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Location:

Hamden,CT,

Member Since:

Oct 03, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

 

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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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.035.530.000.0018.56
Sun, Sep 22, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.730.000.000.001.73

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

Add Comment
Tue, Sep 24, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.570.000.000.001.57

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

 

 

Add Comment
Wed, Sep 25, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.530.000.005.53

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

Add Comment
Fri, Sep 27, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.720.000.000.005.72

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

Add Comment
Sat, Sep 28, 2013
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.010.000.000.004.01

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

Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.035.530.000.0018.56
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