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Training Log Archive: hughmac4

In the 30 days ending Apr 30, 2018:

activity # timemileskm+ftload
  Running17 27:04:59 160.97(10:06) 259.06(6:16) 206551683.2
  Total17 27:04:59 160.97(10:06) 259.06(6:16) 206551683.2
  [1-5]17 27:04:44
averages - weight:161.5lbs

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Sunday Apr 29, 2018 #

Event: Ironmaster's Challenge - 50k / 15k Trail Race
 
7 AM

Running race (Ironmaster’s Challenge 50) 5:48:11 intensity: (2:49:24 @1) + (1:46:32 @2) + (49:32 @3) + (22:43 @4) 31.5 mi (11:03 / mi) +5701ft 9:26 / mi
ahr:141 max:165 shoes: Topo MT-2 (10) Brown

Tough, tough race! Ignored my HR monitor, to my regret. Still managed M50+ win, and 14th overall, so okay result, but wasn’t enjoying it like I could have been. Super race, highly recommended! I’ll be back. More later, but now I need food.

85mi behind
C • Congratulations! 5

Saturday Apr 28, 2018 #

2 PM

Running warm up/down 31:13 [1] 2.12 mi (14:43 / mi) +303ft 12:58 / mi
shoes: New Balance RC1400v4 10D

Super easy jog hike with anniemac on this gorgeous Saturday. Thanks for the suggestion, sis!

Friday Apr 27, 2018 #

4 PM

Running warm up/down (4 x easy hills) 38:58 intensity: (30:52 @1) + (5:36 @2) + (2:30 @3) 4.03 mi (9:40 / mi) +455ft 8:44 / mi
ahr:134 max:153 shoes: Topo MT-2 (10) Brown

Full gear easy with a few easy hills to wake up my low gear.

Thursday Apr 26, 2018 #

12 PM

Running warm up/down (1xSwat Lap 4xField Laps) 57:16 intensity: (40:46 @1) + (14:54 @2) + (1:36 @3) 6.28 mi (9:07 / mi) +314ft 8:43 / mi
ahr:137 max:152 shoes: New Balance RC1400v4 10D

Easy peasy jog around town, since I was working from home today to avoid the Penn Relays snarls.

Sunday Apr 22, 2018 #

11 AM

Running warm up/down (Ridley / Tyler) 1:02:32 intensity: (55:58 @1) + (3:59 @2) + (1:30 @3) + (1:05 @4) 6.36 mi (9:50 / mi) +887ft 8:41 / mi
ahr:128 max:160 shoes: NB Summit Unknown 10 2E

A few easy miles with Steve & Lou. Perfect day!

90mi behind

Saturday Apr 21, 2018 #

Event: Chopawamsic 100k Trail Race
 
10 AM

Running long (3 B2B 4mi Laps) 1:56:56 intensity: (30:01 @1) + (45:30 @2) + (34:42 @3) + (6:43 @4) 12.68 mi (9:13 / mi) +1506ft 8:17 / mi
ahr:144 max:164 shoes: NB Summit Unknown 10 2E

Really fun time in the woods today! Utterly perfect weather, good tunes, felt fast and strong. Hope I feel this good next weekend. Encouraging pace on the new Bridge2Bridge loop. I think the loop is about 3.8mi, maybe a hair more ... need to wheel it soon, maybe tomorrow.

Running warm up/down (6 x Field Laps) 27:55 intensity: (19:18 @1) + (6:36 @2) + (2:01 @3) 3.24 mi (8:37 / mi) +111ft 8:21 / mi
ahr:138 max:154 shoes: NB Summit Unknown 10 2E

A few easy field laps to cool down from a strong effort in the woods. Lots of smiling today, dunno why exactly, but mostly just feeling really good, I guess.

Thursday Apr 19, 2018 #

12 PM

Running warm up/down (5 x Cemetery) 53:56 intensity: (51:17 @1) + (2:39 @2) 6.2 mi (8:42 / mi) +439ft 8:09 / mi
ahr:125 max:146 shoes: New Balance RC1400v4 10D #2

A few easy miles in the mist. Felt surprisingly good after yesterday's hills.

Wednesday Apr 18, 2018 #

12 PM

Running hills (Dreadmill 3 x 5min Hills) 56:43 intensity: (25:51 @1) + (16:09 @2) + (7:14 @3) + (7:29 @4) 6.0 mi (9:27 / mi) +810ft 8:23 / mi
ahr:140 max:165 weight:163.4lbs shoes: New Balance RC1400v4 10D #2

The gym, 3x5min hills + 2mi after @ 50k HR pace

11%/11%/12%
12min/mi / 11:19min/mi / 11:06min/mi

Brutal, but I actually felt better with each repeat. Music really helped.

Sunday Apr 15, 2018 #

9 AM

Running long (4 Corners) 4:14:01 intensity: (3:53:29 @1) + (16:10 @2) + (4:04 @3) + (18 @4) 23.44 mi (10:50 / mi) +3465ft 9:30 / mi
ahr:130 max:157 shoes: NB Summit Unknown 10 2E

Wiss 4-Corners run. Slower and longer than expected, and (apparently) I threw in some extra miles and vert. Tested out the 'course' tracking on my watch, and it mostly helped, but a couple of times confused me pretty good. I need to train with it more, so I get more efficient at the 'what to do'.

"The Guy in The Tent" is still there above Valley Green. It's quite the setup. When I went by, he was standing there stoically gazing into the distance (across the valley?), hands idly draped on a hiking pole. No dog was evident. He should get booted out of there. I agree with @Sandy, it's weird: he's right on the trail!

Wow, cool day @ 43F after yesterday's upper 80s. I was underdressed, but am pretty sure I'd prefer the chill to yesterday's roast, 'specially here in spring. Although the meadows were pretty brutally windy, and really stripping away the calories. Should have just put my windbreaker back on. Hah!

New shoes were pretty good ... this is about their limit, though, as they're thin, even though they have a rock plate. We'll see! They are extremely well-fitting on my feet.

Hips, quads, and knees achy after about 14 ... I think I must have gone into this a bit dehydrated.

Hmm, don't know how my climb got from ~3465' > 4045'. Weird. Setting back manually to 3465', which is what my watch, Connect, and Strava all say. Although 4045' seems more like the brutal nature of so much of this route.

86 behind
C • Hey 3

Friday Apr 13, 2018 #

4 PM

Running 27:12 [1] 2.33 mi (11:40 / mi) +478ft 9:46 / mi
shoes: Topo Athletics MT-2 (10) Blue

Up the AT from DWG for a bit to check it out with a good friend Eric. Some sweet, rocky trail! Need more of that!

Thursday Apr 12, 2018 #

7 PM

Running warm up/down (10 x Field Laps) 51:41 [1] 5.28 mi (9:48 / mi) +181ft 9:29 / mi
shoes: New Balance RC1400v4 10D

Bleh, don't eat a giant bowl of mushroom ravioli in alfredo sauce (and drink a beer) before your evening run. Oh my.

Wednesday Apr 11, 2018 #

Note

Getting excited for Ironmaster's Challenge two weeks from Sunday ... it kind of snuck up on me. Happily, coach was already throwing some vert at me, and I didn't really notice.

(5343' x 5 / 5280 ) + 31.5 = 36.56mi subjective (3.21%)

It's a figure 8: first loop of 15.9mi has 3140' climb (3.74%), second loop of 15.6 has 2203' climb (2.67%)

So there you go ... slow and steady on loop 1, crank it up one notch (20-30s/mi) on loop 2. These are the things that I get obsessed about.

I also ordered some new shoes which I might wear if the weather is more nasty than awesome. Filling a good niche for me. Incredibly, New Balance must have read my mind (and the minds and lips of others, I think): they've created the Summit Unknown trail racing shoe based on their RC1400 road racing flat, which has been my go to trainer for a while now. HUZZAH! And they come in 2E width! And they're in flame orange, like my RC1400s, too:

NB Summit Unknown: undeniably sexy
12 PM

Running hills (5 x 12% 3min hills) 1:01:43 [3] 7.0 mi (8:49 / mi) +853ft 7:54 / mi
weight:160.2lbs shoes: New Balance RC1400v4 10D #2

Dreadmill: 2mi WU, 5 x 3min 12% @ 12min/mi, CD to 7mi

Kinda sucky compared to the nice day outside, but just over 2 weeks till Ironmasters, so ...

Tuesday Apr 10, 2018 #

12 PM

Running (5 x Cemetery + 6x30s) 51:11 [2] 6.1 mi (8:23 / mi) +308ft 8:00 / mi
shoes: New Balance RC1400v4 10D #2

Cemetery for a 5 laps and 6 x 30s/90s strides. Beautiful spring day! It’s been too long

Sunday Apr 8, 2018 #

1 PM

Running long (2 B2B 4mi Laps) 1:40:49 intensity: (1:40:07 @1) + (42 @2) 9.36 mi (10:46 / mi) +1144ft 9:39 / mi
ahr:122 max:144 shoes: Topo Athletics MT-2 (10) Blue

A couple of laps continuing to refine the southwest side of the new Crum ‘Bridge2Bridge’ loop ... I like the double water crossing (clean shoes). Pretty beat from yesterday's run and a fun night out with JKoczak. Thanks hughmac3 & juliemac for the creating the opportunity by hosting a sleepover for the gals! It was our first time at Royal Izakaya (crap website, but their Instagram is awesome) for dinner. Oh man! The mackerel (sawara/spanish!! pictured below) was perfect. I wanted a whole sandwich of it! They do a precise and large-portioned ankimo, and the amberjack (kanpachi) was sublime—we got a pair with our sashimi sampler, and ordered another set of four. Yum! Great selection of beers, whiskeys, and sake. We'll be back!


Sawara from the sashimi plate. Incredible!

Saturday Apr 7, 2018 #

1 PM

Running long (Hill Seeky) 3:06:49 intensity: (2:28:50 @1) + (27:55 @2) + (7:57 @3) + (2:07 @4) 17.06 mi (10:57 / mi) +2828ft 9:28 / mi
ahr:133 max:162 shoes: Topo Athletics MT-2 (10) Blue

That was harder than expected. More hill seeky training, looking to go > 3%, and managed it: 3.14% (Pi!). But: bleh.

Good training, but my right knee was a bit oof from the start, and left hip (left?!?) got in on the act after about 7 miles, likely in compensation. I'm getting good at landing the distance on a dime at my house at the end, though.
C • Nice run . . . 1

Thursday Apr 5, 2018 #

12 PM

Running (Dreadmill 6 x 1m Hills) 49:59 intensity: (20:01 @1) + (8:57 @2) + (7:59 @3) + (12:53 @4) + (9 @5) 6.0 mi (8:20 / mi) +520ft 7:42 / mi
ahr:141 max:171 weight:161.2lbs shoes: New Balance RC1400v4 10D #2

6 x 1 min 15% dreadmill hills + warmup / down. Still hot in the gym.

Wednesday Apr 4, 2018 #

11 AM

Running (Dreadmill mod + 4 x 30s) 47:54 intensity: (15 @0) + (17:35 @1) + (7:53 @2) + (17:12 @3) + (4:59 @4) 6.0 mi (7:59 / mi) +351ft 7:34 / mi
ahr:142 max:167 weight:161.4lbs shoes: New Balance RC1400v4 10D #2

Finally squeezed a few dreadmill miles in, with 4 x 30s strides (5:30 pace). Hot as usual in the gym. Good tunes kept me going.

102 behind

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