smally

Wanted a quick run in before the we left Florida, had a quick pace so I ran 5k fairly hard.  19:53, nothing like before the injury but I am sure I can shave it down again.

Got in at 1am, sleeping at 3am and patients at 8am, going to run 6 easy at lunch on the tm, cold here today in Windsor.

Back from Naples, it was cold and windy last night and our flight was delayed, 3.5 hours of sleep and back to the office to see patients.  Ended up bailing on the -11 weather and decided on the gym.  Watched the Canadian Junior hockey game at the gym, nice treat.

3 miles at 7:30

3 miles at 6:50

.5 cool down

Very cold out therefore went to the gym.  4 mile repeats today with 45 second light recover in between.

miles were 6:50, 6:40, 6:40 and 6:25.

Felt good for a TM, never can run as fast as I can outside for repeats.

16 progressive tomorrow so I took it easy and ran 7:15 on the TM, lots of fun as I watched the Canadian junior hockey whip the US juniors.  Should get some feed back from this entry.

Looking forward to the run tomorrow morning.

16 progressive.  9 @7:30 ish then picked up to 7:00's for mile 10,12,15 and 16.

Had a stitch for mile 16 so I did not make the 7, 7:50.  Still can't believe how much it takes to get back your fittness from a 8 week injury.

Today was an off day but I jumped on the TM before a family outing and ran 20:24 for 5K, felt strong and running that pace on a TM means I'm probably close to the 18 min days for an outside 5k.  I feel that I am finally getting back some fittness, looking forward to this week which has some good runs:  10 progressive, 8 * 800's, 20 long, and a couple of easy 8's.

Happy running

8 times 800's.

307,304,309,306,304,302,258,258

Was told to try and keep them around 310 for the first 4 and then down to 3 for the last 4, I like training this way, stronger at the end.  The last one was into the wind for .4 of  a mile, felt good to get a good result at the end with a challenge.

I made sure that all intervals between were under a minute of light jogging for recovery, this is key according my online coach. 

Starting to get it back.

Little tired from 3 key runs in a row.

3 easy @7:40 and 3 at 7:14

Hard to run today, with Sadie and Elliot.  Ran 4 on the TM and did pushups and situps.  Hockey game at 830pm so a bit of x-training.

10 Progressive Thursday and 20 miles on Saturday morning.

10 miles progressive: 3 @ 7:26, 4 @ 7:17 and the last 3 @ 6:49

cool and windy, good effort.  Love having a good run and and then seeing patients from 2-6, I have so much energy. 

4 easy Friday and 20 miles Saturday morning.

no watch, 20 miles tomorrow.

Long run with G, little nervous because its been awhile.  Goal was to run it nice and steady and finish with no injuries or stitches and feel like I could keep going at 20 miles if I had to. we need 7:28 max. to run 315:59 and qualify for Boston.  Hoping to run a marathon on the 16th of Feb to qualify.

Totals:  20 miles - 2:27:18 - 7:22 avg.

I lapped every 3 miles and wanted 22:30 for each set.  Here are the splits:

22:14 - 21:56 - 22:09 - 22:03 - 21:55 - 22:14

Last 2 miles were 7:28 and 7:16

The great news is I knew I could pick it up the last 2 miles but G was having a bit of trouble so we worked well keeping him on pace.  He has a lot of strength in these situations and had a great last mile.  I am going on too much about this run but its nice to know that if we could of run almost 8 min miles and qualified for Boston if we finished the last 10 km and I actually felt like running sub 7's at the 20 mark. 

Nothing like the day of a long run, had so much fun hanging out with the kids. 

Happy running.

off, rest day, little sore on the quats from the long run.

6 * 1200's

with 1 min recovery @ 7:30, the 1200's were done at 6:15

I think I was 33 min for 5 miles, good work out.

8 miles. 3 at 7:28

5 miles doing 400's (8), probably 6:30-6:40 pace with the recovery being 1 min at marathon pace 7:24

Good work out

neg. split.  Avg for the run was 7:22

3 (22:27)

3 (21:25)

6.2 @ 7:20 pace

Enjoying running outside, little sore from hockey last night.  Going to X train tomorrow and then run 16 Progressive on Saturday.

TM,

16 Progressive Saturday

16 Progressive today with my buddy G

156:30 (7:17 avg)

Temp:  - 7C, Windy 30km from the West.  Comfort level on the weather website said -23C

Here were the splits:

3 miles 22:14 (7:25) into the wind, almost packed it in and went to the gym

3 miles 21:48 (7:16) felt better to get out of the wind

3 miles 22:19 (7:26) mostly into the wind

1 mile 7:01 wind at back mostly

1 mile 7:21

1 mile 7:22

1 mile 7:05 pick up mile

1 mile 7:23

1 mile 7:13 surged up a decent hill, recover down

Last mile 6:37, careful here because of the cold and did not want an injury.

Felt good to get a good run in with the weather conditions.  Hoping to get in 22 next week and 18 Progressive the week after, then 2 weeks left after those runs for the Last Chance For Boston Marathon.

Happy weekend to anyone who reads this and remember that when your feeling great in a marathon or a long run, don't worry it will pass!!!

But the same goes for when your feeling crappy!!

***** New shoes today*******

just wanted to get the legs moving after yesterdays long run.

Julian's Bday today!!  6 years already

Cold out and time was an issue so it was easier to go to the gym.  Ran 4 at 730 and then picked it up to 658, 658, 640 and 633, cool down for .5

Was so excited to have my veggie subway but when I got to work I was swamped with pts.  We saw 9 new pts and at least 70 patients in the afternoon from 2-6, needless to say I did not get to half of the sub until after 4.  Thankfully Sarah ( my wife) was working with me this afternoon.

Still have 2 key runs this week, 22 miles and 10 times 800's.

Snow day, TM at the gym.

2 @ 7:24

2@ 7:19

1@ 7:13

1@ 7.08

right side a little sore, scared that it might be residule from the right femure stress fx.  Need to hang on, 2 more long runs and 4 weeks until my next marathon.

TM, 7:23 avg. for 6.2

10 times 800's tomorrow in the cold!!

Should have ran outside to do the 10 * 800's but I decided to go to the gym because of the road conditions (slippery)  Ended up running only 6 * 800's at 6 min pace (2:58) but the key was the recovery was only 45 seconds jog.  Normally I would not have too much of a problem doing 800's but when done this fast for me on the TM, it seems to be much harder.  Ran 1 mile marathon pace to finish.  Going to try and do some more running tonight.

Does anyone else have a harder time doing speed work on the TM, for example I can break 20 mins no problem for a 5k but the TM its very tough?

Last long run (22) before the marathon.

Quick easy TM run today, put on the movie 300, felt like I was floating!!

22 mile tomorrow, going to be cold plus it looks like my partner is not going to run more than 13, not sure whats up, he seems less motivated this week.

Ran 9 miles first then had to take a break to wait for G my running partner.  I think the hour break was a good training run as I thought it was tough to get going for the 12.6 miles I ran with G.

237:12  (7:16 average pace)

Things are looking good so far to run 315 for Boston. 

Weather was snowy, -6 and the wind was not bad, maybe 15km at best.  The traffic was bad.

Todd

TM, flush the legs from the long run.

3 @ 21:57

3@ 22:09

3@ 22:00

I think I was 7:20 average.  Really trying to put my head into marathon mode now, less than 3 weeks away.

Could not fall back to sleep after Elliot's bottle at 5am, ran 4.5 easy on the TM, not all that fun.

Ran 5 times 1 mile repeats at lunch.  All intervals 45 seconds to a minute.

6.21, 6.20, 6.15, 6.22, 6.20

mild out today, south wind 23km/hr.  Felt pretty reserved for the most part, I ran mostly into the wind on the last run, tough and started to cramp up but I was not going to stop.

40:50 for the entire run 6.2 miles

8.1 - 8.2 on the TM, easy run watched a video about our Insight machine in our office.  I figure I should do some productive work during my easy runs.

At the gym today.  Ran beside Brian (brian to run) He is great energy and so positive to be around.  I am excited for his first marathon and I know he has the potential to run at least 320 if not better.

Today I ran 6.2 between 7:30 and 6:40, mostly easy though, little sore from hockey last night.

TM, 22 mins for 3.

Long on Sat.

19 with G.  -2, south west wind 20-20km/hr.  Little slippery at times but overall not bad.

2:19:30 (7:20 avg)

Surge up the hill on mile 18 was fun and we ran the last mile and a half at 6:25 which was a nice kick home.

2 weeks until our marathon, not sure if it will be LCFB marathon or the one in North Caralina depends on weather.

Fun run today.

3 on the TM, needed a quick sweat before Elliot's baptism.

Had a lunch meeting today so I only had time for 7 miles.  Ran at the gym on the TM.

Ran @ 8.1 - 8.5 for my recovery for .25 miles

Ran @ 9 - 9.5 for a quicker pace for .25 miles

Then the last 2 miles I ran at 6:30 pace, total for 10k was 42:10

Recovered for the last .8 miles at marathon pace.

I guess what this means is I am too bored to run at a steady pace so I turned it into a creative type of marathon pace/tempo run.

800's today, weather was perfect for a marathon.

I made sure my breaks between the 800's was a light jog recovery that was under 1 min in length.

3.08/2.58/3.04/3.01/2.54/2.59/3.01/2.56

I could have pushed harder but I wanted the last 4 to be faster and I am less than 2 weeks out for the marathon so I would hate to have what happened to me 3 weeks before Chicago.

22:10 3 miles

21:40 3 miles

Just wanted a quick sweat today, hockey tonight.

2 miles @ 7:30

2 miles @ 7:19

2 miles @ 7:03

2 miles @ 6:18

Turned out to be a good little workout on the TM, roads were slushy like Brian to run mentioned.  I was going to bail and run 6 easy but Brian motivated me to pick it up and do a type of progressive run which I had on my schedule anyway.  He talks about how I motivate him, its the other way around!!

Need to figure out which marathon to run next weekend, either Last Chance For Boston or Myrtle Beach, Myrtle is sold out but I phoned and left a message and they are considering.  If anyone has any comments I would appreciate them.

Happy trails

4 easy @ 7:20 pace

3 @ 21:27

3 @ 21:44

3@ 21:44

3@ 21:23

7:11 avg, 1 degree, 20k wind from the south which seemed to pick up at the last half of the run.  We are running Last Chance For Boston next weekend.  Roads were a bit slushy which was not perfect for traction.  We will probably be closer to 22 min for our 3 mile splits next weekend hoping to save a pick up after mile 18 - 21.

crazy cold out ran on the tm.

little nervous about Sunday

5 times 800's was set for tomorrow but for some reason after talking to Brian after he just finished his run I decided to get it done today.  Felt fast today, nice confidence heading into Sunday's marathon.

800's @ 6 min pace for 4  (recovery was about 1 min or less around 7:30-45 pace)

Last 800 @ 5:39 pace

Recovered with a faster than marathon pace, finished 5 miles at 32:50

Thanks Brian for the motivation!!  And on your easy runs you always want to train yourself for somewhat of a negative split.

6 starting at 8.2 on the TM, increasing by .1 each mile and at 9 for the last mile.

43 mins, anxious for Sunday.

Did not feel right so I stopped, stitch right side and I felt today was a good day off seeing the marathon is Sunday.

Great run.

3-21:34

3-21:47

44:48 for 10k.  The roads were at least 40% covered with snow and ice where I ran.  I ran close to 1 mile loop course like the marathon will be on Sunday.  It was -4 and felt like -12, winds 30km gusting 41 and I was wide open so it was great to run 7:13 average with relative ease knowing the conditions will be better this Sunday at least I hope.

3.3 on the TM, feeling a bit stuffy will nap at lunch or at least rest up.

Ready for Sunday's race.

Rest,

Travel to Dublin

LCFB marathon.

On pace until 20 miles, started to slow, decided to make it a long run as I had nothing left.  I started with a stitch right side at mile 2, fought it the entire race.  Eventhough we decided to pack it in our pace at 21 miles was 7:30 avg.

I guess I could have kept going and maybe it would have subsided but the stitch was there from mile 2 and my pace kept slowing.  This was not my spring marathon and I did not want to kill myself for a 318-320 marathon and waste a week of training trying to recover.

Great opportunity, bad luck with the stitch but learned a ton. 

LCFB is a marathon that I will never run again, 26 one mile laps is not my idea of a marathon.  There where 4 turns which equals over 80 left turns, crazy.  The other problem was having to pass people either shouting "on your left" or splitting between 2 runners.  There was  a 5k, 10k, half marathon, relay marthon and of course the marathon, too many runners and too many turns. 

No excuses I had the opportunity and if I had no stitch I think I would have run 315 but for some reason both G and myself did not have it.

Can't believe how tough this was yet our long runs where just as long and faster pace, I guess you never know.

Rest, sore from the marathon.

Right side and quads.  Probably the 80 some left hand turns.

Head cold, decided against running.

steam shower, nap, busy, saw 130 pts.

Rest

Good to be back.

No sign of a stitch, quads much better. 

7:20 pace

TM, 43:30

Fractured my sternum in hockey last night but it only hurt for about a mile of running.  The hard part is adjusting pts. 

During today's run I had a stitch again, legs where rubbery, sternum was hurting and I was a bit late for work, I used all of these distractions and thought about being in the last 10 k of a marathon.  I need to get tough for situations like this so I can keep on going  on the final stretch.

3 TM, feeling crappy today.

21:19

Great day outside, G had to cancel our long run of 18.  I was fine as I have had a tough week physically.

Ran 12 miles 127:17 (7:16 avg)

If only I felt like this last week, no stitch, great run.

Will run 12-15 tomorrow with G

9 easy, 3 on the TM before church felt crappy from last night.

6 watching the Devils on TV, easy 8.2 on the TM, seemed easy.

Did 800's today, its suspose to snow so I wanted to get the speed work done today.

SW 20-25km wind, minus 1, wind chill -7

309/258/259/257/303/258/254/254

Solid run considering I was running around the pond and all over the place.  Rest was varied from 30 seconds to 1 min.  A few times I walked for half of the rest.  Eg. walked 20 seconds then jogged for 20 seconds and started a 800.

Accepted today for the Rome Marathon, looking forward to a vacation.

Snow day today, ran beside Brian always more fun.

3 @ 724

1 @ 703

1 @ 640

1 @ 610 (avg)

1 @ 720

Good negative split run.

Hockey tonight

6.2 on the TM at lifestyles, 41:39

Godd run started at 8.6 all the way to 9.5 at the end.

4 easy @ 7:20 with 1.5 incline.

22 miles tomorrow, snowy!!

Lassale with G,

7:30 avg. 18.5 miles 217:45 or something can't remember exactly.  Neg. split by 1 min on the back 9 and it was mostly into the wind on the way home.  Very stressful run at times because of running on main roads that were the only roads cleared of ice and snow.  Lots of drivers thought we were nuts and some actually made sure to make us uncomfortable, scary at times.

-2, feel factor was -12 and the wind was chilly coming from the north 20-25km.

Good run over all.

Easy run around 7:15 avg.  Cold wind from the North mostly into the wind coming back, neg. split probably ran 6:40 the last mile.  Felt good to not take a garmin and watch the pace.

1:14 total time.  Felt good after yesterdays long run, need to be careful as I feel a touch of something with the right upper leg but I am sure its not related.

Going to start to taper for the Rome marthon.

22:20 - 3

22:07 - 3

7:24 avg.  Felt very heavy, too much close therefore uncomfortable and windy.  Should have taken a rest today with all the miles Sat and Sun.

Hey Bri, good run this weekend.  Sure glad I did not attempt a marathon today.  I think a lot of PB's are just chance that you feel right on the day of the race.

Too icy outside, felt great this morning eventhough I wanted to take the day off.  TM at Lifestyles.

3 @ 7:17

3 @ 6:49

2 @ 7:05

56:30 for the run.

Rest day, can't stand not running.  Hockey tonight

Felt off for the first 4 miles so I stopped and did some stretching, core work and pushups.  Decided to run 2 more miles after that.

4 @ 7:20

2 @ 6:58

Played hockey last night at 1030, we only had 6 skaters, Played the entire game, we needed to win but they scored with less than a min to play to make it 2-1, we out chanced them, frustrated but fun to almost pull it off.  Did not get to sleep until 1:30 so maybe that is why I felt sluggish.  Right groin/leg was off, need to rest up for Rome.

Brian if you read this, great run, keep it up.

6.2 - 44:02

Good neg. split.  Less miles is helping this week.

TM lifestyles with G.

3@7:24 with .5 incline

3@ 7:00 no incline

2@ 7:24

2@ 7:10

.75 easy beg and end.

TM at lifestyles with G, watched hockey.

7:12 avg for 7 miles.

1 mile was warm and cool down.

Could have run and run today, beautiful day.

7 @ 7:25  decided today that I most likey will not try and qualify for Boston when running the Rome marathon, I really don't want to be crazy sore while on vacation.

If your reading this Brian, great run today.

7 on the TM, easy run. 7:12 avg.

6 miles 43:00

Ran by Mark, feeling pretty good.

30 mins, have to pack etc.  Did not feel the way I would want to start on Sunday, get it out of the system.

Flight is at 8pm.

wanted to run on the hotel TM but some French lady would not get off and there was only one tm, she was doing 12 k which probably would have taken here 12 hours, frustrated becasue I am exhausted and I wanted to get a quick 3 miles in before hitting the hay.

Oh well, only Europe.

great day in Rome, tons of walking, not stressed at all for tomorrow.  Expo was way out of the way but rather smooth.  Rome is an amazing place and to be honest I am excited to get the run over so I can focus on the rest of the vacation.

My prediction is an easy run on myself and finish around 330.

26.71 on the garmin, lots of turns and I studied the course.  Some people ran almost 2km more on thier garmin's.  327:14.  At 26.2 I was 323:01, I was a bit dissapointed so I had no desire to sprint in to the finish.

3 @ 22:17 - crazy start, so many people to deal with, 15,000 runners but Chicago was not a problem.  The first 2 miles were quite stressful.

3@ 21:26 - felt good, settled in.

3@ 21:39 - although lots of coble stone etc, I thought at this pnt that I better ease a bit and settle in for awhile.  But of course as things were looking good I started to deal with my right side stitch.  It was not like Dublin at all but I had to keep blowing out quick breaths to get rid of it.

3@ 21:16 - Obviously 7:05 pace was pretty good but I don't remember much.  I do remember saying to myself after I left the 315 balloons (pace team) that maybe this is the day.  It was weird because I really had a gut feeling that I would not run under 315 today but at the same time I was sure at this pnt I would accomplish it.  I do remember the wind was picking up but it was very nice for temp.

3@ 22:16 - 7:24, 15 miles is where the pace team was catching me and instead of running my own race I let it bother me and started to panic.  I need to learn that I could have set back and tried to regain my composure but I stressed and I think at the end of 15 I finally had to stop.

***  Instead of thinking I am done for running under 315, I need to be more aware that I was well under pace and maybe a quick 1 min walk and a few mins of regaining pace could have helped me but I started to panic and had many walk breaks because of the pain in my side.  There is nothing more frustrating than this during a marathon because your legs are ok but the stitch is unbareable.

3@ 24:37 - can't recall how many walk breaks but at the end of this split I knew I had to run the last 8 miles in 1 hour to make it, which is a cake walk on a regular lunch day but not with a stitch.  I made the best of it and then set my goals on finishing.

I am proud of the last 3-4 miles because I had to run huntched over while breathing out, I decided to not walk anylonger and just get it done, no idea of the pace but it seemed like I was running like a turtle.  The good thing is I did not sprint or even try to run fast for the last mile as I knew it would only make me more sore for the rest of Rome so I jogged in to the finish.  I think 327 is respectable considering the pain I was in for the last half.

I need to figure out this stitch thing because I don't know what I am capable of until I run a marthon without it.

flushed my legs from the marathon, real slow, felt better after 3k.

Todd

5 miles, still quite sore but much better than yesterday.  Tons of walking in Rome, I would guess easy 10 miles a day.

Feel better this morning, Wed.

Walked a lot today in Rome probably around 10 miles.  Ran in the hotel, 5k quite quick 21:30 not bad for a wed after a marathon.  I think I should have taken off Mon and Tue but becuause of the 323/327, bonking on Sunday I felt guilty. 

Can't believe all the walking in Rome.  Miss the kids a ton and looking forward to getting home Friday.

am and pm run

5k both times with a cool down for 3.5 miles times 2.

2130 each 5k.  Legs are better, last day in Rome had a blast.  Leaving tomorrow at 10 am can't wait to see the kids.

Tomorrow off and 10 miles Sat and Sun.  Next week is the 30k aournd the bay.

Just got home, 19.5 hours of travel hotel door to house door.  My right foot is sore from all the walking, sure it will be fine.

Wanted to run 10 miles tomorrow but it looks like a 6 mile TM run and more on Sunday.

6 miles this morning at 5:30am all messed up with the sleep cycle.  Felt great during the run on the TM 43:20 nice and easy foot was ok.  Just finished shoveling the snow beautiful day but impossible to run on the streets.  Will hopefully run 10-12 tomorrow morning.  Over all its been a pretty good recovery week after a marathon and especially a tough marathon where I was in lots of discomfort.

10 miles 10:19, felt great beautiful Easter morning.

Church and brunch at Essex with my parents.

Great run Brian careful with recovery this week.

10k - 41:22

First mile at marathon pace 8.2 then alternated between 8.7 and 9.4

4 @ 7:05 was going to take the day off but had time to get a quick run in before the afternoon shift. 

Brian thank-you for listening to your body a couple days off  this week are so important for your recovery of torn muscle fibers.  I would take Sunday off before your next long run on Monday.  Monday should be no longer than 13 miles, I would treat this run more like a race meaning run your goal pace.

4 in 29:10 with 3 incline for .2 times 7.

Taking it easy for Around the Bay this Sunday.

Ran 3.1 miles on the TM at lifestyles 19:49, started I think around 8.7 and decided to pick it up, had the stitch not bad most of the run but wanted to test it.  Took a break to do pushups etc for a few mins and then ran an easy marthon pace 3.1 just under 22 mins.  Felt easy after the tempo run.

Should take Fri and Sat off to rest for the race Sunday.

4.3 in 30 mins.

Alternated between 8.3 and 9 each half mile.  Feeling ok.

Rest day, waterpark with the kids. 

Did not care about the race all day actually had 3 beers as well, no pasta as I selected salmon instead, slept well.

Almost missed the race, 30 secondso to spare in the line up but again no stress I knew we would make it, I had to run a few red lights!!

Ran controlled almost the entire race until about 5k left, the hills were starting to play a factor.  The last hill was awesome I could not believe how big it was, the problem was the wind after the hill for the last 3k, was tough to hold under 7:15pace I don't know but I think we were slowing a bit and I did not really care because I kept saying to myself hold off because of the marathon in 2 weeks.

It was a fun weekend with the kids and running the race with G, there were times when I thought a bit negative but for the most part it was a good experience and a decent time especially with the hills.  The bummer was all runners under 215 received silver med's and we ran 4 seconds over and where roped off and had to settle for bronze, funny.

Official time was 215:04

Splits every 3 miles:

3- 21.34 (7.12)

3- 21.47 (7.15)

3- 21.30 (7.10)

3- 21.30 (7.10)

3- 21.37 (7.12)

3- 21.47 (7.15)

The last .7 of the race I forgot to press stop so I wish I knew what it was but I often do that when I cross the finish line.

This race was dedicated to Dr Richard Boyd

Not really sore, calf muscles a bit sore.  Ran 5 miles 7:08 pace decent after a 30k race.  Will have to taper well the next 2 weeks.

41:36 today at home big neg split.  Felt good.

10 miles 109:34

35:23 - 5 miles

34:10 - 5 miles

Weather was awesome, cool and sunny little wind.  The wind though mild was into me on the way back which was great seeing it was a neg. split.  Need start to rest up for Toledo.

6 miles outside in the Tecumseh area 7:07 avg.

Tired today probably lack of sleep and not to motivated to run on easy days with the marathon around the corner.

3 at 8.3 with some 3 incline throughout. 

10 tempo tomorrow with G then taper for next week.

Lasalle with G this morning, weather was perfect nice and cool with little wind.  We wanted to run 109ish so a bit like a tempo run.  G had a stitch and I decided to keep a good pace going.

5 - 33:59 - 6:45 avg

5 - 33:07 - 6:40 avg

107:06 - 6:42 avg

My garmin was not working with the proper pace and time but I knew it was keeping track of the proper miles and calculating the the right pace when I hit the split.   I wonder if it was working that I would have been able to give a little kick so I could have run a sub 107.

G although did not eat enough for breakfast and had a stitch and still ran just under 109.  I would love to break 107 this year at the Crim only problem is the humidity and the hills.

4 on the TM this morning, G could not make it in the am and I was a bit hung over from a wine charity so I decided to do a quick 4 before church.  What a perfect morning for a marathon.  Ran well this week need to rest up for Sunday's race.

8 miles 7:15 avg.

windy but very mild close to 70 which seems like 80 compared to what we are used to.  I am hoping the wind is not a huge factor this weekend in toledo.

todd

rest

Tecumseh run.  Wind says 34km and it felt at least that if not more.  I am concerned I won't be able to handle wind like that for 26.2 miles on Sunday.  Today I did not try and pick up with the wind or go too hard into the wind, I avg. 7:21.  45:37 which is slower than I would want to be for the first 10k of a marthon.

Need to chill and just go for it Sunday.

6.2 - 40:06 TM at Lifestyles

Little bit ticked because I can't run the marathon Sunday, number of reasons.  Looked at the weather and it looks terrible anyways.  Bit of a cold last night from the lack of sleep and lots of patients have been sick. 

Won't allow myself to be sick.

Made my training program until Mississauga on May 11th, wow, I'm hard on myself, up for the challenge.

all 3 kiddies this morning, snuck 4 miles on the TM when Elliot was sleeping.  8.4, 3 mins then 1 min incline avg 4, ran the last minute hill at 10.  Total time was 28:30

Took Julian and Sadie to the gym, did a quick 6 miles still fighting a cold, sucks.  Tough week, glad I am not running Toledo sick tomorrow.  Will attempt a long run tomorrow with G.

13 miles total today, 8.5 at the gym with G, he did not want to run in the snow etc this morning.  I was not into it, ran 2 easy slower than ever 7.5 and then ran something new for the TM, 7.7  for .75 then 9 for .25 until 6.

Ran a bit at home in the afternoon, had the kids so I had to get off and on  the TM a couple times, was going to run 5k fast was at 1.5 miles at about 9.1 avg when I had to stop and help Sadie take a poo, funny actually.

Good choice to skip the marathon with the weather, cold, kitchen and lack of parents to help out.  Going to try and have a big week.

10 miles 113:15

7:22 first 5 miles

7:15 last 5 miles

Sick of this cold it can't be helping my runs, I felt a bit off today but told myself its good to run feeling crappy.

Brian, proud of you for not running, trust me it will not hurt you.  You could go another week and not loose any of your recent gain it will take you 3 runs to feel back to your improved self, trust, trust, trust me.  This week could make or break your marathon!!!  They say you start to loose your gain after 3 weeks of not running and at that its not total loss.

For my injury 8-10 weeks was tough but I was ready to run Chicago and I had not run for 2 weeks at all hoping my injury was healed lucky for Chicago my injury was not healed or I would have eaten that course up!!  You know what I mean.

8 times 800's speed workout.

Felt crappy today and the weather was awesome but I was drained so I slept/rested at lunch for a couple hours and decided to miss my run.  Got home tonight with no intentions on running, I ate dinner with a beer and even a couple cookies.  Then the kdis wanted to play wii for a bit so I went downstairs and the TM was staring at me so I put on my flats and started running, I decided to run a 800@ 10 andd that felt good so I ended up running just after dinner 8 times 800's all at 6 min pace with 1 min recover @ 7 between, I think I ran 5 miles this way in just a bit over 32 mins.

So you never know how you will perform until you start running.

Trail, Greenway, beautiful morning.  No garmin today deserved this after the unexpected 800's last night.  I would guess it was a 7:20 avg with a decent neg. split but who really cares.

5.6 miles Tecumseh hill.

Did the hill workout which I have not done since before Chicago, I used to whip up that hill, tough today because I am not use to it.  I ran to the hill and did 6 repeats in a row.  All the up hills averaged around 7:20 (142-150)  Will improve on that once I start my summer training.

easy 5 miles on the trail 7:12 pace.

felt a bit of discomfort on the left ankle, sure its nothing.  21 miles tomorrow.

was going to run 20 today 5 out and back home for hydration and then repeat but during mile 3 we decided to run 16 today and then 16 tomorrow and then do our long run 20-22 next weekend which will be 3 weeks before the Cleveland marathon.

The wind was directly into us going out and then we picked it up on the way back but it started to get pretty warm, it was still a decent neg. split.  G started to fade, actually a bit dizzy due to no water so we took a short cut home and finished at 15 miles.  AVG pace for the run was 7:11

Tomorrow will be a bit cooler but then again we are running in the late afternoon which we are not used to, I did not like the 1030 start today either.

Ran out of time to run the 16, would of missed family dinner etc.

Surged up the hill ran under 6:45's for the last 3.5 miles.

6 miles Tecumseh, felt a bit worn from the weekend but still ran 7:08 in control.

Keep thinking about Boston today.  Its funny how this year would of been bad timing, funny how things are meant to be.

Reg. for the Cleveland marathon today, excited.

8 times 800's today.  70 degrees and sunny a bit of wind coming from the south which slowed me a bit on 2 of the repeats, the last one was half into the wind and I managed to stay under 3 mins.

256, 255, 258, 307, 258, 305, 303, 257

I sure wish that the formula for 800's is what my best marathon could be with this particular run I would run by the looks of it a sub 3 marathon.  I know that I could not do this but hopefully I can squeak a 310 - 315 in on May 18th in Cleveland.

Most important about this run is the rest period between was light jogging and a couple times a bit of walking but less than a minute before starting the next repeat.

This is my 14th day of running with no breaks, I should try and take a couple days off this week to get ready for Sunday's long run.

Partly cloudy skies, winds out of the SW @ 4 mph and mild temps of 55 F.  (Copied that from you Brian)  Although I started running at 830 ish so I think it was at least 60 if not more. 

No intentions or idea on what to do today, this was my 15 straight day of running and yesterday I ran 8 times 800's.  I just started running and after the first mile I was 6:43 so I thought I would maintain a comfortable tempo pace for at least 6 miles.  I ended up running a PB 10 mile today in 106:33.

I made sure that I stayed in controll and did not push it or else the run was not worth it so close to a marathon comming up.  The last mile was fast but a little out of control but I knew at that pnt I could break 107 so I pushed it a bit.

It was a good effort today considering I was even considering not running today.

Good run today Brian I bet you feel like a million bucks.

Once again I was suspose to take today off and rest but I would rather do this tomorrow and Saturday before Sun's long run.  7:10 for the first 3 miles out and 7:28 coming back.  Pretty big wind today blowing at me on the last 3 miles.  44 mins total.

Checked the wind, 35km from the east and gusts up to 50km, now that makes more sense.  I did not know the actual speed so I am glad that I ran the last mile directly into the wind and maintained under 720 min miles.  It was really blowing on the way back.

.75 then .25 on the TM @ 8.5 then 10

27 mins total.

Rest finally tomorrow.

17 days in a row.

Todd

Day off today, but I did run back from the 12th hole at the end of the scramble, I bet it was close to a mile.

20 miles tomorrow morning.

20 today, garmin was not working very well so I am not sure what to think.  I felt I was pretty quick but at mile 18 the garmin was counting backward but seemed to catch up later.  I ended up running more distance than G yet his garmin hit 20 before mine did.  I so close to ditching the garmin for long runs.

Total was 228:30 for 20 miles. 

Rest day.  Don't like it!

Two 5k repeats.

.25 warm up

5k - 20:02

800 recovery

5k - 20:01

cool down home.

First run was into the wind and the second the wind helped.  Bit of a stitch with a mile to go or would have run 19:30 I think.  All in all I am happy with this run because last time I did this before Chicago my injury happened, I was really scared today especially so soon to Cleveland and the long run on Sunday. 

Crazy, crazy work day, could not run at lunch because I had a wellness talk I had to do for a company.  I saw over a 100 patients so I was pretty exhausted.  I ate crappy when I got home because there was no dinne ready, Sarah is in Florida and the nanny left me dry!!  So for some reason I got the urge at 10pm to go and run 3 miles before bed, slept well.

Wanted to leave the watch behind but somehow it found my wrist again.

114:06 - 7:15 avg.

Tried to pretend I was running a marathon therefore working on the mental game but I always seem to get ready to be done whatever the distance when I know I only have a mile left.  I did tell myself to not worry so much about the garmin because today I would look down at my watch and it would tell me I was going slow but I knew I was ok.  So I am starting to look at it less and less, only for my 3 mile splits.

Brian great job with the running!!

Rest day but had a window to sneak on the TM while Elliot was napping and Sadie was watching some tv. 

5K - 20:02  wore my flats.  Started at 8.5 for .7 then fooled around with 10 and 9 for the rest of the 5k.

10.35 miles

10 miles - 110:15 (7:01avg)

.6 cool down/warm up

Nice run did not push it.

G wore his garmin, I was FREE.  Next time he needs to leave it at home!

I think we were around 6:55 avg for the 7.4 miles.  Sunday afternoon runs are tough especially after cutting the grass, sunny and a unusual time for running.

2 weeks, time to taper.

45 mins exact - 7:12 avg.

21 km winds, gusty at times.  Tired need a day off tomorrow.

Rest

Golf started today won my first match on number 7, 2 up.  Shot 37.

Funny because we played 9 holes before the league and I was terrible and shot 47 glad I turned it around, will run a bit of speed tomorrow.

800's today on the TM, have Elliot and Sadie.

.1 at 8.4 then 800 @ 10 repeated this 3 times with a .1 break @ 8.1, decided to run 3 800's @ 10 with no breaks to finish of a 5k.

3.1 = 19:07

then ran the last 2 800's @10 with the .1 break at 8.1 total time was 28:30 for 4.6 miles.

Felt controlled good confidence run.  Looking forward to Cleveland and then working on speed.

Ran 30 seconds @ 5.55 and 30 seconds @ 7.04 on the TM at the gym pretty easy workout but I can see 30 mins being a bit tough especially in the summer on a track.

Tough to not run but I know a rest will do more now than an easy 6 miles.  I have done 2 back to back speed workouts and I feel fresh.  Cut the grass today and have Julian's hockey practice where I can skate a little bit with the kids while coaching.

Tomorrow I am going to run 6-8 miles mimicking next weeks marathon.

Baby stoller and Willis the dog, walk turned into a little run.

Greenway trail, pretty sick lastnight with a cold better after a coffee.  I will kick it by Monday.  10k on the trail, last mile was 6:29, 7:12 avg.

Sure glad I am not running Mississauga with this cough, one more week to rest up.

Tough day, still a bit sick, kids were off today but we made it.

3.5 TM just for a sweat 7:17 avg.

Tapering is tough, you start to question your confidence a bit.

warm up

3.1 tempo @ 6:25 - 19:56

cool down

REST,

GOLF TODAY, GOING TO TAKE A CART TO REST THE LEGS FOR SUNDAY'S MARATHON.

76, bogies on the last 3 holes

38 in the league, biried 8 and 9 to win the match 2 up.

4 miles outside bit of rain, 22km from the south.

7:12 avg, felt a bit crappy but better around mile 3 tried not to go out too fast for mile 1 simiulating Sunday, 7:05.

Basically done, hope for decent weather and rest up.  Will rest tomorrow and run 2 miles Friday maybe a mile Sat morning before we leave.

Taking the day off less than 72 hours excited.

3 miles today feeling rested, 21:28

Maybe a mile tomorrow before the drive.

Rest no time to run, leaving at 11 ish, expo and relax in the hotel.

I qualified for Boston!!  312:04

I ran 136:06 for the first half and 136:02 for the second half.  My predicted time was 312 at 10k, and 13.1 half way, at 30k it was 113:36 so obviously I was able to pick it up a bit in the end which makes me feel proud.  My goal at 21 miles was to pass 10 runners and I stopped counting at 25ish, I was only passed by 2 runners at 23 who were booking it.

There was a hill into the wind at 24 miles and after the hill which was tough, I started to realize that this was the race and I would make the qualifying time for Boston, I could not help but be emotional which felt awesome and I also knew it was helping release the good hormones and help me with the finish.

I had no desire to sprint the last half mile so I just took in the moment and enjoyed all the blessed things in my life, I was able to think about Sarah and all 3 kids and the fact that I was so proud of my accomplishment, I think this might be one of the best moments of my life and to be honest it had nothing to do about Boston during that moment.

I did not get my medal right away as I was hoping to see G cross the finish line under 315:59 but it was not his day and he finished a PB of 319.  I know he appreciated me sticking around for him and he knew right away that I qualified and gave me one of the purest hugs I have ever received.  I am so blessed to have G as a great friend and my running partner.  I look forward to our run in Boston and I am positive he will qualify for 09 and I will do everything possible to help him get there.

I hope nobody is reading my long blurb of my marathon but I want to write down as much as possible so I can reflect on my next marathon.

The week before I ran the least ever before a marathon:  A 4 mile tempo run 19:57 5k on Monday, Tue off, Wed 4 miles MP, Thur off and Fri 3 miles MP, Sat off.  We had G's pasta with tuna and a light dressing with a chicken breast, asparagus, avacodo and bread and a beer it was a nice meal, felt very calm.  It was a actually a 2 bedroom suite so I read a bit from the bible and some of my book Angels and Demons and I was out by 9:45, bathroom break at 2:30 and up a 5am.  2 small bagels with pb and little water before the run.

The weather, I need to stress less about it the week before it is what it is.  It was raining quite hard before the start had a garbage bag, it was 50 degrees and the wind was SW 6-10mp.  The weather really got better as the race started at one point there was a bunch of rays breaking through the clouds right around mile 8 and I had a faith moment and felt quite good.

As far as the race was concerned I will put it in the memory bank, I ran scared but controled as I have been humbled by the marathon a few times already,  I respected the race and ran with my head (feel), I know my heart was always there backing me up.  I slowly left G at mile 14, we talked about this on the ride down which made it less stressful because we knew that this was a possibility.  Once again he was such a sport during the bitter sweet moment at the end of the race, he really has a big heart.

Hopefully if anyone has read this I have not put them to sleep.  It really is quite amazing what we go through as runners, we are truly blessed.

What is so special is today is Elliot's 1st birthday and its a holiday in Canada so a day off is fun with the family.  Also I have never felt better as far as my body is concerned after a marathon but I will take a day off!!

recover/rest day.

Elliot's first birthday, little sore actually more sore towards the end of the day.

Still pretty sore but probably the best so far after 6 marathons.

Ran nice and easy and rode the bike can't wait to run, run again.  It was funny because I could not believe I avg. 7:19's and I could hardly run at 7.5 on the TM. 

Looking forward to my summer training and all the tough speed workouts that go along with it.

I feel pretty good for only the 3rd day after the marathon.

4.5 @ 7:15ish and .5 cool down.  Still a bit tired and sore but overall not bad.  I need to find a good 3 hour marathon program.

4 miles 7:19 then I started to feel a bit of right leg discomfort so I stopped and stretched and then did a light run home 7:45 and it felt better.  Will take tomorrow off for sure, I can't believe how much the marathon took out of me this time, however I was the least sore out of all of them.

I really want to start training again but I guess I should relax a bit, Boston is not for a year!  Need to find a fall marathon.

Day off, golfed Beach Grove 78 from the backs, 3 doubles, 2 birdies and an eagle on a par 4.

Its kind of a downer the week after the marathon, need to figure out the plan this week.

No real desire or time to run today lots of family stuff.  Ran 3 miles 22 mins before company came over, great night.

5 easy miles in the am with Elliot and the baby jogger, been awhile since I have been a bit hung over but nothing like a run to get you out of that feeling.  No watch just me and Elliot and all the birds and rabbits.

3 after dinner on the TM, 21 mins.  Felt a bit sluggish from dinner and all the food lately so I decided to do a quick run. 

Not used to the heat, no shirt weather.  Thought I felt ok but I kept checking my pace because I was slow, slow, slow.  I ended up running 7:40 avg for 8 miles.  Not a fun finish into the wind knowing I was running slow but at the same time it was nice not to have that feeling a week ago running the marathon. 

Once in awhile you need a tough run.

Tired from the Red Wings game last night got home at 12:30 and work came very early this morning it was a tough morning especially with all the new patients.

Went home to run on the TM decided to flirt around with some speed but nothing too much because of the marathon a week ago.  I ran for the first mile at 8.4 then picked it up for a min at 10, I kept creeping those numbers up to 9.5 for the break and 11.1 at the end to complete 5k in 18:51, I finished a mile at 8.8 which felt pretty easy, total run was 4 miles just under 25 mins.

I need to take some time to find a good marathon plan for the fall.  I feel like trying for a sub 3 marathon but I know this is probably not realistic at least for another year maybe Boston.

Ran the county this morning felt decent.

108:30 - 6:51 avg.

Wind was mild but significant, calf muscles are still a bit tight from the marathon.  I can't believe some friends take 2 weeks off from running after a marathon, I would go nuts.

Was going to take the day off but I had a time for a quick sweat before I cut the grass.  I jumped on the TM and alternated between 8.8 and 10.7 ran 19:19.

I did this after eating a huge lunch and felt fine, I quickly cut the grass 1 hour almost jogging and then rushed to work.  It was a crazy day today 5 new patients and over a 110 patient visits.  I can't tell you how much energy running gives you, its amazing.

Brian if you read this bike safe and have a good weekend camping sounds fun.

20:40 a bit of speed here and there.

Golfed Essex, 78 bogied the last 3 holes again and did not make any puts, I made some long puts for tap ins but no puts within 4 feet.  But on the positive side I struck the ball really well, I had 4 puts for eagle today and made 3 of them.

Going to run early tomorrow.

5k in the am

golf event

5k in the am and a cool down.

Both around 20:45, time was an issue.  10 min tomorrow am.

started out thinking 10 miles then thought 12 actually took a wrong turn got lost and decided to run a half.

5- 7:07 avg into the wind did not look at the garmin until around 5 miles was surprised that I was 7:07.

5- 6:59 avg

3.1- 6:45 avg, kicked it back with the wind but did not feel like a race at all felt good.

13.1 miles - 131:26

6 hills, back to hills again.

Its .5 to get there so basically it was 5 miles of hills non stop.

7:32 avg for the entire run, hot outside.  Right calf sore.

Making this entry the next day, Red Wings game 3 overtimes and they lost, I did not get home until 2am.  Tired but must run at lunch for energy.

Redwing game last night had the chance to see the cup but they lost in tripple overtime!!  Did not get home until 2am, worked this morning with lots of energy and had lots in the tank for the 800's.

1 min between repeats:

2:51, 2:51, 2:45, 2:49, 2:41

Not bad considering I had 3 hours of sleep, total 4 miles 6:35 avg with the breaks.

6 miles at 7 min mile and one mile cool down.  TM.

On my new 3 hour marathon training program it has me doing a tempo run @ 6:22, I was a bit scared of this seeing my best 10k race last year was 39:47.

I started at 9.4 on the TM and flirted with 9.7 for a min every once and awhile, I felt controlled and stayed positive.

39:26 - 6.2  - 6:21 avg.

I can't wait to run a 10k soon.  Brian you should run Moon in June its a blast.

Day off today, ran 3 easy on the TM - 21:47 for a sweat.

Long tomorrow 16.

no watch on the trail, hot especially the last half.  no idea what the pace would be but if i had to guess 7:20 - 7:30

getting used to the heat but thats ok its a nice change.

21 mins, day off really.

Ran 5 at home on the TM.  Julian my 6 year old started running today he wants to train with his dad.  He ran 1km on the TM at 4.2 - 9 mins.  As we were running my wife Sarah was racing home because of a storm, apparently she just made it, wow was it wicket, pretty scary.

4/ 1 mile repeats @ 6:07 with .15 break between @ 7:13

Great workout today had to do this on the TM, 33 degrees outside not used to speed work yet outside.  Going to try and run tonight or do a spin workout.

6 miles 7:17 pace, tired a bit humid after the rain I thought.  First time in a long time I was really not into the run.  Saw some Coyotes they were really crying out, weird site for mid day.

Looking forward to Saturday's 10k race.

Double run today, 8 miles in the county @ 7:17, weather was nice outside but still getting used to the warm running.  Had a wellness talk then worked all afternoon, crazy busy again.  Came home starving, eat had half a beer and about 20 mins later I was on the TM running 6 times 800's.  First 3 were @10.1 the 2 @ 10.2 and the last one was an avg of 10.4.   Rest was .2 easy between which is a bit more than I am used to doing.

Julian ran .8 of a mile today, he is excited about his training. 

6 miles hills 7:14 avg good workout.

Got the bike out 20k with Dante, felt good.

3 miles before golf  20:45

7pm, 29 degrees hot out but not humid.

Ran a good race tonight I now know that I can take a bit more risk here and there but I ran smart knowing I was happy with breaking 40.  Being a bit hung over from golf Friday and golfing all day in the sun today at the tournament probably did not help but surprisingly I ran well.

Sarah ran the 10k 1 hour and a couple mins, I finished the race then ran back to run her in so I ran about 2 and half miles more for a cool down which was nice. 

Friends from the race came out for dinner after and we had a great time, nothing like a social gathering after a race.  Great night.

Happy father's day if anyone reads this.

Woke up at 5 tired from golf regarding too many drinks ran 3 miles to sweat it out.  Final round today of the golf tourney.  Will run the Moon in June 10 k race tonight.

Might be tough to break 40 given the lack of sleep etc.

Rest, great family day.

AM

8 miles before lunch around Tecumseh area, 7:21 out into the wind and 7:07 for the last 4 miles with most of the wind behind me.  I took it easy because I planned on running speed tonight.  I was also feeling a bit tired from Sat's 10k race, I found it pretty hot also.

PM

7 times 800's on the TM at home, too windy to run outside and Julian wanted to run on the Tm as well, he ran a mile in 14 mins, I was so proud.  I ran 10.1 on the TM for the first 3, 10.2 for the next 2 and 10.3 for the last 2 but kicked it up to 11 for the last min.  My recovery was all .1 @ 8.2.  I felt awesome, I think I was around 19 flat for 5k with the 8.2's. 

I am really liking these double workout days, tomorrow I will run something at lunch then bike with Dante in the PM.

6 miles on the Banwell hill, pretty decent wind out today as Brian you noticed.

Biking tonight, I am addicted to double runs now or running at lunch and then biking in the PM. 

(2.5 miles easy after a 20k bike with Dante)

He is trying to get into running and I am starting biking. 

6 miles @ 7:18 pace at Lifestyles gym for a change, I know the weather was great for running but I needed a change.  Going to meet Dante tonight for a bike/run.

These double workouts are great but I am tired as I just had an hour nap, wow first time in a long time.  Hopefully this helps for the booked afternoon of patients.

Brian have a great holiday and don't worry about missing some runs from time to time, I know that does not sound good coming from me but I don't want you to miss your family time.

3 times 1 mile repeats @ 6:05.  Was scheduled to do 5 of them but I was rushed therefore not into it as I was on a TM which I find tougher to do speed work especially mile repeats.  Plus I have had a double workout Mon, Tue and Wed, might be a bit tired.

Day off, golfed.  Ran a quick 2 miles before leaving for Julian's hockey, needed a sweat.

17 tom.

Started late, Sarah ran first.  Ran 17.5, garmin stopped at 14 miles, 7:26 avg to that pnt.  Probably the same avg, enjoyed the run even with the heat starting to get to me.  Stopped at a max and bought a sports drink $2:25 what a rip off!! 

Nice to run 315 pace not really exerting yourself.

Happy running.

zipo

Took it easy, great family day.  Julian had his last spring hockey game, took his little buddy home to swim, play ect.  Friends came over, just a another great blessed day for the Small's.

Pretty happy that so far I have completed 3 weeks of sub 3 marathon training. 

Ran almost 3 on the TM before leaving to the Fireworks easy.  9 total today.

8 * 800's  ( 257,257,254,251,256,257,255,250)

all .1 jog between, the last 2 I had to catch my breath a bit but for the most part I did not have a break longer than 1:30 between the 800's.

4 * 400's

Break after the 800's for 2 mins a light jog. (121,119,121,120)

all with .1 jog between with a bit of walking.

Thunderstorm, have to admit I was scared with some of the lightning etc but I was obviously prepared to take the risk to complete this speed workout.  Stupid but boy do I feel good that its done.

With Steve after golfing 18 holes.  We lost our match so we went for a run before our 9 hole league, I had about 7 mins to jump in the shower change and tee off again.  Avg for the run was 7:36, I did some pick ups around Steve and chased him 2 times for some increased leg turnover.  Lost the 9 hole match too, as soon as I got my handicap down to a 5 I have been terrible, oh well would rather be fast.

Todd

Great weather about 16 and sunny.  Once again I got a bit pumped before the start of the run and decided to run a tempo run.

3.1 - 20:14

3.1 - 19:44

The last 2.3 miles I did not look at the garmin and I avg. 6:58 trying to run what I thought was marathon pace.  Pretty happy to run under 40 without racing I know I could have picked it up a bit but its hard when your alone.

May run tonight.

Looking foward to running up north next week on our vaction.

5 hills at the gym, crazy humid outside.

.25 * 7 @ 8.2 and 5 incline.  For recover I ran 8.4 for .25

The last mile I ran 6:05 min mile.

6 - 41 mins.

7:20 avg.  Did not stop for water etc, could of but wanted to feel the crunch at the end.

Great neg. split after 10 miles.

Up north for vacation, lots of hills, lots of running!!

3 miles before the drive to Muskoka, I was pretty excited.  Obviously I could not enter my runs because I had no use for a computer, all FUN!!!

First day of running, oh how I missed the rolling hills.  Total of 12 miles, ran with some track coach who had run a 305 in her day, fun run.

rained a ton for the first 6 miles, I was filthy but boy it was refreshing, the only rain we saw for the week.

We have done every year on this vacation.  After the kids get dropped off at kids camp we have Steve and Cherry run the loop (6 miles) Paula runs with me for 3 mins the opposite direction she turns around and starts a tempo run at the loop, I then keep running the opposite direction for 3 more mins then turn around and start my tempo run at the loop.  It is planned so I can catch everyone and so can Paula.

I was a bit hung over not a lot but enough to wonder how I would run, I felt great from the start total time was 38:31 for 6 miles and 39:43 for 10k, I was pretty impressed because of all the hills.

It was exactly like last years run except faster.  Although last year I caught Steve with only a half mile to go.

Fun, fun, fun.

Rushed to get htis in as we had a tee time at 11am.

11 miles with Paula.  Fun run started really slow and gradually picked it up, avg was 7:26.  Not bad considering the first 4 miles were 8:10 avg.  Lots of conversation.

Played Tennis after, I suck.

Golf later 9 holes

Water ski after that, kids picked up went swimming then dinner.

After dinner was fishing.

Golfed a really nice course, no time for running, too bad.

Speed work on Hills, wow.

Did 8 times 800's then 6 times 400's.

Hot and hilly what a workout.  I would guess the avg of the 800's was about 3.03, one was 3.18 because of the size of the hill.

Felt so awesome to finish this workout.

Swam in the lake after and went for a water ski. 

It was another awesome day, I am so blessed to have such a wonderful healthy family.

5 miles on the TM when I got home to shake off the drive. 34:30

10 times 800's

This was tough to do on the TM for me but I managed.  All were done at 10.2 (5:52avg I believe)  I kept it to about 1 min of easy jog between the speed but I had to take a water break a couple times after about 6 of them.

It was so gross outside, feels like 40 degrees with the humidity so I had to run the TM, even the TM is hard to run when its hot.  Happy with the run.

Boy do I feel refreshed from the vacation.

So far this 3 hour program is going ok, I am not sure I can run sub 3 but I am sure I will be able to come close if I keep this up.

8 miles of hills on the TM, nothing crazy but still tough.  Another humid day no way was I running the Tec. hill outside.

I ran .25 alternating.  For recovery I would run marathon pace of 6.52 then for the hill part I would run .25 between grades of 2 and 4.  Great sweat.

morning run around 8am. 7.07 avg. going to have to consider hydrating now that its hot, i lost a lot of water on todays run.  can't get used to a belt so i will have to stash on my longer runs now.

felt great for the most part.

running sure helps me be the best chiropractor i can be, we had such a good afternoon we saw 8 new pts and over a 100 all day.  its nice to have a job that you practice what you preach.

3 times 1200's @5:53 pace with .25 recovery easy easy.

Then 2 miles 11:50

Great workout.

10 miles great negativte split.  Faster than marathon pace.

107:11 Total

32:53 for the last 5 miles, great run.

Played member member, shot 75 Fri. and 80 Sat fun tourny.

Ran with Elliot about 5k, probably 9 min. miles, hot humid and tired.

With G, around 6:52 avg pace.

wow just wrote a big long entry and it went blank too tired to explain this great run today again.

3 miles 18:15

 then 4 miles repeats all at 6:07 pace with the last one at 6 min pace.  About .25 recover between the miles with light jogging.  Tough workout but I managed.

Bought the new garmin today, my wife wants my 305

Hills on the TM at the gym.  I had golf booked so I squeezed a quick workout in. 

4 800's grade 2 at 7:15 avg.

1 1600 grade 2 at 7:19 avg.

Created this workout want to get used to running a long hill repeat while thinking positive about heartbreak hill.  I just love how everyone says Boston is so tough, its not that I don't believe it but the more coments like that the easier I think it will be.  I understand its not a PB course but if its your day then go for it.

10 miles easy.  No watch just county roads and my new shoes.

If I had to guess my pace I would say 7:21 avg.

Nice to run without that Garmin.

Great speed  workout today on the TM at the gym.  It was gross outside.

10.2 (5.52) for .5 miles then 10.7 (5:36) avg for .25 then 9.8 (6:07) for 1 mile. No rest between these.  When finished take .25 easy jog recovery the repeat this 3 times.

Now this was a sweat and a half.

20:50, rest up for the long. 

Long run started at 6:20, earlier than I am used to.  Took awhile to get going, first 5 miles was 7:46 pace, could not figure out why I was slow, felt ok.  Next 5 miles was 7:26 pace, next 5 was 7:24 pace, last 5 miles was 7:22 pace.  Final 2 miles was 7:11 avg.

Felt stronger as the run went on, I felt like picking it up but I decided to save it and wait for the upcoming hard long runs.  I ran 3 miles later in the afternoon to flush out the legs on the TM.

Feel good, going to try and run an easy 10-15 tomorrow with my buddy G.

 Felt a bit heavy for the first mile because of the 25 miles yesterday but ended up feeling good until the last mile, sun came out and it was pretty humid and gross outside.

7:22 avg today.

Good to have you back Brian, see you later this week.

superset - 2400/800/400 - ran the 2500 (6:07 pace) ran the 800 (5:52 pace) ran the 400 (5:30 pace) no breaks between.  Last 400 meters was a bit tough for form.

Had no plans to do a speed workout because of the 25 miles on Saturday and 8 yesterday but I felt no soreness so I decided to do it on the TM at the gym due to the crazy humid weather today. 

After the speed work I ran .5 cool down @ 7:19 then ran the last 2.5 miles @ marathon pace 6:52 or I should say what I would like the marathon pace to be.

Short run but a good sweat.

8.5 miles Riverside drive, 7:17 avg.  It was actually pretty hot outside it said it was 26 degrees but 33 with the humidity.  

Tomorrow run is going to be a killer.

PM - did 8 times 200's on the TM.  10 incline @ 9 speed with .1 recovery between.  Intense but very easy compared to this morning.

Good conditions today, windy where I was running not sure what exactly.

3.1 miles - 18:17 (5:54 avg)  Felt pretty good and I was much faster on the last half of this 5k as I think my first mile was 6:08.  Kind of excited to try and break 18 in a 5 k, have not run one for a long time.

6.9 miles - (7:04 avg)  the first 5 miles the wind was helping and then I was directly into the wind which made it a bit of a challenge which I actually tried to similate hurting in a race.  I had a moderate stitch as well on the back 5 miles but for some reason I liked the challenge of getting through it.

10 miles - 106:59

Besides Saturday's run I am finished this weeks runs so I decided to run a quick 5k.

5k - 19:07

.4 easy, no motivation after this plus I am a bit fatigued from yesterday's 2 key runs.

27:50 easy run at home on the TM before hanging with the kids all day.

long sat.

8 easy out with G lots of talking 7:15 avg.

Grinded the back 8, 7:02 avg good run.

4 easy with Elliot and the stoller.  Tired from a social night.

Felt like a run tonight.  5@ 7:11 and 3 cool down.  Pretty taxed at the end of this run not sure if this is helpful or not but I imagine a double run here and there is good for you.

Crazy run.  Suspose to run 1.5 miles @ 6:07 pace times 3 repeats.  Decided to not take any breaks, ran 4.5 miles in 27:29, took a 3-5 min break and then ran a 5:51 mile.

Tough workout but if I had to I could have held on and broke 38:30 for a 10k, encouraging for the next 10k race.

I am hoping by not taking the breaks this is better training for the marathon.

Golf day today, saw patients in the morning.

Decided to run 3, 1mile repeats @ 5.52 which is on the program.  However once again I did not take any breaks and ran 3.1 in 18:07.

Pretty excited about this because I would have broken 18 mins but it took me at least 12 seconds to get to 10.2 on the TM.  I did run some 10.5's and then sprinted past 11 for the last .3 miles. 

Played well today 38/37 won my match.

Brian its ok to do some speed work on the TM when its this bad outside regaring heat and humidity.  Do your long run early and your easy runs outside but speed, intervals and hills I don't do outside if it is over 30 feel factor.  Talk to you soon.

8 miles easy in the county.  7:13 Avg.

Had a old sock tear and the first 2 miles was raining quite hard, nice but I had to stop with a mile left due to a nice blister forming.  I tied my sock around it and ran a 7 min mile home.

Ran with some patients of mine, Adam Trupish who is competing for Canada in the Olympics for boxing, Mary Spensor woman's world champion presently for boxing and Darryl Smith who should be running for Canada in London 2012.  Needless to say it was a workout I planned for them so I had to bring it.

9 times 200's steep hill workout recovery was getting back down to repeat.  It was 29 degrees but the real feel was 34.

Great workout lots of fire power.

Rest day.

cut the grass, saw Julian at his horse camp and played golf with my friends, shot 77.

22 miles sat.

22 mile long run 7am.  Great weather for a long summer run.  With my best buddy G

avg for 22 miles was 7:24

slow to begin, had to stop at a store and stop the watch to get some drinks someone took our dropped water.

lots and lots of conversation with G.

I surged the hill at 20 miles.

I let G have a lead for the last 2 miles because I was full of P and V, he picked up so I had to work hard to catch him.  I was just under 6:30 for the last 2 miles avg.  I had a 6:10 last mile, felt awesome and I really did not want to quit.  It was nice to know I had just under 315 pace during a easy long run.

hard long runs are yet to come.

BRIAN GREAT SPEED !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Impressed.  Enter the Crim Aug 23rd

easy miles, good week.

8 miles on the tm at home @ 6:52 pace.

Toughest weekend I can remember, wanted to quit this run but did it for Elliot, he needs to fight and get better so that is what I did on this run considering I had 3 hours of sleep last night.

Wow, I actually looked at the weather after this run, terrible outside.  Says its 29 degrees but the feel factor is 37 degrees. 

5 miles 7:12 avg, stitch on the left side so I cut it short.  I thought I would be able to run my LT run but I changed my mind after the first 7:32 mile.

Oh well my son is a bit better today and that is all that matters, I love running more than anything except family which puts running back into perspective.

Super set.

2 times : 2400(6:06), 800(5:52), 400(5:30)

TM before leaving to Naples, 1.5 hours of sleep, tough night with Elliot but ran this workout very well.

9 miles hills on the TM at home, this was actually Wed night not Thursday.

Ran 9 hills then only had 1.5 hours of sleep this night.

Naples Florida.

crazy humid in the morning, sick with a cold.  had to stop at 3 miles for a break, gross outside.

Tempo run in the afternoon, hot but not too humid.

no watch but I was moving, guessing 19 mins for 5k.

Crazy humid and hot again not like the first day but tough run.

5 miles 6:48 avg, worked it hard, tried to maintain 6 but did not want to have a heart attack.

3 miles in easy along the beach 7:25 avg.

3 miles @ 6:08 - 9.8 on the tm at home ( have a hard time running mile or longer repeats outside right now until its fall )  Also wanted to be home to see Elliot.

2 miles @ 6:08 - 9.8

1 mile @ 6:03 - 9.9

1 mile @ 6:00 - 10.0

This workout was suspose to be 7 one mile repeats but I feel this is more efficent.  Felt pretty good considering we got in at 1am last night.

Good long run Brian.

hills Tecumseh