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. 
Run
  • 41m 12s
  • 4.50 miles
  • 09m 10s /Mi
ez pace, blind (didn't look at watch until I got back) run.   This really didn't feel as good as I was hoping.  I was tired, it was dark and I was overdressed because weather man said it was cooling down, but it really had not by the time I ran.  weight is up slightly I suppose because I am carbo loading and hardly working out.  Dear Sunday morning: please get here.

Run
  • 23m 32s
  • 3.00 miles
  • 07m 50s /Mi

1 mile w/u (9:15)
4 x 400 @ 80%
1. 1:34
2. 1:35
3. 1:32
4. 1:29
1 mile c/d 8:01

Sport
  • Stretching
  • 05m

Busy day yesterday and last night meant no run.  That's ok because things are supposed to be pretty quiet this week.  Of course I am getting taper madness, thinking I need to go run a bunch of miles or I will lose what I have earned over the last 4 months.  I'm afraid that every little creak is a new injury (or old one) I was not anticipating.  I'm afraid that a stressful week will be hard on my body (which of course is stressing me out more) I am stressing about the weather (which looks darn near perfect right now).  I am stressing about my goals.  Ah the beautiful time that is taper.  Will do a run tonight.

UPDATE nice track session to calm my nerves.

jmwebs' Training Log


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