smally

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.