Week of July 11th - 17th, 2005

Monday 7/11
9am – this morning is ran 50 minutes on my own around the neighborhood. It was already very hot out, and I don’t know why I waited so long to go run.
10pm – I decided to run again 20 minutes tonight and do 5x100m in the new spikes. I felt like I was flying in these milers. Afterwards did some drills and calisthenics.
11 miles

Tuesday 7/12
10am – I ran a workout this morning : 10 x 200m in 29-30 with 30 seconds R. It felt great even though it was almost 90 out when I did it. The new spikes felt great and I think I’m going to wear them in the race on Friday. In the evening I ran a 30 minute shakeout at a pretty good clip.
12 miles

Wednesday 7/13
Once I got to Winnipeg I ran with Alex l’Heureux for about 50 minutes. It was really warm and windy. It was not what I expected Winnipeg to be like. My legs felt tight, but I guess it was from the flight.
8 miles

Thursday 7/14
Today I ran an easy 25 minutes and put on my spikes and ran some strides – 2 x 200 at 30, then 2 x 150m.
4 miles

Friday 7/15
RACE – Canadian Track and Field Championships – 5000m – 2nd place - 14:03
The race went well and I got the job done. Reid went out hard and I decided not to follow because I didn’t know what my fitness was like. I hung back and then kicked hard in the last kilometer. My last 800 was around 2:04, so that was very good.
10 miles

Saturday 7/16
11am – I didn’t sleep so well last night after the race, but I did manage to run about an hour today easy.
9 miles

Sunday 7/17
2pm – Today I wasn’t feeling very good, but I did manage to run about 50 minutes easy.
7 miles

Week Total – 61 miles