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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.07 | 24.03 | 26.50 | 6.22 | 74.82 |
|
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Below from FIRST training Program
4. Run Three Different Kinds of Tempo Runs
The tempo run has become a mainstay of many training programs, but the FIRST
program carries the concept a little farther than most, adding more variety and
nuance. FIRST runners do three different kinds of tempo runs?short tempos
(three to four miles), mid tempos (five to seven miles) and long tempos (eight
to 10 miles). Each of these is run at a different pace. "We've found that
the long tempo run is particularly helpful," says Pierce. "You're basically
running at your marathon goal pace, so you're getting maximum specificity of
training, and improving your efficiency at the pace you want to run in your
marathon."
5. Put More Variety in Your Speedwork
Many runners do no speedwork at all. Those who do often fall into a rut,
running the same workout time after time. Pierce learned long ago that this
approach makes speedwork much harder than it should be. "I used to run the
same speed workout week after week," he recalls. "After a while, I
would start to dread that workout. Speedwork is much easier when you change it
around a lot." The FIRST runners do many different speed workouts at
different paces, generally taking just a 400-meter jog between the fast
repeats. For the sake of simplicity, we've narrowed the selection to four
distances at four paces. (See "The FIRST Paces"). But be creative.
Pierce has just one more rule for speed training: Start modestly, but after a
month, try to get the total distance of all the fast repeats to equal about
three miles or 5000 meters (i.e., running 5 x 1000 meters, or 12 to 13 x 400
meters).
8. Follow a 3-Week Taper
The FIRST program builds for 13 weeks, with the second 20-mile long run coming
at the end of the thirteenth week. After that, the program begins to taper off,
with 15- and 10-mile long runs during weeks 14 and 15. The speedwork and tempo
runs taper down just a little, with a final eight-mile tempo run at marathon
goal pace coming 10 days before the marathon. "The marathon taper has
tripled in length during my career," Pierce notes. "When I first
started out in the 1970s, we only did a six-day taper for our marathons. Now
the conventional wisdom is three weeks, and that makes sense to me. It seems
about the right amount of time to make sure you've got the maximum spring back
in your step." If you feel sluggish doing just the easy running in the
final week (this is very common, by the way), do five or six 100-meter strides
or pickups after the Tuesday and Thursday workouts. Get in some extra
stretching afterward as well.
The FIRST
marathon program includes three running workouts per week—a speed workout, a
tempo run, and a long run. Here’s the full, 16-week marathon training
program. Participants are also encouraged to cross-train for 40 to 45 minutes
on two other days per week.
|
Week
|
Tuesday
Speed
|
Thursday
Tempo
|
Saturday
Long
|
1
|
8x400
meters
|
3 miles
|
10 miles
|
2
|
4x1200m
|
5 miles
|
12 miles
|
3
|
6x800m
|
7 miles
|
13 miles
|
4
|
3x1600m
|
3 miles
|
10 miles
|
5
|
10x400m
|
5 miles
|
14 miles
|
6
|
5x1200m
|
5 miles
|
15 miles
|
7
|
7x800m
|
8 miles
|
17 miles
|
8
|
3x1600m
|
10 miles
|
13 miles
|
9
|
12x400m
|
3 miles
|
18 miles
|
10
|
8x800m
|
5 miles
|
15 miles
|
11
|
4x1600m
|
8 miles
|
20 miles
|
12
|
12x400m
|
5 miles
|
15 miles
|
13
|
6x1200m
|
5 miles
|
20 miles
|
14
|
7x800m
|
4 miles
|
15 miles
|
15
|
3x1600m
|
8 miles
|
10 miles
|
16
|
30 min
easy w 5x60s
|
20 min
easy w 3 or 4 pickups
|
Marathon
|
The
FIRST Paces
|
The
training paces recommended by the FIRST program are somewhat faster than
those recommended by other training plans. Of course, with just three running
days a week, you should be well rested for each workout. Here are the paces
you’ll need to run, each expressed relative to your current 10-K race pace.
|
Long Run
|
10-K pace
+ 60 to 75 seconds/mile
|
Long
Tempo
|
10-K + 30
to 35 seconds
|
Mid Tempo
|
10-K + 15
to 20 seconds
|
Short
Tempo
|
10-K pace
|
1600m
Repeats
|
10-K - 35
to 40 seconds
|
1200m
Repeats
|
10-K - 40
to 45 seconds
|
800m
Repeats
|
10-K - 45
to 50 seconds
|
400m
Repeats
|
10-K - 55
to 60 seconds
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
VDOT |
5K |
5K Pace |
Half M |
Half M P |
Marat |
Marat P |
Tempo P |
Repet P |
20 |
25 |
30 |
35 |
40 |
45 |
50 |
55 |
60 |
80 |
39 |
24:39 |
7:56 |
1:53:24 |
8:39 |
3:54:13 |
8:56 |
8:22 |
7:17 |
|
|
|
|
|
|
|
|
|
|
40 |
24:08 |
7:46 |
1:50:59 |
8:28 |
3:49:51 |
8:46 |
8:12 |
7:07 |
8:12 |
8:16 |
8:23 |
8:26 |
8:29 |
8:32 |
8:34 |
8:36 |
8:38 |
8:46 |
41 |
23:37 |
7:36 |
1:48:40 |
8:17 |
3:45:03 |
8:35 |
8:02 |
6:58 |
8:05 |
8:08 |
8:13 |
8:16 |
8:19 |
8:22 |
8:24 |
8:26 |
8:28 |
8:36 |
42 |
23:09 |
7:27 |
1:46:24 |
8:07 |
3:40:40 |
8:25 |
7:52 |
6:49 |
7:55 |
7:58 |
8:03 |
8:06 |
8:09 |
8:12 |
8:14 |
8:16 |
8:18 |
8:26 |
43 |
22:41 |
7:18 |
1:44:13 |
7:57 |
3:36:18 |
8:15 |
7:42 |
6:41 |
7:45 |
7:48 |
7:53 |
7:56 |
7:59 |
8:02 |
8:04 |
8:06 |
8:08 |
8:16 |
44 |
22:15 |
7:10 |
1:42:17 |
7:48 |
3:32:23 |
8:06 |
7:33 |
6:32 |
7:35 |
7:38 |
7:43 |
7:46 |
7:49 |
7:52 |
7:54 |
7:56 |
7:58 |
8:06 |
45 |
21:50 |
7:02 |
1:40:20 |
7:39 |
3:28:26 |
7:57 |
7:25 |
6:25 |
7:25 |
7:31 |
7:35 |
7:38 |
7:40 |
7:42 |
7:44 |
7:46 |
7:48 |
7:57 |
46 |
21:25 |
6:54 |
1:38:27 |
7:30 |
3:24:39 |
7:48 |
7:17 |
6:17 |
7:18 |
7:24 |
7:28 |
7:31 |
7:33 |
7:35 |
7:37 |
7:39 |
7:41 |
7:49 |
47 |
21:02 |
6:46 |
1:36:38 |
7:22 |
3:21:00 |
7:40 |
7:10 |
6:10 |
7:11 |
7:17 |
7:21 |
7:24 |
7:26 |
7:28 |
7:30 |
7:32 |
7:34 |
7:41 |
48 |
20:39 |
6:39 |
1:34:53 |
7:14 |
3:17:29 |
7:32 |
7:02 |
6:03 |
7:04 |
7:10 |
7:14 |
7:17 |
7:19 |
7:21 |
7:23 |
7:25 |
7:27 |
7:33 |
49 |
20:18 |
6:32 |
1:33:12 |
7:06 |
3:14:06 |
7:24 |
6:55 |
5:56 |
6:57 |
7:03 |
7:07 |
7:10 |
7:12 |
7:14 |
7:16 |
7:18 |
7:20 |
7:25 |
50 |
19:57 |
6:25 |
1:31:35 |
6:59 |
3:10:49 |
7:17 |
6:51 |
5:50 |
6:51 |
6:56 |
7:00 |
7:03 |
7:05 |
7:07 |
7:09 |
7:11 |
7:13 |
7:17 |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 6.47 | 0.00 | 6.47 |
|
http://connect.garmin.com/activity/229732932
Wed, Oct 3, 2012
5:55 PM
Distance:
|
6.47 mi
|
Time:
|
53:48
|
Avg Pace:
|
8:19 min/mi
|
Elevation Gain:
|
311 ft
|
Calories:
|
865 C
|
I did a LONG TEMPO run tonight. 6.47 miles @ 8:19/mile. I was going for 8:30s
but was getting 8:20s. So I just went with it. Done was the first four miles in the 8:20s range.
Nailed Mile 5 @ 8:04/mile and
mile 6 @ 8:16 mile and closed out the
last half mile @ 7:59/mile. It’s so easy to negative split these short
distances. Someone please explain to me
how to negative split the marathon distance.
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:08:27
|
1
|
90
|
0
|
8:28
|
2
|
0:08:22
|
1
|
15
|
36
|
8:22
|
3
|
0:08:28
|
1
|
31
|
12
|
8:28
|
4
|
0:08:26
|
1
|
20
|
19
|
8:26
|
5
|
0:08:04
|
1
|
96
|
134
|
8:04
|
6
|
0:08:16
|
1
|
59
|
44
|
8:16
|
7
|
0:03:45
|
0.47
|
0
|
26
|
7:59
|
Summary
|
0:53:48
|
6.47
|
311
|
271
|
8:19
|
| Comments(4) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Purpose |
Type of Run |
Race Pace |
Notes |
Speed |
Strides |
Mile |
Teach Legs to turnover quickly.
50-200m. Run fast 15-25 seconds. Jog easily 30-90 seconds. 30-90 seconds recovery. Longer recovery allows you to put more
effort into each stride which helps to develop speed. Pace is 800m-1 mile race pace. Done at the
end of a General Aerobic or Recovery run.
Will improve finishing kick.
(Glover: Short Intervals for Speed and Power) |
|
|
|
|
|
|
|
|
|
|
|
|
max ox cons |
VO2max Intervals |
5K |
Repeats at 5K Pace. 6x800s or 3x1600s. Done in 600-1600m at 5K race pace. |
|
|
|
|
|
|
|
|
|
|
|
|
Stamina |
Cruise Intervals |
8K-12K |
Cruise Intervals. 3-8 minutes. Recovery Jogs are 0:30-2:00. (Glover pg.
93: Run longer interval distances to prepare for longer races and shorter
ones for shorter races. Miles for
Marathon. Longe Intervals: Strength,
Endurance, Stamina for holding race pace.
1600s develop the ability to hold a strong pace over a significant
distance. |
|
|
|
|
|
|
|
|
|
|
|
|
Stamina |
Tempo (LT) |
12K-HM |
To increase stamina. Will improve your running tempo. 15-30 minutes long. 85-90% max HR (McMillan). Require a warm-up. Slightly more intense than steady state
runs. (Steve Douglas: 20-30
minutes. Short tempo runs. #96: Purpose of Tempo Runs is to learn to
focus during the miles to stay on Pace) |
|
|
|
|
|
|
|
|
|
|
|
|
Stamina |
Steady State |
HM-30K |
25 minutes to 1:15. HR 83-87% (McMillan). Require a Warm-up. Begin with a 10-20 minute run at an Easy
Pace. |
|
|
|
|
|
|
|
|
|
|
|
|
Endurance |
MP |
MP |
MP
Runs. Fast Finish Long Runs. (MARATHON PREDICTOR per McMillan) Every 2-3
weeks. If you can build to doing 13-15
miles at your marathon goal pace without excess effort, then you can be very
confident that you will reach your marathon goal time. (Steven Douglas: Long runs with most miles
at MP. Long Tempo runs. 40-80 minutes or 6-10 miles @ MP. (Scott Douglas, McMillan, Pete Pfitzinger:
Improve your Fatigue resistance. Done
at the end of Long Runs or sandwiched between a warm-up and cool-down.
Practicing your goal race pace and most effective when done at the end of a
long run. Gets you used to running
your goal pace when tired. |
|
|
|
|
|
|
|
|
|
|
|
|
Endurance |
GA (Easy) |
MP + 0:30-1:00 |
Easy
runs. MP + 0:30-1:00. 15 minutes to 90 minutes. Majority of your training are Easy
Runs. Don't run them too fast. HR 75% max per McMillan and can reach
80-85% maximum near end of run. |
|
|
|
|
|
|
|
|
|
|
|
|
Endurance |
Long |
MP + 0:30-1:30 |
Time on your feet. Improves endurance. 1.5 hours to 3.5 hours. HR around 70% maximum. Pfitz has long identifed as 10-20% slower
than MP which is 9:26-10:17. Mcmillan
says 17% slower than MP first half and 6% sloweer than MP second half. McMillan is more accurate. Design courses to simulate the Marathon you
are training for. |
|
|
|
|
|
|
|
|
|
|
|
|
Endurance |
Recovery |
MP + 1:30-2:00 |
A slow jog. A relaxed pace. HR below 65% (McMillan). 15-45 minutes. You must run this slow if you want to
improve. Use the day after a hard
workout. |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
MARATHON PREDICTOR: Long
distance Race. Double your Half
Marathon time and add seven minutes.
1:45 Half Marathon = 3:37 Marathon. |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
MARATHON PREDICTOR: Yasso
800s. Time in minutes and seconds for
10x800 with equal recovery equals the hours and minutes of your marathon
time. 10x800 in 3:45 with 3:45
recovery equals 3:45 Marathon. Run
3:30 for the 800s and you can run 3:30 for the Marathon |
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Check this again and make adjustments to this as needed.
VDOT 42.
Increase VDOT value by one unit each 4-6 weeks.
Run 6 days weekly. 55
Mile Peak.
M T(q) W(b)
H(s?) F Sa(m) Su (d)
Strides: 10x100 or 10x200s @ mile race pace. Speed and efficiency. At least once weekly.
VDOT 42 = 6:39
TUESDAY:
VO2max Intervals: ½ mile and ¾ mile repeats @ 5K pace with 3-4-5 minute recoveries up to 5,000
meters. Max oxygen cons. Just go for 8% weekly mileage. Daniels says 5:00
max but Douglas (or McMillan) says up to 6:00 for the workbout portion.
VDOT 42 = 7:24
THURSDAY:
Cruise Interval Miles: 3-4 Cruise Interval Miles with 2:00
recovery jog. 8K-12K pace. 2 mile warm up and 10-15 minutes cool down.
Strength, Endurance, Stamina for holding race pace.
VDOT 42 = 7:37-7:47
Jack Daniels: Run Cruise intervals at Tempo pace.
Tempo (Threshold) Runs: Warm up + 20 minutes at Tempo pace +
Cool Down.
12K-Half Marathon pace.
Slightly more intense than steady state runs.
Purpose: learn to focus during the miles to stay on
pace. Stamina.
VDOT 42 = 7:47-8:08
Steady State Runs.
Require warm up. Begin with a
10-20 minute run at Easy pace.
HM – 30K pace.
25 minutes to 1:15.
Stamina. A long tempo
(plus adjustment) run.
VDOT 42 = 8:08-8:22
SATURDAY:
Long Runs: 13-23 miles.
Endurance.
VDOT 42 = 9:04
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Daniels' Running Formula, Jack Daniels, Ph.D. If you only buy one book to
read, this is the book. Read it often. You'll be amazed what you learn after
you've referred to it a dozen times!
Lore of Running, Timothy Noaks, MD. The reference book for all things
running
VDOT Values
Associated with Times Raced over Popular Distances
VDOT
|
1500m
|
Mile
|
3,000m
|
2-mile
|
5,000m
|
10,000m
|
15K
|
Half Marathon
|
Marathon
|
VDOT
|
30
|
8:30
|
9:11
|
17:56
|
19:19
|
30:40
|
63:46
|
98:14
|
2:21:04
|
4:49:17
|
30
|
31
|
8:15
|
8:55
|
17:27
|
18:48
|
29:51
|
62:03
|
95:36
|
2:17:21
|
4:41:57
|
31
|
32
|
8:02
|
8:41
|
16:59
|
18:18
|
29:05
|
60:26
|
93:07
|
2:13:49
|
4:34:59
|
32
|
33
|
7:49
|
8:27
|
16:33
|
17:50
|
28:21
|
58:54
|
90:45
|
2:10:27
|
4:28:22
|
33
|
34
|
7:37
|
8:14
|
16:09
|
17:24
|
27:39
|
57:26
|
88:30
|
2:07:16
|
4:22:03
|
34
|
35
|
7:25
|
8:01
|
15:45
|
16:58
|
27:00
|
56:03
|
86:22
|
2:04:13
|
4:16:03
|
35
|
36
|
7:14
|
7:49
|
15:23
|
16:34
|
26:22
|
54:44
|
84:20
|
2:01:19
|
4:10:19
|
36
|
37
|
7:04
|
7:38
|
15:01
|
16:11
|
25:46
|
53:29
|
82:24
|
1:58:34
|
4:04:50
|
37
|
38
|
6:54
|
7:27
|
14:41
|
15:49
|
25:12
|
52:17
|
80:33
|
1:55:55
|
3:59:35
|
38
|
39
|
6:44
|
7:17
|
14:21
|
15:29
|
24:39
|
51:09
|
78:47
|
1:53:24
|
3:54:34
|
39
|
40
|
6:35
|
7:07
|
14:03
|
15:08
|
24:08
|
50:03
|
77:06
|
1:50:59
|
3:49:45
|
40
|
41
|
6:27
|
6:58
|
13:45
|
14:49
|
23:38
|
49:01
|
75:29
|
1:48:40
|
3:45:09
|
41
|
42
|
6:19
|
6:49
|
13:28
|
14:31
|
23:09
|
48:01
|
73:56
|
1:46:27
|
3:40:43
|
42
|
43
|
6:11
|
6:41
|
13:11
|
14:13
|
22:41
|
47:04
|
72:27
|
1:44:20
|
3:36:28
|
43
|
44
|
6:03
|
6:32
|
12:55
|
13:56
|
22:15
|
46:09
|
71:02
|
1:42:17
|
3:32:23
|
44
|
45
|
5:56
|
6:25
|
12:40
|
13:40
|
21:50
|
45:16
|
69:40
|
1:40:20
|
3:28:26
|
45
|
46
|
5:49
|
6:17
|
12:26
|
13:25
|
21:25
|
44:25
|
68:22
|
1:38:27
|
3:24:39
|
46
|
47
|
5:42
|
6:10
|
12:12
|
13:10
|
21:02
|
43:36
|
67:06
|
1:36:38
|
3:21:00
|
47
|
48
|
5:36
|
6:03
|
11:58
|
12:55
|
20:39
|
42:50
|
65:53
|
1:34:53
|
3:17:29
|
48
|
49
|
5:30
|
5:56
|
11:45
|
12:41
|
20:18
|
42:04
|
64:44
|
1:33:12
|
3:14:06
|
49
|
50
|
5:24
|
5:50
|
11:33
|
12:28
|
19:57
|
41:21
|
63:36
|
1:31:35
|
3:10:49
|
50
|
51
|
5:18
|
5:44
|
11:21
|
12:15
|
19:36
|
40:39
|
62:31
|
1:30:02
|
3:07:39
|
51
|
52
|
5:13
|
5:38
|
11:09
|
12:02
|
19:17
|
39:59
|
61:29
|
1:28:31
|
3:04:36
|
52
|
53
|
5:07
|
5:32
|
10:58
|
11:50
|
18:58
|
39:20
|
60:28
|
1:27:04
|
3:01:39
|
53
|
54
|
5:02
|
5:27
|
10:47
|
11:39
|
18:40
|
38:42
|
59:30
|
1:25:40
|
2:58:47
|
54
|
55
|
4:57
|
5:21
|
10:37
|
11:28
|
18:22
|
38:06
|
58:33
|
1:24:18
|
2:56:01
|
55
|
56
|
4:53
|
5:16
|
10:27
|
11:17
|
18:05
|
37:31
|
57:39
|
1:23:00
|
2:53:20
|
56
|
57
|
4:48
|
5:11
|
10:17
|
11:06
|
17:49
|
36:57
|
56:46
|
1:21:43
|
2:50:45
|
57
|
58
|
4:44
|
5:06
|
10:08
|
10:56
|
17:33
|
36:24
|
55:55
|
1:20:30
|
2:48:14
|
58
|
59
|
4:39
|
5:02
|
9:58
|
10:46
|
17:17
|
35:52
|
55:06
|
1:19:18
|
2:45:47
|
59
|
60
|
4:35
|
4:57
|
9:50
|
10:37
|
17:03
|
35:22
|
54:18
|
1:18:09
|
2:43:25
|
60
|
61
|
4:31
|
4:53
|
9:41
|
10:27
|
16:48
|
34:52
|
53:32
|
1:17:02
|
2:41:08
|
61
|
62
|
4:27
|
4:49
< | Add Comment | | Race: |
The Tommy Fund 5K (3.11 Miles) 00:24:40, Place overall: 29, Place in age division: 6 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.04 | 0.00 | 0.00 | 3.11 | 3.15 |
|
http://connect.garmin.com/activity/231113309
Sun,
Oct 7, 2012 10:30 AM
Distance:
|
3.15 mi
|
Time:
|
24:39
|
Avg Pace:
|
7:50 min/mi
|
Elevation Gain:
|
150 ft
|
Calories:
|
419 C
|
I got a 5K done @ 7:50/mile
pace per mile. Not the best when PR is 7:43/mile for the distance – but close enough
given I did not formally train for the 5K. Of note, Garmin has 3.15 miles done; so the
official results will be at a slower pace. Best time for the 5K distance is 23:58 and I put these 3.15 miles together in
24:39. 29 (Place) 164 (BIB) 5K
6/19 (Division) Patrick Kearney 24:40.50
7:57 Hamden CT
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:07:56
|
1
|
43
|
11
|
7:57
|
2
|
0:07:58
|
1
|
107
|
82
|
7:58
|
3
|
0:07:46
|
1
|
0
|
33
|
7:46
|
4
|
:59.5
|
0.15
|
0
|
23
|
6:43
|
Summary
|
0:24:39
|
3.15
|
150
|
150
|
7:50
|
| Comments(1) |
| Race: |
Run for the Penguins 5K (3.11 Miles) 00:24:49, Place overall: 65, Place in age division: 9 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 3.11 | 3.11 |
|
http://connect.garmin.com/activity/233041400
Sat, Oct 13, 2012 9:09 AM
Distance:
|
3.09 mi
|
Time:
|
24:42
|
Avg Pace:
|
8:00 min/mi
|
Elevation Gain:
|
127 ft
|
Calories:
|
417 C
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
07:48.9
|
1
|
0
|
0
|
7:49
|
2
|
08:17.7
|
1
|
120
|
87
|
8:18
|
3
|
07:57.0
|
1
|
7
|
35
|
7:57
|
4
|
:38.7
|
0.09
|
0
|
0
|
7:13
|
Summary
|
24:42.4
|
3.09
|
127
|
122
|
8:00
|
Stopped the watch a little early.
Place Name City Bib No Gend Time Pace 1 Spy Barres Mystic CT 739 M 17:51.0 5:45/M 2 Liam Regula 246 M 18:46.0 6:03/M 3 Peter Zelken Mystic CT 789 M 19:16.0 6:13/M 4 Stanley Mickus Mystic CT 1001 M 19:20.0 6:14/M 5 Michael Boumenot 06379 32 M 19:23.0 6:15/M 17 Joe Wojtas Stonington CT 820 M 21:35.0 6:58/M 65 Patrick Kearney 518 M 24:49.0 8:00/M 109 Michael Kearney 520 M 27:15.0 8:47/M 129 Christian Kearney 521 M 27:52.0 8:59/M 445 Kathleen McFarland 570 F 48:13.0 15:33/M 446 Madison Tardif Norwich CT 874 F 48:16.0 15:34/M 447 Ian Tardif Norwich CT 875 M 48:16.0 15:34/M 448 Molly Cournoyer Norwich CT 871 F 49:17.0 15:54/M 449 Paul Tardif Norwich CT 873 M 49:18.0 15:54/M Placed 9/19 in my division and placed 65/449 overall. Race was an out and back course consisting of road, grass and trail running. So the 8:00/mile pace is pretty decent pace given the terrain.
Ran this race with Michael and Christian (two sons) while my
wife walked 2 miles with Brandon (my other son).
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 5.01 | 0.00 | 5.01 |
|
http://connect.garmin.com/activity/234487394
Tue, Oct 16, 2012
12:38 PM
Distance:
|
5.01 mi
|
Time:
|
41:34
|
Avg Pace:
|
8:18 min/mi
|
Elevation Gain:
|
279 ft
|
5.01 miles done at 8:18/mile
and given the 279 feet of elevation can be considered a Tempo run (8:09/mile for five miles). Tough workout. Was going for 8:30-9:30
Easy miles.
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:08:41
|
1
|
106
|
0
|
8:41
|
2
|
0:07:50
|
1
|
0
|
86
|
7:50
|
3
|
0:08:29
|
1
|
61
|
53
|
8:29
|
4
|
0:08:45
|
1
|
87
|
28
|
8:45
|
5
|
0:07:46
|
1
|
20
|
108
|
7:46
|
6
|
:04.1
|
0.01
|
5
|
0
|
8:09
|
Summary
|
0:41:34
|
5.01
|
279
|
274
|
8:18
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 5.00 | 0.00 | 5.00 |
|
http://connect.garmin.com/activity/234487387
Wed, Oct 17, 2012
12:32 PM
Distance:
|
5.00 mi
|
Time:
|
40:31
|
Avg Pace:
|
8:06 min/mi
|
Elevation Gain:
|
251 ft
|
Same run as yesterday and this time the 5 miles was done @
8:06/mile versus the 8:18/mile pace yesterday.
Clearly a tempo run and more so the case given the elevation. Hard to believe that this past weekend I did
a 5K race at 8:00/mile pace and here I
put these hilly 5 miles together at 8:06/mile
pace! Fact of the matter is I believe I
am more skilled at running longer distances.
I have to work my way into a run and with the 5K…there really is no time
to find or ease into your race pace…just got to get there and stay there!
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:08:17
|
1
|
93
|
0
|
8:17
|
2
|
0:07:44
|
1
|
0
|
92
|
7:44
|
3
|
0:08:26
|
1
|
73
|
58
|
8:26
|
4
|
0:08:30
|
1
|
62
|
0
|
8:30
|
5
|
0:07:32
|
1
|
23
|
105
|
7:32
|
6
|
:02.6
|
0
|
0
|
0
|
14:10
|
Summary
|
0:40:31
|
5
|
251
|
255
|
8:06
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
|
http://connect.garmin.com/activity/234756657
Thu, Oct 18, 2012 1:02 PM
Distance:
|
5.01 mi
|
Time:
|
44:02
|
Avg Pace:
|
8:48 min/mi
|
Elevation Gain:
|
284 ft
|
Calories:
|
661 C
|
Did the same 5 mile run as the past two days in a row. This time, did it at Easy 8:48/mile pace. Tues and Wed were Tempo runs.
I am considering running the Woodlands Marathon in Texas
on 3/2/13. 20 Weeks until that date.
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:09:13
|
1
|
86
|
0
|
9:13
|
2
|
0:08:30
|
1
|
18
|
100
|
8:30
|
3
|
0:09:11
|
1
|
67
|
66
|
9:11
|
4
|
0:09:04
|
1
|
88
|
25
|
9:04
|
5
|
0:08:01
|
1
|
25
|
100
|
8:01
|
6
|
:02.3
|
0.01
|
0
|
0
|
6:17
|
Summary
|
0:44:02
|
5.01
|
284
|
291
|
8:48
|
| Comments(3) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 9.01 | 0.00 | 0.00 | 9.01 |
|
http://connect.garmin.com/activity/235291779
Sat, Oct 20, 2012 10:14
AM
Distance:
|
9.01 mi
|
Time:
|
1:16:45
|
Avg Pace:
|
8:31 min/mi
|
Elevation Gain:
|
1,924 ft
|
Calories:
|
1,206 C
|
Long Tempo run would be 80 minutes @ MP. I got these 9 miles done in 77 minutes @ 8:31/mile which is 4 seconds faster than MP. Safe to say another tempo run and Quality
workbout accomplished today!
So far, three Quality workouts this week – all Tempo runs. If I get the six miler in tomorrow at Easy
Pace, then The 30 mile goal for week one is reached along with the three
necessary quality workbouts.
That would be Week 1 of 20 week training schedule if in fact
the 3/2/13 Woodlands, TX
Marathon is a go. I am still undecided
on that.
Of note, the aim was simply to keep all splits in the 8:30s range. All splits 8:30s
range or better (there was an 8:26, 8:28 and 8:18
with the last split, Mile 9, being put together @ 8:18/mile
pace). High consistency throughout the
nine miles…and this is of high importance.
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:08:32
|
1
|
726
|
67
|
8:33
|
2
|
0:08:39
|
1
|
47
|
44
|
8:39
|
3
|
0:08:32
|
1
|
33
|
56
|
8:32
|
4
|
0:08:26
|
1
|
19
|
14
|
8:26
|
5
|
0:08:28
|
1
|
211
|
215
|
8:28
|
6
|
0:08:32
|
1
|
629
|
648
|
8:33
|
7
|
0:08:34
|
1
|
153
|
134
|
8:34
|
8
|
0:08:39
|
1
|
54
|
53
|
8:39
|
9
|
0:08:18
|
1
|
52
|
48
|
8:18
|
10
|
:02.9
|
0.01
|
0
|
0
|
7:39
|
Summary
|
1:16:45
|
9.01
|
1,924
|
1,279
|
8:31
|
| Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.01 | 0.00 | 0.00 | 0.00 | 3.01 |
|
http://connect.garmin.com/activity/235786614
Sun, Oct 21, 2012 2:02
PM
Distance:
|
3.01 mi
|
Time:
|
26:39
|
Avg Pace:
|
8:51 min/mi
|
Elevation Gain:
|
2,660 ft
|
Calories:
|
405 C
|
I planned getting it done at 8:30-9:30/mile
Easy pace. I did the 3 miles at
8:51/mile pace. That works. Did not get the 30 miles in this week but did
hit >27 and that meets my 90% planned mileage requirement. That and the three Quality workbouts this week
makes for a good start. Of note though,
I did plan meeting up with someone and made the trip to the track. He was late.
I hung around for 35 minutes and then left…he showed ten minutes later. So really I would have gotten the six miler in
today. Oh and disregard the elevation gain/loss. Garmin is off as it relates to elevation of late!
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:09:43
|
1
|
2,536
|
3,476
|
9:43
|
2
|
0:08:24
|
1
|
66
|
79
|
8:24
|
3
|
0:08:27
|
1
|
58
|
43
|
8:27
|
4
|
:05.4
|
0.01
|
0
|
0
|
7:02
|
Summary
|
0:26:39
|
3.01
|
2,660
|
3,599
|
8:51
|
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
http://connect.garmin.com/activity/236513622
Tue, Oct 23, 2012 1:40
PM
Distance:
|
4.18 mi
|
Time:
|
36:56
|
Avg Pace:
|
8:50 min/mi
|
Elevation Gain:
|
158 ft
|
Calories:
|
562 C
|
5 Miles done @ Easy 8:50/mile
pace in 44:50. I checked the split at 0.82
miles and noticed it was not registering the data which is why 4.18 reflected
here. I know the route – it is the 5
Mile Rocky Hill route. So I know my
assessment is accurate.
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:09:08
|
1
|
0
|
89
|
9:08
|
2
|
0:08:48
|
1
|
21
|
51
|
8:48
|
3
|
0:09:16
|
1
|
109
|
18
|
9:16
|
4
|
0:08:18
|
1
|
27
|
66
|
8:18
|
5
|
0:01:26
|
0.18
|
0
|
37
|
7:56
|
Summary
|
0:36:56
|
4.18
|
158
|
261
|
8:50
|
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 5.01 | 0.00 | 5.01 |
|
http://connect.garmin.com/activity/237074542
Wed, Oct 24, 2012
1:01 PM
Distance:
|
5.01 mi
|
Time:
|
41:25
|
Avg Pace:
|
8:16 min/mi
|
Elevation Gain:
|
269 ft
|
Calories:
|
674 C
|
A 5 Mile Tempo Run and I was able to go faster today when
compared to yesterday. An excellent
run. A little chilly.
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:08:41
|
1
|
115
|
190
|
8:40
|
2
|
0:07:56
|
1
|
--
|
79
|
7:56
|
3
|
0:08:36
|
1
|
72
|
26
|
8:36
|
4
|
0:08:39
|
1
|
72
|
20
|
8:39
|
5
|
0:07:30
|
1
|
7
|
92
|
7:31
|
6
|
:02.6
|
0.01
|
--
|
0
|
6:34
|
Summary
|
0:41:25
|
5.01
|
269
|
413
|
8:16
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 5.01 | 0.00 | 5.01 |
|
http://connect.garmin.com/activity/237074519
Thu, Oct 25, 2012
12:54 PM
Distance:
|
5.01 mi
|
Time:
|
41:25
|
Avg Pace:
|
8:16 min/mi
|
Elevation Gain:
|
348 ft
|
Calories:
|
667 C
|
Off to a slow start today – or so I thought. Yet this was the exact same 5.01 Mile run as
yesterday. And the run was done at the
exact time as yesterday at the exact 8:16/mile
pace. The time difference for the entire
run is 0.08 seconds! Today’s time is
41:24.88 and time yesterday was 41:24.80.
All splits were within five seconds of yesterday’s splits! I did not intend to run hard today but great
that I got the second Tempo run in for the week. I was actually planning on doing only two
tempo runs this week. As it turns out,
may get three in. We’ll see how I feel
for the ten miler scheduled for Saturday.
I may go for Marathon Pace miles Saturday. That had been the plan anyway.
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:08:45
|
1
|
98
|
0
|
8:45
|
2
|
0:07:55
|
1
|
13
|
104
|
7:55
|
3
|
0:08:38
|
1
|
115
|
106
|
8:38
|
4
|
0:08:34
|
1
|
122
|
23
|
8:34
|
5
|
0:07:30
|
1
|
0
|
117
|
7:30
|
6
|
:03.3
|
0.01
|
0
|
0
|
7:35
|
Summary
|
0:41:25
|
5.01
|
348
|
349
|
8:16
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 5.02 | 0.00 | 0.00 | 5.02 |
|
http://connect.garmin.com/activity/237651057
Sat, Oct 27, 2012 3:44
PM
Distance:
|
5.02 mi
|
Time:
|
42:15
|
Avg Pace:
|
8:25 min/mi
|
Elevation Gain:
|
155 ft
|
Calories:
|
666 C
|
I ran 5.02 miles @ 8:25/mile
pace (Marathon Pace). Last mile the fastest. Good way to end the run. So will have to run ten tomorrow.
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:08:32
|
1
|
103
|
93
|
8:33
|
2
|
0:08:23
|
1
|
23
|
24
|
8:23
|
3
|
0:08:31
|
1
|
5
|
12
|
8:31
|
4
|
0:08:21
|
1
|
24
|
21
|
8:21
|
5
|
0:08:18
|
1
|
0
|
24
|
8:18
|
6
|
:10.4
|
0.02
|
0
|
0
|
7:37
|
Summary
|
0:42:15
|
5.02
|
155
|
173
|
8:25
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
|
http://connect.garmin.com/activity/238087150
Sun, Oct 28, 2012
12:44 PM
Distance:
|
5.00 mi
|
Time:
|
41:53
|
Avg Pace:
|
8:22 min/mi
|
Elevation Gain:
|
262 ft
|
Calories:
|
672 C
|
5 Miles at 8:22/mile (HMP + 13 seconds).
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:08:22
|
1
|
36
|
126
|
8:22
|
2
|
0:08:59
|
1
|
116
|
32
|
8:59
|
3
|
0:08:13
|
1
|
24
|
79
|
8:13
|
4
|
0:07:54
|
1
|
69
|
120
|
7:54
|
5
|
0:08:23
|
1
|
18
|
11
|
8:23
|
6
|
:01.6
|
0
|
0
|
0
|
11:57
|
Summary
|
0:41:53
|
5
|
262
|
367
|
8:22
|
| Comments(1) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.01 | 0.00 | 0.00 | 0.00 | 5.01 |
|
http://connect.garmin.com/activity/239554248
Tue, Oct 30, 2012
9:45 AM
Distance:
|
5.01 mi
|
Time:
|
43:09
|
Avg Pace:
|
8:37 min/mi
|
Elevation Gain:
|
235 ft
|
Calories:
|
673 C
|
5.01 Easy Miles done at 8:37/mile pace in 43:08 at 9:45am.
No work again today due to Storm Sandy.
We have been without power here for 31 hours. Out portion and head winds with Back portion
and tail winds. Simple task negative
splitting the run – but usually is with these five milers anyway.
Today begins Week 3 of Training Schedule.
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:09:01
|
1
|
79
|
157
|
9:01
|
2
|
0:09:09
|
1
|
49
|
38
|
9:09
|
3
|
0:08:57
|
1
|
33
|
0
|
8:57
|
4
|
0:08:01
|
1
|
0
|
46
|
8:01
|
5
|
0:07:57
|
1
|
74
|
68
|
7:57
|
6
|
:03.4
|
0.01
|
0
|
0
|
5:44
|
Summary
|
0:43:09
|
5.01
|
235
|
309
|
8:37
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
|
http://connect.garmin.com/activity/239554243
Wed, Oct 31, 2012
12:57 PM
Distance:
|
5.00 mi
|
Time:
|
42:22
|
Avg Pace:
|
8:28 min/mi
|
Elevation Gain:
|
253 ft
|
Calories:
|
668 C
|
5 Miles done at MP for 8:28/mile in 42:22.40 No Trick or Treaters because no power on this street.
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
1
|
0:09:14
|
1
|
99
|
0
|
9:14
|
2
|
0:07:58
|
1
|
0
|
91
|
7:58
|
3
|
0:08:48
|
1
|
62
|
54
|
8:48
|
4
|
0:08:42
|
1
|
59
|
4
|
8:42
|
5
|
0:07:39
|
1
|
33
|
99
|
7:39
|
6
|
:01.7
|
0
|
0
|
0
|
7:40
|
Summary
|
0:42:22
|
5
|
253
|
248
|
8:28
|
| Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 18.07 | 24.03 | 26.50 | 6.22 | 74.82 |
|
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