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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 49.79 | 11.05 | 6.01 | 2.00 | 68.85 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.05 | 0.00 | 0.00 | 10.05 |
| http://connect.garmin.com/activity/423057317
Wed, Jan 1, 2014 1:53 PM
|
Distance:
|
10.05 mi
|
|
Time:
|
1:26:04
|
|
Avg Pace:
|
8:34 min/mi
|
|
Elevation Gain:
|
165 ft
|
|
Calories:
|
1,352 C
|
Canal Trail Hamden to New Haven at 2pm and a Tempo Run with MP miles being done. Ran 10.05 miles at 8:34/mile AP in 1:26.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:11
|
1
|
84
|
93
|
9:11
|
|
2
|
0:08:42
|
1
|
0
|
4
|
8:42
|
|
3
|
0:08:37
|
1
|
14
|
19
|
8:37
|
|
4
|
0:08:33
|
1
|
14
|
0
|
8:33
|
|
5
|
0:08:10
|
1
|
0
|
35
|
8:10
|
|
6
|
0:08:32
|
1
|
21
|
0
|
8:32
|
|
7
|
0:08:41
|
1
|
15
|
9
|
8:41
|
|
8
|
0:08:20
|
1
|
7
|
19
|
8:21
|
|
9
|
0:08:27
|
1
|
10
|
0
|
8:27
|
|
10
|
0:08:23
|
1
|
0
|
0
|
8:24
|
|
11
|
:26.7
|
0.05
|
0
|
0
|
8:20
|
|
Summary
|
1:26:04
|
10.05
|
165
|
179
|
8:34
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.03 | 0.00 | 0.00 | 0.00 | 7.03 |
| http://connect.garmin.com/activity/425971148
Mon, Jan 6, 2014 2:40 PM
|
Distance:
|
7.03 mi
|
|
Time:
|
1:04:17
|
|
Avg Pace:
|
9:09 min/mi
|
|
Elevation Gain:
|
224 ft
|
|
Calories:
|
925 C
|
I ran 7.03 miles @ 9:09/mile AP in 1:04. Some hills and so I would say the effort was more like 9:00/mile AP or better. 16 Week Ultra Training Program begins this week. Brandon was off from school today. 10 Days without smoking cigarettes. Working on proper nutrition or trying to do that by eating three meals daily.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:08:57
|
1
|
0
|
76
|
8:58
|
|
2
|
0:09:24
|
1
|
78
|
0
|
9:24
|
|
3
|
0:09:15
|
1
|
54
|
75
|
9:15
|
|
4
|
0:09:11
|
1
|
0
|
58
|
9:11
|
|
5
|
0:09:04
|
1
|
22
|
0
|
9:05
|
|
6
|
0:08:56
|
1
|
0
|
21
|
8:56
|
|
7
|
0:09:13
|
1
|
70
|
0
|
9:14
|
|
8
|
:16.8
|
0.03
|
0
|
0
|
8:50
|
|
Summary
|
1:04:17
|
7.03
|
224
|
230
|
9:09
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.01 | 0.00 | 0.00 | 0.00 | 8.01 |
| http://connect.garmin.com/activity/429202645
Sun, Jan 12, 2014 2:39 PM
|
Distance:
|
8.01 mi
|
|
Time:
|
1:19:35
|
|
Avg Pace:
|
9:56 min/mi
|
|
Elevation Gain:
|
198 ft
|
|
Calories:
|
1,025 C
|
Ran to Saint Barnabas and Back getting 8.01 miles done @ 9:56/mile AP in 1:19.
I practiced 5:1 ratio of RUN/WALK with 5 minutes running and 1 minute walking. This is pretty much the planned ratio for the 50 Mile race in April.
Plan on getting a few 4-5 hour training runs done using this ratio while holding 10:00/mile pace to get a better idea on how this will feel during the actual race.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:35
|
1
|
0
|
67
|
9:35
|
|
2
|
0:09:55
|
1
|
0
|
17
|
9:55
|
|
3
|
0:10:00
|
1
|
32
|
25
|
10:00
|
|
4
|
0:09:40
|
1
|
31
|
25
|
9:40
|
|
5
|
0:10:11
|
1
|
19
|
23
|
10:11
|
|
6
|
0:10:10
|
1
|
46
|
35
|
10:10
|
|
7
|
0:09:46
|
1
|
0
|
21
|
9:46
|
|
8
|
0:10:07
|
1
|
71
|
0
|
10:07
|
|
9
|
:11.4
|
0.01
|
0
|
0
|
14:12
|
|
Summary
|
1:19:35
|
8.01
|
198
|
212
|
9:56
|
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.53 | 1.00 | 0.00 | 2.00 | 4.53 |
| http://connect.garmin.com/activity/430134857
Tue, Jan 14, 2014 4:15 PM
|
Distance:
|
4.53 mi
|
|
Time:
|
40:53
|
|
Avg Pace:
|
9:01 min/mi
|
|
Elevation Gain:
|
110 ft
|
|
Calories:
|
584 C
|
The plan was to do the 4 half mile repeats at 5K race pace which is 7:26/mile. I did the repeats at 7:15, 7:09, 7:06 and 7:10 mile pace – all too fast. The idea is to do them at the correct intensity. I’ll work on that. Interesting to note though that the splits are highly consistent! The warm up mile at 9:12/mile. The cool down mile at 8:40/mile.
Got the intervals done for the week.
Next quality workout will be a tempo run.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:12
|
1
|
0
|
0
|
9:12
|
|
2
|
:30.3
|
0.05
|
0
|
0
|
9:16
|
|
3
|
0:03:29
|
0.48
|
17
|
34
|
7:15
|
|
4
|
0:02:14
|
0.14
|
0
|
0
|
16:26
|
|
5
|
0:03:27
|
0.48
|
23
|
24
|
7:09
|
|
6
|
0:02:05
|
0.13
|
0
|
0
|
15:42
|
|
7
|
0:03:24
|
0.48
|
19
|
0
|
7:06
|
|
8
|
0:02:05
|
0.13
|
0
|
11
|
15:35
|
|
9
|
0:03:26
|
0.48
|
13
|
0
|
7:10
|
|
10
|
0:02:14
|
0.14
|
0
|
13
|
16:04
|
|
11
|
0:08:40
|
1
|
39
|
24
|
8:40
|
|
12
|
:07.4
|
0.01
|
0
|
0
|
8:39
|
|
Summary
|
0:40:53
|
4.53
|
110
|
106
|
9:01
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 6.01 | 0.00 | 6.01 |
| http://connect.garmin.com/activity/431828421
Sat, Jan 18, 2014 10:20 AM
|
Distance:
|
6.01 mi
|
|
Time:
|
48:13
|
|
Avg Pace:
|
8:02 min/mi
|
|
Elevation Gain:
|
211 ft
|
|
Calories:
|
801 C
|
I planned on running a mile warm-up at an Easy 9-9:15/mile pace + 5 miles @ MP (8:35/mile) and then a cool down mile at 9-9:15/mile pace. Basically an appropriate tempo run for the second week of a 16 week training program.
The first mile was 8:20/mile – way too fast. But it felt like a 9:00/mile effort. Try for an 8:35 for second split – now an 8:13?? Okay, little confused here. One more attempt at an 8:35/mile and for mile 3, I get an 8:02 mile. Usually when I warm up (most people), the first one to two miles slower so naturally I should be picking up the pace. BUT, I am running much faster than what the effort seems. I am normally able to pace properly basing effort on the way I am breathing. The splits for the six miles are 8:20, 8:13, 8:02, 7:59, 7:52 and 7:46!! Admittedly it got to the point where I said forget the 8:35s, just go for 8:20s. But I am going faster than that!
I am running thirty seconds per mile faster than what the effort feels like??
I got the 6 miles done at 8:02/mile AP. What is going on?
Honestly don’t know what to make of this. 22 DAYS WITHOUT SMOKING – is it possible that this is why I am running so much better?
Too early to tell – but I’ll pay attention to the next 20 runs and see what the paces look like.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:08:20
|
1
|
49
|
0
|
8:20
|
|
2
|
0:08:13
|
1
|
41
|
47
|
8:13
|
|
3
|
0:08:02
|
1
|
20
|
18
|
8:02
|
|
4
|
0:07:59
|
1
|
55
|
35
|
7:59
|
|
5
|
0:07:51
|
1
|
13
|
55
|
7:52
|
|
6
|
0:07:45
|
1
|
33
|
52
|
7:46
|
|
7
|
:02.7
|
0.01
|
0
|
0
|
7:29
|
|
Summary
|
0:48:13
|
6.01
|
211
|
208
|
8:02
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.01 | 0.00 | 0.00 | 0.00 | 13.01 |
| http://connect.garmin.com/activity/432709844
Sun, Jan 19, 2014 12:13 PM
|
Distance:
|
13.01 mi
|
|
Time:
|
1:54:46
|
|
Avg Pace:
|
8:49 min/mi
|
|
Elevation Gain:
|
603 ft
|
|
Calories:
|
1,729 C
|
The plan was to do 13 miles at Marathon Pace + 30 seconds (9:00/mile). I figured I would go for 8:50/mile pace. Got the 13 miles done @ 8:49/mile.
Split 1-3 at 8:59, 8:41, 8:44 (warming up but at about 8:50/mile).
Split 4-7 at 8:26, 8:34, 8:38, 8:34 (Marathon Pace splits)
Split 8-9 (begin walk breaks and some pick ups to slow pace) 8:48, 8:49,
Split 10-13 at 9:23, 8:50, 9:18 and 8:58.
Walk breaks during mile 10-13 but was a bit difficult holding the 8:50 pace with the walk breaks.
Figure I’ll keep easy pace at 8:50/mile instead of 9:00/mile. But from a distance perspective, I am falling off pace at mile 10.
My paces are off.
Next Long run: Whatever the prescribed pace is: attempt to hold that pace no matter how slow it may seem. Consider Marathon Pace to be 8:20/mile.
The goal here would be to run consistent splits without the tail end of the run being too taxing.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:08:59
|
1
|
161
|
173
|
8:59
|
|
2
|
0:08:41
|
1
|
20
|
21
|
8:41
|
|
3
|
0:08:43
|
1
|
11
|
22
|
8:44
|
|
4
|
0:08:26
|
1
|
3
|
0
|
8:26
|
|
5
|
0:08:34
|
1
|
24
|
12
|
8:34
|
|
6
|
0:08:39
|
1
|
31
|
19
|
8:38
|
|
7
|
0:08:34
|
1
|
56
|
6
|
8:34
|
|
8
|
0:08:48
|
1
|
117
|
137
|
8:48
|
|
9
|
0:08:49
|
1
|
27
|
13
|
8:49
|
|
10
|
0:09:23
|
1
|
82
|
39
|
9:23
|
|
11
|
0:08:50
|
1
|
15
|
57
|
8:50
|
|
12
|
0:09:18
|
1
|
55
|
44
|
9:18
|
|
13
|
0:08:58
|
1
|
0
|
56
|
8:58
|
|
14
|
:04.5
|
0.01
|
0
|
0
|
11:07
|
|
Summary
|
1:54:46
|
13.01
|
603
|
599
|
8:49
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.12 | 0.00 | 0.00 | 0.00 | 3.12 |
| http://connect.garmin.com/activity/433738422
Tue, Jan 21, 2014 1:51 PM
|
Distance:
|
3.12 mi
|
|
Time:
|
28:14
|
|
Avg Pace:
|
9:03 min/mi
|
|
Elevation Gain:
|
1,338 ft
|
|
Calories:
|
415 C
|
Just out for a quick 5K to get at least some distance in there. 9:03/AP.
Weather
18°
Feels like 4°
14 mph N wind
Humidity 73%
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:12
|
1
|
1,304
|
1,299
|
9:12
|
|
2
|
0:08:58
|
1
|
0
|
13
|
8:58
|
|
3
|
0:08:59
|
1
|
34
|
22
|
9:00
|
|
4
|
0:01:05
|
0.12
|
0
|
0
|
8:59
|
|
Summary
|
0:28:14
|
3.12
|
1,338
|
1,335
|
9:03
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.02 | 0.00 | 0.00 | 0.00 | 8.02 |
| http://connect.garmin.com/activity/435503583
Sat, Jan 25, 2014 11:47 AM
|
Distance:
|
8.02 mi
|
|
Time:
|
1:11:22
|
|
Avg Pace:
|
8:54 min/mi
|
|
Elevation Gain:
|
345 ft
|
|
Calories:
|
1,066 C
|
8 miles @ 8:54/mile pace in 1:11. Easy miles.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:13
|
1
|
56
|
13
|
9:14
|
|
2
|
0:08:56
|
1
|
42
|
44
|
8:56
|
|
3
|
0:08:47
|
1
|
27
|
25
|
8:47
|
|
4
|
0:09:06
|
1
|
8
|
38
|
9:06
|
|
5
|
0:09:11
|
1
|
16
|
15
|
9:12
|
|
6
|
0:09:06
|
1
|
144
|
10
|
9:06
|
|
7
|
0:08:36
|
1
|
21
|
148
|
8:36
|
|
8
|
0:08:19
|
1
|
32
|
19
|
8:19
|
|
9
|
:07.2
|
0.02
|
0
|
0
|
6:29
|
|
Summary
|
1:11:22
|
8.02
|
345
|
310
|
8:54
|
| | Add Comment |
| | Race: |
Castle Craig Tradition Run (6.2 Miles) 01:01:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.29 | 0.00 | 0.00 | 0.00 | 6.29 |
| http://connect.garmin.com/activity/436148173
Sun, Jan 26, 2014 10:31 AM
|
Distance:
|
6.29 mi
|
|
Time:
|
1:01:45
|
|
Avg Pace:
|
9:49 min/mi
|
|
Elevation Gain:
|
893 ft
|
|
Calories:
|
805 C
|
2014 Bernie Jurale Memorial 45th Tradition Run 3.1 Mile Course from Hubbard Park to Castle Craig on East Peak Elevation +/- 1,000 feet per the Finisher Certificate. Garmin reports 900 feet of vertical.
I saw the elevation profile before the “race” and figured I would just run Easy for the first two miles. I heard the last mile up had 500 feet of vert – so figured I would run/walk that. Snow on the ground and slippery at points. Great part of the run today – plenty of Sharks. I don’t think I ever saw that many sharks together in one race. So it made sense for me to have some of them be rabbits. They were easily identifiable given the tech shirts.
Went up to the castle (locked) and went back down. Splits at 9:37, 10:06, 13:35, 9:17, 7:54 and 9:08 (last 0.29 was 7:17/mile – figured I would run kind of fast because I noticed the “Finish” banner. I and another runner speeded up and sprinted passing three other runners. It was the only point where I was in race mode – hey had to get some fast running in there. Just really not a race but a fun run today. The race is not timed, there are no race results other than Finishers in alphabetical order.
People had the option of taking a truck back down and I saw the truck pass. About eight people were in the back of the pick-up and I thought to myself, man if you’re going to take the truck down, at least light a cigarette so I can smell the damn thing! Not one of those eight people were smoking. Damn sure don’t know how to enjoy a ride in back of a pick up!
6.29 Miles done @ 9:49/mile in 1:01:45.
Saw Margie today. Saw Clint and other sharks. Did not see Bob U.
30 DAYS without smoking.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:37
|
1
|
177
|
67
|
9:37
|
|
2
|
0:10:06
|
1
|
124
|
40
|
10:06
|
|
3
|
0:13:35
|
1
|
418
|
0
|
13:35
|
|
4
|
0:09:17
|
1
|
58
|
283
|
9:17
|
|
5
|
0:07:54
|
1
|
0
|
311
|
7:54
|
|
6
|
0:09:07
|
1
|
116
|
95
|
9:08
|
|
7
|
0:02:08
|
0.29
|
0
|
65
|
7:17
|
|
Summary
|
1:01:45
|
6.29
|
893
|
861
|
9:49
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 0.00 | 0.00 | 0.00 | 0.25 |
| http://connect.garmin.com/activity/438772336
Mon, Jan 27, 2014 11:35 AM
Back pain today. Needed to cut the run short.
|
Distance:
|
0.25 mi
|
|
Time:
|
2:48
|
|
Avg Pace:
|
11:02 min/mi
|
|
Elevation Gain:
|
0 ft
|
|
Calories:
|
35 C
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.53 | 0.00 | 0.00 | 0.00 | 2.53 |
| http://connect.garmin.com/activity/438772322
Tue, Jan 28, 2014 5:29 PM
|
Distance:
|
2.53 mi
|
|
Time:
|
24:48
|
|
Avg Pace:
|
9:48 min/mi
|
|
Elevation Gain:
|
45 ft
|
|
Calories:
|
336 C
|
Back still bothering me but figured I should get some miles in there. Little better with the pace.
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Split
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Time
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Distance
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Elevation Gain
|
Elevation Loss
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Avg Pace
|
|
1
|
0:10:07
|
1
|
26
|
26
|
10:07
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|
2
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0:09:56
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1
|
19
|
24
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9:56
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|
3
|
0:04:46
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0.53
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0
|
21
|
8:56
|
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Summary
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0:24:48
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2.53
|
45
|
72
|
9:48
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 49.79 | 11.05 | 6.01 | 2.00 | 68.85 |
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