PREFONTAINE

http://connect.garmin.com/activity/146891342

518D020

4.94 miles in 45:02at 9:07/mile with 312 feet elevation. 

Rocky Hill.  4.94 Marathon Pace Miles

Call these Marathon pace miles (VDOT 42 at 8:26/mile) as they were likely Marathon pace intensity given the 312 feet total elevation for the 5 miler. 

Of note, consider using this course to train for Colchester.  Colchester has 770 feet elevation…this is the equivalent for the distance and elevation I ran today (770x0.38=293 feet).  Try to go faster than 9:07/mile next time…maybe a ten miler at a fast pace and make it a quality workout. 

The Colchester Half Marathon course and Elevation

http://www.halfmarathons.net/usa_half_marathons_connecticut_colchester_half_marathon_map.html

Race	Robin	Pat	Difference
Colchester Half Marathon 2009	1:53:55	2:15:17	+21:22
Colchester Half Marathon 2010	1:45:48	1:59:36	+13:48
Colchester Half Marathon 2011	1:49:15	1:53:26	+4:11
Colchester Half Marathon 2012	1:50:56	1:58:56	+8:00
Colchester Half Marathon 2013	1:51:09	1:48:57	-2:12
New Haven Road Race 20K 2009	1:36:03	1:41:00	+4:57
New Haven Road Race 20K 2010	1:39:12	1:42:25	+5:13
New Haven Road Race 20K 2011	1:44:25	1:55:34	+11:09
New Haven Road Race 20K 2012	1:41:48	1:44:32	+2:44
New Haven Road Race 20K 2013	1:42:50	1:50:52	+8:02
Manchester Road Race 4.748 Miles 2009	0:36:08	0:39:06	+2:58
Manchester Road Race 4.748 Miles 2010	0:35:24	0:37:23	+1:59
Manchester Road Race 4.748 Miles 2011	0:36:46	0:36:57	+0:11
Manchester Road Race 4.748 Miles 2012	0:36:02	0:37:09	+1:07
Manchester Road Race 4.748 Miles 2013	0:37:37	0:39:46	+2:09
Citizen Bank 5K Middletown 7/15/09	0:22:52	0:26:47	+3:55
Chicago Marathon 10/10/10	3:52:24	4:04:47	+12:23
Fairfield Half Marathon 6/26/11	1:46:49	2:02:17	+15:28
Cox Sports Marathon 5/12/13	3:53:39	4:10:50	+17:11

http://connect.garmin.com/activity/147132134

519D021Q

Quality Workout.  1:42pm.  Rings of State.  2.57 Threshold Miles, 8.91 Easy Miles

11.48 miles done in 1:41:59 at 8:53/mile.

Scheduled: 2 Miles Easy pace {9:25/mile} + 2 x (10 minutes at Threshold pace {7:52/mile}with 2-min rests) + 1 Hour Easy pace.

I did the precise workout as scheduled and at better than planned paces. 

I am very satisfied with this result.  I had difficulty putting together (90-120 second repeats at 7:26/mile with 4 minutes rest) Sunday.  Today I easily handle (10 minutes at 7:46/mile with two minutes rest)!  Does 20 seconds really make that much of a difference?  I do not think so.  I suspect I am better with longer distances…I can run a quick pace in time and can build…not however in the minimal time it takes to run 300-400 meters – or at least not yet.

CONFIRMATION: I can handle the ten minute Cruise Intervals at VDOT 42 intensity.

Learned about feature on the Garmin watch…Advanced Workouts.  It allows me to enter multiple steps for a particular workout.  For example…I can program 2 miles Easy pace + 4x (1 mile T pace with 1-min rest) + 5 min Easy pace + 3 x (1 mile T pace with 1-min rest) + 2 miles Easy pace.  For the longest time, I was wondering how to program that kind of a workout into the Garmin.  I thought the watch features were lacking…turns out…my knowledge of the Garmin functions were lacking. 

Week 5 Summary: 2 Quality Workouts done, One Quality workout became much easier, 27.59 miles of 50 done (55%), ran 4 of the 6 scheduled days.  

Month January summary: 8 Quality workouts done (2 VO2MI, 2 Tempo, 4 Longs {two with half being MP miles}, 2 Speed workouts, some pick-ups, Ran long 5 of past 5 Saturdays, Ran every Saturday and Sunday past 5 weeks, 138.38 January Miles, Ran 19/31 days, Moved from VDOT 41 to VDOT 42.

IMPROVE ON: INCREASING MILEAGE.

IMPROVE ON: ID ON THE SCHEDULE…HOW TO BUILD IN MILEAGE.

Saturday and Sundays are in place as definite days to run.  I have not missed any of those.

Build in an additional “definite” day for running…maybe a ten miler.

If there were three “definite” days…the 20 weekend miles and the additional ten miles would work out to 30 miles.  Three definite days would be guaranteed 30 miles!

The goal would then be to get the other 15-25 miles done.

Think in terms of about 25 miles Mon through Friday, 20 Miles Sat- Sun.  

http://connect.garmin.com/activity/147534208

520D022

209pm: 7.01 Easy Miles. 

State Street out 2.5 miles to New Haven, back, out to DD (toward New Haven), back.

7.01 Easy miles done in 1:04:44 at 9:14/mile.

http://connect.garmin.com/activity/148838977

521D023Q

Ran with Marc again.

14.39 Easy miles done in 2:13:30 @ 9:17/mile @ 9:39am. The Canal Trail route.  Considered a Quality workout and A+ rating as stayed on pace.    

21.40 miles for the week.  Let's see what next week brings (or what I bring to next week).  

Today ends week 6 of 18 week training program.

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 

524D026Q

http://connect.garmin.com/activity/153591905

At 5:22 pm at HHS Track.  Ran 6.24 miles at 8:56/mile.  

4.88 Easy and 1.36 VO2max.

Plan was a pyramid workout with a 1-2-3-4-5-4-3-2-1 minute pattern for 25 minutes at 5K pace and 9 minutes at VO2max intensity with 2 minute rests.  What I actually did was a 1-2-3-2-2.  So ten minutes run at 5K pace for 1.36 miles. The 5K splits around 7:25/mile goal pace.

These VO2max workouts…they do not come easy for me.

Redemption comes Thursday with the Tempo workout (weather permitting).  I think the tempo workouts are easier. 

So that the workout would not be a total wash, I opted to do a bit of running at a little faster than Easy 9:25/mile pace.