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Training Log Archive: JRun

In the 30 days ending Nov 30, 2012:

activity

time

miles

+ft

Running

24:19:26

175.51

(8:19)

282.45

(5:10)

Total

24:19:26

175.51

(8:19)

282.45

(5:10)

averages - sleep:7.5

8:32

0:00

» now

Friday Nov 30, 2012 #

Running 23:42 [3] 3.0 mi (7:54 / mi)
slept:9.0 shoes: Brooks Ravenna 3 (3) - Screws

Happy to be home and not on the plane to China so I took a break from 'the break' to log an easy evening run in the sun, 58 degrees for Buxton out and back.

Monday Nov 26, 2012 #

Running 37:14 [3] 5.0 mi (7:27 / mi)
slept:7.0 shoes: Brooks Ravenna 3 (3) - Screws

Beautiful morning for an unplanned yet not unwelcome pre flight cruise along Gate Creek. Sun and upper 30s... Displaced Oregonian!

Sunday Nov 25, 2012 #

Running 38:41 [3] 5.0 mi (7:44 / mi)
slept:8.0 shoes: Brooks Ravenna 3 (3) - Screws

Easy morning run along gate creek, damp but sunny! Low 40s...

Friday Nov 23, 2012 #

Running 30:52 [3] 4.0 mi (7:43 / mi)
slept:8.5 shoes: Brooks Ravenna 3 (3) - Screws

Easy run along Gate Creek, that bad girl is roaring, low 40s...

Thursday Nov 22, 2012 #

Event: 31st Turkey Stuffer 5K

Running race 25:45 [5] 5.0 km (5:09 / km)
slept:8.0 shoes: Brooks Ravenna 3 (3) - Screws

Took advantage of tired legs to run the race with my oldest nephew(12)! He ran to a PR with his brother about 10 seconds back. Clear and upper 30s, big crowd this year with most wearing either OS or UO gear. This was my 18th career Stuffer. 272 of 1,324 overall.

Running 7:23 [3] 1.0 mi (7:23 / mi)
shoes: Brooks Ravenna 3 (3) - Screws

To the start and back with Midge and the boys...

Tuesday Nov 20, 2012 #

Running 39:16 [3] 5.0 mi (7:51 / mi)
slept:6.5 shoes: Brooks Ravenna 3 (3) - Screws

Kerry, Eric, Jim and I met up for an easy post work Hyde Park. 62, sun

Monday Nov 19, 2012 #

Running 18:40 [3] 2.0 mi (9:20 / mi)
slept:7.5

Hit the Landice to move some blood, then stretched.

Note

2.5 Hour Massage

Sunday Nov 18, 2012 #

Note
slept:5.0 (rest day)

Note
slept:2.0

Nap

Saturday Nov 17, 2012 #

Event: 50th Annual JFK 50-Miler

Running race 8:24:25 [5] 50.2 mi (10:03 / mi)
slept:5.0 shoes: Brooks Racer ST 5 (White)

Amazing event, amazing day...
Chilly at the start in Boonsboro (low 30s) but clear and refreshing to be in the relative small of an ultra! Mistimed the start and had to jog up from the school but that worked ok because we didn't need to wait long in the cold. I took it real easy the first 5 miles up to the main section of Appalachian Trail on South Mountain, we climbed something like 1200'. I've been on many single tracks but the warning about the rockiness and leaf cover here were certainly not understated. I took it steady figuring that after this 15.5 mile section there would be plenty of running left to do. Ran ~2:54.
From Weverton we hit the C&O Towpath for 26.3 miles.... I felt my best of the day at this point and ran off several 8 something miles, encouraged by the permanent mile markers (doh!). Later in this section it warmed nicely, close to 50 degrees and the Potomac simply sparkled on our left. Albeit a long section to run, I really enjoyed the journey. My split was ~4 hours.
The last few miles of towpath I was tiring, I thought the upcoming slight rollers of the final 8.4 road miles to the finish would be relief but they were not. I plugged away at 10 minutes plus per mile, the long taper and lack of making this a peak event showed most in these final 10 miles. By 47 I was caught up and finally inspired and drove it home with some 9s, making the final 8.4 mile split about 90 minutes....
Fourteen well stocked aid stations make it easy to manage with one hand bottle and a few pockets for gels.
Finished 128th of 964 overall...
This is a must do event for any true ultra geek that can find a way to get it in once in their lifetime.....

C • Congrats.... 2

Running 8:00 [3] 1.0 mi (8:00 / mi)
shoes: Brooks Racer ST 5 (White)

The start was farther from the school than advertised and waiting for one last bio break made it necessary to jog into downtown Boonsboro for the prompt 7am starting gun. Probably not a bad idea anyway given the 'chill' in the air at sunrise...

Friday Nov 16, 2012 #

Note
slept:8.2 (rest day)

Thursday Nov 15, 2012 #

Running 30:41 [3] 4.0 mi (7:40 / mi)
slept:7.0 shoes: Brooks Ravenna 3 (3) - Screws

Tonight's Buxton Winds loop effectively concludes what has been a twelve week taper with a few races thrown in for speed and endurance.... 40 degrees

Wednesday Nov 14, 2012 #

Running 52:50 [3] 7.0 mi (7:33 / mi)
slept:7.0 shoes: Brooks Ravenna 3 (3) - Screws

Sunset Montgomery Loop, 37 feels like 33

Tuesday Nov 13, 2012 #

Running 45:53 [3] 6.0 mi (7:39 / mi)
slept:7.0 shoes: Brooks Ravenna 3 (3) - Screws

Evening Montgomery Loop modified on the South end. Mid 40s chilled quickly at sunset...

Sunday Nov 11, 2012 #

Running 1:07:47 [3] 9.0 mi (7:32 / mi)
slept:10.5 shoes: Brooks Ravenna 3 (3) - Screws

Gorgeous morning run in Hyde Park, dojo in full force, 6 or 7 strong. Going to be 70 again today, already 61.

Saturday Nov 10, 2012 #

Running 1:36:12 [3] 12.0 mi (8:01 / mi)
slept:6.7 shoes: Brooks Ravenna 3 (3) - Screws

A large group of guys (7) took advantage of smoking weather this morning to get in a long easy run from downtown to Hyde Park via Eden Park and back. Kerry joined return trip. Mid 40s on way to 70 today!

Note
slept:1.0

Power nap

Friday Nov 9, 2012 #

Running 36:56 [3] 5.0 mi (7:23 / mi)
slept:6.0 shoes: Brooks Ravenna 3 (3) - Screws

Spectacular no resist fall evening after low 60s today, Buxton Winds Loop.

Thursday Nov 8, 2012 #

Running 1:06:35 [3] 9.0 mi (7:24 / mi)
slept:8.5 shoes: Brooks Ravenna 3 (3) - Screws

Sunrise Pioneer Park + extended Montgomery Loop. 28 and clear...

Tuesday Nov 6, 2012 #

Running 37:45 [3] 5.0 mi (7:33 / mi)
slept:7.0 shoes: Brooks Ravenna 3 (3) - Screws

Sunset Pioneer Park + Buxton Winds Loop, 50 partly cloudy

Monday Nov 5, 2012 #

Note

2.5 Hour Massage. Bam!

Sunday Nov 4, 2012 #

Running 32:58 [3] 4.0 mi (8:15 / mi)
slept:7.5 shoes: Brooks Ravenna 3 (3) - Screws

Buxton Winds Loop

Saturday Nov 3, 2012 #

Event: Monumental Marathon

Running race 3:13:39 [5] 26.2 mi (7:23 / mi)
slept:6.0 shoes: Brooks Racer ST 5 (White)

This 'little' race is becoming big in it's 5th year, aided by NYC refugees it was 45 states, 9 countries and 12,000 runners (including the Half) strong. Flat fast scenic and well organized, 37 and clear at the start. I got hit with some light intermittent rain after 30k but manageable, only warmed to 42 before I finished. Achieved both goals: long training run for JFK and checking Indiana off the 50 state list (#16), plus the stretch goal of sneaking in a BQ for 2014 if I felt good (my 37th career BQ).

Running 7:20 [3] 1.0 mi (7:20 / mi)
shoes: Brooks Racer ST 5 (White)

Actually managed a proper cool down, cold!

Friday Nov 2, 2012 #

Note
slept:9.0 (rest day)

Thursday Nov 1, 2012 #

Running 56:52 [3] 8.0 mi (7:06 / mi)
slept:8.0 shoes: Brooks Ravenna 3 (3) - Screws

Sunrise extended Montgomery Loop, 41 and clear. Probably pushed it a bit much.

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