PREFONTAINE

http://connect.garmin.com/activity/123860244

460C134

10.27 Marathon Pace Miles

10.27 miles done at 12:13pm @ 8:33/mile in 1:27:29

Another Tempo Run.

The last five miles are within fifteen seconds of Tempo Pace I am striving for (7:48-8:09/mile).  Mile 6-10 has splits being 8:24/mile, 8:23/mile, 8:18 mile, 8:19/mile and 8:08 mile.

This ends Week Three of the First Four Week Cycle.

Four weeks planned with Mileage being 30-40 miles weekly.

Four Specific Types of Runs to be done weekly:

Tempo Run 7:58/mile (7:48-8:09/mile)

Cruise Intervals 3x1600 @ 7:43/mile with 2:00 Rest (7:38-7:48/mile)

10x100s at 6:20/mile with 1:00 Rest (6:00-6:39/mile)

Long Runs of 10 Miles (every other week Long Run with Marathon miles tail end)

WEEK 3 SUMMARY:

40.06 Miles done For Week 3. I amended the schedule a bit and hopefully did not compromise the plan.  I had not gotten the tempo runs to 7:48-8:09/mile or the cruise intervals to 7:38-7:48/mile during the first two weeks.   

At some point during week 3, I thought that if I were to put together, during Week 3, many Marathon Pace miles (8:35/mile) over long distances, this would help me to get the tempo portion miles and cruise interval miles done at established goal paces for Week 4. 

I thus ran 4 Tempo runs this week.  I ran a ten miler Saturday.  I ran a ten miler Sunday.  All five runs by their conclusion were done at 8:35/mile average (Marathon Pace) or better.

The thinking is this: If I run slower up front for the warm-up, then to reach 8:35/mile overall would require I run faster than 8:35/mile in middle and tail end of the Marathon pace runs.  Thus I would have to run 8:15s, 8:20s, etc.  These paces are pretty close to the 7:48-8:09/mile pace I am seeking for Tempo runs. 

And given the 8:15s and 8:20s are being done at the middle and tail end of the run (ten milers included), then stringing together 7:48-8:09s toward the beginning of the tempo run (mile 3-6) during week four should be a strong possibility.  I am thinking next week I should be able to string together 4 mile tempo portion of run at 7:58/miles.  That is what I plan to go for.  I will see if this strategy was a good idea.

Tuesday saw mile 6 done at 8:03/mile.  Thursday saw mile 2, 3, and 6 done at 8:10/mile, 8:17/mile and 8:17/mile.  Friday saw mile 3-5 done at 8:16/mile, 8:16 mile and 8:21/mile.  Saturday had mile 5-8 done at 8:21/mile, 8:14/mile, 8:25/mile and 8:29 mile averaging 8:22/mile overall for those four miles.  Sunday saw mile 6-10 done at 8:24/mile, 8:23/mile, 8:18/mile, 8:19/mile and 8:08 mile. 

All of these miles are very close to the goal Tempo pace of 7:48-8:09/mile!  And many of the above miles were done late in the run.

Was it a good idea to give up the Recovery Run scheduled for Wednesday and Saturday?  Yes!  One reason: I was putting together the 8:35s at about 82% MHR intensity…and this is only one percent higher than General Aerobic HR intensity range…and the midpoint for Marathon Pace miles.  So not overly intense marathon pace miles.

Reason Two: when I was starting my runs, I believed I was running and my breathing indicated to me that I was running 9:00-9:10/mile pace and 4 miles into the run at times glanced at my watch noticing the avg. pace being 8:45-8:50.  How then given that could I not go for 8:35s???

Why am I running faster?  Well one guess would be…because I am running!  Which is to say I am running MORE.  And MORE CONSISTENTLY.  AND MORE INTENSLY.  And yet I have no particular race goals in mind at this time.  There is one goal…to run my training miles at the paces a VDOT of 42 or better dictates…and to have these miles be at the appropriate heart rate intensities.  In other words – to have the VDOT be 42 or better.

Also: the cooler weather.  To me, much better than running in the heat. 

http://connect.garmin.com/activity/124533275

461C135

3 MP miles and 1.14 Easy miles. 

Did not run this morning and had limited time tonight.  I will make sure I get the correct number of miles in this week though.  This run was done at the North Haven High School Track…the old High School.  4.14 miles done at 8:41/mile in 35:55.  Putting together the 7:59/mile for split three was tough.  

Tempo Pace is 7:48-8:09/mile and Cruise Intervals Pace for the mile is 7:38-7:48/mile.

NOTE: Go for high end of range…Right now, the mid range for the Tempo pace that I was striving for tonight (7:58/mile) was tough to obtain.  If I am going to put four mile tempo portion of run together…for now, 8:09/mile is the way to go.  I will monitor how I do for the next tempo run.  I may need to go slower than that…I will see how it feels.  The plan would be to decrease it over the course of this week and the next four weeks.

NOTE: The other types of runs and the paces are easily achieved…Marathon Pace 8:35s are no problem.  I can carry that pace for long distances.  I just did a Saturday and Sunday ten miler at that pace.  YET*****the dang 7:58s are hard to string together for a series of miles!  I’ll get there though. 

http://connect.garmin.com/activity/124533265

462C136

6.48 Recovery Miles done with Bryan at the Canal Trail.  Done at 9:58/mile in 1:04:35 at 5:46pm. 

http://connect.garmin.com/activity/125064451

463C137

6.42 General Aerobic (Easy) miles done at 9:09pm @ 9:04/mile in 58:15.  Local Loops. This was to be a Tempo Run.  For mile 3…close to the end of the mile mark at 8:04/mile and then there was some elevation (not reflected) bringing split to 8:24/mile.  Perhaps it is time to consider 8:19/mile as Tempo Pace goal (versus 8:09) and 7:58/mile as Mile Cruise Intervals goal (versus 7:48/mile).  I could work toward lowering that a few seconds each week.  But currently…I am not putting together the Tempo portions of runs or Cruise Intervals at planned paces.  Adjust up ten seconds, reassess results.

http://connect.garmin.com/activity/125064439

464C138

6.03 miles @ 8:40/mile in 52:15.  Local Loops done at 11:18am

4.52 Marathon Pace miles. 

0.60  VO2M Miles

0.91 Easy Miles.

Active 42:15 for 5.14 miles.

Rest 10:00 for 0.90 miles.

10x100 with 1:00 Recovery.

The Warm-Up: Going for 9:00/mile.  I ran 4.11 miles at 8:32/mile.  I don't look at the watch at all and of course am surprised that Marathon Pace miles are done...I could not put together an 8:09 yesterday for the Tempo Run (attempt), and I am running 8:32/miles for this warm-up! 

The Cool-Down: I ran the 0.41 miles @ 8:30/mile.

The goal was 10x100s @ 6:00-6:39/mile.  I did seven of the splits @ 5:47-5:58/mile!  There was a 6:02, 6:04 and 6:08 also.  I ran these amazingly fast today…The last time I ran 10x100s, I averaged 6:15/mile. The first time, 7 of the splits were at or slightly better than 6:39/mile and three over 6:39 mile.  I have gotten better running these...typically 34 very fast turnover Right Steps does it.

It is clear I am running these at the VDOT 42 Training Pace and it is not impossible to do so. 

Not the best performance yesterday and yet stellar performance today.

BY THE WAY: Snowing at the end of the run.  CT SNOWFALL IN OCTOBER.  Last time this happened was 1952!