Middletown 5K Route. The 5K route sees me going up William Street again. I described the elevation in earlier report and thus again considering these HMP miles.
This was 3.06 miles done in 25:52 at 8:27 pace per mile. Weather cool to cold.
Splits: 8:30, 8:52, 8:02 and 7:23 for 0.06 miles.
I learned something recently. I can paste the Garmin run data link directly to this entry. The link is above. Interesting though is that I can see data for earlier runs by hitting "Previous" button. Great feature!
Another garmin feature that I just learned about: When I press "Player," the player plays out the runner running the route while a vertical bar goes along the elevation profile. Also I can put the cursor over the elevation chart and see the elevation, mile point in run and speed I was traveling during particular points selected. This is a handy feature. I just broke down the Colchester Half Marathon course and have noted the specific route points with high elevation over short distance (ten segments of the run totaling about 2.7 miles with 850 feet elevation. The course has total 1027 feet elevation. The question becomes how to best use this information to prepare for the 2/26/11 race.
Pearl Harbor Masters 5.2 Miles (5.2 Miles) 00:41:33, Place overall: 32, Place in age division: 8
Easy Miles
Marathon Pace Miles
Threshold Miles
VO2 Max Miles
Total Distance
0.00
0.00
5.20
0.00
5.20
319B148
1100
31st Pearl Harbor Masters 5.2 Mile Race
Bib Number 1235
Weather cool to cold. 5.2 miles at 7:59 pace per mile.
I set Garmin for 10 miler and stopped it at race conclusion at time of 41:33 for 8:10 pace as Garmin reported 5.08 miles.
The Official race result for the 5.2 mile race is 41:33...my exact time reported by Garmin. The official race result states I completed the race at 7:59 pace per mile.
I ran this race last year...is it 5:08 miles or 5.2 miles? Well the Garmin reported last year the race as being 5.17 miles. Well I must really have improved with running those tangents! Actually I am unclear on as to the discrepancy. To top it off, I stopped the watch but did not turn it off. Then I restarted it and it calculated some serious quick mile paces for the last 5 miles (of ten miles). And why wouldn't it? I was driving after all.
The dilemma: what do I go with...well I will stick with the official report...I will consider the race distance to be 5.2 miles. I believe it is a measured course. And the race is run by SNERRO (I would imagine they are on top of the distance).
So a good race. By the way, my pace last year was 8:04 per mile. So this is another PR...not much...5 seconds per mile, but it is something.
Splits: 7:33, 8:23, 8:10, 8:10, 8:43, and 7:05 pace for last 0.20. I had to calculate that out given the issues mentioned above. And it is about right because I ran the last 0.30 miles at a hard pace. I had analyzed the elevation profile from last year prior to running the race this year. 1.02 to 1.5 miles sees 120 feet elevation. And mile 4.6 to 4.88 sees 90 feet elevation. Which means I must run 4.88 to 5.2 at hard pace to make up for lost time. It does make a difference knowing the elevation of the race route...it allows me to have a strategy for the race and does not leave me wondering when the next hill is and for how long I will be running that hill. Other hills...but for only tenth of mile or so and only 40 feet...so not overly concerned with the smaller hills.
I placed 32/86 (0.37)
Race cost $15.00. Ran the race. Timed event. Received tee-shirt. And so much food following it was just amazing. Oh...and a keg. Did I mention that it was not a packed event...check out the results link. By the way, I came in 32d (8th for my division). But these runners know how to run (I am getting there). All and all, as I ran the race at 7:59 pace per mile..who can complain? I am still out of the 8s and into the 7s!!
At 1016 for 3.1 miles in 25:24 at 8:10 pace per mile. Raining and soaked following. (By the way the garmin data is two minutes off...finished the race and then I hit the stop button (but did not need to do that as the watch stopped itself after the race...what I actually did was restart the watch and lap 5 was a two minute lap. Time on in garmin is 27:24 with the two minute 5th lap.)
Splits: Mile 1 is 7:25 (a second off from matching my PR for the mile), and now the bad news Mile 2 is 8:52 (walked for first tenth of mile 2) and Mile 3 is 8:14 ending with 7:59 pace for last 0.11.
What happened? Why such a mediocre performance? Well I had about three strategies prepared. But when I began the watch, I opted for strategy 4 - was not a very good strategy. It was to go out fast. When I noticed I was at 6:58 pace or so at 0.40, I thought that was pretty good. I did wind up hitting the 7:25 pace for first mile. But I cannot sustain this pace for 3.11. By end 2d mile, I am at 8:08 pace per mile. Well I could have simply run easy 8 minute miles for the first two miles and chopped off 16 seconds from this time...again...selected incorrect strategy! Ultimately end the race with an 8:10 pace per mile.
Hi Allie, had mentioned to you earlier considering doing 7:55s for first 0.9 and then "surge" for last 0.10 to bring pace to 7:45 for the mile and repeat x3...well I did not go there this race. Still think that is a good strategy for the short 5K distance. But I am unsure how to run the next 5K. Going out fast is surely not the answer. I may yet try the above strategy. Also am considering simply attempting to keep the pace within the 7:15-7:45 range (and if run it in 7:45, the high end of the range...well still a PR!).
Ah, the lessons we learn...(I came in 408/1332). Official Results report 25:29 for 8:12 pace per mile.
26th Annual Christopher Martins Christmas Run for Children - December 12, 2010 Place First Name Last Name Age Sex Division Gun Time Net Time City/ State
1 Stephen Pretak 26 M M2029 16:08 16:08 New London CT
2 Daniel Shea 37 M M3039 16:23 16:22 New Haven CT
3 Justin Arnold 24 M M2029 16:28 16:28 New Haven CT
4 Matt Klein 16 M M1319 16:34 16:34 Trumbull CT
405 Phil Kenyon 55 M M5559 25:29 25:18 Canton CT
406 Mike Rowan 32 M M3039 25:29 24:59 Norwalk CT
407 Audrey Conklin 14 F F1319 25:30 25:12 Meriden CT
408 Patrick Kearney 48 M M4549 25:32 25:29 Hamden CT
409 Carissa Ekholm 26 F F2029 25:33 24:54 Putnam CT
410 Jim Klewicki 35 M M3039 25:35 25:18 New Haven CT
411 James Satagai 54 M M5054 25:35 25:24 Branford CT
1328 Benjamin Schmid-Tharnish 9 M M0012 50:40 49:19 New Haven CT
1329 Sue Tharnish 62 F F6064 50:41 49:18 Sandy Hook CT
1330 James McCormack 68 M M6569 51:03 49:35 West Haven CT
1331 Kevin Donovan 41 M M4044 51:03 49:35 Hamden CT
1332 John Discko 59 M M5559 52:18 51:39 Shelton CT
"It's for the Children"
Register now - Limited to 2,000 entries - register now the race is nearly full!
This race is a runner favorite and a great start to the Holiday Season! It is Connecticut's Best Post Race Party!
Sunday, December 12, 2010 10:00 am
Our Mission - We hope to make Christmas a little brighter for needy children in the New Haven area. by giving them not only a toy, but the message of love from friends and neighbors they have never met. Over the years, our race has given over 50,000 toys to children.
The Christopher Martins Christmas Run for Children 5K is run on a out and back course which runs along State St., Orange St. and the New Haven Green. View new course.
Entry Fee - Registration fees for this year's race are $15 in advance. Raceday entries will not be accepted. Participants can lower this entry fee to $5 if they donate a new unwrapped toy to the race. You can register online or print an entry form below. You can bring toys and applications to Christopher Martins or Trailblazer in New Haven or Branford.
The race will be run in snow or rain. Entry fees are nonrefundable.
Early Packet Pickup & Registration @ Trailblazer - new Save time and stress on race morning. Pickup your bib, chip and t-shirt (if purchased) before the race.
Trailblazer - 296 Elm St., New Haven Friday (December 10) and Saturday (December 11) - 11 a.m. - 6 p.m.
T-shirts - Long sleeve tech t-shirts with the logo above are available before the race for $15. A limited number of t-shirts may be available on race day for $18.
B Tag Timing - this year's race features "state of the art" B tag timing. Finish the race and you are done. No need to return a timing chip.
Awards - A $50 gift certificate to Trailblazer given to first overall male and female finishers. Awards given to the first three finishers in each of the following age groups (male and female): 12 and under, 13-19, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80+.
Volunteers - are needed. Please call 203-481-5933.
Directions:
From Hartford: Take I-91 heading South to Exit 4. Take a right off exit and first left onto State Street. Christopher Martins is 50 yards on the right.
From Stamford or New London: I-95 to I-91. Take Exit 3 (Trumbull Street) off of I-91. Take a right off exit onto Orange Street. Take a right at next light onto Humphrey Street. Take right at next light onto State Street. Christopher Martins is on the right in 100 yards.
Home: Boot and Oval Mile repeats at 1533. This is the first run for me after sixteen days off! NOW MARATHON TRAINING BEGINS. 6.22 done in 56:14 at 9:02 pace with 148 HR average which is 85% maximum HR range for MP miles.
Splits: 9:37/140, 9:21/145, 9:05/149, 8:57/152, 8:55/153, 8:51/154, 1:51/155 (0.22). In essence, a progressive run although I was not aiming for that. I just got better at running the snow covered (at parts) course.
There was a blizzard yesterday in New England. Power out from 1am Monday to 1am Tuesday. It was cold then...but I ran this run in shorts. I simply am not ready to start donning sweats. Snow on the ground during this run. This is okay because I opted to take it easy due to that and given had I had not run in 16 days. As it turned out, the mileage was MP miles. Left knee pain.
And now two weeks of base training and then 16 weeks of additional training for the upcoming 5/1/10 Marathon.
One goal: Run 40-55 miles weekly for next 18 weeks (except week 17 which is 32 miles).
Home: Boot and Oval route Mile repeats at 1311. Wanted to cut the run short...opted to do the scheduled 6.22. 6.22 done in 54:43 at 8:48 pace per mile with AHR of 155 for HMP Lactate Threshold Range miles. HR 89% of MHR.
Splits: 830/143, 833/154, 849/156, 853/157, 858/160, 910/161, 833/163 (0.22). So the pace per mile increases with each split...but also the Heart Rate. Not sure what to make of that yet.
Path clear today with much less snow. Little snow at the turns but clear for the most part. Left knee seems bit better. Will continue to monitor.
A good run. Done at HMP range. I thought given the splits that I was going at MP range. I do not monitor the HR while running. I monitor the splits. But mostly I listen to my breathing while running and can figure out the effort output.
5 miles done in 42:54 for 8:35 pace. No HR monitor. But am considering these Lactate Threshold miles as pace faster than yesterday and yesterday HR in Lactate threshold range.
Did 6 x 400s with equal rest. Warm up and Cool down. The splits for the 400s should have been in the 1:42-1:47 range. Ahhh...did them at average of 2:03. Will have to work on that. Speed sessions reserved for Tuesday. I have to run those quarters fifteen seconds faster...I better improve on that pace soon!!
I am running at my correct HR intensity for the various types of runs I am planning...yet my pace is off. Again, not sure what to make of that yet.
Splits: 1.24 at 8:33 pace. Then the 400s at (per mile pace) 725, 909, 821, 854, 812, 850, 822, 849, 831, 904, 813, 859. Then 0.76 at 843.
So Chicago Marathon pictures came in. I ordered two. They were expensive and I still am not sure if it was worth it. But at any rate, posted them to this site and Facebook. Took a while to figure out how to get the picture compressed to the required 400K for this site. And the scanner was not working so I had to hook that up to the netbook and reinstall software. But finally Pre moves aside and PRE becomes visible.
Lent eyeglasses and boot route done at 1251. 5 Recovery miles done in
48:26 at 9:40 pace with AHR being 139
at 80% MHR.
This was a Recovery run. Should be done at <76% MHR. Recovery
pace should be done at 10:00-10:30
pace.
I ran this at a slow and comfortable pace. A bit faster pace than
Recovery. My goal is to run my miles at the correct HR intensities.
Run easy when scheduled. This will allow my hard runs to not be
compromised.
Schedule (Using
Glover's Marathon training program for mileage - My
Intensity choices)
Monday
OFF
Tuesday
HMP
8:10
Wednesday
Speed
Varies
Thursday
MP
8:35
Friday
Recovery
10:00-10:30
Saturday
Long
9:00-10:00
Sunday
Easy
9:00-9:30
Total Mileage 40-55
wk.
I
have compared Glover’s data, charts and tables to McMillan’s
calculations. There is not a significant difference in the optimal
training paces for the various distances. Nor is there a significant
difference in the equivalent performances. Thus I will go with
McMillan. To go with Glover requires some work and calculating (checking
various charts/tables). McMillan Calculator is one entry…and the calculator
does all the work.
The
McMillan calculator will quickly arrive at optimal training paces and
equivalent performances for any race distance and time entered. Thus I
can quickly enter the new PR into the calculator and arrive at the revised
equivalent performances and optimal training paces for the various
distances. I did need to check and double check to make sure this was
reasonable…it is. I can use the McMillan calculator with confidence.
