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Training Log Archive: ernst

In the 7 days ending Mar 30:

activity # timemileskm+m
  Road Running11 8:29:00 67.7(7:31) 108.95(4:40) 605
  Dancing2 2:20:00
  Total13 10:49:00 67.7 108.95 605

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Saturday Mar 30 #

3 PM

Road Running 1:50:30 [3] 15.46 mi (7:09 / mi) +175m 6:54 / mi
shoes: Newton MV3

Marathon training, following the suggested training plan. First 2 miles warm-up (~ 8 min miles). Then 13 miles at M pace - well really s-M pace at avg 6:55 miles, then cool down trotting home at 8 min mile again during the last 1/2 mile. Was hungry and was gettting chilled a bit. Otherwise a perfect day for a run.

PF Road to 155a to Stepping Stone to Sheep to Newtown Plains to Hayes Road, then turning back to NP to across the reclaimed sandpit where I turned around and back to Snell Rd, rollercoaster to Lee 5 corners, to Garrity to PF, then c-clock-w around the "block".

8 PM

Dancing 1:20:00 [1]
shoes: New Balance MT 910 sz 9

Grooving with the Rockingham Groove - 15 piece mini-big band at the Stone Church. Wall to wall bodies on the dance floor - nevertheless did crazy moves (with or without beer in hand) and pretty much boogied non-stop for nearly 2 hours. Nancy's son Jay plays the bass.

Friday Mar 29 #

10 AM

Road Running 20:06 [3] 2.65 mi (7:35 / mi) +15m 7:27 / mi
shoes: On Cloud light gray

Run to work all on road. Warm, raining.
5 PM

Road Running 43:35 [3] 5.8 mi (7:31 / mi) +65m 7:16 / mi
shoes: On Cloud light gray

Running home first to Core Phys Office, then along Rt 108 - lots of traffic, then Bennett Rd to Packers Falls, and home. Warm.
8 PM

Dancing 1:00:00 [1]
shoes: Newton MV3

Newfields contra dance. Youngster band from Wester MA/ Brattleboro. A lot of newcomers. The crowd started to fizzle towards the end. But the dances were great, fluid and whoever was left was quite energized. Fun as always.

Thursday Mar 28 #

9 AM

Road Running 18:17 [3] 2.3 mi (7:57 / mi) +20m 7:44 / mi
shoes: On Cloud light gray

Run to work. Tried the dam on-trail short cut. Still iced over. Grrr. Had to detour through the brush. Yet this is the shortest way to work. I am trying to be relaxed (level 2 for the most part), yet maintain a long distance race pace.
4 PM

Road Running 34:41 [2] 4.5 mi (7:42 / mi) +45m 7:29 / mi
shoes: On Cloud light gray

From work to the Dupont car service place in Dover. All on road. Very busy with oncoming traffic. Shoulder is wide so was able to ignore it for the most part. Easy relaxed pace, keeping breathing/heartbeat low.

Wednesday Mar 27 #

9 AM

Road Running 20:24 [3] 2.66 mi (7:40 / mi) +15m 7:32 / mi
shoes: On Cloud grey-black

Run to work; all on road
6 PM

Road Running 23:35 [3] 2.9 mi (8:08 / mi) +30m 7:53 / mi
shoes: On Cloud grey-black

Running home - mixed: road: to railroad bridge, then trail via W Foss Farm, then road on the rest from top of hill on Mill Rd to home. Still some snow/ice/puddles around, on the trails, but they are now the minority. Spring has invaded.

Tuesday Mar 26 #

9 AM

Road Running 15:00 [2] 1.7 mi (8:49 / mi) +25m 8:26 / mi
shoes: New Balance MT 910 sz 9

Run from Garage to office, and then back later in the day.
6 PM

Road Running 1:03:12 [4] 8.0 mi (7:54 / mi) +170m 7:25 / mi
shoes: New Balance MT 910 sz 9

Hill intervals on route to Lee (downtown) to Lamprey bridge on Lee Hook and back with detours trough Lamprey Lane and Sledding Hill Road. This provided relatively good spacing of hills. 5 hill climbs with 30 s rest/walk then slow recovery over a total of about a mile distance each. Warm up first 1.3 mile, downhill relax on the way back for a mile, then jog the last 1/4 mile.
That got me a bit sore in the calves.

Sunday Mar 24 #

10 AM

Road Running warm up/down 16:00 [2] 1.5 mi (10:40 / mi)
shoes: On Cloud light gray

11 AM

Road Running race 2:23:40 [3] 20.23 mi (7:06 / mi) +45m 7:03 / mi
shoes: On Cloud light gray

Eastern States flat 20 miler. It refers to the "Eastern New England States", and starts in Kittery (ME) at the library (.5 mile from NH) then follows the coast of NH and finishes in Salisbury with the last quarter mile in MA. Beautiful day! Started as 45 F and ended at 55 F . A fierce W wind for the few sections (5 maybe) where the coast turns westward, otherwise not noticeable. The ocean was very calm. Tons of people visiting the shore - Hampton Beach was clogged with traffic and strolling folks. But we pierced through it all.

I quickly settled into a 7 min pace which felt extremely comfortable. (level 3 or less, breathing every other pace). I did the first 10 miles in just under 70 minutes. Then it got harder the way it always does. Around the half I slowed to 7:10 and eventually after mile 16 to around 7:15. The plan was to not exert myself too much, thinking of Boston which would be another 6 miles. But hey, it is a race so you push towards the finish. Probably level 4 during the last couple miles.

My legs felt fine afterwards, no trace of soreness. My feet were in pain once I stopped - I experimented with an extra arch support insert, but that apparently was too much. Outer arch is sore, almost blistery. It did protect the heel though. Hope to recover from it.

58th place out of 800 +/- First in M60 - 69.

Fun time before and afterwards with my Six03 buddies.

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