http://connect.garmin.com/activity/352639074

Fri, Aug 2, 2013 6:03 PM

http://connect.garmin.com/activity/352639060

Fri, Aug 2, 2013 6:08 PM 

I ran with Joel today with the plan being to run at whatever pace he sets.  We run the splits at progressively slower paces.  A warm-up of 0.19 miles at 8:17/mile pace.  The splits for the 3.25 mile run that we did post warm up are 7:45/mile pace at ¼ mile mark and 8:25/mile pace by the end of the mile.  Mile 2 is 9:35/mile pace.  Mile 3 at close to 10:00/mile but by end of Mile 3 at 9:38/mile pace. The last ¼ mile done at 8:14/mile pace. 

Joel likes to run faster up front.  I suggested he run slower up front and treat it as a “warm up” versus jumping into fast running when muscles not properly prepared.  Then ease into the faster running.   This is not going to compromise the end result.  He will get AP of 9:08/mile or better by doing it this way. 

http://connect.garmin.com/activity/352639046

Sat, Aug 3, 2013 7:22 AM

I ran the Canal Trail with Marc today at 7:22am getting 8.16 miles done at 9:01 mile AP.  

The first four miles have AP being 9:10/mile AP. 

Despite the one minute walk break during Mile 5, by the end of the run the AP is down to 9:01/mile AP. 

STAPLE OF RUNNING: Run the first mile as a warm-up and ease into the run by letting the pace come to you. 

STAPLE OF RUNNING: Always try to Negative Split the run (run second half faster than first half).  If you don’t negative split the run – you went out too fast in the beginning!

http://connect.garmin.com/activity/353583496

Sun, Aug 4, 2013 4:43 PM 

Ran 3.11 miles (mile splits are 9:05, 8:30, and 8:08) at AP of 8:33/mile in 26:38.  During June I ran every day except 4 and probably around 160 miles. July I ran 14 days and around 80 miles – about half the number of days and half the mileage of June - but much more intense running though with weekly intervals and weekly tempo runs. 

NOW: August.  Going to stick with the intense running.  But will step up the number of running days and mileage.  Thinking 5-6 days weekly.  Will add a harder workout aimed at running specific Marathon Race pace miles such as a ten miler at 8:35/mile pace.  Will do that outright or include it across the last ten miles of a Long run (to simulate running on tired legs as in the marathon). 

I’ll get a schedule up for August soon.

Splits from today are below:

http://connect.garmin.com/activity/354196813

Mon, Aug 5, 2013 5:40 PM

Ran 3.11 miles with splits being 9:09, 8:38, 8:32 and 8:23 (0.11 miles).  8:46 AP. 

Do these three quality workouts and add a couple other workouts weekly.

http://connect.garmin.com/activity/355208931

Wed, Aug 7, 2013 5:32 PM 

Ran with Marc tonight at the Hamden HS Track.  He did his warm up and 4x800s with a cool down.

My scheduled workout was 5x1000m with 400m RI.  Hit the 1000 meters (5/8 of a mile) at AP of 7:31/mile, 7:20/mile, 7:24/mile, 7:20/mile and 7:22/mile.  Needed to get the 1000s done in 4:38 and the range for my 5x1000s was 4:28-4:35. 

Got the workout done on pace – a bit faster actually.  Noticed that I was hitting 7:11/mile AP at the ¼ mile mark and slowed it down to get the split to the appropriate 7:24/mile mark for the 1000m. 

Intervals done for the week.  Next run should be a Tempo workout. 

http://connect.garmin.com/activity/356440406

Fri, Aug 9, 2013 5:31 PM

I ran with Joel at the Rocky Hill High School Track after work.  He wanted to run a 1.5 mile time trial and was going for 1.5 miles @ 7:45/mile pace in 11:38.

I told him I would pace him.  He needs to follow me but not pass me.  I run the first split a little fast at 7:38/mile (7 seconds fast).  I get the next half mile done on pace in 3:54 @ 7:46/mile (watch read 7:45/mile).   The 7:37 + 3:54 = 11:31 and thus the 1.5 miles done 7 seconds faster than planned for AP of 7:41/mile.

A tempo run for me and 1.5 miles at race pace for Joel. 

http://connect.garmin.com/activity/356440375

Sat, Aug 10, 2013 9:05 AM

I paced Joel for his 1.5 mile time trial yesterday at 7:41/mile.  Given that, I decided to run a 5K today at the last minute and found a 5K in West Haven at 9am.

I was going for 7:45s.  I ran the first split fast and was sure to slow it down by the end and got a 7:23 for the first mile.  Totally on pace for the second mile at 7:44/mile pace.  The third mile was a bit tough and I got it done at 7:55/mile.  I knew I had the 7:45/mile pace in the bag at this point.  I ended up with getting the 3.13 miles done in 23:59 @ 7:40/mile pace. 

The official results will read 3.11 miles done in 24:00 at 7:45/mile pace probably.  I’ll have to check it out.  

Good knowing that I can on the spur of the moment get this kind of result. 

Two Tempo Runs in the past two days. 

I came in 38^th in a field of 247 and placed fifth in my division. 

Hope Is Coming 5K
August 10, 2013 - 5K
Westr Haven, CT

    Place    Name                              City               Bib No  Age Gend    Age Group                 Time        Pace  

      1    Andrew Haff                       Madison  CT           220    20   M       1 Top Fin               17:16      5:34/M

      2    Justin White                      Brooklyn  NY         2213    18   M       1  1-19                 18:10      5:52/M

      3    Doug Hough                        Latham  NY            130    46   M       1 40-49                 18:47      6:04/M

      4    James ( Jp) Wayne III             Orange                192    20   M       1 20-29                 18:54      6:06/M

     38    Patrick Kearney                   Hamden  CT            258    50   M       5 50-59                 24:00      7:45/M

    236    Jay Kearney                       Meriden                17    54   M      22 50-59               1:04:31     20:49/M

    237    Deborah McKane                    Stratford              54    47   F      32 40-49               1:04:31     20:49/M

    238    Camillo Navarra                   West Haven            143    65   M       9 60-69               1:05:44     21:12/M

    239    Edwin Hayden                      East Haven  CT        260    62   M      10 60-69               1:05:48     21:14/M

    240    Rosalia Beauvais                  West Haven            142    30   F      30 30-39               1:05:52     21:15/M

    241    Diane Hoffman                     Hamden  CT            261    61   F       5 60-69               1:05:52     21:15/M

    242    Tanya Sage                        Prospect  CT          232    46   F      33 40-49               1:08:19     22:02/M

    243    Eric Sage                         Prospect  CT          231    47   M      22 40-49               1:08:19     22:02/M

    244    Jessica Lafogg                    West Haven             61    26   F      29 20-29               1:08:28     22:05/M

    245    Doreen Joyner                     Branford              176    52   F      14 50-59               1:08:32     22:06/M

    246    Doug Onderko                      New Milford            91    62   M      11 60-69               1:09:04     22:17/M

    247    Pat Caruso                        Southington            55    63   F       6 60-69               1:09:19     22:22/M

http://connect.garmin.com/activity/358487633

Tue, Aug 13, 2013 12:26 PM 

I was going for

a mile warm-up +

a 2 mile run at tempo pace (7:41/mile; which is 40 minute race pace) +

a mile cool-down.

Got the warm-up mile done at 8:43/mile. 

Did the two mile workbout tempo portion at 7:36/mile!! 

The two miles came easily enough.  I paced myself wisely. 

The cool-down was an 8:24/mile.

There is no doubt in my mind – I am recognizing what holding faster paces feels like across longer distances by doing the 800s, 1000s, and 1600s. 

A workout that I recently came across I am wanting to try:

2-3 x 2 miles at 7:41/mile with 3 minutes Recovery!  Throw away the 1600s!

Time constraints today – otherwise I would have done that workout.

http://connect.garmin.com/activity/359053412

Wed, Aug 14, 2013 12:22 PM 

Went to the RHHS Track but it was closed for repairs.  So did one lap and then ran the streets getting 3.11 miles done at 8:38/mile pace.  The third mile was done at 8:17/mile pace.

http://connect.garmin.com/activity/360324433

Sat, Aug 17, 2013 9:05 AM

PERSONAL RECORD FOR 5K DISTANCE 

I ran 3.14 miles in 23:31 @ 7:29/mile AP.

Splits: 7:28/mile, 7:27/mile, 7:34/mile, 7:25/mile for 0.14 miles. These are very consistent splits at 7:25-7:34 with a 9 second range! 

Official Race Report will read 3.11 miles in 23:30 @ 7:35/mile pace.

This is a Personal Record by 28 SECONDS for the 5K distance (as previous best time was 23:58 for the distance).

July and August does not see a lot of miles being done – but rather speedwork has been the focus.  Given the speedwork, I figured I was ready to set a Personal Record for the 5K distance. 

It is time to alter the training at this point and focus on the longer distance type training.  Mile and Two Mile repeats are in order at tempo pace (40 minute race pace) in preparation for the New Haven Road Race 20K and Gulf Beach Half Marathon scheduled for September. 

I’ll upload specific race information once the results are published.

Place

Name

City

Bib No

Age

Age Group Place

Chip Time

Total
  Pace

1

Tim
  Milenkevich

Ansonia  CT

327

31

    1 Top Fin

15:46.9

5:05/M

2

Adam
  Mulia

San
  Jose  CR

154

37

    1 M 30-39

17:37.6

5:41/M

3

Jayce
  Curcio

Derby  CT

254

13

    1 M 10-13

20:44.8

6:41/M

4

Scott
  Carvey

New Milford  CT

288

60

    1 M 60-69

20:57.1

6:45/M

13

Jeffrey
  Silverman

Weston  CT

257

51

    1 M 50-59

21:15.6

6:51/M

53

Jack
  Sirotnik

Milford  CT

213

59

    2 M 50-59

23:13.6

7:29/M

54

Del
  Toreno

Trumbull  CT

306

51

    3 M 50-59

23:14.3

7:30/M

55

Bryan
  Sissick

Milford  CT

214

41

    9 M 40-49

23:15.1

7:30/M

56

Matthew
  Zancewicz

Milford  CT

242

14

    8 M 14-18

23:17.8

7:31/M

57

Matti
  Rinta-Tuuri

Fairfield  CT

276

60

    4 M 60-69

23:28.6

7:34/M

58

Patrick
  Kearney

Hamden  CT

337

50

    4 M 50-59

23:30.8

7:35/M

 

  

  
 
 
337
  
  

  
Edward
  Regner
  
  

  
Torrington  CT
  
  

  
187
  
  

  
85
  
  

  
    3 M 80-99
  
  

  
49:55.3
  
  

  
16:06/M
  
 
 

  

  
 
338
  
  

  
Gary
  Higgs
  
  

  
Stratford  CT
  
  

  
295
  
  

  
61
  
  

  
   15 M 60-69
  
  

  
49:57.6
  
  

  
16:07/M
  
 
 

  

  
 
339
  
  

  
Michael
  Dubon
  
  

  
Stamford  CT
  
  

  
65
  
  

  
10
  
  

  
   14 M 10-13
  
  

  
51:27.1
  
  

  
16:36/M
  
 
 

  

  
 
340
  
  

  
J. Ann
  Lee
  
  

  
Stamford  CT
  
  

  
129
  
  

  
75
  
  

  
    2 F 70-79
  
  

  
51:27.8
  
  

  
16:36/M
  
 
 

  

  
 
341
  
  

  
Eugene
  Bush
  
  

  
Norwalk  CT
  
  

  
37
  
  

  
52
  
  

  
   29 M 50-59
  
  

  
1:00:15.8
  
  

  
19:26/M
  
 
 

  

  
 
DQ
  
  

  
Mara
  Lieberman
  
  

  
Hamden  CT
  
  

  
133
  
  

  
20
  
  

  
   DQ F 19-29
  
  

  
---
  
  

  
9:27/M
  
 
 

  

  
 
DQ
  
  

  
Zachary
  Frew
  
  

  
Oxford  CT
  
  

  
77
  
  

  
16
  
  

  
   DQ M 14-18
  
  

  
---
  
  

  
9:39/M
  
 
 

  

  
 
DQ
  
  

  
Connor
  Shannahan
  
  

  
Enfield  CT
  
  

  
204
  
  

  
15
  
  

  
   DQ M 14-18
  
  

  
---
  
  

  
9:49/M
  
 
 

  

  
 
DQ
  
  

  
Zofia
  Wieciorkowska
  
  

  
Stratford  CT
  
  

  
314
  
  

  
50
  
  

  
   DQ F 50-59
  
  

  
---
  
  

  
9:59/M
  
 
 

  

  
 
DQ
  
  

  
Paul
  Landolfi
  
  

  
Ansonic  CT
  
  

  
285
  
  

  
36
  
  

  
   DQ M 30-39
  
  

  
---
  
  

  
11:30/M
  
 
 
 

http://connect.garmin.com/activity/362601096

Sun, Aug 18, 2013 9:09 AM

A half mile run on the Canal Trail with Brandon (10 year old son).  

http://connect.garmin.com/activity/362601085

Tue, Aug 20, 2013 11:48 AM 

Distance:5.49 mi

Time:50:18

Avg Pace:9:10 min/mi

Elevation Gain:186 ft

Calories:744 C

THE WORKOUT: 10 minute warm up + 2x1200m (2:00 RI) + 4x800m (2:00 RI) + 10-20 minute cool down.

THE OUTCOME: Hit the workbout portions at the correct 5K pace intensity (7:26/mile pace).  Cut the cool down short due to time constraints. 

I cut the fifth rest interval short at 1:15, so reset the lap several times - Split 11-15 all account for the fifth 2 minute rest period.

THESE WORKOUTS ARE GETTING EASIER. 

I am not sure where that "Share" button at the bottom of the page is coming from in this post and previous post?   

http://connect.garmin.com/activity/366860944

813E128 Mer HS Track

Tue, Aug 27, 2013 7:25 PM

I ran with Joel and Estaban today in Meriden on the track. 

The plan was to run

a quarter mile warm-up +

2x1200m @ 7:45/mile pace (400m rest) +

a quarter mile cool down. 

Basically a very quick workout with one purpose being to see what the 1200m efforts at 7:45/mile pace feel like. 

We got the 1200s done on pace.

Joel is getting faster.  He has speed to burn toward the tail end of the second 1200m workbout portion.  He averages 7:23/mile for the second 1200m effort which is 22 seconds faster than planned pace (he got the 1200m done in 5:32).  I was focused on keeping it at 7:45/mile pace.  But Joel picked up the speed pretty well and if I chose to match his pace – I could have done it – but not with ease – he sprinted that well and for a pretty good distance.  And essentially, this is exactly what one wants to do at the tail end of a race! 

I would guess if he sticks with running, he will continue to have dramatic gains as he has not yet come near his plateau.