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Lake Waramaug Ultra

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
56.78	4.00	13.19	0.00	73.97

Mon, Apr 01, 2013

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

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Comments(2)

Tue, Apr 02, 2013

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/294134143

750E065 RHLL

Tue, Apr 2, 2013 1:04 PM

Distance:	5.01 mi
Time:	45:54
Avg Pace:	9:10 min/mi
Elevation Gain:	174 ft
Calories:	671 C

39°

Feels like 34°

7 mph W wind

Humidity 28%

Going for 9:45s. not really trying to maintain that though.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:24	1	36	33	9:24
2	0:08:59	1	8	18	8:59
3	0:09:20	1	40	0	9:20
4	0:09:04	1	13	49	9:04
5	0:09:01	1	77	65	9:01
6	:07.0	0.01	0	0	9:47
Summary	0:45:54	5.01	174	164	9:10

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Wed, Apr 03, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.02	0.00	0.00	0.00	5.02

http://connect.garmin.com/activity/294134129

751E066 RHLL

Wed, Apr 3, 2013 12:47 PM

Distance:	5.02 mi
Time:	44:06
Avg Pace:	8:47 min/mi
Elevation Gain:	251 ft
Calories:	664 C

41°

Feels like 33°

14 mph WNW wind

Humidity 28%

Faster miles than what have been running.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:51	1	39	48	8:51
2	0:08:48	1	73	61	8:48
3	0:08:59	1	37	0	8:59
4	0:08:36	1	0	36	8:36
5	0:08:40	1	101	105	8:40
6	:12.3	0.02	0	0	11:03
Summary	0:44:06	5.02	251	250	8:47

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Thu, Apr 04, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.04	0.00	0.00	0.00	6.04

http://connect.garmin.com/activity/294134116

752E067 RHLL

Thu, Apr 4, 2013 11:25 AM

Distance:	6.04 mi
Time:	55:32
Avg Pace:	9:12 min/mi
Elevation Gain:	20,335 ft
Calories:	803 C

45°

Feels like 41°

6 mph WSW wind

Humidity 39%

Walked going into mile 3 to bring the pace closer to 9:45. Did the same for the later miles. Got the pace to 9:45 but brought back to lower pace when finished out the splits. It’s okay. I’ll need to walk during the ultra anyway. I still believe I can succeed with maintaining 9:45s during the ultra and not go faster than that.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:32	1	20,164	20,173	9:32
2	0:08:38	1	0	0	8:38
3	0:09:22	1	42	9	9:22
4	0:09:05	1	0	67	9:05
5	0:09:24	1	102	40	9:24
6	0:09:14	1	28	65	9:14
7	:16.8	0.04	0	0	7:16
Summary	0:55:32	6.04	20,335	20,354	9:12

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Sun, Apr 07, 2013

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

Back injury Saturday at 3:00pm. So could not run the Danbury Half Marathon on Sunday 4/7/13. I hope this does not interfere with my two upcoming races in the next 5 weeks...4/21/13 and 5/12/13.

Below is a table of my scheduled mileage and the mileage I actually ran. Some runs were appropriately cut short, missed, or rescheduled. Had been at above 90 percent of scheduled mileage completed - now not the case.

BUT, there are 14 solid weeks of training!

16 Week Schedule of miles. Black indicates done as scheduled (+/- 1 MILE) and with rounding up/down. Red indicates deviation. Blue not run yet.
Date	Week #	M	T (SPE)	W	Th (MP)	F	Sat	Sun	Total	G.Tot
12/31/2012	1		10	5	7		20-3	5	47-3	47-3
1/7/2013	2		10	5	7		12+3	10	44+3	91-0
1/14/2013	3		7	5	7		22-7	5+10	46+3	137+3
1/21/2013	4		6	4	6		14	5	35	172+3
1/28/2013	5		9	5	7		24-12	5	50-12	222-9
2/4/2013	6		7	5	7		18-18	10-2	47-20	269-29
2/11/2013	7	+20	10-10	5	7	+7	24-10	5-5	51+2	320-27
2/18/2013	8	+6	6	4	6-6		14	10-10	40-10	360-37
2/25/2013	9	+6	7	5-5	7		18+4	10-10	47-5	407-42
3/4/2013	10		6	4	6		14+6	10-4	40+2	447-40
3/11/2013	11		7-7	5	3+2	+30	31-31	+3	46-3	493-43
3/18/2013	12		6-6	4	6	+4	14	5-2	35-4	528-47
3/25/2013	13		7	5	7		25-9	5	49-9	577-56
4/1/2013	14		5	5	7		18-18		35-18	612-74
4/8/2013	15		5		7		10	5	27	639
4/15/2013	16		4	3	2			50	59	698

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Sat, Apr 13, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.35	4.00	0.00	0.00	10.35

http://connect.garmin.com/activity/297426966

753E068 Canal Trail Marc

Sat, Apr 13, 2013 8:42 AM

Distance:	10.35 mi
Time:	1:32:08
Avg Pace:	8:54 min/mi
Elevation Gain:	866 ft
Calories:	1,370 C

45°

Feels like 41°

7 mph N wind

Humidity 70%

I ran 4/4/13 (Thursday). I had a back injury Saturday and missed the Saturday 18 miler (was planning Sunday Half Marathon race in place of that). Missed a Tuesday 7 miler and Thursday 5 miler as well. Today I got out there with Marc and was able to complete the scheduled ten miler in 1:32:08 @ 8:54/mile pace. I have a 5 miler scheduled for Sunday and then Tues, Wed, and Thursday has 4, 3, and 2 miles scheduled respectively. Then the Sunday 50 mile race!

That will conclude the sixteen week training program.

Of note, mile 7 through 10 average pace is 8:29/mile.

Thinking I can put together 50 miles next Sunday. We’ll see!!

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:32	1	144	97	9:32
2	0:09:05	1	334	342	9:06
3	0:09:22	1	163	171	9:22
4	0:08:54	1	9	30	8:54
5	0:09:16	1	34	0	9:16
6	0:09:12	1	17	12	9:12
7	0:08:28	1	0	28	8:28
8	0:08:26	1	39	12	8:26
9	0:08:13	1	0	47	8:13
10	0:08:48	1	126	91	8:49
11	0:02:51	0.35	0	29	8:13
Summary	1:32:08	10.35	866	859	8:54

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Wed, Apr 17, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.07	0.00	0.00	0.00	3.07

http://connect.garmin.com/activity/299506136

754E069 RHLL

Wed, Apr 17, 2013 12:42 PM

Distance:	3.07 mi
Time:	29:31
Avg Pace:	9:36 min/mi
Elevation Gain:	145 ft
Calories:	406 C

63°

Feels like 63°

8 mph NNE wind

Humidity 32%

I was going for 9:45s in preparation for the 50 mile Ultra this Sunday. That is the planned pace I am shooting for. My plan is to get the ultra done at 10:00/mile or better. Plus, going for 9:45s to test out how they felt with my back injury from couple Saturdays ago. Back pain still the case. But not as bad as when I was first injured. I am thinking I can do the Ultra.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:33	1	101	49	9:33
2	0:09:44	1	0	56	9:44
3	0:09:32	1	44	43	9:32
4	:42.0	0.07	0	0	9:41
Summary	0:29:31	3.07	145	148	9:36

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Sun, Apr 21, 2013

Race: Lake Waramaug Ultra (31 Miles) 05:38:09

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
31.29	0.00	0.00	0.00	31.29

http://connect.garmin.com/activity/301434838

755E070 Lake Waramaug Ultra

Sun, Apr 21, 2013 7:31 AM

Distance:	31.29 mi
Time:	5:38:10
Avg Pace:	10:48 min/mi
Elevation Gain:	564 ft
Calories:	4,008 C

21

Patrick Kearney

49

    M/50

5

   10:54/M

     31.000

    5:38:09.1

Lap 1

     41:45.2

    9:29/M

      4.400

      41:45.2

Lap 2

     1:12:42.8

    9:34/M

    12.000

    1:54:28.0

Lap 3

     1:13:45.3

    9:42/M

    19.600

    3:08:13.3

Lap 4

     1:39:36.4

    13:06/M

    27.200

    4:47:49.7

Lap 5

     50:19.4

    13:14/M

    31.000

    5:38:09.1

The Lake Waramaug Ultra was today. There were runners running three races – a 50K race (31 miles), a 50 Mile race and a 100 K race (62 miles).

The 50 mile race is 2.2 miles out and 2.2 miles back for Lap 1 at 4.4 miles. Then 6 loops around the lake (7.6 miles) for total 50 miles. Thus 7 laps for the 50 miler.

In preparation for this race, I ran several runs of longer than 20 miles. The longest training run was a 30 miler at 9:29/mile Average Pace.

There were options I had available to me (as did all the runners). You could be in one race and opt to switch to a different race depending on how your race is going.

The plan for me today was to go for 9:45s for mile 1-40 which would allow for 11:00/miles if need be for mile 41-50 with my still finishing the race at goal pace of 10:00/mile in 8:20. And 9:45s are reasonable given my current fitness level.

There is no way I can run 50 miles today! I did the first 20 miles at average pace of 9:34/mile…slightly faster than 9:45s…and I was trying to get them slower throughout to 9:45s.

But mile 21-31.29 sees the average pace being 12:47/miles!!! This brings the 31.29 miles to average pace of 10:48/mile with 31.29 miles done in 5:38:09.

My training run had 30 miles done at 9:29/mile – pretty much knocked it out of the park – no crashing. This race – I hit the Wall at mile 21!!! My only logical choice was to opt for the 50K…completed the Ultra distance – but really – baby ultra – maybe even fetus ultra.

It happens like this…my best Marathon time is 8:56/mile average pace. I got that off very inferior training. These races and distances – I cannot predict how I will do with any certainty.

The long and the short of it is it was not my day.

BUT…I will amend my training next time I go for the 50 mile distance. I’ll have the longest run be a 38 miler (76% the 50 mile race distance).

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:16	1	0	8	9:16
2	0:09:30	1	0	0	9:30
3	0:09:22	1	0	0	9:22
4	0:09:29	1	19	17	9:29
5	0:09:24	1	0	15	9:24
6	0:09:39	1	32	21	9:39
7	0:09:22	1	63	81	9:23
8	0:09:26	1	0	0	9:26
9	0:09:40	1	18	0	9:40
10	0:09:33	1	28	19	9:33
11	0:09:22	1	0	17	9:22
12	0:09:37	1	19	8	9:37
13	0:09:35	1	0	15	9:35
14	0:09:37	1	17	26	9:37
15	0:09:26	1	0	0	9:26
16	0:09:44	1	7	0	9:44
17	0:09:39	1	17	8	9:39
18	0:09:43	1	27	24	9:44
19	0:09:39	1	28	16	9:39
20	0:09:59	1	0	6	9:59
21	0:13:39	1	13	28	13:39
22	0:10:24	1	0	12	10:24
23	0:11:58	1	7	0	11:58
24	0:13:28	1	18	0	13:28
25	0:12:56	1	32	43	12:56
26	0:15:41	1	22	18	15:42
27	0:13:24	1	24	16	13:24
28	0:13:40	1	21	30	13:41
29	0:12:16	1	0	0	12:16
30	0:13:07	1	90	77	13:07
31	0:13:08	1	46	22	13:08
32	0:03:25	0.29	16	34	11:34
Summary	5:38:09	31.29	564	560	10:48

Comments(7)

Sun, Apr 28, 2013

Race: Cheshire Half Marathon (13.1 Miles) 01:49:21

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	13.19	0.00	13.19

http://connect.garmin.com/activity/304727900

756E071 Cheshire Half Marathon

Sun, Apr 28, 2013 9:39 AM

Distance:	13.19 mi
Time:	1:49:21
Avg Pace:	8:17 min/mi
Elevation Gain:	438 ft
Calories:	1,748 C

57°

Feels like 57°

4 mph S wind

Humidity 47%

Since 4/4/13, I only ran four runs: a ten miler, a 3 miler, the 31 mile race last week and this half marathon race today (back injury 4/6/13). I think the back injury is behind me.

I ran the Cheshire Half Marathon today and the goal was to get the miles done at 7:59/mile pace. I ran 13.19 miles at 8:17/mile average pace in 1:49:21. My personal record for the distance is 1:46:54. This is 02:27 off my Personal Record. I can live with that. It is eight seconds per mile off my best time.

I needed to run this race today to redeem myself after my race of last week. I needed to confirm my fitness level.

At the end of Mile 7, I am sixteen seconds ahead of pace. Mile 8 through 13.19 sees me falling off my 7:59/mile pace by 4:19. Thus I am off pace by 4:03 when all is said and done. The goal today was to PR for the distance by ten seconds per mile.

Hey I fell short. But this result really is pretty decent!!

Marc Audet ran this race with me. He saw me ahead of him coming down the Cheshire High School track and sprinted ahead of me. I didn’t recognize him – otherwise I might have surged myself. At any rate, I think he beat me by three seconds. That’s what the results on the wall posting said. I’ll have to check out the official results because I am not sure if that was based on Gun Time or Net Time. I do know the Official Results will have 8:22/mile pace (versus 8:17/mile) as it will report 13.1 miles run versus 13.19 miles. It’s all good. Very difficult at times to run the tangents well given the amount of people on the course.

I am looking forward to creating a training schedule and outlining upcoming races. At this point, the only race I have scheduled is a Marathon in two weeks. Oh – and the New York Marathon scheduled for 11/3/13 – I got in to that race!!!

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:07:43

1

0

0

7:43

2

0:07:48

1

147

167

7:48

3

0:07:49

1

19

24

7:49

4

0:07:59

1

32

36

7:59

5

0:07:57

1

21

11

7:57

6

0:08:17

1

23

36

8:17

7

0:08:04

1

2

12

8:04

8

0:08:37

1

31

28

8:37

9

0:08:44

1

22

24

8:44

10

0:09:11

1

70

0

9:12

11

0:08:18

1

31

63

8:18

12

0:08:53

1

31

34

8:53

13

0:08:29

1

8

15

8:29

14

0:01:31

0.19

0

0

8:04

Summary

1:49:21

13.19

438

451

8:17

   Cheshire Half Marathon

                              April 28, 2013

                    Cheshire High School, Cheshire, CT

                      Timing By: SuperRaceSystems.com

Place Div No.   Last Name              First Name  Age Sex Div    Nettime   Time    Pace

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

    1   1   548 Sanders                William      26 M   M25-29 1:10:51   1:10:51  5:25

  366  33   552 Audet                  Marc         54 M   M50-54 1:49:02   1:49:31  8:20

  367  11   937 Klugman                Madelyn      20 F   F20-24 1:49:01   1:49:34  8:20

  368  34  2695 Kearny                 Patrick      50 M   M50-54 1:49:34   1:49:34  8:22

 1429  87    15 Barretta               Marge        47 F   F45-49 3:07:38   3:08:35 14:20

 1430  90   185 Buntin                 Mark D       47 M   M45-49 3:09:04   3:10:20 14:26

 1431 121  1404 Frauham                Heather      36 F   F35-39 3:10:04   3:11:20 14:31

 1432 122   182 Devershetty            Aparna       38 F   F35-39 3:10:42   3:11:44 14:34

 1433  33   337 Bosse                  Carol        56 F   F55-59 3:10:26   3:11:55 14:33

 1434 133   187 Constantino            Joelle       33 F   F30-34 3:14:08   3:15:24 14:50

 1435   3  1061 Haas                   Marj         67 F   F65-69 3:14:01   3:15:25 14:49

1436 49 695 Outlaw Carole 51 F F50-54 3:25:52 3:26:56 15:43

Comments(3)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
56.78	4.00	13.19	0.00	73.97

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