My Running Journal

TM run today....6 miles @ 45 min.....easy run. Felt good to run again after a three day rest from a minor back injury. Felt minor pain but I was able to run through that. I had chiropractic work done on me yesterday....a few adjustments, and afterwards, I felt 100 % better................Good day!

 2 hour strength training at the gym.

Ran outside today....SW wind @ 20 km.....road was snowy, and lots of ice/black ice. ran 8 miles easy @ 1 hr. 12 min....after reading comments in the forum, I am going to modify my training to concentrate on mileage instead of speed...want to increase my base to 60 miles per week

ran 3.50 miles at the gym on the tread mill....1 mile warmup at 8 min. mile, 4 times 800 meters at 3.25 min with 200 meter rest in between.

2 hours of strength training at the gym. Tonight I am going to a group meditation session in town...I finally found a group to meditate with locally. I've attended 4 Vipassana meditation retreats...one in Nepal..one in Washington and 2 in Barrie, Ontario. They are 10 days of 11 hours per day of meditation. I found that this has helped me with my focus and willpower during long runs!

I feel very upbeat today....I'm excited about this forum....so much experience and wisdom to draw from.....in time, I'm sure that I will be able to share some of my own experience to help others.

Outide run today....very cold, snowy and slippery on the road. We had a couple of inches of snow last night....too early for the plows to clear the trails.   8 miles at a slow pace, but I'm very happy to have got this run in....1 hr. 12 mins....

2 hours at the gym... strenght training....felt a lack of energy today working out....I am going to take three days off from strenght training......Mark is flying in from Seattle for three days...but on Monday, I will try working out first, then run...that works well for me when I run on the TM so I will give that a try......good day overall.

8.00 miles@ 1 hour 8 minutes. Felt strong today....it was nice to run most of the distance on clear dry roads....no slipping and sliding!....very cold though.

....rest day today......started a new training program this week to concentrate on mileage over speed....first three days of this week was recovering from a minor back injury, so I'm happy on how I rebounded. Good week overall......will try to get a 60 mile week in next week.

Should be a warmup starting today and into next week....that will be a welcome relief!

Day off today....My brother Mark leaves back home today.....nice weekend with family.

....13.50 miles @1 hour 49 minutes....approximetely 8 minute mile. Felt very strong today....I'm sure the two day rest really helped,....also very nice out...gentle south wind, 28 F.  and partly sunny....much different than last week.

2 hour wookout at the gym today.....strength training....felt better today than last week....I will see how this week goes. 

8.40 miles in 1 hr. 07 minutes.......8.0 min. mile approx. Mild out....41 F.  struggled in last 2 miles...maybe due to longer run yesterday. Glad to have gotten run in early....suppose to rain today.

1,50 hrs. strength training at the gym.

Very windy and cold today, so I ran on the tread mill at the gym.....10.1 miles in 1 hour, 18 minutes.......7.75 min. mile.....felt very good!

2 hours of strength training at the gym.

............good day thus far....going for a chiropractic adjustment this afternoon, then group meditation at 6 P.M.....I always look forward to that.

6.00 miles today on the tread mill....good workout....ran with Todd today....gave me some very good training tips.

2.0 mile warmup @ 8.0 minute miles

4 times 400 meters @ 6.58 minute miles

4 times 400 meters @ 6.40 minute miles

45 sec. rest in between repeats @ 8.0 minute mile.

1.25 miles progressive pace ...8.0 minute mile to 6.50 minute mile

1.50 hours of strength training at the gym.

Snow storm outside, so I ran on the tread mill at the gym again today.

6.0 miles....@ 43.50 minutes;

mile 1....7.5 minute mile

mile 2....6.58 minute mile

mile 3....7.50 minute mile

mile 4 & 5....6.58  minute miles

mile 6....7.50 minute mile

1.50 hours of strength training at the gym

8.0 miles on the tread mill today.....61 minutes...approx. 7.40 minute miles.

45 minutes of core muscle excercises. Tomorrow will be a rest day from running...maybe I will do some cross training...outdoor mountain biking if the weather is OK.

No running today....it took alot for me not to run...I felt so good today, but more and more, I'm realizing the possitive benefits of those rest days!

Went to the gym though...2 hours of strength training, including some leg workouts....13 flights of stairs with 50 lbs. of weights, and 7 sets of squats....good workout.

15 miles today...east winds @ 10 miles per hour....roads were, for the most part, dry....suppose to rain later today and tomorrow.  Ran with my Ipod today..I don't usually listen to music while running...I like to listen to outside sounds...but today I felt like listening to some music...it was ok at first, but later in the run I found it aggrevating! Total time for run was 2 hours, 10 minutes...8.6 minute pace.

13.50 miles today....felt really good....surprised myself after a fairly long run yesterday, but it was such a perfect running day....calm winds out of the southwest, mild temperatures of 47 F. and tomorrow will be colder with freezing rain, so I took this opportunity!  total time for the run was 1 hour 45 min. @ 7.77 minute pace...I'm getting slightly faster and thats so motivating!!

6 miles today on the Tread mill....rain and freezing rain today. I felt sore today after two long runs in a row, so I thought I would run a easy 4 miles to break a sweat, but after the first 2 miles @ 8.0 minute pace, I felt good so I decided to do 10 repeats of 400 meters @ 6.50 minute pace.....good run overall.

2 hours of strength training at the gym...arms, legs and abdominal.

10 miles today on the tread mill....got about 4 inches of snow last night. I wanted to run outdoors today, but it was too slushy. ...did first 2 miles at an easy 8.0 minute pace...had a sharp pain on my upper left foot, but pain subsided after 4 miles. finished 10 miles in 75 minutes...7.5 minute pace overall...very happy about that time. Ran next to Todd  ( Smally ), I was so motivated running next to him, mostly because I have a lot of respect for his running accomplishments, and I welcome his advice!!

1.5 hours of strength traing.....back and core

Today I planned on doing some cross training and not running but because of the fact that I feel so energetic lately and also...I found out Tuesday that a freind of mine had a heart attack on Sunday night, so I went to the wake last night...and yesterday I found out that a friend of mine's mother died from a lengthy battle with cancer, so I will be going to the wake tonight...the stress of all this made me want to run, which helps me when I'm feeling stressed!

So I ran 8.0 miles as follows.....2 mile warmup @ 8.0 minute pace , then 10 repeats of 800 meters @ 6.54 minute pace, with 45 sec. light jog in between @ 8.0 minute pace...total time for run was 58 minutes.

2.5 hours of strength training at the gym......abdominal, chest and shoulders.

5 miles on tread mill today...1 mile warmup @ 7.5 minute pace

                                           3 mile tempo run @ 6.53 minute pace

                                           1 mile warmdown @ 7.5 minute pace

total time for run.....36 minutes.

2 hour strength training at the gym.....arms and legs.

Day off from running.....went to the gym.. 1.5 hours of strength training...core and legs, including 15 flights of stairs with 50 lbs. of weight.

10 miles today on the tread mill...I wanted to run outside today but is was extremely cold..-18 C. so I decided not to. Planned on a 10 mile easy run, but felt good so I added a short 2 mile tempo @ 6.30 minute pace......8 miles @ 7.75 minute pace....total time for run was 75 minutes. Average..7.50 minute pace. I'm trying to run negetive splits on these runs....first 5 miles was run in 38 minutes, 40 sec......last 5 in 36 minutes, 20 sec.

10 miles on the tread mill as follows....

mile 1....8.0 minute pace

mile 2, 3 @ 4....7.18 minute pace

mile 5 @ 6.....7.50 minute pace

mile 7, 8 @ 9....7.13 minute pace

mile 10....7.50 minute pace

total time of run....74 minutes.....average 7.40 minute pace

.....2 hours of strength training at the gym....core, and back.

6 miles on the tread mill.....lots of snow last night and I decided that since I was going to do speed work today, the road might have been too slippery so I chose the tread mill.

2 miles warmup @ 8.0 minute pace

3 times 800 meters @ 3.25 minute

3 times 800 meters @ 3.20 minute

45 sec. slow jog in between repeats @ 8.0 minute pace.

2 hours of strength training at the gym......chest and shoulders.

8.50 miles today.. outside......14 F with 12 mile winds out of the southwest. Today my plan was a progressive run....I did the first 4.25 miles at an 8 minute pace, then I picked up the final 4.25 with a 7.53 minute pace for a negative split... total time for the run was 66 minutes with an average pace of 7.76 minutes......felt very good on this run.

1.50 hours of strength training at the gym.....core, arms and legs.

6 miles on the tread mill today. I'm having quite alot of lower abdominal muscle pain....I'm guessing its from the increased weekly mileage, so I decided to do an easy, lower impact run today on the TM even though it was a great day for an outdoor run...I want to feel good for tomorrow....an 18 mile outside run.

total time for today's run was 47 minutes...average pace of 7.83 minutes.

2 hours of strength training at the gym....back muscles.

18.3 miles today. Very nice day, with sunny skies, calm winds out of the south and semi-mild temps....22 F. I did my first 6 miles quite slow...my abdominal muscle pain was very evident, but I was able to run through it, and the rest of the run felt quite good...very satisfied with a total time of 2 hours 34 minutes...an average pace of 8.42 minutes.

Today is a rest day for me...which I find to be difficult, but I want to be well rested for this week. Anyway, its an all day rain outside, so a nice day to stay indoors and relax! I will use this day to work on my photo album of 400 pictures that I'm putting together....with captions...from my 2 month journey to Nepal and the himalyian mountains.

6 miles outside today as a speed run. winds were out of the southwest @ 10 mph and light snow. Times are as follows:

mile 1...warmup @ 7.24 minutes

mile 2...6.42 minute

mile 3...6.24 minute

mile 4...6.25 minute

mile 5...6.12 minute

mile 6...warmdown @ 7.23 minutes

total time for run....40.30 minutes not including 45 sec rest in between intervals.

felt very good for this run!

3.0 miles this evening..went to visit Mom in the nursing home and ran instead of driving...strong 30 mile per hour westerly winds...so the run there was hard.....1.50 miles in 13 minutes. the return home was faster....1.50 miles in 10 minutes.

13.50 miles today....partly sunny skies with a strong westerly wind of 25 miles per hour. Had a slow first half, partly due to the strong head wind and very cold temps...6.75 miles in 55 minutes....8.15 minute pace. Second half....6.75 miles in 49 minutes...7.25 minute pace. Total time for run was 1 hour, 44 minutes....7.70 minute pace.

2 hours of strength training at the gym.....chest and shoulders, and 45 minutes of cross training. I have quite abit of pain in the adductor muscles, and after doing a little research on the internet, I realized that I better take 1 or 2 days off of running or else I will be sidelined for awhile. Its that old story....you have to listen to your body!

one half hour of biking outside today....very cold!

Another day of not running, but my muscles feel like they are less sore....although I was so tempted to run, I thought I would give it another day and see how it feels tomorrow. I don't know what I would do if I could never run again, my day just doesn't feel complete without a run.

Anyway, I did 2 hours of strength training....arms and legs and 1 hour of crosstraining....also one half hour of outdoor biking....great day for that as there was 0 wind...felt good!

I decided to try to run today....ran 6.0 miles in 46 minutes....average pace of 7.67 minutes. I felt soreness and this mild pain did not subside at all through the run, so I'm hoping I didn't worsen things as I plan on doing a 16 miler this weekend....I will see how things feel on Saturday.

1.50 hours of strength training.....back muscles.

Wonderful day for a long run.....sunny skies, calm winds out of the north and 22 F temps. 16.50 miles in 2 hours 20 minutes....average pace of 8.48 minutes. Lower abdominal muscles pains were moderate throughout the run and did not go away....I will take tomorrow off and rest....see how things are Monday....I believe that the chiropractic adjustments and magnetic lazer therapy will greatly help....and of course....not running as many miles untill things are better!

I took today off from running.....2 hours of strength training at the gym....chest and shoulders.

good run outside....25 F with 10 mph winds out of the southwest. 13.50 miles in 1 hour 44 minutes....average pace of 7.70 minutes.

1.50 hours of strength training at the gym....arms ans legs 

7 miles on the tread mill.....16 times 400 meters @ 6.95 minute pace with 45 second light jog in between....1 mile warmup @ 8 minute pace and half mile warmdown  @ 8 minute pace....ran through some hip flexor pain for first 2 miles. I probably will have to do some cross training tomorrow if I don't feel better...very frustrating!

1.50 hours of strength training at the gym.....back muscles.

2 hours of strength training at the gym....chest and shoulders......also, 45 minutes of cross training instead of running....hopefully, this injury will go away quickly...I hate not running, but if I'm going to have any chance of running a spring marathon, I need to take this injury seriously so I can get in some key runs!

1,50 hours of strength training at the gym.....core, arms and legs...also, 45 minutes of cross training.....injury is feeling better, but I'm not going to do what I did last week and rush back into running....I will be patient!

1.50 hours of strength training at the gym and 45 minutes of cross training.

Rest day....

Very nice day for a run....set out to do a 12 mile run, but the weather was so nice, I kept going...felt very mild muscle pain from injury, but last 2 miles were severe, but I had to finish. 20.50 miles....I think my time was about 2 hours, 50 minutes, but I didn't keep a close watch on time, my goal was just to go out and run some easy miles today after 4 day rest.

4 miles on the tread mill today...to flush my legs after the long run yesterday....very easy pace of  8.25 minutes.

2 hours of strength training at the gym....chest and shoulders

11.25 miles today outside with temps. at 28F with winds out of the NE @ 19 mph. total run time was 1 hour, 27 minutes with an average time of 7.73 minute pace. numerous 1 minute surges throughout run when I could find dry patches.....very slippery...had to run on grass or busy roads to find dry areas. first 5.60 miles @ 44 minutes....back stretch @ 43 minutes..was happy with that considering I was running into the head wind.......good run overall.

1.50 miles of strength training at the gym.....arms and legs.

I treated my body to a rest day from running......I did 2 hours of strength training at the gym...core and back muscles.

Great day for an outside run....33 F with winds out of the SW @ 11 mph. 16.50 miles....total time for run was 2 hours 08 min. with an average pace of 7.75 minutes. I am thrilled with this run as it is a 12 minute faster pace than my last 16.50 mile run, an I felt very relaxed throughout this run. Good run!

12.25 mile run....24 F with winds out of the north @ 17 mph. Set out today to do a slow run. After 6.12 miles I noted my time @ 49 minutes...8 minute pace. ..felt very strong after running through some muscle pain.....back half ...ran in 45 minutes @ 7.34 minute pace. Total run time was 1 hour 34 minutes @ average pace of 7.67 minutes. I will take Saturday and possibly Sunday off and do a long run on Monday....depending on the weather forcast.....Good run...felt energetic and strong.

2 hours of strength training at the gym....chest and shoulders.

rest day from running.....2 hours of strength training at the gym.....core arms and legs.

Today is a complete rest day...I plan to do a long run tomorrow....weather permitting!

22.0 miles outside with great weather conditions....25 F with calm winds out of the north and partly sunny skies. After thinking about the major problems I had on my last 20.50 mile run last week, I felt that it was hydration and muscle cramping in the last 5 or so miles, so I took care of the hydration problem by using a hydration belt, and I decided that I was not going to worry so much about time, but rather completing the long run....after all, this run is about building endurance, not speed, so I decided to take 1 minute walk breaks every 2-3 miles....I think this worked good for me. Details of the run:....22 miles in 3 hours 7 minutes. First half in 1 hr. 34 minutes....back half in 1 hr. 33 minutes. Average pace for run was 8.50 minutes, which includes about 8-10 minutes in walking all together.....so I'm quite pleased with this run.

Tread mill run to flush legs from yesterdays long run....5.25 miles with average pace of 7.80 minutes.

1.50 hours of strength training at the gym.....back muscles.

Ideal conditions for running today....33 F, partly cloudy with winds out of the NW @6 mph. Ran 13.60 miles today...total time was 1 hour 44 minutes with an average pace of  7.65 minutes. First half of run was done in 54 minutes....back half in 50 minutes. I feel good that I'm continuously running negative splits..I took a few walk breaks in this run also, just to water up...about 30 seconds at a time.

2 hours of strength training at the gym....chest and shoulders.

Nice day....32 F with partly cloudy skies with winds out of the NW @ 6 mph.

11.10 miles with a total time of 1 hour and 24 minutes...average pace of 7.57 minutes. First half in 44 minutes...7.93 minute pace. Back half in 40 minutes...average pace of 7.21 minutes.

1 hour of strength training at the gym.....arms and legs.

Rest day from running.....1.50 hours of strength training at the gym....back and core muscles.

Beautiful day....35 F, sunny skies with winds out of the west @ 4 mph. Ended this week with a 19 mile run.  Total run time was 2 hours 33 minutes with an average pace of  8.05 minutes. Felt very relaxed for the entire run.

rest day from running....2 hours of strength training at the gym....chest and shoulders.

Looks like the last nice day to run for a few. Suppose to rain for the next couple days. Anyway, today was a comfortable 24 F with partly cloudy skies and winds out of the east @ 8 mph. 13.70 miles today with a tempo run on the back half. First half in 53 minutes and back half in 49 minutes @ 7.15 minute pace. On the back half I really tried to concentrate on shorter strides and faster leg turnover, and I got into a momentum that really felt smooth. I really feel an improvement in my overall endurance and speed since I've picked up my weekly mileage. Total time for run was 1 hour 42 minutes at an average pace of 7.45 minutes.

Rain today, so I ran on the tread mill....11.0 miles ...total time..1 hour, 21 minutes at an average pace of  7.36 minutes.

2 hours of strength training at the gym....arms.

Day off from running....2 hours of strength training at the gym....back muscles

Nice day...30 F, mostly sunny skies with winds out of the NW @ 12 mph. Ran 14.10 miles at an easy pace @ 7.94 minutes. Total time for run was 1 hour, 52 minutes.

2 hours of strength training at the gym.....chest and shoulders.

Rest day from running...2 hours of strength training at the gym.....arms.

Rest day.....long run tomorrow..weather permitting.

Very nice morning with temps. at a cool 19 F, partly cloudy skies and calm winds out of the SE @ 2 mph. Ran 26 miles.....wanted to see if I could actually run that far, as I never ran farther than 22 miles. I wanted that physiological edge! Ran this distance in 3 hours 38 minutes....first half I really put the brakes on to conserve my energy...1 hour, 55 minutes. Back half I did in 1 hour 43 minutes. Average pace for run was 8.38 minutes. I didn't want to worry about pace at all..just to do the distance. But never the less, I'm happy with this run.

Easy run today on the tread mill to flush legs from yesterdays long run.....4.25 miles. Felt a bit sore, but overall not bad.

1.50 hours of strength training at the gym....back muscles.

I took today completely off....no running, no strength training. I feel tired...not really that sore, just tired. Must be from the long 26 miler on Sunday....don't usually feel like this mid-week, but I will listen to my body!

Beautiful day to run outside. Sunny skies, 35 F with winds out of the N @ 8 mph.

13.50 miles today. .....13.1 miles with a total time of 1 hour 38 minutes...average pace of 7.48 minutes.....     .40 miles cooldown. Total time running was 1 hour 43 minutes.

1.50 hours of strength training at the gym this afternoon...chest and shoulders. Group meditation tonight....I always look forward to that.

Day off from running....2 hours of strength training at the gym.....arms

Tread mill run today....too much snow from last night . 5.25 miles....seemed difficult. I am dealing with a low grade flu, so I decided to do a short run to try and sweat this out of me....I must be a little run down from the 26 miler on Sunday.

1.50 hours of strength training.....back muscles.

no running today.....35 km bike ride. nice day....sunny skies, winds out of the east @ 6 mph and 33 F temps.

32 F, partly cloudy with strong winds out of the east @ 12 mph. 11.10 miles at a slow pace. Run was difficult....still have a cold and strong head winds on the back half. 1 hour and 35 minutes at an average pace of 8.56 minutes. Should have rested again today, but had a strong urge to run.

Tread mill run....4.25 miles....could not go farther. This adductor pain is intensifying....actually, I've dealt with this for almost 2 months, hoping it would go away, and for the most part, it would after about 2 miles into my runs, but now, it gets worse as I go on. It looks like I will have to take about a week off of running....maybe longer....hopefully, I will still be able to run the May marathon. Very frustrating, but its part of the sport, I guess.

2 hours of strength training at the gym....chest and shoulders.

no running.....adductor muscle injury....advised by my chiropractor to take at least 3 days off....in the meantime I am getting daily therapy there, and I will do outdoor biking when weather permits.

1.50 hours of strength training at the gym....arms .

no running....went for a 35 km bike ride this morning....beautiful day...sunny, calm winds and mild temps. I'm glad that the biking does not aggravate my injury...at least I can bikeride right now. So many runners out on the trail today...could not help but to be envyous!

1.50 hours of strength training at the gym....back muscles.

Tonight is group meditation.

no running....injury getting slightly better...looks like this week will probably be a write-off for running.

35 km. bike ride and 1.50 hours of strength training at the gym...chest and shoulders.

Ran on the tread mill today in the hopes of easing the impact. Ran 6.25 miles at an easy pace...8 minute miles. Pain was moderate throughout run...not gone...but the good news was I was able to run through it, and it just felt so good to run, even though this injury is still there. Not sure what I should do from here.....take a few more days off or run some short easy miles. I'll see how tomorrow is.

1.50 hours of strength training at the gym....back muscles.

no running...injury still there.

60 km. bike ride....beautiful day for that.

no running due to injury....40 km bike ride. Very nice day...sunny skies, mild wind out of the east at 6 km per hour and temps. at 56 F.

51 F with partly cloudy skies, winds out of the south @ 12 mph. Ran 9.30 miles. Injury still bothering me but felt much improved during rest, so I decided to give it a test. Pain was moderate at start of run, for the most part disappeared in the middle part of run, and returned in the last mile, but it felt so good to be outside running! total time was 69 minutes, average pace of 7.40 minutes.

1.50 hours of strength training at the gym....arms 

35 km. bike ride

2 hours of strength training at the gym....chest and shoulders

2 hours of strength training at the gym.....arms

1.50 hours of strength training at the gym.....back muscles

complete rest day....injury seems to be getting better, as well, my temptation to go out and test it with a run....but I'll hold off at least another day.

strength training at the gym....chest and shoulders

strength training at the gym.....arms

30 minutes of rowing on machine

20 flights of stairs with 50 lbs of weights

35 klm bike ride

strength training at the gym....back muscles

super sets of rowing, pushups and stair climbing with 50 lb. of weight. Total was 30 minutes of rowing, 120 pushups and 24 flights of stairs in 6 sets.

35 km. bike ride.......perfect day outside..sunny, mild and calm winds out of the SW.

.....good workout today....hopefully I will be able to run sooner than later!

I decided to test this injury, so I went out today and ran 5.75 miles....48 min. with an average pace of 8.34 minutes. Not a fast run but a run never the less! I was aware of the pain throughout the run but it was mild and I felt strong ....probably 75% better and I am cautiously optimistic!!

strength training at the gym....chest and shoulders and 200 pushups.

30 minutes of rowing on machine.

Perfect morning for run.....sunny, winds out of the SW @ 12 mph and temps at 55 F.

5.75 miles... 46 minutes at an average pace of 8.0 minutes. Feeling about the same as yesterday....started with pain, but this time I felt much better in the back half.

went for a 35 km. bike ride this afternoon....absolutely pefect conditions to be outdoors doing anything! Its so nice to have this warm weather and sunshine back again. I think half the people of Windsor were on the trail and down town area!

35 km. bike ride....another perfect day..even warmer!

I'll give my body a rest from running....maybe two days and see how things feel on Sunday...I want to be smart with this injury, which means being patient and that in itself is difficult.

Went for an afternoon run...was busy this morning doing some volunteer work at the nursing home were my mother lives.

68 F with hazy skies and winds out of the south @ 11 mph.

7.25 miles... total time was 52 minutes at an average pace of 7.09 minutes. First half of run @7.27 minute pace. Back half @ 6.54 minute pace...good negative split.... felt 90-95 percent better today....

strength training at the gym....arms.

4 super sets of rowing, pushups, stair climbing with 50 lbs. of weight and squats with 50 lbs. of weight. Each set was 10 minutes of rowing, 20 pushups, 4 flights of stairs and 10 squats. Total of 40 minutes of rowing, 80 pushups, 16 flights of stairs and 40 squats.

Decided to take my bike to the gym every day...weather permitting....with the price of gas right now, I for one need to make some lifestyle changes, but they will benefit me more in the longrun so I don't mind.

partly sunny, winds out of the east @ 7 mph. Temps @ 59 F.

8.10 mile run...total time was 61 minutes at an average pace of 7.32 minutes....still feeling sore throughout run but I would rate it as mild.

35 km. bike ride....head wind on back half.

strength training at the gym.....back.

40 minutes of rowing on machine

35 km. bike ride....perfect weather...sunny, mild winds and 68 F

Partly cloudy skies, winds out of the SW @ 4 mph and mild temps of 55 F....another perfect running day. ....working through this injury, I decided that I would run 10.1 miles today and consider that my long run for the week. I will be happy to log 30 miles this week. Felt very good today....total time for run was 1 hour, 18 minutes....average pace of 7.43 minutes.

strength training at the gym....chest and shoulders.

Love the spring weather!....46 F, sunny skies and virtually no wind. Ran 8.1 miles today and felt just as good as yesterday. Total time for run was 59 minutes with an average pace of 7.17 minutes. Ran the last kilometer at 6 minute pace....never ran that fast before!...I will try to run a mile at that pace on another run...felt good.

strength training at the gym....arms.

3 super sets of rowing, squats and stair climbing with 50 lbs. of weight....total of 30 minutes of rowing, 12 flights of stairs and 30 squats.

Light rain, 59 F with winds out of the south @ 12 mph.

Ran 6.0 miles to end my week at an easy pace of 7.50 minutes.....total time was 47 minutes. My plan is to strength train tomorrow and not run....Sunday will be a total rest day and Monday I want to run a 13 mile to start the week....plan to log 40 plus miles next week.

strength training at the gym......back. Decided to start doing adductor excercises with weights a few times a week to strengthen those muscles.

strength training at the gym....chest and shoulders. Day off from running.

rest day today....spent the afternoon at Mic Mac park for Earth Day......nice day.

Tomorrow I plan to do a 13 miler, but the weather is not going to be like this week....its suppose to be cloudy and cold....48 F.

rain this morning with cool temps of 44 F and winds out of the north @ 6 mph. I had to run this morning because I have a busy afternoon, so I ran 13.50 miles....first time doing that distance since before my injury which was March 26, so I left my watch at home and  made this an endurance run....total time was 1 hour, 50 minutes at an average pace of  8.0 minutes. Ran in the rain until my last 2 miles...that was a real character builder since it was a cold rain. Felt good to finely be able to do a substantual distance again.

Did not run or strength train today....for some reason, I'm feeling very tired....mentally and physically..not alot of motivation, so I decided to take a rest day and tomorrow will be a new day. I planned on doing a 6 mile run today, but as I finding out more and more lately, schedules have to be subject to change at the last moment sometimes.

Did some yard work at least!

......Sunny skies, 44 F and winds out of the SE @ 9 mph.

Ran 8.10 miles today at a comfortable pace....total time was 1 hour, 3 minutes with an average pace of 7.47 minutes. Nice to get out of that lazy feeling of yesterday...had to push myself a bit to go out, but felt good after about 5 minutes.

strength training at the gym....arms and legs.

Partly sunny skies, 48 F and winds out of the E @ 11 mph.

Ran 9.40 miles....total time of 72 minutes....average pace of 7.40 minutes. Goal for today was to run the distance just under marathon goal pace and be mindful of form.

strength training at the gym....back.

Overcast skies, calm winds and temps at 55 F.

Ran 6.20 miles in 47 minutes....average pace of 7.35 minutes.

rest day from running.

strength training at the gym....chest and shoulders

Sunny skies, 50 F and winds out of the SW @ 7 mph.

Great tempo run today....wanted to test out my new runners. What a differance a good shoe makes! I was starting to get lots of aches and pains after my runs....not related to my recent injury, and I new that my shoes were the problem...I had 775 miles on those shoes.

5.25 miles....total time was 36 minutes with an average pace of 6.52 minutes.

long run planned for tomorrow. Today is a great day for a bike ride. I'm going to do a 40 km ride and enjoy the nice weather.

Mostly sunny skies, 53 F with winds out of the SW @ 7 mph.

16.3 mile endurance run.....total time of 2 hours, 20 minutes.....average pace of 8.35 minutes. Steady slow pace for entire run.

Strength training at the gym....arms

super sets of pushups, stair climbing with 50 lb of weight, squats with 50 lb and rowing...3 sets.  Total of 45 pushups, 12 flight of stairs, 30 squats and 30 minutes of rowing.

35 km bike ride

11.25 mile run planned for tomorrow...weather permitting.

Mostly cloudy skies, 66 F and gusty winds out of the SW @ 16 mph.

Ran 11.10 miles....total time was 1 hour, 26 minutes, with an average pace of 7.45 minutes. Felt strong throughout run with no apparent pain from injury.

strength training at the gym.....back and legs.

strength training at the gym......chest and shoulders

Mostly sunny skies, 53 F and winds out of the NE @ 12 mph.

12.60 miles....1 hour 39 minutes with an average pace of 7.52 minutes.

I cannot believe how inconsiderate....or blind, some drivers are. There must have been 3 occasions today while I was running on the street that drivers turned in front of me....nearly clipping me off....and I had the right of way at the intersection. Thank God I could see them!.I will need to find myself a more peaceful route to run, and less fumes also! I envy those that live in areas were there are nice trails, away from the city. I think I need to move somewhere else....like out West.

Strength training at the gym.....arms and legs

Hill training tomorrow

Strength training at the gym.....back

Had to postpone hill training today....rain all day. Tomorrow I plan on doing a long run, weather permitting.

Cloudy skies, 50 F and winds out of the NW @ 11 mph.

20.50 miles for an endurance run. I ran as slow as I could tolerate and finished in 3 hours, 03 minutes, with an average pace of 8.55 minutes. Felt good to complete this run with no real problems. Hopefully, my injury is behind me, for the most part.

Took a cold bath....waist high...when I got home, then a warm shower. I cannot believe how good and soothing a cold soak feels on the muscles after a long run. Its like wrapping myself with a large ice pack! I will do this after my long runs for now on....I good idea I got from fellow bloggers.

Strength training at the gym.....chest and shoulders

35 km. bike ride....beautiful day!

Steady rain today, so I ran on the tread mill....first time in a while. 6.25 miles @ 8 minute pace. Had to start very slow for first mile...I felt flat footed and found it difficult to coordinate myself.....must be the fear I have of falling of and not running on the tread mill for some time.

strength training......arms

Sunny skies, 50 F and winds out of the NE @ 12 mph.

Hill workout today.....ran 4.50 miles at an easy pace to warm up, then did 7 hill repeats at the Heron hill, then .75 mile warm down. No time noted for run.

strength training at the gym.....back.

Partly cloudy, 55 F with winds out of the N @ 6 mph......ideal running conditions. I felt very lazy this morning and didn't feel like running.....muscles felt tight from my hill training yesterday. Finely I decided to go out and run 4 to 6 miles at an easy pace, but after .50 miles, I felt very good and I just went with how my legs felt. Ran 7.0 miles with most of that at tempo pace.....50 minutes with an average pace of 7.08 minutes.

Tomorrow I plan to run an easy 6 miles to finish of my week.

Strength training at the gym.....chest and shoulders

Decided not to run today....feeling sluggish....I will give my body a rest.

Partly cloudy, 55 F and winds out of the NW @ 19 mph.

My very first outside track speed workout. Ran 1 mile warmup, then 4 half mile speed runs with half mile cooldown in between. I didn't want to overdo my first track run, but I need to do more laps with less cooldowns in between.

Splits were.....1- 3.15 minutes

                      2- 3.13

                      3- 3.09

                      4-3.11

8 mile easy pace run tomorrow.

Sunny skies, 51 F and windy at 16 mph westerly.

8.10 miles in 1 hour with an average pace of 7.25 minutes.

Sunny skies, 50 F and winds out of the N @ 7 mph.

Ran 6.50 miles today at an easy pace, no time noted.

Strength training at the gym.....arms.

Hill training planned for tomorrow

Had to take Matthew to emergency today, then Mom to the dentist this afternoon, so no time for running or strength training. Lots going on this week, so I'm not logging many miles, but that might be a good thing as this adductor injury seems to still be lingering, although I'm able to run but not pain free. Things always happen as they should, so I will go with it!

Mostly cloudy, 59 F and winds out of the NW @ 8 mph.

Ran 22 miles as an endurance run today. I could not head out until almost 1 PM so it got quite warm later in the run. Ran in 3 hours 8 minutes, but I would of finished in 3 hours or slightly less but I had to walk the last 3/4 mile because I ran out of water and felt very dehydrated. I don't think I will do a long run so late in the day again during the summer months. With the walk I ran an average pace of 8.33 minutes.

Rest day...feeling very good after yesterdays long run....I plan to do an 8 mile run tomorrow

Sunny skies, 55 F and winds out of the SW @ 7 mph.

Ran 8.10 miles for a total time of 61 minutes....average pace of  7.32 minutes. Legs felt a bit tight for the first 2 miles, but then I felt quite good.

A beautiful day for a bike ride...50 km.

rest day....body is tired from all the biking and sun of yesterday. Nice to have a quiet day!

Ran on the tread mill today for some speed work. 10 times 800 meters @ 3.28 minutes with 1 minute rest in between and a half mile cooldown at the end.

strength training at the gym.....back.

Sunny skies, 50 F and winds out of the E @ 12 mph.

Ran 8.10 miles today with a few surges in between. Felt very good. Total time was 59 minutes with an average pace of 7.17 minutes.

Strength training at the gym.....chest and shoulders.

Sunny skies, 59 F and winds out of the W @ 11 mph.

Ran 11.50 miles in 1 hour, 30 minutes....average pace of 7.50 minutes.

40 km. bike ride.....great weather for cycling. Planning to bike to Wheatley tomorrow and camp for the weekend...weather permitting....and bike home on Sunday. Maybe 150 km. round trip.

Left early this morning for Wheatley.....weather does not sound very good, so we dicided to scrap the plans to cycle there. Instead we went by vehicle, but brang the bikes. Turned out to be a nice night. No rain untill after I retired to bed.

Biked to Point pelee today. Very windy all the way there, but nice ride back with a tail wind....6 hours of biking.

Home again....nice to rest up for three days....I'm sure I will feel the benefit of rest.

Very busy today....did not run. I will get back to it tomorrow after four days off.

Cloudy skies, 68 F and winds out of the S @ 9 mph.

8.10 miles today. Total time of 61 minutes with an average pace of 7.32 minutes. I thought that after four days off I would feel strong, but today the run felt hard.....my legs felt tight and crampy. I feel a slight cold coming on and that might have something to do with it.

strength training at the gym....arms

Overcast skies and foggy, 60 F and winds out of the E @ 9 mph.

8.10 miles today at an easy pace of 8 minute per mile....total time of 65 minutes.

Felt sluggish...trying to sweat out some flu like symptoms...thought a run would help...hope so!

Hazy and partly sunny, 80 F and winds out of the SW @ 7 mph.

8.10 miles today at an average pace of 8 minutes per mile....65 minutes. Felt much better today than yesterday with this pace, but the last 2 miles were difficult due to the heat as I am not yet used  to running in these temperatures...must acclimatize.

Hazy and partly sunny. Very hot @ 86 F at the time I left for my run. Winds out of the SW @ 17mph.

8.10 miles in very hot, humid and windy conditions. Did not bother keeping time, asI knew this would be a slow run. There were very few people out on the trail today!

Day off.....spent the day at the Green Living show at the Hospice of Windsor, then to Art in the Park.

No running today, just a relaxing day at home, and did some yardwork, although it was very windy outside.

Speed work om tread mill as follows:

5 times 800 meters @ 3.29 minute pace

10 times 200 meters @ 1.40 minute pace

1 minute walk in between with a cooldown of .25 miles

Strength training at the gym.......back 

Partly sunny, 73 F and winds out of the W @ 14 mph.

8.10 miles ....total time of 64 minutes at an average pace of 7.54 minutes. My legs felt tight after yesterdays speedwork but overall, not bad. 

Sunny skies, 78 F and winds out of the S @ 6 mph.

8.30 miles in 67 minutes with an average pace of 8.04 minutes. Its so difficult to really keep a good pace in the heat....especially over 75 degrees..I need to get myself motivated to get outside earlier in the morning.

Bike ride today....35 kilometers.....had to take advantage of these rare days of calming winds. It seems lately that its always so windy out, which makes biking not so enjoyable when I'm into a headwind.

Mostly sunny skies, 73 F and winds out of the E @ 14 mph.

10 miles in 77 minutes with an average pace of 7.42 minutes. Ran the first 5 miles at an easy pace of 8.0 minutes, than ran the back half at a pace of 7.24 minutes.

Tread Mill run today....looks like we are going to have some very unstable weather today, so I didn't want to take my chances outside. ....4 mile run in 30 minutes to sweat a bit!

strength training at the gym....chest and arms. 

60 Km. bike ride.....was a perfect day to be out on the bike....calm winds, warm and sunny. I was going to run the Moon in June race, but changed plans  and hung out with my brother all day on our bikes. Great day!

Rest day today.......a Father's Day Do Nothing day....enjoyed the day with family.

A windy day, but had the urge to bike ride today.....40 km. ride.....strong head wind for first half, but fun driving the last half with a strong tailwind.

Cloudy skies, 66 F and winds out of the W @ 16 mph. Aside from the strong winds, it was great to run outside today with the cooler temps.

16.20 mile run at a time of 2 hours 10 minutes....average pace of 8.0 minutes. 

Cloudy skies, 57 F and winds out of the N @ 11 mph.

6.10 miles with a time of 50 minutes.....average pace of  8.12 minutes. A slow run to flush out my legs from yesterdays' long run....felt very sluggish this morning. I hope I will be able to run daily while on vacation, as three weeks off would not be very good for me....physically or mentally!

Partly sunny, 60 F and winds out of the NW @ 9 mph.

8.10 miles at a time of 59 minutes,.....average pace of 7.17 minutes. Felt very strong today....was going to do more miles but decided to save it for tomorrow. 

Sunny skies, 73 F and calm winds. 

I was planning on running 11 miles today, but the temperature was too high and my legs felt very weak, so I did 8.10 miles......total time was 66 minutes... average pace of 8.09 minutes.

Bike ride today.....perfect day out with very mild winds......35 km. 

40 km bike ride in the AM....just missed the thunderstorm.

40 km. bike ride with Jim......perfect biking morning. Getting anxious to leave for Seattle on Wednesday...I will run tomorrow and Tuesday, then probably won't be able to blog for the most part of the three weeks I will be gone. I will miss this daily routine! Hopefully, I can maintain a daily run....a few miles at least, while I'm gone, then I want to pick it up a notch when I return to prepare for the fall marathon in Detroit.

35 km bike ride in the AM....pouring rain on my way back....felt so good when I arrived home and got inside into a dry home!

Absolutely perfect day as far as weather .......71 F with sunny skies and winds out of the N @ 2  mph.

Ran 10.0 miles today in a time of 73 minutes.....average pace of  7.18 minutes....nice run.

Leaving tomorrow morning for Seattle so I won't be blogging for three weeks....happy running!!

Seattle, Washington.

Just returned back to Seattle from an incredible road trip through the midwest.....9000 km through Washington, Oregon, California, Nevada, Arizona, Utah, Colorado, Wyoming, Montana, then up into Canada through Alberta.....Calgary, Banff, Lake Louise, and Jasper, then into British Columbia to Vancouver, then finishing in Seattle. Visited seven National parks and also spent a day in Las Vegas which was a real shock to my system especially after coming out of the Californian Redwoods....although we had a chance to adjust in San Fransisco! Unfortunetely, I could not run for three weeks because of the schedule with driving, so I need to get back into my program.....gradually! Don't want a foolish injury.

Ran 4 miles at a easy pace in Seattle....felt pretty good, but so many hills!

rest day in Seattle......preparing to fly out tonight back home.

I'm not running today....flew a red eye flight last night and got no sleep, and I have so many things to get done today after three weeks away.....eager to get back on track with my running.

Returned home yesterday and need a day to adjust to the time differance and so many things to do!

Sunny skies, 87 F and winds out of the W @ 11 mph.

6.0 miles in a time of 45 minutes....average pace of  7.30 minutes....the heat made this run so difficult. I will have to go out early in these temps.

Sunny skies, 82 F and winds out of the SW @ 12 mph.

6.20 miles with a total time of 46 minutes.....average pace of 7.25 minutes. legs felt heavy today, and again, the heat makes it so difficult to run but I'm pleased with this time considering the heat and the fact that I just had three weeks off from running.

Hazy skies, 82 F and winds out of the SW @ 6 mph.  66% humidity.

Ran 6.10 miles with a total time of 45 minutes and a average pace of 7.23 minutes. Did not feel as humid today......I'm sure I am starting to acclimatize somewhat to the heat.

Day off from running......60 km. bike ride through the county......sunny, but very humid.

partly sunny skies, 80 F and very humid....humidity @ 70 %. Winds out of the W @ 11 mph.

8.10 miles in a total time of 65 minutes. Slow run... felt extremely humid...had to hydrate a couple times during run. Felt good to sit in a ice cold bath for 10 minutes afterwards. Average pace was 8.01 minutes.

P.M.  ....75 F with winds out of the E @ 7 mph. Humidity @ 78 %. Ran 6.10 miles. with a total time of 44 minutes....average pace of 7.13 minutes. Great evening to run since the temps dropped a bit from today. Nice sunset to look at  while running. Lots of people out on the trail.

Sunny skies, 77 F and winds out of the NE @ 6 mph. Humidity @ 69 %.

6.10 miles in a time of 47 minutes, with an average pace of 7.43 minutes.

ice bath afterwards.....feels so good on the muscles. 

Mostly cloudy, 71 F and winds out of the N @ 14 mph. Humidity at a comfortable 61 %.

8.10 miles in a time of 63 minutes....average pace of 7.47 minutes. It was much more comfortable running this morning as it was not so hot and alot less humid, but my legs felt very tight on the back half. 

Day off from running.

Sunny skies, 80 F and winds out of the W @ 6 mph. Humidity @ 34 %.

75 km. bike ride through Essex County. fantastic weather for biking, so I decided to take advantage of it. 

Sunny skies, 78 F and winds out of SW @ 11 mph. Humidity @ 48 %

8.10 miles in a time of 62 minutes....average pace of 7.39 minutes. Legs felt very tight today after yesterdays long bike ride. 

Partly cloudy, 86 F and winds out of the W @ 11 mph. Humidity @ 52 %

6.10 miles in a time of 47 minutes with an average pace of 7.43 minutes.  

Sunny, 80 F and winds out of the SW @ 12 mph. Humidity @ 51 %

no running today.....35 km bike ride. 

Mostly sunny, 73 F and winds out of SW @ 4 mph. humidity @ 65 %

11.20 miles in a time of 1 hour and 28 minutes. Average pace of 7.51 minutes. felt very good today, but decided to do a longer but slower pace run today.

bike ride to Belle River and back to Tecumseh......35 km. 

Partly cloudy, 78 F and winds out of the SE @ 4 mph. Humidity @ 74 %

6.10 miles in a time of 47 minutes. Average pace of  7.42 minutes. Humidity made this run difficult today.I find it very hard to get a good temp run in when it is this humid....will have to run early for that.

rest day....long run tomorrow

Sunny, 77 F and winds out of the NW @ 11 mph. Humidity @ 69 %

16.10 miles in a time of 2 hours, 9 minutes. Average pace of 8 minutes. Used a hydration belt and consumed 2 Gu during the run. Felt pretty good throughout. I'm happy with this run because my BQ time is 3 hours 35 minutes....8.10 minute pace....so I'm on track although my goal for my first marathon will be to finish in under 4 hours.

bike ride to Belle River and back home.......35 km. 

Sunny, 78 F and winds out of the N @ 4 mph. Humidity @ 61 %

8.10 miles in a time of 65 minutes, with an average pace of 8.0 minutes. very hot and humid during this run, but I felt very good considering I ran 16 miles yesterday. Decided to do an easy pace today, and speed work tomorrow. 

Sunny, 75 F and winds out of the N @ 14 mph. Humidity @ 61 %.

Speed run today...times were....1.50 mile warmup and 4 times 1 mile repeats....1@ 6.58, 2 @ 6.33, 3 @ 6.29, 4 @ 6.37, then .25 mile warm down. Total time for 5.75 miles was 39 minutes at an average pace of  6.47 minutes.

This was a  very challenging speed workout for me, but I'm pleased with the times and now I have something to measure against.

Sunny, 78 F and calm winds. Humidity @ 61 %....perfect day!

Road my bike today....did some speed work......40 km.

no  running today .....11 mile easy pace run tomorrow.

Partly cloudy, 78 F and winds out of the SW @ 8 mph. Humidity @ 54 %.

17.25 miles in a time of 2 hours, 17 minutes. Average pace of 7.56 minutes. ....had 48 oz. of water and 2 Roctane Gu. felt very good on this run. Planned on doing a 11 mile run but kept going. 

Mostly cloudy, 82 F and winds out of the SW @ 12 mph. Humidity @ 66 %. feels like 99 F.

9.25 miles at an easy pace of 8.38 minutes. 1 hour and 20 minutes.

Hills tomorrow as it should be a lot less humid and hot. 

Sunny, 78 F and winds out of the NW @ 6 mph. Humidity @ 54 %. feels like 88 F.

Hill workout ......2.50 mile warm up @ 8.0 minute pace

8 hill repeats @ 200 meter.....

1.50 mile warm down @ 8.0 minute pace

1.0 mile tempo run @ 6.30 minute pace

excellent workout today....felt very good. Will do an easy pace run tomorrow.

Partly sunny, 75 F and winds out of the NW @ 9 mph. Humidity at a comfortable 57 %.

11.50 miles today in a time of 1 hour, 28 minutes....average pace of 7.39 minutes. Wanted this to be a slow pace run, but decided to let my legs go at a comfortable pace. It seems that I can run this pace comfortably up to about 13 miles then I slow considerably....cannot maintain. I'm not sure if its endurance or strength I need to work on. 

rest day .....speed workout tomorrow

Mostly cloudy, 77 F and winds out of the SW @ 14 mph. Humidity @ 47 %.

Speed workout at the local High School track, as follows.....

no warm up, just 10 minutes of stretching . Five 1 mile repeats....1 @ 7.10; 2 @ 6.21; 3 @ 6.24; 4 @ 6.35; and 5 @ 6.46. I got progressively slower after each repeat, but I imagine that the stamina will improve with more speed work. I took 400 meter cool down after each repeat. Next time I will shorten that to 200 meters.

Good week.

rest day....long run tomorrow

Sunny, 71 F and winds out of the N @ 9 mph. Humidity @ 61 %.

21.60 miles at an easy pace of 8.14 minutes.....total time of 2 hours, 58 minutes. Felt very good on this run, but legs felt very heavy on the last 3 miles....overall, not bad.

easy pace run tomorrow. 

Mostly sunny, 73 F with calm winds. Humidity @ 61 %

8.10 miles in a time of 64 minutes.....average pace of 7.54 minutes. Legs muscles felt very tight and I had minor pain in my right archilles which went away after the first mile. 

rest day.....hills tomorrow

Mostly sunny, 73 F and winds out of the NE @ 7 mph. Humidity @ 61 %.

Endurance and strength workout today...... 8.0 miles at an easy pace, then 10 hill repeats at the Heron hill.......no rest in between repeats, then 0.50 mile warm down afterwards..........good workout.

easy pace tomorrow 

Sunny, 68 F and winds out of the N @ 8 mph. Humidity @ 68 %.

8.10 miles....1 hour, 2 minutes, at an average pace of 7.39 minutes. Legs  were very tight during this run...must be from hill workout yesterday. 

Beautiful day today.....decided to postpone my speed workout till tomorrow and go for a long bike ride to take advantage of this weather......90 km bike ride throughout Essex County. great day....really enjoyed that!.

no running today.....35 km bike ride to Belle River and back.

Strength training at the gym.....core muscles, chest and shoulders

10 minutes of rowing to warm up for some speedwork on the treadmill

6.25 miles.....8 repeats of 800 meters......8.6, 9.0, 9.1, 9.2, 9.3, 9.4, 9.5, 9.5 and 1 mile @ 9.3 with 1 minute walking in between repeats and .25 mile cool down.

Sunny, 68 F and winds out of the NE @ 9 mph. Humidity @ 56 %.

10.0 miles....no time recorded, but probably at an 8 minute pace. Great day for run!

strength training at the gym.......core and arms 

Sunny, 73 F and winds out of the NE @ 4 mph. Humidity @ 53 %

Hill workout....2.50 mile warm up, then 10 hill repeats of .25 ml., then 2.50 mile cool down. The hill repeats were down at about 80 % effort so I count them as Threshold miles.

35 km bike ride to Belle River and back to Tecumseh. beautiful weather conditions today.

Sunny, 84 F and winds out of the E @ 11 mph. Humidity @ 40 %.

11.10 miles in 1 hour, 30 minutes, with an average pace of 8.0 minutes. Left around noon for this run, so it was very warm.

Time to retire these runners.....530 miles.

35 km bike ride.....Belle River and back to Tecumseh. 

Rest Day.....bought new runners today, and I plan on doing a long run tomorrow....hopefully, I'll feel OK, as they are not broken in.

I did not want to do my long run with shoes that are not broken in, so I did some speed work.....

TM....8 repeats of 800 meters....6.40-6.18 minute pace....went back and forth with these speeds, changing every .10 mile., then 1.20 miles at 6.40 minute pace.....45 sec rest in between repeats.

10 minutes of rowing

strength training......back muscles and core.

rest day.....long run tomorrow

40 km bike ride....to Belle river and back to Tecumseh, then around Tecumseh area...hot and humid day. Looking forward to the milder temps this week for running. 

Mostly sunny, 69 F and winds out of the NE @ 15 mph. humidity @ 56 %.

Beautiful day for running, except there was a strong wind on most of the back half. Ran 23.0 miles @ my desired marathon pace for a BQ. Time was 3 hours and 5 minutes with an average pace of 8.02 minutes. Good run.