smally

Little crazy packing etc so I took Elliot so Sarah could pack up.  We ran Vanderbilt beach and Pelican Bay, nice run and pretty good pace for a stroller.

Happy New Year, leave back to Windsor.

Great TM workout providing the late flight from Naples home and work in the morning.

8 times 800's, all at 10.6, guessing 2:45 ish.

then I took a 2 min walk and did 6 times 1 min runs at 11 and did the last one at 12, never ran that fast on a tm before, little scary to say the least.

This workout was not easy but I really felt in control of every repeat.  I hope that this type of workout makes sub 6 min miles easier for a 10k race.

18 miles on riverside drive.  Felt good until the last 4 miles, I should have had a jel or some water planned.  7:14 avg.

under my belt is the main thing.

6 miles on the tm @ 6:52 pace.  2 mins flat then 1 min @ 3 sometimes 4.

Watched the devils play.

Julian ran .7 of a mile and wants to run a 5k this summer.  Going to start a blog for him.

10 times 800's.

Did 1.5 miles at 10.6 on the tm then finished off the 7 times 800's all at 10.6.

Tough but very manageable, happy with the effort.

Hill, going to do hill outside this week but could not run 6 miles easy on the tm so I ran at 6:52 pace alternating .25 for the entire 6 miles.  Not really tough but I think I was pretty whipped from yesterday's speed work.

6 miles 6:49 pace.

felt good.

Tecumseh hill.  Ran up and down 7 times, snow covered so my pace was actually 8:02 but that was with a fall and some slow corners.  I really did not care I actually enjoyed the run, I saw a fox too. 

Picked up the last 3 miles but still was slower than normal 7:15.

Fun

Double run today.

Ran 8 miles with G at lunch around Tecumseh.  Probably 30% snow covered and cold when into the wind.  6:59 avg.

Had dinner and put Elliot to bed then went down stairs and decided to do a speed workout.

3 times .75 on the tm @ 10.5, the very first one was hard and weird might of been the beer I had 30 mins before!  I was really beat after the 3 repeats but I still had to knock off 2 miles under 6 min miles.  I took a break for 2 mins then ran 2 miles in 11:48, glad to be finished.

Would like to keep the consecative running days alive tomorrow but will be with the kids all day.

schedule done for the week, just a quick sweat to feel good.  6:40 avg

Had a quick window for a run also wante to keep the consec. runs going.

19:22  -  5k

Attempted 7 one mile repeats at 5:45 but was humbled today.  I can't stop thinking about not getting this done, I usually will muscle through the tough days but today I felt like my legs would give if I kept going. 

Ran 2 mile at 5:49 in a row, 1 min break then ran 1 mile at 5:51, took a 2 min break/water and then ran .5 at 5:45 pace and stopped.  Did 100 pushups and some core strengthening then decided to run another mile repeat at 5:50 but knew I was done.

Will finish this tonight with Julian at home on the treadmil.

Discouraged.

I have run 30 days in a row so maybe I needed a break yesterday.

9 miles on a treadmil HILLS.  Proud of this run because I wanted to quit at mile 3 but I toughed it out.  Would do a variety of inclines from .1 to .75 distance, the least being 2 for .75 and 6 for 1 min.  Kept the pace at 6:58 for the entire run.

Lots of sweat for this run.

Crazy day, son had day surgery.  Could not sleep last night due to his surgery and how early we had to get up.  Tough to see your seven year old scared but it turned out well and we are home.

I almost skipped today because I am so tired and have hockey at 7:30 but I somehow found the tm and put a towel over so I could not see how far I had gone. 

Actually a very effortless run to my surprise.  6:56 avg for 8 miles.

solid speed run today, 7 one mile repeats.  Crazy cold so back at the gym.

2 miles at 5.52 pace

1 mile 5.56

1 mile 5.56

1 mile 5.56

1 mile 5.56

1 mile 5.49

Took a bit longer break for the last repeat but on average 2 mins light jog between.

Happy with this run because Monday I could not get this in, could have let it slide but I knew I had to get it in.  Felt pretty strong for most of the runs especially the last 2.

5 MILES EASY

Crazy cold, wind and snow so we ran a long run at the gym on the TM.  The 2:50 program has 20 miles @ 8 min mile which I could not do so we decided to run at 8.1 (7:24) for .75 miles then run the last .25 at marathon pace (6:53).  This was a great idea because I think I could never run at one pace on a tm for that long.

For mile 16 I was feeling really good so I decided to run a 6 min mile which felt really good and then I continued the same for the last 2 miles like the rest of the run.  I did hydrate well with a jell and a few cubes.

G was done at 16.5 miles, he felt a bit dizzy.  I decided to quit at 18 and run tomorrow.  I could have kept running for at least a half hour, I felt great.  Hope to run at least 10 miles tomorrow as a bonus run.

Had a window and decided to run 3 more at home.  Felt like I could run all day.

7:15 pace for the 3 miles

recovery run from yesterday with hills.

Not sore at all after the 21 yesterday.

Ran 37 days without a break and finally took a day off.

I some presentations in the hospital today and decided to run in the pm watching hockey but when I got home I decided to chill out and hang out with the family, fun.

Little did I know I was going to battle a bug at 4am.

Battled a bug at 4am, lots of puking and had to find the power to work in the morning.  Got sick at work once but felt stable after just no energy.

Julian's 7th birthday today so we took him for lunch anywhere he wanted and he picked A and W, after not eating all morning I decided to go for it and eat fast food, boy was it fantastic!

Went home to rest before going back to work and although very drained I decided to run so I would not take 2 days off in a row.  I was going to run 7 miles easy but only got through 1 mile before I started wanting to quit so I did something on the list that was short and what I thought easy, boy was I wrong.

8 * 200's hills on the tm.

I ran between 9 and 12% at 10 for speed (6min mile)  I ran for 50 seconds which is more than 200 meters.  This was such a different toughness for me, it was borderline sickening but I guess I was sick.  Anyways at least I did something.

Can't wait for bed.

Todd

3.5 miles 6:48 avg.

Pretty drained from the flu yesterday so it was either quit or do something special so I decided to know off 8 hill repeats, repeating yesterday.

All at 8 % grade for 45 seconds each at 10 (6 min mile pace)

Can't believe the burn or pain you feel for 5 seconds when your done each repeat, almost addicting in a weird way.

Anyways 6 miles total.  Not really looking foward to the 10 mile threshold run this week, but I know it will be great for confidence.

3.1 on the tm 18:14, felt pretty strong but decided to not do the 10 mile threshold run.  Hurt my wrist in hockey and was in a ton of pain this morning.

Tough week, flu bug, wrist injury, need a long run to flush this week away but the weather is very cold this week again.

Happy with the speed for 5k, I could of pushed it to break 18.  Did 1 mile @6:53 right after.  May run easy tonight with Sarah downstairs.  Hope to run 10 miles Friday, Saturday and Sunday.  Next week will be a long 22 miles easy then I start getting into long progressive runs with 10 weeks left to Boston.

Finally!!!!!!!!

Finally ran outside, it was beautiful bit of a wind and of course %25 snow covered here and there but for the most part it was a really pleasant run with ease.

My first 10 mile was 109:58, this was so easy today but there was a 3 mile stretch that was tough due to the snow on the sidewalk.  The last 5 miles I wanted to take it easy but my pace was always under 7 min mile so I decided to make sure I ran close to 34 mins but with ease picturing how I want to feel during a marathon. 

Ended up running 15 miles 6:56 avg. 

Needed that badly.

Great Threshold run before work at the gym on the tm.

2 miles @ 5:56

then I ran marathon pace 6:52 but incorporated 4 800's @ 5:56 pace.  Picked it up for the last half mile to finish 51:10 for 8 miles. 

Great morning at work after that run.

rest, family day. had a window or 2 but calves are sore and rest is more important than 5 miles or so on a tm.  cold out also.

week 9, 12 weeks to Boston from tomorrow.

Great speed run today.

3.1 - 17:58 with a slow start up.

break for water/2 mins.

2 times 1 mile repeats:

5:49

5:36, this last mile felt awesome probably because I it was the last.

Would love to pack on the miles this week so maybe tonight I will run 5-7 miles easy.  Its just that I am so tired after seeing 80 - 100 pts all day.

19 or -9, wind was only 10mp with sunny breaks here and there.

Calves sore from the speed work yesterday, I could feel them every step.  I had to create a route due to the light snow cover which made it slippery.  I started to make every excuse I could think of to pack it in and do a med. long run tomorrow on the tm:  Cold left foot, sore calves, snow covered, did not eat well today, not the normal route and the list went on but I sucked it up and ran all around the neighbourhood.  Picked up the last 3-4 miles nothing special. 7:06 avg.  1:11 ish.

6 miles on the tm at the gym, borrrrrrring.

.75 @8.6

.25 @9.5

.5 easy with incline to finish. Maybe more tonight, decent snow storm today. Going to skip hockey tonight still sore with the wrist and the elbow.

3 times 1 mile repeats. 

5:46

5:46

5:42

Might run tonight.

Kind of a free day but I wanted to add miles so I really made it up as I went along.

6 miles on the TM @ 6:52 pace, felt like a light jog, yet before I got on the TM I really was expecting a sluggish run because Elliot cried what seemed like the whole night.

After the 6 miles I knocked off   9 * 200 HILL/SPEED - Ran at 9 % at 6min mile pace for 200's.  This was a burn but I felt like I could keep repeating.  After I was done I wanted to see what marathon pace would be like so I ran until 9 miles, it was again like a light jog, felt like I could have ran all afternoon.

Wish everyday of running was like today.

Met G at the gym, 6 miles 6:52 pace, pretty easy.

Coffee after at Starbucks then off to work, busy day.

Not sure about tomorrow's run.

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.

no motivation today, sore and could not get into a groove, I have no idea after today how I ran 20 miles close to marathn pace.

week 14 of 20 tomorrow, getting closer.

P.M - 2nd run.

Wrestled with the kids but for some reason had them in bed a bit earlier than normal, although tired from patients all day and the speed workout this afternoon, I decided it would be a good idea to run a 10k tired so I can get used to forcing through a run if I had to.

To my surprise I had a neat run, I was tired but I got into a zone where the run felt exhausting but at the same time I could have kept running marathon pace to the finish.  I guess I was pretending it was like the end of a marathon,  I can only hope it will be like that in Boston.

6 miles - 41:21 (6:52 pace)

1st run at lunch

Very nasty cold wind today plus I have got away from doing speed workouts outside until I find a track when the weather is nicer, too tough on the legs on the streets etc.

Supersets today:  400 (5:15) 800 (5:30) 2400 (5:45)  Times 2 with a 800 recovery run between.

I started with the 5:15 pace and felt a bit shaky so I put it down to 5:30 pace as soon as the 400 was done but I felt so good, I decided to keep it going which turned into a 5k.

New PB for a 5k TM -  17:04

I gave a push to break 17 but ran out of time, plus it takes at least 12 seconds to get to 11 on the tm.

I slowed down to 8.7 and did another half mile speed after a couple minutes, did the half mile at 5:30 pace, felt good but I could tell the legs were starting to get tired.

There is a 5 k race this Sunday, think I am going to run it, should be interesting to see how my road time is compared to my TM time.

10 miles marathon pace and threshold mixed.

I started the run at 6:30 average and held this quite well, at 5 miles I started playing with 6 min mile pace here and there, I probably ran close to 2 miles sporatically for the last 5 miles.  Quite happy with the effort especially after yesterday's double run with the speed.

10 miles - 103:53

4 miles with hills.  4 % incline at 6:52 pace total 16 mins, I would run at 1% grade for 3 mins then at 4% grade for 2 mins. 

1 easy mile, pretty tired from the key runs this week, had little time to run today, so maybe I will have legs for tonights hockey.

Did not get home until close to 1am last night, tough hockey game.

Saw over 50 patients in the morning, bit crazy.  Was going to do some hills but a patient beside me on the TM kept talking, decided to pack it in after 3 miles and go buy some new shoes.

Purchased some new flats and changed my trainers again, fun.

Going to run 14-16 with G tomorrow.

Plan to run the 5k race Sunday and 6 miles hills Saturday morning before work.

calves sore today, time to change the shoes.  ran with G, glad to see him get back at it, he will be fine for Boston. 

13.1 - 129:50 (6:51 avg )  felt like I was moving faster than this but maybe the wind etc, still pretty happy considering last night was a late night at the Spitfires game in a suite, lots of food and drink which meant for a crappy sleep.  Plus I did not eat breakfast because I felt a bit off from the crappy sleep.  Need to take longer runs a bit more seriously.

2.9 easy, g was starting to run out of fuel and my calves were sore.  7:15 avg.

Probably run 5-6 easy or hills before work and hopefully rest up the calves and the legs for a 5k race Sunday.   Curious to see how I handle the nerves and how close I will be to this weeks 17:05 TM time. 

rest, sore.  plus a 5k race tomorrow.

cold and raining, it was 2 degrees but with the wind and rain it was more like -3 feel.  

Julian my 7 year old ran the 1k race first, he surprised me and ran 5:29, I was emotioanl as I ran in with him to the finish.  Then he had his hockey game and scored 3 goals, awesome.

I felt great, have not ran a 5k for 2 years so I just went with what I would do for my speed training, I think I had more in me but I was a bit concerned about going out too fast.  There were a lot of university and high school elite runners so it was a good experience to see them out in front. 

I was passed with .5 to go by a friend/chiropractor who I have beat everytime I race him so I had the experience of either giving up and settle for a decent time or try and find the right momemt to pass him so with .25 left I surged and blew by him which was by all the people cheering, a great finish.

Considering the conditions, I am happy with the time and it was nice to finish first in my age group.

P.M - 5 miles 34:22 - 3 miles in a row at 4% incline at 6:52 pace, total incline was 3.5 miles.

Decided to get another hill workout at home.  We were putting in some new flooring in the gym downstairs, cool gym flooring that connects together and the best part it is cheap.  Put Elliot to bed and changed into the boxers and ran on the TM while the kids played around and Sarah finished the flooring, I had the tunes pumping and it was all fun.  To my surprise I ran at marathon pace at 4 % incline for 3 miles in a row and it was pretty easy, I kept telling myself ok 3 mins, no 6 min and the next thing you knew it was 3 miles.  Ran the next mile an a half at 6:45 pace and the last half a mile I ran at 4 % incline at 6:52.

Much easier than this aftenoon.  I took back the new shoes and the new flats and put an order in for the same pearl izume's and the same flats that I have been doing well with speed work and racing.  Also picked up a cool new shirt that I won for winning my age group, I was actually going to buy it last week, funny.

5 miles on the TM hills.

Ran 2.5 of the miles between 4 and 8 % grade at 7:13 avg, tougher than I thought.

Maybe a bit tired from the 5k race yesterday.

A.M - Speed work.

3.1 - 18:06

2 min break

1 mile - 5:45

2 min break

Two half mile repeats @ 5:35 and @ 5:26

P.M - easy while watching the hockey game

5 miles @ 6:52 pace

Listened to my body and decided to rest today, hockey tonight anyway.

Legs are not tired from the back to back double runs but I am a bit less motivated to run an easy run on a tm.  crazy wind today so I will run 10 miles easy tomorrow, speed again on Friday then 21 miles after work Saturday.

Planned on 10 miles easy outside but it fits better into my schedule tomorrow.  Went home and decided to do the speed work that is left for this week.  30 seconds alternating between 5:15 and 6;29 pace.

For some reason I decided to not go below 10.5 and would go as high as 11.2.  Could have kept going but I decided to cool down after a 5k.

3.1 - 17:26

1.9 miles 6:52 pace.

10 easy tomorrow and 21 long progressive saturday.

40:42

Long run tomorrow.

21 miles today, 226:27 (6:58 avg)

Worked this morning, saw 50 patients from 9-11:45, 2 new patients.  I could not even snack I was so busy.  Had a quick bagel on the way home and started running with G at 1pm.

Ran the first 11 miles with G, 110:37 for the first 10 miles.  Mile 11 was with G deciding what we were going to do because I was going to pick it up the last 10 miles, 7:25 for mile 11.

I then took off and stayed around G by being a bit creative and running ahead then trying to catch up.  108:21 for the last 10 miles, pretty happy. (6:51 avg)

10 miles with G - 110:37

Mile 11 with G - 725

Last 10 miles - 108:21

6:58 avg for the 21 miles, decent negative split.  Ran a hill at mile 19 2 times in a row, felt pretty good.

Outside with the kids for a couple hours in the sun felt great.  hot tub with the kids was also rewarding after the run.

Might run 10 miles tomorrow as well.

sore calves, warmed up 1 mile then ran 3.1 in 19:42 besides the right calf felt easy.

great family day, outside all day with the family

Mistake today ran with my old shoes again which probably are close to 500 miles.  Calf was ok but started to hurt at mile 7 every step but each time I looked at the garmin I was always between 640 and 655 pace so I pretended that I was at the last 3 miles of a marathon, stupid but kind of fun.

10 - 108:20

have to be smart this week to avoid an injury.

Proud of myself today, I was quite sore with my right calf yesterday so I decided not to run.  This was really hard and I almost tried at lunch but sustained.  I probably would of ran tonight but I have to practice what I sometimes preach to my patients.  The rest is much more valuable than 6 miles.

Thanks Darren

6 mile this morning at 5:45 before work, kids all have chicken pox, needless to say plans changed for the day.  Right calf seemed alright for the run, did not enjoy running that early, not used to it.

6 miles at lunch, I wanted to run a speed workout but I knew deep down the calf muscle was not right.  I flirted with some tempo running but backed off after 4 miles at 26 mins.  I ran the last 2 miles easy and the right calf started to hurt, scared.

12 miles total, probably skip speed workouts this week so I don't tear the muscle.

So blessed!!  I was so concerned about the soreness yesterday but I stayed positive and was prepared to take today off and skip my addiction to speed workouts.  However the calf felt great today so I was apprehensive and somehow my new flats ended up on my feet, go figure.  To my surprise there was no signs of soreness the entire workout.  I did modify the superset workout because I did not want to flirt with disaster.

3.1 - 17:47 ( I had more but I was very apprehensive )

Took a min break/walk

3.1 - 20:17 ( wanted to do some pick ups but I am getting wiser with my age )

I have 7 one mile repeats scheduled but I think I will run a couple back to back 13 milers MP instead, it really pains me when I skip something on the schedule but I don't think there is much improvement that I can do here on in before Boston.

13.1 - 129:29 - 6:50 pace

Nice but frooze my jewels on the way back with the west wind.  Happy with the run becasue the calves did not hurt, new shoes were a bit weird but will be ok.  Would have been tough to hold that pace for the next 13.1.  Pretty good indicator that I will probably not go out that fast in Boston, instead run 6:55's - 7's for the first 10 - 12 miles then go for it, if I make it up great if not I am sure I will be able to break at least 3:05.  If I go out like I did today which did not seem fast but nevertheless I think I will bonk around 20-22 and end up running a 309 like Detroit. 

I feel I have lots of time to break 3 and I believe Boston should not be a suffer but a great experience that I have worked so hard to enjoy. 

busy morning with patients.  had lunch and only had about a half hour window before Elliot would get up from his nap so I decided to run a fast 5 miles on the TM.  I really should have kept it going until 6.2 but I knew Elliot was probably screaming in his crib (which he was) and I was still a bit concerned about the calf which does not hurt at all.  Plus we are running at least 13.1 miles tomorrow close to MP if not faster.

5 miles - 29:09

I also decided that I would like to try and run at least 1 run a week like this where I can eventually hold the pace until 10 miles, I really want to break 1 hour for 10 miles.  Maybe not likely but I am sure I could have broke 36 mins today for 10k if I really had everything on the line.  This of course is a TM but I have always found that its not that much faster in the right conditions.

ps- hope the 20 miler went well today!!!!

Started out well with G today 19:20 for the first 3 miles but his legs gave out and his breathing was off so we backed off.  G ran 2 hard back to back 10 mile runs and I think it caught up to him today.  I did some pick-ups while running with G so I ended up running 10.2 at 6:55 pace, had a good sprint up the only hill in the area.

Took my son Julian to his hockey game and he rocked out there, he scored 6 goals and was such a good back checker, so proud of him.  Got home and Sarah took Julian to the Junior playoff game and that gave me a window to run 3.1 on the TM because Elliot is still sleeping and Sadie is keeping herself entertained.  Ran at 8.9 average with half of the run at 4% incline. 20:52

Perfect timing Elliot is up and ready to rock.

10K - 35:31  (oops originally put 45 instead of 35, thanks Brian)

WOW, great speed run today.  On the list was 8 - one mile repeats at 5:45 with 400 easy recovery.

Decided to see what I could do running a 10k on the TM and I rocked it today.  Put the TM at 10.5 and left it there the entire way except for the last .2 I stepped it up to 10.8.  I felt awesome for most of the run, no form problems and at 5k I knew I would hang on to beat at least 36:36 which is my previous bp 10k.

2 min break then ran 1.8 at 6:40 pace.

10 MILES - 59:09

After yesterday's 35:31 10k I thought I would take it easy but I decided to run the superset which is 10 miles total but broken up into 2 parts.  I started the run at 530 pace then kept it at 542 pace until 5k which was 17:48, I really wanted to quit at this point but I decided to take it down to 10 on the tm which is 6 min pace.  I still thought I would pack it in but I started to settle in and feel comfortable.  To my surprise I started to think about a pb for 10 miles and kept it going, it was exciting to blow away my outside 10k record of 103:40.  I am starting to grind it out and hold the 6 min pace which is very positive for my shorter races and hopefully this gives me the confidence for leg turn over in the marathon.

Proud of the effort yesterday and today and hopefully I can have a strong 23 miler on Friday and officially start to taper.

Hockey night, so 4 easy, tired from the last 2 runs understandable.

Ended up losing 4-3, not going to play next year in that league.  Scored 3 goals but we needed a win to be in the final, sucked.

Oh well, less chance of an injury not playing next week, hate to have a hockey injury before Boston.

Was going to run 7 but at 3 miles I was drained, I think the 2 PB runs really sucked the life out of me, I quit at 4 miles and will load up with energy and rest tonight before the 23 mile run tomorrow.

Think I should hold off and run it a bit easier than close to MP because I am starting to get a bit tired.  It would be nice to run 23 miles and know that your close to 3 hours for a marathon if I finished an extra 3 miles so I will have to check the ego tomorrow.

Decided to take a pass on the 23 miler and wait until Sunday.  Really drained yesterday, so I ran 10 miles pretty easy today 6:51 pace and I feel more lively than yesterday.  Plus I will be able to run the first half with G on Sunday, it is Sarah's birthday today so we had lunch and I got adjusted and had a massage.  Need to rest up the next 2 nights and have a fun run on Sunday.

Today's run was all about running easy and visualizing running Boston, I was pretty zoned in and the pace felt very easy.

rest

Made sure we took it easy today, first 13 miles I was 7:36 average which is new for me for a long run, I believe that was with a min pee break as well.  I actually found it tough today because the wind was terrible at times.  I decided to pick it up for the last 10 miles hoping to run 23, I ran the first 5 miles at 7 minute pace which was really discouraging because I am used to running 6:45's when I do a progressive run but I really had no legs today, I finished hard to 20 miles and brought down the avg to 7:24 which is decent considering I have a cold and Elliot is sick so I have had crappy sleeps lately.  I really think Monday and Tuesday's 10k and 10 miler really took a lot out of me this week.

Anyways I am glad G had a good run today, he needed that for confidence.  I have to move on and realize that I have had some great long runs that are 3 hour pace so I am sure with some proper tapering and a bit of luck with the weather I will be ready to go April 20th.!

Happy Sunday everyone

Added 3.5 miles last night on the TM nice and easy miles a bit sore from the 10k.

Great rebound from yesterday's long run.

I guess the slower pace allowed me to have better legs, I am not sore from 22 miles which is new for me.

10 Km - 37:34

I ran 5 miles at 6 min pace then on purpose wanted to run the last 1.2 miles at marathon pace but I got bored so I picked it up again after half a mile.  Regardless I am happy to run this number especially because it did not feel like I was racing.

I just have to fight this mini cold I have.

6.5 - 6:48 pace, felt solid. 

would like to run again tonight but i need to rest my right hip flexor, kinks a bit on abduction.

did a solid .4 hill at %4 grade at the end, felt good.

somehow found the tm before going to work, felt good.

great day outside bit of a rolling track for Windsor.  Don't like running on the side walks but the good news was no abductor pain or groin pain.

10 miles - 107.48

did get a stitch right side with .5 miles to go but other than that it was great.  hate for that to happen in a marathon hard to run a good pace.  probably the crappy food and the 2 beers at the hockey party last night.

1 mile MP with a .25  5 % hill

then ran some speed.  alternated between 9.3 for a minute and 10.3 for 20 mins, pretty tired.

5 miles total.

wanted to take a full rest but needed to get some energy.  Ran for 20 mins increasing the speed.

So tired and a bit stressed, kids have chicken pox and it was a late night!

with the kids sick and no help it was a great idea to skip the 10 mile race.

tm during nap time ran 9.6 with some 10 for a total of 38:24 for 10k.  Considering I ran a 35:31 and last week 37 the day after 22 miles this was so hard, I wanted to quit at 4 and 5 miles but I again told myself that I would feel that with a few miles to go so get used to it especially if I am close to sub 3, you never know what that special day will bring and how you will achieve it.  personally I hope its with a min at least in the bank!

rested with pooring sweat for 5 mins then decided to get back on the tm for 1.8 at 6:47 avg to complete 8 miles, felt good.

walking later felt a bit of a right side thing so i will regardless how good i feel rest tomorrow with NO running.

Officially tapering!!  Rest day.

Review of the last 18 weeks:

I have averaged 51.5 miles/week for the 18 weeks.

Eleven long runs 17 miles to 22 miles, four runs over 20 miles.

PR's :

- 35:31 - 10k

- 59:09 - 10 miles

- 17:05 - 5k

Ran most if not all weeks at least 1 - 10k under 40 mins.  Which has helped with leg turnover tremendously.

No real injury except week one but 2 days off was all I needed.

Only 1 race, 5k - 18:04, won my age group, terrible weather, cold, rain and wind, fun.

20 and 21 mile runs 6:55 pace and 6:58 pace.  The last long run was a great negative split to run under 7 min mile pace.

Going to taper properly and work on the mental game. 

snowing today, windy so I decided to do my speed workout.  8 times 800's but I will wait until the track for that, I would rather run a fast 5k instead.

5k- 17:27 ( stumbled with the increase button, took 19 seconds to get up to 10.8)  Felt great, day off really had my legs moving, I ran the first 2 miles at 10.8 but then took it down a couple times to 10.5 because I was worried about form.  I love this workout, 10k's are even more fun!  Maybe fun is not the right description.

Took a breather for 2 mins then got on the TM and ran 1 mile @ 6:45 then picked it up for another mile @ 5:44.

No tweaks, feel pretty good.

Fun run, lots of visualizing about Boston.

42:08 - 10k, nice control.

Schedule had 20 mins alternating between 30 seconds at 5:15 pace and 6:30 pace.

Decided to stick at 10.8 and instead of going down in speed I flirted with 11.2 a bit.  I decided at 1.5 miles to try and break 17 miles.  At the same time I told myself not to be stupid and avoid a tweak or injury, hard to do when your feeling on top of the world. 

5k - 17:03 ( just missed it )

walked for probably a minute then picked it up to marathon pace plus about 6:45 but it seemed so easy so I ran 6:18's until 5 miles and to my surprise I was under 30 minutes, I ran the 1.2 just under 6 min pace finishing in 36:37, fun run.

10k - 36:37

.3 - cool down.

After I put the kids I ran 3 miles easy watching hockey, wanted to work off the cake I ate...

G and I decided to hang out with the family this afternoon instead of running 10 miles, I think our significant others appreciated it.  Plus I think the total rest at this point is worth more.

Nice family day.

10k - TM at the gym before work with G.

39:17

tired from last nights dinner in detroit, fun night.

family etc so I ran while naps where going down to feel good for dinner.

5k with a simulation of hrt break hill - 20:55

1 mile easy 7:15

one week from now we will be watching a movie in the room, tradition before a marathon for G and I.

Plan for the week, feed back welcome;

Mon - 8-10 (6:50 - 7 pace)

Tue - Total rest

wed - 5k quick (18 mins to 18:30)

Thur - Total rest

Frid - 4

Sat - 2 or total rest.

Sun - expo, rest

6 degrees, overcast and quite windy 25km with gusts from the east mostly.

9 miles - 6:49 avg.

Did not push, felt strong especially after 10k, need to stay strong mentally for the first 10k where I don't feel great often.  I need to remind myself that if I stay patient I will get a good punch of energy and hopefully bank a little time for the last 10k.

So excited.

no run day.

feeling good about this weeks taper more than the past.

5k - 20.35

was going to rest but needed afternoon energy, saw over 110 patients.

had a good run, pace felt great, visualized running mid race in boston.

This is Wed. entry, I forgot to post it.

Ran 5k quite hard - 18:11, took 2 min break then ran 2 miles 6:40 avg.

Was going to rest today (thursday) but needed a pick me up for the afternoon.

2 MP

Felt good on Friday, rested as much as I could.

Hind sight don't think I could of done anything more.  So why the stitch???

flew to Boston after work, busy morning about 50 pts but no new pts so I was not exhausted.

flew out with g at 4pm, arrived at 9pm, fun night, decent sleep except that I woke up early because of the heat, G turned it up.

expo at 9ish

rested

lunch at a great pasta place.

rested most of the day.

night we had take out in the room and rested but I was a bit stressed which started to give me a headache.

decent sleep

Boston Marathon!!

We took a hired car to the marathon which worked out very well hind site.  The only down part is not knowing if you will get there and how far you will have to walk if you can't get through.  This is something I will do for sure next year.  We did have to walk about a mile to the villiage which would have been ok if we had more chuck away clothes.  I think when your nervous especially the first Boston you start to shiver a bit more.

Got to the villiage and G had to stand in line for 1 hour for the bathroom so I had a pee 2 times in the bushes and waited for him.  By the time he was done it was time to start walking to the corals, therefore we did not get to the athletes villiage which was kind of a bummer.  Walked to the corals about a mile and waited for the start, pretty smooth if you ask me.

I was in awe for most of the start with the amount of runners and the down slope we were running, I thought to myself " they all were not exagerating"  I did not panic and stayed with the flow thinking this would help me out and keep me from going out too fast.  To my surprise I was on pace for a 3 hour marathon at 5k.  I was a bit emotional at that crossing becasue I could all my support back home as my first time was posted.  The first 5k I did feel slugish but I said to myself that's ok, no problem it will pass.  It did pass and I started to pick up the pace not knowing it, I looked at the garmin and I was as low as 6:15's, I decided to keep a good pace but not push it.  At 10k I was 258 predicted and 15k I was predicted at 258 finish as well so I was told by everyone watching the splits. 

Around mile 8 I started to feel my right side which is what eventually what seemed like the end of the world at the time.  The stitch really hit me hard at mile 10 and I even had to walk, I could not figure out why now and why BOSTON!!  I fought my way to half way at 130 and thought it might pass and moved my goal to 305 but only a mile later before the toughest part of the course I had thoughts about quiting it was just too much pain to handle.  I was basically running most of the way bent over by 20 degrees and at times holding my side with my fingures.  I had to walk about 5-8 times before heartbreak hill, I only walked for 30 seconds or less but nevertheless it was such a hopeless feeling. 

When I got to heart break hill I told myself to shuffle all the way to the top without stopping so that is what I did.  When I was at the time I started doing the math and decided that I would fight all the way to the finish without walking, I did not care if it was 10 min miles I was going to finish my first Boston Marathon. 

I started to actually get into a groove and felt no need to stop and made sure I did not look at the pace on my watch either because it felt like I was crawling but actually my 35-42.2 was better than 25-35, notice I did not say faster! 

Anyways 314:21 great considering and I am so proud of what a any person can do when their back is against the wall and in retrospect I am sure that this marathon will be much more memerable than the day I do break 3 hours.

Booked my hotel room before we left on Tuesday!  By the way if anyone is reading this, our hotel is directly at the finish line, I was in my buddies room that had a window and we sat and watched so many people crossing the finish line whild sipping on a nice cold beer, fantastic.  The hotel is called the Charlesmark, awesome boutique hotel.

Congratulations everyone who ran the 2009 Boston Marathon.

Sorry, I wrote this quickly back to reality, work. 

So nice to run again today without a stitch!!!

did not plan on running this morning seeing Boston was only 48 hours ago but I was a bit stressed so I thought I would test the legs.

turned out to be a bit of a special run for me.  ran the first mile at 8 min pace and the legs felt good, then I sped up to 7:30 pace and started thinking about Boston and how I had a hard time running under 8 min pace at times because of the stitch.

I decided to run 6:52's for the last 3 miles and pretend that it was the last 3 miles of Boston.  My legs are obviously sore but I had no stitch today so I started to visualize my original dream of finishing strong with screaming quads and trying hard to break 3 hours.  I finished the last 2 miles under 6:50 and I was able to refresh my experience at Boston.

5 miles 36:50

Went to the gym to run on the TM easy.  My legs feel pretty good considering Boston was on Monday.

5 miles - 33:58 (6:48)

No signs of a stitch, looking into nutrition and had a massage today.

4 miles this morning.

5k - 19:47, ran the first half at marathon pace and the last half at 6 min miles.  Finished a cool down to 4 miles total at mp.

golfed, cut the grass and had a chance to run another 5k - 6:40 avg.

surprised the legs are pretty decent considering how tough boston was.  I think its because the stitch made me slow down so the legs actually are not totally spent. 

not sure about running in 83 degrees, wow what a change.

before work.

impressed that my legs have recovered so quickly after Boston.

10-13 easy tomorrow with G if the legs want.

tm at home, 42:27

legs feel awesome but i fatigue quickly for obvious reasons.

wanted to go outside but my watch and ipod had no life to them so i drove to the gym.  decided to run a type of tempo to test the legs.

3.1 at 10.2 - 18:15 (felt awesome and wanted to run 10k that pace but faded quickly)

instead of stopping and taking a break i wanted to similate what its like to not stop while being close to death!!  i ran at 6:35 pace but added 6 min mile pace here and there.

ended up running 38:16 for 10k, happy considering I finished Boston only a week ago.

need to plan out a race schedule and program.

feeling better no fatigue today.

39:21 - 10k

Outside run, first since Boston. 

6 degrees but windy, worked into the wind the first 5 miles or so and ran just under 35 mins.  Had a bit of a twinge on my right knee but nothing alarming.  33 mins for the last 5 miles with the wind.

Good negative split.  I am starting to feel like I can do some regular training.

easy run, long run tomorrow.

wanted to run 20 miles yesterday but my right knee was not right, it-band.  I did not have to stop but I was concerned every step.  still managed to run 7:25 pace, windy and mild.

feels good today but I guess i will rest it today.  i have only had 1 day off, day after boston so i guess there is a reason, i know its not serious because i won't let it be.

i was discouraged becasue i felt so slow in boston after the stitch and ran 314 but yesterday during the run i would have been happy with a 314 if i had to continue.  this simply means i need some mental work and i need to not worry about pace so much, it gets me down.

tm, knee better.

rest, planned to run a 10k fun run or med. long but family day was more important and deep down only one day off since boston so probably a much needed rest.

20 weeks until the next marathon!!!!!!!!!!!!!

5k, no plan and i started thinking about all the things i have to prepare for my running clinic i am starting tomorrow, so i packed it in.  5:50 first mile which felt like a 5 min mile, tough but at least a little speed, i also thought i would feel great today with the day off yesterday.

looking forward to some long runs coming up and the launching of the running clinic tomorrow, we have about 50 runners/walkers signed up.

Hills, 7 of them about 4% average .25 of a mile. avg 7:04 for the hills and then my knee stared hurting, bit scared that it is an actual injury. ice, rest and acupuncture.

Started my running clinic called Running Miles, Miles is Julian's and my middle name.  We had 40 people start last night and its all for charity, excited.  Ran and walked coaching people a total of 4.5 miles.

I am injured so looks like rest for awhile.

5 easy on the tm, meaning really easy 7.5 to 8.1 only and I did not really feel the knee at all but the right groin is off. treatment at Dr Steve's, shock wave on my itband.

confident I will be ok, may take off the next 4 days and do a cleanse.

confused but if i have to be injured a bit now is the time, thinking positive only.

feels a lot better but still going to rest.

slow long run tomorrow hopefully

long run this morning, excellent morning just gorgeous outside, I love May. Wanted to run 20 miles and not MP miles! I could not have run MP miles if I tried because I am scared with the right ITBand knee and my Right hip fexor. To my surprise it was ok and at 10 miles I had to take a pee so when I started running again I had a severe sharp pain in my right knee, oh my god!! I did not know what to do because I was 10 miles out and I had to be back to take Elliot to the doctors. I ran in pain for about .25 of a mile and it was gone by half a mile. I did have weird hip flexor pain weakness every once in awhile so I was running scared. At 15 miles I decided to pick it up for 2 miles and ended up running a 5k at 6:43 avg so I was pleased with this. The last mile and half I struggled home. 7:32 avg for the 20 miles and a nice 5k at 15 miles. Pretty sore when I flex the hip and I can feel the knee but nothing rest and some ice can't handle. Feels good to get the bld volume going again. Feels like such a long way from sub 3 and yet it was not long ago I thought 255 was possible??? The journey continues.

Cut the grass, 1.5 miles, surprised as I wore the garmin.  Elliot is sleeping so I tried out the hip flexor on the TM and ran 1.5 miles at 745, ok but its a whole psoas and ITband issue.  Need to avoid speed for the next little while which I don't know is possible due to the addiction I have.

Knee was sore when I woke up but I iced it and wanted to feel fresh for work so I did an easy run on the tm, not crazy sore but wierd.  Took all those speed days for granted can't wait to get them back.  Hopefully its even better tomorrow and I can go for a med. long run nice and slow.

getting used to recovery miles, makes sense. 

So happy, got on the TM and ran 10k at 6:46 pace which is a blind fold run before Boston but a bit of a break through because the knee and hip flexor was ok, no discomfort.  Even with the 20 miles on Friday I felt a bit out of shape but nothing with the legs.

Might run again later depending on family, G etc.

Going to take it easy for the next week regarding pace but for sure another long run.  Happy that I have no stiffness after the long run but then again it was nice and slow.

6 miles easy pace 7:06, right side hip flexor not right but the knee is better.

Running Miles second meeting, 5 miles here and there with the group, we now have 61 members, fun and exciting.

I feel like I sinned today, I wanted to rest but assuming like an addiction to a drug I found myself at the gym running.  To boot I did 3 800's at 5:42 pace and the rest at 6:49 pace.  Felt ok but I know I would not like to run a 10k full out so that answers everything.

Will try and hold off tomorrow and Thursday.  I have to run my running clinic tonight so I will probably do a bit of running easy.

Feels good but I think 2 days of rest is going to let me know mentally that I am resting and healing fully.  I don't want to train at 80% the next 18 weeks, I need %100 if I want to run 2:55.

SO PROUD of myself.

2 DAYS in a row with 0 running.

My body loves me!

Long steady and slow tomorrow, excited.

Way too much energy, I am pretty sure my staff and patients can't wait for me to run again.

Great day for a long run, I was sleeping 20 mins before I started running which really was not all that great for the first few miles.  We were running 7:30's which seemed hard and that was not good for the ego so I had to tell myself constantly that I am suspose to be running slow plus I am not a 100% healthy.  I did feel my right thigh, groin, hip flexor but nothing serious and nothing regarding the ITband on the right knee. 

First 12.75 miles we averaged 7:31 avg.  This is where I left G on the way home stretch, I started getting into a groove so I thought why not run 5k like last week under 7 min miles and at least I would have something in a nice long slow run but I started picking it up as I moved on and it really turned more into a tempo run then anything.  I averaged 6:51's for 7:25 miles but it seemed faster than that probably because it was after running 12.75 miles and also I am sure I negative split that last 7:25 miles because I saw a lot of 6:30's for the last few miles.

Here is the bad news, I was good until about 19 miles then I was starting to get a bit drained at that pace but I pushed on.  When I got to 20 I decided to stop and walk the last .75 back but to my surprise I could hardly walk because as soon as I stopped the right knee killed.

I am icing it right now, I know its not as bad as last week but at the same time I also know its not healed.

Will try and take off Sat and Sun and hopefully start fresh next week.

224:50 - 7:15 avg.

Great negative split long run.

Knee is not great, forced to take time off now, sucks.

Great long run but now what?

Off to Toronto on the train with the kids should be fun.

Compared to yesterday the knee feels great.  I went to the spa and ran 3 easy miles on the TM, felt ok but could feel the knee.  Great day with the kids in Toronto, hockey hall of fame, The ROM, shopping, parks and great food.  My knee feels even better throughout the day.

Tomorrow is the start of the 18 week program I would like to try.

going to go with my gut feeling and take some time off.

rest and cleansing.

flirted a bit with some easy tm running, no real symptoms got off and did some pushups and situps.  cleanse was ok yesterday, going to shake in the am and pm and have a healthy lunch.  repeat for a couple days.

almost finished 18 week program, scared to be honest but excited.  lots of volume compared to last training program for boston.

rest, hope this helps.

will try tomorrow nice and easy not sure the distance.

I guess ok, G pulled the plug on our medium long run probably the best thing.

I decided to try out the tm instead of outside thinking i would do 10k.  started at 6:49 pace felt real easy did a few 6:25's and pulled off after 3 miles.  I felt a bit out of shape which seems impossible for only taking 3 days off.  Finishe the last 2 miles flirting with different speeds but mostly slow.

Right groin a bit of a feeling and the right knee was good but I think my imagination started to create something at the end.  Still scared.

Take it easy for sat and sun maybe 5 before work and off sunday so I can start the program on monday.

TM - 3 miles around 6:45 pace

5 miles with Sarah, ran 1.5 miles backwards trying to strengthen my glut. med.  Easy miles.  Actually this was on Friday come to think about it, calf muscles sore Saturday from running backwards.  I was discouraged Friday because I could feel the knee and the right side was off.

Ran and walked 6 miles with my running group.  I wanted to talk a bit with some of the beginners, I ran the last 4 miles in a row on my own and felt the best I have felt in over a week. 

3 miles after Monster Trucks with the kids at MP and I did not feel anything.  I am so glad I took it easy last week because I feel I am ready to start training.

Tomorrow is the first day of an 18 week training program.  Will take it easy with speed work if any for the next 2 weeks.

Todd

6 miles first day of the 18 week program.  Today is just a recovery 6 mile run, I averaged 7:04 for the 6 miles.  I did not feel the right knee at all and a bit on the right groin area but not a big deal so I was pretty excited when I was finished.  The last mile I started thinking about how I might not ever run fast again but when I looked at my garmin I was at 6:30's so I picked it up comfortable and I was running 5:30-45's so maybe the garmin was off but it was the perfect pick up for day number 1.

Tomorrow is 8 miles with 8 times 100 strides and then my running club in the pm.

Ok here is the deal, I am proud that I handled last week mentally and emotionally.  I enjoyed life last week eventhough I was not able to run.  I also was very disciplined and although I cheated a couple times with testing the TM, I did rest and I learned that 1 week off running will not hurt a fittness level.

Today I felt reallllllllly alive.  I am still nervous but I tested a quick 5k - 18:13, not bad and good form.  I then slowed and ran most of the rest of the 8 miles at 6:50 pace which felt nice and easy after running the 5:50's for 5k.

Running my running clinic tonight so I will get a few hill repeats in and some easy running/walking.

Next test is tomorrow's med. long run.

P.M - running club, 1 mile 6:10 pace, rest was easy miles and some walking while coaching and talking.

Chrysler Green way trail.  Thought it would be better for my feet but I like pavement! 

7:17 avg for the 17 miles, felt slower.  The first 8.5 miles was into the wind about 10mp felt good.  I picked it up for 4 miles but started to get tired because I did not hydrate, I am used to colder weather were I don't have to have water for 20 miles but now I better start planning.  I ran those 4 miles around 6:50 avg with the middle 2 around 6:35, felt pretty good.

Had some rain which felt good for the last 3 miles, so glad to be done. 

Grabed a g2 and jumped into the pool while it was pooring rain, ahhhhhhhhhhh!

No right knee pain and the right side was ok except for the first 6 miles.

so much for the 6 mile recovery run that I was suspose to do today.

decided to do some yasso's on the tm at the gym.  did not push it 5:50 pace and I took 2 mins between instead of 1 min.  I did 6 800's and a mile repeat.  don't have the speed like before boston but i think it will come back as long as i heal up 100%

might do some recovery miles tonight if Sarah works out downstairs with me.

Had to work this morning really busy with patients.  Weird time to run and it was pretty hot, not used to the warmer weather.

First 6 miles was into the wind which was not strong but I really could not find a groove, I worked really hard the last 4 miles which were all around 6:45.  Knee was fine but over all I felt a bit off.

The problem with running easy is I start to think about how the heck am I ever going to run a 10 k race under 6 min miles if I am tired at 7:20's?  All mental, I need to relax.

12 miles, good effort for a negative split, average for the entire run was 7:12's

6 miles flush in the morning, tired and legs felt heavy.

Just had a quick window before going out for dinner so I played some tunes while my 4 year old Sadie sang and jumped on the mini trampoline, fun.

3.1 - 18:09, slow start up on the TM and no flats, I was actually wearing old runners that I wear cutting grass, I thought they were my regular ones.  1 mile cool down at 7 min. mile.

72 miles this week and I feel pretty good, I am suspose to be doing less speed and more recovery miles but I am glad I had some speed work in because I have a few road races coming up and I need that confidence going into them that I can run under 6 min miles for up to 10 k at least.

Hey Dave I don't ever spend the time to add runners to my fav., so if you read this I hope all is well with you and the family and of course your running.

5 miles this morning on the trail, no watch.  Took Sadie in the stroller and Julian rode is bike.  Had a few nature stops, lots of fun and perfect weather.

3.5 miles on the TM when Elli was napping.  Ran with 1 lb weights in my hands and chucked in some incline, good workout.  6:45 avg.

Instead of strides, I did 8 times 1 min fartlek's @ 11.2, I am guessing 4:50 pace.

I would run for 3 mins at 6:55 pace then run the 1 min at 4:50 pace.  A bit of a cool down at the end to run a total of 6 miles.

3 miles really slow 7:45 in the P.M to flush, I could not have ran mp miles if I tried, exhausted from work and the run I guess but at least I got another 3 miles on the old feet.

recovery day

I put down easy miles because most of them were however I negative split the last 10 miles so they were more like marathon miles at this stage of the game.  I don't have what I had before Boston yet but there was a glimpse here and there out there today.

20.30 miles 6:59 average - 2:21:40

13 degrees mostly cloudy, wind was 20k but seemed less, perfect weather I thought.

recovery - 4 miles 7:11 avg

1 mile 8 min mile.

felt great but not when i got on the tm, recovery was needed.  hope to feel better tomorrow for a longer run in the am.

Fantastic day outside,county run today. Ran past my son Julian at the bus stop, all the kids were giving my high fives, cute.  Next thing you know I was 6:24 for the first mile.  I was going to run a recovery med. long run of 14 miles today because of the 20 mile run on wed which was a pretty decent run averaging 6:59 for the 20.3 miles.

I just felt comfortable so I kept a good pace which I thought was a bit more than MP at times but not a half marathon race pace for sure.

Anyways, great run 127:42 for 13.1 (6:42 average)

I ran the last mile home easy, what a beautiful day.

Legs felt pretty good, no knee pain but still feel the right side a bit.

5 miles at 6:55, 1 mile easy.

2 miles late afternoon, wanted to pass 70 for the week

late night last night, 80's party, blast.

recover today for the rest of the week

Wanted to run 10k faster than tempo but I had nothing in the tank after 4 miles.

4 miles 23:44 (probably 5:52 average)  Before I got to 10.3 on the TM at the start it took 18 seconds, therefore a lot longer than in a road race, I wonder how long it takes in a race, I am guessing 10 seconds max.

Ran 1.5 easy with some mp miles.

Plan on running some miles tonight as well.

Fun run today on Riverside drive.

first 5 miles I took it easy because I was concerned about the right side, I had some shooting pain down to the knee, got adjusted and acupuncture last night and if felt much better.

all first 5 miles were between 7:03 and 7:14

ran mile 5.5 to 7 at 5:56 avg, felt pretty good as I was able to locate a couple runners to pass.  I ran the rest of the run around 6:45's which felt decent.  I ran the last half a mile with a high school gym class running so I was picking them off one by one, I ran that half mile in 2:41 which is decent considering it was the after 9 and half miles.

I don't feel I have the 36-37 10 k speed yet but hopefully I can get that back with the increased volume.

Running Miles clinic tonight, taking the gang to the track.

3 miles of jogging while coaching and a couple strides on the track.  great turnout, fun.

Not very motivated to start, great finish.

Ran around a bike track which was .80 of a mile, got sick of that so I headed out into the county.  Each mile ranged from 7:07 to 7:25.  I felt really tired around 9 miles but had a spike on the way back so I decided to run the a 5k at a bit better than MP.  6:46, 6:34 and 6:21.  Cooled down for the last mile home.

Tired and I feel like I should take a day off tomorrow regardless so I guess I will be have a free lunch to get my paper work done.

Have 2 pairs of shoes on order, excited.  Around 500 right now.

Hey David, how did you do in your 5k?  My guess if it was flat and good weather - 18:49??????????????????

3 easy, ok.  should be ready for a med long tomorrow

Had some pretty good discomfort in the right groin, leg area yesterday, today it is a ton better.

However because I am scheduled for a 6 mile recovery run today I am going to take a day off, it has been over 20 days with no rest and I have increased my miles per week by 15-20 to 72 instead of 52 which I am used to so this day off is better than a recovery run.

I have to think in the terms of improving and not be selfish, I want to run to get the high for the afternoon with patients ect but a day rest will help repair.

Excited, 2 pairs of new shoes on order and bought a recovery mix to have everyday that has good reviews, I had it yesterday and it helped.

What a nice morning, nice and easy med. long run 7:16 average.

No tempo pick ups, felt like I could have kept running and running.  Ran the last mile in MP or what I thought was comfortable with a bit of effort and it was 6:49.  Glad I did not push it today, I would like to do a little recovery run tomorrow and then hopefully run a 5k race on Sunday and then some recovery miles after the race.

Golf tournament yesterday and today.  Had a chance tonight to run 4-6 recovery but I am exhausted and I think a total day off is a nice break for the legs. 

First round of golf this year, crazy because its June.  Had a weird round yesterday 45 on the front and 34 on the back, 5 birddies.  On the second last hole we thought I had a hole in one but as we drove up it was 7 feet behind the pin and I missed the putt.

80 Today with only 1 bird, golf is a ton of fun but its sure a different pace than running.

Hopefully I'll log 10-12 miles tomorrow, plan on running from my house to a race 4.5 then running the 5k race then run a few more miles and back home again.

Been awhile and actually I was quite nervous because after Boston I have been increasing my volume which has decreased my speed workouts so I was pretty happy with the run today.  I could have pushed a bit more the last mile but I had 3rd place and I was 10 seconds behind first place so I concentrated on running a solid pace.

Ran with Giancarlo 7 plus miles right after 7:15 pace overall.

Gorgeous day not sure of the temp but it was a shaded course and nice and sunny when we were done.

Glad I did the race because I need to work on the nerves before races, I really think I was to over nervous for Boston.

tough 10 k race this coming Saturday would be nice to break 37, its has some trails and lots of turns so I don't expect to hold today's pace for 10k but I will try.

10k-36:32

.3 cool down

.5 (mp)

Have to get some work done at lunch so I decided a TM run at the gym instead of an easy 10 miles outside.  Had my flats so I started at 10.2 and left it there for the entire run except for the last mile I pretended that I was trying to pick it up in a 10k race.  I was happy with this run because I was really in control for the entire run.  I have run about a minute faster on the TM before boston but it was full out, this did not feel full out at all.  I hope the 10k race on Saturday is as easy as today but of course it won't and I am up for the challenge. 

The faster you get the faster your done, love it.

Recovery run at lunch, I took it easy and ran around the area where the race will be saturday.  I did 7 strides for the last 2 miles, first time ever for strides.  Ran 7.30 total, average 7:18.

PM - was my running club Running Miles.  I had all runners and walkers do 6-8 200 meters speed then recover 200 meters.  I did 5 in a row, tougher than I thought.  I did not have a garmin so I have no idea of the pace etc.  About 4 miles total with warm up.

new shoes today, I am wearing mizuno's again because my pearl izumi's are not available.  They told me they were between a flat and the ones I have now and that if I am doing 70 plus miles a week I should wear a something with a bit more support especially for my long runs.  Maybe there is some truth to that and I will have more support, I will wait for the izumi's to come in and run in those for my long runs that have mp in them and some med long runs that are tempo.

Today was meant to be nice and easy, no pick ups because of the 10k race on Saturday.  Happy to get it in.  I had 2 stops for drinks which I never do but seeing it was an easy long run I decided to chill out a bit and not worry.

Humid for sure and rainy on the last half bit of wind nothing crazy.  stopped the watch for the 2 stops. 

21 miles - 7:22 avg.

Not really sore but a tweak in the right groin as usual and I had a rare headache so I packed in my recovery run short and had lunch with my wife which was fun.

3 miles in the am before my wellness talk, felt pretty crappy because I was rushed and I really don't care for my new shoes but I will wear them more on easy runs and long runs for more support.

3 miles in the afternoon, can't stop thinking about the race tomorrow.  first mile I ran at 5:50 then I took it easy and visualized tomorrow's race.  I know there will be some very good local elites there so winnig is not going to be my concern but its hard to let the ego go because I have a lot of people that are expecting me to do very well.  I have decided to grind it out and do everything possible to run the entire race under 6 min miles, I know that this is easy for me on a tm or a flat fast course but tomorrow's course is challenging and its suspose to be crazy humid.  I am looking forward to the opportunity because that is exactly what it is.

I think these races are great for me so I can be less nervous for races like Boston.

Was at the race at 5pm for a 7pm start, anticipation had to have hurt me a bit.  I had to set up our running group to promote our charity race so I was pretty busy right up until the race time.

So hot outside and muggy, sun was beating down and to boot is really windy especially seeing I ran the entire race by myself, 9th place was 35 seconds ahead and 11th place was 45 seconds behind me so it was tough not being near anyone.  My shoes were soaked because of the water around the start and there was some trail running involved, grassy and a bit of mud as well. 

First mile was 5:54 and it was right into the wind for most of it, I could hardly open my mouth I was so dry and I was breathing like a monster, sucked.  I tried to settle in but the trail for the next mile had some mud with bike tracks and a lot of turns so I was pretty much ready to give up when I saw my second split was 6:06 because my goal was to keep everything under 6 min mile.  When I came out of the trail I came head to head with a kid on a bike and lost my footing but did not fall, I think the kid fell off the bike though, now I really wanted to quit.  The race then had you go around a pond a couple times which was intense heat.  I kept saying don't do this just walk and say it was not your night but there is something deep down that lets us battle through and I knew that this is what I needed for future marathon's like Boston.  I kept telling myself get to 4 miles and its going to be easier and it was but the leg turnover was not there so I think my last 2 miles where 6:30 and 6:22.  Had a little sprint in the grass and mud around the final corner but still could not beat 39 mins.

I won my age group and cracked the top 10 which was not bad because there was 950 race participants.  Our charity handed out flyers for our event in September and we had about 10 people sign up for our Running Miles group. 

The best part was not quiting and being positive despite wanting a better time, proud of myself.  We stood and watched all of the group from our running factory finish giving everyone high fives it was fantastic because a lot of these people were running/walking there first race.  We all had our new shirts on and it really was a team event which made it very special.

Going to run on the TM today for 10k instead of 14 outside in this muggy weather.

overall a good couple races in the last week and also I don't think I fully recovered from the 21 miles on Wed.

decided to run something fast on the TM, 18:10 at 5k then had to take it back but decided to fight for a 10k and beat my race time last night which I knew I would. 

37:24 and I was tired so just shows how tough last night was.  1.8 cool down.

did not run in flats, cutting grass shoes.

Decided to run on the TM at home so I could watch Phil win the US open which did not happen.  10k @ 6:39 average.  Right side started to feel weird, cool down until 7.5 miles.

2.5 miles easy in the P.M, felt off so I just did pushups and situps with the kids to music etc.

Feel better today (Tuesday)

some speed at lunch at home.

5k-17:33, slow start up.  kept the tm at 10.5 with pick ups so I was thinking I would break 17 but not this time.  I timed my TM and it takes around 17 seconds to get to 10.5

ran another half mile in there at 5:50 and had a bit of a cool down.

Running group at night 3.6 miles easy.  right groin was acting up so i did not even attempt any speed work.

hopefully med long to long tomorrow depending on sarah.

tough day mentally emotionally.

Left at 7:45am, did not have a clue it was going to be such a hot day.  I was more focused on my right side because it was bugging me the entire run.  Took it easy and really felt the heat by mile 8-9, finished 7:23 average and the last 2 miles were the quickest but that is because I was starting to suffer so I just wanted to get home and drink my swimming pool.

why I ran is beyond me, I should of taken a rest day, running a long run tomorrow morning at 530 because of the heat.

Hardly broke a sweat, dislike my new shoes on a TM, felt heavy.

Right side not perfect but will be by the morning.

Ran 18 miles, started at 5:30am because of the heat and humidity.754,732,727,722,723,727,722,723,725,727,729,725,609,(302 first half of this mile -702),657,655,658,640

felt the right side for the first 5 miles, did not get my bathroom duty done so needless to say the first 5 miles where not fun and i thought i might pack it in at 12 miles but G said lets just run for 2 hours easy.  At mile 10 I started feeling good so I told G that we needed to run a tempo pace through Roseland, he is very good at that becase I leave him and he never complains.  I ran a 609 and kept that pace for another half mile, I had more but I wanted to run in easy with G.  He made us do an extra loop in Southwood lakes and once again started to pick up the pace again.  There was a hill which is only .25 but a good grade and I attacked that as well.  The right side felt better and we took a cool down for a half mile with some walking.

Played around with the kids and Julian wanted to run on the TM with his new shoes so the next you know I did 5.5 easy miles for a total of 24 miles. 

We are leaving tomorrow for our vacation which is my fave running week of the year, lots of hills and great friends.  I am going to chill and not worry too much about speed etc, just easy miles and some tempo runs.

Have not made an entry for 8 days because of our vacation at Cleveland's House in Muskoka.  The hills were amazing and plentiful, what a wonderful vacation and running was only a fraction of what took place.

Saturday June 27th.

We got there last Saturday and I had a little window to go and run before dinner which I wanted to do so I could enjoy dinner and the first night, I felt pretty good after the day before running 24 miles but on this run I felt very sluggish and it was a struggle because I was not used to the hills, I only did 5 miles but of course felt awesome for dinner and our first night.

Sunday 28th - feeling pretty sore from the long run and in hind sight should have not ran Saturday, decided to skip the run in the morning that I usually do at Cleve's and golf with my wife after dropping the kids off at kids camp.  Glad we got the golf in because it rained hard all day, I managed getting a total of 7 miles in at the gym on the resort.  Oh ya I ran 4 miles easy 730 pace then picked it up to 625's, I had to get off because I looked at myself in the mirror and I was white as a ghost, puked and then got back on the tm  and did an easy mile and had to stop.  I was also sick later that night so I had something but was fine the next day.  7 miles total.

Monday 29th - We booked golf on Mon and Thur so I thought to myself another day with no real good running but luckly we were back in time to do a run before picking the kids up at the their camp.  This turned into a great run, I planned on 6 miles but ended up finding a new route and ran 11.5 miles and the hills on this route were massive, I was so impressed.  There were multiple hills but 3 of them were half a mile long and the grade was 3-7, just fantastic.  I managed to feel better the last half and run 7:28 average for the run, I really did not want to push it too hard because of the right side that is still bugging me.  However 7:30's is more like running 6:30's with all the hills.

Tuesday 30th - 16 miles total.  Great run, same as yesterday but longer.  Felt again better as the run went on.  Played tennis for about 2 hours and Josh and I won the doubles competition against everyone, fun.  Won 2 rounds of poker and had a great water ski and swim in the lake.  What a day.

Wed July 1st - Raining again and I was really feeling beat up from all the hills so I decided to take it easy in the gym.  Of course I decided to do some speed work at the last second.  3 miles @ 5:52,  half a mile cool down at 640 pace then finished another 1.5 miles at 552 pace with a cool down at the end for 7.5 miles total.

Thur 2nd - sore from the speed so I ended up running 3 miles easy just to burn some calories before dinner.  Also had a round of golf booked at a resort which left little time to run. 

Fri 3rd - G arrived thursday so I took him on a hill run, he was shocked and I had to force him a little to see the massive hill, ended up running 11 miles total, great run.  Skied later and played some tennis.

Saturday - 8 miles with G, easy at first, really slow and then had a tempo at the last 2 miles, more down hill the last 1.5 so I took off not knowing G was trying to take me over, he caught me by surprise so I stepped into high gear and ended up running a 5:24 min mile, the mile before that was 6:01.  We had a dip in the lake, played the little 9 hole course then played some tennis. 

Sunday - drove home and did 5 miles on the TM, MP.

This was a great vacation, I have only mentioned the running and activities but the best part was all the things we did as a family, tons of fishing, meals together, boating etc etc.  This is by far the best vacation that we look forward to every year.

See notes Saturday June 27th, Cleve's vacation

See Cleve's vacation notes Sat June 27th

See June 27th notes Cleveland's House vacation

Cleve's vacation

See June 27th notes, Cleve's vacation

see june 27th notes, Cleve's vacation

Drove home from Cleve's vacation, TM to get some energy.  Tough run because of motivation and still don't like my shoes.  4.5 miles 29:44, .5 cool down.

Elliot is sick the last couple nights so its been rough regarding sleep.

did not feel like running 10 miles outside and it was not humid, I get a bit stressed when kids are sick so speed is right up my alley.

3.1 - 18:01

light jog to recover

4 times 800's all at 5:50 pace.  6.5 miles total, just wanted to make sure I got in at least 5 miles of speed/threshold work.

This was a good workout because on good days this is not too difficult of a workout for me but today I really had to work it, probably state of the mind.

9 miles at lunch outside, 707 pace, not humid a bit hot and windy.  Did not push, felt pretty good.

felt good at work, but at the running clinic the right side was sore so I took it easy and ran and walked coaching for 3.5 miles.

Little concerned and not motivated this morning to run, I think it is mostly because everytime I wake up I am good for a run but am hurting a little bit by the end of the day just like yesterday.  Anyway like most runners if you don't run you will be worse off.  I decided to run at least 14 and run the miles nice and easy, more easy than I am used to which I did.  Most miles were around 730 so I decided to run at least 20 this way but a road was closed so I knew I would only be doing 17-18 so I decided at 10 miles to pick it up for at least 3 miles but not race, only pick it up a bit more than what I would like marathon pace to be.  I ended up running 6 miles with each mile working a bit harder: 6:59, 6:55, 6:50, 6:45, 6:42, 6:45, I was exhausted by the last mile so I took a little 2 min break before running 2 miles home easy.

I am ok with this run eventhough its not longer like I would like.  I think in the past I might of pushed a bit too hard which upsets my ego right now but because I am more experienced I know that I am risking injury right now if I go to hard so its time to recover the next few weeks and then get ready for more mp miles in my long runs as I hit 10-4 weeks out before the fall marathon.

Take note, I need to start planting water, I did not have any today and I know that water or gatorade would have helped me around mile 8-10 so I could have a better finish.  It was awesome weather but still its probably 75 degrees if not more right now.

My gym stuff was left in my car that was getting a new tire.

Maybe a blessing??

Rest day finally.

Member member today at Essex, 3.5 miles on the TM, 3 at 6:40 pace and .5 cool down. 

Shot 78, 2 doubles, 3 - three putts, 2 birdies.  We are -4 as a team could have been a lot better but tomorrow is when it counts which is 2 man total best ball instead of 2 man best ball. 

Ran 3 miles at the gym after golf, felt like 18 miles.

3 miles before work.  Pooring rain, crazy storm.

second round of the golf tournament and I played crappy, probably the 6.5 hour round.

one too many glasses of wine with dinner so needless to say i felt crappy this morning just like i played golf.  amazing how you can quickly slide into a funk, no runs for the last couple days because of golf etc.  i really feel lately that quickness is something i am loosing so today i was uncertain on what to do.  i felt like taking the day off but i needed a good sweat because of the food and drink from last night.

i decided not to look at the garmin the first mile, beautiful day not humid however the sun was beating down nicely at 11am which made for a nice run until later on when i did start to feel the heat.  first mile was 6:39 which was surprising because i did not feel like i was trying at all.  i then decided on the route and the distance, i wanted to run mp for 13.1.  saw my buddy G out there so ran with him for 2 miles which was nice because he was going the same pace. 

pretty tired when i finished, cut the grass and hanging out with the kids as i write this.  good pool day.

6:47 average, 128:55

Decided to come home and do some speed work.

3.5 miles - 20 mins.  I was 18:01 for 3.1 (10.3 on the TM)

Took a 1-2 min break and repeated 2 more 800's

did 2 1min intervals @ 5 min pace.

finished with another 800 meter at 5:47 pace

Will try for some flush miles tonight if I find the energy.

First Running Miles clinic where I was not sore from the afternoon workout.  Had the group do the Indian run, well it went over really well.  Walkers loved it and I had a good workout as well, we did this for 20 mins and I was startin to feel it, I had no garmin but we did 3 miles in about 18 and half mins.  Did a mile cool down 7 min pace which felt like a 9 min pace.  Feel like I am getting my step back a bit, hopefully a longer run tomorrow morning if i ever go to bed!

Great TM workout at home, had to go home and meet someone who was doing work at our house.  I find I am getting the step back after Sunday's half and yesterday's speed.

I ran at MP 6:52 for 3 mins then at the same pace I would run at 4 incline.  At 30 mins I ran a flat 6 min mile and continued on with hills.  I finished with a half mile at 5:52 pace, .5 cool down.

Running Miles club tonight.  I am having everyone do the Indian run on the track, I hope they like it.  Probably do at least 5 miles tonight

Forgot to add this workout, put Elliot to bed and then the rest of the family went downstairs to workout, Sarah took the kids through some yoga moves and I ran 6 times 800's all at 5:49 pace, little cool down at the end.  Glad I did this double.