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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 51.85 | 3.15 | 1.45 | 3.58 | 60.03 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.98 | 0.00 | 0.00 | 0.00 | 4.98 |
| 902F056 is 3.47 miles @ 9:12/mile in 32 minutes at 12:56pm. Took eleven minute walk break and then did next run.
903F057 is 1.51 miles @ 9:24/mile in 14 minutes at 1:39pm. I practicd 5:1 run/walk pattern to see what kind of pace would result and how that felt.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.79 | 0.00 | 0.00 | 0.00 | 4.79 |
| 904F058 LL
Did the same thing as yesterday running 4.79 miles with a 5:1 run/walk ratio. 9:24/mile AP in 45 minutes. Don't need to do this anymore. Just couple runs like this because did not run the 50 mile Ultra in April of this year and am considering that for April 2015. Will be going with that ratio if I do that.
Past 24 weeks: Avg weekly miles: we 1-6 at 15, wk 7-12 at 6, wk 13-18 at 4.5 and wk 19-24 at 13...So picked it up a bit these past six weeks. Getting out of the rut.
Next Thursday have a 1 mile race in Manchester on the track. I'll be going for 6:45/mile. But minimal miles this year and way off what I usually run - am at 277 for the year and should be at around 600-700 miles. Also no speedwork done. My best mile is 6:51/mile. So 6:45 being obtained is not feasible perhaps??? Who knows? - but I have nothing to lose here. Worse that can happen is I crash and burn.
Slowed down with the running and racing. This will have to change though as I will be starting a 16 week training program July 14th in preparation for the New York Marathon. Plan to run 8:23/mile pace there and finish in 3:39.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.62 | 0.00 | 0.00 | 0.30 | 1.92 |
| 1.92 miles at 9:09 AP. Within this ran 0.06 at 5:41 AP, 0.07 at 6:58 AP, 0.08 at 6:54 AP and 0.09 at 7:03 AP. So running fast at around 7:00 AP. No idea how will do when go for the mile on Thursday at 6:45 AP. We'll see.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Had a mile race planned for today at 6:00pm. Drove forty minutes to Manchester High School and at 5:30 pm was told a memorial service (high school student died) was going to take place during the start time of the Track and Field series (6:00 pm). The track and field series was starting an hour late and the mile event was going to start 7:45pm.
Not hanging around for a couple hours to run a mile race.
The series goes on for the next three weeks. Not that important to me though. I could do a mile time trial on my own any time.
Next week starts my 16 week training program for the NY Marathon. I have a couple races planned throughout the program, a 20K nine weeks out and a Half Marathon 7 weeks out. I might do a 5K race in there somewhere and that mile time trial.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.00 | 0.00 | 0.00 | 2.00 |
| 906F060 LL
Ran 2 miles at 9:45am at 8:21/mile in 16:42.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 1.15 | 0.00 | 0.00 | 1.15 |
| 907F061 LL
Ran 1.15 miles at 8:22/mile in 9:35 at 1:20 pm.
This brings total mileage this year (27 weeks) to 283 (as of 7/13/14). So an average of ten miles per week which is way below the norm. I am planing on changing that.
Monday will start 16 week training program for NY Marathon.
Plan to get about 30 miles in weekly for total of 500 miles over next 16 weeks.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.96 | 0.00 | 0.00 | 1.68 | 3.64 |
| http://connect.garmin.com/activity/542362427
Tue, Jul 15, 2014 2:55 PM
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Distance:
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3.64 mi
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Time:
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36:04
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Avg Pace:
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9:55 min/mi
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|
Elevation Gain:
|
7 ft
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Calories:
|
489 C
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Split
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Time
|
Distance
|
Avg Pace
|
|
1
|
0:08:53
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1
|
8:53
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|
2
|
0:01:08
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0.13
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8:48
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|
3
|
0:02:08
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0.28
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7:37
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|
4
|
0:01:52
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0.11
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17:22
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|
5
|
0:02:23
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0.33
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7:20
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|
6
|
0:02:06
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0.12
|
17:01
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|
7
|
0:02:23
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0.32
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7:27
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|
8
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0:02:07
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0.12
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17:45
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|
9
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0:02:09
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0.28
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7:46
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|
10
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0:01:51
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0.1
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17:47
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|
11
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0:01:31
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0.19
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7:48
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|
12
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0:01:59
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0.11
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17:33
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|
13
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0:02:08
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0.28
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7:45
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|
14
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0:02:12
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0.12
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17:40
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|
15
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0:01:06
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0.14
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8:03
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|
16
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:06.0
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0.01
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14:26
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Summary
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0:36:04
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3.64
|
9:55
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| http://connect.garmin.com/activity/543760553
Thu, Jul 17, 2014 12:45 PM
Planned: 6 mile run: 2 miles Easy, 2 miles Tempo (7:35), 2 miles Easy
Did: Ran 4.5 miles with 185 feet of elevation in 41 minutes at 9:04/mile AP.
Good pace I guess. I did not do the workout as scheduled. I need to build up a bit before I can put this speedwork together. On a positive note, I did the 2d run of the 48 runs.
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Distance:
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4.50 mi
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Time:
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40:45
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Avg Pace:
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9:04 min/mi
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Elevation Gain:
|
185 ft
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Calories:
|
626 C
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|
Elevation Gain:
|
185 ft
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Elevation Loss:
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174 ft
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Min Elevation:
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102 ft
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Max Elevation:
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162 ft
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.57 | 0.00 | 0.00 | 0.00 | 7.57 |
| http://connect.garmin.com/activity/544919446
Sat, Jul 19, 2014 8:46 AM
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Distance:
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7.57 mi
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Time:
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1:06:57
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Avg Pace:
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8:51 min/mi
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Elevation Gain:
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293 ft
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Calories:
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1,001 C
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Splits: 9:21, 8:36, 8:44, 8:39, 8:50, 8:45, 8:58, 8:54 (0.57)
Run # 3 of 48 (NYM)
Planned: 13 miles at MP + 30 seconds (8:53/mile AP).
Did: I ran 7.57 miles at 8:51/mile AP.
I still don’t have the Endurance but am building up to that.
This run is the longest run I have done since February.
I need to adjust the training regime a bit to avoid injury.
Tuesday: run 10 miles at 8:53/mile AP (versus Intervals)
Thursday: Run the scheduled Tempo run and try to hold the pace.
Saturday: Run the scheduled Long run (15 Miles at MP + 45 seconds).
Right now: I need to focus on Longer runs and building up Endurance versus Speed. I am figuring the 7.5 miler today and the 10 miler Tuesday is close to being equivalent to the 13 miler. Hoping I’ll be able to get the 15 done next Saturday especially given it would be done at 9:08/mile AP – the slower end of Easy.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.18 | 0.00 | 0.00 | 0.00 | 6.18 |
| http://connect.garmin.com/activity/548809714
Tue, Jul 22, 2014 9:55 AM
75 degrees. Cape Cod run.
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Distance:
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6.18 mi
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Time:
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58:00
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Avg Pace:
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9:23 min/mi
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Elevation Gain:
|
22 ft
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Calories:
|
842 C
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|
Split
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Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
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0:09:44
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1
|
9
|
--
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9:44
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|
2
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0:09:24
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1
|
--
|
9
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9:24
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|
3
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0:09:23
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1
|
--
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--
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9:23
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|
4
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0:09:23
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1
|
7
|
--
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9:23
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|
5
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0:09:15
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1
|
6
|
6
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9:15
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|
6
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0:09:12
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1
|
--
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7
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9:12
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|
7
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0:01:39
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0.18
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--
|
--
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8:58
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Summary
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0:58:00
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6.18
|
22
|
22
|
9:23
|
| | 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/548809934
Thu, Jul 24, 2014 6:14 AM
72 degrees. A slower run today in Cape Cod but did get 8 miles done. Ran at 6:15am and it took a while getting the pace faster. First split 10:21 pace. Got the last four miles done at 9:33 AP.
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Distance:
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8.02 mi
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Time:
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1:18:09
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|
Avg Pace:
|
9:45 min/mi
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Elevation Gain:
|
32 ft
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Calories:
|
1,061 C
|
|
Split
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Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
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0:10:21
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1
|
8
|
--
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10:21
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|
2
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0:09:55
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1
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7
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8
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9:56
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3
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0:09:50
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1
|
--
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--
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9:50
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|
4
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0:09:45
|
1
|
--
|
--
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9:46
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|
5
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0:09:34
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1
|
2
|
7
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9:34
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|
6
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0:09:35
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1
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8
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7
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9:35
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|
7
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0:09:32
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1
|
--
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--
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9:32
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|
8
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0:09:29
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1
|
7
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9
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9:29
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9
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:07.1
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0.02
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--
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--
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6:56
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Summary
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1:18:09
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8.02
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32
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31
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9:45
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| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| http://connect.garmin.com/modern/activity/552775994
Sun, Jul 27, 2014 8:24 AM
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Distance:
|
10.10 mi
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|
Time:
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1:35:11
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Avg Pace:
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9:25 min/mi
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Elevation Gain:
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375 ft
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Calories:
|
1,334 C
|
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:31
|
1
|
65
|
7
|
9:31
|
|
2
|
0:09:10
|
1
|
30
|
143
|
9:11
|
|
3
|
0:09:51
|
1
|
61
|
21
|
9:51
|
|
4
|
0:09:13
|
1
|
55
|
22
|
9:13
|
|
5
|
0:09:15
|
1
|
43
|
29
|
9:15
|
|
6
|
0:09:12
|
1
|
20
|
30
|
9:12
|
|
7
|
0:09:21
|
1
|
22
|
--
|
9:22
|
|
8
|
0:09:19
|
1
|
17
|
57
|
9:19
|
|
9
|
0:09:47
|
1
|
45
|
62
|
9:47
|
|
10
|
0:09:32
|
1
|
17
|
64
|
9:32
|
|
11
|
:59.2
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0.1
|
--
|
--
|
9:51
|
|
Summary
|
1:35:11
|
10.1
|
375
|
436
|
9:25
|
Got 10 miles done and am picking up the distances of the runs and the mileage. Got the six runs done for the first two weeks of the 16 week program. Got these miles done at easy pace. Need to pick up the paces a bit. Done at 9:25 AP in 1:35.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.06 | 0.00 | 1.45 | 0.60 | 3.11 |
|
http://connect.garmin.com/modern/activity/552776006
Tue, Jul 29, 2014 6:21 PM
|
Distance:
|
3.11 mi
|
|
Time:
|
28:10
|
|
Avg Pace:
|
9:04 min/mi
|
|
Elevation Gain:
|
69 ft
|
|
Calories:
|
412 C
|
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:07:55
|
1
|
36
|
34
|
7:55
|
|
2
|
0:01:02
|
0.06
|
--
|
--
|
16:07
|
|
3
|
0:03:30
|
0.44
|
8
|
--
|
7:54
|
|
4
|
0:01:43
|
0.09
|
--
|
--
|
19:12
|
|
5
|
0:02:27
|
0.33
|
10
|
13
|
7:25
|
|
6
|
0:01:54
|
0.09
|
--
|
--
|
20:31
|
|
7
|
0:01:52
|
0.26
|
--
|
--
|
7:16
|
|
8
|
0:01:15
|
0.07
|
--
|
12
|
19:05
|
|
9
|
0:06:31
|
0.77
|
15
|
24
|
8:31
|
|
Summary
|
0:28:10
|
3.11
|
69
|
83
|
9:04
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.07 | 0.00 | 0.00 | 1.00 | 2.07 |
| http://connect.garmin.com/modern/activity/558286112
Thu, Jul 31, 2014 3:32 PM
|
Distance:
|
2.07 mi
|
|
Time:
|
19:50
|
|
Avg Pace:
|
9:36 min/mi
|
|
Calories:
|
274 C
|
|
Split
|
Time
|
Distance
|
Avg Pace
|
|
1
|
0:09:07
|
1
|
9:07
|
|
2
|
:54.6
|
0.1
|
8:41
|
|
3
|
0:01:02
|
0.05
|
18:54
|
|
4
|
0:03:12
|
0.4
|
8:00
|
|
5
|
0:01:08
|
0.06
|
18:22
|
|
6
|
0:01:54
|
0.24
|
7:54
|
|
7
|
0:01:02
|
0.05
|
19:44
|
|
8
|
0:01:03
|
0.13
|
8:09
|
|
9
|
:27.9
|
0.02
|
21:03
|
|
Summary
|
0:19:50
|
2.07
|
9:36
|
915F069 RHHS Track
attemmpted faster running with half mile repeats being planned as I did not put together those tuesday. Had no speed and did not get those done. Am considering doing longer type runs now and just building up the distance and speed of these longer runs as currenty, I do not have the up front speed to hold the 5K paces.
Got 2.07 miles done at 9:36 AP in 20 minutes. Am unsure of the ratio of 5K pace to Easy miles - will have to check Garmin after it is uploaded.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 51.85 | 3.15 | 1.45 | 3.58 | 60.03 |
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