PREFONTAINE

Castle Craig Tradition Run

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Location:

Hamden,CT,

Member Since:

Oct 03, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

MY RACE RESULTS ON ATHLINKS

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NOTE TO DOUG

Short-Term Running Goals:

PR for All Race distances - simple enough - right?

Improve VDOT from 42 and get to 43 as proven by Race Result(s) or Time Trial(s).

Long-Term Running Goals:

Qualify for Boston Marathon

Personal:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
480.76	47.15	20.03	5.92	553.86

Wed, Jan 01, 2014

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

Mon, Jan 06, 2014

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

Sun, Jan 12, 2014

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

From Burt on Sun, Jan 12, 2014 at 18:59:39 from 184.98.222.140

Hey PRE. How's it going?

Tue, Jan 14, 2014

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

Sat, Jan 18, 2014

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

Sun, Jan 19, 2014

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

Tue, Jan 21, 2014

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

Sat, Jan 25, 2014

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

Sun, Jan 26, 2014

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 45^th 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

Mon, Jan 27, 2014

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

Tue, Jan 28, 2014

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.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:10:07	1	26	26	10:07
2	0:09:56	1	19	24	9:56
3	0:04:46	0.53	0	21	8:56
Summary	0:24:48	2.53	45	72	9:48

Sat, Feb 01, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.05	0.00	0.00	0.00	11.05

http://connect.garmin.com/activity/438772287

Sat, Feb 1, 2014 6:11 AM

Distance:	11.05 mi
Time:	1:39:52
Avg Pace:	9:02 min/mi
Elevation Gain:	346 ft
Calories:	1,455 C

40 days and 40 nights…Not yet. Almost there. At 36 days without having to buy a pack of cigarettes, light a cigarette, smoke a cigarette. Disgusted with having smoked so long – BUT, crap, missing them. I would love to smoke one. Not going to though. Clearly running is improved.

I ran 11.05 miles with Bob on the Canal Trail today. Got them done @ 9:02/mile AP in 1:39.

Splits from 9:00/mile perspective: +9, -5, +4, -8, +25, + 18, 0, +10, -4, -11, and -9. It’s all good because hitting 9:15s would have been acceptable.

AP dead even at 9:00/mile at 4 mile mark. Lost ground for mile 5 and 6 and was not sure what that was about…falling off pace?? Is Endurance lacking?? Figured I would pick up the pace a bit to make sure I could hold 9-915s. Last three miles in the high eights.

Looks good – couldn’t put together more than a quarter mile on Monday.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:09	1	40	48	9:09
2	0:08:55	1	10	18	8:55
3	0:09:03	1	0	0	9:04
4	0:08:52	1	10	24	8:52
5	0:09:25	1	86	0	9:25
6	0:09:18	1	14	53	9:18
7	0:09:00	1	82	45	9:00
8	0:09:10	1	0	21	9:10
9	0:08:56	1	48	51	8:56
10	0:08:49	1	56	27	8:49
11	0:08:51	1	0	59	8:51
12	:23.5	0.05	0	0	8:19
Summary	1:39:52	11.05	346	346	9:02

Sun, Feb 02, 2014

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/439770580

Sun, Feb 2, 2014 12:19 PM

Distance:	8.01 mi
Time:	1:11:30
Avg Pace:	8:56 min/mi
Elevation Gain:	233 ft
Calories:	1,062 C

Ran 8.01 miles @ 8:56/mile AP in 1:11 on the Canal Trail.

11 yesterday and 8 today is 19 miles for the weekend.

I plan to run 13 next Saturday and 10 next Sunday for 23 weekend miles.

One objective is to get some Back to Back (B2B) Long runs done in an attempt to build endurance.

Another objective: get used to running Long with legs being tired (an asset when racing long distances).

This weekend on the low mileage end of Long. 15+15 or 18+15 or 20+15 with the total weekend miles being in the 30-35 mile range probably more in line with where I need to be. I am not going to do that kind of distance straight out of the gate though.

Today, from 9:00/mile perspective, splits are in seconds +15, -13, -8, -26, +6, +2, +1 -11.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:15	1	71	78	9:15
2	0:08:47	1	0	16	8:47
3	0:08:52	1	9	0	8:52
4	0:08:34	1	0	18	8:34
5	0:09:06	1	74	0	9:06
6	0:09:02	1	0	38	9:02
7	0:09:01	1	70	17	9:01
8	0:08:49	1	8	73	8:49
9	:03.4	0.01	0	0	8:42
Summary	1:11:30	8.01	233	240	8:56

Wed, Feb 05, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.01	0.00	0.00	0.00	4.01

http://connect.garmin.com/activity/441063509

Wed, Feb 5, 2014 12:32 PM

Distance:	4.01 mi
Time:	37:12
Avg Pace:	9:17 min/mi
Elevation Gain:	110 ft
Calories:	532 C

Snow. Day off from work. A quick 4 mile run at 1230 pm @ 9:17/mile AP in 37:12.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:47	1	26	21	9:48
2	0:09:24	1	26	33	9:24
3	0:09:07	1	8	21	9:07
4	0:08:48	1	51	26	8:48
5	:05.7	0.01	--	--	9:06
Summary	0:37:12	4.01	110	101	9:17

Sun, Feb 09, 2014

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/443588831

Sun, Feb 9, 2014 10:47 AM

Distance:	13.01 mi
Time:	1:55:30
Avg Pace:	8:53 min/mi
Elevation Gain:	170 ft
Calories:	1,727 C

I ran 13 miles today (Sunday) @ 8:53/mile AP in 1:55.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:18	1	--	--	9:18
2	0:09:03	1	22	28	9:04
3	0:08:48	1	12	9	8:49
4	0:08:43	1	17	4	8:43
5	0:08:50	1	--	12	8:50
6	0:08:37	1	12	84	8:37
7	0:08:57	1	9	20	8:57
8	0:08:53	1	21	--	8:53
9	0:08:57	1	18	25	8:57
10	0:08:51	1	29	31	8:51
11	0:08:55	1	--	9	8:55
12	0:08:55	1	18	10	8:55
13	0:08:38	1	12	10	8:38
14	:03.3	0.01	--	--	8:19
Summary	1:55:30	13.01	170	243	8:53

Wed, Feb 12, 2014

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/447016668

Wed, Feb 12, 2014 2:07 PM

Distance:	5.01 mi
Time:	43:19
Avg Pace:	8:39 min/mi
Elevation Gain:	159 ft
Calories:	668 C

Was going for Easy miles and with hills. Yet put them together at 8:39/mile AP which is close to Marathon Pace. Good run.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:45	1	45	48	8:45
2	0:09:02	1	62	18	9:02
3	0:08:34	1	22	62	8:34
4	0:08:34	1	--	--	8:34
5	0:08:20	1	30	34	8:20
6	:04.4	0.01	--	--	6:46
Summary	0:43:19	5.01	159	161	8:39

Thu, Feb 13, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.25	0.00	0.00	0.00	3.25

http://connect.garmin.com/activity/447016659

Thu, Feb 13, 2014 4:45 PM

Distance:	3.25 mi
Time:	30:06
Avg Pace:	9:15 min/mi
Elevation Gain:	55 ft
Calories:	428 C

Snowstorm and off from work. Post Nor Easter. They just plowed the street so figured I would get a run done. Pace slowed given the terrain and conditions of the roads. Probably same intensity as the run done yesterday.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:28	1	17	16	9:28
2	0:09:14	1	16	6	9:15
3	0:09:02	1	22	32	9:02
4	0:02:22	0.25	--	14	9:17
Summary	0:30:06	3.25	55	69	9:15

Mon, Feb 17, 2014

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/447016651

Mon, Feb 17, 2014 2:41 PM

Distance:	5.00 mi
Time:	47:06
Avg Pace:	9:25 min/mi
Elevation Gain:	193 ft
Calories:	669 C

I ran slowly today deciding not to push the pace. Back not feeling the best.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:45	1	56	48	9:45
2	0:09:41	1	38	8	9:41
3	0:09:18	1	22	61	9:18
4	0:09:27	1	20	13	9:27
5	0:08:54	1	57	68	8:54
6	:02.0	0	--	--	7:17
Summary	0:47:06	5	193	199	9:25

Comments

From Marc Audet on Thu, Feb 20, 2014 at 19:03:04 from 24.91.57.116

Hi Pat,

Good to seem some entries.

Are you running on Saturday?

-Marc

Sat, Feb 22, 2014

Race: Colchester Half Marathon (13.11 Miles) 02:01:39, Place overall: 358, Place in age division: 61

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.11	0.00	0.00	0.00	13.11

http://connect.garmin.com/activity/453518708

Sat, Feb 22, 2014 10:04 AM

Distance:	13.11 mi
Time:	2:01:10
Avg Pace:	9:15 min/mi
Elevation Gain:	766 ft
Calories:	1,697 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	08:20.0	1	31	30	8:20
2	09:17.9	1	91	51	9:18
3	09:06.2	1	64	10	9:06
4	08:41.9	1	41	77	8:42
5	08:59.1	1	--	50	8:59
6	09:25.8	1	45	91	9:26
7	09:49.0	1	84	50	9:49
8	10:25.8	1	120	79	10:26
9	08:54.1	1	21	26	8:54
10	08:36.8	1	--	197	8:37
11	08:48.2	1	28	56	8:48
12	10:09.5	1	109	32	10:10
13	09:38.7	1	133	29	9:39
14	:57.5	0.11	--	--	8:35
Summary	01:10.3	13.11	766	778	9:15

Colchester Half Marathon

                     USA/TF Course Cert. CT12001JHP

                           Colchester, CT USA

                          2/22/2014 - 10:00 AM

                          Weather: Sunny - 50's

                  Results by: The Last Mile Racing LLC.

                        www.thelastmileracing.com

                   Timed using MyLaps Bib tag System

                   email: timing@thelastmileracing.com

================================================================================================

                      ***** Official Results *****

================================================================================================

            ********* Results in order of Net time **********

  The DIV Column is your place in your age group or division for Awards

Place No.   Name                S Div/Tot  Sex/Tot  Div   Age Nettime    Pace  Guntime    Pace  City               St

===== ===== =================== = ======== ======== ===== === ========== ===== ========== ===== ================== ==

   1   395 Jeffrey Wadecki     M   1/75     1/326  M3039  30 1:12:01.43  5:30 1:12:01.44  5:30 Ledyard            CT

   2   466 Chris Rosenberg     M   1/41     2/326  M2029  23 1:14:21.47  5:41 1:14:21.48  5:41 Old Saybrook       CT

   3    10 Garrett Ash         M   2/75     3/326  M3039  30 1:17:08.00  5:54 1:17:08.01  5:54 Manchester         CT

   4    18 Spyros Barres       M   1/78     4/326  M5059  51 1:17:08.68  5:54 1:17:09.23  5:54 Mystic             CT

205    23 Robin Beauregard    F  13/58    41/204  F4049  47 1:49:50.61  8:24 1:49:59.62  8:24 Hebron             CT

232    11 Marc Audet          M  41/78   183/326  M5059  55 1:51:59.58  8:33 1:52:18.76  8:35 Hamden             CT

358   205 Patrick Kearney     M  61/78   261/326  M5059  51 2:01:39.46  9:18 2:01:49.84  9:18 Hamden             CT

527   326 Ed Root             M  25/25   326/326  M6069  68 3:22:28.96 15:28 3:22:31.79 15:28 Old Saybrook       CT

 528   377 Cynthia Tanzi       F   6/6    202/204  F6069  60 3:23:53.16 15:34 3:23:53.16 15:34 Lincoln            RI

 529   175 Andrea Herrmann     F  71/71   203/204  F3039  37 3:24:14.22 15:36 3:24:14.22 15:36 Warwick            RI

Sat, Mar 01, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	4.01	0.00	0.00	4.01

http://connect.garmin.com/activity/453518698

Sat, Mar 1, 2014 12:54 PM

Distance:	4.01 mi
Time:	34:01
Avg Pace:	8:28 min/mi
Elevation Gain:	60 ft
Calories:	530 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:40	1	12	14	8:40
2	0:08:17	1	8	5	8:18
3	0:08:26	1	21	16	8:26
4	0:08:31	1	18	19	8:31
5	:06.2	0.01	--	--	7:25
Summary	0:34:01	4.01	60	53	8:28

Sun, Mar 02, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	4.01	0.00	0.00	4.01

http://connect.garmin.com/activity/454179704

Sun, Mar 2, 2014 11:35 AM

Distance:	4.01 mi
Time:	33:43
Avg Pace:	8:24 min/mi
Elevation Gain:	171 ft
Calories:	527 C

Split	Time	Moving Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:29	8:27	1	85	62	8:29
2	0:08:26	8:25	1	46	23	8:26
3	0:08:25	8:27	1	20	26	8:25
4	0:08:19	8:18	1	13	39	8:19
5	:05.2	:05	0.01	0	--	8:05
Summary	0:33:43	33:42.0	4.01	171	157	8:24

Tue, Mar 04, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	5.07	0.00	0.00	5.07

http://connect.garmin.com/activity/455347664

Tue, Mar 4, 2014 5:57 PM

Distance:	5.07 mi
Time:	43:03
Avg Pace:	8:29 min/mi
Elevation Gain:	64 ft
Calories:	687 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:19	1	17	10	8:19
2	0:08:44	1	17	2	8:44
3	0:08:35	1	16	13	8:35
4	0:08:29	1	--	17	8:29
5	0:08:20	1	14	14	8:20
6	:36.8	0.07	--	--	8:19
Summary	0:43:03	5.07	64	57	8:29

Wed, Mar 05, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	4.01	0.00	0.00	4.01

http://connect.garmin.com/activity/455859962

Wed, Mar 5, 2014 2:06 PM

Distance:	4.01 mi
Time:	33:36
Avg Pace:	8:23 min/mi
Elevation Gain:	170 ft
Calories:	528 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:22	1	40	55	8:22
2	0:08:39	1	79	23	8:39
3	0:08:06	1	16	61	8:06
4	0:08:27	1	35	--	8:27
5	:02.6	0.01	--	--	7:17
Summary	0:33:36	4.01	170	139	8:23

Comments

From Marc Audet on Wed, Mar 19, 2014 at 16:01:48 from 24.91.57.116

Hi Pat,

Good to see your entries, I just updated

my own blog so we can compare notes!

Talk to you soon,

Marc

From ACorn on Sat, Mar 29, 2014 at 10:08:34 from 75.169.59.173

I got your email about a week ago and sent you a reply. Hope all is well!

From RobM on Tue, Apr 08, 2014 at 17:36:33 from 129.123.197.35

Hey, haven't seen you post anything for a while...although I don't post much, your blog is one I like to look at sometimes. Hope you are doing ok.

From PRE on Sun, Apr 20, 2014 at 12:28:09 from 99.50.213.11

Marc, I'll have to check out your blog. I am updating my entries in the Prefontaine site now. Not much to report though; been going light on the running of late. Really have to get back into it. Maybe we can set some weekend runs up.

ACorn, Man I have not checked my emails in forever. But I am going to go look for that email. REALLY GLAD TO HEAR FROM YOU!! Happy Easter (if you celebrate Easter) to you and your family.

Rob M. Hey thanks! Got a little away from running. Just now starting to think about what races I want to do this year. NY Marathon is the only one I have scheduled for Nov 2, 2014. I need to identify some to get me back on track with the training I think!!

Sat, Mar 08, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	5.28	0.00	0.00	5.28

Wed, Mar 12, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.12	0.00	0.00	0.00	4.12

Wed, Apr 02, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.01	2.00	0.00	0.00	5.01

Thu, Apr 03, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.01	0.00	0.00	0.00	4.01

Sat, Apr 05, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.52	0.00	0.00	0.00	7.52

Sun, Apr 20, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.25	0.00	0.00	0.00	1.25

I have not got a lot of running in of late. Planning on changing that and getting back into it. Will schedule some races. And then outline training schedules for the races.

http://connect.garmin.com/activity/472535231

Sat, Mar 8, 2014 12:12 PM

Distance:	5.28 mi
Time:	45:11
Avg Pace:	8:34 min/mi
Elevation Gain:	184 ft
Calories:	702 C

http://connect.garmin.com/activity/472535195

Wed, Mar 12, 2014 12:02 PM

Distance:	4.12 mi
Time:	38:43
Avg Pace:	9:23 min/mi
Elevation Gain:	269 ft
Calories:	539 C

http://connect.garmin.com/activity/472535159

Wed, Apr 2, 2014 6:47 PM

Distance:	5.01 mi
Time:	44:46
Avg Pace:	8:56 min/mi
Elevation Gain:	112 ft
Calories:	669 C

http://connect.garmin.com/activity/473029868

Thu, Apr 3, 2014 12:22 PM

Distance:	4.01 mi
Time:	35:11
Avg Pace:	8:47 min/mi
Elevation Gain:	190 ft
Calories:	535 C

http://connect.garmin.com/activity/483665316

Sat, Apr 5, 2014 11:30 AM

Distance:	7.52 mi
Time:	1:14:11
Avg Pace:	9:52 min/mi
Elevation Gain:	256 ft
Calories:	1,000 C

http://connect.garmin.com/activity/483665300

Sun, Apr 20, 2014 1:47 PM

Distance:	1.25 mi
Time:	10:36
Avg Pace:	8:29 min/mi
Elevation Gain:	46 ft
Calories:	164 C

Comments

From ACorn on Sun, Apr 20, 2014 at 13:46:51 from 75.169.59.173

Welcome back! I'm a couple of weeks into my return too.

Mon, Apr 21, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	0.00	0.00	0.00	2.00

2 miles at 8:49 AP

Tue, Apr 22, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	3.00	0.00	0.00	3.00

3 miles at 8:33 AP.

Wed, Apr 23, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	2.23	0.00	0.00	2.23

2.23 miles at 8:19 AP.

Fri, Apr 25, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	0.00	0.00	0.00	4.00

4 miles at 8:56 AP.

Sun, Apr 27, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

April 27^th and 192 Miles this year (that is not a lot).

Last 7 Days: Just taking it easy and getting some Easy Miles in there. Ran 16 Miles and trying to keep the paces within the 8:30-9:00 average pace range.

I did not run Cheshire Half Marathon today as I am not in race shape at this point. I will increase the mileage and get Base miles done during May. June I’ll begin a four week training regime in preparation for a Mile Race on July 10^th.

2 miles at 8:49 AP

3 miles at 8:33 AP

2.23 miles at 8:19 AP

0 miles

4 miles at 8:56 AP

0 miles

5 miles at 8:44 AP

http://connect.garmin.com/activity/488614390

Mon, Apr 21, 2014 6:38 PM

Distance:	2.00 mi
Time:	17:38
Avg Pace:	8:49 min/mi
Elevation Gain:	64 ft
Calories:	272 C

http://connect.garmin.com/activity/488614376

Tue, Apr 22, 2014 6:13 PM

Distance:	3.00 mi
Time:	25:38
Avg Pace:	8:33 min/mi
Elevation Gain:	98 ft
Calories:	413 C

http://connect.garmin.com/activity/488614362

Wed, Apr 23, 2014 4:52 PM

Distance:	2.23 mi
Time:	18:33
Avg Pace:	8:19 min/mi
Elevation Gain:	32 ft
Calories:	298 C

http://connect.garmin.com/activity/488614349

Fri, Apr 25, 2014 12:38 PM

Distance:	4.00 mi
Time:	35:46
Avg Pace:	8:56 min/mi
Elevation Gain:	134 ft
Calories:	538 C

http://connect.garmin.com/activity/488614338

Sun, Apr 27, 2014 9:36 AM

Distance:	5.00 mi
Time:	43:42
Avg Pace:	8:44 min/mi
Elevation Gain:	99 ft
Calories:	658 C

Mon, Apr 28, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.01	0.00	0.00	0.00	2.01

http://connect.garmin.com/activity/507158579

Mon, Apr 28, 2014 12:30 PM

Distance:	2.01 mi
Time:	18:40
Avg Pace:	9:18 min/mi
Elevation Gain:	72 ft
Calories:	266 C

Mon, May 05, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.25	0.00	0.00	0.00	3.25

http://connect.garmin.com/activity/507158570

Mon, May 5, 2014 12:14 PM

Distance:	3.25 mi
Time:	28:56
Avg Pace:	8:54 min/mi
Elevation Gain:	103 ft
Calories:	436 C

Sun, May 25, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.06	0.00	0.00	0.00	4.06

http://connect.garmin.com/activity/507158563

Sun, May 25, 2014 10:06 AM

Distance:	4.06 mi
Time:	36:15
Avg Pace:	8:56 min/mi
Elevation Gain:	77 ft
Calories:	537 C

Mon, May 26, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.08	0.00	0.00	0.00	4.08

http://connect.garmin.com/activity/507799410

Mon, May 26, 2014 11:56 AM

Distance:	4.08 mi
Time:	37:06
Avg Pace:	9:06 min/mi
Elevation Gain:	44 ft
Calories:	530 C

Tue, May 27, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.42	0.00	0.00	0.00	3.42

http://connect.garmin.com/activity/511925182

Tue, May 27, 2014 12:34 PM

Distance:	3.42 mi
Time:	30:36
Avg Pace:	8:57 min/mi
Elevation Gain:	95 ft
Calories:	445 C

Sat, May 31, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.10	0.00	0.00	0.00	5.10

http://connect.garmin.com/activity/511925149

Sat, May 31, 2014 1:48 PM

Distance:	5.10 mi
Time:	47:13
Avg Pace:	9:15 min/mi
Elevation Gain:	212 ft
Calories:	674 C

Sun, Jun 01, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.13	0.00	0.00	0.00	6.13

http://connect.garmin.com/activity/511925114

Sun, Jun 1, 2014 9:40 AM

Distance:	6.13 mi
Time:	56:23
Avg Pace:	9:12 min/mi
Elevation Gain:	224 ft
Calories:	808 C

Mon, Jun 02, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	0.00	0.00	0.00	2.00

http://connect.garmin.com/activity/528669868

Mon, Jun 2, 2014 12:12 PM

Distance:	2.00 mi
Time:	18:02
Avg Pace:	9:00 min/mi
Elevation Gain:	62 ft
Calories:	267 C

Sat, Jun 07, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.15	0.00	0.00	0.00	4.15

http://connect.garmin.com/activity/528669862

Sat, Jun 7, 2014 1:36 PM

Just taking it easy and getting some miles done with no concern about pacing.

Distance:	4.15 mi
Time:	40:10
Avg Pace:	9:41 min/mi
Elevation Gain:	175 ft
Calories:	543 C

Sun, Jun 08, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.13	0.00	0.00	0.00	6.13

http://connect.garmin.com/activity/528669856

Sun, Jun 8, 2014 4:25 PM

Distance:	6.13 mi
Time:	59:45
Avg Pace:	9:44 min/mi
Elevation Gain:	214 ft
Calories:	821 C

Tue, Jun 10, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	0.00	0.00	3.00

http://connect.garmin.com/activity/528669852

Tue, Jun 10, 2014 12:48 PM

Distance:	3.00 mi
Time:	28:43
Avg Pace:	9:34 min/mi
Elevation Gain:	80 ft
Calories:	401 C

Wed, Jun 11, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.86	0.00	0.00	0.00	3.86

http://connect.garmin.com/activity/528669850

Wed, Jun 11, 2014 1:14 PM

Distance:	3.86 mi
Time:	35:27
Avg Pace:	9:12 min/mi
Elevation Gain:	145 ft
Calories:	522 C

Sat, Jun 14, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.26	0.00	0.00	0.00	4.26

http://connect.garmin.com/activity/528669844

Sat, Jun 14, 2014 11:28 AM

Distance:	4.26 mi
Time:	40:10
Avg Pace:	9:25 min/mi
Elevation Gain:	160 ft
Calories:	562 C

Sat, Jun 21, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.15	0.00	0.00	0.00	4.15

http://connect.garmin.com/activity/528669842

Sat, Jun 21, 2014 12:54 PM

Just trying to keep splits between 9 and 9:15 AP

Distance:	4.15 mi
Time:	37:37
Avg Pace:	9:04 min/mi
Elevation Gain:	86 ft
Calories:	547 C

Sun, Jun 22, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.58	0.00	0.00	0.00	1.58

http://connect.garmin.com/activity/528669837

Sun, Jun 22, 2014 5:14 PM

Distance:	1.58 mi
Time:	14:04
Avg Pace:	8:54 min/mi
Elevation Gain:	9 ft
Calories:	218 C

Mon, Jun 23, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.15	0.00	0.00	0.00	2.15

http://connect.garmin.com/activity/528669832

Mon, Jun 23, 2014 11:15 AM

Distance:	2.15 mi
Time:	18:45
Avg Pace:	8:44 min/mi
Elevation Gain:	65 ft
Calories:	286 C

Wed, Jun 25, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.90	0.00	0.00	0.34	2.24

http://connect.garmin.com/activity/528669827

Wed, Jun 25, 2014 11:18 AM

I only ran 253 miles this year. I usually hit around 1200 miles a year so am way below what I usually run. I have been picking up the mileage past four weeks getting about 50 miles done.

Today the plan was to do 3x800. Only got .16, 0.10 and 0.08 done at 7:16, 6:51 and 7:10 respectively (needed to hit 6:30). Next time try for ¼ mile repeats at 6:30 pace. Increase from there. Need to build the speed. Not there yet. Did the Bleachers; 48 steps x 4 at 13.63, 13.46, 13.28 and 13.85. There was a football player who did the steps at 9.63.

0.34 VO2 Max and 1.9 Easy miles.

Distance:	2.24 mi
Time:	19:22
Avg Pace:	8:38 min/mi
Elevation Gain:	18 ft
Calories:	299 C

Split	Time	Distance	Avg Pace
1	0:08:45	1	8:45
2	0:01:10	0.16	7:16
3	0:03:16	0.36	9:04
4	:40.4	0.1	6:51
5	0:03:43	0.41	9:00
6	:36.3	0.08	7:10
7	0:01:11	0.12	9:30
8	:02.6	0	9:41
Summary	0:19:22	2.24	8:38

Thu, Jun 26, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.42	0.00	0.00	0.00	5.42

http://connect.garmin.com/activity/528972608

Thu, Jun 26, 2014 10:14 AM

Going for 9:10 AP and splits very consistent.

Distance:	5.42 mi
Time:	49:17
Avg Pace:	9:06 min/mi
Elevation Gain:	94 ft
Calories:	711 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:21	1	27	35	9:21
2	0:08:56	1	--	9	8:56
3	0:09:03	1	21	33	9:04
4	0:09:06	1	32	17	9:06
5	0:09:04	1	15	24	9:04
6	0:03:47	0.42	--	--	9:04
Summary	0:49:17	5.42	94	118	9:06

Sat, Jun 28, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.57	0.00	0.00	0.00	3.57

http://connect.garmin.com/activity/531412259

Sat, Jun 28, 2014 8:20 AM

Distance:	3.57 mi
Time:	32:49
Avg Pace:	9:12 min/mi
Elevation Gain:	46 ft
Calories:	473 C

Sun, Jun 29, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.44	3.34	0.00	0.00	5.78

Did a double today. 2.44 miles this morning. Also ran 3.34 miles with Christian (son) at 5:30 pm at 8:41 AP.

From tonight:

http://connect.garmin.com/activity/531412220

Sun, Jun 29, 2014 5:32 PM

Distance:	3.34 mi
Time:	29:00
Avg Pace:	8:41 min/mi
Elevation Gain:	72 ft
Calories:	458 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:14	1	24	28	9:14
2	0:08:27	1	25	24	8:27
3	0:08:27	1	23	22	8:27
4	0:02:52	0.34	--	26	8:24
Summary	0:29:00	3.34	72	100	8:41

From this morning:

http://connect.garmin.com/activity/531412247

Sun, Jun 29, 2014 8:42 AM

Distance:	2.44 mi
Time:	22:08
Avg Pace:	9:04 min/mi
Elevation Gain:	34 ft
Calories:	324 C

Sat, Jul 05, 2014

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.

Sun, Jul 06, 2014

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.

Mon, Jul 07, 2014

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

From Burt on Mon, Jul 07, 2014 at 17:42:11 from 97.117.232.16

Yes, we will see. Good luck.

Thu, Jul 10, 2014

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.

Sat, Jul 12, 2014

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.

Sun, Jul 13, 2014

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.

Tue, Jul 15, 2014

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

Distance:	3.64 mi
Time:	36:04
Avg Pace:	9:55 min/mi
Elevation Gain:	7 ft
Calories:	489 C

Split	Time	Distance	Avg Pace
1	0:08:53	1	8:53
2	0:01:08	0.13	8:48
3	0:02:08	0.28	7:37
4	0:01:52	0.11	17:22
5	0:02:23	0.33	7:20
6	0:02:06	0.12	17:01
7	0:02:23	0.32	7:27
8	0:02:07	0.12	17:45
9	0:02:09	0.28	7:46
10	0:01:51	0.1	17:47
11	0:01:31	0.19	7:48
12	0:01:59	0.11	17:33
13	0:02:08	0.28	7:45
14	0:02:12	0.12	17:40
15	0:01:06	0.14	8:03
16	:06.0	0.01	14:26
Summary	0:36:04	3.64	9:55

Thu, Jul 17, 2014

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.

Distance:	4.50 mi
Time:	40:45
Avg Pace:	9:04 min/mi
Elevation Gain:	185 ft
Calories:	626 C

Elevation Gain:	185 ft
Elevation Loss:	174 ft
Min Elevation:	102 ft
Max Elevation:	162 ft

Sat, Jul 19, 2014

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

Distance:	7.57 mi
Time:	1:06:57
Avg Pace:	8:51 min/mi
Elevation Gain:	293 ft
Calories:	1,001 C

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.

Tue, Jul 22, 2014

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.

Distance:	6.18 mi
Time:	58:00
Avg Pace:	9:23 min/mi
Elevation Gain:	22 ft
Calories:	842 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:44	1	9	--	9:44
2	0:09:24	1	--	9	9:24
3	0:09:23	1	--	--	9:23
4	0:09:23	1	7	--	9:23
5	0:09:15	1	6	6	9:15
6	0:09:12	1	--	7	9:12
7	0:01:39	0.18	--	--	8:58
Summary	0:58:00	6.18	22	22	9:23

Thu, Jul 24, 2014

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.

Distance:	8.02 mi
Time:	1:18:09
Avg Pace:	9:45 min/mi
Elevation Gain:	32 ft
Calories:	1,061 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:10:21	1	8	--	10:21
2	0:09:55	1	7	8	9:56
3	0:09:50	1	--	--	9:50
4	0:09:45	1	--	--	9:46
5	0:09:34	1	2	7	9:34
6	0:09:35	1	8	7	9:35
7	0:09:32	1	--	--	9:32
8	0:09:29	1	7	9	9:29
9	:07.1	0.02	--	--	6:56
Summary	1:18:09	8.02	32	31	9:45

Comments

From Burt on Mon, Jul 28, 2014 at 10:21:25 from 71.223.39.43

Nice job.

Sun, Jul 27, 2014

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

Distance:	10.10 mi
Time:	1:35:11
Avg Pace:	9:25 min/mi
Elevation Gain:	375 ft
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	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.

Tue, Jul 29, 2014

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

Thu, Jul 31, 2014

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.

Sat, Aug 02, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

http://connect.garmin.com/modern/activity/558286124

Sat, Aug 2, 2014 2:15 PM

Distance:	8.00 mi
Time:	1:11:43
Avg Pace:	8:58 min/mi
Elevation Gain:	277 ft
Calories:	1,082 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:04	1	43	79	9:04
2	0:08:41	1	51	54	8:41
3	0:08:29	1	35	48	8:29
4	0:08:36	1	23	14	8:36
5	0:09:13	1	24	28	9:13
6	0:09:13	1	39	19	9:13
7	0:08:51	1	30	49	8:52
8	0:09:33	1	32	27	9:34
9	:02.1	0	--	--	11:55
Summary	1:11:43	8	277	318	8:58

916F070

got 8 miles done at 8:58/mile. To NH Green via Waite and Whitney at 2:15pm. hr and 11 minutes. Good run. Still not 13 though.

Sun, Aug 03, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.83	0.00	0.00	0.00	6.83

http://connect.garmin.com/modern/activity/558286133

Sun, Aug 3, 2014 11:49 AM

Distance:	6.83 mi
Time:	1:04:35
Avg Pace:	9:27 min/mi
Elevation Gain:	156 ft
Calories:	930 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:58	1	19	43	9:58
2	0:09:47	1	35	24	9:47
3	0:09:32	1	--	20	9:32
4	0:09:21	1	19	18	9:21
5	0:09:12	1	20	10	9:12
6	0:09:02	1	19	35	9:02
7	0:07:42	0.83	43	8	9:15
Summary	1:04:35	6.83	156	158	9:27

917F071 Canal Trail

Maybe I should get back to the Canal Trail for the longer runs that are soon to be coming. Got 6.83 miles done at 9:27 AP in 1:04. A progressive run with the splits being around 10, 9:50, 9:40, 9:30, 9:20, 9:10, 9:00.

The plan was to do 13 and end the progression run at 8:00/mile for the last mile split. Ah...again..did not stick to the 13. Taking a while here getting the miles up. A work in progress.

Third solid week of running and have not missed any scheduled runs. Had to cut them short though - some of them - due not being fit enough to carry them off. Am monitoring closely what I am accomplishing and making sure I am staying on track with the training regime. Not lazy here - just working on getting fitter.

Tue, Aug 05, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.29	0.00	0.00	0.00	4.29

http://connect.garmin.com/modern/activity/558286175

Tue, Aug 5, 2014 2:09 PM

Distance:	4.29 mi
Time:	40:33
Avg Pace:	9:28 min/mi
Elevation Gain:	154 ft
Calories:	589 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	09:19.3	1	20	36	9:19
2	09:36.5	1	85	7	9:37
3	09:31.1	1	33	98	9:31
4	09:24.1	1	10	49	9:24
5	02:42.4	0.29	--	13	9:25
Summary	40:33.4	4.29	154	213	9:28

Sat, Aug 09, 2014

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/modern/activity/561048093

Sat, Aug 9, 2014 12:14 PM

Distance:	13.01 mi
Time:	1:57:14
Avg Pace:	9:01 min/mi
Elevation Gain:	408 ft
Calories:	1,758 C

FINALLY: Got a 13 miler done at 9:00 AP. Been running minimal miles this year but have been focusing for four weeks on turning that around.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:56	1	64	--	8:56
2	0:08:46	1	18	53	8:46
3	0:08:51	1	48	19	8:51
4	0:08:52	1	30	31	8:53
5	0:08:50	1	8	45	8:50
6	0:08:53	1	42	17	8:53
7	0:08:56	1	30	38	8:56
8	0:08:56	1	29	33	8:56
9	0:09:00	1	45	13	9:00
10	0:09:30	1	10	30	9:30
11	0:09:13	1	32	21	9:14
12	0:09:14	1	53	45	9:15
13	0:09:13	1	--	56	9:13
14	:02.1	0.01	--	--	6:38
Summary	1:57:14	13.01	408	401	9:01

Comments

From Burt on Tue, Aug 12, 2014 at 10:20:53 from 184.101.121.216

Wow, that's great! I couldn't do that.

Sun, Aug 17, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

http://connect.garmin.com/modern/activity/568494040

Sun, Aug 17, 2014 3:22 PM

Distance:	10.00 mi
Time:	1:29:40
Avg Pace:	8:58 min/mi
Elevation Gain:	275 ft
Calories:	1,348 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:05	1	63	--	9:05
2	0:09:07	1	--	38	9:07
3	0:08:59	1	50	17	9:00
4	0:08:55	1	--	41	8:55
5	0:09:06	1	32	13	9:06
6	0:08:59	1	24	27	8:59
7	0:08:58	1	31	17	8:58
8	0:08:48	1	15	27	8:48
9	0:08:58	1	52	19	8:58
10	0:08:42	1	8	70	8:42
11	:04.6	0	--	--	28:27:00
Summary	1:29:40	10	275	268	8:58

Fri, Aug 22, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.83	0.00	0.00	0.00	5.83

http://connect.garmin.com/modern/activity/572154082

Fri, Aug 22, 2014 10:45 AM

Distance:	5.83 mi
Time:	50:46
Avg Pace:	8:43 min/mi
Elevation Gain:	166 ft
Calories:	790 C

The goal was to hold 8:45 AP. Plan is to increase the distance of the runs and hold pace in the 8:40s range (not for the long runs on weekends).

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:58	1	32	27	8:58
2	0:08:43	1	64	--	8:43
3	0:08:41	1	--	38	8:41
4	0:08:44	1	51	21	8:44
5	0:08:37	1	9	53	8:37
6	0:07:04	0.83	10	46	8:33
Summary	0:50:46	5.83	166	185	8:43

Sat, Aug 23, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.38	0.00	0.00	0.00	4.38

http://connect.garmin.com/modern/activity/572154087

Sat, Aug 23, 2014 1:27 PM

Distance:	4.38 mi
Time:	38:16
Avg Pace:	8:44 min/mi
Elevation Gain:	152 ft
Calories:	588 C

Another run in the 8:40s range. Tomorrow ends the 6^th week of an 18 week training program for the NYM. I am doing pretty well with the program given that prior to the program start, only 283 miles for the year. I have picked up the mileage, the paces, and gotten better with the intervals and tempo runs. Figuring I can now put together the prescribed workouts for week 7 through 18 (types of runs and at correct paces for prescribed distances).

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:43	1	64	--	8:43
2	0:08:36	1	17	41	8:36
3	0:08:46	1	37	32	8:46
4	0:08:57	1	33	--	8:57
5	0:03:15	0.38	--	24	8:25
Summary	0:38:16	4.38	152	98	8:44

Comments

From flatlander on Sun, Aug 24, 2014 at 06:31:58 from 76.31.29.220

Good to see you getting ready for a race again, organized as always! Has the weather broken there yet? I seem to recall that it gets a lot cooler there after the second week of August.

From PRE on Sun, Aug 24, 2014 at 19:43:48 from 32.210.47.141

Not yet. But we have had a pretty decent summer - no heat waves or overly hot days this summer. Admittedly though, I at times walk around with a sweatshirt while indoors because the central air is running fine.

Sun, Aug 24, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.68	0.00	0.00	0.00	13.68

http://connect.garmin.com/modern/activity/573218870

Sun, Aug 24, 2014 2:33 PM

Distance:	10.57 mi
Time:	1:37:42
Avg Pace:	9:15 min/mi
Elevation Gain:	276 ft
Calories:	1,415 C

The plan was to put together a 15 miler at 9:15 AP. Well got 11 done on pace and then took a 28 minute break and then did 3 miles at 9:53 AP. Total miles 14. So I cut the 15 miler short by 4 miles. Maybe the two workouts yesterday and the day before at 8:43 mile AP (faster than I have been running of late) made today difficult. It’s all good. I ran 24 miles this past three days and that in and of itself is a pretty big deal. Just working on getting my fitness back these past six weeks. I am feeling good about the workouts I have done these past six weeks!!

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:41	1	65	--	9:41
2	0:09:03	1	11	44	9:03
3	0:09:05	1	41	25	9:05
4	0:08:58	1	9	42	8:58
5	0:09:06	1	29	--	9:06
6	0:09:12	1	16	17	9:12
7	0:09:02	1	32	9	9:02
8	0:09:11	1	13	24	9:11
9	0:09:51	1	26	26	9:51
10	0:09:23	1	8	29	9:23
11	0:05:10	0.57	24	16	9:05
Summary	1:37:42	10.57	276	232	9:15

http://connect.garmin.com/modern/activity/573218886

Sun, Aug 24, 2014 4:38 PM

Distance:	3.11 mi
Time:	30:46
Avg Pace:	9:53 min/mi
Elevation Gain:	77 ft
Calories:	419 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:10:10	1	31	20	10:11
2	0:09:53	1	12	36	9:53
3	0:09:35	1	34	59	9:35
4	0:01:08	0.11	--	--	9:54
Summary	0:30:46	3.11	77	115	9:53

Tue, Aug 26, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.02	0.00	0.00	0.00	3.02

http://connect.garmin.com/modern/activity/576689354

Tue, Aug 26, 2014 10:57 AM

Distance:	3.02 mi
Time:	28:21
Avg Pace:	9:23 min/mi
Elevation Gain:	119 ft
Calories:	413 C

A 3 mile run @ 9:23 AP. Recovery run following the 14 miles done couple days ago. Figured I would take it easy today.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:25	1	--	53	9:25
2	0:09:29	1	94	33	9:29
3	0:09:16	1	25	46	9:16
4	:10.2	0.02	--	--	8:33
Summary	0:28:21	3.02	119	133	9:23

Wed, Aug 27, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

http://connect.garmin.com/modern/activity/576689367

Wed, Aug 27, 2014 8:52 AM

Distance:	8.00 mi
Time:	1:12:31
Avg Pace:	9:04 min/mi
Elevation Gain:	269 ft
Calories:	1,066 C

8 miles done at 9:04 AP with the last 2 miles being @ 8:45 AP.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:20	1	62	--	9:21
2	0:08:55	1	21	44	8:55
3	0:09:10	1	43	36	9:10
4	0:09:00	1	7	42	9:00
5	0:09:19	1	51	13	9:20
6	0:09:14	1	29	27	9:14
7	0:08:47	1	35	43	8:47
8	0:08:43	1	20	58	8:43
9	:02.9	0	--	--	0
Summary	1:12:31	8	269	263	9:04

Thu, Aug 28, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.78	0.00	0.00	0.00	3.78

http://connect.garmin.com/modern/activity/577346669

Thu, Aug 28, 2014 6:04 PM

Distance:	3.78 mi
Time:	33:42
Avg Pace:	8:55 min/mi
Elevation Gain:	82 ft
Calories:	500 C

A quick 4 miles at 8:55 AP. NHRR 20 K race slotted for Monday, Labor Day. Gulf Beach Half Marathon two weeks after that.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:05	1	--	--	9:05
2	0:08:58	1	41	34	8:58
3	0:08:45	1	20	25	8:45
4	0:06:54	0.78	22	19	8:53
Summary	0:33:42	3.78	82	78	8:55

Mon, Sep 01, 2014

Race: New Haven Road Race 20K (12.44 Miles) 01:55:40, Place overall: 799, Place in age division: 81

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	12.57	0.00	12.57

http://connect.garmin.com/modern/activity/581495564

Mon, Sep 1, 2014 8:41 AM

Distance:	12.57 mi
Time:	1:55:43
Avg Pace:	9:12 min/mi
Elevation Gain:	399 ft
Calories:	1,678 C

I ran the New Haven Road Race 20K today.  Christian ran the 5K and so did Margie.  
Robin came in 7:16 ahead of me.  
She ran it in 1:48 and I did it in 1:55.  
Per Garmin, pace 9:12 (12.57 vs 12.44 miles).  
My official pace will be (Net) 9:15 AP.  Hot.  Humid. Tough race.  
Decent result given the conditions and training.  
I figured Christian would get between 7:50 and 7:59 AP for the 5K and he got 8:15 AP. 
Heat factor.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:09	1	32	21	8:09
2	0:08:23	1	34	19	8:23
3	0:08:52	1	41	47	8:52
4	0:08:52	1	39	40	8:53
5	0:09:00	1	14	46	9:00
6	0:09:20	1	49	30	9:20
7	0:09:44	1	18	24	9:44
8	0:09:28	1	--	24	9:28
9	0:10:12	1	52	--	10:12
10	0:10:02	1	62	64	10:03
11	0:09:21	1	33	45	9:21
12	0:09:16	1	24	17	9:16
13	0:05:05	0.57	2	20	8:55
Summary	1:55:43	12.57	399	396	9:12

NEW HAVEN 20K ROAD RACE  September 1, 2014

            USA Men's & Women's 20k National Championship Races

               CHRONOTRACK Timing by: SUPERRACESYSTEMS.COM

Place Div No.   Last Name              First Name      Age Sex City               Div    Nettime   10ksplit Time    Pace

===== === ===== ====================== =============== === === ================== ====== ========= ======== ======= =====

    1   1    21 Mecheso                Girma            26 M   West Chester       M20-29 1:01:25     30:38  1:01:26  4:57

    2   2    17 Landry                 Christo          28 M   Bainbridge Island  M20-29 1:01:27     30:39  1:01:27  4:57

    3   3    19 Puskedra               Luke             24 M   Ogden              M20-29 1:01:32     30:38  1:01:32  4:58

  575  18   504 Beauregard             Robin            48 F   Hebron             F45-49 1:48:24     51:21  1:48:59  8:47

  799  81   694 Kearney                Patrick          51 M   Hamden             M50-54 1:55:40     55:31  1:55:56  9:20

 1602 136   572 Tebbetts               Clinton          45 M   West Haven         M45-49 2:17:22   1:02:18  2:18:38 11:10

 1935 160   614 Tebbetts               Clayton          49 M   North Haven        M45-49 2:48:48   1:11:34  2:49:53 13:41

 1956 156  1536 Lee                    Chris            53 M   Fairfield          M50-54 2:52:36   1:18:28  2:54:20 14:02

 1991  34  1922 Root                   Ed               68 M   Old Saybrook       M65-69 3:31:13   1:40:36  3:32:48 17:08

NEW HAVEN 5K ROAD RACE

                 New Haven, CT Labor Day September 1, 2014

               CHRONOTRACK Timing by: SUPERRACESYSTEMS.COM

Place Div No.   Last Name              First Name      Age Sex City               Div    Nettime   Time    Pace

===== === ===== ====================== =============== === === ================== ====== ========= ======= =====

    1   1  2723 Roberts                Cullen           26 M   Wallingford        M20-29   15:43     15:43  5:04

    2   1  2806 Schumacher             Daniel           17 M   Naugatuck          M13-19   15:45     15:45  5:05

    3   1    94 Davey                  Neville          39 M   Menlo Park         M30-39   15:57     15:57  5:08

   17   1  4231 Lindamood              Bryce            43 M   Hamden             M40-44   17:21     17:21  5:35

  125  11  4248 Drummond               James            51 M   Middletown         M50-54   20:38     20:38  6:39

  640 173  3127 Kearney                Christian        16 M   Hamden             M13-19   25:21     25:36  8:15

 1729  67  5372 Lockett                Matthew          11 M   Hamden             M01-12   30:36     31:46 10:14

 1859 101  5371 Lockett                Mike             48 M   Hamden             M45-49   31:24     32:34 10:29

 3097 136  3048 Barretta               Margaret         48 F   Meriden            F45-49   47:06     47:43 15:22

 3191  20  6843 Crews                  Anne-Marie       68 F   New Haven          F65-69 1:38:54   1:41:23 32:38

Sat, Sep 06, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.73	0.00	0.00	0.00	6.73

http://connect.garmin.com/modern/activity/586234609

Sat, Sep 6, 2014 12:59 PM

Distance:	6.73 mi
Time:	1:08:57
Avg Pace:	10:15 min/mi
Elevation Gain:	96 ft
Calories:	885 C

Weather

84°

Feels like 91°

8 mph SSW wind

Humidity 70%

Laps

Split	Time	Moving Time	Distance	Elevation Gain	Elevation Loss	Avg Pace	Avg Moving Pace	Best Pace	Calories
Summary	1:08:57.1	1:08:55.0	6.73	96	176	10:15	10:15	7:06	885
1	9:22.1	9:22	1.00	--	68	9:22	9:22	7:40	130
2	9:25.2	9:23	1.00	11	25	9:25	9:23	7:06	133
3	9:19.9	9:20	1.00	29	23	9:20	9:20	7:06	133
4	10:22.1	10:23	1.00	23	--	10:22	10:23	7:48	131
5	10:46.1	10:47	1.00	5	32	10:46	10:47	7:43	132
6	11:36.8	11:36	1.00	21	19	11:37	11:36	8:00	131
7	8:05.0	8:04	0.73	6	10	11:08	11:07	7:55	95

Sun, Sep 07, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.04	0.00	0.00	0.00	6.04

http://connect.garmin.com/modern/activity/586234620

Sun, Sep 7, 2014 12:02 PM

Distance:	6.04 mi
Time:	55:36
Avg Pace:	9:12 min/mi
Elevation Gain:	79 ft
Calories:	810 C

Laps

Split	Time	Moving Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
Summary	55:36.3	55:34.0	6.04	79	154	9:12
1	9:38.3	9:37	1.00	14	85	9:38
2	9:31.5	9:31	1.00	14	17	9:32
3	9:13.0	9:13	1.00	20	20	9:13
4	9:14.4	9:15	1.00	10	10	9:15
5	9:02.3	9:02	1.00	22	23	9:02
6	8:36.6	8:36	1.00	--	--	8:37
7	:20.1	:20	0.04	--	--	8:38

Sat, Sep 13, 2014

Race: Gulf Beach Half Marathon (13.1 Miles) 01:52:01

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

http://connect.garmin.com/modern/activity/589452967

Sat, Sep 13, 2014 8:13 AM

Distance:	13.00 mi
Time:	1:52:01
Avg Pace:	8:37 min/mi
Elevation Gain:	114 ft
Calories:	1,774 C

I ran the Gulf Beach Half Marathon today. Only Goal: Go for 8:40/mile Average Pace and do this by keeping splits in the 8:30-8:50 pace range. Just looking to do a tempo run today and not racing the course. Splits were 8:44, 8:38, 8:35, 8:33, 8:37, 8:31, 8:35, 8:35, 8:37, 8:43, 8:39, 8:42, and 8:34. The range is 8:31-8:44 with a 13 second spread showing high consistency amongst splits. Goal accomplished. Covered the 13 miles at 8:37/mile AP.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:44	1	28	--	8:44
2	0:08:38	1	11	25	8:38
3	0:08:35	1	10	10	8:35
4	0:08:33	1	--	10	8:33
5	0:08:37	1	--	--	8:37
6	0:08:31	1	13	--	8:31
7	0:08:35	1	--	13	8:35
8	0:08:35	1	12	8	8:35
9	0:08:37	1	--	7	8:37
10	0:08:43	1	5	--	8:43
11	0:08:39	1	5	--	8:39
12	0:08:42	1	30	19	8:42
13	0:08:33	1	--	19	8:34
Summary	1:52:01	13	114	111	8:37

Wed, Sep 17, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.18	0.00	0.00	0.00	0.18

932F086 CCSU Track

Walked 0.18 miles at CCSU track to front of Vance Hall. Tested the new Garmin watch. Then took Michael to dinner as it is his birthday today.

Sun, Sep 21, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.42	0.00	0.00	0.00	6.42

http://connect.garmin.com/modern/activity/596860558

Sun, Sep 21, 2014 1:31 PM

Distance:	6.42 mi
Time:	1:00:19
Avg Pace:	9:23 min/mi
Elevation Gain:	202 ft
Calories:	877 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:44	1	66	--	9:44
2	0:09:26	1	17	42	9:26
3	0:09:27	1	33	18	9:27
4	0:09:23	1	26	13	9:23
5	0:09:14	1	--	56	9:14
6	0:09:14	1	60	30	9:15
7	0:03:50	0.42	--	43	9:05
Summary	1:00:19	6.42	202	202	9:23

Wed, Sep 24, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.01	0.00	0.00	0.00	2.01

http://connect.garmin.com/modern/activity/598250369

Wed, Sep 24, 2014 2:52 PM

Distance:	2.01 mi
Time:	18:57
Avg Pace:	9:27 min/mi
Elevation Gain:	56 ft
Calories:	274 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:33	1	17	56	9:33
2	0:09:21	1	39	--	9:21
3	:03.1	0.01	--	--	8:54
Summary	0:18:57	2.01	56	56	9:27

Sat, Sep 27, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.38	0.00	0.00	0.00	4.38

935F089a is 3.27 miles at 3:45pm at 9:10 AP in 29:58.

935F089b is 1.11 miles at 4:30pm at 9:24 AP in 10:26.

Cheshire, CT run and easy miles.

Sun, Sep 28, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.01	0.00	0.00	0.00	7.01

936F090a is 5.01 miles at 2pm at 9:22 AP in 46:58

936F090b is 2 miles at 3pm at 9:45 AP in 19:32.

Cheshire, CT runs at Easy miles.

Sun, Oct 12, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.11	0.00	0.00	0.00	3.11

937F091 LL

3.11 miles (8:41, 8:18, 8:08) at 8:22 AP in 26 minutes.

Tue, Oct 14, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.47	0.00	0.00	0.00	2.47

938F092 LL

2.47 miles at 8:29 AP (8:43, 8:17, 8:23).

Sat, Oct 18, 2014

Race: Run for the Penguins 5K (3.11 Miles) 00:26:24, Place overall: 85, Place in age division: 5

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.11	0.00	0.00	0.00	3.11

939F093 Run for the Penguins 5K

3.11 miles in 26:24 at 8:29 AP at 9:26am. Mystic, CT

Run With the Penguins

Mystic, CT, October 18, 2014

[Overall Results | Middle School Team Results ]

Age Group Results

Mystic Aquarium Run for the Penguins

5K

Age Group Results

October 18, 2014

53    Christian Kearney                                       125    16   M       2 14-19               25:02.0     25:02.0      8:05/M

85    Patrick Kearney                                         126    52   M       5 50-59               26:22.0     26:22.0      8:30/M

Male Open Winners

                                                                                               Chip         Gun

    Place    Name                              City              Bib No  Age   Overall         Time        Time        Pace

       1    Thomas Martin                     Northford  CT         397   32        1        18:16.0     18:16.0      5:54/M

Female Open Winners

                                                                                               Chip         Gun

    Place    Name                              City              Bib No  Age   Overall         Time        Time        Pace

       1    Anne Leonard Blake                West Hartford  CT     394   31        8        20:23.0     20:23.0      6:35/M

Male 14-19

                                                                                               Chip         Gun

    Place    Name                              City              Bib No  Age   Overall         Time        Time        Pace

       1    Alan Wres                         Waterford  CT         351   18       26        22:52.0     22:52.0      7:23/M

       2    Christian Kearney                 Hamden  CT            125   16       53        25:02.0     25:02.0      8:05/M

       3    Zachary Davis                     None  NO               45   15      244        33:40.0     33:40.0     10:52/M

       4    Philip W. Mailhiot II             Westminster  MA       147   14      345        40:07.0     40:07.0     12:56/M

Male 50 to 59

                                                                                               Chip         Gun

    Place    Name                              City              Bib No  Age   Overall         Time        Time        Pace

       1    Tracy Montonya                    Waterford  CT         324   50        9        20:26.0     20:26.0      6:35/M

       2    Robert Mason                                            150   58       44        24:32.0     24:32.0      7:55/M

       3    Paul Kennedy                      Jewett City  CT       406   53       56        25:10.0     25:10.0      8:07/M

       4    Paul Luner                        Waterford  CT         349   52       70        25:58.0     25:58.0      8:23/M

       5    Patrick Kearney                   Hamden  CT            126   52       85        26:22.0     26:22.0      8:30/M

       6    Mike Epgerzon                     Groton  CT            455   52      122        28:20.0     28:20.0      9:08/M

       7    Michael Dufraine                                         63   56      181        31:03.0     31:03.0     10:01/M

       8    Jeff Anderson                     Mystic  CT            345   52      184        31:08.0     31:08.0     10:03/M

       9    Greg Johnston                                           119   54      241        33:23.0     33:23.0     10:46/M

      10    Peter Swan                                              248   58      275        34:52.0     34:52.0     11:15/M

      11    Mohsin Mehtar                                           161   59      276        34:59.0     34:59.0     11:17/M

      12    Garry Sobieski                    Guilford  CT          240   59      315        37:20.0     37:20.0     12:03/M

      13    Brian Estep                       Groton  CT            566   54      381        44:42.0     44:42.0     14:25/M

      14    Phil Mailhhiot                    Westminster  MA       145   50      399        50:17.0     50:17.0     16:13/M

395    Karen Allard                                              3    49   M      26 40-49               49:03.0     49:03.0     15:49/M

    396    Heather Labarge-Washburn                                133    28   F      75 20-29               49:33.0     49:33.0     15:59/M

    397    Joshua Mealer                                           595    21   M      41 20-29               50:05.0     50:05.0     16:09/M

    398    Sarah Boettner                                           16    27   F      76 20-29               50:13.0     50:13.0     16:12/M

    399    Phil Mailhhiot                                          145    50   M      14 50-59               50:17.0     50:17.0     16:13/M

    400    Emily Derouchie-Mcmahon                                  54    32   F      50 30-39               57:41.0     57:41.0     18:36/M

                                                                                                                Chip         Gun

    Place    Name                                                Bib No  Age Gend    Age Group                 Time        Time        Pace

    401    Patty Vuylsteke                                         580    63   F       9 60-69             1:01:07.0   1:01:07.0     19:43/M

Run fofr the Penguins 5K

Mystic, CT, October 19, 2013

[Overall Results | Middle School Team Results ]

Age Group Results

Run for the Penguins

5K

Age Group Results

October 19, 2013

Male 50 to 59

                                                                                               Chip         Gun

    Place    Name                              City              Bib No  Age   Overall         Time        Time        Pace

       1    Spy Barres                        Mystic               1530   50        1        17:56.0     17:56.0      5:47/M

       2    Peter Newman                                           1251   51       18        21:55.0     21:55.0      7:04/M

       3    Al Phillips                                            1284   53       24        22:12.0     22:12.0      7:10/M

       4    Richard Black                     Norwich  CT          1025   55       43        24:06.0     24:06.0      7:46/M

       5    Dezewiecki Jim                    Cromwell  CT         1575   50       53        24:24.0     24:24.0      7:52/M

       6    David Gordon                      Rocky Hill  CT       1550   58       63        24:57.0     24:57.0      8:03/M

       7    Jay McColl                        Pawcatuck  CT        1463   55       84        25:59.0     25:59.0      8:23/M

       8    Nash Kenneth                      Groton  CT           1499   54       87        26:06.0     26:06.0      8:25/M

       9    Patrick Kearney                                        1168   51       91        26:18.0     26:18.0      8:29/M

      10    Andstrom Brian                    Plainfield  Ct       1529   57       93        26:25.0     26:25.0      8:31/M

      11    Rsy Krause                        Hope Valley  RI       127   55      102        26:55.0     26:55.0      8:41/M

      12    David Miller                      Old Saybrook  CT     1579   53      105        27:05.0     27:05.0      8:44/M

      13    Jeffrey Lemmon                                         1190   54      122        27:45.0     27:45.0      8:57/M

      14    Bill Ghio                         Bristol  CT           380   59      125        27:52.0     27:52.0      8:59/M

      15    Bruce Grisage                     Salem  CT            1571   55      138        28:28.0     28:28.0      9:11/M

      16    Mark Berube                       Paxton  MA           1021   57      185        30:00.0     30:00.0      9:41/M

      17    Jon Heyman                                             1136   54      205        30:45.0     30:45.0      9:55/M

      18    Armand Bilodeau                   Cranston  RI         1469   58      216        31:14.0     31:14.0     10:05/M

      19    Joseph Jr Mongillo                Niantic  CT          1237   51      217        31:14.0     31:14.0     10:05/M

      20    David Walters                     Mystic  CT            399   50      239        32:05.0     32:05.0     10:21/M

      21    Mohsin Mehtar                     Meriden  CT          1226   58      299        34:12.0     34:12.0     11:02/M

      22    Floyd Donald                      Pawcatuck  CT         387   57      306        34:22.0     34:22.0     11:05/M

      23    Thomas Watson                     Middletown  CT       1556   58      400        38:25.0     38:25.0     12:24/M

      24    Todd Loeb                         Hingham  MA          1200   51      452        42:39.0     42:39.0     13:45/M

      25    Peter Sinay                       East Lyme  CT        1334   55      465        47:00.0     47:00.0     15:10/M

Run for the Penguins

Mystic, CT, October 13, 2012

[Age Group Results | Team Results ]

Overall Results

For more race information, see Time to Fly.

Run for the Penguins

5K

Overall Finish List

October 13, 2012

Male 50 to 59

                                                                                              Total

    Place    Name                              City              Bib No  Age   Overall         Time        Pace

       1    Anthony Fossa                     Mystic  CT            721   56        8        20:07.0      6:29/M

       2    Bill Rondini                      Cobalt  CT            814   51       16        21:26.0      6:55/M

       3    Joe Wojtas                        Stonington  CT        820   50       17        21:35.0      6:58/M

       4    Jeffrey Anderson                  Mystic  CT            724   50       27        22:15.0      7:11/M

       5    Rich Luke                                               243   50       30        22:30.0      7:15/M

       6    Albert J Phillips Jr                                    200   52       49        23:55.0      7:43/M

       7    Scott Todd                                              171   56       55        24:08.0      7:47/M

       8    Robert Mason                                            370   56       62        24:35.0      7:56/M

       9    Patrick Kearney                                         518   50       65        24:49.0      8:00/M

      10    Mark Gillis                                             293   54       69        24:58.0      8:03/M

      11    Alan Clucas                                             226   57       91        25:58.0      8:23/M

      12    Chris Field                       Groton  CT           1032   54      164        29:31.0      9:31/M

      13    Gene Lunnan                       Tolland  CT           836   52      170        29:41.0      9:35/M

      14    Mark Berube                       Paxton  MA            556   56      176        29:51.0      9:38/M

      15    Bob Myers                         Waterford             877   51      204        30:58.0      9:59/M

      16    Mohsin Mehtar                                            65   57      237        32:17.0     10:25/M

      17    Joseph Mongillo                                         396   50      271        33:27.0     10:47/M

      18    Donald Chambers                                         148   50      350        36:26.0     11:45/M

      19    Joseph Greene                     Mystic  CT            855   59      363        37:42.0     12:10/M

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Run for the Penguins 5K

Mystic, CT, October 15, 2011

[Age Group Results | Middle School Team Results ]

Overall Results

For more race information, see Time is Running.

Run for the Penguins 5K

Age Group Results

October 15, 2011

Male 50 to 59

                                                                                              Total

    Place    Name                              City              Bib No  Age   Overall         Time        Pace

       1    Christopher Cain                  Mystic  CT            440   52        6        19:11.0      6:11/M

       2    T J Dooling                       Pawcatuck  CT         449   53        9        19:24.0      6:15/M

       3    Vince McCurdy                     Waterford  CT         500   54       27        21:41.0      7:00/M

       4    Bill Rondini                      Cobalt  CT            438   50       34        22:13.0      7:10/M

       5    Jim Odonnell                      Groton  CT            529   53       35        22:21.0      7:13/M

       6    Paul Andruskiewicz                Preston  CT           448   52       42        22:46.0      7:21/M

       7    Mark Gillis                       South Portland  ME     95   54       71        24:27.0      7:53/M

       8    Phil Barlow                       Moodus  CT            162   53      113        26:21.0      8:30/M

       9    Jay McColl                        Pawcatuck  CT         522   53      158        28:17.0      9:07/M

      10    Ray Krause                        Hope Valley  RI       223   53      169        28:45.0      9:16/M

      11    George Tafuto                     Hamden  CT            336   50      176        28:56.0      9:20/M

      12    Mohsin Mehtar                     Meriden  CT           150   56      202        30:12.0      9:45/M

      13    Charles Blewett                   Lincoln Park  NJ       74   56      227        31:04.0     10:01/M

      14    George Barrett                    Suffield  CT          462   55      228        31:09.0     10:03/M

      15    Joe Adams                         Westerly  RI          249   55      229        31:10.0     10:03/M

      16    Claude Lutz                       Uncasville  CT        252   57      251        32:12.0     10:23/M

      17    Richard Gunnell                   Groton  CT            413   59      260        32:41.0     10:33/M

      18    David Mailhot                     Ledyard  CT           518   56      275        33:15.0     10:44/M

      19    Tim Smith                         Norwich  CT           232   52      323        35:10.0     11:21/M

      20    Gary Hohenberger                  Gales Ferry  CT       346   53      404        39:20.0     12:41/M

      21    George Huffman                    Shelton  CT            10   54      408        39:31.0     12:45/M

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Female 60 to 69

Run for the Penguins

Mystic, CT, October 16, 2010

[Age Group Results | Middle School Team Results ]

Overall Results

For more race information, see Click to look for your photo.

Run for the Penguins 5K

Overall Finish List

October 16, 2010

Male 50 to 59

    Place    Name                              City              Bib No  Age   Overall       Time      Pace

       1    Wayne Jolley                      Brooklyn  CT          544   59       18      21:23.0    6:54/M

       2    Albert J. Phillips Jr.            Groton  CT            195   50       32      22:45.0    7:20/M

       3    Peter Olsen                       Clinton  CT           857   59       35      22:48.0    7:21/M

       4    John Sacrey                       Preston  CT           904   59       37      22:59.0    7:25/M

       5    Mark Gravell                      Mystic  CT            813   53       43      23:21.0    7:32/M

       6    Al Lyman                          Oakdale  CT           810   50       53      23:55.0    7:43/M

       7    Mark Gillis                       South Portland  ME    800   53       57      24:12.0    7:48/M

       8    Richard Eddy                      Colchester  CT        725   52       64      24:26.0    7:53/M

       9    Larry Tremaine                    Mystic  CT            874   58       90      25:47.0    8:19/M

      10    Ed Lewis                          Mystic  CT            885   57      100      26:07.0    8:25/M

      11    Bruce Grisafe                     Salem  CT             854   57      128      27:34.0    8:54/M

      12    James Bedford                     Shelton  CT           720   51      177      30:00.0    9:41/M

      13    Mohsin Mehtar                     Meriden  CT           276   55      183      30:11.0    9:44/M

      14    George Huffman                    Shelton  CT           467   53      220      31:28.0   10:09/M

      15    David Mailhot                     Ledyard  CT           867   55      295      34:04.0   10:59/M

      16    Peter Canning                     West Hartford  CT     178   52      353      36:49.0   11:53/M

Run for the Penguins 5K

Mystic, CT, October 17, 2009

[Overall Results | Team Results ]

Age Group Results

Run for the Penguins 5K

Age Group Results

October 17, 2009

Male 50 to 59

    Place    Name                    City              Bib No  Age   Overall       Time      Pace

       1    Tim Kane                Preston  CT           521   52        4      19:09.0    6:11/M

       2    Wayne Jolley            Brooklyn  CT          212   58       11      20:51.0    6:44/M

       3    John Brown              Oakdale  CT           531   50       23      22:01.0    7:06/M

       4    John Streker            Rouses Point  NY      218   50       33      23:18.0    7:31/M

       5    Richard Eddy            Colchester  CT         67   51       35      23:41.0    7:38/M

       6    Philip Inskeep          East Lyme  CT          19   55       38      24:17.0    7:50/M

       7    Gregg Nunn              Oakdale  CT            94   55       47      25:37.0    8:16/M

       8    Ric Villarreal          Essex  CT             375   52       49      25:40.0    8:17/M

       9    Jay McColl              Pawcatuck  CT         540   51       57      26:02.0    8:24/M

      10    Thomas Stiger           Pawcatuck  CT         533   53       60      26:18.0    8:29/M

      11    Tim Foley               Mystic  CT            523   51       80      27:27.0    8:51/M

      12    Ronald Boyce            Morehead City  NC      20   59       85      27:37.0    8:55/M

      13    Neal Bobruff            Stonington  CT        380   50      116      29:48.0    9:37/M

      14    Mark Berube             Paxton  MA            213   53      118      29:51.0    9:38/M

      15    Bruce Grisdafe          Salem  CT             535   56      152      31:51.0   10:16/M

      16    David Mailhot           Ledyard  CT             6   54      163      32:22.0   10:26/M

      17    Alex Floyd                                     52   54      239      43:36.0   14:04/M

Sat, Oct 25, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.61	0.00	0.00	0.00	7.61

940F094 Canal Trail

Past four weeks I ran only three times with the longest being 3.11 miles. Figured would take it easy today. Plan was to do eight miles at 9:15 AP keeping the splits between 9:00-9:30. New York Marathon is next week.

Did 7.61 miles at 2:52 pm on the Canal Trail at 9:02 AP in 1:08.

Sun, Nov 02, 2014

Race: New York Marathon (26.2 Miles) 04:53:55

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
26.41	0.00	0.00	0.00	26.41

tjhttp://connect.garmin.com/modern/activity/626081325

941F095 New York Marathon

Progression of (best) Marathon Times over the past six years in hours and minutes and average pace per mile:

Nov 2014 NYM in 4:53 @ 11:08/mile.
Oct 2013 Hartford in 3:59 @ 9:09/mile.
May 2012 Cox Sports in 3:59 @ 9:08/mile.
May 2011 Cox Sports in 3:54 @ 8:56/mile.
Oct 2010 Chicago in 4:04 @ 9:21/mile.
Oct 2009 Marine Corp in 4:03 @ 9:18/mile.

With proper training, I should cover the Marathon distance in less than 4 hours and finish in the top half of the field. During the last three years, I finished a Marathon in less than 4 hours. NY Marathon yesterday was difficult – crashed and burned. I haven’t checked the splits off my Garmin watch yet – but I think I averaged 9:00/mile for the first 13 miles. Given my final time, the crashing and burning happens during the last 13 miles. I am okay with the result. Reminds me that I have to have structured program to get the results I’m looking for.

I can’t blame the wind. I have not put in the proper training really. For example, this year I put in less than 500 miles of running. I ran more than that during the first three months of 2013. 2013 was the year that saw Personal Records for multiple distances.

Got to NY Saturday and picked up the Bib in Manhattan. Stayed in Queens. Sunday, I got up at 4am (close to six hours before the race start) to get to the subway by 5am. I got to the Staten Island ferry by 6:30am. At the Start Corral by 7:30am. Made a few phone calls. Race start was 9:40am. Cold, windy. No gloves.

My goals: My best time for the Marathon distance is 3:54 @ 8:56/mile. Probably will shoot for 3:45 next time I run the Marathon distance (train properly). Ultimate goal for the distance is 3:30 @ 8:00/mile (7.5 miles an hour). This is all reasonable and achievable. I just have to commit. Ah…and what a perfect time to commit…Winter. Just kidding. Not really the best time to commit. It’s cold in the winter!

26.41 mi

Distance

11:08 min/mi

Avg Pace

3,404 C

Calories

4:53:55

Time

2,480 ft

Elev Gain

Splits	Time	Cumulative Time	Distance	Elev Gain	Elev Loss	Avg Pace
1	10:06	10:06	1.00	154	0	10:07
2	8:16.3	18:23	1.00	0	161	8:16
3	8:55.4	27:18	1.00	108	56	8:55
4	9:25.5	36:44	1.00	20	46	9:25
5	9:01.1	45:45	1.00	52	20	9:01
6	9:14.9	54:59	1.00	13	79	9:15
7	9:18.5	1:04:18	1.00	89	16	9:19
8	9:25.3	1:13:43	1.00	52	92	9:25
9	9:19.9	1:23:03	1.00	52	79	9:20
10	9:04.2	1:32:07	1.00	59	59	9:04
11	9:52.8	1:42:00	1.00	98	69	9:53
12	9:22.4	1:51:22	1.00	46	115	9:23
13	9:54.8	2:01:17	1.00	39	69	9:55
14	11:02	2:12:19	1.00	39	30	11:02
15	11:09	2:23:28	1.00	85	66	11:09
16	12:43	2:36:11	1.00	144	108	12:43
17	11:12	2:47:23	1.00	164	138	11:12
18	12:26	2:59:49	1.00	210	269	12:26
19	13:58	3:13:47	1.00	112	151	13:58
20	13:33	3:27:20	1.00	102	69	13:33
21	13:35	3:40:55	1.00	69	115	13:36
22	13:27	3:54:22	1.00	62	46	13:27
23	13:51	4:08:14	1.00	138	128	13:52
24	14:01	4:22:15	1.00	246	135	14:01
25	14:08	4:36:22	1.00	26	131	14:08
26	12:55	4:49:17	1.00	236	66	12:55
27	4:38.2	4:53:55	0.41	16	141	11:11
Summary	4:53:55	4:53:55	26.41	2,480	2,477	11:08

Fri, Nov 28, 2014

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/modern/activity/641405230

Took a month off from running and now getting ready to begin a sixteen week training regime come 12/1/14. I will run a March 21, 2015 Marathon. I may do a February 1st 5K and a Half Marathon last Saturday of February as tune up races for the marathon.

Today's run is 3.12 miles at 9:04 AP. Was just runing easy and may simply attempt to put in 30-40 miles for the first few weeks with no particular speedwork being done. Easy running in other words.

942F096 LL

3.12 mi

Distance

9:04 min/mi

Avg Pace

416 C

Calories

28:20

Time

44 ft

Elev Gain

48 ft

Elev Loss

Splits	Time	Distance	Elev Gain	Elev Loss	Avg Pace	Calories
1	9:12.7	1.00	22	14	9:13	132
2	9:10.3	1.00	22	23	9:10	134
3	8:52.1	1.00	--	11	8:52	134
4	1:04.8	0.12	--	--	8:46	16
Summary	28:20	3.12	44	48	9:04

Sat, Nov 29, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.80	0.00	0.00	0.00	3.80

943F097 LL

Focusing on increasing mileage while maintaining AP of 9:00/mile.

Focusing on eating 320 cal within 2 hours pre and post run to include 60 perc carbs, 20 perc protein and 20 perc fat (not worried about hitting 20 perc fat really). Energy for pre fun and glycogen restore for post run.

Ran 3.80 miles (9:14, 9:06, 8:55 and 8:51) at 1234pm at AP 9:02 in 34 minutes.

prefun: 6 oz OJ, two pancakes and syrup

Post run: stuffing, cup oj

dinner shephard's pie, spinach and OJ

Sun, Nov 30, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.81	0.00	0.00	0.00	3.81

944F098 LL

Ran 3.81 miles at 8:57 AP in 34 minutes. Primarily focusing on hitting 30-45 minutes of running daily this week for 5 days minimum. Ran at 1015am. Splits are 8:52, 8:56, 8:59 and 9:01.

carbs for dinner last night so not concerned about prefun fuel.

post run yogurt within two hours post run.

lunch at 1245 tuna sandwich, six crackers with crabmeat and half a pear.

dinner: turkey, turnips, stuffing, cranberry sauce, mashed potatoes, cup OJ and gravy.

Mon, Dec 01, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.76	0.00	0.00	0.00	3.76

945F099 LL

540pm ran 3.76 miles at 9:32 AP in 35:52. Just went running for the sake of running and not concerned about pace while just gonig for 9:45s as that is probably recovery pace.

splits: 9:51, 9:36, 9:18, 9:19.

dinner: steak, stuffing, A1 sauce and cup OJ. Ate this immed. post run.

No other solid food today - just coffee...Need to watch this. Don't slide back to eating nothing except for dinner.

Mon, Dec 08, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.20	0.00	0.00	0.00	3.20

946F100 TMRH

Ran on the TM for 30 minutes which is 20 minutes at 8:49 AP and 10 minutes at 10:00 AP. RHTM at 1:00pm for 3.2 miles.

Tue, Dec 09, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.75	0.00	0.00	0.00	3.75

947F101 TMRH

Adjusted the speed at various points: 9:00, 9:30, 10:00 minute mile paces. Raining outside all day. Giving the TM another go and thinking will be less likely to put off a run if using the TM. RHTM at 1:00 pm for 3.75 miles at 9:39 AP in 35 minutes.

Mon, Dec 15, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.00	0.00	0.00	0.00	3.00

948F102 TMRH

TM 3:1 ratio at 8:34 mile AP for 3 minutes nd 10:00 AP for 1 minute. 3 miles at 9:00 AP for 27 minutes.

Wed, Dec 17, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.01	0.00	0.00	0.00	5.01

949F103

Saw Genie and two of her workmates while running. State Street route at 2:13pm for 5.01 miles at 9:10 AP in 45:57.

Thu, Dec 18, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.05	0.00	0.00	0.00	3.05

950F104

3.05 miles on RHTM at 2:00pm at 9:50 AP in 30 minutes.

Sun, Dec 21, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.24	0.00	0.00	0.00	6.24

951F105

Hartford Turnpike route at 10:55 am for 6.24 miles at 9:26 AP in 58:53.

Sat, Dec 27, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.06	0.00	0.00	0.00	5.06

952F106 LL

1:20 pm for 5.06 miles at 8:59 AP in 45 minutes.

Wed, Dec 31, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

553.86 miles for 2014

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
480.76	47.15	20.03	5.92	553.86

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