• 3h 00m 09s
  • 20.10 miles
  • 08m 58s /Mi

out 1:29:42 (8:55 pace)
back 1:30:26 (9:00 pace)

  • Stretching
  • 10m
Well I should be excited about this run, but I am not. Reason being is I always want to negative split these runs. No exceptions. Although out and back were fairly close, it was not a negative split. In addition, (and probably related to first problem) my hips and hammie felt somewhat tight on return trip and I just wasn't completely comfortable.  Now I am not going to freak out about 1/2 half of one run, but I do NOT want to go back to where I was last year.  I may make an appointment for a few ART sessions to nip anything in the bud.

Run #1
  • 15m 08s
  • 1.80 miles
  • 08m 25s /Mi

before lesson

Run #2
  • 40m 25s
  • 4.70 miles
  • 08m 36s /Mi

during my daughter's piano lesson

Just trying to fit in miles where ever I can.  Felt much better than last night.

  • 34m 15s
  • 3.60 miles
  • 09m 31s /Mi

Pretty awful

  • Walking
  • 30m
Have gotten off track on running this week as I adjust to kids back at school and the obligations that go with that.  Got home from work later and my daughter wanted to go for a walk.  She turned 16 today and the time I can do this is slipping away, so I pushed back my run until I got back.  Ending up running in full darkness and about 7 miles shorter than schedule.  I really was not into in any way but needed to at least run a few miles. So fatigue, attitude and lateness added up to a crappy short run.

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

jmwebs' Training Log

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