PREFONTAINE

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. 

http://connect.garmin.com/activity/61693643

328C002

eyeglass/boot route at 1316.  6 miles done in 55:10 at 9:13 avg pace with AHR being 138 (79% MHR).  Of note, I ran faster today by five seconds per mile but my HR is 79% MHR compared to  84% MHR of yesterday.  Thus I ran faster today with less effort.  Good.

Easy (GA) run scheduled for today which is 9:00-9:30 pace and 70-81%.  I stayed within the time and HR intensity parameters.

Splits: 922/129, 918/137, 905/140, 910/143, 915/141, 909/144.

Week Summary: Met goals for the week.  Off Monday.  Ran Tuesday through Sunday.  Did the scheduled mileage at the planned paces and HR intensities.  Off to a good start and have completed Week One of 18.  Week One sees 40.44 miles run.

http://connect.garmin.com/activity/61858921

329C003

eyeglass/boot route at 1533.  6 miles done in 52:15 at avg. 8:42 pace with AHR being 146 (84% of MHR).

MP should be 8:37 and at 79-88% MHR.  I was five seconds off per mile from MP from time perspective.  Was within MP HR intensity range.  All splits within 8 seconds of each other.  High consistency. 

844/135, 845/146, 838/148, 843/150, 846/151, 838/151. 

This run was not easy.  I felt like I was going faster than 84% MHR.  I knew I ran MP Tuesday with 85% MHR and 9:02 pace.  If I ran 9:02s with that kind of HR, what was my HR for 8:42s?  I suppose I could have looked at the HR while doing the run...but I wanted to maintain the pace and then assess.  Tuesday of course was my first day back to running after 16 days off.  So what does this mean to me...I think I am getting my fitness back.  Earlier I had reported running at high HR intensities and pace seemingly not reflecting effort.  Now pace is where I would expect it to be given effort. 

330C004 and 331C005 for 7.36 miles.

http://connect.garmin.com/activity/62115219

http://connect.garmin.com/activity/62115225

330C004 is six miles done at 1318 in 54:31 and 9:05 pace per miles average with 141 bpm average (81% MHR).

331C005 is 1.36 miles done at 1414 in 12:09 at 8:57 pace per mile with average HR being 145 bpm (83% MHR).

Splits for first six miles: 916/133, 920/143, 944/148, 839/135, 855/141, 838/147. 

Last 1.36 mile splits are 916/146 and 8:01 pace per mile for 0.36 (142 bpm).

I got some vert in today by running up East Rock but the elevation is not as pronounced as I thought it would be.  Still would be good route for Hill Repeats.  Mile 1.25 to 2.81 sees 245 feet elevation.  Total elevation gain for the six miles was 378 Feet.  Took a wrong turn and watched stopped at six miles when the planned six was done.  So stopped and reset the watch to track the extra distance.  Ran 1.36 more today than planned. 

These miles are being considered MP miles although they were run at the low end of MP range. MP is 79-88% MHR and these miles were run at 81% MHR.  MP is 8:37 and I did these at average 9:05 pace…MP because I did fall within the MP range and also because of the Hill workout.  And also considering this my Speed workout (Hills after all).

http://connect.garmin.com/activity/62259924

332C006

Hartford Turnpike to State Street Route at 1150 with weather being cool.  5 miles done in 42:45 for 8:33 pace per mile average and at 145 bpm at 83% MHR and thus MP miles.

Splits: 9:00 (137), 8:24 (141), 8:31 (146), 8:24 (150), 8:27 (153).

The first mile was hilly and the next four miles see consistent splits all within seven seconds of each other.  Better than MP from time perspective (mile splits).  Mid MP range from HR intensity perspective.  Note: Go for even splits for the long run on Saturday.

I would have to rate this run as A+.  Why?  Because the splits were faster than MP range and the HR intensity at MP midpoint range.  But I think if it were a longer run, the HR intensity average would have increased with equal effort.  The front two miles always have lower HR readings, and as can be seen, the HR numbers increase with each split despite splits being consistent. 

Note: When look at Garmin data, pertaining to splits, Press splits and you get the splits and the elevation gain for the splits along with other pertinent data.  I again was checking out the course elevation as I am running Colchester in February. 

http://connect.garmin.com/activity/62369776

333C007

eyeglass/boot at 1036 with cool weather.  5 miles done in 45:35 at 9:07 pace per mile average with 137 bpm at 79% MHR for Easy (GA) run.

Recovery Run scheduled for today which is 10-1030 pace and < 76% MHR.  But I ran 9:07s for an Easy (GA) run because ten minute miles are I think a bit too slow.  At the end of Mile 5, there was an incline.  I wanted to see if I could maintain the pace going up the incline...had been at 9:57 and got the pace to 9:52.  So pace can be maintained uphill...but I would imagine for short distances...How long could I maintain an even pace going up without exhausting self...will need to test that out.

Splits: 9:18 (121), 9:08 (137), 9:10 (137), 9:06 (139), 8:52 (144).

Tomorrow have a long run scheduled - a 12 miler.  Am considering doing the last 8 miles at 8:37 (MP).  The idea: Can I sustain even MP splits for Mile 5-12?  Test it out. 

http://connect.garmin.com/activity/62545907

334C008

Stonehenge route at 1252 x ten circuits for 12 miles.  Done in 1:48:07 for 9:00 pace per mile average and 141 bpm average at 81% MHR.  Long Run Miles.

Splits: 9:41 (132), 9:19 (137), 9:07 (140), 9:02 (143), 8:59 (143), 8:55 (143), 8:48 (143), 8:56 (143), 8:52 (143), 8:50 (144), 8:52 (145), 8:46 (146).

I had planned to run the last 8 at MP.  I scrapped that plan as there was a storm yesterday and 6-12 inches of snow.  Ran in slush.  Opted to bring the average pace for the 12 miles to 9:00 pace per mile.  Last 7 miles done in 8:46 to 8:56 pace range.  MP is 8:37.  Mile 4-9 shows exactly 143 bpm. That is doubtful.  The HR was probably higher.  Never is there that much consistency and usually the HR goes up as miles are piled on. 

So did I do MP miles today.  I would guess that I got 9 MP miles in there versus 8.  Mid range HR intensity for MP miles is 144.  The last nine miles HR intensity range is 143-146.  And my guess is that  those six 143s should be higher.  The HR monitor kicks in at mile ten and the HR gets progressively higher through mile 12.

Ah let me take that back...I should have run eight 8:37 miles.  I did not. So I did not run 8  MP miles or 9 MP miles. 

Maybe next long run I will go for 8 MP miles between the front and back end of the run.

http://connect.garmin.com/activity/62911395

335C009

Scheduled E(GA) which is 9-930 pace and 70-81% MHR.

St Barnabas to DMV to H at 1041.  Snow and slush.

Did 6 miles in 54:31 AT 9:05 pace per mile with 143 bpm average and 82% MHR.  Thus E (GA) miles done. 

Splits: 9:47 (132), 9:03 (138), 8:49 (143), 8:58 (146), 9:01 (149), 8:53 (152).

A good run.  The plan for Sunday runs is as follows: Run them immediately before or after church.  This will increase likelihood that the run will get done.  Today was post church.  But probably before church is best.

Week Summary: Met week goals.  Ran the scheduled miles on the scheduled days and at correct HR intensities.  Two solid weeks of training completed. 41.36 miles done this week.  Weight: 166.

http://connect.garmin.com/activity/62911383

336C010

MP is 8:37 at 79-88% MHR intensity.

Did 6.02 MP miles today in 51:55 at 8:37 pace per mile at 144 bpm which is 83% MHR. 

Stonehenge route at 1517 for five circuits and weather cool.

Splits: 8:35 (133), 8:42 (143), 8:40 (145), 8:41 (147), 8:36 (148), 8:33 (149).

Ran at MP 8:37.  Was going for 8:40s knowing that I could get overall pace to 8:37s at tail end of the run if necessary.  Average HR was mid MP range.  Today is scheduled day off but wanted to run today as Blizzard is coming to CT and to snow Tuesday evening through Wednesday.  Thus I can take Wednesday off if necessary.

Should run East Rock tomorrow.  Try to run the mountain at 9:00 pace per mile.  Should prove difficult...but make the attempt.  See how close you get.  I am training for Colchester and I want to get a decent pace for the hill portions of Colchester. 

http://connect.garmin.com/activity/63025789

337C011

D.D. to East Rock and up East Rock, down, Up East Rock again and then down back to DD at 1224.  Weather cool.

E (GA) is 900-9:30 at 70-81% MHR.  This was an Easy run despite MP run being scheduled.   I thought I was running harder than I actually did. 

6.01 miles done in 57:52 at 9:38 pace per mile at 138 bpm which is 79% MHR. 

Splits: 10:17 (137), 10:31 (144), 8:55 (132), 10:23 (144), 9:12 (138), 8:32 (133).

Hills today.   Went up East Rock twice and the second time was easier than the first. 

The major elevation markers: From DD to the base of East Rock is a half mile and that saw 120 feet elevation.  Then from half mile to 1.5 miles sees 170 feet elevation.  Mile 3-4 sees 200 feet elevation. 

Total Elevation for this run is 625 Feet. 

There was snow and ice on the mountain and so it forced me to run at a slower pace. I thought I was running harder than "Easy" pace but the HR says otherwise.  Next time, run the course faster!

I wanted to do hills again and will consider this my speed workout for the week (may do a six miler tomorrow with three tempo pace miles- tempo pace is 7:50-8:10 per McMillan). 

I am attempting to run my miles at the scheduled intensities.  I am considering making this Hill workout a weekly workout...but if I am to have MP miles being done during this workout, I have to pick up the pace because I am not hitting MP from a pace or Heart Rate intensity standpoint.  Wednesday would be the day to pick for this workout as this is my scheduled speed workout day.    This workout I believe is good preparation for the 2/26/11 Colchester Half Marathon course which sees 1,060 feet elevation I believe.  Reason Number 2 to schedule this run once weekly...it will increase the likelihood that I will make the run.  For now, I am attempting to identify ways to keep me motivated to doing the runs.  I am running different courses and trying to keep them interesting.

Enjoyed this workout.  Found it very interesting that when I climbed East Rock for the second time today, that I reached the summit with no problem.

http://connect.garmin.com/activity/63143634

338C012

Stonehenge route at 1306.  Blizzard in CT yesterday.  24 inches of snow.  It stopped snowing an hour ago.  It snowed for 14 hours (10pm-12 noon today).  

5.14 miles done in 44:06 at 9:33 pace per mile with 144 bpm at 83% MHR with this being MP miles run.

Splits: 9:40 (136), 9:47 (143), 9:47 (145), 9:23 (148), 9:12 (150), 9:19 (150)...for 0.14 mi.

I felt like I could make a run today in these conditions.  The roads were messy as you would expect.  I hit the midpoint for MP from HR intensity perspective...just like on Monday the HR was at 83% MHR but the pace today was 9:33 versus 8:37 on Monday.  This is as I would expect given the conditions.  

Of note, HR training does allow me to gauge accurately the effort for the run.  If I rely solely on Pace, data is skewed.  Pace does not always reflect effort.  Conditions such as snow mounds, heat, etc need to be taken into consideration and HR monitoring does just that.  I know with absolute certainty that MP miles were done today.   

Below Grid: I have decided to train for Colchester Half Marathon on Saturdays by running about equivalent elevation during Long Runs on Saturday.  Have arrived at course in home town which mimics Colchester course elevation.  I initially planned to run East Rock on Wednesdays as that is speed training day...but why put off the tempo, fartlek, hills, interval training, etc on Wednesdays when I can simply run the Colchester elevation on Saturdays during Long Runs.  Saturday is the better option...and once again, INCREASES THE LIKELIHOOD THAT LONG RUNS GET DONE AND NOT PUT OFF!!!  Right now, it is all about staying committed to Running and Training.  And it looks like I have a decent plan in place for getting Saturday and Sunday runs done as scheduled.

http://connect.garmin.com/activity/63548885

339C013

Stonehenge route for four circuits at 1020 and weather cool.  5 miles done in 46:47 at 9:22 pace per mile with 144 bpm average which is 83% MHR.  Thus 5 miles at midpoint for MP range.

Splits: 9:42 (132), 9:17 (144), 9:23 (147), 9:18 (150), 9:07 (151).

I had a Recovery run scheduled which is 10-10:30 pace.  Figured I would do an Easy run versus Recovery run and went for 9:30s.  As it turns out, did MP.  Different muscles being used to run safely on snow. 

http://connect.garmin.com/activity/63548877

340C014

Stonehenge route for 5 circuits at 1053.  Cold weather.  6.26 miles done in 1:00:19 at 9:38 pace per mile with 136 bpm average for 78% MHR.  Thus Easy (GA) miles done at high end  intensity range.

Splits: 10:12 (127), 9:55 (134), 9:49 (136), 9:38 (139), 9:28 (139), 9:05 (143), 8:25 (144)...for 0.27 miles.

I have had a cold for a couple days now.  I did tomorrow's 6 miler today.  I will do today's 15 mile Long run tomorrow.  Today was a Progressive run.  The first split was 10:12 and the last mile split was 9:05.  Average pace is faster with each split. 

I would have to say this is a good run...because I got out there and ran!  Slow mind you, but a run nonetheless. 

http://lakewaramaugultra.com/index.html

An Ultra in CT!

http://connect.garmin.com/activity/64894369

341C015

342C016

Did two miles with route being state street at 9:47 pace.  Done in 19:33 and watch stopped.  Did this run at 7:30.  Given watch stopped, did not finish the run.  Will run it later.  Need to do a Long run and I want to monitor it on the watch.

Went out again and did the second run.  Ran 14.21 miles.  The route was Hamden to Washington Avenue to Tolles Road to Hartford Turnpike and then h.  One 14.21 mile Loop.  Long should be done at 9-10 minute pace and at 74-84% MHR.

2 miles plus 14.21 miles = 16.21 miles done in 2:38:33 at 1403 at 9:47 pace per mile with AHR being 144 for 83% MHR.  These miles done at the very high end of HR intensity range for Long Run.  Reason for 9:47 pace: snow/ice, sidewalks not shoveled forcing run in streets and dodging traffic at times due streets not being properly plowed as well.  Some hills also.  About 480 feet elevation over three hilly points.  All and all a very good run. 

Splits: 9:44 (134), 9:44 (142), 9:32 (143), 9:44 (144), 9:46 (146) 9:34 (146), 9:26 (146), 9:43 (144), 9:25 (145), 10:17 (147), 9:30 (142), 9:47 (146), 10:41 (148), 10:00 (146), 7:41 (144)...0.22. 

I only ran Saturday...not Sunday.  I only ran one day this week.  The weather and my cold prevented me from getting out there.  I missed my 15 miler last week and ran only 16.22 miles this week.  So week 3 and 4 does not see me meeting my goals.

Focus on Week 5 and 6.  Do the miles.  You had valid reasons for not doing the runs.  But if you do not put in the miles these next two weeks, then you were probably making excuses.  Stay on track with your training.

ULTRA in CT on 4/23/11.  I am not willing to put in the necessary miles to do this ULTRA at this time.  The schedule I have looked at requires back to back long runs (24 miles Saturday, 18 miles Sunday...and then the miles increase for both days over time).  I am not ready to put in that kind of distance.  I will do a 50 miler...that is my plan...but not in April.  I think I became excited when I learned that there was an ULTRA in CT!  I need to get some more Long runs under my belt before tackling an ULTRA. 

For now, I am sticking with my original plan: I am going to follow my marathon 18 week training schedule, do all the required miles, ESPECIALLY the Long runs.  In the past, I did not follow the schedule religiously.  For example, my longest training run for Marathon preparation had been 17 or 18 miles...cut long runs short or skipped.  My current training schedule has about five runs I think at 20 miles and beyond...follow this schedule and see how you do for the Marathon.

343C017

http://connect.garmin.com/activity/65980487

Stonehenge route with five circuits being done at 0937 after anothen intense snow storm!  6.5 miles at 9:45 pace in 1:03:22.  149 bpm avg HR at 86% max.  These are HMP miles.

Splits: 9:46 (141), 9:51 (148), 9:47 (150), 9:37 (151), 9:35 (153), 10:01 (154), 9:34 (153) for 0.5 miles.

344C018

RHTM with 4 miles done at 8:37 pace.

345C019

http://connect.garmin.com/activity/65980481

Straight Razor route at 1236.  14.06 miles done in 2:17:44 at 9:48 pace per mile at 144 bpm avg. HR which is 83% Max HR.

A Long Run at MP mid point intensity.  I will consider these MP miles.  Because "Easy" is not appropriate description.  Long Runs are not easy (for me).

Splits: 959/136, 917/139, 932/144, 952/145, 919/143, 912/146, 936/145, 944/144, 944/146, 939/149, 1020/144, 948/149, 1031/141, 1032/147.

Week 5 ends.  I did not do all the scheduled mileage.  Thus I did slack off during week 4.  Back then I stated if I did not complete the correct mileage during Week 5 and 6, then the illness and weather were excuses for not doing correct Week 4 mileage.  Let's get back on track right now!  You will do the scheduled mileage for Week Six.  You want to do well for the marathon.  Then do the training CORRECTLY.

24.56 miles this week.