smally

4 easy with Elliot and the stoller.  Tired from a social night.

Felt like a run tonight.  5@ 7:11 and 3 cool down.  Pretty taxed at the end of this run not sure if this is helpful or not but I imagine a double run here and there is good for you.

Crazy run.  Suspose to run 1.5 miles @ 6:07 pace times 3 repeats.  Decided to not take any breaks, ran 4.5 miles in 27:29, took a 3-5 min break and then ran a 5:51 mile.

Tough workout but if I had to I could have held on and broke 38:30 for a 10k, encouraging for the next 10k race.

I am hoping by not taking the breaks this is better training for the marathon.

Golf day today, saw patients in the morning.

Decided to run 3, 1mile repeats @ 5.52 which is on the program.  However once again I did not take any breaks and ran 3.1 in 18:07.

Pretty excited about this because I would have broken 18 mins but it took me at least 12 seconds to get to 10.2 on the TM.  I did run some 10.5's and then sprinted past 11 for the last .3 miles. 

Played well today 38/37 won my match.

Brian its ok to do some speed work on the TM when its this bad outside regaring heat and humidity.  Do your long run early and your easy runs outside but speed, intervals and hills I don't do outside if it is over 30 feel factor.  Talk to you soon.

8 miles easy in the county.  7:13 Avg.

Had a old sock tear and the first 2 miles was raining quite hard, nice but I had to stop with a mile left due to a nice blister forming.  I tied my sock around it and ran a 7 min mile home.

Ran with some patients of mine, Adam Trupish who is competing for Canada in the Olympics for boxing, Mary Spensor woman's world champion presently for boxing and Darryl Smith who should be running for Canada in London 2012.  Needless to say it was a workout I planned for them so I had to bring it.

9 times 200's steep hill workout recovery was getting back down to repeat.  It was 29 degrees but the real feel was 34.

Great workout lots of fire power.

Rest day.

cut the grass, saw Julian at his horse camp and played golf with my friends, shot 77.

22 miles sat.

22 mile long run 7am.  Great weather for a long summer run.  With my best buddy G

avg for 22 miles was 7:24

slow to begin, had to stop at a store and stop the watch to get some drinks someone took our dropped water.

lots and lots of conversation with G.

I surged the hill at 20 miles.

I let G have a lead for the last 2 miles because I was full of P and V, he picked up so I had to work hard to catch him.  I was just under 6:30 for the last 2 miles avg.  I had a 6:10 last mile, felt awesome and I really did not want to quit.  It was nice to know I had just under 315 pace during a easy long run.

hard long runs are yet to come.

BRIAN GREAT SPEED !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Impressed.  Enter the Crim Aug 23rd