Run
  • 1h 41m 22s
  • 12.00 miles
  • 08m 27s /Mi

out 51:17 (8:33 pace)
back 50:04 (8:20 pace)

Sport
  • Stretching
  • 10m

If I had all the time in the world, probably would have gone a few miles longer, but I had limited time so I squeezed in the maximum miles I could get.  Hip flexors and hips a bit tight and sore, as they have been all week.  Think it might be tied to hillapolooza from last weekend.  As I have noted hips and glute issues have been a bit more noticeable recently and I am not interested in returning to last year at all.  Thinking I will do a few ART sessions to keep things in line as I ramp up again.

Run
  • 24m 37s
  • 3.00 miles
  • 08m 13s /Mi

out 12:34 (8:22)
back 12:03 (8:01)

Sport
  • Walking
  • 35m

walk with my daughter

Chilly evening, but perfect for a run!

Run
  • 23m 37s
  • 2.50 miles
  • 09m 27s /Mi

as sad as it was I negative split

oh  don't you worry, I will run today.

A beautiful night for a run, was hoping for a beautiful run and instead got this pile of horse apples.  Cut an already short run shorter when I saw where it was going. Oh well, they can't all be winners.

 

Run
  • 26m 44s
  • 3.00 miles
  • 08m 55s /Mi

out 13:50 (9:13)
back 12:53 (8:35)

ez peasy recovery run in the rain

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.

jmwebs' Training Log


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