Happy Trails

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Monday - October 1

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Sunday - September 30

Sport

Yoga
30m

Fought the urge to run in the nice weather and to pad my monthly total (new PR for total miles for a month) Keeping my eyes on the prize, which is next Sunday.

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Saturday - September 29

Run

1h 47m 43s
13.00 miles
08m 17s /Mi

out 54:06 (8:19 pace)
back 53:37 (8:15 pace)

Sport

Stretching
10m

Last 'long' run before Mary. I probably took this a bit too fast. Wanted to go marathon pace, but got out in front of it. I blame the run/walk to Wing 2.5 run that was going on the trail. My race instinct picked up and I found myself going a bit fast. Turned my Garmin on at mile 5 (to figure out where the 6.5 turn around would be) and my pace was 8:00. Opps. Tried to ease back a little on return trip, but wanted to negative split, so I pushed back up for last couple miles. I think fair to say that I would blow up if I took marathon at this pace (at least 1st 1/2)

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Friday - September 28

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Thursday - September 27

Run

41m 14s
5.00 miles
08m 15s /Mi

Hilly route
out 20:57 (8:22 pace)
back 20:17 (8:06 pace)

Happy with negative splits as return trip has much more uphill than way out.

All last year, I just wanted to have a smooth run, not easy, just smooth. This run was what I was wishing for. I felt so smooth. Worked hard on uphills, rest of it was just relaxed. Awesome!

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Wednesday - September 26

Run

25m 31s
3.00 miles
08m 31s /Mi

Plan calls for 6, but my schedule looks pretty iffy for that. So I had time for 3 this morning. If I have time to tonight to get in another 3 I will, if not, then at least I get in something.

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Tuesday - September 25

Run

42m 08s
6.25 miles
06m 44s /Mi

w/u 1/2 mile 4:04
m/s
hills 10 x 1/2 mile
1st 5 downhill fast, then shag up hill
2nd 5 shag downhill, fast uphill (times just for the fast 1/4)
(downhill)
1.1:23
2.1:21
3.1:19
4.1:24
5.1:22
(uphill)
6. 1:30
7. 1:31
8. 1:29
9. 1:29
10. 1:27
at track 2x 400 1:44(80%), 1:30
c/d .25 2:18

Sport

Stretching
05m

Last hard track session before big day. Legs felt good. Ocassionally felt hammies/glute get a little tight on up hills, but nothing really alarming. Will be doing lots of stretching between now and race day. Considering I felt completely exhausted at end of work day (probably from being up late getting all worked up about those stupid replacement refs) I am pleased with my effort.