June 23-29

Monday (10km)
There were some fantastic race results from this weekend that made me really want to roll: Taylor Milne's 3:36 1500 (and the other Canadians in that race), and Adrian Walton's 14:23 5k. Unfortunately, I did not have time to do as much as I wanted. I went out for 21 minutes at a good pace and came back in 18. My final mile was in 5:30, which is pretty good, but I wanted to go faster.

Tuesday (26km)
I decided to do my end-of-the-field season run into Elgin, which generally takes me around 1:55 to do. I meant to look up my times from previous years. I tried to go out at a nice, easy pace, but my first mile was under 6:10. I went on the Cataraqui trail until I hit Highway 15, then went into Elgin on Perth Road, did a loop of the grocery store's parking lot, and turned around and came back. I did not check my watch at halfway, but it would have been about 55:20. I was pretty close to even on the way back, though a bit slower. I ran an extra hundred metres to get to the diving board; total length of the run was 1:51:19. My two halves were pretty even, but if we looked at thirds, they would not have been. My middle third was the fastest. It was nice to get this out of the way. I felt tired from 18-22k, probably because I have been skimping on my long runs.

Wednesday (10km)
This was a true junk run, meaning that it was slow and just to get the junk out of my legs. I went at a plodding pace out on the Cataraqui Trail to where it forks to the left and right, then ran to the right, and crossed over to the trail on the left side. Finished at the diving board. This one was tough.

Thursday (OFF)
We left QUBS to head back to London at 10:10 and I did not get back home until 6, after unloading Kristin and some items at the school. After that long in the car, the heavy rain was enough reason for me to take the day off and get a decent meal instead.

Friday (14km)
Ran with Nathan and Kyle from Bob's office. We went south on the bike path through Gibbons. It was a hot, humid day, so we stopped for water twice, but it felt fine.

Saturday (workout - 13km total)
Steve cut back my mileage, which was nice. I did 3x400 with the first 200 in 33-34, the second in about 30. Nathan and Rob went another 200 on those, so I had a long recovery. Then did 3x400 with a shorter recovery in 67/62/60. I was happy with the last two 400s. As we went out on our cooldown, we saw Kurt Benninger arrive at the track. Chris Nagle and I grabbed something to eat at a nearby Tim Horton's and came back to watch his workout. Impressive, but only a bit more mileage than what I did: 3x600, then 4x200. Of course, they were all faster than mine.

Sunday (17km)
A nice 73 minutes with Chris and Nathan. I drove up to Chris's, then we ran down Richmond to meet Nathan. Went out on the Adelaide trails. We were dumped on for about half an hour, but it cleared up nicely. My calves were sore from yesterday's track workout.

Total - 90km. This was a better week. If I can lose my day off, my mileage will be where it should be.