Looking at my schedule I am not seeing an opening for a workout today. Shoulder still pretty sore from Monday's fall, I have got to be more careful.
Run #1
  • 09m 10s
  • 1.00 miles
  • 09m 10s /Mi

w/u & c/d

Run #2
  • 10m 05s
  • 1.50 miles
  • 06m 43s /Mi

4 x 600 with 25 push ups & 20 squats in between sets
1. 2:29
2. 2:38
3. 2:22
4. 2:34

  • 05m

4 x 25 push ups
4x 20 squats

  • Stretching
  • 05m

race report is up. Shoulder is really sore from yesterday's fall. 

Track session tonight. Short, but intense.  With Saturday's race, yesterday's fun in the woods and tonight's session, I am a bit fried. (but still feel pretty strong, if that makes sense)

  • 1h 26m
  • 8.00 miles
  • 10m 45s /Mi

Ice Age trail Scuppernung section

This was supposed to 9 ez miles. It was neither.  Decided to do some trail running. Started at a section that I had never done off of highway C in Ottawa.  This was about a mile north of the Scuppernung trails.  At about .85 I stumbled upon the Pinewood campground.  Only one problem, I actually stumbled...and fell.  Was looking ahead too far and missed 'that' rock. Scraped my hand and was bleeding a little.  After I brushed myself off I took a wrong turn and ran right through someone's campsite (oops) Another 1/2 mile later, I realized I would be going through the steep, switchback section that Dave had taken me through earlier this summer.  This was part of the Kettle 100 (very cruel to make that section part of a 100 miler). Part of this my mile average was 13:14 (and I had to work for that!) I stopped at the trail head to refill my bottles because I had only brought two.  I crossed over hwy ZZ for about 3/4 of mile, before I turned around to do it all over again.  Challenge run that left me scraped, covered in dirt and sweat and with a big smile on my face.

rest day, except for some yard work

Run #1
  • 17m
  • 2.00 miles
  • 08m 30s /Mi

warm up (1.5 miles) and cool down (.5) running back and forth to park and ride where I parked.

Run #2
  • 1h 42m 23s
  • 13.10 miles
  • 07m 49s /Mi
  • Stretching
  • 10m

post race

Just to answer my own question: yes, I am baaaack! :)  PR by over a 1:30.  Felt great throughout and finished strong.  Very pleased. more details later.

  • Walking
  • 40m

evening walk with my daughters

Well I am racing tomorrow and I am excited.  First time I have raced since June and first time I have really raced in about 15 months. I am shooting for a PR (sub 1:44) I am not at my most fresh being in the middle of marathon training, but I do feel strong and confident and it is nice to at least feel that a PR is a possiblity. This is not my 'A' race, but it is my first chance to see if I am, indeed, back. Maybe an ez couple of miles today to shake things out a bit.

  • 35m 01s
  • 4.00 miles
  • 08m 45s /Mi

Garmin worked for the whole thing so here are splits:
1. 9:11
2. 8:53
3. 8:32
4. 8:28

Working from home today so I decided to sneak out before it got too hot.  Started rusty but felt good after 1st mile.  This puts me over 180 miles for month which officially makes this highest run volume month ever (that record should stand for less than 30 days.)

jmwebs' Training Log

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