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Training Log Archive: hughmac4

In the 31 days ending Aug 31, 2018:

activity # timemileskm+ftload
  Running20 36:24:58 217.44(10:03) 349.94(6:15) 166982277.5
  Yoga1 1:00:0060.0
  Walking/Hiking1 17:40 1.16(15:14) 1.87(9:28) 4217.7
  Swimming1 5:00
  Total23 37:47:38 218.6 351.81 167402355.2
  [1-5]22 37:42:38
averages - weight:157.9lbs

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Thursday Aug 30, 2018 #

2 PM

Running 1:33:42 intensity: (30:38 @1) + (15:54 @2) + (31:23 @3) + (15:47 @4) 12.03 mi (7:47 / mi) +159ft 7:42 / mi
ahr:144 max:164 shoes: New Balance RC1400v4 10D #2

Visiting family in Columbus, OH! Boy is it flat here. 159' in 12 miles! I'm sure I'd bore of it quickly, and probably hurt myself, too, but it was neat to be so consistent.

Nice paved river bike trail to run along, similar to West River Drive in Philly, but a bit wilder. Fun! Right past OSU!
C • Flying along! 2

Tuesday Aug 28, 2018 #

8 PM

Running (2xLaps) 1:20:39 [1] 8.0 mi (10:05 / mi) +384ft 9:39 / mi
ahr:129 max:140 shoes: Topo MT-2 (10) Brown

Whew, 9PM and still toasty out! Felt like a slug.

Monday Aug 27, 2018 #

Swimming (massage / sauna / swim) 5:00 [0] 0.0 mi
shoes: Bare Feet

30 minute leg massage, 5min sauna, 5min swim, 5min sauna. Wish I'd had time for more of the swim sauna ... but I'm a rubber noodle now, so no big loss. Ahhh!

Sunday Aug 26, 2018 #

10 AM

Running long (5xLaps) 3:17:39 intensity: (2:44:57 @1) + (18:11 @2) + (11:03 @3) + (3:28 @4) 20.0 mi (9:53 / mi) +1073ft 9:24 / mi
ahr:130 max:161 shoes: New Balance RC1400v4 10D #2

Topped off a big week with a tired-legs long. After an evening of beer, too. Whew, really beat the last 6mi. Got it done!
C • Wow! 3

Saturday Aug 25, 2018 #

10 AM

Running hills (15xLaps) 1:55:02 intensity: (1:25:58 @1) + (15:48 @2) + (10:58 @3) + (2:18 @4) 12.36 mi (9:18 / mi) +1435ft 8:23 / mi
ahr:134 max:158 shoes: NB Summit Unknown 10 2E

Some woods laps with a nice 80’ hill, then some sort grass to top it off at 12mi.

Watch gypped me of a whole mile! Tough in the Crum Canyon
C • Zowie . . . 2

Friday Aug 24, 2018 #

4 PM

Running 1:30:07 intensity: (59:25 @1) + (27:57 @2) + (2:45 @3) 10.19 mi (8:51 / mi) +454ft 8:29 / mi
ahr:138 max:152 shoes: New Balance RC1400v4 10D #2

Work > Home. Lovely evening! Felt good. Forgot to stop my watch while trying to give a lady directions, too.

Wednesday Aug 22, 2018 #

12 PM

Running (5xLaps) 52:54 [1] 6.1 mi (8:40 / mi) +289ft 8:18 / mi
shoes: New Balance RC1400v4 10D

Got a little in between work crises
9 PM

Running (1 B2B + 6 Field) 1:21:08 [1] 8.16 mi (9:57 / mi) +641ft 9:15 / mi
weight:161lbs shoes: Salomon S-Lab Sense 5 Ultra

Night fun! Tested my night gear and poles in the woods. Need a good waist light, the lack of shadows from a headlamp angle sux. Then some grass field laps.

Accidentally stopped my watch at some point, and didn’t notice for ~0.5mi. Glad all this is wheeled!
C • What are you . . . 7

Monday Aug 20, 2018 #

Note

It's a surprisingly wild place for 70mi from NYC. Nature sightings!
  • Bear poop (hughmac3 was skeptical, then:)
  • Black bear
  • Small rattler
  • Heard a pileated woodpecker

We also ran into the co-race director, and the only woman to ever finish the race! They were out doing trail maintenance. Had a nice chat. They were the only people I saw in 4.5 hours of running. Wild!
10 AM

Running long (SRT Training) 2:08:48 intensity: (1:52:57 @1) + (15:45 @2) + (6 @3) 10.12 mi (12:44 / mi) +1439ft 11:13 / mi
ahr:127 max:148 shoes: NB Summit Unknown 10 2E

SRT Training with hughmac3! Thanks so much for the support!

Some challenge in the first section, but nav wasn't too bad. Rocky & some climb. Took it pretty easy, and did fine.

Running 2:32:01 intensity: (1:04:31 @1) + (44:43 @2) + (37:09 @3) + (5:38 @4) 9.26 mi (16:25 / mi) +2793ft 12:46 / mi
ahr:141 max:161 shoes: NB Summit Unknown 10 2E

More SRT Training with hughmac3! Thanks so much for the support!

Big challenge in the second section: nav a bit tougher, really rocky & ridiculous climb: 5.7% overall, most in the first half. Took it pretty easy, and still suffered a good bit.

Need to be very careful during this section during the race. Potential for ruining myself physically, and mentally. Easy does it!
C • Yes . . . 3

Sunday Aug 19, 2018 #

Event: Radnor Red Run - 5k Steeplechase Run
 
2 PM

Running 39:54 [1] 3.97 mi (10:02 / mi) +207ft 9:34 / mi
ahr:120 max:133

Saturday Aug 18, 2018 #

Event: Twisted Branch 100km Trail Race
 
10 AM

Running long (3xSmed & 1xCrum Laps) 2:57:30 intensity: (2:28:12 @1) + (23:33 @2) + (3:12 @3) + (2:33 @4) 15.94 mi (11:08 / mi)
ahr:133 max:159 weight:155.4lbs shoes: NB Summit Unknown 10 2E

Very, very little motivation the past few days, and today, too. I don't know why. Humidity has been a factor, and a bit of calf / achilles ... hmm. Well, got a few in, not the 20mi planned, but something.

Fixed up the tongue on these shoes! DIY FTW. Slit the tongue so I could pass the laces through, in hopes that they would keep the tongue from collapsing forward on downhill sections. Seems to have worked like a charm. Will pass this to New Balance (FWIW), in hopes that the include this in v2. Hooray, ‘cause these shoes are otherwise pretty sweet.

Tuesday Aug 14, 2018 #

4 PM

Running intervals (4x30s/2min Strides) 1:31:12 intensity: (1:17:53 @1) + (8:54 @2) + (3:31 @3) + (54 @4) 10.0 mi (9:07 / mi) +399ft 8:47 / mi
ahr:134 max:157 weight:158lbs

Strides and a run home from work. Got a sprinkle at the end ... was hoping for more cool rain
C • Zowie . . . 2

Sunday Aug 12, 2018 #

11 AM

Running long (3 Laps) 1:52:21 intensity: (1:48:35 @1) + (2:21 @2) + (1:08 @3) + (17 @4) 12.0 mi (9:22 / mi) +579ft 8:57 / mi
ahr:125 max:156 weight:157lbs shoes: Topo MT-2 (10) Blue #2

Started out slow, but felt better and better, so ended up going pretty good to finish off another solid week.

Saturday Aug 11, 2018 #

11 AM

Running long 3:39:00 intensity: (1:30:03 @1) + (56:35 @2) + (48:55 @3) + (23:27 @4) 20.0 mi (10:57 / mi) +2392ft 9:50 / mi
ahr:143 max:163 weight:153.8lbs shoes: Topo MT-2 (10) Blue #2

Double Crum+Smedley Loops. Humid and warm at the start, with ridiculous thunderstorm at ~mile 13 or so. 1st Crum Crossing was nearly dry and crystal clear, 2nd Crum crossing was butt-deep and chocolate milk!

Crum 2nd crossing:
C • Holy moly . . . 3

Thursday Aug 9, 2018 #

12 PM

Running hills (Dreadmill hills 5x3min) 1:10:47 intensity: (48:26 @1) + (8:46 @2) + (7:05 @3) + (6:30 @4) 8.0 mi (8:51 / mi) +902ft 8:00 / mi
ahr:135 max:160 weight:160.2lbs shoes: Topo MT-2 (10) Brown

Brutal dreadmill hills:

2.5mi WU
5 x 3min hills (11-15%, 10-14min/mi) w/ 3min fast rest between (9-7min/mi)
2.67mi WD

Tuesday Aug 7, 2018 #

Note

Looking forward to trying out the new Sawyer SP122 Inline Water Filter in the field soon. Needed for Shawangunk Ridge Trail (SRT) Run/Hike 70-mile unsupported trail race. Only 2.75oz. Note I got an extra set of quick connects so I can use it on either bladder.


Sawyer SP122 Inline Water Filter, Installed
C • Nice gear 3
12 PM

Running (7xLaps + 4x30s/2minS) 1:14:30 intensity: (32:34 @1) + (9:37 @2) + (14:34 @3) + (17:19 @4) + (26 @5) 8.1 mi (9:12 / mi) +359ft 8:50 / mi
ahr:141 max:171 weight:156lbs shoes: Topo MT-2 (10) Brown

Whew, so blazingly hot / humid! Wish I were at The Shore with hughmac3, juliemac, fionamac, my kids, and their cousin averymac. They keep sending me pictures to rub it in. :)

Felt pretty good on the strides, but my HR was soaring.

Sunday Aug 5, 2018 #

10 AM

Yoga warm up/down (anniemac!) 1:00:00 [1]
shoes: Bare Feet

Hot back porch yoga with anniemac! Sweat it out! Thanks a lot, that was fun.
12 PM

Running (1 Swat Lap + 8xTrack Laps) 1:00:07 intensity: (29:22 @1) + (20:58 @2) + (8:29 @3) + (1:18 @4) 6.06 mi (9:55 / mi) +232ft 9:34 / mi
ahr:136 max:159 weight:156lbs shoes: Topo MT-2 (10) Blue #2

Hot day, low motivation, but happy to close the week out with good numbers. Whew!

Saturday Aug 4, 2018 #

10 AM

Running long (4 B2B Laps) 2:42:55 intensity: (1:41:51 @1) + (37:40 @2) + (16:02 @3) + (7:22 @4) 16.53 mi (9:51 / mi) +1863ft 8:54 / mi
ahr:138 max:166 weight:156.6lbs shoes: Topo MT-2 (10) Blue #2

Expected to feel crappy on this after a tougher easy run last evening, but felt really good! A bunch of beers and staying up late playing Scrabble apparently agrees with me.

I am annoyed with my new shoes: the right insole is crumpling into the toebox after only a few miles on them. Had to stop after many downs and re-seat the insole! Grr. Debating whether to send them back, or just figure out a better insole attachment for them (sewn velcro like Salomon SLabs?). Hmm.

And great trail cleanup, hughmac3!! Thanks a lot!
C • Wow, solid! 5

Friday Aug 3, 2018 #

5 PM

Running (12xField Laps) 58:40 intensity: (56:48 @1) + (1:51 @2) + (1 @3) 6.26 mi (9:22 / mi) +191ft 9:07 / mi
ahr:130 max:143 weight:161lbs shoes: Topo MT-2 (10) Blue #2

Crushing humidity that blew away a bit about half way into this, with some cool, misty rain and 10mph breeze. Left calf a bit achy from yesterday’s hard effort. Roll it!

Thursday Aug 2, 2018 #

1 PM

Running hills (Dreadmill hills 10x1min) 1:10:27 intensity: (42:20 @1) + (8:33 @2) + (15:13 @3) + (4:21 @4) 8.26 mi (8:32 / mi) +636ft 7:57 / mi
ahr:138 max:163 weight:160.2lbs shoes: Topo MT-2 (10) Brown

Dreadmill hills:
3mi warmup
10 x 1min 12% hills @ 10:54/mi / 1min fast flat between (7-9min/mi)
3mi warmdown

Amazing quantities of sweat

Wednesday Aug 1, 2018 #

12 PM

Running (5x Laps w 4x30s/2m S) 55:35 intensity: (32:00 @1) + (15:10 @2) + (7:29 @3) + (56 @4) 6.1 mi (9:07 / mi) +271ft 8:45 / mi
ahr:138 max:161 weight:159.2lbs shoes: Topo MT-2 (10) Brown

4 PM

Walking/Hiking 17:40 [3] 1.16 mi (15:14 / mi) +42ft 14:43 / mi

More 49th St walk testing

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