smally

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

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

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

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

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

Cold symptoms last night but nothing in the morning.

Superset today.

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

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

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

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

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

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

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

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

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

I was surprised for how good I felt today.

1 mile warm up 7:15

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

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

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

Easy run, felt great.

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

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

Long run tomorrow.

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

Avg 7:13 min miles.

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

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