PREFONTAINE

http://connect.garmin.com/activity/60945985

323B152

Home: Boot and Oval Mile repeats at 1533.  This is the first run for me after sixteen days off!  NOW MARATHON TRAINING BEGINS.  6.22 done in 56:14 at 9:02 pace with 148 HR average which is 85% maximum HR range for MP miles.

Splits: 9:37/140, 9:21/145, 9:05/149, 8:57/152, 8:55/153, 8:51/154, 1:51/155 (0.22).  In essence, a progressive run although I was not aiming for that.  I just got better at running the snow covered (at parts) course.

There was a blizzard yesterday in New England.  Power out from 1am Monday to 1am Tuesday.  It was cold then...but I ran this run in shorts.  I simply am not ready to start donning sweats.  Snow on the ground during this run.  This is okay because I opted to take it easy due to that and given had I had not run in 16 days.  As it turned out, the mileage was MP miles.  Left knee pain. 

And now two weeks of base training and then 16 weeks of additional training for the upcoming 5/1/10 Marathon. 

One goal: Run 40-55 miles weekly for next 18 weeks (except week 17 which is 32 miles).

http://connect.garmin.com/activity/61068952

324B153

Home: Boot and Oval route Mile repeats at 1311.  Wanted to cut the run short...opted to do the scheduled 6.22.  6.22 done in 54:43 at 8:48 pace per mile with AHR of 155 for HMP Lactate Threshold Range miles. HR 89% of MHR.

Splits: 830/143, 833/154, 849/156, 853/157, 858/160, 910/161, 833/163 (0.22).  So the pace per mile increases with each split...but also the Heart Rate.  Not sure what to make of that yet.

Path clear today with much less snow.  Little snow at the turns but clear for the most part.  Left knee seems bit better.  Will continue to monitor.

A good run.  Done at HMP range.  I thought given the splits that I was going at MP range.  I do not monitor the HR while running.  I monitor the splits.  But mostly I listen to my breathing while running and can figure out the effort output.

 http://connect.garmin.com/activity/61213635

325B154

Home: Boot and 1/4 mile loop at 1209.

5 miles done in 42:54 for 8:35 pace.  No HR monitor.  But am considering these Lactate Threshold miles as pace faster than yesterday and yesterday HR in Lactate threshold range.

Did 6 x 400s with equal rest.  Warm up and Cool down.  The splits for the 400s should have been in the 1:42-1:47 range.  Ahhh...did them at average of 2:03.  Will have to work on that.  Speed sessions reserved for Tuesday.  I have to run those quarters fifteen seconds faster...I better improve on that pace soon!!

I am running at my correct HR intensity for the various types of runs I am planning...yet my pace is off.  Again, not sure what to make of that yet. 

Splits: 1.24 at 8:33 pace.  Then the 400s at (per mile pace) 725, 909, 821, 854, 812, 850, 822, 849, 831, 904, 813, 859.  Then 0.76 at 843.

So Chicago Marathon pictures came in.  I ordered two.  They were expensive and I still am not sure if it was worth it.  But at any rate, posted them to this site and Facebook.  Took a while to figure out how to get the picture compressed to the required 400K for this site.  And  the scanner was not working so I had to hook that up to the netbook and reinstall software.   But finally Pre moves aside and PRE becomes visible.

http://connect.garmin.com/activity/61348222

326B155

Lent eyeglasses and boot route done at 1251.  5 Recovery miles done in 48:26 at 9:40 pace with AHR being 139 at 80% MHR. 

This was a Recovery run.  Should be done at <76% MHR.  Recovery pace should be done at 10:00-10:30 pace.

I ran this at a slow and comfortable pace.  A bit faster pace than Recovery.  My goal is to run my miles at the correct HR intensities.  Run easy when scheduled.  This will allow my hard runs to not be compromised. 

Splits: 945/132, 939/139, 946/140, 941/143, 936/144.

I have compared Glover’s data, charts and tables to McMillan’s calculations.  There is not a significant difference in the optimal training paces for the various distances.  Nor is there a significant difference in the equivalent performances.  Thus I will go with McMillan.  To go with Glover requires some work and calculating (checking various charts/tables).  McMillan Calculator is one entry…and the calculator does all the work.

The McMillan calculator will quickly arrive at optimal training paces and equivalent performances for any race distance and time entered.  Thus I can quickly enter the new PR into the calculator and arrive at the revised equivalent performances and optimal training paces for the various distances.  I did need to check and double check to make sure this was reasonable…it is.  I can use the McMillan calculator with confidence.

http://connect.garmin.com/activity/61464124

327C001

Eyeglass/Boot route at 1309....did ten circuits.

12 miles done in 1:51:34 at 9:18 pace per mile with AHR being 147 (84% MHR)

Long Run today and Long Run pace should be 9:00 -10:00 pace per mile.  HR for Long Run should be 74-84%.  I ran this run at the very high end of the HR intensity range.  So the 9:20s keep me at proper pace and stayed within proper HR intensity range.

Splits were very consistent: 931/134, 908/144, 919/144, 919/145, 920/148, 911/150, 917/150, 919/150, 921/150, 919/151, 915/153, 914/152.

Little tough to do the 12 miler as have not run a 12 miler in a while.  But I got through it.  Tomorrow is supposed to be Easy Pace run...but I just may need to do a Recovery run!  We'll see.

And today begins the New Year.  Happy New Year.