PREFONTAINE

http://connect.garmin.com/activity/150954466

522D024Q …………….A+

7.01 miles done at 12:46pm at 9:15/mile in 1:04:48

3.19 VO2MI miles and 3.82 Easy Miles.

Scheduled: 20 minute warm up + 6 x (4 minutes @ VO2M with 2 minutes rest) + 10 minute cool down.

Done: the above workout accomplished.  The first three intervals were done at 7:27/mile and on target.  The remaining three intervals off target by 4, 16, and 13 seconds respectively.  Some deterioration – but not much.  A+ grade because I did not cut any of the intervals short (I thought about it), and I did the workout exactly as prescribed. 

Takes 2 minutes to reach VO2MI intensity during the intervals (the second two minutes of the interval much more difficult than the first two minutes!)…so total 12 Minutes VO2M intensity.  Not a bad workout.

And as far as the week summary for last week…I did not run Sunday through Saturday of last week…That was brief!

Regarding future running: I am testing a theory and altering my training routine.  I will let you know how it turns out. 

523D025Race

Colchester Half Marathon

http://connect.garmin.com/activity/152573990

ACorn:

Hi.  A quick note to you: You are spot on regarding where I am going with my training.  My current revised plan: I am simply aiming to run three Quality runs weekly.  The plan is to run Tuesday, Thursday and Saturday.  The weekly mileage goal will be around 30 miles.  Not 40-55 miles.  But the miles are not the end-all be-all.  I will be running intervals on Tuesday, Threshold runs on Thursdays and Long on Saturdays (not Easy pace Long but faster Longs). Each run will be HARD.

Why do this?  Why not?  What have I got to lose?  It may cause me to not PR for the May marathon.  True.  But the hope is to actually PR for the marathon by altering the previous plan. And the only way to find out is to try. 

So that is my new training regimen.  But not my theory.  I was doing some online research about various Marathon schedules and plans and came across the above concept.  This 3 day plan got a higher rating than the Daniels plan.  But the Daniels plan was right up there. 

More importantly for me though…….Getting out there three days per week………….how can I not get that done???  I think I am headed to being highly consistent with getting the miles in!!! 

And I am really looking forward to switching up on the paces more frequently.  The concept of every run having a goal and knowing why each run is being done…..it is clearly there with this plan I am implementing.  Was there before…but easy and recovery runs eliminated for the most part with the new plan.  The Easy days are the non running days...cannot get much easier than that.

Oh…as of recent I have not been consistent with the running as you have probably noticed…figure I must put off moving to VDOT 43 training intensities for a couple of weeks. I figure in two weeks, after another six Quality workouts, moving to VDOT 43 intensities would be in order.  If VDOT 43 too difficult at that time, pull back. 

Well...guess I was somewhat inaccurate - that quick note seems a little long.

THE RACE

The Splits: I was @ 8:28/mile at the six mile mark.  The race: The race is all about Mile 7, 8 and 13!  I walked at various points during those miles.  I lost time as a result.  I was 20 seconds off pace from last year for this course at the six mile mark (+2, +2, +4, -4, +6, +10).  Splits last year compared to this year (this year parenthesis) 8:20 (8:22), 8:43 (8:45) , 8:52 (8:56), 8:27 (8:23), 8:10 (8:16), 8:00 (8:10).  I managed the second half of the course better last year.  And walking this year was one factor.  The GOOD NEWS.  I know how to beat this course.  I know how to beat this course!  But you won't know until you check back in one year!!!

Quality Workout (Race). 

267  145 Robin Beauregard    F   4/29   F4549  45/221   45 Hebron             CT 1:50:56.54 1:51:03.03  8:29

288  200 Marc Audet          M  39/63   M5054 239/403   53 Hamden             CT 1:53:35.53 1:53:43.32  8:41 

379  149 Patrick Kearney     M  46/57   M4549 297/403   49 Hamden             CT 1:58:56.30 1:59:03.11  9:06 

  ********** TOP THREE OVERALL MALE WINNER ***********

Place O'All No.  Name                Age S City               St Nettime    Guntime    Pace  

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

    1     1    9 Marc Robaczynski     37 M Collinsville       CT 1:15:25.31 1:15:25.81  5:46 

    2     2  367 Chris Rosenberg      21 M Old Saybrook       CT 1:17:56.88 1:17:57.47  5:58 

    3     3  360 Timothy O'Neill      18 M West Warwick       RI 1:18:58.58 1:18:59.17  6:02 

The Colchester Half Marathon was my first race.

2009 in 2:15:17 @ 10:19/mile

2010 in 1:59:36 @ 9:07/mile

2011 in 1:53:26 @ 8:39/mile

2012 in 1:58:56 @ 9:06/mile

http://thelastmileracing.com/results/results2012/12colchesterhalf.html

The Results Link

   MALE AGE GROUP:   Male 45 to 49

Place O'All No.   Name                Age S City               St Nettime    Guntime    Pace  

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

    1    12   908 Spyros Barres        49 M Mystic             CT 1:24:37.05 1:24:38.76  6:28 

    2    25   147 Mark Paparella       47 M Colchester         CT 1:27:31.22 1:27:31.81  6:41 

    3    32   205 John Minervino       48 M Higganum           CT 1:28:25.83 1:28:31.13  6:46 

MALE AGE GROUP:   Male 50 to 54

Place O'All No.   Name                Age S City               St Nettime    Guntime    Pace  

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

    1    38   256 Jim Roy              51 M Groton             CT 1:29:33.28 1:29:34.94  6:51 

    2    44   931 Miro Baldyga         53 M Unionville         CT 1:30:02.81 1:30:03.31  6:53 

    3    53  1014 David Birse          52 M Hancock            NH 1:30:59.89 1:31:02.59  6:57