PREFONTAINE

Week starting Jul 07, 2013

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesPRE's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200920102011201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.001.553.0511.44
Sun, Jul 07, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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

 

Add Comment
Tue, Jul 09, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.700.000.003.055.75

http://connect.garmin.com/activity/340153330

791E106 RHHS Track

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(1)
Thu, Jul 11, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.140.001.550.005.69

http://connect.garmin.com/activity/341063782

792E107 RHHS Track

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

Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.840.001.553.0511.44
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: