PREFONTAINE

http://connect.garmin.com/activity/411507139

835E150 State to Tpke and Back

Mon, Dec 2, 2013 11:23 AM

The plan was to do a 10 miler @ 10:00/mile pace in 1:40.  Got the miles done in 1:36:20 @ 9:37/mile AP.  This was a training run for the Ultra distance and I need to work on running slower.  Not in order: I hit 9:30, 9:35, 9:36, 9:40, 9:40, 9:42, 9:47, 9:53, 9:54, and the last split at 8:59.  I did the last split faster on purpose.  Throwing out the faster last split, I ran the first nine miles at 9:43/mile pace.  Need to focus on keeping it at 10:00/mile.  Running faster than 10:00 miles is feasible – but I think it will not be sustainable for the fifty mile distance.  The Ultra is in late April.  Not formally starting a training regime for the Ultra yet.  Kind of a test run. 

http://connect.garmin.com/activity/413628038

836E151 RHLL

Wed, Dec 4, 2013 2:29 PM 

http://connect.garmin.com/activity/413628012

837E152 Christopher Martin's 5K

Sun, Dec 8, 2013 10:21 AM

I chilled out with the running during Oct and November.  Planning to pick it up in December and begin serious training in January.  During Oct, I ran three training runs and two races (Hartford Marathon and a Mystic Penguin 5K).  During Nov, again, only three training runs and two races then as well (Hot Coco 5K and MRR Thanksgiving Day 4.75 mile run).  Did a couple training runs in Dec so far and just ran Christopher Martin’s 5K in 24:39 @ 7:53/mile AP (3.13 miles per Garmin so Official may be slower pace).  This is 1:09 away from my best 5K time of 23:30.  It’s all good.  I am not in training mode right now.  To get this result off of these minimal miles is great.

Six great races this year!!! 

Colchester Half Marathon in February done at 8:19/mile AP and I beat an opponent for the first time that I have gone head to head with for sixteen races up to that point. This result on a course that is known as “A Beast of a Course” due to the significant elevation.

Cheshire Half Marathon in April and at 8:20/mile AP.  What makes this significant is that I did this well at Cheshire when the week before I finished a 31 mile race.

August 5K where I am two seconds away from a PR.

Another 5K the following week where I set a Personal Record by 28 seconds for the distance finishing it in 23:30 @ 7:35/mile AP.

September: The Gulf Beach Half Marathon where I get it done at 1:47:01 at 8:10/mile AP.  (7 seconds away from a PR). 

The October 12th Hartford Marathon done in 3:59.  Best for the distance is 3:54 at 8:56/mile AP.  Why significant when I am 5 minutes away from my best time – because I achieved this result off 5K training.  No long runs at all!! I averaged 13.5 miles a week for the sixteen weeks preceding this Marathon.  This is not training appropriate for the Marathon distance.  BUT – THE MINIMAL MILES AND HIGH INTENSITY WORKOUTS FROM THE SPEEDWORK CARRIES OVER TO THIS MARATHON DISTANCE AS IT DOES FOR THE GULF BEACH HALF MARATHON MENTIONED ABOVE!!  This is important information to consider for future training schedules.

2013 Christopher Martin 5K Run For The Children

              Sun Dec 8, 2013 | Timing & Live Results by Platt Systems @ plattsys.com

                Christopher Martin Restaurant -New Haven, CT - Cloudy || 32 degrees

                    ************************************************************* 

                                       OVERALL RACE RESULTS

                    *************************************************************                     

                     Overall Male : David Demres    Overall Female: Carrie Corbett

OVERALL                                                                GUN      NET           DIVISION 

PLC    Name                         A/S  DIV    CITY                   TIME     TIME   PACE   PLC/TOT  BIB 

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

  1    David Demres                 24M M2024 New Haven CT             15:47    15:47   5:04     1/28    1097 

  2    Timothy Milenkevich          31M M3034 Ansonia CT               15:51    15:51   5:06     1/127   1566 

  3    Tom Holowka                  28M M2529 New Haven CT             16:17    16:17   5:14     1/112   1203 

  4    Bryce Lindamood              42M M4044 Hamden CT                16:30    16:30   5:18     1/139   1645

  269  Marc Audet                   54M M5054 Hamden CT                23:08    22:55   7:26    27/112   1951

  436  Stephen Kearney              32M M3034 Hamdenh CT               24:49    24:49   7:59    44/127   509  

  437  Patrick Kearney              51M M5054 Hamden CT                24:49    24:41   7:59    38/112   854

  1780 Nicholas Martin              34M M3034 Hamden CT                40:40    39:48  13:05   122/127   1020

838E153. 

Treadmill. Was cold outside so I figured I woud ruon on the TM. Got the 5 miles done at 8:57/mile AP.

839E154

Treadmill again. Cold again. Was not planning running outside anyway.  Thought I would try the TM again. not a big TM fan. But enjoying running in warmth. Just getting in some easy miles. Got the six miles done at 10:00/mile AP.

http://connect.garmin.com/activity/415711946

840E155 Canal Trail to New Haven Bob

Sat, Dec 14, 2013 7:09 AM

I ran the Canal Trail, from Hamden to New Haven and back, with Bob today for 10.26 miles @ 9:02/mile AP (MP+30 seconds). AP was 9:02/mile and we were going for 9:15s.  Light snow and a little ice in some areas.  I was not monitoring pace and just going by feel.  A good workout.

First split 9:25.  Split 2-4 at 8:50-9:03.  5th split 8:36.  Mile 6-10 at 8:54-9:09.  These splits are pretty tight.    

Took a page out of Margie’s handbook earlier this week and got a Wednesday 5 miler done @ 8:57/mile on the Treadmill and a Thursday 6 miler done at 10:00/mile AP on the treadmill.

Not a huge Treadmill fan.  But not a huge fan of the cold either.  Figured I’d give the treadmill another shot. 

Today’s temperature while running outside:

Weather

21°

Feels like 11°

9 mph NNE wind

Humidity 79%

http://connect.garmin.com/activity/416075710

841E156 LL

Sun, Dec 15, 2013 10:57 AM

Ran 5.12 miles @ 9:40/mile AP.  I was going for 10:00 miles.  The first couple splits on pace for the most part at 10:13 and 9:58.  I picked up the pace after that as I got more comfortable with the snow/slush hitting the last three splits at 9:16-9:30/mile. 

BUT…I need to once in a while practice getting a series of miles done at 10:00/mile pace! 

Current plan: Get base miles in for the month of December.  January through April will see Intervals on Tuesday (not track – I identified street routes as substitutes for track), Tempo runs on Thursday and Longs on Saturday or Sunday with some Back to Back (B2B) Longs on some weekends to get accustomed to running on tired legs. 

May at some point do 20-10-20 to get 50 miles in over three day course.  We’ll see. 

842E157

TM. Snowing. Staying consistent. Week #1 Dec x 3 Runs. Week #2 Dec x 4 Runs.  Week number 3 Dec x1 Run thus far.  So far, 51 Miles for the month.  Just Building Base Mileage and taking it easy.  

Got six miles in today at 10:00/mile AP

843E158

TM. Was easier getting on the TM today versus going outside although it was cool enough to go outside I suppose and not too cold. Took it easy today and got six miles done at 10:00/mile AP. I am tring to figure out how Fitness will be impacted with a combination of TM running and running on the streets.  

Working out how I am going to train for the Colchester Half Marathon in February - last Saturday and the upcoming Ultra for late April.  I know I need to get some slow 10:00/miles in there...but am not willing to have all the miles be slow.  Figuring I need speed, endurance and some Long runs (with some of the Long run miles being 10:00/mile pace - but not all).  Have a few ideas how to manage that.

http://connect.garmin.com/activity/417986151

844E159 Canal Trail Bob

Sat, Dec 21, 2013 7:05 AM

I ran the Canal Trail with Bob today from Hamden to New Haven and back.  The first four and last four miles were snow and ice making the terrain more like trail running than anything else and thus pace slowed.  Although the 12.78 miles were done at AP of 9:34/mile in 2:02:19, likely the effort was more like 9:10/mile.  The middle splits (non snow/ice) were 8:49, 9:10, 9:04, 9:12 and 9:22. 

Anyway, different type of workout.  Clearly working different muscles.  Came close to falling four times.  Fell once – pitched self toward snow and landed left shoulder there.  Scraped right knee.  Good.  Got the fall out of the way and likely won’t be six months or so before that happens again. 

http://connect.garmin.com/activity/418473677

845E160 LL

Sun, Dec 22, 2013 10:19 AM 

Ran 5K at 9:27/mile AP. Just taking it easy. 

http://connect.garmin.com/activity/423057333

Thu, Dec 26, 2013 11:41 AM

Ran 6.11 miles at MP + 5 seconds pace per mile.