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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:


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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.610.000.000.0019.61
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.000.000.006.15

996G044 Brandon

6.15 miles at 9:47 AP in 1:00. LL

9:30 am: I ran the first 1.25 miles with Brandon at 11:15 AP. He ran the same distance yesterday and his legs were tired today.  I planned to run for an hour today and was not looking to push the pace.

5/17/15 and 204 miles this year thus far.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.400.000.000.004.40

997G045

LL (tntl)

I ran 4.40 miles at 9:12 AP in 40 minutes.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.110.000.000.003.11

998G046

Practiced doing 11:00, 10:30, 10:00 pace for the run with Doug Saturday.  Did 10:40, 10:20 and 10:00.  May be best to simply go for 10:40, 10:30 and 10:20 keeping the splits coser together on Satuday.  If we slow for the third mile, we can sprint the last 200 meters if need be to pick up ten seconds.  We are shooting for 10:30 AP.

I ran 3.11 a 10:21 AP n 32:11.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.010.000.000.002.01

999G047

Ran 2.01 miles at 9:00 AP and did a couple 200s at 5K pace within the run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.940.000.000.003.94

1000G048 Doug

I ran with Doug today.  This is my 1000th run.  Thanks for running that 1000th run with me Doug!  I began running Christmas Day 2008. 

Today's run:

3.94 miles at 11:52 AP in 46:45.

split 1 is 1 mile at 10:33 mile pace

split 2 is 1 mile at 11:18 mile pace

split 3 is 0.28 at 19:08 mile pace (walk)

split 4 is 1 mile at 11:10 mile pace

split 5 is 0.65 at 12:45 mile pace

NOTE to Doug:

Sprint for Monroe 5K is next Sunday, 5/31/15 at 9:00am.

If you are thinking about getting back into running, I would suggest 2-3 Easy runs a week for about a month...and then reassess.  As an example : Two 45 to 60 minute runs weekly at 10:36 - 11:25 Average Pace and as long as you hit the Pace, even if on the high end of the range, it is GOOD.  You don't always have to go out on the faster side of the range.  Hitting 11:25 average pace for 45 minutes is fine.  These runs should not be killer workouts. But will be somewhat difficult.  (If I were to do the same workout - I would run 45-60 minutes at 8:30-9:30 average pace - my Easy range.  It does not matter that I am going faster than you or covering more distance - it is both of us doing the same amount of work at equal intensity.)

Sprint for Monroe on 6/3/12 in 29:53 at 9:37 pace predicts

10K time at 9:59 AP and Half Marathon time at 10:34 AP

3rd Annual Sunset Run for the Warriors 10K on 8/19/12 in 1:01:28 at 9:53 AP is six seconds per mile faster than what 5K result predicts.

Gulf Beach Half Marathon 9/15/12 in 2:14:43 at 10:19 AP is 15 seconds per mile faster than what 5K result predicts.

With each race, you got faster.  The Best race result is the Gulf Beach Half Marathon and this predicts:

5K in 29:06 at 9:22 AP

10K in 1:00:26 at 9:44 AP

Half Marathon in 2:14:53 at 10:19 AP

Training Paces based on the the best race result:

Easy Runs : 10:36 - 11:25 pace

Tempo Pace : 9:32 - 9:51 pace

An example Easy Run is 45 minutes to 60 minutes.

A Tempo run is a hard workout - a Speed workout.  No need to worry about this right now if you are just getting back into running.

An example tempo run is :

mile warm up at Easy pace +

20 minutes Tempo Pace +

mile cool down at East pace.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.610.000.000.0019.61
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