5.12 miles done in 48:57 at 9:33 pace per mile at 143 bpm for 82% MHR. MP miles.
Another CT storm - and more to come! Got out of work at 1130 today due to the weather. Covered with ice crystals by the end of the run. Nasal passages clear now. Gusts of wind. But go a run in whichy I need to do.
Shoveled the entire roof of our home. Ice and Snow covered. Roofs are collapsing in CT. Businesses are closing due to structural concerns. I was on our roof for four hours.
So what does this mean. Well for me I guess it means Cross Training (and I despise Cross Training). Running is what I like!
Stonehenge with four circuits done for 5 miles at 9:38 pace per mile in 48:07 and done at 144 bpm avg HR with this being 83% MAX HR.
In the past I considered this Marathon Pace miles. But today I cannot justify this because I did not run hard - more a relaxed pace. And I did not run Long. I had to do another two roofs today and so I cut the run short. (Not the only reason though...not really that much into running today.). But I was prepared to run long...I had two Power Gels and a Camel Bak with 40 oz. Gatorade. Last week I did not have this and I left unprepared. I have to remember that the purpose of Longs is to prepare for the Marathon...so run it as you would the Marathon - with proper liquid and fuel.
So I complete Week Six of Eighteen in the training program.
Only 23.78 miles this week.
Clearly I am not running the correct mileage.
But have faith folks. I will get there. Really the weather has been bad. But I am making adjustments. The RHTM is very helpful. I am not big into TMs. But in weather like this - well it does come in handy.
My last entry was 1/22/11. So I just today added entries for 1/27, 1/28, 1/30, 2/1, 2/2, 2/3, 2/4, 2/5 and 2/6. All caught up. Still alive and well. Have not been much on the Net lately.
5 miles at 8:24 pace per mile in 42:00. MP and done at 1200 on RHTM.
Half mile Repeats at 8:00 pace with equal rest at 9:00 pace. Some of the half mile repeats done at 7:53. Did a mile at 7:47 pace. Equaled out to overall pace of 8:24 for the five miles. Sweat pouring off me during the repeats. Shirt soaked. A much better type of run than running the miles at an even pace!! I love these repeats. The 7:47 mile was an attempt to see if I can keep it together for mile repeats and I believe I can. I did today for one mile. I believe I am interested in doing 800, 1200 and 1600 repeats. 1/4 mile repeats might be interesting...but for Marathon preparation, I am thinking the longer repeats are more sensible.
352C026
3 miles at 8:00 pace per mile in 24:00. HMP and done at 1700 on RHTM.
These three miles done at the end of the day were done at 8:00 pace and much easier to do at an 8:00 pace than in days gone by. So I am actually capable of going faster than 8:00 pace on the TM with minimal discomfort. And I am definitely getting a feel for the TM. Less concerned about falling off the damn thing now. Took a little while for me to get used to it. And after the three miler I learned a little about setting the "Interval" workout such that do not need to adjust manually while on the TM. Can program the machine to shift speeds during the workout...which should prove more "natural."
Overall the 8 total miles done at 8:15 pace per mile. Thus will consider these HMP miles.
343C027 is 2 miles at 8:00 pace at 0715 for 16 minutes on RHTM.
344C028 is 4 miles at 8:00 pace at 1205 for 32 minutes on RHTM.
Total: 6 miles at 8:00 pace for HMP miles.
Above indicates should do repeats faster than 8:00 pace. I will have to look up again what speed I am supposed to be doing repeats at for the 800, 1200 and 1600s.
RHTM at 1705 with 5.5 miles done at 8:15 avg pace per mile. Thus HMP miles. Did Half Mile repeats at 7:45 with equal rest at 8:45. Once again, a great workout.
State Street Loop which is State Street into New Haven until cannot go further and back to Upper Street where meets Hartford Tpke.
18 miles done in 2:45:43 for 9:12 avg. pace per mile with 142 bpm avg HR which is 82% MHR. Weather Cold. Head wind while running toward New Haven. Snow Flurries although minimal.
There is no category for Long Miles at this site...but Long falls between Easy and MP. Thus categorized these miles as 9 Easy and 9 MP.
An 18 Mile Long Run at a pretty decent pace. I was not focused on running miles but rather on running in terms of "Time." I planned to run about three hours and if I ran between 2:30 to 3 hours, that would have been fine. I also wanted to do an 18 miler today. Focusing on time versus miles (because 18 is a lot to me) I thought might be better from a psychological standpoint and I further broke the run down in terms of 15 minute segments.
There were no walk breaks on this run...not even during refueling. I used Power Gels and Camel Bak at proper mileage points.
Splits:
923/134, 920/139, 911/143, 857/144, 848/144
848/144, 920/139, 911/143, 857/144, 843/144,
914/145, 932/143, 922/141, 939/141, 936/142
935/141, 945/140, 852/143.
Mile 1-11 sees splits with 35 seconds spread and miles within 8:48-9:23 range. I can live with that and will consider this to be consistent splits.
Mile 12-17 is 9:32-9:45 range except for Mile 13 which is a 9:22 mile.
I need to work on Mile 12-18 and work toward maintaining the Mile 1-11 pace. Consistency is what I am looking for. By the way, Mile 18 is an 8:52 mile. I intentionally picked up the pace for the 18th Mile to imitate what I should be doing during the last Mile of the Marathon. Run the last mile hard, Leave the tank empty.
15 miles at 9:30 pace per mile in 2:22:33 with AHR being 140bpm at 80% MHR which is Easy (GA) intensity Run (70-81% MHR).
I wanted to see if I could run consistent splits. I did. All miles were consistent. Each of the 15 miles were either 9:29 or 9:30 pace. A one second spread. Now that is CONSISTENT!
I was also curious about what the HR would look like in the later miles given consistent splits. The HR was consistently around 140 for the first ten. Mile 11-15 sees HR at around 145.
8.15 miles at 9:05 avg pace in 1:14:01 with 134bpm AHR at 77% which is Easy (GA) intensity.
Stonehenge x 6 circuits at 0942 for 8.15 miles. Snow and slushy on ground.
Going for 9:05 avg pace. Attempting to keep splits even. And by even I mean 9:05 pace plus or minus five seconds. Range for splits is 9:02-9:07. A five second spread! I would have expected AHR to be around 145 bpm versus 134 bpm. Last 5 miles at exactly 133 so perhaps AHR not accurate. New method: Simply copy data from Garmin and put here versus typing out the splits and Heart Rates.
13.1 miles done at 8:37 pace per mile in 1:52:56 at 149 bpm AHR for 86% MHR. Thus done at midpoint of Half Marathon Lactate Threshold range.
The Official Results report the run being done at 8:40 pace per mile.
Once again, a massive PR for this course. It is a hilly course and thus the time is higher than what would be done on a flatter course. Check out the stats for the course. My 39th Run saw the course being run at 10:20 pace per mile. Run 185B014 sees it run at 9:07 pace per mile. Run Number 366C040 (TODAY) sees it done at 8:40 pace per mile.
Colchester Half Marathon Number
Date
Bib Number
Run Number
Time
Pace
Place
Percent
20th
2/26/2011
135
366C040
1:53:26
8:40
226/409
0.55
19th
2/27/2010
214
185B014
1:59:36
9:07
227/370
0.61
18th
2/28/2009
104
39
2:15:17
10:20
276/306
0.90
STRATEGY:
One: I planned to go for average pace of 8:30 per mile. At various points, I checked to ensure I was on track. I was. A hilly course, so at times off for 8:30 splits...to be expected. But the plan was to make up for lost time on the flats and down hills.
Two: Uphill Mantra: "Turn." Downhill Mantra: "Down." Flat Mantra: "Flat." Staying totally focused on the Race, the up and down portions, and pacing accordingly. I was always well aware of how I needed to run during the race. Management of pace essential for this course. From beginning (don't go out at 7:30 pace) to end.
Three: Segment the course into quarters. Four three milers and then a final 1.11 miles. Segmenting the course key strategy. Not constantly concerned with time/pace. I know what I am doing from a breathing standpoint. I do not need to check my watch frequently.
Four: Spoke to Saint Sebastian throughout the run. Why not? He knows I am interested in getting much better with my running.
Above is a link to the 20th Colchester Half Marathon Results.
Below are Partial Results. Full Results contain too much information for them to be included in this report due to space restrictions.
Find this page online at www.coolrunning.com/results/11/ct/Feb26_Colche_set1.shtml Colchester Half Marathon Colchester, CT, February 26, 2011 [Age Group Winners ] Overall
Results by: The Last Mile Race Mgt.
Colchester Half Marathon Colchester, CT USA 02/26/2011 - 10:00 AM Weather: Overcast - High 30's Results by: The Last Mile Race Mgt. www.thelastmileracing.com Timed with MyLaps Bib tag systems Phone: 860-456-4451 e-mail: timing@thelastmileracing.com ================================================================================================ ***** Official Half Marathon Results ***** ================================================================================================ The DIV Column is your place in your age group or division for Awards Place No. Name Time Pace S Div/Tot Div Sex/Tot Age City St ===== ===== =================== ======= ===== = ======== ===== ======== === ================== == 1 304 Phil Mitchell 1:14:43 5:43 M 1/37 M2029 1/267 23 Glastonbury CT 2 307 Marc Robaczynski 1:14:54 5:43 M 1/53 M3039 2/267 36 New Hartford CT 3 167 Chris Hague 1:17:34 5:56 M 2/37 M2029 3/267 22 New Haven CT 4 402 Chris Rosenberg 1:18:42 6:01 M 3/37 M2029 4/267 20 Old Saybrook CT 5 349 Chris Hamel 1:19:10 6:03 M 4/37 M2029 5/267 27 Suffield CT 6 328 Chris Buell 1:19:21 6:04 M 5/37 M2029 6/267 29 Belchertown MA 7 391 Brett Stoeffler 1:22:15 6:17 M 1/87 M4049 7/267 43 Tolland CT 8 137 Jon Dipippo 1:22:16 6:17 M 2/87 M4049 8/267 41 Brooklyn CT 9 159 Joe Grabicki 1:22:54 6:20 M 2/53 M3039 9/267 35 West Hartford CT 10 348 Patrick Byrne 1:23:40 6:24 M 6/37 M2029 10/267 26 Manchester CT
182 148 Robin Beauregard 1:49:15 8:21 F 8/39 F4049 28/141 44 Hebron CT
