PREFONTAINE

http://connect.garmin.com/activity/155586070

527D029Q

5:22pm:  I ran 7.01 miles.  Done at the HHS track.  Done in 1:03:13 @ 9:01/mile

Scheduled:

10-20 minute warm-up

2x (6 x ¼ mile) (1:30 RI)

(2:30 RI between sets)

10 minute cool-down

The goal was to run the 12 quarters @ 1:54 per quarter.  I did better than that.  8 of the 12 were done @ 1:52-1:53.  This is amazingly consistent.  I was not looking at the splits while running; simply going by feel and attempting to run at what felt like 5K pace.  

Of note, the cool-down was done @ 9:03/mile compared to the warm-up done at 9:30 mile!

A+ workout. 

http://connect.garmin.com/activity/156298375

528D030Q

6 miles done @ 9:23 mile in 56:15.  State Street route.  

Scheduled:

2 Miles Easy +

3 Miles Tempo +

1 Mile Easy

Did 2 miles easy, 2 miles tempo (not the 3 miles) and 2 miles easy.

A Tempo run would be 20 minutes at 8:05/mile or 25 minutes at 8:08/mile.  I did the 2 mile tempo portion at 8:06/mile (reading on watch) in 16:12 (3:48 short of 20 minutes).  So 81% of 20 minute tempo portion done.

Need to work on putting together the longer distance at Tempo pace.

Will consider this a “B” workout.  

Improving with the harder workouts at correct intensities – not there yet.  Needs a little more work. 

New idea to rate the quality workouts: then assess periodically. 

Last seven quality workouts: A A C B (move to VDOT 41 due C and B) A A B = 24/28 = 0.86.

http://connect.garmin.com/activity/156570607

529D031Q

Scheduled:

18 Miles @ MP + 30 seconds

I ran the Canal Trail @ 9:50am with Marc A. today.  Put together 16.48 miles @ MP + 33 seconds (9:08/mile) in 2:30:30.

I will consider this an “A” workout.  It was about 1.5 miles short of the 18 miles.  3 seconds off target per mile. 

How can it have an “A” rating?  Well; I have not run this long for quite some time.  And the later miles were at 9:05/mile goal. AND: the splits were consistent!

Of primary importance for me: putting in the Long runs with consistent splits for the run duration – especially all the miles after Mile 13.  

If I can maintain goal pace through Mile 20 on the training runs, I believe I can maintain goal pace for the Marathon (or if I do decompensate, it will not be mile 14 or 15 forward as in the past…it will be post mile 20!