PREFONTAINE

Second time running the Colchester Half Marathon.  Done at a 9:07 pace per mile.

http://www.runningmap.com/?id=235480

The Colchester Half Marathon course link is above.

TEST DOCUMENT.

I ran the Chicago Marathon.  Average Heart Rate was 154 bpm which is 89% maximum heart rate.  Marathon Pace Heart rate range is 79-88%.  Thus I ran the race at above MP heart rate range.  Excellent.  This indicates I truly applied myself to running this Race.

Done at a 9:20 pace per mile.  Pretty decent time given my Marathon PR is 4:03:42 for 9:18 pace per mile.  65 seconds off from my PR!!!  And I doubt I ran my PR marathon at 154bpm.  Heat may have factored into the elevated HR and diminished pace...but there was plenty of gatorade and water on the course.  And I still had Gatorade in the Camel Bak at the race conclusion.  I ran and conditions went from code green to yellow and conditions were at Red at the time of my finishing the Marathon.  The winner of the race at the time of his winning saw the temp at 76 degrees I believe.  I think I was running with temp in the 80s but am not sure. 

So I am satisfied with this race result.  But it would have been great if I actually PRd!  Of course I ran more than the 26.2.  My Garmin reported completing 26.2 but I still had about a third of a mile to go...Gamin reports my finishing the race in 4:00:44. It is not that the Garmin is inaccurate...it is simply I do not take the most direct route from start to finish (weaving, not cutting the corners as efficiently, water stops, etc).  So next time I run a race, I will simply set the Garmin for a mile longer than the race distance so that I can get an accurate read on the finishing time by starting the watch at the start line and stopping the watch at the finish line.  

If anyone out there ran Chicago, let me know what you thought of the race.

 http://results.active.com/pages/oneResult.jsp?pID=94954866&rsID=102280

Patrick Kearney #7425

Age: 47 Gender: M

Week total: 26.22

Month total: 32.22

Year total: 940.73

	Event Name & Course		State	Date	Plc A	Plc G	Plc O	Pace	Final
		Niantic Bay Half Marathon & 5K 2010 - Run-Half-Marathon	CT	9/26/10	19/0	146/0	199/543	8:20	1:49:14
		New Haven Road Race 20k and 5k 2010 - Run - 20k	CT	9/6/10	110/0	686/0	908/2288	8:14	1:42:25
		29th Annual Stratton Faxon Fairfield Half Marathon 2010 - Run Half Marathon	CT	6/27/10	95/0	633/0	954/2834	9:04	1:58:50
		Providence Marathon 2010 - Cox Rhode Races 2010 - Run-Marathon	RI	5/2/10	49/0	363/0	499/963	9:50	4:17:43
		Stratton Faxon Danbury 1/2 Marathon 2010 - Run Half Marathon	CT	4/11/10	30/0	170/0	218/689	8:17	1:48:33
		Wplr Shamrock & Roll 5k Run 2010	CT	3/7/10	44/0	350/0	453/1832	8:01	24:55
		Colchester Half Marathon 2010	CT	2/27/10	29/0	177/0	227/370	9:07	1:59:36
		Chilly Chilli Run	CT	1/1/10	17/0	86/0	113/332	8:08	25:17
		25th Annual Christopher Martins 5K 2009	CT	12/13/09	45/0	330/0	403/1607	7:53	24:31
		Pearl Harbor Masters 5.2Mi 2009	CT	12/6/09	5/0	40/0	44/90	8:04	41:57
		73rd Annual Manchester Road Race 2009	CT	11/26/09	222/0	1901/0	2338/12054	8:14	39:06
		Marine Corps Marathon & 10K 2009 - Run- Marathon	DC	10/25/09	478/0	4069/0	5327/21406	9:18	4:03:42
		ING Hartford Maraton & Half Marathon 2009 - RUN-MARATHON	CT	10/10/09	141/0	903/0	1287/2233	10:00	4:22:10
		Niantic Bay Half Marathon 2009 - Run -Half Marathon	CT	9/27/09	23/0	130/0	169/510	8:09	1:46:54
		Stratton Faxon New Haven Road Race 2009 - Run 20K	CT	9/7/09	113/0	667/0	871/2319	8:07	1:41:00
		Citizen's Bank Not Your Typical 5K 2009	CT	7/15/09	29/0	192/0	253/476	8:37	26:47
		Independence Day 5000 2009	CT	7/4/09	20/0	200/0	261/554	8:25	26:12
		Fairfield Road Race Half And 5K 2009 - Run Half Marathon	CT	6/28/09	107/0	730/0	1076/2596	9:02	1:58:31
		Marine Corps Historic Half 2009	VA	5/17/09	152/0	1194/0	1588/4950	9:11	2:00:29
		Colchester Half Marathon 2009	CT	2/28/09	34/0	194/0	276/306	10:19	2:15:17

Current Half Marathon PR is 1:46:54

Training paces for various distances below. Of note, it is stated that you should not train at over or under equivalent paces for various distances. 

Periodically race to reassess appropriate training paces for various distances.

VO2 Max

1:46:54 HM (8:10) = VO2 Max 7:27

1:39:34 HM (7:36) = VO2 Max 6:56

Let VO2 Max be 7:20

Per AM, VO2 Max is 93-95% HRM

LT

1:46:54 HM (8:10) = 8:10 LT

1:39:34 HM (7:36) = 7:36 LT

Let LT be 7:50

Per AM, LT should be 82-91% HRM

MP

1:46:54 HM (8:10) = 8:37 MP

1:39:34 HM (7:36) = 8:01 MP

Let MP be 8:20

Per AM, MP should be 79-88% HRM

Long

1:46:54 HM (8:10) = LR 9:07-10:07

1:39:34 HM (7:36) = LR 8:31-9:31

Let LR be 8:30-9:30

Per AM, LR should be 74-84% HRM.

GA

Let GA be 9:07-10:07

Per AM, GA should be 70-81% HRM

Recovery

1:46:54 HM (8:10) = R 10:07-10:37

1:39:34 HM (7:36) = R 9:31-10:01

Let R be 9:30-10:00

Per AM, R should be <76% HRM

1:46:54 HM (8:10) = 6:40 Mile

1:39:34 HM (7:36) = 6:13 Mile

GOALS:

Achieve 6:40 Mile (Current PR mile is 7:24)

Achieve 5K at 7:25 pace per mile (Current PR is 7:53 per mile)

Achieve HM at 7:53 pace per mile (Current PR is 8:09 pace per mile)

Achieve Marathon at 3:45 (Current PR 4:03:42)

Then achieve Marathon at 3:30.

298B127

What the heck? An 8:33 mile at 148bpm.   Highly unusual.  Maybe the elevation was more than I thought.  I will have to check that out.  My first mile post Chicago Marathon.  A nice break.  Not registered for any races yet but a few in mind. 

8:33 pace with cool weather for 1.02 miles at 8:33 pace with 148 bpm (85%).

Week total 1.02

Registered for MRR. Finally hav ea race scheduled (for Thanksgiving Day on 11/25/10).  $20 + $1 = $21

Mile 2 of MRR all uphill I think I recall from last year. 

http://www.chicagomarathon.com/cms400min/chicago_marathon/runner_information/index.aspx?id=4739

 Info related to finisher certificate and book containing all results.

http://www.runnersworld.com/cda/marathonpaceguide/0,7167,s6-239-283-317-0-0-0-0-0,00.html

Marathon Pace Band

http://www.marathonguide.com/fitnesscalcs/PaceBandCreator.cfm

Marathon Pace Band

http://www.hitekracing.com/calendar/

Connecticut Races

http://connect.garmin.com/

Garmin Connect

http://www.hillrunner.com/training/tmillchart.php

Treadmill Pace Conversions

http://www.athlinks.com/login.aspx?ilo=1

Athlinks

http://www.moorestownxc.org/Training/JackDaniels.html

VDOT Chart

http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

McMillan Running Calculator

http://runningtimes.com/Article.aspx?ArticleID=19632&PageNum=1

Runners World Middle Management Article

http://runningtimes.com/Article.aspx?ArticleID=4432&PageNum=4

Runners World: Marathon Advantage: 18 Weeks to your best Marathon

http://www.humankinetics.com/mediasvr/MarketingPDFs/Pfitzinger/E4473_p156-157.pdf

Mesocycle 1-2 for 55 mile peak program

http://gjtl.bsu.edu.cn/HTM/xk/file/07/en_tc2.pdf

Training Theory

http://runningtimes.com/Article.aspx?ArticleID=6743&PageNum=&CategoryID=

7:00-7:59 pace chart

http://runningtimes.com/Article.aspx?ArticleID=6744&PageNum=&CategoryID=

8:00-8:59 pace chart

10/23/10 at 1209pm.  RUN 299B128.  Planned six MP miles.  HMP is 8:10 pace and MP is 8:37.  Did six miles at 8:22 pace avg.  Time is 50:15.  Weather cool. Done at 152 bpm (87%).  MP is 79-88%.  So I ran faster than MP marker yet stayed within Marathon Pace heart rate range.  MP at high end of 88% is 153 bpm.  

Splits: 8:28 (140), 8:23 (152), 8:17 (154), 8:30 (156), 8:26 (157), 8:09 (159). 

Good Run: Met goal of six MP miles.

Second Run since Chicago.  About time I got back out on the road.  

Wk total: 7.02

Longest run: 6

Shortest run 1.02

Month total: 39.24

Year total: 947.75

10/24/10. 

300B129

 9:07/133, 9:07/147, 9:05/144, 9:04/146, 9:03/146, 9:06/145, 8:49/148, 8:33/152

An 8  miler over 1:11:55 for 8:59 pace per mile. 

Goal had been to do 8 miler at Long Run pace. LR pace is 9:07-10:07.  First six miles at LR pace of 9:07.  Last two littler quicker.  done at 145bpm avg (83%) LR HR range is 74-84%.  Stayed in range. 

Met goal.  Good Run.  Consistent splits.  Took it easy today. 

MY 300th RUN!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Getting back on track now.  Have my nine week schedule of mileage to put in for 10/25 through 12/26/10.  Also have 18 week schedule for 12/27/10 through 5/1/11...with May 1, 2011 being the Providence Marathon.

Within the above 27 weeks, will have races throughout. 

Yep.  It's back.  That familiar tightness in the legs.

Love it.

301B130

(1308)

Middletown Route, Main Street, Out and Back, Hills.  Thus to be considered speed work.  Elevation is pronounced.  Check it out and then document elevation.  Good preparation for Manchester Road Race.  And yes, mile 1-2 of Manchester Road Race one big hill.  I checked Garmin records from 2009 race.

Scheduled for today: 8 (4 LT).  Did 4.73 LT, 41:50, 151 bpm (87% HRM).  Avg pace is 8:50.  Hot today during run.  Week total 12.73. No run scheduled for tomorrow.  Do a 5K tomorrow and then the 8 miler scheduled for today can be considered completed.  Not 8 in a row...but given the difficult workout today,  and the additional three being done tomorrow, this is okay. The scheduled work for today will not have been lessened.

8:30/143, 9:48/143, 8:55/153, 8:10/152, 8:48/158. 

302B131

1816

3.01 miles. 25:47.  8:34 pace miles. 144 bpm avg.

8:42/134, 8:42/147, 8:19/153.

So the run is done.  On track with the schedule.  On track with the correct run types. 

From Running Blog Site:

So you decided it is time to qualify for the Boston Marathon. What is it that you need to work on, speed or endurance? Use the calculator on the left to find out. If your required minimum 5 K time is faster than what you can do now, you need more speed. Otherwise, you need more endurace. Feel free to experiment with different training mileage.

 Once you got used to running 10 miles 6 times a week, add a long run once a week. Start with 12 miles, and keep increasing its length until it becomes 20. Again, remember the principle of gradual adaptation. Do not increase the length faster than you can handle it. Pay particular attention to your body signals at this point to avoid injury.

 Once you can go 20 miles with a reasonable degree of comfort, it is time to check your speed. Can you run your Boston qualifying pace for a 5 K? How about 10 K? How about a half-marathon? Can you go further at that pace? Race often to find out. I expect that most runners will at least be able to run a half-marathon at the Boston qualifier pace once they are running 10 miles a day 5 days a week with one long run on the sixth. Now the challenge is to extend that pace to the marathon.

303B132 at 1046.

4.25 done at 8:45 pace in 37:11 at 141 bpm (81%HRM).

8:49/134, 8:49/141, 8:46/143, 8:17/148 (.25 mi).

Had 4r scheduled and did 4.25 at L/ML pace vs R pace.  Did not need to do recovery run as did not do the nine miler Thursday...so I ran at a L/ML run pace.  I aimed for 9:07s and did steady 8:45s for the most part.  Knew I was about 125+ feet per mile ahead for most part.  Was not sure what this would produce in way of pace.  Was totally easy run...not meant to be one of great effort.  Weather cool.  And this reflected in HR range and pace as well.  Only 141bpm. Of note, Genie mentioned she was going to the football game and expressed concern that I might fall.  I mentioned that I never fall to the point where I get seriously injured.  But...I did take another tumble, watching traffic at the intersection and tripped over the curb with my left foot as I was looking at the traffic in back of me to the right.  Pitched onto my left shoulder.  Ah, the dangers of running.

Week summary: did not do the 9 miler scheduled for Thursday.  Did all other scheduled runs this week at the appropriate distances and HR ranges per schedule. Sunday an 8 miler was done.  Long runs are done on Sunday.  The week schedule begins on Monday and that is why an 8 miler was done Sunday versus a long run.

Week total: 19.99

Longest run: 8

Shortest run 3.01

Month total 59.23

Year total: 967.74

Of note, when viewing the calendar, the week starts on Sunday.  The end of the week totals are for Sunday through Saturday.  But when you select Monthly Report, the week start date is Sunday.  The totals for the monthly report have the start date for the weeks being a Sunday.  But the totals are not based on Sunday through Saturday but rather are based on Monday through Sunday.  

304B133

12 planned at ML pace and accomplished this.  Stayed in appropriate HR range.

cool weather.  Head wind during out portion.

(1310)

11.44 miles done at 8:47 pace at 140bpm (80% HRM). 

9:00, 9:06, 8:48, 8:53, 8:36, 8:49, 8:40, 8:38, 8:48, 8:40, 8:33, 8:59 (.44)

Out : L State, R Broadway, L Washington Ave, R Route 22, L Pool to Bassett :  and Back.

Miles and report to follow for today:  Like Bobby, I am returning.

 Week total: 11.44

Longest run 11.44

Month total: (Oct) 70.67

Year total: 979.18

305B134

1235.  164 pounds. 13.1 miles with 8.1 being easy and 5 being MP.

Splits: 8:59, 9:20, 8:44, 8:42, 8:49, 8:41, 8:47, 8:36, 8:52, 8:49, 8:50, 8:38, 8:41, 9:21 (.10).

1:55:22 for 8:48 pace avg.  Weather cool and windy.  13.1 miles. 

306B135

1215

8.01 mi in 1:12:13 at 9:01 pace per mile.

Middletown Out and Back Main Street course.  Hilly.  Windy back portion.

8:49, 9:29, 9:29, 9:19, 9:20, 8:24, 8:27, 8:49.

MP is 8:37.  4 MP miles due the hilly course.  And 4 Easy.

307B136

11/11/10 at 5:22pm. Guitar Lessons course

5.46 miles at 9:05 pace per mile avg.  5:22pm.  

Splits = 9:26, 9:37, 9:04, 9:00, 8:42, 8:13 (.46 mile). 

A slow 2 miles and able to pick up the pace in time. 

308B137

1117.  Weather Cool.  Long sleeve Hartford Marathon shirt and shorts.

State Street Out and Back Route. 

6.03 miles in 49:48 at 8:16 pace per mile.

5 HMP and 1.03 MP miles.

Splits: 8:18, 8:33, 8:19, 8:21, 8:07, 7:56, 7:49 (.03)

Was going for 9:00 miles but noticed going faster so decided on going for 8:37 pace Marathon pace miles.  Checked watch periodically and noticed going faster than MP and decided to simply maintain the faster pace. 

Seeing the 7:56 mile at mile six was nice!

What was meant to be an Easy run turned out to be a Lactate threshold run.

Week total: 32.60

Longest run: 13.11

Shortest run: 5.46

Month total 32.60

Year total: 1011.78

309B138 

1350

0.60 mile done in 6:22 with Brandon at 10:37 pace per mile.  Home around the block route.  Good job Brandon.  You made it without stopping.  I enjoyed running with you.  I hope we can run a mile soon?  Maybe in time we can do a 5K?  Okay...let's just think about the mile for now.  Looking forward to our next run.

310B139

1357

8 miles done in 1:08:19 at MP (MP is 8:37).  8 miles done at 8:32 pace per mile.

8:36, 8:46, 8:29, 8:36, 8:30, 8:29, 8:29, 8:23.

Again was going for 9:00 miles and was going faster than 9:00 per mile.  So decided to do 8:37s.  And then just said go for 8:35s.  Of note, for the most part, when I say go for 8:35s, I hit around 8:30.  So I am accurately running that pace without checking the watch.  I know what 8:35 feels like.  Need to get better at knowing what the other paces feel like. 

My Half Marathon time, per McMillan calculator, predicts that I should be running 8:37 pace miles throughout a Marathon.  Well I know that I can do that pace for some of the distance; but for all the distance?  I have yet to do that pace during a marathon (best is 9:18 pace per mile).  But in the past, I was going out hard at first, perhaps as I was attempting to achieve 8:20 pace or so per mile.  Maybe I should try to do 15-20 milers once in a while at 8:37 pace.  I will have to look at the Marathon splits for Chicago and other marathons to see where pace becomes slower.  Consistent splits throughout may be the key for me...how then to maintain the consistency during the second half of the marathon is the question of the day!

test

http://www.jbsports.com/Niantichalf2010.htm

Niantic Bay Half Marathon - September 26, 2010

http://www.jbsports.com/nianticbayhalfresults09.htm

Niantic Bay 1/2 Marathon - September 27, 2009

http://www.jbsports.com/Newhaven20k2010.htm

Stratton Faxon New Haven 20K - September 6, 2010

http://www.jbsports.com/NH20k09.htm

Stratton Faxon New Haven 20K - September 7, 2009

http://thelastmileracing.com/results/results2010/10colchesterhalfmarathon.html

Colchester Half Marathon

Colchester, CT USA
2/27/2010 10:00am

http://thelastmileracing.com/results/results2009/09colchesterhalf.html

The Last Mile Race Management Co.

18th Annual Colchester Half Marathon 

Colchester, CT USA
02/28/2009 10:00am

http://www.fairfieldhalf.org/fairhalfresults2010_002.htm

Stratton Faxon Fairfield Half Marathon - June 27, 2010

http://www.fairfieldhalf.org/half-results.htm

all Fairfield race results

Ran a 5K today at 8:07 pace per mile I think.  Details to follow.  

"According to your data, you ran faster than Usain Bolt in his 200 meter world record. This is highly unlikely. Double check your race time and race distance. A common mistake is to omit the seconds and report hours as minutes and minutes as seconds. If you really ran faster  than Usain Bolt, please use the Feedback Form to report your your success."

Okay...so I did not run it in 24 seconds.  But it was around 24 minutes.  Details to follow.

311B140

1002

25:09

8:06 pace per mile.

7:51, 8:18, 8:10, 7:42 (.11)

Wore Nike running shoes.  Usually wear Asics.  But decided to try the Nikes.  Will not give up on the Nikes.  But must learn how to tie the shoes.  Stopped to re-tie twice.  Still good splits.  Rolling hills course.  Just ran with no thoughts of PRing or anything.  Was thinking about Burt and how he has done few back to back races and I thought...well I should run more.  So raced today.  And race scheduled for tomorrow as well.

$30.00

OFFICIAL: HOT COCO, CHESHIRE 5K

BIB # 465, 5K, 25:14, 8:08 PACE PER MILE

OVERALL: 167/511 (33%) 

AGE DIVISION: 33/66 (50%)

Week total: 11.71

Longest run: 8.6

Shortest run: 3.1

Month total: 44.31

Year total: 1023.49

Ran a 5 Mile race today.  Details to follow. 

312B141

1300

5 Miles.

Splits: 7:40, 8:46 (all uphill), 7:47, 7:50, 8:03 (Garmin still ticking away after crossed finish line).

I just ran a 5 mile race with splits being in the 7:40s!!!

Overall pace 7:56.

5 miles done in 39:42.

This was a hilly course, especially mile 2.

So I have entered new territory.  Finally.  I am running mile splits in the 7s range.

THIS IS GOOD NEWS!

Burt, you got me out there again.  I saw your recent races.  So I decided to do back to back races yesterday and today.  And another one planned for Thursday.  Heck.  Why should you have all the fun?

Trying to emulate you Burt...but your dang PRs I will not match for a while I am sure! 

Overall: 25/120 = 0.21

results: http://www.bgcawallingford.org/main_sublinks.asp?id=23&sid=82

TURKEY TROT

5 Mile Road Race

November 21, 2010

Start Time: 1:00 P.M.

Stevens Elementary School

18 Kondracki Lane

Wallingford, CT  06492

PRE-REGISTRATION:    $15.00 by November 10, 2009 (Long Sleeved T-shirt)

                                                                $20.00 On The Day Of Race (T-shirts while supply last)

REGISTRATION:                   Registration begins at 11:00 a.m.

                                                                Stevens Elementary School

                                                                18 Kondracki Lane, Wallingford

DIVISIONS: Men’s and Women’s — Senior Golden Master — Golden Master — Grand Master

                                                                                      Master – Open — Teen — Under 12

COURSE SCENIC DOWN TOWN WALLINGFORD

1.         Start at 18 Kondracki Lane

2.        Turn Right on Pond Hill Road

3.        Turn Left on South Elm Street

4.        Turn Right on South Main Street

5.        Stay on South Main Street and continue on North Main Street

6.        Turn Right on Curtis Street

7.        Turn Right on North Elm Street

8.        Stay on North Elm Street and continue on South Elm Street

9.        Turn Right on Pond Hill Road

10.     Turn Right on Kondracki Lane to finish line.

Directions to Steven’s Elementary School:

I-91 take Exit 13, at the end of exit take right onto Route 5,  go to the first stop light and take a right on South Elm Street,  take right on Pond Hill Road,  take left onto Kondracki Lane.  Stevens’s school is on the left side of the street.

Rt 15 take exit 64, coming north go under the over pass onto Quinnipiac Street, coming south take a right onto Quinnipiac Street,  stay to the right of the triangular park.  This is Ward Street, go to the end of Ward Street and take a right onto South Elm Street, take left on Pond Hill Road then take left onto Kondracki Lane.  Stevens’s school is on the left side on the street.

test

http://connect.garmin.com/activity/58281793

313B142

11/23/10, 1234, Middletown: Broad-Church-Pleasant-Main-Washington-Broad...round and round.  End at Dunkin for Medium Vanilla Bean Coolata.

Splits: 8:12, 8:20, 8:26, 7:54 (.10) for an 8:19 pace per mile.

Garmin reports Average pace as 8:18 and Average moving pace as 8:13.  Well I know I slowed down at points at intersections...but no stops.  Who knows?

Anyway, did not get those miles in the 7s range today.  But I am confident that I will.  Must continue to monitor runs.

Last year I ran 1040 miles.  So far this year I ran 1032 miles.  Allie, are you reading this?  I think you know what it is like to run 1032 miles.  Just think about the past ten weeks.  I think that is about right. 

But I should be running more miles.  40 miles a week would be 2080 miles per year.   So I may just consider as a New Years resolution doubling the 2010 mileage for 2011!!!!! 

Of note, January 1 through May 15th saw 305 miles run during that 4.5 month period.  I ran 727 miles during the past 6 months.  I must have been really lazy during January through May 15th.  I have been writing journal entries since I started running...but in a book.  I did not know that I could have done that on this site.  But the details are in those entries.  But 40 miles weekly is more than manageable...ohh but those winter months?

http://runningtimes.com/Article.aspx?ArticleID=6743&PageNum=&CategoryID=

314B143

Bib 5273

74^th Manchester Road Race

4.75 miles.

Issue: Last year I ran this race.  I ran the first mile in 7:43.  Mile two is all uphill with 200 Feet elevation.  Last year it was evident I ran the first mile too quickly and as a result walked up some of that hill.

Strategy for this race: Run mile one at a relaxed pace.  Conserve energy for mile 2.  Do not walk up the mile 2 hill at any point.  If must, run slower…do not walk.

Fast forward to today: Manchester Road Race.

Mile 1 done in 8:05 compared to 7:43 last year.

Mile 2 done in 8:43 compared to 9:42 last year.  The strategy is working.  I did not walk at any point.  My focus was to run this hilly mile.  To run slower if necessary and to focus on foot turnover was the goal for this mile! 

Mile 3 done in 7:39 compared to 8:01 last year.  A 7:39 mile.  Not bad. 

Mile 4 done in 7:29 compared to 7:52 last year.  I do not notice the 7:29 split.  But I do note that after mile 4, my average pace in the 7s range.  Well I am going to close this race out keeping the average race pace in that range.  I find myself a bit amazed that I got myself to this kind of pace given my earlier pace with the hill was in the high eights.  But I am not depleted of energy.

Mile 4 to 4.75.  Done at a 7:15 pace per mile compared to 7:28 last year.  After the fact, I find myself wishing this race were a five miler because I am confident I would have PRd for the mile as well (current PR for mile is 7:24). 

Manchester Road Race

Time: 37:20 versus 39:06 time last year.

Manchester Road Race PR by 1:46.

Pace: 7:52 versus 8:14 minute per mile pace last year

Manchester Road Race PR by 22 seconds per mile compared to last year. 

This race effort was extraordinary!

Page 1

74th Annual

MANCHESTER ROAD RACE Preliminary as of 11/27/2010 7:30am

         Nov. 25, 2010         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              

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

1    1/1457 M1929   21:39   21:39  4:34 Mourad Marofit         28 M    29 Hebron KY               

1373   20/674  F4044   35:49   35:24  7:28 Robin Beauregard       44 F  3559 Hebron CT               

1950  177/786  M4549   37:58   37:23  7:53 Patrick Kearney        48 M  5273 Hamden CT               

13399 1241/1241 F3039 1:55:00 1:55:00 24:14 Rebecca Benavides    32 F  2243 Manchester CT           

Overall: 1950/13399 = .15

Division: 177/786 = .23

Robin, Congratulations on your PRing for this course by 44 seconds!  I looked for you at the race but could not find you.  I thought you perhaps did not run the race but I saw your name in the results.  A very impressive PR! 

My Garmin reports I PR by 1:46.  But the official report states I PR by 1:43!  Hey, I can live with that!

What does this mean for next year???

Who knows?  But I blogged earlier that I was going for a 38 minute race...and I went for a faster time after mile 4 when I noticed that I was running with average pace in the 7s territory.

 Week total: 12.85

Longest run: 5

Shortest run: 3.11

Month total: 57.16

Year total: 1036.34

Distance

Date

Name of Race

Time

Pace

Run No.

Bib No.

Overall Result

Marathon

10/10/2009

16th ING Hartford Marathon

4:22:10

10:00

144

1064

1280/2287 = 0.56

Marathon

10/25/2009

34th Marine Corps Marathon, Arlington, VA

4:03:42

9:18

146

21965

5310/21325 = 0.25

Marathon

5/2/2010

Cox Sports Providence Marathon, Rhode Island

4:17:53

9:50

217B046

542

484/931 = 0/52

Marathon

10/10/2010

Bank of America Chicago Marathon

4:04:47

9:20

297B126

7425

9240/36159 = 0.26

Half

2/28/2009

18th Colchester Half Marathon

2:15:17

10:20

39

104

276/306 = 0.90

Half

5/17/2009

2nd Annual Marine Corps Historic Half, Fredericksburg, VA

2:00:29

9:12

75

1047

1562/4923 = 0.32

Half

6/28/2009

Fairfield Road Race half Marathon

1:58:31

9:03

97

1826

1075/2597 = 0.41

Half

9/27/2009

3rd Niantic Bay Half Marathon

1:46:54

8:09

141

375

167/510 = 0.33

Half

2/27/2010

Colchester Half Marathon

1:59:36

9:07

185B014

214

227/370 = 0.61

Half

4/11/2010

Stratton Faxon Danbury Half Marathon

1:48:09

8:15

212B041

33

214/689 = 0.31

Half

6/27/2010

Fairfield Road Race half Marathon

1:58:50

9:05

241B070

374

913/2824 = 0.32

Half

9/26/2010

Niantic Bay Half Marathon

1:49:14

8:20

295B124

108

197/543 = 0.36

20K

9/7/2009

32nd Stratton Faxon Labor DayNew Haven Road Race 20K

1:41:00

8:08

136

2446

866/2265 = 0.38

20K

9/6/2010

33rd Stratton Faxon Labor DayNew Haven Road Race 20K

1:42:25

8:15

285B114

1485

890/2279 = 0.39

5.2 M

12/6/2009

30th Annual Pearl Harbor Masters 5.2M 2009, Waterford

0:41:57

8:04

163

177

44/90 = 0.49

5.2 M

12/5/2010

31st Annual Pearl Harbor Masters 5.2M 2010 Waterford

0:41:33

7:59

319B148

1235

32/86 = 0.37

5.0 M

11/21/2010

Turkey Trot, Wallingford

0:39:42

7:56

312B141

126

25/120 = 0.21

4.75 M

11/26/2009

73rd Annual Manchester Road Race 2009

0:39:06

8:14

158

6450

2059/12040 = 0.17

4.75 M

11/25/2010

74th Annual Manchester Road Race 2010

0:37:23

7:53

314B143

5273

1950/13399 = 0.15

5K

7/4/2009

Courtney Honda 5K Independence Day 5000 2009, Milford

0:26:12

8:27

100

639

261/554 = 0.47

5K

7/15/2009

Citizen's Bank Not Your Typical 5k, Middletown

0:26:47

8:38

107

209

253/476 = 0.53

5K

12/13/2009

25th Christopher Martin's Christmas Run for children 5k

0:24:31

7:53

165

547

404/1609 = 0.25

5K

1/1/2010

Chilly Chilli Run, Orange

0:25:17

8:08

172B001

151

113/332 = 0.34

5K

3/7/2010

Wplr Shamrock & Roll 5k Run 2010, New Haven

0:24:55

8:02

188B017

21

399/1844 = 0.22

5K

11/20/2010

Hot Coco 5K Cheshire, CT

0:25:14

8:08

311B140

465

167/511 = 0.33

1 M

12/29/2008

8:55

1 M

2/21/2009

8:21

1 M

4/17/2009

7:48

1 M

6/4/2009

7:25

1M

1/1/2010

7:24

test

Group By Week Report for patrick1903
Time Period	Count	Distance	Time	Avg Speed	Calories	Elevation Gain	Elevation Loss	Avg HR
12/20/2009	2	14	2:00:37	7	1,761	393	528	--
12/13/2009	2	8.11	1:11:09	6.8	1,021	405	489	--
12/06/2009	2	18.27	2:39:33	6.9	2,305	1,404	1,407	--
11/29/2009	3	17.13	2:24:10	7.1	2,164	913	1,075	--
11/22/2009	4	24.07	3:22:21	7.1	3,028	697	885	--
11/15/2009	8	40.56	6:10:28	6.6	5,105	1,254	1,653	--
11/08/2009	1	11	1:42:42	6.4	1,391	293	353	--
11/01/2009	1	0.01	0:00:05	7.2	--	--	--	--
10/25/2009	1	26.22	3:30:51	7.5	2,980	2,159	1,987	--
10/18/2009	1	6.22	0:53:32	7	786	322	410	--
10/11/2009	1	0.01	0:00:05	7.2	--	--	--	--
10/04/2009	2	32.43	5:11:29	6.2	4,023	1,613	1,679	--
09/27/2009	2	19.32	2:36:47	7.4	2,459	959	1,052	--
09/20/2009	1	6	0:53:25	6.7	756	121	164	--
09/13/2009	2	32	5:09:26	6.2	4,053	2,441	2,569	--
09/06/2009	2	26.33	3:41:15	7.1	3,341	3,020	3,078	--
08/30/2009	3	25.02	3:42:42	6.7	3,148	1,946	2,121	--
08/23/2009	3	30	4:21:21	6.9	3,774	1,861	2,110	--
08/16/2009	2	4.02	0:42:40	5.6	513	631	637	--
08/09/2009	4	42.01	6:16:32	6.7	5,278	2,395	2,708	--
08/02/2009	5	44	6:25:48	6.8	5,527	3,111	3,308	--
07/26/2009	3	21	3:02:22	6.9	2,643	1,460	1,716	--
07/19/2009	6	35.35	5:16:34	6.7	4,449	4,439	4,550	--
07/12/2009	4	28.21	4:21:22	6.5	3,540	4,392	4,438	--
07/05/2009	5	29.02	4:14:05	6.9	3,660	3,463	3,616	--
06/28/2009	4	26.21	3:51:33	6.8	3,288	3,283	3,435	--
06/21/2009	3	15	2:12:14	6.8	1,875	1,351	1,525	--
06/14/2009	5	27.02	3:52:42	7	3,395	2,990	3,075	--
06/07/2009	5	26.99	3:57:29	6.8	3,398	3,189	3,360	--
05/31/2009	4	12.03	1:41:17	7.1	1,469	1,752	1,804	--
05/24/2009	3	16.01	2:21:41	6.8	1,895	2,583	2,585	--
05/17/2009	2	16.1	2:25:55	6.6	1,890	2,599	2,618	--
05/10/2009	1	3	0:25:23	7.1	351	276	330	--
05/03/2009	2	16.01	2:21:10	6.8	1,876	1,180	1,287	--
04/26/2009	2	13.01	2:11:22	5.9	1,493	1,996	2,105	--
04/19/2009	6	33.99	5:13:46	6.5	3,972	3,039	3,529	--
04/12/2009	4	15.01	2:12:39	6.8	1,762	1,727	1,903	--
04/05/2009	3	19.59	2:58:02	6.6	2,299	2,077	2,238	--
03/29/2009	4	21.02	3:11:28	6.6	2,452	1,891	2,176	--
03/22/2009	5	21.79	3:23:17	6.4	2,547	2,648	2,883	--
03/15/2009	3	23.11	3:52:24	6	2,729	2,717	2,824	--
03/08/2009	5	29.04	4:47:04	6.1	3,378	3,668	3,988	--
03/01/2009	1	0.01	0:00:05	7.2	--	--	--	--
02/22/2009	5	30.07	4:55:43	6.1	3,506	3,733	4,141	--
02/15/2009	4	16.07	2:38:11	6.1	1,903	1,913	2,060	--
02/08/2009	3	11	1:49:26	6	1,305	1,121	1,303	--
02/01/2009	3	16	2:50:35	5.6	1,901	1,318	1,586	--
01/25/2009	4	14.14	2:28:07	5.7	1,620	976	1,075	--
01/18/2009	4	16.32	2:55:10	5.6	1,890	1,575	1,850	150
01/11/2009	4	14.74	2:34:09	5.7	1,661	1,344	1,564	148
01/04/2009	5	12	2:05:41	5.7	1,333	1,787	2,001	148
12/28/2008	5	5	0:51:06	5.9	569	847	984	152
12/21/2008	2	2.02	0:20:55	5.8	225	615	692	147
Summary	171	1,012.60	154:20:18	6.6	123,686	93,886	101,454	149

315B144

1335, Middletown 5K route.  Hilly.

3.11 HMP, lactate threshold miles at 8:20 pace per mile.

8:20, 8:40, 8:06 and 7:35 pace for 0.11

Good pace for the elevation and this is why being considered HMP, threshold miles.  HMP is 8:09 pace.

weather cool to cold.

Week total: 3.11

http://www.runningmap.com/?id=235319

316B145

Ran 0.39 on treadmill at 7.5 miles hour pace or 8:00 pace per mile.  Got bored with this as like changing up the pace while run and does not feel natural.

317B146

Then ran for 3.20 miles at 8:38 pace per mile.  Did mile circuirts around blocks above (link).  You can see that there is 100 feet elevation up William Street which is 0.38 miles long.  Ran that three times.  A serious amount of elevation for the distance.  Good hill workout.

Splits: 8:35, 8:42, 8:48 and 7:40 pace for 0.20.

3.59 miles total.

Week total is 6.70.

http://connect.garmin.com/activity/58619141

318B147

1315

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. 

Week total: 9.76

This is Friday entry being entered on Sunday and I did not run Saturday.

Week's total 9.76 miles.

Longest run 3.59

Shortest run 3.06

Month's total (Nov.) 63.86

Month's total: (Dec.) 3.06

Year's total 1046.10