• 41m 14s
  • 5.00 miles
  • 08m 15s /Mi

Hilly route
out 20:57 (8:22 pace)
back 20:17 (8:06 pace)

Happy with negative splits as return trip has much more uphill than way out.

All last year, I just wanted to have a smooth run, not easy, just smooth.  This run was what I was wishing for. I felt so smooth.  Worked hard on uphills, rest of it was just relaxed.  Awesome!

  • 25m 31s
  • 3.00 miles
  • 08m 31s /Mi
Plan calls for 6, but my schedule looks pretty iffy for that.  So I had time for 3 this morning.  If I have time to tonight to get in another 3 I will, if not, then at least I get in something.

  • 42m 08s
  • 6.25 miles
  • 06m 44s /Mi

w/u 1/2 mile 4:04
hills 10 x 1/2 mile
1st 5 downhill fast, then shag up hill
2nd 5 shag downhill, fast uphill (times just for the fast 1/4)
6. 1:30
7. 1:31
8. 1:29
9. 1:29
10. 1:27
at track 2x 400 1:44(80%), 1:30
c/d .25 2:18

  • Stretching
  • 05m
Last hard track session before big day.  Legs felt good. Ocassionally felt hammies/glute get a little tight on up hills, but nothing really alarming.  Will be doing lots of stretching between now and race day.  Considering I felt completely exhausted at end of work day (probably from being up late getting all worked up about those stupid replacement refs) I am pleased with my effort.

  • 41m 52s
  • 5.00 miles
  • 08m 22s /Mi
  • Stretching
  • 10m
Just a 5 spot.  Wasn't looking to go quite this fast, but with no Garmin this is the pace I got.

  • Yoga
  • 30m
That felt good.

  • 3h 14m 47s
  • 22.04 miles
  • 08m 50s /Mi

out 1:38:11 (8:54)
back 1: 36:34 (8:45)

Sport #1
  • Stretching
  • 10m

another evening walk with my daughter

Sport #2
  • Walking
  • 30m

another evening walk with my daughter

Well, What the hell, that was even better than last week.  Woke up to rain and decided to go back to bed and head out once it stopped.  If it is raining on race day, I will regret that decision to not practice this in the rain, but this morning it was an easy choice.  Decided to take at a very comfortable pace.  Really wanted to go a bit slower than last week, but this is what my body was comfortable with.  Helped my cause to have tail wind on return trip (wind in my face on way out wasn't all that fun) although last 1.5 miles was back into the wind.  Miles 18-19, was feeling the miles, but pushed through it and miles 20-22 felt good (or as good as they could) Did get some cramps in hammie and glute in mile 21.  I think I will push gatoraid in second 1/2 of marathon to combat that.  Nutrition was same as always: about 8 bottles of water, 4 servings of shot bloks and enduralytes every hour (took 3 instead of 2 at hour 2)   Even though this is slightly faster than last week, after more miles this week, I felt better and fresher post run. Got to like that.  Now I get to taper and I like that too. :)

jmwebs' Training Log

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