PREFONTAINE

http://connect.garmin.com/activity/143839960

513D015

New Route…tpke to skiff to dixwell to left at Hamden HS and back (5 miles) along with local loops (2.3 miles). 

At 11:42am: 7.3 Easy Miles done in 1:07:56 at 9:18/mile.  318 feet elevation gain.  YAKTRAX again.  A Progressive run was done.  Some snow…not as much as yesterday though (additional plowing).  The pace was faster than yesterday and in line with Easy Miles.  Easy Pace is 9:35/mile and I put these together at 9:18/mile.  Pretty decent pace given the conditions. 

I am now in Week Four of the 18 week schedule.  I have fifty miles scheduled for this week and recognized a bit of backsliding last week with regard to putting in the scheduled miles.  How to address?  Simply think in terms of running daily this week.  Run about seven miles daily…which is about an hour to seventy minutes depending on the workout.  Given a 13 miler is scheduled for Saturday…this would put you well over the 50 miles.  Let’s see how this goes.  Getting down to it, putting in an hour daily should not really be a problem…how motivated are you???  How committed are you???  Do you want to improve and get faster?

Of note, there are five weeks to Colchester Half Marathon with mileage being 50, 50, 39, 55, and 50 for week 4-8.  Given there should be a taper prior to the Colchester Half, I will think about how to amend those miles.  For now…week 4 and 5 can see 50-55 miles.  Maybe even week six can see 50 miles.  Do 40 miles week 7 and 30 miles week 8.  Thus will be short 19 miles overall for the five weeks…perfectly acceptable.  This is what I am currently considering at least.  

But for now…get through week four and see if you put the 50 miles in…as always, assess as you go. 

Also…week 5 will see VDOT value increase from 41 to 42…thus training paces will be amended…monitor how that feels as well.  For example, are you putting together the splits at the faster pace with minimal increased effort? 

Should be an interesting 5 weeks!