Run
  • 33m 56s
  • 4.00 miles
  • 08m 29s /Mi

out 17:07 (8:33)
back 16:48 (8:24)

Felt good to open up legs a little bit, although I do have some soreness in my hip/glute.  Plan to get massage or maybe some ART to nip that issue before it becomes a problem (lesson learned)

Run
  • 41m 21s
  • 4.00 miles
  • 10m 20s /Mi

Still got plenty of fatigue and leg soreness, but again nothing really out of ordinary.  Today hip feels no more sore than anything else so that is good.  First attempted run tonight. 

UPDATE TNT fun run.  Legs felt good tonight.  I didn't go this pace because it was all my body wanted.  Actually body wanted to pick up the pace quite a bit, but this run was about running with a group of friends and for that, this was the perfect pace.

Sport
  • Walking
  • 30m

evening walk around neighborhood with my daughter

Legs feel a little like I ran a marathon yesterday.  Although not too terrible.  Right hip is very sore, but otherwise nothing out of ordinary.

Run
  • 3h 46m 13s
  • 26.20 miles
  • 08m 38s /Mi

Splits
1. 8:30
2. 8:34
3. 8:40
4. 8:25
5. 8:26
6. 8:31
7. 8:23
8. 8:49
9. 8:34
10. 8:35
11. 8:40
12. 8:27
13. 8:30
14. 8:21
15. 8:31
16. 8:39
17. 8:33
18. 8:36
19. 8:18
20. 8:37
21. 8:14
22. 8:57
23. 8:49
24. 8:58
25. 9:15
26. 9:17

Well oh well, how do you like that? an 11 minute PR (and about 25 min faster than last year)! Very, very happy with this.  I can't begin to express my gratitude to Dave, who ran this with me.  His excellent plan got me to this point and motivation and support today literally willed me to not give up and finish this thing out when I was deep, deep in the pain cave. 

Run
  • 17m 45s
  • 2.00 miles
  • 08m 53s /Mi

1/2 mile w/u
1/2 mile harder effort with 3-4 pick-ups
1 mile ez
out 8:34
back 9:09

Sport
  • Stretching
  • 50m

P90X total body stretch. This was helpful.

Yep this felt good and smooth (of course what can you tell from 2 miles) Only debate for tomorrow is arm warmers or long sleeve compression under donkey jersey.  Depends on wind I think.  If wind is little lighter than today and at my back will probably go with arm warmers otherwise compression (oh come on I have GOT to worry about something.)

and so here we are.  Two days away from my "A" race.  It has been quite a while since I have put all my eggs in one basket for one race.  I do feel ready and have little doubt I can have redemption from last year disappointing result.  The struggle today is deciding on a goal that allows me to do as well as possible, without overreaching.  My goals? 1st a PR of sub 3:57. 2nd 3:50 3rd sub 3:50. 

jmwebs' Training Log


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