PREFONTAINE

http://connect.garmin.com/modern/activity/641405230

Took a month off from running and now getting ready to begin a sixteen week training regime come 12/1/14.  I will run a March 21, 2015 Marathon.  I may do a February 1st 5K and a Half Marathon last Saturday of February as tune up races for the marathon.  

Today's run is 3.12 miles at 9:04 AP.  Was just runing easy and may simply attempt to put in 30-40 miles for the first few weeks with no particular speedwork being done.  Easy running in other words.   

942F096 LL

3.12 mi

Distance

9:04 min/mi

Avg Pace

416 C

Calories

28:20

Time

44 ft

Elev Gain

48 ft

Elev Loss

943F097 LL

Focusing on increasing mileage while maintaining AP of 9:00/mile.  

Focusing on eating 320 cal within 2 hours pre and post run to include 60 perc carbs, 20 perc protein and 20 perc fat (not worried about hitting 20 perc fat really). Energy for pre fun and glycogen restore for post run.

Ran 3.80 miles (9:14, 9:06, 8:55 and 8:51) at 1234pm at AP 9:02 in 34 minutes. 

prefun: 6 oz OJ, two pancakes and syrup

Post run: stuffing, cup oj

dinner shephard's pie, spinach and OJ