smally

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.