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Niantic Bay Half Marathon

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Location:

Hamden,CT,

Member Since:

Oct 03, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

 

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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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.700.0015.580.0035.28
Sun, Sep 23, 2012
Race: Niantic Bay Half Marathon (13.1 Miles) 01:52:00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.100.0013.110.0013.21

http://connect.garmin.com/activity/226114300

638D140 Niantic Bay Half Marathon

Sun, Sep 23, 2012 9:07 AM

Distance:

13.21 mi

Time:

1:52:00

Avg Pace:

8:29 min/mi

Elevation Gain:

604 ft

Calories:

1,777 C

I was Bib Number 518. I was going for 8:07/mile pace and got the 13.1 miles done at 8:29/mile pace.  Not the best result.  But not too bad.

I registered for and ran this race today.  I had been registered for a Half Marathon for last week but overslept.  So I figured I would run this one. 

Bib Number 274: He ran his first half marathon today.  I will check his results.  He was going for 9:00/mile.  I think he did better than that.

Bib Number 313: I ran with him from mile 3 to mile 11 as my initial rabbit stopped for water break. At mile 11, I ran ahead of him as his pace was slowing a bit. I will check his results.

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:08:07

1

0

72

8:07

2

0:08:16

1

28

17

8:16

3

0:08:15

1

16

0

8:15

4

0:08:20

1

38

33

8:20

5

0:08:26

1

45

52

8:27

6

0:08:32

1

86

114

8:32

7

0:08:26

1

149

133

8:26

8

0:08:44

1

20

35

8:44

9

0:08:37

1

34

0

8:37

10

0:08:38

1

0

37

8:38

11

0:08:52

1

76

47

8:52

12

0:08:36

1

0

25

8:36

13

0:08:31

1

93

75

8:31

14

0:01:41

0.21

19

23

8:07

 Summary

1:52:00

13.21

604

664

8:29

Comments(4)
Tue, Sep 25, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.130.002.470.003.60

http://connect.garmin.com/activity/226979345

639D141 Q Stonehenge

Tue, Sep 25, 2012 5:54 PM

Distance:

3.60 mi

Time:

30:00

Avg Pace:

8:20 min/mi

Elevation Gain:

154 ft

Calories:

482 C

I ran a 30 minute run tonight.  Doesn’t sound like much but it was a Quality workbout!  The first mile was a warm-up 8:42/mile.  The next 20 minutes was at Tempo pace (8:06/mile pace) and then a really, really quick cool-down for about a minute.  Not much of a cool-down.  But got the workout done in 30 minutes!

The race Sunday and this Tuesday run makes two quality workbouts for the week.  Not bad at all. 

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:08:42

1

46

7

8:42

2

0:08:16

1

20

13

8:16

3

0:08:04

1

66

26

8:04

4

0:03:44

0.47

7

33

7:57

5

0:01:13

0.13

10

10

9:19

6

:00.8

--

--

--

--

 Summary

0:30:00

3.6

154

89

8:20

Add Comment
Thu, Sep 27, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.470.000.000.006.47

http://connect.garmin.com/activity/227587847

640D142 Bryan Canal Trail

Thu, Sep 27, 2012 5:43 PM

Distance:

6.47 mi

Time:

54:45

Avg Pace:

8:28 min/mi

Elevation Gain:

444 ft

Calories:

856 C

6.47 miles at a pretty decent pace of 8:28/mile (Easy 8:30-9:30/mile).  Harder end of Easy. 

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:08:24

1

117

116

8:24

2

0:08:23

1

186

210

8:23

3

0:08:29

1

28

11

8:29

4

0:09:13

1

16

17

9:13

5

0:08:21

1

45

92

8:21

6

0:08:11

1

52

13

8:12

7

0:03:44

0.47

0

37

7:59

 Summary

0:54:46

6.47

444

496

8:28

Comments(1)
Fri, Sep 28, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Training Schedules

These are sample schedules. Be flexible. Long runs are on Saturdays in the schedule, but may be switched to other days.

First-Time Marathoner


This is a bare minimum schedule (from a 15-mile-per-week base for at least one month to a peak of 35 miles per week). 
    M T W Th F Sat Sun Total
Base   off 3 off 3 off 6 3 15
Week                  
1   off 3 off 3 off 8 3 17
2   off 4 off 4 off 6 4 18
3   off 3 off 4 off 10 3 20
4   off 5 off 4 off 8 4 21
5   off 4 off 3 off 13 3 23
6   off 4 4 4 off 8 4 24
7   off 4 4 4 off 15 off 27
8   off 4 4 4 off 10 3 25
9   off 3 4 4 off 16 3 30
10   off 5 5 5 off 12 3 30
11   off 4 4 4 off 18 3 33
12   off 5 6 5 3 12 4 35
13   off 4 4 4 off 20 3 35
14   off 5 6 5 off 12 4 32
15   off 4 4 4 off 20 3 35
16   off 4 4 4 3 15 3 33
17   off 4 4 4 off 6 5 23
18   off 4 4 3 off 2 26.2 13+race

First-time and Casual Marathoner


This the preferred schedule most first-time and experienced marathoners who choose train moderately (from 20-mile-per-week base for at least one month to a peak of 40 miles perweek).
    M T W Th F Sat Sun Total
Base   off 3 4 4 off 6 3 20
Week                  
1   off 3 4 4 off 8 3 22
2   off 4 4 4 off 8 4 24
3   off 4 4 4 off 10 4 26
4   off 4 4 4 off 8 4 24
5   off 4 4 4 off 13 3 28
6   off 4 5 4 off 10 4 27
7   off 4 4 4 off 15 3 30
8   off 5 5 4 off 12 4 30
9   off 4 4 4 off 18 3 33
10   off 6 5 4 4 12 4 35
11   3 5 5 5 off 20 off 38
12   5 6 off 6 4 13 6 40
13   off 6 5 5 4 20 off 40
14   4 6 5 6 off 13 6 40
15   off 4 4 4 4 20 off 36
16   4 4 3 4 off 15 3 33
17   off 5 4 5 off 4 6 24
18   off 4 4 4 off 2 26.2 14+race

Basic Marathoner


This is the recommended schedule for the average veteran marathoner (from a 25-mile-per-week base for at least one month to a peak of 45 miles per week).
    M T W Th F Sat Sun Total
Base   off 4 4 4 off 10 3 25
Week                  
1   off 4 4 3 off 13 3 27
2   off 5 5 5 off 10 5 30
3   off 4 4 3 3 15 3 32
4   off 5 5 5 3 12 4 34
5   off 5 4 4 off 18 4 35
6   off 5 6 5 4 13 4 37
7   off 6 5 5 3 18 3 40
8   off 6 6 6 6 13 5 42
9   off 6 6 6 4 20 3 45
10   off 6 6 6 6 13 5 42
11   off 6 6 6 4 20 3 45
12   off 6 6 6 6 13 5 42
13   off 6 6 6 4 20 3 45
14   off 6 6 6 6 13 5 42
15   off 5 6 5 4 22 3 45
16   off 5 5 4 3 15 3 35
17   off 5 5 5 off 8 4 27
18   off 4 4 3 off 3 26.2 14+race

Competitive Marathoner


This is a schedule for veteran marathoners aiming to improve race time (from a 30-mile-per-week base for at least one month to a peak of 50 miles per week).
    M T W Th F Sat Sun Total
Base   off 5 5 5 off 10 5 30
Week                  
1   off 6 5 5 off 13 3 32
2   off 5 4 5 3 13 3 33
3   off 5 5 4 4 15 3 36
4   off 5 6 5 4 13 5 38
5   5 5 6 5 off 15 4 40
6   6 6 6 6 off 13 6 43
7   off 6 6 6 6 18 5 47
8   6 6 6 6 off 15 4 43
9   off 6 6 8 5 20 5 50
10   off 6 6 8 6 15 5 46
11   off 6 6 8 6 20 4 50
12   off 6 6 8 6 13 6 45
13   off 6 6 8 4 22 4 50
14   off 6 6 8 6 15 4 45
15   off 5 6 5 off 22 4 42
16   off 5 5 6 5 15 4 40
17   off 5 5 4 4 8 4 30
18   off 4 4 3 off 3 26.2 14+race


Advanced Marathoner A


This is a schedule for advanced runners who have the time, energy, and experience to handle the more difficult workload (from a 40-mile-per-week base for at least one month to a peak of 60 miles per week).
    M T W Th F Sat Sun Total
Base   off 6 6 5 5 12 6 40
Week                  
1   off 6 5 6 5 15 5 42
2   off 6 6 6 5 18 4 45
3   off 6 6 6 4 20 5 47
4   off 6 6 8 6 15 6 47
5   off 6 6 6 6 20 6 50
6   off 6 6 8 6 13 6 45
7   off 8 8 8 6 20 5 55
8   off 8 8 8 7 13 6 50
9   off 8 8 8 8 20 8 60
10   off 8 8 8 8 15 6 53
11   off 8 8 8 8 22 6 60
12   off 8 8 8 8 15 6 53
13   off 8 8 8 8 23 5 60
14   off 8 8 8 8 15 8 55
15   off 8 7 6 6 22 6 55
16   off 6 8 6 5 15 5 45
17   off 6 6 6 5 8 4 35
18   off 5 4 3 off 3 26.2 15+race

Advanced Marathoner B


This is a schedule for advanced runners who have the time, energy, and experience to handle an even more difficult workload (from a 50-mile-per-week base for at least one month to a peak of 70 miles per week). It can be adjusted to 80+ miles per week and may require some two-a-day sessions. 
    M T W Th F Sat Sun Total
Base   off 8 8 8 6 12 8 50
Week                  
1   off 8 7 8 7 15 7 52
2   off 8 7 8 7 18 7 55
3   4 8 8 8 7 15 7 57
4   off 8 7 8 7 20 7 57
5   5 8 8 8 8 15 8 60
6   off 8 8 8 8 20 8 60
7   off 8 8 8 8 15 8 55
8   4 8 8 8 6 22 6 62
9   8 8 10 8 8 15 8 65
10   6 8 8 8 7 20 8 65
11   10 8 10 8 8 16 8 68
12   10 8 8 8 6 22 8 70
13   10 8 10 8 8 16 10 70
14   8 8 10 8 6 23 7 70
15   10 8 10 8 8 16 10 70
16   off 8 8 8 8 20 8 60
17   off 8 7 8 6 10 6 45
18   off 5 4 3 off 3 26.2 15+race


Text © Robert H. Glover and Associates, Inc. 2009. The ING New York City Marathon Training Program is adapted from The Runner's Handbook and The Competitive Runner's Handbook.

Add Comment
Sat, Sep 29, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

http://connect.garmin.com/activity/228171252

641D143 Canal Trail

Sat, Sep 29, 2012 10:11 AM

Distance:

12.20 mi

Time:

1:49:11

Avg Pace:

8:57 min/mi

Elevation Gain:

846 ft

Calories:

1,635 C

 

 

 


12.2 miles done at Easy pace of 8:57/mile.  Consistent splits throughout I believe.  A good workout. 

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:25

1

60

47

9:25

2

0:08:58

1

45

52

8:58

3

0:08:58

1

105

125

8:58

4

0:08:49

1

46

0

8:50

5

0:08:50

1

101

119

8:50

6

0:08:47

1

134

126

8:47

7

0:08:52

1

22

12

8:52

8

0:08:52

1

113

138

8:52

9

0:08:58

1

29

26

8:58

10

0:08:46

1

10

58

8:46

11

0:08:54

1

82

77

8:54

12

0:09:20

1

100

30

9:20

13

0:01:41

0.2

0

22

8:18

 Summary

1:49:11

12.2

846

832

8:57

Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.700.0015.580.0035.28
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