PREFONTAINE

http://connect.garmin.com/activity/126111485

http://connect.garmin.com/activity/126113068

467C141(A)

467C141(B)

I ran a Recovery Run with Bryan today at the Hamden High School Track.  The Garmin Watch was not charged and cut out at 0.29 miles.  Thus 467C141(A) is the 0.29 miles and 467C141(B) is the manual activity entered to Garmin Connect for the 5.71 miles not registered on the watch. 

We ran for an hour. 

Given that the four previous runs done on Wednesdays with Bryan were 6 milers and change and the paces were 10:10/mile, 9:44/mile, 9:37/mile and 9:58/mile for the four runs, the average pace is 9:53 mile.

Thus six miles done tonight @ 9:53/mile.  Perhaps faster because pancake flat course…but being considered a Recovery run nonetheless.  

The reason the track was chosen was that the Canal Trail is dark – and as mentioned in previous report, littered with fallen trees, branches, etc. due to the storm. 

http://connect.garmin.com/activity/126471722

468C142

At 6:37pm I ran 6.40 miles @ 8:48/mile in 56:17 done on State Street.

Ran a 2.01 mile warm up @ 9:01/mile

I ran 3x1600s with 2:00 Recovery with the 1600s goal being 7:58/mile. 

I ran the 1600s @ 7:57/mile, 7:51/mile and 7:56/mile. 

The Cool Down was 0.87 miles @ 9:45/mile.

Active was 5.87 miles in 50:17 and Rest was 0.52 miles in 6:00.

Thus changing goal pace for the 3x1600 Cruise Interval Miles from 7:38-7:48/mile to 7:58/mile was a good decision.  I ran the 1600s at better than Goal Pace.

http://connect.garmin.com/activity/126690845

469C143

I ran the scheduled 4.01 miles @ 4:29 pm in 37:37 for 9:22/mile.

10x100s with 1:00 Rest.  Active is 3.16 miles in 27:37 and Rest is 0.85 miles in 10:00.

Warm Up is 2.07 miles @ 9:12/mile.

Cool Down is 0.47 miles @ 10:02/mile.

The 100s were done @ 6:12/mile (Goal was 6:00-6:39/mile).

http://connect.garmin.com/activity/127044251

470C144

At 4:15pm: 5 Marathon Pace Miles and 5.50 Easy miles.

10.50 Miles done @ 8:55/mile in 1:33:32.

State Street Route.

I ran Mile 3-7 @ 8:35/mile average pace for the five Marathon Pace Miles.

The first two miles a warm up and the last 3.5 miles a cool down. 

So I sandwiched the Marathon Pace Miles.

The initial plan had been to do Marathon Pace miles at the tail end of the run.  I cramped a quarter mile into the run and was considering just doing the entire run at Easy Pace.  When I noticed the 8:47 mile 3 split, I decided to go for Marathon Pace miles.  Strung together five of those and decided to just take it easy for the rest of the run.  Really though, I ran too soon after eating.

http://connect.garmin.com/activity/127262902

471C145

I ran 2 Lactate Threshold miles and 3.01 Easy Miles.

At 4:01pm, I ran 5.01 miles which were done @ 8:40/mile in 43:26.

A 2 mile warm up and one mile cool down at average of 8:57/mile.

The two Lactate Threshold miles done at 8:14/mile (goal 8:19/mile).

The goal for the next Lactate Threshold Run would be to run 3-4 miles during the Lactate Threshold portion of the run @ 8:14/mile. 

But if too much effort to accomplish…can do the 8:19s.  You must try to run the 3-4 Lactate Threshold miles at a pace you can hold for the goal distance. 

http://connect.garmin.com/activity/127980733

472C146

3 Easy and 3.24 Recovery Miles

Hamden High School Track with Bryan

At 6:30pm: 6.24 Miles done in 1:02:05 @ 9:57/mile.

http://connect.garmin.com/activity/127980727

473C147

6.04 Miles done at 12:40pm at the Hamden High School Track in 51:00 for 8:26/mile.

A warm-up of 2.02 miles @ 8:35/mile

3x1600 @ 8:00/mile with 2:00 recovery at 10:03/mile for 0.59 miles.

Cool-Down of 0.43 miles @ 8:38/mile.

http://connect.garmin.com/activity/128247641

474C148

I ran 1 Marathon Pace Mile and 9.03 Easy Miles.

At 3:35pm, 10.03 miles done at 9:09/mile in 1:31:47.

Route: State Street in Hamden-New Haven-Hamden-North Haven-Hamden.

http://connect.garmin.com/activity/128533791

475C149

10 Miles at Easy Pace

At 11:29am, I ran 10 miles @ 9:28/mile in 1:34:46.

My aim was to run consistent miles @ 9:30/mile.

I was online yesterday and visited the New York Road Runners Coaches Resources webpage.  There was a “Running Rewards” video.  The purpose of the exercise was to help runners to monitor speed and run at their target pace.

You start with 100 points.  For every second above or below target pace, you deduct one point.  I scored 83 points.  Thus a 17 point deduction which indicates I was off my 9:30/mile pace for the ten miler by 1.7 seconds for each mile.  This shows high consistency. 

The last three miles had strong (STRONG) head winds!  So I needed to do a couple pick-ups at various points.  The mile 9 split had me going faster than 9:30/mile and so I slowed down.  At various points throughout the run, depending on the wind, terrain I slowed down and sped up accordingly.

Observation: I have been running most of my Easy miles @ 9:00 mile (McMillan has Easy as 9:05-9:35/mile, Jack Daniels has Easy pace as 9:48/mile.  Glover I think has it around what McMillan has it at from what I recall).  BUT, I have been running at more intense end of Easy.  I think however 9:30/mile may be what I should stick with.  I can do the 9:00/miles.  Easy runs and Recovery runs should be done at the correct intensities (even if it is ungodly slow) from what I have been reading such that the quality workouts that follow are not compromised.  This 9:30/mile pace for the ten miler today was nowhere near as intense as the 9:09/mile pace for the ten miler yesterday. 

I have to think about this a bit.  I have been attempting to identify my best paces for the various types of runs.  It may very well be that my Easy pace of 9:00/mile was too hard - again, not that I could not put the splits together...but that it left me more drained such that the more intense workouts are not done as intensely as they could be!  All workouts need not be at top end.

Acorn mentioned reading "Daniels’ Running Formula," I purchased the same book.  Read through it quickly.  The second read is proving very interesting! One read of that book does not do justice. 

http://connect.garmin.com/activity/129705159

476C150

Hot Coco 5K, Cheshire CT

Bib Number 17263

A PR!!!   5K run in 23:58 for 7:43 pace per mile.

I ran this 5K at 10:01am.  The 3.11 miles was run at 7:39 pace per mile in 23:47. 

The Official Results has the time as 23:58 for 7:43 pace per mile.  I came in 101 out of 570 (Top 18%).  Of course I will go with the official results. 

My previous 5K PR (December 2009) was 24:31 for 7:53 pace per mile. 

Thus I took 33 seconds off of my 5K time!

I have B.L. to thank for this.  He is the person who suggested I run 30-40 miles per week with the suggested 35-37-40-33 miles for week 1-4 and repeat for weeks 5-8.  He also suggested the quality workouts I have been doing (tempo, Cruise Intervals for the mile, 10 mile long runs, and the 10x100s).  And he suggested I consider 5Ks and 5 Milers as  Fall races.  I am in Week 7 now.  I am planning minor adjustments for Week 9-12 (bring mileage to 35-45 miles per week, do 10x200s versus 10x100s, adjust paces for various workouts based on proven improved fitness).

Right now, I am simply working on CONSISTENCY with putting in the miles along with some quality workouts.

THE RESULTS

http://www.jbsports-results.com/index.php?lastname=&sex=-----&bibnum=&firstname=&place=&age=&eventname=Hot+COCO+5K&date=2011&distance=&location=-----&limit=&sort_by_1=-----&sort_by_2=-----&ascdesc=-----&per_page=50&search=yes

THE SPLITS

477C151

Wallingford Turkey Trot 5 Mile Race

Another PR! 

Official Report will have time as 39:15 for 7:51 pace per mile.

PR from last year was 39:42 at 7:56 pace per mile.

PR by 27 seconds for the 5 Miler.

I did not run the scheduled 40 miles this week. 

Today ends Week 7.  It is the only week where I did not run the scheduled mileage.

I only did the 5K race yesterday and this 5 Miler race today (Week 7 Total 8.11 miles).

These two races can be considered Quality workouts (Jack Daniels).

I am hoping I did not compromise the schedule.  I typically take time off before a race.  I had done a ten miler Saturday and a ten miler Sunday.  In addition, on Monday sore from raking and bagging 19 bags of leaves.  I don’t think I tend to make excuses.  Even if I was not sore, I would have taken time off due to the planned races.

BUT WHAT DO OTHER PEOPLE DO PRIOR TO RACES?  TAKE ANY TIME OFF?  HOW MUCH TIME? My concerns is always that the planned schedule is compromised when time is taken off.  But to run during days prior to a race risks poor race performance.  I really am unclear on this.  At any rate, my current perception is that I am more apt to PR for Manchester Road Race on Thursday by not running prior to that race.

NOTE: Jack Daniels reports no loss of fitness with 5 days off.  He encourages time off periodically.  Thanks Jack Daniels.  Really folks: “Daniels’ Running Formula” is a great book.  Thanks again ACorn for recommending. 

I plan to run the scheduled 33 Miles next week…I have a Thursday race planned…so most of the miles (if not all) will come Thursday-Sunday. 

What would be awesome is if I PR for the Manchester Road Race.  This would mean three Race Distance PRs in 5 days (5K, 5 Miles, 4.75 Miles).

Of note, my best event is the 20K and Half Marathon distance.  I never really trained specifically for the 5K distance.  And I get faster typically 3-5 miles into an event.  With these shorter distances, one has to run fast up front – a totally different kind of race.  With the Half Marathon or Marathon distance, you can let the pace come to you.  With the smaller distances – that luxury simply is not present.  You can not afford to wait to get into a groove.  You have to get on pace quickly.  Thus I am altering the way I run these shorter distances. 

GUESS WHAT: I would have won a TROPHY if I were one year older.  So as Allie entered a new age group category recently…I do the same October of next year.  I am finding it hard to believe that I could actually walk away with a TROPHY!  Now you must know I have to race this Turkey Trot next year.  Walking away with Medals for the larger races is nice - but everyone gets those.  Now a TROPHY, well that really is saying something.  Ah really I don't know what it is saying...maybe just a small race...but still.  A TROPHY.  I am talking about a TROPHY in Wallingford.  (Spinoff on a Prefontaine video I saw about Gold in Munich...sorry for putting you through that...having some fun).

By the way, I ran this race with my sister.  She ran a PR for the 5 miler.  It was her first 5 Miler Race.  She ran it in 1:01:15.  I believe she has run these miles faster than any previous miles.  Very impressive job.  And no walk breaks.  She is improving. 

http://connect.garmin.com/activity/130026704

THE SPLITS

478C152

The Manchester Road Race.  I PRd for the race by running 4.748 Miles in 37:27 for 7:47 pace per mile.  My third PR in five days.  Monday of next week begins Week 9 of Training.

Robin, I beat you by two seconds!  GUN TIME.  Net Time has you beating me by Eleven seconds. 

                           MANCHESTER ROAD RACE

         Nov. 24, 2011         4.748 Miles         Manchester, CT

    ChronoTrack Timing By: Granite State Race Services    www.gsrs.com

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

                     OVERALL RESULTS IN NETTIME ORDER

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

Place Div /Tot  Div   Guntime Nettime Pace  Name                   Ag S Race# City/state              Nat 

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

    1    1/1523 M1929   21:33   21:33  4:33 Brian Olinger          28 M    21 Westerville OH          USA 

    2    2/1523 M1929   21:39   21:39  4:34 Landon Peacock         24 M    17 Blowing Rock NC         USA 

    3    3/1523 M1929   21:41   21:41  4:34 Andrew Carlson         29 M    19 Eagan MN                USA 

    4    1/1176 M3039   21:43   21:43  4:35 Matt Gabrielson        33 M     7 Saint Louis Park MN     USA 

 1740   13/596  F4549   37:29   36:46  7:45 Robin Beauregard       45 F  4604 Hebron CT               USA 

 1792  148/716  M4549   37:27   36:57  7:47 Patrick Kearney        49 M  3444 Hamden CT     

13467 1243/1243 F3039 1:54:12 1:54:11 24:03 Laurie Nagy            31 F  9023 Colchester CT 

http://connect.garmin.com/activity/131251416

479C153

8.39 Easy miles at 9:30/mile in 1:19:46. State Street route.

“Running Rewards” Score is 89.  At 0.30 miles I look at the watch and notice running 8:15/mile while going for 9:30/mile.  The point of this run is to do it at Easy 9:30/mile pace so that energy is conserved for workouts to come and to recover from the three recent races.  Do not deviate.  I slowed down and did the correct scheduled workout.

http://connect.garmin.com/activity/131251391

480C154

10.01 Easy Miles at 9:29/mile in 1:35:00. State Street Route

“Running Rewards” Score 88.

Another Easy Run.  Have ten scheduled for tomorrow as well.  I figure this will be my third week during the past 8 weeks where two back to back 10 milers done on Saturday and Sunday.  It is manageable. 

http://connect.garmin.com/activity/131397567

481C155

10.01 Easy miles done at 1:06 pm in 1:39:52 at 9:59/mile (newly revised Easy goal pace).

State Street Route.

“Running Rewards” score is 94.  I decided to run at Easy pace of 9:59/mile which is correct intensity for VDOT 41. 

I had recently changed my Easy pace from 9:00 to 9:30.  But even 9:30 is too fast as that is Easy Pace for VDOT 43.66. 

My initial resistance to changing the VDOT from 9:00 to 9:30 and then to 9:59 pace: it seems too slow.

My thinking now: It is not too slow.  Just train at VDOT 41 values across the board.  Daniels knows what he is talking about.  His other training intensities are accurate.  Easy runs are not meant to be “Quality” workouts.  Besides, you will get to 9:30/mile pace for Easy runs soon enough as your VDOT increases.

http://connect.garmin.com/activity/132404291

482C156

6.03 Easy Miles in 1:01:24 at 10:11/mile

Hamden HS Track with Bryan at5:55pm.