PREFONTAINE

Current Half Marathon PR is 1:46:54

Training paces for various distances below. Of note, it is stated that you should not train at over or under equivalent paces for various distances. 

Periodically race to reassess appropriate training paces for various distances.

VO2 Max

1:46:54 HM (8:10) = VO2 Max 7:27

1:39:34 HM (7:36) = VO2 Max 6:56

Let VO2 Max be 7:20

Per AM, VO2 Max is 93-95% HRM

LT

1:46:54 HM (8:10) = 8:10 LT

1:39:34 HM (7:36) = 7:36 LT

Let LT be 7:50

Per AM, LT should be 82-91% HRM

MP

1:46:54 HM (8:10) = 8:37 MP

1:39:34 HM (7:36) = 8:01 MP

Let MP be 8:20

Per AM, MP should be 79-88% HRM

Long

1:46:54 HM (8:10) = LR 9:07-10:07

1:39:34 HM (7:36) = LR 8:31-9:31

Let LR be 8:30-9:30

Per AM, LR should be 74-84% HRM.

GA

Let GA be 9:07-10:07

Per AM, GA should be 70-81% HRM

Recovery

1:46:54 HM (8:10) = R 10:07-10:37

1:39:34 HM (7:36) = R 9:31-10:01

Let R be 9:30-10:00

Per AM, R should be <76% HRM

1:46:54 HM (8:10) = 6:40 Mile

1:39:34 HM (7:36) = 6:13 Mile

GOALS:

Achieve 6:40 Mile (Current PR mile is 7:24)

Achieve 5K at 7:25 pace per mile (Current PR is 7:53 per mile)

Achieve HM at 7:53 pace per mile (Current PR is 8:09 pace per mile)

Achieve Marathon at 3:45 (Current PR 4:03:42)

Then achieve Marathon at 3:30.

298B127

What the heck? An 8:33 mile at 148bpm.   Highly unusual.  Maybe the elevation was more than I thought.  I will have to check that out.  My first mile post Chicago Marathon.  A nice break.  Not registered for any races yet but a few in mind. 

8:33 pace with cool weather for 1.02 miles at 8:33 pace with 148 bpm (85%).

Week total 1.02

Registered for MRR. Finally hav ea race scheduled (for Thanksgiving Day on 11/25/10).  $20 + $1 = $21

Mile 2 of MRR all uphill I think I recall from last year. 

http://www.chicagomarathon.com/cms400min/chicago_marathon/runner_information/index.aspx?id=4739

 Info related to finisher certificate and book containing all results.

http://www.runnersworld.com/cda/marathonpaceguide/0,7167,s6-239-283-317-0-0-0-0-0,00.html

Marathon Pace Band

http://www.marathonguide.com/fitnesscalcs/PaceBandCreator.cfm

Marathon Pace Band

http://www.hitekracing.com/calendar/

Connecticut Races

http://connect.garmin.com/

Garmin Connect

http://www.hillrunner.com/training/tmillchart.php

Treadmill Pace Conversions

http://www.athlinks.com/login.aspx?ilo=1

Athlinks

http://www.moorestownxc.org/Training/JackDaniels.html

VDOT Chart

http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

McMillan Running Calculator

http://runningtimes.com/Article.aspx?ArticleID=19632&PageNum=1

Runners World Middle Management Article

http://runningtimes.com/Article.aspx?ArticleID=4432&PageNum=4

Runners World: Marathon Advantage: 18 Weeks to your best Marathon

http://www.humankinetics.com/mediasvr/MarketingPDFs/Pfitzinger/E4473_p156-157.pdf

Mesocycle 1-2 for 55 mile peak program

http://gjtl.bsu.edu.cn/HTM/xk/file/07/en_tc2.pdf

Training Theory

http://runningtimes.com/Article.aspx?ArticleID=6743&PageNum=&CategoryID=

7:00-7:59 pace chart

http://runningtimes.com/Article.aspx?ArticleID=6744&PageNum=&CategoryID=

8:00-8:59 pace chart

10/23/10 at 1209pm.  RUN 299B128.  Planned six MP miles.  HMP is 8:10 pace and MP is 8:37.  Did six miles at 8:22 pace avg.  Time is 50:15.  Weather cool. Done at 152 bpm (87%).  MP is 79-88%.  So I ran faster than MP marker yet stayed within Marathon Pace heart rate range.  MP at high end of 88% is 153 bpm.  

Splits: 8:28 (140), 8:23 (152), 8:17 (154), 8:30 (156), 8:26 (157), 8:09 (159). 

Good Run: Met goal of six MP miles.

Second Run since Chicago.  About time I got back out on the road.  

Wk total: 7.02

Longest run: 6

Shortest run 1.02

Month total: 39.24

Year total: 947.75