http://connect.garmin.com/activity/145267002
515D017Q
Quality Workout: At 10:16am ran 14.51 miles done between Marathon
(8:35/mile) and Easy (9:35/mile) pace. Did the 14.51 miles at 8:59/mile in 2:10:15. 7.51 Marathon Pace miles (with elevation gain
being factored in) and 7 miles Easy pace.
Marathon pace miles highlighted in blue.
Ran with Marc A, Athlinks member.
Route: Canal Trail.
Week Four Summary: Speed workout not done this week. Also 1 of 2 Quality workouts were done. Ran 3 of the days this week. Ran 28 of 50 scheduled miles (56% of
scheduled). OKAY…Not the best week. I agree.
I find I get up, go outside the front door and experience
the beautiful warm weather, and then go back to bed! Yep, cannot even use the dang cold weather as
an excuse for not running. Somehow,
sleeping another hour seems more appealing than running. I know - CRAZY - right???
Not the end of the world though. I will continue to work on getting
better. I am recognizing the error of my
ways early enough in my training program.
PLAN: Week 5-8:
Scheduled is 50, 39, 55 and 50 miles (194 miles).
Plan is 50, 50, 40 and 30 miles (170 miles).
Will be off by 24 miles.
This is due to my planning a taper for the Colchester Half Marathon to
be done in Week 8. The taper will not
compromise my scheduled mileage to a significant degree.
THE FOUR WEEK CHALLENGE:
Do the Miles.
Do the Quality and Speed workouts.
Identify best times to run and how to fit in schedule.
Schedule runs with running partners.
You have been consistent for extended periods: BE CONSISTENT
FOR FOUR WEEKS. Oh. And not VDOT 41 training intensities...move to VDOT 42 training intensities. Simple goals really.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:09:23
|
1
|
49
|
0
|
9:23
|
|
2
|
0:09:24
|
1
|
21
|
39
|
9:24
|
|
3
|
0:09:07
|
1
|
45
|
42
|
9:07
|
|
4
|
0:09:08
|
1
|
12
|
25
|
9:08
|
|
5
|
0:08:47
|
1
|
27
|
10
|
8:47
|
|
6
|
0:08:47
|
1
|
26
|
20
|
8:47
|
|
7
|
0:08:55
|
1
|
19
|
0
|
8:56
|
|
8
|
0:09:11
|
1
|
14
|
16
|
9:11
|
|
9
|
0:08:49
|
1
|
17
|
30
|
8:50
|
|
10
|
0:08:51
|
1
|
10
|
17
|
8:51
|
|
11
|
0:08:40
|
1
|
9
|
31
|
8:40
|
|
12
|
0:09:03
|
1
|
40
|
7
|
9:04
|
|
13
|
0:08:54
|
1
|
0
|
41
|
8:54
|
|
14
|
0:08:51
|
1
|
42
|
0
|
8:51
|
|
15
|
0:04:23
|
0.51
|
0
|
49
|
8:38
|
|
Summary
|
2:10:15
|
14.51
|
331
|
327
|
8:59
|
| 