PREFONTAINE

http://connect.garmin.com/activity/194733810

586D088 Trum High School Track

Sun, Jul 1, 2012 6:08 AM

Distance: 8.01 mi Time: 1:11:44 Avg Pace: 8:58 min/mi

I ran an 8 mile progressive run.  Overall pace was 8:58/mile.  Splits are highlighted below. 

http://connect.garmin.com/activity/194733789

587D089 Trum High School Track Doug

Sun, Jul 1, 2012 7:30 AM

Distance: 3.01 mi Time: 33:47 Avg Pace: 11:13 min/mi

A 9:18 first mile and a 10:17 second mile = 2 miles at 9:48/mile average pace.  For the 3d mile, walked the first quarter and ran the last three quarter miles bringing overall pace for that mile to 14:06/mile average.  Average for the 3 miles 11:13/mile. 

http://connect.garmin.com/activity/195171429

588D090 Tpke.Ridge.Davis.Whitney

Mon, Jul 2, 2012 5:42 PM

Distance: 6.04 mi Time: 56:25 Avg Pace: 9:21 min/mi Elevation Gain: 663 ft

A 6 miler within easy pace range. 

http://connect.garmin.com/activity/195519388

589D091 Tpke.Ridge.Davis.Whitney

Tue, Jul 3, 2012 5:39 PM

Distance: 6.28 mi Time: 58:27 Avg Pace: 9:18 min/mi Elevation Gain: 381 ft

6.28 miles within Easy pace range done in 58:27 at 9:18/mile.

http://connect.garmin.com/activity/195727840

590D092 Tpke.Skiff.Canal Trail

Wed, Jul 4, 2012 11:33 AM

Distance: 10.01 mi Time: 1:31:52 Avg Pace: 9:11 min/mi Elevation Gain: 560 ft

Ten miles at Easy pace.

http://connect.garmin.com/activity/196146714

591D093 Canal Trail Bryan

Thu, Jul 5, 2012 5:40 PM

Distance: 6.32 mi Time: 1:00:48 Avg Pace: 9:37 min/mi Elevation Gain: 17,160 ft

These are the splits from last week:

http://connect.garmin.com/activity/196707323

592D094 Canal Trail

Sat, Jul 7, 2012 11:25 AM

Distance: 10.01 mi Time: 1:38:03 Avg Pace: 9:48 min/mi Elevation Gain: 882 ft

Easy is 9:04-9:34/mile.  Long is 9:04-10:04/mile.  Usually I keep long at 9:04-9:34/mile but today I decided to go at an easier pace as I have increased the mileage this week.  (Sunday through Saturday sees fifty miles.  Sunday saw 11, Wed 10 and today sees ten miles. 

Adam (ACorn) spoke of planning to do Easy miles for the first eight weeks of his training regimen while upping the mileage.  I decided to go with that plan as well.  I'll throw some quality workbouts in there with a race or two maybe.  The current plan is 4 weeks at 40 miles, 4 weeks at 45 miles, 4 weeks at 50 miles and then maybe 4 weeks at 55 miles along with two taper weeks.  Hitting 90% = success.  Sunday will complete the first four week mesocycle (My week starts Monday).  I am on track with the mileage!!!!!  Yes, that number of exclamation points is warranted. These past four weeks see me hitting the required 90% mileage.  Week 9 forward will have three quality workbouts weekly.  Week 1-4: Longs are ten miles.  Week 5-8: Long will be 13-16 miles. 

AM: 3.08 miles @ 9:26/mile in 29:06

PM: 4.53 miles @ 9:04/mile in 41:03

Total Miles: 7.61 miles

ACorn doubles so I figured I would try it.  May come in handy when time constraints an issue - or when the legs are tired.  Or if I notice I am behind the 8 ball a bit with regard to getting the miles in. 

4 miles in am and 6 miles in pm might be an interesting format once in a while.  And would save the legs a bit in that ten not done all at once. 

http://connect.garmin.com/activity/197197149

593D095 Trum HS Track Doug

Sun, Jul 8, 2012 7:15 AM

Distance: 3.08 mi Time: 29:06 Avg Pace: 9:26 min/mi

http://connect.garmin.com/activity/197197132

594D096 To Whit Wat Center & Back

Sun, Jul 8, 2012 2:42 PM

Distance: 4.53 mi Time: 41:03 Avg Pace: 9:04 min/mi Elevation Gain: 253 ft

http://connect.garmin.com/activity/198295782

595D097 Canal Trail Bryan

Wed, Jul 11, 2012 5:49 PM

Distance: 6.48 mi Time: 58:17 Avg Pace: 9:00 min/mi Elevation Gain: 405 ft

Going for consistent 9:00/mile splits and got the 6.48 miles done at 9:00/mile as planned. 

I did a 9:01, 9:00, 9:00, 9:10, 8:46, 9:01 (and 8:59 for 0.48 miles).

Have not run since Sunday so needed to get out there!

596D098 TOUGH MUDDER

It was TOUGH.  No doubt!  3,521 feet of Elevation Gain per Garmin.  30 Obstacles.  I could run a ten miler any day of the week - not this one though.  Saw a couple of serious mishaps.    Five on our team (Stephen, Andrew, Pat, William and myself.).  We all survived and sustained minor injuries (from what I can tell right now). 

Brian, thanks again!  

Sat, Jul 14, 2012 9:04 AM

http://connect.garmin.com/activity/199246904

Distance: 10.34 mi Time: 5:17:39 Avg Pace: 30:43 min/mi Elevation Gain: 3,492 ft

Elevation Gain: 3,492 ft Elevation Loss: 3,521 ft Min Elevation: 1,958 ft Max Elevation: 3,024 ft

Forgot to turn the watch off after the event.  

TOUGH MUDDER at Mount Snow VT on Saturday 7/14/12

There were 23-30 obstacles.  I don’t remember them all. 

The Ten most difficult obstacles: (Not in order of difficulty)

1.) Kiss of Mud (Crawl under barbed wire): I thought there was electrified wires above if I remember correctly and I got zapped a couple times.

2.) Trench Warfare (Belly down crawl through earthen tunnels): Was narrow and dark.  You didn’t know how long you would be crawling for and it was quite a while.  Midway I was wondering if the tunnel would collapse if people walked over the earth above me.  Not my favorite obstacle. 

3.) Berlin Walls #1 (Wooden 8’ walls): Had to climb over these.  Very difficult I thought. 

4.) Electric Eel (Crawl under electrified wire): Maybe this was the one where we had to crawl in the water and mud along with rocks while trying to avoid the electrical wires overhead.  It was a decent enough distance to crawl. 

5.) Cliffhanger (Steep climb up a ski hill): A lot of steep climbs up hills and down!  You might think going down hill is easy – Not.  You had to focus on trying to stop or running slowly as without trying you could pick up speed and lose control along the way.  The hills up and down were a challenge. 

6.) Dark Lightning (Crawl under barbed wire into a blacked-out box of dangling electric wires & rain): There was a sign that said stay low.  I couldn’t understand why because it seemed like I had more room to utilize.  It was totally dark.  I think there were turns – don’t remember if that was this tunnel.  Found out after I got shocked why I needed to stay low…Okay then!  I’ll stay low.  Every once in a while there was “Lightning” and you could see the electric wires hanging.  Couple more shocks.  Okay, guess getting used to it a little bit. 

7.) Funky Monkey (Monkey bar crossing): About 15 bars going up and 15 bars going down I think.  I did not get anywhere near the midpoint before falling into the water.  This was difficult for me.  I definitely would need to work on upper body to get that done. 

8.) Berlin Walls #2 (Wooden 9’ walls): Well the 8’ walls were tough enough…9’ walls more so.  Same concept – get over the walls.  I made it over these (not gracefully or without incident). 

9.) Everest (Greased up ¼ pipe): The most difficult obstacle!  The concept: Get over the top.  Good chance you will need help from the people on top of Everest (1/4 pipe) making it over.

10.) Electroshock Therapy (Run through electrified wires): Hmmm.  Well, my least favorite. 

Aftermath: Cuts and scrapes on knees and elbows.  Blister left hand. Nose scraped and swollen (Berlin walls).  Well I said I didn’t handle those very well.  Getting up was easier – ah, but getting down.  Now that was the dilemma. 

Pain Upper Body post Tough Mudder: in the deltoids, pecs, biceps, abs, obliques and under the armpits due to all the crawling through and pulling with the arms while upper body doing most to all of the work at times depending on the obstacle.  Regarding lower body – just quads. 

597D099 NHRR route miles Recovery run

Sun, Jul 15, 2012 9:12 AM

I ran the Tough Mudder yesterday.   6 Recovery miles today at 9:54/mile.  All miles done today were miles that are on the New Haven Road Race course (Labor Day 20K).  I started the run by doing the last 1.75 miles of the NHRR course (Whithey and bear right onto Temple to Elm) and the first 1.25 miles of the NHRR course (Elm and take right onto Broadway and Continue onto Goffe and Right onto Crescent); then came back to start point.    

http://connect.garmin.com/activity/199496643

Distance: 6.04 mi Time: 59:47 Avg Pace: 9:54 min/mi Elevation Gain: 408 ft

TOUGH MUDDER at Mount Snow VT on Saturday 7/14/12

There were 23-30 obstacles.  I don’t remember them all. 

The Ten most difficult obstacles: (Not in order of difficulty)

1.) Kiss of Mud (Crawl under barbed wire): I thought there was electrified wires above if I remember correctly and I got zapped a couple times.

2.) Trench Warfare (Belly down crawl through earthen tunnels): Was narrow and dark.  You didn’t know how long you would be crawling for and it was quite a while.  Midway I was wondering if the tunnel would collapse if people walked over the earth above me.  Not my favorite obstacle. 

3.) Berlin Walls #1 (Wooden 8’ walls): Had to climb over these.  Very difficult I thought. 

4.) Electric Eel (Crawl under electrified wire): Maybe this was the one where we had to crawl in the water and mud along with rocks while trying to avoid the electrical wires overhead.  It was a decent enough distance to crawl. 

5.) Cliffhanger (Steep climb up a ski hill): A lot of steep climbs up hills and down!  You might think going down hill is easy – Not.  You had to focus on trying to stop or running slowly as without trying you could pick up speed and lose control along the way.  The hills up and down were a challenge. 

6.) Dark Lightning (Crawl under barbed wire into a blacked-out box of dangling electric wires & rain): There was a sign that said stay low.  I couldn’t understand why because it seemed like I had more room to utilize.  It was totally dark.  I think there were turns – don’t remember if that was this tunnel.  Found out after I got shocked why I needed to stay low…Okay then!  I’ll stay low.  Every once in a while there was “Lightning” and you could see the electric wires hanging.  Couple more shocks.  Okay, guess getting used to it a little bit. 

7.) Funky Monkey (Monkey bar crossing): About 15 bars going up and 15 bars going down I think.  I did not get anywhere near the midpoint before falling into the water.  This was difficult for me.  I definitely would need to work on upper body to get that done. 

8.) Berlin Walls #2 (Wooden 9’ walls): Well the 8’ walls were tough enough…9’ walls more so.  Same concept – get over the walls.  I made it over these (not gracefully or without incident). 

9.) Everest (Greased up ¼ pipe): The most difficult obstacle!  The concept: Get over the top.  Good chance you will need help from the people on top of Everest (1/4 pipe) making it over.

10.) Electroshock Therapy (Run through electrified wires): Hmmm.  Well, my least favorite. 

Aftermath: Cuts and scrapes on knees and elbows.  Blister left hand. Nose scraped and swollen (Berlin walls).  Well I said I didn’t handle those very well.  Getting up was easier – ah, but getting down.  Now that was the dilemma. 

Pain Upper Body post Tough Mudder: in the deltoids, pecs, biceps, abs, obliques and under the armpits due to all the crawling through and pulling with the arms while upper body doing most to all of the work at times depending on the obstacle.  Regarding lower body – just quads. 

http://connect.garmin.com/activity/201025326

598D100 LL (Easy Miles)

Wed, Jul 18, 2012 2:47 PM

Distance: 3.08 mi Time: 29:12 Avg Pace: 9:29 min/mi Elevation Gain: 128 ft

http://connect.garmin.com/activity/201025317

599D101 Canal Trail Bryan 

Thu, Jul 19, 2012 5:45 PM

Distance: 6.49 mi Time: 57:11 Avg Pace: 8:49 min/mi Elevation Gain: 204 ft

6.49 miles at 8:49/mile which is Marathon Pace + 14 seconds. 

Bryan leads the entire way.  Not only that.  He negative splits the run as he runs 9:00/mile for the first three, 8:48/miles for the next three and a 7:41/mile split for the last half mile!  If I ever run a 5K with this guy - he will be a threat!!!  He knows how to turn on the gas.  So of course we have got to run a 5K some time!  We can potentially push each other to new PRs!  I'd say from a 5K perspective, were about equally fit. 

http://connect.garmin.com/activity/201581523

600D102 Canal Trail

Sat, Jul 21, 2012 12:39 PM

Distance: 6.53 mi Time: 58:13 Avg Pace: 8:55 min/mi Elevation Gain: 1,545 ft

Another 6.53 miles on the Canal Trail at 8:55/mile which is Marathon Pace + 20 seconds. Cool running today as trail shaded mostly!  At this point, fully recovered from the Tough Mudder!  So about 23 miles post mudder thus far.  Have to kick up the mileage next week and shoot for 45 miles.  To do less would be slacking off a bit too much.  

I have been running since 2009.  Today was Run Number 600!  Since 2009: 44 RACES.   

http://connect.garmin.com/activity/201991765

601D103 Canal Trail

Sun, Jul 22, 2012 12:15 PM

Distance: 6.48 mi Time: 59:11 Avg Pace: 9:08 min/mi Elevation Gain: 387 ft

I ran another 6.5 EASY miles on the Canal Trail. 

Week 1-6 Mileage is 39, 36, 34, 47, 23 (Tough Mudder, Mount Snow, VT), and 23 (Recovery Week from Mount Snow).  

Now I need to kick it up to about 45 miles this week.  Two more weeks of Easy running and then the training gets more intense. 

GOAL: Stay on track for next six weeks with regard to mileage and quality workbouts. 

http://connect.garmin.com/activity/202472690

602D104 Canal Trail

Mon, Jul 23, 2012 5:19 PM

Distance: 6.47 mi Time: 59:33 Avg Pace: 9:13 min/mi Elevation Gain: 663 ft

EASY pace is 9:04-9:34 mile.  I got these 6.47 miles done at 9:13/mile and within EASY pace range.  Getting a jump on the week as the goal is 45 miles this week.  I figure I will get in 25 Monday through Friday and 20 over the weekend.  Thus off to a good start I think. 

3.11 Easy miles at 9:00/mile at 5:53am and 6.48 miles at 8:53/mile (Marathon Pace + 18 seconds) at 5:18pm is a double for today and 9.59 Easy miles for the day.  http://connect.garmin.com/activity/202912896 AM 603D105 LL Wed, Jul 25, 2012 5:53 AM Distance: 3.11 mi Time: 28:02 Avg Pace: 9:00 min/mi Elevation Gain: 212 ft A quick 5K at 9:00/mile at 6am.   Split Time Distance Elevation Gain Elevation Loss Avg Pace 1 0:09:21 1 142 35 9:21 2 0:08:55 1 49 43 8:56 3 0:08:47 1 21 41 8:47 4 :58.9 0.11 0 0 8:35  Summary 0:28:01 3.11 212 119 9:00       http://connect.garmin.com/activity/203120939 PM 604D106 Canal Trail Wed, Jul 25, 2012 5:18 PM Distance: 6.48 mi Time: 57:33 Avg Pace: 8:53 min/mi Elevation Gain: 593 ft   Split Time Distance Elevation Gain Elevation Loss Avg Pace 1 0:09:16 1 53 0 9:16 2 0:09:00 1 35 59 9:00 3 0:08:56 1 328 314 8:56 4 0:08:58 1 76 85 8:58 5 0:08:33 1 24 55 8:33 6 0:08:48 1 78 47 8:48 7 0:04:02 0.48 0 42 8:27  Summary 0:57:33 6.48 593 602 8:53

Another double today with 3.12 miles done at 8:51/mile at 6:35am and 3.11 miles done at 8:50/mile at 6:25pm for total of 6.23 miles.  Hotter tonight than it was this morning.  

http://connect.garmin.com/activity/203431800

AM

605D107 LL

Thu, Jul 26, 2012 6:35 AM

Distance: 3.12 mi Time: 27:35 Avg Pace: 8:51 min/mi Elevation Gain: 37 ft

http://connect.garmin.com/activity/203431798

PM

606D108 LL

Thu, Jul 26, 2012 6:25 PM

Distance: 3.11 mi Time: 27:28 Avg Pace: 8:50 min/mi Elevation Gain: 507 ft

http://connect.garmin.com/activity/203724421

607D109 LL

Fri, Jul 27, 2012 5:45 PM

Distance: 3.11 mi Time: 28:32 Avg Pace: 9:11 min/mi Elevation Gain: 730 ft

Another EASY 3.11 miles at 9:11/mile.  So made the 25 mile goal for Monday through Friday and have 20 miles to put in this weekend for the 45 mile week goal.  I am getting back into the swing of things.  As I say, really looking forward to putting in the faster miles!  Looking forward to those tempo and VO2max interval workouts!

http://connect.garmin.com/activity/204898215

608D110 State

Sat, Jul 28, 2012 1:35 PM

Distance: 2.16 mi Time: 19:34 Avg Pace: 9:04 min/mi Elevation Gain: 85 ft

http://connect.garmin.com/activity/204898212

609D111 Trumbull H.S. Doug

Sun, Jul 29, 2012 7:05 AM

Distance: 7.72 mi Time: 1:14:10 Avg Pace: 9:37 min/mi Elevation Gain: 223 ft

Got to the track before Doug so I started running.  He joins me at about 1.5 miles and 14 minutes into the run.  Thus he runs the last 6.22 miles (10K).  He is in Lane 1 and I am in Lane 2.  Thus I figure I should add about ten seconds to each split to come up with the Lane 1 split times.

Doug : I figure 9:50, 9:52, 10:02, 10:18, 10:04, 9:25. (9:55/mile overall)

Throw out the 10:18 split and make it 10:00...I may have fallen asleep while pacing; not sure. 

Looking at this, I think Doug could reasonably conclude he would "comfortably" be able to run the 10K at 9:50/mile. He just did 10K at 9:55/mile today and it was not RACE PACE effort.  Of note, the last 3 miles may indicate he tired some because they were 10:00s...BUT, he had a sprint in him as well.  And he can sprint.

Note 1: He is able to talk throughout the run - thus not an overly hard effort for him. 

Note 2: He has gas at the end and sprints for 0.05 mile bringing the 0.72 mile split down to 9:15 - this is a dramatic decrease in overall time for a 0.72 mile split - thus he has enough gas to run very fast at the tail end of the run!

My conclusion, and I might be off, is that he could shoot for 9:40/mile during the 10K race.    And could sprint the last quarter mile bringing the overall pace down a few seconds to take maybe 15 seconds off the race time bringing overall pace for the 10K to 9:38/mile pace. 

Of high importance however......STAY ON PACE AND DON'T RUN 3k PACE OUT OF THE GATE.  It is a 10K race. 

Oh and of note, I did not make my 45 miles for the week...Met the 25 mile quota for Monday through Friday...Did not get in 20 miles over the weekend.  Week total 35.28.  There is a plan in place to prevent this from happening again.  

So, we try again.  Week 8 Goal: Get the 45 in...maybe just a few more for good measure...but do the 45 for sure!!!

http://connect.garmin.com/activity/204898202

610D112 Tpke.Davis.Whitney.Back

Mon, Jul 30, 2012 5:36 PM

Distance: 6.01 mi Time: 56:11 Avg Pace: 9:21 min/mi Elevation Gain: 348 ft

Off to a good start again...let's see where this goes.

Ran a double today. 

I ran 3.11 miles @ 9:00/mile in the am @ 6:20am in 28:00

I ran 6.34 miles @ 8:54/mile in the pm @ 5:53pm in 56:26

Total miles run today are 9.45 miles.

http://connect.garmin.com/activity/205238614

611 D113 LL

Tue, Jul 31, 2012 6:20 AM

Distance: 3.11 mi Time: 28:00 Avg Pace: 9:00 min/mi Elevation Gain: 105 ft

http://connect.garmin.com/activity/205238610

612D114 Stonehenge

Tue, Jul 31, 2012 5:53 PM

Distance: 6.34 mi Time: 56:26 Avg Pace: 8:54 min/mi Elevation Gain: 282 ft