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Training Log Archive: hughmac4

In the 30 days ending Nov 30, 2017:

	activity	#	time	miles		km		+ft	load
	Running	17	16:38:04	97.09	(10:17)	156.26	(6:23)	4641	1009.3
	Yoga	1	1:00:00						60.0
	Orienteering	1	53:10	4.14	(12:50)	6.66	(7:59)	629	53.2
	Swimming	1	20:00	0.56	(35:46)	0.9	(22:13)		20.0
	Total	19	18:51:14	101.79		163.82		5270	1142.5
averages - weight:165.9lbs

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Thursday Nov 30, 2017 #

12 PM

Running hills (3 x Cem + 6 x 30s Hills) 44:10 [3] 4.85 mi (9:06 / mi) +182ft 8:48 / mi
shoes: New Balance RC1400v4 10D #2

So nice out! A few hills.

Tuesday Nov 28, 2017 #

9 PM

Running intervals (8 x Field + 8 x 20s Strds) 39:56 [3] 4.28 mi (9:20 / mi) +75ft 9:11 / mi
shoes: Inov-8 Trailroc 150

Bleh, not a lot of fun striding after a big dinner with 2 x beers. Bleh. But got it done.

C • Wow 3

Sunday Nov 26, 2017 #

Event: DVOA Warwick County Park

11 AM

Running warm up/down 5:06 [1] 0.5 mi (10:12 / mi) +6ft 10:05 / mi
shoes: Inov-8 X-Talon 212

Warmup pre-orienteering

Orienteering race (Warwick Red) 53:10 [3] 4.14 mi (12:50 / mi) +629ft 11:14 / mi
shoes: Inov-8 X-Talon 212

First orienteering this year! Good to see a few faces I haven't seen in ages. JKoczak, Junemac, Robinmac, Anniemac, Laurenmac all orienteered, too. Nice!

One big mistake on #13, likely 4 minutes. Fun course!

C • fun! 3

Red - Splits

Saturday Nov 25, 2017 #

12 PM

Running (1 x Crum Lap) 1:00:17 [2] 5.94 mi (10:09 / mi) +661ft 9:11 / mi
shoes: Inov-8 Trailroc 150

Another gorgeous fall day. Felt good. TR150s in the woods: excellent foot strength workout. Ooch! :)

Friday Nov 24, 2017 #

Yoga warm up/down 1:00:00 [1]

Anniemac led some family yoga! Nice!

1 PM

Running warm up/down (9 x Field Laps) 48:42 [1] 4.78 mi (10:11 / mi) +74ft 10:02 / mi
weight:165.8lbs

Lumbered around for a bit on the field. Sluggish, gravy-soaked blood flow. Gorgeous day out, tho.

Wednesday Nov 22, 2017 #

9 AM

Running (6 x Field Laps) 31:59 [3] 3.28 mi (9:45 / mi) +100ft 9:29 / mi
shoes: Inov-8 Trailroc 150

Quicky easy run pre-Thanksgiving setup madness! Good to get out and suck up some endorphins to prepare myself. Listening to Science of Ultra podcast. Pretty long winded, like almost all podcasts I ever start, but good stuff in general. I'll give it a few more episodes to see if I can stand the slow pace. I guess I can turn up the speed, but geez.

Tuesday Nov 21, 2017 #

6 PM

Running (6 x Field + 6 x 20s Strds) 29:30 [3] 3.28 mi (9:00 / mi) +83ft 8:47 / mi
weight:163lbs shoes: Inov-8 Trailroc 150

So nice to have (90%) no calf worries. A few easy laps, with a few strides. Lovely pre-Thanksgiving night. Wore my i8 150s for the first time in a long time, to get back to super-strong feet. Those shoes rock! Wish they still made them.

Couldn't find my HR monitor! WTH? I'm such a flake.

Sunday Nov 19, 2017 #

3 PM

Running warm up/down (1 x Crum Lap + 1 x Short ) 49:53 4.7 mi (10:37 / mi) +611ft 9:27 / mi
ahr:142 max:171 weight:166.4lbs shoes: Topo Athletics MT-2 (10) Blue

Whoa, windy! Felt very 'crisp fall day' today. Lovely. Especially because my calf felt 90% ... wanted to go fast, but remained wise till the last short sharp hill when I met a couple of tweens and their dog, and they decided to race me up. Fun!

Saturday Nov 18, 2017 #

11 AM

Running long (1 x Smedley Short Lap) 56:45 4.93 mi (11:31 / mi) +552ft 10:24 / mi
ahr:135 max:152 weight:167.2lbs shoes: Topo Athletics MT-2 (10) Blue

Very, very happy to super-easy-trot for 55min with no calf issue. It's still tender, but didn't cause any issues. Huzzah!! Fingers crossed the issue is about done.

Thursday Nov 16, 2017 #

12 PM

Running warm up/down (3 x Cemetery Laps) 34:37 [1] 3.57 mi (9:41 / mi) +213ft 9:10 / mi
shoes: New Balance RC1400v4 10D #2

Ooch, calf twinge is back. Going to schedule a massage, and will do some heavy stick work this evening. Grr.

Tuesday Nov 14, 2017 #

8 PM

Running warm up/down (5 x Field Laps) 29:39 [1] 2.78 mi (10:41 / mi) +60ft 10:28 / mi
shoes: New Balance RC1400v4 10D

Very easy recovery run. Sore, then just tight, then not too bad. Needed that, even tho it was after a big meal.

C • After . . . 2

Monday Nov 13, 2017 #

Note

3rd in the 50k! Hah!

http://ultrasignup.com/m_results_event.aspx?did=47...

And my new glasses are ready! Woohoo!

C • awesome!! 1

12 PM

Swimming warm up/down (2 x 10min various) 20:00 [1] 0.9 km (22:13 / km)
weight:167.2lbs

10min Sauna, 10min Swim, repeat

Forgot my goggles. Ooch. But really felt great for my legs.

Heavy! Coach is gonna kill me. ;)

C • You . . . 2

Saturday Nov 11, 2017 #

Event: The Batona 50 - 53 mi Trail Race

6 AM

Running race (Batona 50k+) 6:18:09 [1] 36.16 mi (10:27 / mi) +608ft 10:18 / mi
shoes: Topo MT-2 (10) Brown

An icy start to the Batona 50 miler. I gave up on the 50 miler, and settled for the '50k' (~34+ miles) after a few key things went south.

#0: got nearly immediately lost (well, not lost, but followed others off course), for a net 1ish miles. And I mean right away. And instead of being mature and sticking to my already-maxed-out (for me) 10min/mile pace, I joined the frustrated folks and was doing 9:10s - 9:30s for a couple of hours. This essentially caused the rest of the issues. Dangit! Stick to the plan!
#1: the hard pace inflamed my gut. Likely my diverticulosis went mildly diverticulitis after jouncing around too much / hard. It's a crap shoot, though. I need to focus on my diet a bit more in my life, to make this happen at least less often
#2: if I'd stuck to a slower pace, the hard (20F) frozen packed sandy ground may not have affected my hips so much. They were really barking after the stupididy with the herd

Thanks so much to anniemac and hughmac3 for coming out and greeting me so awesomely enthusiastically after I'd already ~~dropped~~ switched to the shorter race. :) Thanks to JKoczak and the gals for encouraging me to do stupid stuff like this.

The race crew on this one is special. Super job, team Batona 50!!!

Total aid station time (5 aid stations): 5:33, pretty good!

Times and distances lost (and where):

WHERE	DIST_LOST	TIME_LOST	WHY
0.42mi	1.059mi	10:35	following without thinking
22.96mi	0.21mi	3:45	bad signage ... showed right turn, was left turn. Crap recovery
various	maybe 0.5mi	maybe 6-8 min	miscellaneous 20 second to 3 minute bobbes

And the whole course has a good extra mile in there, too. It must be that portal to another dimension.

C • Nice 4

12 PM

Running warm up/down 14:45 [1] 1.03 mi (14:16 / mi) +30ft 13:53 / mi
shoes: Topo MT-2 (10) Brown

Monday Nov 6, 2017 #

6 PM

Running warm up/down 26:16 [1] 2.44 mi (10:46 / mi) +161ft 10:08 / mi
shoes: New Balance RC1400v4 10D

Easy miles with the Delco Beer Runners. Then 3 beers and a giant pulled pork sandwich at Brick & Brew. Good chatting with the DBR gang!

Sunday Nov 5, 2017 #

5 PM

Running (5 x Field Laps) 27:12 2.78 mi (9:48 / mi) +36ft 9:41 / mi
ahr:130 max:143 shoes: New Balance RC1400v4 10D

A few 'keep it loose' miles.

Saturday Nov 4, 2017 #

10 AM

Running long (2 x Smedley Laps) 1:35:08 9.04 mi (10:31 / mi) +982ft 9:33 / mi
ahr:144 max:167 shoes: Topo Athletics MT-2 (10) Blue

Gorgeous fall day! Hope it's similar next weekend.

Discovered many dozens of shaggy mane mushrooms, just ready for plucking. May head back out later to collect some for risotto:

Saw some perfect, large, field mushrooms yesterday, too.

Thursday Nov 2, 2017 #

Running warm up/down (2 x Cemetery Laps) 26:00 [1] 2.75 mi (9:27 / mi) +207ft 8:49 / mi
shoes: New Balance RC1400v4 10D #2

Wow, went out for a quick jog. Watch was dead ... apparently I turned it on by accident on the way home last night.

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