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.
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