PREFONTAINE

1009G057

Took a couple days off after the Sat and Sunday 5K races.  The run today was done at 30 seconds slower per mile than what I ran for the 5K races.

LL route for 1.25 mile circuits.  3.16 miles at 9:04 AP in 28:42.  Need to get some longer runs done. May was 3-4 milers mostly.

1010G060

To Ferry Street, New Haven, via State Street.  Was going for 9:10s and got 6 miles done at 9:04 AP in 54:26. First three miles were around 9:10 AP. The 4th mile was 18 seconds fast at 8:52 and so slowed it down for the next two miles.

Need to continue doing runs in the 1-2 hour range as builds endurance, helps with meeting mileage.  Must be sure to get some faster running within those runs.

1011G061 Canal Trail

Good run.  Ran 6.61 miles at 9:22 AP in 1:01:54.

1012 LL

Ran 1.25 miles at 8:51 mile pace in 11:01.

1013G063

Ran 3.01 miels at 8:43 mile pace in 26:13.

Faster miles and looking to get out of the 9:00s territory for Easy runs and closer to 8:50s.

Route is State Street toward J Roo's.

This 8:43 pace today for the three miler 11 seconds slower per mile than what I ran for the 5K races recently...so not bad given Easy running.

Suspect am getting more fit and I should get some more six to seven milers in there at a decent pace.

1014G064

Was planning to do 6 miles in the 8:50s range.

Ran 5.03 miles at 9:17 AP in 46:39.

Route State Street toward Ferry Street, New Haven.

Slow start today and legs were heavy and not really into the run.  Was able to stick with it. Faster miles on the back portion as head wind for the out portion of the run.

1015G065

Canal Trail toward new Haven.

3.52 miles at 8:53 AP in 31:14.

171 pounds.

1016G066

5 miles at 8:58 AP in 44:51.

Was going to cut the run short and decided not to.  Stuck it out.  Keep to your commitment to get runs done at 5 miles or more. 

Need to get longer runs done.

Route State to BP toward North Haven.

1017G067

2.44 miles at 8:55 AP in 21:45.

Ran to DD via State, decided to get a cold coolata...then walked back.  

No 5 Miler today.  It's all good. I'll get them done.

1018G068

5.01 miles at 9:18 AP in 46:35.

Took it easy today and looking to do 9 - 9:30 AP.

1019G069

5.01 miles at 9:38 AP in 48:12.

1020G070

Current Fitness Level is VDOT 38 based on recent race results.

4/26/15 Cheshire Half Marathon 1:57:45 at 9:00/mile (8:56/mile Garmin)

4/11/15 Coach T 5K in 25:52 at 8:20/mile

5/30/15 Hamden Hills 5K in 26:17 (8:34/mile Garmin)

5/31/15 Sprint for Monroe 5K in 27:18 (8:32/mile Garmin)

PREDICTED RACE TIMES:

1 mile at 7:18

5K in 25:23 at 8:10

10K in 52:42 at 8:29

HM in 1:57:30 at 8:58

M in 4:07:17 at 9:26

TRAINING PACES

Easy 9:20-10:16

Long 9:22-10:39

Recovery 10:24-11:10

Tempo 8:25-8:39

400 meter 7:18 (mile RP)

800, 1200 meter 8:10 (5K RP)

1600 at 8:29 (10K RP)

Today begins the 16 week Hartford Marathon training Schedule.

Ran the workout today instead of Tuesday.

Planning Tuesday Intervals, Thursday Tempos and Saturday Longs.

Then whatever else comes along...but three hard workouts weekly for sure.

Scheduled today was 10-20 minute wu + 3x1600 at 8:29/mile (1:00 RI) + 10 minute cd.

Did mile wu at 9:21.  mile at 8:25.  90 sec rest.  mile at 8:15 (fast). 2:00 rest.  1/2 mile at 8:11 (still going fast so altered the workout - vdot 38 pace for 5K is 8:10/mile).  2:00 rest.  1/2 mile at 7:53 (way too fast for the goal of keeping the training paces at vdot 38 value).  2:00 rest. then cd of 0.59 miles at 8:43/mile pace...again fast...was going for 9:30.  8:43 is closer to the 8:29 Tempo pace than Easy pace of 9:20-10:16.  

I got the Intervals workout done.  Am able to hold the pace for the workouts.  Stick with VDOT 38 Traninig paces...may be more fit than this...no problem...let the race results or time trials prove that...for now...plan is to stick with VDOT 38 paces for three weeks...then up to VDOT 39 x 3 weeks, vdot 40 x 4 weeks, vdot 41 x 4 weeks, vdot 42 x 2 weeks.  

I think I can get back to VDOT 42 in sixteen weeks...but will do time trials to confirm improved fitness before going up vdot values for training paces.

1021G071

Ran 2.06 miles at 9:24/mile in 19:20.

1022G072

State Street route.

4.01 miles at 8:48/mile AP in 35:17

Splits: 9:20, 8:42, 8:32, 8:44.

Scheduled was 2 Easy (9:20-10:16) + 2 Tempo (8:43) + 2 Easy.

The second mile was on the fast side so decided to just get it done at tempo pace and start the tempo work portion early. The 3rd mile was fast as well.   The  4th mile also on the fast side and this was supposed to be the cool down portion.  So decided to just do that at tempo pace as well.

When all said and done, it turned out to be a four mile Tempo run (tempo pace for four miles is 8:53/mile).

Primary purpose for the workout to get two miles in at tempo pace...this done, no doubt.

Secondary purpose...get in a six mile run...fell short here.

May do a six mile Easy run Friday or Sunday...maybe not...if put together the 13 miler Saturday...may not be a big deal at all.

Of primary importance: monitoring my workouts and making sure the three hard weekly workouts get done.

One left to go for the week...Saturday's Long run.

So far on track.

1023G073

Ran 3.20 miles at 8:53 AP in 28:27.

Splits: 9:00, 8:59, 8:45 and 8:23 for the last 0.20 miles.

Was going for 9:30s.  Slowed down for the second and third mile but still too fast.

1024G074

10 Mile tempo run done at MP.

Ran the Canal Trail to New Haven and back.

10 miles at 9:28/mile in 1:34:43.

Scheduled was a 13 miler at MP + 30 seconds.

Will do the thirteen miles next week.

1025G075

Mass run.  Ran 5 miles at 9:35 AP in 47:59.  Walked and then ran another 1.5 miles at 9:53 AP in 14:50.

Returned home from Mass today.