PREFONTAINE

December 15, 2025

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesPRE's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
200920102011201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

Location:

Hamden,CT,

Member Since:

Oct 03, 2010

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

 

 

MY RACE RESULTS ON ATHLINKS

IMPORTANT LINKS

LINKS TO RACE RESULTS AND COMMENTS

PERSONAL RECORDS

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:


Favorite Blogs:
Ukraine Can Win With Crowdfunded Drones!
Click to Donate
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Sun, Dec 04, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Week 10-13 Schedule (12/5/11-1/1/12) Weekly Mileage is now 35-45 Miles
(Curr VDOT 11/24/11 @ 40.87)
GOALS: VDOT 12/31 @ 42, 1/31 @ 43, 2/29 @ 44, 3/31 @ 45.  Assess.  Can you adjust VDOT??
Adjust VDOT only if workouts get easier.  Do not adjust intensities if workouts get easier…wait the proper period.

Tues (T)
Wed. (E)
Thurs (Cruise Int. Mile)
Sat (R)
Sun (L)
TOTAL











8
6
8
6
12
40
8
6
8
6
14
42
10
6
9
5
15
45
8
6
6
5
13
38











VDOT 41 
VDOT 41 
VDOT 41 
VDOT 41 
VDOT 41

8:02
9:59
8:02
200s @ 51 sec.
last 10









at 8:35/mile



VDOT 43.5 




evey other wk



9:30








































10% Weekly Miles
25% Weekly Miles
8% Weekly Miles
R is 5% Weekly
MP is 90 mins









weekly

Threshold Minutes/Paces






(11 Miles)

20 @ 8:05









25 @ 8:08 









30 @ 8:13









35 @ 8:16 


T = Threshold Run





40 @ 8:19


E = Easy





45 @ 8:22


INT= 3x1600 with 2:00 Rest





50 @ 8:24


R = 10x200





55 @ 8:26


L = Long





60 @ 8:28 









65 @ 8:30









70 @ 8:32









75 @ 8:34









80 @ 8:36










Week 1-9 Progress Report (10/3/11 - 12/4/11)
Day Date 10x100 (6:20) 3x1600 (7:58) T (8:19) M (8:35) E (9:00) R (10:00) Total NOTES










T 10/4/11
3x1600 (8:00)
2.09 1.07 0.88 7.04
W 10/5/11



3.24 3.24 6.48
F 10/7/11 0.60 (6:39)
4.01 (8:45)
0.89 0.97 6.47
Sa 10/8/11




5.01 5.01
Su 10/9/11


4 6.01
10.01


0.6 3 4.01 6.09 11.21 10.1 35.01 MET TARG










T 10/11/11

4 (8:15)
3.02
7.02
W 10/12/11



2.5 4 6.5
H 10/13/11
3x1600 (8:08)

3.44 0.57 7.01
Sa 10/15/11 0.60 (<6:39)



6.52 7.12
Su 10/16/11



7.17 3 10.17


0.6 3 4 0 16.13 14.09 37.82 MET TARG








































T 10/18/11


6.11

6.01
H 10/20/11

3 (8:15)
3.01
6.11
F 10/21/11

3 (8:18) 4.64

7.64
Sa 10/22/11


10.01

10.01
Su 10/23/11

5 (8:18) 1.29 4
10.29


0 0 11 22.05 7.01 0 40.06 MET TARG










T 10/25/11

1 (7:59) 2 1.14
4.14
W 10/26/11



1.48 5 6.48
F 10/28/11

1 (8:24)
5.42
6.42
Sa 10/29/11 0.60 (6:15)

4.52 0.91
6.03
Su 10/30/11



10
10


0.6 0 2 6.52 18.95 5 33.07 MET TARG










M 10/31/11

5 (8:19)
3.14
8.14
W 11/2/11



6
6
F 11/4/11
3x1600 (7:55)

3.4
6.4
Sa 11/5/11 0.60 (6:12)


3.41
4.01
Su 11/6/11


5 5.5
10.5


0.6 3 5 5 21.45 0 35.05 MET TARG










M 11/7/11

2 (8:14)
3.01
5.01
W 11/9/11



3 3.24 6.24
F 11/11/11
3x1600 (8:00)
2.45
0.59 6.04
Sa 11/12/11


1 9.03
10.03
Su 11/13/11



10
10


0 3 2 3.45 25.04 3.83 37.32 MET TARG










Sa 11/19/11
VDOT 40.27 5K (7:43) 


3.11 RACE PR
Su 11/20/11
VDOT 40.59 5M (7:51)


5 RACE PR


0 0 8.11 0 0 0 8.11 ADJ TARG










H 11/24/11
VDOT 40.87 4.75M (7:47)


4.75 RACE PR
F 11/25/11



8.39
8.39
Sa 11/26/11



10.01
10.01
Su 11/27/11



10.01
10.01


0 0 4.75 0 28.41 0 33.16 MET TARG










W 11/30/2011



6.03
6.03
Sa 12/3/2011



7
7


0 0 0 0 13.03 0 13.03 NOT MET

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: