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Training Log Archive: hmklaff

In the 31 days ending Oct 31, 2015:

activity

time

miles

+ft

Running

26:55:46

151.6

(10:39)

243.98

(6:37)

Walking

8:11:29

25.4

(19:21)

40.88

(12:01)

Total

35:07:15

177.0

(11:54)

284.86

(7:24)

averages - sleep:7 weight:156.5lbs

2:34

0:00

» now

Saturday Oct 31, 2015 #

Running 50:46 [3] 5.2 mi (9:46 / mi)
ahr:130 max:138 slept:8.0 shoes: Altra Instinct 3.0

Braes + Hermann. Well, not sure from where that came. But I'll take it. Torrential rains all night and well into the morning scraped plans for a longer run (which I'll try tomorrow). Once it cleared up around noon, I dragged myself out - motivation was not high. Legs felt a bit flat to start, but everything became pretty easy a mile or so in.

Friday Oct 30, 2015 #

Running 52:28 [3] 5.2 mi (10:05 / mi)
ahr:130 max:141 slept:7.0 shoes: Skora Fit

Hermann + Braes. Typical fall schizo conditions. Yesterday, chilly and perfect. Today, mild and muggy. Nevertheless, a good run. If there are any questions where my MAF pace is, this week provides the answer. Every run was pretty much at the same pace, regardless of distance or conditions.

Thursday Oct 29, 2015 #

Running 1:06:20 [3] 6.6 mi (10:03 / mi)
ahr:130 max:142 slept:7.0 shoes: Altra Instinct 3.0

Braes long + Hermann + Braes long. Beautiful, cool morning made for a really good run. Felt almost effortless for most of the time.

Wednesday Oct 28, 2015 #

Running 52:24 [3] 5.2 mi (10:05 / mi)
ahr:130 max:140 slept:7.0 weight:155lbs shoes: Altra Instinct 3.0

Hermann + Braes. Somewhat humid, but not unpleasant, morning. For the third day in a row, felt super relaxed.

Tuesday Oct 27, 2015 #

Running 1:02:55 [3] 6.2 mi (10:09 / mi)
ahr:129 max:139 slept:7.0 shoes: Skora Fit

Braes long + Hermann + Braes. Pleasantly cool morning. No strong winds, but a fantastic full supermoon lit the way. While the legs were not quite as spry this morning, the engine felt very good.

Monday Oct 26, 2015 #

Running 1:01:56 [3] 6.2 mi (9:59 / mi)
ahr:129 max:141 slept:7.0 shoes: Altra Instinct 3.0

Braes long + Hermann + Braes. Cool, windy morning after a weekend of nothing but rain. Everything felt pretty effortless on this one. Certainly could have pushed the pace, especially early when the HR was stuck at the low end of MAF.

Sunday Oct 25, 2015 #

Walking 30:00 [3] 1.6 mi (18:45 / mi)
shoes: Altra Instinct 3.0

Dreadmill. Rained all day & just couldn't drag myself out into it.

Saturday Oct 24, 2015 #

Running 1:10:44 [3] 6.6 mi (10:43 / mi)
ahr:130 max:146 slept:7.0 shoes: Altra Instinct 3.0

Hermann-Rice zoo. Humid, warm morning. Solid run overall. HR was pretty low for the first few miles, but stayed right around MAF as I heated up. Enough of this shitty weather already.

Friday Oct 23, 2015 #

Running 1:04:06 [3] 6.2 mi (10:20 / mi)
ahr:131 max:142 slept:7.0 shoes: Skora Fit

Braes long + Hermann + Braes. While the weather was even nastier than yesterday (super humid & warm), the effort was definitely easier. Started out relaxed and stayed that way throughout.

Thursday Oct 22, 2015 #

Running 1:07:00 [3] 6.2 mi (10:48 / mi)
ahr:133 max:146 slept:7.0 weight:156lbs shoes: Altra Instinct 3.0

Braes long + Hermann + Braes. One of the those mornings where the HR started out high, so I pulled back on the pace for a while. As is usually the case, by the second half of the run, I eased into a much more relaxed groove & was able to both pick up the pace and stay under/near MAF. Warm, muggy conditions probably dragged the pace down a bit as well.

Wednesday Oct 21, 2015 #

Note
slept:6.0 (rest day)

Shitty night's sleep led to bagging this one. Feeling a little off today. Hopefully back at it tomorrow.

Tuesday Oct 20, 2015 #

Running 58:24 [3] 5.6 mi (10:26 / mi)
ahr:131 max:140 slept:7.0 shoes: Skora Fit

Hermann + Braes long. Started a bit slow as the HR was just a little high, but once I fell into a comfortable groove, I was moving along pretty smoothly.

Monday Oct 19, 2015 #

Note
(rest day)

And on the 8th day...

Sunday Oct 18, 2015 #

Running 44:26 [3] 4.5 mi (9:52 / mi)
ahr:131 max:146 slept:7.0 shoes: Skora Fit

Hermann. Made it out for a 7th consecutive day because (a) I wanted to get back on a Monday-off schedule and (b) it was beautiful outside - actually in the upper 50s!! Good run, with the legs feeling (understandably) a bit heavy toward the end.

Saturday Oct 17, 2015 #

Running 2:24:39 [3] 12.2 mi (11:51 / mi)
ahr:131 max:141 slept:7.5 shoes: Altra Instinct 3.0

Memorial / Lieberman / BB Park Sabine loop / Memorial w/ Green Trail. Lovely morning weather wise - upper 60s, dry & breezy. One of the best longer runs I've had in quite some time. Very relaxed throughout - the on-pavement pace probably around 10:30/mile or so, but I walked here & there and the pace on Green was definitely slow. The real revelation was that this worked as a fasted run. Decided to take a chance on that & glad I did. Smooth energy & not really hungry until the very end. Might actually be moving toward more efficient fat burning.

Friday Oct 16, 2015 #

Running 51:43 [3] 5.2 mi (9:57 / mi)
ahr:130 max:139 slept:7.5 shoes: Skora Fit

Hermann + Braes. Felt tremendous this morning. Legs were maybe a bit flat at first, but the engine was really, really relaxed. During the last couple of miles, I was freaking blazing - like maybe 9:35 pace. Galen Rupp stuff.

Thursday Oct 15, 2015 #

Running 1:13:28 [3] 6.6 mi (11:08 / mi)
ahr:132 max:145 slept:7.0 shoes: Altra Instinct 3.0

Hermann-Rice long zoo. Pleasant morning, but somewhat more humid than yesterday. Also sort of the inverse of yesterday's run. Had a little trouble keeping the HR down early on - it was only a few beats over, but I decided to slow down rather than run through it. The second half of the run was great, as I was able to push the pace at or below MAF.

Wednesday Oct 14, 2015 #

Running 1:03:51 [3] 6.2 mi (10:18 / mi)
ahr:132 max:142 slept:7.5 weight:157lbs shoes: Skora Fit

Braes long + Hermann + Braes. Soooo much nicer this morning. Dry and low 60s - yay! It was hard to drive the HR up to MAF for the first mile or so, but once it was up there, it was hard to keep it there, as it tended to drift a few beats high. Felt really good though, so I listened to the perceived effort a bit more than the HR monitor.

Tuesday Oct 13, 2015 #

Running 57:06 [3] 5.6 mi (10:12 / mi)
ahr:131 max:141 slept:7.5 shoes: Skora Fit

Hermann + Braes long. If it wasn't exactly summer hot & humid this morning, it was certainly nasty for mid-October. Fortunately, it looks like the last of the truly icky mornings for awhile. The run was fine though.

Monday Oct 12, 2015 #

Running 52:41 [3] 5.2 mi (10:08 / mi)
ahr:132 max:140 slept:7.0 shoes: Skora Fit

Hermann + Braes. Ahhh, back to the humidity. Solid run overall.

Sunday Oct 11, 2015 #

Walking 1:20:00 [3] 4.0 mi (20:00 / mi)
shoes: Altra Instinct 3.0

DC walking.

Saturday Oct 10, 2015 #

Running 44:18 [3] 4.3 mi (10:18 / mi)
ahr:131 max:138 slept:7.0 shoes: Altra Instinct 3.0

DC. Lincoln Memorial / Jefferson Memorial / WWII Mem. Gorgeous morning. Low 50s (maybe upper 40s). Really had to work during parts to push the HR into MAF, which brought home the fact that I can't really run very fast anymore (not that I ever could). Leg speed is gone. Whatever - a wonderful little run.

Walking 1:40:00 [3] 5.0 mi (20:00 / mi)
shoes: Altra Instinct 3.0

DC walking.

Friday Oct 9, 2015 #

Running 54:29 [3] 5.2 mi (10:29 / mi)
ahr:124 max:137 slept:7.0 shoes: Altra Instinct 3.0

DC. Washington Mon / Mall / Capital & back. Very relaxed. Less a workout than an efficient way to see stuff. Lots and lots of runners out.

Walking 1:40:00 [3] 5.0 mi (20:00 / mi)
shoes: Altra Instinct 3.0

DC. Same thing, although there was actually maybe twice as much walking today.

Thursday Oct 8, 2015 #

Walking 1:40:00 [3] 5.0 mi (20:00 / mi)
shoes: Altra Instinct 3.0

DC walking. There was probably more walking than this, but I wanted to log something just to reflect a super conservative estimate of time on the feet.

Wednesday Oct 7, 2015 #

Running 55:11 [3] 5.6 mi (9:51 / mi)
ahr:130 max:142 slept:7.0 weight:158lbs shoes: Skora Fit

Hermann + Braes long. First, the bad: taking a header on the concrete - ouch. Clipped a bit of uneven sidewalk about midway through and ate it. Fortunately, the impact was spread between many points of contact: palms, shoulder (who knows how), elbow, hip, and knee - mostly on the left side. The good: everything else. Just felt really good & was consciously pushing to keep the HR around MAF.

Tuesday Oct 6, 2015 #

Note
(rest day)

Planned zero.

Monday Oct 5, 2015 #

Running 46:21 [3] 4.6 mi (10:05 / mi)
ahr:129 max:144 slept:6.0 shoes: Altra Instinct 3.0

Hermann. Again with the waking up in the middle of the night. Ugh. Considered sleeping in and bagging this one. But then I realized I wasn't going to fall back asleep, so I convinced myself to get out the door. Fully expected a crappy one, being the 7th consecutive day & post shitty sleep. But, it wasn't. It was actually quite excellent. Yee ha!

Sunday Oct 4, 2015 #

Running 53:30 [3] 5.2 mi (10:17 / mi)
ahr:133 max:146 slept:7.5 shoes: Altra Instinct 3.0

Hermann + Braes. Another beautiful, cool morning. Almost didn't get out the door due to low motivation. Was just feeling lazy. Glad I did.

Walking 50:02 [3] 3.0 mi (16:41 / mi)
shoes: PureFlow4

Hermann. Nice mid-afternoon jaunt through the park. Tons of folks out and about on a pleasant early-fall day.

Saturday Oct 3, 2015 #

Running 2:21:21 [3] 10.2 mi (13:51 / mi)
ahr:128 max:143 slept:7.0 shoes: Skora Fit

HSP. Gorgeous morning - 54 according the car thermometer. 15 minute off-the-clock warm up walk before getting started. Got comfortable with MAF on the trails pretty quickly, as HR dictated the activity. The range was basically 122-137. Once it popped above 137, I switched to a power hike. Once it dropped below 122, it was back to running. It actually turned out to be a very stress-free way to move through the trails on a lovely early fall day.

Friday Oct 2, 2015 #

Running 1:05:24 [3] 6.2 mi (10:33 / mi)
ahr:129 max:140 slept:6.5 shoes: Altra Instinct 3.0

Braes long + Hermann + Braes. Lovely, cool morning made for a really nice, relaxed run once I was warmed up & in a groove. Just easier to move on mornings like this.

Thursday Oct 1, 2015 #

Running 1:00:15 [3] 5.6 mi (10:46 / mi)
ahr:131 max:147 slept:5.5 shoes: Skora Fit

Hermann + Braes long. Ugh - one of the nights where a couple of hours after falling asleep, I'm wide awake. WTF. Bled over into the start of this run where my HR was 5-7 beats high & a little spikey. Managed to relax into the run though & the entire second half was very good & mostly below MAF. Need to get better at accepting a central tenet of MAF - stress is stress. If MAF is 9:45 / mile one day and 11:00 / mile another, there's no real difference.

Walking 31:27 [3] 1.8 mi (17:28 / mi)
shoes: PureFlow4

Braes after dinner walk.

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