Run #1
  • 13m
  • 1.50 miles
  • 08m 40s /Mi

pre-race warm up

Run #2
  • 21m 37s
  • 3.10 miles
  • 06m 58s /Mi

The Fall Classic 5k
Menomonee Falls
Pr by 46 seconds.

Sport
  • Stretching
  • 10m
So I have been thinking that it might be time to PR my 5k time.  Right now I have lots of run fitness and pretty fresh legs before I get back into heavy training for Disney.  So I looked at what races were on the schedule and saw the Fall Classic.  What I didn't initial realize is that it was a hilly and challenging course. However I set out to PR and knew I would feel better about it because I would earn it.  My goals for today were 1. to PR, 2. to race a sub 7 pace, 3. to win my age group.  I got all three! Won my age group and finished 12th (out of total of 118) overall.  Started out just a bit behind lead group of about 15.  Pretty much held that spot until final mile, passed a couple of guys and passed second place woman with about 1/2 mile to go.  In the last quarter mile tried to catch two guys in front of me, caught one (finished ahead by 2 sec) but couldn't quite catch the second one (he beat me by 2 seconds).  No splits but pace was pretty even throughout.  Very rewarding and nice to PR in a marathon and 5k (especially this course) in same month.

Run
  • 1h 22m 46s
  • 9.60 miles
  • 08m 37s /Mi

out 42:03 (8:45)
back 40:43 (8:28)

Sport
  • Stretching
  • 10m

on the deck looking up and the leaves on the trees.

Plan was to do hilly 10 mile route.  Used to do this route  a lot in earlier days, but got frightened of it when my IT band blew up on it. Challenging route with plenty of beefy hills.  Had no Garmin so I had to guess on distance and turned around where I thought 5 mile mark was.  When I got home I adjusted distance because thought this was more in line with actual pace.  Doesn't really matter though because this was about getting out on a beautiful fall day, working hard and enjoying the spectacular views of the changing colors on the rolling hills...oh, and as always, negative splitting. :)

Run
  • 33m 49s
  • 4.00 miles
  • 08m 27s /Mi

out 17:24 (8:41 pace)
back 16:25 (8:12 pace)

Sport
  • Walking
  • 30m

post run walk with my older daughter in the nasty weather.

nasty, windy, rainy night, didn't keep me from enjoying this easier pace run.  Wind at my back on return trip, helped the mood.

Run
  • 11m 51s
  • 1.00 miles
  • 11m 51s /Mi

run with my daughter. no stopping yeah!

I REALLY do want to finish that race report.  Hopefully tonight.

Run
  • 39m 55s
  • 5.00 miles
  • 07m 59s /Mi

out 20:22 (8:09 pace)
back 19:35 (7:49 pace)

Sport
  • Walking
  • 30m

pre-run walk with my daughter

After months of steady easier pace runs, I'm enjoying burning off the energy with these tempo runs.  While I am pushing the pace on these, I am not red-lining. Just for the fun of it.

Run
  • 24m 04s
  • 3.00 miles
  • 08m 01s /Mi

out 12:32 (8:21)
back 11:32 (7:41)

Enough goofing off, I have another race to start training for (Disney), but first I better finish that race report or I am going to be in trouble.

UPDATE short evening run, decided to let the gas out a little on the way back.

jmwebs' Training Log


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