http://connect.garmin.com/activity/353583496

Sun, Aug 4, 2013 4:43 PM 

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. 

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:

http://connect.garmin.com/activity/354196813

Mon, Aug 5, 2013 5:40 PM

Ran 3.11 miles with splits being 9:09, 8:38, 8:32 and 8:23 (0.11 miles).  8:46 AP. 

Do these three quality workouts and add a couple other workouts weekly.

http://connect.garmin.com/activity/355208931

Wed, Aug 7, 2013 5:32 PM 

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. 

http://connect.garmin.com/activity/356440406

Fri, Aug 9, 2013 5:31 PM

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. 

http://connect.garmin.com/activity/356440375

Sat, Aug 10, 2013 9:05 AM

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. 

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

    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