Sun, Aug 17-Sat, Aug 23

Sun Aug 17: AM. A 2 hour 30 min run with mom (biking) on the Capital City Trail and the Lower Yahara Riverway Trail. It was mostly cloudy and in the low 70s.

Mon Aug 18: AM. A 45 min run on the Capital City Trail and around Monona Bay. It was cloudy and 67°. PM. A 45 min run on the Capital City Trail and around Monona Bay. It was mostly cloudy and in the upper 70s.

Tues Aug 19: AM. At the Velo with VURG, did 2x1.5 miles fast with 1k recovery on the loop route. It was cloudy and 66°. PM. In Deerfield, A 60 min run on the Glacial Drumlin Trail. It was partly sunny and 78°.

Wed Aug 20: AM. A 78 min run on the Capital City Trail. It was cloudy for most of run, sun came out a bit at the end, temp around 70°.

Thurs Aug 21: AM. On the DFHS track, did a 400, 400, 800, 400, 400, 800 with half the distance recoveries (80, 79, 2:36, 79, 78, 2:36). It was 62° and foggy. PM. In Deerfield, A 30 min run on the Glacial Drumlin Trail. It was mostly sunny and 78°.

Fri Aug 22: AM. A 60 min run on the Mendota Lakeshore Path to Picnic Pt. It was mostly sunny and 62°.

Sat Aug 23: AM. In Marshfield, Ran about 45 mins over residential streets and on the bike path. First few miles with the old man. Darkness giving way to sunny skies, temp of 62°. AM2 In Loyal for Spanky’s Run. Ran the 10k in 34:32 (~5:34/mi). I ran about 5:20 pace for the first 3 miles with the wind at my back, then slowed down significantly while running into the wind on the second half. Finished a distant 2nd to Jared Genteman (33:31). I could’ve run a little faster, but stopped to drink a beer on the home stretch. The knee felt okay the entire way, tho was a bit achy while cooling down afterwards. Overall, a solid race- It’s good to be back! Other than the wind, the weather cooperated: low 60s and mostly sunny. PM. A 55 min run over residential streets in Marshfield, on the bike path, and over trails in the arboretum. It was partly cloudy and in the upper 60s.

A pretty good week of training capped off with a commendable effort at Spanky’s- first time really racing since Nov 10, 2024. If I can continue to train consistently and stay healthy I know I am going to get a lot better.