Monday, October 16, 2017

Milwaukee Marathon Half Marathon Race Report: Macklemore, Phlegm, Wind and a new PR

Disclaimer: I’m promoting Milwaukee Marathon as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out to review find and write race reviews!

Prep for this race was not what I wanted, and this was entirely my fault for saving too much of it for the night before.  I got the kids to bed and THEN started to think about all the stuff for the race.  I knew what my outfit was going to be, so I got that all squared away.  I made my Gen Ucan and Nuun bottles for the next morning, and pre-set the coffee maker.  I downloaded Macklemore onto my iPod for the car because I was obsessed with the Glorious song, which after yesterday, I am even more obsessed with.

And then I started freaking out about parking because I fell down the rabbit hole of social media.

I had planned on getting up at 5 and moved it back to 4:30AM after that.  The race start was 6:30.

I had wanted to go back through my running journal and do some of the mental exercises like I did for my marathon but I was tired.

I wanted to hydrate a lot more on Saturday but I didn't.

My legs felt tired Saturday night which also put me into a bit of a panic.  I realized that I didn't really ever sit down on Saturday because I was busy with the kids.  I foam rolled and used the R8 roller and did legs up the wall to Jasyoga's race day meditation.  They still didn't feel great.

So I took a shower and went to bed.

I was glad that I had a week of good sleep because Saturday night's sleep was not great.  My son woke up a bunch so when I fell back asleep it was that light, dream-filled sleep.  I had set two alarms for 4:30 because I was nervous about not hearing one, which translated to this horrible dream where I woke up at 6:10 and had to have my husband drive me to the start.

BUT.  I did wake up at my first alarm at 4:30.

I was tired.  And groggy.  And did not feel like running a race.


Like if I had had to do a workout that morning, I would have shut the alarm off, rolled over and went back to sleep.

But I had a race.  A GOAL RACE.  Suck it up buttercup.

I put my clothes on, my contacts in, brushed my teeth and started to french braid my hair.

I went downstairs and was grateful that I had at least set everything out on the table before I went to bed. I loaded my GUs in the back pocket of my shorts, packed a few plastic bags because it was raining, poured my coffee and grabbed a banana.  The wind was howling and it was pouring so I wrote my family a note:  "If the weather is still terrible please don't worry about coming to the race!" Then I went out to the car.  I hooked my iPod up and started listening to FloRida, which is usually my pump up song.

Then, only then was I like, "Let's do this."

As I was driving to the race, drinking my coffee and eating my banana, I started get super emotional, which has become a theme on races where I do well.  I took this as a very good sign.

Listened to Macklemore's Glorious a few times.  More tears to my eyes.  (Seriously.  You do not want to drive to races with me.)

After all my freaking out about the parking situation, I found a (free) street spot right near the start.  It was maybe 5:10 AM.  Race start was 6:30.  It was drizzly out so I stayed in my car for a bit and then I grabbed my umbrella and started walking over to the start area.  I had brought along a Picky Bar and an RX Bar for breakfast but I did not feel hungry at all.  

It was very dark out and they had some lighting available at the start and tons of porta potties.  I took advantage of the fact that NO ONE was there yet and used the porta potty.  I was checking my phone about meeting up with some of the Oiselle WI people and sat down on the curb.   I chugged my Gen U Can and started sipping on my Nuun.

I asked several people about the start line because it seemed odd that they finish tables were being set up in the start area.  I knew from the map and course description that the start and finish were at the same point but were they really going to have all of us line up with water tables, banana tables, etc?!  Yes.  Yes they were.  

I went to the bathroom again. 

Then I met up with Amanda, a Oiselle WI team member, who had planned on running the half but got sick and was there to support her husband who ran his first marathon!  We met up with our Oiselle WI leader, Sheila, and took a picture.  

I changed my shoes and socks and gear checked my stuff.  I left a long sleeve on as a throwaway with my crop top underneath and my shorts.  After some indecision, I decided to wear my Boco Gear BibRave visor because I do love it.  I also wrapped my BibRave Buff around my wrist to use as a snot rag if I had to because I was still dealing with snot and phlegm.  This is the first time I have tried doing this and it worked VERY well.

Anyways, back to the start.  I felt like I needed to use the bathroom again so Sheila and I got into the long line and used the bathroom again.  

It was 6:25 AM when I got out of the porta potty.

Thus, I started to snake my way through the starting area to try to get closer to the front but the narrow fencing and all of those finish chute tables were not making it easy.  I resigned myself to just starting in the back.  I was behind the 2:30 half marathon pacer group.

I never heard a starting gun or anything but I did see runners ahead of me starting to run.  It seemed to take forever and then finally I was at the start line and hit start on my watch.

I knew I would want to gun it around all of these people but I kept my wits about me and tried to run easy.  Luckily after the start line the streets widened so it was not difficult to stay to the edge and pass.  That is basically all I did for the first mile.  My first mile beeped in at 6:45.  I was pleased with this because it felt easy.

I passed the first water spot and grabbed a cup because I did feel thirsty.  Shortly past the first stop there was a brass band which also made me smile.

Then we made our way from streets to the paved trail through Veteran's Park.  I passed a man with a visual impairment who had a guide and the guide was providing these very rich descriptions of the scene for him.  They were beautiful.  It helped put the day in perspective for me.  How lucky we were to be running along beautiful Lake Michigan!

My watch beeped in again and I was a little fast.  6:40 for mile 2. I was hot in my LS so I took it off and carried it because it seemed weird to throw it in the middle of a park.  6:45 for mile 3.  I hocked the first of many lugies.  (I was cursing phlegm the whole race.)

At this point we were back onto the street and I knew I was going to see some Oiselle WI women around mile 4.  I was still carrying my shirt so I said "Can you guys take my shirt?!"  I was really excited to see them and their cowbells.

Mile 4 was 6:31.  

The big hill in the course was coming up.  There was a woman on the side who was providing this awesome narrative for me about crushing the hill.  "Girl you are showing that hill who is BOSS."  I mean I can't even begin to thank her for getting me up that thing because this was when the dark thoughts were coming in.

Mile 5 was 6:45.

At the top of the hill I saw my sister and her dogs.  She was confused because I had arrived there later than I told her I would be there because I hadn't anticipated starting in the way back.  I didn't feel great there so I barely talked to her but she ran on the sidewalk with her dogs for a bit and then said SEE YA!

Mile 6 was 6:48.

We then ran through the east side.  There were a few people out cheering which was fun.  I particularly remember a dad with his toddler-aged daughter who he was coaching to say "Go Runners!" So cute.

Mile 7 was 6:36.

We turned onto Brady street which is a good part of the course.  I remembered this part from last year and that really helped get me going.  We turned to go onto the pedestrian when I saw Amanda waiting for her husband! That was fun and a spectator I wasn't anticipating seeing.  At that point I was running with another woman.  We had to turn on this hairpin turn at the bottom of a hill and I passed her.  Given the fact that I started so far back, it was impossible to know where I was place-wise.  My focus was not at all on place - I was all about the time.

Mile 8 was 6:42.

We ran through downtown and on Old World Third.  I don't really remember these miles very well.  I know I was hurting and telling myself just keep going.

Mile 9 was 6:48.  
Mile 10 was 6:43.

And then we turned onto WI Ave.  We were dealing with windy spots all throughout the course but none compared to Wisconsin Avenue.  I was tired and almost crying because I felt like I was getting nowhere running into that wind.  Add onto that I was having a hard time getting rid of a ton of phlegm.  I am fairly certain that the guy in blue who I was running next to/behind thought I was vomiting.  I just tried staying behind him to block some of the wind.  I was very grateful to the racer in the wheelchair and the woman biking with him because she was a CHEERLEADER.  I was counting down to 16th street where I knew we would turn and get a break from the wind.  

Mile 11 was 7:01.  THE WIND SUCKED.

Then we were on 16th street and I was just trying to stay with the guy in blue.  I was bringing to mind all of those strength workouts - 3 x 2 miles in particular. 

Mile 12 was 6:31.

Ok.  At this point, I knew I was going to be close to 1:28 because of the time elapsed on my watch.  This was enough to keep me going, although I was checking my watch every 0.2 miles.  I was so tired.  I kept telling myself that I was not really tired - it was only my brain.  

Mile 13 was 6:36.

As I was rounding the corner to the finish, I heard "GO MAMA!!!!!!!!!!!!!".  I recognized that voice and began scanning the crowd when I saw my family!  They made it!!!  I gave my son a high five, turned the corner and joined all the 10K runners and tried to propel myself through the finish line.  I stopped my watch.

My watch read 1:28:37 for 13.25 miles. (6:41 pace)

The finish clock said 1:31:XX.  

I got my medal and worked my way through the finish chute.  

I was really cold as the temperature had plummeted during the race.  I saw my family and they were cold and wanting to bail.   They took my post-race snacks and then said they were going to get donuts and meet me at home.

Then I saw another Oiselle person, Rachel, and talked to her for a bit so that was fun.

Then I saw two people I worked with who ran the 10K!  More sweaty hugs.

I still was freezing and finally got to gear check to get my clothes.  

I got in the beer line and ended up being right behind Jonathan, another BibRave Pro who did the trail race that I ran earlier this summer.

I wanted confirmation of my PR so I stopped at the results tent.  "The half-marathon results will not be available until early afternoon."

WHAT?  I specifically remember there being printouts at the race last year with a variety of stats.  These were available immediately at the finish.  I was SO annoyed at this.

I started to work my way through the mud pit that was the finish area to my car when SURPRISE. They had that area blocked off.  I had to work my way back through the finish area around to the other side of the LONG finish chute and make my way through another giant mud field to get to my car.  So much for my amazing parking spot!  

I was freezing by the time I got to my car and caked with mud.  

So, I blasted the heat and Macklemore all the way home.  

"I feel glorious, glorious!"

Then began the process of clicking refresh on the "half marathon results" link on my phone for the next 4 hours.

Finally, in the Costco parking lot, I had my answer:

HOLY SHIT! I got second place (out of 723), an official time of 1:28:35 (6:46 pace) and a NEW HALF MARATHON PR!

Other stats:

I was 17th overall (combined genders) and first in my age group.

5 mile: 33:52 (6:46 pace)
10 mile: 1:08:53 (6:53 pace)
Last 5K: 19:43 (6:21 pace.  Also, 19:43?!  That is only 10 seconds slower than the only 5K I ran this year.) 

Here is my Strava chart of paces and elevation:

Overall, I am very pleased with this race.  Besides being a PR, I overcame some mental challenges.  However, as with every race, I am left with the fact that mental hurdles are something I still need work on.  I mean, I was definitely tired at the end but not all out spent.  My legs didn't even really hurt after I stopped running.  This is somewhat frustrating to me because in the moment of the race, I definitely felt physically spent. 


And I entered my pace into a pace calculator for a marathon.  Yep.  Foreshadowing some 2018 goals here:

"The world is up for grabs.  I feel glorious glorious."

Saturday, October 14, 2017

Milwaukee Marathon Half Marathon Training Week 18: THE TAPER + Race Goals

Disclaimer: I’m promoting Milwaukee Marathon as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out to review find and write race reviews!"

Another Mother Runner just sent me an e-newsletter with "tips for the taper" or something to that nature, and I was happy to see that I have been following most of them for this taper.  My number one priority for the week was to get sleep.  I am happy to report that my sleep so far this week has been all "green circles" (best rating in the Sense sleep system) and that my average amount of sleep was over 8 hours.

My goal for running was follow the plan and no run under 8:00 avg.  I did ok with this.  My throat has been feeling better with each passing day.  I'm still snot rockets and loogies, but hopefully that won't be too much of an issue.

Here is my taper week in review:

Monday, October 9
Plan says: 5 miles

What I do:  Given that sleep was a priority for me this week, I had no qualms about shutting off my 5 AM alarm and getting this done after work before the bus arrived.  It was one of those taper runs where you feel so tired and your mind starts going, "How am I going to run 13 miles at a much faster pace than this in less than week?"  Luckily for me, I have at least one of these types of runs with every taper so I know better.

5 miles, 38:51 (7:46 avg pace)

Tuesday, October 10
Plan says: 5 miles easy

What I do:  Another day where I shut off the early morning alarm and then drove home from work in pouring rain.  Sometimes I will gut it out and get the run in, other times, I will take the break. I was really tired all day on Tuesday so I made the switch to make Tuesday my rest day.

0 miles.

Wednesday, October 11
Plan says: Rest

What I do:   Actually get out of bed with the 5 AM alarm.  I went to bed early on Tuesday night because I was so tired so it wasn't too difficult to get out of bed.  It was lightly raining but as I mentioned last week, if I don't run on Wednesday morning, I won't get the opportunity for the rest of the day.

5.07 miles, 41:07 (8:07 avg pace)

Thursday, October 12
Plan says: 6 miles easy

What I do:  My son woke up at 3:30.  So I tossed and turned for almost an hour and a half and fell back asleep right before my 5 AM alarm so I don't even remember shutting it off.   I ended up going for a run after the kids were in bed, which is something I have not done in a LOOOOOONG time.  It was actually really fun and I had to reign the pace in because I kept thinking that it was go time!  Getting excited!!!!

6.2 miles, 49:17 (7:57 avg)

Friday, October 13
Plan says: 5 miles easy

What I do: 5 miles in the rain (again).

5 miles, 38:05 (7:37 avg pace)

Saturday, October 14
Plan says: 3 miles easy

What I do:  3 miles, in the rain (again).

3 miles, 23:43 (7:53 average)

Plan Miles: 24
Total Weekly Miles: 24.27

I have logged 614.47 miles in the past 18 weeks. That is almost double what I ran last year in the 18 weeks leading up to my last half marathon, where I set a PR.  A PR that I am hoping to break on Sunday!  Though I am running the same event as last year, the race went through a makeover and new management since last year and while the course is largely the same, it is slightly different.  

The weather looks to be ok.  The temps look great - high 40s/low 50s.  The one thing we all will have to contend with is wind and probably more rain, but the course doesn't go in any one direction for too long so there will be breaks.

So goals.  If I am feeling good:

A goal: Ideally, I want to run in 1:28 land.

B goal:   PR.  I need to run faster than 1:29:22 to do this. 

C goal:  Break 1:30

I realize these goals leave the space wide open for disappointment because they are SO close together time-wise AND they are all times.  Ideally I would have a process goal in there...but I don't.

I plan on running the first one to three miles in the 6:50 zone to test it out and go from there.  I ran the first seven in the 6:50-7:00 range last year, kicked it into around 6:30s for the next 4 and then tried to hold on until the end.   I want to test out pace in the first few miles on the conservative side but don't want to get stuck there.

I plan on using Gen UCan before the race and then fueling with Gu on mile 5 and 10.  I used no Gu last year, but this is mostly mental for me as I did every 5 miles in my spring marathon and really liked that plan.

I am really tired while writing this. I was with my kids all day and we did a lot, which was dumb of me but I had them by myself so I wanted to wear them out so they would go to bed good and sleep through the night!  I am off to foam roll and hydrate!

Sunday, October 8, 2017

Milwaukee Marathon Half Marathon Training: Week 17 Recap! One more week!!!!

Disclaimer: I’m promoting Milwaukee Marathon as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out to review find and write race reviews!"

''Twas the last true week of my 18 week training plan and I was pleased.  I had to squeeze in two long runs since I missed last weekend's which lead to cutting out a tempo run.  I had another strong strength workout though with mile repeats so I still got some quick running in.

I had a decent week of sleep, score-wise, however, I am typing this with another sore throat.  Midway through the week I thought I had finally kicked my allergy/cold thing and then on Saturday my throat was on fire and it remains.  ARGH.  I have definitely pumped up the fluids and am hopeful that with a week of taper ahead, I will be fine by race day.

By this time next week, I hope to be writing up my race recap!!!!!!!!!!!!!!

Monday, October 2
Plan says: Rest

What I do: Run 12 miles.  I really wanted to get in my missed long run from last weekend so I was up at 4:30 am to do so.  This felt good - I didn't push the pace and it was rather monotonous since I was doing 1 mile loops in the dark.  That is what builds the mental muscle though, right?

12.01 miles, 1:37:59 (8:10 avg pace)

Tuesday, October 3
Plan says: 1.5 mile warm up, 4 x 1.5 miles at 10K pace (0.5 mile jog in-between), 1.5 miles cool down

What I do:  I slept in.  My crappy week of sleep last week was catching up with me.  I was able to get in a run after work/before bus.

5 miles, 40:16 (8:03 avg pace)

Wednesday, October 4
Plan says: 6 miles easy

What I do: Spent 2:45a-3:30a in my son's twin bed so yeah.  Alarm was shut off.  Unfortunately Wednesdays are a DAY from now until Christmas because I am taking a class and my daughter has play practice so there is no making up a workout if I don't get my butt out of bed in the AM.

0 miles.

Thursday, October 5
Plan says: 5 miles easy

What I do:  The time has come to get the mile repeats DONE.  4:45 AM alarm here we go.

The air was so cool - 45 degrees at 5 AM - felt great.  Goal pace for mile repeats was 6:34.

1.5 miles warm up, 12:32 (8:21 avg pace)

1 mile, 6:19.1 / 0.25 mile 2:21.7 (9:24 avg pace)
1 mile, 6:25.6 / 0.25 mile 2:19.4 (9:22 avg pace)
1 mile, 6:16.6 / 0.25 mile 2:15.8 (9:01 avg pace)
1 mile, 6:20.1 / 0.25 mile 2:22.5 (9:33 avg pace)
1 mile, 6:22.1 / 0.25 mile 2:24.8 (9:40 avg pace)
1 mile, 6:21.6

1.55 mile cool down, 13:25 (8:39 avg pace)

The first mile felt hard, as it always does.  I was surprised to see how fast it was and told myself to slow it down to be more in line with goal pace.  I slowed a bit for the 2nd and then the 3rd happened.  The last 0.25 miles of these first three miles felt hard but otherwise I was feeling good physically.  Mentally, I wanted to quit after the 3rd.  I took my long sleeve off to change it up and told myself I could quit after 5 since the first time I did this workout this cycle, I only did 5.  I got through 4 and 5 and then told myself that I could do the 6th.  The 6th was hard, and I felt like I was not getting great leg turnover so when the mile beeped I was very pleasantly surprised at the time.  I know these were too fast, but mentally I needed this workout so badly.

These were not as fast as my mile repeats that I did in August but they were more consistent and all done on my hilly neighborhood mile loop.

Friday, October 6
Plan says: 5 miles easy

What I do:  I was definitely tired for this run.

5.1 miles, 41:53 (8:13 avg pace)

Saturday, October 7
Plan says: 8 miles easy

What I do:  I did this in the afternoon since my kids were going to my mom's for the night, I spent the morning with them.  Consequently it was windy and rainy during the run, which actually felt quite good.  My throat was very sore during this though.

8.21 miles, 1:01:47 (7:32 avg pace)

Sunday, October 8
Plan says: 5 miles easy

What I do:  We went to see Rent on Saturday night so we were out late...BUT we didn't have the kids so I slept in until 8:17 AM!!!!!!!!!!!  That is the latest I have slept in in months...maybe years.  I did my run in the hot afternoon which was beautiful because of the gorgeous trees.  The only drawback is that my throat is still killing me and I still have so many snot rockets.  ARGH.

5.05 miles, 40:12 (7:58 avg pace).

Plan Miles: 42
Total Weekly Miles: 45.70!  

Thursday, October 5, 2017

Product Review: Skins A400 Women's Compression 3/4 Tight

Product Review:  Skins Compression A400 Women's Compression 3/4 Tights

Disclaimer:  I received a pair of the Skins Compression A400 3/4 Tights to review as part of being a BibRave Pro.  Learn more about becoming a BibRavePro (ambassador) and check out to review, find and write race reviews.

AHH!  I love these tights so much.  The end.

Ok, just kidding.

Skins has two handy tools to help you with sizing, both use your height and weight.  First there is the chart:

The other tool is the Size Calculator where you enter your exact height (in centimeters or inches) and your exact weight (in kilograms or pounds) and they tell you what size to order.  

My height and weight landed me in the size "small" camp using either tool.  I was impressed with the fit!

My three favorite features of these tights are:

I have been wearing these tights on runs for the last six weeks and I always love how smooth they look and feel.  NOTHING is jiggling around when you have them on, they don't move at all while running, and they are so so soft and buttery.  And on that note, they don't feel super tight while wearing them either. 

Call me a mom but the high rise pant is my sweet spot, particularly for running.  I cannot stand the feeling of things falling down.  These come up to just under my belly button which offers lumbar and core support.  I feel like my posture is amazing while running in these.  I also don't experience "crotch sag" in these either!

I am 5'10" and I liked how these do not land right at the knee.  Here we go with the mom talk again, but every since my pregnancies, I have a tender vein cluster in my inner left knee and some "capri" length tights (or high socks, for that matter) irritate this area.  I have no problems with these tights.

Other features include ADAPTIVE technology fabric which adjusts to temperatures.  We have had quite the temperature adjustments over the last six weeks.  First it was cool.  Then it was almost 100 degrees.  Now it is cool again.  I like how I could wear these and not feel super overheated at any point.

The dynamic gradient compression is designed to optimize your muscles for activity.  For this reason, I really enjoy wearing mine on recovery days for a little extra help on my recovery miles.

IF I COULD CHANGE ONE TINY THING about these it would be adding a small key pocket somewhere on them.  They have zero pockets.

Now for the fun part!  You can get 20% off your order of any Skins Compression gear using the code BIBRAVE20.  This code is good until the end of October 2017.

You can also join #BibChat on Tuesday October 10 at 8 PM on Twitter.  Follow @BibRave and @skins_usa for more details.

September 2017 Mileage


This should have been a lot bigger.

That is what I think when I look at this number, despite the fact that I can't go back and change how September rolled out.  It was a bit of a shit storm.  After many months of being able to prioritize running, I wasn't able to do that.  Don't worry - I tell myself all the things.  Still stings a bit though.

On a positive note, it is well above my 100 miles/month goal and not too out of whack for the last couple months (July = 157.36, August =153.14).

My annual mileage at the end of September was 1381.53 miles, 
  • a 52.8% increase from what my 2016 mileage was at the end of September of that year, and 
  • a 79.6% increase from what my 2015 mileage was at the end of September at that year.  
So I'm still building and remaining consistent.  Keep on truckin'.

Monday, October 2, 2017

Milwaukee Marathon Half Marathon Training: Week 16 Recap

Last week was going to be a hectic one, I knew it from the outset.  It lived up to its billing and I had a terrible mileage week.  On top of that, my throat started to hurt last Sunday (Sept 24) and thus I was on a combo of Flonase, Sudafed, Zyrtec all week. I am still battling all the sinus things today.

We also were going to be out of town Friday afternoon through Saturday afternoon for the Hall of Fame activities which threw a bit of a wrench in things.  Hall of Fame activities = I was inducted into my high school's athletic hall of fame over the weekend which included a dinner/ceremony Friday evening and a football game Saturday.  Here's my wave from the field:

I also wanted to cheer for peeps running the Lakefront Marathon on Sunday morning so by the time the weekend was over, I was so run down that I just skipped all running all weekend and got up super early this morning to get a long run in.  If I counted my long run today in last week's mileage, it would look a little more respectable, but I won't cheat the stats for you :)

Monday, September 25
Plan says: Rest

What I do:  Rest.  I had a night of sporadic sleep due to post-nasal drip.

Tuesday, September 26
Plan says: 1.5 mile warm up, 4 x 1.5 miles at 10K pace (0.5 mile jog in-between), 1.5 miles cool down

What I do:  My son woke up....(I just wondered how many days of training begin with this phrase!) at 4 AM.  Luckily this was a rare occasion where he went back to sleep.   I did not and thus was dressed and out the door.  It was another warm morning and I told myself to enjoy it because soon enough it will be FREEZING for months on end.  63 degrees and 77% humidity.

Once again, goal pace for my strength workouts is 6:34.

1.5 mile warm up, 12:50 (8:33 avg pace)

1.5 miles, 9:48.6 (6:32 avg pace) / 0.5 miles, 4:33.4 (9:08 avg pace)
1.5 miles, 9:45.1 (6:30 avg pace) / 0.53 miles, 4:48.4 (9:04 avg pace)
1.5 miles, 9:45.6 (6:30 avg pace) / 0.5 miles, 4:26.4 (8:53 avg pace)
1.5 miles, 9:46.3 (6:31 avg pace)

1.5 mile cool down, 13:01 (8:37 avg pace)

Total: 10.54 miles

The first rep of this workout was tough.  I was huffing and puffing and my throat was on fire.  Thankfully once I got the first one out of the way and a chance to feel the pace, the other three fell into place.  I did these slightly faster than the first time I did this workout on 9/5:

1.5 miles, 10:01 (6:40 pace) / 0.5 miles, 4:25.7 (8:50 pace)
1.5 miles, 9:46.3 (6:30 pace) / 0.5 miles, 4:21.4 (8:43 pace)
1.5 miles, 9:50.3 (6:33 pace) / 0.5 miles, 4:23.1 (8:48 pace)
1.5 miles, 9:48.2 (6:32 pace)

So funny that my second rep is the fastest in both cases.

Wednesday, September 27
Plan says: 6 miles easy

What I do: 6.2 miles in my new supernovas.  I love them!  51:27 (8:17/mi avg pace).

Thursday, September 28
Plan says: 5 miles easy

What I do:  Squeezed in 5 miles at the end of the day.  It was a glorious fall day.

5 miles, 38:11.4 (7:38/mi avg pace).

Friday, September 29
Plan says: 1.5 mi warm up, 7 miles tempo, 1.5 mi cool down

What I do:  Half that.  I was wrangling children in the early morning hours so I got out of the house late.  I was only going to be able to get this done in the morning so I had to get out and get what I could done.  I figured some was better than none.  I ended up being way late for work but oh well.  I had so much snot during this run.  The snot rockets were epic.  Gross.

1 mile warm up (8:07), 3 miles tempo (6:47, 6:40, 6:42), 1 mile cool down (7:49).

5 miles, 36:09 (7:13/mi avg pace).

Saturday, September 30
Plan says: 14 miles long

What I do:  0 miles

Sunday, October 1
Plan says: 7 miles easy

What I do:  0 miles

Plan Miles: 53
Total Weekly Miles: 26.76  YIKES  That is the worst total miles/plan miles ratio I have had all year.