PREFONTAINE

http://connect.garmin.com/activity/369564293

814E129 NHRR 20K

Mon, Sep 2, 2013 8:49 AM 

I ran the NHRR 20K (12.44 miles). 

Michael and Christian (sons) ran the NHRR 5K today. 

I am not on my game today and am at 8:35 AP going into Mile 7 and not close to the 8:00/mile pace I was looking for.

I finish the 12.49 miles at AP of 8:53/mile in 1:50:55.  46 seconds per mile off my best time. 

EXCUSES:

August Summary: 13 runs, 47 total miles during August, Longest run 8 miles, six Speed workouts.  All of the July through August training aimed at improving at the 5K distance and a huge 5K Personal Record on 8/17/13.  BUT there was no endurance training (Long runs of 13-20 miles for example).  Also it was humid today and the salt was pouring out of my body. 

CONCLUSION: Given all that, the result I got was actually not so bad. 

NEW HAVEN 20K ROAD RACE  September 2, 2013

            USA Men's & Women's 20k National Championship Races

               CHRONOTRACK Timing by: SUPERRACESYSTEMS.COM 

Place Div No.   Last Name              First Name  Age Sex City               Div   Nettime   10ksplit Time    Pace  

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

    1   1     1 Tegenkamp              Matt         31 M   Portland           M3039 1:00:09     29:42  1:00:10  4:51 

    2   1    12 Bitwott                Shadrack     28 M   Eugene             M2029 1:00:19     29:37  1:00:20  4:52 

   74   3  2020 Lindamood              Bryce        42 M   Hamden             M4044 1:17:19     37:18  1:17:22  6:14 

  572   8   946 Beauregard             Robin        47 F   Hebron             F4549 1:42:50     50:54  1:43:21  8:19

  861  79  1608 Kearney                Patrick      50 M   Hamden             M5054 1:50:52     54:03  1:51:13  8:57 

  868  80  1685 Talcott                Dave         53 M   Owego              M5054 1:51:04     53:44  1:51:27  8:59

 1170 113   411 Tebbetts               Clinton      44 M   West Haven         M4044 1:57:28     56:00  1:58:07  9:31

 1179 118   425 Audet                  Marc         54 M   Hamden             M5054 1:57:47     57:07  1:58:15  9:31 

 2157 182  1899 Campbell               Ray          52 M   Glastonbury        M5054 2:47:44   1:22:57  2:49:14 13:38 

 2186  98   142 Barretta               Marge        47 F   Meriden            F4549 3:10:56   1:30:17  3:12:22 15:29 

 2190  96    57 Halstead               Edward       64 M   Woodbridge         M6064 3:23:45   1:35:26  3:25:38 16:33 

 2191  43  1172 Rowland                Karen        56 F   Oxford             F5559 3:27:39   1:39:04  3:29:16 16:51 

 2192  99   951 Lozinski               Susan        45 F   Watertown          F4549 3:27:38   1:39:15  3:29:16 16:51 

NEW HAVEN 5K ROAD RACE

                 New Haven, CT Labor Day September 2, 2013

               CHRONOTRACK Timing by: SUPERRACESYSTEMS.COM 

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

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

    1   1  5237 Croff                  Christopher  24 M   Summit             M2029   15:47     15:47  5:05 

    2   1  6153 Hixson                 Mark         48 M   Simsbury           M4549   16:21     16:21  5:16 

    3   2  4928 Rodilitz               Scott        21 M   West Hartford      M2029   16:28     16:28  5:18 

   85  40  4797 Ocasio                 Christopher  17 M   Hamden             M1319   19:37     19:37  6:19 

  285 116  6147 Kossou                 Emeric       17 M   Hamden             M1319   22:18     22:24  7:13 

 1680 262  4398 Kearney                Christian    15 M   Hamden             M1319   29:49     30:34  9:51 

 1692 264  4397 Kearney                Michael      17 M   Hamden             M1319   29:54     30:38  9:52 

 1702  97  5033 Lockett                Michael      47 M   Hamden             M4549   30:20     30:40  9:53 

NEW HAVEN KIDS' ROAD RACE

                 New Haven, CT Labor Day September 2, 2013

               CHRONOTRACK Timing by: SUPERRACESYSTEMS.COM 

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

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

     1   1  7441 Battipaylia            Ian          12 M   M0112 Cheshire              2:48  5:36 

    20  16  7296 Lockett                Matthew      10 M   M0112 Hamden                3:27  6:54 

   364 202  7214 Ruiz                   Joseph        4 M   M0112 Poughkeepsie         10:42 21:24 

   365 160  7216 Ruiz                   Gianel        2 F   F0112 Poughkeepsie         13:31 27:02 

   366 203  7215 Delmoral               Cristian      2 M   M0112 Poughkeepsie         13:48 27:35 

   367 204  6806 Azaad                  Noah          3 M   M0112 New Haven            14:52 29:43 

http://connect.garmin.com/activity/372005145

815E130 Canal Trail Marc

Sat, Sep 7, 2013 7:41 AM

I ran 8 miles with Marc today on the Canal Trail at AP of 8:37/mile in 1:09.  The mile splits were 9:24, 9:17, 8:42, 8:34, 8:39, 8:21, 8:11 and 7:47. So essentially a progressive run. 

I needed this run because I have not run since the race Monday. 

It is time to think about what I am going to do in preparation for the 11/3/13 marathon.  Need to get some Long runs in there – that is for sure!!

816E131 Canal Trail

Sun, Sep 8, 2013 11:57 AM

I have the data on my watch but am not able to upload the Garmin Data due to “Internal Server Error” message.  Thankfully, I am not the only one getting this Error message!  So my watch is not the problem.Ran the Canal Trail.

I remember the splits though.

At the end of mile 6, I am at 55 minutes versus 54 minutes and off my planned 9:00/mile pace by one minute. I took about a 40 second walk break and drank Gatorade going into Mile 6.

The plan is to for the next 4 miles run a 9:00, 8:50, 8:40, and an 8:30 mile bringing the AP to 9:00/mile.  Not a problem – or so I thought.

Little mishap.  I fell at mile 6.6 and injured left palm.  Blood left elbow and below right knee.  I wind up getting a 9:16/mile for the 7th mile split.  From there, I simply let the splits slide and take a few more Gatorade breaks. 

End result: 10 miles at 9:14 AP…It’s all good.  No blood flow from the head this time.  At this point, I am just working up to doing longer runs.

Thinking in terms of “FOURS.”  I’ll get a 12 done soon, a 16 and a 20.  But increase the lengths of the “in between” runs as I go.  Been slacking on the Longs but it really is time to get them done!!!  Figure I should get about four to six runs done in the 18-20 mile range pre Marathon.  But it’s not wise to knock out a 20 right out of the gate.  I could do it – but it wouldn’t be pleasant!

http://connect.garmin.com/activity/374344475

817E132 Canal Trail Marc

Wed, Sep 11, 2013 5:40 PM 

I met with Marc and the plan was to do a Tempo run.  I was thinking

1 Easy + 4 Tempo + 1 Easy for total of six miles.  He was planning 2 Easy + 2 Tempo + 2 Easy. 

Not feeling the Tempo run tonight.  Did a couple warm-up miles with Marc. 

Then for the next 4.74 miles walk for 50 Right steps while running 200 Right steps. 

So a 1:4 walk/run ratio and averaged 9:30/mile for those miles.

Total: 6.74 miles at 9:19/mile AP in 1:02:48.

Marc was ahead of me after mile 2 and I think he got his two tempo miles done by running mile 3-4 at around 8:00/mile AP. 

As for me, I got an Easy Run done tonight. 

It’s okay.  I think I am in pretty good shape to run the Half on Saturday.

PR good?  We’ll see.

http://connect.garmin.com/activity/375555984

818E133 Gulf Beach Half Marathon

Sat, Sep 14, 2013 8:14 AM

RACE:

I ran the Gulf Beach Half Marathon today.  The official race report will read 13.1 miles completed in 1:47:01 @ 8:10/mile AP.  Had I run the race in 1:46:53 (8 seconds faster), it would have been a Personal Record! 

PLACEMENT: I placed 99th Overall out of a field of 600 (I think that was the size of the field.  I’ll check.).  This is respectable. 

RACE PLAN: Get up on time and get to the race (overslept last year)!  Go out slower.  Keep mile splits @ 8:10/mile give or take ten seconds depending on the terrain.  Fast Finish.  Forgot Power Gel (purchased it yesterday – still in my backpack).  Adapt.  Gatorade is only fuel.  Drink it every two miles. 

SPLITS:

First mile a chill out warm-up 8:14/mile. 

Mile 2-8 sees the splits being between 8:01-8:10 except for a 7:53 third mile split.  This shows high consistency amongst the splits!

Mile 9 and 10 at 8:15/mile AP and slowing a little.   

Mile 11-12 at 8:25/mile AP.  I am again, slowing.  But there is a reason for this.  I am going slower on purpose as I am planning to conserve energy for the last 1.11 miles.  I figure it is wiser to go a bit slower versus attempting 8:05-8:15s this far out from the finish as this might compromise my planned fast finish.  And yes – going ten seconds faster here can make or break the race.  A slight adjustment to the Race Plan was in order.

Going into Mile 13, I say to myself go for an 8:00/mile and that should result in a PR – it was guess work really as I did not do a formal assessment. 

Anyway, I got an 8:05 mile for the 13th mile. 

The last 0.12 done at 7:52/mile average pace.

END RESULT: 8 seconds away from a Personal Record.

Do I have a problem with this – no way.  Pre Race, I figured I should not even get close to setting a PR.  I simply have been doing minimal miles and massive speed-work, all aimed at improving at the shorter race distances.  Endurance was on the back burner and virtually no Long runs had been done.  It is only in September that I am doing more Endurance type training. 

MILEAGE:

July through Sept training regimen:

July sees 77 miles with all runs being 3-6 miles except for a 10 and 11 miler.

August sees 47 miles with all runs being 3-6 miles (two less) except for an 8 miler as the Longest run.

Thus, really minimal mileage and not a lot of Longs.

THE WORKOUTS:

July through August workouts reflecting Speed, Varied distances, Varied Paces: 3x1600m at 7:52/mile, 6x800m at 7:24/mile, 2 mile runs at 7:52/mile, 5K races, Marathon Pace runs, 5x1000m at 7:24/mile, 1.5 miler at 7:38/mile, 4 miler at 8:00/mile pace, 2x1200m at 7:40 and (2x1200m + 4x800m – same run) at 7:24/mile

September I step it up as Endurance begins – 12.44 mile Race + 8 miles at Marathon Pace + 10 miles Easy + 7 miles on Wednesday.

BOTTOM LINE: – somehow the faster workouts and minimal mileage in the absence of Long runs carries over to the longer race distances resulting in a very decent outcome! 

CONCLUSION:  Continue with the speed workouts.  BUT: do not sacrifice Long runs.  I got away with it today.  The Marathon is a different animal all together.  I have got to get some 18-20 milers under my belt. 

MARGIE: I waited for my sister to come in and congratulated her on finishing this Half Marathon.  It was probably more difficult for her than past half marathons because she has been putting in less training miles of late. 

http://connect.garmin.com/activity/377823605

819E134 HHS Track Marc

Wed, Sep 18, 2013 5:54 PM 

Ran the Hamden High School Track with Marc today.

First time running since the race Saturday.

A 9:06 warm up mile

with 5x100s at 23, 22, 21, 20, and 21 seconds

with about 90 seconds rest post 100s.

Then 4x 600s in 2:41, 2:35, 2:34 and 2:32. 

With about 3 minutes recovery post 600s.

So 2:35s (6:51/mile AP) for the 600s. 

I usually do 800s, 1000s, 1200s, 1600s, or 3200s up to 5000 meters.

Finally an 8:58/mile cool down.

http://connect.garmin.com/activity/379993605

820E135 Canal Trail Brandon

Sun, Sep 22, 2013 4:29 PM

I ran with Brandon today (10 year old son) on the Canal Trail.  I am using the Couch to 5K (C25K) training program.  I dropped week 1, 2, 7, 8, and 9 – the light and heavier weeks.

We will do Week 3-6 as this will suffice for the upcoming “Run for the Penguins” 5K in Mystic CT. 

This first workout consists of:

5 minute walk + 2x (1:30 jog, 1:30 walk, 3:00 jog, 3:00 walk).

Total workout: 23 minutes.

The 5 minute initial walk was 17:52/mile pace.

The workbout portion:

1:30 run at 8:05/mile, 1:30 walk at 18:17/mile. 

Looking at the first 1:30 run portion, I figure I am going to have to work with him on pacing.  He is going out too fast. 

3:00 run at 9:51/mile, 3:00 walk at 18:13/mile.

1:30 run at 11:14/mile, 1:30 walk at 17:39/mile.

3:00 run at 9:58/mile. 3:00 walk at 15:59/mile.

I ran 23 minutes today with Brandon and Genie.  Same workout as on Sunday with Brandon.  23 minutes total time getting 1.57 miles done versus the 1.73 miles done on Sunday using the C25K program with the workout being 5 minute warm up + 2x ( 1:30 run, 1:30 walk, 3:00 run, 3:00 walk).  Brandon was running ahead of Mom and Dad and doing his walking and running thing while having time to talk to some of his friends along the way.  I really don’t think he will have any problem knocking out the Penguin 5K in a few weeks.  He impressed himself being so much ahead of Mom and Dad.  I raced him at the tail end of the run and he beat me tagging the mailbox first.  Genie is new to running so it will take her some time to get faster.  

http://connect.garmin.com/activity/381378771

821E136 LL Brandon & Genie

Tue, Sep 24, 2013 6:19 PM

Marathon Pace run today getting 5.53 miles done at 8:35/mile pace with splits being 8:24-8:40/mile with changes in elevation but pretty good consistency given the elevation changes.  End result – got the run done at the proper pace.  Good workout.  Actually did this workout in lieu of 3x1600s at 7:41 mile pace because I was not into doing the cruise interval miles today.  Tempo run nonetheless. 

http://connect.garmin.com/activity/381378762

Top of Form822E137 RHLL

Wed, Sep 25, 2013 12:12 PM

http://connect.garmin.com/activity/384467075

823E138 RHLL

Fri, Sep 27, 2013 1:55 PM

Got 5.72 miles done today at 9:04/mile AP.  Easy Miles.

http://connect.garmin.com/activity/384467071

824E139 LL

Sat, Sep 28, 2013 1:50 PM

Christian ran six miles today – Local Loops.  I ran the last 0.60 miles of his run with him and then I continued on getting 4 miles done today at 9:24/mile AP. Easy Miles