Training Log Archive: ernstIn the 30 days ending Sep 30, 2021:
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Thursday Sep 30, 2021 #
Trail running 54:53 [3] 6.1 mi (9:00 / mi) +75m 8:40 / mi
shoes: Altra Lone Peak 4.5
Aerobic trail run. First 2 miles were sluggish, thereafter the engine was great - slow breathing cadence throughout - that's a good sign. Downpour and rainbow in the middle.
Tuesday Sep 28, 2021 #
Road Running warm up/down 12:22 [2] 1.5 mi (8:15 / mi) +19m 7:56 / mi
shoes: On Cloudflow(red-white)
Road Running 39:20 [3] 5.18 mi (7:36 / mi) +65m 7:18 / mi
shoes: On Cloudflow(red-white)
The long hill up felt quite comfortable today. A bit of fartlekking between Dan and Matt for some good conversations along the way. Could almost count as a workout but not quite. Pot pies and Sawbelly Stout for a treat afterwards on the patio. Can't beat that!
Sunday Sep 26, 2021 #
Road Running warm up/down 6:23 [2] 0.63 mi (10:08 / mi) +32m 8:45 / mi
shoes: On Cloudflow(red-white)
Road Running race 3:17:18 [3] 26.18 mi (7:32 / mi) +231m 7:20 / mi
shoes: On Cloudflow(red-white)
This was my "Boston rehearsal". The course has an elevation loss similar to Boston. The plan was to be relaxed as long as I could, and then maybe run the rest at 90 ish %. But the last 10 miles are always hard. The onset of misfiring of a muscle (behind left knee) around mile15 due to sciatica forced me to slow my pace to near 8min/m. That, plus Maurten fueling gave me more energy in the last 2 miles and kept me from being totally trashed at the end. In fact I did some dancing with the volunteers as they played "(Just) Beat it" right at my finishing. And more dancing afterwards - the best warmdown! Volunteers loved it!
"Just beat it (beat it), beat it (beat it)
No one wants to be defeated
Showin' how funky and strong is your fight
It doesn't matter who's wrong or right
Just beat it (beat it)"
The lyrics actually match my experience as the shortest kid in my elementary class:
"You better run, you better do what you can
Don't wanna see no blood, don't be a macho man
You wanna be tough, better do what you can
So beat it, but you wanna be bad"
Eventually I became a runner but not a soccer player.....
Saturday Sep 25, 2021 #
Road Running 23:21 [3] 2.9 mi (8:03 / mi) +3m 8:02 / mi
Thursday Sep 23, 2021 #
Trail running 1:05:45 [3] 7.51 mi (8:45 / mi) +87m 8:27 / mi
shoes: On Cloud light gray
1.5 mi warmup, then 4.5 mi at near race pace, 1.5 mi warmdown. Rolling hills throughout. Now I can taper for the weekend.
Wednesday Sep 22, 2021 #
Road Running 44:24 [3] 6.0 mi (7:24 / mi) +50m 7:13 / mi
shoes: Altra dark gray (Torin 4)
2 mi warmup, workout with a break in between, then 1.5 mi cruising home
Tuesday Sep 21, 2021 #
Trail running 30:52 [2] 3.2 mi (9:39 / mi) +52m 9:11 / mi
shoes: Altra Lone Peak 4.5
Post-race: All feels fine.
Road Running 40:07 [3] 5.25 mi (7:38 / mi) +78m 7:18 / mi
shoes: On Cloudflow(red-white)
Conversations on mile 1, then swift pace but more conversations on the last mile: Bringin' it all home on the downhills. No time for warmup and no desire for warmdown - too thirsty for beer.
Sunday Sep 19, 2021 #
Trail running 6:55 [1] 0.66 mi (10:29 / mi) +2m 10:23 / mi
shoes: On Cloudflow(red-white)
Road Running race 2:28:22 [3] 20.23 mi (7:20 / mi) +125m 7:12 / mi
shoes: On Cloudflow(red-white)
Mostly flat with a few gentle inclines.
First time for me. It fit perfectly with my Boston training. I was restrained in the first half, and then tried to maintain during the second half. Miles 17 - 19 were a bit of a struggle. I was fueling (Maurten 320) during 2nd half which seemed to help. No cramping - no funky legs. First half was cool and overcast, then a bit of a warmup with about half the run in the bright sun, but still a bit breezy (60 - 70 F).
I am happy with my more or less even pace, but would be nice to be 15 seconds faster per mile.
10th overall - field of runners was shallow (~ 100) because the race was combined with the 10 miler (usual) and also a half marathon which drew the majority of entrants.
Saturday Sep 18, 2021 #
Road Running 39:37 [2] 4.72 mi (8:24 / mi) +48m 8:08 / mi
shoes: Altra, Escalante
3 young deer stared me in the eyes and did not want to move (on Meserve Drive). Sooo quiet on a Saturday morning.
Thursday Sep 16, 2021 #
Road Running hills 1:02:16 [4] 8.01 mi (7:46 / mi) +254m 7:05 / mi
shoes: Altra dark gray (Torin 4)
1.5 m warmup, then 6 x ( 1/2 mile up, 1 min rest, then back down, 2 min.rest). Up was race pace, down was marathon (downhill) pace. First up was really sluggish, legs were not ready for it. Better thereafter. Last down plus 1/ 2 cruising to get to car.
Road Running warm up/down 13:20 [2] 1.55 mi (8:36 / mi)
shoes: Altra dark gray (Torin 4)
Tuesday Sep 14, 2021 #
Road Running 40:21 [3] 5.11 mi (7:54 / mi) +63m 7:36 / mi
shoes: Altra dark gray (Torin 4)
Shakeout easy to aerobic run (8 min mile target) around the neighborhood.
Road Running 48:28 [3] 6.42 mi (7:33 / mi) +81m 7:16 / mi
shoes: Altra dark gray (Torin 4)
Starting to getting a bit chilly for the patio dining....
Sunday Sep 12, 2021 #
Trail running warm up/down 11:05 [2] 1.0 mi (11:05 / mi) +5m 10:55 / mi
shoes: VJ Falcon w spikes
Orienteering race 1:16:01 [3] 4.49 mi (16:56 / mi) +103m 15:48 / mi
shoes: VJ Falcon w spikes
Orienteering 1:21:11 [2] 3.18 mi (25:32 / mi) +108m 23:06 / mi
shoes: Altra Lone Peak 4.5
Saturday Sep 11, 2021 #
Orienteering 1:39:11 [2] 4.65 mi (21:20 / mi) +113m 19:50 / mi
shoes: Altra Lone Peak 4.5
Orienteering 2:10:45 [3] 5.58 mi (23:26 / mi) +136m 21:47 / mi
shoes: VJ Falcon w spikes
Friday Sep 10, 2021 #
Trail running 1:03:13 [3] 6.5 mi (9:44 / mi) +65m 9:26 / mi
shoes: New Balance MT 910 sz 9
and back on the faster trails. Keeping it under 10 a mile but otherwise not pushing it. Long orienteering weekend at Pawtuckaway ahead of me.
Wednesday Sep 8, 2021 #
Trail running 44:10 [2] 4.85 mi (9:06 / mi) +83m 8:39 / mi
shoes: Altra Lone Peak 4.5
Doing the "dance"! All feels good.
Two longish conversations just before mile one. (unknown lady and then biker Marek)
Tuesday Sep 7, 2021 #
Road Running 2:57:05 [3] 22.6 mi (7:50 / mi) +354m 7:28 / mi
shoes: Altra dark gray (Torin 4)
My longest in a while, but I felt I'd be ready for it. Goal was 8 min pace. I wanted to be comfortable on the hills. Did the Oak / Birch Ridges ascent twice. That felt good. Up to Lee and over the Wednesday hills was getting hard around miles 18 to 20. Beautiful morning for it. Thanks for dry air!
Sunday Sep 5, 2021 #
Orienteering 3:51:36 [2] *** 8.72 mi (26:34 / mi) +277m 24:10 / mi
spiked:26/31c shoes: VJ Falcon w spikes
My legs were too tired from yesterday to try to run over all the rocks, slash etc. I vetted Jim's controls. There are going to be good courses next weekend! Bugs were minimal this time.
I encountered a mushroom enthusiast, so we had quite the chat about 'shrooming and orienteering.
Saturday Sep 4, 2021 #
Road Running warm up/down 21:22 [3] 2.01 mi (10:38 / mi) +33m 10:07 / mi
shoes: On Cloudflow(red-white)
Road Running race 1:34:16 [4] 13.23 mi (7:08 / mi) +163m 6:52 / mi
shoes: On Cloudflow(red-white)
Another race for my Boston training plan: I faded on the second half, especially on the uphills of the last 1.5 miles. It's getting harder for me to maintain a 7 min mile. I tested my new (Danish) fuel by filling my 8z bottles at two water stops. It seemed to work - very sweet but not at all disagreeable. Works only with the correct water dilution - it may have been a tad too concentrated.
Nice small local race put on by the Parish Church! Loved the carrot-ginger soup and the bagel lunch afterwards. Much better than the "packaged everything" snackery of trial sizes that has become the standard post race food fare (excuse!) since the start of COVID.
Road Running warm up/down 24:52 [3] 2.41 mi (10:19 / mi) +47m 9:44 / mi
Friday Sep 3, 2021 #
Road Running 39:52 [2] 5.15 mi (7:44 / mi) +52m 7:30 / mi
shoes: Altra dark gray (Torin 4)
Ended up a bit faster than I planned.
Thursday Sep 2, 2021 #
Trail running 50:24 [3] 5.55 mi (9:05 / mi) +75m 8:43 / mi
shoes: Altra gray (Torin 4)
Scenery changed by bright evening sun and dry cool air. A hint of fall. Legs felt sluggish on first half of the run. Too much work - too much sitting all day. Note: My old Torins are loosing their padding af 840miles!
Wednesday Sep 1, 2021 #
Cycling - Bianci Mt Bike 26:22 [2] 5.24 mi (5:02 / mi) +47m 4:54 / mi
Rear gear cable busted, just as I was ascending the bridge over the railroad. So I had a one-gear bike for the rest. Getting off the seat and pumping the pedals old-style on the uphills. It worked.
Trail running 50:21 [3] 5.37 mi (9:23 / mi) +61m 9:03 / mi
shoes: Altra Lone Peak 4.5
Ida downpour coming later tonight! Had to navigate around some trail closures. Not sure why - these trails are very lightly used. Logging every year seems to be ok, but a handful trail runners / hikers seem to disturb the ecology !! Grrr!