Run
  • 1h 47m 43s
  • 13.00 miles
  • 08m 17s /Mi

out 54:06 (8:19 pace)
back 53:37 (8:15 pace)

Sport
  • Stretching
  • 10m
Last 'long' run before Mary. I probably took this a bit too fast.  Wanted to go marathon pace, but got out in front of it.  I blame the run/walk to Wing 2.5 run that was going on the trail.  My race instinct picked up and I found myself going a bit fast.  Turned my Garmin on at mile 5 (to figure out where the 6.5 turn around would be) and my pace was 8:00.  Opps. Tried to ease back a little on return trip, but wanted to negative split, so I pushed back up for last couple miles.  I think fair to say that I would blow up if I took marathon at this pace (at least 1st 1/2)

Run
  • 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!

Run
  • 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.

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

w/u 1/2 mile 4:04
m/s
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)
(downhill)
1.1:23
2.1:21
3.1:19
4.1:24
5.1:22
(uphill)
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

Sport
  • 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.

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

Sport
  • Yoga
  • 30m
That felt good.

jmwebs' Training Log


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