January through March sees an
average of 170 miles per month. April sees 74 miles (44 of which are RACE
MILES).May sees 45 miles (26 of which
are RACE MILES).Only 49 non race miles
run over April through May.
It is time for a change.
I am planning 40-50 miles weekly during June through
July.
I probably will shoot for 200 miles during June.
The schedule will be around 45-47-50-43.
Daily runs are planned.
9 weeks prep for the mile race.
First three weeks of June: All “Easy” miles.Light speedwork.
Need to get fitness back.
Next six weeks mile race preparation will see faster miles
and more speedwork.
I have decided to not run the Hartford Marathon on October
12th.
Planned Races
Week 9: 8/3/13: Mile Race
Week 14: 9/2/13: New Haven Road
Race
Week 15: 9/15/13: Gulf
Beach Half Marathon
Week 20: 10/19/13:
Mystic Run for the Penguins 5K
Week 22: 11/3/13:
New York Marathon
Below are splits from today. Was going for 9:30/mile plus/minus 15 seconds. Ran earlier in the day because very hot yesterday.
I ran 5.41 Easy Miles.AP 8:59/mile.Was just running
and figured I would get whatever pace came my way.I was not focusing on keeping the splits at 9:30/mile +/- 15 seconds.It is getting easier to run a bit faster now
at Day 5 after long break from running.Still, I should remember that the purpose of running Easy is to run Easy…does
not need to be 8:45s to 9:00s…could be on the easier side of Easy at slower
pace than that and closer to 9:30/mile.
I ran another five miles today with the splits being again a
bit faster getting them done at 8:50/mile
AP Doing pretty good with keeping the streak going.One reason I decided to run daily: got a
little tired of playing the maybe I’ll run today in case it rains tomorrow
game, etc.Now no thinking at all about
when might be the best day/time to run. I’m simply running every day.Just figure out when to get it done.
Dropped the car off for a 4 wheel alignment and went for a
run.I ran 10.75 miles at 10:03/mile pace in 1:48:04.I thought
I started the watch but I actually turned it off noticing this a half mile
in.Started it up and continued to run.I got to the start point of the Irish
Festival 5K route.Ran that route 2.5
times and then returned to pick up the car.I could not get out of first gear today.No problem.I may do another ten
mile run tomorrow.
I ran some miles around the HHS track and was going to run a
mile time trial but was not feeling it today.I figured I would just bring the pace down with each split and decided
to call it a day at 3.40 miles.
I ran 5 miles today at 8:47/mile
pace.So I think my fitness is coming
back.Going into mile 4, I took a one
minute break but was still able to get the split to 8:46/mile (going for 9:00/mile).
Missed the run today. Came home and decided to eat dinner instead. Rained during the day earlier and not able to run then. Not too bad though. Only two days missed of running this month.
I ran 13.11 miles (Half Marathon distance) with Bob Urban
today.The plan was to put together the
splits at 9:00/mile pace.Took a while to warm up – first two miles at 9:09 and 9:33/mile
pace.Next two splits 8:34 and 8:45/mile
bringing the 4 miles to AP of 9:00/mile
– on target.Next 9 miles 8:49-9:07/mile pace with 18 second spread.High consistency amongst splits. Ended the
13.11 miles at 8:58/mile AP.I take 30 second walk breaks for the most
part each mile from mile 5 forward to keep the splits at 9:00/mile pace.
77 Miles so far this month and it is June 15th.Missed two days of running this month.Off to a good start and getting my fitness
back by running Easy miles. A few runs
done at Marathon Pace – but not a lot.One
more week of Easy running and then the more intense workouts begin.
Bob hangs with me for the most part for the first half of
the run.He might be a tenth of a mile
behind me at the half way point.He
finishes the 13.11 miles eleven minutes after I do.
Ran the Canal Trail again and got 6.48 miles done at 8:56/mile Pace in 57:56.The aim was to keep the splits tight around
9:00/mile.Split
2 was 8:44/mile.All the other splits tight at 8:53-9:04/mile with 11 second range.
Irish Festival 5K (3.11 Miles) 00:24:33, Place overall: 56, Place in age division: 8
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
0.00
3.40
3.40
I ran the Irish Festival 5K today in North Haven. Below are the Warm-Up splits and below that the 5K splits. Official Results have the 5K done in 24:33 @ 7:55/mile. My splits were 7:49, 7:48, 7:58 (and 7:17 for the last 0.12 miles). I was curious what kind of a result I could put together without any formal training/speedwork for the distance - just been putting in Easy and Marathon Pace miles this month and the two months prior had minimal mileage.
Given that this result is 35 seconds off my best 5K time of 23:58, I'm good with that. I wasn't expecting to set a record today. I placed 56th out of 268.
My initial plan was to devote six weeks to training for the
mile race.Not necessary.I only need four weeks.So, the month of June will simply be Base
miles – Easy and Marathon Pace miles – no faster probably.Again – no need.It’s about building Base for the mile race
and for the upcoming Marathon.
July will be devoted to training for the (2) one mile
races.
7/27/13
is the Greenville Mile Race in Norwich, CT
– road race.
8/3/13 is
another one mile race on a track.
The Mile Race Prep will consist of 800s, 600s, 400s, 200s,
100s at mile race pace and faster with recovery periods sometimes being slower
depending on the distance.
Time trials to be done which will include: 1200s, 1000s, and
800s (at mile race pace or faster) with various faster workouts following the
time trials.
Miles at 5K pace and hill work as well for the mile race
prep.
I will also run 100 and 200 meter strides and also some all
out running at faster than mile race pace.
That is pretty much it for the specific mile race prep.I’ll run these workouts on Tues, Thurs, and
Saturday.I likely will run 5 milers
Mon, Wed, and Friday.I will do Long
runs on Sunday although not the “traditional” Long run distance – maybe for
July anywhere from 8-13 miles.I’ll
think about that a bit more.
