Sport
  • Walking
  • 45m
Today legs felt pretty good, although there is some fatigue in there.  Really did my best to make it a rest day.  Only exercise was walking along my daughter as she marched in the North Prairie Harvest days Parade.  Then another short walk//hike toward the end of the day.  Actually probably helped to get blood flowing in legs.  One thing I did not do today: Dousman Du.  I have done it every year since 2005, so that is a little sad.  However, I really have a singular focus this year and Dousman will be there waiting next year.

Run
  • 3h 15m 06s
  • 22.04 miles
  • 08m 51s /Mi

out 1:38:09 (8:54 pace)
back 1:36:57 (8:48 pace)

Sport #1
  • Hiking
  • 50m

hike in Lapham Peak with my daughter again.

Sport #2
  • Stretching
  • 10m

hike in Lapham Peak with my daughter again.

Pretty pleased with this run. After slight disappointment of last week's long run where I did not negative split.  Really wanted to make sure that didn't happen again.  Probably went out a little faster than I should to negative split, but once I set the bar, I had no choice.  On return trip I had a 8:45 pace going for about 1/2, but slipped a little in 18-20 mile range.  I was working from mile 18 through the end (although last mile was 8:35-8:40ish) This run did remind me that no matter how good the early miles feel, the last few miles of a marathon are going to be uncomfortable no matter what.  Cardio and legs were good throughout, but my feet do get sore. (iced them when I got done).  Even though my shoes only have 300 miles on them will probably get new pair this week to try and help my feet. 

Nutrition and hydration was good with 8 bottles, 4 servings of shot bloks and enduralytes at 1 & 2 hour mark.  I will say though that I need to take in more eletrolytes either through more salt tablets or getting in some Gatoraide.  A few minutes after I finished, my calves were cramping bad. If that was race day I would still be out there. Also I had lots of salt build up on my face. So I will need to fix that.

Otherwise, this is #3 of the tri-fecta confidence builders.  1st was my PR at the 1/2 marathon, 2nd was last week's speedy performance at the 2 miler (6:38 avg) a day after running twenty miles and today's sub 9 pace with a negative split on 22 miles. :)

Run
  • 44m 19s
  • 5.00 miles
  • 08m 52s /Mi

out 22:54
back 21:55

Sport
  • Hiking
  • 45m

hike up tower and through the woods at Lapham with my daughter (post run)

Run #1
  • 21m 08s
  • 2.50 miles
  • 08m 27s /Mi

the start

Run #2
  • 12m 52s
  • 1.55 miles
  • 08m 18s /Mi
With school and activities ( not to mention working late) I am literally sticking miles in whereever I can.  While I am not getting in as many as I want, plan has enough cushion in it that I am doing ok with the total.

Run
  • 38m 06s
  • 4.35 miles
  • 08m 46s /Mi

negative splits

Another 'get as much as you can when you can' kind of run.  After 1st mile w/u, felt very smooth.

Run
  • 25m 03s
  • 2.75 miles
  • 09m 07s /Mi

hills at home

  • 55 w/u
  • 2 x 1/2 mile double hill
    2 x .30 mile mini double hill
    .55 c/d

    short little hill repeats in home subdivision. Thinking a rest day would have been more fruitful.

    Run
    • 1h 04m 26s
    • 7.00 miles
    • 09m 12s /Mi

    ez recovery run

    just a recovery run on a beautiful night

    jmwebs' Training Log


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