Went for another run with my neighbor Jim and it’s a good thing as when I started out my left calf was still very sore from my mid-week run. I might have laid up much earlier had Jim not been there. I also went through my second Timex so returned it for one with Heart Monitor. Had planned on a 7 mile run but it ended up being 6 miles, had to lay up for fear of shin splints. Definitely not enough recovery after my 12 miler the other day! The weather was still somewhat warm as we headed out at about 7:30pm. Jim and I ran 6 miles in 45:37 for an average of 7:36 minute miles. This is quite good considering the extremely sore shins and that we ran a few good hills on Prichard Drive and Stonechurch. My Average heart rate was 174bpm and I hit a peak heart rate of 193 which was on the Prichard Hill. Time spent in 166-185bpm range (176 AVG) was 29:04min. I really enjoy seeing the heart information. Will do more reading and refine the writing regarding these measurements and also see how to use this to improve my time and reach ultimate goal (Boston) before 40 years old.

Very nice night for a run. Was 23C when I started out finishing off at 18C and very clear with no wind. The air was very fresh following a couple days of light showers. Started out to be a 8-9 mile run but ended up doing 12 miles in 1:34:04 for an average pace of 7:50 per mile. I was maintaining 7:30 minute miles till about the 8-9 mile mark and then the legs started getting heavy. First week back after a short week without much intensity so it’s to be expected. Still making sure I stay under the 8 minute miles. I’m really working hard to get my weekly base above the 60 km week average. Well see how that goes, this week I will be above 60 km.

What is it with me heading out the door and the sky deciding it’s time to open up at that very moment? Purchased some new shoes Asics Gel Nimbus VIII and like these shoes, nice and light and excellent cushion. Ran 6.2 miles in 46:31 for an average pace of 7:28 minute miles. Ran slower first mile 7:33. Second mile ran in 7:04 then for remainder maintained under 8 minute miles. Felt good, was bit thirsty. Didn’t drink enough during the day and ventured out without water. Trying not to carry water with me on the shorter runs. Need to get the weekly mileage up after a slow week last week.

Ran short run with Robin. This was her first run in many years. Was quite nice running with my wife. Ran 2.1 km in 19:25 for a pace of 9:04. We’ll go out running a few time a week now. Weather was hot when you had the sun in your face.

Ran with Jim tonight. Was a nice night for a run. Left hip still causing huge discomfort with pain felt in gleuts. Lay off for a couple days and shorten this weeks long run and all should be well. Ran 5.3 miles in 41:22. Not a bad pace at average of 7:50 minute mile. Just have to keep my runs under the 8 min mile. After this weeks modified running to try and do bit of recovery we’ll start on some extra crosstraining that I picked up at the gym in the boxing area.

Been quite some time since I get out at 6am for my long run day. Was absolutly georgious! Sore right hip flexor right off which took about 2 miles to work out. Poor post run stretching and quick return to running after week off all lead to it. Did very good stretches after run today and will add extra stretching throughout the week. Ran 15 miles this morning in 2:02:52 for an average pace of 8:11 per mile. Fell off the pace for a few miles which all added to the extra run time.  Really tried to stay under the 8 minute mile but I think the poor nutrition caught up to me. Must get more strict over the next 11 weeks (Toronto Waterfront Marathon).

Ran 6 miles tonight. Weather was so much better and legs felt better. Running time was 45:44 for a pace of 7:34 minute mile. Temperature was 18C (64) wind was 7km/h. Haven’t had this good of weather all week. Right shin bit sore after stretches. Haven’t been taking my advils nor the gatoraid after runs so today did that and we’ll see how it goes.

Well not a good run today, that bike ride two days ago caught up with me. Quads Killed! Only managed to get a 5 mile run in, didn’t want to take a chance on injury as that is the last thing I need. Very high winds as well during the run. Overall exhaustion!!! 5 miles 41:07 minutes for a 8:13 minute mile pace. Just horrible!!! 5 miler again tomorrow!!! Gym tonight!!!

Well what a workout. This run was quite a difficult run due to the heat 27C (80.6F) feels like 33 (91.4F) with the Humidex), and I waited till 9 pm for it to cool down. Ran 6 miles in 47:53 for a 7:59 minute mile. Legs felt good, bit sore in the quads but after yesterdays cycling it’s to be expected. Not going to go to gym tonight to try and get maximum recovery.

Well took my daughter down to Centenial Park today for a walk. Decided to rent a bike with little buggy to pull her. It was over 30C and the ride lasted an hour. Can one say workout!!! I will be going to gym shortly and I am already bagged. This will go under the workout section for sure. Wish I would have taken some pics.