|
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|
| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 162.34 | 12.03 | 1.00 | 0.00 | 175.37 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
|
http://connect.garmin.com/activity/279409930
Sat,
Mar 2, 2013 9:42 AM
|
Distance:
|
22.00 mi
|
|
Time:
|
3:27:43
|
|
Avg Pace:
|
9:26 min/mi
|
|
Elevation Gain:
|
815 ft
|
|
Calories:
|
2,898 C
|
37°
Feels like 31°
8 mph NNW wind
Humidity 60%
I ran 22 miles today at 9:26/mile
pace in 3:26:43.
This is a decent pace for the distance.
I ran with Marc. He
ran 13 miles. I ran 22.
The goal was to do the 22 miles at ten minute mile pace and
if take any breaks, to get the split where break was done to the 10:00/mile range.
Actually 18 of the 22 miles are faster than 10:00/mile pace.
Mile 9 is 8:44/mile.
Mile 17 is 8:48/mile.
Mile 19 is 8:29/mile.
Mile 22 is 8:40/mile.
As always, I run faster late in the game to see how much I
have left in the tank. And because it’s
fun to run faster.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:37
|
1
|
60
|
5
|
9:37
|
|
2
|
0:09:26
|
1
|
15
|
44
|
9:26
|
|
3
|
0:10:17
|
1
|
42
|
29
|
10:17
|
|
4
|
0:09:30
|
1
|
62
|
89
|
9:30
|
|
5
|
0:09:09
|
1
|
58
|
0
|
9:09
|
|
6
|
0:10:27
|
1
|
11
|
56
|
10:27
|
|
7
|
0:09:28
|
1
|
30
|
48
|
9:28
|
|
8
|
0:10:04
|
1
|
17
|
29
|
10:04
|
|
9
|
0:08:44
|
1
|
17
|
22
|
8:44
|
|
10
|
0:09:09
|
1
|
14
|
0
|
9:09
|
|
11
|
0:09:05
|
1
|
25
|
28
|
9:05
|
|
12
|
0:11:09
|
1
|
60
|
23
|
11:09
|
|
13
|
0:09:16
|
1
|
39
|
50
|
9:16
|
|
14
|
0:09:17
|
1
|
58
|
38
|
9:17
|
|
15
|
0:09:31
|
1
|
11
|
43
|
9:32
|
|
16
|
0:09:08
|
1
|
35
|
0
|
9:08
|
|
17
|
0:08:48
|
1
|
29
|
69
|
8:48
|
|
18
|
0:09:38
|
1
|
45
|
0
|
9:38
|
|
19
|
0:08:29
|
1
|
0
|
83
|
8:29
|
|
20
|
0:09:19
|
1
|
72
|
48
|
9:19
|
|
21
|
0:09:31
|
1
|
26
|
44
|
9:32
|
|
22
|
0:08:40
|
1
|
90
|
68
|
8:40
|
|
23
|
:01.7
|
0.01
|
0
|
0
|
5:48
|
|
Summary
|
3:27:43
|
22
|
815
|
816
|
9:26
|
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
|
Date
|
Week #
|
Mon
|
Tue (SPE)
|
Wed
|
Thu (MP)
|
Fri
|
Sat
|
Sun
|
Total
|
On Sched
|
|
12/31/2012
|
1
|
|
10-10
|
5-5
|
7-7
|
|
*20-17
|
5-6
|
47-45
|
-2
|
|
1/7/2013
|
2
|
|
10-9
|
5-5
|
7-7
|
|
12-15
|
10-10
|
44-46
|
0
|
|
1/14/2013
|
3
|
|
7-6
|
5-5
|
7-7
|
|
*22-15
|
*5-15
|
46-48
|
+2
|
|
1/21/2013
|
4
|
|
6-6
|
4-4
|
6-6
|
|
14-13
|
5-5
|
35-34
|
+1
|
|
1/28/2013
|
5
|
|
9-8
|
5-5
|
7-6
|
|
*24-12
|
5-5
|
50-36
|
-13
|
|
2/4/2013
|
6
|
|
7-7
|
5-6
|
7-6
|
|
*18-0
|
*10-8
|
47-27
|
-33
|
|
2/11/2013
|
7
|
*0-20
|
*10-0
|
5-6
|
7-6
|
*0-7
|
*24-14
|
*5-0
|
51-53
|
-31
|
|
2/18/2013
|
8
|
*0-6
|
6-6
|
4-5
|
*6-0
|
|
14-13
|
*10-0
|
40-30
|
-41
|
|
2/25/2013
|
9
|
0-6
|
7-6
|
5-0
|
7-6
|
|
*18-22
|
*10-0
|
47-40
|
-48
|
|
3/4/2013
|
10
|
|
6
|
4
|
6
|
|
14
|
10
|
40
|
|
|
3/11/2013
|
11
|
|
7
|
5
|
3
|
|
31
|
|
46
|
|
|
3/18/2013
|
12
|
|
6
|
4
|
6
|
|
14
|
5
|
35
|
|
|
3/25/2013
|
13
|
|
7
|
5
|
7
|
|
25
|
5
|
49
|
|
|
4/1/2013
|
14
|
|
5
|
5
|
7
|
|
18
|
|
35
|
|
|
4/8/2013
|
15
|
|
5
|
|
7
|
|
10
|
5
|
27
|
|
|
4/15/2013
|
16
|
|
4
|
3
|
2
|
|
|
50
|
59
|
|
The Table:
The numbers to the left of the dash in the table are
scheduled miles. Numbers to the right are miles I ran. The last column reflects how “on track” I am
and is the cumulative total for the miles I am ahead or behind with regard to
the scheduled mileage. If there is an
asterisk in the table, it reflects the run was not done precisely as scheduled.NEW YEAR PRIMARY GOALS:
Double the mileage without injury
Consistency with running the
scheduled miles
Run the 5 scheduled days weekly
Do the Long Runs at the prescribed
distances
Monitor your progress frequently to
prevent yourself from becoming inconsistent
Identify running partners and
schedule runs with them month in advance if possible (accountability)
Races: Quality versus
Quantity. Go for PRs – train for the
event. No B2B races. No once a month races. Be selective.
Nine Week Summary. 12/31/12 through 3/3/13. I ran 359 of the 407 scheduled miles (88%).
The three weekday runs are fine
across the nine weeks. 1 of 27 runs not done as scheduled when
during Week 7, I ran a 20 miler on Monday and rescheduled the Tuesday ten miler
to Friday and ran 7 versus ten miles.
The Sunday runs are okay as well. I skipped the Week 7, 2/17/13 five miler as I ran 61 miles during the seven day period 2/10/13 through 2/16/13.
I skipped the week 8, 2/24/13 ten miler because I ran a hard effort the day before setting
a 4 minute and 29 second course PR on the hilly Colchester Half Marathon
course. The Week 9 Sunday ten miler I
skipped as well…Okay…maybe some slacking on the Sunday runs. I could have gotten out there today. I decided on taking a day off. I’ll watch the Sunday runs and get back on
track with those.
The Saturday Long Runs – I had VALID reasons for cutting short or missing a long
run. When possible, I adapted or made
the run up. Week 1 saw 17 versus 20
miles done as the last three weeks of December 2012 saw 16 days off and the
last week with running and the Long then being 13 miles. Week 3 and 5 had the BM issue and the Longs
cut short. I adapted for week 3. Week 6 was the Blizzard. I adapted by running Long on Monday during
Week 7 and cut the Week 7 Saturday Long run short. I ran 22 miles during Week 9 versus the
scheduled 18 miles.
I have not been short-changing the
schedule. I have consistently applied
myself to completing the scheduled runs at the prescribed distances.
Weekday Run Analysis: Doubling the mileage required I run slower during the initial
training period. The weekday runs and
the average pace per mile for those weekday runs are below. During Week 1-5, I ran 2/15 runs at average
pace of <9:00/mile pace. During
Week 6-9, I ran 7/12 runs at average pace of <9:00/mile
pace. I am now running faster while
maintaining the high mileage.
Week 1 (9:44, 9:27, 9:24). Week 2 (9:44, 8:57, 8:50), Week 3 (9:26, 9:32, 9:24), Week 4 (9:28, 9:35, 9:27), Week 5 (9:36, 9:08, 9:30)
Week 6 (8:55,
9:04, 8:40), Week 7 (8:51, 9:04, 9:26), Week 8 (8:55, 8:49, 8:54), Week 9 (9:10, 9:08, 8:55).
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.01 | 0.00 | 0.00 | 0.00 | 6.01 |
|
http://connect.garmin.com/activity/280545976
Mon,
Mar 4, 2013 11:44 AM
|
Distance:
|
6.01 mi
|
|
Time:
|
54:11
|
|
Avg Pace:
|
9:01 min/mi
|
|
Elevation Gain:
|
194 ft
|
|
Calories:
|
790 C
|
37°
Feels like 28°
16 mph NW wind
Humidity 52%
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:28
|
1
|
36
|
27
|
9:28
|
|
2
|
0:08:58
|
1
|
0
|
9
|
8:58
|
|
3
|
0:09:13
|
1
|
27
|
0
|
9:13
|
|
4
|
0:09:00
|
1
|
62
|
48
|
9:00
|
|
5
|
0:08:53
|
1
|
30
|
68
|
8:53
|
|
6
|
0:08:36
|
1
|
40
|
45
|
8:36
|
|
7
|
:03.2
|
0.01
|
0
|
0
|
8:59
|
|
Summary
|
0:54:11
|
6.01
|
194
|
198
|
9:01
|
| | Add Comment |
| | 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/280936546
Tue,
Mar 5, 2013 3:33 PM
|
Distance:
|
4.01 mi
|
|
Time:
|
35:34
|
|
Avg Pace:
|
8:53 min/mi
|
|
Elevation Gain:
|
296 ft
|
|
Calories:
|
533 C
|
45°
Feels like 41°
6 mph NE wind
Humidity 49%
I ran 4.01 miles @ 8:53/mile in 35:34.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:09
|
1
|
233
|
220
|
9:09
|
|
2
|
0:08:47
|
1
|
0
|
10
|
8:47
|
|
3
|
0:08:55
|
1
|
22
|
14
|
8:55
|
|
4
|
0:08:41
|
1
|
41
|
54
|
8:41
|
|
5
|
:02.2
|
0.01
|
0
|
0
|
7:13
|
|
Summary
|
0:35:34
|
4.01
|
296
|
299
|
8:53
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.81 | 0.00 | 0.00 | 0.00 | 5.81 |
|
http://connect.garmin.com/activity/281576758
Thu, Mar 7, 2013 11:47 AM
|
Distance:
|
5.81 mi
|
|
Time:
|
50:29
|
|
Avg Pace:
|
8:41 min/mi
|
|
Elevation Gain:
|
1,196 ft
|
|
Calories:
|
772 C
|
37°
Feels like 29°
15 mph NE wind
Humidity 75% I ran 5.81 miles today @ 8:41/mile. Of note, the mile2 split is 8:27, mile 5 split is 8:24 and the last 0.81 mile split is 8:28. These are faster miles than I have been running of late for Easy runs. That is good.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:04
|
1
|
1,044
|
1,028
|
9:04
|
|
2
|
0:08:27
|
1
|
19
|
32
|
8:27
|
|
3
|
0:08:47
|
1
|
16
|
21
|
8:47
|
|
4
|
0:08:56
|
1
|
56
|
17
|
8:56
|
|
5
|
0:08:24
|
1
|
22
|
57
|
8:24
|
|
6
|
0:06:51
|
0.81
|
39
|
42
|
8:28
|
|
Summary
|
0:50:29
|
5.81
|
1,196
|
1,196
|
8:41
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.02 | 0.00 | 0.00 | 0.00 | 20.02 |
|
http://connect.garmin.com/activity/282312976
Sat,
Mar 9, 2013 11:10 AM
|
Distance:
|
20.02 mi
|
|
Time:
|
3:09:39
|
|
Avg Pace:
|
9:28 min/mi
|
|
Elevation Gain:
|
539 ft
|
|
Calories:
|
2,641 C
|
46°
Feels like 42°
9 mph N wind
Humidity 34%
I ran 20.02 miles @ AP 9:28/mile
in 3:09:39. (Long Run pace range is 8:36-9:54/mile pace).
The goal was to get the miles done at 9:15-9:45
mile pace range. All splits, except four,
within the range above. The four splits
outside of the range are: Mile 2 at 9:12,
Mile 10 at 9:59, Mile 12 at 8:56, Mile 17 at 8:54. I would say this is consistent. The salt came through the third upper layer
today and visible on the jacket. Hotter
than usual. Of note, the Canal Trail not the best running conditions. Slush and puddles at various points. And by the time I ran a mile or two on the trail portion, running shoes soaked. A good run at any rate.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:44
|
1
|
67
|
8
|
9:44
|
|
2
|
0:09:12
|
1
|
39
|
134
|
9:12
|
|
3
|
0:09:36
|
1
|
35
|
17
|
9:36
|
|
4
|
0:09:35
|
1
|
50
|
82
|
9:35
|
|
5
|
0:09:22
|
1
|
49
|
33
|
9:22
|
|
6
|
0:09:43
|
1
|
19
|
18
|
9:43
|
|
7
|
0:09:19
|
1
|
26
|
8
|
9:19
|
|
8
|
0:09:24
|
1
|
7
|
30
|
9:24
|
|
9
|
0:09:37
|
1
|
58
|
11
|
9:37
|
|
10
|
0:09:59
|
1
|
31
|
17
|
9:59
|
|
11
|
0:09:40
|
1
|
17
|
72
|
9:40
|
|
12
|
0:08:56
|
1
|
6
|
17
|
8:56
|
|
13
|
0:09:34
|
1
|
12
|
0
|
9:34
|
|
14
|
0:09:19
|
1
|
0
|
0
|
9:19
|
|
15
|
0:09:30
|
1
|
50
|
22
|
9:30
|
|
16
|
0:09:31
|
1
|
22
|
44
|
9:31
|
|
17
|
0:08:54
|
1
|
18
|
23
|
8:54
|
|
18
|
0:09:38
|
1
|
0
|
0
|
9:38
|
|
19
|
0:09:25
|
1
|
0
|
18
|
9:25
|
|
20
|
0:09:35
|
1
|
33
|
0
|
9:36
|
|
21
|
:08.3
|
0.02
|
0
|
0
|
8:03
|
|
Summary
|
3:09:39
|
20.02
|
539
|
555
|
9:28
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.01 | 0.00 | 0.00 | 6.01 |
|
http://connect.garmin.com/activity/282895290
Sun, Mar 10, 2013 2:38 PM
|
Distance:
|
6.01 mi
|
|
Time:
|
50:59
|
|
Avg Pace:
|
8:29 min/mi
|
|
Elevation Gain:
|
157 ft
|
|
Calories:
|
803 C
|
43°
Feels like 40°
5 mph wind
Humidity 65%
6.01 @ AP 8:29/mile in 50:59.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:03
|
1
|
107
|
33
|
9:03
|
|
2
|
0:08:32
|
1
|
12
|
17
|
8:32
|
|
3
|
0:08:29
|
1
|
0
|
4
|
8:29
|
|
4
|
0:08:24
|
1
|
20
|
23
|
8:24
|
|
5
|
0:08:19
|
1
|
13
|
0
|
8:19
|
|
6
|
0:08:07
|
1
|
5
|
0
|
8:07
|
|
7
|
:03.9
|
0.01
|
0
|
0
|
7:13
|
|
Summary
|
0:50:59
|
6.01
|
157
|
78
|
8:29
|
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.02 | 0.00 | 0.00 | 6.02 |
|
http://connect.garmin.com/activity/284073032
Wed,
Mar 13, 2013 11:47 AM
|
Distance:
|
6.02 mi
|
|
Time:
|
51:26
|
|
Avg Pace:
|
8:33 min/mi
|
|
Elevation Gain:
|
1,459 ft
|
|
Calories:
|
789 C
|
46°
Feels like 41°
11 mph NW wind
Humidity 42%
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:07:55
|
1
|
1,296
|
685
|
7:55
|
|
2
|
0:08:41
|
1
|
0
|
42
|
8:41
|
|
3
|
0:08:43
|
1
|
10
|
18
|
8:43
|
|
4
|
0:08:47
|
1
|
41
|
22
|
8:47
|
|
5
|
0:08:41
|
1
|
22
|
48
|
8:41
|
|
6
|
0:08:30
|
1
|
91
|
67
|
8:30
|
|
7
|
:10.0
|
0.02
|
0
|
0
|
7:43
|
|
Summary
|
0:51:26
|
6.02
|
1,459
|
881
|
8:33
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.22 | 0.00 | 0.00 | 0.00 | 5.22 |
|
http://connect.garmin.com/activity/284377474
Thu, Mar 14, 2013 12:36 PM
|
Distance:
|
5.22 mi
|
|
Time:
|
47:27
|
|
Avg Pace:
|
9:05 min/mi
|
|
Elevation Gain:
|
154 ft
|
|
Calories:
|
693 C
|
32°
Feels like 21°
18 mph NNW wind
Humidity 37%
I ran 5.22 miles at 9:05/mile
pace in 47:27. I tried to run 10:00/miles initially by going slow and easy
and not breathing hard…found I was at 9:35/mile. So then decided to keep the effort the same
and go for 9:30s…then put together an
8:50/mile. What???
Figured I’d go for 9:30s still…9:08, 8:54
and 9:12 follow. Well I did not think I was breathing too hard
and I thought I was running easy.
No big deal. But I do
have a 31 miler coming up. And I want to
practice going slower because I cannot be running 9:00s
up front for the 50 mile race.
For the 31 miler: plan is to practice going out at
9:15-9:45/mile – just keep the splits within that range and toward the higher
end. As the run progresses, I will get
faster but I must monitor this! Keep the
splits around 9:30 is the goal. And to end the run at 9:30/mile AP is the goal.
This will be about the same plan for the 50 mile race I believe. I don’t plan to hold that pace for the entire
50…but I will get a good estimate of how long I might be able to hold that pace
for with the upcoming Long run.
The current goal for the Ultra is to get the fifty done at
<10:00/mile AP and in 8:20.
Currently, 9:30s are super easy…but we’ll see.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:35
|
1
|
36
|
22
|
9:35
|
|
2
|
0:08:50
|
1
|
6
|
17
|
8:50
|
|
3
|
0:09:08
|
1
|
28
|
0
|
9:08
|
|
4
|
0:08:54
|
1
|
33
|
70
|
8:54
|
|
5
|
0:09:11
|
1
|
52
|
0
|
9:12
|
|
6
|
0:01:50
|
0.22
|
0
|
41
|
8:14
|
|
Summary
|
0:47:27
|
5.22
|
154
|
150
|
9:05
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 30.02 | 0.00 | 0.00 | 0.00 | 30.02 |
|
http://connect.garmin.com/activity/284668616
Fri,
Mar 15, 2013 9:45 AM
|
Distance:
|
30.02 mi
|
|
Time:
|
4:44:37
|
|
Avg Pace:
|
9:29 min/mi
|
|
Elevation Gain:
|
1,632 ft
|
|
Calories:
|
3,960 C
|
34°
Feels like 34°
4 mph wind
Humidity 40%
I ran 30.02 miles @ 9:29/mile
AP. It took 4:44:37 to complete the run (close to 5 hours). The goal was to keep all splits within the 9:15-9:45/mile range. I did that for 25 of the 30 miles. Mile 2, 4, and 25 was fast by a couple
seconds. Mile 26 slow by 11 seconds and Mile
28 slow by 42 seconds.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:28
|
1
|
238
|
193
|
9:28
|
|
2
|
0:09:14
|
1
|
34
|
39
|
9:14
|
|
3
|
0:09:22
|
1
|
113
|
96
|
9:22
|
|
4
|
0:09:13
|
1
|
0
|
35
|
9:13
|
|
5
|
0:09:28
|
1
|
31
|
0
|
9:28
|
|
6
|
0:09:39
|
1
|
2
|
0
|
9:39
|
|
7
|
0:09:16
|
1
|
45
|
22
|
9:16
|
|
8
|
0:09:26
|
1
|
9
|
25
|
9:26
|
|
9
|
0:09:17
|
1
|
18
|
0
|
9:18
|
|
10
|
0:09:26
|
1
|
28
|
0
|
9:27
|
|
11
|
0:09:25
|
1
|
7
|
53
|
9:25
|
|
12
|
0:09:21
|
1
|
47
|
49
|
9:21
|
|
13
|
0:09:36
|
1
|
444
|
431
|
9:36
|
|
14
|
0:09:18
|
1
|
125
|
123
|
9:19
|
|
15
|
0:09:16
|
1
|
17
|
41
|
9:17
|
|
16
|
0:09:42
|
1
|
108
|
124
|
9:42
|
|
17
|
0:09:19
|
1
|
13
|
17
|
9:20
|
|
18
|
0:09:30
|
1
|
107
|
83
|
9:30
|
|
19
|
0:09:15
|
1
|
35
|
28
|
9:15
|
|
20
|
0:09:22
|
1
|
0
|
57
|
9:22
|
|
21
|
0:09:41
|
1
|
33
|
32
|
9:41
|
|
22
|
0:09:15
|
1
|
19
|
32
|
9:15
|
|
23
|
0:09:41
|
1
|
25
|
23
|
9:41
|
|
24
|
0:09:23
|
1
|
7
|
8
|
9:23
|
|
25
|
0:09:14
|
1
|
8
|
0
|
9:14
|
|
26
|
0:09:56
|
1
|
12
|
29
|
9:56
|
|
27
|
0:09:35
|
1
|
11
|
5
|
9:35
|
|
28
|
0:10:27
|
1
|
41
|
22
|
10:27
|
|
29
|
0:09:44
|
1
|
51
|
0
|
9:45
|
|
30
|
0:09:37
|
1
|
0
|
44
|
9:37
|
|
31
|
:08.7
|
0.02
|
0
|
0
|
9:22
|
|
Summary
|
4:44:37
|
30.02
|
1,632
|
1,613
|
9:29
|
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.14 | 0.00 | 0.00 | 0.00 | 3.14 |
|
http://connect.garmin.com/activity/286883509
Sun,
Mar 17, 2013 1:46 PM
|
Distance:
|
3.14 mi
|
|
Time:
|
28:37
|
|
Avg Pace:
|
9:06 min/mi
|
|
Elevation Gain:
|
53 ft
|
|
Calories:
|
417 C
|
9°
Feels like 33°
10 mph NNW wind
Humidity 30% It feels like 10:30/mile pace and I am going for 10:00/mile pace. At 0.30 mile I look at the watcfh and find I am running 9:04./mile pace. So I decide to go for 9:15/mile +/- 15 seconds. Get the 3.14 miles done at 9:06/mile pace.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:11
|
1
|
19
|
25
|
9:11
|
|
2
|
0:09:04
|
1
|
23
|
33
|
9:04
|
|
3
|
0:09:05
|
1
|
11
|
19
|
9:05
|
|
4
|
0:01:18
|
0.14
|
0
|
0
|
9:04
|
|
Summary
|
0:28:37
|
3.14
|
53
|
77
|
9:06
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.33 | 0.00 | 0.00 | 0.00 | 5.33 |
|
http://connect.garmin.com/activity/286883492
Wed,
Mar 20, 2013 11:40 AM
|
Distance:
|
5.33 mi
|
|
Time:
|
51:32
|
|
Avg Pace:
|
9:40 min/mi
|
|
Elevation Gain:
|
187 ft
|
|
Calories:
|
711 C
|
37°
Feels like 29°
14 mph WNW wind
Humidity 44%
I am in Week 12 of my 16 week schedule. Week 14 through 16 will be the taper weeks. So today, I figure I will go for 9:45s.
Keep the splits between 9:30-10:00/mile
pace. But practice keeping them tight
around 9:45/mile pace. Get used to
running that slowly.
I ran 9:29/mile AP
for 30 miles Friday. But I know I cannot
hold that pace across 50 miles. The
current strategy for the 50 mile race will be to run 9:45 splits – try to keep
them tight around 9:45 (but 9:30-10:00/mile is acceptable). Today I ran all the splits and within a ten second range (9:33-9:43/mile). During the race, try to maintain 9:45s
for 40 miles at minimum. It will give
you a ten minute buffer for the last ten miles.
The GOAL TIME for the race will be 8:20
at 10:00/mile pace. Normally I would not think in terms of
building a buffer for a marathon – but this is the 50 mile distance…and 9:45s
are an easier pace to hold than MP. The miles today were VERY EASY. Will continue to train at 9:45s this week and run faster next week…because I don't want to devote to much time to slower training. AND
THEN…the three weeks of taper.
I HAVE BEEN SUPER CONSISTENT WITH MY MILES/SCHEDULE!!! I have run more than 90 percent of my scheduled miles. And I have applied myself to making up for the Long runs I cut short (by running longer Long runs than scheduled) but doing so wisely - I know there is a rule of thumb to not chase the missed runs...but I am being smart about it and monitoring how my body feels - and I am not overdoing it. What is important to me - THAT I MAINTAIN CONSISTENCY.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:41
|
1
|
39
|
34
|
9:41
|
|
2
|
0:09:43
|
1
|
0
|
12
|
9:43
|
|
3
|
0:09:43
|
1
|
64
|
0
|
9:43
|
|
4
|
0:09:33
|
1
|
40
|
101
|
9:33
|
|
5
|
0:09:43
|
1
|
44
|
0
|
9:43
|
|
6
|
0:03:08
|
0.33
|
0
|
47
|
9:35
|
|
Summary
|
0:51:32
|
5.33
|
187
|
194
|
9:40
|
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
|
http://connect.garmin.com/activity/287541281
Thu, Mar 21, 2013 11:39 AM
|
Distance:
|
5.30 mi
|
|
Time:
|
51:12
|
|
Avg Pace:
|
9:40 min/mi
|
|
Elevation Gain:
|
159 ft
|
|
Calories:
|
700 C
|
32°
Feels like 25°
8 mph NE wind
Humidity 69%
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:35
|
1
|
35
|
23
|
9:35
|
|
2
|
0:09:41
|
1
|
0
|
16
|
9:41
|
|
3
|
0:09:44
|
1
|
47
|
0
|
9:44
|
|
4
|
0:09:41
|
1
|
22
|
74
|
9:41
|
|
5
|
0:09:40
|
1
|
55
|
0
|
9:41
|
|
6
|
0:02:51
|
0.3
|
0
|
50
|
9:39
|
|
Summary
|
0:51:12
|
5.3
|
159
|
163
|
9:40
|
| | Add Comment |
| | 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/287541274
Fri,
Mar 22, 2013 1:16 PM
|
Distance:
|
4.01 mi
|
|
Time:
|
34:54
|
|
Avg Pace:
|
8:42 min/mi
|
|
Elevation Gain:
|
100 ft
|
|
Calories:
|
526 C
|
39°
Feels like 33°
10 mph NW wind
Humidity 38%
|
Split
|
Time
|
Moving Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:08:49
|
8:41
|
1
|
38
|
50
|
8:49
|
|
2
|
0:08:31
|
8:32
|
1
|
17
|
7
|
8:31
|
|
3
|
0:08:56
|
8:56
|
1
|
12
|
0
|
8:56
|
|
4
|
0:08:30
|
8:30
|
1
|
33
|
41
|
8:30
|
|
5
|
:07.3
|
:06
|
0.01
|
0
|
0
|
9:45
|
|
Summary
|
0:34:53
|
34:45.0
|
4.01
|
100
|
98
|
8:42
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.97 | 0.00 | 0.00 | 0.00 | 12.97 |
|
http://connect.garmin.com/activity/287919911
Sat,
Mar 23, 2013 8:07 AM
|
Distance:
|
12.97 mi
|
|
Time:
|
2:00:44
|
|
Avg Pace:
|
9:18 min/mi
|
|
Elevation Gain:
|
728 ft
|
|
Calories:
|
1,717 C
|
30°
Feels like 24°
6 mph W wind
Humidity 64%
I ran the Savin Rock Half Marathon Race course today with
about 550 other runners. I ran this as a
training run and as an unregistered participant. Two official participants were Marge Barretta
(sister) and Marc Audet (training partner).
They ran well and I’ll have to check out their results.
My splits: I was intending to run 9:45s for the 13 miles and to keep the splits tight around
there with a 9:30-10:00/mile pace to
be considered acceptable. I had to pull
back some to keep the splits there…the first six miles were with a 9:27-9:39/mile spread (12 second range). Split
7 was 9:11/mile…could not hold back
anymore. Then I hit a 9:43 and a 9:41
split – got back on track. Mile 10 is 9:03/mile pace.
Mile 11 is 8:37/mile. Mile 12 is 8:46/mile. Mile 13 is 8:40/mile…Okay
– not running at speed here but clearly not sticking with my plan to run 9:45s. I
think what happened was I just kind of got in race mode to a degree.
An okay run. Ended up
doing 9:18/mile pace and got the
12.97 miles done in 2:00:44. It’s kind of close to 9:45/mile pace. At any rate, it was within Easy pace range
and there was some deviation – not as slow as planned…but still a valuable
run.
|
Split
|
Time
|
Distance
|
Elevation
Gain
|
Elevation
Loss
|
Avg Pace
|
|
1
|
0:09:38
|
1
|
0
|
4
|
9:38
|
|
2
|
0:09:31
|
1
|
73
|
70
|
9:32
|
|
3
|
0:09:36
|
1
|
203
|
191
|
9:36
|
|
4
|
0:09:28
|
1
|
16
|
25
|
9:28
|
|
5
|
0:09:27
|
1
|
53
|
55
|
9:27
|
|
6
|
0:09:39
|
1
|
73
|
0
|
9:39
|
|
7
|
0:09:10
|
1
|
29
|
10
|
9:11
|
|
8
|
0:09:43
|
1
|
104
|
38
|
9:43
|
|
9
|
0:09:41
|
1
|
129
|
174
|
9:41
|
|
10
|
0:09:02
|
1
|
16
|
85
|
9:03
|
|
11
|
0:08:37
|
1
|
14
|
47
|
8:37
|
|
12
|
0:08:46
|
1
|
2
|
0
|
8:46
|
|
13
|
0:08:25
|
0.97
|
17
|
31
|
8:40
|
|
Summary
|
2:00:44
|
12.97
|
728
|
728
|
9:18
|
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.82 | 0.00 | 0.00 | 0.00 | 2.82 |
|
Three runs today back to back for the most part totaling
2.82 miles. We’ll call them Easy
miles. http://connect.garmin.com/activity/288572831
Sun,
Mar 24, 2013 7:03 AM
|
Distance:
|
0.50 mi
|
|
Time:
|
4:34
|
|
Avg Pace:
|
9:08 min/mi
|
|
Elevation Gain:
|
0 ft
|
|
Calories:
|
67 C
|
http://connect.garmin.com/activity/288572821
Sun,
Mar 24, 2013 7:14 AM
|
Distance:
|
1.32 mi
|
|
Time:
|
10:48
|
|
Avg Pace:
|
8:11 min/mi
|
|
Elevation Gain:
|
0 ft
|
|
Calories:
|
175 C
|
A Mile Time Trial: Okay – not happening today. I got the mile done @ 7:44/mile pace. I
think my 5 mile pace is 7:47/mile. So clearly I did not get the mile done at
mile race pace. Maybe I’ll give it
another go in a couple weeks.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
07:44.2
|
1
|
0
|
7
|
7:44
|
|
2
|
03:03.9
|
0.32
|
0
|
0
|
9:32
|
|
Summary
|
10:48.0
|
1.32
|
0
|
7
|
8:11
|
http://connect.garmin.com/activity/288574490
Sun,
Mar 24, 2013 8:00 AM
|
Distance:
|
1.00 mi
|
|
Time:
|
10:00
|
|
Avg Pace:
|
10:00 min/mi
|
This is just a manual entry for the mile Easy run post mile
time trial.
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.83 | 0.00 | 0.00 | 0.00 | 5.83 |
|
http://connect.garmin.com/activity/289336218
Tue,
Mar 26, 2013 11:18 AM
|
Distance:
|
5.83 mi
|
|
Time:
|
54:27
|
|
Avg Pace:
|
9:20 min/mi
|
|
Elevation Gain:
|
610 ft
|
|
Calories:
|
775 C
|
I ran 5.83 miles attempting to maintain 9:45/mile pace. I
did not do so well with that and got 9:20/mile
pace on average for the run. It’s
okay. BUT, I must work on maintaining 9:45/mile pace. Going faster than that during the ultra will
not be wise. It will cost me and I will lose
time at the tail end of the race.
Attempt to maintain 9:45s
throughout the next Long run…or at least for the first twenty miles.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:26
|
1
|
513
|
639
|
9:26
|
|
2
|
0:08:52
|
1
|
10
|
45
|
8:52
|
|
3
|
0:09:31
|
1
|
0
|
0
|
9:31
|
|
4
|
0:09:39
|
1
|
39
|
0
|
9:40
|
|
5
|
0:09:20
|
1
|
12
|
41
|
9:20
|
|
6
|
0:07:39
|
0.83
|
37
|
36
|
9:13
|
|
Summary
|
0:54:27
|
5.83
|
610
|
760
|
9:20
|
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.81 | 0.00 | 0.00 | 0.00 | 5.81 |
|
http://connect.garmin.com/activity/289653878
Wed,
Mar 27, 2013 12:07 PM
|
Distance:
|
5.81 mi
|
|
Time:
|
56:23
|
|
Avg Pace:
|
9:42 min/mi
|
|
Elevation Gain:
|
378 ft
|
|
Calories:
|
775 C
|
48°
Feels like 46°
6 mph NW wind
Humidity 34%
I ran 5.81 miles and tried keeping the splits tight around 9:45/mile for the purpose of practicing to stay
on pace for what I will attempt to run 50 miles at – a 9:45/mile pace per mile.
Key is not going faster. And the
goal is to get 40 of the 50 done at 9:45/mile. I would expect after 40, I would fall off the
pace although I am not certain how much I would fall off. If I were to hit eleven minute miles for the
last ten, I would still get my goal time of AP 10:00/miles
for the fifty (Eight hours, twenty minutes).
Splits today tight at 9:40/mile to 9:44/mile (4 second spread). Now that is a good range and I was able to
maintain consistency today.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:43
|
1
|
47
|
34
|
9:43
|
|
2
|
0:09:44
|
1
|
68
|
74
|
9:44
|
|
3
|
0:09:43
|
1
|
58
|
68
|
9:43
|
|
4
|
0:09:40
|
1
|
91
|
43
|
9:40
|
|
5
|
0:09:41
|
1
|
81
|
116
|
9:42
|
|
6
|
0:07:52
|
0.81
|
34
|
49
|
9:42
|
|
Summary
|
0:56:23
|
5.81
|
378
|
384
|
9:42
|
| | Add Comment |
| | 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/290009319
Thu, Mar 28, 2013 2:04 PM
|
Distance:
|
4.01 mi
|
|
Time:
|
37:31
|
|
Avg Pace:
|
9:22 min/mi
|
|
Elevation Gain:
|
134 ft
|
|
Calories:
|
538 C
|
6°
Feels like 43°
6 mph NE wind
Humidity 53%
I was going for 9:45s
but forgot to go slower. So I just ran
slower and not really striving to maintain 9:45s. I am confident though I will maintain
consistent 9:45s during the ultra and
not go out to fast. Got these four miles
done at 9:22/mile AP.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:13
|
1
|
36
|
49
|
9:12
|
|
2
|
0:09:26
|
1
|
65
|
52
|
9:27
|
|
3
|
0:09:36
|
1
|
0
|
0
|
9:36
|
|
4
|
0:09:13
|
1
|
33
|
37
|
9:13
|
|
5
|
:04.2
|
0.01
|
0
|
0
|
7:29
|
|
Summary
|
0:37:31
|
4.01
|
134
|
138
|
9:22
|
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.02 | 0.00 | 1.00 | 0.00 | 16.02 |
|
http://connect.garmin.com/activity/290906273
Sat,
Mar 30, 2013 1:09 PM
|
Distance:
|
16.02 mi
|
|
Time:
|
2:33:16
|
|
Avg Pace:
|
9:34 min/mi
|
|
Elevation Gain:
|
573 ft
|
|
Calories:
|
2,115 C
|
55°
Feels like 55°
5 mph WNW wind
Humidity 24%
Didn’t feel like running long today. Had 25 miles scheduled. Was going to skip the run but figured I
should do something. So I ran 16 miles
and 15 of the miles @ 9:29-9:54/mile
pace which is a 25 second spread. The 16
miles were done at 9:34/mile average
pace in 2:33:16. Probably the first 15 miles done at an
average pace of 9:41/mile or so (Goal
was 9:45/miles). Mile 16, the last mile, is the fastest split
at 7:52/mile. That’s not a bad split. I always go faster for the last mile.
Only fuel: ten ounces of Gatorade throughout the run. I did not use any Power Gel.
So I slacked today.
BUT, there has been high consistency with putting in the miles these
past 13 weeks. I am okay with this. The March long runs were 22, 20, 30, 13, and
16…total miles for the five days = 101. Given
that, guess I could rationalize that cutting the 25 miler short today not such
a big deal.
Next three weeks will be TAPER weeks (less mileage).
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:50
|
1
|
45
|
0
|
9:50
|
|
2
|
0:09:43
|
1
|
71
|
107
|
9:43
|
|
3
|
0:09:45
|
1
|
46
|
19
|
9:45
|
|
4
|
0:09:31
|
1
|
8
|
41
|
9:31
|
|
5
|
0:09:45
|
1
|
115
|
78
|
9:46
|
|
6
|
0:09:40
|
1
|
7
|
11
|
9:40
|
|
7
|
0:09:45
|
1
|
87
|
74
|
9:45
|
|
8
|
0:09:45
|
1
|
8
|
11
|
9:45
|
|
9
|
0:09:54
|
1
|
0
|
7
|
9:54
|
|
10
|
0:09:36
|
1
|
35
|
34
|
9:36
|
|
11
|
0:09:45
|
1
|
0
|
20
|
9:45
|
|
12
|
0:09:34
|
1
|
19
|
13
|
9:34
|
|
13
|
0:09:32
|
1
|
22
|
24
|
9:32
|
|
14
|
0:09:29
|
1
|
52
|
35
|
9:29
|
|
15
|
0:09:43
|
1
|
59
|
50
|
9:43
|
|
16
|
0:07:52
|
1
|
0
|
39
|
7:52
|
|
17
|
:07.2
|
0.02
|
0
|
0
|
7:16
|
|
Summary
|
2:33:16
|
16.02
|
573
|
564
|
9:34
|
| | Add Comment |
| | 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/294134149
Sun,
Mar 31, 2013 1:30 PM
|
Distance:
|
5.01 mi
|
|
Time:
|
43:14
|
|
Avg Pace:
|
8:38 min/mi
|
|
Elevation Gain:
|
400 ft
|
|
Calories:
|
664 C
|
54°
Feels like 54°
6 mph SSE wind
Humidity 47%
Faster Miles.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:04
|
1
|
151
|
79
|
9:04
|
|
2
|
0:08:47
|
1
|
39
|
20
|
8:47
|
|
3
|
0:08:34
|
1
|
82
|
85
|
8:34
|
|
4
|
0:08:16
|
1
|
46
|
52
|
8:16
|
|
5
|
0:08:30
|
1
|
72
|
36
|
8:30
|
|
6
|
:03.6
|
0.01
|
--
|
--
|
8:33
|
|
Summary
|
0:43:14
|
5.01
|
400
|
279
|
8:38
|
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 162.34 | 12.03 | 1.00 | 0.00 | 175.37 |
|
|
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