DR's running blog

16 k, 1:12:31, 4:32 / k

13 k, 59:30, 4:35 / k

10 k rr group, fast! chasing down archie and another fast guy, no watch but probably 4:05-10 pace

hill repeats 5 x 650 m on 16th btw kennedy and warden

avg time up 3:05

avg time down 4:25

13 k fartlek, 55:47, 4:17 / k , cold w/ some wind and some stretches of bad footing

8.2 k, 38:45, 4:43 / k , steady run in messy conditions

23.5 k, 2:00:00, 5:06 / k, long slow distance

13 k tempo, among fastest 13k runs I have done, had benchmarks to hit at 3 k, 5.2 k, 10 k

hit 10 k in 40:53, 4:05/ k, 

finished in 53:30, 4:07 / k overall

hill repeats 6 x 650 m on 16th btw kennedy and warden, very sloppy conditions, footing was poor/snow and slush , made each rep about :15-:20 more than usual, did not hit target time for rep 5 (3:18) so I did another one (3:23)

avg time up 3:20

avg time down 4:40

8 k, 35:33, 4:27 / k, steady 

13 k fartlek, 54:30, 4:11 / k

8 k, 35:30, 4:26 / k , steady

8 k steady, 36:30, 4:34 / k

23 k, 1:58:30, 5:09 / k, messy sidewalks, windy  cold day

13 k, 56:24, 4:20 / k

8 k, 36:30, 4:34

hill repeats 6 x 650 m on 16th btw kennedy and warden,  footing was decent, hard packed snow and a layer of snow on sidewalk

avg time up 3:16

avg time down 4:40

8 k, 36:40, 4:35 / k

13 k, fartlek, 54:45, 4:13 / k

started long run in brutal cold weather -22 c (-32 w/ wind chill) my gloves weren't adequate - my hands were freezing by 2 k in...cut bait, went to running room and bought proper gloves

26 k, 2:14:00, 5:09 / k, -22c but no wind chill today..snowing for most of the run, balaclava just not cutting it, new gloves ok

13 k, 55:15, 4:15 / k 

8k, 35:00, 4:22 / k, steady 

hill repeats 6 x 650 m on 16th btw kennedy and warden,  footing was good, dry for the most part except for the run up the trail to the road

3:14, 3:16, 3:12, 3:10, 3:08, 3:09 = 3:12 avg

avg time up 3:12

avg time down 4:30

13k fartlek, started from goodyear on hwy 7, dropped off car

 56:13, 4:20/k

fighting through soreness in left foot, left side near heel..hurt through 1st few k and then didn't feel it

8 k, steady, 35:10, 4:24 / k

29 k lsd, 2:24:00, 4:58 / k

13 k, 56:30

8 k, 36:00

13 k, 55:53

8 x 500 m, hills on briarwood.. 2:21-2:30 per rep.

2:30 up, 3:30 down -total time = 48:00

8 k, 34:10, 4:16 / k, steady

23 k, 1:51:30, 4:50 / k

13 k, 54:18, 4:11 / k

36:35

36:00

hill repeats 7 x 650 m on 16th btw kennedy and warden,  footing was messy, into strong wind and cold for good measure

13 k, more of a true fartlek, 54:30

8 k, 36:05, 4:30 / k

29 k, 2:18:35, 4:47 / k

8 k steady, 34:56, 4:17/ k

mild but 25k/h winds

13 k, 55:30, tempo 4:16/ k

hill repeats 7 x 650 m (4.55k x 2) on 16th btw kennedy and warden,  footing was good except for footpath, into light wind, 0 celsius, comfortable

8k steady, 36:35, 4:34 / k

13 k fartlek, 53:58, 4:09 / k

8 k, 35:45, 4:28 /  k steady

32 k, 2:51:00, lsd on cold windy day, - 16 c

13 k, 55:30, tempo run, 4:16 / k

hill repeats 8 x 650 m (5.2k x 2) on 16th btw kennedy and warden,  footing was good except for footpath, into light wind, -3 celsius, comfortable

8.15 k, 38:02, 4:40 / k, 

13 k fartlek, 53:34,  4:07 / k, reached 10 k in 40:45, 

32.5 K, lsd,  5:05 / k, mild, lots of slush, messy conditions-2 c

8 k, 35:55, 4:30 / k

13 k, tempo, 56:02, 4:19 / k

8 k, steady, 34:20, 4:18 / k

hill repeats 9 x 650 m (5.85k x 2) on 16th btw kennedy and warden,  footing was good except for footpath , 11.7 k

8 k steady, 35:00, 4:23 / k

13 k fartlek, 54:20, 4:11 / k, in pouring rain for part of it

8 k, steady,  35:50, 4:29 / k

32 k, 2:38:30, 4:57 / k,

13 k, 54:50, 4:13 / k

8 k, 35:50, 4:29/ k, windy, snowy conditions

hill repeats 10 x 650 m (6.5k x 2) on 16th btw kennedy and warden,  footing was good except for footpath , raining, wet day

avg 3:00 on 1st 5 sets

avg 3:02 on 2nd 5 sets

13 k , fartleks, 54:33, 4:12 / k

st pats day 5 k race..18:32 final time (course was slightly shorter due to construction)

 finished 28th good showing, got outsprinted at the end, not happy about that

22 k, lsd, 1:43:30, 4:42 / k, did 2 hill loops at Briarhill

nice weather, a few puddles and a bit of ice on the sidewalk here and there but overall excellent conditions

13 k tempo, 54:33, 4:12 / k

8k steady , 33:57, 4:14 / k

3 x mile repeats, ran in lane 3@ bill crothers adds 10-15m per lap, 1 lap in btw in 4:00

 3 k warmup

6:05, 6:01, 5:59

pace 3:48/k, 3:46/k, 3:44/k

 2 k cool down

13 k fartlek, 52:47, 4:04 / k, great run, hit 10 k in 40:17

reverse field, started at tier's gate, battled wind going north

8 k, 35:10, steady, 4:26 / k

13 k, tempo, 53:37, 4:07/k

32 k, 2:34:00, 4:49/ k

hill at warden + 2 briarwood loops - ran hard on downhills 

18 mins steady w/ jazzy

18 mins stress test walking at incline and running                    

intervals on road: 4 x 1.7k

downhill:           6:20     (3:43/k) ,

uphill into wind: 6:52    (4:02/ k),

downhill:           6:00    (3:31/k)(hit goal),

uphill into wind: 7:00     (4:07/k)

2.5 k warmup and cooldown (ran last k hard = 3:36!)

total 11.8 k

13 k , fartlek, reached 10 k in 40:02, finished in 54:30, 4:02 / k

light jog w/ jazzy, 4. 6 k

8 k, 36:00 steady. 4:30 / k

32 k, 2:27:37, 4:37 / K

lots of hills, ran to blencathra and did 3 loops, then back home.

20 k nw winds to deal with on the way out, was going for race pace (4:30 /k) but started a bit slower for the first 6-8 k, and fighting the wind so all things considered a solid final long run.

13 k tempo, 51:33, 3:58 / k, reached 10 k in 39:23 3:56 / k to that point

Both these times are pb's!

speed work 5x 1.7 = 8.5 k

down 6:05, up 6:40, down 6:05, up 6:54, down 6:06

 2.4 w/u, 2.3 c/d

13 k fartlek, 52:10, 4:01 / k, (39:37 at 10 k) 

4.8 k jog w/ jazzy

http://www.gmap-pedometer.com/?r=4397828

 23 k - 1:47:15 -4:40 / k

5 k @ 5:00 / k, 7 k @ 4:45 / k, 11 k @ 4:30 / k - race pace

8 k steady, 36:45, 4:35 / k

13 k tempo, 52:20, 4:02 / k, reached 10 k in 39:58,

5 x 1 mile repeats at track, 6:02, 6:06, 6:11, 6:16, 6:20, 400 mjog in btw, 4:00, +400 m at end

 1 mile warmup, 800 m cooldown, 8 k fast , 3.6 k  = 11.6 k

16 k, 1:08:30, 4:16 / k, supposed to be race pace but ended up faster

6 k race pace, 27:00

13 k race pace, 58:00, 4:28

10 k race pace, 48:00 (with a couple of stops for traffic and to stretch)

2.5 k at hotel

8 k

8k steady, 35:10, 4:24 / k

8 k, 36:00

8 k, 35:47

8k 34:47

6.4 k, 28:00, 4:23 / k

10.8 k, 46:00, 4:16 / k

8 k, 34:40, 4:20 / k

8 k, 35:00

8 k, 35:05

8 k , 36:00

8k, 33:20, 4:10 / k

8 k, 38:00

8k, 37:00

8 k, 36:30, 4:34 / k

8 k, 37:00

8k

8 k

8 k, along seawall in vancouver 7 am

8 k van sea wall, 37:00 7 am w/ tom

11-12 k in vancouver by the beach and across the bridge..beautiful day, 53:00

8 k , 36:00 on treadmill in hilton Boston, 4:30 / k

8k  on treadmill hilton boston, 40:00

8 k near Boston airport Hilton, through neighbourhood and memorial park paths

9miles. 14.4 k in Van , all around sea wall in Stanley Park and back to Hyatt. Amazing views, took photos. 1:13:00

19 k, 1:50:00, easy pace took some pics, boston from langham hotel down to boylston across mass ave, then along charles across to harvard then back along the cambridge side

9 k, 44:00 boston along the charles and back to hotel

6 miles, 9.6, 45 min

vancouver / stanley park seawall, 14.5 k in 64:00, 4:23 / k, tempo in the middle for 20 mins

8.3k, 38:15, 4:34 / k

20 k, 1:36:00, 4:48 / k

14 k, 6 k@ 4:00/ k, 

18k, 1:29:00

8 k, 38:00, 4:45 / k

13 k, general aerobic, 1:03:45, 4:54 / k,  incl 10 x 100 m strides

19 k, 1:31:30, 4:49 / k, medium long

8 k, recovery day, 39:30, 4:56 / k 

14 k, 1:09:30

8 k, 39:30, recovery run, 4:55/ k

long run, 1/2 slower, 1/2 supposed to be marathon pace, hot mid-day - pace slowed

13k 1:05:00 = 5:00 / k

13 k, 1:02:00 = 4:44 / k

 26 k 2:07:00

18k, 1:30:30, 5:02 / k

21 k , 1:47:30, 5:07 / k

8 k, 40:00, 5:00 / k

5 k, then 6 at tempo, then 3 to finish 6k in 25:06 4:11 / k, total 1:07:00, avg 4:43/ k

aiming for 4:00 / k for fast section, hot day 26C

8k, 39:00, 4:53 / k

24 k, 2:03:30, stopped 3-4 mins for water/gels, 5:00 / k

13.5, 1:07:30, 5:00 / k, 10 x 100 m strides

23.5 k, 1:59:30, 5:05 / k

8k, 40:00, 5:00 / k

18.3k, 1:30:00, 4:55 / k

8 k, 40:00

29 k, 2:28:30, 5:07 / k

13 k (8 k lactate thresh. 33:00, 4:08 / k) + 25:00 for other 5 k

medium/long 23 k, 1:56:11, 5:03 / k

super hot day, 4.5 k, 27:00

19 k, 1:38:00, 5:10 / k

8 k, 40:00

long run, 13 k slower, 16 k supposed to be marathon pace, still not getting to 4:15/k

13k 1:08:00 = 5:13 / k

16 k, 1:12:30 = 4:32 / k

13 k, 1:05:00, 5:00 / k, 10 x 100 m strides

19k , medium long run, 1:28:00, 4:38 / k

8 k, 40:00

general aerobic, 16 k, 1:21:30, 5:06 / k

8 k, 40:00, recovery run

long run, 24 k, 2:00:45, 5:02 / k

16 k (8 k lactate thresh. 33:00, 4:08 / k) + 40:00 for other 8 k

med. long run, 23.3 k, 1:50:00, 4:43 / k, 

8 k, 40:00

18 k, medium long run, 1:25:00, 4:43/ k

11 k, 10x100m strides, 55:00

34 k, 2:50:15, 5:01 / k

doubles - 9.6 k, 49:00, 5:06 / k + 6.5 k, 42:00

23 k , medium-long, 1:48:00, 4:42 / k

8 k, 43:00

18 k (10 k lactate thresh. 43:30, 4:21 / k) + 40:00 for other 8 k

10 k recovery, 53:00

32 k, 2:37:00, 4:54 / k

10 k, 54:00 recovery run

6.5 k, 42:45 with andrea and jazzy

24 k, medium-long, 1:53:00, 4:43 / k, right on upper barrier for the long run

recovery, 10 k, 55:00

21 k, 1:39:00, med long, 4:43 / k

11 k w/ 6 x 100m strides

26 k, 1:52:00, very hilly route, aimed for race pace, ended up at 4:19 / k

14 k, general aerobic, 1:12:40, 5:11 / k, very hilly route

14 k, w/ 2x 1k, 4 x800 (3:34, 3:30, 2:54, 2:59, 2:57, 2:48)

                                                       3:29 / k-3:40 / k

10 k recovery, 55:00

18 k, med long, 1:28:40, 4:53 / k

13 k recovery w/ 10x100 m strides, 1:13:00, up at cotttage, sore hammy and back early on, got chased by dog

24 k, 1:53:00, 4:42 / k

recovery 8 k, 46:00

10 k to test hammy - passed

intervals at track

6 k warmup

6 x 1k btw 3:48 and 4:00, rest for 3:00, 1 k total in btw

3 k cooldown

24 k, 1:54:00, med long, 4:45 / k

10 k am

6 k pm recovery, slow pace

19 k,1:33:30, med. long, 4:55/ k

8 k recovery 42:40, 5:20 / k

29 k, 23 supposed to be race pace, fell well short of that 1:49:00, 4:44/ k, hot day and recovering from hamstring strain

8.5 k, 40:00, 4:43 / k