PREFONTAINE

444C118

http://connect.garmin.com/activity/118382061

A very accurate Long Run with regard to pace and Heart Rate Intensity.

Long Run pace range is 9:05 to 10:05.

Long Run HR Intensity Range is 74-84 % MHR.

The first five miles were at 9:31 to 9:50 pace with a 19 second spread across splits.

Mile 6 done at 9:24 pace. 

Mile 7-11 done at 8:53-9:15 pace with a 22 second spread across the splits.

Mile 12 done at 8:35 pace.

The first six miles done at 9:39 avg. pace per mile.

The last six miles done at 8:59 avg. pace per mile.

I negative split the run and ran the run in the precise way Longs should be run.  Go toward the slow end for the first half and do the next half at the faster pace. 

It is amazing how much energy is conserved running in this way. 

Of note, in addition to negative splitting the run - the splits across the 12 miles were highly consistent! 

Mon.	Tues	Wed.	Thurs	Fri	Sat	Sun	TOTAL
	8 @ 8:45 (3 x 1600 @ 8:20 with 3:00 rest)	6 @ 10:00	7 @ 8:45 (10 x 100)		4 @ 10:00	12 (4 @ 9:00 and 8 @ 8:35)	37
	8 @ 8:45 (3 x 1600 @ 8:20 with 3:00 rest)	6 @ 10:00	8 @ 8:45 (10 x 100)		5 @ 10:00	14 (7 @ 10:00 and 7 @ 9:00)	41
	10 @ 8:45 (3 x 1600 @ 8:20 with 3:00 rest)	6 @ 10:00	9 @ 8:45 (10 x 100)		5 @ 10:00	15 (5 @ 10:00 and 10 @ 8:35)	45
	7 @ 8:45 (3 x 1600 @ 8:20 with 3:00 rest)	6 @ 10:00	6 @ 8:45 (10 x 100)		4 @ 10:00	12 (6 @ 10:00 and 6 @ 9:00)	35

Goals:

Identify what your HMP tempo pace is for Lactate Threshold runs (warm up and cool down runs with 4-6 miles at Lactate Threshold  Half Marathon Pace in middle) after these four weeks of training.

Sub 8:00 pace repeats

5K or 5 Mile Races at sub 8:00 pace this Fall.

http://connect.garmin.com/activity/119197456

445C119

Below Paces based on 1:46:54 Half Marathon at 8:09 pace/mile.

Marathon Pace is 8:35/mile at 79-88% MHR.

LT is 7:48-8:09 pace/mile (12k – Half Marathon Pace) at 82-91% MHR.

General Aerobic (Easy) is 9:05-9:35 pace/mile at 70-81% MHR.

Recovery is 10:05-10:35 pace/mile at <76% MHR.

Scheduled:

8 miles at 8:45 (3 x 1600 at 8:20 with 3:00 Rest).

Done: At 5:39 am - the Broadway Out and Back Route.

7.04 miles at 8:39 pace per mile in 1:00:56 at 147 bpm on avg for avg 84% MHR.

I did a 2.01 mile warm up at 8:31 pace (4 seconds faster than Marathon Pace).  I was going for 8:45s. 

Then the 3 x 1600s with 3:00 Recovery were done.

The 1600s (split 2, 4, and 6 above) were done at 8:00 pace/mile.  They were done at 155 bpm on avg. for 89% MHR.  This is at the high end of Lactate Threshold MHR intensity.

The 3:00 Recovery periods were done within Recovery pace range (10:04, 10:27, 10:11).

The 10 minute cool down done at General Aerobic pace (split 8 for 1.07 miles at 9:27)

A Great workout! 

Question:

What would be the best pace for the Warm Up portion? Marathon Pace seems kind of hard and I am wondering if I can do the 3 x 1600s at a quicker pace if the Warm Up portion is slower than Marathon Pace.  The question: how much slower?

I believe the 3:00 rest portions are okay at Recovery Pace. 

I suspect the cool down is okay to do at General Aerobic pace.

http://connect.garmin.com/activity/119437717

446C120

Scheduled: 6 Recovery miles

I ran with Bryan again today.  The Canal Trail done at 6:04pm for 6.48 miles in 1:03:08 @ 9:45 pace per mile @ 136 bpm with this being 78% MHR.  Thus a Recovery run for the most part (>76% MHR). 

The first two miles were General Aerobic miles (9:05-9:35/mile at 70-81% MHR) with the splits being 9:13 and 9:38 at 140 bpm for 80% MHR.

Then 4.48 Recovery miles (10:05-10:35/mile at <76% MHR) with the splits being 9:54, 9:51, 9:55 and 10:06 with 0.48 at 9:26/mile at 134 bpm for 77% MHR.

This is appropriate and works out well as I learned today that Recovery runs should be done for 15-45 minutes (McMillan).  The 4.48 Recovery miles were done in 44 change.

http://connect.garmin.com/activity/119749154

447C121

Speed: Strides: teach legs turnover quickly, 50-200m with 30-90 seconds Rest, Longer Recovery allows put more effort into each stride which helps to develop speed, Pace is 800m to mile race pace (race pace mile is 6:39 - McMillan - based on 8:09 pace Half Marathon), will improve finishing kick, Run fast 15-25 seconds.  Jog easily 30-90 seconds.

Scheduled: 7 at 8:45/mi (10 x 100 at 6:39 with 1:00 rest)

Ran a 6:02am the Route 22 Out and Back Route.  I ran 6.47 miles at 8:53 pace per mile in 57:30 for 142 bpm at 82% MHR. 

Active: 47:30 for 5.52 miles, Rest: 10:00 for 0.95 miles.

The First Mile of the Warm-Up: I ran that at about 9:04 and by mile two the avg pace for the two miles at 8:49.  And this is the norm for me.  The first mile slow, off, breathing not on…but by mile 2…I am on track and the breathing is perfect with my having the ability to run many miles after that, and quickly…but that first mile; it is like I have to get used to running each time.

NOTE: where I normally do not do warm-ups prior to any race, I should definitely do warm-ups prior to 5K and 5 Mile races as this will not compromise the race itself in any way and would allow me to run that first mile up front at quicker pace.

The Warm-Up: I warmed up with a 4.01 mile run at 8:45/mile in 35:05 at 136 bpm at 78% MHR.  8.45 mile is 10 seconds slower than MP (8:35/mi at 79-88% MHR) and 20-50 seconds faster than General Aerobic (9:05-9:35/mi. at 70-81% MHR). Although I ran these four miles much faster than GA pace, the HR intensity remained within GA range.  The cooler weather is helping me to run faster.  I ran in sweat pants and a long sleeve shirt with a jacket today.  Tuesday this week saw me running for the first time this Fall with a jacket. 

The 100m Strides:  I did 4 within my goal range of 6:39/mi or better at 6:03-6:32/mi, 3 in the 6:41-6:43/mi range (off goal 2-4 seconds) and 3 in 6:49-6:56 (off goal by 10-17 seconds).  This is GOOD.  I was not sure how the repeats would look and suspected that I would be running at like 7:00/mi pace. 

Initially for the strides, I kept looking at my watch to find out when the rest period was due.  Then I got the idea to count the steps during one of the repeats.  Now I know…36 Right steps for each repeat. This saved me a lot of time and allowed me to focus on running versus looking at a watch! 

The Rest periods: 4 at 10:01-10:28/mi.  Six at 10:36-10:56/mi. Boy I love these Rest periods!!!

The Cool Down: 0.89 miles at General Aerobic pace for 9:18/mi in 8:18 at 150 bpm.

The Run Scheduled For Tomorrow: A 4 Miler at 10:05 – 10:35/mile (Recovery).  Let me tell you…I am going to enjoy that relaxing run. 

http://connect.garmin.com/activity/119933840

448C122

Scheduled: A Recovery run for 4 at 10:00/mi.

Stonehenge Route for four 1.25 mile loops at 11:53am for 5.01 miles done.

I ran the first loop for 1.25 miles with Christian at 10:19/mi.  As a Recovery run (10:05-10:35/mi at <76% MHR) planned, I planned running 10:00/miles.  I ran 5.01 miles at 9:52/mi in 49:26 at 132 bpm for 76% MHR.  Mile 2-5 were 9:45s on average versus 10:05-10:35/mi.  Despite this, remained in the proper Recovery HR intensity range.

449C123

http://connect.garmin.com/activity/120233523

First Off: Apologies for all the typing of late.  I am attempting to arrive at what paces I should run particular types of runs at.  This requires typing information related to various types of runs, what they are, how they should be run, how I run them, etc. 

Today’s Run: Scheduled : 12 (4 @ 9:00 and 8 @ 8:35)

Did: At 8:19am 10.01 miles done at 8:50/mi in 1:28:28 with AHR being 142 bpm at 82% MHR (GA 9:05 -9:35/mi at 70-81% MHR and MP 8:35/mi at 79-88% MHR). 

The First Four Miles : done at 9:07/mi with AHR being 132 bpm (76% MHR).  Thus General Aerobic (Easy) miles from Pace perspective and Recovery miles from HR intensity standpoint.

The Second Four Miles: Going for Marathon Pace (8:35/mi) miles.  I did the second four miles at avg of 8:27/mi with AHR being 151 (87% MHR).  These miles done at 8 seconds faster than MP.  I remained within MP HR intensity range (79-88% MHR).

Conclusion: It is safe to say that MP is 8:35.  Mind you, I am not saying that I can run the Marathon @ 8:35/mi.  But with proper training, I should be able to do that.  I will periodically do Longs with the later portions of the Long run at Marathon Pace.  Or sandwich them between a warm-up and cool-down like today.  But it is best to do them at the end of the Long Run versus being sandwiched (McMillan).  Technically…a true MP run should be at 6-10 miles plus for the Marathon Pace portion…I will work for that.  Considering for week three (today ends week one), on Sunday, doing the last 6 @ 8:35/mi.  I do not think I can jump to doing the last ten miles at MP (which is what I have scheduled). 

The Final Two Miles: Done at 9:05/mi.

Current Goals for the first two weeks (just completed week one): Doing my runs as scheduled…not missing any.  Doing the correct types of runs at correct intensities.  Identifying what my current paces should be for the various types of runs.  Identifying what my current VDOT score is. 

The Below VDOT score and paces for the various types of runs are based on 8:09/mi Half Marathon at 1:46:54 which is my PR.  Admittedly I ran that PR Half Marathon two years ago.  But I am not ready to give up my 42 VDOT Score. 

So I will analyze my runs!  Do the below paces still apply?  I believe they do. 

I had good showings for the Colchester Half Marathon in February (PR course at 8:37/mi with 766 feet elev gain), Savin Rock Half Marathon in March (8:40/mi, 500 feet elev gain), and even the Danbury Half Marathon in April (8:30mi, 500 feet elev gain), May saw a PR for the Marathon with 8:56/mi pace.

The performances were that were not exceptional were June through Sept.  Niantic Bay for example was 8:59/mi pace with 366 feet of elevation…22 seconds off per mile from Colchester and less elevation than Colchester by 400 feet……….but not too far off.  Anyone see where I am going with this…I am determined to retain my VDOT of 42 (or at least work toward quickly getting that back).  But I cannot say that it is 42 with certainty.  I must prove it!  And thus I have been looking closely at my runs during the past week and plan to do the same during Week 2. 

VDOT is 42

Recovery is 10:05-10:35/mi at <76% MHR.

General Aerobic (Easy) is 9:05-9:35/mi at 70-81% MHR.

Long is 9:05-10:05/mi at 74-84% MHR.

Marathon Pace is 8:35/mi at 79-88% MHR.

Tempo Pace (Lactate Threshold) is 7:48-8:09/mi at 82-91% MHR.

VO2M is 7:25/mi at 93-95% MHR.

Cruise Intervals is 7:38-7:48/mi.

Steady State Runs at 8:09-8:23/mi.

At this point, looking at the past week of runs, I have confirmed that Recovery, General Aerobic, Long and Marathon Pace runs with the paces and HR intensities identified above are in fact accurate.  These runs should be done at the above paces.

Next Tuesday I will work on clarifying Tempo Pace.  Instead of doing 8 @ 8:45 (3x1600 at 8:20/mile as scheduled, I am planning a Tempo (Lactate Threshold) run for 8 (4 at Lactate Threshold pace of 7:48-8:09). 

The 2 mile warm-up can be done at General Aerobic (Easy) pace (McMillan).  I had a question Tuesday related to Warm-Up paces prior to doing the 3x1600s.  I had warmed up with two 8:31 miles (4 seconds faster than MP) and thought that may have been too fast.  The 3x1600s will be done faster with an Easy Warm-Up.  

Regarding the 3x1600s at 8:20/mile scheduled for Tuesdays this should be amended.  I should attempt the 8 @ 9:05-9:35 (3x1600 at 7:38-7:48/mi which is Cruise Interval pace identified above).

Next Thursday calls for 8 @ 8:45 (10x100 at 6:39).  Change 8:45 to 9:05-9:35 pace…General Aerobic.  Or do a harder workout next Thursday and do Saturday 5 @ 10:05-10:35/mi (recovery) with 10x100 at 6:39/mi.  Not sure yet.  But Sunday is Long and not MP Long so the 10x100s should not compromise the Long run the following day.

If you read this far, I warned you…I am figuring this out as I go.  So again, forgive the excess typing.

	Type of Run	Mile Pace	Race Pace	MHR %	Notes
Speed	Strides	6:00-6:39	Mile	?	Teach Legs to turnover quickly. 50-200m.  Run fast 15-25 seconds.  Jog easily 30-90 seconds.  30-90 seconds recovery.  Longer recovery allows you to put more effort into each stride which helps to develop speed.  Pace is 800m-1 mile race pace (mile 6:39). Done at the end of a General Aerobic or Recovery run.  Will improve finishing kick.  (Glover: Short Intervals for Speed and Power)
Stam	VO2M	7:25	5K	93-95% MHR	Repeats at 5K Pace.  6x800s or 3x1600s.  Done in 600-1600m at 5K race pace.
Stam	Cruise Inter	7:38-7:48	8K-12K	?	Cruise Intervals.  3-8 minutes.  Recovery Jogs are 0:30-2:00. (Glover pg. 93: Run lnger interval distances to prepare for longer races and shorter ones for shorter races.  Miles for Marathon.  Long Intervals: Strength, Endurance, Stamina for holding race pace.  1600s develop the ability to hold a strong pace over a significant distance.
Stam	Tempo (LT)	7:48-8:09	12K-HM	82-91% MHR	To increase stamina.  Will improve your running tempo.  15-30 minutes long.  85-90% max HR (McMillan).  Require a warm-up.  Slightly more intense than steady state runs.  (Steve Douglas: 20-30 minutes.  Short tempo runs.  #96: Purpose of Tempo Runs is to learn to focus during the miles to stay on Pace)
Stam	Steady State	8:09-8:23	HM-30K	83-87% MHR (McM)	25 minutes to 1:15.  HR 83-87% (McMillan).  Require a Warm-up.  Begin with a 10-20 minute run at an Easy Pace.
Endur	MP	8:35	MP	79-88% MHR	MP Runs.  Fast Finish Long Runs.  (MARATHON PREDICTOR per McMillan) Every 2-3 weeks.  If you can build to doing 13-15 miles at your marathon goal pace without excess effort, then you can be very confident that you will reach your marathon goal time.  (Steven Douglas: Long runs with most miles at MP.  Long Tempo runs.  40-80 minutes or 6-10 miles @ 8:35/mi.  (Scott Douglas, McMillan, Pete Pfitzinger: Improve your Fatigue resistance.  Done at the end of Long Runs or sandwiched between a warm-up and cool-down. Practicing your goal race pace and most effective when done at the end of a long run.  Gets you used to running your goal pace when tired.
Endur	GA (Easy)	9:05-9:35	MP + 0:30-1:00	70-81% MHR	Easy runs.  MP + 0:30-1:00.  15 minutes to 90 minutes.  Majority of your training are Easy Runs.  Don't run them too fast.  HR 75% max per McMillan and can reach 80-85% maximum near end of run.
Endur	Long	9:05-10:05	MP + 0:30-1:30	74-84% MHR	Time on your feet.  Improves endurance.  1.5 hours to 3.5 hours.  HR around 70% maximum.  Pfitz has long identifed as 10-20% slower than MP which is 9:26-10:17.  Mcmillan says 17% slower than MP first half and 6% sloweer than MP second half.  McMillan is more accurate.  Design courses to simulate the Marathon you are training for.
Endur	Recovery	10:05-10:35	MP + 1:30-2:00	<76% MHR	A slow jog.  A relaxed pace.  HR below 65% (McMillan).  15-45 minutes.  You must run this slow if you want to improve.  Use the day after a hard workout.
					MARATHON PREDICTOR: Long distance Race.  Double your Half Marathon time and add seven minutes.  1:45 Half Marathon = 3:37 Marathon.
					MARATHON PREDICTOR: Yasso 800s.  Time in minutes and seconds for 10x800 with equal recovery equals the hours and minutes of your marathon time.  10x800 in 3:45 with 3:45 recovery equals 3:45 Marathon.  Run 3:30 for the 800s and you can run 3:30 for the Marathon

http://connect.garmin.com/activity/120839617

450C124

Scheduled: 8 (4 Lactate Threshold).

Did: 7.02 miles at 5:35am at 8:36/mi in 1:00:30 at 143 bpm which is 82% MHR.  At the midpoint for Marathon Pace (79-88% MHR) from HR perspective. 

I did a 2 mile warm up and a one mile cool down at 9:06/mi.

Mile 3-6, the four mile tempo portion, called for 7:48-8:09/mi at 82-91% MHR.

Mile 3-6 done at 8:15/mi for 86% MHR. So I was off reaching 8:09/mi. pace by six seconds.  More importantly, the HR intensity was the midpoint for Lactate Threshold. 

This indicates that in fact 7:48-8:09/mi is accurate Tempo Pace.

Also of note is that Tempo Runs are “slightly more intense than steady state runs.” 

Steady State runs are 8:09-8:23/mi. and I ran the four LT miles at 8:15/mi.  Thus really a Steady State Run was done (slightly less intense than a Tempo Run). 

Plan: Do another Tempo Run two Tuesdays from today.  Get the pace to 7:48-8:09/mi.  Next Tuesday calls for Cruise Intervals.  I am figuring Cruise Intervals or Tempo Runs on Tuesdays. 

Some tentative goals:

Recent activity: 3x1600s done at 8:00/mi.  10x100s done at 6:39/mi for 7 of ten repeats.  Long Marathon Pace run done for ten miles with x4 MP miles (mile 5-8) at 8:27/mi.

Goals: Get the 3x1600s done at 7:38-7:48/mi.  Get the 10x100s at 6:39/mi for all ten repeats.  Get the Long Marathon Pace run done with x6 MP miles at 8:35/mi. for the tail end of the long run - not sandwiched between a warm-up and cool-down.

http://connect.garmin.com/activity/121334794

451C125

6.5 miles done at 9:37/mi in 1:02:32 at 131 bpm for 75% MHR. 

2.5 Easy miles and 4 Recovery miles.  Had six miles scheduled.  The Canal Trail Out and Back Route with Bryan at 5:47pm. 

http://connect.garmin.com/activity/121334786

452C126

Decided to do 8 (3x1600 at 7:38-7:48/mi with 2:00 Rest).  I changed Rest for the 1600s from 3:00 to 2:00.  Done at 11:51am.  7.01 miles at 8:52/mile in 1:02:12 at 146 bpm for 84% MHR. 

Active is 56:12 for 6.44 miles

Rest is 6:00 for 0.57 miles

Intervals are 3x1600 with 2:00 Rest

A 2.02 mile warm up at 8:55/mile in 18:01 at 131 bpm. 

The 1600s were at 7:58 (153 bpm), 7:50 (156 bpm) and 8:37 (156 bpm)

The 2:00 Rest periods were at 0.19 miles for 10:40, 10:16 and 10:32/mile.

A 1.42 mile cool down at 9:42/mile in 13:45.

The first two 1600s were very close to my goal of 7:38-7:48 (off by ten seconds and two seconds respectively).  The three 1600s were done at 89% MHR.

The third 1600: Why the 8:37 split?  I changed the strategy a bit and the result was not what was hoped for.  I felt like the first two 1600s were fast for the first half…at 7:47/mile and then deterioration for the next half mile getting overall pace to 7:58 and 7:50 from 7:47.  I thought for the third repeat…go slow up front and faster at tail end…not good strategy.  I was at 8:33 for the half and wound up closing out the 1600 at 8:37 overall. 

Observation: Get a feel for what a 7:45 mile feels like at even pace throughout the entire mile distance.  Attempt to keep the pace even rather than fast, slow down or slow and speed up…just consistently run the mile at 7:45 pace.  If need be, go with 7:48s and work down to 7:45s, 7:40s and 7:38s.  KEY is running the pace as evenly as possible throughout the mile.

453C127

http://connect.garmin.com/activity/121877958

Run for The Penguins 5K, Mystic, CT with Christian

9:13am for 3.11 miles done at 10:13/mile in 31:45

My son Christian and I ran our first race together.  It was his first race.  The race was through a field, then a trail, over a bridge into the woods, back onto the street and back through the woods, bridge, trail and field.  Going over the bridge the first time, as we were in the middle of the pack to start, was slow.  It became a walk for about two minutes as we needed to cross the bridge 1-2 at a time.  This was fine.  It is not meant to be a PR race.  It is meant to be a run with Christian.  As far as I know, he never ran the 5K distance.  He did an amazing job. 

454C128

http://connect.garmin.com/activity/121877954

4:17pm for 4.01 miles at 9:52/mile in 39:35 at 134 bpm (77% MHR).  It was a recovery run with 10x100s with 1:00 rest following. 

Active: 3.13 miles in 29:35

Rest 0.88 miles in 10:00

The warm-up was 2.01 miles @ 10:09/mile for 124 bpm in 20:27.

I did the first 0.60 miles of this warm-up with my son Brandon.

The Cool down was 0.49 miles at 10:39/mile at 139 bpm in 5:14. 

All 10x100s done at better than my goal of 6:39/mile!!!  How much better by seconds?  By 50, 10, 25, 1, 32, 21, 17, 37, 26, and 10 seconds respectively.  The splits are below.

Of note: the tenth rest period following the 100 meters has Max HR as 179!  I have been considering my Max HR to be 174.  Now I wonder what it really may be!  I may run a test sometime to determine that.  

http://connect.garmin.com/activity/122205543

455C129

Local Loops at 12:53pm for 10.17 miles at 9:31/mile in 1:36:44 for 132 bpm which is 76% MHR.  And thus a Recovery Run.  Looking at the splits, a Progressive run was done for these miles. 

And later in the day I went to the Hamden High School track and timed Brandon, my other son, while he ran three quarter mile splits in 2:28, 2:31 and 2:40.  Then he did a bit more running. 

THE RESULTS FROM THE RUN FOR THE PENGUINS 5K IN MYSTIC, CT YESTERDAY.

My son, Christian, ran this 5K with me!

Place    Name               City         Bib No Age Gend    Age Group                 Time        Pace  

       1    Nick Miller    Norwich  CT   447    20   M       1 20-29               17:49.0      5:45/M

       2    John Pajer     Leicester  MA  56    48   M       1 40-49               17:51.0      5:45/M

       3    Spyros Barres  Mystic  CT    490    48   M       2 40-49               18:00.0      5:48/M

       4    Kevin GallagherSalem  CT     233    32   M       1 30-39               18:47.0      6:04/M

       5    Evan Johnson   WillimanticCT 444    29   M       2 20-29               19:07.0      6:10/M

       6    Christopher Cain  Mystic  CT 440    52   M       1 50-59               19:11.0      6:11/M

       7    Liam Regula   East HamptonCT 321    16   M       1 14-19               19:14.0      6:12/M

       8    Frank Pearson Westerly  RI   455    25   M       3 20-29               19:24.0      6:15/M

       9    T J Dooling   Pawcatuck  CT  449    53   M       2 50-59               19:24.0      6:15/M

      10    Sean Crowley  Pawcatuck  CT  372    13   M       1  1-13               19:43.0      6:22/M

246    Christain Kearney Hamden  CT      535    13   M      32  1-13               31:57.0     10:18/M

247    Patrick Kearney   Hamden  CT      534    49   M      33 40-49               31:57.0     10:18/M

414    David Ainslie   rth Kingstown  RI 133    43   M      41 40-49               40:26.0     13:03/M

455    Kyle Pabst        Pawcatuck  CT   288    11   M      45  1-13               51:23.0     16:35/M

456    Michelle Phillips East Haddam  CT 240    38   F      46 30-39               51:23.0     16:35/M

457    Micayla Phillips  East Haddam  CT 241    14   F      16 14-19               52:25.0     16:55/M

458    Tim Allen         New Haven  CT   334    23   M      44 20-29               52:59.0     17:05/M

459    Rebecca Brown     New Haven  CT   335    22   F      93 20-29               53:00.0     17:06/M

Run For The Penguins 5K with Christian Overall Results

http://www.coolrunning.com/results/11/ct/Oct15_Runfor_set1.shtml

Run For The Penguins 5K with Christian Age Group Results

http://www.coolrunning.com/results/11/ct/Oct15_Runfor_set2.shtml

The below is a two week summary for week of 10/3/11 and 10/10/11. The scheduled workouts are in blue and the accomplished workouts are in red.

http://connect.garmin.com/activity/122744317

456C130

6.11 Marathon Pace Miles

6.11 Marathon Pace Miles Run done at 4:15pm.

Local Loops.

6.11 MP miles done @ 8:35/mile in 52:29 at 142 bpm for avg 82% MHR which is little less than midpoint MP HR intensity range.

Each split was progressively faster.

Something is different with the way this information is posting. In the past, when I right clicked, the paste option would not be visible. The only way to paste was to use the command CTRL V. And the data does not post correctly regardless of how the information is pasted (Paste Command or CTRL V). Is anyone else having a similar experience?

Also when I select "Edit" for previous posts, the data appears to be in HTML format. In the past, it initially appeared that way but then converted to text that could be edited. Now the data remains in HTML format.

It used to be that I could highlight text within this blog site and edit font size, color, etc. Now that function does not seem to be available. Is anyone having similar experiences?

On Thursday, 10/20/11, I have deleted and reentered this data as the blog editing option features are back in effect.  

http://connect.garmin.com/activity/123134446

457C131

6.01 Marathon Pace Miles done in Rocky Hill at 12:20pm @ 8:36/mile in 51:48 at 140 bpm (estimate) for 80% MHR.  The Heart Rate monitor inaccurate (Mile 6 done @ 8:17/mile for example and avg. HR id as 59.  Mile 5 has HR @ 118.  There was 316 elevation gain with this 6.01 mile run.  It may be good preparation course for Colchester Half Marathon or Manchester Road Race.  

Great to see that the blog features are back.  

http://connect.garmin.com/activity/123292698

458C132

7.64 MP Miles (8 seconds faster than MP)

7.64 miles done at 7:43am @ 8:27/mile in 1:04:36 @ 143 bpm which is 82% MHR.

7.64 miles can be considered Steady State Run (slightly less intense than Tempo Run).

Steady State Run 8:09-8:23/mile and about this done for the entire 7.64 miles. 

Split 2,3,6,7, and 8 shows HR avg obviously inaccurate.  Thus I adjusted those figures to reflect accurate HR avg (138, 141, 149, 151, 151 respectively). 

Mile 3, 4, and 5 avgs. 8:18/mile.  This is very close to Lactate Threshold range (7:48-8:09/mile).

The plan for today simply to run kind of fast and see what happens.

State Street Route.

http://connect.garmin.com/activity/123550429

459C133

10.01 Marathon Pace Miles

10.01 MP miles done @ 8:34/mile in 1:25:50 at 11:56am.  State Street Route.

I was going for 9:00/miles and @ 4.75 mile mark I notice I am at 8:45/mile overall.  So I decided to just go for Marathon Pace miles. 

The Heart Rate monitor is inaccurate and battery may need to be replaced.  At this point, I have a pretty good feel for the pace I am running and I believe I am within the appropriate Heart Rate intensity ranges for the various types of runs.  For example, I would guess I was within the 79-88% MHR intensity range for these Marathon Pace miles. 

http://connect.garmin.com/activity/123860244

460C134

10.27 Marathon Pace Miles

10.27 miles done at 12:13pm @ 8:33/mile in 1:27:29

Another Tempo Run.

The last five miles are within fifteen seconds of Tempo Pace I am striving for (7:48-8:09/mile).  Mile 6-10 has splits being 8:24/mile, 8:23/mile, 8:18 mile, 8:19/mile and 8:08 mile.