Training Log Archive: ernst

Boston Training run put on by Winner's Circle's Cindy and Rick at Mt Rd below big A. I added 1.5 miles in the middle and then 1.5 miles at the end climbing up further towards the big A access turnoff. A nice Boston simulation: Miles 1 - 4: 250 ft elevation loss. Then mostly flat (along Coast in York) with some blips miles 5 - 15, then miles 16 - 19 300 ft climb, then mostly down and rolling on the last mile.

I felt good. It was ideal weather, except the headwind coming west and uphill (double whammy) for a little bit. Sunny clear, scenic at 33F. The flat sections prompted some rt achilles irritation. I need to modulate my foot landings. Once in the rolling hill parts, it all went away.
Paces: start to mile 1.5: ~ 9min I ran with the group and took a couple of pictures, then more or less at 7:30 or below on my own pace through mile 15, then between 7:30 to 8 on the continuous uphill, last mile at 7:30 going cautiously on the downhills. I did meet up with the front runners after my extra 1.5 miles at mile 11.5 looking for the water drop.

Pleased with the effort and not too fatigued. I felt energied enough that I could have continued the "simulation" running back down 3 miles and then... ?

Another 20 miler (reach the beach) in two weeks and another 20 miler (very flat coastal) Eastern States race in 4 weeks. Hope my trajectory will remain flat or upward.

Easy morning run around the block. MP after 1 mile warm up. (Busy interviewing day at work, so did not want to be too wiped out)

Recovery swimming. 24 laps. I got comfortable after 10 alternating laps and started doing 3 and 1. This made me quite tired - sluggish day afterwards.

Around the block with intervals on Wed.Hill Rd. Fuirst 2 miles warm up, then 6 x (1/4 mile uphill, 40 s rest, 1/4 mile downhill, 2.5 min rest). Sub 7 min pace for both which makes it 10k pace for up, M pace for down. (rest time not logged, HR level 4 on ups) . Then fartleking, essentially the same on the hills on the way home with 2 loops at surrey clockwise. Last mile was cool down.

Ski around the N trails at Dexters with Nancy (1 mile), then by myself. Some slushy sections as temps were climbing to neaer 50 F. Dirty snow throughout. But still quite pleasant with all the classic tracks.

Dover weekly Six03 Pub Run. Brian took the lead, and nobody else came close, so I closed in on him and we ran the loop together. Mt Vernon loop. On the return on 6th, we turned right on Whittier and eventually back on Washington. Nice run. We pushed for a good pace after the initial 8:30 warm-up mile.

Yesterday's loop backwards and added 4 miles to it. Got all the way to Newport, missing the E. Mountain Rd, which was really the busy Bradford Rd. So an extra out and back with 60m climb. No worry, it was a glorious morning crusing over the steep hills and marveling at the view on top. Another cloudless sunrise. I earned my breakfast.

Easy ski around the M (maze) trails at Dexters w. Nancy.

Then out by myself. Getting warmer and slower in the sun. Over the M trails, to non-tracked S loop to Hell'sCorner/Stagecoach intersection, E around and steep up to N trails. Then outer loop first, then inner loop and then a combination of the two backwards around. Fun little chase as each intersection was labelled and arrows to next were inscribed.

Loop from Dexter's. Since the Inn is on top of the hill it is down first, up later. Just out for a "leisurely" one after a morning of an animal tracking snow shoe outing at the Fells. The first hill (Stagecoach Rd, south) was really tough. Then around the flats on soggy dirt roads - mud season starting at 48F - and finally up Young's Hill (> 10% steepness in places). Good workout. Could not go much faster than this (level 4 on the uphill).