PREFONTAINE

May 16, 2024

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:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Sat, Aug 27, 2011

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	7.81	0.00	0.00	7.81

433C107

Wednesday (8/24/11)

http://connect.garmin.com/activity/109810696

Goal: A fast first mile and 8:30s for remainder.

I ran hard for the first six miles. The first lap was done at 8:09 pace. Lap 3 at 8:31 pace and lap 5 at 8:40 pace. Remaining laps in the 9:00s.

Route: Saint Barnabas Out and Back at 7:06pm.

Ran 7.71 miles in 1:09:13 at 8:59 pace for 145 bpm AHR and at 83% MHR and thus midpoint MP run (79-88% MHR).

A good run. Got out of General Aerobic HR intensity territory. Into MP HR intensity territory.

After commenting on Allie’s 5K race, it got me thinking about my Best Race Result and what that predicts for various distances. I have re-committed myself to improving my results for various distances.

BEST EVENT

09/07/09: New Haven Road Race 20K 1:41:00 (8:07 pace)

PR: Mile 7:24

BEST EVENT PREDICTS: Mile: at 6:39

Take off 0:45

PR: 12/13/09: 25^th Annual Christopher Martins 5K at 24:31 (7:53 pace).

BEST EVENT PREDICTS: 5K at 23:04 (7:25 pace).

Take off 1:27 (28 seconds per mile)

PR: 11/21/10: Turkey Trot (Wallingford) 5 Miles at 39:42 (7:56 pace).

BEST EVENT PREDICTS: 5 Miles at 38:13 (7:38 pace)

Take off 1:29 (18 seconds per mile)

PR: 09/07/09: New Haven Road Race 20K 1:41:00 (8:07 pace).

PR: 09/27/09: Niantic Bay Half Marathon 1:46:54 (8:09 pace).

BEST EVENT PREDICTS: Half Marathon at 1:46:35 (8:09 pace)

PR: 05/01/11: Providence Marathon 03:54:20 (8:57 pace).

BEST EVENT PREDICTS: Marathon at 3:44:47 (8:35 pace)

Take off 9:33 (22 seconds per mile)

McMillan Training Paces:

(Adjust Pace as necessary to reflect appropriate HR intensity.)

SPEED

Mile: 7:22 to 7:40

STAMINA

Tempo Runs: 7:48 to 8:09

Steady State Runs: 8:09 to 8:23

ENDURANCE

Easy: 9:05 to 9:35

Long: 9:05 to 10:05

Recovery Jogs: 10:05 to 10:35

434C108

Saturday 8/27/11

http://connect.garmin.com/activity/109810668

Goal: 8:30s for the run.

A good first mile at 7:39 pace. I was working on increasing turnover and thought it was 8:30 pace. I noticed I was at 7:45 pace a half mile in. At that point, I decided to simply do mile repeats.

The odd miles were fast and the even miles slow/rest.

Another good run.

The Saint Barnabas Out and Back route for 7.81 miles in 1:10:35 at 9:02 avg. pace for 144 bpm AHR and 83% MHR (MP 79-88% MHR).

Another Mindpoint MP HR intensity run.

Hurricane Irene ETA in CT is tomorrow at 2am.

Comments

From flatlander on Mon, Aug 29, 2011 at 00:13:38 from 75.196.231.56

How did you do with the hurricane?

From PRE on Mon, Aug 29, 2011 at 13:01:27 from 174.252.58.78

Flantlander. Okay. No major damage and family safe. Hope you are doing well.

From Scott Wesemann on Mon, Aug 29, 2011 at 13:06:12 from 205.158.160.209

You're definitely getting faster. Keep up the training and you will hit all of your goals. What is your next race?

From PRE on Mon, Aug 29, 2011 at 14:06:31 from 174.252.58.78

Scott - Hi. Next race is Labor Day 20K in one week on Monday. I am considering going for 8:10 pace (planned pace for first half of upcoming marathon...then 9:00 pace for second half of the marathon). Part of me wants to PR for the course though...and 8:08 pace would do it. Hope you are doing well also.

From Burt on Tue, Aug 30, 2011 at 14:39:15 from 206.19.214.144

Very interesting. I'm sure you can obtain all those goals.

From PRE on Wed, Aug 31, 2011 at 22:40:37 from 99.50.214.225

Burt - Not sure if you're kidding. There are a lot of goals up there. But, to summarize:

My goal is to have a 560 rating across all distances. I am rated 530-560 for all distances. My best event is the 20K with a 560 rating and my weakest event is the 5K with a 530 rating.

The Marathon was my weakest event but on May 1, 2011, I PRd for the Marathon with a time of 3:54:20 from 4:03:42...a rating increase of 20 points with the current Marathon rating being 540.

I am capable of huge gains. Why? Simply put, I should be rated 560 across all distances because my best event is rated 560. Currently, I am running at below my fitness level if I score below a rating of 560.

Put another way: I can much more easily take 30 seconds off my 5K time than an elite who is running a 5K at what his best race predicts he should run the 5K at. That elite is already running at the top of his game.

Getting beyond 560 is what will be exceptionally difficult (for events below 20K).

Hope all is going well with you and your family.

From allie on Thu, Sep 01, 2011 at 12:00:58 from 24.10.191.18

glad to hear you are safe after the hurricane. i always like seeing the numbers you crunch. your training is looking good and i think you can hit your goals for sure.

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.

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):

Recent Comments: