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Training Log: ernst

In the last 7 days:

activity # timemileskm+m
  Trail running9 4:34:47 29.26(9:23) 47.09(5:50) 410
  Road Running2 2:49:11 22.04(7:41) 35.47(4:46) 345
  Total11 7:23:58 51.3(8:39) 82.56(5:23) 755
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MoTuWeThFrSaSu

Saturday Oct 21 #

8 AM

Road Running 2:31:18 [3] 19.5 mi (7:46 / mi) +325m 7:23 / mi
shoes: Newton MV3

"Dress rehearsal" for next Sunday's marathon. Mostly just testing if my feet are going to hold up. I used two inserts per shoe on my running flats plus an extra foam pad under the arch to alleviate my lingering pains in the right heel and under the left ball. It seem to work.

The plan was to run "slowly" and relaxed so as to not incur too much soreness and/or injury. But then, as usual, I just got into my "swift recreational" pace which is within 1/2 min/mile of my race pace. I just can't help it. O well - I made sure to treat myself properly post-training with lots of grape juice, egg-bake, seeded rye bread with cheese, and a cappuccino and brownie afterwards. Also a bit of stretching and massaging on the stairs first, then legs up (recliner) and icing the foot bottoms.

I did it all on about 13 oz of water. Temps from 50 to 65. Very sunny for the last 8 miles or so. Felt that I could have easily maintained another 6 miles on the flats, but the hills started to pull the energy out of me.
A gu after around mile 14 would have been beneficial. Surprisingly, the home stretch via Wednesday Hill did not bother me too much, and the slow-down on the uphills was not worse than usual.

More or less I feel good about the effort, and I think I will be able to handle an afternoon of yardwork that I had promised Nancy.

Friday Oct 20 #

10 AM

Trail running 23:11 [3] 2.61 mi (8:53 / mi) +30m 8:35 / mi
shoes: New Balance MT 910 sz 9

Run to work. Usual route.
5 PM

Trail running 37:14 [3] 3.71 mi (10:02 / mi) +65m 9:31 / mi
shoes: New Balance MT 910 sz 9

Running home. A total of 4 hill tempo runs. The usual (mini hills), but they do get my heartbeat up to around 160/min. Otherwise I felt sluggish. The 2 pizza slices for lunch (at a talk) did not energize me.

Thursday Oct 19 #

1 PM

Trail running 24:15 [3] 2.6 mi (9:20 / mi) +30m 9:00 / mi
shoes: New Balance MT 910 sz 9

Run to work after being at home in the morning. Warm today (70 F !) but nice and dry.
5 PM

Trail running 50:07 [3] 5.36 mi (9:21 / mi) +70m 8:59 / mi
shoes: New Balance MT 910 sz 9

I liked yesterday's route via W Foss Farm, so repeated but did first three hill sprints at the main hill in CW. Then back the same way as yesterday. At the end I did a loop down to VW field and back for another hill sprint. Arrived again in the dark, even a bit darker than yesterday - had to be careful in the "not quite trails' section of the last 300 m.

Wednesday Oct 18 #

9 AM

Trail running 24:08 [3] 2.6 mi (9:17 / mi) +30m 8:58 / mi
shoes: New Balance MT 910 sz 9

Run to work.
5 PM

Trail running 48:09 [3] 5.19 mi (9:17 / mi) +65m 8:56 / mi
shoes: New Balance MT 910 sz 9

Running home with first looping around CW with a detour to athletic fields, then back to dam and via W Foss Farm and shelter to Spruce Wood and home. Arriving in the dark.

Tuesday Oct 17 #

5 PM

Road Running 17:53 [3] 2.54 mi (7:02 / mi) +20m 6:52 / mi
shoes: Newton MV3

Running around the Wednesday Hill - Packers Falls loop. Testing my road running capabilities, and shoes in prep for the Newmarket Marathon.
6 PM

Trail running 16:08 [3] 1.94 mi (8:19 / mi) +45m 7:45 / mi
shoes: New Balance Minimus

Then a quicky around the trail using my old minimals, that are near ripping apart in the uppers, with double inserts. Seemed to work ok. I hit a couple of hills.

Monday Oct 16 #

10 AM

Trail running 23:25 [3] 2.63 mi (8:54 / mi) +30m 8:36 / mi
shoes: New Balance MT 910 sz 9

Run to work.
6 PM

Trail running 28:10 [3] 2.62 mi (10:45 / mi) +45m 10:12 / mi

Running home. A bit tired.

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