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Location:

Hamden,CT,

Member Since:

Oct 03, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

 

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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
29.950.000.000.0029.95
Tue, Dec 25, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.000.000.006.25

http://connect.garmin.com/activity/254326971

681D183 LL

Tue, Dec 25, 2012 2:49 PM

Distance:

6.00 mi

Time:

57:48

Avg Pace:

9:38 min/mi

Elevation Gain:

387 ft

Calories:

800 C

 
 
I took a sixteen day break from running.  Now it is time to get serious.  
I will put in some miles this week.  
And then next week begins my sixteen week training program for the 50 mile ultra marathon (4/21/13).
Today marks the end of my 4th year running.  
A six mile run with the goal being ten minute miles.  
I am attempting to learn how to run at a slower pace.  
Quite a different experience!  I averaged 9:38/mile with the splits being in the 9:35-9:44 range.  
Consistent splits.  
But need to work on running a little slower in preparation for the ultra.  
I want to get comfortable with running 10:00/miles, and eventually during longer runs, walk breaks.  
There will be faster miles during training (Tues, Thurs, maybe Wed, and Sat and Sundays…but some to be done in the tens range 
and some walking during Longs).  
 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:38

1

299

14

9:38

2

0:09:36

1

12

16

9:36

3

0:09:42

1

40

22

9:42

4

0:09:44

1

18

30

9:44

5

0:09:35

1

0

0

9:35

6

0:09:34

1

18

16

9:36

 Summary

0:57:48

6

387

97

9:38

 
 

 

Add Comment
Wed, Dec 26, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.010.000.000.005.01

http://connect.garmin.com/activity/254646932

682D184 Rocky Hill

Wed, Dec 26, 2012 1:35 PM

Distance:

5.01 mi

Time:

48:25

Avg Pace:

9:40 min/mi

Elevation Gain:

3,040 ft

Calories:

671 C

Weather: cold.

A quick 5 miles at 9:40/mile.  And again, failed to put together the miles at ten minute mile pace.  In mind I was going at what felt like 10:00/mile.  No big deal.  As I look at the training program for the ultra, it really is no different than what a marathon training program should be.  If anything, the Longs are longer than those in a marathon program…but not by much. 

The elevation outlined here is off.  There probably is 250 feet of total elevation gain for this well known Rocky Hill route.  And the splits were probably consistent but due to the elevation, the consistency is not reflected in the avg pace below.  

Getting back into running.  And although am running easy, legs are feeling the miles as I put off running for an entire 16 days!  I really don't think I ever took that long a break before. 

 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:49

1

2,829

5,624

9:49

2

0:09:25

1

14

95

9:25

3

0:09:59

1

67

89

9:59

4

0:09:58

1

103

14

9:58

5

0:09:11

1

26

105

9:11

6

:04.3

0.01

0

0

8:22

 Summary

0:48:25

5.01

3,040

5,928

9:40

Add Comment
Fri, Dec 28, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.060.000.000.006.06

http://connect.garmin.com/activity/255092711

683D185 To Canal Trail and Back

Fri, Dec 28, 2012 10:09 AM

Distance:

6.06 mi

Time:

59:46

Avg Pace:

9:52 min/mi

Elevation Gain:

333 ft

Calories:

810 C

I ran for an hour at 9:52/mile pace.  Again, running at Easy and comfortable pace but will be picking up the speed soon. 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:10:02

1

60

0

10:02

2

0:09:45

1

33

145

9:45

3

0:10:23

1

81

35

10:23

4

0:09:44

1

12

43

9:44

5

0:10:18

1

147

54

10:18

6

0:09:05

1

0

31

9:05

7

:30.0

0.06

0

23

8:18

 Summary

0:59:46

6.06

333

332

9:52

Add Comment
Sat, Dec 29, 2012
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.630.000.000.0012.63

http://connect.garmin.com/activity/255464587

684D186 To Canal Trail and Back

Sat, Dec 29, 2012 10:15 AM

Distance:

12.63 mi

Time:

2:03:52

Avg Pace:

9:48 min/mi

Elevation Gain:

678 ft

Calories:

1,677 C

12.63 miles @ 9:48/mile in 2:03:52.  The plan was a two hour run.  To Canal Trail and Back at 10:15am. Sticking with Easy and comfortable pace.  No nutrition or Fluid and I will need to change this when I get it up to 20, 24, 30 mile runs!  The purpose of the Longs will be to practice what I will be doing on Race Day.  Not taking in Fluid and nutrition – very bad idea.  Not so much so for a 13 miler – will survive.  But for the 20s, will not be pleasant. 

Timed this run perfectly.  Finished the run and the snow starts falling shortly after I finish! 

Split

Time

Distance

Elevation Gain

Elevation Loss

Avg Pace

1

0:09:46

1

159

97

9:46

2

0:09:21

1

35

154

9:21

3

0:09:51

1

57

15

9:51

4

0:09:32

1

61

35

9:32

5

0:09:30

1

38

20

9:30

6

0:09:41

1

28

41

9:41

7

0:10:21

1

16

24

10:21

8

0:09:33

1

40

20

9:33

9

0:09:45

1

80

79

9:45

10

0:09:30

1

9

46

9:30

11

0:10:13

1

50

48

10:13

12

0:10:30

1

104

74

10:30

13

0:06:19

0.63

0

24

9:57

 Summary

2:03:52

12.63

678

676

9:48

Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.950.000.000.0029.95
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