PREFONTAINE

477C151

Wallingford Turkey Trot 5 Mile Race

Another PR! 

Official Report will have time as 39:15 for 7:51 pace per mile.

PR from last year was 39:42 at 7:56 pace per mile.

PR by 27 seconds for the 5 Miler.

I did not run the scheduled 40 miles this week. 

Today ends Week 7.  It is the only week where I did not run the scheduled mileage.

I only did the 5K race yesterday and this 5 Miler race today (Week 7 Total 8.11 miles).

These two races can be considered Quality workouts (Jack Daniels).

I am hoping I did not compromise the schedule.  I typically take time off before a race.  I had done a ten miler Saturday and a ten miler Sunday.  In addition, on Monday sore from raking and bagging 19 bags of leaves.  I don’t think I tend to make excuses.  Even if I was not sore, I would have taken time off due to the planned races.

BUT WHAT DO OTHER PEOPLE DO PRIOR TO RACES?  TAKE ANY TIME OFF?  HOW MUCH TIME? My concerns is always that the planned schedule is compromised when time is taken off.  But to run during days prior to a race risks poor race performance.  I really am unclear on this.  At any rate, my current perception is that I am more apt to PR for Manchester Road Race on Thursday by not running prior to that race.

NOTE: Jack Daniels reports no loss of fitness with 5 days off.  He encourages time off periodically.  Thanks Jack Daniels.  Really folks: “Daniels’ Running Formula” is a great book.  Thanks again ACorn for recommending. 

I plan to run the scheduled 33 Miles next week…I have a Thursday race planned…so most of the miles (if not all) will come Thursday-Sunday. 

What would be awesome is if I PR for the Manchester Road Race.  This would mean three Race Distance PRs in 5 days (5K, 5 Miles, 4.75 Miles).

Of note, my best event is the 20K and Half Marathon distance.  I never really trained specifically for the 5K distance.  And I get faster typically 3-5 miles into an event.  With these shorter distances, one has to run fast up front – a totally different kind of race.  With the Half Marathon or Marathon distance, you can let the pace come to you.  With the smaller distances – that luxury simply is not present.  You can not afford to wait to get into a groove.  You have to get on pace quickly.  Thus I am altering the way I run these shorter distances. 

GUESS WHAT: I would have won a TROPHY if I were one year older.  So as Allie entered a new age group category recently…I do the same October of next year.  I am finding it hard to believe that I could actually walk away with a TROPHY!  Now you must know I have to race this Turkey Trot next year.  Walking away with Medals for the larger races is nice - but everyone gets those.  Now a TROPHY, well that really is saying something.  Ah really I don't know what it is saying...maybe just a small race...but still.  A TROPHY.  I am talking about a TROPHY in Wallingford.  (Spinoff on a Prefontaine video I saw about Gold in Munich...sorry for putting you through that...having some fun).

By the way, I ran this race with my sister.  She ran a PR for the 5 miler.  It was her first 5 Miler Race.  She ran it in 1:01:15.  I believe she has run these miles faster than any previous miles.  Very impressive job.  And no walk breaks.  She is improving. 

http://connect.garmin.com/activity/130026704

THE SPLITS

478C152

The Manchester Road Race.  I PRd for the race by running 4.748 Miles in 37:27 for 7:47 pace per mile.  My third PR in five days.  Monday of next week begins Week 9 of Training.

Robin, I beat you by two seconds!  GUN TIME.  Net Time has you beating me by Eleven seconds. 

                           MANCHESTER ROAD RACE

         Nov. 24, 2011         4.748 Miles         Manchester, CT

    ChronoTrack Timing By: Granite State Race Services    www.gsrs.com

================================================================================

                     OVERALL RESULTS IN NETTIME ORDER

================================================================================

Place Div /Tot  Div   Guntime Nettime Pace  Name                   Ag S Race# City/state              Nat 

===== ========= ===== ======= ======= ===== ====================== == = ===== ======================= === 

    1    1/1523 M1929   21:33   21:33  4:33 Brian Olinger          28 M    21 Westerville OH          USA 

    2    2/1523 M1929   21:39   21:39  4:34 Landon Peacock         24 M    17 Blowing Rock NC         USA 

    3    3/1523 M1929   21:41   21:41  4:34 Andrew Carlson         29 M    19 Eagan MN                USA 

    4    1/1176 M3039   21:43   21:43  4:35 Matt Gabrielson        33 M     7 Saint Louis Park MN     USA 

 1740   13/596  F4549   37:29   36:46  7:45 Robin Beauregard       45 F  4604 Hebron CT               USA 

 1792  148/716  M4549   37:27   36:57  7:47 Patrick Kearney        49 M  3444 Hamden CT     

13467 1243/1243 F3039 1:54:12 1:54:11 24:03 Laurie Nagy            31 F  9023 Colchester CT 

http://connect.garmin.com/activity/131251416

479C153

8.39 Easy miles at 9:30/mile in 1:19:46. State Street route.

“Running Rewards” Score is 89.  At 0.30 miles I look at the watch and notice running 8:15/mile while going for 9:30/mile.  The point of this run is to do it at Easy 9:30/mile pace so that energy is conserved for workouts to come and to recover from the three recent races.  Do not deviate.  I slowed down and did the correct scheduled workout.

http://connect.garmin.com/activity/131251391

480C154

10.01 Easy Miles at 9:29/mile in 1:35:00. State Street Route

“Running Rewards” Score 88.

Another Easy Run.  Have ten scheduled for tomorrow as well.  I figure this will be my third week during the past 8 weeks where two back to back 10 milers done on Saturday and Sunday.  It is manageable.