2014 Happy Trails

Wednesday - July 23

  • 33m 48s
  • 3.30 miles
  • 10m 14s /Mi

EZ morning run on LCL cross country course +. Still recovering from last night.

Tuesday - July 22

  • 1h 17m 26s
  • 6.65 miles
  • 11m 38s /Mi

extremely warm (85) and humid (mid '70's dew point) even at 7pm. However decided not wimp out and did Ice Age trail and some of Black loop at Lapham peak. Little bit of rain mid run added to the wetness.

Monday - July 21

Took our student to O'hare for her return trip to Spain. Pretty beat, when I got home at 7:30pm and bailed on my Monday Run

Sunday - July 20

  • 12m
  • 1.30 miles
  • 09m 13s /Mi

around campground at Ottawa

  • 15m 20s
  • 700.00 yards
  • 02m 11s /100 yards

Ottawa Lake

HOLY CRAP stop the presses, I swam...and I enjoyed it. Close to two years since I swam outside. I have had the urge lately to do it and need to do a little cross training, so I thought what the heck. Get in my wetsuit without a problem. (getting out was a little trickier) Can't say that I am going to run out and sign up for a tri next week (although Tr-ing for children's is next week) but I plan on swimming again. Little run afterwards just for kicks.

Saturday - July 19

  • 3h 13m 02s
  • 17.15 miles
  • 11m 15s /Mi

Ice Age Trail Scuppernung segment. Ran from Highway C to Scuppernung Trails, did a 5 mile loop, then hooked back up with Ice Age trail. Not going to lie, that segment is brutal with 4 switchbacks and a number of other hills. Then across Hwy ZZ to 67 and then past that for about a mile. Thought about skipping switchbacks on return trip because I knew they would hurt, but I knew I would regret it if I didn't. So I did it. Tough but rewarding session. Only bummer was I got a real late start (10:45), so this chewed up a big chunk of day.
Splits: 10:38, 10:02, 10:28, 10:40, 11:27, 10:50, 12:16 (let the fun begin), 12:32, 11:35, 11:22, 10:27, 10:09, 11:48, 11:17, 12:36 (more cruelty), 12:59, 10:19.

Friday - July 18

  • 27m 26s
  • 3.03 miles
  • 09m 03s /Mi

EZ morning run to get the kinks out from yesterday's hills. beautiful morning for a run.

  • Yoga
  • 20m

continuing theme of getting kinks out did you tube yoga with Adrienne "post-run yoga" session. Did it on my deck overlooking the woods with the birds singing. doesn't get much better than that.

Thursday - July 17

  • 43m
  • 4.50 miles
  • 09m 33s /Mi

Hill repeats Lapham Peak
1/2 mile w/up
3x 1 mile on .25mile hill.
1. 9:38
2. 9:01
3. 8:55
1 mile cool down

because of schedule and the fact that I like the woods, headed to Lapham for the 3rd time this week to do hill repeats. Found a tough but somewhat gradual hill on trail that runs parallel to main road. was too slow on first, but really worked it on the second two. Was supposed to be 5k pace. This was the best I was doing on this hill. pleased with the effort.

jmwebs' Training Log

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