• 3h 19m
  • 21.00 miles
  • 09m 28s /Mi

5 miles glacier trail out 46:48 (9:21)
5.5 out Lapham peak paved trail & war memorial trail in Delafield 51:28 (9:21)
5.5 back of above 51:44 (9:24)
5 miles glacier trail back 49:00 (9:48) wheels came off!

  • Walking
  • 40m
Another beautiful day. Warm, but no humidity. Always seem to do the same route for my long runs, so picked different one today: 5 miles on Glacier trail, then on to Cushing Park road connector trail to trail that runs through west end of Lapham peak. Took trail branch that heads back to Lapham peak Evergreen parking to re-fill bottles. Then headed back west and then north into Delafield. Headed east on War memorial trail (only non-paved portion) to Lake Nagawicki. Then turned around and did it all over again (including water stop). I was tired from the start, but this went pretty well until about mile 16. Started to slow down and not feeling very good. Stopped and rested for a few minutes about 17.5 in, but it did not help. Really suffered last few miles. I felt weak, upset stomach and generally out of it. Even walked a few times. Felt like I was low blood sugar or not enough calories. (ate 4 servings of shotbloks on this run ) Got home and family told me I looked terrible. After about an hour and some chocolate milk, Gatoraid and scrambled eggs, I felt better. Lost 4 pounds (about twice as normal). Not exactly sure what went wrong (ate the normal amounts of shot bloks, took enduralytes and had 8 bottles of water). However I need to figure it out. Think I might have started the day in hole for calories and that might have contributed.

  • 2h 10m 25s
  • 13.80 miles
  • 09m 26s /Mi

Lapham peak trail run. about 7.8 on black run through the woods, about 6 miles on the bike/horse trail through the rolling meadow in the sun.
out woods (36:32)
out bike trail (28:40)
back bike trail (27:51)
back woods (37:20) (includes stopping to deal with bee that was stinging me)

Was going to head for to Scuppernong, but got a late start and decided I could accomplish what I needed to do at Lapham. Highlights/lowlights: 1. Absolutely perfect weather with low humidity; 2. Seeing lots of smiling faces of other runners on the trail; 3. This encounter I had with a VERY nice (and fast) lady: As I was heading down a hill on the mountain bike trail, I heard someone coming up behind me and moved over to get out of the way and stepped in a hole, the woman said 'oh are you ok?' (yes thanks for asking), then she said ' I'm going to be passing you on your right, is that ok?' (yes, thanks.) then, as she was passing me, she said 'have a great run!' (thanks, you too.) Then she blew past me like I was standing still; 4. Getting stung by a bee on my ankle with about one mile left; 5. Running up all the big hills, including South Hill and 'The Wall' (right after the stupid bee sting).

resting up for the weekend
Run #1
  • 09m 05s
  • 1.00 miles
  • 09m 04s /Mi

warm up & cool down

Run #2
  • 21m 05s
  • 3.25 miles
  • 06m 29s /Mi

main set: 4 x 100, 6 x 800 3:14 (6:28 pace), 3:17(6:34), 3:20(6:40), 3:25 (6:52), 3:23 (6:47), 3:17 (6:34) with 20 push ups and 20 squats between 800's

  • 05m

20 push ups and 20 squats x 5 between sets

return to the track for a little punishment from DJ! Kind of humbling, but considering my lack of speedwork, not too bad. A shout out to a speedy Ruth for help providing some internal motivation.

  • 31m 18s
  • 3.50 miles
  • 08m 56s /Mi

Felt like fall running in the dark with cool temps.

  • Walking
  • 30m

  • 35m 28s
  • 4.00 miles
  • 08m 52s /Mi

out 17:49 (8:54 pace)
back 17:38 (8:49)

  • Walking
  • 30m

I consider these walks training for the 50k too.

  • Walking
  • 30m

a nice walk with both my daughters

jmwebs' Training Log

 August 2013 
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