and maybe 15 tomorrow which will be back to back higher than normal mile weeks.

Today I worked and family day so I snuck 5.5 on the TM.

Ran with G from his house, rest of the family went for a nice walk. We took it easy, slippery at places, G fell and hit me in the jaw, funny but at the same time scary. Stiff with the left calf and really did not have much desire to run fast, must be tired. Great week, 65 miles or so.

7:20 avg

Got to work today and felt no energy so I decided to go home and run at home plus I had some bowel problems again, weird for me.  Anyway I had 7 one mile repeats on the schedule and there is nothing like getting that done on a Monday to start the week. 

Instead of going 5:45's I put the TM on 10.1 which is 5:55, I decided to do at least 3 miles then do the one mile repeats.  After 3 miles I decided to keep it going with a few pick ups at 10.5.  I was really proud of the effort and actually felt like I could of ran at least to 7 miles at that pace.

6.2 - 36:46

mad at myself, I promised I would run easy with no watch but of course I put the garmin on, its like there is 2 runners in me.  I have trouble relaxing and enjoying running, instead I concentrate on making all the numbers for 2:50 marathon program.

Today I wanted to run easy on my regular Beach Grove 10 mile route but it was too wet so I started running all over the place which was really frustrating then to top things off I told myself that I had to run under 7 min miles, more stress.

You would think after running a 36 min plus 10k the day before I could take it a bit easy but instead I was jumpping puddles and running all over the place not relaxed.

9 miles - 6:58 avg.  Windy and lots of puddles etc.

Needed to vent on myself sorry if anyone had to read this.

Have hockey tonight so I decided to pick the easier of the 2 runs on the schedule, boy was I wrong.  7 miles hills with 4-8% incline sounded easier than 9 miles easy because it was shorter.  This was a tough workout.

I made sure that I ran half flat and half the run between inclines 4-8%, I think the longest was half a mile at 4% and at least 3 times 1 min. @ 8%.

I ended up 49:31 which accounts for the slow startup.  This was a great workout, every hill I did I thought about the hills in Boston.

1 mile warm up 7:07 pace

Ran 20 mins alternating 1 min between 7:07 pace and 5:25 pace.

cool down .5 of a mile at 6:27 pace.

cool down .5 of a mile at 8:30 pace.

Long tomorrow

Great effort today, first progressive long run.

12 miles at 7:15 pace exactly.  Most of this was into the wind, I thought to myself even if I don't speed up and make this a progressive run I will still be happy with 7:15's.  It was a bit chilly but rather nice, -1 degrees with probably 12 mph wind at most.

I added a couple new songs last night so it helped when I was at mile 12 to give me a boost.  I promised I would not look at my watch/pace until 3 miles in.  I ended up running 6:48's for the last 5 miles.  As soon as I got home I went down stairs did not change and ran half a mile on the treadmill at 6:50 pace at 5% incline thinking it was heartbreak hill eventhough it was only at mile 17.

12 MILES - 7:15 pace

5 MILES - 6:48 pace 33:56

.5 mile on tm - 6:50 pace at 5% incline.

Park Hyatt in Toronto.

3 miles 6:40 avg.

Toronto on the Treadmil at the Still Water Spa.

Terrible sleep, meaning none.  I don't think I slept more than an hour and maybe 3 hours the night before, later dinners and wine I guess.  First time in a long time with no kids and I can't sleep.

Great run felt good considering. 6 miles 39:24

Great speed workout today.

2.5 miles at 10.3 (5:48 avg)

1 min break walk

1.5 miles at 10.3 (5:48)

1 min break jog

1 mile (5:48)

3 min break/jog

.5 mile (5:40 pace)

Good effort.

6 miles at home on the tm, did not feel like doing my 8 miles hill workout today.  So of course instead of taking it easy I ran 6 miles hills 6:50 pace but did a minute hill every 3 minutes of flat running so I around 13 hills.  5-6 incline at 6:50 pace avg.

Funny because I eat lunch right before the run and at the end of the run I was still stuffed.  I laughed while running and said there is no way I can feel like I do for the first 6 miles of Boston.  You can always find the positive in a run!!

3.1 - 17:31

Hockey tonight so I did a short speed workout.  The workout on the program called for 20 mins alternating every 30 seconds between 5:15 and 6:29 but I decided to try and beat my 5k treadmill record of 17:49.

I did not worry about changing every 30 seconds.  I started at 10.5 thinking I would go down to 10 for recovery all the way to 3.1 but instead 10.5 was my recovery and main pace with a bunch of 11 which I don't even know what pace that is.  To my surprise I had great control and felt like I could have at least gone another mile or 3.1 depending.

The start up on my TM is not as fast as I would like it to be because it took 14 seconds to get to 10.5.  I wonder how long it takes to get to that pace on the road?

Short run, playoff game tonight so I am hoping this short run gives me extra legs for tonight.

6 creative miles.

some speed and 3 half mile hills at 5 %

8 Hills today - 54:59 (6:52 ish pace)

total incline miles 5.25

nothing too challenging

- did run 3.25 miles at 2 % incline which was quite comfortable.  Ran a few quarter miles at 3-5 incline as well.  The very last quater mile I ran at 6 % incline at 6:37 pace, fun.

No long run this week but will probably get at least 13 in with a good push for the last 5-6 miles.

10 miles 106:22

Good run, alternated between 6:52 pace and 6:27 pace.  Had to go to work or else I could have kept on going, nice feeling.

Rest day, eat too much Saturday so I had to do something.

1 mile 7:15

4 miles 6:39 avg

1 mile 5:58 avg

1 mile 6:45 avg

3 miles 6:59 avg

108, some hills as well.

Great speed run today.  Did not run out of control at all, I would run between 10.5 and 11 but more at 11 this time around, 10.5 felt so great after the 11.  At the end I pushed it a bit to 11.5.

PB on the TM at the gym - 17:17

Should have run outside today but I just wanted to run with a favorite pair of shorts and no shirt, felt guilty so I decided to make it a worth while run on the TM.

6 miles - 6:52 which is 8.7 on the TM, this felt easy and part of me wanted to run the entire run at that pace for 13 miles but I knew I need some Threshold miles.

Next 2 miles I ran 5:52 avg, quite pleased with the effort seeing I did a speed workout yesterday. 

I went right down to MP 6:52 for half a mile and then did the last half mile at 5:55 pace.  I should have hung on for another mile at MP for an even 10 miles but I will save that last mile for tonights hockey game.

9 miles - 59:27

First rest day since Jan 19th.  Had a health presentation so I had to miss which is ok the day before a long run.

Solo long run, started at 9:45 similiar to Boston's time.  Weather was 6 degrees, misty and started to pick up with the winds from the NW which was ok because most of the first half of the 20 miles was into the wind, the wind said it was 25km and gusts up to 40 which I really only felt once for about .2 of a mile, felt like a kyte.

The plan was 12 miles 7:15 then run the last 7 miles around 6:40.  Of course I decided to do something a bit different.   Decided to break the run down into two 10 mile runs.  First 10 miles I wanted to be around 7 min miles and then negative split the last 10 miles.

10 miles 109:50

10 miles 108:35

The key to the run was not to feel like I could not take another step passed 20 miles but to vision that I could run another 10 k if I had to.  By thinking this way I actually finished quite strong because I knew that it was not the end of the race at 20 miles and that at 20 miles I want to feel fresh in Boston regardless of hills etc or at least know that I can run 10 mor k at 7 min or under pace.

Happy with the effort because I worked hard taking advantage of the wind and bearing down when the wind was in the face, I also kept telling myself that I had a bit more in the tank if I really was racing, I wanted to run comfortable and I think I accomplished this.

12 tmes 200's hill repeats

all at 6 min mile pace on the TM at 10 incline.  Basically 45 seconds each repeat.