Summary Nov 7 -13

Monday Nov 7, 8 Miles, 830′ 1h3m

Teeing off from home before the work/travel day starts.. Still definitely feeling some funk in my legs from Saturday’s effort with Eric, but occasionally it’s nice to have the extra resistance to work against

Tuesday Nov 8, 4 Miles 29m4s–Treadmill

Unwilling to go out and explore pre-dawn in Sacramento before starting the workday, so I relegated myself to Heart-Rate based treadmill sessions. I was pleasantly surprised to find that below 7:00 pace I was still under 150BPM, which definitely bodes well for overall fitness/racing plans for next year (although I can’t say I truly trust the treadmill as a facsimile for real-life)

Wednesday Nov 9, 4 Miles, 30′ 29m1s

The hotel I was staying at has a nearly perfect mile-loop straight out the front door, so I found myself doing basically a MAF test.. teeing off at 5:24AM while suffering from some weird jet-lag sleeping issues. Again, pleasantly surprised that during a stressful week I was able to maintain a pretty peppy pace without going above 150BPM

Thursday Nov 10, 5 Miles, 367′ 42m40s

Broken Shin with Mikey and Smitty, generally taking it pretty relaxed, but negative splitting throughout. Great to get off of the plane and immediately into running shorts

Friday Nov 11, 1.5 Miles 151′ 12m14s

Jogging shakeout type thing

Saturday Nov 11, 15 Miles 522′ 1h53m

Generally a tempo run with Schooley’s Mountain thrown in the middle just for fun. Zack had wanted to do 15 hard on the rail-trail as his last prep run for JFK, but I couldn’t help but make sure we hit the overlook in Schooley’s. According to my watch, only 2 miles on the rail trail were over 7:00 (one at 7 even, one 7:01) so all-in-all a pretty solid outing

Sunday Nov 12, 13 Miles, 4908′ 2h41m

Last weekend Eric and I ran 4x Tammany, and upon getting home I realized that I’d done 4 loops of the mountain only a few times before, once in 2014, Once in 2012, and of course the time he and I hit five loops in 2015. We had agreed that our 3:1x last Saturday was decidedly sub-maximal, but when I found splits in my logbook indicating a 2:46 total moving time I was tempted to call bullshit on myself, knowing that I lacked a GPS, or particularly disciplined timing during those years, but I did some digging and found that I had written out splits for the ascent/descent of each lap, including an 18:43/18:59 first lap! Judging from the blog post it seems that I did take some time to take pictures on the top of the mountain, so I assumed that the logbook indicates moving time without effectively compensating for stoppages, but regardless was indicative of a rather aggressive effort against which I felt increasingly compelled to compare. the results are as follows:

Lap 1 — 19:53/20:05 (39:58 Lap) vs 18:43/18:59 (37:42 Lap)

Lap 2 — 20:43/19:14 (39:57 Lap) vs 21:48/20:42 (42:30 Lap)

Lap 3 — 21:26/19:43 (41:09 Lap) vs 22:43/20:10 (42:53 Lap)

Lap 4 — 21:21/18:43 (40:04 Lap) vs 23:35/19:33 (43:08 Lap)

What interests me more than the ~5 mins I shaved off the elapsed time is the consistency of today’s laps. The total margin of 1:12 between fastest and slowest is pretty stellar over a ~40 min loop, but having 1,2, and 4 being within 7s of each other is totally wild!

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Always choose the window seat.
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Limber Up
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Always Familiar
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Aftermath of Tam-Fest

 

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Summary Oct 31 – Nov 6

Oct 31, 8 Miles, 764′ 1h2m

Standard out-the-front-door loop before starting the workday. I’ve been readjusting my schedule lately to further embrace my inherent morning-person-ness, and that includes trying to be out my front door prior to 6am. Unfortunately this also means that the majority of my runs are in complete darkness until the clocks turn. While I enjoy the solitude and quietness of the pre-dawn sessions, having the sun fail to rise before my return is definitely less-than ideal.. next week should be way cooler on that front.

Nov 1, 8 Miles, 846′ 1h1m

Modified version of my out-the-door 8 miler to cut out some of the flat and add ~100′ of vert to kickoff the annual Highlands Hashers King of the Mountains competition a.k.a. VertVember a.k.a. HurtVember.

Nov 2, 8 Miles, 804′ 1h3m

Decidedly less spunky legs this morning, most likely the result of a few longer-than-standard office days with interspersed desk-dweller XT exercises.

Nov 3, 12.7 Miles, 1335′ 1h46m

Split this up as multiple efforts on Strava to avoid the 10 min BS session in the parking lot before heading out with the HH guys, but basically it was 2x Hillcrest + 1x Hillcrest taking the most direct route from the lot to the top of the hill. Descending on the first effort also included one of the more rad sunsets I’ve seen from the top of the hill in quite sometime making me more than a little bummed that I had left my camera back at the house.

Nov 4, 3.6 Miles 755′ 35m

Low-energy, low leg-pop repeats of the hill leading up to my house. Remarkably low heart-rate considering the general lethargy as well as the not totally embarrassing pace.

Nov 5, 13.4 Miles, 5,016′ 3h19m

4x Tammany with Eric. One of the main upsides of the HurtVember competition is the likelihood that one of my buddies will come out for a totally absurd adventure such as running up Tammany until you get either bored, tired, or run out of daylight. We were decidedly unambitious about pace, but averaging <50mins for a lap is nothing to scoff at.. (my logbook indicates a March 2012 4xTammany in 2:45, which I now feel compelled to try to best..)

Summary: 57.6 Miles, 10,223′ 9h25m

Overall a pretty good week considering that I’m ambitiously training for nothing at the moment. I had been flirting with pacing at Philadelphia, but previous social commitments have eliminated that as a possibility, so I’m back to the drawing board for this months adventure… I’m sure something cool will come up

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Gearing up at the #tonkamotel
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Tammany sure is nice in Autumn
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Allamuchy never gets old

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