449C123
http://connect.garmin.com/activity/120233523
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Split
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Distance
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Elevation Gain
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Elevation Loss
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Avg Pace
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Avg HR
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|
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|
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1
|
1
|
12
|
75
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9:16
|
111
|
|
2
|
1
|
0
|
17
|
9:11
|
135
|
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3
|
1
|
40
|
30
|
9:03
|
138
|
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4
|
1
|
17
|
18
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8:58
|
142
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|
5
|
1
|
26
|
30
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8:32
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147
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6
|
1
|
11
|
11
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8:27
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150
|
|
7
|
1
|
8
|
23
|
8:16
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153
|
|
8
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1
|
10
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0
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8:30
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153
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|
9
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1
|
18
|
23
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9:10
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149
|
|
10
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1
|
9
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0
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9:01
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151
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|
11
|
0.01
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0
|
0
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8:29
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152
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Summary
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10.01
|
153
|
226
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8:50
|
143
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First Off: Apologies for all the typing of late. I am attempting to arrive at what paces I
should run particular types of runs at.
This requires typing information related to various types of runs, what
they are, how they should be run, how I run them, etc.
Today’s Run: Scheduled : 12 (4 @ 9:00 and 8 @ 8:35)
Did: At 8:19am
10.01 miles done at 8:50/mi in 1:28:28 with AHR being 142 bpm at 82% MHR (GA 9:05 -9:35/mi
at 70-81% MHR and MP 8:35/mi at 79-88% MHR).
The First Four Miles : done at 9:07/mi with AHR being 132
bpm (76% MHR). Thus General Aerobic
(Easy) miles from Pace perspective and Recovery miles from HR intensity
standpoint.
The Second Four Miles: Going for Marathon Pace (8:35/mi) miles.
I did the second four miles at avg of 8:27/mi
with AHR being 151 (87% MHR). These
miles done at 8 seconds faster than MP. I
remained within MP HR intensity range (79-88% MHR).
Conclusion: It is safe to say that MP is 8:35. Mind you, I
am not saying that I can run the Marathon @ 8:35/mi.
But with proper training, I should be able to do that. I will periodically do Longs with the later
portions of the Long run at Marathon Pace.
Or sandwich them between a warm-up and cool-down like today. But it is best to do them at the end of the
Long Run versus being sandwiched (McMillan).
Technically…a true MP run should be at 6-10 miles plus for the Marathon
Pace portion…I will work for that.
Considering for week three (today ends week one), on Sunday, doing the
last 6 @ 8:35/mi. I do not think I can jump to doing the last
ten miles at MP (which is what I have scheduled).
The Final Two Miles: Done at 9:05/mi.
Current Goals for the first two weeks (just completed week
one): Doing my runs as scheduled…not missing any. Doing the correct types of runs at correct
intensities. Identifying what my current
paces should be for the various types of runs.
Identifying what my current VDOT score is.
The Below VDOT score and paces for the various types of runs
are based on 8:09/mi Half Marathon at 1:46:54 which is my PR. Admittedly I ran that PR Half Marathon two
years ago. But I am not ready to give up
my 42 VDOT Score.
So I will analyze my runs!
Do the below paces still apply? I
believe they do.
I had good showings for the Colchester Half Marathon in
February (PR course at 8:37/mi with 766 feet elev gain), Savin Rock Half
Marathon in March (8:40/mi, 500 feet elev gain), and even the Danbury Half
Marathon in April (8:30mi, 500 feet elev gain), May saw a PR for the Marathon
with 8:56/mi pace.
The performances were that were not exceptional were June
through Sept. Niantic Bay for example was
8:59/mi pace with 366 feet of elevation…22 seconds off per mile from Colchester and less
elevation than Colchester by 400 feet……….but not too far off. Anyone see where I am going with this…I am
determined to retain my VDOT of 42 (or at least work toward quickly getting
that back). But I cannot say that it is
42 with certainty. I must prove it! And thus I have been looking closely at my
runs during the past week and plan to do the same during Week 2.
VDOT is 42
Recovery is 10:05-10:35/mi
at <76% MHR.
General Aerobic (Easy) is 9:05-9:35/mi
at 70-81% MHR.
Long is 9:05-10:05/mi
at 74-84% MHR.
Marathon Pace is 8:35/mi
at 79-88% MHR.
Tempo Pace (Lactate Threshold) is 7:48-8:09/mi at 82-91% MHR.
VO2M is 7:25/mi
at 93-95% MHR.
Cruise Intervals is 7:38-7:48/mi.
Steady State Runs at 8:09-8:23/mi.
At this point, looking at the past week of runs, I have
confirmed that Recovery, General Aerobic, Long and Marathon Pace runs with the
paces and HR intensities identified above are in fact accurate. These runs should be done at the above paces.
Next Tuesday I will work on clarifying Tempo Pace. Instead of doing 8 @ 8:45 (3x1600 at 8:20/mile
as scheduled, I am planning a Tempo (Lactate Threshold) run for 8 (4 at Lactate
Threshold pace of 7:48-8:09).
The 2 mile warm-up can be done at General Aerobic (Easy)
pace (McMillan). I had a question
Tuesday related to Warm-Up paces prior to doing the 3x1600s. I had warmed up with two 8:31 miles (4 seconds faster than MP) and thought that may
have been too fast. The 3x1600s will be
done faster with an Easy Warm-Up.
Regarding the 3x1600s at 8:20/mile
scheduled for Tuesdays this should be amended.
I should attempt the 8 @ 9:05-9:35
(3x1600 at 7:38-7:48/mi which is
Cruise Interval pace identified above).
Next Thursday calls for 8 @ 8:45
(10x100 at 6:39). Change 8:45 to 9:05-9:35
pace…General Aerobic. Or do a harder
workout next Thursday and do Saturday 5 @ 10:05-10:35/mi
(recovery) with 10x100 at 6:39/mi. Not sure yet.
But Sunday is Long and not MP Long so the 10x100s should not compromise
the Long run the following day.
If you read this far, I warned you…I am figuring this out as
I go. So again, forgive the excess
typing.
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