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Training Log: ernst

In the last 7 days:

activity # timemileskm+m
  Trail running7 8:40:50 49.4(10:33) 79.5(6:33) 1475
  Mt Biking2 38:00 5.7(6:40) 9.17(4:09) 20
  Total9 9:18:50 55.1(10:09) 88.67(6:18) 1495
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Thursday Sep 20 #

9 AM

Trail running 24:20 [3] 2.65 mi (9:11 / mi) +25m 8:55 / mi
shoes: On cloud dark grey

Run to work. Usual way. No detours. Need to arrive to have enough time to cool down for a meeting with external review committee.
5 PM

Trail running 1:00:20 [3] 6.04 mi (9:59 / mi) +80m 9:36 / mi
shoes: On cloud dark grey

I left the office early and was surprised at the cool and pleasant temperature (55F), so I planned to do a longer run. I felt very heavy at first, then a bit hypoglycemic (predictable, after eating a big cookie with a large coffee after a wimpy lunch - that does it always for me). Surprisingly after 4 miles I started to feel really strong and ran sub 8-minute miles. Loop-a-de-loop around CW, then back on S side of river and over to W Foss farm, with an loop around the shelter and home as usual added just to 6 mile. Lots of dog walkers. Plus I encountered 2 brand new hunter stands, one with a man on it who stood so still, I thought he was a statue. I apologized for interfering with his hunting endeavors. He did not seem to mind.

Wednesday Sep 19 #

9 AM

Trail running 24:18 [3] 2.69 mi (9:02 / mi) +25m 8:47 / mi
shoes: On cloud dark grey

Run to work, usual way. No time for detours, unfortunately.
6 PM

Trail running 37:45 [3] 4.01 mi (9:25 / mi) +55m 9:02 / mi
shoes: On cloud dark grey

Running home: an extra loop in CW, then the out and back on the access road (Spruce Wood) before heading home. A 4 miler seemed reasonable today after a long day working.

Tuesday Sep 18 #

Note

Rest day - really a day full of work and no ambition to go out. Also quite a bit of rain(Hurricane Florence sending its extension up to New England).

Monday Sep 17 #

9 AM

Mt Biking 14:00 [2] 2.7 mi (5:11 / mi) +20m 5:04 / mi

Bike to work all on road.
6 PM

Trail running 33:44 [3] 3.19 mi (10:34 / mi) +50m 10:05 / mi
shoes: On cloud dark grey

Running home. With the few extra hills as usual. Humid 73F. Legs are a bit heavy from yesterday, but not too bad.

Sunday Sep 16 #

9 AM

Trail running race 5:14:30 [4] 28.52 mi (11:02 / mi) +1200m 9:45 / mi
shoes: On cloud light grey

Pisgah 50k. First time for me. I was quite nervous about the climb and the warm weather (80F and sunny predicted for mid-day). Travelled with Jess G from Lee which was a lot of fun. Then met up wit the O-folks at the event (Alex J, Ken W, Phil B) .

A lot of runners lined up for the start, but likely more were running the 23k than the 50k. The two courses split at about mile 2. I settled in at the last position of a group of 6, which kept moving ahead, but then I caught up with them mostly on the downhills. I lost a bit at the aid stations because I filled my waterbottle using a Nuun electrolyte tablet each time (about 1 minute). I had also drank the same the day before and the morning of the race. I simply did not want to take a chance with cramping. It seemed to work.

I trucked away at my chosen pace, eventually being alone from about mile 16 on. It is a long way to run 50k on trails. But there was variety in footing, climb, terrain, so it was never boring. Eventually I had to brisk-walk the steepest part of the hills, but was still able to run/jog most of it.

At mile 24 after the last aid station, I caught up with 2 guys from the group of 6. They were fried on the way up to Davis Hill. I passed easily, and then cruised the 1 mile down, down, down, revving it up to a 8 min mile. Then onto the road, continuing. Eventually a little cramping set in as I was cruising on the pavement - and also in the heat. But it did not matter since nobody was in sight behind me. So I slowly jogged to the finish line, finishing in 10th place overall. I was pleased with the run. But I would not have wanted to run much further. This is the shortest distance that could be billed as "Ultra". I am not sure I want to get too far into the Ultra zone.....

Compared to the Bear Brook trail marathon: This was about the same distance but with about 25% more climb. Hotter today - and yet I was 15 minutes faster.

Saturday Sep 15 #

12 PM

Mt Biking 24:00 [2] 3.0 mi (8:00 / mi)

Biking home from Tuckaway farm, after helping Nancy planting some Cilantro.
1 PM

Trail running 25:53 [2] 2.3 mi (11:15 / mi) +40m 10:41 / mi
shoes: On cloud dark grey

Around Spruce Hole. A warm-up (or loosen-up'er) for tomorrows 50k.

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