• 59m 11s
  • 6.00 miles
  • 09m 52s /Mi

Lapham Peak
out 30:01
back 29:09

  • Walking
  • 30m

post dark walk with my daughter

Plan called for hills, so I decided to head out to Lapham peak.  Ran the Black run around the 'rim' of the Park.  Garmin died at 2.5 miles so distance is a bit of a guess, maybe actually a little more than 6, but probably pretty close.  Pace was everywhere from 7:30 to 13:30.  Really more about enjoying a nice fall evening running through the woods. Tonight's wildlife encounter getting within about 6 feet of a deer with her two kids.  Stopped and walked past her as she watched me from the edge of the trail. 

  • 1h 09m 45s
  • 8.00 miles
  • 08m 43s /Mi

From KMHS while my daughter was at band (color guard) practice

Still really feeling fatigued.  Not all from just training, but from various other life stressors too.  Trying to take care of myself, by eating protein, eating carbs and getting plenty of sleep (8 hrs last night) With that I have still taken a 20 min nap the last three days.  Also my weight has taken a dip again (This is not expected considering where I am in training cycle) The last time I weighed what I weigh today, I was flirting with the girls in my Chemistry class and 'Flock of Seagulls' was climbing the charts. ;)

Planned run tonight and you can take that to the bank.

UPDATE legs felt good for this run, but got a little light-headed at around the turn around.  Had some shot bloks with me. Eating those seemed to do the trick and I negative split the return trip.  Had close encounter with a racoon around dusk, but we went our separate ways and all was fine. 


  • 33m 17s
  • 3.80 miles
  • 08m 46s /Mi
Supposed to be speed session, but no time so I just ran this on flat part of Lake Country trail during my daughter's piano lesson.

  • 48m 18s
  • 5.00 miles
  • 09m 40s /Mi

ez effort recovery run

Last big week of training, before I start sliding down to taper.  That is a good thing.  Been doing this long enough to notice the 'roid rage like mood swings I have been experiencing are a early sign of overtraining.   Tonight legs felt fine, but feeling fatigued.

  • 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.

  • 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. :)

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

out 22:54
back 21:55

  • Hiking
  • 45m

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

jmwebs' Training Log

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