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Monday, March 25, 2019
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ATHLETEACTIVITYSTATISTICS
shawnc
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Running - Easy


7 miles
00:55:25
(7:55 min/mile)
Shoe: Reebok Floatride Run Fast
196.47 miles on shoe


Treadmill

Gumpin Mileage for current: Week: [7] Month: [64.92] Year: [152.37]
dan_finkel
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Running - Easy Run

7:15am
3 miles
00:00:00



Easy manor loop w Colin. Felt better as the run went on

Gumpin Mileage for current: Week: [13] Month: [117.2] Year: [409.8]
dcandeias
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Biking Indoor (Peloton) -

9:00pm
6 miles
00:00:00



Tabata followed by core work and stretching.

Gumpin Mileage for current: Week: [0] Month: [40.32] Year: [101.4]
augbr01
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Running - Easy
Vincent Road loop
7:30pm
Weather: 43
7 miles
00:57:26
(8:12 min/mile)
Shoe: Mizzino Wave Sky Gray
200.9 miles on shoe


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Gumpin Mileage for current: Week: [17] Month: [121.55] Year: [368.66]
Rachel_Shanor
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Running -

5:00pm
5.82 miles
00:55:53
(9:36 min/mile)



ran with neighbor around the town of Milton

Gumpin Mileage for current: Week: [15.42] Month: [135.31] Year: [516.86]
Dana
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Running - Regular run


11.25 miles
01:26:10
(7:39 min/mile)



File this one under ďRuns that donít make any sense.Ē Two laps of the Rez that felt horrible: couldnít move, mysterious pains, so nauseous I thought I was going to throw up on the side of the Rez. Then went out to the Marathon course and my legs loosened up, all nausea was gone, and I felt pretty good. Planned for 10 but decided to add on.

Gumpin Mileage for current: Week: [19.35] Month: [255] Year: [742.2]

christine17 said at 2019-03-25 21:21:45
thank god the rez isnt a regular water source
anymore...
MEK
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Running - Easy Run
The Charles Right

Weather: 40s
5.5 miles
00:41:28
(7:32 min/mile)
Shoe: Brooks Ravenna 9 Blue-10
197.6 miles on shoe


Eliot Bridge loop as light was fading.

Gumpin Mileage for current: Week: [15.9] Month: [141.65] Year: [399.55]
christine17
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miles
00:00:00



planned day off. after my run "streak" of 13 days and 145+ miles, 'twas time for a day off of running.

40ish minutes of core/strength and stretching, rolling, etc

Gumpin Mileage for current: Week: [8.15] Month: [237.41] Year: [649.35]
jjrenz
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running - ez evening jog
Ind Clff - Pkwy Lp
7:00pm
Weather: not bad
7 miles
00:55:45
(7:57 min/mile)
Shoe: Purple Kinvaras
WARNING!474.86 miles on shoe


Jason and I went up to IC, down and up the golf course road and back to the parkway to brook to home

Gumpin Mileage for current: Week: [18.75] Month: [190.6] Year: [670]
gknott
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Running - Easy Run

6:00pm
Weather: 40ís Nice
7 miles
00:57:00
(8:08 min/mile)
Shoe: Asics Kayano 23 Orng/Ylw
276 miles on shoe


Got a bit lost after missing the turn to get to Rt. 20, twice. Just kept rolling and eventually figured it out. Easy miles, stretching after.

Gumpin Mileage for current: Week: [17] Month: [90.25] Year: [227.15]
Jeff_Cahill
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Running -

5:00pm
Weather: 48
8.05 miles
00:00:00



Branch-HS-Ware-Essex-airport-S.Main-Branch Nice run pushed miles 5-7.

Gumpin Mileage for current: Week: [18.17] Month: [178.45] Year: [606.44]
Bobmccormack
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Running -


10 miles
01:16:32
(7:39 min/mile)



Foxboro State park perimeter

Gumpin Mileage for current: Week: [16] Month: [130.5] Year: [417.6]
corcoran
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Running - easy run
Cutler Lake 1 loop

Weather: 47
4.33 miles
00:38:00
(8:46 min/mile)
Shoe: Altras instinct black
165.93 miles on shoe
Weight: 170

Sunset run around the pond. Not much mud.

Gumpin Mileage for current: Week: [15.33] Month: [131.96] Year: [314.58]
fcn10k
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REST DAY-NOTHING -


miles
00:00:00



Legs have felt heavy and crappy for days. Rest for today with some rolling and stretching. I'll give it a go tomorrow and see how I feel.

Gumpin Mileage for current: Week: [8.01] Month: [134.33] Year: [661.12]

Jeff_Cahill said at 2019-03-25 19:36:55
Write a comment...donít be hard on
yourself. You just finished a marathon and
it takes time to recover. Youíll get the
stride back if you donít rush it.
keelin
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Strength Training -

3:30pm
miles
00:45:00
Shoe: On Running - Cloud X
46.61 miles on shoe


0.5 mile warm up
6 x 10 single leg calf raise
6 x 10 single leg calf press @60lbs
4 x 15 bosu ball squats
4 x 15 resistant band walk (ankle)
4 x 10 ankle circles w/ ankle weight (counter clockwise and clockwise)
2 x 15 clams each side
4 x 15 hip abduction
4 x 15 hip adduction
3 x 10 squat jumps
3 x 10 single leg squats each side
0.5 mile cool down

Gumpin Mileage for current: Week: [2.1] Month: [25.68] Year: [185.47]
curls512
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Running - Recovery
2 X Oak Street 7
3:30pm
Weather: 50
14 miles
01:34:31
(6:45 min/mile)



Couldn't get out the door for a morning run so added a few miles on the evening run and felt pretty good. Not very sore from yesterday but the calf muscles were a little bummed out. They were sore last night so it was kind of expected today. Tired for the last 2 miles.

Gumpin Mileage for current: Week: [27] Month: [277.58] Year: [833.33]
DanT
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Running - Treadmill

3:45pm
2 miles
00:18:00
(9:00 min/mile)



Short shakeout on the 'mill at work

Gumpin Mileage for current: Week: [2] Month: [70.46] Year: [195.06]
scottg
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Running - Easy Run


7 miles
00:00:00



Run / Elliptical
Core workout

Gumpin Mileage for current: Week: [9.6] Month: [111.95] Year: [504.15]
bcron79
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Running - Commute Run
North Station, Memorial Dr, Ba

8 miles
00:00:00
Shoe: New Balance 1080V9
344.85 miles on shoe


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Gumpin Mileage for current: Week: [8] Month: [197.1] Year: [705.7]
cdieh
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Running - Easy

1:15pm
Weather: nice
6 miles
00:00:00
Shoe: NB 880
266.02 miles on shoe


east --> Mt V -->oakdale --> East

Gumpin Mileage for current: Week: [13] Month: [88.1] Year: [386.47]
ChristinaC
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Running -

9:00am
7.7 miles
00:55:48
(7:14 min/mile)



Dropped the car off for an oil change in Hanover and ran home.

Gumpin Mileage for current: Week: [13.8] Month: [143.3] Year: [366.45]
krayner
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miles
00:00:00



Rest-

Observations on training:
1) I needed 100+ mile weeks, I need the base of miles, my body doesn't seem to break down from it, I would honestly run 120-140 but I just have not had the time
2) Longer intervals and tempos were introduced this spring: 12k tempos, 10 by 1k. These were key as it made 5:30 pace feel easier for longer distances. 5 mile tempos are too short and help with the half but not the full.
3) Training in Hokas for all workouts and runs, the not racing flat made the nike shoes (4%ers) feel amazing on race day, this shoe kinda feels unfair at times and I know Ed and past runners never had them
4) I drank less and slept more, hate to say it but cutting down on booze probably helped
5) The run-commute is the greatest human invention - do it if you can, it forces you to double and saves so much time.
6) Nuun hydration multiple times a day everyday, get those carbs and electrolytes
7) Go easy on regular days, 8 minute pace is fine, its not a damn workout, save it for the track
8) Marathons are a trick of the mind, convince yourself you only have to get through each mile, don't think beyond the mile you're on, same for workouts
9) Progressions, save the faster paces for the last 40% of the race if you can, make your long runs progressions and hit marathon pace at the end
10) Don't ever quit, I quit a race once, it was a stupid 1500m race at some twilight meet, splits didn't go well at 1000m so I jumped off the track, it will never happen again

Gumpin Mileage for current: Week: [28.92] Month: [210.99] Year: [861.21]

Alf_tupper said at 2019-03-25 14:19:04
Well said Kenny

curls512 said at 2019-03-25 14:54:31
Love this post-race bonus post. Awesome to hear
your takeaways.

MadDog_McD said at 2019-03-25 18:23:34
This is gold.

hbrunner said at 2019-03-25 20:38:11
Bask in the well deserved glow!!
Sound advice. Thx for sharing
sjseaver
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Running -


6.25 miles
00:53:30
(8:33 min/mile)



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Gumpin Mileage for current: Week: [12.65] Month: [147.3] Year: [439.2]