PREFONTAINE

40 days and 40 nights…Not yet. Almost there. At 36 days without having to buy a pack of cigarettes, light a cigarette, smoke a cigarette. Disgusted with having smoked so long – BUT, crap, missing them. I would love to smoke one. Not going to though. Clearly running is improved.

I ran 11.05 miles with Bob on the Canal Trail today. Got them done @ 9:02/mile AP in 1:39.

Splits from 9:00/mile perspective: +9, -5, +4, -8, +25, + 18, 0, +10, -4, -11, and -9. It’s all good because hitting 9:15s would have been acceptable.

AP dead even at 9:00/mile at 4 mile mark. Lost ground for mile 5 and 6 and was not sure what that was about…falling off pace?? Is Endurance lacking?? Figured I would pick up the pace a bit to make sure I could hold 9-915s. Last three miles in the high eights.

Looks good – couldn’t put together more than a quarter mile on Monday.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:09	1	40	48	9:09
2	0:08:55	1	10	18	8:55
3	0:09:03	1	0	0	9:04
4	0:08:52	1	10	24	8:52
5	0:09:25	1	86	0	9:25
6	0:09:18	1	14	53	9:18
7	0:09:00	1	82	45	9:00
8	0:09:10	1	0	21	9:10
9	0:08:56	1	48	51	8:56
10	0:08:49	1	56	27	8:49
11	0:08:51	1	0	59	8:51
12	:23.5	0.05	0	0	8:19
Summary	1:39:52	11.05	346	346	9:02

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Sun, Feb 02, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.01	0.00	0.00	0.00	8.01

http://connect.garmin.com/activity/439770580

Sun, Feb 2, 2014 12:19 PM

Distance:	8.01 mi
Time:	1:11:30
Avg Pace:	8:56 min/mi
Elevation Gain:	233 ft
Calories:	1,062 C

Ran 8.01 miles @ 8:56/mile AP in 1:11 on the Canal Trail.

11 yesterday and 8 today is 19 miles for the weekend.

I plan to run 13 next Saturday and 10 next Sunday for 23 weekend miles.

One objective is to get some Back to Back (B2B) Long runs done in an attempt to build endurance.

Another objective: get used to running Long with legs being tired (an asset when racing long distances).

This weekend on the low mileage end of Long. 15+15 or 18+15 or 20+15 with the total weekend miles being in the 30-35 mile range probably more in line with where I need to be. I am not going to do that kind of distance straight out of the gate though.

Today, from 9:00/mile perspective, splits are in seconds +15, -13, -8, -26, +6, +2, +1 -11.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:15	1	71	78	9:15
2	0:08:47	1	0	16	8:47
3	0:08:52	1	9	0	8:52
4	0:08:34	1	0	18	8:34
5	0:09:06	1	74	0	9:06
6	0:09:02	1	0	38	9:02
7	0:09:01	1	70	17	9:01
8	0:08:49	1	8	73	8:49
9	:03.4	0.01	0	0	8:42
Summary	1:11:30	8.01	233	240	8:56

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Wed, Feb 05, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.01	0.00	0.00	0.00	4.01

http://connect.garmin.com/activity/441063509

Wed, Feb 5, 2014 12:32 PM

Distance:	4.01 mi
Time:	37:12
Avg Pace:	9:17 min/mi
Elevation Gain:	110 ft
Calories:	532 C

Snow. Day off from work. A quick 4 mile run at 1230 pm @ 9:17/mile AP in 37:12.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:47	1	26	21	9:48
2	0:09:24	1	26	33	9:24
3	0:09:07	1	8	21	9:07
4	0:08:48	1	51	26	8:48
5	:05.7	0.01	--	--	9:06
Summary	0:37:12	4.01	110	101	9:17

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Sun, Feb 09, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.01	0.00	0.00	0.00	13.01

http://connect.garmin.com/activity/443588831

Sun, Feb 9, 2014 10:47 AM

Distance:	13.01 mi
Time:	1:55:30
Avg Pace:	8:53 min/mi
Elevation Gain:	170 ft
Calories:	1,727 C

I ran 13 miles today (Sunday) @ 8:53/mile AP in 1:55.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:18	1	--	--	9:18
2	0:09:03	1	22	28	9:04
3	0:08:48	1	12	9	8:49
4	0:08:43	1	17	4	8:43
5	0:08:50	1	--	12	8:50
6	0:08:37	1	12	84	8:37
7	0:08:57	1	9	20	8:57
8	0:08:53	1	21	--	8:53
9	0:08:57	1	18	25	8:57
10	0:08:51	1	29	31	8:51
11	0:08:55	1	--	9	8:55
12	0:08:55	1	18	10	8:55
13	0:08:38	1	12	10	8:38
14	:03.3	0.01	--	--	8:19
Summary	1:55:30	13.01	170	243	8:53

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Wed, Feb 12, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.01	0.00	0.00	0.00	5.01

http://connect.garmin.com/activity/447016668

Wed, Feb 12, 2014 2:07 PM

Distance:	5.01 mi
Time:	43:19
Avg Pace:	8:39 min/mi
Elevation Gain:	159 ft
Calories:	668 C

Was going for Easy miles and with hills. Yet put them together at 8:39/mile AP which is close to Marathon Pace. Good run.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:45	1	45	48	8:45
2	0:09:02	1	62	18	9:02
3	0:08:34	1	22	62	8:34
4	0:08:34	1	--	--	8:34
5	0:08:20	1	30	34	8:20
6	:04.4	0.01	--	--	6:46
Summary	0:43:19	5.01	159	161	8:39

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Thu, Feb 13, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.25	0.00	0.00	0.00	3.25

http://connect.garmin.com/activity/447016659

Thu, Feb 13, 2014 4:45 PM

Distance:	3.25 mi
Time:	30:06
Avg Pace:	9:15 min/mi
Elevation Gain:	55 ft
Calories:	428 C

Snowstorm and off from work. Post Nor Easter. They just plowed the street so figured I would get a run done. Pace slowed given the terrain and conditions of the roads. Probably same intensity as the run done yesterday.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:28	1	17	16	9:28
2	0:09:14	1	16	6	9:15
3	0:09:02	1	22	32	9:02
4	0:02:22	0.25	--	14	9:17
Summary	0:30:06	3.25	55	69	9:15

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Mon, Feb 17, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

http://connect.garmin.com/activity/447016651

Mon, Feb 17, 2014 2:41 PM

Distance:	5.00 mi
Time:	47:06
Avg Pace:	9:25 min/mi
Elevation Gain:	193 ft
Calories:	669 C

I ran slowly today deciding not to push the pace. Back not feeling the best.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:45	1	56	48	9:45
2	0:09:41	1	38	8	9:41
3	0:09:18	1	22	61	9:18
4	0:09:27	1	20	13	9:27
5	0:08:54	1	57	68	8:54
6	:02.0	0	--	--	7:17
Summary	0:47:06	5	193	199	9:25

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Sat, Feb 22, 2014

Race: Colchester Half Marathon (13.11 Miles) 02:01:39, Place overall: 358, Place in age division: 61

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.11	0.00	0.00	0.00	13.11

http://connect.garmin.com/activity/453518708

Sat, Feb 22, 2014 10:04 AM

Distance:	13.11 mi
Time:	2:01:10
Avg Pace:	9:15 min/mi
Elevation Gain:	766 ft
Calories:	1,697 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	08:20.0	1	31	30	8:20
2	09:17.9	1	91	51	9:18
3	09:06.2	1	64	10	9:06
4	08:41.9	1	41	77	8:42
5	08:59.1	1	--	50	8:59
6	09:25.8	1	45	91	9:26
7	09:49.0	1	84	50	9:49
8	10:25.8	1	120	79	10:26
9	08:54.1	1	21	26	8:54
10	08:36.8	1	--	197	8:37
11	08:48.2	1	28	56	8:48
12	10:09.5	1	109	32	10:10
13	09:38.7	1	133	29	9:39
14	:57.5	0.11	--	--	8:35
Summary	01:10.3	13.11	766	778	9:15

Colchester Half Marathon

                     USA/TF Course Cert. CT12001JHP

                           Colchester, CT USA

                          2/22/2014 - 10:00 AM

                          Weather: Sunny - 50's

                  Results by: The Last Mile Racing LLC.

                        www.thelastmileracing.com

                   Timed using MyLaps Bib tag System

                   email: timing@thelastmileracing.com

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

                      ***** Official Results *****

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

            ********* Results in order of Net time **********

  The DIV Column is your place in your age group or division for Awards

Place No.   Name                S Div/Tot  Sex/Tot  Div   Age Nettime    Pace  Guntime    Pace  City               St

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

   1   395 Jeffrey Wadecki     M   1/75     1/326  M3039  30 1:12:01.43  5:30 1:12:01.44  5:30 Ledyard            CT

   2   466 Chris Rosenberg     M   1/41     2/326  M2029  23 1:14:21.47  5:41 1:14:21.48  5:41 Old Saybrook       CT

   3    10 Garrett Ash         M   2/75     3/326  M3039  30 1:17:08.00  5:54 1:17:08.01  5:54 Manchester         CT

   4    18 Spyros Barres       M   1/78     4/326  M5059  51 1:17:08.68  5:54 1:17:09.23  5:54 Mystic             CT

205    23 Robin Beauregard    F  13/58    41/204  F4049  47 1:49:50.61  8:24 1:49:59.62  8:24 Hebron             CT

232    11 Marc Audet          M  41/78   183/326  M5059  55 1:51:59.58  8:33 1:52:18.76  8:35 Hamden             CT

358   205 Patrick Kearney     M  61/78   261/326  M5059  51 2:01:39.46  9:18 2:01:49.84  9:18 Hamden             CT

527   326 Ed Root             M  25/25   326/326  M6069  68 3:22:28.96 15:28 3:22:31.79 15:28 Old Saybrook       CT

 528   377 Cynthia Tanzi       F   6/6    202/204  F6069  60 3:23:53.16 15:34 3:23:53.16 15:34 Lincoln            RI

 529   175 Andrea Herrmann     F  71/71   203/204  F3039  37 3:24:14.22 15:36 3:24:14.22 15:36 Warwick            RI

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
62.45	0.00	0.00	0.00	62.45

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