Run
  • 29m 47s
  • 3.20 miles
  • 09m 19s /Mi

recovery run

Really limited time tonight, so this is all I had time for (and really didn't have time for this)

Run
  • 32m 30s
  • 4.25 miles
  • 07m 39s /Mi

w/u .75 (6:07)
m/s
8x 400 (1:55 target pace)(with 30 sec rest between)
1.1:57
2. 1:52
3. 1:51
4. 1:54
5. 1:51
6. 1:50
7. 1:50
8. 1:44
2x 400 (fast)
1. 1:29
2. 1:26
c/d 1 mile (8:32)

Sport
  • Stretching
  • 10m
Track session.  Things are feeling so good, its starting to worry me.

Work induced unplanned rest day.
Swim
  • 20m 07s
  • 1000.00 yards
  • 02m 01s /100 yards

ows
caution: all distances approximate

 I swam in the lake and I liked it... (for all you Katy Perry fans out there) Pleasant morning, although the water was a little chilly. Wore my sleeveless and could have gone with sleeves.

Run
  • 2h 39m 37s
  • 18.00 miles
  • 08m 52s /Mi

out 1:20:53 (8:59 pace)
back 1:18:43 (8:45 pace)

Sport
  • Stretching
  • 10m

This run was a test on many levels and I passed with flying colors! Six day of running in a row how would I do?  :) Garmin is pretty much dead, so I had to do this just with watch, how would I do with pacing? :)  Could I negative split and finish strong? :)

Plan was to head out at about 9:00-9:05 pace and to notch it up a bit, but still stay comfortable on the way back with finally pushing pace on last mile (8:30) pace.  everything worked to perfection.  Felt very comfortable throughout, including mile 17 which has some hills in it and is usually a struggle on long runs.  Last mile was slightly uncomfortable, but by design.  THis was quite a bit faster than my last 18, two weeks ago (like 7 minutes faster!). Amazing what a 30 degree drop in temp. does for you (low 50's to start).  This run was a major confidence boost.  Maybe, I REALLY am back. Best run of the year...so far.

Run
  • 1h 05m 31s
  • 7.00 miles
  • 09m 22s /Mi

out 33:09
back 32:24

recovery type run.  Like the rest of the week, this one had plenty of hills. Really tried to dial back pace though. 

Run
  • 28m 35s
  • 3.50 miles
  • 08m 10s /Mi
Didn't have much time for anything (nor daylight), so I snuck this little guy in.  Felt relaxed with no over the top effort.

jmwebs' Training Log


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