PREFONTAINE

980G028

To London, the Space and Back.  Still not running as often as I should and no speed work.  Did 5.57 miles at 3pm at 9:54 AP in 55.

981G029 5K with Christian (son)

Coach T Memorial Run For Youth

I ran this race with my son Christian.  I placed 23d in a field of 133.  Christian placed 29^th. I took second in my age division.  I was not expecting to place because my best time for the distance is 23:30 at 7:34 AP and I ran this 5K at 8:20 AP.  No speed work done this year, minimal miles.

My Garmin watch took forever to track the satellites and I was able to track the last 1.85 miles which worked out to being 8:44 AP in 16:09 meaning that I probably ran around 7:45 AP up front…maybe 7:55 AP. 

Race was at 9am in Edgewood Park. 

982G030LL

Was going for 10:15s as preparing to run with Doug tomorrow and he went on his first run recently after a year off.  Need to have him run slower up front as he tends to run faster up front and then slows.  Need to teach him to let the pace come to him and to warm-up first.

Ran 3.17 miles at 9:58 AP in 31 at 4:45pm.

983G031 Brandon

Was running with Brandon and figured run slower so that he would run with no walking.  He covered 1.70 miles.  We were going for 11:00 AP.  At the 3/4 mile mark, he began to walk and then some run/walking.  Maybe next time will go for 1.45 miles at 11:00 AP Or just one mile at 11:00 AP and then work to increase the distance from there during future runs.

I ran 2.07 miles at 10:50 AP in 22.

984G032 Brandon

1st mile was done at 9:45 AP and the next 0.25 miles done at 8:52 AP when Brandon ran faster at the end.  No walk breaks.  5 times around the block would be 5K.  We ran around the block twice and covered the 1.25 miles at 9:35 AP in 12.  Run done at 1:40pm.

Brandon was able to hold a good pace and had enough energy for a decent surge at the end!

985G033

Scheduled 10 x 400s.

Did: Ran 3.21 miles at 9:28 AP in 30 at 2pm.

Within this run, ran 4 x 1/8 mile repeats.  Not quite ready to do the 400s.  Will work my way up to that.

Felt good running at mile race pace.  The 1/8 mile portions are 75 Right Foot Steps.

Cheshire Half Marathon is this Sunday...I am not race ready.  But I will shoot for 8:15 AP during the first 8 miles (as I have an 8 mile Tempo run scheduled for that day anyway and that is the Tempo pace for 8 miles).  From there, for the last 5 miles, I'll try to hold the 8:15 pace.

For that Half Marathon...may start with 8:30, 8:20, 8:10, 8:00 and average 8:15 for the first 4.  It is a way of going slower up front and warming up versus 8:15s out of the gate.  May even try to do that x 3 and then a fast last mile.

Either way...to get the Half done at 8:09-8:20 AP would be an accomplishment given my inadequate training/preparation.  On a good day, that pace would be acceptable and exceptional.  BUT, I do want to at some point hit 7:59 AP for the Half Marathon distance.

986G034 Cheshire Half Marathon

It was wishful thinking on my part to go with the plan of putting together 8:15 AP for this Half Marathon.  I was able to put together an 8:30 for the first mile and then splits in the 8:40s range after that with the first split higher than 9:00 mile coming at mile 10.

At the end of the race, I averaged 9:00 AP for the distance.

I am good with this because I have not trained and have only put in 165 miles for the entire year including this race.  During April, only ran 18 miles (prior to the Half Marathon today).  So I figure, this is a pretty decent result given that.

Cheshire Half Marathon

                              April 26, 2015

                    Cheshire High School, Cheshire, CT

                      Timing By: SuperRaceSystems.com

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

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

    1   1   632 Krell                  Jonathan                23 M   M20-24 1:10:35   1:10:35  5:24 

    2   1  2853 Rivera                 Hector                  44 M   M40-44 1:12:01   1:12:01  5:30 

    3   2  1552 Robaczynski            Marc                    40 M   M40-44 1:12:44   1:12:44  5:34 

    4   2  2649 Morin                  Aleksander              22 M   M20-24 1:16:01   1:16:01  5:49 

 336  15  2562 Cebula   Michael       29 M   M25-29 1:48:21   1:48:33  8:17    

  482  33   807 Alper                  Gretchen                38 F   F35-39 1:53:25   1:53:25  8:40 

  604  52   891 Kearney                Patrick                 52 M   M50-54 1:57:45   1:57:49  9:00   

 1477 117  1380 Elkayam                Aviva                   46 F   F45-49 3:29:28   3:30:59 16:00 

 1478 130  1293 Rorrio                 Margaret                43 F   F40-44 3:29:28   3:31:00 16:00 

 1479  54  1207 Griffin                Gary                    59 M   M55-59 3:29:30   3:31:01 16:00 

987G035 LL

Figured would take it easy after Sunday's Half Marathon.

Was going for 9:15s and ran 3.28 miles at 9:09 AP in 30 minutes at 3:09pm.