PREFONTAINE

Colchester Half Marathon

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Location:

Hamden,CT,

Member Since:

Oct 03, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

MY RACE RESULTS ON ATHLINKS

IMPORTANT LINKS

LINKS TO RACE RESULTS AND COMMENTS

PERSONAL RECORDS

HITEK RACING: CT RACE CALENDAR

NOTE TO DOUG

Short-Term Running Goals:

PR for All Race distances - simple enough - right?

Improve VDOT from 42 and get to 43 as proven by Race Result(s) or Time Trial(s).

Long-Term Running Goals:

Qualify for Boston Marathon

Personal:

Favorite Blogs:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
878.71	143.67	77.94	31.93	1132.25

Tue, Jan 01, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.03	0.00	0.00	0.00	10.03

http://connect.garmin.com/activity/256715502

686E001 To Calal Trail and Back

Tue, Jan 1, 2013 12:03 PM

Distance:	10.03 mi
Time:	1:37:34
Avg Pace:	9:44 min/mi
Elevation Gain:	557 ft
Calories:	1,338 C

A ten miler at slower than Easy pace (8:30-9:30/mile) getting them done at 9:44/mile average pace. Sticking with the really easy pace for maybe another 1-2 weeks and then the speedwork.

Need to slowly build up the pace and the mileage after the two week break. Besides, I have to learn to run slower. Over the next 16 weeks, there will be six training runs being done in the 20-31 mile range. Running those at 9:00/mile not the best idea (not all the miles anyway!).

Road conditions – 5.5 miles of this run done on the canal trail which was icy throughout. That was fun. I negative split the run. The tenth mile was the fastest split (9:11) – not really fast – but the purpose of this run is EASY. Part of me has to prove I still have gas in the tank though. Plus, I love going faster at the end. Why waste that opportunity!

Split	Time	Moving Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:10:24	10:17	1	60	25	10:24
2	0:09:52	9:52	1	66	160	9:52
3	0:10:16	10:16	1	52	0	10:16
4	0:09:29	9:29	1	32	43	9:29
5	0:09:32	9:31	1	130	105	9:32
6	0:09:33	9:33	1	40	58	9:33
7	0:09:24	9:26	1	34	29	9:24
8	0:09:28	9:26	1	10	63	9:28
9	0:10:13	10:14	1	133	40	10:13
10	0:09:11	9:10	1	0	49	9:11
11	:13.2	:13	0.03	0	0	7:41
Summary	1:37:34	37:27.0	10.03	557	572	9:44

Comments

From Marc Audet on Tue, Jan 01, 2013 at 19:08:45 from 24.91.57.116

Hi Pre:

I posted a yearly summary of my training for comparison.

We are both training at about the same level/volume (give or take 10%).

Well done with today's 10 miler, you are off to a good start!

From ACorn on Tue, Jan 01, 2013 at 23:03:58 from 24.2.76.146

Great run, I love picking the pace up towards the end too. Good luck with all your goals, running and otherwise. I am excited to see how these longer races treat you, you've got a great plan and plenty of marathon experience.

Wed, Jan 02, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.10	0.00	0.00	0.00	5.10

http://connect.garmin.com/activity/257261507

687E002

Wed, Jan 2, 2013 5:45 PM

Distance:	5.10 mi
Time:	48:11
Avg Pace:	9:27 min/mi
Elevation Gain:	223 ft
Calories:	675 C

A quick 5.1 miles @ 9:27/mile pace in 48:11. Easy miles post work.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:34	1	121	79	9:34
2	0:09:31	1	33	56	9:31
3	0:09:30	1	30	23	9:31
4	0:09:28	1	20	13	9:29
5	0:09:10	1	13	20	9:10
6	:56.8	0.1	0	--	9:30
Summary	0:48:11	5.1	223	190	9:27

Thu, Jan 03, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.31	0.00	0.00	0.00	6.31

http://connect.garmin.com/activity/257612550

688E003 RH

Thu, Jan 3, 2013 1:02 PM

Distance:	6.31 mi
Time:	59:20
Avg Pace:	9:24 min/mi
Elevation Gain:	347 ft
Calories:	839 C

I ran 6.31 miles at 9:24/mile. I was running at the Easy pace that I have been maintaining for the past nine days. At least I thought I was doing around 10:00/miles. Very surprising to me was that I put these miles together at 9:24/mile pace. These splits, with this amount of vertical, is pretty amazing given I thought I was just on a very relaxing run with no concerns about pace. I actually may be building up Endurance here!

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:10:08	1	97	0	10:08
2	0:08:49	1	0	94	8:49
3	0:09:16	1	55	84	9:16
4	0:09:21	1	22	12	9:21
5	0:10:13	1	134	51	10:14
6	0:09:08	1	39	26	9:08
7	0:02:25	0.31	0	80	7:54
Summary	0:59:20	6.31	347	347	9:24

Fri, Jan 04, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Pace Band Creator

2013 Nine Week Progress Report (12/31/12 - 3/3/13)

2013 Week 10-18 Progress Report (3/4/13-5/5/13)

2009-2012 Races/Results/Paces/Mileage Stats/PRs All-Time and PRs by year

Pat and Robin Race Compare

4/21/13 Lake Waramaug Ultra Marathon 50 Mile Race (Training Schedule REVISION of 12/22/12)

4/21/13 Lake Waramaug Ultra Marathon 50 Mile Race (Training Schedule)

VDOT Training Paces for Bloggers

Runners World

AttackPoint VDOT calculator and Training Paces

McMillan Running Calculator Race Predictions and Optimum Training Paces

Hi-Tek Racing: Listing of CT races

Example Marathon Training Schedules

FIRST Marathon Training Program (3 Days week)

VDOT 39-50 Race Predictions and Tempo paces for 20 – 80 minutes.

Purpose, Types of Runs, Paces, Reasons and Benefits/Rationale

Progression Runs and Cutdown Runs

Workouts, Days of Week to run them.

VDOT Values Associated with Times Raced over Popular Distances

Sat, Jan 05, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.01	0.00	0.00	0.00	17.01

http://connect.garmin.com/activity/258286366

689E004 Canal Trail Marc

Sat, Jan 5, 2013 6:58 AM

Distance:	17.01 mi
Time:	2:47:53
Avg Pace:	9:52 min/mi
Elevation Gain:	1,054 ft
Calories:	2,257 C

I ran the Canal Trail at 7am. Did 17 miles at 9:52/mile pace in 2:47:53. This is within the appropriate Long Run pace range. Very Easy miles. You think not. Well I sometimes must prove this to myself. Mile 15 done at 9:14/mile. Mile 16 done at 8:29/mile. Mile 17 done at 8:15/mile. These are faster splits than the first 14 miles. Again, like ACorn, I love running faster at the tail end of the run. It’s kind of a good way to get in the habit of “finishing kick” mode for races as well!

I ran the first 6 miles alone and then Marc ran the last 11 miles with me. He is actually considering running the Ultra with me in April which kind of shocked me. But hey, I am game if he is wanting to do that!

Middle of this Canal Trail run had massive amounts of snow/ice. Limited running space. Looking at the splits, you’ll see where.

Power Gel Mile 5 and 12. Gatorade Mile 5, 8, 12, 14. 32 ounces and plenty left over. So, take less next time.

I like the long runs. But I am desperate to do a cutdown! Recently read about those and wanting to get back to them. Maybe Tuesday. Want to know what mile 18 or 20 feels like in a marathon? Do a six, eight or ten mile cutdown run! No need to run the 20 miles at race pace to feel that effort.

RULE: Negative split all your training runs and Races. If you are not doing that, then you are going out to fast up front! Simple concept. Don’t exhaust the fuel source early in the run. You’ll pay on the tail end.

RULE: Many people run there Easy runs too fast and there hard runs to slow. Remember this. Always keep in mind the purpose of the run and stay within the correct paces.

New idea: Adding rules to the entries so that I remember the concepts. At some point, I’ll copy and paste into one area.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:10:34	1	184	125	10:34
2	0:09:57	1	282	319	9:57
3	0:09:56	1	61	35	9:56
4	0:09:56	1	25	23	9:56
5	0:09:46	1	48	39	9:46
6	0:10:06	1	0	52	10:07
7	0:10:16	1	40	8	10:16
8	0:09:33	1	16	33	9:33
9	0:09:42	1	46	20	9:42
10	0:09:50	1	102	136	9:50
11	0:10:30	1	133	97	10:30
12	0:11:58	1	6	9	11:58
13	0:10:04	1	0	9	10:05
14	0:09:41	1	44	45	9:41
15	0:09:14	1	17	0	9:14
16	0:08:29	1	42	43	8:29
17	0:08:15	1	8	53	8:15
18	:04.9	0.01	0	0	8:08
Summary	2:47:53	17.01	1,054	1,047	9:52

Comments

From Marc Audet on Mon, Jan 07, 2013 at 13:28:58 from 24.91.57.116

We took a 2:00 walk/gel break during mile 12, which explains the odd pace.

Once we got off the snow, we picked up the pace in the last three miles; good to know that we can still move at the end!

Good effort! Looking forward to next weekend.

Sun, Jan 06, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.12	0.00	0.00	0.00	6.12

http://connect.garmin.com/activity/259523956

690E005 Hartford Turnpike

Sun, Jan 6, 2013 12:59 PM

Distance:	6.12 mi
Time:	57:37
Avg Pace:	9:24 min/mi
Elevation Gain:	947 ft
Calories:	823 C

Like Thursday, some hills. No hat or gloves today. I ran 80 miles these past two weeks. I did these 6.12 miles at 9:24/mile in 57:36. 44.57 miles for the week (Monday through Sunday). A good two weeks.

I was not sure how this was going to feel after the 17 miler yesterday. As it turns out, I ran faster than I thought I would. I had been going for tens or whatever came my way - faster was fine but I was not running for speed. The pace I got was within Easy pace range.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:10:17	1	749	925	10:17
2	0:09:09	1	22	112	9:09
3	0:09:29	1	45	43	9:29
4	0:09:13	1	25	43	9:13
5	0:09:48	1	89	0	9:48
6	0:08:41	1	18	23	8:41
7	0:01:02	0.12	0	24	8:18
Summary	0:57:37	6.12	947	1,170	9:24

Mon, Jan 07, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

ULTRA:

04/21/13 Lake Waramaug Ultra, 31 Miles in 5:38:09 (10:54)

TOUGH MUDDER:

07/14/12: Mount Snow, VT Tough Mudder 10.34 miles in 4:57 (5:17)

MARATHONS:

05/12/13: Providence Marathon 4:10:50 (9:35 pace)

05/06/12: Providence Marathon 3:58:49 (9:07 pace)

05/01/11: Providence Marathon 03:54:20 (8:57 pace)

10/10/10: Chicago Marathon 4:04:47 (9:20 pace)

05/02/10: Providence Marathon 4:17:43 (9:50 pace)

10/25/09: Marine Corps Marathon 4:03:42 (9:18 pace)

10/10/09: Hartford Marathon 4:22:10 (10:00 pace)

HALF MARATHONS:

04/28/13: Cheshire Half Marathon 1:49:34 (8:22 pace)

02/23/13: Colchester Half Marathon 1:48:57 (8:20 pace)

11/11/12: Reservoir Run Half Marathon 1:51:27 (8:29 pace)

09/23/12: Niantic Bay Half Marathon 1:52:00 (8:33 pace)

05/26/12: Hamden Hills Half Marathon 1:58:33 (9:02 pace)

04/29/12: Cheshire Half Marathon 1:48:56 (8:19 pace)

03/24/12: Savin Rock Half Marathon 1:48:42 (8:19 pace)

02/25/12: Colchester Half Marathon 1:58:56 (9:06 pace)

09/25/11: Niantic Bay Half Marathon 1:57:49 (8:59 pace)

06/26/11: Fairfield Half Marathon 2:02:17 (9:20 pace)

04/03/11: Danbury Half Marathon 1:51:49 (8:33 pace)

03/19/11: Savin Rock Half Marathon 1:53:12 (8:38 pace)

02/26/11: Colchester Half Marathon 1:53:26 (8:39 pace)

09/26/10: Niantic Bay Half Marathon 1:49:14 (8:20 pace)

06/27/10: Fairfield Half Marathon 1:58:50 (9:04 pace)

04/11/10: Danbury Half Marathon 1:48:33 (8:17 pace)

02/27/10: Colchester Half Marathon 1:59:36 (9:07 pace)

09/27/09: Niantic Bay Half Marathon 1:46:54 (8:09 pace)

06/28/09: Fairfield Half Marathon 1:58:31 (9:02 pace)

05/17/09: Marine Corps Half Marathon 2:00:29 (9:11 pace)

02/28/09: Colchester Half Marathon 2:15:17 (10:19 pace)

20K

09/03/12 New Haven Road Race 20K 1:44:32 (8:24 pace)

09/05/11: New Haven Road Race 20K 1:55:34 (9:17 pace)

09/06/10: New Haven Road Race 20K 1:42:25 (8:14 pace)

09/07/09: New Haven Road Race 20K 1:41:00 (8:07 pace)

10K

08/19/12: 3d Annual Sunset Run for Warriors 54:07 (8:42 pace)

5.2 M

12/05/10: Pearl Harbor Masters 5.2M 41:33 (7:59 pace)

12/06/09: Pearl Harbor Masters 5.2M 41:57 (8:04 pace)

5 Miles

11/18/12 Turkey Trot (Wallingford) 38:56 (7:47 pace)

11/20/11 Turkey Trot (Wallingford) 39:15 (7:51 pace) VDOT = 40.59

11/21/10 Turkey Trot (Wallingford) 39:42 (7:56 pace)

4.75 M

11/22/12: 76th Annual Manchester Road Race 37:09 (7:50 pace)

11/24/11: 75th Annual Manchester Road Race 36:57 (7:47 pace) VDOT = 40.87

11/25/10: 74th Annual Manchester Road Race 37:23 (7:52 pace)

11/26/09: 73rd Annual Manchester Road Race 39:06 (8:14 pace)

OFFICIAL: 8/17/13: MADD 5K, Stratford 23:30 (7:35 pace)

ACTUAL: Garmin Watch, 23:30, 3.14 miles @ 7:29/mile pace

OFFICIAL: 8/10/13, Hope is Coming 5K, 24:00 @ 7:45/mile pace

ACTUAL: Garmin Watch, 23:59, 3.13 miles @ 7:40/mile pace.

OFFICIAL: 7/4/13, Courtney Honda 5K, 25:18 @ 8:10/mile pace

ACTUAL: Garmin Watch, 25:15, 3.16 miles @ 8:00/mile pace)

06/23/13 Irish Festival 5K 24:33 (7:55 pace)

12/09/12: 28th Annual Christopher Martins 24:19 (7:50 pace)

12/02/12: Santa Scramble, Hamden 24:50 (8:01 pace)

10/13/12: Run for the Penguins, Mystic 24:49 (8:00 pace)

10/07/12: Tommy Fund 5K 24:40 (7:57 pace)

06/03/12: Sprint For Monroe 24:28 (7:54 pace)

12/11/11: 27th Annual Christopher Martins 24:00 (7:43 pace)

11/19/11: Hot Coco (Cheshire) 23:58 (7:43 pace) VDOT = 40.27

10/15/11: Run for the Penguins, Mystic 31:57 (10:18 pace)

12/12/10: 26th Annual Christopher Martins 25:29 (8:12 pace)

11/20/10 Hot Coco 5K (Cheshire) 25:14 (8:08 pace)

03/07/10: WPLR Shamrock & Roll 24:55 (8:01 pace)

01/01/10: Chilly Chilli Run 25:17 (8:08 pace)

12/13/09: 25th Annual Christopher Martins 24:31 (7:53 pace)

07/15/09: Citizen's Bank Not Your Typical 5K 26:47 (8:37 pace)

07/04/09: Independence Day 5000 at 26:12 (8:25 pace)

Comments

From allie on Sun, Jan 12, 2014 at 18:59:50 from 174.23.134.136

impressive list!

Tue, Jan 08, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.01	0.00	0.00	0.00	9.01

http://connect.garmin.com/activity/259850885

691E006 RH

Tue, Jan 8, 2013 12:48 PM

Distance:	9.01 mi
Time:	1:27:42
Avg Pace:	9:44 min/mi
Elevation Gain:	722 ft
Calories:	1,202 C

9.01 miles done at 9:44/mile in 1:27:41. BUT…there is 722 feet of vertical. So not as Easy a run as you might think given the pace. Although looking at the first mile split, the 378 feet of elevation gain not accurate…there is about 100 feet gain – maybe 125 feet gain…the out portion for the first 2.5 miles is well known to me.

It was 51 degrees. I was planning a Loop course. 3, 3.5, 4, 4.5 miles – what the hey? Okay, I guess I did not calculate that loop correctly. Turned around or I never would have gotten back – became an Out and Back route.

I just looked at the Garmin map. I had the right idea. The Loop was a lot longer than I expected though.

When I first began running, I tried music. It cut out on me every half mile. So I stopped trying - about a week of that. Yesterday I purchased a music player with the earphones. I used that today – put about 52 songs on it. I will say this, it takes getting used to!! I felt like it totally threw me off. I could not hear my breathing, my tempo was off. My pace was off. Was no where near as focused on the run as I usually am. Not sold on the music idea. I may try it a few more times.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:10:10	1	378	264	10:10
2	0:08:36	1	0	102	8:36
3	0:09:19	1	57	83	9:19
4	0:08:55	1	0	54	8:55
5	0:09:40	1	0	26	9:40
6	0:10:25	1	67	0	10:25
7	0:10:58	1	85	34	10:58
8	0:10:29	1	83	24	10:29
9	0:09:08	1	51	129	9:08
10	:02.8	0.01	0	0	7:46
Summary	1:27:42	9.01	722	716	9:44

Comments

From ACorn on Tue, Jan 08, 2013 at 17:40:22 from 24.2.76.146

I have an ipod and I use it about half the time. I load podcasts onto mine. Nice 9 miles!

From Marc Audet on Tue, Jan 08, 2013 at 19:35:48 from 24.91.57.116

Since you are out running on the roads, I would not listen to music. Keep your wits around you, drivers tend to be distracted.

Also, you might want to get a reflective vest or one of those bright yellow wind breakers, keep yourself visible.

I am a bit paranoid about cars with cell phone enabled drivers!

Good 9 miles, decent pace, save yourself for the weekend!

From Marc Audet on Tue, Jan 08, 2013 at 19:54:23 from 24.91.57.116

I was reading the following:

http://www.extremeultrarunning.com/1stultra.htm

I found it helpful, so I wanted to post it for reference.

From PRE on Wed, Jan 09, 2013 at 15:59:55 from 99.50.213.11

ACorn, thank you. I don't think I am going to run with music anymore.

Marc, I am not going to use the music anymore...I can be aware of the traffic, just not my running for some reason with the music. I could conduct tests - but why bother...I have been running four years without music and I like it that way.

I will check out that link Marc. Thanks.

From PRE on Thu, Jan 10, 2013 at 18:40:18 from 99.50.213.11

Hey Marc...regarding that ultra link, I saw that before. I looked up a bunch of information about ultras online. As is often the case, I wind up buying a book related to the subject of interest.

Wed, Jan 09, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.01	0.00	0.00	0.00	5.01

http://connect.garmin.com/activity/260186753

692E007 RH

Wed, Jan 9, 2013 12:50 PM

Distance:	5.01 mi
Time:	44:49
Avg Pace:	8:57 min/mi
Elevation Gain:	303 ft
Calories:	664 C

I ran these five miles at 8:57/mile in 44:50. Pretty decent pace I think given the elevation and I was going for Easy but may have pushed a littler harder than easy. At any rate, the pace is within low end of Easy pace range (a harder Easy).

AND: NO MUSIC. I tried music yesterday and it simply was not working for me. To me, the music takes so much away from the run – so out of tune with the run and what is going on with my pace and breathing with the music. I have no idea if this is normal – so many other people seem to want the music during their runs and races.

Staying on track with the running! Have a scheduled run tomorrow with a workmate. So there high likelihood that run will get done! And then Saturday sees another scheduled run with a friend. I am thinking I will have another solid week of runs and miles.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:15	1	94	0	9:16
2	0:08:27	1	0	90	8:28
3	0:09:18	1	96	68	9:18
4	0:09:29	1	98	26	9:29
5	0:08:16	1	15	124	8:17
6	:03.0	0.01	0	0	8:02
Summary	0:44:50	5.01	303	308	8:57

Comments

From Burt on Wed, Jan 09, 2013 at 16:06:17 from 71.216.109.214

I told you not to listen to Celtic Woman.

From Tom K on Wed, Jan 09, 2013 at 16:41:30 from 71.228.90.171

Just found your blog. Man, you run a lot of races! Keep up the good work!

I've never tried running with music. I'm always amazed at what songs just pop into my head while I'm out there. Some of the songs are quite embarrassing!

From allie on Wed, Jan 09, 2013 at 19:48:30 from 97.126.212.61

great job, PRE. keep it up.

about the music -- i go through phases, but more often than not i don't listen to anything. i usually only use my ipod in the winter when i'm plodding along in the cold. the ear buds only stay in my ears if i have a hat or a hoodie -- and listening to les miserables or requiem for a dream is pretty awesome in a snowstorm.

burt is going to give me so much flying hippopotamus dung for this comment.

From Burt on Wed, Jan 09, 2013 at 19:57:55 from 72.223.80.89

I'm just going to kick you in the ovarian cyst.

From allie on Wed, Jan 09, 2013 at 20:01:27 from 97.126.212.61

bring it, jolly.

From I Just Run on Thu, Jan 10, 2013 at 08:12:42 from 67.79.11.242

Hey Pre,

I like the way you document all your runs. I typically do the same. Looks like you're getting in some good milage too. I usually take music with me but don't listen to it much. I do like the ear buds in my ears to keep the wind out.

I notice one of your short term goals is FIRST marathon training program. I've been using it for about a year now. I had great results in my half marathon last year but kinda flubbed up my marathon by bad pacing. I'm training for Ft Worth Cowtown Marathon right now and using FIRST program although I've had a little set back because of a knee problem. I hope to be back on track in a couple of weeks. Keep up the good work!

From PRE on Thu, Jan 10, 2013 at 18:54:24 from 99.50.213.11

Allie,

Hi. I will keep that in mind. I pretty much made the decision to not go with the music...but - what you say regarding matching up particular works with weather...now that is something to think about.

Burt,

I am going to have to check your site out...are you back to running more regularly now? I know ... I could just go there ...I will. Hope you are well physically (Not sure if you were kidding about the 68 pound weight gain). Hope you and your family are doing well...I really only know Emily (hope I got her name correctly).

I Just Run,

Hi. Thank you. Regarding "Short Term Goals" section of this blog: I use that for links. I entertained the FIRST training program for a while...and I do think it would be good...but I am not sure and was a little concerned with investing an entire 16 weeks to test the program out. At any rate, I am now doing a 50 mile race in April...I for sure cannot go with the FIRST training program for that race distance. AND sorry to hear about the knee problem. Hope it heals quickly.

Thu, Jan 10, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.04	0.00	0.00	0.00	7.04

http://connect.garmin.com/activity/260563792

693E008 HHS Track Bryan

Thu, Jan 10, 2013 5:51 PM

Distance:	6.02 mi
Time:	53:11
Avg Pace:	8:50 min/mi
Elevation Gain:	76 ft
Calories:	787 C

http://connect.garmin.com/activity/260563784

694E009 HHS Track Bryan

Thu, Jan 10, 2013 6:47 PM

Distance:	1.02 mi
Time:	9:12
Avg Pace:	8:59 min/mi
Elevation Gain:	0 ft
Calories:	134 C

I ran 6.02 miles at 8:52/mile in 53:11with Bryan at the Hamden High School track. Then Bryan said he was thinking about doing an hour so we went another 1.02 miles getting it done at 8:59/mile in 9:12.

So safe to say 7.04 miles at 8:52/mile pace overall. Within Easy pace range.

Been a while since I ran on the track. We did this because it was dark when we ran and there is light on the tracks…safer area to run at this time of night.

Good workout. Been a while since I ran with Bryan.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:55	1	15	0	8:55
2	0:08:49	1	0	10	8:50
3	0:08:47	1	19	10	8:47
4	0:09:14	1	23	25	9:14
5	0:08:45	1	0	8	8:45
6	0:08:33	1	20	21	8:33
7	:07.6	0.02	0	0	8:17
Summary	0:53:11	6.02	76	74	8:50

Fri, Jan 11, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

PERSONAL RECORDS

ULTRA: 04/21/13 Lake Waramaug Ultra, 31 Miles in 5:38:09 (10:54)

TOUGH MUDDER: 07/14/12: Mount Snow, VT Tough Mudder 10.34 miles in 4:57 (5:17)

MARATHON: 05/01/11: Providence Marathon 03:54:20 (8:57 pace)

HALF MARATHON: 09/27/09: Niantic Bay Half Marathon 1:46:54 (8:09 pace)

20K 09/07/09: New Haven Road Race 20K 1:41:00 (8:07 pace)

10K 08/19/12: 3d Annual Sunset Run for Warriors 54:07 (8:42 pace)

5.2 Miles 12/05/10: Pearl Harbor Masters 5.2M 41:33 (7:59 pace)

5 Miles 11/18/12 Turkey Trot (Wallingford) 38:56 (7:47 pace)

4.75 Miles 11/24/11: 75th Annual Manchester Road Race 36:57 (7:47 pace) VDOT = 40.87

5K 8/17/13, MADD 5K Stratford, 23:30 @ 7:35/mile pace

VDOT 41.76 based on Garmin 110 Watch Report of 3.14 miles in 23:30 @ 7:29/mile pace.

ONE MILE 6:51 Mile on 6/30/12

Sat, Jan 12, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.50	0.00	0.00	0.00	14.50

http://connect.garmin.com/activity/261213875

695E010 Canal Trail Marc

Sat, Jan 12, 2013 9:47 AM

Distance:	14.50 mi
Time:	2:35:36
Avg Pace:	10:44 min/mi
Elevation Gain:	640 ft
Calories:	1,918 C

I ran 14.50 miles with Marc today on the Canal Trail and saw Bob U. running the same trail at about our 7 mile marker. Again, ice and sleet throughout around mile 3.75-10.75 of the run thus compromising the splits. Some walk breaks at mile 5 and ten. Last 2.5 miles, picked up the pace getting mile 13 done at 9:23/mile, mile 14 at 8:29/mile and the last half mile at 8:12/mile pace. Thus the last 2.5 miles done at faster pace than the first 12 miles. Overall pace for the 14.5 miles is 10:44/mile done in 2:35:36. A good run.

Maintaining consistency with doing the correct number of weekly runs, the correct miles and getting the scheduled Longs done. Next week has 20 scheduled for Saturday. Looking forward to that run. Been a while since I got a 20 done.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:10:20	1	62	0	10:20
2	0:10:13	1	19	48	10:14
3	0:10:44	1	35	23	10:44
4	0:10:35	1	78	99	10:36
5	0:11:08	1	26	0	11:08
6	0:11:45	1	82	85	11:45
7	0:11:29	1	35	20	11:29
8	0:14:31	1	25	26	14:31
9	0:10:51	1	86	97	10:52
10	0:10:39	1	17	23	10:40
11	0:11:08	1	6	31	11:08
12	0:10:13	1	38	2	10:14
13	0:09:23	1	12	37	9:23
14	0:08:29	1	44	24	8:29
15	0:04:07	0.5	76	126	8:12
Summary	2:35:36	14.5	640	641	10:44

Sun, Jan 13, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.01	0.00	0.00	0.00	10.01

http://connect.garmin.com/activity/261793501

696E011 To Canal Trail and Back

Sun, Jan 13, 2013 1:44 PM

Distance:	10.01 mi
Time:	1:34:55
Avg Pace:	9:29 min/mi
Elevation Gain:	582 ft
Calories:	1,353 C

I ran 10.01 miles at 9:29/mile in 1:34:55.

My “Easy miles range” is 8:31-9:32/mile so at the very easy range from pace perspective. But there is some elevation on the course, so I would say maybe midpoint of Easy or even a harder Easy effort than that. At any rate, a good run and pace given this is after the 14.5 mile run of yesterday.

The second to last mile on this route is always tough – it is all uphill. I am surprised that with the 135 feet of vertical (and I do believe the elevation is accurate) I am able to put together a mile 9 split of 10:16/mile. Doing this deep in the run is a good sign – and honestly, I was just chugging along at what I thought was a kind of slow pace. In no way was I attempting to run this split fast. The fast split or faster split was to be mile ten – the last mile of the run and I put that together at 8:54/mile (faster than all previous splits).

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:10:13	1	37	0	10:13
2	0:09:34	1	43	155	9:34
3	0:09:51	1	52	14	9:51
4	0:09:13	1	45	21	9:13
5	0:09:08	1	31	12	9:08
6	0:09:25	1	35	56	9:25
7	0:09:17	1	195	183	9:17
8	0:09:00	1	9	67	9:00
9	0:10:16	1	135	8	10:16
10	0:08:54	1	0	79	8:54
11	:04.9	0.01	0	0	8:28
Summary	1:34:55	10.01	582	595	9:29

Comments

From Scott Wesemann on Tue, Jan 15, 2013 at 11:06:49 from 66.232.64.4

Solid run after what you did on Sat. Nice work.

From PRE on Tue, Jan 15, 2013 at 18:33:56 from 99.50.213.11

Scott,

Thanks. The training is going well. I have my first 20 miler planned for this Saturday! Right now just practicing fluid intake and Power Gel with the Long runs. Haven't gotten into the food consumption stage yet...soon.

Tue, Jan 15, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.09	0.00	0.00	0.00	6.09

http://connect.garmin.com/activity/262573600

697E012 RH

Tue, Jan 15, 2013 1:10 PM

Distance:	6.09 mi
Time:	57:28
Avg Pace:	9:26 min/mi
Elevation Gain:	609 ft
Calories:	819 C

6.09 miles @ 9:26/mile in 57:28. Easy and given vertical, midpoint of Easy or harder. Hitting my 4th week of being very consistent.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:10:07	1	372	626	10:07
2	0:09:05	1	0	62	9:05
3	0:09:30	1	31	77	9:30
4	0:09:12	1	30	13	9:12
5	0:09:52	1	141	51	9:52
6	0:08:59	1	35	75	9:00
7	:43.2	0.09	0	0	8:10
Summary	0:57:28	6.09	609	903	9:26

Wed, Jan 16, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.14	0.00	0.00	0.00	5.14

http://connect.garmin.com/activity/262697166

698E013 LL

Wed, Jan 16, 2013 7:50 AM

Distance:	5.14 mi
Time:	49:00
Avg Pace:	9:32 min/mi
Elevation Gain:	135 ft
Calories:	682 C

I ran these 5.14 miles on snow and slush running within the tracks made by cars. Got them done @ 9:32/mile in 49:00. Easy miles.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:56	1	62	123	9:56
2	0:09:38	1	33	32	9:38
3	0:09:24	1	20	19	9:24
4	0:09:28	1	21	20	9:28
5	0:09:13	1	0	8	9:13
6	0:01:21	0.14	0	12	9:43
Summary	0:49:00	5.14	135	213	9:32

Comments

From Jake K on Wed, Jan 16, 2013 at 08:40:31 from 155.100.226.191

Great consistency to start off this year, PRE.

From PRE on Wed, Jan 16, 2013 at 19:40:55 from 99.50.213.11

Jake,

Thank you. I am trying very hard to remain consistent! And I am trying to put in the miles as scheduled.

Thu, Jan 17, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.70	0.00	0.00	0.00	6.70

http://connect.garmin.com/activity/263189428

699E014 HHS Track Bryan

Thu, Jan 17, 2013 5:57 PM

Distance:	6.70 mi
Time:	1:02:55
Avg Pace:	9:24 min/mi
Elevation Gain:	79 ft
Calories:	886 C

6.7 miles at the Hamden High School track with Bryan at 9:24/mile in 1:02:55. Mile 1-5 splits between 9:16-9:29/mile…very consistent. The mile 6 split was 9:38 and the last 0.7 miles at 9:17/mile. Good run. I let Bryan lead and I maintained pace with him. Within Easy pace range of 8:31-9:32. A good workout.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:29	1	7	33	9:29
2	0:09:24	1	8	0	9:24
3	0:09:18	1	8	9	9:18
4	0:09:21	1	20	14	9:21
5	0:09:16	1	12	19	9:16
6	0:09:38	1	10	21	9:38
7	0:06:28	0.7	14	10	9:17
Summary	1:02:55	6.7	79	106	9:24

Sat, Jan 19, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.28	0.00	0.00	0.00	15.28

http://connect.garmin.com/activity/263648308

700E015 Canal Trail Bob U.

Sat, Jan 19, 2013 5:16 AM

Distance:	15.28 mi
Time:	2:30:08
Avg Pace:	9:50 min/mi
Elevation Gain:	564 ft
Calories:	2,049 C

I got up at 4:17 am. Putter around the house and then to Dunkin Donuts for a coffee. I start the run at 5:16am. It is cold. So I find myself thinking about some friends in Utah who are running in 4 degree weather. I run the Canal Trail toward New Haven and once I cross into New Haven, every tenth of a mile there are emergency phones lit up in blue. Mind travels to “The Doors” and Jim Morrison song about blood on the streets in the town of New Haven. Get about 45 minutes done and head back to meet Bob.

At about 6:40am, I meet with Bob U. I ran the first 8.78 miles alone and then the last 6.5 miles with Bob. I get 15.28 miles done @ 9:50/mile in 2:30:08. The alone miles are slower than the miles I ran with Bob. Figured I would run slower up front and maintain 9:15-9:30/mile pace with Bob. I just kept pace with what Bob was running.

This was my 700^th run.

Run number 700 cut short and discontinued. I did not do my scheduled 20 miles and Bob did not do his scheduled ten miles…we both needed to have a BM.

Run number 164 on 12/10/09 interrupted (but continued) due same issue. Then BM in woods as wipes available (mile 8). That day I was running the Colchester Half Marathon course as a training run.

What does this all mean? Well every 350 runs or so, you’ll have to have a BM. More importantly, I probably should run a 15 miler tomorrow as I did not get a Long run done today. I figure two back-to-back 15 milers will suffice and make up for a 20 miler not getting done. Hey, who knows? From an endurance perspective, this is probably accurate.

At any rate, the legs are feeling good. Getting 15 done tomorrow should not be a problem.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:10:44	1	39	59	10:44
2	0:10:09	1	20	26	10:09
3	0:10:17	1	62	33	10:17
4	0:10:09	1	13	20	10:09
5	0:09:59	1	46	56	9:59
6	0:10:03	1	16	20	10:03
7	0:09:48	1	20	33	9:48
8	0:09:48	1	46	46	9:49
9	0:10:53	1	52	26	10:53
10	0:08:44	1	66	13	8:44
11	0:09:00	1	26	26	9:00
12	0:09:17	1	39	39	9:17
13	0:09:39	1	46	36	9:39
14	0:09:24	1	33	49	9:24
15	0:09:34	1	26	66	9:34
16	0:02:39	0.28	--	66	9:29
Summary	2:30:08	15.28	564	627	9:50

Comments

From flatlander on Sat, Jan 19, 2013 at 09:49:42 from 76.31.26.153

I agree, another 15 tomorrow should zero you out with the running gods. Not sure what a BM is, but I think once about every 350 runs should be sufficient.

From ACorn on Sat, Jan 19, 2013 at 09:54:01 from 24.2.76.146

BM = bowel movement if I guessed right. My bm frequency is much higher you're obviously well trained ;) nice 15 miles!

Sun, Jan 20, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.01	0.00	0.00	0.00	15.01

http://connect.garmin.com/activity/264358371

701E016 Canal Trail

Sun, Jan 20, 2013 1:20 PM

Distance:	15.01 mi
Time:	2:27:01
Avg Pace:	9:48 min/mi
Elevation Gain:	1,466 ft
Calories:	2,011 C

I ran 15.28 yesterday instead of 20 miles. Today I ran 15.01 miles @9:48/mile in 2:27:01. Route: Canal Trail from Bruegger’s to New Haven, Hillhouse Avenue (5 miles) and back (5 miles). Then 2.5 miles in other direction and back.

Today the goal was to do ten minute miles.

The fastest split is Mile 15 at 8:55/mile. I run this faster on purpose to show I have something in the tank. Did not have an 8:15/mile in the tank today though.

Got 30 miles done this weekend and 48 miles done for the week.

Every month there is a week of down time. That is next week and 36 miles scheduled for that week.

139 Miles for the year as of 1/20/13.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:10:38	1	985	95	10:38
2	0:09:32	1	29	31	9:32
3	0:09:50	1	10	18	9:50
4	0:09:36	1	16	12	9:36
5	0:09:03	1	18	44	9:03
6	0:10:14	1	22	9	10:14
7	0:09:36	1	32	0	9:36
8	0:09:31	1	22	36	9:31
9	0:09:41	1	14	21	9:41
10	0:09:55	1	34	21	9:55
11	0:10:55	1	63	11	10:55
12	0:09:54	1	21	46	9:54
13	0:09:54	1	135	125	9:54
14	0:09:45	1	47	20	9:45
15	0:08:55	1	17	77	8:55
16	:02.4	0.01	0	0	6:00
Summary	2:27:01	15.01	1,466	565	9:48

Comments

From ACorn on Sun, Jan 20, 2013 at 16:26:01 from 24.2.76.146

Back to back 15 milers! Nicely done. I like how you picked the pace up on the last mile, I'm also a fan of doing that.

Tue, Jan 22, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.35	0.00	0.00	0.00	6.35

http://connect.garmin.com/activity/265041825

702E017 RH

Tue, Jan 22, 2013 12:36 PM

Distance:	6.35 mi
Time:	1:00:09
Avg Pace:	9:28 min/mi
Elevation Gain:	381 ft
Calories:	855 C

6.35 miles at 9:28/mile in 1:00:08 with some elevation. I am able to get through these miles easily enough. It was 24 degrees.

I was running Easy miles and basically going for recovery pace miles (9:39-10:23/mile) and trying for 10:00/miles but ran a bit faster than that.

There is an art to running at a slower pace. I find myself picking up the pace without realizing it. Do not do this during the longer runs!

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:45	1	89	390	9:45
2	0:09:05	1	26	85	9:05
3	0:09:27	1	39	85	9:27
4	0:09:27	1	30	7	9:27
5	0:09:57	1	102	46	9:57
6	0:09:33	1	72	16	9:34
7	0:02:54	0.35	10	75	8:14
Summary	1:00:09	6.35	381	722	9:28

Comments

From Scott Wesemann on Wed, Jan 23, 2013 at 11:19:51 from 66.232.64.4

I run slow all the time and I enjoy it. :)

From PRE on Wed, Jan 23, 2013 at 18:37:06 from 99.50.213.11

Hey Scott,

I do run Easy pace miles. But at times, I am trying to run even slower than Easy in an attempt to train for what I will be doing during the ultra. It is at these times that I have to focus on not going faster than the planned pace...takes getting used to running slower than Easy and holding that pace.

Wed, Jan 23, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.02	0.00	0.00	0.00	4.02

http://connect.garmin.com/activity/265349563

703E018 RH

Wed, Jan 23, 2013 12:43 PM

Distance:	4.02 mi
Time:	38:28
Avg Pace:	9:35 min/mi
Elevation Gain:	206 ft
Calories:	540 C

A quick four miler at 9:35/mile in 38:28.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:10:22	1	95	0	10:23
2	0:09:12	1	0	90	9:12
3	0:09:57	1	85	16	9:57
4	0:08:47	1	26	99	8:47
5	:10.5	0.02	0	0	9:34
Summary	0:38:28	4.02	206	205	9:35

Thu, Jan 24, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.60	0.00	0.00	0.00	5.60

http://connect.garmin.com/activity/265655656

704E019 RH

Thu, Jan 24, 2013 12:32 PM

Distance:	5.60 mi
Time:	52:56
Avg Pace:	9:27 min/mi
Elevation Gain:	243 ft
Calories:	751 C

5.6 miles @ 9:27/mile in 52:56. Cold! Windy! But hey, I want to avoid the TM and this is the price which must be paid. I am continuing to be consistent with my training by running 5 days weekly, running the scheduled miles, and getting in the Longs. This is a good five week streak here so far!

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:51	1	35	26	9:52
2	0:09:50	1	94	28	9:50
3	0:09:00	1	17	68	9:00
4	0:09:45	1	76	2	9:45
5	0:08:53	1	0	87	8:53
6	0:05:37	0.6	21	35	9:21
Summary	0:52:56	5.6	243	247	9:27

Sat, Jan 26, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.16	0.00	0.00	0.00	13.16

http://connect.garmin.com/activity/266293633

705E020 Colchester Half Marathon Route

Sat, Jan 26, 2013 12:34 PM

Distance:	13.16 mi
Time:	1:58:38
Avg Pace:	9:01 min/mi
Elevation Gain:	948 ft
Calories:	1,746 C

I ran the Colchester Half Marathon course as a training run today. The goal was to get the 13.1 miles done @ 9:00/mile pace. I ran 13.16 miles @ 9:01/mile pace in 1:58:38. It is safe to say the goal was accomplished. 948 Feet of elevation for the route…but it may be about 700 feet of elevation…not sure. At any rate, with the hills, it takes a particular type of running/pacing to get the goal pace met.

I ran with Theo and Steve. They quickly got ahead of me. Rick met me at about mile 5 or six maybe and he finished the run with me. Michael (I think that is his name) also met up with us and he finished some of the miles with Rick and I.

Good workout.

NOTE and OBSERVATION OF 1/29/13: As I analyze my Colchester Half Marathon training run on Saturday and compare the times to those of Theo and Steve, I notice they ran the first 8 miles 9:54 faster than me. BUT, they run the last 5 miles 2:14 faster than me. The number of seconds they run faster than me for each mile are 53-89-89-77-66-51-83-86-34-3-24-41-32. I did very well on the tail end of that run.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:54	1	40	32	8:55
2	0:09:17	1	94	54	9:17
3	0:09:34	1	80	18	9:34
4	0:08:56	1	103	137	8:56
5	0:08:41	1	0	59	8:41
6	0:08:27	1	11	90	8:27
7	0:09:48	1	120	35	9:48
8	0:09:46	1	94	91	9:46
9	0:08:41	1	44	29	8:41
10	0:08:09	1	81	271	8:09
11	0:08:31	1	42	81	8:31
12	0:09:10	1	93	32	9:10
13	0:09:12	1	119	33	9:12
14	0:01:31	0.16	27	0	9:38
Summary	1:58:38	13.16	948	961	9:01

Sun, Jan 27, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.05	0.00	0.00	0.00	5.05

http://connect.garmin.com/activity/266963366

706E021 LL

Sun, Jan 27, 2013 4:40 PM

Distance:	5.05 mi
Time:	47:05
Avg Pace:	9:19 min/mi
Elevation Gain:	141 ft
Calories:	672 C

5.05 miles done @ 9:19/mile in 47:05.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:36	1	32	145	9:37
2	0:09:21	1	79	75	9:21
3	0:09:15	1	15	22	9:16
4	0:09:19	1	6	10	9:19
5	0:09:08	1	9	0	9:08
6	:24.6	0.05	0	0	8:07
Summary	0:47:05	5.05	141	251	9:19

Comments

From Marc Audet on Mon, Jan 28, 2013 at 05:06:46 from 24.91.57.116

Good morning Pat!

I ran yesterday afternoon after a week off. Feeling much better after the rest, got over the flu.

I am going to run ease back into the mileage this week and aim for a long run on Saturday.

We can touch base later in the week!

Well done yesterday at Colchester, good effort! You have had a very good month of miles, you are well on your way to being ready for April.

Tue, Jan 29, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.54	0.00	0.00	0.00	7.54

http://connect.garmin.com/activity/267540507

707E022 RHLL

Tue, Jan 29, 2013 1:47 PM

Distance:	7.54 mi
Time:	1:12:21
Avg Pace:	9:36 min/mi
Elevation Gain:	345 ft
Calories:	998 C

7.54 miles at 9:36/mile pace in 1:12:21. I just ran locally and randomly with no particular course in mind. Unstructured in that respect and new territory covered. Good run.

As I analyze my Colchester Half Marathon training run on Saturday and compare the times to those of Theo and Steve, I notice they ran the first 8 miles 9:54 faster than me. BUT, they run the last 5 miles 2:14 faster than me. The number of seconds they run faster than me for each mile are 53-89-89-77-66-51-83-86-34-3-24-41-32. I did very well on the tail end of that run.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:48	1	37	27	9:48
2	0:09:30	1	0	22	9:30
3	0:09:33	1	108	89	9:33
4	0:09:39	1	54	56	9:39
5	0:09:41	1	0	5	9:41
6	0:09:39	1	33	23	9:39
7	0:09:37	1	94	76	9:37
8	0:04:54	0.54	19	48	9:02
Summary	1:12:21	7.54	345	347	9:36

Wed, Jan 30, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.01	0.00	0.00	0.00	5.01

http://connect.garmin.com/activity/267854229

708E023 RHLL

Wed, Jan 30, 2013 1:01 PM

Distance:	5.01 mi
Time:	45:48
Avg Pace:	9:08 min/mi
Elevation Gain:	278 ft
Calories:	679 C

I ran 5.01 miles @ 9:08/mile pace in 45:48. Same route as yesterday for the most part in that I kept it very local to start point. Warmer weather today. It is supposed to be very windy tonight.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:03	1	43	36	9:03
2	0:09:12	1	12	0	9:12
3	0:09:04	1	67	54	9:04
4	0:09:13	1	101	116	9:13
5	0:09:10	1	54	78	9:11
6	:06.6	0.01	0	0	7:45
Summary	0:45:48	5.01	278	284	9:08

Thu, Jan 31, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.17	0.00	0.00	0.00	6.17

http://connect.garmin.com/activity/268179436

709E024 RHLL

Thu, Jan 31, 2013 11:55 AM

Distance:	6.17 mi
Time:	58:40
Avg Pace:	9:30 min/mi
Elevation Gain:	271 ft
Calories:	824 C

I ran 6.17 miles @ 9:30/mile pace in 58:40. Pretty decent elevation and the tail and headwinds were amazing.

January 2013 Summary

Mondays and Fridays OFF. I ran all other days as per schedule.

Weekday Miles: 95.12

Weekend Miles: 96.14

Total Miles: 191.26 (Scheduled Miles: 193)

Weekend Runs: 17+6, 15+10, 15+15, 13+5

This month I have been very consistent with running.

Last year saw <1200 miles run.

I have doubled the mileage I usually do and instead of doing the suggested ten percent weekly increase, I increased the mileage by 100 percent.

Not a wise practice if one is to run at the same intensity as had been running – so I concluded that I would have to run Easy miles if I was going to do that kind of distance. All miles were Easy pace in the 9:00-10:00 mile range. Some splits were faster I am sure…but overall pace for the runs was within above stated range. Some speedwork was done – minimal though.

This month was only about getting consistent with running on the scheduled days, putting in the correct mileage, and ENDURANCE building. I accomplished the three primary objectives.

Thanks to Bryan, Marc, Bob, Theo, Steve, Rick and Mike – people I ran with on some of those runs.

***The below splits are from the run today.***

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:10	1	36	21	9:10
2	0:08:51	1	26	40	8:51
3	0:09:23	1	30	0	9:23
4	0:09:40	1	87	120	9:40
5	0:10:09	1	34	0	10:09
6	0:09:53	1	59	81	9:53
7	0:01:35	0.17	0	7	9:09
Summary	0:58:40	6.17	271	269	9:30

Sat, Feb 02, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.39	0.00	0.00	0.00	12.39

What were you doing at 4:30am today?

The plan is to run a 24 miler with Bob. We begin the run at 4:32am. We run 10.13 miles. Throughout the 10.13 miles, I am dealing with the same dang issue I had two weeks ago – never mind, I won’t mention it. I’ll save Lisa from having to relive that experience. But it is interesting to note early morning occurrences. I took a break and Bob kept running. The plan is I’ll meet up with him after my break.

Bob and I did the first 10.13 miles of the run together @ 9:55/mile pace in 1:40:27. This is fine. The plan is to run @ 10:00/mile pace. The range of the splits is within 18 seconds of each other (9:44/mile – 10:02/mile). This is important to note as it reflects consistency amongst the miles. These are easy miles and it requires discipline to stay at this pace and not run faster which can easily happen if you are not careful.

I take my break at 6:12:27am. The break is 49:33. I take care of my business, eat a bagel, coffee, chocolate milk (expiration date 7/1/13 and today is 7/2/13) and begin running at 7:02 am to meet up with Bob.

(I know – it would seem I am a very poor running partner. Bob is running some miles while I am in a nice warm restaurant eating! Hey sorry about that Bob. But this bagel is not that bad at all. A guy could get used to this eating thing.)

My run ends at 7:25:41 and I run 1.13 miles and at that point meet up with Bob and then run another 1.13 miles and return to the restaurant.

My 2.26 miles is done @ 10:28/mile in 23:41.

For Bob: His time for the 6.5 mile portion of his run (I know the route he ran as I have run it many times with someone else) is 6:12:27am to 7:25:41am = 1:13:14 = 73.25 minutes/6.5 miles = 11.27 minute pace = 11:16/mile pace for the last 6.5 miles of his 16.63 mile run.

Bob is able to easily hold a 9:55/mile pace for the first 10.13 miles…the later stage of the Long run has him falling off the pace a bit.

I run total of 12.39 miles and Bob runs a total of 16.63 miles.

Bob runs this distance with no breaks and this is his longest run thus far.

Usually there is not all this detail. I am outlining this for Bob because his phone app did not register his run data.

ME: I am not sure how I want to handle this. I don’t want to short change my schedule and I have missed a Long run today. The 10 miler and the 2 miler…these are short runs. It is key to do the Long runs. I have 7 miles planned for 1pm tomorrow. Maybe I’ll squeeze a 20 miler in tomorrow morning. It won’t be a 24 miler….but the 10+2 today with the 20+7 tomorrow is total of 39 for the weekend when the weekend only called for 29 miles. A 20 mile run is close to a 24 mile run. 39 miles is close to 50 miles in one weekend. I am mapping out how this all makes sense from a 50 mile race training program perspective. Again…if I am cutting a run short for ANY reason, I must have a backup plan in place to get the run done! Saying it’s okay to miss only one Long run – nope…not an option. Believe me – they turn into more missed runs once you give yourself permission to miss “only one.”

http://connect.garmin.com/activity/268613235

710E025 Canal Trail Bob

Sat, Feb 2, 2013 4:32 AM

Distance:	10.13 mi
Time:	1:40:27
Avg Pace:	9:55 min/mi
Elevation Gain:	301 ft
Calories:	1,366 C

http://connect.garmin.com/activity/268613216

711E026 Canal Trail Bob

Sat, Feb 2, 2013 7:02 AM

Distance:	2.26 mi
Time:	23:41
Avg Pace:	10:28 min/mi
Elevation Gain:	75 ft
Calories:	296 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:46	1	101	110	9:46
2	0:09:46	1	3	13	9:46
3	0:09:52	1	10	0	9:53
4	0:10:01	1	38	50	10:02
5	0:09:58	1	17	39	9:58
6	0:09:44	1	80	74	9:44
7	0:10:02	1	29	0	10:02
8	0:09:56	1	11	24	9:56
9	0:09:57	1	7	0	9:57
10	0:10:01	1	5	16	10:01
11	0:01:24	0.13	0	0	11:05
Summary	1:40:27	10.13	301	326	9:55

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:10:30	1	58	0	10:30
2	0:10:53	1	16	67	10:53
3	0:02:18	0.26	0	0	8:45
Summary	0:23:41	2.26	75	67	10:28

Sun, Feb 03, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.26	0.00	0.00	0.00	5.26

http://connect.garmin.com/activity/269438746

712E027 Canal Trail Marc

Sun, Feb 3, 2013 1:06 PM

Distance:	5.26 mi
Time:	50:34
Avg Pace:	9:37 min/mi
Elevation Gain:	185 ft
Calories:	699 C

I entertained running 20 today (because I only did 12 yesterday instead of the scheduled 24 miles). I decided yesterday that I need not do the 20 today. I had a valid reason for cutting the run short. As Miguel says, “It’s okay Dex.”

It is okay. I’ll make sure I get another solid month of training in February!!

February Schedule of miles (2/1/13 is Friday)

Week 5: Weekend: 24-5

Week 6: Weekdays: 7-5-7- Weekend: 18-10

Week 7: Weekdays: 10-5-7- Weekend: 24-5

Week 8: Weekdays: 6-4-6-Weekend: 14-10

Week 9: Weekdays: 7-5-7

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:28	1	60	0	9:29
2	0:09:34	1	13	48	9:34
3	0:10:14	1	64	20	10:14
4	0:09:30	1	13	57	9:30
5	0:09:26	1	34	52	9:26
6	0:02:22	0.26	0	0	9:06
Summary	0:50:34	5.26	185	177	9:37

Comments

From Jake K on Sun, Feb 03, 2013 at 17:02:24 from 67.177.11.154

Don't worry about cutting the LR yesterday PRE. You had a really consistent, quality month. Now just focus on doing it again in February.

From Marc Audet on Sun, Feb 03, 2013 at 19:34:31 from 24.91.57.116

Here is the article that I mentioned today about "...too much running":

http://www.active.com/running/Articles/Why-Too-Much-Running-Is-Bad-for-Your-Health.htm

This is NOT the Runner's World review of the same article.

Running Workouts – Cutdown runs

cutdown runs for runners As I discussed in one my earlier posts, I believe strongly that to improve your running, you need to train to the specific demands of the race. For example, if you’ve read my articles on marathon training, than you know that I spend a good portion of the marathon training segment teaching the body how to efficiently use fat as a fuel source since this is a large factor to marathon success. While each race distance has its own specific physiological demands, they all share one common element: As the race progresses, it becomes harder and harder to maintain goal race pace.

To exemplify this statement, let’s look at a typical 10k race. Assume your goal is to run 45 minutes for your next 10k, which averages out to around a 7:15 per mile pace. Assuming you’ve trained correctly, the first mile at 7:15 pace should feel relatively comfortable. Actually, in adrenaline-pumping, competitive race conditions, it will feel downright easy (which is the reason so many runners start out too fast and is another topic all together). As you ease into the race, 7:15 pace for mile 2 will still feel relatively comfortable. At mile 3, you’ll start to notice that your breathing is getting heavier and your legs growing increasingly tired. By mile 4, the comfortable 7:15 pace at mile 1 is now becoming a pretty tough pace to handle. Your arms are heavy, your legs don’t seem to be giving you as much power as they used to, and your breathing resembles that of a 75 year-old emphysema patient. Your pace begins to slip as you approach mile 5 and soon your dreams of a new personal best are out the window.

Well, that description of a 10k race sounded a little bleak. However, the point of the story is that, during a race, you need to constantly increase your effort just to maintain your goal pace. While mile 1 will feel calm and easy, by the last 1/3^rd of the race, goal pace will feel like an all out effort. So, if you want to give yourself every opportunity to succeed on race day, you need to practice this physiologic demand during your training. You need to train to increase you effort over time; you need to train to be prepared for this increase in fatigue; finally, despite what RunnersWorld might tell you, you need to train to push through the pain (sounds scary, but it’s really not all that bad).

To simulate these conditions, I use what are called cutdown runs. The idea is to start the workout at 20-30 seconds slower than marathon pace and drop 10 seconds per mile until you are running just a bit faster than half marathon pace. By doing so, you’re teaching your body how to continually increase its effort as the workout continues and you become increasingly fatigued. That way, when you approach the mid-point in a race – when you start to feel the effect of the early miles – you instinctively learn to increase your effort and push harder to maintain your pace.

Furthermore, many runners are familiar with tempo runs and threshold runs that are designed to have you running at just below or at your threshold pace (the point at which you can no longer get rid of the lactic acid produced by your muscles). By running just under your lactate threshold you can begin to decrease (or improve, depending on how you look at it) the pace at which you begin to produce too much lactic acid. These workouts are a great way to train one physiologic piece of the race. However, during a race we never stop at our anaerobic threshold – we push through that threshold to keep running faster. Cutdown runs teach you to approach that threshold and then push through that point and test yourself. Combined with tempo runs during a training cycle, cutdown runs allow you to blend specific components of training into an overall strategy that addresses all aspects of the race.

Give me an example

An example cutdown workout for someone attempting to break 2 hours in the half marathon would look something like this:

1 mile warm-up, 6 mile cutdown run (9:45, 9:35, 9:25, 9:15, 9:05, 8:55), 1 mile cool down.

Modifying cutdown runs

Just like any workout, sometimes it’s important to mix things up in the training to ensure that the body is always experiencing a new stimulus; therefore always adapting and never getting stale. Sometimes, instead of controlling the pace over the last 1 or 2 miles of a cutdown run, I will have athletes run the last mile “as fast as they can”. This can add a fun challenge to the workout and really teach your body how to dig deep. I’ve also found that this “fast as you can” last mile helps develops confidence in closing speed and ability. Most cutdown runs are 5-8 miles in distance, but you can make them longer, say 8-10 miles, by slowing down the early miles. These longer cutdowns can be a great medium effort workout for marathon runners.

What is the difference between a cutdown run and a progression run?

This is one of the questions I get most often. Progression runs have been a hot training concept over the last few years, especially in the context of a long run. The main difference between a progression run and a cutdown run is the structure. A cutdown run requires you to run at a specific pace, which is also teaching your body how to pace itself – another skill that is vital to race day success. Progression runs tend to be more free-form and a little longer. A progression run might start at easy pace for a few miles and then asks you to slowly creep your pace up and finish at marathon pace or maybe a little faster by the end, but without a specific pace drop-down for each mile. It’s a little more “run as you feel” type of workout. These progression runs are great during long runs when you want to do something other than run long and slow, but aren’t a specific workout like the cutdown runs.

By developing the skill during your training to increase you effort and push harder as you get tired, you approach race day with the tools necessary to address the specific demands of the race. Too often, runners enter races with no specific training for what they will encounter during the race. As with all my articles, please feel free to comment (scroll to the bottom), share, and email me with any questions. I love hearing your thoughts.

Comments

From Marc Audet on Wed, Feb 27, 2013 at 19:14:28 from 24.91.57.116

Hi Pat:

This article is worth a careful read.

Let's talk tomorrow and catch up.

Thanks for posting.

Thu, Feb 28, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

http://connect.garmin.com/activity/279061043

729E044 RHLL

Thu, Feb 28, 2013 11:29 AM

Distance:	6.00 mi
Time:	53:35
Avg Pace:	8:56 min/mi
Elevation Gain:	585 ft
Calories:	802 C

43°

Feels like 43°

4 mph ESE wind

Humidity 87%

6 Easy Miles.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:28	1	467	24	9:28
2	0:08:48	1	0	6	8:48
3	0:09:09	1	19	14	9:09
4	0:09:03	1	47	17	9:03
5	0:08:45	1	7	47	8:45
6	0:08:21	1	46	49	8:21
7	:02.2	0	0	0	8:54
Summary	0:53:35	6	585	157	8:56

Sat, Mar 02, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
22.00	0.00	0.00	0.00	22.00

http://connect.garmin.com/activity/279409930

730E045 Canal Trail Marc

Sat, Mar 2, 2013 9:42 AM

Distance:	22.00 mi
Time:	3:27:43
Avg Pace:	9:26 min/mi
Elevation Gain:	815 ft
Calories:	2,898 C

37°

Feels like 31°

8 mph NNW wind

Humidity 60%

I ran 22 miles today at 9:26/mile pace in 3:26:43.

This is a decent pace for the distance.

I ran with Marc. He ran 13 miles. I ran 22.

The goal was to do the 22 miles at ten minute mile pace and if take any breaks, to get the split where break was done to the 10:00/mile range.

Actually 18 of the 22 miles are faster than 10:00/mile pace.

Mile 9 is 8:44/mile.

Mile 17 is 8:48/mile.

Mile 19 is 8:29/mile.

Mile 22 is 8:40/mile.

As always, I run faster late in the game to see how much I have left in the tank. And because it’s fun to run faster.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:37	1	60	5	9:37
2	0:09:26	1	15	44	9:26
3	0:10:17	1	42	29	10:17
4	0:09:30	1	62	89	9:30
5	0:09:09	1	58	0	9:09
6	0:10:27	1	11	56	10:27
7	0:09:28	1	30	48	9:28
8	0:10:04	1	17	29	10:04
9	0:08:44	1	17	22	8:44
10	0:09:09	1	14	0	9:09
11	0:09:05	1	25	28	9:05
12	0:11:09	1	60	23	11:09
13	0:09:16	1	39	50	9:16
14	0:09:17	1	58	38	9:17
15	0:09:31	1	11	43	9:32
16	0:09:08	1	35	0	9:08
17	0:08:48	1	29	69	8:48
18	0:09:38	1	45	0	9:38
19	0:08:29	1	0	83	8:29
20	0:09:19	1	72	48	9:19
21	0:09:31	1	26	44	9:32
22	0:08:40	1	90	68	8:40
23	:01.7	0.01	0	0	5:48
Summary	3:27:43	22	815	816	9:26

Comments

From Marc Audet on Sun, Mar 03, 2013 at 12:16:46 from 24.91.57.116

Hi Pat: Excellent effort today on your part. The splits are looking good. Today's effort looks like an ideal training session for a marathon, the variation in pacing in the second half shows good strength. Overall, your consistency in the past two months is paying off big time. You will be in good shape for the ultra in April. Keep up the good work!

Sun, Mar 03, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Date

Week #

Mon

Tue (SPE)

Wed

Thu (MP)

Fri

Sat

Sun

Total

On Sched

12/31/2012

1

10-10

5-5

7-7

*20-17

5-6

47-45

-2

1/7/2013

2

10-9

5-5

7-7

12-15

10-10

44-46

0

1/14/2013

3

7-6

5-5

7-7

*22-15

*5-15

46-48

+2

1/21/2013

4

6-6

4-4

6-6

14-13

5-5

35-34

+1

1/28/2013

5

9-8

5-5

7-6

*24-12

5-5

50-36

-13

2/4/2013

6

7-7

5-6

7-6

*18-0

*10-8

47-27

-33

2/11/2013

7

*0-20

*10-0

5-6

7-6

*0-7

*24-14

*5-0

51-53

-31

2/18/2013

8

*0-6

6-6

4-5

*6-0

14-13

*10-0

40-30

-41

2/25/2013

9

0-6

7-6

5-0

7-6

*18-22

*10-0

47-40

-48

3/4/2013

10

6

4

6

14

10

40

3/11/2013

11

7

5

3

31

46

3/18/2013

12

6

4

6

14

5

35

3/25/2013

13

7

5

7

25

5

49

4/1/2013

14

5

5

7

18

35

4/8/2013

15

5

7

10

5

27

4/15/2013

16

4

3

2

50

59

The Table:

The numbers to the left of the dash in the table are scheduled miles. Numbers to the right are miles I ran. The last column reflects how “on track” I am and is the cumulative total for the miles I am ahead or behind with regard to the scheduled mileage. If there is an asterisk in the table, it reflects the run was not done precisely as scheduled.

NEW YEAR PRIMARY GOALS:

Double the mileage without injury

Consistency with running the scheduled miles

Run the 5 scheduled days weekly

Do the Long Runs at the prescribed distances

Monitor your progress frequently to prevent yourself from becoming inconsistent

Identify running partners and schedule runs with them month in advance if possible (accountability)

Races: Quality versus Quantity. Go for PRs – train for the event. No B2B races. No once a month races. Be selective.

Nine Week Summary. 12/31/12 through 3/3/13. I ran 359 of the 407 scheduled miles (88%).

The three weekday runs are fine across the nine weeks. 1 of 27 runs not done as scheduled when during Week 7, I ran a 20 miler on Monday and rescheduled the Tuesday ten miler to Friday and ran 7 versus ten miles.

The Sunday runs are okay as well. I skipped the Week 7, 2/17/13 five miler as I ran 61 miles during the seven day period 2/10/13 through 2/16/13.

I skipped the week 8, 2/24/13 ten miler because I ran a hard effort the day before setting a 4 minute and 29 second course PR on the hilly Colchester Half Marathon course. The Week 9 Sunday ten miler I skipped as well…Okay…maybe some slacking on the Sunday runs. I could have gotten out there today. I decided on taking a day off. I’ll watch the Sunday runs and get back on track with those.

The Saturday Long Runs – I had VALID reasons for cutting short or missing a long run. When possible, I adapted or made the run up. Week 1 saw 17 versus 20 miles done as the last three weeks of December 2012 saw 16 days off and the last week with running and the Long then being 13 miles. Week 3 and 5 had the BM issue and the Longs cut short. I adapted for week 3. Week 6 was the Blizzard. I adapted by running Long on Monday during Week 7 and cut the Week 7 Saturday Long run short. I ran 22 miles during Week 9 versus the scheduled 18 miles.

I have not been short-changing the schedule. I have consistently applied myself to completing the scheduled runs at the prescribed distances.

Weekday Run Analysis: Doubling the mileage required I run slower during the initial training period. The weekday runs and the average pace per mile for those weekday runs are below. During Week 1-5, I ran 2/15 runs at average pace of <9:00/mile pace. During Week 6-9, I ran 7/12 runs at average pace of <9:00/mile pace. I am now running faster while maintaining the high mileage.

Week 1 (9:44, 9:27, 9:24). Week 2 (9:44, 8:57, 8:50), Week 3 (9:26, 9:32, 9:24), Week 4 (9:28, 9:35, 9:27), Week 5 (9:36, 9:08, 9:30)

Week 6 (8:55, 9:04, 8:40), Week 7 (8:51, 9:04, 9:26), Week 8 (8:55, 8:49, 8:54), Week 9 (9:10, 9:08, 8:55).

Comments

From Marc Audet on Mon, Mar 04, 2013 at 09:14:55 from 24.91.57.116

Good analysis Pat, gives good insight into how the training is coming along.

I found the Weekday Run Analysis the most interesting. Week 8 was your fastest (most sub-9 paces) and it showed a local peak in fitness, which corresponds to your PR pace on the Colchester course. Week 8 is best compared to Week 4 (6-6-4) and it shows that you improved your training pace by 30s/mile on a 4-6 miles course. That's about 3 points on the VDOT scale using the 10K times (approximately 6 miles).

Your improvements seem to be consistent with what the books are saying, so the training is working.

Don't sweat the details about the total mileage; all this means is that you need 18 weeks instead of 16 to get to a certain fitness level. Nothing wrong with that. These generic training schedules are not precise, based on averages, and you need to always think in terms of +/- around some nominal value. Your data is probably the best guide for future planning.

Good work!

From PRE on Mon, Mar 04, 2013 at 16:58:49 from 99.50.213.11

Marc,

Thanks. I sometimes make little rules for myself to hold myself accountable. One rule...I don't need to do the mileage 100 percent. But if it is under 90 percent, then it is lacking. (It keeps me honest and allows me to shut the door quickly on being inconsistent).

Those faster splits during Week 6-9: I think I was running like around that pace before I doubled my mileage. Not sure; I'd have to look up last years records.

Telling for me though; that I am able to put together a 22 miler with multiple miles at the later stage in the eights pace range.

Also telling: that I am able to keep it together and pick up the pace the last four miles of a half marathon race.

This speaks to Endurance...something which will be needed during the 50 mile race.

SO: That guy who wrote the book I read - I think he is onto a pretty decent 50 mile ultra training schedule!

(But we'll see.)

AND...I go a little out there when observing if I am staying on track...because I fall off track. Like right around this time...I must focus on the next four weeks. I at times around 6-8 weeks falter.

Mon, Mar 04, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.01	0.00	0.00	0.00	6.01

http://connect.garmin.com/activity/280545976

731E046 RHLL

Mon, Mar 4, 2013 11:44 AM

Distance:	6.01 mi
Time:	54:11
Avg Pace:	9:01 min/mi
Elevation Gain:	194 ft
Calories:	790 C

37°

Feels like 28°

16 mph NW wind

Humidity 52%

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:28	1	36	27	9:28
2	0:08:58	1	0	9	8:58
3	0:09:13	1	27	0	9:13
4	0:09:00	1	62	48	9:00
5	0:08:53	1	30	68	8:53
6	0:08:36	1	40	45	8:36
7	:03.2	0.01	0	0	8:59
Summary	0:54:11	6.01	194	198	9:01

Tue, Mar 05, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.01	0.00	0.00	0.00	4.01

http://connect.garmin.com/activity/280936546

732E047 RHLL

Tue, Mar 5, 2013 3:33 PM

Distance:	4.01 mi
Time:	35:34
Avg Pace:	8:53 min/mi
Elevation Gain:	296 ft
Calories:	533 C

45°

Feels like 41°

6 mph NE wind

Humidity 49%

I ran 4.01 miles @ 8:53/mile in 35:34.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:09	1	233	220	9:09
2	0:08:47	1	0	10	8:47
3	0:08:55	1	22	14	8:55
4	0:08:41	1	41	54	8:41
5	:02.2	0.01	0	0	7:13
Summary	0:35:34	4.01	296	299	8:53

Thu, Mar 07, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.81	0.00	0.00	0.00	5.81

http://connect.garmin.com/activity/281576758

733E048 RHLL

Thu, Mar 7, 2013 11:47 AM

Distance:	5.81 mi
Time:	50:29
Avg Pace:	8:41 min/mi
Elevation Gain:	1,196 ft
Calories:	772 C

37°

Feels like 29°

15 mph NE wind

Humidity 75%

I ran 5.81 miles today @ 8:41/mile. Of note, the mile2 split is 8:27, mile 5 split is 8:24 and the last 0.81 mile split is 8:28. These are faster miles than I have been running of late for Easy runs. That is good.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:04	1	1,044	1,028	9:04
2	0:08:27	1	19	32	8:27
3	0:08:47	1	16	21	8:47
4	0:08:56	1	56	17	8:56
5	0:08:24	1	22	57	8:24
6	0:06:51	0.81	39	42	8:28
Summary	0:50:29	5.81	1,196	1,196	8:41

Sat, Mar 09, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.02	0.00	0.00	0.00	20.02

http://connect.garmin.com/activity/282312976

734E049 Canal Trail

Sat, Mar 9, 2013 11:10 AM

Distance:	20.02 mi
Time:	3:09:39
Avg Pace:	9:28 min/mi
Elevation Gain:	539 ft
Calories:	2,641 C

46°

Feels like 42°

9 mph N wind

Humidity 34%

I ran 20.02 miles @ AP 9:28/mile in 3:09:39. (Long Run pace range is 8:36-9:54/mile pace). The goal was to get the miles done at 9:15-9:45 mile pace range. All splits, except four, within the range above. The four splits outside of the range are: Mile 2 at 9:12, Mile 10 at 9:59, Mile 12 at 8:56, Mile 17 at 8:54. I would say this is consistent. The salt came through the third upper layer today and visible on the jacket. Hotter than usual. Of note, the Canal Trail not the best running conditions. Slush and puddles at various points. And by the time I ran a mile or two on the trail portion, running shoes soaked. A good run at any rate.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:44	1	67	8	9:44
2	0:09:12	1	39	134	9:12
3	0:09:36	1	35	17	9:36
4	0:09:35	1	50	82	9:35
5	0:09:22	1	49	33	9:22
6	0:09:43	1	19	18	9:43
7	0:09:19	1	26	8	9:19
8	0:09:24	1	7	30	9:24
9	0:09:37	1	58	11	9:37
10	0:09:59	1	31	17	9:59
11	0:09:40	1	17	72	9:40
12	0:08:56	1	6	17	8:56
13	0:09:34	1	12	0	9:34
14	0:09:19	1	0	0	9:19
15	0:09:30	1	50	22	9:30
16	0:09:31	1	22	44	9:31
17	0:08:54	1	18	23	8:54
18	0:09:38	1	0	0	9:38
19	0:09:25	1	0	18	9:25
20	0:09:35	1	33	0	9:36
21	:08.3	0.02	0	0	8:03
Summary	3:09:39	20.02	539	555	9:28

Sun, Mar 10, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	6.01	0.00	0.00	6.01

http://connect.garmin.com/activity/282895290

735E050 Canal Trail

Sun, Mar 10, 2013 2:38 PM

Distance:	6.01 mi
Time:	50:59
Avg Pace:	8:29 min/mi
Elevation Gain:	157 ft
Calories:	803 C

43°

Feels like 40°

5 mph wind

Humidity 65%

6.01 @ AP 8:29/mile in 50:59.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:03	1	107	33	9:03
2	0:08:32	1	12	17	8:32
3	0:08:29	1	0	4	8:29
4	0:08:24	1	20	23	8:24
5	0:08:19	1	13	0	8:19
6	0:08:07	1	5	0	8:07
7	:03.9	0.01	0	0	7:13
Summary	0:50:59	6.01	157	78	8:29

Comments

From ACorn on Mon, Mar 11, 2013 at 20:11:40 from 24.2.76.146

Nice run! It looks like you're speeding up on some of your shorter runs. Nice training.

Wed, Mar 13, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	6.02	0.00	0.00	6.02

http://connect.garmin.com/activity/284073032

736E051 RHLL

Wed, Mar 13, 2013 11:47 AM

Distance:	6.02 mi
Time:	51:26
Avg Pace:	8:33 min/mi
Elevation Gain:	1,459 ft
Calories:	789 C

46°

Feels like 41°

11 mph NW wind

Humidity 42%

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:07:55	1	1,296	685	7:55
2	0:08:41	1	0	42	8:41
3	0:08:43	1	10	18	8:43
4	0:08:47	1	41	22	8:47
5	0:08:41	1	22	48	8:41
6	0:08:30	1	91	67	8:30
7	:10.0	0.02	0	0	7:43
Summary	0:51:26	6.02	1,459	881	8:33

Thu, Mar 14, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.22	0.00	0.00	0.00	5.22

http://connect.garmin.com/activity/284377474

737E052 RHLL

Thu, Mar 14, 2013 12:36 PM

Distance:	5.22 mi
Time:	47:27
Avg Pace:	9:05 min/mi
Elevation Gain:	154 ft
Calories:	693 C

32°

Feels like 21°

18 mph NNW wind

Humidity 37%

I ran 5.22 miles at 9:05/mile pace in 47:27. I tried to run 10:00/miles initially by going slow and easy and not breathing hard…found I was at 9:35/mile. So then decided to keep the effort the same and go for 9:30s…then put together an 8:50/mile. What??? Figured I’d go for 9:30s still…9:08, 8:54 and 9:12 follow. Well I did not think I was breathing too hard and I thought I was running easy.

No big deal. But I do have a 31 miler coming up. And I want to practice going slower because I cannot be running 9:00s up front for the 50 mile race.

For the 31 miler: plan is to practice going out at 9:15-9:45/mile – just keep the splits within that range and toward the higher end. As the run progresses, I will get faster but I must monitor this! Keep the splits around 9:30 is the goal. And to end the run at 9:30/mile AP is the goal. This will be about the same plan for the 50 mile race I believe. I don’t plan to hold that pace for the entire 50…but I will get a good estimate of how long I might be able to hold that pace for with the upcoming Long run.

The current goal for the Ultra is to get the fifty done at <10:00/mile AP and in 8:20.

Currently, 9:30s are super easy…but we’ll see.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:35	1	36	22	9:35
2	0:08:50	1	6	17	8:50
3	0:09:08	1	28	0	9:08
4	0:08:54	1	33	70	8:54
5	0:09:11	1	52	0	9:12
6	0:01:50	0.22	0	41	8:14
Summary	0:47:27	5.22	154	150	9:05

Fri, Mar 15, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
30.02	0.00	0.00	0.00	30.02

http://connect.garmin.com/activity/284668616

738E053 Canal Trail

Fri, Mar 15, 2013 9:45 AM

Distance:	30.02 mi
Time:	4:44:37
Avg Pace:	9:29 min/mi
Elevation Gain:	1,632 ft
Calories:	3,960 C

34°

Feels like 34°

4 mph wind

Humidity 40%

I ran 30.02 miles @ 9:29/mile AP. It took 4:44:37 to complete the run (close to 5 hours). The goal was to keep all splits within the 9:15-9:45/mile range. I did that for 25 of the 30 miles. Mile 2, 4, and 25 was fast by a couple seconds. Mile 26 slow by 11 seconds and Mile 28 slow by 42 seconds.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:28	1	238	193	9:28
2	0:09:14	1	34	39	9:14
3	0:09:22	1	113	96	9:22
4	0:09:13	1	0	35	9:13
5	0:09:28	1	31	0	9:28
6	0:09:39	1	2	0	9:39
7	0:09:16	1	45	22	9:16
8	0:09:26	1	9	25	9:26
9	0:09:17	1	18	0	9:18
10	0:09:26	1	28	0	9:27
11	0:09:25	1	7	53	9:25
12	0:09:21	1	47	49	9:21
13	0:09:36	1	444	431	9:36
14	0:09:18	1	125	123	9:19
15	0:09:16	1	17	41	9:17
16	0:09:42	1	108	124	9:42
17	0:09:19	1	13	17	9:20
18	0:09:30	1	107	83	9:30
19	0:09:15	1	35	28	9:15
20	0:09:22	1	0	57	9:22
21	0:09:41	1	33	32	9:41
22	0:09:15	1	19	32	9:15
23	0:09:41	1	25	23	9:41
24	0:09:23	1	7	8	9:23
25	0:09:14	1	8	0	9:14
26	0:09:56	1	12	29	9:56
27	0:09:35	1	11	5	9:35
28	0:10:27	1	41	22	10:27
29	0:09:44	1	51	0	9:45
30	0:09:37	1	0	44	9:37
31	:08.7	0.02	0	0	9:22
Summary	4:44:37	30.02	1,632	1,613	9:29

Comments

From ACorn on Fri, Mar 15, 2013 at 15:20:56 from 24.2.76.146

Wow! That's a long run, I can't imagine running for almost 5 hours. Way to go PRE!

From Marc Audet on Fri, Mar 15, 2013 at 16:07:38 from 24.91.57.116

Absolutely awesome! Gorgeous day for it too! How was the trail around Lock 12?

From PRE on Fri, Mar 15, 2013 at 17:57:19 from 99.50.213.11

ACorn,

Thanks. You wouldn't have to. You could run thirty a lot faster than that!!

Marc,

The trail toward Cheshire from Bruegger's - totally clear of snow/ice for the entire nine mile stretch. And clear the other way toward New Haven for the 5 mile distance!

And so I don't think I'll run tomorrow. I actually needed to run the 30 today because of time constraints...I could not figure out how to get it done on Saturday.

Maybe a Sunday run though. Let me know your thoughts on what kind of distance, if any, you would want to do Sunday.

From Rob Mantz on Sat, Mar 16, 2013 at 21:13:18 from 71.219.66.133

Good job. Nice prep for the Ultra.

Sun, Mar 17, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.14	0.00	0.00	0.00	3.14

http://connect.garmin.com/activity/286883509

739E054 LL

Sun, Mar 17, 2013 1:46 PM

Distance:	3.14 mi
Time:	28:37
Avg Pace:	9:06 min/mi
Elevation Gain:	53 ft
Calories:	417 C

9°

Feels like 33°

10 mph NNW wind

Humidity 30%

It feels like 10:30/mile pace and I am going for 10:00/mile pace. At 0.30 mile I look at the watcfh and find I am running 9:04./mile pace. So I decide to go for 9:15/mile +/- 15 seconds. Get the 3.14 miles done at 9:06/mile pace.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:11	1	19	25	9:11
2	0:09:04	1	23	33	9:04
3	0:09:05	1	11	19	9:05
4	0:01:18	0.14	0	0	9:04
Summary	0:28:37	3.14	53	77	9:06

Wed, Mar 20, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.33	0.00	0.00	0.00	5.33

http://connect.garmin.com/activity/286883492

740E055 RHLL

Wed, Mar 20, 2013 11:40 AM

Distance:	5.33 mi
Time:	51:32
Avg Pace:	9:40 min/mi
Elevation Gain:	187 ft
Calories:	711 C

37°

Feels like 29°

14 mph WNW wind

Humidity 44%

I am in Week 12 of my 16 week schedule. Week 14 through 16 will be the taper weeks. So today, I figure I will go for 9:45s. Keep the splits between 9:30-10:00/mile pace. But practice keeping them tight around 9:45/mile pace. Get used to running that slowly.

I ran 9:29/mile AP for 30 miles Friday. But I know I cannot hold that pace across 50 miles. The current strategy for the 50 mile race will be to run 9:45 splits – try to keep them tight around 9:45 (but 9:30-10:00/mile is acceptable). Today I ran all the splits and within a ten second range (9:33-9:43/mile). During the race, try to maintain 9:45s for 40 miles at minimum. It will give you a ten minute buffer for the last ten miles. The GOAL TIME for the race will be 8:20 at 10:00/mile pace. Normally I would not think in terms of building a buffer for a marathon – but this is the 50 mile distance…and 9:45s are an easier pace to hold than MP. The miles today were VERY EASY. Will continue to train at 9:45s this week and run faster next week…because I don't want to devote to much time to slower training. AND THEN…the three weeks of taper.

I HAVE BEEN SUPER CONSISTENT WITH MY MILES/SCHEDULE!!! I have run more than 90 percent of my scheduled miles. And I have applied myself to making up for the Long runs I cut short (by running longer Long runs than scheduled) but doing so wisely - I know there is a rule of thumb to not chase the missed runs...but I am being smart about it and monitoring how my body feels - and I am not overdoing it.

What is important to me - THAT I MAINTAIN CONSISTENCY.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:41	1	39	34	9:41
2	0:09:43	1	0	12	9:43
3	0:09:43	1	64	0	9:43
4	0:09:33	1	40	101	9:33
5	0:09:43	1	44	0	9:43
6	0:03:08	0.33	0	47	9:35
Summary	0:51:32	5.33	187	194	9:40

Comments

From ACorn on Thu, Mar 21, 2013 at 19:36:27 from 24.2.76.146

PRE,

You're right on that consistency is vital. Way to get it done!

Thu, Mar 21, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.30	0.00	0.00	0.00	5.30

http://connect.garmin.com/activity/287541281

741E056 RHLL

Thu, Mar 21, 2013 11:39 AM

Distance:	5.30 mi
Time:	51:12
Avg Pace:	9:40 min/mi
Elevation Gain:	159 ft
Calories:	700 C

32°

Feels like 25°

8 mph NE wind

Humidity 69%

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:35	1	35	23	9:35
2	0:09:41	1	0	16	9:41
3	0:09:44	1	47	0	9:44
4	0:09:41	1	22	74	9:41
5	0:09:40	1	55	0	9:41
6	0:02:51	0.3	0	50	9:39
Summary	0:51:12	5.3	159	163	9:40

Fri, Mar 22, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.01	0.00	0.00	0.00	4.01

http://connect.garmin.com/activity/287541274

742E057 RHLL

Fri, Mar 22, 2013 1:16 PM

Distance:	4.01 mi
Time:	34:54
Avg Pace:	8:42 min/mi
Elevation Gain:	100 ft
Calories:	526 C

39°

Feels like 33°

10 mph NW wind

Humidity 38%

Split	Time	Moving Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:49	8:41	1	38	50	8:49
2	0:08:31	8:32	1	17	7	8:31
3	0:08:56	8:56	1	12	0	8:56
4	0:08:30	8:30	1	33	41	8:30
5	:07.3	:06	0.01	0	0	9:45
Summary	0:34:53	34:45.0	4.01	100	98	8:42

Sat, Mar 23, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.97	0.00	0.00	0.00	12.97

http://connect.garmin.com/activity/287919911

743E058 West Haven Run

Sat, Mar 23, 2013 8:07 AM

Distance:	12.97 mi
Time:	2:00:44
Avg Pace:	9:18 min/mi
Elevation Gain:	728 ft
Calories:	1,717 C

30°

Feels like 24°

6 mph W wind

Humidity 64%

I ran the Savin Rock Half Marathon Race course today with about 550 other runners. I ran this as a training run and as an unregistered participant. Two official participants were Marge Barretta (sister) and Marc Audet (training partner). They ran well and I’ll have to check out their results.

My splits: I was intending to run 9:45s for the 13 miles and to keep the splits tight around there with a 9:30-10:00/mile pace to be considered acceptable. I had to pull back some to keep the splits there…the first six miles were with a 9:27-9:39/mile spread (12 second range). Split 7 was 9:11/mile…could not hold back anymore. Then I hit a 9:43 and a 9:41 split – got back on track. Mile 10 is 9:03/mile pace. Mile 11 is 8:37/mile. Mile 12 is 8:46/mile. Mile 13 is 8:40/mile…Okay – not running at speed here but clearly not sticking with my plan to run 9:45s. I think what happened was I just kind of got in race mode to a degree.

An okay run. Ended up doing 9:18/mile pace and got the 12.97 miles done in 2:00:44. It’s kind of close to 9:45/mile pace. At any rate, it was within Easy pace range and there was some deviation – not as slow as planned…but still a valuable run.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:38	1	0	4	9:38
2	0:09:31	1	73	70	9:32
3	0:09:36	1	203	191	9:36
4	0:09:28	1	16	25	9:28
5	0:09:27	1	53	55	9:27
6	0:09:39	1	73	0	9:39
7	0:09:10	1	29	10	9:11
8	0:09:43	1	104	38	9:43
9	0:09:41	1	129	174	9:41
10	0:09:02	1	16	85	9:03
11	0:08:37	1	14	47	8:37
12	0:08:46	1	2	0	8:46
13	0:08:25	0.97	17	31	8:40
Summary	2:00:44	12.97	728	728	9:18

Comments

From ACorn on Sat, Mar 23, 2013 at 15:36:28 from 24.2.76.146

Nice training run! Looks like you picked it up a bit at the end, way to go! Being around races is a lot of fun and motivating.

From Marc Audet on Mon, Mar 25, 2013 at 09:54:14 from 24.91.57.116

Hi Pat, Good to see you on Saturday, good training run for you. I posted my splits for reference. Those hills are killing me, no more slacking on the mileage! :)

You are going to be in prime shape for the ultra coming up in 4 weeks. Keep up the good work!

From PRE on Tue, Mar 26, 2013 at 18:47:55 from 99.50.213.11

ACorn, Hi. Hey it was a good workout. And I am okay with picking up the pace a little bit at the tail end. BUT, I was supposed to maintain 9:45s throughout. My next long run I am committed to maintaining 9:45s up to mile 20. THEN, I hope I have some gas to play with the remaining miles!

Marc, Thanks. I really am amazed at how consistent I have been for now going on thirteen weeks (14 if counting the last week of December!). This is the first time since I started running where I actually stuck to a training program all the way through. I know...four weeks left. Hopefully I did not speak to soon.

Sun, Mar 24, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.82	0.00	0.00	0.00	2.82

Three runs today back to back for the most part totaling 2.82 miles. We’ll call them Easy miles.

http://connect.garmin.com/activity/288572831

744E059 A Trumbull HS Track Doug/Tim

Sun, Mar 24, 2013 7:03 AM

Distance:	0.50 mi
Time:	4:34
Avg Pace:	9:08 min/mi
Elevation Gain:	0 ft
Calories:	67 C

http://connect.garmin.com/activity/288572821

744E059 B Trumbull HS Track Doug/Tim

Sun, Mar 24, 2013 7:14 AM

Distance:	1.32 mi
Time:	10:48
Avg Pace:	8:11 min/mi
Elevation Gain:	0 ft
Calories:	175 C

A Mile Time Trial: Okay – not happening today. I got the mile done @ 7:44/mile pace. I think my 5 mile pace is 7:47/mile. So clearly I did not get the mile done at mile race pace. Maybe I’ll give it another go in a couple weeks.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	07:44.2	1	0	7	7:44
2	03:03.9	0.32	0	0	9:32
Summary	10:48.0	1.32	0	7	8:11

http://connect.garmin.com/activity/288574490

744E059 C Trumbull HS Track Doug/Tim

Sun, Mar 24, 2013 8:00 AM

Distance:	1.00 mi
Time:	10:00
Avg Pace:	10:00 min/mi

This is just a manual entry for the mile Easy run post mile time trial.

Comments

From Marc Audet on Mon, Mar 25, 2013 at 09:56:27 from 24.91.57.116

Come on Pat, try warming up next time, it makes the mile a lot easier!!!! Better still, I will come on over and give you guys a demo!

From PRE on Tue, Mar 26, 2013 at 18:43:06 from 99.50.213.11

Marc, I hear that. I'll go for another mile time trial in a couple weeks. But, for fun, I am considering running a 7:44/mile or better for the 20th mile of my next long run...sort of prove to myself how easy that mile is! But darn, it sure was not easy Sunday!

From ACorn on Tue, Mar 26, 2013 at 19:40:00 from 24.2.76.146

You'll figure out the whole mile pace. I believe you're faster than you believe. Your endurance is definitely there to pull it off. Maybe do some 100 meter or 200 meter bursts at mile pace during some runs just to get used to the pace and it'll slowly build from there.

Good luck PRE! Lots of fun seeing you figure out this ultra business.

Tue, Mar 26, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.83	0.00	0.00	0.00	5.83

http://connect.garmin.com/activity/289336218

745E060 RHLL

Tue, Mar 26, 2013 11:18 AM

Distance:	5.83 mi
Time:	54:27
Avg Pace:	9:20 min/mi
Elevation Gain:	610 ft
Calories:	775 C

I ran 5.83 miles attempting to maintain 9:45/mile pace. I did not do so well with that and got 9:20/mile pace on average for the run. It’s okay. BUT, I must work on maintaining 9:45/mile pace. Going faster than that during the ultra will not be wise. It will cost me and I will lose time at the tail end of the race.

Attempt to maintain 9:45s throughout the next Long run…or at least for the first twenty miles.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:26	1	513	639	9:26
2	0:08:52	1	10	45	8:52
3	0:09:31	1	0	0	9:31
4	0:09:39	1	39	0	9:40
5	0:09:20	1	12	41	9:20
6	0:07:39	0.83	37	36	9:13
Summary	0:54:27	5.83	610	760	9:20

Comments

From Osa Bear on Wed, Mar 27, 2013 at 09:23:12 from 24.2.76.146

Thanks for your comment Pre-- yes I try to stay active, but nothing like the rest of you. It's just good to keep track. Sometimes it's a little extra motivation.

Wed, Mar 27, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.81	0.00	0.00	0.00	5.81

http://connect.garmin.com/activity/289653878

746E061 RHLL

Wed, Mar 27, 2013 12:07 PM

Distance:	5.81 mi
Time:	56:23
Avg Pace:	9:42 min/mi
Elevation Gain:	378 ft
Calories:	775 C

48°

Feels like 46°

6 mph NW wind

Humidity 34%

I ran 5.81 miles and tried keeping the splits tight around 9:45/mile for the purpose of practicing to stay on pace for what I will attempt to run 50 miles at – a 9:45/mile pace per mile. Key is not going faster. And the goal is to get 40 of the 50 done at 9:45/mile. I would expect after 40, I would fall off the pace although I am not certain how much I would fall off. If I were to hit eleven minute miles for the last ten, I would still get my goal time of AP 10:00/miles for the fifty (Eight hours, twenty minutes).

Splits today tight at 9:40/mile to 9:44/mile (4 second spread). Now that is a good range and I was able to maintain consistency today.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:43	1	47	34	9:43
2	0:09:44	1	68	74	9:44
3	0:09:43	1	58	68	9:43
4	0:09:40	1	91	43	9:40
5	0:09:41	1	81	116	9:42
6	0:07:52	0.81	34	49	9:42
Summary	0:56:23	5.81	378	384	9:42

Thu, Mar 28, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.01	0.00	0.00	0.00	4.01

http://connect.garmin.com/activity/290009319

747E062 RHLL

Thu, Mar 28, 2013 2:04 PM

Distance:	4.01 mi
Time:	37:31
Avg Pace:	9:22 min/mi
Elevation Gain:	134 ft
Calories:	538 C

6°

Feels like 43°

6 mph NE wind

Humidity 53%

I was going for 9:45s but forgot to go slower. So I just ran slower and not really striving to maintain 9:45s. I am confident though I will maintain consistent 9:45s during the ultra and not go out to fast. Got these four miles done at 9:22/mile AP.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:13	1	36	49	9:12
2	0:09:26	1	65	52	9:27
3	0:09:36	1	0	0	9:36
4	0:09:13	1	33	37	9:13
5	:04.2	0.01	0	0	7:29
Summary	0:37:31	4.01	134	138	9:22

Comments

From ACorn on Thu, Mar 28, 2013 at 21:11:30 from 24.2.76.146

It's funny how most/all of us just have paces that we naturally lock into on our runs. It can be tough to slow down.

Sat, Mar 30, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.02	0.00	1.00	0.00	16.02

http://connect.garmin.com/activity/290906273

748E063 Canal Trail

Sat, Mar 30, 2013 1:09 PM

Distance:	16.02 mi
Time:	2:33:16
Avg Pace:	9:34 min/mi
Elevation Gain:	573 ft
Calories:	2,115 C

55°

Feels like 55°

5 mph WNW wind

Humidity 24%

Didn’t feel like running long today. Had 25 miles scheduled. Was going to skip the run but figured I should do something. So I ran 16 miles and 15 of the miles @ 9:29-9:54/mile pace which is a 25 second spread. The 16 miles were done at 9:34/mile average pace in 2:33:16. Probably the first 15 miles done at an average pace of 9:41/mile or so (Goal was 9:45/miles). Mile 16, the last mile, is the fastest split at 7:52/mile. That’s not a bad split. I always go faster for the last mile.

Only fuel: ten ounces of Gatorade throughout the run. I did not use any Power Gel.

So I slacked today. BUT, there has been high consistency with putting in the miles these past 13 weeks. I am okay with this. The March long runs were 22, 20, 30, 13, and 16…total miles for the five days = 101. Given that, guess I could rationalize that cutting the 25 miler short today not such a big deal.

Next three weeks will be TAPER weeks (less mileage).

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:50	1	45	0	9:50
2	0:09:43	1	71	107	9:43
3	0:09:45	1	46	19	9:45
4	0:09:31	1	8	41	9:31
5	0:09:45	1	115	78	9:46
6	0:09:40	1	7	11	9:40
7	0:09:45	1	87	74	9:45
8	0:09:45	1	8	11	9:45
9	0:09:54	1	0	7	9:54
10	0:09:36	1	35	34	9:36
11	0:09:45	1	0	20	9:45
12	0:09:34	1	19	13	9:34
13	0:09:32	1	22	24	9:32
14	0:09:29	1	52	35	9:29
15	0:09:43	1	59	50	9:43
16	0:07:52	1	0	39	7:52
17	:07.2	0.02	0	0	7:16
Summary	2:33:16	16.02	573	564	9:34

Sun, Mar 31, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.01	0.00	0.00	0.00	5.01

http://connect.garmin.com/activity/294134149

749E064 Whitney Water Center

Sun, Mar 31, 2013 1:30 PM

Distance:	5.01 mi
Time:	43:14
Avg Pace:	8:38 min/mi
Elevation Gain:	400 ft
Calories:	664 C

54°

Feels like 54°

6 mph SSE wind

Humidity 47%

Faster Miles.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:04	1	151	79	9:04
2	0:08:47	1	39	20	8:47
3	0:08:34	1	82	85	8:34
4	0:08:16	1	46	52	8:16
5	0:08:30	1	72	36	8:30
6	:03.6	0.01	--	--	8:33
Summary	0:43:14	5.01	400	279	8:38

Mon, Apr 01, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

http://www.active.com/donate/newtownpolice/patrickkearney0108

Comments

From Scott Wesemann on Wed, Apr 03, 2013 at 10:39:48 from 66.232.64.4

Hey PRE, great to hear from you. I hope you're running is going well for you. It looks like you have been getting in some solid miles.

From PRE on Wed, Apr 03, 2013 at 19:17:27 from 99.50.213.11

Scott,

Hi. You did an awesome job for that 100 miler! I actually read your report a few times. I have been very serious about my training program for this ultra! I have hit 90% of my scheduled mileage these past thirteen weeks. Did all my Long runs with the longest run being 30 miles which was done at 9:30/mile pace. So now I am tapering...which will be kind of hard to do. I really still don't know if I can knock out this 50 miler...For some reason, I enjoy not being sure I can do it??? Whatever happens though, I trained to the best of my ability! It is the first time I will have completed a training program precisely as scheduled! Going for this ultra required that I double my mileage. There was so much learning involved. Good experience. Probably I have you to thank for this because I think I got turned on to doing an ultra from your blog!!! Be well. Talk to you soon.

Tue, Apr 02, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.01	0.00	0.00	0.00	5.01

http://connect.garmin.com/activity/294134143

750E065 RHLL

Tue, Apr 2, 2013 1:04 PM

Distance:	5.01 mi
Time:	45:54
Avg Pace:	9:10 min/mi
Elevation Gain:	174 ft
Calories:	671 C

39°

Feels like 34°

7 mph W wind

Humidity 28%

Going for 9:45s. not really trying to maintain that though.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:24	1	36	33	9:24
2	0:08:59	1	8	18	8:59
3	0:09:20	1	40	0	9:20
4	0:09:04	1	13	49	9:04
5	0:09:01	1	77	65	9:01
6	:07.0	0.01	0	0	9:47
Summary	0:45:54	5.01	174	164	9:10

Wed, Apr 03, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.02	0.00	0.00	0.00	5.02

http://connect.garmin.com/activity/294134129

751E066 RHLL

Wed, Apr 3, 2013 12:47 PM

Distance:	5.02 mi
Time:	44:06
Avg Pace:	8:47 min/mi
Elevation Gain:	251 ft
Calories:	664 C

41°

Feels like 33°

14 mph WNW wind

Humidity 28%

Faster miles than what have been running.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:51	1	39	48	8:51
2	0:08:48	1	73	61	8:48
3	0:08:59	1	37	0	8:59
4	0:08:36	1	0	36	8:36
5	0:08:40	1	101	105	8:40
6	:12.3	0.02	0	0	11:03
Summary	0:44:06	5.02	251	250	8:47

Thu, Apr 04, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.04	0.00	0.00	0.00	6.04

http://connect.garmin.com/activity/294134116

752E067 RHLL

Thu, Apr 4, 2013 11:25 AM

Distance:	6.04 mi
Time:	55:32
Avg Pace:	9:12 min/mi
Elevation Gain:	20,335 ft
Calories:	803 C

45°

Feels like 41°

6 mph WSW wind

Humidity 39%

Walked going into mile 3 to bring the pace closer to 9:45. Did the same for the later miles. Got the pace to 9:45 but brought back to lower pace when finished out the splits. It’s okay. I’ll need to walk during the ultra anyway. I still believe I can succeed with maintaining 9:45s during the ultra and not go faster than that.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:32	1	20,164	20,173	9:32
2	0:08:38	1	0	0	8:38
3	0:09:22	1	42	9	9:22
4	0:09:05	1	0	67	9:05
5	0:09:24	1	102	40	9:24
6	0:09:14	1	28	65	9:14
7	:16.8	0.04	0	0	7:16
Summary	0:55:32	6.04	20,335	20,354	9:12

Sun, Apr 07, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Back injury Saturday at 3:00pm. So could not run the Danbury Half Marathon on Sunday 4/7/13. I hope this does not interfere with my two upcoming races in the next 5 weeks...4/21/13 and 5/12/13.

Below is a table of my scheduled mileage and the mileage I actually ran. Some runs were appropriately cut short, missed, or rescheduled. Had been at above 90 percent of scheduled mileage completed - now not the case.

BUT, there are 14 solid weeks of training!

16 Week Schedule of miles. Black indicates done as scheduled (+/- 1 MILE) and with rounding up/down. Red indicates deviation. Blue not run yet.
Date	Week #	M	T (SPE)	W	Th (MP)	F	Sat	Sun	Total	G.Tot
12/31/2012	1		10	5	7		20-3	5	47-3	47-3
1/7/2013	2		10	5	7		12+3	10	44+3	91-0
1/14/2013	3		7	5	7		22-7	5+10	46+3	137+3
1/21/2013	4		6	4	6		14	5	35	172+3
1/28/2013	5		9	5	7		24-12	5	50-12	222-9
2/4/2013	6		7	5	7		18-18	10-2	47-20	269-29
2/11/2013	7	+20	10-10	5	7	+7	24-10	5-5	51+2	320-27
2/18/2013	8	+6	6	4	6-6		14	10-10	40-10	360-37
2/25/2013	9	+6	7	5-5	7		18+4	10-10	47-5	407-42
3/4/2013	10		6	4	6		14+6	10-4	40+2	447-40
3/11/2013	11		7-7	5	3+2	+30	31-31	+3	46-3	493-43
3/18/2013	12		6-6	4	6	+4	14	5-2	35-4	528-47
3/25/2013	13		7	5	7		25-9	5	49-9	577-56
4/1/2013	14		5	5	7		18-18		35-18	612-74
4/8/2013	15		5		7		10	5	27	639
4/15/2013	16		4	3	2			50	59	698

Sat, Apr 13, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.35	4.00	0.00	0.00	10.35

http://connect.garmin.com/activity/297426966

753E068 Canal Trail Marc

Sat, Apr 13, 2013 8:42 AM

Distance:	10.35 mi
Time:	1:32:08
Avg Pace:	8:54 min/mi
Elevation Gain:	866 ft
Calories:	1,370 C

45°

Feels like 41°

7 mph N wind

Humidity 70%

I ran 4/4/13 (Thursday). I had a back injury Saturday and missed the Saturday 18 miler (was planning Sunday Half Marathon race in place of that). Missed a Tuesday 7 miler and Thursday 5 miler as well. Today I got out there with Marc and was able to complete the scheduled ten miler in 1:32:08 @ 8:54/mile pace. I have a 5 miler scheduled for Sunday and then Tues, Wed, and Thursday has 4, 3, and 2 miles scheduled respectively. Then the Sunday 50 mile race!

That will conclude the sixteen week training program.

Of note, mile 7 through 10 average pace is 8:29/mile.

Thinking I can put together 50 miles next Sunday. We’ll see!!

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:32	1	144	97	9:32
2	0:09:05	1	334	342	9:06
3	0:09:22	1	163	171	9:22
4	0:08:54	1	9	30	8:54
5	0:09:16	1	34	0	9:16
6	0:09:12	1	17	12	9:12
7	0:08:28	1	0	28	8:28
8	0:08:26	1	39	12	8:26
9	0:08:13	1	0	47	8:13
10	0:08:48	1	126	91	8:49
11	0:02:51	0.35	0	29	8:13
Summary	1:32:08	10.35	866	859	8:54

Wed, Apr 17, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.07	0.00	0.00	0.00	3.07

http://connect.garmin.com/activity/299506136

754E069 RHLL

Wed, Apr 17, 2013 12:42 PM

Distance:	3.07 mi
Time:	29:31
Avg Pace:	9:36 min/mi
Elevation Gain:	145 ft
Calories:	406 C

63°

Feels like 63°

8 mph NNE wind

Humidity 32%

I was going for 9:45s in preparation for the 50 mile Ultra this Sunday. That is the planned pace I am shooting for. My plan is to get the ultra done at 10:00/mile or better. Plus, going for 9:45s to test out how they felt with my back injury from couple Saturdays ago. Back pain still the case. But not as bad as when I was first injured. I am thinking I can do the Ultra.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:33	1	101	49	9:33
2	0:09:44	1	0	56	9:44
3	0:09:32	1	44	43	9:32
4	:42.0	0.07	0	0	9:41
Summary	0:29:31	3.07	145	148	9:36

Sun, Apr 21, 2013

Race: Lake Waramaug Ultra (31 Miles) 05:38:09

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
31.29	0.00	0.00	0.00	31.29

http://connect.garmin.com/activity/301434838

755E070 Lake Waramaug Ultra

Sun, Apr 21, 2013 7:31 AM

Distance:	31.29 mi
Time:	5:38:10
Avg Pace:	10:48 min/mi
Elevation Gain:	564 ft
Calories:	4,008 C

21

Patrick Kearney

49

    M/50

5

   10:54/M

     31.000

    5:38:09.1

Lap 1

     41:45.2

    9:29/M

      4.400

      41:45.2

Lap 2

     1:12:42.8

    9:34/M

    12.000

    1:54:28.0

Lap 3

     1:13:45.3

    9:42/M

    19.600

    3:08:13.3

Lap 4

     1:39:36.4

    13:06/M

    27.200

    4:47:49.7

Lap 5

     50:19.4

    13:14/M

    31.000

    5:38:09.1

The Lake Waramaug Ultra was today. There were runners running three races – a 50K race (31 miles), a 50 Mile race and a 100 K race (62 miles).

The 50 mile race is 2.2 miles out and 2.2 miles back for Lap 1 at 4.4 miles. Then 6 loops around the lake (7.6 miles) for total 50 miles. Thus 7 laps for the 50 miler.

In preparation for this race, I ran several runs of longer than 20 miles. The longest training run was a 30 miler at 9:29/mile Average Pace.

There were options I had available to me (as did all the runners). You could be in one race and opt to switch to a different race depending on how your race is going.

The plan for me today was to go for 9:45s for mile 1-40 which would allow for 11:00/miles if need be for mile 41-50 with my still finishing the race at goal pace of 10:00/mile in 8:20. And 9:45s are reasonable given my current fitness level.

There is no way I can run 50 miles today! I did the first 20 miles at average pace of 9:34/mile…slightly faster than 9:45s…and I was trying to get them slower throughout to 9:45s.

But mile 21-31.29 sees the average pace being 12:47/miles!!! This brings the 31.29 miles to average pace of 10:48/mile with 31.29 miles done in 5:38:09.

My training run had 30 miles done at 9:29/mile – pretty much knocked it out of the park – no crashing. This race – I hit the Wall at mile 21!!! My only logical choice was to opt for the 50K…completed the Ultra distance – but really – baby ultra – maybe even fetus ultra.

It happens like this…my best Marathon time is 8:56/mile average pace. I got that off very inferior training. These races and distances – I cannot predict how I will do with any certainty.

The long and the short of it is it was not my day.

BUT…I will amend my training next time I go for the 50 mile distance. I’ll have the longest run be a 38 miler (76% the 50 mile race distance).

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:16	1	0	8	9:16
2	0:09:30	1	0	0	9:30
3	0:09:22	1	0	0	9:22
4	0:09:29	1	19	17	9:29
5	0:09:24	1	0	15	9:24
6	0:09:39	1	32	21	9:39
7	0:09:22	1	63	81	9:23
8	0:09:26	1	0	0	9:26
9	0:09:40	1	18	0	9:40
10	0:09:33	1	28	19	9:33
11	0:09:22	1	0	17	9:22
12	0:09:37	1	19	8	9:37
13	0:09:35	1	0	15	9:35
14	0:09:37	1	17	26	9:37
15	0:09:26	1	0	0	9:26
16	0:09:44	1	7	0	9:44
17	0:09:39	1	17	8	9:39
18	0:09:43	1	27	24	9:44
19	0:09:39	1	28	16	9:39
20	0:09:59	1	0	6	9:59
21	0:13:39	1	13	28	13:39
22	0:10:24	1	0	12	10:24
23	0:11:58	1	7	0	11:58
24	0:13:28	1	18	0	13:28
25	0:12:56	1	32	43	12:56
26	0:15:41	1	22	18	15:42
27	0:13:24	1	24	16	13:24
28	0:13:40	1	21	30	13:41
29	0:12:16	1	0	0	12:16
30	0:13:07	1	90	77	13:07
31	0:13:08	1	46	22	13:08
32	0:03:25	0.29	16	34	11:34
Summary	5:38:09	31.29	564	560	10:48

Comments

From Marc Audet on Sun, Apr 21, 2013 at 18:33:23 from 24.91.57.116

Hi Pat! I was happy to see that you were able to run 50K considering you had a sore back.

It is hard to comment about your race without a thorough debriefing, but I would say that it was a good start. The experience will stand to you next year.

Talk to you later!

From Jon on Sun, Apr 21, 2013 at 18:37:37 from 107.203.52.135

Even if it's just a "baby ultra", it's still an ultra. Nice work.

From CollinAnderson on Sun, Apr 21, 2013 at 21:26:59 from 70.208.1.27

Hey, a 50k still puts you at the top of the mileage board for the week so far. :-) keep logging the mileage and the 50s will come to you.

From PRE on Mon, Apr 22, 2013 at 05:52:10 from 99.50.213.11

Thanks Marc, Jon, and Collin.

Correction to my report...I had reported the last 11.29 miles were done at 13:03/mile pace. Actually I had used the Average Pace of 11:34/mile and entered that as the time it took to run the last 0.29 miles. The 0.29 was run in 0:3:25...thus thus the last 11.29 miles of the 31.29 miles was run at average pace of 12:47/mile pace per mile (not 13:03/mile as I reported). Okay...feeling a little bit better about the effort.

From ACorn on Mon, Apr 22, 2013 at 23:01:58 from 71.213.40.95

Still very impressive PRE! Like you said in your report, these ultras seem to bring a huge element of uncertainty. Keep at it like you have been and you'll have your day :>

From Neasts on Wed, Apr 24, 2013 at 13:41:55 from 75.169.56.70

I echo ACorn's sentiments. You just never know. I'd bet it was just an off day more than the lack of a longer run (I never ran more than one 17 miler before both my 50s). And in my LIMITED ultra experience, even if you feel horrid at mile 31, you may bounce back after 10 miles of walking and feel great again, or something else crazy like that. These are such humbling distances. Great job gutting it through to Fetus 50K although you felt so bad.

From PRE on Wed, Apr 24, 2013 at 18:22:09 from 99.50.213.11

ACorn,

Thanks very much. And you may know a little bit about me. I cannot accept not having done the 50 miles! I now have to conquer that distance! So the challenge is still before me. It does make the next 50 mile ultra very appealing!!

Neasts,

Thanks for your comments as well. I checked your blog. You have some awesome times.

Sun, Apr 28, 2013

Race: Cheshire Half Marathon (13.1 Miles) 01:49:21

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	13.19	0.00	13.19

http://connect.garmin.com/activity/304727900

756E071 Cheshire Half Marathon

Sun, Apr 28, 2013 9:39 AM

Distance:	13.19 mi
Time:	1:49:21
Avg Pace:	8:17 min/mi
Elevation Gain:	438 ft
Calories:	1,748 C

57°

Feels like 57°

4 mph S wind

Humidity 47%

Since 4/4/13, I only ran four runs: a ten miler, a 3 miler, the 31 mile race last week and this half marathon race today (back injury 4/6/13). I think the back injury is behind me.

I ran the Cheshire Half Marathon today and the goal was to get the miles done at 7:59/mile pace. I ran 13.19 miles at 8:17/mile average pace in 1:49:21. My personal record for the distance is 1:46:54. This is 02:27 off my Personal Record. I can live with that. It is eight seconds per mile off my best time.

I needed to run this race today to redeem myself after my race of last week. I needed to confirm my fitness level.

At the end of Mile 7, I am sixteen seconds ahead of pace. Mile 8 through 13.19 sees me falling off my 7:59/mile pace by 4:19. Thus I am off pace by 4:03 when all is said and done. The goal today was to PR for the distance by ten seconds per mile.

Hey I fell short. But this result really is pretty decent!!

Marc Audet ran this race with me. He saw me ahead of him coming down the Cheshire High School track and sprinted ahead of me. I didn’t recognize him – otherwise I might have surged myself. At any rate, I think he beat me by three seconds. That’s what the results on the wall posting said. I’ll have to check out the official results because I am not sure if that was based on Gun Time or Net Time. I do know the Official Results will have 8:22/mile pace (versus 8:17/mile) as it will report 13.1 miles run versus 13.19 miles. It’s all good. Very difficult at times to run the tangents well given the amount of people on the course.

I am looking forward to creating a training schedule and outlining upcoming races. At this point, the only race I have scheduled is a Marathon in two weeks. Oh – and the New York Marathon scheduled for 11/3/13 – I got in to that race!!!

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:07:43

1

0

0

7:43

2

0:07:48

1

147

167

7:48

3

0:07:49

1

19

24

7:49

4

0:07:59

1

32

36

7:59

5

0:07:57

1

21

11

7:57

6

0:08:17

1

23

36

8:17

7

0:08:04

1

2

12

8:04

8

0:08:37

1

31

28

8:37

9

0:08:44

1

22

24

8:44

10

0:09:11

1

70

0

9:12

11

0:08:18

1

31

63

8:18

12

0:08:53

1

31

34

8:53

13

0:08:29

1

8

15

8:29

14

0:01:31

0.19

0

0

8:04

Summary

1:49:21

13.19

438

451

8:17

   Cheshire Half Marathon

                              April 28, 2013

                    Cheshire High School, Cheshire, CT

                      Timing By: SuperRaceSystems.com

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

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

    1   1   548 Sanders                William      26 M   M25-29 1:10:51   1:10:51  5:25

  366  33   552 Audet                  Marc         54 M   M50-54 1:49:02   1:49:31  8:20

  367  11   937 Klugman                Madelyn      20 F   F20-24 1:49:01   1:49:34  8:20

  368  34  2695 Kearny                 Patrick      50 M   M50-54 1:49:34   1:49:34  8:22

 1429  87    15 Barretta               Marge        47 F   F45-49 3:07:38   3:08:35 14:20

 1430  90   185 Buntin                 Mark D       47 M   M45-49 3:09:04   3:10:20 14:26

 1431 121  1404 Frauham                Heather      36 F   F35-39 3:10:04   3:11:20 14:31

 1432 122   182 Devershetty            Aparna       38 F   F35-39 3:10:42   3:11:44 14:34

 1433  33   337 Bosse                  Carol        56 F   F55-59 3:10:26   3:11:55 14:33

 1434 133   187 Constantino            Joelle       33 F   F30-34 3:14:08   3:15:24 14:50

 1435   3  1061 Haas                   Marj         67 F   F65-69 3:14:01   3:15:25 14:49

1436 49 695 Outlaw Carole 51 F F50-54 3:25:52 3:26:56 15:43

Comments

From Marc Audet on Sun, Apr 28, 2013 at 15:36:49 from 24.91.57.116

Good race Pat, the first half shows some pretty impressive splits, you were very close to a PR for the 5K in the first 3 miles. Decent time, your 2nd best time since 2/27/2010 in Danbury. Well done!

From PRE on Mon, Apr 29, 2013 at 15:08:37 from 99.50.213.11

Marc,

That first three miles - seriously did not feel anything like 5K pace! I was simply trying to go for 7:59s.

So you beat me by 32 seconds for this race! You got to the start line 29 seconds after me. You had a good race as well! I'd be curious to know about your splits. But you go by mile markers and I suspect they were off for this course (at least they were when I compared them to my Garmin).

ACTUALLY, The race results has my Net Time being the same as my GUN Time and I know this is inaccurate. My Garmin says it took me 1:49:21 to run those miles...Net Time here says 1:49:34. I'd say Garmin is accurate as it did take 13 seconds for me to get to the Start...but I am not going to sweat that. Once in a while, and I cannot figure out why, the GUN and NET time are the same for me (and others) when clearly I was not at the front of the line. For a second per mile...won't call them on it.

From Marc Audet on Sun, May 05, 2013 at 18:48:22 from 24.91.57.116

Hi Pat, I posted my splits for the Cheshire race, so you can check those out to see how our race strategies differ.

Sun, May 05, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.08	0.00	0.00	0.00	6.08

Week 10-18 Summary:

Week 10: Did the weekday miles as scheduled. Sat had 14 scheduled and I ran 20 at 9:28/mile. Sun had ten scheduled and I ran 6 at MP. The week had 40 scheduled and I ran 42. A very solid week.

Week 11: Only four days of running scheduled this week. I ran all the scheduled miles. I ran 44.40 of the 46 scheduled. The Long Run was a 30 miler. I did that at 9:29/mile pace. The Wednesday six miler was done at MP.

Week 12: All runs done as scheduled within +/- one mile except the Sunday 5 miler – I did about 3 miles Sunday and a mile time trial (7:44/mile – nowhere close to 6:51/mile best). A good week and consistency continues. I ran 30.43 of 35 scheduled.

Week 13: 4/5 of the runs are done as scheduled. Saturday I ran 16 versus 25. But March sees 5 Long Runs being 22, 20, 30, 13 and this 16 miler. It’s okay to cut the Long Run short this week. A solid week and I ran 175 miles for the month of March.

January through March sees 511.60 miles run of 577 scheduled (89%).

The Longs for the 13 weeks are 17, 15, 15, 13, 12, 20, 14, 13, 22, 20, 30, 13, 16.

Week 14: Three weekday runs are done as scheduled. I had a back injury on Saturday 4/6/13 and could not run Saturday or Sunday. Missed the Sunday Danbury Half Marathon race. Only ran 16.07 of the 35 miles scheduled.

Week 15: Only ran 10.35 miles on Saturday. I was able to get the last four done at 8:29/mile pace though. Had 27 miles scheduled. Still recovering from the back injury. Still hunched over when getting up from sitting.

Week 16: Ran a 3 miler on Wed and the 31 mile Ultra on Sunday. Could not get the 50 miles done and had the option of dripping down to 50K or going up to 100K. Crashed at mile 21 and needed to drop to the 31 mile distance. Was at 9:39/mile average pace at mile 20 (9:45/mile was goal pace for first 40 miles).

Week 17: No miles scheduled as the Key race was the Ultra. But I ran the Cheshire Half Marathon on Sunday the 28^th of April to assess my fitness (questioned it after the Ultra race result last week). On Sunday, did the HM at 12 seconds per mile slower than my best time for the distance – which indicates I have solid fitness!!!

Week 18: Today is Sunday 5/5/13. I may run later today. This is the last day of Week 18. No running yet. I need to work out a schedule of races/training regimen still.

NEXT WEEK, SUNDAY, IS THE COX SPORTS MARATHON!! Planning on doing 8:30/miles. If I finish in the low 8:40/miles range for the distance, I’ll be happy. 8:56/mile is my best pace for the Marathon.

http://connect.garmin.com/activity/308254861

757E072 Whitney Avenue

Sun, May 5, 2013 12:43 PM

Distance:	6.08 mi
Time:	53:27
Avg Pace:	8:47 min/mi
Elevation Gain:	322 ft
Calories:	806 C

I finally got out there for a run. It is about time to start getting back to running. Looking forward to it! Really long break – like the entire month of April. April 5^th through May 5^th (today) sees five runs being done with two of those runs being races. Now that’s a serious taper! I got these six miles done at 8:47/mile pace on average. Easy Miles.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:58	1	48	72	8:58
2	0:08:55	1	44	60	8:55
3	0:08:43	1	38	41	8:43
4	0:08:48	1	101	78	8:48
5	0:08:36	1	0	17	8:36
6	0:08:48	1	92	36	8:48
7	:39.3	0.08	0	0	8:02
Summary	0:53:27	6.08	322	303	8:47

Comments

From Marc Audet on Sun, May 05, 2013 at 19:00:07 from 24.91.57.116

Hi Pat, Nice consistent splits +/- 11 seconds. Pay attention to the range, 22 seconds, 8:58 down to 8:36.

About your marathon next week, according to the McMillan calculator, based on your half marathon time of 1:49:21, the theory predicts a marathon time of 3:50:08 at a 8:47 pace.

I think 8:30 is optimistic. The only hope is to keep the pace very even. Be very careful for the first 10 miles and save any surges for miles 15 and beyond. Also, watch the fluids this week, it is a bit warmer than a couple of weeks ago. Should be exciting so see how you do with the long taper. Good luck!

From PRE on Tue, May 07, 2013 at 20:55:59 from 99.50.213.11

Marc,

Hi. Thanks. 8:30 is optimistic. If I break 3:45, I'll be happy! But even 3:50:08 would be a PR. But I am optimistic (hoping not unrealistic). Whatever happens, I plan to PR.

I am planning to maintain an even pace for the first 20 miles...then pick it up perhaps after that if it seems practical.

I ran today (Tuesday the 7th of May). It was hot. So heat may be a factor on race day! Thanks for reminding me about fluid intake.

I'll have to check out your site now because I think I got a message from you stating your splits are now up from the Half Marathon. I'll compare.

Tue, May 07, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.70	0.00	1.16	0.00	4.86

http://connect.garmin.com/activity/309475994

758E073 RH Intervals

Tue, May 7, 2013 1:10 PM

Distance:	4.86 mi
Time:	44:44
Avg Pace:	9:13 min/mi
Elevation Gain:	282 ft
Calories:	642 C

70°

Feels like 70°

9 mph SSE wind

Humidity 64%

INTERVALS: Hit the Target 5K pace

Scheduled: 10 minute warm up + 6x400 (400 RI) + 10 minute cool down.

I ran 4x400 (400 RI) instead. I have not done formal speedwork in a while. I am glad I did not start with 800s. Wasn’t easy putting these 400s together. Hot today as well at 70 degrees. I did put the 400s together at 7:30/mile pace. For now, consider 5K pace to be 7:30/mile and aim for this when doing intervals.

I am planning to do three quality workouts weekly (intervals, tempo, long). Only runs scheduled for this week is this Tuesday run, then Thursday (3 Miles: 1 Easy, 2 MP) and the Marathon Sunday.

4.86 (1.16 miles threshold, 3.70 Easy). All done at AP 8:58. Report below says 9:13 AP but 01:11 for 0.07 miles was when I thought I stopped the watch but must have hit the Lap key. 71 seconds/4.79=15 seconds. 9:13-15 seconds = 8:58/mile pace.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:01	1	41	58	9:01
2	0:01:06	0.11	163	147	10:25
3	0:02:03	0.28	0	0	7:24
4	0:02:04	0.2	0	0	10:26
5	0:02:08	0.28	0	0	7:31
6	0:03:10	0.32	0	0	9:56
7	0:02:10	0.29	0	0	7:29
8	0:02:04	0.2	0	18	10:21
9	0:01:59	0.26	0	0	7:34
10	0:02:02	0.19	20	0	10:46
11	0:09:30	1	11	22	9:30
12	0:06:16	0.67	46	38	9:24
13	0:01:11	0.07	0	0	17:44
Summary	0:44:44	4.86	282	282	9:13

Comments

From Marc Audet on Tue, May 07, 2013 at 21:28:13 from 24.91.57.116

Excellent workout, the fast pace is right on (5K pace) and the rest is just right because you had enough recovery to keep the pace going. That is a sign that the workout is right with your fitness level.

Only one minor comment, you could have done a full two miles to warm-up, simply to reduce the risk of pulling a muscle. I often do three miles warm-up leading up to a tempo segment or Fartlek.

The speed work is a good idea at this point, activates a different muscle combination.

Well done!

Thu, May 09, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.02	0.00	0.00	0.00	3.02

http://connect.garmin.com/activity/310352706

759E074 RH MP miles

Thu, May 9, 2013 12:23 PM

Distance:	3.02 mi
Time:	26:04
Avg Pace:	8:37 min/mi
Elevation Gain:	172 ft
Calories:	407 C

Scheduled 3 miles (1 Easy, 2 MP). Did it.

Splits 8:57, 8:37, 8:19 – Kind of a progressive run as I look at it although a very short one!

I ran 3.02 miles @ 8:37/mile in 26:03. Marathon pace miles. Will consider Marathon pace to be 8:30/mile. For the upcoming marathon, planning to keep the splits in the 8:30s range. If the marathon is done at anywhere between 8:30-8:39/mile average pace range, then a great result. Current PR for the marathon distance is 3:54:20 at 8:56/mile pace. Breaking 3:45 would be a huge accomplishment. From there…next marathon goal would be 3:30 for the distance. We’ll see! First things first. Work on breaking 3:45.

No more running until the Marathon. The Race Plan this time: Consistent splits. Break the race up into four six mile portions. Then 2.2 left to go – no problem…haha. No FAST running until post 20 miles. THEN I will see if I can go faster. If I am able to step on the gas – I’ll save it for the last 3.2 miles.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:57	1	36	207	8:57
2	0:08:37	1	44	24	8:37
3	0:08:19	1	92	86	8:19
4	:11.1	0.02	0	0	8:07
Summary	0:26:04	3.02	172	317	8:37

Sun, May 12, 2013

Race: Cox Sports Marathon (26.2 Miles) 04:10:50

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.18	26.20	0.00	0.00	26.38

http://connect.garmin.com/activity/311884628

760E075 Cox Marathon, Rhode I.

Sun, May 12, 2013 7:38 AM

Distance:	26.38 mi
Time:	4:11:14
Avg Pace:	9:31 min/mi
Elevation Gain:	5,597 ft
Calories:	3,473 C

Marathons: The Plus signs indicate how much time I am away from Personal Record for the Marathon distance.

05/12/13: Providence Marathon 4:10:50 (9:35 pace) +16:30

05/06/12: Providence Marathon 3:58:49 (9:07 pace) +4:29

05/01/11: Providence Marathon 03:54:20 (8:56 pace) P.R.

10/10/10: Chicago Marathon 4:04:47 (9:20 pace) +10:27

05/02/10: Providence Marathon 4:17:43 (9:50 pace) +23:23

10/25/09: Marine Corps Marathon 4:03:42 (9:18 pace) +9:22

10/10/09: Hartford Marathon 4:22:10 (10:00 pace) +27:50

The Splits for this 5/12/13 Marathon

Mile 1-15 has splits being in 8:19-8:51 range except for mile 12 and 14 which is 8:58/mile. Mile 10 is 9:06/mile…rock in shoe and needed to stop – would have been in 8:30s range. Mile 1-15 – By mile 15, I am at 8:39/mile Average Pace.

Mile 16-20 has 4 miles being in the 9:06-9:32/mile range. Mile 19 is 9:48/mile. These 5 miles done at AP of 9:23/mile.

Mile 21-26 has AP being 11:38/mile.

Summary: Not the best result. But an okay result. It’s been 2.5 years since I have taken more than four hours to run a marathon. I am able to remain in the Goal Pace range of 8:39/mile through Mile 15. From there, the splits get progressively worse.

What this means: When running 20-26 mile Long runs in training, hold a consistent pace. Improve at holding the pace!

Future Plans: Week off from running. Then Five Base weeks of running. Then begin 16 Week training regimen for Hartford Marathon (10/12/13). Then New York Marathon 11/3/13. Breaking 3:45 for the distance still a goal.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:30	1	764	768	8:30
2	0:08:19	1	671	680	8:19
3	0:08:33	1	107	117	8:33
4	0:08:30	1	252	246	8:30
5	0:08:45	1	264	260	8:45
6	0:08:47	1	167	173	8:47
7	0:08:51	1	101	104	8:51
8	0:08:17	1	0	3	8:17
9	0:08:38	1	0	221	8:38
10	0:09:06	1	0	8	9:06
11	0:08:37	1	0	0	8:37
12	0:08:58	1	10	15	8:58
13	0:08:42	1	221	6	8:42
14	0:08:58	1	134	314	8:58
15	0:08:42	1	0	38	8:43
16	0:09:32	1	78	53	9:32
17	0:09:07	1	513	310	9:07
18	0:09:06	1	564	561	9:06
19	0:09:48	1	178	175	9:49
20	0:09:24	1	409	399	9:24
21	0:12:05	1	226	223	12:06
22	0:12:03	1	3	0	12:03
23	0:11:09	1	341	351	11:09
24	0:11:42	1	354	350	11:42
25	0:12:16	1	0	0	12:16
26	0:10:33	1	241	228	10:33
27	0:04:15	0.38	0	0	11:04
Summary	4:11:14	26.38	5,597	5,604	9:31

Comments

From Marc Audet on Tue, May 14, 2013 at 09:56:49 from 24.91.57.116

Hi Pat, not to shabby considering you ran three long races within a 3 week period, you were bound to slow down at some point.

You held a good pace for the first 15 and then the fatigue started to set in, after which you had to work to keep a 9:00 pace going.

It is interesting that you hit another barrier around mile 20, hitting the wall, almost like you ran out of glycogen in your system.

I think your fitness level was fine, but I think you were seeing the effects of three long races in a short period of time.

You have been trying a lot of new approaches this year, longer miles, more consistency, and so on. You now know a lot more about what works and does not work for you.

The new planning sounds good! Aim for NYC later this year. Talk to you later.

From Scott Wesemann on Tue, May 14, 2013 at 10:03:52 from 66.232.64.4

Congrats on another marathon finish. You have really been putting in a lot of hard work lately. You can and will break the 3:45. Enjoy your week off.

From ACorn on Thu, May 30, 2013 at 22:27:02 from 71.213.40.95

Another one in the books and another learning experience!

Tue, May 21, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

http://connect.garmin.com/activity/321672638

761E076 RHLL

Tue, May 21, 2013 12:28 PM

Distance:	5.00 mi
Time:	46:29
Avg Pace:	9:17 min/mi
Elevation Gain:	180 ft
Calories:	660 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:17	1	37	51	9:17
2	0:09:14	1	17	7	9:14
3	0:09:15	1	71	34	9:15
4	0:09:11	1	11	46	9:11
5	0:09:30	1	43	40	9:30
6	:02.9	0	0	0	9:43
Summary	0:46:29	5	180	178	9:17

Sat, Jun 01, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.15	0.00	0.00	0.00	6.15

http://connect.garmin.com/activity/321672623

762E077 H Tpke Out and Back

Sat, Jun 1, 2013 12:02 PM

Distance:	6.15 mi
Time:	1:01:16
Avg Pace:	9:57 min/mi
Elevation Gain:	293 ft
Calories:	809 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:54	1	69	8	9:54
2	0:09:37	1	0	101	9:37
3	0:09:41	1	48	47	9:41
4	0:09:39	1	27	30	9:39
5	0:11:11	1	104	23	11:11
6	0:09:46	1	45	60	9:46
7	0:01:28	0.15	0	0	9:31
Summary	1:01:16	6.15	293	269	9:57

Sun, Jun 02, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.73	0.00	0.00	0.00	6.73

http://connect.garmin.com/activity/321672607

763E078 LL Extended

Sun, Jun 2, 2013 8:29 AM

Distance:	6.73 mi
Time:	1:02:14
Avg Pace:	9:15 min/mi
Elevation Gain:	160 ft
Calories:	886 C

January through March sees an average of 170 miles per month. April sees 74 miles (44 of which are RACE MILES). May sees 45 miles (26 of which are RACE MILES). Only 49 non race miles run over April through May.

It is time for a change.

I am planning 40-50 miles weekly during June through July.

I probably will shoot for 200 miles during June.

The schedule will be around 45-47-50-43.

Daily runs are planned.

9 weeks prep for the mile race.

First three weeks of June: All “Easy” miles. Light speedwork.

Need to get fitness back.

Next six weeks mile race preparation will see faster miles and more speedwork.

I have decided to not run the Hartford Marathon on October 12th.

Planned Races

Week 9: 8/3/13: Mile Race

Week 14: 9/2/13: New Haven Road Race

Week 15: 9/15/13: Gulf Beach Half Marathon

Week 20: 10/19/13: Mystic Run for the Penguins 5K

Week 22: 11/3/13: New York Marathon

Below are splits from today. Was going for 9:30/mile plus/minus 15 seconds. Ran earlier in the day because very hot yesterday.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:24	1	19	90	9:24
2	0:09:00	1	18	0	9:01
3	0:09:13	1	21	42	9:13
4	0:09:14	1	19	20	9:14
5	0:09:16	1	25	14	9:16
6	0:09:20	1	31	54	9:21
7	0:06:45	0.73	27	27	9:15
Summary	1:02:14	6.73	160	247	9:15

Comments

From Marc Audet on Sun, Jun 02, 2013 at 09:46:57 from 24.91.57.116

Good to see your blog entries again. The racing schedule looks good. I am relieved that you are are doing a half in Sept instead of the Hartford Marathon. Save your legs for NYC. Use your January log as a guide to ramp up your miles over the summer. You really only need to reach 200/month come Sept/Oct. Talk to you soon!

Mon, Jun 03, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.37	0.00	0.00	0.00	3.37

http://connect.garmin.com/activity/322563048

Guitar

Mon, Jun 3, 2013 5:26 PM

Distance:	3.37 mi
Time:	31:54
Avg Pace:	9:28 min/mi
Elevation Gain:	131 ft
Calories:	460 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:46	1	59	63	9:47
2	0:09:25	1	35	10	9:25
3	0:09:08	1	36	57	9:08
4	0:03:35	0.37	0	0	9:39
Summary	0:31:54	3.37	131	131	9:28

Tue, Jun 04, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

http://connect.garmin.com/activity/323060695

765E080 RH LL

Tue, Jun 4, 2013 11:13 AM

Distance:	5.00 mi
Time:	46:42
Avg Pace:	9:20 min/mi
Elevation Gain:	152 ft
Calories:	662 C

Four days of running – I am doing pretty well with keeping the streak going. I ran 5 miles today. Again Easy miles.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:35	1	40	50	9:35
2	0:09:06	1	27	20	9:06
3	0:09:34	1	35	0	9:34
4	0:09:10	1	0	39	9:10
5	0:09:14	1	50	44	9:14
6	:02.4	0	0	0	8:49
Summary	0:46:42	5	152	153	9:20

Wed, Jun 05, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.41	0.00	0.00	0.00	5.41

http://connect.garmin.com/activity/323520333

766E081 LL Extended

Wed, Jun 5, 2013 4:50 PM

Distance:	5.41 mi
Time:	48:35
Avg Pace:	8:59 min/mi
Elevation Gain:	140 ft
Calories:	738 C

I ran 5.41 Easy Miles. AP 8:59/mile. Was just running and figured I would get whatever pace came my way. I was not focusing on keeping the splits at 9:30/mile +/- 15 seconds. It is getting easier to run a bit faster now at Day 5 after long break from running. Still, I should remember that the purpose of running Easy is to run Easy…does not need to be 8:45s to 9:00s…could be on the easier side of Easy at slower pace than that and closer to 9:30/mile.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:18	1	13	31	9:18
2	0:09:01	1	26	0	9:01
3	0:08:51	1	38	37	8:52
4	0:08:53	1	16	68	8:53
5	0:08:53	1	46	0	8:53
6	0:03:39	0.41	0	23	9:00
Summary	0:48:35	5.41	140	159	8:59

Thu, Jun 06, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

http://connect.garmin.com/activity/323935379

767E082 RHLL

Thu, Jun 6, 2013 12:53 PM

Distance:	5.00 mi
Time:	44:11
Avg Pace:	8:50 min/mi
Elevation Gain:	313 ft
Calories:	676 C

I ran another five miles today with the splits being again a bit faster getting them done at 8:50/mile AP Doing pretty good with keeping the streak going. One reason I decided to run daily: got a little tired of playing the maybe I’ll run today in case it rains tomorrow game, etc. Now no thinking at all about when might be the best day/time to run. I’m simply running every day. Just figure out when to get it done.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:08	1	109	120	9:08
2	0:08:57	1	25	12	8:57
3	0:08:56	1	39	27	8:56
4	0:08:33	1	75	83	8:33
5	0:08:35	1	66	78	8:35
6	:01.6	0	0	0	8:53
Summary	0:44:11	5	313	320	8:50

Fri, Jun 07, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Rained all day and night and did not get the run in today breaking the streak. Went six days.

Sat, Jun 08, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.00	0.00	0.00	10.75

http://connect.garmin.com/activity/324827094

768E083 No Haven

Sat, Jun 8, 2013 9:22 AM

Distance:	10.25 mi
Time:	1:43:05
Avg Pace:	10:03 min/mi
Elevation Gain:	195 ft
Calories:	1,380 C

Dropped the car off for a 4 wheel alignment and went for a run. I ran 10.75 miles at 10:03/mile pace in 1:48:04. I thought I started the watch but I actually turned it off noticing this a half mile in. Started it up and continued to run. I got to the start point of the Irish Festival 5K route. Ran that route 2.5 times and then returned to pick up the car. I could not get out of first gear today. No problem. I may do another ten mile run tomorrow.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:10:24	1	0	0	10:25
2	0:10:06	1	61	49	10:07
3	0:10:15	1	6	17	10:16
4	0:10:22	1	3	0	10:22
5	0:10:03	1	68	55	10:03
6	0:10:08	1	0	0	10:08
7	0:10:01	1	43	12	10:02
8	0:10:01	1	5	46	10:01
9	0:09:46	1	9	0	9:46
10	0:09:43	1	0	17	9:44
11	0:02:14	0.25	0	0	8:56
Summary	1:43:05	10.25	195	196	10:03

Comments

From Marc Audet on Sun, Jun 09, 2013 at 12:39:59 from 24.91.57.116

Hi Pat, This run looks pretty good because it was hot/humid on Sunday, and that costs about 30sec/mile since your body has to divert blood flow to the skin to keep you cool. I noticed this last year in the hot months so I just slowed down, drank water and trotted along. I ran a 5K in Cromwell yesterday, 24:01 a bit slow but still okay. May be able to run on Sat morning early 7am or so. Also doing a 5K on Wed p.m. in Ansonia. Catch you later!

Sun, Jun 09, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.40	0.00	0.00	0.00	3.40

http://connect.garmin.com/activity/326076278

769E084 HHS Track

Sun, Jun 9, 2013 1:04 PM

Distance:	3.40 mi
Time:	30:10
Avg Pace:	8:53 min/mi
Elevation Gain:	91 ft
Calories:	455 C

I ran some miles around the HHS track and was going to run a mile time trial but was not feeling it today. I figured I would just bring the pace down with each split and decided to call it a day at 3.40 miles.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:30	1	27	20	9:30
2	0:08:50	1	9	0	8:50
3	0:08:19	1	56	62	8:19
4	0:03:31	0.4	0	0	8:53
Summary	0:30:10	3.4	91	83	8:53

Mon, Jun 10, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	3.01	0.00	0.00	3.01

http://connect.garmin.com/activity/326076263

770E085 RHLL

Mon, Jun 10, 2013 1:44 PM

Distance:	3.01 mi
Time:	25:31
Avg Pace:	8:29 min/mi
Elevation Gain:	76 ft
Calories:	400 C

I figured I would run some miles at a quicker pace than usual. I am going to be running faster soon and should get some practice in.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:21	1	42	40	8:21
2	0:08:41	1	0	3	8:41
3	0:08:26	1	34	38	8:26
4	:02.8	0.01	0	0	8:59
Summary	0:25:30	3.01	76	81	8:29

Tue, Jun 11, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

http://connect.garmin.com/activity/326561935

771E086 RHLL

Tue, Jun 11, 2013 2:08 PM

Distance:	5.00 mi
Time:	43:59
Avg Pace:	8:47 min/mi
Elevation Gain:	205 ft
Calories:	664 C

I ran 5 miles today at 8:47/mile pace. So I think my fitness is coming back. Going into mile 4, I took a one minute break but was still able to get the split to 8:46/mile (going for 9:00/mile).

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:53	1	38	53	8:53
2	0:08:43	1	63	45	8:43
3	0:08:56	1	46	15	8:56
4	0:08:46	1	13	47	8:46
5	0:08:40	1	45	37	8:40
6	:01.8	0	0	0	6:09
Summary	0:44:00	5	205	198	8:47

Wed, Jun 12, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	5.01	0.00	0.00	5.01

http://connect.garmin.com/activity/326988059

772E087 RHLL

Wed, Jun 12, 2013 11:01 AM

Distance:	5.01 mi
Time:	43:09
Avg Pace:	8:37 min/mi
Elevation Gain:	185 ft
Calories:	656 C

5.01 miles at 8:37/mile AP. Marathon Pace Miles.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:42	1	44	54	8:42
2	0:08:15	1	24	15	8:15
3	0:09:01	1	41	23	9:01
4	0:08:31	1	22	45	8:31
5	0:08:38	1	53	45	8:38
6	:02.2	0.01	0	0	6:20
Summary	0:43:09	5.01	185	182	8:37

Thu, Jun 13, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Missed the run today. Came home and decided to eat dinner instead. Rained during the day earlier and not able to run then. Not too bad though. Only two days missed of running this month.

Fri, Jun 14, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	5.00	0.00	0.00	5.00

http://connect.garmin.com/activity/327798337

773E088 RHLL

Fri, Jun 14, 2013 12:14 PM

Distance:	5.00 mi
Time:	42:56
Avg Pace:	8:35 min/mi
Elevation Gain:	265 ft
Calories:	679 C

I ran 5 miles at 8:35/mile which are MP miles. 17 points.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:38	1	137	153	8:38
2	0:08:36	1	22	9	8:36
3	0:08:54	1	38	15	8:54
4	0:08:19	1	32	48	8:19
5	0:08:27	1	36	48	8:27
6	:01.9	0	0	0	6:39
Summary	0:42:56	5	265	273	8:35

Sat, Jun 15, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.11	0.00	0.00	0.00	13.11

http://connect.garmin.com/activity/328053984

774E089 Canal Trail Bob U

Sat, Jun 15, 2013 7:05 AM

Distance:	13.11 mi
Time:	1:57:34
Avg Pace:	8:58 min/mi
Elevation Gain:	699 ft
Calories:	1,751 C

I ran 13.11 miles (Half Marathon distance) with Bob Urban today. The plan was to put together the splits at 9:00/mile pace. Took a while to warm up – first two miles at 9:09 and 9:33/mile pace. Next two splits 8:34 and 8:45/mile bringing the 4 miles to AP of 9:00/mile – on target. Next 9 miles 8:49-9:07/mile pace with 18 second spread. High consistency amongst splits. Ended the 13.11 miles at 8:58/mile AP. I take 30 second walk breaks for the most part each mile from mile 5 forward to keep the splits at 9:00/mile pace.

77 Miles so far this month and it is June 15^th. Missed two days of running this month. Off to a good start and getting my fitness back by running Easy miles. A few runs done at Marathon Pace – but not a lot. One more week of Easy running and then the more intense workouts begin.

Bob hangs with me for the most part for the first half of the run. He might be a tenth of a mile behind me at the half way point. He finishes the 13.11 miles eleven minutes after I do.

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:09

1

51

0

9:09

2

0:09:33

1

172

190

9:33

3

0:08:34

1

112

100

8:34

4

0:08:45

1

72

85

8:45

5

0:09:03

1

16

0

9:03

6

0:09:07

1

11

6

9:07

7

0:08:56

1

69

57

8:56

8

0:08:52

1

6

36

8:52

9

0:09:05

1

9

0

9:05

10

0:08:49

1

0

29

8:49

11

0:08:58

1

38

0

8:58

12

0:08:51

1

106

131

8:51

13

0:08:56

1

37

46

8:57

14

:56.5

0.11

0

0

8:29

Summary

1:57:34

13.11

699

681

8:58

Sun, Jun 16, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.48	0.00	0.00	0.00	6.48

http://connect.garmin.com/activity/328836245

775E090 Canal Trail

Sun, Jun 16, 2013 12:52 PM

Distance:	6.48 mi
Time:	57:56
Avg Pace:	8:56 min/mi
Elevation Gain:	478 ft
Calories:	886 C

Ran the Canal Trail again and got 6.48 miles done at 8:56/mile Pace in 57:56. The aim was to keep the splits tight around 9:00/mile. Split 2 was 8:44/mile. All the other splits tight at 8:53-9:04/mile with 11 second range.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:04	1	55	74	9:04
2	0:08:53	1	104	125	8:53
3	0:08:44	1	68	71	8:44
4	0:08:55	1	178	160	8:55
5	0:08:59	1	21	64	8:59
6	0:08:59	1	53	15	8:59
7	0:04:23	0.48	0	38	9:04
Summary	0:57:56	6.48	478	546	8:56

Comments

From Marc Audet on Sun, Jun 16, 2013 at 13:20:07 from 24.91.57.116

Hi Pat! Your half-marathon test yesterday was nice, good even splits. I should have been there to keep Bob company on the way back. Hope you bought him coffee!

Your making steady progress on the mileage. Keep the increments slow and steady and you will be in a good position later in the year for the marathon.

I am setting out a 8 week program for a 5K effort in early August, trying for a sub 23:00 in the warmer weather.

Are you running Fairfield next week?

Mon, Jun 17, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.73	0.00	0.00	0.00	3.73

http://connect.garmin.com/activity/330812866

776E091 Guitar Route

Mon, Jun 17, 2013 5:30 PM

Distance:	3.73 mi
Time:	34:46
Avg Pace:	9:20 min/mi
Elevation Gain:	135 ft
Calories:	493 C

Guitar Route.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:20	1	88	93	9:20
2	0:09:17	1	37	9	9:17
3	0:09:04	1	0	0	9:04
4	0:07:05	0.73	10	38	9:44
Summary	0:34:46	3.73	135	141	9:20

Tue, Jun 18, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.01	0.00	0.00	0.00	5.01

http://connect.garmin.com/activity/330812856

777E092 RHLL

Tue, Jun 18, 2013 11:51 AM

Distance:	5.01 mi
Time:	45:42
Avg Pace:	9:08 min/mi
Elevation Gain:	310 ft
Calories:	674 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:07	1	137	134	9:07
2	0:09:13	1	5	14	9:13
3	0:09:09	1	45	0	9:09
4	0:09:09	1	85	118	9:09
5	0:09:01	1	37	40	9:01
6	:02.5	0.01	0	0	8:01
Summary	0:45:42	5.01	310	306	9:08

Wed, Jun 19, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

http://connect.garmin.com/activity/330812845

778E093 Canal Trail

Wed, Jun 19, 2013 3:26 PM

Distance:	8.00 mi
Time:	1:15:50
Avg Pace:	9:28 min/mi
Elevation Gain:	448 ft
Calories:	1,112 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:45	1	56	53	9:45
2	0:09:27	1	0	35	9:27
3	0:09:29	1	47	13	9:29
4	0:09:28	1	7	42	9:28
5	0:09:41	1	145	145	9:41
6	0:09:22	1	65	32	9:22
7	0:09:17	1	128	122	9:17
8	0:09:19	1	0	45	9:19
9	:01.8	0	0	0	6:01
Summary	1:15:50	8	448	488	9:28

Thu, Jun 20, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.23	0.00	0.00	0.00	4.23

http://connect.garmin.com/activity/330812839

779E094 RHLL

Thu, Jun 20, 2013 2:47 PM

Distance:	4.23 mi
Time:	38:50
Avg Pace:	9:11 min/mi
Elevation Gain:	120 ft
Calories:	570 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:13	1	31	26	9:13
2	0:09:30	1	49	21	9:30
3	0:09:17	1	0	42	9:17
4	0:09:00	1	40	0	9:00
5	0:01:51	0.23	0	41	8:07
Summary	0:38:50	4.23	120	130	9:11

Fri, Jun 21, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.05	0.00	0.00	0.00	4.05

http://connect.garmin.com/activity/331540091

780E095 RHLL

Fri, Jun 21, 2013 11:59 AM

Distance:	4.05 mi
Time:	35:44
Avg Pace:	8:50 min/mi
Elevation Gain:	302 ft
Calories:	551 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:48	1	81	97	8:48
2	0:09:08	1	105	57	9:08
3	0:08:40	1	60	109	8:40
4	0:08:47	1	56	0	8:47
5	:21.3	0.05	0	0	7:51
Summary	0:35:44	4.05	302	263	8:50

Sat, Jun 22, 2013

Race: Irish Festival 5K (3.11 Miles) 00:24:33, Place overall: 56, Place in age division: 8

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	3.40	3.40

I ran the Irish Festival 5K today in North Haven. Below are the Warm-Up splits and below that the 5K splits. Official Results have the 5K done in 24:33 @ 7:55/mile. My splits were 7:49, 7:48, 7:58 (and 7:17 for the last 0.12 miles). I was curious what kind of a result I could put together without any formal training/speedwork for the distance - just been putting in Easy and Marathon Pace miles this month and the two months prior had minimal mileage.

Given that this result is 35 seconds off my best 5K time of 23:58, I'm good with that. I wasn't expecting to set a record today. I placed 56th out of 268.

http://connect.garmin.com/activity/331540077

781E096A Irish Festival 5K warmup

Sat, Jun 22, 2013 9:50 AM

Distance:	0.28 mi
Time:	3:38
Avg Pace:	13:13 min/mi
Elevation Gain:	0 ft
Calories:	34 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	:23.5	0.06	0	156	6:20
2	0:01:37	0.07	0	0	21:36
3	:30.3	0.08	0	0	6:31
4	0:01:08	0.06	0	0	18:25
Summary	0:03:38	0.28	0	156	13:13

Here are the 5K splits:

http://connect.garmin.com/activity/331540063

781E096B Irish Festival 5K

Sat, Jun 22, 2013 10:04 AM

Distance:	3.12 mi
Time:	24:29
Avg Pace:	7:50 min/mi
Elevation Gain:	14 ft
Calories:	419 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:07:49	1	7	36	7:49
2	0:07:48	1	6	13	7:48
3	0:07:58	1	0	0	7:58
4	:54.2	0.12	0	0	7:17
Summary	0:24:29	3.12	14	49	7:50

Connecticut Irish Fest 5K
June 23, 2013 - 5K
North Haven, CT

OVERALL WINNERS

Todd Forselius, Cheshire, CT - 18:19
Elizabeth Fengler, Wallingford, CT - 20:10

Men 50 to 59
Place	Name	City	Bib No	Age	Overall	Total Time	Pace
1	Kevin Goehring	Farmington CT	72	50	6	18:55	6:06/M
2	Miguel Ramirez	Wethersfield CT	273	56	15	21:04	6:48/M
3	Dave Chameides	Oxford CT	7	54	16	21:09	6:49/M

Place    Name                              City               Bib No  Age Gend    Age Group                 Time        Pace

      1    Todd Forselius                    Cheshire  CT           55    45   M       1 Top Fin               18:19      5:55/M

      2    Riley O'Connell                   Wallingford  CT        98    17   M       1 16-19                 18:21      5:55/M

      3    Robert Schape                     Guilford  CT          291    28   M       1 20-29                 18:28      5:57/M

      4    Mike Longo                        Cheshire  CT          214    41   M       1 40-49                 18:43      6:02/M

      5    Tom Pescatore                     New Haven  CT          56    17   M       2 16-19                 18:50      6:05/M

      6    Kevin Goehring                    Farmington  CT         72    50   M       1 50-59                 18:55      6:06/M

      7    Charles Hornak                    Hamden  CT             53    45   M       2 40-49                 19:29      6:17/M

      8    Paul Baldini                      North Haven  CT       183    41   M       3 40-49                 19:31      6:18/M

      9    Mike Song                         Guilford  CT          202    49   M       4 40-49                 19:36      6:19/M

     10    Keith Cargan                      North Haven  CT       185    37   M       1 30-39                 19:53      6:25/M

     11    Stephen Donnelly                  North Branford  CT     59    24   M       2 20-29                 19:59      6:27/M

     12    Elizabeth Fengler                 Wallingford  CT       116    17   F       1 Top Fin               20:10      6:30/M

     13    Mike Nolan                        Hamden  CT            212    20   M       3 20-29                 20:25      6:35/M

     14    Dave Bruzik                       Rocky Hill  CT        137    47   M       5 40-49                 20:56      6:45/M

     15    Miguel Ramirez                    Wethersfield  CT      273    56   M       2 50-59                 21:04      6:48/M

     16    Dave Chameides                    Oxford  CT              7    54   M       3 50-59                 21:09      6:49/M

     56    Patrick Kearney                   Hamden  CT            283    50   M       8 50-59                 24:33      7:55/M

    265    Al Chameides                      Trumbull  CT           83    83   M       2 80-89                 47:17     15:15/M

    266    Mary Saunders                     North Haven  CT        19    78   F       2 70-79                 48:29     15:38/M

    267    Lisa Farquhar                     Hamden  CT            176    47   F      23 40-49                 56:23     18:11/M

    268    Tanya Sage                        Prospect  CT          113    45   F      24 40-49               1:11:59     23:13/M

Comments

From Marc Audet on Sat, Jun 22, 2013 at 16:11:50 from 24.91.57.116

Hi Pat,

You braved the heat today and ran a pretty good 5K. On a cooler day, you would have been pretty close to a PR.

Your relative position overall (56/258) is like 20%, which is the right range based on your past performances, so you are where you should be.

The long, slow endurance building runs are giving you a good base for the cooler months after Labor Day, so the aim is to stay injury free over the summer. The heat adds about 15-20 seconds to a mile pace so I personally don't worry about my times over the summer.

Keep up the good work!

Sun, Jun 23, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.11	0.00	0.00	0.00	3.11

http://connect.garmin.com/activity/332414924

782E097 LL

Sun, Jun 23, 2013 3:12 PM

Distance:	3.11 mi
Time:	29:03
Avg Pace:	9:20 min/mi
Elevation Gain:	13 ft
Calories:	426 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	09:39.1	1	3	25	9:39
2	09:25.5	1	0	0	9:26
3	08:57.6	1	10	27	8:58
4	01:01.1	0.11	0	0	9:12
Summary	29:03.3	3.11	13	53	9:20

My initial plan was to devote six weeks to training for the mile race. Not necessary. I only need four weeks. So, the month of June will simply be Base miles – Easy and Marathon Pace miles – no faster probably. Again – no need. It’s about building Base for the mile race and for the upcoming Marathon.

July will be devoted to training for the (2) one mile races.

7/27/13 is the Greenville Mile Race in Norwich, CT – road race.

8/3/13 is another one mile race on a track.

The Mile Race Prep will consist of 800s, 600s, 400s, 200s, 100s at mile race pace and faster with recovery periods sometimes being slower depending on the distance.

Time trials to be done which will include: 1200s, 1000s, and 800s (at mile race pace or faster) with various faster workouts following the time trials.

Miles at 5K pace and hill work as well for the mile race prep.

I will also run 100 and 200 meter strides and also some all out running at faster than mile race pace.

That is pretty much it for the specific mile race prep. I’ll run these workouts on Tues, Thurs, and Saturday. I likely will run 5 milers Mon, Wed, and Friday. I will do Long runs on Sunday although not the “traditional” Long run distance – maybe for July anywhere from 8-13 miles. I’ll think about that a bit more.

Tue, Jun 25, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.27	0.00	0.00	0.00	4.27

http://connect.garmin.com/activity/333333065

783E098 RHLL

Tue, Jun 25, 2013 11:33 AM

Distance:	4.27 mi
Time:	37:56
Avg Pace:	8:53 min/mi
Elevation Gain:	2,664 ft
Calories:	577 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	08:54.0	1	2,603	2,599	8:54
2	09:01.3	1	33	0	9:02
3	08:43.8	1	0	34	8:44
4	09:00.1	1	29	0	9:00
5	02:16.9	0.27	0	39	8:34
Summary	37:56.2	4.27	2,664	2,672	8:53

Wed, Jun 26, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.10	0.00	0.00	0.00	4.10

http://connect.garmin.com/activity/333745965

Wed, Jun 26, 2013 11:45 AM

Distance:	4.10 mi
Time:	36:39
Avg Pace:	8:57 min/mi
Elevation Gain:	203 ft
Calories:	557 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:25	1	73	86	8:25
2	0:09:09	1	82	19	9:09
3	0:08:50	1	0	66	8:51
4	0:09:26	1	48	0	9:26
5	:48.4	0.1	0	0	8:28
Summary	0:36:39	4.1	203	172	8:57

Thu, Jun 27, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.21	0.00	0.00	0.00	4.21

http://connect.garmin.com/activity/336691810

Thu, Jun 27, 2013 12:43 PM

Distance:	4.21 mi
Time:	37:12
Avg Pace:	8:51 min/mi
Elevation Gain:	277 ft
Calories:	569 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:49	1	89	97	8:49
2	0:08:58	1	114	69	8:58
3	0:08:44	1	21	76	8:44
4	0:09:03	1	53	0	9:03
5	0:01:39	0.21	0	41	7:58
Summary	0:37:12	4.21	277	283	8:51

Fri, Jun 28, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.22	0.00	0.00	0.00	4.22

http://connect.garmin.com/activity/336691795

Fri, Jun 28, 2013 11:59 AM

Distance:	4.22 mi
Time:	37:30
Avg Pace:	8:53 min/mi
Elevation Gain:	203 ft
Calories:	572 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:56	1	79	1,319	8:56
2	0:09:02	1	46	56	9:02
3	0:08:52	1	39	79	8:52
4	0:08:52	1	39	13	8:52
5	0:01:47	0.22	--	13	8:04
Summary	0:37:30	4.22	203	1,486	8:53

Sun, Jun 30, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.34	0.00	0.00	0.00	3.34

http://connect.garmin.com/activity/336691747

Sun, Jun 30, 2013 10:42 AM

Distance:	3.34 mi
Time:	31:33
Avg Pace:	9:27 min/mi
Elevation Gain:	57 ft
Calories:	452 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:49	1	0	55	9:49
2	0:09:32	1	35	32	9:32
3	0:09:11	1	22	26	9:12
4	0:03:00	0.34	0	23	8:50
Summary	0:31:33	3.34	57	136	9:27

Tue, Jul 02, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.13	0.00	2.51	0.00	3.64

http://connect.garmin.com/activity/336691735

Tue, Jul 2, 2013 12:34 PM

Distance:	3.64 mi
Time:	30:15
Avg Pace:	8:18 min/mi
Elevation Gain:	384 ft
Calories:	496 C

Scheduled was a warm -up plus 3x1600 (with 1:00 recovery) and a cool-down. I was going for Cruise Interval miles at 7:52/mile pace. I got the first two cruise interval miles done at ten seconds faster than that. The third mile was cut short and I ran it on pace for 0.51 miles.

I have not run fast like this for a while. I missed this kind of running. I ran these miles at the Rocky Hill High School track. I was concerned about the one minute recovery periods wondering if that would be too short. After the second mile, I took a 40 second break versus the one minute break as I somehow lost count.

All and all, this was a good workout. I can do the Cruise Interval miles at the correct pace and with the one minute recoveries!!

Next time, again work on staying on pace...try for 7:50s and keep away from 7:40s. Be sure to take the full one minute breaks. Do the prescribed distance (don't cut the last mile short by half a mile).

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:48	1	341	337	8:48
2	0:07:41	1	0	0	7:41
3	0:01:07	0.08	0	0	14:45
4	0:07:43	1	36	42	7:43
5	:40.5	0.04	6	0	16:57
6	0:03:59	0.51	0	0	7:52
7	:17.2	0.02	0	0	13:53
Summary	0:30:15	3.64	384	379	8:18

Comments

From Marc Audet on Tue, Jul 02, 2013 at 19:24:47 from 24.91.57.116

Hi Pat, Good to see the latest posts.

3x1600 is a hard workout. In similar workouts, I would probably take a 2:00 recovery. Also, the pace is critical, big difference between 7:51 and 7:41, enough so you can't get the workout done. The key is to get the work done and you need to adjust the recovery time accordingly. Keep up the good work!

From Marc Audet on Sat, Jul 06, 2013 at 12:33:55 from 24.91.57.116

Hi Pat,

I plugged in your recent 24:33 5K time in the McMillan Running Calculator and your cruise interval pace for the mile would be in the 7:56-8:10 range. You attempts at 7:42 were too far beyond your current lactate threshold limit, so your body called it quits. Enough coaching from the sidelines!

From PRE on Sat, Jul 06, 2013 at 13:42:45 from 99.50.213.11

Hey Marc,

I don't mind at all!! I appreciate your comments. I was actually going for 7:52s. I could probably have gone for the full 3d mile and gotten 7:52/mile but figured it was not needed. It is basically my introduction back into Speedwork and my formal 16 week program for the Marathon is starting on 7/15/13 I think. But you are on target. It would have been easier getting it done had I run the first two splits on pace (and taken the full 1:00 recovery versus 40 seconds going into the third mile - totally not sure how I miscounted there).

Thu, Jul 04, 2013

Race: Courtney Honda 5K (3.11 Miles) 00:25:18, Place overall: 124, Place in age division: 24

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	1.00	1.00	1.16	3.16

Ran 3.16 miles at 8:00/mile pace. I walked at about the 1.5 mile mark for 40 seconds. Also walked at about the 2.4 mile mark maybe for about 30 seconds. Good first split. There were hills. Maybe more elevation than what is reflected by Garmin. Official Results has pace as 8:10/mile as I ran 3.16 miles and race is 3.11 miles (5K). I’ll go with the official report. I need to get better at holding a good 5K pace. When I start doing the 5K intervals in training, I suspect my ability to hold the pace will be improved. From the looks of the split below, I ran a 5K split, a Marathon pace split and a Half Marathon pace split in that order. Of note, I guess I feel good about doing the last 0.16 miles at 7:25/mile pace.

http://connect.garmin.com/activity/337449571

Thu, Jul 4, 2013 9:03 AM

	Distance:	3.16 mi
	Time:	25:15
	Avg Pace:	8:00 min/mi
	Elevation Gain:	76 ft
	Calories:	414 C
Split		Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1		0:07:32	1	21	131	7:32
2		0:08:31	1	40	0	8:31
3		0:08:03	1	15	53	8:03
4		0:01:09	0.16	0	0	7:25
Summary		0:25:15	3.16	76	184	8:00

Independence Day 5000
July 4, 2013 - 5K
Milford, CT

OVERALL WINNERS

Tim Milenkevich, Ansonia, CT - 16:08
Maureen Terwilliger, Guilford, CT - 19:18

Place    Name                              City               Bib No  Age Gend    Age Group                 Time        Pace

      1    Tim Milenkevich                   Ansonia  CT           404    31   M       1 Top Fin               16:08      5:12/M

      2    Ian Hill                          Jersey City  NJ        92    31   M       1 30-39                 16:47      5:25/M

      3    Michael Cox                       New Haven  CT         412    21   M       1 19-29                 17:05      5:31/M

      4    Calvin Park                       Trumbull  CT          296    17   M       1 14-18                 17:09      5:32/M

      5    Chris Ritchie                     Milford  NH           171    30   M       2 30-39                 17:12      5:33/M

      6    Jonathan Villanueva               Bridgeport  CT        352    23   M       2 19-29                 17:25      5:37/M

      7    Dan Mc Cabe                       Orange  CT            470    18   M       2 14-18                 17:34      5:40/M

      8    Tony Perugini                     Oxford  CT            286    33   M       3 30-39                 17:49      5:45/M

      9    Michael Orifice                   New York  NY          408    27   M       3 19-29                 17:52      5:46/M

     10    Lenny Arias                       Bridgeport  CT        464    26   M       4 19-29                 18:13      5:53/M

     11    Henry Pavon                       Bridgeport  CT        427    24   M       5 19-29                 18:23      5:56/M

     12    Shane Romanchick                  Trumbull  CT          476    17   M       3 14-18                 18:25      5:56/M

     13    James Mas                         Shelton  CT           394    15   M       4 14-18                 18:43      6:02/M

     14    Jarett Poliner                    Westport  CT          160    16   M       5 14-18                 18:57      6:07/M

     15    Frank Tiroletto                   Orange  CT            273    53   M       1 50-59                 18:57      6:07/M

     29    Mike Halasinski                   Plantsville  CT       318    50   M       3 50-59                 20:04      6:28/M

    124    Patrick Kearney                   Hamden  CT            486    50   M      24 50-59                 25:18      8:10/M

    462    Bunny Bamett                      Milford  CT           316    68   F       6 60-69               1:51:19     35:55/M

    463    Chris Fish                        Milford  CT            62    47   M      55 40-49               1:52:19     36:14/M

    464    Jennifer Fish                     Milford  CT            63    70   F       3 70-79               1:52:19     36:14/M

    465    Judy Goldberg                     Hamden  CT             73    47   F      51 40-49               1:53:06     36:29/M

    466    Samantha Dibona                   Waterbury  CT          47    29   F      42 19-29               1:57:01     37:45/M

Men 50 to 59
Place	Name	City	Bib No	Age	Overall	Total Time	Pace
1	Frank Tiroletto	Orange CT	273	53	15	18:57	6:07/M
2	Keith Guinta	Fairfield CT	271	50	25	19:35	6:19/M
3	Mike Halasinski	Plantsville CT	318	50	29	20:04	6:28/M

Sat, Jul 06, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.01	0.00	0.00	0.00	10.01

http://connect.garmin.com/activity/338397975

Sat, Jul 6, 2013 9:38 AM

Distance:	10.01 mi
Time:	1:32:22
Avg Pace:	9:14 min/mi
Elevation Gain:	455 ft
Calories:	1,329 C

82°

Feels like 88°

7 mph SW wind

Humidity 74%

Scheduled: 13 Miles at MP + 30 seconds (9:05/mile).

Did: 10.01 Miles at MP + 39 seconds (9:14/mile)

The first split is 9:28/mile. I am on pace by Mile 4. I am seven seconds to the good by the end of Mile 6.

Going into Mile 7 and 9, I take a walk break. The plan though is to always get the pace back. I am off pace for Mile 7-10 by seconds: 56, 14, 20 and 4 respectively.

I cut the run short by 3 Miles and get 10.01 done in 1:32:22 @ 9:14/mile pace.

This was the third Quality Run this week. Ran the tempo intervals on Tuesday, Raced a 5K Thursday and this run.

I have to assess weekly if I am staying true to my schedule. I think I will consider this run today a success. It was a good effort. It was hot and seemed to get hotter later into the run. I had no Gatorade left when all is said and done, and usually I have plenty left over.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:28	1	52	0	9:28
2	0:09:01	1	0	34	9:01
3	0:08:58	1	54	26	8:58
4	0:08:53	1	0	24	8:53
5	0:09:02	1	32	18	9:03
6	0:09:00	1	47	31	9:00
7	0:10:01	1	161	135	10:01
8	0:09:19	1	25	57	9:19
9	0:09:25	1	67	76	9:25
10	0:09:09	1	17	25	9:09
11	:05.9	0.01	0	0	8:45
Summary	1:32:22	10.01	455	426	9:14

Sun, Jul 07, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

7/15/13 begins the 16 Week Training Program for the Marathon. The next six weeks will consist of 165 Miles at Average of 28 Miles per week and 18 Quality Workouts. The only "Easy" Miles will be the Warm-Up, Cool-Down, Recoveries between Intervals and Long Runs of 13-20 Miles. Going for Intensity (and proper recovery) versus high Mileage. Not sure how this will work out. But generally, in the past, if I hit 45 miles per week consistently, then that was good. But most of those 45 miles were Easy. I'll see how this type of a schedule pans out. But I am thinking cutting the mileage short by ten miles or so weekly given the intensity of this running will not be a big deal. We'll see.

Date	Week	Tues	Thurs	Sat	Total Miles
		Intervals	Tempo	Long
7/1/2013	A	6 (3x1600 @ 7:52/mile) (1:00 Rec)	6 (2 @ 7:52/mile)	13 @ 9:05/mile	25
7/8/2013	B	6 (3x1600 @ 7:52/mile) (1:00 Rec)	6 (2 @ 7:52/mile)	13 @ 9:05/mile	25
7/15/2013	1	6 (3x1600 @ 7:52/mile) (1:00 Rec)	6 (2 @ 7:52/mile)	13 @ 9:05/mile	25
7/22/2013	2	6 (4x800 @ 7:24/mile) (2:00 Rec)	7 (5 @ 8:35/mile)	15 @ 9:20/mile	27
7/29/2013	3	6 (1200, 1000, 800, 600, 400 All at 7:24/mile) (2:00 Rec)	7 (5 @ 8:09/mile)	17 @ 9:20/mile	30
8/5/2013	4	6 (5x1000 @ 7:24/mile) (400 Rec)	6 (4 @ 8:05/mile)	20 @ 9:35/mile	33

Tue, Jul 09, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.70	0.00	0.00	3.05	5.75

http://connect.garmin.com/activity/340153330

Tue, Jul 9, 2013 1:38 PM

Distance:	5.75 mi
Time:	52:09
Avg Pace:	9:04 min/mi
Elevation Gain:	225 ft
Calories:	767 C

Scheduled:

A mile warm-up plus 6x800 in 3:42 (2:00 rest between intervals) plus a mile Cool-Down.

Accomplished: Got the workout done as scheduled!

A good workout. The last two 800s difficult…but done on pace!

GOOD!

Figured I would do the 6x800s in 3:42 with 2:00 recovery versus the 3x1600s at 7:52/mile pace with one minute recovery. I wanted to get some faster running in there so switched up the workout.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:42	1	63	58	8:42
2	0:03:44	0.5	0	0	7:24
3	0:01:59	0.12	0	0	16:53
4	0:03:48	0.51	0	0	7:22
5	0:01:56	0.11	0	0	17:03
6	0:03:40	0.5	0	0	7:17
7	0:02:03	0.12	0	0	16:41
8	0:03:45	0.51	0	0	7:23
9	0:01:45	0.1	0	0	17:58
10	0:03:50	0.52	0	0	7:26
11	0:02:05	0.12	0	0	16:55
12	0:03:47	0.51	0	0	7:26
13	0:02:03	0.11	0	0	18:33
14	0:08:57	1	162	165	8:57
15	:07.0	0.01	0	0	8:17
Summary	0:52:09	5.75	225	223	9:04

Comments

From Marc Audet on Tue, Jul 09, 2013 at 18:51:05 from 24.91.57.116

Good workout Pre, right on pace. According to McMillan, 800m lap times would be in 3:36-3:47, so you are in the right range. The 2:00 recovery sounds about right since you recovered enough to get through the laps. Well done! Remember to hydrate, this is the sweaty season! Talk to you later.

Thu, Jul 11, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.14	0.00	1.55	0.00	5.69

http://connect.garmin.com/activity/341063782

Thu, Jul 11, 2013 12:18 PM

Distance:	5.69 mi
Time:	50:02
Avg Pace:	8:48 min/mi
Elevation Gain:	369 ft
Calories:	766 C

Scheduled: 2 Miles Easy plus 2 Miles Tempo (7:52/mile pace) plus 2 Miles Easy.

I did the warm up miles at 8:53/mile.

The tempo portion sees 1.55 miles (not two miles) done with first mile at 7:52/mile and 0.55 miles at 7:44/mile pace. I cut this tempo run short by 0.45 miles. I’ll get there! After the tempo running I walked for 2:00.

Then I ran the last two Easy miles done at 8:58/mile.

Decent workout! I am good with this. Getting used to running faster splits.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:56	1	255	251	8:56
2	0:08:50	1	0	0	8:50
3	0:07:52	1	0	0	7:52
4	0:04:16	0.55	0	0	7:44
5	0:02:05	0.12	30	0	17:56
6	0:08:56	1	4	34	8:56
7	0:08:59	1	80	44	8:59
8	:07.8	0.02	0	0	7:24
Summary	0:50:01	5.69	369	329	8:48

Sun, Jul 14, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.01	0.00	0.00	0.00	6.01

http://connect.garmin.com/activity/342543071

Sun, Jul 14, 2013 1:09 PM

Distance:	6.01 mi
Time:	54:21
Avg Pace:	9:02 min/mi
Elevation Gain:	146 ft
Calories:	815 C

I did not run yesterday so ran today. I did not run the scheduled 13 at 9:05/mile pace but rather ran 6.01 miles at 9:02/mile pace. The first three miles slower and thus negative split the run. Was Hot and I ran at 1:09pm. 84 degrees and with humidity feels like 91 degrees. I’m okay with cutting the run short today because next week begins the sixteen week training program and I am once again going to attempt to get the workouts done as scheduled throughout the sixteen weeks. ALSO, I am strongly considering adding Strengthening and Flexibility exercises (which I never do) to my training regimen three times weekly.

84°

Feels like 91°

6 mph SSW wind

Humidity 70%

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:37	1	42	22	9:37
2	0:09:05	1	8	101	9:06
3	0:09:18	1	28	27	9:18
4	0:08:39	1	35	30	8:39
5	0:08:48	1	0	34	8:48
6	0:08:48	1	33	24	8:48
7	:05.4	0.01	0	0	8:02
Summary	0:54:21	6.01	146	238	9:02

Tue, Jul 16, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.71	0.00	2.77	0.00	4.48

http://connect.garmin.com/activity/343758419

Tue, Jul 16, 2013 12:23 PM

Distance:	4.48 mi
Time:	39:04
Avg Pace:	8:44 min/mi
Elevation Gain:	55 ft
Calories:	601 C

Scheduled: 10-20 minute warm-up + 3x1600m @ 7:52/mile (1:00 RI) + 10 minute cool-down.

I ran a mile warm up and a half mile cool down at 8:55/mile. I stayed with 1:00 RI. I did the first two 1600s at 7:44/mile and 7:48/mile respectively. I cut the last 1600 short by 0.23 miles running 0.77 miles at 7:49/mile pace. I am going to stick with the 7:52/mile pace for the cruise interval miles and keep the recovery at 1:00. I just need to push harder and not let up. I ran the tempo portions at AP of 7:47/mile which is five seconds faster than the prescribed 7:52/mile pace.

Between intervals, I drank Gatorade. It was warm (hot actually) from the sun.

6am breakfast: cereal, cup chocolate milk and coffee. 11am: couple granola bars which was about 1.25 hours before the run. Three glasses of water today. Reading up on Nutrition and trying to change eating habits. Post run I had a granola bar and an apple.

91°

Feels like 94°

9 mph NNE wind

Humidity 44%

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:52	1	5	4	8:53
2	0:07:44	1	0	0	7:44
3	0:01:02	0.06	0	0	17:35
4	0:07:48	1	0	0	7:48
5	0:01:06	0.06	0	0	18:13
6	0:06:00	0.77	50	52	7:49
7	0:02:09	0.1	0	0	21:47
8	0:04:23	0.49	0	0	8:56
Summary	0:39:04	4.48	55	56	8:44

Thu, Jul 18, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.13	0.00	2.00	0.00	4.13

http://connect.garmin.com/activity/344672920

Thu, Jul 18, 2013 11:38 AM

Distance:	4.13 mi
Time:	35:35
Avg Pace:	8:37 min/mi
Elevation Gain:	126 ft
Calories:	556 C

Scheduled: 2 Miles Easy + 2 Miles Tempo (7:52/mile) + 2 Miles Easy.

I thought the warm up was 10-20 minutes and the cool-down was 10 minutes. I forgot the workout called for 2 Miles up front and 2 Miles on the tail end.

Anyway, I ran a mile warm-up at 8:49/mile. The two mile tempo portion done as scheduled at 7:50/mile (two seconds faster than what run called for). Then I walked for two minutes and finished the run with a mile cool-down at 8:55/mile.

Last week when I tried this run, I only got 1.55 miles done at the correct pace. I held out today, paced properly, and got the full two miles done on pace! And this in 93 degree weather which feels like 99 degrees given the humidity. I’d say today was an “A” workout!!

Also of note, I ate four Special K Pastry Crisps (200 calories, 40 grams carbs) about a half hour before the run. Drank water throughout the day today. Had a Blueberry muffin post run. Skipped breakfast today though...a work in progress. I am working on developing a meal plan.

93°

Feels like 99°

4 mph wind

Humidity 47%

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:49	1	35	36	8:49
2	0:07:51	1	44	42	7:51
3	0:07:49	1	43	50	7:49
4	0:02:07	0.12	0	0	17:32
5	0:08:55	1	5	0	8:55
6	:05.0	0.01	0	0	9:49
Summary	0:35:35	4.13	126	128	8:37

Mon, Jul 22, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	0.00	0.00	11.50

http://connect.garmin.com/activity/349221136

Mon, Jul 22, 2013 5:50 AM

Distance:	11.50 mi
Time:	1:50:53
Avg Pace:	9:39 min/mi
Elevation Gain:	94 ft
Calories:	1,523 C

Cape Cod Run and did 11.5 miles at 9:39/mile AP with the first five miles being in the 9:49-10:30/mile range and my getting faster on the tail end of the run with the last four miles being in the 9:11-9:19 range. Took a while to warm up today.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:10:30	1	7	0	10:30
2	0:09:54	1	0	9	9:54
3	0:10:00	1	6	0	10:01
4	0:09:48	1	11	6	9:49
5	0:10:06	1	51	48	10:06
6	0:09:40	1	12	0	9:40
7	0:09:34	1	0	13	9:34
8	0:09:19	1	0	0	9:19
9	0:09:14	1	0	12	9:14
10	0:09:11	1	0	0	9:11
11	0:09:11	1	7	0	9:11
12	0:04:26	0.5	0	0	8:58
Summary	1:50:53	11.5	94	88	9:39

Wed, Jul 24, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.05	0.00	0.00	0.00	6.05

http://connect.garmin.com/activity/349221126

Wed, Jul 24, 2013 3:38 PM

Distance:	6.05 mi
Time:	57:37
Avg Pace:	9:31 min/mi
Elevation Gain:	158 ft
Calories:	810 C

Cape Cod Run and ran 6.05 miles at 9:31/mile pace.

88°

Feels like 90°

13 mph SW wind

Humidity 49%

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:10:12	1	0	26	10:12
2	0:09:37	1	75	75	9:37
3	0:09:28	1	0	0	9:28
4	0:09:22	1	84	85	9:22
5	0:09:21	1	0	0	9:22
6	0:09:10	1	0	0	9:10
7	:26.4	0.05	0	0	8:36
Summary	0:57:37	6.05	158	186	9:31

Sat, Jul 27, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	6.50	0.00	0.00	6.50

http://connect.garmin.com/activity/349221114

Sat, Jul 27, 2013 1:11 PM

Distance:	6.50 mi
Time:	55:26
Avg Pace:	8:32 min/mi
Elevation Gain:	1,360 ft
Calories:	906 C

I ran a tempo run today (tempo run is 6-10 miles at MP) getting 6.5 miles done at 8:32/mile AP. Five of the mile splits were 8:32-8:38/mile range. Third mile was an 8:19 mile. Pretty consistent pace throughout the run!!

81°

Feels like 82°

4 mph wind

Humidity 54%

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:38	1	304	591	8:38
2	0:08:34	1	116	149	8:34
3	0:08:20	1	495	453	8:19
4	0:08:34	1	156	173	8:34
5	0:08:32	1	161	196	8:32
6	0:08:36	1	128	86	8:36
7	0:04:13	0.5	0	42	8:25
Summary	0:55:26	6.5	1,360	1,688	8:32

Sun, Jul 28, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	6.50	0.00	0.00	6.50

http://connect.garmin.com/activity/349933475

Sun, Jul 28, 2013 12:45 PM

Distance:	6.50 mi
Time:	56:23
Avg Pace:	8:41 min/mi
Elevation Gain:	326 ft
Calories:	884 C

Marathon Pace miles with 6.50 miles being done @ 8:41/mile AP. The first four miles were done at 8:19-8:28/mile pace.

Goals: Do more tempo runs of 5 miles @ 8:09/mile pace and ten milers at 8:35/mile pace. The key to getting these done is to extend the distance out I think slowly and stay on pace not going out too fast – keeping the splits consistent at specified pace. Thus yesterday did 6.5 miles at 8:32/mile. Bring it up to 7.5-8 miles at 8:35/mile pace.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:25	1	10	196	8:25
2	0:08:28	1	86	99	8:28
3	0:08:19	1	106	117	8:19
4	0:08:27	1	89	66	8:27
5	0:08:49	1	25	28	8:49
6	0:09:31	1	11	14	9:31
7	0:04:25	0.5	0	0	8:51
Summary	0:56:23	6.5	326	520	8:41

Tue, Jul 30, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	4.01	0.00	0.00	4.01

http://connect.garmin.com/activity/351522385

Tue, Jul 30, 2013 12:19 PM

Distance:	4.01 mi
Time:	34:27
Avg Pace:	8:36 min/mi
Elevation Gain:	225 ft
Calories:	549 C

4.01 miles done at MP.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:02	1	3	0	9:02
2	0:08:27	1	56	62	8:27
3	0:08:29	1	93	94	8:29
4	0:08:26	1	72	69	8:26
5	:02.4	0.01	0	0	7:15
Summary	0:34:27	4.01	225	225	8:36

Fri, Aug 02, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.44	0.00	0.00	0.00	3.44

http://connect.garmin.com/activity/352639074

Fri, Aug 2, 2013 6:03 PM

Distance:	0.19 mi
Time:	1:36
Avg Pace:	8:17 min/mi
Elevation Gain:	0 ft
Calories:	24 C

http://connect.garmin.com/activity/352639060

Fri, Aug 2, 2013 6:08 PM

Distance:	3.25 mi
Time:	29:38
Avg Pace:	9:08 min/mi
Elevation Gain:	82 ft
Calories:	434 C

I ran with Joel today with the plan being to run at whatever pace he sets. We run the splits at progressively slower paces. A warm-up of 0.19 miles at 8:17/mile pace. The splits for the 3.25 mile run that we did post warm up are 7:45/mile pace at ¼ mile mark and 8:25/mile pace by the end of the mile. Mile 2 is 9:35/mile pace. Mile 3 at close to 10:00/mile but by end of Mile 3 at 9:38/mile pace. The last ¼ mile done at 8:14/mile pace.

Joel likes to run faster up front. I suggested he run slower up front and treat it as a “warm up” versus jumping into fast running when muscles not properly prepared. Then ease into the faster running. This is not going to compromise the end result. He will get AP of 9:08/mile or better by doing it this way.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:25	1	0	0	8:25
2	0:09:35	1	26	32	9:35
3	0:09:38	1	56	60	9:38
4	0:02:01	0.25	0	0	8:14
Summary	0:29:38	3.25	82	92	9:08

Sat, Aug 03, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.16	0.00	0.00	0.00	8.16

http://connect.garmin.com/activity/352639046

Sat, Aug 3, 2013 7:22 AM

Distance:	8.16 mi
Time:	1:13:35
Avg Pace:	9:01 min/mi
Elevation Gain:	322 ft
Calories:	1,079 C

I ran the Canal Trail with Marc today at 7:22am getting 8.16 miles done at 9:01 mile AP.

The first four miles have AP being 9:10/mile AP.

Despite the one minute walk break during Mile 5, by the end of the run the AP is down to 9:01/mile AP.

STAPLE OF RUNNING: Run the first mile as a warm-up and ease into the run by letting the pace come to you.

STAPLE OF RUNNING: Always try to Negative Split the run (run second half faster than first half). If you don’t negative split the run – you went out too fast in the beginning!

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:29	1	58	0	9:29
2	0:09:07	1	111	138	9:07
3	0:09:05	1	39	11	9:05
4	0:08:58	1	6	48	8:58
5	0:09:42	1	18	19	9:42
6	0:08:43	1	41	0	8:43
7	0:08:36	1	0	43	8:37
8	0:08:40	1	49	22	8:40
9	0:01:14	0.16	0	33	7:55
Summary	1:13:35	8.16	322	314	9:01

Sun, Aug 04, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	1.00	1.11	0.00	3.11

http://connect.garmin.com/activity/353583496

Sun, Aug 4, 2013 4:43 PM

Distance:	3.11 mi
Time:	26:38
Avg Pace:	8:33 min/mi
Elevation Gain:	0 ft
Calories:	413 C

Ran 3.11 miles (mile splits are 9:05, 8:30, and 8:08) at AP of 8:33/mile in 26:38. During June I ran every day except 4 and probably around 160 miles. July I ran 14 days and around 80 miles – about half the number of days and half the mileage of June - but much more intense running though with weekly intervals and weekly tempo runs.

The June plan was to run faster miles with less overall mileage than usual.

Intervals: 3.64 miles @ 8:18/mile inc. 3 x mile @7:42/mile (1:00 Rest Interval)

Tempo: 3.16 miles @ 8:00/mile

Easy: 10.01 miles @ 9:14/mile

Intervals: 5.75 miles @ 9:04/mile inc. 6 x ½ mile @ 7:24/mile (2:00 Rest Interval)

Tempo: 5.69 miles @ 8:48/mile inc. 1.55 miles @ 7:48/mile

Easy: 6.01 miles @ 9:02/mile

Intervals: 4.48 miles @ 8:44/mile inc. 3 x mile @ 7:47/mile (1:00 Rest Interval)

Tempo: 4.13 @ 8:37 mile inc 2 miles @ 7:50/mile

Easy: 11.5 @ 9:39/mile

Easy: 6.05 miles @ 9:31/mile

Marathon Pace: 6.50 miles @ 8:32/mile (MP - 3 seconds)

Marathon Pace: 6.50 miles @ 8:41/mile (MP + 6 seconds)

Marathon Pace 4.01 miles @ 8:36/mile (MP + 1 second)

NOW: August. Going to stick with the intense running. But will step up the number of running days and mileage. Thinking 5-6 days weekly. Will add a harder workout aimed at running specific Marathon Race pace miles such as a ten miler at 8:35/mile pace. Will do that outright or include it across the last ten miles of a Long run (to simulate running on tired legs as in the marathon).

I’ll get a schedule up for August soon.

Splits from today are below:

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:05	1	0	0	9:05
2	0:08:30	1	0	0	8:30
3	0:08:08	1	0	0	8:08
4	:55.2	0.11	0	0	8:07
Summary	0:26:38	3.11	0	0	8:33

Mon, Aug 05, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.00	2.11	0.00	0.00	3.11

http://connect.garmin.com/activity/354196813

Mon, Aug 5, 2013 5:40 PM

Distance:	3.11 mi
Time:	27:17
Avg Pace:	8:46 min/mi
Elevation Gain:	18 ft
Calories:	418 C

Ran 3.11 miles with splits being 9:09, 8:38, 8:32 and 8:23 (0.11 miles). 8:46 AP.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:09	1	0	0	9:09
2	0:08:38	1	18	15	8:38
3	0:08:32	1	0	0	8:32
4	:57.1	0.11	0	0	8:23
Summary	0:27:17	3.11	18	15	8:46

Do these three quality workouts and add a couple other workouts weekly.

8/5/13	5x1000m @ 7:24/mile (400m RI)	1 Easy + 4 @ 8:05/mile + 1 Easy	13 @ 9:05/mile
8/12/13	3x1600m @ 7:52/mile (1:00 RI)	2 Easy + 3 @ 8:01/mile + 1 Easy	15 @ 9:20/mile
8/19/13	2x1200m @ 7:24/mile (2:00 RI) + 4x800m @ 7:24/mile (2:00 RI)	5 @ 8:09/mile	17 @ 9:20/mile
8/26/13	6x800m @ 7:24/mile (1:30 RI)	1 Easy + 6 @ 8:13/mile + 1 Easy	NHRR on Monday

Comments

From Marc Audet on Sun, Aug 04, 2013 at 20:23:28 from 24.91.57.116

Hi Pat,

The paces look about right based on your most recent 5K time of approximately 24:30. However, the rest periods for the intervals look too short. I would rest 4 minutes between 1600m efforts otherwise you will have trouble doing the tempo runs later in the week. You will see within a week or two how this works, just be willing to fine tune the numbers as needed to get the miles in.

Wed, Aug 07, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.14	0.00	0.00	3.11	6.25

http://connect.garmin.com/activity/355208931

Wed, Aug 7, 2013 5:32 PM

Distance:	6.25 mi
Time:	57:21
Avg Pace:	9:11 min/mi
Elevation Gain:	105 ft
Calories:	812 C

Ran with Marc tonight at the Hamden HS Track. He did his warm up and 4x800s with a cool down.

My scheduled workout was 5x1000m with 400m RI. Hit the 1000 meters (5/8 of a mile) at AP of 7:31/mile, 7:20/mile, 7:24/mile, 7:20/mile and 7:22/mile. Needed to get the 1000s done in 4:38 and the range for my 5x1000s was 4:28-4:35.

Got the workout done on pace – a bit faster actually. Noticed that I was hitting 7:11/mile AP at the ¼ mile mark and slowed it down to get the split to the appropriate 7:24/mile mark for the 1000m.

Intervals done for the week. Next run should be a Tempo workout.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:27	1	0	11	9:27
2	0:04:35	0.61	19	18	7:31
3	0:02:55	0.26	11	0	11:26
4	0:04:33	0.62	0	0	7:20
5	0:03:15	0.26	0	8	12:28
6	0:04:28	0.6	1	0	7:24
7	0:03:35	0.25	0	0	14:25
8	0:04:35	0.63	9	0	7:20
9	0:03:39	0.26	0	0	14:18
10	0:04:35	0.62	56	68	7:22
11	0:02:47	0.14	10	0	20:00
12	0:08:53	1	0	0	8:53
13	:03.8	0.01	0	0	7:38
Summary	0:57:21	6.25	105	106	9:11

Fri, Aug 09, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.04	0.00	1.50	0.00	1.54

http://connect.garmin.com/activity/356440406

Fri, Aug 9, 2013 5:31 PM

Distance:	1.54 mi
Time:	14:23
Avg Pace:	9:22 min/mi
Elevation Gain:	196 ft
Calories:	208 C

I ran with Joel at the Rocky Hill High School Track after work. He wanted to run a 1.5 mile time trial and was going for 1.5 miles @ 7:45/mile pace in 11:38.

I told him I would pace him. He needs to follow me but not pass me. I run the first split a little fast at 7:38/mile (7 seconds fast). I get the next half mile done on pace in 3:54 @ 7:46/mile (watch read 7:45/mile). The 7:37 + 3:54 = 11:31 and thus the 1.5 miles done 7 seconds faster than planned for AP of 7:41/mile.

A tempo run for me and 1.5 miles at race pace for Joel.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:07:37	1	143	146	7:38
2	0:03:54	0.5	4	0	7:46
3	0:01:06	0.03	0	0	40:27:00
4	0:01:46	0.01	48	0	0
Summary	0:14:23	1.54	196	146	9:22

Sat, Aug 10, 2013

Race: Hope 5K (3.11 Miles) 00:24:00

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.02	0.00	3.11	0.00	3.13

http://connect.garmin.com/activity/356440375

Sat, Aug 10, 2013 9:05 AM

Distance:	3.13 mi
Time:	23:59
Avg Pace:	7:40 min/mi
Elevation Gain:	70 ft
Calories:	424 C

I paced Joel for his 1.5 mile time trial yesterday at 7:41/mile. Given that, I decided to run a 5K today at the last minute and found a 5K in West Haven at 9am.

I was going for 7:45s. I ran the first split fast and was sure to slow it down by the end and got a 7:23 for the first mile. Totally on pace for the second mile at 7:44/mile pace. The third mile was a bit tough and I got it done at 7:55/mile. I knew I had the 7:45/mile pace in the bag at this point. I ended up with getting the 3.13 miles done in 23:59 @ 7:40/mile pace.

The official results will read 3.11 miles done in 24:00 at 7:45/mile pace probably. I’ll have to check it out.

Good knowing that I can on the spur of the moment get this kind of result.

Two Tempo Runs in the past two days.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:07:23	1	35	19	7:23
2	0:07:44	1	0	0	7:44
3	0:07:55	1	0	16	7:55
4	:58.7	0.13	36	0	7:36
Summary	0:23:59	3.13	70	35	7:40

I came in 38^th in a field of 247 and placed fifth in my division.

Hope Is Coming 5K
August 10, 2013 - 5K
Westr Haven, CT

OVERALL WINNERS

Andrew Haff, Madison, CT - 17:16
Elizabeth Fengler, Wallingford, CT - 20:16

    Place    Name                              City               Bib No  Age Gend    Age Group                 Time        Pace

      1    Andrew Haff                       Madison  CT           220    20   M       1 Top Fin               17:16      5:34/M

      2    Justin White                      Brooklyn  NY         2213    18   M       1  1-19                 18:10      5:52/M

      3    Doug Hough                        Latham  NY            130    46   M       1 40-49                 18:47      6:04/M

      4    James ( Jp) Wayne III             Orange                192    20   M       1 20-29                 18:54      6:06/M

     38    Patrick Kearney                   Hamden  CT            258    50   M       5 50-59                 24:00      7:45/M

    236    Jay Kearney                       Meriden                17    54   M      22 50-59               1:04:31     20:49/M

    237    Deborah McKane                    Stratford              54    47   F      32 40-49               1:04:31     20:49/M

    238    Camillo Navarra                   West Haven            143    65   M       9 60-69               1:05:44     21:12/M

    239    Edwin Hayden                      East Haven  CT        260    62   M      10 60-69               1:05:48     21:14/M

    240    Rosalia Beauvais                  West Haven            142    30   F      30 30-39               1:05:52     21:15/M

    241    Diane Hoffman                     Hamden  CT            261    61   F       5 60-69               1:05:52     21:15/M

    242    Tanya Sage                        Prospect  CT          232    46   F      33 40-49               1:08:19     22:02/M

    243    Eric Sage                         Prospect  CT          231    47   M      22 40-49               1:08:19     22:02/M

    244    Jessica Lafogg                    West Haven             61    26   F      29 20-29               1:08:28     22:05/M

    245    Doreen Joyner                     Branford              176    52   F      14 50-59               1:08:32     22:06/M

    246    Doug Onderko                      New Milford            91    62   M      11 60-69               1:09:04     22:17/M

    247    Pat Caruso                        Southington            55    63   F       6 60-69               1:09:19     22:22/M

Male 50 to 59
Place	Name	City	Bib No	Age	Overall	Total Time	Pace
1	Stephen Cuddy	Cheshire	118	52	10	20:22	6:34/M
2	Dave Chameides	Oxford CT	233	55	11	20:25	6:35/M
3	Martin Espino	Trumbull CT	254	53	13	21:20	6:53/M

Tue, Aug 13, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	0.00	2.00	0.00	4.00

http://connect.garmin.com/activity/358487633

Tue, Aug 13, 2013 12:26 PM

Distance:	4.00 mi
Time:	32:23
Avg Pace:	8:05 min/mi
Elevation Gain:	47 ft
Calories:	534 C

I was going for

a mile warm-up +

a 2 mile run at tempo pace (7:41/mile; which is 40 minute race pace) +

a mile cool-down.

Got the warm-up mile done at 8:43/mile.

Did the two mile workbout tempo portion at 7:36/mile!!

The two miles came easily enough. I paced myself wisely.

The cool-down was an 8:24/mile.

There is no doubt in my mind – I am recognizing what holding faster paces feels like across longer distances by doing the 800s, 1000s, and 1600s.

A workout that I recently came across I am wanting to try:

2-3 x 2 miles at 7:41/mile with 3 minutes Recovery! Throw away the 1600s!

Time constraints today – otherwise I would have done that workout.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:43	1	0	0	8:43
2	0:07:37	1	0	0	7:37
3	0:07:36	1	0	0	7:36
4	0:08:24	1	47	54	8:24
5	:02.9	0	0	0	11:51
Summary	0:32:23	4	47	54	8:05

Wed, Aug 14, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	3.11	0.00	0.00	3.11

http://connect.garmin.com/activity/359053412

Wed, Aug 14, 2013 12:22 PM

Distance:	3.11 mi
Time:	26:53
Avg Pace:	8:38 min/mi
Elevation Gain:	141 ft
Calories:	432 C

Went to the RHHS Track but it was closed for repairs. So did one lap and then ran the streets getting 3.11 miles done at 8:38/mile pace. The third mile was done at 8:17/mile pace.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:43	1	84	61	8:43
2	0:08:59	1	40	42	9:00
3	0:08:17	1	17	45	8:17
4	:53.3	0.11	0	0	7:53
Summary	0:26:53	3.11	141	149	8:38

Sat, Aug 17, 2013

Race: MADD 5K Stratford (3.11 Miles) 00:23:30, Place overall: 58, Place in age division: 4

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	3.14	3.14

http://connect.garmin.com/activity/360324433

Sat, Aug 17, 2013 9:05 AM

Distance:	3.14 mi
Time:	23:31
Avg Pace:	7:29 min/mi
Elevation Gain:	350 ft
Calories:	438 C

PERSONAL RECORD FOR 5K DISTANCE

I ran 3.14 miles in 23:31 @ 7:29/mile AP.

Splits: 7:28/mile, 7:27/mile, 7:34/mile, 7:25/mile for 0.14 miles. These are very consistent splits at 7:25-7:34 with a 9 second range!

Official Race Report will read 3.11 miles in 23:30 @ 7:35/mile pace.

This is a Personal Record by 28 SECONDS for the 5K distance (as previous best time was 23:58 for the distance).

July and August does not see a lot of miles being done – but rather speedwork has been the focus. Given the speedwork, I figured I was ready to set a Personal Record for the 5K distance.

It is time to alter the training at this point and focus on the longer distance type training. Mile and Two Mile repeats are in order at tempo pace (40 minute race pace) in preparation for the New Haven Road Race 20K and Gulf Beach Half Marathon scheduled for September.

I’ll upload specific race information once the results are published.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:07:28	1	73	70	7:28
2	0:07:27	1	130	118	7:27
3	0:07:34	1	148	161	7:34
4	0:01:02	0.14	0	0	7:25
Summary	0:23:31	3.14	350	349	7:29

MADD Dash 5k 5k Run
Overall Finish List
August 17, 2013
Results By FastFinishes.net

Place	Name	City	Bib No	Age	Age Group Place	Chip Time	Total Pace
1	Tim Milenkevich	Ansonia CT	327	31	1 Top Fin	15:46.9	5:05/M
2	Adam Mulia	San Jose CR	154	37	1 M 30-39	17:37.6	5:41/M
3	Jayce Curcio	Derby CT	254	13	1 M 10-13	20:44.8	6:41/M
4	Scott Carvey	New Milford CT	288	60	1 M 60-69	20:57.1	6:45/M
13	Jeffrey Silverman	Weston CT	257	51	1 M 50-59	21:15.6	6:51/M
53	Jack Sirotnik	Milford CT	213	59	2 M 50-59	23:13.6	7:29/M
54	Del Toreno	Trumbull CT	306	51	3 M 50-59	23:14.3	7:30/M
55	Bryan Sissick	Milford CT	214	41	9 M 40-49	23:15.1	7:30/M
56	Matthew Zancewicz	Milford CT	242	14	8 M 14-18	23:17.8	7:31/M
57	Matti Rinta-Tuuri	Fairfield CT	276	60	4 M 60-69	23:28.6	7:34/M
58	Patrick Kearney	Hamden CT	337	50	4 M 50-59	23:30.8	7:35/M


 
  
   
 
337
  
  
  Edward
  Regner
  
  
  Torrington  CT
  
  
  187
  
  
  85
  
  
      3 M 80-99
  
  
  49:55.3
  
  
  16:06/M
  
 
 
  
   
338
  
  
  Gary
  Higgs
  
  
  Stratford  CT
  
  
  295
  
  
  61
  
  
     15 M 60-69
  
  
  49:57.6
  
  
  16:07/M
  
 
 
  
   
339
  
  
  Michael
  Dubon
  
  
  Stamford  CT
  
  
  65
  
  
  10
  
  
     14 M 10-13
  
  
  51:27.1
  
  
  16:36/M
  
 
 
  
   
340
  
  
  J. Ann
  Lee
  
  
  Stamford  CT
  
  
  129
  
  
  75
  
  
      2 F 70-79
  
  
  51:27.8
  
  
  16:36/M
  
 
 
  
   
341
  
  
  Eugene
  Bush
  
  
  Norwalk  CT
  
  
  37
  
  
  52
  
  
     29 M 50-59
  
  
  1:00:15.8
  
  
  19:26/M
  
 
 
  
   
DQ
  
  
  Mara
  Lieberman
  
  
  Hamden  CT
  
  
  133
  
  
  20
  
  
     DQ F 19-29
  
  
  ---
  
  
  9:27/M
  
 
 
  
   
DQ
  
  
  Zachary
  Frew
  
  
  Oxford  CT
  
  
  77
  
  
  16
  
  
     DQ M 14-18
  
  
  ---
  
  
  9:39/M
  
 
 
  
   
DQ
  
  
  Connor
  Shannahan
  
  
  Enfield  CT
  
  
  204
  
  
  15
  
  
     DQ M 14-18
  
  
  ---
  
  
  9:49/M
  
 
 
  
   
DQ
  
  
  Zofia
  Wieciorkowska
  
  
  Stratford  CT
  
  
  314
  
  
  50
  
  
     DQ F 50-59
  
  
  ---
  
  
  9:59/M
  
 
 
  
   
DQ
  
  
  Paul
  Landolfi
  
  
  Ansonic  CT
  
  
  285
  
  
  36
  
  
     DQ M 30-39
  
  
  ---
  
  
  11:30/M

Comments

From flatlander on Sat, Aug 17, 2013 at 10:21:16 from 76.31.9.237

Nice improvement there, looks like you have a plan and you are executing it.

From Jake K on Sat, Aug 17, 2013 at 13:07:04 from 65.127.208.182

Congratulations on the PR!

From Tom K on Sat, Aug 17, 2013 at 13:10:28 from 71.203.20.181

28 seconds? Nice PR!

From PRE on Sat, Aug 17, 2013 at 16:31:05 from 99.50.213.11

Flatlander - Yep. Have a plan. Had my fun with the speedwork. I am planning on running the NY Marathon 11/3/13 so I think it is time to start putting in more than around 20 miles a week!!

Jake K - Thanks for the Congrats.

Tom K - Thanks as well.

From Marc Audet on Sat, Aug 17, 2013 at 16:39:19 from 24.91.57.116

Well done Pat! Based on previous 5K, I figured you would get a PR pretty soon, the speed work is paying off big time! Keep up the good work. :)

From PRE on Sat, Aug 17, 2013 at 19:09:36 from 99.50.213.11

Marc,

Thanks. Was hoping to PR for the 5K distance today because I am now tailoring the training specifically to the longer distances until November.

Hope you enjoyed your vacation and able to get some running done.

Talk to you soon.

Sun, Aug 18, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.50	0.00	0.00	0.00	0.50

http://connect.garmin.com/activity/362601096

Sun, Aug 18, 2013 9:09 AM

Distance:	0.50 mi
Time:	5:14
Avg Pace:	10:30 min/mi
Elevation Gain:	20 ft
Calories:	72 C

A half mile run on the Canal Trail with Brandon (10 year old son).

Tue, Aug 20, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.94	0.00	0.00	3.55	5.49

http://connect.garmin.com/activity/362601085

Tue, Aug 20, 2013 11:48 AM

Distance:5.49 mi

Time:50:18

Avg Pace:9:10 min/mi

Elevation Gain:186 ft

Calories:744 C

THE WORKOUT: 10 minute warm up + 2x1200m (2:00 RI) + 4x800m (2:00 RI) + 10-20 minute cool down.

THE OUTCOME: Hit the workbout portions at the correct 5K pace intensity (7:26/mile pace). Cut the cool down short due to time constraints.

I cut the fifth rest interval short at 1:15, so reset the lap several times - Split 11-15 all account for the fifth 2 minute rest period.

THESE WORKOUTS ARE GETTING EASIER.

I am not sure where that "Share" button at the bottom of the page is coming from in this post and previous post?

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:53	1	35	29	8:53
2	0:05:37	0.76	35	39	7:24
3	0:02:06	0.12	0	0	18:04
4	0:05:37	0.76	81	43	7:24
5	0:02:04	0.08	0	38	25:56:00
6	0:03:45	0.51	0	0	7:25
7	0:02:00	0.11	0	0	18:16
8	0:03:47	0.51	28	32	7:25
9	0:02:01	0.11	0	0	18:53
10	0:03:41	0.5	7	0	7:25
11	0:01:15	0.07	0	0	18:15
12	:02.6	0	0	0	17:32
13	:10.8	0.01	0	0	14:13
14	:06.9	0.01	0	0	18:42
15	:36.7	0.03	0	0	19:25
16	0:03:48	0.51	0	0	7:28
17	0:02:06	0.11	0	0	18:43
18	0:02:40	0.3	0	0	8:58
Summary	0:50:18	5.49	186	180	9:10

Tue, Aug 27, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.75	0.00	1.53	0.00	2.28

http://connect.garmin.com/activity/366860944

813E128 Mer HS Track

Tue, Aug 27, 2013 7:25 PM

Distance:	2.28 mi
Time:	29:10
Avg Pace:	12:49 min/mi
Elevation Gain:	28 ft
Calories:	287 C

I ran with Joel and Estaban today in Meriden on the track.

The plan was to run

a quarter mile warm-up +

2x1200m @ 7:45/mile pace (400m rest) +

a quarter mile cool down.

Basically a very quick workout with one purpose being to see what the 1200m efforts at 7:45/mile pace feel like.

We got the 1200s done on pace.

Joel is getting faster. He has speed to burn toward the tail end of the second 1200m workbout portion. He averages 7:23/mile for the second 1200m effort which is 22 seconds faster than planned pace (he got the 1200m done in 5:32). I was focused on keeping it at 7:45/mile pace. But Joel picked up the speed pretty well and if I chose to match his pace – I could have done it – but not with ease – he sprinted that well and for a pretty good distance. And essentially, this is exactly what one wants to do at the tail end of a race!

I would guess if he sticks with running, he will continue to have dramatic gains as he has not yet come near his plateau.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	02:16.2	0.22	0	0	10:15
2	05:50.3	0.76	0	0	7:41
3	05:46.3	0.27	6	6	21:33
4	05:52.3	0.77	7	0	7:40
5	09:24.7	0.26	15	16	36:00:00
Summary	29:09.8	2.28	28	21	12:49

Mon, Sep 02, 2013

Race: New Haven Road Race 20K (12.44 Miles) 01:50:52, Place overall: 861, Place in age division: 79

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	12.49	0.00	12.49

http://connect.garmin.com/activity/369564293

814E129 NHRR 20K

Mon, Sep 2, 2013 8:49 AM

Distance:	12.49 mi
Time:	1:50:55
Avg Pace:	8:53 min/mi
Elevation Gain:	593 ft
Calories:	1,655 C

I ran the NHRR 20K (12.44 miles).

Michael and Christian (sons) ran the NHRR 5K today.

I am not on my game today and am at 8:35 AP going into Mile 7 and not close to the 8:00/mile pace I was looking for.

I finish the 12.49 miles at AP of 8:53/mile in 1:50:55. 46 seconds per mile off my best time.

EXCUSES:

August Summary: 13 runs, 47 total miles during August, Longest run 8 miles, six Speed workouts. All of the July through August training aimed at improving at the 5K distance and a huge 5K Personal Record on 8/17/13. BUT there was no endurance training (Long runs of 13-20 miles for example). Also it was humid today and the salt was pouring out of my body.

CONCLUSION: Given all that, the result I got was actually not so bad.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:02	1	33	20	8:02
2	0:08:12	1	38	22	8:12
3	0:08:38	1	41	48	8:38
4	0:08:32	1	29	29	8:32
5	0:09:04	1	0	35	9:04
6	0:09:00	1	48	17	9:00
7	0:09:32	1	206	233	9:32
8	0:09:24	1	0	24	9:24
9	0:09:16	1	42	0	9:16
10	0:09:23	1	80	86	9:23
11	0:09:15	1	16	6	9:15
12	0:08:32	1	16	11	8:32
13	0:04:06	0.49	45	55	8:19
Summary	1:50:55	12.49	593	585	8:53

NEW HAVEN 20K ROAD RACE  September 2, 2013

            USA Men's & Women's 20k National Championship Races

               CHRONOTRACK Timing by: SUPERRACESYSTEMS.COM

Place Div No.   Last Name              First Name  Age Sex City               Div   Nettime   10ksplit Time    Pace

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

    1   1     1 Tegenkamp              Matt         31 M   Portland           M3039 1:00:09     29:42  1:00:10  4:51

    2   1    12 Bitwott                Shadrack     28 M   Eugene             M2029 1:00:19     29:37  1:00:20  4:52

   74   3  2020 Lindamood              Bryce        42 M   Hamden             M4044 1:17:19     37:18  1:17:22  6:14

  572   8   946 Beauregard             Robin        47 F   Hebron             F4549 1:42:50     50:54  1:43:21  8:19

  861  79  1608 Kearney                Patrick      50 M   Hamden             M5054 1:50:52     54:03  1:51:13  8:57

  868  80  1685 Talcott                Dave         53 M   Owego              M5054 1:51:04     53:44  1:51:27  8:59

 1170 113   411 Tebbetts               Clinton      44 M   West Haven         M4044 1:57:28     56:00  1:58:07  9:31

 1179 118   425 Audet                  Marc         54 M   Hamden             M5054 1:57:47     57:07  1:58:15  9:31

 2157 182  1899 Campbell               Ray          52 M   Glastonbury        M5054 2:47:44   1:22:57  2:49:14 13:38

 2186  98   142 Barretta               Marge        47 F   Meriden            F4549 3:10:56   1:30:17  3:12:22 15:29

 2190  96    57 Halstead               Edward       64 M   Woodbridge         M6064 3:23:45   1:35:26  3:25:38 16:33

 2191  43  1172 Rowland                Karen        56 F   Oxford             F5559 3:27:39   1:39:04  3:29:16 16:51

 2192  99   951 Lozinski               Susan        45 F   Watertown          F4549 3:27:38   1:39:15  3:29:16 16:51

NEW HAVEN 5K ROAD RACE

                 New Haven, CT Labor Day September 2, 2013

               CHRONOTRACK Timing by: SUPERRACESYSTEMS.COM

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

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

    1   1  5237 Croff                  Christopher  24 M   Summit             M2029   15:47     15:47  5:05

    2   1  6153 Hixson                 Mark         48 M   Simsbury           M4549   16:21     16:21  5:16

    3   2  4928 Rodilitz               Scott        21 M   West Hartford      M2029   16:28     16:28  5:18

   85  40  4797 Ocasio                 Christopher  17 M   Hamden             M1319   19:37     19:37  6:19

  285 116  6147 Kossou                 Emeric       17 M   Hamden             M1319   22:18     22:24  7:13

 1680 262  4398 Kearney                Christian    15 M   Hamden             M1319   29:49     30:34  9:51

 1692 264  4397 Kearney                Michael      17 M   Hamden             M1319   29:54     30:38  9:52

 1702  97  5033 Lockett                Michael      47 M   Hamden             M4549   30:20     30:40  9:53

NEW HAVEN KIDS' ROAD RACE

                 New Haven, CT Labor Day September 2, 2013

               CHRONOTRACK Timing by: SUPERRACESYSTEMS.COM

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

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

     1   1  7441 Battipaylia            Ian          12 M   M0112 Cheshire              2:48  5:36

    20  16  7296 Lockett                Matthew      10 M   M0112 Hamden                3:27  6:54

   364 202  7214 Ruiz                   Joseph        4 M   M0112 Poughkeepsie         10:42 21:24

   365 160  7216 Ruiz                   Gianel        2 F   F0112 Poughkeepsie         13:31 27:02

   366 203  7215 Delmoral               Cristian      2 M   M0112 Poughkeepsie         13:48 27:35

   367 204  6806 Azaad                  Noah          3 M   M0112 New Haven            14:52 29:43

Comments

From Marc Audet on Tue, Sep 03, 2013 at 20:44:41 from 24.91.57.116

Hi Pat, Amazing performance considering the conditions, you ran a smart race to be able to keep the 9:00/average pace. You were quite brave to go out as fast as you did, but then you adjusted the pace accordingly, which allowed you to get a good finish at mile 12. Overall, about as best as you could do under the conditions. Well done!

Sat, Sep 07, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	8.01	0.00	0.00	8.01

http://connect.garmin.com/activity/372005145

815E130 Canal Trail Marc

Sat, Sep 7, 2013 7:41 AM

Distance:	8.01 mi
Time:	1:09:01
Avg Pace:	8:37 min/mi
Elevation Gain:	272 ft
Calories:	1,064 C

I ran 8 miles with Marc today on the Canal Trail at AP of 8:37/mile in 1:09. The mile splits were 9:24, 9:17, 8:42, 8:34, 8:39, 8:21, 8:11 and 7:47. So essentially a progressive run.

I needed this run because I have not run since the race Monday.

It is time to think about what I am going to do in preparation for the 11/3/13 marathon. Need to get some Long runs in there – that is for sure!!

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:24	1	57	10	9:24
2	0:09:17	1	14	34	9:17
3	0:08:42	1	44	42	8:42
4	0:08:34	1	18	14	8:34
5	0:08:39	1	16	22	8:39
6	0:08:21	1	86	49	8:21
7	0:08:11	1	0	46	8:11
8	0:07:47	1	38	39	7:47
9	:05.8	0.01	0	0	7:27
Summary	1:09:01	8.01	272	256	8:37

Sun, Sep 08, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.02	0.00	0.00	0.00	10.02

816E131 Canal Trail

Sun, Sep 8, 2013 11:57 AM

Distance:	10.02 mi
Time:	1:32:30
Avg Pace:	9:14 min/mi
Elevation Gain:	434 ft
Calories:	1,334 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:06	1	53	0	9:06
2	0:09:09	1	24	50	9:09
3	0:09:03	1	108	87	9:03
4	0:09:08	1	101	132	9:08
5	0:09:09	1	28	0	9:09
6	0:09:28	1	0	15	9:28
7	0:09:14	1	0	15	9:14
8	0:09:31	1	72	21	9:31
9	0:09:04	1	12	60	9:04
10	0:09:32	1	35	53	9:32
11	:07.7	0.02	0	0	8:13
Summary	1:32:30	10.02	434	433	9:14

I have the data on my watch but am not able to upload the Garmin Data due to “Internal Server Error” message. Thankfully, I am not the only one getting this Error message! So my watch is not the problem.Ran the Canal Trail.

I remember the splits though.

At the end of mile 6, I am at 55 minutes versus 54 minutes and off my planned 9:00/mile pace by one minute. I took about a 40 second walk break and drank Gatorade going into Mile 6.

The plan is to for the next 4 miles run a 9:00, 8:50, 8:40, and an 8:30 mile bringing the AP to 9:00/mile. Not a problem – or so I thought.

Little mishap. I fell at mile 6.6 and injured left palm. Blood left elbow and below right knee. I wind up getting a 9:16/mile for the 7th mile split. From there, I simply let the splits slide and take a few more Gatorade breaks.

End result: 10 miles at 9:14 AP…It’s all good. No blood flow from the head this time. At this point, I am just working up to doing longer runs.

Thinking in terms of “FOURS.” I’ll get a 12 done soon, a 16 and a 20. But increase the lengths of the “in between” runs as I go. Been slacking on the Longs but it really is time to get them done!!! Figure I should get about four to six runs done in the 18-20 mile range pre Marathon. But it’s not wise to knock out a 20 right out of the gate. I could do it – but it wouldn’t be pleasant!

Comments

From Marc Audet on Sun, Sep 08, 2013 at 19:23:59 from 24.91.57.116

Hey Pre! Hope you are okay after the tumble, these things always scare me a bit. You ran hard yesterday and to through a 10-miler on top of that was ambitious. However, get some rest and start fresh this week. Talk to you later.

Wed, Sep 11, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.74	0.00	0.00	0.00	6.74

http://connect.garmin.com/activity/374344475

817E132 Canal Trail Marc

Wed, Sep 11, 2013 5:40 PM

Distance:	6.74 mi
Time:	1:02:48
Avg Pace:	9:19 min/mi
Elevation Gain:	325 ft
Calories:	872 C

I met with Marc and the plan was to do a Tempo run. I was thinking

1 Easy + 4 Tempo + 1 Easy for total of six miles. He was planning 2 Easy + 2 Tempo + 2 Easy.

Not feeling the Tempo run tonight. Did a couple warm-up miles with Marc.

Then for the next 4.74 miles walk for 50 Right steps while running 200 Right steps.

So a 1:4 walk/run ratio and averaged 9:30/mile for those miles.

Total: 6.74 miles at 9:19/mile AP in 1:02:48.

Marc was ahead of me after mile 2 and I think he got his two tempo miles done by running mile 3-4 at around 8:00/mile AP.

As for me, I got an Easy Run done tonight.

It’s okay. I think I am in pretty good shape to run the Half on Saturday.

PR good? We’ll see.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:58	1	16	33	8:58
2	0:08:44	1	16	27	8:44
3	0:09:26	1	118	38	9:26
4	0:09:11	1	88	119	9:11
5	0:09:45	1	45	34	9:45
6	0:09:32	1	43	24	9:32
7	0:07:13	0.74	0	38	9:41
Summary	1:02:48	6.74	325	313	9:19

Sat, Sep 14, 2013

Race: Gulf Beach Half Marathon (13.1 Miles) 01:47:01, Place overall: 99

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	13.12	0.00	13.12

http://connect.garmin.com/activity/375555984

818E133 Gulf Beach Half Marathon

Sat, Sep 14, 2013 8:14 AM

Distance:	13.12 mi
Time:	1:47:05
Avg Pace:	8:10 min/mi
Elevation Gain:	449 ft
Calories:	1,804 C

RACE:

I ran the Gulf Beach Half Marathon today. The official race report will read 13.1 miles completed in 1:47:01 @ 8:10/mile AP. Had I run the race in 1:46:53 (8 seconds faster), it would have been a Personal Record!

PLACEMENT: I placed 99th Overall out of a field of 600 (I think that was the size of the field. I’ll check.). This is respectable.

RACE PLAN: Get up on time and get to the race (overslept last year)! Go out slower. Keep mile splits @ 8:10/mile give or take ten seconds depending on the terrain. Fast Finish. Forgot Power Gel (purchased it yesterday – still in my backpack). Adapt. Gatorade is only fuel. Drink it every two miles.

SPLITS:

First mile a chill out warm-up 8:14/mile.

Mile 2-8 sees the splits being between 8:01-8:10 except for a 7:53 third mile split. This shows high consistency amongst the splits!

Mile 9 and 10 at 8:15/mile AP and slowing a little.

Mile 11-12 at 8:25/mile AP. I am again, slowing. But there is a reason for this. I am going slower on purpose as I am planning to conserve energy for the last 1.11 miles. I figure it is wiser to go a bit slower versus attempting 8:05-8:15s this far out from the finish as this might compromise my planned fast finish. And yes – going ten seconds faster here can make or break the race. A slight adjustment to the Race Plan was in order.

Going into Mile 13, I say to myself go for an 8:00/mile and that should result in a PR – it was guess work really as I did not do a formal assessment.

Anyway, I got an 8:05 mile for the 13th mile.

The last 0.12 done at 7:52/mile average pace.

END RESULT: 8 seconds away from a Personal Record.

Do I have a problem with this – no way. Pre Race, I figured I should not even get close to setting a PR. I simply have been doing minimal miles and massive speed-work, all aimed at improving at the shorter race distances. Endurance was on the back burner and virtually no Long runs had been done. It is only in September that I am doing more Endurance type training.

MILEAGE:

July through Sept training regimen:

July sees 77 miles with all runs being 3-6 miles except for a 10 and 11 miler.

August sees 47 miles with all runs being 3-6 miles (two less) except for an 8 miler as the Longest run.

Thus, really minimal mileage and not a lot of Longs.

THE WORKOUTS:

July through August workouts reflecting Speed, Varied distances, Varied Paces: 3x1600m at 7:52/mile, 6x800m at 7:24/mile, 2 mile runs at 7:52/mile, 5K races, Marathon Pace runs, 5x1000m at 7:24/mile, 1.5 miler at 7:38/mile, 4 miler at 8:00/mile pace, 2x1200m at 7:40 and (2x1200m + 4x800m – same run) at 7:24/mile

September I step it up as Endurance begins – 12.44 mile Race + 8 miles at Marathon Pace + 10 miles Easy + 7 miles on Wednesday.

BOTTOM LINE: – somehow the faster workouts and minimal mileage in the absence of Long runs carries over to the longer race distances resulting in a very decent outcome!

CONCLUSION: Continue with the speed workouts. BUT: do not sacrifice Long runs. I got away with it today. The Marathon is a different animal all together. I have got to get some 18-20 milers under my belt.

MARGIE: I waited for my sister to come in and congratulated her on finishing this Half Marathon. It was probably more difficult for her than past half marathons because she has been putting in less training miles of late.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:14	1	25	0	8:14
2	0:08:03	1	75	85	8:04
3	0:07:53	1	0	15	7:53
4	0:08:05	1	67	62	8:05
5	0:08:05	1	56	58	8:05
6	0:08:01	1	11	0	8:01
7	0:08:10	1	76	57	8:10
8	0:08:09	1	0	26	8:10
9	0:08:14	1	0	0	8:14
10	0:08:16	1	0	0	8:16
11	0:08:24	1	66	72	8:24
12	0:08:27	1	71	53	8:27
13	0:08:05	1	3	25	8:05
14	:57.4	0.12	0	0	7:52
Summary	1:47:05	13.12	449	454	8:10

Comments

From Marc Audet on Sat, Sep 14, 2013 at 14:50:05 from 24.91.57.116

Hello Pat! Well done, you ran a very smart race, good discipline for keeping a steady pace close to the optimal. Your 5K equivalent would be a 23:21, so your fitness level is consistent from 5K to a Half-Marathon, a very good position to be in at this time of the year. Congratulations, enjoy a coffee or beer, or both! Talk to you soon!

Wed, Sep 18, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.21	0.00	0.00	2.00	5.21

http://connect.garmin.com/activity/377823605

819E134 HHS Track Marc

Wed, Sep 18, 2013 5:54 PM

Distance:	5.21 mi
Time:	1:00:45
Avg Pace:	11:40 min/mi
Elevation Gain:	108 ft
Calories:	654 C

Ran the Hamden High School Track with Marc today.

First time running since the race Saturday.

A 9:06 warm up mile

with 5x100s at 23, 22, 21, 20, and 21 seconds

with about 90 seconds rest post 100s.

Then 4x 600s in 2:41, 2:35, 2:34 and 2:32.

With about 3 minutes recovery post 600s.

So 2:35s (6:51/mile AP) for the 600s.

I usually do 800s, 1000s, 1200s, 1600s, or 3200s up to 5000 meters.

Finally an 8:58/mile cool down.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:06	1	24	38	9:06
2	0:01:58	0.11	15	0	18:13
3	:23.4	0.06	0	0	6:05
4	0:01:34	0.07	0	0	21:12
5	:22.0	0.06	0	0	5:58
6	0:01:33	0.08	12	0	19:49
7	:21.6	0.06	0	0	5:58
8	0:01:42	0.08	0	0	21:02
9	:20.7	0.06	0	14	5:33
10	0:01:37	0.08	0	0	20:30
11	:21.6	0.06	0	0	5:38
12	0:05:59	0.19	9	22	31:27:00
13	0:02:41	0.38	24	0	7:01
14	0:02:54	0.16	0	18	18:02
15	0:02:35	0.38	0	0	6:51
16	0:02:53	0.16	0	0	17:56
17	0:02:34	0.38	24	20	6:49
18	0:02:44	0.16	0	0	17:30
19	0:02:32	0.37	0	0	6:50
20	0:07:27	0.29	0	0	26:10:00
21	0:08:58	1	0	0	8:58
22	:07.0	0.01	0	0	9:03
Summary	1:00:45	5.21	108	113	11:40

Sun, Sep 22, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.73	0.00	0.00	0.00	1.73

http://connect.garmin.com/activity/379993605

820E135 Canal Trail Brandon

Sun, Sep 22, 2013 4:29 PM

Distance:	1.73 mi
Time:	23:08
Avg Pace:	13:20 min/mi
Elevation Gain:	54 ft
Calories:	198 C

I ran with Brandon today (10 year old son) on the Canal Trail. I am using the Couch to 5K (C25K) training program. I dropped week 1, 2, 7, 8, and 9 – the light and heavier weeks.

We will do Week 3-6 as this will suffice for the upcoming “Run for the Penguins” 5K in Mystic CT.

This first workout consists of:

5 minute walk + 2x (1:30 jog, 1:30 walk, 3:00 jog, 3:00 walk).

Total workout: 23 minutes.

The 5 minute initial walk was 17:52/mile pace.

The workbout portion:

1:30 run at 8:05/mile, 1:30 walk at 18:17/mile.

Looking at the first 1:30 run portion, I figure I am going to have to work with him on pacing. He is going out too fast.

3:00 run at 9:51/mile, 3:00 walk at 18:13/mile.

1:30 run at 11:14/mile, 1:30 walk at 17:39/mile.

3:00 run at 9:58/mile. 3:00 walk at 15:59/mile.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:05:00	0.28	0	0	17:52
2	0:01:31	0.19	27	0	8:05
3	0:01:30	0.08	0	0	18:17
4	0:03:01	0.31	27	0	9:51
5	0:02:59	0.16	0	0	18:13
6	0:01:30	0.13	0	0	11:14
7	0:01:30	0.08	0	0	17:39
8	0:03:01	0.3	0	13	9:58
9	0:03:00	0.19	0	20	15:59
10	:05.4	0	0	0	18:04
Summary	0:23:08	1.73	54	33	13:20

Tue, Sep 24, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.57	0.00	0.00	0.00	1.57

I ran 23 minutes today with Brandon and Genie. Same workout as on Sunday with Brandon. 23 minutes total time getting 1.57 miles done versus the 1.73 miles done on Sunday using the C25K program with the workout being 5 minute warm up + 2x ( 1:30 run, 1:30 walk, 3:00 run, 3:00 walk). Brandon was running ahead of Mom and Dad and doing his walking and running thing while having time to talk to some of his friends along the way. I really don’t think he will have any problem knocking out the Penguin 5K in a few weeks. He impressed himself being so much ahead of Mom and Dad. I raced him at the tail end of the run and he beat me tagging the mailbox first. Genie is new to running so it will take her some time to get faster.

http://connect.garmin.com/activity/381378771

821E136 LL Brandon & Genie

Tue, Sep 24, 2013 6:19 PM

Distance:	1.57 mi
Time:	23:23
Avg Pace:	14:51 min/mi
Elevation Gain:	205 ft
Calories:	178 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:05:01	0.27	169	163	18:52
2	0:01:30	0.14	0	0	11:03
3	0:01:31	0.07	0	0	20:45
4	0:03:00	0.28	0	6	10:47
5	0:03:00	0.15	0	0	19:46
6	0:01:30	0.15	0	0	10:00
7	0:01:29	0.07	0	20	19:57
8	0:03:03	0.28	37	0	11:04
9	0:02:57	0.13	0	12	22:56
10	:18.4	0.04	0	0	8:02
11	:03.4	0	0	0	31:07:00
Summary	0:23:23	1.57	205	202	14:51

Wed, Sep 25, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	5.53	0.00	0.00	5.53

Marathon Pace run today getting 5.53 miles done at 8:35/mile pace with splits being 8:24-8:40/mile with changes in elevation but pretty good consistency given the elevation changes. End result – got the run done at the proper pace. Good workout. Actually did this workout in lieu of 3x1600s at 7:41 mile pace because I was not into doing the cruise interval miles today. Tempo run nonetheless.

http://connect.garmin.com/activity/381378762

Top of Form822E137 RHLL

Wed, Sep 25, 2013 12:12 PM

Distance:	5.53 mi
Time:	47:24
Avg Pace:	8:35 min/mi
Elevation Gain:	158 ft
Calories:	739 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:38	1	55	51	8:38
2	0:08:24	1	14	22	8:24
3	0:08:46	1	33	0	8:46
4	0:08:24	1	13	43	8:24
5	0:08:40	1	8	0	8:40
6	0:04:33	0.53	35	42	8:40
Summary	0:47:24	5.53	158	157	8:35

Fri, Sep 27, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.72	0.00	0.00	0.00	5.72

http://connect.garmin.com/activity/384467075

823E138 RHLL

Fri, Sep 27, 2013 1:55 PM

Distance:	5.72 mi
Time:	51:52
Avg Pace:	9:04 min/mi
Elevation Gain:	282 ft
Calories:	759 C

Got 5.72 miles done today at 9:04/mile AP. Easy Miles.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:49	1	76	86	9:49
2	0:08:57	1	137	128	8:57
3	0:09:20	1	40	0	9:20
4	0:08:45	1	0	37	8:45
5	0:08:55	1	0	0	8:55
6	0:06:06	0.72	29	38	8:29
Summary	0:51:53	5.72	282	288	9:04

Sat, Sep 28, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.01	0.00	0.00	0.00	4.01

http://connect.garmin.com/activity/384467071

824E139 LL

Sat, Sep 28, 2013 1:50 PM

Distance:	4.01 mi
Time:	37:41
Avg Pace:	9:24 min/mi
Elevation Gain:	90 ft
Calories:	535 C

Christian ran six miles today – Local Loops. I ran the last 0.60 miles of his run with him and then I continued on getting 4 miles done today at 9:24/mile AP. Easy Miles

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:35	1	56	59	9:35
2	0:09:12	1	0	0	9:12
3	0:09:24	1	32	29	9:24
4	0:09:26	1	2	2	9:26
5	:03.9	0.01	0	0	8:13
Summary	0:37:41	4.01	90	89	9:24

Tue, Oct 01, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
1.58	0.00	0.00	0.64	2.22

http://connect.garmin.com/activity/384467066

825E140 HHS Track

Tue, Oct 1, 2013 5:39 PM

Distance:	2.22 mi
Time:	19:41
Avg Pace:	8:53 min/mi
Elevation Gain:	0 ft
Calories:	303 C

The plan was to do a 10 minute warm up + 200, 400, 600, 800, 800, 600, 400, and 200 with 400 RIs for all except for the 200 which would have a 200 RI. Got the 200, 400 and another 400 done of the 600 and had to cut the workout short because a soccer game was beginning at the H.S. The goal pace was 7:26/mile and got that done for the most part for the workbout portions.

Not much of a workout today given the above. As it takes two minutes to work up to VO2max intensity, I did not get much running, if any, at VO2max tonight.

In the future, might just go with 800s, 1000s, and 1200s when doing VO2max interval workouts at 5K pace as this will get me running in the 3-5 minute range per workbout portion.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:13	1	0	0	9:13
2	:30.9	0.06	0	0	8:50
3	:53.5	0.13	0	0	7:01
4	0:01:26	0.13	0	0	10:41
5	0:01:52	0.25	0	0	7:30
6	0:02:40	0.29	0	0	9:22
7	0:01:56	0.26	0	0	7:33
8	0:01:10	0.11	0	0	10:41
Summary	0:19:41	2.22	0	0	8:53

Sat, Oct 05, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.01	0.00	0.00	0.00	12.01

http://connect.garmin.com/activity/386097958

826E141 Canal Trail

Sat, Oct 5, 2013 2:00 PM

Distance:	12.01 mi
Time:	1:47:28
Avg Pace:	8:57 min/mi
Elevation Gain:	275 ft
Calories:	1,578 C

A 12 mile run @ 8:57/mile pace in 1:47.

A progressive run for the first six miles at

9:20, 9:10, 9:00, 8:50, 8:40, and 8:30.

Then a Gatorade break for mile 7 with walking – a 9:44 split.

Did a 9:00/mile split for mile 8

and 8:50s for mile 9-11

with a final 12th mile at 8:39/mile.

I am at VDOT 42 for the 5K and Half Marathon distance.

Not so for the Marathon distance because I have not put in the Long runs.

VDOT 42 would require I go out at 8:35/mile pace for the Marathon.

If I do that in NY, the doors will come off at mile 18-20.

My only shot – go for 8:55/mile AP for the Marathon.

The plan thus is to go for 9:00s for the first 20 miles and then pick up the pace for the last 6.2 miles.

Prepare: Simply do 13-20 milers at MP + 25 seconds (which is 9:00/mile)

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:23	1	45	0	9:23
2	0:09:10	1	27	39	9:10
3	0:09:03	1	28	33	9:03
4	0:08:51	1	28	25	8:51
5	0:08:40	1	13	9	8:40
6	0:08:28	1	13	0	8:28
7	0:09:44	1	0	12	9:44
8	0:09:00	1	6	0	9:00
9	0:08:47	1	27	63	8:47
10	0:08:53	1	39	0	8:53
11	0:08:48	1	20	45	8:48
12	0:08:39	1	29	46	8:39
13	:02.3	0.01	0	0	7:05
Summary	1:47:28	12.01	275	270	8:57

Sun, Oct 06, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.00	0.00	0.00	0.00	14.00

http://connect.garmin.com/activity/386738343

827E142 Canal Trail

Sun, Oct 6, 2013 11:49 AM

Distance:	14.00 mi
Time:	2:04:37
Avg Pace:	8:54 min/mi
Elevation Gain:	870 ft
Calories:	1,855 C

A 14 mile run @ 8:54/mile AP in 2:04. The plan was to get it done at 8:55/mile AP.

9 of the 14 miles are done at 8:50-9:02/mile AP.

Good consistency amongst these splits.

Mile 1, 4, 10, 13 and 14 @ 9:23, 8:42, 8:46, 8:35 and 8:46.

Figured I would save the faster miles for the tail end of the run (first mile split off pace by 28 seconds and so the plan was to be on pace by Mile 13) to simulate what I would perhaps need to do during the actual Marathon.

Got a 12 miler done yesterday at 8:57/mile AP and today a 14 miler done at 8:54/mile AP and thus a total of 26 miles this weekend (Marathon distance) at Planed Marathon Pace (PMP). I am planning to get the Marathon done in 3:53 at 8:55/mile AP.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:23	1	109	60	9:23
2	0:09:02	1	103	125	9:02
3	0:08:56	1	21	23	8:56
4	0:08:41	1	21	16	8:42
5	0:08:55	1	16	15	8:55
6	0:08:58	1	71	49	8:59
7	0:08:57	1	24	18	8:57
8	0:08:53	1	0	0	8:53
9	0:08:57	1	59	78	8:57
10	0:08:46	1	0	0	8:46
11	0:08:50	1	72	94	8:50
12	0:08:55	1	33	0	8:56
13	0:08:34	1	245	277	8:35
14	0:08:46	1	97	113	8:46
15	:01.7	0	0	0	6:28
Summary	2:04:37	14	870	868	8:54

Comments

From Marc Audet on Sun, Oct 06, 2013 at 18:59:09 from 24.91.57.116

Hi Pat,

Some good miles this weekend, 10+ back to back is good. Pace is good, you need time on your feet right now. Keep up the good work!

Sat, Oct 12, 2013

Race: Hartford Marathon (26.2 Miles) 03:59:38, Place overall: 898, Place in age division: 57

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	26.40	0.00	0.00	26.40

http://connect.garmin.com/activity/389455031

828E143 Hartford Marathon

Sat, Oct 12, 2013 8:07 AM

Distance:	26.40 mi
Time:	3:59:43
Avg Pace:	9:05 min/mi
Elevation Gain:	1,153 ft
Calories:	3,546 C

I ran the Hartford Marathon because the longest run I did in the past five months was a fourteen miler last Sunday. And that is not going to be enough for the New York Marathon preparation. I just have been lazy when it comes to running long. So I figured I would simply run Hartford and finally get a long run done. My plan was to run 8:55/mile pace. But I apparently went out too fast and was at 8:38/mile AP at the 13.1 mile mark. I tried going slower up front, but just could not find the 8:55s.

My Garmin watch reports 26.4 miles in 3:59:43 @ 9:05/mile AP

Per unofficial results for Hartford Marathon

13.1 miles @ 8:38/mile AP

20 miles @ 8:49/mile AP

26.2 miles @ 9:11/mile AP and completed the Marathon in 3:59:38 which is 5:18 off my best time of 3:54:20.

Placed 898 out of 2,630 overall.

Placed 636 out of 1507 for males.

Placed 57 out of 145 in Age division.

Not a bad result given the lacking Long runs.

I do very well for the first sixteen miles. From there I get noticeably slower.

The fact of the matter is with the Marathon distance – as can be seen by the above, is all about how you manage the last 6.2 miles.

Anyway, I am fine with this result. Not too far off from my best Marathon time.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:28	1	22	32	8:28
2	0:08:31	1	46	90	8:31
3	0:08:26	1	101	96	8:26
4	0:08:30	1	68	80	8:30
5	0:08:28	1	37	9	8:28
6	0:08:29	1	118	113	8:29
7	0:08:20	1	35	61	8:20
8	0:08:43	1	11	13	8:44
9	0:08:32	1	40	30	8:32
10	0:08:24	1	7	0	8:24
11	0:08:24	1	0	0	8:24
12	0:08:35	1	15	0	8:35
13	0:08:53	1	24	11	8:53
14	0:08:27	1	0	27	8:27
15	0:08:36	1	0	0	8:36
16	0:08:49	1	0	0	8:49
17	0:09:58	1	26	0	9:58
18	0:08:52	1	90	92	8:53
19	0:09:19	1	0	24	9:19
20	0:10:09	1	111	116	10:09
21	0:09:17	1	9	5	9:17
22	0:09:57	1	0	9	9:58
23	0:11:28	1	24	0	11:28
24	0:09:57	1	51	68	9:57
25	0:09:56	1	16	36	9:56
26	0:10:52	1	130	42	10:52
27	0:03:21	0.4	174	202	8:19
Summary	3:59:43	26.4	1,153	1,154	9:05

20th Annual ING HARTFORD MARATHON

  October 12, 2013   Marathon (USATF Certified #CT11024JHP)  Hartford, CT

Timing by Granite State Race Services   www.gsrs.com (see our Calendar of Races)

       Send corrections to: bt@gsrs.com    (These are 2013 results)

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

                          MARATHON FINAL RESULTS

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

Place Divpl Tot Div   Half    Pace  20m     Pace  Guntime  Nettime Pace  Race# Name                             Ag S Hometown                      C/a

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

 188    32/167 M2529 1:40:00  7:38 2:29:10  7:28 3:19:14  3:19:03  7:36   137 Michael Cebula                   28 M Middletown CT

 901    57/155 M5054 1:52:58  8:38 2:56:05  8:49 4:00:13  3:59:40  9:09  2934 Patrick Kearney                  51 M Hamden CT

2695   102/102 M5559 2:55:47 13:26 4:58:48 14:57 7:12:08  7:11:24 16:28   464 Yu Chang Kim                     55 M Flushing NY

Comments

From Marc Audet on Sat, Oct 12, 2013 at 17:29:08 from 24.91.57.116

Hello Pat! Not a too shabby considering your mileage, I am pleased for you. You had a great day for it too. Your placement in the finishing order is pretty good, well in the top half, a good place to be. Talk to you soon!

From PRE on Sat, Oct 12, 2013 at 19:11:54 from 99.50.213.11

Marc,

Thanks! Top 34% of the field overall - so not bad given my terrible mileage. But it's not even about the mileage I think. I believe running twice a week (intervals and tempo) and doing a long run every weekend would actually suffice for the marathon training regimen. I should test the theory and actually do the long runs though! I've got to get good at HOLDING THE PACE beyond mile 16!

From flatlander on Sun, Oct 13, 2013 at 16:25:49 from 76.31.9.237

PRE, nice race today. I remember that course well, not one of my better days. Glad yours went so much better. Good luck at NYC!

From Jake K on Sun, Oct 13, 2013 at 16:34:53 from 67.177.11.154

Nice job PRE. To come that close to your PR off lower mileage is really good. This should give you a nice boost going into NYC.

Sat, Oct 19, 2013

Race: Run for the Penguins 5K Mystic, CT (3.11 Miles) 00:26:18, Place overall: 92

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	3.12	3.12

Run for the Penguins 5K

Mystic, CT, October 19, 2013

Overall Finish List

http://connect.garmin.com/activity/392684844

829E144 Penguin 5K

Sat, Oct 19, 2013 9:11 AM

Distance: 3.12 mi

Time: 26:19

Avg Pace: 8:26 min/mi

Elevation Gain: 91 ft

Calories: 418 C

I ran the Run for the Penguins 5K today in Mystic, CT with Michael and Christian. Genie and Brandon did the two mile walk. Brandon opted to not run the 5K.

A couple weeks ago, Christian told me he wanted to break 27 minutes for the distance. I told him I would pace him. No matter what he runs, slower or faster than me, I’ll simply run 8:35/mile pace. And when he sees me, he’ll know for sure he is on pace.

WELL, TURNS OUT, HE DID NOT NEED ME PACING HIM. HE WAS IN FRONT OF ME THE ENTIRE RACE!

Not only did he break 27 minutes, he broke 26 minutes and 25 minutes by finishing the race in 24:50 @ 8:01/mile Average Pace (8:41/mile would have broken 27:00). This is a huge Personal Record for him. He took a minute off his time per mile from last year when he ran this race. He had been running in the weeks preceding the race in preparation.

Michael finishes in 29:31 @ 9:31/mile AP. There was a trail portion of the race a half mile in and he twisted his ankle but continued running on. I met up with Michael at the one mile mark and he was walking. I did not know at the time he twisted his ankle and figured he was just recovering from having gone out too fast. He stuck with me for a while running alongside me. Congrats to Michael as he finishes the race despite the injury.

My mile splits were 8:36, 8:27, 8:19 (and 7:56 for the last 0.12 miles). I finished the 5K in 26:18 @ 8:29/mile AP. At the 2 mile mark I am at 8:31/mile AP and it does not matter if I go a little faster than 8:35/mile at this point going into mile 3. Christian is well ahead of me and Michael is a distance behind me, so keeping it close to 8:35/mile will suffice.

Beginning the race, Michael and Christian were well ahead of me. I figured they both might run out of gas at the 1.5 or two mile mark and I would catch them by maintaining the 8:35/mile pace. Christian after the race told me he hit the 1 mile mark at 7:15 mile and the 2 mile mark at 16:00. Thus his splits were 7:15, 8:45, 8:00, (and 8:00/mile pace for the final 0.1). He went out very fast, slowed and picked it up for the rest of the race.

My best time for the 5K distance is 23:30. Christian today was 24:50. I don’t have much more time here. I am thinking it will not take long for Christian to take 80 seconds off his 5K time and be a better 5K runner than myself. This is all GOOD! It means basically we will be helping each other to improve (he will train to beat me and I will train to have him not beat me!!)

Of course, if we both train for the distance and he beats me – I would be absolutely fine with that! It’s a win-win there.

Great job Christian!!

Split Time Distance Elevation Gain Elevation Loss Avg Pace

1 0:08:36 1 0 0 8:36

2 0:08:27 1 84 51 8:27

3 0:08:19 1 7 40 8:19

4 :56.8 0.12 0 0 7:56

Summary 0:26:19 3.12 91 91 8:26

Place Name City Bib No Age Gend Age Group Time Time Pace

1 Spy Barres Mystic 1530 50 M 1 50-59 17:56.0 17:56.0 5:47/M

2 Brian Buttrick Old Lyme 1037 16 M 1 14-19 20:07.0 20:07.0 6:29/M

3 Michael Cheney Woodstock CT 1056 15 M 2 14-19 20:09.0 20:09.0 6:30/M

60 Christian Kearney 1165 15 M 9 14-19 24:50.0 24:50.0 8:01/M

92 Patrick Kearney 1168 51 M 9 50-59 26:18.0 26:18.0 8:29/M

173 Michael Kearney 1167 18 M 11 14-19 29:31.0 29:31.0 9:31/M

501 Unknown Partic. 1418 1418 M 15 0- 0 1:05:55.0 1:05:55.0 21:16/M

502 Abby Touhy Groton CT 1413 12 F 41 1-13 1:06:02.0 1:06:02.0 21:18/M

503 Unknown Partic. 1419 1419 M 16 0- 0 1:06:12.0 1:06:12.0 21:21/M

504 Kevin Landesman Greenwich CT 1184 32 M 41 30-39 1:06:53.0 1:06:53.0 21:35/M

Sat, Nov 09, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	10.01	0.00	0.00	10.01

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

830E145 Canal Trail Bob U

Sat, Nov 9, 2013 8:06 AM

Distance:	10.01 mi
Time:	1:25:46
Avg Pace:	8:34 min/mi
Elevation Gain:	247 ft
Calories:	1,338 C

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.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:46	1	53	0	8:46
2	0:08:32	1	27	45	8:33
3	0:08:32	1	27	27	8:32
4	0:08:29	1	0	21	8:29
5	0:08:36	1	33	0	8:36
6	0:08:32	1	1	0	8:32
7	0:08:30	1	0	39	8:30
8	0:08:36	1	61	0	8:36
9	0:08:36	1	0	56	8:36
10	0:08:33	1	45	46	8:33
11	:03.4	0.01	0	0	8:21
Summary	1:25:46	10.01	247	235	8:34

Tue, Nov 12, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.59	0.00	0.00	2.51	5.10

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

831E146 HHS Track: Marc A

Tue, Nov 12, 2013 5:24 PM

Distance:	5.10 mi
Time:	47:31
Avg Pace:	9:19 min/mi
Elevation Gain:	90 ft
Calories:	654 C

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.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:43	1	21	33	9:43
2	0:04:28	0.61	15	0	7:22
3	0:01:19	0.07	0	17	18:41
4	0:04:28	0.6	14	0	7:28
5	0:02:06	0.12	0	13	17:22
6	0:03:51	0.52	16	0	7:24
7	0:02:06	0.11	0	0	19:26
8	0:03:59	0.52	0	11	7:42
9	0:02:02	0.11	0	0	18:36
10	0:01:51	0.26	9	0	7:15
11	0:02:06	0.11	0	0	18:38
12	0:08:52	1	17	24	8:53
13	:40.9	0.08	0	0	8:17
Summary	0:47:31	5.1	90	98	9:19

Sat, Nov 16, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	8.13	0.00	0.00	8.13

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

832E147 Canal Trail Bob U

Sat, Nov 16, 2013 7:59 AM

Distance:	8.13 mi
Time:	1:11:06
Avg Pace:	8:45 min/mi
Elevation Gain:	312 ft
Calories:	1,072 C

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!

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:34	1	90	69	8:35
2	0:08:24	1	0	38	8:24
3	0:09:19	1	46	14	9:19
4	0:08:21	1	0	36	8:21
5	0:09:24	1	99	81	9:24
6	0:08:32	1	18	0	8:32
7	0:09:03	1	25	51	9:03
8	0:08:24	1	34	31	8:25
9	0:01:04	0.13	0	27	8:24
Summary	1:11:06	8.13	312	349	8:45

Sat, Nov 23, 2013

Race: Hot Coco 5K Cheshire (3.11 Miles) 00:25:51, Place overall: 189, Place in age division: 22

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	3.12	3.12

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

833E148 Hot Coco 5K Cheshire

Sat, Nov 23, 2013 10:14 AM

Distance:	3.12 mi
Time:	25:46
Avg Pace:	8:15 min/mi
Elevation Gain:	88 ft
Calories:	414 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:03	1	38	21	8:03
2	0:08:20	1	41	63	8:21
3	0:08:24	1	0	0	8:24
4	:58.5	0.12	10	0	7:52
Summary	0:25:46	3.12	88	84	8:15

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

Thu, Nov 28, 2013

Race: 77th Manchester Road Race (4.748 Miles) 00:39:48

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	4.75	0.00	4.75

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

834E149 Manchester Road Race

Thu, Nov 28, 2013 10:00 AM

Distance:	4.75 mi
Time:	39:46
Avg Pace:	8:22 min/mi
Elevation Gain:	264 ft
Calories:	628 C

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).

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:07	1	23	19	8:07
2	0:09:40	1	150	0	9:40
3	0:08:06	1	91	164	8:06
4	0:08:01	1	0	35	8:01
5	0:05:52	0.75	0	62	7:46
Summary	0:39:46	4.75	264	280	8:22

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

Mon, Dec 02, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.01	0.00	0.00	0.00	10.01

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

835E150 State to Tpke and Back

Mon, Dec 2, 2013 11:23 AM

Distance:	10.01 mi
Time:	1:36:20
Avg Pace:	9:37 min/mi
Elevation Gain:	231 ft
Calories:	1,332 C

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.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:35	1	0	73	9:35
2	0:09:54	1	0	5	9:54
3	0:09:47	1	0	19	9:47
4	0:09:36	1	36	21	9:36
5	0:09:42	1	90	43	9:42
6	0:09:40	1	24	0	9:40
7	0:09:30	1	49	70	9:30
8	0:09:39	1	3	44	9:40
9	0:09:53	1	29	36	9:53
10	0:08:59	1	0	5	8:59
11	:04.7	0.01	0	0	8:17
Summary	1:36:20	10.01	231	315	9:37

Wed, Dec 04, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.01	0.00	0.00	0.00	5.01

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

836E151 RHLL

Wed, Dec 4, 2013 2:29 PM

Distance:	5.01 mi
Time:	44:55
Avg Pace:	8:58 min/mi
Elevation Gain:	285 ft
Calories:	666 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:08:52	1	142	154	8:52
2	0:08:48	1	40	19	8:48
3	0:09:27	1	45	14	9:27
4	0:08:51	1	20	57	8:51
5	0:08:55	1	38	43	8:55
6	:03.3	0.01	0	0	8:03
Summary	0:44:55	5.01	285	286	8:58

Sat, Dec 07, 2013

Race: Christopher Martin's 5K (3.11 Miles) 00:24:41, Place overall: 437, Place in age division: 38

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	3.13	3.13

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

837E152 Christopher Martin's 5K

Sun, Dec 8, 2013 10:21 AM

Distance:	3.13 mi
Time:	24:39
Avg Pace:	7:53 min/mi
Elevation Gain:	99 ft
Calories:	416 C

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:07:43	1	13	17	7:43
2	0:07:57	1	61	46	7:57
3	0:08:01	1	25	29	8:01
4	:58.5	0.13	0	0	7:31
Summary	0:24:39	3.13	99	92	7:53

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

837E152 Christopher Martin's 5K	Sun, Dec 8, 2013 10:21 AM	24:39	3.13	7:53
836E151 RHLL	Wed, Dec 4, 2013 2:29 PM	44:55	5.01	8:58
835E150 State to Tpke and Back	Mon, Dec 2, 2013 11:23 AM	1:36:20	10.01	9:37
834E149 Manchester Road Race	Thu, Nov 28, 2013 10:00 AM	39:46	4.75	8:22
833E148 Hot Coco 5K Cheshire	Sat, Nov 23, 2013 10:14 AM	25:46	3.12	8:15
832E147 Canal Trail Bob U	Sat, Nov 16, 2013 7:59 AM	1:11:06	8.13	8:45
831E146 HHS Track: Marc A	Tue, Nov 12, 2013 5:24 PM	47:31	5.10	9:19
830E145 Canal Trail Bob U	Sat, Nov 9, 2013 8:06 AM	1:25:46	10.01	8:34
829E144 Penguin 5K	Sat, Oct 19, 2013 9:11 AM	26:19	3.12	8:26
828E143 Hartford Marathon	Sat, Oct 12, 2013 8:07 AM	3:59:43	26.40	9:05
827E142 Canal Trail	Sun, Oct 6, 2013 11:49 AM	2:04:37	14.00	8:54
826E141 Canal Trail	Sat, Oct 5, 2013 2:00 PM	1:47:28	12.01	8:57
825E140 HHS Track	Tue, Oct 1, 2013 5:39 PM	19:41	2.22	8:53

Wed, Dec 11, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

838E153.

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

Thu, Dec 12, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

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.

Sat, Dec 14, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.26	0.00	0.00	0.00	10.26

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

840E155 Canal Trail to New Haven Bob

Sat, Dec 14, 2013 7:09 AM

Distance:	10.26 mi
Time:	1:32:40
Avg Pace:	9:02 min/mi
Elevation Gain:	164 ft
Calories:	1,353 C

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%

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:25	1	29	31	9:25
2	0:09:03	1	0	15	9:03
3	0:08:55	1	11	18	8:55
4	0:08:49	1	20	18	8:50
5	0:08:36	1	0	16	8:36
6	0:08:54	1	14	6	8:54
7	0:09:09	1	20	0	9:09
8	0:09:04	1	7	24	9:04
9	0:09:09	1	48	37	9:09
10	0:09:06	1	17	27	9:06
11	0:02:30	0.26	0	0	9:36
Summary	1:32:40	10.26	164	190	9:02

Sun, Dec 15, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.12	0.00	0.00	0.00	5.12

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

841E156 LL

Sun, Dec 15, 2013 10:57 AM

Distance:	5.12 mi
Time:	49:34
Avg Pace:	9:40 min/mi
Elevation Gain:	83 ft
Calories:	680 C

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.

Split	Time	Moving Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:10:13	10:02	1	15	6	10:13
2	0:09:58	9:58	1	69	28	9:58
3	0:09:15	9:15	1	0	51	9:16
4	0:09:30	9:30	1	0	0	9:30
5	0:09:27	9:27	1	0	0	9:27
6	0:01:11	1:10	0.12	0	0	9:28
Summary	0:49:34	49:22.0	5.12	83	85	9:40

Tue, Dec 17, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

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

Thu, Dec 19, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

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.

Sat, Dec 21, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.78	0.00	0.00	0.00	12.78

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

844E159 Canal Trail Bob

Sat, Dec 21, 2013 7:05 AM

Distance:	12.78 mi
Time:	2:02:19
Avg Pace:	9:34 min/mi
Elevation Gain:	185 ft
Calories:	1,697 C

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.

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:10:16	1	31	31	10:16
2	0:09:20	1	19	32	9:21
3	0:09:36	1	12	18	9:36
4	0:09:30	1	14	8	9:30
5	0:08:49	1	0	31	8:49
6	0:09:09	1	0	0	9:10
7	0:09:03	1	0	0	9:04
8	0:09:12	1	33	23	9:12
9	0:09:22	1	22	0	9:22
10	0:10:07	1	17	19	10:07
11	0:09:51	1	0	5	9:51
12	0:10:08	1	8	0	10:08
13	0:07:56	0.78	29	15	10:13
Summary	2:02:19	12.78	185	183	9:34

Sun, Dec 22, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.13	0.00	0.00	0.00	3.13

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

845E160 LL

Sun, Dec 22, 2013 10:19 AM

Distance:	3.13 mi
Time:	29:35
Avg Pace:	9:27 min/mi
Elevation Gain:	44 ft
Calories:	419 C

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

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	0:09:34	1	0	0	9:34
2	0:09:32	1	0	37	9:32
3	0:09:20	1	44	0	9:20
4	0:01:09	0.13	0	15	8:52
Summary	0:29:35	3.13	44	53	9:27

Thu, Dec 26, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	6.11	0.00	0.00	6.11

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

Thu, Dec 26, 2013 11:41 AM

Distance:	6.11 mi
Time:	52:58
Avg Pace:	8:40 min/mi
Elevation Gain:	248 ft
Calories:	831 C

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

Split	Time	Distance	Elevation Gain	Elevation Loss	Avg Pace
1	08:38.1	1	34	41	8:38
2	08:41.7	1	95	21	8:42
3	08:39.7	1	0	87	8:40
4	09:08.8	1	82	22	9:09
5	08:26.3	1	0	42	8:26
6	08:31.0	1	38	42	8:31
7	:52.6	0.11	0	0	8:11
Summary	52:58.0	6.11	248	255	8:40

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
878.71	143.67	77.94	31.93	1132.25

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PREFONTAINE

Colchester Half Marathon

MY RACE RESULTS ON ATHLINKS

NOTE TO DOUG

Running Workouts – Cutdown runs

Give me an example

What is the difference between a cutdown run and a progression run?

Connecticut Irish Fest 5K June 23, 2013 - 5K North Haven, CT

Men 50 to 59

http://connect.garmin.com/activity/337449571

Independence Day 5000 July 4, 2013 - 5K Milford, CT

Men 50 to 59

I came in 38th in a field of 247 and placed fifth in my division.

Hope Is Coming 5K August 10, 2013 - 5K Westr Haven, CT

Male 50 to 59

http://connect.garmin.com/activity/372005145

815E130 Canal Trail Marc

Sat, Sep 7, 2013 7:41 AM

Distance:

8.01 mi

Time:

1:09:01

Avg Pace:

8:37 min/mi

Elevation Gain:

272 ft

Calories:

1,064 C

I ran 8 miles with Marc today on the Canal Trail at AP of 8:37/mile in 1:09. The mile splits were 9:24, 9:17, 8:42, 8:34, 8:39, 8:21, 8:11 and 7:47. So essentially a progressive run.

I needed this run because I have not run since the race Monday.

It is time to think about what I am going to do in preparation for the 11/3/13 marathon. Need to get some Long runs in there – that is for sure!!

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:24

1

57

10

9:24

2

0:09:17

1

14

34

9:17

3

0:08:42

1

44

42

8:42

4

0:08:34

1

18

14

8:34

5

0:08:39

1

16

22

8:39

6

0:08:21

1

86

49

8:21

7

0:08:11

1

0

46

8:11

8

Connecticut Irish Fest 5K
June 23, 2013 - 5K
North Haven, CT

Independence Day 5000
July 4, 2013 - 5K
Milford, CT

I came in 38^th in a field of 247 and placed fifth in my division.

Hope Is Coming 5K
August 10, 2013 - 5K
Westr Haven, CT