PREFONTAINE

http://connect.garmin.com/activity/401872059

830E145 Canal Trail Bob U

Sat, Nov 9, 2013 8:06 AM

I took three weeks off from running.  That’s a long break.  Getting back to it now.  I ran the Canal Trail with Bob today and we did 10 miles at 8:34/mile AP in 1:25:46.  Basically a TEMPO run and so a QUALITY workout.  Good to know can knock this out coming off a three week break.  Next Tuesday: Intervals with Marc. 

http://connect.garmin.com/activity/403590965

831E146 HHS Track: Marc A

Tue, Nov 12, 2013 5:24 PM 

HHS Track with Marc tonight.  My workout: Planned was a mile warm up and 5x1000 (400 RI) and a mile cool down. 

What I did was a mile warm up and 2x1000 + 2x800 + 1x400 (all with 2:00 RI) and a mile cool down. 

I did not think I did so well while running the workbout portions.  When I uploaded the data, turns out, I was on pace for 7:26/mile for all but the fourth workbout portion of 800 meters which was 7:42/mile (The fifth workbout 400 was done at 7:15/mile.).   

So got 4K done vs 5K. 

GARMIN – liking that I don’t necessarily have to check the splits while doing the workout – can check it out when get home. 

Good that I scheduled this run with Marc ahead of time.  It was cold tonight and I would have skipped it if I was not scheduled to run it with someone. 

http://connect.garmin.com/activity/404972816

832E147 Canal Trail Bob U

Sat, Nov 16, 2013 7:59 AM

I ran the Canal Trail with Bob today and the plan was to do 8 miles @ 8:21/mile pace.  Wasn’t feeling it today so at the 2 mile mark I told him to run ahead so he could stay on pace.  I ended up doing 8.13 miles at 8:45/mile AP.  My splits were 8:35, 8:24, 9:19, 8:21, 9:24, 8:32, 9:03 and 8:25.  Last 0.13 at 8:24/mile pace.  Off by 32 seconds total for five splits.  Three of the miles (3, 5 and 7) had me taking a 1:00 walk break and fluid and thus 9:19, 9:24 and 9:03 splits. 

It’s all good.  Some days on my game.  Some days not.  Even though I was off my pace, I will consider this a Quality Workout.  I may run tomorrow and am thinking of doing

1 mile warm-up

+ 2-3 x 2 miles at 7:41/mile pace +

1 mile cool down.

And how did Bob do?  He did the workout as scheduled getting the miles done at 8:21/mile pace or better…maybe 8:17s…I’m not sure.  So he should do well for the Hot Coco run next Saturday.  His job then is to break 23:30 and get the 5K done at 7:35/mile pace or better!!!  If you are reading this Bob, hope it’s okay I wrote that. 

AGAIN, having a running partner saves the day…because I am in total slack mode and would not have run (or at least not run at 8am) today if the run was not scheduled!

http://connect.garmin.com/activity/409791654

833E148 Hot Coco 5K Cheshire

Sat, Nov 23, 2013 10:14 AM

10/12/13 through 11/28/13:

10/12/13: Hartford Marathon in 3:59:43

10/19/13: Run for the Penguins 5K in 26:19 (pacing someone)

11/9/13: 10 miles

11/12/13: 5.10 miles

11/16/13: 8.13 miles

11/23/13: Hot Coco 5K in 25:51

11/28/13: Manchester Road Race (4.75 miles) in 39:46

During the six weeks preceding the Hot Coco 5K (10/13-11/22), there were only four runs for a total of 26 miles.  The Hot Coco 25:51 result and this being 2:21 off my Personal Record for the distance not surprising given the lacking runs.  

HOT COCO 5K

                      Cheshire, CT  November 23, 2013

                     Timing by: superracesystems.com 

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

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

 1   1   623 Zybowski               Krysztof     38 M   M3039   16:30  5:19 

 2   1   838 Lindamood              Bryce        42 M   M4049   16:42  5:23 

 3   1   587 Norstrom               Alex         17 M   M1319   16:51  5:26 

 4   1   585 Clayton                Steven       24 M   M2029   16:56  5:27 

 5   2   827 Turner                 Ian          36 M   M3039   17:02  5:29 

66  15   533 Urban                  Conner       16 M   M1319   21:59  7:05 

101 18   532 Urban                  Bob          42 M   M4049   23:38  7:37 

189 22   886 Kearney                Patrick      51 M   M5059   25:51  8:20 

646 95   186 Barretta               Marge        47 F   F4049   40:24 13:01 

748 46   503 Weed                   Pamela       56 F   F5059 1:00:45 19:34 

749 47   292 Iannone                Judy         58 F   F5059 1:00:49 19:35 

750  1   502 Christoff              Barbara      84 M   M8099 1:00:49 19:35 

751      641                                                                

752      226        

COCO KIDS RUN

                  Cheshire,CT  November 20, 2010 10:00 AM

                     Timing by: superracesystems.com 

                                  KIDS RUN

Place Name                  No.   Age Sex City            St Time    

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

    1 Wade Fowler             810  12 M   Cheshire        CT    3:19 

    2 Chris Likorama          752  11 M   Cheshire        CT    3:31 

   47 Hannah Levine           822   5 F   Cheshire        CT    5:30 

   64 Marco Gabriele          745   8 M   Prospect        CT    7:26 

   65 Mikartny Hart           829   3 F   West Hartford   CT    7:29 

http://connect.garmin.com/activity/409791640

834E149 Manchester Road Race

Thu, Nov 28, 2013 10:00 AM

During the six weeks preceding the Hot Coco 5K (10/13-11/22), there were only four runs for a total of 26 miles.  The Hot Coco 25:51 result and this being 2:21 of my Personal Record for the distance not surprising given the lacking runs. 

No running post Hot Coco.  Week after Hot Coco ran the Manchester Road Race today and again a poor result from a racing perspective.  But I wasn’t racing.  Just out for run really with 15,000 other runners.  I know I have not put in the training to do well for the last two races – of even for Christopher Martin’s 5K in one week. 

All this does not matter.  I made huge gains throughout this year (February, April, August, September, and October see amazing results across the 5K, Half Marathon and Marathon distance.  The Ultra in April at 31 miles not included as was not an impressive race outcome from a pacing perspective). 

My Manchester Road Race results for the past five years.  Of note is that for the three years 2010-2012, the range for finish time is 36:57-37:23 which shows high consistency across those three years (26 second spread)

2013 in 39:46

2012 in 37:09

2011 in 36:57

2010 in 37:23

2009 in 39:06