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Training Log Archive: ernst

In the 7 days ending Oct 31:

activity # timemileskm+m
  Road Running3 5:07:36 39.79(7:44) 64.04(4:48) 806
  Trail running3 1:35:50 11.03(8:41) 17.75(5:24) 193
  Walking1 34:52 2.0(17:26) 3.22(10:50) 20
  Stationary bike1 30:00 7.0(4:17) 11.27(2:40)
  Total8 7:48:18 59.82(7:50) 96.27(4:52) 1019

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Saturday Oct 31 #

5 PM

Trail running 27:24 [3] 3.01 mi (9:06 / mi) +75m 8:27 / mi
shoes: On Cloud grey-black

3 miles and 4 hills. All I had time for on a busy Saturday. Would have been a nice day for a long easy run - now that I entered the taper phase. Trying to find the sweet spot between pushing and relaxing at the same time on the uphills.

Friday Oct 30 #

11 AM

Trail running 32:27 [3] 4.01 mi (8:06 / mi) +50m 7:47 / mi
shoes: On Cloud grey-black

A dusting of snow and many leaves - my On's caked up with iced oak leaves, but I was able to shake it off from time to time. The cold temp's made me go faster than usual, even though I had planned a "easy" run. Oh well.

Thursday Oct 29 #

11 AM

Road Running 1:05:57 [3] 9.01 mi (7:19 / mi) +50m 7:12 / mi
shoes: Altra gray (Torin 4)

Cool day workout on the Wednesday Hill Road race mile:
2 miles warmup; 4 x 1 mile at HM pace with 2 min rest, then 4 x 1/4 mile with 1 min rest. Then 2 miles warm-down. A good effort.

Tuesday Oct 27 #

11 AM

Trail running 35:59 [3] 4.01 mi (8:58 / mi) +67m 8:32 / mi
shoes: Altra gray (Torin 4)

A quick jaunt halfway to CW and back at a good tempo - before lunch.
2 PM

Walking 34:52 [1] 2.0 mi (17:26 / mi) +20m 16:54 / mi
shoes: New Balance MT 910 sz 9

Walk w. Nancy - loop starting on Bennett Rd. Should be 2 miles and about 50 minutes....(Garmin was asleep for part of it)
6 PM

Road Running 32:29 [3] 4.56 mi (7:07 / mi) +69m 6:48 / mi
shoes: Altra, Escalante

Six03 Dover Pub Run - good tempo / pacing with Remi, and Kevin, also Jeff with dogs. Fun times afterwards with tacos and beer in the cold "Biergarten" - the gas lamps/heater were out of gas....

Monday Oct 26 #

6 PM

Stationary bike 30:00 [2] 7.0 mi (4:17 / mi)

Recovery day, indoors. No desire to go outside into the drizzle.

Sunday Oct 25 #

9 AM

Road Running 3:29:10 [3] 26.22 mi (7:59 / mi) +687m 7:23 / mi
shoes: Altra, Escalante

My "Relax from A to Z" marathon trial.
I had figured out this loop a few months ago, and tried to invite some Six03 friends to run it with me, but it never happened. So this route was new to me.

My trial questions: Can I still run long distance on roads in a reasonable time? Should I sign up for the Manchester marathon to be held in two weeks?

My plan pretty much worked: My goal was 3:30 and I hit it exactly in spite of the many climbs - there were about 10 "heartbreaks". I concentrated throughout on engaging the core, relaxing my legs. I refrained from pushing too hard, but as always, less refraining in the last 5 miles, just continuing.. My rt groin is now a bit sore, so are the bottoms of my feet, but the rest is totally fine. I did not feel crushed.
I'll see in three days if this was a success or a flop...

I carried ~ 30oz of fluids: 2 times 6oz : semi-concentrated espresso gel and Perpetuem; pus 18 oz water. I had a rich breakfast and was well hydrated. Took 2 salt tablets at miles 2 and 16? . Also had 2 Kind bars but never felt hungry enough to touch them. Temps from 45 - 49 F.

A few stops off the clock (pit, rearranging my two water belts, photo, salt tablet, and map reading - I did not want to have to run extra miles due to missing a turn. ) . All drinking was on the clock.

Oh, and the scenery was gorgeous - the late colors of fall still vibrant. About 22 miles were on nicely deserted roads .

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